Monthly Archives: February 2011

Lose Weight With Chocolate?

Love is in the air. Valentine’s day is filled with chocolate. Don’t worry if you have indulged in nature’s miracle food on this day or on any other day. Not only is chocolate not bad for you, it’s actually good for you. If you make sure that you’re eating high-quality chocolate and also watch the quantity you eat, you can enjoy your chocolate guilt-free!

Chocolate contains flavonols and polyphenols that are natural antioxidants. It’s also rich in magnesium, a mineral that relaxes you. Chocolate has been shown to lower blood pressure, reduce the risk of heart attack, stroke, diabetes, dementia, balance brain chemistry, help build strong bones, and help with weight loss. Yes, I said help with weight loss! It’s also a natural aphrodisiac which boosts our mood and energy.

Here’s how it can help with weight loss:

  • Satisfies cravings
  • Doesn’t set you up for failure while losing weight
  • Increases pleasure
  • Boosts energy levels

When you are trying to lose weight, the first thing most people do is to deny themselves of anything sweet. That works for awhile but then over time, you lose all control and binge on something sweet. You’ve blown it and give up! You also beat yourself up saying, I’m bad or I’ve cheated and can’t even have enough control to stay away from sweets. This approach is the old model of being on a dieting roller coaster and psychological battering of ourselves.

I believe that you can include chocolate into your daily living plan and still lose weight and feel good. It matters what type of chocolate you eat and getting in control of the chocolate instead of it being in control of you. If you eat the right type of dark chocolate, you will be able to gain control over the amount of chocolate you eat and include it in your life. Look for chocolate that contains at least 70% cacao and doesn’t contain a lot of artificial ingredients. Raw organic chocolate is best without lots of added sugars. It hasn’t been heated and retains a lot more antioxidants than other chocolate.

I make sure that I have some good recipes around for myself and my clients so that I never feel deprived. I also find good quality raw chocolate that doesn’t contain sugar or artificial ingredients that help to control blood sugar and cravings. That way, I can enjoy a piece without feeling bad and know that I’ve given myself and my clients something good. What’s life without chocolate?

Here’s a Recipe to try:


1 cup unsweetened cocoa powder

2 cups unsweetened shredded coconut

½ -3/4 cup healthy sweetener like agave nectar

2 tablespoons coconut oil

1 teaspoon vanilla

¼ teaspoon sea salt

Combine the cocoa powder and coconut in a bowl. Add coconut oil, sweetener, vanilla and sea salt. Scoop balls of the mixture out with your hands and roll into balls. Place shredded coconut on plate and roll balls in it to cover. These make a delicious and nutritious pick-me-up in the afternoon or an after school treat for kids. Enjoy!

Karen Russell, Certified Health Coach and owner of Recipe 4 Wellness

Offices in New Philadelphia & Canton

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Stomach Issues Resolved & Less Brain Fog

After doing Karen’s program, I lost weight, my stomach issues are resolved, I feel better and have less “brain fog!” My thyroid is functioning back to normal, my hormones are now balanced. Thanks!

Sally Wineman Ohio June 1, 2015


Karen Russell

Certified Health Counselor

140 Schuerman Drive

Sedona, AZ 86336

(by appointment only)





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