TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

Get ready of a little slice of heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

SEVEN FOODS FOR DIGESTIVE HEALTH

Originally Posted on Chopra.com

As Hippocrates said, “All health begins in the gut.” While your digestion is known as the root of your health, eating for a healthy digestion can be both complex and confusing. The overall quality of food has diminished through over-processing, and the busyness and stress of modern life can wreak havoc on your digestive systems.

Below you will find some healing and nourishing foods to help your digestion

1. Chia Seeds

You may not realize that these tiny little seeds are a nutritious, protein-filled, and fat- and fiber-rich addition to any digestive healing plan. Chia seeds add a gentle and gelatinous fiber to your diet for healthy digestion.

How to enjoy: For best results and optimal digestion, chia seeds should be soaked for a minimum of 20 minutes in your liquid of choice - such as milk or milk alternative, herbal tea, water, kefir, yogurt, or diluted juice - at an approximately two-to-one ration of liquid to chia. After 20 minutes of soaking, the chia seeds become gelatinous, soft little pockets of wonder that are easier to digest and that go with almost any flavor profile. Top with your favorite fruit, shredded coconut, a dollop of raw honey, or a dash of cinnamon. Add to a smoothie for extra protein, fiber, and fat. Toss into your yogurt or kefir for a digestive healing snack.

2. Apple Cider Vinegar (ACV)

This enzyme and probiotic-rich, age-old vinegar has been found to contain many elements that benefit digestive health. The natural acidity of apple cider vinegar balances the delicate PH of your body, in turn, supporting your digestion. Consequently, ACV helps to combat bad bacteria in the gut and restore the microbiome - the delicate system of microbes in your gut - to its optimal balance.

How to enjoy: Mix a small amount of apple cider vinegar (one teaspoon) into a glass of water and drink it daily to support your digestion, and help to rid the body of harmful toxins.

3. Lemon

While a squeeze of lemon comes in handy in many recipes - over a salad or on a piece of wild salmon - warm lemon water has been support the liver function. In one study, lemon water was helpful in alleviating constipation in overweight women. Lemons are an easy food to keep around, and warm lemon water is a wonderful beverage to include in your morning routine.

How to enjoy: For best digestive support, use warm water (approximately 100 degrees) when preparing your lemon water as optimal digestion occurs at your body temperature. Buy organic lemons whenever possible.

4. Mint

You may have sipped on a warm cup of peppermint tea or grown wild mint in your herb garden, but did you know that peppermint is a soothing remedy to help your digestion? Menthol, the oil found in peppermint (and other variations of mint), has been shown to relax the muscles of the digestive tract. Notably, studies show that using mint (specifically the oil from peppermint) as part of your digestive support strategy can alleviate indigestion, IBS (irritable bowel syndrome) symptoms, gas, and bloating.

How to enjoy: Make yourself a warm cup of peppermint tea with a teaspoon of raw honey to drink during or after a meal. Take two peppermint oil capsules before each meal to relax and ease your digestion.

5. Yogurt or Kefir

These dairy-based cultures are common probiotic-rich foods made primarily from goat, milk, and cow milk. Yogurt and kefir are found in many varieties all over the world.

Research shows that symptoms of IBS, such as bloating and diarrhea, will improve with a diet rich in probiotic foods. Probiotic-rich foods, such as yogurt or kefir (a fermented milk drink), have also been shown to repair candida overgrowth (an imbalance of yeast in the microbiome).

Look for organic, sugar-free (sweeten with a little bit of honey if desired) yogurt or kefir made from the milk of grass-fed cows, goats, or sheep. Choose varieties that are high in probiotic bacteria such as L. acidophilus, L. casei, B. bifidum, L. rhamnosus GG, and B. Longum.

How to enjoy: Add yogurt or kefir to your morning smoothie or pour over your favorite granola. Or mix one cup with four tablespoons of chia seeds and let soak for a minimum of 20 minutes until the chia seeds are softened and then top with your favorite fruit.

6. Apples

In addition to keeping the doctor away, apples have earned their iconic status in the health and wellness field. Apple pectin - a type of soluble fiber present in apples - is known to support strong and healthy digestion in rats (studies in human have not been done). Apples are chock full of antioxidants and fiber, protecting the cells in the lining of the gut and keeping you regular.

