Product Love

I discovered this at my local Whole Foods and am now hooked. As an exercise addict and a health nut who doesn't want to consume sugar or processed energy bars, but sometimes needs an energy boost to get through a workout, this is a tasty alternative!

The ingredients are simple: cacao, cocoa butter, ginseng and coconut sugar, combined with good saturated fats (coconut oil) to keep metabolism fired up and ginseng to provide a kick along with immune boosting properties. No refined sugar to make you crash.

A Sweet Treat!

Perfect Fuel Chocolate

www.perfectfuelchocolate.com

My Morning Meditation

To be honest I have not been into meditating lately!  The long and busy days of summer have my mind racing and I have not been able to quiet my thinking.  So, instead of trying to FORCE myself to meditate, I have just tried to practice this simple breathing exercise. I have found it to be a really healthy and energizing way to start my busy days!

15 breaths!  That is all it takes!

Sit in a comfortable seated position on the floor or a comfortable chair.  If sitting cross legged is uncomfortable, try sitting up on a blanket, so that the hips are higher than the knees. Rest the palms on the knees, face up.

Close your eyes and observe the breath as you take a big inhale, filling the belly, the ribs, and the chest. Pause at the top of the inhale and count to three.

Exhale slowly, imagining the breath leaving first from the chest, then the ribs, and finally out of the belly. Pause at the bottom of the exhale and count to three.

Repeat this 3 part deep breathing for fifteen breaths, allowing the mind to be led through the wave of the breath as it washed up the body on the inhale - loosening any static or stagnant energy - and then releases it from the body on the exhale.

Eat For Beauty!

Beautiful, Vibrant, Healthy Food.

You are what you eat!

Choose well.

A Happy and Healthy Thanksgiving!

So today I spent WAAAAY  too much time on the internet reading some of my favorite food blogs in search of  healthy Thanksgiving recipes.

I figured you might be in need of some healthy recipe ideas for this year’s Thanksgiving feast so I put together this post of seven healthy, "Lisa Cohen Fitness Approved" recipes for you!  

This is a Must Read for the HOLIDAY

I found this first recipe for Cauliflower Mash at whole foods last week, and I made it for my family.  Anika loved it!  Steve is not a big fan of cauliflower but he liked it too.  A delicious, low carb substitute for the traditional Thanksgiving comfort food! 

The truth is:  You can serve this dish on Thanksgiving and NO ONE will know that it is not the usual high calorie, butter laden mashed potatoes!

Cauliflower "Mashed Potatoes"

• 1 large head cauliflower
• 2 large cloves garlic
• 2 cups low sodium veggie broth.  (chicken broth also works)
• 2 tablespoons olive oil
• Salt
• Freshly ground black pepper to taste
• Fresh parsley

Directions

1. Cut off large stems of cauliflower and chop up the remaining pieces
2. Mash the garlic cloves.
3. Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)
4. Reserve the broth.
5. Place cauliflower and olive oil in cuisinart and blend until completely mashed.
6. Add a little reserved broth to the right consistency.
7. Season with salt and pepper

 Here are the rest of my favorites for this year......................

Source: plantpoweredkitchen.com

Pumpkin Hummus - This looks like the perfect Thanksgiving day appetizer.

Source: Elana's Pantry

Acorn Squash with Cranberry Apple Stuffing:  I love stuffed squash for Thanksgiving and this one sounds pretty delicious.

Source:  Eating Well Magazine

Quinoa Salad with Oranges, Beets and Pomegranate

Source:  Oh She Glows

Cranberry, Apricot and Pecan Wild Rice Pilaf - From Oh She Glows!  One of my favorite websites for delicious vegan recipes!

Source:  Love and Lemons

Maple and Balsalmic Roasted Brussel Sprouts:  Sweet and savory brussel sprouts – it doesn’t get much better. Even brussel sprout haters will change their minds!

Source:  The Foodie Physician

Lightened Up Holiday Stuffing:  This is a nice "lightened up" version of the holiday favorite.  Enjoy this stuffing without blowing your healthy eating plan!

