Recent Posts

Peanut Butter Sea Salt Carob Chip Cookies

Peanut Butter Sea Salt Carob Chip Cookies

I love working with carob as a break from chocolate chips sometimes. It’s actually from a plant in the pea family and tastes just as sweet as chocolate! It’s popular in Hebrew and Arabic traditions. Hope ya’ll enjoy!

Sweet Potato Muffins

Sweet Potato Muffins

YES! Finally, I get to mix two of my favorite things! Sweet potatoes and muffins! Genius! I know right? Go me. I hope you enjoy this recipe as much as I loved creating it. Enjoy!

Sweet Potato Muffins

August 15, 2018
: 9 muffins
: 20 min
: 30 min
: Easy

By:

Ingredients
  • 1 large sweet potato (cooked)
  • 1 cup of almond flour
  • 1 tsp of baking powder
  • 2 eggs
  • 1 cup of coconut sugar
  • 3 tbsp of coconut oil
  • squeeze of lime
  • 1/2 tsp of salt
  • 1/2 tsp of cinnamon
Directions
  • Step 1 First, preheat your oven to 350 degrees
  • Step 2 Next, start by mashing your sweet potato and adding it to the mixer bowl.
  • Step 3 Then, add in eggs, sugar, coconut oil, lime and blend until smooth.
  • Step 4 Add in flour, salt, baking soda, and cinnamon and mix until everything is incorporated.
  • Step 5 Pour into a greased muffin tin. I topped mine with little bits of rolled oats, totally optional.
  • Step 6 Bake for 20 minutes. Let cool and enjoy!!
Gluten-Free Black Bean Brownies

Gluten-Free Black Bean Brownies

Hey guys! So I know there was a black bean brownie craze a few years back. Is it just me or does anyone remember when Hayley Duff made that black bean cake on her cooking show and everyone’s jaws dropped? Okay, maybe that was just me. […]

Mango Salsa

Mango Salsa

I’ve been on such a salsa kick lately. Pretty low in calories, super flavorful, and you can get so creative when making it! I mixed a bunch of different ingredients in this salsa recipe including NUCO garlic flavored coconut oil..yes, I said garlic flavored. It adds […]

Almond Butter and Banana ”Quesadilla”

Almond Butter and Banana ”Quesadilla”

Hey guys! I’ve teamed up with NUCO and want to present you a sweet take on a quesadilla! NUCO has amazing wraps, oils, cereals and more! They are all organic, Non-GMO, paleo and autoimmune friendly! I mean, what more can you ask for?! What’s even better is that you can get 20% off your next order using code ALLIE20. Enjoy!

 

Almond Butter and Banana ''Quesadilla''

August 7, 2018
: 1
: 10 min
:
: 10 min
: Easy

By:

Ingredients
  • 2 NUCO Cinnamon Wraps
  • 1 banana
  • 1-2 tbsp of almond butter
  • 3 tbsp of melted 100% chocolate chips or regular regular chips
  • Sprinkle of cinnamon
Directions
  • Step 1 First, heat up the NUCO wraps in the oven until slightly warm.
  • Step 2 While that is heating up, start melting your chocolate. Place chocolate in a pot under low heat and keep stirring until melted. Make sure to take chocolate off the heat once melted so it doesnt burn.
  • Step 3 Start making your quesadilla! Spread almond butter, top with banana or any other fruit and sprinkle with cinnamon.
  • Step 4 Place the second wrap on top and cut into triangles.
  • Step 5 Drizzle melted chocolate on top and enjoy!
Why I Went Gluten-Free

Why I Went Gluten-Free

There are a few reasons why I went gluten-free. Now before I get into any of it, I do want to say that eating gluten isn’t bad. It’s not the devil nor will it kill you. It was a personal choice along with a choice my body was asking me […]

Weight Loss Basics

Weight Loss Basics

I was hesitant to write about weight loss for a few reasons. Number one: After working in this field for years as well as going through my own weight/health issues, I thoroughly realized that there is no one-size-fits-all. What works for your friend who is a size 2 may not work for your friend who is a size 6 or more. And what I really realized is that’s okay. What matters is to find what works best for your body. I often hear people with whom I work ask “is the keto diet good for me?” “Should I just completely go gluten-free even if I don’t have a reaction to it?” “Tell me how to lose weight!” or better yet “tell me what to do.” That last one scares me. Even though I am a professional, no one should be telling you exactly what to do with your body. Your body is your home and you’re the homeowner. Take the keys, open up the door, and furnish that place the best it can be to call it home.

