24-hour renew

WELCOME TO LISA’S LENTILS!

Hello friend.

Over the next 24 hours, you will drastically improve your life. Just by beginning to take care of yourself, you will be setting the foundation for true health. It is so simple to change the way that you eat and de-stress in just one day.

In this guide, you will find tips, tools, tricks, and my signature recipes for revamping the way that you live. Take some time to enjoy a revolutionary new way of looking at how to jumpstart your body and refresh your thinking.

Today, you will not count calories, you will not dwell on fat, you will not feel deprived, and you will not diet. Instead, you will glow and feel beautiful, amazing, supported, and more alive than you have ever felt before. Let me take you on this journey.

My passion is helping my clients achieve their very best.

Imagine this

-You have better sleep Your skin is glowing

-You are waking up without bags under your eyes You are feeling less bloated

-You are walking through the day feeling lighter with every step

-You are eating foods that maybe once called inflammation or some kind of allergic reaction

-You’re looking forward to the next day You’re laughing more with your friends You’re dreaming bigger

-You’re carving out time within your day that is just for you

Does this sound delicious?

Renew in 24 Hours

Breakfast

Superfood & Sassy Smoothie Serves 1

  • ¾ cup unsweetened coconut milk, hemp milk, or rice milk
  • ½ cup frozen mixed berries
  • ½ avocado
  • 1 teaspoon ground flax seeds 1 teaspoon ground chia seeds 1 handful of fresh spinach

Snack

~ 10 walnuts and 1 green apple

Lunch

Orange Arugula Salad Serves 2

  • 1 cup arugula
  • 2 cups spinach
  • 2 oranges, peeled and sliced
  • ½ cup cherry tomatoes, sliced in half 2 tablespoons pine nuts
  • 1 avocado, diced
  • 1-2 tablespoons tahini or olive oil

Place the arugula and spinach in a large bowl. Top with cherry tomatoes, oranges, avocado, and pine nuts. Toss with tahini or olive oil.

Snack

~ ½ cup berries of choice

Dinner

Veggie Bowl

Serves 1 (double the recipe for 2 people)

  • ½ cup quinoa or brown rice 1 cup water
  • 1 cup broccoli, coarsely chopped
  • 1 cup cauliflower, coarsely chopped
  • 1 cup carrots, peeled, diced, and coarsely chopped 1 cup spinach, coarsely chopped
  • 1 red pepper, coarsely chopped
  • ¼ cup fresh parsley, finely chopped
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds juice of ½ a lemon
  • sea salt and cayenne pepper, to taste drizzle of olive oil or flax oil
  • 2 tablespoons turmeric or curry (optional)

Rinse quinoa thoroughly and place in pot with water and turmeric or curry powder, if using.

Before Bed

~ drink chamomile tea with lemon and raw honey

It’s never just about the food on our plate.

Helpful Tips for Self-Care
•Cuddle up with your favorite blanket, and put a heating pad on your tummy to improve digestion
•Brew a cup of tea and add your favorite local honey
•Do self-massage each night with coconut oil on your feet and hands
•Look in the mirror each day and tell yourself, “I love you”

Work With Me

I look forward to working with you. Please contact me to learn how I can help you effectively lose weight, detox with ease, and achieve endless energy.

Email: lisa@lisaslentils.com

Website www.lisas-lentils.com

Facebook: https://www.facebook.com/pages/Lisas-Lentils/170100103070646

Twitter: https://twitter.com/LisaKippur

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease © 2014

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Deconstructing Cravings from the Institute for Integrative Nutrition

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

 
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
 
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
 
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
 

  • Have a glass of water and wait 10 minutes.

  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.  

Cranberries are in season!

ImageCranberries are in season this fall and make a great snack as well as side dish or dessert.   Fresh cranberries only have 46 calories per cup and are an excellent source of vitamin C and fiber.  Cranberries are also great because they contain canganese and copper as well as anthocyanidins which come from their color.

Cranberries are best known for treating urinary tract infections (UTI), and many drink cranberry juice as a preventative measure. The science behind this fact, studied and published in a variety of journals indicate cranberries are antibacterial and bacteria is washed away with urine thus preventing acidification which leads to UTI.  Cranberries provide a considerable amount of protection from E. coli from which 80-90% of UTI’s are caused.

Cranberries have also been found to reduce kidney stones, developed from calcium salts.  Cranberries decrease the amount of ionized calcium thus preventing the insoluble stones.

One point of note is that fresh cranberry juice should always be used.  Many cranberry drinks and cocktails can include added sugars or artificial sweeteners which lowers the cranberry level of antioxidants.

According to the Encyclopedia of Healing Foods, cranberries should be chosen with fresh, plump and firm appearance.  Unwashed cranberries can be stored in the refrigerator for several months, although when they show signs of moisture they should be removed from the refrigerator.  If you freeze your cranberries, they will keep for several years.

Here is a great recipe from Elana’s Pantry for Cranberry Coconut Power Bars (Paleo Friendly)

Try these awesome paleo treats!
Try these awesome paleo treats!
  • 1 cup hemp seeds
  • ½ cup golden flaxmeal
  • ½ cup dried cranberries
  • ½ cup coconut butter
  • 1½ cups unsweetened shredded coconut
  • ⅛ teaspoon vanilla stevia
  • ⅛ teaspoon celtic sea salt
  1. In a food processor, pulse together hemp, flax, and cranberries
  2. Pulse in coconut butter, shredded coconut, salt and stevia
  3. Press mixture into an 8 x 8 inch baking dish
  4. Refrigerate for 2 hours until firm
  1. Serve

Makes 25 bars

Also, check out Alana’s Pantry Paleo Rosh Hashana Menu!

