Nutrition Tips & Information - The Right Plan Nutrition Counseling & Kellie Hill Nutrition

December 30, 2019 by Kellie Leave a Comment

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Find Your Optimal Health with a Healthy Diet

I’m honored to have helped people find their optimal by using only whole foods. Many years ago I went from only seeing high-paying private clients to providing information in a form and at a cost available to many people. But now, my signature program – Eat Right for Life Plan, which has an over 80% success rate – needs to step into the electronic world.

Explaining healthy food in a healthy diet needs to move from DVDs to digital downloads. It seems those thirteen DVDs are the information delivery system of the thing of the past.

But, I still have a few – a very small inventory – of the beautiful hard copy boxes I’ve sold on stages across the country.

And, as much as I love this hands-on healthy eating system’s box and all that’s included in it, it’s time to digitize it. So, I want the last of these beautiful boxes with the full Eat Right for Life Plan to go to good homes (and be out of my office).

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When they’re gone – they’re gone forever . . . no more will be made!

What is The Eat Right for Life Plan?

It’s how you find your optimal health!

The solution is NOT

deprivation
radical diet changes
weight loss pills
nasty tasting shakes
expensive supplements
cardboard-like nutrition bars
counting every calorie

These just won’t work permanently.

And that’s because there is no one-size fits all plan to optimal health. Each one of us is different and we have to respect and work within that difference.

What works for one person may or may work for you.

Your Healthy Diet has to be Right for YOUR Body

The secret is to learn what is right for your body. This is true for all aspects related to healthy eating. Because these are individual topics!

where you get your energy

where you store fat

what types of foods you should eat

what types of foods you crave, and how to overcome those cravings

When you eat the foods that are in the best harmony with the metabolic needs of your body you will achieve

optimal health
easily lose excess fat
increased energy
reduced appetite
loss of cellulite
less food cravings
improved digestion
enhanced moods
enjoy food and life

You can reach your goals easily by learning how to use real foods that are in balance with your body. Healthy eating doesn’t have to be bland and boring!

We want to work with the body, not against it.

The Eat Right for Life Plan

You’ll receive:

a video with all the specifics for your body type
best food choices for carbohydrates, fats, and proteins
best food choices for breakfast, lunch, dinner, and snacks
example meals
how to avoid danger times in order to lose weight
questionnaire to help you identify your personal goals
all twelve video modules so you can work at your own pace

Easy Video modules provide rapid results include:

Introduction
Choosing your best foods,
Portion sizes
Best breakfasts
To snack or not to snack?
Luscious lunches

Meal planning for success
Delicious dinners
The danger foods sugar and artificial sweeteners
Hydrating for health
Are fats really the devil
How to eat out at a restaurant

The Eat Right for Life Plan is Done-for-You.

A personalized solution. This is NOT a one-size-fits-all diet. Nothing else to buy.

Shop at your own grocery store
Make delicious foods
Go at your own pace

Picture having all the energy to do anything you desire. Imagine saving money every month. Think about what it will feel like when you are not just surviving, but thriving and living your dreams.

You’ll attain greater health, sustained energy, more time, and more freedom.

Are you ready to achieve your goals without a radical diet, nasty shakes, weird bars, or supplements?

Ready to have unlimited energy?

Ready to fit into your skinny jeans sitting in the back of the closet?

Regular Price ~~$997~~

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New Year = New You
(at the best price I’ll ever offer – guaranteed!)

Once the boxes are sold, the price returns to $997 for the digital version

November 21, 2019 by Kellie Leave a Comment

Holiday Meal – Avoiding the Guilt and Anxiety

Planning the Holiday Meals

Holiday meals can mean holiday headaches. Unfortunately we don’t all live in a Hallmark movie and every holiday meal isn’t filled with perfect moments.

But, you can enjoy the time with a few decisions prior to the big meal.

