Sure it can–but you have to make it that way!  So much to do, so little time.  Make breakfast, eat breakfast, get the kids off to school, get yourself off to work, make lunch, eat lunch, grocery shopping, make dinner, eat dinner, get everyone ready for bed.  Wake up and do it all over again the next day.  But wait…..what about Dr. appointments, laundry, paying the bills, getting your haircut?  Ok that last one I just can’t compromise on. I’m actually going to drive to VT from VA next week just to get my hair cut! 

Let’s start with your morning routine.  Are you jumping out of bed with the alarm or are you setting your alarm for fifteen minutes before you actually have to get up?  Try it.  During that fifteen minutes spend some time “waking up”.  Take some deep breaths from your toes through your head.  Get some extra oxygen in your body and your cells.  Stretch in bed or out of bed.  Don’t have time for a yoga or daily exercise routine?  Yes, you can do yoga in your pj’s.  Very simple to twist, stretch and just breathe before you even get out of bed.

Is breakfast every morning a chore instead of a great way to start the day?  Have you tried simply juicing or blending your morning meal?  Grab some fresh greens and some frozen fruit and you’ve got yourself a very healthy and filling breakfast AND lunch.  And you’ve just made more time in your day. This great green smoothie can be made and you. Here’s another idea.  I just started making a chocolate oatmeal milkshake for my morning/lunchtime meal.  I bought a bag of buckwheat flakes (the kind you’d use for oatmeal).  I also have some organic buckwheat seed.  The night before I soak in one bowl, 3-4 dates(the big ones).  In another bowl I soak about a quarter cup of the flakes, a small handful of the seed and 4-6 almonds.  In the morning, I am ready to blend up my concoction.  I add all of the above and some ground flax seed, cinnamon, a little more water (I use all the water from soaking), 4-6 ice cubes, some crushed sesame seeds and a teaspoon of raw cacao.  What a treat.  With my Vitamix, there is hardly any pulpand definitely very little clean up.  Got more people to feed in the family?  Just double up the recipe.  And making soy or nut milk has now, never been easier.  Fifteen minutes?  Really?  Of course you can add fruit to your drink or use these alternatives to dairy for a healthier alternative on your cereal or oatmeal in the morning.  I love it when I can do things the night before.  You can make your own yogurt and you will have breakfast, lunch or put this in your smoothie.

What are you going to do for lunch? Well, if you made a green or chocolate smoothie before you left for work, you’d have your meal already.  Other than that, something crunchy and colorful for lunch.  Veggies are everywhere and it’s almost summer veggie season!  Try dipping your veggies in yogurt or light salad dressing.  There are some great alternatives to your fast food lunch out there. 

And then there’s dinner.  Who has time?  I need to do the laundry.  I need to pick the kids up.  And I can’t go another day without vacuuming this house!  I know, I have the same problems, only for me it’s feeding the animals.  The other day I asked my housemates if they had any jeans they wanted to wash because I didn’t want to just wash my jeans in one small load.   Well….now they have countertop washing machines and dryers!  How many times has your washing machine spin cycle not worked?  And you (or one of your teenagers) really want those jeans….tonight!  But back to dinner…one word…crockpot.  Or rice cooker…maybe two words.  I must admit, I just used one of these for the first time a few weeks ago.  Really? Cooked rice that fast?  It must be a mistake.  But there it was.  Stir fry your veggies and the rice is done at the same time.  Love foods that can make it through the week and can be enjoyed at a variety of meals.  How about dehydrating ?  Fresh fruit wraps instead of the store bought version.  Nuts with your own seasoning.  You decide.  Fresh, easy and you have it to take to work for snacking.

Start taking advantage of your free time by MAKING more free time! 

Good luck!

According to Wikipedia, “The lymphatic system….is a network of conduits that carry a clear fluid called lymph.  It also includes the lymphoid tissue through which the lymph travels….Lymphoid tissue defends the body against infections and the spread of tumors….Lymphoid tissue is found in many organs, particularly the lymph nodes.”  The body has between 500-600 lymph nodes.  The heaviest concentration of lymph nodes exist in the neck, groin, chest, abdomen and underarms and in association with the blood vessels of the intestines. 

