If you can’t get there right away, check these videos …

Discover just how easy it is to get great deals at Whole Foods Market by going on a value tour with blogger, author and working mom of two, Jenny Rosenstrach.

Stehly farms is a family run organic farm in the hills above San Diego. They produce Avocados, Oranges, Blackberries and more. Come take a look at what hard work and tradition can create.

Upcoming Events include …

PARMAGEDDON …

It’s the end of the world record! Join us in our stores as we simultaneously crack and sample over 400 wheels of authentic Parmigiano Reggiano. March 9th at 3PM EST.

MEET THE RANCHER Saturday, March 16, 2013, 12:00 p.m. – 4:00 p.m.

“At Whole Foods Market, we pride ourselves on selling only the highest quality meat and poultry from animals raised with care by reputable producers. For our first Meet the Rancher event, you’ll get to meet one of our grass-fed beef partners and enjoy samples while learning more about the Global Animal Partnership’s 5-Step™ Animal Welfare Rating.”

GLUTEN FREE COOKING CLASS: GLUTEN FREE 101 Saturday, March 16, 2013, 1:00 p.m. – 2:00 p.m. at the Lifestyle Center, $10

Join our resident gluten free team member Mikey for a gluten free cooking class. We will cover the basics of gluten free living, and prepare 3 gluten free dishes. Hands on and plenty of great gluten free food! Space is limited; sign up at customer service or by calling 847.776.8080

VITAMIX ROADSHOW Thursday, march 21st 8:00 a.m. – 10:00 p.m. in the Produce Department

The Vitamix road show will be making a stop at Whole Foods Market Kildeer from March 21-25. Come see the power of this amazing machine! Did you know that the Vitamix can make and freeze ice cream, cook hot soups and gravies, grind meats, and it only takes 9 minutes for water to come to a rolling boil inside the machine! Come witness it yourself.

20281 N Rand Road
Kildeer Illinois 60074
United States
Phone: (847) 726-4601
Hours: 8am to 10pm seven days a week

See also …
facebook.com/WholeFoodsMarketKildeer

wholefoodsmarket.com

youtube.com/wholefoodsmarket

In 1978, 25-year-old college dropout John Mackey and his 21-year-old girlfriend Rene Lawson, borrowed $45,000 from family and friends to open a small natural foods store called SaferWay in Austin, Texas. The name was a spoof of Safeway, owner of Dominick’s.

When the couple were evicted from their apartment for storing food products in their apartment unit, they decided to live at the SaferWay store. Because it was zoned for commercial use, there was no shower stall. They bathed using a water hose attached to a dishwasher.

They survived a flood that caused $400,000 damage to their store. They had no insurance, but customers pitched in to help them recover because they didn’t want to see the store disappear.

Today John Mackey is the co-CEO with Walter Robb overseeing over 320 stores in North America. Whole Foods Market only sells products that meet its own quality standards declared as “natural”, which the store defines as: minimally processed foods that are free of hydrogenated fats, and free of artificial flavors, colors, sweeteners, preservatives, and many others as listed on their online “Unacceptable Food Ingredients” list.

Here is the Unacceptable Food List as viewed on the Whole Foods Market website on March 6, 2013 …

We reserve the right to change this list at any time. Please note that creating a product with no unacceptable ingredients does not guarantee that Whole Foods Market will sell it. This list is intended for illustrative purposes only. If you are interested in selling your product to Whole Foods Market, please contact a WFM buyer.

– Whole Foods Market

acesulfame-K (acesulfame potassium)

acetylated esters of mono- and diglycerides

ammonium chloride

artificial colors

artificial flavors

aspartame

azodicarbonamide

benzoates in food

benzoyl peroxide

BHA (butylated hydroxyanisole)

