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Boulder Nutrition by Sue Van Raes - 17h ago
EAT SOME BREAKFAST, CHANGE THE WORLD

Do you experience:


Topsy-turvy mornings?


Rush hour? 


Early morning classes?


Trouble getting your kids out the door to school (along with the morning melt downs that come with)? 


A little too much snooze button?


And then, to top it off, breakfast...the most important meal of the day?  Seriously?


It is all rather complicated and can often feel impossible. I know that mornings (especially getting a healthy breakfast!) can feel like an uphill battle that you don't want to fight, but trust me, it does not have to be a struggle...


There are some important aspects of what to eat to ensure a healthy breakfast and a few important science-based reasons to avoid skipping breakfast. I thought I would share some with you today (along with some easy and healthy breakfast ideas).




HOW TO EAT HEALTHY BREAKFASTS ON BUSY MORNINGS?

  • Balance your macronutrients. Be sure to include proteins, fats and healthy whole carbohydrates for healthy and stabilized blood sugar (keeping those sugar cravings at bay all day!)


  • Try simple protein-based green smoothies for busy mornings (avoid frozen or super cold breakfasts as they are hard on your digestion. Simply warm up your frozen fruit a bit before blending).


  • Choose well rounded plant-based or animal proteins to boost your metabolism and elevate your energy.


  • Make quick and easy portable go-to breakfasts (so you don't throw in the towel on breakfast all together!)


  • Prep some overnight grab-and-go breakfast favorites (hello chia pudding)


  • Dinner for breakfast?  Absolutely. Warming soups and broths do wonders for your digestion in the morning and are often packed full  of veggies to boot!



WHY TO NOT SKIP  BREAKFAST?

  • Eating breakfast kickstarts your metabolism


  • Eating breakfast helps you focus A LOT better throughout the day(kids included)


  • Skipping breakfast has been shown to drastically increase your food intake later in the day


  • Skipping breakfast exacerbates your sugar cravings (hello late night pint of ice cream!)


  • Skipping breakfast is linked to weight gain, migraines, brain fog, afternoon drops in energy and of course a hangry attitude that is more irritable, short-tempered and cranky.


Ultimately, there is no one-way approach to health and vitality, and for the occasional person, skipping may work, but almost everyone (biochemistry included) feels better with a smart and satiating start to the day. 



If time and efficiency in the morning are your biggest breakfast obstacles, be sure to scroll down and explore some of my favorite simple and satiating breakfasts. I have you covered!


P.S  What are your biggest morning challenges?  Tell me in the comments below!

SOME FAVORITE SIMPLE AND HEALTHY BREAKFASTS…

Heart Beet Green Smoothie YES PLEASE!

Coconut {Soaked} Granola YES PLEASE!

Sweet Potato and Mushroom Breakfast Hash YES PLEASE!

Coconut CHia Pudding YES PLEASE!

Simple Fiesta Breakfast Bowl YES PLEASE

Overnight Berry Oats YES PLEASE!
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I know many folks who struggle with breakfast. Add in an egg allergy and breakfast can become even more complicated. This breakfast hash may just be your answer!  Egg-free, and it still feels like a breakfast/brunch win!  

DOWNLOAD RECIPE
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Boulder Nutrition by Sue Van Raes - 17h ago

Personally, I am a huge fan of chia pudding of sorts. I eat it for breakfast multiple times per week. It is easy, quick, tasty and very good for your digestion.

Chia seeds are a great source of plant-based protein and omega-3 fatty acids. AND, when you make chia pudding with full fat pure coconut milk, it is divine.  Add a taste you favorite fruit and voila! A heavenly breakfast jar that is portible, tasty, and power-packed with goodness.

Enjoy this tasty and simple plant-based breakfast treat!

DOWNLOAD RECIPE
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We all know breakfast can happen under a time constrained part of the day. If you have your beans prepped ahead of time (hello instant pot), this breakfast (and versions of it) can be ready in minutes. 

Not only that you get your healthy dose of protein and good fat to start of your day. Add your favorite salsa or fresh veggies for a little extra flare.


DOWNLOAD RECIPE
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CACAO DANDELION MOCHA LATTE


I am a huge fan of dandelion root coffee.  It is tasty, alkalizing and incredibly detoxifying to the body. Add in a little raw cacao powder and some of your favorite creamy beverage (dairy free options welcome) and you've got yourself a tasty treat to boost your mood, energy, and pleasure!


Be sure you give this one a try. It’s an easy, tasty and incredibly potent boost to your energy, vitality, mood and creativity.





I like to drink raw cacao when I am writing, needing to be creative, or wanting to enhance my day! Sip, savor and enjoy.


