The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

by 2 Comments

Apple Cider Vinegar – Forum Discussion

Flickr photo by merri
Flickr photo by merri

Join the forum discussion about apple cider vinegar.

A reader asks the following question:

“Is apple cider vinegar as healthy as I read?”

Please join this discussion and post your comments. I’d love to hear your thoughts. Here’s the answer . . .

Apple Cider Vinegar Recommendation

I first recommended apple cider vinegar back in 2011.  You can read about it here.  I’ve also used it for a variety of recipes – coleslaw, with red cabbage and apples, Italian salad dressing, as a dip, when slow cooking, as a topping on kale chips, of course with beets, when soaking grains like for gluten-free pancakes, in poaching eggs liquid, for pickling like kale salad, and for cleansing the liver/gallbladder.  Actually, once I looked for apple cider vinegar – it was all over the website.  It’s a seemingly magical elixir.   As I noted before apple cider vinegar has been used for ages for numerous health problems – internally and externally.  Plus, apple cider vinegar is a healthy cleaner around the house.

Here are some of my favorite uses for apple cider vinegar.

Apple Cider Vinegar Benefits:

These are in no particular order – just the main uses for apple cider vinegar that I’ve come across with clients.

  • Drinking apple cider vinegar can also help remove the body’s excess fats and toxins within your system.
  • Spray or wipe apple cider vinegar on your armpits for a very natural deodorant.
  • Apple cider vinegar is a strong disinfectant.  Spray or wipe it on any surface to kill bacteria.
  • Try soaking tired feet in apple cider vinegar diluted with water.  It’s a fantastic at-home spa treatment.
  • Relieve the pain of sunburn and minimize potential peeling by soaking a wash cloth in apple cider vinegar and placing it on the sunburn.  Or add a few cups of apple cider vinegar to the bath for sunburn relief.
  • Apple cider vinegar can help balance the pH level of the face while killing the bacteria that causes acne.  Spray or wipe it on your face after cleansing.
  • Rinsing your hair with apple cider vinegar after shampooing will create a vibrant shine.  It’s only necessary to rinse 2-3 times per week.
  • Remove stains and residue from your teeth by applying apple cider vinegar or using it to brush your teeth.
  • Reduce the symptoms of acid reflux by drinking 1-2 tablespoons of apple cider vinegar in water 15-20 minutes before a meal.
  • Apple cider vinegar can help balance sugar levels which can help with weight loss, immunity, and glucose related diseases.

According to Patricia Bragg’s book Apple Cider Vinegar Miracle Health System there are hundreds more benefits of using apple cider vinegar for your health, your home, your pets, and much more.  I think it is very safe to say that apple cider vinegar really is as healthy for you as you’ve read.  In fact, every household should have at least one bottle.

Remember to purchase organic apple cider vinegar with the “mother” still intake.  The apple cider vinegar needs to be undistilled and raw.  You should see something floating around the bottom of the jar that looks like a big cobweb.  Apple cider vinegar should be a rich, amber color with a strong aroma.

by Leave a Comment

Coconut Oil vs. Extra Virgin Olive Oil / Forum Discussion

coconut and oil

A reader asks the following question:

“Do you feel Coconut oil gives better results than Extra Virgin Olive Oil??  Internally?  I’d like to see improvement in my skin as far as moisture is concerned. (I use both in my diet)”

This is such a great question that I had to answer it, not only to the reader individually, but to elaborate on the answer to all readers.  Fats are a very complex and confusing topic.

Please join this discussion and post your comments. I’d love to hear your thoughts. Here’s the answer . . .

Coconut Oil vs. Extra Virgin Olive Oil

Coconut oil and extra virgin olive oil have different properties so it’s a bit difficult to say one is better than the other.  For most cooking I recommend coconut oil.  For add-on oil (salad dressings, topping cooked veggies) I recommend extra virgin olive oil.  Coconut oil is more likely to find it’s way to your skin from an internal usage but only if it’s properly being emulsified.  So, without knowing a lot about what’s happening with you I would recommend increasing your coconut oil (add it to drink hot beverages, roast some vegetables) in foods and increasing your beet consumption (to help emulsification).  Then, I would also use coconut oil as a moisturizer on your skin.

