Natural Nutrition

I eat a lot of fiber and drink eight glasses of water each day. How does the colon get “backed up”?
I hear conflicting information about colonics. Some doctors recommend them and others say they don’t believe in them. Why do you think this is?
A friend of mine told me that my poop should float. Is this true?
What color should my poop be? Sometimes it is light brown, sometimes it’s dark brown, at times it can be orange and even green. What do the different colors mean?
Can you tell me the benefits of eating 100% raw food? Do you get all the nutrients needed?
Is wheat grass safe for kids? I love wheat grass and have read about its benefits and am wondering if it is good for kids too?
What is the best nutrition for periodontal problems?
I understand that coffee is a diuretic. Therefore, it’s important to drink two glasses of water for every cup of coffee because if consumed in large quantities, coffee can lead to constipation and bowel problems. So, my question is... why is it that some people actually report that after having their morning cup of coffee, they have a bowel movement and thus say coffee makes their bowels move. Is this fact or fiction?
Do you have any dinner ideas for someone who suffers from a lot of indigestion, and is a vegetarian?
I have a question about caloric intake. I am thin and a hard gainer, I'm 41 yrs old, 5'9" and 137 pounds and I work out two to three times a week. After each workout, I drink a high calorie protein shake but I am unable to gain weight. I am wondering what other kinds of food are good for keeping weight on, but not too high in fat, as I don't want other health issues to develop from eating a high fat diet.
What is the best way to clean and detoxify the liver?
I am female, 32 years old, 5'9, 157 lbs and suffer from severe hypoglycemia. What suggestions do you have for what I should be eating and supplementing with on a daily basis?
What is Candida?
I was also wondering if both “pot” barley and “pearl” barley have the same glycemic index.Doesn't “pot” barley have more fiber?
Does the “soybean” (and hence products like soy milk) contain all the essential amino acids, thereby making it a "complete" protein?
What are your thoughts on the body's ability to use the calcium in milk? Is milk the best source of calcium? What other foods come close in providing calcium in our daily food?
I heard I should soak grains before cooking them, like i would do with beans. Is this true?
Can you please tell me what the best topical product is, in your opinion, for athlete’s foot?
How does eating meat affect my cholesterol?

Q1. I eat a lot of fiber and drink eight glasses of water each day. How does the colon get “backed up”? - Sophie

A . The large intestine is 3-4 feet in length and stretches to hold up to 65 lb! Just like our pets, the bowels should move each time we eat, one meal in, one meal out. Constipation, even for only one or two days, can set us back quite a bit. A transit time test (I call it the “corn test”) can help determine your bowel mobility. Eat a substance that will be visible in your stool (like corn, beets, or sesame seeds). Monitor how long it takes for your bowels to completely eliminate the substance. You should see the corn within 24 hours. Should corn be visible three days later, that represents how long it’s taking your body to eliminate a meal.

Q2. I hear conflicting information about colonics. Some doctors recommend them and others say they don’t believe in them. Why do you think this is? - Margo

A . Colon hydrotherapy is an invasive treatment, but a fast and effective way to detoxify the large intestine. Popular in the 1970’s, colonics has been misused as a form of weight control and its reputation has not recovered. I recommend this form of cleansing once or twice a year if you are chronically constipated, or to cleanse the colon prior to a colonoscopy. Before undergoing this type of treatment, do your research. Look for a clinic where treatment is conducted by nurses, or doctors, using medical-grade equipment. You may wish to visit the clinic first to ensure conditions are sanitary and safe.

Q3. A friend of mine told me that my poop should float. Is this true? - Lucy

A . Depending on what you read, or who you ask, a “floater” could indicate too much fat and a sinker could mean not enough fiber. The bottom line is, sinking or floating doesn’t matter as much as the size, shape and color. A healthy stool passes easily (without pushing) in one smooth piece (not misshapen or broken). It should be approximately one foot long, about an inch in diameter, and a medium brown color.

Q4. What color should my poop be? Sometimes it is light brown, sometimes it’s dark brown, at times it can be orange and even green. What do the different colors mean? - Kacey

A .Normal stool is a medium-brown color. Too dark, too blonde, or any other shade may be a sign of a dietary imbalance, lack of fiber, or a problem within the digestive system.

Black stools may be caused by iron supplements or dehydrated stool (meaning it was in your body too long or fluid intake was insufficient).

Green stools might indicate problems with the production of bile, high intake of dietary fat, or ingestion of a toxin (alcohol, drugs). Eating green vegetables or drinking chlorophyll-rich fluids may cause stool to become green as well.

Light colored (yellow) stools may be a result of a high fat intake or poor digestion of food.

Red blood (dried) in stools could be a symptom of hemorrhoids or bleeding in the lower intestines.

Q5. Can you tell me the benefits of eating 100% raw food? Do you get all the nutrients needed? - Orlene

A . Raw foods provide much needed enzymes, vitamins and minerals supporting cellular function and thereby increasing energy. Meat and cooked vegetables are also excellent sources of those nutrients; however, heat changes the chemistry of food. In fact, cooked food may lose up to 85% its nutrients.

There are many reasons why raw foods improve overall health. Enzymes and acid alkaline balance are perhaps the most important. When food is cooked over 112 degrees, it loses its enzymes (or life force). Enzymes in raw foods aid in the digestion of food. As we age, the body's natural enzymes become depleted. Foods are counted on to replenish these enzymes. The digestive system must work harder and longer to process cooked foods. When switching to a raw foods diet, some of the first effects you may notice are: increased energy and vitality; improved sleep; and ‘the random disappearance’ of some physical allergy symptoms.

Uncooked foods provide more “bang for your buck” with respect to nutrient content, but not everyone is ready for a diet of exclusively raw foods diet. It's an evolutionary process that involves listening to and being aware of your body's needs. If you are interested in experimenting with a raw foods diet, you can begin by incorporating a few uncooked meals a week. Summer is an excellent time to begin as raw food provides a welcome cooling effect from the heat.

Many excellent cookbooks providing recipes for normally cooked foods (like apple pie and lasagna made with alternative raw ingredients) are readily available at your local bookstore.

To learn more about eating a raw foods diet and/or incorporating raw foods into your life, visit www.davidwolfe.com. David Wolfe is one of the world’s leading authorities on the nutrition of raw foods.

Q6. Is wheat grass safe for kids? I love wheat grass and have read about its benefits and am wondering if it is good for kids too? - Farah

A . Wheat grass has been used as a food supplement since the 1930's. It provides an excellent source of beta-carotene, vitamin K, folic acid, calcium, iron, protein, and fiber, vitamin C, many of the B vitamins, and contains a variety of blood-building factors. It is very safe for children over two years of age. If taken in powder form, begin with a small quantity. 1/4 to 1/2 a teaspoon daily mixed with water, honey or juice and taken with food is an appropriate dose.

Q7. What is the best nutrition for periodontal problems? - Anonymous

A . A variety of natural foods provides the vitamins and minerals necessary for gum health. Vitamin C deficiency is a common reason for gum disease. Foods rich in vitamin C (cherries, kiwi, red peppers, and other brightly colored fruits and vegetables) along with 2,000 mg or more daily of supplemental vitamin C plus bioflavonoids promote healing, particularly of bleeding gums.

Calcium and magnesium are needed to help prevent bone (tooth) loss. Ensure your diet contains good sources of both. Good sources of calcium and magnesium include organic yogurt, cooked dark leafy greens (such as spinach and kale), and tahini (sesame seed paste).

Fish and fish oils provide anti-inflammatory properties as well as omega 3’s. Vitamin A and zinc repair the body's linings. Good sources of Vitamin A include fish and butter; and orange and red vegetables and fruit offer beta-carotene - the precursor to vitamin A. Zinc is found in egg yolks, meat, and oysters.

Try to limit caffeinated substances and diuretics such as coffee that deplete these important nutrients. It is also best to avoid sugar and refined until your condition has improved as sugar causes plaque buildup and inhibits the immune system's ability to fight infection.

Oil of oregano's antibacterial and antiseptic properties can be useful to help fight infections. This potent oil can be taken internally (hold under your tongue for 10 seconds) or applied topically (diluted in a 1:1 ratio of olive oil). Tea tree oil may also be rubbed directly on the gums to treat gum disease (applied topically only).
Herbal tooth and gum products (such as Tom's of Maine toothpaste) are also recommended.

Q8. I understand that coffee is a diuretic. Therefore, it’s important to drink two glasses of water for every cup of coffee because if consumed in large quantities, coffee can lead to constipation and bowel problems. So, my question is... why is it that some people actually report that after having their morning cup of coffee, they have a bowel movement and thus say coffee makes their bowels move. Is this fact or fiction? - Darlene

A . Great question! The reason people say coffee helps to move their bowels, is because it also has a laxative effect which in turn over stimulates the bowels, forcing its contents out. The danger is, the bowels become dependent on this laxative and become 'lazy'. Those who miss their morning caffeine find it very difficult to have a bowel movement that day. If you're a coffee drinker, make sure you have enough water throughout the day to combat caffeine's dehydrating effect and a minimum of 25 g of fiber.

Q9. Do you have any dinner ideas for someone who suffers from a lot of indigestion, and is a vegetarian? - Parul

A . It's crucial that you take the following steps to ensure good digestion, vegetarian or not:

	Chew your food carefully. Chew each bite until it’s a paste. This lessens the amount of work the rest of your digestive system has to do. Chewing also helps you relax while eating and to enjoy the tastes, textures and aromas of food.
	Eat slowly and be aware of when you’re satisfied – not full. Eating slowly allows enough time for the digestive system to communicate satiety to the brain. Overeating slows digestion and establishes bad habits.
	Avoid cold fluids with meals. Cold beverages numb the stomach’s acid-producing glands inhibiting digestion for several hours.
	Limit the amount of fluids consumed with meals to approximately 4 oz. or less of room temperature fluid. Instead, try to drink your eight glasses of water in between meals instead of during meals. If you’re thirsty close to meals, drink no later than ½ hour before and no sooner than ½ hour after eating. Drinking fluids with meals dilutes digestive juices and impairs digestion which can lead to indigestion.
	Avoid caffeine before and after meals. Caffeinated substances act as appetite suppressants and stimulate emptying of the stomach before food is completely digested. This may prevent the absorption of important nutrients.
	Try taking one to two digestive enzymes with heavier meals. Digestive enzymes are supplements that provide enzymes to help break down foods. Vegetarian formulas may contain ingredients such as papain (from papaya) and bromelain (from pineapple).

Q10. I have a question about caloric intake. I am thin and a hard gainer, I'm 41 yrs old, 5'9" and 137 pounds and I work out two to three times a week. After each workout, I drink a high calorie protein shake but I am unable to gain weight. I am wondering what other kinds of food are good for keeping weight on, but not too high in fat, as I don't want other health issues to develop from eating a high fat diet. - Lisa

A . Unlike fats and carbohydrates, protein is not stored in the body. Therefore, only adding additional protein to your diet will not necessarily help you gain weight. Instead of a regular protein shake, try consuming weight gainer formula or a shake with a significant amount of carbohydrates. You can also try snacking on raw nuts and seeds as they provide good fats, mainly omega 6 and omega 7, a significant number of calories and little or no carbohydrates. Limit your intake to about 1/2 cup daily and rotate the nuts on a regular basis.

Q11. What is the best way to clean and detoxify the liver? - Natasha

A . For a gentle but effective liver cleanse, try the following for one month: begin each day with a glass of room temperature, or warm, water and one tablespoon of freshly squeezed lemon juice.

After four weeks, pick up a box of dandelion tea and enjoy one teabag in a cup of hot water daily until the box is finished.
Once you are finished the above recommendations, you can continue to gently detoxify your liver and blood by taking liquid chlorophyll for one more month. An easy way to drink chlorophyll is to place one to two teaspoons in a water bottle and drink throughout the day. It is available in both regular and mint flavors.

Q12. I am female, 32 years old, 5'9, 157 lbs and suffer from severe hypoglycemia. What suggestions do you have for what I should be eating and supplementing with on a daily basis? - Wendy

A . Hypoglycemia means low blood sugar and results from overeating concentrated sugars. Simple sugars place undue strain on the pancreas which releases large amounts of insulin into the blood to bring the blood sugar down to normal levels. In the hypoglycemic individual, the pancreas over-reacts by secreting too much insulin into the blood, causing too rapid a decline in blood sugar and a glucose deficit.

The brain depends on glucose as its only source of fuel. Therefore, the first signs of low blood sugar appear in brain function. Symptoms of hypoglycemia usually begin about three hours after a meal and include headaches, mental sluggishness, drowsiness, mood swings, irritability, jitteriness and/or hyperactivity. These symptoms often trigger a sugar craving for the hypoglycemic to raise the brain's glucose level. However, consuming more sugar perpetuates the vicious cycle.
Recommendations:

Be sure to eat a mini meal or snack every 3 to 5 hours.
Carry food with you at all times to maintain proper blood sugar levels.
Never eat carbohydrates on their own (including rice, pasta, or fruit). All meals should combine a protein and carbohydrate (starch or veggies).
Eat foods with low glycemic index scores. Visit www.mendosa.com for a complete Glycemic Index list.

Limit or avoid all sugars and refined foods (such as white rice and bread) and instead replace them with whole grains such as whole wheat, spelt and/or kamut.
Avoid coffee, alcohol and tobacco as these stimulants may cause rapid fluctuations of blood sugar. Avoid aspartame. Replace sugar with stevia or agave.

Q13. What is Candida? - Mellanee

A . Candida is an umbrella term representing an overgrowth of fungus, yeast or bacteria in the large intestine. It's aggravated by antibiotics and regular consumption of sugars and foods containing yeast.
To manage it, I would recommend taking one or two drops of oregano oil daily, and a few hours later, acidophilus – either in liquid or capsule formats. Depending on where the fungal infection is, oregano oil can be diluted with water and used topically. As far as diet goes, limit all sugars including starchy foods, and emphasize vegetables and protein for about a three week period.

For more information on Candida, please visit: www.candidasupport.org.
I try not to eat gluten containing grains but I do enjoy bulgur. Which grains aside from pearl barley have a low glycemic index?

Q14. I was also wondering if both “pot” barley and “pearl” barley have the same glycemic index.Doesn't “pot” barley have more fiber? - Marni

A . Here are a few other low glycemic index (GI) grains. Adding protein and/or fiber will reduce the GI even more.

Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55

When you eat a grain/starch, monitor how you feel every half hour for up to three hours. This experience will help you discover which grain(s) raises your blood glucose levels. Your reactions to foods may be different from someone else's. Pearled barley has a GI of 22. Pot is not that far off with a GI of 25. GI scores for any food can be looked up on the www.mendosa.com site where you can download the entire list.

Q15. Does the “soybean” (and hence products like soy milk) contain all the essential amino acids, thereby making it a "complete" protein? - Judy

A . This question has been debated for years. Though the humble soybean does contain all 20+ amino acids and is therefore considered complete, the body doesn't appear to "use" protein from soy the same way it uses animal proteins. Additionally, it isn't a source of B12 (also provided by animal protein). Nonetheless, soy can fill a person's protein needs (body weight x 0.8 = # of grams from protein required daily). However, please be cautious not to overdo it. Try and stick to organic forms of soy (i.e. soy beverages and tofu) as well as fermented soy products such as tempeh and miso. Rotate soy with other foods (i.e. use a soy product every other day) and avoid 'junk foods' containing soy and processed soy (e.g. veggie dogs) because there is a tendency is to develop an allergy to soy if it's overused.

Q16. What are your thoughts on the body's ability to use the calcium in milk? Is milk the best source of calcium? What other foods come close in providing calcium in our daily food? - Uche

A . The benefits of cow's milk to the human body are questionable as many of us cannot digest it for one reason or another. Though dairy products are considerably higher in calcium than most other foods, if your body can't tolerate dairy, then its calcium is not absorbed well.

Other calcium-rich foods include sesame seeds and tahini, steamed dark leafy greens (such as kale and spinach), nuts (such as almonds), sea vegetables (seaweed such as kelp and nori), and fortified soy, almond and rice milks. Calcium is being added to many packaged foods nowadays to meet our needs (look for the word 'fortified' on a food label). Yogurt is the easiest dairy product to digest (look for natural flavored organic yogurt). Because skim milk products lack the fat and protein necessary to absorb calcium well, stick to a 1% or 2% product.

Q17. I heard I should soak grains before cooking them, like i would do with beans. Is this true? - Marlene

A . Yes, our ancestors (and maybe even our grandparents) soaked or fermented their grains before making them into meals (like bread and porridge). Grains contain natural ingredients that can cause intestinal distress and possibly more serious health problems. One of these natural ingredients - phytic acid - is found in the bran (outer layer) of the grain. This acid can combine with essential minerals including zinc, calcium, magnesium and iron in the intestinal tract limiting their absorption. Regular consumption of untreated whole grains may lead to mineral deficiencies and even bone loss (osteoporosis). Whole grains also contain enzyme inhibitors which can cause digestive upset.

Soaking grains for at least six hours before using them helps to neutralize phytates (from phytic acid) and enzyme inhibitors, allowing for minerals to be released. To prepare grains for cooking, completely immerse them in water, add an additional cup of water and soak them overnight. Discard the water, rinse well, cook and enjoy!

Q18. Can you please tell me what the best topical product is, in your opinion, for athlete’s foot? - Jeanette

A . I believe fungal infections are best treated with oil of oregano or tea tree oil. Either oil may be applied topically directly to the infection (diluted with some olive oil if it's too strong) and oregano oil can be taken orally. Infections such as Athletes Foot are often caused by imbalances of friendly bacteria in the large intestine, often referred to as “dysbiosis”. Oral supplements of acidophilus taken daily will help prevent re-occurrence. Avoid any form of fungus (mushrooms) in the meantime.

Q19. How does eating meat affect my cholesterol? - Joanna

A . With the exception of egg whites, all animal foods provide cholesterol. However, the kind of animal product consumed determines which type of cholesterol will be manufactured in your body. For example, red meat - the animal food richest in saturated fat – has been known to raise LDL (the “bad” cholesterol). Fish, on the other hand, thanks to its omega-3 fats has been known to raise HDL (the “good” cholesterol). A low HDL cholesterol level is inversely proportional to the risk of cardiovascular disease. Research shows that eating fish one to three times a month decreases the risk of having a heart attack by 21% and eating it once a week results in a 37% decrease! Though cholesterol’s role isn’t as significant as was once thought, keep your intake low by choosing fish and skinless chicken over beef, and incorporating high-fiber foods such as beans and whole grains more often.