Dietitian Illustrated

Dietitian Illustrated Evidence-based wellness with Kirsten Allen.

07/13/2026

BREAKFAST TO LOWER CHOLESTEROL. Oats, berries, psyllium husk or ground flax, natural nut butter.

07/11/2026

How to lower your cholesterol fast. These are the two things that I would immediately do if I had high cholesterol which are super easy and likely to have the greatest impact.

1. Decrease saturated fat intake! Ideally replacing these fats with healthy fats aka monounsaturated and polyunsaturated fats.
2. Increase fiber intake! Consume 1-1.5 cups of cooked barley per day to get 3 grams of beta-glucans (oats, oat bran, and nutritional yeast are also good sources)

07/09/2026

THIS or THAT: Bone Broth vs. Collagen Powder

Let's compare the two! Bone broth powder contains a mixture of minerals, electrolytes, collagen, and glycosaminoglycans (like hyaluronic acid). But the amount of collagen is variable and unlikely to be in the significant doses studied in research.

Collagen powder is made of hydrolyzed collagen peptides which means it's easier for the body to digest. It's also pure collagen so you know how much you're getting and it's the method of delivery that has been predominantly studied.

Hope this helps!
Kirsten

07/08/2026

Never underestimate the power of a gym ball! šŸ”„

07/07/2026

It's a Greek salad with an Italian twist! Featuring zesty gremolata-inspired dressing paired with the bold & briny flavors of Greek salad that we all know and love. Enjoy!

INGREDIENTS (Makes 4 Servings)
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DRESSING:
1/4 Cup Extra Virgin Olive Oil
2 Tbsp Red Wine Vinegar
1 Large Garlic Clove, Minced
1/2 tsp Dijon Mustard
1/2 of a Lemon, Zested
1/4 tsp Salt
1/8 tsp Black Pepper
Handful of Parsley, Finely Chopped
Handful of Mint, Finely Chopped

SALAD (Adjust based on preferences):
1 Head of Romaine Lettuce, Chopped
1 Cup Tomatoes, Chopped
1/2 Red Onion, Chopped
1/2 Cucumber, Diced
1/3 Cup Pitted Olives
1/4 Cup Feta Cheese, Crumbled
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DIRECTIONS:
1. Combine and mix dressing ingredients in a jar. TIP: Prepare ahead of time to allow the flavors to fuse!
2. Prep salad ingredients.
3. Toss salad with dressing and serve!

07/06/2026

These are some of my fave stretching exercises to do after a workout!

07/04/2026

CREATINE FOR WOMEN | Research Rundown in 60s

07/03/2026

It's like a mix between HYROX, CrossFit, & Peloton

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