How to enjoy: The best thing about apples is that you can eat them just as they are - enjoying a sweet, tart, and juicy delight. Apples also make a great travel snack paired with nuts or nut butter. Try baking them into a traditional apple pie while substituting sugar with a natural sweetener such as raw honey, maple syrup, or coconut sugar. Grate apples over your breakfast oats with a dash of cinnamon for a warming fall breakfast. Try juicing your apples with a few vegetables such as celery and ginger, for a digestive-boosting juice.

7. Bone Broth

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

Some of the most effective and healing ingredients in a slow-cooked bone broth are the amino acids derived from the protein - specifically L-glutamine and collagen. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, L-gutamine makes a wonderful addition to your digestive healing regimen.

Research shows that L-glutamine rebuilds and strengthens the digestive lining (which thins and permeates during digestive illness). One study showed that serum collagen (a protein found in bone broth) is diminished in the digestive tract of patients with inflammatory bowel disease.

How to enjoy: Enjoy as a broth or a base for a soup or stew - or simply add your favorite herbs and spices and sip out of your favorite mug.

The root of your health begins with a strong and efficient digestion. Choosing your food carefully, adding healing foods, slowing down, and bringing mindfulness to your eating will make a positive impact on your digestion and your long-term health. Learning what healing foods work for your body is an important step in helping your digestion.

*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

NEED MORE SUPPORT?

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ELEVEN EASY AND TASTY SUMMER RECIPES

How is your summer going? I hope you are enjoying the magic and playfulness of the season while staying cool, hydrated, and well nourished.

My days have been feeling full with expansive summery activities such as weekend trips to the mountains, early morning walks, and a few fun evening hikes and al fresco dinners with friends.


Summer is a longed-for season, and one that I often remind myself to savor.


While that is all good, we may find ourselves getting home at the end of the day little later, and a bit more tuckered out (eating later anyone?).


Thank goodness the seasonal foods of summer are more light, fresh, and weeknight dinners can be quick to prepare.


With summer fun in mind, I wanted to share with you eleven simple, seasonal, and delicious recipes for you to try during your summer season.

ELEVEN EASY AND TASTY SUMMERTIME RECIPES

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GARDEN GREEN SHAKSHUKA

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Garden Green Gazpacho

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Lemon avoCadO Massaged Kale Salad

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GRILLED PALISADE PEACH AND BURRATA SALAD

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FIVE-FLAVOR ARUGULA & BEET SALAD

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ZUCCHINI SUNFLOWER SOUP

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PALISADE PEACH caprese

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GRAIN FREE HEMP HEART TABBOULEH

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SUMMERY STONE FRUIT COBBLER

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ZUCCHINI COLLAGEN FRITERS

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Asian Slaw with Red Cabbage, Black Sesame Seeds, and Avocado

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Cooking summer meals can be healthy and efficient. Nourishing yourself with nutrient-dense summer foods will keep your energy and vitality high so that you can enjoy all of your fun in the sun.

I hope you enjoy these, and feel free to tag me if you make these @bouldernutrition. I would love to see your seasonal summer creations.

Eat Well Friends,

Want more recipes to explore? Feel free to explore the many Boulder Nutrition favorites below:

DO YOU NEED A METABOLIC MAKEOVER?

ORIGINALLY POSTED ON CHOPRA.COM

Do you start off running with a brand-new diet each year only to lose steam after the first couple of weeks? Are you in a constant conversation with your bathroom scale that can either uplift or depress how you feel each day?

Your metabolism keeps you energized and moving. If it slows, you are likely to feel its effects on your sleep, in your mood, and your energy.

There is ample scientific evidence as to why diet culture is not working (nor supportive) For example, studies show that restricting and depriving what you eat leads to rebelling and in many cases binge eating. Notably, diet culture asks us to lean on high levels of willpower rather than creating long-term sustainable habits and behaviors. Furthermore, looking at our health through the lens of our metabolism has been shown to be much more successful (and more flexible too).

Maybe this year, it’s time to stop trolling for the newest diet trend or eating style that puts you into a box, put the bathroom scale away, and try something a little different—something sustainable, healthful, and results-based. Eating to match your metabolism is a true match for who you are and what your particular cells need to produce energy effectively and efficiently.

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 due to a lack of the building blocks that feed your metabolism. Your metabolism is deeply embedded in your blood sugar, your biochemistry, your cellular oxiative system (how your cells make energy), your autonomic nervous system, and how you nourish yourself each day—body, mind, and soul.

