Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan

pizzas

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.

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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:

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Low-Sugar Strawberry Almond Oat Pizzas:

Ingredients:

Directions:

  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!

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❤ Colleen Poling, RD

You Are Dining Out All Wrong!

30 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 struggle I have faced with my new diet and lifestyle change has been dining out.  In the restaurant, trying to get something on the menu that I would like and would be a healthier choice for me. My family and friends sometimes tease me for going for the healthier option on the menu or customizing it to fit my needs. Don’t let those comments get you down. Every time you pick up your fork you are investing in yourself! 

 Here’s some top tips that have helped me when dining out:

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 Order Up: What would you like to drink?

Personally, I get a craving for soda, lemonades, or alcoholic drinks sometimes with dinner. The hard thing at the restaurant is the waiter or waitress will refill your drink. Which isn’t bad at all, they are doing their job! But, if you ever find yourself craving those sugary or alcoholic drinks with dinner, have one. You don’t have to shame your choices or body. Then, after the one drink switch to water for the rest of the meal.

If you don’t have certain cravings. Just opt for a water with your meal every time. One time, I was asked what made me happy in life. I said “a nice, cold glass of water” and its still true to this day, as silly as that sounds! Water helps your whole body function and operate, so drink up friends! Cheers with my refillable water bottle, that I cart around everywhere.

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We ordered our choice of drink, now what are we eating?  

You’ve scanned through the menu several times. You cant pick what to eat, or it seems like the restaurant doesn’t have a lot of vegan or vegetarian options. Don’t worry I got you! Harvard Healthy Eating Plate guidelines are how I choose my meal. The overall goal of the Harvard Healthy Eating Plate guidelines is to consume all the food groups in certain portions. Half your plate should be fruits and vegetables. One fourth of the plate should be grains like quinoa or brown rice, and the last fourth of the plate should be protein like tofu or tempeh.

A struggle when dining out is the portions are too large. I often ask for them to bring a take out box at the beginning of the meal. I then proceed to put half of my meal in the take out box; to ensure I wont overeat. Another option, if the restaurant serves large portions is to eat your vegetables or fruits first and fill up on those. If you are not seeing anything that fits these guidelines don’t be afraid to make your own meal. Choosing items and sides that will be delicious and nutritious. Finding an a la carte menu or ordering an appetizer as your entrée. The possibilities are endless. Again, don’t let the haters bring you down. Whats on your plate should be what you like and will fuel your body. 

For more information regarding Harvard Healthy Eating Plate please follow this link: CLICK HERE

This is my final post for Nutrition Translator. If you like what you’ve read visit my page www.kuehnhealth.weebly.com. Thank you for reading this has been fun, I hope to see you again soon.

See you Later Friends!  Ally_36 (1).jpg

Ally Kuehn

 

 

 

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

Reviews: 

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: 

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Reviews: 

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.

http://www.rd.com/food/recipes-cooking/vegan-ice-cream/

Enjoy ❤ Ally Kuehn

 

 

The 411 on Protein

16 Dec
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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!

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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!

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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

 

 

 

How to Start Food Budgeting with Less Than $100 A Month

8 Dec

Ally_07.jpgAbout 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

“You don’t have to cook fancy or complicated masterpieces, just good food from fresh ingredients” Julia Child. Through my own personal experience with food budgeting, I can help you spend $100 or less on groceries each month.  Follow these steps to be successful with food budgeting and creating happy, healthy meals for yourself or loved ones! 

Outlining your financials:  

The first step to successs is to determine how much you currently spend on food each month. Try to include eating out, grocery shopping, coffee, etc.  From
here, you can then calculate your maximum and minimum monthly budget.

Let’s use the $100 budget for purposes of this article.  I go grocery shopping every week and spend about $25 or less each time.  This budget is for one person. Depending on how many people you are shopping for, you might spend a little more. How frequently you shop will depend on your personal schedule- sometimes when my schedule is crazy, I will go every other week and spend around $50.

