Gluten Free Snacks

by drmays | Oct 11, 2025 | Diabetes, Gluten, Nutrition

Gluten-Free Snacks for Active Living

Gluten Free

SNACKS on the GO

Are you ready to elevate your outdoor gatherings while enjoying delicious snacks that cater to your active lifestyle? These delightful gluten-free snack ideas are perfect for busy women. Whether you’re seeking weight loss solutions during perimenopause or looking for ways to increase your energy, these energizing bites are able to fufill your desire for tasty options.

Whether you’re hiking, hosting a barbecue, or simply enjoying time in the park, these snacks are designed to nourish your body without compromising on flavor.

Keep reading to explore our recommendations for easy gluten-free snack ideas that not only taste great but also help you stay on track with your health goals. Let’s make outdoor eating fun and fulfilling!

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ON THE GO

Fruit Skewers

- Ingredients: Assorted fruits (strawberries, grapes, pineapple, melon), wooden skewers.
- Instructions: Chop the fruits into bite-sized pieces and thread them onto the skewers in a colorful pattern. Serve chilled for a refreshing snack.

Veggie Sticks with Hummus

- - Ingredients: Carrots, celery, bell peppers, cucumbers, hummus.
  - Instructions: Cut the veggies into sticks and serve alongside a bowl of creamy hummus for dipping. A perfect crunchy snack!

Nut Butter Energy Balls

- - - Ingredients: 1 cup oats (gluten-free), ½ cup nut butter, ¼ cup honey or maple syrup, ½ cup chocolate chips.
    - Instructions: Mix all ingredients in a bowl, roll into bite-sized balls, and refrigerate for an hour. These are great for on-the-go energy!

Snacks

for EATING better

Chickpea Salad Cups

- Ingredients: 1 can chickpeas (drained), diced cucumber, cherry tomatoes, olive oil, lemon juice, salt, pepper, lettuce leaves.
- Instructions: Mash chickpeas slightly and mix with diced veggies and dressing. Serve in lettuce cups for a light snack.

Sweet Potato Chips

- Ingredients: Sweet potatoes, olive oil, sea salt.
- Instructions: Thinly slice sweet potatoes, toss with olive oil and salt, and bake at 400°F until crispy. A healthy alternative to regular chips!

Almond Flour Muffins

- Ingredients: 2 cups almond flour, 4 eggs, ½ cup honey or maple syrup, baking soda, pinch of salt.
- Instructions: Mix ingredients together and pour into a muffin tin. Bake at 350°F for about 20 minutes. Perfect for a quick breakfast or snack!

Coconut Energy Bars

- Ingredients: 1 cup dates (pitted), 1 cup nuts (almonds or cashews), ½ cup shredded coconut.

- Instructions: Blend all ingredients in a food processor until combined. Press mixture into a lined baking dish and refrigerate before cutting into bars.

Caprese Salad Bites

- Ingredients: Cherry tomatoes, fresh basil leaves, mozzarella balls, balsamic glaze.
- Instructions: Skewer a tomato, basil leaf, and mozzarella ball on toothpicks. Drizzle with balsamic glaze for added flavor.

Rice Cake Sandwiches

- Ingredients: Rice cakes, avocado or nut butter, banana slices.
- Instructions: Spread avocado or nut butter on rice cakes and top with banana slices. Easy to make and incredibly filling!

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EATING BETTER

Spicy Roasted Chickpeas

- Ingredients: 1 can chickpeas (drained), olive oil, chili powder, cumin, garlic powder.
- Instructions: Toss chickpeas with olive oil and spices; roast at 400°F until crispy (about 30-40 minutes). A flavorful crunchy snack!

Greek Yogurt Parfaits

- Ingredients: Gluten-free granola, Greek yogurt, mixed berries.
- Instructions: Layer Greek yogurt with gluten-free granola and berries in a cup for a nutritious snack that feels indulgent.

Zucchini Chips

- Ingredients: Zucchini, olive oil, sea salt.
- Instructions: Slice zucchini thinly and toss with olive oil and salt; bake at 225°F until dehydrated (about 2 hours). Great as a healthy chip alternative!

