antioxidants

How much caffeine is in an ounce of milk chocolate? Get the answer along with more fascinating facts about chocolate.

Makes 24 mini cupcakes

Don't get me wrong. I adore chocolate (especially dark chocolate), and I love nothing more than occasionally treating my kids to gooey, chocolaty goodies. But what I don't love are the saturated fat and calories found in most cupcakes.

No disrespect to Martha Stewart, but when I crunched the nutrition numbers on one of her frosted chocolate cupcake recipes, I found that each cupcake had 500 calories, 16 grams of saturated fat and more 14 teaspoons of added sugar (thanks, in part, to the three sticks of butter and four cups of sugar in the recipe). Even if Martha made mini cupcakes like we did, the numbers would still be pretty high.

But these cupcakes have only 148 calories and only 1 gram of saturated fat.

Ingredients:
3/4 cup granulated sugar
1/2 cup canola oil
2 large eggs
3/4 cup frozen wild blueberries, thawed (but not drained)
1/2 cup 1% low-fat milk
1 teaspoon vanilla extract
3/4 cup all-purpose flour
1/3 cup whole wheat flour
1/3 cup unsweetened cocoa powder, sifted
1½ teaspoons baking powder
1/4 teaspoon salt
1/4 cup mini semi-sweet chocolate chips

Frosting Ingredients:
1 cup powdered sugar
1/4 cup unsweetened cocoa powder, sifted
2 tablespoons buttery "spread" (we used Smart Balance Buttery Spread with Flax)
2 tablespoons 1% low-fat milk
1/2 teaspoon vanilla extract

Instructions:
1. Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups with nonstick cooking spray and set aside.

2. Place the sugar and oil in a large bowl and beat at medium speed until well blended, about 1 minute. Add the eggs, blueberries (and their juice), milk, and vanilla extract, and continue to beat on medium until the blueberries are broken up a bit and well incorporated, 1 more minute. Scrape down the sides of the bowl if necessary.

3. In a separate bowl, whisk together the all-purpose flour, whole wheat flour, cocoa powder, baking powder, and salt. At low speed, gradually beat the flour mixture into the liquid mixture until just combined. Stir in the chocolate chips.

4. Spoon the batter evenly into the prepared muffin cups, filling almost to the top. Bake for 15 minutes, or until a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the cupcakes and cool completely before frosting. (Note: Depending on the size of your muffin cups, you may have some batter left over. Feel free to bake up a second small batch of cupcakes with any leftover batter).

5. To make the frosting, place the powdered sugar, cocoa powder, buttery spread, milk, and vanilla extract in a bowl and beat at low speed until blended. Raise the speed to medium once the sugar is incorporated and continue to beat until creamy. Spread the frosting over the cupcakes, and garnish as desired with a red candy or conversation heart.

*If you use a 12-cup muffin tin, you'll want to bake the cupcakes for about 20 minutes.

Nutrition:
140 calories, 7g fat (1g saturated, 4g monounsaturated, 0.5g omega-3), 65mg sodium, 19g carbohydrate, 1g fiber, 13g sugar, 2g protein

Know how many cranberries it takes to make a can of sauce for Thanksgiving? Find out this and other fascinating facts about cranberries.

What nutrient makes blueberries blue? Find out this and other fascinating facts about this little blue nutritional powerhouse.

If you're like me, you probably spend a lot of time thinking about what you're going to eat. Here's some food for thought: The right foods can improve your concentration, fend off dementia, boost your energy and even help you remember things.

While most nutrition studies focus on hearts, bones and waistlines, there's a growing field of research around food and how it affects our brains. So, whether you're choosing breakfast foods to keep you alert during an early morning business meeting or want an afternoon snack idea to boost concentration powers, here's a round up of food news to feed your mind.

Get your folate
Found in orange juice, green vegetables, cantaloupe and whole grain foods including those enriched with folic acid such as breads, cereals, pasta and rice. Shown to improve alertness in adults, the B vitamin folate may be key in forming the brain's memory cells. (It's also critical in early pregnancy to prevent spinal cord birth defects.) Research shows that high blood folate levels help keep homocysteine levels in check. That's a good thing because high homocysteine levels are associated with increased risk of dementia and Alzheimer's disease. So, grabbing an orange juice and whole grain bagel may be a time saving "no-brainer" breakfast on the go but it's really good for your brain.

