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Recipe: Potato Salad with Grilled Kale

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Recipe: Potato Salad with Grilled Kale

Potato Salad with Grilled Kale (from Bon Appetit, August 2015)

  • 5 T olive oil, divided, plus more
  • 2 lb. waxy fingering potatoes
  • Kosher salt
  • 1 lb shallots (about 12), unpeeled
  • 3 T fresh lemon juice
  • 1 T apple cider vinegar
  • Freshly ground black pepper
  • 1/4 c chopped cornichons
  • 2 T drained capers
  • 1 bunch Tuscan kale, ribs and stems removed
  • 3 scallions, sliced
  • 1 c parsley leaves with tender stems

Prepare grill for medium heat; lightly oil grate. (I would suppose a grill "wok" would work just as well here). Place potatoes in large saucepan and cover by 1" with cold water.  Season with salt and bring to a boil.  Reduce heat and simmer until tender, 15-18 minutes.  Drain and return to saucepan.

Meanwhile, grill shallots, turning occasionally, until skins are blackened and flesh is tender, 15-20 minutes.  Let cool.  Halve lengthwise and scoop out insides, discarding skins.

Whisk lemon juice, vinegar and 3 T olive oil in large bowl; season with salt and pepper.  Add cornichons, capers and potatoes and toss to coat.

Toss kale with remaining 2 T oil in medium bowl and season with salt.  Grill, tossing often, until charred and crisp-tender, about 1 minute.  Fold into salad along with scallions, parsley and shallots.

Can be made and hour before serving. 

6 servings

 

Enjoy!! 

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Recipe: Crushed Puy (French Green) Lentils with Tahini and Cumin

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Recipe: Crushed Puy (French Green) Lentils with Tahini and Cumin

Crushed Puy (French Green) Lentils with Tahini and Cumin

by Deborah Madison, Vegetarian Cooking for Everyone, published 1997

  • 1 c lentils
  • 2 T unsalted butter (substitute olive oil for vegan option)
  • 2 T olive oil, plus extra to finish
  • 3 cloves garlic, crushed
  • 1 tsp ground cumin
  • 4 medium tomatoes, peeled and cut into 3/8" dice (scant 2 c)
  • 1-2/3 c cilantro leaves, chopped
  • 1/4 c tahini
  • 2 T lemon juice
  • 1/3 small red onion, thinly sliced
  • 2 hard-boiled eggs, quartered
  • 1/2 tsp paprika to garnish (optional)
  • salt and black pepper

Bring a saucepan of water to boil.  Add the lentils and cook for 20-30 minutes or until completely cooked.  Drain and set aside.

Put the butter and oil in a large saute pan and place over medium-high heat.  Once the butter melts, add the garlic and cumin and cook for about 1 minute.  Add the tomatoes, 4/5 of the cilantro and the cooked lentils.  Continue to cook and stir for a couple of minutes before adding the tahini, lemon juice, 4-1/2 T water, 1 tsp salt and a good grind of black pepper.  Lower the heat to medium and continue to stir and cook gently for about 5 minutes, until hot and thickened.  Using a potato masher, roughly mash the lentils a little so that some are broken up and you get a thick porridge consistency.

Spread the lentils on a flat serving plate and sprinkle with the onion, the remaining cilantro and a final drizzle of olive oil.  Serve warm with the hard-boiled eggs alongside and a sprinkle of paprika.

Serves two (as main course or four as starter)

(Cook's note - another place to use the roasted sunflower seed butter in place of the tahini.  Think of this as an option to traditional hummus.  I've also made this with the tiny, black lentils.  German brown lentils (the most commonly found kind) don't have as pleasant a taste as the Puy lentils.)

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Recipe: Slow Cooker Spiced Chicken

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Recipe: Slow Cooker Spiced Chicken

Slow Cooker Spiced Chicken

365 Slow Cooker Recipes by Stephanie O'Dea

  • 1 4lb roaster chicken, cleaned (you can do skin on or off)
  • 1 T salt
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sugar
  • 1/2 tsp ground thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp ground sage
  • 1/2 tsp black pepper
  • 1/4 tsp powdered ginger
  • 1/4 tsp marjoram (I substitute chervil or basil, since this isn't in the spice rack)
  • 1/4 tsp celery seed
  • 1/4 tsp cardamom

Use a 6-quart slow cooker.  Rub the chicken all over (inside and out) with the spice blend.  Place breast side down in the cooker insert.  Do not add liquid. (Really!! It works!) Cover and cook on high for 4 hours or low 6-7 hours. Retain the pan drippings to make rice or mashed taters (or soup stock). Check the temp of the bird is 165 before serving.

(Cook's note - if you're going to go to the trouble of mixing up the spices, make a big batch and keep in a glass container.  That way you have it when you want a flavorful rub for poultry, fish, etc.  Soup made with stock from this is really good, too!)

 

**Let us know how you like it by commenting below! 

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Recipe: Lentil Minestrone

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Recipe: Lentil Minestrone

Need some culinary inspiration? you're in luck! We'll be providing a new recipe here and there from Sonia's hand-picked tried and true favorites. 