With these easy to make gluten-free snacks in your repertoire, you’ll be ready to fuel your active lifestyle while enjoying delicious flavors that keep your taste buds happy!

– Dr. Clifton Mays | Director

Our Mission

Our Clinic is committed to helping people just like you who have been suffering with health issues and haven’t been helped with the traditional healthcare model. Find out how we can help you.

Contact Us



3755 Admiral Dr. Suite 106, High Point, NC 27265

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7 Gluten Free Smoothie Recipies

by drmays | Oct 3, 2025 | Detoxification, Gluten, Nutrition, Weight Loss

7 Gluten Free Smoothie Recipies

7 Simple

SMOOTHIE Recipies

As women transition through the various stages of life, particularly into perimenopause, the importance of maintaining energy levels and supporting overall health becomes paramount. Nutrient-dense smoothies can be a game changer when trying to to meet the challenges of active women

These energizing gluten-free recipes are designed not just to delight your taste buds, but also to bolster thyroid health, support weight management, and keep you feeling vibrant. Let’s explore these delicious concoctions that will kickstart your day with a nourishing punch!

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DELICIOUS AND GLUTEN FREE

1. Green Goddess Smoothie

Start your day with a refreshing Green Goddess Smoothie packed with spinach, kale, and avocado. This combination is rich in vitamins A, C, and K while providing essential omega-3 fatty acids from the avocado. Blend 1 cup of fresh spinach, 1 cup of kale, half an avocado, one banana, and a cup of unsweetened almond milk until smooth. This energizing smoothie not only supports thyroid health but also helps reduce inflammation—a vital factor for women in their mid-life journey.

2. Berry Blast Antioxidant Smoothie

Berries are powerful allies in the fight against oxidative stress. Create a Berry Blast Antioxidant Smoothie by blending together 1 cup of mixed berries (strawberries, blueberries, and raspberries), 1 tablespoon of chia seeds for added fiber and omega-3s, and one cup of coconut water. This gluten-free smoothie is refreshing and hydrating, providing you with antioxidants that may help mitigate some symptoms associated with hormonal changes during perimenopause.

ENERGIZING

GOODNESS drink

3. Tropical Turmeric Smoothie

Add some sunshine to your morning routine with a Tropical Turmeric Smoothie.

Combine 1 cup of pineapple (fresh or frozen), 1 banana, 1 teaspoon of ground turmeric for its anti-inflammatory benefits, and one cup of coconut milk. The tropical flavors will transport you to paradise while supporting your body’s natural defenses against hormonal imbalances. This recipe is gluten-free and full of deliciousness—perfect for boosting your mood!

4. Chocolate Protein Powerhouse

For those who crave something indulgent yet healthy, try the Chocolate Protein Powerhouse Smoothie. Blend together 1 scoop of gluten-free chocolate protein powder, 1 tablespoon of almond butter (for healthy fats), half a banana, and one cup of unsweetened almond milk. This smoothie is not only energizing but also promotes muscle recovery post-workout—ideal for women who are active and looking to maintain lean muscle as they age.

5. Citrus Sunshine Smoothie

Citrus fruits are known for their immune-boosting properties; make the most of them with a Citrus Sunshine Smoothie! Combine the juice of 1 orange, half a grapefruit (for extra vitamin C), a handful of spinach, and one cup of water or coconut water for hydration. This zesty blend will invigorate your senses while offering a dose of antioxidants critical for overall wellness during this transitional phase.

6. Avocado Berry Bliss

This Avocado Berry Bliss Smoothie combines nutrient-rich avocado with the sweetness of berries for an energizing treat. Blend together half an avocado, one cup of mixed berries, one tablespoon of flaxseeds (rich in lignans that support hormone balance), and one cup of unsweetened almond milk. The creaminess from the avocado paired with the antioxidants from the berries creates a delectable smoothie that keeps you satisfied and energized throughout your morning.

7. Ginger Peach Zing

Last but not least is the Ginger Peach Zing smoothie! To make this revitalizing drink, blend 1 ripe peach (fresh or frozen), a thumb-sized piece of fresh ginger (to aid digestion), one tablespoon of hemp seeds for protein, and one cup of almond milk or water. Ginger can be particularly beneficial during perimenopause due to its ability to soothe nausea and promote digestive health.

