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Recreation

WE ARE HITTIN' THE ROAD...

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WE ARE HITTIN' THE ROAD...

"GO WHERE YOU FEEL THE MOST ALIVE" 


 

I grew up road tripping in a Country Squire Ford Station Wagon.



My father, still king of the road at almost 80 years old, loved going on family adventures on the open Canandian roads.  My parents would put down the back seats, fill the 'very back' of the wagon with pillows and blankets and off we would drive, with Willie Nelson playing on the 8-track. (I know, I just dated myself)



I used to love my turn in the front seat, with the best view of the Canadian Rocky Mountains and the freedom and adventure I felt as I stared (for hours) at the open road ahead.




When I look back now, especially at photos like the one I shared above (obviously I am the one on the left), I see where I still carry this early part of childhood in my DNA.  




Travelling, adventuring, and exploring many parts of the world (not limited to road trips) is still a big part of my life and my passion.  




So when the inspiration came to take Boulder Nutrition on the road, it felt like a resounding YES and perfect timing!!!  




A lot of things have changed in my life over the past few years:
 

  • Elijah, my older son moved out on his own.
  • My business has become almost 50% online and still growing.
  • I have begun leading retreats SOLO most of the time, which was a new and scary endeavor.
  • I have been able to, and loved to travel both with my amazing partner and often times, all of our kids.
  • My Boulder Nutrition Retreat schedule is full of exciting upcoming trips to beautiful places.
  • I feel ready and thrilled to spread Boulder Nutrition love to a further reach.




My life is always my teacher and the biggest inspiration for my writing and my work. 
 




Traveling and teaching on a larger scale has been a big dream of mine for many years.  So, I have been planning some travel and adventure while I share my work around the country (and world) and I am thrilled that Ari (my son) will be joining me most of the time. While I couldn't be more excited about the 'open road', I am also intent on savoring these last couple of years with him still at home–my high schooler who loves to road trip with me.



Soooooo, I wanted to let you know we will be heading out on the road (or occasionally by plane) to share my work and my message with as many folks as I can and to share some great adventures together. I will still be working in my beloved North Boulder office most weeks, but fitting in our travel schedule on weekends with the occasional longer stints.
 



Will I see you?  
 



Check out locations and dates below and let's talk about meeting up.  If your home town is not on the list, feel free to join me on one of the amazing Boulder Nutrition Retreats coming up – I would love to hang with you!!

Want to see what we are up to?  You can check us out on instagram for daily stories and updates (along with lots of free resources and recipes):

 

 

Click the icon below to follow our road trip on Instagram here:


Be sure to peruse all the details for this fall's exciting Boulder Nutrition Road Trip and Retreat schedule (local and international options available).  



PS. If you want to host me in your town, let me know!!


 


 

Take a well deserved break, share in the sisterhood, thrive through the practices of yoga, meditation, inspired living, experiential cooking, personal transformation, healing foods and self-care.


**Limited space in each workshop and retreat. Be sure to message me if you are interested. Spaces sold on a first come first serve basis.

 

" When going away is the first step towards coming home..."

 



 

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Self Care is the New Healthcare

  The early morning sun peeks through my purple curtains these days with a certain kind of spring morning hue.

 

With the sound of the dawn chorus chirping outside my window, I stir, sensing the break of a new day. The intoxicating fragrances of spring stoke my senses, and the lush green foothills of Boulder are beckoning me to come and play.

 

self-care-tulip

 

For me spring brings busy weeks of parenting teens through final exams, travel planning, family dinners, school performances, creek festivals, memorial day picnics, graduations, work and friends.

 

It’s full, it’s dynamic, and the weeks can fly by faster then ever.

 

Do you make time for everyone else, but you?

 

Self care – the art of listening to our body’s needs and wants from a deep soul knowledge of the self – is simple yet complex.

 

Self care is simple because it is applicable to humans across all times and necessary to our fundamental human needs.

