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If you have been keeping up with trendy health blogs and magazines you have probably heard of this digestive phenomenon.

I prefer to call it gut permeability (which is exactly what it is).


Here's the deal Sparkle, the overload of foreign substances we are exposed to on a daily basis take a toll on the health of our digestive lining.

With the decline of the American diet and rise of digestive distress–– including candida, food allergies, chronic stress, pesticides, chemicals and more –– the seals of tight junctions in our gut lining can become permeable (not preferable for a healthy and strong digestion).

When this happens, foreign substances and food particles that are meant to move through the GI tract to be excreted can end up leaking into the bloodstream, causing the immune system to build a reaction (or antibody) to the foreign substances it cannot absorb.   

This is commonly known as leaky gut or gut permeability.

Consequently, your digestion does not absorb or assimilate well and these reactions in the blood can cause further damage, such as systemic inflammation, autoimmunity, weight gain, joint pain, fatigue...and more.

Don't worry, I have some answers for you today... 

First, you may be wondering how you can tell if you have leaky gut?

If you are diagnosed or suspect any of the following you most likely have some gut permeability (leaky gut).

  • Candida overgrowth

  • Food allergies or sensitivities


  • Autoimmune disease (such as Crohn's, Colitis, Hashimotos, Celiac or Rheumatoid Arthritis)

  • Chronic gas or bloating

  • Chronic diarrhea or constipation

  • Acid reflux

  • Fatty Liver disease


Want the science? Leaky gut can also be assessed through the Lactulose/Mannitol test. These two different sized sugar molecules are excreted in the urine which reflects absorption from the gut and is a reliable representation of gut permeability. 

While “leaky gut” sounds like a disturbing diagnosis, many, many folks suffer with this very common digestive weakness. The good news is, it is completely reversible.

Second, you may be wondering how can you heal leaky gut?

In Functional Nutrition, we call a method called the 4 R's to digestive repair:

1.  Remove the digestive irritants triggering leaky gut (candida, food allergies, toxicity, chronic stress etc).

2.  Replace the digestive irritants with the nutrients that are required for digestion to take place. (Such as enzymes, Betaine HCL, Pepsin, along with specific amino acids, vitamins and minerals.)

3.  Repair the digestive lining so that the permeability restores to a non-permeable environment. (Using foods, supplements, time and patience.)

4.  Reinoculate the good bacteria. Once the digestion is back into homeostasis and working order, inflammation is diminished, and the trigger foods are removed you can replenish the good flora to improve the health of your microbiome.

I created DIGEST & DIGEST PLUS with this in mind. Following the recommendations and protocols in DIGEST will ensure you are on the right path for your digestive healing and repair.  In other words, you can say goodbye to leaky gut for good (and it doesn't have to take that long!)

👉 Learn all about DIGEST & DIGEST PLUS here >>>>

I would be honored to support you!

P.S. Don't worry, there is plenty of space in DIGEST. However, if you are looking for a deeper experience with DIGEST PLUS, don't delay, as I have to cap this to just the first 10 people (with a wait list available) 

P.P.S. Because this is the premiere of my new program, I discounted the price generously for you! I hope you enjoy this amazing opportunity.






About 25 years ago I was gifted a Tarot deck while I was backpacking around Central America. 

You may laugh, but have kept this same deck nearby since then.

The above quote was written on one of those Tarot cards, the very one I pulled out of my tattered old Tarot deck just a few years ago on Thanksgiving day.

Since then, I have consciously been practicing enjoying what I have with more intent. In the process, I’ve noticed a few things that perhaps you can to relate to:

... At times I have felt guilty for taking pleasure in the successes and the luxuries that I do have.

... Often, my mind has automatically turned toward self-criticism, imperfection and focussed on the negative, rather than celebrating my health, abundance and joy.

... Once in a while, I've noticed when I receive a compliment or an acknowledgement, I have a hard time taking it in, but rather brush it off as not true or an exageration.

For many of us, receiving pleasure and celebrating the good in our lives is takes practice.

But, I’ve also noticed that elevating daily gratitude and pleasure gets easier with time, practice, frequency and focus. 

While the Thanksgiving holiday accentuates gratitude, the science behind gratitude has many diverse and positive effects that go far beyond Thanksgiving.

Here are a few of my favorites:

  • Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.

  • Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier, but healthier as well.

  • Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.  

Back to you! What are you most grateful for? How are you enjoying these elements in your life?

I’d love to hear your response!  Tell me in the comments below…

Eat well and happy Thanksgiving!

Be sure to check out our Thanksgiving gratitude goodies HERE

P.S. Calling all Coloradoans! I just opened registration for a local day retreat this December - ENVISION - for those of you who want to consciously create your 2019.  Join me December 30th, right here in my home town of Boulder, Colorado. Find out more HERE!







Sweet honey crisp apples, pungent roasted green chillies, salty farmers market cukes...

Fall flavors are a flowin'.

In traditional medicine, the 5 flavors are a representation of the geography of our palates, as well as a larger geography of our lives. Each of the five flavors have their own unique medicinal properties.

Flavors attune your body, mind and soul.

Subsequently, with our unique body ecologies, we can inquire into the flavors we crave on our plates and how they may reveal some deeper patterns in our lives.

Every craving has a message.

Let 's take a peek into the deeper currents of flavor:

  • Sweet:  Sweetness is the most nourishing flavor –– all the way from breast milk to a homemade desert. Often a metaphor for love and attention, sweet is the most over eaten and out of balance flavor in our culture. When used wisely, sweetness nourishes the body and heart to the highest degree. 