You can learn more ways to live well and eat healthy throughout our website.

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EATING BETTER

Each of these smoothies is designed to be gluten-free while offering a range of essential nutrients

Feel free to experiment with these recipes by adding or substituting ingredients based on personal preferences or dietary needs while keeping them gluten-free! The journey into midlife can be transformative; equipping yourself with nutritious habits can pave the way for long term wellness.

– Dr. Clifton Mays | Director

Our Mission

Our Clinic is committed to helping people just like you who have been suffering with health issues and haven’t been helped with the traditional healthcare model. Find out how we can help you.

Contact Us



3755 Admiral Dr. Suite 106, High Point, NC 27265



support@drmayswellness.com



(336) 887-9460

Links

TOP 5 QUINOA BREAKFASTS

by drmays | Sep 28, 2025 | Gluten, Nutrition, Weight Loss

TOP 5 QUINOA BREAKFASTS

QUICK and easy

QUINOA breakfasts

If you’re looking for nutritious and delicious breakfast options, quinoa is a fantastic choice. Packed with protein and essential nutrients, it can be a hearty base for various morning meals. It’s also easy to use with a variety of food choices. Here’s a list of the top 5 quick and easy quinoa breakfast recipes that will kickstart your day:

1. Quinoa Breakfast Bowl:

Combine cooked quinoa with almond milk, a drizzle of honey or maple syrup, and your choice of fruits like bananas or berries. Top it off with a sprinkle of nuts or seeds for added crunch.

2. Savory Quinoa Omelette

Whisk together eggs and mix in cooked quinoa, diced vegetables (like bell peppers and spinach), and cheese. Cook in a skillet until the eggs are set for a protein-packed start to your day.

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SIMPLE AND DELICIOUS

3. Quinoa Porridge:

Simmer cooked quinoa with coconut milk and a dash of cinnamon for a warm porridge. Sweeten with your favorite sweetener and top with nuts, raisins, or fresh fruit.

4. Quinoa Fruit Salad:

Toss together cooked quinoa, chopped fruits (such as apples, kiwi, and oranges), a squeeze of lime juice, and a handful of mint leaves for a refreshing breakfast option.

EATING HEALTHY-

LIVING well

5. Quinoa Pancakes:

Blend cooked quinoa with oats, eggs, baking powder, and your choice of spices to create a pancake batter. Cook on a skillet until golden brown for a unique twist on traditional pancakes.

These recipes not only save time in the morning but also provide you with the energy you need to tackle the day ahead!

You can learn more ways to live well and eat healthy throughout our website.

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EATING BETTER

Life is full of choices, and by simple making smart choices, you can live a healthier, happier life, with less pain and more energy. Stop struggling and start living. You can get a customized program to help you live better and healthier.

Our Mission

Our Clinic is committed to helping people just like you who have been suffering with health issues and haven’t been helped with the traditional healthcare model. Find out how we can help you.

Contact Us



3755 Admiral Dr. Suite 106, High Point, NC 27265



support@drmayswellness.com



(336) 887-9460

Links

5 Tips To Gluten Free Living

by drmays | Nov 13, 2024 | Diabetes, Gluten, Nutrition

5 Tips To Gluten Free Living

Top 5 Ways to Start Eating Gluten-Free

1. Understanding Gluten and Its Impact

Before diving into a gluten-free lifestyle, it’s crucial to understand what gluten is and how it affects your body. Gluten is a protein found in wheat, barley, and rye, and it can cause adverse reactions in individuals with celiac disease or gluten sensitivity.

For those with celiac disease, consuming gluten triggers an immune response that damages the small intestine, leading to nutrient malabsorption and a host of other health issues. Even if you don’t have celiac disease, gluten sensitivity can cause symptoms like bloating, fatigue, and headaches.

By eliminating gluten from your diet, you may experience increased energy levels, improved digestion, and even weight loss. Understanding these benefits can motivate you to make the necessary dietary changes.

2. Identifying Gluten-Containing Foods

The next step in adopting a gluten-free diet is identifying foods that contain gluten. While it’s obvious that bread, pasta, and baked goods are off-limits, gluten can also be hidden in less obvious places.

