Superfood Smoothie

I’m Starting my day off right this morning with this Superfood Smoothie.

Superfoods like Maca Root and Ashwagandha are dense with nutrients and have powerful health benefits.

Maca Root has been shown to promote hormone balance, reduce menopausal symptoms, boost energy, and increase stamina in athletes.

Ashwagandha is best know for its ability to reduce stress and inflammation.

Lisa’s Superfood Smoothie

Ingredients:

• 1 cup almond milk

• 1 tablespoon almond butter

• 1 banana

• 2 tablespoons vanilla protein powder (optional)

• 1 teaspon Maca

• 1 teaspoon Ashwagandha

• dash of cinnamon

• ice

Combine all ingredients in a blender to combine.

How To Fight A Cold Naturally

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

Hand washing and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

Natural tips to reduce your risk of getting sick:

Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soaps and gels are not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you're feeling great.

Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

Take a probiotic daily, and eat probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

If you are already feeling like crap, here are some tips for getting rid of that cold fast:

• Eat garlic. Mince two cloves and let them sit for 15 minutes for the active compounds to develop. Mix with olive oil and salt and spread on toast.

• Drink tea. Ginger and lemon ward off the cold virus, and soothes a sore throat and headaches. (recipe below)

• Take zinc to shorten your cold by as many as 3 days.

• Pop vitamin C. It won’t prevent colds unless your are deficient, but it can shorten your cold and reduce symptoms.

• Add glutathione. Master antioxidant glutathione strengthens the immune system and makes vitamin C work harder. Take a supplement or get from a high-quality whey protein.

• Supplement with curcumin. Turmeric’s active compound reduces inflammation to relieve congestion.

• Sip bone broth to bolster the immune system and take the edge off your cold symptoms. Add ginger, garlic and turmeric for extra cold-busting oomph.

• Take a detox bath. Add epsom salts and essential oils to your tub to soothe symptoms and draw out impurities.

• Don’t forget vitamin D. Vitamin D keeps your immune system in fighting shape.

• Use a nasal rinse. A saline spray or neti pot gets everything moving and kills the bugs in its path.

Click here to purchase any of these immune boosting supplements.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

Recipe: Lisa’s “Kick The Flu In The Ass” Tea

Along with many other essential vitamins & minerals, the ginger, garlic, honey and capsaisin in this tea are all good for stimulating metabolism, boosting immunity and cleansing the respiratory tract.

Ingredients and Directions

• a few slices of fresh ginger

• 1 clove of garlic, smashed

• 2-3 slices of lemon, or 1/2 piece of lemongrass (I am loving the lemongrass!)

• sprinkle of cayenne

• handful of fresh mint leaves

• honey

In a sauce pan or tea pot, mix ginger, garlic, lemon or lemongrass, cayenne or paprika, and mint leaves. Add boiling water. Let steep for 5 minutes and sweeten with honey. Enjoy!

References:

https://www.precisionnutrition.com/what-to-eat-when-sick

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

https://www.youtube.com/watch?v=9dExiRwh-DQ

http://www.who.int/gpsc/clean_hands_protection/

Chef Ottolenghi's Roasted Butternut Squash

During the holiday season, finding really flavorful vegan recipes can be intimidating! But have no fear.......this dish will save you.

From the cookbook Jerusalem, by Ottolenghi : Roasted Butternut Squash with Tahini and Za'atar,

I’m not sure how I will eat butternut squash any other way now!

Roasted Butternut Squash with Red Onion, Tahini and Za’atar

Ingredients:

• 1 large butternut squash, cut into 1/2-inch wedges

• 2 large red onions, cut in half, and then cut each half into about 5 wedges

• 1/3 cup olive oil

• Coarse salt and black pepper

• 3½ Tbsp tahini paste

• 1½ Tbsp lemon juice

• 3 Tbsp water

• 1 small garlic clove, crushed

• 1/4 cup pine nuts (I used pan-toasted sesame seeds instead)

• 1 Tbsp za'atar

• 1 Tbsp roughly chopped parsley

Notes:

After reading the recipe, my first impulse was to peel the butternut squash before roasting it. I didn’t, though, following the instructions instead, and it turned out great.

(However….You could also use pre-cut butternut squash from the market as a time saver)

To avoid burning the onions, I roasted the squash and the onions in two separate pans.

