Eat To Thrive

We are all different.  There is no "perfect diet" that works for everyone.  Your idea of the "perfect diet" may change several times over your lifetime.

People are often surprised that as a Nutritionist and Health Coach, I don't recommend a specific type of diet to my clients.   My philosophy is "Eat to thrive."  Whether you are Vegetarian, Vegan, or follow Paleo or Keto programs.......my philosophy is to eat what makes you feel amazing.  Relax.  Listen to your body and don't judge.  And know that what makes you feel great today, may change at some point in the future.

I was a vegan for 5 years in my 20's.  I was attracted to a vegan lifestyle because of my love for animals and my desire to find the healthiest diet.  For several years, I felt great.  I experienced incredible energy, vitality and weight loss.  I worked out like a maniac in those days...hiking, biking or skiing for hours each day and teaching fitness classes.   I also avoided fat like the plague!  Overtime, I no longer felt nourished the way I was eating.  My energy reserves were depleted, my digestion was off, and I battled rosacea (a acne related skin rash) for many years.   In the end, introducing some meat, fish and healthy fats into my diet was the right choice for me.

Today I am not married to any one stye of eating.  I call it being "Flexitarian"!  I eat a heavily pant-based diet that includes good quality fish and meat.  I drink 60-80 ounces of water and 1-2 cups of green tea every day.  Most days, I lean towards vegetarian meals until dinner which makes me feel light, bright and energized throughout the day.  I always start my morning with an energizing green smoothie and I usually have a giant salad loaded with green leafy vegetables, herbs, nuts, seeds, avocado and olive oil for lunch.  Dinner is usually fish or high quality meat, or a whole grain dish with tons of veggies.  I don't digest beans and legumes well, so I naturally avoid these foods even though they are incredibly nutritious.  My favorite snack is avocado toast topped with a poached egg or sliced nectarines and a sprinkle of sunflower seeds.  (Yum!)  If my energy is low, I will kick sugar, wheat and dairy to the curb for a few days.   I also love cooking for my friends and loved ones.....The more the merrier!  That is how I eat to thrive.

My "Eat To Thrive" philosophy is about focusing on whole foods, reducing sugar and processed foods and noticing how you feel every day.

•     Do you have sustained energy throughout the day?
•     Do you feel radiant and sexy?
•     Is your skin clear?
•     Is your hair shiny and healthy?
•     Do you sleep well?
•     Do you have trouble managing your weight or losing weight?
•     Do you poop at least once per day?
•     Do you often feel bloated after meals, or energized and ready to go?

When it comes to finding what foods make you thrive, you can carve out your own path. Don't be obsessed.  If you are trying to reduce sugar or gluten and some mistakes happen....Don't worry about it.  A little bit won't hurt you!  Just get back on track at your next meal. 

Yours in health, 

Lisa  

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Energy Boosting Green Smoothie

Starting your day off on the right foot is essential to optimal health and performance. If you work with me or visit my site frequently, you know I am a big fan of the health and beauty benefits of having Green Smoothie for breakfast. 

I have tweaked my recipes a bit for summertime to take advantage of the freshest produce and to start my day feeling light, bright and energized!

Glowing Green Smoothie

A delicious combination of eye-opening tart green apples and hydrating veggies. To make this drink even greener (AKA more powerful), try increasing the green leafy veggies or throwing in a fistful of cleansing parsley.

• 1/4 avocado
• 1 green apple or pear
• 1 cucumber
• 1 handful of romaine, kale or spinach
• 1 T hemp seeds
• Coconut water (or purified water)
• Ice
• OPTIONAL: 1 tbsp of almonds, cashews, or 1 brazil nuts (makes it a bit more hearty and delicious)

1.  Blend ingredients in a high-powered blender

Calming Green Smoothie

This smoothie is a go-to at my house.  I love the refreshing additions of cilantro and mint, and avocado adds a good dose of healthy fat

• 1 banana, frozen
• 1 cup green grapes
• 1/4 avocado
• 1/3 cup cilantro, leaves and stems, tightly packed
• 1/4 cup fresh mint leaves, tightly packed
• 1 handful spinach or romaine
• 1 1/4 cups water

Watermelon Iced Tea

Incredibly delicious, so very refreshing, AND loaded with ingredients that help protect your skin from sunburn and free radical damage from UV rays.  Making it the perfect summer time Beauty Tea!

