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Fudgy Protein Mug Cake

Jul 19, 2019

This Fudgy Protein Mug Cake is a quick and easy, protein-packed, and guilt-free sweet treat. And, it’s single-serving so you won’t overinduldge.

If you’ve been around for awhile now, you know just how strongly I feel about the importance of real food. Real, whole foods should always trump packaged, processed food, in my opinion. For example, I don’t believe in replacing high quality meats and veggies with protein powders or bars. However, that doesn’t mean I don’t use these products to supplement my whole food, nutrient-rich diet. Sometimes a girl needs a little sweet treat. You feel me?

When I indulge in something sweet, I prefer using high-quality protein powder, instead of dense gluten-free or nut- based flours. I’ve noticed I tend to digest protein powder better, which might be true for you, too. Plus, it’s always helpful to consume an extra protein dose in my sweet treat.

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Let's Talk Anxiety (+ My Personal Story)

Sep 26, 2018

I’ve struggled with anxiety for as long as I can remember. As a kid, my anxiety presented itself as stomach aches and a general feeling of being unwell. I distinctly remember telling my mother that I didn’t know what was wrong but sometimes I just wanted to cry. This was different from depression, although they usually do go hand in hand. It wasn’t a sad, hopeless, joyless feeling, but more of an uncomfortable, panicked, want-to-jump-out of my-skin feeling. I didn’t know how to label it at the time, but looking back, I’m 110% sure it was anxiety. And honestly, it’s no surprise. I grew up in a home where my nervous system was on high alert around the clock. My late father was an alcoholic and physically-abusive to my mother. My anxiety served me well then. It protected me. It allowed me to react quickly in emergency situations. My anxiety kept me safe.

In some...

Is Your Shower Making You Fat & Sick?

Jun 26, 2018

My motto for drinking water has always been “You can either use a filter or be a filter.” When I can’t source this blog post I wrote on the dangers of drinking unfiltered tap water and the raw spring water I can’t live without. Until pretty recently, I thought that I had my water bases covered, until I started researching how detrimental showering in unfiltered water could be.

According to the EWG, 250 different contaminants were found in the U.S.’s tap water, 93 of which are linked to an increased risk of developing cancer. Not only that, but these contaminants are disruptive to your hormones, immune system, respiratory system, and cardiovascular system. Yikes!

FILTERING YOUR SHOWER WATER IS EVEN MORE IMPORTANT THAN FILTERING YOUR DRINKING WATER

Filtering your shower water is even more important than filtering your drinking water, because the warm water opens up your pores, making it quicker...

High-Quality and Pasture Raised Meat

Feb 13, 2018

I gave up eating meat in late 2009, not for any moral or ethical reason, but because it just started to gross me out. I guess my decision to stop eating meat was more for health reasons than anything. The more I read about veganism, the more I began to believe that the human body is not designed to digest animal protein. Not only that, but learning about all of the hormones and antibiotics animals are fed made me give it up cold-turkey (no pun intended). I would still eat the occasional piece of fish or raw goat cheese, but I considered myself “vegan-ish.” I really thrived off a plant-based diet. Because animal protein is much harder to digest, I had all that extra digestive energy to use.

But then a few months ago, I started craving meat again, so I gave in here and there. Some days I can’t get enough meat, and other days I feel grossed out by it again. I’m listening to my body! And most...

Food Combining Chart

Feb 05, 2018

Since so many of you had questions about food combining after my last blog post, The Food Combining Trick for Weight Loss and Optimal Digestion, I wanted to create an easy-to-read chart for you to use. A cheat sheet, if you will.

Please let me know if you have any questions about this or any foods you’d like me to add to this!

The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results? Click here to download this FREE guide with the most common mistakes I see people making on their fat loss journey.

The Food Combining "Trick" For Weight Loss and Digestion

Jan 23, 2018

When I discovered food combining about 7 years ago through both Natalia Rose’s book The Raw Food Detox Diet and Donna Gates’ Body Ecology Diet, it was life-changing. I am, by no means, exaggerating when I say that. My digestion improved, I had more energy than ever before, my skin looked clear and bright, and stubborn weight effortlessly fell off of me. Even my mood improved. I never felt better! This way of eating was also so incredibly freeing. I didn’t have to worry about labels, whether I should or shouldn’t eat meat, calorie counting, or portion control (which I’ve always been terrible at, anyway!).