Instructions

Heat the oven to to 425F. Put the squash and onions in a large bowl, add 3 Tbsp. of oil, a tsp. of salt and some black pepper, and toss well. Spread, skin down, on a baking sheet and roast for 40 minutes until the vegetables have taken on some color and are cooked through. Keep an eye on the onions: they may cook faster than the squash, so may need to be removed earlier. Remove from the oven and leave to cool.

Put the tahini in a small bowl with the lemon juice, water, garlic and a 1/4 tsp. of salt. Start with 1 Tbsp. of water, and whisk to the consistency of honey, adding more water or tahini as necessary.

Pour the remaining oil into a small frying pan on a medium-low heat. Add the pine nuts and half a teaspoon of salt, cook for two minutes, stirring, until the nuts are golden brown, then tip the nuts and oil into a small bowl. (If using sesame seeds, place a skillet over medium-high heat. Add sesame seeds, and toast until brown, stirring constantly. No oil needed.)

To serve, spread the vegetables on a platter and drizzle over the sauce. Scatter the pine nuts/sesame seeds on top, followed by the za'atar and parsley.

Cranberry Pecan Sauce

Did you know that one can of cranberry sauce has 26 grams of sugar? Avoid using the canned stuff and try something new!

Cranberry Pecan Sauce

Recipe from The Voluptuous Vegan, by Myra Kornfeld

Ingredients:

• 1/2 cup Madeira

• 1/2 to 3/4 cup maple syrup

• 1 teaspoon ground cinnamon

• 3 cups cranberries, fresh or frozen

• pinch salt

• 1/2 cup pecan halves

Directions:

Preheat oven to 350 degrees. Spread the pecans on a baking sheet and toast for 8 to 10 minutes, or until fragrant. Remove, let cool for a few minutes, and roughly chop by hand.

In a medium saucepan, combine the madeira, maple syrup, cinnamon, cranberries and salt. Cover and bring to a boil, watching carefully to make sure it does not boil over.

Uncover and cook at a rapid simmer for 15 to 20 minutes, stirring every so often, until the cranberries have burst and the liquid has reduced enough to become saucy.

Stir in the pecans and pour into a bowl. Refrigerate until cool. Serve cold or at room temperature

Gjelina's Roasted Yams - Happy Thanksgiving!

I know it’s crazy to mess with family favorites at Thanksgiving. But if you are looking to cook up something a little different from the traditional mashed potatoes or marshmello topped sweet potatoes, this recipe from Gjelina:Cooking From Venice, California gets it right.

Even if you don’t make it for Thanksgiving, try it any night of the week! It's a snap to make - Large wedges of sweet yams, tossed with olive oil, honey and espelette, and then roasted until carmelized on the edges and perfectly soft inside. I love it served with chicken, steak, or even a simple green salad for a delicious vegetarian meal.

Gjelina’s Roasted Yams

Ingredients:

• 2 large yams

• 2 Tablespoons honey

• 1 Tablespoon espelette pepper, or crushed red pepper flakes

• 3 Tablespoons extra virgin olive oil

• sea salt and freshly ground pepper, to taste

• ½ cup Greek style yogurt

• 4 Tablespoons fresh lime juice

• 2 scallions, white and green parts, thinly sliced, for garnish

Instructions:

Heat oven to 425. Cut the yams lengthwise into 4 wedges per yam. Put them in a large bowl, and toss them with the honey, ½ tablespoon of the Espelette pepper or crushed red-pepper flakes and 2 tablespoons of the olive oil. Let it sit for 10 minutes or so, tossing once or twice to coat, as the oven heats.

Transfer the yams to a foil-lined, rimmed baking sheet, season with salt and pepper and then bake until they are deeply caramelized around the edges and soft when pierced with a fork at their thickest part, about 30 to 35 minutes.

Combine the yogurt, lime juice and remaining tablespoon of olive oil in a small bowl, and whisk to combine, then season with salt and pepper to taste. Set aside.

When the yams are done, transfer them to a serving platter, drizzle the yogurt over them and garnish with the remaining Espelette pepper or red-pepper flakes, the scallions, and a pinch of salt.

Green Beans wiht Carmelized Shallots and Almonds

Add a little green to your Thanksgiving menu with this flavorful recipe for tender crisp green beans tossed with caramelized shallots, toasted almonds and fresh parsley.

