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Why French Pressed Coffee is the Best!

Why French Pressed Coffee is the Best

Are you a coffee drinker? Do you love the smell of coffee in the morning? Are you totally hooked on caffeine but have a weak stomach? ¬†French Pressed Coffee is the best option for you!! You don’t need to quit to be healthier.

1. Cheaper than a keurig or regular coffee machine.

k-cups-vs-french-press
Keurig costs more than French Press

 

2. Faster and Easier than brewing coffee.

3. If you’re in a hurry, don’t wait! Just pour your hot coffee right away for some caffeine ūüėČ ¬†Optimal wait time is 4 minutes to use all the grounds, but you know how hard it is to wait to turn on your brains in the morning!

4. Cold-pressed coffee is 67% less acidic! Many of us can’t stomach brewed coffee.

Just pour in your grounds, add cold water, and let it soak overnight in the fridge before you press.

5. You no longer have to worry about replacing filters or k-cups, or tearing apart your machine to clean it.  

The 2-Piece French Press is so easy to clean!

Summary: Why French Pressed coffee is the best

1. cheaper than other coffee
2. faster and easier to make
3. less waiting time
4. 67% less acidic
5. easy as 1-2-3 to clean

Written by Kelly Gibson June 10 2015

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Nutrition Coach | French Pressed Coffee | Coffee Drinker | Caffeine | Healthy Coffee | Is Coffee Healthy | Coffee is Vegan

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America is Going Vegan, Exponentially

America is Going Vegan, Exponentially

Vegetarian diets have been considered healthy in the past few decades, but studies in recent years have questioned the validity of dairy & egg products being healthy as well. With a constant influx of undercover investigations appearing on facebook, youtube, and Netflix documentaries, more and more Americans are becoming aware of what really goes on in factory farms and food processing plants (and eventually into their food.) With heart disease & cancer being the leading causes of death in the United States, and continuing research by Physician’s Committee for Responsible Medicine (1) and NutritionFacts.org (2), people are making the connection between diet and health.
Poor health is not just an adult problem. What children are fed at a young age will determine their health & eating habits as they grow up. Childhood Type II Diabetes has been on the rise, affecting 208,000 U.S. citizens under age 20 and continues to grow (3). 16 million Americans have gone vegan or vegetarian as of 2009 (8), and 100 million have mentioned they started making healthier choices like switching from cow’s milk to dairy-free products or cutting red meat from their diet. The demand for vegan products is higher than ever in 2014, that even schools & daycares are creating plant-based menus for kids! Oh, and did I mention McDonald’s sales dropped 3.8% this month (9)? Yes,¬†America is Going Vegan!

America is Going Vegan, Really! The nation’s first vegetarian public elementary school was announced in May 2014 at Public School 244 in Queens, NY (4). Today, MUSE School CA near Los Angeles has been announced that they will be the first official VEGAN school in the country in 2015 (5). The 2014 Golden Carrot Award winners via PCRM for the most healthy school menus were MUSE School CA, Lincoln Public School District in Lincoln NE, and Desert Garden Montessori School in Phoenix! Yes, we officially have at least FIVE healthy plant-based schools in the U.S. now. And TWO are local!
In addition to Desert Garden Montessori, you can check out the Little Learner’s Group Daycare in Mesa for a fully plant-based menu. The owner, Clarissa, is a former client of mine who has gone vegan through my Nutrition Coaching services, and she now raises her son vegan and wants to ensure good health of the children in her daycare as well. She put together a fully plant-based menu on her own and after extensive efforts, has gotten it approved! Yes,¬†America is Going Vegan!

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Golden Carrot Award for the Top Vegan School Lunch program. America is going vegan one school at a time.

