Broccoli Pesto Quinoa - 101 Cookbooks

Recipe from 101 Cookbooks

Ingredients

•     1 cup quinoa, rinsed
•     2 cups water
•     5 cups fresh broccoli, cut into small florets (about 2 good size broccoli crowns)
•     4 garlic cloves
•     ⅔ cup freshly grated parmesan, divided
•     ⅔ cup sliced or slivered almonds, toasted, divided
•     ½ teaspoon salt
•     Juice from one fresh lemon, about 2 tablespoons
•     ¼ cup olive oil
•     ¼ cup heavy cream
•     Optional toppings: chopped basil, red chile oil (recipe below), sliced avocado

TIP: To make this dish vegan, substitute the heavy cream with coconut milk. For the parmesan, you can use Parma, or add about ¼ cup sesame seeds in place of the parmesan.

Instructions

1. In a medium saucepan, heat the quinoa with 2 cups water until boiling. Reduce heat, cover and simmer until all the water is absorbed and quinoa fluffs up, about 15 minutes. Set aside.

2. Heat a large pot of water to boiling and add the broccoli. Cook just until broccoli starts to soften and is bright green. About 90 seconds. Drain broccoli and rinse with cold water to stop broccoli from continuing to cook. Set aside.

3. To make the broccoli pesto:  puree 2 cups of the blanced broccoli, garlic, ⅓ cup of the almonds, 1/3 cup of the parmesan, salt and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until nearly smooth.

4. Just before serving, toss the quinoa and remaining broccoli florets with the broccoli pesto. Taste and dd more lemon juice or salt if desired. Add the remaining ⅓ cup parmesan cheese.

5. Spoon mixture onto serving platter or plates. Add toppings. I recommend sliced avocado and liberal amounts of the red chile oil.

6. Red Chile Oil: Heat ½ cup extra-virgin olive oil in a small saucepan until heated, but not so hot that it smokes. Turn off the heat and stir in 1½ teaspoons crushed red pepper flakes. Set aside and let cool. This is good prepared the day before and kept in refrigerator overnight. Bring back to room temp

Coffee - Good Or Bad?

Coffee - Who can drink it and who should avoid it?

Coffee is one of those things - you either love it or hate it. (Do you love the taste, or if it’s just a reason to drink sugar and cream.)

Not to mention the headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It's a matter of your genetics and how much coffee you're used to drinking.

NOTE:  Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half is "fast" metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much - because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

●      Stimulates the brain

●      Boosts metabolism

●      Boosts energy and exercise performance

●      Increases your stress hormone cortisol

●      Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

●      Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)

●      Increased sleep disruption

●      Lower risk of Alzheimer's and Parkinson's

●      Lower risk of developing type 2 diabetes

●      Lower risk of certain liver diseases

●      Lower risk of death (“all cause mortality")

●      Mixed reviews on whether it lowers risks of cancer and heart disease

Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

●      People with arrhythmias (e.g. irregular heartbeat)

●      People who often feel anxious

●      People who have trouble sleeping

●      People who are pregnant

●      Children and teens

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

●      Give you the jitters?

●      Increase anxious feelings?

●      Affect your sleep?

●      Give you heart palpitations?

●      Affect your digestion (e.g. heartburn, etc.)?

●      Give you a reason to drink a lot of sugar and cream?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend cutting back to 1 cup or eliminating for 3 days.  Notice if you feel a difference in your symptoms.

Recipe (Latte): Pumpkin Spice Latte

Serves 1

• 3 tbsp coconut milk

• 1 ½ tsp pumpkin pie spice (or cinnamon)

• ¼ tsp vanilla extract

• 1 tbsp pumpkin puree

• ½ tsp maple syrup (optional)

• 1 cup coffee (decaf if preferred)

Instructions

Add all ingredients to blender and blend until creamy.

Serve & enjoy!

Tip: You can use tea instead of milk if you prefer.

References:

https://authoritynutrition.com/coffee-good-or-bad/

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

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

How To Improve Gut Health

How to Improve Gut Health

 Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colorful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

Serves 12

• 1 L warm water
• 4 tsp salt
• 4 carrots, medium, peeled, sliced
• 1 clove garlic, smashed (optional)

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can use a "fermenting weight").

