Guilt-free Valentine’s Day Indulgences

Many are 1 ½ months into their New Year’s resolutions of healthful eating, regular exercise and stress management and along comes Cupid to strike with his sweet indulgences. The aisles of the local grocery stores are gleaming red and the smell of sugar and chocolate could lure even the most health-conscious individual. Good news is that Valentine’s Day does not have to break your pact to yourself and you and your partner can continue on your journey towards a healthier lifestyle.

Try the following tips for a guilt-free Valentine’s:

Get or Give a Massage. Massage affects the hormonal (endocrine) system, autonomic nervous system, which controls both your heart and breathing rate and the cardiovascular system.  The variety of massage strokes, including kneading, chopping and beating can stimulate messages of relaxation and also help to dilate, or widen, blood vessels, which lead to decreases in blood pressure, heart rate and respiration rate.  These changes can promote a sense of relaxation.

Give your Heart a Work-out. Celebrate your love this year by doing a 5K or dancing the night away! Aerobic activities, such as walking, stair-climbing, swimming, jogging, dancing, and cycling increase the heart rate and pumping capacity of the heart. The American Heart Association recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise every week. This can be achieved almost any way that is feasible for you; however it is best to try and move at least 30 minutes most days of the week.

Write a Love Note. Profess your love for your partner, family, or self on February 14^th. The physiology of love is relatively unproven, but many studies demonstrate its association with “positive psychology,” or feelings of joy and happiness. This mind-body connection can help to decrease stress, which we know is heart healthy.

Enjoy a Delicious and Nutritious Meal.We know there are certain nutrients that can help to improve the health of the heart. Enjoy a fresh salmon filet with a side of barley pilaf and sautéed spinach on this special night with dark chocolate truffles and red grapes for dessert.

• Fish: Omega 3 fatty acids, DHA and EPA, have been shown to lower LDL (bad) cholesterol, triglycerides, and inflammation in the body.
• Dark green vegetables: B vitamins, such as vitamins B12 and B6, Folate and Niacin work together to lower LDL cholesterol and homocysteine levels.
• Whole Grains: High fiber carbohydrates, such as oats, barley, or brown rice, have been shown to decrease risks of coronary heart disease and lower LDL cholesterol due its soluble fiber.
• Red Grapes: Reservatrol, a flavanoid, may help to lower LDL cholesterol and preventing damage to blood vessels.
• Dark Chocolate: Cocoa beans are high is flavanoids, which are antioxidants that can help prevent plaque “build up” in the arteries from LDL cholesterol. It is important to not over indulge, as chocolate can also be high in saturated fat. It is recommended to enjoy one ounce of dark chocolate a few times per week.

Dark Chocolate Truffles

• 1 C Almond or Cashew butter
• 1 C Dark cocoa/carob powder
• ¼ C Maple Syrup
• ¼ tsp Kosher salt

1. Place all ingredients in a food processor and puree.
2. Using a rubber spatula, scoop puree into a 9×9 glass tray. Smooth out mixture with spatula.
3. Use a melon-baller to scoop and portion out truffles.
4. Place truffles on baking sheet lined with parchment paper.
5. Place in freezer until ready for service, or store in an air-tight container in the freezer for up to one month.

*Optional Garnish: Roll balls in crushed walnuts, dried coconut or cocoa powder.

Written by: Cassie Vanderwall, MS RD LDN CPT