Is My Poop Normal?

Is My Poop Normal?

by | Jun 5, 2017 | Diets, Self-care

This topic may be uncomfortable, but it’s so important for you to know what makes a healthy “poop” because it can tell you a lot about your digestion.

And if your digestion is off, this could be an indication that something else is going on that you need to address.

You may experience constipation or have diarrhea when you eat something that “doesn’t agree with you,” or when you’re nervous about something. Your stool can reflect your physical, and sometimes even emotional, health.

And what about fiber and water? If you’re not getting enough, it’ll probably show in your stool.

What about the all-important gut microbes? If they’re not happy, it’ll probably show in your poop.

Here’s a trivia question for you:

Did you know there is an “official” standard for poop? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)?

 

Meet the Bristol Stool Scale

The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997.

You can see the chart here.

The scale breaks down the type of stool into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhea:

1 – Separate hard lumps (very constipated).

2 – Lumpy and sausage-like (slightly constipated).

3 – Sausage shaped with cracks in the surface (normal)

4 – Smooth, soft sausage (normal).

5 – Soft blobs with clear-cut edges (lacking fiber).

6 – Mushy consistency with ragged edges (inflammation).

7 – Liquid consistency with no solid pieces (inflammation).

 

Other “poop” factors to consider

You probably guessed that the shapes described in the Bristol Stool Scale are not the only thing to consider for bowel health.

Think about how often you go. At least once per day, up to 3 times per day is pretty good. Less than one, or more than three can mean there is something going on.

What about how hard you have to try to go? You want it to be as effortless as possible.

And the colour? It should be brown from the bile that you need to break down the fats you ingest.

And if it’s green after a day of massive veggies, or red after that large glass of beet juice, you’re just fine.

But if you see an abnormal colour, like red or even black, that you can’t explain based on what you ate or drank in the last day or two, you probably want to get that checked out.

 

What do you do when you have “imperfect” bowel movement?

Well, the first thing to consider is how imperfect it is, and how often it is like that? Once in a while, things aren’t going to be perfect, and that’s normal.

If you know you need to get more fiber or water, then try increasing that.

If you haven’t had enough probiotic foods, then try getting more of them.

If you’re super-stressed, then try deep breathing, meditating, or having a warm bath.

Oh, and don’t forget the two most basic pieces of nutrition advice:

  • First, eat a variety of nutrient-dense, minimally processed foods, including a lot of fruits & veggies (and their “fibrous” skins, wherever possible). The fiber in these is not only helpful for pushing food through your gut, but they also feed those millions of amazing helpful critters that live there (your friendly gut microbes.)
  • The second piece of advice is to eat slowly, and mindfully, chewing thoroughly.

 

These are good habits for anyone and everyone, even when you have perfect poop!

Of course, long-term issues might require a more thorough review with a qualified health care practitioner.

Here is an article for further reading.

 

Thanks for reading and keep well,

Tara

What You Eat vs. How Much You Eat

What You Eat vs. How Much You Eat

by | May 24, 2017 | Diets, Self-care, Weight Gain, Weight Loss

Tired of counting calories and obsessing about how much you eat? Consider focusing on what and how you eat instead!

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

 

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

 

Every day try and aim for:

  • A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
  • Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.

 

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal – just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Consider not only how much you eat but also what and how you eat it.

Thanks for reading and keep well,

 

Tara

5 Surprising Beauty Foods

5 Surprising Beauty Foods

by | May 9, 2017 | Diets, Self-care

All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I have chosen below are perhaps not as well known for their powerful beauty benefits.

Red Peppers.

All red and orange coloured foods contain beta-carotene, a powerful antioxidant. Red peppers are particularly beautifying due to the minerals A, C, and K. Vitamins A and C can help prevent cell damage that leads to premature ageing, and they can also reduce inflammation, which can cause a puffy-looking face. Peppers also have Vitamin K, which is an excellent property for protecting our cells from damage.

Spinach.

All leafy greens are actually very powerful in terms of being a beauty food because of the chlorophyll they contain. There are also loads of other phytochemicals and fiber in spinach that help build blood that is super clean and which will show through in your skin.

Turmeric.

This yellow-coloured, Indian spice has a load of powerful antioxidant qualities. Turmeric assists in protecting our cells from free radical damage and contributes towards cleaning up metabolic waste in our systems. It is also great as a liver flusher to get rid of any poisons and chemicals which are stored there.

Pumpkin Seeds.

These really are powerful. What don’t pumpkin seeds have in them?

The humble pumpkin seed contains high levels of zinc, calcium, potassium, magnesium, and vitamins B, C, and E. Pumpkin seeds are also a great source of amino acids and omega-3 fatty acids, all essential for healthy cell maintenance. Make a handful of pumpkin seeds a regular part of your diet, and you will notice a change in your appearance.

Parsley.

Next time your plate is garnished with parsley, don’t push it aside. This is a pretty powerful herb when it comes to anti-aging, as well as purifying and cleansing the body. It contains vitamins A and C as well as anti-oxidizing flavonoids that protect our cells from free radical damage. Parsley also helps to purify the blood, kill bacteria, aid digestion, and cleanse toxins from the liver.

The best thing is that all these foods are easy to incorporate into your diet.

Thanks for reading and keep well,

Tara

10 Ways to Live a Dynamic Life

10 Ways to Live a Dynamic Life

by | Apr 25, 2017 | Self-care

DRINK THE MOST NOURISHING CHOICES OF LIQUIDS.

When it comes to nourishing our bodies with the proper hydration, it is vital to choose liquids that serve our body well. I regularly make sure that I drink at least 8-8oz glasses of water daily.

In addition to drinking my lemon water first, I then add organic smoothies to my daily routine. A typical smoothie for me consists of ½ cup organic berries, 1 handful of rich greens like baby spinach or kale, 1 tsp chia seeds, ½ an avocado and 1 cup of pure water or other liquid like almond or coconut milk (nondairy milk).

I also love drinking infused water as well. When drinking infused water, you simply add fruit to pure water and have it ferment in the fridge for a couple hours until the nutrients penetrate the liquid and are ready for use.

 

NOURISH YOUR BODY WITH NUTRIENTS.

It’s time we ask ourselves every time we eat if what we are about to consume will nourish our body or not. To choose foods that nourish our body and are designed to support it, we simply need to choose foods in their most natural form. I choose foods that are mostly raw, not packaged, not fried, not “fast” served, and foods that if labelled – are completely and totally understandable when it comes to the ingredients.

I prefer mostly organic foods for both my veggies, fruits, and my meat. I prefer food items that are free from pesticides, herbicides, hormones, and antibiotics. I prefer meat that is free-range from farms where the animals were cared for and loved. As the old saying goes “Eat your fruits and veggies”. It truly cannot be simpler than that. If you don’t like to eat vegetables, try juicing them.

A nourished body creates a nourished balanced mood.

 

RELAX & DREAM.

Relaxing and allowing the body to sleep and refuel is so important. Imagine driving your vehicle around non-stop for a week – at some point, the engine will let you know it has had enough. The same goes for our bodies, they are our vehicles. Our bodies need sleep of at least 8+hrs, and our body needs time to relax and just let go of all that is confining our mind.

 

I say “relax and dream” because even if we are getting the right amount of nighttime shut-eye – we also need to take the time to truly let the energies within our body calm and find center throughout the day as well.

 

Think about what relaxes your body and how you can include those relaxation techniques in your daily routine?

 

DANCE LIKE NOBODY’S WATCHING.

This step sounds pretty simple, doesn’t it? But, when was the last time you let your body freely flow in the form of thoughtless movement and pure joy? Too often, we create a workout routine which involves timed movement and scheduled routines. Having a workout routine is absolutely excellent for your health and for your mood because you are moving those needed endorphins to boost your mood.

But, I really want you to freely move, freely dance, as if nobody else is around. Not only will you be releasing tension, but you will be having a good time! I love to dance around when I’m by myself because it releases tension, it isn’t timed, and at the end I’m left feeling fabulous and stress-free.

 

INDULGE IS KEY FOUNDATIONAL SUPPLEMENTS

Our body runs on required vitamins and nutrients. Our digestive system runs on required “good bacteria” to function properly. I always take a good multivitamin, Vitamin D especially during the months, omega 3’s, and, a multi-strand CFU probiotic.

