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!

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. No matter what kind of week you’re having, you should probably turn to Turmeric ;)

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’!

turmeric

TURMERIC MANGO SMOOTHIE

 

INGREDIENTS

  • 2 cups frozen mango, cubed
  • 1 cup frozen or fresh pineapple, chopped
  • ¾ cup filtered room temperature water
  • 5 oz plain fat free Greek, Icelandic, or coconut yogurt
  • 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!

 

 

“No Soup For You!”

 tomsto doup

Just kidding, you can have all of this delicious roasted tomato soup that you want!

Tomatoes get a lot of buzz in the nutrition world and  for good reason. Tomatoes are loaded with the most well known antioxidant/carotenoid, lycopene.

What is lycopene, and why is it so great?

Lycopene is a carotenoid found in tomatoes which gives it that beautiful bright red color along with a host of other powerful health benefits. Tomatoes have been shown to have anti-cancer, anti inflammatory, and cardiovascular benefits.  Lycopene has been linked with prostate cancer prevention in several studies. Continue Reading →

Coconut Lime Chicken Tacos

On the menu tonight:  Coconut-Lime Pulled Chicken Tacos!

Yum!

chipotle-lime-chicken-tacos

 

Coconut-Lime Pulled Chicken Tacos Makes 4 servings

  • 2-pound cooked chicken breast
  • 1 cup coconut milk (from the can)
  • 1/2 teaspoon cumin
  • Zest and juice of 1 lime
  • Splash hot sauce
  • Salt and ground black pepper
  • 1/4 cup fresh cilantro, chopped
  • Corn tortillas, warmed
  • red or green cabbage shredded
  • 1 avocado, peeled, pitted and sliced

1. Remove the meat from the chicken, then use your fingers to pull any larger chunks into bite-size pieces.

2. In a medium saucepan over medium heat, combine the chicken, coconut milk, cumin, lime zest and juice, and hot sauce. Simmer until heated through and thick. Season the chicken with salt and pepper, then remove from the heat. Stir in the cilantro, then divide the mixture between the tortillas.

3. Top each serving with shredded cabbage and avocado.  Or choose any toppings you like!

Dynamite Ginger Kale Bowl with Cauliflower Rice

IMG_3201I am OBSESSED with one bowl dinners!

When schedules get crazy and hectic, easy dinner recipes are a must – and this DELICIOUS ginger kale bowl couldn’t be easier to throw together after a busy day.

Simply chop up some garlic and ginger, stir-fry with some ground turkey (or a can of chickpeas for my vegetarian friends), add a bunch of kale and VOILA………..You just made a ginger kale bowl!  The most complicated part of this recipe is the cauliflower rice (which is not complicated at all – just throw in a food processor and pop in the oven for 20 minutes).  For heartier appetites, you can serve over rice or quinoa.

AND……IT’S HEALTHY!

This yummy recipe is gluten free, dairy free and has vegan options.  Cauliflower is high in glucosinolates, that may help lower the risk of cancer. Cauliflower is also high in Vitamin C and Vtamin K, an essential vitamin. Ginger is a digestive stimulant and helps with blood circulation and garlic is anti-inflammatory, the perfect combo for fighting winter germs . Kale is loaded with fiber, vitamin A, C, K and folate. It also helps combat inflammation.

Ingredients
  • 1 large head of cauliflower (Use two if you have big eaters)
  • 2 tablespoons olive oil
  • 4 garlic cloves, chopped
  • 2 tablespoons chopped peeled fresh ginger
  • 1 pound ground meat turkey or 1 15 oz can of chickpeas, drained (I used both)
  • 1 pound kale (2 bunches), stemmed and leaves torn into large pieces.  (I used a bag kale salad to save time)
  • 2 tablespoons tamari
  • 1 cup mixed chopped basil and cilantro
  • salt and pepper to taste
  • chopped peanuts and sriacha for serving
Instructions
  1. Preheat the oven to 425 degrees
  2. Make the cauliflower rice: coarsely chop the cauliflower florets and place in a food processor. Process until the texture and consistency of rice. You may need to do this in two batches.
  3. Spread the cauliflower evenly on a baking dish and bake for 20 minutes, stirring halfway through.  Remove from oven and set aside.
  4. In a large nonstick skillet, heat the olive oil. Add the garlic, ginger and saute for 1 minute.  Add ground meat (and/or drained chickpeas) and cook over moderate heat, stirring, until the meat (if using) is just cooked through, about 5 minutes.
  5. Add the kale and stir-fry until tender, about 8 minutes. Stir in the tamari, herbs and season with salt and pepper to taste
  6. Serve with cauliflower rice, chopped roasted nuts and Sriracha.

Recipe inspiration from Food and Wine