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March 2, 2021 by Kellie Leave a Comment

Stress Management

Stress
How to Destress?

Stress – Destress

Unfortunately in today’s society stress is just a fact of life.  We are always in a hurry with too much to do and not enough time to do it.  Let’s face it, we live in a fast paced, busy, hurry up society.  Stress – we all have it!  And it’s probably not realistic to think that we can completely remove it, but we can learn stress management.

Most of us realize that stress plays a serious role in the quality of our health.  We have good and bad stress.  Good stress, like pushing yourself to run a little further, our bodies welcome in moderation.  Bad stress, like being overwhelmed by your day, our bodies can handle in moderation.  It’s when there’s too much bad stress that our bodies begin to breakdown.  We become out of balance.  Time for stress management.

The Physical Ramifications

Stress effects each person differently.  It can affect us physically, emotionally, and/or mentally. Symptoms are wide ranging from sweat, headaches, tense muscles, heart burn, digestive distress, dry mouth, irritable bowels, constipation, diarrhea, forgetfulness, brain fog, too many thoughts in the head, irritability, depression, sleep disruption, etc.  Any combination of these symptoms can occur when we are overly stressed and not able to manage our stress level.

Interestingly most doctors now cite stress as the number one cause of illness. The reason is that it is a mild form of shock in the body.

How you might ask?  When you experience stress, the pores of your blood vessels dilate which allows blood protein to escape into the interstitial space.  Under normal circumstanced blood proteins are too large to pass through the blood vessels. Water is attracted to the blood protein, following the blood protein and surrounding the cells.  This action prevents oxygen from getting to the cells.  Cell that don’t get properly oxygenated can die, mutate, or become cancerous.

So becoming overly stressed and not having stress management techniques can have enormous health implications.  So let’s look at some ways that we can reduce stress naturally before it becomes overwhelming.

stress
Stress and exercise

Exercise

I don’t want to discount the importance of exercise and movement in reducing stress.  Getting your blood flowing to wipe out excess toxins, getting the muscles warm, limber and moving is definitely one of the best ways to remove stress.  And, it only takes about 30 minutes of moderate paced exercise.  But, truly, I don’t want to focus too much on exercise and stress because trying to get to the gym can cause it’s own stress, working out too fanatically can cause additional stress in your body.  I’m not saying don’t exercise, I’m saying get 30 minutes of fun movement into each day.  But here, in this blog, I want to focus on other ways you can destress besides exercise, which is always the only one I ever hear people talk about.  So, here’s some additional suggestions to try right away the can ease your stress level.

stress
Breathing to Destress

Deep Breathing

Not only is deep breathing a great stress reliever it has a number of benefits for the body. Deep breathing oxygenates the blood, which helps stimulate the brain, muscles relax, and the mind begins to quiet. The lungs are the pump for the lymphatic system which is sort of like the garbage removal system of the body.  As we breath deeply, the lymph fluid is pumped through the body which allows it to gather up the blood proteins and place them back into the blood stream where they belong.  All of this helps counteract any potential physical harm done by stress.

So here’s a simple breathing technique that will help bring your system into better balance while reducing stress.  Even though it’s simple, it’s amazingly effective.

Breathing Exercise

To begin, find a comfortable position, close your eyes and focus all your attention on your breathing.  Feel the air enter your nose and travel down into the lungs.  Feel your stomach rise as the air enters, and then slowly descends on you exhale.  Practice a few breaths, focusing on the movement of the air.

Take another deep breath in.  Now, take your right thumb and press gently on the side of your right nostril, closing the nostril.  Breathe out slowly and completely through the left nostril.  Deeply breathe in through the left nostril.  Then press gently with your index finger on the left nostril, closing it, while opening your right nostril to breathe out.  Breathe out slowly, and completely through the right nostril.  Breathe in again through your right nostril.

Continue in this way, alternating breathing out and in, then changing nostrils.  Start with 30 breathes and try to increase to 5 minutes.  Take it easy though.  There is no rush.  Go slowly and don’t hyperventilate, or you may get dizzy.