  • Salty:  Foods such as sea salt, seaweed and cured cheeses deliver salt to the body. Salt maintains the electrolyte balance in our cells. The salty flavor is said to increase inner courage, drive and fearlessness.

  • Pungent:  Foods such as hot peppers, garlic and ginger bring the pungent flavor (also known as spicy). Pungent flavors clear the sinuses and improve circulation. Pungent foods are said to increase passion and excitement.

  • Bitter:  Bitter is experienced in foods like kale, spinach and chocolate. Bitter is the flavor most lacking in the Western world’s diet, even though bitter foods often offer the most health benefits and spiritual enhancement. Bitter foods purify and cleanse the body, mind and soul.

  • Sour:  Citrus, green grapes and fermented foods such as vinegars and pickles offer the sour flavor. Sour is energizing and supports a strong and healthy digestion. The sour flavor is known to soothe irritability and increase our sense of calm and peace. 

Often known as the taste of satiation, the combination and balance of all five flavors gives us the feeling of being fed, and being fed well. 

Notice the foods you crave when you are worried, stressed, irritable, bored, lonely or tired.

Which flavors you are drawn to?  Which flavors do you shy away from?  What do you need to be nourished?

Check out some of our favorite fall recipes HERE

Eat Well,

 P.S. For upcoming foodie fun and recipe demos follow us HERE






Do you have a weekly to-do list?

I have a gargantuan appreciation for mine: it forges my path for the week; it keeps me focussed; it holds me accountable.

So when something on my to-do list isn't getting done, I have a few questions I like to ask myself:

Am I procrastinating?

Am I resistant to something?

Am I uninspired?

Is the timing not right?

So, when I told my mastermind group that I wanted to create a new program during our final meeting of 2017, I was expecting things move along as they usually would.  

With the new year ahead, I felt inspired. 

However, for a reason unbeknownst to me, the months kept passing and this program was not getting it's weekly check off my to-do list and I could not figure out what was holding me back.

A couple months later, my business coach and I sat at my kitchen table over a cup of yerba mate and some spring tulips. She had come over to interview me for her podcast on women entrepreneurs and motherhood.

During the recording she asked: "Aren't you about to launch a new program?".  Although I still felt somewhat wobbly on when, I quickly responded with a definitive "YES! Yes I am." 

This was my faith it till you make it moment.

Finally, this summer I hunkered down for a 15 hour plane ride home from Bali. Somewhere between Guam and Hawaii, whilst the plane was dark and sleepy, it came to me––a new (and improved) version of this program.

Sometimes, we have to trust the process. 

Last week I wrote to you about an epidemic I call "Self Sufficiency Syndrome" (Read part 1 here: Are You Part Of The Epedemic?), and today I am thrilled to be fulfilling this personal and professional mission in announcing The Antidote To YOUR Self Sufficiency Syndrome:





I created my business, Boulder Nutrition, over 15 years ago from the ground up. Since then I have grown a successful and sustainable business and I have lead over 20 local and international retreats. I am excited to share what I have learned in holistic business and leadership with you!

Lotus Leadership is a soulful, empowered, nourishing and supportive approach to business, leadership, aligned action and self-care.

Through our private coaching and masterminding Lotus Leadershipwill offer you a road map that guides you to rise in your leadership and create a sustainable business and life you are passionate about. Through this program you will learn to:

  • Develop and focus your attention and energy on the mission of your business and leadership.


  • Create a healthy rhythm, map your goals and navigate your time and energy sustainably.


  • Align your core values with your business and leadership.  


  • Elevate yourself and others to rise in full potential.


...and so much more!


{BONUS: The first 10 women to join will also receive access to The Yoga Of Eating Online Program f ($597 value) and a discount to one of my international retreats ($200 value).}



You don't have to do this alone. I am thrilled to share this journey with you.

With love...


Photo :: Om Light Photography



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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



1 Comment







Vegan or Paleo? Gluten free or whole grain? Whole food or fat free? What we “should” eat gets a lot of press these days. We know eating healthy is a great first step, but when it comes to aligning with a particular eating style, there are many factors to consider.

Eaters are often left confused around which eating style to choose in order to obtain optimal health and vitality––if choosing any at all. Each of the eating styles below comes with specific health benefits and characteristics that may help you navigate what lands on your plate. 

Whole Food

The whole food diet is likely the most basic and simple way of eating.  Whole food eating means eating food in its whole form with minimal processing. In 2011, Harvard School of Public Health created one formula of a whole food diet, The Healthy Eating Plate:  A simple and thorough guide to creating healthy whole food meals. With this version of a whole food diet a few simple guidelines are recommended: 

o   Fill half your plate with vegetables and fruits

o   One-quarter of your plate with whole grains

o   One-quarter of your plate with proteins (plant or animal based)

o   Use healthy natural oils in moderation

o   Drink lots of water (avoid sugary drinks)

o   Get your daily exercise.

These guidelines are basic, simple and healthful. If you are dealing with specific health issues, you may need to alter the foods within the whole food regimen to address your health more assertively.


Gluten Free

Gluten free substitutions and health trends have become more and more popular in local health food stores over the past decade. Studies now show that 1 percent of the population has celiac disease (gluten intolerance) and 10 percent of Amercians are gluten sensitive. Grains containing gluten include wheat, spelt, barley, rye, farro, and kamut (along with other grains that may be contaminated with gluten such as oats).

