MUDDLED STRAWBERRY HIBISCUS SUN TEA

MUDDLED STRAWBERRY HIBISCUS SUN TEA

This fun summer sun tea is perfect for these hot days, keeping your hydration game strong, while enjoying summer flavors that pamper your palate.

I used monk fruit to sweeten (but feel free to choose your favorite sweetener). Monk fruit has no after taste, and no blood sugar spikes, and works perfect when stirred into cold beverages!

Hibiscus flowers:

• are full of antioxidants

• are high in vitamin C

• decrease inflammation

• support liver health

• lower blood pressure

Watch my Instagram demo REEL HERE!

This is an OG favorite for me. It is seasonal and so quick and easy to make, and so refreshing.

I love having a pitcher to sip off in my fridge, all summer long.

Here’s to fun flavors of summer and hydrating smart!

Want to keep experimenting in your kitchen? Here are many more Boulder Nutrition recipes to explore:

SIX HEALING VIRTUES FROM BALI

I’ve spent the past few days settling back in at home after a beautiful and healing retreat week in Bali.

I needed this retreat as much as my guests this year, and I declared a very clear and much needed retreat intention before I left. 

To do some deep inner healing within my nervous system.

This spring, I have been holding a lot of tension in my body. I could feel it deep in my cells and embedded in my nervous system. The state of the world combined with the ups and downs of being a human had left me with some residual stress and intense nervous system holding patterns that I was not resolving as well as usual.

To be totally transparent, I was having a really hard time relaxing and sleeping.

While I am still sorting out exactly what converged for me in Bali, I am more certain than ever that the land of Bali is one of the most healing places I've ever been –– for me and for my guests.

🌺 The Bali magic is palpable!

I am happy to say, over my 10 day stay, I experienced some very deep relief, stress resolution, restful sleep, and found myself coming home with a much deeper well of joy and happiness than I have felt in a very long long time.

Just last night Jason affirmed to me that I seem much lighter than before I left.

To that end, and in celebration of the SATIATE YOUR SOUL ~ BALI 2023 dates opening for registration today (with limited space!), I wanted to share some of the healing virtues of Bali that inspire me most, and keep me returning year after year.



SIX HEALING VIRTUES FROM BALI:

• RITUAL: If you know me, you know I like to ritualize my daily tasks whenever possible. Within Balinese Hinduism there are many daily, monthly, and seasonal rituals that underscore the spirituality of the Balinese. From how they set the table for a meal, to creating elaborate flower mandalas, to their monthly full moon ceremonies (pictured below), mindful nature-based ritual plays an integral part in the daily life on Bali.

• BEAUTY: Within the Balinese ritual and daily living is the practice of beautification. The flowery aroma and decor, the intricate wood carved doors, the ancient stone temples, and the household stunning Hindu statues are very unique to Bali. Even the Balinese Governor announced a beautification project this past year to beautify resident houses, roadsides, and the airport. The locals celebrate many time-honored beautification traditions every day.

• FLOW: To truly learn the meaning flow, all one needs to do is accompany a Balinese driver on the local roads. While the traffic can seem overwhelming for a newcomer at first glance, the Balinese are masterful at being peaceful, swift, smooth, kind, and considerate of the greater good even while driving in traffic. Gentle honks let fellow drivers know when one is approaching, and the whole road ecosystem (scooters included) moves like an intricate school of fish in the sea.

• REVERENCE: Daily tasks such as cooking, eating, cleaning, and praying are infused with reverence. I love to watch the Balinese make their daily flower offerings, or listen to the sound of the handmade brooms as the locals sweep flower petals off of the sidewalks.

• ANCIENT MEDICINE: From ancient to modern healing, you can find it all in Bali. You've got to love a place where massage is considered one of life's staples. Deep restorative body work, vast spiritual practices and healers, flower petal baths, reflexology, facial massage, whole food based cooking, and essential oil therapies are some of the many options to explore. The best part is these healing practices are so affordable and accessible.

• SOULFULNESS: Soulfulness is palpable in Bali. The people are smiling. They are kind. They are gentle. I often consider how busy we think we are here in North America. The Balinese have the same demands of work, family, household chores, and taking care of their children. They are busy too, yet they prioritize living with soulfulness –– and it shows.

Tiny micro-shifts in how we move through our days can make a big impact on the quality of them.  

My hope is that some of these healing virtues will provide inspiration for you, as they've surely done for me.

