FALL COZY Breakfast Breakthroughs

Good Morning Sunshine.

If you have been a Boulder Nutrition reader for a while, you probably already know how I feel about breakfast.

This summer I published a summertime breakfast blog called Breakfast Bliss and Blood Sugar that became the most read blog in the history of Boulder Nutrition. I am so glad you all liked it!

What I am really interested in is WHY? 

I have a good hypothesis as to WHY for you today, and an even more exciting breakfast menu for you to explore this fall.

Listen, I would be surprised if your mornings are totally serene, peaceful, and quiet.

I know some of you are the exception and have your morning routine down, but if you are like most of us, mornings can be hectic, scattered, and rushed .I have focused my attention on my morning routine for years.

As I have shared before, the mornings when I am on my game I am good at giving myself at least 30 minutes to rise and shine before my kids, to have some time to meditate, practice, and nourish myself well.

I have found mindful mornings tend to make ALL the difference.

The truth is, sometimes it just doesn't go that way.  Did you forget you were out of milk?  Push the alarm one extra time? Have a teenager whose hair just wasn't working out? Or forget about that extra stop  you have to make for gas on the way to work or school?  All it takes is something small to throw our mornings into a tail spin.

Can you relate?

These reasons (plus many more) might be why breakfast is the most challenging, rushed and stressful meal of the day.

So with the idea of giving you more of what you seem to really like reading, here are my 5 favorite FALL COZY breakfasts to settle into this fall.

Each of these breakfasts have a little flavor of the weather changing, fall seasonal energetics, and of course you can trust me to keep the glycemic index LOW and your blood sugar BALANCE and BLISS in mind.

Quinoa Apple Pie Bowl

Health Nugget:  What I love most about quinoa (pronounced KEEN WOA) is that it is a complete protein and the highest protein content of any grain.  It is also known to dry up dampness in the body according to TCM (Traditional Chinese Medicine).  What does that mean?  Well, dampness is like a code word for inflammation or phlegm.  The less we have of this during the fall season - the season with the most coughs and colds - the better.

1 Cup Cooked Quinoa (easiest if cooked ahead of time for morning efficiency)

1 Steamed apple warmed with cinnamon

1 Tsp butter or coconut oil

1/4 cup pecans

Pinch of sea salt

1 tsp maple syrup or raw honey (optional)

Toss all ingredients in a bowl and enjoy.

Chai Chia smoothie

Health Nugget: Smoothies are one of my favorite ways to pack your breakfast of all the food groups and super foods you want to add to your breakfast.  Smoothies are also easy to transport to your office.  My favorite feature in this smoothie is that it is not frozen but rather warming as the weather changes those brisker fall mornings.  The warm chai tea and warming spices are perfect to synch up with the fall season.

2-3 leaves of romaine lettuce

1 TBSP Chia seeds

1 fleshy fruit of choice (i.e. 1/2 banana)

6-8 cups Herbal Spice Chai tea (warm)

Vanilla protein powder or raw egg

1 T chopped ginger, cinnamon, and cardamom (optional)

1 T fresh grated ginger

Place ingredients in the blender and mix well.

Paleo Zucchini Muffins

Health Nugget:  These high protein muffins, disguised as a carb, are a quick and easy breakfast for on the go mornings.  Spread with some organic butter or almond butter for another boost in good protein and fat and you will notice that your energy is even keeled all day.  Pack all of that nutrient dense zucchini in there and get an extra couple servings of veggies.  Prepare them ahead of time, freeze if you like, and enjoy.

1 cup of garden fresh zucchini

3 organic eggs

1 1/2 cups almond flower

1 tsp baking powder

1 tsp baking soda

1 Tbsp ground cinnamon

1/2 organic chocolate chips (optional)

1/2 tsp salt

1 tsp vanilla extract

1/3 cup raw honey or coconut sugar

Mix ingredients and bake at 375 for about 45 min or until golden brown.

Pumpkin Protein Pancakes

Health Nugget: These pancakes are a great way to get a sweet breakfast without sacrificing your blood sugar in the process.  Adding in the scoop of protein powder is a trick I have been using with my kids for years to ensure pancake breakfasts still include a healthy dose of protein.  Along with the yummy seasonal pumpkin, a great source of vitamin A and beta carotene, full of fiber, and potent antioxidants, these make for a great fall breakfast.