Lymph nodes are about the size and shape of a bean and have a honeycomb structure.  They play an extremely important role in maintaining health by filtering bodily fluids and trapping foreign particles.  They also fight disease and house lymphocytes which are critical at fighting off disease.  The lymphocytes pass through the nodes and if pathogens are detected, antigens from the pathogen bind to the lymphocytes and produce antibodies.  Other types of lymphocytes contain a toxic compound and destroy invading pathogens.  Macrophages are another pathogen component that trap the intruder.  Lymph nodes can swell due to an increase of lymphocytes, antibodies and macrophages. 

The disease of the lymphatic system is called lymphedema.  It is the swelling or bloating caused by the accumulation of lymph fluid in our skin tissue in the arms or legs.  This condition will occur if the lymphatic system is damaged or has malformations.  The swelling is usually in the limbs.  Some causes of swollen lymph nodes are cancer, infections and infectious mononucleosis.  Lymph nodes act as filters.  They contain many lymphocytes or white blood cells and they will destroy bacteria and viruses in the lymph.  While fighting the infection, the node becomes swollen and tender.  You may have noticed swollen lymph nodes in your neck, but not experience any other symptoms.  I often get pain or swelling in my lymph nodes in my neck.  I believe it’s a flushing out of toxins or that my body is trying to flush out an infection.  This could be emotional or physical.  I believe that all chronic pain, suffering and diseases are caused by lack of oxygen at the cellular level.  This is what they teach at Hippocrates Health Institute in West Palm Beach, FL.  Wheatgrass and living foods are wonderful ways to get healing oxygen into your body and cells.  Dr. Guyton wrote, “The importance of this function of the lymphatics cannot be stressed too strongly, for there is no other route besides the lymphatics through which excess proteins can return to the circulatory system.”

One of the functions of the lymphatic system is removing impurities, dead cells, bacteria, unwanted organisms or toxins from the body.  Another is the absorption of fats and proteins from our diet through the intestinal lacteals.  This gives the lymph fluid its milky color.  The lymph fluid is circulated by our muscles moving.  It also helps get oxygen and nutrients to cells by removing the dead cells, toxins, poison, and excess water from around the cells.  Intestinal tract cleansing helps with the absorption of nutrients and fats needed for good lymphatic system function.  A diet high in fresh veggies and fruit will help raise your oxygen, energy and nutrient levels.  And drinking plenty of water will flush your system and hydrate your body.

A lymph system cleanse is a wonderful thing.  The lymph system is filled with waste that has built up over your lifetime.  A cleanse will help to clean every organ and system you have.  It will effect every part of your body.  You can purchase lymph system cleanses online or ask your local health food store what they recommend.

So here we are again…..back to diet.  It’s common sense.  We need fresh foods and the nutrients they provide for our energy.  This brings life to our cells.  Junk food uses up more oxygen and we need that oxygen to heal.  Fats and proteins are low in oxygen content.  They also require extra oxygen.  Processed sugar, white flour, alcohol, coffee and soda, are other foods that require precious oxygen and take it away from our cells.

Here are a few easy things to try:

Breathing…just breathing.  Breathing helps move the lymph fluid.  Take some deep breaths.  In yoga it’s called pranayama.  Take a deep breath into your belly and hold it for a couple of heartbeats.  Exhale slowly.  Exhaling toxins out.  Massage is great too.  Check with your local massage therapist to see if they offer lymphatic massage.  Don’t forget to drink water after your massage.  This will increase lymphatic flow and release toxins.  Also, try a rebounder or inversion table.  Jumping on a mini trampoline is a great form of exercise for the lymph system.  This will help the fluid pump around the body.  Cycling, walking and running are also good.  Sweating is good.  This is releasing toxins. 

Take in some good breaths and flush out the old!