BHT (butylated hydroxytoluene)

bleached flour

bromated flour

brominated vegetable oil (BVO)

calcium bromate

calcium disodium EDTA

calcium peroxide

calcium propionate

calcium saccharin

calcium sorbate

calcium stearoyl-2-lactylate

caprocaprylobehenin

carmine

certified colors

cyclamates

cysteine (l-cysteine), as an additive for bread products

DATEM (Diacetyl tartaric and fatty acid esters of mono and diglycerides)

dimethylpolysiloxane

dioctyl sodium sulfosuccinate (DSS)

disodium calcium EDTA

disodium dihydrogen EDTA

disodium guanylate

disodium inosinate

EDTA

ethyl vanillin

ethylene oxide

ethoxyquin

FD & C colors

foie gras

GMP (disodium guanylate)

hexa-, hepta- and octa-esters of sucrose

high fructose corn syrup

hydrogenated fats

IMP (disodium inosinate)

irradiated foods

lactylated esters of mono- and diglycerides

lead soldered cans

methyl silicon

methylparaben

microparticularized whey protein derived fat substitute

monosodium glutamate (MSG)

natamycin

nitrates/nitrites

partially hydrogenated oil

polydextrose

potassium benzoate

potassium bisulfite

potassium bromate

potassium metabisulfite

potassium sorbate

propionates

propyl gallate

propylparaben

saccharin

sodium aluminum sulfate

sodium benzoate

sodium bisulfite

sodium diacetate

sodium glutamate

sodium nitrate/nitrite

sodium propionate

sodium stearoyl-2-lactylate

sodium sulfite

solvent extracted oils, as standalone single-ingredient oils (except grapeseed oil).

sorbic acid

sucralose

sucroglycerides

sucrose polyester

sulfites (sulfur dioxide)

TBHQ (tertiary butylhydroquinone)

tetrasodium EDTA

vanillin

“Please check any packages you have in your home and if your package matches the following criteria, please do not eat the product and contact us for a replacement coupon,” the alert said. “We may also make arrangements to retrieve the product for further evaluation.”

– Kellogg’s

The following Special K Red Berries packages are included in the recall:

11.2-ounce packages, UPC code 3800059923, Better if Used Before Date of DEC 02 2013 followed by KNC 105 with a time stamp of 00:13-2:30

22.4-ounce packages, UPC code 3800078356, Better if Used Before Date of NOV 30 2013 followed by KNA 105 with a time stamp of 07:00-08:51 or NOV 30 2013 followed by KNB 105 with a time stamp of 15:00-17:05

37-ounce packages, UPC code 3800020940, Better if Used Before Date of NOV 30 2013 followed by KNB 107 with a time stamp of 17:31-20:05

Get updates from The Cardinal ALL NEWS FEEDS on Facebook. Just ‘LIKE’ the ‘Arlington Cardinal Page (become a fan of our page). The updates cover all posts and sub-category posts from The Cardinal — Arlingtoncardinal.com. You can also limit feeds to specific categories. See all of The Cardinal Facebook fan pages at Arlingtoncardinal.com/about/facebook …

The Arlington Heights village board denied variance requests from Mary Green, of the 200 block of South Mitchell, and Matt Scallon, of the 400 block of South Walnut, who wanted to keep up to three hens in their backyards. Both property owners were unanimously rejected, and there was rejection noted about the repeat attention to the subject of chicken farming.

“Having repetitive discussion of the same subject is not a good use of the board’s or the public’s time,”

– Trustee Thomas Glasgow.

The Arlington Heights community is rich in farm history. In the late 1950′s farmland stretched from Euclid Avenue north. In the late 1960′s farmland was devoured by residential and commercial development with sporadic farmland property around Palatine Road and areas north toward Buffalo Grove. Today, there is not even a nursery business in Arlington Heights, except for a department

Several other communities have backed the sustainability concept of home farming including Batavia, Cary, Evanston, Lombard, Naperville, Oak Park and Palatine.

A Palatine man, Steve Brosio, can have a chicken coop with up to six hens on his 1.8-acre property in the 600 block of West Hill Road. He’s probably one of the few that will get permission to raise hens.

After a Palatine petition was filed with 19 signatures representing 11 properties that opposed Brosio’s request, several people attending a Palatine council meeting offered support. Brosio’s original proposal of 15 hens was approved with a limitation. The number of chickens permitted was knocked down to only six hens, and the topic will be re-visited. In six months the chicken police will check on any possible issues with the home-based chicken farm for hobby or personal consumption. Basically, the size of Brosio’s property was the basis for his approval. If a property owner has 1.8 acre or less, no chicken coop will be permitted.

