We would like to introduce the newest spring member of nicobella organics—the lime basil truffle. Although lime and basil may sound like an unusually pairing with chocolate, these two clean and fresh ingredients help create the most uniquely different truffle. After all, lime and basil are two ingredients that are most known for enhancing the flavors of others; insert chocolate and voila! The zesty, fresh and uplifting flavor is a timely tribute to the spring season. Not only do we choose our ingredients based on taste, we pay close attention to their nutritional profile-lime and basil pass the test.

Basil

Like many other herbs and spices, basil is a highly nutrient dense food. Such a claim means that every calorie-worth of basil is jam-packed with nutrients. Basil is known to have unique anti-bacterial properties and anti-inflammatory effects. It also contains vitamin A, vitamin C, magnesium and potassium. And its minty flavor is just as robust as it nutrients. Did you know: There are over 60 different varieties of basil in the world?[i]

Lime

Like all citrus fruits, limes are a great source of vitamin C, an antioxidant that helps support a healthy immune system. A lesser-known benefit of citrus fruits are their unique set of phytonutrients. Phytonutrients are naturally occurring nutrients found in plant foods that promote healthy cells and help fight disease. Preliminary studies have found that the major phytochemicals found in limes (known as liminods) may have cancer-fighting properties.[ii] Did you know: In the 1900s, it was common for passengers and crewmembers out at sea for long periods of time to die from a disease called scurvy. Eventually it was discovered that keeping a large supply of citrus fruits on board cured the disease, which was caused by a vitamin C deficiency in the diet.

And as an extra bonus, our lime basil truffle is 100% gluten free and nut free! As will all nicobella products it is also soy free and dairy free. (But with all of the taste of traditional truffles.)

Ingredients: organic and Fair Trade chocolate (cocoa beans, cane sugar, cocoa butter, vanilla), coconut milk, coconut nectar, lime puree, basil, sunflower oil, coconut oil

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[i] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=85

[ii] http://ucce.ucdavis.edu/files/datastore/234-200.pdf

 

Weight Training: A MUST For Your Workout Routine

Running and other traditional forms of “cardio” are good for burning calories and play an important role in heart health; however, we are selling ourselves short if we leave weight training out of the routine. Adding in two or three days of lifting weights has been proven to help us look better, feel better and do better in all areas of life.

Look Better

Running and other cardiovascular type exercises are very efficient at burning calories during the workout, but not much happens after that. Exercise causes the body to go into a state of elevated post-exercise oxygen consumption or EPOC. EPOC has to do with the amount of oxygen that the body uses to help it return to a normal resting state after exercise. The longer it takes to return to “normal,” the more calories our body has to burn. Science shows that weight training causes greater EPOC when compared to running.[i]

So what I am really saying…While running may burn more initial calories, weight training will cause your body to continuously burn more calories throughout the day.

Feel Better

The greatest benefit of weight training is an increase in lean muscle mass. His translates to that tight toned look that many of us are seeking. Body weight is comprised of two components¾fat mass and fat free mass. Fat free mass is made up of bone, organs, blood and muscles weight, where as fat mass is strictly our adipose tissue. Ideal weight loss is weight loss of fat mass, while maintaining lean muscle mass, which is best accomplished through weight training.

While one pound of fat weighs the same as one pound of muscle, one pound of muscle is much more compact and takes up much less space on the body. Which one would you like on your thighs? Another benefit of lean muscle is that it acts as a “glucose sink,” helping to remove and store any excess sugars that are floating around in the blood. Not only is this important for maintaining a healthy metabolic system, it is even more beneficial for individuals with or at risk of developing diabetes.[ii]

In other words… Your jeans will fit better, and your metabolism will work better by working to increase lean muscle.

Do Better

Want to be a better runner? Run more. Want to be a better yogi? Do more yoga. However, no matter your current domain of fitness or your current competitive arena, adding in bouts of weight training can improve your performance across the board.  This concept is called “cross-training.”  When we continuously engaging in the same type of exercise or sport, we get really efficient at using those specific muscles. This can lead to muscular imbalances by overworking certain muscle groups and underworking others. Using lifting weights as a mode of cross-training can really benefits the body by treating it as one connected unit.

