Kellie Blake RDN, LD, IFNCP, CMHIMP

&

Brandi Sentz CDE, MA, RDN, LD

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606-615-2585

or 304-412-2530

© 2016 by NutriSense Nutrition Consulting, LLC. Proudly created with Wix.com

The information provided is not intended to treat any condition and is for educational purposes only

 

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Most people probably don’t spend much time thinking about their gastrointestinal tract (GI), but I am obsessed with it.  It does phenomenal work, mostly unnoticed, until something goes wrong.  Common GI complaints include gas, bloating, constipation, diarrhea, nausea, vomiting, undigested food in the stool, incomplete evacuation, belching, heart burn, and upper or lower GI pain.  These symptoms are not normal and are all indications of a breakdown in the system. 

The GI system is an unbelievably efficient machine allowing you to turn the food you eat into usable units for building, repairing, and maintaining your body.  The large intestine is also the home to a vast array of bacteria to help you maintain a strong immune system, create vitamins, hormones and neurotransmitters.   In other words, a healthy gut is central to your overall health.  If there is an imbalance in the digestive process, all other body systems suffer. 

To review, digestion starts i...

November 30, 2019

We had some leftover turkey again this year, thankfully not nearly as much as last year though!  I wrote an article in 2018 about my 3 favorite leftover turkey recipes and you can find that here, but I've created a new favorite!  I love creating healthy dinner bowls - they can be modified based on what you have in the fridge or pantry and combinations are endless!  This turkey black bean bowl is full of protein, fiber, and healthy fat.  And did I mention the burst of flavor from the dairy-free dressing is unbelievable???  

 

Turkey Black Bean Bowl with Dairy-Free Avocado Ranch Dressing:

Serves: 4

To make the turkey and beans:

Ingredients:

1 pound leftover turkey, chunked or ground

1 (15 ounce) can of black beans, drained and rinsed

Homemade taco seasoning:  (chili powder, garlic powder, onion powder, crushed red pepper flakes, dried oregano, paprika, ground cumin, salt and pepper)

Directions:

1. Brown the turkey in a medium skillet, sprinkle half the taco seasoning to season the...

November 23, 2019

Coffee isn't just a pick-me-up morning beverage!  While I love drinking my iced decaf Purity coffee every day, there are so many other ways to incorporate coffee into your daily routine to gain the health benefits of the coffee bean.  If you don't already know, coffee provides a wonderful health boost!  Check out this post on how coffee can improve your overall health along with some non-traditional recipes using coffee.

I love Purity coffee because it's high in antioxidants and free of the impurities often found in the average coffee.  From the high quality beans to the special smokeless roasting process that preserves all the health benefits of the coffee bean, Purity coffee has you covered!

Check out my Coconut Coffee Bite recipe:

Ingredients:

3/4 cup coconut flour

1/2 cup unsweetened shredded coconut

1 teaspoon sea salt

2 tablespoons honey

2 tablespoons melted coconut oil

1 teaspoon vanilla

2 tablespoons cacao powder

1 teaspoon finely ground Purity coffee

Directions:

1. In a food proc...

    

     November is National Diabetes Month and with one-third of Americans having diabetes or pre-diabetes, we've got some work to do.  Diabetes is a serious disease that can lead to many complications including blindness, amputation, kidney failure, dementia, stroke, heart disease and death.  We've been under the impression that diabetes is just something you will automatically develop if you have a genetic pre-disposition and that once you develop diabetes, you'll be on medication for the rest of your life.  The truth is this:  most cases of type 2 diabetes are completely avoidable and even if you already have type 2 diabetes, chances are it's reversible with personalized lifestyle and nutrition-related changes.  [Type 1 diabetes is caused by an autoimmune process and is a different story, but lifestyle and nutrition still remain very important in its treatment].

     Type 2 diabetes prevention and reversal requires change, which is hard....

If you know me at all, you know I spend a lot of time thinking about food, talking about food, cooking food, and trying new foods!  But, not in the traditional sense.  All my food fantasies are centered around how to use food to create health.  So, when the opportunity comes up to create a recipe that's delicious and also helps me on my overall mission to improve health, I'm up for the challenge!  For this Metagenics recipe challenge I incorporated the gut healing properties of the Ketogenic Collagen and UltraGI Replenish with the powerhouse nutrition found in avocados and cacao powder to create a heavenly pudding that can also be frozen and enjoyed as an "ice cream."

