Tuesday, April 28, 2015

What's The Poop? Scoop No. 2

No. 2 - get it?  Hmmm, moving on...

So now that you understand from my last post HOW your digestive system works and the amount of effort and energy that is needed, let's take a look at your poop - so to speak!

Check out the Bristol Stool Chart below to see where you stand.

As you can see, you want to be in the healthy, normal spectrum for a phenomenally functioning digestive tract.

Here's a crazy fact: your gut is protected by a thin layer about one cells thickness. Ah, that's it sweetheart. This thin layer covers a surface area the size of a tennis court! That just seems so -- fragile to me.  But our bodies are outstandingly amazing! That lining protects your entire immune system from going haywire. If that thin layer is damaged, you will more than likely get sick, slowly. Your immune system will not be able to keep up with all the toxins and can produce massive amounts of inflammation throughout your body if left unchecked. What is inflammation attached to? It's attached to pretty much all illness and disease. You do not want all these toxins running through your body so pay attention to your poop!

Obviously I am no doctor. But this I know... a lot of intestinal issues are caused by what we eat - and don't eat. What is absorbing and what is not absorbing. What is ripping through us and what is clogging up the pipes! Those habits repeated over a long period of time can produce a leaky gut, which is basically what I described above.

Here are a number of things that can cause chaos in your belly region: low fiber, high sugar, processed food, nutrient poor/high calorie diet (aka: Junk Food). These things make the wrong bacteria and yeast grow. Also known to create an unhappy gut environment is overuse of medications that can damage the gut or block it from working the right way. Medications like acid blocking drugs, antibiotics, steroids, and anti-inflammatories.

Okay, are you ready for it? There are two things that you can do immediately to help start balancing your system. And these are just for starters, but they're good ones.

FIBER. There are two kinds of fiber. Soluble and insoluble.  This ARTICLE will help you understand more. Eat it. You will thank yourself later.  A great way to get more fiber is to blend your veggies and fruit. Add some flax or chia seeds for more bang.  When you add up all the health benefits, feel your body start to beg for this deliciousness, and on top of it all - lose weight?? It's a no brainer honey! And that is why I didn't spend much time on it.  EAT YOUR FIBER. Simple.

PROBIOTICS. Probiotics are living microorganisms. They are your intestinal friends. They help balance the "flora and fauna" in your choo choo. I felt the need to be funny again all of a sudden.(you're welcome!) Seriously though, they have been around FOR. EV. ER.  Why? 

Here are just a few reasons why it might be of importance to you and your guts:
  • Managing lactose intolerance
  • Helps prevent colon cancer
  • Lowers Cholesterol
  • Lowers Blood Pressure
  • Reduces Inflammation
  • Boosts Immune System, used as an anti-biotic
  • Improves mineral absorption from other foods and vitamins
  • Helps prevents Urinary Tract Infection and bacterial vaginosis
  • Improves symptoms of irritable bowel syndrome, colitis, candida
  • Duh, yea!  What's NOT to love!?
One of the biggest benefits of probiotics is not only as a preventative mechanism, but that it generates no serious side effects. Now, you could get gas or bloating with overuse, or as a result of a sudden, large introduction of probiotic to the system. So take it slow honey!  Go with the good stuff first, the kind you store in your fridge. High levels of Lactobacillus and Bifidobacteria. Take it light on the dosage and ease your way into it. You won't "up" your dose.... you'll maintain your flora and fauna, so to speak.

Here's what's great about Pros.... everyone can take them! Everyone should be taking these regularly and double the dose following a round of antibiotics.  Antibiotics kill off the bad as well as the good bacteria, making it imperative to repopulate the intestine with good bacteria with Pros. You must remember this: a large portion of the immune system is related to the function of the intestinal tract.  Who can benefit from these?

Anyone who has recently used anti-biotics
Anyone suffering from gastrointestinal problems such as: bloat, gas, gastroenteritis
Anyone who suffers from lactose intolerance.
Anyone who wishes to gain increased mineral and nutrient absorption
Anyone suffering from diarrhea, chronic or otherwise
Someone suffering from allergies

So you see how these two powerhouses can effect your whole well being?  What's your gut telling you? Need some help? Get with me if you want to know more. Check out my website and email me your questions.

What happens HERE is a little bit of all things GOOD. So, want to lose some weight? Want to feel great again? It's not difficult. You just need to learn it.

I love ya you gutzy thing you!

Monday, April 27, 2015

What's The Poop? Scoop No. 1

• POOP (noun)   The noun POOP has 4 senses:  1. obscene terms for feces 2. a stupid foolish person 3. slang terms for inside information 4. the rear part of a ship.

As you can see, I could've gone in any direction with this for my title. I'll also apologize up front. If  you're one of those people that squishes up their face when someone talks about poop, then you might want to skip this one.  As my brother likes to say, "Lighten up Francis," because honey, everybody poops.

That being said, there is NOTHING like a good poop! I know you're smiling because -- you know exactly what I mean, don't ya jellybean?

Now, to start on this extremely personal subject, we begin at the digestive system. When most people think about health they think of a vibrant, glowing, toned physique with unending energy. While that's true and goes along with it, good or bad health really is an inside job.  One of the major places to begin to look at health is in one's intestines. I'll be honest, I don't really think about what is going on inside my intestinal tract while I'm eating whatever it is I am eating. And I'm guessing neither do you.

