HOW TO CHOOSE PROTEIN POWDER

HOW TO CHOOSE PROTEIN POWDER

3 Nutritionist-Approved Tips

Increased trends (and pics) of morning smoothies (made with protein powder) have become like a trendy love affair for individuals seeking to build lean body muscle mass, increase the feel good health vibes and and get those extra greens into your day.

Not only is this convenient breakfast (or meal) trend working well for people on the go, but when given the best versions of protein powder, morning smoothies can also deliver a ton of nutrient density, energy and blood sugar balance to our bodies.

If you want to build muscle and burn fat to transform your body, there’s no getting around it, you need to eat enough protein and good fat. Not only is protein required to repair and rebuild your muscles, but when combined with good fats, it’ll also keep you feeling fuller for longer so you can curb your cravings and find your flow.

As with anything, there is a gigantic range of quality that not only presents confusion and overwhelm, but can also take something good, and turn it awry.

Check out these 3 Nutritionist-Approved Tips to choosing your protein powder wisely.

1. The Secret is in the Source

The most common question is about where the protein comes from. Before you get drawn into the whole whey, collagen, hemp, bone broth, rice, pea, soy debate – STOP.

There are many great protein sources.

When it comes to protein powder, whey and collagen are the most complete protein source and have the highest protein density.

Whey and collagen, when organic and un-denatured, are highly absorbable and are optimal for muscle protein synthesis.

But, many people have dairy allergies or dairy intolerances, and some of you are likely plant based. If this is the case for you, or you want a little variety, try some other great options such as hemp, pea or rice protein powder.

When exploring vegan protein powders, favor those that have been designed with a full amino acid profile – complete proteins – in mind. This helps to build muscle and strengthen your metabolism.

Beware of soy: Research suggests that soy can increase levels of the female hormone estrogen (which encourages fat storage), and the plant is often genetically modified to boost crop yields.

 2. Quality Matters

As I mentioned above, not only is the type of protein important, but the quality of that protein as well. When buying any kind of protein powder, be sure to get grass fed, organic, non-GMO, whole food based protein powders that have full amino acid profiles (found in the ingredient list) and are low in carbohydrates and sugars making them low glycemic.

Read the ingredient lists. Many of the available protein powders are chock full of additives, preservatives, sugars, and even artificial sweeteners –– such as sucralose.

Ensuring the sugars are low will ensure that you are satiated, and you remain in the fat burning zone free from the repercussions of extra toxins, additives and artificial ingredients.

3. Look at the Macro Nutrients

Macronutrients — carbs-protein-fat — are calorie-containing nutrients that fuel the many functions of the body. A good meal replacement protein powder will have a healthy balance of these.

Look for macro-nutrients somewhere in the range of protein 20 grams, fat 5-10 grams (and you can add extra such as coconut oil, MCT oil or nut butter on your own), and carbs less than 20 grams (low glycemic sweeteners such as monk fruit and stevia help with this a ton).

While there is no magic ratio that fits everyone, you will likely find that making these changes in your ratios will help you with long term body composition, cravings, energy, mental clarity, sleep and a more balanced mood.

A low-glycemic meal-replacement smoothie that allows for steady blood sugar control and staying fuller between meals is your ticket to both satiation and your super powers.

What I have found is that health seekers all over the planet love to drink morning smoothies because they can easily add a variety superfoods, proteins, good fats, greens, and adaptogens to create a powerful start to the day.

Above all, the key to a great breakfast smoothie really lies in a good balance of protein, along with other healthy and nutritious ingredients to create something yummy that you'll look forward to drinking.

Photo Credit:  Chef Bailey Jean Ruskus

CULTIVATING PEACE

"TO BE FREE IS NOT MERELY TO CAST OFF ONE'S CHAINS, BUT TO LIVE IN A WAY THAT RESPECTS AND ENHANCES THE FREEDOM OF OTHERS"

NELSON MANDELA

There is a gap.


There is the substantial gap between where we are now in the world and where we need to be.


The global pandemic as well as the #BLM movement, effectively happening at the same time, are pointing to the fact that there is a lot of work to be done.  


We are all needed, yet we surely cannot do this alone. 


We need your strength, we need your gifts, we need your superpowers and most of all we need your compassion.


We must become rocks in our crumbling world. 


For effective change we must cultivate momentum, we must rewrite our collective story, we must tend to our overly charged nervous systems and we must  transcend what we may think is possible.


Tragedy and trauma give us the opportunity to rebuild something that is much better than before.


While many of us are still digesting all that has happened over the past few months, how we nourish ourselves (body, mind and heart) translates to how able we are to gather our energy and power and stand up for change.


This is big work, quite possibly the most important work of our time.

As always, feel free drop your comments in the comment box below.


I hope you enjoy this 4th of July weekend -- along with the full moon and lunar eclipse bonus!.  
 

THE ANATOMY OF STRESS (AND HOW TO MANAGE IT)

THE ANATOMY OF STRESS {AND HOW TO MANAGE IT!}

You know that stress is an epidemic of our time (especially lately) and that more folks are coping with high-stress levels than ever before.

You may have noticed that a lot happens with your energy, cravings, mood, food, and sleep when you are stressed.

Did you realize that your level of stress combined with how you cope with your stress has a biochemical effect on various aspects of your heath?

Meet Your Stress Hormones

Stress can be defined as a situation that disturbs “the equilibrium between a living organism and its environment.” When you come across a stressful situation (perceived or real) in your life, your body undergoes an array of reactions on a biochemical level.

This biochemistry effects your sleep, your eating habits and your overall well-being.

CORTISOL

Cortisol takes center stage as far as stress hormones go. Cortisol is designed to be released during times of short-term stress where it then provides energy to cope with the stress-provoking stimuli. Where things go wrong for many folks (in the world of optimal health) is the epidemic of chronic stress, which then translates into chronically high cortisol levels, which can wreak havoc on your body. For example, cortisol in healthy amounts is an anti-inflammatory for the body, but when levels are chronically elevated, cortisol becomes inflammatory.

Consequently, those under chronic stress tend to eat more while also craving hyper-palatable energy-dense foods such as sugar and fat.

ADRENALINE

Adrenaline (also known as noradrenaline) is released for acute stress. Part of the sympathetic nervous system (the fight-or-flight side of the autonomic nervous system) adrenaline stimulates an acute physical response such as dilatation of pupils and bronchioles, increased heart rate, constricted blood vessels, and a slowed digestion so the individual is hyper-focused and able to deal with the stress at hand.

While cortisol and adrenaline both protect the body stimulating a fight-or-flight response, adrenaline is faster acting than cortisol. Studies show that adrenaline may suppress appetite during stress, whereas cortisol may stimulate appetite during recovery from stress.

OXYTOCIN

You may know oxytocin, the anti-stress hormone, promotes connection, bonding, and closeness to keep you calm (unlike cortisol that keeps you stressed). You would most likely prefer your oxytocin to be higher than your cortisol to avoid those chronic states of stress with higher levels of depression and/or anxiety.

The good news is that you can create more oxytocin in your life.

Laugher, nature, orgasm, dark chocolate, creativity, dance, music, cuddling, puppies, socializing, friendship, sharing your feelings, and gratitude are all simple and user-friendly ways to boost your oxytocin. Therefore, higher levels of oxytocin can balance out your stress hormones and leave you feeling better, craving less, and enjoying life more.

Stress and Sleep

Busy mind, restlessness, anxiety, tense muscles, nightmares, and a racing heart are symptoms most people have experienced when trying to get a good night’s sleep during a stressful time. Most would agree, it is not fun.

The nights can drag on, and the first ray of sunlight can feel like you survived a dark night of the soul.

While stress is not conducive to a relaxing and peaceful night of sleep, there is more to the story that you should know when it comes to sleep and your hunger.  Lack of sleep alters your hunger hormones (leptin and ghrelin). Leptin is the hormone that suppresses your appetite. Leptin decreases with sleep deprivation leaving you more likely to be craving comfort food the next day. Ghrelin is your hunger hormone. Ghrelin increases with lack of sleep. You can see here how it is easy to crave comfort food after a tough night of sleep.

Lack of sleep (and the cascade of hunger hormone shifts) could contribute to increased appetite and for some individuals with higher stress and lower duration of sleep.

DE-STRESS BEFORE BEDTIME

While stress can feel like an impossible problem to fix, especially when it comes to your sleep, try some of these user-friendly tips and see if they may just take the edge off of your stress level so you can peacefully sink in between the sheets.

• Meditate before bed: Meditation has been shown to relax the nervous system and quell symptoms of stress.

• Drink warm chamomile tea to ease your nervous system: Herbs such as chamomile have a calming effect and may also help with a more restful night of sleep.

• Take a warm bath: Warming up the body temperature in a hot bath relaxes you more easily, leading to a more relaxed bedtime.

• Use herbal supplements and natural remedies such as melatonin, tart cherry, L-tryptophan, CBD or valerian: Research shows natural medicine can help with deeper and longer sleep.

• Diffuse essential oil of lavender in your room: Aromatherapy can set the tone for more relaxation and rest.

• Avoid electronics and screen time 30 minutes before bed: More time off of your screen has been shown to lend to a better night of sleep.

How Do Your Eating Habits Change When You’re Stressed?

One of the biggest questions I have been getting lately is “How do I manage my cravings for comfort food during this stressful time in the world?”

You may find yourself not sleeping well –– thinking about the pandemic, worrying about those your love or your business. You may be stressed with how the oppression of the BIPOC community leaves a pit in your stomach, or how our world is going to rebound from all of these traumas and tragedies.

Maybe you reach for a tub of ice cream after a hard day, or you swing by the gas station for some gummy bears after listening to the news. You may be the mom who eats cupcakes in her car after a stressful morning with your kids, or the daughter who hides chips under her bed until no one is home. 

Most people can attest to the impact that stress can have on your life, diet, ability to rest well, along with the general challenge stress brings to everything when you are in the thick of it. Stress can be all-consuming, sneaky, persistent, and habitual.

While it is impossible, as humans, to live a completely stress-free life, there are some tips and tricks you can incorporate into your days, so that you are not the example of the oh-so-common impact stress has on your body and your life!

WHAT’S YOUR COMFORT FOOD?

There is a whole spectrum of craving (including not craving) but you may notice, depending on what is stressing you out and how extreme the situation, your relationship with food and cravings can change.

