Have you got the gut to cut the constipation?

Constipation: A real pain of a condition and one that most people experience in their lifetime. The real question is: Are you constipated emotionally or are you constipated physically/mechanically in the colon?

I see that the former is most true as it’s not always the food that causes the issues but rather the efficiency of the system that food has to run through. If you do not pass a bowel movement every day you are constipated. If you have any of these symptoms; irregularity, costivity, hard stools, straining, incomplete emptying, constipation, and constipation-predominant IBS then it’s time to get to the root cause. Constipation can be learned and perfected from childhood through to adulthood.

If you are stressed then look no further for the reasons you are constipated. The digestive system only works in a parasympathetic state! If you are always on the go, wired, but tired, stay up late, have irregular meal times, lacking fibre and lacking hydration then make these changes to see if you are still constipated. If your bowels alternate form loose to constipated you might have a fungal infection. If your bowels are constantly loose then you may have a form of colitis.

The one reliable way of ensuing costively is moving your bowel after each meal which would require you to eat in a relaxed state at a table without your phone or computer so you are not stressed. Remember stressed states equal constipation! The very act of eating creates peristalsis along the track and stimulates deification. This movement ‘the gastrocolic reflex’ should be unconscious.

YOUR GUT IS WIRED TO NATURE!

The more you suppress the need the harder and dryer the stool becomes, which inturn can cause the internal bleeding of the track.

Top tips:

  • As Annie said! When a girl/boy’s gotta go…. never suppress the need!

  • Create a relaxed environment to eat

  • Don't eat in the car or when walking

  • Eat green vegetables every day

  • Drink water before each meal and especially on waking

  • Ditch the processed food

  • Cook everyday

  • Get rid of those energy robbers

  • Get rid of negativity

You can’t beat a good full, clean bowel movement! Raise your standards to two bowels movements every day, I dare you and you will feel emotionally and physically free! 

Naturopathic plan for IBS/C (constipation)

If you experience constipation with your IBS, follow these suggestions:

  • Increase your fluid intake and avoid caffeine due to its diureticaction.

  • Create a regular and consistent eating time to encourage regular elimination.

If the following are lacking in your diet, make sure to include whole grains, steamed vegetables, fruits and legumes and rice bran, as all can increase stool mass. Natural laxatives can work for some people and you would need to trial-and-error these, such as prunes, figs, apricots and rhubarb.

  • Supplements for laxative effect: magnesium citrate and vitamin C, B5, saffron and ginger.

  • Increase your bile flow: inositol, choline and methionine, omega 3s (EPA/DHA).

  • Take probiotics–these can help improve motility through the bowel.

Do you want to feel empowered to beat your symptoms? Book a free 15 minute consultation with me and let’s get you on the path to becoming the best possible version of yourself.

Pea, Mint and Broadbean Dip

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Stay loyal, stay local!

Garden Pea, Mint and Broadband Dip

So summer is finally here and its typically the time we due of the BBQ, pull the speedos out form the back of the draw and check the sun cream isn’t out of date. The other thing we do as over consumers is to buy loads of dips in plastic. So here are my series of dips that you can make yourself form your own garden or if not your own garden you can buy the ingredients locally.

What you will need:

15 borad bean pods

3 hand full of garden peas

3 tbs of virgin olive oil

3 cloves of garlic

10 mint leaves

Salt and Pepper

Add all the ingredients into a blender and blend. Add more olive oil if needed and season to your taste.

Dip with raw vegetables or have alongside your dinner. Top with a nasturtium flower.

Have you got the gut for good skin?

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Perhaps, the most fascinating organ of the body, the skin, is the body’s boundary. It’s a personal boundary between the internal and external world and its function, amongst other things, is to protect and serve the best possible you.

The skin is often not seen as an organ at all. But if it isn’t an organ, what is it?  We all have different skin, depending on our cultural make up, heritage, genes, etc. The skin you live in is as complex and clever as an encyclopedia, but only if you have the ability to read and understand what your own body is telling you.

It is said, the eyes are the windows to your soul and whilst that may be true, I like to think of your skin as the story of your life. Every little blemish tells a tale, every single scar hides a story. You may not realise, but your skin tells you everything that is going on in you, with you and for you. It’s like looking into a crystal ball of your past, present and future health. Sounds scary? I think it sounds exciting. Imagine if you possessed the knowledge to read your body, listen to it so you could make the right decisions for your own health. It would certainly save you time and money; visits to the doctor and numerous prescriptions, not to mention a small fortune invested in wheat grass and supplements.

You may not have thought about it before but your skin, its tone, the blemishes, the red flush butterfly cheeks, the yellow hue, the dark circles, the white heads the blackheads, the oil saturation all tell you about the underworld that lives deep inside your gut. Quietly working away in the ecosystem of your gut should live billions of bacteria but if your skin resembles some of the descriptions above then perhaps you are housing a hamlet of bacteria rather than a colony.

