Katie's Vanilla Chia Seed Pudding

The most loved recipe from our Spring Cleanse!

Chef Katie's Vanilla Chia Pudding

Recipe inspiration from At Home In The Whole Foods Kitchen

• 1/2 cup chia seeds
• 1 vanilla bean, seeds removed
• 1 cup raw cashews, soaked 2 hours in water
• 4 cups water
• 7 dates
• 1/4 teaspoon cinnamon
• 2 Tablespoons coconut oil
• 4 teaspoons vanilla extract
• Fresh berries and granola to serve

1. Place chia seeds in a large bowl with 1 cup of the water.

2. Blend all ingredients together minus the chia seed; pulse in a high-speed blender with the remaining 3 cups of water.

3. Pour mixture over the chia seeds and begin to whisk. Keep whisking periodically to be sure the pudding does not clump.

4.  Place in fridge for 2 hours or overnight.

5.  Serve with fresh berries and granola

Why I love this:  A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Energizing Green Drink

Krisi's Green Smoothie

• 1 Cup Coconut Water
• 2 Handfuls Spinach
• Small Slice Fresh Ginger
• Mint - 4 sprigs
• 1/2 banana (frozen is best)
• 1 apple
• Juice of 1/2 Lime
• 1 teaspoon Coconut Oil
• 1 Tablespoon Hemp Seeds
• 1 Tablespoon Chia Seeds
• 5 Cubes Ice

Lisa's Green Smoothie

• 1 Almond Milk or Water
• 2 Handfuls Spinach
• 1/2 Cucumber
• 2 Stalks Celery
• 1 Pear or Apple
• 1 Teaspoon Coconut Oil
• 1 Tablespoon Chia Seed
• 1 Tablespoon Hemp Seed
• Protein Powder (optional)
• 5 Cubes Ice

The Power Of Seeds!

They say the best things in life come in small packages, and it couldn’t be more true when it comes to seeds! Always crunchy and delicious, seeds are tiny powerhouses packed full of nutritional goodness! Let’s have a look at some of my favorite seeds, and explore the immense nutritional benefits of each:

Hemp Seeds

Hemp seeds (or hearts) are a complete protein. They contain the essential fatty acids, omega 6 and omega 3, and are a great source of fiber. They also provide vitamins A, B1, B2, D and E. Vitamins A and E help promote healthy, radiant skin, while B vitamins help the body metabolize fats and protein, encourage healthy, hair, eyes, and liver; and are vital for proper brain function. In addition, vitamin D helps regulate calcium and phosphorus in the body, plays an important role in our energy, and maintains optimal bone strength. Simply put, these little guys go a long way!

Chia seeds

A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Sesame seeds

These wholesome little seeds are rich in essential minerals such as manganese, copper, iron, phosphorus, zinc and calcium. Manganese, phosphorous and calcium help healthy bones, while Iron is necessary for the production of red blood cells and distribution of oxygen through the bloodstream. Additionally, z promotes bone health and can aid in the prevention of Osteoporosis. Sesame seed oil reduces hypertension and eases stress. Antioxidants found in Sesame seeds fight free radicals, promoting youthfulness and strengthening the immune system. With all of these amazing benefits, why not try adding these to your daily regimen?

Sunflower Seeds

Did you know just a 1/4 cup of sunflower seeds can provide you with over ninety percent of your RDI for vitamin E, the body’s primary fat-soluble antioxidant? Vitamin E neutralizes free radicals and has significant anti-inflammatory effects. Sunflower seeds are rich in magnesium, which is necessary for strong bones as well as help lower blood pressure, decrease muscle tension, migraine headaches, soreness, and fatigue. Incredible for anyone needing to unwind from a long day.

Pumpkin seeds (Pepitas)

Pumpkin seeds are a great source of protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E. They also contain L-tryptophan, which aids sleep and lowers depression. High zinc levels make Pumpkin seeds a natural protectant against Osteoporosis as well. Pumpkin seeds are very alkalizing, helping to balance the body’s PH levels. According to studies, pumpkin seeds can prevent kidney stone formation, and can significantly reduce inflammation in our bodies.

