DO YOU NEED A METABOLIC MAKEOVER?

ORIGINALLY POSTED ON CHOPRA.COM

Do you start off running with a brand-new diet each year only to lose steam after the first couple of weeks? Are you in a constant conversation with your bathroom scale that can either uplift or depress how you feel each day?

Your metabolism keeps you energized and moving. If it slows, you are likely to feel its effects on your sleep, in your mood, and your energy.

There is ample scientific evidence as to why diet culture is not working (nor supportive) For example, studies show that restricting and depriving what you eat leads to rebelling and in many cases binge eating. Notably, diet culture asks us to lean on high levels of willpower rather than creating long-term sustainable habits and behaviors. Furthermore, looking at our health through the lens of our metabolism has been shown to be much more successful (and more flexible too).

Maybe this year, it’s time to stop trolling for the newest diet trend or eating style that puts you into a box, put the bathroom scale away, and try something a little different—something sustainable, healthful, and results-based. Eating to match your metabolism is a true match for who you are and what your particular cells need to produce energy effectively and efficiently.

WHAT IS METABOLISM?

Introducing your metabolism: the source of your energy, vitality, body composition, and health. Studies show the underlying cause of many of the current health issues in the world today is due to a lack of the building blocks that feed your metabolism. Your metabolism is deeply embedded in your blood sugar, your biochemistry, your cellular oxiative system (how your cells make energy), your autonomic nervous system, and how you nourish yourself each day—body, mind, and soul.

Explore these five metabolic principles for more energy, deeper sleep, curbed cravings, an elevated mood, clear focus, and optimal body composition—and create long-term sustainable changes in your health.

1. METABOLIC INDIVIDUALITY

Studies on metabolic individuality show that over many thousands of years, with the evolution of people in various parts of the world, individuals have developed specific nutritional needs based on many important factors and variables, including climate, genetic lineage, environmental stressors, and daily life rhythms. Examples of metabolic individuality include differences in ideal macronutrient ratios (protein, fat, and carbohydrates).

While one person may thrive eating a diet that is high in tropical fruits and fish, another person may feel more nourished with a diet higher in heavier proteins, berries, and nuts. These telltale pieces of your individuality are needed to understand the differences for customized ingredients to feed your energy, vitality, and metabolic requirements.

Essentially, what works for you may not work for others. Instead of looking for a one-way approach to health, consider looking for your way. While this may sound more complicated than signing up for the latest diet trend, with a little time and practice you can learn to be the detective in your own body and the governor of your health.

Try this:

• Employ a mindfulness practice, such as meditation, in your life and practice being the witness in your body and in your life.

• Track how different kinds of foods in different ratios affect your mood, energy, sleep, and cravings after meals.

• Avoid the one-way approaches to weight loss that ignores your unique bio-individuality, history, and genetic lineage. In some cases, genetic and/or ancestral testing could be informative and useful.

2. BALANCE

Creating balance in your body, and specifically in your blood sugar, is a relief to your metabolism. This cannot happen if your blood sugar is on a roller coaster. Science shows that when insulin, our storing hormone, spikes too high or dips too low, it tells your body to hold onto body fat. Conversely, one study found that suppressing insulin secretion in non-diabetic obese adults was associated with weight loss and decreased body mass.

Try this:

• Eat protein, fat, and whole carbohydrates at each meal.

• Avoid high-glycemic foods, especially eaten by themselves. High-glycemic foods are foods that turn to sugar quickly in your blood, such as sugar or white flour.

• Don’t be afraid of adding good fats to each meal—such as coconut oil, nuts, seeds, olive oil, avocado, and/or pasture-fed butter—which will keep your blood sugar balanced, your body satiated longer, and your energy more even and consistent.

3. SATIETY

You will know you are on track when you are satiated—to feel satisfied without excess—after a balanced meal. Your cravings will no longer get the best of you, and your energy will be even and sustained. Even if you are known to emotionally eat, stress eat, or boredom eat, you will notice an improvement with these habits when you are aware of how to eat for your satiation at each meal.

Studies show that the quality of your carbohydrates affects your cravings (especially for sugar). When you eat more processed and refined carbohydrates, they will create more blood-sugar imbalance. One study showed that when men eat low-glycemic carbohydrates in their whole forms, such as brown rice, sweet potato, steel-cut oats, quinoa, or a tart apple, those carbs were more stabilizing to their blood sugar. This suggests that eating low-glycemic whole carbs will leave you feeling more satiated and cravings begin to melt away.

Try this:

• Choose whole carbohydrates—whole grains, low-glycemic fruit, and starchy vegetables.

• Eat regular meals and don’t let yourself get too hungry. When you wait too long between meals, you usually end up becoming “hangry” (a mix of anger and hunger) and making impulsive choices. Eating regular, balanced meals keeps your blood sugar stable and keeps your metabolism working for you.

• Track your cravings as they change. An improvement in your cravings indicates an improvement in your metabolism.

4. HEALING

When you continue to focus on the number on the scale, rather than healing your metabolism, you most often perpetuate feeling deprived, restricted, hungry, and uninspired. Even if you have the willpower to keep up with a rigorous diet, your body needs a strong metabolism to sustainably lose weight, feel energized, and be healthy and strong.

Getting healthy to lose weight works much more effectively than losing weight to get healthy.

Here are the four primary stages that your metabolic healing will go through:

1. Your starting point—your current metabolism.

2. The healing phase—replenishing your body through food, restoration, insulin balancing, and rebuilding your energy and vitality.

3. Fat-burning and the metabolic makeover phase––you begin to notice changes in your mood, energy, cravings, body composition, and sleep.

4. A healed state—you achieve balance in your hormones (starting with insulin). This may translate into weight loss, more sustained energy throughout the day, improved brain chemistry, more satiation, improved sex drive, better night's sleep, and more focus and clarity.

Try this:

• Cultivate patience as you move through the various metabolic healing phases at a slow-and-steady pace.

• Acknowledge your progress as you go. Tracking changes and celebrating your successes (big and small) will continue to inspire your health and healing.

• Share your results with others in your life. Sharing the progress you are making may lead to greater success on your journey.

5. SUSTAINABILITY

It is common to start on a health and healing journey relying on your willpower to keep you on track. What you may not realize is that your willpower is inconsistent. This variable of how you move through your day changes based on a few key ingredients: stress, sleep quality, and blood sugar.

In its report, “What You Need to Know About Willpower: The Psychological Science of Self-Control,” the American Psychological Association states, “A growing body of research shows that resisting repeated temptations takes a mental toll. Some experts liken willpower to a muscle that can get fatigued from overuse.”

To create a sustainable path to health and healing, you must turn toward something more reliable. Research shows a more reliable approach is a shift toward habit forming and automatic behaviors. While you likely don’t have trouble finding time to take a shower or brush your teeth each day, it is because these acts of self-care have become automatic.

When behavior becomes automatic, you are not relying on the irregularity of your willpower. This is true with eating, exercising, meditation, sleep routines, and even your internal dialogue.

Try this:

• Consider picking one small new health behavior to add in through habit-forming and automatic behavior.

• Start slow and build your momentum strong and steady.

• Set a reasonable timeframe to work within (such as 30 days) and anchor your new behavior with time and practice.

While this may not be your typical approach to improve your eating try these tried-and-true steps that heal your metabolism—from the inside out—for a long-lasting and sustainable transformation in your health and beyond.

*Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

WANT TO GO DEEPER?

Explore my Metabolic Mastery program and learn about your specific metabolic needs and how to eat food to feel good.

Got questions? Message me here and I will get right back to you!

ALL THE WAYS: THE HEALING POTENCY OF BALI

As I write to you today, I am in the air on my way home from Bali, flying smoothly somewhere over the Philippines. As the dark hours of night creep in, I feel like I am swirling in grace.
 
The first time I went to Bali many years ago, my life felt very hard. I had been in the thick of single parenting my two young teens, one of who had recently been through the most severe trauma of his life, just the year prior.
 
I had been trying desperately to parent him well through it all, but, like many parents, I had zero experience of parenting a child through a tragedy.

It felt like I was driving in a blizzard with no visibility, gripping the steering wheel so tight, and praying for dear life.
 
I was traumatized too, but there was no time for me (and I do not say that lightly). I had no choice but to put my feelings on the back burner, knowing full well that I would have to revisit them when there could be time for me again.
 
The first time I arrived in Bali and saw this beautiful land –– just a glimpse of the people, their rituals, and the surrounding beautiful bright green rice fields and glorious flowers –– my heart cracked open and I melted into a puddle of tears.
 
In the words of Andrea Gibson: “Trauma can undo the feeling that we are unconditionally loved.”

Bali was where I was able to soften for the first time in years.

Bali was my return to love.
 
Since that trip, and over the past ten years, I have returned to Bali each year (other than during the pandemic). Each time, I feel I return home closer to my true nature, with wider glimpses of my soul as unbounded love.

 
This land has partnered with me in my own healing.
 
As I’ve told Jason and my kids: “If I am ever not okay, send me to Bali!”

When turning in my manuscript to my publisher lined up perfectly with the end of my Bali retreat this year, I was in awe.

It felt just right!
 
Earlier today, on my final early morning beach walk before I left for the airport, the sunlight was shining down on the black sand just right, creating a sparkly luminescence that lit up the entire beach for as far as I could see.
 
It felt like Bali was sending me home, yet again, filled with love.
 
When I find something that helps me, I love to share it to see if it can help others too.

Over the years, I’ve witnessed the ripple effect of healing (with food, body, and life) for many of the women who have joined me there.

If you feel called, please note that registration for 2024 is open.

May we all remember the unbounded love that we are,

BRING YOUR EMBODIED FEMININE TO THE TABLE

When I was a kid, I had a very robust appetite. I have always been a fast metabolizer (needing higher levels fat and protein to be satiated), and for my entire childhood and all the way through college, I was a competitive gymnast with a very intensive training schedule and energy output.

Meanwhile, I was taught that a proper woman should eat light and always orderthe salad –– after all, it was the 1970’s-80’s and the fat free movement was in full swing.

Let’s just say, my needs as a young girl were not well accepted by cultural norms.

I have been thinking about this a lot:

Our western patriarchal culture, one that’s been around for a millennia, has shaped a woman’s relationship with food and our bodies—from corsets to skinny jeans.

In speaking with many of my clients, this feeling is mutual.

How can we take the patriarchy off of our plates and out of our mirrors?

Living more embodied and in real-time with our eating, and learning how to eat and live in a way that is metabolically satiating and sound, is an important conversation to call front and center.

I know there are many layers to this. I also recognize I can only scratch the surface here, and that my area of expertise lies more on our plates than in the political and patriarchal shortcomings. 

Regardless, I took a leap and to plant the seed here for all of us to ponder. 

Most of us have dieted, tried to conform to impossible standards with how are bodies look (I know I have!), or even hidden our vulnerability from the world behind our weight.

And, worst of all, all of it has been normalized as just what women do.

Just to be sure I am clear, I see nothing wrong with wanting to lose a few pounds, feel good in our bodies, or bring more health and mindfulness to our eating.

What I am talking about is the deeper places we feel devalued and objectified, where sexism has crept onto our menus and into our minds.

Bringing your embodied feminine to the table means creating a body-centered resolution with how you eat, while being keenly aware and authentic with the full experience you have with our food –– tracking your bodily cues and sensations such as hunger and fullness, as well as your feelings, thoughts, and stories around your eating and your body.

It's here we create sovereign satiation. 👸🏽

If you want to go deeper with me, and reveal your greatest embodied feminine power and wisdom within your eating (and living), consider joining me in the new Make Peace With Your Plate Women's Circles.

These circles are here to guide you step-by-step in cultivating a soul-centered relationship with food and your body.

Check out all of the details and join us right HERE! 

If this is a YES for you, I would love to welcome you to this important and timely circle.

Be Well,
 

SIX HEALING VIRTUES FROM BALI

I’ve spent the past few days settling back in at home after a beautiful and healing retreat week in Bali.

I needed this retreat as much as my guests this year, and I declared a very clear and much needed retreat intention before I left. 

To do some deep inner healing within my nervous system.

This spring, I have been holding a lot of tension in my body. I could feel it deep in my cells and embedded in my nervous system. The state of the world combined with the ups and downs of being a human had left me with some residual stress and intense nervous system holding patterns that I was not resolving as well as usual.

To be totally transparent, I was having a really hard time relaxing and sleeping.

While I am still sorting out exactly what converged for me in Bali, I am more certain than ever that the land of Bali is one of the most healing places I've ever been –– for me and for my guests.

🌺 The Bali magic is palpable!

I am happy to say, over my 10 day stay, I experienced some very deep relief, stress resolution, restful sleep, and found myself coming home with a much deeper well of joy and happiness than I have felt in a very long long time.

Just last night Jason affirmed to me that I seem much lighter than before I left.

To that end, and in celebration of the SATIATE YOUR SOUL ~ BALI 2023 dates opening for registration today (with limited space!), I wanted to share some of the healing virtues of Bali that inspire me most, and keep me returning year after year.



SIX HEALING VIRTUES FROM BALI:

• RITUAL: If you know me, you know I like to ritualize my daily tasks whenever possible. Within Balinese Hinduism there are many daily, monthly, and seasonal rituals that underscore the spirituality of the Balinese. From how they set the table for a meal, to creating elaborate flower mandalas, to their monthly full moon ceremonies (pictured below), mindful nature-based ritual plays an integral part in the daily life on Bali.

• BEAUTY: Within the Balinese ritual and daily living is the practice of beautification. The flowery aroma and decor, the intricate wood carved doors, the ancient stone temples, and the household stunning Hindu statues are very unique to Bali. Even the Balinese Governor announced a beautification project this past year to beautify resident houses, roadsides, and the airport. The locals celebrate many time-honored beautification traditions every day.

• FLOW: To truly learn the meaning flow, all one needs to do is accompany a Balinese driver on the local roads. While the traffic can seem overwhelming for a newcomer at first glance, the Balinese are masterful at being peaceful, swift, smooth, kind, and considerate of the greater good even while driving in traffic. Gentle honks let fellow drivers know when one is approaching, and the whole road ecosystem (scooters included) moves like an intricate school of fish in the sea.

• REVERENCE: Daily tasks such as cooking, eating, cleaning, and praying are infused with reverence. I love to watch the Balinese make their daily flower offerings, or listen to the sound of the handmade brooms as the locals sweep flower petals off of the sidewalks.

• ANCIENT MEDICINE: From ancient to modern healing, you can find it all in Bali. You've got to love a place where massage is considered one of life's staples. Deep restorative body work, vast spiritual practices and healers, flower petal baths, reflexology, facial massage, whole food based cooking, and essential oil therapies are some of the many options to explore. The best part is these healing practices are so affordable and accessible.

• SOULFULNESS: Soulfulness is palpable in Bali. The people are smiling. They are kind. They are gentle. I often consider how busy we think we are here in North America. The Balinese have the same demands of work, family, household chores, and taking care of their children. They are busy too, yet they prioritize living with soulfulness –– and it shows.

Tiny micro-shifts in how we move through our days can make a big impact on the quality of them.  

My hope is that some of these healing virtues will provide inspiration for you, as they've surely done for me.

As always, may this be of service,

 

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Interested In Joining the SATIATE YOUR SOUL ~ BALI 2023 retreat? Learn about all of the details HERE (limited space!)

YOU DON'T HAVE TO BE PERFECT

As a nutritionist, many people assume I eat only salads, kale, and goji berries.

Occasionally, I run into my clients at the grocery store and am met with curious eyes peering into my grocery cart: “What does a nutritionist eat?”

While I love me a tasty, colorful, and seasonal salad for sure (pictured above), just the other night, I ate pizza 🍕.

Our eating does not have to be “perfect” for us to be healthy. 

How we think and feel about what we eat is every bit (or more) as important as the the ingredients on our plates.

And, while I love many of the trendiest health food products on the market, very few are imperative for you to be healthy.

​Your health is not about green juice or roasted celeriac.

I say this because I want you to know that wherever you are, and whatever resources, health foods, time, and money you have available to you, you can improve your health –– even if you live in a food desert.

When we focus on befriending our biochemistry — balancing our blood sugar, feeding our metabolisms all the macronutrients we need, and (if needed) learning our food allergies — we can make  informed choices that will foretell how we will feel over the coming hours, and even days.

We can eat to feel how we want to feel.

Two weeks ago, after a beautiful mountain hike, Jason and I went to a little tavern in Red Feather CO, near our cabin, and shared the most heavenly jalapeño mac and cheese.

It wasn’t gluten free, nor dairy free. I am not allergic to either, so occasionally I eat them.

When we are stressed about our eating, or consumed with eating “perfectly”, we overlook our primal love affair with pleasure and the complexity of how food plays into our physical and emotional satiation.

I love how healthy food tastes, but occasionally I make a different kind of choice.

When I decide to indulge, I have learned to pause and decide with my whole self––no shame, just pleasure.

To that end, eat well and be kind to your beautiful self!

WANT TO KEEP READING? Enjoy these other articles by Sue.

SEVEN EATING RITUALS TO BRING MORE JOY TO YOUR MEALS

BY SUE VAN RAES (ORIGINALLY POSTED ON CHOPRA)

There is something about the change of season that has shifted my energy this week.

Maybe it was finding the perfect bouquet of tulips to bring home to brighten up my kitchen, or the excitement of signing up for this years local farm's CSA, or planning our (long overdue) family dinner spring menu for this weekend.

These simple rituals of infusing my kitchen and setting my table with spring 🌷 excite my whole being.

It is so powerful to not only focus on what we do, but also on how we do it.

As with any other areas of life, we can create meaningful ritual within our eating.

In cultures far and wide, various food rituals have been celebrated, cherished, and passed down through the generations. Ritual has been known to give people a sense of connection and presence since the beginning of time.

Simple and small gestures can make a big difference in how we nourish ourselves.

One of the most important ways to ritualize our eating is through matching our how with what we are intending for ourselves and what inspires us.

This may come from a family tradition, a sweet memory we have, or something (small or big) that we do to make our ordinary extraordinary.

Research shows that bringing ritual to our eating leads to an increased level of joy and pleasure during meals.

Let’s celebrate spring together in a way that nourishes every part of our lives. Here are some of my favorite ways to ritualize our eating.

1. Prepare Your Food With Intention And Mindfulness

You may focus your attention more on your eating and less on the act of preparing your food. In the tradition of Ayurveda, attention is encouraged in both activities. Sadhana is a common Ayurvedic practice of being present in everything you do. Food prepared with sadhana is food prepared with intention, prayer, mindfulness, and awareness. This kind of preparation is said to enhance the potency and vibration of your food.

Traditionally, Sadhana is seen in examples such as the grinding of masala in the mortar and pestle while chanting, praying, and being surrounded with community and love. Notably, the kitchen is often considered the heart of the house. The kitchen is where food is created to nourish your whole self, where your love for your family (and yourself) can turn into a nourishing meal. One study showed that people chose healthier foods when the food was self-prepared.

Try this:

• Start with simple foods and recipes.

• Set an intention for the food you are cooking.

• Bring your attention to creating healing food for yourself and others.

• Think of your food preparation as a sacred act to nourish those who will enjoy the food.

• Chop your ingredients slowly and mindfully.

• Create a sacred space in your kitchen through creating ambiance, praying, chanting, singing, or meditating.

2. Set a Seasonal Table

Every season is full of opportunity for a decorative seasonal table. From simple to complex décor, you can bring your own creativity and flare to the table. Whether you are sharing a romantic meal with your beloved, entertaining your favorite friends, savoring a quiet moment to yourself, or enjoying a family meal celebration, take a moment to set your table.

With a sacred seasonal space to sit and enjoy your meal, not only will you connect more deeply to your mealtime, but you will also honor nature and the seasons in the process. Sitting down to a pretty table (of your choice and style) can set the stage for you to feel comfort, intention, and presence when you eat.

Try this:

• Clear away the clutter, papers, and various things that pile up on your table.

• In the fall, gather pinecones and place them in a pretty bowl as a centerpiece, or create a cornucopia of fall harvest vegetables.

• In the winter, decorate your table with holiday colors, a sprig of fresh pine on each napkin, and a candle lantern in honor of the winter holidays you celebrate.

• For spring, adorn your table with spring flowers and colorful napkins to brighten up your meal.

• In summer, set an outdoor table, use your garden or your local farmers market to add floral touches, and fill your table with the seasonal produce, local wine, and the full flavors of summer.

3. Light a Candle

There are many traditional rituals of lighting a candle that span cultures all over the world. The thread they all seem to have in common is presence, gratitude, solace, and a deep honoring. The flickering light of the candle is known to soothe the soul. The dim light the candle radiates relaxes your nervous system, which prepares your digestion for optimal function. One study showed that in a group of elderly people, the addition of dim lighting enhanced and calmed the overall mood of the group.

Lighting a candle each time you sit down to enjoy a meal is a simple yet effective ritual to remind you of whatever feeling or tone you want to bring to your meal. Lighting a candle reminds you to pause, slow down, and create a beautiful ambiance in which to sip and savor.

Try this:

Each time you sit down to a meal, take a short pause and light a candle. If you share your table with friends or family (including children) have them take a turn lighting the candle and/or blowing or snuffing out the candle. Change your candles and candle holders based on the season, the holidays, your creative décor, or what you are calling into your life and health.

