MY THANKSGIVING MENU REVEALED [AND WHY WE CANCELLED IT!]

You surely don't need me to remind you of all that we have collectively and individually endured over the past many months.


That said, as the holidays commence, I know many of us are weighing our options for gathering with those we love as the pandemic surges all over the country.


... And this decision may take more conscientious forethought than ever before. 


Before Colorado announced the level-red restrictions just this week, Jason and I sat down to revisit our Thanksgiving plans. We had planned on hosting a small group of extended family and a couple of friends.


Somewhere between the harsh reality of the pandemic, our perfect Thanksgiving fantasy and a few tears we landed on canceling.



Likewise, this may have been the hardest pandemic plan for me to let go of to date!



Though we are paring down our menu for just our intimate family, I thought I would still share our original menu (and recipes) with you!



Regardless of how your plans evolve, I hope you land on savoring the good things in your life and the cherishing those you love near and far.

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Roasted Rainbow Beet Salad

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

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Farmers market Green bean casserole

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

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Crispy balsamic roasted Brussels

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

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Grandma Bonnie’s {Dairy FREE} Mashers

Jason’s side of the family is from a small town in South Dakota. They all revere grandma Bonnie’s mashers as gospel! Bonnie (Jason’s mom) kindly sent me the recipe and I added a dairy free option for you if you prefer.

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Pomegranate And baby greens salad with ACV dressing

Pomegranates are an easy way to spruce up a salad. Try this easy ACV dressing, top with goat cheese (or your favorite variation) and toasted seeds.

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Gluten-free Peasant loaf stuffing

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

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pasture-raised Turkey confit

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

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grateful cranberry sauce

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

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wild mushroom miso gravy

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

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Horn of the moon pumkin pie {with coconut cream}

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

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


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

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COMBAT STRESS (AND SLEEP DEEPER) WITH THIS POTENT SECRET INGREDIENT

WOAH, it has been quite a week, and a tumultuous ride.


And... as you know, we could be on this roller coaster for a while yet.


Fear, anxiety, and stress are higher now in this country (and world) than ever. While this is totally natural during these incredibly uncertain times, I also want to remind us all (myself included) to go to our breath, our stillness, and our inner calm –– as often as possible.

As always, I am here to remind you of some important resources you can use to ensure your personal ride is as smooth and supported as possible.



I have a potent secret weapon for you today –– a powerful antidote for stress, anxiety and fear –– to ease your nervous system, quell your monkey mind and bring you home to yourself, no matter what is going on around you.

COMBAT STRESS (AND SLEEP DEEPER) WITH THIS POTENT SECRET INGREDIENT

Clearly, 2020 is proving to be a challenging year for many. The pandemic has made us fear for the health of our loved ones and wreaked havoc on our schedules. The news cycle, even beyond politics and this current election, has not offered much relief. 

With so much out of control in our outside world, it is important you focus on what we can control to take care of ourselves within our inside worlds. One of my favorite ways to support the body during times of restless sleep, worry and stress is through the use of adaptogens.

What are Adaptogens?

Adaptogens are non-toxic plant extracts that have neuro-protective, anti-fatigue, and antidepressant properties. As a result, they decrease one’s sensitivity to stressors.

The study on adaptogens took off during WWII when there was a need to increase soldier’s stamina and performance while at war.

Subsequently, in the 1960’s the USSR took an interest in studying adaptogens. Since then, adaptogens have been studied worldwide and the number of recognized adaptogens has grown, each with unique properties but all meant to help the body return to peaceful homeostasis.

Common adaptogens include rhodiola, holy basil, ginseng, turmeric, and one of my personal favorites — ashwagandha.

Where Does Ashwagandha Come From?

The adaptogen ashwagandha (Withania Somnifera) is an herb used in Ayurveda, a holistic medicine system that originated in India over 3,000 years ago.

Within the practice of Ayurveda, ashwagandha is considered herbal remedy that promotes longevity and vitality. 

Ashwagandha is itself a native plant to India and some regions of Nepal. The herb is a part of the nightshade family and its beneficial properties come from the withanolide compounds that are found in the root of the plant. Withanolides bind to the cell receptor sites and can prevent an excess of stress hormone from being produced in the body. 

The Benefits of Ashwagandha

Ashwagandha is most known for its stress-relieving properties. According to Psychology Today, a 2012 study found a significant decrease in anxiety when comparing the volunteers who took 300 mg of Ashwagandha each day, to those volunteers who took a placebo (over a period of two months).

In addition, ashwagandha can help support the body by:

• Reducing fatigue 

• Improving sexual function

• Supporting healthy thyroid functioning

• Lowering inflammation 

• Increasing concentration

Not all supplements are created equal and it is important to get ashwagandha from a company who sources high-quality ingredients, combined correctly for the highest efficacy.

My Personal Experience

I have been taking Ashwagandha from FarmHaven as of late, and I am blown away by my new found sense of calm –– especially in the middle of the night!

Normally, if I wake up during the wee dark hours, my mind tends to find something to be anxious about, and there is a lot to choose from as of late!

Even just last night, election eve of all things, where my tension was higher than usual, I surprisingly slept better than I have in weeks.

That is no small feat for me.

FarmHaven blend their ashwagandha with ginger and a black pepper extract which boost the bioavailability of the ashwagandha.

FarmHaven Ashwagandha combines a 1200mg dose of organic ashwagandha root with 100mg of organic ginger root powder and 10mg of black pepper extract.

This formula is vegan, non-GMO and free from gluten, corn, soy, preservatives, and any artificial ingredients.

I stand by the quality and efficacy 100%. Want to give this a try?

I spoke to FarmHaven, and they are offering you 15% percent off your next order. Use the code BOULDERNUTRITION at checkout.

As always, I only recommend products that have superior quality and that I feel confident will support you in your health and healing.

Please let me know if you have any questions at all.

Here’s to calm days and restful nights ahead!

PUMPKIN OAT COOKIES {GLUTEN FREE}

Pumpkin Oat Cookies {Gluten Free}

Need something munch something festive this year to celebrate Halloween?

Try these pumpkin oat cookies for a little seasonal flare. Naturally gluten free, sweetened with all natural sweeteners, and perfectly pumpkin in every way.

Be sure to check out my favorite chocolate chips, by Lily’s sweets: Made with dark chocolate and sweetened with stevia.

These are blood sugar friendly treats that everyone will enjoy!

MY FAVORITE TRICKS AND TREATS

Q:  Have you ever had a Halloween hangover?


You may take this quite literally –– like the time you accepted one too many spooky cocktails from your favorite festive neighbor, because you wanted to celebrate with your own kind of trick-or-treat.


Or, if you have (or know) a particularly sensitive child –– you may have a slightly different understanding.


Such was the year I got a phone call from Elijah's first grade teacher, Ms. Kylie, saying Elijah needed to be picked up from school early, the very day after Halloween.


You may see why this was the day I coined the phrase...Halloween Hangover.


When Elijah was young, he could get out of whack so quickly when it came to food –– hangry was his middle name. Similarly, when he ate too much sugar, I had a disaster on my hands.


So, I am here to offer you a little Halloween safeguard. This may be the strangest Halloween of our time (#pandemiclife) so I thought these nutritionist-approved tricks and treats may spice up your day and be of service.

In the meantime, I hope you find your inner witch this year. This world could really use a dose of magic.

My Favorite Tricks and Treats Here
[Tasty 🎃 Recipe Included]

Originally Published on Chopra.com

With Halloween weekend before us, you may be wondering how to keep you and your family healthy during the most sugary holiday of the year. While most Halloweens will be chock full of conventional, sugary candy, there are quite a few natural, real-food snacks for you to incorporate, too.

Steering away from sugar is not always an easy feat around Halloween, but these alternative ideas will set you up for success.

Here are eight real-food Halloween treats for you (and your kids) to explore.

