Must share this video

Or at least put it here for safe keeping and reference.

We are made of many layers. Not just this outer shell of our bodies, the material stuff we are made of – we are the emotions, we are the mental health, we are the beliefs, we are a sum total of every decision we’ve made, and every thought we’ve let spin around in our mind. Viritis – as it’s called in yoga.

But mostly we are energy. And we can call that Spirit as well. And it has a level of its own good health and bad health. And yesterday I re-read this one page of my new favorite book (called Becoming Supernatural by Joe Dispenza ) I re read it about ten times and captured the audio version and will create a video for it as well.

But today I’m grateful that my newsletter about alcohol and these posts are helping someone I love to reach out for help.

Here is a short video of alcohol and the spirit for them and for my future reference, and for you.

By Suzi Shelhamer

Alcohol and Roundup Ready chemical Glyphosate-Safe enough to drink?

In my post Alcohol and Cancer the video shows how alcohol turns into ethanol which the body turns into another chemical that makes cancer in the cells.

It makes sense friends. All the fields and all the grains (excluding organic) are altered from what nature intended. This means they are genetically modified organisms (GMO) having been sprayed with some sort of chemical to grow more mutated in size to produce MORE MORE MORE, which is ultimately wasted (watch the movie Dive about dumpster diving).

Common weed killer glyphosate increases cancer risk by 41%, study says

By Suzi Shelhamer

Eating like crap for a week and held my pee too long. Cleanse time

I have not eaten out since our anniversary on November 29th. I have been accused of being paranoid, and I know what that person was talking about is my phobia of eating out. I think that person was just pointing fingers and trying to make her bad habits seem better, but I KNOW – the only way to eat clean, is to KNOW what you are putting into your body.

Even with the way we eat as organic as possible the only REAL way to eat super clean is to grow all your own food, and eat your own raised meat or wild game/fish for you meat eaters.  For where we live I order a lot of our food, and we always bless it – even in restaurants.  Yup we are those kind of people you see praying in public.

On this last trip we took we ate out every meal, and were surrounded by my biggest weaknesses, bread and cookies.  I allowed myself these pleasures and knew I would be coming home for a cleanse.  I was doing an herbal cleanse right up to the point when we left, but I have all the ammunition for a real cleanse in my own cupboards.

This morning we started the day off with our warm lemon water, mine has Apple Cider Vinegar and Cayenne in it as well.  I also drank some homemade organic Fire Cider to just set the tone for digestion and cleansing.

We also added a new liver cleanse of celery juice.  A whole stalk of organic celery in the vita-mix made two full juice glasses of thick smoothie substance with a salty kick.  This alone could’ve been my breakfast and I should’ve stopped there, but Mitch was so excited to eat our Usual (Uze) Breakfast that he made our farm fresh eggs, with cold pressed sauerkraut, nuts and seeds, avocado and baby tomatoes.  I had to save mine for lunch.   After lunch I had another shot of Fire Cider.

I added some greens first to my celery juice.

I added a little greens first to my smoothie to thin it out a little.

Since a year ago I was pretty faithful about fasting at dinnertime.  So usually my last meal of the day was lunch, or a snack around three.  On this trip I was eating dinner and once even oily fish and chips.  I instantly felt it was a mistake, but ate it anyway.  I can totally hear my ego say – ‘You’re on vacation, it’s ok’.  But later my tongue feels hairy and slimy, thank goodness I remembered my tongue scraper.

So back to veggies and clean eating.  Celery juice for a few days and if I’m still wanting to go deeper into cleansing I will make kitchari and eat it for several days.

As far as holding my pee, this is a recipe for Urinary Tract Infections for most folks.  Luckily I avoided it this time and getting back home to my Kangen water (I always drink lots of coffee while traveling) and kombucha with cranberry/orange juice is a great way to get more vitamin C and the probiotics our guts need.

I FEELS SO GOOD to be home and seriously with OUR FOOD and our critters.

If you have any questions about a cleanse please reach out. Happy to help.

