About Me

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I'm on a mission: Discover the best foods to fuel the *mind* *body* and *soul* I'm also here to have fun. I am currently a student at the Institute for Integrative Nutrition on my way to becoming a Health Coach and Holistic Nutritionist. Day to day, I live my life according to what I'm going to eat next. When having breakfast I think about what I'm going to eat for lunch; when I'm having lunch I think about what I'm going to eat for dinner. I find that what I eat is a determining factor in how I feel. And what I do is fueled by what I eat. I am a fitness fanatic and a yoga lover. So fuel is vital and is needed for energy maintenance.

Thursday, September 9, 2010

It's Getting Chili Out There


Jeff's Turkey Chili Recipe

1 onion, chopped

4 cloves of garlic

1 can of diced tomatoes

1 tbsp of cumin powder

1 1/2 tbsp - 2 tbsp of red chili powder

1 tbsp of Sriracha sauce

1lb of ground turkey breast

1 can of kidney beans, drained

1 can of black beans, drained

Salt and pepper to taste

1. In a pan, use a little spray or a little oil and fry up the chopped onion and garlic. Once browned, remove onion and put it in a bowl to the side.

2. Re-spray the pan and add the turkey meat. While browning meat, add the cumin powder, the red chili powder and salt and ground pepper.

3. Once the meat is browned, add the can of tomatoes, the beans, chopped onions, garlic and the Sriracha sauce.

4. Set at low heat and cover. Let it simmer for 30-60 minutes. The longer you simmer, the more the flavors come out.

5. Add more salt and pepper to taste.

Option to serve with shredded cheese, cilantro, sour cream, or fresh avocado slices.


ENJOY!

Smells so good I could eat it…

Our Own Candle Company

“Smell my Nuts” 3 layers of flavor: Banana Nut Bread, Coconut, and Hazelnut

-Grapefruit

Neutrogena Pink Grapefruit Foaming Scrub







-Coconut

Skin Trip Coconut Lotion

-Green Tea

C.O. Bigelow Green Tea Glossy Lip Balm



Friday, August 27, 2010

Health Coaches Of Chicago

Check out what we do! Click below.

Visit HealthCoachesofChicago.com

Thursday, August 26, 2010

Simple Steps To Better Health

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley
It is amazing how many "Aha!" moments I have experienced during my unique nutrition program.
Try to incorporate 1 of these simple but life changing rules each day
1. Drink more water
2. Practice cooking
3. Increase whole grains
4. Increase sweet vegetables
5. Increase leafy green vegetables
6. Experiment with protein
7. Eat less meat, sugar, and processed foods; consume less coffee, alcohol and tobacco
8. Develop self-care habits
9. Have healthy relationships
10. Find physical activity
11. Find work you love or a way to love the work you have
12. Develop a spiritual practice

Tuesday, August 10, 2010

An Odd Couple




Since I am intolerant to cow's milk, I am always trying to find alternatives. My absolute favorite is Goat Cheese. Ever since I found out I can tolerate goat's milk, I've been absolutely LOVING it. Check out my favorite thing to pair goat cheese with...

Figs

Fig and Goat Cheese Pizza

Fig and Goat Cheese Pizza
8 dried figs
4 ounces goat cheese
3 tbsp chopped basil
1 tbsp pine nuts
drizzle olive oil and balsamic vinaigrette to glaze
pizza crust of choice or whole wheat pitas

Goat's Milk Ice Cream: Black Mission Fig
Laloo's ice cream is made with 100% goat's milk and has a custard-creamy texture. It is always in my basket at Whole Foods and the flavors are unique and delicious. Their signature flavor and my personal favorite is "Black Mission Fig." I get my dessert fix at 150 calories and also a fiber boost from the pureed figs.
Check out their other flavors: http://www.laloos.com/flavors.php


Sunday, August 8, 2010

Top Picks


Alex's Fav: WEBSITES
I am an avid reader, not only on my kindle but I check out these websites religiously. Visit my all time favorites.

Vitamin G: Health and Fitness http://www.glamour.com/health-fitness/blogs/vitamin-g

FitSugar http://www.fitsugar.com/

Corepower Yoga http://www.corepoweryoga.com/

Huffington Post: Living http://www.huffingtonpost.com/living/

Daily Candy http://www.dailycandy.com/chicago/

CHEW Chicago: Complete Health Education and Wellness http://www.chewchicago.com/

Livestrong: Health, Fitness, Lifestyle http://www.livestrong.com/

Daily OM: Nurturing Mind Body and Spirit http://www.dailyom.com/

Omega-3s

OMEGA-3 FATTY ACIDS

Add walnuts, you need your omega-3s today.

