THE SCIENCE OF GRATITUDE [AND 10 THANKSGIVING RECIPES]

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


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


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


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


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

Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:

• Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.

• Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.

• Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.

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

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

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

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


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

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


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

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Roasted Rainbow Beet Salad

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

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Farmers market Green bean casserole

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

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Crispy balsamic roasted Brussels

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

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Celeriac Mash Up

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

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Charred Beets and beens

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

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Gluten-free Peasant loaf stuffing

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

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pasture-raised Turkey confit

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

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grateful cranberry sauce

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

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wild mushroom miso gravy

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

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Horn of the moon pumkin pie {with coconut cream}

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

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

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SHAVED BRUSSELS SPROUTS, KALE AND POMEGRANATE SLAW WITH ACV DRESSING

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

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

And who doesn't love a pop of pomegranate!

Shall we talk about Persephone and the pomegranate?

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

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

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

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

ROASTED DELICATA SQUASH WITH FIGS, ARUGULA, AND TAHINI DRIZZLE

I love collaborations…

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

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

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

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

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

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

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

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

EMBRACING PREVENTION

"EVERY JOURNEY BEGINS WITH A SINGLE STEP"

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


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


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


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

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

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

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

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

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

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

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

*EMBRACING PREVENTION* 

 

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

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

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

1.  EXAMINE

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

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

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

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

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

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

2.  SLEEP

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

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

The Facts:

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

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

3. CLEANSE

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

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

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

Consider:

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

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

• Take detoxifying supplements and herbs (see below).

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

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

4.  NOURISH

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

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

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

2.  The inflammatory characteristics of our food.

3.  The insulin response to our food.

Some dietary recommendations:

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

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

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

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

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

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

5.  BOOST

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

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

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

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

Supplements to consider:

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

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

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

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

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

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

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

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

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

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

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

With All Love,

Sue

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

 

GREEN BEAN CHIMICHURRI

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

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

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

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

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

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

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

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

Want to keep on cookin? Browse more recipes below:

WARM ROOT SALAD

WARM ROOT SALAD

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

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

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

MIx and match your root veggies as you please.

ZUCCHINI SUNFLOWER SOUP

For deep nourishment, traditional medicine underscores that eating with the season (called ritucharya in Ayurvedic medicine) as the seasons change, allows our body to get the array of nutrients we need to thrive.

In celebration of late summer zucchini and sunflowers galore, here is a nourishing soup to explore as the weather cools down

I love creating ways to highlight the artistry of eating, along with nourishing our whole beings.

This soup makes me so happy reminding me of the sunflowers glowing in the fields when the early fall light hits them just right and the abundance of late summer veggies that spark so much vitality for our health.

ZUCCHINI COLLAGEN FRITTERS

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

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

Collagen and Phytonutrients

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

Collagen:

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

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

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

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

Phytonutrients from Zucchini:

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

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

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

Eat well!

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

WALNUT CRUSTED WILD-SALMON OVER SUMMER GREENS

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

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

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

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

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

TIME TO GET COOKING? KEEP BROWSING BELOW:

WATERMELON SALT ALOE ELIXIR

We had our first official watermelon of the season at a family BBQ last weekend. There is nothing quite like a cool slice on a hot summer day.

That said, add some coconut water, aloe, high quality salt and blend and be sure to take note how electrolytes hydrate you, energize and keep you sailing through summer and feeling your best.

Tis the season to elevate your hydration. Let's keep in mind the definition of hydration includes water + electrolytes (sodium, potassium, magnesium and calcium). Hydration is also integral in your metabolic function.

Too much water and not enough electrolyte will deplete these essential minerals and leave you feeling worse than when you started.

This festive summer elixir is the perfect combination of all the flavors (and minerals) you need to keep your hydration levels happy. Feel free to spike it if you are feeling feisty.

PASTURE-RAISED BBQ PORK TENDERLOIN AND SUMMERY SLAW

PASTURE-RAISED BBQ PORK TENDERLOIN WITH SUMMERY SLAW

With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.

