5 WAYS CACAO BENEFITS YOUR BODY, MIND, AND SOUL

Originally Posted On Chopra.com

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.

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.

Explore these five health benefits of this sacred food.

1. Antioxidant Protection

Antioxidants are nutrients (found in many foods) that stop or slow the damage to your cells, by limiting the oxidation process in your cells and protecting your body (and cells) from free radical damage. Antioxidants are primarily found in plant-based foods and when found in high amounts, these foods are frequently known as superfoods (or super fruits).

One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).

2. Improved Brain Health

Did you know that reaching for a piece of dark chocolate after a long stressful day, a challenging time in your life, or simply to help you get better focused was doing a favor to your brain chemistry?

Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.

When you need a little brain boost, reach for a square of high-quality dark chocolate (organic and fair trade, if possible) and enjoy the brain benefits with each bite.

3. Immune Boosting

You now know that cacao is extremely high in antioxidants, but do you know how antioxidants affect your immune system?

One study, performed with rats, suggested that after eating cacao, there was an increase in T-cells—the immune markers in your blood—suggesting that dark chocolate (cacao) directly boosts your immune system through both systemic anti-inflammatory qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-boosting effects. Therefore, cacao was also correlated to promote the maturation of T-cells, the lymphocytes actively involved in your immune response.

Next time you are feeling under the weather and you reach for some homemade chicken soup and some vitamin C, don’t forget to include a little cacao in your immune-boosting regimen.

4. Improve Insulin Sensitivity

Research shows that cacao may reduce insulin sensitivity and insulin resistance, and in turn reduce the risk of type 2 diabetes. Notably, the high-flavanol—a natural compound found in many plants—content of cacao is shown to lower insulin resistance when used regularly over a few consecutive weeks. The flavanols have been shown to both reduce oxidative stress and alter glucose metabolism.

The research demonstrates this with two separate groups. Group one was given high-flavanol dark chocolate and group two, low-flavanol white chocolate. The results showed a more substantial improvement in insulin sensitivity with the group ingesting the darker chocolate.

5. Nature’s Aphrodisiac

The famous Aztec ruler Montezuma is said to be one of the first to tap into the aphrodisiac power of cacao. He was known to enjoy cacao as a beverage spiced with chili peppers, vanilla, or allspice and this beverage was said to be the delight of the royal court.

One study describes dark chocolate as the “queen of natural aphrodisiacs,” containing anandamide (the feel-good chemical) and PEA (phenylethylamine)—the love chemical that spikes during orgasm through the release of dopamine into the brain’s pleasure centers.

Pure dark chocolate also contains the amino acid tryptophan, a precursor to the neurotransmitter serotonin, which is known for the sense of well-being and relaxation it creates. Pure chocolate is also a potent source of arginine, aka nature’s Viagra, an amino acid that elevates sexual stimulation in men and women.

Another study found that consumption of pure dark chocolate may induce vasodilation—a relaxing of the blood vessels. Nitric oxide in the body enhances blood flow and relaxes smooth muscle in the genitalia. Nitric oxide levels are elevated with increased cocoa consumption, linking the vasodilation with the nitric oxide from cacao.

How to Enjoy Cacao

• Raw cacao nibs, straight from the bitter cacao bean, are a great addition to a smoothie, a dessert, or even to mix into your trail mix.

• Raw cacao powder makes for a great hot chocolate substitute mixed with a little bit of raw honey or coconut sugar, or chocolate flavor to a dessert.

• A square of high-quality dark chocolate (with a high cacao content and a low sugar content) will never disappoint.

• Choose organic and fair trade whenever possible.

Cacao has surely proven its merit as a superfood (and super fruit). With a nutrient profile that is astonishing, a delicious flavor that many savor and the seemingly endless and tangible scientific health benefits that span brain health, heart health, immunity, blood sugar, and beyond. Treat yourself—body, mind, and soul—to some high-quality cacao or dark chocolate and see for yourself!

Want to keep reading? See below and peruse many informative articles from Boulder Nutrition:

{AIP} GINGERY GINGER SNAPS

First, I just want to say that these turned out perfectly. I wanted to make a grain-free ginger snap because I used to love eating ginger snaps with my French Canadian Granny, but I don’t do so well with grains. Also, I love warming flavors like ginger and cinnamon during these colder months.

