Science + Psychology + Spirituality of Health & Wholeness1

5 Simple Ways to Cleanse Daily

Our bodies are amazing.  They are designed to maintain great health.  They are built to handle a certain level of toxic exposure.  The problem is, we now live in a world where our toxic load threshold has been surpassed.  We come into contact with tens of thousands of toxins everyday from the air, water, food, and home and body care products. So, it now takes extra effort to support our body’s ability to cleanse and eliminate toxins.  Here are 5 simple ways to help your body keep up:
1. Move your body. Movement increases circulation which supports lymphatic flow and assists in the elimination of toxins. There are many ways to incorporate movement into your daily routine.

  • Exercise – all forms
  • Inversions – yoga moves such as shoulder stand, headstand, and legs up against the wall
  • Jump – either in an exercise class or on a trampoline
  • Getting a massage works too.

2. Hydrate. Drink 1/2 your body weight in ounces per day.

  • Start your day with 16 ounces of warm water with lemon.
  • Have a cup of detox tea in the afternoon or before bed.  Look for dandelion, ginger, burdock, turmeric, cilantro, milk thistle, and licorice.
  • Add a tablespoon of Bragg’s apple cider vinegar to a cup of water before meals. ACV is a great detox and helps alkalize the body which has many, many benefits.
  • Drink pure spring water. Add any of Doterra’s citrus oils for serious detox support.

3. Get your greens.  Green Juice.  Salads. Smoothies. Dehydrated. Whatever works for you.  Just get them it.

  • Green Juice – combine a variety of greens with lemon, ginger, and an apple
  • Have greens at most meals, raw or cooked.
  • Take a greens supplement.  I love Terragreens by Doterra and Vitamineral Greens by Healthforce.

4. Take a bath. Combine the following:

  • Epsom Salts (2-3 cups): draws toxins out through the skin and replenishes magnesium
  • Baking Soda (1/2 cup): naturally alkalizing substance helps remove toxins
  • Therapeutic-grade Essential Oils (a few drops): geranium, lavender, lemongrass, and juniper berry from Doterra possess powerful agents aiding in detoxification.

5. Bulk up with fiber. Get your bowels moving. It is really, really important. Fiber also helps absorb and eliminate toxins.

  • root vegetables, apples, pears, legumes, berries, zucchini, quinoa, oats
  • healthy fats – avocado, coconut oil, ghee, chia seeds

These are all very simple healthy habits anyone can start right away. Which 2-3 from the list can you add to your routine this week? After you have those down, add 2 – 3 more.

To meet your 2015 health and wellness goals, you may be needing to kick things up a notch.


Let me ask you this…
Have you been feeling sluggish, foggy, bloated, and/or heavy?

Do you want more energy and to stop craving foods that taste good then make you feel awful?  
Do you want clearer skin, better sleep, and a revved up metabolism?

I know that you are ready to feel good about your food choices, to feel confident in your body, and excited about your life…. Am I right?

Great! I thought so.  Because I have a solution for you…

Find out about my Healthy You: Cleanse & Restore Program by clicking HERE.
This program addresses both sides of the cleansing equation: cleaning out the junk (stored toxins) and refueling with the good (quality nourishment).

Science + Psychology + Spirituality of Health & Wholeness1

Simple Shopping Tips

  • Whole, natural food in it’s original form is best.
  • Most of the natural, whole foods are found on the perimeters of the store. Buy the majority of your food there. The middle aisles are full of canned and box “foods.”
  • Fill your cart with colorful vegetables and fruits. Organic is best.
  • Visit the bulk food section for dry foods such as nuts, grains, and seeds. Stick to bins with only one item listed on the ingredient list.
  • If you consume dairy, choose organic and/or raw products.
  • Buy organic, pastured meats and eggs. Look for 100% grass fed meat.
  • Read the ingredient lists of the packaged foods you do buy. If you don’t recognize or can’t pronounce some of the ingredients – don’t buy it.
  • Aim for items with 5 or less ingredients, there are some exceptions. The key is you want to know what each ingredient is.
  • If an item is something you can make at home, it’s usually a better choice for your health to do so! (see recipes section)
  • Stay away from most shelf stable foods. Some exceptions include canned fish, olives, honey, nut flowers, nut butter, oils, whole grains, and salsa.
  • The 80/20 rule. Make 80% of your cart healthy, whole foods. 20% for whatever you want. Practice moderation instead of deprivation.

