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

 

Why I Tried the Keto Diet + What Happened

"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART"

Over the past few years, my work led me to a writing position with the Chopra Center, which has had me knee deep in health research.


Amid my hours reading through health journals and medical studies, the ketogenic eating style (and its many benefits) kept popping up over and over as a scientifically recognized and effective healing approach for many of the most common health issues of today.


Have you heard of KETO?


At its core, the ketogenic diet (“keto” for short) is a macronutrient ratio that is high in good quality fats, moderate in protein, and low in carbs, with really no room for sugar at all.


Ketosis is when the body burns fat for energy (instead of sugar).


The ketogenic diet was originally developed in the 1920’s for children with epilepsy and can be –– if done wisely –– very healing for the body on a number of levels.


Inspired by the research, I personally decided to give it a try. to see the impact with some of my own health challenges.


Subsequently, I put a little Boulder Nutrition spin on it, to make it work even better.


I coined it ‘The KONSCIOUSLY KETO Approach’


The results were pretty astonishing, which is why I'm excited to share my story with you today!

WHY I TRIED THE KETO DIET + WHAT HAPPENED

Each of us has our own bio-individuality.  What works for one person, may or may not work for another. We all also come with our own ancestry, genetics, family history and constitutions.  What all of this means is truly that we are all unique.  

That said, I wanted to share with you my personal experience in eating (and living) the KONSCIOUSLY KETO approach.

WHAT IS THE KONSCIOUSLY KETO APPROACH:

There are many variations of the ketogenic diet. There are also many common misunderstandings out there when looking at navigating such a change on one’s own.  

In fact, I have heard many people interpreting the ketogenic diet as one that is very meat focused (similar to the Atkins diet), a drastic diet tactic, and even an impossible mission to endure.

In my exploration, I wanted to ensure that I could eat some plant-based meals, have a heavy alkalizing and plant focus, pick high quality ingredients and sourcing, and ensure it is user friendly and do-able in my busy life.

While what works for one person may not work for all people is surely a principle that I stand behind, there are some biochemical universals that I want to address here, so you understand how KONSCIOUSLY KETO works and why. 

THE SIX PRINCIPLES OF THE KONSCIOUSLY KETO APPROACH:

• Plant focused and alkalizing: Plants are the most alkalizing foods you can eat. Alkalizing your body (how it is supposed to be) ensures that your cells are functioning optimally and that you feel healthy and vital.

• Based in ancient nutrition: Eating this way is derived from the hunter-gatherer approach to eating, which is heavily programed in our DNA.

• Full of natural Healthy Fats: When we get enough healthy fat, we feel satiated, calm, energized and balanced.

• Konscious: Choosing our foods konsciously is, what I consider, an integral aspect of healthy eating and living.

• Hydrating: Our bodies need adequate hydration to function. Dehydration is a primary cause of low energy and fatigue. Smart hydration (including electrolytes) makes a big difference.

• A mind-body approach: Our lifestyles, our self-care, and how we move through our days is integral to our health — body, mind and soul. I was sure to include some of my favorite mind-body practices daily.

There are a few areas of my health that I have been focussed on lately –– some of which are more elaborate than others.

Here is what happened when I put the KONSCIOUSLY KETO approach into practice:

Hypoglycemia:

Many years ago I was diagnosed with severe hypoglycemia.  Hypoglycemia is an extreme sensitivity to sugar that becomes dangerous when blood sugar levels dip extremely low.  Hypoglycemia is exacerbated when one eats high glycemic foods, processed sugars, or doesn’t eat enough food altogether. 

Managing hypoglycemia was an anomaly for me for many years, especially as a young child.  Growing up in the 80’s, I surely ate plenty of refined carbohydrates — hello Cheerios — and sugars (a primary part of our diet at the time) and I was constantly in a blood sugar crisis.

As I got older, I was able to learn to manage this better with the blood sugar  knowledge to eat more protein and fat — therefore keeping my blood sugar more stable.

Eating KONSCIOUSLY KETO has made even more of a difference.  My blood sugar has been solidly stable, and I feel more balanced and even higher in energy than ever.  No blood sugar crashes and none of the symptoms that come with them –– cold sweats, quick drops in energy, migraines, shaky ravenous hunger, fatigue and grumpiness.

Thoracic Outlet Syndrome:

Over the past couple of years, I have noticed some morning stiffness in my hands, primarily my right hand. After a visit to the specialist, I was diagnosed with Thoracic Outlet Syndrome (a condition similar to carpal tunnel but involving three compressed nerves instead of one).

After testing the KONSCIOUSLY KETO approach, I noticed my left hand completely self-resolved and my right hand improved approximately seventy-five percent. This is directly related to inflammation.  KONSCIOUSLY KETO is very anti-inflammatory because when the blood sugar is stable, and there is minimal sugar in the body, we can automatically go into an anti-inflammatory state. High blood sugar sets off an inflammatory cascade (tracked by markers in the blood) that exacerbates systemic inflammation in the body.