Someone asked me the other day, “Why do so many people have lower back pain?”  The answer really is very simple….We weren’t meant to walk upright!  And so many of us don’t walk upright.  We sit and stand with slouched shoulders and we have core muscles that are too weak to hold us upright.  With this scenario, our lower back muscles are constantly overworking, doing all the work it takes to hold our upper body erect.  Sore back muscles can start at any age.  If we assume the position of protecting the heart by slouching our shoulders, the chance for lower back pain is higher than it would be for someone who has been active most of their life and also not carrying extra weight around their middle.  We want to walk heart first into our life.  When you lead with your heart, you are open and accepting to what is happening. 

Try this:  Stand with your heels against the baseboard of an open wall and place the back of your head against the wall, along with your shoulders and about halfway down your back and your buttocks.  Not easy for you?  Then chances are you are walking through life lead by your head and not your heart.  Try it again and this time, tuck your tailbone down and under without moving your shoulders, mid back, or buttocks away from the wall. Did you feel your stomach muscles engage?  Did your head and shoulders come away from the wall when you tucked in your tailbone? 

Doing this exercise and keeping your head, shoulders, buttocks, and halfway down your back against the wall, you can start to feel the muscles that need to work and the ones that need to lengthen.  Pay attention to your rib cage.  Not just the front, but all around your torso.  Now, keeping your head, shoulders, back and buttocks against the wall walk your feet forward and bend your knees.  You should be feeling your abdominal muscles fully engage and this should make it easier to hold your position against the wall.  This is also working your leg muscles.  Make sure your feet are firmly planted on the floor. You can hold here for a bit and slowly come back up.  Try it a few times. 

Next, holding the above position, bring your arms up against the wall to “goal post” arms.  Making a goal post with your arms against the wall.  Is this difficult?  Are your hands moving away from the wall?  Remember to keep all of your back against the wall while holding your arms up.  If you can hold this, try moving your elbows into your waist while keeping your arms against the wall.  This action is engaging your upper back muscles, which are very important for holding your torso upright.  They are as much a part of your core muscles as your stomach muscles are.  These upper back muscles are, for most people, very hard to find.  Our continual slouching cause these muscles to be underworked, weak and tight.  Think about an old rubber band.  When you try to stretch it, it breaks.  These muscles need to loosen up and also need to be engaged in a conscious way.  If the position against the wall is difficult for you and causes pain in your neck or shoulders, you can do the whole thing on the floor.  Gravity is a wonderful tool. 

Lay on the floor with your knees bent, making a teepee with your knees together and your feet apart.  Keep the back of the head flat against the floor, along with your shoulders and all of your back.  And do the same as explained above, keeping every part of your back against the floor.  Don’t forget to breathe!

Breathing.  Let’s talk about that and how that will help your back.  While you are lying on the floor with your arms at your side, see if you can hold in your stomach and just breathe through your lungs.  Can you inhale each lung fully? Are you noticing one lung inflates more than the other?  Is the front of your chest expanding more than the side or back of your torso?  Just notice this.  And continue to breathe.  Try closing your eyes. 

If you have a job that keeps you in one position all day, there are things you can do for your back during the day.  Seated at a desk?  Try putting a block or box under your feet so that your knees extend directly out from your hips.  Standing a lot?  Try twisting from side to side, rotating your torso while keeping your hips forward.  Take a break and walk.  Lead with your heart and not your head.  Engage your upper back muscles, draw your shoulders back and down, tuck your tailbone down and lengthen the top of your head up.  Try a restorative yoga class or hatha yoga.  If your back is sore, lay on the floor with your feet on a chair and your knees bent or with your feet up a wall.  Breathe as you let go of every part of your body that is against the floor.

You see, it’s not only about relaxing your lower back, but also about engaging the correct muscles to support your lower back.  Once these core muscles are activated, your lower back muscles can work more efficiently and with the help of the rest of your body. 

As always, consult your doctor if your lower back pain is persistent and is accompanied with leg numbness or tingling.

Lead with your heart into the future!

