Recent Posts

What oil should you use?

What oil should you use?

Lately when I walk down the grocery store isle or health food store I am pretty confused. As a nutrition specialist you would think I would know every supplement, oil, or protein powder, but think not! There are so many products coming out on the […]

Oatmeal Chocolate Chip Cookies {Dairy-Free, Gluten-Free}

Oatmeal Chocolate Chip Cookies {Dairy-Free, Gluten-Free}

Oatmeal Chocolate Chip Cookies Recipe  1 cup of oats (grounded in a blender) 1 tsp of baking soda 1 tsp of baking powder 1 tsp of sea salt 1 tsp of cinnamon 1/4 cup of Organic Vegetable shortening 2/4 cup of applesauce (equals 2 eggs) […]

Vegan Mac n’ Cheese

Vegan Mac n’ Cheese

YUM!!!!!

Vegan Mac n’ Cheese Recipe 

3/4 of a sweet potato (cooked)

1/2 cup of unsweetened plain almond milk

salt and pepper ( you can add onion and garlic powder as well if you like)

1/3 cup of nutritional yeast

 

Mix all ingredients together in a food processor until creamy and pour over your favorite pasta!

 

Chocolate Chip Banana Bread Skillet (Gluten-Free and Dairy-Free)

Chocolate Chip Banana Bread Skillet (Gluten-Free and Dairy-Free)

Chocolate Chip Banana Bread Skillet Recipe:  1 1/2 cup of almond flour 1 tsp of baking soda 1 tsp of baking powder 1 tsp of cinnamon 4 mashed bananas 1 tbsp of vanilla 2 eggs 1/3 cup of melted coconut oil 1/2 cup of dairy […]

White Bean Quinoa Burgers

White Bean Quinoa Burgers

These little burgers are a perfect plant-based protein option for vegans, vegetarians, or anyone! They are super simple to make and came out delicious. Let me know how you like them 🙂   White Bean Quinoa Burgers Recipe: 2 cups of cooked quinoa 1 can […]

Paleo Doughnuts with Cashew Butter Drizzle

Paleo Doughnuts with Cashew Butter Drizzle

These paleo doughnuts are so tasty!! I added some carob chips and drizzled them with creamy cashew butter. Hope you enjoy!

 

Paleo Doughnuts Recipe:

1 box of Simple Mills Vanilla cake mix 

3 eggs

1/3 cup of coconut oil

1/3 cup of water

1 tsp of cinnamon

1/2 cup of carob chips 

Pour onto a greased doughnut mold and bake at 350 for 25 min.

White Bean Avocado Dip

White Bean Avocado Dip

I needed something comforting to pair with my Siete Grain-free tortilla chips! I love snacking and I love dips. So I figured I would combine my favorite dips (hummus/bean dips + guacamole) ! Super simple recipe that anyone can make! Have fun with this one […]

Garbanzo Bean and Banana Chocolate-Chip Muffins

Garbanzo Bean and Banana Chocolate-Chip Muffins

Recipe for Garbanzo Bean and Banana Chocolate-Chip Muffins  1 1/2 cups of garbanzo bean flour 1 tsp of baking soda 1 mashed banana 1/2 cup of palm shortening 2 chia egg 1 tsp of vanilla 1/2 cup of Enjoy Life Dairy free chocolate chips Preparation […]

Protein! What is it? How much do we need? and do Vegans get enough of it?

Protein! What is it? How much do we need? and do Vegans get enough of it?

Have you ever heard of someone going to the hospital for protein deficiency? Yeah, me neither. Protein is, of course, an abundant macronutrient needed for our bodies to function properly. However, there are massive amounts of protein gimmicks out there from bars, to supplements, to powders but I’m here to give you a breakdown of it all.

First off, proteins are here to give us energy. Amino acids grouped together are what make up a protein. There are 20 amino acids; 11 of them we synthesize already in our bodies and 9 of them (essential) we need to get from our diet and cannot synthesize on our own. These essential amino acids are important factors for our overall health. They provide the beginning structures of many neurotransmitters such as Phenylalanine which is useful in treating fatigue and depression.

