millie says know the ins and outs of bowel action

know the ‘ins’ and mostly ‘outs’ of bowel action.
1. it’s normal to have an easy well formed bowel movement 1-3 times per day, ideally corresponding with the number of time you’ve eaten.
2. it’s not normal to ‘miss’ a day
3. high impact exercise (walking, running, dancing, stair climbing) uses gravity to assist in the compacting of stool in the colon and rectum
4. relaxing on the toilet properly promotes liberation
5. straining not only breaks blood vessels on the skin but can cause bleeding at the anus.
6. fluids and fibre are needed in large amounts to promote proper bowel action. 8-10 cups of liquid (ideally water) and a minimum of 30 grams of fibre. the standard north american diet contains 5-8 grams per day.
7. constipation is the most common cause of hemorrhoids, fissures
8. constipation contributes to bowel and colon cancer.

check out the top twenty fibre foods and other info here:

xox dr millie lytle nd

millie says buy into brown apricots

buy into brown apricots. sulphates are one of the oldest preservatives in food, keeping everything from dried fruits to wine and beer to deli and luncheon meats to sausages to instant potatoes aged just-right for the taste of convenience. these foods made at home would contain health preserving probiotics and sea salt, but for the million-mile diet without the sulphates (sulfates), foods dont keep as long and cost more due to ‘get-what-you-pay-for’ philosophy of cost over quality. key point is that studies show it’s better to keep this nasty preservative out of the diet as it’s been linked to the embarrassing rotten egg smell emanating from you-know-where to food allergies to inflammatory bowel diseases to colon cancer. due to a string of chemical processes that create sulphur-reducing baceria in the gut, your intestines could resemble the sludge at the bottom of from a scottish swamp, and that aint healthy but capable of coroding metal tubes, let alone tissue pipes. here we go: sulphates in food and drink > sulphites > then create a poisonous waste product called hydrogen sulphide (odorous), which to humans, the compound is as toxic as cyanide > in water, it rapidly becomes highly corrosive sulphuric acid. so eat suphur like cabbage and garlic but not sulphates like orange apricots and pastrami.

xox dr millie lytle nd

millie says rot and pickl’it

rot and pickl’it. pickles and other varieties of fermented’liciousness hailing from traditional diets boast an array of health benefits long lost to most north americans. foods that take time to prepare such as kimchi, cider and miso are far worth their weight in wait time as they provide a healthy dose of probiotics lost from antibiotic use and general wear and tear. They also increase digestibility and reduce sensitivity of starch and proteins in food, produce B12, improve mood, increase immunity and ease bowel movements. Keep in mind all foods are not created equal and if the traditional prep method has been replaced by north american angst for getting everything done fast and cheap so too those foods come up short on the health benefits. avoid the pasteurized, sulphited, nitrated, salt additives and distilled. Also avoid creating fermentation in plastic containers as increases likelihood of botulism contamination so perform it in a grass-lined hole in the ground or a glass jar if possible and reap the rewards daily.

xox dr millie lytle nd

Here is the Wikipede’s list of fermented foods by type:


cheonggukjang, doenjang, miso, natto, soy sauce, stinky tofu, tempeh


amazake,sourdough bread, sake,injera, ogi


kimchi, mixed pickle, sauerkraut


wine, vinegar,elderberry wine


yogurt, cheese, kumis (mare milk), kefir, shubat (camel milk),cultured milk products such as quark, filmjölk, crème fraîche, smetana, skyr


bagoong, fish sauce, Hákarl, jeotgal (젓갈), rakfisk, shrimp paste, surströmming


salami, prosciutto