PALEO PUMPKIN FIG MUFFINS

PALEO PUMPKIN FIG MUFFINS

Pumpkin season is here! And there are so many ways to incorporate this delicious orange vegetable, and its healthy, crunchy seeds, into your diet.

Green pumpkin seeds, or pepitas, are excellent for supporting a happy mood thanks to the tryptophan they contain, plus they're also great for prostate health thanks to their zinc content - so all you men out there should especially eat them up!

These muffins are really low in added sugar.  Bananas, Turkish figs, and a little coconut sugar lend a great balance of natural sweetness, along with lots of minerals.  The almond flour and eggs provide lots of protein to keep you full and energized throughout the day. 

Cinnamon, ginger, clove, nutmeg, and allspice lend these muffins a warming, nourishing flavor and scent that will have you loving every bit of Autumn. Click the button below to find the recipe from our team member, Ailsa's, food blog – .Food to Feel Good – Happy eating!

PUMPKIN OAT COOKIES

PUMPKIN OAT COOKIES

"Pumpkin kisses and harvest wishes"

These guilt-free delicious cookies satisfy that Halloween-triggered sweet tooth!

Super quick and easy prep! Took about 5-7 minutes for the dough and only 15 minutes in the oven! 

Some Interesting Pumpkin Health Facts: 

• Pumpkin is great for your vision with that hearty does of vitamin A (beta carotene). 

• Health magazine reported the orange color (carotenoids) are great for healthy radiant skin.

• The fleshy pumpkin is full of a healthy immunity dose of vitamin C. 

As we embrace the beautiful changing fall weather, our bodies naturally crave the seasonal foods associated with this time of year. With the abundance of winter squash, root vegetables, and warming spices, we can attune to the season of fall on a physical and energetic level. 

When the month of October comes around, candy floods the grocery stores. It becomes almost impossible to resist the sweet-tooth temptation within us all. So why resist? Embrace your sweet-tooth! Ditch the candy aisle and head to your kitchen! These pumpkin cookie are the perfect amount of sweet – guilt-free treats. 

MEXICAN CHOCOLATE GREEN SMOOTHIE

MEXICAN CHOCOLATE GREEN SMOOTHIE

“Spice your food with love,
and it pleases every palate”
-Plautus

 

“In my family, we always say ‘the spicier the better.’ That’s why we included two of our favorite ingredients in today’s green smoothie. While by now you know we are chocolate lovers, and that there are many medicinal and pleasure based qualities to chocolate, try kicking it up with yet another superfood – cayenne pepper.

My son Elijah used to work for an organic farm where every fall they would harvest their cayenne peppers. One of Elijah’s jobs was to grind the dried peppers down to make them into the spice many of us know and love.  

Elijah would come home after long days at the farm working in greenhouse, grinding cayenne pepper, feeling better than ever. He would tell me his sinuses never felt clearer, and he thought of this process as a cleanse for his whole body and mind.  

We still have his homegrown cayenne pepper in our spice cupboard, and every time I use it I think of how elevated he felt as he ground it up for our cooking.”        

Health Fact: Cayenne pepper has many many health benefits, along with making a lot of foods taste yummy.

One of our favorites is how cayenne pepper (capsicum) boosts our metabolism and invigorates our energy. Cayenne pepper also boosts immunity, especially in the lungs and sinuses, making it a great remedy for the common colds and flus.

Cayenne is wonderfully detoxifying, good for circulation, and as my dear dad says: “cleans the blood.” Cayenne pepper can be used as a digestive support, including alleviating gas, bloating, and indigestion.

CHOPPED FIESTA SALAD

CHOPPED FIESTA SALAD

with Creamy Avocado Lime Dressing

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

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

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

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

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

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

Recipe and Photos from Ailsa Cowell at Food to Feel Good

EASY PALEO PEACH PANCAKES

EASY PALEO PEACH PANCAKES

These Paleo Peach Pancakes are the perfect way to wake up and enjoy a weekend morning!  They're grain-free, super easy to whip up, and they embrace the juicy, delicious peaches this season has to offer.

For these pancakes I used the Birch Bender Paleo Pancakes mix, and it could not be simpler!  You just add water, mix them up, and cook them in a dollop of coconut oil until nice and fluffy on the inside and crispy on the outside.  They are really tasty, have a nice amount of protein, and are much healthier than many of the other mixes out there. (you know how I get about balancing blood sugar)

Coconut flour is an amazing grain-free ingredient to create healthy, low-carb baked goods.  It's full of healthy fats, called medium chain trigylcerides, that your body can quickly and easily use for energy production.

It's also rich in fiber to support your digestive system, which helps to balance the sugar from the maple syrup in this recipe.

Peaches are an excellent source of Vitamin C and antioxidants, plus they have a low-glycemic index. 

These pair perfectly with some raw chopped pecans and a warm cup of morning tea or coffee- enjoy!

GREEN CURRY CHICKEN DRUMSTICKS

GREEN CURRY CHICKEN DRUMSTICKS

These savory drumsticks are a delicious, easy meal to whip up for a crowd.  The green curry lends the perfect amount of spices and a little dash of sea salt brings it all together.

It's important to buy free-range or pastured chicken, to ensure the meat you're eating is more nutrient dense and free of harmful toxins, like hormones and antibiotics which are pumped into conventionally raised animals.

