5 WAYS CACAO BENEFITS YOUR BODY, MIND, AND SOUL

Originally Posted On Chopra.com

While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high-quality dark chocolate, known as cacao, has more to offer your health than you may realize.

In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.

Explore these five health benefits of this sacred food.

1. Antioxidant Protection

Antioxidants are nutrients (found in many foods) that stop or slow the damage to your cells, by limiting the oxidation process in your cells and protecting your body (and cells) from free radical damage. Antioxidants are primarily found in plant-based foods and when found in high amounts, these foods are frequently known as superfoods (or super fruits).

One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).

2. Improved Brain Health

Did you know that reaching for a piece of dark chocolate after a long stressful day, a challenging time in your life, or simply to help you get better focused was doing a favor to your brain chemistry?

Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.

When you need a little brain boost, reach for a square of high-quality dark chocolate (organic and fair trade, if possible) and enjoy the brain benefits with each bite.

3. Immune Boosting

You now know that cacao is extremely high in antioxidants, but do you know how antioxidants affect your immune system?

One study, performed with rats, suggested that after eating cacao, there was an increase in T-cells—the immune markers in your blood—suggesting that dark chocolate (cacao) directly boosts your immune system through both systemic anti-inflammatory qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-boosting effects. Therefore, cacao was also correlated to promote the maturation of T-cells, the lymphocytes actively involved in your immune response.

Next time you are feeling under the weather and you reach for some homemade chicken soup and some vitamin C, don’t forget to include a little cacao in your immune-boosting regimen.

4. Improve Insulin Sensitivity

Research shows that cacao may reduce insulin sensitivity and insulin resistance, and in turn reduce the risk of type 2 diabetes. Notably, the high-flavanol—a natural compound found in many plants—content of cacao is shown to lower insulin resistance when used regularly over a few consecutive weeks. The flavanols have been shown to both reduce oxidative stress and alter glucose metabolism.

The research demonstrates this with two separate groups. Group one was given high-flavanol dark chocolate and group two, low-flavanol white chocolate. The results showed a more substantial improvement in insulin sensitivity with the group ingesting the darker chocolate.

5. Nature’s Aphrodisiac

The famous Aztec ruler Montezuma is said to be one of the first to tap into the aphrodisiac power of cacao. He was known to enjoy cacao as a beverage spiced with chili peppers, vanilla, or allspice and this beverage was said to be the delight of the royal court.

One study describes dark chocolate as the “queen of natural aphrodisiacs,” containing anandamide (the feel-good chemical) and PEA (phenylethylamine)—the love chemical that spikes during orgasm through the release of dopamine into the brain’s pleasure centers.

Pure dark chocolate also contains the amino acid tryptophan, a precursor to the neurotransmitter serotonin, which is known for the sense of well-being and relaxation it creates. Pure chocolate is also a potent source of arginine, aka nature’s Viagra, an amino acid that elevates sexual stimulation in men and women.

Another study found that consumption of pure dark chocolate may induce vasodilation—a relaxing of the blood vessels. Nitric oxide in the body enhances blood flow and relaxes smooth muscle in the genitalia. Nitric oxide levels are elevated with increased cocoa consumption, linking the vasodilation with the nitric oxide from cacao.

How to Enjoy Cacao

• Raw cacao nibs, straight from the bitter cacao bean, are a great addition to a smoothie, a dessert, or even to mix into your trail mix.

• Raw cacao powder makes for a great hot chocolate substitute mixed with a little bit of raw honey or coconut sugar, or chocolate flavor to a dessert.

• A square of high-quality dark chocolate (with a high cacao content and a low sugar content) will never disappoint.

• Choose organic and fair trade whenever possible.

Cacao has surely proven its merit as a superfood (and super fruit). With a nutrient profile that is astonishing, a delicious flavor that many savor and the seemingly endless and tangible scientific health benefits that span brain health, heart health, immunity, blood sugar, and beyond. Treat yourself—body, mind, and soul—to some high-quality cacao or dark chocolate and see for yourself!