1. Honey Sticks

Nothing says naturally sweet more than the flavor of honey. You may think of honey as just a sweetener for your tea, but raw honey’s health benefits go far and beyond. Studies show that honey is antiviral, antibacterial, and antimicrobial—helping keep you and your little ones’ immune systems strong and robust as the weather changes to cooler days and nights. Honey straws are easy for kids to gather and enjoy on Halloween.

You can find honey sticks (or straws) at most health food stores in a variety of flavors. Make sure to save a few of these tasty treats for yourself!

2. Organic Dark Chocolate

Teaching your kids the difference between an organic, pure dark chocolate treat and a commercial sugary version is a task worth undertaking. Real dark chocolate is a powerful superfood with an array of health benefits. The cacao bean (the source of dark chocolate) is a revered rainforest food, containing an array of antioxidants that boost health.

Look for chocolate treats that are high in cacao content, low in sugar, and from organic and fair-trade sources, if possible. Brands such as Chocolove, Lily’s, Endangered Species Chocolate, and GREEN & BLACK’S are available at your local health food store.

Many of these brands make mini versions that are just perfect for Halloween treats.

3. Cocomels (by JJ’s Sweets)

JJ’s Sweets is a candy company dedicated to offering delicious, healthy, and mindfully crafted treats. A fantastic blend of smooth dark chocolate and chewy coconut milk caramel, Cocomel treats are made with simple ingredients and are plant-based, organic, vegan, kosher, without dairy or gluten, and non-GMO project verified.

Switching out dairy for a creamy coconut milk is a great benefit for those with dairy sensitivities. Coconut milk (along with coconut oil and coconut water) is a rich source of MCT oil (medium-chain triglycerides), which have been shown to have a beneficial effect on weight loss, and boost energy and exercise performance.

Cocomels are a delicious and healthful Halloween treat and can be found at your local health food store or on Amazon.

4. Apple Cider Mulling Spice Packets

Apples and fall go together like Halloween and treats! Why not offer a little warming apple cider spice to your trick-or-treaters this year? Spices such as cinnamon, ginger, cardamom, and cloves are observed to be thermogenic—turning up the internal heat in your body for extra-thorough metabolic stimulation.

As you and your friends wrap your hands around this warm mug of fall goodness, it will help you cozy up after a long Halloween eve. Try brands such as Simply Organic and Martinelli’s.

5. Dried Fruit and Veggie Snacks

Dried fruit snacks are a naturally sweet and satiating nature-based treat. Found in a variety of flavors and fruit-and-vegetable combinations, these individually packaged dried fruit treats are convenient little snacks for Halloween. 

Studies show that fruit and vegetable intake is associated with a reduced risk of chronic disease, and the World Health Organization recommends adults consume at least 5 servings (400 g) a day of fruits and vegetables (excluding starches).

Many dried fruit and veggie snacks are close to 1 serving of your recommended daily allowance (RDA) for fruits and vegetables. Try choosing non-GMO, organic, and all-natural brands such as Clif Kid Zbar, Veggie-Go’s Organic fruit and veggie Strips, or Stretch Island fruit leather snacks.

6. Granola Bars (Minis)

Granola bars are a go-to when it comes to on-the-go snacks and healthy Halloween treats. While there are many brands of granola bars that are full of healthy ingredients—naturally sweetened and high in dietary fiber and protein—there are many that are not.

When choosing yours, be sure to carefully read ingredient labels and nutrition facts; not all bars are created equal –– and avoid bars high in sugar (including artificial sweeteners ) and low in fiber. For convenient little trick-or-treat snacks, try Bobo’s Bites or KIND minis.

7. Justin’s Nut Butter Treats

Believe it or not, pure and simple ingredients can make for a delicious and nutritious trick-or-treat goodie. Products like those from Justin’s are a versatile and tasty way to enjoy your Halloween.

From flavored nut butter packets (including chocolate hazelnut butter) to snack packs with pretzels for dipping to healthy variations of peanut butter cups (including almond butter cups), you will find a plethora of kid-friendly treats to explore for Halloween.

Nut and seed butters are a great way to integrate the health benefits of nuts and seeds into your diet. They are good sources of protein, fat, and a vast amount of vitamins, minerals, amino acids, and phytochemicals (active compounds found in plants), making them a healthful addition to your diet.

8. Sesame Honey Sticks

The perfectly sweet combination of honey and sesame together in little individually wrapped bite-sized pieces is a natural and real-food treat to try this Halloween. Not only is this flavor combination rooted in the healthy Mediterranean tradition, but sesame seeds are also rich in essential trace minerals such as iron and calcium.

Be sure to give these holiday-inspired treats a try. Brands to check out include Joyva and Ziyad.

Recipe: Pumpkin Oat Cookies {Gluten Free}

Yield: 16–18 cookies

Yummy and naturally sweet with minimal ingredients.

Ingredients:

• 1 cup pumpkin purée

• 2 cups quick oats

• 1/4 cup coconut sugar

• 1/2 cup of your favorite nut butter

• 1 teaspoon pumpkin pie spice

• 1 teaspoon cinnamon

• 1 cup lily’s extra-dark chocolate chips (optional)

Directions:

1. Preheat oven to 350 degrees F.

2. Prepare cookie sheets with nonstick spray.

3. In a large bowl, mix together the oats, pumpkin, sweetener, nut butter, pumpkin pie spice, and cinnamon (and optional chocolate chips).

4. Stir until fully mixed.

5. Form dough into tablespoon-sized balls and gently press down onto baking sheet to flatten into cookie shape.

6. Bake for 15–17 minutes.

7. Store in airtight container in the refrigerator.

Bringing mindful eating into your holidays is always a good idea. Learning to eat naturally sweet treats will help you, and your family, experience greater health and vitality this Halloween season without compromising the celebratory and festive time of trick-or-treating.

FIVE FALL FOODS FULL OF FLAVOR

FIVE FALL FOODS FULL OF FLAVOR

"BREAD, THAT THIS HOUSE MAY NEVER KNOW HUNGER. SALT, THAT LIFE MAY ALWAYS HAVE FLAVOR. AND WINE, THAT JOY AND PROSPERITY MAY REIGN FOREVER"

DONNA REID

Photo Credit: @myberryforest

Originally Posted on Chopra.com

I am just back from a quick trip into the golden Aspen trees in Southern Colorado where I was joined by a group of heartwarming and beautiful women on our Colorado fall (mini) retreat.


I loved being in the mountains all weekend –– looking into the vast starry skies, taking walks in the leaves and enjoying nourishing food, women's workshops and yoga.


I feel so well fed and nourished.


Notably, there are endless foods and flavors of fall to explore—each with a unique nuance to entice your palate.

Have you heard of the five flavors? Each flavor is known in traditional medicing (TCM) for different qualities and elements. Each of the five flavors has its own unique medicinal properties that can be honed and fine-tuned within your eating. Often known as the taste of satiation, the combination and balance of all six flavors are said to give you the feeling of not only being satiated but being satiated well.

More About the Five Flavors

Before diving into some delicious fall foods full of flavor, here is a peek into deeper descriptions of the six Ayurvedic flavors:

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

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

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

• Bitter: Bitter is experienced in foods like kale, turnips, and chocolate. Bitter foods detoxify the body.

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

Now is the perfect time to visit any of your local farmers’ markets to pick up fresh, seasonal produce that you will fall in love with. Let’s take a peek into these five fall foods full of different varieties of these flavors.

1. Ginger

Flavors: Pungent/Sweet

Ginger’s warming quality makes it a perfect addition to many of your fall recipes for this year’s harvest time. Ginger is a potent root vegetable that is chock full of medicinal properties. Ginger is used worldwide for its full flavor and healing properties. Along with its high level of antioxidants and antimicrobial properties, eating more ginger has been linked to health benefits such as reducing arthritis and inflammatory conditions, soothing digestion and combatting diabetes, cancer, and cardiovascular disease.