Chicken is a wonderful source of complete protein, as well as several B-Vitamins to support your nervous system and adrenal glands.

Chicken drumsticks also provide you with minerals like selenium, an essential antioxidant that benefits thyroid and prostate health.  These drumsticks can be baked or grilled, just serve them up with some fresh veggies and you've got a healthy, balanced meal!

Get the recipe HERE, on my friend, the amazing Ailsa Cowell's healthy food blog, Food to Feel Good.

Hope you enjoy!

THE PRIESTESS SMOOTHIE

THE PRIESTESS SMOOTHIE

I created this smoothie for many of the women in my private practice to support a healthy menstrual cycle and balance out monthly cycle hormones and energy.  

Many women struggle with menstrual stress, pain, fatigue, cramps, mood challenges.  Some women are even bed ridden, experiencing high levels of suffering and often challenged to have a somewhat normal day.

While there are many causes for menstrual struggles, this recipe addresses a lot of them.  

I chose these ingredients as medicinal foods that are known to help.  Some of these tonics are essential remedies to support a health menstrual cycle (AKA Moon cycle), building blood, relaxing the uterus, and uplifting mood and energy.

 

 

Red Raspberry Leaf:

Raspberry leaf helps with irregular or heavy bleeding while relaxing the uterus. Fragrine, the main component of raspberry leaf, tones the uterus. When the uterus is toned, it is more relaxed and it helps the blood flow smoothly while also reducing cramps.

Avocado:

Avocados tend to offer a good amount of healthy fats, while boosting progesterone. Stress and anxiety can lead to progesterone deficiency in women of childbearing years, which is often linked to the symptoms of premenstrual syndrome or PMS.

 

Rose Oil:

One of the best for aromatherapy oils for mood, hormone balancing, and easing the restful time of the moon cycle.

 

Banana:

Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping

Red Swiss Chard:

We often feel tired and depleted in the waning phase of our moon cycle. Consider eating more blood building foods to support you in replenishing your energy.  Blood building foods include red meat (organic and grass fed), fresh figs, red Swiss chard, beets, and cherries to name a few.

 

Protein:

Often during our cycles we feel a little tired, so be sure to keep up with your proteins, which are rich in vitamin B12, iron, and folic acid and essential for rebuilding blood and energy. For meat eaters, choose grass fed, organic and wild options.  For vegetarians, make sure you eat balanced unrefined proteins such as beans, whey protein, hemp protein, chia seeds, and quinoa. 

SUMMER SPINACH BISQUE

SUMMER SPINACH BISQUE

This creamy soup is a creative, dairy-free way to get more of this season's delicious green offerings in your diet. It's packed with spinach, broccoli, onion, coconut milk, and potato to produce a smooth, satisfying meal that is bursting with nutrients

Nutritional Yeast is a great source of B-12, which is especially important for vegans and vegetarians, and it provides a cheesy, nutty flavor. 

 

Dark green vegetables like spinach and broccoli are imperative to any balanced healthy diet. They are both great sources of folate, which is vital for a healthy neurological system, and Vitamin A, to support your skin, eyes, and immunity.

As an added bonus, the good fats from the coconut milk help by assisting in the absorption of the Vitamin A!  These medium-chain fats are also an excellent source of energy and help to make this recipe extra filling.  Check out the recipe below and get the most out of your summer greens!

TOMATO BASIL ZOODLES

TOMATO BASIL ZOODLES

Did you know that zucchini can make the perfect low-carb substitute for pasta?  These zucchini noodles, or "zoodles", topped with tomato sauce, fresh basil, chickpeas, and goat cheese will make you a veggie pasta believer!  Plus they're really easy and fun to make.  Kids love to help spiralize these, so don't be afraid to get creative with your kiddos in the kitchen.

There is so much delicious produce available this time of year.  Zucchini, in particular, is a great vegetable to take advantage of during the summer season.

It provides you with Vitamin C to nourish your skin and immune system, along with the carotenoids lutein and zeaxanthin which have potent anti-aging and eyesight benefits. 

The chickpeas and goat cheese provide this recipe with an extra boost of fiber and protein.  Fresh basil and tomato sauce bring it all together for a classic, fresh flavor.  Make this a new favorite this summer!

Recipe credit to Ailsa Cowell from Food to Feel Good.

SPRING DANDELION PESTO

SPRING DANDELION PESTO

Dandelion is one of the most potent cleansing greens during the spring, and how convenient that they are popping up all over the place. Be sure that you know the source and you don’t ingest any pesticides along with your greens. You can also find organic dandelion at the local health food store.

Dandelion greens are super rich in many nutrients, like calcium, iron, potassium, and Vitamins C, E, and K - among many other impressive compounds.

The flavonoids in dandelion greens support the removal of toxins from the liver, stimulate bile production to aid in digestion, and also act as a diuretic to cleanse and replenish the kidneys.

You can add this delicious pesto to anything - soba noodles, zoodles, quinoa, chicken, or even salmon.  Get creative and enjoy this nourishing gift of Spring.

BERRY VANILLA OVERNIGHT OATS

BERRY VANILLA OVERNIGHT OATS

Rolled oats have a wonderful, wholesome flavor and hardy texture.  They provide you with lots of complex carbohydrates, fiber, and even a little protein, so they're sure to satisfy.  Soak them in a bit of almond or coconut milk overnight and you’ll wake up to a delicious, healthy breakfast that is ready to grab-and-go. 

OATS CONTAIN LOTS OF BENEFICIAL MINERALS, LIKE SELENIUM, A POWERFUL ANTIOXIDANT THAT ALSO PLAYS A REALLY IMPORTANT ROLE IN THYROID HORMONE PRODUCTION.

Magnesium is another essential mineral found in oats, which is often deficient in the modern diet and vital for hundreds of metabolic reactions throughout the body.  Due to the carbohydrate-rich nature of oats, it’s really important to include some healthy fats with them in order to slow your body’s absorption of these sugars and disperse that energy over a longer period of time.  Almond butter is the perfect way to do that in these overnight oats, adding flavor and heart-healthy mono and poly-unsaturated fats. 

Berries are a great topping since they’re overflowing with antioxidants and fiber while adding just the right about of natural sweetness (low glycemic). Blackberries are especially rich in compounds called anthocyanins that have been found to have anticancer and anti-aging effects.

Get your recipe for easy Berry Vanilla Overnight Oats and have a happy morning!

BLISSFUL ROASTED BEET SALAD

 

BLISSFUL ROASTED GOLDEN BEET SALAD

Golden beets are a tasty, bright, addition to any meal and bring some major nutritional benefits along with them. They are slightly sweeter than red beets with a mellower flavor – not as much of an earthy bite. If you haven’t had them before, it’s definitely worth trying these sunny root vegetables for their delicious taste and satiating texture. They carry various spices well and work in a large variety of recipes, from juices, to stews, to salads.

Golden beets provide blood nourishing iron and Vitamin C, along with phytonutrients like lycopene, zeaxanthin, and beta-carotene.  

They’ve got some powerful antioxidant properties, helping to slow the process of aging and reduce the effects of stress, pollution, and toxins.  These sweet yellow beets are also a rich source of potassium, making them a super heart friendly food and a nice source of electrolytes. Another bonus, they encourage blood purification and liver detoxification, so they are a stellar addition to any cleansing program.

Here's a recipe for my easy Blissful Roasted Golden Beet Salad. Enjoy!

WHITE BEAN PESTO SALAD

White Bean and Pesto Salad

"Live. Love. Eat."

We have been loving this white been salad around here lately.   Cannellini beens (AKA white kidney beans) are full of great dietary fiber and super rich in minerals such as iron, magnesium, and potassium, while also a great source of protein.

We also love that these white kidney beans support the kidneys, the dominant organ of winter. White beens are hearty, tasty and just perfect with this delicious pesto tossed in. Serve over a bed of your favorite seared greens and you have yourself a great wintery warm salad.
 

This salad is the perfect side dish for any kind of meal, and can even be enjoyed as a mid-day snack! 

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)

---

THE MISSING LINK IN OUR HEALTH CONVERSATION

"THE MIND AND BODY ARE LIKE PARALLEL UNIVERSES"

DEEPAK CHOPRA

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. 

 

MY MOTTO THIS YEAR:  
SIMPLE IS THE NEW SMART

... 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.

 

WHAT IS INTEROCEPTION?

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.

HOW CAN YOU HEAL YOUR INTEROCEPTIVE AWARENESS?

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?

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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.

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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...
 

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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

TAKE A FALL STROLL WITH ME

"FALL IN LOVE WITH TAKING CARE OF YOURSELF"

 

The trees on my neighborhood street are utterly glowing with the reds and oranges of fall. I often find myself staring out the window or walking through the neighborhood, watching the leaves fall one by one.  

 

Nature's glow is similar to the inner glow that I feel at this time of year. The warming colors of orange, gold and crimson feel somewhat therapeutic.

 

For me, it's the little moments of presence and gratitude that makes the season of Fall so majestic. 



So today, in the spirit of the changing seasons and the majesty of watching nature let go, I thought we could take a little stroll together through the fall leaves, looking at some of the important qualities of the changing season that can lend themselves to our strength, vitality and nourishment.  



In this week's episode of SATIATE {my new podcast}, you will find some supportive and inspiring tips to bring with you as you stroll through the fall leaves towards your health and happiness:
 

• Learn the energetic qualities of Fall

• Listen to some recommendations around how to best nourish yourself at this time of year.

• Deepen you understanding of Fall's complimentary organ: how to take the best care for immunity, strength and optimal health.

• Check out some of my favorite self-care and nourishment practices for this season.

AND/OR

Interested in more?  Our upcoming retreat, EAT. BREATHE. NOURISH. in Nosara, Costa Rica (November 8-15th) is a deep dive into the wisdom of our bodies, our authentic relationships to food, health, happiness, and how to fine-tune this relationship with baby steps, practice, gentleness and growth. We have a few spots left.  View all the details HERE.


I hope these reflections help you on your quest, and if you have any comments, thoughts, questions, or anything to add, feel free to reply.  I love hearing from you. 

THE WHY'S AND HOW'S TO *AUTHENTIC EATING*

"THE AUTHENTIC SELF IS THE SOUL MADE VISIBLE"

SARAH BREATHNACH

For me, fall is a beckoning to nourish, tend to myself, turn inward, and let go. Following the currents of nature in all her forms has always been one of my most supportive guidance systems.


