Digestion Report

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Welcome to Nathane Jackson Fitness Inc.

As my thanks for signing up for my monthly newsletter, please accept what I hope youll find to be an invaluable gift. For over a decade it has been my passion to help people all over the world reach their health, wellness and fitness goals, using the most effective strength & conditioning protocols and holistic lifestyle practices available today. I created this gift for you because it genuinely has the potential to save your life. This is a bold statement, I know, but with more than 70 percent of the bodys immune system located in the digestive system, it is more clear than ever that what we put into our body has an innate relationship with how our bodies function, both in the short term and over the course of our lives. Again, I thank you for allowing me to be a part of your wellness journey and I hope you enjoy the information in this report. Yours in health,
Nathane L. Jackson cscs
Copyright 2013. All rights reserved. NATHANE JACKSON FITNESS INC. www.nathanejackson.com
YOU ARE WHAT YOU EAT

Digestion for Optimum Health
WHAT IS DIGESTION? Digestion is the process of breaking down the food we consume into nutrients that our body can absorb into the blood, creating energy, repairing old tissue and building new tissue, while effectively eliminating waste. WHY IS ABSORPTION IMPORTANT FOR OPTIMAL DIGESTION? Digestion relies on the availability and release of enzymes along with digestive juices being secreted in sufficient amounts for nutrients to be broken down and optimally absorbed. The process of absorption is also dependent upon the health of finger-like projections called villi, which are found in the intestinal lining. These villi can be damaged by such factors as poor diet, medication use and stress. Our body and all its systems are designed to function efficiently while being in sync with one another. This balance, or homeostasis, can be maintained or destroyed depending on the food we eat, the beverages we drink, the air we breathe, the products we put on our skin and hair, the environment we live in, our thoughts, and whether or not we exercise. All of these elements, and more, play a role in optimal digestion. Since, 70 to 80 percent of our immune system is found in our digestive system, Hippocrates saying, Let food be thy medicine and medicine be thy food could not be more true. A CLOSER LOOK AT THE PLAYERS INVOLVED IN DIGESTION The Brain I am willing to bet that at one point or another, we have all walked by a restaurant or bakery and smelled something that caught our attention. Or maybe one of those melt in your mouth commercials that depict a freshly baked cookie or pastry being pulled apart, steam rising as the soft dough stretches thin before lightly crumbling. The pleasant aromas and appealing sights of food triggers the occipital lobe located in the rear of the brain, sending a signal that activates the secretion of saliva from the glands in the mouth and the
3 gastric juices in the stomach. At this point, whether we consume the food or not our digestive process has begun. Tips
All of us can do a better job of scheduling time to sit down and eat a meal. Society has made it a norm to eat on the run. The best advice is to just park it! Since we are always on the go or thinking about our next task it is best to take a few deep breaths to calm ourselves before picking up a fork, allowing the parasympathetic nervous system to activate. By doing so the body will enter a more relaxed state, referred to as rest, digest and make babies as opposed to the fight or flight response that coincides with the sympathetic nervous system and can interfere with digestion. Take away all of the extra emotions and added stresses from meal time and let your digestive system do what it needs to do, which is digest. It is important to take your time while eating. Eat slowly and connect with your food. This is also a great time to spend with family and friends (as long as they dont stress us out) but eat alone if preferred. The key is to slow down and enjoy the food we eat. We will eat much less if we eat slower, so put your work away, pay the bills later and watch television some other time.
The Mouth Our mouth contains the only set of teeth in our body so it is important to chew the food we eat thoroughly to kick start the digestive process. The act of chewing (mastication) is aided by the only moveable bone in the cranium (the mandible bone, aka the jaw bone). This is known as the mechanical breakdown of food which turns the food into a paste that will be smoothly transported throughout the digestive system. The easier it is for our body to break down food, the faster the nutrients will be absorbed and utilized wherever needed. The mouth has its own gland that secrets digestive juice in the form of saliva, which contains an enzyme called amylase, which breaks down starches. Since starches are not broken down further until they reach the small intestine, it is important to chew our food well to create the paste I mentioned earlier in order to get the most function out of saliva. Saliva also contains a very small amount of lingual lipase which is an enzyme that breaks down fats. Saliva provides lubrication to help the paste now called a bolus, to travel smoothly down the throat into the esophagus. Our saliva contains antibodies such as lysozymes and Immunoglobulin A (IgA), both of which provide a level of protection against certain kinds of bacteria and viruses. Tips
Chewing food a few more times than you normally do is beneficial. There is no need to count the number of chews, but be mindful before swallowing and give it a few more for good measure.
The Esophagus The esophagus is a hollow muscular tube which propels food and fluid toward the stomach. This transportation is achieved by esophageal peristalsis - the coordinated muscle contractions of the esophagus. The environment in the esophagus is alkaline (~7.34 pH) making it sensitive to low pH (acidic) substances. I will provide further insight on this when we look at the role of Hydrochloric Acid (HCL) in the stomach, but in the mean time, there are also muscles at the end of the esophagus whose job is to prevent acid created by the stomach from travelling upward into the area of the esophagus called the lower esophageal sphincter (LES). The Stomach Parietal cells located in the stomach secrete hydrochloric acid (HCl), which raises the stomachs acidity (pH) level and helps to kill any bacteria that may have been ingested. HCl in the stomach converts pepsinogen (secreted by the chief cells) into pepsin which is used to break down proteins into amino acids. This chemical process actually starts while chewing food, so the acid environment is prepped and ready when the protein arrives. This is also important because protein digests relatively slowly over the course of three to four hours with plant based proteins digesting a little faster. The parietal cells also produce intrinsic factor, an important protein that binds with vitamin B12 and helps absorb it into the small intestine. Vitamin B12 is necessary for red blood cell (RBC) production. Red blood cells play an extremely important role in the body while picking up oxygen from the lungs and carrying it to all of the other cells of the body. A B12 deficiency is one of the causes of anemia which many people with poor diets, poor digestion, or poor nutrient absorption have a greater chance of suffering from. In addition to the chemical process, there is a mechanical breakdown in the stomach that occurs due to the churning of the stomach muscles. The remaining soup-like mixture, that was once a bolus is now called chyme, is squirted through the pyloric sphincter into the first section of the small intestine (the duodenum) via the similar peristaltic contractions we saw in the esophagus. One last very important aspect of the stomach which helps prevent conditions such as ulcers and stomach cancers is the role of stomach mucosa (gastric mucosa). The gastric mucosa coats the inner lining of the stomach, providing protection from the HCl, which could very well eat away at the stomach under the right circumstances. The gastric mucosa also provides lubrication for chyme to move smoothly through the stomach. Before we talk about all the important functions that take place in the duodenum, lets revisit the role the lower esophageal sphincter (LES) plays in relation to HCl. When the LES is weakened, the result is often Gastroesophageal Reflux Disease (GERD), consisting of such conditions as heart burn and acid reflux. The LES is weakened by low
5 stomach acid levels, which allow the HCl (low pH) to splash up and into the esophagus which has a higher more alkaline pH environment causing a burning sensation and what we know as either heartburn or acid reflux. The conventional treatment for this is to suppress stomach acid with antacids, but in most cases it is actually better to stimulate HCl production through supplementation and proper eating practices. It isnt usually a problem of excess HCl trying to find its way out of the stomach, but rather low levels of HCl splashing around in the stomach. Roughly 90 percent of the people with stomach issues have an underactive stomach; therefore antacids should not be taken. Some other substances that weaken the LES are caffeine, alcohol and, surprisingly so, mint. Unfortunately, HCl levels naturally diminish as we age but there are many ways to support the stomach and increase the level of stomach acid. Low stomach acid or an underactive stomach can lead to an overgrowth of bacteria, which can potentially compromise the small intestine. On the other hand, bacterial growth can also occur if too much food is consumed at a single meal or if not enough time is given for stomach acid to replenish itself between meals, resulting in an unfavorable ratio of food to stomach acid. Other factors that play into an underactive stomach with regards to low HCl levels are inefficient peristaltic contractions, poor mineral absorption (zinc, calcium and manganese) poor digestion of protein resulting in gas, bloating and nutrient deficiencies. Tips A few ways to maintain adequate levels of the stomachs Hydrochloric Acid (HCl) Allow plenty of time (about 4 hours) to pass between meals. Yes, I said 4 hours. Dont worry no one will starve to death. Limit the size of meals. With todays serving sizes in restaurants it is no wonder why most people overeat. Its okay not to finish everything on our plate. A great rule to live by is to eat when hungry and stop when starting to feel satisfied. This will take some practice if poor eating habits exist but learning to function while hungry is actually a good thing to feel and master. Eliminate all activity while eating meals, relax, connect and enjoy the food. Toxic emotions and stress can shut down the parasympathetic nervous system that is responsible for digestion as well as affecting the circulatory system and the endocrine system (adrenals). Refrain from drinking water twenty minutes before a meal and twenty minutes after a meal to allow digestive juices and enzymes to do their job without being diluted. Food combining: This is not a popular or well practiced approach, but it is worth mentioning anyway. Negate combining protein (meats) with starchy carbohydrates (Potatoes/yams/ rice etc) as this combination wrecks havoc on the digestive system. Instead, combine protein with fats and/or vegetables. Always consume fruit on their own separate from meals. If digestion is good we can be a little more relaxed with food combing rules, unless signs of discomfort or undigested food are noticed in the feces.
Food Sequencing: Consume foods in the order of the time it takes to break down and digest them. Start with faster digesting foods first, then to slowly digesting foods last; 1. Liquids: Pure liquids digest in roughly 20 minutes. 2. Fruit: Eat fruit on its own, ideally in between meals. 3. Vegetables: Vegetables digest quickly unless they are high in fiber which slows digestion slightly. 4. Starchy carbohydrates 5. Starchy carbohydrates combined with legumes 6. Protein 7. Fats and oils A Betaine HCl supplement can be taken to increase stomach acid, but remember if we dont fix the problem we are just treating the symptoms. Repairing damaged stomach lining Supplements such as L-glutamine, N-Acetyl Cysteine (NAC), R-Alpha Lipoic Acid and aloe vera juice can be helpful. Please consult with a professional before taking any supplements. Foods: Raw cabbage juice, foods high in NAC such as organic free range grass fed meats, fish and poultry, whole grains, vegetables such as broccoli, onions, red peppers, Brussels sprouts and nuts. Slippery elm bark and foods high in Alpha Lipoic Acid, such as organic free range grass fed red meat, spinach and broccoli.
The Duodenum The duodenum (indicated in orange on diagram) is the initial part of the small intestine that receives the chyme from the stomach. It deserves its own section, as the duodenum is sometimes called the hub of the digestive system. The pancreas (yellow), gallbladder (green) and liver all work together to further breakdown proteins, carbohydrates and fats within it. The liver creates bile salts from cholesterol and delivers them to the gallbladder where it is stored. When food approaches the small intestine, the gallbladder then secretes the bile to help emulsify fats. If the liver is overloaded with toxins from poor nutrition, environmental toxins, destructive thoughts or substance abuse then the bile may become contaminated. Poor bile quality can lead to pain, cramping, diarrhea and constipation along with more serious issues as stone formation and gallbladder attacks. The duodenum is an alkaline environment so the pancreas secretes bicarbonate to alkalize the acidity of the chyme it received from the stomach. The pancreas then releases its
7 enzyme rich juice containing lipase for fats, protease for proteins, amylase for carbohydrates and sucrase for sugars (lactase may also be included). These enzymes act as helpers to breakdown the chyme and allow the nutrients (with the exception of the long chain fatty acids from fats and oils) to be absorbed through the wall of the intestine into the portal vein and then be transported to the liver for processing. *As a side note, the pancreas also secretes the hormones insulin and glucagon for balancing blood glucose levels.
Tips Rotating the foods we eat every five days is best. This practice is often difficult, so just be sure to incorporate a variety of foods as much as possible. Many of us are like pre-programmed robots when it comes to the foods we eat, but the variety will not only help protect our digestive enzymes from wearing out but also ensure we are consuming a wide array of nutrients. Cleansing and detoxifying both the gallbladder and liver can be very helpful in resetting these organs when they become tired and overworked. *Please seek out a professional who specializes in detoxification and cleanses, which can be very dangerous if done improperly. Excess alcohol consumption stresses both the pancreas and the liver, interfering with their respective roles in the body. Taking a digestive enzyme supplement before meals will help the pancreas breakdown food. Bromelain in supplement form (or from pineapple) and papain from papaya can also be used to help digest proteins.
The Small Intestine Most digestion and absorption occurs in the small intestine. The small intestine is roughly 20-25 feet long. It is similar to the esophagus and the stomach in that peristalsis occurs within it to help move the chyme through one end to the other. The villi and microvilli that line the intestinal walls help to grab and absorb the majority of nutrients such as minerals, monosaccharides, water soluble vitamins, amino acids, bile salts and vitamin B12 (with intrinsic factor), and then send them to the liver for processing through the portal vein. Once these nutrients have passed through the liver for processing, the liver sends the nutrient rich blood to the heart to be pumped out to nourish the entire body. The longer chain fatty acids (majority of fats), fat soluble vitamins and cholesterol take a different route, bypassing the liver via the lymphatic system (lymph), which then empties
8 into the already nutrient rich blood that came from the liver, and then goes directly to the heart for distribution. Once the intestines have taken all the useable materials out of the chyme, the remaining indigestible matter is pushed toward the large intestine eventually to be excreted. Many people suffer from anemia, a decrease in the red blood cells or hemoglobin due to the inability of the intestines to properly absorb vitamin B12, and a possible deficiency in folic acid and/or iron. Whether the poor absorption of B12 occurs from insufficient intrinsic factor being secreted by the parietal cells of the stomach, or if there is a deficiency in vitamin B12 from ones diet, such is often the case with vegans who dont take the necessary steps to make sure their B12 levels are optimal. *People who have been vegan for a few years may possess blood work that states they have adequate vitamin B12 levels but we need to be aware that B12 can actually be stored in the body for roughly three years (depending on the quality of their diet before they went vegan). Even those who eat meat and dairy are not out of the woods as intrinsic factor must be present for vitamin B12 to be absorbed by the small intestine. Sublingual (under the tongue) vitamin B12 supplements are available, and it is found, in small amounts, in organic produce - especially root vegetables, as B12 is absorbed by the plant from the soil. Symptoms of anemia include tiredness, shortness of breath, low hemoglobin, low levels of white blood cells and platelets, pale skin, a sore tongue, diminished appetite and weight loss, tingling in hands and feet, memory loss, irritability, mild depression, dementia and yellow-blue colour blindness. If anemia is not treated, it will eventually cause neurological and digestive damage. People suffer from a wide array of food allergies and sensitivities. This is mainly due to poor nutrition, sloppy eating habits and low quality food. A food allergy is an immediate reaction from the immune system after eating a certain problem food. Such reactions include digestive problems, hives, and swollen airways and, in severe cases, a life threatening reaction called anaphylaxis. A food sensitivity usually occurs gradually over time, taking hours or even days to present itself. Leaky gut (see diagram included) is another common issue occurring among people. It is the increased intestinal permeability caused by damage to the intestinal lining, usually from chronic inflammation, food sensitivities, taking large amounts of nonsteroidal antiinflammatory drugs (NSAIDS), cytotoxic drugs, radiation, antibiotics, birth control pills, antacids, excessive alcohol consumption, excessive stress or compromised immunity. The damage to the intestinal lining decreases its ability to filter between needed nutrients and undigested proteins. As a result, some bacteria, toxins, undigested proteins, fats and waste not generally permitted to pass through the intestinal lining "leaks" out of the intestines and into the blood stream. This triggers an autoimmune reaction (the body attacking itself), which can lead to gastrointestinal problems including inflammatory bowel conditions like crohn's disease, celiac disease, and irritable bowel syndrome, as
9 well as rheumatoid arthritis, asthma, abdominal bloating, excessive gas and cramps, fatigue, other food sensitivities, joint pain, skin rashes, and other autoimmune disorders. There are a few tests available that can be used to paint a better picture and identify which foods are the culprit in causing food sensitivities and allergies. It is best to consult with a Naturopath or a nutritionist who is able to order these tests for you and review the results with you. Another option would be to work with a nutritionist to take you through a proper food elimination diet protocol which also includes the appropriate reintroduction of foods.
http://www.immunoscienceslab.com
10 The Liver The livers job is similar to an army General as it directs how things are to be run. It is responsible for roughly 500 functions in the body, most important being maintaining a healthy metabolism. The liver is essential in building, cleansing and maintaining the body; it is a storage centre for glycogen and a distribution centre for amino acids. Nutrients that are absorbed through the walls of the small intestine are transported to the liver via blood in the portal vein. The liver then filters out the majority of nutrients from the blood and decides what to do with them depending on what the body needs.
With a healthy liver, sugars in the blood directed from the small intestine are either utilized, or if there is an excess, they can be stored as glycogen for use at a later time when the body needs a little energy, in the form of glucose. This is a key process in regulating blood sugar (glucose) levels as a compromised liver may be unable to perform this task, resulting in the saturation of blood glucose. When a flooding of glucose occurs and the liver is not able to filter it before circulating it throughout the body, the pancreas has to release a hormone called insulin in order to bring the blood glucose back down to a normal level. Unfortunately, when the cells have reached their limit of glucose, the glucose that cannot be used is converted to fat and stored in the body through a process called lipogenesis. The liver is also responsible for filtering out toxic materials such as insecticides, pesticides, food additives, drugs, alcohol, caffeine, nicotine along with breaking down any excess hormones. The toxins the liver cannot filter are set aside and stored in the bodys fat cells to be dealt with at a later time. If there is an overload or back up of toxins or even a deficiency in antioxidants, vitamins A, C, E, selenium and zinc to name a few, the liver will be susceptible to free radical damage causing many conditions like cirrhosis, constipation, amplified PMS, diabetes, cancer and so on. Tips Herbs for liver health and digestion o Bitters (ginger, cardamom, cinnamon, hyssop leaf, angelica root, juniper berry), stimulates the liver to produce bile, Milk Thistle, Dandelion, Artichoke and Licorice. The liver is an extremely important organ as it provides over 500 functions to the body. Often the liver can get overworked and compromised due to poor diet, lifestyle and environmental factors to name a few. People often purchase over the counter liver cleanses from the drug store in hopes of repairing their liver but frequently end up doing more harm than good. Even with the recommendations of natural herbs to relieve symptoms, please seek out professional help, as an under - functioning liver almost always involves a deeper underlying issue.
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The Large Intestine & Colon The large intestine and colon are designed for eliminating waste quite the opposite of the other components of digestion mentioned above, which are designed to breakdown and absorb nutrients. At this point, the majority of nutrients, vitamins and minerals are taken from the chyme. The mass that remains consists of fiber and left over water. The remains have to travel through the Ileocecal valve, which separates the small intestine from the large intestine. When functioning properly, the valve prevents any bacteria in the large intestine and colon from entering the small intestine. The large intestine acts like a sponge and absorbs water from the remaining food mass, resulting in the mass becoming more solid. There are both good bacteria and bad bacteria present in the large intestine/colon. Both are necessary for maintaining optimal digestion, with the healthy ratios being roughly 75:25 percent of good to bad bacteria. Microflora located in the large intestines/colon breaks down any leftover undigested food. However, if this is occurring at this stage chances are an organ(s) upstream isnt functioning as well as it should be. Undigested food at this point can cause gas and bloating from fermentation. The flora helps to prevent growth of harmful microbes/bugs (i.e. yeast, such as candida, and colitis). Fiber plays an important role in not only keeping bowl movements regular but also in the health of our large intestine/colon. Thankfully fiber can be found in many of the whole foods we should be consuming on a daily basis. The soluble fiber (i.e. the flesh of the apple) dissolves in water to form a gel-like substance regulating blood sugar and lowering cholesterol levels while the insoluble fiber (think the skin of the apple) acts like a scrub brush to clean the walls of the colon to break up any toxins and bulk up the stool. The bacterium, which naturally lives in the colon, attaches to the solids and begins to grow. This growth breaks the solid down so it can be passed later as feces. The Institute of Medicine recommends a daily allowance for fiber of 38g for men and 25g for women under the age of 50 (30g and 21g for those 51 years of age or older), but people should be consuming closer to 40g per day to ensure optimal health. Unfortunately, North Americans on average only consume about 14g of fiber per day. With more fiber comes the need to drink more water. Water aids in digestion by helping to absorb food and it transports all nutrients in the bloodstream. Water is also essential for getting rid of waste and it helps relieve constipation. When the body is dehydrated, the first place it goes to get water is the lower intestines resulting in constipation. Goblet cells are present in the colon and their job is to secrete mucus, from fatty acids, to lubricate the colon permitting easier passage of stool.
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Tips Probiotics and Prebiotics o Probiotics not only help with the digestive system by keeping up the ratio of good bacteria to bad bacteria in check, but they also help with urinary health, womens health (yeast infections) and immunity. A large amount of probiotic strains is ideal when purchasing a probiotic, ideally upwards of 50 billion strains per serving. Make sure the probiotic you buy has both lactobacilli acidophilus (small intestine) and bifidobacteria bifidum (large intestine). