Soy and Male Fertility (November 2008) Men who eat soy have fewer sperm than those who don’t, according to a new study. Soy foods such as tofu, soy milk and some veggie burgers have been shown to have many dietary benefits. But they happen to be high in isoflavones, a dietary compound that can act like estrogen. This is one reason soy is a suspected male infertility agent. The association was stronger for overweight and obese men with sperm counts on the higher end of the spectrum. Some previous studies have failed to find this link between isoflavones and sperm quantity. But, according to the authors, this is the largest human study to date.  Source: Human Reproduction, July 23, 2008. The Battle of the Berries (November 2008) Every week there seems to be a new berry aiming to have the status as the one with the most antioxidants, the chemical compounds that protect the body against cell-damaging, disease causing free radicals. The latest challenger is Acai. To see how some popular berries compare, check out their antioxidant scores below. Berry Serving size Antioxidant Score (ORAC)     Acai (frozen)                    ½ cup (1 pack)    About 10, 000 Blueberries (fresh/frozen)  1 cup                    9,697 Cranberries, frozen            1 cup                     9,584 Blackberries, fresh/frozen  1 cup                     7,700 Raspberries, fresh/frozen   1 cup                     6,005 Strawberries, fresh/frozen  1 cup                     5,151 What about the new “Superfood” Acai Berry? (October 2008) The Brazilian Acai berry is only one of the “Super Berry” family that includes pomegranate, goji berry (aka: wolfberry), mangosteen and the Chilean macqui berry.  The first qualification is that the berry must be an exotic “berry type” fruit (cranberry, blueberry, bilberry, raspberries, strawberry are not members). The Acai berry may have higher phenolic antioxidant content than a blueberry there is no scientific evidence that there are more health benefits to had by this alone. Many acai containing products make extraordinary, yet unsubstantiated claims, protected by fine print: “These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.” One 500-milligram tablet for example claims that the berry can help to enrich the vitality of your body and soul.” Acai is also rich in polyunsaturated fats, which makes it higher in calories than most North American fruits, and contains fiber, vitamin E, calcium, copper, potassium and magnesium.  Because it is shipped from abroad, finding whole acai fruit is rare in the United States; it usually comes in the form of juice, blended with other tropical juices. Many of my clients have asked me about Mona-vie a juice containing 19 fruits including acai. It is sold through multi-level marketing companies. One can purchase any acai juice as this Mona-vie juice is quite expensive $40 for a 750 milliliter bottle and pretty caloric. If you are interested in incorporating this superfood into your diet any acai juice can be added but limiting it to a 4-6 ounce serving would be recommended. The Truth Behind Water Bottle Health (September 2008) Drinking water from your reusable water bottle you felt virtuous. Then came the news: A study from the National Toxicology Program warned that bisphenol A (BPA), a chemical found in hard plastic called polycarbonate (look for a number 7 inside the recycling symbol), was linked to precancerous tumors and hormonal changes.  BPA is most often found in water bottles, baby bottles, food containers, and the lining of metal cans.  “Even in low doses, BPA, has an estrogen-like effect on the body,” says Scott Belcher, Ph.D, as associate professor of pharmacology at the University of Cincinnati. Play it safe by opting for glass, polypropylene, or aluminum bottles, like those made by Sigg (mysigg.com). Shape Magazine August, 2008 Does Splenda Contain Chlorine and is it Unhealthy? (August 2008) It is true that Splenda is made using Chlorine, which sounds scary, but the sugar industry warns that you are actually “eating chlorine” when consuming sucralose, the chemical sold as Splenda.  Plain sugar is transformed into sucralose by substituting three chlorine atoms for hydrogen, creating a substance that is not digested by the body, so it’s effectively calorie free and that’s 600 times sweeter than sugar. There is no evidence that the chlorine atoms in sucralose are any more dangerous than they are in, say sodium chloride (ordinary salt). Before giving sucralose the OK, the US Food and Drug Administration reviewed more than 110 human and animal studies demonstrating its safety. Leafy Greens Cut Lung Cancer Risk by 50% (July 2008) Spanish researchers report that a daily serving of green leafy vegetables rich in flavonoids and vitamins A and C, may cut your risk of lung cancer in half. But don’t think you can just pop a pill and get the same protective benefit: In a second new study, University of Washington scientists founds that people taking vitamin supplements were just as likely to develop lung cancer as those not taking vitamins. In fact, in smokers, certain vitamins actually increased the risk of developing the disease.  