Flax seeds

These seeds are an excellent source of omega-3s. Just one tablespoon of Flax seed surpasses the RDI of omega-3s, which help reduce the type of inflammation that leads to conditions such as Asthma, Rheumatoid arthritis, Migraine headaches, and Osteoporosis. Alpha-linolenic acid (ALA) (a kind of omega-3 found in Flax seeds), greatly improves bone health. They are also a great source of fiber; With three grams of fiber in just one tablespoon! Talk about packing a punch! . Lignans in Flax seed can also promote regular digestion, and are now thought to have a role in breast cancer prevention. There are so many ways to get more seeds into your diet; Add Flax meal (ground up Flax seeds), Chia seeds or Hemp seeds to oatmeal, quinoa, yogurt, smoothies and baked goods. Sunflower and Pumpkin seeds make a delicious snack on their own. How about Chia Pudding? It makes a great breakfast or snack! Always remember, when it comes to nuts and seeds, choose organic, raw and unsalted for maximum benefit

Yours in Health, Lisa Cohen

Staying Fit and Fab

Yesterday I turned 49.

As I near the end of my 40s, I find myself thinking a lot about the idea of aging gracefully.   The word “graceful” makes it sound so elegant and effortless, right?  As it turns out, aging gracefully takes more work and dedication than one would think. It requires a healthy diet, juicing, blending, stretching and foam rolling, a lot of water, sleep, stress reduction, and a generous dose of self-love!

It also takes a good amount of SWEAT.

I don’t know about you, but I want to look and feel great in my 40s, 50s, 60s and beyond. I want to hike mountains, do a handstand, go on adventurous trips with my husband, and dare I say it – still wear a bikini!  So, I have to stay 100% committed to my daily workout routine.

What about you?  Do you have a consistent exercise plan or could you use some inspiration and motivation to get back on track?

If you have worked out with me in the past, you know that I am a big fan of circuit-style workouts.  I love how they move quickly and fight boredom, but mostly I love how they kick my booty!

Below you will find some of my favorite workouts that can be done at home, in a hotel room, or outside in 30 minutes or less.  No fancy equipment, gym or weights required!

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Day 1:

workout-day1

Day 2:

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Day 3:

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For a great yoga class right in your living room try  Yogaglo.com.  For $18 a month, you will have access to unlimited online yoga classes taught by some of the most renowned yoga teachers in the world. Classes are categorized by teacher, level, style and duration. You can find a class that’s perfect for you at any time!

Of course, check with your physician before embarking on a new fitness routine.  If you are a new to exercise or if you are interested in a more individualized program, contact me for a 1:1 fitness assessment.  I would love to help!

Reasons I Love Cooking

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"If you really want to make a friend, go to someone's house......the people who give you their food give you their heart."

- Cesar Chavez

It is true: I love cooking. I am not sure what it is, but when I am in the kitchen, I suddenly feel at home.  So I thought I would spread the love and write a blog post on why I like it – and perhaps it will inspire some of you that find cooking to be a chore.                    

Everything about preparing, cooking and sharing food makes me happy.   Making something with my own hands feels creative and satisfying, and sharing it with others is a joy and a privilege.  The meals I make are one way that I show my love and appreciation for my friends and family.

Reasons I love cooking:

• It’s a time when I can relax in my kitchen with my favorite music
• I love filling the house with welcoming smells
• I love celebrating life with friends at the table, over a delicious meal
• I enjoy good health and nutrition and knowing that I am serving my family the best
• I can try new things and be creative, but I equally enjoy serving the family favorites that give us a sense of tradition
• I love food!

Cooking means something different for everyone — whether it’s for comfort, family, or to entertain and make memories.

Tell me why you cook and share your stories in the comments below!

Spring Into a New You!

Ready to feel healthier and more vibrant than ever before?