Metagenics Ketogenic Collagen is a sugar-free formula also without dairy, lactose, soy, wheat, and gluten, making it keto-and paleo-friendly.  The collagen peptides are from grass-fed, pasture-raised sources and help support healthy skin, nails, bones and joints.  In addition, collagen can be used...

October 6-12, 2019 is National Mental Illness Awareness Week. Hippocrates said, “it is more important to know what sort of person has a disease than to know what sort of disease a person has.”  In other words, we have to look at everyone as a unique individual and provide care that is specific to that person and their own set of symptoms.  It is not enough to just know that someone has symptoms of depression, schizophrenia, adhd, anxiety, or bipolar disorder; we have to get to know the root causes of those symptoms and adjust our treatment based on what will help that specific individual manage their symptoms and have an awesome quality of life. 

One in five adults will experience mental illness this year and unfortunately there is not a one size fits all model when it comes to managing mental health disorders.  The main dysfunction in mental illness is miscommunication at some level in the body.  For example, there may be a nutrient deficiency, food intolerance or a...

Hot summer days call for a refreshing beverage, but instead of going for the typical milkshake or fruit smoothie that can be loaded with sugar and other artificial or inflammatory ingredients, why not try a nutrient-packed green smoothie?  I absolutely love green smoothies and have one for breakfast every day.  It's a simple way to add in nutrients you may not routinely consume plus it can taste like dessert without much effort!

I often hear that my green smoothie recipes have too many ingredients.  But to me, multiple ingredients mean endless combinations and endless nutritional benefits.  I'll share my favorite green smoothie ingredients to keep on hand and how they can improve overall health and quality of life.  All these ingredients can be stored for quite some time and your cost per smoothie is really reasonable. Plus, the nutrition you're receiving is amazing. Green smoothies really are one of the best options when it comes to maximizing nutrition and upping your green smoot...

Dinner doesn’t have to be complicated!  I love creating different combinations to put in one dish.  I choose plant-based proteins, loads of veggies, and some healthy fat.  Top it with a tasty sauce and mix it all together!  Boom, dinner is served!  

Check out this quinoa pesto bowl

INGREDIENTS:

2 cans great northern beans, drained and rinsed

1/2 c quinoa, prepared per package directions 

1 head cauliflower, chopped 

1 lb Brussels sprouts 

6 small multi-colored bell peppers

Olive oil for sauteing

1 avocado, sliced

For the pesto:

3 cups spinach

1/4 cup walnuts

1 garlic clove

Salt to taste

1 drop Young Living lemon essential oil (or juice from 1/2 lemon)

1/4 c water (omit if using lemon juice)

3 Tbsp nutritional yeast

1/4 c olive oil

DIRECTIONS:

1. Prepare quinoa per package directions. 

2. In a large sauté pan, add olive oil, cauliflower, Brussels sprouts and peppers - sauté until soft.

3. To make the pesto, add spinach, garlic, lemon, nutritional yeast, and olive oil to a food p...

Flaxseeds are considered a superfood!  They are a great source of the omega-3 fatty acid, alpha-linoleic acid and also contain fiber and magnesium.  In addition, they are a great source of plant-based protein and can be consumed in a variety of ways.  Ground flaxseeds are digested well and you can obtain all the nutritional benefits, while whole flaxseeds pass through the body undigested.  

Ground flaxseeds are known to improve cholesterol levels, digestion, insulin resistance, lower weight and blood pressure and reduce cancer risk.  Adding flaxseeds to your daily routine is simple!  Aim for two teaspoons per day and use in smoothies, yogurt, and baked goods.  Flaxseeds can also be mixed with water to create an egg substitute for those who are egg sensitive or vegan.  

I created this nutty flax bar recipe for an easy on-the-go healthy option with Manitoba Milling Co. smooth whole-milled flaxseed.

Ingredients:

1/2 cup figs

1 cup unsweete...

     Why is it so difficult to trust food as medicine?   I’ve noticed in the food as medicine movement, opponents are very quick to say “where’s your research on that?” or “I need proof” before using food to treat disease.   Even, dietitians who should be the experts in food as medicine make those statements.  As if using food to treat a disease is not a viable option.  Yet, we’ll gulp down pill after pill to “control” our medical problems without even asking for information or taking the time to really investigate the research related to the drugs we take.   Most of the time, there’s not even a second thought given to the details surrounding that pill for blood pressure or diabetes, despite the real possibility of dangerous side effects.   The doctor says to take a pill, so we take it.  Why is that?  If you really did your research, you would know that most drugs don’t have a very good track record when it comes to treating chronic diseases.  They certainly don’t reverse your disease,...

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