Viewing entries tagged
foodie

WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

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WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri

There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.

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One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!

Eat your brassica friend!

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{GRAIN FREE} PEAR GINGER CRISP

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{GRAIN FREE} PEAR GINGER CRISP


These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.

Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.

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Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.

Grain free to keep it gluten free, Paleo and Keto friendly!

I hope you enjoy this yummy fall treat.


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Why I Tried the Keto Diet + What Happened

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Why I Tried the Keto Diet + What Happened



"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART"




Over the past year, my work has led me to a regular writing position with the Chopra Center, which has me knee deep in health research regularly.


Amid my hours reading health journals and medical studies the ketogenic diet (and its many benefits) keeps popping up over and over as an effective healing approach for many of health issues that I’ve been researching.


Have you heard of the KETO diet?


At its core, the ketogenic diet (“keto” for short) is a macronutrient ratio that is high fat, moderate protein, and low carb.


Ketosis is when the body burns fat for energy (instead of sugar).


The ketogenic diet was originally developed in the 1920’s for children with epilepsy and can be –– if done wisely –– very healing for the body on a number of levels.


Inspired by the research, I personally decided to give it a try. to see the impact with some of my own health challenges.


I put a little Boulder Nutrition spin on it, to make it work even better for me.


I coined it 'the KONSCIOUSLY KETO approach'.


The results were pretty astonishing, which is why I'm excited to share my story with you today!



WHY I TRIED THE KETO DIET + WHAT HAPPENED


Each of us has our own bio-individuality.  What works for one person, may or may not work for another. We all also come with our own ancestry, genetics, family history and constitutions.  What all of this means is truly that we are all unique.  

I wanted to share with you my personal experience in eating (and living) the KONSCIOUSLY KETO approach.


WHAT IS THE KONSCIOUSLY KETO APPROACH:

There are many ways and variations of the ketogenic diet. There are also many common misunderstandings out there when looking at navigating such a change on one’s own.  


In fact, I have heard many people interpreting the ketogenic diet as one that is very meat focused (similar to the Atkins diet). I ensured that I could eat some plant-based meals and have a heavy plant focus when I gave it a try.

While what works for one person may not work for all people is surely a principle that I stand behind, there are some biochemical universals that I want to address here, so you understand how KONSCIOUSLY KETO works and why. 

THE SIX PRINCIPLES OF THE KONSCIOUSLY KETO APPROACH:

  • Plant focused and alkalizing: Plants are the most alkalizing foods you can eat. Alkalizing your body (how it is supposed to be) ensures that your cells are functioning optimally and that you feel healthy and vital.

  • Based in ancient nutrition: Eating this way is derived from the hunter-gatherer approach to eating, which is heavily programed in our DNA.

  • Full of natural Healthy Fats: When we get enough healthy fat, we feel satiated, calm, energized and balanced.

  • Konscious: Choosing our foods konsciously is, what I consider, an integral aspect of healthy eating and living.

  • Hydrating: Our bodies need adequate hydration to function. Dehydration is a primary cause of low energy and fatigue. Smart hydration (including electrolytes) makes a big difference.

  • A mind-body approach: Our lifestyles, our self-care, and how we move through our days is integral to our health — body, mind and soul. I was sure to include some of my favorite mind-body practices daily.

There are a few areas of my health that I have been focussed on lately –– some of which are more elaborate than others.

Here is what happened when I put the KONSCIOUSLY KETO approach into practice:

Hypoglycemia:

Many years ago I was diagnosed with severe hypoglycemia.  Hypoglycemia is an extreme sensitivity to sugar that becomes dangerous when blood sugar levels dip extremely low.  Hypoglycemia is exacerbated when one eats high glycemic foods, processed sugars, or doesn’t eat enough food altogether. 


Managing hypoglycemia was an anomaly for me for many years, especially as a young child.  Growing up in the 80’s, I surely ate plenty of refined carbohydrates — hello Cheerios — and sugars (a primary part of our diet at the time) and I was constantly in a blood sugar crisis.

As I got older, I was able to learn to manage this better with the blood sugar  knowledge to eat more protein and fat — therefore keeping my blood sugar more stable. 

Eating KONSCIOUSLY KETO has made even more of a difference.  My blood sugar has been solidly stable, and I feel more balanced and even higher in energy than ever.  No blood sugar crashes and none of the symptoms that come with them –– cold sweats, quick drops in energy, migraines, shaky ravenous hunger, fatigue and grumpiness.

Thoracic Outlet Syndrome:

Over the past couple of years, I have noticed some morning stiffness in my hands, primarily my right hand. After a visit to the specialist, I was diagnosed with Thoracic Outlet Syndrome (a condition similar to carpal tunnel but involving three compressed nerves instead of one).

After testing the KONSCIOUSLY KETO approach, I noticed my left hand completely self-resolved and my right hand improved approximately seventy-five percent. This is directly related to inflammation.  KONSCIOUSLY KETO is very anti-inflammatory because when the blood sugar is stable, and there is minimal sugar in the body, we automatically go into an anti-inflammatory state. High blood sugar sets off an inflammatory cascade (tracked by markers in the blood) that exacerbates systemic inflammation in the body.

Hashimotos:

Hashimotos is an autoimmune condition of the thyroid.  Almost every woman in my family has the antibody. I wanted to test out the the KONSCIOUSLY KETO approach to see how it would affect my blood work in relationship to my thyroid. The results (also tracked through my blood) were amazing. Although I will always have the antibody, I currently have no symptoms nor any activation of the autoimmune disease.

I found this study that illustrates it well: The study looked at 180 people with Hashimoto’s, over the course of 3 weeks, who were randomized to receive the ketogenic diet vs. a standard low-calorie diet. The 108 ketogenic patients ate the study diet, while 72 patients served as the control group and followed a low-calorie diet without any food restrictions or guidelines. Thyroid antibodies (Thyroid Peroxidase antibodies (TPO antibodies), Thyroglobulin antibodies (TG antibodies) and anti-microsomal antibodies), TSH, free T3, free T4 as well as body weight, mass, and composition was measured before the start of the study and after the study ended 3 weeks later in both the study group and the control group.

After just 2 days the results showed a great improvement. 

  • Thyroglobulin (TG) antibodies dropped by 40% 

  • Thyroid Peroxidase (TPO) antibodies dropped by 44%

  • Anti-microsomal antibodies dropped by 57%!! 

This shows a res a notable improvement in symptoms after just 2 days!


Migraines:

Due to my hypoglycemia, for years I have struggled with blood sugar migraines. This is a common side effect of hypoglycemia.  When my blood sugar dips too low, I often get blurred vision and some tingling, followed by a migraine. Eating KONSCIOUSLY KETO has helped this condition diminish immensely.  


Body Composition:

Toning up and feeling strong in our bodies is something most of us want. The eating and movement plan you see here has directly helped me lower my percentage of body fat, build lean muscle and feel better in my body than I have in years.  This is not just about the number on the scale. This is more about muscle mass, tone, strength, and energy.   


I have never felt better than I do following the KONSCIOUSLY KETO plan. I have begun to make it my regular go-to eating style with some carb-cycling every couple of weeks.