The body only needs .8g per kilogram of body weight when it comes to protein. So let’s say you ingest even more, like 1.2 grams of protein per kilogram of body weight and you are 160 pounds. That means 160 lbs (72.5kilograms) x1.2= 87 grams of protein. That is plenty right there and some people consume much less. Many people load up on meat, eggs, fish throughout the day and although that gives the body plenty of fuel, B Vitamins, and minerals, it can be a little excessive when it comes to protein intake. Excess protein is converted as an inefficient energy source and stored as fat. Now, if you are an endurance athlete, you may definitely satisfy your protein requirements throughout the day and, during heavy training, might even need more. Try adding more shakes throughout the day filled with veggies, hemp protein, and spirulina which is a blue-green algae fresh water plant and is one of the best superfoods made on this earth.

 

If you are a plant-based eater, I would suggest these specific plant proteins throughout your day. You’d be surprise how much protein you can get from plants, grains, and legumes. I would also suggest investing in a Vitamix. This machine can literally blend up an avocado pit in a second and doesn’t strip any nutrients from your juicy creations like juicers do. Here’s a link to purchasing a Vitamix blended, it’s worth the investment!

 

Plant-based protein options:

 

Tempeh (1 cup is 31g of protein!)

Tofu

Kale

Seeds- chia, sunflower, pumpkin are great.

Beans – mung, kidney, black

Lentils

Brown rice

Baked potato

Kamut

Spirulina

Hemp milk

Nuts and nut butters – raw and unsalted are best.

Peanut butter (organic with oil on top) – avoid processed brands like Skippy or Jif.

 

Protein Powders I recommend: VegaOne protein powder and Plant By V

Protein bars I recommend: I have one recipe here along with my energy balls, and I would also suggest “Eat Healthy” brand Low Glycemic Bars.

 

I hope this clears the air about some protein questions some of you have been asking. And, of course, if you are a meat eater (I actually am too), then try purchasing the best quality meat. Organic and grass fed are best and as for fish I would buy anything wild caught (avoid any farm fish).

 

Meal Prep: Do’s and Don’ts

Meal Prep: Do’s and Don’ts

Meal Prep: Do’s and Don’ts Meal prep is a great way to stay on track with your eating regimen. Over the years I have worked with patients who have suffered with yo-yo-dieting, binge eating, and excessive weight gain and the most common thing I have […]


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

Oatmeal Chocolate Chip Cookies {Dairy-Free, Gluten-Free}

Oatmeal Chocolate Chip Cookies {Dairy-Free, Gluten-Free}

Oatmeal Chocolate Chip Cookies Recipe  1 cup of oats (grounded in a blender) 1 tsp of baking soda 1 tsp of baking powder 1 tsp of sea salt 1 tsp of cinnamon 1/4 cup of Organic Vegetable shortening 2/4 cup of applesauce (equals 2 eggs) […]

Chocolate Chip Banana Bread Skillet (Gluten-Free and Dairy-Free)

Chocolate Chip Banana Bread Skillet (Gluten-Free and Dairy-Free)

Chocolate Chip Banana Bread Skillet Recipe:  1 1/2 cup of almond flour 1 tsp of baking soda 1 tsp of baking powder 1 tsp of cinnamon 4 mashed bananas 1 tbsp of vanilla 2 eggs 1/3 cup of melted coconut oil 1/2 cup of dairy […]

Paleo Doughnuts with Cashew Butter Drizzle

Paleo Doughnuts with Cashew Butter Drizzle

These paleo doughnuts are so tasty!! I added some carob chips and drizzled them with creamy cashew butter. Hope you enjoy!   Paleo Doughnuts Recipe: 1 box of Simple Mills Vanilla cake mix  3 eggs 1/3 cup of coconut oil 1/3 cup of water 1 […]

Garbanzo Bean and Banana Chocolate-Chip Muffins

Garbanzo Bean and Banana Chocolate-Chip Muffins

Recipe for Garbanzo Bean and Banana Chocolate-Chip Muffins  1 1/2 cups of garbanzo bean flour 1 tsp of baking soda 1 mashed banana 1/2 cup of palm shortening 2 chia egg 1 tsp of vanilla 1/2 cup of Enjoy Life Dairy free chocolate chips Preparation […]

Pumpkin Carob Bread

Pumpkin Carob Bread

Recipe for Pumpkin Carob Bread:  1 cup of almond flour 1 tsp of baking soda 1 tsp of cinnamon 1 tsp of nutmeg 1 egg 1/2 can of organic pumpkin puree 1 tsp of vanilla extract 3 tbsp of coconut sugar 2 tbsp of coconut […]