The scoop on poop

Are you regular or do you suffer from occasional constipation?  Doctors often say that we all have different schedules. We may eliminate a number of times per week, or, on the contrary, eliminate once or twice per week. Is one healthier than the other?

If you look to nature, you’ll notice that animals poop shortly after they eat. Americans tend to be constipated. The biggest reason is that our diet is highly processed and lacking of fiber needed for healthy bowel function. Consequently, the healthy “two to three bowel movements per day” is significantly dwindled to once or twice a week, or even less frequent than that.

Does it matter how frequently you poop? 

To answer this question, think of a toilet. If everyone used the toilet but didn’t flush it, bacteria would form and it would become an unhealthy environment. Additionally, the toilet would be so full, that it may get clogged. So what do you think happens to your body when you fail to properly eliminate your waste? The colon builds up toxins that eventually cause the body to break down.

In order to maintain healthy bowel function you need to: 1) eat a proper diet, 2) drink plenty of water, 3) get adequate exercise, and 4) maintain healthy stress levels.

Eat a proper diet

That includes fiber! High-fiber diets help with digestion. Whole, fresh fruits and vegetables; plant-based proteins like nuts and seeds, and whole grains like brown rice, quinoa, amaranth, millet, and oats contain fiber. Soda, sugar, baked goods, fast food and processed foods do not.

Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. Our 360 Complete Shake contains 11g of dietary fiber. Half an ounce of Mila contains a hefty 5.5 grams of fiber, important for supporting digestion, promoting weight loss and helping prevent constipation. Additionally, Probiotic has been shown to promote gut health.

Drink plenty of water

Water helps hydrate the body, including the digestive tract. Dehydration is a common culprit for constipation. Sixty percent1 of your body is made up of water. It’s essential for maintaining life-sustaining reactions. It carries nutrients, oxygen, and waste products throughout the body.

Image from http://www.h4hinitiative.com/book/print/68

Exercise regularly

Your digestive tract is one long muscular tube from your mouth, all the way down to your anus.  When you exercise, you tone ALL muscles in your body, including your digestive tract.  Exercising also helps stimulate peristalsis, which is the contraction of the muscle tissue in the intestines. Check out Rally28. This expert-approved weight-loss system includes a gentle, natural, non-fasting detox, as well as other beneficial products.

Maintain healthy stress levels

Stress in any form may impede the body’s ability to eliminate waste.  When the body tenses up, it is unable to flow and perform optimally. Look for ways you can mitigate your stress throughout the day. Adopt a breathing technique, take a walk, do a five-minute meditation.  In the evening before bed try taking a warm bath. Getting healthy sleep at night will help you better manage stress during the day and maintain your body’s natural schedule.

Provide gentle relief with HealthTrim® Cleanse

Our HealthTrim Cleanse (liquid and capsule) products contain an all-natural, proprietary blend of herbs and botanicals formulated for the purpose of providing gentle relief of occasional constipation.* The primary ingredient in this product is cascara sagrada. Based on anecdotal reports, cascara as ingredient alone can produce a bowel movement within 6-8 hours, but it may not occur for 24 hours after administration.  Learn more about HealthTrim Cleanse.

Creating healthy bowel habits takes time.  Be patient with the process; but also be consistent.  For example, even if you do not have the urge to eliminate first thing in the morning, sit on the toilet for three to five minutes anyway. Create the space for your body to do what it is naturally designed to do, and it will likely follow suit. Developing healthy bowel activity may help you maintain better health and well-being.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

1http://www.h4hinitiative.com/book/print/68

Don’t believe the hype

weight-loss-mythsConflicting information, fad diets and unsupported beliefs about weight loss and healthy weight management are pervasive in the media and scientific literature.  It’s understandable that many people are confused when starting their weight management journey.  Below are five common weight loss myths and the truth behind them.  Always consult with your physician before starting any weight loss plan.

Myth 1: All calories are created equal

While all calories have the same amount of energy, when it comes to the complexities of the human body, the old idea that all calories are equal, whether in food or drink, is not true.  For example, a small handful of raw almonds and three chocolate-chip cookies may contain similar amounts of calories, but they affect your energy and appetite in different ways.  Studies suggest that the quality and types of foods and beverages consumed strongly influence total caloric intake. In general, diets high in refined or processed foods and sweetened beverages are associated with weight gain, whereas unprocessed foods such as whole grains, vegetables, fruits, and nuts have the opposite effect.1

Tip: Aim for a well-rounded diet to help you achieve your weight loss goals. Focus on complex, high-fiber carbohydrates such as fruits, non-starchy vegetables, and whole grains, healthy fats, and protein from legumes, unprocessed meats, and fish. 2 Add Genesis PURE’s Daily Build to your daily routine to fill in the gaps caused by poor eating. Or replace a meal with Genesis PURE’s 360 Complete Shake that provides a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 2: Fat makes you fat

Research has shown that the total amount of fat in the diet is not necessarily linked to weight gain; rather, it’s the type of fat and total caloric intake.  Fat is essential, as it provides energy and is an important component of our cells.  In addition, triglycerides (lipids) are the body’s main source of transportation for moving fat to cells and are important for good health. However, with many things, excess triglycerides can be unhealthy.

