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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September is Self-Care Awareness month and also happens to be my FAVORITE month of the year!  Here in West Virginia, the sky is a certain kind of blue and the weather seems perfect.  When I sit in the warm air and see that perfect September sky, I feel a sense of peace and calm like no other.  I look forward to September every year, but am always sad to see it go.  With self-care, I’m finally learning how to experience that September feeling all throughout the year. 

Self-care can be anything that nurtures your mind, body, and soul.  It’s vital to your overall health and practicing self-care can improve your quality of life beyond anything you can imagine.  I'm a perfect example of the power of self-care.  I battled autoimmune disease for my entire life with no real acceptable solution from conventional medicine.  Once I found functional medicine, I learned my increased level of stress (likely due to worrying about my troublesome symptoms and trying to keep up with d...

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

     

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 took the dogs for a nice, muddy hike today.  The sun is shining and the temperature is finally warming up, so we decided to get out there and enjoy nature.  I'm a protective dog mom, so having the dogs off the leash in unfamiliar territory makes me nervous.  But, walking muddy trails is a challenge and being dragged by a dog on a leash makes it almost impossible to stay upright, so OFF THE LEASH they went!    Bailey, Coach and Lilly - our three labs.  Once we unhooked those babies, I saw the feeling of freedom in their faces as they ran through the mud puddles and jumped and played and just went at their own pace.  I started thinking, this is no different than how humans feel once we're unbound.  

     How many of us are on the leash?  Spend a few minutes thinking about what keeps you bound.  Maybe it's food, medication, an unhealthy lifestyle or a 'disease' like obesity, heart disease...

December 31, 2018

     

     We're more than halfway through 2019!  I sent these tips out at the beginning of the year and they are still relevant today!  It's never too late to make lifestyle changes that will improve your health and quality of life.  2019 can still be your best year yet, especially if you focus on making some healthy changes to your nutrition habits.  In order to be the best athlete you can be, prevent or reverse chronic disease, or set yourself up for a life free of disease, you must start with food first!   Here are my top ten nutrition related suggestions for 2019 to get you on the path to healing and wellness:

  1. EAT VEGETABLES FOR BREAKFAST!  I know it sounds odd, because we are so accustomed to choosing grain based cereals, bars, toast and sugary breakfast items.  But, those items are going to increase your blood sugar, which causes an increase in your insulin response.  You’ll feel drowsy and could ultimately develop a...

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