So how are the bacteria in you gut responsible for a glowing complexion? Well we can’t talk about your digestive system with out mentioning its trusted friend the liver and it’s all about that relationship that makes or breaks a glowing complexion. The liver is the filter of your bad habits and traits that you keep slightly secret and that your skin/ complexion does not. Your skin is like a road map of your organs and how healthy they actually are. Think of your liver like a hoover and your gut as the hoover bag, if your hoover can pick up the dirt of the floor or if your liver can filter the toxins successful into the digestive system via the hepatic portal system and the bag gets regularly emptied or you have regular bowel movements then this is a symbiotic relationship

We have been sold this idea that beauty relies on all the chemical products we layer on our skin with no consequence to what it is actually doing to the insides of our bodies.

We, as women have been told that beauty lies in the very products that we put on our skin, to look younger, not to age as quickly, to be more attractive to men and so on. And for men this paradigm is becoming more common as men look at women’s products as unisex these days and are beautifying themselves more than ever. What is happening to the beauty industry and why are we all so obsessed with how we look and how care about how we look.

So I am here to tell you that you will create beautiful skin, a sensational glow not by the products that you put on your skin put buy the way that you look after your gastro intestinal health, by what you eat by how you sleep the quality of water you drink, the happiness that you find and how you treat yourself and other people.

The skin in TMC is a window to your visceral health and can often tell you more than a set of blood chemistry results.

Beauty is created and natured within and just like you can not out run a bad diet you can not cover up bad skin with layers of petroleum based foundation. Have you got the gut for good skin?

Top Tips for gastro health to make your skin shine:

  • Eat a seasonal and varied diet

  • Drink water every day

  • Get to sleep before 11 pm

  • Don’t eat outside an 8 hour window

  • Eat foods that are polyphenols

  • Walk in the country side and lie on the ground

  • Take cold showers!

 Have you tried Essential GI? This ultimate supplement that helps you not only repair your gut lining so it can digest, absorb, assimilate and eliminate, but that also keeps out the toxins, pathogens, allergens and microbes from gaining access to the blood stream. Your gut is the centre of your universe so it makes sense to look after it as if your life depended on it!

Where to get your Protein from



All the Protein in the World!

Pea protein 5 gms per 100 gms of green garden peas

Pea protein 5 gms per 100 gms of green garden peas

Eggs

Eggs should be free-range, and ideally organic.

If you know of (or can look for) a local farm producing eggs from pasture-raised hens that eat their natural diet, then this is ideal. See the section at the end of this sheet for more information on pasture-raised animal foods.

Meats

Unprocessed vs. processed: Fresh, unprocessed meat should be chosen over any processed meats. Avoid completely the most highly processed meats such as hot dogs. Cured meats, good-quality outdoor-bred pork sausages, good-quality bacon and other cooked prepared meats can be eaten occasionally.

Organic/grass-fed: Choose organic or grass-fed/pasture-raised meats if you can. If you can’t afford to do this all the time, then choose the best quality you can afford. See the paragraph at the end of this sheet for more information on the benefits of grass-fed/pasture-raised animal foods.

Red meat: The Department of Health (in the UK) states that red meat consumption should be limited to an average of 70g per day, which is equivalent to around 500g per week. However, red meat is not all bad: it can be a fantastic source of iron, zinc,

Where else can you get your protein from?

We want you to eat real food from great sustainable sources that’s why I’ve put together a source of protein for you. Have a look around your local area for a fishmongers, butchers a greengrocers, a farmers market, organic store and seasonal foods that support the plant and local farmers.

selenium, and B vitamins including B12. Beef and lamb are good choices. Again, choose grass-fed/pastured meat where possible to get the highest levels of nutrients. If you don’t use grass-fed/pastured meat, then choose lean cuts of meat rather than fattier cuts.

Game meat: Game meats such as venison and rabbit are great choices. As these animals are wild, they only eat their natural diet so have the same benefits as other grass-fed/pastured animal foods. (See below.)

Chicken/turkey: Again, always choose free-range, and organic where possible. The dark meat of the legs is more nutrient-dense than the breast.

Fish

Oily fish: Aim to eat a serving of oily fish 2–3 times a week. The healthiest choices include salmon, sardines, Atlantic mackerel, rainbow trout, anchovies and herring.

White fish/shellfish: Although they don’t contain as much of the beneficial omega-3 fats, white fish and shellfish are still a great source of protein, vitamins and minerals. Good choices include haddock, sole, cod, sea bass, halibut, prawns, scallops and oysters.

