The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

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4 Nutrition Myths You Need to Stop Believing

nutrition myth
Nutrition Myths

Follow the Science NOT the Fad

I know it’s hard when your best friend starts a diet, is looking great, and you really want to follow her directions.  But, what works for one person may or may not work for someone else.  There are so many nutrition myths out there that send people down a scattered path.  Just because the juice fast helped her lose 7 pounds this week (just wait to see those pounds return) doesn’t mean it’s healthy.

That’s where I draw the line – your health!

And with all the misinformation, especially great marketing campaigns trying to sell products, it’s really difficult to understand what it means to eat healthy.  There really aren’t “good” foods or “bad” foods (there’s some exceptions, like hydrogenated oils, but luckily, with good science more of these have been banned or at least require labeling now).  But, it’s more simplistic to label foods good or bad so “rules” can be created regarding what you “should” or “shouldn’t” eat.  Yet research seldom supports these “rules” . . . and neither should you.

Here’s common nutrition myths to ignore:

Nutrition Myth #1: Eating eggs will raise your cholesterol level.

eggsI’m sure you’ve heard this one.  Eggs were a staple for American breakfasts and then suddenly the cholesterol in the yolks was going to kill us all.  This isn’t based on science.  Dietary cholesterol does not raise your blood cholesterol levels.  Dietary cholesterol has almost no effect on your cholesterol levels.

There are foods that can affect your cholesterol levels such as hydrogenated and partially-hydrogenated fats.  So, skip the processed and fried foods and you’ll avoid the foods that increase your cholesterol.  Stick with whole foods and you don’t have to worry.

Nutrition Myth #2: Gluten-free diets are healthier.

Marketing professionals have done a great job jumping on the gluten-free bandwagon.  A few years ago it was difficult to find gluten-free products at grocery stores and now there are entire sections dedicated to processed foods with the label gluten-free.

While gluten-free diets are necessary for anyone with celiac disease, they may also be helpful for those that have an intolerance or sensitivity to gluten or people with certain cancer markers (like me).   And, I’ve certainly had clients that while in the United States suffered with issues from wheat and while in Europe were able to eat wheat without issues.  So, there is some degree of truth for sensitive individuals since America does not regulate agriculture that same what European countries do.

But, from a strictly nutritional standpoint, a gluten-free diet isn’t necessarily healthier, especially if using processed foods in place of whole goods.  Many gluten-free products are higher in sugar and use refined flours including genetically modified corn. If someone isn’t sensitive to gluten, a wheat version of food may actually be healthier with fewer ingredients.  The more the food is processed, the less healthy it is.

Nutrition Myth #3: Choose low fat or non-fat dairy because dairy raises your risk of heart disease.

full-fat dairyFat does not make you fat!  The 90’s made everyone believe that low-fat was the answer.  Full-fat dairy has no correlation to heart disease according to research.  In truth, I questioned the research over a decade ago but big money played a role in determining what was considered “healthy” (and to some extent it still does but that’s for another day).  As far back as the 1950’s research was showing that an appropriate about of healthy fat was good for our health.

In fact, choosing full-fat dairy, in moderation, over non-fat diary has indicated lower obesity rates.  The working hypothesis is that this occurs because fat is filling and satiating so people feel fuller and end up eating fewer calories during the day.

Obviously this isn’t a license to sit down to pint of ice cream though.  Again, little is truly “good” or “bad”, so within a proper diet a small serving of ice cream may be the wonderful satisfying dessert you need to feel great and stay within your goals.

Which brings me to my least favorite nutrition myth:

Nutrition Myth #4: All calories are created equal.

Nutrition Myth
The worst nutrition myth

I won’t belabor this BS as I’ve written about it before.  But, nutritionally speaking, a calorie isn’t just a calorie.  Yes, a calorie is a very specific, scientific measurement (the energy needed to raise the temperature of one kilogram of water one degree Celsius is a calorie), so it that way a calorie is a just a calorie.   But, again, we’re talking health here.

Foods have specific macronutrients and micronutrients that have different effects on health.  There’s simple examples such as protein requiring more energy to metabolize and hot peppers boosting metabolism affecting the rate at which calories burn.  But, more importantly are the micronutrients in foods and how the body can use those calories.

Just try and live on a diet of Nutter Butters and see how good you feel.  Okay, please don’t try that, but just think about it.  Now eat the same number of calories in whole foods – eggs for breakfast, salad for lunch, meat and veggies for dinner, maybe some of that full-fat ice cream for dessert.  Whole foods have the micronutrients your body needs – processed foods don’t.  So the same number of calories of each won’t give you the energy you need or the health you desire.

