Viewing entries tagged
self care




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:



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!



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




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



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)




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



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




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




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.





Have you ever wondered how to best feed your soul?

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

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

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

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

But I wanted to be sure you heard...

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

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

Because becoming more of our truest selves is our purpose.

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

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

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

Listen to hear:

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

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

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

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

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



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I have a Q for you to A...


Do you ever feel like you do it all yourself?

Whether it be running your household, taking care of your kids, managing your business or taking care of everybody else but yourself (or all of the above), you are likely part of a major epedemic..

I call it self sufficiency syndrome (SSS).

The reason I want to talk to you about this is simple: I too, am in full SSS recovery and oh boy, it's a doozy. 

For manyH E L P is a four letter word.


You know you have SSS if:


  • You have a hard time asking for help
  • You would rather do everything yourself so that it gets done "right"
  • You are an inherent people pleaser to your core
  • You chronically find yourself exhausted with too much on your plate

While you may be thinking "I can't always control my life circumstances," what I want to tell you today is that what you can control is how you respond to them.

You can do anything, if you stop trying to do everything.

Asking for help, delegating and leaning in to support and trust have been a challenging yet monumental practice for me in my personal and professional life. As with any of my deep internal work, I have learned so much about myself in the process

I have also felt uncomfortable, tentative and extremely vulnerable.

Don't get me wrong, self-sufficiency can be a blessing––but not when we are left burnt out, fried, overwhelmed and exhausted.

Gathering support, in whatever form we need, is an important ingredient for our health and our happiness.  

So today, I want to introduce you to some of the pinacle support in my life: the wonderful, innovative, smart and savvy women, who have joined forces with me, so that I can stop trying to do everything by myself

...because I have learned, it takes a tribe.

You may have seen them if you follow me on Instagram, as they have been doing some fun and informative #instatakeovers. You may have met them if you have joined (or will be joining) me on any of my local or international retreats. You may have even tried out one of their recipe creations from the Boulder Nutrition recipe page.

Either way, each of these three women have become an integral part of my business and I am incredibly grateful for the work we are creating together. 



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Alana Quattro :: Retreat Assistant

Alana is a student at the Institute for Integrative Nutrition, a yoga instructor and natural baker.  Alana's passion lies in the combination of yoga and nutrition to help women heal negative body image and disordered eating. She brings a bright light and loving heart to many of our retreats.  


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Kristine Mahan :: Assistant Program Coordinator

Kristine is in school for her Master Nutrition Therapist degree in Denver. She’s an advocate for functional health care and believes that your whole history is part of your health story. In practice, she wants to specialize in gut health while teaching others the importance of agricultural sustainability and how to properly prepare food for optimal nutrition.


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Olivia Hagen :: Recipe Manager

Olivia is a science student at CU, with a passion for healthy food and movement, on the path to her masters degree in Holistic Nutrition. She comes from a huge family of foodies and loves to create and test the Boulder Nutrition recipes

Back to you!


If you want to create a healthy and happy life, you need support too. 

Here are a few questions for you to ponder:

...Where do you feel supported in your life?

...Where are you overwhelmed, exhausted or feeling alone?

...What is one baby step you can take this week to build your tribe?

I would love to hear your responses. Scroll down to comment section and join the conversation.


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Photo :: Om Light Photography



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Get ready of a little slice of guilt free heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  


If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  


Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!


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Festive Gingerbread Green Smoothie





Need something a little festive this winter season?  Try our delicious gingerbread green smoothie.  


Full of fresh ginger and all the warming winter spices you can imagine, lots of immune boosting greens, minus all the sugar. Enjoy this holiday drink that's vegan, gluten-free, Paleo-friendly, nutrient dense and absolutely delicious!


These warming spices boost your metabolism, warm up your digestions, and balance your blood sugar.  You will love how you feel after this festive boost.














For years, I have used the same pumpkin pie recipe.  I have modified, tweaked, and fine tuned many variations over time until finally one day, as I dipped into the blender for a final taste, I realized: "This would make an amazing green smoothie". So here you go...  


This seasonal green smoothie is a tasty and nourishing way to fuel your body during the festive week ahead.


With all the warming pumpkin pie spices, a big handful of greens and all that delicious pumpkin flesh I hope you will love this easy to make, delicious and energizing smoothie as much as I do.




To make this into your pumpkin pie filling simply add 2 eggs, and bake at 425, and bake for 15 min.  Then reduce heat to 350 and bake 45 min more until set.  Let sit for approximately 1 hour and serve.






Roasted brussels with balsamic glaze & toasted pine nuts




There is nothing like roasted veggies and nuts at this time of year.  To me they make up the perfect side dish to any festive holiday meal.


Once you get the hang of veggie roasting, you too will see that with just a few ingredients and a little time, you can create delicious, warming, and nutrient dense additions to any meal.


  • Brussels sprouts are part of the brassica family, closely related to cabbage, kale and mustard greens, known for their highly medicinal properties. 


  • Brussels are very high in fiber, vegetable protein, and alpha-lipoid acid – an antioxidant that has been show to support insulin and blood sugar stabilization.


  • Brussels are also very high in vitamin K, making them great for bone health an calcium absorption.  


  • Brussels sprouts are one of the best veggie sources for omega-3 fatty acids.


Warm and crispy roasted brussels are one of my favorite parts of any Thanksgiving feast.









There is nothing better than sharing delicious food with loved ones, which is why Thanksgiving is the absolute best holiday! Whether you spend your Thanksgiving morning watching the Macy's Parade, doing a "Turkey Trot", or even just hang out with your family, you all know the joyful feeling of walking into the kitchen and smelling the amazing Thanksgiving fragrance. 


If you are a side-dish-lover like myself, then you are going to fill up your plate with this warming and fresh dish!

Ditch the classic sweet potatoes with marshmallows, and substitute it with this healthier sweet squash! This dish encompasses every fall craving from the warm sweet cinnamon flavor to the crunchy cool pomegranate seeds with a light kick of pepper too! 

This easy and delicious dish will have the whole family coming back for seconds!







I created this smoothie for many of the women in my private practice to support a healthy menstrual cycle and balance out monthly cycle hormones and energy.  

Many women struggle with menstrual stress, pain, fatigue, cramps, mood challenges.  Some women are even bed ridden, experiencing high levels of suffering and often challenged to have a somewhat normal day.

While there are many causes for menstrual struggles, this recipe addresses a lot of them.  

I chose these ingredients as medicinal foods that are known to help.  Some of these tonics are essential remedies to support a health menstrual cycle (AKA Moon cycle), building blood, relaxing the uterus, and uplifting mood and energy.



