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!

RESET YOUR CIRCADIAN RHYTHM: SIX BACK TO SCHOOL TIPS

This week has felt like a great big exhale to me.  

While I love the summer vibes of fun, spontaneity, and expansion, as per usual for late August, I’m craving a bit more routine and structure. 

This is my favorite time of year to reset my rhythm.

Our ancestors lived in harmony with natures rhythms and cycles, which then determined their circadian rhythm.

Our circadian rhythm connects directly to our primal brains –– impacting all of our involuntary systems –– and hence, our over all well-being.
 
Every aspect of our daily life is rhythmic.

For example, our internal clock prepares us to wake up in the morning by lowering melatonin, increasing cortisol, increasing the speed of our breathing, picking up pace of our heart beats, raising blood pressure levels, and increasing our body temperature.

Our circadian rhythm (influenced by the ☀️) optimizes all of our biological functions.

Our circadian rhythm is governed by melanopsin, the light sensing protein found in our retinas. This is why exposure to sunshine throughout our day (especially in the morning) has such profound health benefits.

Although many of us are guided by technology (alarm clocks, artificial light, and long hours on our screens), the circadian system is malleable, meaning there many ways to continually reset our circadian rhythm, to improve our well-being.

With a new rhythm emerging for many of us, as the back to school season (and late summer) is upon us, you may find with just a few micro-adjustments you can set up you and your family for success to find optimal energy, brain function, focus, deep sleep, and circadian health:

        HERE ARE SIX BACK TO SCHOOL TIPS TO RESET YOUR CIRCADIAN RHYTHM

1. Eat a blood sugar balancing breakfast: Our blood sugar is most sensitive in the mornings, and with all that we are up to most days, we need strong and stable blood sugar levels to carry us through, especially in the morning. Research shows that focus issues such as ADD and ADHD both occur in those with more sensitive blood sugar, and symptoms are also are dramatically improved with stabilized blood sugar. You can check out one of my favorite ways to do this in a new reel I made HERE.

2. Shoot to eat in a 10-12 hour window during the day: When we eat in a shorter window, we both support our digestive health by minimizing digestive burden and amplifying detoxification, and we attune our eating to our inherent circadian rhythm. Studies show this will improve A1C levels, focus, mood, body composition, and sleep quality.

3. Get early morning sun exposure for at least 10-15 minutes: As I mentioned, our circadian rhythm is governed by our melanopsin, the light sensors that are found in our retinas. Early morning sun exposure will stimulate healthy levels of cortisol throughout the day as well as higher levels of natural melatonin at night -- helping you have energy during sunlight hours, and better sleep during the moonlight hours. Try sitting outside for 10-15 minutes first thing in the morning while the weather still supports this, or take a brisk walk around the block, consider parking further away from school/work for to create a short walk, or add extra time on the playground for your child by arriving a few minutes early (if at all possible).

4. Eat and sleep at approximately the same time each day: Our primal brains love consistent daily rhythms. When we eat and sleep at approximately the same time each day, we refine the cadence and rhythm of all the biological functions in our body. Find your back-to-school groove with the best fairly consistent mealtimes and bedtimes for your family.

5. Avoid bright lights and too much screen time at night: Our melatonin levels are stimulated by the diminishing light towards the end of the day, and full darkness as we sleep. Too much time with bright lights in the evening will misinform our sleep and wake hormones (melatonin and cortisol) making it harder for us to fall into a deeper sleep. Strive to dim the lights at night at home, and to take at least 1 hour away from screens before bed.

6. Adjust your ideal schedule to the season: Each season has a different nuance and rhythm, governed by the sun. When we adjust our daily schedule to match the season (such as being home and more quiet earlier in the winter evenings, and more social and expansive in the summer evenings), we synchronize our systems with nature's organic flow. Try adjusting your evenings to a slightly earlier winding down time as the season changes into fall, and then again as we approach the darker winter months.

May we all find our optimal rhythms to live in harmony with nature, because we are nature.


Be well,

Want to keep reading? Feel free to peruse the many other articles below:

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,

KISS THE EARTH: BITE-SIZE BUILDING BLOCKS TO REGENERATIVE EATING

On my way home from work each Wednesday afternoon, I stop by my favorite farm stand to pick up my weekly farm-fresh goods.

I look forward to it every week.🥕

Last week, spicy arugula, my favorite purple green onions, tender baby salad greens, sweet young carrots, homemade sourdough bread (grown, milled, fermented, and baked on the farm), fresh basil, and green heirloom tomatoes filled my basket.

I also stopped to pick up some pastured chicken, tender smoked salmon, and grass-fed beef at our local Whole Foods Market to turn into a few simple summery meals for our family.

I've noticed my cooking inspiration skyrocket when I am inspired by these local and seasonal ingredients. I've been finding so much joy in making lots of vegetable-forward sides — including savoring our first corn on the cob of summer last weekend!

(Also, this does not blow our food budget or feel extravagant, nor could I have bought more generic versions for significantly less money elsewhere.)

We have been loving sitting outside in our backyard most evenings to enjoy the food of the season.

That said, I was inspired to share with you a few bite-size building blocks on how to eat more regeneratively –– in a way that is doable, budget-friendly, and tasty –– while underscoring deep nourishment and satiation for you and for the planet.

Regenerative eating is centered around whole, nutrient-dense foods, sourced from regenerative and sustainable agriculture and farming practices that nourish the soil.

Eating this way prioritizes local and seasonal ingredients, reduces food waste, promotes biodiversity, increases the nutrient density of our foods, and supports farmers who adopt regenerative agriculture techniques that essentially restore soil health and lower greenhouse gas emissions.

I know I feel more interconnected, more energized, and more soulfully aligned when I eat food that not only positively impacts my own well-being, but also supports the well-being of the environment.

If you are looking for a few baby steps towards eating more regeneratively, read on!

5 WAYS TO EAT MORE REGENERATIVELY

In the year 2023, there are countless fads that promise improved health, weight loss, or being cured from illness or disease. While there is certainly some truth behind a few of these claims, few eating styles (or supplements) are what they are cracked up to be.

One way to improve your overall health, without a drastic lifestyle change or expensive meal plan, is to eat regeneratively.

Eating regeneratively involves wholesome and nutrient dense foods that contain diverse sets of ingredients. An ideal regenerative diet would include all of the nutrients that we would need to thrive. Additionally, (and most importantly) eating regeneratively helps support soil health, which creates a collaborative cycle of earth-and-human benefit. 

Eating regeneratively does not have to be expensive, time consuming, or boring. In fact, it can be exciting, lively, and especially fun for trying new foods throughout various seasons of the year.

(I tried not to crowd you with research here, but there is a lot out there to support regenerative eating, regenerative agriculture, and soil health — click if you want to read some interesting research)

How can you adopt more a regenerative lifestyle and diet? Here are 5 simple ways to do so, many that you can implement starting today. 

• Eat Local

One of my favorite, and the easiest ways to eat regeneratively is to simply start in your local community by eating from places and buying from stores that sell local products. From produce to meats, spices to grains, you can eat and buy locally sourced foods and make a difference both on your plate and on the earth.

I especially love trying new restaurants that source their ingredients locally. They typically state this on their menus or website.

If you’re wondering what is locally sourced at your grocery store, stop and ask your grocer. They often have an excellent understanding of where their products come from.

• Choose Grass-fed & Pastured Proteins

Eating grass-fed & pastured protein is an excellent way to eat regeneratively. Regenerative agriculture is not only good for the soil but research shows it’s imperative to manage greenhouse gas emissions.

According to Lauren Manning (professor of agriculture law at the University of Arkansas School of Law where she teaches courses in farm animal welfare, farm succession planning, food safety law, and agricultural cooperatives) adaptive grazing supercharges plants’ ability to sequester carbon.

Plants pull carbon out of the surrounding air through photosynthesis and secrete it into the soil surrounding the plant roots, which feeds microbes living in the soil. As the microbes die, they lock this carbon into the soil and prevent it from returning to the atmosphere. The healthier a plant and its root systems, the more carbon it can help sequester.

As far as how these proteins impact us as humans, grass-fed protein is unquestionably superior to grain-fed protein due to its nutrient density. This includes an improved amino acid profile, potent immune boosting supportive nutrients, as well as much more optimal omega 3 ratios and CLA fats.

When you can, choose the grass-fed or pastured option. You’ll be supporting your body, and regenerative agriculture that restores soil health, reduces carbon dioxide levels in the atmosphere, while promoting imperative biodiversity.

