Are You Constipated? 7 Things to Do to Get Things Moving Again

Let's face it. Little feels better than a good poop. You know the kind: slightly soft but formed into an "S" or "C" shape that seems to circle to toilet bowl. You stand up, feeling like you just dropped 5 pounds. Ahhhh. Every body is different, but if you're not having one of these DAILY, you may be constipated. 

Constipation can make you feel tired, heavy, crampy, bloated, gassy and/or cranky. And why shouldn't it? You have days' worth of waste sitting in your intestines going nowhere fast. Every day that goes by, your waste gets more compacted, making you feel worse. When it finally does decide to take the plunge, it comes out in hard, tiny balls that can feel like they're covered with thorns. Those "thorns" are the tiny tears they're creating around your bum hole. Nice, huh?

While you may have an underlying medical issue that should be discussed with your doctor, more often it is directly related to your diet. SURPRISE! Here are 7 things you can do to get things moving again:

1. Drink more non-caffeinated fluids. Water is best, but if you tire of it, try adding a splash of 100% fruit juice to it. Just to keep up with your daily fluid requirements, you should take your body weight, divide it in half and that's how many ounces of fluids you should consume...just to keep up. If you're already constipated, drink more until things loosen up a bit. NO CAFFEINE! Caffeine is a diuretic, meaning it pulls moisture from your body. When your constipated, you need all the moisture you can get. 
2. Eat your veggies and fruit! The two most important things you need when you're constipated are fluids and fiber. Veggies and fruits have both, especially when you keep the skins on. Eat them with every meal and between meals. Dried fruits (apricots, prunes, figs, dates, mangoes) are high in fiber, too, so try them for a change from the norm.
3. Eat more whole grains and chew them well. Brown rice and other whole grains contain naturally-occurring bran, which is fiber. As with all food, chewing is a critical part of digestion and should be something you strive to do more often. Our saliva contains enzymes that start breaking the food down before we swallow so our digestive tract doesn't have to work so hard. The more you chew, the more saliva you produce and the smaller the food particles become. Practice chewing more than what you think feels normal. 
4. Lay off the dairy. Dairy is binding. It's thick and gunky. Cheese, milk, sour cream, etc. can make your constipation worse, so try eliminating it from your diet, at least until your constipation clears up.
5. Limit your protein intake, particularly animal protein. Protein takes a while for your body to digest, especially of the animal type. When you're constipated, you want to give your intestines a break. When you start pooping softer poops, you can try adding small amounts of protein back into your diet.
6. Limit your white flour and sugar intake. White flour is void of any bran (fiber) and like dairy, is gunky. When you get flour wet, it makes a paste. It does the same thing in your intestines. It's also digested like sugar. Sugars are inflammatory to your intestines and the last thing you want is to increase the inflammation (swelling) in your intestines. 
7. Get moving. A brisk walk does wonders, especially in the morning. Not only does it invigorate your muscles and brain, but the contractions in your intestines that push your waste down and out. 

One note: if you're consuming lots of salads, fruits and juices already and still feel constipated, you may actually suffer from a different type of constipation that is triggered by an expanded large intestine (a contracted large intestine causes the most common form of constipation that is discussed above). Try prune juice and brown rice, and decrease your intake of raw foods and other juices.

Some of you may wonder about laxatives or enemas. While there are "natural" laxatives you can buy, I always recommend changing your diet first. You don't want to rely on laxatives every time you get blocked up. Instead of simply treating the symptom, you want to address the underlying cause of your constipation.

As far as enemas go, they too can become habit forming and actually weaken the large intestine's normal contractions. As they wash out the waste, they also wash out your beneficial flora that is basically your immune system. While probiotics can replenish your flora, it takes time to replenish. Try changing your diet first, then talk with your doctor.

Once you've tried the above recommendations, you should start seeing softer, more regular poops. If not, I advise you seek medical attention. Chronic constipation isn't something you should live with and can actually cause long-term health issues, especially with your colon. 

Here's to a good poop!

More Info on Preventing Alzheimer's Disease

One of my recent blog posts talked about how your diet can prevent Alzheimer's Disease. I've been doing more research and wanted to pass along this great article. If anyone in your family has ever suffered from this horrific disease, you need to read this. All of us are at risk, so please take the time.

What this report talks about are simple blood tests you can take to check specific levels in your body, eating habits that can greatly impact your risk factors and exercise. Of course, eating a whole foods-based diet has been found to prevent more diseases and conditions I can name here, but this is just one more reason to kick the processed food habit and go for things grown from the earth.

I think it's so cool how God has given us everything we need to be healthy. My son even said recently that one of his Discover Magazine's talked about how such a small percentage of plants have even been discovered and scientists are convinced these species hold the cures to virtually all disease. Not a chemical made in a lab, but PLANTS. FROM GOD. 

We all hear how blueberries, goji berries, kale and other fruits and veggies are so high in antioxidants. Did you know that the rich, deep colors of these types of produce are their defense mechanism? Plants don't have an immune system, but they do have defense mechanisms that protect them from UV rays, certain fungi and diseases. When we eat those foods, we ingest their defense mechanism, thereby strengthening our own. When you eat a varied diet full of all types of fruits and veggies, you are literally getting the best multivitamin man could never recreate.

Processed foods contain NONE of these vital nutrients. Many processed foods are "fortified" with vitamins, but rarely do those vitamins and minerals come from whole plant sources. They are often manufactured and processed themselves, diminishing their effects and rendering them relatively useless when compared to God's produce.

God is the creator of all good things. GOOD things. "Then God said, 'Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.' And it was so. The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good." Genesis 1:11-12 NIV

Artificial Sweeteners - Are They Really THAT Bad?

A good friend of mine and fellow critic of processed foods recently sent me an article about how Splenda may not be considered safe anymore. I found the same information again here. While I'm not at all surprised because of all of the research I've studied over the past several years, I realize many of my readers might still think these types of artificial sweeteners are okay, or maybe okay in moderation. This may sound extreme, but I think you're playing with fire if you think these chemicals are harmless.

Science has already confirmed that the chemicals and process to form the chemicals in many artificial sweeteners are toxic. I know of two people whose neurologists told them when they each complained of recurring headaches was to get off aspartame. They were drinking it in the form of Diet Cokes. Although he's not a scientist, Dr. Oz is a doctor and does his own research. Here is a link to an article that goes through the most popular artificial sweeteners and what they are actually doing to your brain and body. Here's another great one from a doctor who discusses the neurological and behavioral dangers of aspartame. Scary, I know.

We're always looking for the easy way out - we want convenience foods so we don't have to shop and cook. We want to lose weight so we look for artificially-sweetened foods and drinks to eliminate calories. Sure, we get our temporary results, but what is it doing to us long term?

I understand not all of you like to cook. I know not all of you can consume natural sugars, and we shouldn't be doing that much even if we can. But there are choices we can make that will greatly impact our long term health. I can guarantee you that if you choose WHOLE foods over PROCESSED foods (including refined sugars and artificial sweeteners), you are significantly improving your odds of living a long, healthful life free from doctors, meds and a host of ailments.

So what do you do if you need something sweet and you aren't supposed to be consuming artificial sweeteners or refined sugars? What else is there? 

1) Try to wean yourself off of your sweet tooth. It can be done and in less time that you may think. Because of the neurological effects of many artificial sweeteners and the fact that they are inherently sweeter than plain sugar, the more of them you consume, the more you will crave the sweetness of sugar. It's then a snowball effect. All sugars are highly addictive so it will take effort. You can do it though!

Start with a goal each day to reduce your intake and see how long you can go. Within a month, you'll crave sugar less and by the end of the summer, you may not even want those sugary snacks at all. You'll all the sudden be able to taste the natural sweetness in fruits and even veggies you never tasted before!

2) Choose natural sweeteners when needed. Try:

•  pure maple syrup
• local honey, agave
• brown rice syrup 
• unsweetened dates  
• molasses

Yes, these are all sugars and are digested similarly, but the are less refined and processed than table sugar and should contain NO artificial ingredients that could cause other side effects.