Red Raspberry Leaf:

Raspberry leaf helps with irregular or heavy bleeding while relaxing the uterus. Fragrine, the main component of raspberry leaf, tones the uterus. When the uterus is toned, it is more relaxed and it helps the blood flow smoothly while also reducing cramps.



Avocados tend to offer a good amount of healthy fats, while boosting progesterone. Stress and anxiety can lead to progesterone deficiency in women of childbearing years, which is often linked to the symptoms of premenstrual syndrome or PMS.


Rose Oil:

One of the best for aromatherapy oils for mood, hormone balancing, and easing the restful time of the moon cycle.



Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping


Red Swiss Chard:

We often feel tired and depleted in the waning phase of our moon cycle. Consider eating more blood building foods to support you in replenishing your energy.  Blood building foods include red meat (organic and grass fed), fresh figs, red Swiss chard, beets, and cherries to name a few.



Often during our cycles we feel a little tired, so be sure to keep up with your proteins, which are rich in vitamin B12, iron, and folic acid and essential for rebuilding blood and energy. For meat eaters, choose grass fed, organic and wild options.  For vegetarians, make sure you eat balanced unrefined proteins such as beans, whey protein, hemp protein, chia seeds, and quinoa. 




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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.


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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Greeting Super heroines/heroes...

The world feels heavy lately. 


As I rested in bed the other night attempting to fall asleep (to get my full 8 hours), I found myself listing in my head, all of the natural disasters and world tragedies that have been happening over the past few months.  It. Was. Very. Long.

Running though this incredibly long list, I realized my very personal connection – through family, friends, clients, and travel – to each and every one. 

The world has surely been asking us to step up as our super heroine/hero personas lately.  

...To stay strong and brave in the face of natural disasters.

...To stand strong and true in the rise of women's voices.

...To offer our unique support to those in need.

...And to take a stand for our personal health - so that we can better serve those we love (and our planet)



Clearly, the world needs us now, more than ever before (at least in my lifetime). Whether in our small circles of life (always a priority) and/or on a global scale – whatever we have got to give is needed. 

We need to embolden each other and we need to tend to and fuel ourselves well, so that we can be of service.



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

In my practice, Boulder Nutrition, I have treated and supported many women in both prevention and nutritional support during treatment of breast cancer. So today, I wanted to dedicate the following article to:

  • Reaching out in the support of the many people whose lives have been touched by cancer, directly or through loved ones.


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


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


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






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

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




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

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


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


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


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


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





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


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


Check this out:

  • If you sleep eight hours per night (or more), you lower your chances for breast cancer by 72%.
  • Trouble sleeping? Add in a time released melatonin (which also decreases breast cancer) to help with deeper more restful sleep, as well as overall antioxidant and immuno-support




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

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

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



  • Keeping your body and your diet as "cleanse friendly" as possible day to day.
  • Minimizing your fish intake to 2-3 servings per week to avoid heavy metals (and stay away from fish known for extra high heavy metal toxicity).
  • Take detoxifying supplements and herbs (see below).
  • Perform a seasonal cleanse or purification to keep your body cleansing regularly.
  • Detox your home from synthetic (toxic) products that can be replaced with more natural cleaners, detergents, scents and products.




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


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


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

2.  The inflammatory characteristics of our food.

3.  The insulin response to our food.


Some dietary recommendations:

  • Eat a diet based on whole natural ingredients. Eat organic whenever possible.  
  • Add lots of leafy green vegetables, especially of the broccoli family.  *A study in JAMA (Journal of American Medicine) showed that eating 5 servings of the broccoli family (cabbage, brussel sprouts, kale, broccoli, radish, cauliflower etc) decreases breast cancer by 50%.
  • Avoid inflammatory foods such as gluten, sugar, refined carbohydrates and artificial ingredients.  
  • Be careful with soy.  Over 95% of our american soy is GMO so if you are going to eat it (in small amounts) be sure it is organic.  *A recent study from JAMA (Journal of American Medicine) states that small amounts of soy actually decrease the recurrence of breast cancer.
  • Eat low glycemic food. Keep your blood sugar stable.  High levels of insulin cause both inflammation and an imbalance in hormones, including estrogen. A high glycemic diet increases  chances of breast cancer by 44%.
  • Eat healthy natural fats found in nature.  (No need to eat low fat, just good fat.)





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


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


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


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


Supplements to consider:

  • A high potency multivitamin: A well rounded dose of all the essential vitamins and minerals will ensure the best cellular, metabolic, and detoxification mechanisms in the body.
  • Omega 3: Omega 3's are some of the most potent and anti-inflammatory oils you can add into your supplement protocol.  *Studies show that when a women has adequate levels of omega 3's she decreases her chance of breast cancer by 32%.
  • Probiotic: I am sure you have heard about the second brain, or the micro biome?  Daily doses of a well rounded LIVE probiotic will ensure your digestive flora are in good standing supporting you in the optimal absorption of all the other nutrients you need to feel your best. 
  • Iodine (with Selenium): Iodine deficiency is very common (more often noted for the thyroid). Supplementing with iodine has been shown to help the normal structure of the breast tissue.  Adequate iodine literally turns off the production of estradiol.
  • DIM: Diindolmethane is the phytochemical produced in the digestion of the brassica family (broccoli) is integral in the metabolizing of estrogen through the liver.  DIM literally balances hormones from PMS to menopausal symptoms to decreasing risk of breast cancer.
  • Vitamin D3:  Vitamin D deficiency is extremely high (even in sunny areas). Vitamin D3 Inhibits growth of breast cancer cells. Ensure that your levels are where they need to be, if not add regular dose of vitamin D.
  • Whey protein:  Whey protein boosts glutathiones levels in the liver, and aids the body in the detoxification process. Whey is also known to chelate to heavy metals (such as mercury) and aid in the elimination through stage II detoxification.
  • CoQ10:  If you are deficient in CoQ10 (usually from being on a statin drug) you increase your risk of breast cancer by 800%. If you are taking a statin drug, please take a regular daily dose of a highly concentrated CoQ10.


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




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

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


With All  Love,
















The trees on my neighborhood street are utterly glowing with the reds and oranges of fall. I often find myself staring out the window or walking through the neighborhood, watching the leaves fall one by one.  


Nature's glow is similar to the inner glow that I feel at this time of year. The warming colors of orange, gold and crimson feel somewhat therapeutic.


For me, it's the little moments of presence and gratitude that makes the season of Fall so majestic. 

So today, in the spirit of the changing seasons and the majesty of watching nature let go, I thought we could take a little stroll together through the fall leaves, looking at some of the important qualities of the changing season that can lend themselves to our strength, vitality and nourishment.  

In this week's episode of SATIATE {my new podcast}, you will find some supportive and inspiring tips to bring with you as you stroll through the fall leaves towards your health and happiness:

  • Learn the energetic qualities of Fall


  • Listen to some recommendations around how to best nourish yourself at this time of year.


  • Deepen you understanding of Fall's complimentary organ: how to take the best care for immunity, strength and optimal health.


  • Check out some of my favorite self-care and nourishment practices for this season.





Interested in more?  Our upcoming retreat, EAT. BREATHE. NOURISH. in Nosara, Costa Rica (November 8-15th) is a deep dive into the wisdom of our bodies, our authentic relationships to food, health, happiness, and how to fine-tune this relationship with baby steps, practice, gentleness and growth. We have a few spots left.  View all the details HERE.

I hope these reflections help you on your quest, and if you have any comments, thoughts, questions, or anything to add, feel free to reply.  I love hearing from you. 








For me, fall is a beckoning to nourish, tend to myself, turn inward, and let go. Following the currents of nature in all her forms has always been one of my most supportive guidance systems.

The seasons and cyclical rhythms of nature help me in governing how I move through my life, my eating, and my daily practice. Nothing feels more wise, whole and informative to me.  

Shifting our relationship to food and our bodies is a windy road, one where we can find ourselves lost, with no cell phone reception.

There were many times in my life when I was very confused about my eating.

One that stands out was circa 2001. Ironically, I was immersed in my masters program, studying nutrition – a typical time to get confused. The majority of my studies took place during what I referred to as my nap time empire, back in the day when naps still existed in my house.

I remember a very specific moment while sitting at my desk, Ari tucked away for a nap and Elijah down the street at pre-school: As I eagerly leafed through yet another nutrition book on my required reading list, I noticed that this very book contradicted the previous one.  

After sitting in this new confusion for a while, thinking to myself: "Which one am I going to pick? What will I suggest to my soon to be clients? How do I stand by one way, when there are so many?"

Weeks passed while I was stuck on this crux and it meant everything to me. Eventually, a truth struck me in one grand AHA moment:  "I don't have to choose.  Everyone has their own needs, wants and desires. There is no one way. My job is to support folks to find their way."

I know it may sound overly simplified now and I will admit those were some very sleep deprived days for me, but today I continually see this epidemic happening all around me.  

I sit in my office day after day with folks who are utterly confused. Many are choosing an eating style based on what their spouse, best friend, favorite magazine or yoga teacher is talking about. 


Yes, sometimes it works... but sometimes it really doesn't.  

Eating and nourishing ourselves has become one of the most complicated and confusing things we do in today's world – especially when we add in our busy, fast-paced lifestyles and the one way is the way approach that so much of the modern media is implying. 

Often we are left with guilt or hunger or exhaustion or just plain hopelessness.

I am sure, if you are like most of us, you have tried a few different things in your foodie life, as have I.  

So today, I thought we could shed some light on things that I find to be helpful in this conversation.

Here is a glance at some of the realizations I have had along the way, through my own insight, but also through observing hundreds of eaters with every kind of history under the sun, in my private practice, Boulder Nutrition.


These touchstones are reminders here because they are setting the table for our personal artistry of living (and eating) a soulful and pleasurable life, with our authenticity forging a new path.



Implementing authentic eating as practice is a healing tool for our health, our body image and our pleasure possibilities.


Living this way may look very different for each of us, as we are each totally unique and individuated in our expression of authenticity in our lives and in our eating. There is no exact formula for this genuine expression, but rather a gentle honoring in how it manifests and is embodied in each of us.  We may have to clear some cultural and social beliefs about how we think we should be, to then make space for how we truly arewith our authenticity and primal wisdom leading the way.


Soulful Superfood #1:

The Why's

When we flow with our natural rhythm, we create personal freedom.


The more we feel into the elemental cycles around us, present for all life forms on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our true nature, our cellular DNA and our innate animal wisdom.


Our authentic rhythms are like a current of knowledge that is already within us. We can tap in at any time.  When we allow ourselves to flow with our natural currents, we begin to see our rhythms as a gift, as spiritual freedom and as our truest nature.


For example, as women, our female cycles are our road map to our own empowerment and to the sacred feminine. Each of the four seasons is reflected in the bodily cycles (moon cycle) we experience each month. By tuning into our cycles of body and earth, we are able to watch the shape shifting of our energy, our sensuality, our cravings, and our pleasures and tend to them with care and devotion.


Within our primal and animal feminine intelligence, when we return with reverence to the natural cycles of body and earth as our primary guidance system, over time we can soothe and remedy our lives – including our moon cycle and our monthly hormonal balance our eating, and our personal care.


We don't have to pick one eating style or commit to one way. We can flow, groove and evolve our eating to match the other aspects of our lives.  Our eating can become fluid, freeing, and attuned with our bodies, minds and souls.


As we become more balanced and authentic in our eating, our renewed relationship to food and our bodies will cultivate a higher inner awareness.  We will begin to trust our (wise) cravings and make choices that are strengthening, comforting and health promoting.



Soulful Superfood #2:

The How's

I know this approach works for me personally because it feels like a great big exhale in my body.


As I mentioned, we all have to find our way.  I can only truly speak from my own personal experience on this one, even though I have heard many many testimonials from my clients and my online community.  


So when we talk about how this has worked for me, it feels like it is not even a choice at this point. My emotions surely play a big role in my appetite, my blood sugar screams loudly when not attended to, my hormones have some pretty specific requests and my creativity and inspiration in creating food, eating food, sharing food, and teaching about food are being downloaded on a daily basis.  


So, when I sit and breakdown how to practice authentic eating step by step, here is what comes:


Find a method that supports your mind-body connection

One of the most valuable tools we can hone as an eater is our mind-body connection. Building this connection is a healing tool for both our body confidence and our creating interoceptive awareness.  Our mind-body connection increases both our sensitivity to sensorial experiences in the body as well as the perception of these signals.  

There are many ways to fine-tune our mind-body connections.  Here are a few of my favorite:

  • Incorporate downtime for reflection and rest (electronic free) each day.
  • Spend some time in nature each week.
  • Practice an awareness art such as yoga, meditation, reflective journalling, tai chi, or forest bathing,
  • Create a consistent morning ritual, intention practice or gratitude practice. (even if you only have 5 min)



There is a big difference between our physical hunger and our emotional hunger.  Our emotions don't have a stomach, so they can never be truly hungry or truly be satiated.  When we take a moment to check in with our body's physical hunger cues we often get a more authentic answer.  This takes a little practice.  