There are three primary ways stress and eating:

• Emotional eating: Chronic stress is often associated with anxiety, depression, and even anger. While food is generally not the answer to combatting stress, often, if stress persists, a common and easy way to find short-term comfort is found with emotional eating and/or excessive snacking. 

• Food cravings: When you get stressed, do you crave certain foods? If your answer is yes, then this data might shed some light on why you crave what you crave when you crave it. When cortisol is secreted, due to more of a long-term stress pattern, a phenomenon called the orexigenic response can arise. This is the response to the cortisol that leads to more food cravings (from a biochemical level). Often, the orexigenic response may manifest as craving highly palatable foods in your diet, especially sweets.

• Loss of appetite: Stress, particularly the short-term fight-or-flight type of stress that involves more adrenaline, most often shuts down your appetite. When you are in a temporary fight-or-flight state, eating gets put on hold in the body, so you can effectively deal with the emergency at hand.

This explains while some folks refrain from food when under stress and others turn toward food when under stress. Where do you most often fall in the spectrum?

The most effective remedy (other than avoiding stress all together) is to amend your cravings with guilt free comfort foods. Upgrade your ingredients — especially sweeteners and carbs — to healthy substitutions that satiate your comfort food craving. Check out my wide variety of guilt free comfort food recipes HERE.

Ways to Quell Your Stress Cycle

If you are suffering chronic stress, the best thing you can do is try to handle those stressful times with as much knowledge, awareness, gentleness, and patience as you can. There are some effective stress management strategies to explore here to break the vicious cycle of stress and uplift your quality of life.

• Breathe: Slow, deep breaths relieve high-stress levels and activate the parasympathetic (calming) side of your nervous system. Breathing during snack or mealtime allows you to feel calmer, to listen to your body, feel your hunger and satiation cues more clearly, and stay the observer in your eating experience to best avoid stress eating gone wild.

• Sense :Your senses occur only in the present. Therefore, tracking your senses while you eat can help you stay present in each moment during mealtime. Attuning to your senses also elevates the pleasure you experience. Pleasure activates your oxytocin and helps to balance your cravings and your appetite.

• Release: Find a healthy outlet for your stress such as regular exercise, time in nature, community, and spirituality can help you through hard times.

• Mindful eating: When you are stressed, pay attention to what you eat; eat it slowly and mindfully.

• Amplify the good in your life: Increase your pleasure and oxytocin with regular physical activity that uplifts your spirits.

• Get support: Talk to a friend, a family member, or a professional.

• Journal: Sort out some of your feelings through personal reflection and journaling. Dealing with your stressors head-on by journaling can help you unload them off your shoulders.

Regardless, handling any stressful situation the best you can (with the above knowledge and stress management tips in your back pocket) may help you navigate some of the most common automatic behaviors.

Ultimately, you don’t have control of what stress life throws at you, but you do have the power within understanding your stress response that can be honed and sculpted over time to create a healthier body and life.

I hope this helps! Feel free to drop any comments or questions in the comments below.

DO YOU NEED A METABOLIC MAKEOVER

Do You Need a Metabolic Makeover?

ORIGINALLY PUBLISHED ON CHOPRA.COM

Your metabolism keeps you energized and moving. If it slows, you are likely to feel its effects on your sleep, in your mood, and on your diet. Five metabolic factors can be maximized for your well-being.

Your metabolism keeps you energized and moving. If it slows, you are likely to feel its effects on your sleep, in your mood, and on your diet. Five metabolic factors can be maximized for your well-being.

Why Commercial Diets Aren’t the Answer

Are you in a constant conversation with your bathroom scale that can either uplift or depress how you feel each day?

There is ample scientific evidence that commercial weight loss programs don’t work. Studies show that restricting what you eat can often lead to binge eating. Notably, most diets require high levels of willpower and internal change to keep up rather than creating long-term sustainable habits and behaviors there is a lower chance of success. Furthermore, while more research is needed, weight loss does not always equal more health—people can be healthy or unhealthy at varying weights.

Maybe it’s time to stop trolling for the newest diet, put the bathroom scale away, and try something a little different—something sustainable, healthful, and results-based.

What Is Metabolism?

Introducing your metabolism: the source of your energy, vitality, body composition, and health. Studies show the underlying cause of many of the current health issues in the world today is an imbalance in the metabolism. Your metabolism is deeply embedded in your blood sugar, your biochemistry, your cellular system, your autonomic nervous system, and how you nourish yourself each day—body, mind, and soul.

Explore these metabolic principles for an improved body composition, deeper sleep, curbed cravings, an elevated mood, clear focus, and optimal energy—and create long-term sustainable changes in your health.

Bio-Individuality 

Studies on metabolic individuality show that over many thousands of years, with the evolution of people in various parts of the world, individuals have developed specific nutritional needs based on many important factors and variables, including climate, genetic lineage, environmental stressors, and daily life rhythms. Examples of metabolic individuality include differences in ideal macronutrient ratios (protein, fat, and carbohydrates).

While one person may thrive eating a diet that is high in tropical fruits and fish, another person may feel more nourished with a diet higher in heavier proteins, berries, and nuts. These telltale pieces of your individuality are needed to understand the differences for customized ingredients to feed your energy, vitality, and metabolic requirements. 

Essentially, what works for you may not work for others. Instead of looking for a one-way approach to health, consider looking for your way. While this may sound more complicated than signing up for the latest diet trend, with a little time and practice you can learn to be the detective in your own body and the governor of your health.

Try this:

• Employ a mindfulness practice, such as meditation, in your life and practice being the witness in your body and in your life.

• Track how different kinds of foods in different ratios affect your mood, energy, sleep, and cravings after meals.

• Avoid the one-way approaches to weight loss that ignores your unique bio-individuality, history, and genetic lineage. In some cases, genetic and/or ancestral testing could be informative and useful.

Balance

Creating balance in your body, and specifically in your blood sugar, is a relief to your metabolism. This cannot happen if your blood sugar is on a roller coaster. Science shows that when insulin spikes too high or dips too low, it tells your body to hold onto body fat. Conversely, one study found that suppressing insulin secretion in non-diabetic obese adults was associated with weight loss and decreased body mass.

Try this:

• Eat protein, fat, and whole carbohydrates at each meal.

• Avoid high-glycemic foods, especially eaten by themselves. High-glycemic foods are foods that turn to sugar quickly in your blood, such as sugar or white flour. 

• Don’t be afraid of adding good fats to each meal—such as coconut oil, nuts, seeds, olive oil, avocado, and/or pasture-fed butter—which will keep your blood sugar balanced, your body satiated longer, and your energy more even and consistent.

Satiety

You will know you are on track when you are satiated—to feel satisfied without excess—after a balanced meal. Your cravings will no longer get the best of you, and your energy will be even and sustained. Even if you are known to emotionally eat, stress eat, or boredom eat, you will notice an improvement with these habits when you are aware of how to eat for your satiation at each meal.

Studies show that the quality of your carbohydrates affects your cravings (especially for sugar). When you eat more processed and refined carbohydrates, they will create more blood-sugar imbalance. One study showed that when men eat low-glycemic carbohydrates in their whole forms, such as brown rice, sweet potato, steel-cut oats, quinoa, or a tart apple, those carbs were more stabilizing to their blood sugar. This suggests that eating low-glycemic whole carbs will leave you feeling more satiated and cravings begin to melt away.

 Try this:

• Choose whole carbohydrates—whole grains, low-glycemic fruit, and starchy vegetables.

• Eat regular meals and don’t let yourself get too hungry. When you wait too long between meals, you usually end up becoming “hangry” (a mix of anger and hunger) and making impulsive choices. Eating regular, balanced meals keeps your blood sugar stable and keeps your metabolism working for you.

• Track your cravings as they change. An improvement in your cravings indicates an improvement in your metabolism.

Healing

When you continue to focus on the number on the scale, rather than healing your metabolism, you most often perpetuate feeling deprived, restricted, hungry, and uninspired. Even if you have the willpower to keep up with a rigorous diet, your body needs a strong metabolism to feel energized, and be healthy and strong. 

Here are the four primary stages that your metabolic healing will go through:

1. Your starting point—your current metabolism.

2. The healing phase—replenishing your body through food, restoration, insulin balancing, and rebuilding your energy and vitality.

3. Fat-burning and the metabolic makeover phase––you begin to notice changes in your mood, energy, cravings, body composition, and sleep.

4. A healed state—you achieve balance in your hormones (starting with insulin). This may translate into weight loss, more sustained energy throughout the day, improved brain chemistry, more satiation, improved sex drive, better night's sleep, and more focus and clarity.

Try this:

• Cultivate patience as you move through the various metabolic healing phases at a slow-and-steady pace.

• Acknowledge your progress as you go. Tracking changes and celebrating your successes (big and small) will continue to inspire your health and healing –– track your cravings, sleep, energy, focus and mood.

• Share your results with others in your life. Sharing the progress you are making may lead to greater success on your journey.

Sustainability

It is common to start on a health and healing journey relying on your willpower to keep you on track. What you may not realize is that your willpower is inconsistent. This variable of how you move through your day changes based on a few key ingredients: stress, sleep quality, and blood sugar.

In its report, “What You Need to Know About Willpower: The Psychological Science of Self-Control,” the American Psychological Association states, “A growing body of research shows that resisting repeated temptations takes a mental toll. Some experts liken willpower to a muscle that can get fatigued from overuse.”

To create a sustainable path to health and healing, you must turn toward something more reliable. Research shows a more reliable approach is a shift toward habit forming and automatic behaviors. While you likely don’t have trouble finding time to take a shower or brush your teeth each day, it is because these acts of self-care have become automatic.

When behavior becomes automatic, you are not relying on the irregularity of your willpower. This is true with eating, exercising, meditation, sleep routines, and even your internal dialogue.

Try this:

• Consider picking one small new health behavior to add in through habit-forming and automatic behavior.

• Start slow and build your momentum strong and steady.

• Set a reasonable timeframe to work within (such as 30 days) and anchor your new behavior with time and practice.

Try these tried-and-true steps that heal your metabolism—from the inside out—for a long-lasting and sustainable transformation in your health and beyond.

Need a little support? Feel free to check out all of the ways I work with folks HERE.

10 ENERGIZING FOODS TO ADD TO YOUR DIET

10 Energizing Foods to Add to Your Diet This Spring

Originally posted on Chopra.com

Even if your day starts with coming off a good night’s sleep, engaging in a strong workout, and savoring your morning coffee, you still might be faltering come afternoon. These energy boosting remedies might help perk you up!

