ARE YOU PART OF THE EPIDEMIC?

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

I have a Q for you to A...

 

Do you ever feel like you do it all yourself?


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


I call it self sufficiency syndrome (SSS).


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


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

 

You know you have SSS if:

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

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


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


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


I have also felt uncomfortable, tentative and extremely vulnerable.


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


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


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


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


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


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

MEET THE BOULDER NUTRITION TEAM:

Alana Quattro :: Retreat Assistant

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

 

Kristine Mahan :: Assistant Program Coordinator

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


 

Olivia Hagen :: Recipe Manager

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

Back to you!

 

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

Here are a few questions for you to ponder:
 

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

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

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

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

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Photo :: Om Light Photography

WHAT SHOULD YOU EAT? 10 EATING STYLES FOR YOU TO CHEW ON

"THE WAY WE DO ANYTHING IS THE WAY WE DO EVERYTHING.  THE WAY WE EAT IS THE WAY WE LIVE"

GENEEN ROTH

Vegan or Paleo? Gluten free or whole grain? Whole food or fat free? What we “should” eat gets a lot of press these days. We know eating healthy is a great first step, but when it comes to aligning with a particular eating style, there are many factors to consider.

Eaters are often left confused around which eating style to choose in order to obtain optimal health and vitality––if choosing any at all. Each of the eating styles below comes with specific health benefits and characteristics that may help you navigate what lands on your plate. 

Whole Food

The whole food diet is likely the most basic and simple way of eating.  Whole food eating means eating food in its whole form with minimal processing. In 2011, Harvard School of Public Health created one formula of a whole food diet, The Healthy Eating Plate:  A simple and thorough guide to creating healthy whole food meals. With this version of a whole food diet a few simple guidelines are recommended: 

o   Fill half your plate with vegetables and fruits

o   One-quarter of your plate with whole grains

o   One-quarter of your plate with proteins (plant or animal based)

o   Use healthy natural oils in moderation

o   Drink lots of water (avoid sugary drinks)

o   Get your daily exercise.

These guidelines are basic, simple and healthful. If you are dealing with specific health issues, you may need to alter the foods within the whole food regimen to address your health more assertively.

Gluten Free

Gluten free substitutions and health trends have become more and more popular in local health food stores over the past decade. Studies now show that 1 percent of the population has celiac disease (gluten intolerance) and 10 percent of Amercians are gluten sensitive. Grains containing gluten include wheat, spelt, barley, rye, farro, and kamut (along with other grains that may be contaminated with gluten such as oats).

While many of us may not be technically gluten intolerant or sensitive (or undiagnosed) eating less gluten can be beneficial for reasons such as decreasing inflammation, improving candida symptoms, healing leaky gut, and reducing migraines.

But don’t be fooled, eating gluten free does not guarantee your health. Beware of the ingredients in many gluten free substitutions as they are often refined, high in sugar, GMO’s, or preservatives.

Traditional

Originally coined by Dr. Weston A Price, the Traditional diet is exactly what it sounds like: Eating the traditional and local food of your climate and culture. In the early 1900’s, Dr. Price travelled around the globe, making the world his laboratory, while he observed many cultures far and wide––from Eskimos to Swiss and African tribes to Polynesian Sea islanders. His research is based on the dental structure and health of these varying populations and how their traditional diets affected physical degeneration related to nutritional deficiencies.

His complete body of work can be found in his masterpiece: Nutrition and Physical Degeneration. The Weston A. Price Foundation was created in 1999 to continue his work and research in the world, while also educating folks on restoring nutrient dense foods to the human diet.

The Traditional Diet recommends a whole food based regimen based on nutrient dense local foods from plants and animals, with a special focus on nutrient dense foods, such as local cultured butter, local raw milk, farm fresh egg yolks, bone broth, as well as traditional sourdough breads and organ meats. 

Paleo

The Paleo regimen is fairly simple: If the caveman did not eat it, then neither should you. The Paleo diet is based on the premise that genetically, we are almost identical to our caveman ancestors. While studies show this premise to be only partially true, this hunter-gatherer type of eating style has many positives.  Paleo eaters avoid processed sugar, grains, legumes and dairy.

The Paleo eating style is based on a diet heavy in

o   Vegetables

o    Fruits

o   Unprocessed meats of all sorts

o   Eggs, nuts and seeds. 

While some folks find it meat heavy, studies have shown the Paleo diet has a positive impact on glucose intolerance, weight loss, and cardiovascular health. The Paleo Diet is a highly anti-inflammatory, pure and clean option to check out. 

Ketogenic

Originally created by the medical community as a supportive diet for children with epilepsy, the Ketogenic diet focuses on high fat and protein foods that force the body into a ketogenic state—burning fat for energy instead of the usual glucose and glucose-rich carbohydrates. This eating style surely busts the myth that “fat makes you fat”.

The Ketogenic diet has become more widespread recently with various associated health benefits outside of managing childhood epilepsy. While the Ketogenic diet requires more than a little diligence and a commitment and many folks question these drastic dietary changes, studies show that the extended use of the Ketogenic diet has a positive impact on weight loss, body mass index, cholesterol levels (raising HDL and lowering LDL) and blood glucose levels with no noted long term safety issues.

Low FODMAP

With digestive issues on the rise, the low FODMAP diet addresses some of the more common digestive issues of our time and is often recommended because many eaters have trouble digesting short-chain carbohydrates (tiny carbohydrates with less than 10 sugars).

FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols”. The result of eating high FODMAP foods can be that these partially digested carbohydrates reach the large intestine and create a fermentation effect.  Also, in the gut one’s “bad bacteria” uses these partially digested carbohydrates for fuel, exacerbating digestive issues, leading to gas, bloating, stomach pain and even constipation. 

While the low FODMAP diet can feel a bit restrictive and challenging at first, studies show this diet to be a very healing option for many who struggle with IBS. You can find a complete list of the high FODMAP foods to avoid here.

Whole 30

Whole30 was founded by Melissa and Dallas Hartwig in 2009. Their Motto:  Eat. Real. Food. This popular 30-day program is a whole food short-term nutritional reset, governed by a few particular do’s and don’ts. Do’s include eating a real food diet rich in meats, fish, eggs, poultry, natural fats, and spices. Don’ts are to avoid processed sugars (including artificial sweeteners), grains, alcohol, legumes, dairy, MSG, sulfites and carrageenan and processed foods of any kind.

While there is no recommended calorie counting or weighing during the program (in fact it is forbidden), weight loss is highlighted as a primary benefit. Whole30 is considered more of a diet than an eating style with it’s 30-day focus on structure, duration, support, and regulation. 

Plant-Based

Michael Pollan said it well:  “Eat food, mostly plants.”  This is the foundation of the plant-based diet. Plant-based is not as strict as it sounds, with a wide range of plant based foods – vegetables, fruits, nuts, seeds, and legumes and can include small amounts of animal protein.

Often confused with the vegan or vegetarian diet, plant-based eating has a foundation of plant-based foods without the strict guidelines.

But beware, according to the Harvard School of health: “All plants are not created equal”. Technically fruit juice, potato chips and white bread are plant-based foods but can wreak havoc on your blood sugar and bodily inflammation, while a diet high in leafy greens and whole food based plants can do wonders for health and vitality.

If you choose to eat plant-based, be sure to choose your plant-based foods wisely.

Vegan

Veganism is known as a diet and lifestyle (often for ethical and environmental reasons) that excludes all forms of animal products, including all dairy, honey and eggs. When done well, the vegan diet can be sustainable, satiating and create and array of health benefits, specifically lowering body weight, lowering blood pressure, and decreasing the rate of cardiovascular disease. However, not all vegan diets are healthy. Eating vegan requires attentiveness and an understanding that certain nutrients (such as omega 3 fatty acids, vitamin B12, zinc, iodine iron, calcium, and iron) are harder to come by in the vegan world. 

When eating vegan, it is important to stay away from processed, nutrient-weak foods that lack proteins and fats, instead choosing whole food proteins (in the form of nuts, seeds and legumes) and naturally fat-rich foods that provide a stronger base for nutrition, while in some cases supplementing with nutrients such as vitamin B12. 

Flexitarian

This witty marriage of the two words, flexible and vegetarian, was voted the third most popular diet trends of 2018 by US News. The diet was originally described in the book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life," by registered dietitian Dawn Jackson Blatner. Flexitarian eating emphasizes a diet high in vegetables, fruits, nuts, seeds, whole grains, plant-based proteins with occasional animal protein options. The original Flexitarian regimen comes with a supportive menu plan, lots of resources on cooking tofu and other plant-based proteins, and many supportive intentions including pleasure, satiety, and convenience.

The Flexitarian diet is just like it sounds, flexible. While this works well for some, others may prefer a bit more structure. There are many versions of eating flexibly and finding the best one for you is important to consider.

---

Finding an eating style that works for you can take a little patience, education and mind-body awareness. In general, when filling your plate with nutrient-dense whole foods, you can be confident that you are getting a high quality nutritious diet. Many of the above eating styles are strong and healthy options that over time, you can customize to align with your health and wellness needs.

LET'S MAKE IT SUN-SATIONAL

 

"EVERY SUMMER HAS IT'S OWN STORY"

 

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


For me... a wholehearted YES!!! 🙋‍♀️


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

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

1.  Prioritize Your Preparation:

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

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

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

 

2.   Substitute Smart:  

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

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

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

3. Watch Your Whites: 

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

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

Enjoy the full flavors of natural food.