By Suzi Shelhamer

Snack hack

What’s a hack? To me it’s taking an ordinary action and Improving upon it.  I have my Energy Hack of breathing deeply with my hands on my hips and standing like Wonder Woman. I’ll exhale with affirmations like, ‘I feel amazing’! Or ‘I am energized’. For 10 deep breaths and viola, I AM ENERGIZED!!

Depending on what your lacking, that same posture and breath work can really work for you. Say you’re feeling depressed. Stand like Wonder Woman or Superman and say ‘I am happy’ , or ‘I am full of Joy’!

Here is a video demonstration:

So back to Snack Hacking. A snack hack is really just mindful eating. Instead of grabbing a handful of your favorite snack tossing your head back and throwing a mouthful in, take that same handful of let’s say granola (or as my friend Linda calls it – Gorp) and set it on a pretty plate. Then take one almond or raisin etc at a time and savor it. Try chewing each tasty morsel up to 20 times before swallowing.   I really enjoy chewing on a nut until it becomes nutbutter.

Eating slower like this helps aide digestion up to 30%  you have broken down the food before your stomach has to do all the work  this also helps you to become fuller on less food  it gives your body enough time to process and send the signal to your brain that you are full, rather than shoving handfuls of food down mindlessly and later looking down you’ve eaten the whole bag in one setting.

Here is another snack hack.  I’ve got one peanutbutter protein ball here and one piece of Raw Energy  both are about a 1/2 square.  Easy enough to pop several in your mouth in a short amount of time.

Instead I’ve chopped them up into little pieces and have them on a cute plate (presentation is everything ya know) and will be more AWARE of what I’m putting into my mouth and savor each piece more.

More on Mindful Eating later.



By Suzi Shelhamer

As Requested. The Alkaline Foods Lists!!

These loved on charts hang on our fridge.  All students want a copy when they see this hanging on the fridge.  We eat an Alkaline Diet because where there is Alkalinity dis-ease cannot grow there! That’s also why we have our trusty Kangen Machine. I swear if there were a fire, I’d grab the Kangen Machine, then the computer.

Check out these related Posts for more info.

Kangen Water

#1 Hit post on this site by the big wide world…If I had a dollar for every time this post gets visited……  Most hits are from outside the US.  Solar Water

Fermentation by Suzi

  • This has recipes and links for our favorite fermented foods and drinks.

Know your pH

In Abundant Health!!


proud of my pH. This was during my Wim Hof practices which I must incorporate into my days again.

And another chart from the fridge.

By Suzi Shelhamer

Shop Page

Hey check out my new page on here the Shop Page. I have listed just a few of my favorite items on here and will list more as I think of them or write about them in the blog.

Thanks for checking it out!!

Here is a short video of what we have in stock in the boutique.  All items can be shipped.

Boutique Inventory

By Suzi Shelhamer

The Uze


Almond cream. This is our Uze for dinner. Basically dessert for dinner. Lots of protein and fiber.

Our version of yogurt or ice cream replacement if you freeze it. Just soak the nuts in Kangen water for a couple hours+


We added chia and flax seed, more fiber and protein plus natural omegas and some Vega protein powder.

To turn it into yogurt just add open up a probiotic capsule or two.

I topped mine with even more almonds and cacao nibs and cinnamon. Mitch used blueberries and homemade granola. He added PB2 to his as well.

This satiates is just fine for a light meal at night. Trying to eat by 5:30-6pm and nothing else before bed.   This fasting time which is usually broken (breakfast) around 7:30 am the next day.

It amazes us to look back on our old habits when we would eat a big meal then have a bowl of ice cream afterwards somewhat late at night.  This is all learned behavior.  And I’m here to help you learn along if you would like.

Healthy belly healthy body.

By Suzi Shelhamer


I love when people say ‘perfect’. And not so much when people say, ‘perfectly imperfect’, or ‘We’re just human, nobody’s perfect’. I believe everything is perfect and Divine. We may THINK something isn’t perfect, thats our perception. But if we accept life on life’s terms instead of trying to twist image into what WE think we need or want, the surrender and release are so freeing.

I hang out in a group where we are taught to live life on life’s terms. To find the beauty in the natural world. Not a world numbed by meds, alcohol or drugs. One of the other cliches in the group is ‘progress not perfection’. Here I would say progress is perfection.

