On a cold winter night nothing is more enticing than the thought of curling up on the couch with a piping cup of hot chocolate and crunchy biscotti. But the reality is, this seemingly inoffensive treat can sabotage a full days worth of healthy eating. Would you believe that this one ounce serving of biscotti contains 250 calories! Besides, who eats just one? Continued over the course of a year, this could result in an extra 20 pounds of weight gain.

Besides the frustration of not fitting into your jeans, there are also serious health risks associated with weight gain such as coronary heart disease, Type 2 diabetes, and hypertension. Studies have shown that weight gain of as little as two pounds a year can increase your chances of those health risks by 5 percent.

Now the news isn't all bad, and anyone who has ever been on a diet knows that cutting out occasional treats entirely leads to a diet disaster.

Pair my Chocolate-Pistachio Biscotti recipe with a sugar-free or diet hot cocoa for a treat that is sure to satisfy your sweet tooth without jeopardizing your waistline.

Have you ever gone on a diet and felt like you were going through withdrawal from lack of chocolate and sweets? A new study by Boston University has found that you're not too far off base, reports ScienceNOW.

In fact, there are a few parallels between yo-yo dieters and drug addicts, says co-author of the study and Boston University neuroscientist Pietro Cottone. It's not just the good feeling you get when you eat, say, chocolate cake, that makes you go back for more. The study found that dieters also seek out those foods to avoid the negative feelings they experience when they don't have those foods, similar to an addict trying to avoid withdrawal, he explains.

Researchers in the study gave rats cycles of normal and then chocolate-flavored rat chow, and saw some surprising results. Rats in the control group (all regular food) ate about the same amount every day, while rats who occasionally got chocolate food began to eat far more when they got the chocolate-flavored food, but less when presented with regular food. Additionally, according to ScienceNOW, the chocolate-fed rats exhibited signs of anxiety when the chocolate-flavored food was taken away. (Um, how many of us can relate to that?)

Photo: Michelle May, M.D.

The trademarks of yo-yo dieting -- overeating, followed by deprivation in guilty repentance -- may seem like something a doctor would have the self-control and training to be above, but Michelle May, M.D., former yo-yo dieter and author of the new book "Eat What You Love, Love What You Eat," explains that "health care professionals are people too," and that the restrictions of diets -- not the dieters -- are to blame for failed weight-loss plans.

The reason? In her book, she explains that the very basics of dieting -- the counting, planning and constant need to think and plan your eating based off of someone else's rules (often "before you're even out of bed!") is tiring. So much so, that any good aspect of the diet is essentially canceled out by the end result: "This constant effort and vigilance may wear you out and cause you to return to overeating to escape." Once Dr. May ditched diets, and adopted long-term successful strategies she describes below, the weight came off.

That's Fit: What do you think was most effective in helping you achieve a healthy weight?

Dr. Michelle May: I had to pay attention not just to what and how much I was eating, but why I was eating in the first place. I didn't have any deep, dark emotional issues, but I had certainly learned to comfort and entertain myself with food. Even when I was on a diet and following the rules about what to eat, I was still eating when I was bored, stressed or tired. When I felt too deprived of the foods I loved, I'd go off my diet. Nothing had fundamentally changed about my relationship with food so I just went back to overeating my favorites. This is what I called my eat-repent-repeat cycle.

I've since worked with thousands of people who are doing exactly the same thing, and the reason is that with yo-yo [dieting you don't] have any middle ground -- you are either on your diet or off. I kicked yo-yo dieting by changing the paradigm completely from a yo-yo to a pendulum. There is still the possibility of extremes but as you give overeating and dieting less of your energy, the pendulum settles into a smaller arc in the middle where you have the flexibility and the mindfulness to nourish your mind, body, heart and soul.

Chocoholics rejoice! Today is National Chocolate Day. But before you stick a fork in that piece of chocolate cake, there are a few nutritional facts about chocolate you should know.

Several years ago, new research claimed chocolate was full of healthy antioxidants and could actually be good for you. All of this hype sent some straight to the nearest bakery. Not a good idea. While it's true that chocolate is made from pure cacao beans, which contain powerful antioxidants, once it is manufactured, many of these beneficial ingredients are processed out. Some chocolatiers advertise that their bars have antioxidants added back in, but they can also add mega doses of sugar and fat.

Don't despair though. If you choose your chocolate wisely, you can avoid the unhealthiest selections and may even help your heart and waistline while satisfying your sweet tooth. Start by looking at the label. Chocolate is usually labeled with the percentage of cacao it contains. This indicates the intensity of chocolate in the bar. For example, 30 percent is milk chocolate, 35 percent is dark milk chocolate, 50 percent is semisweet and anything above 70 percent is bittersweet.