Whether you are sitting in front of your computer looking for a job like me, or sitting in front of your computer doing your job, read on for some much needed stress relief.  I’m in Vermont and I just had to turn the heat on.  My mouse hand was freezing.  Whatever you are doing right now, thanks for taking the time to read my latest blog. 

All of us are under some sort of stress.  We can’t know peace without chaos.  Let’s start with a deep breath.  Inhale through the nose and exhale through the mouth letting out a big sigh.  One more time and let your shoulders drop away from your ears.  Press your sit bones (the sharp bones that hurt when you ride your bike too much) into your chair and lengthen up through your spine and the top of your head.  Tuck your tailbone down and under while doing this.  Squeeze your shoulder blades and draw them together and down your back.  Keep breathing. 

Draw your arms out in front of you, circle your wrists in both directions.  Slow circles.  Interlace your fingers and turn your hands outward and stretch your arms and drop your shoulders.  On the inhale, bring your arms up over your head.  On the exhale, release your hands and drop your arms to your side.  One more time.  As you exhale, let out a long sigh. 

Sit at the edge of your chair.  Hold the arms and on the inhale, open your heart and slowly arch your back, lifting your head and lengthening your throat.  On the exhale, tuck your tailbone, start to round your back and tuck your chin into your chest and lengthen the back of your neck.  Two more times and don’t forget to sigh on the exhale.  Go ahead, no one is watching you.

While still holding your chair, start to twist your torso to the right, allowing your gaze to follow your body.  Take your eyes even further than your torso.  Hold and breathe.  Go to the other side slowly, breathe and hold.

Back to face the front and open your eyes wide.  Move them clockwise and then counterclockwise.  Rub your hands briskly until you feel heat.  Place your palms on your eyes and breathe.  OK?  Take the time at least once an hour to do one or more of these relaxation and stretching techniques.  And don’t forget to breathe.

On to the emotional side of our life that has such a huge impact on our physical health.  Some things we believe about ourselves or our situations are just old childhood patterns.  Just as the things we chose to eat as a child may no longer “nourish” us, so are some of the thoughts we had as children no longer serving us.  Take a moment to actually “hear” what you are thinking about.  Each moment is a new beginning.  Each thought is shaping your life right now.

It’s the perfect day to start to take better care of ourselves, emotionally and physically.  Yoga, meditation, eating healthier, having healthy thoughts; all ways to start your transformation. 

Here’s to all of you who are SURVIVORS of the economy.  This following is from Louise Hay:

“I am totally open and receptive to a wonderful new position, one that uses all my talents and abilities, and allows me to express creatively in ways that are fulfilling to me.  I work with and for people whom I love, and who love me and respect me, in a wonderful location and earning good money.”

I’m putting that one up on my computer!

Yesterday I was in the shoe store trying very hard to buy a new pair of hiking shoes.  My arches are low and so are my ankles.  It makes it very difficult to purchase shoes.  What I realize each time I go to the shoe store, finally, is that growing up I never felt like I “deserved” a new pair of shoes.  That’s my own self-esteem issues.  So each trip to the shoe store for me as a child was emotional, if I even went!   I kept saying, “No, Mom.  These shoes fit fine.”  NOW, I say….I deserve a pair of shoes that fit!  Why am I bringing this up?  Two reasons….I overheard a woman in the store state the following to the sales person, “I need a running shoe with more padding because it hurts my knee and foot to run now.”  What?  Your body is telling you it hurts to do what you are doing, so you’re going to buy something to mask that feeling?  What is she missing?  The second reason is self-esteem, self-worth.  What do you deserve in your life?  And how can you get it?  What feelings are you missing, hiding and masking yourself? 

Have you ever said to yourself, “It gives me a stomach ache to eat this, so I better take an antacid before I eat it.”  Why are you eating it?  What part of you is saying you don’t deserve to feel good?  Do you believe you are limited?  I’m all about feeling the feeling.  Too many times, growing up, most of us were all told at some time, to not feel that, to stop crying and just grow up, to eat this cookie so you will stop feeling sad.  How are you substituting “feeling” today?  Eating, drinking, smoking, picking your skin, sex?  Time to utilize new resources and allow the good to come to you.  You may have to feel some feelings first though. You must first love yourself.  The outer world is a reflection of the inner world. How can I help?  Below are some ideas for you to try.  If you’ve tried some of them, try something else or try again. Best of all they are all things you can do at home and without spending any money.  