Are you barely coming out of your quarantine haze? Do you find yourself in an afternoon slump most days? Do you feel rundown, overwhelmed, exhausted, and burnt out? Have you noticed your to-do list keeps getting longer, your inbox is filling up quicker than ever, and even the traffic seems busier? 

Many folks are falling onto the couch at the end of the day without a drop of energy to spare. Some foods, however, are natural energy boosters and one tried-and-true way to boost your energy (and keep it up) is through your diet. 

The Biochemistry of Energy

One factor to consider for your energy to be at its optimum level is your blood sugar or blood glucose—literally the sugar in your blood that you get from food that gives your body energy and nutrients. According to the American Diabetes Association, when your blood sugar levels are low (or imbalanced) you may feel week or experience low energy.

Fueling your body and, specifically, your blood sugar, supports a consistent level of energy throughout the day. To do this, eat high-quality protein, fat, and whole carbohydrates (carbohydrates in their whole form) at each meal.

To keep your energy strong, avoid eating high-glycemic foods, which are foods that give you a false energy boost as they make your blood sugar levels quickly rise (often followed by a drop off in energy) such as white bread and candy. And don’t be afraid of adding an extra boost of “good” (monounsaturated and polyunsaturated) fats to each meal—such as coconut oil, nuts, seeds, olive oil, and avocado—to keep your blood sugar balanced, your body satiated longer, and your energy more consistent.

Explore the following 10 foods to eat that increase energy and watch yourself cultivate more energy to live your best life.

1. Water

First things first—have you had enough water to drink? Yes, one of your energy foods is a beverage! Did you know that dehydration is a primary cause of low energy and fatigue? Dehydration in individuals who are exercising has been shown to decrease motivation and stamina as well as worsen fatigue and make exercise more challenging. Dehydration can also lead to trouble focusing for men.    

One study looked at 25 young women with varying dehydration states over three days. Just 1.36 percent of fluid loss triggered adverse effects with vigor-activity, fatigue-inertia, and total mood disturbance.

Ensuring you are well hydrated is a great place to start with keeping your energy on track.

How to enjoy: Drinking water throughout the day is easy to forget. Aim to drink half of your body weight in ounces. Try to drink purified water whenever possible. Set an alarm on your phone every couple of hours as a reminder to drink water and consider adding a low-sugar (naturally sweetened) electrolyte to enhance your hydration.

2. Yerba Mate

Yerba mate is a popular herbal tea made from the leaves and twigs of the Ilex paraguariensis plant, native to South America. The Paraguayan and Guarani people have the longest-standing tradition of using yerba mate. Traditionally, the Yerba mate leaves are dried over a fire, then steeped in hot water to make the tea. Yerba mate is traditionally sipped and shared from a vessel called a gourd and through a straw-like utensil, called a bombilla, that has a convenient strainer on the bottom to strain the tea leaves as you sip.

The natural levels of caffeine and theobromine found in yerba mate are high in antioxidants as well as supportive for healthy insulin levels.

Additionally, studies show those who regularly consume yerba mate often experience a higher exercise output and better exercise effectiveness for weight loss and sports performance.

How to enjoy: Sip on yerba mate as a tea, hot or cold, especially when you need a little energy boost. When it’s hot outside, make yerba mate popsicles with a splash of lemon and a few drops of stevia. 

3. Lion’s Mane Mushroom

Have you tried a lion’s mane mushroom? You can often find this shaggy medicinal and tasty mushroom at your local farmer’s market or health food store.

Research shows that the lion’s mane (Hericium erinaceus) provides the type of energy boost that enhances your mood and supports neurological function. 

How to enjoy: Lion’s mane is delicious cooked with a blend of other mushrooms in a tasty stir-fry or in a wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms included such as supplements, teas, or lion’s mane mushroom coffee.

4. Cacao

High-quality dark chocolate (low in sugar and high in its percentage of cacao) is a potent energy-boosting food with many wonderful health benefits. The cacao bean (the source of dark chocolate) is known as a superfood containing a diverse spectrum of antioxidants that boost energy. Look for chocolate that is high in cacao content (over 70 percent) and low in sugar. If you can, choose organic and fair-trade sources.

How to enjoy: Reach for a square of high-quality dark chocolate for an afternoon pick-me-up. Sip on a cup of warm raw cacao from a source such as Cholaca or enjoy a scoop of raw cacao powder in your morning smoothie.

5. Almonds

One of the more popular nuts, almonds, are actually small stone fruits similar to other stone fruits such as cherries and plums. Almonds are high in fiber, calcium, magnesium, and iron.

Many studies have been done on the health benefits of almonds and the results are clear—from improved blood sugar to increased energy—almonds are a great go-to to keep around for when you need a quick energy boost.

How to enjoy Spread some creamy almond butter on your favorite piece of toast. Add a scoop of almond butter to your smoothie for an extra dose of protein and fat. Try keeping a snack-pack of almonds in your car or at your desk to eat for an energy-boosting snack or try slivered almonds atop of a delicious salad.

6. Chia Seeds

Chia seeds are dense, medicinal seeds that have been used for centuries for their beneficial properties. Chia was originally consumed by the Mayans and Aztecs who relied on chia as one of their primary sources of nutritious food for energy.

Chia seeds are high in omega-3 fatty acids, fiber, and proteins in addition to other important nutrients, such as vitamins, minerals, and natural antioxidants. With this rich nutrient profile, chia is a wonderful addition to your snacks and meals to boost your energy and help you to stay satiated longer.  

How to enjoy: Add chia seeds to your favorite milk for a simple chia pudding. Try a scoop in oatmeal or yogurt. With either option, let sit for 15 minutes before eating to soften the chia seeds.

7. Maca

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is part of the Brassica family, it is related to the more commonly known root vegetables such as the radish and turnip.

Loaded with nutrients, maca has been shown to have a number of energy-boosting health benefits including increasing energy and stamina and enhancing sexual function.

How to enjoy: You can find both maca powder and capsules at your local health food store. Take the capsules as recommended or, if using the powder, add it to your smoothie, yogurt, or kefir.

8. Kale (and all leafy greens)

Kale is considered the super green of all greens. Kale is among the most nutrient-dense foods on the planet with an outstanding ORAC value (oxygen reactive absorbance capacity) that measures the antioxidant capacity of a food. Kale is also high in many amino acids, including tyrosine, cognitive-enhancing properties.

Like other dark, leafy greens—high in antioxidants, vitamins, and minerals—kale has been shown to slow cognitive decline. Although more research is needed, the study suggests one to two cups of dark leafy greens per day for optimal focus and energy over the long term.

Give this brain food a try to help you stay focused on your tasks at hand each day. Those tasks require brain power and energy to do so.

How to enjoy: Kale is low in calories and can be prepared and enjoyed in thousands of ways. Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt, and lemon.

9. Avocado

Native to South America, avocado is a popular fruit grown in tropical climates around the world. Avocado is a rich source of healthy fats (monounsaturated and polyunsaturated), keeping your blood sugar balanced, which keeps your energy strong and sustained.

How to enjoy: Try slathering a perfectly ripe avocado onto whole-wheat toast topped with your favorite goodies such as a fried egg, a slice of smoked salmon, or a small handful of microgreens. Add avocado slices to your cooling summer salads or blend with raw cacao powder and raw honey for a delicious dairy-free chocolate mousse. 

10. Blueberries

Blueberries have been crowned the queen of fruits for their vast and dynamic health benefits. Historically, blueberries are one of the fruit species native to North America. Today, blueberries are one of America’s favorite berries.

After all, blueberries are known as a super-fruit. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

With rich antioxidant properties that keep your cells in tip-top shape, blueberries are worth eating to ensure you get a healthy dose of energy and vitality.

How to enjoy: It is hard to go wrong with blueberries. Their sweet and tart flavor is delicious to munch on “as is.” Try them mixed with your morning oats or Greek yogurt, blend as a feature flavor into your morning smoothie, snack on them with a small handful of almonds, or try them frozen for a tasty mid-summer treat.

As you can see, there are many foods that increase energy levels from which to choose. Each of these foods has their own nutritional profile, and some important common denominators.

Many of the mentioned foods are high in antioxidants and phytonutrients to keep your cellular energy production high.

Many of these foods provide a good source of healthy fats and proteins that ensure you keep your blood sugar stable.

When you regularly infuse your diet with these energy-boosting ingredients, take note of how spry you begin to feel, and be sure to drop me a comment below.

Much Love,

Sue

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WOMEN’S WELL-BEING

A VIRTUAL RETREAT WITH SUE VAN RAES

JUNE 13TH-14TH

(with replay available)

This retreat is an opportunity to reflect with what you are learning, cherishing, craving and gathering to move forward into a new normal (or abnormal!) way of being in the world and with yourself.

This virtual retreat will offer you the ingredients you need to cultivate well-being for your body, mind and soul amid it all.

7 HOME REMEDIES TO BOOST YOUR IMMUNE SYSTEM

Originally Posted On Chopra.com

7 Home Remedies to Boost Your Immune System

It is an important time of year to keep your immune system strong. As you likely have experienced, the current global pandemic requires extra focus on the immune system.

There are many ways to help keep your body strong and vital. Many of the practices and remedies listed below will remind you that taking care of your health (and immune system) can be simple and effective.

1. Immune-Boosting Vitamins and Minerals

While it is important to include a wide array of vitamins and minerals in your diet to ensure you get ample phytonutrients and antioxidants, there are a couple of superstars in the immunity world.

Vitamin C

You may have heard of Linus Pauling, the scientist who in the 1970s claimed that taking high doses of vitamins can prevent colds. While many in the medical community rejected his claim (which he based on a single placebo-controlled study of schoolchildren), in the past few decades, a growing body of research has shown that vitamin C is, in fact, important to the health of your immune function.

You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, kiwi, broccoli, grapefruit, strawberries, and oranges. You may also want to take a vitamin C supplement to boost your intake of this vitamin.

Zinc

Zinc is a mineral that has been shown to be essential for immune function. In fact, some studies have found that patients with zinc deficiency (a prevalent condition in the developing world) developed severe immune dysfunctions over time. Adding more zinc to your immune-boosting repertoire is important in keeping your immune system at its best.

There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yogurt. Want an extra boost of zinc? Talk to your healthcare practitioner about a dietary zinc supplement.

