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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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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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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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Vegan Personal Trainer, Certified in Plant Based Nutrition at eCornell University

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The Vitamin D Deficiency Problem

The Vitamin D Deficiency Problem

Video Transcript:  Do you take a multivitamin to ensure that you cover your bases? Or maybe your doctor already diagnosed you with a Vitamin D deficiency and put you on a high dose? 

You’re not alone. The Vitamin D Deficiency Problem affects up to 75% of the population in the U.S. There are 3 main reasons why it’s so common today – 1. the overuse of sunscreen, people treat the sun like it’s full of germs and they’re afraid to get sunlight for a few minutes they’ll catch cancer. It’s beneficial to use sunscreen for longer duration of sunlight, but it’s ok to use spf 8 on occasion to get more vit d. 2. the American lifestyle of having desk jobs, playing on our computers or smartphones all day and spending less time outdoors, and 3. Eating a diet high in processed foods or fast foods. Does this sound familiar? Well If you suffer from any of the following symptoms – keep watching:

  • Weight Gain or Inability to Lose Weight
  • Severe asthma
  • Depression or gloomy moods
  • Weak, Brittle Bones or Bone Pain
  • Cognitive issues or poor mental function
  • Skin rashes like Psoriasis or Dermatitis

If you suffer from any of these symptoms of Vitamin D deficiency the first thing I’d recommend is getting sunshine 15 minutes a day 3 times a week – minimum. An easy way to do this is to do a cardio warmup and stretch outside for your workout. Your body produces vitamin D through skin exposure to UV rays  – so you have to be in direct sunlight (not through a window or in the shade) to boost your D levels. Your improved vitamin D levels can help release norepinephrine and dopamine (similar to an anti-depressant), AND you’ll release endorphins from the exercise which also improves your mood. Win-win.   If you live in a climate where that’s just not possible, then try to get your vit D from whole food sources of fat such as nuts, seeds, and oils.  The Recommended Daily Allowance (RDA) for the average adult is 600IU (international units) or higher.

The benefits of having healthy levels of Vitamin D is:

  • Lower risk of getting type II diabetes
  • Weight Loss or lower body fat
  • Helps with the absorption of calcium into your bones which is why you’ll notice that calcium supplements also contain vitamin D

Before you start going overboard with getting rays of sun every day let me just warn you that there are some side effects from having an overdose of Vitamin D: Here’s what to watch out for:

  •  Increased risk of skin cancer or sunburn by getting too much sun
  • Obtaining more than 4000IU per day can be a health risk, increasing your blood calcium levels which can lead to kidney stones.
  • Foods fortified with Vit D  – typically means the natural source of Vit D has been stripped from the food in processing and they needed to reapply the vitamin to the food to make you think its healthy and compete for your business.

Remember – spend about 15 minutes a day 3 days a week to get sufficient vitamin D levels, avoid fortified foods, only supplement if you are allergic to the sun or suffer from a severe Vitamin D deficiency, and make sure you don’t overdo it. Too much of anything can be bad!

Want to learn more about where to get vitamins in food? Try Nutrition Coaching or Contact Me for More Info:

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Resources:

www.webmd.com

http://ods.od.nih.gov/factsheets/VitaminD-Consumer/#h4

Video by Kelly Gibson on July 30, 2014

Vegan Nutrition Coach | Plant Based Nutrtition | Vegan Personal Trainer for Women

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Top 7 Reasons to Ditch Meat

Top 7 Reasons to Ditch Meat

Do you need meat to be healthy? Yes – you 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 “feel” 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

“But it tastes so good!” and “I need my protein!”  Don’t 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. 🙂

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

Need Help Reducing your Meat Intake? Try a Nutrition Evaluation or Contact Me for More Info:

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Benefits of Phytonutrients

Benefits of Phytonutrients

Phytonutrients are organic yet chemical-like substances only existent in plants such as whole grains, fruits, vegetables, legumes, teas, and nuts.  Although they are not “essential” for human life, the benefits of phytonutrients are their health-promoting properties.  Phytonutrients come in many classes, such as flavonoids, carotenoids, and phytoestrogens.

3 Foods with Phytonutrients: Moringa, Chlorella, and Spirulina

If you are wondering “why would I eat these?” let me explain the benefits of phytonutrients.  Flavonoids are compounds that are known to have antiviral, anti-allergic, anti-inflammatory, and antioxidant affects on the human body. Carotenoids are naturally occurring pigments responsible for coloration of fruits and vegetables.  They provide a source of vitamin A, protect the body from free radicals, and are known to lower mortality rate from chronic illnesses.  Phytoestrogens are compounds (most notably contained in soy) that mimic the function of the hormone estrogen, and is known to lower risk of osteoporosis, heart disease, and breast cancer.

“Moringa is a nutrient-rich superfood that’s packed with more vitamin A than carrots, more calcium than milk, more iron than spinach, more vitamin C than oranges, and more potassium than bananas. No wonder moringa is considered to be one of the most nutrient-rich plants on earth. Moringa has natural anti-inflammatory and antibacterial properties and is known to promote energy, vitality, athletic performance, and weight loss, while boosting the immune system and protecting against disease.

