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"It is also higher in fat content. dark chocolate, with 70 percent cocoa or more, also known as bittersweet or semisweet chocolate, contains little or no added sugar and is made from cocoa butter, which has a neutral or even beneficial effect on cholesterol. dark chocolate is also made without the use of hydrogenated or partially hydro-genated oils, which have a negative impact on cholesterol. Dark chocolate decreases LDL cholesterol oxidation, reduces the risk of blood clots, increases blood flow in arteries, and may even lower blood pressure." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "This benefit is only found in dark chocolate, however. Milk chocolate binds to the antioxidants in chocolate and makes them unavailable. It is also higher in fat content. dark chocolate, with 70 percent cocoa or more, also known as bittersweet or semisweet chocolate, contains little or no added sugar and is made from cocoa butter, which has a neutral or even beneficial effect on cholesterol. dark chocolate is also made without the use of hydrogenated or partially hydro-genated oils, which have a negative impact on cholesterol." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Organic dark chocolate is the only kind I will eat and only if it's a least 85% pure organic dark chocolate with a very low amount of natural sugar. Make sure you check both the percentage of dark chocolate and the amount of natural sugar before you purchase that yummy reward for being good after eating your vegetables. This is not something you want to eat right away when fighting cancer. Wait until you have no cravings for sugar. This kind of chocolate is not found at your local candy shop although some grocery stores are starting to carry different varieties." - Gregory, A. Gore, Defeat Cancer (Get the book.)

"Almond Chocolate Chip Surprise Cookies PHASES 1-3, MAKES 12 TO 14 COOKIES When you must have a cookie, try these large, healthy, tasty treats-full of protein, nuts, dark chocolate, and hidden veggies. Have just one or two; they're not low in calories." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "Enjoy a small square of greater than 70% cocoa dark chocolate. HOW ARE YOU DOING? Once you've completed the first two weeks of the Teardown phase, you can make some adjustments in your food choices, which we'll discuss in the next chapter. You've probably lost at least 3 pounds and some of you will have lost more. (The largest weight loss I have seen in two weeks is 12 pounds. The least was a 2-pound gain! Okay, the food diary showed complete lack of compliance.) If you are not losing weight, it's time to start a food diary and write down everything that goes into your mouth. Everything!" - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "I do suspect that you will be interested in drinking red wine and coffee and eating dark chocolate!) Wherever you land, I hope you will give some of these options a whirl: GET ON THE FAST TRACK þFast every other day and eat two days'worth of food on alternate days. Do this once a week or make it an every-other-day pattern for the rest of your life, whichever works for you. I prefer to fast on Thursday. Think of it this way: fast Thursday, and then enjoy a virtually guilt-free weekend. Fast in a way that works for you." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "Or try my recipes for dark cocoa smoothies and chocolate ice cream using raw cocoa nibs mixed with dark chocolate. Yum! Likewise, enjoy your coffee and tea minus milk, or use unsweetened plain, chocolate- or vanilla-flavored soymilk if you want to preserve the phytonutri-ents. (West-Soy and Trader Joe's make good unsweetened soymilk.) Now you know why the British, who generally add milk to their tea, don't enjoy the same health and longevity benefits as the Japanese, who drink it straight." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-614. Heinrich U, Neukam K, Tronnier H, Sies H, Wilhelm S. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. Journal of Nutrition. 2006;136:1-5. Noe V et al. Epicatechin and a cocoa polyphenolic extract modulate gene expression in human Caco-2 cells. J Nutr. 2004 Oct;134(10):2509-2516." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"A great option is an ounce of 70% or 85% dark chocolate or any one of the breakfast smoothies or desserts in the Recipes for Renewal section in the back of the book. If these don't work, try a cup of organic plain yogurt with a touch of stevia or a teaspoon of raw honey or agave syrup. Take glutamine, 1,000 milligrams every 4 to 6 hours, as necessary on an empty stomach, as it is an amino acid and may not be absorbed as well if taken with protein. This supplement tricks the brain into thinking it is getting glucose and therefore lowers sugar cravings." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.)

