Gut Health Problems March 2018

9 ESSENTIAL STEPS TO AN EFFECTIVE PRETOX 

Issue 14 I March 2018 

8 

SMART WAYS TO AVOID 

BLOATING 

AND FEEL 

SEXIER AND 

SLIMMER 

7 SNEAKY TIPS TO 

HANDLE DRINKING 

During Gatherings 

5 EASY TRICKS TO CURE AN 

OVERACTIVE 

BLADDER 

8 SIMPLE TIPS TO STOP YOUR 

NIGHTTIME-EATING 

Binge 

A 

VEGAN 

9-Part Walk-through Into Becoming 

March 2018 1 

6 STRANGE BUT PROVEN METHODS TO BOOST YOUR IMMUNE SYSTEM

CONTENTS 

ISSUE 14 I MAR2018 

08 

9 ESSENTIAL STEPS TO 

AN EFFECTIVE PRETOX 

22 

5 EASY-TO-DO HOME 

REMEDIES TO KEEP 

CONSTIPATION AT BAY 

35 

8 SMART WAYS TO 

AVOID BLOATING AND 

FEEL SEXIER AND 

SLIMMER 

42 

9 TELL-TALE SIGNS THAT 

YOUR STOMACH PAIN IS 

SOMETHING MORE 

15 

6 STRANGE BUT PROVEN 

METHODS TO BOOST 

YOUR IMMUNE SYSTEM 

28 

6 FOODS THAT WILL 

HELP YOU CURE 

GASTRITIS 

50 

5 VITAMIN-RICH 

SUPERFOODS TO POWER 

UP YOUR IMMUNE 

SYSTEM

ISSUE 14 I MAR2018 

56 91 



DURING GATHERINGS 

78 

5 EASY TRICKS TO 

CURE AN OVERACTIVE 

BLADDER 

10 EASY-TO-FOLLOW 

STEPS TO CLEAN 

EATING 

63 99 

9 POINTERS ON YOUR 

BODY’S SIGNALS WHEN 

YOU’RE DEHYDRATED 

TOP 5 STRENGTH 

BUILDING HACKS THAT 

NEVER MISS 

70 84 106 

A 10-PART GUIDE ON 

WHAT YOUR STOOL IS 

TRYING TO TELL YOU 

8 SIMPLE TIPS TO STOP 

YOUR NIGHTTIME- 

EATING BINGE 

A 9-PART WALK- 

THROUGH INTO 

BECOMING VEGAN

LETTER FROM THE EDITOR 

Issue 14 

MARCH 2018 

Editor 

Susan Barnes 

Writer 

Michael Hall 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designers 

Rogelio Castino, Jr. 

Leonard Inciong 

Quality Assurance Editor 

Nicole Ross 

Junior Editor 

Keeneth Ross 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.guthealthproblems.com/ 

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For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Gut Health Problems Magazine content 

cannot be copied or reproduced in any 

form without the written permission of 

the publishers. Gut Health Problems’ 

editors and publishers shall not be held 

liable for any unsolicited materials. All 

prices and specifications published in 

this magazine are subject to change by 

manufacturers, agency and retailers. 

Welcome to the March 2018 issue 

of Gut Health Problems! We hope 

February was a great month for you, 

as it was for our team. With spring 

on the horizon, there’s a whole new 

season of food and activity for you to 

enjoy - hopefully gut problem free! 

In the last issue, you learned easy 

tips to relieve constipation, healthy 

foods to end unhealthy cravings, 

natural remedies to water retention 

and bloating, and more. We covered 

frequently asked questions about 

fiber, cancer-causing snacks to avoid 

giving to your kids, and practical 

approaches to dining out GMOfree. 

In this issue, learn essential 

steps to an effective pretox, vitaminrich 

superfoods, tricks to cure an 

overactive bladder, and more. 

Your gut health should be important 

to you all year long, not just during 

the holidays or when you know you’ll 

be eating certain foods. Whether 

you’re a lover of barbecue or are a 

full vegan, there are steps to take 

to make sure your body is getting 

what it needs to be healthy, and to 

not be a nuisance to you. Thanks for 

reading, and don’t forget to check 

out our next issue! 

Regards, 

Susan Barnes 

SUSAN BARNES 

Editor 

Gut Health Problems Magazine 

March 2018 7

9 

ESSENTIAL STEPS TO AN 

by 

Susan Barnes 

EFFECTIVE PRETOX 

Follow Us: 

It is critical to prep the body for detox to prevent 

detox reactions and achieve optimum results. You can 

avoid these detox traps with this 9-step plan. 

In order to have a successful detox, the body must be properly prepared. It’s 

not only to get the most out of the detox, it’s also to help prevent reactions to 

the detox. Detox reactions happen when the systems aren’t working together 

as they should. Consider it like a car, if one of the tires is flat, the car isn’t 

going to move properly even though there really isn’t anything mechanically 

wrong with it. If you’re going to do a detox, you’ll want to avoid these traps with the 9 

step plan that Lyndi Polivnick recommends. 

8 

March 2018

Bloating can make you feel you are fat - that’s a fact! To help you get back that sexy look and feel, here are 8 

tips on what you can do to avoid bloating. 

 

CLICK HERE TO LEARN MORE 

1 

BE REALISTIC WITH GOALS 

Don’t focus on weight loss, set your 

goals according to your health. Stay focused 

on your fitness and your health and 

your weight is sure to follow at a natural 

pace without any fuss. Consider your 

fitness goals and think about speed and 

strength not weight. 

2 

EAT HALF 

Halve the foods that you eat like this, 

eat only half of your foods as processed 

foods. If you’re eating popcorn twice a 

week, set only one day for popcorn and enjoy 

it. Or, you could eat half of your popcorn 

on one movie night, and half on the 

next movie night. 

3 

LIMIT ALCOHOL AND CAFFEINE 

Curb your alcohol and caffeine intake. 

Trade these for herbal teas. Cycle 

through the flavors to find one you enjoy. 

4 

INCREASE YOUR FIBER 

Eat more fiber and your body will 

absorb fewer calories when you eat more 

whole grains and unpeeled fruits and veggies. 

Fiber will lower the calories that 

you’re getting from food and you’ll be able 

to enjoy it more. High fiber muesli bars will 

give you less energy than a brownie even 

though they both have the same amount 

of calories. Fiber will make you feel full 

longer and it will remove your toxins from 

your body. 


5 

EAT MORE PROTEIN 

Protein will prevent muscle loss. This 

will help to keep your metabolism working. 

It will also curb your snacking and keep you 

full longer in between meals. 

6 

EAT ANTIOXIDANT-RICH FOODS 

Eat plenty of foods that have antioxidants 

such as fresh fruits and veggies. This 

includes oily fish, whole grains, dark leafy 

greens and dairy foods as well. Good carbs 

are good to eat and keep. 

7 

MAKE A LOT OF LITTLE CHANGES 

Instead of a few big changes, make 

a lot of little changes in what you’re eating 

and you won’t feel so deprived. Eat a 

quarter less at mealtimes and drink half of 

a latte or share your dessert. It will all add 

up to savings. 

8 

STAY IN MOTION 

Work out on a regular basis. You will 

only have to burn 1000 calories each day 

for one month to drop a kilo of weight. You 

10 


can also tone your muscles, exercise more 

and relieve stress all at the same time. 

9 

EAT HEALTHIER 

When you eat, eat healthier 

and give yourself permission to enjoy 

your food. You’ll eat less and enjoy 

more. Look at your health, not your 

clothing size. Guilt and health don’t co-exist. 

Consider detoxing without pre-toxing but 

you won’t have the same results. When 

you prep the right way you’ll lose more 

weight and detox. Not just any type of detox. 

You’ll have a long-term elimination 

of toxins. 


6 STRANGE BUT PROVEN METHODS TO BOOST YOUR 

by 

Michael Hall 

Follow Us: 

These days, boosting your immune system needs to be quick 

so as not to cause major interruption to your already busy 

day. This article will show you how. 

earn how to get your immune 

system boosted quick- 

L 

ly can benefit anyone who 

can’t afford to be sick (all of 

us just raised our hands). 

You know those times: Your 

co-worker is endlessly coughing, an 

illness is spreading through your 

grandchild’s classroom, or you 

are riding a city bus that is full 

of wheezing and sniffling strangers. 

That’s enough for you to say 

yuck - and start searching for 

some quick tricks to help you quickly 

and naturally strengthen your immune 

system. Well, if so you are in the 

right place to learn how to do that! 

To keep your body healthy, you 

might as well have some fun with 

it as well. Especially once you know 

that according to science these tips 

really work. The following are some 

of the strange but effective ways you 

can keep yourself strong all fall and 

winter long. 


