Spreading The Love

Oh Yes.........

Look what I found at Pyramid Bistro in Aspen!

Vegan Cranberry-Pear Ganache with Pumpkinseed Marzipan Dipped in Dark Chocolate.

Pure yummy goodness in a bar!

Handmade by Chef Martin Oswald and packed with nutrients too!

That beautiful layer of pumpkin seeds is POWER PACKED with magnesium, zinc, antioxidants and essential fatty acids.

They come in this lovely package and can be purchased at Explore Bookseller or Susan's Flowers in Basalt.

I can't wait for my Valentine to get home!

I LOVE Small Town Living!

Every Thursday in Basalt!

Fresh eggs from Cap K Ranch at Bernard's Cafe!

Open the cooler.  Take your eggs.  Leave $6.

I LOVE IT!

Big Health Benefits of Turmeric

If you're looking for a simple and delicious way to enhance your  health, the beautiful yellow spice known as turmeric is a pharmacy unto itself.

* Turmeric has a protective effect on the liver and can help reduce elevated blood cholesterol levels.

* In the treatment of arthritis, turmeric can reduce pain and stiffness.

* Turmeric can prevent or inhibit the development of certain cancer cells.

* Turmeric has a soothing effect on the digestive system and can help reduce the risk of ulcers due to stress or medication.

* As a natural antibiotic agent, turmeric can inhibit the growth of bacteria, yeast, and viruses.

Easy Curry Recipe with Turmeric

My Special Guest Blogger!

Hi. My name is Anika.  The other day I decided to make hot apple cider for me and my mom.

I used Martinelli's organic mulling spices.

For 2 servings, heat 2 cups of apple juice on the stove.  Place 2 spice bags in the hot apple juice.  Allow to steep for five minutes or more.

I carved out these apples to use as cups.  Add one cinnamon stick to each drink

Enjoy!

Start Chopping!

Vietnamese Salad I know it is hard to get too excited about a bowl of greens but trust me, this is a SEXY SALAD!  It brings me right back to basking in the hot sun on a lazy day on my  honeymoon in Vietnam!

The combination of sweet, salty and spicy flavors combined with fresh herbs and crunchy veggies make this salad a divine treat.

I got this recipe from Gwyneth Paltrow on Goop.com, one of my favorite websites.  Click here for a cute video of Gwyneth preparing this awesome salad!  Or read below for recipe.

Goop

For the Salad:

• 4 large bok choy leaves, rough bottoms discarded, stems cut into ¼" bias and leaves shredded
• 4 big leaves Napa cabbage, shredded
• 1 bunch watercress (discard thick stems), roughly chopped
• 1 large carrot, peeled and cut into matchsticks
• the leaves from about 8 stems each basil, mint, cilantro, roughly chopped
• ½ small cucumber, thinly sliced on the bias
• 1 red Thai chili, thinly sliced  (I could only find a green thai chili, but it worked great)
• ½ cup roasted, salted peanuts, roughly chopped

For the dressing:

• 1/4 cup fresh lime juice
• 1 tablespoon rice wine vinegar
• 2 teaspoons soy sauce
• ¼ cup fish sauce
• ¼ teaspoon salt
• ¼ teaspoon hot pepper sesame oil
• 2 tablespoons agave nectar
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 2 tablespoons finely diced red onion or shallot (I don't love raw onions or shallots so I went very light here)

Lunch for one!

Only 3 ingredients!  Quinoa, roasted beets and a little sprinkle of goat cheese!

How Sweet It Is!

While I was searching the internet for some holiday dessert ideas, I stumbled upon this EASY recipe of chocolate dipped clementines from the food network.  Healthy, delicious and only three simple ingredients!

I made these delicious treats for my family two nights in a row!

Chocolate Dipped Clementines with Sea Salt

6 clementines, peeled and segmented (pull of the white pith)

1 3.5-ounce chocolate bar (I used 70% dark cocoa)

coarse sea salt

Lay clementine slices on a parchment paper lined baking sheet. Melt chocolate in  a double boiler. Dip half the clementine in the chocolate then sprinkle with sea salt. Continue with remaining slices.

