Brandi Sentz CDE, MA, RDN, LD

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The information provided is not intended to treat any condition and is for educational purposes only



National Smoothie Day is June 21!  I'm gonna change it up and say it's National Green Smoothie Day.  I love green smoothies and have one for breakfast every day.  I find it's one of the easiest ways to get a few vegetable servings for breakfast, but it's also an easy way to pack in loads of nutrition each day.  I'm going to share my favorite green smoothie ingredients and how they can help improve your overall health and quality of life.  I'll share my top five green smoothie recipes too!

Keeping green smoothie ingredients on hand will make it easier to vary up your combinations.  All these ingredients can be stored for quite some time and your cost per smoothie is really reasonable.  Plus, the nutrition you're receiving is amazing.  Green smoothies really are one of the best options when it comes to maximizing nutrition.

Tip:  To make my mornings go more smoothly, I place all my ingredients, minus the frozen ones, in my blender pitcher at night and place it...

Reducing meat consumption has many health benefits, both for individuals and for the planet.  Diets high in animal products have been linked to chronic diseases, cancers, and early death.  Aside from the health implications, conventionally raised animals are often kept in less than desirable conditions and place a huge burden on the environment.  I'm always looking for interesting substitutes and had an excellent quinoa burger at the Beauty of Sprouts vegan restaurant in Sarasota, Florida.  I've been excited to try to recreate the recipe.  Quinoa is a great plant-based protein and it's super versatile.  


1 cup dry quinoa

1/2 cup gluten free oats

1/4 cup oat flour

1 egg or egg substitute

1 jalapeno, chopped

2 Tbsp almond butter

4 garlic cloves, chopped

1 Tbsp coconut oil

1 (15 oz) black beans, drained and rinsed

1 tsp turmeric

2 tsp cumin

1 tsp cayenne pepper

1/2 tsp black pepper

1 tsp salt


1. Prepare quinoa per package directions

2. M...

This recipe is a little spicy and a little sweet - perfect combination!  


1 lb chicken breasts, cubed

1 red onion, cut into chunks

1 yellow onion, cut into chunks

3 multi-colored bell peppers, cut into chunks

1/2 cup PALEOCHEF peach bbq sauce

1/4 cup olive oil

1/4 tsp cumin

1/4 tsp cayenne pepper

1/2 tsp turmeric

1/2 tsp salt


1. Mix the bbq sauce, olive oil, cumin, cayenne pepper, turmeric and salt in a large bowl.

2. Add the chicken, onions and bell peppers to the bowl and mix well.  Marinate in the fridge for at least 1 hour.

3. Preheat the oven to 375 degrees (or these can be made on the grill).

4. Alternate the chicken, onions, and bell peppers on the skewers

5. Bake for 25 minutes, rotate the skewers and bake again for 15 minutes or until an internal temperature of 165 degrees is reached.

I complete this meal with a green vegetable and cauliflower rice.  It's great for dinner, but also can be reheated for lunch!

Dinner doesn’t have to be complicated!  I love creating different combinations to put in one dish.  I choose plant-based proteins, loads of veggies, and some healthy fat.  Top it with a tasty sauce and mix it all together!  Boom, dinner is served!  

Check out this quinoa pesto bowl


2 cans great northern beans, drained and rinsed

1/2 c quinoa, prepared per package directions 

1 head cauliflower, chopped 

1 lb Brussels sprouts 

6 small multi-colored bell peppers

Olive oil for sauteing

1 avocado, sliced

For the pesto:

3 cups spinach

1/4 cup walnuts

1 garlic clove

Salt to taste

1 drop Young Living lemon essential oil (or juice from 1/2 lemon)

1/4 c water (omit if using lemon juice)

3 Tbsp nutritional yeast

1/4 c olive oil


1. Prepare quinoa per package directions. 

2. In a large sauté pan, add olive oil, cauliflower, Brussels sprouts and peppers - sauté until soft.

3. To make the pesto, add spinach, garlic, lemon, nutritional yeast, and olive oil to a food p...

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.


1/2 cup figs

1 cup unsweete...

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.


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


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


     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,...


     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...

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December 20, 2016

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