Wellness Connection

Alicia Marie


How Do I Get Enough Protein on a Plant-Based Diet?

How Do I Get Enough Protein?

The big secret here is that vegetables have protein too. Most of us have heard that nuts, legumes, beans and rice contain protein. Well, so does kale!

Here is a screen shot from nutritiondata.com illustrating that one cup of chopped up kale contains two grams of protein.

Screen Shot 2014-12-29 at 5.33.16 PM

One cup of kale makes a pretty small salad. Most of us should be striving to eat more vegetables. If you eat a hearty big salad with or for your dinner you can rack up quite a bit of protein in the salad alone. Let’s say your salad is three cups of chopped up kale. It would look about this size:

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The kale alone in that salad makes up six grams of protein..but really, who is just going to eat kale, right? Let’s add a medium sized carrot. That’s one gram of protein. If you throw in half of a sweet red pepper that’s another gram of protein.

So far that’s eight grams of protein…but let’s make it wild. I love avocado in my salad. If you throw in half an avocado—that’s two more grams of protein. I like nuts in my salad too so dump in a quarter of a cup of pecans. That adds another two and a half more grams of protein.

Already your salad alone is now a total of 12.5 grams of protein. Is your mind blown?

I like anyone get tired of salads sometimes, adding nutritional yeast to your salad is a great way to spice things up. It has a cheesy, nutty flavor and can be used on anything just like cheese. A serving of Nutritional yeast is one tablespoon at only 20 calories with three grams of protein, B-vitamins and folic acid.

Voila! Your salad is 15.5 grams of protein. If you take anything away from this—remember even vegetables have protein.  l

Avocado Lemon Kale Salad

Delicious & Simple Avocado Kale Salad. Simply mix up avocado, lemon juice, montreal seasoning, and sliced apple with kale.  https://aliciamariere.wordpress.com/


4 Cups of Kale

1 Avocado

1 Apple

Lemon Juice from Fresh Lemond

Steak Seasoning



1. Mash up an avocado and mix into kale. (I found it easiest to use my hands.)

2. Cut up an apple and mix into the avocado and kale.

3. Sprinkle montreal steak seasoning over kale.

4. Squeeze lemon juice over kale and mix salad again.


Seriously delicious and so simple! Enjoy 🙂

Alicia Marie Health Blog


Cancer Prevention with a Vegan Diet

My blogging adventure initially started when I realized three things in this exact order.

  1. Eating a vegan diet eliminated the frequent stomach discomfort I was experiencing.
  2. Eating a vegan diet significantly improved my relationship with food.
  3. Eating a vegan diet could save my boyfriend.

I’ve talked about the first two in previous posts, but the last I have yet to share. Meet Shane, my high school sweetheart and my best friend.

Alicia Marie Health Blog

When Shane and I dated in high school I was vegetarian and he was a meat and potatoes kind of guy. That was that. Neither of us really cared that the other ate differently. I didn’t really know much about being vegan nor did I really have any interest in looking into it. Like most of us, I was happy with the way I ate. And of course, I loved cheese.

Slowly the puzzle pieces started coming together. I gave a presentation in college about the health benefits of being vegetarian and along the way I found that for every good health statistic about a vegetarian diet, there was a better one for being vegan.

I ignored this for several months. I figured I wasn’t eating that much cheese anyway and I looked fit enough, so what did it matter?

Later I as described in an older post, I learned that animal rennit (the inner lining of a calf’s stomach) was found in many “vegetarian” foods. That totally grossed me out. I stopped eating dairy right then and there.

Shortly before I stopped eating dairy, Shane and I were faced with one of the biggest scares of our lives. It was the week before finals during our senior year of college. We were preparing for graduation, thinking about our future and where we would be in the next few years. Then Shane found a lump. Just like that at the age of 22 my boyfriend was diagnosed with testicular cancer.

I don’t know whether to call it niave optimism or a type A personality, but I was bound and determined to find a way for Shane to be okay. I’m so lucky that he is now—because I know that there are so many others in my position who felt the way I did when Shane was diagnosed and were faced with a terrible loss despite their determination to find a happy ending.

