Do Food Right

At One You Nutrition, clients learn how to Do Food Right. Create a sustainable, healthy and realistic way of eating. Medical insurance accepted.

Feel your best, age well and manage nutrition related disease. In network with most major insurance plans. I am a Registered Dietitian Nutritionists (RDN) practicing in Pennsylvania, committed to helping you Do Food Right for you. I love being a dietitian. The three motivators that keep me loving this work: 1) nutrition really is interesting, 2) as many of my current patients hear me say, “this nu

Photos from One You Nutrition's post 02/13/2023

Our client-focused philosophy includes the whole picture of you: your body physiology, body instincts, lifestyle, and the specific parts of nutrition science that apply to your goals.

If you're tired of endless Googling about nutrition but ending up with more questions than answers, go to 👉 www.dofoodright.com 👈and book a free "Getting Started" call with one of our dietitians. This is a no-pressure call to help you understand more about our philosophy and approach.
From there, you can decide if we are a good match for your next steps.

5 ways to "Up" your (healthy) pizza game - One You Nutrition 02/09/2023

In honor of I updated an old post about... PIZZA!

Do you have tips and tricks for a more nutritious pizza?

5 ways to "Up" your (healthy) pizza game - One You Nutrition Can Pizza Be a Healthy Meal? Pizza gets a reputation for being “unhealthy”. But I like to question the status…

Photos from One You Nutrition's post 01/10/2022

Is food journaling or tracking part of your wellness practice?

The key to our "Do Food Right Approach" is to embrace the role food has in your life. One You Nutrition registered dietitians help you understand "what" you are eating but also "why", "how" and how it impacts you. Read more about the 📰6 Things To Include in Your Food Journal📰 on the Food Smarts blog 🧠

https://dofoodright.com/food-journal/

Timeline photos 08/19/2021

Friendly Reminder...

Photos from One You Nutrition's post 07/02/2021

Independence Day Food Tip #3: 🇺🇲🎆
Plan to "do" something at your gathering or vacation. Think about activities, games, or other fun things to do that are non-eating related. Why? Because even though we strongly believe food should be enjoyed, it shouldn't be our only source of enjoyment!

Photos from One You Nutrition's post 07/02/2021

Independence Day Food Tip #2:

Remind yourself: food will still be here tomorrow.
It's not a now or never situation, so there is rarely a reason to over-stuff yourself on any particular day. On the other side of that coin, it's a slippery slope to decide that one day of celebrating can extend into a few more days. Decide in advance how you will handle not only the "day of" a celebration, but the days around it too. 🎆🇺🇲

Photos from One You Nutrition's post 07/01/2021

Independence Day Food Tip #1: 🇺🇲🎆
Choose the foods you actually want to eat. Are there certain foods that you really look forward to? Savor every bite. Slow down and pace yourself while you eat. Consider your 5 senses as you're eating and because that means you are truly experiencing the moment. Is there a food you find you are eating just because it's there? Skip it. You are not single-handedly responsible to taste (or finish) every single thing.

Brunch Ricotta Banana Grilled Cheese - Do Food Right™ Weight | Wellness | Performance 04/12/2021

Part of our philosophy is that food is nourishment. Sometimes that means we need a rainy day comfort food. Sometimes that day also happens to be . This is a simple and quick twist on grilled cheese featuring an unexpected pairing!

https://dofoodright.com/brunch-ricotta-banana-grilled-cheese/

Brunch Ricotta Banana Grilled Cheese - Do Food Right™ Weight | Wellness | Performance If you're looking for something that feels like comfort food but also feels a little fancy, look no further than my glamorized grilled cheese. This yummy dish features ricotta which is high in protein and calcium and bananas for energy and potassium.

03/17/2021

Happy ☘️ St. Patrick’s day! Looking for a fun green hummus? Try making it with edamame + tahini + garlic + cilantro (oil, salt, pepper per your preference) 🙌

03/11/2021

When it comes to choosing cooking oils, quality is important. What does that mean? It means not all oils are equal when it comes to cooking and health benefits.
Want to know more? We have a Food Smarts article about this very topic!

https://dofoodright.com/choosing-cooking-oils/

03/08/2021

I always encourage my clients to (or bowl) with 3 or more food groups at each meal to increase variety of nutrients. Often we get so caught up on planning dinners that we forget to plan for breakfast and lunch. I love baked oatmeal because it starts my day with whole grains, I can include a fruit serving and a dairy serving seamlessly, and when I make the pan of baked oatmeal I always add ingredients like chia seed, flax seed, and walnuts mixed in for added protein and healthy fat.

03/02/2021

I use the term "plate gazing". It means that you are constantly checking what other people are eating and comparing yourself. Am I eating too much? Too many "carbs"? Too often? Why does that person's Instagram food always look better than mine? What would happen if they find out I eat frozen, non-organic food throughout the week?

STOP.

You don't have to be them. Be you. Their nutrition plan probably won't work for you because it's not built for you.

I've honestly held onto this quote for a long time and I can't believe I haven't shared it yet! Perfect timing because we are talking about the concept of Personalize Your Plate this month in connection with National Nutrition Month.

Drop a 🐼 if you agree.

03/02/2021

Stay tuned all month for tips about how to Personalize Your Plate.

Timeline photos 03/01/2021

March is one of our favorite months - https://mailchi.mp/b4ba8ef77e02/march1

02/23/2021

A food journal is a great tool to increase your awareness of what, how, when and why you eat. Some clients love to use our Practice Better app others stick with the tried and true paper and pen. What's your preference?

02/22/2021

Been working on the weekend meal prep. It's a MUST!
Saves time and adds variety. Today was lean ground beef and turkey recipes day. Freezer is stocked with a month of prepared entrees.