4. Get Outside: 

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

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

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

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

5. Make Pleasure Your Practice: 

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

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

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

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

Happy Memorial Day!!

THE ONE THING ALL WOMEN HAVE IN COMMON

FIND WHAT MAKES YOUR HEART SING AND CREATE YOUR OWN MUSIC

MAC ANDERSON

In the spirit of Mother's Day weekend I have a question for you:  When was the last time you were exhausted, overwhelmed, stressed out or totally fried?

(Raise your hand if it was just the other day!)

I talk to women (and men) everyday who feel like they are simply juggling too many things, doing too much, or trying to please too many people. Somedays, I too am one of those women. 

It's an epidemic of our time.

Most women (and men) have a very hard time carving out time for themselves: for downtime, for rest, for passion and play.

Mother's Day is a very interesting day for many of us. Some of us feel celebratory, some of us feel alone, some of us have lost our mothers, some of us have always wanted to become a mother. Some of us have lost a child. 

While I could write to you about all the gestures you could fashion for your mother this year, or all the recipes you could prepare for Mother's Day brunch, I feel I would be glossing over the pain, grief and even exhaustion that many of us feel.

Here's what I am more curious about this year:
 

HOW DO YOU 'MOTHER' YOURSELF THROUGH IT ALL?

While most of us (whether we are mothers or not) tend to take care of everyone else first – our families, our pets, our jobs, our friends – are you willing to dedicate some time just for YOU this Mother's Day (even if it feels uncomfortable and a tad selfish)?

... If you experience something challenging around Mother's Day, this is especially for you.
 

WHAT DO YOU NEED TO DO TO TAKE CARE OF YOURSELF?
 

Mothering ourselves can look like many, many things:

Taking a personal day
Saying "NO"
Taking long walks to smell the spring flowers
Getting body work done
Going on a retreat (Join Us HERE)
Napping
Getting your nails done
Asking for help
Forest bathing
Making your favorite food
Getting your house cleaned
Taking long aromatherapy baths
Buying fresh spring flowers for yourself
Drinking tea in a garden
Buying a new outfit
Going out on a girl's night
Creating art
Journaling
Meditation
Listening to your heart

...the list goes on.


Take a moment.  Contemplate.  Ask your heart and soul.  

WHAT CAN YOU DO FOR YOURSELF THIS MOTHER'S DAY? (DON'T BE SHY)
 

Just for fun I thought I would include my most favorite mother yourself meditation. This piece has touched me so deeply and brought me to tears over and over again these past 20 years or so.  Today, I am excited to share it with you! (click below to listen)

With warmest spring wishes for you and yours...

Photo by @the_sunkissed_kitchen

HOW TO GET YOUR GLOW ON THIS SPRING

GLOW-GETTER:  

A DRIVEN AND BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT. 
 

A fond memory: My eyes peek open in the dim light of the morning dawn. 
 
The sheer mosquito net around my bed adds another almost surreal quality to waking up in the midst of our Bali retreat.  

It's 4:45 am. 

As the rising sun burns off the haze and chases away the dew on the rice fields, I quietly creep down stairs for a warm cup of Balinese coffee. I find my favorite little nook to sit quietly and enjoy the serene peace of the early morning.

These moments in life – where we feel at peace, present, and deeply connected to ourselves – re-fuel us from our busy day-to-day lives. These types of moments (big or small) fill up our cups and govern our glow .

Our glow comes from our personal vitality, health, happiness and electric energy on high volume.  Luckily, we can illuminate this aspect of ourselves by learning what we need to reclaim our radiance in our lives. 
 
How we feel on the inside is reflected in how we show up on the outside. Our radiance and our glow grow from within.

In today's podcast mini-series, RECLAIM YOUR RADIANCE, I have a special guest who specializes in all kinds of GLOWING. Listen to Jennifer Fisher (Founder and Owner of Vasu Skin Solutions) and I share GLOW-GETTER tips to help you reclaim your radiance this spring.
 

MEET JENNIFER FISHER:
OWNER AND FOUNDER OF VASU SKIN SOLUTIONS

In the spirit of being a GLOW-GETTER in our lives this spring, sit back and enjoy today's feature podcast:

• Listen to a brilliant interpretation of radiance from an expert in her field (and how she helps others reclaim theirs)

• Enjoy a few surprising tips along the way that will have you rethinking your radiance this spring.

• Learn some strategic ways to restore harmony with yourself and your radiance no matter where you are starting from.

JOIN US IN BALI THIS SPRING

TWO WOMEN. TWO BREAKTHROUGHS

WHEN YOU STAND AND SHARE YOUR STORY IN
AN EMPOWERING WAY,
YOUR STORY WILL HEAL YOU
AND YOUR STORY WILL HEAL SOMEBODY ELSE.

– IYANLA VANZANT
 

Quiet space, connection and self-care:  Three qualities I truly crave and aspire to have in my little world.
 
These wise cravings are so often lurking in the depths of our beings, never having the time nor the space to fully bloom – free of our to-do lists, our inner critic or our agendas.

Listening to and honoring these cravings requires awareness, commitment and diligence.
 
So today, I want to introduce to you, two very special women in the Boulder Nutrition Community. Each having her own very incredible story to share. Stories that guarantee some inspiration for you ... and your ongoing story.

Through listening to and honoring some of their wise cravings, they have created unimaginable breakthroughs in their lives. 
 

MEET ANI AND LIZ: 
TWO WOMEN. TWO STORIES. TWO BREAKTHROUGHS

I wanted to include them on the podcast because sharing our story is a form of personal medicine for our hearts and souls. We connect more deeply this way. We feel our humanness through another’s insights, struggles and path to healing.

When we offer our deepest truths and our stories, they transform into a healing salve for those who listen. 
 

OUR STORIES BUILD EMPATHY AND BRING US TOGETHER ON OUR LIFELONG, COLORFUL AND BRILLIANT JOURNEYS. 
 

On this very special edition of the podcast you will hear us talk about:

• How taking a break created these two massive breakthroughs.
• Why going away can be the first step towards coming home.
• The power of our intuition when we have the space to listen.

RECLAIM YOUR RADIANCE is series designed to elevate our spring radiance together and to celebrate the brand-new BOULDER NUTRITION RETREAT schedule (with a few deals you don't want to miss).

---

Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

🌸
Enjoy the Bali love!
 

THE SCIENCE OF SERENITY

THE SCIENCE OF SERENITY

THERE IS VIRTUE IN WORK
AND THERE IS VIRTUE IN REST.
USE BOTH AND
OVERLOOK NEITHER.

– A L A N   C O H E N

 

Some days, my life moves faster than my guardian angels can fly 😉

I have to give myself a pep talk to remind myself to sloooowwww down.  I have to practice saying no. I have to set a reminder on my phone so I go to bed by 10. On many days, I have to remind myself to do one thing at a time (no more multi-tasking).  I have to trust in doing less to achieve more.

When I do this, I go from feeling like a rushed hot mess to a spacious serenity queen. (see the most relaxed picture of me ever taken above on my last trip to Bali)

Today kicks off a little 3-part series I created for you called RECLAIM YOUR RADIANCE . I am so excited to share it because I know that a huge part of our health and our radiance comes from slowing down, filling up our cups and taking a (seemingly impossible) break whenever we can (big or small!).
 

I also know (from experience) how hard it can be to give ourselves permission to do it.

RECLAIM YOUR RADIANCE is in celebration of both elevating our spring radiance together and the brand-new  BOULDER NUTRITION RETREATS schedule (with a few deals you don't want to miss)


Today, on the podcast, I am going to share with you some very specific health benefits that happen when we give ourselves a break and create some serenity in our lives:
 

1. The biochemistry of slowing down
2. The art of taking things off of your plate
3. How to get from hormone havoc to practical peace 

Soulful Cycle Bali:  Special Offer
June 24th - July 1st, 2018

Ahhh...  As if basking in Bali weren't enough, your perfect retreat just got better: 
Introducing THE BALI 10.10.10 SPECIAL, just for you:
The FIRST10 PEOPLE to sign up for the retreat get 10% OFF retreat cost,
along with 10% OFF private personal sessions.   

🌸
Enjoy the Bali love!
 

A FEW OF MY FAVORITE THINGS

" NO ONE EVER MADE A DIFFERENCE BY BEING LIKE EVERYONE ELSE "

P.T. BARNUM

As I write to you today, I am enjoying one of those awestruck picture-perfect, wintery days here in Boulder... A fresh snow fall, a clear blue sky and the majesty of what I most love about Colorado – nature's beauty.  
  

For the past few weeks, I have been enjoying the quiet inner space of winter: finding my flow with 2018, cozying up with my honey, snowshoeing in the beautiful Rocky Mountains, resting more, and treating myself to a few of my favorite things.  


Sovereignty, embodiment and presence happen for me more naturally in a sacred space filled with ambiance, quietude and a moment to step away from the chatter of daily life – for a minute.


This time of musing with my inner world and indulging myself with my favorite goodies has been inspiring my creative juices to flow more freely.


So, today I want to share with you a few of my favorite things. As you will see, they all have a little something in common: they nourish me on many levels, they enhance my daily experience and they simply make things a bit brighter, tastier and sweeter.