Home farmers claim that home grown chickens produce safer, more nutritious eggs, and home-based farmers point to poor conditions at commercial chicken or egg farms. Poor conditions on factory farms can cause chickens to produce increased levels of a stress hormone that promotes the growth of a dangerous pathogen, Campylobacter. Human can get Campylobacteriosis from the bacteria, which produces an inflammatory, sometimes bloody, diarrhea, periodontitis or dysentery syndrome, mostly including cramps, fever and pain. The infection is usually self-limiting and in most cases, symptomatic treatment by liquid and electrolyte replacement is enough in human infections. Food-borne illness from eating chicken is rare, however.

There are over 75 chicken breeds to choose when working on a sustainable chicken farming project. For now, locavores in Arlington Heights will have to stick to fruits and vegetables.

Get updates from The Cardinal ALL NEWS FEEDS on Facebook. Just ‘LIKE’ the ‘Arlington Cardinal Page (become a fan of our page). The updates cover all posts and sub-category posts from The Cardinal — Arlingtoncardinal.com. You can also limit feeds to specific categories. See all of The Cardinal Facebook fan pages at Arlingtoncardinal.com/about/facebook …

Items needed include: Canned yams, canned vegetables, canned soups, boxes of mashed potatoes, paper napkins, paper towels, paper plates, and any other non-perishable food items.

Also participating in this effort with Servpro of Arlington Heights and the Village of Arlington Heights are the following District 25 schools: Ivy Hill, Westgate, and Dryden Elementary schools, as well as The Shepherd’s Flock Preschool and Faith Lutheran Church.

Many of our valued customers are residents and business owners in this community. We thank you for your belief in the work we do for you, and for your support and kindness in helping to make a difference to others. We thank everyone in advance for your generosity, and we wish you all a blessed Thanksgiving.

Get updates from The Cardinal ALL NEWS FEEDS on Facebook. Just ‘LIKE’ the ‘Arlington Cardinal Page (become a fan of our page). The updates cover all posts and sub-category posts from The Cardinal — Arlingtoncardinal.com. You can also limit feeds to specific categories. See all of The Cardinal Facebook fan pages at Arlingtoncardinal.com/about/facebook …

Mariano’s Fresh Market Palatine hired about 450 people and 16 managers for the new store.

Mariano’s has four other stores in the Chicago area — one in Arlington Heights, one in Vernon Hills, and two in Chicago.

View Larger Map
Satellite view of the new police station location (595 North Hicks Road) and the new Mariano’s Fresh Market location.

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Bookmark Taste-of-Arlington.com
with your smartphone …

Rumors about the store closing have been spreading since a sign was posted that the store would be closed for remodeling on March 4, 2012 — even though the store just completed a a remodeling project about one year ago.

The 60,000 building at 600 East Rand Road, Arlington Heights was a Cub Foods before that business closed in 2006. Garden Fresh took over in December 2006.

Competition is tough in the area with an Aldi, Dominck’s, Jewel-Osco, Harvest Fresh, Mariano’s, and Trader Joe’s all within a short distance.

The 7-ELEVEN at 333 South Arlington Heights Road closed suddenly, announcing that the business closed on January 26, 2012. The 7-ELEVEN was formerly a White Hen, but became a 7-ELEVEN in August 2006 when White Hen was acquired by 7-ELEVEN.

Closed sign posted on the front door of former 7-ELEVEN at Arlington Heights Road and Grove.

Hydroponics is a method of growing plants using mineral nutrient solutions, in water, without soil. Plants may be grown with their roots in the mineral nutrient solution only or in an inert medium, such as perlite, gravel, mineral wool, or coconut husk.

Perlite is an amorphous volcanic glass that has a relatively high water content, typically formed by the hydration of obsidian. It occurs naturally and has the unusual property of greatly expanding when heated sufficiently. Perlite is an industrial mineral and a commercial product useful for its light weight after processing.