As always, I would love to support you in creating a sustainable and supportive health plan for yourself where you can live your strong, radiant and vital self to the fullest.

Fine tuning our eating is something that is always at our fingertips as we continue to change and transform. Our eating (and our self-care) can match exactly what we are working on in our health and what we want for ourselves for the long term!


Much Love

Sue

P.S. Lastly, I have something very exciting coming to your INBOX in just a couple of days. Be sure to open the next email from me, as I don't want you to miss this!



THE DATA

As promised, here’s a little of the data I have found on many of the ways ketogenic eating may help you too!

If you are anything like me, you like to know the science behind what you are doing with your body and your health. There is a lot of hoopla out there, and just so you know, not all hoopla is scientifically sound. While there is so much well-rounded research on the ketogenic diet, I wanted to be sure to highlight some of the most relevant and revolutionary results for you.

Along with my assistant, Anne Crosby, I went a little research ballistic, and luckily, distilled down some of the most important takeaways from our wide angle lens of research.


Therapeutic use for disease 

One study showed a review of ketogenic eating and an overall improvement in weight loss, cardiovascular disease, Type II diabetes, epilepsy, Alzheimer’s, Parkinson’s and multiple sclerosis.

One case study showed how the ketogenic diet and high doses of vitamin D3 intake (10,000 IU/day) led to changes in some biological markers of breast cancer.

This study examined the effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Lifestyle modifications using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.


Weight Loss Related

One study looked at long-term effects of a ketogenic diet on various physical and biochemical parameters in obese patients. The ketogenic diet acted as a natural therapy for weight reduction in obese patients and there was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol (the “good” cholesterol) in the patients. 

A study done with military personnel on an extended ketogenic diet showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training.

A study on ketosis and appetite-mediating nutrients and hormones  after weight loss showed that circulating ghrelin (the hunger hormone) and subjective appetite which typically accompany dietary weight reduction were reduced when participants were in ketosis. 


Brain Health

Researchers at UCSF have found that ketogenic diets may lower inflammation in the brain through multiple mechanisms. 

MCTs and Ketogenic Eating

This study found that a diet rich in medium chain triglycerides (MCTs) resulted in a greater loss of adipose tissue compared with long chain triglycerides. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.

Mental health

One study suggests that a ketogenic diet may have an antidepressant effect.  



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

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

The Anti-Stress Hormone + How To Increase It

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


Our biochemistry drives our behavior.


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


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


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


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


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


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


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



All we are doing is trying to cope. 🙈


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


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


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


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


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


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

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

 

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

1.     EAT OXYTOCIN PROMOTING FOODS

 

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

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

  • Dark chocolate (specifically raw cacao)

  • Black sesame seeds

  • Avocado

  • Fig

  • Quinoa

  • Cashews

  • Walnuts

  • Brazil Nuts

  • Wild Salmon

  • Spirulina

  • Sweet Potato

  • Berries

  • Wild Mushrooms

  • Yerba mate

  • Pomegranate

  • Organic Turkey

  • Whole milk yogurt or kefir

  • Eggs

  • Bananas

 

2.     TAKE OXYTOCIN PROMOTING SUPPLEMENTS

 

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

  • Vitamin D

  • Vitamin C

  • Magnesium

  • Chamomile

  • Melatonin

  • B vitamins

  • 5HTP

  • Tryptophan

  • L-Glutamine

  • GABA

  • L-Phenylalinine

  • L-Theanine

 

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

3.     ENJOY OXYTOCIN PROMOTING MIND-BODY PRACTICES

 

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

  • Meditation

  • Yoga

  • Gratitude practice

  • Have a good cry

  • Personal reflection

  • Positive affirmation

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

  

4.     CONNECT AND BOOST YOUR OXYTOCIN

 

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

 

  • Hug someone

  • Laugh

  • Connect with your friends

  • Call a loved on on the phone

  • Give or receive massage

  • Orgasm

  • Give a stranger a compliment

  • Snuggle your pet

  • Enjoy a romantic meal with your partner

  

5.     MOVE YOUR BODY TO ELEVATE YOUR OXYTOCIN:

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

  • Dance

  • Hike in nature

  • Swim

  • Go on a bike ride

  • Do some cardio

 

6.     GET OUTSIDE AND SOAK UP SOME OXYTOCIN:

 

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

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

  • Camp in the woods

  • Read a book in the sunshine

  • Sit by a river

  • Garden

  • Enjoy your lunch under a park tree

  • Have a bonfire

  • Sit at an outdoor dinner table

  • Sunbathe

 

7.     GIVE FOR THE LOVE OF IT:

 

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

  • Help a friend

  • Make a donation

  • Volunteer with an organization that speaks to you

  • Give advice (when warranted)

  • Help a stranger change a tire

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

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

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

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7 WAYS TO LOVE YOUR LIVER {PART I}

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7 WAYS TO LOVE YOUR LIVER {PART I}


GLOW GETTER:  A DRIVEN BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS IN LIFE WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT



Are you ready to get your glow on?

In the spring, according to Traditional Medicine, it is the time to tend to the liver. When we allow the spring to influence our diets, we will create a deep well of spring within, and a radiant glow. 


A healthy liver establishes a smooth flow through your entire being –– body, mind and soul. People with healthy and clear livers are said to be more calm, peaceful and relaxed.

I put together some simple daily practices and ingredients for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)



... because taking care of your health doesn’t have to suck 🙌



Before we dive in, I wanted to take you on a little walk through your liver detoxification process. A short, simple and sweet distillation, just to be sure you get the gist.


There are three important phases of detoxification to take note of: 

  • In phase 1, the liver supports the first line of defense against toxicity. In this phase the liver breaks down toxins through oxidation.

 

  • In phase 2, the liver-toxins that have been altered in phase 1 can now be conjugated (or linked to a molecule that will allow its excretion). This process is reliant on adequate nutrients, phytonutrients, antioxidants, and protein. *if you are doing a liquid cleanse, it takes about 2 days until your body will start to breakdown muscle mass.

 

  • In Phase 3, the body prepares to transport the toxins to the elimination organs. There is a need for adequate hydration and elimination for this part to work. 

There are some specific ways you can support your liver this spring. While a deep cleanse is always an option, I know it can fell intimidating and restrictive for many of you.


I put together some simple ingredients and daily practices for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)

I hope you enjoy these easy and do-able tips and tricks that will support you in getting your glow on this spring!


Here are a few ingredients to explore in your diet and in your life. While you surely don’t have to choose all of them, filling up your life with a variety these detoxifying ingredients and practices will support your health.

PLANTS

Fill half your plate with a variety of these plants-based foods (organic please) to ensure your liver is supported in the detoxification process.

  • Leafy Greens:  kale, Swiss chard, watercress, cilantro, beet greens, dandelion, spouts and mustard greens

  • Brassica: Radish, Brussel sprouts, broccoli, cabbage, cauliflower, collard greens, kale

  • Sulfur-rich foods: garlic, onions

  • Citrus: oranges, lemons and limes (avoid grapefruit and grapefruit juice, which slows Phase 1)

  • Love your liver superfoods: artichoke, asparagus, beets, celery, dandelion greens, arugula greens, and dandelion-root tea, nettles, fermented vegetables.