Most importantly, building muscular strength through weight lifting can increase the ease of daily living. For example, the ease of carrying groceries up a flight of stairs, picking up a two year-old or even bracing ourselves to avoid a fall all can improve with muscular strength.

Basically… Lifting weights a mode of cross-training will help increase performance in other areas of exercise. Improving strength will increase the ease of functional activities we come across on a daily basis.

1. Reduce, reuse and recycle. This not only helps the earth but it feels very empowering. Buy only what you need, support local growers, carry a cloth bag for purchases, and reuse old bottles and bags.

2. Give away old clothes, toys, electronics and other barely-used items. This environmental cleanse is good for the planet, you and your recipients.

3. Wash laundry in cold water and line dry clothes that do not have to go into the dryer. If you want your clothes soft and fluffy place them in the dryer on the fluff setting for 10 minutes after they are dry.

4. Bike or walk in place of driving. Burn calories while saving the earth-can’t beat it!

5. Purchase products from green companies. Here is a great list of the Top 10 Green Companies.

6. Plant a tree to help reduce greenhouse emissions and pollution.

7. Cook vegetable-based meals at least once a day or one full day per week using local produce. Plants require much less resources to grow than producing meat and dairy. Choose organic when you can. Here is a list of the Dirty Dozen that should always be organic whenever you purchase them.

8. Compost your food and biodegradable packaging. This is a great way to let food scraps and packaging decompose naturally. Here is a quick video on composting.

9. Opt for silence one day out of the week-no television, no ipod, no computer, no distraction! Great for the planet as well as your mind, body and soul (a nicobella favorite).

10. Instead of going to the gym (drive car, workout on treadmill, watch tv, listen to radio=lots of energy) get some exercise outside. Walking, running, biking, hiking and swimming are as good for your physique as the gym, and may be even better for your mind as you breathe in the fresh air and smell the spring flowers.

At nicobella, it is our pure and simple list of ingredients that separate us from the average chocolates. When deciding to treat ourselves to something special, why not make it the best quality? Be choosy. Pick a chocolate packed with a nutrient punch-no hidden and unhealthy additives.

Clever food marketers have mastered the art of using heart shaped labels and green check marks to mislead us into thinking that almost everything is a healthy choice. Just like we chuckle at infomercials that claim that the “Shake Weight” will make us look like fitness models, we need to develop the same skepticism to marketing ploys in the super market.

Keep in mind that order matters. Ingredients are listed in order of abundance. For example, if sugar is the first or second ingredient listed on your cereal box, maybe it is time to start exploring other options. And remember, sugar can have multiple names. Anything that ends in -ose (dextrose, maltose, fructose) and then the obvious corn syrup are forms of sugar. Here is a more complete list of sugars.

The ingredients in nicobella chocolates were chosen to make our truffles high in antioxidant ingredients such as walnuts, blueberries and green tea. Swapping out butter, cream and sugar in exchange for coconut oil, oat milk and a touch of agave nectar or brown rice syrup make our truffles half the calories and contain half the sugar compared to traditional truffles.

Become an ingredient list detective to know exactly what you are feeding your body. Your best line of defense is to flip the food product over and get familiar with the list of ingredients that is printed below the Nutritional Facts label.

An easy way to rid your food cabinets of those hidden unhealthy snacks is to be pro-active. Compare and contrast different brands. The following tips may help:

• •Pick the brand that contains the least amount of ingredients.
• •Pick the brand that contains the most recognizable ingredients.
• •Ask yourself, “Would my grandmother use this ingredient if she was cooking?”
• •The best food choices are the ones that come without labels and are the least processed (fresh fruits, plain oats, nuts, vegetables, beans…)

Here's to a happy, healthy you!