The purpose of this breathing exercise is to settle and calm you, not to make you feel tense.  You don’t need to breathe in and out so slowly that you don’t feel your getting enough air.  Just breathe comfortably.  Once you get used to it, it’s very pleasant and relaxing, helping remove unwanted stress.  Best of all it can be done anywhere, under any condition where stress arises.  You’ll feel more relaxed and have more energy.

Stress and Music

I have to admit, music is one of my favorite ways to unwind and destress.  Playing the right song and singing along relaxes me to a whole new level.  In the clinical world, it’s called music therapy and has shown many health benefits for people with a large number of conditions.  The right music can actually lower your blood pressure, relax your body, and calm your mind, all relieving the effects of stress.

I’m sure you are probably just like me and when you hear a particular song, you can’t help but sing or want to get up and dance.   And there’s probably some music  that as soon as you hear it you want to shut it off because it grates on your nerves.  In a nutshell, that’s music therapy.

Music has a frequency (rate of vibration), sound has a frequency, emotions have a frequency. Similar frequencies resonate with one another. When I want to encourage a feeling of fun or pleasure I play up beat, fun, dancing music. If I want to feel calm, peaceful state, then I play calm, peaceful music.  Find the music that resonates with your frequency to relax, unwind, and destress.  If you’re not sure, many stores now have listening areas where you can test various albums or check the demos on iTunes.  When the song makes you feel less stressed then that’s the one to buy.

Brain Wave Sounds is another great idea for stress management.  (See my previous post recommendations for how binaural beats use sounds rather than words.)  These are fabulous for listening to right before going to bed.  Again, listen to the various demos of the sounds to find the one that feels like the stress is floating away and calming is entering your body.

Essential Oils

Scents can help stimulate the emotional control center of the brain.  We all have smells that stir an emotional response, sometimes because of previous memories, such as grandma’s home baked chocolate chip cookies in the oven.  Essential oils allow you to create emotional responses.  They have been used to release anxiety, depression, fatigue, as well as stress.  You can use a diffuser to add the oil to the air or you can apply them directly to your body.

Again, this is a personal reaction to the smell in order to relieve stress and create a calmer being so you have to test for yourself.  A good place to start is with lavender as it promotes relaxation and decreases stress.  Other know calming oils include chamomile, rose, jasmine, sandalwood, and cedarwood.  Bergamot and other citrus oils can be stimulating while also destressing to the body.

But find the essential oil that brings you the greatest calming sensation in order to reduce the greatest amount of stress.  I’ll admit that for me it’s ylang ylang because I can easily visualize myself lying on a tropic beach, listening to the waves, basking in the warmth of the sun, and enjoying a fruity cocktail.  Yep, that’s stress reduction for me!  Of course visualization is another great way to unwind, relax, and destress but that’s a topic for another day.

Stress and Sleep

I’ve written before about how important sleep is to your health (see article here) so I won’t belabor it here.   What I will do, is give you another great resource – the Guide to Stress and Sleep – put out by sleepadvisor.org.  It includes some great tips on how to get better sleep in our crazy world.  Better sleep = better health and less stress.

Start here, with some deep breathing, music or binaural beats, movement, essential oils, and good sleep.  These are all cheap and easy.  You don’t need expensive equipment or a weekend at a spa.  Other people don’t even need to know you are working on stress management when you use these techniques.  Try these on a daily basis, if possible, and you will find your stress level reduced almost immediately.

Sources:

Linder, Maria.  (1991).  Nutritional Biochemistry & Metabolism, with Clinical Applications, 2nd edition.  New York: Elsevier.

Thibodeau, Gary A & Patton, Kevin T.  (2008).  Structure and Function of the Body.  St. Louis, MI: Mosby Elsevier.

Filed Under: Blog Tagged With: destress, stress, Stress Management

December 17, 2020 by Kellie Leave a Comment

Taco Meatball Soup

Healthy Soups
Taco Meatball Soup

Healthy Soups

I know, Taco Meatball Soup is a weird name, but in truth, I really don’t know what else to call this hearty soup recipes.  It’s got all the delicious ingredients of tacos but with fun bite sized meatballs in a soup!  Everyone’s happy!

If you’re in a hurry you can even just use ground beef and skip the meatballs . . . although truthful, it’s just not as much fun that way.  It’s really worth the extra time to make the meatballs.  Then just saute a few items, bring to a boil, let it cook for 20 minutes, and serve.  It’s hearty soups made healthy soups and fun along the way.

