Client Spotlight: Dr. Kim Carter đź™Ś

“It [the coaching journey] provided a clear focus on challenge areas and necessary goals and accountability to overcome them. I hoped to learn about my mental blocks to living healthier and I wanted to learn strategies to address them. Yes, my expectations have been met.

I have developed the strength/willpower to address all matters leading to a healthier me. I surprised myself when I drastically altered my work and personal schedules to make time and put myself on the front burner. My major insight/breakthrough was definitely the schedule disruption.

I benefited from, and enjoyed the most, what I learned about why my eating habits were poor and the tools to address this (eating at consistent times, drinking plenty of water, poor snack replacement, etc.). I am tracking my meals now (sometimes) and am more conscious about my food intake, eating times of day, and meal prepping myself.” – Dr. Kim Carter


It has been an honor and a pleasure working with Dr. Kim over the course of a few months. The most striking session was probably our first – she realized that she didn’t have much time to dedicate to herself and her health, and she fixed that right up in less than an hour! The keystone action of removing and choosing the activities that fit with her values and goals certainly helped as we added in healthier foods, routines, mindset, and more. Let’s find your keystone habit and build a healthier version of you – schedule your complimentary, 20-minute Discovery Call now.

‘Crap-e’ Diem! 5 Tips for AM Poo

What partially inspired this topic was an experience we had while in our dietetic internship (for those unfamiliar, to be a registered dietitian-nutritionist one has 4 years of medical training and then a year of paying, not paid, internship). Between our collective stress as a cohort and our lifestyle factors, which included adult beverages and dancing at bars on weekends, it’s no wonder that, while walking with a friend to meet with our program director, she had a grimace on her face. When asked what was wrong, she grouchily responded, “I haven’t had my morning poo”. We were flabbergasted. Though we were far from the Bridgerton-era of delicate sensibilities, no one talked about poo. Ever. She helped to change that, as her simple statement helped illustrate how integral a morning routine, with a healthy bowel movement, could be. Lest you ever find yourself grimacing because you too have not had a good morning poo, we’ve got you, boo.

Pooping is a common problem in the United States, affecting all ages and populations. About 16% of adults, and 33% of adults 60 and older have symptoms of constipation.

What are symptoms of constipation?

< 3 bowel movements per week

stools that are hard, small and difficult to pass

a feeling of having incomplete bowel movements

Who could be at risk for Constipation?

Pretty much everyone. But more specifically:

• Pregnant women and those who have recently given birth

• People who are not getting enough fiber

• Those taking certain supplements or medications (including iron supplements or diuretics, calcium channel blockers, depression, and pain medication)

• If you’re stressed you’re probably not going to be pooping very well

• Those with certain health conditions or gastrointestinal disorders (e.g. IBS)

Constipation can be a sign of a medical problem so you’re going to want to talk with your doctor or healthcare provider to rule more serious issues out.

5 Tips for a Good Morning Poo

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

1. As a general principle, you want to ensure you are drinking enough water. This seems basic and so many people skip over this, but don’t. When the body isn’t properly hydrated, it draws water out of the colon, which results in hard, dry stools.

2. This goes along with #1; get enough fiber into your diet. Plant foods are a great way to achieve this; however, if you increase your fiber intake without getting enough water, you’re going to have more ‘plumbing’ issues. Adults should get at least 25 grams of fiber per day.

3. Move your body and get your bowels moving. Whether it’s a light morning jog, walk, or even jumping jacks, this could help move things along your digestive tract.

4. Hot beverages. The heat from tea, coffee, or hot water and lemon can help stimulate a bowel movement. The high levels of caffeine in coffee are known to stimulate the bowels. A word of caution, you don’t want to have to rely on this.

5. Squat it out. A toilet stool or Squatty Potty can put your body in a position to make elimination easier.

Remember, talk with your friendly registered dietitian-nutritionist to investigate the amounts and types of fiber in your diet as well as to plan more fiber-rich meals.

So try these tips and ‘Crap-e’ Diem everyday!

A Case for Morning Routines

Have a better tomorrow by learning about morning routines then building and implementing your own! (Video version available here in our Go with your Gut free Facebook group).

Benefits of a Morning Routine

1. With a set morning routine, you’re on auto-pilot and the morning flows fairly seamlessly. The alternative is jumping all over the place as you feed the dog, get dressed, check your voicemail, and look for your keys.

2. Peace is a result of a well-planned morning routine; instead of feeling scattered and stressed, you can enjoy your cup of coffee or tea and know that you are ready for the day.

