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4 Tantalizing Mythical Creature Smoothie Bowls

24 May

blog title smoothie bowls



Smoothie bowls are all the craze on IG lately! They all look super yummy and healthy! Almost too pretty to eat! Beware though, because they can be HUGE sugar bombs. The goal is to make the smoothie bowl properly balanced, and not 100% fruit. Make sure your smoothie bowl has four components: 1. Fruit 2. Vegetable 3. Protein and 4. a Healthy Fat Component. This will keep you fuller for longer, and prevent blood sugar spikes! I created for you 4 Mythical Creature Smoothie Bowl recipes that are both balanced and beautiful! 🙂

1. Unicorn Bowl




Recipe: Blend Together…

4 Balanced Components 

  1. Fruit=Banana, Blueberries, Raspberries
  2. Vegetable= Cauliflower
  3. Protein= Protein powder, Hemp Seeds
  4. Fat= Hemp Seeds, Macadamia Milk

2. Siren Bowl




Recipe: Blend Together…

  • Dark Green Side: 1/2 Frozen Banana, 1 tsp Spirulina Powder, 1/2 tsp Moringa Powder, 1/4th Cucumber, 1/2 cup Green Melon, 1/2 cup Baby Spinach, 1/2-1 cup Coconut Water
  • Light Green Side: 1/2 tsp Matcha Powder, 1 Kiwi, 1/2 Frozen Banana, 1/2 Avocado, 1/2-1 cup Coconut Water
  • Toppings: Avocado, Hemp Seeds, Pistachios, Kiwi, Cucumber 

4 Balanced Components:

  1. Fruit= Banana, Kiwi, Melon, Cucumber
  2. Vegetable= Spinach
  3. Protein= Hemp Seeds, Spirulina, Moringa, Pistachios 
  4. Fat= Avocado, Hemp Seeds, Pistachios 

3. Yeti Bowlyeti



Recipe: Blend Together:

  • Dark Blue Side: 1/2-1 cup Hemp Milk (unsweetened plain), 1/4th cup Almond Yogurt, 1/2 Banana 1 Tbsp Butterfly Pea Flower, 1 tsp Maca Powder
  • Light Blue Side: 1/2-1 cup Coconut/Almond Milk (unsweetened plain), 1/2 Banana, 1/2 cup White Stem of Bok Choy, 1/4 cup Raw Cashews, 1/4th cup Almond Yogurt (plain unsweetened), 1 tsp Butterfly Pea Flower
  • Toppings: Fresh Coconut Meat, Dried Coconut Flakes (unsweetened), Chia Seeds, Blueberries, Blackberries

4 Balanced Components: 

  1. Fruit=Bananas, Blueberries, Blackberries
  2. Vegetable= Bok Choy Stems
  3. Protein= Hemp Milk, Almond Yogurt, Cashews, Chia Seeds
  4. Fat= Cashews, Coconut Milk, Coconut Meat, Chia Seeds

4. Phoenix Bowl




Recipe: Blend Together…

  • Pink Base: 1/2 cup Frozen Mango, 1 Tbsp Pink Pitaya Powder, 1/2-1 cup Cactus Water, 1/4th cup Cashews, 1/2 Frozen Banana
  • Purple Base: 1/2 cup Frozen Blueberries, 1/2 medium Purple Carrot, 1/4th cup Purple Cauliflower, 1/2-1 cup Cactus Water
  • Toppings: Dried Goji Berries, Cherries, Raspberries, Hemp Seeds, Apple Slices

4 Balanced Components:

  1. Fruit= Bananas, Blueberries, Raspberries, Apple, Goji Berries, Cherries, Mango
  2. Vegetable= Purple Carrot, Purple Cauliflower
  3. Protein= Hemp Seeds, Cashews
  4. Fat= Hemp Seeds, Cashews


Peace, Love, Superfoods ❤ Colleen Poling, RD

Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan


Reducing the amount of added sugar in your diet is one of the best things you can do for yourself. Even if you just reduce it 10%, it can have a significant effect on your health! Reducing the added sugar in your diet can lower blood pressure, cholesterol, triglycerides, decrease risk of heart attack, keep your brain sharp, decrease risk of developing dementia, keep skin looking younger and clearer, lower your risk of diabetes, reduce certain cancers, fewer cavities, balance hormones, reduce anxiety, give you more energy, help you maintain a healthy weight and have fewer crashes!! I highly recommend to challenge yourself, and start reducing the added sugar in your diet today!! Know though, that it is possible to go through a type of withdraw from added sugars, and it can take a week to start feeling better.