2. Garlic

Garlic has a variety of strong immune-boosting properties. It is antimicrobial, antifungal, and antibacterial. One study found that a group of participants who took a garlic supplement had significantly fewer colds than the control group who didn’t take the supplement. Those taking the garlic supplement were also able to recover more quickly than the control group when they did catch a cold. Garlic is also known for its potent antioxidant levels.

One way to get the benefits of garlic is to take a garlic supplement that contains allicin, a primary bioactive component of this pungent member of the onion family. You can also enjoy garlic in a variety of recipes.

Garlic soup is a delicious way to boost your immune system. The recipe below calls for five to six whole heads of garlic—and that may sound like a lot of garlic—but the medley of ingredients in this soup creates a balanced blend of flavors. You may find yourself quickly developing a love for this potent immune enhancer.

Ingredients:

• 5–6 whole heads of garlic

• 1/4 cup olive oil

• 4 tablespoons butter or ghee

• 2 onions sliced

• 32 ounces of broth (chicken or vegetable)

• 2 cups milk of choice

• 1 teaspoon thyme

• 1 teaspoon oregano

• Sea salt to taste

• Black pepper to taste

Directions:

Preheat the oven to 350 (F). Halve the heads of garlic across the cloves (do not peel). Pour the olive oil into a baking dish and place the garlic head halves cut side down on the dish. Cover to roast for approximately one hour or until garlic cloves are fragrant and starting to brown.

While garlic is roasting, melt butter in a large pot and add sliced onions. Sauté over medium heat, stirring constantly until onions are translucent. Add the herbs, salt, and pepper and sauté for 2 minutes.

Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. Add peeled garlic cloves to the onion mixture in the pot.

Add broth. Simmer for 15 minutes. Reduce heat to low and add milk of choice. Blend the soup until smooth. Serve warm.

Serves 4

3. Lemon Ginger Tea

Lemon ginger tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. Ginger is known for its medicinal properties, including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness.

In short, a warm cup of lemon ginger tea is an effective (and tasty) way to boost your immune system and keep you feeling healthy.

Ingredients:

• 1 inch of fresh ginger (grated)

• 2 ounces organic lemon juice

• 1 tablespoon raw honey (optional)

• 4 cups of filtered water

Directions:

Grate the ginger and place into a pot with filtered water. Simmer for about 15 minutes. Add the fresh lemon juice and honey. Mix well and serve in your favorite mug.

Serves 2

4. Chicken Vegetable Soup with Bone Broth

Chicken soup is an age-old remedy for a good reason: the combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity.

Bone broth is a powerful tonic made from simmering bones to brew up a tasty and nourishing broth. Add a variety of colorful vegetables—such as garlic, leeks, carrots, celery—and leafy greens such as kale—to ensure you are boosting your vitamin C and antioxidant levels, both important factors in a strong immune system.

Here is a simple recipe for chicken soup for you to try. Or if you have a family recipe for chicken soup, perhaps one that has been passed down for generations, make a batch and prepare to nourish your body and your soul.

Ingredients:

• 2 pounds of organic chicken

• 32 ounces (4 cups) bone broth (premade or homemade)

• 1 yellow onion

• 4 carrots

• 4 stalks celery

• 2 leeks

• 2 cloves garlic

• 2 cups leafy greens of choice

• Sea salt and pepper to taste

• 1/4 cup avocado oil

• Optional herbs: oregano, ginger, basil, thyme

Directions:

Place the bones and chicken into a large pot. Cover with 32 ounces of water. Bring to a boil over high heat and reduce to a low simmer for about 4–24 hours, adding extra water if needed. Skim any top layer of fat off as necessary.

Remove bones and chicken with a slotted spoon and cool.

In a separate pan, sauté onion, garlic, leeks, carrots, and celery in avocado oil until the onion is translucent and aromatic. Add in salt, pepper, and optional herbs and stir. Pour into bone broth, add the deboned chicken back in, and simmer.

Once the soup has simmered for an hour or so, add in the leafy greens just before serving, so they wilt but you preserve their bright green color. Taste, and salt again if needed. Serve warm.

Serves 4

5. Herbal Infusions

Herbal infusions can help prevent you from getting sick, or shorten the duration and intensity of your symptoms when you do come down with a cold or flu. Here are a few immune-boosting herbs to know about, as well as a few tips to brew up your herbal infusions at home.

• Elderberry is a dark violet berry containing immune-boosting benefits. Research shows that elderberry can reduce the duration and severity of symptoms of the common cold.

• Echinacea is a pretty purple flower grown primarily in North America. When used medicinally, it can help decrease the duration and severity of colds and other upper respiratory infections when taken at the onset of symptoms.

• Osha root (Ligusticum porteri) is an herb that has long been used by Native Americans for a variety of ailments. Recent research has found that osha root may boost immunity while also protecting cells from oxidative damage.

How to brew:

First, choose quality bulk herbs. If you do not have a local apothecary, you can order them online. Use primarily leaves, flowers, or finely chopped stems and roots. Start with approximately one tablespoon of herbs to one cup of water. Using purified water, place 4 tablespoons of herbs, covered fully in a pot with 4 cups of water. To ensure you steep a potent herbal infusion, keep the lid on while simmering, stirring the herbs occasionally. For optimal benefits, steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. You can store any leftovers in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

Serves 2

6. Wild Mushrooms

Mushrooms have been enjoyed for their many health benefits and tasty flavors for centuries. Mushrooms are a fungus, known for their powerful nutrient density and immune-boosting properties.

Wild mushrooms are mushrooms that grow in the wild and are most often harvested by local mushroom experts in a process known as “mushroom hunting.” Similar to most wild food, wild mushrooms are said to be more nutrient-dense than regular mushrooms. However, since wild mushrooms can contain dangerous levels of poisons, only eat wild mushrooms if they have been harvested or certified by an expert.

Here are some potent wild mushroom varieties that can boost your immune system:

• Reishi

• Cordyceps

• Shiitake

How to prepare:

Eating wild mushrooms can be easy and delicious. Try adding medicinal mushrooms to your favorite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt. For a potent source of mushrooms to boost your immunity, consider taking a dietary supplement of a wild mushroom blend.

7. Probiotics

Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Research shows that probiotics enhance your immune function through supporting a healthy and strong intestinal lining, keeping the bad bacteria from entering the bloodstream and, therefore, supporting the overall health of the immune system.

You can get plenty of probiotics from your diet by eating a wide array of fermented foods—such as yogurt, cultured vegetables, miso, and apple cider vinegar. Or explore a potent probiotic supplement to ensure your levels are abundant.

There are many ways to enhance your immune system and stay healthy all season long. In addition to the recipes and immune enhancers described above, here are two more keys to staying healthy and strong:

1. Manage your stress level.

2. Get enough sleep.

Both sleep and stress management are foundational for a healthy body and mind. Try these daily practices to ensure your stress is low and your rest is deep

:

• Meditate. Meditation has been shown to relax the nervous system and decrease symptoms of stress.

• Take a warm bath. By increasing the body temperature in a warm bath, your body relaxes more easily, helping you fall asleep at bedtime.

• Get some extra sleep. Studies show a good night’s sleep can increase the immune response in your system.

• Diffuse essential oil of lavender in your room. Aromatherapy can set the tone for relaxation and deeper rest.

Feeding your body immune-boosting ingredients, minimizing stress, and getting deep rest can help prevent those unwanted sick days—allowing you to feel healthy and ready to enjoy the beauty of the changing seasons.

Here’s to strong health and vitality!

Sue

6 HERBS TO BOOST YOUR IMMUNITY

Originally Posted on Chopra.com

With winter comes a rise in common infectious illnesses such as colds and flu. Stay healthy this season by keeping your immune system strong. Keep reading to learn about six immune-boosting herbs and how to use them.

During the winter months, you may notice an increase in common illnesses such as the flu, and cold-like symptoms, including respiratory infections, strep throat, congestion, and fevers that may be related to a weakened immune system.

Nourishing your body with immune-boosting foods, getting plenty of sleep and rest, and adding in some immune-boosting herbs are essential ways to keep you and your body feeling healthy and strong while reducing your chances of getting sick.

There is a growing body of scientific research supporting the benefits of some of the most popular herbal remedies that have been used for thousands of years. Herbs aren’t only useful for cooking your winter savory stews. Many of these winter herbs can help you fight off common wintertime colds and flus, decrease your symptoms, and even shorten the duration of an illness altogether.

Keep reading to learn some of the most effective immune-boosting herbal remedies, as well as some of the best options for how to use them. Be sure to check with your health care practitioner to ensure that these options are appropriate for you.

1. Echinacea

Echinacea is not a single herb but is actually a genus, or category, of nine herbaceous flowering plants that are commonly called coneflowers and are native to North America. The different species of echinacea, as well as their different parts (flower, roots, and extracts), have different uses and varying benefits. Three species of Echinacea— E. purpurea, E. angustifolia, and E. pallida—have been used for centuries by indigenous people of North America to treat respiratory tract infections, the common cold, coughs, bronchitis, and other illnesses. Studies have found that when used swiftly after the onset of cold or upper respiratory symptoms, some kinds of echinacea extracts can help decrease the duration and severity of those symptoms.

Echinacea is well known for its immune-stimulating effects. Research shows the best results for boosting immune function come from the E. purpurea form of echinacea, prepared as a tincture.

Echinacea also has anti-inflammatory properties, as well as antiviral and antimicrobial effects. One study showed that some forms of echinacea extracts can be beneficial in the treatment of viral respiratory infections (including a Tamiflu-resistant strain).

Echinacea also contains antioxidants, making it a powerful, protective, and strengthening remedy to include in your healing kit of cold and flu remedies.

2. Goldenseal

Goldenseal (Hydrastis canadensis) is a popular natural remedy found in most holistic pharmacies, apothecaries, and health food stores. European settlers learned of goldenseal from Native American tribes, who used it for the treatment of gastrointestinal (GI) issues, inflammation, urinary tract infections, and other infections.

Goldenseal has also traditionally been used as an expectorant for common respiratory infections such as pneumonia and whooping cough.

Try goldenseal as a tincture, tea, powder, or capsule. As always, be sure to check with your doctor or health care practitioner to ensure that goldenseal is a good option for you.