3. Feeling organized about your day – you can see your appointments and activities laid out, and you have a plan to achieve your most important goals, even building in self-care!

Life before a AM Routine

We’re speaking for ourselves here, but you can likely relate.

1. Inconsistent wake (and sleep) times. Sometimes we’d wake at 6am, or 8:45am or 11am…this left us feeling discombobulated and stressed as we struggled to fit in all our appointments and to-do tasks. Even worse, we’d work into the night and then create a self-perpetuating problem of inconsistent waking times.

2. Adrenaline rushes. Running around grabbing work materials, finding the outfit we planned on wearing was in the laundry hamper and having to figure out an alternative, looking for keys or an umbrella…and then hoping and praying traffic to get to meetings on time. Mornings were full of stress and anxiety.

3. Forgetting water and/or lunch. This lead to us either skipping lunch or buying a $13-20 lunch when we had perfectly good food at home. What typically followed was both food waste and money waste (from lost groceries and eating out).

This way of living cost us time, peace, and money. Something needed to change. Tired of the results we were getting, we decided, “No more of this chaos, we’re getting organized with our mornings.”

Our First Attempts at a Morning Routine

We’ve read all these articles about successful people who wake up at 4am or 5am, so we decided to enlist willpower and sign ourselves up for a 6am boxing class (during the snowy/icy winter season). Spoiler alert: it didn’t work. Why? For one, it didn’t work with our life and sleep schedule. We don’t go to bed at 8pm or 9pm typically and so we were always tired in the mornings. For two, we like food; the problem was fueling ourselves around this class. If we skipped breakfast, we’d typically feel faint during the 1-hour high-intensity workout. If we ate even a small snack 15-30 minutes ahead of time, we felt nauseous.

Reading about the great achievers, such as Richard Branson and Tony Robbins, showed me that some of these morning routines were 2-3 hours long. That was never going to work with our lifestyle so we had to create our own flexible 30 minute AM routine with exercise included. We’ve changed it throughout the years and kept it flexible to support where we are in life. Here’s what it looks like now (we’re big fans of alliteration, as you’ll see):

1. Wash and water – we brush our teeth first thing and then drink 1 cup of water before jumping into exercise…

2. Strength-training and skincare – we’ll play a very short podcast and bust out squats, full push-ups, ab work, bridges, ‘superhumaning’ (laying on the belly and lifting arms and legs), and pull-ups. All done in about 6 minutes! Then we’ll typically wash our face and body and get dressed.

3. Bunnies (pets) and breakfast – we have two (unbonded) bunnies and we’ll let one out as we prep our coffee or tea and breakfast. About halfway through, we switch them out. Typically we’ll also do our ‘mental/spiritual gym’ exercises. For your purposes, insert dog/cat/kid(s) where we have bunnies listed.

4. Launch into life – we go into the office and check the day’s calendar and our most important goals; we set alarms and put the phone on airplane mode (as needed); we’ll also take breaks to do household activities (e.g. laundry) during the day

This is not a *perfect* morning routine. Use this for inspiration to create your own routine. Now that we’ve created a customized morning routine, the only regret we have is not starting earlier in life. High school, college, and post-college could have been SO much easier and not filled with stress and anxiety. Peace is a gift we can give ourselves with a simple morning routine. The key is to make it work for YOU!

So what do you think? Do you already have a morning routine? Is there a way to improve your mornings by putting them on auto-pilot?

Thank you, Flu

dietitiansorders

Wondering where we’ve been? Well, first Arizona, and then, during the week where writing a blog was at the top of the list, something happened. Whether it was a delayed on-set from exposure to recycled airplane air or just from another silently contagious human, the flu caught up with us.

An early morning of feeling super-slow, as though walking through molasses, and strange aches made us call a meeting short. Thinking we could still rally and celebrate a friend’s birthday dinner, we decided on a nap. It was only upon awaking that the sad truth set in, with its fever and chills, achy joints, headache, and congestion. The flu.

Too tired and weak to drum up a will to fight, we chose an opposite approach. Giving in. It was decided: instead of trying to force ourselves to feel better and continue working (at least from home), we would do what animals tend to do – including slowing waaaay down. The first day we didn’t eat, the second day was spent in the cave-like bedroom allowing sleep to take over whenever tiredness hit (which was basically all day). Though we couldn’t eat much at all, we took a look at our mental diet…what would we watch or read that would make us feel better? (It ended up being Netflix’s Kindness Diaries and Queer Eye, both rather inspiring and heart-warming). For someone whose stomach rules her life, it was odd not to feel hungry and day 3 brought back a little hunger and ability to enjoy a favorite Mediterranean meal. Here are some silver linings from the experience:

  1. Slowing down – the experience showed the wisdom of not running ourselves into the ground all the time
  2. All of the delicious vacation meals (including homemade Butterfingers and coconut ice cream) put some weight on, which was promptly removed by the flu.
  3. Seeing people in life care and bring wellness remedies, food, and even humor to the situation.
  4. Gratitude for health increased dramatically; how we take it for granted when we’re well!
  5. A nice surprise: sugar cravings went away! It felt like a whole-body reset after a few days of tea, remedies, lots of water, and rest.

Though it was wise to take time to heal, it was more than a bit frustrating to have to scratch all of our appointments and goals for the week. So if getting sick is something you don’t have time for, take time for keeping yourself well. Here are some tips to do just that:

1. Wash hands thoroughly; clean door handles on a regular basis
2. Get enough sleep; skimping here will lower your immune system’s ability to fight off illness
3. Healthy diet; this should go without saying. Proper nutrition is critical to protecting the body and keeping it well.
4. Stay hydrated; it is easy to over-look the benefits of getting enough water
5. Laughter: it boosts the immune system!

Stay well, friends!

Express Detox Green Smoothie

 

express detox green smoothie

As Kermit the Frog has said, “it’s not easy being green”….and the same could be said for being a green smoothie in a sea of fluorescent orange fizzy sodas and caramel-colored coffee drinks.  The green smoothie can intimidate – with its heavy perception of being healthy (aka “gross”)- but this Express Detox Smoothie is sweet, light and satisfying. It’s a great way to start a warm summer morning before a busy day with the family or to refresh after yoga or mowing the lawn. From 10TV anchors to our littlest test kitchen ‘client’/niece, it’s been well-received.

Now’s your chance; do you think it’s easy being or drinking ‘green’?

Ingredients

1 cup of water or coconut water
2 cups of kale
1 lemon, juiced
1 medium apple
1 frozen banana
2 pitted dates
1″ ginger root

Instructions

Add all ingredients to high-powered blender and blend well.

Want to be even greener? Check out our Green Smoothie Challenge eBook .

Review: Floating at True REST

flotation-tank-obw

Ah yes, a perfect flashback to Modest Mouse’s “Float On” and the lyrics work perfectly with our topic: floatation tanks!

Given our hectic lives where ‘being busy’ is a twisted badge of honor, the idea of a sensory deprivation state or REST (Restricted Environment Stimulus Therapy) has appealed for quite a long time. We’ve seen egg-shaped chairs and chambers but NOW….Columbus has a most perfect option; so we recently went to check it out.

For first-time floaters, you’ll need to get there half an hour early to have some tea and watch a video with a bit of the history of floating, benefits, and how to have a good float. The room is already set up for relaxing with some comfy chairs and Himalayan salt lamps. Towards the end of the video, it turns into a relaxation screen with colorful prisms and tranquil music.

From there you’ll be assigned a room with a floatation pod, shower, and all sorts of accoutrements, including ear plugs. All you need to do is shampoo and wash your body, wait for the signal, climb in and pull the pod lid down to start your float.

If you have a bit of an issue with claustrophobia, rest assured that you can lift the lid at anytime. As you get into your float (aptly named- with all the salt in there you can’t sink!), you may experience a wee bit of what meditators often call the ‘monkey mind’. “Did I lock my car? How annoying it was standing in line at the grocery today! What will we eat for dinner?” But after awhile, you body -being so still – allows your brain to get the message that we are RESTING now. You may even start falling asleep!

Before you know it – soft music will be piped into your pod to remind you that your float is almost over. It’s time to stretch yourself out, shower (careful – you don’t want salt on your clothes) and adjust to the ‘real world’ in the soft, peaceful oxygen bar area. The attendants are extremely dedicated to good customer service and you’ll likely have multiple people offering to grab you another cup of tea or infused water. If it suits you, they also have coloring books and journal in the relaxation space. Just make sure you’ve given yourself time to adjust from the Theta brain wave state before getting into your car and the phone starts pinging again.

oasis-room-obw

The owner, Patrick Gerke, was assisting other floaters with their oxygen bar selections. It was the perfect time to inquire about the history of True REST. He shared that he had been in the Marines and found it hard to turn off his highly-alert nervous system upon returning home. He found himself constantly watching other people’s hands, paying attention to their purses/bags, and the doctors he went to offered pharmaceuticals. He didn’t want to flirt with possibility of addiction to these drugs and his friend in the Navy SEALS suggested floating. Shortly thereafter, Patrick went to nearest flotation tank experience available – in Chicago – back in 2013 and as he told us”found his calling.” From there he and his wife set up the Powell location and recently expanded to Easton.