Healthy Soups – Hearty Soups

I have to be honest, I eat soup year round.  I love it!  It’s a staple of my life.  But, I realize as the weather turns toward the cooler seasons more people begin to think of soups.  In case you want to expand your healthy soups recipes, try Curried Winter Squash Soup,  Salmon Chowder, or find lots of healthy soups recipes in my Cleanse and Detoxify Your Body: 28 days to better healthy using nutrient dense whole foods book and program.

One secret for Taco Meatball Soup

taco meatball soup meatballs
small, bite-sized meatballs

This recipe is super easy and you can add or subtract ingredients depending on what you have leftover in the refrigerator or freezer.  Just like I do with tacos.  You can make your own tortilla chips or buy a bag.  You can make make your own salsa or buy a jar.  Whatever works for your busy life.

I know I said in the beginning you could skip the meatballs, and yes you can.  But, the one secret that really makes this healthy soup stand out, is the meatballs.  Remember to use the best grass fed beef you can afford; the health advantages are numerous.

But, since they’re going to be in the soup (and not highlighted like in spaghetti) they don’t have to be perfectly sized.  Make them small, no more than an inch in diameter.  Then you only partially cook them – just enough so they hold their shape – and finish them in the soup.  It makes for a much faster dinner.  Plus the little bite sized meatballs are perfect on a tortilla chip or in a spoon.  You don’t want people to have to cut the meatballs . . . this is a hearty soup recipe, but not that hearty!

Taco Meatball Soup Recipe

Ingredients:

  • ½ cup uncooked rice, divided
  • 1 pound ground beef
  • 3 T fresh parsley, chopped
  • ½ t chili powder
  • ½ t dried oregano
  • ¼ t sea salt
  • ¼ t fresh ground black pepper
  • 1 T ghee
  • ½ cup onion, chopped
  • ½ cup celery, thinly sliced
  • ¼ cup carrot, thinly sliced
  • 1 garlic clove, minced or pressed
  • 2/3 cup bottled salsa
  • 2 14-ounce cans of chicken broth
  • ½ cup frozen whole kernel corn
  • 2 ounces cheddar cheese, shredded
  • 20 tortilla chips

Directions:

  1. Preheat oven to 400 degrees.  Chop onion and mince garlic.  Allow to rest for 5-10 minutes.
  2. Combine ¼ cup rice, ground beef, and spices (through pepper) in a bowl.  Shape mixture into 24 1-inch meatballs.
  3. Place on a broiler pan and bake for 10 minutes.
  4. Heat ghee in a large pot over medium high heat.  Add onion, celery and carrot.  Sauté 4 minutes or until tender.
  5. Add garlic and sauté for another minute.
  6. Add salsa and broth; bring to a boil.
  7. Add remaining ¼ cup rice and the meatballs.  Cover, reduce heat and simmer for 20 minutes or until the rice is tender and meatballs are fully cooked.
  8. Stir in corn and cook another minute or until heated through.
  9. Spoon into bowls.  Sprinkle with cheese and tortilla strips.

Serves 6-8

 

 

 

Filed Under: Blog, Main Course, Recipes Tagged With: healthy soups, hearty soup recipes, meatball, meatballs, soup

December 9, 2020 by Kellie Leave a Comment

Free Virtual Health Retreat 12/15/20

Free Virtual Health Retreat

10 International Health & Nutrition Experts Share All . . .

Join me for this FREE Virtual Event Tuesday, December 15th!

I want you to meet one of my friends who is another mom, wife and transforms Life coaching as certified nutritional therapist.

Her name is Astrid Schiller, and she is the founder of the NutriHealth Products Inc. in Canada.

As a mom of 3 young healthy children and a wife, Astrid encounters challenges in figuring out how to improve her own family’s and patient’s health while preparing the children’s school snacks & lunches every day.

She didn’t start out thinking she could become a nutritional therapist but decades ago, she was sick, overweight and doctors told her she wouldn’t be able to become a mother! She started researching healthier solutions and her interest in food became a passion. She lost weight, was able to focus, increased her energy and got healthy.