Lentil Minestrone

by Deborah Madison, Vegetarian Cooking for Everyone, published 1997

  • 2 T olive oil, plus extra virgin to finish
  • 2 c finely chopped onion
  • 2 T tomato paste
  • 1/4 c chopped parsley
  • 4 garlic cloves, chopped
  • 3 carrots, diced
  • 1 c diced celery or celery root
  • 1 c French (Puy) green lentils, sorted and rinsed
  • Aromatics: 2 bay leaves, 8 parsley branches, 6 thyme sprigs
  • 9 c water or vegetable stock
  • Mushroom soy sauce to taste (I usually use tamari)
  • 1 bunch greens - mustard, spinach, chard, broccoli rabe or the ubiquitous kale
  • 2 c cooked small pasta
  • Thin shavings of Parmesan, preferable Parmigiano-Reggiano

Heat the oil in a wide soup pot with the onion.  Saute over high heat, stirring frequently, until lightly browned, about 10 minutes.  Add the tomato paste, parsley, garlic, vegetables and 2 tsp salt and cook 3 minutes more. Add the lentils, aromatics, water (or stock) and bring to a boil.  Lower the heat and simmer, partially covered, for 30 minutes.  Taste for salt and season with pepper.  If it needs more depth, add mushroom soy sauce to taste, starting with 1 T. (Sometimes a splash of vinegar is good, too). The soup may seem bland at this point, but the flavors will come together when the soup is finished.  Remove the aromatics.

Boil the greens in salted water until they're tender and bright green, then chop them coarsely.  Just before serving, add the greens and pasta to the soup and heat through.  Serve with extra virgin olive oil drizzled into each bowl, a generous grind of pepper and the Parmesan.

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How to Outsmart Your Willpower

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How to Outsmart Your Willpower

It is that time of year, the time when many of us who made New Years Resolutions start to question whether or not it is really worth it to keep on our new diet and exercise routines. Or if we are staying on them, how we might be able to “cheat” just a little here or there.

 

Well now is the perfect time to talk about willpower and how to keep up you newly forming healthy habits. Anne Marie O’Connor talked about how to “Outsmart your Willpower” in a recent issue of Pilates Style Magazine. She says the key is not counting calories, mindful eating or even outright denying yourself foods you love but to use our willpower wisely as we go through our day! She spoke with Brian Wansink, PhD, a professor of marketing, the director of the Cornell University Food and Brand Lab at Cornell University and the author of Slim by Design: Mindless Eating Solutions. He said, “For 90 percent of us, the solution to mindless eating is not mindful eating—our lives are just too crazy, and our willpower’s just too wimpy,” says Wansink. “Each of us makes more than 200 nearly subconscious food choices every day—soup or salad? A little or a lot? Finish it or leave it? We’re nudged more by our eating environment and things like 100-calorie packs than by our deliberate choices.” Having studied people’s eating habits for more than 20 years, Wansink has concluded that “the key is to make a few changes in our food radius [the places where we spend the most time, including work and home], so we can mindlessly eat better. “Once you’ve made the right changes to your eating environment,” he points out, “you’ll start eating better without thinking about it. You can make healthy choices even when your brain’s on autopilot.” By implementing these 25 tips, the culmination of years of research that he’s compiled in Slim by Design, you can start losing weight effortlessly.

#1 Keep food out of sight (and out of mind) except for produce. If you see it you are more likely to eat it or crave it. One of Wansink’s studies found that women who kept chips on the counter weighed eight more pounds than women who didn’t. But as irresistible as chips are, there’s an even more dangerous food to keep out: breakfast cereal. In Wansink’s study, women who stored
 it on the counter weighed a whopping 21 more pounds than women who didn’t. So why was cereal even more of a problem than chips? Wansink believes that it’s because that while everyone knows chips are a diet disaster, cereal has a “health halo,” especially when the box is covered with claims like “whole grain” and “good source of protein.” The moral: Keep everything but fruits and vegetables behind closed doors.

#2 Don’t make your kitchen a hangout. Wansink reports that when people made their kitchen less lounging- friendly—by moving out things like comfy chairs, TVs and iPads—they spent 18 fewer minutes a day there, making them less likely to mindlessly munch on sugary and salty snacks.

#3 Pick your plate’s color wisely.  It sounds wacky, but it’s true—the color of your dishes can subtly affect how much you eat. In one of Wansink’s studies, he found that people who served food on a dish that was the same color as what they were eating downed 18 percent more. Having pasta with marinara for dinner? Don’t serve it on a red plate. And don’t put linguine with clam sauce in a white bowl.

#4 Use “skinny” dishes. The size of your plate matters, too. A two-ounce serving of pasta will look huge on a 10-inch plate, but tiny on a 12-inch one. Which means we’ll probably serve ourselves more to “fill” the plate, or feel we deserve seconds since we only ate a “tiny” portion the first round.

#5 Shrink your drink. Is your daily glass of wine starting to look like a Big Gulp? Enjoy your libation without feeling like you’re denying yourself by serving all types of vino in white wine glasses. They’re taller than red wine glasses, so the glass will look fuller. (This trick works better when you’re sitting down and looking at it from eye level.)

#6 See red. In studies, participants poured themselves about 
9 percent less wine when they were drinking a Bordeaux or Pinot Noir than a Chardonnay. You can see red wine in the glass more clearly, so it looks like you’re drinking more.

#7 Avoid the fat clubs.  Yes, the keg-sized jar of
peanut butter for $5 or the 48- pack of mini quiches for a buck
 may be mouthwatering deals. But even though you may be saving money, you may be enlarging your waistline. “Once you get the forklift home, those bargains turn into a burden for your cupboards—and your diet,” says Wansink. In studies, he found that people who filled their cupboards (and pantries,
 and garages, and basements) with warehouse-store purchases ate
 half of what they bought in the 
first week—and ate it twice as fast as they normally would. Still stuck on Costco? Try repackaging your bounty into single-sized servings, advises Wansink.

#8 Make your pantry and “inconvenience” store.  Wansink doesn’t believe in denying ourselves our favorite treats, but he does advise dieters to make it less convenient to eat mindlessly. By moving the pantry away from the kitchen (by relocating it
to the garage or the basement, for instance), you’ll be less likely 
to grab a snack every time the thought crosses your mind. In his studies, he’s found that if you have to make a trek to get something to eat, you’re more likely to think twice before mindlessly devouring a handful of nuts or cookies.

#9 Avoid the Mother Hubbard syndrome.  Just because your cupboard is bare doesn’t mean it’s diet-friendly, or that you’ll never overindulge. It sounds counterintuitive, but Wansink found that if there’s nothing in the house to eat, you’ll probably order in or get takeout. He discovered that people who do order rarely phone in just a snack, no matter how hungry they are; instead they get a whole meal. So even if you would have been satisfied with a 140-calorie yogurt, you’ll end up ordering—and eating—a 500-calorie tuna sandwich. If you hate to cook, at least stock up on healthy, easy-to- prepare foods like yogurt, eggs, fat-free milk, string cheese, sliced turkey, canned soup and pre-cut vegetables and fruit.

#10 Serve meals Downton Abbey-style. Take a cue from the Earl of Grantham’s household and don’t allow the serving dishes to be set on the table. (No butler? We don’t have one, either. Leave the serving bowls and platters in the kitchen.) Wansink found that people ate 23 percent less when food was dished up directly from the stovetop or the counter onto plates, and then brought to the table. (This also made diners reconsider whether they really wanted seconds, not just mindlessly help themselves.)

#11 Try the 3 bites trick. Craving chocolate or some chips? Try this ruse: Take two or three bites, then put away the 
treat and do something else for 10 or 15 minutes (write a few emails, water the plants). In one of his studies, Wansink found that people who had just three bites and then stopped were satisfied and didn’t want any more—if they distracted themselves afterward.

#12 Make a snack pact. Tell yourself you’ll eat a piece of fruit or a glass of water before you indulge in a treat. By forcing yourself to do something healthy instead of just shoveling chips in your mouth or wolfing down the leftover ravioli, chances are you’ll eat less and you won’t just devour something robotically.

#13 Remind yourself to eat more fruit. Placing a fruit bowl
 on your counter will encourage everyone in the family to eat more apples, bananas, oranges and pears, Wansink has found. Filling it with two or more types of fruits will make it even more likely that people will help themselves, as will placing it within two feet of the busiest kitchen pathway.

#14 Buy a diet friendly refrigerator. Your fridge can have a big effect on your “bottom” line. The skinniest refrigerator style is one with the freezer on the bottom and the fridge on the top, Wansink says. This makes it more likely fruits and vegetables will be the first things you spot when you open the door.

#15 Make your fridge a healthy zone. Wansink advises putting the healthiest snacks (berries, cut fruit and carrots, peppers and broccoli florets) in the front of the center shelf, which makes them easy to see them when you open the door. Keep other fruits and vegetables (salad greens, cooked vegetables) in clear plastic bags or see-through containers, so they’re easy to spot, too.

#16 Hide the calorie bombs.  Disguise fattening foods by storing leftovers in opaque containers or aluminum foil. Put leftover dessert in the bottom produce drawer, so you’re not tempted every time you open the refrigerator.

#17 In a restaurant, ask for a table with a view.  Sit by the window or in a well-lit part of the restaurant—people who did ordered healthier options, according to Wansink’s research.
He adds that it seems that people who sat farthest away from the front door ate fewer salads and were 73 percent more likely to order dessert.

#18 Belly back from the bar.  Don’t sit too close to the bar area. Wansink found that people who sat within two tables of the bar drank an average of three more beers or mixed drinks (per table of four) than those sitting even just one table farther away.

#19 Freebies can cost big calories.  Tell the waiter to hold the bread or chips (or other “giveaway”) at the start of the meal. You won’t be tempted if they’re not there.

#20 Look for healthy keywords on the menu. Not sure what to order? Wansink found that foods described as seasoned, roasted or marinated had 60 fewer calories than other entrées.

#21 Learn to spot code words for “fattening.” Steer clear of foods with these words: buttery, creamed, crispy, crunchy, smothered, Alfredo, white sauce, fried/deep-fried/pan- fried, scampi and loaded. They are always more caloric, Wansink says.

#22 Consult an expert. Sure, the tree-bark
 salad is low in calories, but when you go out to eat, you
 want something healthy and delicious. Wansink’s advice? “Ask your server, ‘What
 are the two or three lighter entrées that get the most compliments?’ or ‘What is the best thing on the menu for someone who wants a light dinner?’”

#23 Go half-sies. Ask your server—or the restaurant manager—if they serve half portions of entrées. If they don’t, ask to have half of the entrée put in a doggie bag before they bring it to the table.

#24 Check out the menu before you go. When choosing a place 
to eat, look up the menu online first, so you can make a decision when you’re
 not hungry and won’t give in to impulse. Wansink recommends looking for 
a place that offers at least three healthy appetizers and three healthy entrées.

#25 Take a tour of the buffet before you serve yourself.  Wansink’s research showed that slim diners “scouted” out a salad bar or buffet before they even picked up a plate; instead of piling on food without a plan, they helped themselves to just what they wanted.

Thank you to PilatesStyle.com for allowing us to reprint portions of this article.

 

 

 

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Food for Thought

//The Pilates Studio aims to educate and support those in their search for wellness. We offer these articles and viewpoints as a means for discussion and thought, not strictly held principles.//

 

Watching television and eating are a deadly duo for people seeking good health. Not only is TV viewing sedentary, but eating while watching tends to be mindless and we consume more without really knowing it.