As a professional, I will be there to give advice, support, and work with you to set up a goal. We can work on baby steps to help reach that goal whether that is to improve your cholesterol levels that came back high in a recent blood exam, or if you are just feeling tired and sluggish ALL THE TIME, we can work through ways of helping you..but, together. More so, the patient is the leader and I am the supporter. You lead the way. That leads me to my next point of being hesitant to write about weight loss..(sick of me yet? Just keep reading, I’ll get to my point, I promise). Number two: If you really want to change the way you look (in this case, a weight issue) you have to be ready to do so. I can sit here and give you all the advice in the world, all the research, all the studies, all the yada yada, but if you aren’t ready to take the wheel and lead the way, then none of it will really matter. I’ve worked with people who literally changed their lives just by tweaking a few things in their everyday routine (food and activity wise). To see their commitment, their trust in me and most importantly themselves, makes my job the best job in the world. However, like my previous point, there is no quick fix when it comes to this stuff.  Remember, you’re the leader.  And if you’re ready to be one, it can be a beautiful thing.

 

My last point as to why I didn’t want to write about weight loss (but yet I just wrote a novel!) is because I didn’t want to sound like a know-it-all soon-to-be future licensed clinical nutritionist who thinks she knows everything about everything, because you guessed it – I don’t. I am constantly learning in this field on how to treat illness and weight problems, health coaching, and even functional medicine. I am in no way better than you or more entitled because I have a degree and a future license. I can, however, offer my knowledge in this field to help you create the life you want. I’ve been through my own weight issues, depression, anxiety, etc. and am in no way perfect. And guess what? No one is.

 

Okay, so I literally wanted to go over some basics. This can be for the everyday person who is active, semi-active, or sedentary, eats healthy, isn’t eating healthy, whichever. I’m writing this so you can get a different perspective on what your body may need.

 

  1. Understanding what BMR means. The first step in losing weight or just maintaining weight is to calculate your BMR. Your BMR stands for “Basal Metabolic Rate.” This is the calories you burn basically just from being alive. To calculate this, you would use the Harris- Benedict equation.

For men it is: BMR = 66 + (6.2 × weight in pounds ) + ( 12.7 × height in inches ) – ( 6.76 × age in years ).

For women it is: BMR = 655.1 +  4.35 × weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years ).

 

The answer to this equation (after you fill everything in) basically can be used as a guideline (yes, not the end all be all) but simply a guideline of where you can be at calories wise during a regular day. And yes, I believe in calorie counting.. IFthat is something that makes you feel comfortable and jump starts your weight loss.

 

  1. Add in activity levels. Now, next step if you want is to use your BMR is to multiply it by whatever your activity level is. If you are sedentary, you do BMRx1.2. If you are active or moderately active 1-3 days a week you do BMRx1.375 and if you are that CrossFit-2 hours- at- the- gym- juice- head (sorry I’ve been watching too much Jersey Shore lately), you do BMRx1.55 or if you are an athlete BMRx1.725. The answers to these equations based on your activity level are now your new calorie range per day. For instance, my BMR is about 1410 so multiply that bu 1.375 to equal 1938. Now, no one is saying this is the exact number you should stick to. I’m showing you this to help you gain perspective. Some people I’ve worked with thought they needed just 1000 calories to lose weight, but we know that’s not true. Listen to your body. Your body needs more than 1200 calories per day, so now, when doing the math, you can see the real deal and start from there.
  2. Eat your veggies .(Didn’t you know I’d say that?!) Seriously though, if you want to lose weight, simply fill your plate with veggies, a little protein and some carbs. It’s pretty simple. Vegetables are filled with fiber and nutrients to keep you full throughout the day this way you won’t go into starving mode and want to eat the kitchen sink. Expand your horizons though! If carrots with hummus gets boring after a while, try maybe adding some spinach to your eggs or sautéed kale as part of dinner. Chard and collard greens are also yummies. Vegetables also contain phytonutrients which are chemicals in plants (not bad chemicals) that help your body survive and fight off disease.
  3. Move. You don’t have to be a body builder or a competitive athlete by tomorrow. Move your body in the way you like. Obviously, if you want to lose weight, you may have to push yourself a bit harder than usual but you may end up liking it. I used to hate to work out…like HATE IT. But now it actually helps clear my mind. I don’t do anything crazy but it lifts my spirits and wakes me up! Even a dance class, a walk with your pup or just goofing around with your kiddies.. Move in a way that makes you happy.
  4. Drink water. This may be my only pet peeve. I can’t stress enough how important drinking water is. Flushing out toxins, lubricating your cells, and just overall hydration are all keys to a successful and smooth weight loss. Water also helps absorb all the nutrients you are getting in from food. Quick equation (I know, here comes another one). Drink half your body weight in ounces (per day).  My advice would be buying a reusable bottle like the ones from Klean Kanteen or Swell bottles and just refilling them throughout the day.  (Plus they have cute decorative ones that you just can’t resist!).  Not a fan of water? Too plain? Try adding a squeeze of lemon to some cold water for a refreshing drink or try infused waters like adding cucumber, lime, or other fruits and veggies to it. (no sugars added, you can make them at home too!) or even La Croix- they have no sugars or added ingredients. They don’t quench your thirst in my opinion but it’s better than nothing!