The benefits of floating are said to extend beyond relaxation and stress reduction to pain relief as well as enhanced sleep and cognition.

True REST is so confident you will enjoy the experience that if you are not 100% satisfied with your first visit, you won’t pay. We seriously doubt that ever happens, especially when you feel like a refreshed version of your ideal self. So there’s nothing to lose!

In fact, a single float is normally $79 but let them know Adrienne Raimo from One Bite Wellness sent you and get your first float for $49 (instead of $59).

Bonus: your experience may be even better when you do yoga or get a massage (both on the same shopping strip!) before your float.

They say you can never step into the same river twice; we add: you will can never step out of the floatation pod in same state you entered :).

Let’s all float on alright.

Refuel your Body after Exercise

refuel your body

Thanks to an invitation from Columbus Fit Life to speak at the Arnold Classic, we were able to bring Refuel your Body after Exercise to athletes of all ages, shapes, and sizes. Here are some notes from the presentation:

Nutrition is said to account for about 70% of our fitness results, and it heavily influences the way we look and feel. In undergrad, we noticed that there was a bit of a schism between the exercise physiology and the nutrition majors. The former would tend to justify eating poorly by saying “I can burn this off later” and the nutrition students would say “I eat pretty well so I don’t need to exercise much.” Of course, the dietetics majors won. Just kidding, but they were on to the fact that food – something we eat 3+ times a day – does carry a significant impact on overall health. Also, if nutrition is responsible for about 70% of how we look and feel, it becomes easier to see why the person diligently jogging and profusely sweating on the treadmill everyday, but not making dietary changes, may not be seeing results.

Secondly, although training programs for athletes can be similar or even identical, variations in performance exist. Why? It is due to what happens during the recovery phase.

So how do we get the body to regenerate and recover quickly?  You guessed it: nutrition!

And what happens with better nutrition? The body is able to handle a shorter time between trainings and experiences quicker improvement. This is a huge advantage over your competitors.

Thirdly, never underestimate the power of knowing your own body. A former client on her way to living a healthier lifestyle enlisted the help of a personal trainer who told her to focus on getting lots of protein – including from a source that caused her an issue. She noticed her skin breaking out along the jawline more and had to schedule routine facials which she noted were relaxing but not fixing the cause of the acne. After a few sessions of gently recommending that she eliminate the offending food, she gave it a try. Here’s some of what she had to say:

“Had I not consulted Adrienne, I might have spent another $2250 on facials by now. I might still be fighting acne too.

For the record I’ve regained and lost the same 20 lbs. This time I’m fueling myself with great primary food, increasing my vegetables and fruit, seeds, and nuts, and scheduling exercise regularly with built in accountability. I’m hopeful that I’m finding my ideal body weight and that the weight will stay off this time.” Read full review here…

Finally, consider the importance of an overall reduction in inflammation. There are many causes of inflammation and food can be one of them. The foods that you think of as ‘healthy’ may not be healthy for your individual body. A quick way to figure out if bananas, eggs, gluten or gliadin, dairy, wheat, or raspberries are contributing to inflammation is to have a food sensitivity test performed. As with many clients, and in our own experience, you may be surprised.

A reduction in inflammation could result in more flexibility and range of motion, less joint pain and risk of injury, as well as an increase in efficiency.

Bottom line: at the end of the day, if you’re a high performance human being but your diet is not designed for your peak performance, then you may be experiencing lesser results on your rigid diet than you would experience with a more open, but personalized diet can provide. Consider finding a sports nutritionist to help you achieve a higher level of fitness and wellness.