Now, new research shows there may well be a TV-watching-and-eating triple threat. The type of television programming you choose may also be impacting your waistline, say authors of a research letter published September 1 in JAMA Internal Medicine (doi:10.1001/jamainternmed.2014.4098).

Researchers found that participants who watched an excerpt from a Hollywood action film on television ate a greater volume of snacks than those who watched an interview program.

The authors wanted to know how objective technical characteristics, such as the frequency of visual camera cuts or variations in sound, might influence food consumption. The study included 94 undergraduate students (57 female; mean age nearly 20). The young women gathered in groups to watch 20 minutes of TV and were randomly assigned to one of three different programs: an excerpt from The Island, a Hollywood action movie; the interview program Charlie Rose; or the identical excerpt from The Island, but with no sound.

Viewers snacked on M&Ms, cookies, carrots and grapes while watching. The snacks were weighed before and after the program to track how much viewers had eaten.

Students watching the more distracting program, The Island, with its high number of camera cuts and sound variations, ate 98% more grams of food and 65% more calories than viewers who watched Charlie Rose. Even viewers of the silent version of The Island ate 36% more grams of food and 46% more calories than Charlie Rose viewers.

“More distracting TV content appears to increase food consumption: action and sound variation are bad for one’s diet. The more distracting a TV show, the less attention people appear to pay to eating, and the more they eat,” wrote authors Aner Tal, PhD, MBA, Scott Zuckerman, MD, and Brian Wansink, PhD.

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Reasons to drink more water!

We've all know what it feels like when we don't drink enough water.  We feel groggy, hungry and typically just feel off.  But did you know that not drinking enough water can affect your skin, eyes, weight, hair and nails, too? Staying hydrated is so important. Whether you drink warm water and lemon each morning or find other ways to drink more water, the facts below will likely motivate you to boost your hydration.

According to Lisa Bova local Health and Wellness Coach "80% of cravings are caused by not drinking enough water.  If you have a craving, before you reach for those snacks, candy or salty chips, reach for a glass of water.  Wait 15 minutes and see if you are still craving that food.  Usually not, we have a hard time differentiating between hunger and needing to be hydrated.  Especially here in dry Salida, we need to be drinking more water than we think"

Infographic and analysis from www.drinksoma.com.

YourBodyWithoutWater.png, YourBodyWithoutWater-850x1313.jpg

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Last week to sign up for Revamp Your Life Course!

Are you looking for balance in your life?Have you been trying on your own, but you need some accountability and guidance? Your answer is here!  

Last week to sign up

Advertise Photo 3

Each week will discuss a key topic that I find most of my health coaching clients have concerns about! 

Week 1   Stress Management:  In this module, we will explore and understand what stress is and what happens in the body when stress occurs. Understand how and why we each handle stress differently.  Finally we will learn how to combat stress naturally and get better sleep.

Week 2   Nutrition:  In this module, we will explore cravings,  improving our health naturally, the benefits of greens, along with understanding and stopping emotional eating. 

Week 3   Abundance and Financial Health:  In this module, we will explore how abundance and having an abundant attitude towards our lives, will increase our financial health.  We will learn about how to create a healthy relationship with money, reduce our stress around money and heal your relationship with money.

Week 4   Setting and Reaching Our Goals:  In this module, we will put everything we learned into concrete ways to set realistic goals, ways to stay on track and be accountable and understanding your "why"  to help encourage you to in reaching your goals.

Any of these sound familiar to you? Are you nodding your head along with each of these key issues, but thinking in the back of your mind that you can’t combat these alone?

The beauty of a group setting is you will find others who support you and the cost is a third of what I charge for my one to one clients!

You don’t have to do this alone. I am here to help you become the person you want to be and achieve the most optimal levels health possible.

Join myself and other amazing women on Wednesday evenings from 6:00 pm to 7:15 pm, starting May 21.

The dates will be May 21st, 28th and June 4th and 11th

Cost will be $99

Yes Please Sign Me Up Now! Just fill out the form below and let you know you are attending.

PS I know we are getting close to summer and vacation time, so if those dates and times don't work for you and you would like to attend this course, let me know on the form below and we can figure out another time or dates that will work.

PPS, just to sweeten the pot, I will give you an extra bonus session of a one to one 1/2 hour coaching with me to help you dig even deeper in achieving the changes you want to make.

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Phone Number' type='text' required='1'/][contact-field label='Comment' type='textarea' required='1'/][/contact-form]

With this course you will get:

  • It’s a great value, cost will be 1/2 of my normal fee for a 1 to 1 program. Get the same quality coaching and guidance!
  • The magic of a group setting and group support. You have your own personal support system. Everyone there wants you to succeed.
  • Higher likelihood of achieving your goals in a group setting.
  • Turn Work into Play! It’s more fun to go out to dinner with friends than by yourself, right?
  • 4 sessions, each focusing on one area in our lives that are always a concern, Stress Management, Nutrition, Abundance and Finances, Setting and reaching your goals
  • PLUS you as an added bonus you get a session with me to help flesh out those area's you feel like you need more work on.

To make it even easier, pay with your credit card here via PayPal and be ready to start on May 21st.  

Lisa Bova, Certified Holistic Health Coach and Intuitive Strategist 

"Your apparent compassion and deep listening during your sessions provide a safe container for your clients to open up and receive the gifts of your integrity and knowledge."

