Goji Berries

Goji berries are incredibly beautiful. They have a firey red color and an oval shape. To me, they almost resemble cherry tomatoes. They've been used in nutritional and medicinal diets for centuries, but I hadn't even heard of goji berries until I took a serious interest in the natural benefits of foods.
(Image taken from sacredmedicinesanctuary.com)



Goji berries are grown on a shrub native to China, and has been eaten in Asia for centuries with the hope of living longer. But that was before we had the ability to enhance our research, so those who ate it had no idea what kind of benefits they were recieving! So, what's in a goji berry and what does it do to the body?

Polysaccharides: This seems to be the main component of the berry that allows it to benefit the body. It has four unique polysaccharides which all help strengthen the immune system. These four also stimulate the secretion of an inate anti-aging hormone calle hGH (found in the pituatary gland). hGH is rumored to improve skin complexion, muscle mass and height. It also increases energy in the body, which can prevent ongrowing fatigue.
Along with betaine, polysaccharides can help repair or restore damaged DNA.
Research has also been linked to the polysacchardies in the goji berry to combat heart diseases.
Beta-carotene: This is what gives carrots its orange color, and also the orange tint in the goji berry. There's more beta-carotene in these berries than carrots, believe it or not! Beta-carotene is known to improve vision.
Beta-sitosterol: Goji berries are heavy in antioxidants. It's one of the top berries in that department, actually. This specific antioxidant helps to lower cholesterol levels in the body. It keeps the arteries open and helps them flow smoothly.
(info taken from: genesistoday.com)
Fiber: Goji berries are 21% fiber by weight, which is a good amount. Fiberous foods fill the stomach more quickly and for longer periods of time. The natural sweet and tartness found in the berry can not only aid in curbing sugar cravings, but you will feel more satisfied after snacking.
Vitamins: B1, also known as thiamin, is known for converting carbohydrates into energy and also for healthy thyroid function. A malfunctioning thyroid does result in weight gain. Calcium is not only good for the bones (women just don't get enough of it), but it also correlated to weight loss. Additional vitamins found in goji berries are copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.

So how can you incorporate goji berries into your diet? The most popular form is juice. There are a lot of varieties of this where they blend goji berry juice with other fruit juices. They also have it on its own, and I really like that. They also sell it in teas and oils, or dried berries (like raisins). Here are some cool recipes.


Cranberry and Goji Berry Chutney: This is suggested to go with pork loin, roasted turkey or chicken.
Ingredients:
12 ounces fresh cranberries
2/3 cups goji berries
1/4 cup chopped dried apricots 1 medium shallot, chopped
1 cup apple cider
2/3 cup sugar or 1 cup brown rice syrup
2 tablespoons maple syrup
1 1/2 tablespoons fresh grated ginger
1 teaspoon ground cinnamon
Pinch cayenne pepper
Pinch allspice
1/2 teaspoon salt
1/3 cup chopped walnuts
Zest of one orange
Method: Combine cranberries, goji berries, apricots and shallots in a saucepan. Add cider and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes, or until the goji berries are soft and plump, and the cranberries pop. Stir in sugar, maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings, remove from heat, and stir in walnuts and orange zest. Cool to room temperature. Store in a covered container in the refrigerator for up to 2 weeks.
Nutrition Per serving (2 Tbsp/34g-wt.): 50 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 45mg sodium, 12g total carbohydrate (1g dietary fiber, 10g sugar), 0g protein
(taken from: wholefoods.com)

Orcas Island Goji Berry Wild Rice Salad - from Julia S.; Makes 6 servings (about 1 cup each) Preparation Time: 10 to 15 minutes
Ingredients: 2 cups cooked wild rice
1 can (15 ounces) kidney beans or 1 1/2 cups cooked dry-packaged kidney beans, rinsed, drained
1 can (15 ounces) black beans or pinto beans or 1 1/2 cups cooked dry-packaged black beans or pinto beans, rinsed, drained
1 half cup Goji Berries
1 cup peas
Vinaigrette(recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed (optional)
2 beets or one can (15 ounces) beets, drained and diced
1/2 cup coarsely chopped toasted pecan or walnut halves (optional)
Preparation: 1. Combine rice, beans, Goji Berries, and peas; pour 2/3 cup vinaigrette over and toss. Season to taste with salt and pepper. 2. Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup vinaigrette over beets and chicken. 3. Sprinkle with nuts, if desired.
Vinaigrette: Makes about 1 cup
Ingredients: 1/3 cup olive oil
1/4 cup red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange or pineapple juice
1 tablespoon chopped parsley
Preparation: 1. Whisk together all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using. Chocolate Recipe Alternative With Goji And Prune from Alex Windall Satisfy your chocolate cravings in a healthy way this holiday season with a simple recipe switch. You can replace up to three-quarters of the shortening in chocolate recipes with a puree of dried plums and a quarter part Goji Berries. The puree will add a dense, fudge-like texture to recipes and works especially well with chocolate. What’s more, dried plums, or prunes, are an excellent source of boron and both are an excellent source of fiber.
(taken from: gojiberriesblog.com)

If you want more information on goji berries, I suggest going to www.gojiberriesblog.com.

Oatmeal

I know a lot of people who skip breakfast every morning. It's not a smooth move.
Breakfast is arguably the most important meal of the day. I've found that if I eat something within the hour I wake up, I am more alert through out the day. It's like a kick push for your body to gain energy. Plus, some of the best foods are made to eat in the morning! Poptarts, waffles, pancakes, french toast, scrambled eggs - my mouth is watering more and more as I make a list.
But my absolute favorite breakfast meal is hands down oatmeal. It's high in fiber, absolutely filling and is bland on its own. I love that it's bland because it gives me the opportunity to dress it up anyway I want to. Just about anything goes well with oatmeal! Here's some options I've played with to dress up your oatmeal:
- honey and raisins
- peanut butter <-- the BEST!
- semi-sweet chocolate chips
- granola
- kashi cereal
- coffee creamer
- brown sugar
- cinnamon
(If you don't feel like doing anything "fancy", buy some of the already made packets of oatmeal. I've had Kashi's Raisin Spice and Apple Cinnamon and both are delicious.)

Here's a recipe by Ellie Krieger to dress up your oatmeal in a more fancy way! It's so good!
Ingredients: 3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon
Directions: In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Nutritional Analysis Per Serving: Calories: 255
Total fat: 4g
Saturated fat: 1g
Monounsaturated fat: 1g
Polyunsaturated fat: 1g
Cholesterol: 4mg
Sodium: 40mg
Carbohydrates: 51g
Protein: 8g
Fiber: 4.5g

Almonds

This blog will be dedicated to the wonderful, versatile almond. Think about how many dishes you've had in your life with almonds in it. They are fantastic crunched over salads and fish. They are perfect in your pie crust, or on the outside of your favorite cake. They're even great as a snack! But there is one thing that many, many people don't understand about the almond - it's not a nut. Nope! It's actually a seed from a (you guessed it) almond tree. Besides the fact that it's versatile and it's not a nut, what makes it so healthy?
(picture taken from fitbuff.com)

Mono unsaturated fat: Almonds are known to be high in fat. "High in fat" are such ominous words, but clearly they are taken out of context. Almonds are known to be high in mono unsaturated fat, a.k.a. the good kind of fat. It's the same type of fat found in olive oil and it correlates to reducing the risk of heart disease. Five recent studies ran by the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study found that replacing a certain amount of carbohydrates in your diet with the same amount of almonds showed a reduction to heart disease.

A study in the British Journal of Nutrition found that adding almonds to your diet shows a positive affect in lowering your cholesterol level. The patients showed a signficant change in their cholesterol level after 2 weeks of faithfully incorporating almonds into their diets.
(info taken from: WHFoods)

A recent study in 2005 not only also showed a significant decrease in cholesterol levels, but it aided in blocking the body's absorption of fats and carbohydrates. This has many benefits in the prevention of diabetes and obesity. They believe almonds get this ability from their fiber structure, which reduces their numbers in calories, slows the body of absorbing carbohydrates, and aids in a slower rise of blood sugar.

