Welcome to the blog!

The purpose of this blog is to address general nutrition concerns and serve as a platform to provide readers with a solid resource for frequently asked nutrition and wellness-related questions. It is also meant to convey the nutrition approach held by Black Hills Nutrition to the world.

This blog is unique because it's written by a registered dietitian nutritionist with more technical knowledge than your average food blogger. I love food bloggers, and I rely on them for new and fresh food ideas. They foster a community of food and nutrition lovers. But we also need content experts to separate cutting edge science from outdated ideas and hype. That's why I'm here! 

The nutrition world is quickly changing. Recent advances in research and technology mean that we can now test individuals for genetic susceptibility to developing nutrient deficiencies. There are food allergy and sensitivity tests that go far beyond the traditional tests you'll get from an allergist. These tests can pick up sensitivities that are not "true" allergies but nonetheless can significantly affect one's quality of life. We're learning more about gut hyper-permeability and its relationship to autoimmune disease, non-celiac gluten sensitivity, intestinal bacterial dysbiosis, the gut-brain connection, and other topics that I've learned about in my professional continuing education.

I love food, and I know that my friends, family, and future clients want practical food advice to go along with all of this technical information. After all, nutrition information is useless unless we translate it into actual food eaten. Each post will include a resource to help make it easier to eat well and enjoy your food.

It's a wide world out there in nutrition, so make sure you follow my blog posts to keep yourself informed, be inspired, and learn a new thing or two. Expect a new blog post at least once a month. Be sure and like Black Hills Nutrition on Facebook to see a post about new blog posts!

Recipe: Tahini Sardini

 Notes: This nutrient-packed recipe includes a great (low mercury) source of omega-3 fatty acids - sardines! Since we eat the whole fish, including the bones and skin, Sardines are one of the few foods that naturally contain both calcium and vitamin D . Mashing up the sardines and combining them with a flavorful sauce means this spread doesn't taste all that fishy. If you're not sure about sardines, make this recipe with one can tuna and one can sardines (instead of 3 cans sardines) to ease your way in. Serve this spread with your favorite crackers (I'm in love with Mary's Gone Crackers at the moment), cucumber slices, or over a bed of lettuce/cabbage/cooked zucchini. This is a stick-to-your-ribs lunch option that might help you feel less snacky later in the afternoon. Pack it in your lunch this week and let me know how it goes! This makes several servings.
​
Recipe adapted from: http://assets.thrivemarket.com/ebooks/thrive-market-cookbook-paleo.pdf
Recipe name credit: Darius Nabors

Ingredients: 
3 x 4.375  oz tins sardines, packed in water is best (packed in oil is ok too)
1/2 cup extra virgin olive oil
1 cup tahini (sesame seed butter)
1/2 cup lemon juice
1 teaspoon salt
1 teaspoon cumin

Directions: 
​Drain sardines, then mash with a fork. Add the remaining ingredients and mix well. Enjoy immediately or refrigerate for 30 minutes for a more firm texture. Store leftovers, covered, in the refrigerator for 3-4 days.