I'm about to break it down for you here, but first, let's talk about WHY it is important to have a good poop!
Here's the deal: Your body is a machine, and your machine should be running smoothly and efficiently. When it is not, just like a car sputtering along, your body begins to feel pretty darn crappy (pun intended).
Bowel movements are a natural part of your body releasing toxins and waste. When you don't release the toxins from your body you get "backed up" and this can lead to headaches, bloating, pain, and even nausea. My biggest concern is that when constipated, your colon gets compacted. This compaction may interrupt the function of the bacteria that is housed in your colon. There are trillions of bacteria in your colon that protect your gut and produce vitamins, specifically vitamin K, vitamin B's and biotin. When these guys can't do their job then your body can become deficient. (1)
When you have a vitamin K deficiency, you could experience heavy menstrual bleeding, easy bruising, and may bleed form rectum, nose or gums. Biotin deficiencies can lead to dry, scaly skin, hair loss, brittle hair, fatigue, insomnia, and loss of appetite. B vitamin deficiencies range from weakness, lightheadedness, heart palpitation, nerve problems, numbness and tingling, vision loss, and even constipation! You can see how this may be a vicious loop, and you can see how important it is to resolve constipation and get your micronutrients in balance.
People vary in their bowel movement habits, but you should be moving your bowels at least once every day, preferably move them every time you eat a large meal.
If you are having a bowel movement less than once/day, then you may have constipation. If you have fewer than 3 BMs/week, then for sure you have a problem.
If you are straining to pass, have a feeling of fullness after having a BM, or have hard, pebbly poops, these could also be indications you have constipation.
I have seen plenty of patients who say they do not have constipation, as every time they eat a Big Mac or other greasy food item they have to RUN to the bathroom! This is a whole other problem, but still points towards a failing digestive system. This may be Irritable Bowel Syndrome, Colitis, Dysbiosis, or Inflammatory Bowel Disease. Either way you still have a problem!
Fully formed, medium brown in color, may hang out in middle of toilet (doesn't float on top or sink to bottom), and you shouldn't really have to wipe your buttocks after a good poo.
If you have hard, pebbly, poo, or pencil-like stools, loose stools, or stinky stools, these could all be indications of different issues in your body, like bacterial infections, fungal overgrowth, parasites, impacted colon, hyper-motility, or protein or fat malabsorption.
Constipation is one of the most common digestive problems in the U.S. and something that is correctable for sure. You just have to find the right key to unlock your potential for greater health.
Here are the five most common reasons I see people have constipation:
Poor Diet - Most people today are eating a processed food diet, high in McDonald's or other fast-food and packaged meals, and missing out on the nutrients that facilitate good bowel movements. It is essential to get fiber in your diet, which means, eat more plants!
Stress - Stress plays a HUGE role in motility and digestive function. When you are stressed, your nervous system goes into a fight or flight response and causes your digestion to S-T-O-P. Think about it: when you are running from bears or tigers the last thing you want to do is stop to poo. No! You are running like crazy! your heart beats faster, your pulse races, your vision improves, and your digestion stops.
Consider how much stress you really are under! We all have it, and today it seems we have more stress than ever considering the state of the world today. That means we all have some side effects of stress (which there are a lot) and constipation is a huge one.
Dehydration - Let's get this straight: you should be drinking half your body weight in ounces every single day! And if you live at altitude like me, you need to drink more than that. If you are not drinking enough water you are not going to move your poo. Nor are you going to have a body that is pain-free and a nervous system and brain that works well too.
Sedentary Lifestyle - Yep! You've got it! If you aren't exercising you are going to have a sluggish everything! Sluggish body, mind, liver, digestive tract, etc. Get up and MOVE YOUR BODY! It doesn't have to be outrageous either. 20 minutes of vigorous movement, getting your heart rate up and breathing a little harder than normal should do the job.
Certain Medications - If you are stopped up first look in your medicine cabinet. You may be taking something that is causing your problem. The primary drugs that cause constipation include NSAIDS like Motrin or Aleve, opioid drugs like Vicodin, Dilaudid, blood pressure meds, some antidepressants and antihistamines. There are more, but this will get you started.
