Lisa's Tips For Using Coconut Oil
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Coconut oil is full of many nutrients and wonderful health benefits. It’s a rich source of lauric acid, the medium-chain fatty acid (the good fat people!). It can boost your immune system, improve your skin, and help you body burn fat.
When buying coconut oil be sure it’s raw (unrefined), virgin and organic. There are many culinary and beauty uses for coconut oil, so keep two separate jars......I keep one in my bathroom for skin care and one in the kitchen for cooking.
If you haven’t already started using coconut oil, there are many ways that you can get this nutrient packed powerhouse into your diet and beauty routine.
- Cooking: Coconut oil is a stable oil that doesn’t break down easily at high temperatures like other oils do. It doesn’t go rancid easily and has amazing nutritional properties.
- Skin Lotion: Coconut oil is absolutely my favorite body lotion. It makes skin incredibly silky, healthy and radiant. Leave a jar in the shower and put it on right before you towel off. If you want to get really creative, add a couple drops of your favorite essential oil for scent.
- Add to your Smoothies: It’s sweet and nutty taste makes coconut oil a great addition to smoothies. It creates a wonderfully creamy texture and makes smoothies rich and smooth. It also adds a bounty of nutrients and a big dose of healthy fats.
- Bake With It: These Chocolate Quinoa Krispy Treats are a favorite at my house, and I feel good knowing my family is getting immune and brain boosting lauric acid!
- Eye Make Up Remover: This trick changed my life! Coconut oil is an excellent eye-make up remover that has been reported to help remove wrinkles and restore elasticity to the skin.
- Hair Conditioner: It also helps strengthen hair and add shine.
- For Shaving: It moisturizes legs and leaves the skin silky soft!
- In Coffee or Tea: As strange as this might sounds, melting a teaspoon of coconut oil in a hot beverage is an easy way to get extra coconut in for the health benefits. I usually add a little to some green tea or coffee in the morning. It is surprisingly good!
Lunch with the bija life teen retreat
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Here are all the delicious recipes from our Modern Teen Retreat!
Lunch was served by our Rock-Star Executive Chef, Krisi Mace!
Mango Lassi served fresh berries.
To make Lassi: 1 fresh or frozen mango, 1 cup Greek yogurt, juice of lime 1tbsp Local Honey
Place all in blender till smooth, do not over blend,
Place Lassi in a beautiful glass, add berries,another layer of Lassi, then more berries. Top layer Lassi, grated dark chocolate and a spring of fresh mint.
To make it even more refreshing freeze Lassi, it will be like frozen yogurt!! Change fruit to your favorite's
Asian Chicken Salad over Avocados
4 chicken breasts, ( with or without skin) 2 celery stack 2 scallions or finely diced chives 2 Tbsp Sesame seeds 1/4 cup tamari.( or soy sauce) 1 stem grated fresh ginger 1 can water chestnuts ( can eliminate if not wanting to use canned goods) I fresh mandarin orange 2 limes. 1 tbsp sweet Sriracha sauce. ( Asian sweet chili sauce)
Sear chicken breast in coconut or olive oil. Add 1/4 cup chicken broth. Roast in 400degree oven for 20 minutes till meat is cooked to 160 degrees.
Make dressing ,scallions, Tamari,ginger ,lime juice, Siracha, and a tbsp of olive oil. When chicken is done, let it cool, shred in small pieces. Place chicken in bowl, add water chestnuts and. Oranges,. Toss mixture with dressing. Slice avocado in half ( you can keep in in skin or just scoop it out.) On a plate of your choice julienne some kale , spinach or spring lettuces, Place on plate,avocado in middle, and put lovely chicken salad on top. Enjoy.
SWEET POTATO FRIES
Turn oven to 425 degrees
4 sweet potatoes, wash and peel skins. Cut into desired slices, ( like french fries) place in a bowl sprinkle with olive oil, sea salt. Toss well. Place on a cookie sheet, ( I like using parchment paper) Bake for 15 to 20 minutes. All ovens are a bit different. Check if you want more crisp do it for 5 more minutes. When finished sprinkle with grated Parmesan and red pepper flakes. YUM
KRISI COOKIES
Adapted from The Healthy Kitchen
1/4 cup coconut oil ( can use butter or any other substitute of choice) 1 egg I mashed banana 1/2 cup maple syrup, honey, agave, (sweetener of choice) I cup of Pamela's bake mix 1 cup old -fashioned oatmeal 1/4 cup shredded coconut 1/2 cup chopped almonds 1/2 cup dried cranberries or cherries. 1/4 tsp cinnamon 1 teaspoon orange zest, 1 teaspoon vanilla.
Preheat oven to 350 degrees. Cream tho coconut oil and egg together, till smooth,add banana, vanilla, sweetener, and orange zest. Mix well, till blended. Add oatmeal, bake mix, coconut shred, walnuts etc, blend slowly till all blended. I usually use my Kitchen Aid for this. Once again, use parchment paper on baking sheet. Put 1tbsp of dough separate 2 inches apart. Bake for 20 minutes. Cool on rack.
In Season Now: Figs and Nectarines
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Beautiful and Delicious!
I love the combination of the peaches and figs so I was inspired to put them together to make a gorgeous salad.I brought this salad to a party last week and it was a huge hit! It was so simple and easy to put together. The beautiful presentation and the tasty combination of flavors are so easy to achieve when you use ingredients that are fresh and at the peak of their growing season.
This was a HUGE salad! Please cut the ingredients in half to serve 4.
Ingredients:
- 4 peaches or nectarines, sliced
- 8-10 figs, cut in half
- 1 box mixed greens
- 8 stems of fresh basil leaves
- 1 cup cherry tomatoes, cut in half
Dressing: Whisk together slowly
- 8 Tbls Olive Oil
- 4 Tbls Lavendar Balsalmic Vinegar
- 2 Tbls Dijon Mustard
Kale, Blueberry and Fennel Salad
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Kale Salad with Blueberries, Almonds & Lemon-Ginger Vinaigrette
I just got back from the Farmer's Market with a beautiful bunch of kale! I am inspired to make this gorgeous salad for lunch today! I found the recipe at Kale & Cardamom
Kale is an amazing superfood that is packed with very powerful nutrients and health benefits. It is high in vitamins C, K and A. It is an amazing source of iron and calcium. It is rich in fiber and powerful antioxidants that help fight cancer and other diseases. Healthy and delicious!
Kale Salad with Blueberries, Almonds & Lemon-Ginger Vinaigrette
1 bunch curly kale
Juice of 1 lemon
1 Teaspoon grated ginger
1 Teaspoon honey or maple syrup
6 Tbls EVO
1/2 fennel bulb grated
1/2 cup fresh blueberries
1/2 cup slivered almonds toasted
salt and pepper to taste
1. Wash kale. Remove stems and chop leaves into bite-sized pieces.
2. Whisk together lemon juice, honey, ginger, and olive oil in a large bowl. Season to taste with salt and black pepper.
3. Add kale to bowl with vinaigrette. Massage kale with clean hands until the leaves begin to soften, 2 to 3 minutes. Set aside for 15 minutes.
4. Grate fennel using the rough side of a cheese grater. Add to bowl with kale and toss gently to combine. Taste and adjust seasoning with salt and pepper, if needed.
5. Garnish with blueberries and almonds before serving.
Product Love
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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
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
- Cut off large stems of cauliflower and chop up the remaining pieces
- Mash the garlic cloves.
- Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)
- Reserve the broth.
- Place cauliflower and olive oil in cuisinart and blend until completely mashed.
- Add a little reserved broth to the right consistency.
- 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!
Healthy Meatballs ?
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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.
Is Popcorn A Healthy Snack?
/I think popcorn is one of those few perfect snacks. It is high in fiber and protein, it counts as a whole grain serving. It is easy to make, kids love it, and you can eat a lot of it without blowing too many calories. Unfortunately microwave popcorn is not the healthy snack that it should be!
You may have heard about the controversial use of diacetyl, a chemical ingredient used for the artificial butter flavor in microwave popcorn. Diacetyl has been connected to a rare lung disease found in popcorn factory workers. Many of the popcorn manufacturers removed the diacetyl from their microwave popcorn about 2 years ago, but there is still concern about the safety of the new butter flavors used in these products.
Recently there has been even more concern raised about the chemicals used to line the bag, specifically a substance called perfluorooctanoic acid (PFOA). PFOA builds up in the body over time, and has been linked to infertility, birth defects, and increased liver, testicular, and pancreatic cancer. Manufacturer's have agreed to phase out the use of PFOA, but not until 2015. Thanks.
Personally, I have fond memories of my mother making popcorn on the stove top when I was growing up!
Check out this website for tips on making this delicious treat on the stove!
http://www.cookography.com/2007/stovetop-popcorn
Of course if you are like me and have burned a few pans making stove top popcorn you can try this recipe that I love for Homemade Microwave Popcorn from Chaos In The Kitchen. http://chaosinthekitchen.com/whats-for-dinner/
Air-Popped Popcorn in the Microwave (makes about 5 cups for bag)
3 Tbsp popcorn kernels 1 paper bag stapler or scotch tape, or just fold it over
1- add popcorn kernels to paper bag or glass bowl 2-fold, staple or tape bag closed; or cover glass bowl 3 - microwave the popcorn for up to 2 minutes (test this, microwaves vary) 4 - open bag, season popcorn and eat!
The BEST birthday present EVER!
/,And that is saying a lot because this is what I got for my birthday last year.........
The hottest pair of shoes I own!
This year, my dear friends Inna, Katie and Anna got me a gift that I just LOVE.
I know, I know..... I might be the only person in the world who would be so excited about getting a blender for her birthday! But the Vita-Mix blender is not only the MAC DADDY of all blenders, it is also the easiest way to meet your goals of 2-3 servings of fruit and 5-6 servings of veggies a day. Regular juicers throw away all of the pulp from the whole foods. That's NOT good because the pulp is actually more nutritious than the juice itself.
Whole food juicing is a process unique to the Vita-Mix.
You literally smash through all the pulp and pulverize it so everything turns into juice (even seeds). You waste nothing. You get all the flavor, nutrition and fiber in a naturally sweet and creamy-smooth juice.
And Anika loves it too!
Yes, she REALLY drank it!
Here are the ingredients for her favorite GREEN SMOOTHIE:
- handful of green grapes
- 1 pear
- 1 cup kale
- 1 carrot
- 1 cup frozen mango
- banana
- ice and 1/2 cup - 1 cup water
I have been LOVING this GREEN DRINK every morning:
- handful of fresh parsley
- 1/2 a cucumber
- 2 celery stalks
- 2 carrots
- 1 apple
- 1 cup kale
- fresh lemon juice
- ice and 1 cup water
If you don't have a Vita-mix and you want to enjoy these wonderful and healthy juice drinks.......Go see Kate at The Honeybee Organic Juice Bar. She is located inside the Ute City Building and she makes amazingly healthy juices and smoothies!
Honeybee Organic Juice Bar in Aspen, Colorado
Cusipro Herb Keeper
/My friend, (and a great chef!) Erin Becker showed me this awesome kitchen gadget! It keeps your herbs fresh for weeks and looks so pretty in your frig. This herb keeper can be purchased at Amazon for less than $20. I think it makes a great gift!
Tips For Buying Organic on a Budget
/Tips for buying Organic food on a budget! 1. Know when to spend the money on organics
The list of produce items below are deemed the “dirty dozen” because the USDA found that even after washing, these fruits and vegetables consistently carry much higher levels of pesticide residue than others. Whenever possible, you should buy these products organically.
Fruit
- Apples
- Cherries
- Grapes
- Nectarines
- Peaches
- Pears
- Raspberries
- Strawberries
Vegetables
- Bell peppers
- Celery
- Potatoes
- Spinach
Save money by skipping organic brands for produce with a tough skin that you would not eat,….. bananas, avocado, mango, oranges and kiwi, for example .
2.) Look for store brand organic items
Many major grocers now have store brand organic lines. These items tend to dry goods (canned beans, canned veggies, cereals, sauces, pasta, etc.) and are often cheaper than brand name organics. Look for these at your local stores:
Kroger – Private Selection Organic Safeway Nature’s Promise -Whole Foods 365 Organic - Trader Joe’s Organic
4.) Shop at the Farmers’ Markets
Farmers’ Markets sell foods that are grown locally and are in season. If organic is important to you, make sure you ask if the products are grown organically because not everything at the Farmers’ Market is organic.
(There is a winter Farmer’s Marrket in EL Jebel if you live in the roaring fork valley.)
Also……… Co-ops or food cooperatives are member-owned businesses providing groceries and other products to members at a discount. Many of the products sold at co-ops are organic. CSA, Community Supported Agriculture, is a program where you buy a share and give the farmer’s the money up front. Typically the share means you receive a box of vegetables each week throughout the growing season. If you live near me, check out the CSA that I just joined. www.freshandwyld.com. Dava Parr, the chef and owner of Fresh and Wyld, also offers organic food delivery in my area on Tuesdays and sells delicious produce and homemade soups at our Saturday Farmer’s Market in El. Jebel.
5.) Buy in Bulk
Most of the time you can find organic dry goods for less in n bulk bins. In my area, bulk bins are available at Vitamin Cottage and the Natural Grocers in Glenwood Springs. Just make sure you do your Another option is to shop at wholesale places like Costco- they are starting to carry more organic foods!
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
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.
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Each two tablets provide: | |
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Vitamin A (Palmitate) | 10,000 I.U. | 200% US RDA | |
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Vitamin C (Ascorbic Acid) | 500 mg | 435% US RDA | |
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Vitamin B-6 (Pyridoxine HCI) | 15 mg | 750% US RDA | |
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Mangnesium (Amino Acid Chelate) | 15 mg | 4% US RDA | |
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Zinc (Gluconate) | 15 mg | 100% US RDA | |
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Bioflavinoids (Citrus) | 500 mg | Not Established | |
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Echinacea angustifolia and purpurea (root, seed, freeze dried root) | 455 mg | Not Established | |
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Garlic bulb (Allium sativum) | 195 mg | Not Established | |
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Myrrh resin (Commiphora myrrha) | 190 mg | Not Established | |
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Ginger root (Zingiber spp.) | 97 mg | Not Established | |
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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
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
