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:

http://www.wehealnewyork.org/healthinfo/dietaryfiber/index.html

xox dr millie lytle nd

millie says make curds and whey

warning: EXTREME health food recommendation:

make curds and whey. miss muffet ate hers sitting on a tuffet since she had time but even if you dont muffet a tuffet for your duff-et you can still eat this probiotic delicacy. these days the commercially prepared version uses renet from the cow’s stomach and calls it cottage cheese with the solid being the curd, the liquid being the whey… but then they wash away the whey so it dont taste sour but they darn near ruined it cuz it dont have no probiotic in it, mama! better to make this mixture of sweet and sour at home. allow a quart’a milk or buttermilk sit on your kitchen counter in a mason jar for 3 days driving up the healthy bacteria content- that’s it. when the milk solids separate from the liquid you got yourself curds and whey. instead of waiting three days you can also take a cup of milk add a teaspoon of apple cider vinegar and watch it happen in front of your very eyes but best to do it right. next step put the curd through a cheese cloth or stocking letting it drip even more whey out from under it for a period of 12 hours or so. the solid creamy mass before you is…voila home made cream cheese. the left over whey is a definite sour sup of healthy dose bacteria can be used to make bread, pickles or just drunk sweetened or not. see below for more whey recipes. extreme.

http://fiascofarm.com/dairy/ricotta.html

xox dr millie lytle nd

millie says get back on the bus

get back on the bus, gus. so you you had been thinking of fixing yourself a delicious dinner but when you get to the grocery store you realize how hungry you are and can only think about chips and cookies. so you manage to remember some of the items you need for dinner but take the first moment after paying to rip open the bag of sezchuan flavored ripple chips and bite into a german molasses cookie. while eating the junk on the way home you realize you had skipped breakfast that day and paid for it with a craving and a subsequent binge. dangerous. as a usual healthy eater who wants to care for yourself as best as possible, you a) call yourself a big fat pig and continue eating the big bag of chips as the world is hopeless anyway b) decide you dont deserve any dinner as you’ve clearly had enough calories for one day and drink water and tea for the rest of the evening c) forge on and make yourself a high protein and vegetable dinner with fish, lentils, tomoatos and cauliflower as you are obviously starving and really need to balance the sugar with some healthy food.

the answer is: (((((((((((((((((((((((((((((((((((((((((())))))))))))))))))(((((((((((((((())))))))))))))((((((C))))))))))))))))

xox dr millie lytle nd

millie says calibrate the span of life and health

calibrate the span of life and health. currently north americans suffer most from preventable ‘illnesses of excess’ related to smoking, drinking, poor diets, stress and lack of exercise. Some of these conditions include metabolic syndrome, heart disease, depression, kidney diseases, diabetes type II, infertility and certain cancers. we are living longer but suffering more chronically resulting in a life though lengthy, not necessarily happy. Canada currently ranks 10th on the map of merriment while the land-of-the-free-home-of-the-brave is way down the list at number 23. trudging moderately through the wasteful mounds of temptation to find long-lasting wellbeing as lightness at the end of the tunnel can be achieved by OWNING this chart of science simplified. I said O-W-N it.

science-simplified-for-longer-health.gif

xox dr millie lytle nd

millie says drink the bathwater

drink the bathwater. common knowledge it is that eating vegetables, legumes, whole grains, grass fed lean meats and wild fish is the terrain towards gathering good nutrition, but eating them all together in one liquid pot magnifies the benefits due to the concentration of nutrients left in the broth. the benefits of soups and stews vitamins and minerals go in the belly not down the drain as with steaming or boiling. to make a good flavorful soup from scratch rather than relying on oxo or other bouillon cubes boil leftover vegetables from the fridge or boil organic meat carcasses and bones for marrowing goodness. Keep in fridge or freezer until soup day. After browning onions, garlic, local grass fed lamb, a teaspoon of cumin, a cup of soaked pinto beans use this water in which to add the shiny new veggies from the farmer’s market. let cook in slow cooker for 6 hours, on stove top or in over for an hour or 4 depending on cut of meat and type of bean and recipe. to improve flavour of soups, add a strip of kombu instead of salt, use natural mineral salts such as fleurs de sel, himalayan, celtic or brittany sea salts, fry and pulverize seeds (dill, cumin, caraway, fennel) prior to adding water, use guiness, wine, chamomile or mint tea for stock, contribute fresh herbs and delicate leaves at the very end before serving (parlsey, basil, cilantro, mint), juice 1/4 lime into each bowl, dare a teaspoon of fresh chopped ginger, put a dollop of organic yogurt or sour cream before serving or remove some of the vegetables and bean and puree them before adding them back for more intense flavour and thicker consistency. when full, leave the noodles or rice but do not under any circumstances leave the broth.

use your best ingredients (fresh, local, organic, in season, grass-fed) to conquer some of these melodious harmonies.

http://www.thegutsygourmet.net/soup.html

xox dr millie lytle nd

millie says select superior salba seed

select superior salba seed. an ancient medicinal food related to the mint plant, Salvia hispanica L, was historically used by the aztecs who fed it to their messengers to give them running stamina. the white colored salba has been bred to be higher in nutrients than many other superfoods combined. nutty, gelatinous and satisfying this superseed is high protein, omega 3, fibre, magnesium, folate (folic acid), potassium, calcium, iron and vitamin C. satisfying as it cuts foods cravings, maintains blood sugar levels and encourages a positive mood, consider this a well rounded food supplement. Take in porridge, cereal, shakes, salads, yogurt, bread or by itself, 2 tablespoons reportedly contains 6 X more calcium than a glass of milk. so watcha waiting for, suck on salba.