Stop.  Pause. Take a deep breath.  Place your hand on your stomach.  

Ask the question:  "What are you hungry for?"

If the answer has nothing to do with food (i.e.  you need a hug, a good cry, or a nap) give yourself permission to listen.



Feeling full vs feeling satiated are two very different things.  In fact, the most common reason for overeating is due to not being satiated.  When were are eating out of balance for our unique bodies and our unique metabolisms, it is very hard to feel satiated.  

Satiation occurs when we are meeting our physical needs for protein, fat, and carbs, as well as taking the time and space to eat slowly and mindfully.  

{A recent study showed when eating in front of the TV, humans are known to eat up to 50% more food per meal. }

We can't navigate our hunger and satiation cues when we are distracted, checked out, or rushed.

Satiation can also mean personal fulfillment.  When we are more satiated in our daily lives, our relationships, our jobs, and our free time, we will find a more easeful relationship with our eating.


learn your Metabolic Type

How you feel after a cup of really strong coffee, or a sugary treat may be very different than me. How you feel after a grass fed piece of steak or a yummy bowl of vegan lentil soup might be very different than your sister.

We all have such unique body chemistries, sensitivities, likes or dislikes, histories, hormonal balances/imbalances and metabolisms that with any investigation it would only make sense that food will react in our bodies in different ways.

We can fine-tune our diets to match our unique bodies, our goals for our health, and how we want to optimize our personal metabolism and energy. 

Metabolic typing is the very complete and science based system that I use to learn how to customize nutritional needs for the individual.  This information gives us a "recipe" for how to fuel our unique body chemistries – to feel more satiated, energized, and nourished.



Food is often used as a way to punish or reward ourselves (or both).  We tell ourselves we "deserve" it, when in reality the act of binging on potato chips leaves us feeling worse than when we started.  We find ourselves eating our emotions, stuffing our feelings with food, or numbing ourselves and our suffering with sugar.  

Respecting out bodies with our eating involves feeding ourselves in a way that leaves us energized, uplifted, inspired, satiated, and loved.  



The cycles of nature act as a wonderful backdrop for eating.  Each season is fresh with it's customized goodies, it's flavors, and it's energetics.  Within the seasons, nature goes through everything on the spectrum – from full bloom to death and decay. These are the pulsations of life.

According to Traditional Chinese and Ayurvedic medicine, each season comes with a unique energetic quality, nourishment, complimentary organ, emotion and action. Synchronizing with each season’s expression is like medicine for the body, mind and soul.  

Your authenticity lies in your primal animal being which is and always has been nature.  


practice: The way out is always in

Take inventory and care of your inner landscape. Rather than avoiding a situation, a feeling, or a truth (which often turns into acting out in our eating) allow the space, time, and reality of the situation to move through you completely. The uncomfortable feelings will pass. Strong feelings are intimidating and even scary at times, but they also have a habit of sticking around until we face them.

We are a culture that often looks outside of ourselves for the answers. While I am a firm believer in getting the support I need, I have also found that even asking two different friends, therapists, or sisters for the same advice can lead with two very different suggestions (even opposites). Include asking yourself for advice. You know the answers. Only you know what is best for you and what aligns with you.



Soulful Superfood #3:

Reflections from the Yoga of Eating Retreat


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Here is a beautiful interpretation of how our authentic eating and living can really impact our health and overall life experience through the eyes of one of our Yoga of Eating retreaters. This (spontaneous) share is so beautiful and appreciated.

"On our retreat, women come from all over the country, varying in age by about 40 years. Everyone had unique reasons for coming, but despite all our different backgrounds and current life affairs, we all had some a similar goal. We all wanted to find a way to relax and find balance in our relationship with food and our bodies, by allowing ourselves this time away from everything else.
It’s sad to recognize that most of us feel pretty inadequate much of the time. There are so many demands that just pile up and up and up….it’s quite easy to feel overwhelmed and a bit lost. The thing that really hit me during our talks was that we are all dealing with this same, deep burden in different ways. For some of us it’s eating disorders, for others, it’s over-working to the point of depression and exhaustion. Some of us might be able to function in the day-to-day just fine, but there is a lingering feeling that something is missing.
Taking a deeper look at our authentic feelings and how they relate to our eating patterns is totally eye-opening. We might choose to stuff ourselves with food due to a struggle with communication, by using our mouths to push everything down, instead of getting feelings out. We may use food as a shield, to hide from the world under extra weight. We may crave certain types of foods for comfort or as a distraction because we don’t know how to sit with an uncomfortable emotion.
The great news is that acknowledging these unhealthy habits is the first step towards turning them around. Being in a group of women sharing their hearts like this really makes you realize you’re not alone – we all have our shit. We all have issues. It’s how you decide to handle them that matters and nothing is set in stone.
At one point during the weekend Sue brought up the idea of flavors and how they relate to feelings or emotions. For example, spicy foods can evoke warmth and passion, and we often turn to sweet foods for comfort and love. This hit me like a lightning bolt. I realized that some days I feel like I’m giving the world 110%, I’m trying my very best to be loving and kind, but I don’t feel like the world is giving that back to me. Days like this really stress me out and get me down, and I find myself looking for comfort in sweets.
Don’t get me wrong, I have a sweet tooth in general and I don’t need to feel a bit blue to get a hankering. But, after really thinking about this concept for a while it makes sense that those cravings become much stronger on the days I’m in need of a little extra comfort.
Ailsa Cowell
Food to Feel Good



Join us for our next immersion illuminating the self-care, yogic, and food-centric aspects of the feminine













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

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

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

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

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

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

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

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

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

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

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

Will I see you?  

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

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



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

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

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



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

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


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














Boulder Flashback ?

OMG!  When I first moved to Boulder in 1995 (Goss Street to be exact) the fat free movement was in full tilt.  While I was already a foodie at heart, my cash flow was a little sparse.  

Multiple times per week, I would slip on my very worn out Birkenstocks and saunter a few blocks over to the formerly known Crystal Market on East Pearl St. to fill up my trusty back pack (yup, no car) with all of the least expensive vegetarian eats I could get my hands on.  

At that time, there was a pretty big global notion that fat made you fat(ALL kinds of fat that is– including nuts, avocado, egg yolks and coconut oil) along with a whole array of other terrible health problems. So, some of my favorite "healthy" go-to's were canned fat free lentil soup (organic of course), Annie's fat free mac and cheese (definelty NO butter), canned Bearitos fat free black beans (for dank burritos), and a host of fresh veggies which I would mix in for extra veggie love.  