You will after our 3 Day Whole Food Cleanse: May 31, June 1, June 2

Enjoy plant-based meals rich in cleansing antioxidants, energizing plant-proteins, and nutrient-dense superfoods designed to nurture your body, mind and spirit.

Sign up by May 15 to reserve your spot!

lisa-cleanse416-promo

Easy Asian Salmon

One of my client's favorites!  This recipe is so easy and delicious, and makes a perfect week night meal!

Ingredients

• 2 salmon fillets
• 1/4 cup soy sauce
• 1 teaspoon lemon juice
• 1/2 teaspoon ginger
• 1/4 teaspoon cinnamon
• 1/8 teaspoon pepper

Directions

1. Preheat oven to 350 degrees.
2. Mix together soy sauce, lemon juice, and spices.
3. Place salmon in a shallow baking dish, and pour liquid mixture over the fillets.
4. Bake about 25 minutes or until salmon is flaky.

Why I love this:  Few single foods can bring as many health contributions to your diet in significant quantities as wild Alaskan salmon.  Salmon is an excellent source of Omega-3 fatty acids which are great for your heart, skin, mood and cognition.  It also a great source of Vitamin D, Selenium, and the Essential Amino Acids.   The herbs and spices add flavor and nutrition without adding calories:  Ginger promotes good digestion and gut health.  Lemon is loaded with Vitamin C,  aids in digestion as is very alkalizing for the body.  Cinnamon lowers blood sugar.  This Salmon recipe is one of the easiest go to recipes you could have in your repertoire.  Simple, delicious and nutritious, and perfect for a quick dinner or date night – serve with your favorite steamed green veggie and whole grain for a delicious meal!

Sleep Better

We all know that sleep is important.  In fact, in addition to a healthy diet and regular exercise, getting enough restful sleep is the most important thing we can do for our overall health.  Proper sleep can help fight infection, promote good mood, support your metabolism to help prevent weight gain, as well as jump-start your energy and vitality.  

Getting a great night’s sleep is one of the keys to looking and feeling your best, yet 70% of Americans report being chronically sleep deprived.  If you fall into this demographic of not getting enough restful sleep, it may be time to analyze your bedtime habits.  Here are some thoughts to consider in order to get your bedtime routine on track for your best rest:

Avoid Caffeine and Alcohol

If you are having trouble sleeping, you want to stay away from caffeine after noon.  And while alcohol may help you relax and fall asleep, it can disrupt the deep REM sleep your body needs to function at it’s highest level.  If you are going to enjoy a glass of wine or a beer, try to do it a few hours before you go to bed to ensure a great night's rest.

In the evening, enjoy a hot beverage like chamomile or peppermint tea.  They both have a calming affect on the body.  A good Magnesium supplement promotes muscle relaxation and can promote sleep.  I like CALM Magnesium powder.  Put 1-2 teaspoons in a cup of hot water before bed.

Valerian, passion flower, lemon balm and chamomile work synergistically with key hormones and amino acids to relax the body - so you can get a good night's sleep. Without the side effects of prescription drugs.  Take a look at this great product, containing all of these sleep inducing ingredients: Best Rest Supplement

Find a Relaxing Activity(That Doesn't Involve a Screen):

Bright screens like those  on your TV or computer emit blue light, which suppresses melatonin, the hormone that encourages your body to sleep.  Try instead to read a real paper book or use an e-reader (without the blue screen) like the Kindle.  Turn off your phone, computer and iPad at least one hour before bed for best results.

In addition to the tea, you may want to try the following Nighttime Stretch Routine.  Stretching at night can help relax your muscles and prepare your body for your best sleep.  When performed correctly, stretching at night as part of your wind-down ritual can help you fall asleep faster, and have a more restful slumber.

View PDF complete with instructions and links to video of each step in the routine.

Start a bedtime meditation practice:

This is a great meditation to do before sleep.  The goal of this breathing exercise is to incrementally relax yourself, in steps.

Here is how it works:

1. Inhale normally and as you exhale, relax your muscles.  With each breath out, visualize your body becoming slightly more relaxed.  The goal is to become more and more relaxed with each exhale than before you began.