Coconut Oil

Coconut oil is technically a saturated fat.  Coconut oil is composed of medium chain triglycerides. These are digested and metabolized differently from other fats. Instead of being packed away into fat cells, they are used to produce energy.  They burn like carbohydrates instead of fat.  The increase in energy production stimulates metabolism. As metabolism increases the rate at which you burn calories increases. So after eating a meal containing coconut oil, your level of energy is higher, your metabolism is running at an elevated level, and you burn calories at an accelerated rate. As long as you don’t over eat, coconut oil can help you lose excess pounds.

Olive Oil

Olive oil is technically a monounsaturated fat.  Olive oil is not as stable as coconut oil because of the chemical structure but still doesn’t go rancid as easily as polyunsaturated fats.  Olive oil is primarily an Omega-9 fatty acid which is non-essential.  Our body can not make Omega-3s or Omega-6 fatty acids so they must be consumed.  Our body can make Omega-9 fatty acids by synthesizing them from what we consume so we don’t need a direct dietary source like olive oil.
That being said, I tend to recommend more Omega-3 fatty acids in the diet through walnut oil, flax seed, chia seed, and pumpkin oil.  But these oils tend to be less stable and become rancid more easily.  Which is why extra virgin olive oil is a good basis for foods like salad dressings (which I’ll have some great new recipes for over the next few weeks – just in time for salad season).

Balancing Coconut Oil, Olive Oil . . . All Oils

What it really comes down to is balance.  We need lots of Omega-3 fatty acids, very little Omega-6 if you are eating any processed foods or restaurant foods, and some saturated fat.  A little Omega-9 is good but not bio-chemically necessary.  Each of these different types of fats serves a different purpose in the body.

by Leave a Comment

Pizza Forum Discussion

photo credit: ElNariz on istock.com
photo credit: ElNariz on istock.com

Pizza – I Want It! / Forum Discussion

Join the forum discussion about pizza.

A reader asks the following question:

“You posted a gluten free pizza recipe.  How can pizza be healthy?  I want it but I’ve avoided it for health reasons.  Can I really eat pizza?”

 

Pizza – Maybe

Yes, I posted a gluten-free pizza recipe – here it is if you missed it.  And, it’s actually the second time I’ve worked with a gluten-free pizza recipe.  Watch the video here.  This is because I do think can be healthy – especially if made from scratch.  But, you are right – pizza is a high carbohydrate meal that can be havoc for blood sugar.  Yet, denying ourselves items just makes us want them more.  So, I’d definitely recommend making your own or follow these directions if choosing pizza at a restaurant.

Pizza Out

Let’s start with take out pizza.  The choices for meats are conventionally raised, the cheese is usually the cheapest possible, and topping choices a slim at best.  I’d choose to skip the pizza except on very rare occasions – like kid’s birthday party where the parents don’t realize the lack of nutritional value of the food.

Restaurant Pizza

Here at least the pizza may have better topping options, but rarely is the meat from a high-quality source.  Of course, check the menu, ask the server, choose a restaurant with high quality ingredients whenever possible.  Besides choices of toppings, you may also have more choices of cheeses, different types of crusts, and a variety of sauces.
Either way, though, pizza is a high caloric food, with too much sodium, refined flours, and questionable fats.
Yet, according to Statistic Brain 93% of Americans eat at least one slice of pizza per month.  So I can preach making pizza from scratch all I want, but with Pizza Today reporting the top five pizza chain restaurants at 31,270 locations and sales of almost $23 billion each year – I’m probably not going to get the average person to create their own pizza pie often enough.
That being said – here’s my suggestions when you do choose pizza at a restaurant.