One study looked at the various healing properties of ginger and found antimicrobial properties strong enough to fight E. coli and salmonella. Ginger contains several elements that have antibacterial and antifungal effects.

Notably, this makes ginger a wonderful food and flavor to include in your fall meals—especially to keep your immune system strong and vital as the weather changes into fall.

How to enjoy: Try grating ginger and gently boiling in water for 15 minutes to create a medicinal tea. Simply add some lemon and honey for an immune-boosting tonic. Throw a lightly chopped piece into your morning smoothie or juicer. Try adding some ginger into your favorite stir-fry or soups.

Sesame Ginger Stir-Fry with Quinoa

Try this delicious and warming bowl of goodness for dinner, with plenty of room for your favorite vegetables, hearty quinoa, and protein of choice. The ginger (and sriracha) add just enough heat to tantalize your taste buds while also boosting your immunity for the fall. Enjoy!

Ingredients:

• 1-inch grated ginger

• 3 cloves garlic

• 4 cups of chopped stir-fry vegetables (such as broccoli, snap peas, cauliflower, red or green peppers, and carrots)

• 2 cups of leafy greens of choice (such as kale, spinach, mustard greens, swiss chard)

• 2 cups protein of choice (organic chicken or tofu recommended)

• 1 tablespoon avocado or coconut oil (for cooking)

• 2 tablespoons sesame oil

• 2 tablespoons tamari

• 2 pinches of sea salt

• 3 cups cooked quinoa

• 1 tablespoon of sriracha (optional for spicy flavor)

• 2 tablespoons of black sesame seeds

Directions:

Chop your desired protein into bite-sized pieces and sauté with your cooking oil and a pinch of salt.

Stir in a pan or wok over high until cooked. Place cooked protein off to the side.

Using the same pan, add a bit more oil and sauté garlic and ginger for about one minute. Add your vegetables of choice with a pinch of salt and sauté until tender (3–4 minutes). If the pan dries out, add a touch more oil or a splash of water.

Once the dense vegetables are cooked, shut off the heat and mix in your leafy greens for just a minute until they wilt.

Combine your protein, vegetables, and cooked quinoa into a bowl. Toss with sesame oil, tamari, sriracha, and sesame seeds. Serve warm.

Serves 2

2. Turnip

Flavors: Bitter/Pungent/Sweet

Turnips are one of the oldest cultivated vegetables, grown in moderate climates around the world. Turnips are a root vegetable, with earthy delightful flavors that get sweeter with cooking. Turnip greens can also be eaten; prepare similar to any other green.

Turnips are a good source of vitamin C making them a great immune booster for you this fall.

How to enjoy: Try turnips cooked into your favorite dinner soups or hearty stews. Roast them until golden brown (recipe below) or simply enjoy grated raw over your favorite salad.

Simple Autumn Roasted Turnips

The delightful mingling of the flavors of roasted turnips is a sure way to celebrate the fall season. Roasting turnips brings out the sweetness and softens the bitterness at the same time. Try as a substitute for roasted potatoes to change things up this fall. Gluten-free, paleo, and vegan.

Ingredients:

• 3 medium-sized turnips

• 4 tablespoons of avocado oil or ghee

• 2 teaspoons of sea salt

• 1 teaspoon pepper

• 2 sprigs of chopped fresh thyme

Directions:

Preheat oven to 450 degrees.

Chop your turnips into bite-sized pieces and place in a bowl.

Pour in avocado oil or melted ghee, sea salt, pepper, and thyme. Roll gently in the bowl until the turnips evenly coated.

With a slotted spoon, transfer the turnips onto a baking pan and leave excess oil in a bowl (if the turnips are coated well).

Roast for approximately 30 minutes. Add extra sea salt and pepper to taste.

Serves 4

3. Apples

Flavors: Sour/Sweet

Have you tried a seasonal local apple recently? The combination of flavors—sour and sweet—makes for a delightful palate explosion. With an array of health benefits that include heart health, cancer prevention, and stabilized blood sugar levels, apples are a tasty and versatile fruit that you’re sure to love this fall.

How to enjoy: The best thing about apples is that they taste great as is. Likewise, apples make a great on-the-go snack, especially along with a handful of nuts. Honeycrisp apples are tasty lightly cooked to top off a warm bowl of steel-cut oats, with a dash of ghee and cinnamon, for a soothing fall breakfast. Bake into a delicious crisp combined with other fall flavors (recipe below) such as cinnamon and ginger.

Grain-Free Apple Ginger Crisp

Nothing says autumn more than apple season. This delicious and guilt-free dessert is a wonderful way to enjoy your favorite varieties of apples. The warming flavors of ginger and cinnamon are just right to add even more fall flair to this tasty sweet treat.

Ingredients for Fruit Filling:

• 4 ripe apples

• 1 teaspoon ground ginger

• 1/2 teaspoon cinnamon

• 1/4 teaspoon nutmeg

• 1 tablespoon arrowroot flour

Ingredients for Crisp Topping:

• 1 cup almond flour

• 2/3 cup desiccated coconut

• 1/4 cup coconut oil, butter, or ghee

• 3 tablespoons maple syrup

• 1/2 teaspoon baking powder

Directions:

Preheat oven to 350.

Slice apples evenly, about a quarter-inch thick, and add to a baking dish (approximately 8" in diameter if circular or 8"x8" if square). Toss with spices and one tablespoon of arrowroot flour.

Prepare the crisp topping by combining all ingredients together using a fork.

Bake for 40 minutes; let cool before serving to allow the fruit to thicken.

4. Cinnamon

Flavors: Pungent/Bitter/Sweet

Do you like the popular sweet and spicy spice cinnamon? Cinnamon is used in many dishes in cultures far and wide. Cinnamon comes from the inner bark of a variety of trees that belong to the genus Cinnamomum.

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

How to enjoy: Cinnamon is an easy (and forgiving) spice to cook with as it is delightfully sweet and warming. Cinnamon goes well with homemade pies, smoothies, teas, warm cereals, and baking.

Spicy Chai Green Smoothie

Try the Spicy Chai Green Smoothie below as a nice way to enhance your morning smoothie with warming flavors of fall.

Ingredients:

• 2 handfuls of baby spinach

• 1/2 avocado

• 2 cups room temperature or lightly chilled, unsweetened ginger and cinnamon rich chai tea (brewed or concentrate)

• 12 oz. non-dairy milk

• 1 teaspoon raw honey

• 1 tablespoon coconut oil

• 1/4 cup vanilla protein powder

• Extra fresh cinnamon or ginger to taste

Directions:

Add these goods into your blender and blend for 30 seconds until smooth.

Serves 2

5. Kale

Flavors: Bitter

Kale is known as a superfood because of its incredibly high antioxidant levels and outstanding ORAC value (oxygen reactive absorbance capacity)—the scale that measures the antioxidant capacity of a food.

Kale is versatile and easy to cook. If you want to power up your plate this fall, explore the many ways to include kale in your diet.

How to enjoy: Try adding baby kale to your green smoothie. Roast it in the oven into delicious kale chips (recipe below) or add it to your favorite soup or stew right before serving as to gently wilt it, preserving its brilliant bright green color.

Roasted Kale Chips

Do you crave salty and crunchy snacks? If so, give yourself a snack-shapeshift with these simple and fun kale chips. Packed with nutrients, yet perfectly crunchy and salty. Use as a side dish to any meal or eat as a snack for on-the-go days.

Ingredients:

• 1 bunch of kale

• 2 tablespoons coconut oil

• 2 tablespoons tamari

• 1 tablespoon of nutritional yeast (optional)

Directions:

De-stem the kale and rip into bite-sized pieces. Place the leaves on a cookie sheet and coat the leaves in warmed coconut oil (liquid) and tamari, and then place in the oven on broil. Watch carefully as they can crisp up quickly, depending on your oven.