I would LOVE to know more about you too. This past couple of months the Boulder Nutrition's readership has expanded in big and beautiful ways. Let's get to know each other! What are your favorite things? (scroll down to share your comments 💗)


To your simple pleasures...
 

A Few Of My Favorite Things

{Nutritionist Approved}

 

As a health care practitioner, I get asked questions all the time about different kinds of health products, supplements, superfoods etc.  I like to try new things out and do my research so I can be better informed to answer your questions.  I linked these all up below, so you can explore for yourself if you feel called.

Most of my favorite things have come from this type of informal research and of course, my love of health, radiance, pleasure and feeling our best.  I hope you enjoy!

Pekoe :: Steamed Mate 

You may see me around Pekoe Sip House if you are a Boulder local.  My office is right across the street, so I meander over often on breaks to grab myself a cup of steamed Mate.  When I drink Yerba Mate, I always feel energized, clear minded and focussed.  It is my favorite helper for long days or  days when I get immersed in my writing.

Yerba Mate has been used as a base for herbal medicines in South America for centuries, and the plant’s benefits and therapeutic properties have recently been verified by a number of scientific studies. The chemical components of Yerba Mate are similar to those found in green tea; however, Yerba Mate is even more nutritious and alkalizing.

Foodie Fuel

Do you ever just need a quick snack, but can't think of something that will truly fuel you up?  Foodie Fuel is the answer.  Founded by a friend of mine, Eloise Nelson and her partner Chris here in Boulder CO, Foodie Fuel is high in protein, paleo friendly, naturally sweetened, gluten free, non-GMO and super tasty treat.  My favorite flavor is the Butter Toffee.  

You can buy Foodie Fuel at most health food stores, Amazon, and of course right from their website (linked above)

Pangea :: Canadian Pine and White Sage Essential Oil

Okay.  First off, I grew up in Canada.  In college I became a tree planter in my summers off, way up near the border of Alaska. I have a serious emotional connection to the smell of Canadian pine trees.  This essential oil takes me right back. Long baths with a few drops are so comforting.  But wait...the best is when Jason and I sprinkle in on our pillows, turn on some forest music to fall asleep to, as we gaze at the glow in the dark stars on my ceiling... we feel like we are camping, and we get a great nights sleep. 

Pine Oil has a warming, purifying quality with properties that freshen the air and benefit the respiratory, nervous and circulatory systems. For the mind, pine is at once elevating, grounding and expanding. For the body, it is cleansing and invigorating.

Pangea Organics, another local Boulder company founded by an old friend of mine, Josh Onysko, gone international.  You can even find his company in Singapore.  They have a wonderful online store and an incredibly potent and pure line of essential oils.

Gaia Herbs :: Golden Milk

I used to make golden milk a lot, in fact there is a great recipe in the Winter Self-Care and Recipe Guide (that you can download for free by clicking the announcement bar at the top of this page).  Then I tried the fairly new Gaia Herbs Golden Milk.  WOW!  It is delicious and it has one of my favorite ingredients for sleep, stress and adrenal health: ashwaganda (an Ayurvedic herb).  

Golden milk is full of one of natures most potent superfood, turmeric.  

Turmeric is both a super food and a super spice.

Turmeric is ranked number 6 of the top 100 high ORAC value antioxidant foods which really means it is one potent substance.  Turmeric is a spice most commonly found in curry but its medical benefits are golden rich.

Some of the most amazing turmeric properties include: destroying multi-drug resistant cancer, destroying cancer stem cells, protecting against radiation-induced damage, reducing unhealthy levels of inflammation, protecting against heavy metal toxicity and preventing and reversing Alzheimer’s disease associated pathologies.  

Instant Pot

Sometimes my mom knows best.  Especially in the case of my Instant Pot.  I would have never purchased this kitchen miracle on my own (I'm a bit more of a traditionalist in the kitchen) but she surprised me with this gift for my birthday last month.  

I was skeptical and a bit intimidated by all the buttons and things this kitchen wonder can do (yogurt making rice cooking, sauteing, slow cooking, pressure cooking etc)

With just a little practice (it's been a month) I am figuring it out.  I have made a few soups, stews, chilli, and some other goodies in less than 20 min – start to finish.

Apparently this was the most purchased item on Amazon this past holiday season.  Worth checking out? 

YES!  Just sayin.  

(if you want to peak at my first instant pot attempt check out m y post from January 20th HERE)

LuluLemon :: Align Tights

I am a texture person for sure.  ALL of my clothes need to be somewhat soft and cozy. While I have worn Lululemon clothing for years (and they are also a Canadian company founded in my home town, Vancouver) these particular pants are my new favorite.  

Cozy, comfy, well fitted and soft to the touch.  I treated myself to two pairs recently, and you will find me wearing them probably a little too often.  

Lululemon has many many other wonderful items in their shop.  They are my go-to store for most of my yoga attire.

Birch Bender Paleo Pancakes

Being highly hypoglycemic and on the far end of the protein type spectrum, I have never been able to eat pancakes (even the gluten free ones) without a major blood sugar red-alert.  Not the case with these tasty easy paleo pancakes.  Ari and I make these on the weekends for brunch all the time.  Honestly, I feel great afterwards – full of energy and perfectly balanced with no blood sugar crash in sight.

I really like the taste and the ingredients.  We all need a pancake once in a while right? These could not be easier to make, totally affordable, and super yummmmm.  Check out one of my favorite ways to enjoy them HERE.

Lovely Lady :: Facial Nutrients

Lovely Lady is a local fair trade organic delightful skin care company that a friend introduced me to.  I am so addicted, especially in the winter months with the dry Colorado air.  

I use the Everlasting-Argan Immortelle Facial Nutrient morning and night and I love it!

One of the key ingredients is helichrysum essential oil. There's a reason this oil is called "Everlasting" and "Immortelle". This flower will not wilt or wither after it has been picked. This formula is complete with properties from the immortelle plant, so just imagine how effective these properties can be for your skin.

(Unsweetened) Bhakti Chai

I love to buy un-sweetened versions of things because I am a bit of a sugar patrol, and it can just sneak into almost anything these days. 

I LOVE the spicy, tasty warming hues to this delicious chai, and I love to add my own sweetener (usually raw honey) with my own milk of choice (usually raw milk or Ripple).

This is a great treat to order at some of Boulder's hip coffee shops (most of them carry it) or of course buy the grab and go version from local health food stores.

Sometimes, I even make my chia pudding with Bhakti Chai.  That's some wintery goodness right there.

Winter, warming, tasty, naturally sweet and full of spicy gingery goodness.

Fresh Thymes Eatery

We all need that place that feels like the food is made just for our palate.  Fresh Thymes Eatery is locally owned, organic, gluten free, dairy free and easy to swing into for lunch or dinner.  

I love when I can order anything on the menu and not have to worry.  

Some of my favorites are the Crying Tiger Bowl (no quinoa, sub extra veggies), the skirt steak combo plate and the dairy free, gluten free Mac Attach (their version of mac and cheese).  I also grab there bone broth to-go if I am fighting something off and haven't had the energy to make my own.

Affordable, effieicnt, easy and so tasty.  

Isagenix Amped Hydrate Electrolytes

We all need a little electrolyte boost here and there.  I enjoy my favorite electrolytes (raise your hand for orange) after my morning spin or yoga class, before bed for some extra hydration, and really any time at all.  

These electrolytes help me to drink more water.  I crave salt, and the little bit of sea salt in here hits the spot. These are infused with lots of B vitamins, a little bit of stevia and raw honey, and a great flavor.

Click the linked title above for all the deets!

Wonder Press :: The Cure (pressed ginger and lemon shot)

Okay.  Let's talk about the flu.  So many folks have been hit hard this year.  As soon as I feel something coming on this is my cure.  These little shots of wonder are a ginormous immune boosters.  You can totally make this at home if you have a juicer, and it is always nice to know where you can get them if you want a grab and go. 

Ginger is a wonderful immune booster that naturally warms us up in the colder days of winter.  This superfood is great for digestive issues, flus – very anti-bacterial, anti-viral.  

I often cut this concoction with a little hot water as it is super strong.  

Instacart

Like most new technology, it takes me a little while to get on board.  It wasn't until Ari and I were sitting at the Seattle airport on our way home from a family trip when I tested out Instacart.  Have you tried it?

I got home at nearly 10 pm that night with a fresh bag of groceries waiting for me.  How awesome is that after a week of traveling and a long travel day?  

My day-to-day life can get a little full here and there and on those days, Instacart is the answer to simplifying.

When you download the app on your phone, you can pick your grocery store, choose your items, pick a time for delivery and voila, easy peesy.  

Instacart is blowing up, so if you are not in Boulder, you may find it showing up near you soon.  

Kavinace

We all no there is nothing better than a good night of sleep.  While there are many many things to do to create a happy sleep environment, sometimes we need a little boost.

On our retreat in Costa Rica this fall, we brought some with us, and before you know it we were sharing sleep support with many of our retreaters.  The results were amazing. Many of the ladies said they slept better than ever.  Being a health care practitioner, I have used many many sleep formulas with my clients – this one works the best by far.

One of our Boulder Nutrition team members works for Pharmaca (Boulder's holistic pharmacy) where she reported that this product is the number one best seller of all supplements store wide.

I love it's blend of amino acids and melatonin and how it addresses so many imbalances that could be causing restless nights.  

Here's to great sleep!!