• Eat Seasonally

What time of year is your favorite when it comes to seasonal food? I can’t resist a summer watermelon (especially lately!), but give me all the squash I can get my hands on in the fall (roasted with a little butter and sea salt—okay a lot of butter).

Eating seasonally can be exceptionally fun, especially when you learn about new foods growing seasonally near you! Cue my favorite Asian green, Tatsoi (cousin of Bok Choy), grown at my favorite near by farm.

Similarly, choose organic when you can. Organic farming produces both reduces chemical toxicity in our food as it contains less toxic pesticide residue and is better for the environment because its practices involve less pollution soil erosion, and energy.

Check out the reels I made for you about the 2023 Dirty Dozen and Clean Fifteen (by The Environmental Working Group—EWG) here!

Not only will you typically save more on groceries when you buy seasonal foods, but you will also enjoy much more flavorful varieties. Seasonal fruits and vegetables are more fresh, tasty, and nutritious than during off season. If you’re wondering what foods are in season, here is a great seasonal food guide. 

• Grow Your Own Food

You don’t have to be an avid gardener to enjoy the benefits of growing your own food. And you certainly can keep it small to start out!

One of my favorite ways to enjoy fresh fruits and vegetables is to plant a few favorite items for my home use — I love salad gardens. It brings me such pride and joy to go into my garden to harvest fresh herbs, and pick cucumbers, tomatoes, and lettuce to make a fresh green salad!

There are countless tutorials on how to start a home garden, but just know that even eating just a couple of homegrown favorites yourself is considered a positive step towards regenerative eating.

Plus, if you have kids, try getting them involved. Gardening helps broaden their palates too and maybe they will pull some weeds for you if you are lucky.

• Use a Compost

Composting recycles organic matter back into the soil which helps enrich soil and plants. This in turn produces healthier soil and more nutrient-rich foods.

Composting can include saving scraps of uneaten food, eggshells, and even yard trimmings. There are multiple methods to creating an at-home compost, many of which can be read about in a composting guide. However, keep in mind that your effort to compost does not have to be complex to contribute to a regenerative lifestyle with numerous benefits.

By considering these steps to eating more regeneratively, you will swiftly be on a path to healthier and happier eating and a healthier happy earth. 

The solution is always through our bodies and under our feet, meal by meal.

Bon Apetit!

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,
 

SEPTEMBER SEASONAL RECIPE ROUNDUP

I can tell the season is changing because my thoughts have become dominated by all the seasonal foods I want to cook –– it happens to me every late summer/early fall.

I love to be in the kitchen at this time of year.

The harvest season feels so abundant, the farmers market is exploding with bounty, and the recipes I daydream of making are all born through my heightened #foodspiration.

So, rather than choosing just one recipe to share with you this week (almost impossible!), I decided scroll back through the Boulder Nutrition archive to gather a slew of my favorites of the season.

First on my list to make this week was my go-to Wild Mushroom Bisque -- it was heavenly.

This past weekend, Jason and I hiked on some of our favorite trails in the mountains where the leaves were just beginning to turn, and we were wowed by the impressive wild mushroom varieties throughout the forest floor.

I long to be a confident mushroom hunter –– some day I will hone that skill –– but for now it is to my long standing wild mushroom source, Hazel Del Mushrooms, for all the varieties (including my favorite, Lion's Mane).

I hope you enjoy some of these favorite September seasonal foods and recipes, and please feel free to share your creations by tagging me @bouldernutrition — I’d love to see them!

WILD MUSHROOM BISQUE

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green bean chimichurri

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roasted fig and arugula salad

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zucchini collagen jonnycakes

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{Dairy Free} Massaged Kale Caesar

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PALISADE PEACH CAPRESE

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LATE SUMMER STONE FRUIT CRUMBLE

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Together, let's cook up lives we long to live, with food we love to create, to then share it with those we love.

Eat well,

SIX EASY AND TASTY SUMMER RECIPES

originally posted on Chopra.com

How is your summer going? I hope you are enjoying the magic and playfulness of the season while staying cool, hydrated, and well nourished.

My days have been feeling full with expansive summery activities such as strolls through the abundant farmer’s market after work, early evening walks or paddles around the lake, and even a few patio happy hours with friends.


Summer is a longed-for season, and one that I often remind myself to savor.


While that is all good, we may find ourselves getting home at the end of the day little later, and a bit more tuckered out –– especially if you’ve gotten used to hibernating more since the pandemic, like me!


Thank goodness the seasonal foods of summer are more light, fresh, and weeknight dinners can be quick to prepare.


With summer fun in mind, I wanted to share with you six simple, seasonal, and delicious recipes for you to try during your summer season.


I wrote these recipes a while back for the Chopra Center, and decided to share them with you HERE today.

SIX EASY AND TASTY SUMMERTIME RECIPES

Summer Celebratory Salad –– with Creamy Beet Dressing

Just when you thought summer couldn’t get any brighter, try this creamy pink beet dressing to top off your salad.

Prep time: 10 minutes

Ingredients for salad:

• 5 cups mixed greens (or lettuce of choice)

• 3 sliced radishes

• 1/2 organic raspberries (they go great with beets)

• 1 small cucumber, chopped

• 1/2 cup toasted pumpkin seeds

Ingredients for dressing:

• 1 cup cooked beets (available pre-cooked at your local health-food store)

• 1 can coconut milk

• 2 tablespoons balsamic vinegar

• 1/2 lemon, juiced

• 1 tablespoon avocado oil (or oil of choice)

• 1 teaspoon salt

• Water (for desired consistency)

Directions:

In a bowl, toss together salad greens, raspberries, cucumber, radish, and pumpkin seeds.

In a blender, combine beets, coconut milk, balsamic vinegar, lemon juice, oil, and salt. Blend until smooth. Add water until desired thickness is achieved.

Toss salad with dressing.

Serves 2

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Garden Green Gazpacho

This delicious and nutritious fresh spin on a summer gazpacho is quick and easy to make. The nutrient-dense pumpkin seeds are rich in healthy fats, protein, and various minerals such as calcium, phosphorus, magnesium, and iron, making this either a complete and balanced meal, or a lovely side dish.

Prep time: 10 minutes

Ingredients:

• 1 cucumber, peeled

• 1/2 lemon, juiced

• 1 celery stalk

• 1 garlic clove

• 1/2 cup water (more optional)

• 1 avocado

• 1 tablespoon extra-virgin olive oil

• 1/2 cup cilantro

• 2 teaspoons sea salt (or to taste)

• 1 small jalapeño

• 1/4 cup parsley

• 1/4 cup pumpkin seeds

• 1 cup spinach

• 1/4 cup Greek yogurt (optional)

Directions:

Chop the veggies into small pieces.

Mix all ingredients into blender and blend until smooth. Add water as needed for desired consistency.

Add extra sea salt to taste and a dollop of Greek yogurt, if desired.

Serves 4

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Avocado Toast with Himalayan Sea Salt, Watermelon Radish, and Microgreens

The best elements of avocado toast—America’s trendiest breakfast—are simplicity, versatility, the healthy fats in the avocado, and, of course, the buttery rich flavor. While you can’t go wrong with most versions of avocado toast, this is a tasty spin with a summer twist.

Prep time: 5 minutes

Ingredients:

• 1 avocado, sliced

• 2 slices of your favorite bread (I love a dark Rye)

• 2 teaspoons avocado or olive oil

• 1 teaspoon Himalayan sea salt

• 1 watermelon radish, sliced (If unavailable, use any type of radish)

• 1/4 cup microgreens

• Optional: your favorite protein (such as smoked salmon, poached egg, or nitrate-free turkey bacon)

Directions:

Toast bread under broiler or in toaster until your bread is golden brown. Drizzle with oil.

Mash avocado onto toast. Sprinkle with Himalayan sea salt.

Top with sliced watermelon radish and microgreens. Finish it off with your favorite protein.

Serves 1

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Lemon avoCadO Massaged Kale Salad

As you may have heard, kale is known for its powerhouse nutritional density. Massaging raw kale helps it naturally wilt while it remains raw with its nutrients intact. Try this simple salad ready in just minutes.

Prep time: 10 minutes

Ingredients:

• 1 head of kale

• 1 avocado, sliced

• 2 tablespoons olive or avocado oil

• Juice from 1/2 a lemon

• 1 teaspoon sea salt

• 1/4 cup pine nuts

• Protein of choice to top it off

Directions:

Tear the kale leaves off the stem and into bite-size pieces. Place into a bowl and add oil, avocado, lemon, and sea salt.

Massage the kale leaves gently with your hands, coating them with oil and avocado until the kale is slightly wilted. Add cherry tomatoes and toasted pumpkin seeds. Toss and enjoy.

Serving suggestions: This salad is a wonderful side dish for any meal. You can also try topping it off with your favorite protein, such as baked tofu, grilled chicken, or smoked salmon.

Serves 4

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Veggie Medley Quinoa/Cauli-Rice Bowl with Tahini Drizzle

You can pour this tahini drizzle on almost anything for a delicious dose of protein and fat (or just eat it right off the spoon!). Add it to your favorite seasonal stir-fried vegetable and quinoa or cauliflower rice bowl and you will have a tasty dinner ready in minutes.

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients for quinoa/cauliflower rice bowl:

• 2 cloves garlic, peeled and minced

• 1/2 onion, chopped

• 1 teaspoon sea salt

• 2 tablespoons avocado oil

• 1 cup uncooked quinoa or cauliflower rice

• 2 cups boiling water

• 2 cups your favorite summer vegetables:

  • Peppers

  • Broccoli

  • Sweet potato

  • Cabbage

  • Leafy greens of any sort

  • Green beans

  • Tomatoes

  • Zucchini

  • Mushrooms

  • Bok choy

  • Leeks

Ingredients for tahini drizzle:

• 1/2 cup tahini

• 2 tablespoons tamari or coconut aminos

• 1 clove garlic

• 1/2 inch piece of ginger (same size as a garlic clove)

• 1 lemon, juiced

• 1/2 cup water (depending on desired thickness)

Directions:

Cook 1 cup of quinoa in 2 cups of boiling water for 15 minutes.

While the quinoa is cooking, sauté chopped garlic and onion with avocado oil until lightly cooked and aromatic.

Add your favorite chopped vegetables (2 cups, raw) to pan. Sprinkle with sea salt. Sauté until lightly cooked (3–5 minutes). Place the tahini sauce ingredients in a blender and blend until smooth.

Place quinoa/cauliflower rice and vegetables in a bowl, drizzle with tahini sauce, and mix. While quinoa is a complete protein, feel free to add your favorite protein to top it off.

Serves 2

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Asian Chicken Slaw with Red Cabbage, Black Sesame Seeds, and Avocado

Try this spin on a mayonnaise-free slaw. Rich in phytonutrients (nutrients found in some plants that may have health benefits for humans), red cabbage is a wonderful cancer-fighting, antioxidant-rich healing food to add to your diet. The Asian-inspired dressing gives this dish a delightful bit of spice and flavor.

Prep time: 15 minutes

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Ingredients for slaw:

• 3 cups shredded red cabbage

• 3 shredded carrots

• 1 avocado, cubed

• 3 tablespoons black sesame seeds

• 2 cups cooked chicken (grilled or roasted)

Ingredients for dressing:

• 1/2 cup toasted sesame oil

• 1/4 cup rice vinegar

• 2 tablespoons red chili paste

• 2 tablespoons honey

• 1 teaspoon wasabi paste (optional)

Directions:

For the dressing, whisk together all ingredients well.

Then mix the shredded red cabbage and carrot together. Toss with avocado and black sesame seeds. Pour the dressing over cabbage slaw little by little–tasting as you go–to be sure you find the perfect amount for you. Mix well.

Top with cooked chicken and serve.

Serves 4

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Cooking summer meals can be healthy and efficient. Nourishing yourself with nutrient-dense summer foods will keep your energy and vitality high so that you can enjoy all of your fun in the sun.

I hope you enjoy these, and feel free to tag me if you make these @bouldernutrition. I would love to see your seasonal summer creations.

Eat Well Friends,

Want more recipes to explore? Feel free to explore the many Boulder Nutrition favorites below:

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!)

RIGOR OR REST?

I write to you with a heavy heart this morning, after hearing of yet another mass shooting in Oklahoma.  

With the state of the world in utter chaos, as well as navigating our own personal ups and downs, it can all feel like too much to bear.

How we tend to ourselves is more important than ever. 

That said, there are times within the cycles of our lives for rigor and there are times for rest.

We may feel the energy, the fire, and the commitment to make necessary changes in our own lives to be of service, knowing there is much work to be done in this world.

Conversely, we may need deep rest, time to restore, and to soften into the safe place within us.  Rest can allow us to have the space to feel, process, unwind, integrate, and to gather our energy.  

Q: Do you need more rigor or more rest?

These qualities can show up in how we move through our days, how and what we eat, the type of exercise we do, the style of yoga we practice, and what we say yes or no to.

Wherever you fall on this spectrum (between rigor and rest) is the perfect barometer by which to create aligned action –– the actions that match what you need most for your well-being.

Although the change of season into warmer days usually feels invigorating for me, I have been craving a time of deep rest. While rest used to be something that I most often resisted, I have learned just how therapeutic and healing rest can be.

I invite you to join me in asking your inner wisdom what you need most.

If you are feeling heartbroken, overwhelmed, and/or emotionally exhausted with so much tragedy swirling in our world, remember to simplify where you can. 

All love,
 

WANT TO KEEP READING? ENJOY MORE ARTICLES BELOW!

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,

THE SCIENCE OF GRATITUDE [AND 10 THANKSGIVING RECIPES]

As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.


This was, no doubt, one of my hardest pandemic moments.


It is often these darker moments of life that shine the light on what we cherish most.


For me, this Thanksgiving season is illuminating a whole new level of gratitude.


While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.

Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:

• Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.

• Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.

• Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.

• Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.

• Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.

Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.

As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky. 


Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.

Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.


Eat well, rest deeply, and take extra good care of you.

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Roasted Rainbow Beet Salad

Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!

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Farmers market Green bean casserole

I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.

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Crispy balsamic roasted Brussels

This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.

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Celeriac Mash Up

I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!

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Charred Beets and beens

I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!

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Gluten-free Peasant loaf stuffing

Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.

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pasture-raised Turkey confit

I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.

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grateful cranberry sauce

This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

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wild mushroom miso gravy

I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.

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Horn of the moon pumkin pie {with coconut cream}

A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!

From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.

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EMBRACING PREVENTION

"EVERY JOURNEY BEGINS WITH A SINGLE STEP"

I have a Q for you today:  Amid the many other to-do's you have in your life, where does your daily health care fall on your list?


If you are like me, you might find yourself swooped into work deadlines, kid activities, supporting many others in your life, and maybe even binge watching Netflix or loosing yourself in some social media scrolling. 


Time can slip away so quickly in today’s bustling world.


Staying on top of our health takes a lot of diligence, awareness and empowerment. For me, somedays it can feel like a full-time job.  

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

In my practice, Boulder Nutrition, I both treat and support many women in both breast cancer prevention and nutritional support during treatment for breast cancer.

So today, I wanted to dedicate the following article to:

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

• The many people whose lives have been touched by cancer, directly or through loved ones.

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

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

*EMBRACING PREVENTION* 

 

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

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

Here are a few ways to ensure we are doing everything we can to keep that decrease on the rise:

1.  EXAMINE

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

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

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

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

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

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

2.  SLEEP

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

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

The Facts:

• If you sleep eight hours per night (or more), you lower your chances for breast cancer by 72%.

• Trouble sleeping? Add in a time released melatonin (which also decreases breast cancer) to help with deeper more restful sleep, as well as overall antioxidant and immuno-support.

3. CLEANSE

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

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

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

Consider:

• Keeping your body and your diet as "cleanse friendly" as possible day to day.

• Minimizing your fish intake to 2-3 servings per week to avoid heavy metals (and stay away from fish known for extra high heavy metal toxicity).

• Take detoxifying supplements and herbs (see below).

• Perform a seasonal cleanse or purification to keep your body cleansing regularly.

• Detox your home from synthetic (toxic) products that can be replaced with more natural cleaners, detergents, scents and products.

4.  NOURISH

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

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

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

2.  The inflammatory characteristics of our food.

3.  The insulin response to our food.

Some dietary recommendations:

• Eat a diet based on whole natural ingredients. Eat organic whenever possible.

• Add lots of leafy green vegetables, especially of the broccoli family. *A study in JAMA (Journal of American Medicine) showed that eating 5 servings of the broccoli family (cabbage, Brussel sprouts, kale, broccoli, radish, cauliflower etc.) decreases breast cancer incidence by 50%.

• Avoid inflammatory foods such as gluten, sugar, refined carbohydrates and artificial ingredients.

• Be careful with soy. Over 95% of our American soy is GMO so if you are going to eat it (in small amounts) be sure it is organic. *A recent study from JAMA (Journal of American Medicine) states that small amounts of soy actually decrease the recurrence of breast cancer.