Time passed, Jerry Garcia died (just months after I arrived), my only form of transportation (my bike) was stolen off my porch, and I fell in love with Boulder.  

While my love affair with Boulder grew (into what I would eventually call home), I grew more and more tired, depleted, weak and HANGRY. My ability to handle my life diminished. Eventually, a new friend I had made told me about the Naturopathic doctor she was working for and made me an appointment.

Everything changed...

After one look at me, a few tests, and what I consider to be a very important turning point in my health, my career and my life, I was prescribed a high fat (and protein) diet.  Not only a little, but an RX of high amounts at every single meal.  I was so desperate. I was so drained. I would have done almost anything to feel like myself again.

It worked.  It honestly it seemed like I "found myself".

{... Some of us go to India, and me – the Naturopath}


The only way I had been able to sustain this fat free vegetarian lifestyle was through sheer will power and restriction.

Once I began to listen to my body, my intuition and my true cravings, I had no choice but to surrender the fat free movement forever.  

Reflecting on this journey fired me up about sharing what I now know and teach about food, fat, and some other things...





We will debunk some common health myths, reframe our health and healing and find our way back home to ourselves. TRUTH TALKS are little nuggets of  truth for you to chew on. Together, we will take a deeper look at some of our personal beliefs and some automatic ways we tend to orient around our health.   For the next few weeks,  join me in a little immersion into some of the ways we can reframe our health and reclaim our power.

(and your suggestions and requests are welcome)

I have a few more truths (science based) for you to nosh on today...

{If you missed the previous TRUTH TALKS feel free to catch up anytime HERE...}





1. DOES FAT MAKE ME FAT?  If there is one thing I could change in the nutrition world it is that the food group "fat" and the body weight "fat" share the same word.  It is confusing.  Of course, we would naturally conclude that one is directly related to the other. Every day in my office I find myself debunking the myth of "fat makes us fat".  Yes, there are good fats and bad fats (see below) but in the category of good healthy natural fats, there is no correlation with body weight (or other health issues).  

P.S. If you like to geek out with science like me, check this out: Since the 1980's when the fat free movement was at it's highest, there have been many, many studies proving that not only is this notion not true, the data was falsified, and supported by some pretty suspicious participants. The Journal of the American Medical Association printed a comment about the new recommendations:  “tacitly acknowledging the lack of convincing evidence to recommend low-fat, high-carbohydrate diets for the general public in the prevention or treatment of any major health outcome, including heart disease, stroke, cancer, diabetes, or obesity.”  Read the full New York Times Article Here.
TRUTH:  You can befriend fat. Not only is fat an essential nutrient for hundreds of biochemical processes in the human body, but is also a critical food group to stabilize our blood sugar and keep us in the targeted "fat burning zone".  To put it simply, fat is essential to burn body fat.



2.  GOOD FAT, BAD FAT?  Yes, there are both.  I know this may seem obvious, but there still seems to lie some confusion for many of us.  Here is how I define it:  Natural fat (i.e. fat found in nature) is good.  Processed fat (hydrogentated oils), GMO oils, trans-fats, and any other man made or altered fats we should avoid. Our bodies simply do not have the correct biochemistry to break them down.  On the other hand, fats found in nature, including pure saturated fats (organic meat, coconut oil, chocolate, butter), poly-unsaturated (omega-3 and omega-6), mono-unsaturated fats (avocado, olive oil, and most nuts) are wonderful to eat an array of to feed various systems in our bodies including our hormones, our brain chemistry, our skin health, and our heart health. 

TRUTH:  Eat natural fats.  Don't be shy about it. You will be more satiated throughout the day and your blood sugar will thank you. Listen to your body.  When we eat good fat, our body tells us when we have had enough (not quite the same with french fries).  With each of our unique metabolisms, activity level and biochemistry, listening to our satiation cues is the best option for eating good fat. If you are craving it, you most likely need it.



3. HELP, MY CHOLESTEROL!  If you are like most folks I know, I am sure you have thought about this. "What about my cholesterol?"  You may come from a family history of high cholesterol, you may just be weary of all the things that could go wrong down the road and want to be smart.  Either way, I think you will find these (science based) facts enlightening.  There are many kinds of cholesterol.  Good and bad.  When we get it checked, we want higher HDL and lower LDL.  

Here are the goods: The main culprit of high cholesterol comes from excess sugar and refined fats (gasp!).  When we have an excess of sugar in our blood, a lot of it is stored in the liver where our own bodies convert it into bad cholesterol.  Why?  Well, we are not designed to eat that much refined sugar or high glycemic sugars (mainly from processed foods).  We have adapted a response to deal with and store this excess sugar which leads to high cholesterol, plaque in our arteries, triple by-passes etc.  

TRUTH:  In actuality, we need dietary fat (including saturated fat) to break down bad cholesterol.  Your heart will be fine.  Your cholesterol will likely go down.  Focus on avoiding the sugar instead of the natural fats.  According to Dr. Diana Schwartzbein, M.D. (one of my primary teachers) eating (natural) fat and cholesterol prevents heart attacks by lowering insulin levels and switching off the internal production of cholesterol.


When you eat better you feel better.  "HANGRY" is a choice you don't have to make.









A few weeks ago, I had the privilege of sitting in a beautiful circle of women dedicated to improving their relationship to food and their bodies.

As with most circles of women I have sat in, there was a lot to talk about. Each woman had a chance to share some of her struggles, tell her personal truths, and shed some of her unwanted beliefs about food, health, and body image.

As I listened, shared, and witnessed this circle, I realized that wrapped up in our conversation is a whole lot of talking about what we think we 'should be doing'. Ironically, many of these 'shoulds' contradict each other.

I noticed that many of us had gotten so far from what feels good in our bodies, and replaced our innate intuitive wisdom with many of the most common health myths or 'shoulds'.

We (as a culture) frequently hand over our power to what online health trends and media are telling us to do rather than trusting ourselves and our own unique needs.

We are all looking for answers ...

... Answers about how to feel good in our bodies.
... Answers on what is the best thing to have for lunch.
... Answers on how to overcome our cravings.
... Answers on how to be our best selves.  

It can feel complicated.  It can be confusing.  But most of is completely unique and individual.  

I wanted to share with you today a new summer series I created to help with some of this confusion...



For the next few weeks, join me in a little immersion into some of the ways we can reframe our health and reclaim our power. Together, we will take a deeper look at some of our personal beliefs and some automatic ways we tend to orient around our health.  Truth talks are little nuggets of truth for you tochew on. We will debunk some common health myths and find our way back home to ourselves.



