Dieting makes most of us think of giving up the treats we love. Does going cold turkey actually sabotage weight loss plans?
Ferguson: Yes! It's no secret that if you eliminate certain foods or food groups that you can lose weight. Unfortunately, once you lose a few pounds or lose the weight that you want, you are more likely to go back to eating those foods you’ve been restricted from. Deprivation is not fun in the short- or long-term. The good news is that you don’t have to give up the treats you love, but instead, learn how to eat them in a way that helps you reduce your waistline and keep from adding inches to it.
Wine and chocolate are guilty pleasures, but what benefits do they actually have for health and nutrition?
Ferguson: Both wine and chocolate have antioxidant benefits. With wine, specifically red, you get the health benefits of lowering the risk of heart attacks in middle age by 30% to 50%. There are studies that demonstrate how red wine can raise HDL cholesterol (healthy) and prevent LDL cholesterol (unhealthy). And I haven't even mentioned the superstar antioxidants flavonoid phenolics which includes resveratrol.
Then, with chocolate, you get many of the health benefits that make dark vegetables popular. For one, the flavonoids in chocolate act as an antioxidant in the same way as what's in wine can lower risk of heart disease and protect the body from aging. And by the way, dark chocolate (over 30% cocoa content) has nearly 8 times the number found in strawberries, for instance. You can't go wrong with a little wine and chocolate in your life!
Does the type of chocolate you indulge in make a difference?
Ferguson: Yes. I recommend people choose chocolate that has more fat than sugar when possible. Otherwise, look for chocolate that is 60% cocoa content and as low as 40% when it’s organic. Seriously, the darker the chocolate the sweeter the experience when it comes to our metabolism and its health benefits.
What benefits are there in choosing a wine that is organic, biodynamic or sustainably grown?
Ferguson: The benefits of purchasing an organic, biodynamic or sustainable wine are that you are getting something closer to nature. Biodynamic wines are a favorite of mine because it’s more of a philosophy, meaning there is a ton of love and nurturing that accompanies the process of how the wine goes from the root to bottle. I believe they are better wines. I enjoy the smoothness that is typical of a sustainable wine. Then again, the taste and enjoyment lies with the person sipping the wine.
What about those who can't stop with just a small portion of their favorite foods? If chocolate is a food trigger for the person, should they avoid it?
Ferguson: I wouldn’t avoid it. What I recommend is to go with a higher percentage of cocoa content in the chocolate. Have you ever bitten into an 80% to 99% cocoa content dark chocolate? Trust me, you won’t be scavenging the whole bar in little time. Like a good wine, a good chocolate is slowly enjoyed.
Balancing Calories
Ultimately, weight loss depends on burning off more calories than you consume, over an extended period of time. A combination of exercise and eating fewer calories gives the best results.Walking Calorie Calculator: Find out how many calories you burn by walking.
Calorie Count: Use this free site to track the calories you eat and get recommendations on healthier choices.
Walk of Life 10-Week Program: Use walking as part of a 10-week program to eat healthier, exercise more and lose fat.
Robert Ferguson. M.S., C.N. is a lecturer, certified nutritionist, and fitness specialist. He is the author of "Fat That Doesn't Come Back" and "Diet Free Life." He has coached pro athletes (including two-time world champion boxer Fernando Vargas) on nutrition, conditioning and weight loss.
Sources
Avellone G, Di Garbo V, Campisi D, De Simone R, Raneli G, Scaglione R, Licata G. "Effects of moderate Sicilian red wine consumption on inflammatory biomarkers of atherosclerosis." Eur J Clin Nutr. 2006 Jan;60(1):41-7.
Jamie L. Barger, et al. A Low Dose of Dietary Resveratrol Partially Mimics Caloric Restriction and Retards Aging Parameters in Mice. PLoS ONE. 2008; 3(6): e2264.
Streppel MT, Ocké MC, Boshuizen HC, Kok FJ, Kromhout D. "Long-term wine consumption is related to cardiovascular mortality and life expectancy independently of moderate alcohol intake: the Zutphen Study." J Epidemiol Community Health. 2009 Jul;63(7):534-40. Epub 2009 Apr 30.