The seasons and cyclical rhythms of nature help me in governing how I move through my life, my eating, and my daily practice. Nothing feels more wise, whole and informative to me.  
 

Shifting our relationship to food and our bodies is a windy road, one where we can find ourselves lost, with no cell phone reception.


There were many times in my life when I was very confused about my eating.


One that stands out was circa 2001. Ironically, I was immersed in my masters program, studying nutrition – a typical time to get confused. The majority of my studies took place during what I referred to as my nap time empire, back in the day when naps still existed in my house.


I remember a very specific moment while sitting at my desk, Ari tucked away for a nap and Elijah down the street at pre-school: As I eagerly leafed through yet another nutrition book on my required reading list, I noticed that this very book contradicted the previous one.  


After sitting in this new confusion for a while, thinking to myself: "Which one am I going to pick? What will I suggest to my soon to be clients? How do I stand by one way, when there are so many?"


Weeks passed while I was stuck on this crux and it meant everything to me. Eventually, a truth struck me in one grand AHA moment:  "I don't have to choose.  Everyone has their own needs, wants and desires. There is no one way. My job is to support folks to find their way."


I know it may sound overly simplified now and I will admit those were some very sleep deprived days for me, but today I continually see this epidemic happening all around me.  


I sit in my office day after day with folks who are utterly confused. Many are choosing an eating style based on what their spouse, best friend, favorite magazine or yoga teacher is talking about. 

Yes, sometimes it works... but sometimes it really doesn't.  

Eating and nourishing ourselves has become one of the most complicated and confusing things we do in today's world – especially when we add in our busy, fast-paced lifestyles and the one way is the way approach that so much of the modern media is implying. 


Often we are left with guilt or hunger or exhaustion or just plain hopelessness.


I am sure, if you are like most of us, you have tried a few different things in your foodie life, as have I.  


So today, I thought we could shed some light on things that I find to be helpful in this conversation.


Here is a glance at some of the realizations I have had along the way, through my own insight, but also through observing hundreds of eaters with every kind of history under the sun, in my private practice, Boulder Nutrition.

These touchstones are reminders here because they are setting the table for our personal artistry of living (and eating) a soulful and pleasurable life, with our authenticity forging a new path.

 

Implementing authentic eating as practice is a healing tool for our health, our body image and our pleasure possibilities.

Living this way may look very different for each of us, as we are each totally unique and individuated in our expression of authenticity in our lives and in our eating. There is no exact formula for this genuine expression, but rather a gentle honoring in how it manifests and is embodied in each of us.  We may have to clear some cultural and social beliefs about how we think we should be, to then make space for how we truly are – with our authenticity and primal wisdom leading the way.

Soulful Superfood #1:

The Why's

When we flow with our natural rhythm, we create personal freedom.

 

The more we feel into the elemental cycles around us, present for all life forms on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our true nature, our cellular DNA and our innate animal wisdom.

Our authentic rhythms are like a current of knowledge that is already within us. We can tap in at any time.  When we allow ourselves to flow with our natural currents, we begin to see our rhythms as a gift, as spiritual freedom and as our truest nature.

For example, as women, our female cycles are our road map to our own empowerment and to the sacred feminine. Each of the four seasons is reflected in the bodily cycles (moon cycle) we experience each month. By tuning into our cycles of body and earth, we are able to watch the shape shifting of our energy, our sensuality, our cravings, and our pleasures and tend to them with care and devotion.

Within our primal and animal feminine intelligence, when we return with reverence to the natural cycles of body and earth as our primary guidance system, over time we can soothe and remedy our lives – including our moon cycle and our monthly hormonal balance our eating, and our personal care.

We don't have to pick one eating style or commit to one way. We can flow, groove and evolve our eating to match the other aspects of our lives.  Our eating can become fluid, freeing, and attuned with our bodies, minds and souls.

As we become more balanced and authentic in our eating, our renewed relationship to food and our bodies will cultivate a higher inner awareness.  We will begin to trust our (wise) cravings and make choices that are strengthening, comforting and health promoting.

Soulful Superfood #2:

The How's

I know this approach works for me personally because it feels like a great big exhale in my body.

 

As I mentioned, we all have to find our way.  I can only truly speak from my own personal experience on this one, even though I have heard many many testimonials from my clients and my online community.  

So when we talk about how this has worked for me, it feels like it is not even a choice at this point. My emotions surely play a big role in my appetite, my blood sugar screams loudly when not attended to, my hormones have some pretty specific requests and my creativity and inspiration in creating food, eating food, sharing food, and teaching about food are being downloaded on a daily basis.  

So, when I sit and breakdown how to practice authentic eating step by step, here is what comes:

Find a method that supports your mind-body connection

One of the most valuable tools we can hone as an eater is our mind-body connection. Building this connection is a healing tool for both our body confidence and our creating interoceptive awareness.  Our mind-body connection increases both our sensitivity to sensorial experiences in the body as well as the perception of these signals.  