Why I love this:

• Watermelon — rich in the antioxidant lycopene, which has been proven to provide long-term protection against the effects of UV radiation.
• Green tea — studies have found that the catechins in green tea protect skin cells from the oxidative dress and damage from UV exposure.  Green tea has the highest antioxidant value of any food found in nature.
• Strawberries — rich in the antioxidant vitamin C, which protects the catechins in green tea, making them more powerful once they’re in your body.  Vitamin C is also necessary to build collagen, the supportive protein in the skin that keeps it smooth, supple, and youthful-looking!
• Lime — also rich in the antioxidant vitamin C*

Watermelon Iced Tea

Ingredients:

•     1 tbs organic loose green tea OR 3 organic green tea bags
•     1 1/2 cups hot (not quite boiling) water
•     1 lb fresh, seedless watermelon
•     1/2 cup freshly squeezed lime juice
•     8 strawberries, hulled
•     4 large mint leaves

Directions:

Make a cup of green tea, letting the tea steep for 3 minutes (any longer and it will be bitter), then strain out the leaves or remove the tea bags. Put the tea in the refrigerator to cool.

In a high-speed blender, puree the watermelon.  Add enough fruit so that the juice reaches the 2-cup marker.

Once the green tea has cooled, add it to the watermelon puree in the blender along with the lime juice, strawberries, and mint leaves. Blend until smooth.

Serve over ice and enjoy!

Transformation Story: Meet Earlene!

Meet one of my favorite clients, Earlene. I am thrilled to share her story of transformation.

I met Earlene 5 years ago at The Roaring Fork Club and she became one of my private training clients.  She lives in LA with her husband Herb, but they spend the summer months in Colorado.  She was 69 years old when we met, and was recovering from total knee replacement surgery.  She had just been cleared by her doctor to start exercising.  Earlene has a bright and sunny disposition and a very positive attitude.  She was very determined to regain her strength, mobility and balance after the knee replacement so that she could get back to playing tennis, working in her garden and enjoying an active lifestyle.  When we met, she was overweight, but weight loss was not a goal that she was ready to commit to.  

We worked together for two summers and she did get strong!  She hired a trainer in LA and continued to do strength training year round.  She started walking and water aerobics to improve her endurance, and eventually got back to playing tennis! 

When Earlene came back to Colorado for our third summer together, she told me at our first meeting that she was ready to talk about nutrition and weight loss.  She is 5"4", and at that time weighed 158 pounds.  I started her on a simple 3 day elimination diet: Removing sugar, coffee, alcohol, gluten and dairy.  We raised her intake of fruits and vegetables from 2-3 servings daily to a minimum of 5 servings per day.  I helped her plan menus that she and her husband would both enjoy and offered ongoing support and guidance.  The coffee elimination was the hardest part for her!  She was used to sipping coffee all day long instead of drinking water.  So after the 3 day elimination was accomplished, we added the coffee back in but limited it to one cup in the morning, after which she drank 28 ounces of water with fresh lemon.  She was already starting to feel amazing.  She had more energy, less knee pain and was getting excellent results.....losing 6 pounds the first week! 

We continued to work together for 12 weeks, during which time Earlene lost 30 pounds and went from a "tight size 14" to a size 6.   As you can see from the photos it was more than weight loss, it was a total transformation!  Her skin hair and eyes are glowing, she has terrific energy and she had to buy an entire new wardrobe, including bras and underwear!

Earlene and I have remained close and continue to work together every summer.  Last year, she had a serious health scare that was a major set back.  She has recovered completely now, and is back to full health.  Her doctor's credit her incredible health status as a contributing factor in her recovery.  I believe that is true.  That, combined with her unwavering positive attitude and determination.