Buyer Beware: Health claims on packages can be misleading. Become the food detective when you are shopping. Focus on the food labels and ingredient lists rather than health claims.

Health claims such as heart healthy, low cholesterol, all natural, low fat/ fat free, sugar free, gluten free, and even organic, does NOT mean the item is healthy.  A few examples of such items are butter substitutes, yogurt, cheese, coffee creamers, cereals, and salad dressings.  Instead, go for the food in it’s natural form.

AVOID:

  • Anything with “sugar” listed as maltose, dextrose, sucrose, fructose, glucose, corn syrup, sorbitol, mannitol, cane sugar, and maltodextrin.
  • Trans fats listed as hydrogenated or partially hydrogenated oil (even if the label or package says trans fat free).
  • Ingredients you cannot pronounce or don’t recognize. A partial list includes BHA, BHT, natural flavors, artificial flavor, sodium benzoate, sodium nitrite, MSG, high fructose corn syrup, aspartame, sucralose, saccharin, food dyes, carrageenan, sodium sulfite, potassium bromate, yeast extract, dimethylpolysiloxane, sulfur dioxide. None of these are real food!
  • Processed oils such as soybean, canola and vegetable oils. GMO’s.
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Unconventional Weight Loss Secrets

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Register for FREE here —> https://nw217.isrefer.com/go/signup/fshevlin/

New years is right around the corner.  That means many people are making resolutions about losing weight, dieting, and improving their lifestyles.

  • “This year I am going to do it”
  • “This year I am going to keep the weight off I lose”
  • “This year is going to be different”

For most people, after just a few weeks, they are right back to their usual routines.  Excuses come up.  Frustration comes up.  Temptation comes up.  The diet and exercise routine go right out the window.

Have you been there?

What if there was another way….what if there were real solutions.

Guess what, there are!  And they are here just in time for the New Year.  To get all the secrets to lasting weight loss and optimal health, sign up for the Unconventional Weight Loss Summit.

Register for FREE here —> https://nw217.isrefer.com/go/signup/fshevlin/

 

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Essential Oils and Weight Loss

Oils can be an effective piece of your weight loss and healing journey. Not only do oils support the physical body, they also support the emotional growth aspect of your path. Both are important.

Extra physical weight shows up as a result of stuck emotions, negative beliefs, and stress. Weight is a symptom of a disturbance in our energy system.

To me, the emotional work is the foundation to lasting results. Addressing weight and emotional eating by healing the emotions and beliefs at the root of the struggle, is a doorway to complete transformation in your life.

Addressing the physical is important as well. Eating a whole foods diet. Being active and enjoying movement. Getting quality sleep. Using non-toxic and natural home and body products. These are all absolutely necessary.

Doing the emotional growth work is what lays the foundation for maintaining a healthy lifestyle. Many people know what to do, yet do not do it. Why? Because there are dysfunctional emotions and beliefs in the way of living the life they truly want and deserve.

My Top Oils for Weight Loss:

  1. Metabolic Blend including grapefruit, ginger, peppermint, lemon, and cinnamon): Used for metabolism, weight loss, digestion, energy, cravings, and managing appetite. To use: Add 8 drops per 16 ounces of water and drink throughout the day. Apply on wrists, bottom of feet, or problem areas.
  2. Calming Blend including lavender, ylang ylang, roman chamomile, sandalwood, sweet marjoram, and vanilla bean extract): Used for addictions, calming, sleep, tension, mood balance, anger, and anxiety. To use: Apply to wrists, neck, forehead. Diffuse. Put in a bath. Wear as a perfume.
  3. Bergamot (a Citrus Oil): Can assist with handling all sources of stress, anxiety, and depression. It is uplifting, refreshing, and can help support self-worth. To use: Apply to the forehead, wrists, feet, or neck. Or Diffuse.
  4. Repellent Blend including lemon eucalyptus, citronella, and lemongrass: Can assist with creating boundaries, increasing confidence, feeling protected, and strong. To use: Diffuse or apply to the bottoms of the feet, chest, and/or wrists.
  5. Grounding Blend including spruce, rosewood, blue tansy, frankincense, and blue chamomile: Can be grounding and assist with anxiety, fear, depression, grief, energy, and metabolism. To use: Apply to the bottom of your feet. Add to a carrier oil and give yourself a massage.

Email me at faith@faithshevlin.com for more info on how to get a wholesale account so you can get oils into your life at a 25% discount.

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Struggling with food and weight is a doorway to wholeness

Our struggle with weight and emotional eating is rooted in our emotional body and belief systems. Extra physical weight shows up as a result of stuck emotions, negative beliefs, and stress. Weight is a symptom of a disturbance in our energy system.

Holding onto unwanted weight indicates there are stuck negative emotions and beliefs operating in us. We manifest the extra weight and use food to serve a purpose subconsciously.

Emotional eating is a coping mechanism used to distract or numb oneself from life, because in that moment, life doesn’t feel so good. It is an attempt to use food as a means to fulfill an unmet need or to escape from an uncomfortable feeling that arises. We eat in response to the energetic disturbance caused by suppressed emotional pain and self-defeating beliefs.

Our struggle with weight and our relationship with food is a message guiding us to take a look within ourselves. It is a calling to explore the parts of our souls and hearts that need healing. It is an invitation to uncover the emotional and mental pain that is not serving our highest good.

Losing weight and achieving a healthy relationship with food requires a journey and willingness to dig deep into our emotions and beliefs systems. When the energy and emotional body is cleared and cleaned up, the body will let go of the physical weight and a peaceful relationship with food will emerge.

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Science + Psychology + Spirituality of Health & Wholeness1

Gluten free? what is the deal?

I am sure you have noticed everywhere you go you see more and more gluten free products on the shelves and hear of more people going gluten free. So let me break down this whole gluten free buzz for you…..

Gluten is the major protein found in wheat, barley and rye. It is thought that 70-80% of people have some degree of an intolerance to gluten, manifesting in various ways. The reaction varies significantly from person to person. Health complaints such as brain fog, skin disorders, stubborn weight, belly fat, fatigue, anemia, ADD, headaches, sinus congestion, digestive upset, achy joints and even mood disorders can all be a result of a gluten intolerance.

All of these health issues are signs/symptoms of an immune response triggered by gluten ingestion. When there is an intolerance, gluten causes inflammation in the gut leading to an immune reaction against gluten. So the body starts to fight against the gluten because it is recognized as something foreign. The problem is that the protein in gluten (gliadin) looks similar to the proteins in our body’s organs. What can then happen is the antibodies developed to fight gluten start causing immune reactions against other tissues in the body that have similar molecular structures. So the body starts fighting its own tissues thinking it’s gluten proteins because they look so similar structurally. This cascade can lead to the development of autoimmune disorders as the immune system starts to affect other organs such as the pancreas, thyroid, heart, joints, brain etc.

With severe intolerances and celiac disease, gluten gradually erodes the cells in the small intestine causing disruptions in the lining leading to a leaky gi tract over time if undiagnosed. Yes I mean leaky as in allowing foreign material and bacteria into circulation…yes it’s scary! This damage prohibits the body from absorbing nutrients from food because digestion is so compromised leading to major deficiencies and malnutrition. This combo of toxicity and deficiency will always manifest in disease.

Gluten contains opioid-like protein causing gluten to be addictive. No wonder people can’t give up their bread and cookies! They are addicted. And everyone knows the sluggish feeling after a large pasta or carb meal right? Well the opiod-like protein in gluten causes that sedative (aka brain fog, food coma) affect.

The ‘Our grandparents ate this’ argument doesn’t hold good any more since we’re now consuming new strains of wheat. Unlike ancient wheat varieties, “modern” wheat has higher gluten content. The wheat we are eating now has been genetically altered so much that the crop we eat today can’t be compared to the wheat eaten even 50 years ago. It has been extensively mutated and our bodies are not genetically adapted to these changes that have taken place in agriculture.

As you can see I love to hate on gluten but you can see why right? According to Dr. Mark Hyman, most people have some degree of gluten sensitivity yet only 1% are diagnosed. Gluten sensitivity can be the root cause of over 50 different diseases/ health conditions. Remember, it doesn’t have to be GI (gastrointestinal) related, you don’t even need to have GI symptoms. From mood/pysch disorders to neurological, cardiac and endocrine, gluten can be the missing cause behind so many disease and conditions.

If you are questioning if gluten could be an issue for you, get tested. Cyrex lab is the best and most comprehensive lab. Talk to your doctor, although many are not up-to-date on this. I strongly encourage doing a gluten free trial either way.

So where do you find gluten? bread, pasta, pizza, cake, cookies, crackers, wraps, bagels, cereal, or anything made with wheat, barley, rye, spelt, bulgar, kamut, bran, couscous, oats (if contaminated in manufacturing), durum, semolina, triticale, malt, hydrolyzed plant/vegetable protein and more hidden sources in processed foods! check out www.celiac.com for a more detailed list

Gluten free options: products made from the following – brown rice, quinoa, buckwheat, amaranth, millet, potato, corn, oats (specified as gluten free). There are more than enough gluten free alternatives and products out there. Companies are clearly labeling their products as gluten free now so alot of the guess work has been taken out! Phew!

Take-home message: If you are suffering from any health condition and have yet to find a solution, give it a shot! Go gluten free for 3-4 weeks and see how you feel. If you are feeling overwhelmed with the thought of taking this on yourself, contact me! I am happy to guide you through the process of achieving optimal health and vibrance!

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NOT all smoothies are healthy.

 All smoothies are NOT healthy.

Truth: Not all smoothies are created equal. The health benefits of a smoothie depend on the choice of ingredients as well as the quality and quantity of each ingredient.

Ingredients to avoid in smoothies:

  • Excessive fruit juice/fruit
  • Added sugar
  • Artificial sweeteners
  • Dairy
  • Agave
  • Soy
  • Peanut butter
  • Flavorings
  • Cheap protein powders
  • Tap water

Healthy smoothie ingredients:

  • Pure spring water
  • Raw coconut water
  • Unsweetened coconut or almond milk
  • Raw organic milk (if tolerated)
  • Fresh and frozen fruit
  • Vegetables
  • Herbs and spices
  • Super foods like cacao, camu camu, chlorella, and greens powder
  • High quality protein powder
  • Chai or flaxseed
  • Organic nut butter
  • Greens powders
  • Raw honey, in small amounts
  • Stevia
  • Hemp seeds or powder

Quality: Look for cold-pressed, raw, organic, HPP (high pressure processing), no added sugar. Healthy brands include Suja, Evolution, and more. Check your local area for cafes and health food stores that make fresh juices and smoothies.

Avoid: Naked, Odwalla, Bolthouse, V8.

Quantity: We are talking about the amount of sugar here. Even though the sugar may be coming from fruit, the body knows no difference. Blood sugar spikes from a “healthy” smoothie cause such detriment to the body that smoothies, such as those listed below, are actually quite unhealthy.

  • Jamba Juice Kale-ribbean Breeze smoothie = 67 g sugar in a medium (16.5 teaspoons of sugar).
  • Jamba Juice Banana Berry “make it light” Smoothie = 45 g sugar in a medium (11 teaspoons of sugar). Eeeekkkk!