After approximately 2 minutes, toss. Then leave in until desired crispness (usually about 2 more minutes).

When it’s done you will have crisp tasty kale chips—a great addition to any meal or a snack!

Serves 4

There are endless foods and flavors of fall to explore—each food and flavor with a unique nuance to entice your palate. Enjoy savoring the many fall flavors, refining your senses, and elevating your eating this season.

Related Articles:

KETO KARROT GINGER COCONUT {BONE BROTH} BISQUE

You may not think 'soup' during these warm days and nights (although it is snowing here today in Colorado), but tropical cultures all over the world enjoy some good 'ol soup at any and all times of year.

This one is great for those seasonal carrots that may be growing in your garden and are surely all over the farmers market. Make this with bone broth for a little extra digestive support and healing if you like. It's nourishing and delicious!

Eating warm/cooked foods is a bit easier on your digestion as our bodies digest our food at 100 degrees plus we ensured to add in some extra goodies to ensure you are also eating Konsciously Keto with this soup and it’s many medicinal components:  

• Carrots are so full of phytonutrients, especially carotene.

• Ginger boosts immunity, decreases inflammation and eases the digestion.

• Coconut is full of healthy (keto kleanse compliant) fats and a rich and creamy flavor.

Feel free to use this recipe as a base for other vegetable bisques.  Healing and nourishing down to your cells!

{GRAIN-FREE} HEMP-HEART TABBOULEH

This dish could not be more simple to throw together for a deliciously filling side or snack. 

Grain-free and healthful, your body will happily digest every nutrient packed into this appetizing tabbouleh! 

Most tabbouleh recipe's are made with a base of bulgur wheat, but swapping that grain for hemp hearts adds protein, omega-3 fatty acids, and lots of fiber to this yummy dish! 

Next time you are looking for a creative new side dish to accompany a meal, search no further than this easy and satisfying tabbouleh! 

MY FAVORITE AVOCADO TOAST

The best elements of avocado toast—America’s trendiest breakfast or snack—are simplicity, versatility, the healthy fats in the avocado, and, of course, the buttery rich flavor.

While you can’t go wrong with most versions of avocado toast, this is a tasty spin with a summer twist. 

Avocados are such a versatile fruit but did you know that avocado is also a superfood for your skin?

Avocado is a great source of healthy fats (monounsaturated and polyunsaturated), antioxidants, and vitamin E, making it a helpful food to include in your diet for optimal skin health.

BONUS: Here is a little research for you:

One study found that the participants who consumed greater amounts of the healthy fats contained in avocado had significantly increased skin elasticity.

The same study found that a greater intake of green and yellow vegetables was significantly associated with fewer wrinkles—another reason to enjoy the creamy green avocado.

Research also suggests that the highly bioavailable lutein and zeaxanthin antioxidants found in avocado can help to protect the skin from damage from UV radiation and visible radiation.

Enjoy this yummy version of avocado toast, and be sure to drop your favorite version in the comments below!

Enjoy browsing more yummy recipes below:

HOW TO GET GLOWING RADIANT SKIN

It’s a hot and dry time of the year in many places in the northern hemisphere ––the sun has been strong, the air has been dry and our skin surely needs a little extra TLC.

The sun is something that can accentuate our overall health or with over- exposure, the effects are dangerous and damaging. It’s no myth that what we put in and on our bodies, is directly reflected in the quality of our skin health.

Here are some easy ways we can enjoy the late summer lifestyle, while still taking care to maintain healthy, and glowing skin.

Step One: Hydrate

Our skin is our largest detoxifying organ and it is most radiant when all its cells are properly nourished and hydrated.

There’s a simple equation to gauge how much water you need to drink every day: Take your body weight, divide by two, and convert that number to ounces. This will give you the minimal amount of water your body needs to stay sufficiently hydrated. 

With increased physical activity or time being out in the hot and dry sun day you will require more hydration.

Water is also a crucial detoxifying agent, keeping the liver and the related organs (i.e. skin) flushed and fresh.

For a more versatile hydration boost, try adding some electrolytes to your water.

 

Step Two: Moderate

As most of you may know, our bodies absorb vital nutrient energy from the sun in the form of Vitamin D. What you may not know is that too much exposure will prevent this from effectively happening.

Just as your muscles need a warm-up before performing an intense athletic activity, your skin needs to ease into sun exposure before it can efficiently reap the benefits.

Minimize damage while still getting healthy Vitamin D exposure by choosing the safest times of day to be in the sun –– before 10 am and after 4 pm.

Step Three: Protect

When searching for the right sunscreen, it is important to use an eco-friendly, biodegradable product, so be sure to read the ingredients before you buy!

Additionally, topical antioxidants such as Vitamin C, Vitamin E and green tea extract help to increase absorption directly into skin cells, concentrating the skin’s continual repairing process.

These nutrients fight free radical damage from the sun and environmental pollution and stress. The gradual buildup of these antioxidants on the skin can provide protection for up to a few days at a time.

Here are some important ingredients to avoid when buying a sunscreen:

• paba: a chemical used in sunscreens since the 1950s that is now showing an increase in free radical damage;

• parabens: a pertrolium-based preservative that never leaves the blood stream and has been shown in studies to have a direct link to breast tumors and sperm count reduction;

•  triethanolamine (TEA): which may cause the formation of cancer-causing nitrosamines when combined with nitrite (another preservative); and

• benzophenome: one of the most powerful known free radical generators.

Also, minerals such as zinc and titanium dioxide are extremely beneficial in protecting the skin from harmful UVA and UVB rays when applied topically.

Using skin-friendly oils as full-body moisturizers, such as coconut, almond, and olive oil, will enhance the skin’s overall appearance. Red Palm Fruit oil, which can be found in your grocery store, is one of the highest sources of antioxidants in the form of carotenoids, tocopherols and tocotrienols, all of which replenish the skin with essential nutrients. Red palm fruit oil can be applied topically during sun exposure or shortly after.

 

Step Four: Nourish

As I mentioned earlier, diet is a major factor in maintaining a radiant glow and preventing free radical damage. Because skin is the body’s largest organ, it requires a lot of resources and energy to stay healthy. Some general rules of thumb for eating a skin-friendly diet include:

• Balance your blood sugar. When you sugar is off you are both negatively impacting the inflammatory response in your body (hello acne) and throwing your hormones into a tailspin. Sabilizing your blood sugar will do wonders for your radiance –– inside and out!

• Eat a diet based in whole foods loaded up with phytochemicals (superfoods), Eat fresh, local produce in a rainbow of colors, ensuring that you get all the essential nutrients and enzymes.

• Eat foods that are rich in Omega 3’s will aid in the skin’s ability to fight free radical damage. In maintaining healthy, youthful skin it is crucial to avoid hydrogenated and partially hydrogenated oils, trans fats, and processed carbohydrates.

• Cleanse with the seasons. Allowing your body a chance to cleanse at least twice per year will not only cleanse various organ systems in the body –– such as the liver, kidneys, colon, and gall bladder –– but will also be visible in your clear bright skin, free from age spots, blemishes, and unwanted toxins.

Step Five: Rest

Sleep helps you regenerate the skin. Sleep can also help to release tension in your nervous system as well as give you more emotional resiliency to manage stressful situations.

The earlier you can get to bed, the better. In many eastern traditions, it is said that each hour before midnight is worth 2 hours of sleep after midnight.

In addition to sleep, try a relaxation practice such as yoga, meditation, or journaling. These types of practices bring us to a centered, grounded place and support us in moving through daily stress with a lot more ease.

Your skin health will benefit from a peaceful, rested, and relaxed day-to-day existence that revolves around balance, nourishment, mindfulness.

Step Six:  Delight

Pleasure is one of the principle ingredients in our daily health.  Pleasure heals.

Each time we experience pleasure, we release a powerful molecule in the body called nitric oxide.  Nitric oxide does wonders for our inflammation, and is the most powerful fighter of free radical damage. 