3. Osha Root

Osha root (Ligusticum porteri) is a gnarled, dark-brown root that comes with a strong earthy, medicinal scent. It grows in the Rocky Mountains of Colorado and New Mexico and has been used by Native Americans for many different symptoms and ailments. Fresh osha root was traditionally used by the Apache in ceremonial tobacco blends, as well as to soothe the throat and lungs, and to loosen phlegm in the chest. Osha root is commonly used to treat sore throat, flu, bronchitis, pneumonia, the common cold, and other conditions.

Once prepared, osha has a strong and spicy flavor that, when brewed into a tea, warms and soothes the throat as it goes down. One study has found evidence that osha root may strengthen immunity while also protecting against oxidative damage to cells.

Try boiling chopped and washed osha root into a soothing tea. You can also take osha root in a capsule, or use it cured in a tincture.

4. Elderberry

In 400 BCE, the Greek physician Hippocrates described the elderberry tree as his “medicine chest.” Many classical healers of this time considered the elderberry to be one of the most healing plants found in nature. Long before modern antibiotics were available, healers considered fresh elderberry an integral ingredient in any cold or flu remedy.

The dark purple berry known as elderberry (Sambucus nigra L.) is known for its immune-boosting benefits. Research has found that elderberry can significantly reduce the duration and severity of cold symptoms. Additionally, one study concluded that elderberry has antiviral properties, which can make it a beneficial addition to your cold and flu protocol. This study also found that those participants who took elderberry experienced a significant reduction in the duration of their flu symptoms.

Try elderberry in a capsule, in a tea, in a syrup, or in a tincture.

5. Oregano

You may think of oregano simply as one of the herbs you use to flavor your spaghetti and pizza sauce or marinade meat dishes, but did you know that oregano is also a powerhouse immune booster?

Oregano contains potent essential oils, which are known for their antimicrobial, antiviral, and antifungal properties. One study found that oregano oil is effective in fighting clinical strains of E. coli and P. aeruginosa bacteria, supporting the use of oregano oil in treating bacterial infections.

The essential oil of oregano is most safely taken in a capsule, as the flavor is intense. When taken straight, one drop (even in water) may burn the back of your throat as the oil goes down. As with any essential oil, do not ingest directly. Try using one to two drops in a large pot of soup or stew for delicious flavor and an immunity strengthener. Alternatively, take oregano essential oil as a capsule or diffuse in an aromatherapy diffuser.

6. Astragalus

Astragalus, a member of the legume family, was originally grown in Asia and is used in Traditional Chinese Medicine. There are many astragalus species (approximately 2,000 to 3,000). This primary medicinal species most often used is called astragalus membranaceus.

Astragalus is rich in saponins, a class of chemical compounds found in many plants, which are known for their positive effect on the immune system. Research suggests that astragalus increases immune response in white blood cells.

Astragalus is most often administered as a tincture, capsule, or in whole, dried slices of root that can be added to soups or teas.

How to Take These Herbs

The three primary ways to take the aforementioned roots and herbs are in the form of a brew, tincture, or distillation.

1. Brew: Always choose high-quality, fresh herbs whenever possible. Use the leaves, flowers, or finely chopped stems and roots. Use a ratio of one tablespoon of herbs to approximately one cup of water. Place the herbs and water in a covered pot and bring to a simmer. To steep a strong herbal infusion, keep the lid on while simmering, stirring the herbs frequently. Steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. Store herbal tea in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

2. Tincture: To make a tincture, the herbs are soaked in either alcohol or glycerin for a number of weeks to extract the active components of the fresh herbs. Tinctures can include various cuttings from the plants (roots, stems, flowers) and are usually taken orally under the tongue by using a dropper. Most health food stores, herbal apothecaries, and natural pharmacies carry wide varieties of tinctures for various medicinal needs. Many tinctures are also available online for purchase. Tinctures are not regulated by the FDA.

3. Distillation: An essential oil is the oil of a plant, distilled down into a concentrated oil that is extremely potent. Most essential oils are extracted by distilling a plant’s oils using steam. Essential oils are most often diffused or applied to the skin using a carrier oil, or ingested (though not oils are safe to ingest).

When using essential oils, always start with small amounts to ensure you do not ingest or apply too much at once, which can lead to skin irritation or allergies. Try adding essential oils to a carrier oil (such as coconut oil) before applying directly to the skin.

Most of these herbs are easy to grow in your own backyard, which is why cultivating your own herb garden can be very beneficial. By growing herbs yourself, you can rely on having fresh herbs when cooking soups and stews, as well as herbal remedies for preventive health care and when you’re under the weather. The ones listed above are just a few options - there are so many other herbs you can also grow in your own backyard or windowsill

Many of today’s popular herbal remedies have been used for centuries to boost immunity, diminish symptoms and duration of colds and flus, and keep the body in an optimal state of health and well-being. Exploring what works best for you and your family while gathering what you will need to do so, can have a powerful impact on how you get through the most immune-challenging time of the year.

Why I Tried the Keto Diet + What Happened

"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART"

Over the past few years, my work led me to a writing position with the Chopra Center, which has had me knee deep in health research.


Amid my hours reading through health journals and medical studies, the ketogenic eating style (and its many benefits) kept popping up over and over as a scientifically recognized and effective healing approach for many of the most common health issues of today.


Have you heard of KETO?


At its core, the ketogenic diet (“keto” for short) is a macronutrient ratio that is high in good quality fats, moderate in protein, and low in carbs, with really no room for sugar at all.


Ketosis is when the body burns fat for energy (instead of sugar).


The ketogenic diet was originally developed in the 1920’s for children with epilepsy and can be –– if done wisely –– very healing for the body on a number of levels.


Inspired by the research, I personally decided to give it a try. to see the impact with some of my own health challenges.


Subsequently, I put a little Boulder Nutrition spin on it, to make it work even better.


I coined it ‘The KONSCIOUSLY KETO Approach’


The results were pretty astonishing, which is why I'm excited to share my story with you today!

WHY I TRIED THE KETO DIET + WHAT HAPPENED

Each of us has our own bio-individuality.  What works for one person, may or may not work for another. We all also come with our own ancestry, genetics, family history and constitutions.  What all of this means is truly that we are all unique.  

That said, I wanted to share with you my personal experience in eating (and living) the KONSCIOUSLY KETO approach.

WHAT IS THE KONSCIOUSLY KETO APPROACH:

There are many variations of the ketogenic diet. There are also many common misunderstandings out there when looking at navigating such a change on one’s own.  

In fact, I have heard many people interpreting the ketogenic diet as one that is very meat focused (similar to the Atkins diet), a drastic diet tactic, and even an impossible mission to endure.

In my exploration, I wanted to ensure that I could eat some plant-based meals, have a heavy alkalizing and plant focus, pick high quality ingredients and sourcing, and ensure it is user friendly and do-able in my busy life.

While what works for one person may not work for all people is surely a principle that I stand behind, there are some biochemical universals that I want to address here, so you understand how KONSCIOUSLY KETO works and why. 

THE SIX PRINCIPLES OF THE KONSCIOUSLY KETO APPROACH:

• Plant focused and alkalizing: Plants are the most alkalizing foods you can eat. Alkalizing your body (how it is supposed to be) ensures that your cells are functioning optimally and that you feel healthy and vital.

• Based in ancient nutrition: Eating this way is derived from the hunter-gatherer approach to eating, which is heavily programed in our DNA.

• Full of natural Healthy Fats: When we get enough healthy fat, we feel satiated, calm, energized and balanced.

• Konscious: Choosing our foods konsciously is, what I consider, an integral aspect of healthy eating and living.

• Hydrating: Our bodies need adequate hydration to function. Dehydration is a primary cause of low energy and fatigue. Smart hydration (including electrolytes) makes a big difference.

• A mind-body approach: Our lifestyles, our self-care, and how we move through our days is integral to our health — body, mind and soul. I was sure to include some of my favorite mind-body practices daily.

There are a few areas of my health that I have been focussed on lately –– some of which are more elaborate than others.

Here is what happened when I put the KONSCIOUSLY KETO approach into practice:

Hypoglycemia:

Many years ago I was diagnosed with severe hypoglycemia.  Hypoglycemia is an extreme sensitivity to sugar that becomes dangerous when blood sugar levels dip extremely low.  Hypoglycemia is exacerbated when one eats high glycemic foods, processed sugars, or doesn’t eat enough food altogether. 

Managing hypoglycemia was an anomaly for me for many years, especially as a young child.  Growing up in the 80’s, I surely ate plenty of refined carbohydrates — hello Cheerios — and sugars (a primary part of our diet at the time) and I was constantly in a blood sugar crisis.

As I got older, I was able to learn to manage this better with the blood sugar  knowledge to eat more protein and fat — therefore keeping my blood sugar more stable.

Eating KONSCIOUSLY KETO has made even more of a difference.  My blood sugar has been solidly stable, and I feel more balanced and even higher in energy than ever.  No blood sugar crashes and none of the symptoms that come with them –– cold sweats, quick drops in energy, migraines, shaky ravenous hunger, fatigue and grumpiness.

Thoracic Outlet Syndrome:

Over the past couple of years, I have noticed some morning stiffness in my hands, primarily my right hand. After a visit to the specialist, I was diagnosed with Thoracic Outlet Syndrome (a condition similar to carpal tunnel but involving three compressed nerves instead of one).

After testing the KONSCIOUSLY KETO approach, I noticed my left hand completely self-resolved and my right hand improved approximately seventy-five percent. This is directly related to inflammation.  KONSCIOUSLY KETO is very anti-inflammatory because when the blood sugar is stable, and there is minimal sugar in the body, we can automatically go into an anti-inflammatory state. High blood sugar sets off an inflammatory cascade (tracked by markers in the blood) that exacerbates systemic inflammation in the body.

Hashimotos:

Hashimotos is an autoimmune condition of the thyroid which can mimic hypothyroidsm.  Almost every woman (and a couple of men) in my family has the antibody. I wanted to test out the the KONSCIOUSLY KETO approach to see how it would affect my blood work in relationship to my thyroid. The results (also tracked through my blood) were amazing. Although I will always have the antibody, I currently have no symptoms nor any activation of the autoimmune disease.

I found this study that illustrates it well:

The study looked at 180 people with Hashimoto’s, over the course of 3 weeks, who were randomized to receive the ketogenic diet vs. a standard low-calorie diet. The 108 ketogenic patients ate the study diet, while 72 patients served as the control group and followed a low-calorie diet without any food restrictions or guidelines. Thyroid antibodies (Thyroid Peroxidase antibodies (TPO antibodies), Thyroglobulin antibodies (TG antibodies) and anti-microsomal antibodies), TSH, free T3, free T4 as well as body weight, mass, and composition was measured before the start of the study and after the study ended 3 weeks later in both the study group and the control group.