Check out Lisa’s Healthy Blog Likes! (Part 1)

Happy June, one of my favorite months of the year is finally here!  June is filled with flowers, sun and fun and while many will take vacations, others will relax outdoors.  I thought this would be a perfect time to rejuvenate my own health by checking out some of my all time favorite blogs for whole living.

An Organic ConversationAn Organic Conversation – This radio show features three hosts, an organic food advocate, a produce expert and a holistic chef.  Together they discuss with entrepreneurs, visionaries and leaders in the organic food and holistic health movement subjects of healthy living related to sustainability and current events.  Their blog features recipes involving seasonal foods and articles of interest.

BUDH – This is a beautiful website that highlights meditation, health, well-being and beauty.  Put together by one of my IIN classmates, it is just awesome.  Subscribe to the daily BUDH for a daily mantra paired with a Mayan Starcast and journal thoughts.

VitamixHealthy Blender Recipes – I highlight this blog for anyone who has a Vitamix.  Awesome recipes that are gluten-free, vegetarian, vegan and raw.  If you don’t have a Vitamix, no worries, all recipes can be made in any mixer or food processor.  Today’s recipe, Raw Vegan Coated Ice Cream “Cupcake” Balls!

My PhotoHealthy Happy Long Life – Check out this Blog and get inspired by a medical librarian’s life of wholesome living.  Great articles on health, Engine 2 diets, and recipes that are out of this world!!!

Institute for Integrative Nutrition LogoInstitute for Integrative Nutrition Blog – Check out this blog published by the Health Coaching Certification Program I’m currently participating in.  Great tips for a well-balanced life, tips on career, spirituality, relationships and of course nutrition.  This blog is updated daily on my business website www.lisas-lentils.com.

My New RootsMy New Roots – This award-winning blog includes nutritional information, one-of-a-kind recipes, and great photos.  The blogger, Sarah Britton, is a holistic nutritionist and vegan chef who is working on special assignment in Denmark!

Nourished Kitchen – Local Colorado gal, Jenny believes in sustainable, balanced, unprocessed, and traditionally prepared food.  Here website highlights recipes and articles and offers resources to assist the reader in creating their own healthy meal plan.  Currently she is running at 25% off special.   Her meal plans are affordable weekly menus with easy do-it-ahead recipes, check it out!

IMG_5828Oh She Glows – Angela Liddon blogs about healthy vegan recipes in conjunction with her life and goals.  he is totally adorable, and when you check out her website you will note she has a section where you can search recipes by ingredient or title.  Today she kicks off her June Salad -A-Day challenge for her readers with five yummy salad recipes.

The Copycat Cook – Great photos and great recipes which are vegetarian, gluten-tree and dairy-free.  Blogger Sondi Bruner  is a holistic nutritionist and freelance journalist who lives in Vancouver, British Columbia.  I have made some of her delicious recipes that even my boyfriend Chad loves, check it out!

The Whole Journey – Great website, check out the blog for articles relevant to today’s nutrition current events.  She also has a recipe and video file along with a section on product reviews.

Like this blog, check out the Free Superfoods Teleclass that I’ll be teaching in July!

Foodie Penpals May 2012

Good afternoon everyone.  I am in this really cool program called Foodie Pen Pals, here is how it works:

  • On the 5th of the month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.  This is the most awesome part because you get a spreadsheet with all the members of the Foodie Penpals which includes their blog sites and there are some AMAZING BLOGS!
  • You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal! – I actually got my Foodie Penpal a box of ABC (Always Buy Colorado) foods including Boulder Chips, Justin’s Peanut and Almond Butter, Izzy Drinks, Celestial Seasonings Tea, Clover Honey and Chocolove Chocolate.
  • The boxes are to be filled with fun foodie things, local food items or even homemade treatsThe spending limit is $15The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!  Included a nice note in the box.  The box was $11 to ship so being a member of the Foodie Penpal program is more like $26-30/month.
  • You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!) – I did the flat rate box
  • Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you can choose to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.

At the top of this blog you will see what my Foodie Penpal, Heather, sent to me, it arrived yesterday.  Lovely tea, some healthy fruit bars, and hot sauce from Phoenix Arizona, where she is from.  I am looking forward to trying the tea, especially Coconut Chai and Gypsy Rose!

If you want to join foodie pen pal click on the link below.  It’s really fun, I’m going to do it next month Too!

The Lean Green Bean

Joy Bauer, this woman knows what she’s talking about!!!

 As part of my Integrative Nutrition program, I have the opportunity to listen to lectures from a variety of well-known leaders in nutrition.  Joy Bauer led a lecture on the topic of “eating right for health and healing“.  “Joy Bauer is a registered dietitian for The Today Show on NBC, where she hosts the Joy Fit Club series which celebrates the accomplishments of individuals whom have shed more than 100 pounds through diet and exercise. Also included in the series are Joy’s Diet S.O.S and Joy’s Healthy Food Finds, which offer healthy eating guidance to millions of viewers. She is also the author of multiple New York Times bestselling books and a monthly columnist for Woman’s Day magazine.”Integrative Nutrition Website.

She had a lot of good recommendations for foods helpful in heart, lung and digestive health.  After reviewing her website at www.joybauer.com, I really feel like you can all benefit from checking out “Joy’s Food Cures” which is a menu item on the page.  She has nutritional information for just about any ailment you can name, along with articles and other helpful resources.

Check out this article/video from Woman’s Day Magazine website : Are You Skinny Fat? .  Also, check out the following articles, Four Dieting Traps  and Joy Bauer Says Industry Can Be Part of the Solution.   

After listening to her lecture, I just felt compelled to share this information with you!