Some supplements can even cause constipation, especially iron supplements. Others include berberine, excessive vitamin D, NAC, chlorella, and more. This is exactly why you need to work with a practitioner who can check your body and give you a specific protocol to support your body's needs. Not every supplement is right for everybody!
If you are taking an iron supplement, you may want to consider taking a whole-food form so that you don't as big of a chance to get the side effects of traditional iron therapy.
Well, if your concerned, have a conversation with your doctor. Otherwise, look at the five primary reasons I see people experiencing constipation, you can use that as a guide. Get some exercise, dink more water, reduce your stress, eat more vegetables, and try to reduce your medications (with your doctor's help of course).
Others things that may help include reducing alcohol and caffeine consumption, and when you have the urge to go poo... GO POO! You could also try adding probiotics to your diet and eating prunes as well as more high-fiber foods.
Be mindful of laxative usage, and never use them for more than 2 weeks. Your body could become dependent and then you have an even bigger issue.
If you are looking for a little more guidance, schedule a consultation and let's get you on the road to healthy!
You will love this conversation with Jenn Lane, P.T. She lays down truth around being a healthy woman, how to restore function to your lady parts, and educates about the different techniques you can use to improve sexual pain, incontinence, and bowel control. Just because you've had a baby doesn't mean you can't have control of your own body.
0:00 Incontinence is Not Normal
0:42 Turn Your Soul On! Radio Introduction
1:08 Introduction to Jenn's Work, Holistic Physical Therapist
2:28 You Don't Have To Stay Stuck In Your Story
3:25 You Have The Power To Change
4:23 Overcoming Being Hit By A Car
7:45 How To Effectively Address Pain Patterns
12:20 How To Release Emotions Stored In Your Tissues
16:34 Treating Urinary Incontinence, Sexual Pain, & Bowel Control
26:49 A Tool For Your Pelvic Floor
33:54 A Resolution for Diastasis Recti
40:51 The Growth Of Jenn Lane
44:25 Where To Find Jenn Lane, P.T.
45:33 Closing The Convo
Following The Whisper of Grace…
Beth Kearns shares with you how she received her message to become an acupuncturist after working in unfulfilling jobs. She teaches at the Institute of Taoist Education and Acupuncture and brings forth a very beautiful essence in the world of healing. This woman works magic and shines a light of radiance that you will love.
Everybody needs omega 3's, 6's, and 9's, and your body doesn't produce them so you must get them from food. If you miss out on these nutrients you become ill and predisposed to chronic diseases, which is why the are called "essential fatty acids".
All fats have different functions in the body and your 3-6-9's are used for different things like blood clotting, cellular function, hormonal status and inflammatory processed in your body.
Of course inflammation is good when you need to beat infection or injury, but it is a real problem when inflammation becomes chronic and systemic. This type of inflammation appears to be the root of essentially all chronic diseases like cardiovascular disease, diabetes, cancer, Metabolic syndrome, Alzheimer's, you name it.
Scientists believe inflammation to get out of control when there are too many omega 6's consumed and not enough omega 3's. In our country we are eating a lot more omega 6's than 3's as 6's are found in many processed and packaged foods. I have found these ingredients even in the high-quality packaged foods that can easily be considered "clean".
It's not advisable to simply eat more 3's to compensate, as too many omegas has risks as well. These fats are very reactive and bind with oxygen to create free radicals that cause cellular damage, one of the underlying causes of cancer.
Your best bet is to eat fresh. whole foods. That's a great place to start, and when cooking avoid vegetable, corn, soybean or cottonseed oil. Those are the oils highest in omega 6's. Instead, use coconut oil, grass-fed butter or olive oil.
Most conventional meats are fed with corn and soy, which in turn creates a meat lower in omega 3's and higher in omega 6's, so go for organic, wild-caught and grass-fed meats as much as possible. Chicken and pork tend to be higher naturally in omega 6's, so go with leaner cuts of those meats when choosing them. Eggs are higher in omega 3's when pasture-raised.
If you are not eating much seafood it'd be advisable to take a fish oil supplement. There are different kinds, like Cod Liver Oil, Tuna oil and Krill Oil, which you can find pretty much everywhere, just be sure to get a high-quality oil as these can go rancid and then you are creating a bigger problem then you started with. For a deeper dive on this check out this post, "Are Your Supplements Harming You?".
My highest recommendation is to get your omega ratios checked with a blood test. Once you see where you stand you can then know how to address the situation. All too often people willy-nilly stab at their healthcare and then wonder why they still have problems. Don't let this be you! A more intelligent way will lead to a better outcome!
If you'd like to get your omegas checked we can help you with that! We will send you a test kit and then to a lab in your area and you will be on your way. Reach out to get scheduled.
Here's To Your Greatest Health!
From Anxiety to Leadership ~ Emily Wishall Leads The Way
Join us for the first of the Ambition & Grace interview series! It is finally here and you get to be a part of this beautiful conversation. Emily Wishall is a Rolfer and Embodiment Coach and assists women leaders in deepening their experience in their bodies so they can own their power and bring their best. She shares with you her trials as well as a practice for you to do to embrace your own self in a more authentic way.
0:00 Emily On Feeling Fat From Age of 8
1:35 First Ambition & Grace Interview Series!
2:32 Boundaries & Doing What We Say
3:05 What Is An Embodiment Coach?
6:27 The Spiritual Aspect Of Embodiment Coaching
10:57 Disempowered Disconnection From Our Bodies
12:43 An Emotion Lasts 90 Seconds
14:35 Wildly Successful Women
16:10 Emily's Transformative Path
18:35 The Biggest Struggle
22:00 You Will Never Belong Until You Belong To Yourself
24:49 Get Into Your Own Body ~ A Practice
29:57 Head Space vs. Womb Space
32:44 Art Of Feminine Presence 5 Class Series
34:05 How To Connect With Emily
35:00 Where Ambition & Grace Came From
35:45 How Emily Turns Her Soul On!
38:53 Why Ambition & Grace Interview Series Came To Be
Get your new moon ritual AND learn how to navigate the deeper, non-physical aspect of cleansing. We are at a time where we as powerful women need to wake ourselves up and stop living in our comfort zones so that we can show up in our authentic greatness. Dr. Brandy offers inspiration and guidance on how we can step into the magic of life.
The Break Down:
0:50 Topics For The Day
2:15 Let's Wake All the Women Up!
2:35 Angel Card Reading ~ Answered Prayers
5:20 New Moon Reading ~ February 4, 2019
6:40 Structuring A Ritual For The New Moon
14:20 How To Do An Intuitive Read On Yourself or Your Friends
22:58 The Spiritual Dimension Of Cleansing
23:18 Difference Between Cleansing and Fasting
24:55 The Role Dopamine Plays In Your Cravings
27:35 How I Push Myself Out Of Auto-Pilot
28:00 The Spiritual Dimension of Cleansing
34:54 Setting The Foundation of Stepping Into A New Stage of Life
38:26 Being with Your Feelings Without Drowning In Your Tears
40:10 What is Bio-Hacking for Women?
42:15 Make A Commitment To Yourself to CATAPULT!
Did you know your supplements could be making you sick?
Dietary supplements are not regulated by the FDA which it leaves the door wide open for consumer risk and fraud. I know we like to think that if it's on the market it has to be safe... NOPE! Don't kid yourself. Yes, technically the companies are supposed to be inspected and report ingredients and changes to formulas to the FDA, but it doesn't necessarily happen. Money talks people, and many companies will cut costs by using the cheapest ingredients, even though they may be laced with toxins and un-bioavailable.
Consumer Reports: "And while supplements are technically held to the FDA’s Current Good Manufacturing Practices, it doesn’t do enough to monitor facilities for compliance. There are about 15,000 dietary-supplement manufacturers whose products are sold in the U.S., according to a 2015 study in the journal Drug Testing and Analysis. Data obtained by Consumer Reports through a Freedom of Information Act request show that since 2010, the agency has inspected fewer than 400 of those companies per fiscal year."