↑Avoid! Sugar, corn syrup + molasses within first four ingredients!

♥nicobella walnut truffle ingredients: organic walnuts, organic and fair trade dark chocolate (cocoa beans+, cane sugar+, cocoa butter+, vanilla), organic cocoa butter+, organic brown rice syrup, organic flaxseeds , salt †Fair Trade

Written by Katie Occhipinti, Nutrition Communications Student, Tufts University

Here at nicobella, we are firm believers in both the ethical and nutritional benefits of the vegan lifestyle. We have tried our best to create chocolates that are deliciously healthy and in-line with our vegan values.

While a “vegan” label is not always synonymous with healthy, we all can benefit from including more plant-based foods into our diet. We realize that one specific way of eating is not suitable for everyone. Eating needs to be tailored to the individual. The key is finding what works for you. However, implementing more plant-based meals can only benefit your body, mind and spirit.

By definition a vegetarian is someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. Vegans go a step further by avoiding eggs and dairy. While some foods are obviously animal-origin others are not so obvious. Vegans avoid pasta made with eggs, chocolate made with cream, and many processed foods made with animal-based ingredients. Processed foods that are “omega enriched” for example are likely to contain fish oil. Gummy candies most likely contain gelatin, a product made from animal connective tissue. Also, on the non-vegan list is honey since it’s made from bees.

According to the American Dietetic Association, as of 2000, approximately 2.5% of the US adult population (4.8 million people) consistently followed a vegetarian diet and slightly less than 1% of those polled were vegans. However, thanks to passionate vegan celebrities, the diet has recently received a lot of positive press and there is more awareness among non-vegans. President Bill Clinton adopted the diet after undergoing emergency heart surgery. Ellen DeGeneres and Oprah have shown their support for the vegan lifestyle. Even Mike Tyson happily follows a vegan diet!

Although we would like to think that we would rely on science alone to tell us the healthiest way to eat, it all can be very confusing. One thing that we do know for sure is that currently the American population is not consuming enough plant-based foods on a daily basis. The foods that a majority of Americans are lacking are fresh fruits, vegetables and whole grains, which are all big components of the vegan diet (fruit juice, French fries and pizza sauce don’t count!).

Over and over science has shown that vegans may be healthier than those who consume more meat. On average, vegans tend to be thinner than their omnivorous counterparts. Vegan diets have also been shown to lower serum cholesterol, lower blood pressure and ward off cancer.[i] The health benefits are due to the diets’ plant-based nature and reliance on plant-based protein foods such as nuts, seeds and legumes.

So, before you rule out a “vegan” food because you’re technically non-vegan, think again! Chances are your body will love the healthy boost.

And check out this cool (and huge!) list of veg-friendly celebrities!

Written by Katie Occhipinti, Nutrition Student, Tufts University School of Nutrition

1. kale rich in: fiber, iron, calcium, vitamins K, A and C and powerful antioxidants good for: inflammation, cancer prevention, immunity, healthy skin, hair and nails
2. blueberries rich in: water, fiber, vitamins C, E, B-complex and anthocyanin good for: inflammation, cancer prevention, memory, immunity, heart health and vision
3. walnuts rich in: protein, fiber and heart-healthy omega-3 fatty acids good for: heart health, weight management, diabetes prevention, memory, healthy skin, hair and nails
4. green tea rich in: water and catechins (flavonoids) good for: metabolism, circulation, cancer prevention, heart health, immunity, blood pressure and memory
5. dark chocolate rich in: flavonoids, theobromine, potassium and magnesium good for: cholesterol, blood pressure, memory, weight control, circulation and mood
6. avocado rich in: folate, fiber, monounsaturated fats, carotenoids and vitamin E good for: heart health, stroke prevention, vision and cancer prevention
7. broccoli rich in: vitamins C, A, K and fiber good for: heart health, blood pressure, cancer prevention, inflammation, bone health, and immunity
8. citrus rich in: flavonoids, vitamin C and fiber good for: cancer prevention, skin health, inflammation and heart disease
9. beans rich in: protein, fiber, iron, folate, magnesium, zinc and potassium good for: cholesterol, diabetes preventin, cancer prevention, constipation, weight loss, and immunity

Here is to a happy, healthy YOU!