Spirulina – this high-protein blue-green algae superfood can help boost your immune system, as well asregulate cholesterol and blood pressure levels. Spirulina is one of the few plant sources of vitamin B12, and provides high concentrations of amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, and enzymes—all in an easily assimilable form.

Chlorella is a blue-green algae superfood that has an amazing ability to cleanse the blood, digestive system, and liver of toxins and heavy metals. It regulates blood sugar, helps lower cholesterol, promotes healthy blood pressure, heals wounds, enhances the immune system, and battles free radicals. Chlorella also contains high concentrations of iron and B-complex vitamins.” 

Need more info on how to increase phytonutrient intake in your diet, try Nutrition Coaching with Kelly Athletics! 

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Detoxifying Mint Tea

Detoxifying Mint Tea

Written by Cheyenne, vegan blog writer

Benefits of Mint

powerful-benefits-mint-leaves
Powerful Benefits of Mint Leaves

 

One of the most popular seasonings in the world is the flavor mint. Mint belongs to the Lamiaceae family of flowering plants ,which also contain the plant dead nettle. Mint originates from Europe and Asia and now grows in a variety of climates around the world. Mint has been used for a variety of medicinal purposes for millennia. Ancient Greeks and then the Romans used mint for pain relief and also to help stomach aches. The cool refreshing taste is soothing and the strong flavor helps eliminate even the worst of odors. Mint is hardy, grows very quickly and is perennial so this makes it very convenient and popular as a house plant. There are a great deal of benefits to eating mint leaves.

• Mint is excellent for bowel issues such as indigestion and irritable bowel syndrome

• Mint has also contains peryllyl alcohol which has been found to have anticancer properties

• Mint reduces allergy symptoms due to high levels of romarinic acid • When used externally, mint can also be used to reduce skin inflammation

• Mint has been found to possibly reduce candida by helping the effectiveness of candida medicine

• Mint is fantastic for scalp problems such as dandruff and promoting hair growth

• Mint can be used in facial scrubs to energize the skin

• Mint can be used to alleviate illness when used in steam

• Mint can also be used as an aroma for relaxation

To truly benefit from the health properties of mint, it should be taken daily. Mint can be added to a variety of different dishes and can added to drinks as a detoxyfying mint tea.

Detoxifying mint tea recipe:

Ingredients:

• 16oz water

1 packet organic green tea

• 1 tablespoon lemon juice

• 1 sprig of mint

• 1 tablespoons xylitol, mixed well

• 1 slice of lemon

• Ice cubes

Combine all ingredients in a glass and mix well. Use xylitol as a healthier alternative to sugar sweeteners. Top with a slice of lemon and add ice cubs to make drink cooler if you wish. Repeat as needed.

Looking to Detox? Try my 14-Day Juice Plan! It is one of my most popular Vegan Recipe Plans. 

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2-Minute Remedy for a Sore Throat

Best Natural Remedy for a Sore Throat

By: Cheyenne W, vegan blog writer for Kelly Athletics. “Remedy for a Sore Throat” 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_solution

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!

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References:
1. Authority Nutrition

2. Optimal Beauty 

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Gluten-Free Vegan Recipes to Promote Candida Die-Off

Recipes to promote Candida Die-Off

pancake

Candida Yeast feeds on sugar, so it’s an important first step in a candida elimination diet to remove all sugar from your diet. Gluten can also impact your digestive system and make candida worse. And finally, coconut oil contains caprylic acid which has anti-fungal properties. Peanut Butter can contain mold, so I recommend using an alternative for your recipes (like almond butter or sunflower seed butter). Combined we have a need for gluten-free sugar-free peanut-free meals with the addition of an anti-fungal.  Here is a fantastic yeast-fighting recipe that is quick and easy to make, and is one of my recipes to promote candida die-off. For making 4 pancakes, here’s what you’ll need:

pancakes

*1/2 cup Gluten-Free Pancake Mix (I recommend The Pure Pantry as pictured above)

*1 serving Ener-G Egg Replacer

*1TBSP Coconut oil

*3/4 cup Unsweetened WestSoy Soy Milk

Combine all ingredients in a small bowl and mix with a fork until smoothe. Scoop 1/4 cup onto a pan per pancake, and cook over low-medium heat for 2 minutes. Flip and cook for 1 more minute.  Top with Sunflower seed butter or Almond Butter instead of Syrup 🙂  It’s really delicious and unlike any other pancake its truly healthy! IF you’d like more gluten-free vegan recipes to promote candida die-off please subscribe to my blog or set up a Nutrition Evaluation to get started on a candida-fighting diet today!

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Kelly Gibson is a plant-based Personal Trainer in Tempe, AZ who specializes in weight loss, muscle toning, and nutrition for vegan, vegetarian, and gluten-free diets. Kelly has personal experience with fighting off candida and after 2 years of effort, candida is gone!