New Location

Check out my new office with the AMAZING Jayne Gottlieb at

Le Cercle

I Like This Doctor's Prescription!

Patient: Doctor, I don’t feel well and I’m not sure why.

Doctor:

I want you to meditate for 20 minutes, twice a day, exercise for at least 30 minutes a day, avoid processed foods, eat plenty of organic fruit and veg, spend more time in nature and less indoors, stop worrying about things you can’t control and ditch your T.V. Come back in 3 weeks.

Come visit me in my new office!

In celebration of moving into my new office in downtown Basalt I am offering a special $45 rate for my "Spring Breakthrough" Consultation (a $150 value).

In this session I will partner with you to create a "whole person" approach towards health, wellness, beauty and balance.

What I LOVE right now! Quinoa, Chia Seeds and Blueberries!

Three great recipes using these foods that I love!

Quinoa Salad

• 1 1/2 cup quinoa
• 3 cups water
• 1/8 cup sundried tomatoes
• 1/4 cup raisins
• 1/2 cup feta cheese crumbles
• 7 leaves of basil (finely chopped)
• 1/2 yellow bell pepper (chopped)
• 1/2 red bell pepper (chopped)

Dressing:

• 1/2 tsp. olive oil
• 11/2 tbsp. balsamic vinegar
• 11/2 tbsp. rice vinegar
• 11/2 tbsp. water
• 2 tsp. garlic powder
• Black Pepper (to taste)
• Sea Salt (to taste)

Quinoa from the bulk bins will need to be rinsed and then cooked, I used Bob’s Red Mill and it is already rinsed.

Bring water to a boil, add quinoa and cook on medium heat for 10 minutes or until the water is fully absorbed. After the pot had cooled, I put the quinoa in the fridge overnight, but if you are in a rush, spread it on a cookie sheet and let cool at room temperature for 30 minutes or so (don’t rinse with cool water). Once cooled add the remaining ingredients in with the quinoa and prep the dressing by combining all the ingredients in a small bowl. Pour the dressing on the quinoa mixture and stir it well to coat. Serve right away or store in the fridge until you are ready to eat. Enjoy!

Chia Seed Oatmeal

• 1/4 oat bran
• 1/4 cup oatmeal
• 1 cup water
• 1/4 cup unsweetened vanilla almond milk
• 1/2 banana
• 1 tablespoon chia seeds
• cinnamon to taste
• Cook the oatbran, oatmeal, and sliced banana in the water and milk on medium heat by stove top. After about 5 minutes, or when the oats get thick enough for your tastes turn off the stove and mix in about 1 tablespoon of chia seeds. Let the oats sit for about 5 minutes, transfer into a bowl and add the toppings of your choice. I love to use nut butters, granola, nuts, or coconut. Enjoy

Blueberry Almond Smoothie

• 1 banana
• 2 cup frozen blueberries
• 4 -5 almonds
• 1/2 cup almond milk
• 1 Tbs.  Peanut Butter

This is the best smoothie I have ever made!  I was getting tired of the orange juice based smoothie every mornig so the almond milk is a nice change.  Blend all ingredients inyour mixer.  Add Ice if you like more a a frozen texture!

Superfood Salad from Jour de Fete

So Delicious!  This salad is full of wonderful superfoods that are packed with antioxidants and phytochemicals that can help to prevent cancer and heart disease. Bon Apetit!

Nappa Cabbage, finely chopped Kale, finely chopped Cherry Tomatoes Blueberries Edamame Gogi Berries Cashews Sesame Seeds

Lightly dressed with Acai Berry dressing

Are smoothies really good for you?

My clients always ask me "Are smoothies really good for you?  Aren't they high calorie, high carbohdrate treats? The answer is YES!  Smoothies are good for you!  They are packed with nutrients, antioxidants, and powerful phytochemicals that can improve your health, give you energy and vitality, and help prevent certain diseases and cancer.   It is true that some smoothies can be high calorie sugar bombs.  But,  if you use healthy ingredients, they can be a delicious and low calorie breakfast or snack.

Here are some great smoothie recipes that I love!

Green Tea Smoothie 150 calories, 1 g fat, 4 g fiber Delicious and packed with powerful antioxidants!

1 cup ice cubes 1 cup honey dew melon diced 1/4 cup cucumber slices 2 teaspoons agave nectar Fresh mint 1/2 teaspoon matcha (green tea powder) or 1/2 cup green tea brewed and iced

Mountain Natural's Green Machine 200 calories Antony's simple and delicious recipe from Mountain Naturals in Aspen!

8 ounces vanilla soy milk 1 scoop Greens First (green drink) 1 banana 1 cup ice cubes

Antioxidant Berry Punch

150 calories, 2 g fat, 6 g fiber

1/2 cup frozen blueberries 1/2 cup frozen blackberries

1 teaspoon flax seed

1/4 cup silken tofu drained 1/2 cup pomegranate juice 2 teaspoons agave 1/8 teaspoon cardamon

Cranberry Walnut Tabouleh

Mediterranean Recipe

Cranberry Walnut Tabbouleh 1 cup bulgur wheat 1/2 cup chopped dried cranberries 1 cup boiling water 1/2 cup chopped fresh parsley 1/4 cup minced red onion 1/4 cup fresh lemon juice 2 tablespoons chopped walnuts, toasted 2 tablespoons chopped fresh mint 1/4 cup estra veirgin olive oil 3/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Combine bulgur and cranberries in a medium bowl. Add 1 cup boiling water, and let stand 30 minutes or until water is absorbed. Fluff bulgur mixture with a fork. Stir in chopped parsley and the remaining ingredients, and toss gently to combine. Yield:  6 servings (serving size: 2/3 cup) CALORIES 164 (30% from fat); FAT 5.4g (sat 0.5g,mono 1.1g,poly 3.5g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 22mg; SODIUM 299mg; FIBER 5.6g; IRON 1mg; CARBOHYDRATE 27g Cooking Light, MAY 2004

New Year, New You?

New Year - New You?

As we enter into a new year, it is common to look ahead to the future with hope, excitement, expectations, and of course- resolutions!  Will 2010 be the year that I lose that last extra 5, 10, or 15 pounds?  How about quitting smoking, or sweets once and for all!  Maybe this would be a great time to learn a new language, or become a better cook, or skier, or sister, or wife! New Years resolutions can be a fantastic reason to evaluate one’s lifestyle and decide if any changes need to be made.

However, I have found in the past that New Years resolutions can be very challenging because I often set my expectations too high.  According to Psychology Today, the most common New Years resolutions are to lose weight and exercise more.  My advice would be to start small and be specific!  Create goals for yourself that you can build on, and keep track of your successes.  In addition, the key to keeping a successful fitness and exercise routine going is to enjoy the exercise. Discovering positive outcomes to your efforts like fitting into your favorite pair of jeans or decreasing your weight is a great boost, but if you are bored or not challenged by your exercise program it is unlikely that you will stick with it.  So keep your exercises fun and creative!

Our valley is bountiful with opportunities to get out there and mix things up, so grab a friend and try something new.  Now that it is winter, go out and enjoy the snow!  Take your family sledding- walking up and down the sledding hill is a great workout, or visit one of your favorite hiking trails and see it in a whole new, wintery way.  Just because it is cold, doesn’t mean that you have to drive- strap on a pair of stabilizers and some warm clothing and walk to your destinations.  Take a yoga class.  Don’t forget about all of the fitness training that I offer to individuals and groups.  Start off your resolutions with a little professional direction and advice to begin your journey into a fantastic, active, and healthy 2010.  Good luck and happy New Year!

• Have you ever had great success that started with a new year’s resolution?  Tell me about it!  Leave a comment below and share your resolution and what made it a success!

