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Unexpected Ways Diet Affects Your Life

Unexpected Ways Diet Affects Your Life

Written by Paige Johnson from Learnfit.org ; Edited by Kelly Gibson.

how-exercise-affects-your-health
Ways diet affects your life. Image via Pixabay

 

You’re probably already aware that the food you eat affects your weight. Healthy, low-calorie foods may help you lose excess pounds or maintain a fit figure, while processed foods high in sodium and sugar might make you pack on the pounds. It’s wise to enjoy unhealthy food and beverages in moderation, but not just because they impact your weight. Here are four surprising areas of your life that can benefit or suffer from your dietary choices.

 

Emotions

Mental illness is common in the United States. Approximately 44 million adults have a mental health condition, and many children also battle at least one form of mental illness. Some mental health conditions are triggered by genetic or environmental factors, but did you know that food also affects your mood? Even if you don’t have an existing mental health condition, your dietary habits may make you cranky, depressed, or anxious.

So what’s safe, and what should you avoid? It’s generally best for people to consume fresh vegetables and fruits, as well as whole, sprouted grains, legumes, natural oils, and nutrient-dense seeds. Grains and high-glycemic fruits should be balanced with protein-packed foods (think nuts, nut butters, beans, hemp seeds)  to avoid a blood sugar crash from excess carbohydrate consumption.

Here are some foods to limit or avoid completely if you want to protect your emotional health:

  • Dairy
  • Refined sugar
  • High-fructose corn syrup
  • Hydrogenated oils
  • Artificial colors and flavors
  • High-sodium foods

Some people may also need to avoid common foods associated with internal inflammation, such as gluten. Your doctor or a licensed nutritionist can review your current diet and let you know if it’s a good idea to change anything.

 

Mental Clarity

Do you ever find it difficult to focus on work, school, or household chores? Your diet might be the culprit. One recent study found that poor dietary habits may impact cognitive health. Some researchers believe that eating fried food can increase your risk of developing Alzheimer’s disease.

On a positive note, it may be possible to prevent or even reverse the effects of a bad diet. Here are some brain-friendly foods to incorporate into your diet:

  • Avocado
  • Broccoli
  • Dark Chocolate (look for vegan options)
  • Acai berries
  • Coconut oil

Pay attention to how your body feels after you consume different foods. You may notice other foods help or hurt your memory.

 

Sleep Schedule

Do you struggle to fall asleep at night? Or perhaps you have no trouble falling asleep, but you find it difficult to wake up, even after a full night of rest? These are common complaints from people who do not consume nutritious foods on a regular basis. That’s because there is a potential link between sleep issues and poor dietary habits.

Even if you eat well, you may notice you feel more tired than usual after you consume certain foods. L-tryptophan is an amino acid that raises serotonin levels in your brain. When this occurs, you feel sleepy or relaxed, which can disrupt your sleep cycle. Here are some foods that contain this amino acid:

  • Turkey
  • Cheese
  • Red meat
  • Chicken
  • Tofu
  • Nuts
  • Seeds

Animal based foods like turkey, cheese, red meat, and chicken also lack glucose which is the primary energy source for the brain – I recommend avoiding these foods. You may also experience fatigue if you eat too much of a specific food, even if it’s a healthy plant-based food like tofu, nuts and seeds. This is because your body has to work hard to digest the food and distribute the nutrients throughout your body. Limit these.

 

Social Functions

The foods you eat or avoid can have a major impact on your social life. Depending on your lifestyle, this can be a positive or negative experience. For example, if you avoid foods with refined sugar and wheat, you may find it difficult to dine out with friends. If you live a vegan lifestyle, you may notice friends no longer extend invitations to barbecues or birthday parties.

Luckily, there’s an easy solution for this issue. If you don’t want to change your diet, just make sure you arrive prepared for social functions. Let friends know that you don’t mind bringing a gluten-free dessert or vegan appetizer to their party. You can also host potluck parties at your home so that everyone can eat something they enjoy.

Your dietary choices can tilt the scale in either direction, but they also impact other areas of your life. Think carefully about the foods you consume so that you can protect your mind and body.

