MKE Nutrition, Milwaukee, WI (2025)

02/13/2024

Oh hi there!

Thought I was done with the whole BMI subject?

Think again!

This image is a wonderful example of how focusing on your BMI to maintain your weight or to reach a certain weight can be a bunch of garbage.

Did you know that 1 pound of fat weighs the same as 1 pound of muscle? Now let's read that again...

Did you know that 1 pound of fat weighs the same as 1 pound of muscle?

You might be thinking, well how? I have always heard that muscle weighs more than fat. The truth is that it is the DENSITY of your fat and muscle that makes the difference.

The density of muscle tissue is 1.06 kg/L (or 2.33 pounds per liter) compared to adipose tissue (aka: body fat) which has a density of 0.9196 kg/L (or 2.02 pounds per liter). This means that to reach 1 pound, you would need MORE fat than lean muscle to reach said 1 pound. In the most basic of explanations, this is how 2 people can have the exact same BMI, but have completely different body compositions.

Want to know ways to best measure your OWN nutritional health?

Stay tuned....

That will be a post later this week 😉

Food First Always,

MKE Nutrition

Etchison WC. Letter to the editor response. Sports Health. 2011 Nov;3(6):499. doi: 10.1177/1941738111422691. PMID: 23016048; PMCID: PMC3445233.

02/10/2024

Did you know that BMI, which stands for Body Mass Index, was created by a Belgian mathematician, astronomer, and statistician named Adolphe Quetelet (1796-1874).

Mr. Quetelet had a strong interest in probability calculus, which he utilized to develop the "Quetelet Index" in 1832. Mr. Quetelet concluded that 'the weight increases as the square of the height.' This would later be termed the Body Mass Index in 1972 by Ancel Keys (1904-2004).

One major flaw to point out in this study is that it only takes into account an individual's height and weight. This "standard" lacks the depth and complexity that a human body truly displays. It is not taking into account an individual's fat vs. muscle ratio nor the density of either, as well as an individual's bone mass.

This means that two people, let's say two women, can be the same height and same weight and have a completely different body shape, size, and curvature. With the archaic tool of BMI, these two women have the EXACT SAME BMI despite having different fat/muscle ratios and distribution.

So what does this exactly all mean?

DON'T TAKE YOUR BMI SERIOUSLY!!!

Each individual's body is uniquely theirs, so putting an individual's body into a categorical box is unfair for not just their physical health, but their mental health as well.

Also, how valid can BMI truly be when it has not been updated since it was created nearly 200 YEARS AGO! *mic drop*

Food First Always,

MKE Nutrition

Eknoyan G. Adolphe Quetelet (1796-1874)--the average man and indices of obesity. Nephrol Dial Transplant. 2008 Jan;23(1):47-51. doi: 10.1093/ndt/gfm517. Epub 2007 Sep 22. PMID: 17890752.

02/04/2024

It might be February 4th, but I am just getting around to taking down my tree from the holidays.

Life likes to throw us curveballs and recently, my life has thrown them my way left and right. These “curveballs” tend to increase stress levels for most and mine was through the roof. Life was pulling me in every which way and I felt as though I couldn’t keep up. Some days it still feels that way, but doesn’t it feel that way for us all sometimes?

I was in a constant fight or flight mode and was suffering in my personal and professional life. I needed to take a HUGE step back and bring balance back to my life. This is not an easy process and tends to cause people to “isolate” from others for some time, when really, we just need that time to figure out what is best for us at this time in our lives.

With all of that, I needed to also take a step back from MKE Nutrition and figure out where to go from here after being around for around for a year. I PROMISE you that food will always come first here and what I share will always be evidenced-based research, education, and counseling, but there will be some minor changes. Many will be small surprises you will notice throughout the year, but the biggest one will be in how I post/write/speak. My goal has never been to ruffle any feathers this last year and I hope that remains true. Just be ready for a little bit more of the authentic Elizabeth, the face behind MKE Nutrition 😉.

Food First Always,

MKE Nutrition

12/07/2023

New program alert!!! 🎉

Still contemplating on teaming up with MKE Nutrition?

This package has it all! Not only does it help you with accountability and has that constant support such has weekly check in’s and 24/7 nutrition support, the package also provides you with twice a month recipes, (2) 1-hour long counseling and education sessions per month, and so much more!

Learning about your own individualized nutrition needs and physiology will not only help you become more in-tune with yourself, but it also sets you up for success in the long run. Taking care of ourselves at any age, especially through gentle nutrition, is preventative care which helps us stay strong and healthy at any stage of life (and hopefully keep those medical bills even lower).

Interested in learning more about the service we offer? Visit us at www.mkenutrition.com or send us a DM today!!

Food First Always,

MKE Nutrition

12/07/2023

Hey friends,

Sorry I disappeared there for a bit, but MKE Nutrition was in the process of updating programs offered to provide more options to all of you. Want to know more about these new programs and how they could benefit you?

Come see MKE Nutrition’s Registered Dietitian Nutritionist, Elizabeth J Martin, RDN, CD, at Barre Milwaukee this coming Saturday from 8am-11am!

