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.

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

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)

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

Coconut {Soaked} Granola

Sweet Potato and Mushroom Breakfast Hash

Coconut CHia Pudding

Simple Fiesta Breakfast Bowl

Overnight Berry Oats

SWEET POTATO AND MUSHROOM HASH

I know many folks who struggle with breakfast. Add in an egg allergy and breakfast can become even more complicated. This breakfast hash may just be your answer!  Egg-free, and it still feels like a breakfast/brunch win!  

COCONUT CHIA PUDDING

Personally, I am a huge fan of chia pudding of sorts. I eat it for breakfast multiple times per week. It is easy, quick, tasty and very good for your digestion.

Chia seeds are a great source of plant-based protein and omega-3 fatty acids. AND, when you make chia pudding with full fat pure coconut milk, it is divine.  Add a taste you favorite fruit and voila! A heavenly breakfast jar that is portible, tasty, and power-packed with goodness.

Enjoy this tasty and simple plant-based breakfast treat!

SIMPLE FIESTA BREAKFAST BOWL

We all know breakfast can happen under a time constrained part of the day. If you have your beans prepped ahead of time (hello instant pot), this breakfast (and versions of it) can be ready in minutes. 

Not only that you get your healthy dose of protein and good fat to start of your day. Add your favorite salsa or fresh veggies for a little extra flare.

CACAO DANDELION MOCHA LATTE

CACAO DANDELION MOCHA LATTE

I am a huge fan of dandelion root coffee.  It is tasty, alkalizing and incredibly detoxifying to the body. Add in a little raw cacao powder and some of your favorite creamy beverage (dairy free options welcome) and you've got yourself a tasty treat to boost your mood, energy, and pleasure!

Be sure you give this one a try. It’s an easy, tasty and incredibly potent boost to your energy, vitality, mood and creativity.

I like to drink raw cacao when I am writing, needing to be creative, or wanting to enhance my day! Sip, savor and enjoy.

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.

NOURISH ~ VIDEO 3

VIDEO 3

~ WHAT IS TRULY POSSIBLE FOR YOU ~

I meet with people each day who have been struggling with their health in some way.  Many times they are disillusioned and more often than not by the time I meet with them, they at the end of their ropes.

Does this sound familiar? 

... no one can tell you exactly what's wrong
... you’ve been to a handful of doctors
... you've done a little too much late night scrolling on Google (hello Web MD!)
... you've tried gluten-free, dairy-free, paleo, vegan, low FODMAP (and more) and nothing has helped
... you've cried a lot
... you don't know where to turn

The worst part... you are more confused (and feeling worse) than when you started.


I know how frustrating this can be. I know from my own health and healing journey, and I know this from the many people who show up at my office feeling this way. 


Unravelling your health issue(s) is no small feat, especially on your own. In fact, it can be one of the biggest challenges many of us face in our life times.


Don’t worry, you are not doomed, nor do you need to stay stuck here forever.


I have some good news for you today *|FNAME|*. In today's episode of NOURISH, we are going to take a peak at what is truly possible for you when you get to the root of you health issue(s). In fact (and surprisingly), the very root of your health issue may not be related to your symptoms at all.


Before we dive into the next video, let me tell you a little bit about Functional Nutrition: 


Just as Functional Medicine approaches the body from the perspective of treating the root cause of disease, Functional Nutrition looks at the foundational way that food affects your body at the cellular level.  


By using food as your most powerful tool in transforming your health, you can positively influence your biochemistry, prevent and treat imbalances, change the way you think and relate to food and have a sustainable and lasting impact on how you feel.

Food is not like medicine.  Food is medicine.

In Episode 3, we will explore what is truly possible for you in your health (and beyond!)

In today's video:

• Learn the number one complaint people have with regards to their health.

• Discover what is truly possible for you when you have more energy, more peace, and your bodily systems are in balance.

• Most importantly, transform the way that you think about food.

In celebration of a brand-new year before us and the debut of my new program opening for registration is just a couple more days, I created a FREE video series for you called NOURISH.

These nourishment principles are some of the foundational elements from my new program DIGEST. If you are ready to make a tangible change in your health and your life, take note that registration is opening in just a few days!.

I hope you enjoy today's episode, and I look forward to sharing DIGEST with you soon.


Be Well!!

NOURISH ~ VIDEO 2

Video 2

~ The 7 Nourishment Principles ~

For Body, Mind and Soul

My inbox is overflowing with New Years hoopla!  From the latest cleanses and rituals, to travel discounts and retail deals. 


Where do we even begin?


This year, as I weed through my inbox, I have made a conscious decision...


Although I love a good cleanse, a groovy girly ritual and a bargain on a cute pair of shoes, I have this decided this year, to practice contentment with what I have on the outside and amplify the ways I nourish myself on the inside.


A new year often highlights the places we feel like we are at the mercy of our lives, our circumstances and the world at large –– where life can feel like it is happening to us rather than being created by us.


Nourishing ourselves from the inside out includes tending to our bodies wisely, learning the vast landscape of our minds (and how the quality of your thoughts can either support or hinder us) and giving ourselves the spaciousness that we need to digest our lives.