Healthy Holiday Gift Ideas

Healthy Holiday Gift IdeasGet a jumpstart on your fitness and wellness wishes with some gifts that will invigorate your family, friends, and yourself.  As we all know, the best gifts are often those that are meaningful, heartfelt, and useful.  Take a break from passive presents and begin to give gifts that will be a fun and functional part of your friend’s and family’s routine.  The following is a list of some great gift ideas that will inspire you to enter the New Year in healthy and active way.  Take a look!

•  Gift Certificates

Don’t forget that a custom fitness session with me can be the perfect gift!  Gift certificates are available for personal training, weight loss coaching, or nutritional counseling.  My comprehensive programs are a fun and personal way to start the New Year!

•  Rice Cooker

www.amazon.com/Steamers-Rice-Cookers-Small.../b?ie...

At this high altitude, cooking rice perfectly and avoiding that burnt, sticky layer at the bottom of the pan is next to impossible.  Rice cookers reliably end the mess and deliver perfectly cooked rice every time.  Keep in mind that including whole grains in your diet is a great way to improve your meals, so throw some brown rice, quinoa or barley in and get cooking!

The top rated rice cookers vary in price from $100 - $250

• Lulu Lemon

www.lululemon.com

The fashionable and functional apparel offered by Lulu Lemon is perfect for any fitness occasion.  These are some of the best workout and yoga clothes I have come across, and I continue to be impressed by them.  The clothes are long lasting, durable, stand up to multiple washings, and come out looking new.  Great selections can be found here in Aspen at O2 and the Aspen Club as well as online.

• Nintendo Wii Fitness Ultimatum 2010

www.amazon.com

www.target.com

$39.99

Break out the kid in you and discover all of the new interactive games and programs offered by Nintendo Wii.  Getting a great and diverse workout in the comfort of your own home is now available- check out trainer Jillian Michaels’ Fitness Ultimatum 2010. Get the whole family involved!

• Sodastream Fountain Jet Home Seltzer/Soda Maker

www.sodaclubusa.com; $79.99 for Seltzer Lovers Startup Kit

Put some fizz in your diet with this home seltzer maker! Seltzer is a zero-calorie drink that can be a replacement for soda and sugary drinks when served with a splash of 100% fruit juice or a few slices of lemon, lime or orange. Making seltzer at home in reusable bottles is convenient, environmentally sound and cost-effective: A 1-liter bottle of homemade plain seltzer costs just 20 cents!

• Strollometer

www.target.com

$39.99

Get outside with the kids and go!  This little gizmo helps you get the most of what you are already doing: strolling!  It is a wireless, eight-function speedometer/odometer that easily straps onto any baby stroller, measuring speed, distance, temperature and more. This little device will help to keep moms and dads in shape all year long.

• Heidi Hot Shorts and Hats

http://www.heidihat.com

This fun, flirty, and creative company is worth checking out!  They sell hot shorts that are perfect for Bikram’s yoga as well as lots of other one-of-a-kind clothing that really stands out!  Buy Heidi Shorts locally at the Bikram’s Yoga in Aspen or Basalt.

• GoWear Fit

www.amazon.com

$179.00

This lifestyle and calorie management system is an amazing tool for keeping track of all the elements to fitness. Wear it during the course of your regular day, then plug it into your computer and upload your data. It helps to establish your goals, track your progress, and gives you tools to help you know how many calories you're eating, on average, per day.  I have received excellent reviews of the product from clients who have used it with great success.

• Zoku Quick Pop Maker

www.williams-sonoma.com/products/fd688/

$49.99

Create your own frozen popsicles, including cream-filled varieties, in as few as seven minutes!  These tasty treats are an excellent, healthy, and economical substitute to expensive desserts- get creative and discover your new favorite flavors!

Gifts Under $20

• Yoga Mat and Videos

An invigorating yoga routine can be easy to slip into any busy schedule, if it is available at home.  A yoga mat and instructional video is a great way to get into a rhythm and can make a perfect holiday gift.  Check out Brian Kest’s instructional videos.  He offers a great selection for all levels of experience.  The Bar Method Body is also a fantastic resource and combines ballet, yoga, and Pilates into a routine that will keep you interested and energized!

