dr. karlo mauro's collection of 27 constipation relief ... · constipation strategy #5:...

Dr. Karlo Mauro's Collection of 27 Constipation Relief Report for Women

www.ConstipationReliefForWomen.com

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Dr. Karlo Mauro, N.D. Is No Stranger To Just Going For It…

About the Author: Dr. Mauro currently ranks as a 3rd degree black belt in the martial art of Aikido. Aikido sparked his interest in natural health. This led to an experience which left him convinced his calling was to serve as a Naturopathic Doctor (despite the fact he had just completed a Masters degree in Education). Dr. Mauro abandoned his teaching career, entered Naturopathic College, emerging four years later an ND.

Dr. Mauro takes a special interest in helping patients with gastro-intestinal problems. He works out of his clinic in Tecumseh, Ontario (just

east of Windsor). For more information or to book an appointment go to www.theNaturopath.ca or call (519) 739-2402.

All Content Copyright © 2007 Dr. Karlo Mauro

Regardless of whether you received this in PDF or print, you are not allowed to make copies. That is considered an act of piracy. Doesn't matter if you are not asking for money from the person you give it to. It's not about a book or a computer file—it's about what you get out of it. The insight and information. That's what I worked hard to create here. Please do not give it away for free and please do not steal it.

DISCLAIMERThe contents of this booklet are not to be considered as medical advice. Information provided in this document is not intended to treat, cure or prevent any condition or disease. Statements are not meant to replace the recommendations of a qualified physician. You should always consult with a health care provider before treating an ailment. All case studies are anecdotal. Results may differ from person to person.

Contact Information

Dr. Karlo Mauro, B.Sc., Hons.B.A, M.S.Ed., N.D.Doctor of Naturopathic Medicine

www.DrKarloMauro.comwww.ConstipationReliefForWomen.com

www.HealYourGutNaturally.comwww.theNaturopath.ca

[email protected]

Tecumseh Business Plaza13178 Tecumseh Road East

Tecumseh, Ontario N8N 3T6

Dr. Mauro on vacation in Mexico with daughter Ella and son Alek.



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Table of Contents

Introduction: A letter from Dr. Mauro... 5

Form: Customize Your Own Copy of 27 Constipation Relief Strategies for Women...

6

Constipation Strategy #1: Carbonated Water Therapy... 7

Constipation Strategy #2: Avoid This Common Antacid Ingredient That Dries Out Your Stools... 7

Constipation Strategy #3: How to Switch to a High Fibre Diet Without Getting Bloated, Gaseous and Even More Constipated... 8

Constipation Strategy #4: Some Healthy Foods That May Be Clogging You Up (And How You Can Still Enjoy Them)... 9

Constipation Strategy #5: 4-Minute Reflexology Treatment for Constipation... 11

Constipation Strategy #6: Potent Ginger Tonic... 12

Constipation Strategy #7: Warm Ginger Compress... 13

Constipation Strategy #8: Healthy Gut Bacteria... 13

Constipation Strategy #9: Yoga Stomach Vacuum... 14

Constipation Strategy #10: Sources of Natural Enzymes... 15

Constipation Strategy #11: Morning Acid Boost... 15

Constipation Strategy #12: Improperly Prepared Foods That Cause Constipation...

16

Constipation Strategy #13: Starting the Day Right with an Anti-Constipation Breakfast...

17

Constipation Strategy #14: Super Anti-Constipation Fruits... 19

Constipation Strategy #15: Once-A-Week Internal Housecleaning... 19

Constipation Strategy #16: How to Use Your Toilet... 20

Constipation Strategy #17: A Single Acupressure Point That Brings Relief To Your Constipated Tummy... 21

Constipation Strategy #18: 3 Simple Massage Techniques for Constipation Relief... 21

Constipation Strategy #19: How to Drink Milk and Eat Cheese Without Getting Constipated — And What You Need to Know About Milk Substitutes... 22

Constipation Strategy #20: How to Make Anti-Constipation Toast in 30 Seconds... 23

Constipation Strategy #21: What You Should Know About Supplements... 24

Constipation Strategy #22: Constipation Relief Pose... 25



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Constipation Strategy #23: Reduce Constipation Following These Three Guide Lines Regarding Fruit, Juice, Pop, and Desserts...

25

Constipation Strategy #24: Get This Blood Test... 26

Constipation Strategy #25: How to Kick Out Constipating Parasites... 27

Constipation Strategy #26: Kick Start Your Colon With This Tasty Potassium Recipe... 28

Constipation Strategy #27: An Ab-Sculpting Remedy That Builds Digestive Power... 29

Special Invitation: When Diet and Exercise Fail 32

25% Coupon: One-On-One Coaching with Dr. Mauro 33



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Introduction: A Letter From Dr. MauroTecumseh, Ontario, Canada, September 2007

Dear Reader,

t feels very good to finally see a concise resource available on how women can rid themselves of

constipation naturally and safely.

Even many acclaimed "natural" remedies for constipation are quite harmful to the bowels if used for a long period. Such "miracle cures" may use natural ingredients, but they are NOT natural for your body. The use of excessive magnesium supplements, frequent enemas or laxatives can pave the way for serious intestinal problems down the road.

Results That Last Without Side-EffectsThe material you'll find here is the same that I've used for countless patients. Sometimes the results will not be overnight, but they should be long-lasting.

You'll find, in these pages, 27 of the mostpowerful ways I know to relieve constipation. I've put forth great effort to organize the information so it's an easy reference.

I've filtered out details you really don't need to know. I've boiled things down to what you need to do to keep regular and, as a result, your stomach flatter.

Many women are not aware of how severe a constipation condition can be. The complications go beyond delayed bowel movements and bloating.

You Don't Want Last Night's Dinner Hanging Around Too Long In Your Gut

You see, you have about 20 feet of small intestines, with an average diameter of two fingers. It's a pretty compact space for a ten hour trip.

There's actually three parts to your small intestine. The first two are involved in breaking down food. The last part is where all the nutrients are absorbed. At this stage, you still have all the gastric juices from your stomach turning everything into liquid, making it easy to absorb.

Next, undigested food, fibre and bacteria move into the final five feet of the journey called the large intestine, or colon, where the excess water is reabsorbed.

Now, here's the problem with putting off the next bowel movement... The large intestine will keep on absorbing water, making your stool drier and drier, which in turn makes it move even slower.

You don't want this stuff sitting inside you for three days. Here's why… The slower your stools move, the more toxins will be absorbed and the more congested your liver will be.

So there's more at stake than just discomfort.

Please, Read this Book, Apply the Information

And Vanquish Your ConstipationI've supplied you with 27 different strategies to defend yourself against constipation. You don't need to do all 27, of course. Find 10 or so that suit your condition and temperament and give them a try. If they don't get you up to one to two bowelmovements a day try some of the other strategies.

For the next 90 days after your purchase, you'll receive a series of 45 automatic emails that will help coach you through the use of this guide.

Also, please let me know what kind of results you get. Which strategy helped the most? Also, if there is any way I can improve this book, let meknow. You can send comments to [email protected].

I look forward to your success stories!

Dr. Karlo Mauro, BSc, HonsBA, MSEd, NDDoctor of Naturopathic Medicine

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Customize Your Own Copy of27 Constipation Strategies for Women

elow you'll find three columns. As you read through this volume, mark each strategy number under one of the columns. Under column A if it is a strategy you think will be particularly helpful to your condition or that you prefer to start first. Under column B if doesn't resonate with you as much or you

think it won't produce results as fast. Save column C for strategies you'd prefer to save for last.

Start with column A, each day add one of the strategies you have listed there to your daily routine. If you find you have reached your goal of 1-3 bowel movements a day before you complete the column, then our work is done. Otherwise continue with column B and C. Usually, you'll never need to go to column C.

A - Start Here B - Save For Later C - Save for Last

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Constipation Relief Strategy #1Carbonated Water Therapy

his is an easy one to start with. It's been proven

effective for most women.

