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Posts Tagged ‘metabolic rate’

After last week of talking about what poop is and is not, people starting talking to me about their poop problems. Now I am by no means an expert in poopology (is that even a word), but I have learned a bit about achieving the perfect poop.

These are the two most common complaints that I have heard

Constipation

A friend I know called me up to ask what to do about constipation. Constipation is defined as having a bowel movement fewer than three times per week.  According to WebMD Constipation, it is a common problem  can give some very uncomfortable symptoms, such as stools are usually hard, dry, small in size, and difficult to eliminate.  My friend was having about one a week, which is not good. He was looking for a Doctor who could prescribe him a ongoing laxative to help him poop. I was shocked, why would anyone want to talk medication when they haven’t tried a common sense approach is beyond me. But some people believe in better living through chemicals.

Diarrhea

Diarrhea describes bowel movements (stools) that are loose and watery. It is very common and many people will have diarrhea once or twice each year. The most common cause of diarrhea is a virus that infects the digestive system. The infection usually lasts for two days and is sometimes called “intestinal flu” or “stomach flu.”  Others have diarrhea often as once a week, and is usually related to the diet.  Fat, carbohydrate or sugar malabsorption is the most common reason for loose or watery poops.

The magic word is fiber

The most common cause of all stomach problems is not enough fiber and water.  Much of our processed food removes the fiber, leaving it with just sugars, carbohydrates and fats. Our colon is a muscle that needs to be worked just like any other muscle: arms, legs or even our brain.  The colon works with a peristaltic action – like the way a worm moves. If we aren’t using this muscle to its fullest potential it will  becomes slack. By adding bulk the colon is able to grip on to the poop and process it better and faster. Fiber and water helps to bulk up the stool, collecting excess waste, hormones, bile and cholesterol and eliminate it efficiently, and ideally, regularly.

Now how can fiber help diarrhea. Eating fiber-rich foods helps regulate the stools so that it’s not too hard or too loose. Fiber in the body works by either pulling more water from the colon to loosen stools (for constipation) or by absorbing water into the colon to firm up stools (for diarrhea). Basically all around it’s a good thing

How do we integrate Fiber in our diet?

  • Eat more whole grains (if not possible switch your breakfast to oatmeal or a high fiber cereal)
  • Eat 5 fruits or vegetables (see my post of what is a serving of vegetables)
  • Eat less fat (it fills you up and exacerbates bowel problem)
  • Dried fruit

Two other thing that can help poop!

Drinking enough water: staying hydrated helps our digestive track work more effectively and routinely

Exercise: helps your body work the food through your body, plus its moves the blood around collecting toxins for waste disposal

According to the mayo clinic

“While there is little scientific evidence to support or refute the benefits of colon cleansing, critics say it’s generally unnecessary and at times may even be harmful. Although doctors prescribe colon cleansing as preparation for medical procedures such as colonoscopy, most don’t recommend it for detoxification. Their reasoning is simple: The digestive system and bowel naturally eliminate waste material and bacteria — your body doesn’t need enemas or special diets or pills to do this.”

In other words, if you want to solve your problems on the flip side examine what you or eating on the top side.

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I am going to broach a subject that for some brings on laughter, other disgust. But any way you look at it. Everybody poops

Ok ok now some of you are saying this is a blog about weight loss, why aren’t you giving more advice about getting away from food. Well I have a more positive attitude toward food where I rather eat healthy than abstain from unhealthy. Further understanding your body will help you choose the better and healthier food that your body needs.  Understanding what is coming out of your body will tell you what you are missing in your diet.

But the first part is to understand the basic process and what it entails. (haha did you think we could get away from poopy jokes)  This may come as a surprise but most of what we think fo poop is actually water about 75%. The rest is dead stuff : dead bacteria along with live bacteria, undigested food pieces, fiber, mucous, proteins and salts and other material waste. The level of water is also determined by how long it remains in the large intestine. If the poop stays longer more water is absorbed back into the body and the poop dries out.

Now I will tell you what I have learned is the Ideal poop (at least according to Dr. Oz):

  • 6 to 10 inches in length
  • Milk chocolate in color
  • Comes out easily without much effort and in one piece
  • This should occur about once a day
  • And it should not smell

If you poop does not conform to these standards there may be an imbalance in your diet. You should be looking at your diet and evaluating whether you  getting enough roughage, eating too much fat or sugar, drinking enough water. If for any reason your poop is dark red, bright red or black you should be speaking with your doctor because these are not good signs. Our poop is a direct communication from our intestines and digestive system is anything is wrong in there its will shows up in the poop. Being aware of our poop will help us to choose what our bodies need, and make us feel better

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diamonds

Now that we are trying to make the right choices of food, next is how much should we be eating:

Lesson 2: Size matters

Bigger is not always better. I love to eat, no really I love  to eat. And for many years I have struggled less  with than what I put in my Mouth but more with how much. I like many people around the global have total misconception about  what are bodies need to get through the day? How much is in a serving? and what should we be feeling when we leave a meal?

How much do our bodies need in a day?

after looking around the web this seemed to be the easiest way to find out how much should we be eating.

the easy way
If all of those calculations seem too confusing or tedious, you can roughly estimate your daily calorie requirements using this simple formula:

For sedentary people: Weight x 14 = estimated cal/day

For moderately active people: Weight x 17 = estimated cal/day

For active people: Weight x 20 = estimated cal/day

that was easy now on the the more difficult part

How much is in a serving ?

Here is a great article in ehow about simple and easy ways using your hands to determine protions sizes portion control basics . For those who are a little more fanatic, not nessecarily a bad thing, you can either get a scale or a really cool invention the diet plate, a preportioned plate that measures your food.

Now the hard part

How a I feel after eating a serving?

I am not one of those people who sit in front of a plate, eat, stop when I am full, and step away. Usually the food is too good and I like to the feeling of being stuffed and many many other reason, most have nothing to do with what my body needs or what is a serving. Now it doesn’t help that food producers are continually trying to give us more value in food, by giving us more. Our stomachs have been stretched where we don’t even know what should satisfy us. It becomes more difficult to keep to our decitions when we feel hungry.

So I have devised a clever way of eating enough of what I need and not over eat.

1. sit- people eat less when they are running aorund or in front of the TV

2. start with an vegetable appetizer- I love to start my meal off with soup filling, warm, and I get an extra dose of veggies

3. measure food- show myself what I am going to eat and make my mind up thats it.

4. step away from the table- when im finished  I step away clear my plate and tell myself that I have had my caloric intake

5. reward myself- after dinner is over by atleast an hour and I still think i need to eat and I followed all the steps then I get a reward. I like fruit in the evening like mangos, melon, or grapes, but again always measured

Its not great but it works and I found when I am aware of my hunger, and what I am eating, and How much I should be eating. For the most part its a mind over matter thing. And after while it just gets easier and easier. try it for 2 weeks every night and see the results for yourself

portionDistortionChart

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