SPRING SUN-SATIONAL SALAD WITH CREAMY BEET DRESSING

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

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

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

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

HAPPY MEMORIAL DAY HUMMUS

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

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

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

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

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

LAVENDER LEMONADE {MONKFRUIT} MOCKTAIL

Not all summer drinks have to be filled with processed sugary sweeteners! Mix up your basic refreshers with this low-glycemic and delicious lavender infused mocktail! 

This drink utilizes the natural sweetness of monk fruit rather than refined sugar!

Fun fact: Monk fruit is about 300 times sweeter than normal cane sugar, but ZERO glycemic index – no negative effects on blood sugar. Monk fruit is a tropical melon that was first used by the Buddhist monks in the 13th century, hence the name. It's easy to use, just start slow as it is much sweeter than sugar.

You can find Monk fruit at your local health food store in a granular form (or on Amazon).

The natural sweetness from the monk fruit mixed with the tart lemons and soothing lavender creates a refreshingly perfect drink to enjoy during any summer activity! 

Savor this fresh cooling drink in the warm summer sun, or even add your favorite alcoholic beverage if you are in the mood for a sunshine pick-me-up! No matter how you decide to make it, this drink will not disappoint! 

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

DETOX DANDELION AVOCADO TOAST

Tired of your basic, boring avocado toast? Try incorporating some springtime flavors in your next batch of this classic snack! 

Dandelions greens, typically associated with spring, are a fantastic way to spice up any recipe!

With a slightly bitter taste and leafy texture, they add great flavor to any kind of meal. Combined with the satisfying crunch of radish and sharp essence of onion, these Spring veggies make the perfect avocado toast topping! 

Health Fact: Dandelion has been shown to improve liver function by removing toxins and reestablishing hydration and electrolyte balance. It also increases the release of bile. Dandelion contains essential fatty acids, antioxidants, and phytonutrients that all reduce inflammation throughout the body. This can relieve pain and swelling.

*You can get dandelion greens at your local health food store when they are in season, or pick them from your yard (be sure they are free from sprays and animal contaminants)

SPRING ASPARAGUS AND PEA POTAGE

Get in the spring spirit with this deliciously creamy and healthy soup! 

Asparagus, native to springtime, is the perfect vegetable to add to any springtime recipe! A good source of Vitamin K, fiber, and a natural diuretic, asparagus bring a delicious nutrient-dense flavor. 

Fun Fact: After eating asparagus, you may have noticed an informally dubbed "asparagus pee" smell in your urine. This is due to asparagusic acid from the stalks that digests to create a unique odor.

Asparagus emits a sulfurous odor similar to cooked cabbage. If you have never noticed this, don't be worried, you probably lack the gene to smell such odors, which is common in many humans (over 50%)!

Don't let this fun fact deter you from enjoying this delicious Spring veggie for all its flavor and health benefits! 

No matter your asparagus odor smelling abilities, this delicious and flavorful soup is sure to fill you up, and bring you right into the brightness Spring! 

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!
 

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

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

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

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

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

*RECIPE INSPIRED BY FIT MITTEN KITCHEN

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

 

"SOUP IS THE CUISINE'S KINDEST COURSE"

Bone broth soups are my absolute favorite. They are so healing for the gut and microbiome, easy to digest, full of good fat, nutrients, veggies and the little squeeze of lemon in here really adds a nice spring flare. I eat mine for breakfast.

Some of the amazing healing qualities about bone broth can be found on my previous blog dedicated to it HERE

I keep a big pot of this in my fridge and it last me for a few good days.  Left overs?  Stick them in the freezer.  Your future self will thank you!!

KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

KALE PESTO WITH {CAPPELLOS} GRAIN FREE PALEO PASTA

"MEET KALE. YOUR NEW FRIEND WITH BENEFITS"

Okay people!  You are not going to want to cruise past this one.  It takes about 10 minutes total to create this fantastic and delicious meal.  It is paleo, gluten free, dairy free and vegan (not always easy to please everyone!!)