While I was hesitant to add to your overcrowded your inbox, I also really want to share with you some nourishment principles to support you in deep self-care, conscious attention to the many aspects of yourself and some ways to help you process the busyness of daily life (which will likely be returning in these coming days, if it hasn't already).

In celebration of a brand-new year before us and the debut of my new program coming soon, I created a FREE video series for you called NOURISH.

In Episode 2, we will explore the 7 nourishment principles for your body, mind and soul:

• Learn what YOU need to fill up your cup for optimal nourishment customized just for you!

• Create a daily rhythm and structure that supports all you want for yourself.

• Discover the most important aspect of your eating (hint: it's not what you think)

• Most of all, learn how to start exactly where you are with your wisdom, sovereignty, and empowerment lighting your path.

These nourishment principles are some of the foundational elements from my new program DIGEST. If you are ready to make a tangible change in your health and your life, take note that registration is opening in just a few days!.

Did you miss episode 1? No worries, you can watch it here.

I hope you enjoy today's episode, and I look forward to sharing DIGEST with you soon.


Be Well!!

NOURISH ~ VIDEO 1

Video 1

~ The Transformation Tenets ~

I am so excited that you are here…

The current state of the world leaves most of us feeling overwhelmed, exhausted and in a chronic state of stress that wreaks havoc on our health.

I don’t want this for you.

In this first video, learn the transformation tenets that address these rampant health challenges and that will help you to create long-term sustainable change in your health and in your life.

With these tenets in place you will learn how to implement the changes YOU need NOURISH yourself deeply in all aspects of your life.

I hope you enjoy video 1. Be sure to leave a comment below and download your copy of the transformation tenets and the reflection sheet below.

This video series includes some of the very foundational aspects found in my new program DIGEST.

Our health requires us to tend to many the layers of ourselves: Feeding our bodies the foods that fuel our energy and vitality, the quiet space for our minds to digest our days, deep rest for restoration and repair, mind-body attunement to become the witness in our lives and the faith that our bodies can heal. 
 

I hope you enjoy today's episode…

See you in video 2 in just a couple of days…

~ Sue

BONE BROTH {PALEO} RAMEN

BONE BROTH {PALEO} RAMEN

There is nothing quite like a warm bowl of soup during these wintery days and nights.  The bone broth base provides a hearty dose of protein, tons of collagen and amino acids to support digestive repair and deep nourishment.  The zoodles (spiralized zucchini noodles) are a wonderful substitute for the more common noodles. 

While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmother's soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health.

Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.

The most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you. Glutamine is one of my favorite supplements for healing digestion (more in module 3), inflammation while rebuilding and strengthening the digestive wall (which gets thinned and often permeable during digestive illness). A regular dose of bone broth will do wonders for your digestion.

Sip and savor!





Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Team Member Kristine Mahan

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!

CHARRED BEANS AND BEETS

Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.

This one-pan dish is perfect addition to any Thanksgiving feast.

Not only are beets full of health promoting antioxidants and trace minerals, they are also loaded with dietary nitrates––a naturally occurring inorganic compound––that convert to nitric oxide in the body.

Beetroot directly support heart health, lowers blood pressure, enhance physical performance, and protects brain cells keeping you feeling healthy and vital. If you like these earthly sweet roots, be sure to add them to your anti-aging diet!

CELERIAC MASH UP

You may know celery as a popular addition to soups, stews, and salads. You may not, however, be as familiar with the form of celery (the root) known as celeriac.
 
Don’t let the gnarly and peculiar appearance of celeriac fool you. Celeriac is full of flavor, and a tasty addition to your fall vegetable repertoire. Try these tasty mashers this Thanksgiving (and beyond).

Celeriac is rich in minerals such as potassium and phosphorus, which research shows supports healthy bone density. Celeriac is also full of vitamin C, K and B6 making it a nutrient-dense choice with many health benefits including fighting free radical damage––diminishing the damage caused to our cells from sources of toxicity and stress.

Plus, let me remind you they are so tasty! My very favorite root vegetable!!

GRATEFUL CRANBERRY SAUCE

Did you know cranberries are often referred to as a superfood?

While we tend to hear a lot about cranberries, we sadly don't the rest of the year. This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

This delicious fall flavored rendition of cranberry sauce has a lot to offer your palate and your health!

Cranberries are known to decrease inflammation, prevent UTI’s, protect against cancer, improve cardiovascular health…the list goes on!

Enjoy these healthy and delicious treats this holiday season or really anytime at all!

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

COCONUT {GRAIN FREE} SHORTBREADS

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

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

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

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

FALL FARE SALAD JARS

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

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

ROASTED ROOTS ROUNDUP

Tis the season of root veggies and squash. This medley is simple, quick and full of the diverse flavors of fall. Roast a big pan and keep for munching all week!

Let’s talk Delicata squash for a minute:

An heirloom variety of hard-shell squash that is known for its smooth, buttery, and nutty flavor, delicata squash is also low in sugars and high in fiber. Delicata’s unique yellow shell with green stripes makes it easy to recognize alongside its cousins acorn squash, butternut squash and spaghetti squash. Similar to other hard-shell squashes, delicata squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and as anemia prevention (preventing low levels of iron in your blood, which can leave you feeling weak).