Potty Talk Part Three: Constipation Nation

We talk about our children and our spouses, about work and our weight. We can talk about PMS, pimples and wrinkles but we draw the line. We don’t really talk about our tummy troubles. And we have them, I don’t know what it is but I feel as though constipation is running rampant. I have a theory that constipation is worse in winter. I’m not a researcher but many more clients complain about constipation in colder months.  Could it be a lack of sun and therefore vitamin D? In animal studies rats without vitamin D do develop constipation.

Let’s start with the basics, in order to “go” you need motion and the lotion. By "motion" I mean activity. Aerobic exercise helps muscles in the intestines contract.  If you are not a regular exerciser, make sure you are walking 10-15 minutes at least a couple times a day. Certain yoga poses such as bow pose and plough can also help. Lotion refers to two things necessary to move stool through you fluid and fat.  Dehydration leads to hard stools so be sure to drink 48 to 64 ounces of water a day. Fat phobia can also cause dehydration. Avocado, coconut oil and other good fats do the body (and the bowels) good.

There are also some trusted tummy tools:

• Chia seeds contain insoluble fiber and fat both helpful when constipated.
• Magnesium is connected to bowel function. I have mentioned a product before called Natural Calm that can be prepared like a tea in the evening.  Pumpkin seeds and cocoa also have a good amount of magnesium and fiber.

• Probiotics- your gut flora has a big impact on your bowel movements.  A probiotic supplement containing the culture bifidus helps promote regularity. Also, in case you need another reason to skip the Splenda it kills gut bacteria.
• Jerusalem Artichokes naturally contain a prebiotic called inulin. Prebiotics help the proliferation of probiotics, you can think of them as fuel for the probiotics. Jerusalem artichokes are a vegetable (you can make latkes out of them for Hanukkah) and there are also pastas made from Jerusalem artichokes.
• There are 3 A's: acupuncture can be very helpful if you have chronic constipation as can aromatherapy, black pepper oil inhaled or rubbed on your belly has been suggested for constipation. And Aloe vera juice can be a strong “tool”. It can be added to juices or smoothies and as with any of these suggestions, start slowly. When it comes to “going” to much of a good thing isn’t fun either.

Some foods should be avoided if you are dealing with constipation and those are the mainly the whites or foods with white flour or white sugar and too much animal protein. Try keeping meat and poultry to once a day if you are binded. Cow's milk has been connected with constipation particularly in children. Goat's milk is worth a try if you're curious. Also on the skip list are laxatives containing senna as an ingredient as these build dependence. If constipation persists it can indicate a problem with thyroid function and should be taken seriously. As you can see, this is a big topic and there is a lot more I could say but I’ve got to “go” now.

OK let's hear it, are you constipated? If so is it worse in winter? What are your tummy tools? Do you talk to friends or family members about your bowels? 

12 Things You Must Know About Cocoa-Plus a Sweet Bonus!

When I started blogging, I knew nothing. I’m not sure that much has changed but I can assure you I was clueless then. I poked around and found some blogs that spoke to me. I read Fooducate and Svelte Gourmand, Herbal Water and ILI and I really enjoyed a blog called Small Bites.  Every time I sent my browser to these URL’s I was giddy when a new post was up. And then something happened. A couple of months ago I noticed that there wasn’t anything new on Small Bites. I continued to check and finally there was a message up. The author, Andy Bellatti, explained he would be posting less in the coming months. He’d still be tweeting and posting here and there but not as much. I was sad. A few days later Andy tweeted some interesting facts about cocoa. I had an idea. I contacted Andy and asked if he’d do a guest post for Foodtrainers. He agreed and I’m excited to share Andy's cocoa post with you today (and the good news is Andy is now posting regularly again):

Whether your Valentine's Day celebrations included gifting your other half a lovely box of chocolates or protesting the infamous massacre by watching "War of the Roses" while savoring some chocolate ice cream, here are twelve facts everyone -- singled or coupled, starry-eyed or jaded -- should know about this world-famous delicacy:

HEALTH AND NUTRITION:

1) Cocoa (also known as cacao) contains a variety of healthful compounds known as flavonoids that have been found to have a protective effect on blood pressure and cardiovascular health.

