The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

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Oregon Healthy Living 30 Day Challenge Update, January 16

There are a lot of diet plans out there to choose from / and, in truth, almost every plan has worked for someone.  But finding the right individual plan is the key to quickly achieving goals and finding long term success.  To do this, Jami completed a simple questionnaire to help identify where her body derives energy from, how her body stores fat, and which foods will help create balance for her individual body type.  This helps create an individual plan with personalized recipes.  This week we will discuss proper portion sizing to ensure that not only is she eating the best nutrient-dense foods for her body, but in the proper amounts and ratio.  Readers can complete the same questionnaire as Jami to receive an individual plan and portion sizing information at therightplan.com Healthy Diet Plan.

Jami Young, Nutrition Challenge Volunteer

I have decided that change totally sucks! I like what I like. Really, don’t we all? In order to make a life change, I have had to change my mindset!  My semi-sedentary lifestyle has come to an end. Exercise at the gym has become my morning routine.  Kellie Hill at the Right Plan has me eating. I feel like I eat all day long. Funny thing is that I am losing weight. I am eating foods that I have chosen. They are not off of a strict list or out of a book that has a “DO” or a “DON’T” list, food that is from an actual store! This week’s goal is portions. Do we ever really eat an actual portion of anything? Cereal, I love cereal. Have you ever actually stopped and measured a cup of cereal? Trying to keep up with change in my life and so far change is good! [Read More]

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Quinoa Cereal – Not Just For Breakfast

Quinoa Cereal with Fruit

Quinoa is good in so many forms – including as a cereal.  This can be a great breakfast, lunch or snack.  Quinoa cereal can be reheated, so make extra and you’ll have food ready in minutes.

Obviously this time of year I can’t get fresh blueberries.  So, when I start the quinoa I measure out the blueberries and cover them with hot water.  Drain and add to the cereal for a great antioxidant hit with your quinoa.For lunches or dinners I usually recommend cooking quinoa in broth for the best flavor.  For cereals I recommend cooking quinoa in coconut milk for the creamiest cereal – definitely wonderful at breakfast.  The extra fat in coconut milk will also make you feel fuller and slow the absorption so you stay satisfied longer.  Also, these are just recommended toppings, feel free to use any of your favorite nuts, seeds, fruits, etc.

Some may ask, why the protein powder when quinoa is already a good, full protein source by itself.  I eat this as my breakfast meal usually and it’s critical to start your breakfast off with a higher protein source.  This will give you sustained energy throughout the day, regulate your blood sugar, and stave off food cravings.  The extra protein powder accomplishes this while adding a creamier texture to the cereal.

 Quinoa Cereal Ingredients:

  • Quinoa
  • 1/2 cup quinoa
  • 1 cup coconut milk
  • protein powder

 

  • Quinoa Toppings
  • 1/2 cup blueberries
  • 2 TBS pumpkin seeds, chopped or whole
  • 2 TBS chopped almonds or walnuts
  • 1/2 cup coconut milk or other milk alternative
  • 1 tsp honey

Quinoa Cereal Directions

  1. Placed well-rinsed quinoa and coconut milk in a saucepan and bring to a boil.
  2. Turn the heat to low and simmer for 15-18 minutes.
  3. Stir in a scoop of protein powder.
  4. Cover, remove from heat and let stand 5 minutes.
  5. Divide quinoa between two bowls, adding one-half of the rolled oats on top.
  6. Top each bowl with half of the blueberries, pumpkin seeds and nuts.
  7. Serve with milk and honey.

Serves 2

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Mary H

Kellie is a delight to work with and provided excellent strategies to help me reach my overall health and nutrition goals. She took the time to provide both nutrition education and my personalized plan to help me attain...

Mary H
Central Point, Oregon

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