Not only are these companies unregulated, the labels may be a BIG FAT LIE. LabDoor, a independent testing company, researched 30 top-selling fish oil supplements and found that six of those studied had, on average, 30% less omega-3s than stated on the label.
Authorities in New York State "conducted tests on top-selling store brands of herbal supplements at four national retailers — GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants, and in some cases substances that could be dangerous to those with allergies".
Many companies that sell workout supplements have been accused of spiking their protein powders with cheap fillers and have also been found to be mislabeling the amount of protein that is actually in a serving.
In the movie Bigger, Faster, Stronger, primarily about steroid use, gives a peek into how some supplements are actually being made in bathtubs! You've got it, you have NO IDEA what is in your supplements.
You can check out the trailer here.
When companies are putting unlabelled fillers in supplements, there is just no telling what you are actually getting. And even more, the way some of these ingredients are processed are outright harmful.
For example, many synthetic B vitamins are processed using formaldehyde, coal tar, GMO corn syrup, and/or ammonia. PLUS there is ample evidence that synthetic B vitamins commonly do not have the same bioavailability as vitamins in their whole food form. Nothing can compare to nature. This is why I primarily prescribe whole-food nutritional concentrates. This allows you to get concentrated doses of specific nutrients to affect change in physiology that you just can't do with salads and beets alone.
It has been reported that unsuspecting customers may be buying counterfeit nutritional products from third party sellers like Amazon.
Naturalnews.com points out how fraudulent companies unlawfully use copyrighted material and look-alike packaging of popular supplement companies to market counterfeit formulas.
You may look at the ratings and see 5-stars, but be weary as Amazon has a policy of assigning the same high-star rating to ALL products it believes are identical to any original manufacturer’s products. That means if a Standard Process Supplement has a 5-star rating, then the counterfeit product automatically gets one too.
This is not Amazon's fault. they do not realize the seller is a fraud.
I know this is a lot to take, especially if you are like most of my community, and have been taking supplements so that you can be proactive with your healthcare. There is a way to navigate the system and ensure you are getting high-quality supplements in your diet.
First, simply stick with the manufacturer of high-quality products and you will be fine. Yep, they will cost more than on Amazon, but you have to ask what the long-term cost is if you put toxic products in your body...
Your best bet is to work with a Functional Medicine Practitioner or Naturopath so that you can be prescribed the appropriate supplements for your body. Every body is different and a practitioner can figure out what your body actually needs to work at optimum health. PLUS practitioners have access to supplements that are way more potent that what you can buy in the store. These are called practitioner-prescribed lines and is the only thing I put in my own body. Don't trust it if you see these practitioner-prescribed lines on Amazon.
I occasionally have a patient that disregards the Amazon scam and then asks me if their side effects are normal. I cannot tell you, since we don't really know what was in that package.
I personally do a Micronutrient Test that essentially looks inside the white blood cells at long-term deficiencies so I know exactly what to prescribe, that way we know that we are supporting your body in the appropriate way and not over-supplementing you. Then I use practitioner-prescribed lines to give you the most potent and effective treatment plan possible.
The practitioner-prescribed lines that I use have Good Manufacturing Practices and use third party testing for potency and to ensure there are no toxins in their products. It's a beautiful thing!
23,000 people per year end up in the ER after taking a supplement!
There are a number of reasons for this, I am sure, and, if you want to get the most out of your supplementation protocols and ensure you are moving yourself TOWARDS HEALTH, then work with a practitioner who can help you sort all of it out for yourself.
Rituals have been performed for millennia, and for good reason. They help us live intentional lives, stay tuned into our purpose, and help us take responsibility for our direction in life.
This thought-provoking conversation will awaken you to the rituals in your life that you may or may not know you even do, and she helps you determine if your rituals are serving you.
The Break Down:
1:25 Your Unconscious Daily Rituals
3:35 The Power Of Ritual
7:00 Simplistic Rituals for Women With Little Time
9:35 Finding Gratitude Daily
10:20 A Personal Reading
11:48 Super Blood Moon ~ Total Eclipse!
12:40 Releasing Your Pattern
13:55 An Invitation For Self-Care
12:35 A Few Things Going On In The Turn Your Soul On Community
Trust me, I get radical self-sabotage and the unconscious slandering of my self-worth that comes from the pattern of letting myself down. When I was in the throes of chronic fatigue and fibromyalgia it was way too easy to just not do anything and stay stuck in the cycle of despair. Thank God I found my way out of that labyrinth.
Whether it shows up as not following through with projects, eating clean, moving your body for a minimum of 20 minutes/day, or checking out of your spiritual practice or relationship because you are too tired to connect with yourself or your partner, it’s all a form of self-sabotage, which sneakily slithers its way into your psyche.
Here is what I want you to know:
It's simply a pattern; a "program" that you are holding onto that continues to insert itself and overrides your conscious desire to have things be a different way.
When you look at it from that perspective you can drop the judgement that often comes along with the inability to affect true and lasting change in your life.
Here's what you do: Choose to change the pattern.
It will not change on its own; it will not just "go away"; it will not stop being a problem until you DECIDE YOUR LIFE IS GOING TO BE DIFFERENT. Once you make this decision for yourself, the energy behind your decision must be SO POWERFUL it overrides your desire for the dysfunctional pattern. I mean so powerful that you are unwilling to have it be any other way. So powerful that you get to Live A Turned On Life!
I know it sounds crazy, but your dysfunctional patterns serve you in some way, or you would not have it. On some level, you want to be tied into the tiredness, the laziness, the whatever-ness. It's vital to recognize how these patterns are benefiting you so that you can see the lie that underlies them.
For instance, a while back I was desiring for greater success in my business and I just couldn't seem to get past a certain set-point. It was so frustrating and I kept trying all these different things and nothing seemed to work. I could have pointed fingers and placed blame on everything from my landlord to my boyfriend, but I didn't. Instead I realized that this is my issue and if it's going to change I have to change myself to allow my experience to be different. So I went after looking very deeply at how this pattern was serving me. After doing a particular exercise to get to the root of it, I began to realize a host of beliefs that I had been harboring that were completely false, but somehow I had them in my subconscious and my subconscious runs the show, as does yours.
I pulled out crazy stuff like "if I am successful I can't ask for help" (i.e. I am alone), and the wildest one was "if I am successful my mom will die". Now that is totally insane, I get it, but the reality was that belief controlled my ability to draw in the level of success I desired. Bottom line.
If you'd like to learn how to do this practice and how to overcome subconscious beliefs download the "Turn Yourself On! Guide. I wrote this for you!
These are subconscious patterns you’re dealing with and they are not easy to recognize, much less break,
but allowing yourself to recognize you are responsible for your experience and knowing you have the power to change it is a great place to start.
If you reach in a little deeper, you will recognize that many of the dysfunctional patterns relate to how you value yourself.
Even more, the de-valued state that arises from you letting yourself down creates addictive chemicals in your brain that cause you to continue the pattern. This is science folks. You are addicted to your dysfunction. Crazy, right?
How do you stop it? Decide to.
Get a hold of yourself and DECIDE HOW YOU WANT YOUR LIFE TO BE. And be willing to do whatever it takes to allow yourself to have it. You have the right to live the life you dream, so go for it. Take action. Eat clean today, move your body today, meditate today. And then do it again tomorrow. One day at a time, and soon you will realize you have come so far!
Yeah, maybe you fall off your horse, but don't stay down!
Get back up as soon as you become conscious of the fall. It's one thing to not realize you have fallen off your horse, but you are a conscious being and can recognize when you’re not upholding your end of the bargain. THAT is when you have to get back on and keep going.
One step in front of the other, and soon you will wake up and your life will be in a different place. You will no longer be struggling with the challenges of today and you will look back and realize You Freakin' Rock!
