Discourse on Conversation
Talking ??
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Constipation to be specific. Nearly 20% of Australians are dealing with it often?
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If you experience any of the following frequently – talk to a Doctor & Dietitian for assessment & management:
• Hard or small stools
• Straining
• Irregular or infrequent movements
• Still feeling full or bloated after movements
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Any or all of the following can contribute to constipation; gut microbiota balance (good/bad bacteria), stress, medications, pregnancy, irregular toilet routine, lack of exercise and low fluid intake.
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In more recent times, popular diets have led to a drop in fibre intake. Use of high protein, lower carb diets, low FODMAP diets and exclusion of grains (like in the Paleo diet) can increase your risk of constipation.
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Fibre intake must be adequate and balanced:
• Insoluble fibre helps adds bulk speeds up transit time and removes toxins. Insoluble fibre is found in good amounts in wheat based breads and cereals, wholemeal pasta, quinoa and wholemeal cous cous.
• Soluble fibre draws water into the stool to help movement. Some soluble fibres are also Prebiotic fibres and act as the food for good bacteria to improve bacteria balance in the gut and our stools. Soluble fibre is found in good amounts in oats, fruits with the skin on, vegetables and legumes
• Both insoluble & soluble ferment in the large intestine (AKA Colon) to make short chain fatty acids which aid digestion and movement.
• 30g per day is the broad recommendation but the ideal amount does vary per person (I need more than this for example)
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So much to say on this topic that it actually won’t fit in this 1 post! I shall post practical strategies tomorrow morning
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For now here is my high fibre cereal thanks to the range from @barleyplus @freedomfoods. Amazing Dietitian @drjoannamcmillan helped formulate these products ??
Well folks, have you ever found yourself staring at your closet full of clothes only to feel like you have nothing to wear? It’s a classic dilemma that many of us face on a regular basis.
I mean, it’s like our wardrobes are a treasure trove of potential outfits, yet somehow we always seem to default to the same old favorites. It’s like having a pantry stocked with ingredients but still ordering takeout every night – a wasted opportunity!
But fear not, dear readers, for there are ways to break out of this fashion rut. One simple trick is to try mixing and matching pieces in new and unexpected ways. That dress you always wear with heels? Try pairing it with sneakers for a casual-cool look. And those jeans you only wear with a basic tee? Add a statement blazer and watch your outfit go from drab to fab in no time.
Don’t be afraid to experiment with different styles and silhouettes either. Maybe you’ve always been a skinny jeans kind of gal, but a wide leg pant could be just the thing to refresh your wardrobe. And who says you can’t wear sequins during the day? Throw on a sequin top with your favorite jeans for a playful twist on daytime dressing.
So next time you feel like you have nothing to wear, remember that the possibilities are endless. With a little creativity and a willingness to step out of your comfort zone, you’ll have a closet full of outfit options just waiting to be discovered. And who knows, you may just find a new favorite outfit in the process. Happy styling!