Processed foods, sauces, and even some beverages may contain gluten as a thickening agent or flavor enhancer. It’s essential to read labels carefully and look for terms like “wheat,” “barley,” “rye,” and “malt.”

Additionally, be cautious of cross-contamination, especially when dining out or using shared kitchen spaces. By becoming vigilant about ingredient lists and food preparation, you can avoid accidental gluten consumption and maintain your health goals.

3. Exploring Gluten-Free Alternatives

Transitioning to a gluten-free diet doesn’t mean you have to give up your favorite foods. There are plenty of delicious gluten-free alternatives available that can satisfy your cravings without compromising your health.

For instance, you can replace traditional wheat-based pasta with rice, quinoa, or chickpea pasta. Instead of regular bread, opt for gluten-free bread made from almond flour, coconut flour, or other gluten-free grains.

Experiment with different gluten-free flours for baking, such as buckwheat, sorghum, or tapioca flour. By exploring these alternatives, you can enjoy a varied and satisfying diet while staying gluten-free.

4. Planning Balanced Gluten-Free Meals

Eating gluten-free doesn’t mean sacrificing nutrition. It’s important to plan balanced meals that provide all the essential nutrients your body needs. Focus on incorporating a variety of whole foods, such as fruits, vegetables, lean proteins, and healthy fats, into your diet.

For breakfast, consider a smoothie with spinach, banana, almond milk, and chia seeds. Lunch could be a quinoa salad with grilled chicken, avocado, and mixed greens. For dinner, try a stir-fry with tofu, broccoli, and bell peppers served over brown rice.

Snacks can include nuts, seeds, or gluten-free granola bars. By planning your meals and snacks ahead of time, you can ensure you’re getting the nutrients you need while avoiding gluten.

5. Seeking Support and Resources

Embarking on a gluten-free journey can be challenging, but you don’t have to do it alone. Seek support from friends, family, or online communities who understand the challenges and benefits of a gluten-free lifestyle.

Join gluten-free forums or social media groups to share experiences, recipes, and tips with others who are on the same path. Consider consulting with a registered dietitian or nutritionist who specializes in gluten-free diets to help you navigate the transition and ensure you’re meeting your nutritional needs.

By surrounding yourself with a supportive network and utilizing available resources, you can successfully maintain a gluten-free lifestyle and enjoy the health benefits it offers.

GLUTEN FREE LIFESTYLE

If you want access to our Gluten Free Lifestyle Program Click This Box

5 Tips To Gluten Free Living

Benefits Of Paleo

by drmays | Feb 23, 2024 | Diabetes, Gluten, Nutrition, Weight Loss

Benefits Of Paleo

The Benefits

of a PALEO diet

The advantages of the Paleo Diet have been researched and proven in numerous academic journals. It is amazing how changing what we put in our mouths can cause dramatic changes in our quality of life.

Some of the benefits we can experience include.

LOSING FAT– Though the Paleo diet is designed as a weight loss plan people inherently lose weight. The foods that make up the Paleo diet are what we call fat burning foods. In fact, the Paleo diet allows you to eat large quantities of delicious food while restricting calories. The result is a lean, fit body.

FIGHTING DISEASE

– The Paleo diet is proven to help prevent diabetes, Parkinson’s avoid Parkinson’s, cancer, heart disease and strokes.

IMPROVES DIGESTION– Many digestive problems such as, irritable bowel syndrome, Crohn’s disease and indigestion can be avoided.

COMBATS ACNE– Eating the Paleo way means avoiding the foods that cause acne. When sebum is overproduced or obstructed the sebaceous glands enlarge and form pimples. Foods in the Paleo diet do not cause the insulin spikes that cause a sebum boost. As a result, you can expect smoother, more attractive skin.

FEELING GOOD– Not only does the Paleo diet help people healthier and look younger it also makes you feel better. Paleo supporters swear by the caveman lifestyle because it just “feels” right. The only way to find out the energy and confidence they experience is to try it for yourself.