Hashimotos:

Hashimotos is an autoimmune condition of the thyroid which can mimic hypothyroidsm.  Almost every woman (and a couple of men) in my family has the antibody. I wanted to test out the the KONSCIOUSLY KETO approach to see how it would affect my blood work in relationship to my thyroid. The results (also tracked through my blood) were amazing. Although I will always have the antibody, I currently have no symptoms nor any activation of the autoimmune disease.

I found this study that illustrates it well:

The study looked at 180 people with Hashimoto’s, over the course of 3 weeks, who were randomized to receive the ketogenic diet vs. a standard low-calorie diet. The 108 ketogenic patients ate the study diet, while 72 patients served as the control group and followed a low-calorie diet without any food restrictions or guidelines. Thyroid antibodies (Thyroid Peroxidase antibodies (TPO antibodies), Thyroglobulin antibodies (TG antibodies) and anti-microsomal antibodies), TSH, free T3, free T4 as well as body weight, mass, and composition was measured before the start of the study and after the study ended 3 weeks later in both the study group and the control group.

After just 2 days the results showed a great improvement. 

• Thyroglobulin (TG) antibodies dropped by 40% 

• Thyroid Peroxidase (TPO) antibodies dropped by 44%

• Anti-microsomal antibodies dropped by 57%!! 

This shows a notable improvement in symptoms after just 2 days!

Migraines:

Due to my hypoglycemia, for years I have struggled with blood sugar migraines. This is a common side effect of hypoglycemia.  When my blood sugar dips too low, I often get blurred vision and some tingling in my hands, followed by a migraine –– in that order, like clockwork . Eating KONSCIOUSLY KETO has helped this condition diminish immensely because my blood sugar stays so stable.  

Body Composition:

Toning up and feeling strong in our bodies is something most of us want. The eating and movement plan you see here has directly helped me lower my percentage of body fat, build lean muscle and feel better in my body than I have in years.  This is not just about the number on the scale. This is more about muscle mass, tone, strength, and energy.  During my pilot run I was tracking my body weight, composition, muscle mass, water etc with a body composition analyzer called the InBody 370.

I have never felt better than I do following the KONSCIOUSLY KETO plan. I have begun to make it my regular go-to eating style with some maintenance plan adjustments and some carb-cycling every couple of weeks.

As always, I would love to support you in creating a sustainable and supportive health plan for yourself where you can live your strong, radiant and vital self to the fullest.

Fine tuning our eating is something that is always at our fingertips as we continue to change and transform. Our eating (and our self-care) can match exactly what we are working on in our health and what we want for ourselves for the long term!

Would you care to join our September 15th KETO KLEANSE group? I discounted the price for this round because, ya know…we have all been through kind of a lot lately!

I would love to have you. You can find out all of the details and register HERE.

If you have any questions, feel free to email me (sue@bouldernutrition.com) or drop them in the comments below.

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THE DATA

As promised, here’s a little of the data I have found on many of the ways ketogenic eating may help you too!

If you are anything like me, you like to know the science behind what you are doing with your body and your health. There is a lot of hoopla out there, and just so you know, not all hoopla is scientifically sound. While there is so much well-rounded research on the ketogenic diet, I wanted to be sure to highlight some of the most relevant and revolutionary results for you.

Along with my assistant, Anne Crosby, I went a little research ballistic, and luckily, distilled down some of the most important takeaways from our wide angle lens of research.

Therapeutic use for disease 

One study showed a review of ketogenic eating and an overall improvement in weight loss, cardiovascular disease, Type II diabetes, epilepsy, Alzheimer’s, Parkinson’s and multiple sclerosis.

One case study showed how the ketogenic diet and high doses of vitamin D3 intake (10,000 IU/day) led to changes in some biological markers of breast cancer.

This study examined the effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Lifestyle modifications using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.

Weight Loss Related

One study looked at long-term effects of a ketogenic diet on various physical and biochemical parameters in obese patients. The ketogenic diet acted as a natural therapy for weight reduction in obese patients and there was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol (the “good” cholesterol) in the patients. 

A study done with military personnel on an extended ketogenic diet showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training.

A study on ketosis and appetite-mediating nutrients and hormones  after weight loss showed that circulating ghrelin (the hunger hormone) and subjective appetite which typically accompany dietary weight reduction were reduced when participants were in ketosis. 

Brain Health

Researchers at UCSF have found that ketogenic diets may lower inflammation in the brain through multiple mechanisms. 

MCTs and Ketogenic Eating

This study found that a diet rich in medium chain triglycerides (MCTs) resulted in a greater loss of adipose tissue compared with long chain triglycerides. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.

Mental health

One study suggests that a ketogenic diet may have an antidepressant effect.  

AVOCADO CHICKEN SALAD

Try this light and zesty favorite.  So much flavor, lightly creamy, a little lemon for a bright zing.  Oh so satisfying.

When you prepare this, be sure to prepare some extras, as this is such an easy grab-and-go favorite.  Put a dollop on your salad greens, enjoy with some raw veggies, or simply eat it as is!

SUPERFOODS FOR A SUPER HEROINE LIFE

ALWAYS BE YOURSELF, UNLESS YOU CAN BE A SUPER HEROINE THEN ALWAYS BE A SUPER HEROINE

There are days, when I meditate, walk little Sadie, get my morning work out or yoga in, clear my inbox, write some content, see a few clients, make a yummy dinner, tidy the house, fold the laundry and still have time to cozy up with my man for an episode of Chernobyl.


These are the (rare!) days when I feel like a super heroine. 


Life is full. Especially at this time of year, the longer summer days seem to lend themselves to more outdoor time, more socializing, more fun and more energy output.


I have to carefully pace myself, remind myself to go to bed early, take some downtime, and remember to …

B R E A T H E.


If you are like me, you are a person who’s looking to take a bite out of life, make sure you get enough down time plus find ways to give back.


Hint: If you want to be a super heroine in your own life you need to feed your body with super heroine fuel — to feel your most resilient, strong and energized.


You can cultivate more energy, clarity, focus, and strength by infusing specialized superfoods into your diet, to give you a little boost. 


It doesn't have to be hard, and it sure can taste great.  


I hope you enjoy powering up your plate! 🙌

Here’s to some summertime fun..
.

Check Out My Favorite Superfoods For A Super Heroine Life

You may have heard of the many definitions of a superfood, some are even a little controversial. Many would even say there's no scientifically based or regulated definition of a superfood.

To me, a superfood is a potent and healing food that is packed with nutrients and supports your energy, vitality, radiance and health. You may be thinking, “that’s a lot of foods!”, and you are right. Below I chose a few of my favorites to write about.

I enjoy infusing my diet regularly with superfoods, but especially if I am feeling tired, depleted, stressed or a little off balance.

You may have some of these in your refrigerator or pantry, and some of these may be new to you. Either way, have fun experimenting with superfoods and be sure to let me know how you feel after a good superfood boost!

DARK CHOCOLATE

Do you crave a little sweet now and then? 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.

The cacao bean contains more than 400 phytochemicals, and many of them positively affect human health. Dark chocolate is rich in flavonoids and studies have shown antioxidant activity, endothelial function, lower blood pressure and assistance in blood clot formation. It is also known as a food to induce high amounts of pleasure.  Try a little…

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.

TUMERIC

You might know of turmeric as the yellow spice in your curry, but there is so much more to this potent antioxidant rich, anti-inflammatory food. Turmeric is known for having an astounding ORAC (Oxygen Radical Absorbance Capacity) value––a popular scale that measures the antioxidant strength of foods.

Turmeric has been used historically in Ayurvedic and traditional Chinese medicine for its anti-inflammatory healing benefits. In addition, turmeric may promote anti-ulcer activity, supporting the digestive system, and can help fight cancer. These superfood benefits keep you feeling young, spry, and full of vitality.

Try one of my favorite ways to get more turmeric in: Golden Milk!  

BLUEBERRIES

It’s not surprising that blueberries have taken center stage for their vast and dynamic health benefits. After all, they are the most nutrient dense of all the fruits. From rich antioxidant properties to notable anti-inflammatory relief, blueberries are worth ensuring they land on your plate often.

Historically, blueberries are one of the fruit species native to North America. In fact, Native Americans were known to revere these potent wild berries so much that they even developed folklore around them.

The Native Americans called blueberries ‘star berries’ because the blossom end of each berry—the calyx—forms a perfect five-pointed star. Blueberries (along with their leaves and roots) were used in Native American traditions for medicinal purposes, such as relieving stomach problems.

Today, blueberries are one known as one of America’s favorite berries. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

COCONUT

There are few substances on the planet that stand up to coconut oil. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).

Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora.

I keep one jar in the kitchen and one in the bathroom!

RAW HONEY

You may think of raw honey as just a sweetener for your tea, but raw honey’s healing benefits go far and beyond.

Studies show that raw honey is antiviral, antibacterial, antimicrobial, and anti-cancer. Raw honey is chock full of anti-aging antioxidants called phenolic compounds, which play an important role in cancer prevention, manage diabetes, and prevent cardiovascular disease.

Raw honey has also been shown to stimulate anti-inflammatory cytokine production––small proteins produced in your cells that govern inflammation and wound healing––making it a powerful anti-inflammatory food to enjoy.

KALE

Kale is considered the most nutrient dense of all the greens out there. Kale can be prepared and enjoyed in thousands of ways. Kale is a form of cabbage (Brassica family) with green or purple leaves, in which the central leaves do not form a head.  

Kale is high in fiber and great for digestion.  Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt and lemon or try our {dairy free} massaged kale Caesar HERE

CHIA SEEDS

Chia seed is highly nutritious, medicinal see that has been used for centuries for its beneficial properties. Chia was a staple for Incan, Mayan, and Aztec cultures. In fact, Aztec warriors were said to fuel up on chia seeds before battle.

High in essential fatty acids alpha-linolenic and linoleic acid, made up of 30% protein, Vitamins A, B, E, and D, and a wide array of trace minerals. Chia is a wonderful addition to your snacks and meals.  