There are many ways to fine-tune our mind-body connections.  Here are a few of my favorite:

• Incorporate downtime for reflection and rest (electronic free) each day.
• Spend some time in nature each week.
• Practice an awareness art such as yoga, meditation, reflective journalling, tai chi, or forest bathing,
• Create a consistent morning ritual, intention practice or gratitude practice. (even if you only have 5 min)

HONOR YOUR PHYSICAL HUNGER

There is a big difference between our physical hunger and our emotional hunger.  Our emotions don't have a stomach, so they can never be truly hungry or truly be satiated.  When we take a moment to check in with our body's physical hunger cues we often get a more authentic answer.  This takes a little practice.  

Stop.  Pause. Take a deep breath.  Place your hand on your stomach.  

Ask the question:  "What are you hungry for?"

If the answer has nothing to do with food (i.e.  you need a hug, a good cry, or a nap) give yourself permission to listen.

 

Slow down + LEARN WHAT FEELING SATIATED MEANS FOR YOU

Feeling full vs feeling satiated are two very different things.  In fact, the most common reason for overeating is due to not being satiated.  When were are eating out of balance for our unique bodies and our unique metabolisms, it is very hard to feel satiated.  

Satiation occurs when we are meeting our physical needs for protein, fat, and carbs, as well as taking the time and space to eat slowly and mindfully.  

{A recent study showed when eating in front of the TV, humans are known to eat up to 50% more food per meal. }

We can't navigate our hunger and satiation cues when we are distracted, checked out, or rushed.

Satiation can also mean personal fulfillment.  When we are more satiated in our daily lives, our relationships, our jobs, and our free time, we will find a more easeful relationship with our eating.

 

learn your Metabolic Type

How you feel after a cup of really strong coffee, or a sugary treat may be very different than me. How you feel after a grass fed piece of steak or a yummy bowl of vegan lentil soup might be very different than your sister.

We all have such unique body chemistries, sensitivities, likes or dislikes, histories, hormonal balances/imbalances and metabolisms that with any investigation it would only make sense that food will react in our bodies in different ways.

We can fine-tune our diets to match our unique bodies, our goals for our health, and how we want to optimize our personal metabolism and energy. 

Metabolic typing is the very complete and science based system that I use to learn how to customize nutritional needs for the individual.  This information gives us a "recipe" for how to fuel our unique body chemistries – to feel more satiated, energized, and nourished.

RESPECT YOUR BODY

Food is often used as a way to punish or reward ourselves (or both).  We tell ourselves we "deserve" it, when in reality the act of binging on potato chips leaves us feeling worse than when we started.  We find ourselves eating our emotions, stuffing our feelings with food, or numbing ourselves and our suffering with sugar.  

Respecting out bodies with our eating involves feeding ourselves in a way that leaves us energized, uplifted, inspired, satiated, and loved.  

TAP INTO THE CYCLES OF NATURE

The cycles of nature act as a wonderful backdrop for eating.  Each season is fresh with it's customized goodies, it's flavors, and it's energetics.  Within the seasons, nature goes through everything on the spectrum – from full bloom to death and decay. These are the pulsations of life.

According to Traditional Chinese and Ayurvedic medicine, each season comes with a unique energetic quality, nourishment, complimentary organ, emotion and action. Synchronizing with each season’s expression is like medicine for the body, mind and soul.  

Your authenticity lies in your primal animal being which is and always has been nature.  

practice: The way out is always in

Take inventory and care of your inner landscape. Rather than avoiding a situation, a feeling, or a truth (which often turns into acting out in our eating) allow the space, time, and reality of the situation to move through you completely. The uncomfortable feelings will pass. Strong feelings are intimidating and even scary at times, but they also have a habit of sticking around until we face them.

We are a culture that often looks outside of ourselves for the answers. While I am a firm believer in getting the support I need, I have also found that even asking two different friends, therapists, or sisters for the same advice can lead with two very different suggestions (even opposites). Include asking yourself for advice. You know the answers. Only you know what is best for you and what aligns with you.

Soulful Superfood #3:

Reflections from the Yoga of Eating Retreat

Here is a beautiful interpretation of how our authentic eating and living can really impact our health and overall life experience through the eyes of one of our Yoga of Eating retreaters. This (spontaneous) share is so beautiful and appreciated.

"On our retreat, women come from all over the country, varying in age by about 40 years. Everyone had unique reasons for coming, but despite all our different backgrounds and current life affairs, we all had some a similar goal. We all wanted to find a way to relax and find balance in our relationship with food and our bodies, by allowing ourselves this time away from everything else.

It’s sad to recognize that most of us feel pretty inadequate much of the time. There are so many demands that just pile up and up and up….it’s quite easy to feel overwhelmed and a bit lost. The thing that really hit me during our talks was that we are all dealing with this same, deep burden in different ways. For some of us it’s eating disorders, for others, it’s over-working to the point of depression and exhaustion. Some of us might be able to function in the day-to-day just fine, but there is a lingering feeling that something is missing.

Taking a deeper look at our authentic feelings and how they relate to our eating patterns is totally eye-opening. We might choose to stuff ourselves with food due to a struggle with communication, by using our mouths to push everything down, instead of getting feelings out. We may use food as a shield, to hide from the world under extra weight. We may crave certain types of foods for comfort or as a distraction because we don’t know how to sit with an uncomfortable emotion.

The great news is that acknowledging these unhealthy habits is the first step towards turning them around. Being in a group of women sharing their hearts like this really makes you realize you’re not alone – we all have our shit. We all have issues. It’s how you decide to handle them that matters and nothing is set in stone.

