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The secret ingredient that makes chocolate healthy is cacao.  Packed with high omega’s, healthy chemicals like flavonoids and theobromine, making it a disease killing machine. It takes approximately 400 cacao beans to make one pound of chocolate.

Chocolate isn’t chocolate if it has no cocoa solids or cocoa liquor.  White chocolate isn’t really chocolate and really has no health benefits.  Recent studies also show that milk interferes with the absorption of antioxidants.  So unless it’s dark chocolate, all other types of chocolate does nothing for you besides tasting good and adding extra calories.

5 Health Benefits of Dark Chocolate

• Improves Heart Health
• Great for Memory
• Helps lower blood pressure
• Rich in antioxidants including vitamins, minerals and phytochemical
• Protects body from disease

Dark chocolate has a much richer flavor than milk chocolate because of the high cocoa content.  The higher the percentage of cocoa, the stronger the taste.  Cocoa in its natural form is a bit bitter and strong-tasting.  Chocolate makers tone this taste down by a process called alkalizing, adding milk, sugar and either fermenting or roasting the chocolate.  All of which alter the health benefits of chocolate by destroying the flavanols and not allowing our bodies to use them.

1 oz.  of dark chocolate with 70 percent to 85 percent cacao solids contains around:

• 168 calories
• 12.8 grams carbohydrates
• 2.2 grams protein
• 12 grams fat
• 3.1 grams fiber
• 0.5 milligram manganese (27 percent DV)
• 0.5 milligram copper (25 percent DV)
• 3.3 milligrams iron (19 percent DV)
• 63.8 milligrams magnesium (16 percent DV)
• 86.2 milligrams phosphorus (9 percent DV)
• 200 milligrams potassium (6 percent DV)
• 0.9 miligram zinc (6 percent DV)
• 2 micrograms vitamin K (3 percent DV)
• 1.9 micrograms selenium (3 percent DV)
• 20.4 milligrams calcium (2 percent DV)

Because of its high fat content, it is best to limit yourself to 7oz a week. Best to combine with nuts such as almonds for a richer antioxidant effect.  Adding dark chocolate to pancakes, mixing it with granola for a snack or simply just having a small piece are great ways to boost antioxidants into our bodies!

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When it comes to juicing, it’s a good idea to make juices with more vegetables than fruits.  Because fruits are sweet, delicious and easy to eat, we tend to eat a lot of fruits, but we never get enough vegetables.

It’s important to remember that juicing is not a substitute for eating fresh fruits and vegetables because juicing machines separate the juice from the fiber-containing pulp. Fiber plays a vital role in good health so in addition to fresh juice, make sure to include whole fruits and vegetables to ensure adequate fiber intake.

Make or buy

Juicing can be tedious, but best if homemade over store bought.  Fruits and vegetables can also be blended to ensure not all fiber has been lost.

Storage

Natural juices don’t stay long, make sure to juice only what you will drink right away.  The longer they sit around in the refrigerator the more sugary they become. Make sure to keep juices always sealed to prevent bacterial contamination.

Vegetables

On an average day, it’s hard to get in 3-5 different types of vegetables, especially the dark green vegetables.  It is best to juice darker green vegetables and also beets because they are low in calories and rich in antioxidants.

Sugars

Always opt for natural sugars over artificial sugars.  Juices with one or two fruits tend to be lower in sugar and are much healthier.

Fruits

Fruits naturally are high in sugars.  When juicing, try to make juices that have one or two fruits in them.  Also vitamin C fruits such as oranges, pineapple, cranberries help to absorb minerals and vitamins in darker green vegetables.

Herbs

Using herbs such as turmeric, ginger, parsley, mint and more are a great way to add more flavors and healing to your juices.

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Caffeine is a natural stimulant that is consumed worldwide. It’s naturally found in seeds, nuts or leaves of certain plants.  Tea, Coffee and cacao all have caffeine.

Ways Caffeine Can Be Beneficial

Better Memory & Alertness

A recent study showed that participants who drank 37.5–450 mg of caffeine had improved alertness, short-term recall and reaction time.

Because caffeine has the ability to increase dopamine and norepinephrine and block adenosine, studies are showing that it may improve mood, decrease the likelihood of depression, stimulate brain function and protect against Alzheimer’s and Parkinson’s.

Exercise Performance & Burn Fat

When it comes to burning fat during exercise, consuming small amounts of caffeine an hour before exercising helps to burn more fat.

Heart Health

In a recent study they found the risk of heart disease was lowered by 16% percent in individuals who drank at least one cup of coffee per day.

Another study showed that drinking 2-4 cups of green tea per day helped to lower risk of stroke by 14-20%.

Green Tea & Matcha Tea

Green tea and matcha tea are caffeinated, but are great sources of antioxidants.  Research has shown that consuming at least one cup per day is associated with decreased risk of heart disease and cancer.

In conclusion, I wouldn’t completely stop drinking caffeine, there are many health benefits associated with caffeine.  I would try to drink in moderation, and if it’s before bedtime, always opt for caffeine free herbal teas.

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4 Benefits of a customized meal plan

1. Customized for you
   The benefits of having customized meal plans is that it’s tailored for your specific requirements.  Taking account food allergies, caloric intake, protein requirement, food preferences and food intolerances. It gives you the freedom to enjoy foods that you love and make it easier to build a habit around it.
2. Know what you eat
   Preparing meal plans gives you the chance to be in charge of your meal plans.  It opens the door for variety and inspire you to try new recipes.  It also decreases the time you spend preparing meals.

3. Grocery List
   A customized meal plan saves you time by making planning and shopping easier and purposeful for you.
4. Satisfied
   Regular meals and snacks ensure that you have a balanced diet reducing cravings and hunger.  A balanced diet provides the appropriate nutrients to balance out blood sugar and keep your body in a satiety state.

A customized diet plan provides the flexibility to eat healthy without putting limitations and restrictions.  It’s the best tool to creating a healthy habit.

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