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Nutrition

ARE YOU PART OF THE EPIDEMIC?

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ARE YOU PART OF THE EPIDEMIC?

"ONE WOMAN CAN CHANGE ANYTHING. MANY WOMEN CAN CHANGE EVERYTHING."
 


I have a Q for you to A...

 

Do you ever feel like you do it all yourself?


Whether it be running your household, taking care of your kids, managing your business or taking care of everybody else but yourself (or all of the above), you are likely part of a major epedemic..


I call it self sufficiency syndrome (SSS).


The reason I want to talk to you about this is simple: I too, am in full SSS recovery and oh boy *|FNAME|*, it's a doozy. 


For manyH E L P is a four letter word.

 

You know you have SSS if:

 

  • You have a hard time asking for help
  • You would rather do everything yourself so that it gets done "right"
  • You are an inherent people pleaser to your core
  • You chronically find yourself exhausted with too much on your plate



While you may be thinking "I can't always control my life circumstances," what I want to tell you today is that what you can control is how you respond to them.


You can do anything, if you stop trying to do everything.


Asking for help, delegating and leaning in to support and trust have been a challenging yet monumental practice for me in my personal and professional life. As with any of my deep internal work, I have learned so much about myself in the process


I have also felt uncomfortable, tentative and extremely vulnerable.


Don't get me wrong, self-sufficiency can be a blessing––but not when we are left burnt out, fried, overwhelmed and exhausted.


Gathering support, in whatever form we need, is an important ingredient for our health and our happiness.  


So today, I want to introduce you to some of the pinacle support in my life: the wonderful, innovative, smart and savvy women, who have joined forces with me, so that I can stop trying to do everything by myself


...because I have learned, it takes a tribe.


You may have seen them if you follow me on Instagram, as they have been doing some fun and informative #instatakeovers. You may have met them if you have joined (or will be joining) me on any of my local or international retreats. You may have even tried out one of their recipe creations from the Boulder Nutrition recipe page.


Either way, each of these three women have become an integral part of my business and I am incredibly grateful for the work we are creating together. 

 

MEET THE BOULDER NUTRITION TEAM:

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Alana Quattro :: Retreat Assistant

Alana is a student at the Institute for Integrative Nutrition, a yoga instructor and natural baker.  Alana's passion lies in the combination of yoga and nutrition to help women heal negative body image and disordered eating. She brings a bright light and loving heart to many of our retreats.  
(@alanarenewellness)

 

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Kristine Mahan :: Assistant Program Coordinator

Kristine is in school for her Master Nutrition Therapist degree in Denver. She’s an advocate for functional health care and believes that your whole history is part of your health story. In practice, she wants to specialize in gut health while teaching others the importance of agricultural sustainability and how to properly prepare food for optimal nutrition.
(@kristinemahan)


 

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Olivia Hagen :: Recipe Manager

Olivia is a science student at CU, with a passion for healthy food and movement, on the path to her masters degree in Holistic Nutrition. She comes from a huge family of foodies and loves to create and test the Boulder Nutrition recipes
(@mama_alis_cookin)




Back to you!

 

If you want to create a healthy and happy life, you need support too. 



Here are a few questions for you to ponder:
 

...Where do you feel supported in your life?

...Where are you overwhelmed, exhausted or feeling alone?

...What is one baby step you can take this week to build your tribe?



I would love to hear your responses. Scroll down to comment section and join the conversation.
 

 

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Photo :: Om Light Photography

 

 

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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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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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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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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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HOMEMADE COCONUT {SOAKED} GRANOLA

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HOMEMADE COCONUT {SOAKED} GRANOLA

HOMEMADE COCONUT (SOAKED) GRANOLA

 

With the first signs of fall, I am immediately drawn into my kitchen.  Roasting is one of the cooking styles I often associate with the weather changing and first signs of autumn.  

 

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This particular recipe is just delicious with late summer peaches and strawberries on top, or even the early signs of apple season.

 

Why soaked?  When we soak our grains and nuts, it breaks down the enzyme inhibitors that tend to make digestion a bit more work on the body (great if you are healing your digestion) and in this particular recipe, the oats are soaked in a mix of yogurt and coconut oil which also begins the fermentation of the grain, adding in the potent probiotics that aid in digestion, boost the nutrient density of our food and build immunity for the coming season change.

 

The nuts in this particular recipe are also soaked and roasted (play with which nuts you want to include), which is optional but well worth the effort.  You can find out how to soak and roast your nuts HERE.

 

The extra little bit of sea salt mixed with the sweet flavors of raw honey and cinnamon are such a favorite combination of mine. I hope you enjoy this yummy recipe as much as I do.  

 

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Try it with any variety of milk, or yogurt, or just as an on the go snack.

 

 

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FESTIVE GINGERBREAD GREEN SMOOTHIE

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FESTIVE GINGERBREAD GREEN SMOOTHIE

 

Festive Gingerbread Green Smoothie

 

"HOLIDAY WISHES MADE WITH GINGERBREAD HUGS AND PEPERMINT KISSES"

 

 

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.

 

 

 

 

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GOLDEN MILK COCONUT BISQUE

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GOLDEN MILK COCONUT BISQUE

GOLDEN MILK COCONUT BISQUE

 

“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!

 

 

 

 

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 PUMPKIN PIE GREEN SMOOTHIE

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PUMPKIN PIE GREEN SMOOTHIE

 

PUMPKIN PIE GREEN SMOOTHIE

 

"LET THERE BE PUMPKIN SPICE"

 

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.

 

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ROASTED BRUSSELS WITH BALSAMIC GLAZE & TOASTED PINE NUTS

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ROASTED BRUSSELS WITH BALSAMIC GLAZE & TOASTED PINE NUTS

Roasted brussels with balsamic glaze & toasted pine nuts

 

"SMALL CHEER AND GREAT WELCOME MAKE A MERRY FEAST"

 

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.

 

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RED PEPPER ROASTED ACORN SQUASH

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RED PEPPER ROASTED ACORN SQUASH

RED PEPPER ROASTED ACORN SQUASH

"FOOD TASTES BETTER WHEN YOU EAT IT WITH YOUR FAMILY"

 

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. 

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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!

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PALEO PUMPKIN FIG MUFFINS

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PALEO PUMPKIN FIG MUFFINS

PALEO PUMPKIN FIG MUFFINS

 

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!

 

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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!

 

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{VEGAN} RED CURRY PUMPKIN SOUP

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{VEGAN} RED CURRY PUMPKIN SOUP

{VEGAN} RED CURRY PUMPKIN SOUP

 

"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.

 

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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!!

 

 

 

 

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