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

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

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

Do 2 sets of 20 repetitions

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

Phoenix Fitness in Basalt

Yours in Health,
Lisa

Here is a quote from the book that I love.  It is right on the money.

“I came to the conclusion that truly healthy and fit people don’t have to think about how to become healthy and fit, it’s who they are–it’s not a chore, a punishment, or even a choice. Forget second nature; for them, it is first nature. The question for me then became: how do you make something first nature?”

Quinoa Taboulleh

Read more to see the recipe!

• 2 cups water
• 1 cup quinoa
• 1 pinch salt
• 1/4 cup olive oil  (I used half this amount)
• 1/2 teaspoon sea salt
• 1/4 cup lemon juice
• 3 tomatoes, diced
• 1 cucumber, diced
• green onion, diced to taste
• 2 carrots, grated
• 1 cup fresh parsley, chopped

Pure, sweet rolled up bliss in a ball!

I know the name Raw Balls does NOT sound appetizing, but these raw treats BLEW MY MIND!  I could not stop eating this stuff. It was pure heavenly bliss with some great health benefits to boot!

Ingredients:  Makes about 12 balls

•  1/2 cup walnuts
• 1/2 cup pitted dates
• 1/2 cup raw carob or cocoa powder
• 1/2 cup maple syrup
• 1/2 cup almond butter
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon fine sea salt
• 1/2 cup whole almonds
• 1 – 2 cups shredded unsweetened coconut

Place walnuts in a food processor and process until coarsely ground.  Add the dates and pulse until well combined with the nuts.  Add the cocoa powder, syrup, almond butter, vanilla and salt.   Process until the mixture is thick and smooth.   Add the almonds and pulse a few times until combined.   There should be some almond chunks remaining.

Form the mixture into balls and roll in coconut.   Store in freezer.

 Into the freezer they go.

I got this recipe for Raw Balls from my client Robin who eats very healthy and it shows!

Robin.......Super Fit and Healthy!

Move over Starbucks!

Before backing out of the driveway on her way to work, Julia snapped this picture of her lemon water and green drink to send to me…….Totally making my day!  This was a  healthy and delicious morning commute!

Julia’s Green Drink:

• 1 Cup unsweetened Almond Milk
• 2 Handfuls of Fresh Spinach
• A few Sprigs of Parsley and Celery (optional)
• 1 Frozen Banana (use frozen fruit or add ice.  Otherwise your drink is kind of mushy)
• 1 Tbls Chia Seeds
• 1 Tbls Hemp Seeds

Place all ingredients in the Vita- Mix or blender.   Delish!

Check out my very adorable and funny “soon to be” sister-in-law’s blog on how to make the healthiest green drink for your family!  You can also order a Vita Mix from her website.

Leslie’s Yummy Green Drink

In this session I will partner with you to create a “whole person” approach towards health, wellness, beauty and balance.

I am doing MY FAVORITE nutrition presentation at Le Cercle in Basalt….THURSDAY, March 8 at 10 am.

I will be talking about all of the WONDERFUL AND POWERFUL qualities of MY FAVORITE FOODS and how to easily incorporate these foods into your diet.

This presentation is part of a Health and Fitness Bootcamp that I am teaching with Jayne Gottlieb, but you do not have to join the group to come to the presentation.  The cost is $10.

Please come, or forward this email to anyone you think might be interested in this great information!

Yours in Health,
Lisa Chapman

Anika and Malia prepare a dish for the Thanksgiving Feast.

This soup is raw and vegan and really easy to make!  Enjoy!

Avocado Soup

• 1 tablespoon sunflower oil
• 2 avocado
• 1 cup fresh carrot juice (we used a store bought juice, found in the produce section at the grocery store.
• juice of 1 orange
• 1 cucumber
• 1 teaspoon ground cumin toasted
• 1 teaspoon ground coriander toasted
• 1 tablespoon soy sauce
• 2 tablespoons fennel leaves ( we used fennel seeds)
• 2 cups water
• 1 teaspoon maple syrup
• 1/2 cup shredded zucchini

Put all ingredients in a blender except the zucchini.  Blend until smooth.  Gently stir in the grated zucchini.  Season with salt and pepper before serving.

Putting all the ingredients for avocado soup in the blender

The entire class enjoying the meal they prepared together!

A great exercise for improving core strength and upper body strength while working on balance.

This one is harder than it looks!

I love combining a lot of different things in one exercise.  It makes your workout much more fun, effective and dynamic! Enjoy!

Filmed by Jillian Livingston   aspenreallife.com

Yours in Health, Lisa

Anika’s birthday party at Creative Sparks Art Studio

We are going to spend the holiday with my mom and later we will be dining at Chez Leavitt, the home of our dear friends, Rob and Erika, who are great cooks and fabulous hosts!

I wanted to share with you a few dishes that I am thinking of preparing……Perfect for Thanksgiving or any day.  Per the usual, I’m trying to keep my dishes on the tasty but healthy side.

Krisi’s Famous Cauliflower Bake

Anyone who has ever enjoyed one of Krisi’s meals will know to print this recipe immediately!  She doesn’t often share her secrets!

This recipe is a slightly modified version of Krisi’s Hungarian Cauliflower Bake.  The original recipe is rich and delish, and includes 1 cup sourcream mixed with 1 egg yolk.

Ingredients:

• 8 cups cauliflower, cut into florets
• 1 cup finely chopped kale
• 1/4 t. red pepper flakes
• 1/4 t. salt
• 1/8 t. freshly ground black pepper
• 3 T. olive oil
• 1/2 cup panko breadcrumbs
• 1/2 cup grated parmesan cheese
• 1/4 cup pine nuts
• Hungarian paprika, for garnishing

Lightly oil (or spray with a light mist of oil) a large casserole dish and set aside. Place the cauliflower florets in a steamer basket and steam for 5-6 minutes or until crisp tender. Transfer the cauliflower florets to the prepared pan and set aside. Add the finely chopped kale and mix.  For the traditional Hungarian version, mix in the sourcream/egg yolk mixture.

In a small bowl, whisk together the olive oil, bread crumbs, salt and pepper.  Saute the seasoned breadcrumbs, about 2-3 minutes. Remove the saute pan from the heat.  Sprinkle the mixture over the cauliflower, then sprinkle the parmesan cheese, pine nuts, red pepper flakes and the Hungarian paprika over the top of the breadcrumbs.

Bake at 400 degrees for 2o minutes or until the top of the casserole is golden brown.

Serves 6-8

Mandarin and Maple Spiced Quinoa

From Oh She Glows.

I tried this recipe last year and it was a hit with my family.  Vegan, vibrant, and super healthy!  Packed with the nutty goodness of quinoa, crunchy nuts, juicy fruit, and drizzled in a light dressing of warm maple and bright citrus.   AND…..it only takes about 20 minutes to make!  I find a lot of great vegan recipes on this website!   http://ohsheglows.com

Ingredients:

• 1 cup quinoa, uncooked
• 1 & 3/4 cup water
• 1/2 cup dried apricots, chopped
• 1/4 cup dried cranberries
• 1/3 cup toasted almonds
• 1 tbsp pure maple syrup
• 1 tbsp mandarin juice (I used from the can)
• 1/2 cup mandarin slices, from can or fresh
• 1-2 tbsp pecans, chopped & toasted
• 1/2 tbsp extra virgin olive oil
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4-1/2 tsp sea salt, to taste
• Cinnamon + maple syrup + sea salt, to garnish before serving

Add your quinoa, water, cinnamon, nutmeg, sea salt, and mandarin juice. Bring this mixture to a boil and then reduce to low and simmer for about 12-13 minutes. Now stir in your chopped dried apricots and cranberries. Cook on low, covered, for another 5 minutes. Stir in your oil, almonds, and maple syrup. Taste and adjust seasonings if necessary. Stir in the mandarin oranges very gently. Pour into a bowl and garnish with chopped pecans, a drizzle of maple syrup, cinnamon, and sea salt. Makes about 2.5-3 cups.

Shaved Fennel and Pomegranate Salad

I made this BEAUTIFUL salad to bring to a potluck last year.  The pomegranate seeds add a cheery color and make this simple dish very festive.

Salad

• 2 bags mache lettuce (In the photo above I used mixed greens, but the mache is much better)
• 1 avocado diced
• 1 bulb fennel VERY thinly sliced
• pomegranate seeds

Champagne Vinaigrette   Modified from Epicurious

• 1 shallot, finely chopped
• 2 tablespoons dijon Mustard
• 1/4 cup champagne vinegar
• 2 tablespoons fresh lemon juice
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra virgin olive oil

Let the shallot stand in the vinegar for 15-20 minutes.  Whisk together the mustard, vinegar, lemon juice, honey, salt, and pepper in a large bowl. Slowly whisk in the olive oil until the dressing is emulsified. Alternatively, you can combine all the ingredients in a blender or a food processor and puré until smooth.