Working Out(credit: ABBAS MOMANI/AFP/GettyImages)

If you’ve put the time in for a good workout, it’s a waste to feed your body poorly. But at the same time, eating healthy shouldn’t make you a slave to the kitchen. That is the advice from Jo Schaalman, a nutrition therapist, yoga instructor and co-author of the book, “The Conscious Cleanse.” Colorado-based Schaalman and Julie Peláez, a yoga instructor and health coach, offer these tips and recipes for an active, healthy lifestyle.

Jo Schaalman and Julie Peláez
Authors, Conscious Cleanse

“No two people are the same,” says Schaalman and Peláez in “The Conscious Cleanse,” which is why these two health experts wrote their most recent book. Not everyone enters into a healthy lifestyle from the same doorway. Some find what works for them very easily, while others struggle with their body’s own set of intricacies. “We all have a different blue print,” says Schaalman. For many years, Schaalman’s own experiences of health issues like allergies, weight gain and pain were a struggle of “trying harder” to heal, she says. Conversely, Peláez had a rather easy go towards health. Eventually, both Schaalman and Peláez learned about their bodies’ fine print, with “The Conscious Cleanse” as the proof that the power of health and wellness is possible for everyone.

The goal of “The Conscious Cleanse” is to help individuals decipher what is best for one’s own body. The book can be used as a kick-start to better health if you’ve strayed from the path to wellness. Or, if you are already well versed in wellness, it’s an inspiring idea generator for great ways to maintain your health and energy for everyday healthy eating, as well as pre- and post-workouts.

The recipes are flexible and easy, and the advice is very feasible. “We believe in being playful about nutrition, rather than being too rigid,” says Schaalman. “The Conscious Cleanse” is available nationwide in Colorado bookstores (Tattered Cover and Boulder Bookstore) as well as online. Schaalman and Peláez are launching a home delivery juice business in the Denver and Boulder area this summer, with recipes from chef Daniel Asher from Root Down and Linger. Look for more information on the website. Here are a few recipes, courtesy of “The Conscious Cleanse,” to get you started on a healthier you.

Pre-Workout Meal 

Hearty Smoothie Love

This is a not only a good pre-workout drink; it’s a great way to start your day in a healthy way to keep you energized and alert.


  • 1 cup blueberries
  • 1 heaping handful spinach
  • 1/4 avocado
  • 1 large banana
  • 1 tablespoon almond butter
  • 2 cups water or coconut water


1. In a high-speed blender, blend ingredients until creamy.

Related: Top Farmers Markets for Produce In Denver

Post-Workout Snack

Protein-Packed Almond Butter Balls

This recipe contains a healthy amount of protein from almonds and hemp seeds, which is ideal for post-workout muscle recovery. Three tablespoons of hemp seeds contain 10 grams of protein and healthy fats.


  • 1 cup medjool dates, pitted
  • 1/4 teaspoon sea salt
  • 1 teaspoon vanilla, optional
  • 1/4 cup raw almond butter
  • 1/4 cup shredded, unsweetened coconut flakes
  • 1/4 cup hemp seed


  1. In a food processor, fitted with a metal blade, combine medjool dates, sea salt and vanilla, if using, and raw almond butter for 1 to 3 minutes until it is a smooth texture.
  2. In a small bowl, combine coconut flakes and hemp seeds. Using your hands, roll the almond date mixture into about 36 1-inch balls.
  3. Roll them in coconut and hemp seeds and place in a container with a tight lid. Store in the freezer or refrigerator.

Post-Workout Meal

Ginger-Broiled Salmon

This recipe is a quadruple threat to inflammation that leads to illness. The salmon and sesame provides healthy fats, while the ginger and vinegar offer healthy antioxidants – all of these are inflammation fighters that fend off illness and aid in post-exercise muscle recovery. The authors suggest serving this with a “The Conscious Cleanse” salad — greens, hemp seeds, your choice of vegetables and a squeeze of lemon and healthy vinaigrette.


  • 1 tablespoon sesame oil
  • 1/4 cup water
  • 2 teaspoons minced ginger
  • 1 tablespoons Ume plum or apple cider vinegar
  • 2 4-oz. wild salmon filets


  1. Combine sesame, water, ginger and vinegar in a small bowl. Place salmon in a baking dish, skin side down. Cover with marinade and refrigerate for 30 minutes.
  2. Preheat broiler to a medium setting (if possible). Broil the salmon 3-4 inches from the heat for 6-8 minutes. Baste with the marinade a few times while broiling.
  3. Serve the baking juices as a sauce for the salmon. Serve with steamed vegetables or a salad.

Related: Top Cookbooks Pertaining to Colorado

Kimberly Lord Stewart is a food author and journalist for CBS Denver local, Organic Food Reporter for, and the Food, Wine and Spirits editor for Denver Life magazine. Her book, “Eating Between the Lines” tells readers about the truth and myths of food labeling. Stewart is the recipient of two Association of Food Journalist awards for food news reporting and the Jessie Neal Business Journalism award. Her work can be found at