veganic Archives - Kelly Athletics

Posted on February 12, 2016July 20, 2017 by Kelly Gibson — Leave a comment

Benefits of CHOCOLATE this Valentine’s Day!

So you’ve heard all the bad things about chocolate, like how it is high in fat and sugar and will make you gain weight if you overeat it… But, if you take away the dairy and the sugar, you might actually have a healthy product! Let’s take a look at the benefits of chocolate in it’s most valuable ingredient: cocoa.

Cocoa Powder comes from the cocoa bean, grown on cacao trees mainly in South America. Raw Cocoa is a nutritious plant that contains several minerals like calcium, copper, magnesium, phosphorous, potassium, and zinc. (Sounds like the benefits of chocolate could mean good for your bone health… Now we are onto something!) Not only that, but cocoa powder by itself contains almost 20% of calories from protein!

Image by http://www.nutritiondata.self.com/

Cocoa powder can be used in so many ways! I like to come up with healthy ways to eat food we like, especially chocolate!! Here is a 3-ingredient cocoa recipe that you can try for Valentine’s Day:

2T cocoa powder
1/4 cup sunflower seeds
1/4 cup dried pitted dates

Instructions: Use a food processor to mix all of the ingredients together, then shape into cookie balls. No baking required. (This was a favorite in our first Vegan Challenge!)

I have so many more chocolate-y ideas! Join the Vegan Challenge for more cocoa-based recipes and you can experience all the benefits of chocolate! Contact Me for More Info:

Posted on March 15, 2015July 20, 2017 by Kelly Gibson

Derek’s Raw Broccoli Soup

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

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!!

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

Want More Raw Vegan Recipes? Contact Me for Info on my Online Nutrition or Training Programs:

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!

Posted on February 25, 2013July 20, 2017 by Kelly Gibson — Leave a comment

Staying Fit Beyond February

by: Christie Bartlett, Guest Writer

Keeping up with a fitness and healthy eating routine while keeping a busy lifestyle is definitely hectic. Even if you have fallen off the wagon with your fitness plan, it is never too late to jump back on. If you are like me, a working mom with two kids, you understand how little time there is left for staying fit. To help you utilize the spare time you have for continuing your fitness and nutritional plan, consider the following tips:

1. Keep fresh fruit within sight on the countertop or kitchen table and hide sweets, or just don’t buy them at all! Seeing healthy food is a good reminder that you can make a healthy choice when you are craving snacks. Also, keep fresh veggies cut in airtight containers in the fridge for another healthy, quick snack.

2. Make a 12-week fitness and nutritional goal and track your progress week-to-week to staying fit beyond February. It is much more motivational when you actually see yourself making progress! Break this 12-week goal down into 12 weekly goals that include a reward for meeting each goal. For example, if your fitness goal is to increase the intensity of your workout and your nutritional goal is to only eat dessert twice that week, reward yourself with a new book or movie that you have been wanting. It’s the little things that make us happy when we are pushing ourselves very hard.

3. When making plans, plan your fitness and nutritional goals for the week and not just on a day-to-day basis. This way you are not scrounging for a plan when time doesn’t permit for those emergency moments such as “Mom, I’m hungry!” or the baby-needs-a -diaper-change, right when you were ready to plan today’s fitness program or nutritional menu. Use break time at work to create your weekly plan or ask for some help with the kids for half an hour to get your plan laid out.

4. Keepin’ it Cool: If possible, make meals that you can freeze. Having premade meals that you only have to pop in the microwave or stick in a preheated oven will save a lot of meal preparation time throughout the week. It is best to prepare multiple freezer meals at a time, which ultimately makes clean up a onetime event instead of several by preparing separate meals all week. Staying fit can be a little easier with pre-planned meals.

5. Try to work out early in the morning before the kids wake up, or in some cases, after the kids go to bed. It can be stressful having the kids interrupt your workout.

For the original post, go here: Staying Fit Beyond February PDF

Join the Vegan Challenge to make sure you are Staying Fit beyond February! It makes all 5 of these tips perfectly easy to follow!

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