As always, may this be of service,

 

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Interested In Joining the SATIATE YOUR SOUL ~ BALI 2023 retreat? Learn about all of the details HERE (limited space!)

GREEN GODDESS SALAD WEDGES

These are fun ways to make your favorite salad into finger food.

With a fun spring twist and one of my all time favorite dressings, this could be a perfect dish to share with your family and friends.

Feel free to customize these with your favorite toppings and dressing.

YOU DON'T HAVE TO BE PERFECT

As a nutritionist, many people assume I eat only salads, kale, and goji berries.

Occasionally, I run into my clients at the grocery store and am met with curious eyes peering into my grocery cart: “What does a nutritionist eat?”

While I love me a tasty, colorful, and seasonal salad for sure (pictured above), just the other night, I ate pizza 🍕.

Our eating does not have to be “perfect” for us to be healthy. 

How we think and feel about what we eat is every bit (or more) as important as the the ingredients on our plates.

And, while I love many of the trendiest health food products on the market, very few are imperative for you to be healthy.

​Your health is not about green juice or roasted celeriac.

I say this because I want you to know that wherever you are, and whatever resources, health foods, time, and money you have available to you, you can improve your health –– even if you live in a food desert.

When we focus on befriending our biochemistry — balancing our blood sugar, feeding our metabolisms all the macronutrients we need, and (if needed) learning our food allergies — we can make  informed choices that will foretell how we will feel over the coming hours, and even days.

We can eat to feel how we want to feel.

Two weeks ago, after a beautiful mountain hike, Jason and I went to a little tavern in Red Feather CO, near our cabin, and shared the most heavenly jalapeño mac and cheese.

It wasn’t gluten free, nor dairy free. I am not allergic to either, so occasionally I eat them.

When we are stressed about our eating, or consumed with eating “perfectly”, we overlook our primal love affair with pleasure and the complexity of how food plays into our physical and emotional satiation.

I love how healthy food tastes, but occasionally I make a different kind of choice.

When I decide to indulge, I have learned to pause and decide with my whole self––no shame, just pleasure.

To that end, eat well and be kind to your beautiful self!

WANT TO KEEP READING? Enjoy these other articles by Sue.

GRAIN-FREE STRAWBERRY COCONUT SHORTCAKES

Here is a fun spring treat for you. As you connect with your inner mother archetype this mothers day season, this delightful treat will bring just a little bit more sweetness into your life.

Grain-Free, Gluten-Free, Paleo, and Vegan.

From my inner mother to yours,

Enjoy!!

Want To Keep Cooking? Here are some more recipe favorites to explore.

CHICKEN, MUSHROOM & SPINACH STROGANOFF

CHICKEN, MUSHROOM & SPINACH STOGANOFF

This has been a go-to comfort food for me for the last few months. It is quick, simple and very tasty. The ingredients are pure, organic, and all very nutrient dense.

Sometimes we just need a little creativity with our go-to weekday meals, and I promise you can make this one in just twenty minutes.

We’ve been having this for dinner with either cauliflower mashers or regular old mashed potatoes (I love to use fingerling potatoes for mashers).

kite hill makes a wonderful dairy-free sour cream, so give that a try if you are not eating dairy.

I love adding greens right into the skillet at the end, and really any of your favorite greens will work.

SEVEN EATING RITUALS TO BRING MORE JOY TO YOUR MEALS

BY SUE VAN RAES (ORIGINALLY POSTED ON CHOPRA)

There is something about the change of season that has shifted my energy this week.

Maybe it was finding the perfect bouquet of tulips to bring home to brighten up my kitchen, or the excitement of signing up for this years local farm's CSA, or planning our (long overdue) family dinner spring menu for this weekend.

These simple rituals of infusing my kitchen and setting my table with spring 🌷 excite my whole being.

It is so powerful to not only focus on what we do, but also on how we do it.

As with any other areas of life, we can create meaningful ritual within our eating.

In cultures far and wide, various food rituals have been celebrated, cherished, and passed down through the generations. Ritual has been known to give people a sense of connection and presence since the beginning of time.

Simple and small gestures can make a big difference in how we nourish ourselves.

One of the most important ways to ritualize our eating is through matching our how with what we are intending for ourselves and what inspires us.

This may come from a family tradition, a sweet memory we have, or something (small or big) that we do to make our ordinary extraordinary.

Research shows that bringing ritual to our eating leads to an increased level of joy and pleasure during meals.

Let’s celebrate spring together in a way that nourishes every part of our lives. Here are some of my favorite ways to ritualize our eating.