I was alone in my room one night scrolling through Netflix when I stumbled upon this documentary called Crazy Sexy Cancer. The title caught my attention and I paused. I sat there for a solid ten minutes going back and forth about watching it. I didn’t need anything to make me feel more upset and I wasn’t convinced that this documentary wouldn’t make me feel worse.

I took a chance. I can’t remember if I laughed or cried, but I remember being deeply inspired because I still am today. Kris Carr was diagnosed with a rare stage IV cancer on Valentines day with no promising cure. She was basically told to go on and live her life the way she wanted until she died. Ten years later she is alive and thriving.

Kris did something different than the collective population. She took control of her own life and refused to simply accept what the majority of doctors and society told her about the path to recovery. Well actually, they didn’t really give her a path to recovery. They told her she would soon die.

Kris filmed a documentary about her own journey and her search for alternative remedies. She admits now that she thought perhaps she could fully heal from cancer, that perhaps it would go away all together. While that didn’t exactly happen, Kris’ cancer has been stable—in remission for ten years. And get this, her tumors have shrunk.

So what exactly did Kris do? Kris went on both a physical and spiritual journey. She changed her frame of mind and opened it to the possibility of healing. She stopped eating meat and dairy.

The largest health study to-date, “The China Study”, will tell you that a plant-based diet will prevent and reverse heart disease and it will significantly reduce your chance of getting cancer.

It’s really quite simple, except that we’re so used to thinking about meat and dairy as critical components of our diet, the idea of not eating meat and dairy is immediately shut down. It’s tied to our taste buds, our culture, tradition, the media and more.

It’s simple in that we put food into our bodies everyday, multiple times a day. If that food isn’t good for us—what do you think will happen?

A lot of food today is processed and a lot of that food is meat and dairy. Commercials on TV or in magazines never advertise kale. You don’t see a commercial pop up about spinach, tomatoes (unless it’s ketchup), quinoa, brown rice, but we see a lot of meat and dairy. Yogurt, Got Milk?!, hot pockets, KFC.

The former fast food king, Bill Clinton, went vegan by the way.

After watching Crazy Sexy Cancer, I watched Forks Over Knives and I was blown away. I asked Shane to watch the documentary with me and I told him that if he still wasn’t convinced then that was okay, but that I wanted to at least get his perspective on the research. I wanted to see if he would be sold too.

I really didn’t think Shane would go veg. I really didn’t. I was planning on learning how to cook him up a steak only months earlier. To this day I am both impressed, surprised and inspired by the changes he has made with nutrition and fitness. (He just made a salad and now he’s cooking tofu with rice, mushrooms and peppers.)

He did it though. Today he is cancer free two years after his diagnosis. While we will never know if poor diet is exactly what caused his cancer, the approach he is taking to owning his health significantly reduces the chances of the cancer coming back.

I could give you a million different books, documentaries, articles and statistics about why we choose to eat the way that we do, but the reality is most people will read this and save the idea for a rainy day. Most people will jump on Google and find a bunch of articles to refute a vegan diet. Go for it. You can find many of those articles. I challenge you to open your mind, to learn through our story. Don’t wait for the cancer scare or the diabetes, osteoporisis or heart disease that may come later down the road when you are 40, 50 or 60. You can take steps to prevent it.

I meet so many people with acid reflux, diabetes, weight issues, etc who come to me for nutrition advice. In a nutshell this is it. You can save yourself. You can make yourself feel better now. The choice is yours.

With that, I’d like to share some quotes to challenge you and perhaps to inspire you:

Regarding heart disease:

“Despite the apparent success of the dietary approach, some critics say eating this way is extreme. Now, with the western diet, this guarantees there’s going to be what, a half a million people in this country this year who will have to have the front half of their body divided, their heart exposed, then veins will be taken from their leg and sewn on their heart. Some people would call that extreme.”—Forks Over Knives

“We’ve never treated a single patient with protein deficiency; yet the majority of patients we see are suffering from heart disease, diabetes, and other chronic illnesses directly resulting from trying to get enough protein.”—Dr. Alana Pulde and Dr.Matthew Lederman

“There’s a great metaphor that one of my doctors uses: If a fish is swimming in a dirty tank and it gets sick, do you take it to the vet and amputate the fin? No, you clean the water. So, I cleaned up my system. By eating organic raw greens, nuts and healthy fats, I am flooding my body with enzymes, vitamins and oxygen.”—Kris Carr

“Never feel like or say you are “giving up” your favorite foods. Those words have a negative connotation, like you are sacrificing something. You’re not “giving up” anything. You are simply empowered now and able to make educated, controlled choices about what you will and won’t put into your body, your temple.” –Rory Freedman

“Every year in America, without mercy, we murder 10 billion land animals, and 18 billion marine animals.