Creating a grocery list:

The first step is to look online at you go-to grocery store’s website you and find the weekly ads to see what foods are on sale or discounted. This can help decrease your overall cost. I surveyed some friends of mine with various food budgets and food preferences to find out how they make their grocery lists. Some find Pinterest to be very helpful. Some know what foods they like or don’t so they just make a list based upon those preferences. Others just get the items they run out of or pick out two to three new recipes they want to try that have similar ingredients. Pick whatever method you think is the most realistic for you! Then, select the foods that can be used more than once. Know your staple items! Some of mine are eggs, almond milk, multi grain cereal, tortillas and bread. These are items I buy every two weeks to make my trip successful!

I have created a sample grocery list (vegetarian with eggs) that I have used many times in my travels. This is a $50 list (depending on weekly sales) that I use every other week.

Shopping:  

Selecting a grocery store or farmers market can play into how much you spend as well. One chain grocery store I have found to offer low cost, high quality ingredients is Aldi’s. Find one that you enjoy going to and also has lower cost options. If you have a grocery store you go to that has a rewards point system, I highly recommend signing up! You can save a lot of money
and earn coupons with reward points. Using coupons is not myth, they really do save you money! Again, also try to stay current with the weekly ad before going to the store.

All the while, don’t forget to keep in mind your overall goal to make healthy choices. It can be easy to just grab processed junk foods. While you might feel that the time you save is worth it, eating all this junk in the long run won’t make you feel better. Healthy food like fruits and vegetables help fill your stomach and can keep you fuller longer! Plus, making healthy choices can improve your overall energy levels and well being!

  • Get creative:

You know the feeling when you look in your closet and you have nothing to wear? This can also take place in the kitchen when you look in the fridge and you feel like you have no food. This is when it’s time for you to use that creative mind you have and be resourceful!

Sometimes it might feel like you have nothing left and you have to go shopping to make a decent meal, but you’d be surprised by the tasty and unique combinations you can come up with what you have left in your fridge/pantry! Try to use what you have before going shopping to avoid unnecessary waste. We want to stick to our original budget plan! So what can you do with those random items? Last week this happened to me and I threw together left overs I had in my fridge. I had rice in my cupboard, canned black beans, corn, green peppers, a veggie burger in the freezer, and salsa. I threw all those in a bowl and made an awesome burrito bowl. Honestly it was one of the best meals I have had in a long time and the fact that it was unplanned made it even better…and the leftovers were just as tasty!

❤ Ally Kuehn

 

Top 15 Quick and Easy Vegan Snacks

4 Dec

top-15-vegan-snacks

One of the most frequent questions I get during my nutrition counseling sessions is “What are some quick, healthy snack ideas?” It is a really good idea to have a snack between meals to spread your calories evenly throughout the day. Don’t let yourself miss breakfast, eat a small lunch and have no snacks….because by the time dinner comes around you will be starving! We all know that ALL HELL breaks loose when the blood sugar drops and “hangry” sets in!! Be sure your snacks are a combination of a complex carbohydrate, protein and a healthy fat. Be careful of too much added sugar in your snack! Click on the snack discription under the picture to take you to where you can buy in online! 
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Mountain Gold Superfood Blend with extra added Almonds

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Tiger nuts and Fresh Fig

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Sunwarior Protein Bar

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Avocado with Chickpeas and Sriracha

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Sweet Potato with Toasted Pecans, Walnuts, Cinnamon and Lakanto Maple Syrup

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Pistachios, Almonds and Fresh Berries

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Sunwarrior Protein Powder mixed with Unsweetened Flax Milk 

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Peanut Butter stuffed Dates dipped in melted Lakanto Sugarfree Chocolate 

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Granola with Flax Milk

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Ginger’s Healthy Habits Trail Mix

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Lupini Beans Pack

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Kona Coffee Macadamia Crunch Snacks