So, what is a person with a sweet-tooth to do? No worries, you can still enjoy yourself! Check out this delicious low-sugar recipe:


Low-Sugar Strawberry Almond Oat Pizzas:



  1. Blend Oats, almond flour, baking powder, oil, Lakanto and salt into a food processor until cookie-dough consistency.
  2. In a 9 inch circular pan lined with parchment paper, press down the dough evenly.
  3. Top with Jam, and evenly coat to desired thickness
  4. Bake at 350 degrees for 20-25 minutes or until crust lightly browned.
  5. Once cool, cut into pizza pieces!


❤ Colleen Poling, RD

Bring these Vegan Treats to Your Next Holiday Feast!

23 Dec

ally_07About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

The holidays are a time full of beautiful, glorious, food! Tables of side dishes and sweets from your friends and family! I have prepared these delicious vegan treats for your enjoyment.

Bring one of these vegan desserts to your next holiday gathering! I recommend to attempt to eat these in moderation. I am a big dessert person, so curb that sweet tooth with something with real ingredients! Each recipe has instructions and ingredients to make it yourself. I also have provided reviews from close friends and family members on their opinion of the vegan treats! Let’s take a bite!

Recipe One: Black Bean Brownies

These were so easy to make. I was able to find a brownie mix that contains no milk or eggs at my local grocery store. Just blend those black beans with water and fold them into the brownie mix. WOW they are very yummy!

Here’s the recipe card: 

Black Bean Recipe.PNG


What’s in these? Wait there’s beans in there? What, so good, is there more?”

“Very Dense, Moist. I would make these again. Really Easy to make.”

“I was hesitant at first because that doesn’t sound good at all. Pretty Good. I usually don’t like chocolate, this is rich, moist and I would eat these again.”

Recipe Two: Lemon Larabar Bites

Again a very manageable recipe. Next time I would double the recipe if I made it for a large holiday party. This is perfect for a small family gathering. The original recipe called for dates which I replaced with dried cranberries. I used my Magic bullet to grind up the almond, cashews and cranberries.  This treat is very simple because you put everything into the bowl mix it up let it harden in the fridge. Then, roll it up and add a little lemon for pizazz! Instant crowd pleaser.

Here’s the recipe card: 

Lemon Recipe.PNG


Needed a little more lemon, good consistency, I enjoyed it”

“Perfect for on the go snacking, I would use these as a mid day pick up!”

“Wow what a nutty, great treat, I would give these to my grandpa. He’s a lemon fan!”

Recipe Three: No Dairy Ice Cream  

Fruit Popsicles with Coconut Milk

This recipe I make for myself, a fruit popsicle with coconut milk! A must try! Checkout this website that provides 14 vegan recipes for banana ice cream to frozen “fro-yo”. Thanks Reader’s Digest for compiling all these ingenious recipes in one place.

Enjoy ❤ Ally Kuehn



The 411 on Protein

16 Dec

Ally Kuehn Kuehnhealth

About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

Why Protein?

Protein is an essential nutrient that everyone needs in their diet. No if, and’s, or buts about it, because its such an important energy source for your body! It’s involved in muscle, hormone, blood, skin and bone development. Fun fact, hair and nails are mostly made up of protein! How much protein do we need to consume daily? According to the DRI (Dietary Reference Intake), 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For an average male who is sedentary  this calculates to about 56 grams per and 46 grams per day for the average sedentary woman.

I personally am adopting a more plant based lifestyle. In the beginning stages of transitioning, I was personally so closed minded. My thoughts were “I couldn’t eat meat, welp there goes all my good protein”. Now, through the help from my nutrition and dietetics professors at Ohio University I was able to see that protein is in so many various food sources. Which blew my mind! Now, I get to share all of my knowledge with all of you!

Say What?

When people think about protein, they think meat, beans, and nuts.  Contrary to popular knowledge fruits and vegetables are sources of protein too! Fruits provide less protein than vegetables, but, are still a good source of protein! Who knew? I researched some of the top five high protein fruits:  thumb_600

  • Blackberries
  • Guava
  • Dried Apricots
  • Raisins
  • Dates
  • Any Many More Fruits!


Its very important to your body to consume adequate amounts of protein. I have attached a very informative info graphic to assist in the explanation of good sources of protein!

Protein 1.PNGProtein 2.PNGProtein 3.PNGProtein 4.PNG

How can you add more of these protein sources to your diet?

This is very achievable for everyone! From the tips from the ” Be Creative” portion of my last post called How to Start Food Budgeting with Less Than $100 A Month. Get inspired and add these alternative protein sources to your meals today!

Are you making rice for your taco night? Maybe add some beans, or switch to quinoa “fried rice”  Click here for an awesome recipe! (for vegan version subtract the eggs).

Are you making a salad? Add some crunchy pumpkin seeds, fresh spinach, kale, or mushroom for some added protein to that delicious salad!

In the morning, jazz up your toast with some almond butter! Maybe add  a little healthy monounsaturated fat to your toast  from avocados!


Who to talk to about protein if you still need more assistance!

Consult with Nutrition Translator Colleen Poling RD, or a registered dietitian in your local area. With the new year coming up, a healthier you will never go out of style! Invest in your self this year and seek out some assistance from a Registered Dietitian.

❤ Ally Kuehn




Top 15 Plant-Based Proteins

6 Oct

















6 Quick and Handy Home Health Remedies

15 Jun

Home remedies are becoming much more popular and for a very good reason. Not only are you more aware of what you are putting in your body, chances are high that you already have these things in your own home. So if you’re like me this sounds absolutely perfect! Saving money and going the natural route, it’s a win-win. Today I am going to tell you about 6 kitchen staples from your refrigerator, pantry and spice cabinet that have many uses outside of the kitchen

The Fridge.
1. Lemons: I find it common that most people store these in baskets at room temperature. If this is you I suggest changing it up and place them in a sealed bag in the refrigerator (I promise they will last you a whole lot longer than leaving them out in the open.)
– Do you suffer from stomach issues? Every morning before eating drink warm water with lemon. This will help digestion and elimination of toxins.
-Looking for cheap natural way to help whiten your teeth? Mix lemon juice and baking soda until it bubbles. Using a cotton swab, apply the mixture to your teeth and let sit for a minute before brushing off gently. (DO NOT leave on for longer than a minute, it can erode the enamel on your teeth.)

2.Beer: I know what you’re thinking, but I promise there is more to beer than drinking.
– Pour a beer over your hair in the shower (make sure it’s a light beer, like a lager, and that it is flat. Try other kinds at your own risk, and let me know the results if you were brave! Beer can help remove a build up of product on hair and leaves the hair smoother and fuller. Rinse with cool water.

The Pantry.

3:Apple Cider Vinegar:-Its common with the Standard American Diet to experience constipation. Instead of running to the drug store take a look in your pantry. Along with adding more fiber to your diet add apple cider vinegar. Drinking a few teaspoons mixed with 8 oz of water in the morning should show results within a few days.

-Maybe you’re like me and ridden with allergies, or you’re just suffering from a cold. Either way congestion is a factor for us both. Warm ¼ cup water (about 30 seconds in the microwave should do the trick) and then add ¼ cup apple cider vinegar, 1 tsp cayenne pepper, 1 tsp honey (I personally don’t use honey so I use about ½ tsp agave to sweeten) and juice from a lemon wedge. Before drinking/ gurgling breathe in the steam. This can be done twice a day, but I do not recommend any more. You should feel some relief in your congestion in sinuses and a loosening in mucus in the throat.

4:Coconut oil (organic and virgin): This is probably my favorite multi-use item in my pantry. I will give examples that I personally use but I recommend you to look into its other amazing uses!
-No matter what skin type you have coconut oil can help in many ways.
One way is to mix it with baking soda to exfoliate and moisturize your skin. Its best to experiment to see what the best measurements are for your skin type. I have combination skin so I do equal parts of both (summer I up the baking soda for oil control and in winter up coconut oil to prevent drying)
Another way is my favorite use on the face. Break off a piece of Aloe Vera plant, spread evenly over your entire face and leave on for approx. 15 minutes and rinse with lukewarm water. Once rinsed rub approx. 1/8 tsp warmed coconut oil on your face and neck. Your face will look and feel firmer and more radiant.
-Finding cruelty free shaving cream has been basically impossible. So instead spread coconut oil on the area you’re shaving before shaving and use it as the “shaving cream.” It gives you a closer shave and moisturizes at the same time.

Spice Cabinet:
5:Turmeric: Not only is it great for its anti-inflammatory properties and mood enhancing qualities, but it has some great home remedy uses as well.
-Making turmeric milk can help with stomach pain, colds and sore throats.

  • 2 cups of organic almond milk, coconut milk, hemp milk, or soy. (whichever you have on hand)
  • 1 tsp. ground turmeric
  • small pinch of black pepper and grated ginger (fresh is best)
  • 1 cinnamon stick//or 1 tsp. ground cinnamon
  • 1 Tbs. local honey (I use agave, but stevia is also a good choice)

1.Simply pour all ingredients into a small saucepan and bring to a light boil, reduce heat and drink warm.
2.You may also consume this chilled, but warm is best. (Especially for sore throats)
3.Strain if you have large pieces of ginger, cinnamon, peppercorns, etc.
Sip and enjoy!

6: Cinnamon: Not only is cinnamon delicious its great for you!
– When its that time of the month cramps can be sometimes unbearable. Adding a stick of cinnamon to a cup of hot chamomile tea works wonders (it can help you avoid needing Midol)
-Not only can adding cinnamon to tea help cramps it can also ease the symptoms of stomach illnesses and help with sore throats.

The uses of these items is much more vast than I have covered above. These are just some of my personal favorites and ones that I have found to work best for me. I highly recommend researching and seeing what works best for your body.


Bridget Newman, nutrition and dietetics student at The University of Akron

Where Do You Get Your Protein?

8 Jun

Being a vegan in an animal product based society poses more challenges than just finding a restaurant to eat at. Chances are if you’re a vegan you’ve been asked, “where do you get your protein if you don’t eat meat, eggs or cheese? ” Every person who finds out I’m vegan asks me this question. Many people think that meat=protein and that’s the only way to obtain the proper daily amount of protein. Sorry to burst any bubbles, but that is not the case! Keep in mind that the average woman requires about 46 grams of protein, and the average man requires 56 grams.)

1) Green Peas: One cup of peas contains about 7.9 grams of protein. Peas are no longer just for the dinner plate, they are now made into protein powders as well. Sunwarior Protein Powder is a combination of pea and hemp protein. 

2) Quinoa (KEEN-wah): This one is a personal favorite. One cup of quinoa contains 8 grams of protein. Not only is it packed with protein it is contains high amounts of all the essential amino acids. Essential amino acids are the ones that the body can’t produce and must be taken in through the diet. 

3) Beans (legumes): Beans are perhaps the biggest staple food for most vegans. With there being such a wide variety and uses its easy to see why (how affordable they are helps as well.) Just one cup of black beans contains a whopping 42 grams of protein! That is nothing to sneeze at. Every bean has a different protein amount and a different use, but they are all great sources.

4) Nuts: A great source of protein and healthy fats. They are a quick source of protein when on the go. A half a cup of almonds contains 15 grams of protein. Most commonly people ingest nuts in their “butter” form. 2 tbsp of peanut butter contains 8 grams of protein. Other nut butters are on the rise in popularity, cashew, hazelnut and almond butters are also great sources of protein.

5) Soy: There is always controversy around soy but one thing is certain it’s a good source of protein. Tofu contains 10 grams of protein per half cup. But soy protein doesn’t just come in tofu form. Tempeh is another form of soy protein that contains 31 grams per cup. Both of these examples have an endless array of uses.

It’s easy to see where vegans get their protein. The sources aren’t even limited to these, there are so many other plant based sources to choose from. Every plant has protein, these are just sources with higher amounts. The next time someone goes to ask you where you get your protein you’ll have a good response.


Bridget Newman, nutrition and dietetics student at The University of Akron

What You Can Do To Help the California Draught.

1 Jun

Right now the draught in California has been a hot topic. Blame has been placed on Nestle, the residence of the state all the way down to growth of almonds. While these are all factors, and I will not excuse Nestle for their actions, a huge culprit has been seemingly neglected by the major media sources. This culprit are the dairy farms. I know most people may be thinking that this can’t be a huge contributing factor, but it is. Currently California is the United States largest producer of dairy, exceeding Wisconsin by approximately 700,000 dairy cows (California as of 2014 records have approximately 1.8 million dairy cows). Milking dairy cows drink about 30-50 gallons of water per day. So while yes avoiding bottled water is a fantastic idea and watching how much water you use at home is still something I believe we all should do no matter which state you live in there is more you can do. There are many dairy alternatives that I can personally vouch for as being even better than the real thing.

So you’re a big milk drinker, cereal eater or even a big baker replacing dairy milk is easy in all instances. My personal favorite is unsweetened vanilla almond milk. With only 30 calories per serving you’re not only helping the environment but cutting calories as well. Plus, did I mention it’s delicious in cereal or on its own?

Maybe you’re looking for a thicker milk for baking, we’ll I’ve got you covered. There are two great options, both are great for drinking alone as well. My favorite of the two is cashew milk. If you’re looking for a rich creamy milk this is where you find it. With it being so creamy its hard to believe that its only 25 calories and actually has less grams of fat than almond milk. But let’s not forget the perhaps most well known dairy milk alternative soy. Soy is hands down my favorite milk for baking. You want a fluffy muffin or biscuit this is the milk for you.

The most common thing I hear among people who consume dairy is that they could give up everything but cheese. I am not going to lie this was personally the hardest dairy product for me to pass up. I mean pizza, who doesn’t love pizza? Giving up cheese doesn’t mean that pizza has to become something you used to eat. Daiya cheese shreds are the absolute perfect non-dairy cheese for pizza. They aren’t just good for pizza either. You name it the shredded or sliced form of Daiya will be a perfect substitute. But maybe you’re into the melty nacho cheese, fear not Teese has you covered. Trust me it’s better than the real thing by far.

While these are the two largest categories of dairy alternatives that doesn’t mean they are the only ones out there. Honestly you name it there is probably a dairy free version of it. There are yogurts, ice creams, mayonnaise, ect. Options are honestly endless. So if you don’t already live a dairy free lifestyle its time to give it a shot with the endless alternatives there’s no reason not to.


Bridget Newman, nutrition and dietetics student at The University of Akron

Chocolate Chip Pumpkin Muffins

19 Jan

These muffins are so delicious, and you would never know these are made without any added fat or oils. They are very moist! They are also made without eggs or added refined sugar. I made these muffins for dessert for Thanksgiving dinner and they were a hit! They take less than 10 minutes to mix and about 20 min to bake. Super quick and easy. I found the recipe on the Forks Over Knives recipe website.

Chocolate Chip Pumpkin Muffins

Serves 6-12

1 medium banana, mashed
1 (15-oz.) can sweet pumpkin puree
1/4 cup 100% pure maple syrup
1 tsp. vanilla extract
2 cups whole oat flour or wheat flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground ginger
1 cup grain-sweetened dairy-free chocolate chips

1. Preheat oven to 375°F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup, and vanilla extract.

2. In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips.

3. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for 5 minutes. Store muffins in an airtight container.

