lisa-smile

Lisa Cohen MS, CN

nutritionist and exercise physiologist

You deserve to enjoy a great quality of life for years to come, to look and feel great and have the energy to focus on what matters most to you!

Workout Video – Grave Digger

One of my favorites!

This is a great exercise for improving core strength, posture, and stabilizing the scapula.

Start in a very strong plank pose with all of the core muscles locked in.  As you pull the elbow up, you are isolating the postural muscles that stabilize the scapula in your upper back.  You are also working on balance, coordination as well as strengthening all of the muscles associated with core strength.

  • Level 1 – Demonstrated with elbow bending
  • Level 2- Demonstrated with a straight arm

Do 2 sets of 20 repetitions

Filmed by Jillian Livingston  http://www.aspenreallife.com

 

Cinco De Mayo Salad!

Mexican food! It’s delicious and everyone loves it, but it can be a tad difficult to keep things on the lighter side when eating mexican style!  Here is a light, healthy and delicious Mexican salad in honor of Cinco De Mayo

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Chef Krisi’s Jicama Mango Orange Salad!

  • 1 Jicama, peeled and julienne (Krisi advises using a cuisinart)
  • Zest of 1 orange
  • Orange slices, chopped
  • 3 small mangos, julienne
  • 1 pinch of red pepper flakes or chopped jalapeno
  • Chopped Cilantro
  • Chopped chives
  • Salt and pepper to taste

 

Sorry everyone, Chef Krisi never gives me an exact recipe!

You will have to wing it with the herbs, but this simple salad is guaranteed to be a hit!

The Amazing Power of Turmeric

Whenever I’m having one of those weeks where my body is feeling sluggish and tired or I’m starting to detect the beginning of a cold, I turn to Turmeric.  Turmeric is a powerful healer. Its strong anti-inflammatory and antioxidant properties have linked it to the prevention and treatment of chronic diseases such as cancer, liver disease, arthritis, Alzheimers, and diabetes. It works to boost fat metabolism, support digestion, and cleanse both the blood and the liver.  Actually, no matter what kind of week you’re having, it is a probably good idea to add some of this potent spice into your diet!   😉

I take turmeric supplements make sure that I am nourishing my body with the potent health benefits that this little spice boasts. But on days when I’m feeling like I need a little something…moreI whip up a batch of my Tasty Tumeric Mango Smoothie,  sit back, close my eyes, and start sippin’!

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TURMERIC MANGO SMOOTHIE

 

INGREDIENTS

  • 1 cup frozen mango, cubed or 1 cup frozen or fresh pineapple
  • 1 banana
  • 1 cup water
  • 1 Tsp coconut oil
  • 1-2 Tbls hemp Seeds
  • 1 Tbls chia seeds
  • 5 oz plain fat free Greek, Icelandic, or coconut yogurt (vegan option)
  • ½ tsp ground turmeric
  • ½ tsp ground cinnamon
  • Optional garnishes: goji berries, toasted unsweetened coconut flakes, raw hemp seeds

 

Vitamin D: The Sunshine Vitamin


sunlight

 

Vitamin D is vital to optimal health and well-being.  It is being talked about more and more in the media and among nutrition experts, and for very good reason.

This incredibly important nutrient is essential for health. Recent research suggests that it may have benefits such as improving immune function, preventing disease, reducing inflammation, boosting mood, building bones, and even easing muscle aches. But, it can be hard for many of us to get enough of it during certain times of the year.

Here’s why: our bodies make Vitamin D when we are exposed to sunlight. The sun is actually our greatest source of vitamin D.  During the winter months when it’s cold outside, we may not get the levels of Vitamin D from the sun that we need for our bodies to function optimally.

While Vitamin D isn’t found in just a ton of foods, it is found in some.

Here are a few ways to get more Vitamin D:

1. Fatty Fish

Fatty fish like wild caught salmon, mackerel, cod, sardines and tuna are packed with Vitamin D. Buy these fish fresh or frozen, and of course wild caught, or pick up some that are packed in a can.

2. Whole Eggs

Eggs are a great source of Vitamin D, but it’s important to note that the Vitamin D in eggs comes from the yolk.  There are other nutrients that are only found in the yolk of the egg, so I recommend eating the whole egg (and look for organic, pasture-raised eggs).

3. Shiitake Mushrooms

Some mushroom species, including shiitake mushrooms, are a great source of Vitamin D. Buy them fresh when you can, but dried shiitakes are available in most stores as well and are great to toss into soups, or added to grain dishes, meat dishes or other veggie dishes. They’re incredibly flavorful and a little goes a long way!

4. Vitamin D Supplement

I recommend Premier Research Labs pharmaceutical quality Vitamin D3 supplement during the winter months.   Contact me to order this high quality supplement today!

 

 

Broccoli Arugula Soup

 

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It may not look like much, but this creamy broccoli, avocado and arugula soup was especially phenomenal. One of the better soups I’ve had in a while!

I modified this soup from one of my FAVORITE recipes by Gwyneth Paltrow.  I was inspired to add the avocado and red pepper for serving.  You can also SUBSTITUTE spinach for the arugula for a milder flavor.

This soup packs a ton of greens and good fat and all that combined leaves you feeling light, healthy and energized!

You will need:

  • 1/2 yellow onion
  • 1 Tablespoon olive oil
  • 1 full head broccoli (stems kept at least an inch long)
  • 2 handfuls arugula or spinach
  • Salt (about 1/2 teaspoon) or to taste
  • 2 1/2 cups water
  • 1/2 fresh lemon
  • sprinkle of red pepper flakes (optional)
  • avocado slices for serving

Directions

  1. Saute onions in olive oil for about 5 minutes or until soft and translucent.
  2. Add broccoli, stirring for 1 minute.  Add water and cook, covered, on low heat for 8 minutes or until broccoli is lightly steamed.
  3. Place cooked broccoli and onions and all the other ingredients in a blender or food processor. Add additional salt and pepper to taste.
  4. Serve with a healthy squeeze of lemon in each bowl.
  5. Add avocado slices and red pepper flakes.