Sprinkle some flaxseed on your cereal, it’ll give it a kick of omega-3s.

Pick the salmon, it's loaded with omega-3s.

Okay fine sounds great but what are omega-3s?!?

Omega-3 fatty acids…

-essential fatty acids that our body can’t make so we have to get them through food

-found in fish such as salmon, tuna, halibut, nut oils, flaxseeds, soybeans, pumpkin seeds, walnuts, canola oil, avocado, arugula, tofu, edamame, brussel sprouts, kale, and spinach

-protect against heart disease, fight inflammation, helps with breathing, battles depression, lower blood pressure, reduce clotting, and may help fight diabetes

Cucumber Goat Cheese Salad kicked up with Omega-3s

2 cucumbers
 and 1 pint cherry tomatoes

2 tablespoons chopped fresh basil


1 cup crumbled goat cheese

*1 avocado


*1 tablespoon flaxseed oil

*1/4 cup of crushed walnuts

2 tablespoons balsamic vinegar


salt and pepper


Tuesday, July 6, 2010

DETOX


Feeling guilty about overindulging over the weekend? Drank too much alcohol? Or too many cupcakes? I'm often asked, how can I get back on track? How can I get rid of this sluggish feeling? Try to detox in a natural, healthy way.

-Stay away from processed food, cut back on sugar, stick to fresh whole foods (lots of fruits and veggies), and exercise

-Most importantly, drink plenty of water and green tea which is full of antioxidants and washes toxins out of the system.

-Rich detox foods: broccoli, red and green veggies, cauliflower, artichokes, beets, onions, garlic, beans

-Choose dark leafy greens which boost chlorophyll levels and gets rid of toxins.

-To help with bloating, choose whole grains

-Choose high fiber foods to eliminate bile and other toxins

-Lemons, oranges, and limes jump start the digestive tract with enzymatic processes

Besides eating a healthy balanced diet of clean foods, another component of detoxifying your body is eliminating stress. A beneficial way to manage this and to get your exercise is to practice yoga.

Alex's Fav-Corepower yoga,

2Hot yoga, Bikram yoga


Hot yoga is a way to detoxify your body; think of it as yoga in a sauna. It is cleansing because your skin is being used as a waste disposal system through sweating out toxins. Circulation and metabolism are boosted through deep breathing and yoga postures. Also, meditation and relaxing your mind deals with stress toxins.

Protein and How I lasted 1 week being a Vegetarian


PROTEIN
It is a widely known myth that protein only comes from meat, fish, poultry, milk and eggs. However, there are so many other delicious protein sources. I tested out a vegetarian diet (for 1 full week), so I had to find these sources and make sure I was getting enough. Protein is one of the three macronutrients required in humans (carbohydrates and fats being the other two). Proteins support and maintains blood, organs, muscles, hair, skin and nails.
-Plant proteins include: soy (edamame, tofu), legumes, grains, nuts, and seeds
(I also received protein from dairy and eggs)
Alex's Fav

Breakfast: 1 cup of oatmeal (6 grams), 1 cup of soymilk (7 grams), 1 bagel (9 grams)
Lunch: 2 whole wheat tortillas (5 grams), 1 cup beans (12 grams), salsa and cheese
Dinner: 5 oz tofu (11 grams), 1 cup of brown rice (5 grams) 1 cup broccoli (4 grams) 2 tbsp almonds (4 grams)

Snack: 2 tbsp peanut butter (8 grams) 8 crackers (4 grams)
Total: 75 grams of protein

MANAfoodbar is a great vegetarian restaurant in Chicago

Try the cucumber sake cocktail, mana slider (brown rice and mushroom burger with spicy mayo), and the watermelon feta salad.





So what now?
It was an interesting week living the life of a vegetarian. What I learned is that it is doable and quite delicious. But I was eager to add turkey sausage to my omelette and chicken to my fajitas. I will continue to be meatless on Mondays and at least 1 meal per day. Stay tuned!

Monday, June 14, 2010

Food Synergy


What is Food Synergy?
Nutritional values of some foods are enhanced through particular food combinations. When these foods are combined, they act synergistically and increase nutrient potency.
Here are some powerful combos~
*Whole-Grain Bread + Peanut Butter: the amino acids lacking in the wheat are available in the peanut butter so the two give all amino acids the body needs for protein synthesis
*Good Fats + Raw Salads or Vegetables: olive oil, avocado, and nuts. Helps with the body’s absorption of antioxidants and other essential nutrients.
*Broccoli + Tomatoes: both have cancer-fighting properties but tumor-inhibiting effects are enhanced when these are paired.
*Tomatoes + Heat: Tomatoes have lycopne, which is an antioxidant that fights aging, stroke and heart disease. Cooking or canning tomatoes or using tomato paste can increase lycopene by 500%.