While many of us may not be technically gluten intolerant or sensitive (or undiagnosed) eating less gluten can be beneficial for reasons such as decreasing inflammation, improving candida symptoms, healing leaky gut, and reducing migraines.

But don’t be fooled, eating gluten free does not guarantee your health. Beware of the ingredients in many gluten free substitutions as they are often refined, high in sugar, GMO’s, or preservatives.



Originally coined by Dr. Weston A Price, the Traditional diet is exactly what it sounds like: Eating the traditional and local food of your climate and culture. In the early 1900’s, Dr. Price travelled around the globe, making the world his laboratory, while he observed many cultures far and wide––from Eskimos to Swiss and African tribes to Polynesian Sea islanders. His research is based on the dental structure and health of these varying populations and how their traditional diets affected physical degeneration related to nutritional deficiencies.

His complete body of work can be found in his masterpiece: Nutrition and Physical Degeneration. The Weston A. Price Foundation was created in 1999 to continue his work and research in the world, while also educating folks on restoring nutrient dense foods to the human diet.

The Traditional Diet recommends a whole food based regimen based on nutrient dense local foods from plants and animals, with a special focus on nutrient dense foods, such as local cultured butter, local raw milk, farm fresh egg yolks, bone broth, as well as traditional sourdough breads and organ meats. 



The Paleo regimen is fairly simple: If the caveman did not eat it, then neither should you. The Paleo diet is based on the premise that genetically, we are almost identical to our caveman ancestors. While studies show this premise to be only partially true, this hunter-gatherer type of eating style has many positives.  Paleo eaters avoid processed sugar, grains, legumes and dairy.

The Paleo eating style is based on a diet heavy in

o   Vegetables

o    Fruits

o   Unprocessed meats of all sorts

o   Eggs, nuts and seeds. 

While some folks find it meat heavy, studies have shown the Paleo diet has a positive impact on glucose intolerance, weight loss, and cardiovascular health. The Paleo Diet is a highly anti-inflammatory, pure and clean option to check out. 



Originally created by the medical community as a supportive diet for children with epilepsy, the Ketogenic diet focuses on high fat and protein foods that force the body into a ketogenic state—burning fat for energy instead of the usual glucose and glucose-rich carbohydrates. This eating style surely busts the myth that “fat makes you fat”.

The Ketogenic diet has become more widespread recently with various associated health benefits outside of managing childhood epilepsy. While the Ketogenic diet requires more than a little diligence and a commitment and many folks question these drastic dietary changes, studies show that the extended use of the Ketogenic diet has a positive impact on weight loss, body mass index, cholesterol levels (raising HDL and lowering LDL) and blood glucose levels with no noted long term safety issues.



With digestive issues on the rise, the low FODMAP diet addresses some of the more common digestive issues of our time and is often recommended because many eaters have trouble digesting short-chain carbohydrates (tiny carbohydrates with less than 10 sugars).

FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”. The result of eating high FODMAP foods can be that these partially digested carbohydrates reach the large intestine and create a fermentation effect.  Also, in the gut one’s “bad bacteria” uses these partially digested carbohydrates for fuel, exacerbating digestive issues, leading to gas, bloating, stomach pain and even constipation. 

While the low FODMAP diet can feel a bit restrictive and challenging at first, studies show this diet to be a very healing option for many who struggle with IBS. You can find a complete list of the high FODMAP foods to avoid here.


Whole 30

Whole30 was founded by Melissa and Dallas Hartwig in 2009. Their Motto:  Eat. Real. Food. This popular 30-day program is a whole food short-term nutritional reset, governed by a few particular do’s and don’ts. Do’s include eating a real food diet rich in meats, fish, eggs, poultry, natural fats, and spices. Don’ts are to avoid processed sugars (including artificial sweeteners), grains, alcohol, legumes, dairy, MSG, sulfites and carrageenan and processed foods of any kind.

While there is no recommended calorie counting or weighing during the program (in fact it is forbidden), weight loss is highlighted as a primary benefit. Whole30 is considered more of a diet than an eating style with it’s 30-day focus on structure, duration, support, and regulation. 



Michael Pollan said it well:  “Eat food, mostly plants.”  This is the foundation of the plant-based diet. Plant-based is not as strict as it sounds, with a wide range of plant based foods – vegetables, fruits, nuts, seeds, and legumes and can include small amounts of animal protein.

Often confused with the vegan or vegetarian diet, plant-based eating has a foundation of plant-based foods without the strict guidelines.

But beware, according to the Harvard School of health: “All plants are not created equal”. Technically fruit juice, potato chips and white bread are plant-based foods but can wreak havoc on your blood sugar and bodily inflammation, while a diet high in leafy greens and whole food based plants can do wonders for health and vitality.

If you choose to eat plant-based, be sure to choose your plant-based foods wisely.



Veganism is known as a diet and lifestyle (often for ethical and environmental reasons) that excludes all forms of animal products, including all dairy, honey and eggs. When done well, the vegan diet can be sustainable, satiating and create and array of health benefits, specifically lowering body weight, lowering blood pressure, and decreasing the rate of cardiovascular disease. However, not all vegan diets are healthy. Eating vegan requires attentiveness and an understanding that certain nutrients (such as omega 3 fatty acids, vitamin B12, zinc, iodine iron, calcium, and iron) are harder to come by in the vegan world. 