Spices have been utilized in a myriad of ways for thousands of years. Cinnamon, turmeric, and cayenne pepper are a few of the most powerful spices around. The following highlights some of their health benefits:

Cinnamon

Antioxidant and antimicrobial properties: Cinnamon prevents oxidation (browning) of foods due to its antioxidant capability. In addition, studies have demonstrated that cinnamon inhibits bacterial and fungal growth. Interestingly, due to its antimicrobial effect, cinnamon was utilized in the embalming process in ancient Egypt.

Anticoagulant properties: One of the functions of platelets is to clump together during injury to stop bleeding. However, excessive clotting can trigger strokes and heart attacks. Cinnamaldehyde, an active ingredient in cinnamon, prevents blood platelets from aggregating. Thus, cinnamon exhibits anti-clotting properties.

Aids in diabetes and cardiovascular diseases: Research has shown that ¼ to ½ teaspoon of cinnamon daily can potentially decrease blood levels of sugar, bad cholesterol (LDL), triglycerides, and total cholesterol. Other studies have demonstrated that when cinnamon was added to a high carbohydrate meal it prevented blood sugar from spiking.

Great source of fiber: Two teaspoons of cinnamon contain 11% of your daily value of fiber. Fiber is important for gastrointestinal health.

Other benefits: Preliminary research has shown that cinnamon may improve brain function. Therefore, consume some cinnamon before an important meeting or presentation. In addition, during the cold and flu season, try some cinnamon to help warm your body as well as for potential alleviation of cold symptoms.

Turmeric

Anti-inflammatory properties: Turmeric’s pigment, curcumin, has been shown to have anti-inflammatory properties similar to anti-inflammatory drugs such as Motrin. This may help patients with inflammatory diseases such as rheumatoid arthritis.

Antioxidant properties: Many studies have demonstrated that curcumin can both prevent and slow down the progression of cancer due to its antioxidant ability amongst other factors. In conjunction with its antioxidant property, curcumin may aid the liver in detoxification.

May prevent Alzheimer’s disease: Research has illustrated that turmeric may prevent Alzheimer’s disease. In fact, this degenerative disease is not common in India where turmeric is widely used.

Great source of iron: Two teaspoons of turmeric contain 10% of the daily value of iron. Iron is key in preventing iron-deficiency anemia.

Cayenne Pepper

Pain relief properties: Capsaicin is a potent active ingredient in cayenne and is currently used as a topical pain relief medication. Studies have concluded that capsaicin aids in the pain relief of headaches and arthritis. In addition, during the cold and flu season, it may decrease congestion by draining the nasal passages.

Great source of vitamin A: One teaspoon of cayenne contains 15% of the daily value of vitamin A. Vitamin A is important for maintaining healthy skin and night vision.

Each delicious bite of Nicobella’s holiday spice truffle combines these three amazing spices with 70% dark chocolate. Try this tasty treat today while reaping several health benefits as well!

Written by Jennifer Glockner, RD

Very good source of manganese: Consuming ¼ cup of pumpkin seeds provide 74% of the recommended daily value of manganese.  Therefore, pumpkin seeds may be beneficial in bone formation.

Very good source of tryptophan: Consuming ¼ cup of pumpkin seeds provide 53% of the recommended daily value of tryptophan.  Tryptophan is a precursor of serotonin, which enhances mood.  Serotonin is a precursor of melatonin, which regulates our circadian rhythm (“internal clock”) and promotes sleep.

Good source of protein: According to the USDA, one ounce of pumpkin seeds has 8.5 grams of protein (a little higher than one cup of milk).

Good source of zinc: Consuming ¼ cup of pumpkin seeds provide 17% of the recommended daily value of zinc.  Thus, pumpkin seeds may be beneficial in reducing osteoporosis and bone fractures.