We are trained by lies what perfection is supposed to be. BECAUSE we THINK perfection is something beyond our reach or totally unattainable. Being at ease with now and knowing it’s perfectly perfect…also brings relief, it’s heavy ego training.

This too helps to accept things from our past. We realize that it was all meant to be. Even the things we perceive as bad things that happened to us, we can accept it as a plan greater than our knowing is capable of grasping. So relax into the learning of it all. Be grateful for where you are now and move onward and upward with a feeling of safety. Everything is Perfect.

I love donMiguel Ruiz’s book the 4 Agreements, The Mastery of Love and The Voice of Knowledge to help me I retrain my old thinking.

You are perfect. Namaste.

By Suzi Shelhamer

Cold Showers

This is my hand after a 5 minute cold shower before bed. My hand starts out white with big purple patches in the meatiest parts of the hand. Then back to white and red splotches. I’m observing my circulation in awe.

Why cold showers?


I started doing the Wim Hof Method of breathing, holding the breath, push-ups, stretching, head stands, all followed by a cold shower. All of this practice raises your oxygen levels, raises your alkalinity levels, resets the nervous system, makes you feel very alert and clear minded, increases your flexibility and teaches you to face your fears, and so much more in the feel good brain chemicals. There are so many benefits I’m sure I have forgotten some.

Also, cold showers are hip. They are the in thing with movie stars and pro-athletes.

Facing Fears


So you may think you’re not afraid of any of this, but then I challenge you…go turn your shower knob to full on cold and feel your minds reaction; I don’t want to get in there. So then the observer in you hears this message and you force yourself to get in. This one small action is a quantum leap. Pay attention to these feelings. What has happened here is you have created a new healthy neuropathways. Bravo!!




How I started was by getting the Wim Hof Innerfire app. (Free). He explains to start off with a warmish shower and to slowly turn it to cold. This was a great starting point, and you can build up your resistance by trying for longer periods of time. The key for me personally to stay in longer is to really concentrate on my deep breathing. It becomes very bearable this way.



By reading some of my older posts you may catch the drift that I like to start new healthy habits. Starting new patterns and breaking free from the old habits also creates new neuro-pathways. Brain health. Feel the change in your thinking be very observant of feelings to reinforce the quantum leap of it all. The feelings in the middle of your chest and the connection to the arguments in your head. This is HeartMath. There’s an awesome book called The HeartMath Solution by Childre and Martin. I will discuss more on quantum leaping and HeartMath later. For now know that the benefits of this types of habits help to:

  • Immediately lower stress hormones
  • Raise anti aging DHEA hormone levels
  • Improve your heart rate for maximum longevity
  • Maintain emotional clarity in the midsts of chaos
  • Achieve peak mental and intuitive performance

Another excellent book on this topic is Grow Younger, Live Longer by Deepak Chopra.

Try a cold shower and let me know how you FEEL!!!



1. Reduces stress

According to experts, swimming in cold water significantly decreases cortisol. Splashing your face with it slows your heart down. It is an apt treatment for unusually fast heart rates.

2. Improves mood

Cold showers increase your beta-endorphins and noradrenaline blood levels, which will lift your mood.

3. Enhances skin quality

Cold water tightens your skin’s pores and reduces under-eye puffiness. To experience its best effects on your skin, do wash your face with warm water first.

4.Improves alertness and focus

Cold showers may enhance your concentration. A combination of hot and cold water accelerates your breathing rate and oxygen intake.

5. Prevents depression

Cold showers are ideal for people with chronic depression or inflammation. Triggering cold receptors is therapeutic. Cold water constricts your blood vessels, allowing the body to conserve heat. It also sends fresh blood to the brain and other organs, oxygenating them. With fresh oxygen and nutrients, you are bound to feel refreshed.

6. Improves hair quality

Cold showers drastically improve your hair quality. Cold water moisturizes and conditions your hair naturally. Cold water smoothens hair follicles and retains moisture.

7. Treats sore muscles

There may be more benefits of cold showers that you probably expect, especially with ice-cold water. Their advantages make them favorites among athletes and fitness experts. Chris Beakley from the University of Ulster found that treating sore muscles with cold water was more efficient than doing nothing. It reduced muscle soreness by 20%. Athletes Kobe Bryant and Lechon James use it to treat their sore muscles and inflammation.