Above photo credit: Jeremy Sheehan (@jcshamrock)

---

MY BIRTHDAY GRATITUDE LETTER FOR YOU...

" THE MORE YOU PRAISE AND CELEBRATE LIFE, THE MORE THERE IS IN LIFE TO CELEBRATE "

OPRAH WINFREY
 

I am celebrating,


When I woke up the other night with the inspiration to write to all of you on my birthday, my body started to tingle. (eeeekkkk)


Excitement. Fear. Vulnerability. I knew something important was coming for me to share...


While many of you are new to the Boulder Nutrition readership, many of you know I have been writing to you for more than 15 years. (yes, it all started on bright pink paper that I would deliver around town.)  


A lot has evolved in my business over the years to bring us here today.


As many of you know, I love to take three whole weeks to vision for my new year. From the darkest night of the year (Winter Solstice) until today (my birthday) is exactly 3 weeks. This has grown into such a lovely ritual for me on these wintery days and nights, one I look forward to all year. I like to consciously look back over my year and see what has come about, to then begin to vision and look ahead. (You can listen to more about how i do this HERE)


This year something different is happening... 


Where I usually feel so inspired by this process, instead I became disillusioned by some of my old ways: Setting intentions, making lists of goals, forecasting numbers, and looking at how I want things to unfold – to then feeling the pressure to make (or force) all of these to happen. 


Who I am today is not the same. Something in my soul is untangling me from my past and sculpting a new way that I am just now beginning to see and cherish.


After a lot of time to reflect, write, meditate, bask in the quietude of winter and vision for this coming  year, I wanted to share with all of you what is emerging in me...


I don't want to force anything anymore. 


Sometimes the very things that have served us, become big boulders in the river of our flow.


What I want for myself this year is to allow.  What I want this year is to follow my creative flow, my inspiration, my authenticity and my heart – more. This feeling in me is new and I am still curious as to how this will unfold. I don't know how it will shift my life or business just yet. The only thing I do know is that it feels like a sweet natural alchemy of power and grace commingling in my heart..


Boulder Nutrition and I are such intimate reflections of each other, and Boulder Nutrition (and all of you) has also solely supported my family for over 15 years!  


From my writing, to my private sessions, to my online programs, to my retreats and to my daily commitment to all of you... I am eternally grateful for this opportunity to live my passion every day, to be with each of you in such unique ways, and to continue to grow and evolve in the artistries that are emerging.  


My heart is full today...


I hope to continue to share with you, all that is true for me as we walk this path to health and happiness together.


Thank you so much for being a part of this growing community.
 

With a warm heart and lots of love ...

 

EAT NOT FOR THE DISSATISFACTION OF YOUR BODY, BUT FOR THE LOVE OF IT

"ENJOY THE BANQUET THAT IS YOUR LIFE"

DR. CHARLEY CROPLEY

 

Sometimes in our lives we meet very significant and special people that strongly influence how things unfold for us. We may not know it as it is happening, but as time shows us it's magic, there is a certain serendipity that becomes obvious.


This is particularly relevant with today's very special guest {Soulfood Session #5}:  I met Dr. Charley Cropley when my son Elijah was just an infant (he turned 21 last week).  I had yet to complete my masters degree in nutrition, and surely had no idea of how the ecology and life of Boulder Nutrition would unfold.


In 1996, when I signed up for Charley's class here in Boulder (because a friend invited me), the level of inspiration and passion Charley had for his work sparked something big in me that has continued to fuel my business, my love for spreading health and vitality, and what has clearly become a soulful purpose in my world.


Since those early days, Charley and I grew a beautiful (family like) friendship, have collaborated together on numerous projects, shared an office, cross-referred and supported each other in boundless ways. I am happy to say, Charley is a wonderful addition to The Yoga of Eating 2018 guest teacher roster this year.


With all of that in our dynamic of knowing each other, I am sure you can imagine how much fun we had doing this podcast for you.  


I hope you come over to listen and enjoy this next (very raw and real) Soulfood Session as Charley is one inspiring person, speaker, teacher and human being who I am so happy to introduce to you.
 

Listen To Today’s Soulfood Session Podcast: 

• Learn some important qualities in the relationship between eating and personal satisfaction.

• Listen to Charley share why his self-reflection practice has become the core of his daily life.

• Practice eating to LOVE your body

---

What’s a Soulfood Session?


The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
 
 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 .  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
 
 
When you join our 2018 circle of women, you will get even more special goodies from me:
 

• Instant access to Module 1 the moment you register
• A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
• A FREE 30 minute strategy session with me (live or remote)
• A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

  
I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

BE THE GOVERNOR OF YOUR OWN WORTHINESS

" EVERYTHING WE ARE SEEKING EXTERNALLY NEEDS TO BE RESOLVED INTERNALLY FIRST "

NANCY LEVIN
 

I hope your New Year is off to a brilliant start. 


While a huge part of me loves new beginnings, I noticed I awoke on New Year's Day with a little flutter in my stomach. There is a lot of pressure at this time of year. 


A short while later, I ran into a close friend of mine somewhere between yoga class (hers) and spin class (mine) and wehad a moment in the hallway:  We were both feeling a little anxious about making this year everything we are hoping for.


The more folks I have talked to this week, the more I have heard this.


For many of us, 2017 was a doozy.  While we all have our own personal 2017 story, collectively, a lot of $hit has also gone down.  


With the wild ride of 2017 (barely) behind us, how do we move forward into 2018 embodied and empowered in our lives (with whatever the year may bring)?


Maybe you can relate to these common obstacles:


I don't know how to make myself a priority...


I feel like these old patterns and behaviors are impossible to break... 


I feel like I need to prove myself to the world in a big way to be loved and accepted...


There are simply just too many things I cannot control in my life...



If your New Year's intentions feel a little daunting or you are still feeling the intensity of 2017 coming to an end (phew), today's Soulfood Session podcast might help.


This heart-to-heart conversation with today's special guest gets right down to the nitty gritty of some internal obstacles that hold many of us back and what to do about it...


I am so thrilled to have Nancy Levin as a guest teacher in this year's Yoga of Eating Course and Community, sharing with us her wisdom and insights while guiding us through some of her wise practices to increase our self-worth, to become a more authentic version or ourselves and to help us overcome some of the fears and obstacles in doing so.


Nancy Levin is a bestselling author and her works include Worthy: Boost Your Self-Worth to Grow Your Net Worth, Jump … And Your Life Will Appear, and The New Relationship Blueprint (forthcoming from Hay House, August 2018.) to name a few. She’s a Master Integrative Coach working with clients – privately and in groups – to live in alignment with their own truth and desires. Nancy was the Event Director at Hay House for 12 years, and now hosts her own weekly radio show Jump Start Your Life on Hay House Radio. 


This podcast was a great honor for me to host and I hope you will come over and listen to these exceptional insights.


Listen To Today’s Soulfood Session Podcast: 

 

• Learn about the benefits of seeing the truth and living authentically from there. 

• Listen to Nancy share her insights around how to become the governor of our own worthiness

• Practice working through the fears and obstacles that keep us from prioritizing ourselves.

What’s a Soulfood Session?


The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community .  Registration is open. These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
 
 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
 
 
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:
 

• Instant access to Module 1 the moment you register
• A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
• A FREE 30 minute strategy session with me (live or remote)
• A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

  
I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

 

---

TURN YOUR OBSTACLES INTO YOUR ALLIES

TURN YOUR OBSTACLES INTO YOUR ALLIES

" SURPRISE YOUR DOUBTS WITH YOUR ACTIONS. "

DANIELLE LAPORTE
 

 

Happy New Year  💛🎉🌟🙏🙌


Our souls crave ritual, marks in the sand and new beginnings.  While I believe new beginnings are readily available with every rising sun, with every Monday morning, with every new season and with every birthday, there is surely something magical about a brand new year. 


Last night, after reflecting with Jason about our year coming to completion and the new beginning of 2018, he reminded me that amidst our hopes and dreams, life will always throw us curve balls and challenges that are simply out of our control. What's left (and somewhat in our control) is how we respond – how we stand strong in the face of life's obstacles and hardships.  


With that, each new year brings an opportunity to re-evaluate where I put my energy and my resources - a chance to really check in with myself as I craft some new intentions and contemplate what I want to add in to feel more aligned with my love affair with life.

There are some tangible benefits I notice when I live this way :


CLARITY:  I effectively know what I want. Intentional living clears away the background noise and opens up more space in my mind.  Honestly, it feels like cleaning out and color coding my entire closet. (on my to-do list for this week)


FOCUS:  When I know my intentions, I am able to show up in my life with a laser focus.  I say "NO" more easily to things that do not match up with my intentions. I decide how to sculpt my time more effectively. I spend my money more wisely. I choose who I share my time with more consciously. 


PRIORITIES:  A few years ago, when I started working with my business coach (Cheri Ruskus), she had us go through a really elaborate first of the year process. One of the beautiful gifts that came out of this exercise for me was a clear list of my priorities. They haven't changed much since and honestly they continue to act as a compass for me in everything I do.  


So today, in the next Soulfood Session {podcast}, I wanted to share with you my three favorite New Year's Day rituals along with a sprinkle of the ancient wisdom and guidance that has been a a supportive touchstone in my life.


Listen To Today’s Soulfood Session Podcast: 

 

• Learn the 3 things I do every New Year's day (or soon after)

• Listen to some age-old wisdom to help you align your inner desires with your outer actions

• Practice turning your obstacles into your allies

• Download a reflection sheet if you want to try it out for yourself

---

What’s a Soulfood Session?


