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What’s the best type of chocolate to give on Valentine’s Day?

Posted on February 9, 2015

In short, the answer is: Whatever type of chocolate he/she enjoys! After all, Valentine’s Day comes but once a year!

But if your decision is at all swayed by health, then take a look at the options below.

Cocoa nibs: These are cocoa beans that have been roasted and then broken into small pieces. Cocoa naturally contains a special type of antioxidant that appears to be heart healthy because it lowers blood pressure and keeps our blood vessels healthy. Expect a crunchy, chocolately flavour that’s slightly bitter. Think chocolate without any added sugar. Add them to salads, yogurt, trail mix or baked recipes.

Dark chocolate: After cocoa nibs, dark chocolate has the next highest flavonoid content. Research shows that 50 to 100 grams of dark chocolate may have heart health benefits. Look for dark chocolate with at least 60% cocoa solids – the higher the percentage, the higher the antioxidant content.

Milk chocolate: Milk chocolate contains added milk and sugar. There’s still about 25% cocoa solids but it pales in comparison to dark chocolate. In fact, dark chocolate contains 7 times more antioxidants than milk chocolate.

White chocolate: Sorry, but white chocolate isn’t made from cocoa beans at all. Rather, it’s simply cocoa butter so there’s no flavonoids.

Whichever chocolate you prefer, keep in mind that the calories and fat do add up quickly. Even 50 grams of dark chocolate can ring in almost 300 calories and 20-30 grams of fat, so enjoy it in moderation!

Watch my chocolate interview with Steven and Chris.

Would you pass the breakfast test?

Posted on January 20, 2015

In a recent TV interview with CBC National News, I had the wonderful opportunity of meeting award-nominated journalist Heather Hiscox and rate her favourite morning meal. As the anchor for the national morning news, Heather starts her day at 5:30 am with “a handful of Shredded Wheat, some bran buds, half a banana and 2% milk.” It’s been her breakfast for the past ten years, and it tides her for at least four hours.

In rating her breakfast, I used the following five-point criteria:
1. Variety – does the breakfast contain foods from at least three of the four food groups in Canada’s Food Guide? Bonus points if veggies are included at breakfast!
2. Fibre – is there at least 4 grams of fibre?
3. Protein – is there about 20 grams or more protein?
4. Healthy fats – do any of the foods provide healthy fats?
5. Whole grains – are the choices whole grain?

So did Heather pass the breakfast test? Well, her breakfast included foods from three food groups; the meal contained at least 4 grams of fibre, thanks to the cereal and bran; and her cereal choice was a whole grain. When it came to protein though, Heather’s meal was shy of the 20 grams of protein that’s often recommended to help with satiety. Including a sprinkle of nuts or seeds would not only pump up the protein, but also add some healthy fats to the meal.

My overall grade for Heather’s breakfast: A-

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