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

We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

By: Dr. Sarah Vincent, ND

Vitamin D is essential to your body’s functioning and overall health. Vitamin D is a fat soluble vitamin so it requires fat in order for it to be efficiently absorbed by your body.  Vitamin D helps the body absorb calcium from food and supplements which helps build bone density. 

What does vitamin D do? 

It helps your body absorb calcium to help build strong bones and teeth, it strengthens your immune system (and may inhibit the development of autoimmunity), it strengthens your muscles, helps with cell differentiation (prevents abnormal cell growth) and helps to carry messages in your brain and may help with mood and cognitive function!

Which foods have significant amounts of vitamin D?

Have some fish for dinner! Fish such as snapper, whitefish, mackerel, salmon, trout, halibut, sardines, herring, and tuna are highest in vitamin D. Fortified beverages such as cow, soy, almond and coconut milks also have significant amounts. Mushrooms are not typically a good source of vitamin D, but some companies are now growing their mushrooms under UV light to promote vitamin D production. Dole’s Portobello mushrooms are grown this way and will give you roughly 400IU of vitamin D per cup of diced mushrooms.

Get outside!

If you spend a lot of time outside in the summer, you’re likely getting a healthy dose. Solar UVB (ultraviolet-B rays: wave length 290-315nm), stimulate the production of vitamin D in your epidermis. Most people can get their full requirements of vitamin D, just from being out in the sun two to three times a week for 30 minutes! 

So how do you get the vitamin D that you need? According to Dr. Holick, as little as 5-10 minutes in the sun, three times a week, at peak times (between 11am and 2pm), during the months of March to late October, should be enough for the average light-skinned individual to get their required dose and provide storage for vitamin D shortage during the winter, with minimal risk of skin damage. (3) Note that light exposure through a window doesn't work.

  Beginning Wednesday October 2nd, 2013, Dr. Sarah Vincent, ND will be hosting B12 Happy Hour!  Get your mid week energy boost, to get you over the hump and feeling great all week long!

What is B12 Happy Hour??? It’s a two-hour window between the hours of 5pm and 7pm, where vitamin B12 injections can be done on a walk-in basis. This process takes about 10 minutes.

  What is Vitamin B12? 
B12 is also called cobalamine. It is one of the eight water-soluble B vitamins that your body needs. In short, B12 is a vitamin that your body needs, to maintain healthy nerves, a regular metabolism, and it is also required to help you body make blood.

Who can benefit from B12? 
Pretty much everyone! Vegetarians, vegans, anyone who is stressed (almost everyone), fatigued, or has anemia!

What more can B12 help me with? 
Here’s a quick list of way that B12 work in your body…

#1. Healthy brain function and nerve development. 

#2. Depression, memory loss, and fatigue. 

#3. It can lower your risk for heart disease.

#4. Anticancer effects. 

#5. Anti-allergy effects. 

#6. Many medications lower B12 in the body.

Here is a short list** of a few more common medications that lower your B12 levels. If you are on any of the following medications, I recommend you speak to your Naturopathic Doctor, to set up a regular schedule of B12 injections.

            Metformin (Glucophage), All birth control pills, Phenytoin, Phenobarbitol,  Primidone, Colchicine, Methotrexate, Colestipol (Colestid),
 Cholestyramine (Questran), Colsevelam (Welchol), Cimetidine (Tagamet),
 Famotidine (Pepcid AC), Ranitidine (Zantac), Esomeprazole (Nexium),
 Lansprazole (Prevacid), Omeprazole (Prilosec), Zidovudine (AZT,
 Combivir, Retrovir)

*** The above list of medication is not an exhaustive list. To know more about the medications your doctor has prescribed for you are, please speak to your medical doctor directly or make an appointment to speak to your Naturopath.

What other occasions call for B12 supplementation?

#1. Alcohol!  Planning a big night out? Going on vacation?  Excessive alcohol consumption over a short period of time can cause B12 levels to drop significantly!

#2. Smoking~~ May reduce vitamin B12 levels

What about adverse side effects?  B12 has extremely low toxicity and even taking enormous amounts does not appear to be harmful to most people. Having said that, there are no benefits in taking enormous dosages of B12.

Have more questions about B12 and B12 injections?  Book your FREE 15 minute consult NOW with Dr. Sarah!!! 

By: Dr. Sarah Vincent, ND