 

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Four Fun Fitness Ideas

Get Fit and Have Fun with these Four Fitness Ideas

Written by Paige Johnson from LearnFit.org on how to have fun with fitness

fun-fitness-ideas-jump-rope-dog-walking-racquetball-drumming
Fun Fitness Ideas. Photo Credit: stefanrodgall, Pixabay

If you really want to get fit, but the thought of going to a gym doesn’t exactly motivate you, then you need to modify your definition of what constitutes a workout. All you need to do is find an activity that pushes your body outside its comfort zone. That means walking your dog counts as exercise! Here are a few fun fitness ideas:

  1. Jump Rope

Kids aren’t the only ones who can jump rope. Not only is jumping rope fun, but it also provides an intense, full-body workout. Jump ropes are also inexpensive and easy to take with you wherever you go. Vacation is no longer an excuse for skipping your workout.

According to Shape, “Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms.” Their 20-minute routine will burn more than 200 calories. You can repeat it two or three times (or switch it up each repetition) to burn more calories. You can also add jump rope before or after more fun fitness ideas: dog walking.

  1. Dog Walking

If you own a dog, you know how much dogs love to go for walks and how exercise is important for your dog. But did you ever consider that exercising your dog also means you get exercise? Not only do you get in a workout, you’re more likely to put in the extra mile with your four-legged friend. A study showed participants who started consistently walking their dogs walked more often and for longer distances than those without dogs. If you do not own a dog, you can still benefit from dog walking. For example, you could work weekends as a dog walker or volunteer to walk the dogs at a local animal shelter. If you don’t live near a shelter, consider volunteering to walk your neighbor’s dog or going on a walk with a friend who owns a dog.

  1. Racquetball

Looking for an intense cardio workout besides running? Try your hand at racquetball. One hour of play is equivalent to running two miles, according to Health Fitness Revolution (HFR). In just 20 short minutes, you will run roughly 3,650 feet, and after one hour of play, you will burn up to 800 calories. Racquetball requires you to use every muscle group. Running works your lower body, balancing as you swing works your core, and hitting the ball works your upper body. In addition, it improves flexibility, balance, and coordination. As your game improves, you will become better at making quick and strategic decisions, thus working your brain as well.

HFR adds, “It helps with neural adaptation by stimulating a faster connection between brain and muscle movements, which improves a player’s reflexes even off the racquetball court.”

  1. Drumming

Have you ever been to a concert and noticed how sweaty drummers get? Drumming is an intense cardio workout. Researchers found that during a 90-minute concert, the drummer from the band Blondie was working as hard a 10K runner or professional soccer player, according to the Chicago Tribune. He was burning 600 calories during the concerts. Through drumming the sticks, you work your shoulders, arms, and core. You work your lower body when you play the bass drum. Drumming requires strength and endurance as well. If you don’t know how to play drums, and you don’t feel up to learning, you can always try an exercise program modeled after drumming, such as POUND. POUND uses lightly weighted drumsticks and provides a “full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.”

Just rethink what exercise means to you, and it is easy to enjoy your workout. You are more likely to make exercise a part of your weekly routine if you are enjoying yourself. Whether it is jumping rope or taking your dog for a walk, just remember to have fun! Fun fitness ideas.

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How to Stay Motivated

How to Stay Motivated: Do it Your Way

Article by Olivier Poirier-Leroy of YourWorkoutBook on How to Stay Motivated

Social media can be a real son of a bee sting. Sure, it helps us stay in touch with friends and family, but it also shows us the endless trove of workout pictures from our gym addict friends, which tend to make us feel even worse about ourselves. And so we try to do what they do.

First mistake, bucko. Odds are you already know what works best for you.

“I think the most important part about motivating clients is to let them lead the conversation,” says Kelly Gibson, CPT, of Kelly Athletics on how to stay motivated.

“They know what works best for them, they just need someone to hear that they understand and support their beliefs. Once there is a mutual understanding, it is a good time to introduce clients to ideas of what foods and exercises might help them on their path.”

Remember: we all respond differently according to interests, exercise history, and everything else that goes into making us a special little snowflake. Embrace your individuality and stick with what you know that works instead of trying to emulate what someone else is doing.

If you like my motivation style so far, try a FREE consultation to see if my Nutrition Coaching services would be a good fit for you! I’d love to hear from you and help you find your motive.