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

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

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

Metabolism 101

What is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

●      Allow activities you can control (e.g. physical activity etc.).

●      Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).

●      Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

●      Work (i.e. exercise and other activity).

●      Heat (i.e. from all those biochemical reactions).

●      Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate.  One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.

But that's not the only thing that affects your metabolic rate.

How big you are counts too! 

Larger people have higher metabolic rates; but your body composition is crucial! 

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you. 

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently. 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

Ingredients

• 2 lemons, sliced
• 1 tablespoon rosemary
• 1 tablespoon thyme
• 2 cloves garlic, thinly sliced
• 4 chicken breasts (boneless, skinless)
• dash salt & pepper
• 1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Nut And Seed Bread

This delicious gluten-free "bread" is so simple to make and is packed with important nutrients like protein, omega-3s, and antioxidants.

Ingredients

• 1 cup raw almonds
• 1 cup raw walnuts
• 1 cup raw pecans
• 1 cup chia seeds
• 1 cup whole flax seeds
• 1 cup raw sunflower seeds
• 1 cup raw pumpkin seeds
• 5 extra large eggs
• 1 teaspoon salt

Directions:

1. Preheat oven to 425 degrees.

2. In a large mixing bowl, add all nuts and seeds.

3. Add the eggs and salt, and mix until well combined.

4. Pour mixture into two small parchment lined loaf pans, and bake for 25 minutes.

Slice each loaf thinly, and enjoy!

Could You Have A Food Intolerance?

A food intolerance or "sensitivitiy" can affect you in many ways.

And they’re a lot more common than most people think.

I'm not talking about immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and consult with your doctor about medical treatment.

What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

●      Chronic muscle or joint pain

●      Sweating, or increased heart rate or blood pressure

●      Headaches or migraines

●      Exhaustion after a good night's sleep

●      Autoimmune conditions like Hashimoto's or rheumatoid arthritis

●      Rashes or eczema

●      Inability to concentrate or feeling like your brain is "foggy"

●      Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to prevent these intolerances.

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

The best way to identify your food/drink triggers is to eliminate them. Get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances.

Here are two of the most common triggers of food intolerances:

●      Lactose (in dairy  - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).

●      Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it's a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Food Journal to help you track.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

Recipe: Homemade Almond Milk

 Makes 3 cups

• 1 cup raw almonds
• 3 1/2 cups water
• 2-4 madjool dates
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• pinch of sea salt

1.     Soak nuts/seeds for about 8 hours (optional, but recommended).

2.     Dump soaking water & rinse almonds

3.     Add soaked almonds, dates and  3 1/2 cups waterto a high-speed blender and blend on high for about one minute until very smooth.

4.     Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary. (This takes some time, so be patient!)

5.  Whisk in the cinnamon and salt

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

References:

http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/lactose-intolerance-101/

https://authoritynutrition.com/signs-you-are-gluten-intolerant/

http://www.precisionnutrition.com/food-sensitivities-health-infographic

Minerals: Tiny But Important Nutrients

When we are talking about nutrition, essential minerals are chemical compounds that your body absorbs through food so that it can function at it’s best. Minerals perform many important tasks in the body – they help your muscles, brain, and entire central nervous system run. They help your metabolism, impact hormone regulation and build bones.

Simply put, you need them, but many people don't get enough.

Although I recommend taking some high quality supplements (See my recommendations HERE), as part of your health and wellness plan, the best sources for minerals are from whole foods, so you can take them as nature intended.

Here are some of the essential minerals (and foods that contain them) you'll want to focus on getting into your diet:

• Calcium: Green leafy vegetables kale, dairy products, almonds, chickpeas, dried fruit, flaxseeds, broccoli, bok choy, watercress.
• Iron: Most organic, grass-fed meats, seafood, beans, dark, leafy vegetables, raisins, dried apricots, peas. 
• Potassium: Avocado, squash, spinach, sweet potato, wild-caught salmon, dried apricots, coconut water, white beans, bananas.
• Sodium: All vegetables, dairy products, meat, shellfish, salted nuts, table salt, and my favorites--sea salt and himalayan pink salt.
• Magnesium: Spinach, chard, pumpkin seeds, brown rice, black beans, yogurt or kefir, almonds, dark chocolate (yay!), avocado, figs, banana.
• Phosphorous: Pumpkin seeds, organic meats, dairy, tofu, lentils and beans, tempeh.
• Sulfur: Arugula, coconut juice, milk, or oil, cruciferous vegetables (like broccoli, cauliflower, bok choy, kale, radish, watercress), dairy, garlic, dried fruits, eggs, legumes and dried beans.
• Chloride: table salt or sea salt, tomatoes, rye, seaweed, olives, lettuce, celery.

