WHAT SHOULD YOU EAT? 10 EATING STYLES FOR YOU TO CHEW ON

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WHAT SHOULD YOU EAT? 10 EATING STYLES FOR YOU TO CHEW ON

"THE WAY WE DO ANYTHING IS THE WAY WE DO EVERYTHING.  THE WAY WE EAT IS THE WAY WE LIVE"


GENEEN ROTH

 

Vegan or Paleo? Gluten free or whole grain? Whole food or fat free? What we “should” eat gets a lot of press these days. We know eating healthy is a great first step, but when it comes to aligning with a particular eating style, there are many factors to consider.

Eaters are often left confused around which eating style to choose in order to obtain optimal health and vitality––if choosing any at all. Each of the eating styles below comes with specific health benefits and characteristics that may help you navigate what lands on your plate. 

Whole Food

The whole food diet is likely the most basic and simple way of eating.  Whole food eating means eating food in its whole form with minimal processing. In 2011, Harvard School of Public Health created one formula of a whole food diet, The Healthy Eating Plate:  A simple and thorough guide to creating healthy whole food meals. With this version of a whole food diet a few simple guidelines are recommended: 

o   Fill half your plate with vegetables and fruits

o   One-quarter of your plate with whole grains

o   One-quarter of your plate with proteins (plant or animal based)

o   Use healthy natural oils in moderation

o   Drink lots of water (avoid sugary drinks)

o   Get your daily exercise.

These guidelines are basic, simple and healthful. If you are dealing with specific health issues, you may need to alter the foods within the whole food regimen to address your health more assertively.

 

Gluten Free

Gluten free substitutions and health trends have become more and more popular in local health food stores over the past decade. Studies now show that 1 percent of the population has celiac disease (gluten intolerance) and 10 percent of Amercians are gluten sensitive. Grains containing gluten include wheat, spelt, barley, rye, farro, and kamut (along with other grains that may be contaminated with gluten such as oats).

While many of us may not be technically gluten intolerant or sensitive (or undiagnosed) eating less gluten can be beneficial for reasons such as decreasing inflammation, improving candida symptoms, healing leaky gut, and reducing migraines.

But don’t be fooled, eating gluten free does not guarantee your health. Beware of the ingredients in many gluten free substitutions as they are often refined, high in sugar, GMO’s, or preservatives.

 

Traditional

Originally coined by Dr. Weston A Price, the Traditional diet is exactly what it sounds like: Eating the traditional and local food of your climate and culture. In the early 1900’s, Dr. Price travelled around the globe, making the world his laboratory, while he observed many cultures far and wide––from Eskimos to Swiss and African tribes to Polynesian Sea islanders. His research is based on the dental structure and health of these varying populations and how their traditional diets affected physical degeneration related to nutritional deficiencies.

His complete body of work can be found in his masterpiece: Nutrition and Physical Degeneration. The Weston A. Price Foundation was created in 1999 to continue his work and research in the world, while also educating folks on restoring nutrient dense foods to the human diet.

The Traditional Diet recommends a whole food based regimen based on nutrient dense local foods from plants and animals, with a special focus on nutrient dense foods, such as local cultured butter, local raw milk, farm fresh egg yolks, bone broth, as well as traditional sourdough breads and organ meats. 

 

Paleo

The Paleo regimen is fairly simple: If the caveman did not eat it, then neither should you. The Paleo diet is based on the premise that genetically, we are almost identical to our caveman ancestors. While studies show this premise to be only partially true, this hunter-gatherer type of eating style has many positives.  Paleo eaters avoid processed sugar, grains, legumes and dairy.

The Paleo eating style is based on a diet heavy in

o   Vegetables

o    Fruits

o   Unprocessed meats of all sorts

o   Eggs, nuts and seeds. 

While some folks find it meat heavy, studies have shown the Paleo diet has a positive impact on glucose intolerance, weight loss, and cardiovascular health. The Paleo Diet is a highly anti-inflammatory, pure and clean option to check out. 