When eating vegan, it is important to stay away from processed, nutrient-weak foods that lack proteins and fats, instead choosing whole food proteins (in the form of nuts, seeds and legumes) and naturally fat-rich foods that provide a stronger base for nutrition, while in some cases supplementing with nutrients such as vitamin B12. 



This witty marriage of the two words, flexible and vegetarian, was voted the third most popular diet trends of 2018 by US News. The diet was originally described in the book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," by registered dietitian Dawn Jackson Blatner. Flexitarian eating emphasizes a diet high in vegetables, fruits, nuts, seeds, whole grains, plant-based proteins with occasional animal protein options. The original Flexitarian regimen comes with a supportive menu plan, lots of resources on cooking tofu and other plant-based proteins, and many supportive intentions including pleasure, satiety, and convenience.

The Flexitarian diet is just like it sounds, flexible. While this works well for some, others may prefer a bit more structure. There are many versions of eating flexibly and finding the best one for you is important to consider.

Finding an eating style that works for you can take a little patience, education and mind-body awareness. In general, when filling your plate with nutrient-dense whole foods, you can be confident that you are getting a high quality nutritious diet. Many of the above eating styles are strong and healthy options that over time, you can customize to align with your health and wellness needs.








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!!










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







A fond memory: My eyes peek open in the dim light of the morning dawn. 
The sheer mosquito net around my bed adds another almost surreal quality to waking up in the midst of our Bali retreat.  

It's 4:45 am. 

As the rising sun burns off the haze and chases away the dew on the rice fields, I quietly creep down stairs for a warm cup of Balinese coffee. I find my favorite little nook to sit quietly and enjoy the serene peace of the early morning.

These moments in life – where we feel at peace, present, and deeply connected to ourselves – re-fuel us from our busy day-to-day lives. These types of moments (big or small) fill up our cups and govern our glow .

Our glow comes from our personal vitality, health, happiness and electric energy on high volume.  Luckily, we can illuminate this aspect of ourselves by learning what we need to reclaim our radiance in our lives. 
How we feel on the inside is reflected in how we show up on the outside. Our radiance and our glow grow from within.

In today's podcast mini-series, RECLAIM YOUR RADIANCE, I have a special guest who specializes in all kinds of GLOWING. Listen to Jennifer Fisher (Founder and Owner of Vasu Skin Solutions) and I share GLOW-GETTER tips to help you reclaim your radiance this spring.


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In the spirit of being a GLOW-GETTER in our lives this spring, sit back and enjoy today's feature podcast:

  • Listen to a brilliant interpretation of radiance from an expert in her field (and how she helps others reclaim theirs)

  • Enjoy a few surprising tips along the way that will have you rethinking your radiance this spring.

  • Learn some strategic ways to restore harmony with yourself and your radiance no matter where you are starting from.










Quiet space, connection and self-care:  Three qualities I truly crave and aspire to have in my little world.
These wise cravings are so often lurking in the depths of our beings, never having the time nor the space to fully bloom – free of our to-do lists, our inner critic or our agendas.

Listening to and honoring these cravings requires awareness, commitment and diligence.
So today, I want to introduce to you, two very special women in the Boulder Nutrition Community. Each having her own very incredible story to share. Stories that guarantee some inspiration for you ... and your ongoing story.

Through listening to and honoring some of their wise cravings, they have created unimaginable breakthroughs in their lives. 



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I wanted to include them on the podcast because sharing our story is a form of personal medicine for our hearts and souls. We connect more deeply this way. We feel our humanness through another’s insights, struggles and path to healing.

When we offer our deepest truths and our stories, they transform into a healing salve for those who listen. 


On this very special edition of the podcast you will hear us talk about:

  • How taking a break created these two massive breakthroughs.
  • Why going away can be the first step towards coming home.
  • The power of our intuition when we have the space to listen.

RECLAIM YOUR RADIANCE is series designed to elevate our spring radiance together and to celebrate the brand-new BOULDER NUTRITION RETREAT schedule (with a few deals you don't want to miss).


Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

Enjoy the Bali love!








– A L A N   C O H E N


Some days, my life moves faster than my guardian angels can fly 😉

I have to give myself a pep talk to remind myself to sloooowwww down.  I have to practice saying no. I have to set a reminder on my phone so I go to bed by 10. On many days, I have to remind myself to do one thing at a time (no more multi-tasking).  I have to trust in doing less to achieve more.




When I do this, I go from feeling like a rushed hot mess to a spacious serenity queen. (see the most relaxed picture of me ever taken above on my last trip to Bali)

Today kicks off a little 3-part series I created for you called RECLAIM YOUR RADIANCE I am so excited to share it because I know that a huge part of our health and our radiance comes from slowing down, filling up our cups and taking a (seemingly impossible) break whenever we can (big or small!).

I also know (from experience) how hard it can be to give ourselves permission to do it.

RECLAIM YOUR RADIANCE is in celebration of both elevating our spring radiance together and the brand-new  BOULDER NUTRITION RETREATS schedule (with a few deals you don't want to miss)

Today, on the podcast, I am going to share with you some very specific health benefits that happen when we give ourselves a break and create some serenity in our lives:

1. The biochemistry of slowing down
2. The art of taking things off of your plate
3. How to get from hormone havoc to practical peace 



Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

Enjoy the Bali love!








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)









I am celebrating,

When I woke up the other night with the inspiration to write to all of you on my birthday, my body started to tingle. (eeeekkkk)

Excitement. Fear. Vulnerability. I knew something important was coming for me to share...