Processed foods containing trans fats (hydrogenated or partially hydrogenated oils), such as baked goods and fried foods, increase the risk for certain diseases, while polyunsaturated and monounsaturated fats from olive oil, avocados, nuts, fish, and seeds are healthy for the body in moderate amounts. 3 Research has shown that when healthy fats are consumed, they decrease levels of low-density lipoproteins (LDL) or “bad” cholesterol and increase high-density lipoprotein (HDL) or “good” cholesterol. 3

Tip: If you’re concerned about your fat intake, eliminate bad fats such as hydrogenated or partially hydrogenated oils and cooked vegetable oils. In cooking, use oils rich in monounsaturated fats, which are more stable than polyunsaturated fats. Monounsaturated fats include olive, peanut, canola, and avocado oil.  Be sure to include foods in your diet that are high in omega-3s, such as nuts, seeds (like chia seeds), avocados, eggs, and fatty fish. Genesis PURE Mila contains the omega-3 fat ALA, or “alpha-linolenic acid” that has been shown to support heart health.

Myth 3: Restrict carbohydrates for fast weight loss

Carbohydrates are the body’s main fuel source. Depriving yourself can leave you fatigued and craving unhealthy foods.  Foods higher in complex carbohydrates, such as fruits, vegetables, and whole grains provide many valuable nutrients, including fiber, vitamins, and minerals. Simple carbohydrates, such as candy and cookies, tend to be high in calories and have few to no nutritional benefits.

Myth 4: Starvation will aide in weight loss

The human body has evolved to conserve as much energy as possible during times of starvation. This means that, when you starve yourself, your next meal may be stored as fat to compensate for the starvation. You may initially see quick results; but over time, starving your body can hinder your weight loss efforts and may cause unhealthy results, because you’re not receiving the nutrition you need.  Calorie or energy-restrictive diets often fail because you don’t consume enough calories to fuel daily activity, let alone additional physical activity. Physical activity is important to maintain muscle mass, which is the primary tissue responsible for metabolic activity.

Tip: Be sure you are consuming adequate calories to maintain a healthy mind and body. Work with your doctor, a registered dietitian, or certified nutritionist to determine the appropriate caloric intake for your weight loss goals. Aim for a 1-2 pound weight loss per week, which has been shown to be ideal for sustainable weight loss. Replace a meal with Genesis PURE’s 360 Complete Shake to ensure you are getting a combination of vitamins and minerals, protein, carbohydrates, fat, and fiber.

Myth 5: Eating at night leads to weight gain

This myth may actually have some truth to it, but it’s really more about WHAT you eat versus WHEN you eat it.  This myth may be perpetuated by the belief that many people tend to overeat and choose high-calorie foods and snacks at night, which may lead to weight gain. 4 Keep in mind, however, that eating right before bed means that your body will be busy digesting instead of sleeping.  Unusual eating habits may disrupt your sleep cycle, or circadian rhythm, and may have unhealthy consequences.5 People often eat at night for a variety of reasons that may have little to do with hunger, such as satisfying cravings, coping with boredom or stress. They often combine eating with a comfortable habit such as watching television or using the computer.  These situations make it very easy to consume an entire carton of ice cream or bag of potato chips, versus conscious eating, which is purposeful.

Tip: Be sure to eat at least one hour before bed and choose healthy options, such as a piece of fruit with almond butter or a hand-full of trail mix. Remember that getting at least eight hours of sleep a night is important for a lifestyle of Whole Health. Genesis PURE’s Coral Calcium is high in magnesium and studies have indicated that magnesium can contribute to a restful night’s sleep.

 

This blog and its contents are provided for nutrition information purposes only and does not constitute medical advice. The information and topics may not apply to every individual and sometimes are based on alternative healthy philosophies rather than traditional scientific views. Always seek the advice of a qualified health provider with any health or nutrition concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease and should not be a substitution any medical needs or advice.

References

  1. Mozaffarian, D. Hao, T. Rimm, E. B. Willett, W. C. & Hu, F. B. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men, N Engl J Med 364, 2392–2404 (2011).
  2. Mozaffarian, D. (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity. Circulation, 133: 187-225.
  3. Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., & Accurso, A., et al. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition, 31: 1-13.
  4. http://www.webmd.com/diet/features/diet-truth-myth-eating-night-causes-weight-gain#1
  5. http://www.webmd.com/sleep-disorders/guide/circadian-rhythm-disorders-cause#1

 

 

Eating a plant-based diet

PlantBasedDiet_0616 Have you ever thought of becoming a vegetarian? Perhaps you are an animal lover who wants to cut out all meat and animal products from your diet. There’s no doubt that reducing your meat intake and switching to a plant-based diet are both great ways to improve your health and the environment.