(info taken from: SuperMarketGuru)

Vitamins and minerals: Almonds are heavy in Vitamin E and Vitamin B2 (also known as riboflavin). These both have antioxidant properties. Vitamin E has also been linked to help prevent prostate cancer, but that's an entirely different blog.

Just one quarter cup of almonds (about a handful) will give you nearly 25% of your daily value for magnesium. Magnesium works to help blood flow go smoothly. It breaks down oxygen and lets the body "breath" more efficiently. When your body is defficient in magnesium, the arteries will get clogged which leads to strokes and heart attacks. Getting the right amount of magnesium every day is pretty important.

Within that one quarter cup of almonds, you also get 275 mg of potassium. Potassium is an electrolyte that deal with nerve transmission and the contraction of muscles. (Whenever my eye twitches, I always say I need more potassium but I was just quoting a movie. Now I know why I say it...) These two benefits from potassium help maintain a normal blood pressure and heart function. It also helps that almonds have 0.3 mg of sodium.

Even the skin has healthful benefits. Research has identified 20 different flavonoids in the skin that react with Vitamin E, which basically doubles its antioxidant power. Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University conducted an experiment where he measured cholesterol levels in his subjects. They ate almond skins and their level went down 18%, but eating the entire almond (incorporating the Vitamin E), their level dropped 52.5%. This shows the major impact of the double-teaming from the flavonoids and Vitamin E. (Info taken from WHFoods) This supports something I've always said, and I know I put it in this blog: The more natural it is, the better it is for you.

So, what interesting ways are almonds used?

- Massage therapists use it as an oil. The unsaturated fat in almonds are easily absorbed into the skin. Because of this, some say it brings a certain glow to the skin.
- Much like peanutbutter, there is an almond butter. Replace peanutbutter for almonds in the recipe, and there you have it! It's a good change for people who are allergic, or who enjoy a less salty taste.

- Another allergen plus with almonds is almond milk. It's not dairy and there is no soy.

- There is also almond syrup to replace maple syrup. Drizzle some over your pancakes! (I've never had this before.. I wonder if it's any good?)

A lot of cultures use almonds in their desserts more than anything else. I'll give you a dessert recipe, but I'll also give you a dinner recipe. Make a night out of almonds!

Almond Cake

Ingredients: 1 1/2 cups all-purpose flour
3/4 cup sugar
1/2 cup chopped sliced almonds, toasted and divided (about 2 ounces)
2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup fat-free milk
1/4 cup butter or stick margarine, melted
1/4 cup amaretto (almond-flavored liqueur)
2 large eggs, lightly beaten
Cooking spray
Preparation: Preheat oven to 350°.
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour, sugar, 1/4 cup almonds, baking powder, and salt in a large bowl; stir well with a whisk. Combine milk, butter, amaretto, and eggs; add to flour mixture, stirring just until moist.
Spoon the batter into a 9-inch round cake pan coated with cooking spray. Sprinkle batter with remaining almonds. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool cake 10 minutes in pan on a wire rack. Remove from pan. Cool completely on wire rack.
Note: The Almond Cake freezes well. Bake it ahead, cool completely, and store in a freezer bag. To serve, thaw at room temperature.
Nutritional Information: Calories: 286 (35% from fat)
Fat: 11.1g (sat 4.4g,mono 4.6g,poly 1.3g)
Protein: 5.8g
Carbohydrate: 42g
Fiber: 1.4g
Cholesterol: 71mg
Iron: 1.7mg
Sodium: 349mg
Calcium: 108mg

[Cooking Light: December 2000]

