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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Hot summer days call for a refreshing beverage, but instead of going for the typical milkshake or fruit smoothie that can be loaded with sugar and other artificial or inflammatory ingredients, why not try a nutrient-packed green smoothie?  I absolutely love green smoothies and have one for breakfast every day.  It's a simple way to add in nutrients you may not routinely consume plus it can taste like dessert without much effort!

I often hear that my green smoothie recipes have too many ingredients.  But to me, multiple ingredients mean endless combinations and endless nutritional benefits.  I'll share my favorite green smoothie ingredients to keep on hand and how they can improve overall health and quality of life.  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 and upping your green smoot...

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...

January 12, 2017

  I sometimes think about what things I might like to change about my life to this point. It’s not really all that productive to think about the past or dwell on the ‘what if’s’, but if I had the ability to go back in time and change anything, what would it be? In thinking about all the situations I’ve been in and obstacles I’ve faced over the years, I have to say lack of self-confidence has been key to all the things I might want to go back and change. Having more self-confidence would have allowed me to avoid some situations, but it would have most certainly allowed me to meet some of my personal goals earlier in life.

When thinking about past patients/clients that I have counseled on meeting their weight loss or fitness goals, lack of self-confidence seems to be a hidden theme. Many of us don’t want to admit that we’re afraid to try something new, or push our bodies past what we think they can handle. It’s uncomfortable to get out of our routine when we are unsure of what t...

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December 20, 2016

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