4. Practice Gratitude

Gratitude helps you the see the goodness in your life—even amid struggle or strife. While eating can be pleasure-focused and enjoyable, mealtime and eating can also come with confusion, stress, and even anxiety. Practicing a state of gratitude has many diverse and positive results that can benefit your eating experience, your health, and beyond.

Gratitude creates a positive state of mind. Gratitude elevates your body with loving thoughts and hope, while also reversing negativity and self-criticism. One study showed that practicing gratitude may lead to healthier eating habits in young adults. Bringing yourself into a positive state of mind is always helpful for creating a healthful eating experience for your body, mind, and soul.

Try this:

When you sit down to a meal, either alone or with friends and family, take a moment to practice gratitude (you can do this for a few moments in your mind if you are not ready to share this with the rest of the table).

• Consider holding gratitude for the source of your food.

• Thank the farmers who grew the food.

• Honor the person who cooked the food.

• Celebrate the abundance of food to elevate the health and wellness of your body and your life.

Consider finding gratitude for all the good in your life, the highlights of your day, the overcoming of challenges, personal strength, and the well-being of those who you share your meal with.

5. Slow Down and Breathe

One easy way to bring ritual and presence to your eating is through your breath. Slow, deep breaths activate the parasympathetic (calming) branch of your nervous system, and create an optimal state for digestion. Studies show that when you are in a more peaceful state, such as after practicing yogic breathing, you can improve the symptoms of IBS. Breathing before you take each bite allows you to pause, slow down, be aware of what is arising in your body and bring more mindfulness to your eating.

Try this:

As you sit down to a meal, take a slow, deep breath in between each bite. Notice how this can slow down your eating, relax your mind-body system, and heighten your awareness during your meal.

6. Create an Alfresco Meal

The simple act of taking your food outside can do wonders for your psyche. Clearly, not all days will be suited for this, nor are all outdoor environments, but there are likely more opportunities on your calendar and in your proximity than you may think. Consider exploring the inviting green spaces of your yard or garden, or the tree-filled park by your office. With the warm sun shining down on you, the shade of a big apple tree, or candlelight on your back patio on a summer night, you can soothe so many aspects of your soul.

One study showed an improvement in health issues (up to 7 percent of depression cases and 9 percent of high blood pressure cases could be prevented) when folks spend time in nature, or green spaces at least once a week for an average duration of at least 30 minutes.

Try this:

• Take a picnic blanket outside under your favorite tree to enjoy a simple lunch.

• Set an outdoor table with candles for a romantic dinner with your loved one.

• Walk (or drive) to a nearby park on your lunch break to find a picnic table to sit and enjoy your break.

• Bring your morning coffee and breakfast outside onto your back patio to begin your day with some early morning sunshine and time to reflect and enjoy your breakfast.

7. Eat With All Of Your Senses

Your senses are your vehicle for pleasure. The taste of each bite on your tongue, the smell of each unique spice, the beauty of the colors on your plate, the sound of laughter or silence as you savor your food, and the different textures of the assortment of food and you chew. Tuning in to the senses will accentuate your pleasure and your presence as you eat.

Your senses are alive in each moment. Therefore, observing your senses while eating can support you in becoming more present during mealtime.

Try this:

Before you begin each meal, enjoy the beauty and abundance of the food on your plate.

• Smell the aroma of each item before you take a bite.

• Notice the variety of textures as each bite hits your palate.

• Taste the fullness of the flavors (salty, bitter, sour, spicy, and sweet) that stand out within each dish.

• Enjoy the sounds around the table—the laughter or chatter of those around you, or the stillness and silence of quiet space for yourself.

Bringing customized rituals to your eating is a wonderful practice for your health. The variety and uniqueness you create can be crafted just for you by you to enliven your awareness, intentions, mindfulness, and so much more. As always, start small and simple and watch your eating rituals evolve along with you and your family.

Give yourself a little extra joy and pleasure this season. You deserve it.

And, thank you for being here. Your presence continues to inspire me so deeply.

All love,

5 WAYS CACAO BENEFITS YOUR BODY, MIND, AND SOUL

Originally Posted On Chopra.com

While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high-quality dark chocolate, known as cacao, has more to offer your health than you may realize.

In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.

Explore these five health benefits of this sacred food.

1. Antioxidant Protection

Antioxidants are nutrients (found in many foods) that stop or slow the damage to your cells, by limiting the oxidation process in your cells and protecting your body (and cells) from free radical damage. Antioxidants are primarily found in plant-based foods and when found in high amounts, these foods are frequently known as superfoods (or super fruits).

One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).

2. Improved Brain Health

Did you know that reaching for a piece of dark chocolate after a long stressful day, a challenging time in your life, or simply to help you get better focused was doing a favor to your brain chemistry?

Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.

When you need a little brain boost, reach for a square of high-quality dark chocolate (organic and fair trade, if possible) and enjoy the brain benefits with each bite.

3. Immune Boosting

You now know that cacao is extremely high in antioxidants, but do you know how antioxidants affect your immune system?

One study, performed with rats, suggested that after eating cacao, there was an increase in T-cells—the immune markers in your blood—suggesting that dark chocolate (cacao) directly boosts your immune system through both systemic anti-inflammatory qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-boosting effects. Therefore, cacao was also correlated to promote the maturation of T-cells, the lymphocytes actively involved in your immune response.

Next time you are feeling under the weather and you reach for some homemade chicken soup and some vitamin C, don’t forget to include a little cacao in your immune-boosting regimen.

4. Improve Insulin Sensitivity

Research shows that cacao may reduce insulin sensitivity and insulin resistance, and in turn reduce the risk of type 2 diabetes. Notably, the high-flavanol—a natural compound found in many plants—content of cacao is shown to lower insulin resistance when used regularly over a few consecutive weeks. The flavanols have been shown to both reduce oxidative stress and alter glucose metabolism.

The research demonstrates this with two separate groups. Group one was given high-flavanol dark chocolate and group two, low-flavanol white chocolate. The results showed a more substantial improvement in insulin sensitivity with the group ingesting the darker chocolate.

5. Nature’s Aphrodisiac

The famous Aztec ruler Montezuma is said to be one of the first to tap into the aphrodisiac power of cacao. He was known to enjoy cacao as a beverage spiced with chili peppers, vanilla, or allspice and this beverage was said to be the delight of the royal court.

One study describes dark chocolate as the “queen of natural aphrodisiacs,” containing anandamide (the feel-good chemical) and PEA (phenylethylamine)—the love chemical that spikes during orgasm through the release of dopamine into the brain’s pleasure centers.

Pure dark chocolate also contains the amino acid tryptophan, a precursor to the neurotransmitter serotonin, which is known for the sense of well-being and relaxation it creates. Pure chocolate is also a potent source of arginine, aka nature’s Viagra, an amino acid that elevates sexual stimulation in men and women.

Another study found that consumption of pure dark chocolate may induce vasodilation—a relaxing of the blood vessels. Nitric oxide in the body enhances blood flow and relaxes smooth muscle in the genitalia. Nitric oxide levels are elevated with increased cocoa consumption, linking the vasodilation with the nitric oxide from cacao.

How to Enjoy Cacao

• Raw cacao nibs, straight from the bitter cacao bean, are a great addition to a smoothie, a dessert, or even to mix into your trail mix.

• Raw cacao powder makes for a great hot chocolate substitute mixed with a little bit of raw honey or coconut sugar, or chocolate flavor to a dessert.

• A square of high-quality dark chocolate (with a high cacao content and a low sugar content) will never disappoint.

• Choose organic and fair trade whenever possible.

Cacao has surely proven its merit as a superfood (and super fruit). With a nutrient profile that is astonishing, a delicious flavor that many savor and the seemingly endless and tangible scientific health benefits that span brain health, heart health, immunity, blood sugar, and beyond. Treat yourself—body, mind, and soul—to some high-quality cacao or dark chocolate and see for yourself!

Want to keep reading? See below and peruse many informative articles from Boulder Nutrition:

HOW TO CHOOSE PROTEIN POWDER

HOW TO CHOOSE PROTEIN POWDER

3 Nutritionist-Approved Tips

Increased trends (and pics) of morning smoothies (made with protein powder) have become like a trendy love affair for individuals seeking to build lean body muscle mass, increase the feel good health vibes and and get those extra greens into your day.

Not only is this convenient breakfast (or meal) trend working well for people on the go, but when given the best versions of protein powder, morning smoothies can also deliver a ton of nutrient density, energy and blood sugar balance to our bodies.

If you want to build muscle and burn fat to transform your body, there’s no getting around it, you need to eat enough protein and good fat. Not only is protein required to repair and rebuild your muscles, but when combined with good fats, it’ll also keep you feeling fuller for longer so you can curb your cravings and find your flow.

As with anything, there is a gigantic range of quality that not only presents confusion and overwhelm, but can also take something good, and turn it awry.

Check out these 3 Nutritionist-Approved Tips to choosing your protein powder wisely.

1. The Secret is in the Source

The most common question is about where the protein comes from. Before you get drawn into the whole whey, collagen, hemp, bone broth, rice, pea, soy debate – STOP.

There are many great protein sources.

When it comes to protein powder, whey and collagen are the most complete protein source and have the highest protein density.

Whey and collagen, when organic and un-denatured, are highly absorbable and are optimal for muscle protein synthesis.

But, many people have dairy allergies or dairy intolerances, and some of you are likely plant based. If this is the case for you, or you want a little variety, try some other great options such as hemp, pea or rice protein powder.

When exploring vegan protein powders, favor those that have been designed with a full amino acid profile – complete proteins – in mind. This helps to build muscle and strengthen your metabolism.

Beware of soy: Research suggests that soy can increase levels of the female hormone estrogen (which encourages fat storage), and the plant is often genetically modified to boost crop yields.

 2. Quality Matters

As I mentioned above, not only is the type of protein important, but the quality of that protein as well. When buying any kind of protein powder, be sure to get grass fed, organic, non-GMO, whole food based protein powders that have full amino acid profiles (found in the ingredient list) and are low in carbohydrates and sugars making them low glycemic.

Read the ingredient lists. Many of the available protein powders are chock full of additives, preservatives, sugars, and even artificial sweeteners –– such as sucralose.

Ensuring the sugars are low will ensure that you are satiated, and you remain in the fat burning zone free from the repercussions of extra toxins, additives and artificial ingredients.

3. Look at the Macro Nutrients

Macronutrients — carbs-protein-fat — are calorie-containing nutrients that fuel the many functions of the body. A good meal replacement protein powder will have a healthy balance of these.

Look for macro-nutrients somewhere in the range of protein 20 grams, fat 5-10 grams (and you can add extra such as coconut oil, MCT oil or nut butter on your own), and carbs less than 20 grams (low glycemic sweeteners such as monk fruit and stevia help with this a ton).

