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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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...

   

     I followed the L-Nutra Prolon Fasting Mimicking Diet (FMD) for five days and the results were amazing!    To fully appreciate this program, a little background on fasting is necessary.

    Fasting has been practiced in many different ways, by many different cultures, for many different reasons.  The health benefits of fasting have been elucidated through reputable, scientific research.    Fasting and calorie restriction are known to improve cardiometabolic health and increase lifespan (1).  

     Fasting can be practiced in many forms (1):

1. Intermittent Fasting:  No caloric intake for a period of at least 12 hours.

2. Alternate Day Fasting:  No caloric intake one day, no caloric restriction the next.

3. Alternate Day Modified Fasting:  Consumption of less than 25% of caloric requirement alternated with days of no calorie restriction.

4. Time Restricted Feeding:  Calorie consumption is limited to a finite period of the day.

5. Calorie Restriction:  Chronic calorie restriction without...

I love adding fruit to salad!  In this recipe, I threw in some pomegranate, which is a powerful little piece of nature!  Loads of nutrition and the flavor is a fabulous addition.

Ingredients:

1 head bibb lettuce

2 cups spinach

2 cups mixed lettuce

2 (15oz) cans black beans, rinsed and drained

1 onion, chopped

1 roma tomato, sliced

6 mini peppers, chopped

2 carrots, chopped

1 kohlrabi, chopped

2 Tbsp hemp seeds

1 avocado, sliced

1 pomegranate

For the dressing:  

1/2 cup olive oil

1/4 cup apple cider vinegar

1 tsp Italian seasoning

1 Tbsp Dijon mustard

Salt to taste

Directions:

1. Make the dressing add all ingredients to a mason jar and mix well. 

2. In a large mixing bowl, add all salad ingredients, except avocado and tomato, and dressing - mix well. 

3. Top each salad with avocado and tomato and serve immediately.

4. Serves 6

     If you follow any of my posts on social media, you'll know I am a huge fan of greens!  They are packed with nutrients and provide fuel for your little gut microbes!  Check out my latest wilted green dish!

Ingredients:

1 bunch organic red kale, washed, stems removed and chopped

1 organic yellow onion, chopped

3 cloves garlic, chopped

2 Tbsp olive oil

1/2 cup organic strawberries, diced

1/2 organic red onion, diced

2 (15oz) cans organic pinto beans drained and rinsed

6 slices organic bacon

Hemp seeds for topping

Salt and pepper to taste

Directions:

1. Make bacon per package directions

2. Meanwhile, heat olive oil in a large pan, add onion and garlic

3. When onion is soft, add kale and cook on low until kale is wilted

4. Heat pinto beans in saucepan and cook on low until heated through

5. Assemble your dish by layering wilted kale on the bottom, top with beans, bacon, strawberries, and onions.  Sprinkle hemp seeds and enjoy!

I love brunch!  Spring is the perfect setting to enjoy a healthy brunch on the patio with your family and friends.  Check out these awesome tips for a brunch gathering and try these easy recipes from Simple Mills!  

1. Prep the Night Before
The number one tip for simplifying your brunch is to start the night before! Take a few minutes to set your buffet or dining table with plates, napkins, silverware, glasses, and flowers. Get an idea of where you’d like to have your coffee or juice station and if you will be doing a buffet style or sit down family style.


2. Keep Dishes Warm
Turn on your warmer or the oven on low to keep dishes warm. You don’t want to be cooking up until the last minute or require guests to eat right when they walk in, so plan to wrap dishes in foil and keep them warm. Your guests may be bringing something that need to be heated up or kept warm, so be prepared with a warm oven.


3. Provide Allergen Friendly Options
It’s likely that at least one of your guests...

     

     

My husband and I were driving over the weekend and he asked me, “What’s one thing you would tell your younger self?”  Before I really thought about it I said “don’t worry so much about calories,” mostly for comedic effect.  But then I thought about it seriously (in the context of my career) and realized how many bits of wisdom I would share with my younger dietitian self if given the chance.

My 18 years as a dietitian have taught me valuable lessons and there are certainly things I wish I had known earlier on in my career.   I can’t say I really regret anything career-wise, other than the whole focusing on calories thing.  But, if I had to choose one tidbit to share with my younger self it would be to be more of an advocate for providing nourishing foods to my hospital clients with mental health disorders. 

The food system in the United States is one that leads to and exacerbates mental health issues.  As a psychiatric dietitian...

     

     Mother's Day is right upon us and instead of the usual mayonnaise based salads, try this awesome nutrient-dense, flavorful option!  Broccoli is a super food providing numerous nutrients.  It's a powerful cancer preventer and fighter and provides a boost to your immune system.  Broccoli is also high in vitamin K, so it's great for bone health.  The fiber found in broccoli is great to keep your gut healthy and a healthy gut means a healthy body!   As if the broccoli wasn't enough, bringing in the quinoa allows for some plant-based protein!  Quinoa also contains plenty of fiber, iron, and magnesium and is very filling.   With this combination of nutrients, this salad can be served as a side dish or a complete meal!  

Ingredients:

1. 2 small heads of broccoli florets, chopped

2. 1/2 cup cooked quinoa

3. 1/4 cup dried cranberries

4. 1/4 cup chopped pecans

5. 1/4 cup olive oil

6. 2 Tbs...

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