For more information call Lisa Bova  970-390-0649 or email lisa(at)lisabova.com or check out my website at www.lisabova.com

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21-Day Eat Clean and Luv Life Challenge!

carrie robertson

Spring is Here! Time to clean up the eating and nourish the body and soul! I have been teaching exercise in the back room of the Pilates Studio for a few years and am excited to offer a new program to all. We will nourish your body with nutrient dense food to send the biochemical messages that tell the body it can release the extra fat. If you join us for the movement (which can be done at home or with me) we will strengthen and tone with gentle weights, yoga, & cardio to boost your metabolism. Along the way, we will look to the positive mindset and mindfulness that make life a joy.

Starting very soon, call now please ~ Live classes at the Pilates Studio Monday&Wednesday @ 12:05pm Please Call to pick out the perfect option & path for you... Best in health, Carrie 719.588.3879

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NEW Lunch and Learn Series!

Transform Your Health

 Transform Your Life

Lunch and Learn Series: 

4 Lunchtime workshops that will knock your bad food habits to the curb! 

Session 1: Smoothies and  Glorious Greens.  Learn how to make delicious green smoothies to integrate into a healthy eating plan, along with recipes, smoothie tasting and ideas to incorporate more green veggies and fruit into our diet.  Meets at noon on October 23rd. 

Session 2: Great Grains.  Learn about various grains, gluten and gluten-free eating.  You will receive a new grain to try at home and a great grain recipe to taste, along with recipes and ideas to incorporate healthy grains into your diet.  Meets at noon on November 6th.  

Session 3:  Proteins. Learn about eating right for your blood type, different sources of protein; vegan, vegetarian and paleo ways of eating and taste a simple and easy dish you can prepare at home. You will receive beans to try out, with recipes for  healthy meals, that fit into any lifestyle.  Meets at noon on November 20th

Session 4:  Cravings and Sugar Blues. Learn about cravings, what they mean, how to deconstruct them and how to stop them in their tracks.  We will also discuss sugar, ways to avoid it and sample a tasty paleo inspire grain free and low sugar cakie that’s out of this world. Meets at noon on December 4th.

Walk away with new tools to tackle the holidays and avoid the traps that cause the extra 8 pounds most people gain in the holiday season.

Please note there is a discounted price for Pilates Studio clients, not reflected in the handout at the Studio and there has been a date change since the flyer was made

Cost is $75 for the series or $25 per class, you choose!  

  Bring your lunch, I’ll have some yummy items to try! Each week you will walk away with new idea’s and easy ways to bring in new food habits, so by the time the holidays get here you will be ready to say bye-bye to the holiday pitfalls.

Lisa Bova, CHHC, ADAP  Transformational Living and Wellness 970-390-0649        lisa@lisabova.com

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Reminder, This Tuesday! Are you feeling exhausted, overweight and have digestive issues? This workshop is for you!

Join Lisa and Brenda For A Free Workshop!

Transform Your Health

Transform Your Life

Workshop Series

Candida: it causes more problems than you think!

Are you tired of feeling tired, do you have indigestion, fuzzy thinking, unexplained weight gain, bloating, PMS, chronic yeast infections, emotional problems, poor memory, food cravings, panic attacks. Many of those “can’t explain” symptoms can be traced back to Candida infections.  

Investigate how diverse Candida/yeast symptoms can be and their significance on physical and emotional health. Explore the causes of Candida overgrowth plus a variety of holistic treatment approaches!

In our hour-long workshop you we will discover:

  • What is Candida Albicans/yeast over growth
  • What is it’s role in your life
  • What causes yeast over growth
  • What are the far-reaching implications: weight gain, lack of energy, digestive ailments, infections and more
  • What foods feed the yeast versus foods that starve the yeast
  • We will also explore holistic therapies that will hit those nasty little buggers, so you can start to feel better now

If you have ever taken antibiotics, been on the pill, had recurring  yeast, sinus or other infections, athletes foot or toe fungus this workshop is for you!

To learn more, attend this free workshop hosted by Lisa Bova CHHC and Brenda Geisler

RSVP to 970-390-0649 or Lisa@lisabova.com

Time:  7:00 pm

When:  Tuesday, September 10

Where:  222 1/2  F. Street, above Free The Monkey

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3 Reasons Why Fall Is a Great Time to Get Back on Track Nutritionally.

Are you feeling a little sluggish after this summer?  Do you feel like you had no time for MP900313729yourself?  Did you gain a couple of pounds by going to the ice cream/gelato store one to many times with the kids or grandkids?  Or did you add some extra toppings on your burger this weekend?  After this busy, crazy summer we finally get a chance to catch our breath.  Now with the kids back in school, the company stopped coming to enjoy our beautiful Salida summer and our schedules freeing up a little more, we finally have a chance to focus back on our selves.  Maybe you need support in getting back on track with our good habits or you want to create some new ones or just need to lose those couple extra pounds, fall is the perfect time to re-focus, re-energize and start new. Reason number one:  There are tons of awesome veggies, late season fruits filling our stores and farmers market.  Making a shift to more fruits and vegetables couldn't be easier.

Reason number two:  Fall is a great time to try a raw, vegan or modified juice cleanse.  Partially because of reason #1 and also because we are making a seasonal change and our bodies need to clean out and get ready for the next season.

Reason number three: We want to get our healthy habits in place for winter and holiday season.  Starting with Halloween we are bombarded with treats, sweets and over indulgence!  If we start with good habits now we won't hit the pitfalls of the holiday season and winter in general.