Wild vs. farmed: Fish should be wild rather than farmed where possible. ‘Wild-caught’ is next best – this can mean that the fish can be farmed for part of its life and then released. However, if you can’t find or afford wild or wild-caught, it’s still better to regularly eat fish – even farmed – than not at all.

Canned fish: Canned oily fish such as sardines/pilchards, mackerel and salmon can be a nutritious and convenient way to eat more fish. Always buy those canned in spring water or olive oil, not in brine or sunflower oil. If you don’t like the bones (in tinned sardines, for example) then look for the boneless ones. Canned tuna can be best limited to one can a week as a maximum: it is not as high in omega-3s and may contain higher levels of mercury.

Dairy foods

Good choices: The best sources of dairy protein include hard cheeses, cottage cheese and natural, unsweetened yoghurt.

Organic: Choose organic dairy products where possible.

Full-fat vs. low-fat: In general, avoid ‘low-fat’ dairy products. One reason is that they’re often higher in carbohydrates (sugars), even in unsweetened dairy foods. Fat is helpful because it makes us feel full; it also helps us to absorb fat-soluble vitamins such as vitamins A, E and K.

Unprocessed vs. processed: Avoid any processed cheeses, e.g. string cheese, cheese spread or ‘cheese slices’ – i.e. the ones that look like plastic!

Raw (unpasteurised) dairy foods: Raw dairy foods can be richer in nutrients – especially fat-soluble vitamins such as vitamins A and K – than pasteurised dairy. Raw milk can be found in some farmer’s markets; cheese made from raw milk is available in most supermarkets. Raw milk or cheese are not advised during pregnancy.

Beans and pulses

Quality protein? Beans and pulses (lentils and chickpeas) contain good amounts of protein and carbohydrates, making them a filling alternative to brown rice, quinoa, and other grains. However, they have a lower protein quality than animal foods (meaning that they are low in one or more essential amino acids) and usually contain less protein per average serving than animal foods. Therefore, if you rely primarily on plant foods for your protein source, it is important to also eat good amounts of nuts, seeds and grains/pseudo-grains to get a complete source of protein.

Preparing dry beans and pulses: To make them more digestible, dry beans and pulses should be soaked for 12–24 hours before cooking (discard the soaking water and use fresh water to cook them). Another way to make smaller beans and pulses more digestible is to sprout them. See our separate info sheet on Beans and Pulses for more information and full instructions for soaking and sprouting.

Canned versus dry: Dry beans and legumes that are properly prepared at home (as above) are better than canned or pre-prepared. However, canned can be used on occasion or if you are pushed for time.

Nuts and seeds

Raw: Nuts and seeds should be raw and unsalted.

Good choices: Go for pumpkin seeds, sunflower seeds, chia seeds, flax seeds, almonds, walnuts, hazelnuts, pine nuts, Brazil nuts, macadamia nuts, cashews and pecans.

Preparing nuts and seeds: To improve their digestibility, soak nuts or seeds overnight in water. You can then dehydrate them in a dehydrator or an oven set at the lowest temperature (e.g. 60°C) for 12 hours.

Pseudo-grains: quinoa, amaranth and buckwheat

Whereas standard grains such as wheat, oats and rice are from grasses, these ‘pseudo-grains’ are from broad-leaf plants. They can be higher in protein than other grains (about 13–14g per 100g vs. 8–10g per 100g), making them a good replacement for other grains if you’re trying to increase your protein intake. However, they are still high in carbohydrates and should not be the sole or primary protein source in a meal, even for vegans.

Soya

Non-fermented soya such as tofu, soya milk, soya yoghurt and other soya-based dairy or meat alternatives should be used only occasionally or in small amounts, e.g. soya milk in one cup of tea per day. Traditional fermented soya products – tempeh and miso – are a much better choice.

If you are vegetarian or vegan, your practitioner may individually set an amount of soya and types of soya products you can/should consume if you feel you can’t exclude it from your diet.

100% grass-fed or pasture-raised animals are free to roam outside in their natural environment. They eat their natural diet – e.g. grass in the case of cows, grubs and plants in the case of hens. In contrast, animals on commercial farms are often fed primarily grains such as wheat and corn – not their natural diet!

Grass-fed/pasture-raised animal meats / eggs / dairy foods can be higher in*:

  • Beneficial omega-3 fats (grass-fed beef can contain 2–4 times more!)

  • Minerals including iron, zinc, calcium, magnesium and selenium

  • B vitamins, and the fat-soluble vitamins A, E, D and K2

  • CLA (conjugated linoleic acid) – a protective type of fat

In addition, raising animals in their natural environment creates happier, healthier animals!


*Sources:

Jacob, A. (2013). Digestive Health with Real Food. Bend, Or.: Paleo Media Group.

Kresser, C. (2013). Your Personal Paleo Diet. London: Piatkus.