Mexican Chicken with Almond-Chile Cream
Ingredients: 3 tablespoons sliced almonds
2 teaspoons ground ancho chile pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 teaspoons butter
1 teaspoon canola oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
2 tablespoons crema Mexicana
Fresh cilantro sprigs (optional)
Preparation: Combine almonds and chile pepper in a blender or food processor; process until mixture resembles coarse meal.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle with 1/8 teaspoon salt and black pepper.
Heat butter and oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add garlic to pan; cook 1 minute, stirring constantly. Add almond mixture, 1/8 teaspoon salt, and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in crema Mexicana. Serve sauce over chicken. Garnish with cilantro, if desired.
Nutritional Information: Calories: 269 (30% from fat)
Fat: 8.9g (sat 2.8g,mono 3.1g,poly 1.4g)
Protein: 41.3g
Carbohydrate: 2.8g
Fiber: 1.2g
Cholesterol: 109mg
Iron: 1.4mg
Sodium: 387mg
Calcium: 35mg

[Cooking Light: January 2005]

Post Spring Break

Terrible news - Spring Break is officially over. As a college student, that one week is so precious that it's depressing when it's done. One good thing about the week being over though, is going back to healthy eating. I did a lot of guilty eating and not a lot of sleeping or running. If that sounds like something you did, try some of the things I'm going to be doing.

Remember in my Mediterannean diet blog that it's one of the healthiest diets (and most delicious, in my opinion). I watched a video on cookinglight.com where they said Sardinia, Italy citizens have one of the longest life spans. This is mainly because of their diet, but also because they exercise daily, enjoy an occasional glass of wine (a minor splurge is good to feed the craving before it's too intense) and spend time with family.
How can that be translated into a college student lifestyle? Pretty easy. Walk to class. I do. Yes, you do have to wake up a half hour earlier, but I find the walk to naturally wake your body up. Plus, you can bump into people on the way to class or listen to your iPod. I've even managed to get some sun in, too. Once you feel these benefits, you'll start preferring walking and start realizing the bus to be jam packed, noisy and awkward when you have to sit so close to a stranger that your bodies are touching, and overhear conversations you definitely shouldn't be hearing. Trust me - walking is good!
Spending time with friends on week nights is a good thing. My first semester of college, I would wait until Friday night to really hang out with people. I did get my work done, but it would burn me out. I would sometimes blend class information together and not do my work as well because I was not allotting any time for breaks. You do need to give your brain a break. Have a friend over, or go over to a friend's house. Do it to where you still have enough time to get your work done, but make sure you relax.
Also, go for that occasional glass of wine, or for me, chocolate. All this means is listen to your body. Give it what it wants and be responsible about it. In the case of Spring Break, I went crazy on sweets. I went so crazy in fact, I could do with no sweets for a long time. I definitely do not suggest doing anything like that!
Lastly, the diet. Incorporate fruits and vegetables as much as possible, and make meats your side dish. It puts a bit of a twist to your meals, but think of all the side dishes that are so delicious that you wish you could have more of. In choosing the fruits and vegetables, go with color. The more vibrant and beautiful the fruits and veggies are, the better they are for you. Strawberries, peaches, apples, grapes, black berries, tomatoes and more are all in season right now. Carrots, broccoli and spinach leaves are great, too. Awesome snack ideas are soy nuts, almonds, walnuts, sunflower seeds, raisins and dried cranberries. I made my own trailmix with these ingredients the other day. It was cheaper than pre-made storebought trailmix and tasted just as good!
Last but not least, SLEEP. Sleep, sleep, sleep. When your body is deprived of sleep, it attaches itself to anything and everything. It doesn't digest as well, so it stores more food. The immune system doesn't function well, and allows bacteria to make you sick. Basically, lack of sleep makes everything harder than it should be. Like I said before, listen to your body and go to bed when you feel tired. If you know you're tired from the last week, break your work into sections and take care of it day by day. I'm completely wiped out from my Spring Break, so I'm starting things that are due at the end of the week today.

So, incorporating or even changing minor aspects of your daily lifestyle by following these healthy and easy tips can make that treadful transition back to work more bearable. Good luck and see you in class!