DOWNLOAD RECIPE HERE


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Boulder Nutrition by Sue Van Raes - 2M ago

VIDEO 3 ~ WHAT IS TRULY POSSIBLE FOR YOU ~

  Watch Video 1 here watch video 2 here  

I meet with people each day who have been struggling with their health in some way.  Many times they are disillusioned and more often than not by the time I meet with them, they at the end of their ropes.

Does this sound familiar? 

... no one can tell you exactly what's wrong
... you’ve been to a handful of doctors
... you've done a little too much late night scrolling on Google (hello Web MD!)
... you've tried gluten-free, dairy-free, paleo, vegan, low FODMAP (and more) and nothing has helped
... you've cried a lot
... you don't know where to turn



The worst part... you are more confused (and feeling worse) than when you started.


I know how frustrating this can be. I know from my own health and healing journey, and I know this from the many people who show up at my office feeling this way. 


Unravelling your health issue(s) is no small feat, especially on your own. In fact, it can be one of the biggest challenges many of us face in our life times.


Don’t worry, you are not doomed, nor do you need to stay stuck here forever.


I have some good news for you today *|FNAME|*. In today's episode of NOURISH, we are going to take a peak at what is truly possible for you when you get to the root of you health issue(s). In fact (and surprisingly), the very root of your health issue may not be related to your symptoms at all.


Before we dive into the next video, let me tell you a little bit about Functional Nutrition: 


Just as Functional Medicine approaches the body from the perspective of treating the root cause of disease, Functional Nutrition looks at the foundational way that food affects your body at the cellular level.  


By using food as your most powerful tool in transforming your health, you can positively influence your biochemistry, prevent and treat imbalances, change the way you think and relate to food and have a sustainable and lasting impact on how you feel.



Food is not like medicine.  Food is medicine.

In Episode 3, we will explore what is truly possible for you in your health (and beyond!)

In today's video:

  • Learn the number one complaint people have with regards to their health.

 

  • Discover what is truly possible for you when you have more energy, more peace, and your bodily systems are in balance.

 

  • Most importantly, transform the way that you think about food.


In celebration of a brand-new year before us and the debut of my new program opening for registration is just a couple more days, I created a FREE video series for you called NOURISH.

These nourishment principles are some of the foundational elements from my new program DIGEST. If you are ready to make a tangible change in your health and your life, take note that registration is opening in just a few days!.

I hope you enjoy today's episode, and I look forward to sharing DIGEST with you soon.
Be Well!!

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Boulder Nutrition by Sue Van Raes - 3M ago

Video 1 ~ The Transformation Tenets ~

I am so excited that you are here…

The current state of the world leaves most of us feeling overwhelmed, exhausted and in a chronic state of stress that wreaks havoc on our health.

I don’t want this for you.

In this first video, learn the transformation tenets that address these rampant health challenges and that will help you to create long-term sustainable change in your health and in your life.

With these tenets in place you will learn how to implement the changes YOU need NOURISH yourself deeply in all aspects of your life.

I hope you enjoy video 1. Be sure to leave a comment below and download your copy of the transformation tenets and the reflection sheet below.

This video series includes some of the very foundational aspects found in my new program DIGEST.

Our health requires us to tend to many the layers of ourselves: Feeding our bodies the foods that fuel our energy and vitality, the quiet space for our minds to digest our days, deep rest for restoration and repair, mind-body attunement to become the witness in our lives and the faith that our bodies can heal. 
 

DIGEST & DIGEST PLUS will help you with each of these elements. If you are ready to make a tangible change in your health and your life early registration is NOW open.

I hope you enjoy today's episode, and if DIGEST & DIGEST PLUS feel like the healing sanctuary you have been craving in your life, I'll be there to guide you.

See you in video 2 in just a couple of days…

~ Sue

DOWNLOAD THE TRANSFORMATION TENETS DOWNLOAD YOUR REFLECTION SHEET HERE  
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Boulder Nutrition by Sue Van Raes - 3M ago
WARM ROOT SALAD

Who said salads have to be raw?  Try this wonderful wintery version of a salad that eases the digestive burden on your system, includes some more seasonal winter veggies and is chock full of phytonutrients to boot!

Our bodies digest foods at approximately 100 degrees. Foods that are ingested at a cooler temperature (frozen or raw) add a digestive burden to your already taxed system.  

To relieve your digestion and create a healing and soothing environment for your digestive repair eat primarily cooked or warm foods.

DOWNLOAD RECIPE



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Boulder Nutrition by Sue Van Raes - 3M ago
COCONUT CACAO BITES


Need a little sweet treat?  We brought these delicious little bites on the Grace and Gratitude Retreat this November and they were a huge hit.  In fact, there are a few participants eagerly awaiting this recipe as we speak!  This one is for you if you love a little sweet treat, but want to skip the sugar.  


Chock full of coconut oil! 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.

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, making the plethora of antioxidant-rich foods you eat, easier to absorb.

DOWNLOAD recipe



Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Nutrition Team Member Kristine Mahan

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