Nutty Granola and Cashew Milk

Once in awhile we come up with a recipe that is an all around winner. It’s made from simple ingredients, it’s easy to make and everyone loves it. Chef Katie's Granola and Cashew Milk is one of those recipes. As a matter of fact, it has become the most requested recipe from our Whole Food Cleanse.

GRANOLA

• 1 cup raw unsalted almonds
• 1 cup raw unsalted walnuts
• 1 cup raw unsalted sunflower seeds
• 1 cup raw unsalted pumpkin seeds
• 1 cup dried cherries
• 1/2 cup shredded coconut
• 2 cups regular slow-cooking rolled oats
• 1 Tbsp ground cinnamon
• 1/2 tsp ground dried ginger
• 1 tsp. kosher salt
• 1 cup unsweetened applesauce
• 1/4 cup melted coconut oil

INSTRUCTIONS:

Preheat the oven to 350F.

Combine the almonds, walnuts, sunflowerseeds, pumpkin seeds, cranberries , oats, cinnamon, ginger, salt, olive oil, applesauce, & coconut oil into a mixing bowl.  Toss to combine.

Bake for 1 hour (stirring occasionally) until the liquid is evaporated and the nuts and oats are golden.

Take the baking dish out of the oven and let the granola cool completely. Store in a glass container with a tight lid in a cool dark place.

CASHEW MILK

• 1 cup raw cashews
• 4 cups water, divided
• 1 Tablespoon honey or maple syrup
• 2 Teaspoons vanilla
• Dash of sea salt

Soak the cashews in water at least 4 hours, or overnight in the refrigerator. Drain the cashews and rinse until the water runs clear. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender.

Blend in 2 cups more water, honey or maple syrup, vanilla extract, sea salt. If your blender can't totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.

7 Natural Energy Boosters

Many of my clients tell me that they feel tired all the time.   They are overworked, stressed-out and exhausted thanks to jam-packed schedules and today’s go-go-go culture.

Sometimes, lack of energy can be related to something physical – you might need more sleep, better nutrition or more regular exercise.   Other times, it can be emotional issues that make us feel drained.

Many of us are living a life in which we are being pulled in countless directions and feeling distracted and burned out.  In that case, we may just need to slow down and recharge. 

Whatever it is, once we make a healthy shift back to balance it can be surprisingly easy to get your mojo back!  Here are some simple ways to get your energy flowing again.  I hope it helps........You deserve to feel great, and have the energy to focus on what's most important to you!

7 Natural Energy Boosters

Exercise - I know that this might be the last thing you want to do when you are feeling exhausted but I promise, regular exercise will actually boost energy levels. Physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting your energy.

And remember, you don’t need to run a marathon to get the benefits — moderate levels of your favorite fitness activity will reap the good energy benefits, too.

Sleep - Most people need 7.5 to 8 hours of sleep per night to maintain good energy throughout the day.—yet the average American gets only 6.5. If you struggle to sleep, try a magnesium supplement which helps relax muscles and calm nerves. You can also try a sleep-promoting supplement such as melatonin or an herbal blend that includes valerian,.  Click here for more tips on getting your zzz's. 

Keep your water bottle handy - Even mild dehydration can make you feel tired and decrease your ability to concentrate. As a rule, you should drink half of your body weight in ounces each day, plus more if you are really active.  If that sounds like a lot, remember that fruits and vegetables, like watermelon and cucumbers are very hydrating! 

Check your Vitamin levels - The slightest drop in Vitamin D levels can zap your energy. Ask your doctor to test your blood levels of Vitamin D.  You should be in the 40-80 range. If your levels are low, start supplementing with 2,000 IU’s daily.  And for my vegan friends, you might need a B12 supplement to keep your energy system rev'd. 

Eat and drink well - The afternoon slump is often related to what you have had to eat during the day.  For all-day energy, eat a mix of nutrients at each meal, including plenty of fiber-packed veggies and fruits, protein and some healthy fat, found in nuts, seeds, avocados and olive oil.  Steer away from carbs like pretzels, bread, and sugary treats which can spike your blood sugar levels and crash your energy. 

It's ok to enjoy a little caffeine if you need an energy boost, as long as you don't over do it.  Try some green tea, black tea, kombucha or a few squares of dark chocolate for an afternoon pick me up.  All contain moderate amounts of caffeine to keep you going and lots of antioxidants too.