Today she is a mom of 3 healthy young children and a wife, spending her time with her active young children while being genuinely coaching her patients’ holistic approach to health.

She creates customized nutritional programs based on her patients’ individual needs to reduce inflammation, brain fog, weight and menopausal symptoms to increase their confidence and overall wellbeing.

So, she has decided to take on a research project to learn what has changed in people’s lifestyle during these unprecedented times.

She found out that many parents:

  • Feeling left alone and isolated with their health & weight issues.
  • Losing hope and dreams to fit into their “old” clothes.
  • Getting overwhelmed with all the information out there, not knowing which food items to eat to reduce their pain, weight, etc.
  • Forgetting the basic steps that could immediately improve their daily wellbeing

Coaching men and women to become healthier and be present for their kids & families in the future, and unifying people together to HELP EACH OTHER is her calling and brings Astrid her fulfillment and purpose. She encourages everyone to empower each other using simple strategies to improve their wellbeing, and at the same time not have to sacrifice too much to achieve our goals.

This research project has turned into an interview series, where she interviews this coming Tuesday December 15th, 2020 10 Health and Nutrition Experts (including me!).

Free Virtual Health Retreat

The FREE Event is called: From Dieting To Opportunities: How to improve immune repose and detox while reducing inflammation, weight and belly fat!

I have a complimentary ticket for you to attend. You can register using this link >> www.FromDietingToOpportunities.com


Just so you know, you will be able to watch from your home, office, or anywhere on the go.

It is for specifically for men & women who want to get back into health – or their desired shape – but are challenged with the priorities that come with being a busy-working dad or mom while juggling the responsibilities and desires to be a great parent.

Live Interviews All Day

Here’s what is going to be covered in the LIVE INTERVIEWS:

  • How to break old habits and beliefs that are keeping moms & dads from creating the healthy stability they want, while being active with & for their kids;
  • How to NOT lose yourself in the journey of building a healthy active lifestyle so you don’t fall back into the shadow of the woman or man you used to be.
  • What to do when you are feeling stretched thin, and how to do it in a way that you won’t drop the ball;
  • How to cook healthy recipes so you can spend more time with your family;
  • Actionable strategies that are WORKING RIGHT NOW which any parent can implement to quickly improve health;
  • Improve Your immune response by taking care of your gut
  • Learn how the Gut “communicates” with the Brain
  • What has to be done to improve bone density
  • Listen to your inner voice and get inspired
  • Connect and receive personal information on Autism & ADD recovery
  • Create a vision for your life, and finally step into the healing process!

These interviews are REAL, short and to the point CONVERSATIONS with moms & dads who became international health and nutrition experts!

SO, let me ask you this: What would it be worth to you to be able to sit at the same table amongst internationally known speakers—to find out WHAT are the latest scientific data, WHAT are the food items they are using (or not) and, HOW they are doing it?

For me it is PRICELESS, which is why I will not only be a speaker, but I’ll be attending, too.

Register for Free Virtual Health Retreat

Register here with your complimentary ticket to listen in. >> Access to the FREE Virtual Retreat

 

P.S. In case you are wondering who the speakers are, here are just a handful of speakers you will hear from: Prof. Dr. E. Mayer, Dr. John Jaquish, Jenny Breen, Greg Amundson, of course ME, and many more!

That’s just a handful. You can find out who the rest of them are right here >> FREE Retreat

 

Filed Under: Blog Tagged With: free, health, healthy, retreat, virtual, Weight loss

November 10, 2020 by Kellie Leave a Comment

Turkey Breast Seasoning OR Roasted Vegetables Seasoning – Healthy Holiday Foods!

Healthy Holiday Foods
Healthy Holiday Foods

Healthy Turkey Rub Recipe

Healthy Holiday Foods don’t have to be boring!  I know some people love to spend all day in the kitchen when it comes to the holidays . . . I’m just not one of those people.  Even on special occasions I’m still a cook that likes fast and easy.  Luckily this seasoning only takes about five minutes.  And, this herb rub is not only super quick to make, it also does double duty.  It can be used as a turkey rub recipe or a roasted vegetables seasoning.  Make one batch and add it to both foods.

