Nutrition Coaching with Dr. Paige Koehne

Nutrition Coaching with Dr. Paige Koehne Healthy recipes & tips on eating well to live well!!

If you're stressed, walk. If you're worried, walk. If you need to decompress, walk. If you feel overwhelmed, walk. If yo...
01/28/2026

If you're stressed, walk.
If you're worried, walk.
If you need to decompress, walk.
If you feel overwhelmed, walk.
If you're just feeling like the world is heavy right now, walk.

01/28/2026

Even though fats are complicated, eating a fat-free diet is not good for your health. We need fats to survive.

Every cell is made of fat; our nerve coverings are made of fat; our brain is mostly fat; our hormones are made of fat; our cells and metabolism run better on fat. Fats help you absorb all of the beneficial fat-soluble vitamins in plant foods, and some fats have been shown to reduce the risk of heart disease, type 2 diabetes, and obesity.

Don’t fear fat; instead, eat the right fats with every meal. Fat won’t make you fat, unless you eat it with starch and sugar like most Americans.

Eat 3 to 5 servings of fat per day, and eat fats mostly with vegetables.

Unless it is trans fat, it won’t cause heart disease.

My favorite fats are avocados, olives, nuts and seeds, and traditional oils like extra virgin olive oil and avocado oil. Small amounts of butter, grass-fed ghee, and coconut or MCT oil are fine for most.

If you’re eating a high-fat diet and are curious about how it’s affecting your body, I recommend looking into the NMR particle-size cholesterol test.

I usually only post my pretty meals... This is not one of them. 🤣 But this is reality! My breakfast this morning was lef...
01/27/2026

I usually only post my pretty meals... This is not one of them. 🤣 But this is reality! My breakfast this morning was leftover egg roll in a bowl and scraps of chicken with some avocado for healthy fats. It wasn't quite enough protein so I added a half scoop of protein powder to my latte (which was leftover from yesterday lol) What are you eating to start your day off right?!
✅ Protein
✅ Fiber
✅ Healthy fats

Join me this Saturday for a killer workout followed by free bodywork by yours truly!! 😏
01/22/2026

Join me this Saturday for a killer workout followed by free bodywork by yours truly!! 😏

Your body has been trying to tell you something. Low energy, bloating, inflammation, anxiety, constant illnesses, or ong...
01/20/2026

Your body has been trying to tell you something. Low energy, bloating, inflammation, anxiety, constant illnesses, or ongoing gut discomfort can all be signs your gut needs a little extra support. Join us for our Gut Health Reset with Dr. Paige on Wednesday, January 21 | 5:00–6:30 PM. This is a gentle, realistic approach to gut health — no extreme detoxes, just simple tools you can actually use. You’ll learn how your gut impacts energy, hormones, digestion, mood, and inflammation — and walk away feeling more informed and supported.

Cost: $25

Space is limited — call us 763-754-1482 or reserve your spot online www.totalhealthandhealing.com/events

Sunshine AND above zero temps?! ☀️🙌 ☀️
01/20/2026

Sunshine AND above zero temps?! ☀️🙌
☀️

01/17/2026

Your body has been trying to tell you something. Low energy, bloating, inflammation, or ongoing gut discomfort can all be signs your gut needs a little extra support. Join us for our Gut Health Reset with Dr. Paige on Wednesday, January 21 | 5:00–6:30 PM. This is a gentle, realistic approach to gut health — no extreme detoxes, just simple tools you can actually use. You’ll learn how your gut impacts energy, hormones, digestion, mood, and inflammation — and walk away feeling more informed and supported.

Cost: $25

Space is limited — call us 763-754-1482 or reserve your spot online www.totalhealthandhealing.com/events

Fresh fermented, homemade sauerkraut (made with just cabbage & salt)!! Thanks for showing us how easy it is to make! ❤️...
01/17/2026

Fresh fermented, homemade sauerkraut (made with just cabbage & salt)!! Thanks for showing us how easy it is to make! ❤️

I had no breakfast protein prepped today, so blueberry cinnamon smoothie bowl, it is! 😋
01/16/2026

I had no breakfast protein prepped today, so blueberry cinnamon smoothie bowl, it is! 😋

That moment when the sun ☀️ hits your face, the cold air refreshes your lungs 🌬️, and your Pandora auto play hits just r...
01/14/2026

That moment when the sun ☀️ hits your face, the cold air refreshes your lungs 🌬️, and your Pandora auto play hits just right. 🎶

☀️

Address

11417 Hanson Boulevard NW
Coon Rapids, MN
55433

Telephone

+17637541482

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