Nutrition Coaching with Dr. Paige Koehne

11/03/2025

It's back!! 🙌 Return of the Fall Sheet Pan! 🤤🤤

This is a quick and easy dinner that's full of flavor! And it only uses 1 (well, 2!) pans!!

2 packages Aidells chicken apple sausage, sliced
2 lb brussel sprouts, halved
2 sweet potatoes, peeled & chopped into cubes
1 red onion, chopped

Toss all of the above with olive oil and season with salt, pepper, & dried rosemary. Bake at 400° for 20-30 minutes or until the veggies are cooked to the desired tenderness! 😋

11/02/2025

Here's your nudge to get that walk in today!! Yes, it's super windy... But it's also beautiful and crisp and refreshing! 🍃☀️ Plus, you get extra resistance 😜

10/31/2025

I am so excited to announce that I am beginning a new training program to advance my work as a certified nutrition coach!! Last week, I began the Make Peace with Food Practitioner & Hypnotherapy certification course. Over the next 6 months, I will have a better understanding of food, behavior, and self-sabotage, learn how to tap into the subconscious, and help women truly get to the root cause of their unwanted eating behaviors. My goal and hope with this new training is to heal and transform lives. With this dual certification, I will be a certified hypnotherapist, specializing in emotional & behavioral change, which I am super excited about!! Emotional/stress eating, body shame, and self-sabotage are so common. I know- I struggled with all of this as well, which actually lead me to join the Make Peace with Food program a little over a year ago. I have experienced such a transformative shift in my own mindset and behavior and I can't wait to officially bring this type of healing into my own practice!

10/30/2025

10/29/2025

Did you know that 90% of your serotonin is made in the gut?! 🤯

10/26/2025

Just using up stuff in the fridge...
Protein?✔️ Fiber?✔️ Color? ✔️ Good fats?✔️ Complex carbs? ✔️ 👌

10/26/2025

Pumpkin Pie Protein Bars from Dr. Paige!!
(gluten free)

½ c. peanut butter*
½ c. canned pumpkin
2/3 c. vanilla protein powder (vegan)**
3 TBSP pure maple syrup
2 tsp pumpkin pie spice
1 tsp vanilla extract
~3 TBSP milk of choice (if needed)***

For the top coating:
1/3 c. white chocolate chips
½ tsp coconut oil

Directions: Combine PB, pumpkin, and protein powder & mix well. Add syrup, spice, and vanilla & mix well. Press into a 9x5 loaf pan that is lined with parchment paper. Set in refrigerator for 2-3 hours. Melt white chips and oil in the microwave in 30 second intervals & 50% power, stirring in between, until fully melted. Spread melted chocolate over bars and place back in the fridge to set. Slice into bars or squares. Store in an airtight container in the fridge or freezer.
* NOTE- this recipe works best with natural PB (runny, not thick)
**NOTE- all protein powders are different. Vegan/plant-based protein powder works best in this recipe because whey-based powders absorb more liquid. I used Truvani Vanilla protein powder in this recipe. You can use whey-based powder, but it may be super sticky/too wet. You can add oats to help form it into bars better if this happens.
***NOTE- because all protein powders are different, use as much milk (any kind) as needed to make the overall texture thick, holding together, but not too dry/crumbly. Start with 1-2 TBSP and add more as needed. If you use whey-based powder you will likely not need any milk at all.

10/25/2025

Walking & playing in the cold, wet, gloomy weather ... Talk about nervous system regulation!! 🙌 I got my morning light, lots of steps, and fresh air as we walked to the park this morning. But more importantly: living in the moment & practicing staying present. 🥰 If you have little people in your life, we can learn a lot from them- they don't even realize that past & future exist most of the time!! And their goal in life is simple: seek out & experience pure joy. That's it. 🤷❤️

10/25/2025

10/24/2025

When you come home late from work and still need to get a few steps in ... But your SWEET AS CAN BE 5 year old is concerned about you walking in the dark alone... 😂😂😂 Yes, they stayed on for the entire walk. ❤️