EFT (Emotional Freedom Techniques):  Tapping (EFT) removes negative feelings and beliefs.  It combines Mind Body medicine with Acupuncture without needles, you tap on the meridian points.  And you do it on yourself!  I’ve just discovered this one.  This technique is done in response to an uncomfortable feeling.  While stating your belief or feeling, you tap on certain points. You stop at the moment, when resistance comes up, and notice the feeling and release it through tapping.  If you can’t figure something out, tap on it.  I did this yesterday when I was struggling over how to tell someone something that was uncomfortable for me.  That night, I came up with the perfect way to do it.  If you are feeling anxious, tap on it.  If you can’t find the answer, tap on it.  I’ve used it in the last two days for the following things: I wanted to eat and I wasn’t hungry, I was feeling stressed about work, an email from a friend hurt me.  Here are some sites to do your own research: http://www.emofree.com/newcomer.htm

http://www.tapping.com/

http://www.tryitoneverything.com/

Meditation and Yoga:  I can’t say enough about yoga.  To me, everything is a meditation, every opportunity can be a time for a stretch.  Brushing my teeth, driving the car, sitting and just staring out the window.  Slowing down the thoughts in your mind.  Doing only one thing at a time.  Staying in the present moment.  And when the resistance shows up, ’cause it will, stop and just breathe.  Notice what feelings come up.  Do some tapping.  Write your feelings down.  Talk to someone you trust. Yoga is meant to release imbedded thoughts, patterns, pain and feeling.  Sometimes that comes up as a physical symptom, sometimes an emotional release.  I don’t mean the fast moving yoga.  Try Hatha, Kripalu, Yin, or Restorative yoga. 

Walking in Nature (or something that brings you joy):  Are you missing time to yourself?  The more you can do something that you enjoy, the more you will attract and build on this sense of joy and well-being.  Put the intention out there that you want to feel joy. You deserve to feel good. It is everyone’s birthright.

Stopping the behavior:  When you want to understand a behavior, stop doing it.  How cool is that?  I’ve used this phrase many times.  For example; If you are using food as your escape mechanism, try a one day fast.  Just one day.  A day when you can be home or someplace safe.  Your thoughts are just thoughts.  You are deserving.  Find out what you are missing.

How about being grateful?  Are you missing that?  Take the time to acknowledge what is happening.  Sit with the feeling of gratefulness for all that you do have. Tap on the ones you are not feeling grateful for.

Here’s to your emotional and physical health.

Donna Bergonzi-Boyle

These statements should not take the place of your primary care physician.

If you are a teeth clincher or a grinder, listen up.  If you don’t have some sort of jaw problem like TMJ (temporomandibular joint syndrome)yet, great.  Hopefully some of these ideas will stop you from wearing away tooth enamel, increasing your teeth’s sensitivity, causing loose teeth, morning headaches, sore jaw muscles and painful chewing.  My experience? I’ve had it all.  When I was in my teens, my jaw started popping and clicking.  Eventually I was evaluated by a dentist and I started wearing a night guard. I’m sure it protected my teeth, but it also made me clench harder.  Eliminating or avoiding stress? Impossible, stress is a part of our life.  Managing stress?  Absolutely possible.

The jaw muscles are very strong.  Hard to tell whether you have tight facial muscles until you start massaging your face.  I’m going to start there.  Even if you don’t clench or grind, these massage techniques are easy to do while sitting watching TV or at your desk.  Grab under your bottom lip with your thumb and the side of your forefinger, starting at one side and moving to the other.  Pinch gently and pull out until you feel a little sensation.  Hold for a count of five and release.  Do this 3-5 times.  Also pull on your ear.  Grab the back of your ear with your thumb and the front of your ear with your forefinger.  Pull away from the head.  Walk your fingers up and down your ear.   There’s also eye yoga!  Move the eyes up, to the side, down and to the other side.  Rolling the eyes and moving them around the face of a clock. Notice any tension in the eye socket.  During the day, shrug your shoulders up and down, drop the head to both sides and twist the neck, turning the head to the right and left.  Most of us have overstressed muscles especially on the right side of the face.  Notice if you only chew on the right side.  Does chewing on the left make your jaw sore?  It could just be under developed muscles on the left. 