1. Prepare Your Food With Intention And Mindfulness

You may focus your attention more on your eating and less on the act of preparing your food. In the tradition of Ayurveda, attention is encouraged in both activities. Sadhana is a common Ayurvedic practice of being present in everything you do. Food prepared with sadhana is food prepared with intention, prayer, mindfulness, and awareness. This kind of preparation is said to enhance the potency and vibration of your food.

Traditionally, Sadhana is seen in examples such as the grinding of masala in the mortar and pestle while chanting, praying, and being surrounded with community and love. Notably, the kitchen is often considered the heart of the house. The kitchen is where food is created to nourish your whole self, where your love for your family (and yourself) can turn into a nourishing meal. One study showed that people chose healthier foods when the food was self-prepared.

Try this:

• Start with simple foods and recipes.

• Set an intention for the food you are cooking.

• Bring your attention to creating healing food for yourself and others.

• Think of your food preparation as a sacred act to nourish those who will enjoy the food.

• Chop your ingredients slowly and mindfully.

• Create a sacred space in your kitchen through creating ambiance, praying, chanting, singing, or meditating.

2. Set a Seasonal Table

Every season is full of opportunity for a decorative seasonal table. From simple to complex décor, you can bring your own creativity and flare to the table. Whether you are sharing a romantic meal with your beloved, entertaining your favorite friends, savoring a quiet moment to yourself, or enjoying a family meal celebration, take a moment to set your table.

With a sacred seasonal space to sit and enjoy your meal, not only will you connect more deeply to your mealtime, but you will also honor nature and the seasons in the process. Sitting down to a pretty table (of your choice and style) can set the stage for you to feel comfort, intention, and presence when you eat.

Try this:

• Clear away the clutter, papers, and various things that pile up on your table.

• In the fall, gather pinecones and place them in a pretty bowl as a centerpiece, or create a cornucopia of fall harvest vegetables.

• In the winter, decorate your table with holiday colors, a sprig of fresh pine on each napkin, and a candle lantern in honor of the winter holidays you celebrate.

• For spring, adorn your table with spring flowers and colorful napkins to brighten up your meal.

• In summer, set an outdoor table, use your garden or your local farmers market to add floral touches, and fill your table with the seasonal produce, local wine, and the full flavors of summer.

3. Light a Candle

There are many traditional rituals of lighting a candle that span cultures all over the world. The thread they all seem to have in common is presence, gratitude, solace, and a deep honoring. The flickering light of the candle is known to soothe the soul. The dim light the candle radiates relaxes your nervous system, which prepares your digestion for optimal function. One study showed that in a group of elderly people, the addition of dim lighting enhanced and calmed the overall mood of the group.

Lighting a candle each time you sit down to enjoy a meal is a simple yet effective ritual to remind you of whatever feeling or tone you want to bring to your meal. Lighting a candle reminds you to pause, slow down, and create a beautiful ambiance in which to sip and savor.

Try this:

Each time you sit down to a meal, take a short pause and light a candle. If you share your table with friends or family (including children) have them take a turn lighting the candle and/or blowing or snuffing out the candle. Change your candles and candle holders based on the season, the holidays, your creative décor, or what you are calling into your life and health.

4. Practice Gratitude

Gratitude helps you the see the goodness in your life—even amid struggle or strife. While eating can be pleasure-focused and enjoyable, mealtime and eating can also come with confusion, stress, and even anxiety. Practicing a state of gratitude has many diverse and positive results that can benefit your eating experience, your health, and beyond.

Gratitude creates a positive state of mind. Gratitude elevates your body with loving thoughts and hope, while also reversing negativity and self-criticism. One study showed that practicing gratitude may lead to healthier eating habits in young adults. Bringing yourself into a positive state of mind is always helpful for creating a healthful eating experience for your body, mind, and soul.

Try this:

When you sit down to a meal, either alone or with friends and family, take a moment to practice gratitude (you can do this for a few moments in your mind if you are not ready to share this with the rest of the table).

• Consider holding gratitude for the source of your food.

• Thank the farmers who grew the food.

• Honor the person who cooked the food.

• Celebrate the abundance of food to elevate the health and wellness of your body and your life.

Consider finding gratitude for all the good in your life, the highlights of your day, the overcoming of challenges, personal strength, and the well-being of those who you share your meal with.