While many of you are new to the Boulder Nutrition readership, many of you know I have been writing to you for more than 15 years. (yes, it all started on bright pink paper that I would deliver around town.)  

A lot has evolved in my business over the years to bring us here today.

As many of you know, I love to take three whole weeks to vision for my new year. From the darkest night of the year (Winter Solstice) until today (my birthday) is exactly 3 weeks. This has grown into such a lovely ritual for me on these wintery days and nights, one I look forward to all year. I like to consciously look back over my year and see what has come about, to then begin to vision and look ahead. (You can listen to more about how i do this HERE)

This year something different is happening... 

Where I usually feel so inspired by this process, instead I became disillusioned by some of my old ways: Setting intentions, making lists of goals, forecasting numbers, and looking at how I want things to unfold – to then feeling the pressure to make (or force) all of these to happen. 

Who I am today is not the same. Something in my soul is untangling me from my past and sculpting a new way that I am just now beginning to see and cherish.

After a lot of time to reflect, write, meditate, bask in the quietude of winter and vision for this coming  year, I wanted to share with all of you what is emerging in me...

I don't want to force anything anymore. 

Sometimes the very things that have served us, become big boulders in the river of our flow.

What I want for myself this year is to allow.  What I want this year is to follow my creative flow, my inspiration, my authenticity and my heart – more. This feeling in me is new and I am still curious as to how this will unfold. I don't know how it will shift my life or business just yet. The only thing I do know is that it feels like a sweet natural alchemy of power and grace commingling in my heart..

Boulder Nutrition and I are such intimate reflections of each other, and Boulder Nutrition (and all of you) has also solely supported my family for over 15 years!  

From my writing, to my private sessions, to my online programs, to my retreats and to my daily commitment to all of you... I am eternally grateful for this opportunity to live my passion every day, to be with each of you in such unique ways, and to continue to grow and evolve in the artistries that are emerging.  

My heart is full today...

I hope to continue to share with you, all that is true for me as we walk this path to health and happiness together.

Thank you so much for being a part of this growing community.

With a warm heart and lots of love ...









Sometimes in our lives we meet very significant and special people that strongly influence how things unfold for us. We may not know it as it is happening, but as time shows us it's magic, there is a certain serendipity that becomes obvious.

This is particularly relevant with today's very special guest {Soulfood Session #5}:  I met Dr. Charley Cropley when my son Elijah was just an infant (he turned 21 last week).  I had yet to complete my masters degree in nutrition, and surely had no idea of how the ecology and life of Boulder Nutrition would unfold.

In 1996, when I signed up for Charley's class here in Boulder (because a friend invited me), the level of inspiration and passion Charley had for his work sparked something big in me that has continued to fuel my business, my love for spreading health and vitality, and what has clearly become a soulful purpose in my world.

Since those early days, Charley and I grew a beautiful (family like) friendship, have collaborated together on numerous projects, shared an office, cross-referred and supported each other in boundless ways. I am happy to say, Charley is a wonderful addition to The Yoga of Eating 2018 guest teacher roster this year.

With all of that in our dynamic of knowing each other, I am sure you can imagine how much fun we had doing this podcast for you.  

I hope you come over to listen and enjoy this next (very raw and real) Soulfood Session as Charley is one inspiring person, speaker, teacher and human being who I am so happy to introduce to you.

Listen To Today’s Soulfood Session Podcast: 


  • Learn some important qualities in the relationship between eating and personal satisfaction.


  • Listen to Charley share why his self-reflection practice has become the core of his daily life.


  • Practice eating to LOVE your body

What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 .  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.







I hope your New Year is off to a brilliant start. 

While a huge part of me loves new beginnings, I noticed I awoke on New Year's Day with a little flutter in my stomach. There is a lot of pressure at this time of year. 

A short while later, I ran into a close friend of mine somewhere between yoga class (hers) and spin class (mine) and wehad a moment in the hallway:  We were both feeling a little anxious about making this year everything we are hoping for.

The more folks I have talked to this week, the more I have heard this.

For many of us, 2017 was a doozy.  While we all have our own personal 2017 story, collectively, a lot of $hit has also gone down.  

With the wild ride of 2017 (barely) behind us, how do we move forward into 2018 embodied and empowered in our lives (with whatever the year may bring)?

Maybe you can relate to these common obstacles:

I don't know how to make myself a priority...

I feel like these old patterns and behaviors are impossible to break... 

I feel like I need to prove myself to the world in a big way to be loved and accepted...

There are simply just too many things I cannot control in my life...

If your New Year's intentions feel a little daunting or you are still feeling the intensity of 2017 coming to an end (phew), today's Soulfood Session podcast might help.

This heart-to-heart conversation with today's special guest gets right down to the nitty gritty of some internal obstacles that hold many of us back and what to do about it...

I am so thrilled to have Nancy Levin as a guest teacher in this year's Yoga of Eating Course and Community, sharing with us her wisdom and insights while guiding us through some of her wise practices to increase our self-worth, to become a more authentic version or ourselves and to help us overcome some of the fears and obstacles in doing so.

Nancy Levin is a bestselling author and her works include Worthy: Boost Your Self-Worth to Grow Your Net WorthJump … And Your Life Will Appear, and The New Relationship Blueprint (forthcoming from Hay House, August 2018.) to name a few. She’s a Master Integrative Coach working with clients – privately and in groups – to live in alignment with their own truth and desires. Nancy was the Event Director at Hay House for 12 years, and now hosts her own weekly radio show Jump Start Your Life on Hay House Radio. 