Chia is filling, it has a fun texture, and it is a great way to increase your omega-3’s with a plant rare based source!  Add CHIA seeds to your favorite milk for chia pudding. Try a scoop in smoothies, oatmeal, or yogurt. Need a recipe? We’ve got you covered. Check out our yummy coconut chia pudding HERE.

BEET JUICE

Beetroot juice has recently been given recognition as one of the top recommended superfoods. The juice of this delicious root vegetable is rich in antioxidants and naturally occurring  healthy nitrates.

When consumed, the body converts nitrates to nitric oxide, a compound that enhances blood flow in the vessels and helps lower blood pressure. Because of these beneficial attributes, beetroot juice can increase exercise performance and support heart health.

Research shows beetroot (the reddish roots known as beets) lowers blood pressure and protects brain cells—keeping you feeling healthy and vital. If you like these earthly sweet roots, consider adding them to your super heroin diet!

MACA

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is in the Brassica family, it is related to the more commonly known root vegetables such as radish and turnip.

Loaded with vitamins, minerals, protein, and phytonutrients, maca is know to have a number of health benefits.

These include increasing energy and stamina, balancing hormones (especially during menopause), repairing adrenal function and enhancing sexual function. Ooh la la!

You can find both maca powder and capsules at your local health food store.

GINSENG

You have probably heard of the gnarly but potent root and brightly colored berry known as ginseng. Ginseng has been used in Asia and North America for centuries in both Native American medicine and Traditional Chinese Medicine. Native Americans used ginseng as a stimulant, a digestive tonic, and to soothe headaches, whereas Traditional Chinese Medicine used ginseng to boost energy and vitality, manage diabetes, and support sexual health.

Today, many folks are turning to ginseng as a natural remedy to elevate energy, enhance memory, decrease inflammation, boost sexual function, and more. In fact, ginseng is among the most popular and best-selling natural remedies in the world.

Ginseng can be used in many ways. Try it raw, gently steamed, taken in a capsule, made into a tea, or even finely chopped and added to a stir-fry. Ginseng is a powerful and medicinal food and remedy that can benefit many aspects of your health. Enjoy ginseng benefits however you can!

LION’S MANE 

Have you tried a lion’s mane mushroom? We have a wonderful wild mushroom booth at our local farmer’s market, 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 even made into a 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, be sure to give lion’s mane a try.

LOVE 💗

LOVE is the ultimate superfood. In our busy worlds, we are so often rushing through meals, disconnected from our food, it’s source and how it has landed on our plates. Learning to put love, reverence and intention into both the food as we eat it and our food as we prepare it makes a tangible difference in how your body assimilates the nutrients, and how your body metabolizes the food into energy.

Add some LOVE into your meals. Experiment! See how you feel when you have dinner with a loved one, or sit down on a lovely fall day in the park to enjoy your lunch. Light a candle while you cook, chant while you simmer your soups, and give thanks for the abundance you have on your plate.

Every other superfood pales in comparison to LOVE in your experience with food.  

Most of all LOVE your self with every bite.

ROASTED ROOTS ROUNDUP

Tis the season of root veggies and squash. This medley is simple, quick and full of the diverse flavors of fall. Roast a big pan and keep for munching all week!

Let’s talk Delicata squash for a minute:

An heirloom variety of hard-shell squash that is known for its smooth, buttery, and nutty flavor, delicata squash is also low in sugars and high in fiber. Delicata’s unique yellow shell with green stripes makes it easy to recognize alongside its cousins acorn squash, butternut squash and spaghetti squash. Similar to other hard-shell squashes, delicata squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and as anemia prevention (preventing low levels of iron in your blood, which can leave you feeling weak).

HARVEST STYLE ZUCCHINI BOATS

HELLO LATE SUMMER HARVEST!

Now you have another yummy recipe to eat up all those garden zucchinis. This one is a fun compilation of spicy Mexican flavors meets vegan cheese sauce. Even if you are friendly with dairy, trust me this nutritional yeast based delight is worth checking out. (So good!)
 

A wonderful source of vitamin B12, Nutritional yeast is a deactivated yeast (often a strain of saccharomyces cerevisiae) that makes a great sprinkle on any meal, a topping on your bowl of popcorn or a delicious cheesy sauce.  

This recipe blends delicious roasted chilies, peppers, black beans and zucchini all tied together with a tasty sauce.

Recipe Credit :: Boulder Nutrition Team Member Alana Quatro
Photo Credit :: Boulder Team Member Kristine Mahan

HAPPY MEMORIAL DAY HUMMUS

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

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

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

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

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

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

LEMON CHICKEN & CAULIFLOWER RICE HEALING SOUP

 

"SOUP IS THE CUISINE'S KINDEST COURSE"

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

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

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

THE PRIESTESS SMOOTHIE

THE PRIESTESS SMOOTHIE

I created this smoothie for many of the women in my private practice to support a healthy menstrual cycle and balance out monthly cycle hormones and energy.  

Many women struggle with menstrual stress, pain, fatigue, cramps, mood challenges.  Some women are even bed ridden, experiencing high levels of suffering and often challenged to have a somewhat normal day.

