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Gluten Free Wellness

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23.01.2022 Perthies... if anyone is interested in trying trail running, this is a fantastic way to get started. I did my first trail run with this lovely group of people a few months ago and I am hooked for life, I love it!! It's not a race, it's a casual laid-back social run and caters for all fitness levels, even those who want to walk most of it.... I'll be there... hope you can join us x

22.01.2022 Iron deficiency is common in people with celiac disease, and can cause fatigue, anxiety and depression.

21.01.2022 Keeping the gut healthy with both probiotics and prebiotics is a key part of reducing anxiety and depression And if you're not sure what the difference is... in a nutshell... probiotics are the actual good bacteria, and prebiotics are the foods that feed the good bacteria.

21.01.2022 If you feel inspired to bake this weekend, try these Lemon Coconut Chia Muffins cup (60g) coconut flour 2 tbsp. chia seeds tsp. baking soda... zest from 2 lemons pinch of salt tsp. vanilla extract 2 tbsp. lemon juice 1 tbsp. apple cider vinegar cup almond milk 4 tbsp. honey 4 eggs cup (60ml) coconut oil, melted Preheat oven to 180C. Line a muffin tray with paper muffin cups. In a medium bowl add coconut flour, chia seeds, baking soda, lemon zest, and a pinch of salt. Mix well. In another bowl crack the eggs and add, vanilla extract, almond milk mixed with stevia or honey, melted coconut oil, lemon juice, and apple cider vinegar. Next fold in the dry ingredients into the wet, mixing well until a smooth batter is formed. Pour the batter into paper muffin cups dividing equally between the 12 cups. Bake for 20-25 minutes, or until an inserted toothpick comes out clean. Once baked, remove from the oven and transfer the muffins onto a rack to cool completely. Enjoy! Per muffin: 138 calories 3g protein 15g carbs 8g fats

21.01.2022 Rocket (Arugula) sure does pack a nutritional punch This humble salad green is loaded with antioxidants, calcium, iron, magnesium, potassium, folate, and vitamins A, C and K. These antioxidants and vitamins are great for helping to reduce inflammation, lower cholesterol and improve circulation, making rocket a great addition to your diet if you are trying to lose weight and increase energy and immunity.

18.01.2022 #runstrong #runhappy

17.01.2022 Plant-based protein for the win! Protein at every meal is so effective as a weight loss strategy. At least some of your daily protein intake should come from plants, the more the better Not sure where to start? Throw some chickpeas or black beans in your lunch salad, and have a handful of mixed nuts as a snack.

16.01.2022 Struggling to stay on track with healthy eating? Trying to get rid of those pesky love handles? Join our private supportive community for free recipes (all gluten-free) and inspiration https://www.facebook.com/groups/glutenfreeweightlosscommunity/

15.01.2022 I am soooo into dates at the moment! They are a fantastic way to curb those pesky sugar cravings. Add to smoothies or bliss balls, eat them on their own or drizzled in peanut butter They also fit nicely in your pocket to use as a halfway carb-hit on a long run or workout

14.01.2022 Need SNACK IDEAS?? Get my free guide... Click here: https://mailchi.mp/2718b9fac36a/free_gift

14.01.2022 DID YOU KNOW?? Protein from animal products (meat and dairy) causes the body to become more acidic. Acidity affects the body's ability to digest food and burn fat. It can make you feel fatigued, bloated, lacking energy and craving unhealthy foods. It can also lead to some very serious diseases such as cancer.... Obtaining protein from plant-based sources keeps the body at a healthier pH level. A diet rich in vegetables, fruits, beans and lentils, grains such as quinoa, nuts and seeds, herbs and spices will help you lose weight, feel better and ward off disease. Not everyone is comfortable with the idea of going fully plant-based and that's ok. But making an effort to reduce intake of meat and dairy (eg. try a Meat-Free Monday) can have great health benefits, as well as eating plenty of leafy greens.

14.01.2022 Boosts metabolism? I'm in!! If you don't want to go fully plant-based, you can still achieve great weight loss and health benefits by cutting back on meat and dairy, a little at a time. I dropped a kilo within a couple of weeks of giving up yoghurt and cheese, and my energy levels skyrocketed

14.01.2022 GRILLED CHICKEN BURRITO BOWL because who doesn't love a burrito bowl?? 400g cooked rice 1 tbsp. coconut oil... fajita spices 400g chicken breast 2 tomatoes, chopped 1 avocado, sliced 100g iceberg lettuce, sliced 400g canned kidney beans in chilli sauce 4 tbsp. natural yogurt (if you can tolerate dairy) 4 tbsp. salsa Prepare the rice earlier or use left overs. In a bowl, mix the oil and spices, then cover the chicken with the mixture. Heat a non-stick frying pan over medium heat and fry the chicken until cooked throughout, then set aside for a few minutes to cool. Once cool, slice the chicken breasts and assemble the bowl. Divide the rice between 4 bowls, next add the lettuce, chopped tomato, chili beans and chicken. Finally, top with a dollop of yogurt and salsa. NOTE: - for a vegetarian option use some grilled tofu Serves: 4 Prep: 15mins Cook: 15mins Calories per serve: 443 Protein per serve: 34g Fat per serve: 36g Carbs per serve:47g

14.01.2022 Healthy habits for the win!

13.01.2022 Are you staying up too late every night and sabotaging your own sleep and quality of life? Read this...

12.01.2022 I can't love this enough. There is something truly magical about being our perfectly imperfect, authentic selves. If we all did this, imagine how much we could boost each others' self esteem

11.01.2022 Banana Sushi Currently my FAVOURITE gluten free snack! Simply drizzle peanut butter over a peeled banana, sprinkle with chia seeds, cut into bite size portions... good to go.