PROTEINS

Now you know for a successful detox (with all the phases rolling along smoothly) you need a good source of protein at every meal. In fact, protein is a cornerstone of detoxification. Here are a few (plant and animal) options to explore, all rich in an important detoxification amino acid called methionine.

  • Nuts and seeds: almonds, walnuts, pecans, pistachios, sesame and pumpkin seeds to name a few. One study showed a decrease in liver enzymes with a healthy dose of nuts each day. As always, best to soak and roast before eating for best absorption and assimilation.

  • Non GMO Soy: The best versions include are tempeh, natto, and miso because they are fermented and the easiest to digest.

  • Legumes: Lentils, chickpeas, beans of sorts digest (and assimilate) better when soaked overnight (for approximately 8 hours) before cooking.

  • Free range eggs:  Eat the whole egg. The yolk contains most of the vitamins, minerals, antioxidants and omega-3 fats.

  • Wild caught salmon: High omega-3 content supports a healthy liver

  • Grass-fed buffalo or beef: The oils in grass fed beef and buffalo (omega-3 and CLA) are much healthier and grass-fed varieties are also full of antioxidants, vitamins and minerals, many of which support healthy liver detoxification.

  • Pasture range, hormone free Chicken or Turkey: These varieties are more nutrient dense and of course the animals were treated better.

  • Hormone free raw dairy: (if tolerated) Yes, butter is back in (with the health trends) and grass-fed dairy is the kind to look for. High in omega-3’s and A2 milk (the protein type found in grass-fed) is also a wonderful source of glutathione, and important ingredient in liver detoxification.

  • Grass-fed Liver: I know it’s a stretch, but for those of you who like organ meets, give liver a try. Liver stores many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with many of the precursors it needs to get rid of toxins.



SUPPLEMENTS

Even with a healthy diet and all the other practices listed here, sometimes your body needs a little extra help. The following supplements (some of my favorites) will help your body detox naturally. If you have specific healthy issues or feel intimidated in creating your own supplement regiment, I can help you HERE.

  • Milk thistle: Silymarin, the active ingredient that has been shown to reduce liver toxicity while supporting regeneration. 

  • Turmeric: One of natures most powerful anti-inflammatory and has also been shown to support healthy liver tissue and liver metabolism

  • Dandelion: A natural diuretic that eases the flow through the liver to eliminate toxins more quickly

  • Burdock root: A cousin of the dandelion, cleanses the blood and supports the liver.

  • Glandulars: High in vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with many of the precursors it needs to cleanse the liver.

  • Alpha-Lipoic Acid: Supports antioxidant activity, the regeneration of other antioxidants (including glutathione), and promotion of healthy liver function.

  • N-Acetyl Cysteine (NAC): replenishes intracellular glutathione — needed for detoxification and antioxidant support. 

* In many cased supplement companies have combined many of these ingredients for you in liver detox formulas

 

HYDRATION

I know you know this, but I am just here to give you a gentle reminder. Your body is made up of a large amount of water, in fact, studies show your body is composed of up to 75 percent H2O. Water is also imperative to flush out your liver tissue, and support your kidneys in eliminating toxins from the body.

Here are a few tips and tricks to ensure you get enough.

  • Drink half your body weight in ounces of purified water each day, or more with exercise.

  • Drink a large glass of water first thing in the morning before you do anything else.

  • Add a squeeze of lemon or a splash of apple cider vinegar to your water for extra cleansing and digestive support.

  • Drink herbal tea through out the day.

  • If you drink a cocktail or glass of wine, follow with two glasses of water.

  • If you get absorbed in what you are up to during the day (like me) set a timer on your phone to remind you to drink water every hour.

  • Choose sparkling water over other sugary drinks or sodas

  • Bring your water bottle with you wherever you go.

REST & RESTORATION

What is the connection between sleep and the liver? TCM (Traditional Chinese Medicine) observes the connections between the body’s organ systems and sleep cycles. If your liver is needing a little extra support, you many notice you are waking up during liver time (1-3 am) each night.

While detoxifying the liver, your body is working harder than usual and you may need more sleep, restoration, and downtime to support the process.

  • Try going to bed earlier, as much research shows that each hour of sleep you get before midnight is worth two hours after midnight.

  • Giver yourself permission to get an extra hour (or two) if possible each night while you are giving your liver some extra love!

  • Take a detox bath. While a warm bath can actually help you sleep, detox bath (of sorts) can also help your body detox. Some of my favorite detox baths include adding Epsom salts; or essential oils of lavender, wild orange, Roman chamomile; adding lemon juice or apple cider vinegar; adding ground ginger.

  • Practice just “being”. Give your self more white space in your day –– even if that sounds impossible. Give it a try.

  • Journal, meditate, read, practice gentle yoga, take a nap.


EXERCISE

Any movement is a wonderful addition to supporting your liver in natually detoxifying. Sweating has an even greater effect. While there is more research needed in this area, much of the research has shown that sweat is composed of some level of toxic waste. Moving the body supports the conditions for the body to detox through breathe, stretching, circulating and sweating. 

  • Get outside and enjoy the spring with a brisk walk or hike

  • Head to the yoga studio (warm classes are great for this) and get your sweat on.

  • Find a cardio workout that works for you

  • Dance

  • Take a sauna

  • Do a mini-work out in your living room!

  • For best results try to exercise at a pace where you can breath evenly (as that supports healthy detoxification) while being able to carry on a conversation.

While I know you may not be able to follow through with all of these suggestions, what I intend here is for you to handpick 1-2 practices from each category. Start slow. Add in the ingredients that best suit your life (and your tastes) and build your momentum from there.

Then… share which ones you pick in the comments below. I am so curious and excited to hear the combination you create just for you!

Here’s to a happy and healthy spring season, and your ever growing RADIANT GLOW!

Need a little help?  I have got you covered.  Get customized support through my CLEANSE-OLGY Program.

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COCONUT CHIA PUDDING

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COCONUT CHIA PUDDING

Personally, I am a huge fan of chia pudding of sorts. I eat it for breakfast multiple times per week. It is easy, quick, tasty and very good for your digestion.

Chia seeds are a great source of plant-based protein and omega-3 fatty acids. AND, when you make chia pudding with full fat pure coconut milk, it is divine.  Add a taste you favorite fruit and voila! A heavenly breakfast jar that is portible, tasty, and power-packed with goodness.

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Enjoy this tasty and simple plant-based breakfast treat!

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SIMPLE FIESTA BREAKFAST BOWL

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SIMPLE FIESTA BREAKFAST BOWL

We all know breakfast can happen under a time constrained part of the day. If you have your beans prepped ahead of time (hello instant pot), this breakfast (and versions of it) can be ready in minutes. 

Not only that you get your healthy dose of protein and good fat to start of your day. Add your favorite salsa or fresh veggies for a little extra flare.


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WHY PRACTICE GRATITUDE?

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WHY PRACTICE GRATITUDE?