Perlite can be used as a soil amendment or alone as a medium for hydroponics or for starting cuttings. When perlite is used as an amendment to soil, it helps prevent water loss and soil compaction.

Hydroponics has the following advantages for food production:
No soil is needed
The water stays in the system and can be reused – thus, lower water costs
It is possible to control the nutrition levels in their entirety – thus, lower nutrition costs
No nutrition pollution is released into the environment because of the controlled system
Stable and high yields
Pests and diseases are easier to get rid of than in soil because of the container’s mobility
Hydroponics systems are easier to harvest
No pesticide damage

At the Palatine Whole Foods store there is a County Fair with antique tractors, farm animals and animals from FlintCreek Wildlife. Local vendors will be attending the County Fair to kick of the harvest season.

For more details about both events, see …

Taste-of-Arlington.com Rose extravaganza at Mariano’s Fresh Market

Taste-of-Arlington.com Palatine Whole Foods Kicks Off the Harvest Season with Whole Foods Market County Fair

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Roark also purchased most of Arby’s chain for $130 million cash from Wendy’s/Arby’s Group Inc.

Figures for the Corner Bakery/Italian Il Fornaio deal weren’t disclosed.

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Two additional Mariano’s are scheduled to open in Chicago this year — one across from Millennium Park. Palatine is scheduled for a grand opening next year.

Mariano’s is a best of both world type of store, including features and customer service of traditional and specialty chains with the prices and size of a large grocer.

Certainly the folks at Vernon Hills High School, CDW, and LIFETIME FITNESS down Milwaukee Avenue will welcome the opening of Mariano’s Fresh Market.

View Larger Map

See also …
marianosfreshmarket.com

facebook.com/marianosfreshmarket

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Danyang is located in southern Jiangsu Province with a total area of 1,059 km2 and a population of roughly 890,000. Businesses from 32 countries and regions have invested in Danyang with accumulated paid-up capital of $1 billion USD.

View Larger Map

Funding was received by 40 of 120 applicants in suburban Cook County that demonstrated the use of proven strategies to reduce obesity and chronic disease through healthy eating and physical activity. NCH was one of just two hospitals that earned grant money, which originated from the U.S. Centers for Disease Control and Prevention as part of a nationwide movement to promote healthy options.

NCH will use the grant for staff training related to its breastfeeding initiative. Breast milk provides an optimal mix of nutrients and antibodies that decrease the risk of childhood cancer and diabetes, adult obesity, high blood pressure, respiratory and ear infections, and other conditions.

Hospital staff will support exclusive breastfeeding by working with mothers to get baby to breast within one hour of delivery. Moms will be shown how to breastfeed and how to maintain lactation if they are separated from their infants. With direction from highly educated nurses, mothers will develop the confidence and skills to continue breastfeeding their babies, or feed formula safely. NCH staff will train community-based bilingual counselors who will bring breastfeeding education to the Latino community and support women after delivery.

Breastfeeding helps more than just the nursing infants. Mothers who breastfeed have a reduced risk of developing breast and ovarian cancer, rheumatoid arthritis, metabolic syndrome and cardiovascular disease.

NCH’s efforts to promote breastfeeding fall in line with the Baby-Friendly Hospital Initiative, a global program by the World Health Organization and United Nations Children’s Fund (UNICEF) that encourages exclusive breastfeeding for the first six months. Other organizations that support exclusive breastfeeding include the American Academy of Pediatrics, American College of Obstetrics and Gynecology, American Academy of Family Physicians, American Dietetic Association, and the Centers for Disease Control and Prevention.

For more information about Northwest Community Hospital and its healthy programs, visit www.nch.org.

Three big takeaways from the survey:
One in four Americans worries about not having enough money to put food on the table at some point next year.

Americans across the country do indeed see hunger as a signficant national problem; one that deserves our support.

Despite perceiving hunger as a serious national problem, most see hunger as less of a problem in their own communities.

Tyson Foods also announced they are donating a million pounds of Tyson products in 36 cities across the country. We’re pleased to be partnering with 23 different customers, many of whom also have hunger as their primary cause.