Pizza Now

Let’s start with the fact that pizza used to ordered by the slice, not by the pie.  If you can find just slice options – your body will be happier.  Another change – pizzas are now cheesier.  The average thin or regular crust pizza has about 20 grams of saturate fat, about a days worth.  Choose deep-dish or a meat-centric pizza and you’re looking at around 30 grams.  Sodium counts are around 2,000-3,000 milligrams, which is up to two days worth.  Choose that meat-centric with toppings like bacon, sausage, pepperoni, ham, linguica and it could be up to 4,000 milligrams, plus nitrates, nitrites, flavorings, colorings, antibiotics, hormones, and more.
Ok, I’ll get off my soapbox.  I get it – you want pizza at a restaurant and you want me to tell you it’s okay.  Nothing is going to make pizza at a restaurant a health food – sorry folks – but let’s try to minimize the damage.

Amount of Pizza

Choose the smallest size available or eat by the slice.  If you choose an individual pizza – only eat half.  Share it if possible so you don’t have leftovers.  One splurge is enough.

Pizza Cheese

Ask for half the cheese.  It is a rare person who notices the difference.  Choose pizzas with only one type of cheese rather than a blend they usually have less saturated fat.  If you have a lower fat cheese option such as feta on top rather than a layer of cheese as the base, that’s even better.  Many pizza restaurants now are offering fantastic pizza toppings that don’t need cheese (this is how I made it for the family in my recipe since dairy allergies were prevalent).

Pizza Crust

Thin crusts are usually better as you’ll shave off calories, some refined flour, and sodium.  Don’t get sucked in by health claims such as “whole grain crust”.  For example California Pizza Kitchen‘s Honey-Wheat with Whole Grain Crust is 3/4 white flour.  It may be slightly healthier but it’s not a health food so you still have to think about how much you’re eating.
Skip any complimentary Italian bread that is offered.  With pizza, you’re already getting a big carbohydrate hit. Also, skip any pizza with baked-in cheese.  Again, pizza alone is enough of saturated fat hit; the cheese on the crust is enough, you don’t need it in the crust too.

Pizza Toppings

No surprise here, I recommend lots of vegetables first and foremost.  Maybe some seafood.  Really want meat, choose chicken, I guess.

Add A Salad

Eating a small side salad will help you feel full when you choose to eat less pizza.  Just remember that although most salads have great nutrient dense whole vegetables, the salad dressing can be a bomb.  Bring your own dressing, use lemon wedges, or salsa.
You’re best option is look at nutritional information online, if available.  The more you know, the better choice you can make.

by Leave a Comment

Carrageenan – Forum Discussion

A reader asks the following question:

“I’ve been using almond milk in a box.  One of the ingredients is carrageenan.  What is it?  Is it safe?”

Carrageenan – An Additive

Carrageenan is from algae or red seaweed.  This type of sea vegetable has been used for centuries in countries like Ireland to things similar to pudding.    An extract is now being made from red seaweed or algae and is the additive carrageenan.  It is a nonsynthetic additive considered a nonagricultural substance according to the USDA, US National Organic Board, and World Health Organization that can be used in or on processed products labeled as “organic” or “made with organic (specified ingredients or food group(s))”.  Interestingly though, the US National Organic Board and World Health Organization does not allow carrageenan to be added to organic infant formula, although I could not find out why it’s acceptable for everyone except infants (always makes me wonder though).
Basically carrageenan gives a processed food a creamy, thick texture.  It is frequently used in place of gelatin which is an animal based product.  This way the product not only can be labeled organic, but frequently vegan as well.  Carrageenan seems to be the commercial additive.  A similar additive for the home cook is agar agar flakes.

Carrageenan Research

I could only find a small amount of research  about carrageenan – normally this is because manufacturers and producers do their own safety studies.  For more information listen to Eat Well to Live Well with Kellie Hill regarding food processing and additives.
There seems to be some concern about the safety of carrageenan related to intestinal inflammation and tumors in rats, but in all fairness, the findings weren’t definitive.  Undegraded or native carrageenan, like what has been used for centuries, seems to not have any negative effect on the health of rats.  Degraded carrageenan seems to have caused the intestinal problems, tumors, and cancer in rats.  Unfortunately, product labels don’t distinguish between degraded or undegraded carrageenan.  This additive is on the FDA list for further study.
Currently some companies are voluntarily removing it from their products, such as Stonyfield and Organic Valley while other companies continue to use carrageenan as a thickening agent (like Silk and Horizon).  Calls to these companies and looking at their websites gave no indication for the reasoning behind removal of or continual use of carrageenan.