Feed your brain cells choline
Found in egg yolks, peanuts, soybeans and flaxseeds the nutrient choline helps support the brain's messenger service, called neurotransmitters. It's also linked to new memory cell production. But, according to Boston based nutrition consultant and registered dietitian Elizabeth Ward, who presented findings at the American Dietetic Association's 2008 Food and Nutrition Conference in Chicago, "It's a nutrient that's frequently under-consumed by those who need it most." Fewer than 10 percent of older children, men and women get the recommended amount of choline, Ward says. One egg, which contains 125 milligrams of choline, can help close the gap.

Add more antioxidants
If you're having trouble remembering or thinking clearly, toss a handful of blueberries in your yogurt for breakfast or order a spinach salad for lunch. Both contain high levels of antioxidants which may help protect cognitive function by fighting oxidative stress in our brains, according to nutrition research from Tufts University.

Take a sip of tea
Facing a big meeting or need to focus? Try a cup of tea. Tea contains an amino acid called theanine that helps calm us down so we can concentrate better and focus on the task at hand. Theanine is found in green, black and oolong teas.

Stay hydrated
If your brain feels a bit fuzzy or you feel irritable, you might just be thirsty. Dehydration can make you feel listless, lethargic and contribute to concentration problems. Maybe you don't need more caffeine to plow through the rest of the afternoon. Make sure to drink water throughout the day. The water in fresh fruit and vegetable snacks help hydrate, too.

Brain foods for kids
Children also need brain food. Breakfasts based on high-sugar food, in particular, can be a problem. High-sugar foods set kids up for a midmorning energy crash--just when they're likely to be in the middle of the more demanding classes, like math or reading.

Ideal breakfasts offer protein and complex carbs, which are digested more slowly. Such breakfasts not only keep kids' energy levels stable all morning, but also improve motor coordination, says Steven Zeisel, MD, a researcher at Duke University. Feed them a bowl of oatmeal. Researchers believe the high fiber, whole grain digests slowly, providing kids with a steady stream of energy.

And make sure they get the right amount of iron and zinc. Iron deficiency is the most common type of nutritional shortfall in American children, and the number one nutrition disorder in the world. And poor performance at school could be a symptom.

Even a minor deficiency can cause a decline in cognitive functioning, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Primarily, it seems to affect kids' ability to pay attention.

Lean beef is one of the best absorbed sources of iron there is. The amount of meat consumed matters less than you think. Kretsch says that adding even as little as 1 ounce of beef per day has been shown to make a big difference in the body's ability to absorb iron from other sources.

An added brain bonus: Beef packs plenty of zinc, and even minor zinc deficiencies have been shown to impair memory.

Tomatoes are at their summer peak in New England right now, which means endless good eats as far as I'm concerned. Whether fresh from the garden or the farmers' market, tomatoes are rich in vitamins A, C and K—a bone builder.

Tomatoes are also a good source of molybdenum (which helps prevent tooth decay), potassium, manganese, and dietary fiber. And they contain an antioxidant called lycopene, which may protect against certain cancers.

While tomatoes are great for salads, pasta sauces and BLTs (made with uncured, nitrite-free bacon, of course!), they're more versatile than you may think. I cooked up this unusual, albeit refreshing and surprisingly delicious peanut butter and tomato sandwich recipe after one of our Meal Makeover Moms' fans suggested it. The flavors are a perfect combination for a quick snack or an easy lunch.

Open-Faced Peanut Butter and Tomato Sandwich Recipe

Makes 1 Serving

Ingredients
One whole grain English muffin, sliced in half and lightly toasted
2 tablespoons peanut butter (use your favorite kind)
2 slices fresh, juicy tomatoes
Kosher salt and freshly ground black pepper

Directions Spread a tablespoon of peanut butter on one English muffin half and a tablespoon on the other half. Top each with a slice of tomato (make the slice thin, thick, or anywhere in between) and sprinkle with salt and pepper to taste.

From the ongoing debate about BPA in plastics to when brain exercises work (and don't), here's what we're reading at Everwell today.

Crosswords and Dementia
For years researchers have been trying to prove that brain games like crosswords puzzles and sudoku can help prevent dementia in older people. A new study seems to suggest that keeping brains active can help delay onset, albeit with a major caveat. While the study found that mentally stimulating activities like reading and puzzles helped slow the onset of dementia, those same activities may make dementia progress more rapidly once the condition has started. The authors of the study discussed its results on NPR's Science Friday.

