I am celebrating,

When I woke up the other night with the inspiration to write to all of you on my birthday, my body started to tingle. (eeeekkkk)

Excitement. Fear. Vulnerability. I knew something important was coming for me to share...

While many of you are new to the Boulder Nutrition readership, many of you know I have been writing to you for more than 15 years. (yes, it all started on bright pink paper that I would deliver around town.)  

A lot has evolved in my business over the years to bring us here today.

As many of you know, I love to take three whole weeks to vision for my new year. From the darkest night of the year (Winter Solstice) until today (my birthday) is exactly 3 weeks. This has grown into such a lovely ritual for me on these wintery days and nights, one I look forward to all year. I like to consciously look back over my year and see what has come about, to then begin to vision and look ahead. (You can listen to more about how i do this HERE)

This year something different is happening... 

Where I usually feel so inspired by this process, instead I became disillusioned by some of my old ways: Setting intentions, making lists of goals, forecasting numbers, and looking at how I want things to unfold – to then feeling the pressure to make (or force) all of these to happen. 

Who I am today is not the same. Something in my soul is untangling me from my past and sculpting a new way that I am just now beginning to see and cherish.

After a lot of time to reflect, write, meditate, bask in the quietude of winter and vision for this coming  year, I wanted to share with all of you what is emerging in me...

I don't want to force anything anymore. 

Sometimes the very things that have served us, become big boulders in the river of our flow.

What I want for myself this year is to allow.  What I want this year is to follow my creative flow, my inspiration, my authenticity and my heart – more. This feeling in me is new and I am still curious as to how this will unfold. I don't know how it will shift my life or business just yet. The only thing I do know is that it feels like a sweet natural alchemy of power and grace commingling in my heart..

Boulder Nutrition and I are such intimate reflections of each other, and Boulder Nutrition (and all of you) has also solely supported my family for over 15 years!  

From my writing, to my private sessions, to my online programs, to my retreats and to my daily commitment to all of you... I am eternally grateful for this opportunity to live my passion every day, to be with each of you in such unique ways, and to continue to grow and evolve in the artistries that are emerging.  

My heart is full today...

I hope to continue to share with you, all that is true for me as we walk this path to health and happiness together.

Thank you so much for being a part of this growing community.

With a warm heart and lots of love ...









Sometimes in our lives we meet very significant and special people that strongly influence how things unfold for us. We may not know it as it is happening, but as time shows us it's magic, there is a certain serendipity that becomes obvious.

This is particularly relevant with today's very special guest {Soulfood Session #5}:  I met Dr. Charley Cropley when my son Elijah was just an infant (he turned 21 last week).  I had yet to complete my masters degree in nutrition, and surely had no idea of how the ecology and life of Boulder Nutrition would unfold.

In 1996, when I signed up for Charley's class here in Boulder (because a friend invited me), the level of inspiration and passion Charley had for his work sparked something big in me that has continued to fuel my business, my love for spreading health and vitality, and what has clearly become a soulful purpose in my world.

Since those early days, Charley and I grew a beautiful (family like) friendship, have collaborated together on numerous projects, shared an office, cross-referred and supported each other in boundless ways. I am happy to say, Charley is a wonderful addition to The Yoga of Eating 2018 guest teacher roster this year.

With all of that in our dynamic of knowing each other, I am sure you can imagine how much fun we had doing this podcast for you.  

I hope you come over to listen and enjoy this next (very raw and real) Soulfood Session as Charley is one inspiring person, speaker, teacher and human being who I am so happy to introduce to you.

Listen To Today’s Soulfood Session Podcast: 


  • Learn some important qualities in the relationship between eating and personal satisfaction.


  • Listen to Charley share why his self-reflection practice has become the core of his daily life.


  • Practice eating to LOVE your body

What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 .  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.







I hope your New Year is off to a brilliant start. 

While a huge part of me loves new beginnings, I noticed I awoke on New Year's Day with a little flutter in my stomach. There is a lot of pressure at this time of year. 

A short while later, I ran into a close friend of mine somewhere between yoga class (hers) and spin class (mine) and wehad a moment in the hallway:  We were both feeling a little anxious about making this year everything we are hoping for.

The more folks I have talked to this week, the more I have heard this.

For many of us, 2017 was a doozy.  While we all have our own personal 2017 story, collectively, a lot of $hit has also gone down.  

With the wild ride of 2017 (barely) behind us, how do we move forward into 2018 embodied and empowered in our lives (with whatever the year may bring)?

Maybe you can relate to these common obstacles:

I don't know how to make myself a priority...

I feel like these old patterns and behaviors are impossible to break... 

I feel like I need to prove myself to the world in a big way to be loved and accepted...

There are simply just too many things I cannot control in my life...

If your New Year's intentions feel a little daunting or you are still feeling the intensity of 2017 coming to an end (phew), today's Soulfood Session podcast might help.

This heart-to-heart conversation with today's special guest gets right down to the nitty gritty of some internal obstacles that hold many of us back and what to do about it...

I am so thrilled to have Nancy Levin as a guest teacher in this year's Yoga of Eating Course and Community, sharing with us her wisdom and insights while guiding us through some of her wise practices to increase our self-worth, to become a more authentic version or ourselves and to help us overcome some of the fears and obstacles in doing so.

Nancy Levin is a bestselling author and her works include Worthy: Boost Your Self-Worth to Grow Your Net WorthJump … And Your Life Will Appear, and The New Relationship Blueprint (forthcoming from Hay House, August 2018.) to name a few. She’s a Master Integrative Coach working with clients – privately and in groups – to live in alignment with their own truth and desires. Nancy was the Event Director at Hay House for 12 years, and now hosts her own weekly radio show Jump Start Your Life on Hay House Radio. 

This podcast was a great honor for me to host and I hope you will come over and listen to these exceptional insights.

Listen To Today’s Soulfood Session Podcast: 


  • Learn about the benefits of seeing the truth and living authentically from there. 


  • Listen to Nancy share her insights around how to become the governor of our own worthiness


  • Practice working through the fears and obstacles that keep us from prioritizing ourselves.


What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.











Happy New Year  💛🎉🌟🙏🙌

Our souls crave ritual, marks in the sand and new beginnings.  While I believe new beginnings are readily available with every rising sun, with every Monday morning, with every new season and with every birthday, there is surely something magical about a brand new year. 