THE BEST WAY TO EXPRESS YOUR GRATITUDE IS TO ENJOY ALL THAT LIFE GIVES YOU.



About 25 years ago I was gifted a Tarot deck while I was backpacking around Central America. 


You may laugh, but have kept this same deck nearby since then.


The above quote was written on one of those Tarot cards, the very one I pulled out of my tattered old Tarot deck just a few years ago on Thanksgiving day.


Since then, I have consciously been practicing enjoying what I have with more intent. In the process, I’ve noticed a few things that perhaps you can to relate to:


... At times I have felt guilty for taking pleasure in the successes and the luxuries that I do have.

... Often, my mind has automatically turned toward self-criticism, imperfection and focussed on the negative, rather than celebrating my health, abundance and joy.

... Once in a while, I've noticed when I receive a compliment or an acknowledgement, I have a hard time taking it in, but rather brush it off as not true or an exageration.




For many of us, receiving pleasure and celebrating the good in our lives is takes practice.


But, I’ve also noticed that elevating daily gratitude and pleasure gets easier with time, practice, frequency and focus. 


While the Thanksgiving holiday accentuates gratitude, the science behind gratitude has many diverse and positive effects that go far beyond Thanksgiving.


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, but healthier as well.

  • 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.  




Back to you! What are you most grateful for? How are you enjoying these elements in your life?


I’d love to hear your response!  Tell me in the comments below…


Eat well and happy Thanksgiving!


Be sure to check out our Thanksgiving gratitude goodies HERE


P.S. Calling all Coloradoans! I just opened registration for a local day retreat this December - ENVISION - for those of you who want to consciously create your 2019.  Join me December 30th, right here in my home town of Boulder, Colorado. Find out more HERE!

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PALISADE PEACH CAPRESE

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PALISADE PEACH CAPRESE

"PATIENCE IS BITTER, BUT ITS FRUIT IS SWEET"

JEAN JACQUES ROUSSEAU

 

Here in Colorado we love our Palisade peaches. To me there is nothin' better than a late summer peach. This recipe is a fun spin on a Caprese salad and a delightful addition to your harvesty table.
 

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This low glycemic fruit is a great late summer fruit to boost up your antioxidant intake without throwing your blood sugar off track.  If you can find local organic peaches in your area, you will notice the flavors are even more full and tasty. 

If you are not a dairy eater, feel free to substitute the fresh mozzarella in this recipe with a nut cheese (such as ricotta) and enjoy!!

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ROASTED FIG AND ARUGULA SALAD

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ROASTED FIG AND ARUGULA SALAD

"COOKING IS LOVE MADE VISIBLE"

 

This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall.  Deeelicious!

 

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Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden?  Not only that, historically figs have been considered a potent aphrodisiac.  

I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.  

Also, take note:  Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.

Enjoy this delicious late summer salad.

 

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ZUCCHINI COLLAGEN JOHNNYCAKES

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ZUCCHINI COLLAGEN JOHNNYCAKES

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

 

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

 

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

 

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WHITE BEAN PESTO SALAD

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WHITE BEAN PESTO SALAD

 

White Bean and Pesto Salad

 

"Live. Love. Eat."

 

We have been loving this white been salad around here lately.   Cannellini beens (AKA white kidney beans) are full of great dietary fiber and super rich in minerals such as iron, magnesium, and potassium, while also a great source of protein.

 

We also love that these white kidney beans support the kidneys, the dominant organ of winter. White beens are hearty, tasty and just perfect with this delicious pesto tossed in. Serve over a bed of your favorite seared greens and you have yourself a great wintery warm salad.
 

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This salad is the perfect side dish for any kind of meal, and can even be enjoyed as a mid-day snack! 

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A FEW OF MY FAVORITE THINGS

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A FEW OF MY FAVORITE THINGS

" NO ONE EVER MADE A DIFFERENCE BY BEING LIKE EVERYONE ELSE "

P.T. BARNUM

 

As I write to you today, I am enjoying one of those awestruck picture-perfect, wintery days here in Boulder... A fresh snow fall, a clear blue sky and the majesty of what I most love about Colorado – nature's beauty.  
  

For the past few weeks, I have been enjoying the quiet inner space of winter: finding my flow with 2018, cozying up with my honey, snowshoeing in the beautiful Rocky Mountains, resting more, and treating myself to a few of my favorite things.  


Sovereignty, embodiment and presence happen for me more naturally in a sacred space filled with ambiance, quietude and a moment to step away from the chatter of daily life – for a minute.


This time of musing with my inner world and indulging myself with my favorite goodies has been inspiring my creative juices to flow more freely.


So, today I want to share with you a few of my favorite things. As you will see, they all have a little something in common: they nourish me on many levels, they enhance my daily experience and they simply make things a bit brighter, tastier and sweeter.



I would LOVE to know more about you too. This past couple of months the Boulder Nutrition's readership has expanded in big and beautiful ways. Let's get to know each other! What are your favorite things? (scroll down to share your comments 💗)


To your simple pleasures...
 

A Few Of My Favorite Things

{Nutritionist Approved}

 

As a health care practitioner, I get asked questions all the time about different kinds of health products, supplements, superfoods etc.  I like to try new things out and do my research so I can be better informed to answer your questions.  I linked these all up below, so you can explore for yourself if you feel called.

Most of my favorite things have come from this type of informal research and of course, my love of health, radiance, pleasure and feeling our best.  I hope you enjoy!

 

Pekoe :: Steamed Mate 

You may see me around Pekoe Sip House if you are a Boulder local.  My office is right across the street, so I meander over often on breaks to grab myself a cup of steamed Mate.  When I drink Yerba Mate, I always feel energized, clear minded and focussed.  It is my favorite helper for long days or  days when I get immersed in my writing.

Yerba Mate has been used as a base for herbal medicines in South America for centuries, and the plant’s benefits and therapeutic properties have recently been verified by a number of scientific studies. The chemical components of Yerba Mate are similar to those found in green tea; however, Yerba Mate is even more nutritious and alkalizing.

 

Foodie Fuel

Do you ever just need a quick snack, but can't think of something that will truly fuel you up?  Foodie Fuel is the answer.  Founded by a friend of mine, Eloise Nelson and her partner Chris here in Boulder CO, Foodie Fuel is high in protein, paleo friendly, naturally sweetened, gluten free, non-GMO and super tasty treat.  My favorite flavor is the Butter Toffee.  

You can buy Foodie Fuel at most health food stores, Amazon, and of course right from their website (linked above)

 

Pangea :: Canadian Pine and White Sage Essential Oil

Okay.  First off, I grew up in Canada.  In college I became a tree planter in my summers off, way up near the border of Alaska. I have a serious emotional connection to the smell of Canadian pine trees.  This essential oil takes me right back. Long baths with a few drops are so comforting.  But wait...the best is when Jason and I sprinkle in on our pillows, turn on some forest music to fall asleep to, as we gaze at the glow in the dark stars on my ceiling... we feel like we are camping, and we get a great nights sleep. 