How your stool looks will tell you about your gastrointestinal health. This article will teach you what 

your stool’s characteristics are all about. 

 

1 

SING AWAY THOSE VIRUSES 

Singing regularly raises the blood 

levels of your Immunoglobulin A (IgA). 

According to research, this antibody provides 

one of the first lines of defense for 

you against invading viruses. Now you 

have another great reason for belting your 

favorite songs out! 

2 

DRINK TEA AND BLOCK OUT VIRUSES 

Are you someone who enjoys tea 

time? Here’s another great thing about 

it: drinking three cups of black tea that is 

rich in antioxidants on a daily basis stimulates 

the immune system so that it produces 

four times as much interferons. Harvard 

scientists say that these are proteins that 

work to destroy viral invaders. 

3 

CLICK HERE TO READ MORE. 

FIGHT GERMS BY MAKING LOVE 

Lovemaking revs your immune system 

up. It has been shown by research that 

having sex once per week increases the infection-fighting 

antibody levels in your 

saliva by 30%. So get together with your 

partner and have more sexy time. 

16 


4 

USE ASTRAGALUS TO BOOST YOUR IMMUNE SYSTEM 

Astragalus is a plant that is part of the Leguminosae (legumes or beans) family; 

it has a very long history being a disease fighter and immune system booster. Studies 

show that immune system cells are activated by astragalus that patrols your bloodstream 

in search of invaders, and this reduces your risk of infection by up to fifty percent. 

The proven daily dose was 2 ml of an astragalus tincture (mixed in water) during 

flu and cold season. 

5 

ZAP VIRUSES FASTER 

BY EATING GARLIC 

It has been shown by studies that garlic (or 

certain chemical compounds such as allicin 

contained in garlic) are very effective 

at eliminating numerous microorganisms 

that are responsible for some of the rarest 

and most common infections, which include 

the common cold. It was found in a 

recent laboratory study that the flavorful 

herb is loaded with 70 sulfur compounds - 

which are the road materials that are needed 

for building powerful, fast white blood 

cells that kill viruses. It has been suggested 

by Japanese research that consuming 

only one to two cloves every day can provide 

you with a 40 percent boost of your 

immune system. 


6 

LOAD UP ON 

PROTECTIVE PRODUCE 

According to USDA data peppers, spinach, 

citrus, berries and other types of colorful 

product have least double the amount of 

infection-fighting antioxidants compared 

to pale produce such as cauliflower and 

celery. Those foods have high amounts of 

vitamin C, which is well-known to be an 

effective immunity boost during to having 

anti-inflammatory and antibacterial 

properties. In addition, it helps with maintaining 

your skin’s integrity, which acts 

as a barrier to protect against infection. 

Vitamin C also works as an antioxidant, 

providing protection for your immune cells 

from harmful compounds that form as a 

response to bacterial or viral infections. 

When time is critical, you need fast-acting 

immune boosters that won’t cause any major 

interruptions to your hectic day. This is 

why we looked for some of the strangest 

and fastest methods that have been scientifically 

proven to help increase the natural 

immunities of your body in order to ward 

off sicknesses over the long run. It is very 

important to keep your immune system 

healthy, so try some of the ways out that 

are listed above to see what works for you! 

18 


5 Easy-To-Do Home 

Remedies To Keep 

at Bay 

by 

Susan Barnes 

Constipation can usually be 

treated effectively at home with 

natural remedies. Relieve yourself 

from your suffering with these 

easy-to-do home treatments! 

Follow Us: 

There are few who enjoy the subject 

of constipation. Just about 

everyone has experienced this 

affliction, but rarely openly discussed. 

Fear not, however, as 

the following remedies can provide the relief 

that so many need. 

22 


1 

BENEFITS OF LEMON 

The human digestive system is stimulated by lemon. Thus, an effective remedy involves 

mixing juice from half a lemon with some honey and a touch of salt into a glass 

filled with warm water. This solution should be ingested upon rising in the morning and 

before anything else is eaten. 

An overactive bladder causes a sudden urge to pee or an involuntary loss of urine. If you are suffering from 

this condition, this article is for you! 

 


2 

POWER OF FENNEL 

Seeds of the fennel plant are known 

to facilitate smooth operation of the muscles 

of the digestive tract. Simply roast a 

full cup of fennel seeds in a dry pan before 

grinding. The resulting powder should 

then be sieved and stored in a handy jar. 

Half a teaspoon should be taken each day 

with a glass of warm water. 

3 

DISCOVERING FIGS 

The natural laxative properties of 

figs are explained by their high fiber content. 

Several figs should be soaked together 

with a couple of almonds. The nuts 

should then be peeled and ground together 

with the soaked figs. The paste that is 

produced can be ingested nightly with a tablespoon 

of honey. 


4 

GOODNESS OF GRAPES 

The insoluble fiber of grapes is 

effective in promoting timely bowel 

movements. Eat a handful of grapes 

or consume a glass of fresh grape juice 

each day. Should fresh grapes prove difficult 

to obtain, raisins that have been 

soaked in water overnight will suffice. 

5 

GREEN SPINACH 

The digestive tract benefits greatly 

from spinach. Ingest a glass and a 

half of a mix made from water and the 

raw juice of spinach two times a day. 

Relief will come in just a couple of days. 

In most cases, home remedies are all that 

will be required to resolve constipation. 

Natural treatments tend to be most effective 

in providing long-term assistance 

as well as preventing recurrences. The 

remedies listed above are simple, easy 

and highly useful for virtually everyone. 

24 


6 

FOODS 

THAT WILL 

HELP YOU 

CURE 

GASTRITIS 

Follow Us: 

by 

Michael Hall 

Foods such as ginger tea and/or chamomile tea reportedly soothes gastritis 

symptoms. This article lists down some foods that will help you treat gastritis. 

Once the indulgence of festivities are done, you run the risk of your stomach 

revolting, possibly even developing gastritis. This is when the stomach lining 

gets inflamed, either as an acute or chronic condition. If you want to help 

your body ward off the symptoms of this condition and possibly even cure 

it, then you need to avoid certain things. However, there are also foods that 

might help you generate positive gut health most of the time. 

28 


A stomach ache is usually short-lived and is often not serious, however, severe abdominal pain is a 

greater cause for concern. Learn more about it here. 

 

1 

CAROM SEEDS 

Ajwain is another name for these, 

and you can benefit from your gastritis this 

natural antacid. If you want to use them, 

boil 2 cups of water and 4 teaspoons of 

carom seeds to the point of the water being 

half what it was. Strain this, and drink 

1/2 cup twice daily. 

2 GINGER 

This has both antibacterial and anti-inflammatory 

properties that prove advantageous 

in your fight with gastritis. Mix 


1/2 tablespoon of honey with the same 

amount of ginger juice. Consume it prior 

to two of your daily meals. 

3 CHAMOMILE 

This tea is abundant in particular essential 

oils that the digestive system finds 

beneficial. Add several teaspoons of some 

dried chamomile flowers into 1 cup of hot 

water. Then, cover it, letting it steep from 

5 to as much as 10 minutes. Strain it, and 

then add in some honey. Drink your tea a 

few times a day each day for up to a week. 


4 PEPPERMINT 

This has antibacterial, antispasmodic, and anti-inflammatory properties. You can 

reduce your stomach lining inflammation with this. You can either chew peppermint 

leaves, fresh, as-is, or you can add them to smoothies, salads, and soups. 

5 

HOLY BASIL 

Also known as Tulsi, it’s known to be highly effective in the treatment of acute gastritis. 

The antibacterial and anti-inflammatory properties help reduce infection and inflammation 

that result from the H. pylori bacteria. Chew four or five leaves of this to 

treat your stomach pain, but do so slowly. 

30 


6 

FENNEL SEEDS 

These sooth the digestive tract, relaxing 

the muscles involved in the gastrointestinal 

system. Get a cup of hot 

water ready and then add a teaspoon 

of these seeds. Cover it, letting it steep 

around 10 minutes. Strain it before adding 

a bit of honey. Drink this three times 

daily up to a week, or even consider thoroughly 

chewing fennel seeds following 

a meal in order to find symptom relief. 

There are many individuals with gastritis 

that don’t actually have symptoms. 

When such symptoms do strike, 

they are most commonly abdominal 

pain, diarrhea, bloating, belching, burping, 

loss of appetite, nausea, and vomiting. 

These foods might help you reduce 

or even stop your symptoms of gastritis 

when you prepare and take them as 

they are recommended. 


8 

SMART WAYS TO AVOID 

BLOATING 

AND FEEL 

SEXIER AND 

SLIMMER 

by 

Susan Barnes 

Follow Us: 

Bloating can make you feel you are fat - that’s a 

fact! To help you get back that sexy look and feel, 

here are 8 tips on what you can do to avoid bloating. 

