Author: Allie

The Pros and Cons of the Ketogenic Diet, A Nutritionist’s Perspective

The Pros and Cons of the Ketogenic Diet, A Nutritionist’s Perspective

There has been so much buzz about the Keto diet for the past few years. The Ketogenic diet is very low in carbohydrates (less than 20-50g per day depending on body size) and very high in fat. This causes the body to break down fat […]

No-Bake​ Brownie Bites + Health Benefits​ of Resistant Starch

No-Bake​ Brownie Bites + Health Benefits​ of Resistant Starch

I used to LOVE those Entenmann’s “Little Bites” when I was little. I would get so excited to rip open a little pouch of chocolatey goodness. But times have changed as I got older. I try my best to satisfy my cravings for specific things […]

“Adrenal fatigue”  Should we really call it that?

“Adrenal fatigue” Should we really call it that?

We often hear the term “ adrenal fatigue” being thrown around in the health and wellness world lately. What really IS adrenal fatigue? And should it even be called that? 

Adrenal fatigue is usually described as our adrenals being “exhausted” or having a lack of energy. But what really might be the cause of this imbalance? Take a closer look below at some important points I’ve learned over the years throughout my studies and the importance of the HPA axis.

  • Our brain and our endocrine system (hormones) communicate together to create a sustained stress response. This lets us adapt to a new balanced homeostasis after a stressful event or situation ( fight + flight) 
  • The HPA axis ( hypothalamic pituitary adrenal axis) is the core of this neuroendocrine system. The HPA axis includes a group of hormone-secreting glands ( hypothalamus, pituitary, and adrenal glands) 
  • Hormones released from the pituitary gland ( in the brain) travel down to the kidneys where the adrenals are. 
  • The HPA axis is the core to regulate our stress response. 
  • When we experience something stressful, the hypothalamus (in the brain) releases a hormone called corticotropin-releasing hormone (CRH) 
  • CRH signals the pituitary gland to release a hormone called ACTH ( adrenocorticotropin) into the bloodstream. 
  • ACTH travels down to the adrenals which pump the release of cortisol. (Stress hormone) 
  • This release of cortisol helps the body deal with stress. It mobilizes energy like glucose so we have enough energy to deal with stress. 
  • However, if cortisol is released TOO much, it’s sensed by receptors in the brain ( hypothalamus and hippocampus) which leads to the shutting off of the stress response creating a negative feedback mechanism. 
  • Therefore, disrupted cortisol output does not necessarily result from fatigued adrenals but rather from a dysregulation within the HPA axis!! 

Ways to help your HPA axis stay balanced and not overworked:

  • Laughter; surrounding yourself with friends and family who have a positive impact on your life. This stimulates our happy hormones and lets that excess cortisol take a breather for a bit
  • Yoga 
  • Prayer 
  • Meditation 

If you have any further questions regarding this topic, feel free to thread your questions below! Would love to hear from you!

Folate vs. Folic Acid

Folate vs. Folic Acid

Do you know the difference between folic acid and folate? Let’s take a step back first and discuss what folate actual is. Folate is a B vitamin that plays an important role in the prevention of neural tube defects before birth and is required for […]

Chocolate ​Chip Banana Bread Bars

Chocolate ​Chip Banana Bread Bars

Recipe: 2 3/4 cups of oat flour (or just put rolled oats in a food processor or blender until it becomes a flour-like consistency) 3 ripe mashed bananas 1/4 cup of coconut sugar 1 tbsp of vanilla extract 1 tsp of baking powder 1/2 tsp […]

No Bake Protein Balls

No Bake Protein Balls

No Bake Protein Balls

August 25, 2018
: 12 balls
: 10 min
:
: 10 min
: Easy

By:

Ingredients
  • 1 Cup of rolled oats
  • 2 scoops of vanilla protein powder
  • 3 tbsp of raw honey
  • 1/2 cup of peanut butter (you can use a nut butter as a substitute)
  • 3 tbsp of almond milk
  • 1/3 cup of chocolate chips
Directions
  • Step 1 First, place the rolled oats in the food processor until it turns into a flour-like consistency.
  • Step 2 Next add in the protein powder, peanut butter, honey and mix together.
  • Step 3 Then, add in 1 tbsp at a time of the almond milk. If your mixture seems too dry, add more.
  • Step 4 Add in chocolate chips
  • Step 5 Form mixture into small balls and place on a baking sheet
  • Step 6 Place in fridge for 30 minutes and enjoy!

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!

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. But ANYWAY. The whole idea of black beans being put into baked goods and tasting so amazing and NOT like beans..is probably the best thing since sliced {gluten-free}bread. Seriously, it doesn’t taste like a taco or a dip, it tastes like the fudgy brownie goodness that you know and love. Just with added protein and fiber 😉 Hope you enjoy!

 

**Sorry low-carb peeps, but legumes (beans) have plenty of carbs so this recipe isn’t very keto or paleo friendly.

Gluten-Free Black Bean Brownies

August 15, 2018
: 12
: 12 min
: 20 min
: 22 min
: Easy

By:

Ingredients
  • 1 can of black beans (drained and rinsed)
  • 1 cup of coconut sugar
  • 3 tbsp of coconut oil (melted)
  • 1/3 cup of cocoa powder
  • 1.5 tsp of baking powder
  • 2 eggs
  • 1/2 cup of chocolate chips (optional)
Directions
  • Step 1 First, preheat your oven to 350 and grease a 9in brownie pan.
  • Step 2 Next, start by draining and rinsing your beans. I then added them to the food processor and mixed until smooth.
  • Step 3 Then, add sugar,coconut oil, and eggs to the bean mixture and blend until smooth.
  • Step 4 Add in baking soda and cocoa powder and mix.
  • Step 5 Pour mixture into greased pan and bake for 20 minutes.

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 […]