Want to keep reading? See below and peruse many informative articles from Boulder Nutrition:

7 HOME REMEDIES TO BOOST YOUR IMMUNE SYSTEM

Originally Posted On Chopra.com

7 Home Remedies to Boost Your Immune System

It is an important time of year to keep your immune system strong. As you likely have experienced, the current global pandemic requires extra focus on the immune system.

There are many ways to help keep your body strong and vital. Many of the practices and remedies listed below will remind you that taking care of your health (and immune system) can be simple and effective.

1. Immune-Boosting Vitamins and Minerals

While it is important to include a wide array of vitamins and minerals in your diet to ensure you get ample phytonutrients and antioxidants, there are a couple of superstars in the immunity world.

Vitamin C

You may have heard of Linus Pauling, the scientist who in the 1970s claimed that taking high doses of vitamins can prevent colds. While many in the medical community rejected his claim (which he based on a single placebo-controlled study of schoolchildren), in the past few decades, a growing body of research has shown that vitamin C is, in fact, important to the health of your immune function.

You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, kiwi, broccoli, grapefruit, strawberries, and oranges. You may also want to take a vitamin C supplement to boost your intake of this vitamin.

Zinc

Zinc is a mineral that has been shown to be essential for immune function. In fact, some studies have found that patients with zinc deficiency (a prevalent condition in the developing world) developed severe immune dysfunctions over time. Adding more zinc to your immune-boosting repertoire is important in keeping your immune system at its best.

There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yogurt. Want an extra boost of zinc? Talk to your healthcare practitioner about a dietary zinc supplement.

2. Garlic

Garlic has a variety of strong immune-boosting properties. It is antimicrobial, antifungal, and antibacterial. One study found that a group of participants who took a garlic supplement had significantly fewer colds than the control group who didn’t take the supplement. Those taking the garlic supplement were also able to recover more quickly than the control group when they did catch a cold. Garlic is also known for its potent antioxidant levels.

One way to get the benefits of garlic is to take a garlic supplement that contains allicin, a primary bioactive component of this pungent member of the onion family. You can also enjoy garlic in a variety of recipes.

Garlic soup is a delicious way to boost your immune system. The recipe below calls for five to six whole heads of garlic—and that may sound like a lot of garlic—but the medley of ingredients in this soup creates a balanced blend of flavors. You may find yourself quickly developing a love for this potent immune enhancer.

Ingredients:

• 5–6 whole heads of garlic

• 1/4 cup olive oil

• 4 tablespoons butter or ghee

• 2 onions sliced

• 32 ounces of broth (chicken or vegetable)

• 2 cups milk of choice

• 1 teaspoon thyme

• 1 teaspoon oregano

• Sea salt to taste

• Black pepper to taste

Directions:

Preheat the oven to 350 (F). Halve the heads of garlic across the cloves (do not peel). Pour the olive oil into a baking dish and place the garlic head halves cut side down on the dish. Cover to roast for approximately one hour or until garlic cloves are fragrant and starting to brown.

While garlic is roasting, melt butter in a large pot and add sliced onions. Sauté over medium heat, stirring constantly until onions are translucent. Add the herbs, salt, and pepper and sauté for 2 minutes.

Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. Add peeled garlic cloves to the onion mixture in the pot.

Add broth. Simmer for 15 minutes. Reduce heat to low and add milk of choice. Blend the soup until smooth. Serve warm.

Serves 4

3. Lemon Ginger Tea

Lemon ginger tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. Ginger is known for its medicinal properties, including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness.

In short, a warm cup of lemon ginger tea is an effective (and tasty) way to boost your immune system and keep you feeling healthy.

Ingredients:

• 1 inch of fresh ginger (grated)

• 2 ounces organic lemon juice

• 1 tablespoon raw honey (optional)

• 4 cups of filtered water

Directions:

Grate the ginger and place into a pot with filtered water. Simmer for about 15 minutes. Add the fresh lemon juice and honey. Mix well and serve in your favorite mug.

