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@_petitenoir

im in a workout slump i have basically fell off track for a while and don't know how to get back on track slowly i feel so stressed and fat do you have any advice on how i can get started?

get up and just go! even on days you don’t really feel like going. start slow. stay in the 12-15 rep range with weights to build your muscle endurance up, use your body weight, and start from there!

Healthy Chocolate Cookies
2-3 Ripe Bananas
1/2 cup Oats
1/2 cup Hazelnut [or almond] Flour
1/4 cup Raw cacao powder or cocoa powder
2 scoops Protein
2.5 Tbsp Coconut Oil

Set oven to 350 degrees and oil a cookie sheet. Mix all ingredients, and spoon out about a tablespoon per cookie. Bake til edges start to brown. 

66 calories 4g fat. 3g protein, 6g carbs per cookie.

Healthy Chocolate Cookies
2-3 Ripe Bananas
1/2 cup Oats
1/2 cup Hazelnut [or almond] Flour
1/4 cup Raw cacao powder or cocoa powder
2 scoops Protein
2.5 Tbsp Coconut Oil

Set oven to 350 degrees and oil a cookie sheet. Mix all ingredients, and spoon out about a tablespoon per cookie. Bake til edges start to brown.

66 calories 4g fat. 3g protein, 6g carbs per cookie.

What are some good snacking choices, like things you generally buy at whole foods for snacking only?

walnuts, cashews, fruit etc. i dont typically buy snacks. during the day for a snack i’ll make a chia protein pudding, fry up some tempeh, steam sweet potatoes etc.

Two for one. Cashew Cheese!
a) Protein Mac and Cheese 
b) Cheesy Kale Chips

1/2 cup raw cashews
1/2 cup sunflower seeds
1/4 cup nutritional yeast
1 garlic clove
1 tsp salt [or to taste]
Juice of 1 lemon
1/4-1/2 cup Braggs Apple Cider Vinegar
1/4 cup water [in case mixture is too thick]

Throw all in blender and blend til smooth, If needed add a little water til perfect consistency. 

For Mac And Cheese, boil some Mung Bean, or Black Bean pasta, strain and add about 1-2 tbsp cashew cheese, mix and enjoy.


For Kale Chips: Set oven to 400. Wash and dry 1 bunch kale. Lightly oil a cookie sheet and lay the kale evenly. Drizzle cashew cheese over the kale and bake for approx 5 mins or so. Keep an eye on it, make sure its crispy but not burnt. Remove from oven and eat them all in one sitting like I do.

Two for one. Cashew Cheese!
a) Protein Mac and Cheese
b) Cheesy Kale Chips

1/2 cup raw cashews
1/2 cup sunflower seeds
1/4 cup nutritional yeast
1 garlic clove
1 tsp salt [or to taste]
Juice of 1 lemon
1/4-1/2 cup Braggs Apple Cider Vinegar
1/4 cup water [in case mixture is too thick]

Throw all in blender and blend til smooth, If needed add a little water til perfect consistency.

For Mac And Cheese, boil some Mung Bean, or Black Bean pasta, strain and add about 1-2 tbsp cashew cheese, mix and enjoy.


For Kale Chips: Set oven to 400. Wash and dry 1 bunch kale. Lightly oil a cookie sheet and lay the kale evenly. Drizzle cashew cheese over the kale and bake for approx 5 mins or so. Keep an eye on it, make sure its crispy but not burnt. Remove from oven and eat them all in one sitting like I do.

Here is my before and after, taken just a month apart of clean eating and consistent exercise right? Wrong! I took these photos 5 minutes apart. The before photo is totally bad posture, slumped back, rounded shoulders, belly extended out, while the after photo I stood nice and proud, shoulders back, and belly in. A lot of these “before and after” photos you see in magazines are all manipulations; good lighting, a tan, professional photos. Don’t believe everything you see! Even fitness buffs online! No, you did not get abs in 20 days from clean eating and training. This is unrealistic and many people tend to feel bad about themselves for not being able to reach that. Remember folks: everyones’ body is different and responds differently to exercise and other factors. Try a wide variety of food and exerise and see what works. Learn and love your body, every day.