1. Be aware of your tension areas:  

• Face
• Jaw
• Shoulders
• Hands
• Legs
• Feet
• Abdomen

1. On your next exhale, relax your face.  Imagine all of the stress and tension leaving that area.  

1. Alternate targeting the tension areas with each exhale, until your entire body feels relaxed.

I hope these tips help you achieve better deeper more relaxing sleep.

Sweet dreams!

Chicken Marbella: The Ultimate Dinner Party Dish

I am having 10 people for dinner this Friday and my old favorite, Chicken Marbella, is on the menu!

Chicken Marbella is one of the most famous dishes from the Silver Palate Cookbook.  The unusual combination of prunes, capers, and olives is surprisingly delicious!  The longer you marinate the chicken, the better it gets.  2-3  hours will do the trick, but marinating overnight is best.

NOTE:  I use a mix of bone-in chicken breast and thigh pieces. The original recipe calls for 1 cup brown sugar. I reduced to 1/2 cup in this version, but feel free to skip this ingredient if you do not want the added sugar. There will still be great flavor without the sweetness.

Ingredients

• 2 chickens, 2 1/2 lbs each, quartered, bone-in, skin-on

• 1/2 cup olive oil

• 1/2 cup red wine vinegar

• 1 cup prunes (more if you like)

• 1 cup pitted spanish green olives

• 1/2 cup capers plus a bit of the juice

• 6 bay leaves

• 1 head garlic, cloves peeled and finely chopped

• 1/4 cup dried oregano

• Coarse salt and freshly ground pepper

• 1/2 cup brown sugar (skip this ingredient if you want to go without the sugar)

• 1 cup dry white wine

• 2 Tbsp fresh Italian parsley, finely chopped

Directions:

1. Combine the olive oil, vinegar, prunes, olives, capers, bay leaves, garlic, oregano, 1 tablespoon salt and 1 teaspoon pepper in a large bowl. Add the chicken to the marinade. (You can also place the chicken and marinade in a 2-gallon plastic storage bag and squeeze out the air to make sure the chicken is fully covered with the marinade.) Refrigerate overnight, turning occasionally to be sure the marinade is getting into all the chicken pieces.

2. Preheat the oven to 350°F. Place the chicken, skin side up, along with the marinade in one layer in a large roasting pan, sprinkle with the brown sugar (if using), sprinkle the top with more salt and pepper and pour the wine around (not over!) the chicken. Roast for 50-60 minutes.

3. Remove the pan from the oven, cover tightly with aluminum foil and allow to rest for 10 to 15 minutes. Discard the bay leaves. Transfer the chicken, prunes and olives to a serving platter, sprinkle fresh parsley and salt and pepper.

Serve chicken warm or room temp, drizzled with sauce and with a selection of olives and dried fruit. This dish is excellent served over couscous, brown rice or with mashed potatoes.

The Practice of Gratitude

“In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy.” —Brother David Steindl-Rast

It is possible that the simplest and most effective habit for living a happier life is to take a few minutes every day to focus on what we can be grateful for. 

Behavioral and psychological research has shown that surprising life improvements can stem from the practice of gratitude. Being grateful can help to:

• Lift your mood, make you happier
• Improve resilience
• Strengthen relationships
• Improve health
• Reduce stress
• Find joy, even during tough times.

Here are three practices you can try to cultivate the powerful habit of gratitude:

1. Make it a part of your morning routine.  Before checking emails or text messages, make yourself a cup of coffee, find a cozy spot to sit, and take 1 minute to name 10 things (small or significant) that you are grateful for in your life. I practice this every morning by simply counting on my fingers! Another wonderful way to start the day is a morning  Meditation On Gratitude.

2.  Keep a a gratitude journal.  Take a few minutes every evening to write down 3-5 things you are grateful for. These thoughts can be about your day, yourself or your life. Keep your gratitude journal by your nightstand so you will see it and remember to jot down what you are thankful for before going to sleep. Your gratitude journal doesn't necessarily have to be deep or elaborately written. The things you are thankful for can be as simple as "family" or "my home" or "lunch with a friend", for instance.