Laughter, exercise, nature, joy, touch and connection with others are some of the most common ways to increase nitric oxide in our bodies. 

Your smile is always your radiance.  Remember, your radiance shines from within. 

Glowing skin is always in!

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Want More? Here are some other relevant and inspiring articles to peruse.

PALISADE PEACH CAPRESE

"PATIENCE IS BITTER, BUT ITS FRUIT IS SWEET"

JEAN JACQUES ROUSSEAU

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

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

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

GOLDEN MILK GREEN SMOOTHIE

GOLDEN MILK GREEN SMOOTHIE

I wanted to share this delicious age old tonic (that is making a trendy comeback) because it is tasty, nourishing and full of very potent ingredients. 

The color is divine and the ingredients come straight from the ayurvedic dietary principles. 

Golden milk is a very medicinal blend that your body and mind will thank you for.

Health Fact: 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 also known for its incredible anti-inflammatory properties. 

Turmeric: Turmeric is the powerful ingredient that gives curry its bright yellow color and contains the healing compound curcumin. It also boasts an excellent ORAC (Oxygen Radical Absorbance Capacity) value of 127,068—a measure of the antioxidant content of foods. The antioxidants in turmeric, including polyphenols, flavonoids, and vitamin C, are a wonderful boost for your immune system.

You can add turmeric to your food, take it as a supplement or make it into a delicious tea with just a teaspoon of turmeric in some hot water for a great morning tonic.

Enjoy this tasty and healing green smoothie!

Want a few more recipe ideas? Keep perusing below:

BLUPHORIA GREEN SMOOTHIE

BLUPHORIA GREEN SMOOTHIE

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

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

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

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

Craving some other healthy recipe ideas? Keep browsing below…

7 FOODS TO BALANCE YOUR BLOOD SUGAR AND HELP FIGHT TYPE 2 DIABETES

I have a question for you today: Do you have a sweet tooth?


When you are aspiring to find your way to more healthy eating and living, you may think you've hit a dead end when it comes to this big (and common!) obstacle.


Before we move on, let's get something straight.


You are not your sweet tooth.


But, considering our market places are filled to the brim with sugary snacks and grab-and-go carb craziness, you may be asking yourself a very prevailing question:


How do I get off the sugar train?


Trust me, I get this question all the time, and my answer is simple: Stabilize your blood sugar.


One of the guiding health principles I live by is add in to crowd out.


What I have learned in over 18 years of private practice is that giving something up (such as your favorite daily sweet treat) is a lot more challenging for most of us than adding in something new.


It works like this: When you build momentum by adding in the good stuff, you will begin to crowd out all those sneaky foods that are throwing you in to a sweet tooth storm.


Food is such potent medicine.


And...you can change your body chemistry with some wise and effective additions.

7 FOODS TO BALANCE YOUR BLOOD SUGAR AND FIGHT TYPE 2 DIABETES

Originally Published on Chopra.com

The Centers for Disease Control and Prevention (CDC) reports that 100 million U.S. adults have diabetes or pre-diabetes. You may also know that living with diabetes can lead to many other health issues including inflammatory conditions, kidney disease, obesity, cardiovascular disease, and neurological issues. 

With the epidemic of diabetes, there are some important dietary considerations to know about. On the bright side, there are some specific ingredients that you can include in your balanced diet to support your body in reversing this condition. First, let’s explore exactly what happens when one has diabetes and the difference between type 1 and type 2 diabetes.

About Diabetes

Often called juvenile diabetes, type 1 diabetes is an autoimmune condition whereby the body attacks the insulin-producing cells in the pancreas (pancreatic beta cells) and hence, the body stops producing insulin. There are no means for preventing or curing type 1 diabetes; it is not considered to be diet related. Research is still underway in determining the exact factors that cause type 1 diabetes.

Type 2 diabetes is a condition that does relate to diet—specifically to the elevated levels of insulin in the blood. When your body ceases responding to a diet high in excess sugars and refined carbohydrates with the appropriate levels of insulin, this is called type 2 diabetes. Type 2 diabetes and prediabetes can be both prevented and reversed with some focus in your diet.

Below you will find some foods that are helpful in regulating your blood sugar and fighting type 2 diabetes. Also important to note is to be sure that your balanced diet is high in proteins and healthy fats (such as fats from healthy oils, nuts, and seeds)—two macronutrients that ensure more stable blood sugar levels and improved insulin sensitivity, while also keeping you satiated longer between meals. 

Here are seven of the best foods for diabetics.

1. Apple Cider Vinegar

Apple cider vinegar (or ACV)—created from apples broken down by a fermentation process—is an ancient tonic known for its diverse health benefits. Apple cider vinegar is specifically known for its high probiotic count. ACV has also been shown to improve insulin response in patients with insulin resistance or type 2 diabetes. ACV is an easy, inexpensive, and effective addition to your daily health regimen—one of the best food choices for blood sugar control. 

How to use: Try starting off your morning by drinking one tablespoon in a glass of water approximately 30 minutes before eating or make into a salad dressing with equal parts olive oil, a pinch of salt, a small teaspoon of raw honey, and a touch of spicy mustard.

2. Avocados

Avocados are grown in almost every tropical climate around the world. Avocado is a great source of healthy fats (monounsaturated and polyunsaturated), vitamin E, and chlorophyll, making it a heart-healthy, cholesterol-lowering, and blood-sugar stabilizing diabetic-friendly food to include in your diet.

One study looked at a group of 12 women with non-insulin dependent diabetes (type 2 diabetes) over a four-week period. The participants were given a diet high in monounsaturated fats (from avocado and olive oil) and observed for various markers including glycemic control (the delicate balance of insulin replacement with diet and physical activity), cholesterol, and lipid profile. The study concluded that the monounsaturated fats offered a good diabetic management alternative.

How to enjoy: Avocado is a versatile food that can be enjoyed in many ways. Add half an avocado to your morning smoothie for an extra dose of healthy fats, add chopped on top of your favorite salad, slather on a piece of your favorite bread with a pinch of sea salt for a tasty avocado toast, or make into a simple guacamole with a squeeze of lemon and a dash of salt.

3. Wild Salmon

Wild salmon is loaded with many nutrients you will want in your diabetic prevention and reversal regiment. Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats.

One study examined the impact of eating fatty fish (such as wild salmon) with and without pollutants on people with type 2 diabetes. The study noted a reduced risk of type 2 diabetes with the inclusion of pollutant-free fatty fish in the diet, while the converse—a diet high in pollutant-dense fatty fish—had a negative impact on the risk of type 2 diabetes.

This is a good reminder to maximize the health benefits of fatty fish (including salmon) by eating fish that is as pure and pollutant-free as possible.

How to enjoy: Wild salmon is a delicious protein to add into your meal plan. Try it grilled, baked, smoked, or even a quick one-sided pan-fry (skin-side down) in a dollop of avocado or coconut oil until cooked all the way through, topped with a squeeze of lemon.

4. Ginseng

Ginseng is noted as one of the most popular and best-selling natural remedies worldwide today. Ginseng may be an important ingredient to explore as an effective way to lower blood sugar levels in those struggling with type 2 diabetes (or pre-diabetes).

One study researched a group of participants with type 2 diabetes. At mealtime, the participants received two grams of Korean red ginseng or a placebo, for 12 weeks, with no change to their current anti-diabetic regiment. The conclusion the study derived was an overall improvement in glycemic control (the delicate balance of insulin replacement with diet and physical activity).

How to enjoy: Ginseng can be included in your diet in multiple ways. Try it chopped up raw, gently cooked, taken as a supplement, made into a tonic or tea, or even finely shredded and sprinkled atop a delicious stir-fry.

5. Flaxseed

Flaxseeds are one of the oldest crops that grows in Europe, Asia, and in the U.S. and have been used back in the beginning of civilization.