While there are many causes for menstrual struggles, this recipe addresses a lot of them.  

I chose these ingredients as medicinal foods that are known to help.  Some of these tonics are essential remedies to support a health menstrual cycle (AKA Moon cycle), building blood, relaxing the uterus, and uplifting mood and energy.

 

 

Red Raspberry Leaf:

Raspberry leaf helps with irregular or heavy bleeding while relaxing the uterus. Fragrine, the main component of raspberry leaf, tones the uterus. When the uterus is toned, it is more relaxed and it helps the blood flow smoothly while also reducing cramps.

Avocado:

Avocados tend to offer a good amount of healthy fats, while boosting progesterone. Stress and anxiety can lead to progesterone deficiency in women of childbearing years, which is often linked to the symptoms of premenstrual syndrome or PMS.

 

Rose Oil:

One of the best for aromatherapy oils for mood, hormone balancing, and easing the restful time of the moon cycle.

 

Banana:

Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping

Red Swiss Chard:

We often feel tired and depleted in the waning phase of our moon cycle. Consider eating more blood building foods to support you in replenishing your energy.  Blood building foods include red meat (organic and grass fed), fresh figs, red Swiss chard, beets, and cherries to name a few.

 

Protein:

Often during our cycles we feel a little tired, so be sure to keep up with your proteins, which are rich in vitamin B12, iron, and folic acid and essential for rebuilding blood and energy. For meat eaters, choose grass fed, organic and wild options.  For vegetarians, make sure you eat balanced unrefined proteins such as beans, whey protein, hemp protein, chia seeds, and quinoa. 

WE ARE HITTIN' THE ROAD...

"GO WHERE YOU FEEL THE MOST ALIVE" 


 

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



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



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




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




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




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




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

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

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

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



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

Will I see you?  
 

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

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

 

 

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

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



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

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

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

 

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

 

3 WAYS TO CONNECT WITH YOUR FEMININE RHYTHM

"THE RHYTHM OF THE BODY, THE MELODY OF THE MIND & THE HARMONY OF THE SOUL CREATE THE SYMPHONY OF LIFE "
BKS Iyengar

My phone rang last Friday morning as I was sitting at my desk.  I saw it was one of my close girlfriends calling, so I quickly picked it up. 



She asked how I was doing and how my day was going, like any friend would but there was an obvious tentativeness in her voice.  “I am doing just fine today.” I said, “But how are you?” I asked.  “You sound a little off.” 



Before she could finish her exhale, I could hear her voice shimmer and tears begin to fall.  “What’s going on?” I asked.  Her gentle tears quickly turned into a deep cry.

She went on to explain to me that she was having her menstrual cycle.  She had entertained a few meals of popcorn and chocolate (I know that one).  She was emotional, exhausted, and finding it hard to keep on going at her normal pace. 

“Have you been busy?” I asked.  She responded with an exaggerated “YES!”

Now, I have known this particular friend for many, many years, and we have shared some similar patterns and healing processes.  We have been of great support for each other, reminding the other to slow down, take time for ourselves, and prioritize our self-care. 

 

Like many of us, she has a very full schedule, an active social life, a demanding career, and she has been trained to keep on going. 

“Have you taken any downtime for yourself?” I asked.  She predictably said “No”.  “Hmm” I said.  “Is there any way you could take a little time this weekend to rest, restore, reflect, and honor the quiet darkness of your menstrual cycle?” 



Within just a few moments, her sigh of relief told me maybe we were on the right track.  “Of course. How could I have forgotten?” she said. Within moments, she cleared some time in her schedule for an afternoon nap, some time to journal and rest and some time to just be.  As soon as she granted herself permission, she sounded relieved.

This week there was a brilliant full moon rising over the Boulder sky.  I have a monthly ritual of celebrating the full moon with a few of my close friends.  We have discovered that our favorite way to celebrate is to find magnificent spots amidst the Boulder foothills to watch her rise.  

 


This week the pink moon, the full moon of April, was stunning

The full moon reminds me to simply pause, and connect back in to the beauty of nature, the feminine, the ebb and flow of life, the moments of wonder around us and within us.

There are many ways to touch in with our feminine nature – creative, unique, personal, subtle and universal.  

I wanted share these reminders for you here, because they are setting the table for you to unveil your deepest feminine longings, the strongest parts of yourself and your artistry of living a soulful, pleasurable, sensual life with your feminine forging a new way.  

Our feminine rhythms and cycles are like the stepping-stones between the worldly aspects of ourselves, and the deep wisdom of the feminine that live in each of us – always.  Ironically, most of us have been taught to ignore, override, and push through these natural rhythms.

What is your female wisdom asking of you?

I put together just a few anchors for you this week – some soft and gentle reminders to let your feminine guide you home.  



When we gift ourselves this depth and connection, everything else in our lives begins to flow more smoothly.  We know when to rest, we know what to eat, we know what to do to care for our unique selves, and we know when to expand.  When we trust our intuition and female wisdom, we know how to nourish our bodies, minds, and souls.  