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

1. METABOLIC 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.

2. 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, our storing hormone, 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.

3. 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.

4. 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 sustainably lose weight, feel energized, and be healthy and strong.

Getting healthy to lose weight works much more effectively than losing weight to get healthy.

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.

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

5. 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.

While this may not be your typical approach to improve your eating 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.

*Editor’s Note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

WANT TO GO DEEPER?

Explore my Metabolic Mastery program and learn about your specific metabolic needs and how to eat food to feel good.

Got questions? Message me here and I will get right back to you!

ZUPPA TOSCANA

ZUPPA TOSCANA

Zuppa Toscana, a traditional Tuscan soup to nourish you down to your cells. Filled with delightful flavors and ingredients, including hearty fingerling potatoes and hearty late season kale. 

Make it in the instant pot or a top of your stove. This is a hearty and warming soup will keep you cozy all winter long.

Traditionally this soup is made with dairy, but I love it with coconut milk and a two drops of oregano essential oil, if you have it.

When you make it in the instant pot, the flavors commingle to an incredible level. If you are making it on your stove top, you will just need to simmer everything a bit longer.

Enjoy!!

{VEGAN} RED CURRY PUMPKIN SOUP

{VEGAN} RED CURRY PUMPKIN SOUP

"Only the pure of heart can make a good soup"

 

 

This time of year is all about staying cozy, boosting our immunity, nourishing ourselves with warming foods, and beginning to turn inward as the darker nights approach.

This delicious {vegan} creamy soup has all the flavors of fall and some really warming and immune boosting spices to get your immune system in tip-top shape.

 

Pumpkin is also full of very assimilating vitamin C, which is another great addition to your immune system as the seasons change.

Bon Appetit!!

 

ELOTE CORN SALAD

ELOTE CORN SALAD

This has been a go-to for me all summer long. It is a winner at any table, so easy to make in just a few minutes, and a great way to celebrate late summer corn season.

You can customize the spice level and the balance of flavor (salty, sour lime, and pungent) to your liking!

Enjoy the flavors of the season!

SUMMERY STONE FRUIT CRUMBLE

Here we are in summer, my favorite time to browse the farmers markets and get in the kitchen!

This recipe is fun to explore with a mash-up of your favorite seasonal stone fruits in any combination you like.

Think cherry –– plum or peach–– apricot!

Treat yourself to this all-pleasure (no guilt) late summer delicacy and savor every bite.

RESET YOUR CIRCADIAN RHYTHM: SIX BACK TO SCHOOL TIPS

This week has felt like a great big exhale to me.  

While I love the summer vibes of fun, spontaneity, and expansion, as per usual for late August, I’m craving a bit more routine and structure. 

This is my favorite time of year to reset my rhythm.

Our ancestors lived in harmony with natures rhythms and cycles, which then determined their circadian rhythm.

Our circadian rhythm connects directly to our primal brains –– impacting all of our involuntary systems –– and hence, our over all well-being.
 
Every aspect of our daily life is rhythmic.

For example, our internal clock prepares us to wake up in the morning by lowering melatonin, increasing cortisol, increasing the speed of our breathing, picking up pace of our heart beats, raising blood pressure levels, and increasing our body temperature.

Our circadian rhythm (influenced by the ☀️) optimizes all of our biological functions.

Our circadian rhythm is governed by melanopsin, the light sensing protein found in our retinas. This is why exposure to sunshine throughout our day (especially in the morning) has such profound health benefits.

Although many of us are guided by technology (alarm clocks, artificial light, and long hours on our screens), the circadian system is malleable, meaning there many ways to continually reset our circadian rhythm, to improve our well-being.

With a new rhythm emerging for many of us, as the back to school season (and late summer) is upon us, you may find with just a few micro-adjustments you can set up you and your family for success to find optimal energy, brain function, focus, deep sleep, and circadian health:

        HERE ARE SIX BACK TO SCHOOL TIPS TO RESET YOUR CIRCADIAN RHYTHM

1. Eat a blood sugar balancing breakfast: Our blood sugar is most sensitive in the mornings, and with all that we are up to most days, we need strong and stable blood sugar levels to carry us through, especially in the morning. Research shows that focus issues such as ADD and ADHD both occur in those with more sensitive blood sugar, and symptoms are also are dramatically improved with stabilized blood sugar. You can check out one of my favorite ways to do this in a new reel I made HERE.