While there is no magic ratio that fits everyone, you will likely find that making these changes in your ratios will help you with long term body composition, cravings, energy, mental clarity, sleep and a more balanced mood.

A low-glycemic meal-replacement smoothie that allows for steady blood sugar control and staying fuller between meals is your ticket to both satiation and your super powers.

What I have found is that health seekers all over the planet love to drink morning smoothies because they can easily add a variety superfoods, proteins, good fats, greens, and adaptogens to create a powerful start to the day.

Above all, the key to a great breakfast smoothie really lies in a good balance of protein, along with other healthy and nutritious ingredients to create something yummy that you'll look forward to drinking.

Photo Credit:  Chef Bailey Jean Ruskus

THE ANATOMY OF STRESS (AND HOW TO MANAGE IT)

THE ANATOMY OF STRESS {AND HOW TO MANAGE IT!}

You know that stress is an epidemic of our time (especially lately) and that more folks are coping with high-stress levels than ever before.

You may have noticed that a lot happens with your energy, cravings, mood, food, and sleep when you are stressed.

Did you realize that your level of stress combined with how you cope with your stress has a biochemical effect on various aspects of your heath?

Meet Your Stress Hormones

Stress can be defined as a situation that disturbs “the equilibrium between a living organism and its environment.” When you come across a stressful situation (perceived or real) in your life, your body undergoes an array of reactions on a biochemical level.

This biochemistry effects your sleep, your eating habits and your overall well-being.

CORTISOL

Cortisol takes center stage as far as stress hormones go. Cortisol is designed to be released during times of short-term stress where it then provides energy to cope with the stress-provoking stimuli. Where things go wrong for many folks (in the world of optimal health) is the epidemic of chronic stress, which then translates into chronically high cortisol levels, which can wreak havoc on your body. For example, cortisol in healthy amounts is an anti-inflammatory for the body, but when levels are chronically elevated, cortisol becomes inflammatory.

Consequently, those under chronic stress tend to eat more while also craving hyper-palatable energy-dense foods such as sugar and fat.

ADRENALINE

Adrenaline (also known as noradrenaline) is released for acute stress. Part of the sympathetic nervous system (the fight-or-flight side of the autonomic nervous system) adrenaline stimulates an acute physical response such as dilatation of pupils and bronchioles, increased heart rate, constricted blood vessels, and a slowed digestion so the individual is hyper-focused and able to deal with the stress at hand.

While cortisol and adrenaline both protect the body stimulating a fight-or-flight response, adrenaline is faster acting than cortisol. Studies show that adrenaline may suppress appetite during stress, whereas cortisol may stimulate appetite during recovery from stress.

OXYTOCIN

You may know oxytocin, the anti-stress hormone, promotes connection, bonding, and closeness to keep you calm (unlike cortisol that keeps you stressed). You would most likely prefer your oxytocin to be higher than your cortisol to avoid those chronic states of stress with higher levels of depression and/or anxiety.

The good news is that you can create more oxytocin in your life.

Laugher, nature, orgasm, dark chocolate, creativity, dance, music, cuddling, puppies, socializing, friendship, sharing your feelings, and gratitude are all simple and user-friendly ways to boost your oxytocin. Therefore, higher levels of oxytocin can balance out your stress hormones and leave you feeling better, craving less, and enjoying life more.

Stress and Sleep

Busy mind, restlessness, anxiety, tense muscles, nightmares, and a racing heart are symptoms most people have experienced when trying to get a good night’s sleep during a stressful time. Most would agree, it is not fun.

The nights can drag on, and the first ray of sunlight can feel like you survived a dark night of the soul.

While stress is not conducive to a relaxing and peaceful night of sleep, there is more to the story that you should know when it comes to sleep and your hunger.  Lack of sleep alters your hunger hormones (leptin and ghrelin). Leptin is the hormone that suppresses your appetite. Leptin decreases with sleep deprivation leaving you more likely to be craving comfort food the next day. Ghrelin is your hunger hormone. Ghrelin increases with lack of sleep. You can see here how it is easy to crave comfort food after a tough night of sleep.

Lack of sleep (and the cascade of hunger hormone shifts) could contribute to increased appetite and for some individuals with higher stress and lower duration of sleep.

DE-STRESS BEFORE BEDTIME

While stress can feel like an impossible problem to fix, especially when it comes to your sleep, try some of these user-friendly tips and see if they may just take the edge off of your stress level so you can peacefully sink in between the sheets.

• Meditate before bed: Meditation has been shown to relax the nervous system and quell symptoms of stress.

• Drink warm chamomile tea to ease your nervous system: Herbs such as chamomile have a calming effect and may also help with a more restful night of sleep.

• Take a warm bath: Warming up the body temperature in a hot bath relaxes you more easily, leading to a more relaxed bedtime.

• Use herbal supplements and natural remedies such as melatonin, tart cherry, L-tryptophan, CBD or valerian: Research shows natural medicine can help with deeper and longer sleep.

• Diffuse essential oil of lavender in your room: Aromatherapy can set the tone for more relaxation and rest.

• Avoid electronics and screen time 30 minutes before bed: More time off of your screen has been shown to lend to a better night of sleep.

How Do Your Eating Habits Change When You’re Stressed?

One of the biggest questions I have been getting lately is “How do I manage my cravings for comfort food during this stressful time in the world?”

You may find yourself not sleeping well –– thinking about the pandemic, worrying about those your love or your business. You may be stressed with how the oppression of the BIPOC community leaves a pit in your stomach, or how our world is going to rebound from all of these traumas and tragedies.

Maybe you reach for a tub of ice cream after a hard day, or you swing by the gas station for some gummy bears after listening to the news. You may be the mom who eats cupcakes in her car after a stressful morning with your kids, or the daughter who hides chips under her bed until no one is home. 

Most people can attest to the impact that stress can have on your life, diet, ability to rest well, along with the general challenge stress brings to everything when you are in the thick of it. Stress can be all-consuming, sneaky, persistent, and habitual.

While it is impossible, as humans, to live a completely stress-free life, there are some tips and tricks you can incorporate into your days, so that you are not the example of the oh-so-common impact stress has on your body and your life!

WHAT’S YOUR COMFORT FOOD?

There is a whole spectrum of craving (including not craving) but you may notice, depending on what is stressing you out and how extreme the situation, your relationship with food and cravings can change.

There are three primary ways stress and eating:

• Emotional eating: Chronic stress is often associated with anxiety, depression, and even anger. While food is generally not the answer to combatting stress, often, if stress persists, a common and easy way to find short-term comfort is found with emotional eating and/or excessive snacking. 

• Food cravings: When you get stressed, do you crave certain foods? If your answer is yes, then this data might shed some light on why you crave what you crave when you crave it. When cortisol is secreted, due to more of a long-term stress pattern, a phenomenon called the orexigenic response can arise. This is the response to the cortisol that leads to more food cravings (from a biochemical level). Often, the orexigenic response may manifest as craving highly palatable foods in your diet, especially sweets.

• Loss of appetite: Stress, particularly the short-term fight-or-flight type of stress that involves more adrenaline, most often shuts down your appetite. When you are in a temporary fight-or-flight state, eating gets put on hold in the body, so you can effectively deal with the emergency at hand.

This explains while some folks refrain from food when under stress and others turn toward food when under stress. Where do you most often fall in the spectrum?

The most effective remedy (other than avoiding stress all together) is to amend your cravings with guilt free comfort foods. Upgrade your ingredients — especially sweeteners and carbs — to healthy substitutions that satiate your comfort food craving. Check out my wide variety of guilt free comfort food recipes HERE.

Ways to Quell Your Stress Cycle

If you are suffering chronic stress, the best thing you can do is try to handle those stressful times with as much knowledge, awareness, gentleness, and patience as you can. There are some effective stress management strategies to explore here to break the vicious cycle of stress and uplift your quality of life.

• Breathe: Slow, deep breaths relieve high-stress levels and activate the parasympathetic (calming) side of your nervous system. Breathing during snack or mealtime allows you to feel calmer, to listen to your body, feel your hunger and satiation cues more clearly, and stay the observer in your eating experience to best avoid stress eating gone wild.

• Sense :Your senses occur only in the present. Therefore, tracking your senses while you eat can help you stay present in each moment during mealtime. Attuning to your senses also elevates the pleasure you experience. Pleasure activates your oxytocin and helps to balance your cravings and your appetite.

• Release: Find a healthy outlet for your stress such as regular exercise, time in nature, community, and spirituality can help you through hard times.

• Mindful eating: When you are stressed, pay attention to what you eat; eat it slowly and mindfully.

• Amplify the good in your life: Increase your pleasure and oxytocin with regular physical activity that uplifts your spirits.

• Get support: Talk to a friend, a family member, or a professional.

• Journal: Sort out some of your feelings through personal reflection and journaling. Dealing with your stressors head-on by journaling can help you unload them off your shoulders.

Regardless, handling any stressful situation the best you can (with the above knowledge and stress management tips in your back pocket) may help you navigate some of the most common automatic behaviors.

Ultimately, you don’t have control of what stress life throws at you, but you do have the power within understanding your stress response that can be honed and sculpted over time to create a healthier body and life.

I hope this helps! Feel free to drop any comments or questions in the comments below.

10 ENERGIZING FOODS TO ADD TO YOUR DIET

10 Energizing Foods to Add to Your Diet This Spring

Originally posted on Chopra.com

Even if your day starts with coming off a good night’s sleep, engaging in a strong workout, and savoring your morning coffee, you still might be faltering come afternoon. These energy boosting remedies might help perk you up!

Are you barely coming out of your quarantine haze? Do you find yourself in an afternoon slump most days? Do you feel rundown, overwhelmed, exhausted, and burnt out? Have you noticed your to-do list keeps getting longer, your inbox is filling up quicker than ever, and even the traffic seems busier? 

Many folks are falling onto the couch at the end of the day without a drop of energy to spare. Some foods, however, are natural energy boosters and one tried-and-true way to boost your energy (and keep it up) is through your diet. 

The Biochemistry of Energy

One factor to consider for your energy to be at its optimum level is your blood sugar or blood glucose—literally the sugar in your blood that you get from food that gives your body energy and nutrients. According to the American Diabetes Association, when your blood sugar levels are low (or imbalanced) you may feel week or experience low energy.

Fueling your body and, specifically, your blood sugar, supports a consistent level of energy throughout the day. To do this, eat high-quality protein, fat, and whole carbohydrates (carbohydrates in their whole form) at each meal.

To keep your energy strong, avoid eating high-glycemic foods, which are foods that give you a false energy boost as they make your blood sugar levels quickly rise (often followed by a drop off in energy) such as white bread and candy. And don’t be afraid of adding an extra boost of “good” (monounsaturated and polyunsaturated) fats to each meal—such as coconut oil, nuts, seeds, olive oil, and avocado—to keep your blood sugar balanced, your body satiated longer, and your energy more consistent.