2 cups gluten free pancake mix

2 scoops vanilla protein powder

2 organic eggs

1 cup pumpkin puree

2 Tbsp coconut oil

1 1/2 cups liquid (milk, almond milk, coconut milk or water)

pinch of salt

1 TBSP maple syrup (for top)

Mix together ingredients and fry up in your ideal pancake size in a cast iron pan until golden brown.  Top with organic butter and maple syrup.

Caprese Scramble

Health Nugget:  Organic eggs are chock full of the amino acid, tryptophan, which is a key player in a good mood and inner calm.  The protein in eggs is one that will not only satiate your blood sugar due to its delicate balance of protein and fat, but will also keep you feeling brighter and cheerier all day long.

1 small organic tomato

1 3-5 basil leaves chopped fine

3-4 slices of raw mozzarella cheese

2-3 organic eggs

Pinch of salt

Saute the tomato and basil in a pan in butter or olive oil.  Stir in the eggs to scramble.  Toss in raw mozzarella at the end until it begins to melt slightly.  Serve up.

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Want to take your FALL practices a little deeper?

Check out the FALL COZY Cleanse Program (Local or Remote)

If you want to join our group, we start October 12th (introduction October 11th). If you are ready to begin, you can start anytime you are ready.

Check out the details HERE

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The Benefits of Broccoli

Who knew?? This super powered vegetable family (AKA - Brassica) is power packed with so many vital nutrients that specifically address so many health issues of our time.A few years ago (well, maybe more than a few) I went to an inspiring seminar with Dr. Robert Roundtree, author of "Conscious Health for Every Child", one of my parenting bibles. He is a health guru, MD, and holistic health expert.  He spoke about this very topic.  It was so informative and wise.  Once again, I was reminded how much food can truly be our medicine!

Brassica is not just any vegetable, it is a super powered veggie family that strikes up a health potency like no other.  Brassica is made up of veggies like kale, cabbage, brussel sprouts, watercress, radish, and even maca (a cousin of the well known radish).

They all have something in common.  That special Brassica ingredient, is a specialized molecule known in the supplement world as DIM (di-indol-3-carbinol) that is one of the best estrogen metabolizers out there.

DIM regulates hormones, balances out menopausal symptoms, PMS, and is a huge contributor to breast cancer prevention.

Dr. Robert Roundtree told us that day in the seminar that a recent study came out in the Journal for Americian Medicine.  This study stated that eating just 5 servings of the brassica family per week decreased the chances of breast cancer by 50%.  That is HUGE!!!

That means if you try to eat just something every day from the brassica family you are doing GREAT.  You are using food to contribute directly to your health and vitality.

You can throw a leaf or two into you smoothie as we mentioned in our last post - LIQUID LOVE.  You can steam up some broccoli for dinner, throw some radish into your salad, or get ready for some yummy brussel sprouts just in time for Thanksgiving.

We are going to HOOK YOU UP!!  Click the link below for the perfect fall brassica recipes.  Let me know if you need a little more brassica, and I can set you up with your very own DIM supplement.  Easy BREEZY.

Download your brassica recipes here

Have fun in the kitchen, and remember...

“The garden suggests there might be a place where we can meet nature halfway.”   Michael Pollan

Good Morning Sunshine

It’s 6 am, and suddenly, the alarm clock pulls her out of an epic dream.  After hitting the snooze button several times, she decides to motivate, attack the grogginess and get ready for the day.  Staggering our of bed, the first thought that comes to mind is making a warm cup of brew before running out the door.

Breakfast, which may or may not happen, is something quick and easy, like a bowl of cereal, toast, or a self-proclaimed energy bar.

In less than a few hours, she feels tired and hungry again.  The cookie in the break room, or the scone at the coffee shop down the street, sounds appealing.  Before she can really think this through, she caves in and indulges in a sweet mid-morning snack.

By the time lunch rolls around, she's so hungry that she could eat a big Chipotle burrito.  She happily obliges this thought.  As mid-afternoon creeps by, she feels so run down and cranky that she can hardly stand it.  The second cup of joe isn’t an option, it’s a must - just to get her through the day.

Does this sound familiar ?  Many of us have been here, riding the blood sugar roller coaster day in and day out.  It all begins with the first meal of the day, also known as BREAKFAST.

The way we begin our day creates a foundation for how the rest of it unfolds.  If our first meal mainly consists of carbohydrates, without adequate protein and fat, then we’re bound to experience symptoms of high and low blood sugar thoughout the day.  Fortunately, we can direct our daily experiences in a healthy and mindful way by consuming a balanced breakfast.

The good news is that you can do this without much time or effort by simply making a LIQUID LOVE breakfast shake.