Breathe some fresh air - A study from the Journal of Environmental Psychology found that being outdoors increases feelings of vitality.  In the study, people who spend 20 minutes outside felt more energy during the day than those who spent the day inside.  2O minutes of sunlight actually boosts the oxygen levels in your blood stream and provides a healthy dose of Vitamin D.

Looking For A Private Consultation To Jumpstart Your Health And Wellness?

Call me for a FREE Breakthrough Session and let's find a program that will work for you!

Chocolate Covered Strawberry Smoothie

Even if you belong to the "Valentine's Day is a silly holiday invented by the card companies" camp, there is never a wrong time to spoil the ones you love or yourself with a little chocolatey goodness.

Chocolate Covered Strawberry Smoothie

• 1 1/2 Cup Almond Milk or Coconut Milk (unsweetened)
• 1 1/2 Tablespoon Cocoa Powder
• 1 Cup Frozen Strawberries
• 1 Banana, Frozen
• 1/4 Teaspoon Vanilla
• Garnish With Fresh Strawberries and Cacao Nibs

Why I love this:  Cocoa and strawberries are both antioxidant powerhouses. Not only are strawberries rich in the potent antioxidant vitamin C — just five large berries provide almost 59 milligrams of vitamin C, or 98% of the recommended daily value — but they’re also low in sugar. This means that they won’t cause the inflammatory spike in blood sugar that sweeter fruits can.

Practicing Gratitude

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

Gratitude Meditation from Lisa Cohen on Vimeo.

Guided Meditation from yours truly. 

1. Morning gratitude meditation.  I like meditation in the morning because it grounds me. It helps me to relax, to focus on what’s important and to be grateful for what I have. I always feel elated and full of positive energy afterwards. It’s AWESOME.  Check out my 5 minute guided gratitude meditation right here....Just push play.

2.  Keep a gratitude journal.  Take a few minutes every day to write down 10 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.  Sometimes I just count 1o things I am grateful for on my fingers!

3.  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!

Spinach Soup

Ingredients:

2 Tablespoons butter or olive oil

1 leek, chopped

2 stalks celery, diced

1 potato, peeled and diced

4 cups low sodium chicken broth

2-3 large handfuls fresh spinach

Heat the butter in a large saucepan. Add the leek, celery and potato. Stir and put on the lid. Sweat for 10 minutes, stirring a couple of times. (low heat so the leeks do not burn)

Pour in the stock and cook for 15-20 minutes until the potato is soft.

Add the spinach and cook for a couple of minutes until wilted. Use a hand blender to blitz to a smooth soup.

Dark Chocolate Superfood Bark

Rich dark chocolate, salted and sprinkled with delicious and colorful superfoods:  This creamy, dreamy chocolate amazingness is the perfect treat for any holiday party or gift. 

INGREDIENTS:  dairy, soy, and gluten free, vegan

• 2 jumbo Medjool dates, pitted
• 1 tablespoon water
• 15 ounces dark chocolate (70-72%), chopped
• 1/2 cup almonds
• 1/4 cup goji berries
• 1-2 tablespoons hemp seeds
• sprinkling sea salt

INSTRUCTIONS:

Line a baking sheet with parchment.

In saucepan over medium heat, combine dates and water, stirring into a paste. Reduce heat to low, add chocolate, stirring until melted and fully combined with date paste. Remove from heat and cool slightly.

Pour onto parchment; using an baking spatula, spread in an even layer to desired thickness (this recipe is about 1/8 inch). Sprinkle with sea salt. Add toppings: almonds, goji berries and hemp seeds, so each piece of bark is covered. Allow to cool, break or cut into pieces.

I leave the bark overnight on the counter.  It will set, but still be slightly soft.   Cut into various shapes with a knife, then transfer to refrigerator to set completely.

Kelly's Healthier Hot Chocolate

Sometimes you need an energy boost…and sometimes you just need chocolate.

Healthier Hot Chocolate:  A rich and creamy chocolate treat, free of dairy and refined cane sugar.