*Recipe derived from Julieanna Hever’s Blueberry Oat Breakfast Muffins in Forks Over Knives: The Plant-Based Way to Health, edited by Gene Stone.

5 Tips for Gaining Weight+Building Muscle

1 Feb
My big triathlon race of the year is IRONMAN 70.3 Boulder August 4th 2013. I have completed countless sprint triathlons, olympic triathlons, and my first half ironman last year in 2012. As a ironman-70-3-bouldertriathlete is it important to be be fast, but also strong. My training in the past has been focused only around running, biking and swimming. This is important as a triathlete, but it is also vital to do strength training too. When I was running and biking my body was not being supported very well, because I did very little strength training. My back got really beat up after each ride, simply because my back muscles had a hard time supporting me during the long 40+ mile rides. 
This year I made it a goal to join a strength training gym/program. I joined a gym in Hudson, Ohio (also Bath, Ohio location) calledSculpt Fitness Training. The trainers there really know their stuff. No weekend certified trainers here! College educated strength and conditioning sculptcoaches is what you will get! (P.S . This should go for your nutrition as well. Look for college educated nutrition professionals with completed residency/internship+ board certified exam for nutrition advice…Registered Dietitians!). This is so important to have a trainer that is well educated. This reduces chances for injury. Sculpt’s style is a mix of old school and new school training. Kettle bells, bars (olympic lifting style), sandbags, dumbbells, tires, sleds, rings, ropes, resistance bands, rage cages, medicine balls, slam balls, plyo boxes, jump ropes and more! The perfect fit for me.
With the weight training, it is inevitable that I would have to gain weight in order to get stronger. I thought this would be quite the challenge, simply because it is in my genes to be lean, and I have been thin my whole life. Also because I do a bunch of cardio throughout the week including running biking and swimming. The other challenge of gaining weight would be because I only eat plant based food. Plant based food is very high in fiber, nutrients and complex carbs. These all fill you up very fast! But it CAN be done! There are many, many vegan bbsuccessful vegan bodybuilders out there. Do you know Patrick Baboumain?? So I had to switch up my diet a little to put some weight on!  I normally eat about 2500 calories per day to maintain my weight (including strenuous exercise 6+ days per week), but I am adding 250 calories per day to gain about 1/2 pound per week. 
This is what day might look like for me (with carbs approx. 55-60%, protein 15-20% and fat about 25-30% of total calories)
Breakfast: Daily Morning Juice: beets, celery, apple, carrots, cucumber, kale, spirulina powder
Colleen’s Get Ripped Smoothie: Peanut butter, bananas, maca powder, almond milk, ground flax seed, Chocolate Sunwarrior Protein Powder (600+ calories here!)
Snack: Natural almond butter and natural jelly sandwich on whole grain ezekiel bread 
Lunch: Quinoa or rice bowl: quinoa, black beans/chickpeas, onions, tomatoes, salsa, corn, green peppers, red peppers, avocado
Snack: Larabar with banana
Post Workout: chocolate hemp milk or almond milk with Sunwarroir protein powder
Dinner: kale salad with avocado dressing, Sautéed veggie mix with grilled tempeh, potatoes, bok choy, green beans, zucchini  brussel sprouts, carrots
Snack: apple, mango or banana with peanut butter
Now, Here is what you were waiting for: 5 Tips for gaining weight+building muscle, vegan style:
  1. Sign up for a strength training program that will rock your socks off! 
  2. Up your calories about 250-500 calories per day to gain one half to one pound per week. 
  3. Increase protein to about 1.2-1.5 grams per 1 kilogram of body weight. Meat is not needed to gain muscle mass, it can be done with plants (nuts, seeds, soy, whole grains)! Also check out Sunwarrior Protein Powder. 
  4. Eat 6-8 times a day.
  5. Stay positive!!!!! This will keep you going back to the gym, and keep you eating all that food!positive
So far I have gained about 5 pounds, in 10 weeks, which is right on target. I am steadily increasing my weight load during workouts each week…I am getting stronger! I have some more weight to gain and more muscle to build, but I know by the time August comes around….Colorado better watch out!!
Colleen Poling, RD, LD