Here are 8 tips to Refuel your Body after Exercise:

1. Drink water. Proper hydration is important before, during, and after exercise. Caution: sports drinks have quite a bit of sugar.
2. Consider having protein after a workout. This is easily accomplished with a smoothie, hard-boiled eggs, or hummus and vegetables.
3. Get more sleep, rest and relaxation. When you are tired or stressed, your body will not perform well during workouts and it will crave energy — usually in the form of sugar or carbs.
4. Plan your meals and snacks. We often tell clients, if you fail to plan, plan to fail. Having foods ready in your workout bag will help prevent breaking your healthy diet.
5. Evaluate the amount of animal food you eat. Eating too much as well as too little can influence your endurance and muscle-building. It could also contribute to acne breakouts. Your integrative nutritionist & health coach will help you sort this out. Experiment. Respect your body’s individuality.
6. Don’t skip meals. Too much time between meals can cause blood sugar levels to drop and not recover well from a workout.
7. Eat more vegetables and fruit. They are healthy and delicious while filling you up and providing important vitamins and minerals.
8. Remember the best food for you needs to be personalized. Factors such as age, being a man or woman, food sensitivities, genetics, or being on a special diet (i.e. vegan or vegetarian) all requires specialized nutrition.

 

 

 

#2 Problems Solved! Have the Perfect Poo

20150802_2304461

If your bathroom visit has you feeling less-than-stellar, whether from incomplete bowel evacuation or runny rapid transit, you may wonder what’s going on with your gut. We will solve the mysteries of these #2 issues so that you can sit down and take action!

What’s your number?
If you’re looking at the stool chart feeling as through you run the gamut of each type, start to observe toilet clues and investigate reasons that may underlie issues of diarrhea and constipation. Like most changes, this starts with awareness. Track the number associated with the Bristol stool chart type that best matches your bowel movement.

Water makes all the difference. Diarrhea results when the intestine doesn’t have time to reabsorb all the water from the food waste before it exits. On the other hand, if too much water being reabsorbed, constipation occurs and results in hard, dry rabbit-poo-like stools.

When you can’t wait another second….diarrhea. Common causes of diarrhea include:
Food allergies or sensitivities
Lactose intolerance, gluten intolerance/Celiac disease, or malabsorption of fructose
Hyperthyroidism
Emotional stress
Irritable Bowel Syndrome
Gastrointestinal infection

Sh*t happens….hopefully. Constipation involves the passing of hard, dry stools that resemble rabbit or deer excrement. Are you eating sugar, processed carbs, packaged foods? If so, you’re at higher risk for constipation. Or perhaps it’s one of these common issues:
Low fiber intake (or too much fiber and not enough water)
Food allergies (dairy and wheat can also lead to constipation issues for some)
Hypothyroidism & hormonal imbalance
Lack of physical activity
Dehydration
Issues with the nerves or muscles in the intestinal tract

Whoa! That stinks!
If you find that your flatulence clears a room or your BMs are so stinky they cause a plane to turn back, there’s a problem that needs to be addressed. For the deadly gas (silence optional), the problem has its roots in sulfur compounds. One reason why flatulence can flatten the mood: bacteria adds sulfates to trapped air bubbles in the gut, creating smelly farts. Food can lead to foul smells particularly when one is consuming foods high in sulfur (think Brussels sprouts, cabbage, broccoli, garlic, and onion).

Smelly poo can have its origins from food as well. Those who eat a lot of animal protein tend to have stinkier BMs. A weak digestive system will contribute to foods not breaking down well and putrefying in the gut. Poor diet and stress often have key roles to play as can food sensitivities and inflammatory bowel disorders.

Have the Perfect Poo
Though seemingly as mythical as unicorns, some people claim to have the perfect poos. You can too! First, you have to know what you’re aiming for. On the Bristol stool chart, a perfect poo would ideally be a 4, with 3 and 5 being strong contenders. Let your competitive side show as you try some of these tips to improve your digestive wellness.

  • Get more fiber (think fruits, vegetables, legumes, and whole grains)
  • Drink enough water! Some people like to jazz it up with some lemon and/or mint.
  • Address any underlying thyroid issues
  • Consider eliminating gluten and/or dairy from the diet (both are a common cause of diarrhea and constipation) or other foods on your sensitivity results
  • Fermented foods (i.e. kimchi, yogurt, kefir, sauerkraut) may be beneficial as they can support the colonization of healthy bacteria in the gut. Consider a probiotic supplement.
  • Exercise!
  • Incorporate stress management techniques
  • Get enough sleep

It is important to give your body the tools it needs to be healthy. Every piece of food eaten is broken down and nutrients are absorbed. If it passes too quickly in the digestive tract, important nutrients are missed. If it takes too long, damage may occur in the colon (think diverticulitis as an example). Remember that there are plenty of neurotransmitters in your gut and the brain-gut connection is real. Your thoughts, anxiety, depression, stress, and mood impact your gut.  With all of the information and ideas presented, what step will you take to  achieve gastrointestinal balance? 