3) Check the ingredients of everything in your kitchen and in your shopping cart. Artificial sweeteners lurk in all sorts of places. If it says "diet," "sugar free," "low calorie," or "reduced calorie" you can be pretty sure it has artificial sweeteners. Ingredients to avoid are:

• aspartame
• acesulfame potassium (Sunett, Sweet One)
• neotame
• saccharine (Sugar Twin, Sweet'N Low)
• sucralose (Splenda)

Going natural is ALWAYS better than anything manufactured. Try alternative natural sweeteners and see which you like most and in what recipes. Since the jury is still out on many artificial sweeteners, at least you'll be ahead of the game if they determine more than just Splenda needs a warning label.

Can You Prevent Alzheimer's?

My beloved grandmother and my husband's grandmother both died from Alzheimer's Disease. My father-in-law is in early stages of Alzheimer's. It's such a scary and sad disease that robs the mind of memories that you thought you'd never forget. When my grandmother was sick, she didn't know who those closest to her were anymore. She didn't remember teaching me how to make an authentic New York cheesecake. She didn't remember letting me dress up in her fancy clothes and high heeled shoes. She didn't remember how we watched Johnny Carson together while I fell asleep cuddled next to her.

More and more research dollars are being spent on finding a cure, especially since several high-profile people have or had the disease. I found the following doctor, Dr. Neal Barnard, who appeared on Dr. Oz fascinating with his claim that he knows how to PREVENT Alzheimer's. It's a four-part series that I recommend you watch when you have time. 

Basically, Dr. Barnard said that when the plaques that are found in the brains of Alzheimer's victims are analyzed, they are filled with metals. He believes these metals, namely iron, copper and zinc, wreak havoc on the brain cells and destroy the connections that give us our memory. By reducing the amount of metals in our diets, he claims we can PREVENT Alzheimer's. But there's more. These metals bind with saturated fats in meats and dairy to cause the most harm. Dr. Barnard recommends the following diet from whole foods (not from supplements):

• lots of vitamin E - sweet potatoes, mangoes, walnuts and broccoli
• B6 - corn (organic), beans, brown rice and other whole grains like amaranth
• B12 - fortified cereals and fortified nut milks
• Folate - leafy greens like kale, asparagus and beans
• Antioxidants - blueberries and grapes

And he says you should drastically reduce or eliminate:

• Meat (especially red meat because of the high saturated fats)
• Dairy (the highest levels of saturated fats of any food group)
• Fish (he says most fish is contaminated because the ocean is so high in toxic minerals)
• Fried foods (again, high in saturated fats)

He recommends if you take a multi-vitamin, be sure to find one without minerals and not to take iron supplements unless your blood work shows you have anemia or significant iron deficiency.

To watch the Dr. Oz video, click HERE.

To go to Dr. Neal Barnard's website to read more about him and his research, click HERE.

Detoxing for Summer - Lighten UP!

Summer is almost here and there's no better time to de-sludge! The winter is long passed us but our bodies might be holding on to extra bulk we no longer need. If you're in the mood to clean things out and feel a little lighter, read on!

Our bodies can sometimes feel heavy, burdened and slow. One of the best ways to speed up the cleansing process is to EAT CLEAN. If you've been reading this blog for any amount of time, you know I push eating clean all year. I know it can be hard, especially around the holidays and celebrations, but summer is the perfect time to get started. Here's how.

1) Eat lighter fare. The harvest right now is plentiful with lots of greens, onions, beets, carrots, cabbage, garlic, parsnips, radishes, berries, brussel sprouts, broccoli, cucumber and summer squashes. These foods grow this season because they are meant to not only nourish you, but cool you from the inside out. That's why you feel like salads in the summer and stew in the winter. It's not just a "feeling," but a true necessity. Who wants a heavy chowder in the summer? Find recipes that use raw or lightly steamed veggies over long-roasted or boiled ones. Do quick sautes instead of foods that take a longer cooking time.

