The Importance of a Good Poop !

This email today may be one of those emails you don't enjoy reading/hearing about - but regular bowel movements (BMs) are a critical component of our health!  Constipation is something I see on a regular basis (and talk about) with clients, and it's important when working on your weight loss, to also work on strengthening your digestive system and enhancing your BMs overtime (to eliminate toxins from your body and create a healthier terrain)!

When you're not having a regular BMs everyday (optimally 2-3/day) - it's hard to feel healthy, and you definitely won't feel as lean (due to the bloated abdominal discomfort you'll most likely feel).  And the longer this waste remains in your colon - the longer undesirable by-products (toxins, excess cholesterol, excess estrogen, etc.) will be permitted to reabsorb into your system.  Constipation can lead to headaches, fatigue, increased menstrual pain and cramping, acne, and other signs of toxicity.  AND I've seen it also play into more stubborn weight loss!  The more toxins circulating through your body (and not being eliminated) - the more inflamed you'll be!  And inflammation of any kind (whether it's due to toxins, stress, lack of sleep, food sensitivities/intolerances, etc.) will slow down or completely stop weight loss (no matter how hard you work at it).
The stronger your digestive system --> the stronger your immune system --> the stronger your metabolism --> and the healthier you are overall!

WHY does constipation occur?  It's generally linked to a number of reasons - but the main two reasons are: a low-fiber diet and not enough fluid/hydration.  Other reasons could be: medications, stress, eating foods you're sensitive/intolerant too such as wheat or dairy, IBS, an underactive thyroid (hypothyroid), etc.

IF you are struggling with constipation (less than 1BM/day), you can definitely do things every day to improve this and move back to normal BMs!  I've worked with many clients who came to me constipated, and by the end of the 10 weeks (or longer) - they were having 1-2 regular BM's per day!  AND feeling so much better/healthier/leaner!
Here are some tips if you are struggling with this:

• WATER - you must make sure to drink enough water all day long...  and sometimes warmer drinks (like a hot lemon water or herbal tea) can even enhance movement

• FIBRE - aiming for 25-35g of fibre/day is the rule of thumb (to avoid constipation):
• 1/2 cup lentils = 8g
• 1/2 cup black beans = 7.5g
• 1/2 cup cooked barley = 6g
• 1 cup cooked quinoa = 5g
• 1 cup cooked oatmeal = 5g
• 1 cup whole wheat cooked spaghetti = 6g
• 1 cup cooked brown rice = 3.5g
• 1 slice whole wheat bread = 1.5g
• 2 Ryvita or Wasa crackers = 3g
• 1/3 cup bran = 14g
• 1/2 cup all-bran cereal = 6.5g
  
• 1/4 cup almonds = 4g
• 2TBSP of chia seed = 10g
• 2TBSP of ground flax seed = 4g
• 1/2 avocado - 7g
• 1/2 cup raspberries = 4g
• 1 medium apple = 4.5g
• 1 pear = 5.5g
• 1/2 cup strawberries = 1.5g
  
• 1 cup green peas = 4g
  
• 1 cup broccoli = 5g
• 1 medium baked potato (with skin on) = 4g
  
• 1 cup of most fibrous veg (bell peppers, cucumber, cauliflower, green beans, mushrooms) = 1.5g

• PRUNES have great laxative effects - eating 5 prunes or drinking 4 fl ounces of prune juice can quite often help relieve constipation immediately
• Using CHIA or GROUND FLAX SEED as your healthy fat every morning (2TBSP) can really help enhance BMs

• EXERCISE at least 20-minutes - 3x/week - movement on the outside ALWAYS helps movement on the inside

• Take VITAMIN C supplements - 3000-6000mg/day in divided does with meals (spread throughout the day - don't take it all at once)... Vitamin C is a natural laxative in higher doses
• Take a good PROBIOTIC daily to help replenish the healthy bacterial balance in your digestive tract (probiotics have been proven to help improve BM's overtime)
  • DID YOU KNOW - research from the Mayo Clinic (April 2008) has linked healthy bacterial balance (your good gut bacteria) with the ability to lose weight, and keep it off!  Furthermore - healthy gut bacteria also improve immune function substantially and therefore decreases systemic inflammation.

• If FOOD SENSITIVITIES are at play (with foods like wheat/gluten, dairy, refined sugar, alcohol, even caffeine) - this could be contributing to constipation!  Removing a possible food sensitivity completely for 30+ days could help you reduce inflammation and heal the digestive system enough to improve BMs

• And STRESS - the more stressed you are - the more likely you will experience IBS (irritable bowel syndrome) symptoms - including constipation!  Your gut is directly linked to your mind... So, the more you can relax when eating, and find ways to manage stress from day to day (deep breathing, exercising, going for a walk, listening to music, reading a good book, etc.) - the more likely your digestive system will strengthen and you'll have regular BMs.