Here are a few things you might not realize about the human digestive system. It's about 30 feet long. Healthy digestion takes about 24 to 72 hours. The minute we eat digestion starts. Food creates saliva which contains a couple of enzymes that breakdown starches (amylase) and fats (lipase). Then it slips down the esophagus into the stomach where gastric juice breaks down protein. While this is going on, peristalsis is happening, which is where waves of muscular contractions move along the stomach wall churning all that slimy goo up! Are ya still with me?

One to two hours later, this thick stuff is moved into the duodenum, which is part of the small intestine where it mixes with more digestive enzymes from the pancreas, liver and intestine, then passes into the small intestine. Your small intestines are about 22.5 feet. That's kind of crazy when you think about that inside of you!

After the thick stuff (it's called chyme, for the record) is fully digested it is absorbed into the blood stream.  Here's the really  important part I want you to really hear: 95% of the absorption of nutrients are absorbed at this stage. Foods with high nutrients are the ones that are dark, leafy, colorful - they have seeds, they grow and they rot. REAL FOOD. Aka: nothing processed: these have no nutrients.

But I digress. Let's digest the rest of this whole process eh?

Blood containing the absorbed nutrients is carried away from the small intestine and transported to the liver for filtering, removal of toxins, and nutrient processing. Everything else left over goes into the large intestine where digestion is held to allow fermentation which further breaks down some things that might remain after its "workout" in the small intestine. The large intestine is about 5 feet long and is less rambunctious in its activity. The large intestine absorbs water from the chyme and stores feces until it can be eliminated through ur... I mean your, anus. It took everything I had not to do it... almost!  "Lighten up Francis" comes to mind about now: GIGGLE

There are over five hundred species and three pounds of bacteria in your gut. It's a huge chemical factory that helps you digest food, produce vitamins, help regulate hormones, release toxins and produce healing compounds that keep your gut healthy.  Many diseases that seem totally unrelated to the gut, such as eczcema, psoriasis, and even arthritis are actually caused by gut issues. What's your gut telling you?

This is why your digestive health is so important! Because, the more efficient and clean your digestive system is, the more energy your body has to clean out the toxins from your system.  When it's all gunked up (very scientific term) with poor eating habits and unhealthy weight, that can slow your whole digestive system down which will then create a compromised immune system.  When that happens, you are at a higher risk for illness and disease.

So if you are one of millions who has digestive issues such as irritable bowel, bloating, constipation, diarrhea, heartburn, reflux, gas, and all that unpleasant stuff, then you're not alone. How do we fix it? How do I have a "good poop" you ask?

Well, first off know that there are 100s of over the counter products that you can take, but unfortunately they may or may not fix the situation. They do not go to the root cause, and can sometimes make things worse.

Remember... a healthy gut is an inside job.  You have got to create a beautiful environment for it with the right types of foods and nutrients to help your digestion process work the way it was intended.  Don't like fruit?  Can't stand your vegetables? I would urge you to get over that, pronto. We'll go into all that in my future posts on this subject. So stay tuned! I'll tell you a secret though:  it's really not that difficult to fix in the grand scheme of things.

Meanwhile.... Let's get a visual shall we?  Let's take a look at your poop in my next post: What's The Poop? Scoop No. 2.

Hugs and have a great.... day!

Cin ;)
Full-Body Fitness

Sunday, April 19, 2015

Why Weight?

Why weight indeed...

There seems to be this long standing myth that a lot of women still hold on to that lifting weights makes you bulky and bigger. The truth is: SURE IT CAN. Unless, of course, you do not want that to happen.

If you want lean, mean, fat burning sleekness added onto your bod then you've got to learn to lift weights correctly for this to happen.

Weight training, as part of a process to lose excess fat and maintain a healthy body weight, requires some specific knowledge and methodology. It is far different than utilizing weight training as a means of bodybuilding. Weight training for both goals requires different ways of thinking, which will result in different types of exercise and eating patterns.

My passion is weight loss. Your weight loss. My passion is teaching you how to lift correctly so you can go do this "fitness thing" for a lifetime of results, enjoyment and maintenance. I get great joy when you not only start shedding the pounds, but FEEL better than you have in quite some time. While we start with the whole eating pattern (What. When. Why.), we always incorporate weights. Lots of weights! Here are the machines and weights we use at my STUDIO - Full-Body Fitness! Everything in that room is accessible in any gym in one form or another and I teach you how to use them all.

So then, it's not to say that weight training is the be all, end all for burning excess fat, it's just that all the weight training in the world is useless for weight loss if the eating pattern is not altered.

Sorry friend, but you will  need to reduce your calorie intake in order to lose weight; it's as simple as that. But here in the studio, I make that completely DOABLE. Actually it's been said over and over, and I quote: "I FEEL better" "I have lost 2, 4, 7 lbs. ALREADY just from eating the way you showed me" "My energy is off the charts." It's kind of awesome and I will never tire of hearing it.

But let's get back to weights. They are my favorite afterall! Muscles weigh more yes. However they also take up less room on your body. Pssst!  That's why your clothes fit ya better. ;) ;)

Muscles also help you utilize (burn) calories not only while you're working out, but for quite some time afterwards as well. Muscles are what keep the weight from coming back honey.... so once you see what weights do to your bod, it's hard to stay way! It's a beautiful relationship between your mind and muscles... they make gorgeous music together.

So if you've been spinning your wheels on the whole weight loss thing or trying one ridiculous "fad diet" after another, feel like you don't know exactly how to lift weights or use all those pieces of equipment -- here is where you start: Full-Body Fitness. Serious. This is where it happens honey!

You can be rocking it this summer and into the fall months ahead.  Let's get you into those awesome jeans you haven't been able to wear and feeling better than you have in years!

Hugs and Blue Skies,

Cindy :)