This podcast was a great honor for me to host and I hope you will come over and listen to these exceptional insights.

Listen To Today’s Soulfood Session Podcast: 


  • Learn about the benefits of seeing the truth and living authentically from there. 


  • Listen to Nancy share her insights around how to become the governor of our own worthiness


  • Practice working through the fears and obstacles that keep us from prioritizing ourselves.


What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.











Happy New Year  💛🎉🌟🙏🙌

Our souls crave ritual, marks in the sand and new beginnings.  While I believe new beginnings are readily available with every rising sun, with every Monday morning, with every new season and with every birthday, there is surely something magical about a brand new year. 

Last night, after reflecting with Jason about our year coming to completion and the new beginning of 2018, he reminded me that amidst our hopes and dreams, life will always throw us curve balls and challenges that are simply out of our control. What's left (and somewhat in our control) is how we respond – how we stand strong in the face of life's obstacles and hardships.  

With that, each new year brings an opportunity to re-evaluate where I put my energy and my resources - a chance to really check in with myself as I craft some new intentions and contemplate what I want to add in to feel more aligned with my love affair with life.

There are some tangible benefits I notice when I live this way :

CLARITY:  I effectively know what I want. Intentional living clears away the background noise and opens up more space in my mind.  Honestly, it feels like cleaning out and color coding my entire closet. (on my to-do list for this week)

FOCUS:  When I know my intentions, I am able to show up in my life with a laser focus.  I say "NO" more easily to things that do not match up with my intentions. I decide how to sculpt my time more effectively. I spend my money more wisely. I choose who I share my time with more consciously. 

PRIORITIES:  A few years ago, when I started working with my business coach (Cheri Ruskus), she had us go through a really elaborate first of the year process. One of the beautiful gifts that came out of this exercise for me was a clear list of my priorities. They haven't changed much since and honestly they continue to act as a compass for me in everything I do.  

So today, in the next Soulfood Session {podcast}, I wanted to share with you my three favorite New Year's Day rituals along with a sprinkle of the ancient wisdom and guidance that has been a a supportive touchstone in my life.

Listen To Today’s Soulfood Session Podcast: 


  • Learn the 3 things I do every New Year's day (or soon after)


  • Listen to some age-old wisdom to help you align your inner desires with your outer actions


  • Practice turning your obstacles into your allies


  • Download a reflection sheet if you want to try it out for yourself



What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration TODAY.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.








As I have been doing for many years now, the winter solstice begins my personal time to descend inward into retrospection in looking back at the past year and all that has happened: All of the successes, all of the challenges and all that I have learned in the process.  This helps me come into 2018 feeling ready to stand stronger than ever in myself and my work.

And WHOA...  2017 has been quite a year.  {personally, professionally and collectively}

While I feel like a found a grounded and grateful groove for my day-to-day life this year, I have also walked through some gargantuan initiations, moved through mounds of fear, focussed inward to shed a lot of my old stories and beliefs {the outdated ones that don't serve me anymore}, and found my biggest focus has really been most about my working from the inside, out.

So, on one of my most favorite days of the year, I decided to launch the special wintery podcast series I created for all of you – The Soulfood Sessions. 
The Soulfood Sessions are bite size morsels of wisdom from this years Yoga of Eating 2018 online course and community that opens for registration December 29th .  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 

I hope you enjoy some of this free content, as much as I love creating it for you: 

Because… what I used to consider a cold, stressful and tender time of year has now become a time I cherish. 

When I say descent, what I mean is the descent into my inner world - through all her peaks and valleys – where the darkest nights of the year have become a great teacher and chaperon to my own insight and wisdom.

Some would say this descent has been known throughout time, myth, and story as a descent into the underworld.  Others see it as the most potent nights to pray or connect to our higher selves. Often we hone how to vision with clarity and precision for the upcoming New Year. 

The dark nights expand to cultures worldwide with unique and diverse wintery wisdoms and rituals.

Today, in this very first Soulfood Session you will hear the beautiful myth of 'Persephone and the Underworld'.  {one of my favorite myths that I find just perfect for this auspicious day}

I am glad you are here.  Let's head over to the podcast to listen to this special solstice gift from me and remember to honor your own descent on this darkest night of the year.











Have you ever noticed that your fear of change (ie. hanging on to those old outdated habits) can get a bit tiresome?
Do you ever find that pulling inward (and even being a bit reclusive)happens when you are overwhelmed with your old lingering trauma, sadness, shame or overwhelm?
But, while we hide out under the fuzzy blanket on our couch avoiding the world, allowing ourselves to fully embark in feeling our somewhat daunting feelings can also seem incredibly uncomfortable and even terrifying. 

Screen Shot 2017-12-17 at 6.24.02 PM.png

That is why today’s Soulfood Session may be just the perfect anecdote to harmonize your health and healing. 
Today’s special guest, Chelsea Roff, one of our dynamic guest teachers in The Yoga of Eating 2018, is an incredible inspiration and resource. Chelsea Roff is a yoga and mindfulness instructor, research collaborator, thought leader in neuroscience and integrative health, and founder of the international non-profit EAT BREATHE THRIVE 

An eating disorder survivor, Chelsea has an intimate understanding of the depths of human suffering and the conditions necessary for individuals and communities to thrive. Chelsea presented a brilliant TED talk this past fall.  She has also been featured on Good Morning America, The Today Show, NBC Nightly News, and CNN. An award-winning author, she has contributed a number of book chapters, articles, and research reviews to publications such as Yoga Journal, Good Magazine, and American Public Media. 