1.  DON'T GET TO BOXY:  Out there in the world of health, there are quite a few boxes in which you could try to fit. While many of them contain some wisdom, many oppose the others and are just simply too boxy for most of us. One observation I have made about human consciousness is that we like defining ourselves by our boxes. We like being part of something. We like declaring these personal flavors on social media. We like to be known for our chosen box. This seems especially true with the type of EATER we are: Vegetarian, paleo, low carb, gluten free, vegan, ... and even purist, cleanser, or perfectionist.  

TRUTH:  You don't have to pick a box. You don't have to stay in only one box. YOU are not your box (P.S. I know how funny that sounds, but decided to keep it to make you all smile a bit)

2.  YOU ARE NOT DIRTY:  While there are so many great reasons for cleansing, resetting, turning over a new leaf, and giving your body some serious food love, you are not dirty.  Our bodies naturally cleanse themselves regularly and there are some nice little treats we can give ourselves to up the anti a little here and there, if we care to.  While the incredibly trendy cleansing practices can be helpful, be careful not to go overboard.

TRUTH:  Cleanse for the love of it, not because you are dirty.  Cleanse for self-care not for punishment or because you hate your body.  
Cleanse for health, not because your feel icky or disgusted with yourself. Most of all, if you decide to cleanse, cleanse with care.

3.  GLUTEN IS NOT THE ENEMY:  While it is very true that many folks have a hard time digesting gliadin (the gluten protein) and gluten in large amounts is surely inflammatory, a little bit of gluten here and there is not worth hating yourself over. While celiac is totally real (I once met a man who projectile vomited within moments of gluten hitting his tongue) most of us are NOT celiac. Food allergies are a big issue in today's world, but gluten is not the only allergen to consider. I see blood test results every week that show many other foods as the culprits of digestive issues, skin issues, fatigue, brain fog, depression and many other symptoms.

TRUTH:  If you are not celiac or do not notice negative symptoms directly related to eating gluten, a little dose of gluten once in a while won't hurt. 

4.  THERE IS MORE TO HEALTH THAN GREEN JUICE: The green juice trend is rampant here in Boulder. While I am a big fan of a little green juice, green juice is NOT the key to our health or our happiness. Some people find it too bitter. Others, find it too expensive. For many of us, it's just not on our radar.  As you have probably noticed, our culture tends to take things to the extreme. Too much green juice can be hard on our digestion because it is missing all the fiber. In large quantities, green juice can also interact negatively with thyroid issues. While I love me some green juice, it is not the cure all for our health.

TRUTH:   Our health has many, many more important components than green juice:  How we think about ourselves, how we move our body each day, how we sit down and eat our meals, the intention we put into our food and our health, as well as how we sleep each night, and how we relate to others, are much more important aspects on which to focus.  Have a little green juice...or not.  

5.  SELF-LOVE IS NOT A SWITCH:  We hear about self-love everywhere.  We are often simply told to love ourselves more as if it were an on-off switch. While I believe in the practice of self-love immensely, it is a spectrum, a practice, and a life-long journey that is often incredibly complex and messy. Finding acceptance and compassion for ourselves is easy on some days, and almost impossible on others.

TRUTH: Self-love is not a constant, but rather a practice and a fluid expression of ourselves. True self-love is the practice of loving ourselves when we are not doing well, when we trash our clean eating program, or when we binge on potato chips. True self-love is the practice of loving ourselves through a broken heart, exhaustion, or when we miss our daily workout. True self-love is the practice of loving compassion through a hard transition, a change, or even a total failure. gentle with yourself.  Somedays will be easier than others to LOVE yourself. It's human, it's real.  

Have some thoughts or insights about these truths?  Have some requests for next week? Please comment below.  I love hearing from you!!

With love and peace...









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

It's true...  

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


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

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

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

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

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

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

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

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




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




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






BKS Iyengar

My phone rang last Friday morning as I was sitting at my desk.  I saw it was one of my close girlfriends calling, so I quickly picked it up. 

She asked how I was doing and how my day was going, like any friend would but there was an obvious tentativeness in her voice.  “I am doing just fine today.” I said, “But how are you?” I asked.  “You sound a little off.” 

Before she could finish her exhale, I could hear her voice shimmer and tears begin to fall.  “What’s going on?” I asked.  Her gentle tears quickly turned into a deep cry.


She went on to explain to me that she was having her menstrual cycle.  She had entertained a few meals of popcorn and chocolate (I know that one).  She was emotional, exhausted, and finding it hard to keep on going at her normal pace. 


“Have you been busy?” I asked.  She responded with an exaggerated “YES!”


Now, I have known this particular friend for many, many years, and we have shared some similar patterns and healing processes.  We have been of great support for each other, reminding the other to slow down, take time for ourselves, and prioritize our self-care. 


Like many of us, she has a very full schedule, an active social life, a demanding career, and she has been trained to keep on going


“Have you taken any downtime for yourself?” I asked.  She predictably said “No”.  “Hmm” I said.  “Is there any way you could take a little time this weekend to rest, restore, reflect, and honor the quiet darkness of your menstrual cycle?” 

Within just a few moments, her sigh of relief told me maybe we were on the right track.  “Of course. How could I have forgotten?” she said. Within moments, she cleared some time in her schedule for an afternoon nap, some time to journal and rest and some time to just be.  As soon as she granted herself permission, she sounded relieved.


This week there was a brilliant full moon rising over the Boulder sky.  I have a monthly ritual of celebrating the full moon with a few of my close friends.  We have discovered that our favorite way to celebrate is to find magnificent spots amidst the Boulder foothills to watch her rise.  


This week the pink moon, the full moon of April, was stunning


The full moon reminds me to simply pause, and connect back in to the beauty of nature, the feminine, the ebb and flow of life, the moments of wonder around us and within us.


There are many ways to touch in with our feminine nature – creative, unique, personal, subtle and universal.  


I wanted share these reminders for you here, because they are setting the table for you to unveil your deepest feminine longings, the strongest parts of yourself and your artistry of living a soulful, pleasurable, sensual life with your feminine forging a new way.  


Our feminine rhythms and cycles are like the stepping-stones between the worldly aspects of ourselves, and the deep wisdom of the feminine that live in each of us – always.  Ironically, most of us have been taught to ignore, override, and push through these natural rhythms.

What is your female wisdom asking of you?


I put together just a few anchors for you this week – some soft and gentle reminders to let your feminine guide you home.  

When we gift ourselves this depth and connection, everything else in our lives begins to flow more smoothly.  We know when to rest, we know what to eat, we know what to do to care for our unique selves, and we know when to expand.  When we trust our intuition and female wisdom, we know how to nourish our bodies, minds, and souls.  