And here is some good news if you enjoy a glass of wine....Wine (red and white) contains all 13 of the minerals necessary to sustain human life? Mineral waters also contain most, if you're not a drinker!

Starting today, make sure you include more mineral-rich whole and organic items in your shopping cart. Foods like kale, dried apricots, nuts, beans, and others, contain a lot of minerals……So load up on these!

Note for my vegetarian and vegan friends:  Adding vitamin C-containing food with your iron-containing food can help you absorb it. For example, if you make a spinach salad, throw in some fresh orange slices, or toss your sauteed kale in fresh lemon juice.

3 Must Eat Breakfast Foods

Protein is essential for good health, and getting enough in the morning can set you up for a productive day filled with great food choices.

In addition to contributing to building muscle, protein provides energy (for both important meetings and chasing toddlers). It also fills you up, so you’ll feel satiated from the get-go and won’t overeat later in the day.

So I'm going to show you how to get the protein, as well as some nutrient rich veggies and heart healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Eggs really are all they’re cracked up to be......cholesterol and all!

First, they’re an excellent source of protein for both meat eaters and vegetarians. Eggs also contain important nutrients that can be difficult to include in your diet.

Choline, for example, is a cousin to the B vitamins and is needed to make a neurotransmitter that’s key to learning and memory. Studies also show it can help protect against cognitive decline and dementia and that people who eat more have lower anxiety levels. The bad news: the vast majority of Americans don’t get enough in their diet.

The good news: Egg yolks are the most concentrated source you can find of Choline.

Eggs are also rich in B12, a nutrient that is important for immunity and energy. A deficiency can lead to feeling tired and weak 24-7 (and you definitely don’t have time for that).

Breakfast Food #2: Nuts and Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a handful of almonds, walnuts, or pumpkin seeds and an apple or orange as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter, chia seeds, hemp seeds and flax seeds into your morning breakfast smoothie.

Delicious Tip: If you like a latte in the mornings try making one with nut butter.  Just add your regular coffee, a splash of almond milk , 1 teaspoon coconut oil, and a tablespoon of cashew butter or almond butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  Adding some protein to veggies is a great combination for any meal.  Including breakfast.

Need a recipe to pull it all together?  Try making my Veggie Egg Muffins. 

Tahini and Miso Dressing

Today I have this most delicious and slightly addicting dressing-dip to share with you.  I have been using this recipe in my 10 Day Total Reset Detox and everyone loves it!  It works great as a dip for sliced raw veggies, or use it as a dressing in a buddah bowl or any of your usual green leafy salads. You could also use it as a spread for sandwiches.

Miso is an incredibly healthy addition to this dressing.  It's a complete protein containing all essential amino acids, and a high quality source of vitamin B-12. Miso stimulates the secretion of digestive fluids in the stomach and restores probiotics to the intestines.

Tahini and Miso Dressing

• 1 tablespoon fresh ginger (about an inch)
• 2 tablespoons white miso
• 1 tablespoon tahini
• 1 tablespoon maple syrup
• 1 tablespoon tamari or coconut aminos
• 1 tablespoon sesame oil
• 1/4 cup apple cider vinegar
• pinch of red pepper flakes
• 2-3 tablespoons water

Add the ingredients to a food processor or blender.  Blend until smooth.  Add more water if needed to achieve desired consistency.

Pineapple Turmeric Smoothie

Ingredients

• 2 cups Unsweetened Almond Milk
• 2 cups Pineapple (diced into chunks)
• 1 tbsp Ginger (peeled and grated)
• 1-2 tbsp Vanilla Protein Powder
• 1 tsp Turmeric (powder)

Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy!

 

What To Eat For Gorgeous Skin!

