Recent Posts

Chocolate Chip Sea Salt Cookies {GF}

Chocolate Chip Sea Salt Cookies {GF}

It’s cookie time again! I revamped my go-to gluten-free chocolate chip cookies and they are comin’ in hot! They aren’t dairy-free this time around. However, I used grass fed butter and that added the soft and chewy cookie consistency I was looking for..and I literally […]

Gluten-Free Peanut Butter Cookies (2 ways!)

Gluten-Free Peanut Butter Cookies (2 ways!)

I started using peanut butter more in my baking because 1. I’m obsessed with it and if I have a jar handy in my house, I will eat the whole thing. 2. It adds a moist/creamy texture to a lot of baked goods. I actually […]

No-Bake Protein Period Balls

No-Bake Protein Period Balls

We all go through the bloating, the mood swings, the weakness, the fatigue. It’s a once a month kinda thing and its just something we have to deal with. But what about Iron and losing other important minerals during that time? If you are someone who exercises very frequently or just feels way too weak during that time of the month, you may want to consider getting checked for an iron deficiency. In either case, replacing your iron is crucial for sustaining your energy levels and replacing what has been lost. Below are some foods (mainly plant-based, you don’t always need a steak for iron!) that are loaded with iron and other important minerals that can help you cope during your time with your monthly friend. Also, check out my recipe for my No-Bake Protein Period Balls! You’re definitely going to want to make these!

  1. Sunflower Seeds. These delicious seeds are packed with almost 8 mg of iron per serving  (about 1 cup, same amount that are in my protein balls below!). This is already about 50% of the daily value of iron needed. They also include Vitamin B-6 and TONS of magnesium. (Magnesium helps with all the body systems as well as mood and anxiety, this can also be beneficial during that time of the month!).
  2. Spinach. I love spinach. Whether it is raw or sautéed. In about one bunch of spinach there is 9 mg of iron. Throw that in a pan with some olive oil to sauté or even put some in your smoothie or eggs in the morning for some added minerals.
  3. Beans. Beans, especially kidney beans have 15mg in 1 cup! Throw these on your salad or make a homemade bean dip and you got yourself a meal!
  4. Cashews. Cashews are my favorite type of nut. They are so versatile too. Many vegan dishes use cashews as their base for creams, sauces, and desserts. Cashews are packed with protein, fiber and about 2 mg of iron per ounce.
  5. Dark Chocolate. Who doesn’t love chocolate!? Dark chocolate has been proven to help with many health issues such as inflammation, mood, and blow pressure because it is packed with antioxidants and flavonoids. Also, dark chocolate has close to 12 mg of iron in 3 ounces!

No-Bake Protein Period Balls

2018-04-29
: 6-8 balls
: 15 min
:
: 45 min
: Easy

By:

Ingredients
  • 1 cup of sunflower seeds (blended into flour)
  • 1 tbsp of pumpkin seeds (also blended)
  • 2 tbsp of sunflower seed butter
  • 2 tbsp of organic maple syrup
  • 2 tbsp of almond milk
  • 1 scoop of plant-based vanilla protein powder
  • 1 tsp of cinnamon
  • 1 tsp of vanilla
  • 4 tbsp of sesame seeds for coating
Directions
  • Step 1 Start by placing sunflower seeds and pumpkin seeds in a blender or Vitamin and blend until it turns into flour.
  • Step 2 Next, add your flour mixture to your mixer bowl and add in syrup, protein powder, cinnamon, vanilla, and sunflower seed butter.
  • Step 3 Then turn mixer on (about level 2) and slowly add the almond milk until it turns into a cookie-dough consistency.
  • Step 4 Next, form dough into 2 1.2 in balls and roll in sesame seeds to coat.
  • Step 5 Place balls on a baking sheet and place in fridge for 30 min. Enjoy your balls! They can be stored in the fridge for 3-5 days.

 

 

Pantry Goodies

Pantry Goodies

Hey All! Happy weekend. I wanted to share with you some of my favorite staples to have in the kitchen. Let’s start off with flours. I go a little overboard with the amount of flours I have, but you don’t need to. I would definitely […]

Peanut Butter Oatmeal Loaf

Peanut Butter Oatmeal Loaf

About a year ago, I was eating a pretty strict Paleo diet. For those of you not familiar with the Paleo trend, it consists of meat, fish, tons of greens, some fruits, healthy fats and oils like avocado, coconut and olive oil, nuts, and seeds. […]

The Power of Cinnamon

The Power of Cinnamon

Anybody that knows me, knows I LOVE cinnamon! I put that sh*t on everythanggg. But for real. I do haha. Cinnamon has some great health benefits too and is a great option for pre-diabetics and diabetics. Some health benefits of cinnamon are:

  1. Cinnamon is a very strong antioxidant. It is even considered a “superfood” and is in the same healing realm of garlic and oregano.
  2. Helps balance blood sugar by reducing insulin resistance and helping insulin do its thing. This is especially great for people with diabetes. Sprinkle some cinnamon in your coffee, tea, on top of peanut butter toast, whatever tickles your fancy. Its better than white sugar and you’ll be able to reap all the health benefits while still enjoying your relish treats.
  3. Cinnamon is a great anti-inflammatory helping to fight against disease and skin issues.
  4. Helps our brain, yo. Seriously, cinnamon helps prevent a protein called Tau which is a protein that builds up in a brain with people who suffer from Parkinson’s and Alzheimers disease.
  5. Cinnamon can protect our hearts <3 Cinnamon helps reduce triglyceride and LDL cholesterol levels.

 

 

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 […]


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

Chocolate Chip Sea Salt Cookies {GF}

Chocolate Chip Sea Salt Cookies {GF}

It’s cookie time again! I revamped my go-to gluten-free chocolate chip cookies and they are comin’ in hot! They aren’t dairy-free this time around. However, I used grass fed butter and that added the soft and chewy cookie consistency I was looking for..and I literally […]

Gluten-Free Peanut Butter Cookies (2 ways!)

Gluten-Free Peanut Butter Cookies (2 ways!)

I started using peanut butter more in my baking because 1. I’m obsessed with it and if I have a jar handy in my house, I will eat the whole thing. 2. It adds a moist/creamy texture to a lot of baked goods. I actually […]

Peanut Butter Oatmeal Loaf

Peanut Butter Oatmeal Loaf

About a year ago, I was eating a pretty strict Paleo diet. For those of you not familiar with the Paleo trend, it consists of meat, fish, tons of greens, some fruits, healthy fats and oils like avocado, coconut and olive oil, nuts, and seeds. […]

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 […]