Chelsea is a true trailblazer in her field and an incredible asset to this year's Yoga Of Eating Course and Community which opened for early registration today.
After personally studying with Chelsea earlier this year, I have to say, I left our time together so inspired and full of new resources based in neuro-science, yoga, and a beautiful, anchored and gentle approach to healing our relationship to food and body.


Listen to today’s Soulfood Session podcast and Learn:


What’s a Soulfood Session?

The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration DECEMBER 29TH, 2017.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

  • Instant access to Module 1 the moment you register
  • A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
  • A FREE 30 minute strategy session with me (live or remote)
  • A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time


I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

Join us for for these early registration bonuses in 








There is sure a lot of holiday hoopla in the air.  How are you holding up?

Honestly, for me the holiday season used to come with a hefty dose of stress and a whole lot of pressure in trying to make things picture perfect. I aspired to cook the perfect meals, host the ideal dinner parties, buy the right gifts all the while still providing a magical holiday for my kids – it was a tad overwhelming.  

The past few years I have been trying something different. For exampe, this past holiday weekend I chose to lay super low: to rest, to nourish, to hang with friends and family, to get outside, to avoid full contact shopping and to get plenty of downtime as the holiday season begins. {BTW it was heavenly}


As I am sure many of you have experienced, food can be a BIG challenge for many of us during the holiday season. The parties, the family dinners, the travel, and the celebratory feasts have become such a big part of the celebrations. While I love to share food and celebrate around the a festive table with loved ones, I also know it is something we can sculpt to match what it is we are wanting for ourselves on a larger scale. 



... Simple traditions
... Simple (and tasty) whole food meals
... Simple gatherings
... Simple purchases

Amidst it all, we can learn to listen to our bodies and our intuitions and see what feels right. Yes, it takes a little bit of time, gentleness, practice and patience, and is very worth the effort.

So, I wanted to share with you some pretty cool {cutting edge} science today. This research will really help you enhance knowing what your body needs and wants, how you can better listen to your body, heighten your inner awareness and make YOU the priority this holiday season.



Interoceptive awareness means developing an attentiveness in relation to the sensations arising within our bodies. These bodily signals are worthy of our attention because it is the brain's interpretation of them that determines how we are feeling both mentally and physically. By becoming more aware of these inner sensations, we are able to influence how these signals are interpreted by the body and the actions that would follow.


In 1906, the Nobel laureate Charles Scott Sherrington, introduced three terms into medical parlance: “proprioception”, “exteroception”, and “interoception”. Of the three, perhaps proprioception, which is basically the awareness of one’s body in relation to external objects, is the most familiar. (Proprioception is why we don’t constantly walk into walls or get into car accidents.) Exteroception refers to awareness of any stimuli coming at us from the outside (sights, sounds, smells etc.). Interoception is our awareness of what is going on within the boundary of our own skin; it is intra-organismic awareness. (Emerson, 2015)


Interoception, defined here as the sense of the physiological condition of the body, is an information pathway used to interpret one’s body from within. Interoception is the process of receiving, accessing and appraising our internal bodily signals. The anatomical pathways for interoception are well-specified, detailing the connections between sensory receptors, spinal cord, brainstem, and brain (Craig, 2002).  


Interoception evokes the quality of the relationship between our mind and body.


Interoception remains poorly understood within modern science, but recent research is insightful, and provides the missing link to healing our relationship to food and our bodies.


How a lack of interception can manifest in multifaceted...


Maybe your hunger cues are shut down.  Maybe you don't experience accurate interpretations of hot or cold.  Maybe it is hard for you to read our body's satiation cues. Maybe you are not in touch with your deeper currents of emotion and sensation that could be providing valuable information about a situation or circumstance.


Poor interoceptive awareness is often cited as a key quality of eating disorders, yet the precise nature of the deficits and their relationship to eating pathology remains unclear.


Research suggests that our greatest moments of personal fulfillment and pleasure are times we spend fully involved and engaged in a situation with our whole selves: be it a physical activity, a sensory experience, or intimacy with another person. If we are disconnected, we are depriving ourselves of some of the greatest sources of happiness.


While the research on how to heal our interoceptive awareness is still new, there are many studies, and anecdotes that are leading us in a positive direction with what we can do to make these big shifts.





While Interoceptive awareness means developing a curiosity towards the sensations arising within the body, we can say YES to empowering yourself along the way.  Learning to trust your body, and heighten your inner awareness makes navigating life {and food} much more graceful.


Want to trailblaze your own inner path towards interoceptive awareness?  Try these body centered practices that have been part of the Boulder Nutrition methodology for years {and that really work}.


Bring a lot of love, healing, and patience to your relationship to your body:


If you are like most of us, you have probably had times in your journey of life where your body felt like the enemy.  I get it.  It have been there too.  Feeling disconnected, angry at, checked out, turned off, disgusted by and even in conflict with our bodies is a pretty common phenomenon.


You may have experienced this if you struggled with a big health issue, if you have suffered with an eating disorder, if you have chronic stomach aches, or body pain. The truth is, discovering how your body is your biggest ally is like discovering the holy grail.