I chose to make them AIP (Auto-immune Paleo) friendly because I personally don’t do well with almond flour which is in almost all paleo baking and I have many clients on the AIP diet for inflammation and autoimmunity. I have been wanting to bake with Tigernut flour for a while now. Though the word nut is in Tigernut, this flour is actually totally nut free.

Tigernuts are not nuts at all. Rather, they are small root vegetables which comprised 80% of our Paleo ancestors’ diet around 2 million years ago. This ancient superfood originates from Africa. It is currently cultivated in West Africa & Spain.

How fun right?

Anyhow….I hope you enjoy these. I followed these directions precisely and they came out perfectly golden, but soft in the middle, just like my Granny used to make.

Enjoy!

PALISADE PEACH CAPRESE

"PATIENCE IS BITTER, BUT ITS FRUIT IS SWEET"

JEAN JACQUES ROUSSEAU

Here in Colorado we love our Palisade peaches. To me there is nothin' better than a late summer peach. This recipe is a fun spin on a Caprese salad and a delightful addition to your harvesty table.
 

This low glycemic fruit is a great late summer fruit to boost up your antioxidant intake without throwing your blood sugar off track.  If you can find local organic peaches in your area, you will notice the flavors are even more full and tasty. 

If you are not a dairy eater, feel free to substitute the fresh mozzarella in this recipe with a nut cheese (such as ricotta) and enjoy!!

BLUPHORIA GREEN SMOOTHIE

BLUPHORIA GREEN SMOOTHIE

Do you need extra energy? Focus? Vitality? Try this delicious and bluephoric (blood sugar safe) blue — green smoothie.

The antioxidant responsible for these beautiful blues are anthocyanin and phtyocyanin which work well to support your body detoxifying, supporting heart health, boosting your metabolism and combatting oxidative stress.

Plus, as a little bonus, check out the recipe for one of my favorite superfoods that is not only super nutrient dense but also one of those rare colors found in nature.

Want to see a recipe demo? You can watch one HERE.

Craving some other healthy recipe ideas? Keep browsing below…

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

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.

WARMING PALEO GRANOLA

The warming flavors of fall fare are infused into this delicious paleo (grain-free) granola. Top with your favorite milk or yogurt and you have yourself a simple and quick breakfast of snack.

So simple to make, and so great to have ready to go!

Cinnamon: Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.

Ginger: 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.

Nutmeg: Another tasty and warming fall spice that soothes indigestion and increases immune function.

Cozy up with this delicious bowl of goodness!

ROSEMARY TURKEY MEATBALLS & SQUASH NOODLES

This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!

Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.

Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.

Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.

{GRAIN FREE} PEAR GINGER CRISP

These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.

Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.

Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.

Grain free to keep it gluten free, Paleo and Keto friendly!

I hope you enjoy this yummy fall treat.

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.

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)

ROASTED FIG AND ARUGULA SALAD

"COOKING IS LOVE MADE VISIBLE"

This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall.  Deeelicious!

Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden?  Not only that, historically figs have been considered a potent aphrodisiac.  

I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.  

Also, take note:  Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.

Enjoy this delicious late summer salad.

HARVEST STYLE ZUCCHINI BOATS

HELLO LATE SUMMER HARVEST!

Now you have another yummy recipe to eat up all those garden zucchinis. This one is a fun compilation of spicy Mexican flavors meets vegan cheese sauce. Even if you are friendly with dairy, trust me this nutritional yeast based delight is worth checking out. (So good!)
 

A wonderful source of vitamin B12, Nutritional yeast is a deactivated yeast (often a strain of saccharomyces cerevisiae) that makes a great sprinkle on any meal, a topping on your bowl of popcorn or a delicious cheesy sauce.  

This recipe blends delicious roasted chilies, peppers, black beans and zucchini all tied together with a tasty sauce.

Recipe Credit :: Boulder Nutrition Team Member Alana Quatro
Photo Credit :: Boulder Team Member Kristine Mahan

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

LET'S MAKE IT SUN-SATIONAL

 

"EVERY SUMMER HAS IT'S OWN STORY"

 

Are you ready for 3 months of BBQ's, fresh garden salads, summery adventures and pool time?  


For me... a wholehearted YES!!! 🙋‍♀️


Memorial Day weekend is the kick-off to summer for many of us. One of the beauties I love about this time of year is the simplicity of the food we can eat. Summery meals are often lighter, fresher and more colorful as well as easier to prepare. Picking a fresh salad from the garden or exploring the local farmer’s market to find seasonal produce can inspire a simple and ‘localicious’ meal to share with loved ones.
 