Written by Kelly Gibson on October 24, 2014

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1. www.PCRM.org 2. www.NutritionFacts.org
3. http://www.diabetes.org/diabetes-basics/statistics/
4. http://school-stories.org/2014/05/inside-the-nations-first-vegetarian-public-school/
5. http://www.ecorazzi.com/2014/10/23/ca-school-to-become-first-vegan-school-in-the-country/#.VEmDVIOG5T8.facebook
6. http://www.pcrm.org/nbBlog/index.php/10th-anniversary-of-the-golden-carrot-award/ 7. http://www.thelittlelearnersgroup.com/
8. http://news.therawfoodworld.com/16-million-people-us-now-vegan-vegetarian/?utm_content=buffer19afa&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
9. http://www.marketwatch.com/story/mcdonalds-profit-down-30-on-us-china-woes-2014-10-21

Personal Trainer in Tempe AZ | Plant-Based Nutrition Coach

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Gluten Free Diets – Fad or Fact?

Gluten Free Diets – Fad or Fact?

Have you chosen¬†a gluten free diet to lose weight or get healthy because you have heard that wheat or¬†gluten is ‚Äúbad for you?‚ÄĚ ¬†I am about to tell you how true these health claims really are.

gluten-free-yes-or-no-fad-or-fact-wheat-belly-gluten-allergy-gluten-intolerance-celiacs-disease
Is Gluten Free the Way to Be? Read on!

Gluten free diets can be effective for weight loss and health, depending on three factors:

1. Whether or not you have a gluten intolerance, celiac’s disease, or a wheat allergy

Are you gluten intolerant, have an allergy, or suffer from a lifelong auto-immune condition known as Celiac‚Äôs Disease? ¬†If so, you should absolutely follow¬†a strictly gluten free diet upon diagnosis. ¬†If you have not been tested and have suspicions of having a gluten problem, I encourage you to see a ND or MD to run blood¬†tests. Food intolerances, allergies and celiac’s disease are NOT¬†something to mess with, as¬†gluten problems can lead to¬†immunodeficiency, leaky gut, and even more auto-immune conditions over time. ¬†You may want to know exactly what foods are safe to eat and stick to it 100% if you have these gluten problems. ¬†For these conditions, it requires a lifestyle change moreso than a short-term ‚Äúdiet‚ÄĚ. ¬†¬†Eating foods that your body can’t handle will lead to¬†unwanted weight gain.¬†For those who do not have a true gluten problem, you might be¬†trying a gluten free diet for the wrong reasons and may¬†put yourself through more trouble than its worth to restrict the popular gluten¬†ingredients in the supermarket. Glutenous foods include wheat, barley, rye, and vital wheat gluten.

2.  What you are eating to replace gluten in your diet 

If you are replacing glutenous grains with processed grains instead of healthy whole grains, you are most likely on a fad diet and not making healthy choices for weight loss.  100% whole wheat has moderate protein from gluten and also is a high fiber food; processed grains are typically low protein and low fiber. Regardless of your reason for going gluten-free, you should try to eat healthy to get results. Take the time to study the ingredients that you find on the labels of foods or be careful what you put in your homemade meals to replace the gluten proteins in wheat, rye, or barley.  Many gluten free foods are also high in oils which are 100% calories from fat, and there are 9 calories per gram of fat. Other gluten-free products contain eggs, which are both very high in saturated fat and cholesterol, yet contains no fiber.  To be safe, I would avoid eggs on a gluten-free diet (another common allergen) and then check to see if there are less than 20% of calories from fat on the nutrition label.  Remember to question if a product is fad or fat? If you can follow these few tips, and eat more home cooked meals, you are likely going to see some weight loss results.

3.  The amount of sugar you are eating on gluten free diets

If you are overeating sugar, you are going to have trouble losing weight and might even gain weight on a gluten-free diet.  If you have gluten intolerance and also want to lose weight, then contact me for help because a lot of gluten free foods are jam-packed with added sugars and processed chemicals to make up for the lack of gluten.  This could bump up the amount of calories per gram of food, and you can easily overeat if your new diet is highly processed.  If going gluten free results in you making more homemade meals, you might experience the contrary and start to lose weight.

