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...

Almost everyone I know loves snacking!  It's actually one of my favorite pastimes, but overcoming my autoimmune disease has meant finding alternatives to my old favorites.  Snacking can definitely be tricky when you're trying to follow a healthy eating style because most of the snacks we're accustomed to have tons of sugar, unhealthy fats, and processed ingredients we can't even pronounce.   As someone who has had to make major food changes, I'm here to tell you that you absolutely CAN have great tasting snacks that will also nourish your body and your mind!  

Most of us have lots of choices each day when it comes to food.  Each meal and snack is an opportunity to do something great for our current and future health, not to mention our overall quality of life!  There are so many snack options to choose from, so it's important to be prepared!  Stocking your kitchen with healthy, delicious options that you can grab after work, or that you can prep t...

Reversing my autoimmune disease has meant addressing many lifestyle factors, nutrition being one.  I have chosen to avoid foods with shady ingredients, but if I'm honest, I miss the crunch!  There's nothing like a crunchy snack to hit the spot, especially when you're in the car traveling as many of us are in the summer time.  There's no shortage of crunchy snacks out there, but the questionable ingredients found in most of them just don't fit into my lifestyle.  Enter Simple Mills!  I have been able to incorporate several of their products, including the almond flour crackers, into my routine because they use real ingredients that my body can tolerate well.

Doesn't summer seem to be a more challenging time to stay on a healthy track?  There are lots of distractions for me because we travel a lot and spend more time away from home than usual. Maybe you travel a lot this time of year too, or have kids involved in more outdoor activities or camps, or you'...

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