 

Ketogenic

Originally created by the medical community as a supportive diet for children with epilepsy, the Ketogenic diet focuses on high fat and protein foods that force the body into a ketogenic state—burning fat for energy instead of the usual glucose and glucose-rich carbohydrates. This eating style surely busts the myth that “fat makes you fat”.

The Ketogenic diet has become more widespread recently with various associated health benefits outside of managing childhood epilepsy. While the Ketogenic diet requires more than a little diligence and a commitment and many folks question these drastic dietary changes, studies show that the extended use of the Ketogenic diet has a positive impact on weight loss, body mass index, cholesterol levels (raising HDL and lowering LDL) and blood glucose levels with no noted long term safety issues.

 

Low FODMAP

With digestive issues on the rise, the low FODMAP diet addresses some of the more common digestive issues of our time and is often recommended because many eaters have trouble digesting short-chain carbohydrates (tiny carbohydrates with less than 10 sugars).

FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”. The result of eating high FODMAP foods can be that these partially digested carbohydrates reach the large intestine and create a fermentation effect.  Also, in the gut one’s “bad bacteria” uses these partially digested carbohydrates for fuel, exacerbating digestive issues, leading to gas, bloating, stomach pain and even constipation. 

While the low FODMAP diet can feel a bit restrictive and challenging at first, studies show this diet to be a very healing option for many who struggle with IBS. You can find a complete list of the high FODMAP foods to avoid here.

 

Whole 30

Whole30 was founded by Melissa and Dallas Hartwig in 2009. Their Motto:  Eat. Real. Food. This popular 30-day program is a whole food short-term nutritional reset, governed by a few particular do’s and don’ts. Do’s include eating a real food diet rich in meats, fish, eggs, poultry, natural fats, and spices. Don’ts are to avoid processed sugars (including artificial sweeteners), grains, alcohol, legumes, dairy, MSG, sulfites and carrageenan and processed foods of any kind.

While there is no recommended calorie counting or weighing during the program (in fact it is forbidden), weight loss is highlighted as a primary benefit. Whole30 is considered more of a diet than an eating style with it’s 30-day focus on structure, duration, support, and regulation. 

 

Plant-Based

Michael Pollan said it well:  “Eat food, mostly plants.”  This is the foundation of the plant-based diet. Plant-based is not as strict as it sounds, with a wide range of plant based foods – vegetables, fruits, nuts, seeds, and legumes and can include small amounts of animal protein.

Often confused with the vegan or vegetarian diet, plant-based eating has a foundation of plant-based foods without the strict guidelines.

But beware, according to the Harvard School of health: “All plants are not created equal”. Technically fruit juice, potato chips and white bread are plant-based foods but can wreak havoc on your blood sugar and bodily inflammation, while a diet high in leafy greens and whole food based plants can do wonders for health and vitality.

If you choose to eat plant-based, be sure to choose your plant-based foods wisely.

 

Vegan

Veganism is known as a diet and lifestyle (often for ethical and environmental reasons) that excludes all forms of animal products, including all dairy, honey and eggs. When done well, the vegan diet can be sustainable, satiating and create and array of health benefits, specifically lowering body weight, lowering blood pressure, and decreasing the rate of cardiovascular disease. However, not all vegan diets are healthy. Eating vegan requires attentiveness and an understanding that certain nutrients (such as omega 3 fatty acids, vitamin B12, zinc, iodine iron, calcium, and iron) are harder to come by in the vegan world. 

When eating vegan, it is important to stay away from processed, nutrient-weak foods that lack proteins and fats, instead choosing whole food proteins (in the form of nuts, seeds and legumes) and naturally fat-rich foods that provide a stronger base for nutrition, while in some cases supplementing with nutrients such as vitamin B12. 

 

Flexitarian

This witty marriage of the two words, flexible and vegetarian, was voted the third most popular diet trends of 2018 by US News. The diet was originally described in the book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," by registered dietitian Dawn Jackson Blatner. Flexitarian eating emphasizes a diet high in vegetables, fruits, nuts, seeds, whole grains, plant-based proteins with occasional animal protein options. The original Flexitarian regimen comes with a supportive menu plan, lots of resources on cooking tofu and other plant-based proteins, and many supportive intentions including pleasure, satiety, and convenience.