Flaxseeds are rich in plant-based oils of α-linolenic acid (ALA, omega-3 fatty acid) and lignans as well as high-quality fiber.

Flaxseeds have been shown to be a power food (because of their high-quality fats and oils) for diabetes management and digestive healing as well as to simply boost the nutrient density of any meal.

How to enjoy: Try including flax seeds in your morning smoothie, reach for a flax cracker instead of a regular cracker, or use flax oil on top of salads or steamed vegetables.

6. Walnuts

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

One study looked at a group of people with either type 2 diabetes or pre-diabetes and the effect of a regular consumption of walnuts compared to no nut consumption. What the study concluded was that those who ate a regular (self-reported) amount of walnuts showed a lower risk of diabetes and blood glucose levels (especially notable in women).

How to enjoy: Try walnuts raw or roasted as a tasty on-the-go snack, or an addition to any salad or pudding with chia seeds, or sprinkle on top of yogurt and fruit. Have you tried walnut butter? Try a dollop of walnut butter spread on a slice of apple. You can also replace the more traditional pine nuts with walnuts in most pesto recipes.

7. Cinnamon

You have surely tried the very popular spice, cinnamon. It is naturally sweet and used in many dishes and libations far and wide around the globe. Cinnamon comes from the inner bark of a variety of trees that belong to the genus Cinnamomum. When it dries, it naturally curls up into quills—what you would recognize as cinnamon sticks—before being ground into the common cinnamon spice.

Cinnamon is a unique ingredient in that it boosts chromium levels in your blood. Chromium has an important role in the regulation of insulin and blood sugar making cinnamon a great addition to your diet when you are looking to combat type 2 diabetes and pre-diabetes.

One study confirmed that an intake of one, three, or six grams of cinnamon per day lowered serum glucose, triglyceride, LDL cholesterol, and total cholesterol levels in participants with type 2 diabetes.  This may show an effective way to decrease some of the risk factors (and other health complications) associated with type 2 diabetes.

How to enjoy: There are so many easy ways to include more cinnamon in your diet. You can use cinnamon sprinkled on your breakfast oats, yogurt, or pudding with chia seeds. You can add a dash to your smoothies, sprinkle some on top of your latte, enjoy in a cup of chai, or simply try it in a glass of warm almond milk for a naturally sweet and warming flavor.

Food is such a powerful medicine. Your fork may be the most important tool in transforming your health. These seven are good foods for diabetics; they are wonderful ways to support your body in creating a healthy blood sugar response, balancing insulin levels, and combating type 2 diabetes (and prediabetes). Here’s to powering up your meal plan!

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Sue Van Raes is a functional nutritionist, food psychology specialist, yoga practitioner and author in Boulder, Colorado. Sue helps people to navigate making sustainable changes in their health while elevating their well-being and making peace with their plates.

Sue works with clients locally, remotely, online, and through her virtual, local and international women’s wellness retreats. 

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WANT TO READ MORE? HERE ARE A FEW ARTICLES FOR YOU TO BROWSE:

MOCHA MAVEN GREEN SMOOTHIE

MOCHA MAVEN GREEN SMOOTHIE

Ahhh, some mornings I love the bitter flavors of coffee and raw cacao, creating a delicious mocha smoothie that now only boosts your energy, but keeps you satiated all day long.

Cacao is one of my most favorite superfoods on the planet. Full of more antioxidants that almost any other food to date, not only do you get that chocolaty flavor, but you are fueling your cells with nutrients that leave you feeling great.

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

Coffee, when it is organic and fair trade, is another wonderful source of polyphenols and antioxidants. Phenolic acids are a type of polyphenol (micronutrients with antioxidant activity). These plant-sourced antioxidants are found in high doses in just one cup of coffee.

Coffee is a highly (pesticide) sprayed crop. Not only that, while there is little research on pesticide residue in coffee, potential toxicity comes from the conventional growing and processing of coffee and could lead to a negative impact on your health.

Try this delicious smoothie variation which also uses one of my favorite fats…MCT oil.

Then…Let me know how it tastes in the comments below!

Looking For Some Other Yummy Recipes?

THE ART AND SCIENCE OF CURBING YOUR CRAVINGS

The intelligence of your body is wise, reliable and authentic –– most of the time.


That said, when you are off balance metabolically, you will naturally start overcompensating with adaptive responses that can throw you into a tailspin.


For example, when your blood sugar is off you will crave more sugary foods. When your sleep if disrupted, you will crave more comfort food.


These are called dispersive cravings, and learning to read them can take a little practice.


Our responses are biochemical –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Consequently, as you find your equilibrium in your body's chemistry, you will find equilibrium in your life. 



If you want to learn how to feel more stable throughout the day, as well as discern between your wise cravings, and the dispersive ones (cravings that are a result of your imbalances), I have got you covered.

Like you, I’m no stranger to cravings. I know how they can feel overwhelming and out of control when it comes down to it.

I’ve been there. I spent my college years living on coffee and banana nut muffins. 

My cravings were running the show –– all day every day.  Not only did I not feel satiated, energized or content, but I also had intense bouts of hypoglycemia, migraine headaches and brain fog.

This is how I learned these important antidotes and now I can wholeheartedly say “It doesn’t have to be this way.”  

Q: Do you get stuck in sweet seductions and bread-y binges?

If you are thinking your personal will should be strong enough to battle the craziness of these common cravings, I have good news for you:

Most of our cravings have nothing to do with your personal weaknesses or emotional mishaps.

What’s really going on has much more to do with your biochemistry.

THE ART AND SCIENCE OF CURBING YOUR CRAVINGS
 

While you may think that your blood sugar imbalances are inevitable, consider these tips for taking charge of your cravings once and for all!

1.     How LOW can you go?

If you can start off the day with a low glycemic breakfast (a breakfast that turns to sugar slowly) you will conquer your cravings much quicker. Research confirms that when you eat a low glycemic breakfast, you crave less food (especially in the form of carbohydrates and sugar) throughout the day. It is not really magic at all, but it does feel like a miracle.

2.     Snack Smart 

When snacking, try eating foods high in protein and fat instead of carb-heavy versions. Foods like nuts, seeds, avocado, unsweetened yogurt (nut milk or whole milk), organic proteins or protein shakes, paired with low sugar fruits like berries and apples, will keep your insulin happy in between meals.

3.     Healthy, Happy, WHOLE

Carbohydrate quality is a big culprit in how your cravings manifest. The more processed the food, usually the worse of a blood sugar bomb. If you can eat carbohydrates in their whole form (such as brown rice, sweet potato, steel cut oats, quinoa, or a tart apple) you will find these whole carbohydrates are much more gentle on your blood sugar. Cleaning up your carbs makes all the difference. Go for the good stuff.

4.     Consistency is KEY

When we wait too long between meals, we are taking an insulin risk that often ends in you being hangry, and making a choice that is more impulsive. Planning on little dense snack bites often will keep you satisfied while also curbing those dispersive cravings. Eating regularly throughout the day creates a healthier metabolism and happier hormones (aka Insulin).

5.     Balanced intelligence

The body is intelligent when it is in balance. We inherently know what we need. As you start fine tune your blood sugar, you will notice you can trust your food intelligence more and more. Try to take a few moments to slow down and listen. Make your plate part your practice.

6.     The Flavors Create the Fervor

In Traditional medicine, there is a distinctive art to balancing the 5 flavors (this recent podcast with special guest Lauren Lewis speaks to it well). Each flavor is known to bring a different quality and energy to your body and mind. We so commonly find our plates are full of sweet flavors, swinging the balance way off-center. Try inquiring with each plate of food: Can you find a representation of the majority of the five flavors (sweet, bitter, salty, sour and pungent)?

Within the intricacy of flavors, your palate will be pleased and your body will be more satiated.

As I said, your biochemistry drives your behavior. Trying to improve your behavior without addressing these deeper issues is an uphill battle that you will most likely lose.

Eating to feel how you want to feel is at your fingertips. Drop me a comment below and let me know how it goes!

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Sue Van Raes is a functional nutritionist, food psychology specialist, yoga practitioner and author in Boulder, Colorado. Sue helps people to navigate making sustainable changes in their health while elevating their well-being and making peace with their plates.

Sue works with clients locally, remotely, online, and through her virtual, local and international women’s wellness retreats. 

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WANT TO KEEP READING? HERE ARE SOME OTHER HELPFUL ARTICLES TO BROWSE:

HEART BEET SMOOTHIE

HEART BEET GREEN SMOOTHIE

With delightful flavors and balanced blood-sugar in mind, I have a super fun and playful smoothie for you today.  

HEALTH FACT: The sweet flavor, according to Traditional Chinese Medicine, is the most nourishing flavor, all the way from breast milk to a homemade dessert.

Sweetness nourishes the body to the highest degree and sings to the heart’s strength and longevity. The taste of life and the true experience of food connect body with soul, and heart with mind.

I love love hot pink food and because beets are a fantastic addition to your plate (or blender).  

The juice of this delicious root vegetable is rich in antioxidants, detoxifying benefits and naturally occurring healthy nitrates. When consumed, the body converts these  nitrates to nitric oxide, a compound that enhances blood flow and feel good sensations while also helping lower blood pressure. Because of these beneficial attributes, beetroot juice can increase exercise performance, recovery and support heart and circulatory health.

HOW TO CHOOSE PROTEIN POWDER

HOW TO CHOOSE PROTEIN POWDER

3 Nutritionist-Approved Tips

Increased trends (and pics) of morning smoothies (made with protein powder) have become like a trendy love affair for individuals seeking to build lean body muscle mass, increase the feel good health vibes and and get those extra greens into your day.

Not only is this convenient breakfast (or meal) trend working well for people on the go, but when given the best versions of protein powder, morning smoothies can also deliver a ton of nutrient density, energy and blood sugar balance to our bodies.

If you want to build muscle and burn fat to transform your body, there’s no getting around it, you need to eat enough protein and good fat. Not only is protein required to repair and rebuild your muscles, but when combined with good fats, it’ll also keep you feeling fuller for longer so you can curb your cravings and find your flow.

As with anything, there is a gigantic range of quality that not only presents confusion and overwhelm, but can also take something good, and turn it awry.

Check out these 3 Nutritionist-Approved Tips to choosing your protein powder wisely.

1. The Secret is in the Source

The most common question is about where the protein comes from. Before you get drawn into the whole whey, collagen, hemp, bone broth, rice, pea, soy debate – STOP.

There are many great protein sources.

When it comes to protein powder, whey and collagen are the most complete protein source and have the highest protein density.

Whey and collagen, when organic and un-denatured, are highly absorbable and are optimal for muscle protein synthesis.

But, many people have dairy allergies or dairy intolerances, and some of you are likely plant based. If this is the case for you, or you want a little variety, try some other great options such as hemp, pea or rice protein powder.

When exploring vegan protein powders, favor those that have been designed with a full amino acid profile – complete proteins – in mind. This helps to build muscle and strengthen your metabolism.

Beware of soy: Research suggests that soy can increase levels of the female hormone estrogen (which encourages fat storage), and the plant is often genetically modified to boost crop yields.

 2. Quality Matters

As I mentioned above, not only is the type of protein important, but the quality of that protein as well. When buying any kind of protein powder, be sure to get grass fed, organic, non-GMO, whole food based protein powders that have full amino acid profiles (found in the ingredient list) and are low in carbohydrates and sugars making them low glycemic.

Read the ingredient lists. Many of the available protein powders are chock full of additives, preservatives, sugars, and even artificial sweeteners –– such as sucralose.

Ensuring the sugars are low will ensure that you are satiated, and you remain in the fat burning zone free from the repercussions of extra toxins, additives and artificial ingredients.

3. Look at the Macro Nutrients

Macronutrients — carbs-protein-fat — are calorie-containing nutrients that fuel the many functions of the body. A good meal replacement protein powder will have a healthy balance of these.

Look for macro-nutrients somewhere in the range of protein 20 grams, fat 5-10 grams (and you can add extra such as coconut oil, MCT oil or nut butter on your own), and carbs less than 20 grams (low glycemic sweeteners such as monk fruit and stevia help with this a ton).

While there is no magic ratio that fits everyone, you will likely find that making these changes in your ratios will help you with long term body composition, cravings, energy, mental clarity, sleep and a more balanced mood.

A low-glycemic meal-replacement smoothie that allows for steady blood sugar control and staying fuller between meals is your ticket to both satiation and your super powers.

What I have found is that health seekers all over the planet love to drink morning smoothies because they can easily add a variety superfoods, proteins, good fats, greens, and adaptogens to create a powerful start to the day.

Above all, the key to a great breakfast smoothie really lies in a good balance of protein, along with other healthy and nutritious ingredients to create something yummy that you'll look forward to drinking.

Photo Credit:  Chef Bailey Jean Ruskus

CULTIVATING PEACE

"TO BE FREE IS NOT MERELY TO CAST OFF ONE'S CHAINS, BUT TO LIVE IN A WAY THAT RESPECTS AND ENHANCES THE FREEDOM OF OTHERS"

NELSON MANDELA

There is a gap.


There is the substantial gap between where we are now in the world and where we need to be.


The global pandemic as well as the #BLM movement, effectively happening at the same time, are pointing to the fact that there is a lot of work to be done.  


We are all needed, yet we surely cannot do this alone. 


We need your strength, we need your gifts, we need your superpowers and most of all we need your compassion.


We must become rocks in our crumbling world. 


For effective change we must cultivate momentum, we must rewrite our collective story, we must tend to our overly charged nervous systems and we must  transcend what we may think is possible.


Tragedy and trauma give us the opportunity to rebuild something that is much better than before.


While many of us are still digesting all that has happened over the past few months, how we nourish ourselves (body, mind and heart) translates to how able we are to gather our energy and power and stand up for change.


This is big work, quite possibly the most important work of our time.

As always, feel free drop your comments in the comment box below.


I hope you enjoy this 4th of July weekend -- along with the full moon and lunar eclipse bonus!.  
 

PEACEFUL WARRIOR GREEN SMOOTHIE

PEACEFUL WARRIOR GREEN SMOOTHIE

You may know that stress effects your eating, but did you know that your eating can impact your stress?

Yes. It is true.

Many foods help us to quell the stress hormones, relax our bodies and minds and ease the tension we are carrying around each and every day.

What I want to tell you about today are known as adaptogens and this delicious triple berry green smoothie (packed with phytonutrients and antioxidants) is the perfect medium to get a hefty dose when most of us need it most.

Adaptogens, such as ginseng, tulsi, turmeric, ginger, chaga, ashwaganda, cordycepts and Schisandra berry, have been shown to reduce the impact of stress, hold off exhaustion or burn out, and decrease those sneaky cravings for comfort food.

Want them all?

You can use one of my favorite blends to perfectly boost your smoothie HERE

Eat well friends!

Let me know how it tastes in the comments below!

THE ANATOMY OF STRESS (AND HOW TO MANAGE IT)

THE ANATOMY OF STRESS {AND HOW TO MANAGE IT!}

You know that stress is an epidemic of our time (especially lately) and that more folks are coping with high-stress levels than ever before.

You may have noticed that a lot happens with your energy, cravings, mood, food, and sleep when you are stressed.

Did you realize that your level of stress combined with how you cope with your stress has a biochemical effect on various aspects of your heath?

Meet Your Stress Hormones

Stress can be defined as a situation that disturbs “the equilibrium between a living organism and its environment.” When you come across a stressful situation (perceived or real) in your life, your body undergoes an array of reactions on a biochemical level.

This biochemistry effects your sleep, your eating habits and your overall well-being.

