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!

My Favorite Snack

Also a great breakfast!

• 1/4 Cup Greek Yogurt
• Handful blueberries
• 1 Tbls Chia Seeds
• 2 Tbls Walnuts
• 2 Tbls Slivered Almonds

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!

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!

Krissy's Holiday Appetizer Plate

My friend Krissy always creates healthy and delicious foods that are as beautiful as they are tasty!  Check out the healthy foods on this  beautiful holiday appetizer plate:

• Kumquats
• Greek Olives
• Red Peppers and Snap Peas
• Goat cheese drizzled with olive oil and sprinkled with fresh basil leaves
• Dr. Kracker Crackers (organic and delicious!)
• Leslie Stowe, Rainbow Crisp Crackers (found locally at Epicurious or Roxy's.  Also at Wholefoods)
• Parmesan Cheese
• Krissy's Artichoke Spinach Dip (recipe below)

RECIPES :

Krissy's Artichoke  Spinach Dip - A HEALTHY alternative to a favorite holiday dip!

• 4 roasted artichokes ( find in deli section of supermarket)
• 2 cups Smart Balance reduced fat sour cream.  (Greek Yogurt is  also great)
• I package Simply Organic Spinach Dip mix.
• Fresh Spinach.

Mix in a Cuisinart

Roasted Red Pepper and Cannelini Bean Dip

• 1/4  cup  chopped fresh basil
• 1  teaspoon  balsamic vinegar
• 1  (16-ounce) can cannellini beans, rinsed and drained
• 1  (7-ounce) bottle roasted red bell peppers, rinsed and drained
• 1  large garlic clove
• 2  tablespoons  extravirgin olive oil
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper

Place first 5 ingredients in a food processor; process until smooth. With processor on, slowly add oil through food chute. Stir in salt and black pepper.

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

10 Foods to Eliminate From Your Kitchen!

Everybody always asks me what foods to avoid in restaurants and markets. But what about the contents of your own cupboards and refrigerator? Do they hold healthy, wholesome choices for you and your family? Here are 10 to throw out of your kitchen pantry and frig — and suggestions for healthier substitutions:

1. Sugar Drinks . This means soda pop, sweetened tea and fruit-flavored punch drinks. Each 12-ounce can of pop has about 7 teaspoons of sugar and about 140 calories. Drink water instead.

2. Processed meats. Also sausage and bacon. They're high in fat and sodium — even those that say "lower" or "reduced." Use leftover lean meat, chicken or fish for sandwiches.

3. White bread, white pasta. Choose whole grain for more fiber. Look for the term "100% whole grain" on the label.

4. Spreadable Peanut Butter. Choose organic brands. They are harder to spread because they do not contain the hydrogenated oils which makes margarine and peanut butter “spreadable”. Also try Almond butter, cashew butter, and sesame butter for added nutritional value.

5. Whole milk. Skip dairy products with "whole" on the packages. Look for "low-fat" instead.  ALso try non dairy products like soy milk, almond milk, or rice dream.

6. Canned or instant soup. They're pricey and loaded with salt. Choose organic, low sodium versions or make your own.

7. Junk food snacks. Chips, crackers. Anything that comes in a bag or box. If they're in your kitchen they'll end up in your mouth. They may be labeled “organic” "low-fat" or "trans fat-free," but they still have plenty of salt and calories. Think fruit and veggies for snacks..

8. White rice. Go for brown rice, wild rice or quinoa.   Replacing white rice with brown rice or other whole grains, such as whole wheat and barley, can lower your risk for many diseases

9. Flavored Yogurt (vanilla or fruit flavored) — These products are loaded with fat and sugar.  Choose plain, low-fat yogurt and add your own fruit.  I prefer greek yogurt for the lowest sugar content.

10. Processed cheese. "Cheese food," "cheese spread" and "cheese product" usually mean lots of fat and salt — and in some instances no cheese! Go for the real thing, but remember that moderation is key.  1 ounce of cheese has 180 calories and 17 grams of fat.  1 ounce is equal to four dice in size.

That's my list of food to avoid. What's on your list?

Question: Should I be taking a probiotic?

You don't necessarily need probiotics ( foods or supplements that contain "good" bacteria ) to be healthy. However, probiotics are widely recognized for their value in supporting digestion.   They may also improve your immunity by offering protection from harmful bacteria, and improve female hormonal imbalances associated with pms and perimenopause.

You can add probiotics to your diet through nutritional supplements or foods such as yogurt, kefir, fermented and unfermented milk, miso, and some juices and soy drinks. Always read product labels, looking for a statement that the product contains "live and active cultures," such as lactobacillus.

Scientific understanding of probiotics and their potential for preventing and treating health conditions is at an early stage, but moving ahead.  Some of the benefits of including probiotics in the diet are:

• Treat diarrhea, especially following treatment with certain antibiotics

• Prevent and treat vaginal yeast infections and urinary tract infections

• Treat irritable bowel syndrome (IBS)

• Reduce bladder cancer recurrences

• Speed treatment of certain intestinal infections

• Prevent and treat eczema in children

• Prevent or reduce the severity of colds and flu

Improve symptoms of pms and perimenopause

Most people can safely add probiotic foods to a healthy diet. If you're considering taking probiotic supplements, check with your doctor to make sure the supplements are right for you.

• 
• Yogurt is a great source of probiotics from the diet.

Check out Products:

http://www.actimel.com/

http://www.lifeway.net/Probiotics/

Read more: How Much Probiotics Should One Take? | eHow.com http://www.ehow.com/way_5187555_much-probiotics-should-one-take_.html#ixzz14Yys4Ezd

The Healthy and Delicious Lunch Box

Good nutrition is essential for your child to have a successful day at school. Packing a healthy lunch is one way to ensure that your child will have a nutritious mid-day meal, and even a healthy snack or two. The right lunch box and accessories will allow you to pack a variety of healthy foods that are still tasty enough to please even the pickiest eaters. These are my daughter Anika's favorite lunch box items..............Anika does not love healthy whole grain sandwich breads, so I try to use whole wheat mini bagels, pita breads, fresh baked loaf breads and tortilla to give her some variety!!

Favorite Lunch Box Entrees: Mini Whole Wheat Bagels with peanut, cashew or almond butter and banana Whole Wheat Pita Bread stuffed with hummus, cheese or deli meat. Cheese stick wrapped with ham Tortilla Wrap with cheese, chicken or turkey, avocado Leftover chicken pieces seasoned

Tortellini served with chicken sausage and tossed with pesto

Whole grain bread slices (from a crusty loaf bread) served with cheese and deli meat

Tomato Soup or other hot soup in a thermos

Favorite Lunch Box Snacks: Blueberries, Strawberries, Raspberries Edemame

Carrot Sticks or Snap Peas with hummus or ranch dressing Celery Sticks with peanut butter and raisins Pretzels or Popcorn Dried Apricot or other Dried Fruit Cheese and Crackers (s0metimes salami!) Mini Bagels with Cream Cheese

Handful of cashews, almonds or pistachios

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

Nutritional Myth!

Nutritional Myth:EATING EGGS RAISES YOUR CHOLESTEROL LEVELS

Truth: THE DIETARY CHOLESTEROL FOUND IN EGGS HAS LITTLE TO DO WITH THE AMOUNT OF CHOLESTEROL IN YOUR BODY!

The foods that increase artery clogging cholesterol in the body are saturated fats found in meat products and trans fats.  Eggs contain relatively small amounts of saturated fat.

Enjoy eggs for breakfast. lunch or dinner.........Guilt free!

Huevos Rancheros 2 teaspoons canola oil

1 jalapeno pepper

2 green onion minced

2 garlic cloves

1.5 cups chopped plum tomatoes 6 large eggs beaten 2 ounces jack cheese with jalapeno pepper 1/4 cup choopped fresh cilantro 8 corn tortillas 4 lime wedges hot pepper sauce

1.  Heat oil in a large skillet over medium heat Cut jalapeno in half, discard the seeds, mince. Saute jalapeno, garlic and green onion in the pan for 3 minutes. Add tomatoes and salt.  Cook 2 minutes, stirring

2.  Add eggs, cook until scrambled, stirring constantly Sprinkle with cheese and cilantro. Serve with tortillas, lime wedges and hot sauce.

Makes 4 servings Caolries:  289 Fat :  13 g Protein: 15

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

Benefits of a Mediteranean Diet

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.The Mediterranean eating style significantly reduces the risk of further heart disease in individuals who had already had a heart attack Key components of the Mediterranean diet include: Eating a generous amount of fruits and vegetables Consuming healthy fats such as olive oil and canola oil Eating small portions of nuts Drinking red wine, in moderation, for some Consuming very little red meat Eating fish on a regular basis Fruits, vegetables and grains Putting it all together You can successfully incorporate the Mediterranean diet into your life by being an informed consumer and a smart shopper. Choose plenty of fresh fruits and vegetables, limit intake of red meat, eat fish - not fried or laden with butter or heavy sauces - at least once a week, don't be afraid of healthy fats such as olive oil, nuts and canola oil (but use these in moderation because of their high calorie content), and reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet. Read food labels to see what you're really buying. Here are some specific steps you can take: Eat natural peanut butter, rather than the kind with hydrogenated fat added. Use butter sparingly, and don't think that "low fat" or "cholesterol-free" on the label means a product is necessarily good for you. Many of these items are made with trans fats. Eat a variety of whole fruits and vegetables every day. Ultimately, strive for seven to 10 servings a day. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy - and tasty - fruit. Use canola or olive oil in cooking. Try olive oil for salad dressing and as a healthy replacement for butter or margarine. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats. Limit higher fat dairy products such as whole or 2% milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Eat fish once or twice a week. Water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of olive oil. Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack. If it's OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. If you don't drink alcohol, you don't need to start.

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