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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.

 

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 ūüėČ ¬†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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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¬†ūüôā
  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!!

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 Рjust 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 ūüėČ

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 ūüėČ )
  • 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 ūüėČ

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 ūüôā

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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Can I Get Too Much Calcium?

Can I Get Too Much Calcium or Should I drink more Milk?

We are all taught to drink milk for calcium. ¬†We hear it on the radio, at school, from our parents, and all of the milk¬†advertisements. ¬†After years of hearing the same thing over and over again, you’d think we get the hint right? But the latest research raises the question Can I get too much calcium or do I need more?

It turns out, cow’s milk isn’t all that great for us after all. ¬†Tons of people have stopped buying milk and are now getting almond milk, coconut milk, rice milk, and other dairy-free alternatives. You may have noticed this trend the past few years is that more and more people are going dairy-free. ¬†I’ve written about how drinking cows milk weakens bones,¬†and consuming more than 600mg of Calcium has NO benefit to bone health. ¬†Even more interesting, dairy products don’t seem to improve bone health in children, prevent stress fractures in adolescents or women. ¬†Osteoporosis is, in fact, best prevented by reducing sodium intake and consuming more plant-based sources of calcium like leafy greens, beans, fruits, and vegetables (NOT milk). ¬†So by asking the question can I get too much calcium, the answer is yes. ¬†

Unfortunately, milk is in many of our processed foods, put in our meals at restaurants, and even slipped into some of our multi-vitamins and protein shakes.  How will we ever manage to go completely dairy-free?  Luckily I am a fully committed vegan who knows about all the cool vegan options!  Just contact me below if you need more ideas or guidance on your journey to a plant-based or dairy-free lifestyle.

Here are 3 dairy-free alternatives to standard cow’s milk products:

Tofutti: Cream Cheese

Follow your Heart: Vegan Gourmet Sour Cream

Earth Balance: Organic Whipped Buttery Spread

 

For more dairy-free or plant-based ideas, Contact Me:

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Written by Kelly Gibson on 3/8/2017

 

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Do Physicians Recommend a Plant-Based Diet

If you’re Concerned about how your diet impacts your health…

You might be wondering, Do Physicians Recommend a Plant-Based Diet?

 

According to Kaiser Permanente, a well-known company that publishes medical journals to physicians, has encouraged medical doctors over the past year to reconsider the types of diets they recommend to their patients. ¬†Specifically, this article discusses proper diet MD should recommend for diabetes, obesity, and cardiovascular disease. ¬†They say “Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meat, dairy products, and eggs as well as all refined and processed foods.” ¬†The article discusses the positive effects of eating a plant-based diet to reduce cholesterol, BMI, high blood pressure, and glycated haemoglobin (a protein with red blood cells that carries oxygen throughout the body.) The vegan diets used in this study included nutrient dense plant-based foods, encouraging lots of vegetables, fruits, nuts, lentils, peas, seeds, and soybeans, among other beans.¬†It was amazing to read through the results found in a 16-week study, showing that plant-based diets improved ALL of these medical issues better than a combination of medication and exercise. So, do physicians recommend a plant-based diet or are they neglecting to stay up to date on current nutritional research? ¬†Turns out, there are quite a few MDs recommending a plant-based diet including the President of the American College of Cardiology! ¬†Here is a list of other plant-based doctors.

In this article by The Permanente Journal, I concur with their conclusion that those on a vegan diet need to focus on planning, reading labels, and discipline.  As a Vegan Personal Trainer & Nutrition Coach in Phoenix area, I am sometimes overwhelmed (in a good way) with the abundance of new vegan options at restaurants and health food stores.  But then, I become stumped at the majority of restaurants and grocery chains who still offer 98% animal-based products.  I just took my first trip to Winco Foods in Gilbert AZ today, hoping to find yummy vegan grub, but I left with none other than avocados, green tea, oil-free frozen hash browns, gluten-free cupcake mix for Halloween, and Gardein vegan chicken for my husband to try. I read every ingredient on the labels and leave behind anything containing animal products (this definitely takes discipline.) No worries though, we are fortunate to live in Chandler where there are loads of great vegan options at health food stores, and nearby vegan restaurants in Tempe & Phoenix.  As always, we have the world wide web to find a plethora of homemade plant-based recipes to try.

Written by Kelly Gibson, October 12 2014

 

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Source: http://www.thepermanentejournal.org/issues/2013/spring/5117-nutrition.html, photo from www.natural-health-cafe.org

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Get Fit For The Holidays

Get Fit For The Holidays!

Making Better Choices to Get Fit for our Health

The first step to eating better is shopping smarter. It starts from the grocery store to your kitchen. Take a look at what you have in your kitchen and re-evaluate your grocery habits. Foods that are easily accessible are the foods you will most likely eat, so get rid of the junk food now and start filling your cabinets with food you know is good for your body. Below are some tips for making small adjustments that will help you get fit and lose weight.

1. Always make a shopping list. If you don’t plan what to eat, you plan to cheat! The extra effort it takes to plan ahead is well worth your time. Take a few minutes once a week to find healthy recipes that you want to make, and write down the ingredients that you need to buy. Don’t forget to include on-the-go snacks such as nutrition bars and trail mix, plus healthy recipes that are quick to prepare. This will prevent you from going to fast-food restaurants for a quick fix. Instead, save yourself the calories. 2. Look at the ingredients. If you are unsure what an ingredient is, don’t buy it. A lot of the long-winded words in processed foods are chemicals, preservatives, or genetically modified ingredients. Examples include hydrogenated oils, sodium benzoate, and maltodextrin. If your body does not recognize a substance in the body, your immune system will treat it like a toxin and try to fight it off. These added stresses on the body may negatively affect your metabolism, which may lead to weight gain. 3. If you really are craving sweets, eat a piece of fruit. Chances are, your craving will be satisfied. However, if you still can’t get over your craving then limit yourself to an individually packaged item that is one serving size. Don’t buy the whole cake, a dozen cookies, or a liter of soda. It is not worth the discount on bulk items if they will cause you to gain weight. Having these items sitting around in your house will tempt you to consume it! 4. Limit attending events based around eating food. Most events like birthday parties, potlucks, and banquets have an abundance of desserts, burgers, pizza, and/or soda. Those are all the foods you should be avoiding in order to lose weight. If you do attend events, however, bring a healthy dish or eat a meal right before leaving your house. That way, you will not be hungry and are less likely to indulge in junk food.

Tis the season to be slimming! Don’t use the holidays as an excuse to eat junk. You can still mingle with family and friends without making poor eating decisions. When the holidays roll around, try new healthy recipes and change up the tradition a little. The choices you make will influence those around you – give the gift of positive change this season! Eating healthy doesn‚Äôt mean giving up your favorite foods, but changing how you prepare them to get fit. Happy Holidays!

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Kelly Gibson has certifications from NASM, Precision Nutrition, eCornell, over 3 years experience as a Coach and Trainer, a lifelong athlete, and has earned a Biological Engineering degree from Penn State University.  If you need to calculate your calories, macros, and other weight loss goals, Kelly is your go-to trainer for Plant-Based Nutrition.