Here is my before and after, taken just a month apart of clean eating and consistent exercise right? Wrong! I took these photos 5 minutes apart. The before photo is totally bad posture, slumped back, rounded shoulders, belly extended out, while the after photo I stood nice and proud, shoulders back, and belly in. A lot of these “before and after” photos you see in magazines are all manipulations; good lighting, a tan, professional photos. Don’t believe everything you see! Even fitness buffs online! No, you did not get abs in 20 days from clean eating and training. This is unrealistic and many people tend to feel bad about themselves for not being able to reach that. Remember folks: everyones’ body is different and responds differently to exercise and other factors. Try a wide variety of food and exerise and see what works. Learn and love your body, every day.

where do you do your food shopping?

Wholefoods 99% of the time. I sometimes go to stop and shop but only for emergencies.

Just a quick little update.

Sorry I’ve been MIA for a bit, I’ve been pretty busy at the gym, work, and getting my NASM personal training certification! I’ve been just setting some business things up, and I’ll be making some changes on here, instagram and facebook, making a switch from a food blog to more of a fitness/nutrition blog, so stay tuned! If you have any questions feel free to message me.

Chocolate Almond Protein Balls3-5 tablespoons Almond Butter1/2-1 scoop chocolate Vegan Protein Powderfew tablespoons Unsweetened Almond Milk [just to get everything mixed up]1/4 cup coconut flakesMeasurements are not 100%, you can use more or less, whatever suits your needs. As long as the protein powder is mixed in with the almond butter smoothly, you’re good.Mix together the Almond butter and protein powder, adding the almond milk to get the right consistency. [Should be sticky but not wet.] Spoon out and roll in your hands to form a small ball and roll it in the coconut flakes to coat. These are ready to eat right away but you could always pop them in the freezer to cool them down. Warning: These are addictive.

Chocolate Almond Protein Balls

3-5 tablespoons Almond Butter
1/2-1 scoop chocolate Vegan Protein Powder
few tablespoons Unsweetened Almond Milk [just to get everything mixed up]
1/4 cup coconut flakes

Measurements are not 100%, you can use more or less, whatever suits your needs. As long as the protein powder is mixed in with the almond butter smoothly, you’re good.

Mix together the Almond butter and protein powder, adding the almond milk to get the right consistency. [Should be sticky but not wet.] Spoon out and roll in your hands to form a small ball and roll it in the coconut flakes to coat. These are ready to eat right away but you could always pop them in the freezer to cool them down.

Warning: These are addictive.

What is the best vegan protein powder you can reccomend?

I LOVE Vega performance protein, but it does get pretty expensive, so I just recently purchased Raw Fusion and I love it so far. It tastes pretty much the same as Vega and isnt chalky at all!

How tall are you? Does height affect how many calories I should eat?

i’m 4’11! there is a ton of calorie counters online, plug in your weight, height and activity level and it tells you everything!

I got the CIA Pro VitaMix not too long ago and I tried your Shamrock Breakfast Ice Cream recipe. It’s kind of amazing! Trying the Apple Pie Ice Cream recipe next. Do you get your recipes from Integrative Nutrition or do you develop them yourself? I was planning on buying the book.

yay thank you i’m glad you loved it!! The Vitamix is the best investment I ever made. All the recipes on here are my own unless otherwise stated! The book has really great info in it for healthier living.

Hey, hi hope you're doing well :) . I've been wanting to ask you around how many meals do you have in a day. I'm also a vegan and I've been trying to tone up and get some muscle. But when I try to eat more I just really really bloat and stay bloated for a good while. Do you know of anything that might help me out ? I'd appreciate it a lot !

hello! it varies day to day, anywhere from 5-8. i recently [2.5 weeks ago] just started increasing my calories from 1100-1200 to 1700-1800. bloating is normal at first. i felt like a balloon the first week, i’ts getting better for me now, your body gets used to it. digestive enzymes help me if i’m eating a ton of beans or a large meal, but it helps when i stick to smaller portions throughout the day. on lifting days i eat more. since i increased my calories i have a lot more energy at the gym, and more energy means more weights, more muscle> muscle burns more fat. i understand the struggle to eat more [trust me i still struggle] but you gotta do it to build muscle. Get enough protein and calories and you’ll build muscle, and remember Rome wasn’t built in a day, it takes time to reach your goals!