I grew up with the whole basting the bird concept – lots of butter rubbed on the turkey and then the butter and turkey fat religiously moved from the drippings pan every hour and lathered onto the turkey.  Don’t get me wrong, I have nothing against butter, but over the years, more and more of my family have needed to monitor the amount of added fats they eat.  So, this turkey rub recipe has become a staple in our house.  Plus, in truth, don’t tell my mother, but I actually like the taste of these healthy holiday foods better.

Fresh or Dried for Healthy Holiday Foods

Right around the end of October frost begins to hit our area.  Which means it’s time to cut back all the herbs and hope they’ll survive the winter and give us fresh new herbs come next Spring.  We dry the herbs for future use.  Sometimes I dry them as full pieces and sometimes I’ll make this type of herb rub and dry the combination (same with the herbs for Italian Dressing).  I love that dried herbs can be put in a clean jar and stored for up to a year!  Obviously the flavor of the herbs degrades over time so try to use them as soon possible for the best taste.

When ever possible though, I love adding fresh flavors to our foods.  This turkey rub recipe is perfect for making healthy holiday foods.  Using the fresh herbs gives a beautiful flavor that I think is better than any butter basted turkey.  I’m sure there are people that would disagree with me but I challenge you to try it . . . this seasoning really does add so much flavor.

Using the Seasoning

Dried or fresh there’s a couple different ways to use this herb rub for turkey breast seasoning.  If you have a skinless breast you can just rub into onto the meat.  If you have a full turkey or a breast with the skin still attached, I recommend gently lifting the skin from the meat (but don’t remove the skin all together).  Cover the meat with the rub, including the breast and legs of a full turkey, then replace the skin to keep the herbs in place and the moisture in the bird.  So, the herbs are between the meat and the skin.

When using this recipe for roasted vegetables seasoning, toss the vegetables with the herb rub until the seasoning is evenly distributed among the vegetables.  I like this herb rub on pretty much any type of vegetable.  Here’s a video if you need more ideas.

Mix Up the Ingredients

I’m giving you my basic recipe here but feel free to mix it up depending on what you are cooking.  With turkey I use more sage than rosemary.  With vegetables I use more rosemary than sage.  When roasting a chicken I sometimes use tarragon instead of sage.  With lamb I add mint.  If I’m pairing with a tomato sauce I use marjoram instead of sage.  There isn’t any one size fits all – it depends on what your family likes.

Also, this basic recipe uses Herbamare and white pepper.  First, Herbamare isn’t essential you could use good old sea salt.  I just like the additional dried flavors of celery, leek, cress, onion, chives, parsley, lovage, garlic, basil, marjoram, rosemary, thyme and kelp.  Most larger grocery stores now carry it or you can buy it online.  Second, sometimes I use black pepper and sometimes I use white pepper (one time I used tri-colored peppercorns).  The decision mostly depends on how “spicy” I want the outcome.  White pepper has a tendency to be a bit spicier than traditional black pepper.  Sometimes it’s also a visual.  I don’t like seeing black flecks on chicken or turkey but they disappear into lamb.  Again, use whatever you think your family will like best.

Herb Rub Ingredients:

  • 2 bunches of fresh sage
  • 1 bunch fresh rosemary
  • 8 garlic cloves
  • 1 tablespoon Herbamare
  • Ground white pepper

Directions:

  1. Remove leaves from sage and rosemary stalks.  In a small food processor, pulse herbs, garlic, Herbamare, and white pepper until pretty fine.
  2. Use fresh or allow to dry.  If drying, store in tightly sealed jar for up to a year.

Video:

If you’re more of a visual learning, here is the video on making this recipe.

Filed Under: Blog, Main Course, Recipes Tagged With: healthy holiday foods, herb rub, roasted vegetables seasoning, turkey breast seasoning, turkey rub recipe

October 22, 2020 by Kellie 2 Comments

Stuffed Fig

Healthy Appetizer
Stuffed Fig

Healthy Appetizer

Stuffed fig for the win!  A friend gave me a giant bowl of figs from her backyard tree the other day.  They were so sweet, I actually couldn’t believe it.  Obviously some fig jam was in order.  But, I still had quite a few figs left over.  I decided that this amazing sweetness needed a touch of savory and started working on a sweet and savory stuffed figs healthy appetizer.  With just a bit of work I think I’ve come up with a new family favorite and an easy dish to take to holiday parties in the future.