The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration TODAY.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
 
 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
 
 
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:
 

• Instant access to Module 1 the moment you register
• A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
• A FREE 30 minute strategy session with me (live or remote)
• A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

  
I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

 

PERSEPHONE'S WINTER SOLSTICE MYTH

As I have been doing for many years now, the winter solstice begins my personal time to descend inward into retrospection in looking back at the past year and all that has happened: All of the successes, all of the challenges and all that I have learned in the process.  This helps me come into 2018 feeling ready to stand stronger than ever in myself and my work.


And WHOA...  2017 has been quite a year.  {personally, professionally and collectively}


While I feel like a found a grounded and grateful groove for my day-to-day life this year, I have also walked through some gargantuan initiations, moved through mounds of fear, focussed inward to shed a lot of my old stories and beliefs {the outdated ones that don't serve me anymore}, and found my biggest focus has really been most about my working from the inside, out.


So, on one of my most favorite days of the year, I decided to launch the special wintery podcast series I created for all of you – The Soulfood Sessions. 
 
 
The Soulfood Sessions are bite size morsels of wisdom from this years Yoga of Eating 2018 online course and community that opens for registration December 29th .  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 


I hope you enjoy some of this free content, as much as I love creating it for you: 


Because… what I used to consider a cold, stressful and tender time of year has now become a time I cherish. 
 

When I say descent, what I mean is the descent into my inner world - through all her peaks and valleys – where the darkest nights of the year have become a great teacher and chaperon to my own insight and wisdom.
 

Some would say this descent has been known throughout time, myth, and story as a descent into the underworld.  Others see it as the most potent nights to pray or connect to our higher selves. Often we hone how to vision with clarity and precision for the upcoming New Year. 

 
The dark nights expand to cultures worldwide with unique and diverse wintery wisdoms and rituals.
 


Today, in this very first Soulfood Session you will hear the beautiful myth of 'Persephone and the Underworld'.  {one of my favorite myths that I find just perfect for this auspicious day}



I am glad you are here.  Let's head over to the podcast to listen to this special solstice gift from me and remember to honor your own descent on this darkest night of the year.

THREE LIFE-CHANGING VALUES TO INCLUDE IN YOUR HEALTH AND HEALING

THREE LIFE-CHANGING VALUES TO INCLUDE IN YOUR HEALTH AND HEALING

" YOGA PROVIDES INVALUABLE TOOLS FOR TUNING INTO OUR HUNGER AND FULLNESS SIGNALS, COPING WITH DIFFICULT EMOTIONS, AND FEELING AT HOME IN ONE'S OWN BODY. "

CHELSEA ROFF
FOUNDER AND DIRECTOR OF EAT BREATHE THRIVE
 

 

Have you ever noticed that your fear of change (ie. hanging on to those old outdated habits) can get a bit tiresome?
 
 
Do you ever find that pulling inward (and even being a bit reclusive)happens when you are overwhelmed with your old lingering trauma, sadness, shame or overwhelm?
 
 
But, while we hide out under the fuzzy blanket on our couch avoiding the world, allowing ourselves to fully embark in feeling our somewhat daunting feelings can also seem incredibly uncomfortable and even terrifying. 
 
 

That is why today’s Soulfood Session may be just the perfect anecdote to harmonize your health and healing. 
 
 
Today’s special guest, Chelsea Roff, one of our dynamic guest teachers in The Yoga of Eating 2018, is an incredible inspiration and resource. Chelsea Roff is a yoga and mindfulness instructor, research collaborator, thought leader in neuroscience and integrative health, and founder of the international non-profit EAT BREATHE THRIVE 


An eating disorder survivor, Chelsea has an intimate understanding of the depths of human suffering and the conditions necessary for individuals and communities to thrive. Chelsea presented a brilliant TED talk this past fall.  She has also been featured on Good Morning America, The Today Show, NBC Nightly News, and CNN. An award-winning author, she has contributed a number of book chapters, articles, and research reviews to publications such as Yoga Journal, Good Magazine, and American Public Media. 


Chelsea is a true trailblazer in her field and an incredible asset to this year's Yoga Of Eating Course and Community which opened for early registration today.
 
 
After personally studying with Chelsea earlier this year, I have to say, I left our time together so inspired and full of new resources based in neuro-science, yoga, and a beautiful, anchored and gentle approach to healing our relationship to food and body.

Listen to today’s Soulfood Session podcast and Learn:
 
 

What’s a Soulfood Session?


The Soulfood Sessions are bite size morsels of wisdom from this year's Yoga of Eating 2018 online course and community that opens for registration DECEMBER 29TH, 2017.  These podcasts are small plate tasters from the many wise teachers we have on our special guest roster this year, some personal anecdotes from me and some awe-inspiring success stories from our past participants. 
 
 
I am so thrilled to be opening the registration for The Yoga Of Eating 2018 today.  It is is my most complete (and passionate) body of work. A colorful tapestry of food psychology, nutritional wisdom, women’s yoga, meditation, embodiment practices, reflective ritual and resources, nourishing recipes and our incredible team of guest teachers.  
 
 
When you join our 2018 circle of women before January 6th, you will get even more special goodies from me:

• Instant access to Module 1 the moment you register
• A lush and luminous online workshop:  The Art and Science of Setting Intention, to help you with your new year's visioning process
• A FREE 30 minute strategy session with me (live or remote)
• A FREE copy of my newest e-book B L E N D – Balance Your Body, Elevate your Energy, One Simple Green Smoothie at a Time

  

I want your new year to reflect all you want for yourself in your unique inner ecology – more harmony, health, happiness and purpose than ever before.

 
Join us for for these early registration bonuses in 

THE MISSING LINK IN OUR HEALTH CONVERSATION

"THE MIND AND BODY ARE LIKE PARALLEL UNIVERSES"

DEEPAK CHOPRA

There is sure a lot of holiday hoopla in the air.  How are you holding up?


Honestly, for me the holiday season used to come with a hefty dose of stress and a whole lot of pressure in trying to make things picture perfect. I aspired to cook the perfect meals, host the ideal dinner parties, buy the right gifts all the while still providing a magical holiday for my kids – it was a tad overwhelming.  

The past few years I have been trying something different. For exampe, this past holiday weekend I chose to lay super low: to rest, to nourish, to hang with friends and family, to get outside, to avoid full contact shopping and to get plenty of downtime as the holiday season begins. {BTW it was heavenly}

As I am sure many of you have experienced, food can be a BIG challenge for many of us during the holiday season. The parties, the family dinners, the travel, and the celebratory feasts have become such a big part of the celebrations. While I love to share food and celebrate around the a festive table with loved ones, I also know it is something we can sculpt to match what it is we are wanting for ourselves on a larger scale. 

 

MY MOTTO THIS YEAR:  
SIMPLE IS THE NEW SMART

... Simple traditions
... Simple (and tasty) whole food meals
... Simple gatherings
... Simple purchases


Amidst it all, we can learn to listen to our bodies and our intuitions and see what feels right. Yes, it takes a little bit of time, gentleness, practice and patience, and is very worth the effort.


So, I wanted to share with you some pretty cool {cutting edge} science today. This research will really help you enhance knowing what your body needs and wants, how you can better listen to your body, heighten your inner awareness and make YOU the priority this holiday season.

 

WHAT IS INTEROCEPTION?

Interoceptive awareness means developing an attentiveness in relation to the sensations arising within our bodies. These bodily signals are worthy of our attention because it is the brain's interpretation of them that determines how we are feeling both mentally and physically. By becoming more aware of these inner sensations, we are able to influence how these signals are interpreted by the body and the actions that would follow.

In 1906, the Nobel laureate Charles Scott Sherrington, introduced three terms into medical parlance: “proprioception”, “exteroception”, and “interoception”. Of the three, perhaps proprioception, which is basically the awareness of one’s body in relation to external objects, is the most familiar. (Proprioception is why we don’t constantly walk into walls or get into car accidents.) Exteroception refers to awareness of any stimuli coming at us from the outside (sights, sounds, smells etc.). Interoception is our awareness of what is going on within the boundary of our own skin; it is intra-organismic awareness. (Emerson, 2015)

Interoception, defined here as the sense of the physiological condition of the body, is an information pathway used to interpret one’s body from within. Interoception is the process of receiving, accessing and appraising our internal bodily signals. The anatomical pathways for interoception are well-specified, detailing the connections between sensory receptors, spinal cord, brainstem, and brain (Craig, 2002).  

Interoception evokes the quality of the relationship between our mind and body.

Interoception remains poorly understood within modern science, but recent research is insightful, and provides the missing link to healing our relationship to food and our bodies.

How a lack of interception can manifest in multifaceted...

Maybe your hunger cues are shut down.  Maybe you don't experience accurate interpretations of hot or cold.  Maybe it is hard for you to read our body's satiation cues. Maybe you are not in touch with your deeper currents of emotion and sensation that could be providing valuable information about a situation or circumstance.

Poor interoceptive awareness is often cited as a key quality of eating disorders, yet the precise nature of the deficits and their relationship to eating pathology remains unclear.

Research suggests that our greatest moments of personal fulfillment and pleasure are times we spend fully involved and engaged in a situation with our whole selves: be it a physical activity, a sensory experience, or intimacy with another person. If we are disconnected, we are depriving ourselves of some of the greatest sources of happiness.

