Health Coaches Of Chicago

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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

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

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