The Flexitarian diet is just like it sounds, flexible. While this works well for some, others may prefer a bit more structure. There are many versions of eating flexibly and finding the best one for you is important to consider.


Finding an eating style that works for you can take a little patience, education and mind-body awareness. In general, when filling your plate with nutrient-dense whole foods, you can be confident that you are getting a high quality nutritious diet. Many of the above eating styles are strong and healthy options that over time, you can customize to align with your health and wellness needs.

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CARROT GINGER COCONUT {BONE BROTH} BISQUE

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CARROT GINGER COCONUT {BONE BROTH} BISQUE

 

You may not think 'soup' during these warm days and nights, but tropical cultures all over the world enjoy some good 'ol soup at any and all times of year. This one is great for those seasonal carrots that may be growing in your garden and are surely all over the farmers market. Make this with bone broth for a little extra digestive support and healing if you like. It's nourishing and delicious!

Eating warm/cooked foods is a bit easier on your digestion as our bodies digest our food at 100 degrees. If you suffer from a week or challenged digestion, this soup is like medicine with all the components:  Carrots are so full of phytonutrients, especially carotene. Ginger soothes the digestion, coconut is very antibacterial and antimicrobial and bone broth strengthens the digestive tissue healing and permeability (leaky gut).

 

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Feel free to use this recipe as a base for other vegetable bisques.  Healing and nourishing down to your cells!

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KALE PESTO CAULIFLOWER PIZZA

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KALE PESTO CAULIFLOWER PIZZA

"If cauliflower can somehow become pizza... you, my friend can do anything"
 

 

WANT TO MIX THINGS UP A LITTLE? try mixing things up with a pizza night! 

 

Guilt free cauliflower pizza is always a fan favorite! Everyone can choose their favorite toppings, and make individual pizzas, or share with friends! 

Grab some pre-made cauliflower crusts (our favorites are TraderJoe's brand, also available on Amazon), plenty of your favorite seasonal veggies, and any other fun toppings! 

 

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Whether you are making these pizzas with a crowd or just to enjoy alone, this meal is sure to be a big hit!

{Paleo, ketogenic and plant-based and vegan friendly.}

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ZUCCHINI COLLAGEN JOHNNYCAKES

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ZUCCHINI COLLAGEN JOHNNYCAKES

"If you have a garden, you have a library of everything you need."

 

Oh those summer garden zucchinis can be just so yummy in so many different ways...but wait until you try these!!  Savory, scrumptious and so full of goodness. A little extra collagen peptides added in to these delicious cakes and your skin, nails and digestion will thank you. 

 

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Zucchini is a nutrient dense, hydrating and versatile veggie that is chock full of potassium, vitamin C,  manganese and many other phytonutrients and antioxidant. Zucchini is also low glycemic and highly anti-inflammatory.  Add a little collagen powder (available at your local health food store) and you are gearing up for a great dish!

 

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LET'S MAKE IT SUN-SATIONAL

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LET'S MAKE IT SUN-SATIONAL

 

"EVERY SUMMER HAS IT'S OWN STORY"

 

Are you ready for 3 months of BBQ's, fresh garden salads, summery adventures and pool time?  


For me... a wholehearted YES!!! 🙋‍♀️


Memorial Day weekend is the kick-off to summer for many of us. One of the beauties I love about this time of year is the simplicity of the food we can eat. Summery meals are often lighter, fresher and more colorful as well as easier to prepare. Picking a fresh salad from the garden or exploring the local farmer’s market to find seasonal produce can inspire a simple and ‘localicious’ meal to share with loved ones.
 

If you want to stay ahead of the game this holiday weekend (and not feel lethargic and icky come Tuesday) check out some of our favorite tips and treats..

