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


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

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







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



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

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

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

Enjoy this delicious late summer salad.







Now you have another yummy recipe to eat up all those garden zucchinis. This one is a fun compilation of spicy Mexican flavors meets vegan cheese sauce. Even if you are friendly with dairy, trust me this nutritional yeast based delight is worth checking out. (So good!)


A wonderful source of vitamin B12, Nutritional yeast is a deactivated yeast (often a strain of saccharomyces cerevisiae) that makes a great sprinkle on any meal, a topping on your bowl of popcorn or a delicious cheesy sauce.  

This recipe blends delicious roasted chilies, peppers, black beans and zucchini all tied together with a tasty sauce.




Recipe Credit :: Boulder Nutrition Team Member Alana Quatro
Photo Credit :: Boulder Team Member Kristine Mahan



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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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Are you ready for 3 months of BBQ's, fresh garden salads, summery adventures and pool time?  

For me... a wholehearted YES!!! 🙋‍♀️

Memorial Day weekend is the kick-off to summer for many of us. One of the beauties I love about this time of year is the simplicity of the food we can eat. Summery meals are often lighter, fresher and more colorful as well as easier to prepare. Picking a fresh salad from the garden or exploring the local farmer’s market to find seasonal produce can inspire a simple and ‘localicious’ meal to share with loved ones.

If you want to stay ahead of the game this holiday weekend (and not feel lethargic and icky come Tuesday) check out some of our favorite tips and treats..



1.  Prioritize Your Preparation:

Having what we need and want in our kitchens, to feel aligned with our eating, is what I consider the secret to success. When we are surrounded by food we are avoiding, we get into a battle with our will power and our cravings.  

Research now shows that creating healthy habits and positive automatic behaviors will lead us to much better results.  On any given day our will power can be anywhere from a 0-10 in strength –depending on our sleep, stress, hormones, and self-care. Our will power changes day-to-day – not the best thing to rely on. 

What works much better is being surrounded by what we want, and getting into regular routines and rhythms that support our choices.  This way, we can rely less on will power and more on our daily routines.


2.   Substitute Smart:  

Feeling deprived is not going to be sustainable for most of us. Enjoying our food and our lives is something that is born from deep within our human consciousness.  Rather than making unattainable goals for ourselves, why not try smart substituting?  

Guilt free comfort food is what we call it! Between, health food stores like Whole Foods, and Google, it is not hard to find substitutions for our cooking, baking, and summer time festivities that are still tasty and delicious (Pinterest is my favorite for this purpose).

Check out some of our favorite guilt free comfort food recipes HERE.

3. Watch Your Whites: 

White sugar, white flour, white rice and all those high-glycemic ingredients that sneak into so many foods will reek havoc on our blood sugar, our digestive tracts and send us into a moody madhouse. 

Rather, try eating a more whole food based diet, (including those smart substitutions), use more natural sweeteners, add lots of fresh seasonal fruits and veggies.

Enjoy the full flavors of natural food.

4. Get Outside: 

There is nothing like getting outside and moving our bodies in the sunshine to helps us get a clear perspective, increase our feel good neurotransmitters, and help us embody our health.  

I consider movement and nature one of our primary foods. When our primary foods (all the other ways we nourish ourselves, along with our eating) are happening, we are surely to make better food choices.  The good feeds the good.

Give yourself some fun in the sun this holiday weekend. Take a walk in the woods or get out and dance to your favorite summertime outdoor music at your local Memorial Day festivities. 

(I will be enjoying some great music down at The Boulder Creek Festival).

5. Make Pleasure Your Practice: 

Most of you know I have your and my pleasure in mind and I surely don't want you to miss out on any of the holiday goodies, so try finding your middle ground in the process. 

In my opinion, restriction is never the answer, but knowing your limit, how YOU best stay in balance, and what you want for yourself (crystal clear) should help to inform your choices.

Take things slow. Bring mindfulness and intention to your eating. Make peace with your plate.



What are your tried and true tips?  Tell us in the comments below…

Happy Memorial Day!!








This deliciously vibrant beet dressing is the ideal topping to any salad!


An exciting new dressing is the best way to spice up your basic everyday salad! With a perfectly creamy consistency that everyone can love, enjoy this a big beautiful salad with any meal! 

Fun fact: Eating more beets is a great way to boost your immune system, and antioxidant levels while maintaining healthy blood pressure, nerve and muscle function! 

Brighten up your salads with these colorful, healthful, and perfectly textured ingredients.





No matter what your Memorial Day weekend plans are, this hummus is bound to be a hit with any crowd! 

