Breakfast Blunders

We've often heard breakfast is the most important meal of the day.  But for many people, it's the throw-away, most neglected meal of the day.  They make common breakfast blunders all the time.  Scarfing down bagels and cream cheese, a sugary meal replacement bar, the largest coffee with loads of cream, sugar and artificial flavors is not a healthy way to start the day. While I do understand things can be a little rushed or chaotic in the mornings, they don't have to be with a little planning.  It is a challenge in my house as well. Not so much of a time issue, but sometimes I struggle with what am I going to eat today.  I am not a traditional breakfast person.  I am just as happy eating a black bean burger and a side of fruit for breakfast as I am with a veggie omelet and toast.  But sometimes I hit a brick wall and don't know what the heck I want to eat.  But what I do know is this:  There are three things that can help jumpstart your day the right way and sustain you until at least mid-morning or lunch.  They are:  produce, protein and
whole-grains.


Produce:

Fruits and vegetables pack a powerful punch in the world of food.  They deliver a lot of healthy vitamins nutrients our bodies need to survive and thrive.  If you go with whole fruit rather than fruit juice, you'll take in fiber too!

Protein:

The leaner, the better of course.  Stay away from fatty, highly-processed packaged sources and choose cleaner, fresher ones.   Protein provides you with the strength and stamina you need throughout the day.  Dairy can also provide a good source of protein as well.  So consider adding milk or yogurt to your morning menu.

Whole-Grains

Life would be so empty without whole grains.  They give you tons of vitamins, minerals, fiber and antioxidants.  Fiber help you stay full.  Good, quick sources of whole grains are whole-grain cereal, whole-grain bread and oatmeal (not the artificially flavored and sweetened ones - good old fashion rolled oats you sweeten and flavor yourself)


Ok, so now you have the main ingredients, let's put them all together to make a healthy breakfast.

Here are a couple of options I like. 

1 slice of "whole-grain" toast topped with 1/2 cup of cottage cheese (protein/dairy) and 1 tomato (produce/fruit/fiber)

 Or you could do....

Scrambled eggs (protein) wrapped in a "whole-grain" tortilla with avocado and tomato (produce).

How about a cup of Greek yogurt (protein/dairy) topped with your favorite berries (produce/fruit) sprinkled with granola or muesli (whole-grains) or with a side of toast.

See how easy it is to kick breakfast blunders to the curb?  You can do the right thing for your body and give it what it needs and yearns for daily - NUTRITION!  No matter if it's breakfast, lunch, dinner or even a snack, produce, protein and whole-grains are the three keys to any healthy meal.  Oh, and don't forget:  DRINK YOUR WATER!!!  This will also help keep you full, hydrated, ward off cravings and flush out all the bad stuff !

Talk to you later my healthy and wealthy friends.  It's time for my late Saturday morning breakfast!  Today, it's going to be 3-bean chili, loaded with tons of veggies (no meat) and a warm, whole-grain tortilla!  Yum!  Can't wait!  Message me if you want the recipe!  Ciao!

 

"Myles" Away from His Old Self

Myles, June 2010





Healthy will not only make you wealthy, it will make you so darn happy, you won't know what to do with yourself.  I am trying to write this post today without bursting into tears of joy.  That's because I already did a victory dance and shed several tears when I saw my son Myles recently.  Myles is a 20 year old student at De Paul University here in Chicago.  In his short, but way too quick time of being there, he has completely transformed from the little bobble head boy I met when he was only 7 years old to a mature, confident young man who has dreams and goals of living the best life he that he  can.   He is bright, talented and determined to achieve everything he sets his mind to.  He has made the entire family proud.  But I don't think he realizes how proud I am of him of his latest accomplishment.

Flashback - January/February 2012:  Myles started to feel rundown, tired, sloppy and in his words "gross."  He knew he had to do something about it because feeling this way would throw him off course with school and other projects on his plate. March 2012 rolls around and Myles had made up his mind that he could no longer wait to get on the good foot.  He had to take action now.  That's when he made it up in his mind that he had to lose weight.  Myles is roughly 5'4"/5'5" and weighed 250lbs.  Even if you don't fully believe in the BMI charts (I don't), you realize that is too much weight to be carried around on his frame.  Myles knew this as well and set out to change these numbers and his life drastically. 

He started by eliminated all of the processed, really crappy foods from his diet.  He said goodbye to days and nights of cheese pizza, chicken nuggets, french fries, cookies, pasta, sugary drinks and hello to healthy, fresh foods, that included salads, tons of fruits, vegetables, soy milk, plenty of water, whole grain breads and oatmeal.  He even has eliminated meat from his diet and looking to more vegetarian/vegan protein options.  Myles began to cook instead of opening a box and popping the concoction into a microwave or oven.  And on top of all of this, he started going to the gym first thing in the morning and working out on a regular basis.


Nine months later, Myles has shed 80lbs!!!  Yes eighty!  He now weighs 170lbs and looks fantastic.  But he isn't stopping just yet.  He has a goal to lose 20 more pounds so in the end he will have shed 100lbs!!!  This is so incredible.  I could not contain myself when I saw him.  I could tell a few months ago he was losing weight, but it was not as apparent because he was still wearing his old baggy, comfy clothes.  But when he finally couldn't pull that off anymore, he got some new duds that actually fit him - a  whoa baby!  A new Myles transformed before my eyes.  He is truly "Myles" away from his old self.  He looks fantastic!  But more importantly, he is healthy!  Myles has reversed the formula that was creating disease and sickness in his body.  He has now opened the door to living a long and fulfilling life by giving his body adequate nutrition, water and exercise - or as I like to call it "healthy movement."