Serves 2

4. Chicken Vegetable Soup with Bone Broth

Chicken soup is an age-old remedy for a good reason: the combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity.

Bone broth is a powerful tonic made from simmering bones to brew up a tasty and nourishing broth. Add a variety of colorful vegetables—such as garlic, leeks, carrots, celery—and leafy greens such as kale—to ensure you are boosting your vitamin C and antioxidant levels, both important factors in a strong immune system.

Here is a simple recipe for chicken soup for you to try. Or if you have a family recipe for chicken soup, perhaps one that has been passed down for generations, make a batch and prepare to nourish your body and your soul.

Ingredients:

• 2 pounds of organic chicken

• 32 ounces (4 cups) bone broth (premade or homemade)

• 1 yellow onion

• 4 carrots

• 4 stalks celery

• 2 leeks

• 2 cloves garlic

• 2 cups leafy greens of choice

• Sea salt and pepper to taste

• 1/4 cup avocado oil

• Optional herbs: oregano, ginger, basil, thyme

Directions:

Place the bones and chicken into a large pot. Cover with 32 ounces of water. Bring to a boil over high heat and reduce to a low simmer for about 4–24 hours, adding extra water if needed. Skim any top layer of fat off as necessary.

Remove bones and chicken with a slotted spoon and cool.

In a separate pan, sauté onion, garlic, leeks, carrots, and celery in avocado oil until the onion is translucent and aromatic. Add in salt, pepper, and optional herbs and stir. Pour into bone broth, add the deboned chicken back in, and simmer.

Once the soup has simmered for an hour or so, add in the leafy greens just before serving, so they wilt but you preserve their bright green color. Taste, and salt again if needed. Serve warm.

Serves 4

5. Herbal Infusions

Herbal infusions can help prevent you from getting sick, or shorten the duration and intensity of your symptoms when you do come down with a cold or flu. Here are a few immune-boosting herbs to know about, as well as a few tips to brew up your herbal infusions at home.

• Elderberry is a dark violet berry containing immune-boosting benefits. Research shows that elderberry can reduce the duration and severity of symptoms of the common cold.

• Echinacea is a pretty purple flower grown primarily in North America. When used medicinally, it can help decrease the duration and severity of colds and other upper respiratory infections when taken at the onset of symptoms.

• Osha root (Ligusticum porteri) is an herb that has long been used by Native Americans for a variety of ailments. Recent research has found that osha root may boost immunity while also protecting cells from oxidative damage.

How to brew:

First, choose quality bulk herbs. If you do not have a local apothecary, you can order them online. Use primarily leaves, flowers, or finely chopped stems and roots. Start with approximately one tablespoon of herbs to one cup of water. Using purified water, place 4 tablespoons of herbs, covered fully in a pot with 4 cups of water. To ensure you steep a potent herbal infusion, keep the lid on while simmering, stirring the herbs occasionally. For optimal benefits, steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. You can store any leftovers in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

Serves 2

6. Wild Mushrooms

Mushrooms have been enjoyed for their many health benefits and tasty flavors for centuries. Mushrooms are a fungus, known for their powerful nutrient density and immune-boosting properties.

Wild mushrooms are mushrooms that grow in the wild and are most often harvested by local mushroom experts in a process known as “mushroom hunting.” Similar to most wild food, wild mushrooms are said to be more nutrient-dense than regular mushrooms. However, since wild mushrooms can contain dangerous levels of poisons, only eat wild mushrooms if they have been harvested or certified by an expert.

Here are some potent wild mushroom varieties that can boost your immune system:

• Reishi

• Cordyceps

• Shiitake

How to prepare:

Eating wild mushrooms can be easy and delicious. Try adding medicinal mushrooms to your favorite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt. For a potent source of mushrooms to boost your immunity, consider taking a dietary supplement of a wild mushroom blend.

7. Probiotics

Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Research shows that probiotics enhance your immune function through supporting a healthy and strong intestinal lining, keeping the bad bacteria from entering the bloodstream and, therefore, supporting the overall health of the immune system.

