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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 chocolate-y 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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    2-Minute Sore Throat Remedy

    Sore Throat Remedy: The Best Natural Remedy

    Blog by: Cheyenne W, vegan blog writer. Edited and “Sore Throat Remedy” Recipe by Kelly Gibson.

    This time of year, there is an increase of sickness and sore throats. We all have lives that do not need to be interrupted by a cold and a sore throat. Colds and sore throats can also cause an interruption in one’s workout regime. Many medicines are filled with chemicals and can take days to take into effect. This remedy for a sore throat is not just fast acting and effective, it is also made at home and made with completely natural ingredients.

    Apple cider vinegar is a vinegar that is made from apple cider and is well known for its many uses but especially for its anti-bacterial properties. It is effective in killing bacteria that cause sickness, making it effective as a remedy for a sore throat. ACV is very acidic so make sure it is always diluted properly.

    Lemons are beneficial to health in much the same way that ACV. They are effective in flushing out unwanted toxins and are helpful against throat infections, making them an effective remedy for a sore throat. Cinnamon is a spice well know for its sweet flavor but it is also filled with antioxidants that fight disease. Combined together, this makes a very effective remedy for a sore throat! I have helped a dozen family & friends overcome a sore throat and even reduced phlegm by recommending this drink!

    Sore Throat Remedy Recipe

    Here are the ingredients you will need:

    • 1 cup of hot water
    • 1 tsp apple cider vinegar
    • 1 tsp fresh lemon juice
    • 1 pinch of cinnamon
    • 1 tbsp of maple syrup for sweetening (apple cider vinegar and lemon can be very bitter)

    Instructions: Combine all these ingredients in a cup of hot water and mix and then drink. It is possible to use lemon juice bought in a bottle but it is better to squeeze a lemon because bottled is often filled with other chemicals. Repeat if needed.

     

    Note: The best time to drink this beverage is immediately after you start experiencing a sore throat. It might not work as quickly if you have been suffering for days, and has not been tried on viral throat infections.  It works very quick for an oncoming sore throat!

    Contact Me for More Plant-Based Health Tips, Recipes, or More Info:

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      References:
      1. Authority Nutrition

      2. Optimal Beauty 

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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 “If 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.” 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.

      Looking to learn more about vegan vitamins or plant-based nutrition? Contact Me for More Info:

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