2) Make friends with veggie smoothies. The more fibrous veggies you consume, the faster you get rid of the winter sludge. Make the smoothie recipe from this site or get creative and try your own recipe. Keep in mind, smoothies should be 3 parts veggies to 1 part fruit. If your smoothies are mostly fruit, you're getting some good vitamin C but your also getting lots of sugars. Try a base of fresh oj, a couple of leaves of kale, juice of 1/2 - 1 lime, 1/4 of a cucumber, a handful of cilantro or parsley (great detoxifiers), a drizzle of honey and a few ice cubes. Add spirulina powder and flax or chia for extra nutrients!

3) Eat your greens! Greens are great detoxifiers. We're talking cilantro, parsley, lettuce, kale, chard, spinach,.mustard greens and collard greens.The chlorophyll in these veggies is so powerful. Aloe vera juice and chia (when wet) are gelatinous and pull toxins from the body.

4) Get off the cow dairy. Cow dairy is hard to digest, contains a lot of casein (which has been linked to all sorts of cancers), and makes you feel sludgy. Just as it is creamy in texture, it coats your insides and creates mucus. Goat dairy is much more digestible, contains less casein and is usually tolerated by people with dairy allergies.

5) Exercise. Fresh air is ideal but if you need to be indoors, you can still get some great exercise. Fill your lungs with air because oxygen is the best thing you can add to your blood, giving you energy and rebuilding cells. Get your blood flowing! Even a 20 minute brisk walk will do wonders for your energy level, mood and digestion. Stretch slowly and often to keep muscles flexible and release toxins. 

6) Drink lots of water. If you're releasing toxins through diet and exercise, you need to flush them out with fluids. Water is best, even with a squeeze of lemon or lime. Stay away from caffeine as this dehydrates the body. 

7) Stay away from processed foods! Processed foods are inflammatory and contain addictive ingredients that aren't good for your brain, nervous system or digestion. The less sugar, salt, preservatives and artificial ingredients you consume, the more efficient your body and immune system will perform. Remember: you are what you eat. Are you eating junk? Then you probably feel like junk. Eat clean and you'll feel clean!

8) Laugh. Alot. Laughter is one of the best medicines EVER and it's free. Spend time with family and friends, creating a fun environment where laughter abounds. Life is hard enough and there's likely not a bunch you can do about most of it, so you might as well laugh!

What do you plan to do this summer to lighten things up? Let me know!

The Link Between Food and Learning Ability & Intelligence

I recently read an article about the correlation between food and intelligence (click HERE to read article). It showed that children fed processed foods consistently scored lower than children fed a natural diet with plenty of vegetables, fruits grains, beans and legumes. I was just taking a lunch break and had the local news on and another study just confirmed these findings.

As parents, we take a vow to do whatever we need to help our children. How many rashes have we rubbed cream on? Throw up we've cleaned up? Bottoms & noses we've wiped? Friendships we've counseled them on? Pediatrician offices we've sat in? Concerns we've discussed with teachers? We stop at nothing to be good parents, yet when it comes to food, we often turn a blind eye. Why?

Food is an emotional phenomenon. We associate comfort with certain foods, fun with others. When we go out with our friends or spouse, it usually is centered upon food. Family gatherings would be downright intolerable without a huge spread! Super Bowl without chips? Food is everywhere, all the time. And we're teaching our kids how to eat. They model our behavior and eat what we allow them to eat.

While it can be overwhelming to take on another responsibility and teach our kids to eat nutritious food (after all, it's so much easier to give them what they want!), it's our job. If they don't learn it from us, who will they learn it from?

What I want to suggest is that we take a deep breath, close our eyes and just imagine what it was like in a simpler time. Food was found in the garden and in the pastures, not at the giant big box store. Meat was clean because the animals were healthy. Vegetables were eaten in season and manure was the only form of fertilizer. Butter was made from cream of a dairy cow and not from processed oils refined in a factory. There were modest but wholesome breakfasts, lunches and dinners - not snacks between every meal. Sugar was a luxury so it was rarely eaten. People ate until they were no longer hungry, not until they were so stuffed they actually felt bad after a meal.