Fruit showed no protective benefit against lung cancer, regardless of the level of consumption. Omega- 3's Fight Parkinson’s (June 2008) Parkinson’s is a degenerative disease affecting speech and motor skills. A study by researchers at Universite Laval in Quebec City, Canada, showed that a diet high in omega- 3 fatty acids (found in salmon and flaxseed) may protect against and slow down the progression of this illness, while a diet high in omega-6 fatty acids (found in foods like vegetable oils and animal fats) may create a fertile environment for Parkinson’s. You should get a four-to-one ratio of omega-6s to omega-3s, but Westerners consume a whopping 10 to 20 times more omega-6s than omega-3s. So, try switching up that steak once or twice per week for wild Alaskan salmon, skipping fried foods and veggie oil based spreads, and adding flaxseed or flaxseed oil to your daily yogurt or smoothie to boost omega-3 counts. Good News About Whole Grains (May 2008) Getting two or more serving of whole grains every day may cut your risk of pancreatic cancer by about 40 percent, according to a study by researchers at the University of California, San Francisco. On the flip side, people who ate two or more servings of donuts every week had an increased risk of this cancer. What is Inulin? (April 2008) Inulin has been added to various foods lately. Clients have been asking me about it in my private practice and I thought it would be great to discuss what it is.  Inulin is a type of soluble fiber that acts as a prebiotic, feeding the good bacteria in your gut. It can add bulk to many foods without contributing many calories (less than 1.5 per gram), manufactures have started using it to replace some of the sugar and fat in products like yogurt, cookies and granola.  Not only could inulin help you increase the amount of calcium, magnesium, and iron your body absorbs, it also may help lower your cholesterol levels, according to a study published in the Journal of Nutrition. If you decide to try new foods with inulin (which could be listed on a label as chicory root), introduce them slowly, as some people have reported mild abdominal discomfort. Tomato Products Reduce LDL Cholesterol by 13% (March 2008) The British Journal of Nutrition published a study focusing on 21 healthy volunteer with normal cholesterol readings. They consumed a tomato free diet for the first three weeks, then a three week “high tomato” diet that included 30 milligrams of ketchup and 400 milliliters of tomato juice daily. That is about two tablespoons of ketchup and one and two-third cups of tomato juice. The subjects’ cholesterol levels were then re-measured and found to have dropped significantly; total cholesterol level fell nearly 6% on average. The LDL cholesterol dropped decreased nearly 13%. Go Three for Omega 3! (February 2008) Did you know there are three types of Omega 3-Fatty Acids? EPA (Eicosapentaeonic acid): This is the most abundant in seafood and fish oil concentrates. Research suggests that this omega 3 fat has anti-inflammatory effects, and according to a new study in Atherosclerosis, helps to prevent fatty plaques from building up in arteries. DHA (Docosahexaenoic acid): This is found is seafood, breast milk and added to fortified foods (yogurt, eggs). This omega-3, which concentrates in the brain, has been associated with higher IQ scores in children whose mothers consumed plenty of it during pregnancy. ALA (Alpha-linolenic acid): found in plants, most abundant in flaxseed, walnuts, canola oil. Most that you eat is burned for calories but some is transformed into the other two omega-3s. Fish and the safety of it (January 2008) Adult women should aim for roughly seven grams of EPA and DHA from fish per week. Here is a list of the different kinds of seafood that provide one gram per day. The websites that will keep you current on the safety of fish and whether it is safe to eat your favorite fish are the following websites: www.fishonline.org  www.oceansalive.org  www.seafoodchoices.com Fish (3 oz. cooked) Omega-3s EPA/DH (g) Fish (3 oz. cooked) Omega-3s EPA/DH (g) Mackerel, Atlantic 2.2 Halibut 0.5 Herring 1.8 Crab, Blue 0.5 Salmon, Atlantic 1.7 Lobster, Spiny 0.5 Salmon, Chinook 1.5 Tuna, Fresh or frozen 0.4 Salmon, Sockeye 1.2 Oysters 0.4 Salmon, Canned Pink 1.0 Tuna, canned, light 0.3 Shark 0.9 Shrimp 0.3 Trout 0.8 Haddock 0.2 Mussels 0.7 Catfish 0.2 Tuna, canned, white 0.7 Tilapia 0.2 Swordfish 0.7 Cod 0.1 Sea Bass 0.7 Mahi Mahi 0.1 Chocoholics time to celebrate! (December 2007) Research shows that hot cocoa packs more of an antioxidant punch than green tea, black tea, or red wine. However, typical cocoa mixes use a treated form of cocoa that has fewer antioxidants.  Look for gourmet mixes with natural (untreated) cocoa, or make your own with store-bought natural cocoa, stevia and milk. Dark chocolate has been shown to reduce blood pressure slightly so it may actually be healthy for your heart.  