Gut Feeling

Feel it in Your Gut

Your gastrointestinal tract extends from your esophagus to your large intestine. Nutrition is absorbed through this tract along the way in your stomach, small intestines, and even large intestine. This long muscular tube can become less efficient over time due to age, illness, improper nutrition, and lack of exercise. If misuse goes on for long periods of time it can lead to constipation, heartburn, and diarrhea. But there are things you can do to help keep it running smoothly.

  1. Eat High Fiber: Fruits, veggies, whole grains, and beans/legumes are high in fiber and can help be sure you have healthy, regular bowel movements.
  2. Water: Be sure you are drinking throughout the day so that you are properly hydrated.
  3. Exercise: Movement helps with the motility of the large intestine. Be sure to exercise regularly.
  4. Look at side effects: Talk to your doctor about side effects of medications you may be taking. Often times they can affect the digestive tract.
  5. Get Balanced!: Talk to your acupuncturist and chiropractor about regular care to help with your symptoms. Nutrition, herbs, adjustments, and acupuncture can help your body heal more naturally.

 

Your Tustin Chiropractic & Acupuncture Clinic:

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 fiber

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

LA Times “Gut Check” – Marygrace Taylor

Back To Grain Basics

Ancient Nutrition

Grains that have been used as food for centuries are now making a comeback in our modern diets. Grains such as amaranth, millet, teff, quinoa, and buckwheat are ancient varieties that have been virtually unchanged, as apposed to modern grains that are often selectively bread, bleached, and genetically modified.

The Benefits:

  • Contain protein
  • Have a good daily dose of fiber
  • Vitamin & mineral content often meet or exceed those of modern grains
  • Available in kernels or flours (more cooking options)
  • Gluten Free: easier on the stomach and people with health issues

Grains:

Amaranth- an Aztec grain that is a good source of folate, calcium, magnesium, iron, zinc, and phosphorus. In Traditional Chinese Medicine (TCM) pricking Amaranth (amaranth, or pigweed) is used for conditions with the patterns of excess heat in the blood. It may also help treat excess internal heat, remove dampness, blood in stools, edema, gallstones, hemorrhoids, sore throats, and even snake bites.

Millet- this grain is a staple in Africa and India. Millet is a good source of B-vitamins, phosphorus, zinc, magnesium, and iron.

Quinoa- contains all the essential amino acids and is a complete protein. Also, it is a good source for B-vitamins, Vitamin E, iron, magnesium, folate, phosphorus, and zinc.

Buckwheat- common in China it is a good source of phosphorus, iron, and magnesium. In TCM buckwheat is great for the intestines (esp. the lower jiao), helps eliminate internal heat, moves energy downwards, relieves swelling & pain, heals vaginal discharge, and helps stop diarrhea.

grain

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REF:

Chinese Natural Cure. Henry C. Lu

http://www.idahopress.com/community/blast-from-the-past/article_c2ac4e3a-e7da-11e4-a476-f7d7d0f06f12.html

High Fiber Diet

Fiber Intake & Weight Loss

Fiber is a necessary part of your daily diet, but the amount and source may differ. The latest research suggests that diets high in fiber can increase weight loss and improve other untargeted areas of diet.

Research:

In a trial of 121 adults with metabolic syndrome, fiber was increased in the diet to 30 grams per day to see what effects it had on weight loss and overall diet. Fiber was increased in participants over a 12 months period. Participants also received diet counseling throughout this period (14 sessions). An average weight loss of 4.6 pounds was observed over this 12-month period.

Other significant improvements were seen in the participants’ diets. These areas included calorie intake, fish consumption, sodium, saturated fat, lean protein, and cholesterol.

Results:

Getting counseling on a proper diet, especially one that is high in fiber, seems to help reduce weight and lead to other dietary improvements. The researchers think that by even changing one aspect of a diet, and helping patients understand and follow that one change, it can result in transformations elsewhere in their diets as well.

Tips:

  • Look into eating more healthy foods, as opposed to restricting bad foods.
  • Recommended fiber intake for men up to age 50 is 38grams per day. Men 51 and up should consume 30 grams of fiber per day. Women up to 50 years old should have 25 grams per day of fiber. Women 51 and over should consume 21 grams per day.
  • Foods high in fiber include fruits, vegetables, legumes, nuts & seeds, and grains.
  • Try to space fiber intake out through your entire day.
  • When increasing your fiber intake, do it slowly.
  • Be sure you are staying well hydrated when increasing your fiber intake.

fiber

More posts on Health:

Young athletes & back conditions

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New Year, New You!

Mediterranean Diet Part 1

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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Pagoto S. Abstract T-3113-OR. Presented at: Obesity Week; Nov. 2-7, 2014; Boston.

http://www.healio.com/endocrinology/obesity/news/online/%7B781d2272-e785-4fee-a52f-4e8988cb1923%7D/increased-dietary-fiber-intake-aided-weight-loss-other-areas-of-diet