"Green Tea Catechins Catechins are derived from a number of sources, including green tea, red wine, and dark chocolate (see [186]). The most extensively studied have been those from green tea. (? Epigallocatechin-3-gallate (EGCG) is the primary compound in green tea that is thought to provide the numerous beneficial effects that have been shown in many studies to provide a number of health benefits ranging from cancer treatment to cardiovascular function." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"According to the editors of the Journal of the American College of Nutrition (JACN), flavonoid-rich dark chocolate may improve artery flexibility while increasing an antioxidant that may help prevent blood clots. Whereas this is likely, and may be true, the problem with the study is that it didn't include a control (placebo) group. So there was no one to compare to. Besides, the common chocolate you buy in stores doesn't improve artery flexibility—it's the flavonoids in dark chocolate and raw cocoa beans that have this effect." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"I needed to spend time Brightly colored fruits and with someone younger who was vegetables and dark chocolate still working and living in the tradi- also conta,n ^em- Studies tional way. I suspected that clues to have shown tU 3 diet h|gh in the extraordinary longevity in this Conoids is associated with a Blue Zone were the kind I needed to reduced incidence of certain observe rather than hear described cancers and heart disease in an interview. I figured if I could participate in a day in the life of a true Barbagian Sardinian I could observe nuances." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"If you eat chocolate, make sure it's dark or extra dark chocolate with 60 to 80 percent cocoa solids and that it has low sugar content.) Small red beans, kidney beans, and black beans are also packed with antioxidants. Antioxidants can also be found in supplement and vitamin form. One particular antioxidant currently under study, alpha li-poic acid, has been shown to help in the treatment of multiple sclerosis by balancing T-cell activity and has also been found to help lessen symptoms in those with diabetic neuropathy." - Donna Jackson Nakazawa, The Autoimmune Epidemic (Get the book.)

"The proclaimed health benefits of chocolate can, however, only be applied to fermented, roasted cocoa beans and the more expensive dark chocolate with mostly natural and healthy ingredients. Dark chocolate, which has a strong bitter taste, has shown the same blood-thinning benefits as aspirin, but without the harmful side effects and increased risk of heart attack and stroke. Regular chocolate has never shown any health benefits, but lots of harmful side effects, including weight gain and obesity. 4." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"Organic hot chocolate: Heat up organic soymilk for two minutes, add Ahllaska hot chocolate mix or several squares of organic dark chocolate and serve it to your child in the same mug every time. You can pair the hot chocolate with organic enchiladas or some other yummy leftover. Basic Biscuits Our chef at the Imus Ranch, Arlena Teitelbaum, makes delicious homemade biscuits. For more on Arlene's recipes visit www.NourishSantaFe .com)." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"For example, the benefits of flavonoids in dark chocolate for heart health is a relatively recent research phenomenon. Dr. Hasler is confident that over the next decade, other phytochemical synergies will be discovered for other diseases, too. Dr. Blumberg explains that it is difficult to know how many biological functions and health benefits phytochemicals may ultimately be shown to influence. "But studies are ongoing about their potential to benefit Alzheimer's and Parkinson's disease, cancer, diabetes, heart disease, immunodeficiency states, osteoporosis, and many more conditions," he adds." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Good plant cholesterol in foods like the spread Benecol or Take Control helps your arterial health by displacing the lousy cholesterol in your arteries. þ dark chocolate. Recent studies show that eating dark chocolate may lower blood pressure as effectively as the most common antihypertensive medications and may increase HDL cholesterol and lower LDL cholesterol. Interesting fact: The Kuna Indians, who live on islands near Panama, have little age-related hypertension. They drink more than five cups of flavonoid-rich cocoa a day. YOU Tip: Get Your Clothes Wet." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.)