Serves 1

Ingredients:

1 cup almond milk
2 tablespoons organic, unsweetened cocoa powder
Generous dash of cinnamon
2-3 teaspoons coconut sugar
pinch of sea salt

Directions:

Combine all the ingredients into a saucepan over high heat.  Keep stirring with a whisk until piping hot (avoid boiling).  Serve with a few marshmallows for a special treat.

Why I love this:

Studies have shown that cocoa powder is associated with decreased blood pressure and improved cholesterol levels.  These heart healthy benefits can be attributed to the flavonoids, powerful antioxidants, found in cocoa.  Cocoa powder also contains important minerals like copper, manganese, iron, phosphorus, and zinc.  Cinnamon contains essential oils with many health benefits and adds a delicious nutty flavor.

Recipe inspiration from this wonderful hostess and healthy mama!  My sweet friend and partner, Kelly Hollins.

4 Minute Plank Workout: Tabata

4 Minute Plank Workout:  Tabata

Wondering how on earth you can get a workout done in 4 minutes flat?  The answer is simple:  TABATA.  It’s an interval workout of 20 seconds of maximum effort, followed by 10 seconds of rest, for 8 cycles.  The result:  A quick, super intense workout in just minutes!

This Tabata workout is made up of 4 different plank exercises.  Complete each set of 4 exercises twice.  During the 10 seconds of rest, you can either rest in "child's pose" or hold a plank

The best way to do Tabata is with exercises that target your whole body – which is why I love these 4 plank moves.  They are perfect for firing up all of your muscles, especially your core.

Tabata: 20 Seconds Work | 10 Seconds Rest X 8 from lisacohenfitness.com

Want to lose weight, get healthy, and transform your life? Sign up today for my FREE Breakthrough Consultation. 

Apple Pie Smoothie

Say "Hello!" to fall with my Apple Pie Smoothie!

Ingredients

1 apple quartered
3/4 cup plain Greek yogurt
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
1/4 teaspoon nutmeg
3/4 cup unsweetened almond milk
1/2 tablespoon honey
1 scoop Vanilla Protein Powder (optional)

Combine all of the ingredients in a blender and blend until smooth. 

The Importance of Downtime

It took a broken arm to force me to finally take a break and slow down.

I have never been the type to stop and smell the roses. I rarely take any time off. I like a fast pace. I like to push myself. I have all these “important” things to do!

feeling great only One year after my accident

Then in April of 2015, I crashed on my mountain bike and broke the proximal humerus bone in my shoulder joint.  It was a serious injury that took me a year to completely recover from. 

During this period of forced downtime, I spent a lot of time doing NOTHING and almost immediately, the creative floodgates opened. I started getting a lot of inspired ideas about life, and specifically my goals for my business.  A LOT.  I found that rest was not only what my body demanded, but it was also exactly what my mind needed for inspiration and clarity. Over the course of the next year I launched a new website and an entirely new online health coaching business.           

Believe me, I had no idea a whole new body of work was living inside me, just waiting for me to slow down and tune in.

But the ideas weren’t coming out of nowhere. Our subconscious and even our conscious minds need rest and quiet in order to bring forth inspiration. Most days our brains are occupied with phone calls, answering emails, meetings, logistics and other tasks. This state of mind does not encourage creative thinking.

In fact, research on the habits of exceptional artists, athletes and business people reveals how mental breaks increase productivity, improve focus and encourage creativity.

I wonder how many of you are craving some downtime, a chance to step off the treadmill, but just can’t seem to swing it?

Here's the thing - you don’t have to wait for an injury or illness to slow down your frantic pace like I did!  Even a 5 minute stretch break at your desk, or a few hours working in the garden can be beneficial. The whole idea is to eliminate distractions, do only what’s essential, connect with your inner wisdom, and to listen.