 

Okay, that’s all for now. I really hope this gave you some insight on ways to view weight loss and how small tweaks can turn into big positive changes. Understanding where your body is at and what it needs to get to where you want it to get is crucial (understanding BMR can help). Most importantly, listen to your body. If you want the damn cookie, eat the damn cookie! But create a healthy relationship with the cookie too. Enjoy it in moderation and combine it with a healthy diet as well. The key is to satisfy and, most importantly, nourish your being.

 

Be well,

Allie

Chocolate Chunk Tahini Blondies

Chocolate Chunk Tahini Blondies

Never thought I’d be baking with tahini! Turns out this creamy sesame seed paste can make your baked goods soft, fluffy, and a substitute for eggs (if needed). I really enjoyed making these blondies. Blondies are basically brownies but without the cocoa. I wanted to […]


My Diary

The Beauty Of Letting Go

The Beauty Of Letting Go

I have always been a control freak.  Who isn’t?  There is a sense of comfort and control when we well, CONTROL things! However, this passed year and a half have taught me that having control over every little situation is not realistic and will actually slowly lead you to suffering.

Our minds are really funny sometimes. They like to play tricks on us and make us feel like something bad is happening, therefore fear should be approaching, and we either freak out or we try and control the moment by suppressing our feelings (whether that be with alcohol., drugs, shopping, etc). What really needs to happen is for your mind and body to experience the fear and take it all in- and then let go. Have those thoughts and fears just leave like a passing cloud. Because in the end, that’s really all they are right? Just thoughts. They aren’t who you are. None of the nonsense that we think about is ever who we are.

It’s funny because I’ve realized that when I actually don’t have any stresses or controlling thoughts of how I feel or how I’m suppose to feel; I feel uncomfortable. Our minds are so used to a certain way of thinking that once it stops, it feels weird. Well, I say embrace the weirdness! This means you’re on your way to happiness – without the control you thought you needed to get to that point.

If you are struggling to enjoy life’s precious moments because you are too busy in your head, here are some tips that might help you get out of yourself:

  1.  It’s not always about you. Focusing on yourself too much actually makes you miss out on the people and experiences that are going on around you. Try volunteering or doing something that will help others and you will see that it makes you feel a lot better because your focus was shifted.
  2. Practice meditation. This can be in any form. TM, Mindfulness, whatever works for you. But you should have about 10 minutes of deep breathing in a quiet room to just recharge and relax.
  3.  Exercise. You don’t have to join cross fit to feel better. I’m talking about 20 min a day of cardio, or a long walk, or jump rope, jumping jacks; something to get your heart racing for a bit. You will end up feeling better throughout the day. Trust me.
  4. Get rid of caffeine, alcohol, and sugar from your diet.
  5. Be kind to yourself, your body, and your mind. Take care of yourself. Make a cup of tea and relax, dance around to your favorite song, sing out loud around the house, laugh, smile, and practice gratitude.

I hope this post makes you see things in a different perspective. Remember, life isn’t as bad as you think it is. Let go of the control and begin to live your life.

Be well,

Allie

 

 


Life is Sweet

Peanut Butter Sea Salt Carob Chip Cookies

Peanut Butter Sea Salt Carob Chip Cookies

I love working with carob as a break from chocolate chips sometimes. It’s actually from a plant in the pea family and tastes just as sweet as chocolate! It’s popular in Hebrew and Arabic traditions. Hope ya’ll enjoy!

Gluten-Free Black Bean Brownies

Gluten-Free Black Bean Brownies

Hey guys! So I know there was a black bean brownie craze a few years back. Is it just me or does anyone remember when Hayley Duff made that black bean cake on her cooking show and everyone’s jaws dropped? Okay, maybe that was just me. […]

Almond Butter and Banana ”Quesadilla”

Almond Butter and Banana ”Quesadilla”

Hey guys! I’ve teamed up with NUCO and want to present you a sweet take on a quesadilla! NUCO has amazing wraps, oils, cereals and more! They are all organic, Non-GMO, paleo and autoimmune friendly! I mean, what more can you ask for?! What’s even better […]

Gluten-Free Peach Cobbler

Gluten-Free Peach Cobbler

Chocolate Chunk Tahini Blondies

Chocolate Chunk Tahini Blondies

Never thought I’d be baking with tahini! Turns out this creamy sesame seed paste can make your baked goods soft, fluffy, and a substitute for eggs (if needed). I really enjoyed making these blondies. Blondies are basically brownies but without the cocoa. I wanted to […]