allysongesch allysongesch

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Allyson Geschwentner  Whole foods vegan ultra runner. ❀🌱

https://www.yoursuperfoods.us/pages/allysongesch

Fiber is the new protein. πŸ’ͺπŸ˜‰πŸŒ±
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Okay, but seriously though. The average American eats about 15g of fiber per day, and 70-100g of protein. The general dietary recommendation for fiber is about 25-30 grams per day (25 for females, 30 for males), while daily protein needs are 0.8g of protein per kg. Assuming most healthy adults weigh an average of 70kg (154lbs), that's about 56g of protein needed per day.
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When you step back and really look at these numbers, you realize that most Americans are eating roughly HALF the amount of dietary fiber they need, but 1.5-2 times their daily protein needs.
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In terms of weight loss, general health, and disease prevention, I highly recommend that people focus more on fiber! Fiber helps to prevent colon cancer, feeds our gut microbiome, helps to lower bad cholesterol, keeps us regular, and helps us maintain a healthy weight by keeping us full on fewer calories.
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I know protein is a popular nutrient right now, and it's certainly important for growth and healing, but if you're eating a wide variety of whole foods and consuming enough calories, you REALLY don't need to worry about your protein intake. What you SHOULD be concerned with, however, is the amount of fiber you're getting!
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I decided to put everything I ate yesterday into a nutrient database to see how much fiber I consumed, and yesterday I had roughly 70g of fiber!! Plus, I met my protein needs without adding any protein. I easily consumed 57 grams of protein from about 2,000 calories of whole plant foods!! ❀🌱
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How much fiber did YOU get yesterday? πŸ™ƒ
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#vegansofinstagram #fitvegan #veganfoodie #veganeats #plantprotein #plantpowered #highcarbvegan #veganfood #justvegan #realfood #hclf #herbivore #plantbaseddiet #eathealthy #healthychoice #starchsolution #plantstrong #forksoverknives #bestofvegan #eattherainbow #vegan #whole30 #veganfoodshare #buddhabowl #nourish #meatless #vegetarian #beautifulcuisines #gloobyfood #vegangirl

Don't feel bad for making decisions that upset other people. You're not responsible for their happiness, you're responsible for yours.
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Always do things with good intentions, but know that you can't please everyone all of the time, and that's completely okay. If everyone in the world liked you, you wouldn't be yourself. πŸ˜˜πŸ’•
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Beetroot hummus veggie pizza topped with avocado, cilantro, radish, sesame seeds, and tahini.. all on a homemade cornbread crust!
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Pizza inspired by @bjonr and @fitomatoes!! Definitely a delicious combination. πŸ™ŠπŸ’•
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#vegan #whatveganseat #hclf #healthspo #veganfitness #plantbased #poweredbyplants #plantpower #forksoverknives #starchsolution #plantstrong #veganpizza #avocado #tasty #vegansofig #veganfoodshare #healthyfood #veganeats #wholefood #foodart #eatclean #veganlife #healthyrecipes #beautifulcuisines #bestofvegan #gloobyfood #instafood #vegetarian #healthyeats #eattherainbow

Rainbow veggie bowl with homemade BLUE HUMMUS!? 😲
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Here we go again, Allyson is making things blue.. πŸ˜‚πŸ’™
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Hummus recipe:
~2 cups cooked chickpeas
~1 Tablespoon of tahini
~Juice from one lemon
~a pinch of black pepper
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Too make it blue I added @rawnice blue spirulina, but obviously that's optional. It will taste just as amazing either way! πŸ™Œ
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Thank you all so very much for your beautiful words on my last post. I truly love getting to know you all, and your comments brought me so much joy and gratitude for my own strengths. I believe there is so much power in loving who we are, and that we should always aim to encourage one another to love and accept themselves. πŸ€—πŸ’•
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I am also sharing this photo for the #plantbasedblossom5k, because Bekka is a beautiful friend of mine and I love her yummy bowls. 😊❀ @plantbased_blossom
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#vegan #whatveganseat #hclf #healthspo #eattherainbow #bestofvegan #beautifulcuisines #gloobyfood #healthyeats #healthyfoodshare #veganfood #veganism #plantpower #nourish #vegetarian #foodlovers #wholefood #justvegan #realfood #forksoverknives #veganlife #starchsolution #plantstrong #poweredbyplants #plantbased #weightloss #letscookvegan #feedfeedvegan #veganlifestyle

