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SATIATE YOUR SOUL

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SATIATE YOUR SOUL

Have you ever wondered how to best feed your soul?


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


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


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


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

But I wanted to be sure you heard...


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

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

Because becoming more of our truest selves is our purpose.


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



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


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


Listen to hear:

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


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


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




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



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


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

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

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

Elisa Romeo
 



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


Single mom. Entrepreneur. (And possible control freak 🙈)


Unplugging felt almost impossible.


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


It was a logistical overload.


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


And, I desperately needed a break.


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


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


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


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


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


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


That morning changed my life forever. 🌺


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


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


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


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


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


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


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


It is pure magic.


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

  • Embody: Practice Women's Flow + Yin Yoga 

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

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

  • Rest: Relax, Renew, Reflect and Discover

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

 

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


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



Learn more and register here



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





   

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

— Ani (Bali 2016)

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WHAT ABOUT BREAKFAST?

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WHAT ABOUT BREAKFAST?

EAT SOME BREAKFAST, CHANGE THE WORLD


Do you experience:


Topsy-turvy mornings?


Rush hour? 


Early morning classes?


Trouble getting your kids out the door to school (along with the morning melt downs that come with)? 



A little too much snooze button?


And then, to top it off, breakfast...the most important meal of the day?  Seriously?


It is all rather complicated and can often feel impossible. I know that mornings (especially getting a healthy breakfast!) can feel like an uphill battle that you don't want to fight, but trust me, it does not have to be a struggle...


There are some important aspects of what to eat to ensure a healthy breakfast and a few important science-based reasons to avoid skipping breakfast. I thought I would share some with you today (along with some easy and healthy breakfast ideas).




HOW TO EAT HEALTHY BREAKFASTS ON BUSY MORNINGS?

  • Balance your macronutrients. Be sure to include proteins, fats and healthy whole carbohydrates for healthy and stabilized blood sugar (keeping those sugar cravings at bay all day!)


  • Try simple protein-based green smoothies for busy mornings (avoid frozen or super cold breakfasts as they are hard on your digestion. Simply warm up your frozen fruit a bit before blending).


  • Choose well rounded plant-based or animal proteins to boost your metabolism and elevate your energy.


  • Make quick and easy portable go-to breakfasts (so you don't throw in the towel on breakfast all together!)


  • Prep some overnight grab-and-go breakfast favorites (hello chia pudding)


  • Dinner for breakfast?  Absolutely. Warming soups and broths do wonders for your digestion in the morning and are often packed full  of veggies to boot!



WHY TO NOT SKIP  BREAKFAST?

  • Eating breakfast kickstarts your metabolism


  • Eating breakfast helps you focus A LOT better throughout the day(kids included)


  • Skipping breakfast has been shown to drastically increase your food intake later in the day


  • Skipping breakfast exacerbates your sugar cravings (hello late night pint of ice cream!)


  • Skipping breakfast is linked to weight gain, migraines, brain fog, afternoon drops in energy and of course a hangry attitude that is more irritable, short-tempered and cranky.


Ultimately, there is no one-way approach to health and vitality, and for the occasional person, skipping may work, but almost everyone (biochemistry included) feels better with a smart and satiating start to the day. 



If time and efficiency in the morning are your biggest breakfast obstacles, be sure to scroll down and explore some of my favorite simple and satiating breakfasts. I have you covered!


P.S  What are your biggest morning challenges?  Tell me in the comments below!

SOME FAVORITE SIMPLE AND HEALTHY BREAKFASTS…

Heart Beet Green Smoothie

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Coconut {Soaked} Granola

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Sweet Potato and Mushroom Breakfast Hash

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Coconut CHia Pudding

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Simple Fiesta Breakfast Bowl

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Overnight Berry Oats

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LET'S TALK ABOUT LEAKY GUT!

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LET'S TALK ABOUT LEAKY GUT!

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

  • IBS/IBD

  • 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.

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WHY PRACTICE GRATITUDE?

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WHY PRACTICE GRATITUDE?

THE BEST WAY TO EXPRESS YOUR GRATITUDE IS TO ENJOY ALL THAT LIFE GIVES YOU.



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!

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WHAT'S YOUR FLAVOR FAV?

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WHAT'S YOUR FLAVOR FAV?

THE SECRET INGREDIENT IS ALWAYS LOVE


 

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


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THE ANTIDOTE TO YOUR SELF SUFFICIENCY SYNDROME

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THE ANTIDOTE TO YOUR SELF SUFFICIENCY SYNDROME

"BEHIND EVERY SUCCESSFUL WOMAN IS A TRIBE OF OTHER SUCCESSFUL WOMEN WHO HAVE HER BACK." 
 


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:

 

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LOTUS LEADERSHIP
A YEAR-LONG HOLISTIC LEADERSHIP MENTORING PROGRAM
 

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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ARE YOU PART OF THE EPIDEMIC?

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ARE YOU PART OF THE EPIDEMIC?

"ONE WOMAN CAN CHANGE ANYTHING. MANY WOMEN CAN CHANGE EVERYTHING."
 


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. 

 

MEET THE BOULDER NUTRITION TEAM:

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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.  
(@alanarenewellness)

 

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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.
(@kristinemahan)


 

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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
(@mama_alis_cookin)




Back to you!

 

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



Here are a few questions for you to ponder:
 

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

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

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



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

 

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Photo :: Om Light Photography

 

 

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WHAT SHOULD YOU EAT? 10 EATING STYLES FOR YOU TO CHEW ON

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WHAT SHOULD YOU EAT? 10 EATING STYLES FOR YOU TO CHEW ON

"THE WAY WE DO ANYTHING IS THE WAY WE DO EVERYTHING.  THE WAY WE EAT IS THE WAY WE LIVE"


GENEEN ROTH

 

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.