2) There are three ways to get the most health benefits from cocoa: eating raw cacao nibs (i.e.: adding them to trail mix or oatmeal), adding unsweetened non-Dutch-treated cocoa powder to a recipe (such as a smoothie) or consuming chocolate bars that contain at least 85% cocoa.

3) "Dutch-treated" or "alkali-treated" chocolate produces a more mild-tasting chocolate, but also decreases flavonoid content by approximately 75 percent.  What a shame!

4) Certain components in dairy limit the absorption of antioxidants from cocoa.  This is why bars with higher cocoa contents (and, thereby, lower milk percentages) yield more health benefits.  Alternatively, you can also try vegan chocolate bars, like Endangered Species.

5) Two tablespoons of cocoa powder provide 4 grams of fiber.  A perfect way to add extra nutrition and flavor to a banana and almond butter smoothie!

6) Stearic acid -- the saturated fat predominant in chocolate -- is unique in that a good chunk of it is converted by the body into a heart-healthy monounsaturated fat known as oleic acid… the same one found in large quantities in olive oil!

7) The lower the cocoa content of a chocolate bar, the higher its sugar content.

8) Cocoa releases many neurotransmitters, including phenylethylamine, which has been shown to improve mood and alertness.  Best part?  No subsequent crash.

9) Cocoa is an excellent source of catechins -- compounds also found in green tea and red wine that help reduce atherosclerosis risk.

ENVIRONMENTAL EFFECTS:

10) Conventional cocoa crops are often sprayed with methyl bromide, a class 1 ozone-depleting substance.

11) As with coffee, shade-grown cocoa beans are healthier for the planet.  Since they grow under existing trees, they do not disturb floral and faunal biodiversity.

SOCIAL JUSTICE:

12) The majority of chocolate bars are made from cocoa beans grown in West Africa.  Due to the paltry amount of money they receive from many large-scale chocolate companies, these farms often turn to slavery-like forced and/or child labor to ensure profits.  This is why it's crucial to look for "fair-trade certified" chocolate bars.  This certification ensures that cocoa farmers are receiving their fair monetary share, and that farm employees work in humane conditions.

BONUS: Mexican-Inspired Super-Easy Chocolate Truffles

Now that you know all about cocoa's wonderful health benefits, why not spend just ten minutes in the kitchen making a delectable dessert chock-full of flavonoids, antioxidants, vitamins, and minerals?  These raw vegan truffles with a kick will leave you saying "Crunch bar WHO?"

YIELDS: 12 truffles

INGREDIENTS:

1/2 cup raw walnuts OR raw almonds OR raw hazelnuts

1/8 teaspoon salt

1.5 teaspoons vanilla extract or powder (the powder yields drier truffles)

1/2 cup chopped pitted dates or raisins (I highly recommend dates; if your food processor is powerful, you don’t need to chop them)

5 tablespoons unsweetened cocoa powder or raw cacao powder



1/2 teaspoon cinnamon

A pinch of red pepper flakes

INSTRUCTIONS:

1) Grind nuts, salt, and vanilla in food processor.

2) Add dates/raisins and process again, until mixture resembles raw dough.

3) Add cocoa powder and cinnamon; process again.

4) Scoop out mixture into large bowl.  Add red pepper flakes and mix into "dough" by hand.

5) Form dough into bite-size round "truffles".

6) Refrigerate or freeze for at least 2 hours.

7) Enjoy!

NUTRITION INFORMATION (for 3 “bites”)

205 calories



5 grams fiber


5 grams protein

Andy Bellatti is a Seattle-based whole-foods-focused nutritionist. He also provides customized nutrition-based services and regularly writes and lectures on various aspects of wellness, health, and nutrition. His work has been featured in Oxygen, Today’s Dietitian, AOL Health, and MSNBC.com. Andy has an MS in clinical nutrition from New York University. Follow Andy on Twitter: @AndyBellatti.