Yours in health, 

Lisa  

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Kelly's Cleansing Summer Cocktail

Escape the heat with this breezy summer drink!

Mix together equal parts of these three ingredients.  Garnish with cucumber slices.  Sip and enjoy!

• Woody Creek Vodka
• Lemonade (We used cold pressed juiced: Lemon and Agave from Whole Foods)
• Perrier
• Cucumber slices

Chef Krisi's Greek Style Watermelon Salad

This vibrant salad is filled with Summer flavors. The sweet watermelon pairs very well with feta cheese and cucumbers, giving a fresh take on the classic Greek salad. Enjoy it as a side dish or as a healthy light lunch, and make sure to prepare this salad just before serving for best results.

Ingredients

• 3 cups cubed watermelon
• 1 medium cucumber
• ⅓ cup pitted kalamata olives
• ⅓ cup crumbled feta
• 1/2 cup mint leaves torn
• A sprinkle of fresh parsley, chopped
• Olive oil and red-wine vinegar
• Salt and pepper

Preparation

In a large bowl combine 3 cups cubed watermelon; 1 medium cucumber, peeled and chopped;  1/3 cup pitted kalamata olives; 1/3 cup crumbled feta; and mint. Drizzle with olive oil and red-wine vinegar, sprinkle with salt and pepper and fresh parsley, toss and serve.

Minty Sugar Snaps

From Jessica Seinfeld's, The Can't Cook Cookbook: Recipes For The Absolutely Terrified.

“I beg you to try these. I make these often because they’re such a crowd-pleaser. Delicious served cold, too.”

• 1 pound sugar snap peas
• 2 shallots
• 15 fresh mint leaves
• 1 tablespoon olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

1. Using your fingers, snap the stems off the snap peas. Often, a string is attached to the stem. Pull and discard both. Place the snap peas in a strainer and pass under cool running water to wash. Using a chef’s knife, trim off each end of each shallot and peel. Slice into thin rings. Wash and dry the mint leaves.

2. Place your medium skillet on the stove and turn the heat to medium. Add the olive oil. Once it’s hot, add the shallots and cook, stirring with a wooden spoon, for 1 minute, until softened. Add the snap peas and cook, stirring often, until crisp-tender, 3 to 4 minutes. Stir in the mint, salt, and pepper (about 12 turns on a pepper mill). Serve immediately.

Quinoa Taboulleh

My new favorite recipe for potlucks and summer bbq!   My darling sister-in-law Leslie, made this dish for a memorial day potluck and it was a big hit!

Fresh, light, and energizing, this quinoa tabbouleh is the perfect compliment for any lunch or dinner. Serve with warm pita, kale salad , and hummus to round out a lovely vegetarian meal.   By the way.......I loved the quinoa, but you could use any type of grain you prefer.

Recipe Inspiration:  CLEAN

• 2 cups cooked quinoa (I used rainbow quinoa, a combination of red and white grains)

• 1/4 cup currants

• 1/4 cup chopped raw almonds

• 1/2 cup diced carrots

• 1/4 cup chopped mint

• 1/4 cup chopped scallions

• 1/4 cup chopped parsley

• 1/4 cup lime juice

• 1 teaspoon agave

• 1/2 teaspoon ground cumin

• 1 teaspoon sea salt

• 1/2 cup olive oil

Mix all ingredients in a bowl and let sit for at least 20 minutes before serving to allow the flavors to blend.

Note:  I did all of the chopping and dicing in a food processor.

My Favorite Things: May

Here are a few of the things I’m digging in the world of health, fitness and nutrition right now!

 

Favorite Eat and Drink: 

Let's start with an Eat and a Drink for your Memorial Day BBQ!

Favorite Eat:  Herby Picnic Potato Salad, with Kale, Apples and Chickpeas

Get the Memorial Day party started with this hearty herb potato salad by Green Kitchen Stories. This is a great vegan side dish to take to any BBQ this summer. There's even a generous dose of protein, thanks to the addition of chickpeas. Love! (Also loving Green Kitchen Stories for beautiful vegan recipes!)

Favorite Drink:  Watermelon Margaritas

Speaking of parties, I love this 3 ingredient watermelon margarita!  These are the perfect margaritas for summertime. No sugar added!  Whip up a batch of naturally sweet and refreshing watermelon juice for impromptu happy hours all summer!  Get the simple but brilliant recipe at Minimalist Baker.

 

Favorite Read

 The Universe Has Got Your Back

I have been following the lovely Gabby Bernstein for a while now, and I love her work.  This woman is a force to be reckoned with.  I will let the title of the book speak for itself.  If you are like me, and are interested in meditation, mindfulness and living with more love and less fear........Gabby nails it for you in this book.  My copy is dog-eared and full of notes!

 

Favorite Product

Beautycounter Sugar Body Scrub

This product is a MUST HAVE for smooth, silky summer skin.  An indulgent mix of brown sugar and top-tier oils—primrose, apricot kernel, sunflower—feels and smells amazing, plus it removes dead skin cells gently and effectively.  The result is perfect glowing skin for wearing shorts, tank tops and summer dresses.  This is a product and brand that I love and sell on my website.  You can shop right here!  And get some Safe Sunscreen too, while you are at it.  To celebrate Memorial Day, you will get a free gift with $150 purchase through Monday.

 

Favorite Workout Wear

The Enlite Bra, Lululemon

I am a long time lover of Lululemon workout clothes, but I think I have discovered the best workout bra ever made!  When my beloved chef, Katie Baum told me about this bra, she could not have been more enthusiastic!  Here is a quote:  "THIS BRA CHANGED MY LIFE!" 

This bra is supportive and comfortable and looks beautiful!  (no more unflattering uni-boob!)  I have two warnings:  1.  Make sure you try it on....The bra sizing was a little different than what I usually buy.  2.  Watch out for sticker shock.......$98.  But totally worth it if you have been searching your whole life for the right sports bra.

Strawberry Asparagus Salad with Tahini Dressing

After a long winter, I'm just loving the return of seasonal vegetables with their beautiful pops of color.

Ingredients

• 2 cups Asparagus
• 4 cups Arugula
• 1 cup radishes, thinly sliced
• 1 cup Strawberries, thinly sliced
• 1 cup frozen peas, thawed
• 1/4 cup Tahini
• 1 tbsp Maple Syrup
• Juice of 1 lemon
• 2 tbsp Water

Directions

Trim the woody ends from the asparagus and cut the spears in half.

Fill a steamer pot with water and bring to a boil. Place asparagus in the steaming basket and steam for about 5 to 7 minutes, or until tender. (Note: The thicker the spears, the longer they will need to steam.) Remove the steamer from stovetop and run the asparagus under cold water until completely cool.

Fill the bottom of a salad bowl with arugula. Top with sliced radishes, strawberries thawed green peas and asparagus.

In a small jar, combine the tahini, maple syrup, lemon juice and water. Shake well. Add more water to thin if necessary.

Drizzle desired amount of dressing over top of the salad and serve.

Cucumber Avocado Soup

This is a SIMPLE and YUMMY recipe for a light and cleansing soup that everyone loves!   Serve it on it's own, or as a starter for a light summer meal. 

Recipe from:  Goop

Ingredients:  Serves 1

• zest of 1/2 lime
• juice of 1 lime
• 1/2 teaspoon salt
• 1 cucumber, peeled and seeded, roughly chopped
• 1/2 avocado, peeled and roughly chopped

Directions:

Blend everything together until totally creamy and smooth.  Refrigerate for up to 3 hours and serve cold.  I added a dollop of plain yogurt for a little extra creaminess.  Feel free to leave that out for a vegan soup.

Why I love this: 

Due to their high water content, cucumbers are both hydrating and low in calories – only 13 per cup. Additionally, cucumbers contain vitamin C and caffeic acid, both of which reduce swelling and soothe skin irritations by preventing water retention. Avocado adds a nice dose of heart healhty fats, and makes the soup creamy and delicious.