While the research on how to heal our interoceptive awareness is still new, there are many studies, and anecdotes that are leading us in a positive direction with what we can do to make these big shifts.

HOW CAN YOU HEAL YOUR INTEROCEPTIVE AWARENESS?

While Interoceptive awareness means developing a curiosity towards the sensations arising within the body, we can say YES to empowering yourself along the way.  Learning to trust your body, and heighten your inner awareness makes navigating life {and food} much more graceful.

Want to trailblaze your own inner path towards interoceptive awareness?  Try these body centered practices that have been part of the Boulder Nutrition methodology for years {and that really work}.

Bring a lot of love, healing, and patience to your relationship to your body:

If you are like most of us, you have probably had times in your journey of life where your body felt like the enemy.  I get it.  It have been there too.  Feeling disconnected, angry at, checked out, turned off, disgusted by and even in conflict with our bodies is a pretty common phenomenon.

You may have experienced this if you struggled with a big health issue, if you have suffered with an eating disorder, if you have chronic stomach aches, or body pain. The truth is, discovering how your body is your biggest ally is like discovering the holy grail.

While releasing the negative emotions and associations with your body is a windy road (with possibly a few bumps along the way), as you watch yourself heal, feel stronger, more intuitive, and more connected to yourself, it won't be long until you find the process inspiring and even enchanting.

My recommendation:  Slow and steady.  All things come in due time and when creating these new neuro and sensory pathways (literally) we are going to have to be patient.   Celebrate your little victories.  Track the positive changes.  Coddle the process in a gentle and loving bubble and you will start to fall in love with the journey.

Create an embodiment practice:

There are many simple mind-body practices that support body awareness, emotional wellbeing, and physical vitality – all leading to improved interception and body awareness.  

Embodiment, as it turns out, is vital to our health and well-being. It may also be a doorway into higher consciousness through a healthly  interoceptive experience.

According to a recent study (Biological Psychiatry, 2016) connecting to the sensations in your body during an embodiment practice such as yoga, offers a powerful gateway to connecting with the junction point between mind and body.  Dr David Creswell’s new study indicates, practicing mindfulness meditation may also increase functional connectivity, or communication, between this ruminating and negative part of the brain, and the part responsible for executive control. 

Embodiment practices increase interception, something many of us have experienced in our personal journeys, but that is now being scientifically validated, and encouraged.

Try the four part check in:

I love to teach the 4 part check in on my retreats and to my women's groups.  I use this almost every day as a platform to check in with myself and see what I can do to take care of myself each day. I learned this through some of the teachings of Deepak Chopra (quoted above) and they have proven to be priceless in my process.

To start, find a quiet place where there is some solace and serenity.  If this means a quiet place in your house, closing the door to your office or pulling over on the way to work at a near by park. You will have a deeper experience where there is some personal peace, and you only need a few minutes. {yes, I have hid in the bathroom from my kids when I needed a moment of peace}

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Part One:   How are you feeling in your body?  Describe only the physical sensations, the quality of what is arising on a physical level:  temperature, hunger, tightness, tingly, heavy, achy, the taste on your tongue, the growling in your belly, the tension in your shoulders.  Stay with the physical sensations.  

 

question:  what does your body need to be nourished

Part Two:  How are you feeling in your emotions? Describe emotions that are arising in the present moment.  More than one?  That's just fine. Emotions can often arise simultaneously.  Describe them (on paper or in your mind)  

 

Question:  What does your heart nEed to be fed with support and joy?

Part Three:  What is the quality of your thoughts?  Most of us have good days and tough days when it comes to our monkey-mind thoughts. Some days our thoughts are supportive and kind, and other days we are are own worst critic.  

 

 

question:  What does your mind need to be free, clear, supportive and kind?

Part Four:  We each have a connection to our higher self, our intuition, and our souls.  There are many names for this aspect of the self, so feel free to insert yours in this process.  Personally, I love this part, as it really challenges some of the more automatic, negative, destructive self talk.

 

question:  What does your soul need to be at peace?

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Consider Forest Bathing:

Have you heard of Forest Bathing?  This innovative nature based technique comes from Japan where the research on time in nature (especially for residents of large cities) has a measurable impact on stress levels, happiness, and quality of life.

Forest Bathing was developed in Japan during the 1980s (known as shin-rin yoku) and has become a cornerstone of preventive health care and healing in Japanese medicine.  

Forest bathing literally translates into "taking in the forest".  You don't have to hike, but rather you can literally bask in the natural environment and soak up the atmosphere.

The research on Forest Bathing is mind-blowing and this is a great way to enhance a mind-body connection while also diminishing stress, slowing down, and being in nature.

Go to a forest. Walk Slowly.  Breathe.  Open all of your senses.

• Boost immune  function
• Decrease blood pressure
• Lower stress
• Improve outlook on life
• Increase your ability to focus
• Increase your energy level
• Improve your sleep patterns
• Create a clearer intuition
• Increase your flow of energy
• Increased life force
• Increase overall sense of peace and happiness

Slow down and give yourself down time daily:

Our culture moves so fast.  It is so common to be going from the time we wake up in the morning to the time we fall into bed at the end of the day.

While I know it is hard to prioritize down time and time to move slower amidst our full to-do lists, parenting duties, job requirements and fast paced everything, I really highly recommend you do.

Just that little bit of down time each day (electronic free) will do wonders for you body, mind and soul while also creating the space to enhance your interoceptive awareness.  

When we are distracted by the endless busyness, it is terribly hard to create a heighten inner awareness, especially if this is a big area of struggle.

The best news with all of this is that we CAN heal our interoceptive awareness with implementing just a few of these small changes. I hope your health and healing journey is enhanced by knowing that you too can increase, improve and heal your mind-body connection no matter where you are starting from.  May your journey be insightful, graceful and rich honoring all the wise and dynamic parts of YOU.

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Spoiler Alert: The new Yoga of Eating SOULFOOD SESSIONS are just around the corner. BIte size nuggets of wisdom from this year's 2018 guest teachers from The Yoga Of Eating online course and community.  I can't tell you how excited I am to share some brilliant insights from some of the country's most innovative health and wellness experts.  

P.S.  The Yoga of Eating 2018 is opening for registration soon.  I am over the moon with excitement about our new content, our 2018 guest teachers, and I can hardly wait to shower you with  so much support coming. Stay Tuned...
 

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Hello. I am Sue Van Raes, a Nutritional Therapist, Food Psychology Specialist, Nature Lover, and Author.  My mission is to help heal the feminine through food, mind-body connection and pleasure.  You can find out more about me and my work in the world HERE

MONEY, MOCHAS AND MASTERING OUR MOJO

There are many aspects of our health that take a lot of love and patience,


.... learning how to cook a healthy meal for ourselves

.... learning how to listen to what our bodies need

.... and learning how to create a healing (and even enchanting) relationship with our money.



Our health simmers together, the many ingredients and aspects of our divinely complex beings. What we eat, how we eat, the amount of deep sleep we get, the quality of our thoughts and our relationships, our daily rhythms and rituals, as well as our relationship to money.



So when I crossed paths (literally) with my friend Bari Tessler on our favorite trail in the Boulder foothills (you can find either of us there almost daily), I was delighted at the idea and opportunity to collaborate with her on an inspiring health and wealth conversation.

Bari Tessler is author of The Art of Money: A Life Changing Guide to Financial Happiness, financial therapist, mamapreneur, and founder of The Art of Money: A Global Yearlong Money School. She genuinely supports her students in both the practical tools and systems to sort out their money, along with her very personal and body-centered transformative touch (including a lot of chocolate – we have this in common) to help us transform our relationship with money – I joined the very first year.



Bari's methodology is like no other I have ever experienced. Her program supported me to make many, many financial breakthroughs, including kindling a love affair with my finances. She teaches about earning, saving, spending, and investing. But not in the way you’d expect... Because (as Bari says) money isn’t just about dollars and cents.

{It's more about money healing, money practices, money maps, and a few chocolatey money mochas – listen below to learn more}

In this week's episode of SATIATE: MONEY, MOCHAS, AND MASTERING YOUR MOJO, you will:

 

• Get a sneak peek into the unique methodology of the Art of Money.

• Learn Bari's favorite money tool {hint: it's not what you think}

• Explore your “money shame” with simple (yet profound) mindfulness practices

• Use ritual (with maybe a little chocolate), forgiveness, and contemplation to cultivate a sense of wholeness and peace with your finances.

TAKE A FALL STROLL WITH ME

"FALL IN LOVE WITH TAKING CARE OF YOURSELF"

 

The trees on my neighborhood street are utterly glowing with the reds and oranges of fall. I often find myself staring out the window or walking through the neighborhood, watching the leaves fall one by one.  

 

Nature's glow is similar to the inner glow that I feel at this time of year. The warming colors of orange, gold and crimson feel somewhat therapeutic.

 

For me, it's the little moments of presence and gratitude that makes the season of Fall so majestic. 



So today, in the spirit of the changing seasons and the majesty of watching nature let go, I thought we could take a little stroll together through the fall leaves, looking at some of the important qualities of the changing season that can lend themselves to our strength, vitality and nourishment.  



In this week's episode of SATIATE {my new podcast}, you will find some supportive and inspiring tips to bring with you as you stroll through the fall leaves towards your health and happiness:
 

• Learn the energetic qualities of Fall

• Listen to some recommendations around how to best nourish yourself at this time of year.