The Mediterannean Diet

A picture taken in Greece - clean and peaceful. I've always wanted to go there because I feel like it would be a perfect escape to the most beautiful landscape, culture and delicious food. Speaking of food, there are a lot of extensive studies to support the rumor that a Mediterannean Diet is the way to go to promote longevity and an overall healthier life. (Picture taken from travelphoto.net)

Studies: The Archives of Internal Medicine had a major study that supports the idea that this diet with promote longevity by preventing cancer growth and cardiovascular disease growth. The study was conducted on Americans, which does not support the idea that certain diets have a better effect in certain geographical areas.

- The New England Journal posted a study this past July of subjects on a Mediterannean diet and a low-fat diet and found these people lost more weight than a low-carb diet (which has no calorie restraints, just a lowered carbohydrate diet). Something to keep in mind about this is that with any diet, you should be aware of your calorie intake. Anything in moderation is okay!

- The British Medical Journal posted a study that also supported the idea that this diet prohibits cancer growth and cardiovascular disease growth. Yet in the same study, it also inhibited Alzheimer's and Parkinson's Disease.

- A study in the Journal of American Medical Association had a study that focused on the blood sugar intake of the diet and supports the idea that this diet will help Type 2 Diabetics maintain a healthy blood sugar level over high fiber cereals.

What makes all these things possible? A lot of scientists agree that the Mediterannean Diet is healthy because of the heavy amounts of olive oil, fish and nuts used in cooking. The olive oil, though, seems to be the main ingredient to this healthy diet.

Olive Oil: When researching up on olive oil, being a girl, this is the first thing that really caught my attention. It's known as the 'beauty oil' in that the body's cells incorporate the fatty acids in the oil to the artery making skin more lustrous. It is made up of 80% monosaturated fats, 14% saturated fats, and 9% polysaturated fats. (The best fat out of these three is monosaturated, which olive oil is heavily concentrated in). It is also rich in Vitamins A, B-1, B-2, C, D, E and K. It is a mild laxative by aiding the digestive system, protecting intestine and preventing ulcers from forming. I suggest before some evening meals, you take one slice of whole grain bread and dip it in olive oil. That way, you can get some fiber, protect your stomach and also fill you up a bit before your actual meal. One last cool thing about olive oil is that it is cholesterol-free. A diet that is excessive in cholesterol will clog arteries and cause blood flow to slow down, thus forming cardiovascular health issues.

Classic Greek Lamb Chop Recipe: Lamb with a barbecue rub. Serve with steamed veggies and couscous to make a delicious dinner!
Serves 4
20 lamb chops – about ¾-inch thick, bones in
Salt
For the barbecue rub
2 sprigs rosemary
2 sprigs oregano
2 sprigs basil
2 sprigs thyme
Extra virgin olive oil
For the aioli
3 cloves garlic – peeled
1 cup extra virgin olive oil – If at all possible use Catalan arbequina olive oil. Alternatively, use a mild Italian or Greek extra virgin olive oil.
1 pinch salt
Lamb chop recipe preparation instructions
Preparation time: 10-15 minutes.Cooking time: 20 minutes per batch.
Put all herb leaves in a small glass, and mince them with your kitchen scissors.
For best flavor prepare the barbecue rub one hour before you start grilling the lamb chops.
Cover the minced herbs with the olive oil, and stir. If you have time, let the barbecue rub rest for an hour.
Make the aioli. Click here for detailed instructions and a video on how to prepare aioli for this lamb chop recipe.
Brush the lamb chops with the barbecue rub, and sprinkle some salt over them.
Now it's time to start grilling the lamb chops in batches. You have three choices:
Building an open wood fire.
Using your barbecue grill.
Using a grill pan over your kichen's stovetop

(taken from www.mediterannean-food-recipes.com)

Magic Mint

Mint is such a beautiful plant with its thick, dark green leaves and is probably one of the most used plants in the market. Think about it - how many varieties of mint tooth paste can you think of? How about varieties of breath mints, gums and candy canes? Or drinks, both hot and cold, alcoholic and non-alcoholic, creams, even lip balms? The list goes on and on, and so are the benefits!