Breakdown the Holiday Meal

First, take a moment to sit and reflect on your holiday meals. What foods will be present? Which foods are triggers for you? What will the full day look like? Will you be moving or exercising or just sitting around?

Second, think about which foods really mean something to you during a holiday meal. Is there no holiday meal without pumpkin pie or grandma’s cranberries? Holiday meals don’t need to be a reason to overindulge but they are a reason to enjoy the foods that have a special place in our person history.

Third, think about how to overcome any issues. Can you go for a walk before or after the holiday meal? Can you bring a healthier substitute?

Before the Holiday Meal

It’s always best to have a game plan when it comes to holiday meals. Try not to show up hungry. Have a small but nutrient dense meal or large snack before arriving. This way all those guilty pleasures won’t be so appealing. If you aren’t sure about the menu, offer to bring a dish to share. Your dish will ensure that your dietary needs are met. If you’re in a hurry, pick up a shrimp cocktail platter or vegetable tray at a grocery store. These are high quality, low calorie appetizers.

Sacred Dishes

Most families have recipes that have been passed down for generations. Often these additions to the holiday meal tend to be high fat, high calorie recipes. I’m just going to be honest here, unless you’ve worked through the recipe and found ways to make it healthier and just as tasty, I feel these sacred dishes should be left alone. Trying to give a beloved family recipe a healthy makeover usually means it just doesn’t live up to original – or worse, the memory. Since holiday meals are rare, just honor the original recipe and savor a few bites. Usually the first bite or two are all you need to enjoy.

Stick to the Basics

The basics of holiday meals – roast meats, sweet potatoes (without added sugar), vegetables grilled, steamed or baked – these are all very healthy. Try to make your first plate during holiday meals full of vegetables. Unfortunately holiday meals can be a time when well-intention people try to push foods on us or question our choices. It’s okay to say no . . . and you don’t owe them an explanation.

Possible Substitutions for Holiday Meals

If you’re the cook, test out a few healthier options ahead of the holiday meals. But, again, careful with any sacred dishes. A quick 30-second blanched spinach is much healthier than creamed spinach. Some people like mashed steamed cauliflower in place of mashed white potatoes. Roasted vegetables or baked sweet potatoes instead of sweet potato casserole. Skip the green bean casserole and for quick sauteed green beans. I probably don’t need to write anything about whatever that can of “cranberry sauce” is, please try cranberry relish. Stuffing doesn’t have to include bread (especially white bread); try whole grain bread or wild rice stuffing. Sparkling water spritzers or kombucha can replace beer or wine. Cinnamon spice tea, one of my all time favorites, may be able to take the place of hot chocolate. Baked apples could replace apple pie. Pumpkin custard could replace pumpkin pie.

Holiday Meals are Only ONE Meal

Remember the most important part of holiday meals is enjoying the time with people; the holiday meal is just the avenue. Holidays are supposed to be fun! It’s okay to appreciate a few favorite dishes in moderation and skip the other items. One meal will never totally derail your nutrition plan.

Give yourself permission to enjoy holiday meals without regret. Even if you do overindulge, get back on track with the next meal.

October 30, 2019 by Kellie Leave a Comment

Healthy Dessert Recipes – Pecan Cookies

Pecan Ball Cookies

Healthy dessert recipes seem to usually taste like cardboard. And then I just end up throwing it all away while my family makes a bakery store run.

These pecan cookies are the healthy dessert recipe we needed and are a staple during the holiday season in our home. Everyone loves these pecan balls and I love that I can make the dough ahead of time. Make the dough, cover and chill at least 2 hours, but as long as you need to fit healthy desserts into your busy end-of-the-year scheduling. Then, when you want a pecan cookie (or two) or a whole batch, just heat the oven, roll out the dough and 10 minutes later you’re enjoying a delightful treat.