You can get plenty of probiotics from your diet by eating a wide array of fermented foods—such as yogurt, cultured vegetables, miso, and apple cider vinegar. Or explore a potent probiotic supplement to ensure your levels are abundant.

There are many ways to enhance your immune system and stay healthy all season long. In addition to the recipes and immune enhancers described above, here are two more keys to staying healthy and strong:

1. Manage your stress level.

2. Get enough sleep.

Both sleep and stress management are foundational for a healthy body and mind. Try these daily practices to ensure your stress is low and your rest is deep

:

• Meditate. Meditation has been shown to relax the nervous system and decrease symptoms of stress.

• Take a warm bath. By increasing the body temperature in a warm bath, your body relaxes more easily, helping you fall asleep at bedtime.

• Get some extra sleep. Studies show a good night’s sleep can increase the immune response in your system.

• Diffuse essential oil of lavender in your room. Aromatherapy can set the tone for relaxation and deeper rest.

Feeding your body immune-boosting ingredients, minimizing stress, and getting deep rest can help prevent those unwanted sick days—allowing you to feel healthy and ready to enjoy the beauty of the changing seasons.

Here’s to strong health and vitality!

Sue

SPRING TURMERIC SPRITZER

SPRING TURMERIC SPRITZER

The beautiful color of this elixir comes from turmeric, the potent Indian spice that reduces inflammation, enhances vitality and cognition and supplies your body with potent antioxidants. 

Spritzer it up with some sparkling water and a few other fun ingredients and voila, you have the perfect spring mocktail.

Have fun with this one. Enjoy as is (mocktail style) or use as a mixer for your spring festivities…

CRUNCHY BLUEBERRY CABBAGE SALAD

CRUNCHY BLUEBERRY CABBAGE SALAD

This salad is such a colorful, nourishing dish - filled with purple and green cabbage, red leaf lettuce, carrots, blueberries, and pepitas.  It's topped with a super simple red wine vinaigrette so you can easily whip up this healthy meal when you're short on time!

Cabbage is a really filling and crunchy way to get some high quality produce variation in your diet.  It's packed with fiber, Vitamin C, and compounds that support your body's cancer-fighting abilities and natural detoxification processes.

Some other benefits of cabbage are its price; even organic cabbage is very affordable plus it holds up really well in the fridge- so you can create one big bowl of this salad to snack off of all week long.

Blueberries are an ultimate superfood.  They are overflowing with antioxidants, helping to reduce the effects of toxins and inflammation on your body, while also providing a mild sweetness without any negative effects on your blood sugar.  I love the bright blue color they add to this dish. 

Eat the rainbow and make this beautiful salad tonight, get the recipe by hitting the button below!

Recipe and photo credit: Ailsa Cowell at Food to Feel Good.

A FEW OF MY FAVORITE THINGS

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

P.T. BARNUM

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

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


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


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


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

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


To your simple pleasures...
 

A Few Of My Favorite Things

{Nutritionist Approved}

 

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

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

Pekoe :: Steamed Mate 

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

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

Foodie Fuel

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

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

Pangea :: Canadian Pine and White Sage Essential Oil

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

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

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

Gaia Herbs :: Golden Milk

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

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

Turmeric is both a super food and a super spice.

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

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

Instant Pot

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

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

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

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

YES!  Just sayin.  

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

LuluLemon :: Align Tights

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

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

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

Birch Bender Paleo Pancakes

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

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

Lovely Lady :: Facial Nutrients

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

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

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

(Unsweetened) Bhakti Chai

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

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

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

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

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

Fresh Thymes Eatery

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

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

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

Affordable, effieicnt, easy and so tasty.  

Isagenix Amped Hydrate Electrolytes

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

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

Click the linked title above for all the deets!

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

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

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

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

Instacart

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

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

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

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

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

Kavinace

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

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

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

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

Here's to great sleep!!

Above photo credit: Jeremy Sheehan (@jcshamrock)

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