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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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.

Ingredients:

1/2 cup figs

1 cup unsweete...

     

     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...

     

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...

February 28, 2019

     We are obsessed with calories.  Hey, I’m as guilty as the next guy.  I spent years thinking and worrying about calories.  I would slowly turn a box of food-like substance over to find the dreaded Nutrition Facts panel and cry a little inside when I saw the calorie content of my favorite foods.  I spent who knows how many hours of my life entering my food intake into MyFitnessPal hoping to keep my calorie intake to a certain level every day.  It…was…EXHAUSTING.  And unnecessary. 

     About 2 years ago, I really started changing the way I viewed and consumed food.  I have an autoimmune disease, psoriatic arthritis, and I had to change what I was eating.  I thought I had a pretty healthy diet before.  Afterall, I counted my calories!  I thought if my calories in matched my calories out, then I was going to live forever AND be thin!  I was so wrong, and not alone.  I have talked to so many people who are trying to do the right thing for the...

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...

February 18, 2019

     I once read that “disease enters through the mouth.”  I’m not sure where this originated, but it’s striking and true.  All the chronic diseases we face today are a result of what’s being put into our bodies.  We are surrounded by toxins in the air we breathe, the water we drink, and the food we eat.   The human body can only withstand this type of assault for a finite period of time.  The symptoms may start out slowly, but once the body becomes overwhelmed, the symptoms make you feel as if your body is at war. This sounds ominous, but I’m going to share how we can use nutrition as a weapon in this war. 

Think about how you feel every day.  Do any of the words below describe you?

  1. Tired

  2. Excessive fatigue

  3. Lack of motivation

  4. Joint pain

  5. Muscle pain

  6. Headaches

  7. Allergies

  8. Digestive issues (diarrhea, constipation, gas, bloating, nausea

  9. Anxious

  10. Angry

  11. Depressed

  12. Skin issues

  13. Dist...

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