If you know me, you know I throw me a handful of kale into most things, but I have to say that this one takes the cake (ask my son Ari - he LOVES this meal)

And Cappello’s:  A wonderful company found in the fridge or freezer section at most health food stores, with a few options in the grain free – paleo realm. For those of you who keep your refined carbs down to a minimum this is totally guilt free – all made fresh with almond flour. This meal is super high in protein, nutritionist approved and an awesome texture (for those of you who are pasta connoisseurs). 

If you can't find them near you, they do sell them on good ol' Amazon.com.

Be prepared to be in pesto pasta heaven and of course share your palate pleasures below in the comments (we love to hear how our recipes turn out).

CHOCOLATE ALMOND BUTTER BARS

CHOCOLATE ALMOND BUTTER BARS

A LITTLE SLICE OF HEAVEN

Look no further. With minimal ingredients, these guilt-free bars are quick and easy to whip up, and will make for the BEST sweet for you or those you love! Naturally sweet, full of power packed ingredients, and easy for on the go boosts of energy!!  {Gluten free, dairy free, vegan and paleo friendly - YES!}

Indulging in a sensorial exploration of pleasure is a wonderful gift you can give to yourself. Taking time to awaken your senses (the vehicles of pleasure) is a delightful and ever evolving practice.  

Have fun and be sure to enjoy!!

CRUNCHY BLUEBERRY CABBAGE SALAD

CRUNCHY BLUEBERRY CABBAGE SALAD

This salad is such a colorful, nourishing dish - filled with purple and green cabbage, red leaf lettuce, carrots, blueberries, and pepitas.  It's topped with a super simple red wine vinaigrette so you can easily whip up this healthy meal when you're short on time!

Cabbage is a really filling and crunchy way to get some high quality produce variation in your diet.  It's packed with fiber, Vitamin C, and compounds that support your body's cancer-fighting abilities and natural detoxification processes.

Some other benefits of cabbage are its price; even organic cabbage is very affordable plus it holds up really well in the fridge- so you can create one big bowl of this salad to snack off of all week long.

Blueberries are an ultimate superfood.  They are overflowing with antioxidants, helping to reduce the effects of toxins and inflammation on your body, while also providing a mild sweetness without any negative effects on your blood sugar.  I love the bright blue color they add to this dish. 

Eat the rainbow and make this beautiful salad tonight, get the recipe by hitting the button below!

Recipe and photo credit: Ailsa Cowell at Food to Feel Good.

HOMEMADE COCONUT {SOAKED} GRANOLA

HOMEMADE COCONUT (SOAKED) GRANOLA

With the first signs of fall, I am immediately drawn into my kitchen.  Roasting is one of the cooking styles I often associate with the weather changing and first signs of autumn.  

This particular recipe is just delicious with late summer peaches and strawberries on top, or even the early signs of apple season.

Why soaked?  When we soak our grains and nuts, it breaks down the enzyme inhibitors that tend to make digestion a bit more work on the body (great if you are healing your digestion) and in this particular recipe, the oats are soaked in a mix of yogurt and coconut oil which also begins the fermentation of the grain, adding in the potent probiotics that aid in digestion, boost the nutrient density of our food and build immunity for the coming season change.

The nuts in this particular recipe are also soaked and roasted (play with which nuts you want to include), which is optional but well worth the effort.  You can find out how to soak and roast your nuts HERE.

The extra little bit of sea salt mixed with the sweet flavors of raw honey and cinnamon are such a favorite combination of mine. I hope you enjoy this yummy recipe as much as I do.  

Try it with any variety of milk, or yogurt, or just as an on the go snack.

FESTIVE GINGERBREAD GREEN SMOOTHIE

 

Festive Gingerbread Green Smoothie

 

"HOLIDAY WISHES MADE WITH GINGERBREAD HUGS AND PEPERMINT KISSES"

Need something a little festive this winter season?  Try our delicious gingerbread green smoothie.  

Full of fresh ginger and all the warming winter spices you can imagine, lots of immune boosting greens, minus all the sugar. Enjoy this holiday drink that's vegan, gluten-free, Paleo-friendly, nutrient dense and absolutely delicious!

These warming spices boost your metabolism, warm up your digestions, and balance your blood sugar.  You will love how you feel after this festive boost.