 

Self care is complex because in today’s world, we are most often overwhelmed by getting everything done in our days, to then fall into our beds at the end of the day exhausted.

 

Spring brings fresh energy, possibility and the chance to begin anew. Now is your time to cultivate and create all that you need to THRIVE in your life.

 

You will know you’ve recognized what you need when you feel the flame of excitement, inspiration and passion growing in your heart and maybe you will even feel a sigh of relief.

 

Think of having an afternoon nap, taking a warm bath, having time to read your favorite book, a walk in nature, or sipping tea with a friend in the garden. Self care doesn’t have to take up much time, but even just 5-15 minutes a day will change everything for you.

 

5 things that happen when you practice self care DAILY

 

 

  1. You start to prioritize yourself (halleluiah)

 

Just like any other habit, once you get your self care rolling you gain momentum.

 

For the next week, what would happen if you made it a point to prioritize yourself every day?

 

I know this can sound edgy, especially if you have small children, you do service work, or your friends and family really NEED you.

 

The thing to remember (and this has helped me a lot) is that we aren’t much good when our “CUP” is empty. Try filling up your own cup first, and watch how giving back to your circle of life becomes easier.

 

  1. You feel more energized

 

When we take better care of ourselves, we nourish ourselves better, and this creates a surge of energy in our often tired, overwhelmed, and busy lives.

 

Exercise is energizing. Naps are energizing. Relaxation and down time are energizing. Gardening and nature are energizing. The sky is the limit on how YOUR self care looks.

 

I promise you that dedicating 5-15 minutes a day (or more) to self care will improve your quality of life and your energy throughout the day.

 

  1. You get sick less

 

When we practice self care daily, our immune systems are less taxed, we are more rested, and we attune to what we need to stay healthier.  Your daily self care has a direct impact on your health today, and also  on the future of your health.

Simply Psychology states “When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.”

 

Try thinking of self care as your essential “Vitamin S”

 

  1. Your relationships improve

 

Not only will your relationship to yourself improve, but also, when you are feeling more connected and balanced in yourself, your relationship with others flows more smoothly.

 

We are better listeners, better mothers, better lovers and better friends when we are well resourced, rested, and harmonious with our day-to-day life.

 

If you have a hard time doing it for you, do it for the others in your life 

 

 

  1. You fine tune your intuition

 

The art of listening to yourself gets easier and easier with practice.

 

Your body is always your ally.

 

When we move through life so fast, always trying to take care of everyone else, we loose the connection to our inner voice of intuition and wisdom.

 

Don’t worry –YOU are still there.

 

Tuning into what we need is an important practice for health and well-being – body, mind and spirit.

 

Eventually, this inner voice of wisdom will guide us gracefully to knowing exactly what we need to be in balance. We begin to trust. We take better care of our beautiful selves, and our quality of life escalates to new levels.

 

Self care is an act of SELF-LOVE

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5 SCIENCE BASED REASONS TO TAKE A BREAK

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5 SCIENCE BASED REASONS TO TAKE A BREAK

5 SCIENCE BASED REASONS TO TAKE A BREAK

 

 

I was exhausted. 

 

 

Life had handed us some big challenges.  I had to discover a whole new kind of parenting, that I was not ready for (or so I thought). All I could do is keep on holding the space and taking care of everyone, but truthfully, I really had little left for myself.

 

 

 

It’s not that I wasn’t doing what I could with self-care each day – evening baths, shutting myself in my room with a good book, of course spending time with close girlfriends – but I knew what I was going through was intense, and I was needed – my 100% was needed.  

 

 

 

Last summer (June 2013), my son lost his best friend in a Boulder tragedy – one that made the front page of the newspaper multiple times, and one that left us all completely traumatized, broken hearted and lost.  

 

 

 

We have had a lot of support, a lot of time at home, and a lot of time to go through the various stages of grieving in a sacred and loving way.  At times, the personal needs of our families get even more all-consuming and full.  Nearly eight months later, we are just beginning to come up for air.  