It is not easy to lose weight, and it can’t be 

done in a day, no matter how much you wish 

you could drop a few pounds in a few hours. 

However, you can feel better and look slimmer, 

simply by getting control over your 

bloating. The following tips will help you feel better 

about your body in a short period of time. 


It is critical to prep the body for detox to prevent detox reactions and achieve optimum results. You can avoid 

these detox traps with this 9-step plan. 

 


1 

DRINK LEMON WATER 

Begin every morning with a glass of 

lemon water! Simply pour yourself room 

temperature water, add a little lemon, and 

you’ll have a great start to your morning. 

This drink gets your digestive system in 

gear, and you can even add a little twist to it 

by putting in cayenne pepper or cinnamon. 

2 

CONTINUE DRINKING WATER 

THROUGH THE DAY 

It doesn’t have to be lemon water, but you 

should keep drinking water as you go about 

your day. Water keeps you from getting 

dehydrated or constipated, both of which 

incite bloating. Also, water doesn’t have 

carbonation or sweeteners, both things 

that make your stomach pop out a bit. 

3 

STAY AWAY FROM DAIRY 

Many people are sensitive to lactose, 

and it can cause problems even if you are 

on the mild end of the spectrum. There are 

a lot of negative side effects associated 

with lactose sensitivity, including gas and 

bloating. You don’t have to say away from 

dairy forever, but if you know you want to 

look your best for an event, cut it out of 

your diet for a short period of time so that 

your body has a chance to prepare. 

36 


4 

ELIMINATE SALT 

Salt makes your body retain water. 

Use a different seasoning if you want to 

look your best. There are a lot more that 

can add a nice flavor to your meal. 

5 

DON’T RUSH YOUR MEALS 

When you eat fast, you also take in 

a lot of air, which is a common reason for 

bloating. Instead, don’t rush your meals 

and take your time when you are eating. 

Stay away from gum, because it also lets in 

air, and keep the bloating at bay. 

6 

CHOOSE YOUR FOODS PURPOSEFULLY 

There are several different foods 

that can help eliminate bloating. For example, 

bananas have a lot of potassium 

which gets rid of extra sodium; asparagus 

helps increase the amount of good bacteria 

in your stomach; watermelons are also 

diuretic. Choose your food wisely. 


7 

COLD COMPRESSES 

ARE YOUR FRIENDS 

If you have puffiness around your eyes 

and cheeks, there is no reason to worry: 

Simply put an ice cube in a tea towel 

and place it on the parts of your face that 

need a little assistance. You’ll look better 

in no time. The cold isn’t exactly comfortable, 

but it is worth it for the results 

you get. 

8 

DO A LITTLE YOGA 

Just before you head out, engage 

in a little yoga so that you get the blood 

flowing to your digestive system and flush 

out the toxins in your organs. An abdominal 

massage also helps a lot and has the 

added benefit of making your muscles feel 

great. If it is that time of the month, abdominal 

massages also ease cramping. 

No matter what you want to do, bloating 

isn’t very comfortable or attractive. It can 

change the way your clothes fit and even 

make you contemplate staying in for the 

night. However bloating doesn’t mean you 

are fat, and there are several ways that 

you can deal with it effectively. 

38 


9 TELL-TALE SIGNS THAT YOUR 

STOMACH PAIN IS 

SOMETHING MORE 

Follow Us: 

by 

Michael Hall 

A stomach ache is usually short-lived and is 

often not serious, however, severe abdominal 

pain is a greater cause for concern. Learn 

more about it here. 

Something from lunch tasted off, it may 

have been the egg salad but you were so 

hungry. Perhaps that cheesecake was 

too much for your lactose intolerance. 

Sometimes, it’s not enough that you 

know you didn’t eat something off, or you might 

have more than an average everyday tummy ache. 

Digestive issues can account for over 51 million 

visits to the doctor or the emergency 

room annually per the Center for 

Disease Control and Prevention. The 

clues that the doctors look at are 

where it’s located, the accompanying 

symptoms, and the severity 

of the pain which determine 

whether you’ll seek help right 

away or not. This article reveals 

the experts answer to a lot of 

questions regarding tummy issues 

and when to be concerned 

and go to the doctor. 

42 


Dehydration occurs when the body has insufficient water to function properly. Learn the different 

signals your body gives off when you’re dehydrated. 

 


1 

ACUTE PAIN IN THE STOMACH 

AFTER A FATTY MEAL 

If you’re doubled over in pain after you’ve 

eaten a fatty meal, you could be having a 

gallbladder attack. Women are more likely 

to have gallbladder disease than men per 

Hardeep Singh, MD and gastroenterologist 

at St. Joseph Hospital in Orange California. 

Overweight women who are in the mid-40s 

are at the highest risk for a gallbladder attack. 

When the pain is worse after eating, 

when it lasts longer than 30 to 60 minutes, 

when it comes and goes being more constant 

at times, it’s time to call the doctor. 

2 

CRAMPING PAIN WITH DIARRHEA 

OR CONSTIPATION 

If you’re having lower cramping in the abdomen 

that is accompanied by bloating 

and by diarrhea or constipation, it may be 

a sign that you have irritable bowel syndrome 

or IBS. It’s very common and can affect 

up to 15 percent of the population in 

the United States and is particularly common 

in younger women though it can happen 

at any age. Symptoms of irritable bowel 

can be controlled by diet changes, lifestyle 

changes and stress. Medication and some 

counseling may help. 


3 

UPPER ABDOMINAL PAIN 

NEAR THE RIBCAGE 

If you have aching or stabbing pain or 

even pressure in your upper abdominal 

region just underneath of your ribcage, it 

may be related to your hear per Kristine 

Arthur, MD, an internist for Orange Coast 

Memorial Medical Center in Fountain 

Valley, California. This is especially true 

if there are other symptoms like shortness 

of breath, or if the pain persists. A 

lot of people blame such symptoms on 

heartburn or on indigestion. Indigestion 

might be the reason for anyone who has 

risk factors like diabetes or like hypertension 

and they should see a doctor as 

quickly as possible. 

4 

SHOOTING PAIN IN 

THE LOWER ABDOMEN 

Sudden pain in your lower abdomen could 

be a sign of your appendix and it could also 

include a high fever. Pain may begin near 

your belly button and radiate and become 

worse over the course of time. Vomiting, 

constipation, or diarrhea with such pain 

can also be a reason to go straight to the 

emergency room. If the pain persists and 

comes on suddenly, it’s suggested to see 

a doctor that very day. Appendicitis frequently 

requires surgery-left untreated, a 

ruptured appendix may be life-threatening. 

44 


5 

VAGUE MID-ABDOMINAL AND 

UPPER-ABDOMINAL PAIN 

Older patients may have vague mid-abdominal 

and upper-abdominal pain that is associated 

with burping, nausea, and belching, 

it may be a sign of a heart attack per Robert 

Glatter, ER physician and MD at Lennox Hill 

Hospital in NY and the national spokesman 

for American College of ER Physicians. 

A simple ECG may be ordered to check for 

cardiac markers that are called troponin as 

they can be life-threatening. Vomiting may 

happen with pain in the back and in the 

jaw, the patient may also have shortness of 

breath, this is a life-threatening emergency. 

6 

SUDDEN AND SEVERE ONSET 

OF STOMACH PAIN 

When you have mid-abdominal pain suddenly, 

especially if you have a history of 

peptic ulcers or take an excessive amount 

of aspirin or NSAIDs, it may be a sign of 

perforation that is a surgical emergency. 

Also, the free air and the gastric contents 

may lead to peritonitis. Peritonitis might 

lead to septic shock due to the contaminants 

and cause serious issues. This requires 

surgery to seal off the leak. 


7 

LOWER RIGHT OR LEFT 

ABDOMINAL PAIN IN WOMEN 

The sudden onset of a lower abdominal 

pain in the right or lower left of the abdomen 

may indicate a ruptured cyst on 

the ovaries of a woman who is mid-cycle. 

The pain may also indicate rotation of the 

ovary or torsion and part of the fallopian 

tube or a twisted ovary due to a compromised 

blood supply. Treatment should 

be sought immediately at the emergency 

room. Surgery to remove the ovary might 

be needed. 

8 

SHARP PAIN IN THE LOWER ABDOMEN 

If there is pain wrapping around the 

lower area of the stomach, and it’s accompanied 

by nausea, vomiting, chills, and 

fever, it could be kidney stones. An ultrasound 

or a CT scan will be needed to diagnose 

the kidney stone, and NSAIDs 

will offer a bit of pain relief. Emergency 

narcotics may be required to dull the pain. 

Alpha blockers that are used to relax the 

blood vessels will improve the blood flow 

and may help the larger stones to pass. 

