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

So What’s Your Plan Now (a true story about my dad)


(My dad and I at a  10 course meal this summer at our house.  Rouge Chef Chris-Rachel Oseland stayed with us and raided our pantry to create this feast.)

So What’s Your Plan Now ? (a true story about my dad)

This is a question I asked my dad as he was laying in an E.R. hospital bed yesterday complaining of chest pains.  He has had an on going cold for over a month, and feels he just started another one today.

He was feeling much better after some nitroglycerin and 4 baby aspirins.  They ran a myriad of tests on him, and then left him in his room unattended (mom was there thank goodness) for 2 hours waiting for tests results, and for the doctor to give the go-ahead to go home.

He tells me, ‘This is going to probably cost over $20,000 for E.R. time, and all the tests.’  I’m sure he is right, because it will be billed to Medicare (insert disdain for the insurance world).  I had just got done teaching my Wednesday night Yoga Class, was in the middle of eating my dinner – (the uze, bananas, peanut-butter, almonds, protein powder and nutmilk) while talking to my dad at 7:30pm, way past all our normal dinner times.

Then I asked him – ‘So what’s your plan for now?’  meaning, how do you plan on taking care of yourself after a scare like this?  I don’t think some people realize that when they take their health for granted, it not only affects them, but it seriously trickles down to EVERYONE!  We are all connected!!!

Let’s break it down.  My mom, stressing out, sitting next to him hooked up to all kinds of monitors etc… Her mind is racing, ‘What if…..???????’ She might think of her other widowed friends, her home, I’m sure us kids, but mostly…’What will I do if my mate dies?’  Her Cortisol levels must be peaking out.

Dad has a perfect job for himself, I actually dreamed he would get this job before he moved here 8 years ago.  He is the bus driver for the Senior Center.  He picks up little old ladies for hair appointments, and takes them inside the beauty salons, and picks them up when they are done.  They go to doctor appointments, and even picks up a little boy after school sometimes.  Relationships have grown here, and he’s a little celeb in town.  He’s a happy guy (most of the time) and hangs his fist on his hip and throws his head back for a hearty laugh often.

He’s the head haunch driver and tells all the other drivers their schedules and goes to big meetings trying to get funding for garages, wheel chair lifts for the vans and helps with the grant work.  He sees that the vans are running properly, and has a butt load of paperwork to manage along with the people he delegates and cooperates with in the senior center.  His job affects many on many different levels, and alllll the other people interconnected to the other bus drivers, the passengers, the hair stylists, the doctors, the receptionists at the clinics, the guy at the gas station, the ladies in the kitchen.  SO MANY PEOPLE.

Back to my question…’So what’s your plan for now?’  What I am meaning when I ask this question, and maybe I should have just said it….. – What’s your plan for your health after a scare like this?  The way my dad answers is straight from the gut…’I’m waiting for the doctor to come by to release me, then we are going to go out for Chinese.’  Yup that’s my dad.  I explained what I meant in my question and suggested swimming.  They live 2 blocks from the pool!  He is even a board member at the pool after they swam pretty constant for about a month or two, then came up with excuses to not go.  Again more people affected by his health choices.  He agreed he gets up real early because he can’t sleep, and the pool does open early.  Maybe there is hope?

I talked to mom later about the test results.  She said the doctor came in and said, ‘you need to lose weight and exercise.’  Are these such buzz words by doctors that no one really listens?  I wasn’t even there, but if I had a scare like that, just wasted $20,000 in the insurance scam world, and had OPTIONS – It would be a NO BRAINER.  4 years ago he gave us a similar scare with a  life flight to Billings with blood clots that were in his legs, and breaking loose into his chest.  Same advice, lose weight, exercise.  It happened again, another E.R. scare with blood clots.  I’m sure the same advice.

I know eating healthier seems expensive at first (especially where we live), and it’s an excuse I know my parents use.  One time my mom teased my dad about being a big spender and bringing home organic bananas.  I think his response was something it was all they had, or all the others were too ripe.  But as I ate my banana uze while dad told me he figured his medicare bill would be $20,000 – I figured, it just pays me to eat this way.

So I just want to get across to my readers, realize the way you take of your body isn’t just for your rewards of feeling better every time you get out of a chair, or out of bed, or putting on your clothes, or walking up a flight of stairs.  You are saving your seat at the Thanksgiving Dinner Table for many more years.  You are keeping the lives of others who depend on you for love, support, guidance, and friendship more stable, more relaxed, and abundant on many levels.

Take care of yourself for you, and those who love you…please dad.

Love, Me

By Suzi Shelhamer


So a big question brought to me about health is what about food and recipes? Eating healthy tastes as good if not better than eating highly processed food. Today my lunch was pretty darned processed I must say. And what does highly processed mean exactly? Processed is anything in a box or a can or wrapper from the store. These are the foods we want less of in our diets.

This was lunch. Two pieces of organic herb turkey breast (I crave turkey this time of year) and two pieces of cheese. I also counted out 26 little crackers to show a serving size. I don’t think I would normally put that many on my plate. If I was holding the box and watching TV I would easily eat the whole box. These are organic crackers but they do contain gluten. Number one ingredient is organic wheat flour.

So let’s break this down more. How did I feel about this meal before, during and after?

Before while making it I was thinking, this is a nice light meal. But really lacking some veggies and color. (Negative thought going into my meal).

During the meal I’m getting cheesed out. Too many milk products clog up my throat and I am not enjoying it. Realizing I’m intaking dairy and wheat and thinking this ‘light meal’ isn’t feeling so light. But I keep on eating because it’s on my plate. I could have stopped there and ate an apple.

Afterwards I don’t feel overly full, in fact I’m craving a little something more sweet. Or am I? Has it just become a habit to have a little something sweet after lunch? I believe this is the case and should be satisfied at this point with a ‘light meal’ especially this time of year when I’m not as active.

So I have sent some negative thoughts to my food. I have essentially fed myself negativity. Yet the food was labeled fairly healthy. High protein, healthy fats in the cheese, a couple of organic labels. How could I change this whole situation?

I could friggin lighten up! Say, ‘Hey- this is a satiating meal that fueled my body in a tasty and healthy way.’ My mind could tell my body a corndog and funnel cake were good for me, and if I let go of my beliefs, my old destructive inner talk, maybe a corn dog and funnel cake would be good for me.

I’m not giving myself permission to go eat those crazy meals everyday though, because analyzing how I feel that night and next day my body tells the truth. But if I do eat something out of my normal healthy eating routine I try not to send negativity to it, I definitely don’t make it a habit, and I just allow myself a simple pleasure like that very rarely (at the fair). Honestly though I wonder why I did it the next day.

So my advice is, pay attention to your thoughts of your food during preparation, while you’re eating it, and observe the feelings afterward.

Most of all, love your body.

PS. I ate some dried papaya to curb the sweet tooth but told myself it was to aide in digestion. Watch the thoughts.



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

Cabbage and Carrot Kimchi


Delicious and nutritious! And oh so odoriferous!!

I just altered my sauerkraut recipe with cayenne pepper and crushed red peppers.

See recipe under Ferementation page.

By Suzi Shelhamer