 

 

1.  Prioritize Your Preparation:

Having what we need and want in our kitchens, to feel aligned with our eating, is what I consider the secret to success. When we are surrounded by food we are avoiding, we get into a battle with our will power and our cravings.  

Research now shows that creating healthy habits and positive automatic behaviors will lead us to much better results.  On any given day our will power can be anywhere from a 0-10 in strength –depending on our sleep, stress, hormones, and self-care. Our will power changes day-to-day – not the best thing to rely on. 

What works much better is being surrounded by what we want, and getting into regular routines and rhythms that support our choices.  This way, we can rely less on will power and more on our daily routines.

 


2.   Substitute Smart:  

Feeling deprived is not going to be sustainable for most of us. Enjoying our food and our lives is something that is born from deep within our human consciousness.  Rather than making unattainable goals for ourselves, why not try smart substituting?  

Guilt free comfort food is what we call it! Between Amazon.com, health food stores like Whole Foods, and Google, it is not hard to find substitutions for our cooking, baking, and summer time festivities that are still tasty and delicious (Pinterest is my favorite for this purpose).

Check out some of our favorite guilt free comfort food recipes HERE.


3. Watch Your Whites: 

White sugar, white flour, white rice and all those high-glycemic ingredients that sneak into so many foods will reek havoc on our blood sugar, our digestive tracts and send us into a moody madhouse. 

Rather, try eating a more whole food based diet, (including those smart substitutions), use more natural sweeteners, add lots of fresh seasonal fruits and veggies.

Enjoy the full flavors of natural food.


4. Get Outside: 

There is nothing like getting outside and moving our bodies in the sunshine to helps us get a clear perspective, increase our feel good neurotransmitters, and help us embody our health.  

I consider movement and nature one of our primary foods. When our primary foods (all the other ways we nourish ourselves, along with our eating) are happening, we are surely to make better food choices.  The good feeds the good.

Give yourself some fun in the sun this holiday weekend. Take a walk in the woods or get out and dance to your favorite summertime outdoor music at your local Memorial Day festivities. 

(I will be enjoying some great music down at The Boulder Creek Festival).


5. Make Pleasure Your Practice: 

Most of you know I have your and my pleasure in mind and I surely don't want you to miss out on any of the holiday goodies, so try finding your middle ground in the process. 

In my opinion, restriction is never the answer, but knowing your limit, how YOU best stay in balance, and what you want for yourself (crystal clear) should help to inform your choices.

Take things slow. Bring mindfulness and intention to your eating. Make peace with your plate.

 


 

What are your tried and true tips?  Tell us in the comments below…

Happy Memorial Day!!

 

 

 

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SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

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SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

This deliciously vibrant beet dressing is the ideal topping to any salad!

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An exciting new dressing is the best way to spice up your basic everyday salad! With a perfectly creamy consistency that everyone can love, enjoy this a big beautiful salad with any meal! 

Fun fact: Eating more beets is a great way to boost your immune system, and antioxidant levels while maintaining healthy blood pressure, nerve and muscle function! 

Brighten up your salads with these colorful, healthful, and perfectly textured ingredients.

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HAPPY MEMORIAL DAY HUMMUS

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HAPPY MEMORIAL DAY HUMMUS

No matter what your Memorial Day weekend plans are, this hummus is bound to be a hit with any crowd! 

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Memorial Day weekend is usually spent basking in the healing summer sunshine. Whoever you decide to spend this holiday with, there will surely be a need for plenty of snacks to enjoy outdoors. This perfectly creamy and filling hummus is the ideal snack to dig in with everyone! 

Chickpeas are a great source of plant based protein. Matched with healthy fats from the oil, nutritious garlic, and loads of vitamin C from lemon, this hummus is the perfectly nourishing and yummy spread that everyone can relish. 

Be sure to take note of our special secret ingredient: chickpea water! This liquid, also known as aquafaba, is the upcoming trend especially in the vegan community. It is commonly used as a binder substitute for eggs in baking. It is the perfect ingredient to make this hummus as creamy as desired. 