4.  Express your gratitude in person.  Tell someone you appreciate them tonight. Send a card or an email to someone who lives far away from you. You may even send a quick text to someone right now; "I am grateful for you." Expressing your gratitude no matter how simple, can have a big impact on someone’s day, or even life!

Try one of these simple exercises every day for a week to see how it impacts your life!

Love Your Life!

My work is about teaching others how to create a healthy life that they love. Treating yourself in a loving way is a big part of that philosophy because it promotes health and happiness, and gives you the energy to focus on what is most important to you.

There are 3 key elements to my "Love Your Life" philosophy. 

Eat Well - You can transform your life and feel amazing energy by putting the most nutrient rich food in your body every day.   Don't focus on the things that you can't have -  “I can't eat sugar."  Instead, focus on all of the wonderful foods that you CAN have - “I can enjoy this piece of dark chocolate.”   When you shift your focus to how GREAT it feels to eat the best foods, you will start to feel more motivated to eat well.

Move Often —  Some people have a negative association with the word "exercise".   If that is true for you, try thinking of it as movement, not exercise. What if you simply aim to move your body every day, and that movement can take whatever form you like?Your daily movement can be a long walk to the farmer’s market, or a hike with the dogs. Your daily movement can be going to your favorite yoga class, shoveling snow, or playing tag with your kids. You get the point; Just make it your goal to “move my body every day.”

Nurture Yourself —  Treating yourself to something special can be beneficial emotionally and physically.  If you're not in the habit of nurturing yourself, you may find it difficult to get started, and you might even feel guilty for doing loving things for yourself. However, the more self nurturing you do, the easier it gets. Here are some simple ideas to get you started:

• Treat yourself to a massage, manicure or pedicure
• Buy fresh flowers for your home
• Meditate for 5 minutes
• Keep a gratitude journal
• Take a hot bath
• Listen to music that you love
• Meet a friend for a cup of tea at a nice cafe
• Sit in the warm sunshine with a good book

Want to get healthy, and have more energy?

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The Scoop On Protein Powders

I get a lot of questions about the different types protein powders from my clients, so I thought I would address those questions on my blog today! 

First of all:

Protein is an essential nutrient that your body needs to grow, repair itself, and keep you strong. It can help you manage your weight, as well as improve immune function and exercise recovery. Protein is also important for making enzymes, hormones, and other important chemicals that your body needs. Protein is known to be an important building block of bones, muscles, cartilage, skin, and blood.

If you choose to use a protein powder supplement, remember you get what you pay for. Choosing a “cheap” protein powder likely means that you are getting higher amounts of artificial ingredients, fillers, sugar, and other additives. Always read the label carefully.

Choosing the best protein powder for you:

Whey Protein Whey is one of the most popular protein powders on the market today.    Whey protein comes from dairy food sources.  It is a complete protein and contains all nine essential amino acids.    Whey is also one of the greatest foods for boosting cysteine and glutathione, potent antioxidants that help to protect the body from toxins.   Whey protein is a significant source of branched chain amino acids (BCAA). BCAA’s have been proven to increase muscle mass and strength, while promoting body fat loss.

When purchasing a whey protein, the best choice is Whey Protein Isolate (WPI).  This form of whey has a protein content of about 90-95%, with minimal lactose and fat, and is the least processed form of whey protein.   Avoid Whey Protein Concentrate (WPC), as it is highly processed, and can contain impurities.

Check out my favorite product here.  Protein Powder

Soy Protein

Soy protein is made from soybeans, and is one of the few plant-­based protein powders that contain all nine essential amino acids. Soy protein powders are made after whole soybeans have been hulled, dried, and then turned into soy flour. Soy protein is rich in high amounts of beneficial amino acids. However, it is also controversial as soy products are often genetically modified. Choose a soy protein powder that is clearly labeled Non­GMO.