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Sprouted Watermelon Seeds

Happy Snacking! ❤ Colleen Poling, RD

Quick Guide: A Vegan Super-Powered Nutrient Packed Day

24 Oct

vegan-day

Eating a vegan diet with some supplementation can provide you with all the nutrients that you need! No matter how you choose to eat, animal products or not, it is always important to make sure you are meeting your needs. With any diet, you have to be mindful about what you eat to be healthy! The cool thing about a vegan diet is it offers so much, because every bite you eat gives you diverse benefits including, fiber, antioxidants, protein, complex carbohydrates, healthy fats, and vitamins and minerals!

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The following ‘Vegan Super Powered Nutrient Packed Day’ along with the minimal Supplements will provide adequate sources of Calcium, B12, Zinc, Iron, Protein, Magnesium, Vitamin d, Omega 3 fatty acids, Iodine, Selenium , Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Vitamin K2, Antioxidants, Phytochemicals, Fiber and MUCH MORE!! The following ‘Day’ will also include some of the most recent superfoods that you HAVE TO TRY!!! Click on the foods, supplements and recipes for more info, and where you can buy them online!

Pre-Breakfast:

Breakfast:

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Snack:14826408_10104343307109654_807420480_n

 

Lunch:images

Snack:2ad71e780ce717a8020d9d5c7cf31b55

 During Long Exercise: 

Post-Workout:

Dinner:
natto-title-meme hempseeds

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***Be sure you are drinking filtered water, and using filtered water to wash your veggies! It is soooo important to drink pure water! Also, if you are eating everything organic, than washing it with water full of BPA, Mercury, Lead, and pharmaceuticals (reduction list) then you are wasting your money and not to mention hurting your body! Brita just won’t cut it! Check out Multipure instead:  Water Filtration System

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❤ Colleen Poling, RD

Hack: Energy without Caffeine

24 Oct

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This past weekend was Portland Vegfest! I had a wonderful time listening to renowned vegan MD’s such as Neal Barnarn, Milton Mills, and other RD’s like Julieanna Hever! There were also products galore to sample. One of my favorites of the convention was Macaccino: The Organic Maca Root Superfood Energy Drink! Maca is a herb from the cruciferous family of plants (of the species lepidium meyenii). original
Here are the top 3 reasons I love it so much!
  1. Dense Superfood Nutrition: Maca is rich in fiber, protein, calcium, magnesium, phosphorous, potassium, sulfur, iron, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, 20 different amino acids (with seven essential amino acids), sterols, and more. It also has trace elements such as zinc and selenium. Great for vegans!!!!
  2. Energy without the jitters or crashing: Maca is a natural stimulant, but when you eat it, you don’t feel like you are taking a stimulant. The jitters commonly associated with energy drinks and coffee don’t happen!! Elevate your energy in the morning, on adventures, with the kids, at the office, at the gym, with each other. Not to mention it tastes delicious!!!!
  3. Amazing benefits: Maca has been reported to Improve Mood, Improve Stamina, Improve Libido, Aid in Muscle Recovery, Improve Circulation, Ease Symptoms of Menopause, Balance Hormones, Increase Sperm Production, Improve Melatonin Production, Improve Sleep, Relieve Depression, Lessen Anxiety, Reduce Cholesterol, Balance the Endocrine System, Improve, Immunity, Enhance Memory, Improve Menstrual Disorders, Strengthen Erections, Increase Physical Performance, Reduce Hot Flashes, Reduce Lethargy, Improve Hypothyroidism, Improved Skin. So exciting!!!!!!