1.  Seasonal Synergy

The cycles of the season are a profound way to synch up with the rhythms of nature, remembering that we ARE nature. Each season has it’s own energetic flow, it’s own seasonal eating alignment, it’s own quality and its own vibration.

 

Nature goes through everything on the spectrum from full bloom, to death and decay.  

The more we feel into this innate cycle around us, present for all life form on the planet, the more we can ride the waves and rhythms in ourselves. This knowing is embedded in our cells, our DNA and our innate animal wisdom.

The seasonal synergy is intuitive when we listen.  Often, in our bustling culture and our busy day-to-day lives we tend to miss these intuitive cues in ourselves.  Synching up with the season is medicine for the body, mind and soul.

Each season comes with its own unique quality and energy.  

Winter: a time to pull inward, rebuild and restore.  We hibernate to rejuvenate our bodies and souls.

Spring: a time to cleanse, clear, and open and wake up our senses. 

Summer: the most expansive and heart centered celebration of life, play, and pleasure

Autumn: the season of letting go, composting the old and creating new rich and fertile ground to turn inward and tend to.

Each season reminds us of how to best take care of ourselves, feed ourselves, and nourish our hearts and minds.

2.  Full Moon Majesty

In many cultures from all around the world, the sun represents the masculine and the moon, the feminine. 

These two complimentary energies affect all of life on earth, including us humans. The masculine develops an outward expression of strength and power as the feminine reveals flexibility and grace in her natural physical display.  We are always dancing between the two.

Our feminine cycles are like the stepping-stones between the worldly aspects of ourselves, and the deep wisdom of the feminine that lives in each of us – always.  Ironically, most of us have been taught to ignore, override, and push through these cycles.

We have been taught that these feminine cycles might slow us down, make us more emotional, more chaotic, extremely tired and even a little crazy and chaotic if we surrender to them.  Most of us have had a shameful relationship to our feminine cycles passed down to us from many generations and the lineage of women that have come before us.  If not, we are considered a rarity in this day and age.

If you disconnect from your feminine cycles, you disconnect from your bodies wisdom.

Our female cycles are our road map to our own empowerment and the sacred feminine.  The cycles of feminine offer us the energetics to synchronize the larger forces at play around us and within us.  They illuminate our sensuality, our sexuality, and our pleasure potential – which are always shape shifting within the rhythms of our cycles. 

We rest and restore during our menstrual cycle to then energize and expand during ovulation.

Can you give yourself permission to slow down for a few days a month?  

*** If you don't have a cycle, or your cycle is a challenge (for various reasons) try slowing down on the new moon, going into the darkness within and expanding, opening and celebrating during the full moon.

Our moon (menstrual) cycle is our female compass, leading the way and forging the path for us to walk with grace.  Our moon cycle is the most basic and earthly cycle we have.  Our moon cycle is like a small microcosm for the changing seasons, the flowing tides, the waxing and waning moon, and the sacredness of the feminine in all her radiance.

3.  Practice Radical Self-Care

It may sound simple, but many of us find ourselves at the bottom of our own priority list.  Can you treat your inner GODDESS like a queen?  

Sip some passion flower tea, run a warm aroma therapy bath, loose yourself in your favorite novel, take long walks amidst the spring cherry blossoms, or take a long over due goddess nap!

Self-Care comes in many variations and forms – we each have our go-to's.  The common denominator is that we strive to deepen the nourishment for our whole selves – daily.

Just like the rhythms of nature and the feminine, the different aspects of how we incorporate self-care into our routine changes.  With a little practice, we listen, we flow and we learn to follow out intuition for our self-care regiments.

Self-care makes us better people.  

You know it, and I know it.  When we operate from a place of our 'cup runneth over,' we have so much more to give back.  

Think about those days when you can hardly muster making dinner, calling your friend back, or running that extra errand.  Most of us don't feel like our best selves in those moments.  


One important self-care secret is to implement simple and short and do-able self-care steps every day.  Give yourself a little bit of extra love and attention.  It's the little steps consistently that make all the difference.

7 REASONS TO DRINK BONE BROTH + MY FAVORITE RECIPE

The aroma from my crockpot fills the house each Sunday afternoon. Something about my house smelling like home cooked soup takes me back to my childhood. As I wipe down the counters and pour another cup of tea, I carefully lift the lid (again) to have yet another little taste. 


Like many of you, I am a creature of habit. 


I like my daily/weekly rhythm. I enjoy cooking my favorite meals regularly,  hikei my favorite trails in Boulder County often, Jason and I have our favorite restaurants around town, and I try to keep up with my most effective and nourishing self-care practices each week. 



While trying new things is also part of my adventurous personality, I do it in smaller increments these days so I don't throw myself too far off from what I know works and feels good. 



This past year, I have added a weekly broth making routine.  Each Sunday morning I get my trusty crockpot going with some delicious broth ingredients. Sometimes I make an alkalizing veggie broth (more to come on that one) and often times slow cooked bone broth.  I drink it regularly throughout the week and I have noticed some key benefits which I want to share with you today. 