What to do while you sleep?  Sleeping on your back avoids pressure to the neck and face.  Use a thin pillow, keeping the head in line with your back.  Before you fall asleep, take some deep breaths and on the exhale, release your head into the pillow. Try this a few times until you actually feel the sensation of sinking into the pillow.  Lips together and teeth parted, allow your tongue to rest gently in the mouth.  Set your intentions to sleep peacefully and not clench or grind your teeth.  If there is someone by your side, ask them to make you aware of any grinding that you do at night.  I had to retrain myself.  I never sleep on my stomach anymore.  I mostly sleep on my back.  If I do sleep on my side, I sleep on both sides equally during the night, using a pillow that won’t lift my head higher than my top shoulder.  Again, while I was suffering a lot of grinding, I set intentions for my new sleep habits.  

Try also cutting back on caffeine and refined sugars and white flour products.  Many doctors believe grinding is a nutritional problem.  B-complex and vitamin C supplements with zinc also, may help reduce stress reactions.  Also linked to tooth grinding, a deficiency of calcium, which is effective for treating involuntary movement of muscles, and pantothenic acid, important for proper motor coordination.  You can check doses of these supplements in the book, Prescription For Nutritional Healing, by James Balch, M.D.

What does Louise Hay say about the jaw? And I’m listening to this one.  Anger. Resentment.  Desire for revenge.  Your mantra….I am willing to change the patterns in me that created this condition.  I love and approve of myself.  I am safe.  

Relax, breathe, surrender…….

If jaw pain last longer than a few weeks, consult your doctor.

Do you have trouble falling asleep or staying asleep?  These problems could be short term, lasting for less than 3 weeks, or a chronic condition.  Insomnia could be due to anxiety, mental stress, nutritional deficiencies, poor sleep habits, physical disorders like sleep apnea (a breathing problem), or a reaction to medications.  A good night’s sleep consists of four or five 60-90 minute cycles, REM (rapid eye movement) and four stages of light-to-deep non-REM sleep, in order to achieve physical and mental well-being.

Here’s something I didn’t know, minimum daily requirements for sleep are genetically determined.  Your sleep pattern will stabilize in early adulthood and vary from 4 to more than 10 hours in a 24 hour period.  I am a 8-10 hour sleeper.  My daughter is a 10-12 hour sleeper.  She started that when she was a baby and continued through her teens, although college life has drastically changed that pattern!  Before I started yoga, I was experiencing levels of insomnia, waking up at night and obsessing over what was coming up the next day or analyzing what happened yesterday.  It seemed I had fallen out of my habit of being a good sleeper.  And that was exactly what happened.  I was under high emotional stress and getting up at night and going downstairs to eat something had become my new pattern.  I had to retrain my brain and body.  Yoga helped with that.  It calmed down my “monkey mind” and reminded me that I could get back in control of my sleep pattern.  I started rituals before sleep.  Going through the day and being grateful for all that happened and setting an intention to have a good night’s sleep before I closed my eyes.  Turning my clock to face away from me was another way I stopped obsessing.  I no longer looked at the clock when I woke up in the middle of the night.  So many people tell me they wake up at a certain time every night.  I ask them, “How do you know what time it is?”