Explore the following 10 foods to eat that increase energy and watch yourself cultivate more energy to live your best life.

1. Water

First things first—have you had enough water to drink? Yes, one of your energy foods is a beverage! Did you know that dehydration is a primary cause of low energy and fatigue? Dehydration in individuals who are exercising has been shown to decrease motivation and stamina as well as worsen fatigue and make exercise more challenging. Dehydration can also lead to trouble focusing for men.    

One study looked at 25 young women with varying dehydration states over three days. Just 1.36 percent of fluid loss triggered adverse effects with vigor-activity, fatigue-inertia, and total mood disturbance.

Ensuring you are well hydrated is a great place to start with keeping your energy on track.

How to enjoy: Drinking water throughout the day is easy to forget. Aim to drink half of your body weight in ounces. Try to drink purified water whenever possible. Set an alarm on your phone every couple of hours as a reminder to drink water and consider adding a low-sugar (naturally sweetened) electrolyte to enhance your hydration.

2. Yerba Mate

Yerba mate is a popular herbal tea made from the leaves and twigs of the Ilex paraguariensis plant, native to South America. The Paraguayan and Guarani people have the longest-standing tradition of using yerba mate. Traditionally, the Yerba mate leaves are dried over a fire, then steeped in hot water to make the tea. Yerba mate is traditionally sipped and shared from a vessel called a gourd and through a straw-like utensil, called a bombilla, that has a convenient strainer on the bottom to strain the tea leaves as you sip.

The natural levels of caffeine and theobromine found in yerba mate are high in antioxidants as well as supportive for healthy insulin levels.

Additionally, studies show those who regularly consume yerba mate often experience a higher exercise output and better exercise effectiveness for weight loss and sports performance.

How to enjoy: Sip on yerba mate as a tea, hot or cold, especially when you need a little energy boost. When it’s hot outside, make yerba mate popsicles with a splash of lemon and a few drops of stevia. 

3. Lion’s Mane Mushroom

Have you tried a lion’s mane mushroom? You can often find this shaggy medicinal and tasty mushroom at your local farmer’s market or health food store.

Research shows that the lion’s mane (Hericium erinaceus) provides the type of energy boost that enhances your mood and supports neurological function. 

How to enjoy: Lion’s mane is delicious cooked with a blend of other mushrooms in a tasty stir-fry or in a wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms included such as supplements, teas, or lion’s mane mushroom coffee.

4. Cacao

High-quality dark chocolate (low in sugar and high in its percentage of cacao) is a potent energy-boosting food with many wonderful health benefits. The cacao bean (the source of dark chocolate) is known as a superfood containing a diverse spectrum of antioxidants that boost energy. Look for chocolate that is high in cacao content (over 70 percent) and low in sugar. If you can, choose organic and fair-trade sources.

How to enjoy: Reach for a square of high-quality dark chocolate for an afternoon pick-me-up. Sip on a cup of warm raw cacao from a source such as Cholaca or enjoy a scoop of raw cacao powder in your morning smoothie.

5. Almonds

One of the more popular nuts, almonds, are actually small stone fruits similar to other stone fruits such as cherries and plums. Almonds are high in fiber, calcium, magnesium, and iron.

Many studies have been done on the health benefits of almonds and the results are clear—from improved blood sugar to increased energy—almonds are a great go-to to keep around for when you need a quick energy boost.

How to enjoy Spread some creamy almond butter on your favorite piece of toast. Add a scoop of almond butter to your smoothie for an extra dose of protein and fat. Try keeping a snack-pack of almonds in your car or at your desk to eat for an energy-boosting snack or try slivered almonds atop of a delicious salad.

6. Chia Seeds

Chia seeds are dense, medicinal seeds that have been used for centuries for their beneficial properties. Chia was originally consumed by the Mayans and Aztecs who relied on chia as one of their primary sources of nutritious food for energy.

Chia seeds are high in omega-3 fatty acids, fiber, and proteins in addition to other important nutrients, such as vitamins, minerals, and natural antioxidants. With this rich nutrient profile, chia is a wonderful addition to your snacks and meals to boost your energy and help you to stay satiated longer.  

How to enjoy: Add chia seeds to your favorite milk for a simple chia pudding. Try a scoop in oatmeal or yogurt. With either option, let sit for 15 minutes before eating to soften the chia seeds.

7. Maca

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is part of the Brassica family, it is related to the more commonly known root vegetables such as the radish and turnip.

Loaded with nutrients, maca has been shown to have a number of energy-boosting health benefits including increasing energy and stamina and enhancing sexual function.

How to enjoy: You can find both maca powder and capsules at your local health food store. Take the capsules as recommended or, if using the powder, add it to your smoothie, yogurt, or kefir.

8. Kale (and all leafy greens)

Kale is considered the super green of all greens. Kale is among the most nutrient-dense foods on the planet with an outstanding ORAC value (oxygen reactive absorbance capacity) that measures the antioxidant capacity of a food. Kale is also high in many amino acids, including tyrosine, cognitive-enhancing properties.

Like other dark, leafy greens—high in antioxidants, vitamins, and minerals—kale has been shown to slow cognitive decline. Although more research is needed, the study suggests one to two cups of dark leafy greens per day for optimal focus and energy over the long term.

Give this brain food a try to help you stay focused on your tasks at hand each day. Those tasks require brain power and energy to do so.

How to enjoy: Kale is low in calories and can be prepared and enjoyed in thousands of ways. Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt, and lemon.

9. Avocado

Native to South America, avocado is a popular fruit grown in tropical climates around the world. Avocado is a rich source of healthy fats (monounsaturated and polyunsaturated), keeping your blood sugar balanced, which keeps your energy strong and sustained.

How to enjoy: Try slathering a perfectly ripe avocado onto whole-wheat toast topped with your favorite goodies such as a fried egg, a slice of smoked salmon, or a small handful of microgreens. Add avocado slices to your cooling summer salads or blend with raw cacao powder and raw honey for a delicious dairy-free chocolate mousse. 

10. Blueberries

Blueberries have been crowned the queen of fruits for their vast and dynamic health benefits. Historically, blueberries are one of the fruit species native to North America. Today, blueberries are one of America’s favorite berries.

After all, blueberries are known as a super-fruit. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

With rich antioxidant properties that keep your cells in tip-top shape, blueberries are worth eating to ensure you get a healthy dose of energy and vitality.

How to enjoy: It is hard to go wrong with blueberries. Their sweet and tart flavor is delicious to munch on “as is.” Try them mixed with your morning oats or Greek yogurt, blend as a feature flavor into your morning smoothie, snack on them with a small handful of almonds, or try them frozen for a tasty mid-summer treat.

As you can see, there are many foods that increase energy levels from which to choose. Each of these foods has their own nutritional profile, and some important common denominators.

Many of the mentioned foods are high in antioxidants and phytonutrients to keep your cellular energy production high.

Many of these foods provide a good source of healthy fats and proteins that ensure you keep your blood sugar stable.

When you regularly infuse your diet with these energy-boosting ingredients, take note of how spry you begin to feel, and be sure to drop me a comment below.

Much Love,

Sue

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WOMEN’S WELL-BEING

A VIRTUAL RETREAT WITH SUE VAN RAES

JUNE 13TH-14TH

(with replay available)

This retreat is an opportunity to reflect with what you are learning, cherishing, craving and gathering to move forward into a new normal (or abnormal!) way of being in the world and with yourself.

This virtual retreat will offer you the ingredients you need to cultivate well-being for your body, mind and soul amid it all.

7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.

The Anti-Stress Hormone + How To Increase It

Sometimes I geek out on biochemistry –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Each day, our stress hormones (cortisol and adrenaline) run through our bodies influencing many of our imperative functions –– including metabolism, energy, blood sugar, sex drive and sleep.


When our stress hormones are in balance, we feel generally strong, resilient, positive, and joyful.


When our stress hormones are out of whack things tend to go awry:

• We may try and try and try some more to manage our anxiety, or our high levels of overwhelm and simply find it to be a losing battle over and over again.

• We may wake up in the middle of the night with our minds spinning and lie awake (in a panic) for hours.

• We may notice our high levels of stress are destroying our eating ––we crave sugar, french fries and/or a couple extra glasses of pinot to take the edge off.

• Our thoughts are a hot mess! We may blame ourselves for not being more resilient, strong and grateful.

All we are doing is trying to cope. 🙈


Have you heard of oxytocin (also known as the love hormone)? Oxytocin promotes connection, bonding, and closeness.


Today I want to tell you why oxytocin is my favorite hormone (and maybe the most important of our time!).


Not only is it the feel good, warm and fuzzy, cuddle hormone, but oxytocin also keeps us calm, lowers inflammation and most importantly balances out our cortisol –– the sneaky, chronic and destructive stress hormone that has most of us in a tailspin.


If you are like me, you would most likely prefer your oxytocin be higher than your cortisol –– to relieve chronic states of stress, higher levels of depression and/or anxiety, extra weight gain, and uncontrollable cravings.


The good news is that you can create more oxytocin in your life.


Want to know how? I've got some answers for you today:

 7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.  

 

Not only are these simple, do-able and user friendly to-do's, but they are so very pleasurable, because oxytocin elevates our pleasure –– so feel free to let it fly!

1.     EAT OXYTOCIN PROMOTING FOODS

Yes! You can eat yourself into a more positive and calm state. Balanced-blood sugar, loads of tryptophan rich foods, healthy fats, antioxidants and B vitamins to support your brain chemistry result in higher level of serotonin, higher levels of oxytocin and lower levels of stress.

Be sure to check out the following calming superfoods to feed your body into a more oxytocin induced biochemical state.

• Dark chocolate (specifically raw cacao)

• Black sesame seeds

• Avocado

• Fig

• Quinoa

• Cashews

• Walnuts

• Brazil Nuts

• Wild Salmon

• Spirulina

• Sweet Potato

• Berries

• Wild Mushrooms

• Yerba mate

• Pomegranate

• Organic Turkey

• Whole milk yogurt or kefir

• Eggs

• Bananas

2.     TAKE OXYTOCIN PROMOTING SUPPLEMENTS

There are several (high quality) supplements that encourage the release of oxytocin.  On a biochemical level, there are many ways to boost you up. Here are a few to explore.

• Vitamin D

• Vitamin C

• Magnesium

• Chamomile

• Melatonin

• B vitamins

• 5HTP

• Tryptophan

• L-Glutamine

• GABA

• L-Phenylalinine

• L-Theanine

** often times you can find a blend of many of these supplements that will . support your oxytocin. If you need a little help, let me know. Check out our online apothecary HERE

3.     ENJOY OXYTOCIN PROMOTING MIND-BODY PRACTICES

While it may seem like your monkey mind is not on your side at times when it comes to calming and uplifting your spirits, try these mind-practices to boost your oxytocin and shift yourself out of your habitual stress response.