Don’t gorge though. The study’s participants ate about 30 calories worth each day which is the amount found in 1 ½ Special Dark Hershey’s Kisses. What about Probiotics? (November 2007)   Probiotics help stave off urinary tract infections and keep your digestive system smiling, which helps to reduce and prevent constipation, diarrhea and bloating. In a study out of Finland, women who consumed dairy products containing probiotic bacteria three or more times a week were about 80 percent less likely to be diagnosed with a UTI in last five years than those who did so less than once a week. The probiotics may hinder the growth of E. Coli in the urinary tract, reducing the risk of infection. Look for a brand of yogurt that contains cultures beyond the two needed for fermentation process Lactobacillus (L.) bulgaricus and Strepotococcus thermophilus. Those that have reported stomach soothing benefits include Bifidus regularis (exclusive to Dannon Activia), L.reuteri (only in Stonyfield Farm Yogurts), and L.Acidolphis (in Yoplait and several other national brands). New technology means that probiotics may be added to shelf stable products like cereal and energy bars, but be wary about claims of cultures in frozen yogurt, as probiotics may not survive the heating process very well. The Goji Berry – also known as the “Longevity Fruit” (October 2007) This fruit has been part of Chinese medicine for centuries. It is also known as wolfberries. Gojiberries have been used for dry skin, muscle strength, nosebleeds, irritability, back pain, low sexual function, liver and kidney disorders, macular degeneration, cancer and blood disorders.   The most popular use is as an anti-aging supplement.  Goji Berry is a dried fruit which researchers have theorized can help reduce blood sugar and cholesterol levels. There are active ingredients in the root bark and in the goji berries themselves that may help do this. Medicinally, Goji berry can be prepared as a tincture, 3-4 tablespoons per daily, or as a tea.   They are relatively safe and no person should consume more than 10-30 grams of Goji fruit per day due to the high content of selenium which can be toxic. Pregnant or lactating women should not consume foods consume foods containing Goji berries. Trans Fats (aka: Hydrogenated) and Saturated Fats (September 2007) The new label changes that occurred last January, 2007, regarding saturated fats and Trans fats, are still not completely clear. Below is a great link on the American Heart Association "Face the Fat" website which explains why Trans Fats (aka: “Hydrogenated Fats”) and saturated fats should be avoided. You'll find it here: BADFATSBROTHERS Making Cauliflower More Colorful (August 2007) You might be getting your beta-carotine from cauliflower-orange colored cauliflower.  Scientists from the USDA’s Agricultural Research Service at Cornell University recently pinpointed and duplicated the gene-dubbed “Or,” as in “orange”-that cues the vegetable to produce beta-carotene.  Switching “on” the gene not only boosts the level of beta-carotene, but also turns cauliflower from the familiar white to a carrot-like orange.  You body can use dietary beta-carotene to make vitamin A, a nutrient many Americans don’t get enough of from food. Starbucks Slims Down (July 2007) Your morning latte’ just got a bit lighter-at least, if you get your java fix at Starbucks, the nation’s largest coffeehouse chain.  The company announced that by the end of the year it will replace whole milk with 2% milk in espresso concoctions at all its North American outlets.  Customers can still request whole milk, but the reduced-fat option will now be the default for all Starbucks drinks.  Think twice, though, before bucking the low-fat trend:  A 16-ounce “grade” latte’ beverage made with whole milk packs 260 calories, compared to 190 calories in the new 2%-milk version. Of course, if you really want to cut calories and fat, you could opt for an “Americano” coffee instead-no milk and no sugar means zero calories and zero fat. How to Grill Wisely (June 2007) Some studies show that people who frequently eat grilled or broiled muscle meats (red meat, poultry and fish) have higher rates of colorectal and breast cancers.  Researchers have identified carcinogens that develop while meat cooks over flames and high heat.  There substances are known are heterocyclic aromatic amines (HAAs and HCAs). By themselves, HCAs are not carcinogenic. But digestive enzymes in our bodies turn them into a potential problem.  Tips to help reduce any potential problems would include marinated for at least 30 minutes first. Research shows that marinating may reduce the amount of HCAs.  Don’t use the same marinade for sauce, because it will have harmful bacteria from raw meat. Also remember to choose lean cuts of meat, with cutting any visible fat, cover the grill with punctured aluminum foil and turn the meat with tongs or a spatula.  Grill for less time by partially pre-cooking the meat, poultry or fish in the oven or microwave.  Then briefly grill if for flavor. Also avoid charring by flipping meat frequently frequently and cooking at a lower temperature.  If it does char, cut away the blackened parts before eating. Finally grill veggie burgers, tofu, vegetables, and fruits which don’t produce carcinogens when grilled. The Anti-Cancer Fighters of Berries (May 2007) One of the main families of phytochemicals in berries is phenols.  As we age, our system becomes less reactive to deal with reactive molecules called free radicals. They cause oxidative stress. Berries have large amounts of plant compounds called phenols and good antioxidant properties. Phenols fight cancer on several levels. Last November, California scientists founds that extract from cranberries, blackberries, black raspberries, blueberries, red raspberries, and strawberries inhibited growth and stimulated death of human oral, prostate and colon cancer cells in test tube studies. It is recommended to consume three to four half cup servings of berries per week of berries which may boost your diet protective ability. Fatty Fish Consumption Associated With Lower Risk of Kidney Cancer in Women (April 2007) Preliminary research suggests that higher consumption of fatty fish in women is linked with a lower of renal cell carcinoma, a common form of kidney cancer according to a recent issue of The Journal of the American Medical Association.  Fatty fish such as salmon, herring, sardines, and mackerel have 20-30 times the amount of DHA, EPA; Omega-3 polyunsaturated fatty acids have been reported to slow cancer development.  These fish also have three to five times higher vitamin D content than lean fish. What about the Pomegranate? (Mar 2007) This fruit has been growing in popularity from, juices, to ice creams, to chicken sausages, to chewing gum to and chocolate truffles.  Statistics show that 200 new pomegranate products entered the market place in 2005. Studies focus on the antioxidant qualities.  Pomegranates contain high levels of polyphenols which are the antioxidants responsible for anti-inflammatory, anticancer and antiathersclerotic properties. The main polyphenols found in the fruit include Ellagic acid, Ellagitannins, and Punicalagin.  Punicalagin may be responsible for 50% of the powerful antioxidant properties in the juice. Most of the benefit is derived from the specific juice preparation, and consumption of the fruit would not contain the same benefits.  Having a daily dose of 8 ounces of Pomegranate juice per day would be recommended to achieve high amounts of antioxidants as well reduction in total cholesterol and LDL, The ratios of LDL to HDL and total/HDL cholesterol may improve.   Pomegranates have been shown to help with skin repair as we may see more beauty products containing this wonder fruit. More Evidence to Eat Variety (Feb 2007) When it comes to eating fruits and vegetables a new study has found that eating a little of a lot may provide more health benefits than focusing on specific foods, even if those foods contain potent antioxidants. The August edition of the Journal of Nutrition found that a wide variety of fruits and vegetables significantly reduced DNA oxidative damage, while a diet focusing on a few fruits and vegetables did not. Discover Your Stomach Signals (Jan 2007) As the New Year has approached us, I like to suggest to my client’s reasonable goals that they may set for themselves instead of creating rigid food rules.  Unfortunately just telling yourself to eat when you are hungry and stop when you are full is not that helpful. “Appetite Monitoring” would be a more efficient approach than food monitoring.  Food monitoring is often used as a weight loss strategy, but appetite monitoring is more effective in getting one to focus on what is happening when you eat. This shifts from the focus of what foods you should or shouldn’t eat. Appetite ratings or levels are based on how you feel, so there is no right or wrong way of doing this as this may feel different at first. This approach will help one get on the normal eating path, regardless of why you have been having difficulties with food. Tips for the Holidays (Dec 2006) The holidays can be a challenging time centered on treats and cocktails.  Here are some strategies that can make this time more tolerable:  First, if going to a party, have a snack beforehand to take the edge off and may result in avoiding the appetizers altogether, or allow one to be mindful of when and why they are eating.  Next, when cocktails are served, alternate with sparkling water or have a low calorie juice with sparkling water to slow down the intake of alcohol.  When buffets are the option, walking the table to see all of the options before starting to fill up the plate will help make wise food choices.  Remember, keeping your joyful movement in the picture is important, as one can maintain their weight during this time.  