Refrigerate for 10 minutes before serving.

Are you still looking for the perfect gift for someone special this holiday?

What is in Season This Month?

Check out this gorgeous Swiss Chard I found at Whole Foods today!

Chard is a nutritional powerhouse!  A superb source of calcium and potassium, vitamin C, vitamin A and beta-carotene, as well as two carotenoids (lutein and zeaxanthin), which some studies have indicated can help protect the eyes against vision problems such as macular degeneration and cataracts.

Swiss Chard Recipe

Also in season this month............

Try sweet potatoes, cauliflower, winter squash, cranberries, leeks, fennel, turnips, mushrooms, sage, apples, pears and brussels sprouts

Healthy Meatballs ?

My friend Katie has been telling me about this new restaurant in town, The Meatball Shack.  Owned by her good friends, it is the new fun place to have a meal with friends or hang out with your kids in Aspen.

Katie kept telling me that you can find healthy things on the menu.

I was skeptical.

So here is the fun concept:  Choose your meatball, and choose a yummy sauce!  And she was right, I found some beautiful and healthy vegetarian dishes on the menu.

Like this GORGEOUS quinoa salad with grilled endive!

And this YUMMY brussel sprout dish with pomegranate seeds!

And Ya'll, the Meatballs are really good too!  We tried three different meatballs and three different sauces, and loved every bite.

Adorable couple, Lori and Michael Gurtman.

Owners of The Meatball Shack.

The Meatball Shack

Broccoli and Arugula Soup

broccoli_soup

Recipe: Goop

This gorgeous, bright green soup was calling my name and the combination of broccoli and peppery arugula flavors did not disappoint!

• 1 tablespoon olive oil

• 1 clove garlic, thinly sliced

• 1/2 yellow onion, roughly diced

• 1 head broccoli, cut into small florets (about 2/3 pound)

• 2 1/2 cups water

• 1/4 teaspoon each coarse salt and freshly ground black pepper

• 3/4 cup arugula

• 1/2 lemon

Heat the olive oil in a medium nonstick saucepan over medium heat. Add the onion and sauté for 6-8 minute or until translucent.   Add the garlic and cook for another 30 seconds to 1 minute.  (do not burn the garlic as it will make the soup taste bitter.)  Add the broccoli and cook for a few minutes or until bright green. Add the water, salt and pepper, bring to a boil, lower the heat and cover. Cook for eight minutes or until the broccoli is just tender. Pour the soup into a blender and puree with the arugula until quite smooth. Be very careful when blending hot liquids; start slowly and work in batches if necessary (you don't want the steam to blow the lid off). Serve the soup with a bit of fresh lemon.

Workout Inspiration!

It would be impossible to go wrong with a core workout designed by Olympic Swimmer Dara Torres.  (Have you SEEN her abs?)  This 5 time Olympian and 45 year old mom is an inspiration. I found  this workout  in the August issue of Shape Magazine.  The "corkscrew" move is a killer.....I can't wait to try this one with my clients!

This workout is  from Dara's new book, “Gold Medal Fitness,” which outlines the fitness program that she says remade her body and helped her win races long past the age at which most competitive hang up their speedos.

I am inspired!

More about Dara and her swimming career.

Core Workout for Home

Everybody keeps asking me for a good core workout that they can do at home so I thought I would share my 5 favorite core strengthening exercises with you.

• The Basic Abdominal Crunch
• Opposite Arm Leg  Raise
• Plank Pose
• Superman
• 4 stretch
• Low Back Extension

This routine is simple and effective for strengthening the core and improving low back health.   AND.....It can be accomplished in less than 15 minutes per day!

Start with 1 set of 10-20 reps of each exercise.  You may be able to do the entire routine 2-3 times.  You can click on the individual photos more details about that exercise.