I have several options to help support Pilates Studio Clients on their health and nutrition.  I will be starting another fall group program this month. It is 1/2 the price of my individual sessions, with the same great coaching!  I also offer a FREE breakthrough health consultation to discuss your goals and issues. And finally I offer a discount to all current Pilates Studio clients who sign up for my one to one programs or individual sessions.   [contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='I am interested in a FREE breakthrough session' type='checkbox'/][contact-field label='I am interested in the fall group class%26#x002c; Healthy%26#x002c; Happy and Hip%26#x002c; Please send me details' type='checkbox'/][contact-field label='Yes! I want to be on your email newsletter' type='checkbox'/][contact-field label='Comments' type='textarea'/][/contact-form]

 

 

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Are you feeling exhausted, overweight and have digestive issues? This workshop is for you!

Join Lisa and Brenda For A Free Workshop!

Transform Your Health

Transform Your Life

Workshop Series

Candida: it causes more problems than you think!

Are you tired of feeling tired, do you have indigestion, fuzzy thinking, unexplained weight gain, bloating, PMS, chronic yeast infections, emotional problems, poor memory, food cravings, panic attacks. Many of those “can’t explain” symptoms can be traced back to Candida infections.  

Investigate how diverse Candida/yeast symptoms can be and their significance on physical and emotional health. Explore the causes of Candida overgrowth plus a variety of holistic treatment approaches!

In our hour-long workshop you we will discover:

  • What is Candida Albicans/yeast over growth
  • What is it’s role in your life
  • What causes yeast over growth
  • What are the far-reaching implications: weight gain, lack of energy, digestive ailments, infections and more
  • What foods feed the yeast versus foods that starve the yeast
  • We will also explore holistic therapies that will hit those nasty little buggers, so you can start to feel better now

If you have ever taken antibiotics, been on the pill, had recurring  yeast, sinus or other infections, foot or toe fungus this workshop is for you!

To learn more, attend this free workshop hosted by Lisa Bova CHHC and Brenda Geisler

RSVP to 970-390-0649 or Lisa@lisabova.com

Time:  7:00 pm

When:  Tuesday, September 10

Where:  222 1/2  F. Street, above Free The Monkey

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Yes sign me up I want to attend! ' type='checkbox'/][contact-field label='Comment' type='textarea'/][/contact-form] 

 

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Get Your Yummy Greens!

The Flying Pig Garden, is open for business (yay) and harvest is huge!   Monday July 8th and Tuesday July 9th Sonia will be MP900382801bringing the first harvest of the summer greens!  Yum!  This harvest will include, LOTS of salad greens and chard, arugula, spinach, asian greens/ stir fry greens, rosemary; tarragon; Yukina savoy (type of bok choi); Pac Choi (ditto); Bok Choi; Asian greens (for salad or stir fry),  Peas are blooming, so we may get into those in the next several weeks. She will have these available for sale after 9 am.   With all these wonderful greens if you haven't tried a green smoothie now would be an awesome time try.  We've includes a basic smoothie recipe that you can change-up as you want, as additional fruits and veggies come into season.  

Basic’s on Green Smoothies, from Lisa Bova Health and Wellness Coach. 

You don’t need a fancy blender to make great smoothies.  Although they do help, here are a couple hints on making smoothies with any blender, I have even used my Cusinart immersion blend in a pinch.  The key to making a delicious green smoothie is to blend, blend, blend! Contrary to what most people think, you don’t have to have a high-speed blender to make a decent green smoothie. (Although it is definitely easier!) Start with 2 cups of your favorite liquid and 1 cup of greens. If you don’t have a high-speed blender with a powerful motor, begin by blending your greens and liquid before adding any fruit or supplements. This will ensure that your greens are completely liquefied because no one likes chunks in their green smoothies.

Another key to creating a proper texture is to use frozen fruit and no ice. Most blenders can’t blend ice completely so you end up with icy chunks in your smoothie. Instead, frozen fruit blends to create a creamy texture and natural sweetness without the chunks.

Frozen bananas in particular are a great way to bulk up a smoothie. Simply peel ripe bananas, chop them up, and freeze them overnight. I always keep a batch of these in my freezer for smoothies

Basic Green Smoothie Recipegreen smoothie

Ingredients: 

  • 1 cup of raw greens (kale, chard, collards, spinach, etc)
  • 2 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
  • 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
  • 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)
  • when you get the hang of this change it to 2 cups raw greens, 1 cup liquid and one cup fruit. 

Have fun and play with it!

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Are you ready to transform your life? Only a few spaces left!

The dates are set and next week starts the first week of  Transform Your Health, Transform Your Life, group health coaching.

This 3 month program, the first in a series, will focus on 3 aspects of health and wellness each week:  Nutrition, Lifestyle and Mind-Body.  

circleoflife_1

  •  June 19   
  • July 10
  • July 24
  • July 31
  • August 21
  • September 4                                                                                                                         
  • (if you have scheduling issues with the group dates, let me know we may be able to do a make class)

Time:  4:30 to 6:00 on Wednesdays.

In this program you will learn:

  • How to eat right and lose weight without dieting
  • How to distinguish those other factors in our lives that may be affecting our health and wellness
  • How to get in touch with your inner self and inner knowing

This program is for you if:

  • You are ready to make a change
  • You are ready to head into the biggest and most energized part of you life
  • You are ready to feel and look amazing inside and out
  • You would like to actually choose to eat veggies over cake and not feel deprived
  • You call a night on the couch with a bag of chips, a glass of wine or whatever else, your unwinding time
  • You want to sleep better and feel energized and excited to start your day
  • You want to lead a calm, centered and balanced life

Benefits of a group program

  • It’s a great value, cost will be 1/2 of my normal fee for a 1 to 1 program.  Get the same quality coaching and guidance!
  • You have your own personal support system.  Everyone there wants you to succeed!  
  • Higher likelihood of achieving your goals. You will feel supported and nurtured!  
  • Turn Work into Play! It’s more fun to go out to dinner with friends than by yourself, right?