Recipe Inspiration from Bon Apetit

INGREDIENTS

1 lb. fresh green beans, trimmed
1 shallot bulb (about 5–6 cloves), peeled and thinly sliced
1 Tablespoon coconut oil
1 teaspoon apple cider vinegar
sea salt, to taste
fresh ground pepper, to taste
3 Tablespoons chopped fresh parsley
2 Tablespoons toasted almond slices

DIRECTIONS

Heat a large dry skillet over medium heat, add almond slices and cook until toasted, about 5-6 minutes or until almonds are golden. Remove almonds from skillet and set aside.

In the same skillet, add coconut oil and heat over high heat until melted. Add in shallot slices, turn heat down to medium-low.

Cover the skillet with a lid and cook shallots until caramelized, stirring frequently throughout the cooking process. This should take about 10-15 minutes and the shallots should turn golden brown in color.

Meanwhile, cook the green beans in a saucepan of water with a pinch of sea salt to a boil. Once water is boiling, add in green beans and cook for about 3-4 minutes or until the beans are bright green in color and tender crisp.

Drain and transfer the beans into the skillet with the caramelized shallots. Toss to combine.
The coconut oil and shallots will coat the beans. Add in chopped parsley and apple cider vinegar. Season with sea salt and pepper. Heat for another 3-4 minutes or until beans are warm.

Transfer beans to a large dish or platter, top with toasted almonds and serve.

Chef Ottolenghi’s Roast Chicken with Za’atar

Because I am inspired by my recent trip to Israel, I wanted to share with you this amazing roast chicken recipe from Ottolenghi: The Cookbook

This is a great dinner party recipe because it’s a beautiful dish, you can do all the prep ahead, and the flavors are delicious!

I love how easily this recipe comes together. Just throw everything into a big bowl to marinate. You can do this step several hours or up to a day ahead. Then transfer everything into a skillet or baking pan and roast.

Ingredients

• 8 chicken thighs or 4 breast with skin and bones, trimmed of excess fat and loose skin

• 2 red onions, thinly sliced

• 1 lemon, thinly sliced

• 2 large cloves of garlic, crushed

• 4 tbsp olive oil

• 2 tablespoons za’atar plus more to taste

• 1 tablespoon all spice (I omitted this, because of personal preference)

• 1 tablespoon sumac

• 1 teaspoon ground cinnamon

• 1 cup chicken broth

• 1 1/2 teaspoons salt, plus more to taste

• 1/2 teaspoon freshly ground black pepper, plus more to taste

• 6 tablespoons pine nuts

• 1/4 cup chopped flat-leaf parsley

Instructions

In a large bowl, mix the chicken with the onions, lemon, garlic, 4 tablespoons olive oil, spices, chicken broth, salt, and pepper. Leave in the fridge to marinate for at least 3 hours or overnight.

Preheat the oven to 400°F.

Transfer the chicken and its marinade to a skillet or baking pan large enough to hold all the chicken pieces lying flat with a little space between pieces, skin side up.

Roast for 40 minutes, until the chicken cooked through. If you like the skin browned, turn the oven up to broil for the last few minutes of cooking, checking every minute or so until the skin is as crisp and brown as you like it. (Be very careful not to burn it)

While the chicken is in the oven, roast the pine nuts in a small frying pan, stirring constantly, until they turn golden.

To Serve: Transfer the hot chicken, onions and lemons to a serving platter. Pour pan juices over the chicken pieces. Sprinkle chicken with extra za-atar if you like and sprinkle with chopped parsley and toasted pine nuts. Serve hot.

What is Leaky Gut?

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to "leak" through the intestinal wall.

"Leaky gut" is a popular topic in the health and wellness world these days. It's been suggested that it might be the cause of many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, bloating, digestive issues and even autoimmune diseases to name a few.

But what is leaky gut, and how can you tell if you have it? We’ll dig into the details below.

What is a leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It's also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?

FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great! As long as what's being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you're intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become "permeable" or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.” As you can imagine, this is not a good thing.

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you're getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you're getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or "intestinal permeability" can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you're intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast - spanning from digestive woes to skin conditions, even to autoimmune conditions.

It's important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It's also important to ensure you're getting enough omega-3 fats, vitamin D, and amino acids.

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-8

• 1 whole chicken, cooked, bones with or without meat

• 3 carrots, chopped

• 2 celery, chopped

• 1 parsnip, chopped

• 1 onion, chopped

• 4 bay leaves

• 4 tbsp apple cider vinegar

• Herbs and spices as desired: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

• 2 handfuls spinach

Instructions

1 - Place chicken bones, and meat if using, into a slow cooker.

2 - Add chopped vegetables, vinegar, and herbs/spices.

3 - Cover with hot water (about 2 litres/8 cups).

4 - Cook 8 h on medium or overnight on low.

5 - Add spinach and garlic 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Red Lentil Hummus

If you’ve been reading my blog or have ever worked with me, you know I have a special place in my heart for hummus.

I love how it is so versatile. It’s a snack. It’s a dip. It’s a sandwich spread. It’s a condiment. It’s whatever you want it to be.

Typically, hummus is made with chickpeas and tahini {sesame seed paste}. For this recipe we used lentils instead of chickpeas for this tasty variation!

Red Lentil Hummus

Ingredients

• 3 cups chicken stock or low-sodium broth

• 1 cup red lentils

• 1 bay leaf

• 3 garlic cloves, coarsely chopped

• 1/4 cup tahini

• 1/4 cup plus 2 tablespoons extra-virgin olive oil

• 3 tablespoons fresh lemon juice

• 1/4 teaspoon ground cumin

• 1/4 cup chopped cilantro

• Salt

• Cayenne pepper

• Sweet paprika, for sprinkling

• Pita chips, sliced fennel and veggie crudite, for serving

In a medium saucepan, combine the chicken stock, green lentils and bay leaf. Bring to a boil, then cover and simmer over low heat, stirring occasionally, until the lentils are tender, about 45 minutes. Uncover and boil the lentils over high heat until most of the liquid has evaporated, about 2 minutes. Discard the bay leaf and let the lentils cool slightly.

Transfer the cooked lentils to a food processor. Add the chopped garlic, tahini, olive oil and lemon juice and puree until smooth. Scrape the hummus into a bowl, stir in the cumin and 2 tablespoons of the chopped cilantro and season with salt and cayenne. Garnish the hummus with paprika and the remaining 2 tablespoons of chopped cilantro. Serve the lentil hummus warm or at room temperature with pita chips and vegetable crudités.

Healthy Pumpkin Spiced Latte

Skip all the extra sugar and fat at Starbucks and make this healthy homemade pumpkin spice latte at home. Made with almond milk, real pumpkin, and just a dash of maple syrup……It’s easy to make, vegan and delicious!

Ingredients:

• 1/2 cup Organic Coffee

• 2 tbsps Pureed Pumpkin

• 1 1/2 tbsps Maple Syrup

• 1/2 tsp Pumpkin Pie Spice

• 3/4 cup Unsweetened Almond Milk

• 1/2 tsp Vanilla Extract

Directions:

Brew your coffee and set aside.

In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract.

Transfer milk mixture to a blender and pulse several times until foamy and frothy.

Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.

Top with a dollop of homemade organic whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice. Enjoy!

Mediterannean Buddah Bowl

Say hello to my new dream meal!

Buddha Bowls typically contain a variety of colorful, artfully-arranged vegetables, grains, legumes, nuts, and seeds.

To make my Mediterranean version, I layered arugula in the bottom of bowl (substitute with any greens of your choice). Next, I added vegetables, chickpeas, quinoa, and olives and drizzle of Italian dressing. A dollop of hummus completes this protein packed masterpiece!

Ingredients:

• 1 cup Quinoa (dry, uncooked)

• Handful Arugula (or any greens)

• 1 cup Chickpeas (from the can)

• 1 Cucumber (chopped)

• 1 cup Cherry Tomatoes (halved)

• 1 cup Red Cabbage (chopped)

• 1/2 cup Hummus

• 1/2 cup Pitted Kalamata Olives

• 1/4 cup Extra Virgin Olive Oil

• 3 tablespoons Apple Cider Vinegar

• 1/2 tsp Italian Herb Seasoning

• 1/8 tsp Sea Salt (to taste)

Directions:

Cook the quinoa according to the directions on the package, and set aside.

Divide the arugula equally between serving bowls. Top with equal amounts of quinoa, chickpeas, cucumber, red cabbage, tomatoes, hummus and olives.

Add the olive oil, apple cider vinegar, Italian seasoning and sea salt to a jar. Seal and shake well to combine.

Drizzle the dressing over top of the assembled buddha bowls and serve immediately. Enjoy!