Pea Protein

This is a good protein choice for both vegetarians and vegans. This type of protein usually doesn’t have many additives or artificial ingredients, so it’s one of the few protein powders that is as close to the whole food source as possible. It is also free from soy, gluten and lactose, so it is a great choice for people with food allergies. ​Your body can absorb pea protein quite easily and it has a high amount of protein content for a plant-based protein, making it a good choice for those wanting to stay away from animal products.

Rice Protein

As its name suggests, rice protein comes from rice, commonly brown rice. While it does contain protein, the fact that rice is a grain means that it has a higher carbohydrate content in comparison to other protein powders. However, it is a suitable choice for vegans and vegetarians.

Unlike whey and soy, pea and rice proteins do not contain all nine essential amino acids. If you are vegan and planning on using either of these as supplements, you will need to incorporate other protein­-rich foods to make sure you are meeting all of your body’s needs. This also illustrates why protein powders should not be used to replace whole foods, but only to compliment a healthy diet.

Want to lose weight, get healthy, and transform your life?  Sign up for my newsletter and get weekly tips, tricks, and support from me!

Love yourself, and the skin you are in!

It is a Valentine's Ladies Night at Tempranillo Restaurant!

Come by our table to sample some amazing skin care products and enter to win a special gift!

Delicious Chicken Taco Bowls

Chicken Taco Bowls with Cilantro Lime Rice

Ingredients:

• 1 1/2 lb chicken 4 large chicken breasts (FYI....I used a mix of breasts and thighs)

• 1/4 cup water

• 1 cup fresh salsa

• 1 tsp chili powder

• 3/4 tsp ground cumin

• 1/2 tsp kosher salt

• 2 clove garlic minced

• 1 can black beans drained and rinsed

• 1 cup frozen corn

• 1/2 lime juiced

• shredded red cabbage for serving

• avocado slices for serving

• 1/4 cup fresh cilantro for serving

Cilantro Lime Rice

• 2 TB butter

• 1 cup uncooked white basmati rice

• juice and zest 1 large lime

• 1 14 oz can chicken broth

• ¾ teaspoon salt and pepper to taste

Directions:

1. Place chicken in a large crock pot and pour water and salsa over the chicken. Next add in chili powder, cumin, salt, garlic, lime juice.  Cook on low heat for 6-8 hours, or until chicken easily shreds.  (You can cook on high for 4 hours.)  Add the corn and black beans in the last hour of cooking.  (Don't forget!)

2. Make the rice with the chicken broth.  Bring to a boil, reduce heat, cover and cook for 20 minutes or until liquid is absorbed.  Add the butter, lime juice, lime zest and salt.

3. Serve chicken over the lime rice.  Top with cabbage, cilantro and sliced avocados.  

More Serving Options: top with cheese, sour cream and serve with tortilla chips.

Beat The Winter Blues

This photo taken from my back door this morning!

Another foot of snow drifted down in our mountain town today, which makes the skiers and school children VERY HAPPY. (School is cancelled today!) There are many of us who just love winter and there are also those amongst us who struggle during the long wintery months.

The cold weather can drag our spirits down, and the lack of warm sunshine can really do a number on the mood. Be it a slight case of the winter blues, or the more serious Seasonal Affective Disorder (SAD), the symptoms tend to leave some of us feeling low energy and depressed. Luckily the good news is that there are healthy ways to fight back the winter blues. Here are a few ideas on how to keep the blues at bay, and feel happier and more balanced this winter:

Exercise Outdoors: ­ ​Exercise might seem like the last thing you want to do when you are depressed or feeling down. However, once you get moving exercise can make a huge difference on your mood and energy level. Exercise helps boost serotonin levels (the mood regulator that fights depression and controls hunger). So, keeping those levels up can help you feel good and keep your weight in check. If you can get outside to exercise, even better....You will also benefit from the extra dose of sunshine and fresh air!