In fact, Dr. Rosario Cuomo, of the University of Naples, Italy, conducted a two-week study and found 60% of cases showed significant improvement.

(European Journal of Gastroenterology & Hepatology, 2002, Vol 14, Iss 9, pp 991-999).

Instructions:Drink one full glass (250ml) of carbonated spring water each day on an empty stomach. If you find it beneficial increase to 6 cups (1.5 litres) a day.

Important: Make sure that you use carbonated mineral water as the minerals may also help stimulate digestion. Preferably high in magnesium and calcium.

Make sure it contains at least 48 milligrams of magnesium and 85 milligrams of calcium with less than 195 milligrams of sodium per litre. You'rebetter off with spring water that came already carbonated from its source.

Extra Important: Make sure the water is room temperature, not cold. Heating the water may evaporate the carbonation.

Why This Helps: Two theories support why this may help. First, carbonated water appears to stimulate the stomach where food is broken down.

Carbonated water may also help stimulate your gallbladder to empty.

Constipation Relief Strategy #2: Avoid This Common Antacid Ingredient

That Dries Out Your Stools

generally don't encourage my

patients to take antacids. Often the problem is not that you have too much acid, but that acid isn't

staying in your stomach.

You need acid in your stomach to break down food. Taking medication to prevent that can lead to other digestion problems.

But if you are taking antacids I recommend you take this following precaution, as a common

ingredient may be contributing to your constipated state.

Instructions:I'd like you to grab the bottle and check the ingredients. If it contains aluminum, this may be causing some, if not all, of your constipation.

If it turns out it does, find another brand of antacid that does not contain aluminum. Better yet, I'd recommend you find another way to deal with your acid reflux by contacting a local Naturopathic Doctor.

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Important:Other antacids often contain magnesium instead. Magnesium is an essential mineral, but not this kind or this quantity. Your body can't absorb it well.

In fact, it may cause diarrhea, which is only replacing your constipation problem with another problem.

Extra Important:Don't think that taking magnesium based antacids will help your constipation, as it has the tendency to give women the runs. That's like taking a laxative and can be a harmful way to deal with bowel problems.

Why This Helps: Aluminum has a very drying effect on your stools. It's hard ore used in aerospace engineering. It has also been linked to Alzheimer's disease.

Magnesium, on the other hand, is an essential mineral which your body can't absorb if too much is consumed. Usually water gets reabsorbed from your colon back into your body. Magnesium will prevent water from being reabsorbed from your colon, preventing your colon from drying out your stool. Diarrhea is essentially a very liquid stool.

Constipation Relief Strategy #3How to Switch to a High Fibre Diet

Without Getting Bloated, Gaseous and Even More Constipated

s I'll assume you're already aware, a high-

fibre diet is essential to being regular. Just in case, I'll recap quickly...

Fibre is a complex carbohydrate found in all plant foods that your body cannot digest. Instead, it passes through your bowels. As it does so it absorbs and

retains water, giving your stools extra bulk and making them softer.

Fibre is found in all plant-based foods that have not been refined. For example, fresh fruits and vegetables are excellent sources. Whole grains such as brown rice, brown bread and brown rice pasta all are rich in fibre. Beans, oatmeal and nuts are other examples.

Unfortunately most people don't eat enough fruits and vegetables (good source of insoluble fibre) and mainly consume white bread and rice which has had its fibre removed.

This results in drier stools and hence constipation.

Many people, however, try switching to a high-fibre diet and actually find that they become MORE constipated. On top of that, they experience a lot of gas and bloating. Discouraged, they switch back to their previous diet.

Below I'll explain how to switch to a high fibre diet while avoiding these problems.

Instructions:If you are only now moving into a high-fibre diet, make sure to gradually increase the amount of fresh fruits, vegetables and whole grains in your diet. To do so too fast, can result in constipation because your body is not used to the bulk.

How slow you should go depends on how fibre-less your diet is right now. If all you eat is meat and white flour, this may take a few weeks.

I'd start by introducing fruit in between meals as a snack on an empty stomach. Try that for a week.

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Then begin adding cooked vegetables to your meals.

Next week, include raw salads.

The week after, switch over from white flour to wholegrain flour breads and pastas.

In the final week, start eating brown rice, millet and quinoa for lunch or dinner.

This will also help you adjust mentally to eating healthier. Once you become accustomed to eating healthier, high-fibre meals 90% of the time, you'll probably look at white flour or lunch without a salad with disgust.

Important:Don't overdue it! Sometimes people get over zealous in their efforts to clean up their diet and start taking a lot of fibre-supplements. For short periods taking extra bran or psyllium husks can help clean out your system. I don't recommend it for long term—especially if you are already eating a diet, naturally rich in fibre.

If you are still eating white bread and rice, and can't give it up, then add a teaspoon of oat bran to each of your meals. Still, make sure to eat several servings of fruits and vegetables (raw or cooked).

Eating tons of bran muffins, bran cereals and other "fibre-enriched" products can add too much bulk to your diet and clog you up.

Very Important:Because fibre absorbs water as it passes through your intestines, you need to make sure you are drinking at least 8 glasses a day. 10 or more if you are of a large build. If you're under five feet (1.52 meters), 6 glasses might be fine. Your bowels will let you know.

And when I say 6-10 glasses of water, I mean just water. Not coffee, not tea, not juice. Herbal tea is the only exception. You need your H20 in its "undiluted" form.

Other Positive Side Effects:A fibre rich diet reduces your risk of bowel disease such as colon cancer, because it produces a fatty acid called butyrate in the colon. Butyrate has been shown to inhibit the growth of cancerous colon cells.

Fibre slows down the absorption of food into your system, stabilizing blood sugar and helping to prevent diabetes.

Blood pressure and cholesterol are also lowered with a high fibre diet reducing your risk of heart disease.

And weight loss! Yes, bulking up on fibre (which you cannot absorb, so it doesn't count) makes you feel full on less food--cutting cravings. Also, because it helps absorb sugar slowly you don't have sugar rushes that must be stored as a fat.

Constipation Relief Strategy #4Some Healthy Foods That May Be Clogging You Up

(And How You Can Still Enjoy Them)

ertain foods you are eating could be causing your

constipation. This is particularly true if you have a thin build and are prone to dryness of the skin.

After you eat potatoes, for example, especially french fries, do you have a chalky, dry taste in your mouth?

If so than you're most likely sensitive to astringent foods which can dry out your stool as they have a "compacting" effect on cells.

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Self-Test:One sure-fire way to test this is to eat a RAW apple, first thing in the morning on an empty stomach.

Don't eat anything else. Drink water like usual.

You should be able to tell if astringent foods are a problem if you feel like that apple is moving through you like a pebble.

Instructions: I'm going to list for you the most common foods that will clog you up, and how you can still enjoy them:

Apples, Pears and Persimmons:These must be baked or steamed before you can eat them. You can also add them to porridge during the cooking

process or shred them into baked goods. Point is, you can't eat these raw or they'll back you up. But in their cooked, soft form, they should go down well. Just make sure that you don't dry them out when baking (cover dish with a lid).

Dried Fruit: By their very nature dried dates, raisins, apricots, etc. are dry and absorb water easily. In order to eat them, you need to soak them in hot water

for at least 8 hours. I recommend you rinse them thoroughly, and then pour boiling water over top the day before. The next day consume them with the liquid.

If you're short on time, you can place them in a pot. Cover with water. Bring to a boil, and then simmer for 10 minutes.

If you'd prefer to eat them raw, you can add milk or a milk substitute and thoroughly puree them in a blender.

Potatoes: Generally white potatoes will clog you up no matter what you do. Fried potatoes, of course,

will have a more constipating effect than potatoes chopped up and steamed with rice. Red

potatoes will be the least aggravating. I recommend you drink more water whenever you consume potatoes.

Instead of starchy potatoes, you can substitute sweet potatoes or yams. These do not have an astringent effect, and make a sweet healthy dish. Make sure you cook them thoroughly. Often time people don't cook them enough and don't get the full flavour. They should taste sweet and have a mush consistency. They should taste starchy. Sweet potatoes and yams also absorb more slowly into your blood stream, helping maintain steady glucose levels and, consequently, a healthy weight.

Toast and Crackers: Women love toast and crackers. Also grilled cheese sandwiches are a comfort food for many women. But they are also very drying. Fear not, they are not banned from your daily menu, but you need

to make sure that you have a full glass of warm water whenever you eat these foods.

Generally, I discourage drinking with meals (as it dilutes digestive enzymes), but if you are having very dry foods like toast, crackers or dry roasted nuts, you should consume warm water with the meal. Do not drink it cold, as your stomach's juices work best in a warm environment.

Popcorn and Puffed Cereals: Don't make a habit of eating popcorn, puffed cereals, or rice cakes. These are all very drying and will only aggravate your constipation. When you do, make sure you consume at least 1-2 cups of warm water to help

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Constipation Relief Strategy #54-Minute Reflexology Treatment for Constipation

ccording to the ancient healing art of reflexology

different points on your feet correspond to organs in your body. The exact center of the bottom of your soles corresponds to your small intestines. This

simple and relaxing technique can produce surprising results.

Instructions:1. Warm 1/4 cup of sesame oil in a bowl of hot

water.

2. Sit in comfortable chair or lay on bed with towel under feet.

3. Massage the oil into both feet.

4. Run your thumbs (or have someone else do it for you) in a kneading motion from the inside foot to the outside, firmly, for one minute, on your right foot as illustrated below:

5. Now firmly move your thumb up the right side of the right foot and across the middle as illustrated. This will move food through the upper part of your large intestine. See illustration below:

6. Next, move to the left foot and do the same inside to outside kneading motions along the other half of the small intestines. Continue for one minute. See illustration below:

7. Finally, on the left foot, move the thumb or forefinger along the lower part of your large intestine, as illustrated. Continue for one minute. Consult illustration below:

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Important:Make sure to wash oil off your feet or place socks on immediately after, as it can be easy to slip.

Why This Helps:The body is a complex electrical system. Traditional Chinese Medicine believes that there are invisible nerve points on the body that act as "switches" to help stimulate organs when they are imbalanced and not working properly.

Constipation Relief Strategy #6 Potent Ginger Tonic

can't help but laugh when I see people

drinking ginger ale for an upset stomach. Sure it helps, but all the refined sugar is causing more harm than good.

The following Potent Ginger Tonic recipe is far more powerful than "ginger ale" or even using dried ginger or store bought ginger tea bags. You'll notice the difference both in taste and results almost immediately.

Instructions:1. Grate one teaspoon of fresh ginger root

(which you can purchase in any supermarket).

2. Boil three cups of water in a pot.

3. Add the ginger root and simmer for 10 minutes (covered).

4. Strain ginger.

5. Let cool in cup.

6. Stir in the juice of a 1/4 squeezed lemon.

Consume three cups a day. You can drink it hot or at room temperature. Do not drink cold. You may want to make a batch each day with half the amount

of water, and then add boiling water to portion when you want to enjoy a glass.

If you find it too strong, respect your body's message: Add more water to your current batch to make it weaker and make the next batch with less ginger.

Important:Ginger is one of those ingredients where the "more the better" doesn't really apply. If you make it too spicy it can cause stomach upset, possibly ulcers and a "burnt out" feeling in your stomach. Make sure it's potent, but not too potent.

Additional:You can also use small amounts of ginger when cooking. Just grate it into rice, add to vegetables before baking or stir-frying, or even add it to your oatmeal in the morning for a "ginger cookie" taste.

Why This Helps:Ginger is a strong stimulant that is safe and

natural. It is used widely throughout Asia and is believed to have a stimulating effect on the intestines. It encourages the contractions that push food through your intestines. It also fights off unhealthy bacteria that can encourage constipation (as well as produce a lot of foul gas).

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Constipation Relief Strategy #7Warm Ginger Compress

inger has always been recognized as a powerful and natural

stimulant for getting under active bowels to work.

While including ginger in your diet will help—this treatment works from the outside in.

You'll feel soothed almost immediately and should find relief if not total evacuation within 30-60 minutes.

Instructions:1. Boil 2 gallons (4 litres) of water in a pot on

the stove.

2. While the water is heating, grate 10 tablespoons of fresh ginger and tie in a cheese cloth or place in a tea steeping ball.

3. Add ginger to water when boiling and stir for 30 seconds.

4. Reduce temperature to low and let simmer for 10 minutes.

5. Next, dunk a small towel into the pot.

6. Wring out excess water back into the pot.

7. Place towel on stomach while resting in reclining position.

8. After ten minutes repeat steps 5 through 7.

9. Continue until no water remains.

Important:If you find a rash appears on your stomach after treatment, do not persist, as you may have an allergic reaction. If you are prone to allergies apply small amount of ginger to an isolated section of skin and see if a reaction follows. It's rare that people have an allergic reaction to ginger.

Constipation Relief Strategy #8Healthy Gut Bacteria

ou need live bacteria in your gut. But you need the

right kind. Some help, some hurt. The more good guys you have in your colon, the less the bad guys can have control. I'm going to show you how to more than even the odds.

Instructions:How to Make Yogurt Extra Potent With Friendly Bacteria: Many yogurts are made with lactobacillus acidophilus which are particularly good bacteria for stimulating your colon to push food through.

The best method is to put aside the portion of yogurt you normally consume and let it sit, covered, at room temperature for 4-8 hours. This will allow

fermentation, which is slowed down by refrigeration, to pick up again. The bacteria are also more active at room temperature. You'll notice the yogurt will taste a little sourer than usual--but not unpleasantly so.

Raw Kefir: Kefir is similar to yogurt in more of a liquid-milk form. The best source according to many natural health experts is made with RAW milk. Raw milk is not sold in grocery stores because it's only good for 24-36 hours after leaving the cow. You would have to find a local supply from a dairy farm.

Whether you use raw or pasteurized (preferably non-homogenized), simply add a kefir packet (available from health food stores) and leave on the counter overnight. The next day it will have a delightfully sour taste and be swarming with billions of friendly bacteria ready to stimulate your colon to push food through.

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Either consume a cup each day on its own, or add as toppings to your meals.

Important:When you begin consuming large quantities of good bacteria, your gut goes to war. The bad bacteria and their toxic contents begin to die off. If you find, after starting on probiotics that you experience mild headaches, gas, and cramps, this may be normal and a good sign. It should disappear after a few days,

once the "enemy" has been fully expelled. If not, stop taking them and seek professional advice.

Why This Helps:Friendly bacteria produce lactic, acetic and other acids that encourage peristalsis—the contracting motion of the intestines which pushes food through the intestines.

Constipation Relief Strategy #9Yoga Stomach Vacuum

his posture has been used in India for thousands of years, but is almost

unheard of in the west. It is a simple exercise you can do almost anywhere—though, it works best in private.

Instructions:1. Place feet hip width

apart.

2. Bend knees slightly (no farther than the tips of your toes).

3. Lean forward slightly. Keep your back perfectly straight.

4. Place palms of hands, fingers pointing towards your kneecap, on your thighs where they meet the abdomen.

5. Inhale deeply, right down into your belly, filling your lungs and diaphragm as much as possible.

6. Exhale completely, so that no air remains in your lungs. You have now created a vacuum.

7. Using your stomach muscles pull your gut upward and inward.

8. Then press downward and outward (do not exhale, yet).

9. Repeat as many times as feels comfortable without taking another breath.

10. Repeat steps 5 through 9 at least three times.

Important:You may find this exercises causes you to burp. That's fine, in fact, better out your mouth than the other end (which can be a long painful journey).

Make sure you practice this posture two hours AFTER your last meal, or 30 minutes after a snack of just fruit or juice.

Practice five times a day, immediately upon arising, before bed, and before each meal. I recommend that before you go to eat, when you wash your hands in the privacy of a restroom, you can do this exercise. That way it's easy to remember.