Bottom Line: Don’t assume all smoothies are healthy.

Look at:

  • The list of ingredients
  • The quality of the ingredients
  • Total sugar amount (check serving size).

Be picky and/or make your own at home.

 

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Why you crave what you crave

A food craving can be a pointer indicating there is something in our lives that needs attention. There are various emotional issues hiding beneath food cravings. Stress, fear, anger, insecurity, and/or frustration are a few of the possible causes. A craving may also be an attempt to fulfill an unmet need such as fun, comfort, and/or love. One may also have a food craving in response to a need not being met. Food can serve as a temporary solution, an attempt to feel something we are missing (security, calm, joy), or to escape something we don’t want to feel (anger, sadness, anxiety).

By taking a deeper look into one’s cravings, the emotional issue(s) can be revealed and healed.

Explore your cravings by completing the thoughts below.

* My food cravings might be about fulfilling my need for…

* My food craving might be so I don’t have to feel…

* My food craving might be a replacement for…

* My food cravings might be to feel…

* My food craving might be a way to avoid the pain of…

Awareness is a key step in breaking free of food cravings. By being the detective of your indulgences you can determine what emotion, need, pain, or memory is the cause. By looking at the food craved and the situation that triggered it, the deeper root issues can be revealed.

Science + Psychology + Spirituality of Health & Wholeness1

The Worst Food for You!

Sugar – It is not just about the empty calories…

“The food you eat can either be the safest & most powerful form of medicine or the slowest form of poison.” Ann Wigmore

Most people know it is in their best interest to avoid sugar but do you know why? People often have a love/hate relationship with sugar.  Intuitively people know it is harmful but it tastes so good, so good it is hard to resist.  Everyone knows what it feels like to be in the grip of a sugar craving.  Sugar can have such power because it is a highly addictive substance. Most importantly, sugar is an anti-nutrient that robs the body of essential vitamins and minerals and causes serious harm in a number of ways.

Sugar harms your health by…

  • Suppressing your immune system
  • Promoting systemic inflammation
  • Promoting glycation, a process that accelerates aging
  • Raising insulin which leads to weight gain, aging, insulin resistance, hormonal disturbance and eventually diabetes and heart disease
  • Suppressing the release of human growth hormone needed to maintain healthy organs, tissues and muscle
  • Damaging blood vessels and negatively impacting cholesterol levels
  • Feeding and leading to overgrowth of yeast and bad bacteria
  • Feeding and promoting cancer
  • Causing hyperactivity in 50% of children

That Sneaky Hidden Sugar: Sugar hides in many places so you need to become a detective. Get in the habit of checking nutrition facts (4g sugar = 1 tsp) and ALL ingredient labels.  Look for anything with the name syrup, nectar, crystals or juice in it and beware of terms ending in –ose.

The following are some other names for sugar: sucrose, high fructose corn syrup, honey, cane juice/syrup, corn syrup, maltodextrin, dextrin, fructose, malt.  Sugar is lurking everywhere; tomato sauce, salad dressing, cereal, BBQ sauce, yogurt, peanut butter, marinades, sports drinks, ketchup and even bread!!

So how much is too much? You will get a different answer depending on which health organization you ask.  So to take the middle ground, limit your intake of added sugar to 25 grams or less per day…the lower the better really.

Good News: There are ways to more safely satisfy your sweet tooth, on occasion of course. Choose natural sweeteners like stevia, coconut sugar, and xylitol which are my favorites! Others include raw honey, brown rice syrup, yacon syrup, molasses, date sugar and more.  There are a variety out there and one for every need. Each natural sweetener has its benefits and varying effects on blood sugar levels so continue to use in moderation.

Avoid ALL artificial sweeteners.

Although the natural sources are way better than refined and artificial sweeteners, it is always best to minimize consumption of all sweeteners.

Every person is capable of ridding their diet of sugar and freeing themselves from sugar addiction.  Start by counting your daily intake and make a conscious effort to lower your intake from there.  It is all about progress.  Start upgrading your food and beverage choices by reading labels and replacing high refined sugar items with lower sugar, naturally sweetened items.  Before you know it, you won’t even want a piece of cake and you will be totally satisfied with berries for dessert or a sweet potato at dinner!

Go you!

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Eating Healthy with a Busy Lifestyle

“But I don’t have time to eat healthy” is something I hear all the time. It can be challenging to eat healthy with a busy schedule, but it is totally doable. It is true that we live in a crazy, fast paced world these days and are faced with many challenges. Most people are juggling way too much at once. This often results in letting some of our usual healthy habits go right out the window. For many people, the first to go is diet.

People living with a hectic schedule and too many commitments end up eating whatever they can get their hands on, and timing becomes inconsistent. The resulting poor quality food choices and imbalanced meals set a person up for deficiency, weight gain, low energy and risk of illness (to name a few).

Let’s remember, being healthy and taking care of your body is a priority, right? In my opinion, if you are not in good health and do not feel well, then it is impossible to be your most vibrant self and enjoy life to the fullest. So, let me give you some guidance on how to maintain a healthy diet with a busy lifestyle.

Meal Prep:
• Plan meals/snacks in advance – chop/cook/prepare meat, grains, veggies. Choose one or two days a week to do most of your prep and store for the week.
• Pre-portion snacks in small bags/containers so they are all set and ready to grab-n-go. ex. veggies, nuts, seeds, whole grain crackers, hummus, almond butter.
• Make extras and have leftovers. Store them in the refrigerator or freezer, ex. chicken, grains, veggies, salads etc.
• Make large portions of basic foods, store in separate jars and flavor differently for variety. ex. make a big batch of oatmeal and distribute in different portion jars using a variety of flavorful additions in each (nuts, berries, seeds, cinnamon, chopped dates, stevia). This works great with all grains like quinoa, rice and millet.
• Make your own spice mixes or buy already made mixes without preservatives or artificial ingredients. These can be used to flavor meat, fish, grains and veggies for a quick and tasty meal. Simply coat meat or fish with a healthy fat, sprinkle on the herb mixture and cook. Do the same for veggies and grains. This can be done when baking right in the pan to avoid any mess at all!
• Make a large batch of your own healthy salad dressing to last you the week, switch it up each week.
• Prepare a large mixed salad to last you a few days. Dice up some leftover cooked chicken or fish and you have lunch.
• Store food/snacks/condiments at work or the office so you have healthy options always available. ex. salad dressing, lettuce, sliced meat, canned salmon, tea bags, nuts/seeds, fruit, whole food shake mixes (ex. Vega) or protein powder, bars, yogurt.
• Keep a blender or smoothie mixer at work for an afternoon or morning snack
• When unable to cook on your own, buy pre-cooked chicken, turkey burgers, shrimp, canned salmon, brown rice, etc.
• Carry a large water bottle with you at all times.
• Do some research to find healthy restaurants in your area for quick take-out during your lunch break or to pick something up on the way home for dinner. Know your go-to places.

Quick and Healthy Snacks: raw veggies and hummus/guacamole (homemade), rice cake and nut butter, fruit salad, avocado/tomato and rice crackers, nut butter and apple/banana/celery, plain Greek yogurt with stevia/cinnamon/berries, herbal tea, smoothie/shake, nuts and fruit, roasted seaweed, rice crackers and fresh salsa, homemade trail mix, hard-boiled egg, ½ turkey wrap, Vega shake/smoothie, sliced meat (apple gate), pumpkin or sunflower seeds, goji berries, bars: Lara, Vega, Goodonya, Rise.

Shopping:
• Shop at the farmers market
• Buy extras, think and plan ahead
• Make a shopping list with meal ideas and snacks in mind
• Shop the perimeter of the store first and fill the majority of your cart with these items
• Stop by the freshly prepared meals section at your local food store when needed

Do you have a favorite quick meal or snack or a strategy you use to maintain a healthy diet with a busy lifestyle? If so, please share!