Finally, having a limit to the number of treats that one consumes daily is necessary, as well as being conscious when eating them. This will allow one to fully enjoy what they are eating. Facts about Cranberries (Nov 2006) Cranberries may help prevent heart disease and some forms of cancer.  Other studies show that cranberries may be beneficial in preventing gum disease and stomach ulcers. The now proven scientific evidence shows that cranberries may prevent disease causing bacteria from sticking to the walls of the urinary tract. The latest study examines the potential interaction of cranberry and warfarin (aka: Coumadin).  Previous case reports have suggested cranberry beverages interfere with the anticoagulant medication, researches from UCLA found that one cup of cranberry juice daily had no effect on blood clotting time in males subjects on warfarin. Risk of vision loss is linked to Carbohydrate Quality (Oct 2006) The risk for Age-Related Macular Degeneration is one of the leading causes of vision loss in older adults.  The Nurses Health Study showed that the total amount of carbohydrate consumed over a ten year period with looking at the glycemic index (a measure of the dietary quality of dietary carbohydrates).  Foods with a high glycemic index such as white bread of French fries are broken down into sugar much faster than those that contain fiber (lentils, or yams) which are low glycemic. Women who consumed those high glycemic foods had a greater risk of developing signs of age-related macular degeneration, compared to have a diet that is lower glycemic index.  The bottom line is the type of carbohydrate is important instead of the amount. The truth behind Microwaved Foods (Sep 2006) Did you know that it is more important to pay attention to the plastic that one uses to cover their food in the microwave instead of the microwave setting?  Look for plastic wrap that specifically says “microwave safe”, then do not let the plastic wrap touch the food during microwaving, advises the US Department of Agriculture’s “Food Safety Facts”.  Microwave-safe plastic wraps, wax paper, cooking bags, parchment paper and white microwave-safe paper towels should all be safe to use.  It is also important to know that plastic storage containers such as margarine tubs, take-out containers, whipped-topping bowls and other one time use containers should not be used in microwaves ovens. Finally remember that one should never use thin plastic storage bags, brown paper or plastic grocery bags, newspaper or aluminum foil in the microwave oven. Trying to drop pounds?  Try minimizing your intake of red meat in your diet. (August 2006) After evaluating the diet and health data of 56,000 Swedish women, Tufts researchers found the meat eaters were significantly more likely to be overweight than their vegetarian peers. If a lower weight isn’t incentive enough to go greener, how about a longer life?  Another study published in the American Journal of Clinical Nutrition found that a low meat intake was associated with a 3.6 increase in life expectancy. Eat to beat PMS (July 2006) Diet can provide defense against the bloating, cramps, mood swings and symptoms of PMS. Here is a list of foods to help promote natural relief:  Magnesium - Too little could aggravate mood swings.  Sources include: soybeans, cooked spinach, Brazil nuts, and oats. Calcium - Try nonfat dairy, broccoli and kale.  In one study, women who consumed the most calcium had 30% lower risk of PMS. Chamomile Tea - May help relieve muscle spasms, according to a study from Britain researchers. Vitamin E - May hinder chemicals that cause menstrual cramps.  Sources include: almonds, sunflower seeds and red bell peppers.  Caffeine - Some studies show cutting down on caffeine intake can help reduce symptoms of PMS. Immunity Superfoods (June 2006) Vitamins A, C, & E, antioxidants, zinc are all important defenders against germs, viruses and infection.  See how to obtain the most of these nutrients from your diet! Red Bell Pepper- Provides about 260% of your daily vitamin C needs helping to enhance white blood cell function.  Red bell peppers are one of the few vegetables sources of Vitamin E, which in addition to slowing the effects of aging, also boosts immunity. Butternut Squash- One cup of cooked butternut squash provides 127% of daily vitamin A needs.  The same serving provides over 33% of daily vitamin C plus vitamin E, which shields immune cells from free radicals and may boost production of bacteria dusting white blood cells. Spinach- Loaded with a variety of antioxidants that helps shield immune cells from environmental damage and boosts production of bacteria-dusting white blood cells.  Other antioxidants include pomegranates, blueberries, kidney beans and dried plums. Cantaloupe- One fourth cantaloupe provides 110% of daily vitamin C which some research has linked to shorter duration and milder severity of cold symptoms by lowering levels of histamine- a chemical responsible for congestion and stuffiness. Also, provides 50% of daily Vitamin A. Soybeans-Contain the mineral zinc, which supports synthesis of nucleic acids essential for cell repair.  