What's one thing you love about yourself? Like, one thing you just TRULY LOVE?
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Unfortunately, most of us still lack the ability to appreciate how awesome we are, but the opportunity to recognize and appreciate our strengths, and individial gifts is a very powerful thing.
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We might live in a world that likes to tear us down and point out our flaws.. but everyone has amazing qualities, and EVERYONE deserves to be loved and appreciated for all that they are - especially by themselves!
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So, if you would do me the honor, I would love for you to find one unique, beautiful, and incredible thing you love about yourself and share it proudly in the comments. I know each and every one of you can think of at least ONE REASON why you love yourself! I promise it's not that hard. πŸ’•

Jade pearl sushi bowl with cabbage, edamame, chopped cucumber, spinach leaves, green peas, and tofu stars!πŸ’œπŸ˜πŸ’
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When @lotusfoods asked if I would be interested in using their new infused jade pearl organic sushi rice to make a sushi inspired bowl I was like "um.. YEAH! Is that even a question!?"
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This was my first time trying their Jade pearl sushi rice, and honestly I just fell in love. It's sticky rice infused with bamboo, and it tastes oh-so heavenly! Hands down my new favorite sushi rice.
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#veganeats #veganfoodie #hclf #vegan #sushi #healthyfood #starchsolution #goodeats #forksoverknives #veganlifestyle #poweredbyplants #buddhabowl #eathealthy #eatwell #fitfoodie #vegetarian #beautifulcuisines #gloobyfood #instahealth #eatingclean #bestofvegan #veggies #veganfitness #bbg #foodshare #highcarbvegan #whatveganseat #healthspo #foodphotography #plantbased

Ran a solo 50k last night, (videos on my story) and I'm feeling pretty torn up today.
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I'm honestly really proud of the fact that I finished this run, because there were a lot of hurdles in my way. First off, I worked a double on Sunday and an 8 hour shift Saturday, so my legs really weren't all that well rested.
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Second of all I had stomach issues the majority of the run, but did my best to eat enough and breathe through the discomfort.
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Lastly, my period decided to start 7 hours before my run, leaving me in a less than optimal physical state.πŸ˜’ I considered not doing my long run at all, and saving it for next week when my body feels back to normal, but I decided that I didn't want to let something so trivial get in the way of my training, and was just going to power through and get it done. πŸ’ͺπŸ™ˆ
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It's always amazing what the human body can do, and our health is heavily influenced by the way we choose to live. 5 years ago, I was a meat/dairy/junk food eater and wasn't all that active. I was on prescription pain killers for my monthly cycle, because it was seriously THAT PAINFUL. I have always been very tolerant of pain (I've already finished two 100 mile races), so believe me when I say that it was an excruciating type of pain.
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Fast forward to today. I'm now able to run 31 miles without ANY pain killers what so ever, (even on the worst day of my cycle). The pain seriously went from a 9 to a 2, and all I had to do was eat better, get regular exercise, and give my body the love it needed. Ever since I made the choice to live better, my body has been healing itself from the inside out.
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What kind of health benefits have you noticed from making lifestyle changes, and what changes did you make? I'd really be interested to know! 😊
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#vegan #whatveganseat #hclf #healthspo #veganfitness #plantbased #poweredbyplants #vegansofig #veganfoodshare #veganfood #plantstrong #eatwell #healthyfood #mango #foodphotography #healthy #forksoverknives #veganfoodie #starchsolution #letscookvegan #beautifulcuisines #bestofvegan #gloobyfood #highcarbvegan #healthyeats #healthylifestyle #veganlife #healthycuisines #poweredbyplants #instafood