Ski Fitness: Getting Fit For Winter Sports

As the weather cools down I know many of you are getting excited for winter sports. I know I am and since I live near Aspen Colorado there are plenty of winter activities to be excited about. Skiing, snowboarding, cross country and many other winter sports are so much fun, but we all have to be careful… There is a higher risk of injury if we don’t condition and train properly.

Everyone regardless of age, fitness, or experience will greatly benefit from strengthening the following muscles groups in preparation for fun and exciting winter activities.

• Core Muscles: Responsible for balance, stability and dynamic movement.

• Quadriceps: Flex the hip and extend the knee.

• Gluteal Muscles: Extend the hip, abduct (pull) the leg away from the center of the body, and stabilize the knee in the extended position.

• Hamstrings: Involved in flexing the knee and absorbing shock.

Here are 3 great workouts you can do at home to get stronger for winter sports and avoid injury. Beginners, start slow and work your way up to more advanced workouts after 2 weeks.

You can print the PDF of each workout, or view them on your phone, computer or ipad.

Start training 6 weeks before hitting the slopes and train 2-3 times per week.

Beginners: Are you new to exercise or have not exercised regularly for 6 weeks?

Start here: Core Strength and Stretch For Skiers

Intermediate: Do you exercise regularly…..30 minutes or more daily of walking, biking, hiking, or yoga, but you are new to regular resistance training or sport specific training?

Start here: Full Body Winter Workout

Advanced: Are you a more seasoned fitness fan who has been doing resistance training 2-3 times a week for at least 6 weeks?

Start here: Ski Fit Training

Are you interested in a more personalized approach? Have really specific goals? Working around injuries and want some extra help working out safely?

I've got you covered!

Work with me privately to get the support and guidance you need to achieve all of your health and wellness goals.

Let’s Connect!

Protein: How Much Is Enough?

Protein - How Much is Enough?

Protein is not just for great for muscle building, it's critical for your health and wellbeing. Without it, you wouldn't be able to repair tissue damage, digest food, fight infections, build bone, create hormones, and think clearly and have good moods. Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein's great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. In this blog, I go through those calculations with you. Then I list the amount of protein in some common foods.

How much protein is enough?

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb) per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It may be not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It's not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that's common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its "thermic effect." The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

BTW: Plant proteins are especially safe for kidney health.

How much protein is in food?

• 3.5 oz chicken breast has 31 g protein.

• 3.5 oz of salmon has 20 g protein.

• ½ cup cooked beans contain 6-9 g protein.

• large egg contains 6 g protein.

• ¼ cup nuts contains 4-7 g protein.

• 2 tablespoons hemp seeds has 14 g protein

• medium baked potato contains 3 g protein.

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 - 1.3 g/kg (0.36 - 0.6 g/lb) per day. If you're a healthy non-athlete adult, you can aim for the lower level. If you're an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it's best to find the right amount for you!

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

Recipe (high-protein): Baked Chicken Breasts

Serves 4

• 4 chicken breasts, bone in

• 1 tbsp olive oil

• 1 tsp salt

• 1/2 tsp pepper

• 1/2 tsp garlic powder

• 1/2 tsp paprika
  

Instructions:

Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with olive oil.

In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 20-30 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

Serve & enjoy!

Tip: Serve with lots of veggies.

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

https://authoritynutrition.com/how-much-protein-per-day/

Za'atar Spiced Chicken with Brussels Sprouts

A complete meal, prepared all in one pan. I'm obsessed with this method! It's so easy: Arrange everything on the pan or casserole dish, pop it in the oven -- dinner's ready!

This chicken is seasoned with za’atar which is is a mediteranean spice blend of thyme, sumac and sesame seeds. I know it sounds exotic, but I use it all the time. It is perfect for seasoning for hummus, veggies, meat, and fish. Add a little za’atar to olive oil for a delicious dip for a crusty piece of bread.

You can usually find za’atar in the market, or order from amazon.

If you don’t have any za’atar in your cabinet at the moment, you can easily use a combination of dried thyme and oregano as a substitute.

Ingredients

• One 4-pound chicken

• 2-3 tablespoons extra-virgin olive oil

• salt and pepper to taste

• 1-2 teaspoons za’atar seasoning (or use a mixture of dried thyme and oregano)

• lemon zest from 1 lemon

• 20 brussels sprouts , trimmed of outer leaves

• 1 tablespoons unsalted butter

• 2 tablespoons fresh lemon juice, plus wedges for serving

Instructions

Preheat the oven to 400°.

In a small dish combine the olive oil, salt, pepper, lemon zest and za’atar seasoning. Rub the chicken on and under the skin with the seasoned olive oil mixture. (I use a spoon to get under the skin.)

Place the chicken in a roasting pan and roast for 30 minutes. After 30 minutes, add the brussels sprouts, and butter to the pan and roast for 45 minutes longer, until the chicken is cooked through. Sprinkle the lemon juice and a pinch of salt over the sprouts and let the dish rest for 15 minutes. Carve the chicken, toss the brussels sprouts and serve with lemon wedges.

Turmeric: Is It Really A Miracle Spice?

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller and orange).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant

● Are taking anti-platelet medications or blood thinners

● Have gallstones or a bile duct obstruction

● Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

Try my version of “golden milk,” and let me know how you like it in the comments below.

Recipe: Golden Milk with Turmeric

Serves 2

• 2 cup almond/cashew/coconut milk

• 1 ½ tsp turmeric, ground

• ¼ tsp cinnamon, ground

• ¼ tsp ginger, ground

• pinch of black pepper

• 1 tsp honey

Instructions

Blend all ingredients together in a high speed blender until smooth.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Pour into a mug & enjoy!

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References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

Black Bean with Roasted Sweet Potato Salad

If you have worked with me before you know that I am a big fan of Sunday Meal Prep, and today I am posting my favorite prep ahead recipe. Keep this salad in the frig and enjoy it all week as a breakfast, lunch or snack

Black beans and sweet potatoes go great together. In fact, it’s one of my favorite combinations for vegetarian Mexican style food. This salad works perfectly in tacos, nachos, quesadillas, and burritos.

Ingredients:

• 1 lb sweet potatoes

• 1 small red onion

• 3 tablespoons olive oil, divided

• 1/4 teaspoon salt

• Juice and zest from 1 lime

• 1 clove garlic, minced

• 1/2 teaspoon chili powder

• 1 cup cooked black beans, drained and rinsed if using canned

• 1/2 cup cilantro

• 1/4 cup pepitas

• 1/2 avocado, chopped (for serving)

• 1 cup chopped romaine (for serving)

Preheat oven to 400˚ F. Peel sweet potatoes, cut into 1/4 inch cubes and place on a sheet tray. Chop onion into 1/4 inch pieces and add to the tray. Drizzle 1 tablespoon olive oil on top and add 1/4 teaspoon of salt. Toss until sweet potatoes are well coated. Spread into a single layer and roast until sweet potatoes are tender and starting to brown, 35 to 40 minutes.

While the sweet potatoes are roasting, combine remaining 2 tablespoons olive oil in a jar with the lime juice, 1 teaspoon lime zest, minced garlic, and chili powder. Shake well.

Once sweet potatoes are done, transfer to a bowl. Add in the black beans, pepitas, and cilantro. Drizzle with the dressing and toss until salad is combined while potatoes are still warm. (Serve tossed with romaine lettuce and avocado if using.)

What To Avoid If You Suffer From Migraines

Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days.

Migraines affect about 15% of adults, so they’re fairly common. And, while the exact cause is not known, there are lots of known triggers. Many foods and drinks are common triggers of migraines. You may have noticed certain foods, and drinks trigger your migraines. Sometimes the migraine comes on within an hour of the food/drink. Other times it may happen several hours, up to a day later. Avoiding these triggers can help.

One of the main ways these foods and drinks trigger migraines is by their action on the blood vessels in the brain. When the brain's blood vessels constrict and then dilate (widen), this seems to cause migraines. Many of the foods I'm listing below affect the constriction and dilation of blood vessels during a migraine

If you or someone you care about suffers from migraines, this post lists common triggers. Avoiding these can be a great tool to reduce these uber-painful headaches. You may be sensitive to one, or many of these foods/drinks. They act as migraine triggers in some people, but not all. You can find out by eliminating them and see if avoidance helps you.

Foods to avoid if you get migraines

The first food that commonly triggers migraines is hard cheese like cheddar and Swiss; this is because they contain "tyramine" which is from an amino acid in the protein found in cheese. Other foods high in tyramine include those that are aged, cured, dried, smoked or pickled. These include sauerkraut and tofu.

The second common migraine-triggering foods are cured or processed meats. Things like hot dogs, lunch meats, and bacon are in this category; this is because of their nitrates and nitrites that can dilate those blood vessels in the brain. Even if these are not a trigger for you, it's best to eliminate them from your diet because of other health issues they're associated with like colon cancer.

I wish I had better news, but the third common migraine triggering food is chocolate. The evidence is conflicting, as some studies show a link and others don’t. You may or may not be sensitive to chocolate's effects on the brain; you have to eliminate it to find out.

Artificial flavors like monosodium glutamate (MSG) also trigger migraines. MSG is often found in Chinese food and is a common migraine trigger. There is not a lot of research on this, but it's something to consider eliminating from your diet to see if it makes a difference.

Drinks to avoid if you get migraines

Alcohol is a common trigger for headaches and migraines. Red wine and beer seem to be the most common culprits. We're not sure why, but it may be red wine's compounds such as histamine, sulfites, or flavonoids.

Ice and ice-cold water have also been shown to trigger headaches and migraines. So try not to eat or drink things that are too cold.

Artificial sweeteners like Aspartame are another common trigger. Aspartame is in diet sodas and other processed foods to make them taste sweet without adding sugar. As with MSG, there is not a lot of research on its effects with migraines. But again, it is something to consider eliminating from your diet and see if that makes a difference.

Learn Your Personal Triggers

With migraine, one of the best things you can do is learn your personal triggers that bring on the pain. The first step is to track your migraine symptoms in a diary. Note what you were doing before and when your headache came on. What were you eating? How much sleep did you get the night before? Did anything stressful or important happen that day? These can be key clues.

Conclusion

There are many common food/drink triggers for migraines. Maybe one, or more of these trigger migraines for you. The best way to know is by tracking your symptoms and eliminating them from your diet for a few weeks and see how that works.

Creamy Cauliflower and Cashew Soup

This week we are busy recipe testing for my upcoming 10 Day Detox, and this soup is a hit!

Cauliflower is a key Detox Superfood! It is a good source of fiber which helps to bind to toxins. It contains antioxidants that support Phase 1 liver detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

Ingredients

• 3 tablespoons raw cashews

• 1/2 red onion, chopped

• 3 tablespoon olive oil

• 2 stalks celery, chopped

• 1 carrot, chopped

• 1 small clove garlic, minced

• 1 head cauliflower, chopped

• 4 cup Vegetable Broth or Chicken Broth

• 2-3 sprig fresh thyme leaves, (to taste)

• 1 teaspoon sea salt (more or less to taste)

• Freshly ground black pepper

Directions

Preheat oven to 400F.

Place cashews in a bowl and cover with warm water. Set aside.

Toss the red onion, carrots, celery and cauliflower in oil and place on a baking sheet lined with parchment paper. Bake for 30 minutes or until veggies are golden and the cauliflower and carrots are tender.

Drain the cashews and place them in a high-speed blender. Add roasted vegetables, thyme, and broth. Blend until completely smooth.

Season with sea salt, pepper, and thyme to taste.

Heat and enjoy!

The Scoop On Multi-Vitamins

Multivitamins are exactly what they sound like: multiple vitamins. They're supplements that contain several different vitamins in each one. They can also contain minerals and other ingredients like amino acids or fatty acids. And because there are multiple ingredients, there usually provide a very low dose of each ingredient.

There are 13 vitamins and at least 16 minerals that are essential to health. You need certain amounts of all of these nutrients for optimal health. In fact, nutrient deficiencies can impact immunity, reproduction, growth, hormone balance and many other important processes in your body.

You may have heard or read on the internet that if you follow a "balanced diet," you'll definitely get enough vitamins and minerals. But the truth is, many people in the US are nutrient deficient.

Do multivitamins work?

So, what exactly do we know about the health benefits of multivitamins?

Here’s a quick summary of the science:

● Multivitamin use is linked with improved moods. Interestingly, if someone has nutrient deficiencies, they may have mood imbalances. So, if the multivitamin addresses an underlying deficiency, this makes sense.

● In terms of memory and cognitive performance (ability to think), there seems to be an improvement in people who regularly take multivitamins.

● In terms of cataracts and age-related macular degeneration, there seems to be a slight improvement.

● In terms of heart disease, the results are mixed. There may be an increase, or a decrease, or no effect on risk of heart attacks.

● In terms of cancer, there is a slightly reduced risk of certain cancers in men.

● In terms of mortality (death), there doesn't seem to be a clear increase or decrease in mortality rates for people who take multivitamins.