• Eat low glycemic food. Keep your blood sugar stable. High levels of insulin (caused by a diet high in sugars) cause both inflammation and an imbalance in hormones, including estrogen. A high glycemic diet increases chances of breast cancer by 44%.

• Eat healthy natural fats found in nature. (No need to eat low fat, just good quality fat.)

5.  BOOST

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

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

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

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

Supplements to consider:

• A high potency multivitamin: A well rounded dose of all the essential vitamins and minerals will ensure the best cellular, metabolic, and detoxification mechanisms in the body.

• Omega 3: Omega 3's are some of the most potent and anti-inflammatory oils you can add into your supplement protocol. *Studies show that when a woman has adequate levels of omega 3's she decreases her chance of breast cancer by 32%.

• Probiotic: I am sure you have heard about the second brain, or the microbiome? Daily doses of a well-rounded LIVE probiotic will ensure your digestive flora are in good standing supporting you in the optimal absorption of all the other nutrients you need to feel your best.

• Iodine (with Selenium): Iodine deficiency is very common (more often noted for the thyroid). Supplementing with iodine has been shown to help the normal structure of the breast tissue. Adequate iodine literally turns off the production of estradiol.

• DIM: Diindolmethane is the phytochemical produced in the digestion of the brassica family (broccoli) is integral in the metabolizing of estrogen through the liver. DIM literally balances hormones from PMS to menopausal symptoms to decreasing risk of breast cancer.

• Vitamin D3: Vitamin D deficiency is extremely high (even in sunny areas). Vitamin D3 Inhibits growth of breast cancer cells. Ensure that your levels are where they need to be, if not add regular dose of vitamin D.

• Whey protein: Whey protein boosts glutathione levels in the liver and aids the body in the detoxification process. Whey is also known to chelate to heavy metals (such as mercury) and aid in the elimination through stage II detoxification.

• CoQ10: If you are deficient in CoQ10 (usually from being on a statin drug) you increase your risk of breast cancer by 800%. If you are taking a statin drug, please take a regular daily dose of a highly concentrated CoQ10.

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

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

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

With All Love,

Sue

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OUR ONLINE APOTHECARY WILL GIVE YOU AN EASY AND EFFiCIENT WAY TO KEEP YOUR SUPPLEMENT PROGRAM CONSISTENT.  COME ON OVER AND CHECK IT OUT HERE

 

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:

COMBAT STRESS (AND SLEEP DEEPER) WITH THIS POTENT SECRET INGREDIENT

WOAH, it has been quite a week, and a tumultuous ride.


And... as you know, we could be on this roller coaster for a while yet.


Fear, anxiety, and stress are higher now in this country (and world) than ever. While this is totally natural during these incredibly uncertain times, I also want to remind us all (myself included) to go to our breath, our stillness, and our inner calm –– as often as possible.

As always, I am here to remind you of some important resources you can use to ensure your personal ride is as smooth and supported as possible.



I have a potent secret weapon for you today –– a powerful antidote for stress, anxiety and fear –– to ease your nervous system, quell your monkey mind and bring you home to yourself, no matter what is going on around you.

COMBAT STRESS (AND SLEEP DEEPER) WITH THIS POTENT SECRET INGREDIENT

Clearly, 2020 is proving to be a challenging year for many. The pandemic has made us fear for the health of our loved ones and wreaked havoc on our schedules. The news cycle, even beyond politics and this current election, has not offered much relief. 

With so much out of control in our outside world, it is important you focus on what we can control to take care of ourselves within our inside worlds. One of my favorite ways to support the body during times of restless sleep, worry and stress is through the use of adaptogens.

What are Adaptogens?

Adaptogens are non-toxic plant extracts that have neuro-protective, anti-fatigue, and antidepressant properties. As a result, they decrease one’s sensitivity to stressors.

The study on adaptogens took off during WWII when there was a need to increase soldier’s stamina and performance while at war.

Subsequently, in the 1960’s the USSR took an interest in studying adaptogens. Since then, adaptogens have been studied worldwide and the number of recognized adaptogens has grown, each with unique properties but all meant to help the body return to peaceful homeostasis.

Common adaptogens include rhodiola, holy basil, ginseng, turmeric, and one of my personal favorites — ashwagandha.

Where Does Ashwagandha Come From?

The adaptogen ashwagandha (Withania Somnifera) is an herb used in Ayurveda, a holistic medicine system that originated in India over 3,000 years ago.

Within the practice of Ayurveda, ashwagandha is considered herbal remedy that promotes longevity and vitality. 

Ashwagandha is itself a native plant to India and some regions of Nepal. The herb is a part of the nightshade family and its beneficial properties come from the withanolide compounds that are found in the root of the plant. Withanolides bind to the cell receptor sites and can prevent an excess of stress hormone from being produced in the body. 

The Benefits of Ashwagandha

Ashwagandha is most known for its stress-relieving properties. According to Psychology Today, a 2012 study found a significant decrease in anxiety when comparing the volunteers who took 300 mg of Ashwagandha each day, to those volunteers who took a placebo (over a period of two months).

In addition, ashwagandha can help support the body by:

• Reducing fatigue 

• Improving sexual function

• Supporting healthy thyroid functioning

• Lowering inflammation 

• Increasing concentration

Not all supplements are created equal and it is important to get ashwagandha from a company who sources high-quality ingredients, combined correctly for the highest efficacy.

My Personal Experience

I have been taking Ashwagandha from FarmHaven as of late, and I am blown away by my new found sense of calm –– especially in the middle of the night!

Normally, if I wake up during the wee dark hours, my mind tends to find something to be anxious about, and there is a lot to choose from as of late!

Even just last night, election eve of all things, where my tension was higher than usual, I surprisingly slept better than I have in weeks.

That is no small feat for me.

FarmHaven blend their ashwagandha with ginger and a black pepper extract which boost the bioavailability of the ashwagandha.

FarmHaven Ashwagandha combines a 1200mg dose of organic ashwagandha root with 100mg of organic ginger root powder and 10mg of black pepper extract.

This formula is vegan, non-GMO and free from gluten, corn, soy, preservatives, and any artificial ingredients.

I stand by the quality and efficacy 100%. Want to give this a try?

I spoke to FarmHaven, and they are offering you 15% percent off your next order. Use the code BOULDERNUTRITION at checkout.

As always, I only recommend products that have superior quality and that I feel confident will support you in your health and healing.

Please let me know if you have any questions at all.

Here’s to calm days and restful nights ahead!

MY FAVORITE TRICKS AND TREATS

Q:  Have you ever had a Halloween hangover?


You may take this quite literally –– like the time you accepted one too many spooky cocktails from your favorite festive neighbor, because you wanted to celebrate with your own kind of trick-or-treat.


Or, if you have (or know) a particularly sensitive child –– you may have a slightly different understanding.


Such was the year I got a phone call from Elijah's first grade teacher, Ms. Kylie, saying Elijah needed to be picked up from school early, the very day after Halloween.


You may see why this was the day I coined the phrase...Halloween Hangover.


When Elijah was young, he could get out of whack so quickly when it came to food –– hangry was his middle name. Similarly, when he ate too much sugar, I had a disaster on my hands.


So, I am here to offer you a little Halloween safeguard. This may be the strangest Halloween of our time (#pandemiclife) so I thought these nutritionist-approved tricks and treats may spice up your day and be of service.

In the meantime, I hope you find your inner witch this year. This world could really use a dose of magic.

My Favorite Tricks and Treats Here
[Tasty 🎃 Recipe Included]

Originally Published on Chopra.com

With Halloween weekend before us, you may be wondering how to keep you and your family healthy during the most sugary holiday of the year. While most Halloweens will be chock full of conventional, sugary candy, there are quite a few natural, real-food snacks for you to incorporate, too.

Steering away from sugar is not always an easy feat around Halloween, but these alternative ideas will set you up for success.

Here are eight real-food Halloween treats for you (and your kids) to explore.

1. Honey Sticks

Nothing says naturally sweet more than the flavor of honey. You may think of honey as just a sweetener for your tea, but raw honey’s health benefits go far and beyond. Studies show that honey is antiviral, antibacterial, and antimicrobial—helping keep you and your little ones’ immune systems strong and robust as the weather changes to cooler days and nights. Honey straws are easy for kids to gather and enjoy on Halloween.

You can find honey sticks (or straws) at most health food stores in a variety of flavors. Make sure to save a few of these tasty treats for yourself!

2. Organic Dark Chocolate

Teaching your kids the difference between an organic, pure dark chocolate treat and a commercial sugary version is a task worth undertaking. Real dark chocolate is a powerful superfood with an array of health benefits. The cacao bean (the source of dark chocolate) is a revered rainforest food, containing an array of antioxidants that boost health.