• Nalgene Water Bottles

Here’s a healthy gift or stocking stuffer that could work for almost anyone on your list. Everyone could benefit from drinking more water and fewer sugary beverages. Nalgene water bottles are available in both stainless steel and BPA-free plastic varieties and an array of colors, shapes and sizes.  They are available online, or here in town at the Ute Mountaineer and Aspen Sports.

• Healthy Magazines and Cookbooks

Stuff a stocking with the latest issue of your favorite healthy magazine or cookbook - Cook Light offers magazines and cookbooks that provide a wealth of nutrition and fitness information, along with dozens of great recipes to start the New Year off right!

Couscous, Sweet Potato, and Blackbean Salad

Choose this lime-basil-infused salad—with chunks of beta-carotene-laced sweet potatoes and tender, high-fiber, protein-rich black soybeans—for a healthy meatless main dish you can have on the table in 15 minutes. Preparation Time: 10 minutes minutes Cooking Time: 5 minutes minutes

3/4 cup water 2/3 cup wheat couscous 1 (16-ounce) package refrigerated cubed peeled sweet potato (such as Glory) 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms) 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 (15-ounce) can no-salt-added black soybeans (such as Eden Organic), rinsed and drained 2 cups baby spinach 5 tablespoons crumbled reduced-fat feta cheese 3 green onions, chopped

1. Bring 3/4 cup water to boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

2. While couscous stands, place sweet potato on a microwave-safe plate. Microwave at HIGH 5 minutes or until tender.

3. Combine vinaigrette, pepper, and salt in a large bowl; stir well with a whisk. Add couscous, sweet potato, soybeans, and spinach; toss gently to coat. Top each serving with cheese; sprinkle evenly with onions.

Yield: 5 servings (serving size: about 1 1/3 cups couscous salad and 1 tablespoon cheese)

CALORIES 228 (17% from fat); FAT 4g (sat 1.1g,mono 0.7g,poly 1.7g); IRON 2.4mg; CHOLESTEROL 3mg; CALCIUM 102mg; CARBOHYDRATE 39.8g; SODIUM 287mg; PROTEIN 10.5g; FIBER 7.3g

Legs and Core Strengthening Workout Video - Kettle Bell Swing

Fun with Kettle Bells [video]

To read Lisa’s notes on this exercise and post a comment click

This video demonstates a basic kettle bell swing.  This movement is a challenging and dynamic workout that works the legs, stresses the heart, and strengthens all of the muscles of the back.

Tips:  Keep your chest, head, and eyes up while swinging the kettle bell.  Drop the hips to 90 degrees during the squatting phase.  Drive the hips forward at the end of the swing.

Start with 30 seconds,  and work your way up to 1 minute! 

Filmed by Jillian Livingston   www.isdisnormal.com

WIN Health Institute

Yours in Health, Lisa

Thanksgiving message from Lisa

Click play to listen...

Have a wonderful, relaxing and healthful holiday, Yours in Health, Lisa

Q & A : it has been tricky to get back on track...

hi Lisa. Thank you for the support and follow up with me... Honestly, as in the past I lost my momentum while I was sick I would say. Mostly I was just not eating anything, then once I felt better, it has been tricky to get back on track... I found myself creating ridiculous excuses about workouts and food... again. So to say I have been struggling would be honest. I guess the good out of the situation is that I am aware of the lack of discipline at this point... and I am very ready and willing to get back on track. I feel so silly about this. I don't know why, but I feel so sorry for myself each time I "deny" myself food... I just can't get over the self pity of it all??? Anyways, here's to tomorrow and getting back on track and to the place I want to be. Sorry for the rambling... we will be in touch when I return. Thanks again.

Hey!

This is all so normal. It is difficult to change habits, and your body and your mind will rebel. (Rebellious is actually a good word for your mind’s response towards change.)

No matter. Keep the course and stay positive and be happy. You are a remarkable person! Do not try to be perfect all of the time. Perfection is unrealistic and unobtainable and not necessary for success.

Trying to be perfect is what makes you feel like rebelling against your plan.

Two goals to consider: Focus on eating healthy 90% of the time. Make a conscious effort to not feel full or stuffed after eating.

If you make mistakes or feel deprived, let it go and enjoy the treats that you think you want. The program will still work.

LC

Improve Your Immunity

It seems like everyone is concerned about staying healthy and flighting the flu this season.  A healthy diet, combined with a healthy lifestyle can greatly improve your body's ability to fight infection and disease. To ensure that your diet is high supports a healthy immune system, focus on these nutritional immunity boosters:

Vitamin C

500-100mg twice daily.  Vitamin C can be obtained from oranges, grapefruits, orange juice, tomatoes, and bell peppers.  I like to take EMERGEN C in my morning smoothie, or in a small amount of water each morning to ensure an adequate Vitamin C intake.  It is interesting to note that smoking, stress, and excessive sugar consumption can interfere with your body's ability to utilize Vitamin C.

Zinc

30 mg daily.  Zinc is a trace mineral that serves a vital role in immunity and has been shown in some studies to reduce the average length of the common cold.  Pumpkin seeds are a good source of zinc from the diet.  Also, oysters, red meat, and whole grains.

Yogurt /Acidophilus

Unpasturaized yogurt contains acidophilus, a healthy bacteria that fights fungus related infections.    Or you can take acidophilus in supplement form of 20 mg twice a day.  Another great anti fungal:  garlic

Flavonoids

31 g daily.  Flavonoids are part of plants that act like vitamins except that they are not essential for life.  These compounds have strong anti-viral properties.  They may also protect against certain types of cancer.  Good dietary sources of flavonoids are  citrus fruits, berries, red wine, tomatoes, tomato juice, grape juice, cranberry juice, onion, parsley and green tea.

All of the nutrients mentioned above can be taken in supplement form.   I recommend Optibiotic as a supplement for Immune support.

Each two tablets provide:

	Vitamin A (Palmitate)	10,000 I.U.	200% US RDA
	Vitamin C (Ascorbic Acid)	500 mg	435% US RDA
	Vitamin B-6 (Pyridoxine HCI)	15 mg	750% US RDA
	Mangnesium (Amino Acid Chelate)	15 mg	4% US RDA
	Zinc (Gluconate)	15 mg	100% US RDA
	Bioflavinoids (Citrus)	500 mg	Not Established
	Echinacea angustifolia and purpurea (root, seed, freeze dried root)	455 mg	Not Established
	Garlic bulb (Allium sativum)	195 mg	Not Established
	Myrrh resin (Commiphora myrrha)	190 mg	Not Established
	Ginger root (Zingiber spp.)	97 mg	Not Established
	Cayenne fruit (Capsicum annuum)	65 mg	Not Established

I found optibiotic on line at:

http://www.houstonnaturalbirth.com/vitamins.shtml

Or you can purchase it locally at Sopris Chiropractic in Basalt and Carbondale

Positive changes: A Message from Lisa...

To hear the message click on the PLAY button.

"the definition of insanity is doing the same thing over and over again and expecting a different result."

Fall is the perfect time for making positive changes and achieving your goals.

Yours in Health, Lisa

Legs and Core Strengthening Workout Video - Lunge With Oblique Twist

This one is a killer!

To read Lisa's notes on this exercise and post a comment click

Here is a great new "twist" on an old favorite. Adding a medicine ball twist to a lunge makes this exercise not only a powerful and effective leg workout, but also incorporates core strengthening and balance to the mix. Keep the medicine ball close to the body to protect your back. Step back with the left leg and twist simultaneously to the right. Repeat 10-20 times. I like to keep my eyes focused forward, as opposed to turning the head as the torso twists. Carefully lower the back knee towards the ground.

Enjoy!

Filmed by Jillian Livingston www.isdisnormal.com at the WIN Health Institute

Yours in Health, Lisa