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It seems only fitting that chocolate is the focus of my article this month. According to Nielsen, Americans consume approximately 3 billion pounds of the sweet stuff annually and purchase 58 million pounds of it in the days leading up to Valentine's Day. Most of us love chocolate and many of us crave it, making the sensationalized media headlines that proclaim chocolate's potential health benefits irresistible. Finally a healthy habit we can embrace. Chocolate seemingly can ward off heart disease, stroke and even cognitive decline - chronic ailments of great concern to all of us. But does research support these claims and if so, how much and what kind of chocolate is best? While the news isn't all bad, you need to choose your source of cocoa carefully. And, if you're eating chocolate for its health benefits, well, you may want to reconsider.
Fondly,
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antioxidants, found in cocoa solids, the non-fat part of the cocoa bean. 
any health benefits, although to date participants in most studies that had positive health outcomes, consumed on average twice this amount. To put this in perspective, a Hershey's classic 1.5oz chocolate bar contains just 25mg and, I might add, 230 calories. Ouch! Needless to say, getting the minimum 200mg of flavanols a day from your favorite chocolate treat will, no doubt, wreak havoc on your waistline unless you choose wisely. To see just how many calories it will cost you, consider this. 
dependent on the method used to process the beans, dark chocolate and cocoa powders included. If a package says "processed with alkali or Dutch or European processed" most of the flavanols have been stripped out. Put it back and choose a brand that states non-alkalinized or naturally processed! If you can't find this information on the package, check FAQ on the company's website.
and guilt-free. But thereafter, if you want to take advantage of cocoa's health benefits, it's best to get your flavanols from unsweetened cocoa powder that has been naturally processed. CocoVia, sold in individual packets that each contains 375mg of heart healthy flavanols, can be purchased on amazon.com, 
Simply mix 1 -2 teaspoons of unsweetened cocoa powder with a ½ cup of frozen blueberries that has been thawed in the microwave for 30 seconds. Pour this over your steel cut oats or plain, Greek yogurt and top off with pumpkin, sunflower or flaxseeds and/or nuts of choice.
loaded with Vit. E, folic acid and plant-based omega 3s, nutrients that are known to keep our minds sharp and our risk for mental disorders like depression and dementia at bay. And if that's not enough to convince you to throw a handful on your salad each night, walnuts also can help lower your bad cholesterol (LDL). Just 7 whole walnuts a day (roughly 1.5oz) is all you need to improve mental function and positively affect cholesterol making them a no-brainer when needing a snack. My favorite ways to enjoy these tree nuts is right out of the bag or on top of my oatmeal but also try them sprinkled over your sautéed greens or toasted and mixed with goat cheese and pomegranate seeds in your salad. 