Look for chocolate treats that are high in cacao content, low in sugar, and from organic and fair-trade sources, if possible. Brands such as Chocolove, Lily’s, Endangered Species Chocolate, and GREEN & BLACK’S are available at your local health food store.

Many of these brands make mini versions that are just perfect for Halloween treats.

3. Cocomels (by JJ’s Sweets)

JJ’s Sweets is a candy company dedicated to offering delicious, healthy, and mindfully crafted treats. A fantastic blend of smooth dark chocolate and chewy coconut milk caramel, Cocomel treats are made with simple ingredients and are plant-based, organic, vegan, kosher, without dairy or gluten, and non-GMO project verified.

Switching out dairy for a creamy coconut milk is a great benefit for those with dairy sensitivities. Coconut milk (along with coconut oil and coconut water) is a rich source of MCT oil (medium-chain triglycerides), which have been shown to have a beneficial effect on weight loss, and boost energy and exercise performance.

Cocomels are a delicious and healthful Halloween treat and can be found at your local health food store or on Amazon.

4. Apple Cider Mulling Spice Packets

Apples and fall go together like Halloween and treats! Why not offer a little warming apple cider spice to your trick-or-treaters this year? Spices such as cinnamon, ginger, cardamom, and cloves are observed to be thermogenic—turning up the internal heat in your body for extra-thorough metabolic stimulation.

As you and your friends wrap your hands around this warm mug of fall goodness, it will help you cozy up after a long Halloween eve. Try brands such as Simply Organic and Martinelli’s.

5. Dried Fruit and Veggie Snacks

Dried fruit snacks are a naturally sweet and satiating nature-based treat. Found in a variety of flavors and fruit-and-vegetable combinations, these individually packaged dried fruit treats are convenient little snacks for Halloween. 

Studies show that fruit and vegetable intake is associated with a reduced risk of chronic disease, and the World Health Organization recommends adults consume at least 5 servings (400 g) a day of fruits and vegetables (excluding starches).

Many dried fruit and veggie snacks are close to 1 serving of your recommended daily allowance (RDA) for fruits and vegetables. Try choosing non-GMO, organic, and all-natural brands such as Clif Kid Zbar, Veggie-Go’s Organic fruit and veggie Strips, or Stretch Island fruit leather snacks.

6. Granola Bars (Minis)

Granola bars are a go-to when it comes to on-the-go snacks and healthy Halloween treats. While there are many brands of granola bars that are full of healthy ingredients—naturally sweetened and high in dietary fiber and protein—there are many that are not.

When choosing yours, be sure to carefully read ingredient labels and nutrition facts; not all bars are created equal –– and avoid bars high in sugar (including artificial sweeteners ) and low in fiber. For convenient little trick-or-treat snacks, try Bobo’s Bites or KIND minis.

7. Justin’s Nut Butter Treats

Believe it or not, pure and simple ingredients can make for a delicious and nutritious trick-or-treat goodie. Products like those from Justin’s are a versatile and tasty way to enjoy your Halloween.

From flavored nut butter packets (including chocolate hazelnut butter) to snack packs with pretzels for dipping to healthy variations of peanut butter cups (including almond butter cups), you will find a plethora of kid-friendly treats to explore for Halloween.

Nut and seed butters are a great way to integrate the health benefits of nuts and seeds into your diet. They are good sources of protein, fat, and a vast amount of vitamins, minerals, amino acids, and phytochemicals (active compounds found in plants), making them a healthful addition to your diet.

8. Sesame Honey Sticks

The perfectly sweet combination of honey and sesame together in little individually wrapped bite-sized pieces is a natural and real-food treat to try this Halloween. Not only is this flavor combination rooted in the healthy Mediterranean tradition, but sesame seeds are also rich in essential trace minerals such as iron and calcium.

Be sure to give these holiday-inspired treats a try. Brands to check out include Joyva and Ziyad.

Recipe: Pumpkin Oat Cookies {Gluten Free}

Yield: 16–18 cookies

Yummy and naturally sweet with minimal ingredients.

Ingredients:

• 1 cup pumpkin purée

• 2 cups quick oats

• 1/4 cup coconut sugar

• 1/2 cup of your favorite nut butter

• 1 teaspoon pumpkin pie spice

• 1 teaspoon cinnamon

• 1 cup lily’s extra-dark chocolate chips (optional)

Directions:

1. Preheat oven to 350 degrees F.

2. Prepare cookie sheets with nonstick spray.

3. In a large bowl, mix together the oats, pumpkin, sweetener, nut butter, pumpkin pie spice, and cinnamon (and optional chocolate chips).

4. Stir until fully mixed.

5. Form dough into tablespoon-sized balls and gently press down onto baking sheet to flatten into cookie shape.

6. Bake for 15–17 minutes.

7. Store in airtight container in the refrigerator.

Bringing mindful eating into your holidays is always a good idea. Learning to eat naturally sweet treats will help you, and your family, experience greater health and vitality this Halloween season without compromising the celebratory and festive time of trick-or-treating.

FIVE FALL FOODS FULL OF FLAVOR

FIVE FALL FOODS FULL OF FLAVOR

"BREAD, THAT THIS HOUSE MAY NEVER KNOW HUNGER. SALT, THAT LIFE MAY ALWAYS HAVE FLAVOR. AND WINE, THAT JOY AND PROSPERITY MAY REIGN FOREVER"

DONNA REID

Photo Credit: @myberryforest

Originally Posted on Chopra.com

I am just back from a quick trip into the golden Aspen trees in Southern Colorado where I was joined by a group of heartwarming and beautiful women on our Colorado fall (mini) retreat.


I loved being in the mountains all weekend –– looking into the vast starry skies, taking walks in the leaves and enjoying nourishing food, women's workshops and yoga.


I feel so well fed and nourished.


Notably, there are endless foods and flavors of fall to explore—each with a unique nuance to entice your palate.

Have you heard of the five flavors? Each flavor is known in traditional medicing (TCM) for different qualities and elements. Each of the five flavors has its own unique medicinal properties that can be honed and fine-tuned within your eating. Often known as the taste of satiation, the combination and balance of all six flavors are said to give you the feeling of not only being satiated but being satiated well.

More About the Five Flavors

Before diving into some delicious fall foods full of flavor, here is a peek into deeper descriptions of the six Ayurvedic flavors:

• Sweet: Sweetness is considered a nourishing flavor—from homemade desserts to foods that turn into sugar such as rice or bread. When used wisely, sweetness soothes the body and heart.

• Salty: Salt maintains the electrolyte balance in your cells. The salty flavor is said to amplify and harmonize the other flavors bringing out the best flavors of a meal.

• Pungent: Foods such as hot peppers, garlic, and ginger are considered pungent (or spicy) in flavor (also known as spicy). Pungent flavors are said to clear the sinuses, improve circulation and boost energy and metabolism.

• Bitter: Bitter is experienced in foods like kale, turnips, and chocolate. Bitter foods detoxify the body.

• Sour: Citrus, green grapes, and fermented foods such as vinegars and pickles are known for their sour flavor. Sour foods support a strong and healthy digestion. The sour flavor is also known to invigorate one’s appetite.

Now is the perfect time to visit any of your local farmers’ markets to pick up fresh, seasonal produce that you will fall in love with. Let’s take a peek into these five fall foods full of different varieties of these flavors.

1. Ginger

Flavors: Pungent/Sweet

Ginger’s warming quality makes it a perfect addition to many of your fall recipes for this year’s harvest time. Ginger is a potent root vegetable that is chock full of medicinal properties. Ginger is used worldwide for its full flavor and healing properties. Along with its high level of antioxidants and antimicrobial properties, eating more ginger has been linked to health benefits such as reducing arthritis and inflammatory conditions, soothing digestion and combatting diabetes, cancer, and cardiovascular disease.

One study looked at the various healing properties of ginger and found antimicrobial properties strong enough to fight E. coli and salmonella. Ginger contains several elements that have antibacterial and antifungal effects.

Notably, this makes ginger a wonderful food and flavor to include in your fall meals—especially to keep your immune system strong and vital as the weather changes into fall.

How to enjoy: Try grating ginger and gently boiling in water for 15 minutes to create a medicinal tea. Simply add some lemon and honey for an immune-boosting tonic. Throw a lightly chopped piece into your morning smoothie or juicer. Try adding some ginger into your favorite stir-fry or soups.