It only takes 60-90 seconds and will make a big difference—not only relieving constipation but in improving your overall digestive function.

If you are experiencing severe constipation, put aside 10 minutes a day for constant repetition of this exercise—give your gut a real workout. You may want to start with 1 or 2 minutes and then work your way up.

Why It Helps:This exercise really gets the peristalsis — the churning and pumping motion of your intestines —in action. Unlike other constipation "remedies" that merely flush your colon FOR you, this exercise

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builds and trains the muscles of your intestines to push food through itself. The exercise is so powerful, that yogis in India have been witnessed to

digest rocks using this pose. Not a goal I recommend you aim for.

Constipation Relief Strategy #10Sources of Natural Digestive Enzymes

nzymes are critical in breaking down food

after it's been chewed and sent to your stomach. For various reasons many women are not producing enough enzymes.

Reasons can range from simple stress to damage to the gut lining. Lack of enzyme production may be directly related to your constipation problem.

Enzymes are, of course, available in supplement form. Two popular digestive enzymes are bromelain and papain. If you want to take advantage of the convenience and extra boost of supplements.

However, you can also include two delicious fruits in your diet that are rich in these two enzymes.

Instructions:1. Before high-protein meals, slice up a bit of

pineapple which is rich in bromelain or slice some papaya which is rich in papain.

2. Consume fruit, preferably 15-30 minutes before meals, as the sugar will not mix well with carbohydrates and proteins.

Why This Helps:If enzymes don't break down your food, your small intestine cannot absorb the nutrients. Instead, your dinner becomes "food" for the bacteria in your gut. The unfriendly bacteria in turn produce waste in the form of gas (which can back you up) and toxins which damages the lining of your gut and weakens its ability to pump food through.

So breaking down food using the above two enzymes will reduce bloating and encourage regular bowel movements.

Constipation Relief Strategy #11Morning Acid Boost

long with enzymes, your stomach uses acid to break down food.

If you're taking antacids to deal with heartburn or acid reflux you may be treating one problem and causing another. Acid blocking medications can knock

out your stomach's acid production for up to NINE days. Your stomach needs that acid (the problem for

someone with heartburn is really about keeping it in the stomach).

Soon, I plan on putting out a report on natural therapies for overcoming acid reflux. If this interests you, please send me an email at this address: [email protected].

In the meantime, I suggest booking an appointment with a local Naturopathic Doctor to find a natural way to HEAL your acid reflux problem so you can get off the constipating heartburn medication.

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That said, even without taking Nexium, many women have low acid production in their stomach. Here's what I recommend you do...

Instructions:First thing in the morning add 1 tablespoon of apple cider vinegar OR 1/2 a squeezed lemon to a glass of warm spring water.

Simple, but effective.

You can also experiment by doing the same before lunch and dinner. If you have a tendency to overeat (another chief cause of constipation) this lemon/cider drink will help curb your appetite too.

Why It Helps:One of the best and most natural ways to stimulate acid in your stomach is by adding some. The natural acid found in apple cider vinegar and lemon juice not only provides some extra acidity but helps stimulate your body's natural ability to produce its own.

Don't expect overnight results. Just continue drinking and you'll gradually notice an improvement.

Important:Yuck? If you find that you make a face the first few times you drink this tonic that may be an indication you have an overgrowth of unfriendly bacteria in your gut.

Not only will this help increase a healthy state of stomach acid, but it also kills off harmful bacteria.

Continue drinking the tonic every day and you should find your dislike change to delight (an indication that the unwelcome bacteria have taken a hike).

Watch Your Teeth: Some people have sensitive enamel on their teeth. If you find your teeth start to hurt after drinking this tonic, start rinsing your mouth out with a sip of water afterward. Eating, however, immediately after, will usually "rinse" your teeth in the process. For most people this isn't an issue.

Warning:If you have been diagnosed with a peptic ulcer, gastritis or esophagitis do not take digestive enzymes, the citrus drink or the vinegar as this will eat away at the ulcer/inflammation.

Constipation Relief Strategy #12Improperly Prepared Foods That Cause Constipation

ontinuing with the theme of the last two

strategies, another reason food does not get absorbed (and hence causes constipation) is because it's simply not broken down small enough to get absorbed.

The obvious reason for this is that it was not

chewed enough but another reason is because the

food was too hard to chew. Common examples include nuts and seeds. Also rice and other grains that have not been cooked completely.

Instructions:Nuts and Seeds: With the exception of very soft nuts, like cashews and walnuts (even then, you still have to chew more than most people do) most nuts are near impossible to chew properly. If you're watching a movie and have the time to munch on a single handful of almonds for 10 minutes, alright.

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Most people, however, chew them a little and then swallow.

Here's what I recommend you do instead:Soak them overnight or grind them. Soaking makes them a lot softer and easier to chew. Many people like the taste better too.

Otherwise use a coffee grinder to break them down to a powder. You can sprinkle them on cereal, into rice or on salads. If you don't have time for either of those methods, buy nut and seed butters (e.g., almond butter, walnut butter, sunflower seed butter, etc.), which are as finely ground as it gets.

Rice and Other Improperly Cooked Food: All too often people don't have the "patience" (more so, foresight) to cook rice properly. It is often served 90% cooked—which isn't good enough. Rice isn't ready until you can take a kernel between two fingers, press and easily squish it without feeling any hard pieces. That's when it's done.

Brown rice—which is the wholegrain version containing fibre—will take a good 45-60 minutes to cook. So plan ahead or buy it pre-cooked from your health food store's freezer section.

Even better is to soak it overnight. Prepare it the night before. When you get home from work just turn on the burner. If the weather is hot, store in fridge until ready to cook.

Sometimes people say they "don't have time to watch their rice cook for 60 minutes." I don't know

why anybody feels they need to "watch" it. There's no need to be in the kitchen while it's cooking.

You can even use a safe crock pot to slow cook the rice while you're not at home. Some people like to cook their rice and beans all day long. That's a good way to make sure it's soft enough.

Beware of Restaurants: Often restaurants will not cook their rice sufficiently. Sometimes, because they are in a rush. Other times because they don't like the look of it. Rice, when properly cooked is stickier and lumps together a bit. That's not what most people have become used to, so that's not what most restaurants serve.

Anyways, if a waiter brings you uncooked rice—or any other type of food that still needs cooking (e.g. eggs, potatoes, pasta and especially meat) simply say, "This hasn't been cooked enough, could you please cook it a little more." If they protest, ask for some wholegrain bread instead and make a note not to return.

Why This Helps:Picture a large chunk of almond going into your stomach. The acids and enzymes "attack" it. But they can only consume the outer layer before it gets passed into your small intestine. There's a time-limit for your stomach. It has to break this stuff down in under two hours. So you need to make sure it's small enough when it arrives so it can get the job done.



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Constipation Relief Strategy #13Starting the Day Right

—With an Anti-Constipation Breakfast

bet 50% to 75% of women's constipation problems takes place

at breakfast time. There are a variety of reasons for this, which I'll discuss as I lay out the instructions.

Instructions:Rise Between 5-6am: This is taught by Traditional Chinese and Ayurvedic medicine.

Often we like to deny that we should be in tune with the sun, by staying up late and getting up late. Truth is we were meant to sleep when it's dark and be awake when it's light.

To stay in bed too late results in our body re-assimilating toxins it just spent the entire night purging.

The best time to rise is 5-6am (depending on how much sleep you need). Any earlier and you're really getting up in the night—that's not good either. Particularly, if you're just going back to sleep later in the morning.

Eat Between 7-9am: It's best to give yourself one to two hours before having breakfast. It takes your stomach—along with its enzymes and acids—a little time to fully wake up. Putting food too soon into the stomach means that it won't be digested properly.

Unless you have some type of parasitic problems, you shouldn't be too hungry first thing in the morning. Taking some juice (see Strategy #23) and maybe some fruit before breakfast, however, is fine. It's light and will help get the juices ready.

Eat Calmly, Sitting Down, Focused: As in the picture above, most people do one or two other activities while eating breakfast. E.g., reading disturbing news in the paper, completing office

work due in the next hour, preparing a bagged lunch, getting kids ready, etc.

In order to have a proper breakfast, you need only arrive 15 minutes earlier—which, of course, means getting up 15 minutes earlier. Even if this means less sleep (versus just going to bed earlier) you'll probably feel more rested taking your time.

Rushing around prepares your body to "fight-or-flight," rather than digest food. This usually results in improperly chewed food getting tossed into your stomach.

Make sure the kitchen is clean when you leave it. Don't run out the door with dishes piled in the sink. This sends a message to your gut that you are "backed up." See Strategy #12 for more info on this.

Avoid Cold Fruit and Cereals: Your stomach's gastric juices work best at room temperature, not the near freezing temperatures your refrigerator works at. Drinking milk with starch (unless you cook it into the starch, as with oatmeal) is considered to be a constipating food combination.

Vary the Menu Each Day: Have something different every morning for breakfast. Don't restrict yourself to what the TV commercials say you should eat for breakfast. And by variety, I don't mean one day have Cheerios and the other day have Special K. Here's an example of the type of variety you might experiment with...

Oatmeal with raisins cooked in milk.

Fruit salad with nuts sprinkled on top.

Granola with yogurt and fruit.

Fruit smoothie (warm the milk or milk substitute before blending).

Vegetable pita with a boiled egg. (Salad is quite common in Japan for breakfast).

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Mashed avocado on toast with carrots dipped in hummus.

Melon or cantaloupe.

Fresh squeezed juice.

Basically, you can have almost anything. You may even have some leftovers from the night before. The point is to vary it. And someday just having somehigh-fibre fruit or juice may be the most refreshing choice for both your head and your colon.

Avoid Coffee and Tea: I encourage all my patients to get off these two items. For some this may sound sacrilegious, and I apologize, but they aren't doing you any good. There are coffee substitutes, like

barley tea, that you can take to help you get use to giving them up. Herbal tea is fine. If you need something with a little kick, then drink a high-quality brand of green tea.

If you must have coffee or tea, buy a good brand—don't drink some drive-thru slop. Try to limit yourself to one cup. Much of the constipating effects may be relieved if you do not add sugar, cream or milk (or anything else). These added ingredients turn into a leathery curd when combined with coffee, disturbing normal digestion. If you need sweetener, add a little honey.

Constipation Relief Strategy #14Super Anti-Constipation Fruits

ou should have these fruits 1/2 hour before eating

other foods or simply make these your breakfast. They should not have a "laxative" effect but definitely help keep you regular.

6 Soaked Figs, Apricots or Handful of Raisins: These

all contain a slight, natural laxative effect. A little bit will go a long way. If you eat them dried, however, they'll only make your constipation worse.

1/2 - 1 Cup of Fresh Grapes: You're better off with the organic variety, as grapes are normally

heavily sprayed with pesticides. Either way, rinse them thoroughly.

1 Pear: Consume the entire pear. Eat the skin if it's organic. Peel it if it's not.

1-2 Guava With the Seeds: The seeds help provide roughage that pushes waste through your colon. You don't need to chew the seeds.

Orange, Grapefruit and Lime Cocktail with a Pinch of Cayenne Pepper: Squeeze two medium oranges (or one large), one small grapefruit (or 1/2 a large), one lime and add a pinch of cayenne. Halve with spring water. Stir and enjoy.

Constipation Relief Strategy #15Once-A-Week Internal Housecleaning

nce a week you need to "reset" your colon. You need to give your gut a chance to fully

clean itself out.

Oftentimes we just keep piling food into the colon, faster than it can be absorbed or eliminated. The result: constipating waste builds up. Just like when a drain gets clogged up.

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So you need to give yourself a day, each week, where you only drink juice and water. Or just eat fruit and water.

If you find fasting for a whole day is too much, start with just breakfast. When you're comfortable with that, you'll naturally want to start skipping lunch, and eventually dinner.

This is one of the most powerful and easiest ways to relieve constipation.

Instructions:1. The day before fasting, eat just vegetables

for dinner. Include a few sweet potatoes if you want, but try to stick to above ground vegetables. This will help prepare your body for the next day. You can have some fruit or juice before bed if you're still hungry.

2. Eat or drink only ONE type of fruit or juice at a time. Don't mix.

3. Drink at least 8 glasses of water. Even if you drink juice.

4. The next day have a regular breakfast, but avoid any urge to overeat. "Any fool can fast, only a wise woman knows how to break it."

Important:If you feel tired or light headed this is probably not because of lack of food. Most people's colons have

three-day's worth of "leftover scraps" that still haven't been digested.

Instead, "ill" feelings may be because you are releasing toxins that have built up in your system. You may experience this for your first few fasts, but it will disappear as your body becomes cleaner.

Also, light-headedness may simply be because you need to take a rest. Often when fasting, a 10 or 20 minute powernap can make you feel better than a full course meal.

Don't make the mistake of eating a ton of junk food the day before the fasting day. Sometimes people do this to satisfy cravings before a fast or to make themselves sick so they'll want to fast. But such habits will only make your fast unpleasant.

As always, consult a doctor before trying a juice or fruit diet to make sure it's suitable to your constitution. Women with diabetes or kidney problems should be cautious.

Why It Helps:Fruit is broken down in the stomach in about 30 minutes, unlike other foods which can take up to six hours. In this way you'll keep your blood sugar up, cut hunger-cravings, whilst giving your colon time to do its housekeeping. Just like you clean the outside of your body by rinsing it thoroughly with water, so you need to do the same with the inside of your body.

Constipation Relief Strategy #16How to Use Your Toilet

his may seem like a strange title for this section. Of course, you already know how to go the

restroom. Well, you may not. Most of us have been taught the wrong way to have a bowel movement.

The sitting position is not a good way to have a bowel movement. It may be more

"civilized" but it's not more healthy. In fact, the way our ancestors would squat to have a bowel movement is the ultimate method to thoroughly and easily empty.

But don't worry, you don't need to abandon your toilet for a corner in the backyard...

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Instructions:1. Find a stack of old telephone books, a short stool or another item of about one to two feet (30 - 60 cm) in height.

2. Place them in front of your toilet.

2. Now when you sit down, place your feet on the books, stool or whatever you have chosen to elevate your feet.

3. Next, lean forward, wrapping your arms around the back of your thighs at the point where they meet the knees.

4. You are now imitating the squatting position, and will find it easier to have a full bowel movement.

Why This Helps:A natural "pinch" forms in your colon, near the anus, when you are sitting and standing. This helps prevent you from having a bowel movement at anytime. When you squat, however, the end of the colon is opened. Normally, people are trying to push their stools through that pinched portion of the colon. This is believed by some doctors to be a contributing factor to cancer in that area of the colon.

Constipation Relief Strategy #17A Single Acupressure Point

That Brings Relief To Your Constipated Tummy

his simple self-treatment should both give immediate

relief and help prevent future occurrences of constipation. It will also help relieve gas and bloating and make your tummy flatter.

Instructions:1. Lie on your back, with your knees bent.

2. With your left hand place your index finger on your belly button. Your other fingers should rest below the belly button.

3. With your right hand, press your fingertips at the point below the left hand. In other words, three finger widths below the navel.

4. Press firmly, deeply.

5. Inhale deeply, expanding the abdomen where you are pressing.

6. Exhale with a sigh, sucking stomach inward and continuing to press firmly.

7. Release, take a breath, and then repeat.

Why This Helps:Like a tube that is clogged up, putting firm and repeated pressure will help push its contents out. Likewise, by pressing on your colon, you are physically aiding in moving waste out.

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Constipation Relief Strategy #183 Simple Massage Techniques for Constipation Relief

These three massage techniques will help stimulate your colon and push waste and gas through.

They work best if somebody else can perform them on you—but you can do it yourself with great results.

You may find them uncomfortable at first. Use light pressure. You'll eventually look forward to these three massage techniques and want to use firmer pressure.

Instructions for the Circular Technique:Using the palm of your hand, rotate in a CLOCKWISE motion around the navel. It's critical you only go in a clockwise motion, as this follows the path of your ascending, transverse and descending colon. To go counter-clockwise would, literally, be pushing feces backward. Continue for 3 minutes or as long as you like.

Instructions for the Arc Technique:1. Press firmly with your fingertips just below

your left ribcage and move down to your lower abdomen.

2. Next, start below your right rib-cage, move across to the left ribcage and then down the previous path to your lower abdomen.

3. Lastly, begin at the right side of your lower abdomen. Move upward to below your right ribcage. Then across to the left ribcage as in step 2 and back down as in step one.

4. Continue for three minutes.

Instructions for the Waterwheel Technique:1. Using the palm of your left hand, press firmly at

the top of the abdomen.

2. Move downward past the belly button to the bottom of your lower abdomen.

3. Now apply pressure to the upper abdomen with the right hand.

4. Sweep down the right hand, while moving the left hand back up to the top of the abdomen.

5. Repeat steps cycling the hands down the belly as if you were turning the pedals on a bicycle.

6. Continue for three minutes.

Why It Helps:You are literally helping push waste through your colon. You are also stimulating the colon to become more active. So this is both a remedial and preventative treatment.

Constipation Relief Strategy #19How to Drink Milk and Eat Cheese Without Getting Constipated

And What You Need to Know About Milk Substitutes

any believe milk is constipating. It can be, if the

wrong type is used and if it is drank in the wrong way.

Are milk substitutes, like soy, rice or almond milk better? Maybe for some

people. I don't want to make any bold statements in that regard. But there are certainly specific milk "substitutes" that you should avoid.

Instructions Regarding Dairy:1. Warm Your Milk: Milk should never be drank

cold. Warm to at least room temperature in a pot

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or in a bowl of hot water. Cold milk lowers the temperature of your stomach, inhibiting the effects of acid and enzymes.

2. Don't Boil It: Do not drink boiled milk, unless it's cooked into grains (like in oatmeal or ricemeal). Boiled milk, alone, can be constipating.

3. Drink Non-Homogenized: Choose non-homogenized (whether whole or skim). This is where the cream hasn't been blended into the milk. Served cold it will have little chunks of fat floating on top. But you already know you shouldn't drink it cold. When you heat it, the cream will melt into the milk. In its natural state, the cream is much more digestible. If youprefer skim milk, than this isn't an issue.

4. Go Organic! Choose certified organic milk. Many patients have found that switching to organic has relieved their intolerance to milk. They were in fact not intolerant to the milk, but to the hormones and antibiotics that were being fed to the cows.

5. Spice it up! Add a pinch of turmeric, cinnamon or dried ginger to your milk.

6. Melt Your Cheese: Never eat uncooked cheese. This can bind you up easily. Instead, always consume cheese in a soft, melted state. Preferably blended into grains or vegetables.

Instructions Regarding Milk Substitutes:1. Check the Brand: Many people find soy milk

constipating. Sometimes this depends on the brand, as some are merely reconstituted soy powder. So you may want to try a few brands before you give up on it entirely.

2. Ensure Adequate Protein: With all milk substitutes you need to make sure it contains adequate protein levels. It should have at least 8g of protein per 250ml (1cup). Some brands will not meet this standard and I wouldn't consider them a proper milk substitute. Rice Dream, for example, only has 1g of protein per glass according to its own nutritional label. Basmati Rice Milk is a little better with 3g of protein but still quite low. Yet both contain 25 grams of sugar derived from rice. It's basically a sugar-drink, with a calcium supplement added.

Constipation Relief Strategy #20How to Make Anti-Constipation Toast in 30 Seconds

ere's a way to prepare toast using fresh garlic that will

help keep your colon regular. Because you are using fresh, raw garlic it is FAR more beneficial than using some type of garlic spread.

Also, most garlic bread you find in the super-market is made with constipating white flour.

The way I'm going to show you is how garlic bread is made in households in Italy. It's definitely tastier as well as nourishing.

Instructions:

1. Peel a garlic clove.2. Rinse and let dry.3. Toast bread so that it's crispy but not too dry.4. Now rub the garlic clove back and forth on the

bread. It will dissolve directly into the bread. This is fairly potent, so don't overdue it.

5. Add oil or butter.

Talk about fresh garlic bread!

Why This Helps:Garlic has many anti-bacterial properties. As we've already discussed, keeping your entire gastro-intestinal tract's bacteria under control will ensure your colon's ability to pass waste properly.

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Constipation Relief Strategy #21What You Should Know About Supplements

here are a few things you should know about

taking vitamin and mineral supplements. Certain dosages and various kinds of supplements can cause constipation or can relieve it. Certain dosages, however, act as a laxative and should be

avoided.

Instructions Regarding Magnesium:

You'll find various resources or ebooks on the internet promoting the use of magnesium to relieve constipation. This information is often improperly delivered and can be harmful.

Yes, having an insufficient amount of magnesium in your body can lead to a constipating condition. Magnesium helps energy conduct through your nerves. It helps relieve nervousness and keeps the colon walls relaxed and free from tension. This allows the colon to perform is regular pumping action.

You need to make sure you are supplementing with at least 425mg a day. Preferably divided up into four separate doses. Most quality multi-vitamins cover this. Plus, a diet rich in green leafy vegetables, fruit, and nuts provides plenty of magnesium that absorbs easily.

If you are concerned that you are not getting or absorbing enough magnesium, check for these warning signs: Do you wake up in the middle of the night with leg cramps (aka "Charlie horses")? Does even mild exercise leave you feeling extremely stiff and sore? If not, then you are probably getting enough magnesium.

Just make sure you get 425mg per day of magnesium citrate (not oxide). Anything more will relieve constipation, but not the way you want it to.

You see, excess magnesium draws water into your colon. This means excess magnesium will act like a laxative on your bowels. It will cause your bowels to be flooded with water, making your stools abnormal soft. This is good for occasional cases, or a SHORT-TERM method to relieve severe constipation. But if used continuously, like any laxative, it will result in a weakened colon that can't push its own food through.

So please disregard information suggesting that you take more than 425mg a day of magnesium for long periods of time. This is too much. It is not natural. You'd never get that much magnesium even if all you did all day was consume lettuce and nuts. It will only cause harm in the long run. You are better off applying the lifestyle changes and exercises shown to you in this book. They are designed to heal your colon, not cripple it.

Instructions Regarding Calcium:

One-a-day multi-vitamins can cause constipation as they contain a day's worth of calcium in one swallow. It's better to have a four-a-day multivitamin, or, even 8 if necessary. Four to 6 doses of 250mg a day will provide enough calcium without causing constipation.

Don't take calcium carbonate. This is thecheapest, but absorbs poorly and binds you up. The best kinds to take are calcium citrate, gluconate or aspartate. I'd recommend calcium citrate.

Important Note Regarding Supplements:

Take a break from supplements once a week. This allows your body to avoid an excess buildup of minerals such as calcium which can lead to constipation.

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Constipation Relief Strategy #22Constipation Relief Pose

his yoga posture can offer much

relief when you are suffering from constipation. It

helps remove constipation as well as associated back pain. Often constipation, as you may well know, causes painful tension in the lower back. This position works out those tense muscles.

Instructions:

1. Lay flat on your back.

2. Place your hands, palms down, by your sides.

3. Now lift your legs straight up. You can use your hands to help support your upper back.

4. Then slowly let the legs fall backward. Ideally the toes should touch the ground, but don't force it. Flexibility will come with repeated practice.

5. If you can, complete the pose by bending your legs, so that your knees fall to either side of your ears.

6. Reverse until you are laying flat on your back.

7. Repeat three times. Do this three times a day or whenever you are experiencing constipation.

8. Remember to breathe deeply throughout this entire exercise.

WARNING: Do not do this posture if you have high blood pressure, a heart condition or are pregnant.

Why This Helps:

Constipation is often compounded by accompanying gas. Both back you up. Gas naturally wants to rise up. This doesn't accommodate a standing, sitting or lying position. By using the position gas can escape and thus make it easier for stool to move through the colon.

This posture also helps squeeze and stretch the colon, toning it and encouraging the natural peristaltic pumping movements.

Constipation Relief Strategy #23Reduce Constipation Following These Three Guidelines

Regarding Fruit, Juice, Pop and Desserts

encourage you to eat fruit. Juice is good, too— in reasonable

quantities and preferably diluted with spring water.

You can live without pop. You probably can't live without dessert.

All of these foods can be constipating if eaten in the wrong way. I'm going to give you two easy to remember guidelines that you need to follow 90% of the time (10% of the time you can cheat).

Instructions:

1. Fruit and juice should be eaten 30 minutes before a meal, or 2 hours after. If you often come home hungry, and end up just throwing some junk food in your mouth because you can't wait to cook dinner, try eating some fruit. Have

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some grapes to calm your appetite and then cook a proper meal. Main point is, don't put fruit and other foods in your stomach at the same time.

2. Pop and dessert should be eaten 2 hours before or after a regular meal. Do not combine. Limit to only once or twice a week if you can.

Why This Works:

Fruit, juice, pop and dessert are high in sugar. Sugar is the favourite food of bacteria in your GI tract because it involves no effort to digest.

This is why these foods can break down, leave your stomach and enter your small intestine in about 30 minutes IF YOU DON'T SLOW THEM DOWN with slower digesting foods. This way it doesn't cause fermentation in your stomach.

But if you mix sweets with proteins, starches and fats, the sugary foods must hang around in your stomach waiting for the other guys to digest. In the process they become food for the enemy—unfriendly stomach bacteria. As we've already discussed in Strategy #8 these unfriendly bacteria inhibit the proper pumping motion of the colon.

Constipation Relief Strategy #24Get This Blood Test

ne of my patients had been dealing with constipation for years. She had already tried everything, allopathic and natural, to get her

bowels moving.

The final solution was found in an inexpensive (free to Canadians) blood test.

Even if you have had regular blood work, this test is often overlooked. You need to determine whether your thyroid is under active. A condition called hypothyroidism. If it is not

producing enough thyroid hormone it can cause constipation quite easily (and nothing else will help) as well as depression, hair loss, fatigue and weight gain.

Instructions for the Do-It-Yourself Test:

First, I'll show how to get a rough idea whether your thyroid is under active. This isn't a substitute for getting the proper blood work, but it will help confirm whether you are suffering from a thyroid problem or not. Doing this test will help convince your medical doctor to request the necessary blood tests.

1. Pick a five-day period that avoids the first week of your menstrual cycle and the few days you are ovulating.

2. Before you go to bed place a thermometer beside your bed.

3. As soon as you wake up in the morning stick the thermometer under your arm. Don't get up. Don't even go to the bathroom.

4. Remain perfectly still while taking it.

5. Take thermometer out and write down the reading.

6. Repeat for four more mornings.

7. Take results from five days, add them up and then divide by five to get the average reading.

8. If your average temperature is below 36.3ºC (97.3ºF) you are likely suffering from hypothyroidism and should pursue a blood test immediately.

Instructions for Requesting a Blood Test:

Often times a complete thyroid test is not complete. Standard tests only check TSH levels—they do not isolate the active thyroid hormones, T4 and T3. You must ensure that these are requested.

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If your results come back stating that you are in the normal range, but quite low on the scale, you may still have hypothyroidism. But it's then called Subclinical Hypothyroidism. Tests are still normal but the symptoms are clearly present.

The amount of thyroid hormones you need depends on your body size and other factors. Also, different labs have different scales for determining what is "enough" hormone.

So just because the lab's computer concludes you are normal, yet your readings are low, you may still be suffering from hypothyroidism.

How to Restore Thyroid Function:

Natural Methods: Sea vegetables such as kelp are a good food to consume to help prevent thyroid problems, as they are rich in iodine.

You can also start taking synthetic thyroid hormone T4, Levothyroxine (Synthroid), which is quite safe and will usually do the trick. Of course, you are not curing anything, simply artificially supplying the hormone your thyroid isn't producing enough of.

Constipation Relief Strategy #25How to Kick Out Constipating Parasites

t is estimated that one in every two North Americans have some

type of parasite living in their colon. Most of these critters are microscopic — and many are not.

Pinworms and tapeworms can be seen with the naked eye. Women are even more prone to pinworms because they can enter through the vagina.

These intestinal critters are more complex organisms than simple harmful bacteria. They have their own nervous system, gastrointestinal tract and many reproduce sexually. They lay eggs that hatch. It's not pretty.

The waste produced by these creatures is harmful to your colon and interferes with its natural peristaltic pumping action that keeps your bowels regular. In fact, regular bowel movements isn't something parasites like, sort of like an earthquake and flood all at the same time. Hard for them to carry out their day-to-day routine of consuming your undigested food and laying eggs in your colon.

Some parasites, such as tapeworms, can be several feet in length. It's no wonder they can cause such digestive problems.

Pharmacies offer medications that kill some parasites (like pinworms) off fairly well. The problem is that they usually leave the eggs behind. Plus, as with all medication, there are side-effects.

How to Find out if You Have Parasites:

It is difficult to determine whether you have parasites. Chances are you do, simply because it isso common plus the fact you are suffering from constipation.

I would suggest completing the other recommendations in this guide first. If your problems continue then try the anti-parasite instructions below.

Certain parasites, however, leave the anus at night or in the early morning to lay their eggs. Applying tape to the anus first thing in the morning will often pick up the parasites and make them visible to your naked eye. They are small — often only half a millimetre in length. You won't see any detail without a microscope. You're best requesting a pinworm lab kit from your doctor.

Symptoms that imply you may have parasites include: insomnia, sugar cravings, inability to fast for 24 hours, severe bloating after eating sweets, repulsion to lemon juice or garlic.

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Instructions for Getting Rid of Parasites:

First thing in the morning on an empty stomach prepare the following.

1. Add the following ingredients to a blender:

Large garlic clove

2 Tbsp. raw, shelled pumpkin seeds

1 Tbsp. of turmeric

1 Tbsp. of raw fennel seeds

1 cup of warm water

2. Puree mixture until liquid.

3. Drink. Sorry, this isn't great. But you'll probably find you start to like it more after a few days. If nothing else, you'll like the effects it has on your body. If you can't stand the taste at first, buy the ingredients in capsule form from a health food store. It won't be as effective, so you may need larger quantities or more time. Eventually switch to the freshly blended ingredients if you can.

4. 15 minutes later mix a tablespoon of psyllium husks in a glass of warm water or fruit juice.

5. Wash it down with another glass of warm water.

6. Continue for 4-12 weeks.

Important:

Do not take any medication for two hours as they may not absorb properly.

Avoid this strategy or proceed with caution if you suffer from kidney problems, are pregnant or lactating.

Why It Helps:

The antioxidant, anti-fungal and antibacterial properties in the above ingredients will kill, weaken and dislodge the parasites. The psyllium fibre will help push them out, oftentimes, along with their eggs.

More Intensive Programs:

For severe parasite problems or a thorough cleaning of the colon you may need to try a colon cleansing program. These usually involve taking herbs first thing in the morning followed by a fibre drink. Then tea and probiotics in the evening.

More intense programs involve several doses a day, and should be used with caution. Over-cleansing can result in too many toxins being released at once into the bloodstream. This can result in damage to joints and organs, especially the kidneys.

Any cleaning program will work far better with a detox diet, where you gradually eliminate protein rich foods, then starches, then vegetables and fruits, until you are down to just water.

In this guide on constipation I can't go into fulldetails about detox and cleansing. Any such program is best done under the supervision of a health care professional such as a Naturopathic Doctor well versed in detoxification.

Constipation Relief Strategy #26Kick Start Your Colon With This Tasty Potassium Recipe

otassium is essential for ensuring waste passes through your body. Oftentimes, people are not

getting enough potassium in their diet.

Potassium is often non-existent in processed foods except french fries.

It is, however, found abundantly in green leafy vegetables, potatoes, bananas and many other fruits and vegetables. So, as already stated, you need to

make sure you are getting several servings of fruits and vegetables every day.

But here's another way to give your colon a potassium boostfirst thing in the morning...

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Instructions:

1. After dinner rinse six dried prunes three times in a dish.

2. Cover the prunes with boiling water. Cover dish with a lid. Leave at room temperature.

3. The next morning, 15-30 minutes before you eat breakfast consume both the prunes and the juice.

This is a powerful, yet simple recipe to kick your intestines into peristaltic action first thing in the morning.

Important:

Do not simply eat dried prunes, as they may only further your constipation by soaking up water in your colon.

If you have kidney problems taking extra potassium may cause heart trouble. If you are taking any medications, check with your doctor before increasing the potassium in your diet.

Why Potassium and Prunes Help:

Potassium ensures oxygen reaches your colon. It also prevents bad bacteria and parasites from setting up shop in the colon. This essential nutrient also draws water from the body into the colon to keep your stools soft and easy to pass.

Constipation Relief Strategy #27An Ab-Sculpting Remedy That Builds Digestive Power

bdominal workouts are one of the best ways to burn fat around the mid-section AND

strengthen the gastrointestinal tract.

I recommend to patients with bowel problems — particularly constipation — to start doing stomach crunches. Crunches create a pumping action with your colon, which helps move "stuff" through.

Basic Instructions:

Often, when we go to exercise, the first image that comes in our mind is of us struggling with the routine. Forget about the exercise! Visualize the results you want and you'll be loving these simple bodyweight exercises.

You don’t have to perform many repetitions. As long as you perform them in a slow, controlled manner.

I recommend starting off with 4–8 repetitions of each exercise. If you find you can only perform 2 repetitions of each exercise at first, then that is also fine.

I would rather see you focus on quality of crunch (proper technique) rather than quantity.

Work at a level that's comfortable for you.

After 1-3 months increase to 2 sets of 8–16 reps.

Consistency is the key to success with this abs routine or any other routine for that matter.

Whether you do this routine for 5 or 15 minutes a day, staying with this program will make it easier to see your progress and ensure you obtain results.

Instructions for the Basic Crunch:

1. Feet slightly apart. Cradle your head in your hands.

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2. Avoid interlocking your hands behind your neck--this encourages you to pull your neck causing strain.

3. Instead, keep your neck in a neutral position.

4. Take a deep breath before you lift up.

5. Breathe out as you lift. Focus on pulling your abdomen in and up to lift your shoulders and rib cage off the floor, keeping your shoulders back and relaxed.

6. You're aiming to lift 30–45 degrees off the ground, that's it. Don't go too high.

7. Return to starting position and repeat. Start with 4–8 reps and gradually work up to two sets of 8–16 reps.

8. Start with 4 - 8 basic crunches.

9. Then do 4 crunches with 2 counts going up and 1 count coming back to starting position.

10. Then do 4 crunches with 1 count going up and 2 counts coming back to starting position.

11. Finish this exercise with 4 – 8 normal crunches

Instructions for Oblique Crunches:

These crunches work the "obliques" — the muscles that will give you that narrow, slim waist.

As in the basic crunch, cradle your head in hands.

Exhale when you lift.

1. First, lift straight up like a basic crunch — at the top, add the twist. Twist by bringing your

shoulder and rib cage towards the opposite knee, not the elbow. Keep the elbow back and relaxed to ensure that the twist comes from your waist, not your arm.

2. After the twist, go back to the center position.

3. Then back down to the starting position.

4. In other words: straight up, twist, back to center, and back down to resting position.

5. Start with 4 to 8 reps and gradually work up to two sets of 8 to 16 reps.

6. Start by doing 4 to 8 to the LEFT side.

7. Then do 4 to 8 to the RIGHT side.

8. Finish with 4 to 8 basic crunches in center.

Instructions for Oblique Crunches:

Exercising your abs promotes peristalsis, moving food through the intestines. Most people don't know, but the intestines are actually a muscle —what we call a smooth muscle (a great bit of trivia for your next dinner party). If you could see the GI tract passing food, it would look sort of like a caterpillar walking.

It's this constant series of contractions that pushes food through your gut — not gravity. If it were gravity alone then astronauts would go hungry, fast. Even to get food from your mouth to the stomach involves a quick series of contractions along the esophagus.

So the stronger you can keep these muscles, the easier and quicker waste will pass through.



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"When Diet and Exercise Fail...." by Dr. Karlo Mauro, N.D.

hen eating right and moving your body doesn'timprove your health, you can take X drug." So say the big pharmaceutical companies. Yet,

exercise and diet rarely fail, when applied.

You'll also reap many more immediate benefits than merely preventing disease. Your energy goes up. Depression vanishes. Libido rises. Eyesight improves. Brain power increases. The list is endless — almost as endless as the list of diseases that plague modern life.

But big businesses can't sell you exercise and diet. It's impossible.

So it's not highly encouraged in our society.

There's always, more money in sick people.

That's why 1 out of 2 North Americans will fall prey to cancer... why children are developing type II diabetes, for the first time in history... why someone dies from a heart attack or stroke every 49 seconds.

I'm not into scaring peopleinto getting healthy...

There are things you need to be aware of, but it can get downright stressful and unhealthy if all you are bombarded with are headlines like... This Cancer Drug CAUSES Cancer, Your Television is Brainwashing You, Colon Cancer is on the Rise, Is Your Cooking Ware Killing You?

Now keep in mind, all "fear" isn't all bad. Cautionary fear is what keeps us from doing crazy stunts with our cars, sticking our hands in fires and living off fast food three times a day.

Sadly, humans are often more motivated by avoidance of pain, than gaining a benefit.

Still, it can also get overwhelming. Puts you into that "flight or fight" mode that's made stress the number one cause of health problems.

Yes, we do need to be warned and made aware of health risks that the government and medical paradigm are not protecting us from (and, in some cases, creating).

Nonetheless, you need to do your BEST to stay healthy.

Any more than your best is impossible.

And becoming afraid of toxins, drugs, pesticides, hormones, antibiotics, GMO foods, MSG, white sugar, etc.only increases your health risk.

The better route is to make common sense adjustments to your lifestyle when possible, and then forget about it. Find an eating plan that works for you and forget about it!

The Top 10 "Secrets" to Abundant HealthIf you're doing the following each day, your chances of living a long and healthy life are far, far greater than most people:

1. Exercising every day.

2. Drinking 8 glasses of water every day.

3. Getting enough sleep.

4. Eating natural foods 90% of the time.

5. Having time (other than sleep) for R&R.

6. Walking every day.

7. Deep breathing in the fresh air.

8. Getting sunshine each day.

9. Keep your mind stimulated with good books and ideas.

10. Only use drugs and surgery when all else fails.

All of the items I listed above are more or less free for the taking. Yet most people aren't taking advantage of them. And that's the number one reason, I feel, that 50% of the population gets cancer. That's why heart attacks and strokes are the number one killer.

The Only Secret to Abundant HealthThere's no magic pill that's going to make you invulnerable to disease. The only secret is that you got to keep up with that list I just gave you. And to keep up with that, amidst all the negative influences of modern society, you need a source of daily encouragement.

That's why I created The Natural Scoop. Each week you'll receive short emails, audios and videos that keep you informed, keep you inspired and keep you entertained.

If you want to stay on track to zapping excess weight, avoiding degenerative disease and making the most out of your life — sign up ASAP (if you haven't already). I'll never rent, trade or sell your contact information.

So much suffering is going on because people have been brainwashed into doing things that are harmful to their health, yet profitable to big businesses. I'm just a little voice, reaching out to a few people, trying to show a better way.

Get Your FREE Subscription at: www.drKarloMauro.com

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