Friends,

Winter is here and for a lot of us that can mean extra dry skin!  If you are like me, you want radiant, glowing,  youthful skin......and good nutrition plays an important role!

Studies show that certain foods have the power to nourish and hydrate skin from the inside out. By changing up our diet in the winter to focus on these hydrating foods, we not only achieve a healthy glow, but also reap the benefits of boosted immunity and energy levels. So what are these magical foods to keep our skin glowing and fresh?

1. Avocados: loaded with Vitamin C, E, and monounsaturated fats, avocados help our skin lock in moisture and increase blood circulation. The folic acid in avocados also improves the skin’s appearance.
2. Orange fruits + veggies (sweet potatoes, carrots, red peppers, pumpkin, papaya, mangos): vegetables and fruit of the orange/yellow variety are packed with beta-carotene, an antioxidant known for fighting dry skin and protecting it from sun damage. Many of these fruits and vegetables also have Vitamin C and A which repair body tissue and produce collagen.
3. Fish and Fish Oil:  Rich in Omega 3 fatty acids, the nutrients from fish and fish oil not only protect the heart, but can improve skin color and radiance, reduce the redness caused by rosacea, protect against the sun’s damaging rays and boost hair quality.
4. Spinach: rich in iron, omega-4 fatty acids, and vitamins A/B/E. All of these are a great source to protect skin and improve the immune system while also providing hydrating qualities too.
5. Nuts + seeds: with omega-3 fatty acids, vitamins A/B/E, monounsaturated fats, and a load of antioxidants, nuts and seeds are a surefire way to hydrate our skin. All of these elements promote the skin’s elasticity and help regenerate cells, which in turn fight against pollutants and free radicals.
6. And of course……. Drink lots of water!  Drinking 8-10 glasses of water and tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover and keep you skin looking hydrated and fresh.  Herbal teas are a great way to stay hydrated or you can choose a green tea variety to help reduce inflammation for extra beautification.

Beauty Breakfast: Avocado Toast with Watermelon Radish

Beautiful, delicious and simple to prepare......Here is why I call this Avocado Toast with Watermelon Radish my "Beauty Breakfast":

Avocado is the true beauty food - Loaded with healthy fats and nutrients that your skin, hair and nails will love.

Watermelon radish is full of fiber, hydration, and minerals.  It adds a beautiful color and texture and has a really mild flavor. You can find watermelon radishes at most grocery stores.  (It looks like a turnip on the outside with a long root.  You do not see the vibrant red inside until you slice it.)

Sesame or Hemp seeds add protein plus another dose of good fats, in particular omega-3’s.

For the bread, choose something that’s high-quality and whole grain. Read the ingredient list and skip anything with hydrogenated oils, added sugar, or enriched flour. I love a crusty bread that contains a variety of whole grains and seeds.

Watermelon Radish Avocado Toast

•     1 slice high-quality whole grain bread (Gluten Free if you are cleansing)
•     1/2 small avocado
•     watermelon radish, thinly sliced
•     about 1 teaspoon of sesame seeds or hemp seeds
•     pinch of pink Himalayan sea salt

Directions: Lightly toast your bread. Thinly slice a watermelon radish. (I used a handheld mandoline) Layer the top with slices of avocado and watermelon radish slices. Sprinkle with  seeds and a pinch of sea salt.

Enjoy!

Why Fats Don't Make You Fat

There was a time in my life when I would never let any fat touch my lips.  I knew that french fries were not good for my health or my waistline, but I also believed that eating any fat, like nuts, guacamole or salad salad dressing, was a no-no.  I was also a big fan of all things “Fat-Free”.  (Remember those fat free Snackwell cookies in the green box?)   As it turns out, fat free junk is still just JUNK.  It does absolutely nothing for your health and vitality and it tastes pretty awful too!

Today, I eat a variety of plant-based healthy fats and feel fabulous.  There are many benefits that come with eating a diet that includes the right fats. Think glowing skin, healthy nails, and shinier hair for starters. Plus, healthy fats help you maintain your ideal weight, balance hormones  and are linked to strong immunity, improved cardiovascular functioning, reduced inflammation and improved brain functioning.  