• Deepen you understanding of Fall's complimentary organ: how to take the best care for immunity, strength and optimal health.

• Check out some of my favorite self-care and nourishment practices for this season.

AND/OR

Interested in more?  Our upcoming retreat, EAT. BREATHE. NOURISH. in Nosara, Costa Rica (November 8-15th) is a deep dive into the wisdom of our bodies, our authentic relationships to food, health, happiness, and how to fine-tune this relationship with baby steps, practice, gentleness and growth. We have a few spots left.  View all the details HERE.


I hope these reflections help you on your quest, and if you have any comments, thoughts, questions, or anything to add, feel free to reply.  I love hearing from you. 

THE WHY'S AND HOW'S TO *AUTHENTIC EATING*

"THE AUTHENTIC SELF IS THE SOUL MADE VISIBLE"

SARAH BREATHNACH

For me, fall is a beckoning to nourish, tend to myself, turn inward, and let go. Following the currents of nature in all her forms has always been one of my most supportive guidance systems.


The seasons and cyclical rhythms of nature help me in governing how I move through my life, my eating, and my daily practice. Nothing feels more wise, whole and informative to me.  
 

Shifting our relationship to food and our bodies is a windy road, one where we can find ourselves lost, with no cell phone reception.


There were many times in my life when I was very confused about my eating.


One that stands out was circa 2001. Ironically, I was immersed in my masters program, studying nutrition – a typical time to get confused. The majority of my studies took place during what I referred to as my nap time empire, back in the day when naps still existed in my house.


I remember a very specific moment while sitting at my desk, Ari tucked away for a nap and Elijah down the street at pre-school: As I eagerly leafed through yet another nutrition book on my required reading list, I noticed that this very book contradicted the previous one.  


After sitting in this new confusion for a while, thinking to myself: "Which one am I going to pick? What will I suggest to my soon to be clients? How do I stand by one way, when there are so many?"


Weeks passed while I was stuck on this crux and it meant everything to me. Eventually, a truth struck me in one grand AHA moment:  "I don't have to choose.  Everyone has their own needs, wants and desires. There is no one way. My job is to support folks to find their way."


I know it may sound overly simplified now and I will admit those were some very sleep deprived days for me, but today I continually see this epidemic happening all around me.  


I sit in my office day after day with folks who are utterly confused. Many are choosing an eating style based on what their spouse, best friend, favorite magazine or yoga teacher is talking about. 

Yes, sometimes it works... but sometimes it really doesn't.  

Eating and nourishing ourselves has become one of the most complicated and confusing things we do in today's world – especially when we add in our busy, fast-paced lifestyles and the one way is the way approach that so much of the modern media is implying. 


Often we are left with guilt or hunger or exhaustion or just plain hopelessness.


I am sure, if you are like most of us, you have tried a few different things in your foodie life, as have I.  


So today, I thought we could shed some light on things that I find to be helpful in this conversation.


Here is a glance at some of the realizations I have had along the way, through my own insight, but also through observing hundreds of eaters with every kind of history under the sun, in my private practice, Boulder Nutrition.

These touchstones are reminders here because they are setting the table for our personal artistry of living (and eating) a soulful and pleasurable life, with our authenticity forging a new path.

 

Implementing authentic eating as practice is a healing tool for our health, our body image and our pleasure possibilities.

Living this way may look very different for each of us, as we are each totally unique and individuated in our expression of authenticity in our lives and in our eating. There is no exact formula for this genuine expression, but rather a gentle honoring in how it manifests and is embodied in each of us.  We may have to clear some cultural and social beliefs about how we think we should be, to then make space for how we truly are – with our authenticity and primal wisdom leading the way.

Soulful Superfood #1:

The Why's

When we flow with our natural rhythm, we create personal freedom.

 

The more we feel into the elemental cycles around us, present for all life forms on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our true nature, our cellular DNA and our innate animal wisdom.

Our authentic rhythms are like a current of knowledge that is already within us. We can tap in at any time.  When we allow ourselves to flow with our natural currents, we begin to see our rhythms as a gift, as spiritual freedom and as our truest nature.

For example, as women, our female cycles are our road map to our own empowerment and to the sacred feminine. Each of the four seasons is reflected in the bodily cycles (moon cycle) we experience each month. By tuning into our cycles of body and earth, we are able to watch the shape shifting of our energy, our sensuality, our cravings, and our pleasures and tend to them with care and devotion.

Within our primal and animal feminine intelligence, when we return with reverence to the natural cycles of body and earth as our primary guidance system, over time we can soothe and remedy our lives – including our moon cycle and our monthly hormonal balance our eating, and our personal care.

We don't have to pick one eating style or commit to one way. We can flow, groove and evolve our eating to match the other aspects of our lives.  Our eating can become fluid, freeing, and attuned with our bodies, minds and souls.

As we become more balanced and authentic in our eating, our renewed relationship to food and our bodies will cultivate a higher inner awareness.  We will begin to trust our (wise) cravings and make choices that are strengthening, comforting and health promoting.

Soulful Superfood #2:

The How's

I know this approach works for me personally because it feels like a great big exhale in my body.

 

As I mentioned, we all have to find our way.  I can only truly speak from my own personal experience on this one, even though I have heard many many testimonials from my clients and my online community.  

So when we talk about how this has worked for me, it feels like it is not even a choice at this point. My emotions surely play a big role in my appetite, my blood sugar screams loudly when not attended to, my hormones have some pretty specific requests and my creativity and inspiration in creating food, eating food, sharing food, and teaching about food are being downloaded on a daily basis.  

So, when I sit and breakdown how to practice authentic eating step by step, here is what comes:

Find a method that supports your mind-body connection

One of the most valuable tools we can hone as an eater is our mind-body connection. Building this connection is a healing tool for both our body confidence and our creating interoceptive awareness.  Our mind-body connection increases both our sensitivity to sensorial experiences in the body as well as the perception of these signals.  

There are many ways to fine-tune our mind-body connections.  Here are a few of my favorite:

• Incorporate downtime for reflection and rest (electronic free) each day.
• Spend some time in nature each week.
• Practice an awareness art such as yoga, meditation, reflective journalling, tai chi, or forest bathing,
• Create a consistent morning ritual, intention practice or gratitude practice. (even if you only have 5 min)

HONOR YOUR PHYSICAL HUNGER

There is a big difference between our physical hunger and our emotional hunger.  Our emotions don't have a stomach, so they can never be truly hungry or truly be satiated.  When we take a moment to check in with our body's physical hunger cues we often get a more authentic answer.  This takes a little practice.  

Stop.  Pause. Take a deep breath.  Place your hand on your stomach.  

Ask the question:  "What are you hungry for?"

If the answer has nothing to do with food (i.e.  you need a hug, a good cry, or a nap) give yourself permission to listen.

 

Slow down + LEARN WHAT FEELING SATIATED MEANS FOR YOU

Feeling full vs feeling satiated are two very different things.  In fact, the most common reason for overeating is due to not being satiated.  When were are eating out of balance for our unique bodies and our unique metabolisms, it is very hard to feel satiated.  

Satiation occurs when we are meeting our physical needs for protein, fat, and carbs, as well as taking the time and space to eat slowly and mindfully.  

{A recent study showed when eating in front of the TV, humans are known to eat up to 50% more food per meal. }

We can't navigate our hunger and satiation cues when we are distracted, checked out, or rushed.

Satiation can also mean personal fulfillment.  When we are more satiated in our daily lives, our relationships, our jobs, and our free time, we will find a more easeful relationship with our eating.

 

learn your Metabolic Type

How you feel after a cup of really strong coffee, or a sugary treat may be very different than me. How you feel after a grass fed piece of steak or a yummy bowl of vegan lentil soup might be very different than your sister.

We all have such unique body chemistries, sensitivities, likes or dislikes, histories, hormonal balances/imbalances and metabolisms that with any investigation it would only make sense that food will react in our bodies in different ways.

We can fine-tune our diets to match our unique bodies, our goals for our health, and how we want to optimize our personal metabolism and energy. 

Metabolic typing is the very complete and science based system that I use to learn how to customize nutritional needs for the individual.  This information gives us a "recipe" for how to fuel our unique body chemistries – to feel more satiated, energized, and nourished.

RESPECT YOUR BODY

Food is often used as a way to punish or reward ourselves (or both).  We tell ourselves we "deserve" it, when in reality the act of binging on potato chips leaves us feeling worse than when we started.  We find ourselves eating our emotions, stuffing our feelings with food, or numbing ourselves and our suffering with sugar.  

Respecting out bodies with our eating involves feeding ourselves in a way that leaves us energized, uplifted, inspired, satiated, and loved.  

TAP INTO THE CYCLES OF NATURE

The cycles of nature act as a wonderful backdrop for eating.  Each season is fresh with it's customized goodies, it's flavors, and it's energetics.  Within the seasons, nature goes through everything on the spectrum – from full bloom to death and decay. These are the pulsations of life.

According to Traditional Chinese and Ayurvedic medicine, each season comes with a unique energetic quality, nourishment, complimentary organ, emotion and action. Synchronizing with each season’s expression is like medicine for the body, mind and soul.  