After just 2 days the results showed a great improvement. 

• Thyroglobulin (TG) antibodies dropped by 40% 

• Thyroid Peroxidase (TPO) antibodies dropped by 44%

• Anti-microsomal antibodies dropped by 57%!! 

This shows a notable improvement in symptoms after just 2 days!

Migraines:

Due to my hypoglycemia, for years I have struggled with blood sugar migraines. This is a common side effect of hypoglycemia.  When my blood sugar dips too low, I often get blurred vision and some tingling in my hands, followed by a migraine –– in that order, like clockwork . Eating KONSCIOUSLY KETO has helped this condition diminish immensely because my blood sugar stays so stable.  

Body Composition:

Toning up and feeling strong in our bodies is something most of us want. The eating and movement plan you see here has directly helped me lower my percentage of body fat, build lean muscle and feel better in my body than I have in years.  This is not just about the number on the scale. This is more about muscle mass, tone, strength, and energy.  During my pilot run I was tracking my body weight, composition, muscle mass, water etc with a body composition analyzer called the InBody 370.

I have never felt better than I do following the KONSCIOUSLY KETO plan. I have begun to make it my regular go-to eating style with some maintenance plan adjustments and some carb-cycling every couple of weeks.

As always, I would love to support you in creating a sustainable and supportive health plan for yourself where you can live your strong, radiant and vital self to the fullest.

Fine tuning our eating is something that is always at our fingertips as we continue to change and transform. Our eating (and our self-care) can match exactly what we are working on in our health and what we want for ourselves for the long term!

Would you care to join our September 15th KETO KLEANSE group? I discounted the price for this round because, ya know…we have all been through kind of a lot lately!

I would love to have you. You can find out all of the details and register HERE.

If you have any questions, feel free to email me (sue@bouldernutrition.com) or drop them in the comments below.

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THE DATA

As promised, here’s a little of the data I have found on many of the ways ketogenic eating may help you too!

If you are anything like me, you like to know the science behind what you are doing with your body and your health. There is a lot of hoopla out there, and just so you know, not all hoopla is scientifically sound. While there is so much well-rounded research on the ketogenic diet, I wanted to be sure to highlight some of the most relevant and revolutionary results for you.

Along with my assistant, Anne Crosby, I went a little research ballistic, and luckily, distilled down some of the most important takeaways from our wide angle lens of research.

Therapeutic use for disease 

One study showed a review of ketogenic eating and an overall improvement in weight loss, cardiovascular disease, Type II diabetes, epilepsy, Alzheimer’s, Parkinson’s and multiple sclerosis.

One case study showed how the ketogenic diet and high doses of vitamin D3 intake (10,000 IU/day) led to changes in some biological markers of breast cancer.

This study examined the effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Lifestyle modifications using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.

Weight Loss Related

One study looked at long-term effects of a ketogenic diet on various physical and biochemical parameters in obese patients. The ketogenic diet acted as a natural therapy for weight reduction in obese patients and there was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol (the “good” cholesterol) in the patients. 

A study done with military personnel on an extended ketogenic diet showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training.

A study on ketosis and appetite-mediating nutrients and hormones  after weight loss showed that circulating ghrelin (the hunger hormone) and subjective appetite which typically accompany dietary weight reduction were reduced when participants were in ketosis. 

Brain Health

Researchers at UCSF have found that ketogenic diets may lower inflammation in the brain through multiple mechanisms. 

MCTs and Ketogenic Eating

This study found that a diet rich in medium chain triglycerides (MCTs) resulted in a greater loss of adipose tissue compared with long chain triglycerides. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.

Mental health

One study suggests that a ketogenic diet may have an antidepressant effect.  

7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.

The Anti-Stress Hormone + How To Increase It

Sometimes I geek out on biochemistry –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Each day, our stress hormones (cortisol and adrenaline) run through our bodies influencing many of our imperative functions –– including metabolism, energy, blood sugar, sex drive and sleep.


When our stress hormones are in balance, we feel generally strong, resilient, positive, and joyful.


When our stress hormones are out of whack things tend to go awry:

• We may try and try and try some more to manage our anxiety, or our high levels of overwhelm and simply find it to be a losing battle over and over again.

• We may wake up in the middle of the night with our minds spinning and lie awake (in a panic) for hours.

• We may notice our high levels of stress are destroying our eating ––we crave sugar, french fries and/or a couple extra glasses of pinot to take the edge off.

• Our thoughts are a hot mess! We may blame ourselves for not being more resilient, strong and grateful.

All we are doing is trying to cope. 🙈


Have you heard of oxytocin (also known as the love hormone)? Oxytocin promotes connection, bonding, and closeness.


Today I want to tell you why oxytocin is my favorite hormone (and maybe the most important of our time!).


Not only is it the feel good, warm and fuzzy, cuddle hormone, but oxytocin also keeps us calm, lowers inflammation and most importantly balances out our cortisol –– the sneaky, chronic and destructive stress hormone that has most of us in a tailspin.


If you are like me, you would most likely prefer your oxytocin be higher than your cortisol –– to relieve chronic states of stress, higher levels of depression and/or anxiety, extra weight gain, and uncontrollable cravings.


The good news is that you can create more oxytocin in your life.


Want to know how? I've got some answers for you today:

 7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.  

 

Not only are these simple, do-able and user friendly to-do's, but they are so very pleasurable, because oxytocin elevates our pleasure –– so feel free to let it fly!

1.     EAT OXYTOCIN PROMOTING FOODS

Yes! You can eat yourself into a more positive and calm state. Balanced-blood sugar, loads of tryptophan rich foods, healthy fats, antioxidants and B vitamins to support your brain chemistry result in higher level of serotonin, higher levels of oxytocin and lower levels of stress.

Be sure to check out the following calming superfoods to feed your body into a more oxytocin induced biochemical state.

• Dark chocolate (specifically raw cacao)

• Black sesame seeds

• Avocado

• Fig

• Quinoa

• Cashews

• Walnuts

• Brazil Nuts

• Wild Salmon

• Spirulina

• Sweet Potato

• Berries

• Wild Mushrooms

• Yerba mate

• Pomegranate

• Organic Turkey

• Whole milk yogurt or kefir

• Eggs

• Bananas

2.     TAKE OXYTOCIN PROMOTING SUPPLEMENTS

There are several (high quality) supplements that encourage the release of oxytocin.  On a biochemical level, there are many ways to boost you up. Here are a few to explore.

• Vitamin D

• Vitamin C

• Magnesium

• Chamomile

• Melatonin

• B vitamins

• 5HTP

• Tryptophan

• L-Glutamine

• GABA

• L-Phenylalinine

• L-Theanine

** often times you can find a blend of many of these supplements that will . support your oxytocin. If you need a little help, let me know. Check out our online apothecary HERE

3.     ENJOY OXYTOCIN PROMOTING MIND-BODY PRACTICES

While it may seem like your monkey mind is not on your side at times when it comes to calming and uplifting your spirits, try these mind-practices to boost your oxytocin and shift yourself out of your habitual stress response.

• Meditation

• Yoga

• Gratitude practice

• Have a good cry

• Personal reflection

• Positive affirmation

• Long deep breaths (to engage to calming side of your nervous system)

4.     CONNECT AND BOOST YOUR OXYTOCIN

Oxytocin is often called the love hormone, the cuddle hormone and even the connection hormone.  Being close to another person elevates our oxytocin.  Try these relational tips and see what happens.

• Hug someone

• Laugh

• Connect with your friends

• Call a loved on on the phone

• Give or receive massage

• Orgasm

• Give a stranger a compliment

• Snuggle your pet

• Enjoy a romantic meal with your partner

5.     MOVE YOUR BODY TO ELEVATE YOUR OXYTOCIN:

When you move your body, you secrete endorphins and oxytocin. These hormones enhance your brain chemistry and are also the primary reason that folks tend to exercise to relieve stress. While cardio works well, you don’t have to go to the extreme, join a gym or become a hard-core athlete. Moving your body in a variety of ways will suffice.

• Dance

• Hike in nature

• Swim

• Go on a bike ride

• Do some cardio

6.     GET OUTSIDE AND SOAK UP SOME OXYTOCIN:

Being outside correlates to higher levels of oxytocin. Soak up some sun. Listen to the sound of nature –– birds chirping, rivers rushing, frogs croaking. The connection hormone is also about connecting to nature.

• Try forest bathing (sit and enjoy nature while doing nothing)

• Camp in the woods

• Read a book in the sunshine

• Sit by a river

• Garden

• Enjoy your lunch under a park tree

• Have a bonfire

• Sit at an outdoor dinner table

• Sunbathe

7.     GIVE FOR THE LOVE OF IT:

We are social creatures and we are wired to help one another. Giving is a neuro-pathway that has been shown to be a powerful way to creating more joy and improving overall health.

• Help a friend

• Make a donation

• Volunteer with an organization that speaks to you

• Give advice (when warranted)

• Help a stranger change a tire

Handling a stressful situation the best you can (with the above knowledge in your back pocket) may help you navigate some of the most common automatic responses to stress that could lead to or exacerbate imbalances in your stress hormones.

Ultimately, you don’t have control of when or what stress life throws at you, but you do have power within your stress response that can be honed and sculpted over time to create a healthier and happier life.

I’d love to hear from you! What is one oxytocin boosting to-do you are going to try? Tell me in the comments below.

SUPERFOODS FOR A SUPER HEROINE LIFE

ALWAYS BE YOURSELF, UNLESS YOU CAN BE A SUPER HEROINE THEN ALWAYS BE A SUPER HEROINE

There are days, when I meditate, walk little Sadie, get my morning work out or yoga in, clear my inbox, write some content, see a few clients, make a yummy dinner, tidy the house, fold the laundry and still have time to cozy up with my man for an episode of Chernobyl.


These are the (rare!) days when I feel like a super heroine. 


Life is full. Especially at this time of year, the longer summer days seem to lend themselves to more outdoor time, more socializing, more fun and more energy output.


I have to carefully pace myself, remind myself to go to bed early, take some downtime, and remember to …

B R E A T H E.


If you are like me, you are a person who’s looking to take a bite out of life, make sure you get enough down time plus find ways to give back.