Not for health, survival, sustenance or self-defense. People eat meat, cheese, milk and eggs for 4 reasons:




Taste”—Gary Yourofsky

“When we were young…When we were kids…Man!…We used to be in awe of animals. They used to make us laugh, and giggle and smile. They made us pretty happy! And there was a time in our lives, when we would do just about anything in the world to make THEM happy as well. To protect them from cruelty! Or to, at least, ACKNOWLEDGE the cruelty they were receiving. I mean, if somebody was mean to an animal in front of us when we were little, we would have screamed and cried. And that’s because we all used to understand right from wrong, when it came to the treatment of animals. Until somebody told us, and taught us differently. You better believe that somebody told us to ignore their suffering! To MOCK and excuse, their pain, and their misery. To make fun of their very existence. And this is something I want you to focus on – today, tomorrow and beyond…What in the hell happened along the way?! Who taught us to be so mean, and nasty and vicious and hateful, or indifferent towards animals when they used to be our friends? These are innocent beings, who have done nothing wrong to us. Because I’m pretty sure, we can all agree on at least one thing right now… That hatred, in its purest form, is a learned behavior. Racism. Sexism. Heterosexism. Antisemitism. Misogyny. These are all learned behaviours! When kids are 2, 3, 4 years old, playing on a playground they couldn’t care less about the color of their friends’ skin or their religious background. I don’t think there is any doubt, that hatred, in its purest form, is learned. So species-ism is no different. I want to define this word as the unethical, unprincipled point of view, that the human species has every right to exploit, enslave and murder another species. And all because we believe that our species is so more special, so more superior than the other ones, that we’re the only ones that count, and we’re the only ones that matter. Now, correct me if I’m wrong, but that line of thinking, that thought process, that is the basis of all forms of discrimination. One group saying and thinking that they’re more special than everyone else, and they proceed to exploit them, oppress them, denying them their right to be free.”—Gary Yourofsky

Alicia Marie Health Blog

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Avocado Chickpea [Eggless Salad] Sandwich

My morning started out with a needle to my hip joint. Perhaps it was silly to think that I wouldn’t need any sort of injection before getting an MRI, but I was pretty shocked when I found out I would need two!
Alicia Marie Health Blog

I injured myself over-training for the cross country team back in college. Then I re-injured myself training for my half marathon last June. To recover from hurting my hip the first time, I worked on strength and cross training with fabulous results. I was able to build up my mileage to 9.5 miles and run frequently before I hurt it again (same mistake, building on those miles too quickly under the self-inflicted pressure of racing.)

Unfortunately this time around recovery is not so easy. I am experiencing a difficult time running more than three to four miles a couple times a week without feeling my hip start to go. I can recognize the symptoms pretty quickly when it starts to get weak. I’ve been doing the stair climber, squats with weights, exercises learned in physical therapy, p90x here and there, pilates and more. Nothing seems to help for very long and it’s making me nervous. I’m hoping this MRI will give me some [encouraging] answers.

One of my newer strategies is to focus on building muscle. I am a total cardio junkie, but for my hip to heal, I am going to try replacing some of my cardio days with strengthening work.

I am eating all kinds of plant-based proteins, spoiling myself with delicious, hearty recovery meals and getting back into the smoothie-grind!

One of my very favorite dishes is this amazing, super tasty Avocado Chickpea Sandwich. I was sold by the preparation time of 10 minutes and leftovers for at least a couple of days. Very inexpensive too!

Eggless Salad Sandwich Alicia Marie Health Blog

Here’s the best part: it is rich in omega-3 and omega-6 fatty acids (healthy fats that are good your skin and brain–always a good thing!) and it tastes just like an egg salad sandwich (it’s true–I blind taste-tested my father.)