11.01.2022 Peanut Butter Energy Balls 1 cup (130g) pitted dates 3/4 cup (40g) ground almonds 1/2 cup (40g) desiccated coconut... 2 tbsp. chia seeds 1 tbsp. coconut oil 1 tbsp. peanut butter Place all ingredients in a food processor or high-speed blender and blitz into a paste. Form walnut-sized balls by pressing the paste together with your hands. Place in the fridge for a few hours so that they become more solid. Makes approx. 9 10 minutes to make. 135 calories per energy ball. Yummo!

09.01.2022 This article has 8 fantastic reasons to do more walking Due to injury, I've been doing heaps of walking lately instead of my usual running and cycling. I'm absolutely loving it A brisk walk gets your heart rate into the fat-burning zone, plus it boosts your mood!

09.01.2022 Chicken Waldorf Salad My new favourite salad... so easy and so yum! Serves 2. 10 mins prep.... 100g chicken, cooked, shredded or chopped 3 celery stalks, chopped 1 apple, peeled, deseeded, chopped 1/4 cup (40g) sultanas cup (30g) walnuts, chopped 1 tbsp. mayonnaise 1 tbsp. natural low fat yogurt 1 tbsp. lemon juice 90g mixed salad leaves Place the chicken, chopped celery and apple, raisins, and walnuts in a bowl. Add in the mayonnaise, yogurt and lemon juice, season with salt and pepper and mix well. Divide the salad leaves between bowls and top with the filling. Served with freshly ground black pepper. Don't eat meat? Instead of chicken use tofu. Per serve: Calories: 350 Protein: 20g Carbs: 33g Fats: 16g

07.01.2022 Turmeric and ginger are great for reducing inflammation and healing the gut. Try this Mango and Turmeric Smoothie... 1 cup (240ml) almond milk... cup (125g) plant-based yoghurt (or Greek yoghurt if you can eat dairy) 1 cup (160g) frozen mango avocado banana 1 inch(2.5cm) fresh ginger, peeled 1 tsp. ground turmeric Add all ingredients to a blender and blend until smooth. Pour into a glass and serve.

07.01.2022 FRIED RICE WITH EGG & PRAWNS Gluten free, dairy free, high protein. Serves 4. Prep 10 mins. Cook 20-25 mins.... 3 cups (480g) cooked rice, white 3 tsp. coconut oil 6 eggs 400g raw prawns 2 onions, diced 3 tbsp. ginger, grated 2 carrots, peeled, chopped 1 red capsicum, diced 150g green beans, cut into pieces 4 tbsp. tamari 1 tbsp. sesame oil Cook rice according to instructions on the packaging. In the meantime, heat 1 tsp. coconut oil over medium heat in a large wok or pan. Beat the eggs together, season with salt and pepper, then add to the pan. Cook the eggs, mixing often, until cooked, then transfer to a clean bowl. In the same pan heat, another 1 tsp. of coconut oil and stir fry the prawns until cooked, then set aside. Add the remaining tbsp. of coconut oil to the pan, and cook the onions and ginger, for about 3 minutes. Next add the carrots, capsicum, and green beans, and cook for another 5 minutes. Add the soy sauce, sesame oil, and cooked rice to the pan and stir until everything is mixed well. Lastly, add the eggs and cooked prawns, and season with salt and pepper if necessary. Per serve: 450 calories 30g protein 49g carbs 15g fats

05.01.2022 Plant based healthy fats

05.01.2022 If you're trying to lose weight, following the 3 practical tips in this article could really make all the difference...

05.01.2022 Why not challenge yourself over the weekend and try a new recipe?! I'm going to have a go at this one for dinner tonight - Vegan Sweet Potato & Cauliflower Curry. If you would like the recipe for this (and many more!) - come and join us in our private Facebook group:... https://www.facebook.com/groups/glutenfreeweightlosscommunity/ And I'll be posting a photo in there of how this dish turns out too, so you can laugh with me if it's an epic fail

04.01.2022 Whatever you are working on right now... diet ... fitness ... mindset ... YOU'VE GOT THIS

04.01.2022 Great article on weight loss hacks

04.01.2022 The struggle is real.

03.01.2022 6 simple exercises for strengthening the core and glutes No equipment required!

02.01.2022 Are you exercising for PUNISHMENT or PLEASURE?? It has taken me 37 years but I finally found a sport that lights my soul on fire Absolute. Game. Changer.... This means I fuel my body with intention, because I WANT to get faster and stronger. This is a completely different mindset to restricting calories from a place of pain. When we exercise solely for the purpose of weight loss (punishment)... omg... what a drag. I say a big fat NO to that!!! What sport/activity do you love? What sport/activity have you always wanted to try? If you can't think of anything... why not? What story are you telling yourself? There is something for everyone, and it doesn't have to be hard.