This is an easy, tasty and super simple recipe for your summer table.

With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.

I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.

Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.

I hope you enjoy!

PROBIOTIC AVOCADO RANCH DRESSING

Probiotic Avocado Ranch Dressing

Let's keep the summer flavors rolling, with this fun and quick recipe.

It’s salad season! Do you like a creamy salad dressing?

Just as yogurt can accentuate the creamy (and slightly sour) properties of many dressings, so can kefir (regular or dairy free). With its slightly more liquid consistency, kefir can act as a great base to explore in dressings and sauces.

Pure, simple, rich with gut friendly probiotics and of course, so yummy. The dressing is something I love to have in my fridge –– it's good with everything and you can make the dairy-free option if you like. In fact, I am making this for dinner with a cob salad tonight.

I wrote this recipe a coupe of years ago for the Chopra Center. Everyone in my house loves it, as do I. You can buy a regular kefir (or even whole milk yogurt) or if you are dairy free, try a dairy-free plain kefir, now available at health food stores.

What Is Kefir?

Kefir is a traditional food, originating in Eastern Europe and Russia in the Caucasian mountains. Derived from the Turkish word keyif, which means “feeling good,” kefir became a tonic that was enjoyed beyond Eastern Europe.

Kefir is a slightly more-liquid version of yogurt. Often recommended for its impressive probiotic levels, kefir both does well as a stand-alone fermented beverage as well as a main ingredient in many yummy recipes.

A fermented drink, kefir is usually made from cow, goat, nut, or coconut milk. What makes kefir different from its cousin, yogurt, is the way in which it is made. Kefir is fermented with kefir grain—a combination probiotic bacteria and yeast. The kefir grains feed on the lactose in the milk, making it lower in lactose (if using cow or goat milk) and easier for those to digest who have lactose intolerance. When kefir is made with nut milk or coconut milk the process is similar except requires just a bit of sugar instead of the lactose (in the milk) for the fermentation to occur.

Its potent nutrient profile lends to its popularity and widespread uses for health and well-being. Kefir is especially high in vitamin B12, calcium, magnesium, vitamin K, folate, and a diverse array of probiotics.

The fermentation process enhances many of the health benefits of foods, due to the high and diverse range of probiotics and increased bioavailability. As a fermented beverage, kefir is a wonderful example of a probiotic superfood. Kefir benefits range from digestive support to immunity; it has earned its place as a hearty probiotic food you can include in your health regimen. The following are four of the main health benefits of Kefir:

Use it as a dip, a salad dressing or a simple zippy sauce to give your main course a flare. Rich in probiotics and so quick to make.

Want to feel inspired in your kitchen? Keep perusing for tasty and healthy recipes

GRAIN-FREE COOKIE DOUGH TRUFFLES

These cookie dough truffles by Sadie Radinsky, are basically little bites of sweet and salty chocolate chip cookie dough–the ultimate treat to keep in the freezer and grab when you’re craving something sweet.

We all need tasty snacks, and these will not only pamper your palate, but they are blood sugar safe, gut friendly and quick to whip up! Using natural and blood sugar safe sweeteners, you will find having these on hand both hit the spot, yet keep your blood sugar levels right on track.

If you’re looking for a simple, delicious, feel-good treat to make, we've got you. Making your own healthy and tasty treats can be incredible self-care, self-love, and healthy pleasure.

These little bites of heaven were created by the amazing Sadie Radinsky, and are found in her new book Whole Girl: Live Vibrantly, lover your entire self, and make friends with food. Be sure to check out more of her delightful grain-free, blood sugar safe recipes.

Keep these in the freezer and grab one when you’re craving something sweet!

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

PALEO PESTO TURKEY MEATBALLS WITH SPAGHETTI SQUASH

PALEO PESTO TURKEY MEATBALLS WITH SPAGHETTI SQUASH

:: recipe by Dan Wilson (Boulder Nutrition Retreat Chef

Ready for a tasty dinner delight?