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Memorial Day weekend is usually spent basking in the healing summer sunshine. Whoever you decide to spend this holiday with, there will surely be a need for plenty of snacks to enjoy outdoors. This perfectly creamy and filling hummus is the ideal snack to dig in with everyone! 

Chickpeas are a great source of plant based protein. Matched with healthy fats from the oil, nutritious garlic, and loads of vitamin C from lemon, this hummus is the perfectly nourishing and yummy spread that everyone can relish. 

Be sure to take note of our special secret ingredient: chickpea water! This liquid, also known as aquafaba, is the upcoming trend especially in the vegan community. It is commonly used as a binder substitute for eggs in baking. It is the perfect ingredient to make this hummus as creamy as desired. 

No need to stress over what food to bring to your weekend get together! Look no further than this delicious dip that is sure to be a hit! 





Not all summer drinks have to be filled with processed sugary sweeteners! Mix up your basic refreshers with this low-glycemic and delicious lavender infused mocktail! 


This drink utilizes the natural sweetness of monk fruit rather than refined sugar!

Fun fact: Monk fruit is about 300 times sweeter than normal cane sugar, but ZERO glycemic index – no negative effects on blood sugar. Monk fruit is a tropical melon that was first used by the Buddhist monks in the 13th century, hence the name. It's easy to use, just start slow as it is much sweeter than sugar.

You can find Monk fruit at your local health food store in a granular form (or on Amazon).

The natural sweetness from the monk fruit mixed with the tart lemons and soothing lavender creates a refreshingly perfect drink to enjoy during any summer activity! 

Savor this fresh cooling drink in the warm summer sun, or even add your favorite alcoholic beverage if you are in the mood for a sunshine pick-me-up! No matter how you decide to make it, this drink will not disappoint! 








In the spirit of Mother's Day weekend I have a question for you:  When was the last time you were exhausted, overwhelmed, stressed out or totally fried?

(Raise your hand if it was just the other day!)

I talk to women (and men) everyday who feel like they are simply juggling too many things, doing too much, or trying to please too many people. Somedays, I too am one of those women. 

It's an epidemic of our time.

Most women (and men) have a very hard time carving out time for themselves: for downtime, for rest, for passion and play.

Mother's Day is a very interesting day for many of us. Some of us feel celebratory, some of us feel alone, some of us have lost our mothers, some of us have always wanted to become a mother. Some of us have lost a child. 

While I could write to you about all the gestures you could fashion for your mother this year, or all the recipes you could prepare for Mother's Day brunch, I feel I would be glossing over the pain, grief and even exhaustion that many of us feel.

Here's what I am more curious about this year:




While most of us (whether we are mothers or not) tend to take care of everyone else first – our families, our pets, our jobs, our friends – are you willing to dedicate some time just for YOU this Mother's Day (even if it feels uncomfortable and a tad selfish)?

... If you experience something challenging around Mother's Day, this is especially for you.



Mothering ourselves can look like many, many things:

Taking a personal day
Saying "NO"
Taking long walks to smell the spring flowers
Getting body work done
Going on a retreat (Join Us HERE)
Getting your nails done
Asking for help
Forest bathing
Making your favorite food
Getting your house cleaned
Taking long aromatherapy baths
Buying fresh spring flowers for yourself
Drinking tea in a garden
Buying a new outfit
Going out on a girl's night
Creating art
Listening to your heart

...the list goes on.

Take a moment.  Contemplate.  Ask your heart and soul.  


Just for fun I thought I would include my most favorite mother yourself meditation. This piece has touched me so deeply and brought me to tears over and over again these past 20 years or so.  Today, I am excited to share it with you! (click below to listen)

With warmest spring wishes for you and yours...


Photo by @the_sunkissed_kitchen










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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With the first signs of fall, I am immediately drawn into my kitchen.  Roasting is one of the cooking styles I often associate with the weather changing and first signs of autumn.  




This particular recipe is just delicious with late summer peaches and strawberries on top, or even the early signs of apple season.


Why soaked?  When we soak our grains and nuts, it breaks down the enzyme inhibitors that tend to make digestion a bit more work on the body (great if you are healing your digestion) and in this particular recipe, the oats are soaked in a mix of yogurt and coconut oil which also begins the fermentation of the grain, adding in the potent probiotics that aid in digestion, boost the nutrient density of our food and build immunity for the coming season change.


The nuts in this particular recipe are also soaked and roasted (play with which nuts you want to include), which is optional but well worth the effort.  You can find out how to soak and roast your nuts HERE.