More info at …
tysonhungerrelief.com

In Chicago, The Greater Chicago Food Depository is experiencing a “new normal” in hunger relief. Two years after the economic downturn, member pantries are still facing near-record levels of demand for food. Last year, the Food Depository distributed 66 million pounds of nonperishable food and fresh produce, dairy products and meat—the equivalent of 135,000 meals every day—through a network of 650 pantries, soup kitchens and shelters.
The Food Depository now serves 678,000 people annually, a 36 percent increase over three years ago. That’s one in eight people in Cook County.

47 percent of households say they have to choose between paying for food and utilities

44 percent report choosing between paying for food and rent or mortgage

28 percent of clients say they have to choose between food and paying for medicine or healthcare

– Greater Chicago Food Dipository

Read more …
Hunger in Chicago — Help With A Comment

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Today they will be making a celebrity appearance at Mariano’s Fresh Market in Arlington Heights, 802 East Northwest Highway.

The younger of the two Deen brothers, Bobby Deen joined the cooking family business at an earlier age, working with Paula in her at-home meal delivery business as a teenager, and eventually joining older brother Jamie in the running of The Lady and Sons as it launched.

thedeenbros.com
twitter.com/thedeenbros

Become a fan of The Cardinal food page — Arlington Taste Buddies. Submit your pictures or just stay up-to-date on dining and food topics in Arlington Heights. For a list of all of The Cardinal Facebook fan pages, go to Arlingtoncardinal.com/about/facebook …

Bobby and Jamie expanded their business empire by launching Deen Brothers Good Cooking magazine published by Hoffman Media in Birmingham, Alabama. This successful publication features easy recipe and entertaining ideas from a male perspective. The publication is frequently featured on NBC TODAY Show, CNN and Fox News and focuses on tailgating, grilling and barbecue.

Also, John Leinenkugel will be on hand at Dominick’s sampling event Friday July 23, 2010 from 3-4 p.m. Taste of Leinie’s available at the Dominick’s in-store sampling event from 3-7 p.m.

See also …
Safeway brands

Roundy’s opened their first Mariano’s Fresh Market in the country in Arlington Heights, Illinois on Tuesday, July 20, 2010. The front of the store has a large home town good old days look with an arched front window. A full line of cash registers spans to the north with spacious aisles to the rear of the store — the western wall. The aisles are clearly labeled and the shelves are stocked to the max. A beautiful floral shop stands at the front-center of the store. Customer service is at the front of the store in front of the checkout lanes.

Celebrity Appearance Details …
Mike Ditka & Chicago Blackhawk 2010 Champion Players Dave Boland, Adam Burish to Highlight Grand Opening Events for Mariano’s Fresh Market

Green beans, corn and more in the produce section at Mariano’s … see more pictures below …

Frozen food is located at the front, northeast corner of the store. Dairy makes up the back northwest corner of the store. Meats line the back of the store at the west wall, and meat and seafood are located at the southwest corner at the back of the store. At the south-central area of the store, you will find produce, bulk foods, liquor, health & beauty and a pharmacy. The far south section of the store houses from front-to-back: a coffee bar, restrooms, salad bar, deli, indoor/outdoor bistro, sushi, and a bakery.

The cafe/deli in the store about 70,000 square-feet in size has a full kitchen and sells dinner entrees, chicken, pizza, sandwiches and appetizers.

The store lives up to it’s motto. Shop well. Eat well. Live well. There is a bike rack near the north front doors and no cigarettes are sold at the store.

Floral at Mariano’s Fresh Market in Arlington Heights on grand opening day.

Produce section at Mariano’s Fresh Market picture perfect grand opening day.

Mariano’s Fresh Market Telephone: 847-253-5439

Store Hours:
6 a.m. – 10 p.m.

Pharmacy Hours:
Monday-Friday 9 a.m. – 8 p.m.
Saturday 9 a.. – 5 p.m.
Sunday 10 a.m. – 4 p.m.