 

You want quality over quantity with everything in life, including supplements.

 

FEARLESSLY DREAM

Now, we get to the “good stuff”. These steps fuel our mood by nourishing our soul as we take a holistic approach to our life and happiness.

Fearlessly dream. This step is vital for mood boosting. Too often, we stop dreaming especially when we become an adult and our responsibilities get in the way of our child-like free thinking mind.

I want you to write down your top 3 dreams – without fear, and without any thoughts of objects or circumstances that you think may get in the way.

 

PLAN YOUR DREAMS WITH EASY TO TAKE STEPS

So, now that you’ve fearlessly written down your top three dreams without worry or care. You are actually going to implement them. That’s right – forget the routines, the schedules, the responsibilities, and PLAN to make your dreams come true. You can plan for 1 year, 2 years, 3 years or more – but whatever you do…

 

DO NOT GIVE UP.

 

IT IS NEVER TOO LATE.

 

DREAMS DO COME TRUE.

 

This is your chance in life to live fearlessly and dream. This is your time to stop putting your dreams that fuel your soul on the back burner – and start fighting for the life you want.

 

FIND TIME TO EXPLORE AND PLAY

When was the last time you played? If you tell me it was when you were 10 years old – we need to make a change. Playing doesn’t end as we get older. We just need to create a balance between work and play.

Find time to explore life and play with it.

Here are 4 tips that you can take
to play a little bit more:

  1. Make dinner reservations at the new local restaurant.
  2. Make plans to enjoy the latest movie at the theatre.
  3. Take a walk through a nature park and observe the beauty.
  4. Be adventurous and just get in the car and GO somewhere, anywhere the wheels take

Life is too short to stop playing, too vast to stop exploring, and too beautiful to let it pass us by.

 

Create time for you and for self-care.

Self- care!!!!! I can’t even begin to tell you about how this could seriously be the most important step we take to enhancing our mood to a more desirable state.

 

Enjoy some self-care, an hour alone to sit in quiet and read, time to enjoy a cozy bubble bath, time to meditate, whatever it is that you enjoy. Just be you and care for YOU.

 

Laugh – it’s the best medicine.

Sometimes we can’t take life too seriously, I am guilty of this. We just need to laugh whether it’s for fun or through tears. We need to surround ourselves with people who lift our spirits and help us enjoy life. Sometimes you just need to laugh and live.

Laughter is a known healer as it produces “happy” chemicals in our body. It’s been known to be the best medicine.

Live. Love. Laugh.

Thanks for reading, and keep well.

Tara

Three Must-Eat Breakfast Foods!

Three Must-Eat Breakfast Foods!

by | Apr 13, 2017 | Diets, Self-care

Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…no the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

 

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

Finally, make sure you add protein, fat and fiber to your breakfast to stabilize your blood sugar and prevent those midday pesky cravings.

Keep well and thanks for reading.

Internal Fat – What it is, and why it matters

Internal Fat – What it is, and why it matters

by | Mar 28, 2017 | Self-care, Uncategorized, Weight Gain, Weight Loss, Women over 40

Why Your Waist Circumference Matters 100x More Than What You Weigh

It can be too easy to think (or worry) about your weight.

But you know what? There is something else that may be more important when it comes to real health. That is your waist circumference.

That internal fat (AKA “visceral fat”) is known to release hormones and inflammatory compounds that can mess with your blood sugar, blood fats (i.e. triglycerides), and blood pressure.

What you weigh does matter but only to a certain extent.

Let’s look at your waist circumference….

 

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is round around the middle and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?

The apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

 

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.

If you have concerns definitely see your doctor.

 

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are Brussels sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Say goodbye to added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
  • Stress less. I know this is a tough one. Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

 

My final tip: Release any guilt you may have about your body shape. We are all born with a genetic propensity to have a body shape. Full-figured, pear-shaped women will never have slender thighs, and apple-shaped women will never have some hourglass shape or washboard abs … it is simply not possible, no matter how much you exercise or diet.

Try to follow some of the actionable tips to help reduce your ‘visceral’ fat. Remember, baby steps, every little change helps.

 

Keep well and thanks for reading.