Check out 14 more tips on how to stay motivated here: http://www.yourworkoutbook.com/

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How to Overcome a Weight Loss Plateau

How To Overcome a Weight Loss Plateau
Are you constantly exercising, dieting, and still can’t get past your weight loss plateau?!

weight_scale

Here are some tips on how to manage this:

1. Weight gain does not mean fat gain.  Assess the food you are eating because calories are not always the cause of weight gain. Sometimes bloating can come from too much sodium, or being a bit constipated or backed up. If you eat more whole foods and less processed foods, you can reduce your sodium intake and increase fiber intake to flush out the added weight rather quickly.

2. Nutrients you are getting – are you missing something from your diet? take multivitamin or supplement if you are lacking.

3. How much water do you drink?  If you are dehydrated you can easily overeat or your body will hold more sodium, again creating a bloated unhappy feeling with potential weight gain. Cleansing can help get rid of toxins, so drink your water at every meal and consider a 3-day Shakeology Cleanse or Thisilyn Cleanse. (I have had positive results with both of these, but no I do not sell them).

4. Take multiple measurements – body fat %, circumference measurements, and the scale. Don’t always rely on one number because you could making improvements in one place and not another!  The scale is sometimes a false reading of your true progress and can make you think you are getting fat when you are actually losing fat, holding water and/or building muscle.

5. How hard are you working? Increase the intensity of your workouts to burn fat faster, such as high intensity interval training or HIIT workouts.  Lifting heavier weights can also increase your metabolism for up to 36 hours.  Walking or jogging for an hour can be a waste of time if you aren’t burning fat. If you want to know why click here.

Written by Kelly Gibson on November 30, 2012

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Comment with how you plan to fight through your next weight loss plateau!

Kelly Athletics LLC: NASM Certified Personal Trainer | Tempe Arizona | Mesa Personal Training | Tempe Boot Camps | Boot Camp Classes in Arizona | AZ Fitness Trainer | Exercises for Women | Workouts for Fat Loss | How to Burn Fat | Easy Exercises for Weight Loss | Vegan Diets and Plant Based Dieting | Vegan Nutrition | Am I Lacking Nutrients on a vegan diet | Overcome Weight Loss Plateau | Cleanse and Detox | Former Team Beachbody Coach 2012 | Need more help with your diet? Try Nutrition Coaching today!

 

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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 😉  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!

golden-carrot-award-top-vegan-school-lunch-program
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 “bad for you?”  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’s 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 “diet”.   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 One Healthy Mac and Cheese You Have to Try!

HEALTHY Mac and Cheese

Want to enjoy the delicious flavor of mac and cheese without gaining weight???

Try my Homemade Gluten Free Vegan recipe for Healthy Mac and Cheese!
This recipe contains literally NO CHEESE, NO OIL, NO MARGARINE and NO BUTTER. Seriously, You have to try this!

gluten-free-vegan-mac-and-cheese-dairy-free-homemade-recipe
Gluten-Free Vegan Mac and Cheese (using Homemade Dairy-Free Cheese!)

 

Directions:

Step 1: Cook 8oz package of brown rice macaroni as directed on package.

Step 2: Mix the following ingredients in a small mixing bowl:
1 cup raw cashews, ground into a powder
1/2 cup nutritional yeast
2tbsp cornstarch
2 tbsp dried basil
1tsp turmeric
1tsp paprika
2tsp ground mustard
salt and pepper to taste

Step 3: Strain the macaroni and rinse with cool water. Place into large mixing bowl.

Step 4: Add 1/4 cup original unsweetened coconut milk (make sure it is not vanilla flavored) + Add 1/4 cup of the dried powder mixture from step 2 and whip together with the pasta! Set aside extra powder to save for your next batch! Dig in and eat your Healthy Mac & Cheese!

gluten-free-vegan-mac-and-cheese-quinoa-spirals
Gluten Free Vegan Mac and Cheese Spirals using Quinoa Pasta

Want more delicious, HEALTHY, vegan & gluten free meal ideas? Contact Me about my 28-Day Vegan Challenges!

Written by Kelly Gibson on July 4, 2014

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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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