No need to stress over what food to bring to your weekend get together! Look no further than this delicious dip that is sure to be a hit! 

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LAVENDER LEMONADE {MONKFRUIT} MOCKTAIL

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LAVENDER LEMONADE {MONKFRUIT} MOCKTAIL

Not all summer drinks have to be filled with processed sugary sweeteners! Mix up your basic refreshers with this low-glycemic and delicious lavender infused mocktail! 

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This drink utilizes the natural sweetness of monk fruit rather than refined sugar!

Fun fact: Monk fruit is about 300 times sweeter than normal cane sugar, but ZERO glycemic index – no negative effects on blood sugar. Monk fruit is a tropical melon that was first used by the Buddhist monks in the 13th century, hence the name. It's easy to use, just start slow as it is much sweeter than sugar.

You can find Monk fruit at your local health food store in a granular form (or on Amazon).

The natural sweetness from the monk fruit mixed with the tart lemons and soothing lavender creates a refreshingly perfect drink to enjoy during any summer activity! 

Savor this fresh cooling drink in the warm summer sun, or even add your favorite alcoholic beverage if you are in the mood for a sunshine pick-me-up! No matter how you decide to make it, this drink will not disappoint! 

 

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THE ONE THING ALL WOMEN HAVE IN COMMON

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THE ONE THING ALL WOMEN HAVE IN COMMON

FIND WHAT MAKES YOUR HEART SING AND CREATE YOUR OWN MUSIC


MAC ANDERSON



In the spirit of Mother's Day weekend I have a question for you:  When was the last time you were exhausted, overwhelmed, stressed out or totally fried?

(Raise your hand if it was just the other day!)

I talk to women (and men) everyday who feel like they are simply juggling too many things, doing too much, or trying to please too many people. Somedays, I too am one of those women. 

It's an epidemic of our time.

Most women (and men) have a very hard time carving out time for themselves: for downtime, for rest, for passion and play.

Mother's Day is a very interesting day for many of us. Some of us feel celebratory, some of us feel alone, some of us have lost our mothers, some of us have always wanted to become a mother. Some of us have lost a child. 

While I could write to you about all the gestures you could fashion for your mother this year, or all the recipes you could prepare for Mother's Day brunch, I feel I would be glossing over the pain, grief and even exhaustion that many of us feel.

Here's what I am more curious about this year:
 

 

HOW DO YOU 'MOTHER' YOURSELF THROUGH IT ALL?

 

While most of us (whether we are mothers or not) tend to take care of everyone else first – our families, our pets, our jobs, our friends – are you willing to dedicate some time just for YOU this Mother's Day (even if it feels uncomfortable and a tad selfish)?

... If you experience something challenging around Mother's Day, this is especially for you.
 

 

WHAT DO YOU NEED TO DO TO TAKE CARE OF YOURSELF?
 


Mothering ourselves can look like many, many things:

Taking a personal day
Saying "NO"
Taking long walks to smell the spring flowers
Getting body work done
Going on a retreat (Join Us HERE)
Napping
Getting your nails done
Asking for help
Forest bathing
Making your favorite food
Getting your house cleaned
Taking long aromatherapy baths
Buying fresh spring flowers for yourself
Drinking tea in a garden
Buying a new outfit
Going out on a girl's night
Creating art
Journaling
Meditation
Listening to your heart


...the list goes on.


Take a moment.  Contemplate.  Ask your heart and soul.  



WHAT CAN YOU DO FOR YOURSELF THIS MOTHER'S DAY? (DON'T BE SHY)
 


Just for fun I thought I would include my most favorite mother yourself meditation. This piece has touched me so deeply and brought me to tears over and over again these past 20 years or so.  Today, I am excited to share it with you! (click below to listen)

With warmest spring wishes for you and yours...

 


Photo by @the_sunkissed_kitchen

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HEART BEET SMOOTHIE

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HEART BEET SMOOTHIE

"I just want to lay on your chest and listen to your heartbeat" -Therese Marten

 

With spring colors and flavors in mind, we have a super fun and playful smoothie for you today.  