Healthy Appetizer Prep
Healthy Appetizer Prep

A few notes for stuffed fig ingredients:

There’s really not much to this stuffed fig recipe – figs and soft cheese in a savory meat wrap.

Personally, we found we liked the smaller figs best as they made perfect bite size morsels.  If you have the larger figs you can cut them in half and stuff them like a boat.  Learn about figs if you’re going shopping for them.

We tried a couple different kinds of cheese; just what we had in the refrigerator.  Soft cheeses worked better than hard.  Creamier cheeses “mixed” into the soft sweet fig meat the best.  Once I did a little research (yes, after I finished the stuffed fig recipe), I noticed many other recipes use goat cheese.  Personally, I think any mild, soft cheese would taste fine.

Finally, I had pancetta and proscuitto.  Since I wanted to bake the figs, pancetta seemed to work better but either is fine.  You could also choose not to bake the stuffed figs, especially if they are super ripe, and just wrap them in proscuitto.  This works great for various fruits; try Watermelon Appetizer.  Any thin cured meat would be fine.  Just something to give a salty, savory addition to the sweet fig and the creamy cheese.  Gosh, just writing this makes we want to go grab a few to munch on!

Prepping Stuffed Fig

Remember to remove the stem of the fresh fig.  If it’s a small fig just cut a bit of the seeds from the core and you can stuff cheese in the hole.  With a medium sized fig you can score the top of the fig in an “X” and then stuff cheese in the hole.  Using a larger fig you may need to cut the fig in half from stem to bottom, remove a bit of the core, stuff the cheese in the hole, wrap the meat around and bake cheese size up.

Stuffed fig

Cut the pancetta vertically for the smaller figs and horizontally for the larger stuffed figs.

Stuffed fig wrap

If you aren’t baking the stuffed fig then wrap it so people can see the cheese in top.

Stuffed fig exposedWhen baking the stuffed fig then wrapping it depends on the type of cheese you choose.  With a cheese that will melt easily and therefore possibly run out of the fit, then fully encase the stuffed fig with the meat (see below).  If the cheese is a slower to melt type of cheese, then you can leave the cheese exposed or just cover a bit (see the very first picture in the blog).

Stuffed fig wrapped

Finally, place on a parchment covered baking sheet and bake for 10-15 minutes at 400 degrees.  Or until the meat is crispy.

Stuffed fig cooked

Enjoy a delicious, healthy appetizer of stuffed figs.

Stuffed Fig Appetizer Recipe

Ingredients:

  • 20 small to medium figs
  • 3 oz soft cheese
  • 4 oz pancetta

Directions:

  1. Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.
  2. With a paring knife cut the stem from the fig.  Cut a small “core” in the fig or “score” the top in an X.
  3. Gently “stuff” a small piece of cheese inside the fig.
  4. Cut pancetta pieces in half and wrap a ½ piece around the fig.
  5. Place figs on prepared baking sheet.
  6. Bake for 10-15 minutes until pancetta is crispy.

Filed Under: Appetizers, Blog Tagged With: fig, healthy appetizer, Recipe, stuffed fig, sweet and savory

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Kellie Hill Nutrition

Stress Management

Buckwheat Cereal

healthy breakfast

Taco Meatball Soup

Healthy Soups

Free Virtual Health Retreat 12/15/20

Turkey Breast Seasoning OR Roasted Vegetables Seasoning – Healthy Holiday Foods!

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DISCLAIMER: The content shared on this site is for informational and educational purposes only. Statements/products discussed have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult your health care practitioner before making changes to your current diet or before beginning any herbal or vitamin supplement regimen or exercise program. Although Kellie Hill is a certified Nutritional Therapy Practitioner, the author(s) at The Right Plan are not licensed medical professionals, nor do they claim to be. They are not here to diagnose or provide medical advice to any reader.Affiliate Disclosure • Terms and Conditions© 2021 The Right Plan Nutrition Counseling & Kellie Hill Nutrition • Custom Web Design by Paradux Media Group