Why liquid love you ask?  Because you will LOVE your life oodles more when you see how good you feel!!!

Goodbye Mr. Coffee and toast, hello liquid green goddess of love!

You may think to yourself...why a shake instead of something more complete and whole like your favorite poached eggs, turkey bacon and sauted kale?  Well, if you can pull off a home cooked delightful breakfast on a week day, by all means GO FOR IT!  The problem is many of us are too rushed, feeding children, packing lunches, and sleeping until the last possible minute.

LIQUID LOVE may be the quickest and most complete option with the most super food and nutrient density ratios.

Studies show that if you start of your day on the RIGHT foot (ie low glycemic, high protein breakfast), you will eat 80% less sugar/carbohydrates throughout the day, and have a personal victory over your cravings in the late afternoon.

How does this sound to you??

Below we may have just the info you need.  Here is what LIQUID LOVE is are NOT:

They are NOT all fruit.

• They do NOT have a bunch of juice as the base.
• They do NOT taste chalky, grainy or horrible.
• They do NOT leave you feeling like you are still hungry, unsatiated or bored with breakfast.

Check out our easy to use GUIDE TO LIQUID LOVE SMOOTHIES for all the details you need to make a breakfast to change your life!

GMO Roulette ~ With Expert Tips to GMO-Free Shopping

With the March against Monsanto going on world wide, and the day-to-day political, and health and wellness choices we continually face at this time in the world, I thought it was particularly important to share some facts, tips and check in with you about what is REALLY going on with GMOs. We spend our dollars on food for ourselves and our families each week, but do we know where we are putting our money, do we know what we are actually buying?     

The GMO current situation may be one of the biggest challenges of our time and we are being called to become aware, to educate, and to act in what each of us consider a mindful way navigating this GMO roulette.

Today we are going to explore what is currently happening and what YOU (and I) can do to take action, protect and be wise navigating around this potential health disaster.

Stay tuned, as this information is critical to share! Also, to give you a little hand holding, we created a guide to the grocery store, our handy grocery store tips to avoid/bring awareness to GMO free food.  Hungry for Change ~ NON-GMO shopping guide

What is a GMO?

GMO foods are the product of a high tech cell invasion that uses bacteria and viruses to forcefully break a cell's natural defenses to allow genetic material to enter and create the genetically modified food.  Genetic mutations can permanently turn genes “on” or “off”.Virtually all commercial GMO foods are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.  Meanwhile, a growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights.

What are the impacts of GMOs on the environment?

Over 80% of all GMOs grown worldwide are engineered for herbicide tolerance. As a result, use of toxic herbicides like Roundup has increased 15 times since GMOs were introduced. GMO crops are also responsible for the emergence of “super weeds” and “super bugs" which can only be killed with ever more toxic poisons like 2-4-D (a major ingredient in Agent Orange).  GMOs are a direct extension of chemical agriculture, and are developed and sold by the world’s biggest chemical companies. The long-term impacts of GMOs are unknown, and once released into the environment these novel organisms cannot be recalled.

How do GMOs affect farmers?


Because GMOs are novel life forms, biotechnology companies have been able to obtain patents with which to restrict their use. As a result, the companies that make GMOs now have the power to sue farmers whose fields are contaminated with GMOs, even when it is the result of inevitable drift from neighboring fields. GMOs therefore pose a serious threat to farmer sovereignty and to the national food security of any country where they are grown, including the United States.

Who is MONSANTO?

Monsanto is a global agricultural biotech company – mostly know for genetically engineered seeds.  Monsanto has become the center stage for the destruction of our seeds, our diversity, our food and our freedom.  Upheld by the supreme crt, Monsanto protection act making it immune from protecting diversity and contamination.

The only way consumers are going to win this crisis is if the mainstream demands to know what is in our food.  Labeling is important!!  That is the main goal of the march against Monsanto.

The non-GMO project

Thanks to the non-GMO project we are still (but maybe not for long) able to see which products are non-GMO.  The GMO free verification seal indicates that the product bearing the seal has gone through a strict verification process. The verification is an assurance that a product has been produced according to consensus-based best practices for GMO avoidance.

Hungry for Change ~ NON-GMO shopping guide

This is critical information of our time!  It is important to act, not just upon our health, but also upon our freedom. Our freedom to choose is something we often take for granted, and in the Monsanto Protection Act and the GMO movement in general, we are seeing this right slip away.  Making small changes in how you shop, what you eat, and where your dollars go is a great place to start.