This recipe is a retreat favorite, and created by our very own retreat chef, Dan Wilson (@heartbeetchef).

Feel free to mix this up with other proteins, vegetarian options or whatever sounds yummy.

We topped ours off with roasted mushrooms, chopped parsley and a bit of raw tomato. We also had a slice of gluten free garlic bread on the side for the full experience.

photo credit :: paleorunningmama

Enjoy!

CHOCOLATE NUT BUTTER CUPS

you are going to love these chocolate nut butter cups

If you are craving a little pleasure (pleasure heals remember?) scroll down for a fun sweet treat for you to practice more pleasure in your eating and living!

Also, a little reminder about the health benefits of chocolate. Here are a few of my favorites:

• In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

• One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).

• Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.

• Cacao was also correlated with promoting the maturation of T-cells, the lymphocytes actively involved in your immune response.

Want to keep cooking? Check out some of our recent recipes below:

EASY GREEN CHILI CHICKEN SOUP

Do you need something warming and tasty to cozy up with? There is nothing like a one pot meal of deliciousness to spice up our days.

This Easy Green Chili Soup comes together in less than 25 minutes. (gluten-free/dairy-free/delicious)

Top it off with some crunchy tortilla strips and you're ready for your cozy meal.

Thanks to my special guest, Caitlin Greene (of @starintinitefood), we are gifted this simple recipe. I hope you enjoy!

5 WAYS CACAO BENEFITS YOUR BODY, MIND, AND SOUL

Originally Posted On Chopra.com

While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high-quality dark chocolate, known as cacao, has more to offer your health than you may realize.

In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.

Explore these five health benefits of this sacred food.

1. Antioxidant Protection

Antioxidants are nutrients (found in many foods) that stop or slow the damage to your cells, by limiting the oxidation process in your cells and protecting your body (and cells) from free radical damage. Antioxidants are primarily found in plant-based foods and when found in high amounts, these foods are frequently known as superfoods (or super fruits).

One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).

2. Improved Brain Health

Did you know that reaching for a piece of dark chocolate after a long stressful day, a challenging time in your life, or simply to help you get better focused was doing a favor to your brain chemistry?

Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.

When you need a little brain boost, reach for a square of high-quality dark chocolate (organic and fair trade, if possible) and enjoy the brain benefits with each bite.

3. Immune Boosting

You now know that cacao is extremely high in antioxidants, but do you know how antioxidants affect your immune system?

One study, performed with rats, suggested that after eating cacao, there was an increase in T-cells—the immune markers in your blood—suggesting that dark chocolate (cacao) directly boosts your immune system through both systemic anti-inflammatory qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-boosting effects. Therefore, cacao was also correlated to promote the maturation of T-cells, the lymphocytes actively involved in your immune response.

Next time you are feeling under the weather and you reach for some homemade chicken soup and some vitamin C, don’t forget to include a little cacao in your immune-boosting regimen.

4. Improve Insulin Sensitivity

Research shows that cacao may 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.

The research demonstrates this with two separate groups. Group one was given high-flavanol dark chocolate and group two, low-flavanol white chocolate. The results showed a more substantial improvement in insulin sensitivity with the group ingesting the darker chocolate.

5. Nature’s Aphrodisiac

The famous Aztec ruler Montezuma is said to be one of the first to tap into the aphrodisiac power of cacao. He was known to enjoy cacao as a beverage spiced with chili peppers, vanilla, or allspice and this beverage was said to be the delight of the royal court.

One study describes dark chocolate as the “queen of natural aphrodisiacs,” containing anandamide (the feel-good chemical) and PEA (phenylethylamine)—the love chemical that spikes during orgasm through the release of dopamine into the brain’s pleasure centers.

Pure dark chocolate also contains the amino acid tryptophan, a precursor to the neurotransmitter serotonin, which is known for the sense of well-being and relaxation it creates. Pure chocolate is also a potent source of arginine, aka nature’s Viagra, an amino acid that elevates sexual stimulation in men and women.