Hint: If you want to be a super heroine in your own life you need to feed your body with super heroine fuel — to feel your most resilient, strong and energized.


You can cultivate more energy, clarity, focus, and strength by infusing specialized superfoods into your diet, to give you a little boost. 


It doesn't have to be hard, and it sure can taste great.  


I hope you enjoy powering up your plate! 🙌

Here’s to some summertime fun..
.

Check Out My Favorite Superfoods For A Super Heroine Life

You may have heard of the many definitions of a superfood, some are even a little controversial. Many would even say there's no scientifically based or regulated definition of a superfood.

To me, a superfood is a potent and healing food that is packed with nutrients and supports your energy, vitality, radiance and health. You may be thinking, “that’s a lot of foods!”, and you are right. Below I chose a few of my favorites to write about.

I enjoy infusing my diet regularly with superfoods, but especially if I am feeling tired, depleted, stressed or a little off balance.

You may have some of these in your refrigerator or pantry, and some of these may be new to you. Either way, have fun experimenting with superfoods and be sure to let me know how you feel after a good superfood boost!

DARK CHOCOLATE

Do you crave a little sweet now and then? While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high quality dark chocolate, known as cacao, has more to offer your health than you may realize.

The cacao bean contains more than 400 phytochemicals, and many of them positively affect human health. Dark chocolate is rich in flavonoids and studies have shown antioxidant activity, endothelial function, lower blood pressure and assistance in blood clot formation. It is also known as a food to induce high amounts of pleasure.  Try a little…

In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.

TUMERIC

You might know of turmeric as the yellow spice in your curry, but there is so much more to this potent antioxidant rich, anti-inflammatory food. Turmeric is known for having an astounding ORAC (Oxygen Radical Absorbance Capacity) value––a popular scale that measures the antioxidant strength of foods.

Turmeric has been used historically in Ayurvedic and traditional Chinese medicine for its anti-inflammatory healing benefits. In addition, turmeric may promote anti-ulcer activity, supporting the digestive system, and can help fight cancer. These superfood benefits keep you feeling young, spry, and full of vitality.

Try one of my favorite ways to get more turmeric in: Golden Milk!  

BLUEBERRIES

It’s not surprising that blueberries have taken center stage for their vast and dynamic health benefits. After all, they are the most nutrient dense of all the fruits. From rich antioxidant properties to notable anti-inflammatory relief, blueberries are worth ensuring they land on your plate often.

Historically, blueberries are one of the fruit species native to North America. In fact, Native Americans were known to revere these potent wild berries so much that they even developed folklore around them.

The Native Americans called blueberries ‘star berries’ because the blossom end of each berry—the calyx—forms a perfect five-pointed star. Blueberries (along with their leaves and roots) were used in Native American traditions for medicinal purposes, such as relieving stomach problems.

Today, blueberries are one known as one of America’s favorite berries. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

COCONUT

There are few substances on the planet that stand up to coconut oil. 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.

I keep one jar in the kitchen and one in the bathroom!

RAW HONEY

You may think of raw honey as just a sweetener for your tea, but raw honey’s healing benefits go far and beyond.

Studies show that raw honey is antiviral, antibacterial, antimicrobial, and anti-cancer. Raw honey is chock full of anti-aging antioxidants called phenolic compounds, which play an important role in cancer prevention, manage diabetes, and prevent cardiovascular disease.

Raw honey has also been shown to stimulate anti-inflammatory cytokine production––small proteins produced in your cells that govern inflammation and wound healing––making it a powerful anti-inflammatory food to enjoy.

KALE

Kale is considered the most nutrient dense of all the greens out there. Kale can be prepared and enjoyed in thousands of ways. Kale is a form of cabbage (Brassica family) with green or purple leaves, in which the central leaves do not form a head.  

Kale is high in fiber and great for digestion.  Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt and lemon or try our {dairy free} massaged kale Caesar HERE

CHIA SEEDS

Chia seed is highly nutritious, medicinal see that has been used for centuries for its beneficial properties. Chia was a staple for Incan, Mayan, and Aztec cultures. In fact, Aztec warriors were said to fuel up on chia seeds before battle.

High in essential fatty acids alpha-linolenic and linoleic acid, made up of 30% protein, Vitamins A, B, E, and D, and a wide array of trace minerals. Chia is a wonderful addition to your snacks and meals.  

Chia is filling, it has a fun texture, and it is a great way to increase your omega-3’s with a plant rare based source!  Add CHIA seeds to your favorite milk for chia pudding. Try a scoop in smoothies, oatmeal, or yogurt. Need a recipe? We’ve got you covered. Check out our yummy coconut chia pudding HERE.

BEET JUICE

Beetroot juice has recently been given recognition as one of the top recommended superfoods. The juice of this delicious root vegetable is rich in antioxidants and naturally occurring  healthy nitrates.

When consumed, the body converts nitrates to nitric oxide, a compound that enhances blood flow in the vessels and helps lower blood pressure. Because of these beneficial attributes, beetroot juice can increase exercise performance and support heart health.

Research shows beetroot (the reddish roots known as beets) lowers blood pressure and protects brain cells—keeping you feeling healthy and vital. If you like these earthly sweet roots, consider adding them to your super heroin diet!

MACA

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is in the Brassica family, it is related to the more commonly known root vegetables such as radish and turnip.

Loaded with vitamins, minerals, protein, and phytonutrients, maca is know to have a number of health benefits.

These include increasing energy and stamina, balancing hormones (especially during menopause), repairing adrenal function and enhancing sexual function. Ooh la la!

You can find both maca powder and capsules at your local health food store.

GINSENG

You have probably heard of the gnarly but potent root and brightly colored berry known as ginseng. Ginseng has been used in Asia and North America for centuries in both Native American medicine and Traditional Chinese Medicine. Native Americans used ginseng as a stimulant, a digestive tonic, and to soothe headaches, whereas Traditional Chinese Medicine used ginseng to boost energy and vitality, manage diabetes, and support sexual health.

Today, many folks are turning to ginseng as a natural remedy to elevate energy, enhance memory, decrease inflammation, boost sexual function, and more. In fact, ginseng is among the most popular and best-selling natural remedies in the world.

Ginseng can be used in many ways. Try it raw, gently steamed, taken in a capsule, made into a tea, or even finely chopped and added to a stir-fry. Ginseng is a powerful and medicinal food and remedy that can benefit many aspects of your health. Enjoy ginseng benefits however you can!

LION’S MANE 

Have you tried a lion’s mane mushroom? We have a wonderful wild mushroom booth at our local farmer’s market, where I first discovered this potent white and shaggy mushroom.

Lion’s mane is known to boost brain function, support mental health easing symptoms of depression and anxiety, support neurological function, soothe the digestion and boost the immune system.

You can often find lion’s mane at your local health food store. It is delicious cooked up with a blend of other mushrooms in a tasty stir-fry, or even made into a wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms, such as supplements, teas and recently (one of my new favorites) lion’s mane mushroom coffee.

If you are a mushroom person like I am, be sure to give lion’s mane a try.

LOVE 💗

LOVE is the ultimate superfood. In our busy worlds, we are so often rushing through meals, disconnected from our food, it’s source and how it has landed on our plates. Learning to put love, reverence and intention into both the food as we eat it and our food as we prepare it makes a tangible difference in how your body assimilates the nutrients, and how your body metabolizes the food into energy.

Add some LOVE into your meals. Experiment! See how you feel when you have dinner with a loved one, or sit down on a lovely fall day in the park to enjoy your lunch. Light a candle while you cook, chant while you simmer your soups, and give thanks for the abundance you have on your plate.

Every other superfood pales in comparison to LOVE in your experience with food.  

Most of all LOVE your self with every bite.

LOVE YOUR LIVER [PART II]

THE POWER THAT MADE THE BODY HEALS THE BODY

BJ PALMER
 
 

I wanted to touch back in with you after last weeks article (Love Your LIver ~ Part I) to remind you that detoxifying your body (specifically your liver) doesn't have to be daunting (or a horrible experience).


In fact, I am a firm believer that all of the goodness found in natural, pure and seasonal foods can be turned into delicious spring alchemy with just a little bit of practice. 


I put together a few of my favorites for you today, but I also really want you to know that this is just the tip of the iceberg.


Yes, adjusting your palate to natural food (instead of processed foods, if that’s what you are used to) can take a small bit of time, but once you do, you will begin to recognize and enjoy the full flavors of whole foods, natural sweeteners, and pure ingredients –– all the building blocks your body needs for health and radiance.


If you know me, you know I live the pleasure principle every day. I make a point of it because I both want to enjoy all the nuances of daily life and I also want to feel my best.


Guilt-free comfort food is my answer.  🙋‍♀️


Here’s to letting your kitchen creativity soar this spring.


Eat Well!

 

{DAIRY FREE} MASSAGED KALE CAESAR

MARINATED SLOW ROASTED RAINBOW BEET SALAD

LEMON TURMERIC {GRAIN FREE} SNACKING CAKE

P.S. Need a little help? I've got you covered. Click here to get customized support through my spring CLEANSE-OLOGY Program.

P.P.S. Stay tune for part III coming to you soon.

7 WAYS TO LOVE YOUR LIVER {PART I}

GLOW GETTER:  A DRIVEN BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS IN LIFE WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT

Are you ready to get your glow on?

In the spring, according to Traditional Medicine, it is the time to tend to the liver. When we allow the spring to influence our diets, we will create a deep well of spring within, and a radiant glow. 

A healthy liver establishes a smooth flow through your entire being –– body, mind and soul. People with healthy and clear livers are said to be more calm, peaceful and relaxed.

I put together some simple daily practices and ingredients for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)



... because taking care of your health doesn’t have to suck 🙌

Before we dive in, I wanted to take you on a little walk through your liver detoxification process. A short, simple and sweet distillation, just to be sure you get the gist.

There are three important phases of detoxification to take note of: 

• In phase 1, the liver supports the first line of defense against toxicity. In this phase the liver breaks down toxins through oxidation.

• In phase 2, the liver-toxins that have been altered in phase 1 can now be conjugated (or linked to a molecule that will allow its excretion). This process is reliant on adequate nutrients, phytonutrients, antioxidants, and protein. *if you are doing a liquid cleanse, it takes about 2 days until your body will start to breakdown muscle mass.

• In Phase 3, the body prepares to transport the toxins to the elimination organs. There is a need for adequate hydration and elimination for this part to work. 
  