Myles, December 2012

Here's the deal friends:  You have to change your mindset.  You have to be willing to break the cycle you have programmed for yourself and try something different.  Stop putting off for tomorrow.  Start today!  Small, simple changes over time can lead to big, priceless accomplishments that will bless you for a lifetime.  But you have to say enough is enough, I'm tired of taking the easy way out, I need tremendous change in my life.  No one can make you do it.  You have to do it for yourself. 

Myles, you are amazing.  You are an inspiration to everyone who has walked in your shoes and to those still treading water.  You confronted your challenges and took them head on fearlessly.  Be proud son.  So many people wish they could be where you are today.  I know you will lose that last 20lbs and continue to be a shining example of what anyone can accomplish when they put their mind to it.  Welcome to the new you.  Remember, it's not a diet - it's your new way of life!

Pumped-up Pumpkin-Oat & Black Bean Burger

It's that time of year again when there is a plethora of pumpkins.  We buy them and scatter them through the house for decorations, we may even carve them out and use them to serve up a spectacular dish.  But rarely do we ever eat the darn things!  It's time for us to come out of our shells and enjoy this gorgeous gourd in some ways as unique as this precious fruit.  I tackled my pumpkin perplexities and whipped together a pretty darn tasty pumpkin oat black bean burger.  OK, I know what you're saying..."Eeeewww, yucky!"  That's what I thought at first, but then I had to take off my little girl loafers and strap on my mature mama stilettos (insert laugh here).  You know what I mean!  I had to stop thinking and acting like a picky, finicky kid and excite my palette with something new, something adventurous - that wouldn't break the bank if I didn't  like it. 

I have often seen and heard of interesting pumpkin recipes, but never really tried them.  I cook and bake often, so I just let my mind and tastebuds wander and came up with this crazy, culinary concoction.  I challenge you to not question the combination.  It's actually pretty intuitive and turned out much better than expected. I really could see this on the menu at any restaurant dedicated to serving unique, tasty and healthy alternatives to its clientele.  Pumpkin is loaded with vitamin A, an important antioxidant which gives your skin that youthful glow and helps protect your immune system for colds.  It's also has a lot of fiber and essential fatty acids that aid in reducing blood sugar and cholesterol levels and blood pressure.  The rolled oats and black beans also provide many of the same benefits, including helping you feel fuller longer (fiber) and a good source of protein (black beans) 

Try it out and let me know what you think!   I am certain if you like it, this recipe could be one of the latest tools in your arsenal to becoming healthy and wealthy.


Pumpkin Oat Black Bean Burger

• 1 can of black beans (rinse them thoroughly)
• 1 can of pumpkin puree - NOT PUMPKIN PIE FILLING!!!
• 1/2 cup rolled oats (use more if consistency seems too soupy)
• 1/2 tsp cinnamon
• 1/2 tsp chili powder (or more to taste)
• 1/2 tsp garlic powder (or more to taste)
• 1/2 cup of egg substitute - egg whites can also be used
• 1/2 tsp sage
• 1/2 tsp of allspice (optional)
• 1 tsp of any herb seasoning or italian seasoning
• Salt and pepper to taste - Try not use a table salt.  I prefer Himalayan or sea salt - it's better for you and a little goes a long way.
• 2 slices rye or marble rye bread or bun, optional. (I prefer bread-less for this burger cause of the oatmeal...not necessary.  It's fabulous on it's own! )

 

Preheat oven to 350F

 

Mix all the ingredients until well blended and your consistency is sticky enough to form patties.

 

Make your patties are large or as small as you want them.  Place them a baking sheet  coated with the non-stick spray of your choice (mine is coconut oil). 

 

Bake 20 minutes - flipping half-way through baking.

 

Remove from oven and enjoy!  Top with your favorite burger condiments or enjoy plain.

 *If patties seem dry, you can baste them with warm veggie broth or make your own with the seasonings of your choice and hot water.

 

Nutritional Value:

Approx. 146 calories. Serving size is 1. Not including bread.

calories from fat 21, fat 2.4g, saturated fat 0.3g, polyunsaturated fat 0.6g, monounsaturated fat 0.6g, carbs 27g, fiber 6.2g, sugars 2g, protein 6.9g, 118% vitamin a, 13% vitamin c, 5% calcium, 15% iron

Hungry For Nutrition

Hi healthy and wealthy peeps.  We are just a few days away from the kick-off of the season of gluttony!!!  Yes, Thanksgiving is just days away and people everywhere are jammed packed into grocery stores, deli's and anyplace where they can find a deal on food and lots of it.  While it's great to have a day to indulge in a few of our favorite foods, we should not overdo it.  "I know, I know, you're saying Alicia, but it's Thanksgiving, let me enjoy the day."  Well, I'm saying to you that unfortunately for hundreds of thousands of adults and children, Thanksgiving is the beginning of the end of any sense of eating consciously let alone nutritiously sound meals from that very day and most times for at least the next 6 weeks, 6 months and eventually a year, which sometimes leads to a lifetime of bad eating habits. 

 

I want you to enjoy the holidays and all of the culinary perks that come along with it.  But I want you to be aware of what you're putting in your mouth and understand why you're eating it and not beat yourself up about it later.  If you can do that, then you can also stay in control all those days and weeks in between special occasions and make sure you're never HUNGRY FOR NUTRITION. 

 

When you're hungry for nutrition, you are robbing your body of the essential vitamins, minerals and nutrients it needs to survive.  See if this sounds familiar:  You start the day off by having a cup of coffee and a bagel for breakfast.  I don't care if it's white, wheat, multi-grain - it's bread that's usually made with lots of added sugar.  Then about 2 hours later, you're feel famished, so you grab one of those "healthy" protein bars (usually with even more sugar than you realize which works against the protein content).  An hour or two later, it's time for lunch.  You have a hankering for a big sub sandwich, a bag of baked chips and to wash it down a 20oz soda that you think will help keep your hunger at bay until you get home for dinner.  But at 3pm, you start feening for something to wake you up.  So you run out and get a medium or large fancy coffee drink with lots of sugar and whip cream - so what you used sugar substitute, skipped the cream and asked for soy milk.  Another short 3 hours later, you can't get home fast enough because your body is yearning for food again!  And you're wondering, what is wrong with me?  I've been eating all day.  Then after you finish dinner, you still have that empty feeling and what more food or even better -- DESSERT!  Want to know why?  You filled up on simple carbs throughout the day and what your body really wanted was fresh produce and lean protein and maybe some complex carbs here and there - not the bulk of food you wolfed down throughout the day thinking that you were feeding that hunger feeling,   my friend.  You were unaware of the fact you were hungry for nutrition.   

 

If this makes sense to you but you don't know how to get a handle on it, you should consider reaching out for help.  Continuing on this vicious cycle is potentially setting you up for a lifetime struggle of health problems.  I don't necessarily mean obesity either.  Too little or too much weight are forms of malnutrition.  Not to mention both sides of the coin can lead to a number of other unhealthy side effects from diabetes, high blood pressure, chronic fatigue, arthritis, digestive disorders, auto immune diseases, issues with morale and self-esteem and a host of other health concerns too numerous to name. 

 

I want each and everyone of you to live healthy and wealthy.  As I always say, your health is your greatest wealth.  And if you don't know how to nurture and cultivate your priceless asset, I am here to help.  Please feel free to post comments below or send me an email at alicia@ritechoicenutrition.com if you'd like to discuss something more personal. 

 

Living healthy and wealthy is a journey, not an overnight, wham-bam, thank you ma'am event.  Love yourself enough to live your best life so you can inspire others to do the same.

 

 

Don't forget to follow me on Facebook: http://facebook.com/ritechoicenutrition and Twitter: http://twitter.com/AliciaBettes and http://ritechoicenutrition.com  

The Health and Wealth of Your Pets

The Health and Wealth

The Health and Wealth of Your Pets

'Tis the season to be holly, jolly and footloose and fancy free. There'll be party after party, dinners, lots of family and friends to see and entertainment. But let's not forget the four-legged members of our families who sometimes get lost in the shuffle. As we embark on the busiest time of the year, slow down and remember to have safety measures in place for our furry little friends. Whether you're a pet owner or not, I wanted to provide you with valuable tips so you don't make a mistake and unknowingly make Fido or Fluffy sick. Just because what you're eating looks good, smells good and tastes good means that it is any good for dogs or cats. Remember, dogs may be man's best friend and cats are cool companions - you have to be an even better best friend and a cooler companion and protect their best interest. Check out the following safety tips that are especially important reminders throughout the holiday season and anytime of the year. 


My little girl Daisy, asleep after a good snack and a lot of running around

 



Holiday Safety Tips

 

 

Cut the fat

Fatty or rich foods like beef fat, poultry skin and gravy can cause severe gastrointestinal issues in pets, including:

• Vomiting
• Diarrhea
• Excessive gas
• Serious diseases like pancreatitis.

Pancreatitis is a severe inflammation of the pancreas, an organ that produces digestive enzymes. On the mild side, pancreatitis can cause vomiting and a decrease in appetite, but can potentially be fatal.
If you want to treat your pet, it’s best to stick to a pet treat or a couple of small bites of lean poultry or unsalted/unbuttered vegetables.

Bones are bad

Although bones from our holiday birds look good to pets, they are dangerous and can cause intestinal upset and may even splinter once digested.

 

Watch the packaging

• Make sure you dispose of any turkey or other food packaging quickly and appropriately.
• All strings, plastic holders and bags that have a meat smell to them can be very attractive to a pet. Once ingested, these items can cause damage or blockage of the intestines.

Chocolate is particularly toxic

 

 

Consider all the cookie and desserts offered during the holidays, many of which contain chocolate.
Chocolate is dangerous for dogs in particular because it contains theobromine, a caffeine-like ingredient that can be toxic to your pet. Dogs are not able to metabolize theobromine as quickly as humans. Complications include:

• Digestive issues
• Dehydration
• Excitability
• Slow heart rate

Later stages of theobromine poisoning include epileptic-like seizures and death. Keep your pet away from dark, semi-sweet and baker’s chocolate because they contain higher levels of theobromine

Source: www.banfield.net

Zesty Zucchini Pancakes

Happy Sunday my healthy and wealthy friends.  I hope wherever you are you are feeling good,

looking good and enjoying the day, no matter what!  I wanted to do something a little different today for breakfast/brunch.  Instead of the usual smoothie, protein shake or veggie omelet, I decided to see what had been sitting in the vegetable bin and put it to use.  I found a very large green zucchini squash begging to be eaten.  I didn't want to grill, saute' or stir-fry as usual.  My taste buds wanted pancakes, but not traditional ones.  So I whipped together a batch of zucchini pancakes, which were simple and oh, so good!  Zucchini is also very good for you too.  Check out the nutrition content and health benefits:  

Nutritional Value in Zucchini

Given below is the amount of nutrients present in 135 gm, raw zucchini:

 

• Calories: 17
• Protein: 1.4 gm
• Carbohydrate: 3.6 gm
• Total Fat: 0.17 gm
• Fiber: 1.5 gm
• Vitamin C: 11 mg

Health Benefits of Zucchini

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease

Now for the simple and easy to follow recipe:

2 medium zucchini
2 tablespoons grated red onion
2 extra-large eggs, lightly beaten (I only had medium eggs, so I used 4)
6 to 8 tablespoons all-purpose flour
1 teaspoon baking power
1 teaspoon kosher salt (I used Himalayan salt - it's unprocessed and good for you too)
1/2 teaspoon ground black pepper
unsalted butter and vegetable oil (I have switched up and only use coconut for cooking)

Preheat oven to 300 degrees

Grate zucchini into a small bowl using the large grating side of a box grater.
Stir in the onion and egg.  Then stir in 6 tablespoons of flour, the baking powder and salt and pepper.  If your batter is too thin, add the remaining 2 tablespoons of flour.