• Meditation

• Yoga

• Gratitude practice

• Have a good cry

• Personal reflection

• Positive affirmation

• Long deep breaths (to engage to calming side of your nervous system)

4.     CONNECT AND BOOST YOUR OXYTOCIN

Oxytocin is often called the love hormone, the cuddle hormone and even the connection hormone.  Being close to another person elevates our oxytocin.  Try these relational tips and see what happens.

• Hug someone

• Laugh

• Connect with your friends

• Call a loved on on the phone

• Give or receive massage

• Orgasm

• Give a stranger a compliment

• Snuggle your pet

• Enjoy a romantic meal with your partner

5.     MOVE YOUR BODY TO ELEVATE YOUR OXYTOCIN:

When you move your body, you secrete endorphins and oxytocin. These hormones enhance your brain chemistry and are also the primary reason that folks tend to exercise to relieve stress. While cardio works well, you don’t have to go to the extreme, join a gym or become a hard-core athlete. Moving your body in a variety of ways will suffice.

• Dance

• Hike in nature

• Swim

• Go on a bike ride

• Do some cardio

6.     GET OUTSIDE AND SOAK UP SOME OXYTOCIN:

Being outside correlates to higher levels of oxytocin. Soak up some sun. Listen to the sound of nature –– birds chirping, rivers rushing, frogs croaking. The connection hormone is also about connecting to nature.

• Try forest bathing (sit and enjoy nature while doing nothing)

• Camp in the woods

• Read a book in the sunshine

• Sit by a river

• Garden

• Enjoy your lunch under a park tree

• Have a bonfire

• Sit at an outdoor dinner table

• Sunbathe

7.     GIVE FOR THE LOVE OF IT:

We are social creatures and we are wired to help one another. Giving is a neuro-pathway that has been shown to be a powerful way to creating more joy and improving overall health.

• Help a friend

• Make a donation

• Volunteer with an organization that speaks to you

• Give advice (when warranted)

• Help a stranger change a tire

Handling a stressful situation the best you can (with the above knowledge in your back pocket) may help you navigate some of the most common automatic responses to stress that could lead to or exacerbate imbalances in your stress hormones.

Ultimately, you don’t have control of when or what stress life throws at you, but you do have power within your stress response that can be honed and sculpted over time to create a healthier and happier life.

I’d love to hear from you! What is one oxytocin boosting to-do you are going to try? Tell me in the comments below.

SATIATE YOUR SOUL

Have you ever wondered how to best feed your soul?


Certainly, we are not just fed by food, but rather by the many other aspects of our lives. Our food is so much more than what we find on our plates.  


I call these our soulful superfoods, and they are the very ingredients that satiate our souls. 


When our lives are feeding us, our unhealthy food habits (and various other behaviors) are so much more easily quelled.


If you were part of the Soulful Superfood Series just last week (which you can still join HERE), you may have heard about this there. 

But I wanted to be sure you heard...


Our passions are our soulful superpowers. Our inspirations are our inner GPS. Our enthusiasm is a roadmap into our true authentic selves. 

Living a life filled with passion, inspiration and enthusiasm (small or large) ignites our purpose and satiates our souls. 

Because becoming more of our truest selves is our purpose.

And letting our inspirations and passions FLY is our pathway to get there.

While I believe were born to be guided by these strong and powerful energies, many of us have lost sight or even forgotten about them all together.  Notably, in many cases, this transpires into other health issues –– emotional eating, chronic stress, self-medicating in unhealthy ways, disrupted sleep, or a chronic feeling of something missing in our lives.


On the podcast today, I share with you my personal (and vulnerable) journey into how I reclaimed some of these lost parts of myself, plus some of the most powerful ingredients that guided me home (always a work in progress).


Listen to hear:

• The insight Mary gave me that changed the course of my life

• The most important ingredient that I added in to support reclaiming my joy

• Mini-mind shifts that will sculpt your schedule, and free yourself from excuses

If you're feeling stuck, looking at what eeeeeveryone else is up to, imagining they've got a something that you could never have, or that your life is simply to complicated, too busy, or just too something that makes satiating your soul impossible in this life, this podcast is especially for you.



As always, I hope you enjoy this conversation and please respond (or leave a comment HERE) with your thoughts and insights.

WHEN GOING AWAY IS THE FIRST STEP TOWARDS COMING HOME...TO YOURSELF

THE SOUL'S PATH IS NOT STRAIGHT AND ORDERLY; IT'S WINDY AND OFTEN BUMPY, BUT IT HAS AN INCREDIBLE VIEW.

Elisa Romeo
 

There was a time (not very long ago) where the thought of unplugging terrified me.


Single mom. Entrepreneur. (And possible control freak 🙈)


Unplugging felt almost impossible.


Not only did I always feel on call for my kids, but physically leaving them meant calling in a lot of support. Grandparents would fly in, friends would help with carpooling, and I would write endless lists of how our routine worked most successfully for those who were there to help. 


It was a logistical overload.


Taking time away not only felt like a huge project, but even worse, it also brought up so much fear and anxiety.


And, I desperately needed a break.


Over the many years of leading my annual international women's retreats, I began to learn how to manage this inner battle better and better.


The personal value and insight I received with time away is something that can still bring me to tears. 


On one early morning during a Bali retreat –– at approximately 4 am, while sipping Balinese coffee and writing in my journal –– I realized how I had been holding onto so much shame, feelings of not being enough, feelings of not being worthy, for far too long. 


I, in turn, made some big manifestos to myself that morning, promising myself I would learn how to break free from these old beliefs and patterns, that I saw were so clearly holding me back.


As you can imagine, I had some inner work to do, so that a new way of being and thinking would gain a solid foot hold in my life.


To this day, if I notice myself slipping back into those old thoughts and loops, I catch myself much quicker. I tend to the triggers. I know better how to flip my script, so to speak.


That morning changed my life forever. 🌺


I am sharing this with you because I know we all have our blocks in taking time for ourselves ––large or small, near or far. 


My women's retreats have become a perfect way support many women in transforming these blocks, and I now know in my bones that this is my calling. 


I support women (like you!) in taking a break, creating time for reflection and getting out of your day-to-day stressors –– to create some space exhale.


I want you to know that all of your efforts in preparing to get away –– from prepped meals for your family, to play-dates for your kids, to delegating your work, to simply letting go of control –– are all worth it. 


In fact, every single to-do that gets you closer to taking a break and being with yourself in an intimate way is priceless.
 

I have many upcoming retreats (see below) because I want you to have options, and I want the right retreat to speak to you. 


I am featuring our upcoming Satiate Your Soul ~ Bali retreat because, if you can join me, I know this trip will knock your knee highs off.  


It is pure magic.


Join The Satiate Your Soul ~ Bali Women’s Retreat: Experience a week of nourishment from the inside out where you can live your organic rhythm, connect with like minded adventurers, and step into an experiential and cultural immersion in the sacred land of Bali.

• Embody: Practice Women's Flow + Yin Yoga 

• Nourish: Organic food, Balinese cooking classes and inspirational workshops

• Cycle: Explore some of Bali's most culturally significant sites, rice fields, waterfalls and temples. (all levels)

• Rest: Relax, Renew, Reflect and Discover

• Immerse: Enjoy the culture through ritual + Balinese dance + food + goddess study.

Practice yoga amidst the jungle sounds, explore the most authentic aspects of yourself, enjoy an intentional group of women, participate in a traditional Balinese full moon ceremony, immerse into the Balinese culture through women, food, ritual, while basking in the wanderlust of a life changing retreat

Join us in experiencing this very special and intimate Bali retreat illuminating the devotional and cultural aspects of Bali through the feminine. 

Learn more and register here

Also (and reminder) to give you a little taster of what I teach on this retreat, I want to share with you The Soulful Superfood Series. A *FREE* online experience to satiate your soul. You can join HERE.





   

“Sue’s ability to lead is remarkable.  She gracefully and intentionally adapts to the needs of the group and is able to dig in to get to the heart of the matter in a tender and loving way.  Her wisdom and thoughtfulness is evident in everything we did.  She is a wonderful yoga teacher and remarkable workshop leader.  Her heart-centered approach allows woman the safe container to be vulnerable and open up in ways that can accelerate growth.  All of our needs are met so we can focus on our intentions and relax into the experience.  Sue’s retreats are always life-changing for me.  I am a more balanced and thoughtful person because of her.”
 

— Ani (Bali 2016)

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, it's a doozy. 


For many, H 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:

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)

 

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)


 

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.
 

---

Photo :: Om Light Photography

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

THE MISSING LINK IN OUR HEALTH CONVERSATION

"THE MIND AND BODY ARE LIKE PARALLEL UNIVERSES"

DEEPAK CHOPRA

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. 

 

MY MOTTO THIS YEAR:  
SIMPLE IS THE NEW SMART

... 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.

 

WHAT IS INTEROCEPTION?

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.

HOW CAN YOU HEAL YOUR INTEROCEPTIVE AWARENESS?

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...
 

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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

I HAVE NEVER TOLD YOU THIS BEFORE...

" YOU DON'T HAVE TO BE A GREAT START, BUT YOU HAVE TO START TO BE GREAT"

ZIG ZIGLAR

 

Not all that long ago, I used to dread mornings.  



It's true...  



A little flashback:  My first child (who is now 20 years old) did not sleep through the night for almost 4 years, just in time for his younger brother to be born. Tack on a couple more years for my second child, and that equals almost 6 years of sleep deprivation.


 

I used to wake up feeling worse than tired. Many, many mornings were wrought with feeling foggy, depleted, depressed, hopeless and I was not sure how I was going to keep going.  A bowl of instant oatmeal or a banana used to be all I could muster up for breakfast, if anything at all.




On my recent trip to visit family and new babies, I was reminded just how hard mornings (and lack of sleep) can be.




While I have many fond memories of babies and toddlers, I also remember the desperation, overwhelm, and exhaustion like it was yesterday.




I am sure if I knew then what I know now, things (maybe) could have been different, but the truth is, I didn't.  I did the best I could at the time for both me and my sleep challenged babies.




Starting off the day feeling this way for so long really impacted my appreciation for sleep and morning rituals.




As my kids grew older, I was able to reclaim my mornings.  I loved to wake up before my children (because they finally slept) to take some alone time for myself.  From there, this gradually grew into my morning rituals, morning practice, and my making time to take care of ME.  




There are many ways to reclaim, revolutionize and power up our mornings. Quiet time to ourselves, yoga, mediation, long walks in nature, journaling, gratitude practices, and setting an intention for the day, just to name a few.  




One VERY important part for me is fueling my body well in the morning. When I do this, I have the energy and balance to handle the busyness of day-to-day living in this often chaotic world.  

SO TODAY I HAVE A GENTLE REMINDER FOR YOU ...