5. Slow Down and Breathe

One easy way to bring ritual and presence to your eating is through your breath. Slow, deep breaths activate the parasympathetic (calming) branch of your nervous system, and create an optimal state for digestion. Studies show that when you are in a more peaceful state, such as after practicing yogic breathing, you can improve the symptoms of IBS. Breathing before you take each bite allows you to pause, slow down, be aware of what is arising in your body and bring more mindfulness to your eating.

Try this:

As you sit down to a meal, take a slow, deep breath in between each bite. Notice how this can slow down your eating, relax your mind-body system, and heighten your awareness during your meal.

6. Create an Alfresco Meal

The simple act of taking your food outside can do wonders for your psyche. Clearly, not all days will be suited for this, nor are all outdoor environments, but there are likely more opportunities on your calendar and in your proximity than you may think. Consider exploring the inviting green spaces of your yard or garden, or the tree-filled park by your office. With the warm sun shining down on you, the shade of a big apple tree, or candlelight on your back patio on a summer night, you can soothe so many aspects of your soul.

One study showed an improvement in health issues (up to 7 percent of depression cases and 9 percent of high blood pressure cases could be prevented) when folks spend time in nature, or green spaces at least once a week for an average duration of at least 30 minutes.

Try this:

• Take a picnic blanket outside under your favorite tree to enjoy a simple lunch.

• Set an outdoor table with candles for a romantic dinner with your loved one.

• Walk (or drive) to a nearby park on your lunch break to find a picnic table to sit and enjoy your break.

• Bring your morning coffee and breakfast outside onto your back patio to begin your day with some early morning sunshine and time to reflect and enjoy your breakfast.

7. Eat With All Of Your Senses

Your senses are your vehicle for pleasure. The taste of each bite on your tongue, the smell of each unique spice, the beauty of the colors on your plate, the sound of laughter or silence as you savor your food, and the different textures of the assortment of food and you chew. Tuning in to the senses will accentuate your pleasure and your presence as you eat.

Your senses are alive in each moment. Therefore, observing your senses while eating can support you in becoming more present during mealtime.

Try this:

Before you begin each meal, enjoy the beauty and abundance of the food on your plate.

• Smell the aroma of each item before you take a bite.

• Notice the variety of textures as each bite hits your palate.

• Taste the fullness of the flavors (salty, bitter, sour, spicy, and sweet) that stand out within each dish.

• Enjoy the sounds around the table—the laughter or chatter of those around you, or the stillness and silence of quiet space for yourself.

Bringing customized rituals to your eating is a wonderful practice for your health. The variety and uniqueness you create can be crafted just for you by you to enliven your awareness, intentions, mindfulness, and so much more. As always, start small and simple and watch your eating rituals evolve along with you and your family.

Give yourself a little extra joy and pleasure this season. You deserve it.

And, thank you for being here. Your presence continues to inspire me so deeply.

All love,

BALINESE CHICKEN SOUP {SOTO AYAM}

When it comes to food, there are various kinds of cravings (wise, dispersive and associative). While at home, mostly hunkered down, I have found myself daydreaming of Bali and how much I miss leading retreats!

So, on a chilly night last week, I decided to simmer up a little pot of Bali, in the form of my favorite Balinese soup –– a bowl of heaven that I can't wait for you to try!

The Balinese love a good bowl of soup, all year round. Being a soup-a-holic myself, I love to give the many traditional soup variations a try.

On my Bali retreats, we are so lucky to get to cook with an amazing Balinese chef who teaches us the foundations of Balinese cooking, which is where I learned this recipe. You can also use the same recipe for a vegetarian version by subbing chicken broth for veggie broth and chicken for tofu.

This one is an old favorite, found in so many variations all over Bali, and full of amazing spices and nuances.

EARLY SPRING GREEN SHAKSHUKA

EARLY SPRING GREEN SHAKSHUKA

This is a fun and tasty spin on the traditional Shakshuka. Spring greens galore, with a nice pop of (mildly) spicy salsa verde and flavor.

I love to find ways to incorporate early spring greens (since I love them and there is not much else in season) into my meals, without feeling like salads are the only way.

With the weather being all over the place (here in Colorado anyways), this yummy dish can be light and springy, or warming and spicy.

Feel free to use any veggies you have. I chose zucchini, leeks, and whichever spring green(s) I have on hand

Eat well!

WANT TO KEEP COOKING? PERUSE BELOW FOR MORE RECIPES AND HAVE FUN IN YOUR KITCHEN!

BEET GINGER COCONUT BISQUE

BEET GINGER COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets), pungent (spicy) from the fresh ginger, and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.

We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.

And I just love the crunch of the kale chips on top. So much texture and flavor fun.