Sarah, a 47 year old patient, came to me feeling lethargic and unmotivated. Her kids were growing up, she had a bit of empty-nest syndrome, her hormones were off and she couldn’t seem to get things accomplished easily during the day.
Looking from the outside, it appeared she had everything she needed to take care of herself, but something was holding her back. The worse thing about it all is that she had a constant stream of negative self-talk that kept putting her down and making herself feel worthless. Come to find out, this pattern was something her mother did as well, and Sarah unconsciously picked this habit up and ran with it. She realized it as a problem once she had nothing to focus on in her life other than herself.
Once we cleared the subconscious programming and supported her hormonal health she was able to start exercising and began feeling better about herself. Her negative self-talk vanished and she is in the process of starting her own business making jewelry, which is really exciting!
What is something in your self-care that you constantly falling off track with?
How are you going to end the cycle and finally COMMIT?
Start by downloading the Turn Yourself On! Guide and reignite your light girlfriend!
(If you have a medical problem seek professional attention.)
You know that feeling when you think you've figured something out, start telling people all about it, and then come to find out that you were kinda wrong? Yep. That is the feeling in the pit of my stomach.
You may have seen my FB post about the snack balls I picked up recently. They were Chocolate Fudge Bite-lettes by Laura's Wholesome Junk Food.
It was one of those days when I really wanted a yummy snack and I had searched the labels of all the cookies in the store and couldn't find anything I deemed healthy enough to put in my mouth.
As I was about to leave I saw these sitting there and the packaging looked like a healthy choice so I grabbed it and got out of there, totally without reading the ingredients.
Just before I was about to put them in my mouth I looked at the label and had a complete meltdown!
It included sunflower or canola oil, soy protein isolate, soy powder and corn starch, none organic or non-GMO.
Then I posted it on Face Book.
Then I took them back.
I was totally bummed that I got caught off guard and I felt this company tricked me by packaging with a homely label. Rats.
Once I got to Natural Grocers I found the manager and wanted to let her know since this is a high-quality store that I shop at and they only have organic produce so I thought she needed to know. She confirmed that they do not guarantee everything to be GMO-free (yet), but she took a look at the label any way.
To my surprise she pointed out the tiny blue stars by the concerning ingredients and that it meant those ingredients were non-GMO. Oh No! I am so sorry Laura! I totally went off on your company and I was wrong. I guess the tiny blue label just missed my eye, or maybe I was tired, who knows. But now I will pay better attention to what I am buying.
I likely won't buy these again, as I really don't like to eat canola oil, and I limit corn and soy, I just simply feel better when I avoid those ingredients. That's all.
So there it is...
my confession. I made a mistake. I hope I am forgiven. Looking at her website I can
see she is trying to do good in the world, and there are the people we need to support. I did email Laura and let her know that her label needs a little improvement.
So, I created my own clean cookie recipe that ROCKS!!
Chocolate Chip Cookie!
(OMG ~ They are SO GOOD!)
2 1/2 cups Gluten Free Flour
(I use Bob's Red Mill)
1 tsp. baking soda
1 tsp. baking powder
1 tsp sea salt
1 cup butter, softened
1 1/2 cup coconut sugar (you could easily use less. Next time I'll use 3/4 cup)
1 Tbsp. vanilla extract
2 large eggs, room temperature
2 cups Enjoy Life semi-sweet mini-chocolate chips (the BEST brand!)
Blend flour, baking soda, baking powder, and salt in large bowl. In a separate large mixing bowl, beat butter and coconut sugar until fluffy. Mix in eggs one at a time then add vanilla. Next, blend the flour mix into butter mix until combined. Stir in chocolate chips by hand. Shape into a log, wrap in plastic wrap and chill for 2 hours or longer.
Pre-heat oven to 375 degrees. Cut chilled dough in 1/2 inch slices and place on baking sheet lined with parchment paper. Bake until cookies are golden brown around the edges but soft in the middle, about 10-12 mins. Remove cookies form over and let cool. Enjoy!
Those are cookies you can feel great about!