You will get all this for $225, just $75 per month and I will give you a discount of $25 if you pay in full!

Simply fill out the form and I can get you the paperwork. If you have already signed up and let me know your payment options, you don't need to fill out this form.  Please don't hesitate to call if you have any questions.  If a group program isn't your style or the times don't work, let me know.  I also offer private individual sessions and programs to get you energized, happy, thrilled about your life.

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Phone Number' type='text' required='1'/][contact-field label='Payment type' type='radio' options='In full $200 or,Monthly $75'/][contact-field label='Payment method' type='radio' options='Paypal,Check'/][contact-field label='Comment' type='textarea'/][/contact-form]

We will meet at my office, 222 1/2 F. Street, above Free the Monkey.  Phone 970-390-0649

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Free Workshop "How to Solve Life's Little Emergencies"

This medicine cabinet workshop teaches easy approaches to a variety of “life’s little emergencies,” using essential oils.  If you are worried about the products in your home,  this free workshop shows you how to replace those products in your medicine cabinet with safe, natural and effective essential oils.  There will be yummy healthy food made with essential oils, that you can try at home.  You will learn ways to replace those toxic products in your medicine cabinet with natural solutions to prescription drugs and over-the-counter medications.  Everything from pain relievers for headaches or sore muscles, to antacids, allergy and stress relief  to sleeping remedies and so much more will be covered. Decrease the cost of your health care and eliminate side effects of the drug approach to health, using healing essential oils.

Fotosearch_k1281338Introduction to Essential Oils Medicine Cabinet Makeover

Join us for a FREE Workshop,  Presented by Lisa Bova & Transformational Living and Wellness

Thursday, May 16th at 6:30 to 8:00 PM        222 1/2 F Street

In this class you will learn:

EO3 wild orange

  • What are essential oils?
  • Which oils should I use?
  • How do I use them?
  • What can I use them for?
  • Where do I learn more?

doTERRA Certified Pure Therapeutic Grade essential oils represent the safest and purest essential oils available today.

Learn how to be a healer in your home!

Class taught by Hayley Hobson, Author, Speaker, Certified Holistic Health Coach, Pilates and Yoga Diva.

First 10 to register will receive a FREE 5ml bottle of Wild Orange Essential Oil and a copy of Living Magazine

To get your name on the list and be eligible for the FREE products please call 970-390-0649  or fill out the form below.

 Bring the girls, have some fun, try some oils and learn how they can replace everything in your medicine cabinet.  You will be happy knowing they are safer,  cheaper and more effective!    

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Yes I want to attend and receive my FREE Wild Orange Oil' type='checkbox'/][contact-field label='I can%26#039;t make it but keep me posted on upcoming events or webinars on essential oils' type='checkbox'/][contact-field label='Add me to your email list' type='checkbox'/][contact-field label='Email' type='email' required='1'/][contact-field label='Phone Number' type='text'/][contact-field label='Comment' type='textarea'/][/contact-form]

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Today is the Day!

There's still time and  2 spaces left in Transform Your Health, Transform Your Life groupBowl of Salad health coaching. This exciting 3 month program will get you back on track, nutritionally, emotionally and spiritually.  This first level program will teach you the basics of food and nutrition, lifestyle and mind-body.   If you are on the fence and haven't decided about if this class is for you, you may want to ask yourself if:

  • You have cravings and don't understand them and then feel guilty when you do give it.? We will learn how to deconstruct cravings and get you to understand what your body is telling you.
  • You are eating out or processed store-bought food more than you cook from scratch?  We will learn quick and easy ways to incorporate, fresh, organic (when you can) foods into your diet.
  • You relaxation is a glass of wine and bag of chips and salsa?  We will learn new ways to de-stress, get movement into your life.
  • You have tried "dieting" that worked but once you started to eat again, you gained the weight back and then some?  We will learn lifestyle and food choices that will help you lose weight, feel great and maintain your weight.  It will be slow and steady, but you will see the results and you will feel them in your body and know you are taking the best care of yourself you can.
  • You aren't sleeping well, either not falling asleep or waking up in the middle of the night?  We will learn techniques to help you relax and fall asleep easily and wake up refreshed and ready to start you day.
  • You have been ignoring that inner voice for a while that is telling you need to take better care of yourself, but you stay stuck in old habit?  We will learn some great idea's for self-care and ways to honor and listen to that inner voice/guidance.

If this is you, you still have a chance to come this evening and start making the changes that will transform your life.   Listen to the inner guidance that is saying YES, this is for me, "I deserve it!"  Call Lisa now at 970-390-0649.

Class will start at 6:30 on Wednesday nights and run for 90 minutes. The dates for this series are:

  •  March 13
  • March 27
  • April 10
  • April 24
  • May 8
  • May 22

 

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Time to Transform Your Life, Are You Ready?

The dates are set and next week starts the first week of  Transform Your Health, Transform Your Life, group health coaching. This 3 month program, the first in a series, will focus on 3 aspects of health and wellness each week:  Nutrition, Lifestyle and Mind-Body.  

Area's of you life we will explore!

