https://www.evoeats.net/blog daily 0.75 2020-02-02 https://www.evoeats.net/blog/soul-bfaj2 monthly 0.5 2021-01-18 https://images.squarespace-cdn.com/content/v1/5ce592c8732098000152407a/1565797388353-ZNIL9DIOB2P9Q5AICP8I/Aro+Ha_0411.jpg Blog - Feed your Soul image shot at Ara Ha https://www.evoeats.net/home daily 1.0 2021-01-18 https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580593734417-CMZFPTEOTMYKO3EER4OP/girlbeach_467x311.jpeg Home - Lifestyle https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580598322032-AKXC0JCN3ZZKQC327Z6S/Page10.jpg Home - Because you deserve to relax https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580599031272-8XGOLXCCVALOG4CBLTV6/page12.jpg Home - Herbs, essential oils, and nutrients https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580593460079-3FUZW98TQ9MYT4JW7ZZB/food-salad-healthy-lunch_467x311.jpg Home - Diet https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580597268581-H83MNV2248JY56911XQE/Diet2.png Home - Focus on the way you eat Balance starts with food. Some would say that health starts in the gut. Feed your body, feed your soul, achieve balance. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580598515508-II5MXWV4960QE3FHDCOY/exercise.png Home - Focus on lifestyle The mind plays an important part in health. Stress causes chemical reactions in the body and brain to ready them for fight or flight. When stress turns chronic, digestion and absorption are negatively affected. The mind-body connection needs continuous maintenance. Exercise - Move every day. Yoga - Focus, center, breathe. Meditate - Quiet the mind, reset the system. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580599175049-3508T7I8WJJ4JBYVOF31/oil.png Home - Focus on natural support At times, the body and mind need support. Supplements nudge the body’s systems in the right direction creating better nutrition, gut efficiency, and overall well-being. Herbs/essential oils Prebiotics and probiotics Dietary Supplements https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1597342898548-H1VJBU1ENBDANI65RQN5/food+rainbow.jpg Home https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580593697825-BCDOZQ7U5J4X9O8RXYDQ/herbs_467x311.jpeg Home - Natural Support https://www.evoeats.net/lifestyle daily 0.75 2021-01-18 https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580915852541-P1S7CZ0X5KGQ8F1BT84I/image-asset.jpeg Lifestyle - Exercise Move every day Stress affects everyone. The body reacts to stress in different ways. When stress continues for long periods of time, the mind reacts with anxiety, depression, and coping difficulties. Stomach disorders often follow and can lead to other imbalances that show up as chronic disease [1]. Appropriate exercise – not too hard, not too easy – has been found to create a better mood and lower overall stress [2]. When the body is active, the stomach tends to work at peak efficiency. Walking at least 20 minutes each day is a great place to start. [3] Use best judgment when choosing an exercise routine. Exercise should increase the heart and breathing rates gently without stressing yourself further. Work with your health care practitioner to determine what is safe and comfortable. Try to be consistent and give your body a rest when you are experiencing flare-ups. Exercise over the long term can improve symptoms and is an important management tool [4]. Check in with your health care professional if conditions become worse or new symptoms appear. Here are a few resources for balance and exercise: Gastrodigestivesystem.com Everydayhealth.com ibsliving.today https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580916545521-RO4LSVPNDQ4C5E8TJK6C/image-asset.jpeg Lifestyle - Yoga Focus, center, breathe Yoga is an effective form of stress relief and can be very balancing. The practice of yoga is based on the focus of the mind-breath-body connection. Yoga has been around since about 3,500 BC and is a discipline which is recommended by the World Health Organization. [5] Practicing yoga creates an awareness and command over breath and movement causing a sense of calm, control, and relaxation. Over 20 million Americans are actively participating in yoga today [5]. Studies show that yoga helps improve IBS symptoms, sleep patterns, and stress management.[5][6] Yoga is very personal and postures can be customized for your specific needs and abilities. It is important to listen to the body and practice safely. This activity is about focus and should be soothing and calming. Talk to instructors and find one who can help you determine what is appropriate for you specifically. Check in with your health care professional if you experience new symptoms or your symptoms become worse. Here are a few resources for IBS and yoga: Yogainternational.com Artofliving.org https://images.squarespace-cdn.com/content/v1/5c5a514d65019f01a2cb2be5/1562685614642-K2SSG720H4HEGI2B7P7W/20140301_Trade-151_0124-copy.jpg Lifestyle - Meditation Quiet the mind, reset the system Meditation, yoga, and prayer have been found to cause a deep relaxation response – a state of healing rest – when practiced regularly. Research has shown that this state reduces stress, anxiety, blood pressure, heart and breathing rates.[7][8][9] Meditation is a technique that allows you to be completely present and breaks negative thought patterns and fixations. Emotions are processed and the mind is re-balanced easing the stress response and improving body balance. Just ten or fifteen minutes of daily focus can have lasting benefits. As you start, realize that some days will be more successful than others, keep at it. Here are some tips for starting borrowed from Zen Habits : Breathe. https://www.evoeats.net/natural-support daily 0.75 2021-01-18 https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580919383533-W8Z6DE8O0AG78S56DUL9/image-asset.jpeg Natural Support - Herbs/ Essential Oils Traditionally, since ancient times, herbs have been used as medicine. Some people call herbal medicine, botanical medicine, or herbalism. The use of herbs has been used to treat illnesses and imbalances in every part of the world. However, over the counter medicine in the form of teas, tablets, extracts, and oils – when used appropriately – can provide valuable support to the body. Herbs used traditionally for gut balance are: rhubarb, barley, tangerine peel, cardamom, licorice, aloe vera, turmeric, ginger, artichoke, St. John’s wort, bitter candytuft, peppermint, Chinese peony, and psyllium.