2. Shoot to eat in a 10-12 hour window during the day: When we eat in a shorter window, we both support our digestive health by minimizing digestive burden and amplifying detoxification, and we attune our eating to our inherent circadian rhythm. Studies show this will improve A1C levels, focus, mood, body composition, and sleep quality.

3. Get early morning sun exposure for at least 10-15 minutes: As I mentioned, our circadian rhythm is governed by our melanopsin, the light sensors that are found in our retinas. Early morning sun exposure will stimulate healthy levels of cortisol throughout the day as well as higher levels of natural melatonin at night -- helping you have energy during sunlight hours, and better sleep during the moonlight hours. Try sitting outside for 10-15 minutes first thing in the morning while the weather still supports this, or take a brisk walk around the block, consider parking further away from school/work for to create a short walk, or add extra time on the playground for your child by arriving a few minutes early (if at all possible).

4. Eat and sleep at approximately the same time each day: Our primal brains love consistent daily rhythms. When we eat and sleep at approximately the same time each day, we refine the cadence and rhythm of all the biological functions in our body. Find your back-to-school groove with the best fairly consistent mealtimes and bedtimes for your family.

5. Avoid bright lights and too much screen time at night: Our melatonin levels are stimulated by the diminishing light towards the end of the day, and full darkness as we sleep. Too much time with bright lights in the evening will misinform our sleep and wake hormones (melatonin and cortisol) making it harder for us to fall into a deeper sleep. Strive to dim the lights at night at home, and to take at least 1 hour away from screens before bed.

6. Adjust your ideal schedule to the season: Each season has a different nuance and rhythm, governed by the sun. When we adjust our daily schedule to match the season (such as being home and more quiet earlier in the winter evenings, and more social and expansive in the summer evenings), we synchronize our systems with nature's organic flow. Try adjusting your evenings to a slightly earlier winding down time as the season changes into fall, and then again as we approach the darker winter months.

May we all find our optimal rhythms to live in harmony with nature, because we are nature.


Be well,

Want to keep reading? Feel free to peruse the many other articles below:

ALL THE WAYS: THE HEALING POTENCY OF BALI

As I write to you today, I am in the air on my way home from Bali, flying smoothly somewhere over the Philippines. As the dark hours of night creep in, I feel like I am swirling in grace.
 
The first time I went to Bali many years ago, my life felt very hard. I had been in the thick of single parenting my two young teens, one of who had recently been through the most severe trauma of his life, just the year prior.
 
I had been trying desperately to parent him well through it all, but, like many parents, I had zero experience of parenting a child through a tragedy.

It felt like I was driving in a blizzard with no visibility, gripping the steering wheel so tight, and praying for dear life.
 
I was traumatized too, but there was no time for me (and I do not say that lightly). I had no choice but to put my feelings on the back burner, knowing full well that I would have to revisit them when there could be time for me again.
 
The first time I arrived in Bali and saw this beautiful land –– just a glimpse of the people, their rituals, and the surrounding beautiful bright green rice fields and glorious flowers –– my heart cracked open and I melted into a puddle of tears.
 
In the words of Andrea Gibson: “Trauma can undo the feeling that we are unconditionally loved.”

Bali was where I was able to soften for the first time in years.

Bali was my return to love.
 
Since that trip, and over the past ten years, I have returned to Bali each year (other than during the pandemic). Each time, I feel I return home closer to my true nature, with wider glimpses of my soul as unbounded love.

 
This land has partnered with me in my own healing.
 
As I’ve told Jason and my kids: “If I am ever not okay, send me to Bali!”

When turning in my manuscript to my publisher lined up perfectly with the end of my Bali retreat this year, I was in awe.

It felt just right!
 
Earlier today, on my final early morning beach walk before I left for the airport, the sunlight was shining down on the black sand just right, creating a sparkly luminescence that lit up the entire beach for as far as I could see.
 
It felt like Bali was sending me home, yet again, filled with love.
 
When I find something that helps me, I love to share it to see if it can help others too.

Over the years, I’ve witnessed the ripple effect of healing (with food, body, and life) for many of the women who have joined me there.

If you feel called, please note that registration for 2024 is open.