OUR 7 DAY GREEN SMOOTHIE CHALLENGE IS STARTING TUESDAY AND I WOULD LOVE FOR YOU TO BE THERE.
 

New exciting blends + delicious simple green smoothies to revitalize your mornings just in time for summer.

HERE IS WHAT YOU WILL GET:

• 7 days of green smoothie RECIPES delivered to your INBOX each morning.
• A week long GROCERY LIST to match up with all the green smoothie recipes
• A loving supportive community to BLEND right along side you.
• Lots of resources, gentle coaching, and loving support.

GET COMFORTABLE WITH THE UNCOMFORTABLE

I have been in deep reflection for the past 3 weeks.  Today marks the end of my visioning process that happens yearly for me between the winter solstice and my birthday.  

It feels particularly auspicious to write to you today – a full moon, my 45th birthday, and a time when my gratitude for my readership and for my business is something I feel so deeply.

The past three weeks  for me have included:

• Acknowledging my successes and challenges of 2016
• Visioning and dreaming of what is to come
• Looking at some deeper, inner currents that I would love to explore
• Setting my new goals and intentions for 2017 from the inside out
• Getting very excited about my upcoming projects, retreats, travels, and creativity

It’s a dynamic process that has come with both the groovy feelings of inspiration and success, along with seeing where I still want to make certain changes, break though old patterns, and dig a little deeper to find what’s underneath it all.

We all have habits and patterns that we would like to change.  The New Year often brings these into the light, to shine some awareness on where we would like to make improvements, take better care of ourselves, work smarter not harder, and live healthy vibrant lives.

The problem is, change is incredibly hard.

So often we are fixed upon changing our ways – our eating, our exercise, our spending, our over extending, our people pleasing, and our lives in many ways, big and small.

As we see from the broken New Year's resolution phenomenon, people rarely change these patterns. 

It has been found that only 8% even make it past mid-January with attempting new ways before they give up completely.

This New Year's phenomenon is most often because we are simply looking at the behavior - the behavior that is a reaction or response to something deeper.  Our automatic behaviors are so often coping skills for our old, original, core wounding.

Feeling the pain, sadness, anger, disappointment, let down, abandonment, or inadequacy of our core wounding is often very uncomfortable.

• What is underneath your overeating?
• What is underneath your over spending?
• What is underneath your sugar addiction?
• What is underneath your reclusing?
• What is underneath your drinking too much?
• What is underneath your self-sabotaging?

The New Year comes, and we look at all of these behaviors, and think…something has to change.

The problem is, there is so much underneath  these behaviors that we are most often missing.

When we address the core issue (which takes a little bit of investigating), we are able to begin healing that wound.  These core wounds are usually pretty old, deep, and complex.

Core wounds are almost always a bit tender, raw and uncomfortable and most of us go to extremes to avoid feeling uncomfortable. 

Solstice Session #4: How to Get Comfortable with the Uncomfortable

In today’s Solstice Session you will learn:

• How to identify the core wound that is leading you to these unwanted behaviors
• What to do when you find it (for real)
• How to get really comfortable being uncomfortable
• + Some super specific ways to get support

When the wind was howling through Boulder Sunday night, I restlessly laid in bed, but just could not fall asleep.  I had spent a good part of the day journalling, asking, and inquiring into my own personal blocks.  Not only was I steeped in my own inner dialogue that was revealing some truths about where I get stuck, but my house was literally shaking in the wind.

The whole night felt pretty surreal.

While my sleep was not happening, and my mind was doing a bit of looping around one particular area where I often get stuck, there was something that was also occurring along side what felt was a hard night...

Something I did earlier that day – a question I asked myself, a reflection I had seen, some history of both my adult life and childhood – offered something back to me.

I touched the wound.  The real deep one.  This is often called our sacred wound, or our core wound.  We all have one.  This is the 'thing' we are desperately trying to cover up and cope with through some of our automatic behaviors and habits.  Covering it up may seem to work for a while, but it makes changing those old behaviors and habit almost impossible.

What I want to share with you today is both how I was able to uncover some of this wounding within myself, and then, how to manage it.

In this process, you may see your challenges and your hindrances. Ironically, they will become your portholes into your creating a harmonious and inclusive relationship with yourself. You will get stronger, more embodied, more connected to who you are – and all of this will lead you positively to your own unique breakthrough around what you are wanting to work on this year.

Step One: Identify the Behavior

What is the behavior you are wanting to change?  Have you ever tried to change it before?  Once we identify what we are working on, we can begin the excavation process.

Here are some common behaviors I have seen my clients (and myself) trying to change:

• Over eating
• Eating to fast
• Binging
• Eating too much sugar
• Drinking to much alcohol
• Smoking cigarettes
• Not being prepared
• Being overly busy
• Feeling lazy and unmotivated
• Feeling alone
• Extreme hibernating
• Retail therapy
• Over spending
• Continually being in unhealthy relationships
• Negative body self talk
• Overindulging in any behavior

Step Two:  Look Underneath

What is underneath this behavior?

Take a deep breath.  Give yourself some sacred space.  Feeling our feelings and exploring our inner landscape requires a little time and space.  Try not to rush this.

This is actually not meant to be a 'thinking' exercise, but rather an intuitive exercise in connecting with your deepest self.  Most often, the first thought around what is underneath your behavior (the one you want to change), is the best one to start with.

Feel into your sensory body.  Notice what happens when you explore your sacred wound.  Shortness of breath, tightness, panic, love, compassion, warmth, openness.

Some of us suffer big traumas early in life that change us forever. Some have happy childhoods but are wounded nonetheless. Core wounds tend to be things like a sense of not being enough, being unlovable, not having enough, feeling alone, or unworthy. No matter what your core wound may be, you can guarantee that your wound influences who you are and how you behave.

Step 3:  Allow Yourself to be Uncomfortable

It goes against our human nature – we almost always move away from the uncomfortableness of life.  Many of us have elaborate ways to ensure that we keep anything uncomfortable very far away (such as those annoying habits and behaviors we seem unable to stop)

What I really want you to know is that allowing yourself to feel the uncomfortableness of your sacred wound, is likely the most healing action you can do for yourself.

This is truly the most important of resolutions, intentions, or New Year's goals you could give yourself, while it is also the most effective way to change those old outdated behaviors that continue to haunt you year after year.

When you are safe and snug in your home, you have the space set aside for yourself, and you are ready to really make a shift in a big way this year, dig into your most courageous self, get fearless, stay strong and centered, and give yourself full permission for the next little while to feel into the uncomfortable.

Step 4:  Accept

While it may be hard to be fully free ourselves of our sacred wound forever, we can surely begin to understand how our behaviors can either hinder or support our healing.

Once we are able to recognize where our negative patterns and habits may be originating, we can begin to navigate around them more effectively.

Once we are willing to be uncomfortable and we become more familiar with our sacred wound, we won't need to cover it up so desperately.  Instead, we will be more willing to get to know it – all her peaks and valleys and all her history.  Your sacred wound contains a blueprint of some deepest parts of you.  Can you tend to yourself with gentleness and care?

This process of acceptance will allow you to be at peace with your inner world as you hone your behaviors and habits in your outer world.

Step 5:  Lean In

We thrive with support.  With the right type of support, the rate of acceleration towards our intentions is more than tenfold.

Transformations happen quicker.  Breakthroughs occur more often.  Follow through is fierce and fabulous… and our resistance recedes (phew).  We do well with accountability, conversation, depth with another, sharing, connection, and seeing the commonalities that we all have.

What kind of support do you have?  

If you are looking for support around changing some of your behaviors and habits (especially around your health), looking into your own sacred wound, and making this year a breakthrough year, I have a couple of ways to help.

Click HERE to find out.  Your support system awaits you.

The Yoga of Eating 2017

THE YOGA OF EATING 2017: the most in-depth and detailed body of work I offer, and a way to work with me personally, while feeling the support of others on a similar path to transform your relationship to food and your body.

Many of you have daydreamed of a life filled with positive thoughts and habits that support your health and your happiness.  If that is the case, THE YOGA OF EATING is just right for you.

This 6-month online course and community is full of incredible resources, potent international guest teachers, deep and reflective monthly content, guided yoga and meditation practices to enhance your inner journey, a beautiful circle of women from many corners of the world, and age-old practices that guide you to deep healing from the inside out.

Make this year the year you can become your own VIP in all things health and happiness.

Lululemon + Boulder Nutrition 2017

Want to join me LIVE?

For the whole month of January, Boulder Nutrition will be partnering with Lululemon (we are both Canadian!) to bring you 5 FREE community classes.

Sunday mornings 9:30 am-10:30am Lululemon Store – 29th St Mall Boulder CO All the details HERE

This is a great opportunity to explore your practice in a new way, to check out little tasters from THE YOGA OF EATING 6-month program beginning January 30th, and to deepen into your 2017 dreams and intentions.

AND...

During January, in all 5 classes, we will be hosting a food drive for Harvest of Hope! Bring non perishable food items to class as a donation.

---

About Sue Van Raes...

I'm a  Nutritional therapist, food psychology expert and Lifestyle Coach.

My mission is to help heal the feminine through food, mind-body connection and pleasure. Learn more here.

In our work together, we will dive into deep healing for the body and soul, while I offer you practical, potent teachings that will open your heart to trust, your mind to possibility and your body to its organic wisdom.

I am chock full of resources for you, including INSPIRING content and a wide range of support to help you find your way in all things food and body.

Feel free to read more about me and how I can help you HERE

RESOLUTION TO REVERENCE

“An Intention Sychronistically Organizes Its Own Fulfillment.”  ~  Deepak Chopra

I know this truth:  Our humanness naturally seeks transformation, healing and personal success, even amidst struggle or strife.

How we define these qualities is what makes us dynamic.

After the bustle of the holidays – the familiar over spending, over eating, and endless holiday to-do list – the new year is known to inspire hope, new beginnings, fresh starts, and a letting go of the past (with all its challenges).

To mark this transition, many of us are known to declare the changes we would like to make.

You start off on the right foot each year:  A new gym membership, a grocery cart full of organic produce to finally make those recipes you found on Pinterest, and a money plan that will knock your knee highs off,

but most often something is missing...

If you look back at your past resolutions you may see where they lost steam, where the realities of daily life made them tough to achieve, where your inner resistance took over, where you got stuck, where you self-sabotaged, or even gave up.

I have done this too.

This year, how about shedding your old ways (unless they worked like a charm for you) and try a "set yourself up for success" new beginning.

There is a different way. One that is filled with self respect, gratitude, intention, and potency. One that breathes vitality into your own fulfillment from the inside out, one that acknowledges and honors the challenges past, and one that makes you the master of your own divine destiny.