Overwhelmed by all of the "Follow Friday" recommendations on Twitter? Each week AOL Health's Twitter alias Healthpop and That's_Fit search the Twittersphere for the greatest diet and fitness Twitterers, and each week, we'll highlight the best-of their best tweets (no Twits here).

---

Photo: Gabrielle Brick/WE tv 2009

Gabrielle Brick is a vegan raw foodist featured in Extreme Diets episode of "The Secret Lives of Women" on WE TV. She touts the superfood properties in raw chocolate and suggests this recipe for a delicious, raw dessert.

La Creme du Chocolate Superfoods

Meat of 2 Young Coconuts
Water of 1 Young Coconut (place the water of 2nd coconut to the side)
1/4 Cup Raw Cacao Powder
4 Tablespoons Raw Yacon Powder
4 Tablespoons Raw Lacuma Powder
4 Tablespoons Irish Moss
1 Tablespoon Raw Vanilla Bean Powder
1 Teaspoon Cinnamon
Pinch Sea Salt
Stevia Liquid Extract to taste
Organic Quartered Strawberries
Organic Mint Leaves

How to Prepare:

Place coconut meat and first portion of coconut water in Vita-Mix. Add the rest of the ingredients and with plunger begin to blend. Slowly add water of second coconut to bring to creamy consistency, blend until smooth with texture of a creme.

Serve in favorite glass and garnish with strawberries & mint leaves. Let chill in fridge for 20 to 30 minutes and enjoy!

Additional options for PARFAIT:

Separately blend meat of two young coconuts adding coconut water slowly, getting a smooth creamy texture. Add ground vanilla bean powder.

1st Layer Le Chocolate Creme du Superfoods
2nd Layer Vanilla Coconut Creme
3rd Layer quartered organic strawberries
Begin again with Le Creme du Chocolate until glass is filled to the brim! Garnish, chill and enjoy!!!

Scottish chocolate lovers could soon be paying more for their favorite sweet treats. A local medical committee is expected to hear opinions this week on whether or not they should ask the government to tax products containing chocolate. Customers looking for that sweet, sweet endorphin rush would pay 10-20 percent more for their favorite candy bars or boxed chocolates.

The reason chocolate's in the hot seat, of course, is because people eat too much of it. Dr. David Walker, general practitioner and general buzz killer, says that people can eat their daily calorie quota in chocolate ... on top of their regular meals. "One of the major causes of that has got to be chocolate. The quantities of chocolate being consumed now come into the same realm as alcohol, and all that has been said about the damage that is causing," says Dr. Walker.

Source

When I think of Julia Louis Dreyfus, lots of things come to mind. Aside from having a winning smile, she's funny and quirky on her current show, "The New Adventures of Old Christine," and man, does she ever have some great hair. And who can forget her "Seinfeld" character Elaine's ridiculous dancing skills (if you can call them that)?

However, it turns out that, at 48 years old (yes, really, 48), Julia can include wicked sexy and in shape to her list of attributes. She's on the April cover of "Shape" magazine, and girlfriend is stunning in a bikini top and cardigan. (By the way, does anyone ever actually wear a cardigan over a bikini top? Because, I never see it in real life, but I'm kind of digging it.)

What's even better is that she's truly earned that body. She hasn't been nipped or tucked, and she doesn't have plans to go under the knife any time soon, saying, "Of course if things start to fall, I may have to do something to pull it all up. But seriously, the whole idea scares me. My mom never had it done and she looks fantastic. Hopefully I'll follow in her footsteps." Plus, her husband is totally against the idea, which always makes a bit of difference.

Source

Do cravings hit hard after a marathon workout session at the gym? For me, it varies -- sometimes I want to have some lean protein after a sweat session and sometimes I want to eat my body weight in chocolate (but don't worry -- I don't. Well, usually ... ). But as it turns out, there's actually a rhyme and reason to post-exercise cravings.

According to recent studies, the type of workout you do has a tendency to lead to a certain craving. So,

• If you go for a run, you're most likely to crave fruit afterwards.
• If you go for a swim, you're likely to crave high fat or sugary foods, like chocolate.
  
• If you lift weights, you're likely to crave cheeseburgers, pizza or peanut butter sandwiches.
  
• If you go for a gentle walk, it doesn't affect your appetite at all.
  

Of course, it all comes down to evolution -- if you go for a swim in cold water, for instance, your body is prompted to pack on a protective layer of fat. Still, that doesn't mean you should load up on these things -- just be aware and make sure to diet-proof your pantry before your next workout.

Source

When Jillian Michael's said in our recent interview with her that she hates the idea of a cheat day, I cheered. Instead, she said, have a little of what you love every day. What I hate about diet food marketing is that a) it's always pitched to women, and b) it always makes us feel like indulging in a little treat is misbehavior.

Let's get something straight: Eating a piece of chocolate is not what gets most people in trouble. Eating the entire box of chocolate is.