[1][2] Herbs work best when they are used in combination. Five is the most that should be mixed. Peppermint essential oil (when properly diluted) has shown the most promise in research.[3][4] Herbal teas often help reduce stress and are a delicious way to get some plant support for the body. Try different mixtures to see what you like and what works for you. Use herbs in food. Eat your medicine. Grow your own! Start a garden and make your own cup of peppermint tea. You control the quality and freshness of the plant medicine you are taking. Herbs are hardy, very forgiving, and easy to grow. Be aware that herbal therapies can interact with other drugs and can be dangerous for pregnant, nursing mothers, and children. All herbal therapies should be avoided 14 days before surgery. Look for teas and herbs that are from reputable brands and are not faded, discolored, and stored in bulk jars. Try to find organic and wild-crafted herbs for medicinal use. Check in with your health care professional if conditions become worse or new symptoms appear. Verywell.com Livestrong.com https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580919713724-JO8EM40E9FVIBEXEN1BA/image-asset.jpeg Natural Support - Prebiotics And Probiotics Our gastrointestinal (GI) tract is home to millions of bacteria. Beneficial bacteria help us by metabolizing food and producing needed nutrients. Some act as a line of defense against overgrowth and overpopulation of harmful bacteria. Some are essential to the immune system and greatly affect our ability to ward off disease. Harmful bacteria break down food particles and create byproducts that make us feel bloated, gassy, and full. Scientists have not determined what dictates the type of bacteria we have in our gut, but many of us have thrown off the balance between good and bad flora. Studies have shown that supplementing with probiotics can help reestablish good bacterial colonies, in turn supporting bodily balance[5]. The microbiota most studied and added as probiotics so far are Bifidobacterium and Lactobacillus. You can find these bacteria in supplements and fermented foods like yogurt and fermented foods. Changing your internal flora can take a little time. Give it a couple of weeks. Everyone is different and what works for one person may not work for another. After a few weeks, if there has been no change, try a different formulation or seek professional advice. Always be aware of any negative changes and realize that probiotics are living bacteria. Those with immune disorders, serious infection, or being treated for cancer should not use probiotics.[6] Discontinue immediately and seek the help of a health care professional if symptoms become worse. Prebiotics are food to the good bacteria (probiotics) and help to establish and sustain their colonies. So far, research has shown limited success for the use of prebiotics, but I will continue to watch for future research and update helpful information. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1610916371718-DAHMRDIHBXH0WWWEYLIY/image-asset.jpeg Natural Support - Dietary Supplements Photo by wildpixel/iStock / Getty Images https://www.evoeats.net/contact daily 0.75 2021-07-08 https://www.evoeats.net/appointments daily 0.75 2020-02-02 https://www.evoeats.net/diet daily 0.75 2021-01-18 https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580596427608-BBD4MA32QKDECXX4A7KO/raspberries-fruit-dessert-red.jpg Diet - 1st Level - High Fiber Diet A great place to start - a diet for everyone. Fiber comes from plants – by boosting your intake of fruit, vegetables, and whole grains you give the body what it needs to achieve balance. Examples of high fiber foods include: apples, bananas, avocados, green vegetables, zucchini, celery, cauliflower, most root vegetables, nuts, seeds, whole grains. Recommended 30-38 grams for men, 21-25 grams for women. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580596458316-X1YUK156NFXBAEEPU152/rsz_fotolia_89309017_xs.jpg Diet - 2nd Level - Gluten Free Diet Especially for those that are non-celiac and gluten sensitive Gluten is a protein found in wheat, barley, malt, and rye. Products made with these grains can cause inflammation and a negative body response. Many products and recipes are available to support sensitive individuals. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580596513576-Q68F781DJCYZETZN132R/rsz_fotolia_107113561_xs.jpg Diet - 3rd Level - Paleo Anti-inflammatory and for auto-immune challenged A way of eating based on unprocessed, clean, whole food. Rich in fruits, vegetables, meats, seafood, and nuts. No grains and dairy here. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580596545908-5CZCTGYSG86973Z48AEU/rsz_fotolia_86352729_xs.jpg Diet - 4th Level - Low FODMAP Diet Especially for extreme sensitivity to carbohydrates Very successful in helping to control symptoms of imbalance in research! Switch out foods found on the high FODMAP list for those that are lower. Onion, garlic, wheat, and processed foods are limited and are reintroduced after 4-6 weeks. https://images.squarespace-cdn.com/content/v1/5e35c8d91ca58730c0df9cb3/1580596567453-5F4G3HUJWWG1QICH3WVL/pexels-photo.jpg Diet - 5th Level - Elimination When other diets don't work Seek professional help. A diet with safe foods is implemented and single foods are replaced one at a time to identify trigger foods. Eventually high risk foods are reintroduced to determine lasting sensitivities.