Viewing entries tagged
womens health

B.L.A.T. LETTUCE WRAPS

Comment

B.L.A.T. LETTUCE WRAPS

I grew up eating BLTs with my dad. It was one food that we both loved, especially when we had fresh garden tomatoes to use.


5X2A0121.jpg



Lately, I have been playing with this lettuce wrap version (and adding πŸ₯‘ avocado). Butter lettuce is my favorite lettuce for a lettuce wrap, and pair it with avocado mayo and it's a little slice of heaven.

Try this yummy lunch when you can!



Comment

LOVE YOUR LIVER [PART II]

Comment

LOVE YOUR LIVER [PART II]

THE POWER THAT MADE THE BODY HEALS THE BODY

BJ PALMER
 
 

I wanted to touch back in with you after last weeks article (Love Your LIver ~ Part I) to remind you that detoxifying your body (specifically your liver) doesn't have to be daunting (or a horrible experience).


In fact, I am a firm believer that all of the goodness found in natural, pure and seasonal foods can be turned into delicious spring alchemy with just a little bit of practice. 


I put together a few of my favorites for you today, but I also really want you to know that this is just the tip of the iceberg.


Yes, adjusting your palate to natural food (instead of processed foods, if that’s what you are used to) can take a small bit of time, but once you do, you will begin to recognize and enjoy the full flavors of whole foods, natural sweeteners, and pure ingredients –– all the building blocks your body needs for health and radiance.


If you know me, you know I live the pleasure principle every day. I make a point of it because I both want to enjoy all the nuances of daily life and I also want to feel my best.


Guilt-free comfort food is my answer.  πŸ™‹β€β™€οΈ


Here’s to letting your kitchen creativity soar this spring.


Eat Well!

 


IMG_8952.jpeg


{DAIRY FREE} MASSAGED KALE CAESAR

 
IMG_8970.jpeg

MARINATED SLOW ROASTED RAINBOW BEET SALAD

 
IMG_9000.jpeg

LEMON TURMERIC {GRAIN FREE} SNACKING CAKE

 

P.S. Need a little help? I've got you covered. Click here to get customized support through my spring CLEANSE-OLOGY Program.

P.P.S. Stay tune for part III coming to you soon.

Comment

7 WAYS TO LOVE YOUR LIVER {PART I}

Comment

7 WAYS TO LOVE YOUR LIVER {PART I}


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



Are you ready to get your glow on?

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


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

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



... because taking care of your health doesn’t have to suck πŸ™Œ



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


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

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

 

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

 

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

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


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

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


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

PLANTS

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

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

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

  • Sulfur-rich foods: garlic, onions

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

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


PROTEINS

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

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

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

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

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

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

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

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

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

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



SUPPLEMENTS

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

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

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

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

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

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

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

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

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

 

HYDRATION

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

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

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

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

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

  • Drink herbal tea through out the day.

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

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

  • Choose sparkling water over other sugary drinks or sodas

  • Bring your water bottle with you wherever you go.

REST & RESTORATION

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

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

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

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

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

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

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


EXERCISE

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

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

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

  • Find a cardio workout that works for you

  • Dance

  • Take a sauna

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

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

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

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

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

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

Comment

WHEN GOING AWAY IS THE FIRST STEP TOWARDS COMING HOME...TO YOURSELF

Comment

WHEN GOING AWAY IS THE FIRST STEP TOWARDS COMING HOME...TO YOURSELF

THE SOUL'S PATH IS NOT STRAIGHT AND ORDERLY; IT'S WINDY AND OFTEN BUMPY, BUT IT HAS AN INCREDIBLE VIEW.

Elisa Romeo
 



There was a time (not very long ago) where the thought of unplugging terrified me.


Single mom. Entrepreneur. (And possible control freak πŸ™ˆ)


Unplugging felt almost impossible.


Not only did I always feel on call for my kids, but physically leaving them meant calling in a lot of support. Grandparents would fly in, friends would help with carpooling, and I would write endless lists of how our routine worked most successfully for those who were there to help. 


It was a logistical overload.


Taking time away not only felt like a huge project, but even worse, it also brought up so much fear and anxiety.


And, I desperately needed a break.


Over the many years of leading my annual international women's retreats, I began to learn how to manage this inner battle better and better.


The personal value and insight I received with time away is something that can still bring me to tears. 


On one early morning during a Bali retreat –– at approximately 4 am, while sipping Balinese coffee and writing in my journal –– I realized how I had been holding onto so much shame, feelings of not being enough, feelings of not being worthy, for far too long. 


