Author Archives: lisanutrition

Grilled Brussels Sprouts with Lemon Balsamic Vinaigrette

brussel sprouts grilled1

My latest obsession are Brussels Sprouts! As a kid, I hated to eat them. The smell, the texture and the color did not appeal to me at all as a kid. Plus they reminded me of cabbage patch kid dolls! LOL

Now, that I’m older and love eating a plant based diet, I have learned how to add more vegetables to my diet, including Brussels sprouts, without making it boring or bland.  I love experimenting with different dressings, dips and/or cooking methods. Since we are in the summer season, all I’ve been doing is grilling my vegetables!

My favorite home-made dressing is my version of Newman’s Own Lemon Balsamic Vinaigrette. It makes everything so yummy, including Brussels sprouts! Even my kids enjoy eating them this way too!

lemon balsamic vinaigrette

 

brussel sprouts grilled a

If you are not into Brussels sprouts, check out other grilling recipes on my site:

What are your favorite vegetables to grill?

Grilled Brussels Sprouts
Servings:4 / Serving size: one skewer or about 4 to 5 sprouts
Weight Watcher pts: 2
Calories: 60/Fat: 4 g/Protein: 1.5 g/ Carbs: 5 g/ Fiber: 2 g
 
Ingredients:

Directions:

  • Heat a grill to medium. In the meantime,  cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. I like to use a pairing knife to insert a “x” shape on the stem, not too deep but deep enough so the sprouts stay in tact. I do this so the dressing can seep inside the sprouts and to cook well.
  • Add the lemon balsamic vinaigrette dressing  to the Brussels sprouts,  toss to combine.
  • Skewer 4 to 5 Brussels sprouts onto each metal skewer leaving some room  in between each sprout, about a half an inch or so.
  • Place the skewers onto the grill. To facilitate even cooking with the sprouts, have all the stem ends in the same direction on the skewer and with stem end closest to the flame.
  • Close the lid to the grill and cook for 5 minutes. Using tongs, turn the skewers over and continue to cook for another 5 minutes. Serve.

The Perfect 10 Minute Fat Burning Workout Challenge!

jump rope

Being active is an important part of a healthy lifestyle program. When you’re active, your body uses more energy (calories) and when you use more energy (aka burn more calories) than you take in, then you loose weight.

Being consistent with your workouts and clean eating is just as important too. This past month we went on a few family vacations, the last one was a road trip to Orlando, Florida. Our hotel had a gym but mostly cardio equipment and a few Cybex machines. What I thought was strange was they only had machines for upperbody, not lower body. Anyhow, it didn’t matter because I brougth along my jump rope and bands for my on the travel workout.

Below I posted a 10 minute jump rope challenge that I like to do a few days a week. I even did this on vacation in the hot humid temps in Florida! Talk about major sweat!

Some of the benefits of owning a jump rope! It’s so light wieght that you fit it into your purse or travel bag. Tones your entire body, shoulders, core, legs while improving your cardiovascular system. Depending on what brand you get, a jump rope can cost you anwhere from $8 to $20 and it can be used by your entire family.

My favorite reason to add jumpe ropes to my workout routine is that I can burn major calories in less time! According to this article in Livestrong, ” Jumping rope for 15 minutes, for example, provides a comparable workout to running 1.5 miles in 15 minutes, at a speed of 10 minutes per mile.” Now that is my kind of workout!

The Mayo Clinic has a chart comparing various exercises and calories burned, check it out. Also, it’s important to have the right rope for your height and for you workout goals. Check out this website, jumprope.com.

After a month of doing this workout, I can do 100 skips in 45 seconds. If I can get one of my kids to video tape me, I’ll share it on Instagram! Now my next goal is to do double unders!

jump rope 10 min challenge

Do you like to jump rope? What are some of your favorite jump rope workouts! Please comment below and share! Don’t forget to visit me on Facebook, Pinterest or Instagram!

 

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{Protein} Strawberry Almond Granola Clusters

This gallery contains 5 photos.

Tweet     I finally got the chance to take my boys strawberry picking, after years of talking about it.  I took my boys  to a local u-pick strawberry farm right here in Ypsilanti, Michigan!     My boys and I … Continue reading

What’s SUP Detroit!!!