In Solstice Session #2 you will learn:

• The SCIENCE behind INTENTION (with a bonus podcast)
• How your RESISTANCE can be your biggest teacher.
• A NEW YEARS BONUS: A simple wintery recipe to kick of your 2017

Our culture today is very much dominated by the energy of the masculine. The masculine qualities that we see so prevalently in the world are qualities such as productivity, efficiency, technology, logic, focus and stability.

Most of these qualities dominate our thoughts, our work, and our home life.

We need ALL of them. The masculine qualities have a lot to teach us. And…they tend to work even more effectively in our lives when they are balanced with the feminine.

The feminine is intuitive, fluid, mysterious, receptive, sensual, nurturing, tender, patient, adaptable, and quietly strong.

Each of us has our own personal recipe for the marriage of these two energies – the masculine and feminine. When we find that inner recipe, we tap into a personal power that is ripe for leaning into our dreams, and manifesting our desires.

This year, when contemplating the beginning of a new year, the returning of the light, and the artistry of your vision, consider what it would be like to align your inner world with your outer world.

What if your intentions were infused with intuition, emotion, and wholeheartedness?

What if you took a look at what your really want versus what you think you should want?

What if you considered how you want to feel in your life with the qualities and stepping-stones that would lead you there?

What if you considered your internal goals along side of your external goals?

Could you be a little more gentle, kind, and accepting of who you are and where you are in your life with all your imperfections?

There is no end to the depth and devotion we can have with ourselves. I see it as a life long practice, inquiry, and love affair.

In the podcast below, you will hear about The Yogic Art of Setting Intention and how to embrace the inner and outer, the masculine and feminine, and the gifts from challenges past.

Make Resistance Your Teacher

I have learned a lot about my resistance in the past few years.  The times I would rather not follow through.  The tasks that make me uncomfortable, the ways in which I avoid that one to-do on my list, the automatic excuses I use to avoid pushing myself into something new, and most importantly: what happens when I push through to the other side.

In fact, resistance has become an important teacher for me.

It helps me find my edge.  It offers me a new way.  It shows me where I am limiting myself.

So I befriended resistance.  

So often we repeat our old behaviors because of fear.  We don’t know what is coming, so our minds choose something with which we are already familiar.

Looking our resistance in the eye can give us a chance to inquire into why it is arising.

• Fear of failure
• Vulnerability
• Shame
• Avoiding feelings we would rather not feel
• Engaging in a limiting belief
• Believing the stories that our minds tell us (not good enough, not pretty enough, not smart enough)
• Being uncomfortable with change or something new.

Acknowledging the fear of unfamiliar ways, new beginnings, and the releasing of the old is medicine when looking ahead at a new beginning – such as a new year.  When you loosen your grip on these old ways, a comforting sense of freedom and lightness emerges.  I have found when my resistance arises, simply recognizing her will make the following actions easier.

When you notice your resistance arise, pause, and ask yourself WHY?

On the other side of resistance are qualities such as freedom, expansion, breakthrough, trust, openness, potential, personal power, and love.

The stepping-stones to our dreams begin with slow and steady footholds, inner listening and balance, a strong vision, and daily practice.  Resistance will always show up to challenge our strength and refine our commitment, and when embraced, we will move mountains

BONUS

A WARMING WINTER RECIPE FOR YOU

Miso Ginger Veggie Stew

What are the Solstice Sessions?

For the next few weeks, I will be sharing with you therich and heartwarming Solstice Sessions.  These are my little whispers of winter’s wisdom, some guidance as we embrace the darkest nights of the year, and some appetizers from my most complete body of work, THE YOGA OF EATING 2017that begins this January. (registration is open).  I hope you enjoy some of this content, as much as I love creating it for you.

Check out the details below.  THE YOGA OF EATING 2017: 6-month course and community to heal your relationship to food and your body.  Webegin in January 30th, 2017.

The Yoga of Eating 2017

THE YOGA OF EATING 2017: the most in-depth and detailed body of work I offer and a way to work with me personally while feeling the support of others on a similar path to transform your relationship to food and your body.

Many of you have daydreamed of a life filled with positive thoughts and habits that support your health and your happiness.  If that is the case, THE YOGA OF EATING is just right for you.

This 6-month online course and community is full of incredible resources, potent international guest teachers, deep and reflective monthly content, guided yoga and meditation practices to enhance your inner journey, a beautiful circle of women from many corners of the world, and age-old practices that guide us to deep healing from the inside out.

Click here to learn all about The Yoga of Eating 2017

Make this year the year you can become your own VIP in all things health and happiness.

Lululemon + Boulder Nutrition 2017

Want to join me LIVE?

lulu-sue

For the whole month of January, Boulder Nutrition will be partnering with Lululemon (we are both Canadian!) to bring you 5 FREE community classes.

Sunday mornings 9:30 am-10:30am Lululemon Store 29th St. Mall

Boulder CO

This is a great opportunity to explore your practice in a new way, to check out little tasters from THE YOGA OF EATING

6- month program beginning January 30th, and to deepen into your 2017 dreams and intentions.

AND...

During January all 5 classes we will be hosting a food drive for Harvest of Hope! Bring non perishable food items to class as a donation.

About Sue Van Raes...

I'm a  Nutritional therapist, food psychology expert and Lifestyle Coach.

My mission is to help heal the feminine through food, mind-body connection and pleasure. Learn more here.

In our work together, we will dive into deep healing for the body and soul, while I offer you practical, potent teachings that will open your heart to trust, your mind to possibility and your body to its organic wisdom.

I am chock full of resources for you, including INSPIRING content and a wide range of support to help you find your way in all things food and body.

Feel free to read more about me and how I can help you HERE

A SOLISTICE RITUAL AND RECIPE

 The temperature outside has fluctuated to a chilly low in Colorado this week.  I have often been bundled up with blankets by the fire, drinking hot tea and relaxing.  My brisk wintery walks have been invigorating, and my warm soothing baths have been the perfect anecdote for getting cozy.

The winter is definitely upon us.

Both the winter and summer solstice have been my favorite days since I was just a young child.  In northern Canada, where I grew up in my early years, the solstices (winter and summer) were pretty extreme.

The dark nights of winter were very dark, cold and long, and the light days of summer made the days seem to go on forever.  For me, there was an obvious magic to nature and her cycles, even back then.

So today, on one of my most favorite days of the year, I decided to OPEN registration a little early for THE YOGA OF EATING 2017 as well as bring to you my wintery gift – THE SOLSTICE SESSIONS.

For the next few weeks, I will be sharing with you the FREE rich and heartwarming Solstice Sessions.  These are my little whispers of winter’s wisdom, some guidance as we descend into the darkest nights of the year, and some appetizers from my most complete body of work, THE YOGA OF EATING 2017 that begins this January. (registration is open).  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 descend, what I mean is my 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.

In today’s Solstice Session you will learn:

• Learn the biggest challenge women face over the holidays.
• Some short and sweet solstice rituals begin your own dark night descent – embracing winters wisdoms.
• How to restore your life force and your energy with my most favorite winter warming smoothie.

Have you been busy bustling and hustling to get ready for your holidays? Amidst all of the gift buying, holiday parties and decorating things can get pretty zany out there.

The most common complaints we all know during the holidays: tired, drained, doing too much, over extended, and trying to please everyone else.

This is the # 1 challenge women face each holiday season.

The energetics of winter remind us to hunker down, slow down, and restore our prana (life force). We benefit from cooking our food slow and long, finding coziness and warmth together in our families and communities, while warming our hearts with connection to ourselves and others we love. Follow these three R’s for some simple reminders and reflections.

RESTORE

This year, turn over a new “snow flake” and give to yourself first. You will have plenty more to give to those you love when you do.

How you might ask?

That is exactly what Solstice Sessions are for. Little winter wisdoms to inspire you and remind you that you can live as your own VIP.

Try these daily practices to stay centered and calm:

• Create some daily down time – just for you.
• Go bed a little earlier – winter is a time for rest and restoration.
• Reflect with your inner self – journal, meditate, listen inward
• Take warm soothing baths – these will relax you, boost your immune system and help you sleep
• Bundle up and get outside – the crisp winter days bring energy and vitality
• Order your gifts online – avoid those lines and the holiday bustle
• Say NO more often – save your YES's for the important stuff
• Keep things simple in your celebrations – simple is the new smart

RITUALIZE

The winter solstice is the perfect time to begin a reflection practice for the years end. The darkest night in many cultures has symbolized the new year and returning of the light.  Often winter solstice rituals include candle light, fires and warming foods.

Take some time to look back on your year and enjoy contemplating all the things you have been through (easy or tough), and the life lessons learned in the process, the intentions actualized, and finally bridge some ideas as to where you are heading for the new year to come. (more on the years beginning ritual to come soon)

• Release the old with reverence
• Celebrate the small successes and the little things that matter most
• Relish in the magic of synchronicities, the power of intentions and the opportunities that have come your way.
• Let go of judgement and self-criticism (pretty please)
• Most of all…Count your blessings – big and small

Here some ways create a winter solstice ritual moment:

• Light candles or lanterns and savor the darkness as you take some time in silence to hold your year in a magical embrace.
• Release the old with a fire ritual – burning a list of the aspects of your year you would like to release or let go of. Be gentle with yourself. Use a fireplace, a fire pit, or even hold the burning paper and flush it.
• Spend some time writing in your journal reflecting on the past year, who you were when the year began last January, and what you have learned about yourself and life since then.

REPLENISH

Winter eating entails preparing seasonal whole foods that can be stored, canned, or kept for the colder days of winter. Emphasize warming foods that stimulate digestion, circulation, and immunity.  Share food with loved ones, focus on the pleasure of eating and the coming together of love and light.

Here are some good winter foods to explore:

• Warming soups and stews
• Root vegetables
• Beans (especially adzuki and mung beans)
• Miso and seaweed
• Garlic and ginger
• Warming spices like cinnamon, cardamom, nutmeg and cloves.

Try this wintery warming smoothie to nourish your body, mind and soul.

smoothie-gingerbread

Recipe by Chef Bailey Ruskus

This is my holiday treat for you this year.  A candlelit path into the darkest nights of the year and some tasters from the The Yoga of Eating 2017Online Course and Community that begins this January – check out all the details below.

The Yoga of Eating 2017: the most in depth and detailed body of work I offer, a way to work with me personally while feeling the support of others on a similar path … to transform your relationship to food and your body.

Many of you have daydreamed of life filled with positive thoughts and habits that support your health and your happiness. If that is the case, The Yoga of Eating is just right for you.

This 6 month online course and community is full of incredible resources, potent international guest teachers, deep and reflective monthly content, guided yoga and meditation practices to enhance your inner journey, a beautiful circle of women from many corners of the world, and age old practices that guide us to deep healing from the inside out.

Click Here to learn all about The Yoga of Eating 2017 … and how this year you can become your own VIP in all things health and happiness.