Recent Posts

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 […]

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!

Peanut Butter Sea Salt Carob Chip Cookies

August 15, 2018
: 12 cookies
: 20 min
: 30 min
: Easy

By:

Ingredients
  • 1 cup of almond flour
  • 1 tsp of baking powder
  • 3 tbsp of coconut oil
  • 1/2 cup of coconut sugar
  • 1/3 cup of creamy peanut butter
  • 2 eggs
  • 1/2 cup of carob chips
  • 1/2 tsp of cinnamon
  • 1/2 tsp of sea salt and some to sprinkle on top as well
Directions
  • Step 1 First, preheat your oven to 350 degrees
  • Step 2 Next, add the eggs, sugar, oil, and peanut butter to your mixer and mix until smooth.
  • Step 3 Then, add in baking powder and mix.
  • Step 4 Add in flour, cinnamon, and sea salt.
  • Step 5 Fold in carob chips
  • Step 6 Place on a cookie sheet or greased pan (about 2in thick circles of cookie dough) Sprinkle sea salt on top of each
  • Step 7 Bake for 18 minutes
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. […]

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 a burst of flavor and mixes so well with the sweetness of the mango. Order any of their products and get 20% off with code ALLIE20.  I hope you guys enjoy it!

Mango Salsa

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

Quick and easy salsa that you can whip up in minutes!

By:

Ingredients
  • 1 1/2 cups of chopped mango
  • 3 tbsp of diced red onion
  • 1/2 of a jalapeno (diced and seeds taken out)
  • 2 tbsp of green onion
  • 1 tsp of garlic NUCO coconut oil
  • A squeeze of lime juice (half a lime's worth)
  • Salt and pepper
  • Cilantro to garnish
Directions
  • Step 1 Start by dicing your mangos into small cubes.
  • Step 2 Next, begin to dice the red onion, green onion, and jalapeno. Add that to the mangos.
  • Step 3 Then, add in the coconut oil and lime.
  • Step 4 Mix in cilantro, salt, and pepper.
  • Step 5 Mix all ingredients together well and serve right away with some chips

 

 

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 […]

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 to make after dealing with health issues caused by gluten consumption. I’m not a doctor but I am a soon-to-be clinical nutritionist as well as a human beingSo, I know how my body reacted to it and the reactions it caused with certain people I’ve worked with. I didn’t choose to be gluten-free because it was fad, I chose it so I can live a healthier life for myself with my body ending up thanking me.  

 

What is Gluten?  

Gluten is one of the many proteins found in wheat, cereals, grains, barley, and rye. This particular protein helps food hold its shape, almost like a glue holding everything together. Now, if you have Celiac Disease, you are allergic to gluten and should completely avoid it. There are other proteins found in these foods that people with Celiac may not be allergic to, but it can be difficult to test. Gluten itself is made up of two proteins called glutenin and gliadin. Gliadin is what causes the trouble whether you have Celiac or just gluten intolerance.  

 

Non- Celiac Gluten Intolerance 

You can still have an issue with gluten even if you tested negative for Celiac Disease. Studies show that gluten particles entering our blood stream can cause severe intestinal damage (lead to leaky gut, inflammation, etc.), neuropathy, depression, anxiety, autism, and schizophrenia, and many autoimmune diseases (including Type 1 diabetes and thyroid diseases). Non- celiac gluten intolerance is also associated with fibromyalgia, rheumatoid arthritis and chronic low-back pain. (Schierling, 2016). 

 

Let’s dive back to that leaky gut that I mentioned. Your health is determined by your gut. Sounds weird, but your gut microbiome is where all your genetic material, bacteria, and microorganisms live which determine both your physical health and mental health. In fact, your gut microbiome has more neurons than your spinal cord! So it really is the “second brain” as we call it. (Gundry, 2017). Take care of your gut microbiome so it takes care of you. To do this, eliminate processed sugars, eat fermented foods, take a probiotic, and eat dark leafy greens for starters. So now that we know how important the microbiome is, gluten comes in and steals the healthy bacteria living in that gut microbiome causing long-term changes in your gut bacteria. So now what? The body gets used to having these “invaders” come in (gluten, sugar) which ends up leaking into your bloodstream causing the problems I listed above.  

 

Gluten free products  

Okay, hope you’re not super freaked out by all this. But it’s good to be mindful especially when you make the choice to be gluten-free. What’s the next step? Grocery shopping for gluten-free foods! The isles have a wide array of gluten-free products (oh the glorious cookies, cakes, and even crackers). So easy then, right! Just buy anything that is labeled “gluten-free” and off you go. Sorry to burst your bubble but, unfortunately, it’s not that easy. Many of the products labeled “gluten-free” are filled with sugar, artificial ingredients, GMO corn and soy. Reading labels and ingredients on products will really help. If there are a ton of ingredients you can’t pronounce and the list is as long as you, then maybe it’s not healthy to eat (whether labeled gluten free or not). Look for whole ingredients, no added sugars, and FRESH food.  

 

How it changed my health  

When I was a kid, I loved anything that included bread, pretty much like any other kid. But the kids that grew up in Brooklyn, like me, knew what good bagels, pizza, and bread straight from the Italian bakery tastes like. So I used to devour it all. But I took a lot of naps, felt depressed and anxious all the time, had severe asthma, and just plain felt sick A LOT,especially right after eating those foods. I didn’t know what was happening but I did know that when I ate those foods, I didn’t feel good afterwards.  

Fast forward (very forward) to my early twenties when I went back to college to pursue my nutrition degree. Throughout recent years, I learned that not only was my anxiety and depression correlated with my extreme gluten intake but so was my Hashimoto’s (which is an autoimmune thyroid condition). I did a lot of research, educated myself, and learned more in my grad program (still am) while eliminating gluten (and dairy) from my lifestyle.  

Don’t get me wrong, I’ve had gluten since I made this decision. But only on special occasions. But even holidays, my mom cooks from the autoimmune paleo cookbooks so I can still have a lot of my favorite dishes, but just modified to fit my needs.  

So, after eliminating all of this you’re probably wondering how I feel. Well, I feel probably the best I’ve ever felt. But I can still feel better. I’m always experimenting, learning and, in a sense, even appreciating my autoimmune crap. It’s made me more mindful of my body and what it needs, what it doesn’t need, and what makes me feel good and what doesn’t. Of course, consult with your doctor first before making any severe changes to your health regimen. 

If you take away one thing from this post, I hope it’s to learn to go with the natural flow of your body and to always ask questions. If you feel sick from certain foods or just “not right” don’t ignore it. Make peace with it and move on to learn how to fix it.  

 

Be well,  
Allie  

   

 

 

 

Gundry, S. (2017). The Plant Paradox. Harper Collins. New York, New York.  

Schierling, R. (2016). Gluten sensitivity as related to autoimmunity. Destroy Chronic Pain.  

 

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 […]


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 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 […]

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