Is BPA Bad? More Data, More Questions
When is too much data a bad thing? Maybe when it prevents scientists and food safety advocates from determining if a substance such as bisphenol-A is actually harmful. In the case of BPA, which lines drink cans and is used in the manufacture of plastic bottles, data has become a political football. This New York Times overview looks back at why early research has muddled the safety picture and profiles new studies which hope to detect what harmful effects--if any--BPA has on health.

Green Tea Health Claims
Just because a drink has the words "green tea" in the label, doesn't necessarily make it a healthy source of antioxidants or cholesterol-lowering nutrients. At least that's the finding of two recent U.S. Food and Drug Administration letters that accuse Lipton and Canada Dry of making false health claims with two popular drinks. The agency says that labeling on Canada Dry Sparkling Green Tea Ginger Ale and Lipton Green Tea goes too far and is inappropriate. Both companies are working with the FDA to address those concerns.

You probably know that eating a healthier diet can help you lose weight and keep cholesterol in check. But did you know choosing the right foods can also help your skin? Just as calcium is critical in bone health, other nutrients play a crucial role in the health of your skin, hair and nails—and those nutrients may even help you look younger.

Skin cells need certain nutrients to repair and regenerate. This is also true for healthy hair and nails. And that's where the foods you put on your plate come in. Here are nine nutrition secrets that can help you look and feel younger.

Antioxidants including vitamin C, vitamin E and vitamin A are substances that protect against the breaking down of cells in the body, including the skin. The best protection is an array of antioxidants, from brightly colored fruits and vegetables. Add dark green leafy vegetables, broccoli, blueberries, cantaloupe, pink grapefruit, red peppers, carrots, sweet potatoes, squash, plums, prunes, purple grapes, beets and tomatoes to your weekly menu.

Vitamin C is essential for the formation of collagen, the spongy stuff that keeps skin plump and wrinkle-free. You can find vitamin C in citrus fruits, red peppers, dark green leafy vegetables, tomatoes, strawberries and kiwi fruit.

Beta Carotene is critical for skin health, too. In the body, it converts to vitamin A and is involved in the growth and repair of skin cells and may protect against sun damage. Note: Vitamin A supplements in high doses can be toxic so go for carrots, pumpkin, mangos, sweet potatoes and other orange colored foods.

Vitamin E helps protect healthy cells and guards against sun damage, too. Wheat germ, fortified cereals, nuts and seeds have vitamin E. There's even some research that suggests Vitamin E can join forces with Vitamin C for an extra boost of anti-aging skin protection. So how about a glass of orange juice with a handful of almonds for an afternoon snack to nourish your skin?

Healthy fats such as omega-3 fats found in salmon, flaxseed and walnuts and the mono-unsaturated oils found in olive oil, canola oil, avocados and nut butters are heart healthy and help keep skin moisturized from the inside out.

Beauty on the half-shell? Oysters are a great source of the mineral zinc which is involved in wound healing and the formation of new collagen. Rather have sushi? The mineral selenium found in tuna and crab may help delay aging by reducing sun damage and protecting skin's elasticity. Selenium is also found in grass-fed beef and buffalo.

Finally, think about what you drink: Overdoing it at the bar—even the coffee bar—can show on your face. Avoid excess alcohol and caffeine which can dry and dehydrate your skin, robbing the cells of needed water, and causing fine lines to be more visible. And be sure to drink plenty of water throughout the day and eat water-rich foods such as fruits and vegetables. This helps keep your skin hydrated and looking its best.

Are the java jitters a hazard to your heart? Is a two cup-a-day habit dangerous? Our healthy skeptic separates myths from facts.

This easy sweet treat is loaded with cancer-fight antioxidants like the lycopene in watermelon. Plus it's fat free and contains the juice of two superfoods: pomegranate and blueberries.

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Want to make this at home? Download the recipe now. (PDF)

Blueberries, apples, flaxseed and walnuts are loaded with healthy nutrients like fiber, omega 3 fats and antioxidants. This dessert recipe by registered dietitian Liz Weiss brings it all together.

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Want to make this at home? Download the recipe now. (PDF)