IN THIS ISSUE:        Chocolate Q&A        Anti-Inflammatory Foods for Your Heart RESEARCH UPDATE        Fat for Your Eyes RECIPE MAKEOVER        Strawberry Sundae Pie FOOD OF THE MONTH        Strawberries RECIPES        Chicken Soft Tacos        Winter Green Salad with Strawberries        Mexican Hot Chocolate        Kid-Friendly: Peasy Guacamole

hocolate is one of the most exciting foods being researched right now, since this delicacy is not only delicious, it also offers many health benefits. February is heart month and also the month we celebrate Valentine's Day, so what better time to give you the green light to enjoy a food you love without guilt? Below, I've compiled some questions from customers with answers that should help shed some light on this dark and mysteriously healthy indulgence.

Is chocolate good for my heart?

It appears that cocoa and dark chocolate with a high cocoa content contain many heart-healthy antioxidants. Specifically, flavonoids may help prevent the oxidation of LDL (bad) cholesterol and raise HDL (good) cholesterol. There is also some evidence that flavonoids may prevent cancer.

Does it matter if I eat milk or dark chocolate?

Yes! The healthy substances in chocolate are found in the cocoa butter and cocoa solids, which when combined are called cocoa liquor (non-alcoholic). Milk chocolate is diluted with milk and sugar, so it contains little cocoa liquor, and therefore few health benefits. The darker the chocolate, the higher the cocoa content and the more antioxidants it contains. The quality of the chocolate you choose is also very important. Less expensive brands replace some of the pricey cocoa butter with milk fats and hydrogenated oils, which are unhealthy. High-quality chocolates are also the healthiest, with their main and sometimes only ingredients being cocoa butter, cocoa solids, and sugar. Try bittersweet 70% cocoa bars from Scharffen Berger, Green & Black's Organic, and Lindt. Dove dark chocolate promises make a great little treat, too. Unsweetened cocoa powder is one of the purest forms of chocolate you can eat. It's lower in fat and calories and one tablespoon contains three grams of fiber!

Doesn't chocolate contain a lot of saturated fat?

Although an ounce of dark chocolate contains about 135 calories, 8 grams of total fat, and 5 grams of saturated fat, the saturated fat is in the form of stearic acid which does not seem to raise blood cholesterol levels.

I hardly ever eat chocolate, should I make an effort to eat it daily now?

If chocolate is not already a mainstay in your diet, I wouldn't necessarily recommend increasing the amount you eat, since it will add significant calories. To get similar nutrients without many calories, try to have green tea and berries daily. If you drink alcohol, try to choose red wine. When you do eat chocolate, always opt for dark chocolate.

How much caffeine is in chocolate?

Not much. One ounce of dark chocolate has about 20 milligrams of caffeine, and a cup of hot cocoa has fewer than 20 milligrams. For comparison, a cup of coffee has about 115 milligrams and a cup of tea has 40 milligrams of caffeine.

I think I'm addicted to chocolate-is that possible?

Contrary to popular belief, chocolate is not addictive. However, it offers a flavor and mouth feel that are so unique and decadent that it's hard to stop after eating just one. Additionally, our brains produce endorphins that make us feel good when we eat it.

Go ahead and indulge in the chocolate you love this Valentine's Day, but remember to keep your serving to an ounce and savor every bite!