(Picture taken from underwoodgarden.com)

Digestion: You see a basket full of mints as you leave a resturaunt stuffed to the brim. It's not there just for the taste. The menthol within the mint actually promotes digestion. It does this by activating the salivary glands as well as digestive enzymes. It also lines the stomach in protection of the acids at work when digesting, thus preventing those painful stomach aches. This is no new discovery - it has been done for ages. It's even mentioned in the Bible! Also, buy a pack of Altoids. On the paper covering, there's a short history of Altoids. King Henry III wanted a minty snack, and his subjects made it for him. The cool thing, it is the same exact recipe!

Nausea: Mint is a very strong smelling plant. According to Organicfacts.net, simply smelling mint will curb that nauseating feeling. I personally have never done this so I can't vouch for it, but there is no harm in trying it!

Preserving food: Mint has the ability to preserve food. Perhaps some of the unique mint drinks we have now are due to this. The Greeks and Romans would add mint to their milk to prevent spoilage. It prevented spoilage because mint has antiseptic properties, meaning it hinders the growth of harmful bacteria and fungi that accumulates over time in dairy products. Random tidbit!

Respiratory: Mint is both cold and soothing and helps open up air passages of your body, such as the nose for congestion and the lungs. When colonists arrived to the New World, they witnessed Native Americans using their mint to cure chest pain and pneumonia. The colonists would take the mint back to their home land, and that's where the thousands of variations of mints we have now began to form.

The opening of air passages also assists in asthma, and is often recommended for this reason.

Skin Care: Okay, so back in my awkward teen years, it was suggested to me to put tooth paste on my acne when I went to bed. I never did it because it sounded so crazy, but now I can see why I was suggested to do so.

Mint is known as an anti-septic, which was mentioned earlier as a substance that can destroy or inhibit the growth of bacteria and fungi. It is also an anti-pruritic that inhibit the itching sensation. Having both of these properties must aid in the killing of bacteria that forms in the pores and dries them out. Next time you get a big pimple before an important meeting or date, go ahead and apply that toothpaste!

So with mint's digestive properties, it is used a lot in the culinary world. Let's see how we can use it.

Grilled Shrimp in Lettuce Leaves in Serrano-Mint Sauce

by Bobby Flay

This is a quick fix and eat it immediately! It's a great recipe for Spring Break, which is rolling up.

Ingredients: 1 pound large shrimp (about 36), peeled and deveined
3 tablespoons canola oil
Salt and freshly ground pepper
12 leaves green curly leaf lettuce
Serrano-Mint Sauce, recipe follows
Chili oil, for drizzling, optional
Fresh cilantro leaves
Directions: Preheat the grill to medium-high. In a large bowl, toss shrimp in oil and season with salt and pepper. Grill the shrimp for 1 to 2 minutes on each side or until just cooked through. Be careful not to overcook the shrimp, or they will be tough and rubbery. Remove from the grill.
Place about 3 shrimp in each lettuce leaf. Drizzle with the Serrano-Mint Sauce and with a little chili oil, if desired. Sprinkle with a few cilantro leaves. Roll up the lettuce leaves, and eat immediately.
Serrano-Mint Sauce:
1 cup tightly packed mint leaves, plus more for garnish
2 serrano chiles, chopped
4 cloves garlic, chopped
1 (1-inch) piece fresh ginger, peeled and chopped
2 teaspoons sugar
1/4 cup white wine vinegar
2 tablespoons fish sauce
Salt
Place all ingredients, except for salt, in a blender. Pulse until smooth. Season, to taste.

Having said Spring Break is coming up, maybe Mint Iced Tea would be a fun way to incorporate mint!

Take a pot and boil 8 ounces of water. While the water is boiling, add six mint tea bags. You can take them out when you feel the flavor is strong enough. If you'd like to sweeten it up a bit, you can make a mint syrup. You do this by adding water and desired amount of sugar (probably about 1/4 cup) and mint into a small saucepan. Just add the syrup to your drink and enjoy!