Pine Oil has a warming, purifying quality with properties that freshen the air and benefit the respiratory, nervous and circulatory systems. For the mind, pine is at once elevating, grounding and expanding. For the body, it is cleansing and invigorating.

Pangea Organics, another local Boulder company founded by an old friend of mine, Josh Onysko, gone international.  You can even find his company in Singapore.  They have a wonderful online store and an incredibly potent and pure line of essential oils.

 

Gaia Herbs :: Golden Milk

I used to make golden milk a lot, in fact there is a great recipe in the Winter Self-Care and Recipe Guide (that you can download for free by clicking the announcement bar at the top of this page).  Then I tried the fairly new Gaia Herbs Golden Milk.  WOW!  It is delicious and it has one of my favorite ingredients for sleep, stress and adrenal health: ashwaganda (an Ayurvedic herb).  

Golden milk is full of one of natures most potent superfood, turmeric.  

Turmeric is both a super food and a super spice.

Turmeric is ranked number 6 of the top 100 high ORAC value antioxidant foods which really means it is one potent substance.  Turmeric is a spice most commonly found in curry but its medical benefits are golden rich.

Some of the most amazing turmeric properties include: destroying multi-drug resistant cancer, destroying cancer stem cells, protecting against radiation-induced damage, reducing unhealthy levels of inflammation, protecting against heavy metal toxicity and preventing and reversing Alzheimer’s disease associated pathologies.  

 

Instant Pot

Sometimes my mom knows best.  Especially in the case of my Instant Pot.  I would have never purchased this kitchen miracle on my own (I'm a bit more of a traditionalist in the kitchen) but she surprised me with this gift for my birthday last month.  

I was skeptical and a bit intimidated by all the buttons and things this kitchen wonder can do (yogurt making rice cooking, sauteing, slow cooking, pressure cooking etc)

With just a little practice (it's been a month) I am figuring it out.  I have made a few soups, stews, chilli, and some other goodies in less than 20 min – start to finish.

Apparently this was the most purchased item on Amazon this past holiday season.  Worth checking out? 

YES!  Just sayin.  

(if you want to peak at my first instant pot attempt check out m y post from January 20th HERE)

 

LuluLemon :: Align Tights

I am a texture person for sure.  ALL of my clothes need to be somewhat soft and cozy. While I have worn Lululemon clothing for years (and they are also a Canadian company founded in my home town, Vancouver) these particular pants are my new favorite.  

Cozy, comfy, well fitted and soft to the touch.  I treated myself to two pairs recently, and you will find me wearing them probably a little too often.  

Lululemon has many many other wonderful items in their shop.  They are my go-to store for most of my yoga attire.

 

Birch Bender Paleo Pancakes

Being highly hypoglycemic and on the far end of the protein type spectrum, I have never been able to eat pancakes (even the gluten free ones) without a major blood sugar red-alert.  Not the case with these tasty easy paleo pancakes.  Ari and I make these on the weekends for brunch all the time.  Honestly, I feel great afterwards – full of energy and perfectly balanced with no blood sugar crash in sight.

I really like the taste and the ingredients.  We all need a pancake once in a while right? These could not be easier to make, totally affordable, and super yummmmm.  Check out one of my favorite ways to enjoy them HERE.

 

Lovely Lady :: Facial Nutrients

Lovely Lady is a local fair trade organic delightful skin care company that a friend introduced me to.  I am so addicted, especially in the winter months with the dry Colorado air.  

I use the Everlasting-Argan Immortelle Facial Nutrient morning and night and I love it!

One of the key ingredients is helichrysum essential oil. There's a reason this oil is called "Everlasting" and "Immortelle". This flower will not wilt or wither after it has been picked. This formula is complete with properties from the immortelle plant, so just imagine how effective these properties can be for your skin.

 

(Unsweetened) Bhakti Chai

I love to buy un-sweetened versions of things because I am a bit of a sugar patrol, and it can just sneak into almost anything these days. 

I LOVE the spicy, tasty warming hues to this delicious chai, and I love to add my own sweetener (usually raw honey) with my own milk of choice (usually raw milk or Ripple).

This is a great treat to order at some of Boulder's hip coffee shops (most of them carry it) or of course buy the grab and go version from local health food stores.

Sometimes, I even make my chia pudding with Bhakti Chai.  That's some wintery goodness right there.

Winter, warming, tasty, naturally sweet and full of spicy gingery goodness.

 

Fresh Thymes Eatery

We all need that place that feels like the food is made just for our palate.  Fresh Thymes Eatery is locally owned, organic, gluten free, dairy free and easy to swing into for lunch or dinner.  

I love when I can order anything on the menu and not have to worry.  

Some of my favorites are the Crying Tiger Bowl (no quinoa, sub extra veggies), the skirt steak combo plate and the dairy free, gluten free Mac Attach (their version of mac and cheese).  I also grab there bone broth to-go if I am fighting something off and haven't had the energy to make my own.

Affordable, effieicnt, easy and so tasty.  

 

Isagenix Amped Hydrate Electrolytes

We all need a little electrolyte boost here and there.  I enjoy my favorite electrolytes (raise your hand for orange) after my morning spin or yoga class, before bed for some extra hydration, and really any time at all.  

These electrolytes help me to drink more water.  I crave salt, and the little bit of sea salt in here hits the spot. These are infused with lots of B vitamins, a little bit of stevia and raw honey, and a great flavor.

Click the linked title above for all the deets!

 

Wonder Press :: The Cure (pressed ginger and lemon shot)

Okay.  Let's talk about the flu.  So many folks have been hit hard this year.  As soon as I feel something coming on this is my cure.  These little shots of wonder are a ginormous immune boosters.  You can totally make this at home if you have a juicer, and it is always nice to know where you can get them if you want a grab and go. 

Ginger is a wonderful immune booster that naturally warms us up in the colder days of winter.  This superfood is great for digestive issues, flus – very anti-bacterial, anti-viral.  

I often cut this concoction with a little hot water as it is super strong.  

 

Instacart

Like most new technology, it takes me a little while to get on board.  It wasn't until Ari and I were sitting at the Seattle airport on our way home from a family trip when I tested out Instacart.  Have you tried it?

I got home at nearly 10 pm that night with a fresh bag of groceries waiting for me.  How awesome is that after a week of traveling and a long travel day?  

My day-to-day life can get a little full here and there and on those days, Instacart is the answer to simplifying.

When you download the app on your phone, you can pick your grocery store, choose your items, pick a time for delivery and voila, easy peesy.  

Instacart is blowing up, so if you are not in Boulder, you may find it showing up near you soon.  

 

Kavinace

We all no there is nothing better than a good night of sleep.  While there are many many things to do to create a happy sleep environment, sometimes we need a little boost.

On our retreat in Costa Rica this fall, we brought some with us, and before you know it we were sharing sleep support with many of our retreaters.  The results were amazing. Many of the ladies said they slept better than ever.  Being a health care practitioner, I have used many many sleep formulas with my clients – this one works the best by far.

One of our Boulder Nutrition team members works for Pharmaca (Boulder's holistic pharmacy) where she reported that this product is the number one best seller of all supplements store wide.