Last week I posted the photo above on my Instagram page. I was pleasantly surprised to find more likes and comments than usual.  Many folks requested the recipe, many folks wanted to know more about bone broth, so as promised, here you are:
 

 

7 REASONS TO DRINK BONE BROTH + MY FAVORITE RECIPE

 

While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmothers soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health. 

Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.

1.  METABOLIC SUPPORT

Bone broth is chock full of gelatin.  There have been many studies on the health benefits of gelatin throughout history showing it's healing power for ailments from ulcers, to diabetes to tuberculosis. In the case of your metabolism, a regular dose of gelatin in your diet, especially from homemade bone broth, has been shown to be extremely satiating and metabolically stimulating, as well as decreasing the need for overall protein and fat in the rest of our diets by up to 50%.  Metabolically speaking, bone broth keeps your blood sugar stable and keeps you in the fat burning zone.  

2.  DIGESTION

One of the most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you.  Glutamine is one of my favorite supplements for healing digestion, digestive inflammation while rebuilding and strengthening the digestive wall (which gets thinned during digestive illness).  A regular dose of bone broth will do wonders for your digestion.

3. JOINT HEALTH

Bone broth is also full of glucosamine and chondroitin.  Both of these nutrients are specifically helpful for joint pain, inflammation, arthritis symptoms, and mobility.

4.  IMMUNITY

Bone broth is a mineral superfood!  Your immune system functions on minerals.  All of the bone broth minerals specifically feed your immune system for a stronger healthier you.  Who knew our grandmothers' chicken soup really was a cure all!

5.  SKIN REPAIR AND HEALTH

One of the main ingredients found in bone broth is collagen. The main nutrient we need for healthy skin, hair and nails is collagen. Collagen helps to maintain the skin's natural elasticity (good bye wrinkles) while promoting smooth and supple skin.

6.  PROTEIN AND FAT NUTRITION

Bone broth is full of assimilatable natural protein and fat.  Glycine, found in the protein of bone broth, stabilizes your blood sugar, boosts energy production, increases satiation and builds muscle mass.  

7.  DETOXIFICATION AND CLEANSING

While most of us could use a little liver love in the world today, bone broth is an easy tonic to include in your daily regiment to support your liver and kidneys in a gentle yet effective cleansing.  The high amounts of glycine in bone broth are incredibly effective in aiding the body in its natural ability to detoxify regularly.

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There are many, many ways to cook bone broth.  Some are plain and simple, while others get more creative and complex.  This favorite of mine is somewhere right in the middle. This one is simple, yet full of some of my favorite spices and flavors.  Try it as a soup, sauce for your favorite stir-fry, or a warming beverage right out of your favorite mug.

Questions, comments, requests, recipes?  Please tell me all about them in the comments below.  If you know someone who would benefit from this information please feel free to share it with them using the  button below.

We Don't Know What's Coming

  Early one morning, just a few years ago, I was busily getting my boys out the door to summer camp – cleaning up after breakfast and coercing them into the car (not an easy feat). 

Most mornings I would keep my phone turned off while trying to get out the door – less distraction = more harmony.

At the final drop off moment, I had a new voicemail pop up on my phone.  If it was any other day, I may not have made time to listen to this new message until much later, but this particular day was different.

As I swiped open my phone, typed in my password, and headed over to the voicemail icon where I heard something I was surely not expecting.

“Hello Sue, this is People Magazine calling.  We would like to set up a time to talk with you.  We are interested in featuring Boulder Nutrition in our next issue.” 

Pause.  Replay. Pause.  Replay.  Pause.  Replay.

Now, I will admit, People magazine had never been one of my personal picks as far as magazines go.  I was more of a Yoga Journal, Oprah Magazine or Natural Health kind of gal.

All of those thoughts swooshed away pretty quickly and I kept hitting replay over and over.

This particular opportunity came to me literally out of left field. 

It turns out, they featured my business and one of my client’s stories in an article about Boulder, Colorado.  It was so amazing to have the experience, the credibility and the opportunity.  Boulder Nutrition got a ton of exposure and Sandra Bullock was on the cover – for real.   I see how many of you are each day and I see my own habits and patterns as well. I see us all trying to live our dreams, craft our best health, change our tired old habits and live into our inherent happiness with a love, passion, and courage.

But something is often missing.

So often, I see us placing personal limits on what we think we are capable of doing.  We repeatedly create restrictions on our success.  We tell ourselves we are not good enough, smart enough, strong enough, determined enough, creative enough, pretty enough or skinny enough.

And most of all, we believe the stories we tell ourselves.

These stories, beliefs, and personal limitations are often very intertwined with our health, happiness and inner harmony.  

We see them reveal themselves in our eating, in how we think of and care for our bodies, and in the way we show up in our life each day.

Last year, when I was on my annual retreat, it was early one morning with my pen in one hand and my journal in the other that this came through:

We don’t know what’s coming.

It may seem obvious but our minds most often disagree.  We make a plan, a to-do list and have clear intentions.  We do manifestation rituals, pray, meditate, chant, mastermind, too and work harder and harder.