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Top 15 Plant-Based Proteins

6 Oct

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walnuts

veggie-burger

tofu

tempeh

quinoa

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pepitas

lentil

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edamame

chickpeas

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Top 10 Quick and Easy Breakfast Ideas

4 Oct

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1. Peanut Butter Overnight Oats: Mix together the following ingredients in a bowl. Spoon into a portable jar. Let sit overnight. Grab and go in the AM! Serves 1

  • 1/2 cup unsweetened plain almond milk 
  • 3/4 Tbsp chia seeds
  • 2 Tbsp natural salted peanut butter or almond butter
  • 1 Tbsp maple syrup 
  • 1/2 cup rolled oats

Toppings:

  • Sliced banana, strawberries or raspberries
  • Flaxseed meal or additional chia seed

2. Seedy Hummus Toast:

  • 2 slices toast, recommended bread + 1/4 cup hummus + 1 Tbsp hemp seeds + 1 Tbsp roasted unsalted sunflower seeds.

3. Avocado Toast: 

4. Rainbow Chard Banana Peanut Butter Wrap: Wrap the peanut butter, seeds, banana and basil in the chard leaf. Serves 1

  • 1 large rainbow swiss chard leaf, rinsed and dried
  • 1.5 Tbsp natural salted crunchy peanut butter
  • 1 medium ripe banana
  • 1 Tbsp flaxseed meal
  • 1 Tbsp shelled hemp seeds
  • 1 handful basilchard

5. Raw Chocolate Nut Energy Bites: Blend the following ingredients in a food processor and form into small balls to eat on the go.

  • 2 cups dates
  • 1 cup raw cashews
  • 1/3 cup almond butter
  • 2 tbsp coconut oil
  • 2 tbsp cocoa or cocao powder
  • Pinch of salt

6. Antioxidant Coffee Smoothie: Blend the following ingredients and pour in a glass with a lid. Makes 1 serving.

  • 1 cup coffee (Try this amazing mushroom coffee!) Frozen overnight
  • 1 banana
  • 1/4-cup rolled oats
  • 1 tablespoon cocoa powder
  • 1 tablespoon flaxseeds meal
  • 1 tablespoon almond butter
  • 1/4 avocado
  • 1/2 cup spinach
  • 1/8 teaspoon ground cinnamon
  • 1 cup plain unsweetened almond milk
  • 1 teaspoon agave syrupmushroom-coffee

7. Breakfast Banana Bites:

  • Spend five minutes in the morning slicing bananas and topping each slice with a little nut butter and some shelled hemp seeds.

8. Berry Breakfast Parfait Cups: Layer these three components in a portable jar. Makes 2 servings

Cashew Cream: Blend together

  • ½ cup raw cashews
  • ¼ cup filtered water
  • 2 tablespoons unsweetened shredded coconut
  • 2 tablespoon raspberries (fresh or frozen)
  • 1 tablespoon maple syrup or honey
  • ¼ teaspoon vanilla extract
  • Juice of 1 lemon
  • Pinch of sea salt

Nut and Seed mix: Pulse in food processor

  • 1 cup raw almonds
  • 1 cup raw walnuts
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup shelled hemp seeds
  • 1/4 cup unsweetened dried shredded coconut

Berry Layer:

  • 1 cup fresh blueberries
  • 1 cup fresh raspberriesjars

9. Chocolate Overnight Chia Pudding: Mix together the following ingredients in a bowl and store in portable jars. Makes 4 servings

  • 1 1/2 cups unsweetened almond milk
  • 1/3 cup chia seeds
  • 1/4 cup shelled hemp seeds
  • 1/4 cup cacao or unsweetened cocoa powder
  • 3 Tbsp maple syrup
  • 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt
  • 1/2 tsp vanilla extract

10. Stuffed Avocados: Top 4 halved avos with the following ingredients. Serves 4. 

  • 1 15-ounce can black beans, slightly drained (if unsalted, add 1/4 tsp sea salt)
  • 1/2 tsp each cumin, garlic powder and chili powder
  • Lime juice
  • Fresh cilantro, chopped
  • 1/4 red onion, chopped
  • 3-4 Tbsp salsa or sub hot sauce
Avocado slices

❤ Colleen Poling, RD