I believe the best sleep is achieved between the hours of 10 and 2 am.  Avoiding caffeine, heavy meals, and strenuous exercise for 3-5 hours before bedtime can help you fall asleep.  Limit mildly stimulating factors like alcohol and nicotine.  James Balch, from his book, Prescription For Nutritional Healing, says…”Foods like cheese, chocolate, sauerkraut, bacon, ham, sausage, eggplant, potatoes, spinach and tomatoes contain tyramine, which increases the release of norepinephrine, a brain chemical stimulant, causing insomnia”. Try relaxing with a warm bath or shower, soothing music or reading.  Get up at the same time every morning, if you have to nap, limit them to one hour and go to bed one hour later.  Increasing foods that contain iron and copper may improve your sleep.  Dried beans and fruits, red meat, nuts, tofu, also may help you maintain sleep. For nervous tension that creates sleep problems, try carrot juice combined with apple, grape pear or pineapple.

Want to try a supplement?  Thinking there’s something else missing?  Try B complex, Vitamin C, or some natural alternatives like herbal teas containing chamomile, hops, passion flower, peppermint, rosemary and valerian root.  I lived on the homeopathic remedy of Nux Vomica for a long time.  And there is that one ingredient, which by now should be in your cupboard and is called the Vermont remedy, 3 tablespoon apple cider vinegar with honey and water.  Massage?  Pinch just above the bridge of the nose, and inch behind each earlobe, the center of the nape of the neck or massage the sole, heel, sides, ankle and the tops of your feet.  Here’s the best remedy…deep breathing!  Slow, deep breathing….full belly breathing.  Set your intentions for the night and do some slow counting backwards from 100.

And here’s Louise Hay’s take on insomnia..Fear, not trusting the process of life.  Guilt.  Your mantras for the evening?  I lovingly release the day and slip into peaceful sleep, knowing tomorrow will take care of itself.

Wishing you sweet dreams.

If your symptoms persist, please visit your doctor. The information written here should not take the place of your primary care doctor.

I know…it’s hard to talk about, but it’s actually one of my favorite subjects.  Poop and the inability to poop.  Let’s face it guys, EVERYONE POOPS!  Whether it’s infrequent or difficult to pass, in order for your body to eliminate waste materials (that which it does not need), you must have a regular bowel movement.  One to three bowel movements a day is normal.  If that is just not happening for you….then let’s talk about getting things moving and why they don’t move.

Food sitting too long in the stomach and moving too slowly through the large bowel are the common causes of constipation.  I was never regular until I started the raw lifestyle.  This diet will flush a lot through.  Though I have heard of many people who are on the raw food diet and still do not have daily bowel movement.  We’ll talk about that later on.  “It is important that the bowels move on a daily basis.  The body normally excretes waste in eighteen to twenty-four hours.  Harmful toxins can form after this period.”  Prescription For Nutritional Healing .  Are you chewing your food thoroughly?  Is it liquid when you swallow?  Are you taking your time eating?  If you are sending large hunks of food into your stomach, it will sit there too long.  Undigested food hanging around the stomach will collect and give off bacteria.  This bacteria poops too!  And it will feed the bad cells in your body.  I’m pretty sure I don’t want that.  How about you?  It is my intention as I eat, for the food to be digested, assimilated and eliminated.  No hanging around in there.  Are you lacking foods rich in fiber?  Are there not enough liquids in your diet?  I’m not talking about soda and coffee.  I’m talking about fresh juices, fresh veggies, and GREENS!  Liquefying these greens, fruits and veggies allows the body to absorb more quickly the much needed nutrients and vitamins.  That will send what’s not needed by your body into your colon for immediate release.  Now departing…..yesterday’s breakfast, lunch and dinner….track four. 

What can you do if you are doing all these things and you still don’t have regular bowel movements?  Regularity also means time of day.  Once I went high raw, my bathroom time turned into a routine.  Same time of the day every day.  Set a time aside every day to make regular undisturbed visits to the bathroom.  Delaying nature’s signal will produce hard, dry stools and will train the bowel to malfunction.  So get moving.  Literally.   A Yoga twist before eating, brisk walking or bicycle riding will massage the bowels allowing for a smooth movement.   Emotional stress can also cause constipation.  Stress?   Who has that?  Are you kidding me?  Increasing your daily fiber and liquids can prevent or correct constipation.  But it’s a daily thing guys. Not just once a week.  Try prunes, apples, carrots or bran.  Better yet….juice your veggies and fruits.   Fresh apple juice, cucumber, or a green smoothie.   Herbal tea can also send your waste packing.  Stay away from dairy, white flour and sugar.  Fasting is also something you could try.  Allowing the body a rest in the digestion process for one day, then breaking your fast with fresh juice.

