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, February 6

healthy-living-challengeJami Young, Nutrition Challenge Volunteer

The knowledge that I have gained in the last month is the kind that impacts you for a lifetime. I have made strides in my house with healthy whole foods that I am eating as well as my family. Cooking has become a passion again of mine. I love to see how I can get my family to eat spinach, kale and chard by creatively cooking it and hiding it in foods. I have learned how to make better choices while on the road traveling. I can eat out without bombing my plan. With the knowledge of Kellie Hill at the Right Plan, I am a better me. I have excitement and feel like the weight loss track that I am on is not a diet it is a REAL lifestyle change. This month alone I have lost almost 14 pounds. I have more energy than I have had in a long time. Looking forward to see where I am in six months. I know it sounds weird, but I ma eating my way to a thinner healthier me! I love it.

Kellie Hill, Nutrition Expert:

Jami continues to astound me with her determination to reach her goals.  As we carry on into the year, I know Jami will have amazing results to report to readers.   From my perspective, giving someone a diet to follow doesn’t allow them to learn how to be successful on their own.  Nutrition is similar to the saying regarding giving someone a fish or teaching them to fish for themselves.  This week, I worked with Jami on how to make the best choices when she is eating in a restaurant.  The best tip is to check online for the restaurant’s menu.  Take a few moments to read the nutrition information / you may be surprised by what looks healthy but actually is a caloric, fat bomb.  Decide what you will order and have a back-up order (just in case).  When you arrive at the restaurant, don’t open the menu, ignore the specials, and stick to your plan.  Remember Thomas F. Buxton’s comment, “In life, as in chess–forethought wins.”  [Read More]

If the above link is unavailable, click here to download the PDF version of the article.

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Oregon Healthy Living 30 Day Challenge Update, January 29

Jami Young, Nutrition Challenge Volunteer I can hardly believe all the information that my brain has processed this month! Foods that we consume really do affect our bodies and moods. Kellie Hill at the Right Plan is so AMAZING. She takes the time to listen to my strengths and my weaknesses when it comes to food. Making small weekly changes has proven to be successful in my life. She always offers a better choice. I have needed to almost completely cut out dairy and I loved ice cream. She presented me with great alternatives that I like. I have learned that all bodies are not the same and each of us has our own dietary makeup. Supplements are something that I never imagined that I would take. Kellie is so knowledgeable she gets down to business, kicks your butt, offers solutions that you can live with and encourages you through the entire process. I have been brutally honest with myself and I am seeing results! Looking forward to SUMMER for the first time ever!

Kellie Hill, Nutrition Expert:

Jami has been amazing to work with.  She has lost over ten pounds and hiked lower Table Rock with her family.  Truthfully, this is just the beginning of Jami’s journey as we will be extending the 30 day challenge so she can reach her goals by this summer.  I know she will find success! This week, as we looked at Jami’s Online Nutritional Assessment Questionnaire (which readers can complete at therightplan.com) it became clear that proper digestion was an issue.  You can eat the most nutritious, organic, nutrient-dense food but if you’re not digesting and absorbing it . . . well, you just have great, expensive waste.  All those fabulous leafy greens she learned about last week need to be properly digested so she is absorbing every bit of these nutrient dense whole foods.  To accomplish this, Jami will be following a protocol to increase her body’s natural hydrochloric acid level in order to better breakdown the foods and increase assimilation in her intestines.  I want to be clear that this is not a supplement she will be taking long-term, only to “jump start” her body’s natural reactions after a couple years of heavy stress and a few poor eating habits.  This will improve her vitamin and mineral absorption, improve her bowel movements, and naturally make her feel more satiated. [Read More] If the above link is unavailable, click here to download the PDF version of the article.

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Oregon Healthy Living 30 Day Challenge Update, January 22

As a Nutritional Therapy Practitioner, I believe that health is built on certain biochemical foundations / digestion, blood sugar balance, mineral balance, fatty acid balance, and hydration / which are individual to each person.  Weaknesses in these foundations can lead to various health problems.  In order to find optimal health we have to identify if there is an imbalance in any of these foundations.  With Jami, I chose to have her complete the Online Nutritional Assessment Questionnaire in order to create a customized nutritional program.  The answers she provided help me identify how to improve her health.  Readers can complete the same Online Nutritional Assessment at therightplan.com.  Based on her answers this week she will be learning a variety of recipes for leafy greens.