Heat a large saute' pan over medium heat and melt 1/2 tablespoon butter and 1/2 tablespoon of oil.
When the butter and oil are hot, but not smoking, lower the heat to medium-low.  Drop heaping soup spoons of batter into the pan.  Cook the pancakes about 2 minutes on each side until browned.  Place the pancakes on a sheet pan and keep warm in oven.  Use more butter and oil in the saute' pan between batches if necessary to keep pancakes from sticking.

Serve warm and top it with just about anything you want!

I tried them drizzled with a tablespoon of raw, organic honey.  I also tried them with a few shakes of my favorite Mexican hot sauce.  You could dollop some sour cream or Greek yogurt on them too.  Sky is the limit when it comes to your taste buds and creativity.

Bon Appetit!

Friends Forever

Friends are hard to find. So when you are blessed with one do everything you can to preserve the relationship.

 You know the old saying ... keep your friends close, but your enemies closer?  Well, that was one of those sayings I used to think was true.  And maybe it still is to an extent.  But a conversation I had today with a dear friend of more than 20 years got me to thinking:  You need people in your life who have your back.  Don't let the haters or the false "friends" disrupt your spirit.  Who needs them "closer?"  You already know their M.O.  So align and surround yourself with people who are going to support you, tell you where you may be going wrong and help set you straight.  You need people who appreciate your  transparency and honesty.  While I understand the "fake it til you make it mentality," there's nothing like being REAL.  You'll feel a lot better about yourself and situation and who knows, your story can teach and inspire others.  You never know who you'll be a blessing to nor who could come as your blessing. 

Here's my living healthy and wealthy assignment for you this week.  Reach out and connect or reconnect with people you believe are special parts of your life.  Tell them you love them.  Tell them you've got their back.  Share a laugh or a cry.  "Friends" come and go.  But the "true-blue" ones last a lifetime.  As I pointed out to my friend Keisha Corban, we may not have talked for at least 15 years, but it's not like we've lost a beat.  We are kindred spirits.  I love her and appreciate her more today than I could have ever done when we back in high school.  The "Red Bone" and "Caramel Cone" are back together and we're about to show the world the true meaning of friendship.  Thank you Keisha for being my friend.  Smooches!!!

 

Let's Get To The Root of What You're Craving!

Hello my healthy and wealthy friends.  The weather is rapidly changing that means your diet should be changing too.  If you're like me, it's getting colder where you live.  Chances are you are looking to enjoy more comforting, warming foods to help you survive the fall chill that's in the air in many states.  One way to fill up without filling out (if you know what I mean), is to add root vegetable to your diet.    Root veggies make us feel physically and mentally grounded and for lack of a better word, ROOTED!.  They are a rich source of nutritious complex carb that provide a steady source of necessary sugars to the body without upsetting blood sugar levels.  Roots also increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

So let's get rooted folks.  Try out this simple, delicious recipe and tell me what you think.  See if it can curb your cravings for the usual sweets.


Recipe of the Month: Roasted Root Vegetables Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings


Ingredients 
1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)


Directions
1. Preheat oven to 375 degrees.

2. Wash and chop all vegetables into large bite-sized pieces.

3. Place in a large baking dish with sides.

4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5. Sprinkle with salt, pepper and herbs.

6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.


Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999

Prep Time 10 minutes
Cooking Time: 20 minutes
Serves: 4

Ingredients:
2-3 apples
2-3 peaches or pears
2 table spoons of "real" maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons of "raw" honey



Directions:

1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water.  Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes
4. Add lemon juice and cinnamon.  Cook for anouther 10 minutes, until soft
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often for 5 minutes.
6. Drizzle honey over th enuts and add ginger, but keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!

Share the wealth.  Forward this recipe to a friend!

Oh So Sweet Strawberry Smoothie

 

Hey friends, it's been a while since my last post.  I apologize.  I've been recovering from tennis elbow surgery and it's still very hard for me to type without experiencing  a lot of pain.  I wanted to share with you a quick and easy recipe that can be used  for a satisfying treat or even a fulfilling meal.  That's been the name of the game for me over the last month - quick and easy, since I am not allowed to lift anything or do any strenuous activity.  Here's the recipe for my non-dairy for my Oh So  Sweet Strawberry Smoothie made with Coconut-Almond milk.  One sip and you'd swear you were sipping one of those sensational tropical adult drinks on an exotic island.  This tasty beverage can be enjoyed by kids of all ages.  Best of all, it's roughly 80 to 100 calories, depending on the amount of strawberries you use or if you need a little extra almond-coconut milk to thin it out.  Try it out and tell me what you think.

Ingredients:

6 to 8 medium/large frozen strawberries

8 to 10 ounces of almond-coconut milk (found in the same section as soy milk)

1 or 2 packets of stevia (all-natural sweetener, no bitter aftertaste, better than those chemical sugar substitutes we are told are safe and excellent alternatives to sugar....uh...NOT!  Stevia is sold at health food stores, including GNC )

Toss all of the ingredients into your blender, magic bullet or whatever blender-like wonder you have, let it rip until it's "smooth".  Pour into your favorite cup, grab a straw and enjoy!

That's all to it.  The only warning here is to control yourself.  You'll want to slurp the entire thing down in seconds and even consider seconds.  You could if you were going to make this a meal.  I'd suggest adding a scoop of your favorite protein powder to give it a little more sustenance for your appetite.

