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!

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!