Jami Young, Nutrition Challenge Volunteer

Did you know that if you eat on a smaller plate something triggers in your brain to tell you that you have eaten enough? The fact that I have lost weight at all has me super-amazed. I feel like all I do is eat. My energy level is starting to increase and my headaches are disappearing. Kellie Hill at The Right Plan is AMAZING. Who would have thought that by eating you can lose weight?

I am moving forward and upward. The scale is moving down. I have come to realize that my family is really on the go. Pre-planning on-the-go foods (foods that you literally grab and go out the door) has been something that I have finally mastered while still trying to tackle portions. My goal is to eat when I am hungry and also eat a portion. Also, to create balance on my plate with veggies, protein, fat, carbs. Permanent eating habits take time. I am happy to say that the changes that I have made are not only affecting me, but also my family in a positive way! [Read More]

If the above link is unavailable, click here to download the PDF version of the article.

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Poached Eggs Over Swiss Chard [VIDEO]

Poaching is a quick, easy, and nutritious cooking method. Learn the secret to poaching eggs. This healthy technique reduces the chances that egg cholesterol can oxidize reducing any health risk.

Plus, get more leafy green vegetables in your diet with this quick one pot recipe.

Step-by-step instructions for a super healthy, quick, and delicious meal any time.

Ingredients:

  • 1 medium clove garlic
  • 4-6 cups water
  • 1 tsp apple cider vinegar
  • 1 lb Swiss chard, chopped
  • 1 tsp fresh lemon juice
  • 3 Tbs. extra virgin olive oil
  • Sea salt
  • Fresh ground black pepper to taste
  • 4 organic free-range eggs
  • Grated Parmesan, Romano, or feta cheese (optional)

 

Directions:

  1. Chop garlic and let sit for 5 minutes to bring out its health-promoting properties.
  2. Bring water and vinegar to a rapid boil.  fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
  3. Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.
  4. Rinse Swiss chard under cold running water just before cutting.  Cut off tough, bottom part of Swiss chard stems.  Cut white stems into ½” slices or all stems if using rainbow chard.  If using only red chard, discard stems.  Cut leaves into 1″ slices.
  5. Add the chopped leaves/stems to the boiling water. Do not cover. Cook for 3 minutes; begin timing as soon as you drop the Swiss chard into the boiling water.
  6. Reduce heat to a fast simmer, making sure there is enough water to cover the eggs.  Place greens in a colander and press out excess water.
  7. Transfer greens to a serving dish and toss with rest of ingredients, except eggs and cheese, while it is still hot.
  8. Top with cheese, if using.

Serves 2

 

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Thank you notes – Kellie Hill, NTP

Originally published at Mended Heart Southern Oregon.

Those of you who missed the March meeting, missed an excellent program.  Kellie has a unique point of view on a heart healthy diet that we haven’t heard before.  Her presentation was engaging and she is extremely knowledgeable.  Although there are other heart healthy foods, Kellie went into detail on her 10 favorites – Wild caught salmon, Leafy greens (especially spinach), Avocado, Nuts & Seeds (especially walnuts), Flaxseed that is ground just before you use it, Tomatoes, Green Tea, Whole Grains, Extra Virgin Olive Oil (don’t use Canola Oil – ask her why at a meeting) and Beans.  She provided a great recipe for each of the 10 items.

Kellie went over her 10 favorites after giving us her story as a bypass patient.  Her tenacity really paid off in saving her life when the ER docs were going to send her home.  She also talked about the Lyon Heart Study, why not all saturated fats are equal, the Physicians’ Health Study of over 15,000 men after 12 years, the DASH study and a compilation of studies from The British Medical Journal to support her conclusion that whole foods are the key to a healthy heart.

It was very interesting that she emphasized eating Vegetables and Fruits in a ratio of 4:1.  We know that we should eat 5 portions of fruit and vegetables each day, but we gravitate toward the fruit because it is sweet.  Fruit has a lot of sugar that can affect blood sugar balance.  We really need to consume substantially more vegetables than fruit.

Check Kellie out on her website: therightplan.com.  You’ll be glad you did.

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706 Cardley Avenue, Medford OR 97504

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I've learned so much from Kellie and The Right Plan! I thought I was eating all the right foods, the low fat, low calorie and what I thought was balanced meals. Was I wrong. Kellie has set...

Lea R
Medford, OR

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