8. Prevents Varicose Veins

Cold water can help an older person stand up without any pain in his legs. It is one of the best remedies for varicose veins, a common malady among the elderly. Cold water stimulates the smooth muscle that links vessels and causes them to contract.

9. Stimulates Immune System Function

Cold water encourages blood cells to gather around your organs. It allows the arteries to pump blood efficiently, therefore increasing circulation and boosting overall heart health. Renowned natural health expert Dr. Joseph Mercola attests to its ability to lower blood pressure. It also clears blocked arteries and purges waste from the body, therefore boosting your immunity.

10. Enhanced will power

Willpower is an emotional muscle that needs to strengthen and grow. It is a higher predictor of success than IQ. Take a cold shower to increase it. A cold shower in the morning works as well as doing 100 push ups.

11. Encourages weight loss and fat burning

Cold showers increase your metabolic rate and enhance your fat-burning capabilities. They also encourage the build up of healthy brown fat, located around the neck and collarbone. Brown fat determines if your body mass is healthy, and people often associate it with trimmer waistlines. It also helps to regulate blood sugar.

12. Boost Fertility

Cold showers are a boon for fertility levels, and explain why testicles are the only organ outside of the body. They need to have a lower temperature to preserve sperm. Some old school powerlifters had the habit of freezing the ballsack before big competitions.  Studies performed on rams and monkeys by J Androl. et al. showed that animal cells exposed to heat could not secrete testosterone.

13. Increase emotional resilience

If you feel put out because of a tough day, a cold shower will help you. According to a study by Siems WG et al., winter swimmers secreted more antioxidants and less cortisol than people who did not swim in cold conditions. Their bodies adapted better to the cold.

14. They wake you up

An ice-cold shower is a way to get you up in the morning. If you have trouble getting up for the day, a cold shower provide assistance.

15. And help you sleep

Cold showers can wake you up in the morning, and help you get your beauty sleep as well. In The Four Hour Body, Tim Ferris states that a 10-minute ice bath acts like a powerful tranquilizer that puts an elephant to sleep.

16. Improves the lymphatic system

The lymphatic system ferries waste from your cells. Like all objects, your lymph vessels contract in cold temperatures and expand in warmer ones. The adaptation results in a stronger immune system and better health.

The Side effects of taking cold showers

Although there are benefits of cold showers, they are not perfect health boosters; they can have detrimental effects, especially after rigorous exercise.

Since they cause blood vessels to constrict, you will want to avoid them if you have heart diseases or hypertension. The narrowing of the veins will reduce blood supply to the brain, which could lead to a stroke.

Why a hot shower may work

Hot showers are a practical alternative if you feel tense and anxious. Hot water can soothe aching muscles. It massages your back, shoulders and neck.

Hot water also raises oxytocin, the hormone that creates a soothing, “cuddle” effect. It reduces anxiety and makes sleep easier.

Hot water opens pores and behaves like a natural decongestant. The steam will keep your nasal passages moist.

Experiencing the benefits of both hot and cold showers

Cold showers have benefits, as do warm ones. Alternate them to boost your well-being.

You may finish off a hot shower by rinsing yourself in cold water for a few minutes. Alternating hot and cold water will work as well. Start with your upper body to prevent a sudden increase in blood pressure.

By Suzi Shelhamer

Have FUN be Brave

 I had a blast with my girls last week at the Trampoline Park in Billings.  I haven’t been on a trampoline for 5 years.  Here’s a video of me in 2011 with my girls.  Baby Chelsea’s voice is so cute in the background. 2011 Trampoline.


Here’s a video from last week 2017 Trampoline Park. Chelsea’s voice says ‘Really Pretty’ at the end of this one.


Anyway, my encouragement to you is, go have fun!  Push your limits.  Try something that scares you or excites you!  Be safe, but enjoy this short time we have.  When someone says…want to go to the yoga retreat, the roping clinic, the trampoline park…say, ‘Hell Yes!’
By Suzi Shelhamer