While releasing the negative emotions and associations with your body is a windy road (with possibly a few bumps along the way), as you watch yourself heal, feel stronger, more intuitive, and more connected to yourself, it won't be long until you find the process inspiring and even enchanting.


My recommendation:  Slow and steady.  All things come in due time and when creating these new neuro and sensory pathways (literally) we are going to have to be patient.   Celebrate your little victories.  Track the positive changes.  Coddle the process in a gentle and loving bubble and you will start to fall in love with the journey.


Create an embodiment practice:


There are many simple mind-body practices that support body awareness, emotional wellbeing, and physical vitality – all leading to improved interception and body awareness.  


Embodiment, as it turns out, is vital to our health and well-being. It may also be a doorway into higher consciousness through a healthly  interoceptive experience.


According to a recent study (Biological Psychiatry, 2016) connecting to the sensations in your body during an embodiment practice such as yoga, offers a powerful gateway to connecting with the junction point between mind and body.  Dr David Creswell’s new study indicates, practicing mindfulness meditation may also increase functional connectivity, or communication, between this ruminating and negative part of the brain, and the part responsible for executive control. 


Embodiment practices increase interception, something many of us have experienced in our personal journeys, but that is now being scientifically validated, and encouraged.



Try the four part check in:


I love to teach the 4 part check in on my retreats and to my women's groups.  I use this almost every day as a platform to check in with myself and see what I can do to take care of myself each day. I learned this through some of the teachings of Deepak Chopra (quoted above) and they have proven to be priceless in my process.


To start, find a quiet place where there is some solace and serenity.  If this means a quiet place in your house, closing the door to your office or pulling over on the way to work at a near by park. You will have a deeper experience where there is some personal peace, and you only need a few minutes. {yes, I have hid in the bathroom from my kids when I needed a moment of peace}


Part One:   How are you feeling in your body?  Describe only the physical sensations, the quality of what is arising on a physical level:  temperature, hunger, tightness, tingly, heavy, achy, the taste on your tongue, the growling in your belly, the tension in your shoulders.  Stay with the physical sensations.  


question:  what does your body need to be nourished


Part Two:  How are you feeling in your emotions? Describe emotions that are arising in the present moment.  More than one?  That's just fine. Emotions can often arise simultaneously.  Describe them (on paper or in your mind)  



Question:  What does your heart nEed to be fed with support and joy?



Part Three:  What is the quality of your thoughts?  Most of us have good days and tough days when it comes to our monkey-mind thoughts. Some days our thoughts are supportive and kind, and other days we are are own worst critic.  



question:  What does your mind need to be free, clear, supportive and kind?


Part Four:  We each have a connection to our higher self, our intuition, and our souls.  There are many names for this aspect of the self, so feel free to insert yours in this process.  Personally, I love this part, as it really challenges some of the more automatic, negative, destructive self talk.



question:  What does your soul need to be at peace?


Consider Forest Bathing:


Have you heard of Forest Bathing?  This innovative nature based technique comes from Japan where the research on time in nature (especially for residents of large cities) has a measurable impact on stress levels, happiness, and quality of life.

Forest Bathing was developed in Japan during the 1980s (known as shin-rin yoku) and has become a cornerstone of preventive health care and healing in Japanese medicine.  

Forest bathing literally translates into "taking in the forest".  You don't have to hike, but rather you can literally bask in the natural environment and soak up the atmosphere.

The research on Forest Bathing is mind-blowing and this is a great way to enhance a mind-body connection while also diminishing stress, slowing down, and being in nature.


Go to a forest. Walk Slowly.  Breathe.  Open all of your senses.


  • Boost immune  function
  • Decrease blood pressure
  • Lower stress
  • Improve outlook on life
  • Increase your ability to focus
  • Increase your energy level
  • Improve your sleep patterns
  • Create a clearer intuition
  • Increase your flow of energy
  • Increased life force
  • Increase overall sense of peace and happiness


Slow down and give yourself down time daily:


Our culture moves so fast.  It is so common to be going from the time we wake up in the morning to the time we fall into bed at the end of the day.


While I know it is hard to prioritize down time and time to move slower amidst our full to-do lists, parenting duties, job requirements and fast paced everything, I really highly recommend you do.


Just that little bit of down time each day (electronic free) will do wonders for you body, mind and soul while also creating the space to enhance your interoceptive awareness.  


When we are distracted by the endless busyness, it is terribly hard to create a heighten inner awareness, especially if this is a big area of struggle.


The best news with all of this is that we CAN heal our interoceptive awareness with implementing just a few of these small changes. I hope your health and healing journey is enhanced by knowing that you too can increase, improve and heal your mind-body connection no matter where you are starting from.  May your journey be insightful, graceful and rich honoring all the wise and dynamic parts of YOU.


Spoiler Alert: The new Yoga of Eating SOULFOOD SESSIONS are just around the corner. BIte size nuggets of wisdom from this year's 2018 guest teachers from The Yoga Of Eating online course and community.  I can't tell you how excited I am to share some brilliant insights from some of the country's most innovative health and wellness experts.  


P.S.  The Yoga of Eating 2018 is opening for registration soon.  I am over the moon with excitement about our new content, our 2018 guest teachers, and I can hardly wait to shower you with  so much support coming. Stay Tuned...

Hello. I am Sue Van Raes, a Nutritional Therapist, Food Psychology Specialist, Nature Lover, and Author.  My mission is to help heal the feminine through food, mind-body connection and pleasure.  You can find out more about me and my work in the world HERE







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,