The Straight Poop on Stool

toilet

Everybody poos. Are we getting awkward yet? Fantastic. Yes, we each have our own bathroom habits and the information your unique #2 supplies can help you, and your healthcare practitioner, explore gut issues and even food sensitivities.

What is poo made of? Though some females claim it’s all glitter and unicorn smiles, nope; it’s the pretty much the same as our male counterparts. Stool is about 75% water with the remainder being a combination of fiber, live and dead bacteria, body cells, and mucus. Yay! (Bowel) Moving on…

Often times, our BMs (bowel movements) have established themselves in a certain way for most of our lives and we’ve never stopped to examine them. Have you ever wondered what is “normal” in terms of consistency and frequency? 

Next time, before you ‘flush and dash’, take a look….what is the shape, texture, and color? Does it float or sink?  Each of these factors can give insight into hydration, food sensitivities, digestive issues and more.

Oprah has her microphone, plumbers have plungers, fortune tellers have crystal balls, and dietitians..well we have the Bristol Stool Chart! Behold this amazing tool that can help you categorize your BMs and problem-solve to make them into everything you’ve ever dreamed your digestion could produce.

Disclaimer:  these poos are not real. No poo was harmed in the creation of this blog.

bristol stool chart numbers

Poo Types
1: hard, rabbit-like pellets that are hard to expel
2: a contiguous piece but lumpy and still a bit hard
3: a smoother sausage-like poop with cracks
4: sausage or snake-like, smooth and soft
5: soft pieces, clearly separated
6: mushy stool, ragged edges, not well-defined
7: entirely liquid stool

I think mine was a ‘4’ – is that okay? Gold star for you, perfect pooper! In general, the goal is to stay within types 3-5.

Why is poo brown? When red blood cells break down, there’s a pigment called bilirubin which is made. The bacteria in the intestines transforms the combination of bilirubin, iron (from the red blood cells), and waste into a brown poo.

But what if my poo is red/yellow/green/tarry/mucus-y? Oh gosh, pull up a stool…er, chair…okay, bright red can be from a bleeding ulcer, hemorrhoids, or even eating beets. The first two are worth seeing a doctor about, the third is just a reminder of something you ate within the past few days and isn’t serious. Yellowish-green color can be caused by the green bile that combines with the waste products in the gut but move too quickly through the intestines to turn brown before making the exit. This color, which is typically involved in a malabsorption disorder (i.e. celiac disease), is associated with excess fat in the stool. The green color can also be caused by eating lots of leafy greens, food coloring, or iron supplements. Black tarry stools can indicate that there has been blood which, along its route in your intestines, dried up. This can signal internal bleeding and is worth a trip to the doctor.

Mucus can be clear or vary from white to yellow and looks a bit like jelly. Gawd, can this get any more gross? Yes, because even though mucus is normal to have in your gut to help move things along without much friction, sometimes this can get out-of-hand when there are ulcers or inflammation in the intestines. You may want to let your healthcare provider know if this is an issue for you.

How often should I go? Disturbingly enough, a pediatrician once asked a young dietitian-to-be how often she had a BM; the answer of “once every 3-4 days” was met with a response of “that’s normal, everyone is different.” Only later in her studies did the young one find that having 3-4 days worth of toxins in one’s gut is not normal nor healthy. This is why a dietitian worth her sea salt is going to ask you about not only what goes into your mouth, but what comes out the other end. Because we ❤ you and want you to feel amazing. To answer your question though – ‘normal’ will vary from 3x a week to 3x per day. Generally transit time from eating to expelling runs about 18-72 hours. 

Get a handle on what’s going on inside your guts by paying attention and talking with a healthcare professional about your digestive concerns.

Stay tuned! Our next topic will be problem-solving diarrhea and constipation as well as tips on how to have the perfect poo!

Recipe: DIY Electrolyte Replacement Drink

photo source: uk.thebar.com

photo source: uk.thebar.com

This post contains affiliate links, meaning, at no additional cost to you, we will earn a commission if you click through and make a purchase.

Prep time: < 5 minutes

Ingredients
1 orange
2 lemons
8 cups pure, filtered water
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons raw honey
16 drops trace mineral (i.e. Concentrace), optional

Instructions
Blend peeled orange and lemons along with all other ingredients, adding sea salt and/or trace minerals to taste. Keeps in fridge for about a week. Use: sip during workouts or long days in hot weather.