CORTISOL

Cortisol takes center stage as far as stress hormones go. Cortisol is designed to be released during times of short-term stress where it then provides energy to cope with the stress-provoking stimuli. Where things go wrong for many folks (in the world of optimal health) is the epidemic of chronic stress, which then translates into chronically high cortisol levels, which can wreak havoc on your body. For example, cortisol in healthy amounts is an anti-inflammatory for the body, but when levels are chronically elevated, cortisol becomes inflammatory.

Consequently, those under chronic stress tend to eat more while also craving hyper-palatable energy-dense foods such as sugar and fat.

ADRENALINE

Adrenaline (also known as noradrenaline) is released for acute stress. Part of the sympathetic nervous system (the fight-or-flight side of the autonomic nervous system) adrenaline stimulates an acute physical response such as dilatation of pupils and bronchioles, increased heart rate, constricted blood vessels, and a slowed digestion so the individual is hyper-focused and able to deal with the stress at hand.

While cortisol and adrenaline both protect the body stimulating a fight-or-flight response, adrenaline is faster acting than cortisol. Studies show that adrenaline may suppress appetite during stress, whereas cortisol may stimulate appetite during recovery from stress.

OXYTOCIN

You may know oxytocin, the anti-stress hormone, promotes connection, bonding, and closeness to keep you calm (unlike cortisol that keeps you stressed). You would most likely prefer your oxytocin to be higher than your cortisol to avoid those chronic states of stress with higher levels of depression and/or anxiety.

The good news is that you can create more oxytocin in your life.

Laugher, nature, orgasm, dark chocolate, creativity, dance, music, cuddling, puppies, socializing, friendship, sharing your feelings, and gratitude are all simple and user-friendly ways to boost your oxytocin. Therefore, higher levels of oxytocin can balance out your stress hormones and leave you feeling better, craving less, and enjoying life more.

Stress and Sleep

Busy mind, restlessness, anxiety, tense muscles, nightmares, and a racing heart are symptoms most people have experienced when trying to get a good night’s sleep during a stressful time. Most would agree, it is not fun.

The nights can drag on, and the first ray of sunlight can feel like you survived a dark night of the soul.

While stress is not conducive to a relaxing and peaceful night of sleep, there is more to the story that you should know when it comes to sleep and your hunger.  Lack of sleep alters your hunger hormones (leptin and ghrelin). Leptin is the hormone that suppresses your appetite. Leptin decreases with sleep deprivation leaving you more likely to be craving comfort food the next day. Ghrelin is your hunger hormone. Ghrelin increases with lack of sleep. You can see here how it is easy to crave comfort food after a tough night of sleep.

Lack of sleep (and the cascade of hunger hormone shifts) could contribute to increased appetite and for some individuals with higher stress and lower duration of sleep.

DE-STRESS BEFORE BEDTIME

While stress can feel like an impossible problem to fix, especially when it comes to your sleep, try some of these user-friendly tips and see if they may just take the edge off of your stress level so you can peacefully sink in between the sheets.

• Meditate before bed: Meditation has been shown to relax the nervous system and quell symptoms of stress.

• Drink warm chamomile tea to ease your nervous system: Herbs such as chamomile have a calming effect and may also help with a more restful night of sleep.

• Take a warm bath: Warming up the body temperature in a hot bath relaxes you more easily, leading to a more relaxed bedtime.

• Use herbal supplements and natural remedies such as melatonin, tart cherry, L-tryptophan, CBD or valerian: Research shows natural medicine can help with deeper and longer sleep.

• Diffuse essential oil of lavender in your room: Aromatherapy can set the tone for more relaxation and rest.

• Avoid electronics and screen time 30 minutes before bed: More time off of your screen has been shown to lend to a better night of sleep.

How Do Your Eating Habits Change When You’re Stressed?

One of the biggest questions I have been getting lately is “How do I manage my cravings for comfort food during this stressful time in the world?”

You may find yourself not sleeping well –– thinking about the pandemic, worrying about those your love or your business. You may be stressed with how the oppression of the BIPOC community leaves a pit in your stomach, or how our world is going to rebound from all of these traumas and tragedies.

Maybe you reach for a tub of ice cream after a hard day, or you swing by the gas station for some gummy bears after listening to the news. You may be the mom who eats cupcakes in her car after a stressful morning with your kids, or the daughter who hides chips under her bed until no one is home. 

Most people can attest to the impact that stress can have on your life, diet, ability to rest well, along with the general challenge stress brings to everything when you are in the thick of it. Stress can be all-consuming, sneaky, persistent, and habitual.

While it is impossible, as humans, to live a completely stress-free life, there are some tips and tricks you can incorporate into your days, so that you are not the example of the oh-so-common impact stress has on your body and your life!

WHAT’S YOUR COMFORT FOOD?

There is a whole spectrum of craving (including not craving) but you may notice, depending on what is stressing you out and how extreme the situation, your relationship with food and cravings can change.

There are three primary ways stress and eating:

• Emotional eating: Chronic stress is often associated with anxiety, depression, and even anger. While food is generally not the answer to combatting stress, often, if stress persists, a common and easy way to find short-term comfort is found with emotional eating and/or excessive snacking. 

• Food cravings: When you get stressed, do you crave certain foods? If your answer is yes, then this data might shed some light on why you crave what you crave when you crave it. When cortisol is secreted, due to more of a long-term stress pattern, a phenomenon called the orexigenic response can arise. This is the response to the cortisol that leads to more food cravings (from a biochemical level). Often, the orexigenic response may manifest as craving highly palatable foods in your diet, especially sweets.

• Loss of appetite: Stress, particularly the short-term fight-or-flight type of stress that involves more adrenaline, most often shuts down your appetite. When you are in a temporary fight-or-flight state, eating gets put on hold in the body, so you can effectively deal with the emergency at hand.

This explains while some folks refrain from food when under stress and others turn toward food when under stress. Where do you most often fall in the spectrum?

The most effective remedy (other than avoiding stress all together) is to amend your cravings with guilt free comfort foods. Upgrade your ingredients — especially sweeteners and carbs — to healthy substitutions that satiate your comfort food craving. Check out my wide variety of guilt free comfort food recipes HERE.

Ways to Quell Your Stress Cycle

If you are suffering chronic stress, the best thing you can do is try to handle those stressful times with as much knowledge, awareness, gentleness, and patience as you can. There are some effective stress management strategies to explore here to break the vicious cycle of stress and uplift your quality of life.

• Breathe: Slow, deep breaths relieve high-stress levels and activate the parasympathetic (calming) side of your nervous system. Breathing during snack or mealtime allows you to feel calmer, to listen to your body, feel your hunger and satiation cues more clearly, and stay the observer in your eating experience to best avoid stress eating gone wild.

• Sense :Your senses occur only in the present. Therefore, tracking your senses while you eat can help you stay present in each moment during mealtime. Attuning to your senses also elevates the pleasure you experience. Pleasure activates your oxytocin and helps to balance your cravings and your appetite.

• Release: Find a healthy outlet for your stress such as regular exercise, time in nature, community, and spirituality can help you through hard times.

• Mindful eating: When you are stressed, pay attention to what you eat; eat it slowly and mindfully.

• Amplify the good in your life: Increase your pleasure and oxytocin with regular physical activity that uplifts your spirits.

• Get support: Talk to a friend, a family member, or a professional.

• Journal: Sort out some of your feelings through personal reflection and journaling. Dealing with your stressors head-on by journaling can help you unload them off your shoulders.

Regardless, handling any stressful situation the best you can (with the above knowledge and stress management tips in your back pocket) may help you navigate some of the most common automatic behaviors.

Ultimately, you don’t have control of what stress life throws at you, but you do have the power within understanding your stress response that can be honed and sculpted over time to create a healthier body and life.

I hope this helps! Feel free to drop any comments or questions in the comments below.