I, in turn, made some big manifestos to myself that morning, promising myself I would learn how to break free from these old beliefs and patterns, that I saw were so clearly holding me back.


As you can imagine, I had some inner work to do, so that a new way of being and thinking would gain a solid foot hold in my life.


To this day, if I notice myself slipping back into those old thoughts and loops, I catch myself much quicker. I tend to the triggers. I know better how to flip my script, so to speak.


That morning changed my life forever. 🌺


I am sharing this with you because I know we all have our blocks in taking time for ourselves ––large or small, near or far. 


My women's retreats have become a perfect way support many women in transforming these blocks, and I now know in my bones that this is my calling. 


I support women (like you!) in taking a break, creating time for reflection and getting out of your day-to-day stressors –– to create some space exhale.


I want you to know that all of your efforts in preparing to get away –– from prepped meals for your family, to play-dates for your kids, to delegating your work, to simply letting go of control –– are all worth it. 


In fact, every single to-do that gets you closer to taking a break and being with yourself in an intimate way is priceless.
 


I have many upcoming retreats (see below) because I want you to have options, and I want the right retreat to speak to you. 


I am featuring our upcoming Satiate Your Soul ~ Bali retreat because, if you can join me, I know this trip will knock your knee highs off.  


It is pure magic.


Join The Satiate Your Soul ~ Bali Women’s Retreat: Experience a week of nourishment from the inside out where you can live your organic rhythm, connect with like minded adventurers, and step into an experiential and cultural immersion in the sacred land of Bali.

  • Embody: Practice Women's Flow + Yin Yoga 

  • Nourish: Organic food, Balinese cooking classes and inspirational workshops

  • Cycle: Explore some of Bali's most culturally significant sites, rice fields, waterfalls and temples. (all levels)

  • Rest: Relax, Renew, Reflect and Discover

  • Immerse: Enjoy the culture through ritual + Balinese dance + food + goddess study.

 

Practice yoga amidst the jungle sounds, explore the most authentic aspects of yourself, enjoy an intentional group of women, participate in a traditional Balinese full moon ceremony, immerse into the Balinese culture through women, food, ritual, while basking in the wanderlust of a life changing retreat


Screen Shot 2019-04-02 at 1.19.42 PM.png
Screen Shot 2019-04-02 at 1.20.50 PM.png
Screen Shot 2019-04-02 at 1.20.45 PM.png
Screen Shot 2019-04-02 at 1.20.35 PM.png
Screen Shot 2019-04-02 at 1.19.56 PM.png
13055134_10208344567243697_2523642260157443438_o.jpg
Screen Shot 2019-04-04 at 11.11.33 AM.png
Screen Shot 2019-04-15 at 3.50.58 PM.png

Join us in experiencing this very special and intimate Bali retreat illuminating the devotional and cultural aspects of Bali through the feminine. 



Learn more and register here



Also (and reminder) to give you a little taster of what I teach on this retreat, I want to share with you The Soulful Superfood Series. A *FREE* online experience to satiate your soul. You can join HERE.





   

β€œSue’s ability to lead is remarkable.  She gracefully and intentionally adapts to the needs of the group and is able to dig in to get to the heart of the matter in a tender and loving way.  Her wisdom and thoughtfulness is evident in everything we did.  She is a wonderful yoga teacher and remarkable workshop leader.  Her heart-centered approach allows woman the safe container to be vulnerable and open up in ways that can accelerate growth.  All of our needs are met so we can focus on our intentions and relax into the experience.  Sue’s retreats are always life-changing for me.  I am a more balanced and thoughtful person because of her.”
 

β€” Ani (Bali 2016)

Comment

COCONUT {GRAIN FREE} SHORTBREADS

Comment

COCONUT {GRAIN FREE} SHORTBREADS

I am a big fan of baking with alternative flours. These coconut flour treats topped with oh-so-yummy coconut butter are the perfect variation for the healthy and balanced sweet flavor. 

Plus, coconut! Health benefits galore! These healthy treats are rich in coconut and coconut oil.

There are few substances on the planet that stand up to coconut. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory propertiesβ€”benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).

Notably, research shows  that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat easier to absorb.

Screen Shot 2018-09-26 at 4.45.29 PM.png

Comment

FALL FARE SALAD JARS

Comment

FALL FARE SALAD JARS

I know most of you are busy and on-the-go folks. These make-and-take fall insprired salad jars are both super easy to make (layering included), portable, and seriously fall-lcious.  Roasted pears, toasted pepitas, and those yummy root veggies make for a great salad theme.

Be sure to take note of the salad jar layering for best keeping and a crunchy fresh salad!


5X2A0842.jpg


Comment