Treat Yourself Well: Winter is a good time to gift your body with a little extra pampering, so engage in health­ promoting activities that make your body feel good. Go to your favorite yoga class. Bring home some flowers from the local market. Take a sauna, book a massage, spend some time in a hot tub, or curl up with a great book on the couch.

Eat wisely: Avoid sugar, processed foods and alcohol. Focus on foods that boost your mood and brain chemistry like dark green leafy vegetables such as spinach, kale and swiss chard. These foods are hands down the most nutrient ­dense choices to eat every day. Include lots of plant based fats like avocado and walnuts daily. These foods contain all of the healthy omega­3 fats and oleic acid that your brain needs in order to run smoothly.

A few high quality supplements can really help keep your spirits high during the winter months.

Here are my favorite blues ­busters:

• Vitamin D:  Known as the “sunshine vitamin” many people who live in wintery climates do not get enough vitamin D. There is growing evidence to suggest a link between SAD and low vitamin D levels.
• Fish Oils play a role in the synthesis of serotonin, and are thought to elevate mood and decrease depression. Eat fish 2­3 times a week during winter months and take a fish oil supplement.
• Melatonin: 2-3 mg of melatonin at bedtime can be helpful in relieving symptoms in some SAD suffers. Melatonin levels in the brain tend to drop as we age, making it harder to get a good night’s rest.
• Magnesium:  Low levels of magnesium can compound SAD symptoms by decreasing the production of mood-stabilizing serotonin and melatonin.  400-600mg of magnesium taken at bedtime works well for most people and promotes relaxation.

Click here to see all of the supplements we offer:  Supplements

Chia Pudding

Thrown together in just a couple minutes! Be sure to make this in advance (I like making it before bed) so it has time to thicken up.

For the chia pudding:

• 3 cups unsweetened almond milk

• 1/2 cup chia seeds

• 1-3 tablespoons of honey or pure maple syrup, to taste

Suggested toppings:

• Granola

• Fresh fruit

• Coconut flakes

• Honey or Pure maple syrup

• Cinnamon

• Nuts and seeds

Directions:

1. Whisk the almond milk, chia seeds, and sweetener together in a large bowl.

2. Cover and chill in the fridge for 2.5-3 hours, or overnight.

3. Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days.

Why I love this:

A single serving of chia seeds has 18% of the recommended daily intake (RDI) for calcium and 27% of your daily RDI for phosphorus, which promote bone health.  It also has  33% of your RDI for fiber, which promotes healthy digestion.  Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Morning Meditation

Self-care practices like meditation, or just taking time to check in with yourself, go hand in hand with healthy living.  How we connect with ourselves has a direct effect on our mood, stress level and overall feeling of happiness and contentment

The more we balance the negative thoughts and unhealthy habits that don’t serve us, the easier it is to create a healthy life.  If the word "meditation" is not for you, just call it breathing practice. And remember, it’s called a practice for a reason: It is not intended to be perfect!

Try this simple breathing practice to start your day:

Find a comfortable sitting position, keeping your spine tall and supported.  Close your eyes, relax your shoulders and breathe deeply into your belly.  Feel your belly rise and fall with each breath.

Draw the mind to 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 the belly. Pause at the bottom of the exhale and count to three.

Repeat this 3 part deep breathing for fifteen breaths.

I like to finish my morning meditation by counting 10 things that I am grateful for each day.  (I just count on my fingers!)  Gratitude is the best attitude adjustment!

The Four Key Supplements To Take Every Day

The Fab Four:  4 Key Supplements that are the cornerstone to good health!

From Dr. Frank Lipman

1. Mulit-Vitamin

"We have a huge need for protective, health-supporting nutrients to help us combat the daily assault of living in a polluted and stressful world. Think of a multivitamin as a little insurance policy to help protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich in healthy foods. By gifting your body with a multi, you’ll also be optimizing cellular function, which helps make all your systems work consistently at their peak."

