Poop's Power Hour
7/18/2014
Most people don’t find poop a pleasant topic of conversation, but our bowel movements need some time in the spotlight. Because if you’ve ever missed a bowel movement, or perhaps suffer from chronic constipation—you know just how debilitating it can be. Bloating, abdominal pain and painful pushes are just the beginning. It’s time to ditch the quick fix laxative, which could be causing more harm than good and get things moving, naturally. Your burning bowel movement questions answered: What is regular? What is “normal” will vary from person to person. Ideally, you are eliminating after every time you eat (2 – 3 times per day). That being said, if you are used to going once a day and you feel satisfied with that, it works for me! If however, you are only going every other day (or less) or more than 4 times per day, it’s worth further investigating. Why am I constipated? When your poop has left the premises, it could be due to a number of reasons. Stress, a diet low in fiber, dehydration, underactive thyroid and certain medications could all be playing in a role in your constipation query. Why is pooping so important? Imagine leaving all of your garbage in the kitchen when it’s hot out and leaving it there for days. That’s happening inside your body when things aren’t moving with momentum. Furthermore, those pesky toxins that haven’t made their way out are being re-absorbed into your system, exacerbating any problems you might already be dealing with. It’s time to deal—with the real. How to stay regular, naturally: Food One of the best ways to conquer constipation is with fiber. Fiber is the indigestible part of plant food that provides the bulk in the intestines, making that waste move. We should be consuming between 20-35 grams of fiber per day, and by aiming for 10 grams at each meal, you are well on your way to a fabulous fiber (and poop) filled day. The finest fiber choices: Apricots Broccoli Beans (Do legumes leave you gassy and/or bloated? Try soaking them overnight, to avoid the uncomfortable side-effects) Berries (Especially blackberries & raspberries) Chia seeds Ground flax seeds Plums, prunes, pears & apples Drinks: Fiber and water are the best of friends, so when you begin to increase your fiber, be sure to include more water. Fill up on this fabulous Flax Tea, guaranteed to get things flowin’. Flax Tea Recipe: 1 tbsp flax seeds 2 cups of water 1 tbsp chopped ginger 1 tsp cinnamon Simmer together for 20 minutes. Pour through a strainer and sip. The simmered flax will create this mucilaginous effect that is incredibly soothing to the digestive tract and helps poop slip right on out. Lifestyle Routine Our bodies love rhythm, and by carving out a set time once or twice a day to use the loo, you are facilitating this healthy habit. R & R When stressed, we tense up not only on the outside, but also on the inside. Taking some time for deep breathing or a short meditation will help to relax the muscles that could be restricting your fecal flow. Potty Position Toilets are a modern day invention, not designed with our digestive health in mind. Try raising your feet on a footstool or better yet, purchase a squatty potty. When you need a little help If your constipation continues, seeking the support of supplements could be just what you need. My top 3 suggestions for your number 2′s: Magnesium Citrate: Taking powdered magnesium at night can be helpful for constipation due to the fact that it draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation. Natural Vitality is a reputable brand. Probiotics: A healthy gut means a happy bathroom experience. This is due to the fact the good bacteria in our gut work alongside digestive enzymes to help breakdown food for a smoother elimination. Fermented food options include: sauerkraut, kefir, plain yogurt, tempeh and kimchi. If pills are more style – HMF Forte is a brand to seek out. Fiber Smart – Renew Life: This fiber supplement contains no artificial ingredients or preservatives, and is a healthy way to help you reach you facilitate your fiber needs. Simply mix in a scoop in water in the morning. And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here: www.clairelegresleyrhn.com By: Claire LeGresley Tea Source: Meghan Telpner
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Cravings: those intense, urgent desires for sweet and salty snacks. If cravings are the culprits standing in the way of your optimal health and slim down goals, well, you’re not alone. Whether it be a late night sugar fix, a calling for carbs or salty snacks – out of control cravings wreak havoc in healthy habit endeavours all too often. Discover how to kick cravings to the curb for good, in just 3 simple steps. Those poor cravings, they don’t stand a chance! 1) Know your triggers One of the most powerful ways to stop a binge is before it begins. Start by keeping a food journal to help indicate which foods could be causing your cravings. Be mindful of these common food triggers: □ Coffee □ Diet Coke or diet beverages □ Dried fruit □ Oatmeal □ Wheat □ Alcohol Is your sweet tooth sabotaging your goals? Well, it’s no coincidence because high-sugar foods increase your levels of ghrelin, a hormone that stimulates appetite and increases cravings. 2) Balance blood sugar Do you find it impossible to finish the day without a little something sweet? In order to bust this type of craving, blood sugar levels need to be stabilized throughout the entire day. Here is a handy dandy tip to help you - eat 3 in 3′s. What does this mean? Eat a balanced meal of protein, healthy fats and high fiber/ low glycemic carbohydrates, every three hours. Set a timer to remind you fuel up and wait for that craving to be ninja kicked to the curb. Need help planning some balanced meals? I’m here to help: □ 1 cup plain Greek yogurt + 2 tbsp of chia seeds + 1 cup raspberries (or mixed berries) □ 2 whole eggs + 2 tbsp avocado on whole grain toast □ Shake with 1 scoop of protein powder with 2 tbsp of chia seeds + mixed berries □ Lean, grass fed (organic) meat , baked sweet potato drizzled with coconut oil 3) Question your cravings “When you have cravings it’s a result of multiple physiological triggers that come together to signal you to eat, usually a sugary or salty food. In fact, the signal to eat can sometimes be so strong that no amount of willpower can overcome it.” However understanding why you have food cravings, gives you power over them. If carbs are your crutch when you’re feeling bored, sad, angry or stressed – stop blaming yourself. Put simply, carbohydrates calm us. This is due to the fact that they secrete serotonin, our feel good hormone. So it makes sense that when you’re feeling down, that your body instinctively asks for bagels, pasta and doughnuts. But this surge of good emotions is quickly followed by a crash. Cue - guilt, shame and frustration. So when carbs come a callin’:
When making your exchanges, be sure to match texture and taste in order to successfully bust cravings. □ Salty: Kale chips, dehydrated zucchini, sweet potato crisps, raw crackers (see: recipe of the week) □ Chocolate: Add cacao to smoothies/pudding. □ Ice cream: Try frozen coconut based smoothie □ Pasta: The next time you’re at the health food shop – pick up mung bean noodles or kelp noodles. Claire LeGresley, RHN And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here. |
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