But we often forget the most important step of all…

Summer Solace Series #4:  We Don’t Know What’s Coming ~ Change Thoughts, Change Your Life

In Today’s Summer Solace Series #4:

• Learn the most important part of creating our success and happiness that we so often overlook.
• Master how to use this new approach as a way to live from the empowered feminine + design a life steeped in health and happiness.
• Illuminate how to open to possibility without living in a fantasy.

The lesson I learned the day People Magazine called me was impactful in many ways. I was happily reminded that opportunities and breakthoughs can show up anywhere and any time.

What I see myself doing in practice day-to-day is reminding myself that this, and many other things like this, is actually possible.

We All Do It

Change happens from the inside out. Our health is complex. We often think health is about what we eat, or how much we weigh, or what our exercise regiment is at the time.

In truth, our health also includes our beliefs about ourselves, our personal limitations and our internal dialogue – and which parts of each of these we decide to listen to and believe.

Our blood work, our daily eating habits and our supplement programs, are all very important. Don’t get me wrong, but what can really create the breakthrough we are seeking, is getting out of our own inner resistance, and rewiring the thoughts that we can’t do something different. Only then can we start re-writing our stories and seeing the possibility for change and transformation.

What Should We Do?

I am not going to tell you that changing our thoughts and our limiting beliefs is easy. In fact, it may be a complicated process for many of you. It has been for me.

Working with our internal dialogue, stories and personal limitations is a journey, not a finite process with a clear end point. We need to be patient, loving, and kind with ourselves as we practice this process.

Here are a few ways to get started:

Who wrote the script?

Name and identify both the recurring thought/story/belief in its true nature, along with where it originated. Family lineage, teachers, religion, or an old message that you picked up on. Each one has it’s own history. This practice increases our personal awareness and provides a deeper understanding of what is, with more opportunity for making a change.

When you hear your negative inner dialogue, do something to change it.

There are many well-known ways to do this. Recently a client told me she  would shout “STOP” when these old stories popped up.  Here are some recommendations that have worked for me, and many of my clients:

•  Create a positive affirmation to replace the thought. Keep in it simple and in the positive.

•  Get up and do something different – get a glass of water, put on some good music, take a break, take a walk.

•  Create a gratitude or appreciation practice. The energy of gratitude works very quickly. Gratitude is strong and powerful moving us in a positive direction.

• Make time for quiet, downtime, and inner listening. Sometimes we do not even realize that there is an internal dialogue happening, we just feel the effects of it in our physical and emotional body. We have listened for so long to this repetitive tape in our minds, that we hardly notice it repeating over and over. When we slow down, we have the chance to hear it for what it is.

• Practice Right Speech: The way we talk can either strengthen or weaken our limiting thoughts and beliefs. Carefully choose your words to amplify the direction you wish to go. Example: If the thought is “I hate my body.” Saying things such as “I am working on a positive relationship to my body” can help steer you in a positive direction.

DOn't Forget To Celebrate Your Successes (big or small).

Making progress in a positive direction with our inner world is important to acknowledge, even if you are still not all the way to where you want to be. We are often so hard on ourselves.  Be careful, kind, and celebrate the successes big and small along the way.

Acknowledge yourself for spending time and energy on YOU.

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The Yoga of Eating ~ Full Moon Weekend Retreat Joyful Journey Hotsprings September 16th-18th

Explore the female relationship to food, body and soul through daily practice, ritual and a sacred circle of women.  Reconnect and restore your mind and heart in the majesty of the Colorado Rocky Mountains with a retreat designed for your health, nourishment, and body-mind-spirit connection.  

Soak in the sacred waters of the Sangre de Cristo Mountains, enjoy the delicious organic home cooked meals, and share in the sisterhood of connection and ritual.

(Yurts and Mountain Lodge Accommodations ) 

Your restoration and revelations await you.

Reserve Your Queendom 

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The Health Wise Sisterhood Circle ~ 2016

The Health Wise SISTERHOOD CIRCLE is an intimate sacred circle of women who are consciously supporting each other in crafting a life to love.

You can explore your YES to a commitment that will transform your life in extraordinary ways.

You can live your most empowered life around health and happiness through these POTENT strategies, living rituals and daily practices revealed in the intimacy of this circle of sisters.

You can create a life steeped with inner listening, intuition, and living for your highest good.

You can sculpt your life, your schedule, your eating and your self care practices to match exactly what you are intending for yourself.

You can put yourself first in your life, restore your life force and have more to give back.

Claim you seat sister...your freedom awaits you.

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About Sue Van Raes...

I'm a Nutritional therapist, food psychology expert and Lifestyle Coach.

My mission is to help heal the feminine through food, mind-body connection and pleasure. Learn more here.

In our work together we will dive into deep healing for the body and soul while I offer you practical, potent teachings that will open your heart to trust, your mind to possibility and your body to its organic wisdom.

I am chock full of resources for you including INSPIRING content and a wide range of support to help you find your way in all things food and body.

Feel free to read more about me and how I can help you HERE