These days I am dedicated to scheduling downtime into my daily and weekly routine.  Here are a few ideas that might help: 

Keep a journal with you during your downtime to record your ideas

• Take some time to meditate, even if it’s just for five minutes. 
• Take a hot bath, steam, or get a massage.
• Use a deep breathing technique to calm your nervous system and clear your thoughts.
• Sing, paint, dance, or otherwise express yourself creatively. It’s hard to stress and over-think when you’re engaged in something fun and expressive.
• Go outside and immerse yourself in nature. Feel the earth underneath your feet and focus on being present and on enjoying your environment and the scenery.
• Simply sit. Choose to do nothing—don’t read, watch TV, surf the web, or in any way consume information. Just be.
• Write down the things you’re grateful for. Identifying the things that have brought us joy is a powerful way to create more.
• Make a conscious decision to spend the first portion of your morning tech-free. Don’t power up your computer, phone or turn on the TV.
• Try a technology fast on a weekend day. I’ll admit this is challenging for me even on the weekend—but it’s worth trying: a day without any gadgets.
• Give your technology a bedtime. Looking at the blue light of a screen can negatively impact sleep. Decide in advance at what point you’ll put all your screens away, and then choose other relaxing activities before you head to sleep.

Of course, I have to mention that the most effective downtime is a true vacation.  A longer period, (3-5 days), of being away from distractions is the best way to revitalize.  By being away from your normal routine, you see your life from a different perspective.  For me, the autumn is the best time to slow down and tune in.  I always set new goals and discover new ambitions in autumn.  

Don't wait for forced downtime through an injury or illness, start carving out some downtime for yourself today!

In health, 

Lisa

Thanksgiving Makover : 13 Healthier Recipes

on SALE

Happy Thanksgiving everyone.

I am looking forward to enjoying a long weekend off with friends and family!

I have been busy putting together recipes for a new 10-Day Detox program, working with so many amazing one-one clients AND putting together a HUGE program that will launch in the New Year.  Stay Tuned!

But what I'm even more excited about is the FREE Thanksgiving Menu I have created for you.  If you're looking for some healthier recipes to cook up for this Thanksgiving, I've got you covered!

This Thanksgiving-Ebook is my way of giving thanks - because having you read my emails every week, commit to my programs, order my beauty products and supplements, take on my challenges, cook up my recipes, and follow along in my social media world - is something I am INCREDIBLY grateful for.

YOU - make all that I do so fun, joyful and you keep pushing me to create more amazing recipes, programs and products that can help you be the healthiest and most vibrant version of yourself.

So - THANK YOU!

I hope you have an incredible Thanksgiving holiday and remember I’m here for a Free Breakthrough Session if you are looking for personalized support through the holidays.

Enjoy these delicious holiday recipes.

With gratitude,

Lisa C.

Sweet Potato Korma

Vegan, hearty and delicious A great dish for the chilly fall evenings! 

Recipe inspiration from Naturally Sassy

Ingredients:

• 1/2 cup cashew nuts (soaked)
• 1 cup coconut milk
• 2 tbsp coconut oil
• 1/2 cup water
• 12 oz can chickpeas
• 4 cups spinach
• 1 cup peas
• 1 sweet potato pealed and chopped into cubes
• asparagus spears (about a cup of diced spears)
• good pinch of salt and red pepper flakes (if you like heat)

For curry base:

• 1/2 tbsp oil
• 1 tsp garam masala
• 1 tsp cumin powder
• 2 tsp turmeric
• 1/4 tsp chili powder

Peal and chop the sweet potatoes. Boil the sweet potatoes for 20 minutes or until soft. In a blender process the cashew nuts, coconut oil, coconut milk, water and curry base. In a wok with a drizzle of olive oil, add all the vegetables continue to stir till soft. Add the korma sauce, heat and serve. Season with salt. Serve with brown rice if desired.

Yoga For Busy People

It is well known that there are many benefits to having a regular yoga practice. Many of my clients have the best intentions for fitting yoga into their day, but sometimes a busy life can get in the way. We are all in different phases of life, whether juggling work, school, kids, errands or household responsibilities and sometimes, yoga is the last thing we have time for.

However, there are still ways to get your daily practice in, even if you only have 5 minutes.

1.   Practice deep breathing.  Place your hand on your lower stomach so you can connect deeper to your own breath and body, close your eyes and take deep breaths through the nose and into the belly. Breathe deeply.  You can practice deep breathing virtually anywhere; on road trips, commutes to and from work, on the airplane, bus or train.

2. Start small.  Start by incorporating a few poses at the end of your workout as part of your cool-down routine, just like you would stretching. Here are some great yoga poses for after workout. Hold each pose for 3-5 breaths.

Click to zoom

3. Sun salutations.  A great way to incorporate yoga into your day is to move through a few rounds of Sun Salutation. Sun Salutations awaken the energy in your body. This is an easy sequence of poses and is a great way to get out of your head and start to link mind, body and breath.

Click to zoom + full workout

4. Online classes.  Online classes have come a long way over the years and are an excellent resource. There are videos ranging from 15 minutes to 90 minutes – perfect to fit your individual needs or fitness level.  I love Yogaglo.  They have a wonderful line up of teachers and a huge variety of classes.

5.  Make it a priority.  As with anything, if you really want to do it, you have to make time for it. You have to make it a priority. If you are like me,  you might find it challenging to balance family life, career and health.  However, I make it a priority to practice yoga by carving out little chunks of time every day.  It is not all about the physical practice in my favorite yoga studio, (although that is a big part of it). It’s also taking time for myself and practicing mindfulness every day.

No Gym Required!

Go Summers, Go!

I don’t know about you, but I have trouble working out indoors this time of the year.  Machines, barbells, treadmills and barre class are all great for staying fit, but sometimes it's nice to take a break from the gym.

Lately my clients and I have been training in the great outdoors.  Not only do we get a great sweat session, but being outside means breathing in the fresh mountain air, enjoying a beautiful change in scenery and getting a healthy dose of vitamin D.

Plus, a study from The University of Essex shows that "Green Exercise" (engaging in physical activity whilst being exposed to nature) improves self esteem and mood.

My client and dear friend, Summers has been on a "Kick To Get Fit" this summer.  Her fitness plan is brilliant in its simplicity!   She loves going for a long walk or bike ride in the morning, followed by quick and efficient weight training sessions.  

She does not love the gym.....exercising among other sweaty gym goers just isn’t for everyone.

Here is her workout from this week.  It’s all upper body and core work so she can save those legs for hiking and biking outdoors.

Quick Upper Body and Core Workout

Equipment we used:

• Set of 5-lb hand weights
• Exercise mat
• Gymboss Interval Timer

This workout takes 20 minutes.  You’ll do each exercise for 30 seconds before moving immediately on to the next (no breaks in between exercises). Once you’ve gone through the whole circuit, rest for 60 seconds. Repeat twice more for a total of 3 times through the exercises.

Download this workout in PDF format here

Celery, Grapefruit and Peanut Salad

Meet my new favorite salad.

Steve and I sampled a delightful dish at Aspen's newest restaurant, Bosq last week.  It was a salad that included nothing but celery, grapefruit and peanuts. Hmm. I wasn't so sure about that combination of strong flavors! But you know what? It all works — so simple, so crunchy, so cold and refreshing!

I didn't have the recipe so I did my best to recreate it.   Adding just a tiny, tiny pinch of sugar mellows out the grapefruit's bite, and makes the celery even more juicy. This is key:  The juice of the grapefruit coats the salad, along with a drizzle of olive oil, and forms the dressing.  I served it over a bed of Arugula.

Celery, Grapefruit and Peanut Salad

Serves two

• 6 celery stalks
• 1 grapefruit
• Pnch of sugar
• Extra virgin olive oil
• Salt and pepper
• Handful of peanuts (served on the side)
• Arugula for serving (optional)

Slice the celery thinly at an angle using a sharp knife or a mandolin. Cut the ends of the grapefruit then stand it on one flat end to carefully slice away the peel. Cut into slices or segments, Toss the sliced grapefruit and celery thoroughly in a bowl. Season with a pinch of sugar, olive oil, salt and pepper. Keep in the fridge until ready to serve.  The juice from the grapefruit melds with the olive oil and makes a wonderful dressing.  Top the salad with a sprinkle of peanuts.

Don't forget: this salad should be served cold!

4 Tips for Creating Change that Lasts

Helping my clients ditch old habits and create new, healthier habits is the most important part of my work in helping them reach their health and wellness goals.

Aristotle said it best:

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

If we are what we repeatedly do, then creating quality habits is the only path to our best selves. The hard truth is that creating new habits and making healthy choices is not easy. All change is difficult, but your health, happiness, and confidence are worth every moment spent getting intentional and pushing yourself to do the work.

Believe me when I tell you, there are ways to create habits that will stick for good!  The following are the most effective strategies to make new habits stay for good:

Have A Plan

If you want to succeed at any goal, you must have a plan of action. You need to put some thought into the What, When and Why of your goal. For example, if you want to create the habit of daily exercise then you must decide what type of exercise, on what days and for how long before you put your gym clothes on. Write out your plan and place it somewhere you will see it everyday. It is also highly effective to schedule the time and activity on your calendar with the rest of your appointments. Think of it as an appointment with yourself.

Take Small Steps In The Right Direction

When starting a new habit, the best strategy is to take a small step and repeat it often. For example, if you want to create a habit of exercising, the trick is to do a little every day. Start small, and gradually build up to bigger goals. If you have never exercised before, a good plan is to start with 10 minutes every day and tack on 5 minutes each week until you get to 30 minutes. Trying to do too much at once will only lead you to feel frustrated, overwhelmed or wanting to give up entirely.

Focus On The Right Things (Think Positively)

Many people focus on the wrong things without even realizing it. For many years I set a goal of making more money in my business, and every year I would fail. Last year I finally realized why it wasn’t working; I spent a lot of time focusing on how I could not afford things and feeling negative about the amount of financial success I had achieved. It was then I realized my epiphany: I spend my life teaching others to focus on the positive and to focus on what they want to achieve, and here I am spending my time focusing on all the things that I had not achieved instead of focusing on the strong, vibrant business I am creating. From that moment, I've gone on to achieve the business success I've always wanted.

 Believe In Yourself.

“If you think you can do a thing or think you can’t do a thing, you’re right.”
- Henry Ford

If you go to the trouble of setting a goal, do yourself a favor and believe in your ability to achieve it. Start by being your own best friend and encourage yourself in every way. Nurture yourself with positive words and rewards. Believing in yourself is a crucial component to success. You can do it this year. You can, and you will!

If you are interested in learning more about habit change:

I absolutely love both of these books, and I recommend them to all of my clients.  If you understand how habits take shape in your brain, you can more effectively start to build good ones and breaking the bad ones.

Chef Katie's Pea Soup

The most requested recipe from our Whole Foods Cleanse…..Chef Katie’s Pea Soup

INGREDIENTS:

• 1 tbsp coconut oil
• 1 sweet yellow onion, diced
• 2 leeks, dices
• 2 tbsp grated fresh ginger
• 1 head fennel, sliced
• 4 cups vegetable broth
• 1 can coconut milk
• 5 cups sweet peas (or 2, 10 ounce bags)
• Salt and Pepper to taste

Sauté onions, leeks, fennel and ginger in coconut oil for 10 minutes until translucent. Add broth and coconut milk and cook for 40 minutes covered. Add frozen peas and set aside. Blend.  That’s it!  Delicious served cold or hot.

Why I love this:  Peas are Green peas are a very good source of fiber vitamin K, manganese,  vitamin B1 and B6, copper, vitamin C, phosphorus, and folate.  They are also an excellent choice for vegan protein.  Ginger promotes digestion and helps to heal stomach issues.  Fennel is rich fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrients.   Coconut oil and coconut milk are a great source of lauric acid……The Good Fat!

My Go-To Salad for Summer

If you invite me to your Memorial Day BBQ, here is what I am bringing!

This beautiful salad features farrow, snap peas, asparagus and blueberries!  It is a great vegan side dish for every Memorial Day, Father’s Day, July 4th, and “just because” BBQ this summer.  Cheers to your amazing BBQ.  Enjoy the food, fun, friends and family.

FOR THE SALAD:

Makes 4 servings

• 1 cup farro
• 1⁄4 tsp himalayan salt
• 1/2  pound sugar snap peas, cut into 1/2 inch pieces
• 1 bunch asparagus spears, cut into 1/2 inch pieces (my family does not love asparagus, so I use a few spears)
• 1/2 cup blueberries
• 1 bunch radish, thinly sliced
• 1⁄2 cup mint leaves, torn
• 1⁄2 cup basil leaves, torn
• 2 cups of mixed greens

FOR THE DRESSING:

• 3 Tablespoons olive oil, plus a drizzle for the farro
• 1 Tablespoon white wine vinegar, plus a splash for the farro
• sprinkles of himalayan salt & pepper

DIRECTIONS:

Bring a medium pot of salted water to boil.  Add farro, cover and simmer for 20–25 minutes, until the grains are tender.

Bring another large pot of salted water to boil for blanching the snap peas and asparagus. Create an ice bath in a large bowl to shock the veggies. Blanch snap peas and asparagus for 1 to 2 minutes, until just tender but still crisp. Remove the veggies from the pot with a slotted spoon and plunge them into the ice bath. Drain and set aside on a paper towel.  (so easy and worth the extra step.)

Combine the lemon and olive oil and season with salt and pepper.

Toss the cooked farro with a splash of white wine vinegar, a drizzle of olive oil and 1/4 teaspoon salt.   Toss to coat so that grains are dressed and seasoned.

Combine the snap peas, asparagus, and radish in a bowl and dress lightly with the lemon dressing and season to taste with salt and pepper. Add the salad greens, blueberries and torn herbs

On a platter or shallow bowl, mound the farro and top with salad mixture.   Season with salt and pepper if needed.

Core Workout - The Gravedigger

One of my favorites!

Lisa Cohen Fitness - Grave Digger from reina katzenberger on Vimeo.

This is a great exercise for improving core strength, posture, and stabilizing the scapula.

Start in a very strong plank pose with all of the core muscles locked in.  As you pull the elbow up, you are isolating the postural muscles that stabilize the scapula in your upper back.  You are also working on balance, coordination as well as strengthening all of the muscles associated with core strength.

• Level 1 - Demonstrated with elbow bending
• Level 2 - Demonstrated with a straight arm

Do 2 sets of 20 repetitions

Filmed by Jillian Livingston  http://www.aspenreallife.com

Beauty

Our skin is our body’s largest organ. We often forget this fact.  And we don’t realize that almost all of what we apply to our skin gets absorbed directly into our bloodstream.

That is why it is so important that what we put on our skin is 100% non-toxic.

The reality is that companies are allowed to use known toxins — ingredients that have been linked to cancer, reproductive issues, and hormone disruption — without even disclosing these ingredients to us!

About a year ago, I was reading a wellness blog by Kris Carr (she is a wellness advocate, writer, cancer survivor)  about the toxic ingredients used in skin care products and the lack of regulation in the beauty industry, and her words really resonated.  Here I am, working so hard to be the healthiest I can be, dedicating so much time and energy to good nutrition and exercise, yet I’m using skincare products that are full of toxic chemicals. And I’m absorbing them right through my skin.

Beautycounter: Skincare with a conscience.

That’s when I discovered Beautycounter: a skincare and cosmetics company that’s dedicated to only using safe/non-toxic, but effective ingredients in all their products. Better yet, they’re working to help facilitate legislation that would mandate regulations for the cosmetics industry and prevent the use of unsafe ingredients in skincare and makeup products.

Did you know? It’s all in the numbers.

Here are a few cold, hard facts:

The United States has not regulated the cosmetics industry since 1938. Companies can pretty much do whatever they want. We have introduced over 85,000 chemicals into commerce since World War II.  Of these, almost 80% have never been tested for safety. 

Europe has banned 1,300 harmful chemicals from use in skincare products.  The United States has banned only 11.  Beautycounter compiled a list of almost 1,500 ingredients they have determined as unsafe and will not use them in their products.  Yet their products are still 100% effective!

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Four reasons I love Beautycounter:

1) These products work. Unlike many of the “organic” or “natural” products I’ve tried, these products work.  Just because a product says it’s organic or all natural doesn’t necessarily mean anything.  For example,  a skin care product can contain only 1% organic ingredients, and the manufacturer can legally call this product “organic”.  Plus, organic products don’t have a very long shelf life, which is not ideal when you’re spending money on quality skincare products (but that’s a blog topic we’ll save for another day).

2) I feel good knowing that what I’m putting on my skin (and into my body) is safe. All of Beautycounter’s products are rated between 0-2 on EWG’s Skindeep database, which rates product safety.

3) I love supporting a company that is doing their part to make the world a better (and safer) place. Beautycounter is lobbying in Washington to reform the current laws and impose the stricter guidelines they have chosen to follow. They also work with non-profit organizations that are working to reduce our amount of chemical exposure.

4) I want you to feel good from the inside out. I would never have taken on a beauty and cosmetics line if I didn’t feel passionate about it. These products compliment the work I do on so many levels.  Looking good, and feeling good, go hand in hand.

-- LC

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