In our rush to find the next greatest "convenience" food, we have forgotten what food is supposed to be - energy. Fuel. Pure and simple. Yes, we can enjoy it with friends and family, but can we step back and make it more about friends and family and less about the food? Is it the food that makes it so great or the relationships? 

Processed foods are such a far cry from the simple life I just described. They are a complete adulteration of what food is supposed to be. It's making us and our kids sick, stupid and cranky. With summer quickly coming, let's try to ease up on the food a bit. Eat what's in season. Eat local. Eat light and healthy. Challenge yourself to cook more and use a can opener less. Don't fill your body with packaged foods when everything you need to be healthy, strong, vibrant and ALIVE is growing in the ground. God is so good!

What about you? Let me know what simple things you wish were still around. I'd love to hear!

Snacks - Think of Them Differently!

If you're trying to eat healthier and cut out all the processed foods, snack time can be a challenge. What do you give your kids (or yourself) when bagged pretzels, chips, crackers, sweets and empty calories are a no-no? Fear not. You only have to change how you think about snacks.

The whole purpose of a snack is to recharge the body and satiate it until dinner. It is NOT supposed to fill you up like a full meal. Simple carbohydrates like the ones mentioned above fill you very briefly but raise your blood sugar (and often blood pressure if they're salty) so you have energy briefly, but then crash within a couple of hours. You've given your body nothing it can actually use except the temporary high of sugars (because your body processes simple carbs as sugar). What your body needs when it's tired or hungry is NUTRIENTS, not high carb processed junk.

Think of snacks as a small meal. If you have 5 minutes, you can make:

• Have any preservative-free deli meat, leftover organic chicken or beans from last night? Put it on an organic tortilla with some healthy goat cheese (and any veggies you can sneak in there) and make a quick fajita taco or grill it as a quesadilla. 
• Or wrap the deli meat around a good piece of cheese (preferably goat cheese) with some good mustard.
• Have some beans? Spread them on organic tortilla chips, top with a sprinkle of shredded goat cheese and stick them under the broiler for 2 minutes. Add a dollop of guacamole and salsa.
• Cut up some seasonal fruit and dip it in organic peanut butter mixed with local honey, or plain goat milk yogurt drizzled with local honey. 
• Kids love parfaits (who doesn't?), so layer the fruit and yogurt/honey with granola to make a pretty "dessert-like" treat.
• Make mini pizzas with English muffins or a hearty piece of bread - use that spaghetti sauce that's sitting in the back of your fridge, add some preservative-free ham pieces and some grated goat cheese. Pop it under the broiler for 3 minutes.
• Boil some edamame and sprinkle with kosher salt and fresh ground pepper.
• Spread hummus onto a cracker (I love Ak-Mak brand), add feta and a few sliced kalamata olives. Or cut up cucumber, carrots and celery and dip in the hummus.
• Make the roasted chickpeas (garbanzos) found in my Recipes section.
• Make homemade popcorn (1/3 cup organic corn and 1 Tbsp coconut oil with 1 Tbsp grapeseed oil on stovetop). Season with lemon and salt, or just salt, or make a seasoning
• Make a green smoothie (see Recipe section) and add a generous handful of pumpkin seeds to the blender for a boost of protein

If you think of snacks as a mini-meal, you realize the possibilities are endless. And you're giving your body real nutrients it can use to fuel you until dinner. 

If you are short on time and need a snack that travels:

• An apple or banana with a packet of Justin's peanut or almond butter
• A Lara Bar (see recipe on Recipes link to the right)
• Pre-bag your own trail mix so you can grab it when you need it - include lots of nuts, dried fruits and a few chocolate chips 
• Wrap preservative-free deli meat around cheese (preferably goat) & keep in fridge til needed
• Grab a mandarin orange (simple to peel) and a bag of pistachios or other nut
• Make the homemade granola recipe from this blog and put it in individual baggies to grab when you're on the run
• Make many of the snacks listed in the first section ahead of time so when your child gets home from school, their snack is ready to eat

Remember - we are natural beings CREATED to eat NATURAL foods. That is, food that is found in nature, not packaged food that claims to be natural. Big difference. The earth gives us what we need so EAT from the earth!

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