There are tons of other ways to use mint. There are fruit salsas, salads, rubs for meats, etcetera etcetera. Get to work!

It's Okay to Love Chocolate!

Chocolate. Considerably one of the most incredible food inventions to date. (I'd say peanutbutter ties... Because the peanutbutter-chocolate combo takes the cake!) It's delicious in any form - candy bar, hot drink, cold shake, or drizzled over fruit. Typically, this picture to the left would depress me, because you'd think something that wonderful would be a big No to your diet... but did you notice the title of this blog? "It's Okay to Love Chocolate!"? I wasn't kidding! In fact, I want you to love chocolate. I want you to have it every day! Here's why...

(picture taken from ReadersDigest.com)

Flavonols: Chocolate is rich in flavonoids, which means it has strong antioxidant properties. The flavonoids in chocolate are called flavonols, and they're more present in dark chocolate. This is because milk chocolate, syrups and sweetened cocoa powder are all more manufactured, thus losing some of their natural properties.

These flavonols have a wide variety of positive affects to the body. For instance, it promotes nitric oxide activity, which is said to play an important role in cardiovascular health. My freshman year biology professor told us of one experiment, and I found it in this website. A group of people living in Kuna, Panama would cultivate cacao beans (the bean that chocolate hails from) and would incorporate it into their daily diets. Studies showed these people had relatively low blood pressure, and once they left their home, thus not having daily doses of chocolate, would see a significant rise in blood pressure.

Blood Flow: Along with lowered blood pressure, the flavonols help a better blood flow. It helps prevent blood platelets from sticking together, forming clots. These clots impede good blood flow. Poor blood flow increases the risk of strokes and heart diseases. In the website I mentioned earlier, they discussed a study that showed consumption of flavonols act similarly to low-dose aspirins. (This doesn't mean to replace chocolate with aspirin! I just thought it was neat...)

Antioxidants: I want to be a little more specific with chocolate's antioxidant power. It has higher Oxygen Radical Absorption Capacity (ORAC) values than most foods. (ORAC values measure how powerful an antioxidant a substance is. An antioxidant is a substance that inhibits oxidation or reactions promoted by oxygen and peroxides, and that include many held to protect the living body from the deleterious effects of free radicals. Examples include beta-carotene, vitamin C, and alpha-tocopherol. Taken from ProHealth.com)

Relaxation: I always need more of this, so imagine my excitement when I found research that says chocolate promotes relaxation! The stimulant tryptophan lessens anxiety by producing a neurotransmitter called serotonin. It also produces endorphins, which relieves pain and tension in the body. Chocolate also has anandamide, which mimics cannabinoid (stimulant in marijuana) and promotes relaxation. Don't let the cannabinoid-like affect worry you - research says it will take a 130 pound person eating 25 pounds of chocolate to get the "high" affect you would get after smoking.

Ok, so now that you know its benefits, here are some things to consider when buying chocolate.

- Choose dark chocolate. This is because it is less manufactured than milk chocolate. Also white chocolate doesn't apply to these benefits, so only buy it if you're craving it. Choose unsweetened cocoa powder over sweetened for the same reason as choosing dark chocolate. I always think the more natural the product is, the healthier it's bound to be.

- Choose richer, creamier chocolate. Yeah, that sounds odd but think about it this way. If you eat it slowly, as you should, you'll be doing a lot. You'll be enjoying that chocolate a lot more, and you'll actually momentarily satisfy your chocolate craving. Also, the price may be a psychological way of not indulging.

To incorporate it into your diet in different ways, think of these things. I put an amazing recipe in the previous blog, Triple Chocolate Cookies (have you tried it yet?!). A fun way is fondue! Heat up some of that dark chocolate and dip your strawberries in them. I talked about how great strawberries are in one blog, now you can double up the benefits! Chocolate protein shakes for breakfast will not only wake you up, but give you a good amount of protein for the day. Have fun incorporating chocolate into your diet!