9 

PAIN IN THE LOWER LEFT 

ABDOMEN WHEN YOU MOVE 

Abdominal pain in the lower left region of 

the abdomen might be diverticulitis, small 

areas in the colon that are obstructed and 

perforated. Treatment will include antibiotics, 

stool softeners to reduce abscess risks, 

and rest. According to newer research, the 

antibiotics may not be required and pain 

medication may be all that is required. 

Severe abdominal pain is a huge concern 

for anyone. If you’re having such sudden 

and unexpected pain, regard this as an 

emergency, especially if the pain is localized. 

The above list should help you to seek 

the right help for your stomach pains. 

46 


5Vitamin-Rich Superfoods 

To Power Up Your 

Immune System 

by 

Susan Barnes 

Follow Us: 

There are many foods that boost your immune system and can help you be 

healthier. Some of these immune-boosting foods are listed in this article, read on! 

As the move into the fall season sets off a bunch of changes in your closet - 

where you rediscover your love for that old beat-up leather bomber of yours 

- it is definitely worth reconsidering what ends up on your plate at dinner 

time. It is true that the farmers’ market won’t have the same bumper crops 

this time of the year, however, there are still lots of foods that can provide 

you with a serious nutritional boost. There have been studies that show that there are 

some crops that may have up to three times as many nutrients when they are grown in 

season, says Farah Fahad, a Manhattan-based dietician who advocates cooking in the 

moment. The following are five favorite vegetables and fruits - as varied in their colors 

as in vitamin stores - to help you out when you are planning your menu. Your grocery list 

won’t need to be completely overhauled, these standout foods (and kale is not on the 

list) can do double duty for you when it comes to your well-being and flavor. 

50 


There are a lot of muscle and strength building approaches for achieving the fitness you’ve always wanted. 

Learn here the top strategies you can follow. 

 


1 PUMPKINS 

As office-wide colds are ushered in by 

temperature fluctuations, one natural immune 

booster is pumpkins. The vegetable is 

rich in vitamin C and works to shore up the 

defense system of the body. Pumpkin also 

has high vitamin A levels which are beneficial 

for giving you a smooth and youthful 

complexion. It increases collagen production 

and jumpstarts the process of skin renewal. 

You can serve roasted pumpkins as 

a quick side dish or for a great seasonal 

salad, sprinkle some on top of greens. 

2 

BRUSSELS SPROUTS 

Although Brussels sprouts might be 

small, they can play a significant role in 

helping to fortify your body from the inside 

to the outside. According to Fahad, there is 

sulfur contained in the cruciferous vegetable, 

which helps to eliminate environmental 

and dietary toxins. However, they are best 

known as a great source of vitamin K. The 

mineral is critical for the development of 

brain and nerve function, Fahad says, who 

recommends that to give them a more robust 

flavor you can toss them in with some 

turkey bacon. 

3 APPLES 

The apple a day saying still holds true, 

and it is easy to carry with you while on the 

goal and is loaded with vitamins. There is 

an antioxidant in red apples called quercetin, 

and it helps to provide your immune 

system with a boost. Apples also have high 

levels of insoluble and soluble fiber, which 

help to promote a healthy and consistent 

digestive system. Fahad recommends that 

you stir cinnamon and chopped apples into 

your morning oatmeal or at snacktime eat 

an apple with a nut butter. 


4 

SWEET POTATOES 

Fitness fanatics know that electrolytes need to be replenished after working out, 

and one great potassium source is sweet potatoes. Electrolytes - potassiums in addition 

to sodium, magnesium, and calcium - help to balance heart function, muscle contraction, 

and fluid retention in your body. This orange tuber is a fiber-rich, healthy 

carbohydrate option as well that in the long run provides you with sustained energy. 

5 PARSNIPS 

This root vegetable is part of the 

carrot family - they are twins in shape 

but not color - although nutrition-wise 

parsnips are also different. This pale vegetable 

offers a powerful combination of 

nutrients, which includes vitamin B5, vitamin 

B6, and folate. B vitamins are critical 

for metabolism’s energy production. You 

don’t need to do anything too complicated 

to parsnips; just roast them with pepper, 

sea salt, and olive oil. Not much needs to 

be done in order to bring their flavor out. 

With flu and cold season here, it is very 

important to find effective ways to stay 

healthy. Fortunately, many foods can help 

to boost your immune system and keep 

you healthier. The above list can help you 

gear up for the year’s cold season! 

52 




by 

Michael Hall 

During Gatherings 

Follow Us: 

Dealing with a drunk, out-of-behavior family member can make a family 

gathering more stressful than fun. Learn sneaky ways to handle it in this article. 

Are you excited about the upcoming holiday season and all the family gatherings 

and parties that go along with it? If you are like some families, holiday 

gatherings can be difficult because some of their family members consume 

too much alcohol, leaving you responsible for looking after them. If one 

of your family members has an alcohol problem, family gatherings can be 

stressful rather than enjoyable. Continue reading to learn the seven best approaches to 

handling this situation at your next family gathering or holiday party. 

56 


1 

DO NOT SERVE ALCOHOL AT THE PARTY 

If you are hosting the holiday party, you can eliminate alcohol from your drink 

menu. This will prevent anyone from consuming alcohol and becoming a problem at your 

event. Additionally, having an alcohol-free party will ensure that all of your guests safely 

arrive home and you will not feel pressured to monitor their drinking. 

If you’re looking for ways to stop eating at night, you came to the right place! Following the tips 

provided in this article will help you stop this issue. 

 


2 

TWEAK THE ALCOHOL 

SERVED AT YOUR PARTY 

If you must serve alcohol at your party, limit 

the amount and type of alcoholic beverages 

that are served. Come up with a plan on 

which drinks will be served and provide water 

and other refreshments in addition to 

serving alcoholic beverages. For example, 

you can serve wine spritzers rather than 

wine, develop a signature cocktail or serve 

beer rather than liquor. These examples 

will help to reduce the risk of someone 

getting drunk. Another option is to whip 

up some mocktails. For example, you can 

omit the tequila in a strawberry margarita 

for a delicious fruity holiday drink. 


3 

KEEP EVERYONE BUSY 

In order to prevent awkward periods of silence, you must keep your guests busy 

and entertained. One great way to do this is to set up various games throughout your 

house for your guests to enjoy. If children are going to be present at your party, make 

sure that you have games that are suitable for them as well as the adults at your party. 

4 

DO NOT CONFRONT SOMEONE WHO 

HAS HAD TOO MUCH TO DRINK 

Trying to argue with someone who drunk 

never works out. When a family member is 

drunk, remember it is their behavior that 

is causing the embarrassment; it is nothing 

that you have done. If a family member becomes 

argumentative, walk away and wait, 

and discuss it with the family member at a 

later time when they are sober. 

5 

DEVELOP A BLANKET STATEMENT 

Sometimes it is impossible to avoid 

confrontations with a family member. 

Oftentimes, the same family member becomes 

confrontational everytime you attend 

a party where alcohol is being served. Rather 

than sink to their level, come up with a blanket 

statement during this time. When the family 

member tries to start an argument, say your 

blanket statement, no matter what they say. 

For example, you can say something like 

“I am sorry that you feel like this. Why 

don’t we talk about this tomorrow? Once 

they have tried to start an argument a 

few times and figure out that you are 

not going to argue, they will stop trying 

to pick a fight with you. Arguments require 

two people; it is important to remember 

that you are not required to 

argue with someone. 

58 


6 

LEAVE THE PARTY IF THINGS 

BECOME HEATED 

If a family member decides to talk about 

their issues with your family, you can walk 

away. When it comes to dealing with an 

inebriated family member, remember that 

your first concern should be your safety; 

if things escalate, leave the party. Leaving 

will prevent you from getting into a fight 

or argument with a family member 

7 

SAFETY FIRST 

If a family member has drunk too 

much, you should make sure that they 

have a designated driver or offer them 

a place to spend the night. The holidays 

can be difficult for many people. If someone 

is consuming too much alcohol, they 

may lack the coping skills necessary to 

get through the holidays; if this is the issue, 

your family member needs more than 

a couch to sleep on or a safe ride home. 

Family gatherings during the holiday is a 

great way to spend time with your family. 

However, alcohol can ruin the gathering if 

you do not have a plan in place to deal with 

a drunk relative. Most families will experience 

a drunk relative from time to time 

during the holidays. The tips listed above 

will help you should you encounter this type 

of situation at a family gathering or party. 


9 POINTERS ON YOUR 

BODY’S SIGNALS WHEN YOU’RE 

by 

Susan Barnes 

Follow Us: 

Dehydration occurs 

when the body has 

insufficient water to 

function properly. Learn 

the different signals 

your body gives off when 

you’re dehydrated. 