The extra little bit of sea salt mixed with the sweet flavors of raw honey and cinnamon are such a favorite combination of mine. I hope you enjoy this yummy recipe as much as I do.  


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Try it with any variety of milk, or yogurt, or just as an on the go snack.








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.











“Live your life not to win gold medals, but to win golden hearts”
-Mehmet Ildan


This creamy, comforting soup not only warms your heart and soul during this chilly time of year, but it also provides tons of health benefits in a delicious, golden package. Yellow beets, cauliflower, and coconut milk are blended together with sweet and savory spices to create this extremely nourishing Vegan dish.



The beautiful color of this soup comes from turmeric, An INdian spice used in traditional cooking that reduces inflammation, enhances vitality and cognition, and supplies your body with potent antioxidants.



Black pepper and healthy saturated fat from coconut oil boost the absorption of turmeric's active therapeutic compounds, and a scoop of ginger adds an extra bit of spice with additional anti-inflammatory benefits.





Cauliflower has powerful cancer-fighting properties and also provides B-Vitamins and Vitamin K (needed for bone health and blood clotting).



It's extremely versatile and roasting it with the golden beets and then blending with coconut milk helps products a very satiating, dense, creamy bisque without any dairy.



Check out the recipe on Boulder Nutrition team member Ailsa Cowell's food blog, Food to Feel Good, and enjoy this comforting dish!










with Creamy Avocado Lime Dressing





This beautiful dish is a sneak peek into some of the nourishing meals we'll be serving at The Yoga of Eating Retreat this weekend!  It's a fresh, crunchy combination of romaine lettuce, yellow peppers, jicama, and radishes, topped with toasted chipotle pepitas, cilantro, scallions and a creamy avocado dressing.  So good - and so good for you. 



Fall is upon us! And with it comes amazing seasonal produce, like peppers, radishes, and tomatoes.  



Peppers are a colorful way to spice up any dish. This recipe uses yellow bell peppers for a pop of color and sweetness.  They're also a great source of Vitamin C and beta-carotene, to support your immune system going into the colder weather.



Radishes add a different kind of kick, with a refreshing and crisp spiciness to them.  They're full of antioxidants called anthocyanins, which have been found to specifically support the cardiovascular system and reduce inflammation.  Radishes are also a great detox food, as they help purify the blood and eliminate toxins. 






We can't forget about the tomatoes this time of year.  These bright orange cherry tomatoes are the perfect sweet addition to this recipe.  Lycopene is a special antioxidant in tomatoes that benefits the eyes and heart while reducing the risk of cancer and orange tomatoes may actually contain more of this nutrient than red ones.



The Yoga of Eating Retreat is about connecting the gap between your food, mind, body, and spirit.  Meals like this Chopped Fiesta Salad help us do just that.  Get the recipe below and enjoy the rise of fall!



Recipe and Photos from Ailsa Cowell at Food to Feel Good











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.  



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.  



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)








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,















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.









Imagine with me for a moment:  

  • What if your habit of rolling over and hitting snooze every morning was replaced with a bright eyed and bushy tailed start to the day?


  • What if instead, the sluggish feeling that follows you around all day was replaced wtihinspiration and fervor?


  • What if your oh-so-common brain fog could shift into mental clarity and a laser beam focus?


  • What if your achy joints and inflammation could subside, so you could fully embrace the beauty of spring all around you with more outdoor time, exercise, and freedom to persue your dreams?

What I am going to share with you today comes from what I have personally learned about my energy and vitality through my own experimentation and deep inquiry.  I will also share what has impacted my daily rhythm, my food choices, my sleep patterns, my libido, my cravings and even my internal dialog and self-talk.

I have learned what works for me.  I have learned what is sustainable for me in the world today.  I have learned about health, combined with a deep priority for pleasure, that doesn't feel restrictive or depriving. I have learned to be fluid, feminine and intuitive as things are always changing and I have learned that we each have our own unique recipe for feeling our best.

I have put the past 15+ years of my work into discovering this for myself and today I want to share a couple of these specific nuggets with you – my favorite ones for spring. 

The truths toxicity are real, important and impactful, while also being be daunting, fearful, and overwhelming. Don't worry, I have some answers for you....

These truths have supported me greatly in my own journey with health and high energy living and I want the same to be available for you.  

1.  Toxicity is one of the primary blocks to your metabolism working at it's best. A high toxic load will literally slow down your cellular metabolism of energy. You will feel more sluggish, lethargic, tired, and depleted.

2.  Toxicity can literally impede, inhibit or block the efficient functioning of our cells, tissues, organs, systems and biochemical processes. This could lead to the slow onset of degenerative disease that gets harder and harder to reverse over time. Toxicity makes the body's natural ability to heal and find equilibrium more and more compromised.

3.  Toxicity creates and/or exacerbates inflammation in our bodies.  Many of us in the world today are struggling with inflammation in relationship to various health issues. Inflammation is a big problem, and the root of most health issues. Inflammation is only made worse with some of our daily exposures to toxicity.

4.  When our toxic load is high, accumulated or frequent, it prevents us from burning and releasing fat.  All those attempts you may have made were not futile on your part, you were not at a plateau, or doing things 'wrong'. Your body just cannot lose weight effectively with toxicity in the way.

We all are exposed to high amounts of toxicity in the world today – its unavoidable. Toxicity is prevalent in our food, our water and our air. While we can surely minimize our exposure with clean, healthy living, the reality is toxicity needs a bit more assertion than that for us to feel our best.

I've been busily working on some solutions for you and I have put together some very useful, practical and work-able practices for you to explore .



What do you seek to shed this spring to “lighten” up and access your inner freedom, energy and brilliance?







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

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

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

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

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

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

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

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

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

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

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

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

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

There is a different way.

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

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

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

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

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

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


Solstice Session #5: Make Peace with Your Plate

(Join me LIVE)

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

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



What are the Solstice Sessions?

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

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



The Yoga of Eating 2017


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


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

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

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



Lululemon + Boulder Nutrition 2017


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

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

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


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


About Sue Van Raes...

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

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

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

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

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





I have been in deep reflection for the past 3 weeks.  Today marks the end of my visioning process that happens yearly for me between the winter solstice and my birthday.  

It feels particularly auspicious to write to you today – a full moon, my 45th birthday, and a time when my gratitude for my readership and for my business is something I feel so deeply.

The past three weeks  for me have included:

  • Acknowledging my successes and challenges of 2016
  • Visioning and dreaming of what is to come
  • Looking at some deeper, inner currents that I would love to explore
  • Setting my new goals and intentions for 2017 from the inside out
  • Getting very excited about my upcoming projects, retreats, travels, and creativity

It’s a dynamic process that has come with both the groovy feelings of inspiration and success, along with seeing where I still want to make certain changes, break though old patterns, and dig a little deeper to find what’s underneath it all.

We all have habits and patterns that we would like to change.  The New Year often brings these into the light, to shine some awareness on where we would like to make improvements, take better care of ourselves, work smarter not harder, and live healthy vibrant lives.

The problem is, change is incredibly hard.

So often we are fixed upon changing our ways – our eating, our exercise, our spending, our over extending, our people pleasing, and our lives in many ways, big and small.

As we see from the broken New Year's resolution phenomenon, people rarely change these patterns. 

It has been found that only 8% even make it past mid-January with attempting new ways before they give up completely.

This New Year's phenomenon is most often because we are simply looking at the behavior - the behavior that is a reaction or response to something deeper.  Our automatic behaviors are so often coping skills for our old, original, core wounding.

Feeling the pain, sadness, anger, disappointment, let down, abandonment, or inadequacy of our core wounding is often very uncomfortable.

  • What is underneath your overeating?
  • What is underneath your over spending?
  • What is underneath your sugar addiction?
  • What is underneath your reclusing?
  • What is underneath your drinking too much?
  • What is underneath your self-sabotaging?

The New Year comes, and we look at all of these behaviors, and think…something has to change.

The problem is, there is so much underneath  these behaviors that we are most often missing.

When we address the core issue (which takes a little bit of investigating), we are able to begin healing that wound.  These core wounds are usually pretty old, deep, and complex.

Core wounds are almost always a bit tender, raw and uncomfortable and most of us go to extremes to avoid feeling uncomfortable. 

Solstice Session #4: How to Get Comfortable with the Uncomfortable


In today’s Solstice Session you will learn:

  • How to identify the core wound that is leading you to these unwanted behaviors
  • What to do when you find it (for real)
  • How to get really comfortable being uncomfortable
  • + Some super specific ways to get support

When the wind was howling through Boulder Sunday night, I restlessly laid in bed, but just could not fall asleep.  I had spent a good part of the day journalling, asking, and inquiring into my own personal blocks.  Not only was I steeped in my own inner dialogue that was revealing some truths about where I get stuck, but my house was literally shaking in the wind.

The whole night felt pretty surreal.

While my sleep was not happening, and my mind was doing a bit of looping around one particular area where I often get stuck, there was something that was also occurring along side what felt was a hard night...

Something I did earlier that day – a question I asked myself, a reflection I had seen, some history of both my adult life and childhood – offered something back to me.

I touched the wound.  The real deep one.  This is often called our sacred wound, or our core wound.  We all have one.  This is the 'thing' we are desperately trying to cover up and cope with through some of our automatic behaviors and habits.  Covering it up may seem to work for a while, but it makes changing those old behaviors and habit almost impossible.

What I want to share with you today is both how I was able to uncover some of this wounding within myself, and then, how to manage it.

In this process, you may see your challenges and your hindrances. Ironically, they will become your portholes into your creating a harmonious and inclusive relationship with yourself. You will get stronger, more embodied, more connected to who you are – and all of this will lead you positively to your own unique breakthrough around what you are wanting to work on this year.


Step One: Identify the Behavior

What is the behavior you are wanting to change?  Have you ever tried to change it before?  Once we identify what we are working on, we can begin the excavation process.

Here are some common behaviors I have seen my clients (and myself) trying to change:

  • Over eating
  • Eating to fast
  • Binging
  • Eating too much sugar
  • Drinking to much alcohol
  • Smoking cigarettes
  • Not being prepared
  • Being overly busy
  • Feeling lazy and unmotivated
  • Feeling alone
  • Extreme hibernating
  • Retail therapy
  • Over spending
  • Continually being in unhealthy relationships
  • Negative body self talk
  • Overindulging in any behavior


Step Two:  Look Underneath

What is underneath this behavior?

Take a deep breath.  Give yourself some sacred space.  Feeling our feelings and exploring our inner landscape requires a little time and space.  Try not to rush this.

This is actually not meant to be a 'thinking' exercise, but rather an intuitive exercise in connecting with your deepest self.  Most often, the first thought around what is underneath your behavior (the one you want to change), is the best one to start with.

Feel into your sensory body.  Notice what happens when you explore your sacred wound.  Shortness of breath, tightness, panic, love, compassion, warmth, openness.

Some of us suffer big traumas early in life that change us forever. Some have happy childhoods but are wounded nonetheless. Core wounds tend to be things like a sense of not being enough, being unlovable, not having enough, feeling alone, or unworthy. No matter what your core wound may be, you can guarantee that your wound influences who you are and how you behave.


Step 3:  Allow Yourself to be Uncomfortable

It goes against our human nature – we almost always move away from the uncomfortableness of life.  Many of us have elaborate ways to ensure that we keep anything uncomfortable very far away (such as those annoying habits and behaviors we seem unable to stop)

What I really want you to know is that allowing yourself to feel the uncomfortableness of your sacred wound, is likely the most healing action you can do for yourself.

This is truly the most important of resolutions, intentions, or New Year's goals you could give yourself, while it is also the most effective way to change those old outdated behaviors that continue to haunt you year after year.

When you are safe and snug in your home, you have the space set aside for yourself, and you are ready to really make a shift in a big way this year, dig into your most courageous self, get fearless, stay strong and centered, and give yourself full permission for the next little while to feel into the uncomfortable.


Step 4:  Accept

While it may be hard to be fully free ourselves of our sacred wound forever, we can surely begin to understand how our behaviors can either hinder or support our healing.

Once we are able to recognize where our negative patterns and habits may be originating, we can begin to navigate around them more effectively.

Once we are willing to be uncomfortable and we become more familiar with our sacred wound, we won't need to cover it up so desperately.  Instead, we will be more willing to get to know it – all her peaks and valleys and all her history.  Your sacred wound contains a blueprint of some deepest parts of you.  Can you tend to yourself with gentleness and care?

This process of acceptance will allow you to be at peace with your inner world as you hone your behaviors and habits in your outer world.


Step 5:  Lean In

We thrive with support.  With the right type of support, the rate of acceleration towards our intentions is more than tenfold.

Transformations happen quicker.  Breakthroughs occur more often.  Follow through is fierce and fabulous… and our resistance recedes (phew).  We do well with accountability, conversation, depth with another, sharing, connection, and seeing the commonalities that we all have.


What kind of support do you have?  

If you are looking for support around changing some of your behaviors and habits (especially around your health), looking into your own sacred wound, and making this year a breakthrough year, I have a couple of ways to help.

Click HERE to find out.  Your support system awaits you.



The Yoga of Eating 2017


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

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

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

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



Lululemon + Boulder Nutrition 2017

Want to join me LIVE?

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

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

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


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



About Sue Van Raes...

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

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

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

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

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