"DIABETES: A human study found that the flavonols in dark chocolate increased nitric oxide in the subjects tested, which improved insulin sensitivity and blood flow and lowered blood pressure. COUGHS: A team of researchers discovered that theobromine, a derivative found in cocoa, is nearly a third more effective in stopping persistent coughs when compared with codeine, currently considered the best cough medicine. The use of theobromine as a cough suppressant is still being investigated." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "It is also a rich source of the antioxidant theobromine. Many dark chocolate products with a high percentage (seventy percent) of cocoa contain more of these type of antioxidants, but that is not always a guarantee. Processing of cocoa can cause substantial losses so look for cocoa products that boast of its flavonol content. Cocoa also contains some caffeine. An eight-ounce serving of cocoa provides not more than 5 to 10 mg of caffeine, less than the amount found in coffee, black tea, and cola, which typically ranges anywhere from 20 to 120 mg." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "SELECTION AND STORAGE: • Chocolate comes in a variety of forms such as cocoa powder; dark chocolate, also known as "bittersweet"; milk chocolate; and baking chocolate. White chocolate is not chocolate. • Avoid purchasing chocolate that has a grayish tone, white spots on the surface, or small holes. • Chocolate will keep for several months at room temperature of refrigerated or frozen. PREPARATION AND SERVING SUGGESTIONS: • When melting chocolate, be careful to keep its temperature under 120° F (49° C), because overheating will alter its flavor." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"V4 cups whole wheat flour 1 teaspoon baking soda 1 teaspoon baking powder V4 cup butter, softened % cup applesauce 4 teaspoons honey 2 large eggs, beaten % teaspoon ground cinnamon 1 teaspoon pure vanilla extract Vz cup dark chocolate chips V3 cup regular oats Preheat the oven to 375 degrees. In a large bowl, combine the flour, baking soda, and baking powder. Cut in the butter. Add the applesauce, honey, eggs, cinnamon, and vanilla. Cream together until the dough is well mixed. Add the chips and oats." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "One ounce is '/V'xS'/V'xl'/V'—Scharffen Berger® makes a 1-ounce bar and 4-5 small Lindt® Excellence Minis (P'xlV/s") = 1 ounce ef V/%—2 tablespoons dark chocolate chips—mixed into your homemade trail mix (nuts and dried fruit) baggies for the week (see SuperFoodsRx Snack list, page 214) OR melted and used for dipping with some fresh strawberries! 2-3 regular forkfuls (modest really) of a restaurant dessert—aim for something with real fruit in it. Tip to remember: First bite is taste, second bite is for flavor, and the third is for pleasure and savoring and then you're done." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"There in front of her sat a piece of dark chocolate cake with raspberry sauce dribbling over the side. Since this was a special occasion she decided that it would be okay to have the cake "just this once." Karen and her husband had a wonderful evening. She skipped breakfast the next day, had pasta salad on the run for lunch, ate cookies after work and by dinnertime was ready to kill. Her appointment with me came the following day. She woke up then and told me about the slip with the cake at the restaurant." - Kathleen DesMaisons, Potatoes Not Prozac: Solutions for Sugar Sensitivity (Get the book.)

"Va avocado and sliced tomato on toasted Ezekiel bread Drained sardines in olive oil on toasted Ezekiel bread, with tomato slices lA cup organic berries A piece of fruit Apple slices with 1 tablespoon of raw almond butter Protein shake or smoothie (see page 269) Hummus with cucumber spears, carrot sticks, and/or celery sticks 1 ounce of dark chocolate (at least 65%) Sweets and Treats Strength is the capacity to break a chocolate bar into four pieces with your bare hands—and then eat just one of the pieces." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.)

"I The primary and guiding focus is healthy : SuperFoods and their sidekicks but any • food that's eaten in an appropriate i amount—which is just a little if it's a bit i of dark chocolate and a generous bowl • if it's a luscious green salad—is fine. : What if you're at a party or special : occasion and you overdo it with, say, • cake or chicken wings? Well, you just dust yourself off and get back on the plan. Maybe you'll be motivated to get in some extra walking. Or maybe, if you're on the FlexPlan, you'll forgo one or two of your options. But it's really nothing to make a major issue of." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"It is thought that eating 50 grams (about one two-ounce bar) of dark chocolate per day may reduce one's risk of CVD by 10.5 percent.153 Heart-Healthy Diets. There are a number of diet recommendations that utilize nutritional benefits to improve and maintain cardiovascular health. The following are some of the most respected, well-known, and effective cardiovascular diers. The Step 1 and Step 2 Cholesterol-Lowering Diets." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Choose dark chocolate over milk chocolate. ?Eat natural, unsalted nut butter or freshly ground peanuts instead of commercial peanut butter. ?Make chili with lean, ground round (or turkey breast), fewer beans, and no-salt-added canned tomatoes. Top with cilantro and guacamole instead of cheese. Unfortunately, some foods are impossible to "healthy up." Examples are processed meats such as hot dogs and cheese dips. Eat these bad boys no more than two or three times a year; July Fourth, the Super Bowl, and a free pass." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Eat organic dark chocolate. Okay, you need your chocolate. Chocolate is not bad. The ingredients that are put in with the chocolate can be very bad. There are several brands of organic dark chocolate bars that taste wonderful and are filled with real raw organic ingredients. Go to your health food store and inquire. Read the ingredient list. Then indulge and enjoy. 16. Take an omega-3 supplement. There is a great book written by Dr. Gary Gordon about the benefits of omega-3s in a person's diet. The book explains how and why people today get very little omega-3 compounds in their diet." - Kevin Trudeau, Natural Cures They Don't Want You to Know About (Get the book.)

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