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

 

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!

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:

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!

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.

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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!

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!

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