Healthy Desserts = Coconut Sugar

Part of what makes these pecan ball cookies healthier is coconut sugar. There is a caveat here though – the only truly healthy dessert is one with NO sugar. But, if your family is anything like mine, during the holidays fruit just isn’t going to cut it for a dessert. So, enter healthier sugar alternatives such as coconut sugar and stevia. I’ve written many times about the healthy benefits of coconut sugar so I won’t repeat it here. If you are new to coconut, read this article.

Coconut sugar is the traditional sugar made from the sap of coconut flowers. It is boiled down to create either dry sugar blocks (which have to be grated), a soft paste, or granulated form. Coconut sugar has a light taste without excessive sweetness. It almost tastes like it has just a tad of maple syrup or caramel in it. Coconut sugar is low on the glycemic index, so it’s a better sugar for diabetics. It is also full of minerals. Coconut sugar is produced by a natural process of heat evaporation with no preservatives added. Many ethic markets carry the paste form which is easy to cook with. Many health food stores carry the granulated form as it’s rising in popularity. It can easily be substituted for sugar in recipes although depending on the amount of sweetness you are used to you may have to add 1/2 again as much coconut sugar. For example: if the recipe calls for 1 Tablespoon of sugar, you may need up to 1 1/2 Tablespoon of coconut sugar. Personally, I find that most foods could use less sweetness and start with a 1:1 substitution.

Coconut sugar also makes great pancakes, muffins, chocolate cookies, and so much more (links for more healthy dessert recipes). It’s very versatile and gives this healthy desserts a sweet boost without the big insulin swings.

Enjoy!

Pecan Cookies

Pecan Ball Cookies Ingredients:

1 cup pecan
1/3 cup coconut sugar
Grated orange zest of one orange
1 Tbsp. orange juice
10 drops stevia (optional)
1 egg white, lightly beaten
½ Tbsp. powdered sugar (optional)

Pecan Balls Directions:

Pulse pecans and coconut sugar in a food processor until similar to the texture of sand.
Place mixture in a bowl. Add zest, juice and stevia. Mix well.
Add egg white and stir until a thin dough forms.
Cover and chill at least 2 hours.
Heat oven to 350 degrees.
Place parchment paper on baking sheet. Using a heaping teaspoon roll each into a total of 16 balls placing approximately 2 inches apart.
Bake for 8-10 minutes. Cool before removing from pan.
Place powdered sugar in a sieve and dust pecan cookies if desired.

September 24, 2019 by Kellie Leave a Comment

Seared Ahi Tuna Recipe (& Dipping Sauce)

Seared Ahi Tuna

Let’s make a restaurant quality meal in minutes with this seared ahi tuna recipe.

Growing up, the only type of tuna I knew came from a can. Much of our food came from a can or box. In fact, the only way we ate tuna was added to what I later learned was a mix of milk, butter and flour; then the mixture was poured over toast. Yep, there’s many names for this concoction . . . I’ll leave you to your own if this is a food you grew up with too. If you did, you probably didn’t know, any more than I did, that tuna was anything besides a gray mass of lumps stored in oil (later, in the “healthier” years, in water).

Imagine my surprise the first time I tried seared ahi tuna. First, it was pink, not gray. Second, the tuna was tender and moist rather than oily. Third, it had sesame seeds encrusted on the tuna that made it oh so delicious. It was a far cry from the days of tuna in white gravy over toast! I’ll be honest here and admit that it took me a few times before I trusted this pink seared ahi tuna. But, eventually, I came to love it.

Nutrition Information for Ahi Tuna

Even more importantly, I came to realize the amazing nutritional value of tuna that hasn’t been cooked to gray and stored in cheap oil. Using a 3 oz portion as an example, you’re looking at less than 100 calories with almost 20 grams of protein! Ahi tuna is some serious diet food. Oh, and basically no carbs and no sugars. Less than a gram of fat with 207 mg of Omega-3 fatty acids! Plus, 42% of your daily niacin, 38% of your vitamin B6, 25% of your thiamin, 44% of your selenium and 11% of your vitamin D. Tuna is one healthy food! We’re talking the vitamins and minerals you need to increase your metabolism, improve digestion, make your skin healthier, form good genetic material, create red blood cells, improve neurological function and strengthen teeth and bones. Tuna also has a lot of other vitamins and minerals in smaller amounts.

