Ashley Koff

"Not a day goes by that someone doesn’t ask me a diet-related question, whether it’s what I eat myself or what it means to eat 'clean,'" says Lisa. "So, I’ve rounded up the questions I get the most and asked celebrity dietitian and The Studio (MDR) student, Ashley Koff, R.D., to give it to you straight."

Here's the diet info you need:

Q: What should I eat before a morning workout?

A: When it comes to working out in the morning, keep a few things in mind. First, we wake up not having had any fluids for hours, so it's very beneficial to hydrate the body, especially before a workout. Second, the duration and the intensity of your workout will factor significantly into what your body needs. Remember that the goal is not to just "make it through" your morning workout, but to get the most out of your effort (after all, you are getting up to work out, so kudos!). I advise almost all clients to eat something upon waking, and I like to emphasize some quick carbohydrates pre-workout. You could do a glass of coconut water, which will hydrate and give you carbs for quick energy. Or have half a glass of organic fruit juice mixed with water. You could also have a glass of organic soy milk, which will deliver some protein. What I recommend against are stimulants—black coffee, espresso, tea, sugar-free energy shots, etc.—with no calories, which is comparable to pushing on the gas pedal of your car when it has an empty tank (eeeks!). That screeching sound is exactly how your body will feel inside.

Q: I’m starving after my workouts, but I don't know what to eat or how soon I should eat afterward. Help!

A: I love making smoothies right after a workout, and I usually try to drink one within an hour after I finish. A smoothie is a quick and easy way to get all the nutrition you need. I love my Nutribullet, and these are a couple of my favorite recipes. I aim to use all organic ingredients.

Banana Berry Delight


  • Handful of spinach
  • 1 cup of mixed berries
  • 1 banana
  • ¼ cup of Manitoba Harvest Hemp Hearts
  • Pinch of cinnamon
  • 2-3 ice cubes
  • Almond milk to max line
  • Extract…enjoy!

Tofu To-Go


  • 2 peeled & halved oranges
  • ½ package of Wildwood Tofu
  • 1 banana
  • ½ cup cacao nibs
  • 2-3 ice cubes
  • coconut water to max line.
  • Extract…enjoy!

Q: Will an extreme diet help me drop pounds quickly?

A: Cutting back too far on calories forces the body into starvation mode. When this happens, the body holds on tightly to fat and burns up muscle tissue for energy – counterproductive events to fat loss, energy conservation, and overall health!

Q: What does eating clean really mean?  

A: I think it means being a Qualitarian: Choosing to eat the highest quality food available. I choose organic over non-organic, non-GMO over GMO, and preservative and artificial ingredient-free foods and beverages. If you do this, the body gets what fuels it optimally, while avoiding what can harm it.