 

 

 

It happens this way sometimes in life. Often, parenting, working, school, living, and taking care of everything that needs to happen for our lives to run somewhat smoothly can be very overwhelming - especially amidst particularly challenging times.

 

 

 

 

I knew my time (Sue time) was coming. I could see it on the horizon, and it helped get me through. It did...

 

 time i needed to breath, restore, pause, and reflect on one of the toughest years of my life.

 

 

 

I looked over my packing list multiple times this particular morning. I checked that I had my passport probably seven or eight times (a habit I have), made sure I had a couple important things in my carry on bag – journal, headphones, novel, essential oil, snacks, and of course my tooth brush (I like to brush on long flights).

 

 

I got all of my travel goodies to the front porch just in time for my ride to the airport.

 

 

 

Each year I take a group of women to somewhere exotic for a pilgrimage of deep relaxation, personal inquiry, space, rejuvenation, connection and time to unwind.  

 

 

 

If you are like most of these women, you might understand their overwhelm in the business of the day-to-day.  I sure do. Tired, stressed, burnt out.  This seems to be one of the big reasons women decide to come along on our annual retreat. With all we hold in our lives, it is so therapeutic to take a break, reset, assess, and give ourselves some time just for us.

 

 

 

We make excuses, avoid change, get stuck in our outdated habits, and resist putting ourselves first, but is that really how you want to live?

 

 

 

This week I am going to share with you some very specific health benefits that happen when we give ourselves a break. They are important to know about, part of an important conversation for women, and something most of us could work on, as we are often the last ones on our own priority list.

 

 

 

5 Science Based Reasons Why You Should Take a Break

 

 

 

1.. Sleep more deeply

For most of us who are holding a lot in our days, it is a challenge to “let it all go” at night.

According to the National Sleep Foundation, 48% of Americans report a sleep disorder (most commonly, insomnia) and women are 1.3 times more likely to report a sleep disorder than men. The biggest contributors to sleep issues are stress, anxiety, depression or poor sleep habits. 

When we take a break, we retrain our sleep cycles and studies show these new habits most often continue even after we return home.

I recently learned from a master teacher that the best way to release stress, trauma, and pent up emotions in our nervous system is to rest.  It sounds so simple, and yet many of us find it so hard to make the time to rest.

 

2. Gain perspective

Underneath a lot of our suffering are our outdated old habits, the way we sabotage our happiness, and the age-old way that women forget to take care of themselves.

Our inner voice that tells us to listen, to slow down, to nap, to take some downtime – most often get overridden with turbo gear, muscling through, and our fast paced world.

Something has to change.

I spent years silencing that voice. Then one day, that voice said, "I can't do this anymore."

The pain of staying the same became greater than the pain of change and I dove into spending time on giving myself a break and creating downtime.   It was time to break out of old patterns and into a life where I felt free, connected and could become my own priority.

 

 

3. Lower your body mass index

Yes, it’s true. The stress hormone, cortisol, does no good for your waistline. High cortisol levels lead to higher insulin levels. Both of these sneaky hormones store body fat when they are out of balance.

When you give yourself time to slow down, rest, and release your stress and overwhelm, you biochemically tell your body to release excess weight around your mid-section.

Not only is this pleasing to most women, but it also creates a healthier body composition for the long term.

 

 

4. Balance your hormones.

According to the Chopra Institute, doing fifteen minutes of deep belly breathing twice daily has been shown in several clinical trials to increase balance of the female hormones, as well as improve a woman’s sense of well-being. 

Learning a mind-quieting technique such as meditation or yoga, will help decrease stress hormones and allow the body to function more efficiently.

Imagine how much time you have to breathe deeply, meditate, and rejuvenate on vacation or retreat.

 

 

5. Improve your longevity

"It is important to engage in multiple leisure activities, both as a way to enjoy life more, but also to potentially have a benefit on increasing long-term health and decreasing long-term stress" University of Pittsburgh's Mind-Body Center.