Need help learning about¬†gluten-free diets¬†or getting¬†a written nutrition plan¬†that’s right for you? ¬†I write plans with both 100% whole¬†wheat and¬†gluten free options! Choose the foods¬†that are right for you!

kelly-gibson-vegan-gluten-free-nutritionist-nutrition-coach-tempe-mesa-az-ahwatukee-scottsdale-phoenix-gilbert-arizona
Kelly Gibson, Vegan Gluten Free Nutrition Coach

My name is Kelly and¬†I am intolerant¬†to wheat and gluten. ¬†¬†I was sticking to¬†gluten free diets mostly for 3 years, but cheating¬†once in a while with a food that contained wheat or gluten really affected my weight goals.¬† Having a snack once a week containing gluten created auto-immunity inside of my¬†body and prevented me from losing the weight that I¬†worked so hard for the other 95% of the time. ¬†After going fully gluten free, I have never felt better and even lost my last 7 pounds.¬†I plan to be on a gluten free diet for the rest of my life and I do it for my¬†health! If I didn’t have intolerance I would have no problem eating it, and I have no problem encouraging others to do the same. It is estimated that roughly 30% of people have a gluten problem; as for the other 70% they¬†shouldn’t have¬†to¬†worry about cutting the gluten.

Written by Kelly Gibson on Jan 12, 2015. Edited Aug 5th 2016.

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Call me at Kelly Athletics for more info 480-270-49six8

Phoenix Personal Trainer 85044 | Plant-Based Nutrition Coach 85244 | Gluten-Free Nutrition | Gluten-Free Meal Plan | List of Vegan Nutritionists in Chandler Arizona | Tempe Personal Training | Group Personal Training | Gilbert Personal Training | Phoenix Personal Training | Old Town Scottsdale Personal Trainer | Fitness Trainer Chandler AZ | Gluten Free Diets | Kelly Athletics LLC 

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The Most Spectacular Gluten Free Vegan Pizza!

How to Make a Spectacular Gluten Free Vegan Pizza

In this video, a gluten free vegan trainer who coaches clients online to eat gluten free vegan will walk you through how to make a gluten free vegan pizza with just the basics. ¬†You don’t need any baking experience to be able to follow along and try the recipe that I am showing you. Although I am using alot of ingredients to make the dough, it’s quite a simple process actually. I encourage you to give it a try, you won’t regret it! ¬†This is truly a spectacular gluten free vegan pizza with wonderful flavors. If you aren’t too keen on all the added effort of making the dough, feel free to just skip ahead to the sauce and toppings… anyone with a few minutes on their hands and an appetite can make this delicious pizza with ready-made-crust. ¬†Enjoy!

What you’ll need:

  • Preheated oven at 450F
  • food processor
  • spatula
  • measuring spoons & cups
  • one medium sized bowl
homemade-gluten-free-vegan-pizza-tomatoes-olives
Gluten Free Vegan Pizza, Topped with Tomatoes and Olives

Ingredients:

Gluten Free Pizza Dough:

  • Glutino Pizza Crust Mix
  • 1/6th cup olive oil
  • 2Tbsp ground flaxseed + 6TBSP water
  • 1/2 tbsp maple syrup
  • 1/8 tsp himalayan salt
  • 1/8 tsp black pepper


Cashew Garlic Sauce
:

  • 1/2 cup soaked cashews
  • 1/2 TBSP fresh garlic
  • 1/4 cup plain almond milk
  • 1Tbsp oregano
  • 1/4 tsp sage
  • 1/4 tsp basil

Toppings:

  • 1/2 can black olives
  • 1 medium tomato
  • 3 green onions

Instructions: Bake for 10-12 minutes or until crust is firm…. Now you have a Spectacular Gluten Free Vegan Pizza !

Video by Kelly Gibson | Gluten Free Vegan Trainer and Online Vegan Coach | on July 30, 2014

 

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Vegan Nutrition Coach | Gluten Free Nutrition | Vegan Personal Trainer | Vegan Trainer | Gluten Free Diets | Gluten Free Vegan Trainer

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PB&J Cannelini

PB&J Cannellini

Hate the taste of plain beans but need more protein? Try this delicious snack:

PB&J Beans

Ingredients (Serves 2):

  • 1 can Canellini beans (or equivalent dried beans, prepared)
  • 2 TBSP natural peanut butter
  • 1/4 cup organic strawberry jelly (look for jelly with no sugar added)

It’s this simple… heat up your beans and put in a mixing bowl, add PB&J and stir until evenly mixed together. Tastes amazing! Tip: This is a well-balanced snack for anyone, including kids!

  • Total Calories Per Serving of PB&J cannelini: 330
  • Protein: 16g
  • Fat: 8g (mostly unsaturated from PB)
  • Carbs: 42.5g

Want more delicious snack ideas like PB&J cannelini? Try our 7-Day Vegan Kickstart!!

Written by Kelly Gibson on November 1, 2014

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Gluten-Free Vegan Sugar Cookies

Gluten-Free Vegan Sugar Cookies

A cookie with no butter, oil, refined sugar or eggs?  That’s right!  Cut out the junk and still enjoy a delicious dessert! 100% Gluten-free vegan

These are an especially great treat for the holidays!

Gluten-Free Vegan Sugar Cookies:

  • 3/4 cup gluten-free all purpose flour
  • 1/4 cup coconut sugar
  • ¬Ĺ organic banana, mashed until smooth (makes about ¬ľ cup)
  • 2 tablespoons organic vanilla soy milk
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • Dash of salt

Preheat oven to 325F. Combine banana, soy milk, and sugar in a medium mixing bowl.  Slowly add flour, baking soda + powder, and salt. Mix until smooth.  Scoop dough into one-inch balls, and place onto cookie sheet, and top with sprinkles. Bake in the oven for 8-10 minutes, cool, and enjoy. Tip: if you don’t like banana, try applesauce instead.  Give it a try and let me know how you like your Gluten-Free Vegan Sugar Cookies!

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Written by Kelly Gibson | Gluten-Free Vegan Trainer | Vegan Nutrition Coach | Gluten Free Vegan Recipes | Gluten Free Vegan Cookies

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Top 7 Reasons to Ditch Meat

Top 7 Reasons to Ditch Meat

Do you need meat to be healthy? Yes Рyou need meat on your bones to be healthy and to sustain life. However, no, you don’t need to EAT meat from animals to have meat on your own bones. You can obtain a heavy dose of protein and essential vitamins from meat, and you can even lose weight by restricting calories and eliminating processed foods while eating meat. What you need to ask yourself is, is it worth it to put your health at risk in order to keep eating meat? Despite what the Atkins or Paleo diet trends have been saying, there is plenty of evidence that has debunked Paleo myths about eating meat for good health.  Despite popular belief, meat does not convert to meat on your bones unless you are working out and strength training. Protein breaks down into amino acids before ever reaching your muscles.  Something to remember: Muscles are built in the gym, and FAT is built in the kitchen. Take a look at the top 7 reasons to ditch meat and just say NO to eating meat:

7-reasons-to-stop-eating-meat
7 Reasons to Ditch Meat | Stop Eating Meat

 

  1. Meat is high in cholesterol, and not the good kind. One steak (308g) constitutes 278mg of cholesterol.  High LDL cholesterol can cause increase blood pressure and cause atherosclerosis which leads to heart disease. The truth is, cholesterol is not an essential dietary nutrient because our bodies produce healthy levels of cholesterol without food. Has your doctor ever told you to raise their cholesterol? Doubtful, so don’t worry about it being too low.  Vegans average an overall cholesterol level of 133, while omnivores have levels of 200+.
  2. Meat is extremely high in saturated fats, which are different than plant fats (or oils) because animal fat becomes solid at room temperature. These types of fat can increase cholesterol in the blood and increase risk of stroke and heart disease.  Studies show that vegans are 33% less likely than omnivores to have a heart attack.
  3. Meat is very dense in calories, which makes it quite easy to overeat.¬† Typically it takes the brain 20 minutes to send signals to your body that indicate you are full and satiated.¬† If it takes 5 minutes to eat a 250 calorie beef dog or burger, you might be in trouble and have enough time to eat up to 4X as many calories as your body needs before you start to ‚Äúfeel‚ÄĚ full. If this isn’t enough reason to ditch meat, keep reading.
  4. Meat contains minimal carbohydrates, and that’s a bummer because carbs fuel our brains!  Ever feel groggy or tired after a meaty meal?  You might need some healthy carbs.
  5. The amount of protein in meat is much higher than our bodies can handle in the longrun.  Extra protein builds up and causes kidney stones.  If left untreated then it can result in kidney failure. 
  6. Meat contains no fiber, which means you’ll probably get constipated if you don’t eat loads of fibrous vegetables or take psyllium husk supplements to help you digest.
  7. Meat grows bacteria, which can cause e. coli infections and awful digestive issues like diarrhea. Just say NO to meat.  Now that you know at least 7 reasons to ditch meat, will you?