2. Vitamin D3

"Vitamin D is actually a pre-hormone and not a vitamin. But distinctions aside, it functions like the office busy body, involving itself in just about everything. For one, it plays an essential role in the creation of hundreds of disease-preventing proteins and enzymes, and affecting more than 2,000 genes in the body along the way. It enhances muscle strength, builds bone, has anti-inflammatory and anti-cancer effects and bolsters the immune system. If you come up perpetually short, over time, you could be leaving your body vulnerable to disease paths like heart disease, cancer and diabetes. Here’s the tricky part: it’s virtually impossible to get adequate amounts of vitamin D from food, so you have to get it from supplements and sun exposure."

3. Fish Oil

"Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood and memory skills. In short, fish oil is seriously good stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best bets, particularly because many fatty fish are contaminated with mercury and other nasty stuff. Indulge in fish oil supplements instead!"

4. Probiotics

"Probiotics are the naturally occurring ‘good’ bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy bacteria — and, in their spare time, they also help inhibit bouts of lactose intolerance, poor digestion and diarrhea. But as strong as your belly battalion might be, poor diet, stress, pollution and antibiotic use can wipe out the good guys – so it’s up to you to fortify and repopulate your gut with healthy bacteria. That’s where probiotics come in: a daily dose is a fantastic way to swiftly and significantly improve digestion and strengthen immunity – no prescription required! Side effects are rare, although some people may initially experience some gas and bloating, which usually subsides within a few days."

Avoid the confusing aisles of supplements at the health food store.  Ordering is easy and delivery is straight to your door.

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3 Healthy Breakfast Ideas To Get You Back On Track!

Supercharged Oatmeal:

Take oatmeal from totally blah to SUPERCHARGED by adding a handful of fresh berries, a dollop of almond butter and a sprinkle of walnuts, almonds and hemp seeds.  I love the super antioxidant power of the blueberries and the healthy fats from the nuts and seeds.  The almond butter adds a nice boost of protein to kick-start your day! 

Green Drink:

Always my go-to breakfast!   Green smoothies are one of those things that sounds disgusting but are actually so delicious!  I promise you will love this recipe.  It not only tastes delicious, but you can actually feel the nutrients flooding your body when you drink it.    All these greens have a powerful alkalizing effect on the body, which reduces inflammation and leaves you with the most amazing boost of energy!

Avocado Toast:

 Loaded with healthy fats, avocado toast is the perfect breakfast or healthy snack.   Start with a great piece of whole grain bread or ezekiel bread toasted.   Smear 1/2 of one avocado on the toast with a sprinkle of pink salt.  Top with hard boiled egg for a hearty boost of protein.  Sometimes I add pumpkin seeds, tomatoes and a drizzle of tahini as pictured here.    So healthy and delicious!

Real Life Resolutions

I am often talking to my clients about fitness and healthy living as they relate to “REAL LIFE”

Real Life does not exist in a bubble where everything is peaceful, calm, and totally in our control at all times. In the real world our lives can be quite messy and unpredictable.

Real life looks more like this………..

• The kids are sick, and you’re getting no sleep…
• A friend is going through cancer treatment and you visit daily…
• It’s Christmas/Thanksgiving/Passover or the long weekend…
• You’ve got a tight deadline at work…
• Your lower back is acting up…..

So here is the important question to ask this year as you make your resolutions.......

What does a renewed commitment to health and fitness look like for YOU — in the context of your unique and busy life?

1. How could you make things “a little bit better” this year? Remember, it’s not about perfection. It’s about progress.  Don’t get frustrated if you eat an unhealthy meal, or miss a workout. Remember the great work you have done and commit to doing better tomorrow.
2. What challenges do you anticipate might interfere with the progress you want to make?  Identify your “crucial moments”.  These are the moments when a specific temptation or situation distracts you from your goal. Consider how you can change your behavior in these moments in advance.
3. What is one little thing you could do today to meet your goals?  Start small. Maybe it’s researching a healthy meal delivery service, downloading a relaxing meditation, or booking a babysitter one evening a week.

Need some help?  I am offering 50% off my Breakthrough Consultations in January!