Final Takeaway

The real solution is to serious question what you read.  Look if there are studies, where did they come from, and who paid for the research.  Nutrition claims can be murky.  Understanding it all is my full-time occupation after multiple degrees and I still sometimes struggle to find the truth.  If something seems like it doesn’t make sense, keep searching.  Remember to think for yourself.

In the end, there is no one right way to eat for all people.   When in doubt, check with your practitioner; hopefully they’re spending some amount of time keeping up with the constantly evolving science.

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Apple Galette Recipe

Apple Galette
Apple Galette

Apple Galette – Sort of Like Apple Pie or Apple Tart

I’m from the West Coast so apple galette was a new concept to me.  I’ll be honest, it seems like an apple pie with less crust.  Does that make it healthier?  A diet food?  Less calories?

I have no idea!

I went down the apple galette recipe path for a few reasons.  First, I was given a brick of Rogue Creamery Cacow Belle Chocolate Cheddar Cheese.  Yes, that’s a real thing.  It’s made my a local creamery that has been receiving awards across the globe since 2003.  There’s an entire page on their website dedicated to all the awards they’ve won.  But, even though I live nearby I haven’t tried all their brands.  So, when I was given cheddar cheese that had (also award winning) Lillie Belle Farms chocolate in it, I wondered what to do with chocolate cheddar.

Of course, the obvious choice was to make a fruit and cheese plate with a lovely glass of wine.  But, that seemed too easy.  (although a few slices may have been enjoyed this way while I was cooking!)  A friend from the East Coast said “apple pie with cheddar”.  Okay, I don’t have cheddar on my apple pie but I had to admit, apple pie with cheddar and chocolate sounded like a pretty darn good combination.

A Dessert is Born

Here’s what I learned from this experiment.

First, good cooking apples are must – Golden Delicious, McIntosh, Courtland, Pippin, Jonathan, Jonagold, Fuji.  I didn’t try all of these; I googled similar variety of cooking apples.  Of the ones we did try, Fuji was the family favorite.

Second, keep the apples in the lemon water to keep them from discoloring.

Third, peeling the apples for the apple galette isn’t necessary but makes for a nicer presentation and a softer chew.

Fourth, agar was the best thickener but corn starch is an okay substitute.

Fifth, although I made my own gluten-free pie crust, I also used a pre-made store bought version once too.  It worked fine.  Combine the two pieces together when adding the cheese and then roll out into a larger 14 inch circle.  This left some leftover dough that seemed like a waste but it was faster than homemade.  You choose what works best for your apple galette.

Sixth, when folding the dough up over the apple slices, be gentle but don’t worry too much.  Just like an apple pie you can “correct” any tears with a little extra dough.

Finally, if you don’t have coarse sugar, use what you have.  The “crunch” from the coarse sugar was great but you could use coconut sugar or finer sugar.

Survey Says . . .

In the end, we enjoyed this dessert.  Personally, I still prefer vanilla ice cream with my apple pie or apple galette rather than cheddar cheese, even if it is cacow cheddar cheese, but this certainly was tasty.  And yes, I have made the recipe without the cheese and it’s delicious.  East Coast – West Coast – North or South . . . apples in a crust is the best!

Hope you enjoy too!

Apple Galette with Cheese

Ingredients:

  • Large pie crust or two small
  • 2-4 Tbs. grated sharp cheddar cheese
  • Juice of ½ lemon
  • 4 cooking apples
  • ½ tsp. lemon zest
  • 1 Tbs. maple syrup
  • 2 tsp. agar
  • 1 tsp. ground cinnamon
  • ½ cup grated sharp cheddar cheese
  • 1 egg, beaten plus 1 tsp. water
  • Coarse sugar
Apple Galette
Apple Galette

Directions:

  1. Make or purchase pie crust.  Allow to rest at room temperature until soft.  Add 2-4 Tbs. grated sharp cheddar cheese and combine.  Once well mixed gather to form a ball.  Shape ball into a disk.  Sprinkle with a little flour, wrap in plastic and chill in the refrigerator for at least 30 minutes.
  2. Preheat oven to 400 degrees F.  Line baking sheet with parchment paper.
  3. Fill a large bowl half way with water and add lemon juice.  Peel apples if desired.  Quarter and core the apples then place in lemon water.
  4. Slice the apple quarters lengthwise into 4-6 slices no more than ¼ inch at the widest.  Return apples to lemon water after cutting each slice.
  5. Drain apple slices, dry bowl and return apple slices to the bowl.  Sprinkle with lemon zest, maple syrup, agar, and cinnamon.  Gently toss to combine.
  6. Roll out dough to about 14 inches wide and place on lined baking sheet.
  7. Arrange apple slices on dough in a circular pattern placing apple slices side by side and/or slightly overlapping.  Circle should leave approximately 2 inches around the outside edge.
  8. Sprinkle remaining grated cheese on top of the apples.  Gently fold dough up over the apple slices forming pleats with dough as necessary.
  9. Brush egg and water mixture over the exposed border of the dough.  Don’t not brush on apples.  Sprinkle the egg washed dough with coarse sugar.
  10. Bake for 10-15 minutes until beginning to brown.  Lower temperature to 375 degrees and bake for 15-20 minutes more until crust is nicely browned.
  11. Cool slightly before serving.

Make Ahead: Pie crust can be formed into disk and placed in refrigerator for up to a day ahead.

 

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Foods You Can Eat After the Expiration Date

expiration date
expiration date on canned food

What the Expiration Date Means

Expiration dates can be scary.  I was helping a friend clean out her in-laws refrigerator the other day.  First it was shocking to see how many items, especially in the door, were not weeks, or even months but years past the expiration date listed on the label.  My friend was horrified that her in-laws weren’t dead from the food.

I realized it was time for some education.

Expiration Dates Explained

Let’s start with clarifying expiration dates themselves.  In the past, manufacturers used up to ten different label phrases – this certainly added to confusion.  Some of these labels referred to production dates, others referred to quality of product, others referred to when a product should be pulled from shelves or discounted even though the product was still safe.  A year or so ago the Food Marketing Institute and the Grocery Manufacturers Association, the two major trade associations for retailers and consumer products manufacturing, adopted standardized voluntary regulations to help clear up what product date labels really mean.

Now there are only two label phrases: “USE By” and “BEST If Used By”.

New Terms Explained

“BEST If Used By” describes product quality, where the product may not taste or perform as expected but is safe to use or consume.

“USE By” applies to the few products that are highly perishable and/or have a food safety concern over time; these products should be consumed by the date listed on the package – and disposed of after that date.

These changes may result in reduced consumer food waste.  About 44 percent of food waste sent to landfills comes from consumers, and addressing consumer confusion around product date labeling could reduce total national food waste by just 8 percent.

Although this is a voluntary regulation most manufacturers have made the changes.  The recommendation was for full compliance by the end of this summer.

Foods You Can Eat After the Expiration Date

Obviously I’m not a big fan of manufactured food products but that’s not to say that I don’t have a few emergency items in my pantry.  I try and remember to occasionally use what we have but especially during the Farmer’s Market months it’s easy to forget.  So, I try and clean the pantry out once a year (give or take) but I’ve learned that expiration dates are more about “best used by” than anything else.

expiration date

Here’s a few items you probably can hang onto a little longer than the expiration date but try to plan a meal that will use them quickly:

  • Eggs can last up to 3 weeks past the use by date.  To check if the egg is still safe (without cracking it open) place in a bowl of water.  If it sinks, it’s still safe; if it floats, throw it away.   Or, hard boil them and make egg salad.
  • Milk, because of the pasteurization process, can last up to a week longer than the expiration date.  Or, make some ice cream.  This of course isn’t true if you’re using raw milk.
  • Hard cheese can last for up to three months past its expiration date.  Even if you see some moldy spots, you can cut off the mold and eat the good parts.  The same is not true for soft cheeses.  Or, time for grilled cheese sandwiches.
  • The date on boxed cereal just determines when the cereal is still at peak quality.  It doesn’t “go bad” after the expiration date but it might begin to taste stale.
  • Crackers, chips and cookies are similar to boxed cereal.  Check for a bad smell (the oils go bad over time) and that they don’t crumble apart easily.
  • Bread is usually good for up to two weeks past the expiration date if left on the counter.  If you put bread in the refrigerator, it will keep fresh for up to another month.  You can also freeze bread.  Or, make croutons for salads, bread crumbs, stuffing, etc.
  • Fruit juice that does not require refrigeration can last up to a year due to the ultra-pasteurization process.
  • Most canned foods can be consumed for up to four years past the expiration date.  But, if there are any dents, rust or leaking, don’t use.
  • Frozen foods, since they are in ice-cold temperatures they are generally safe past the expiration date but may have freezer burn that won’t taste very good.  (My mother always called freezer burn “flavor crystals” so in a money pinch, it’s probably safe to eat).
  • Butter, if it’s about to expire put it in the freezer to keep it fresh longer.  Use quickly after thawed though – perfect if you’re baking.
  • Dry pasta can usually be used for up to another year past the expiration date.  Or, add it to the expired cheese for great mac & cheese and top with bread crumbs from the expired bread.