DEHYDRATED 

When you need to 

fuel your body, 

you know it, especially 

if your 

stomach is growing 

because it’s hungry. Of 

course, your body may be far 

more subtle when it needs 

fluids: you actually get rid of 

more fluids than you realize 

between sweat, diarrhea, 

vomiting, and urination your 

body might be getting rid of 

fluids in some very sneaky 

ways. To avoid such sneaky 

tactics, you’ll have to stay 

hydrated or your very life 

could be threatened; you 

can stop these symptoms 

in their tracks if you watch 

for these mild symptoms 

of dehydration. 


A stomach ache is usually short-lived and is often not serious, however, severe abdominal pain is a greater 

cause for concern. Learn more about it here. 

 


1 THIRSTY 

Dehydration can affect the electrolytes 

in your body, these are the minerals 

that are electrically charged and play 

a valuable role in signaling to the nerves 

the body’s metabolic process. When 

you’re low on fluids, the kidneys, and the 

other organs that regulate and moderate 

the blood and urine volume in the body. 

The brain responds via the hypothalamus 

triggering the thirst response that tells 

you to fill your glass and resolve the kidney’s 

problems. 

2 

LOSS OF APPETITE 

While it’s not fully understood, mild 

dehydration may cause nausea and malaise. 

If eating is temporarily sounding awful, 

you may be thirsty. Don’t skip lunch 

on a hot day if you’re not feeling hungry, 

drink some fluids and then your sandwich 

may be more appetizing. 

3 TIREDNESS 

This is another protective mechanism 

of your body. When you’re thirsty, 

your body knows something’s off and your 

brain senses it too. Your brain will tell you 

to relax so that you won’t lose as much water 

via your body sweating. 

4 

POUNDING HEADACHE 

Experts aren’t exactly sure why dehydration 

causes a splitting headache. 

However, they do know that all of the 

body requires fluids and when they’re 

low you can have a sinus issue, headache, 

and other issues due to the lack of fluids. 

Your electrolytes will be off and the 

body can’t compensate. 

64 


5 

FEWER BATHROOM BREAKS 

When you’re dehydrated your brain 

tells your kidney’s to stop sending you to 

the bathroom as often. When you’ve hydrated 

your body properly every three to four 

hours you’ll go to the bathroom accordingly. 

If you’re not going to the bathroom as often, 

it’s time to drink some water. 

6 

DARK YELLOW PEE 

When your body is dehydrated, your 

urine will be dark yellow because your 

kidneys are holding in as much fluid as 

they possibly can. This will make the urine 

more concentrated and it may smell bad 

as well. If your urine is dark, you need 

more fluids. 

7 

BLOATING AND CONSTIPATION 

Your colon removes the excess water 

from the stool and will send it to the 

rest of the body if you’re dehydrated. This 

can cause constipation and bloating and 

make it difficult to have bowel movements. 

If you’re struggling with constipation, you 

may be dehydrated. 


8 

DRY SKIN 

When you’re dehydrated, you won’t only suffer internally. When you’re dehydrated, 

you’ll find that your skin isn’t as elastic as it used to be. If it looks dull and sullen, 

this may be the reason. 

9 

OUT OF SORTS 

If you’re feeling dizzy, confused, irritable, 

or off-kilter, you may be dehydrated. 

Dehydration may cause low blood 

pressure and you’ll have less blood and 

oxygen flowing to the brain; this can affect 

your emotional and mental state. If you 

don’t begin to feel better after a few glasses 

of water, coconut water, sports drink 

or other fluids, you may need to call your 

doctor, especially if you have other issues 

or if you’re vomiting or have diarrhea. 

It’s vital to notice if you’re dehydrated before 

any of the symptoms of dehydration are 

too severe, however, the signs of dehydration 

aren’t always so obvious and you may 

not realize you’re thirsty or fatigued until 

other symptoms appear. Always start with 

a glass of water and drink more. You’ll know 

if you’re properly hydrated when the symptoms 

subside and you begin to feel better. 

66 


A 10-PART GUIDE 

ON WHAT YOUR 

STOOL 

IS TRYING TO 

TELL YOU 

by 

Michael Hall 

Follow Us: 

How your stool looks will tell you about your gastrointestinal health. This 

article will teach you what your stool’s characteristics are all about. 

Feces are rarely a hot topic on 

Twitter, but Oreo fans across 

the board have commonly been 

sharing an unusual side effect 

for consuming the special 

edition “Oreo Peeps” - bright pink colored 

chick shaped marshmallow sweets, that 

have been quite popular in the US lately. 

The side effect? Pink poo. The culprit was 

the pink marshmallow-flavor cream filling 

contained in the biscuits, which was 

colored with the FD&C Red Number 3. 

Nonetheless, have you ever wondered, 

aside from a penchant for bright colored 

biscuit filling, what might your feces reveal 

about you? According to Anish Sheth, a gastroenterologist 

who authored: ‘What’s Your 

Poo Telling You?’, the only real marker you 

have about the condition of your gastrointestinal 

health is your bowel movements. 

The color and consistency of your stool 

might change temporarily, based on what 

you have been eating, but in case you notice 

a change that persists for more than a 

week, and you’re unable to link it to a recent 

diet change, it’s time to make an appointment 

with your doctor. 

So, what does your stool really say about you? 

70 


1 

SMOOTH, SOFT, OR SLIGHTLY BLOBBY POO 

If you’re passing smooth, soft, medium to dark-brown slightly blobby or sausage 

shaped stool for 1 to 3 times a day, it’s highly likely that you’re in good gastrointestinal 

health. The ideal stool has the consistency of a soft serve ice cream in the color 

of milk chocolate. Experts assert that if you have this kind of poo, then your gastro 

health is on point. 

These days, boosting your immune system needs to be quick so as not to cause major interruption to 

your already busy day. This article will show you how. 

 

2 

FIRM, LUMPY, HARD AND PELLET- 

LIKE POO 

If you notice your poo is pellet-like and 

hard, sausage shaped but firm and lumpy 

or cracked, then you’re probably constipated, 

even if you go to the loo on a daily 

basis. Poo should ideally pass through 

the colon within 72 hours. Lumpy, hard, 


or cracked stool will take a week to pass 

through your system. This can be attributed 

to a sedentary lifestyle and/or the lack 

of fiber in the diet. It may also be an indication 

of IBS. Try increasing your fruit and 

vegetable intake, as well as whole grained, 

seeds, nuts, natural yogurt, and cut down 

your intake of processed foods. 


3 

MUSHY AND LOOSE 

If your poo is mushy and loose, with 

ragged edges and fluffy bits, it might have 

passed through your colon more quickly 

than usual, perhaps due to a change in 

diet, stress, or activity levels. Nonetheless, 

if you find that you’re having the loose 

stools persistently, it could be an indication 

of celiac disease. People with celiac 

disease are unable to tolerate gluten, 

a protein found in barley, wheat, and rye. 

Eating foods with gluten destroys the villi 

on the lining of your intestines, deterring 

the absorption of nutrients. 

Celiac disease affects 1% of the population, 

but it’s estimated that over 83% of the sufferers 

are unaware of having the condition. 

If you suspect you might be affected, contact 

your GP and make an appointment. 

You can also try to temporarily eliminate 

foods that contain gluten from your diet. 

4 

VERY SMELLY POO 

Those who eat a lot of dairy, meat, or Sulphur-rich vegetables like cabbage, kale, 

garlic and brussels sprouts are likely to notice a sulphurous odor from their poo, which 

isn’t necessarily a call for concern. However, if your poo smells like eggs or Sulphur and 

you have diarrhea, it could be an indication of giardiasis, a parasitic infection. If necessary, 

your GP will conduct a stool test and prescribe antibiotics. 

Pungent poo can also indicate food poisoning, gluten or lactose intolerance, IBS, celiac 

disease, antibiotics, processed foods, overdosing on vitamin D, A, K, or E, chronic pancreatitis, 

or cystic fibrosis. 

72 


5 

FLOATING POO 

This is generally a sign that there’s 

an excess of gas in your digestive tract. If 

you’ve taken lots of sprouts, beans, or cabbage, 

or recently took a very large meal, 

then there’s no need to be concerned. 

However, of you’re experiencing floaters 

on a regular basis, and they appear yellowish 

and greasy, have a doctor test your 

stool sample, since an allergy or an infection 

might be preventing your body from 

absorbing fats from food. 

6 

SUPER THIN STOOL 

If your poo is pencil thin, it’s likely 

that you’re constipated. Very thin stool 

can also be a sign of rectal cancer. If your 

symptoms persists, don’t hesitate to contact 

your doctor. 