May we all remember the unbounded love that we are,

GRILLED PALISADE PEACH BURRATA SALAD

This week I savored my first ripe local (and utterly perfect) Palisade peach. It reminded me of the turn of the calendar to August and the sweetness (literally and metaphorically) of summertime bounty. 

Nature’s bounty and abundance are calling us to nourish ourselves well (hello fresh corn, tomatoes, peppers, blackberries, and peaches) and you will find me continuing to savor the late summer with my favorite outdoor rituals and summer delicacies.

In honor of our new calendar month and late summer, be sure to scroll down for a brand-new peachy recipe with a flavor profile that you don’t want to miss!

STILL HUNGRY? BROWSE MORE RECIPES BELOW.

KISS THE EARTH: BITE-SIZE BUILDING BLOCKS TO REGENERATIVE EATING

On my way home from work each Wednesday afternoon, I stop by my favorite farm stand to pick up my weekly farm-fresh goods.

I look forward to it every week.🥕

Last week, spicy arugula, my favorite purple green onions, tender baby salad greens, sweet young carrots, homemade sourdough bread (grown, milled, fermented, and baked on the farm), fresh basil, and green heirloom tomatoes filled my basket.

I also stopped to pick up some pastured chicken, tender smoked salmon, and grass-fed beef at our local Whole Foods Market to turn into a few simple summery meals for our family.

I've noticed my cooking inspiration skyrocket when I am inspired by these local and seasonal ingredients. I've been finding so much joy in making lots of vegetable-forward sides — including savoring our first corn on the cob of summer last weekend!

(Also, this does not blow our food budget or feel extravagant, nor could I have bought more generic versions for significantly less money elsewhere.)

We have been loving sitting outside in our backyard most evenings to enjoy the food of the season.

That said, I was inspired to share with you a few bite-size building blocks on how to eat more regeneratively –– in a way that is doable, budget-friendly, and tasty –– while underscoring deep nourishment and satiation for you and for the planet.

Regenerative eating is centered around whole, nutrient-dense foods, sourced from regenerative and sustainable agriculture and farming practices that nourish the soil.

Eating this way prioritizes local and seasonal ingredients, reduces food waste, promotes biodiversity, increases the nutrient density of our foods, and supports farmers who adopt regenerative agriculture techniques that essentially restore soil health and lower greenhouse gas emissions.

I know I feel more interconnected, more energized, and more soulfully aligned when I eat food that not only positively impacts my own well-being, but also supports the well-being of the environment.

If you are looking for a few baby steps towards eating more regeneratively, read on!

5 WAYS TO EAT MORE REGENERATIVELY

In the year 2023, there are countless fads that promise improved health, weight loss, or being cured from illness or disease. While there is certainly some truth behind a few of these claims, few eating styles (or supplements) are what they are cracked up to be.

One way to improve your overall health, without a drastic lifestyle change or expensive meal plan, is to eat regeneratively.

Eating regeneratively involves wholesome and nutrient dense foods that contain diverse sets of ingredients. An ideal regenerative diet would include all of the nutrients that we would need to thrive. Additionally, (and most importantly) eating regeneratively helps support soil health, which creates a collaborative cycle of earth-and-human benefit. 

Eating regeneratively does not have to be expensive, time consuming, or boring. In fact, it can be exciting, lively, and especially fun for trying new foods throughout various seasons of the year.

(I tried not to crowd you with research here, but there is a lot out there to support regenerative eating, regenerative agriculture, and soil health — click if you want to read some interesting research)

How can you adopt more a regenerative lifestyle and diet? Here are 5 simple ways to do so, many that you can implement starting today. 

• Eat Local

One of my favorite, and the easiest ways to eat regeneratively is to simply start in your local community by eating from places and buying from stores that sell local products. From produce to meats, spices to grains, you can eat and buy locally sourced foods and make a difference both on your plate and on the earth.

I especially love trying new restaurants that source their ingredients locally. They typically state this on their menus or website.

If you’re wondering what is locally sourced at your grocery store, stop and ask your grocer. They often have an excellent understanding of where their products come from.

• Choose Grass-fed & Pastured Proteins

Eating grass-fed & pastured protein is an excellent way to eat regeneratively. Regenerative agriculture is not only good for the soil but research shows it’s imperative to manage greenhouse gas emissions.

According to Lauren Manning (professor of agriculture law at the University of Arkansas School of Law where she teaches courses in farm animal welfare, farm succession planning, food safety law, and agricultural cooperatives) adaptive grazing supercharges plants’ ability to sequester carbon.

Plants pull carbon out of the surrounding air through photosynthesis and secrete it into the soil surrounding the plant roots, which feeds microbes living in the soil. As the microbes die, they lock this carbon into the soil and prevent it from returning to the atmosphere. The healthier a plant and its root systems, the more carbon it can help sequester.

As far as how these proteins impact us as humans, grass-fed protein is unquestionably superior to grain-fed protein due to its nutrient density. This includes an improved amino acid profile, potent immune boosting supportive nutrients, as well as much more optimal omega 3 ratios and CLA fats.

When you can, choose the grass-fed or pastured option. You’ll be supporting your body, and regenerative agriculture that restores soil health, reduces carbon dioxide levels in the atmosphere, while promoting imperative biodiversity.

• Eat Seasonally

What time of year is your favorite when it comes to seasonal food? I can’t resist a summer watermelon (especially lately!), but give me all the squash I can get my hands on in the fall (roasted with a little butter and sea salt—okay a lot of butter).

Eating seasonally can be exceptionally fun, especially when you learn about new foods growing seasonally near you! Cue my favorite Asian green, Tatsoi (cousin of Bok Choy), grown at my favorite near by farm.

Similarly, choose organic when you can. Organic farming produces both reduces chemical toxicity in our food as it contains less toxic pesticide residue and is better for the environment because its practices involve less pollution soil erosion, and energy.

Check out the reels I made for you about the 2023 Dirty Dozen and Clean Fifteen (by The Environmental Working Group—EWG) here!

Not only will you typically save more on groceries when you buy seasonal foods, but you will also enjoy much more flavorful varieties. Seasonal fruits and vegetables are more fresh, tasty, and nutritious than during off season. If you’re wondering what foods are in season, here is a great seasonal food guide. 

• Grow Your Own Food

You don’t have to be an avid gardener to enjoy the benefits of growing your own food. And you certainly can keep it small to start out!

One of my favorite ways to enjoy fresh fruits and vegetables is to plant a few favorite items for my home use — I love salad gardens. It brings me such pride and joy to go into my garden to harvest fresh herbs, and pick cucumbers, tomatoes, and lettuce to make a fresh green salad!

There are countless tutorials on how to start a home garden, but just know that even eating just a couple of homegrown favorites yourself is considered a positive step towards regenerative eating.

Plus, if you have kids, try getting them involved. Gardening helps broaden their palates too and maybe they will pull some weeds for you if you are lucky.

• Use a Compost

Composting recycles organic matter back into the soil which helps enrich soil and plants. This in turn produces healthier soil and more nutrient-rich foods.

Composting can include saving scraps of uneaten food, eggshells, and even yard trimmings. There are multiple methods to creating an at-home compost, many of which can be read about in a composting guide. However, keep in mind that your effort to compost does not have to be complex to contribute to a regenerative lifestyle with numerous benefits.

By considering these steps to eating more regeneratively, you will swiftly be on a path to healthier and happier eating and a healthier happy earth. 

The solution is always through our bodies and under our feet, meal by meal.

Bon Apetit!

FIVE-FLAVOR ARUGULA + BEET SALAD

One of my favorite ways to build a meal is with a five-flavor focus.

The combination and balance of all five flavors in a meal is said to give you the feeling of not only being well-fed but also being fully satiated.

Each of the five flavors, depicted by traditional medicine, has its own unique medicinal property that can be honed and fine-tuned within your eating.

Before diving into a brand-new delicious summer recipe full of summertime flavors, here's a peek into some of the deeper qualities of the five flavors (borrowed from an article I originally wrote for the Chopra Center a few years ago):

• Sweet: Sweetness is considered the most nourishing flavor—from homemade desserts to foods that turn into sugar such as rice or bread. When used wisely, natural sweetness soothes the body and heart.

• Salty: Salt maintains the electrolyte balance in your cells. The salty flavor is said to amplify and harmonize the other flavors highlighting the best flavors of a meal.

• Pungent: Foods such as hot peppers, garlic, and ginger are considered pungent (or spicy) in flavor. Pungent flavors are said to clear the sinuses, improve circulation, and boost energy and metabolism.

• Bitter: Bitter is found in foods like kale, turnips, and chocolate. Bitter foods detoxify the body and support liver methylation pathways.

• Sour: Citrus, green grapes, and fermented foods such as vinegars and pickles are known for their sour flavor. Sour foods support a strong and healthy digestion. The sour flavor is also known to invigorate one’s appetite.

This is a quick and easy salad that you can add to almost any meal. With all five flavors tossed into a delightful dish, you will leave your palate inspired and your whole being fully nourished.

The five flavors to explore: Bitter arugula; spicy green onion; sour marinated beets; salty goat cheese, and sweet candied pecans/almonds.

The simple dressing is full of flavor too.

Q: Which flavors do you tend to eat most? Are there any flavors you could add more of?

Summertime is the perfect time to visit any of your local farmers’ markets to pick up fresh, seasonal produce to pamper your palate and satiate your whole being.

From sweet summertime fruit, to spicy green onions, to bitter leafy greens, be sure you gather an array of flavors to explore in your kitchen.

WANT TO KEEP COOKING? PERUSE MORE RECIPES BELOW:

SPRING DANDELION + DILL SALAD BOWLS

Just when you thought you should pull ’em out and toss those stubborn weeds in the compost, think again!

Dandelion greens (and flowers) are not only edible, but one of nature’s most effective liver tonics—perfect for spring’s inherent cleansing and detoxification.

The flavor of spring in traditional medicine is bitter (cleansing), and we were sure to have you covered with this delicious bowl of spring goodness.

Try this fun and spring inspired salad bowl: Bitter spring dandelion greens, sweet beets, fresh spring herbs, plant-protein (or switch it up) and a super springy simple dressing adds up to a delicious bowl of spring!

You can grab dandelion greens from your local health food store, farmers market or pick your own fresh from your yard (be sure pesticide free).

When you make your variation, be sure to tag @bouldernutrition and I will repost!

WANT TO KEEP COOKING? CHECK OUT MORE RECIPES BELOW:

EARLY SPRING FARMERS MARKET MUSHROOM AND COCONUT CURRY

This recipe is really flexible, so feel free to add whatever veggies you have, just be sure to include those wild mushrooms. They bring so much incredible flavor (umami) to this dish.

We used as many early Spring vegetables as we could find and supplemented with pantry staples and additional vegetables to taste.

I hope you enjoy!

WANT MORE RECIPES? KEEP SCROLLING AND HAVE SOME FUN IN YOUR KITCHEN!

COWGIRL CHOWDER

In honor of the Thanksgiving season, I wanted to to let you know how grateful I am for you.

From the bottom of my heart, thank you for your readership, your presence, your ongoing support, and for taking your precious time to open this email.

Over the past two decades, I have written many Thanksgiving emails to you. Some brimming with my favorite recipes to fill your table, some written on the science of gratitude, and some sharing my favorite ways to cultivate a stress-free holiday season –– just to name a few!

This year, I wanted to do something a little bit different because, in my humble opinion, we all need a little soup love at this time of year.

Here is a new recipe, one that we recently tested on a chilly night at our mountain cabin, that went down just right. 

And, it is a perfect way to use up your Thanksgiving leftovers, and to simmer alongside you while you savor a long overdue (and hopefully restful!) long weekend.

May you be nourished, may you be loved, may you be at peace.

Happy Thanksgiving, from my kitchen to yours.

Want to keep on cooking? Enjoy the Boulder Nutrition signature recipes below:

WARM APPLE CINNAMON CHIA FAUXMEAL

Warming spices and seasonal ingredients are easy additions to nourish your body and pamper your palate when the weather cools down.

I have been loving this Warm Chia FauxMeal topped with local apples, ground cinnamon, and toasted pecans.

Cinnamon is a wonderful ingredient to warm your digestion, stabilize your blood sugar, and decrease inflammation. And, I cannot get enough local apples when they are in season.

I hope you enjoy this tasty and cozy breakfast

WANT TO KEEP COOKING? CHECK OUR SOME BOULDER NUTRITION FAVS BELOW

BRING YOUR EMBODIED FEMININE TO THE TABLE

When I was a kid, I had a very robust appetite. I have always been a fast metabolizer (needing higher levels fat and protein to be satiated), and for my entire childhood and all the way through college, I was a competitive gymnast with a very intensive training schedule and energy output.

Meanwhile, I was taught that a proper woman should eat light and always orderthe salad –– after all, it was the 1970’s-80’s and the fat free movement was in full swing.

Let’s just say, my needs as a young girl were not well accepted by cultural norms.

I have been thinking about this a lot:

Our western patriarchal culture, one that’s been around for a millennia, has shaped a woman’s relationship with food and our bodies—from corsets to skinny jeans.

In speaking with many of my clients, this feeling is mutual.

How can we take the patriarchy off of our plates and out of our mirrors?

Living more embodied and in real-time with our eating, and learning how to eat and live in a way that is metabolically satiating and sound, is an important conversation to call front and center.

I know there are many layers to this. I also recognize I can only scratch the surface here, and that my area of expertise lies more on our plates than in the political and patriarchal shortcomings. 

Regardless, I took a leap and to plant the seed here for all of us to ponder. 

Most of us have dieted, tried to conform to impossible standards with how are bodies look (I know I have!), or even hidden our vulnerability from the world behind our weight.

And, worst of all, all of it has been normalized as just what women do.

Just to be sure I am clear, I see nothing wrong with wanting to lose a few pounds, feel good in our bodies, or bring more health and mindfulness to our eating.

What I am talking about is the deeper places we feel devalued and objectified, where sexism has crept onto our menus and into our minds.

Bringing your embodied feminine to the table means creating a body-centered resolution with how you eat, while being keenly aware and authentic with the full experience you have with our food –– tracking your bodily cues and sensations such as hunger and fullness, as well as your feelings, thoughts, and stories around your eating and your body.

It's here we create sovereign satiation. 👸🏽

If you want to go deeper with me, and reveal your greatest embodied feminine power and wisdom within your eating (and living), consider joining me in the new Make Peace With Your Plate Women's Circles.

These circles are here to guide you step-by-step in cultivating a soul-centered relationship with food and your body.

Check out all of the details and join us right HERE! 

If this is a YES for you, I would love to welcome you to this important and timely circle.

Be Well,
 

SEPTEMBER SEASONAL RECIPE ROUNDUP

I can tell the season is changing because my thoughts have become dominated by all the seasonal foods I want to cook –– it happens to me every late summer/early fall.

I love to be in the kitchen at this time of year.

The harvest season feels so abundant, the farmers market is exploding with bounty, and the recipes I daydream of making are all born through my heightened #foodspiration.

So, rather than choosing just one recipe to share with you this week (almost impossible!), I decided scroll back through the Boulder Nutrition archive to gather a slew of my favorites of the season.

First on my list to make this week was my go-to Wild Mushroom Bisque -- it was heavenly.

This past weekend, Jason and I hiked on some of our favorite trails in the mountains where the leaves were just beginning to turn, and we were wowed by the impressive wild mushroom varieties throughout the forest floor.

I long to be a confident mushroom hunter –– some day I will hone that skill –– but for now it is to my long standing wild mushroom source, Hazel Del Mushrooms, for all the varieties (including my favorite, Lion's Mane).

I hope you enjoy some of these favorite September seasonal foods and recipes, and please feel free to share your creations by tagging me @bouldernutrition — I’d love to see them!

WILD MUSHROOM BISQUE

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green bean chimichurri

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roasted fig and arugula salad

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zucchini collagen jonnycakes

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{Dairy Free} Massaged Kale Caesar

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PALISADE PEACH CAPRESE

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LATE SUMMER STONE FRUIT CRUMBLE

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Together, let's cook up lives we long to live, with food we love to create, to then share it with those we love.

Eat well,

COOLING CUCUMBER SALAD

I grew up with a father who LOVES cucumbers. When I was a kid we would pick cucumbers from our garden together, he would make me cucumber sandwiches and we always had a good supply of homemade pickles.

This is my dad's favorite cucumber salad recipe. A little spice to match the midsummer heat, and a whole lotta cucumbers to keep you cool.  

Thanks for the recipe Dad!

Mix up your average salad by swapping the lettuce for some crunchy cucumber slivers instead!

Cucumbers contain a plethora of B vitamins, and have an extremely high water content. They are utilized to help with hydration, and balancing blood sugar levels. 

This easy and cooling, asian-flavored salad will quickly become a crowd favorite this summer!