Pharmacy Telephone Number: 847-253-5494

Mariano’s Fresh Market official website …
marianosfreshmarket.com

More pictures on Arlingtoncardinal.com facebook fan page Arlington Taste Buddies …
Become a fan and upload your favorite food & dining pics from home, restaurant and more …

The three firefighters definitely showed some risk factors for heart disease! The firefighters accepted a challenge to lose 4 inches off their waist measurement in 60 days.

Iggy
235 lbs, Waist 43 inches, LDL Cholesterol 140, and blood pressure 160/94 mm Hg

Doug
Blood Pressure 138/78, Waist 44 inches, Body Weight 237 LBS with a family history of heart disease. Doug was already taking anti-cholesterol medications, so his LDL level was not displayed.

Mauricio “Juicy”
Body Mass Index (BMI) 41, Body Weight 284 lbs, Waist 49 inches

To save the firefighter’s lives, Dr. Oz recommended a four-part Drill Plan accompanied by former firefighter Rip Esselstyn, who developed his “Engine 2 Diet” plan for a team of overweight Texas firefighters.

Drill 1: Extinguish Dairy and Processed Foods (1-2 weeks)
Cheesy Meat Lasagna (800 calories changed over to Sweet Potato & Vegetable Lasagna with less than half the calories of the meat lasagna)

Drill 2: Extinguish Meat and Eggs (3-4 weeks)
Cheeseburger wih fries (950 calories) changed over to a Portabello Burger (290 calories)

Drill 3: Extinguish Bad Oils (5-6 weeks)
Unhealthy oil-baked cupcakes to Dark Chocolate Brownies made with applesauce.

Drill 4: Add Cardio & Strength Training (Weeks 7-8)
Funky jumping jacks for cardio, flutter kicks for core strength

Engine Two Diet by Rip Esseltyn

More about Doctor Oz Firefighter Book ‘The Engine 2 Diet’ by Rip Esselstyn
Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip’s program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344′s dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you’ll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip’s simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

Rip Esselstyn
Rip Esselstyn was born in upper New York state and moved to Austin,Texas in 1982 to attend The University of Texas where he was an All-American swimmer. After spending 10 years as a professional triathlete Rip joined the fire department in 1997. For more information on Rip and THE ENGINE 2 DIET you can go to theengine2diet.com.

See also …
doctoroz.com
THE DR. OZ FIRE DRILL

UPDATE: LOCATION MOVED TO LARGER AREA AT VAIL AVENUE AND FREMONT STREET (6/2010)
Arlington Heights Farmers Market on Eastman
Location: Arlington Heights Road & Eastman (next to North School Park)

Time: 7:30 am – 1:30 pm
Saturdays

Farmers’ Market begins in June and continues through October (see more details on Grocers Card on Arlingtoncards.com)

For location details, check StreetsofArlington.com/farmersmarket …

Healthy food. Healthy eating. Get fresh fruits and vegetables at your grocer or at the Farmer’s Market in Arlington Heights. Eating plenty of fruits and vegetables can help prevent heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment known as diverticulitis, and help prevent cataracts and macular degeneration, two common causes of vision loss. The average American gets about three servings of fruits and vegetables a day. Recent dietary guidelines recommend five to thirteen servings of fruits and vegetables a day, depending on total caloric intake. A diet rich in fruits and vegetables can lower the risk of heart disease and stroke. Green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) are the best for the cardiovascular system.

Help for high blood pressure. Researchers have found that people with hypertension who followed a DASH diet with fruits and vegetables reduced their systolic blood pressure (the first, upper BP number) by about 11 mm Hg and their diastolic blood pressure (the second, lower BP number) by almost 6 mm Hg.

Help for lowering LDL cholesterol. Men and women with the highest daily consumption of fruits and vegetables (more than 4 servings per day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption. How fruits and vegetables lower cholesterol has not yet been confirmed. Soluble fiber in fruits and vegetables might block the absorption of cholesterol from food in the intestines.

Help for vision. Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, that accumulate in the eye tissue. These two carotenoid pigments appear to fight off free radicals before they can harm the eyes and cause cataracts and age-related macular degeneration. The free radicals that can cause eye damage are generated by sunlight, cigarette smoke, air pollution, infection, and metabolic chemical reactions in the eye tissue.

Help for your gastrointestinal tract. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis (development of tiny, easily aggravated pouches inside the colon) and diverticulitis (painful inflammation of these pouches).

Help prevent certain types of cancer. Diets rich in fruits and vegetables may also protect against certain cancers.
Don’t forget. Make sure your groceries include fresh fruits and vegetables.

For help with grocery shopping, check out Arlingtoncards.com/grocers

Red peppers for sale at Arlington Heights Farmers’ Market.

So all foods in this column aren’t perfect examples of health, but chocolate does have some surprising possible benefits:

There is a possible relationship of cocoa and associated flavonoids or bioflavoids. Flavonoids are most commonly known for their antioxidant activity (1, 2, 3). However, it is now known that the health benefits they provide against cancer and heart disease are the result of other biochemical pathways as well. Flavonoids may increase nitric oxide levels. Nitric oxide helps dilate blood vessels, which lowers peripheral resistance in blood vessels. A population study helps back this up. Residents of the island of Kuna in Panama rarely develop high blood pressure. A study by Dr. Norman K. Hollenberg (4) reports that they drink about 5 cups of cocoa each day and include it in many recipes. When residents leave the island long term, the risk of high blood pressure increases. The study was able to eliminate salt intake or obesity as a factor.

Chocolate might help blood flow by lowering the stickiness of platelets — an effect like low dose aspirin (5).

And science even helps confirm how chocolate makes a person feel better (6, 7, 8) and perhaps live longer (9).

One negative finding besides the obvious extra calorie and fat consumption is a study that found that daily chocolate consumption by older women is related to lower bone density and strength (10).

1. Waterhouse A, Shirley R, Donovan J. Antioxidants in chocolate. Lancet 1996;348:834. [No abstract available on Pubmed.gov]

2. Miraglio A, Chocolate’s Potential for Health Benefits. Nutrition Notes May 2001.
[Analyses show that cocoa powder, dark chocolate and milk chocolate have higher Oxygen Radical Absorption Capacity (ORAC) values than many common foods, such as prunes and blueberries. Dark chocolate has more than 13,000 ORAC units and milk chocolate has about 6,700, according to the Chocolate Manufacturers Association, McLean, VA.]

3. Vinson JA, Proch J, Zubik L. Phenol antioxidant quantity and quality in foods: cocoa, dark chocolate, and milk chocolate. J Agric Food Chem. 1999 Dec;47(12):4821-4.

4. McCullough ML, Chevaux K, Jackson L, Preston M, Martinez G, Schmitz HH, Coletti C, Campos H, Hollenberg NK. Hypertension, the Kuna, and the epidemiology of flavanols. J Cardiovasc Pharmacol. 2006;47 Suppl 2:S103-9; discussion 119-21.

5. Rein D, Paglieroni TG, Wun T, Pearson DA, Schmitz HH, Gosselin R, and Keen CL. Cocoa inhibits platelet activation and function. Am J Clin Nutr. 2000 Jul;72(1):30-5.

6. Bruinsma K, Taren DL Chocolate: food or drug? J Am Diet Assoc 1999 Oct; 99(10):1249-56

7. Zurer, P. Chocolate may mimic marijuana in brain. Chemical and Engineering News. 1996 74(Sept. 2):31 [No abstract available on Pubmed.gov]

8. Tytgat J, Van Boven M, Daenens P. Cannabinoid mimics in chocolate utilized as an argument in court. Int J Legal Med. 2000;113(3):137-9.

9. Lee IM, Paffenbarger R Life is sweet: candy consumption and longevity BMJ 1998; 317: 1683-1684. [No abstract available on Pubmed.gov]

10. Hodgson JM, Devine A, Burke V, Dick IM, Prince RL. Chocolate consumption and bone density in older women. Am J Clin Nutr. 2008 Jan;87(1):175-80.

See also Toblerone.com

Keywords: Toblerone of Switzerland, Giant chocolate bar, huge chocolate bar, big chocolate bar