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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     April is National Garden Month.  What better way to increase your consumption of fresh, tasty produce than to grow it yourself?  By growing your own food, you can cultivate an atmosphere that reduces stres.  In addition, eating your own pesticide-free produce, can help you tend to your inner garden – your gut microbiome.

    

     Getting outdoors and growing your own food has so many benefits – too many to list, but here are my top 15:

1.      Being in the sun allows your body to create the hormone vitamin D, which is crucial to overall health.  Most people do not have optimal levels of vitamin D and over time, this can lead to numerous health consequences.

2.      Being outdoors lowers your blood pressure.  Studies suggest that being in nature can actually lower your blood pressure as much as medication.

3.      Working in the soil provides valuable b...

     

     

     Animal protein is ok in limited amounts.  But, it's definitely not a requirement at every meal.  When I tell clients to try meat-free meals, I always here these words: "then what do I eat?"  Meat has long been the focus of the standard American diet, but it can be problematic in several ways.   I won't go into too much detail here, but think about your dinner plate.  If you have a huge piece of meat, chicken, or fish on your plate, how many vegetables will you really eat?  To get the maximum nutrient value from your meals, plant based foods should really be the focus.  Meat has taken the main stage, when it should really be a side item.  To get away from eating animal protein at every meal, we've created this awesome black bean burger recipe and it's become a weekly staple at our house.  

Ingredients:

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

...

     That sounds like a strange thing, dying healthy.   Perhaps, it sounds so strange because we’ve all been sold this idea that we will inevitably age, develop chronic disease and die unhealthy.   Or perhaps we have seen our own family members age and have poor quality of life in their later years.  I personally saw my grandparents pass away, in their 80’s, in poor states of health.    I had a grandmother die from Alzheimer’s disease and breast cancer, another pass away from gastric cancer, and my grandfather died of rheumatoid arthritis, depression and malnutrition.  All of my grandparents were energetic and healthy earlier in life, but they all suffered and died unhealthy.   It was painful to watch them  develop these diseases and lose their quality of life.  At the time, I just thought this was their predetermined destiny.   We now know that all of these things and many more are largely preventable and reversible with lifestyle.  Of course, there are genetic variations that make us...

     

March is National Nutrition Month and this year the theme is “Eat Right. Live Right. Feel Right.”  That really sums it up for me.  The foods we put into our bodies affect the way we feel physically and psychologically.  Do you notice that you feel sleepy after eating?  Do you get bloated, feel nauseous, or have heartburn?  Do your joints ache?  Do you get headaches frequently?  What about sinus infections?  Do you suffer from fatigue, depression, anxiety, or brain fog?  How about stubborn belly fat?  All of these symptoms are likely related to food. 

     What’s the good news?  You have control over how you feel every day, just with the food choices you make.  Sure, it can be difficult to make lifestyle changes, especially when it comes to the food you eat.  But, there are other far more difficult challenges that you’ve overcome in life.  Changing your food habits is no different than stopping smoking, earning an advanced...

     We love Mexican food at our house!  Before making the necessary lifestyle changes to reverse my autoimmune disease, we would eat out at our favorite Mexican restaurant once per week.  I have a weakness for tortilla chips and salsa, but have to be careful about eating refined carbohydrate, especially processed products made with corn.  Mikey's tortillas are a great option as they have only 7 simple ingredients.   They're gluten-free, grain-free, dairy free, soy free, paleo, and vegan!

     Instead of waiting for taco Tuesday, we made some simple Saturday tacos!  By using basic, healthy ingredients, we made an awesome, flavorful dinner loaded with nutrients that definitely fits into my meal plan.  I don't have to sacrifice anything!  Thank you Mikey's for the free samples!

Shredded Chicken Street Tacos - allergen friendly, gluten-free

Serves: 2

Ingredients:

4 Mikey's Tortillas

10  oz chicken breast, cooke...

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