7 

WHITE COLORED STOOL 

If your poo is white in color, then 

it’s low in bile. This is the digestive fluid 

excreted by the liver to help in digestion, 

and it’s the stuff that gives poo the distinctive 

brown color. This can be a result 

of taking certain medications like diarrhea 

medicine. However, if it persists for long, 

it could indicate an underlying problem 

with your gall bladder or liver, such as gallstones, 

Crohn’s disease, hepatitis, or even 

a tumorous growth. 


8 

ORANGE POO 

Orange colored poo might indicate 

carotenemia. This is a harmless temporary 

condition that’s typically caused by 

taking too much carotenoid-rich foods 

like carrots, sweet potatoes, and apricots. 

Carotenemia might also produce a fetching 

golden glow on your skin. 

9 

RED-COLORED OR BLACK STOOL 

If your poo is red or black in colors, 

it may be a sign that a stomach ulcer, 

hemorrhoids, or colon cancer might 

be causing bleeding along your gastrointestinal 

tract. In case you can spot blood 

from your stools, urgently seek help from 

your doctor. However, licorice, iron supplements, 

blueberries, and some OTC 

medications can also turn your poo black. 

Beetroots, tomato juice, and red food coloring 

can make it appear red. 

GREEN COLORED POO 

This means you have probably been 

eating a lot of green foods like veggies, good 

job! Iron supplements and green food coloring 

can also produce a greenish hue on 

your poo. However, if your stool is liquid, explosive, 

and green, you might have a C. diff 

(Clostridium difficile) infection. C. diff is normally 

found is the digestive flora, and in rare 

case, it can proliferate when left unchecked, 

usually following an antibiotic treatment. If 

you’re having these symptoms, see a doctor 

immediately because the condition can be 

deadly in extremely severe cases. 

74 


5 EASY TRICKS TO CURE AN 

OVERACTIVE BLADDER 

by 

Susan Barnes 

Follow Us: 

An overactive bladder causes 

a sudden urge to pee or an 

involuntary loss of urine. If 

you are suffering from this 

condition, this article is for you! 

Do you have that “gotta go 

now” feeling all too frequently? 

If you do, you may have an 

overactive bladder and home 

remedies may be your best 

friend to restore your confidence and the 

normalcy of life. That’s because overactive 

bladders, that cause you to suddenly 

have to pee or even lose urine involuntarily, 

may be isolating and embarrassing. 

The first thing to do is to visit a doctor 

and confirm that you’re truly dealing with 

an overactive bladder. The doctor may or 

may not suggest a medication and occasional 

catheterization, as well as some lifestyle 

changes, help you. Here are some 

great home remedies for dealing with 

an overactive bladder that will help to 

restore your control. 

78 


Constipation can usually be treated effectively at home with natural remedies. Relieve yourself from your 

suffering with these easy-to-do home treatments! 

 


1 

DRINK ONLY WATER 

Drinking soda, diet drinks, alcohol, 

and even coffee can all contribute to the 

spasms that cause an overactive bladder 

(also known as incontinence)per urogynecologist 

Lisa Dabney MD in New York City. 

Caffeine, as well as alcohol, are diuretics 

and very acidic which can irritate the bladder. 

Artificial sweeteners can also affect 

the bladder negatively. Spicy foods and 

citrus foods round out the list and can 

also irritate sensitive bladders. 

2 

AVOID OVERHYDRATING 

It’s easy to follow the golden rule of 

drinking 8 glasses of water a day. However, 

instead of aiming for this goal, only drink 

when you’re thirsty. This prevents you from 

always having a full bladder that will make 

you have to go all the time. 

3 

DO YOUR KEGELS 

Those pelvic floor exercises that 

the doctor recommends to women will 

help. If you have to go, do a kegel to help 

strengthen your bladder. Kegels will help 

to reduce contractions and buy you some 

time so that you can get to a bathroom. 

How do you do a kegel: Simply clench the 

vaginal muscles and hold this position for 

three to five seconds; release and repeat 

as needed. 


4 

FOLLOW A SCHEDULE 

If you’re barely going every time you 

go, your bladder might be sending you a 

false signal. If this is you, there are some 

things you can do. Set a schedule and only 

go every 2 hours, but don’t go in between. 

If you’re concerned that you may accidentally 

go, wear a liner until your body adjusts 

to the new schedule. 

5 

80 

LEAD A HEALTHY LIFE 

The best trick is to lead a healthy 

March 2018 

lifestyle and stay active. What does 

that mean? Simple, maintain your ideal 

weight and get plenty of regular exercise 

and activity every day. Limit your caffeine 

and your alcohol and don’t smoke. 

Understand when you should see a doctor. 

Call your doctor if you have more 

than a few leaks each day or if you’re in 

the bathroom too often after trying the 

above tips. You might need a prescription 

or physical therapy.

8 SIMPLE TIPS TO STOP YOUR 

NIGHTTIME-EATING 

Binge 

by 

Michael Hall 

Follow Us: 

If you’re looking for ways to stop eating at night, you came to the right place! 

Following the tips provided in this article will help you stop this issue. 

Binge eating, with its insatiable cravings, is an official eating disorder now in 

the United States that affects 3 million men and 5 million women. Like alcoholics 

who lose self-control after having only one drink, binge eaters also 

can’t stop eating after having only one cookie. This is what Dr. James Hudson 

from Harvard’s McLean Hospital located in Belmont, Massachusetts had to 

say in a media report. The following are 8 tips to help you avoid nighttime binge eating 

and undo the damage. 

84 


Dealing with a drunk, out-of-behavior family member can make a family gathering more stressful than 

fun. Learn sneaky ways to handle it in this article. 

 


1 

AVOID MEALS PACKED 

WITH SODIUM 

You know those so-called low calorie 

“smart” microwavable meals that only cost 

a few dollars and are ideal for snacking 

late at night - well, they are loaded with 

up to one-third or even more of your recommended 

daily intake for salt. That can 

result in water bloating the day after and 

can put you even further behind when it 

comes to looking your best. It is better to 

eat some fresh fruit such as cantaloupe 

or watermelon, or a vegetable, like sweet 

peas (which are a lower low-density lipoprotein 

and cholesterol). 

2 

NO CARBS 

Carbs are what convert into body 

fat and not saturated fat. So when you are 

avoiding excessive sodium, these same 

meals tend to also have far too many carbs. 

Instead, try out a high-protein chocolate or 

butterscotch Power Pak Pudding made by 

Maximum Human Performance to get 15 

grams of protein but no carbs to satisfy 

your cravings. 

3 

EXCERCISE AT NIGHT 

Try to exercise at night if you are a 

nighttime binger. It’s fine if you miss one 

of those regular eye-candies on TV, get 


out of the house and go exercise at the gym 

or go for a run at night. Your metabolism is 

sped up by exercise, and that makes it less 

likely that you will overeat. An added bonus 

is that active individuals are much as 67% 

more likely to get a good night’s sleep. It 

doesn’t make a difference what time you exercise, 

however when you exercise later in 

the evening it does cut cravings down better 

than anything else does. 

4 

AVOID CAFFEINE 

Avoid drinking caffeinated drinks like 

coffee. Drink water instead; your system 

gets flushed out when you drink ice cold 

water. However, if you must have coffee, 

then after the sun has gone down drink decaf 

instead. 

5 

GO TO SLEEP EARLY 

It has been proven that as the night goes on, your willpower melts and you are 

much more likely to get cravings. On a typical shopping trip, people who are tired overbuy 

by an average of 1,000 calories or more. When you feel that your willpower is fading, 

go to bed. 

86 


6 

TURN YOUR TV OFF 

Turn off all of the commentators, 

broadcasters, rappers, comedians, emcees, 

pundits, and talking heads from the television 

and let your mind focus on moonbeams 

and stardust in the sky streaming 

into your bedroom to get yourself into a 

deep sleep. Try reading old-fashioned paper 

books instead of a movie. 

7 

TURN YOUR BODY’S FAT- 

BURNING SIRT1 GENE ON 

Nighttime weight-loss formulas like Fitness 

One’s Z-Burn combine the amino acid 

L-theanine that is contained in green tea 

that increases relaxation and speeds metabolism 

up, along with melatonin and valerian 

root for REM (rapid eye movement) 

sleep. Vitamin B-6, magnesium, chromium 

picolinate, and L-Glutamine govern thyroid 

function, protein metabolism, converting 

sugar into energy, and growth factors. 

Resveratrol can turn the fat burning SIRT1 

gene of the body. 

8 

DIM THE LIGHTS AND 

REDUCE THE ROOM TEMP 

When you sleep in a bedroom at 66 degrees 

results in 7% extra calories burned 

compared to sleeping in a room at 75 

degrees, according to a study by the 

National Institutes of Health Clinical 

Center. Also, secretion of melatonin from 

the pineal gland on the base of your 

brain is interfered with by light at night. 

Nighttime eating might be due to an 

overly restricted daytime intake of food, 

which leads to you being ravenously hungry 

at night. It can also be caused by 

boredom or habit. Use the tips in this article 

to help you overcome binge-eating 

at night or to reduce the extra pounds 

that you get from it. 


10 

EASY-TO-FOLLOW 

STEPS TO 

Clean Eating 

by 

Susan Barnes 

Follow Us: 

Eating real, unprocessed foods can be quite a challenge these days due to modern 

food production. Read this article to learn your way around clean eating. 

Clean food refers to food that 

only contains one ingredient: 

itself. These clean single 

ingredients can be put 

together to create a tasty 

meal, like chicken, broccoli, sweet potato, 

spices, herbs and Himalayan rock salt 

to taste. Clean foods are ones that aren’t 

in a package with a bunch of other 

unpronounceable ingredients, and a list 

of others representing colors, preservatives, 

and artificial ingredients. To make 

this less complex, the following are 10 

easy step to help you get started with 

clean eating. Once you have decided you 

would like to eat clean and make improvements 

to your health they will be 

very useful. 


Going vegan is not an overnight process - it will take a lot of time and effort. This article will help you with 

pointers to start your way into veganism. 

 


1 

GET STARTED NOW 

Make today day one, rather than 

someday. Get your pantry cleaned out. 

Do it after you have eaten a meal so you 

will feel full and ruthless when it comes to 

throwing out things like biscuits and sweet 

foods. People often claim they need to eat 

all of these foods first instead of throwing 

things out before they get started on their 

new cleaning eating regimen. 

2 

REDUCE YOUR SUGAR INTAKE 

Reduce, or even better, eliminate 

soft drinks as well as sugar in your beverages 

and food. Staring by weaning yourself 

off of sugar over the course of a couple 

of weeks, since sugar is very addictive. 

Begin by reducing your sugar consumption 

by half that you take in your coffee 

or tea (if you drink these beverages) or 

in every other beverage. Stevia powder 

can be used instead, which is a natural 

herb sweetener (but it does have a different 

taste than sugar does), or you could 

add molasses to your beverages in the 

morning since there are minerals in it, or 

Manuka honey can be used in your coffee 

and oats. When you are mindful of making 

small changes and eliminating sugar 

it can help you achieve a healthy lifestyle 

and also be more aware of the foods you 

are putting into your body. 

3 

SUBSTITUTE WHEAT 

Try replacing wheat with buckwheat, 

brown rice or another carb. Wheat 

is mostly highly processed, which leaves 

out the roughage necessary for slowing digestion 

down. That results in your blood 

sugars spiking. 

92 


4 

EAT A CHEAT MEAL 

ONCE PER WEEK 

Eliminate eating junk food all the time. 

Instead, have a cheat meal once per week 

and enjoy it then. Having this one special 

meal per week will make your journey feel 

less like a marathon and more like a series 

of sprints, and you would be surprised 

just how easy it is to make your own fried 

chicken or homemade hamburger. 

5 

KNOW YOUR MACROS 

Familiarize yourself with your macros, 

since this information is very important 

in helping you achieve a healthy lifestyle. 

At every meal, select a protein, some fats 

and just one carb, whether eating at home 

or out. For example, if you buy a sandwich 

while out, ask for more filling, like chicken 

or egg, and more greens but just eat one of 

the slices of bread or half of one roll. 

6 

BE MINDFUL OF THE AMOUNT YOU EAT 

Pay attention to your portion sizes. Serve your dinner or lunch on smaller plates to 

help you manage the size of your portions. It is also surprising how easily your stomach 

can adjust to smaller portions and still become satiated. 


7 

DISTRACT YOURSELF 

Once you have finished a meal, it will 

take your brain around 20 minutes to finally 

realize you are full. There, after you 

have finished eating, instead of having an 

extra serving, distract yourself to help you 

take your mind off of food. Chew some 

sugarless gum, brush your teeth, make a 

phone call or something else that will distract 

you. 

8 

PREPARE AHEAD OF TIME 

In the evening, do some of your food 

preparation, like preparing a salad or boiling 

eggs and stake that with some buckwheat 

bread or toast for your lunch or 

another meal for the following day. Or take 

leftover vegetables and roast and put them 

into containers and freeze them. When 

you do this you can choose to eat healthy 

foods at snack time or for meals. 

9 

PURCHASE THE BEST QUALITY FOODS 

Make an investment in your health by eating the highest quality foods that you can 

afford. Purchase produce like organic meat, eggs, and vegetables whenever you can. You 

are definitely worth the investment, so don’t hesitate to spend extra money on high quality 

for yourself. 

94 


NO MEASURING AND WEIGHING 

Your life will be too stressful if you 

do. Measuring and weighing your food (or 

how much you weight) is too stressful and 

appear to have a negative effect on your 

attitude towards food. Have faith in yourself 

that our body will not let you down 

as long as you eat clean food. Also become 

aware of exactly what you are eating 

in terms of macros (carbs, fats, protein). 

Clean eating is actually a very basic concept. 

Clean eating, at its simplest, is all about 

eating “real” or whole foods or those are 

either minimally or not at all handled, refined 

and processed so that they are close 

as possible to their natural form. Modern 

food production, however, has become 

very sophisticated so that it can be very 

challenging these days to just eat whole 

foods. Fortunately, in this article we have 

provided you with all of the information 

that you need - just follow our easy tips on 

the best way to eat clean. 


TOP 5 

STRENGTH 

BUILDING 

HACKS THAT NEVER MISS 

Follow Us: 

by 

Michael Hall 

There are a lot of muscle and strength 

building approaches for achieving the 

fitness you’ve always wanted. Learn here 

the top strategies you can follow. 

If you have read a bunch of bodybuilding 

blogs and consider yourself 

to be an expert on all things 

related to anabolism, catabolism 

and making muscle gains, then you 

will agree that certain basic hacks can be used 

to achieve massive, fast strength and muscle 

gains that don’t ever go out of style due to them 

being scientifically designed to build strength 

and achieve muscle mass quickly. The following 

5 methods remain fairly constant across all 

of the literature. These strategies will help to 

build strength as well as long-lasting muscle. 

Keep them with you. 


There are many foods that boost your immune system and can help you be healthier. Some of these 

immune-boosting foods are listed in this article, read on! 

 

1 

PROTEIN IS AN ABSOLUTE MUST 

FOR BUILDING MUSCLE 

The more working out you do the more you 

will need protein. If you are not active then 

you will need less than a half gram of protein 

per pound of your body weight, but if you 

are shredding hard at the gym - then that 

amount needs to be doubled. Strength athletes 

need to aim to consume 0.8 grams of 

protein for every pound of body weight. So 

someone who weighs 178 pounds will need 

to consume 142.4 grams worth of protein. 

That is definitely a large amount of protein. 

However, you need to have the amino 

acids for building muscle. Whey protein 

shakes are an excellent way to consume 

more protein and a majority of bodybuilding 

experts recommend that you have a 

shake one hour prior and one right after 

working out. 

2 


DON’T LIFT FOR OVER ONE HOUR 

Whether you are doing cardio or resistance 

weight training, when you train for 

over 60 minutes at a time, your body starts 

to release a hormone called cortisol that is 

the enemy of muscle building and testosterone. 

That is why 50-minute sessions are 

performed by most weightlifters. Cortisol 

100 


gets released into the body whenever it feels stressed - emotionally, mentally or physically. 

So more is not better when it comes to weightlifting. It isn’t like running a marathon 

(which, by the way, breaks down muscle also). That is why it has been proven that the 

cortisol-stress response is minimized by 45-60 minute sessions. 

3 

SLEEP IS CRITICAL, SO 

GET PLENTY OF IT 

We only recover from our exercising and 

release IGF-1 which burns fat and builds 

muscle during one sleep phase - delta wave 

or slow wave sleep. This stage of sleep occurs 

several times per night when sleeping 

at least 8 hours and it is the final stage 

prior to REM cycles. If you are fortunate 

enough to sleep well, then you will have 

around 5 of those cycles and that night 

will be a maximum muscle building one 

for you. This is also when fat is burned. 

To get ripped, you will need to sleep for 

8-10 hours per night in order to experience 

maximum fat loss and muscle gains. 

You need to make sleep just as much of a 

priority as training is. Using either nutritional 

yeast or a green drink organic supplement 

is recommended in order to get 

all of the vitamins you need before going 

to bed and to get rid of nighttime cravings, 

as well as promote repair and sleep. That 

folate and B-5 in green drinks help you 

build muscle and sleep deeply. 