Lisa's Lemon Dressing

Ingredients For 1 Salad:

• 2 Tablespoons Olive Oil
• 1 Tablespoon Fresh Lemon Juice
• Sprinkle of salt
• Grind of pepper

Whisk together all ingredients in a little jar or ramekin.

Why I love this:

What you dress your salad with should be as healthy as the salad itself. If you just made a green salad, full of vitamins and nutrients, why ruin it with a store-bought dressing that is loaded with salt, sweeteners and preservatives.

This is the perfect light dressing for any salad combination and its few ingredients are rich in antioxidants and heart healthy fat.  You can make it in two minutes or less!

Chef Katie's Vegan Pho

Vegan Pho with Shittakes, Edamame & Bok Choy

PHO! Is there anything better than slurping up a big bowl of delicious brothy noodles? The answer is no. Soupy, slurpy, full of gorgeous flavo\urs from star anise, cloves, cinnamon, garlic and ginger, topped with basil, mint, cilantro, and all sorts of other goodness. A total bowl of health! 

Recipe yields 4 generous bowls.

BROTH / STOCK

• 6 star anise
• 4 cinnamon sticks
• 2 tablespoon peppercorns
• 8 whole cloves
• 8 cups water
• 1 onion, halved
• 1 carrot, halved
• 1 stalk celery, haved
• 10 shittake mushroom stems
• 4 garlic cloves
• 1- 4 inch piece of fresh ginger, sliced in half

SOUP

• 1 tbsp. coconut oil
• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 tbsp. fresh ginger, minced/grated
• 8 tablespoons tamari
• 2 tablespoon rice vinegar
• 1 tbsp. sweet white miso

TOPPINGS

• 10 shiitake mushrooms, sliced
• 2 scallions, sliced
• 1/2 red onion, thinly sliced 
• 4 baby bok choy, sliced
• 1 cup shelled edamame, defrosted
• 1 pkg rice noodles, cooked and tossed in toasted sesame oil
• lime slices
• mung bean sprouts
• fresh thai basil leaves
• fresh cilantro leaves
• sriracha
• hoisin

INSTRUCTIONS

In a medium pot over low heat, combine the star anise, cinnamon stick, peppercorns, and cloves and stir until fragrant, about 30 seconds.  Add the water, onion, carrots, celery, garlic, ginger, and the stems of the shiitake mushrooms. Simmer for 1 hour.  Strain the broth and set aside to make the soup

Cook the noodles according to instructions.  Drain the noodles and rinse with cold water to stop them from cooking. Toss with 2 tbsp. toasted sesame oil to prevent sticking.

In the saucepan you used to make the broth, add the coconut oil over medium heat.  Add the diced carrots, onion and celery and saute for 5 minutes.  Add the broth back to the pot and bring to a simmer.  Add the ginger, tamarin, rice vinegar and miso. Cook the broth for 45 minutes. 

in a soup bowl, add the topping ingredients - a little of each depending on the amount of rice noodles, veggies and sauces (hoisin and sriracha) you are craving.  Ladle the hot broth over the toppings and allow to sit for 2-3 minutes to combine all the yummy flavors!

Zucchini Avocado Hummus

OMG – this dip is delicious!

If you’re a hummus fan, you’re going to love this twist on the classic hummus recipe. Plus, if you avoid eating beans or legumes, then this bean free version will become your new go-to spread. 

This recipe takes only minutes to make and you only need a few simple ingredients, which you most likely already have on hand.

Plus, let’s not forget the amazing health benefits – from heart healthy, skin nourishing fat (from avocado), to tons of plant based calcium (from tahini), to vitamin C (from lemons) and vitamin A, folate and potassium (from zucchini), this recipe is loaded with so much incredible goodness!

I used this spread/dip on rice crackers for a delicious snack, on top of my scrambled eggs and it also made the most delicious ‘avocado’ toast for breakfast. Serve it with some gluten free crackers or veggies or use it as a sandwich spread – however you use it I can guarantee it won’t last long!

Ingredients

•     1 medium zucchini, roughly peeled and chopped
•     1/2 medium avocado
•     Juice form 1 lemon
•     1/4 cup tahini
•     1 Tbsp extra virgin olive oil
•     1 tsp paprika
•     1/2 tsp sea salt
•     1/4 tsp fresh ground black pepper
•     2 cloves garlic, roughly chopped
•     Dash of paprika (for garnish)

Instructions

1.     Place all ingredients into a food processor.

2.     Pulse a few times to combine all ingredients, then pulse on high to fully combine. You may need to scrape down the sides a few times.

3.     Top with a dash of paprika and serve.

Energizing Blueberry Smoothie

I am SO happy that spring is in the air and the warmer temperatures are upon us. The warm weather really gets me in the mood for smoothies and juices.  I have a hard time preparing cold smoothies in the winter. On snowy mornings it’s hard to want to start your day with something so chilly.

I find it so interesting that my body naturally adjusts to the weather. As soon as the weather gets warmer I crave more salads, raw foods and smoothies and juices. During the winter I am a sucker for soups and stews and heartier meals.

This smoothie contains quite the powerhouse nutrients, like calcium and magnesium from spinach, antioxidants from blueberries, heart healthy fats from chia and plant based protein from the hemp seeds.

Ingredients

• 1/2 cup wild frozen blueberries
• Half a banana
• 2 large handfuls of organic spinach
• 1 cup water coconut water
• 1 cup almond milk
• 1 scoop pain or vanilla protein powder of your choice (optional)
• 1 tbsp chia seeds
• 1 tbsp hemp seeds
• 3-4 ice cubes
• 1 tsp cinnamon

Instructions

1. Blend together in a high speed blender.

Detox Questions Answered

Good morning and happy Sunday!

I am getting some questions regarding the upcoming 10 day detox and wanted to share some of my answers with you in case you have these questions too.

• Can I still drink COFFEE on the detox? The answer is YES! I just recommend that you reduce it to one cup either black or with a splash of non-dairy creamer, like almond milk.
   
• Can I eat MEAT on the detox? MOSTLY YES.   The first 3 days of the detox is vegan, so no meat is included during this phase.  The next 7 days you get to customize your plan to include choices for vegans or meat eaters.  The detox is designed for you to add your own 'clean protein' of choice to each meal. I give you both plant-based and animal based recipes so you will have lots of options!
   
• Can I drink ALCOHOL on the Detox?  Well... this one I have to say NO. BUT it is only for 10 Days and honestly, your body will thank you for giving your liver a break.


• Can I workout during Detox? Absolutely! As a personal trainer and health coach I encourage it. If you are feeling a little low energy at any time during detox, then I suggest taking it easy and switching to a low-impact workout. Detox symptoms pass, so don't worry, you will feel MORE energetic soon.
   
• Will I be STARVING? Not at all! The first 3 days of this program are the most restrictive, but I will offer you a list of acceptable snacks to keep you from being hungry.  The next 7 days There are recipes for breakfast, lunch, and dinner, and there is room for snacks in between. Every meal is delicious and my recipes are created by a fabulous chef to nourish your body from the inside out. This program is not about starvation or deprivation, and we are not counting calories or dwelling on carbs. You will feel satisfied with every bite.

Okay... these are the questions I have gotten so far... but I am happy to answer any questions you have, so send them my way!

Email me at lisa@lisacohenfitness.com 

I would love to hear from you!

Sign up for my next 10 Day Detox here.

Tips For Healthy, Radiant Skin

You may already know that beauty products can be a major source of our exposure to unhealthy chemicals. And since the skin is the body’s largest organ and absorbs most of what is put on it, we need to make sure all of our beauty products are healthy and non-toxic!

The challenge we face today is that healthy products are not the norm. According to the Environmental Working Group (EWG):

    “The average woman uses 12 products containing 168 different ingredients daily. Many cosmetic chemicals are designed to penetrate into the skin’s inner layers, and they do. Consequently, some common cosmetic ingredients turn up in people’s bodies. Among them: industrial plasticizers called phthalates; parabens, which are preservatives; and persistent fragrance components like musk xylene.”

Here is a an assignment I give to all of my health coaching clients.  Take the time today to count how many beauty products you are using. I’m talking about everything from your makeup bag to your shower. Surprised? Now, read the ingredient labels on those products. Look them up at EWG’s Skin Deep database and see how they rate for things like cancer, immunotoxicity and reproductive toxicity. Do those same products make you feel beautiful now?  If not, you are not alone.

You might be feeling like you just don’t want to know. You’ve been using the same moisturizer, cleanser and toner for a decade and they work—end of story. If that is your mentality, I hope you will reconsider.  Two years 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.

Here are a few simple ways to start cleaning up your beauty routine.

1. Cut down on the number of products you use each day. Sometimes, cutting down on your body burden is as easy as simplifying your beauty routine. Less is more!  These days I have only two products in my skincare routine.  I wash my face with Beautycounter's Cleansing Balm and I use the Hydrating Face Oil as my moisturizer.  That's it! 

2. Start reading labels. EWG has created this handy list of the top ingredients to avoid for women, men and kids. If you have a smart phone, check out these great apps -  EWG’s Skin deep. or Think Dirty

3. Choose a safe sunscreen.  This is one of the easiest healthy changes you can make!  We're all going to be buying sunscreen and enjoy the outdoors this summer.  So why not choose wisely?  I love All Over Sun Protection by Beautycounter.  It is 19% zinc and goes on transluscent.

Of course, it is not just about what you put on your skin. In addition to using safe skincare products, do you know what makes my skin glow?  Taking AMAZING care of myself.....eating nourishing foods, staying hydrated, sweating every day, managing stress and getting plenty of rest.  Having a non-toxic skincare routine is essential, but it is only one piece of the puzzle when it comes to looking and feeling your best.

Stuffed Zucchini Boats

There’s just so much I love about this dish. Aside from how delicious it is, this meal is super healthy, easy to make, and can be prepared in advance.  Zucchini has a high water content, making it low in calories. So, once you stuff it with some flavorful veggies and the protein rich quinoa, top with just a bit of mozzarella…...you’ve got an amazing healthy meal. This is a light dish, so I serve it with a nice big salad.

If you'd like, you can try topping the zucchini boats with a bit of a light marinara sauce!

To keep this vegan, eliminate the parmesan and mozzarella.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, finely diced
• 1 medium red pepper, finely diced
• 2 Roma tomatoes or ½ C. grape tomatoes, finely diced
• 6 medium zucchini, halved lengthwise
• 1 - 2 sprigs fresh thyme leaves
• salt and pepper to taste
• 1 cup baby spinach leaves, chopped
• 1 cup cooked red quinoa
• 3 - 4 large fresh basil leaves, torn
• 1 tablespoon Parmesan, grated (optional)
• ½ cup mozzarella, grated (optional)

Directions:

1. Preheat your oven to 350 degrees.

2. In a skillet over medium high heat, add the olive oil, onion and red pepper. Reduce the heat to medium and sauté 6-8 minutes, just until the onion softens a bit.

3. Scoop just a bit of each zucchini out with a round scoop. Chop the scooped out bits up into a small dice put the zucchini aside.

4. Add the tomato, zucchini bits, thyme leaves and some salt and pepper to the pan. Continue to sauté for another couple of minutes. Add the spinach and stir until the spinach wilts down.

5. Remove the pan from the heat and add the cooked quinoa and sprinkle with some fresh basil leaves. Add the Parmesan if using. Stir to combine and set aside.

6. Line a baking sheet with foil or parchment for easy clean up. Arrange the zucchini on the sheet. Using a small spoon divide the mixture between all of the zucchini. Cover the baking sheet with foil. You can refrigerate at this point up to a couple of days if you'd like to serve it later. Otherwise, place the sheet in the oven and bake for 30 minutes, covered.

7. After 30 minutes, uncover and top each zucchini with some mozzarella. Place the sheet back in the oven and bake for another 10 minutes.

If I Had $200 To Spend On My Health, What Would I Buy?

Last night at a dinner party I was asked a terrific question:  "If you had $200 to spend your own health and wellness, what would you buy?" 

I love this question, because it – very simply – cuts to the chase.  It allows me to share with you what I value most in a health and wellness plan to help you look and feel your best!

So here is how I would spend my $200..........

I would start every day drinking two cups of water with lemon and an Energizing Green Drink   $2.26/day. 

(Note:  I already have a high powered blender!  If I didn't have a blender for my smoothies, I would buy that first.  Wow.....$200 goes fast)

Smoothie Ingredients that I buy every week:

• Almond Milk $4.99 (or use water)
• 1 12oz box spinach $2.49
• 1 bunch kale $1.99
• 1 bag frozen blueberries $6.40
• 1 bunch of bananas $5.50
• 1 bunch celery stalks $2.00
• 4 honey crisp apples $4.00
• 2 cucumbers $1.78
• 4 - 6 lemons $2.50 for a 1 pound bag

(This is not exactly accurate because I also use various herbs, chia seeds, hemp seeds and coconut oil in my smoothie, but they last a long time, so I estimated)

Total = #31.64. $4.52 per batch or $2.26 per smoothie. 

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I would get A Fitbit to track my daily steps and I would do "at home" strength and stretch routines.  The Fitbit Flex is $70.00, but the steps are free!

I always tell my clients "You don't have to join a gym to stay strong, slim and healthy!"  If my budget was too tight for a gym or fitness classes, I would get a basic pedometer and set a goal of 10,000 steps per day (that's about five miles.)  I would do my my strength training and stretching at home for 20 minutes.

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I would take a high quality fish oil supplement   $30

If I was going to choose one supplement to take daily, it would be 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. 

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I would get a great face oil to moisturize my skin.  $68

I can not live without my favorite face oil from Beautycounter.I have to admit, I was skeptical before I first tried putting an oil directly on my face.  I wasn’t sure it would work well for me......I was wrong!  My skin has never looked more soft, radiant and "glowy". Lightweight and silky smooth, this blend of seven natural oils moisturizes, nourishes, and helps firm skin. Fragrant jasmine oil replenishes moisture, while omega-rich argan oil helps minimize the appearance of fine lines.

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Spring Time Asparagus Soup

A creamy asparagus soup with fresh herbs and tangy lemon juice - the perfect soup for spring! Not only is this soup incredibly flavorful and creamy, but it also happens to be really easy to prepare - and contains just a handful of ingredients.

Enjoy this beautiful soup with a piece of crusty bread and a small side salad for a light and healthy meal.

Ingredients

• 1 medium onion, diced

• 2 tablespoon extra-virgin olive oil

• 1 large bunch of asparagus, trimmed and chopped into 1-inch pieces (about 3 cups)

• 2 and 1/2 cups of low-sodium vegetable broth, divided (chicken broth also works well)

• 1/2 cup of soaked cashews

• Juice of one medium lemon

• 1/4 teaspoon of fine sea salt

• Pinch of black pepper

• 2 tablespoons of fresh chopped dill or tarragon

• 1/4 cup of fresh chopped basil

• 1/4 cup of fresh Italian parsley

Directions

1. In a large pot, heat the canola oil over medium-high heat. Add the diced onion and sauté until soft and translucent (6 to 8 minutes). Add in the chopped asparagus and sauté another 2 minutes.

2. Add 2 cups of vegetable broth to the pan and simmer over low-medium heat for 5 minutes, or until the asparagus is slightly tender. Remove from heat and allow to cool slightly.

3. In a blender, add the remaining 1/2 cup of vegetable broth, the lemon juice and the 1/2 cup of cashews. Blend for 1 minute, or until the mixture is smooth. Add in the onion/asparagus mixture with the broth. Blend again

4. Add in the salt, pepper and fresh herbs. Blend another minute or so until the soup is creamy and smooth. Taste and season further. Re-heat soup in same pot, otherwise it's great at room temperature. Serve with a crusty piece of bread.

Why I love this:

Asparagus is s a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that helps balance blood sugar. It's one of the top ranked vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation.

Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you’re 50-plus, be sure you’re getting enough B12: your ability to absorb it decreases with age.