Posted on February 13, 2015July 20, 2017 by Kelly Gibson — Leave a comment

Gluten-Free Vegan Recipes to Promote Candida Die-Off

Recipes to promote Candida Die-Off

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:

*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!

Posted on July 28, 2014July 24, 2017 by Kelly Gibson — Leave a comment

What Supplements Should I Take to Lose Weight?

I am a Certified Nutrition Coach in Tempe Arizona and I get this question all the time. In fact, I’ve had clients come to me saying that they specifically sought me out because every other Personal Trainer recommends supplements that they do not care to take, and tries to push product and meat-based diets on them. Luckily, as a Personal Trainer who runs my own business, I have chosen to NOT sell supplements for my own benefit. Instead, I promote good healthy products found at the grocery store that don’t make me a dime; the results sell themselves! Ask what supplements should I take to lose weight?

Simply put, supplements are not the (only) answer to your weight problems; 99% of the time, they are gimmicks and not necessary. And a lot of the time, nutrient-based supplements are taken without need. For example, drinking a protein shake when 35% of your calories already contain protein from food. If there is not a defined problem that yields a need for supplements, you probably should not be taking supplements. For example, if you have a known or suspected deficiency that cannot be treated with food, a supplement would be beneficial. If you are taking Garcinia Cambogia supplements because Dr Oz recommends it this week, you might be using supplements as a “diet pill”.

what-supplements-should-i-take-to-lose-weight — *What supplements should I take to lose weight? Book an appointment to find out!*

There are certainly times where adding supplements and foods to your diet can actually help trigger weight loss, but not usually. If you want to achieve long-term health where you don’t have to try a new supplement every month, it’s time you start working on your nutrition. Specifically, I recommend a whole foods plant-based diet, because you get all the nutrients you need from natural plant-based foods – not from pills. Of course, if you don’t have access to certain nutrients such as sufficient sunlight, you might need to supplement with a Vitamin D tablet daily. Check www.cronometer.com to log your food for a few days to see what nutrients you might be missing from your diet. If you can’t get enough omega 3 fatty acids, for example, you might want to try adding a whole food source of omega 3s (like chia seeds) or consider a daily omega 3 supplement.

For more information on how you could benefit from supplementing or choosing a whole foods plant based diet, get ahold of your Tempe Personal Trainer (Kelly Athletics) who can help you plan a proper diet. I offer online skype and in-studio Nutrition Coaching. Stop falling for the marketing schemes and get healthy with me!

If you’re still wondering “What Supplements Should I Take to Lose Weight?”, try Nutrition Coaching with Kelly Athletics to find out!

Written by Kelly Gibson on Aug 25, 2014

Posted on July 27, 2014July 20, 2017 by Kelly Gibson — Leave a comment

Jogging Does Not Burn Fat Unless…

Jogging Does Not Burn Fat Unless You do High Intensity Interval Training

You might think that expending the most calories during a cardio session is a no-brainer for weight loss. But, how many people do you know who spend hours on the treadmill or elliptical and aren’t losing weight? What about those who spend hours a week doing Zumba or Spin for group exercise class? I’ve had many women tell me those group classes don’t work for them, so they try Small Group Personal Training and start to lose weight. The reason it works is because my boot camp class are not entirely cardio-based. While there is some truth to “calories in calories out” for weight loss, the real secret is burning calories from FAT during your workouts. Properly executed High-Intensity Interval Training (HIIT) does just that! Jogging does not burn fat.

But… the longer the workout the better, right? Not exactly. Now, before you think I’m another cardio hater, let me tell you that I’ve been an endurance runner for 5Ks, 10Ks, and even my first half marathon this year. It is not a bad activity but jogging does not burn fat as effectively as other methods. Jogging is a healthy moderately paced exercise that can elevate your heart rate for an extended period of time. If done correctly, it is A-OK. However, jogging does not burn fat but instead it burns most of your calories from carbohydrates (NOT fats) and can put added stress on your joints, so you might be increasing the release of cortisol (stress hormones) which prevents fat loss.

finisher-medal-2014-phoenix-half-marathon — My first 13.1 mile finisher medal from the 2014 Phoenix Half Marathon. Finished in 2:00:36, only 36 sec away from amazing!

The truth is, you can burn more calories from fat by moving faster and getting your heart rate higher during short spurts, such as sprints. I recommend pushing yourself for 30-60 seconds at higher speed until you feel lactic acid build-up or muscle soreness during your activity. You can switch to a slower pace (jog or walk) between each interval for 1-3 minutes but be sure to KEEP MOVING. If you focus most of your energy on doing high intervals and push yourself to really go hard, you will burn fat fast. Because of this, it is possible that 30 minutes of HIIT is more effective than 60 minutes of jogging. Jogging does not burn fat in a steady state.

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