Sesame Ginger Stir-Fry with Quinoa

Try this delicious and warming bowl of goodness for dinner, with plenty of room for your favorite vegetables, hearty quinoa, and protein of choice. The ginger (and sriracha) add just enough heat to tantalize your taste buds while also boosting your immunity for the fall. Enjoy!

Ingredients:

• 1-inch grated ginger

• 3 cloves garlic

• 4 cups of chopped stir-fry vegetables (such as broccoli, snap peas, cauliflower, red or green peppers, and carrots)

• 2 cups of leafy greens of choice (such as kale, spinach, mustard greens, swiss chard)

• 2 cups protein of choice (organic chicken or tofu recommended)

• 1 tablespoon avocado or coconut oil (for cooking)

• 2 tablespoons sesame oil

• 2 tablespoons tamari

• 2 pinches of sea salt

• 3 cups cooked quinoa

• 1 tablespoon of sriracha (optional for spicy flavor)

• 2 tablespoons of black sesame seeds

Directions:

Chop your desired protein into bite-sized pieces and sauté with your cooking oil and a pinch of salt.

Stir in a pan or wok over high until cooked. Place cooked protein off to the side.

Using the same pan, add a bit more oil and sauté garlic and ginger for about one minute. Add your vegetables of choice with a pinch of salt and sauté until tender (3–4 minutes). If the pan dries out, add a touch more oil or a splash of water.

Once the dense vegetables are cooked, shut off the heat and mix in your leafy greens for just a minute until they wilt.

Combine your protein, vegetables, and cooked quinoa into a bowl. Toss with sesame oil, tamari, sriracha, and sesame seeds. Serve warm.

Serves 2

2. Turnip

Flavors: Bitter/Pungent/Sweet

Turnips are one of the oldest cultivated vegetables, grown in moderate climates around the world. Turnips are a root vegetable, with earthy delightful flavors that get sweeter with cooking. Turnip greens can also be eaten; prepare similar to any other green.

Turnips are a good source of vitamin C making them a great immune booster for you this fall.

How to enjoy: Try turnips cooked into your favorite dinner soups or hearty stews. Roast them until golden brown (recipe below) or simply enjoy grated raw over your favorite salad.

Simple Autumn Roasted Turnips

The delightful mingling of the flavors of roasted turnips is a sure way to celebrate the fall season. Roasting turnips brings out the sweetness and softens the bitterness at the same time. Try as a substitute for roasted potatoes to change things up this fall. Gluten-free, paleo, and vegan.

Ingredients:

• 3 medium-sized turnips

• 4 tablespoons of avocado oil or ghee

• 2 teaspoons of sea salt

• 1 teaspoon pepper

• 2 sprigs of chopped fresh thyme

Directions:

Preheat oven to 450 degrees.

Chop your turnips into bite-sized pieces and place in a bowl.

Pour in avocado oil or melted ghee, sea salt, pepper, and thyme. Roll gently in the bowl until the turnips evenly coated.

With a slotted spoon, transfer the turnips onto a baking pan and leave excess oil in a bowl (if the turnips are coated well).

Roast for approximately 30 minutes. Add extra sea salt and pepper to taste.

Serves 4

3. Apples

Flavors: Sour/Sweet

Have you tried a seasonal local apple recently? The combination of flavors—sour and sweet—makes for a delightful palate explosion. With an array of health benefits that include heart health, cancer prevention, and stabilized blood sugar levels, apples are a tasty and versatile fruit that you’re sure to love this fall.

How to enjoy: The best thing about apples is that they taste great as is. Likewise, apples make a great on-the-go snack, especially along with a handful of nuts. Honeycrisp apples are tasty lightly cooked to top off a warm bowl of steel-cut oats, with a dash of ghee and cinnamon, for a soothing fall breakfast. Bake into a delicious crisp combined with other fall flavors (recipe below) such as cinnamon and ginger.

Grain-Free Apple Ginger Crisp

Nothing says autumn more than apple season. This delicious and guilt-free dessert is a wonderful way to enjoy your favorite varieties of apples. The warming flavors of ginger and cinnamon are just right to add even more fall flair to this tasty sweet treat.

Ingredients for Fruit Filling:

• 4 ripe apples

• 1 teaspoon ground ginger

• 1/2 teaspoon cinnamon

• 1/4 teaspoon nutmeg

• 1 tablespoon arrowroot flour

Ingredients for Crisp Topping:

• 1 cup almond flour

• 2/3 cup desiccated coconut

• 1/4 cup coconut oil, butter, or ghee

• 3 tablespoons maple syrup

• 1/2 teaspoon baking powder

Directions:

Preheat oven to 350.

Slice apples evenly, about a quarter-inch thick, and add to a baking dish (approximately 8" in diameter if circular or 8"x8" if square). Toss with spices and one tablespoon of arrowroot flour.

Prepare the crisp topping by combining all ingredients together using a fork.

Bake for 40 minutes; let cool before serving to allow the fruit to thicken.

4. Cinnamon

Flavors: Pungent/Bitter/Sweet

Do you like the popular sweet and spicy spice cinnamon? Cinnamon is used in many dishes in cultures far and wide. Cinnamon comes from the inner bark of a variety of trees that belong to the genus Cinnamomum.

Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.

How to enjoy: Cinnamon is an easy (and forgiving) spice to cook with as it is delightfully sweet and warming. Cinnamon goes well with homemade pies, smoothies, teas, warm cereals, and baking.

Spicy Chai Green Smoothie

Try the Spicy Chai Green Smoothie below as a nice way to enhance your morning smoothie with warming flavors of fall.

Ingredients:

• 2 handfuls of baby spinach

• 1/2 avocado

• 2 cups room temperature or lightly chilled, unsweetened ginger and cinnamon rich chai tea (brewed or concentrate)

• 12 oz. non-dairy milk

• 1 teaspoon raw honey

• 1 tablespoon coconut oil

• 1/4 cup vanilla protein powder

• Extra fresh cinnamon or ginger to taste

Directions:

Add these goods into your blender and blend for 30 seconds until smooth.

Serves 2

5. Kale

Flavors: Bitter

Kale is known as a superfood because of its incredibly high antioxidant levels and outstanding ORAC value (oxygen reactive absorbance capacity)—the scale that measures the antioxidant capacity of a food.

Kale is versatile and easy to cook. If you want to power up your plate this fall, explore the many ways to include kale in your diet.

How to enjoy: Try adding baby kale to your green smoothie. Roast it in the oven into delicious kale chips (recipe below) or add it to your favorite soup or stew right before serving as to gently wilt it, preserving its brilliant bright green color.

Roasted Kale Chips

Do you crave salty and crunchy snacks? If so, give yourself a snack-shapeshift with these simple and fun kale chips. Packed with nutrients, yet perfectly crunchy and salty. Use as a side dish to any meal or eat as a snack for on-the-go days.

Ingredients:

• 1 bunch of kale

• 2 tablespoons coconut oil

• 2 tablespoons tamari

• 1 tablespoon of nutritional yeast (optional)

Directions:

De-stem the kale and rip into bite-sized pieces. Place the leaves on a cookie sheet and coat the leaves in warmed coconut oil (liquid) and tamari, and then place in the oven on broil. Watch carefully as they can crisp up quickly, depending on your oven.

After approximately 2 minutes, toss. Then leave in until desired crispness (usually about 2 more minutes).

When it’s done you will have crisp tasty kale chips—a great addition to any meal or a snack!

Serves 4

There are endless foods and flavors of fall to explore—each food and flavor with a unique nuance to entice your palate. Enjoy savoring the many fall flavors, refining your senses, and elevating your eating this season.

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HOW TO GET GLOWING RADIANT SKIN

It’s a hot and dry time of the year in many places in the northern hemisphere ––the sun has been strong, the air has been dry and our skin surely needs a little extra TLC.

The sun is something that can accentuate our overall health or with over- exposure, the effects are dangerous and damaging. It’s no myth that what we put in and on our bodies, is directly reflected in the quality of our skin health.

Here are some easy ways we can enjoy the late summer lifestyle, while still taking care to maintain healthy, and glowing skin.

Step One: Hydrate

Our skin is our largest detoxifying organ and it is most radiant when all its cells are properly nourished and hydrated.

There’s a simple equation to gauge how much water you need to drink every day: Take your body weight, divide by two, and convert that number to ounces. This will give you the minimal amount of water your body needs to stay sufficiently hydrated. 

With increased physical activity or time being out in the hot and dry sun day you will require more hydration.

Water is also a crucial detoxifying agent, keeping the liver and the related organs (i.e. skin) flushed and fresh.

For a more versatile hydration boost, try adding some electrolytes to your water.

