If you are having trouble with elimination, you will not be lean and healthy. Optimal bowel elimination is 2-3 bowel movements per day. Most people have one or no bowel movements per day, so that is believed to be normal. Normal is not good anymore. Over 60% of the population is overweight, so that is also normal.
Here are some other things about BM’s that people typically do not talk about:
- Your stool should have diameter equal to half of your wrists’ width.
- The stool should neither be too hard to pass nor too long & stringy.
- Soft and watery stools are not normal.
- Normal stool is medium brown colored. It must not be maroon, yellow or grey, though it may contain certain colors of the food items that you consumed recently.
- It should not have a foul smell if the waste product is the result of food items taken within 24 hours.
Here are some digestive tips to help with bowel movement efficiency:
- Look into the colon cleansing (colon therapy)
- Wind down in the evenings- avoid TV, computer and bright lights. Ideally do some meditation work/reading/bath/easy yoga, etc.
- Eat slowly and chew your foods to a liquid before swallowing- a meditation in itself.
- Eat every 2-4 hours max- never go hungry or full.
- Take hydrochloric acid supplements (HCL) with animal protein meals-increase as needed up to 6 per meal.
- Other supplements to consider-fish oils & probiotics
- Keep exercise conversational to avoid over-exertion.
- Eat as much live raw food as possible and minimize cooked food.
- Drinks a glass of water with lemon juice 2x daily- add 1/2 tsp. raw, apple cider vinegar.
- Drink 8-10 glasses of water each day- mineral, distilled, spring or purified, but limit with meals.
- Try fermented foods- raw brags, apple cider vinegar, miso, sauerkraut, and kombucha.
- Consume high fiber fruits, vegetables & beans: raspberries, apples, pears, strawberries, raw cocoa, split peas, lentils, baked beans, lima beans, artichoke, peas, broccoli, and more. Be weary of physillium products.
- Be careful of animal proteins given they are harder to digest- focus on chicken, turkey, fish, eggs, instead of beef.
- Eat as much raw garlic & ginger as you want- try ginger tea, start with ¼ tsp. of ginger and increase to 1 tsp. of shredded ginger per cup of boiling water
- Peppermint is good for gut health also. Chamomile tea is also very effective for relaxing the gut-drink after 5 pm.
- Eat low glycemic fruits alone or with avocado, nut butter and coconut (avoid fruits with most other foods). Nuts and cheese are harder to digest for many, but good for combining with fruit for blood sugar balance.
- Consume lots of colorful veggies throughout the day.
- Gluten and all grains & dairy products tend to be difficult to digest.
This is an experimental process that never ends. If you are eliminating 2-3 per day, you have most likely found the right foods for optimal elimination and fat loss.
Many people wonder and ask how I can live with a so-called “restricted diet.” I do not feel restricted because I have learned how to make the foods I do eat taste good. Although, I rarely consume gluten, grains, sugar, alcohol and dairy, I eat just about everything else. If you enjoy cooking and combine the right ingredients, you can even make cardboard taste amazing
Brien Shamp brings you 22 years of experience as a Body Transformation Expert, Personal Trainer, Nutrition & Lifestyle Coach, Massage Therapist, Strength Coach for College & Pro Athletes and Reiki Practitioner. In 2011 he was nominated one of the top ten trainers in the country. Brien has a degree in Biomechanics from UC Davis and extensive graduate studies in Exercise Physiology from SF State. Brien won first place in the Met-Rx World’s Best Personal Trainer Contest in 1999 and was nominated Best in the Bay by KRON 4 for Weight Loss in 2009. He is an active author in Parenting on the Peninsula, Ms. Fitness Magazine and his FREE Blog with thousands of subscribers at www.BrienShamp.com.