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HEALTH FACT: The sweet flavor, according to Traditional Chinese Medicine, is the most nourishing flavor, all the way from breast milk to a homemade dessert.

Sweetness nourishes the body to the highest degree and sings to the heart’s strength and longevity. The taste of life and the true experience of food connect body with soul, and heart with mind.

We chose beets, firstly because we love hot pink food : ) and secondly because as we gently and naturally detox our bodies and minds during the springtime, beets are a fantastic addition to your plate (or blender).  

The juice of this delicious root vegetable is rich in antioxidants, detoxifying benefits and naturally occurring healthy nitrates. When consumed, the body converts these  nitrates to nitric oxide, a compound that enhances blood flow and feel good sensations while also helping lower blood pressure. Because of these beneficial attributes, beetroot juice can increase exercise performance, recovery and support heart and circulatory health.

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DETOX DANDELION AVOCADO TOAST

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DETOX DANDELION AVOCADO TOAST

Tired of your basic, boring avocado toast? Try incorporating some springtime flavors in your next batch of this classic snack! 

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Dandelions greens, typically associated with spring, are a fantastic way to spice up any recipe!

With a slightly bitter taste and leafy texture, they add great flavor to any kind of meal. Combined with the satisfying crunch of radish and sharp essence of onion, these Spring veggies make the perfect avocado toast topping! 

Health Fact: Dandelion has been shown to improve liver function by removing toxins and reestablishing hydration and electrolyte balance. It also increases the release of bile. Dandelion contains essential fatty acids, antioxidants, and phytonutrients that all reduce inflammation throughout the body. This can relieve pain and swelling.

*You can get dandelion greens at your local health food store when they are in season, or pick them from your yard (be sure they are free from sprays and animal contaminants)

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SPRING ASPARAGUS AND PEA POTAGE

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SPRING ASPARAGUS AND PEA POTAGE

Get in the spring spirit with this deliciously creamy and healthy soup! 

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Asparagus, native to springtime, is the perfect vegetable to add to any springtime recipe! A good source of Vitamin K, fiber, and a natural diuretic, asparagus bring a delicious nutrient-dense flavor. 

Fun Fact: After eating asparagus, you may have noticed an informally dubbed "asparagus pee" smell in your urine. This is due to asparagusic acid from the stalks that digests to create a unique odor.

Asparagus emits a sulfurous odor similar to cooked cabbage. If you have never noticed this, don't be worried, you probably lack the gene to smell such odors, which is common in many humans (over 50%)!

Don't let this fun fact deter you from enjoying this delicious Spring veggie for all its flavor and health benefits! 

No matter your asparagus odor smelling abilities, this delicious and flavorful soup is sure to fill you up, and bring you right into the brightness Spring! 

 

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HOW TO GET YOUR GLOW ON THIS SPRING

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HOW TO GET YOUR GLOW ON THIS SPRING

GLOW-GETTER:  

A DRIVEN AND BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT. 
 



A fond memory: My eyes peek open in the dim light of the morning dawn. 
 
The sheer mosquito net around my bed adds another almost surreal quality to waking up in the midst of our Bali retreat.  

It's 4:45 am. 

As the rising sun burns off the haze and chases away the dew on the rice fields, I quietly creep down stairs for a warm cup of Balinese coffee. I find my favorite little nook to sit quietly and enjoy the serene peace of the early morning.

These moments in life – where we feel at peace, present, and deeply connected to ourselves – re-fuel us from our busy day-to-day lives. These types of moments (big or small) fill up our cups and govern our glow .

Our glow comes from our personal vitality, health, happiness and electric energy on high volume.  Luckily, we can illuminate this aspect of ourselves by learning what we need to reclaim our radiance in our lives. 
 
How we feel on the inside is reflected in how we show up on the outside. Our radiance and our glow grow from within.