 

sup yoga me a

How is your summer going? I’m enjoying my summer. This past May I attended Lori Harder’s Bliss Project in Chicago, to meet like minded women (stay tuned as I’ll share my experience soon). I’m really listening to that inner voice this summer and venturing out to try new things in life, even if that means going out of my comfort zone.

Speaking of trying new things! I totally went out of my comfort zone…. I tried SUP yoga for the first time! SUP yoga, stands for stand up yoga on a paddle board.  Now, I love yoga and have pretty good balance and coordination but mind you doing it on a paddle board, well now that is a whole nother level of challenge! I had to over come my fear of deep water, especially in open water. Thankfully Walled Lake is pretty shallow lake so the few times I fell in, the water was knee deep!

Doing yoga on a paddle board really requires you to let go of wanting to do everything perfet, you have to let go of that control because at any moment there can be a small current or just slightly being off center on the board changes everything and then I’m in the water! Huffington Post has an article on 10 Reasons You Should Try Yoga on a Stand UP Paddle Board.

I have to say my favorite pose was the Savasana pose (corpse pose). It felt great to lay down on the paddle board, the waves were calm the morning sun was shining and it was so peaceful! I would definitely reccommend this workout. My core and upper body were sore, I used new muscles that I have used in awhile!

Here are a few pictures of my SUP yoga experience!


sup yoga boards

sup yoga truck sup yoga lake

Here is a link to That’s was SUP for more information on class times and cost.

sup yoga sign

 

Right next door is a cute small functional fitness studio, called Function of Fitness. I only got a picture of the first half of the studio, the other half had kettle bells, ropes and more. I hope to try a few classes this summer!

Before I forget, I’m participating with Bikini Booty Club as their Nutrition Coach for the Fit and Fierce in 30 Days Challenge from July 1st to July 30th. For more info, check out this link and if you want to register, click “fill out my form“.  Become a fan of BBC on FaceBook to find out more information and to see day to day before and after pictures of some awesome transformations!

sup yoga fxn fitness studio

Have you tried yoga? How about SUP yoga? What is your favorite yoga pose on or off the board? 

Smoothie Time! { #TeacherAppreciation 2014}

smoothie pom berry a
 
This year for Teacher Appreciation Week, the SLT (school leadership) wanted to do something different and fun for the teachers and staff. One of the SLT moms approached me with this idea of serving fresh fruit smoothies. Well, she came to the right person because I know a thing or two about smoothies (hint: I use to own Tropical Squeeze Smoothies in several malls in the Metro Detroit Area).
 
 smoothie teacher collage
 
I made a total of 45 some fresh fruit smoothies. The teachers and staff got to choose from Pom-Berry Blend, Carrot Mango Tango, or Sunshine Burst smoothies. They even had the choice of adding extra’s such as: Fruyo vanilla yogurt, protein powder, flax seed meal, chia seeds, and/or hemp seeds!
 
smoothie sunshine

Sunshine Boost Smoothie

Some of you maybe thinking,”are teachers worth these kinds of tributes?” Hmm, you bet!  How many of you can remember a teacher who made a difference in your life?   So let the teacher appreciation festivities begin. Roll out the special snacks (don’t forget the silly puns), place beautiful flowers on their desks, send them special notes, and host a fancy lunch. They most certainly deserve it.
 
smoothie

Carrot mango tango smoothie

 
Do you have a special teacher you remember? Tell us your story in the comments section below! 
 
 
Lisa’s Pom-Berry Blend smoothie
Serving size: 8 fluid ounces / Servings: 2
Weight Watcher Pts: 4
Calories: 145 / protein: 1 g / fat: 0 g/ carbs: 36 g/ fiber: 3 g / sugars: 28
  
Ingredients:
8 ounces POM Wonderful 100% pomegranate juice
1 cup blueberries (I used frozen)
1 cup strawberries (I used frozen)
a few ice cubes, depending on how thick you like your smoothie
 
Directions:
Add the ingredients into a high powered blender, such as a Blend-tec. Turn the power button on and blend until smooth. Pour into your favorite cup and enjoy! :)