Nutrition Coaching with Dr. Paige Koehne

08/04/2025

Day 216: focus on water today! Get at least half your body weight in oz, or 100oz, whichever is greater!!

08/03/2025

Homemade peanut butter... Probably the easiest thing I've ever made! 😂

08/03/2025

Day 215: weekend challenge continued!! Stick with your "typical weekday nutrition", get your water in, and prep for the week!!

08/02/2025

Garden update: we have cucumbers and carrots and snap peas! 🙌

08/02/2025

Day 214: the weekend challenge!

Weekends are typically difficult for people to stay on track with their nutrition. You can do great all week long, just to self-sabotage with food and drink on the weekend. And then you feel like you need to start all over again on Monday. Let's make sure that doesn't happen! Your challenge today and tomorrow is to treat Saturday and Sunday just like any other day. Get your protein & fiber in, make sure you're hydrated, move your body. Consistency is key!! Now let's get after those goals. 💪

08/01/2025

Day 213: ONE SMALL CHANGE.
What is one (yes, you can only pick one!) small change that you can work on today?? Do it. And drop your goal in the comments below so we can hold you accountable. 😘

08/01/2025

Day 212: I'm tired. 😅 So your challenge today is this... Be kind to yourself. You don't have to be perfect. You don't have to "have it all together" all the time. Be kind and give yourself grace. ❤️

07/30/2025

Day 211: try something new today! A new fruit or vegetable, a new recipe, or a form of exercise that you don't normally do!!

07/30/2025

One of my favorite savory breakfasts - one that will keep me full (fiber + protein) & keeps me from craving sweets throughout the day! Plus, it comes together in less than 3 minutes, thanks to meal prepping! 🙌



Taco ground beef
Baja black beans
Baked sweet potato
Avocado

07/29/2025

Day 210: Eat the rainbow!! 🌈🌈

It's so important to incorporate fruits and vegetables of all colors into our diet. WHY?! Fruits and vegetables have what we call phytonutrients, and different colors have different health benefits.

{taken from the Mayo Clinic}
🟥 RED fruits and vegetables:

These contain lycopene, which improves heart health, decreases prostate and breast cancer risk, contributes to stroke prevention and increases brain function. Good sources of lycopene include tomatoes, beets, radish, cherries, strawberries, red onions and red peppers.



🟧🟨 ORANGE & YELLOW fruits and vegetables:

These contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision. Good sources of carotenoids include carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges.



🟩 GREEN fruits and vegetables:

These contain indoles and isothiocyanates, which may help prevent cancer. Typically, these foods are high in vitamin K, potassium, fiber and antioxidants. They also contain folic acid, which helps prevent neural tube defects in babies. Good sources include spinach, arugula, broccoli, Brussels sprouts, avocadoes, kiwis, green tea, asparagus, fresh green herbs, kale and artichokes.



⬜🟫 WHITE & BROWN fruits and vegetables:

These contain flavonoids and allicin, which have anti-tumor properties. They also can reduce cholesterol and blood pressure, improve bone strength and decrease risk of stomach cancer. Good sources include onions, mushrooms, cauliflower, garlic and leeks.

🟦🟪 BLUE & PURPLE fruits and vegetables:

These contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They also help lower blood pressure and reduce the risk of stroke and heart disease. Good sources include blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.

07/29/2025