YUM!  Who knew it can actually be HEALTHY?!?!
Dark Chocolate:

• Contains flavanoids, which are a type of antioxidant that is found in red wine, tea, some fruits and veggies (all of my favorite things!!)
• It decreases LDL (bad) cholesterol, increases blood flow
• It increases serotonin and endorphins - all the things that make you HAPPY!
• It contains calcium, magnesium and potassium

NOT ALL DARK CHOCOLATE IS CREATED EQUAL!  So here's what to buy:

• It should be greater than 60% cacao to reap the health benefits
• Should not contain palm or coconut oil, and instead be made from cocoa butter
• The darker the better!  
• Best to buy organic/fair trade

A LITTLE GOES A LONG WAY!  1 ounce per day (1 inch sq) is all you really need (I know,  I can go for more than that sometimes too!!)  So, don't worry about falling off the wagon one day.  Just get right back on the next!

Ciao!
~Mary

The effects and benefits of this vitamin are magical, yet 75% of adults are Vitamin D deficient, which can cause major health issues, that you wouldn't even associate with Vit D deficiency.

Winter is upon us and colds and maybe the flu are inevitable if you are lacking Vit D.

Vit D supports a healthy immune system and is naturally in your body from sun exposure... That's why people tend to get less sick in the Summer time!  

• It helps better absorb CALCIUM.  That's why you now see many supplements, milk, OJ fortified with Calcium AND Vitamin D.  Calcium ALONE can actually make your bones MORE fragile, so it's important it is accompanied by Vitamin D.
• It can reduce the risk of diabetes
• It can help with depression and/or avoiding the winter "blues" as Vitamin D boosts your mood!

It's hard to get all of the Vit D you need simply through diet, so supplementation is recommended.  I AM NOT A DOCTOR, so please consult your doctor when it comes to supplementing Vitamin D.  Too much Vit D can be toxic.

Me personally, I take a supplement of 1000 IU every other day because my multivitamin contains Vit D already.  

Stay healthy and happy!!

~Mary

People who exercise regularly are more likely to be happier than those who don't.  For mental health benefits, aim for just 2 to 3 hours a week.  Even I have a hard time with this, but hey, every little bit helps!!

That's just 20-30 minutes a day, during the busy work week.  Use your time wisely - your lunch break, park far away from the store your about to go in to, or far from your office.  Just walk!  Stretch those legs and get your blood flowing.  You'll feel better and it's proven that you will be way more productive!!

Being active outdoors increases your sense of well being and reduces stress.  Benefits kick in within 5 minutes!  Also a plus, if it's a sunny day, you will reap the benefits of natural vitamin D - essential for immune and bone health.  That will be another post :)  

So... just move!