 

meat-causes-digestive-issues-and-chronic-disease
Meat Can Cause Digestive Issues and Chronic Disease

‚ÄúBut it tastes so good!‚ÄĚ and ‚ÄúI need my protein!‚Ä̬† Don‚Äôt worry, there are plenty of delicious plant-based proteins you can have instead.¬† In fact, most plant-based foods contain at least 8% of its calories from protein. Fruits have the lowest protein content between 5-8% usually, while green leafy vegetables, beans, nuts and seeds have up to 20% protein content.¬† There is a wide variety of plant based proteins. Take a look at the following high protein plant foods. I hope these are enough¬†Reasons to Ditch Meat. ūüôā

what-vegans-eat-infinite-vegan-options-plant-based-meats
There’s Lots to¬†Eat instead of Meat – Try a Vegan Diet!

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Raspberry Sun Tea Recipe

Raspberry Sun Tea Recipe

Written by Cheyenne W, blog writer. Sun Tea Recipe by Kelly Gibson.

As we say goodbye to the freezing winter weather of the past few months and say hello to brutal Arizona hot weather, we may be wondering ‚ÄúWhat is the best drink to cool us off in this blazing heat?‚ÄĚ Some of us may spring for cold soft drinks and sugar filled hydration drinks. But these drinks can cause far more harm than good and are often loaded with caffeine which leads to us feeling even more dehydrated than before. They are also full of dyes and other harsh chemicals that can cause health problems both in short term and long term. A much more simple and healthy option to this problem is a¬†refreshing, homemade Raspberry Sun Tea recipe!¬†¬†This delicious raspberry sun¬†tea recipe is great for the famous Arizona heat waves we experience yearly and will leave you feeling quenched without all the harsh chemicals.

raspberry tea
Raspberry Sun Tea Recipe over Ice

What you’ll need for this Raspberry Sun Tea recipe:
‚ÄĘ 2 quarts of water
‚ÄĘ 6-8 bags of tea (Green tea is preferable but black¬†tea will do)
‚ÄĘ A 2-quart glass pitcher, cleaned & bleached for precaution
‚ÄĘ 1/2 cup fresh raspberries

Instructions:
‚ÄĘ Add water to the pitcher.
‚ÄĘ Add the bags of tea then set the pitcher in direct sunlight for about 1-2 hours. Alternatively, you may put it in the shade for 5 hours if you are concerned about UV rays.
‚ÄĘ Remove the tea bags from the pitcher. Put the raspberries in a medium sized or large bowl and add maple syrup to sweeten them.
‚ÄĘ Mash the raspberries completely so they can be easily incorporated.
‚ÄĘ Refrigerate immediately, then drink in 1-2¬†hours; Or, pour the tea immediately into a glass and stir well¬†over¬†ice. ¬†Discard after 24 hours or if you notice any syrupy strands in the tea.

This refreshing tea can make even the most blistering of weather more enjoyable. It can be enjoyed be one person or be the main drink at a large gathering of friends and family as an alternative to large boxes of soda and beer that can be filled with calories and chemical dyes. Serve at any occasion that you might want to celebrate or to make a normal day better.

Looking for more refreshing drink recipes? Try one of my vegan recipe plans for juices, smoothies, and more!

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Benefits of CHOCOLATE this Valentine’s Day!

Benefits of CHOCOLATE this Valentine’s Day!

So you’ve heard all the bad things about chocolate, like how it is high in fat and sugar and will make you gain weight if you overeat it…¬†But, if you take away the dairy and the sugar, you might actually have a healthy product! ¬†Let’s take a look at the benefits of chocolate in it’s most valuable ingredient: cocoa.

