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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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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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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
  • ½ organic banana, mashed until smooth (makes about ¼ 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!

Looking for more Recipes? Try one of my Vegan Recipe Plans or Contact Me for More Info:

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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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Kelly’s Gluten-Free ThanksLiving Recipe Plans

pumpkin latte

ThanksLiving Is The New Thanksgiving!

Read more for Gluten-Free Thanksliving Recipes

With all the amazing meat-free, vegan options out there today, why settle for Turkey as your main course when you could eat healthier and start a new Gluten-Free ThanksLiving tradition. As a vegan of 4 years, I still love to experiment with new foods!  I picked out a few recipes this year, and look forward to digging right in!

I plan on having a ThanksLiving celebration, with my vegan family and vegetarian friend Erica, with delicious plant-based foods! I also donated some help $$ to Mercy for Animals, who is currently doing a Million Dollar Challenge!! This ThanksLiving, give back!

Main ThanksLiving Course: Vegan Meatloaf made out of Lentils and Gluten-free Bread Crumbs, topped with cranberry sauce. (I’m the only one who has a gluten allergy, so the other three will be eating Tofurky as their main course.)

Delicious Plant-Based Sides:

  1. Mashed Potatoes mixed with Non-GMO Canned Corn and topped with a satsifying gluten-free gravy.
  2. Vegan Stuffing made with Gluten-Free Brown Rice Loaf (instead of wholegrain bread).

Amazing Beverages:

pumpkin latte
Delicious Latte from Pomegranate Cafe, AZ
  1. Pumpkin Spice Lattes with Vanilla Almond Milk and gelatin-free marshmallows; Hot Cocoa with marshmallows for Vinny 🙂
  2. Reisling for the adults; grape juice for the kid.

For Dessert:

I’m still debating between this Banana Cream Cake and the Chocolate Pumpkin Pie with Almond Meal Crust.  I will have to post pictures of which dessert I end up making!!

 VS Vegan Chocolate Pumpkin Pie | Vegan Richa

 

Which one would you choose?  I was really eying down that cake… we ended up making both!

Happy Gluten-Free ThanksLiving to all of my vegetarian, gluten-free, and vegan friends out there. GO YOU if you are working on reducing meats and introducing new plant-based meals! I would love to help you – just contact me for more info.

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Homemade Almond Milk and Almond Crackers

almond meal crackers

Finally, A Two-In-One Recipe for Homemade Almond Milk with no wasted leftovers! No second guessing.

Homemade Almond Milk Ingredients:

  • 1 cup raw almonds, soaked for 8 hours
  • 3 1/2 cups water, filtered
  • 4 raw dates, pitted
  • 1/2 tsp almond extract + 1/2 tsp cinnamon
  • 1 pinch of salt
ninja and nut bag
You’ll need a nut bag and food processor, something like this.

Instructions: After preparing the above ingredients, all you need to do is mix the ingredients on high-speed for at least 1 minute in a food processor until smoothe. (Then, convert to a blender if you want to extract more homemade almond milk.) Use a nut bag to strain your homemade almond milk mixture into a medium sized bowl, as pictured below.

homemade almond milk
Homemade Almond Milk, strained into a bowl. It smells and tastes wonderful!

 

Squeeze any remaining liquid from the nut bag until most of the milk is strained into the bowl.  Pour milk from the bowl, into a sealed tight bottle (like below) and store in the refrigerater for up to 5 days.

homemade almond milk bottle
Here is what this mixture looks like in a gallon jug. All you need is a a 32oz bottle! If you want more homemade almond milk, double or triple this recipe.

Once you store your homemade almond milk in the fridge, immediately move onto the following recipe.