Take, for instance, the new Fling candy bar. Marketed again, only to women, its tagline is "Forever Is Overrated." I suspect this is a nod to that old female-centric saying, "A moment on the lips, forever on the hips." Another slogan, "Naughty, But Not That Naughty," sends that message that treating ourselves is bad. They even say, "Your Boyfriend Doesn't Have to Know." Eating food only in private? Now that's a red flag.

Look, if you want to eat low-cal chocolate, then I'm not going to be the one to stop you. But if the real thing is the only thing that does it for you, go ahead and eat it. In public. In front of your boyfriend. Without guilt.

Then get yourself to the gym to work it off. Fitness, like life, is all about balance.

Source

Valentine's Day is tomorrow -- does your sweetie usually give you chocolate? If you love it, there's no need to cut it out of your life. Heck, even Jillian Michaels believes in allowing yourself a small number of treat calories each day.

Huffington Post shares the following tips for enjoying chocolate without guilt:

• Get the best chocolate you can. If you're going to have a treat, it might as well be one that you love, love, love.
• Use environmental control. The Huffington Post writer has an affinity for See's chocolate -- and a shop is within walking distance of her house. Instead of buying a large amount, she walks there once in a while and buys just a few. While we may not all be blessed (or cursed, depending on how you look at it) with a See's in the neighborhood, any store within walking distance can be a great way to get some exercise before getting your chocolate fix.
• Eat the best part first. Okay, I have to admit that this "tip" made me laugh out loud. But, if it works for the Huffington Post writer, it might work for you, too. She nibbles the chocolate off the outside -- still getting the flavor of the center, but avoiding the calories.(I'm sorry. It still makes me laugh. Just eat the whole piece for goodness sake!)
• Know the calories. If you know the calories in your piece(s) of chocolate, you can easily fit them into your daily calorie allowance.
  

Source

Hurry, Quick. Get yourself some acai berries. I hear they taste just like a combination of red wine and chocolate (Family Circle, February 2009 tells me so). They also happen to be chock full of disease-fighting antioxidants so apparently, you just can't go wrong with this superfood.

Not familiar with anything acai? Give this superfruit smoothie a try.

In a blender, combine one and one-fourths cups plain soy milk, one cup acai juice (available in natural food stores), one-fourth cup orange juice, one large mango (peeled and cut into chunks) and one cup frozen blueberries. Blend well. And drink. Detect any red wine and chocolate in there?

Source

That's Fit Club is our feature devoted to you, the reader! We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other! That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind.

Besides showing you off, we want to reward you for all of your hard work! Everlast and Everlast Woman are giving gorgeous workout T-shirts to each featured member! To join, please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Courtney Clasen

Age: 32

Occupation: Homemaker, Domestic Engineer, In-House Chef, Maid, Taxi, Motivator, Sheriff, Dog Walker, Cat Feeder, Snake Tamer, Playmate and Diva

How often do you exercise? About six days a week.

What type of exercise do you do? I am proud to say that for the first time in my life I can call myself a runner. I also do resistance exercises.

What gets you to work out, even when you're feeling lazy? My bad mood! I know exercise will snap me out of it and give me that hyper "I love everyone" feeling.

Source

So, you don't want to actually eat that Reese's Peanut Butter Cup. Well, you do want to eat it, you just know you should not eat it. So, is smelling it enough to quench your appetite? Like, smelling it all day long, I mean.

There are some heavenly perfume scents on the market, and you might consider spraying up with your favorite food aromas. Straight from the company Demeter Fragrances, calorie-free sweets and other treats might be just what you need to stave off your sinful desires. Or maybe they'll send you straight to the supermarket, where you'll stuff your face full of goodies. You make the call.

Check out the menu on this website for all sorts of delectable body options, like birthday cake, apple pie, cotton candy, even some egg nog and gingerbread in honor of the holidays past. Now, I'm all for candles that smell like food (vanilla cupcake, umm, umm good), but I think I'm not so keen on the sticking such smells on my skin. And you?

Source

A lifetime of insomnia issues has made me compulsively careful about my habits. In the interest of getting a good night's sleep, I try to exercise daily, resolve stressful issues before bedtime and keep my bedroom free of distractions. Oh, and I never, ever have caffeine after 3 pm. A diet coke, a cup of tea -- if it's got even a trace of caffeine in it, it's not going into my mouth at night.

Sadly, I might have to cut out chocolate before bed too. According to The New York Times, a bar of dark chocolate can have the same amount of caffeine as a cup of instant tea -- about 30 milligrams. That's not all -- dark chocolate also has theobromine, a known stimulant that has been linked to sleeplessness.

The silver lining? This is only true of dark chocolate. White chocolate, on the other hand, has no caffeine or theobromine, but it does have a lot of sugar.

(via Fitsugar)

Source