Another study found that consumption of pure dark chocolate may induce vasodilation—a relaxing of the blood vessels. Nitric oxide in the body enhances blood flow and relaxes smooth muscle in the genitalia. Nitric oxide levels are elevated with increased cocoa consumption, linking the vasodilation with the nitric oxide from cacao.

How to Enjoy Cacao

• Raw cacao nibs, straight from the bitter cacao bean, are a great addition to a smoothie, a dessert, or even to mix into your trail mix.

• Raw cacao powder makes for a great hot chocolate substitute mixed with a little bit of raw honey or coconut sugar, or chocolate flavor to a dessert.

• A square of high-quality dark chocolate (with a high cacao content and a low sugar content) will never disappoint.

• Choose organic and fair trade whenever possible.

Cacao has surely proven its merit as a superfood (and super fruit). With a nutrient profile that is astonishing, a delicious flavor that many savor and the seemingly endless and tangible scientific health benefits that span brain health, heart health, immunity, blood sugar, and beyond. Treat yourself—body, mind, and soul—to some high-quality cacao or dark chocolate and see for yourself!

Want to keep reading? See below and peruse many informative articles from Boulder Nutrition:

WILD MUSHROOM {VEGAN} BISQUE

Wild mushrooms are one of my favorite foods! I have been perfecting this wild mushroom soup recipe for a while now and I am excited to share it with you today.

There are endless varieties of shrooms, but I have to say when I can find fresh Lion’s Mane, I am pretty psyched!

Have you tried a lion’s mane mushroom? We have a wonderful wild mushroom booth at our local farmer’s market @hazeldellmushrooms where I first discovered this potent white and shaggy mushroom.

Lion’s mane 🦁 is known to boost brain function, support mental health easing symptoms of depression and anxiety, support neurological function, soothe the digestion and boost the immune system.

You can often find lion’s 🦁mane at your local health food store. It is delicious cooked up with a blend of other mushrooms in a tasty stir-fry, or made into this delicious wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms, such as supplements, teas and recently (one of my new favorites) lion’s mane mushroom coffee.

If you are a mushroom person like I am, even if you can’t find Lion’s Mane, be sure to give this Wild Mushroom {Vegan} Bisque a try. Any wild mushrooms will taste great!

Want more recipes? Feel free to keep browsing below:

{AIP} GINGERY GINGER SNAPS

First, I just want to say that these turned out perfectly. I wanted to make a grain-free ginger snap because I used to love eating ginger snaps with my French Canadian Granny, but I don’t do so well with grains. Also, I love warming flavors like ginger and cinnamon during these colder months.

I chose to make them AIP (Auto-immune Paleo) friendly because I personally don’t do well with almond flour which is in almost all paleo baking and I have many clients on the AIP diet for inflammation and autoimmunity. I have been wanting to bake with Tigernut flour for a while now. Though the word nut is in Tigernut, this flour is actually totally nut free.

Tigernuts are not nuts at all. Rather, they are small root vegetables which comprised 80% of our Paleo ancestors’ diet around 2 million years ago. This ancient superfood originates from Africa. It is currently cultivated in West Africa & Spain.

How fun right?

Anyhow….I hope you enjoy these. I followed these directions precisely and they came out perfectly golden, but soft in the middle, just like my Granny used to make.

Enjoy!

CAVEMAN BREAKFAST COOKIES

My holiday baking urge has kicked in, and I have been having fun with some new ingredients and creative experiments.

I wanted to share with you a new recipe (with more coming down the pike) to sweeten up your week.

These are the most tasty and satiating cookies I have ever tried.

The coconut oil or butter creates a good does of healthy fats (perfect for winter).

The hazelnut flour is rich in protein, good fats, antioxidants, anti-inflammatory and blood sugar-stabilizing properties –– and they go great with chocolate chips. (Lily’s Sweets of course!)

I added an extra boost with some chia seeds, hemp seeds and chopped walnuts.

The best is how your house will smell when you are done and that you can have these for breakfast, in fact I recommend it!

Enjoy!