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!

Thanksgiving Beauty

I am doing some Thanksgiving plotting!  Roasted Brussels Sprouts with Grapes and Walnuts Anyone?

From Whole Living,2011

From Whole Living,2011

Ingredients

  • 24 ounces brussels sprouts (about 8 cups), halved or quartered if large
  • 24 ounces grapes
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons fresh thyme
  • Coarse salt and freshly ground pepper
  • 2 teaspoons balsamic vinegar
  • 1/2 cup walnuts, toasted and coarsely chopped

 

Directions

  1. Heat oven to 450 degrees. On two rimmed baking sheets, toss brussels sprouts and grapes with oil and thyme. Season with salt and pepper. Roast, until caramelized and tender, about 20 – 25 minutes.  NOTE:  Watch the grapes.  I like to  add the grapes during the last 15 minutes of roasting.
  2. Drizzle each tray with 1 teaspoon vinegar and scrape up any caramelized bits with a wooden spoon. Toss in walnuts.

Indulge, Have Fun AND Stay Healthy This Holiday

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The holidays are about enjoying family and food and the sweet fun magic of the season!

So ditch the stress, the weight gain, the yo-yo diets and the flu, and make some simple changes to your daily routine to give your body that extra BOOST it needs to work its natural magic by incorporating the following into your week, and say hello to one DELICIOUS holiday season:

  1. Start off your day with detoxing lemon water – it awakens your organs, revs your metabolism, and alkalizes your body so that your body can start cleansing before you’ve even had your breakfast.
  2. Kickstart your day with cleansing greens. Throw them into a green smoothie, enjoy them with an omelette, or sprinkle some spirulina in your yogurt and granola! Greens contain phytonutrients that help to escort toxins out of your body, and they’re filled with age-defying antioxidants. Aim for 4-8 cups a day!
  3. Take probiotics! Increasing the flora in your gut will help to keep your entire system in balance so you can fight illness and digest more efficiently. Also incorporate more fermented foods (kimchi, kombucha, tempeh, etc.) into your diet to help your mighty microbiome thrive!
  4. Drink  my immunity tea and 70-80 ounces of H20 between meals to stay hydrated and keep the toxins moving out of your system. When you’re not drinking water/tea, hydrate internally with high water content foods.  Add some organic fruit to your water glass for some much needed electrolytes.
  5. Avoid snacking! Digestion is extremely taxing for your body. And when you are constantly feeding it snacks, your body is constantly working – and working hard – to digest everything thoroughly. When you eat 3 balanced meals per day, with no snacks in between, you give your digestion a break and allow your body to focus its energy elsewhere. This is when it is able to restore its functions, heal properly, and get you those results you dream of.
  6. Be sure that you’re eating enough fiber Fiber is what keeps you full, and keeps your digestive system functioning optimally. It binds to toxins in your digestive tract to help move them out and also feeds that gut flora! Whole grains, organic fruits and vegetables, and beans!
  7. Speaking of superfoods….indulge in superfoods! (I can help you with that!) Each amazing superfood has unique healing qualities and works to help your body absorb all the good stuff, so it can kick out all the bad. With a balanced, superfood diet, each bite is healing your system and optimizing your health.
  8. Sweat it out! Get moving in any way that inspires you – whether it’s running, dancing, or sweaty bikram yoga, get those sweat glands going! Your pores are the body’s detoxing pathways. When you break a sweat, you are actively expelling toxins from every inch of your body.
  9. Treat yourself to a relaxing, healing deep tissue massageThis will help to release toxins that were trapped in muscular tissue.
  10. Get that beauty sleep!!! This one is key. As you rest, your body repairs itself, and without this vital sleep your body is unable to function at its full potential (eg your immune system is compromised). So do yourself a favor…stay in one Saturday night. Sleep in on Sunday morning. Give your body a chance to heal.
  11. RELAX. Practice stress management. When you’re under stress your hormones fall out of balance which leads to weight gain, anxiety, lack of energy and even illness. A stressed body holds on to toxins, so it’s important to keep your stress levels in check. This might mean taking a few moments in the morning to meditate, taking a walk, or just making time to do something you enjoy.