Thank you lovely Joules for being my model and one of my strongest clients.

Food for Thought......

I just came across an interesting book while surfing the internet.  The Swing by Tracy Reifkind.  I was looking for a kettlebell book to learn some new moves for my women's weight training group, but I found some real pearls of wellness wisdom in this book.   Tracy Reifkind weighed 250 pounds the first time she picked up a kettlebell at age 41. She had been overweight her entire life. Through a change in mindset, healthy nutrition, and a consistent workout with kettle bells, she lost over 100 pounds! Here is a quote from the book that I love.  It is right on the money.

"I came to the conclusion that truly healthy and fit people don't have to think about how to become healthy and fit, it's who they are--it's not a chore, a punishment, or even a choice. Forget second nature; for them, it is first nature. The question for me then became: how do you make something first nature?"

Posture, Core Strength and Balance

This one is harder than it looks!  The stability ball adds an extra balance element to the traditional 1 arm row which really challenges the core muscles. Start with the right hand on the ball, the right foot on the floor, and the left leg extended straight back.   If you do yoga, you will recognize the warrior 3 pose

Using a 10-20 lb dumbbell, pull the left elbow straight up engaging the muscles of the upper middle back.  Keep your abdominal muscles tight, squeeze the left thigh and glute muscles,  toes pointed.  Resist the urge to drop the leg.....keep it straight and elevated.  Repeat 10-20 times per side.

Demonstrated by my client Andrea.......Her form is perfect!

Side Plank with Band

Filmed by Jillian Livingston   aspenreallife.com

Yours in Health, Lisa

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

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

reshaping your body in your late thirties???

Question from: Ericka JohnsonIn depth response from LISA. Check it out NOW.

QUESTION

Hi Lisa,

What is the best way to lose weight and reshape your body when you are in your late thirties? I have been doing cardio three times a week and toning twice with the stomach do I need to do something differesnt? I weigh 165 and need to get down to 135. I have core issues so I have lower back pain. I want to go into my forties with a toned fit body and core strenth. Also was just diagnosed with high blodd pressure so I want to get fit. In My twneties I was fit but they way I did it was through a personal trainer to start it really helped me stay focused! I knwo that would work know but money is tight, Please ANY SUGGESTIONED WOULD HELP.

ANSWER

Hi Ericka!

It is good to hear from you. I appreciate your questions and I want to help!

Here are my recommendations..........

GENERAL: It is absolutely possible to reshape your body, get fit, and increase your health and wellness in your late thirties. Although it is not an impossible goal to achieve, it does require a specific focus and determined discipline. What I mean by this is that it is necessary to make simple and healthful changes, and to be consistent in applying them to your life.

There is no doubt that mistakes will happen during this process! You will not always have time for exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, and usually leads to frustration and attrition. The important thing is to get "back on track" as soon as possible when mistakes and blunders happen.

EXERCISE:

It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session.

Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.

If you can get a group of 4 people together we can do a mini class at the WIN Health Institute. $25 per person.

NUTRITION: Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:

. Keep a food diary

. Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.

. Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)

NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.

. Drink 1-2 Liters of Water Daily

. Eat 2-3 Servings Fruit Daily (think bright colors!)

. Eat 3-5 Servings Vegetables Daily (think bright colors!)

. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)

. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.

. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)

. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder

Reading Labels: When reading the label, you should pay close attention to what is listed under ingredients. Limit food items that have the following ingredients listed in the first five ingredients: Sugar High Fructose Corn Syrup Partially Hydrogenated Oil Enriched Flour

Core Strengthening Workout Video - Sea Turtle

Don’t be fooled by the simplicity of this exercise………it is very challenging!

The Sea Turtle is an extremely effective way to improve core strength and posture. It isolates the muscles of the low back, hips, and the muscles that stabilize the scapula. Do 2 sets of 20-30 reps. Add 3-5 lb weights if the exercise becomes too easy.

Video by Jillian Livingston.