  •  March 13
  • March 27
  • April 10
  • April 24
  • May 8
  • May 22

Along with our group session you will get a 30 minute private session with me each month to work on furthering your transformation.  (if you have scheduling issues with the group dates, let me know we may be able to make it up in your private session)

In this program you will learn:

  • How to eat right and lose weight without dieting
  • How to distinguish those other factors in our lives that may be affecting our health and wellness
  • How to get in touch with your inner self and inner knowing

This program is for you if:

  • You are ready to make a change
  • You are ready to head into the biggest and most energized part of you life
  • You are ready to feel and look amazing inside and out
  • You would like to actually choose to eat veggies over cake and not feel deprived
  • You call a night on the couch with a bag of chips, a glass of wine or whatever else, your unwinding time
  • You want to sleep better and feel energized and excited to start your day
  • You want to lead a calm, centered and balanced life

Benefits of a group program

  • It’s a great value, cost will be 1/2 of my normal fee for a 1 to 1 program.  Get the same quality coaching and guidance!
  • You have your own personal support system.  Everyone there wants you to succeed!  
  • Higher likelihood of achieving your goals. You will feel supported and nurtured!  
  • Turn Work into Play! It’s more fun to go out to dinner with friends than by yourself, right?

You will get all this for $195, just $65 per month and I will give you a discount of $20 if you pay in full!

Simply fill out the form and I can get you the paperwork.  Please don't hesitate to call if you have any questions.  If a group program isn't your style.  I offer private individual sessions and programs to get you energized, happy, thrilled about your life.

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Phone Number' type='text' required='1'/][contact-field label='Payment type' type='radio' options='In full $175.00 or,Monthly $65'/][contact-field label='Payment method' type='radio' options='Paypal,Check'/][contact-field label='Comment' type='textarea'/][/contact-form]

We will meet at my office, 222 1/2 F. Street, above Free the Monkey.

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This is BIG! Transformation Living and Wellness Group Program!

Transform Your Health, Transform Your Life!

The Pilates Studio's own nutritional health and wellness coach Lisa Bova has cooked up an exciting 3 month program, starting in March,  to get you back on track, nutritionally, emotionally and spiritually.  This first level program will teach you the basics of food, nutrition, primary foods and mediation.  In our session we will learn:

  •  couples yogaHow to eat right and lose weight without dieting.
  •  How to deconstruct and reduce cravings.
  • How to get in touch with your inner self and get in touch with our inner knowing.

Shania Twain had a mantra that kept her going after she lost her voice and was working to get it back, "today is your day, nothing can stand in your way!  And YES, nothing can stand in your way.  That's how I feel about this program I have created   This transformational program is for you if:heirloomtomatoes

  • If you’re ready for change!
  • If you feel like you’re ready to head into the biggest and most energized part of your life!
  • If you are ready to feel and look amazing inside and out!
  • If you’d like to actually choose to eat a veggie over cake and not feel deprived.
  • If you want to find that place of calm, balance and centeredness in your life
  • If you call a night on the couch with a bag of chips, a glass of wine or whatever your unwinding time.
  • If you want to sleep better, wake up energized and excited about the new day.

Some of the benefits of a group program!

  • It's a great value, cost will be 1/2 of my normal fee for a 1 to 1 program.  Get the same quality coaching and guidance!
  • You have your own personal support system.  Everyone there wants you to succeed.  You will develop deeper connections and make your sessions more meaningful.  Also you will know you aren't alone in this process.  It will help you build confidence to address challenges and motivation to succeed 
  • Higher likelihood of achieving your goals.  It's been found that people procrastinate less, reach their goals faster and accomplish more in group settings.
  • You and the group will help create what we work on.  There is no cookie cutter way to gain health and achieve wellness.   I work on the philosophy of bio-indviduality, what works for one person may not work for another.  
  • Benefit from collective wisdom.  We will all brainstorm solutions, look for creative channels and uncover opportunities you may not have discovered working solo.
  • Gain a New Perspective . When you work alone, you examine situations from one perspective – yours. But when you work in a group, you’re exposed to a variety of insights that empower you to see a situation from multiple angles and motivate you to develop new solutions. Ever get a precious nugget of advice from a really honest friend that you just couldn’t see on your own? It’s like that.
  • Turn Work into Play! It’s more fun to go out to dinner with friends than by yourself, right? Working with a group is a social event that participants look forward to. You’ll join a close-knit group that is energizing, motivating and most of all – fun! Group members often become lifelong friends. 
  • As an extra bonus, you will also get a 1/2 hour session with me each month to touch base, make sure you are staying on track and get that personalized attention to reach your goals  We can do this in person or the phone.  

The program will be 90 minutes 2 times per month.  I am looking at starting two different groups, one on a weeknight, the other on Saturday morning.  I am currently working on dates and the locations.  My office can handle about 5 to 7 people.  If there are more, we can do them at The Pilates Studio. For  now I have created a form you can fill out and let me know if evenings or a weekend would be better for you, then with those numbers I can work on times and scheduling.

The cost will be $195 for the 3 month program.  You can pay in full, I will offer $20 off for a full payment or monthly at $65 per month.  I am so excited to be offering this transformational program and look forward to sharing, learning and growing with everyone through this process.  The great part is I usually learn as much as you do!  As I said this is level I, level II will come out later this year and will delve deeper into the topics we cover in the level I!

Many of you know Lisa from around the studio, here is her bio and website if you want L.Bova copymore information on her training and philosophy around health, nutrition and wellness.

Here's the form:  No commitment this will just help in scheduling and times!  It will also get you on my update emails for the program, and some bonus information prior to getting our group going!  I know you are ready  and nothing can stand in your way!

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='I Prefer' type='radio' options='Wednesday Night,Saturday'/][contact-field label='Comment' type='textarea'/][/contact-form]

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