At one point during the weekend Sue brought up the idea of flavors and how they relate to feelings or emotions. For example, spicy foods can evoke warmth and passion, and we often turn to sweet foods for comfort and love. This hit me like a lightning bolt. I realized that some days I feel like I’m giving the world 110%, I’m trying my very best to be loving and kind, but I don’t feel like the world is giving that back to me. Days like this really stress me out and get me down, and I find myself looking for comfort in sweets.

Don’t get me wrong, I have a sweet tooth in general and I don’t need to feel a bit blue to get a hankering. But, after really thinking about this concept for a while it makes sense that those cravings become much stronger on the days I’m in need of a little extra comfort.

Ailsa Cowell

Food to Feel Good

 

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Join us for our next immersion illuminating the self-care, yogic, and food-centric aspects of the feminine

WE ARE HITTIN' THE ROAD...

"GO WHERE YOU FEEL THE MOST ALIVE" 


 

I grew up road tripping in a Country Squire Ford Station Wagon.



My father, still king of the road at almost 80 years old, loved going on family adventures on the open Canandian roads.  My parents would put down the back seats, fill the 'very back' of the wagon with pillows and blankets and off we would drive, with Willie Nelson playing on the 8-track. (I know, I just dated myself)



I used to love my turn in the front seat, with the best view of the Canadian Rocky Mountains and the freedom and adventure I felt as I stared (for hours) at the open road ahead.




When I look back now, especially at photos like the one I shared above (obviously I am the one on the left), I see where I still carry this early part of childhood in my DNA.  




Travelling, adventuring, and exploring many parts of the world (not limited to road trips) is still a big part of my life and my passion.  




So when the inspiration came to take Boulder Nutrition on the road, it felt like a resounding YES and perfect timing!!!  




A lot of things have changed in my life over the past few years:
 

• Elijah, my older son moved out on his own.
• My business has become almost 50% online and still growing.
• I have begun leading retreats SOLO most of the time, which was a new and scary endeavor.
• I have been able to, and loved to travel both with my amazing partner and often times, all of our kids.
• My Boulder Nutrition Retreat schedule is full of exciting upcoming trips to beautiful places.
• I feel ready and thrilled to spread Boulder Nutrition love to a further reach.

My life is always my teacher and the biggest inspiration for my writing and my work. 
 

Traveling and teaching on a larger scale has been a big dream of mine for many years.  So, I have been planning some travel and adventure while I share my work around the country (and world) and I am thrilled that Ari (my son) will be joining me most of the time. While I couldn't be more excited about the 'open road', I am also intent on savoring these last couple of years with him still at home–my high schooler who loves to road trip with me.



Soooooo, I wanted to let you know we will be heading out on the road (or occasionally by plane) to share my work and my message with as many folks as I can and to share some great adventures together. I will still be working in my beloved North Boulder office most weeks, but fitting in our travel schedule on weekends with the occasional longer stints.
 

Will I see you?  
 

Check out locations and dates below and let's talk about meeting up.  If your home town is not on the list, feel free to join me on one of the amazing Boulder Nutrition Retreats coming up – I would love to hang with you!!

Want to see what we are up to?  You can check us out on instagram for daily stories and updates (along with lots of free resources and recipes):

 

 

Click the icon below to follow our road trip on Instagram here:

Be sure to peruse all the details for this fall's exciting Boulder Nutrition Road Trip and Retreat schedule (local and international options available).  



PS. If you want to host me in your town, let me know!!

Take a well deserved break, share in the sisterhood, thrive through the practices of yoga, meditation, inspired living, experiential cooking, personal transformation, healing foods and self-care.

**Limited space in each workshop and retreat. Be sure to message me if you are interested. Spaces sold on a first come first serve basis.

 

" When going away is the first step towards coming home..."

 

TRUTH TALKS :: SESSION 4

TRUTH TALKS :: SESSION 4 :: PHATPHOBIA

 

 

 HANGRY:

A STATE OF ANGER CAUSE BY A LACK OF FOOD; HUNGER CAUSING A NEGATIVE CHANGE IN EMOTIONAL STATE
 

 

Boulder Flashback ?



OMG!  When I first moved to Boulder in 1995 (Goss Street to be exact) the fat free movement was in full tilt.  While I was already a foodie at heart, my cash flow was a little sparse.  




Multiple times per week, I would slip on my very worn out Birkenstocks and saunter a few blocks over to the formerly known Crystal Market on East Pearl St. to fill up my trusty back pack (yup, no car) with all of the least expensive vegetarian eats I could get my hands on.  




At that time, there was a pretty big global notion that fat made you fat(ALL kinds of fat that is– including nuts, avocado, egg yolks and coconut oil) along with a whole array of other terrible health problems. So, some of my favorite "healthy" go-to's were canned fat free lentil soup (organic of course), Annie's fat free mac and cheese (definelty NO butter), canned Bearitos fat free black beans (for dank burritos), and a host of fresh veggies which I would mix in for extra veggie love.  




Time passed, Jerry Garcia died (just months after I arrived), my only form of transportation (my bike) was stolen off my porch, and I fell in love with Boulder.  




While my love affair with Boulder grew (into what I would eventually call home), I grew more and more tired, depleted, weak and HANGRY. My ability to handle my life diminished. Eventually, a new friend I had made told me about the Naturopathic doctor she was working for and made me an appointment.




Everything changed...




After one look at me, a few tests, and what I consider to be a very important turning point in my health, my career and my life, I was prescribed a high fat (and protein) diet.  Not only a little, but an RX of high amounts at every single meal.  I was so desperate. I was so drained. I would have done almost anything to feel like myself again.




It worked.  It honestly it seemed like I "found myself".




{... Some of us go to India, and me – the Naturopath}

 


The only way I had been able to sustain this fat free vegetarian lifestyle was through sheer will power and restriction.




Once I began to listen to my body, my intuition and my true cravings, I had no choice but to surrender the fat free movement forever.  




Reflecting on this journey fired me up about sharing what I now know and teach about food, fat, and some other things...

 

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*WELCOME TO THE TRUTH TALK SESSIONS*

We will debunk some common health myths, reframe our health and healing and find our way back home to ourselves. TRUTH TALKS are little nuggets of  truth for you to chew on. Together, we will take a deeper look at some of our personal beliefs and some automatic ways we tend to orient around our health.   For the next few weeks,  join me in a little immersion into some of the ways we can reframe our health and reclaim our power.

(and your suggestions and requests are welcome)

I have a few more truths (science based) for you to nosh on today...

{If you missed the previous TRUTH TALKS feel free to catch up anytime HERE...}


 

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TRUTH TALKS :: SESSION 4 :: PHATPHOBIA

1. DOES FAT MAKE ME FAT?  If there is one thing I could change in the nutrition world it is that the food group "fat" and the body weight "fat" share the same word.  It is confusing.  Of course, we would naturally conclude that one is directly related to the other. Every day in my office I find myself debunking the myth of "fat makes us fat".  Yes, there are good fats and bad fats (see below) but in the category of good healthy natural fats, there is no correlation with body weight (or other health issues).  

P.S. If you like to geek out with science like me, check this out: Since the 1980's when the fat free movement was at it's highest, there have been many, many studies proving that not only is this notion not true, the data was falsified, and supported by some pretty suspicious participants. The Journal of the American Medical Association printed a comment about the new recommendations:  “tacitly acknowledging the lack of convincing evidence to recommend low-fat, high-carbohydrate diets for the general public in the prevention or treatment of any major health outcome, including heart disease, stroke, cancer, diabetes, or obesity.”  Read the full New York Times Article Here.
 
TRUTH:  You can befriend fat. Not only is fat an essential nutrient for hundreds of biochemical processes in the human body, but is also a critical food group to stabilize our blood sugar and keep us in the targeted "fat burning zone".  To put it simply, fat is essential to burn body fat.

 

2.  GOOD FAT, BAD FAT?  Yes, there are both.  I know this may seem obvious, but there still seems to lie some confusion for many of us.  Here is how I define it:  Natural fat (i.e. fat found in nature) is good.  Processed fat (hydrogentated oils), GMO oils, trans-fats, and any other man made or altered fats we should avoid. Our bodies simply do not have the correct biochemistry to break them down.  On the other hand, fats found in nature, including pure saturated fats (organic meat, coconut oil, chocolate, butter), poly-unsaturated (omega-3 and omega-6), mono-unsaturated fats (avocado, olive oil, and most nuts) are wonderful to eat an array of to feed various systems in our bodies including our hormones, our brain chemistry, our skin health, and our heart health. 

TRUTH:  Eat natural fats.  Don't be shy about it. You will be more satiated throughout the day and your blood sugar will thank you. Listen to your body.  When we eat good fat, our body tells us when we have had enough (not quite the same with french fries).  With each of our unique metabolisms, activity level and biochemistry, listening to our satiation cues is the best option for eating good fat. If you are craving it, you most likely need it.

 

3. HELP, MY CHOLESTEROL!  If you are like most folks I know, I am sure you have thought about this. "What about my cholesterol?"  You may come from a family history of high cholesterol, you may just be weary of all the things that could go wrong down the road and want to be smart.  Either way, I think you will find these (science based) facts enlightening.  There are many kinds of cholesterol.  Good and bad.  When we get it checked, we want higher HDL and lower LDL.  

Here are the goods: The main culprit of high cholesterol comes from excess sugar and refined fats (gasp!).  When we have an excess of sugar in our blood, a lot of it is stored in the liver where our own bodies convert it into bad cholesterol.  Why?  Well, we are not designed to eat that much refined sugar or high glycemic sugars (mainly from processed foods).  We have adapted a response to deal with and store this excess sugar which leads to high cholesterol, plaque in our arteries, triple by-passes etc.  


TRUTH:  In actuality, we need dietary fat (including saturated fat) to break down bad cholesterol.  Your heart will be fine.  Your cholesterol will likely go down.  Focus on avoiding the sugar instead of the natural fats.  According to Dr. Diana Schwartzbein, M.D. (one of my primary teachers) eating (natural) fat and cholesterol prevents heart attacks by lowering insulin levels and switching off the internal production of cholesterol.

When you eat better you feel better.  "HANGRY" is a choice you don't have to make.

TRUTH TALKS ~ SESSION 1

TRUTH TALKS ~ SESSION 1

" THREE THINGS CANNOT BE LONG HIDDEN:
THE SUN, THE MOON AND THE TRUTH "

BUDDHA

A few weeks ago, I had the privilege of sitting in a beautiful circle of women dedicated to improving their relationship to food and their bodies.