Simple – it’s good for you!

Do make sure that you are purchasing high quality ahi tuna though.

Mercury and Tuna

By now most of us have heard that fish and shellfish may contain mercury and in some cases large quantities of mercury – possibly dangerous if eaten too often. As with much of our information, it’s constantly changing. So, for your own safety, always check Seafood Watch www.seafoodwatch.org – here you will find the most up-to-date information by the Monterey Bay Aquarium and you can search for seafood recommendations. As of this writing there are still plenty of options on their “best choice” list – 19 to be exact; plus 42 “good choice” options. There are 81 “avoid” tunas too so it’s really best to check the website for your location.

Right now, there are plenty of options and the research is showing that most tuna is low in mercury. To know more here is an updated article July 2, 2019 from the FDA about mercury https://www.fda.gov/food/metals/fdaepa-2004-advice-what-you-need-know-about-mercury-fish-and-shellfish.

It’s always best to be safe if you are pregnant, thinking of becoming pregnant, nursing, or feeding children under 3 years old. If you’re like me and none of these parameters define you, then please enjoy this tuna recipe.

Peppercorn

I love white peppercorns in this seared ahi tuna recipe because it gives a bit of heat although it may not have as complex of a flavor profile. I know, some would disagree with me. There’s quite a disagreement about the complexity of white pepper vs. black pepper – careful if you decide to go down that Google rabbit hole! But, if you only have black peppercorns, it works out fine. Or, if you don’t want any heat, skip the peppercorns. It’s the sesame seeds that really make this seared ahi tuna recipe pop but I really like the spicy addition of peppercorns and cayenne. Let me know your thoughts.

Dipping Sauce

Dipping sauce is totally optional when it comes to seared ahi tuna. Sometimes I make it – sometimes I don’t. The recipe tastes great either way. The dipping sauce offered here is a sweet and savory mixture to compliment the spicy tuna. I love it but I don’t always have pineapple and/or don’t want to spend the money to purchase it so feel free to skip making the dipping sauce if it’s not in your budget. The meal will still be restaurant quality.

Seared Ahi Tuna & Dipping Sauce

Ingredients:

2 T coriander seed
½ t white peppercorns
2 T apple cider vinegar
½ t wasabi powder
3 T black sesame seeds
3 T white sesame seeds
1 t sea salt
¼ t cayenne pepper
1 ½ t paprika
1 t chili powder
1 t ghee

Dipping Sauce:

¾ c pureed pineapple
2 T tamari
2 T mirin
Juice of one lime
2 T honey
3 t minced fresh ginger

Directions for Dipping Sauce:

Mix all ingredients in a small saucepan.
Bring to a boil. Cover and reduce heat. Simmer until slightly thickened, approximately 10 minutes.
Serve warm or chilled.

Directions for Tuna:

Heat dry skillet until water flicked into skillet dances and quickly evaporates. Toast coriander seeds and peppercorns until fragrant. Cool and grind.
Mix vinegar and powder together to make a paste.
Mix ground coriander and peppercorns with sesame seeds and spices.
Brush paste onto tuna and roll in sesame seed mixture.
Heat skillet and add ghee. Once ghee is melted sear both sides of the tuna, approximately 3 minutes per side.
Remove and thinly slice.
Serve with dipping sauce.

July 26, 2019 by Kellie Leave a Comment

Heart Healthy – Stroke Fighting Tuna Salad

Easy Tuna Salad Recipe

Here’s a quick and easy heart healthy, stroke preventing recipe. But first, let me explain why this tuna salad (or salmon) recipe is so important.