*Green Tea + Lemon: Green tea has antioxidants, boosts metabolism, and keeps you hydrated but paired with lemon it is absorbed 13 times as many more antioxidants.
*Garlic + Fish: Fish oil reduces cholesterol and garlic is an anti-inflammatory.
*Orange Juice + Oatmeal: Prevents heart attacks, cleans arteries twice as effectively than consuming each on its own. The pair also stabilizes cholesteral levels.
*Apples + Red Wine: Prevent blood clots and improve cardiovascular function (make sangria!)
*Blueberries + Grapes: when paired there are greater antioxidant responses than when eaten alone*Nuts and Seeds + Dried Fruit: nuts and seeds are high in protein and have little water as well as dried fruit so when these dense foods are paired digestion is easier. (make your own trail mix!)

Thursday, June 3, 2010

Chocolovin

My Latest Obsessions...
Dark Chocolate Edamame
(Trader Joes)
*Protein
*Antioxidants
*Fiber
Dark Chocolate Goji Berries
(Whole Foods)
*Bioflavanoids
*Antioxidants
*Fiber

Monday, May 31, 2010

Meatless Mondays

Goal

*Reduce meat consumption by 15% to improve personal health and the health of our planet.

Benefits

*Live longer, spend less, reduce heart disease, curb obesity, reduce carbon footprint.

Meatless Monday Believer--Paul McCartney

All You Need is Vegetables

The Beatle says: "Having one designated meat-free day a week is actually a meaningful change that everyone can make, that goes to the heart of several important political, environmental and ethical issues all at once. For instance it not only addresses pollution, but better health, the ethical treatment of animals, global hunger and community and political activism."

Try this for lunch on Monday: Goat cheese grilled cheese on whole wheat with a fresh salad


Thursday, May 27, 2010

Summer Sangria

It's BBQ season! Instead of washing down your turkey burgers with beer (yes I said turkey burgers), try a refreshing and delicious cocktail.

Sangria
1 bottle of Cabernet (or any red) or a Sauvignon Blanc (or any white)
1 cup of fresh squeezed orange juice
1 cup of club soda
fresh cut slices of fruit of choice--such as peaches, oranges, apples, or grapefruit
1 pint of fresh raspberries
Let chill for one hour

*Red wine (in moderation) has been linked to lowering risk of ovarian cancer, Type 2 diabetes and protects against heart disease.
*Fresh fruit provides for antioxidants

Meredith sipping on our White Sangria Cocktails

Sunday, May 23, 2010

Balance

A balanced meal should include a carbohydrate, a protein, and a healthy fat. It also prevents cravings because each meal is satisfying and complete.

Carbohydrates are the body’s source for fuel. Choose complex carbohydrates as opposed to simple processed carbs.

*whole grains, oats, brown rice, whole wheat, fruits, and vegetables

*aim for about 45-65% of daily calories to come from carbs

Protein helps the body to build, maintain and replace tissue, maintains proper immune function, and provides essential enzymes.

*meat, poultry, fish, eggs, milk, tofu,nuts, beans, seeds, peas, grains, quinoa, and soy beans
*aim for about 10-35% of daily calories to come from protein

Fat is a concentrated form of energy and when paired with a carb slows down digestion to keep blood sugar stable. Fat is required to absorb vitamins and maintains cell membranes.

*omega 3 fatty acids found in fish and flaxseed, as well as olive oil, avocados, nuts and seeds

*aim for about 20-35% of daily calories to come from healthy fats

Try this balanced breakfast–Milk and Honey Granola with yogurt (whole grain oats, sunflower seeds, almonds, dried cherries, coconut, and honey)


Sunday, May 16, 2010

Superfoods


SUPERFOODS

*Provide disease-fighting nutrients

*Are highly filling

*Nutritional powerhouses

*Heart-healthy antioxidants

*Tools for losing weight or weight control

Wild Salmon Olive Oil Goji Berries Apples

Blueberries Oranges Pomegranates

Almonds Walnuts Broccoli Beans

Chiles Quinoa Yogurt Eggs

Oats Lentils Avocado Cherries

Spinach Dark Chocolate Tomatoes

Alex's Fav: