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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!

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,

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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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Recipe: Anti-Aging Blueberry Smoothie!

I am obsessed!

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This antioxidant packed superfood smoothie will have you energized and glowing in no time at all!  Beets and blueberries are loaded with powerful antioxidants that reduce oxidative stress by neutralizing free radicals that can lead to aging and illness.  The coconut oil is not only a natural antibacterial, antifungal, and antiviral, but it increases energy expenditure rather than being stored as fat, which can lead to more weight loss in the long term. Hemp seeds are full of fiber, protein, and healthy omega fats, making this beautiful, balanced smoothie a perfect post-workout recharge!  So between all of that nutrition you have a superfood smoothie that also tastes AMAZING without being too sweet.

Recipe credit:  MindBodyGreen

Anti-Aging Blueberry Detox Smoothie
Serves 2

  • 1 cup wild frozen blueberries, or just frozen blueberries
  • 1 cup cubed red beets
  • 1 cup cubed watermelon
  • 1 cup coconut water
  • 1 tablespoon hemp seeds
  • 1 handful of basil leaves (or mint)

Put everything in a blender. Blend and pour.

Add a leaf of either basil or mint for looks.

Serve, drink, enjoy and feel amazing — and maybe even younger!

 

Bootcamp Mondays and Wednesdays!

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Come join me at Tac Fit for Bootcamp!

Bootcamp classes are one hour, and each class includes 30 minutes of interval cardiovascular routines on the spin bikes and 30 minutes of strength training using free weights and other equipment. The strength work focuses on a different major muscle group each day allowing clients to develop a targeted program.   Workouts can vary from two 30 minute segments one day to four 15 minute segments another and even multiple short segments moving the class from bikes to the floor every 5 minutes. The idea is to continually “shock” the body as research demonstrates that it is the most efficient and effective way to improve your cardiovascular system, lose weight and build muscle. The endless variety of exercises insures that no two classes are the same, and that every class feels new and exciting.

Quinoa Breakfast Cereal

Good morning Sunshine!

I take breakfast (along with lunch, dinner and healthy food in general) pretty seriously!   So when I prepare breakfast for my family, I want to make sure that besides being delicious, it is also healthy, pretty and packed with a complete powerhouse of nutrition.

This quinoa breakfast cereal is my yummy alternative to the traditional bowl of oatmeal. It’s quick cooking and packed with protein, and when tossed with coconut oil, I think it’s pretty much the perfect way to start the day.

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