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

Chew on this, and cut calories at the same time

Wouldn’t it be great if you could lose weight while you ate? We are not talking about eating a granola bar while walking on the treadmill. Certain foods actually have thermogenic properties meaning they raise your core body temperature and thus boost your metabolism.

The following foods have actually been shown to boost your body’s calorie-burning potential, so you can burn calories while you chew and digest.

Fat-burning foods:  

Whole Grains: Did you know your body is burning calories when you digest food?  In one study, it was shown that a meal containing whole grains required twice as many calories to digest as a meal containing refined grains (137 vs. 73 calories).1 Whole grains have other health benefits as well, including a higher protein and fiber content than refined grains.

Lean or Plant-Based Protein: Moderately increasing protein intake may modestly increase metabolic rate. A healthy protein intake may provide additional weight management benefits by increasing fullness following a meal and promoting retention of lean muscle mass.2

Hot Peppers (capsicum): Peppers may modestly increase both metabolism and fat burning. The benefits of red peppers have been seen in studies using pills as well as whole foods. Regardless of how you ingest it, capsicum may aid your weight management efforts.3    Daily Build, Metabolic ONE and HealthTrim® Cleanse contain ingredients from peppers. Greens contains organic cayenne fruit and PURE Café has black pepper extract.

Oolong, Green, or White Tea: Oolong, green, and white teas are rich in polyphenols (plant chemicals) and also contain caffeine. The metabolism- and energy-boosting effects of consuming polyphenols and caffeine have been shown in numerous studies.4

Coconut Oil: While coconut oil has not specifically been found to increase metabolic rate or promote fat burning, it may be a beneficial food to add to your weight management program. In recent studies, individuals consuming coconut oil as part of a weight management program experienced greater reductions in waist circumference than those who did not consume the coconut oil5, 6 in addition to helping support weight management, preliminary evidence suggests that coconut oil may also help promote blood cholesterol profiles at normal levels.7

HealthTrim® line of products:

In addition to the foods above, the HealthTrim® line of products can help you reach your own unique weight-management goals with targeted nutrition. The following products are all part of Rally28, PURE’s Complete Nutrition Weight Loss System.

  • 360 Complete Shake contains a proprietary Craving-Control technology and fat-burning ingredients. A unique potato extract helps promote healthy weight loss while Protease Inhibitor, derived from potato, helps to reduce appetite.
  • Green Coffee Bean contains chlorogenic acids which offer beneficial polyphenol antioxidants, an amount comparable to some products used in weight management research. Some studies show that the chlorogenic acid in green coffee beans affects how the body handles blood sugar and metabolism.
  • PURE Café is a slimming coffee that suppresses appetite so you can limit the amount of calories you are eating throughout the day.
  • Metabolic ONE contains green tea and cayenne pepper and caffeine, ingredients that help supercharge a sluggish metabolism.

Devise your fat-burning meal today, and be sure to combine it with plenty of exercise and adequate sleep.

Please consult a healthcare professional before beginning any diet plan, supplement regime or workout plan.

 

References:

1 Barr SB1, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals; implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2:54.

2 Paddon-Jones D1, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J. Clin Nutr. 2008 May;87(5):1558S-1561S.

3 Ludy MJ1, Moore GE, Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analysis of studies in humans. Chem Senses. 2012 Feb;37(2):103-21.

4Hursel R1, Westerterp-Plantenga MS. Catechin- and caffeine-rich teas for control of body weight in humans. Am J. Clin Nutr. 2013 Dec;98(6 Suppl):1682S-1693S.

5 Liau KM1, Lee YY, Chen CK, Rasool AH. An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity. ISRN Pharmacol. 2011;2011-949686.

6 Assuncao ML1, Ferreira HS, dos Santos AF, Cabral CR Jr, Florencio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601.

7 Feranil AB1, Duazo PL, Kuzawa CW, Adair LS. Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asia Pac J Clin Nutr. 2011;20(2):190-5.

 

Supersizing is not always a super idea

portion_control_1016 To lose weight, it’s important to keep track of how many calories you are eating. Understanding portion sizes will help you and your family eat a healthy amount of food.1

We are all eating more—we’re skipping meals and eating larger meals.  A typical child’s plate is the size of what an adult meal used to be about 10 years ago. Times have changed though and businesses are serving healthy “to go” meals and smaller size “lite” meal options.

Is it necessary to control the portions of everything we eat? 

Yes and no. We used to drink regular 6 oz. sodas, but now we may drink two (12 oz.) bottles or use a super-sized cup. A portion of French fries used to be the size of the palm of your hand, and now it is three times as large. These are the kinds of things we need to portion.

Some foods are OK in larger portions. We should get more of foods that are low in calories, high in nutrients (vitamins, minerals) and offer health benefits (fiber, which helps us with normal elimination). Always use common sense and pick foods that offer a lot of nutrition for the portion size.

Portion size your plate2, 3

For example, a ½ cup of cooked non-starchy vegetables, versus 1 cup raw, contains about 20-25 calories.

  • Carrots
  • Green beans
  • Broccoli
  • Summer squash
  • Spinach
  • Tomatoes

In contrast, a ½ cup of a starchy vegetable (½ of a fist) contains about 80 calories, or 4 times the calories of non-starchy vegetables.

  • Corn
  • Peas
  • Winter squash (1 cup counts as a serving)

A 1/3 cup of cooked starchy food or grain (1/3 of a fist) contains about 80 calories.

  • Whole wheat pasta
  • Macaroni or other noodle
  • Brown rice, white rice

Vegetarians, and especially vegans (no dairy, eggs, and animal products) should eat more vegetable and grains to get the protein and some of the nutrients they miss from animal products.

  • Edamame
  • Beans, lentils, pulses

What about fruit?  The sweeter the fruit, the more calories it has due to the fruit sugar, or fructose.  For example, raisins are dried fruit and have more calories than fresh fruit. Each of the following contain 60 calories.

  • ¾ cup blueberries (size of ¾ of a fist)
  • 1/3 (11 oz.) cantaloupe or 1 cup of cubes (size of a fist)
  • 1 small banana (4 oz.) or 1 small apple (4 oz.) (size of half of a fist)

Protein is another great food that helps us feel full.  In addition to the fiber that you get from fruits, vegetables, and whole grains, protein contains fat, which also helps with feeling full. The leaner the meat, the lower the calories.

  • Meat comparison: 3 oz. chicken breast with no skin (size of deck of cards) is only about 105 calories.
  • 3 oz. Polish sausage may be 300 calories (three times the calories).

Dairy foods are a great source of protein. Milk provides eight grams per cup and a slice of cheese provides seven grams. Calories also vary depending on fat content. Other types of milk such as rice milk and almond milk are other foods to include.

All oils (olive, peanut, canola, vegetable, and others) contain about 120 calories per tablespoon—so deep frying lends a lot more oil than sautéing.

Great ways to downsize:4

  1. Use a smaller plate
  2. Eat sitting down – put your fork down between bites and chew slowly
  3. Drink plenty of water – aim for ½ your weight in water daily
  4. Eat six times per day
  5. Eat a balanced diet: three times daily incorporate animal or vegetarian protein sources and vegetables
  6. Fill in between meals with fruit, dairy or alternate. Eat whole grains in 1/3-1/2 cup amounts when included
  7. When dining out, ask to box up half your food, or share it with a friend
  8. Sometimes restaurants will let you order “children’s” or “senior” portions, even if you do not qualify
  9. Have it your way – ask for sauces and dressings on the side, substitute veggies for fries, etc.
  10. Never go anywhere overly hungry

Too busy to get in a meal or snack?  Try Genesis PURE’s HealthTrim® 360 Complete Shake, with water or milk of choice. If weight loss is your goal, consider complementary products as well, such as Metabolic ONE, PURE Café, and other Genesis PURE products for snacks.  Genesis PURE Superfruits and ENERGY are great choices.  Try HealthTrim Cleanse as well for 7-10 days to help support normal elimination; however, foods that contain fiber should be slowly reintroduced.

Trust your body to tell you when you’re full. It normally takes 20 minutes for your body to feel full. However, if you still feel hungry after 20 minutes, it is okay to eat more. Foods high in protein (such as lean meats or meat alternates) and fiber (such as fresh fruits and vegetables) tend to fill you up faster and enhance your nutrition intake for the day!5

References:

1https://www.myfooddiary.com/blog/portion-control-for-weight-loss

2http://www.webmd.com/diet/printable/portion-control-size-guide

3https://www.uaex.edu/publications/pdf/FSHED-86.pdf

4https://www.niddk.nih.gov/health-information/health-topics/weight-control/just-enough/Pages/just-enough-for-you.aspx

5https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html