4 

BEFORE LIFTING DO PLYOMETRICS 

Plyometrics (which is jumping high 

onto boxes) is like working out before 

your workout and is used by big iron lifters 

and hardcore bodybuilders. Those 

types of exercises get the impulses in your 


muscle fibers working and also help recruit more muscle fibers for your body while 

you are lifting. Craig Stevenson, who has been a trainer for 20 years and holds a B.A. 

in Physical Education, says that doing plyometrics such as box jumps before you train 

your legs is an excellent way to force the muscles to recruit more fibers. Doing plyometric 

pushups before you train your chest will also set the stage for large electrical 

signals to be delivered by your body via your nervous system so that larger and more 

muscle fibers are recruited during your workout. Briefly put, doing plyometric before 

you lift is one way that is guaranteed to achieve mass muscle gains quickly, no matter 

which muscles you want to target. 

5 

USE YOUR FAVORITE PLAYLIST TO 

GET PUMPED UP 

Whether it is rap, techno, Bach, Drake, 

Metallica, Alice in Chains or whatever 

kind of music makes you feel like a 

real badass, you should have it play into 

your headphone. It will help you train 

happier, better and harder. Workouts 

are also better when you have your favorite 

playlist going, so play it over and 

over again because they really work. 

Set up your playlist so that your most 

motivating songs play when you are 

feeling challenged or tired. Before the 

most challenging set, maybe you should 

play the Rocky theme - if it works, definitely 

go for it. Do whatever works! 

When it comes to strength building and 

muscle building - there are many different 

approaches and styles you can take. 

However, there is one thing that stays 

constant, and that is the goal of achieving 

the best results - which is your dream 

body. The strategies that have been discussed 

in this article have been proven 

to produce great results, so get started 

working on them right away! 

102 


A 9-Part Walk-through Into Becoming 

by 

Susan Barnes 

Follow Us: 

Going vegan is not an overnight 

process - it will take a lot of time 

and effort. This article will help 

you with pointers to start your 

way into veganism. 

In spite of popular belief, plantbased 

diets aren’t all about 

eating a strict regime. You’re 

not going to be left with lower 

muscle mass. As long as 

you eat from the fundamental food sources, 

you can be entirely capable of enjoying 

a simple and a satisfying vegan lifestyle. 

Just because you embrace a vegan diet 

doesn’t mean you can’t ever eat another 

slice of pizza. A vegan diet is filled with a 

variety of foods that include all of the sinful 

foods you love. You won’t need a nutritionist 

or a trainer to become a vegan. 

You’ll just have to be motivated. Regardless 

of whether it’s for moral reasons or others, 

becoming a vegan is a transition that 

is life-changing. 

106 


Eating real, unprocessed foods can be quite a challenge these days due to modern food production. Read this 

article to learn your way around clean eating. 

 


1 

PACK ON RAW VEGAN PROTEINS 

Jennifer Johnson, aka JJ Dancer, 

trains Jenna Dewan Tatum as well as 

Jessica Alba. Using veganism, it’s about 

learning to eat right. When you fuel your 

body with the right plant proteins you’re 

not going to have to worry about muscle 

loss. Celebrity trainers say you can 

find plenty of protein from hemp, lentils, 

beans, tempeh, and grains. Raw protein 

sources include nuts, seaweed, broccoli, 

kale, spinach, seeds, and other veggies. 

You’re not going to have to dine on only 

veggies either, that’s a myth. Vegan meals 

can be as delicious as meat-based meals. 

Ally Ramser, a nutritionist, recommends 

that you choose foods you enjoy and that 

are delicious to you. Many people start 

with Mexican foods, others prefer Italian. 

Just experiment and try out different flavors 

to enjoy your vegan lifestyle. 

2 

AVOID FAKE MEAT 

If you’ve removed animal products 

from your diet and aren’t replacing them 

with the right foods, you’re going to have a 

negative reaction to veganism. You’ll need 

to make sure that you’re taking the time to 

replace animal products with healthier plant 

alternatives in whole foods. Avoid processed 

fake meats as much as you possibly can. 


3 

THE JJ DANCER METHOD 

JJ describes her technique as highly 

energetic, and high intensity focusing on 

the building up long and lean muscles that 

will melt the fat away. When paired with a 

vegan diet, you’ll have clear results and a 

clear and healthy mind and body. It’s easy 

to follow highly energetic dance routines 

that are derived from styles such as hip 

hop and jazz as well as salsa and ballet and 

a bit of belly dancing and even some booty 

shaking all incorporate the resistance 

bands, core, light weights, barre and mat 

workouts as well as calisthenics, kickboxing, 

circuit training and step aerobics. 

4 

PREPARE AHEAD 

Cooking your vegan dishes isn’t going 

to require you being chained up in the 

kitchen. It takes little preparation and it will 

go a long way. Ally Ramser, a nutritionist, 

tells how she has done it: Keeping cooked 

quinoa and brown rice stocked in the fridge 

gives a base that is always ready. That’s the 

time-consuming part, just add some veggies 

and some seasonings. Sip on smoothies for 

your breakfast as these are quick and delicious 

to feed a body some healthy nutrients. 

5 

FIND A VEGAN PARTNER 

You can become overwhelmed by 

the changes in your lifestyle. Find a partner 

when you begin. A partner will make 

it easier, give you accountability and help 

you. This can make it easier to stick with it. 

6 

KNOW YOUR MOTIVATION IF YOU 

GO FROM VEGAN 

Understand why you’re choosing vegan. 

Many people do it to lose weight or a dress 

size. Others choose it for compassion over 

living animals. Still, others choose it to be 

promoting green living and eat a sustainable 

diet. Know why you’re doing it. 

108 


7 

VEGAN VS. VEGGIE 

So, what is the difference between 

a vegetarian and a vegan? Vegetarians 

only take meat out of their diet. They can 

eat milk, eggs, and cheese. Vegans, eat 

nothing that is from animals whatsoever. 

Vegan diets are healthier as the vegetarians 

still eat a lot of dairy. Dairy is very acidic 

to the human body and it can also contain 

hormones as well as chemicals like pesticides 

and even antibiotics. If you start off 

as a vegetarian, this is a great foundation 

from which to build into a vegan. It’s a lot 

easier and less intense. 

8 

VEGAN SAVES ANIMALS 

For every vegan, 7,500 animals are 

saved from slaughter! It can be fun to 

change from meat eating to vegan. Do the 

research, try some favorite meals with a 

vegan twist, try different cuisines and keep 

in mind why you’re doing it. Regardless of 

whether you’re doing it for a dietetic reason, 

or others, you can find many great 

benefits in veganism. 


9 

RICH PLANT PROTEINS 

Pure Planet believes that keeping 

your foods raw, foods that aren’t heated 

over 118°F, will increase the bioavailability 

of the nutrients in the foods. Per 

the paper that is published in Medical 

Hypotheses, a diet that features vegan 

proteins should lower your serum lipid levels, 

improve your weight loss, and help you 

lead a healthier lifestyle. Consider quinoa, 

this is a plant protein domesticated over 

3000 years ago right in the Andes, doctors 

wrote about it in Food and Chemical 

toxicology studies and found that the cereal 

had many chelating as well as antioxidants 

and antiradical as well as power and 

plant proteins that helped chemopreventative 

and anticarcinogenic effects on stress. 

Plants can be a complete protein, light 

chocolate mocha or even a strawberry 

mango that is sweetened with lo han and 

stevia will be different from others. Using 

certified organic ingredients will help to 

supply sixteen grams of complete plant 

proteins. Pure Planet will add to this the 

information of super green foods as well 

as adaptogens that make it a smoothie 

that is fortifying and metabolic and 

circulatory enhancing including Omega 

3s and fibers as well as phytochemicals 

and antioxidants that include eleuthero, 

chlorella, maca, spirulina, best fiber, broccoli, 

cordyceps, and kale. When you keep 

your muscles building in lieu of shrinking, 

it is a fundamental building block 

and even anti-aging and the Pure Planet 

shakes and smoothies are a vegan choice. 

Just as with other lifestyle changes, becoming 

vegan will take some time to get used 

to and see if it works for you and if you 

can stay motivated. It’s not easy, one way 

works for all method and there are many 

ways to go about it. These ideas will help 

you to get started on your journey. 

110 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

The April 2018 edition of 

Gut Health Problems 

114 will be available this March spring. 2018 

• REASONS TO EAT MORE SWEET 

POTATOES 

• WAYS TO CURB YOUR HUNGER PANGS 

• BEST AND WORST FOODS FOR 

DIGESTION 

• THINGS YOUR TONGUE IS TRYING 

TO TELL YOU 

• REASONS TO GORGE ON 

STRAWBERRIES 

• TRICKS TO OUTSMART CRAZY 

PERIOD CRAVINGS 

• SECRETS TO NEVER KEEP FROM 

YOUR DOCTOR 

Follow Us:

Gut Health Problems March 2018

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