"What a wonderful thought it is, that some of the best days of our lives haven't happened yet."
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Bell peppers, edamame, broccoli, cucumber stars, spirulina quinoa pasta, crunchy purple sweet potato hearts, grape tomatoes, carrots, and tofu stars! Would have added tahini, but I'm all out. 😭
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No long captain today friends, I'm just too exhausted. Have a beautiful weekend. ❀

#vegan #whatveganseat #hclf #veganfoodie #veganfoodshare #vegangirl #eattherainbow #whole30 #wholefoods #tasty #vegetarian #beautifulcuisines #healthspo #healthyfood #plantbased #poweredbyplants #crueltyfree #veganeats #vegansofinstagram #veganlife #eathealthy #forksoverknives #starchsolution #veggies #foodphotography #rainbow #justvegan #bestofvegan #gloobyfood #feedfeedvegan

"Learning not to envy
someone else's blessings
is what grace looks like"
-Rupi Kaur
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Always working on this. Learning to be happy for those who possess the things I wish I had, have accomplished things I may never accomplish, and understand the things I have yet to learn.
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The world already has enough hate, jealousy and negativity. Always choose to lift others up and cheer them on; we all go farther together. ❀
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Vegan waffles with a carob-cocoa sauce drizzle and fruit.

#veganlife #highcarbvegan #bestofvegan #letscookvegan #foodlovers #healthycuisines #eathealthy #vegansofig #hclf #wholefoods #waffles #eatwell #veganfoodlovers #healthyeats #poweredbyplants #plantbased #gloobyfood #healthyfood #forksoverknives #dairyfree #starchsolution #veganfood #veganbreakfast #cleaneats #weightloss #healthyliving #gloobyfood #beautifulcuisines #veganfoodshare #vegan

Loving yourself doesn't make you conceited, it just makes you happy. ❀
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Rainbow plate with blue sushi, purple pasta, edamame, bell pepper, and carrots on to of a bed of zoodles you really can't even see. πŸ˜‚πŸ₯’
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(I used @rawnice spirulina and pitya powders to naturally color the sushi and pasta)
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This is also my entry to this week's #fitandfood17 challenge hosted by the beautiful @food_without_regrets and @plantbased_food_and_travel, because ya girl tryn' to win herself some workout clothes. πŸ˜‚β€
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Carbs and veggies are always my go-to foods after a good workout! Gotta get the glycogen re-stocked and the water, vitamins, and minerals in!
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@nu3_de @casalltraining
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Super excited to share my first vegan rainbow party winner tomorrow!! πŸ˜„πŸŒˆ
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#vegan #whatveganseat #hclf #foodlovers #forksoverknives #veganfood #starchsolution #vegansofinstagram #instafood #gloobyfood #whole30 #healthy #plantbased #plantstrong #sushi #fitfoods #eattherainbow #veganfoodshare #healthyeats #justvegan #thefeedfeedvegan #healthyfood #vegansofig #herbivore #bestofvegan #vegetarian #poweredbyplants
#beautifulcuisines #fitfoodie

Baobab banana bread cookie bites! Recipe down below πŸ‘‡
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Breakfast bowl piled high with green grapes, blueberries, raspberries, and baobab banana bread cookie bites!
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The bites were dense like an oatmeal cookie, but had a simple delicious taste that reminded me of banana bread!
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Recipe:
*1.5 cups dry oats
*1 ripe (soft) banana
*1 Tbsp ground flax seeds
*1 Tbsp ground cinnamon
*1 Tbsp baobab powder (I used the @powbab brand)
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Directions:
Mash your banana with a fork in a medium glass bowl, until the banana reaches the consistency of applesauce. Next, blend the 1.5 cups of raw oats up in a high powder blender or food processor to make oat flour. Add sit half of the oat flour, the flax seeds, the cinnamon, and the baobab to the mashed banana and mix everything up. Slowly continue to add the rest of your oat flour until you get a firm cookiedough-like consistency that doesn't stick to your fingers.
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Roll into balls and then flatten out on a glass/ceramic plate. These will not spread out or rise, so whatever shape you make them is the shape they will be.
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"Bake" them in the microwave for 3-4 minutes, and then let cool. I cut mine into hearts afterwards, and munched on the leftover pieces while I put together this bowl.
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I hope you can enjoy this recipe! These "cookies" are great for a quick breakfast, a snack, or a healthy late night treat! ❀
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#vegan #veganfoodshare #hclf #veganfood #starchsolution #nourish #nutrition #gloobyfood #bestofvegan #health #healthy #healthspo #beautifulcuisines #letscookvegan #highcarbvegan #recipes #healthyfood #eatclean #healthylifestyle #veganeats #plantstrong #plantbased #foodlovers #forksoverknives #veganfitness #weightloss #fitfoods #healthyrecipes #wholefood #eathealthy

When we let go of judgement we open our hearts and minds to many meaningful relationships, both with others and with ourselves.
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Letting go of judgement lately has helped me so much. It's made it easier to connect with other people, appreciate myself, and understand things I never would have otherwise taken the time to understand.
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When we let go of judgement, we allow ourselves to be completely open to what is right in front of us, instead of spending our time trying to make assumptions about things and people we don't understand. Instead, we take the time to get to know them, and we begin to see the world from their point of view.
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Letting go of judgment has allowed me to truly understand and connect with people. It has helped me to grow as a human being, by giving me new perspectives of the world outside my own experiences, and filling my soul with love, compassion, and understanding.
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When I let go of judging others, I also found it much easier to let go of the judgement I was inflicting on myself. Instead of comparing myself to this idea of who I THOUGHT I should be, I began to fall in love with who I truly was.
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If you can learn to let go of the natural tendency we posess to judge ourselves and others, you'll begin to see the world around you change in a very magical way. ❀
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P.S.- I'll be posting the first rainbow party shoutout on my page this Wednesday! If you wanna enter before then for a chance to be featured, the details are in my last rainbow post. Have fun! 😊🌈
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Veggie bowl plus blue rice made with basmati rice and @rawnice blue spirulina. Have a beautiful Saturday friends! πŸ˜™

#buddhabowl #veganeats #hclf #veganfoodshare #cleaneating #eattherainbow #starchsolution #foodlovers #forksoverknives #vegansofinstagram #instafood #gloobyfood #whole30 #healthy #rainbow #weightloss #fitfoods #healthyliving #highcarbvegan #beautifulcuisines #bestofvegan #eathealthy #vegansofig #letscookvegan #wholefoods #healthyfood #veganfood #veganfood #healthy #eatclean

Colorful fruit bowl inspired by my beautiful friend @laurafruitfairy! She just hit 50k last week and she's already on her way to 60!
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I tried to re-create one of her famous fairy oatmeal bowls, but apparently I'm just not that skilled... πŸ˜‚
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One of the biggest lessons I've learned in life is to let go of the idea that you need other people's approval to justify your decisions.
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When we live our lives constantly seeking validation from others, we give up the power to create our own happiness. This happens because we start giving it to those whom we seek approval from, as we rely on these people to feel comfortable with our choices and the way we live our lives.
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By letting go of this desire, and focusing on what TRULY makes us happy, we allow ourselves the freedom to embrace who we are and experience life to it's fullest potential. It's taken years for me to realize this, but I've honestly never been happier than I am now just doing my own crazy thing.βœŒπŸ’•
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#FRUITFAIRY50K
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#vegan #veganfoodshare #hclf #poweredbyplants #plantbased #gloobyfood #bestofvegan #veganeats #healthy #healthspo #wholefoods #feedfeed #health #plantstrong #highcarbvegan #thrivemags #letscookvegan #beautifulcuisines #healthyfood #foodlovers #forksoverknives #veganfood #starchsolution #justvegan #fitfoods #cleaneats #weightloss #healthyliving #pink @justspices @vegancommunity

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