I promise you, eating fat does not make you F-A-T. In fact, research suggests that a diet low in fat and high in carbohydrate, actually causes weight gain. Study

Through this research and scientific study we've become more fat-smart.   We now know that you need about 30-40% of your total daily calories to come from fat in order for you to stay lean and healthy.

However, the research also shows that all fats are not created equal.  Here are the fats that you want to focus on to look and feel your best:

Good For You Fats

• Animal Fat;  Grass-fed, raised lamb, beef, bison, venison; organic chicken and turkey; omega 3 pasture-raised eggs; grass-fed butter, ghee
• Fish and Seafood:  Wild fatty fish: sardines, black cod, and salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.
• Nuts and Seeds:  Almonds, macadamia, walnuts pecans, Brazil nuts. Hemp, chia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars, trans-fats or bad oils).
• Oils:  Coconut butter,  organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.
• Whole Food Fats:  Avocado, olives, cacao, dark chocolate.

Alternately, we know now that trans-fats have no health benefits and may actually be harmful.  Steer clear of margarine, processed meats, non-organic nut butters, and refined carbs like doughnuts, cookies, crackers, muffins, pies and cakes where these unhealthy fats lurk.. 

Here are a few easy ways to get those healthy fats in at every meal:

Breakfast: Lisa's Green Smoothie with 1 teaspoon of coconut oil, hemp seeds and flax seeds

Snack: Apple slices with a tablespoon of natural almond butter, or a handful of nuts or seeds

Lunch: AAA Salad:  Avocado and apple on arugula with sunflower seeds and olive oil

Dinner:  Salmon over quinoa and green salad with olive oil dressing and toasted pine nuts

Enjoy fats as part of your overall healthy diet.   Happy, healthy eating!

Beauty Tips For Fall

Fall is in the air.  The mornings are chilly, the leaves are golden, and I have a pot of hearty cauliflower soup on the stove.  As the days get shorter and the weather changes, so do our bodies.  We begin to crave warm comforting foods.  Our sleep patterns might change.  And if you are like me, your summer skin could use some extra love. 

First, here are a few health and wellness tips that can really help your skin look it's best:

• Drink up.  There are so many reasons to stay hydrated, and keeping your skin healthy is one of them.  Drinking water is one of the best ways to detox the body and give your skin a radiant, healthy glow.
• Sweat.  Moving your body everyday is paramount to staying healthy, and getting sweaty is a great way to cleanse your skin of impurities.  Fall is a great time of year to get really sweaty in a hot yoga class.
• Get your zzz’s.  It's one thing to "look tired" after a late night, but a chronic lack of sleep really takes a toll on the integrity of the skin, from reducing collagen to inflaming the skin from the inside out (which not only prematurely ages the skin, but also triggers pesky skin issues like acne and eczema). 
• Eat well.  The foods choices you make impact the health of your skin as much as they impact your health and well- being.  Here are some important nutrition tips for healthy skin:

1. Notice how certain foods make you feel.  Good or bad?  Consider eliminating foods like sugar, gluten and dairy from your diet if you are sensitive or intolerant.
2. Include plenty of healthy fats: nuts, seeds, avocado, fish and healthy oils like extra virgin olive oil.  Fats help to keep your skin moisturized and your cells healthy.  More on healthy fats.
3. Increase your intake of colorful fruits and veggies.  The powerful antioxidants found in these foods fight free radicals that can cause premature aging.
4. As always, avoid processed foods and refined sugar.

And now the fun part!  Here are my favorite beauty products for taking the best care of your skin this fall:

1. Beauty Counter Sugar Body Scrub – Polish your skin to a healthy-looking glow with Sugar Body Scrub, made with brown sugar to buff away dull skin, and mineral-rich evening primrose, sweet almond, apricot kernel, and sunflower oils to leave skin looking supple and smooth.
2. Body Oil in Citrus Rosemary – Instantly absorbed and intensely moisturizing, this nourishing blend of 13 botanical oils leaves skin smooth, silky, and luminous, while hints of grapefruit, sweet orange, and rosemary create a beautifully complex yet subtle scent.
3. Balancing Face Oil – My all time favorite product.  I use this oil morning and evening as my moisturizer, and my skin has never looked so "glowy".  This plant based and toxin-free oil sinks deeply into the skin, leaving the skin feeling soft and never oily.

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

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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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.