No more biology!

Happy Saturday R.C.,
As promised no more biology, despite my hankering to really explain the ins and outs of your cardiovascular system. I will practice willpower...

So that's the topic of today's post- having willpower.
Like I blabbed about yesterday, a lot of the risk factors for cardiovascular disease can be reduced by practicing your willpower to avoid or limit "bad" foods or the willpower to get off the couch and head to the gym. In honor of the MonDak Heritage Center's 4th Annual Celebrating Chocolate event tonight at 7PM, here are the tips you'll need to practice your willpower.

Cookies, cakes and brownies are loaded with fat, saturated fat and cholesterol- three things that add the the amount of plaque that settles in your arteries (RE: yesterday's post)- so when choosing a chocolate variety, try low-fat options. According to Holly McCord, RD, the former Nutrition Editor of Prevention Magazine, switching to a low-fat version of your favorite goodies may help to lower your cholesterol in the long run. Can't bear to make the switch? Buy the mini sized version and savor every bite- you'll eat less if you eat slowly. A good buy? Try Tootsie Rolls.

Enjoy a little dark chocolate- but draw the line at a little! Research from Athens Medical School shows that eating a 3.5-oz bar of extra dark chocolate improved blood flow for three hours. Dark chocolate contains a substance that prevents plaque build-up in the arteries and protects against high blood pressure. Eating 3 ounces of dark chocolate a day could lower blood pressure. But beware! The same doesn't go for milk chocolate or other varieties, only dark chocolate, and really practice that willpower here- the fat and sugar in chocolate can reverse the good effects if you're eating excessive amounts.

Try this recipe- low in fat and saturated fat, but the serving size is only one cookie!

Chocolate Bliss Cookies

1/2 C unsweetened cocoa powder

pinch of salt 

1/2 C sugar, divided 

3 lg egg whites 

1/8 tsp cream of tartar 

1 tsp vanilla extract 

1 tbsp confectioners' sugar

1. Preheat oven to 300°F. Line 2 baking sheets with foil.
2. In small bowl, sift together cocoa, salt, and 1/4cup of the sugar.
3. In large bowl, with electric mixer at medium low speed, beat egg whites and cream of tartar until soft peaks form. Beat in remaining 1/4 cup sugar, 1/2 tablespoon at a time, until meringue is glossy and stiff peaks form. Fold in cocoa mixture and vanilla extract.
4. Drop by rounded teaspoonfuls about 1" apart onto prepared baking sheets. Bake 25 minutes for soft chewy cookies or 40 minutes for crisp ones.

Find the nutrition facts at Prevention Magazine.

Here's my last tip for the day: Think it's too tough to practice that willpower of yours? Remember that one piece of chocolate tastes exactly the same as 10 pieces. Take time to savor a piece. Consider how it feels in your mouth, on your tongue, in your throat. Enjoy it. Make it an experience.

That's all for now, Richland. Check back for the day's Wear Red picture!

From my heart to yours,
Red in Richland County