Free 15 minute consultations will be provided to all those interested.

Hope to see you there!

Food First Always,

MKE Nutrition

10/08/2023

Fall is my favorite season of all time.

The crisp mornings with the golden hues in the sky to greet me. The beautiful transition of colors in the nature that surrounds us that forever reminds me of life's constant changes. The break in heat means I can bring out thicker, cozier layers and not have to explain why I am drinking hot coffee on a 100F degree day.
But more than anything, my favorite part of fall means the beginning of my all time favorite form of therapy and passions, baking ❤

Baking has been a part of my life ever since I remember moving up to Milwaukee as a little kid. I would spend the weekends baking and cooking with my Grandma Dorothy and this would let all the other stressors in my life melt away. Grandma Dorothy imposed in me something I will forever be thankful for, the love and passion for baking and cooking and not just going through the motions of it, but the reasons of WHY we go through these motions. The concentration, the precision, the timing, the patience, and above all, finding the beauty in even the most imperfect creations.

I decided to start fall off with a fun twist on one of my fall favorites, apple cobbler. The picture, I will admit, is not perfect. It is hard to see the apples throughout and the glory of the crumble on top, but that is OKAY!!! In the end, it will still taste absolutely delicious and I know Grandma Dorothy would be proud.

For this Sunday, I made a warm apple cake with notes of cinnamon, allspice, and clove with a brown butter crumble on top.

Now for those who are thinking, why is she telling us this story? This is supposed to be a page about nutrition. Well my dear friends, this is food and thus, has nutritional value and if I were you, I would be a little jealous I don't get to eat a piece of this goodness.

Want to know more about how this cake has nutritional value or want to know more about what MKE Nutrition can do for you? Send us a private message or email us at mkenutrition@gmail.com to learn more. Lastly, and let us not forget...

Food First Always,

MKE Nutrition

09/27/2023

Say hello to my little, very unheard friend, Epazote!

This is an herb that is primarily used in southern parts of Mexico, as well as Central America, but is also used in Hispanic and Latin dishes across the globe.

This herb packs a punch and can completely transform your dish and bring in tantalizing notes of oregano, mint, lemon, and anise.

Check out the image to learn more about this herb that might be a challenge to find if you do not know where to look, but once you do, you will be reaching for it often!

Food First Always,

MKE Nutrition

09/24/2023

This is going to be double down week again!

This week we will be featuring 2 different herbs and spices.

Today's feature, I will be honest, is not one of my favorites, but that does not mean it should not be included, because this is not about me. It is about all of YOU!

Today, we will be featuring DILL!!!

This herb tends to carry a slightly sweet, citrus scent and taste with mild grassy undertones. It is also a main component in an all around classic, Pickles!

Check out the image to learn more about this herb that is so delicate, but can completely transform a dish into something absolutely incredible!

Food First Always,

MKE Nutrition

08/29/2023

Second one. The true one for this week is something that many of us see as a garnish on our dishes, especially omelettes, and well, that is because it tastes amazing at its freshest!

This week's Herb or Spice of the week is none other than Chives!!!

Traditionally carrying a strong pungent flavor of onion, this herb is super easy to grow outdoors AND indoors and can turn a whole dish around with just a simple touch.

Check out the image to learn more about this herb that is easily grown and utilized in such a variety if dishes!

Food First Always,

MKE Nutrition

08/29/2023

This week is a double whammy as MKE Nutrition had a brain fart and forgot to bring you all your Herb or Spice of the week, so this week you get two!

First up is Bay Leaf. We all know it. We mostly all love it? This herb is one of my personal go-to's especially in the cooler months to come.

Good chance if you have had a soup, stew, pasta, literally anything savory made by me, it had some good ol' Bay Leaf in there.

Check out the image to learn more about this herb that is a serious game changer in so many dishes that comfort us all.

Food First Always,

MKE Nutrition

08/19/2023

It’s the freakin’ weekend and I am about to have me some fun…. at Irish Fest that is!!!

For those who do not know, one of the things that attracted me to for physical activity was how some of the movements seemed to flow seamlessly with what I grew up doing, Irish Dancing.

Dance and barre have always been my favorite forms of physical activity and it is only once a year that I bust out some old dance moves and get my jig on and become BFF’s with the grannies (iykyk).

Plan on being at Irish Fest this weekend? Drop me a DM and we can grab a shot or do a jig together!!!

PS: Please enjoy this throwback from the late 90s/early 2000s. School dance dress, wig, ghillies and all.

Food First Always & Slainte!!!

MKE Nutrition

08/13/2023

NEW WEEKLY ADDITION TO MKE NUTRITION!!!

Every week we will be featuring an herb or spice that you can easily find at your local grocery store or market.

This week we decided to start from the very beginning with the letter "A" featuring Allspice, otherwise known as the 6th Spice Girl (terrible joke... you are welcome).

Check out the image to learn more about this spice that is utilized in both sweet and savory dishes across the globe!

Special thanks to for always having my back when stuck in a flavor pairing rut ❤

Food First Always,

MKE Nutrition

MKE Nutrition

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