If you want to stay ahead of the game this holiday weekend (and not feel lethargic and icky come Tuesday) check out some of our favorite tips and treats... 

1.  Prioritize Your Preparation:

Having what we need and want in our kitchens, to feel aligned with our eating, is what I consider the secret to success. When we are surrounded by food we are avoiding, we get into a battle with our will power and our cravings.  

Research now shows that creating healthy habits and positive automatic behaviors will lead us to much better results.  On any given day our will power can be anywhere from a 0-10 in strength –depending on our sleep, stress, hormones, and self-care. Our will power changes day-to-day – not the best thing to rely on. 

What works much better is being surrounded by what we want, and getting into regular routines and rhythms that support our choices.  This way, we can rely less on will power and more on our daily routines.

 

2.   Substitute Smart:  

Feeling deprived is not going to be sustainable for most of us. Enjoying our food and our lives is something that is born from deep within our human consciousness.  Rather than making unattainable goals for ourselves, why not try smart substituting?  

Guilt free comfort food is what we call it! Between Amazon.com, health food stores like Whole Foods, and Google, it is not hard to find substitutions for our cooking, baking, and summer time festivities that are still tasty and delicious (Pinterest is my favorite for this purpose).

Check out some of our favorite guilt free comfort food recipes HERE.

3. Watch Your Whites: 

White sugar, white flour, white rice and all those high-glycemic ingredients that sneak into so many foods will reek havoc on our blood sugar, our digestive tracts and send us into a moody madhouse. 

Rather, try eating a more whole food based diet, (including those smart substitutions), use more natural sweeteners, add lots of fresh seasonal fruits and veggies.

Enjoy the full flavors of natural food.

4. Get Outside: 

There is nothing like getting outside and moving our bodies in the sunshine to helps us get a clear perspective, increase our feel good neurotransmitters, and help us embody our health.  

I consider movement and nature one of our primary foods. When our primary foods (all the other ways we nourish ourselves, along with our eating) are happening, we are surely to make better food choices.  The good feeds the good.

Give yourself some fun in the sun this holiday weekend. Take a walk in the woods or get out and dance to your favorite summertime outdoor music at your local Memorial Day festivities. 

(I will be enjoying some great music down at The Boulder Creek Festival).

5. Make Pleasure Your Practice: 

Most of you know I have your and my pleasure in mind and I surely don't want you to miss out on any of the holiday goodies, so try finding your middle ground in the process. 

In my opinion, restriction is never the answer, but knowing your limit, how YOU best stay in balance, and what you want for yourself (crystal clear) should help to inform your choices.

Take things slow. Bring mindfulness and intention to your eating. Make peace with your plate.

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What are your tried and true tips?  Tell us in the comments below…

Happy Memorial Day!!

SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

This deliciously vibrant beet dressing is the ideal topping to any salad!

An exciting new dressing is the best way to spice up your basic everyday salad! With a perfectly creamy consistency that everyone can love, enjoy this a big beautiful salad with any meal! 

Fun fact: Eating more beets is a great way to boost your immune system, and antioxidant levels while maintaining healthy blood pressure, nerve and muscle function! 

Brighten up your salads with these colorful, healthful, and perfectly textured ingredients.

HAPPY MEMORIAL DAY HUMMUS

No matter what your Memorial Day weekend plans are, this hummus is bound to be a hit with any crowd! 

Memorial Day weekend is usually spent basking in the healing summer sunshine. Whoever you decide to spend this holiday with, there will surely be a need for plenty of snacks to enjoy outdoors. This perfectly creamy and filling hummus is the ideal snack to dig in with everyone! 

Chickpeas are a great source of plant based protein. Matched with healthy fats from the oil, nutritious garlic, and loads of vitamin C from lemon, this hummus is the perfectly nourishing and yummy spread that everyone can relish. 

Be sure to take note of our special secret ingredient: chickpea water! This liquid, also known as aquafaba, is the upcoming trend especially in the vegan community. It is commonly used as a binder substitute for eggs in baking. It is the perfect ingredient to make this hummus as creamy as desired. 

No need to stress over what food to bring to your weekend get together! Look no further than this delicious dip that is sure to be a hit!