The concept behind J C R is the melding of nutrition and exercise to achieve your personal goals. Whether you want to lose weight, learn how to cook a nutrient-rich, tasty meal or jumpstart an exercise regime, J C R can help.
J C R offers a variety of services including in-home personal training (with minimal equipment), in-home cooking instruction, grocery shopping assistance and meal preparation.
J C R works with people of all levels of fitness, whether it be the endurance athlete training for a marathon, the "couch potato" who wants to resume a fitness routine after several idle years or the lifelong sedentary who wants a complete lifestyle change.
J C R works with people of all ages including younger athletes with sport-specific or weight loss goals, "older" athletes with motivation and nutrition issues and elderly people with range of motion and activity limitations.
For more information, please call James at 773.477.9217
News & Updates:
Welcome Dr. Fuhrman Chicago Immersion Participants!
I hope you enjoyed the presentation yesterday and have made the decision to take control of your health! Many of you asked me for my blended salad recipe (which I am enjoying as I'm typing this!) So here it is:
Standard recipe for blended salad:
For 1-2 persons (yields about 48 oz):
1 small tomato
1 TBLS seeds (I alternate flax, hemp, chia, pumpkin, sunflower and sesame or use a combo)
¼ lemon (I use the pulp and juice, no rind)
¼ lime (ditto)
½ inch piece of fresh ginger
½ of a red pepper
½ of a large cucumber (about 3-4 inches)
A handful of fresh basil (no stems) or 1 teaspoon of dried
A handful of fresh dill or 1 teaspoon of dried
A handful of fresh parsley
A handful of fresh chives or 1 scallion or a slice of red onion
2 leaves of kale, red kale, lacinato kale or collard greens
A large handful of arugula
A chunk of red cabbage
2 TBLS. nutritional yeast (Nature's Garden or Vegetrates brand are unfortified or have low amounts of folic acid added, so they are recommended)
1/2 celery stalk
6 leaves of romaine
Directions: Place all ingredients into a high speed blender in listed order, except for the yeast, celery and romaine. Blend on low speed for about a minute to make sure the flax gets ground. Gradually increase the speed until liquefied, then shut off the blender. Add the nutritional yeast and a few of the leaves of the romaine. Blend on medium/high using the celery stalk as a pusher. Then, one by one add the remaining romaine leaves, then cut up the celery stalk and add it. Blend on high until liquefied. Drink immediately.
Other possible ingredients you could add:
½ small beet
¼ of a jalapeno or other hot chile
Other herbs that work well: cilantro, tarragon
½ zucchini or yellow summer squash
GFE (grapefruit seed extract)
I'll admit this list of ingredients looks daunting, but here's a tip: I make it the night before, except I don't blend it. I put the blender container in the refrigerator with all the ingredients in it except for the Romaine and yeast, and then just pull it out and blend it in the morning.
Welcome Dr. Fuhrman Immersion Weekend participants! I hope you enjoyed the food at San Francisco this past weekend and at Princeton two weeks ago. While I am enjoying my morning's blended salad, here is a bonus recipe for a great Winter salad dressing. Just toss it with some romaine, julienned apples, dried figs and some nuts (pecans, walnuts, almonds, pistachios, or cashews would all work well):
1 cup unsweetened almond milk
½ cup raw almond butter (you may also substitute a 12.3 oz box of firm lite silken tofu for the almonds and almond milk)
¼ cup Dr. Fuhrman’s Black Fig Vinegar
¼ cup raisins
2 tsp Dijon mustard
½ tablespoon ground chia seeds
3 tsp maple extract (Whole Foods carries a maple extract, Frontier brand, that has no alcohol and is glycerin based)
In a high-speed blender, process all ingredients until creamy and smooth.
Makes about 2 ½ cups or 5-6 servings.