In today's podcast mini-series, RECLAIM YOUR RADIANCE, I have a special guest who specializes in all kinds of GLOWING. Listen to Jennifer Fisher (Founder and Owner of Vasu Skin Solutions) and I share GLOW-GETTER tips to help you reclaim your radiance this spring.
 


MEET JENNIFER FISHER:
OWNER AND FOUNDER OF VASU SKIN SOLUTIONS

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In the spirit of being a GLOW-GETTER in our lives this spring, sit back and enjoy today's feature podcast:

  • Listen to a brilliant interpretation of radiance from an expert in her field (and how she helps others reclaim theirs)

  • Enjoy a few surprising tips along the way that will have you rethinking your radiance this spring.

  • Learn some strategic ways to restore harmony with yourself and your radiance no matter where you are starting from.

     

 

JOIN US IN BALI THIS SPRING

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TWO WOMEN. TWO BREAKTHROUGHS

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TWO WOMEN. TWO BREAKTHROUGHS

WHEN YOU STAND AND SHARE YOUR STORY IN
AN EMPOWERING WAY,
YOUR STORY WILL HEAL YOU
AND YOUR STORY WILL HEAL SOMEBODY ELSE.

– IYANLA VANZANT
 

Quiet space, connection and self-care:  Three qualities I truly crave and aspire to have in my little world.
 
These wise cravings are so often lurking in the depths of our beings, never having the time nor the space to fully bloom – free of our to-do lists, our inner critic or our agendas.

Listening to and honoring these cravings requires awareness, commitment and diligence.
 
So today, I want to introduce to you, two very special women in the Boulder Nutrition Community. Each having her own very incredible story to share. Stories that guarantee some inspiration for you ... and your ongoing story.

Through listening to and honoring some of their wise cravings, they have created unimaginable breakthroughs in their lives. 
 

MEET ANI AND LIZ: 
TWO WOMEN. TWO STORIES. TWO BREAKTHROUGHS

 

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I wanted to include them on the podcast because sharing our story is a form of personal medicine for our hearts and souls. We connect more deeply this way. We feel our humanness through another’s insights, struggles and path to healing.

When we offer our deepest truths and our stories, they transform into a healing salve for those who listen. 
 

OUR STORIES BUILD EMPATHY AND BRING US TOGETHER ON OUR LIFELONG, COLORFUL AND BRILLIANT JOURNEYS. 
 

On this very special edition of the podcast you will hear us talk about:

  • How taking a break created these two massive breakthroughs.
  • Why going away can be the first step towards coming home.
  • The power of our intuition when we have the space to listen.

RECLAIM YOUR RADIANCE is series designed to elevate our spring radiance together and to celebrate the brand-new BOULDER NUTRITION RETREAT schedule (with a few deals you don't want to miss).

 

Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

🌸
Enjoy the Bali love!
 

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THE SCIENCE OF SERENITY

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THE SCIENCE OF SERENITY

THE SCIENCE OF SERENITY

 

THERE IS VIRTUE IN WORK
AND THERE IS VIRTUE IN REST.
USE BOTH AND
OVERLOOK NEITHER.

– A L A N   C O H E N

 

Some days, my life moves faster than my guardian angels can fly 😉

I have to give myself a pep talk to remind myself to sloooowwww down.  I have to practice saying no. I have to set a reminder on my phone so I go to bed by 10. On many days, I have to remind myself to do one thing at a time (no more multi-tasking).  I have to trust in doing less to achieve more.

 

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When I do this, I go from feeling like a rushed hot mess to a spacious serenity queen. (see the most relaxed picture of me ever taken above on my last trip to Bali)

Today kicks off a little 3-part series I created for you called RECLAIM YOUR RADIANCE I am so excited to share it because I know that a huge part of our health and our radiance comes from slowing down, filling up our cups and taking a (seemingly impossible) break whenever we can (big or small!).
 

I also know (from experience) how hard it can be to give ourselves permission to do it.


RECLAIM YOUR RADIANCE is in celebration of both elevating our spring radiance together and the brand-new  BOULDER NUTRITION RETREATS schedule (with a few deals you don't want to miss)


Today, on the podcast, I am going to share with you some very specific health benefits that happen when we give ourselves a break and create some serenity in our lives:
 

1. The biochemistry of slowing down
2. The art of taking things off of your plate
3. How to get from hormone havoc to practical peace 

 

 

Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

🌸
Enjoy the Bali love!
 

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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

 

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

 

 

Get ready of a little slice of guilt free heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

 

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

 

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

 

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*RECIPE INSPIRED BY FIT MITTEN KITCHEN

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LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

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LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

 

"SOUP IS THE CUISINE'S KINDEST COURSE"

 

Bone broth soups are my absolute favorite. They are so healing for the gut and microbiome, easy to digest, full of good fat, nutrients, veggies and the little squeeze of lemon in here really adds a nice spring flare. I eat mine for breakfast.

Some of the amazing healing qualities about bone broth can be found on my previous blog dedicated to it HERE

I keep a big pot of this in my fridge and it last me for a few good days.  Left overs?  Stick them in the freezer.  Your future self will thank you!!

 

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KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

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KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

 

"MEET KALE. YOUR NEW FRIEND WITH BENEFITS"

 

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Okay people!  You are not going to want to cruise past this one.  It takes about 10 minutes total to create this fantastic and delicious meal.  It is paleo, gluten free, dairy free and vegan (not always easy to please everyone!!)

If you know me, you know I throw me a handful of kale into most things, but I have to say that this one takes the cake (ask my son Ari - he LOVES this meal)

And Cappellos:  A wonderful company found in the fridge or freezer section at most health food stores, with a few options in the grain free – paleo realm. For those of you who keep your refined carbs down to a minimum this is totally guilt free – all made fresh with almond flour. This meal is super high in protein, nutritionist approved and an awesome texture (for those of you who are pasta connoisseurs)

If you can't find them near you, they do sell them on good ol' Amazon.com.

Be prepared to be in pesto pasta heaven and of course share your palate pleasures below in the comments (we love to hear how our recipes turn out).

 

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CHOCOLATE ALMOND BUTTER BARS

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CHOCOLATE ALMOND BUTTER BARS

CHOCOLATE ALMOND BUTTER BARS

A LITTLE SLICE OF HEAVEN

 

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Look no further. With minimal ingredients, these guilt-free bars are quick and easy to whip up, and will make for the BEST sweet for you or those you love! Naturally sweet, full of power packed ingredients, and easy for on the go boosts of energy!!  {Gluten free, dairy free, vegan and paleo friendly - YES!}

Indulging in a sensorial exploration of pleasure is a wonderful gift you can give to yourself. Taking time to awaken your senses (the vehicles of pleasure) is a delightful and ever evolving practice.  

Have fun and be sure to enjoy!!

 

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CRUNCHY BLUEBERRY CABBAGE SALAD

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CRUNCHY BLUEBERRY CABBAGE SALAD

CRUNCHY BLUEBERRY CABBAGE SALAD

 

 

This salad is such a colorful, nourishing dish - filled with purple and green cabbage, red leaf lettuce, carrots, blueberries, and pepitas.  It's topped with a super simple red wine vinaigrette so you can easily whip up this healthy meal when you're short on time!

 

 

 

Cabbage is a really filling and crunchy way to get some high quality produce variation in your diet.  It's packed with fiber, Vitamin C, and compounds that support your body's cancer-fighting abilities and natural detoxification processes.

 

 

Some other benefits of cabbage are its price; even organic cabbage is very affordable plus it holds up really well in the fridge- so you can create one big bowl of this salad to snack off of all week long.

 

 

Blueberries are an ultimate superfood.  They are overflowing with antioxidants, helping to reduce the effects of toxins and inflammation on your body, while also providing a mild sweetness without any negative effects on your blood sugar.  I love the bright blue color they add to this dish. 

 

 

Eat the rainbow and make this beautiful salad tonight, get the recipe by hitting the button below!

 

 

 

Recipe and photo credit: Ailsa Cowell at Food to Feel Good.

 

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