And yes! Another Butcher Box Win:

I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE

Want to get cooking? Check out the many more Boulder Nutrition recipes:

CAULI-RICE KITCHARI

All the warming spices and flavors of a traditional Kitchari (a traditional Ayurvedic recipe that is full of flavor) mingled with a delightful cauliflower rice.

The colors, scents and flavors will have you experiencing some of the highlights of the fall season.

Kitchari, a plant-based protein porridge, was traditionally used to detoxify the body, nourish and balance the doshas (the energies that define one’s make up), reduce inflammation and heal the digestive system. This therapeutic meal will support you in your health and vitality this season.

Enjoy this warming bowl of goodness…

THE SCIENCE OF GRATITUDE [AND 10 THANKSGIVING RECIPES]

As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.


This was, no doubt, one of my hardest pandemic moments.


It is often these darker moments of life that shine the light on what we cherish most.


For me, this Thanksgiving season is illuminating a whole new level of gratitude.


While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.

Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. 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.

• 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.

• Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.

• Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.

Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.

As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky. 


Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.

Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.


Eat well, rest deeply, and take extra good care of you.

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Roasted Rainbow Beet Salad

Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!

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Farmers market Green bean casserole

I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.

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Crispy balsamic roasted Brussels

This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.

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Celeriac Mash Up

I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!

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Charred Beets and beens

I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!

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Gluten-free Peasant loaf stuffing

Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.

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pasture-raised Turkey confit

I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.

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grateful cranberry sauce

This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.

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wild mushroom miso gravy

I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.

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Horn of the moon pumkin pie {with coconut cream}

A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!

From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.

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SHAVED BRUSSELS SPROUTS, KALE AND POMEGRANATE SLAW WITH ACV DRESSING

This is my last salad recipe for the season, as I am inspired to turn towards sharing more soups and skillet meals to warm your body and heart, but this hearty late fall salad may be just right for your Thanksgiving table or your mid-week refuel.

Both the kale and Brussels in this recipe are hearty greens packed with some of natures most star nutrients.

And who doesn't love a pop of pomegranate!

Shall we talk about Persephone and the pomegranate?

Pomegranate is the fruit that is depicted in the ancient Greek myth of Persephone and her abduction with God of the underworld, Hades, where he kept her in the underworld all winter long (a metaphor for the darkness of the winter months).

By eating a few pomegranate seeds, Persephone was tricked into committing herself to Hades—the pomegranate being a symbol of the indissolubility of marriage. In the myth, Persephone’s visit from the underworld is marked by the end of winter and the arrival of spring.

Today, pomegranate is especially known for its antioxidant rich nutrient profile. Pomegranate has a high level of the flavanoid, known as anthocyanin (the anti-oxidant responsible for the dark red color in foods such as raspberries, black berries, red cabbage and red onion. Studies show anthocyanin promotes anti-inflammatory benefits as well as a healing impact on health issues such as high blood pressure, cardiovascular disease and liver function.

Want to keep cooking? Enjoy a variety of other recipes to explore below:

ROASTED DELICATA SQUASH WITH FIGS, ARUGULA, AND TAHINI DRIZZLE

I love collaborations…

This recipe share is one of my favorite to date! Elise Museles, author of Food Story: Rewrite The Way You Eat, Think and Live is the generous contributor of this gorgeous recipe. Check her out and be sure to pick up a copy of her new book right HERE!

Grab this delicious recipe and savor this incredible dose of fall goodness.

This bowl goodness is packed with ingredients to get you in mood for fall. You can use any winter squash in this recipe—butternut, kabocha, kuri—but I like Delicata because you don’t have to peel it (and it looks so pretty).

Top with the satiating tahini drizzle and enjoy every autumnal bite.

Add all the ingredients to a bed of arugula, a good source of zinc to improve blood flow and a popular aphrodisiac among ancient Romans and ancient Egyptians, and marry all of the flavors with an elegant lemony tahini dressing.

Let’s be honest: figs are the sexiest fruit out there, so it should be no surprise that they have been known as an aphrodisiac from antiquity, containing nutrients to fire up sexual stamina. Fun fact: they were even Cleopatra’s favorite fruit! You can use any winter squash in this

Recipes excerpt from the book Food Story: Rewrite the Way You Eat, Think, and Live by Elise Museles © 2021 Elise Museles, reprinted with permission from the author and the publisher, Sounds True, Inc.