Some studies show zinc may reduce duration of cold symptoms. Other healthy zinc sources include oysters, crab and white beans. Papaya-Research comparing 40 different fruits for the RDA of nine vitamins plus potassium and fiber rates papayas first-but it’s also a top source of vitamin C which research shows, plus a good source of vitamin A, which helps maintain the skin and mucosal cells lining airways and digestive tracts. Where our Diets Fall Short (May 2006) The five most glaring deficiencies are potassium, vitamin E, magnesium, Vitamin A, and Fiber. Potassium       Helps maintain already normal blood pressure needed for muscle contractions and may promote bone health. Top Sources;  Potatoes, Beans, Bananas, Kiwis Vitamin E        A potent antioxidant that may slow the effects of aging and help bolster the immune system. Top Sources:  Almonds, Sunflower Seeds, Red Bell Peppers, Chicory Greens Magnesium    Supports bone and heart health. Top Sources: Soy, Oats, Brazil Nuts, Spinach Vitamin A       Promotes healthy skin, eyesight and immune function. Top Sources: Sweet Potatoes, Butternut Squash, Carrots, Kale Fiber               May help maintain healthy cholesterol levels and can help reduce hunger. Top Sources:  Beans, Oats, Raspberries, Blackberries  Coffee, Nuts, Eggs, Red Wine (April 2006) Experts used to believe that coffee could cause hypertension and heart disease. In the 1990’s refused the link with heart attacks; a 2002 Johns Hopkins study found that, while male drinkers had higher blood pressure than nondrinkers, coffee was not a major factor. Recent studies suggest that coffee may help ward off Parkinson’s and diabetes, pregnant women may want to limit their intake. Nuts Most fat in nuts is “good”, unsaturated fat that when combined with nuts’ fiber and antioxidants- could lower risk of heart disease.  Recent studies- including 1998 Harvard research on women eating 5 oz. of nuts a week- have solidified the connection. Cut bad fats; substitute in several ounces of nuts each week. Eggs For decades, doctors believed that cholesterol-laden eggs were a major contributor to heart disease; in the 80’s, Americans started to limit their intake. A ’99 analysis by Harvard scientists found that eating up to one egg a day didn’t increase the risk of heart disease or stroke in healthy people.  Other studies have suggested that eggs don’t raise cholesterol levels appreciably. Experts say eggs are fine in moderation. Red Wine In the early ‘90’s, red wine, which contains compounds like resveratrol, was thought to be especially good for heart health.  But a 1996 Harvard study of beer, wine and spirits showed that drinking any alcoholic beverage in moderation, not just red wine, can be linked to lower rates of heart disease. Now experts say that 1-2 glasses a day may lower the risk of heart attack, but caution against starting to drink for health benefits alone. Protein Makes You Feel Fuller (Dec 2005) Latest research has shown (American Journal of Clinical Nutrition) protein suppresses the appetite.  The added protein in foods replaces the “carbs”, as the reducing of carbohydrates is not the answer.  Dr. David Weigle, University of Washington School of Medicine, put volunteers on three different eating regimens.  Results showed protein is more satiating than fat.  Previous studies indicated that protein is more satiating than carbohydrates.  This may mean increasing the consumption of lean protein sources and low-fat dairy products may encourage people to eat fewer calories and promote weight loss.  Remember, it is important to not reduce the intake of fruits, vegetables and whole grains.  Scientists do not understand why protein makes you feel fuller than other foods.  A European trial, the DiOGenes (Diet, Obesity, and Genes) project, will investigate the effect of a high-protein diet for a much longer time than the University of Washington study, one year, on a larger group of 1,500-3,000 subjects.  What’s the Right Message on Chocolate? (Nov 2005) Chocolate is high in calories and saturated fats.  Some studies suggest that one of the primary fatty acids in chocolate, stearic acid, does not elevate blood cholesterol to the same extent as other saturated fatty acids and may even reduce it. It is important to remember that overindulging in chocolate will lead to weight gain and its attendant increase in cardiovascular disease risk.  To reduce calories is important to remember so one does not put on weight. Having three ounces of dark chocolate per week will not only increase the flavonols in your diet (also found in fruits, vegetables, red wine and tea), but will reduce the LDL (bad cholesterol) an average of 13.3%.  Other benefits would include a reduction in those with essential hypertension and an improvement in insulin sensitivity (how the body uses insulin).