There are some specific ways you can support your liver this spring. While a deep cleanse is always an option, I know it can fell intimidating and restrictive for many of you.


I put together some simple ingredients and daily practices for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)

I hope you enjoy these easy and do-able tips and tricks that will support you in getting your glow on this spring!

Here are a few ingredients to explore in your diet and in your life. While you surely don’t have to choose all of them, filling up your life with a variety these detoxifying ingredients and practices will support your health.

PLANTS

Fill half your plate with a variety of these plants-based foods (organic please) to ensure your liver is supported in the detoxification process.

• Leafy Greens:  kale, Swiss chard, watercress, cilantro, beet greens, dandelion, spouts and mustard greens

• Brassica: Radish, Brussel sprouts, broccoli, cabbage, cauliflower, collard greens, kale

• Sulfur-rich foods: garlic, onions

• Citrus: oranges, lemons and limes (avoid grapefruit and grapefruit juice, which slows Phase 1)

• Love your liver superfoods: artichoke, asparagus, beets, celery, dandelion greens, arugula greens, and dandelion-root tea, nettles, fermented vegetables.

PROTEINS

Now you know for a successful detox (with all the phases rolling along smoothly) you need a good source of protein at every meal. In fact, protein is a cornerstone of detoxification. Here are a few (plant and animal) options to explore, all rich in an important detoxification amino acid called methionine.

• Nuts and seeds: almonds, walnuts, pecans, pistachios, sesame and pumpkin seeds to name a few. One study showed a decrease in liver enzymes with a healthy dose of nuts each day. As always, best to soak and roast before eating for best absorption and assimilation.

• Non GMO Soy: The best versions include are tempeh, natto, and miso because they are fermented and the easiest to digest.

• Legumes: Lentils, chickpeas, beans of sorts digest (and assimilate) better when soaked overnight (for approximately 8 hours) before cooking.

• Free range eggs:  Eat the whole egg. The yolk contains most of the vitamins, minerals, antioxidants and omega-3 fats.

• Wild caught salmon: High omega-3 content supports a healthy liver

• Grass-fed buffalo or beef: The oils in grass fed beef and buffalo (omega-3 and CLA) are much healthier and grass-fed varieties are also full of antioxidants, vitamins and minerals, many of which support healthy liver detoxification.

• Pasture range, hormone free Chicken or Turkey: These varieties are more nutrient dense and of course the animals were treated better.

• Hormone free raw dairy: (if tolerated) Yes, butter is back in (with the health trends) and grass-fed dairy is the kind to look for. High in omega-3’s and A2 milk (the protein type found in grass-fed) is also a wonderful source of glutathione, and important ingredient in liver detoxification.

• Grass-fed Liver: I know it’s a stretch, but for those of you who like organ meets, give liver a try. Liver stores many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with many of the precursors it needs to get rid of toxins.

SUPPLEMENTS

Even with a healthy diet and all the other practices listed here, sometimes your body needs a little extra help. The following supplements (some of my favorites) will help your body detox naturally. If you have specific healthy issues or feel intimidated in creating your own supplement regiment, I can help you HERE.

• Milk thistle: Silymarin, the active ingredient that has been shown to reduce liver toxicity while supporting regeneration. 

• Turmeric: One of natures most powerful anti-inflammatory and has also been shown to support healthy liver tissue and liver metabolism

• Dandelion: A natural diuretic that eases the flow through the liver to eliminate toxins more quickly

• Burdock root: A cousin of the dandelion, cleanses the blood and supports the liver.

• Glandulars: High in vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with many of the precursors it needs to cleanse the liver.

• Alpha-Lipoic Acid: Supports antioxidant activity, the regeneration of other antioxidants (including glutathione), and promotion of healthy liver function.

• N-Acetyl Cysteine (NAC): replenishes intracellular glutathione — needed for detoxification and antioxidant support. 

* In many cased supplement companies have combined many of these ingredients for you in liver detox formulas

HYDRATION

I know you know this, but I am just here to give you a gentle reminder. Your body is made up of a large amount of water, in fact, studies show your body is composed of up to 75 percent H2O. Water is also imperative to flush out your liver tissue, and support your kidneys in eliminating toxins from the body.

Here are a few tips and tricks to ensure you get enough.

• Drink half your body weight in ounces of purified water each day, or more with exercise.

• Drink a large glass of water first thing in the morning before you do anything else.

• Add a squeeze of lemon or a splash of apple cider vinegar to your water for extra cleansing and digestive support.

• Drink herbal tea through out the day.

• If you drink a cocktail or glass of wine, follow with two glasses of water.

• If you get absorbed in what you are up to during the day (like me) set a timer on your phone to remind you to drink water every hour.

• Choose sparkling water over other sugary drinks or sodas

• Bring your water bottle with you wherever you go.

REST & RESTORATION

What is the connection between sleep and the liver? TCM (Traditional Chinese Medicine) observes the connections between the body’s organ systems and sleep cycles. If your liver is needing a little extra support, you many notice you are waking up during liver time (1-3 am) each night.

While detoxifying the liver, your body is working harder than usual and you may need more sleep, restoration, and downtime to support the process.

• Try going to bed earlier, as much research shows that each hour of sleep you get before midnight is worth two hours after midnight.

• Giver yourself permission to get an extra hour (or two) if possible each night while you are giving your liver some extra love!

• Take a detox bath. While a warm bath can actually help you sleep, detox bath (of sorts) can also help your body detox. Some of my favorite detox baths include adding Epsom salts; or essential oils of lavender, wild orange, Roman chamomile; adding lemon juice or apple cider vinegar; adding ground ginger.

• Practice just “being”. Give your self more white space in your day –– even if that sounds impossible. Give it a try.

• Journal, meditate, read, practice gentle yoga, take a nap.

EXERCISE

Any movement is a wonderful addition to supporting your liver in natually detoxifying. Sweating has an even greater effect. While there is more research needed in this area, much of the research has shown that sweat is composed of some level of toxic waste. Moving the body supports the conditions for the body to detox through breathe, stretching, circulating and sweating. 

• Get outside and enjoy the spring with a brisk walk or hike

• Head to the yoga studio (warm classes are great for this) and get your sweat on.

• Find a cardio workout that works for you

• Dance

• Take a sauna

• Do a mini-work out in your living room!

• For best results try to exercise at a pace where you can breath evenly (as that supports healthy detoxification) while being able to carry on a conversation.
  
  

While I know you may not be able to follow through with all of these suggestions, what I intend here is for you to handpick 1-2 practices from each category. Start slow. Add in the ingredients that best suit your life (and your tastes) and build your momentum from there.

Then… share which ones you pick in the comments below. I am so curious and excited to hear the combination you create just for you!

Here’s to a happy and healthy spring season, and your ever growing RADIANT GLOW!

Need a little help?  I have got you covered.  Get customized support through my CLEANSE-OLGY Program.

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

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.

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!

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

THE ANTIDOTE TO YOUR SELF SUFFICIENCY SYNDROME

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

Do you have a weekly to-do list?

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

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


Am I procrastinating?

Am I resistant to something?

Am I uninspired?

Is the timing not right?


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

With the new year ahead, I felt inspired. 

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

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

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

This was my faith it till you make it moment.

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

Sometimes, we have to trust the process. 

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

LOTUS LEADERSHIP
A YEAR-LONG HOLISTIC LEADERSHIP MENTORING PROGRAM
 

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

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

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

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

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

• Align your core values with your business and leadership.  

• Elevate yourself and others to rise in full potential.

...and so much more!

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

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

With love...

 

Photo :: Om Light Photography

ARE YOU PART OF THE EPIDEMIC?

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

I have a Q for you to A...

 

Do you ever feel like you do it all yourself?


Whether it be running your household, taking care of your kids, managing your business or taking care of everybody else but yourself (or all of the above), you are likely part of a major epedemic..


I call it self sufficiency syndrome (SSS).


The reason I want to talk to you about this is simple: I too, am in full SSS recovery and oh boy, it's a doozy. 


For many, H E L P is a four letter word.

 

You know you have SSS if:

• You have a hard time asking for help
• You would rather do everything yourself so that it gets done "right"
• You are an inherent people pleaser to your core
• You chronically find yourself exhausted with too much on your plate

While you may be thinking "I can't always control my life circumstances," what I want to tell you today is that what you can control is how you respond to them.


You can do anything, if you stop trying to do everything.


Asking for help, delegating and leaning in to support and trust have been a challenging yet monumental practice for me in my personal and professional life. As with any of my deep internal work, I have learned so much about myself in the process. 


I have also felt uncomfortable, tentative and extremely vulnerable.


Don't get me wrong, self-sufficiency can be a blessing––but not when we are left burnt out, fried, overwhelmed and exhausted.


Gathering support, in whatever form we need, is an important ingredient for our health and our happiness.  


So today, I want to introduce you to some of the pinacle support in my life: the wonderful, innovative, smart and savvy women, who have joined forces with me, so that I can stop trying to do everything by myself


...because I have learned, it takes a tribe.


You may have seen them if you follow me on Instagram, as they have been doing some fun and informative #instatakeovers. You may have met them if you have joined (or will be joining) me on any of my local or international retreats. You may have even tried out one of their recipe creations from the Boulder Nutrition recipe page.


Either way, each of these three women have become an integral part of my business and I am incredibly grateful for the work we are creating together. 

MEET THE BOULDER NUTRITION TEAM:

Alana Quattro :: Retreat Assistant

Alana is a student at the Institute for Integrative Nutrition, a yoga instructor and natural baker.  Alana's passion lies in the combination of yoga and nutrition to help women heal negative body image and disordered eating. She brings a bright light and loving heart to many of our retreats.  
(@alanarenewellness)

 

Kristine Mahan :: Assistant Program Coordinator

Kristine is in school for her Master Nutrition Therapist degree in Denver. She’s an advocate for functional health care and believes that your whole history is part of your health story. In practice, she wants to specialize in gut health while teaching others the importance of agricultural sustainability and how to properly prepare food for optimal nutrition.
(@kristinemahan)


 

Olivia Hagen :: Recipe Manager

Olivia is a science student at CU, with a passion for healthy food and movement, on the path to her masters degree in Holistic Nutrition. She comes from a huge family of foodies and loves to create and test the Boulder Nutrition recipes
(@mama_alis_cookin)

Back to you!

 

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

Here are a few questions for you to ponder:
 

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

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

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

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

---

Photo :: Om Light Photography