Good source of non-heme iron: Consuming ¼ cup of pumpkin seeds provide 16% of the recommended daily value of iron.  According to the USDA, one ounce of pumpkin seeds has more iron than 3 ounces of broiled lean sirloin.  Iron may be beneficial in preventing anemia. Just remember that plant sources of iron are non-heme compared to animal sources which are heme iron.

Source of antioxidants: Pumpkin seeds contain carotenoids, which are antioxidants.  Studies show that carotenoids potentially decrease the risk of or improve benign prostatic hypertrophy (enlarged prostate).

Source of phytosterols: Phytosterols are compounds that can potentially decrease cholesterol and LDL levels, which can improve heart health.  Phytosterols may also improve immunity and lower the risk of some cancers.

Have anti-inflammatory properties: Results from animal studies demonstrate that pumpkin seeds provide anti-inflammatory benefits similar to anti-inflammatory drugs.  This may be beneficial for people with arthritis and other inflammatory conditions.

Why wait until the fall season to eat some pumpkin seeds when you can enjoy Nicobella’s pumpkin chai truffles all year long!  The pumpkin seeds are ground into pumpkin butter and combined with 70% dark chocolate and chai tea for a delicious dessert or snack.

nicobella pumpkin truffle

Here are some of the benefits:

1. Ginger has antioxidant and anti-inflammatory properties: Inflammation is associated with obesity, diabetes, cardiovascular disease, Alzheimer’s, and cancer. The active ingredient in ginger is gingerol, which has antioxidant and powerful anti-inflammatory properties. Gingerol is related to capsaicin, a topical drug derived from chili peppers, and is used for pain relief. Studies demonstrated that ginger has anti-inflammatory properties similar to drugs such as NSAIDs (ex: Motrin). In eastern medicine, red ginger has been successfully utilized for analgesia (pain relief) for arthritic pain.

2. Ginger has anti-motion sickness properties: Studies have shown that ginger prevents as well as relieves symptoms of motion sickness including nausea, vomiting, and dizziness. In addition, small amounts of ginger may be effective in decreasing nausea and vomiting during pregnancy, but always check with your doctor before taking any substance during pregnancy.

3. Potential benefits in ovarian and colorectal cancers: Animal studies have shown that ginger potentially may prevent the development of ovarian cancer and inhibit growth of colorectal cancer cells.

4. Potential immunity boosting activity: By inducing sweating, ginger may boost immunity and help fight infections. It may be beneficial to consume some ginger during the cold and flu season.

Try Nicobella’s ginger green tea truffle for a scrumptious treat while gaining the benefits of ginger. The green tea may enhance the antioxidant boost.

Article written by Jennifer Glockner, (soon-to-be) Registered Dietitian who lives in Sherman Oaks, CA and worked with nicobella during her nutrition internship.

Thank you, Jennifer!

It is low in fat and contains no cholesterol or saturated fat: This is potentially beneficial in preventing heart disease.

It contains protein: Oat milk has 4 grams of protein in one cup (more than almond or rice milk).

It contains fiber: Unlike cow’s milk which contains no fiber, one cup of oat milk contains about 2 grams of soluble fiber.  Consequently, oat milk may help reduce blood cholesterol and LDL levels as well as help maintain blood glucose levels.

It contains phytochemicals: Phytochemicals are plant sources of antioxidants, which may prevent some cancers, heart disease, and strokes.

It is naturally sweet: There is no need to add sugar to enjoy a sweet drink.  Read labels and select brands without added sugar.

Oat milk is a great accompaniment to nicobella truffles, many of which also contain oat milk (pumpkin chai, blueberry almond, ginger green tea, and pure cocoa bliss).  Try them today!

Article written by Jennifer Glockner, (soon-to-be) Registered Dietitian who lives in Sherman Oaks, CA and worked with nicobella during her nutrition internship.

Thank you, Jennifer!