Cocoa Powder comes from the cocoa bean, grown on cacao trees mainly¬†in South America. ¬†Raw Cocoa¬†is a¬†nutritious plant that contains several minerals like¬†calcium, copper, magnesium, phosphorous, potassium, and zinc. (Sounds like the benefits of chocolate could mean¬†good for your bone health… Now we are onto something!) Not only that, but cocoa powder by itself contains almost 20% of calories from protein!


Image by http://www.nutritiondata.self.com/

Cocoa powder can be used in so many ways! ¬†I like to come up with healthy ways to eat food we like, especially chocolate!!¬† Here is a 3-ingredient cocoa recipe that you can try for¬† Valentine’s Day:

2T cocoa powder
1/4 cup sunflower seeds
1/4 cup dried pitted dates

 

Instructions: Use a food processor to mix all of the ingredients together, then shape into cookie balls. No baking required. (This was a favorite in our first Vegan Challenge!)

I have so many more chocolatey ideas! Join the Vegan Challenge for more cocoa-based recipes and you can experience all the benefits of chocolate! Contact Me for More Info:

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Do Vegans Need Vitamin B12?

Do Vegans Need Vitamin B12?

By: Cheyenne W, vegan blog writer for Kelly Athletics. Revised by Kelly Gibson – Do Vegans Need Vitamin B12?

Have you heard the argument that vitamin B-12 is absent from¬†a plant based diet and that vegans are deficient? Many of these arguments have spread propaganda such as ‚ÄúIf you¬†only eat a plant based diet, you will be deficient in B-12. Therefore you need meat and other¬†animal products in order to survive.‚ÄĚ But all this that has been said is completely false. It can be¬†possible for anyone to be deficient of B-12 regardless of what they include in their diet. Often¬†health problems such as gluten intolerance can lead to a B-12 deficiency. So, the question arises, do vegans get Vitamin B12 from their diet or should they supplement?

What exactly is Vitamin B12?  B12 belongs to the B complex of vitamins. B vitamins are necessary for energy metabolism and other biological processes. The B12 vitamin is essential for the replications of DNA, the formation of red blood cells and maintenance of the central nervous system. Vitamin B12 in fact is derived from a bacteria in the soil that grow the plants we eat. So, do vegans need vitamin B12 or is it in our plant-based diet already?

Extensive use of pesticides and sanitation to the soil in which we grow our produce has diminished the soil of essential nutrients, which has lead to an absence of B-12 in plant sources. The amount of B-12 a person needs every day is very minimal and a person who eats animal products gets far more than they actually need. The recommended weekly allowance of B-12 is believed to be 2,000-2500 microgram. Like any other vitamin, too much B-12 has been found to be very harmful rather than helpful so moderation is important. There are many much healthier sources of B-12 that are free from unhealthy animal products and should be incorporated into a person’s diet.

One option is to take a B-12 supplement, best absorbed with methylcobalamin as pictured below. Cyanocobalamin can release cyanide into the bloodstream which can be harmful to our bodies. Be sure to get vitamins that are suitable for vegetarians and vegans because often the capsules are made from gelatin, which is derived from the connective tissue and bones of livestock.

Many vegan foods are fortified with B-12 such as foods made from wheat gluten and soy beans and other vegan meat substitutes. Make sure though that the meat substitutes are in fact vegan because often they contain eggs or milk, such as the morning star brand.  Always check to see if they are vegan and fortified with B-12. The most famous of the foods that are fortified with B-12 is nutritional yeast. Brewer’s yeast and nutritional yeast are often fortified with B-12 and added to various foods as a source of this vitamin. Another great source of B-12 are fortified plant milks such as fortified soy milk.

Eating vegan foods fortified with B-12 at least three times a day have been found to give the full needed daily amount in place of supplements. B-12 supplements and foods that are fortified with B-12 are healthy sources that do not contain any of the unfortunate health consequences from animal derived foods. With careful planning and knowledge of nutrition, you will get every nutrient you need to live a healthy life from a plant based diet.

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References:
eCornell Certification in Plant Based Nutrition, Course: Principles in Practice, Lecture: The Role of Supplements.