1.  Seasonal Synergy


The cycles of the season are a profound way to synch up with the rhythms of nature, remembering that we ARE nature. Each season has it’s own energetic flow, it’s own seasonal eating alignment, it’s own quality and its own vibration.


Nature goes through everything on the spectrum from full bloom, to death and decay.  


The more we feel into this innate cycle around us, present for all life form on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our cells, our DNA and our innate animal wisdom.


The seasonal synergy is intuitive when we listen.  Often, in our bustling culture and our busy day-to-day lives we tend to miss these intuitive cues in ourselves.  Synching up with the season is medicine for the body, mind and soul.


Each season comes with its own unique quality and energy.  


Winter: a time to pull inward, rebuild and restore.  We hibernate to rejuvenate our bodies and souls.

Spring: a time to cleanse, clear, and open and wake up our senses. 

Summer: the most expansive and heart centered celebration of life, play, and pleasure

Autumn: the season of letting go, composting the old and creating new rich and fertile ground to turn inward and tend to.


Each season reminds us of how to best take care of ourselves, feed ourselves, and nourish our hearts and minds.



2.  Full Moon Majesty


In many cultures from all around the world, the sun represents the masculine and the moon, the feminine. 


These two complimentary energies affect all of life on earth, including us humans. The masculine develops an outward expression of strength and power as the feminine reveals flexibility and grace in her natural physical display.  We are always dancing between the two.


Our feminine cycles are like the stepping-stones between the worldly aspects of ourselves, and the deep wisdom of the feminine that lives in each of us – always.  Ironically, most of us have been taught to ignore, override, and push through these cycles.


We have been taught that these feminine cycles might slow us down, make us more emotional, more chaotic, extremely tired and even a little crazy and chaotic if we surrender to them.  Most of us have had a shameful relationship to our feminine cycles passed down to us from many generations and the lineage of women that have come before us.  If not, we are considered a rarity in this day and age.


If you disconnect from your feminine cycles, you disconnect from your bodies wisdom.


Our female cycles are our road map to our own empowerment and the sacred feminine.  The cycles of feminine offer us the energetics to synchronize the larger forces at play around us and within us.  They illuminate our sensuality, our sexuality, and our pleasure potential – which are always shape shifting within the rhythms of our cycles. 


We rest and restore during our menstrual cycle to then energize and expand during ovulation.


Can you give yourself permission to slow down for a few days a month?  


*** If you don't have a cycle, or your cycle is a challenge (for various reasons) try slowing down on the new moon, going into the darkness within and expanding, opening and celebrating during the full moon.


Our moon (menstrual) cycle is our female compass, leading the way and forging the path for us to walk with grace.  Our moon cycle is the most basic and earthly cycle we have.  Our moon cycle is like a small microcosm for the changing seasons, the flowing tides, the waxing and waning moon, and the sacredness of the feminine in all her radiance.



3.  Practice Radical Self-Care


It may sound simple, but many of us find ourselves at the bottom of our own priority list.  Can you treat your inner GODDESS like a queen?  


Sip some passion flower tea, run a warm aroma therapy bath, loose yourself in your favorite novel, take long walks amidst the spring cherry blossoms, or take a long over due goddess nap!


Self-Care comes in many variations and forms – we each have our go-to's.  The common denominator is that we strive to deepen the nourishment for our whole selves – daily.


Just like the rhythms of nature and the feminine, the different aspects of how we incorporate self-care into our routine changes.  With a little practice, we listen, we flow and we learn to follow out intuition for our self-care regiments.


Self-care makes us better people.  

You know it, and I know it.  When we operate from a place of our 'cup runneth over,' we have so much more to give back.  

Think about those days when you can hardly muster making dinner, calling your friend back, or running that extra errand.  Most of us don't feel like our best selves in those moments.  

One important self-care secret is to implement simple and short and do-able self-care steps every day.  Give yourself a little bit of extra love and attention.  It's the little steps consistently that make all the difference.







The aroma from my crockpot fills the house each Sunday afternoon. Something about my house smelling like home cooked soup takes me back to my childhood. As I wipe down the counters and pour another cup of tea, I carefully lift the lid (again) to have yet another little taste. 

Like many of you, I am a creature of habit. 

I like my daily/weekly rhythm. I enjoy cooking my favorite meals regularly,  hikei my favorite trails in Boulder County often, Jason and I have our favorite restaurants around town, and I try to keep up with my most effective and nourishing self-care practices each week. 

While trying new things is also part of my adventurous personality, I do it in smaller increments these days so I don't throw myself too far off from what I know works and feels good. 

This past year, I have added a weekly broth making routine.  Each Sunday morning I get my trusty crockpot going with some delicious broth ingredients. Sometimes I make an alkalizing veggie broth (more to come on that one) and often times slow cooked bone broth.  I drink it regularly throughout the week and I have noticed some key benefits which I want to share with you today. 

Last week I posted the photo above on my Instagram page. I was pleasantly surprised to find more likes and comments than usual.  Many folks requested the recipe, many folks wanted to know more about bone broth, so as promised, here you are:





While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmothers soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health. 


Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.





Bone broth is chock full of gelatin.  There have been many studies on the health benefits of gelatin throughout history showing it's healing power for ailments from ulcers, to diabetes to tuberculosis. In the case of your metabolism, a regular dose of gelatin in your diet, especially from homemade bone broth, has been shown to be extremely satiating and metabolically stimulating, as well as decreasing the need for overall protein and fat in the rest of our diets by up to 50%.  Metabolically speaking, bone broth keeps your blood sugar stable and keeps you in the fat burning zone.  




One of the most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you.  Glutamine is one of my favorite supplements for healing digestion, digestive inflammation while rebuilding and strengthening the digestive wall (which gets thinned during digestive illness).  A regular dose of bone broth will do wonders for your digestion.




Bone broth is also full of glucosamine and chondroitin.  Both of these nutrients are specifically helpful for joint pain, inflammation, arthritis symptoms, and mobility.




Bone broth is a mineral superfood!  Your immune system functions on minerals.  All of the bone broth minerals specifically feed your immune system for a stronger healthier you.  Who knew our grandmothers' chicken soup really was a cure all!




One of the main ingredients found in bone broth is collagen. The main nutrient we need for healthy skin, hair and nails is collagen. Collagen helps to maintain the skin's natural elasticity (good bye wrinkles) while promoting smooth and supple skin.




Bone broth is full of assimilatable natural protein and fat.  Glycine, found in the protein of bone broth, stabilizes your blood sugar, boosts energy production, increases satiation and builds muscle mass.  