Diet Basics

People assume the Paleo Diet is complicated and is difficult to follow. On the contrary, it is actually quite simple. Eat real foods. For a guideline on portions, 56–65% of your calories should come from animals, 36–45% from plant based foods. Keep proteins high at 19-35% carbohydrates at 22-40% and fat at 28-58%

What

to EAT

Eating a Paleo Diet is more about experimenting than limitations. Mother Nature provides a large variety of delicious foods to explore. Instead of settling for a box of processed macaroni and cheese, feast on a meal that excites your taste buds and your energy level

So choose foods that fit in the basic profile of the diet, and enjoy. You can add animal and plant foods that are your favorites and still benefit from the “fat-burning” properties of Paleo. Eating should be enjoyable and if you enjoy what you consume – you’ll stick with it over the long term.

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FINAL THOUGHT

At Dr. Mays Wellness, we tailor our programs to fit you health needs. If you are wanting to learn more about the benefits of a Paleo Diet and how it fits in your health regime, give our office a call and we’ll set you up for a time to speak with our doctors and coaches.

– Dr. Clifton Mays | Director

Our Mission

Our Clinic is committed to helping people just like you who have been suffering with health issues and haven’t been helped with the traditional healthcare model. Find out how we can help you.

Contact Us



3755 Admiral Dr. Suite 106, High Point, NC 27265



support@drmayswellness.com



(336) 887-9460

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Gluten Free Food Preparation

by drmays | Dec 8, 2023 | Gluten, Weight Loss

Culinary endeavors typically involve navigating various dietary restrictions, among which has gotten increasing focus in the last few years: the requirement for a gluten-free diet regimen. Gluten, a protein common in flour items, sets off negative responses in a substantial section of the population. For these people, a gluten-free diet is not a choice, it is a vital requirement.

Totally Gluten free cooking does impose many limitations and often makes it quite tough to appreciate something the large bulk of us take for granted-dining out. The good news for those who need gluten free cooking is that an increasing number of restaurants are beginning to acknowledge this condition and provide some selections that are gluten-free. It takes time, just as it was with the low carbohydrate craze, for the demand for these items to make it worth the sectors while to make modifications in their way of preparing foods.

While on the one hand it is irritating to not have the alternative option of dining out, there are also some challenges to locating brand-new and delicious foods and mixes for cooking every single evening without falling under a rut of the usual foods that you recognize – you can eat without concern. Think about food preparation gluten free as a challenge as opposed to a job and you may find that the procedure is far more satisfying. You could even come to the conclusion, that you appreciate the meals you have actually striven to prepare more enjoyable because of the excellent feeling of accomplishment.

There are several sources of readily available foods for those who require to consume gluten free items. There are even more and more ‘convenience’ or prepackaged foods that are designated for gluten free cooking. This implies that those with the only choice of producing their meals from the ground up, do now have the occasional faster way offered to them. We are also enjoying the presence of cookie and cake blends that are currently gluten free in order to delight in the food stuffs that would have been entirely denied just a couple of short years ago.

Modifications are being made and resources are being shared through the Internet that assist not only adults that need unique gluten-free food preparation and diet regimens but additionally there are more and more options for the parents of youngsters that must have gluten “complimentary” diets. Cooking for youngsters in the very best of scenarios is usually difficult. It is even more challenging when there are too much dietary constraints that commonly eliminate the possibility of our kids appreciating youth faves. That is why it is so crucial to look for the many resources and recipes that are offered for totally gluten free cooking.

If you need a gluten cost-free diet plan and have no idea where to begin or what you ought to be cooking you ought to look into the many internet sites and blogs online that resolve the issues and requires that are encountered by those requiring gluten limitations. Another helpful resource is this site and our Dr. Mays Wellness programs. We’ve currated quite a library of dietary options. You will most likely be amazed at the wealth of details that is readily available. Likewise, if you have an Trader Joes or Whole Foods shop in your location, most of them either offer or will certainly locate gluten free items for your cooking needs.

Gluten complimentary cooking does not have to be the job that many of us think it could be and all gluten free food doesn’t taste like cardboard. Put in the time to be familiar with the terrific gluten free dishes that abound and incorporate them one at a time into your cooking arsenal. You will certainly be astonished at how fantastic you feel in addition to how wonderful the food tastes.

To learn more about options and how you can add this to your lifestyle – schedule a time to speak with our doctor and learn the options we have available to help you get on the road to an enjoyable healthy and possibly gluten free lifestyle!

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