So the evidence is clear that multivitamins aren’t a magical “good health and vitality pills” They’re not guaranteed to improve your mental or physical health, or help you live longer; but, they do have some health benefits.

Are multivitamins safe?

Just about every study that looked to see if multivitamins were health-promoting, also looked at side effects. They have consistently shown that multivitamins are very safe.

Super high doses of some nutrients can be harmful, but multivitamins are safe for most people. Unless you have a knowledgeable practitioner advise otherwise, you want to stick to the dose on the label.

However, it is not uncommon for some supplements to have been tested and found to contain different ingredients than what's on the label. Sometimes they contain ingredients that are not good for your healthy.

Always check labels and avoid products with the following ingredients:

• Magnesium Stearate

• Artificial Coloring or Flavoring (especially in children's viramins!)

• Titanium Dioxide

• Magnesium Silicate

• Anything in a propyl or ethyl group

• GMO’s

Choosing supplements that are from reputable companies is so important. When shopping for supplements, there are a few things you can keep an eye out for to help ensure that your supplements are free of synthetic additives.

Here are some things you can do:

• Research ingredients that are banned in Europe, since they have stricter food regulation laws there.

• Buy non-GMO, organic and vegan where possible or necessary.

• Buy pure whenever possible – bulk powders, pure liquids and capsules (rather than tablets) are less likely to contain harmful ingredients.

• Have a conversation! Any solid business – whether it’s the supplier or the actual manufacturer – should be happy to answer your questions.

• Be extra careful when buying “cheap” products online – if something is unusually inexpensive, it probably means it just has less of the actual substance in the package to begin with.

Conclusion

Multivitamins are not a short cut to optimal health. There is limited evidence that they improve health for most people. But there are some benefits.

Since they contain low doses of many different nutrients, they're also safe (as long as you are taking a high quality product.)

Of course, taking a multivitamin is not going to overcome the negative effects of a poor diet. I always recommend eating a balanced diet of whole foods with lots of nutrients coming from complex carbohydrates, protein, and fat. Check out my Superfood Salad recipe below! It is chockful of nutritional goodness!

Recipe: Lisa’s Superfood Salad

Serves 2

• 2 handfuls of dark greens (e.g. kale, spinach, arugula, etc.)

• ½ cucumber, chopped

• 1 avocado, chopped

• 1 bell pepper, chopped

• 1 carrot, grated

• 2 handfuls grape tomatoes

• 1 handful fresh blueberries

• 2 Tbls hemp seeds

• 2 Tbls sunflower seeds

• 2 Tbls pepitas
  

Salad Dressing:

• 3 tbsp cider vinegar

• 2 tsp Dijon mustard

• 2 tsp honey or maple syrup

• 1 dash salt

• 2 dashes black pepper

• 1/3 cup extra virgin olive oil

Instructions:

Make the dressing by whisking together the vinegar, mustard, honey/maple syrup, salt, and pepper. Slowly drizzle in olive oil while whisking to emulsify. Pour over salad before serving.

Top with salmon, shrimp, chicken or beef for added protein

Serve & enjoy!

References:

https://authoritynutrition.com/do-multivitamins-work/

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0022955/

Apple Cinnamon Oats

Fall is here and you know what that means—it’s apple season!

Apple Cinnamon Oats make the perfect healthy fall breakfast. Apples are full of vitamins and antioxidants, and they’re a great source of fiber, too. The combination of apples, cinnamon, vanilla and maple sweetness in this recipe is simply divine. This healthful breakfast is dairy-free, and full of fiber and nutrients.  Oats are naturally gluten free, but check the label to make sure they have not been exposed to cross contamination if you are highly allergic.

4 Servings

Ingredients

• 1 1/2 Cups Whole Rolled Oats (3 minute oats work in this recipe)

• 1 1/2 Cups Unsweetened Almond Milk

• 2 Tbsp Chia Seeds

• 1 Tbsp Maple Syrup

• 1 tsp Cinnamon

• 1/4 Tsp Nutmeg

• 1/2 Tsp Vanilla Extract

• 1/2 Cup Water

• 1 Apple (cored and diced)

• 1 Cup Walnuts (chopped)

Directions

1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract  and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.

2.Remove from fridge. Use single-serving size mason jars and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.

3.Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional).

Notes

• More Protein: Add hemp seeds or a spoonful of nut butter.

• Warm it Up: Heat in the microwave for 30 to 60 seconds before eating.

• No Maple Syrup: Use honey to sweeten instead.