Elise Museles holds four certificates in holistic health and integrative healing. She is on the Environmental Working Group board of directors and has been a National Institutes of Health (NIH) grant recipient for five years in a row. A sought-after speaker, she is also host of the popular Once Upon a Food Story podcast. Her work has been featured in O, The Oprah Magazine, Forbes, Health, Self, ELLE, Well+Good, The Chalkboard, mindbodygreen, and other outlets. For more, visit elisemuseles.com or check out her new book Food Story: Rewrite the Way You Eat, Think, and Live.

EMBRACING PREVENTION

"EVERY JOURNEY BEGINS WITH A SINGLE STEP"

I have a Q for you today:  Amid the many other to-do's you have in your life, where does your daily health care fall on your list?


If you are like me, you might find yourself swooped into work deadlines, kid activities, supporting many others in your life, and maybe even binge watching Netflix or loosing yourself in some social media scrolling. 


Time can slip away so quickly in today’s bustling world.


Staying on top of our health takes a lot of diligence, awareness and empowerment. For me, somedays it can feel like a full-time job.  

Each year, as you may know, October is dedicated to Breast Cancer Awareness Month. I wanted to highlight The National Breast Cancer Foundation. The National Breast Cancer Foundation provides help and inspire hope to those affected by breast cancer through early detection, education, and support services

In my practice, Boulder Nutrition, I both treat and support many women in both breast cancer prevention and nutritional support during treatment for breast cancer.

So today, I wanted to dedicate the following article to:

• Honoring the unbelievable journeys that so many woman (and men) have faced through breast cancer.

• The many people whose lives have been touched by cancer, directly or through loved ones.

• Understanding early detection, prevention, self-care and taking the best route to understanding our unique health and hormones.

• Gathering all the most current research and information so that we can do everything we can to EMBRACE PREVENTION.

*EMBRACING PREVENTION* 

 

The current research states that women today have a 1 in 8 chance of receiving a breast cancer diagnosis. While this is a scary fact, it is also one that we can change with some of these important prevention steps. 

In a review of 81 different studies, there is evidence showing that if we could improve our lifestyles and our overall health, we could collectively decrease the rate of breast cancer by 40% or more.

Here are a few ways to ensure we are doing everything we can to keep that decrease on the rise:

1.  EXAMINE

*According to John Hopkins medical center:  "Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.”

The recommendations are to self-examine at least once per month (if not more) to not only get to know the way your breasts feel but to stay aware of any changes (big or small).

There are three optimal ways to perform a self-exam:

• Perform self-exams in the shower, including armpit areas. Use a circular motion with a medium pressure.

• Perform self-exams in front of the mirror and get to know how your breasts look. Stay aware of both visual changes, and textural changes.

• Perform self-exams lying down. When we lie down, our breast tissue spreads out and we have a different kind of access. Raise the arm of the breast you are examining and use a medium pressure and a circular motion.

2.  SLEEP

We all live in today's bustling and busy world. If you are like me, sometimes it feels like it is impossible to catch a break.  

While our world is getting faster and more full, our sleep is becoming even more relevant to our overall health.  

The Facts:

• If you sleep eight hours per night (or more), you lower your chances for breast cancer by 72%.

• Trouble sleeping? Add in a time released melatonin (which also decreases breast cancer) to help with deeper more restful sleep, as well as overall antioxidant and immuno-support.

3. CLEANSE

Your liver is the most valuable organ when it comes to breast cancer prevention.

When your liver is healthy and strong you can effectively metabolize excess estrogens and other toxins in the body. When a toxin binds to a hormone receptor, it usually binds permanently, blocking/preventing the body from a healthy function and metabolization of that hormone.

This is not a recommendation to go on crazy liquid diets or the master cleanse, but rather a chance to do a simple seasonal clean eating plan, including detoxifying herbs, remedies, foods, and supplements.

Consider:

• Keeping your body and your diet as "cleanse friendly" as possible day to day.

• Minimizing your fish intake to 2-3 servings per week to avoid heavy metals (and stay away from fish known for extra high heavy metal toxicity).

• Take detoxifying supplements and herbs (see below).

• Perform a seasonal cleanse or purification to keep your body cleansing regularly.

• Detox your home from synthetic (toxic) products that can be replaced with more natural cleaners, detergents, scents and products.

4.  NOURISH

The ways in which we feed our bodies is very integral in how we feel, in the levels of internal inflammation we have in our bodies, and in how our hormones respond and balance out (including estrogen)

There are three very important aspects to consider in your diet for breast cancer prevention:

1.  The quality of our food (whole, clean, natural, organic).

2.  The inflammatory characteristics of our food.

3.  The insulin response to our food.

Some dietary recommendations:

• Eat a diet based on whole natural ingredients. Eat organic whenever possible.