Last night, after reflecting with Jason about our year coming to completion and the new beginning of 2018, he reminded me that amidst our hopes and dreams, life will always throw us curve balls and challenges that are simply out of our control. What's left (and somewhat in our control) is how we respond – how we stand strong in the face of life's obstacles and hardships.  

With that, each new year brings an opportunity to re-evaluate where I put my energy and my resources - a chance to really check in with myself as I craft some new intentions and contemplate what I want to add in to feel more aligned with my love affair with life.

There are some tangible benefits I notice when I live this way :

CLARITY:  I effectively know what I want. Intentional living clears away the background noise and opens up more space in my mind.  Honestly, it feels like cleaning out and color coding my entire closet. (on my to-do list for this week)

FOCUS:  When I know my intentions, I am able to show up in my life with a laser focus.  I say "NO" more easily to things that do not match up with my intentions. I decide how to sculpt my time more effectively. I spend my money more wisely. I choose who I share my time with more consciously. 

PRIORITIES:  A few years ago, when I started working with my business coach (Cheri Ruskus), she had us go through a really elaborate first of the year process. One of the beautiful gifts that came out of this exercise for me was a clear list of my priorities. They haven't changed much since and honestly they continue to act as a compass for me in everything I do.  

So today, in the next Soulfood Session {podcast}, I wanted to share with you my three favorite New Year's Day rituals along with a sprinkle of the ancient wisdom and guidance that has been a a supportive touchstone in my life.

Listen To Today’s Soulfood Session Podcast: 


  • Learn the 3 things I do every New Year's day (or soon after)


  • Listen to some age-old wisdom to help you align your inner desires with your outer actions


  • Practice turning your obstacles into your allies


  • Download a reflection sheet if you want to try it out for yourself



What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration TODAY.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.








As I have been doing for many years now, the winter solstice begins my personal time to descend inward into retrospection in looking back at the past year and all that has happened: All of the successes, all of the challenges and all that I have learned in the process.  This helps me come into 2018 feeling ready to stand stronger than ever in myself and my work.

And WHOA...  2017 has been quite a year.  {personally, professionally and collectively}

While I feel like a found a grounded and grateful groove for my day-to-day life this year, I have also walked through some gargantuan initiations, moved through mounds of fear, focussed inward to shed a lot of my old stories and beliefs {the outdated ones that don't serve me anymore}, and found my biggest focus has really been most about my working from the inside, out.

So, on one of my most favorite days of the year, I decided to launch the special wintery podcast series I created for all of you – The Soulfood Sessions. 
The Soulfood Sessions are bite size morsels of wisdom from this years Yoga of Eating 2018 online course and community that opens for registration December 29th .  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 

I hope you enjoy some of this free content, as much as I love creating it for you: 

Because… what I used to consider a cold, stressful and tender time of year has now become a time I cherish. 

When I say descent, what I mean is the descent into my inner world - through all her peaks and valleys – where the darkest nights of the year have become a great teacher and chaperon to my own insight and wisdom.

Some would say this descent has been known throughout time, myth, and story as a descent into the underworld.  Others see it as the most potent nights to pray or connect to our higher selves. Often we hone how to vision with clarity and precision for the upcoming New Year. 

The dark nights expand to cultures worldwide with unique and diverse wintery wisdoms and rituals.

Today, in this very first Soulfood Session you will hear the beautiful myth of 'Persephone and the Underworld'.  {one of my favorite myths that I find just perfect for this auspicious day}

I am glad you are here.  Let's head over to the podcast to listen to this special solstice gift from me and remember to honor your own descent on this darkest night of the year.











Have you ever noticed that your fear of change (ie. hanging on to those old outdated habits) can get a bit tiresome?
Do you ever find that pulling inward (and even being a bit reclusive)happens when you are overwhelmed with your old lingering trauma, sadness, shame or overwhelm?
But, while we hide out under the fuzzy blanket on our couch avoiding the world, allowing ourselves to fully embark in feeling our somewhat daunting feelings can also seem incredibly uncomfortable and even terrifying. 

Screen Shot 2017-12-17 at 6.24.02 PM.png

That is why today’s Soulfood Session may be just the perfect anecdote to harmonize your health and healing. 
Today’s special guest, Chelsea Roff, one of our dynamic guest teachers in The Yoga of Eating 2018, is an incredible inspiration and resource. Chelsea Roff is a yoga and mindfulness instructor, research collaborator, thought leader in neuroscience and integrative health, and founder of the international non-profit EAT BREATHE THRIVE 

An eating disorder survivor, Chelsea has an intimate understanding of the depths of human suffering and the conditions necessary for individuals and communities to thrive. Chelsea presented a brilliant TED talk this past fall.  She has also been featured on Good Morning America, The Today Show, NBC Nightly News, and CNN. An award-winning author, she has contributed a number of book chapters, articles, and research reviews to publications such as Yoga Journal, Good Magazine, and American Public Media. 

Chelsea is a true trailblazer in her field and an incredible asset to this year's Yoga Of Eating Course and Community which opened for early registration today.
After personally studying with Chelsea earlier this year, I have to say, I left our time together so inspired and full of new resources based in neuro-science, yoga, and a beautiful, anchored and gentle approach to healing our relationship to food and body.


Listen to today’s Soulfood Session podcast and Learn:


What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration DECEMBER 29TH, 2017.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time


I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

Join us for for these early registration bonuses in 



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White Bean and Pesto Salad


"Live. Love. Eat."


We have been loving this white been salad around here lately.   Cannellini beens (AKA white kidney beans) are full of great dietary fiber and super rich in minerals such as iron, magnesium, and potassium, while also a great source of protein.


We also love that these white kidney beans support the kidneys, the dominant organ of winter. White beens are hearty, tasty and just perfect with this delicious pesto tossed in. Serve over a bed of your favorite seared greens and you have yourself a great wintery warm salad.


This salad is the perfect side dish for any kind of meal, and can even be enjoyed as a mid-day snack! 

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Festive Gingerbread Green Smoothie





Need something a little festive this winter season?  Try our delicious gingerbread green smoothie.  


Full of fresh ginger and all the warming winter spices you can imagine, lots of immune boosting greens, minus all the sugar. Enjoy this holiday drink that's vegan, gluten-free, Paleo-friendly, nutrient dense and absolutely delicious!


These warming spices boost your metabolism, warm up your digestions, and balance your blood sugar.  You will love how you feel after this festive boost.











“Live your life not to win gold medals, but to win golden hearts”
-Mehmet Ildan


This creamy, comforting soup not only warms your heart and soul during this chilly time of year, but it also provides tons of health benefits in a delicious, golden package. Yellow beets, cauliflower, and coconut milk are blended together with sweet and savory spices to create this extremely nourishing Vegan dish.



The beautiful color of this soup comes from turmeric, An INdian spice used in traditional cooking that reduces inflammation, enhances vitality and cognition, and supplies your body with potent antioxidants.



Black pepper and healthy saturated fat from coconut oil boost the absorption of turmeric's active therapeutic compounds, and a scoop of ginger adds an extra bit of spice with additional anti-inflammatory benefits.





Cauliflower has powerful cancer-fighting properties and also provides B-Vitamins and Vitamin K (needed for bone health and blood clotting).



It's extremely versatile and roasting it with the golden beets and then blending with coconut milk helps products a very satiating, dense, creamy bisque without any dairy.



Check out the recipe on Boulder Nutrition team member Ailsa Cowell's food blog, Food to Feel Good, and enjoy this comforting dish!












There is sure a lot of holiday hoopla in the air.  How are you holding up?

Honestly, for me the holiday season used to come with a hefty dose of stress and a whole lot of pressure in trying to make things picture perfect. I aspired to cook the perfect meals, host the ideal dinner parties, buy the right gifts all the while still providing a magical holiday for my kids – it was a tad overwhelming.  

The past few years I have been trying something different. For exampe, this past holiday weekend I chose to lay super low: to rest, to nourish, to hang with friends and family, to get outside, to avoid full contact shopping and to get plenty of downtime as the holiday season begins. {BTW it was heavenly}


As I am sure many of you have experienced, food can be a BIG challenge for many of us during the holiday season. The parties, the family dinners, the travel, and the celebratory feasts have become such a big part of the celebrations. While I love to share food and celebrate around the a festive table with loved ones, I also know it is something we can sculpt to match what it is we are wanting for ourselves on a larger scale. 



... Simple traditions
... Simple (and tasty) whole food meals
... Simple gatherings
... Simple purchases

Amidst it all, we can learn to listen to our bodies and our intuitions and see what feels right. Yes, it takes a little bit of time, gentleness, practice and patience, and is very worth the effort.

So, I wanted to share with you some pretty cool {cutting edge} science today. This research will really help you enhance knowing what your body needs and wants, how you can better listen to your body, heighten your inner awareness and make YOU the priority this holiday season.



Interoceptive awareness means developing an attentiveness in relation to the sensations arising within our bodies. These bodily signals are worthy of our attention because it is the brain's interpretation of them that determines how we are feeling both mentally and physically. By becoming more aware of these inner sensations, we are able to influence how these signals are interpreted by the body and the actions that would follow.


In 1906, the Nobel laureate Charles Scott Sherrington, introduced three terms into medical parlance: “proprioception”, “exteroception”, and “interoception”. Of the three, perhaps proprioception, which is basically the awareness of one’s body in relation to external objects, is the most familiar. (Proprioception is why we don’t constantly walk into walls or get into car accidents.) Exteroception refers to awareness of any stimuli coming at us from the outside (sights, sounds, smells etc.). Interoception is our awareness of what is going on within the boundary of our own skin; it is intra-organismic awareness. (Emerson, 2015)


Interoception, defined here as the sense of the physiological condition of the body, is an information pathway used to interpret one’s body from within. Interoception is the process of receiving, accessing and appraising our internal bodily signals. The anatomical pathways for interoception are well-specified, detailing the connections between sensory receptors, spinal cord, brainstem, and brain (Craig, 2002).  


Interoception evokes the quality of the relationship between our mind and body.


Interoception remains poorly understood within modern science, but recent research is insightful, and provides the missing link to healing our relationship to food and our bodies.


How a lack of interception can manifest in multifaceted...


Maybe your hunger cues are shut down.  Maybe you don't experience accurate interpretations of hot or cold.  Maybe it is hard for you to read our body's satiation cues. Maybe you are not in touch with your deeper currents of emotion and sensation that could be providing valuable information about a situation or circumstance.


Poor interoceptive awareness is often cited as a key quality of eating disorders, yet the precise nature of the deficits and their relationship to eating pathology remains unclear.


Research suggests that our greatest moments of personal fulfillment and pleasure are times we spend fully involved and engaged in a situation with our whole selves: be it a physical activity, a sensory experience, or intimacy with another person. If we are disconnected, we are depriving ourselves of some of the greatest sources of happiness.


While the research on how to heal our interoceptive awareness is still new, there are many studies, and anecdotes that are leading us in a positive direction with what we can do to make these big shifts.





While Interoceptive awareness means developing a curiosity towards the sensations arising within the body, we can say YES to empowering yourself along the way.  Learning to trust your body, and heighten your inner awareness makes navigating life {and food} much more graceful.


Want to trailblaze your own inner path towards interoceptive awareness?  Try these body centered practices that have been part of the Boulder Nutrition methodology for years {and that really work}.


Bring a lot of love, healing, and patience to your relationship to your body:


If you are like most of us, you have probably had times in your journey of life where your body felt like the enemy.  I get it.  It have been there too.  Feeling disconnected, angry at, checked out, turned off, disgusted by and even in conflict with our bodies is a pretty common phenomenon.


You may have experienced this if you struggled with a big health issue, if you have suffered with an eating disorder, if you have chronic stomach aches, or body pain. The truth is, discovering how your body is your biggest ally is like discovering the holy grail.


While releasing the negative emotions and associations with your body is a windy road (with possibly a few bumps along the way), as you watch yourself heal, feel stronger, more intuitive, and more connected to yourself, it won't be long until you find the process inspiring and even enchanting.


My recommendation:  Slow and steady.  All things come in due time and when creating these new neuro and sensory pathways (literally) we are going to have to be patient.   Celebrate your little victories.  Track the positive changes.  Coddle the process in a gentle and loving bubble and you will start to fall in love with the journey.


Create an embodiment practice:


There are many simple mind-body practices that support body awareness, emotional wellbeing, and physical vitality – all leading to improved interception and body awareness.  


Embodiment, as it turns out, is vital to our health and well-being. It may also be a doorway into higher consciousness through a healthly  interoceptive experience.