Avocado Chickpea Sandwich

  • Your Choice of Bread
  • 1 handful of spinach
  • 1 ripe Avocado
  • ½ Can of Chickpeas
  • 2 Tbs. Minced Green Onion
  • ½ C. Chopped Celery
  • ½ Tbs. Minced Dill
  • ½ Tbs. of Salt
  • 2 Tsp. of Pepper (I used garlic pepper—maybe add some garlic powder if you don’t have garlic pepper)


Cut up your veggies and set aside.

Alicia Marie Health Blog Eggless Salad Sandwich

Slice up your avocado and place the slices into a medium sized bowl. Drain your chickpeas and then pour  ½ a can into your bowl with sliced avocado. Mash your bowl of avocado and chickpeas with a potato masher, fork or spoon until all of the chickpeas are successfully smooshed within the mashed avocado. (I switched off between a spoon and a potato masher. One didn’t necessarily seem to work better than the other.) Mix your veggies, salt and pepper into the bowl of avocado and chickpeas.



Alicia Marie Health Blog Eggless Salad Sandwich

Slather your avocado-chickpea mix onto your choice of bread. Place spinach on top of the bread with the avocado-chickpea mix.

**I used my all-time favorite gluten free white sandwich bread by the Fancy Free Bakery. I attached the link, but often I find that their website is down so feel free to contact me for any details about the bakery.

A fun fact about avocados snipped from FitDay.com:

“Avocados contain the highest amount of beta-sitosterol amongst fruits. This is a plant-based fat that plays a vital role in the reduction of LDL cholesterol. It blocks absorption of LDL cholesterol from the intestines. This helps to improve the ratio of LDL and HDL cholesterol, which promotes cardiovascular health.”

Did you know that LDL is the “bad” cholesterol that collects in our heart’s arteries and makes you prone to heart attacks?

A plant-based diet prevents plaque from building in our arteries. It makes it easy to stay lean. And it enhances performance as demonstrated by professional athletes such as Scott Jurek and Rip Esselstyn.

I have provided a short interview below in the chance that you may be interested.

Interview with Rip Esselstyn

Happy eating and reading!

Alicia Marie Health Blog


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A Self-Love Series: #1: The Dirty D.

It is the leading cause of disability across the globe and affects over 350 million people. It takes victims of all ages. It is a precursor to disease. By 2020, the World Health Organization, predicts that it will be the second most prevalent medical condition in the world.

It is depression.

There are different forms of depression, some more severe than others. Some types include seasonal depression, situational depression, bipolar disorder, postpartum depression, and psychotic depression. Fortunately, I personally have only faced depression in infrequent, situational based incidences. Others close to me have not been so lucky.

On one occasion during my college years, a close friend texted me goodbye. It was not a conversation, but rather an apology for letting me down because life was simply too challenging to face any longer. It was clear from talking to this person that they were ready to move forward with their decision to die. Nothing I said would convince them. I called the police and was transferred to a sheriff local to that region of the country. It was a traumatic experience feeling the weight of someone’s life over 1000 miles away from me in my own hands. The pressure of determining where they could be and who I could connect with in x amount of time that might know their location was unreal. Fortunately with one of my best friends at my side while I stayed on the phone, police found my friend and took them to an overnight psychiatric center. Today this person is alive and thriving. With the tools to cope and a better understanding of how mental illness affects those around us, we can all save lives together.

Step One. Compassion is Prevention

My mantra this month is to come from a place of compassion.

I learned this one from my former boss and yoga teacher. While working at my yoga studio, there were times that communication was so poor it really affected the fluidity of the business. Clients became quickly frustrated with the unclear activation dates and program discounts. As the face of the yoga studio while managing the office, I definitely dealt with many of those frustrated clients. There was one time in particular I remember feeling so deeply agitated; I voiced my frustrations in an email to my manager. After pressing “send” I realized how easily some of the statements I made could be misinterpreted. I believe in that instance, my manager had every right to call me out and tell me what I said was inappropriate. She did not. She came from a place of compassion and told me she understood exactly how I felt and thanked me for my hard work. That was it. Well actually, she offered to meet with me if I ever needed any career guidance or mentorship in any form.  I was blown away. It made such a huge difference in my life I still think of it frequently as a reminder to always try and understand where another person is coming from before surrendering to a negative emotion such as impatience, frustration or anger. Those emotions are not productive.

Coming from a place of compassion is an approach to communication to be used in every verbal and nonverbal interaction. (EQUALLY IMPORTANT-I never use caps, they are way too intense, so this IS important: come from a place of compassion with the voice inside your own head. Be compassionate towards yourself!)

It can be difficult to remain calm and tactful let alone friendly and compassionate when speaking with someone who is being rude or disrespectful, but it is so true that you never know where the other person is coming from.

This is particularly true with depression. Depressed people can come across as mean, moody and self-centered. It can be overall difficult to carry on a pleasant conversation. On the other side of that, they may also exhibit no signs or symptoms of depression.

We learn to put on masks early on in life. Since you never really know how someone is truly feeling, in all of your interactions with people throughout the day, come from a place of compassion. It sounds too easy-just be compassionate, but what we are creating when we found our decisions and attitudes with a basis of compassion is a more supportive, constructive environment for everyone. You could be the reason someone chooses life.

Strive to make that positive connection. It could make a bigger difference than you thought possible.

I am Stronger

Step Two: Coping & Helping.

If someone discloses to you that they are depressed, their reasoning or lack of reasoning may seem silly, irrational or dramatic. Or, it may be completely understandable. It is not always easy to support your own depression or to support a friend or family member who is depressed. I have some tricks up my sleeve for coping with my own rainy days and helping others.

  1. Find Inspiration. When I found out the love of my life had cancer I found Kris Carr. She is a cancer-thriver and survivor with a kick-ass approach to life, a contagious smile and so many Youtube videos to make you feel lifted and invincible, it will knock your socks off. Find someone that moves you whether that be Oprah, Russell Wilson, Bruce Lee-you name it. Find inspiration.
  2. Watch out for toxic environments. Determine if the person suffering from depression can find a safe-haven to get away from external stressors.  If you can, offer your own place as a peaceful spot for them to stay for a night or two. If possible, try to take them out to dinner, a movie, the beach, a park, etc.
  3. Comic Relief. My personal favorite is Ellen Degeneres. Sometimes laughter is the best medicine.
  4. Listen. And don’t speak. Just listen, nod and offer understanding.
  5. Meditate. For fifteen minutes a day, close your eyes and let go. While working at my yoga studio, I remember speaking with a man who told me over sex, drugs, rock and roll, meditation was “simply the sweetest serenity” he had ever experienced. https://www.youtube.com/watch?v=kWe501bBel8
  6. Yoga. Find a reputable yoga studio where the teachers are certified with 200+ hours of training in your area to get started, then if desired make a personal practice at home. (Yoga in my experience is generally different at a gym than in a studio.) Yoga is proven to reduce stress and help you connect with your authentic self. It is a great way to prep for meditation.
  7. Exercise. Even just a brisk, ten minute walk a day will boost your mood.
  8. Get outside. It’s called “cabin fever” for a reason. I always feel more centered after going on a hike or merely sitting outside in the sunshine.
  9. Seek Counseling. I would always recommend this first over harsh antidepressants that are typically not shown to be that effective. Talking to a third party is possibly one of the hardest resources to convince a depressed person to seek out. That being said, it can honestly be one of the best tools for finding happiness when you are really just feeling like complete and utter shit for an extended period of time. It can seem daunting to disclose personal feelings and experiences to a complete stranger, but what at first seems intimidating becomes the beauty of that experience. Make sure you connect with the counselor and approve of their bedside manner before you commit to counseling sessions.
  10. Diet. Nutritional imbalance can cause depression. Eat a diet filled with an array of whole fruits and vegetables. Seriously ditch the fast food for your own sanity. And mine.  Avoid processed foods. Challenge: Can you go a day without crackers, chips, cereal, fruit cups with added sugar, energy bars, yogurt and other processed items? Try eating only whole foods: brown rice, veggies, homemade trail mix, dried fruit, homemade smoothies, hot cereal etc.
  11. Medication. I really do not advocate antidepressants very often. I know a couple of people who have found them helpful. For the long term however, I recommend lifestyle changes and a supportive group of friends and family over popping pills. For more severe forms of depression medication may be necessary.
  12. Take it seriously. A close friend of mine dealt with someone who texted her frequently stating they were going to commit suicide. Conversations between them carried on for several weeks. My friend never thought he would actually do it. His father later found his body. If someone is talking about suicide, assume that it is not for attention. I would rather be pegged as the girl who was dramatic for calling the cops than the girl who didn’t stop someone from taking their own life. Know when to dial 911 or hold an intervention.

A heavy topic today, but know that you deserve to be happy!




Alicia Marie Health Blog







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A Self-Love Series

“If I don’t give myself time to think and dream and talk in the mirror, then I get lonely and blue. I need me.”- Kris Carr

Despite running my own blog, it really wasn’t until today that I really craved writing. I mean, seriously, all I wanted to do was drive home, grab a pen and go. Suddenly I envisioned about twenty different topics to write about related to health, but in the mental and heart-felt capacity. I will advocate a vegan and vegetarian diet probably until the day I die, but it would be silly for me to not recognize how incredibly influential peace of mind and a loving relationship with oneself dictate our overall health. On that note, I decided to start “A Self-Love Series” where I will write about finding inner peace and nurturing the relationship you have with yourself first and foremost.

Self-Love is a very important topic to me personally because for much of my life I really did not consider my own needs, dreams, fears, and individuality as parts of a unique soul that deserved love and attention.

It sounds so simple when you read it. Like, duh, absolutely you need to love yourself. My automatic response to the question “Do you love yourself?” would have been “of course.” Well, that may have been true, but that does not mean that I was tending to my own needs the way I would have to a friend or boyfriend. It is one thing to love yourself, but it is a completely different world when you spend quality time nurturing that love.

Step back and ask yourself if you tend to yourself the way you would to your significant other. Do you take yourself out on dates? Do you set aside time for yourself to do the groovy things that make you feel like you? When you are tired or stressed, do you give yourself a hug, meditate, take a bath, play guitar, or escape into your favorite book?

Or do you drink every day to take the edge off? Do you find yourself smoking to be numb? Do you work out until your body is too weak to function?

Do you answer defensively to these questions ;)?

Love is imperfect. Strive for unconditional love. Love yourself unconditionally. That is not always easy to do. We let ourselves down, beat ourselves up, rinse and repeat. Unconditional love for oneself is a work in progress and probably should be for the span of our lives. It is about learning as we change and grow and then extending that patience and compassion towards others as they embark on their own journey of self-love and acceptance.

I do not have all of the answers. I tend to struggle with unconditional love during different phases and through different obstacles of my life, but as the girl who was once dubbed “scared of her own shadow” I have transformed my perspective and developed a relationship with myself that I truly love and cherish. “A Self-Love Series” are tools and thoughts of encouragement I offer to you for those days you are down in the dumps and looking for a little pep talk to nurture your spirit and rekindle a healthy, loving relationship with your special, beautiful, deserving self.

To Love Oneself-Alicia Marie's Self Love Blog Series

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Halloween Goblin Goop Energy Bars & Yoga Surpises

Goblin Goop Bars

I finally made it to yoga! I anticipated being on the struggle bus since the instructor today was one of the senior instructors known for the fire she brings to class. That, and the fact that I have not been able to practice much since I injured my hip a third time after my half marathon in June.

The class sequence was exactly what I expected. Chaturanga after chaturanga and then plank position and HOLD. And then it was move onto your right elbow, left elbow, back into plank repeat. So essentially a series of pushups integrated into yoga practice. And crunches later. And side planks. You get the picture.

Prior to class I foresaw myself taking several moments to transition into child’s pose while all of the other students continued with their warriors, crows and half moons. I would be laying on my mat in shavasana convincing myself that I was actually ahead of class waiting for everyone else to catch up.

But it was not that hard for me! I felt strong. And surprised! So this is what happens when you become better at listening to your body and give it the rest it deserves 😉 I felt that my practice was even better than it was before, as if I am starting on a clean slate. I only hope that I will continue to find good news as I strive to reach the level of exercising I was committed to before my injury. I think between my chiropractor and my adoration of crafting new kinds of nutritious fuel for my body I should be okay.