 

Traditional

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. 

 

Paleo

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. 

 

Ketogenic

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.

 

Low FODMAP

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. 

 

Plant-Based

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.

 

Vegan

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. 

 

Flexitarian

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.

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LET'S MAKE IT SUN-SATIONAL

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LET'S MAKE IT SUN-SATIONAL

 

"EVERY SUMMER HAS IT'S OWN STORY"

 

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 Amazon.com, 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!!

 

 

 

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THE ONE THING ALL WOMEN HAVE IN COMMON

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THE ONE THING ALL WOMEN HAVE IN COMMON

FIND WHAT MAKES YOUR HEART SING AND CREATE YOUR OWN MUSIC


MAC ANDERSON



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:
 

 

HOW DO YOU 'MOTHER' YOURSELF THROUGH IT ALL?

 

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.
 

 

WHAT DO YOU NEED TO DO TO TAKE CARE OF YOURSELF?
 


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)
Napping
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
Journaling
Meditation
Listening to your heart


...the list goes on.


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



WHAT CAN YOU DO FOR YOURSELF THIS MOTHER'S DAY? (DON'T BE SHY)
 


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

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HOW TO GET YOUR GLOW ON THIS SPRING

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HOW TO GET YOUR GLOW ON THIS SPRING

GLOW-GETTER:  

A DRIVEN AND BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT. 
 



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.
 


MEET JENNIFER FISHER:
OWNER AND FOUNDER OF VASU SKIN SOLUTIONS

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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.

     

 

JOIN US IN BALI THIS SPRING

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TWO WOMEN. TWO BREAKTHROUGHS

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TWO WOMEN. TWO BREAKTHROUGHS

WHEN YOU STAND AND SHARE YOUR STORY IN
AN EMPOWERING WAY,
YOUR STORY WILL HEAL YOU
AND YOUR STORY WILL HEAL SOMEBODY ELSE.

– IYANLA VANZANT
 

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. 
 

MEET ANI AND LIZ: 
TWO WOMEN. TWO STORIES. TWO BREAKTHROUGHS

 

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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. 
 

OUR STORIES BUILD EMPATHY AND BRING US TOGETHER ON OUR LIFELONG, COLORFUL AND BRILLIANT JOURNEYS. 
 

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!
 

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THE SCIENCE OF SERENITY

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THE SCIENCE OF SERENITY

THE SCIENCE OF SERENITY

 

THERE IS VIRTUE IN WORK
AND THERE IS VIRTUE IN REST.
USE BOTH AND
OVERLOOK NEITHER.

– 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.

 

fiercelyfeminine.jpg

 

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!
 

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A FEW OF MY FAVORITE THINGS

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A FEW OF MY FAVORITE THINGS

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

P.T. BARNUM

 

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

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


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


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


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



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


To your simple pleasures...
 

A Few Of My Favorite Things

{Nutritionist Approved}

 

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

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

 

Pekoe :: Steamed Mate 

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

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

 

Foodie Fuel

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

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

 

Pangea :: Canadian Pine and White Sage Essential Oil

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

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

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

 

Gaia Herbs :: Golden Milk

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

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

Turmeric is both a super food and a super spice.

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

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

 

Instant Pot

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

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

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

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

YES!  Just sayin.  

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

 

LuluLemon :: Align Tights

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

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

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

 

Birch Bender Paleo Pancakes

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

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

 

Lovely Lady :: Facial Nutrients

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

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

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

 

(Unsweetened) Bhakti Chai

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

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

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

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

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

 

Fresh Thymes Eatery

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

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

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

Affordable, effieicnt, easy and so tasty.  

 

Isagenix Amped Hydrate Electrolytes

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

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

Click the linked title above for all the deets!

 

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

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

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

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

 

Instacart

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

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

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

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

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

 

Kavinace

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

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

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

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

Here's to great sleep!!

 

 

 

 

Above photo credit: Jeremy Sheehan (@jcshamrock)

 


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MY BIRTHDAY GRATITUDE LETTER FOR YOU...

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MY BIRTHDAY GRATITUDE LETTER FOR YOU...

" THE MORE YOU PRAISE AND CELEBRATE LIFE, THE MORE THERE IS IN LIFE TO CELEBRATE "

OPRAH WINFREY

 

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 ...

 

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EAT NOT FOR THE DISSATISFACTION OF YOUR BODY, BUT FOR THE LOVE OF IT

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EAT NOT FOR THE DISSATISFACTION OF YOUR BODY, BUT FOR THE LOVE OF IT

"ENJOY THE BANQUET THAT IS YOUR LIFE"

DR. CHARLEY CROPLEY

 

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.

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BE THE GOVERNOR OF YOUR OWN WORTHINESS

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BE THE GOVERNOR OF YOUR OWN WORTHINESS

" EVERYTHING WE ARE SEEKING EXTERNALLY NEEDS TO BE RESOLVED INTERNALLY FIRST "

NANCY LEVIN
 

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.

 


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TURN YOUR OBSTACLES INTO YOUR ALLIES

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TURN YOUR OBSTACLES INTO YOUR ALLIES

TURN YOUR OBSTACLES INTO YOUR ALLIES

 

" SURPRISE YOUR DOUBTS WITH YOUR ACTIONS. "

DANIELLE LAPORTE
 


 

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.

 

 

 

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PERSEPHONE'S WINTER SOLSTICE MYTH

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PERSEPHONE'S WINTER SOLSTICE MYTH

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.

 

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