According to a recent study (Biological Psychiatry, 2016) connecting to the sensations in your body during an embodiment practice such as yoga, offers a powerful gateway to connecting with the junction point between mind and body.  Dr David Creswell’s new study indicates, practicing mindfulness meditation may also increase functional connectivity, or communication, between this ruminating and negative part of the brain, and the part responsible for executive control. 


Embodiment practices increase interception, something many of us have experienced in our personal journeys, but that is now being scientifically validated, and encouraged.



Try the four part check in:


I love to teach the 4 part check in on my retreats and to my women's groups.  I use this almost every day as a platform to check in with myself and see what I can do to take care of myself each day. I learned this through some of the teachings of Deepak Chopra (quoted above) and they have proven to be priceless in my process.


To start, find a quiet place where there is some solace and serenity.  If this means a quiet place in your house, closing the door to your office or pulling over on the way to work at a near by park. You will have a deeper experience where there is some personal peace, and you only need a few minutes. {yes, I have hid in the bathroom from my kids when I needed a moment of peace}


Part One:   How are you feeling in your body?  Describe only the physical sensations, the quality of what is arising on a physical level:  temperature, hunger, tightness, tingly, heavy, achy, the taste on your tongue, the growling in your belly, the tension in your shoulders.  Stay with the physical sensations.  


question:  what does your body need to be nourished


Part Two:  How are you feeling in your emotions? Describe emotions that are arising in the present moment.  More than one?  That's just fine. Emotions can often arise simultaneously.  Describe them (on paper or in your mind)  



Question:  What does your heart nEed to be fed with support and joy?



Part Three:  What is the quality of your thoughts?  Most of us have good days and tough days when it comes to our monkey-mind thoughts. Some days our thoughts are supportive and kind, and other days we are are own worst critic.  



question:  What does your mind need to be free, clear, supportive and kind?


Part Four:  We each have a connection to our higher self, our intuition, and our souls.  There are many names for this aspect of the self, so feel free to insert yours in this process.  Personally, I love this part, as it really challenges some of the more automatic, negative, destructive self talk.



question:  What does your soul need to be at peace?


Consider Forest Bathing:


Have you heard of Forest Bathing?  This innovative nature based technique comes from Japan where the research on time in nature (especially for residents of large cities) has a measurable impact on stress levels, happiness, and quality of life.

Forest Bathing was developed in Japan during the 1980s (known as shin-rin yoku) and has become a cornerstone of preventive health care and healing in Japanese medicine.  

Forest bathing literally translates into "taking in the forest".  You don't have to hike, but rather you can literally bask in the natural environment and soak up the atmosphere.

The research on Forest Bathing is mind-blowing and this is a great way to enhance a mind-body connection while also diminishing stress, slowing down, and being in nature.


Go to a forest. Walk Slowly.  Breathe.  Open all of your senses.


  • Boost immune  function
  • Decrease blood pressure
  • Lower stress
  • Improve outlook on life
  • Increase your ability to focus
  • Increase your energy level
  • Improve your sleep patterns
  • Create a clearer intuition
  • Increase your flow of energy
  • Increased life force
  • Increase overall sense of peace and happiness


Slow down and give yourself down time daily:


Our culture moves so fast.  It is so common to be going from the time we wake up in the morning to the time we fall into bed at the end of the day.


While I know it is hard to prioritize down time and time to move slower amidst our full to-do lists, parenting duties, job requirements and fast paced everything, I really highly recommend you do.


Just that little bit of down time each day (electronic free) will do wonders for you body, mind and soul while also creating the space to enhance your interoceptive awareness.  


When we are distracted by the endless busyness, it is terribly hard to create a heighten inner awareness, especially if this is a big area of struggle.


The best news with all of this is that we CAN heal our interoceptive awareness with implementing just a few of these small changes. I hope your health and healing journey is enhanced by knowing that you too can increase, improve and heal your mind-body connection no matter where you are starting from.  May your journey be insightful, graceful and rich honoring all the wise and dynamic parts of YOU.


Spoiler Alert: The new Yoga of Eating SOULFOOD SESSIONS are just around the corner. BIte size nuggets of wisdom from this year's 2018 guest teachers from The Yoga Of Eating online course and community.  I can't tell you how excited I am to share some brilliant insights from some of the country's most innovative health and wellness experts.  


P.S.  The Yoga of Eating 2018 is opening for registration soon.  I am over the moon with excitement about our new content, our 2018 guest teachers, and I can hardly wait to shower you with  so much support coming. Stay Tuned...

Hello. I am Sue Van Raes, a Nutritional Therapist, Food Psychology Specialist, Nature Lover, and Author.  My mission is to help heal the feminine through food, mind-body connection and pleasure.  You can find out more about me and my work in the world HERE










For years, I have used the same pumpkin pie recipe.  I have modified, tweaked, and fine tuned many variations over time until finally one day, as I dipped into the blender for a final taste, I realized: "This would make an amazing green smoothie". So here you go...  


This seasonal green smoothie is a tasty and nourishing way to fuel your body during the festive week ahead.


With all the warming pumpkin pie spices, a big handful of greens and all that delicious pumpkin flesh I hope you will love this easy to make, delicious and energizing smoothie as much as I do.




To make this into your pumpkin pie filling simply add 2 eggs, and bake at 425, and bake for 15 min.  Then reduce heat to 350 and bake 45 min more until set.  Let sit for approximately 1 hour and serve.






Roasted brussels with balsamic glaze & toasted pine nuts




There is nothing like roasted veggies and nuts at this time of year.  To me they make up the perfect side dish to any festive holiday meal.


Once you get the hang of veggie roasting, you too will see that with just a few ingredients and a little time, you can create delicious, warming, and nutrient dense additions to any meal.


  • Brussels sprouts are part of the brassica family, closely related to cabbage, kale and mustard greens, known for their highly medicinal properties. 


  • Brussels are very high in fiber, vegetable protein, and alpha-lipoid acid – an antioxidant that has been show to support insulin and blood sugar stabilization.


  • Brussels are also very high in vitamin K, making them great for bone health an calcium absorption.  


  • Brussels sprouts are one of the best veggie sources for omega-3 fatty acids.


Warm and crispy roasted brussels are one of my favorite parts of any Thanksgiving feast.









There is nothing better than sharing delicious food with loved ones, which is why Thanksgiving is the absolute best holiday! Whether you spend your Thanksgiving morning watching the Macy's Parade, doing a "Turkey Trot", or even just hang out with your family, you all know the joyful feeling of walking into the kitchen and smelling the amazing Thanksgiving fragrance. 


If you are a side-dish-lover like myself, then you are going to fill up your plate with this warming and fresh dish!

Ditch the classic sweet potatoes with marshmallows, and substitute it with this healthier sweet squash! This dish encompasses every fall craving from the warm sweet cinnamon flavor to the crunchy cool pomegranate seeds with a light kick of pepper too! 

This easy and delicious dish will have the whole family coming back for seconds!







Pumpkin season is here! And there are so many ways to incorporate this delicious orange vegetable, and its healthy, crunchy seeds, into your diet.


Green pumpkin seeds, or pepitas, are excellent for supporting a happy mood thanks to the tryptophan they contain, plus they're also great for prostate health thanks to their zinc content - so all you men out there should especially eat them up!




These muffins are really low in added sugar.  Bananas, Turkish figs, and a little coconut sugar lend a great balance of natural sweetness, along with lots of minerals.  The almond flour and eggs provide lots of protein to keep you full and energized throughout the day. 


Cinnamon, ginger, clove, nutmeg, and allspice lend these muffins a warming, nourishing flavor and scent that will have you loving every bit of Autumn. Click the button below to find the recipe from our team member, Ailsa's, food blog – .Food to Feel Good – Happy eating!








"Only the pure of heart can make a good soup"



This time of year is all about staying cozy, boosting our immunity, nourishing ourselves with warming foods, and beginning to turn inward as the darker nights approach.




This delicious {vegan} creamy soup has all the flavors of fall and some really warming and immune boosting spices to get your immune system in tip-top shape.


Pumpkin is also full of very assimilating vitamin C, which is another great addition to your immune system as the seasons change.


Bon Appetit!!










"Pumpkin kisses and harvest wishes"

These guilt-free delicious cookies satisfy that Halloween-triggered sweet tooth!

Super quick and easy prep! Took about 5-7 minutes for the dough and only 15 minutes in the oven! 

Super quick and easy prep! Took about 5-7 minutes for the dough and only 15 minutes in the oven! 

Some Interesting Pumpkin Health Facts: 

  • Pumpkin is great for your vision with that hearty does of vitamin A (beta carotene). 

  • Health magazine reported the orange color (carotenoids) are great for healthy radiant skin.

  • The fleshy pumpkin is full of a healthy immunity dose of vitamin C. 

As we embrace the beautiful changing fall weather, our bodies naturally crave the seasonal foods associated with this time of year. With the abundance of winter squash, root vegetables, and warming spices, we can attune to the season of fall on a physical and energetic level. 

When the month of October comes around, candy floods the grocery stores. It becomes almost impossible to resist the sweet-tooth temptation within us all. So why resist? Embrace your sweet-tooth! Ditch the candy aisle and head to your kitchen! These pumpkin cookie are the perfect amount of sweet – guilt-free treats. 


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Greeting Super heroines/heroes...

The world feels heavy lately. 


As I rested in bed the other night attempting to fall asleep (to get my full 8 hours), I found myself listing in my head, all of the natural disasters and world tragedies that have been happening over the past few months.  It. Was. Very. Long.

Running though this incredibly long list, I realized my very personal connection – through family, friends, clients, and travel – to each and every one. 

The world has surely been asking us to step up as our super heroine/hero personas lately.  

...To stay strong and brave in the face of natural disasters.

...To stand strong and true in the rise of women's voices.

...To offer our unique support to those in need.

...And to take a stand for our personal health - so that we can better serve those we love (and our planet)



Clearly, the world needs us now, more than ever before (at least in my lifetime). Whether in our small circles of life (always a priority) and/or on a global scale – whatever we have got to give is needed. 

We need to embolden each other and we need to tend to and fuel ourselves well, so that we can be of service.



So today, I wanted to highlight The National Breast Cancer Foundation. Each year, October is dedicated to Breast Cancer Awareness Month.  The National Breast Cancer Foundation provides help and inspires hope to those affected by breast cancer through early detection, education, and support services

In my practice, Boulder Nutrition, I have treated and supported many women in both prevention and nutritional support during treatment of breast cancer. So today, I wanted to dedicate the following article to:

  • Reaching out in the support of the many people whose lives have been touched by cancer, directly or through loved ones.


  • Honoring the unbelievable journeys that so many woman (and men) have faced.


  • Understanding early detection, prevention, self care and taking the best route to understanding our unique health and hormones. 


  • Gathering all the most current research and information so that we can do everything we can to EMBRACE PREVENTION. 






The current research states that women today have a 1 in 8 chance of receiving a breast cancer diagnosis.  This is a scary fact and one that we can change with some of these important prevention steps. 

In a review of 81 different studies, there is evidence showing that if we could improve our life styles and our over all health we could collectively decrease the rate of breast cancer by 40% or more.




*According to John Hopkins medical center:  "Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.”

The recommendations is to self-examine at least once per month (if not more) to not only get to know the way your breasts feel but to stay aware of any changes (big or small).


There are three optimal ways to perform a self-exam:


  • Perform self-exams in the shower, including armpit areas.  Use a circular motion with a medium pressure.


  • Perform self-exams in front of the mirror and get to know how your breasts look.  Stay aware of both visual changes, and textural changes.


  • Perform self-exams lying down.  When we lie down, our breast tissue spreads out and we have a different kind of access.  Raise the arm of the breast you are examining and use a medium pressure and a circular motion.





We all live in today's bustling and busy world. If you are like me, sometimes it feels like it is impossible to catch a break.  


While our world is getting faster and more full, our sleep is becoming even more relevant to our over all health.  


Check this out:

  • If you sleep eight hours per night (or more), you lower your chances for breast cancer by 72%.
  • Trouble sleeping? Add in a time released melatonin (which also decreases breast cancer) to help with deeper more restful sleep, as well as overall antioxidant and immuno-support




Your liver is the most valuable organ when it comes to breast cancer prevention.

When your liver is healthy and strong you can effectively metabolize excess estrogens and other toxins in the body. When a toxin binds to a hormone receptor, it usually binds permanently, blocking/preventing the body from a healthy function and metabolization of that hormone.

This is not a recommendation to go on crazy liquid diets or the master cleanse, but rather a chance to do a simple seasonal clean eating plan, including detoxifying herbs, remedies, foods, and supplements.



  • Keeping your body and your diet as "cleanse friendly" as possible day to day.
  • Minimizing your fish intake to 2-3 servings per week to avoid heavy metals (and stay away from fish known for extra high heavy metal toxicity).
  • Take detoxifying supplements and herbs (see below).
  • Perform a seasonal cleanse or purification to keep your body cleansing regularly.
  • Detox your home from synthetic (toxic) products that can be replaced with more natural cleaners, detergents, scents and products.




The ways in which we feed our bodies is very integral in how we feel, in the levels of internal inflammation we have in our bodies, and in how our hormones respond and balance out (including estrogen)


There are three very important aspects to consider in your diet for breast cancer prevention:


1.  The quality of our food (whole, clean, natural, organic).

2.  The inflammatory characteristics of our food.

3.  The insulin response to our food.


Some dietary recommendations:

  • Eat a diet based on whole natural ingredients. Eat organic whenever possible.  
  • Add lots of leafy green vegetables, especially of the broccoli family.  *A study in JAMA (Journal of American Medicine) showed that eating 5 servings of the broccoli family (cabbage, brussel sprouts, kale, broccoli, radish, cauliflower etc) decreases breast cancer by 50%.
  • Avoid inflammatory foods such as gluten, sugar, refined carbohydrates and artificial ingredients.  
  • Be careful with soy.  Over 95% of our american soy is GMO so if you are going to eat it (in small amounts) be sure it is organic.  *A recent study from JAMA (Journal of American Medicine) states that small amounts of soy actually decrease the recurrence of breast cancer.
  • Eat low glycemic food. Keep your blood sugar stable.  High levels of insulin cause both inflammation and an imbalance in hormones, including estrogen. A high glycemic diet increases  chances of breast cancer by 44%.
  • Eat healthy natural fats found in nature.  (No need to eat low fat, just good fat.)





It is important to remember that dietary supplements are not meant to substitute for medications and treatments involved with breast cancer, but they can give you a better chance at staying healthier longer. 


Supplements, if used correctly, boost our energy, send high powered antioxidants through our bodies, and provide the balanced nutrition and high powered super fuel we can almost always use to improve our health, either preventatively or to treat our common health issues.


The fast pace and high intensity of our modern lifestyles, increased stress levels at home and work compared to times past, and the incredible amount of toxic burden in the air we breathe, the water we drink and the food we eat all dramatically increase the body's requirements for nutrients -- not calories, but nutrients, the biochemical constituents we need to adapt to and compensate for the challenges of modern life.


Buy fewer supplements and buy the high quality, natural, pure and professional grade supplements so that you get the most value and you see the results you want.


Supplements to consider:

  • A high potency multivitamin: A well rounded dose of all the essential vitamins and minerals will ensure the best cellular, metabolic, and detoxification mechanisms in the body.
  • Omega 3: Omega 3's are some of the most potent and anti-inflammatory oils you can add into your supplement protocol.  *Studies show that when a women has adequate levels of omega 3's she decreases her chance of breast cancer by 32%.
  • Probiotic: I am sure you have heard about the second brain, or the micro biome?  Daily doses of a well rounded LIVE probiotic will ensure your digestive flora are in good standing supporting you in the optimal absorption of all the other nutrients you need to feel your best. 
  • Iodine (with Selenium): Iodine deficiency is very common (more often noted for the thyroid). Supplementing with iodine has been shown to help the normal structure of the breast tissue.  Adequate iodine literally turns off the production of estradiol.
  • DIM: Diindolmethane is the phytochemical produced in the digestion of the brassica family (broccoli) is integral in the metabolizing of estrogen through the liver.  DIM literally balances hormones from PMS to menopausal symptoms to decreasing risk of breast cancer.
  • Vitamin D3:  Vitamin D deficiency is extremely high (even in sunny areas). Vitamin D3 Inhibits growth of breast cancer cells. Ensure that your levels are where they need to be, if not add regular dose of vitamin D.
  • Whey protein:  Whey protein boosts glutathiones levels in the liver, and aids the body in the detoxification process. Whey is also known to chelate to heavy metals (such as mercury) and aid in the elimination through stage II detoxification.
  • CoQ10:  If you are deficient in CoQ10 (usually from being on a statin drug) you increase your risk of breast cancer by 800%. If you are taking a statin drug, please take a regular daily dose of a highly concentrated CoQ10.


I know this is a lot to keep track of, so I created a little check list for you to download:




I know many of you have been through incredible journeys of your own, and found oodles of information, resources, support and hope.  Please comment below with any tips, websites, books, or pieces of information you think we should know about.  Your knowledge is so valuable.

If you have questions, stories, confusion or anything at all that you would like to share, please join our conversation in the comments below.


With All  Love,














There are many aspects of our health that take a lot of love and patience,

.... learning how to cook a healthy meal for ourselves

.... learning how to listen to what our bodies need

.... and learning how to create a healing (and even enchanting) relationship with our money.

Our health simmers together, the many ingredients and aspects of our divinely complex beings. What we eat, how we eat, the amount of deep sleep we get, the quality of our thoughts and our relationships, our daily rhythms and rituals, as well as our relationship to money.

So when I crossed paths (literally) with my friend Bari Tessler on our favorite trail in the Boulder foothills (you can find either of us there almost daily), I was delighted at the idea and opportunity to collaborate with her on an inspiring health and wealth conversation.

Bari Tessler is author of The Art of Money: A Life Changing Guide to Financial Happiness, financial therapist, mamapreneur, and founder of The Art of Money: A Global Yearlong Money School. She genuinely supports her students in both the practical tools and systems to sort out their money, along with her very personal and body-centered transformative touch (including a lot of chocolate – we have this in common) to help us transform our relationship with money – I joined the very first year.

Bari's methodology is like no other I have ever experienced. Her program supported me to make many, many financial breakthroughs, including kindling a love affair with my finances. She teaches about earning, saving, spending, and investing. But not in the way you’d expect... Because (as Bari says) money isn’t just about dollars and cents.

{It's more about money healing, money practices, money maps, and a few chocolatey money mochas – listen below to learn more}

In this week's episode of SATIATE: MONEY, MOCHAS, AND MASTERING YOUR MOJO, you will:


  • Get a sneak peek into the unique methodology of the Art of Money.


  • Learn Bari's favorite money tool {hint: it's not what you think}


  • Explore your “money shame” with simple (yet profound) mindfulness practices


  • Use ritual (with maybe a little chocolate), forgiveness, and contemplation to cultivate a sense of wholeness and peace with your finances.








The trees on my neighborhood street are utterly glowing with the reds and oranges of fall. I often find myself staring out the window or walking through the neighborhood, watching the leaves fall one by one.  


Nature's glow is similar to the inner glow that I feel at this time of year. The warming colors of orange, gold and crimson feel somewhat therapeutic.


For me, it's the little moments of presence and gratitude that makes the season of Fall so majestic. 

So today, in the spirit of the changing seasons and the majesty of watching nature let go, I thought we could take a little stroll together through the fall leaves, looking at some of the important qualities of the changing season that can lend themselves to our strength, vitality and nourishment.  

In this week's episode of SATIATE {my new podcast}, you will find some supportive and inspiring tips to bring with you as you stroll through the fall leaves towards your health and happiness:

  • Learn the energetic qualities of Fall


  • Listen to some recommendations around how to best nourish yourself at this time of year.


  • Deepen you understanding of Fall's complimentary organ: how to take the best care for immunity, strength and optimal health.


  • Check out some of my favorite self-care and nourishment practices for this season.





Interested in more?  Our upcoming retreat, EAT. BREATHE. NOURISH. in Nosara, Costa Rica (November 8-15th) is a deep dive into the wisdom of our bodies, our authentic relationships to food, health, happiness, and how to fine-tune this relationship with baby steps, practice, gentleness and growth. We have a few spots left.  View all the details HERE.

I hope these reflections help you on your quest, and if you have any comments, thoughts, questions, or anything to add, feel free to reply.  I love hearing from you. 








For me, fall is a beckoning to nourish, tend to myself, turn inward, and let go. Following the currents of nature in all her forms has always been one of my most supportive guidance systems.

The seasons and cyclical rhythms of nature help me in governing how I move through my life, my eating, and my daily practice. Nothing feels more wise, whole and informative to me.  

Shifting our relationship to food and our bodies is a windy road, one where we can find ourselves lost, with no cell phone reception.

There were many times in my life when I was very confused about my eating.

One that stands out was circa 2001. Ironically, I was immersed in my masters program, studying nutrition – a typical time to get confused. The majority of my studies took place during what I referred to as my nap time empire, back in the day when naps still existed in my house.

I remember a very specific moment while sitting at my desk, Ari tucked away for a nap and Elijah down the street at pre-school: As I eagerly leafed through yet another nutrition book on my required reading list, I noticed that this very book contradicted the previous one.  

After sitting in this new confusion for a while, thinking to myself: "Which one am I going to pick? What will I suggest to my soon to be clients? How do I stand by one way, when there are so many?"

Weeks passed while I was stuck on this crux and it meant everything to me. Eventually, a truth struck me in one grand AHA moment:  "I don't have to choose.  Everyone has their own needs, wants and desires. There is no one way. My job is to support folks to find their way."

I know it may sound overly simplified now and I will admit those were some very sleep deprived days for me, but today I continually see this epidemic happening all around me.  

I sit in my office day after day with folks who are utterly confused. Many are choosing an eating style based on what their spouse, best friend, favorite magazine or yoga teacher is talking about. 


Yes, sometimes it works... but sometimes it really doesn't.  

Eating and nourishing ourselves has become one of the most complicated and confusing things we do in today's world – especially when we add in our busy, fast-paced lifestyles and the one way is the way approach that so much of the modern media is implying. 

Often we are left with guilt or hunger or exhaustion or just plain hopelessness.

I am sure, if you are like most of us, you have tried a few different things in your foodie life, as have I.  

So today, I thought we could shed some light on things that I find to be helpful in this conversation.

Here is a glance at some of the realizations I have had along the way, through my own insight, but also through observing hundreds of eaters with every kind of history under the sun, in my private practice, Boulder Nutrition.


These touchstones are reminders here because they are setting the table for our personal artistry of living (and eating) a soulful and pleasurable life, with our authenticity forging a new path.



Implementing authentic eating as practice is a healing tool for our health, our body image and our pleasure possibilities.


Living this way may look very different for each of us, as we are each totally unique and individuated in our expression of authenticity in our lives and in our eating. There is no exact formula for this genuine expression, but rather a gentle honoring in how it manifests and is embodied in each of us.  We may have to clear some cultural and social beliefs about how we think we should be, to then make space for how we truly arewith our authenticity and primal wisdom leading the way.


Soulful Superfood #1:

The Why's

When we flow with our natural rhythm, we create personal freedom.


The more we feel into the elemental cycles around us, present for all life forms on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our true nature, our cellular DNA and our innate animal wisdom.


Our authentic rhythms are like a current of knowledge that is already within us. We can tap in at any time.  When we allow ourselves to flow with our natural currents, we begin to see our rhythms as a gift, as spiritual freedom and as our truest nature.


For example, as women, our female cycles are our road map to our own empowerment and to the sacred feminine. Each of the four seasons is reflected in the bodily cycles (moon cycle) we experience each month. By tuning into our cycles of body and earth, we are able to watch the shape shifting of our energy, our sensuality, our cravings, and our pleasures and tend to them with care and devotion.


Within our primal and animal feminine intelligence, when we return with reverence to the natural cycles of body and earth as our primary guidance system, over time we can soothe and remedy our lives – including our moon cycle and our monthly hormonal balance our eating, and our personal care.


We don't have to pick one eating style or commit to one way. We can flow, groove and evolve our eating to match the other aspects of our lives.  Our eating can become fluid, freeing, and attuned with our bodies, minds and souls.


As we become more balanced and authentic in our eating, our renewed relationship to food and our bodies will cultivate a higher inner awareness.  We will begin to trust our (wise) cravings and make choices that are strengthening, comforting and health promoting.



Soulful Superfood #2:

The How's

I know this approach works for me personally because it feels like a great big exhale in my body.


As I mentioned, we all have to find our way.  I can only truly speak from my own personal experience on this one, even though I have heard many many testimonials from my clients and my online community.  


So when we talk about how this has worked for me, it feels like it is not even a choice at this point. My emotions surely play a big role in my appetite, my blood sugar screams loudly when not attended to, my hormones have some pretty specific requests and my creativity and inspiration in creating food, eating food, sharing food, and teaching about food are being downloaded on a daily basis.  


So, when I sit and breakdown how to practice authentic eating step by step, here is what comes:


Find a method that supports your mind-body connection

One of the most valuable tools we can hone as an eater is our mind-body connection. Building this connection is a healing tool for both our body confidence and our creating interoceptive awareness.  Our mind-body connection increases both our sensitivity to sensorial experiences in the body as well as the perception of these signals.  

There are many ways to fine-tune our mind-body connections.  Here are a few of my favorite:

  • Incorporate downtime for reflection and rest (electronic free) each day.
  • Spend some time in nature each week.
  • Practice an awareness art such as yoga, meditation, reflective journalling, tai chi, or forest bathing,
  • Create a consistent morning ritual, intention practice or gratitude practice. (even if you only have 5 min)



There is a big difference between our physical hunger and our emotional hunger.  Our emotions don't have a stomach, so they can never be truly hungry or truly be satiated.  When we take a moment to check in with our body's physical hunger cues we often get a more authentic answer.  This takes a little practice.  

Stop.  Pause. Take a deep breath.  Place your hand on your stomach.  

Ask the question:  "What are you hungry for?"

If the answer has nothing to do with food (i.e.  you need a hug, a good cry, or a nap) give yourself permission to listen.



Feeling full vs feeling satiated are two very different things.  In fact, the most common reason for overeating is due to not being satiated.  When were are eating out of balance for our unique bodies and our unique metabolisms, it is very hard to feel satiated.  

Satiation occurs when we are meeting our physical needs for protein, fat, and carbs, as well as taking the time and space to eat slowly and mindfully.  

{A recent study showed when eating in front of the TV, humans are known to eat up to 50% more food per meal. }

We can't navigate our hunger and satiation cues when we are distracted, checked out, or rushed.

Satiation can also mean personal fulfillment.  When we are more satiated in our daily lives, our relationships, our jobs, and our free time, we will find a more easeful relationship with our eating.


learn your Metabolic Type

How you feel after a cup of really strong coffee, or a sugary treat may be very different than me. How you feel after a grass fed piece of steak or a yummy bowl of vegan lentil soup might be very different than your sister.

We all have such unique body chemistries, sensitivities, likes or dislikes, histories, hormonal balances/imbalances and metabolisms that with any investigation it would only make sense that food will react in our bodies in different ways.

We can fine-tune our diets to match our unique bodies, our goals for our health, and how we want to optimize our personal metabolism and energy. 

Metabolic typing is the very complete and science based system that I use to learn how to customize nutritional needs for the individual.  This information gives us a "recipe" for how to fuel our unique body chemistries – to feel more satiated, energized, and nourished.



Food is often used as a way to punish or reward ourselves (or both).  We tell ourselves we "deserve" it, when in reality the act of binging on potato chips leaves us feeling worse than when we started.  We find ourselves eating our emotions, stuffing our feelings with food, or numbing ourselves and our suffering with sugar.  

Respecting out bodies with our eating involves feeding ourselves in a way that leaves us energized, uplifted, inspired, satiated, and loved.  



The cycles of nature act as a wonderful backdrop for eating.  Each season is fresh with it's customized goodies, it's flavors, and it's energetics.  Within the seasons, nature goes through everything on the spectrum – from full bloom to death and decay. These are the pulsations of life.

According to Traditional Chinese and Ayurvedic medicine, each season comes with a unique energetic quality, nourishment, complimentary organ, emotion and action. Synchronizing with each season’s expression is like medicine for the body, mind and soul.  

Your authenticity lies in your primal animal being which is and always has been nature.  


practice: The way out is always in

Take inventory and care of your inner landscape. Rather than avoiding a situation, a feeling, or a truth (which often turns into acting out in our eating) allow the space, time, and reality of the situation to move through you completely. The uncomfortable feelings will pass. Strong feelings are intimidating and even scary at times, but they also have a habit of sticking around until we face them.

We are a culture that often looks outside of ourselves for the answers. While I am a firm believer in getting the support I need, I have also found that even asking two different friends, therapists, or sisters for the same advice can lead with two very different suggestions (even opposites). Include asking yourself for advice. You know the answers. Only you know what is best for you and what aligns with you.



Soulful Superfood #3:

Reflections from the Yoga of Eating Retreat


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Here is a beautiful interpretation of how our authentic eating and living can really impact our health and overall life experience through the eyes of one of our Yoga of Eating retreaters. This (spontaneous) share is so beautiful and appreciated.

"On our retreat, women come from all over the country, varying in age by about 40 years. Everyone had unique reasons for coming, but despite all our different backgrounds and current life affairs, we all had some a similar goal. We all wanted to find a way to relax and find balance in our relationship with food and our bodies, by allowing ourselves this time away from everything else.
It’s sad to recognize that most of us feel pretty inadequate much of the time. There are so many demands that just pile up and up and up….it’s quite easy to feel overwhelmed and a bit lost. The thing that really hit me during our talks was that we are all dealing with this same, deep burden in different ways. For some of us it’s eating disorders, for others, it’s over-working to the point of depression and exhaustion. Some of us might be able to function in the day-to-day just fine, but there is a lingering feeling that something is missing.
Taking a deeper look at our authentic feelings and how they relate to our eating patterns is totally eye-opening. We might choose to stuff ourselves with food due to a struggle with communication, by using our mouths to push everything down, instead of getting feelings out. We may use food as a shield, to hide from the world under extra weight. We may crave certain types of foods for comfort or as a distraction because we don’t know how to sit with an uncomfortable emotion.
The great news is that acknowledging these unhealthy habits is the first step towards turning them around. Being in a group of women sharing their hearts like this really makes you realize you’re not alone – we all have our shit. We all have issues. It’s how you decide to handle them that matters and nothing is set in stone.
At one point during the weekend Sue brought up the idea of flavors and how they relate to feelings or emotions. For example, spicy foods can evoke warmth and passion, and we often turn to sweet foods for comfort and love. This hit me like a lightning bolt. I realized that some days I feel like I’m giving the world 110%, I’m trying my very best to be loving and kind, but I don’t feel like the world is giving that back to me. Days like this really stress me out and get me down, and I find myself looking for comfort in sweets.
Don’t get me wrong, I have a sweet tooth in general and I don’t need to feel a bit blue to get a hankering. But, after really thinking about this concept for a while it makes sense that those cravings become much stronger on the days I’m in need of a little extra comfort.
Ailsa Cowell
Food to Feel Good



Join us for our next immersion illuminating the self-care, yogic, and food-centric aspects of the feminine