Carrageenan Safety

Based on the research, my position is that choosing products with carrageenan depends on where you are on the your health continuum.  It may cause mild to moderate adverse effects for your health, but it’s considered safe since there’s inadequate safety data available.  If you feel the advantages of using a product with carrageenan outweigh the potential risks, then try it.  If you have a history of intestinal issues or a family history of cancer, I would be cautious.

I do think it’s telling that some manufacturers are choosing to remove it from their products and that carrageenan is not considered safe for infants.  Perhaps some of these companies know more about what the FDA will be telling us in the future.

by Leave a Comment

Celebration Time – Forum Discussion

© Ijansempoi | Dreamstime Stock Photos
© Ijansempoi | Dreamstime Stock Photos

A reader asks the following question:

“I have a big party to go to this weekend.  I’ve been really good with my New Year’s resolutions and I don’t want to blow it.  Help!”

Please join this discussion and post your comments. I’d love to hear your thoughts. Here’s the answer . . .

Celebrations Can Be Healthy

Obviously it’s more difficult when you don’t have control over the food and drink items being served.  But, you DO have control over your own choices.  Celebrations don’t have to be avoided in order to stay healthy but you do need to do a little preparation and planning in order to really enjoy your celebration.

Celebration And Food

First, make sure you have eaten something filling and healthy before you arrive.  Something with a good protein, fiber, and fat.  Think apple slices with nut butter and a half of cooked chicken breast (or something similar).

Next, make sure you got your movement in for the day.  Even a brisk 2-30 minute walk will be helpful to get the blood flowing and metabolism revved.

If it’s appropriate, bring a platter of healthy choices to the celebration.  Cut vegetables with a nice Miso/Nut Dip is always a hit and you’ll be sure there is something you can enjoy.

When you get to the celebration event, take a look at all your food options.  Try to focus on high quality proteins, fruits, and vegetables.  Try to avoid the hydrogenated fats and overly processed options that frequent celebration tables.  If you want to splurge, decide which items are worth it calorically and nutritionally, and then take a small amount.  Really, really focus and enjoy these celebration foods.  The first 2-3 bites are the ones where your mouth and mind will enjoy the celebration too.  If the food isn’t good enough for you to splurge on – wait for another day.  Making our food have a purpose and a plan is the most important aspect.

Celebration and Drink

Before, after, and during the event – stay hydrated!  Water helps you detox and removes toxins from your liver and kidneys.  It will help you feel full.  If you are choosing to imbide in alcholic beverages during the event, try for one glass of water after every beverage with alcohol you consume.

You can always choose non-alcoholic beverages.  Try sparkling water with a spash of cranberry juice or pomegranate juice in a wine glass – looks a lot like blush wine.  Pear juice and sparkling water with a few drops of lemon juice in a champagne glass is amazing.  Or sparkling water with lime juice, garnished with a lime wedge in a highball glass to look like a gin and tonic.  Instead of beer try kombucha for a great digestive aid and fun option.  Martini glasses look beautiful with a mix of sparkling water, pomegranate juice, a few drops of lime juice garnished with a lime twist and pomegranate seeds.  Of course good old varietal grape juice (juice from wine-quality grapes) mixed with sparkling water can take the place of red wine.

Connect

to begin your journey toward optimal health

(541) 772-PLAN (7526)
706 Cardley Avenue, Medford OR 97504

Tasty Recipes

Rave Reviews

Jami Young

Kellie Hill at The Right plan has changed my life!

I never imagined that I would be eating my way thinner! In two months I have managed to loose a little over 16 pounds. I am actually looking forward to potentially...

Jami Young

Read More →