Use your Remaining Almond Meal for these Delicious Crackers!

almond meal crackers
The most delicious cracker recipe in the entire southwest 😉

Sweet and Salty Almond Cracker Recipe:

  • Leftover Almond Meal from the above Homemade Almond Milk recipe
  • 1-1/2 T Sesame Oil
  • 1 tsp basil (for basil lovers like myself 😉 )
  • 1/2 tsp Italian Seasoning
  • 1/2 tsp sage
  • 1/4 tsp thyme

Instructions: It doesn’t get any easier than this!  Preheat your oven the 375, then mix all of the ingredients together with a spatula. Place parchment paper onto a baking sheet, and use the spatula to flatten out your cracker mix into a 1/4″ thick paste across the sheet (careful to keep the corners and edges 1/4″ thick as well). Form the paste into a nicely shaped rectangle.   Once you complete this, carefully use a sharp knife to press down into the paste to create square crackers!  (If you slide the knife too quickly, the almond meal may crumble!) Now they are ready to be baked for 8-10 minutes.  Keep an eye on it to make sure to pull out the dough once the edges start to brown.

homemade almond meal crackers
sweet and salty almond meal, sliced into square crackers onto a baking sheet

There you have it! A homemade almond milk recipe with no leftover waste! Complete with sweet and salty almond crackers for the win! And trust me they’re so good you won’t want to leave any behind 😉

almond meal crackers
After your first bite, you will be thinking about your next batch!
almond meal cracker crumbs
The Crumbs are All that is Leftover From this Recipe!

There’s no better way to make Homemade Almond Milk and Almond Meal Crackers 🙂

Created by Kelly Gibson from Kelly Athletics LLC.

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Kelly is a Vegan Personal Trainer and Plant-Based Nutrition Coach, with over 4 years of experience creating plant-based recipes.

These recipes are inspired by:

    1. YumUniverse
    2. OhSheGlows

 

 

 

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Vegan Pumpkin Muffins

Vegan Pumpkin Muffins

A 3-Step Recipe

It doesn’t get much easier than this, folks. Trader Joe’s sells a vegan pumpkin muffin mix, so all you have to add is water, oil, and … eggs? Actually, you can use a plant-based egg substitute to keep it vegan & delicious! Alternatively, you can find a gluten-free muffin mix and add 1 tsp pumpkin pie spice to give it pumpkin flavor 🙂

gluten-free-vegan-pumpkin-muffins
Mini Vegan Pumpkin Muffins

 

Here’s the 3-step instructions to make Vegan Pumpkin Muffins:
1. Preheat oven to 400F and use cupcake liners in a mini cupcake tin.
2. Add 1 tsp pumpkin pie spice to the dry mix if you have a plain muffin mix. Mix the muffin mix flour with 1 cup water, 1/2 cup coconut oil, and 2 servings of Ener-G Egg Replacer. Then, Spread batter into the tin.
3. Bake in the oven for 18-20 minutes. Cool and serve 🙂
You won’t be disappointed. These are the best vegan pumpkin muffins you could possibly have.

Written by Kelly Gibson on 10/31/14

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Derek’s Raw Broccoli Soup

raw broccoli soup

If you’re looking for the greenest St Patrick’s Day lunch around, try Derek’s Raw Broccoli Soup recipe!

raw broccoli soup
broccoli soup

Why Broccoli? Why not. As a Health & Fitness coach, I try to set a good example and tend to break the tradition of eating junk food on holidays and instead eat healthy for every celebration. You’d be surprised how great you’ll feel after celebrating with healthful and raw plant-based foods for a change.  Most holiday meals make us feel stuffed, tired, and full of belly aches. Nothing is more fun than trying a new recipe, loving the flavor, and feeling full of energy!

Here’s what you’ll need:

  • 3-4 large broccoli florets
  • 2-3 large cloves of garlic
  • 1/2-3/4 cup of almonds
  • 1/8-1/4 cup water
  • salt and pepper to taste

Instructions:

In a vitamix or food processor, add the almonds with 1/8 cup water to make a “milk”. Then add the garlic cloves and blend til completely smooth. Chop broccoli into smaller chunks so they will blend well in the vitamix. Add broccoli to almond milk mixture. Blend until completely smooth and creamy. Add water as needed to desired consistency. Add salt and pepper to taste. Enjoy your raw broccoli soup!!

soup-in-blender

Recipe by: Derek McDonald. Try Kelly’s Meanest Greenest Juice recipe for breakfast & John’s Vegan Loaf for dinner this St. Patty’s Day.

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Article by: Kelly Gibson, Plant-Based Nutrition Coach and Vegan Personal Trainer at Kelly Athletics LLC in Tempe, AZ 85283; near Scottsdale, Mesa, Gilbert, Chandler, and Phoenix!

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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!