Your authenticity lies in your primal animal being which is and always has been nature.  

practice: The way out is always in

Take inventory and care of your inner landscape. Rather than avoiding a situation, a feeling, or a truth (which often turns into acting out in our eating) allow the space, time, and reality of the situation to move through you completely. The uncomfortable feelings will pass. Strong feelings are intimidating and even scary at times, but they also have a habit of sticking around until we face them.

We are a culture that often looks outside of ourselves for the answers. While I am a firm believer in getting the support I need, I have also found that even asking two different friends, therapists, or sisters for the same advice can lead with two very different suggestions (even opposites). Include asking yourself for advice. You know the answers. Only you know what is best for you and what aligns with you.

Soulful Superfood #3:

Reflections from the Yoga of Eating Retreat

Here is a beautiful interpretation of how our authentic eating and living can really impact our health and overall life experience through the eyes of one of our Yoga of Eating retreaters. This (spontaneous) share is so beautiful and appreciated.

"On our retreat, women come from all over the country, varying in age by about 40 years. Everyone had unique reasons for coming, but despite all our different backgrounds and current life affairs, we all had some a similar goal. We all wanted to find a way to relax and find balance in our relationship with food and our bodies, by allowing ourselves this time away from everything else.

It’s sad to recognize that most of us feel pretty inadequate much of the time. There are so many demands that just pile up and up and up….it’s quite easy to feel overwhelmed and a bit lost. The thing that really hit me during our talks was that we are all dealing with this same, deep burden in different ways. For some of us it’s eating disorders, for others, it’s over-working to the point of depression and exhaustion. Some of us might be able to function in the day-to-day just fine, but there is a lingering feeling that something is missing.

Taking a deeper look at our authentic feelings and how they relate to our eating patterns is totally eye-opening. We might choose to stuff ourselves with food due to a struggle with communication, by using our mouths to push everything down, instead of getting feelings out. We may use food as a shield, to hide from the world under extra weight. We may crave certain types of foods for comfort or as a distraction because we don’t know how to sit with an uncomfortable emotion.

The great news is that acknowledging these unhealthy habits is the first step towards turning them around. Being in a group of women sharing their hearts like this really makes you realize you’re not alone – we all have our shit. We all have issues. It’s how you decide to handle them that matters and nothing is set in stone.

At one point during the weekend Sue brought up the idea of flavors and how they relate to feelings or emotions. For example, spicy foods can evoke warmth and passion, and we often turn to sweet foods for comfort and love. This hit me like a lightning bolt. I realized that some days I feel like I’m giving the world 110%, I’m trying my very best to be loving and kind, but I don’t feel like the world is giving that back to me. Days like this really stress me out and get me down, and I find myself looking for comfort in sweets.

Don’t get me wrong, I have a sweet tooth in general and I don’t need to feel a bit blue to get a hankering. But, after really thinking about this concept for a while it makes sense that those cravings become much stronger on the days I’m in need of a little extra comfort.

Ailsa Cowell

Food to Feel Good

 

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Join us for our next immersion illuminating the self-care, yogic, and food-centric aspects of the feminine

THE REALITY OF IMPERFECTION

"STRIVE FOR PROGRESS, NOT PERFECTION" 


 

I rolled out my purple manduka yoga mat last Friday morning.



The lights were nice and dim in the yoga room as the other students entered to get settled. After a long and full week, I knew I needed to get on my mat and unwind.  



I gazed down towards my hot pink toenails as we took our first forward bend and I let out a big exhale.  "I am so glad I am here" I thought to myself. "I really need this time for myself today".
 

As we began our yoga practice, my dear friend and teacher read a quote to the class.  It was just perfect for me on this particular day– almost as if it was written just for me.  



I want to share it with you today:



 

"LIFE IS AMAZING.
AND LIFE IS AWFUL.
AND THEN LIFE IS AMAZING AGAIN.
IN BETWEEN THE AMAZING AND THE AWFUL,
LIFE IS ORDINARY AND MUNDANE.
SAVOR THE AMAZING.
HOLD ON DURING THE AWFUL.
EXHALE DURING THE ORDINARY."

 
 

The truth is, we are all human.  We all ride the waves of life as best we can.  
 

Most of us strive for health.  Most of us strive for peace.  Most of us strive for success, financial freedom, love, support, and purpose.  




Sometimes, things go our way and we feel on point, satisfied, and fulfilled. Other times, things fall apart. Life gives us challenges (some big, some small). In response, we don't sleep as well. We get tired. We get stressed out. We worry. We stew. We judge ourselves for not being perfect, and our lives for not looking perfect. 




Like most of you, I can pinpoint many of the big and small moments of challenge that have come my way. Life is an ever changing dynamic array of ups and downs: From flat tires to hospital visits and from disappointment to financial distress.




When things fall apart, we often find ourselves stuck in coping skills and old habits that don't do us any good...

 

• Being our own worst critic and berating ourselves for 'messing up'.

• Numbing ourselves through alcohol, sugar, TV, sex or emotional eating.

• Self medicating our exhaustion with caffeine and stimulants.

• Over spending, over eating, over indulging, over exercising, over sleeping.

• Throwing our self-care out the window because we are too overwhelmed.

... and then whole cycle starts over.
 

Perfection is our (collective) problem.  We want the perfect life, the perfect body, the perfect job, the perfect kids, the perfect bank account, the perfect house, the perfect partner, or the perfect ___________. This is our humanness, a consciousness that we all share.




And when we don't get it (none of us ever really do), the endless chase leaves us exhausted and empty.
 



The antidote to our addiction to perfection is progress.




Progress is looking back and seeing where we have come from, and the baby steps we have made towards our own definition of personal success. As well, the milestones we have crossed, the hard life lessons we have learned (those one that surely have made us stronger) and the new positive habits we have formed with an eagle eye view on how we are creating an imperfect life we love.  



Take a big step back.  

Reflect.  

Look at the big picture.  

Take care of your important self.  

See the good.  

Lean into your support.

Nourish yourself well with food, rest, exercise and self-care.

Take a break. 

Talk yourself through it (just as you would your own best friend, sister, or child).

Stop comparing yourself and your life to those around you. (never a good idea)

Surrender to the process, and mark your progress.

Most of all, let go of perfection.




If you are needing a moment, a pause, a break, some support, some perspective, and some time to deeply nourish yourself, I am personally inviting you to join me on retreat this fall. We have some amazing opportunities for you to come home to yourself HERE (locally and internationally).  




These retreats support you in strengthening your relationship to yourself, the daily practices that help you along the way, and the customized ways in which you can surf the waves of  your life with just a little bit more ease.

 

WE ARE HITTIN' THE ROAD...

"GO WHERE YOU FEEL THE MOST ALIVE" 


 

I grew up road tripping in a Country Squire Ford Station Wagon.



My father, still king of the road at almost 80 years old, loved going on family adventures on the open Canandian roads.  My parents would put down the back seats, fill the 'very back' of the wagon with pillows and blankets and off we would drive, with Willie Nelson playing on the 8-track. (I know, I just dated myself)



I used to love my turn in the front seat, with the best view of the Canadian Rocky Mountains and the freedom and adventure I felt as I stared (for hours) at the open road ahead.




When I look back now, especially at photos like the one I shared above (obviously I am the one on the left), I see where I still carry this early part of childhood in my DNA.  




Travelling, adventuring, and exploring many parts of the world (not limited to road trips) is still a big part of my life and my passion.  




So when the inspiration came to take Boulder Nutrition on the road, it felt like a resounding YES and perfect timing!!!  




A lot of things have changed in my life over the past few years:
 

• Elijah, my older son moved out on his own.
• My business has become almost 50% online and still growing.
• I have begun leading retreats SOLO most of the time, which was a new and scary endeavor.
• I have been able to, and loved to travel both with my amazing partner and often times, all of our kids.
• My Boulder Nutrition Retreat schedule is full of exciting upcoming trips to beautiful places.
• I feel ready and thrilled to spread Boulder Nutrition love to a further reach.

My life is always my teacher and the biggest inspiration for my writing and my work. 
 

Traveling and teaching on a larger scale has been a big dream of mine for many years.  So, I have been planning some travel and adventure while I share my work around the country (and world) and I am thrilled that Ari (my son) will be joining me most of the time. While I couldn't be more excited about the 'open road', I am also intent on savoring these last couple of years with him still at home–my high schooler who loves to road trip with me.



Soooooo, I wanted to let you know we will be heading out on the road (or occasionally by plane) to share my work and my message with as many folks as I can and to share some great adventures together. I will still be working in my beloved North Boulder office most weeks, but fitting in our travel schedule on weekends with the occasional longer stints.
 

Will I see you?  
 

Check out locations and dates below and let's talk about meeting up.  If your home town is not on the list, feel free to join me on one of the amazing Boulder Nutrition Retreats coming up – I would love to hang with you!!

Want to see what we are up to?  You can check us out on instagram for daily stories and updates (along with lots of free resources and recipes):

 

 

Click the icon below to follow our road trip on Instagram here:

Be sure to peruse all the details for this fall's exciting Boulder Nutrition Road Trip and Retreat schedule (local and international options available).  



PS. If you want to host me in your town, let me know!!

Take a well deserved break, share in the sisterhood, thrive through the practices of yoga, meditation, inspired living, experiential cooking, personal transformation, healing foods and self-care.

**Limited space in each workshop and retreat. Be sure to message me if you are interested. Spaces sold on a first come first serve basis.

 

" When going away is the first step towards coming home..."