GOLDEN MILK COCONUT BISQUE

GOLDEN MILK COCONUT BISQUE

 

“Live your life not to win gold medals, but to win golden hearts”
-Mehmet Ildan

This creamy, comforting soup not only warms your heart and soul during this chilly time of year, but it also provides tons of health benefits in a delicious, golden package. Yellow beets, cauliflower, and coconut milk are blended together with sweet and savory spices to create this extremely nourishing Vegan dish.

The beautiful color of this soup comes from turmeric, An INdian spice used in traditional cooking that reduces inflammation, enhances vitality and cognition, and supplies your body with potent antioxidants.

Black pepper and healthy saturated fat from coconut oil boost the absorption of turmeric's active therapeutic compounds, and a scoop of ginger adds an extra bit of spice with additional anti-inflammatory benefits.

Cauliflower has powerful cancer-fighting properties and also provides B-Vitamins and Vitamin K (needed for bone health and blood clotting).

It's extremely versatile and roasting it with the golden beets and then blending with coconut milk helps products a very satiating, dense, creamy bisque without any dairy.

Check out the recipe on Boulder Nutrition team member Ailsa Cowell's food blog, Food to Feel Good, and enjoy this comforting dish!

PUMPKIN PIE GREEN SMOOTHIE

 

PUMPKIN PIE GREEN SMOOTHIE

 

"LET THERE BE PUMPKIN SPICE"

For years, I have used the same pumpkin pie recipe.  I have modified, tweaked, and fine tuned many variations over time until finally one day, as I dipped into the blender for a final taste, I realized: "This would make an amazing green smoothie". So here you go...  

This seasonal green smoothie is a tasty and nourishing way to fuel your body during the festive week ahead.

With all the warming pumpkin pie spices, a big handful of greens and all that delicious pumpkin flesh I hope you will love this easy to make, delicious and energizing smoothie as much as I do.

To make this into your pumpkin pie filling simply add 2 eggs, and bake at 425, and bake for 15 min.  Then reduce heat to 350 and bake 45 min more until set.  Let sit for approximately 1 hour and serve.

ROASTED BRUSSELS WITH BALSAMIC GLAZE & TOASTED PINE NUTS

Roasted brussels with balsamic glaze & toasted pine nuts

"SMALL CHEER AND GREAT WELCOME MAKE A MERRY FEAST"

 

There is nothing like roasted veggies and nuts at this time of year.  To me they make up the perfect side dish to any festive holiday meal.

Once you get the hang of veggie roasting, you too will see that with just a few ingredients and a little time, you can create delicious, warming, and nutrient dense additions to any meal.

• Brussels sprouts are part of the brassica family, closely related to cabbage, kale and mustard greens, known for their highly medicinal properties. 

• Brussels are very high in fiber, vegetable protein, and alpha-lipoid acid – an antioxidant that has been show to support insulin and blood sugar stabilization.

• Brussels are also very high in vitamin K, making them great for bone health an calcium absorption.  

• Brussels sprouts are one of the best veggie sources for omega-3 fatty acids.

Warm and crispy roasted brussels are one of my favorite parts of any Thanksgiving feast.

RED PEPPER ROASTED ACORN SQUASH

RED PEPPER ROASTED ACORN SQUASH

"FOOD TASTES BETTER WHEN YOU EAT IT WITH YOUR FAMILY"

There is nothing better than sharing delicious food with loved ones, which is why Thanksgiving is the absolute best holiday! Whether you spend your Thanksgiving morning watching the Macy's Parade, doing a "Turkey Trot", or even just hang out with your family, you all know the joyful feeling of walking into the kitchen and smelling the amazing Thanksgiving fragrance. 

If you are a side-dish-lover like myself, then you are going to fill up your plate with this warming and fresh dish!

Ditch the classic sweet potatoes with marshmallows, and substitute it with this healthier sweet squash! This dish encompasses every fall craving from the warm sweet cinnamon flavor to the crunchy cool pomegranate seeds with a light kick of pepper too! 

This easy and delicious dish will have the whole family coming back for seconds!