While most of us could use a little liver love in the world today, bone broth is an easy tonic to include in your daily regiment to support your liver and kidneys in a gentle yet effective cleansing.  The high amounts of glycine in bone broth are incredibly effective in aiding the body in its natural ability to detoxify regularly.




There are many, many ways to cook bone broth.  Some are plain and simple, while others get more creative and complex.  This favorite of mine is somewhere right in the middle. This one is simple, yet full of some of my favorite spices and flavors.  Try it as a soup, sauce for your favorite stir-fry, or a warming beverage right out of your favorite mug.



Questions, comments, requests, recipes?  Please tell me all about them in the comments below.  If you know someone who would benefit from this information please feel free to share it with them using the  button below.






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Tired? Sluggish? Moody? Frumpy? Out of balance?

So often we are told that feeling exhausted, grumpy, sleep deprived, unsexy and stressed out is a normal condition for the modern woman. Even more often, we are told that the new normal can be found in coping with our symptoms via caffeine, anti-depressants, hormones, diets and sleep medications.

Spring is a time when many of us get excited.  After the long winter months, it is so inspiring to look forward to blooming flowers, warmer weather and longer days. 


We turn to light with zest and renewal.

Having the energy and vitality to enjoy all of these upcoming seasonal flavors is something most of us yearn for. 

The truth is, spring does come with a renewed vigor, but many of us find ourselves too out of balance to enjoy it.


Meet your metabolism:  The source of your energy, vitality and health.

So today, I want to talk to you a little about your metabolism. If you are still reading, this may sound like a BIG relief to you. The underlying causes we are speaking of here are are deeply embedded in your cellular systems, your autonomic nervous system and exactly how you are feeding your unique metabolism each day. 


There are some important metabolic laws I want to share with you, so you can get your MOJO back on track this spring + a special offering I have ready for you below...








"One man's medicine is another man's poison" ~Wolcott


Over many thousands of years, the evolution of people in various parts of the world has developed very specific nutritional needs based on many important factors and variables: climate, genetic lineage, environmental stressors and daily life rhythms.  These tell tail pieces of information are needed to understand the differences across the human race between energy, vitality, and metabolic support.


What works for some of us may not work for others.  The one way approach to health and healing doesn't work.


Discovering your unique metabolic needs is the miracle of your MOJO.





"Life is a balance of letting go and holding on"   ~Rumi


Creating balance in our bodies, our blood sugar and our daily lives is a relief to our metabolic output.  In fact, with the right ratios of macro-nutrients on our plates we can see not only a deep biochemical balancing of our blood sugar, but also a fueling and even kick start to our metabolism.  This cannot happen if our blood sugar is on a roller coaster. 


There are many ways to balance our blood sugar (each of us with a little different formula) but a few worth mentioning here so you have something with which to start:


  • Eat a balance of protein, fat, and whole carbohydrates at each meal.
  • Avoid high glycemic foods, especially by themselves.
  • Eat a significant amount of good fats each day:  such as coconut oil, organic dairy, nuts, seeds, olive oil, avocado and butter which will keep your blood sugar balanced, your body satiated longer, and your energy more even and consistent.





"Healthy is an outfit that looks different on everybody."


What do you crave? 


You will know you are on track when you are satiated, and your cravings no longer are getting the best of you.  Even if you are known to emotionally eat, stress eat, or boredom eat – you will notice a significant improvement with these habits when you are metabolically tuned into your unique needs around food.


Carbohydrate quality is a big culprit in how our cravings unfold. The more processed, usually the more of a blood sugar imbalance. If we can eat carbohydrates in their whole form (such as brown rice, sweet potato, steel cut oats, quinoa, or a tart apple) with fats and proteins, we will find these whole carbohydrates are much more gentle on our blood sugar and our cravings begin to melt away.


When we wait too long between meals, we are taking an insulin risk that usually ends up in us getting too hungry, and making a choice that is more impulsive.


Planning on little dense snack bites more regularly will keep you satiated and satisfied and free yourself of those crazy cravings. Eating regularly throughout the day creates a healthy metabolism, and happier hormones (AKA Insulin).





"A healthy outside starts from the inside."


When we continue to focus on weight loss, rather than healing, we keep ourselves stuck.  Even if we fight it, the truth is that our bodies need a strong metabolism to loose weight, feel energized, and be strong. 


Getting healthy to loose weight works much more effectively than loosing weight to get healthy.


We need strong and healthy metabolisms to loose the weight we desire, to boost our energy, curb our cravings, feel strong and balanced, and to come back to our vitality and true health.


Each of us comes to the table with a different history.  How much healing do we need for our metabolisms to be strong?  What is our story around stress, sleep, eating, mood, cravings, and blood sugar? 


You may be in this transition for a period of time, while your metabolism is healing to then enable you to thrive. 


There are 4 main stages that metabolic healing goes through:


  1. Where you are starting from:  your current metabolism
  2. Your healing phase:  replenishing your body through food, restoration, hormone balancing and rebuilding your energy and vitality.
  3. Fat-burning and the metabolic makeover phase:  You begin to notice changes in your mood, energy, cravings, body composition, and sleep.
  4. A healed state:  You achieve balance in your hormones.  This may translate into weight loss, improved brain chemistry, more satiation, improved sex drive, better night's sleep, more focus and clarity, and of course, the feeling of balance.





"Sustainability's goal is to create possibilities, not to limit options."

Many of us start on a health and healing journey relying on our will power to keep us on track.  What most of us do not realize is that our will power is inconsistent.  This variable of how we move through our day changes based on a few key ingredients:  stress, sleep quality, and blood sugar.


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


To create a sustainable path to health and healing, we must turn towards something a bit more reliable.  Habit forming and automatic behaviors are what I am referring to.  While most of us can find time to take a shower or brush our teeth each day, this is because these acts of self-care have become automatic.


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


Consider picking a few new behaviors to work with around habit forming and automatic behaviors.  Start slow and build your momentum strong and steady.



I would love to hear your comments and questions below. 
Here's to your health and vitality this spring.





Do you ever feel confused about what to eat?

The challenges happening in the world of food, body and health are overwhelming for many of us.  The endless search for the one right way to eat, and fuel our bodies makes sense amid the jungle of confusion. 


When I read the latest and greatest diet books or health trends it seems that each of these approaches also often comes with the need to feel like their way is the way.  


I disagree...there is a different way.




It is all virtual from your own home and all recorded for your convenience.  This course will revolutionize your eating and ignite your energy and vitality. 

I can't wait to have you join...


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