I will often joke that yoga makes me hungrier than running. Well, it does. After practice I want comfort food, chewy food, energizing food and healthy food that will not counteract all of the wonderful things I just did for my body and mind.

For a before or after yoga snack and of course for Halloween, try these Goblin Goop Energy Bars.


Goblin Goop Energy Bars

1 Cup Cashews

5 or 6 Medjool Dates, Pitted

1 ½ Tbs. Cocoa Powder

3 Tbs. Green Powder ( I used Amazing Grass Raw Reserve)

¼ Cup Coconut

2 Tbs. or ¼ Cup Almond Milk (optional-depends on the consistency you want. More liquid means it will be ground much finer and goopier)

Soak dates in a cup of water and set aside. Pour cashews and coconut into food processor. Grind until finely chopped. Add cocoa powder and green powder to mixture and grind briefly until mixed. Takes dates out of water with a spoon and add dates and almond milk to the food processor. Grind until dates are evenly mixed with the ground nuts and powders.

Scoop mixture out of food processor and spread evenly in a small glass pan. Cover and put the pan in the freezer for 2 hours.

Take pan out of freezer and cut goblin goop into 10 even squares.

Goblin Goop Bars

Nutrition: 106 calories each, 2.8 grams protein, 6.4 grams fat

Highlights: 22.8% vitamin A

“Vitamin A fights cancer by inhibiting the production of DNA in cancerous cells. It slows down tumor growth in established cancers and may keep leukemia cells from dividing.” (Source.)

  • Keeps skin healthy
  • Keeps mucus membrane cells healthy (this makes cells more resistant to bacteria, viruses, and cancer)
  • May relieve eye dryness

Give them a whirl. They give you instant energy!

Alicia Marie Health Blog


Easy Fall Gluten Free Cinnamon Raisin Scones

My first instinct was to create something yummy with pumpkin since it is fall and I am a fanatic about that flavor right along with everyone else. Instead, I thought I would move outside of my comfort zone. This is where cinnamon raisin scones came in to play. I was walking through the baking isle at Whole foods when it occurred to me that it would be super easy to take a pre-made mix and transform it into something entirely different. Bob’s Red Mill makes a variety of gluten free mixes. I noticed the cinnamon raisin bread mix, and so the experiment began!

They turned out wonderful if I do say so myself. The pictures are of the regular vegan, gluten free scones. I also made a plant based version that replaced the added sugar and earth balance butter with a couple medium sized bananas. The plant based scones still taste good, just different. It is an adjustment, just like going gluten free. And I will warn you that they also look different than regular scones. Don’t let that deter you if you are trying to be healthy. You could also substitute apple sauce instead of bananas. They may have a more uniform appearance that way.


Vegan Gluten Free Cinnamon Raisin Scones

3 Cups Bob’s Cinnamon Raisin Bread Mix

1 Tbs. Baking Powder

2 Tbs. Potato Flour

1/3 Cup Maple Syrup

8 Tbs. Earth Balance Butter

1 Tbs. Chia seeds + 4 tbs. water

3 Tbs. Almond milk

Gluten Free Cinnamon Raisin Scones

1. Mix the dry ingredients cinnamon raisin mix and baking powder in a large bowl.

2. Cut in the earth balance butter with a pastry knife or two regular knives.

3. Mix the chia seeds and water together for a minute before mixing with almond milk.

4. Add the wet ingredients to the dry ingredients and stir.

5. Sprinkle potato flour onto a surface such as a glass pan for kneading the dough.

6. Knead the dough 8 times.

7. Form a circle with the dough.

8. Divide the circle into 8 scones. *

9. Place the scones on a cookie sheet lined with parchment paper.

10. Bake for 8-10 minutes at 425 degrees.

If you want a thicker scone you can make the circle of dough smaller.

Plant Based (Also Vegan Gluten Free) Cinnamon Raisin Scones

3 ¾ Cups bob’s cinnamon raisin bread mix

1 Tbs. Baking Powder

2 Medium Size Bananas

½ Tsp. Stevia

¼ Tsp. Cinnamon

2 Tbs. Potato Flour

1 Tbs. Chia Seeds + 4 Tbs. Water

3 Tbs. Almond Milk

Gluten Free Cinnamon Raisin Scones

Enjoy!! 🙂