Let's Dish: Ali B's Asian Cucumber Salad

Hey Healthy and Wealthy friends. Hope you are having a wonderful hump day. I wanted to "dish" today about a wonderful new find I was introduced to a a local farmer's market. It's this remarkable, delicious cucumber pictured here to the right.

I must admit, I was a bit intimidated when I first came across it.  While it looked like a huge squash, I was drawn to it's celery green color - something I'd never seen before in this category of vegetables.  The nice men who sold it to me said it is very popular, tastes similar to a regular cucumber and can be used in a variety of recipes or eaten as is.  Well, I dabbled around in the kitchen a couple of days, did a little research on the Internet and came up with a delightful, tasty and colorful creation which I think you will enjoy.  It's easy to put together too. 

Here's what you'll need:

serves 4 as a side dish

1 large or medium Asian cucumber (check your local farmer's market)
- slice to your preferred thickness and then quarter it - should have at least 2 cups.

2 Tbsp red onion - diced
1/4 cup Tbsp red bell pepper - diced
2 Tbsp yellow bell pepper - diced
1 small cove of garlic, crushed
1 tsp dried dill weed
1/2 tsp black mustard seeds (optional)

Dressing
1/2 cup cider vinegar
1/4 cup water
1T sugar
healthy pinch of salt


Combine cider vinegar, water, sugar and garlic in a small sauce pan and bring to a boil. Stir and remove from the heat when the sugar is fully dissolved. Add a pinch of salt and let cool.

Meanwhile, toss all the remaining ingredients together in a medium sized bowl. When the dressing is cool, pour over the vegetables; you may not want to use all the dressing if you prefer a drier salad. Toss and serve right away. Also, since the salad improves with sitting, it’s fine to do this up to several hours ahead of time.


Presto!!  Here's the final product....

Didn't I tell you it was colorful?!?!?  If you'd like to spice things up a bit, add a couple of dashes of your favorite hot sauce.  I used Sriracha Hot Chili Sauce- you can find it in most supermarkets or Asian food stores. And if you don't have black mustard seed, skip it.  Use fresh cracked pepper.  I omitted the salt, just because I'm always careful of my salt intake.  The salad didn't need it.  And instead of sugar, I used liquid stevia - sweetened to taste.


I really enjoyed this salad.  It was light and refreshing and best of all, easy breezy!  Best of all, a 1/2 serving is less than 30 calories, especially if you use stevia to sweeten it!!!! Try it you'll like it. 

If you have other recipes for this Asian cucumber send them to me.  I'd like to try a few more before the end of summer/fall.  Otherwise, I'll probably have to wait til next year when the farmers markets are in full swing.

Let me hear your thoughts on this latest healthy and wealthy recipe.

Smooches!

Health Nuts: Cracking the Code To Better Health

Hey there Living Healthy and Wealthy followers.  Hope everyone is doing what they can to live their best lives.  Instead of a traditional blog post, I decided to do a little somethin' somethin' different.  Today, I wanted to highlight a fellow health nut who is living healthy and wealthy. 

I'd like to introduce you to Lori, founder of SenTeAmental Moods - a tea company that is helping people brew better health one cup, one pot, and even gallons at a time.  She's following her dreams and not working for someone who decided to follow theirs (do you understand what I'm saying here?). I sure hope so. If not, leave me a message and I'll explain it to you. When you're done reading about Lori's company, check out her website http://www.senteamentalmoods.com and take her advice, which is "BE GOOD TO YOUR HEART AND ENJOY A FRESH CUP OF TEA".  Lori's products are definitely fresh.  I tried some recently.  In fact, it's called WaterColors - a crisp, aromatic berry blend that is sweet and relaxing and will excite your palette. 

And if you need help putting together your health puzzle, be sure to check out my website http://www.ritechoicenutrition.com and schedule a free health consultation.  You know my motto:  Your health is your wealth, SO STOP SQUANDERING IT!

Smooches!

About Us

Hello! Thank you for visiting us today.

I founded SenTEAmental Moods as a way of providing a simple way for people to indulge in the pleasure of tea while enhancing their well-being.

Our mission at SenTEAmental Moods is to help people discover the relaxing attributes of fine teas, and how tea contributes to wellness.

We present high quality teas imported from the best gardens in Asia, Africa and South America. We also obtain fresh fruits and herbs from local farmers and dehydrate them to use in our blends.

At SenTEAmental Moods we embrace the tranquil aroma, delicious taste and calming sensation of good quality teas. We offer our guests excellent tea products and accompaniments that will add to their appreciation of tea.

To manage the daily stresses in life, it's important to take a few precious minutes to relax and reflect. We are here to provide you with a simple way to rejuvenate your senses.

SenTEAmental Moods is for you. Use our Tea Resources page to learn more about tea. Visit our online Tea Shop to purchase your selections. Never hesitate to Contact Us about how we're doing. We love to hear from you.

Enjoy!
Lori

http://www.senteamentalmoods.com

Ignore Your Health and It Will Go Away

How many times have you tried to ignore a problem, a situation and a person hoping it or they would just simply go away?  Did it work?  Chances are if it did or it didn't, another unexpected circumstance popped up or even though you eliminated the issue you still could not get it out of your mind.  As I continue my journey in the health coaching world, I'm learning that people also treat their health like an unimportant annoyance that will go away in time if they continue to ignore them.  And you know what?  They are absolutely, emphatically, without a shadow of a doubt RIGHT!!!!

Let me give you a few examples or some actual real quotes I've heard over the years and even in the last few weeks: 

A woman says:  "I want to get more fruits and vegetables in my diet, but eating organic is not for me." 

A man says: "I'm not a "true diabetic", so I don't take all the meds my doctor prescribes."

A woman says: "After having 8 days off from work, I got extremely depressed thinking about going back.  If fact, this morning, I actually burst into tears.  So, I got out of my car and went inside and tried to work around it, but I was miserable the whole time."

Another woman says: "You know I have diverticulitis. (http://www.webmd.com/digestive-disorders/tc/diverticulitis-topic-overview  I can't eat anything with seeds or nuts.  I can't eat corn either.  Me:  "Wow, that seems extreme.  Have you gotten a second opinion.?"  Woman says:  "No, I just don't eat a whole lot of fruits, vegetables or nuts that have seeds and I'll keep taking the medicine my doctor has prescribed."  Me: "Do you have any other health problems?" Woman: Yes, but they're not related to my diverticulitis - so they don't really bother me."

OK, I think you get the point.  All of these are examples of diversion tactics people use to ignore their health.  Whether it's a mental, physical, emotional, spiritual or relationship problem, if it's not addressed it will affect your overall health.  So please my friends, whatever it is you have or you think you don't have it, look it straight in the eye and say, today is the day I get on top of this and assess how it's truly affecting me. 


The signs might not be so obvious, so really take time to look at every area of your life .  Figure out how it's affecting work, relationships, your time, your emotions, your finances, your physical health and most importantly, you happiness.  And if you need help, that is what I am here for.  Living healthy and wealthy is not just about what foods you put in your mouth, it's about learning to feed the mind, body and spirit.  Contact me for a free initial health consultation Sign-up on my website: http://www.ritechoicenutrition.com

Until next time, keep living healthy and wealthy!
 

Have You Taken/Given Any Vitamin "L" Lately?

Ahhh, vitamins.  We hear so much about them.  We think we know so much about them as well.  From Vitamin A, to Vitamin C, to D, E - and so on.  But one vitamin we don't hear enough about is Vitamin L.

I know.  You're thinking this girl is off her rocker.  There's no such thing as vitamin L.  Well my friends, I beg to differ.  And if you don't know what I'm talking about, chances are you are not taking or giving enough of it.  Vitamin L is something that everyone needs and deserves.  The "L" stands for LOVE.

Love is a four-letter word I don't mind using on a regular basis.   And I do my best to display it everyday, all day.

What is love?  What/Who do you love?  Who do you love?  Where can you find love?  Can you have too much of it?  While I will leave the first 3 questions for you to answer, I will weigh-in on the last two.  You can find love anywhere and everywhere.

You can find it at home, at work (yes, even at work), at church, at school, in your neighborhood, at the grocery store, at the mall, at a restaurant, the dry cleaners - OK, you get the drift.  What I'm basically telling you is this:  If you know what love is then you know you can find it and see it in almost everything or anyone.  And no, you can never have too much of it.  We should be expressing love every time we open our mouths and in our actions.  If we aren't, then we need to reassess our lives and figure out where we're falling short.

When we fill our lives with love, there's nothing that can harm us.  As the old saying goes, "Love conquers all."  So be sure to get a regular dose of vitamin L daily.  This is the only vitamin that will ensure you continue to live healthy and wealthy.

Love you guys!!  Smooches!



Mooooove Over Milk - Healthier Choices Are Available

Does milk really do a body good? If you believe the U.S. government's dairy campaigns, the "My Plate" food pyramid and other old wives tales, then you'd probably say yes.

Did you know we are the only mammals that drink another mammal's milk? We know that most people drink cow's milk, but the most surprising fact is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones.

Unbelievable right? I agree. Especially after having those milk campaigns and doctors drill into your head that you should have a serving a milk with each meal. What a waste!! Still don't believe it? Here's how the calcium loss plays out. Animal protein acidifies the body pH (milk is an animal protein). Calcium is an excellent acid neutralizer. The biggest storage of calcium in the body is in the bones. Therefore, the same calcium our bones need to stay strong is used to neutralize the acidifying effect of milk. The calcium is pulled out of the bones and leaves the body through the urine. The end result is an actual calcium deficit.

So am I anti dairy? No way! Occasionally, I love my full-flavored, full-fat butter pecan and pistachio ice creams. And I absolutely love low-fat cottage cheese. But nowadays, my milk of choice is almond milk. It contains more nutrients than other dairy milk alternatives like rice milk, it tastes great and you can find unsweetened versions that will only set you back 35 to 40 calories per serving.


According to my health nut colleagues "3 fat chicks" - Here are 6 benefits of almond milk:

Benefit #1: Weight Management

The low caloric content of almond milk causes less of an impact on our daily consumption of food calories. Some milk varieties contain more sugars than the cereal they get combined with.

Benefit #2: Heart Health

Almond milk contains no cholesterol and only 5 mg of sodium per serving. Consuming foods low in sodium and cholesterol help us to maintain better heart health and normal blood pressure. Without cholesterol, almond milk also decreases our chances of gaining bad cholesterol levels, all while increasing the good cholesterol levels. Almond milk also contains 150 mg of potassium in every serving. This mineral works to promote healthy blood pressure.

Benefit #3: Blood Sugar Friendly

Unlike other milk alternatives, the plain almond option contains only 8 grams of carbohydrates per serving. The 7 grams of sugars that make up the carbohydrate content have a limited affect on our blood sugar levels. When we consume simple sugars, our metabolic functions tend to miss the nutrients, storing much of the carbs as fat. Instead, the low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy. Diabetics benefit from this characteristic as well.

Benefit #4: Bone Health

Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D. These nutrients work together to build strong bones in men, women and children. Vitamin D also helps improve immunity and cell function. Some studies have shown that Vitamin D helps decrease osteoporosis and even Alzheimer’s disease. The magnesium in found in almond milk helps absorb more of the calcium provided by the nutritious beverage.

Benefit #5: Skin Care

Every serving of pure almond milk contains 50% of our recommended daily value of Vitamin E. This powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A use and availability.
More importantly, Vitamin E acts as the primary regulatory nutrient that improves skin health.

Benefit #5: Eye Health

The moderate levels of Vitamin A found in almond milk helps keep our eyes functioning properly. Vitamin A directly influences the eye’s ability to adjust to differences in light.

Benefit #6: More Muscle Power

Even though almond milk only contains 1 gram of protein per serving, it does contain B Vitamins in the form of riboflavin, plus other muscle regulating nutrients like iron. Each serving of almond milk contains about 4% of our recommended daily intake of iron, which helps muscles absorb and use protein for energy, growth and repair. Iron also regulates certain cell functions like oxygen absorption.

So there you have it! On your next grocey shopping trip, consider adding almond milk to your list. Try it out, see what you think. You can use almond milk just like you would use regular dairy milk. It works well in recipes, smoothies, cereals and as a stand alone beverage. Just be sure to read the label. You don't want to buy those sweetened and flavored ones with all the extra calories and sugar. Try the plain version or if you just gotta have flavor - try the vanilla- most are under a 100 calories per serving.

There is one caveat: be sure to shake the container well before serving since the milk is fortified with calcium which may have settled. Additionally, the milk should be consumed within about seven days of opening, which you may find is a shorter life than dairy milk. Once you start drinking it, it won't last seven days!!

Until next time, here's to your health and wealth!

Bonus Nugget!!!!!



Looking to add even more calcium to your diet? Coral Calcium may do the trick!!

Calcium is a daily calcium supplement that support your health providing you a complete source of calcium, magnesium, and vitamin D, plus chondroitin and glucosamine to help nourish your body and skeletal system. It may also help to increase the absorption of magnesium and potassium while maintaining healthy bones and teeth.

Everyday health benefits:

• Complete source of Calcium*
• Help nourish your body and skeletal system *
• Maintains healthy bones and teeth*
• Magnesium* improves absorption and regulation of calcium and potassium*

Nutritional Facts Label

 

 

For more information or to purchase coral calcium, visit online at:

 http://www.reduce3sizesin10mins.com

 

Almond milk resource: http://www.3fatchicks.com/6-health-benefits-of-almond-milk/

Curious about Quinoa

Yummy!!!  Quinoa, it's one of my new favorite foods that tastes great, is versatile and most importantly, is so good for you.  Don't know what it is?  I'm sure if you're a fan of any health show, cooking channel or read lots of food and trendy magazines, you've run across the word "quinoa".  It 's pronounced "keen-wah" - although I heard a guy the other day call it "ken-noah".  I don't care how you say it, just try it! It's become a go-to staple in my diet


So what is quinoa?  Here's a little 411 on this glorious grain:    Quinoa is a grain-like crop grown primarily for its edible seeds.  It has the most protein of any grain and is a great source of vitamins & minerals - iron, magnesium, Vitamin E, potassium, amino acids and fiber.  While it is ideal for vegetarian or vegan diets, my carnivorous friends will also benefit from incorporating it into their diet.

I know you're waiting for the big pay off... and that is the taste.  No fear, healthy can taste good too.  Qunioa has a a delicious nutty flavor.  And for those of us who are always on the go, it's quick & easy to prepare.  One piece of advice:  soak or wash the grains before you use them.  It helps improve the taste.

If you like rice and pasta, but are trying to cut back because of the calories and carbs, quinoa is a great alternative.  You can use it as a side dish, spice it up the way you like, add it to soups, eat it as a hot cereal, use it in baking and as I mentioned earlier, substitute it for your rice and pasta dishes.  There are so many meals you can create with quinoa.  It's up to you and your imagination. 

You can purchase quinoa from most health food supermarkets and lots of traditional stores are selling it now too.  The price-point varies - from $5 - $10, but keep in mind, a little goes a long way.  You probably won't have to buy it often - depending on how much you eat it.

So when you head out to do your shopping for the upcoming memorial holiday, think about serving up a quinoa dish.  It will surprise your family or your guests because it's unexpected and best of all, it'll taste so good.  Let me know if you try out any recipes or if you have any of your own.  Check out the recipe below that would make an excellent side dish or even a complete meal for non-meat eaters.

Prep Time: 15 Minutes Cook Time: 35 Minutes

Ready In: 50 Minutes Servings: 10

"Whether you're trying quinoa for the first time or just trying a new recipe for quinoa, this mixture of quinoa, black beans, corn, and spices will make this dish a new favorite."

Ingredients:

1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin

1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro

Directions:

1.	Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2.	Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3.	Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Nutritional Information

Quinoa and Black Beans

Servings Per Recipe: 10
Amount Per Serving
Calories: 76

• Total Fat: 1.5g
• Cholesterol: 0mg
• Sodium: 190mg
• Total Carbs: 13.7g
• Dietary Fiber: 1.9g
• Protein: 2.6g

Standing On God's Promises

Jeremiah 29:11  For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.




Hey friends... it's been a while since my last post.  I underwent shoulder surgery nearly 3 weeks ago and I have been easing myself back into typing.  Things are improving, but I still can't type too long without experiencing some pain.  So, I'll be short and sweet.  A recurring theme for me today and throughout my recovery has been this:  Stand on the promises of God and everything will work according to His will."

While I aware that God always has my back, I have to remind myself to not let negative naysayers and adverse situations cause me to falter.  It's easy to let feelings of doubt, despair and hopelessness set in.  But it takes courage, faith and joy to let your light shine.

I won't go into detail about all the obstacles that have come my way.  Just take my word when I tell you the road to recovery and justice has not been easy.  I however find comfort in knowing as the scripture tells us the Lord has plans that are meant for good.  I am a child of the most High King.  Every thing and anything I desire shall come to pass as long as it lines us with God's word.  This of course is true for you as well.  Man may fail you, but God never fails.  The victory is already ours!

May you continue to live healthy and wealthy, in Jesus name!

ONE SIZE DOES NOT FIT ALL

ONE SIZE DOES NOT FIT ALL

Have you ever went shopping, saw a really nice shirt, pants, dress or even jewelry . and the tag read "one size / or one size fits all" - and then you confidently tried on the item and then to your dismay it doesn't fit?  Of course you have.  We all have.  And this is why we know and can emphatically say ONE SIZE DOES NOT FIT ALL!!!  Whether the item was too big or too small, I'm sorry, but God didn't use a cookie cutter to create us so why in the world would we believe some die-cut, machine generated, pattern-based fashion fit us they way it might fit the mannequin or the super model on a runway?  This same theory holds true about diets.

Over the years, I've tried my fair share of weight loss, get fit quick programs and in the end - I looked great, felt great and got tons of compliments.  And then six months to a year later, the weight seems to find its way back to my butt, thighs, arms and gut!  What the heck!??!  I worked out hard, I ate what the program told me to eat...I followed the plan to the letter.  But what I didn't realize is so did millions of other people.  And just like me, thousands upon thousands found themselves back at square one - or even worse -- carrying more weight than they initially lost!

Not a good feeling people.  Anyone who has struggled with their health and weight knows this feeling all to well.  What I'm here to tell you today is that you can get off your diet roller coaster.  It's not the diet that keeps you dealing with your ups and downs - IT'S YOUR DIET!!!

Let me explain:  As I said, there is no one-size fits all diet.  You have to experiment and modify what you're eating and how much physical activity you're actually getting.  That's just the beginning.  There are a lot of other factors that can get in the way of your your health/weight goals.

Here's where I can help.  As I told you a few weeks ago, I am now in medical school, training to become a health coach.  A health coach is someone who guides you to reach your health and life goals by making step-by-step changes to your food and lifestyle, at a pace that's comfortable for you.

Please contact me today to complete a free health history and consultation.  We will spend about an hour going through your health history, goals for your health and what you've always imagined for your life.  We will also get a sense of how it would be to work together. 

If you have any questions, don't hesitate to contact me.  Drop me a line at aliciabettes@gmail.com

Remember your health is your wealth - and I'm here to help you claim what's rightfully yours!

A couple pieces of advice:

 - contact your doctor before beginning any weight loss program

- a good detox will help jump start your weight loss - try ours today!!

www.reduce3sizesin10mins.com

There is no greater love

Happy Resurrection Day!

John 15:13 - There is no greater love than to lay down one's life for one' friend. (NLT)

Jesus died, so that we could live.

And on this day, we honor the fact that He rose from the grave and lives.  This should teach us that we have the power to overcome any struggle or obstacle that comes our way.  Jesus provided our way of escape from the cruelties to life.  If we remain faithful and trust in God's word, he will reward us. 

And as we continue our journey to live healthy and wealthy, I want you to remember one thing - no matter what you're going through, no matter what someone says or does to hurt you or make you angry, you have been given the power to choose. 

Choose love today.  Love will lead you to breakthroughs, blessings and ultimately the abundant life God promised us, through His son Jesus.

John 13:34
So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. (NLT)

Proverbs 17:9Love prospers when a fault is forgiven, but dwelling on it separates close friends. (NLT)

Proverbs 10:12Hatred stirs up dissension, but love covers over all wrongs. (NLT)

Amen!  

MMM, MMM, Good!!!

Happy April Healthy and Wealthy friends!!

Let's get this month started off right.. and not be April Fools! 

I always think better after I've had a good meal.  That's why I strive to eat the best foods that will allow my body to perform at it's peak and beyond. 

So that got my culinary wheels spinning.  I kept thinking, what's for dinner tonight? I wanted something new, fresh and that didn't make me feel heavy.  Yes, I know it's Sunday and you'd rather eat out or have something that takes little to no effort.  But I wanted you to feel good about your meal and not have regrets as you're letting it digest.  That's why I am sharing this healthy recipe that's quick, takes little effort and will taste like a gourmet meal. I cannot take credit for it. It was shared with me by one of my Institute for Integrative Nutrition (IIN) classmates, Debbie. Thanks lady!!  Keep the recipes coming!

Please let me know if you try it and how you like it.  I will share many more recipes and tips that I learn from IIN. 

Here's Debbie's delicious recipe for Cashew Marinara Sauce over Zucchini Noodles.         2 servings 1 oz of raw cashews Small 1 1/2 can of tomato paste Garlic powder Dried Thyme Dried basil Celery seeds Oregano Onion powder or Granules 1/2 cup water Sea salt to taste or Braggs Liquid Amino First place cashews in food processor and pulse until thoroughly chopped. Then add all ingredients except the water. Pulse. Add the water. Do not cook. Shred the Zucchini and steam until it gets hot then remove from stove, then pour sauce over hot noodles

A New Beginning

Click graphic to learn more about the IIN experience

Good Evening my healthy and wealthy friends.  I hope you are having a wonderfully blessed weekend.  It's getting close to my bedtime, so I'll be quick.  Just wanted to tell you about my new beginning.  I am starting another chapter of my healthy and wealthy dream.  I am going back to school!!  Yes, school.  Tomorrow I will begin a nutrition program I've been contemplating taking for the last few months. I decided to take the plunge and signed up about 10 days ago.  I am so excited!!  Although I am already a certified nutrition specialist, this program is opening doors and windows I never imagined.  I will keep you posted on my progress and from time to time solicit your advice.  So please, keep me in your prayers and be sure to check in on me to keep me on my toes.

Thank you to everyone for your support. Our journey to living healthy and wealthy is really kicking into high gear now!!  I can't wait for more people to join us on this ride!

If you want to learn more about the program I'm taking, simply click on this link or any of the banners  that I've placed on my site for The Institute for Integrative Nutrition.  The school will also send you a FREE health book that contains a wealth of knowledge.  Check it out today!