Your long-term health will thank you.

Understanding that stress, fatigue, and burnout are responsible for most degenerative disease, often helps us to take our prescription for peacefulness a little more seriously.

 

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The Art (and science) of Curbing your Cravings

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The Art (and science) of Curbing your Cravings

THE ART (AND SCIENCE) OF CURBING YOUR CRAVINGS

 

Like you, I’m no stranger to cravings. I know how they can feel overwhelming, out of control, and truly crazy, when it comes down to it. I’ve been there. I spent years living off coffee and carbs.  My cravings were running the show, all day every day.  Not only did I not feel satiated, energized or content, but I also had intense bouts of hypoglycemia, migraine headaches and brain fog. I learned some important strategies for more success and now I can authentically say “It doesn’t have to be this way.”  

 

Are you also stuck in sweet seductions, carbohydrate coddlings, and bread-y binges? We often feel stuck thinking our personal will should be strong enough to battle the craziness of these common cravings. The reality is that most of our cravings have nothing to do with our personal weaknesses, our emotional favoring or even our habitual madness. What’s really going on has much more to do with our biochemistry.

 

Check out the most important things to know about cravings, and free yourself from the craving craziness once and for all with these six steps below.
 

 

1.     How LOW can you go?
If you can start off the day with a low glycemic breakfast you will conquer your cravings much quicker.  One particular study showed when you eat a low glycemic breakfast, you crave less food in the form of carbohydrates and sugar throughout the day (Ball et al.). Your steady insulin and blood sugar will insure your cravings are calm throughout the rest of the day. It is not really magic at all, but it does feel like a miracle.

 

2.     Smart Snacking 
When snacking, try eating foods high in protein and fat instead of carbohydrate heavy on-the-run snacks. Foods like nuts, avocado, whole milk unsweetened yogurt, organic meats, cheeses, and protein shakes will keep your insulin so happy in between meals.

 

3.     Healthy, Happy, WHOLE
Carbohydrate quality is a big culprit in how our cravings unfold. The more processed the food, usually the more of a blood sugar bomb. If we can eat carbohydrates in their whole form (such as brown rice, sweet potato, steel cut oats, quinoa, or a tart apple) we will find these whole carbohydrates are much more gentle on our blood sugar. Cleaning up our carbs makes all the difference. Go for the good stuff.

 

4.     Consistency is KEY
When we wait too long between meals, we are taking an insulin risk that usually ends up in us getting too hungry, and making a choice that is more impulsive. Planning on little dense snack bites often will keep you satiated and satisfied and beyond the crazy cravings. Eating regularly throughout the day creates a healthy metabolism, and happier hormones (aka Insulin).

 

5.     Intuition Is More Powerful Than Intellect.
The body is wise. We inherently know what we need and by taking just a few seconds to listen, check in, and inquire as to what would be the next best food move. As we start to balance out and fine tune, we will notice we can trust our food intuition more and more. Try to take a few moments to slow down, take space, and check in. Make your plate your practice.

 

6.     The Flavors Create the Fervor
In both Traditional Chinese Medicine and Ayurveda there is a distinctive art and science to balancing the 5 flavors. Each flavor is known to bring a different quality and energy to your body and mind. We so commonly find our plates are full of sweet flavors swinging the balance of flavors way off center. Check in with each plate of food, and see if you can find a representation of the majority of these flavors: sweet, bitter, salty, sour and spicy (pungent). In the intricacy of balance of flavors, your palate will be pleased.

 

Works Cited

Ball, S.D., K.R. Keller, L. J. Moyer-Mileur, Y.W. Ding, D. Donaldson, and W.D. Jackson. “Prolongation of Satiety After Low Versus Moderately High Glycemic Index Meals in Obese Adolescents.” Pediatrics 111. 3 (2003): 488-94. Web. 22 Feb. 17. 

 

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