Here's some weekend meal prep tips from Janet's kitchen.
1. Pick recipes using 1 or 2 protein at the most (today was lean ground beef and lean ground turkey)
2. Save by buying in bulk ( today was 6 # 90% ground beef and 3 pounds of 90% turkey).
3. Don't plan on eating it all in one week (you'll be so tired of ground beef and turkey by Friday!!). Add some simple to prepare meals during the week.
4. Portion into single portions and freeze. Consider using quart freezer bags. Takes less space in the freezer.

Ground Turkey -
* portioned into 5 oz burgers. Wrapped and frozen for a quick turkey burger meal.
Ground Beef-
* 1 1/2 pounds made into meatballs (Mom's Homemade Sauce and Meatballs recipe)
* 1 pound browned for the lasagna (made it in loaf pans. That makes portion sizes easy to cut, wrap and freeze.
* 2 pounds divided and frozen into 1 pound portions ( use that for prep another weekend - remember buy in bulk it's less expensive).

With help from a great sous chef .a.jb meal prep and clean up was about 2 hours of my day.

02/18/2021

Don't get caught up in the counting calorie mindset. Fuel your body with the right mix of carbohydrate, protein and fat. You can control your weight without counting calories...Yes you can!

02/16/2021

Clients are always asking us how much water/fluids they need to drink each day. Getting too little, the right amount or maybe too much?
Here's an easy test you can do in the privacy of your own home...check the color of your p*e! That's right the color of your urine is a great indicator of your hydration status. We like to tell our clients to strive for the color of lemonade or diluted apple juice.

If your urine has no color, you're likely drinking more than you need. If it's dark, you definitely want to drink more.
Some additional facts:
💦If you're taking vitamins, that can change the color of you're urine without effecting your hydration status.
💦If your urine is dark, hydrate and get it back to "lemonade" before you do any strenuous exercise.
💦You can overhydrate causing your sodium to drop too low and create dangerous symptoms.

So check it out...no need to comment on the color of your p*e unless you want to share ☺

02/12/2021

Food as Nourishment
Food as Medicine
Food as Fuel
Part of the the Do Food Right Approach

02/11/2021

....Behind the scenes at One You Nutrition.

At One You Nutrition, when we talk Do Food Right, we talk about what food is right for you! Every body fuels differently. Janet specializes in obesity and weight management. Courtney specializes in sports nutrition. Both love to talk about food. Chat with Janet or Courtney about your food needs. Book a Getting to Know You call .com

02/10/2021

"Is this food bad for me?" "I was bad, I ate _______("fill in the blank). As dietitians, we hear comments like this all the time. Truth is, we usually cringe at food being judged as "good" or "bad". One You Nutrition dietitians believe all foods can fit...unless of course you're allergic to them. Food is meant to be enjoyed!
What foods do you want to stop judging and just enjoy?

02/08/2021

You may not remember Yogi Berra. I do! You may question what this quote has to do with nutrition. I don't! You see, if Yogi hadn't claimed rights to it long before I became a dietitian, that quote would be my mantra. I’ve worked with thousands of patients over many years as a dietitian. Somewhere along the way, I decided to do things differently. Yep, there I was, Janet Schuch RD with years of nutrition education and training facing the reality that it was what I was doing that wasn’t working for my clients. What was I doing wrong? I am absolutely passionate about nutrition. I find it fascinating. Why do my clients not get the results when nutrition is fascinating? Well, I found my answer… “If you don't know where you are going, you'll end up someplace else.” – Yogi Berra.

One day with humility and empathy, it all hit me. I had to change my approach. So here I am today, the One You Nutrition dietitian doing the Do Food Right approach knowing, it’s about you (my client) and where you (my client) are going.

This is what I believe: My clients really desire to change eating habits for overall better health. They want to be healthier and to know how to get there. They don’t wake up in the morning and say “I think I’ll eat unhealthy today”. No, they wake up each day believing this will be the day when it would all come together. They will know how to eat in a way that helps them be healthier and feel better.

When it comes to your nutrition and health, do you want to know where you’re going? I can help you figure it out! Then the fascinating (and fun) part starts…how to get there, what to do when you hit a detour, maneuver a roadblock, circle back, find a new destination. Learn how to Do Food Right for you!

Leave comments or DMs about where you’re going with your nutrition and healthy lifestyle. I can be the one that helps you get there.

Choosing Cooking Oils - Do Food Right™ Weight | Wellness | Performance 02/05/2021

Oils are fat-containing ingredients used in cooking to transfer heat and create a yummy taste and texture of the food!
But which is the best cooking oil?

Choosing Cooking Oils - Do Food Right™ Weight | Wellness | Performance Oils are fat-containing ingredients used in cooking to transfer heat and create a yummy taste and texture of the food! But which is the best cooking oil?

01/10/2021

Impromptu cooking live: black bean and spinach wraps + edamame

01/09/2021

Training for endurance means your macronutrient breakdown may look a little different than the average non-trained person.

Many athletes I work with need to tweak their food choices to better align with what the body needs for energy to fuel up before and re-fuel after the training session.
Your carbohydrate intake should be the highest percentage of your total daily calories and, surprising to most people, protein is actually the lowest percentage of your caloric needs. Both are equally important in the right amounts.

Does anything in this graph surprise you?

How to revisit your routine 01/06/2021

Tap into your intuition: “Does it make you feel good the morning after you stay up late streaming shows and snacking?”

https://www.weightwatchers.om/ca/en/article/how-revisit-your-routine

How to revisit your routine How to revisit your routine

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Impromptu cooking live: black bean and spinach wraps + edamame

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20399 Rt 19 Ste 205a, Cranberry Township
Butler County, PA
16066

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