 

Whenever in doubt though, use your senses.  If it smells bad, looks funny, has an off color, etc. throw it out!  It’s always better to be safe than sick but some items can be held longer than their expiration dates, especially if you aren’t too picky of an eater.

 

 

 

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Fish Stock Recipe

Fish Stock
Fish Stock

Use Fish Carcasses

This is a super easy fish stock recipe.  Fish stock is a wealth of nutritious health basically made from the part of the fish we normally through away (at least in the United States).  But, don’t throw out those bones, fins, heads, etc. – use them to make a delicious, healthy broth.

I know bone broth is all the rage right now.  And, don’t get me wrong . . . I’m super excited that bone broth is mainstream finally!  I, and my other NTPs have been preaching the health benefits of bone broth for more than a decade.  Here’s a basic broth recipe.  But, usually, people only think about beef or chicken bone broth.  Yet, the beginning of fabulous soups and chowders can also be fish stock.

Fish Bones?

It is a little daunting in some areas to find fish bones.  Fish does NOT arrive on your supermarket shelves deboned and filleted.  If you live in an area that has a fish monger, he or she is usually more than willing to save fish bones and heads for you; frequently without a charge as these parts are normally discarded.  Otherwise you may need to speak to your local butcher.  Sometimes, where I live, there will be a short term sale at local markets and even Costco.  There you can request to take the whole fish home.  Have them fillet the fish for you but don’t leave those bones and heads behind . . . you paid for them, you might as well use them!

The best fish to use is a non-oily variety – sole, rockfish, snapper; I’ve even used halibut!

Don’t forget the head – they are extremely rich in iodine and fat-soluble vitamins.

Chopped Veggies for Fish Stock

Fish Stock Recipe 
Ingredients:

  • 3 Tbs. butter, grass-fed
  • 2 onions
  • 1 leek
  • 2 stalks celery
  • 1 carrot
  • 1 cup mushrooms
  • 1 cup dry white wine
  • 3+ lb. non-oily fish (fins, heads, spine)
  • 3 quarts filtered water
  • ¼ cup vinegar
  • ½ bunch parsley
  • 1 inch piece of ginger, peeled
  • 2 bay leaves
  • several springs fresh thyme or 1 tsp. dried
  • Herbamare
  • Fresh ground pepper

Directions:

  1. Coarsely chop onions, leek, celery, carrot and mushrooms. Allow to sit for 5-10 minutes.
  2. Melt butter in a large pot. Add the vegetables and cook on medium low for about 30 minutes, until they are soft.  Stir frequently.
  3. Add wine and bring to almost a boil (look for a shimmer on the surface not a burble).
  4. Add the fish carcass(es), water and vinegar. If fish carcass(es) are not fully covered, add additional water to cover.
  5. Increase heat to medium. Bring to a boil and skim off scum and impurities as they rise to the top.
  6. Add parsley, ginger, bay leaves and thyme. Reduce heat, cover and simmer for at least 4 hours and up to 24 hours.
  7. Remove the carcasses with tongs or a slotted spoon. Strain stock through a fine mesh strainer with a piece of cheesecloth inside.
  8. Taste.  Add Herbamare and pepper if desired.  To intensify the taste, clean pot, return stock to pot and boil down to preferred taste.
  9. Allow to cool some and then pour into quart jars and freeze. Leave enough space at the top of the jars to account for the stock expanding as it freezes.

 

 

 

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Partially Hydrogenated Oils Hit the Road

partially hydrogenated oils
Finally banned

Partially Hydrogenated Oils to End

In many previous posts and videos I’ve talked about the horrors of hydrogenated and partially hydrogenated oils.  They were one of the greatest evils to your health.  You probably know partially hydrogenated oils by the name Trans Fat.  For years the US Food and Drug Administration looked the other way, continuing to view them as “Generally Recognized as Safe (GRAS)”.  It’s true.

Finally, in 2015 the FDA completed extensive research into partially hydrogenated oils and determined that removing these artificial trans fats could prevent thousands of heart attacks and deaths each year.  [Even though The Center for Science in the Public Interest urged the FDA to acknowledge the health risk in 1993 and in November of 2013 the FDA found that partially hydrogenated oils were not generally recognized as safe!]

Even with that determination the FDA extended the compliance date to June 18, 2018.  Yes, last month was the final time that manufacturers could add partially hydrogenated oils to foods.

YEA!!!! (25 years + later, but still yea!)

Here’s a fun timeline of artificial trans fat.

The Catch

Of course, there’s always a catch.  Three years may have not been enough time for manufacturers to comply (I know, REALLY?!?) so products produced prior to June 18, 2018 will be allowed to work through distribution channels until January 1, 2020.  So don’t think that food on your grocery stores shelf is guaranteed to be free of partially hydrogenated fats, yet.  They could still be there for another year and a half!

On the good side though, the FDA did deny the Grocery Manufacturers Associations request to approve certain limited uses of partially hydrogenated oils.  Thankfully!  Because any about of partially hydrogenated oils can cause havoc within your body.  But, again, a catch.  Because the GMA made the request the FDA extended the compliance date for a year for these “limited uses of partially hydrogenated oils”.  So many manufactured foods may still have trans fats.

Take away:  Still Be Diligent and check the nutrition facts and ingredients!

Fats – What Does It Mean?

The term fats actually refers to triglycerides, the major form of lipid found in the body and in foods. Triglycerides, are made of fatty acids and glycerol. Tissues all over the body can easily assemble or disassemble triglycerides as needed. Fatty acids (fats) can differ from one another in two ways, in chain length and in degree of saturation. Each species of animal, including human, makes its own characteristic kinds of triglycerides, determined by genetics. But, fats in the diet can affect the types of triglycerides made. As an example, animals raised for food can be fed diets containing softer or harder triglycerides to give the animal softer or harder fat, depending on consumer demand. This is why it’s so important to eat organic, naturally raised meats rather than factory farmed meats.  We want to ingest only good fats.

Fats – Explained

Saturation refers to whether or not a fatty acid chain is holding all of the hydrogen atoms it can hold. If it is filled to capacity with hydrogen it is called a saturated fatty acid or saturated fats. If the chain has a place where hydrogens are missing, such as in the fatty acids of plants and fish, there is a point of unsaturation, which is known as an unsaturated fatty acid. One point of unsaturation is called a monounsaturated fatty acid or monounsaturated fats. Two or more points of unsaturation is a polyunsaturated fatty acid or polyunsaturated fats. The more unsaturated the fats, the more liquid the fat is at room temperature. The more saturated the fats, the firmer the fast.

Keep in mind though that all fats are a combination of fatty acids. Their classification is determined by the highest percentage of saturated, monounsaturated, or polyunsaturated fatty acids.  So no fats are just one type of fats.

Fats – The Devil is Partially Hydrogenated Fat

Trans fats are a type of fat molecule produced by a process called “partial hydrogenation” which rearranges the hydrogen atoms in liquid unsaturated fats to produce an unnatural fat which is solid at room temperature. This is the kind of fat that manufacturers use for frying and to make many processed foods. It is less expensive for manufacturers to use partially hydrogenated vegetables oils than to use natural saturated fats. Plus, trans fatty acids (trans fats) allow products to have a longer shelf life which is good for the companies, but not good for our health.

Trans fats are incorporated into our cell membranes, but are missing the hydrogen pairs needed for chemical reactions to occur. This results in dysfunction and chaos on the cellular level. Some of the most alarming research, dating back to 1990 shows that trans fats lowers HDL cholesterol (that’s the good stuff) and raises the bad LDL cholesterol and the total serum cholesterol. It’s also shown that consuming trans fats raises the blood sugar levels and causes people to weight more than people who consumed the same amount of fats not hydrogenated.

In short, trans fats should never be consumed. Other fats need to balanced so the body can make proper use of them.

Fun Trans Fats Video

Take away

Still Be Diligent and check the nutrition facts and ingredients!

Choose your fats wisely and with GREAT CARE to ensure they have been minimally and safely processed, or better yet, not processed at all; and remember- healthy fats are not the enemy and healthy fats do not make you fat! Consume a wide variety of fats from whole oils to whole foods containing healthy fats.

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