I love it's blend of amino acids and melatonin and how it addresses so many imbalances that could be causing restless nights.  

Here's to great sleep!!

 

 

 

 

Above photo credit: Jeremy Sheehan (@jcshamrock)

 


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MAKE PEACE WITH YOUR PLATE

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MAKE PEACE WITH YOUR PLATE

I love to indulge on special occasions like many of us do.

Last week was my birthday, and a friend brought me some chocolate cupcakes that sat around for a few days. They were AMAZING.

I was also treated to a few lovely meals at some of Boulder's best restaurants - it was delightful!

I am definitely a foodie at heart and I was upping my pleasure meter all week long - I feel great about it.

The problem most of us struggle with isn't the special occasions, but rather our daily habits often followed by the horrible self-sabotaging + icky thoughts that follow suit.

Anything from that bowl of jolly ranchers that we walk past all day at the office, to too many cookies after dinner, to those extras that we find ourselves munching on when we are a bit tired, overwhelmed, sad or stressed.

These OH so common moments can add up to a lot when we get real with ourselves, and even worse - they often fill our thoughts with guilt and shame for days to come.  Navigating our desires can drive many of us a little crazy at times.

Nothing can match the fiery energy in our bodies that is created by pure desire.  Desire is one of the strongest forces in the universe – food and beyond.  Desire is the pure creativity, drive, passion, and pure life force pulsing through each of us.

While desire can help us stay grounded and focused on where we put our attention, it can also create illusion, lead us astray, and create more emptiness than when we started. Though the promise of fulfilling a desire always promises some kind of delight, it can also complicate and produce other areas of conflict in our lives.

We reach into the cookie jar time and time again, knowing that this temporary gratification will later leave us feeling tired, guilty and off balance.  

We indulge in that shopping spree that is truly not in our budget, to then suffer later with buyer’s remorse and feelings of regret.

We order that extra drink at dinner, and wake up the next morning tired and lethargic.

Desire seems like a good idea, but it also can feel hard to navigate and trust.

There is a different way.

When we align our inner world with our outer world, our inner self with the ways we move through our days, and the feelings we are seeking with how we choose to spend our time and energy, we attune with what I call ouraligned desire.

Aligned desire is an artful expression of who we are, our wholeheartedness, and our unique body-mind connection and purpose with what we are manifesting in the world.  When the inner and outer expressions of ourselves are in balance, we move through life with more ease and satisfaction.

Aligned desire will serve the highest good (for ourselves and others). We have to be discerning and refine ourselves. We have to look closely at our automatic behaviors and habits. We have to develop the capacity and awareness to make conscious choices when a desire arises.

Does a particular desire serve the highest part of ourselves, or are we simply, mindlessly perpetuating some habit that actually shadows our being?

Aligned desire breathes vitality into our own fulfillment from the inside out.  Aligned desire acknowledges and honors the challenges past while energizing us and making us the master of our own destiny.

When used wisely, aligned desire is ‘superfood’ for our souls.

 

Solstice Session #5: Make Peace with Your Plate

(Join me LIVE)

In this LIVE Solstice Session you will learn the solutions to these common foodie fears:

  • Foodie fear#1:  If you listen to your body, she will lead you down the wrong path, your desires are complicated and you cannot trust them.
  • Foodie fear #2:  There is so much to do.  You don’t have time for self-care, feeding yourself well, making you your #1, feeding yourself well is impossible.
  • Foodie fear #3:  You can’t even remember that last time you were able to love your body, especially around your eating, you feel hopeless.

 

 

What are the Solstice Sessions?

This is our last week where I have been sharing with you therich and heartwarming Solstice Sessions. (you can access the previous Solstice Sessions HERE)These are my little whispers of winter’s wisdom, some guidance as we embrace the darkest nights of the year together, and some appetizers from my most complete body of work,THE YOGA OF EATING 2017that begins January 30th.  (registration is open).

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

 


 

The Yoga of Eating 2017

 

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

 

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

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

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

 


 

Lululemon + Boulder Nutrition 2017

 

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

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

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

AND...

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


 

About Sue Van Raes...

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

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

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

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

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

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You Will Leave Feeling Better Than When You Came

  She arrived about 20 minutes after our first yoga session started on Friday evening.

 

Surrounded with a sacred circle of women, a beautiful goddess yoga room, majestic Colorado mountains, and the hint of fall in the air, she tiptoed in quietly to join the circle, moved into child’s pose and began to settle in.

 

I slowly walked over amidst teaching my class, sat down beside her and started to slowly rub her back.  Tears began to stream.  Big full exhales followed.

 

“Thank you,” she whispered.  “This is exactly what I have been needing.”

 

I had personally reached out to her quite a few times to remind her of our upcoming women’s retreat weekend.  I was so glad I did.

 

Apparently she needed a little nudge.

Even though we know what is best for ourselves, know what we love, how to treat ourselves and what feels good, we so often succumb to our resistance.

 

Our minds love to point out the reasons why we can’t, why we shouldn’t or why our resistance is logical.

 

Repeatedly, our resistance takes the form of fears and doubts that prevent us from taking the steps towards what we really want.  They are complicated, sneaky and tenacious.

 

We have our go-to excuses, stories, limitations, fears, and self-doubts that know exactly how to do their jobs – keep us stuck. 

 

I want you to live a life you love.

 

I want that for you, for me, and for all of us.

 

I want lives where our desires, our intentions, our diligence and our self-care are greater than our resistance to them.

 

When this is occurring, we manifest our dreams.  When it is not, we most often stay stuck.

 

So let’s chat ...

 

What is holding you back?

 

In just one week from today I will be heading out of town to explore the wild feminine, enjoy the harvest full moon and eclipse, and to rest and restore on our fall women's full moon retreat weekend.

 

With the time and space to reconnect with ourselves, tap into the transition of the season and create an eagle-eye view on life and things – we can reset.

 

There are endless gifts of being on retreat...

 

  • time and space to listen inward and feel. 

 

  •  time to be outside and connect the energetics of nature and the season. 

 

  • the ability to gain clear and concise perspective on our lives. 

 

  • But most importantly, we have a chance to remember who we are, what we want, and what we need to thrive.

 

Maybe this little nudge will help you overcome your resistance << Test First Name >>.

 

Maybe this little reminder will create an opening for you to imagine yourself fully embodying your health and happiness.

 

Are you feeling the call?

 

If so, come share in the journey with us next weekend.

 

Reconnect and restore in the majesty of the Colorado Rocky Mountains with a retreat designed for your health, nourishment, and body-mind-spirit connection.

 

Soak in the sacred waters of the Sangre de Cristo Mountains, enjoy the delicious organic home cooked meals, and share in the sisterhood of connection and ritual.

 

Come and watch the LIVE Q and A that I did earlier this week with my special guest, Helen Knight, and just hit reply if you have any questions.

 

 

We have just 3 spots left.  Is one of them for you?

There is still time to join us. 

Claim your seat HERE …

 

Please join me in this intimate and restoring upcoming women's circle that will support you in creating a happy and healthy life you love.

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The Power is in the Protein

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The Power is in the Protein

THE POWER IS IN THE PROTEIN

 

I learned this the HAAAARRRRDDD way.

The ‘dream machine’ – I've had it since the 5th grade – would chime, and I would quickly roll over in my bed to push the dream bar (aka the snooze button) so I could fall back into a sleepy slumber for just a few more minutes.

From there, with hair in a high ponytail, Birkenstocks on, and a little lip gloss, out the door I would race.

Leaving NO time on my side, I would run to my early morning genetics class all the away across the UBC campus.  If I was lucky, I would shimmy into the SUB (student union building) to grab a coffee and a banana nut muffin to bring with me to class.

 

It was a blood sugar disaster.

 

By the time I could fin my next snack – somewhere on campus – I would be bonking big time.  

Protein was NOT on my radar, especially in the morning.

We have all been this person – our mornings a little crazy – neglecting how our metabolisms are CRAVING the building blocks for energy and vitality and feeling the impact of mindless choices in feeding our bodies based solely on convenience within our busy schedules.

 

Don't worry, I've got your back

 

For the past few weeks I have been steeped in exploring my own morning rituals getting ready for the Green Smoothie Challenge.

In the designing phase of this summery breakfast bliss, I have also taken some time to put together a guide to help you find the PROTEIN POWER that best suits YOU.

Today, not only do I have a few important keys to kick starting your metabolism each day, but I also crafted a little extra hand holding for you when choosing how to stay masterly in your mornings.

 

The POWER is in the PROTEIN (powder) 3 Nutritionist-Approved Tips

 

Increased intake of morning smoothies made with protein powder has become like a trendy love affair for individuals seeking to build lean body muscle mass, increase the feel good health vibe and loose excess weight – especially around the mid-section – while still getting out the door on time.

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

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

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

 

 

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

 

 

1. The Secret is in the Source

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

There are many great protein sources.

When it comes to protein powder, whey is the most complete protein source, and has the highest protein density.

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

Many people have dairy allergies or dairy intolerances. If this is the case for you, or you want a little variety, try some other great options such as hemp, pea or rice protein.

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

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

 

 

2. Quality Matters

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

Read the ingredient lists. Many of the available protein powders (including Whey) are chock full of additives, preservatives, sugars, and artificial sweeteners.

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

 

 

3. Look at the Macro Nutrients

Macronutrients — carbs-protein-fat — are calorie-containing nutrients that fuel the many functions of the body. A good meal replacement protein powder will have a healthy balance of these. Look for macro-nutrients somewhere in the range of 45%-25%-30%.

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

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

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

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

Photo Credit:  Chef Bailey Jean Ruskus

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Don't Let Your Mind BULLY Your Body

   

I pulled my new black bikini bottoms out of the package and ran upstairs to try them on in my bedroom.  Just as I pulled them out of the package, I realized they had sent me the wrong pair – the teeny weenie black bikini

: (

 

For a second, I considered keeping them (even though they were made with very little fabric) until a wave of anxiety hit me.

 

These were just a bit too ITSY for me…

 

Aaaannnd…there are plenty more fish (black bikini bottoms) in the sea.

 

(Okay, I won't deny it, in the midst I also sent my boyfriend a selfie)

 

I am getting ready for two upcoming summertime trips this month, both involving bikinis, and if you are anything like me, you too would like to FEEL good in your body (i.e. bikini) this summer.

 

My ‘summertime - love my body’ regiment involves a few key pillars – eating healthy and clean food, exercising most days, getting a good night’s sleep, and watching for those self-sabotaging thoughts that creep in when I try on my bikini (or various other things).

 

 

don'tletyourmind...

 

I talk to folks every day about food and body. If you are looking for some easy and effective ways to lean up and love yourself up this summer, be sure to clear up any confusion you have with this leading issue, paramount confusion, and indubitable misconception around calorie counting.

If you want to feel nourished, strong, lean and energized this summer, be sure to check out these common myths about counting calories that will change the way you think about your eating. You may feel uncomfortable dropping your trusty old calorie counter, but trust me, you've gotta let go of what is NOT working to get what you want.

 

You've gotta try something different to get a different outcome.

 

Feeding your metabolism in a way that both nourishes your body, and creates optimal energy and body composition has a lot more to do with hormones then it does with calories. All the details are here:

I hope this helps you to make sense of the overwhelming and confusing world of eating. Questions? Just hit reply and send them on over.

 

6 Reasons to STOP Counting Calories

 

First of all, let’s be sure we understand what a calorie is and why we need them…

 

A calorie is simply a measure of energy.

 

1 calorie is the amount of energy required to increase the temperature of 1 gram of water by 1 degree Celsius.

 

The official measure of energy is Joule. 1 calorie equals 4.184 joules.

 

One dietary Calorie (kilocalorie) is 4184 joules.

 

Many trendy diets are based upon nothing more than a simple calorie deficit.

 

It’s a simple concept and makes dieting straightforward (in theory) and highly attractive. “If you want to loose some pounds, consume fewer calories.”

 

However, the theory is misleading, confusing, deceptive, and incorrect at best.  Calories are just an itsy bitsy part of the story.

 

Here are 6 reasons why…

 

  1. Fancy yourself some FAT

 

Fat is satiating, satisfying, calming, and necessary for proper body functioning of the brain and endocrine system – i.e. hormone building and balancing.

 

Contrary to the many outdated myths about fat, fat does NOT make you FAT. In fact, when you eat good, natural fats with your meals, you will be satiated longer, your blood sugar with be stabilized and you will notice more balance in your energy.

 

When you count fat into your calorie counter, you will find it has more calories per gram. You could see why it would be tempting to cut it out all together and lower your calorie intake. This is NOT a good idea.

 

  1. Help out your hormones

 

The mother of all your hormones is insulin. With insulin on your team, in balance and harmony, you will maintain balance in your blood sugar levels and stay in the fat burning zone – most of us like the sound of that.

 

When insulin is out of balance – you guessed it – your are in fat storing mode.

 

The truth is, when you compare the calories of a carrot and a cookie, they may be similar, but the cookie will reek havoc on your blood sugar, while the carrot has a much more gentle effect. Both have the same amount of calories, but the cookie leaves you storing fat – yikes!!

 

The domino effect of insulin being out of balance impacts a slue of other hormones such as estrogen, testosterone, DHEA, adrenaline, and thyroid hormones, throwing the delicate hormonal balance of the body into total mayhem.

 

According to Dr. Mercola:

 

“Obesity rates and diseases like diabetes, heart disease, cancer, autoimmune problems, and autism have skyrocketed.

 

Metabolic problems and inflammation have been set ablaze by decades of bad dietary advice.

 

The low-fat (thus high carb) diet craze is largely responsible for the metabolic catastrophe we see today.

 

The more people who have cut out saturated fats and increased carbohydrates and "diet foods," the fatter and sicker we've become, as a nation.”

 

 

  1. The way OUT is IN:

 

Our mind-body connection is the most important connection we have to navigate what feels best in our bodies – how to eat, move, sleep, and best take care of ourselves.

 

Our intuition is primal, powerful, and always present. When we spend so much time externalizing our eating – i.e. calorie counting – we weaken this relationship rather than strengthening it.

 

The ability to listen to our body’s needs, wants, cravings, and signals is where we have become lost in our eating and in our relationship to food.

 

Rather than spending our precious time and energy on an external approach to health, try spending that useful energy on listening to your body, trusting your body, strengthening your intuitive eating muscle and being the wisdom and protector of your own health.

 

 

  1. Fake food is not FREE food:

 

Many of the low calorie products claim to have a low impact on your calorie intake, but most of them are made from refined, processed, and even synthetic ingredients that trick your body temporarily into satisfaction, which doesn’t last or do you any good nutritionally. Your cravings creep in, you don’t feel satiated for long and you most often end up eating more (refined) food.

 

High quality, nutrient dense foods may be higher in calories, but they also satisfy you for longer. For example, whole foods may have more calories but they also take more energy to process and digest than processed foods.

 

 

  1. Good girl – Bad girl:

 

As a culture, we are very good at placing undue stress on ourselves, especially around eating and our bodies. When we set specific calorie restrictions, we often set ourselves up for disappointment, failure, and more self-shame and blame.

 

We find ourselves planning to achieve a certain goal around our calorie intake, but when it comes down to it, many of us don’t have the strength to override our natural hunger cues, cravings and insatiability.

 

This vicious cycle can cause us to internalize stress during meal times setting us up for the doomed “good girl – bad girl” mentality.

 

 

  1. Consumed by Calorie Counting:

 

For those of us who succeed in the restriction mentality, we find ourselves always hungry, and always thinking about food.

 

When we aren’t getting enough nourishment, we find ourselves concerned about what to eat at the next meal, obsessed about when our next meal will be, worried about eating, and overly and utterly consumed with thoughts about eating and food.

 

Calorie counting can become just like any other addiction. This food obsession could then distract us from all the beauty and pleasure we can experience in life.

 

Here’s to a happy, healthy, lean and strong summertime bikini love affair...

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Are you a SOUL-FOOD junkie?

   

She would set the table the day before all the holiday dinners, pull out the special white with silver trim china from the cabinet in the corner, and dust off the silverware.

 

I would help her slip the cloth napkins into the shiny silver rings and place them in the middle of each plate.

 

For me, family dinners began with a lot of intention, planning, and prepping of sacred space.  My sweet mother loved the sacredness from start to finish – and she still does.

 

I realized just a few years ago how integral these family rituals were for me.

 

Not only have they offered me an evolution of my own food and family rituals, but they have come from a long lineage of women in my family who continued to create and evolve the traditions – each molding them into a unique expression of their souls.

 

Soul-shine-bali-food-pic

 

Often, ritual is a way the soul craves connection, presence and sweetness.  Ritual has been expressed in so many realms throughout time to fulfill this part of our soul’s desire.

 

Many of these rituals show up in our sharing of food, holiday traditions, and birthdays, with family and friends.

 

A study published in the Journal of Psychological Science showed that those who participated in ritual during, or before a meal had an enhanced experience and enjoyed the meal more because of the greater involvement and presence throughout the meal.

 

“Embrace the soulful place inside of you that gives you your color, your character, your personality, and your zest for life.”  Marc David

 

Rituals have been considered a healing practice for centuries in many different cultures.  Today, I offer you the opportunity to explore the rituals in the realm of food and your eating so you can find your SOULFULNESS and SATIATION to your delight.

 

5 Steps to Soulful Satiation

  1. Start with Intention

 

We can bring intention, love, consciousness and awareness to our food practices just as if they were a divine body prayer, a deep connection to your beloved self or even another platform in which to practice consciousness in our lives.

 

Bri Maya, author of The Path of Practice, is best known for her healing practices around eating. Bri Maya came from ancient India where the women who were cooking, and preparing food, brought so much intention and prayer along side of eating.

Women would roast grains, grind masalas, and sift beans while chanting and praying into their food.

It was said that these prayers and this consciousness around food and sustenance greatly impacted the way in which the food could heal our bodies and how we can find even deeper soul nourishment in our eating.

 

  1. Create the Space

 

Just like my mom did before special dinners, you can find YOUR way to making your eating happen in a sacred space.

 

Finding your sacred space to eat is like applying awareness and intention to all aspects of our lives. We can begin with positive clear thoughts, a healthy whole food plate, and an inviting space to cook, eat and at the same time, feed our souls.

When you close your eyes and imagine creating sacred space, clearing space or bringing a love and attention to an aspect of your eating that needs some attention, where does your intuition take you. Where does your eating need a little more detail, clearing, or cleansing.         Is your refrigerator full of expired condiments? Is your kitchen table cluttered with paperwork? Or is your eating environment inviting, comforting and calm?

 

 

  1. Feed Your Body As Your Temple

 

By holding the highest most supportive thoughts about ourselve in the forefront of our minds, we can surely imagine how the nutrient density, source, and specifics of your food and eating can fuel your body. It’s just like you were worshipping her with all her beauty, energy, and life force.

 

For us to truly live our purpose, and do our work in the world, we have to be well taken care of by ourselves. We are worth the extra money, time, and energy it takes to fuel ourselves with love and sustenance so that we have the energy to give back in our circles of life.

 

 

  1. Meet Mindfulness

 

Giving yourself the permission to SLOW down and SIT down is big. It is necessary. It is important.

Slowing down can feel awkward, scary, uncomfortable, or even too quiet, but it is something to test out and practice. As we get more familiar with this kind of eating, it gets easier. Put on some good music, create a peaceful ambiance, and love yourself through your mealtime and really experience and savor your EATING.

 

 

 

  1. Grace and Gratitude

 

The more gratitude we experience the more our gratitude grows.

 

“As gratitude is cultivated, we experience an increase in our happiness and joy”

 

This is very good news not only for your inner experience, your thoughts, and your positivity, but also…

 

…when we engage the relaxed side of our nervous system, we are able to assimilate, absorb, and digest our food so much more effectively.

 

Through gratitude, we accept the good in all, including our plates.

 

 


Care for a little Bali MAGIC?

We are just one month away.  Come join us and give yourself a break to reset, rejuvenate, and relax while experiencing the MAGIC of BALI.

EatPrayYoga Bali

 

 

 

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5 SCIENCE BASED REASONS TO TAKE A BREAK

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5 SCIENCE BASED REASONS TO TAKE A BREAK

5 SCIENCE BASED REASONS TO TAKE A BREAK

 

 

I was exhausted. 

 

 

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

 

 

 

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

 

 

 

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

 

 

 

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

 

 

 

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

 

 

 

 

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

 

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

 

 

 

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

 

 

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

 

 

 

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

 

 

 

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

 

 

 

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

 

 

 

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

 

 

 

5 Science Based Reasons Why You Should Take a Break

 

 

 

1.. Sleep more deeply

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

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

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

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

 

2. Gain perspective

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

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

Something has to change.

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

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

 

 

3. Lower your body mass index

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

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

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

 

 

4. Balance your hormones.

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

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

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

 

 

5. Improve your longevity

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

Your long-term health will thank you.

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

 

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