Q. Are there any foods that can help ease jet lag?
A. There is one, and only one that I know of – tart cherries. Tart cherries possess a unique compound called melatonin, which can help to regulate your sleep cycle. Melatonin can be effective at improving or lessening your suffering from jet lag. Next time you travel, pack a handful of dried tart cherries in your carry-on bag to ease jet lag. You’ll also benefit from their high level of antioxidants.
Q. What is the difference between soy sauce and tamari sauce, and is one healthier?
A. There is a difference in taste and preparation. Soy sauce tends to be processed and often contains preservatives such as sodium benzoate, while tamari is a natural product. They both possess a similar flavour, although tamari is usually richer in flavour than soy sauce. Tamari is a slightly healthier and more flavourful alternative for stir-fries, marinades and sushi. Note though that both sauces do contain a high amount of sodium and should be added sparingly. For a delicious treat, pick up some tamari almonds at a health food store. They are fantastically flavourful and good for your heart.
Q. We are hearing so much about the health benefits of dark chocolate. Is it really better?
A. There are a few answers to this question, and the obvious one, speaking as a layperson, is that chocolate seems to make us happy, and what makes us happy is good for us.
The dietitian in me says dark chocolate is better than milk chocolate. Dark chocolate has fewer calories – usually about 40 per cent less than milk chocolate – because it has less sugar. I also find most people tend to eat smaller portions of dark chocolate. Chocolate that has high percentages of cocoa contains antioxidants, which are good for us.
Choose a dark variety with at least 60 per cent cocoa, but remember, the higher the cocoa content, the more bitter the chocolate is. I find chocolate with 80 to 90 per cent cocoa too bitter.
Enjoy small portions of dark chocolate occasionally. I like buying individually wrapped pieces for portion control. Each of these one-ounce portions has only about 40 calories, a very reasonable indulgence.
Please note: Canadian adults should get approximately 1,000 IU of vitamin D3 daily in their diets. There was incorrect information in my previous column.
Lisa Weinberg is a registered dietitian/nutritionist in Toronto, in private practice and at the Genesis Professional Group. If you have any nutrition questions, please send them to The CJN.