But making the switch can be confusing. Should I not eat any animal products at all? Can I eat fish now and then? Here’s a quick look at the variety of food choice lifestyles available today.

What is a vegetarian?

It’s the practice of eating a diet that eliminates all meat, including fish, shellfish and other sea animals, and poultry. There are variants of the diet, some of which also exclude eggs.

  • Lacto-vegetarians exclude meat, fish, poultry and eggs, as well as foods that contain them. They do eat dairy products, such as milk, cheese, yogurt and butter.
  • Lacto-ovo vegetarians exclude meat, fish, and poultry, but allow dairy products and eggs.
  • Ovo-vegetarians exclude meat, fish, poultry, seafood and dairy products, but they eat eggs. They do not eat gelatin or other animal by-products.
  • Partial vegetarians exclude meat but may eat fish or poultry.
  • Vegan diets exclude all meat, poultry, fish, eggs and dairy—and foods that contain these products.
  • Pescetarians eat a mostly vegetarian diet with the addition of fish.

Approximately six to eight million adults in the United States eat no meat, fish, or poultry, according to a Harris Interactive poll. Several million more have eliminated red meat but still eat chicken or fish. About two million have become vegans. Studies recognize that plant-based eating is not only nutritious but a way to reduce the risk for many chronic illnesses.1

Do vegetarians need more protein?

No. A diet consisting of vegetables, fruits, beans, grains and legumes provides just the right amount of protein your body needs. Plus, these foods do not contain the fat, chemicals and antibiotics that animal products have.

Healthy meat alternatives.

Nuts, walnuts, peanuts and almonds in particular, can be eaten for their omega-3 content. They are high in protein and fiber, too. Just watch the quantity that you eat at one sitting, as nuts are high in calories.

Soy is loaded with protein and low in fat. Be sure to buy organic, as most commercial soy beans today are genetically engineered.

Tofu is an excellent substitute for poultry and beef. It adds texture, fiber and healthy protein to your meal. Marinate and sauté tofu and tempeh using sesame oil, tamari, and ginger.

Genesis PURE Mila can supplement your diet with plant-based fiber and protein. It is a whole, raw super food and a natural source of omega-3s, antioxidants, and phytonutrients.

How do vegetarians get their calcium?

The fruits and vegetables in plant-based diets provide calcium. Try kale, collard greens, broccoli, green leafy vegetables, red beans, seeds, raw nuts, etc.

Genesis PURE Daily Build is a comprehensive multivitamin intended to support your on-the-go lifestyle. Not only does it contain superfruits, super greens and organic sea vegetables, it provides 100% of your daily need of vitamin D and is a good source of calcium.

Do vegetarians miss out on important nutrients?

Vegetarians may miss out on nutrients that are found in beef, fish and poultry, such as iron and omega-3s. However, good sources of iron include lentils, broccoli, chick peas, prunes, watermelon, green beans, peanut butter, raising, apricots, almonds and kale. Genesis PURE Mila is a natural source of omega-3 fatty acids which play a crucial role in normal growth and development and brain function. It has also been shown to support heart health.

What is a vegan?

Veganism is a philosophy and lifestyle that excludes the use of animals for food, clothing or any other purpose. Vegans do not consume animal products of any kind, nor do they consume any food that is derived from animals.

Like vegetarians, vegans meet their protein needs by eating a variety of nuts, vegetables and grains. Vegans must get their calcium from fortified sources or soy products. Vegans should supplement their diet with vitamin B12. This vitamin is important for healthy blood and nerve cells and for making DNA.

Genesis PURE products such as Mila, Acai, Goji, Greens, Probiotic, Noni, Capsule and Liquid Cleanse, GoYin, and Organic Sulfur are currently labeled as vegan.

Choosing to go on a vegetarian or vegan diet is a personal decision.

Both diets have the least saturated fat. People on these diets also consume more carbohydrates, dietary fiber, minerals and phytochemicals, all very important for wellness.

As Americans, most of us do not meet the minimum servings of fruit and vegetable each day as part of a healthy diet. There is a benefit to being vegetarian or vegan to ensure that you do get your recommended amounts, as long as you do more than just avoid eating animal foods. If you decide to go this route, make the transition slowly. Introduce more and more vegetarian meals per week.

Remember that eating habits are personal. Something may work for one person, and not for the other. Whatever diet you choose, eating a diet that is fresh and unprocessed is always the best.

Find some great recipes using Genesis PURE products at http://www.genesispure.com/recipes.  Begin your journey to Whole Health and learn more about our wellness products at http://www.genesispure.com/.

1 http://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.