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August 30, 2016 by Kellie Hill Leave a Comment

47% Nutrient Loss from Grocery Store Purchases – [VIDEO]

shopping-at-farmer's-market-web
Shop at Farmers Market for best health

Farmers Market to the Rescue

When we talk about nutrition we are also talking about nutrient value.  Not to get to sciency but when we consider foods we have to consider the quantity and quality of the nutrients found in the food.  It’s actually much more than just calories, carbohydrates, protein and fats.  It’s also about vitamins, minerals and the phytochemicals in the foods.

The primary way people find the nutrient value is from the Nutrition Facts Label on a package.  The FDA has approved recent changes – find out more here.    Unfortunately this isn’t all the information you need to fully understand nutrition so there’s also the National Nutrient Database for Standard Reference, which lists the nutrient information of more than 8,000 foods.

But, let’s be honest, how many people really go online to find out the nutrient value of the food they eat?  Heck, I don’t even do that and I study nutrition all the time!

Simple Solution – Farmers Market

One of the simplest solutions is to purchase from your local farmers market.  The further the distance a food must travel in order to get to your plate, the less nutrient value.  In fact, researchers at Penn State recently published a study in Journal of Food Science indicating that spinach lost 47% of it’s nutrient value within just two days of being refrigerated.

Now think about how long it takes to get that spinach to you!

The best nutrition comes from the food that travels the least distance in the shortest amount of time.  Obviously having your own garden is the best.  But, if you don’t have the space, time or energy . . . a farmers market is your next best.  Here you’ll find produce that was usually picked within less than 24 hours so it will have the highest nutrient value.

Here’s some tips to get the most out of your farmers market visit. 

Find a local farmers market near you by searching localharvest.org.

Farmers Market Video

Here’s a quick video:

Filed Under: Blog, KDRV - Medford

July 28, 2016 by Kellie Hill Leave a Comment

New Nutrition Facts Food Labels

Nutrition facts KDRV

FDA Makes Changes to Food Labels

Remember all those special tricks I taught about how to read the nutrition facts label?  Well, the FDA is making it easier for you to really get the information you need.  I’m excited about the changes . . . no, it doesn’t go far enough but it’s a HUGE step in making it easier for you to know what you’re eating and how much is really a serving.

nutrition label - newSimple Nutrition Facts Changes

The simple changes you’ll notice right away.  Much of the pertinent information you are looking for will now be in a bigger font and bolder.   Check out the nutrition facts, number of servings, serving size and calories.

Plus “added sugars” will now be included on the nutrition facts.  Yes, I’m rejoicing – no more math or questions about type of sugar!  [reminder – try and stay below 10% added sugars for the day]

“Total Fat,” “Saturated Fat,” and “Trans Fat” will remain, but “Calories from Fat” is being removed because research shows the type of fat is more important than the amount.

Serving Sizes Change

This is a big one!  I’ve always complained about how much math was required to figure real serving sizes.  The last time serving sizes were evaluated was in 1993 and they reflect what people should be eating not what they are actually eating.

With the new labels the serving size is corrected.  So, a serving of soda is now 12 oz instead of 8 oz.

Another big change is that packages that are between one and two servings – think 20 oz soda – the food labels will reflect it as one serving because people typically consume the entire product without realizing it was previously considered more than one serving.

“Per Serving” and “Per Package”

But what about those products that should be more than a single serving but may be consumed in a single serving – think 24 oz soda or pint of ice cream?  The new nutrition facts labels will have two columns – one as normal “per serving” and an additional one for “per package” or “per unit”.  Now we’ll really know what the effect of having a therapy moment with Ben & Jerry’s will do to our waistline without doing the math!

Nutrition Facts Video

Here’s a quick video to explain the upcoming changes:

Filed Under: Blog, KDRV - Medford

May 17, 2016 by Kellie Hill Leave a Comment

How Much Water Should You Drink A Day? [Videos]

water
Water, Water, Water

Drinking Water . . . just in time for Summer

Personally, I think we should always be talking about drinking water and hydration . . . but at least during the hotter months other people start paying attention.  I hear the question all the time, “How much water should you drink a day?”.

As with most of my answers – it depends.  It depends on your weight, your activity level, where you live, the weather . . . there’s never a simple one size fits all answer.  And, if anyone ever tells you different, run from them quickly.

Since we are headed into the hotter months, local television station KDRV asked that I drop by the studio and talk a bit about drinking water.  We did the first segment and then I had a number of calls and emails from people stating I forgot to show the simple test.

Very astute . . . I love you guys!

So a couple weeks later we offered another segment to make sure people really know how much water should you drink in a day.

Drinking Water – How to Get More

First up is the video on basic numbers for how much water should you drink in a day.  This is a basic guideline.  Plus there’s a few tips to help you drink more water – since most people need to be drinking water in greater quantities.

 

 

How Much Water Should You Drink in a Day

I know I stated, it depends.  Well here’s your personal answer.  Follow this simple test for drinking water and you will know exactly how much water you need to drink each and every day.

 

 

More videos, articles, audio & recipes:

Getting Water in Your Kids (without them knowing)

Water – Simple Solution for Pain Relief

Spinach Watermelon Salad

Plastic Bottles for Water?

 

 

 

Filed Under: Blog, KDRV - Medford

April 26, 2016 by Kellie Hill 2 Comments

Coconut Oil for Weight Loss? – [VIDEO]

KDRV Coconut Oil
Coconut Oil for Weight Loss

Fat Burning Foods?  It’s True!

I love coconut oil.  I’ve written about coconut oil a number of times.  I’ve talked about coconut oil on radio shows (here’s one show).  Actually, when I searched “coconut” on my website, there were 18 pages with references!  So, yes, I’m a little coconut obsessed.  But I’d never had the opportunity to talk about coconut oil on television . . . until now!

Coconut oil for weight loss seemed like the ideal television segment since so many of us are looking for our bikini bodies right now.  Coconut oil is a wonderful fat burning food when used in moderation and will increase weight loss quickly.

Video

 

For more reading here is:

Coconut oil vs. olive oil

Coconut oil for great health

How to substitute coconut in recipes

A few coconut recipes:

Coconut Pancakes

Coconut Blueberry Banana Muffins (gluten-free)

Coconut Thai Soup

Filed Under: Blog, KDRV - Medford

February 17, 2016 by Kellie Hill Leave a Comment

Health Benefits of Chocolate [VIDEO]

Are There Health Benefits to Eating Chocolate?

KDRV Valentines
Yum . . . chocolate!

That was the question posed to be the week before Valentine’s Day. The timing couldn’t have been better. According to CNBC more than 18 million dollars worth of chocolate is sold in America and we each eat about 9 pounds of chocolate per year.

The week before Valentine’s Day the expected sales of chocolate were $448 million. That’s 58 million pounds of chocolate and about 36 million heart shaped boxes of chocolate. With these types of staggering numbers it’s no wonder people are wondering if there’s any health benefit to chocolate.

Here’s the Video:

The short answer . . . white chocolate = no real health benefit; milk chocolate = very minimal health benefit; dark chocolate = some health benefits. The best health benefits come from chocolate with at least 70% cocao and remember to enjoy in moderation as any health benefits will be ruined by overindulgence and excess calories.

Hope your Valentine’s Day included some tasty, health treats – chocolate or not.

Filed Under: Blog, KDRV - Medford

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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