Tag Archives: healthy

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

 

 

 

The 411 on Protein

16 Dec
ally_07

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

 

 

 

10 Healthy Halloween Treats!!

27 Oct

Worried about your waist-line expanding this halloween? Try these healthy treats instead of the candy-

http://nutritionexpert.com/blog/2010/10/10-healthy-halloween-treats/