Women and Stroke Risk

Sadly, women are having more strokes than men according to the American Heart Association – 3.8 million women vs. 3.2 million men. 1 in 5 women have a stroke. Ladies, this is NOT a place where we want equality! Worse, more strokes are killing women than men now too. Luckily, you’re reading this recipe from a two-time stroke survivor (although again, not the badge of honor I’d like to wear, but, better than the alternative!).

Diet and Stroke

The Nurses Health Study showed the average American diet increases our risk for stroke by 58%. Yes, you read that correctly – 58% increase just from eating the wrong foods. And, this is a study that started in 1976 and has continued into it’s third generation with over 280,000 participants. This isn’t some weird one-off, paid for by a sponsor, small study. So, we need to be paying attention to the results!

Here’s the good news . . . the study also showed that by adding the right foods you can decrease your risk by 30%. Yes, you read that correctly too – 30% decrease by eating the right foods! Hopefully you’re really paying attention now, ‘cuz that’s a big swing in your potential health.

Use this quick and easy tuna salad recipe to make your heart healthier and reduce your risk for heart attack and stroke!

Tuna or Salmon

Use whichever one you like. If you find a great sale on canned tuna or canned salmon, stock up! Both are high in Omega-3 fatty acid which reduce inflammation. Both have been shown to decrease blood clots.

If it’s within your budget, purchase wild tuna or wild salmon because there’s some serious issues with genetically modified salmon (read more here and here). Farmed fish may very well prove to be terrible nutritional choice (read more here). First, farmed salmon has been shown to be five times more toxic and mice fed farmed salmon developed obesity and diabetes. Second, due to the cramped nature of farming fish pesticides and antibiotics are used. Plus, there’s been some serious health issues with the pellet food the fish are fed which contain polychlorinated biphenyls (PCB).

I’ll be honest, I don’t really understand how a chemical the United States banned production of in 1977, according to the Center for Disease Control, is showing up in farmed salmon at levels eight times higher than in wild salmon but my health isn’t worth the risk. And yours should be either. The final, bottom line, is that farmed salmon just isn’t as nutritious as wild salmon. Farmed salmon has 5.5 times more Omega-6 than wild salmon. This isn’t good . . . we get enough Omega-6 in our diets; it’s the Omega-3 we want to increase.

Back to the Tuna Salad Recipe

Add a touch of plain yogurt for a hit of potassium which will provide a counter to your sodium level. Mix all the ingredients up and place on a bed of organic spinach. Spinach is such a nutritional powerhouse! To understand just how amazing spinach is, watch this video. Spinach is a great source for magnesium and studies show that for every 100 milligrams of magnesium you add to your diet you decrease your risk of stroke by 9%. So add more spinach, white beans, avocado . . . they’re all great sources of magnesium and fabulous with this recipe.

Don’t forget anti-oxidant rich tomatoes (I like the cherry or grape tomatoes halved). These decrease blood pressure and the risk of stroke.

So, off to the kitchen for a quick and easy heart healthy, stroke preventing tuna recipe . . . hope you enjoy it!

Tuna or Salmon Salad

Ingredients:
 1 can (6 oz) chunk light tuna or salmon in water, no salt added
 2 Tbsp plain, unsweetened yogurt
 2 tsp Dijon mustard
 2 stalks celery, diced
 ½ cup red onion, diced
 2 cups organic baby spinach leaves
 4 Tbsp white beans
 ½ avocado, diced
 10 cherry tomatoes, halved
 Pinch paprika, smoked is best (optional)

Directions:
1. Dice onion and let sit for 5-10 minutes.
2. Mix first five ingredients together.
3. Place baby spinach leaves on two plates. Top with white beans.
4. Scoop tuna mix on top spinach and white beans.
5. Place ½ of avocado and 10 cherry halves on each plate.
6. Sprinkle with a pinch of paprika.

Serves 2

Tuna Salad Video

If you’re more of a visual person, here’s the tuna recipe being made on Portland, Oregon’s AM NW. Plus the bonus of a heart healthy homemade trail mix recipe.