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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     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...

    

     Mornings can be such a drag!  Let me clarify that:  mornings can be such a drag when you're working full time, trying to take care of your family, AND trying to lead a healthy lifestyle!  As soon as you open your eyes, the weight of the world is on your shoulders.  It's a race to see how much you can fit into that finite period of time we call the day.  Is there really any way to master the morning?

     Our days are filled with commitments.  They're different for everyone, but we all have things we have to do in order to survive the day.    Add in a couple of kids and their commitments and it can be overwhelming.   It's easy to see how your own personal health takes a back seat when there are so many things to juggle.  But mornings are crucial to the rest of your day and your overall health.  If you can master your morning routine, you're set for a successful day that's less stressful, more productive, and more healthy overall.    H...

     

     According to the NIH National Cancer Institute, the lifetime risk of developing cancer for all men and women is approximately 39.3 percent and in 2016, there were an estimated 15,338,988 people living with cancer in the United States.   Survival is improving and many cancers are being diagnosed at an earlier stage making treatment more effective.  The majority of cancers develop slowly over time and are diagnosed after the age of sixty.  It can take ten to thirty years for cancer to develop, and that means there are lots of opportunities to interrupt the process!   In general, you start out with one rogue cancer cell and when the environment is right, that cell can multiply and eventually support the growth of a tumor.   

     It is estimated that 90 to 95 percent of all cancers are related to lifestyle and environment and only 5 to 10 percent of cancers are related to genetic mutations (https://ww...

     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,...

     Could you remove your eyes, carry them around in your pocket with you all day, and still be able to see?  It seems ridiculous to think about, but that’s essentially how conventional medicine sees you – you’re a set of eyeballs, a liver, a heart, a pair of lungs, a brain; all disconnected from the host.   Our current healthcare model isn’t designed to treat you as a complete person, rather you are divided into organ systems.  

     If you suffer from a chronic disease, you have likely seen numerous physicians, depending on the circumstance.  So, for instance, if you have diabetes, you probably have an endocrinologist, a cardiologist, and a family practice physician.  Each specialty may have great things to offer, but results are usually minimal because there’s really no comprehensive strategy to get to the root of why you have diabetes in the first place.  It can be likened to pouring one bucket of water on a five alarm fire.  You’re not going to make much p...

February 25, 2019

     I get a lot of requests for simple, healthy dinner ideas.  Most of us have breakfast and lunch covered, but dinner seems to be in a league of its own.  There's no shortage of recipes online, but sometimes it's overwhelming to search.  And trying to determine what's healthy and what's not so healthy can be so confusing.  So, I've compiled a list of ten of my favorite recipes that anyone can make.  They're simple, quick, and cost efficient.  If you make any of these, post a picture and tag us.  We'd love to see your interpretation.

Skillet Beef

Serves: 4

Ingredients

  • 1 lb grass fed ground beef

  • 1 head cauliflower, riced

  • 16 oz organic tomato sauce

  • 2 cups fresh spinach

  • 1 cup multi-colored peppers, chopped

  • 1 Tbsp cumin

  • 1 tsp chili powder

  • 1 tsp garlic powder

  • Salt and Pepper to taste

  • 2 Tbsp Olive oil


Directions

  1. In a skillet, brown the beef and drain.

  2. In a separate large...

January 5, 2017

     How often do you find yourself trying to remember what you ate for breakfast?  Are there times when you scarf down your lunch and don’t even remember how it tasted?  Maybe you didn’t even enjoy one bite because your mind was thinking about the ten things you needed to accomplish before you could leave work, rather than enjoying your meal.  How many of us have sat on the couch with a bag of potato chips or carton of ice cream, mindlessly stuffing ourselves without even thinking about it?       

      Of course, there is the other end of the spectrum too.   Do you restrict yourself in an attempt to lose weight, only to end up binging on the foods you’ve avoided?  Do you have negative feelings about eating certain foods or punish yourself for thinking about eating “bad” foods?    I have spoken with countless patients, clients, family members, and friends over the past 16 years and I’ve decided that almost every one of us...

November 29, 2016

   I saw a post by a friend on Instagram dedicated to the struggle of balancing personal goals with all the demands life has to offer us and reality versus our own expectations.  It made me think about my own expectations for myself and how they can negatively affect my quality of life.  For example, my daily counting of calories, obsessive desire to log hours of exercise, and avoiding my favorite foods can really be a burden. I'm seemingly not satisfied until I've exhausted myself and then fall into bed only to wake up and repeat.  I've been on this hunt for perfection with my body for awhile and I've recently begun to ask myself why?  What will the "perfect" body achieve for me?  Why do I allow food and exercise to control me?  I had a very elderly malnourished patient last week.  She is very sick, not eating well, and possibly close to the end of her life if things don't improve.  During our discussion, I suggested a nutritional supplement but she declined, stating, "I don't want to...

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