So, which of these cocoa facts were a surprise to you? Do you know what plant is in the picture above?Do you think about the environmental impact of the foods you eat? What were the first blogs you started reading?

reGen to Recover

I love freebies, don’t you? One of the perks of having a nutrition practice and blog is that fairly often I receive packages from food companies who want us to sample their “goods”. Let’s just say some of the “goods” are better than others and some aren’t very good at all. In early September I received one such package. It was from a company called reGen. Enclosed in the package was a nice, handwritten, note from their PR person suggesting I try reGen for my marathon training. This was a nice gesture but I wasn’t initially itching to try reGen and it remained in the box for a couple of weeks.

Last week, Deena Kastor was interviewed on one of my favorite blogs Running Dialogue . Deena Kastor is the queen of US running. She is also someone I cite in sports nutrition talks as she had an unfortunate porto potty stop last year in the Chicago Marathon, the very marathon I’m training for. My message, in mentioning Denna, is that “it”/ GI distress can happen to any runner. Due to jet lag, she ate too close to the start of the race. She tinkered with her eating routine on race day, a big sports nutrition no no. This blog post focused on what Deena drinks during the race. I was a little shocked that she uses rather processed products (I actually didn’t remember the specific names). While I thought I read the post and forgot about it, I think the fact that Deena consumed these engineered sporty beverages stuck with me. Despite her mistake, surely Deena must know a thing or 2 about these marathons.

In general though, I’m an advocate of whole, real food. I subscribe to a couple of Michael Pollan’s food rules in that I am fine with treats as long as they are homemade and also feel ingredients should be pronounceable. Throughout my marathon training I’ve kept products to a minimum and only used sports drinks and the like for long (over 12) mile runs. I prefer Honey Stinger and Clif offerings as I feel their ingredients are far better than most. In terms of recovery, I generally concoct a smoothie with protein powder, fruit, fresh ginger, coconut water and maca. This gives me protein and carbohydrates, potassium, a natural anti inflammatory and a little energy. This has worked well as my post-run stomach is a little off.

This past Thursday, I was leaving the office. I knew I had a 21 miler to run Friday and spotted the reGen package. I grabbed one of the containers which resemble the soft zico packaging before they went to the plastic bottle. When I got home, I put the reGen in the refrigerator. I ran the 21 miler, with help from a Chelsea Handler audio book and a new playlist. Normally, when I get home from a long run I just want to sit down. I usually stretch and then go to the computer with ice packs under my temperamental hamstrings. This time, I grabbed the reGen first thing, on my way to my desk. I didn’t ice as I was toying with the idea of an ice bath (which never happened). Instead, I took a hot bath (ahhh), did some work and went along with my day.

I am not one to believe in nutrition magic and instead maintain that how we feel is a composite of many health behaviors versus any one supplement or product. I just have to be honest and tell you I wasn’t sore at all the next day. This is unusual. My mind initially went to reGen, was this the reason? I think reGen is a good product. It is cocoa based and studies documenting cocoa’s ability to improve blood flow and therefore improve soreness were sent to me along with the beverages. I didn’t not read this literature until yesterday, 2 days after the run in case you suspect the placebo effect is at play. Additionally, I consumed the reGen sooner after my run than my typical smoothie. It was ready and waiting and I had it as soon as I got home. I would use reGen again (who can argue with those results) as I’m curious to see if my lack of soreness can be replicated. In the meantime, I will pull my cocoa out of the pantry and make my smoothie before I run so that it’s ready. And finally, when it comes to recovery I also have to look at the meticulous training schedule I’ve been following.
What do you consume after a long workout? How did you hear about it initially? Do you have any “magic bullets” in your nutrition arsenal or things you simply swear by?