My Favorite Smoothies

A lot of you have been asking for smoothie recipes this week so I thought I would share all of my faves.

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My Go To Green Drink

Green smoothies are one of those things that sound and sometimes look disgusting but are actually so delicious!

If you have never tried a green smoothie, or you’ve had them daily for years, I promise  you will love this recipe. It not only tastes so delicious, but you can feel your body flooding with nutrients. All these delicious greens have such a wonderful alkalising effect on the body which reduces inflammation and have an incredible detoxifying effect on the body, which leaves you with the most amazing boost of energy!

This smoothie makes for  great breakfast or afternoon snack.

  • 1 cup almond milk or water
  • 2 handfuls spinach or supergreens
  • 1 stalk celery
  • 1 cucumber peeled
  • 1 pear or apple
  • 1 banana (frozen is best)
  • 1 tablespoon chia seeds
  • 1-2 tablespoons hemp seeds
  • 1 teaspoon coconut oil
  • 5 cubes of ice

Some times I add in 1 or more of these:  lemon, basil, ginger, mint, parsley, essential fatty acids,

almond shakec5

Anika’s Creamy Protein Shake

So the name of this recipe certainly doesn’t give you the image of a very healthy drink, but trust me, it’s packed with goodness and tastes amazing, like dessert in a glass!  To make this rich flavor we use a combination of banana, almond butter, medjool dates and almond milk. This “milkshake” is the perfect sweet treat and is an awesome way to start the day or replenish glycogen levels post workout. The combination of carbohydrate and potassium from the banana, fructose from the medjool dates and protein from the almond butter make this perfect after intense exercise. Because of it’s high fibre content it will also help to stabilize blood sugar levels, keeping you sustained and energized for longer.
  • 1 cup almond milk or coconut milk
  • 2 dates, pitted
  • 1 banana (frozen is best)
  • 1 heaping tablespoon almond butter
  • 1 tablespoon hemp seeds or Protein Powder
  • 1 tablespoon cacao powder
  • 1/4 teaspoon vanilla
  • Sprinkle of cinammon
  • 5 cubes of ice
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Cacao Kapow

Perfect for hydrating after a sweaty hot yoga class or any hard workout.  Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients and electrolytes that yield an array of  benefits for healthy glowing skin, increased metabolism, and hydration.  Shown here with a sprig of mint and topped with cacao nibs.

  • 1 cup coconut water
  • 1 tablespoon cacao
  • 1 banana
  • 1 few mint leaves
  • ice

Curried Butternut Squash Soup

bnsNow that Fall is officially here, I’m excited to be enjoying all the delicious foods this season provides. One of my favorite fall vegetables is butternut squash — they are wonderful roasted, stuffed, sautéed, and pureed in a soup.   Did you know that incorporating sweet veggies such as butternut squash can help reduce your sugar cravings?

This recipe is simple, but the flavors of the squash and coconut milk compliment each other so well that it doesn’t take much work to create this healthy and delicious soup!

Ingredients:

  • 1 butternut squash (2 to 3 pounds), peeled, seeded and chopped into pieces (frozen works well)
  • 4  cups of vegetable broth
  • 1 medium yellow onion, chopped
  • 1 and 1/2 tablespoon of unrefined coconut oil
  • 1 Tablespoon plus 2 teaspoons curry
  • 1 Tablespoon honey
  • 1 cup canned coconut milk
  • 1/2 teaspoon salt, more to taste

Directions:

Peel and chop the squash. Heat up the coconut oil on high in a large soup pot. Add in the onions and sauté about 6 minutes, until the onions soften and become translucent.   Add the curry powder  and cook for 30 seconds.  Add in the broth, squash and salt. Bring to a boil then turn heat down and let simmer for about 20 minutes, until the squash is soft. Using either an immersion blender or regular blender, blend the soup until all of the squash is pureed.  Add in the coconut milk amd honey and stir. Taste and add in salt and pepper to your liking.

Enjoy!

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