Coconut and Almond Protein Pancakes

Happy Thursday!!! Today's entry is a A "Rite Choice Nutrition" Recipe Favorite.  Check this one out from one of my healthy and wealthy peeps!  Coconut and Almond Protein Pancakes.  So, so, yummy and you don't have to feel guilty about enjoying them because they pack a powerful protein punch!  Click on the link below for the full recipe.  This is yet another deposit to your health and wealth accounts.  Enjoy!

Female Health Motivation: Coconut and Almond Protein Pancakes: Prep time : 5mins Cook time: 2mins: per pancake Makes 3 pancakes    Ingredients:   Traditional Oats, 40 g Ground Almonds, 1...

Sweet, Sweet Sleep

Good afternoon my healthy and wealthy friends.  Wherever you are, I hope you are having a brilliantly and wonderfully blessed day.  I plan on keep today's post short and sweet - because there's a queen-size, pillow-top mattress and three fluffy down-feathered pillows awaiting me.  That's right, I am headed for a siesta as soon as I finish writing.  Yes, it's the middle of the afternoon - no I am not sick.  But when your body tells you to "lay it down" you need to listen.  Even if I don't fall asleep, I am taking time to stop and rest so I don't collapse and fallout.  I feel great.  I've been really busy getting my arms back in shape after 3 major surgeries in 9 months and I'm also prepping for my Eating For Energy Workshop this Thursday, February 9, 2013 at Accelerated Rehabilitation Center, 8658 S. Cottage Grove in Chicago - starting at 6:30pm (shameless plug - but join me if you can).  And I also have a half-dozen appointments between tomorrow and Saturday.  So you see, a girl needs her rest!  And you probably do too!  It's so important that we get at least 6 to 9 hours of sleep every single night - and take naps when the feeling hits you (20 to 30 minutes only! - You don't won't to ruin your bedtime).  Anything less than that is a huge problem.  You'll not only experience fatigue or lack of energy, but lack of sleep has been linked to depression, obesity, high blood pressure, headaches, blood sugar swings and many other unnecessary health problems.  The U.S. Centers for Disease Control estimates nearly 40 million American suffer from lack of sleep.  Are you a part of the statistic?  Find ways to "fit out" instead of "fitting in".  Simply put, do something out of the ordinary - kick the status quo in the can and walk in a zig-zag instead of the mundane straight line.  Stop depriving yourself of this essential element of living a healthy and wealthy life - SLEEP!  Enough said, I'm going to bed!  Ciao!

Burn Baby Burn - Heartburn Inferno!

OMG!  I have never, never, never, never, EVER had heartburn or acid reflux in my life.  That is until tonight! It was one of the worst things I have ever experienced.  I seriously thought I was going to choke, fall out and die.  No kidding.  It hit me out of nowhere.  I was walking through the grocery store after having dinner at a nearby restaurant just 10 minutes prior to the episode.  I got ready to say something to the clerk when all of a sudden the Great Chicago Fire erupted in my chest and throat.  I was paralyzed physically and verbally.  I couldn't move, I couldn't speak.  I began gasping and trying to swallow, but the burning sensation nearly caused me to blackout.  Tears welled up in my eyes and all I could think what the heck is happening to me?  Within about 90 seconds, what felt like a never-ending burning sensation subsided and I slowly was able to breathe and speak without gasping for air.  I began to swallow and dry the tears from my face.  It then hit me - you just had an episode of acid reflux!  Wow!  I had heard of people having this, I've seen commercials for over-the-counter treatments but never had to deal with it personally.  Even as a health coach, I haven't had any clients that report having acid reflux.  And tell you the truth, I hope I never do!  That's not to say I wouldn't welcome them to the Rite Choice Nutrition family - I just never want anyone to experience what I went through and I am going to make sure it does not happen to me again.

Time for a quick medical lesson:

What Is Acid Reflux Disease?

The fabulous staff at WebMD helped me to understand what acid reflux is.  Without getting too technical, it's basically when stomach acid moves up into your esophagus.  This happens when a ring of muscle called the lower esophageal sphincter or LES for short doesn't close all the way or opens too often when food passes through it.

 

What Causes Acid Reflux Disease?

Ok, now that I understood that, I had to figure out what causes it.  I was shocked to learn there are so many things that can lead to acid reflux.  Some of the common risk factors include:

• Eating large meals or lying down right after a meal
• Being overweight or obese
• Eating a heavy meal and lying on your back or bending over at the waist
• Snacking close to bedtime
• Eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods
• Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea
• Smoking
• Being pregnant
• Taking aspirin, ibuprofen, certain muscle relaxers, or blood pressure medications

 

 

As you can see, I highlighted a few of the risk factors. That's because these are the ones I believe sparked my episode. Starting backwards, I took ibuprofen a few hours before dinner and I am still taking a daily, low dose of blood pressure medicine - per doctor's orders for the next 3 months. I drank both coffee and tea earlier in the day. And I ate just about everything mentioned in the list of food except mint. Oh, but now that I think of it, I did have some mint flavored chewing gum too! Oy ve! The fatty food was my weekly splurge - which was fried onion strings with jalapeno peppers. Yummy, but I think I won't indulge in them for a while after what just happened.

 

What Are the Symptoms of Acid Reflux Disease?

In case you can't relate to the description of the symptoms I had, here are some other common one\:

• Heartburn: a burning pain or discomfort that may move from your stomach to your abdomen or chest, or even up into your throat
• Regurgitation: a sour or bitter-tasting acid backing up into your throat or mouth

Other symptoms of acid reflux disease include:

• Bloating
• Bloody or black stools or bloody vomiting
• Burping
• Dysphagia -- a narrowing of your esophagus, which creates the sensation of food being stuck in your throat
• Hiccups that don't let up
• Nausea
• Weight loss for no known reason
• Wheezing, dry cough, hoarseness, or chronic sore throat

These symptoms surprised me as well - because I dismissed them and related them to something else.  Good reminder to not to that.  There's a reason why something happens and it is not always what we think it is.

How Is Acid Reflux Disease Diagnosed?

Here's the deal friends:  If you have acid reflux symptom two or more times a week, it's probably a good idea to make an appointment to see a doctor.  That is a feeling I would want to have twice in a lifetime, let alone more than twice a week!  Of course there are several medication on the market to treat the problem, but being a holistic practitioner, I seek natural remedies first.  Avoiding the triggers is what I always do first.  Then I'll look for an alternative treatment and if all else fails, I turn to meds temporarily while still avoiding the triggers.  Lifestyle changes are key when fighting any sickness or disease.  If this doesn't work or if your symptoms become more severe, you physician may need to test and check for other problems.

The road to living healthy and wealthy can sometimes be a little bumpy.  And as the old saying goes, you play with fire, you'll eventually get burned.  In my case it was heartburn!  Well, I let my guard down and even though I was mostly enjoying healthy foods, I probably overdid it with spicy meals (I just love spice) and the citrus too (lime, orange, pineapple).  Those are some of my favorite fruits to squeeze over veggies, salads and whole-grains.  Guess I'll have to make some modifications along the way and pay more attention to food combinations.  I like things hot, but that was way too hot for me!

Take care everyone.  Until next time - keep investing in your health and wealth.  Leave me a message here on the blog and tell me about how you're depositing into your account.  You can also follow me on Facebook.  Peace!
 

Boost Your Energy, Get Your Spark Back

Hey, Hey, Hey everybody (in my best Fat Albert Voice) !  I absolutely loved that show growing up!  Any-"hew" it's just after 1pm CST and this is the time of day when most people start feeling like enough is enough, they need a nap and just can't seem to get their motor revving to finish the day.  Been there, done that and it is the worst feeling ever!  But since I started my journey to live healthy and wealthy, I have reclaimed one of my greatest commodities.  And that is MY ENERGY!!!  I'd like to share with you my top 3 quick fixes to boost your energy and get your spark back.

The first thing I do when I'm feeling sluggish is grab some water! Splashing it on your face can help, but I suggest drinking at least eight ounces right off the bat.  Give it about 10 minutes and you'll feel like a new person.  Still feel like your tank is running low, drink another four to six ounces and then remember to hydrate every 20 to 30 minutes.  Your improved amount of energy will surprise you and anyone who saw you fading away in your groggy state.

My next suggestion is take a walk.  A brisk 10 to 15 minute walk will get oxygen flowing to your brain, blood circulating all through your body and clear out toxins that could be building up or causing swelling in your legs, hands or feet because you have been sedentary.  It's always a good idea to get a good walk/stretch in every 20 minutes if you have to sit long periods of time.  It'll do wonders for your energy and your overall health too.

And if water and walking aren't doing the trick (but they likely will), grab a mini-energizer snack.  Oh yeah, I know you just had lunch and hour or two ago, but if you aren't eating wisely, then whatever you ate could be the culprit zapping your zest!  Some of my favorite snacks are a small handful of almonds (roughly 12), five ounces of Greek yogurt, a cup of white or green tea, a home-made, no-bake energy bar and any fruit I might have a hankering for (apples, kiwi, bananas, grapes).

These are just a few of my many tips to keep you energized throughout the day.

If you'd like to learn more about eating for energy, please contact me about my free workshop in the Chicago area on February 7, 2013 at 6:30pm.  I'd love to see you there!

Until next time, remember your health is your wealth.  How will you invest in it today?!?!?!

It's A New Season, It's A New Day

It's a new season, it's a new day.  Fresh Anointing is flowing our way!

Happy New Year to all of my healthy and wealthy friends, family and followers.  2013 will be our best year ever!  That's because the best of our lives is still ahead of us.  Forget about the past - you can't go back.  Shake off the hurt feelings and the pain - yes, time heals all wounds but you have to move forward.  Focus on the present - it's a gift and look to the future with great expectancy and abundance of joy, happiness, peace, deliverance and most importantly love!  Get ready my friends to get even healthier and wealthier in this new year.  It's our divine right.  It's our destiny.  WALK IN IT!!

 

 

New Year, New You

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry's every night? Are you stressed at your job and feel too tired to exercise after work? If you don't tackle the root of the behavior, it will be much harder to accomplish your goal.
3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Happy New Year!


Upcoming Events

 

1/8/13 Zumba with Rite Choice Nutrition
7pm, Tuley Park, 501 E. 90th Place -Chicago

1/10/13
Zumba with Rite Choice Nutrition
7pm Tuley Park, 501 E. 90th Place - Chicago

THE COST IS ONLY $5 PER CLASS!!!




2/7/13
Eating For Energy Workshop
6:30pm-8pm, Accelerated Rehabilitation Centers
8658 S. Cottage Grove, Unit 400 - Chicago
RSVP by Monday, February 4, 2013 - Call 773-559-7384 or email alicia@ritechoicenutrition.com

 

 

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!