www.sourcesalba.com

xox dr millie lytle nd

millie says gastronomes gather gastric juices

gastronomes gather gastric juices. while foodies may shun the suggestion of keeping meat and bread separate, combining food strategically to benefit digestion is a good tip in times of gastric distress. basic principles of proper food combinations are that simple carbohydrates are digested in the mouth, complex carbohydrates in the small intestine, proteins in the stomach and fats in the intestines. when eating it’s best to avoid eating different food groups (proteins and carbs) to allow enzymatic action to be focused in either stomach or intestines rather than both at once. improperly digested food from stomach and intestines will cause indigestion in the form of burps, rot, bloat, flips and farts. uggh. make it easy on yourself by eating dairy, veg and animal protein with non starchy veggies and fats, complex carbs and starch with non starchy veggies and fats. fruit on its own. not much evidence for or against, but interesting to experiment with for those weak in the digestion. calm with combinations.

http://drbass.com/sequential.html

xox dr millie lytle nd

millie says do it by hand

do it by hand. electric grinders, mills, presses and juicers are fast and easy boasting razor sharp stainless steel blades that’ll slice and dice through the most fibrous of vegetative matter. while returning the electric juicer, blender or coffee mill to the Bay may not be the fate of the day, keeping it real by grinding flax seeds and raw cacao in a pepper mill, or using a mortar and pestle to create the curry kills at least four, five or six figurative birds with one hand-thrown stone. 1) heat generated from an electric mill destroys important enzymes necessary to the vitality of the food product 2) it’s greener to do it by hand 3) it’s cheaper to do it by hand 4) people are meditatively building their muscles all over the world with this hand grinding technique whether they have access to electricity or a fancy workout parlour. 5) it tastes better 6) the loose dust generated from the mashing of a granite mortar and pestle contains 16 trace minerals including potassium in a more digestible form than those compressed into a daily multi-vite-min. basically it’s efficient a mano.

xox dr millie lyte nd

millie says try the miraculous perimeter diet

try the miraculous perimeter diet. the internal aisles of the super store contain the filler- canned goods, pasta, crackers, cookies, chips, pop, condiments, marachino cherries, baking supplies, twinkies +. this long-dead food wouldn’t go bad if an elneno storm covered us in a blanket of snow for the winter, though the recent squall might have attempted to tempt stocking up on non-perishables, eating those foods creates an american health statistic. avoid filling the cart with an expanding middle by tracing the the border of the store for staples such as produce, fermented soy, meat, fish, dairy, and bread. the average american gains 7-10 pounds yearly over the holiday season. 16% of US adults have high cholesterol. 7 in 10 people do not exercise regularly. over 1/3 of red white and blues are obese. stick to the sidelines and avoid this fate since it’s not only american statistics of concern….haven’t you heard 1/11 Ontarioan adults over 20 have diabetes…but dont forget to sneak in for brown rice, lentils and beans.

xox dr millie lytle nd

millie says on the 12 days of christmas

on the 12 days of christmas my true love gave to me 12 essential B vitamins. essential because they are necessarily consumed in order to thrive. while there are gaps between the Bs due to the fact that some were originally deemed as vitamins and later discovered are nucleotides, others are non essential- as the body doesn’t need them consumed since it or another organisms’ bodies synthesize them. a long list of 22 Bs plus an additional 7 bi-nomialed roster exists but the currently accepted by nutritional standards is this:

note: Left off this usual list of multi Bs are the following purposeful yet contraversial Bs: Inositol, Choline, Carnatine, Laetrile, Lipoic Acid and PABA each have their own therapeutic function though potentially have side effects greater than the those on the Bs of B complex.

xox dr millie lytle nd
http://en.wikipedia.org/wiki/B_vitamins#List_of_B_vitamins


Vitamin

Name

Deficiency effects
Vitamin B1 Thiamine Deficiency causes Beriberi. Symptoms of this disease of the nervous systemWernicke’s encephalopathy irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases. Chronic thiamine deficiency can also cause Korsakoff’s syndrome, an irreversible psychosis characterized by amnesia and confabulation. include weight loss, emotional disturbances, (impaired sensory perception), weakness and pain in the limbs, periods of
Vitamin B2 Riboflavin Deficiency causes Ariboflavinosis. Symptoms may include cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis, glossitis seborrheic dermatitis or pseudo-syphilisscrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa. (particularly affecting the (inflammation of the tongue),
Vitamin B3 Niacin Deficiency, along with a deficiency of tryptophan causes Pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.
Vitamin B5 Pantothenic acid Deficiency can result in acne and Paresthesia, although it is uncommon.
Vitamin B6 Pyridoxine Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.
Vitamin B7 Biotin Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.
Vitamin B9 Folic acid Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.
Vitamin B12 Cyanocobalamin
Deficiency causes macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. It is most likely to occur among elderly people as absorption through the gut declines with age; the autommune disease pernicious anemia is another common cause. In rare extreme cases, paralysis can result.