As with most circles of women I have sat in, there was a lot to talk about. Each woman had a chance to share some of her struggles, tell her personal truths, and shed some of her unwanted beliefs about food, health, and body image.



As I listened, shared, and witnessed this circle, I realized that wrapped up in our conversation is a whole lot of talking about what we think we 'should be doing'. Ironically, many of these 'shoulds' contradict each other.



I noticed that many of us had gotten so far from what feels good in our bodies, and replaced our innate intuitive wisdom with many of the most common health myths or 'shoulds'.



We (as a culture) frequently hand over our power to what online health trends and media are telling us to do rather than trusting ourselves and our own unique needs.




We are all looking for answers ...




... Answers about how to feel good in our bodies.
... Answers on what is the best thing to have for lunch.
... Answers on how to overcome our cravings.
... Answers on how to be our best selves.  



It can feel complicated.  It can be confusing.  But most of all...it is completely unique and individual.  




I wanted to share with you today a new summer series I created to help with some of this confusion...



 

*WELCOME TO THE TRUTH TALK SESSIONS*

For the next few weeks, join me in a little immersion into some of the ways we can reframe our health and reclaim our power. Together, we will take a deeper look at some of our personal beliefs and some automatic ways we tend to orient around our health.  Truth talks are little nuggets of truth for you tochew on. We will debunk some common health myths and find our way back home to ourselves.


 

TRUTH TALKS ~ SESSION 1:

1.  DON'T GET TO BOXY:  Out there in the world of health, there are quite a few boxes in which you could try to fit. While many of them contain some wisdom, many oppose the others and are just simply too boxy for most of us. One observation I have made about human consciousness is that we like defining ourselves by our boxes. We like being part of something. We like declaring these personal flavors on social media. We like to be known for our chosen box. This seems especially true with the type of EATER we are: Vegetarian, paleo, low carb, gluten free, vegan, ... and even purist, cleanser, or perfectionist.  

TRUTH:  You don't have to pick a box. You don't have to stay in only one box. YOU are not your box (P.S. I know how funny that sounds, but decided to keep it to make you all smile a bit)





2.  YOU ARE NOT DIRTY:  While there are so many great reasons for cleansing, resetting, turning over a new leaf, and giving your body some serious food love, you are not dirty.  Our bodies naturally cleanse themselves regularly and there are some nice little treats we can give ourselves to up the anti a little here and there, if we care to.  While the incredibly trendy cleansing practices can be helpful, be careful not to go overboard.

TRUTH:  Cleanse for the love of it, not because you are dirty.  Cleanse for self-care not for punishment or because you hate your body.  
Cleanse for health, not because your feel icky or disgusted with yourself. Most of all, if you decide to cleanse, cleanse with care.





3.  GLUTEN IS NOT THE ENEMY:  While it is very true that many folks have a hard time digesting gliadin (the gluten protein) and gluten in large amounts is surely inflammatory, a little bit of gluten here and there is not worth hating yourself over. While celiac is totally real (I once met a man who projectile vomited within moments of gluten hitting his tongue) most of us are NOT celiac. Food allergies are a big issue in today's world, but gluten is not the only allergen to consider. I see blood test results every week that show many other foods as the culprits of digestive issues, skin issues, fatigue, brain fog, depression and many other symptoms.

TRUTH:  If you are not celiac or do not notice negative symptoms directly related to eating gluten, a little dose of gluten once in a while won't hurt. 





4.  THERE IS MORE TO HEALTH THAN GREEN JUICE: The green juice trend is rampant here in Boulder. While I am a big fan of a little green juice, green juice is NOT the key to our health or our happiness. Some people find it too bitter. Others, find it too expensive. For many of us, it's just not on our radar.  As you have probably noticed, our culture tends to take things to the extreme. Too much green juice can be hard on our digestion because it is missing all the fiber. In large quantities, green juice can also interact negatively with thyroid issues. While I love me some green juice, it is not the cure all for our health.

TRUTH:   Our health has many, many more important components than green juice:  How we think about ourselves, how we move our body each day, how we sit down and eat our meals, the intention we put into our food and our health, as well as how we sleep each night, and how we relate to others, are much more important aspects on which to focus.  Have a little green juice...or not.  





5.  SELF-LOVE IS NOT A SWITCH:  We hear about self-love everywhere.  We are often simply told to love ourselves more as if it were an on-off switch. While I believe in the practice of self-love immensely, it is a spectrum, a practice, and a life-long journey that is often incredibly complex and messy. Finding acceptance and compassion for ourselves is easy on some days, and almost impossible on others.

TRUTH: Self-love is not a constant, but rather a practice and a fluid expression of ourselves. True self-love is the practice of loving ourselves when we are not doing well, when we trash our clean eating program, or when we binge on potato chips. True self-love is the practice of loving ourselves through a broken heart, exhaustion, or when we miss our daily workout. True self-love is the practice of loving compassion through a hard transition, a change, or even a total failure.  So...be gentle with yourself.  Somedays will be easier than others to LOVE yourself. It's human, it's real.  

Have some thoughts or insights about these truths?  Have some requests for next week? Please comment below.  I love hearing from you!!


With love and peace...