 

Step Two: Moderate

As most of you may know, our bodies absorb vital nutrient energy from the sun in the form of Vitamin D. What you may not know is that too much exposure will prevent this from effectively happening.

Just as your muscles need a warm-up before performing an intense athletic activity, your skin needs to ease into sun exposure before it can efficiently reap the benefits.

Minimize damage while still getting healthy Vitamin D exposure by choosing the safest times of day to be in the sun –– before 10 am and after 4 pm.

Step Three: Protect

When searching for the right sunscreen, it is important to use an eco-friendly, biodegradable product, so be sure to read the ingredients before you buy!

Additionally, topical antioxidants such as Vitamin C, Vitamin E and green tea extract help to increase absorption directly into skin cells, concentrating the skin’s continual repairing process.

These nutrients fight free radical damage from the sun and environmental pollution and stress. The gradual buildup of these antioxidants on the skin can provide protection for up to a few days at a time.

Here are some important ingredients to avoid when buying a sunscreen:

• paba: a chemical used in sunscreens since the 1950s that is now showing an increase in free radical damage;

• parabens: a pertrolium-based preservative that never leaves the blood stream and has been shown in studies to have a direct link to breast tumors and sperm count reduction;

•  triethanolamine (TEA): which may cause the formation of cancer-causing nitrosamines when combined with nitrite (another preservative); and

• benzophenome: one of the most powerful known free radical generators.

Also, minerals such as zinc and titanium dioxide are extremely beneficial in protecting the skin from harmful UVA and UVB rays when applied topically.

Using skin-friendly oils as full-body moisturizers, such as coconut, almond, and olive oil, will enhance the skin’s overall appearance. Red Palm Fruit oil, which can be found in your grocery store, is one of the highest sources of antioxidants in the form of carotenoids, tocopherols and tocotrienols, all of which replenish the skin with essential nutrients. Red palm fruit oil can be applied topically during sun exposure or shortly after.

 

Step Four: Nourish

As I mentioned earlier, diet is a major factor in maintaining a radiant glow and preventing free radical damage. Because skin is the body’s largest organ, it requires a lot of resources and energy to stay healthy. Some general rules of thumb for eating a skin-friendly diet include:

• Balance your blood sugar. When you sugar is off you are both negatively impacting the inflammatory response in your body (hello acne) and throwing your hormones into a tailspin. Sabilizing your blood sugar will do wonders for your radiance –– inside and out!

• Eat a diet based in whole foods loaded up with phytochemicals (superfoods), Eat fresh, local produce in a rainbow of colors, ensuring that you get all the essential nutrients and enzymes.

• Eat foods that are rich in Omega 3’s will aid in the skin’s ability to fight free radical damage. In maintaining healthy, youthful skin it is crucial to avoid hydrogenated and partially hydrogenated oils, trans fats, and processed carbohydrates.

• Cleanse with the seasons. Allowing your body a chance to cleanse at least twice per year will not only cleanse various organ systems in the body –– such as the liver, kidneys, colon, and gall bladder –– but will also be visible in your clear bright skin, free from age spots, blemishes, and unwanted toxins.

Step Five: Rest

Sleep helps you regenerate the skin. Sleep can also help to release tension in your nervous system as well as give you more emotional resiliency to manage stressful situations.

The earlier you can get to bed, the better. In many eastern traditions, it is said that each hour before midnight is worth 2 hours of sleep after midnight.

In addition to sleep, try a relaxation practice such as yoga, meditation, or journaling. These types of practices bring us to a centered, grounded place and support us in moving through daily stress with a lot more ease.

Your skin health will benefit from a peaceful, rested, and relaxed day-to-day existence that revolves around balance, nourishment, mindfulness.

Step Six:  Delight

Pleasure is one of the principle ingredients in our daily health.  Pleasure heals.

Each time we experience pleasure, we release a powerful molecule in the body called nitric oxide.  Nitric oxide does wonders for our inflammation, and is the most powerful fighter of free radical damage. 

Laughter, exercise, nature, joy, touch and connection with others are some of the most common ways to increase nitric oxide in our bodies. 

Your smile is always your radiance.  Remember, your radiance shines from within. 

Glowing skin is always in!

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7 FOODS TO BALANCE YOUR BLOOD SUGAR AND HELP FIGHT TYPE 2 DIABETES

I have a question for you today: Do you have a sweet tooth?


When you are aspiring to find your way to more healthy eating and living, you may think you've hit a dead end when it comes to this big (and common!) obstacle.


Before we move on, let's get something straight.


You are not your sweet tooth.


But, considering our market places are filled to the brim with sugary snacks and grab-and-go carb craziness, you may be asking yourself a very prevailing question:


How do I get off the sugar train?


Trust me, I get this question all the time, and my answer is simple: Stabilize your blood sugar.


One of the guiding health principles I live by is add in to crowd out.


What I have learned in over 18 years of private practice is that giving something up (such as your favorite daily sweet treat) is a lot more challenging for most of us than adding in something new.


It works like this: When you build momentum by adding in the good stuff, you will begin to crowd out all those sneaky foods that are throwing you in to a sweet tooth storm.


Food is such potent medicine.


And...you can change your body chemistry with some wise and effective additions.

7 FOODS TO BALANCE YOUR BLOOD SUGAR AND FIGHT TYPE 2 DIABETES

Originally Published on Chopra.com

The Centers for Disease Control and Prevention (CDC) reports that 100 million U.S. adults have diabetes or pre-diabetes. You may also know that living with diabetes can lead to many other health issues including inflammatory conditions, kidney disease, obesity, cardiovascular disease, and neurological issues. 

With the epidemic of diabetes, there are some important dietary considerations to know about. On the bright side, there are some specific ingredients that you can include in your balanced diet to support your body in reversing this condition. First, let’s explore exactly what happens when one has diabetes and the difference between type 1 and type 2 diabetes.

About Diabetes

Often called juvenile diabetes, type 1 diabetes is an autoimmune condition whereby the body attacks the insulin-producing cells in the pancreas (pancreatic beta cells) and hence, the body stops producing insulin. There are no means for preventing or curing type 1 diabetes; it is not considered to be diet related. Research is still underway in determining the exact factors that cause type 1 diabetes.

Type 2 diabetes is a condition that does relate to diet—specifically to the elevated levels of insulin in the blood. When your body ceases responding to a diet high in excess sugars and refined carbohydrates with the appropriate levels of insulin, this is called type 2 diabetes. Type 2 diabetes and prediabetes can be both prevented and reversed with some focus in your diet.

Below you will find some foods that are helpful in regulating your blood sugar and fighting type 2 diabetes. Also important to note is to be sure that your balanced diet is high in proteins and healthy fats (such as fats from healthy oils, nuts, and seeds)—two macronutrients that ensure more stable blood sugar levels and improved insulin sensitivity, while also keeping you satiated longer between meals. 

Here are seven of the best foods for diabetics.

1. Apple Cider Vinegar

Apple cider vinegar (or ACV)—created from apples broken down by a fermentation process—is an ancient tonic known for its diverse health benefits. Apple cider vinegar is specifically known for its high probiotic count. ACV has also been shown to improve insulin response in patients with insulin resistance or type 2 diabetes. ACV is an easy, inexpensive, and effective addition to your daily health regimen—one of the best food choices for blood sugar control. 

How to use: Try starting off your morning by drinking one tablespoon in a glass of water approximately 30 minutes before eating or make into a salad dressing with equal parts olive oil, a pinch of salt, a small teaspoon of raw honey, and a touch of spicy mustard.

2. Avocados

Avocados are grown in almost every tropical climate around the world. Avocado is a great source of healthy fats (monounsaturated and polyunsaturated), vitamin E, and chlorophyll, making it a heart-healthy, cholesterol-lowering, and blood-sugar stabilizing diabetic-friendly food to include in your diet.

One study looked at a group of 12 women with non-insulin dependent diabetes (type 2 diabetes) over a four-week period. The participants were given a diet high in monounsaturated fats (from avocado and olive oil) and observed for various markers including glycemic control (the delicate balance of insulin replacement with diet and physical activity), cholesterol, and lipid profile. The study concluded that the monounsaturated fats offered a good diabetic management alternative.

How to enjoy: Avocado is a versatile food that can be enjoyed in many ways. Add half an avocado to your morning smoothie for an extra dose of healthy fats, add chopped on top of your favorite salad, slather on a piece of your favorite bread with a pinch of sea salt for a tasty avocado toast, or make into a simple guacamole with a squeeze of lemon and a dash of salt.

3. Wild Salmon

Wild salmon is loaded with many nutrients you will want in your diabetic prevention and reversal regiment. Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats.

One study examined the impact of eating fatty fish (such as wild salmon) with and without pollutants on people with type 2 diabetes. The study noted a reduced risk of type 2 diabetes with the inclusion of pollutant-free fatty fish in the diet, while the converse—a diet high in pollutant-dense fatty fish—had a negative impact on the risk of type 2 diabetes.

This is a good reminder to maximize the health benefits of fatty fish (including salmon) by eating fish that is as pure and pollutant-free as possible.

How to enjoy: Wild salmon is a delicious protein to add into your meal plan. Try it grilled, baked, smoked, or even a quick one-sided pan-fry (skin-side down) in a dollop of avocado or coconut oil until cooked all the way through, topped with a squeeze of lemon.

4. Ginseng

Ginseng is noted as one of the most popular and best-selling natural remedies worldwide today. Ginseng may be an important ingredient to explore as an effective way to lower blood sugar levels in those struggling with type 2 diabetes (or pre-diabetes).

One study researched a group of participants with type 2 diabetes. At mealtime, the participants received two grams of Korean red ginseng or a placebo, for 12 weeks, with no change to their current anti-diabetic regiment. The conclusion the study derived was an overall improvement in glycemic control (the delicate balance of insulin replacement with diet and physical activity).

How to enjoy: Ginseng can be included in your diet in multiple ways. Try it chopped up raw, gently cooked, taken as a supplement, made into a tonic or tea, or even finely shredded and sprinkled atop a delicious stir-fry.

5. Flaxseed

Flaxseeds are one of the oldest crops that grows in Europe, Asia, and in the U.S. and have been used back in the beginning of civilization.

Flaxseeds are rich in plant-based oils of α-linolenic acid (ALA, omega-3 fatty acid) and lignans as well as high-quality fiber.

Flaxseeds have been shown to be a power food (because of their high-quality fats and oils) for diabetes management and digestive healing as well as to simply boost the nutrient density of any meal.

How to enjoy: Try including flax seeds in your morning smoothie, reach for a flax cracker instead of a regular cracker, or use flax oil on top of salads or steamed vegetables.

6. Walnuts

Walnuts are one of the highest sources of omega-3 oils (in the form of alpha-linolenic acid) of all the nuts. Walnuts (like many other fat-rich nuts) are a great source of healthy protein and fat, giving you a satiating and blood-sugar stabilizing snack.

One study looked at a group of people with either type 2 diabetes or pre-diabetes and the effect of a regular consumption of walnuts compared to no nut consumption. What the study concluded was that those who ate a regular (self-reported) amount of walnuts showed a lower risk of diabetes and blood glucose levels (especially notable in women).

How to enjoy: Try walnuts raw or roasted as a tasty on-the-go snack, or an addition to any salad or pudding with chia seeds, or sprinkle on top of yogurt and fruit. Have you tried walnut butter? Try a dollop of walnut butter spread on a slice of apple. You can also replace the more traditional pine nuts with walnuts in most pesto recipes.

7. Cinnamon

You have surely tried the very popular spice, cinnamon. It is naturally sweet and used in many dishes and libations far and wide around the globe. Cinnamon comes from the inner bark of a variety of trees that belong to the genus Cinnamomum. When it dries, it naturally curls up into quills—what you would recognize as cinnamon sticks—before being ground into the common cinnamon spice.

Cinnamon is a unique ingredient in that it boosts chromium levels in your blood. Chromium has an important role in the regulation of insulin and blood sugar making cinnamon a great addition to your diet when you are looking to combat type 2 diabetes and pre-diabetes.

One study confirmed that an intake of one, three, or six grams of cinnamon per day lowered serum glucose, triglyceride, LDL cholesterol, and total cholesterol levels in participants with type 2 diabetes.  This may show an effective way to decrease some of the risk factors (and other health complications) associated with type 2 diabetes.

How to enjoy: There are so many easy ways to include more cinnamon in your diet. You can use cinnamon sprinkled on your breakfast oats, yogurt, or pudding with chia seeds. You can add a dash to your smoothies, sprinkle some on top of your latte, enjoy in a cup of chai, or simply try it in a glass of warm almond milk for a naturally sweet and warming flavor.

Food is such a powerful medicine. Your fork may be the most important tool in transforming your health. These seven are good foods for diabetics; they are wonderful ways to support your body in creating a healthy blood sugar response, balancing insulin levels, and combating type 2 diabetes (and prediabetes). Here’s to powering up your meal plan!

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Sue Van Raes is a functional nutritionist, food psychology specialist, yoga practitioner and author in Boulder, Colorado. Sue helps people to navigate making sustainable changes in their health while elevating their well-being and making peace with their plates.

Sue works with clients locally, remotely, online, and through her virtual, local and international women’s wellness retreats. 

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THE ART AND SCIENCE OF CURBING YOUR CRAVINGS

The intelligence of your body is wise, reliable and authentic –– most of the time.


That said, when you are off balance metabolically, you will naturally start overcompensating with adaptive responses that can throw you into a tailspin.


For example, when your blood sugar is off you will crave more sugary foods. When your sleep if disrupted, you will crave more comfort food.


These are called dispersive cravings, and learning to read them can take a little practice.


Our responses are biochemical –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Consequently, as you find your equilibrium in your body's chemistry, you will find equilibrium in your life. 



If you want to learn how to feel more stable throughout the day, as well as discern between your wise cravings, and the dispersive ones (cravings that are a result of your imbalances), I have got you covered.

Like you, I’m no stranger to cravings. I know how they can feel overwhelming and out of control when it comes down to it.

I’ve been there. I spent my college years living on coffee and banana nut muffins. 

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.

This is how I learned these important antidotes and now I can wholeheartedly say “It doesn’t have to be this way.”  

Q: Do you get stuck in sweet seductions and bread-y binges?

If you are thinking your personal will should be strong enough to battle the craziness of these common cravings, I have good news for you:

Most of our cravings have nothing to do with your personal weaknesses or emotional mishaps.

What’s really going on has much more to do with your biochemistry.

THE ART AND SCIENCE OF CURBING YOUR CRAVINGS
 

While you may think that your blood sugar imbalances are inevitable, consider these tips for taking charge of your cravings once and for all!

1.     How LOW can you go?

If you can start off the day with a low glycemic breakfast (a breakfast that turns to sugar slowly) you will conquer your cravings much quicker. Research confirms that when you eat a low glycemic breakfast, you crave less food (especially in the form of carbohydrates and sugar) throughout the day. It is not really magic at all, but it does feel like a miracle.

2.     Snack Smart 

When snacking, try eating foods high in protein and fat instead of carb-heavy versions. Foods like nuts, seeds, avocado, unsweetened yogurt (nut milk or whole milk), organic proteins or protein shakes, paired with low sugar fruits like berries and apples, will keep your insulin happy in between meals.

3.     Healthy, Happy, WHOLE

Carbohydrate quality is a big culprit in how your cravings manifest. The more processed the food, usually the worse of a blood sugar bomb. If you can eat carbohydrates in their whole form (such as brown rice, sweet potato, steel cut oats, quinoa, or a tart apple) you will find these whole carbohydrates are much more gentle on your blood sugar. Cleaning up your 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 often ends in you being hangry, and making a choice that is more impulsive. Planning on little dense snack bites often will keep you satisfied while also curbing those dispersive cravings. Eating regularly throughout the day creates a healthier metabolism and happier hormones (aka Insulin).

5.     Balanced intelligence

The body is intelligent when it is in balance. We inherently know what we need. As you start fine tune your blood sugar, you will notice you can trust your food intelligence more and more. Try to take a few moments to slow down and listen. Make your plate part your practice.

6.     The Flavors Create the Fervor

In Traditional medicine, there is a distinctive art to balancing the 5 flavors (this recent podcast with special guest Lauren Lewis speaks to it well). 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 way off-center. Try inquiring with each plate of food: Can you find a representation of the majority of the five flavors (sweet, bitter, salty, sour and pungent)?

Within the intricacy of flavors, your palate will be pleased and your body will be more satiated.

As I said, your biochemistry drives your behavior. Trying to improve your behavior without addressing these deeper issues is an uphill battle that you will most likely lose.

Eating to feel how you want to feel is at your fingertips. Drop me a comment below and let me know how it goes!

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Sue Van Raes is a functional nutritionist, food psychology specialist, yoga practitioner and author in Boulder, Colorado. Sue helps people to navigate making sustainable changes in their health while elevating their well-being and making peace with their plates.

Sue works with clients locally, remotely, online, and through her virtual, local and international women’s wellness retreats. 

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