Putting these simple food combining guidelines into action will ensure food moves through you smoothly and efficiently, without getting stuck in your intestines, clogging you up, and weighing you down. It’ll also ensure you absorb more nutrients from your food, leading to...

Coconut Butter & Jelly Cup (single-serving, 4 ingredients, sugar-free, paleo, keto)

Jan 15, 2018

I saw someone eating a peanut butter and jelly sandwich the other day and had the idea to recreate it as a healthy dessert! I used to live for PB&Js as a kid. Since I don’t eat peanut butter anymore (aflatoxin/mold), and the only nut butter I had in the house was coconut butter, this recipe was created. It didn’t disappoint! I bet this might be even more delicious if you used SunButter or a Sprouted Almond Butter, so please let me know if you do use any of those and how they turn out.

I tend to avoid multi-layer desserts, since they require extra steps and seem to take a bit longer (#lazy), but this one is maybe an extra 2 minutes and it’s so worth it! This is another single-serving recipe (for my/your lack of willpower), but feel free to multiply it to create a full batch.

Hope this recipe brings you a bit of nostalgia for your own childhood. Please let me know me if...

The Best Chocolate Chip Cookies (vegan, paleo, sugar-free, gluten-free, lowFODMAP)

Dec 19, 2017

These might seriously be the most delicious cookies I’ve ever tasted. They are my go-to for every potluck and they are always devoured! Even people who eat “real” cookies (made with wheat flour, dairy, and sugar) love them. Trust me, they are a hit. With super simple and minimal ingredients, they’re so easy to throw together, too.

When I’ve made paleo and vegan chocolate chip cookies in the past, they never have that same moist, chewy texture I was looking for. But these definitely do!

Just throw all of dry ingredients in a bowl, and mix together until well-combined.

Then add the wet ingredients and mix until well-combined. The mixture should be pretty crumbly, but once you roll them into balls, it should stick together. You can fold in the chocolate chips at this point, too.

There’s already very minimal sweetener in this, but if you’re looking...

2-Ingredient Banana Coconut Cookies (vegan, paleo, nut-free, gluten-free, lowFODMAP)

Dec 12, 2017

If you know me, you know I’m all about that dessert! It’s my favorite meal of the day, and I can hardly get through 24 hours without it. So, when I can make a sugar-free dessert that’s made with actual whole food ingredients (no flours here!), it brings me the most joy ever. This recipe will bring you joy, too, because it’s super simple, easy to make, and you probably have these ingredients in your kitchen right now.

These babies are also SIBO and lowFODMAP friendly, for anybody dealing with IBS or SIBO (which I am – more on this another time!).

The 4 Fat Loss Mistakes You're Probably Making

I didn’t have chocolate chips on hand, but feel free to add them in....

Single Serving Chocolate Chip Muffin (sugar-free, paleo, keto, SIBO-friendly)

Dec 12, 2017

I don’t know about you, but I have zero self-control when it comes to dessert. Sweet treats don’t last more than a day in my house, and even that is generous. It’s so serious that I even bought a $70 time locking container to put treats in (that I quickly returned, because $70?!?!). Every time I bake a batch of cookies or muffins, I immediately give most of them away to clients, friends, strangers on the street. Anything to get them out of my house, where I will likely inhale the whole batch within hours.

Why don’t I just stop making them, you ask? Because I love healthy treats and I don’t think life is meant to be lived without them. The only answer, then, is to create single-serving healthy treats that’ll leave me feeling satisfied without 11 other servings tempting me with their deliciousness. And, apparently, I’m not the only one. I asked my ...

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Hey, I'm Amanda!

Functional Nutritionist + Personal Trainer

I'm a Functional Nutritional Therapy Practitioner, a Restorative Wellness Practitioner, and a Certified Personal Trainer. I've been working with women for the last 15 years to help them heal their gut, while also transforming their bodies in a sustainable, healthy way. You can get the body you want and still be healthy! I've written for various health publications, work with an impressive celebrity client list, and spend most of my time creating informative and entertaining content on Instagram.

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