Kellie Blake RDN, LD, IFNCP, CMHIMP

&

Brandi Sentz CDE, MA, RDN, LD

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606-615-2585

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

 

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Eat Right. Live Right. Feel Right.

     

 

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 degree, or changing jobs to improve your situation.  With all those things, including food, you just make a plan and move forward one day at a time. 

 

     “Eating Right” is different for everyone.  We are all unique genetically, so one diet is not going to work for everyone.  Finding the right eating style for you can take some work, but once you figure it out, it’s smooth sailing! 

  

     In general, eating right to me means:

     1.  Vegetables – at least 5 servings per day – all different colors and varieties, raw and cooked.     

          Organic if you can.

     2. Fruit – 2-3 servings per day – all different colors and varieties. Organic if you can.

     3. Fermented Foods - 1/4c per day – sauerkraut, plain yogurt, miso, tempeh, kimchi, apple cider

         vinegar, kombucha, and kefir.

     4. Healthy Fats – 5 servings per day – avocado, nuts, seeds, coconut oil, fatty fish, grass fed butter

     5. Whole Grains and Starches – 2 servings per day – quinoa, brown rice, gluten free whole

          grains.  Limit/Avoid refined grains (white rice, pasta and breads)

     6. Moderate Protein – about ¼ of your plate – legumes, nuts, seeds, organic meat, poultry, and

                     eggs, and responsibly sourced fish.

 

     By choosing a diet that’s high quality and plant based, you can prevent chronic diseases, reverse chronic diseases, and have an optimal quality of life.  If you eat or drink foods that cause negative symptoms, that’s your body telling you to avoid those foods.  Listen to your body!

 

     Try this coffee smoothie for a great dose of greens, healthy fat and antioxidants first thing in the morning!

 

Ingredients: 

     1/2 cup brewed coffee (decaf if you're sensitive to the          caffeine like me)

     1/2 cup unsweetened vanilla cashew milk

     1 collard leaf (stem removed)

     1 handful spinach

     1 scoop vegan protein powder

     1 tsp cacao powder

     1 Tbsp nut butter

     1/4 frozen banana

     1/4 frozen avocado

Directions:  

     Blend and Enjoy!

 

     As we bring another National Nutrition Month to a close, think about what food/beverage choices could be keeping you from reaching your health goals.  If you need help creating an overall healthy lifestyle, contact us for a free 15 minute phone consultation.

 

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