Here are some supplements for you to try if all else fails.  Start a daily shot of wheatgrass juice.  Aloe vera juice….1/2 cup twice a day will aid in forming soft stools.  Vitamin B, vitamin A, Acidophilus, Vitamin C and Psyllium, all great for relieving constipation.   Figs, cooked in milk.  Drink the liquid and eat the figs.  Add a little honey and lemon juice for a smoother effect.  Massaging the center of the palm on each hand or the bottom of each foot from the base of the middle toe to the heel.

Let’s see what Louis Hay, author of Heal Your Body, says about constipation for those of you still not able to find release:  Refusing to release old ideas. Stuck in the past. Sometimes stinginess.  Mantras: As I release the past, the new and fresh and vital enter.  I allow life to flow through me.

What do you say?  Get out and get moving.  It’s all about the poop. 

If your bowel movements are once a week or less, please visit your physician to rule out any other dis-ease in your body.  The information written here should not take the place of your primary care doctor.

No doubt about it….feeling your feelings is a big part of getting healthy.  Healthy in the physical and healthy in the spiritual sense.  My saying is “Just Feel It”.  When I was young I stopped eating to get attention.  When I didn’t get the attention, I overate.   Then I just got lost in a sea of eating, not eating, stuffing emotions and denying emotions.  There is a difference between stuffing and denying your emotions.  Good luck figuring that one out.  Experiencing my divorce over 15 year ago, was when I could officially say I realized I hadn’t been feeling anything.  Did I start feeling then?  No way.  There was a lot more to come before I could start feeling.  But I did realize I wasn’t feeling.

I’ve read a lot, processed a ton, and listened to all the raw foodies out there over the last 20 years.  This I can now say, that there are more and more of us out there not afraid to admit we suffer from emotional eating.   Yes, you can follow a raw lifestyle and still not be totally healed.  C’mon, guys, none of us are perfect.  It’s only when we choose to deny our feelings to ourselves and to others, does it become a problem.   This is a process.  This is peeling the layers of an onion.  There’s always another layer.

When I cleaned out my kitchen of all processed and unhealthy items of food, I went 100% raw.  Before that I had tried to fast at least once a week for about a year.  I remember very clearly the first moment I actually “felt” that I didn’t want a cookie.  It was only a week into being raw.  It wasn’t that I couldn’t have a cookie.  I didn’t WANT one.  Boy, was I mad.  What?  Not want a cookie? You love cookies, Donna.  An interesting moment that was.  My body was talking and not my head.  But my head was angry.  I vibrated for about three days with this.  I couldn’t stop shaking.  I waited.  I knew the real reason I was mad was about to come up.  Yes, I did process something.  That’s another story on relationships.  I thought at that time, “Great, I’m healed!”  I couldn’t have been more wrong.  40 years of holding in feelings and I was going to release them in three days?!?  Yeah, right.

The feelings continue.   What feeling is it though?  Is it really about food or is it about me?  Do I still eat cookies? Yes, I do.  Sometimes more than two.  But I’m listening to my inner voice a lot more.  How do I do that? Lots of breathing, lots of yoga, and some tears.  I try to let the emotion wash over me before I eat.  Not always.  I still have food issues and like an addict, I will always struggle with my food issues.  I do things to allow myself to feel love.  I hug my cat.  I write these blogs.  I take a nap.  I give in to the stress of the moment and give up.  I surrender to what is.

Stop being so hard on yourself.  We are all human.  Try being a “human being” and not a “human doing”.  As always, I wish you the best of health.  Today I wish you good thoughts and the ability to feel them.  There is change coming.  Let it wash over you!

Donna Bergonzi-Boyle