• Add lots of leafy green vegetables, especially of the broccoli family. *A study in JAMA (Journal of American Medicine) showed that eating 5 servings of the broccoli family (cabbage, Brussel sprouts, kale, broccoli, radish, cauliflower etc.) decreases breast cancer incidence by 50%.

• Avoid inflammatory foods such as gluten, sugar, refined carbohydrates and artificial ingredients.

• Be careful with soy. Over 95% of our American soy is GMO so if you are going to eat it (in small amounts) be sure it is organic. *A recent study from JAMA (Journal of American Medicine) states that small amounts of soy actually decrease the recurrence of breast cancer.

• Eat low glycemic food. Keep your blood sugar stable. High levels of insulin (caused by a diet high in sugars) cause both inflammation and an imbalance in hormones, including estrogen. A high glycemic diet increases chances of breast cancer by 44%.

• Eat healthy natural fats found in nature. (No need to eat low fat, just good quality fat.)

5.  BOOST

It is important to remember that dietary supplements are not meant to substitute for medications and treatments involved with breast cancer, but they can give you a better chance at staying healthier longer. 

Supplements, if used correctly, boost our energy, send high powered antioxidants through our bodies, and provide the balanced nutrition and high-powered super fuel we can almost always use to improve our health, either preventatively or to treat our common health issues.

The fast pace and high intensity of our modern lifestyles, increased stress levels at home and work compared to times past, and the incredible amount of toxic burden in the air we breathe, the water we drink and the food we eat all dramatically increase the body's requirements for nutrients -- not calories, but nutrients, the biochemical constituents we need to adapt to and compensate for the challenges of modern life.

Buy fewer supplements and buy the high quality, natural, pure and professional grade supplements so that you get the most value and you see the results you want.

Supplements to consider:

• A high potency multivitamin: A well rounded dose of all the essential vitamins and minerals will ensure the best cellular, metabolic, and detoxification mechanisms in the body.

• Omega 3: Omega 3's are some of the most potent and anti-inflammatory oils you can add into your supplement protocol. *Studies show that when a woman has adequate levels of omega 3's she decreases her chance of breast cancer by 32%.

• Probiotic: I am sure you have heard about the second brain, or the microbiome? Daily doses of a well-rounded LIVE probiotic will ensure your digestive flora are in good standing supporting you in the optimal absorption of all the other nutrients you need to feel your best.

• Iodine (with Selenium): Iodine deficiency is very common (more often noted for the thyroid). Supplementing with iodine has been shown to help the normal structure of the breast tissue. Adequate iodine literally turns off the production of estradiol.

• DIM: Diindolmethane is the phytochemical produced in the digestion of the brassica family (broccoli) is integral in the metabolizing of estrogen through the liver. DIM literally balances hormones from PMS to menopausal symptoms to decreasing risk of breast cancer.

• Vitamin D3: Vitamin D deficiency is extremely high (even in sunny areas). Vitamin D3 Inhibits growth of breast cancer cells. Ensure that your levels are where they need to be, if not add regular dose of vitamin D.

• Whey protein: Whey protein boosts glutathione levels in the liver and aids the body in the detoxification process. Whey is also known to chelate to heavy metals (such as mercury) and aid in the elimination through stage II detoxification.

• CoQ10: If you are deficient in CoQ10 (usually from being on a statin drug) you increase your risk of breast cancer by 800%. If you are taking a statin drug, please take a regular daily dose of a highly concentrated CoQ10.

I know this is a lot to keep track of, so I created a little check list for you to download:

I know many of you have been through incredible journeys of your own, and found oodles of information, resources, support and hope.  Please comment below with any tips, websites, books, or pieces of information you think we should know about.  Your knowledge is so valuable.

If you have questions, stories, confusion or anything at all that you would like to share, please join our conversation in the comments below.

With All Love,

Sue

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OUR ONLINE APOTHECARY WILL GIVE YOU AN EASY AND EFFiCIENT WAY TO KEEP YOUR SUPPLEMENT PROGRAM CONSISTENT.  COME ON OVER AND CHECK IT OUT HERE

 

GREEN BEAN CHIMICHURRI

This incredible autumn style chimichurri is just what the nutritionist ordered to turn almost any meal into a meal masterpiece.

Grass-fed steak is featured here (more on this below), but this chimichurri goes with just about any meal. It is great with fish, chicken or tofu. It will also spice up any rice or cauliflower rice dish and give you all the warming flavors of fall packed with phytonutrients, seasonal ingredients and so much pleasure.

A little about grass-fed beef and net-gain eating:

Each bite you take is a small but important choice. Whenever you eat something ask yourself: Is this food – on the whole – contributing to more health for you and the planet, or is your choice taking away from your future?

Regenerative agriculture has been proposed as an alternative means of producing food that has a net positive environmental, health and/or social impact.

For example, grass-fed beef has a similar omega-3 profile to wild salmon and is integral in the improvement the health of our soil, restoring highly degraded soil, which symbiotically enhances the quality of water, vegetation and land-productivity

ButcherBox is one of my favorite companies promoting just this! Butcher Box delivers 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood directly to your door. Use this LINK when you sign up and receive free grass-fed beef for life!

Be sure to check out the full recipe and grab your NET-GAIN eating discount code too!

Want to keep on cookin? Browse more recipes below:

WARM ROOT SALAD

WARM ROOT SALAD

Who said salads have to be raw?  Try this wonderful version of a salad timed just right with the change of season. Eating warm and cooked food also eases the digestive burden on your system –– especially if you have a sensitive digestion.

This tasty combo includes some more seasonal root veggies and is chock full of phytonutrients, antioxidants and pleasure to boot!

Our bodies digest foods at approximately 100 degrees. Foods that are ingested at a cooler temperature (frozen or raw) add a little extra digestive burden.   Plus eating these roots that are seasonally sound at this time of year make for such great whole (acellular) carbohydrates — in their whole form.

MIx and match your root veggies as you please.

ZUCCHINI COLLAGEN FRITTERS

I love to drop new recipes for you that are seasonal, easy to make, tasty and full of all you need to nourish yourself from the inside out. This one is very timely, as zucchini season is peaking.

This easy side or meal can be whipped up in just a few minutes and will still give you some of my all time favorite nutrients:

Collagen and Phytonutrients

Combine zucchini season in full tilt at the farmers markets with collagen peptides to support skin, digestion, joint health and muscle building and you have yourself a hearty seasonal recipe to explore.

Collagen:

Connective tissue includes skin, ligaments, bones, muscles, smooth muscle and more, all of which are made primarily of protein in the form of collagen. Roughly 85% of collagen in the body is classified as type I, II, or III. The molecules of these types similarly form structures made of thin fibrils. While they might look similar, each of the three most common types has a unique function in the body. 

• Type I collagen is the most abundant based on the elements of the body it composes. This includes the arteries, bones, ligaments, skin, and tendons. 

• Type II collagen is the primary component of joint cartilage that connects the skeletal system. 

• Type III collagen compose reticular fibers that act like mesh in structure. Type III is found most abundantly in lymph, bone marrow, intestines and surrounds the liver. 

Phytonutrients from Zucchini:

Zucchini is a nutrient dense vegetable with a broad span of phytonutrients. Along with this summertime vegetable’s easy to cook, flavor and savor qualities are potent nutrients such as vitamin C, vitamin A and magnesium.

Zucchini is also a rich source for antioxidants including lutein, β-carotene, and zeaxanthin.

These nutrients band together to create an anti-inflammatory response in the body that also promotes low blood sugar, healthy cholesterol levels and supports digestive health.

Eat well!

Want to keep cooking? Feel free to keep browsing below for something scrumptious:

WALNUT CRUSTED WILD-SALMON OVER SUMMER GREENS

I've been knee deep in research lately preparing for the upcoming docu-series I will be filming next week. In my geeking out about the latest research on what we need to be hormonally healthy (hint: a lot of good fats!) I created this recipe for you.

Full of both plant-based ALA from walnuts and wild-salmon based EPA and DHA, which both support healthy levels of omega-3 leading to healthy and happy hormones, be sure to check out this delicious (and easy) recipe.

Walnuts are one of the highest sources of omega-3 oils (in the form of alpha-linolenic acid) of all the nuts. Walnuts (like many other fat-rich nuts) are a great source of healthy protein and fat, giving you a satiating and blood-sugar stabilizing snack.

Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats that work wonders in many systems of your body.

Both of these superfoods will stabilize your blood sugar, provide you with a dense amount of omega-3 fats promoting hormone and brain health and satiate your hunger and fullness hormones to boot!

TIME TO GET COOKING? KEEP BROWSING BELOW: