Nutrition

Donuts & Dumbbells.

My Donut and Dumbbells line! Its here!

Everyone head over to my instagram to check out my Healthy All Vegan Protein Donuts!

All of these donuts are Made with 100% Organic and Dairy Free Products and packed full of protein! I am going to be coming out with a Healthy Vegan Dessert e-book very soon so stay tuned!

dont forget to check it out @donutsanddumbbells19.

xoxo-allison,

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Fitness · Nutrition

High Protein Packed Dessert Heaven!!(Vegan)

So ive been on this new.. Well I guess you can kind of call it an addiction.. I bake. Dirty. But Clean. 😉 I have subsituted all the naughty ingredients like (refine sugars, animal bi-products, fillers etc) with whole grain, organic, raw, no animal bi-products. 

I love discovering new ways I can create delicious sweet treats yet feel guilt free about them. 

I love making donuts,cookies, amd cakes. Follow me on my instagram @donutsanddumbells101 where I feature all of my yummy healthy treats.

This is a little sneak peak! (Protein Fudge Brownies with Vegan Cookie dough spread packed in between.)

Believe me its as good as it looks ;)!

Nutrition

The benefits of eating berries everyday!

I have already wrote a post about oatmeal , and you guys know my obsession like hard… I eat Oat meal everyday! Now when you mix oatmeal and Berries a great thing happens!

Not Only do Berries aid in our health and help with digestion but they are AMAZING for your skin!

Boosts immunity
Aids digestion
Controls blood sugar levels
Fights UTIs
Boots Brain Power
Promotes a healthy heart
Keeps Vision Healthy
Reduces Belly Fat
Fights Cancer
Prevents Pre Mature Aging.
Prevents Acne
Improves Hair Growth.
When you mix Berries and some oatmeal together they are a powerhouse full of fuel and nutrients to your body! I love any kind of crisp, and it doesnt have to be smothered in butter or sugar to taste good either! Berries already give off a natural sweetness so just tweek the sweetness level for yourself.

I always add protein powder to my berry crisps or apple crips not only does it give it a little more flavor, but it helps hold everything together more and not to mention when you have the option to add some protein to your meals why not? Heres a very easy and quick recipie to make Protein Berry Crisp!

Recipie here:

1 scoop vanillia protein powder (I used whey you can use whatever.)

1 cup oats

1tsp cinnamon, flax seed, all spice.

1tbsp coconut oil.

2Tbsp splenda brown sugar.

1Tbsp sugar free syrup.

Layer bottom on round baking pan with frozen berries, add oat mixure ontop, bake at 325 degrees for 15 mins.

Lets all enjoy some berries because I enjoy you all berry much!!

Nutrition

Pumpkin Protein Waffles!!

These Pumpkin Protein Waffles are packed full of Protein,Fiber and Iron!  Super Easy and will take 5 minuites to make! 

Want the recipie?? Ok for sure why not?

  • 1 scoop of vanilla whey (vegan/soy isolate) your choice.
  • 1tsp baking powder.
  • 2 tbsp oat/coconut flour.
  • 2 tbsp pumpkin puree.
  • 1 tsp Cinnamon.
  • 3 tbsp egg whites.
  • 1 1/2 tbsp splenda
  • 1 tsp ground flax seeds

Mix all these ingredients together and it Will look more like a paste then batter, thats ok spread mixure onto heated Waffle Iron. Shut the top and let cook for 1 minuite 30 seconds. I topped it with vanilla greek yougart.

Nutrition · Uncategorized

Chocolate Protein Mug Cake!

Today was one of the best days because I made a CHOCOLATE PROTEIN MUG CAKE!

This Chocolate Protein Cake is super easy and it only takes 45 seconds…

Here are the ingredients that I used..

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  • 1 scoop Chocolate Whey Protein, I used PeScience Select (Chocolate Cupcake)
  • 2 tbsp Cocoa
  • 1 tbsp PB2 chocolate
  • 1tsp baking Powder
  • 1/4 I used Cashew (You can use Almond or regular milk)

To make a brownie Batter Consistency, Microwave for 45 seconds. Top with Low Fat whip Cream. 120 Calories (12gC/6gF/25gP)

Indulge and top with something special! xoxo- Allison

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Nutrition

Easy Egg White Omélette!

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Hail all the MicroNutrients!!! Can I really say it enough though? Not just how pretty they are but how they make your body feel from the inside out. Improves your skin, Mood, energy which bring you to balancing out your hormones, which is something else that I focus on.

On that Note.. today for breakfast I had a 6 egg white omelette with 5 Asparagus stalks, 1 orange pepper, 1 onion or half, and about 1/4 cup of spinach and I also sprinkled some Mrs Dash (Garlic and herb seasoning), I haven’t been Calculating my Macros lately so I am going to estimate this to be about.. 215 Calories ‘(12C/8gF/25gP).

19206421_10155694669425579_908666571_nThis Omelette was easy and delicious. Packed full of protein and vitamins.( Feta Cheese is completely optional) It took me a whole 5 mins to make.  Make sure to stayed tuned for lots more easy nutritious recipes.

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xoxo- Allison

Nutrition

Who loves Oatmeal?..

​Oatmeal is low in calories and has only 1.5 grams of fat. The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer. Whole grains like oats can also help reduce blood pressure and aid in digestion.

There are so many other benefits to eating oatmeal everyday, also using it for baking and in shakes&smoothies. I have at least one bowl of oatmeal a day and I also mix protein powder in with it to make it exciting. Here is a link to body bulding. Com for a whole bunch of easy recipies that include oatmeal.https://www.bodybuilding.com/content/chef-robert-irvine-oatmeal-3-ways.html

Much love-Allison xo

Nutrition

Eat More! More Often!

EAT MORE AND MORE OFTEN

Steady energy comes from a steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis). Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories.

Eat clean. Eat more fresh fruit, vegetables, and clean protein, like a fresh piece of fish, cod or salmon with some vegetables on the side. Try out new sauces and spices to add extra flavor. Keep it light at lunchtime if you prefer having a big hearty breakfast and always snack throughout the day.

MODERATION

Do not get extreme! Life is short – allow yourself a cheat meal or two. Let’s face it; no one can be perfect all of the time! Even bikini models like to splurge on pizza and ice cream! The key is moderation!

Plan one or two meals each week where you reward yourself by indulging in your favorite “cheat” food. Whether it’s pasta, ice cream, or margaritas that you love, if you are “good” the majority of the week you can enjoy one or two of your favorites without the guilt!

Much Love- Allison xo

Nutrition

Fish tacos & Omega 3

​Who else is in love with Perch Tacos?? Just by looking at it makes me drool. And also…

🐟

Fish is generally considered to be among the best foods you can eat for a healthy heart.
Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease.

So I guess this means i should have fish tacos everyday 😀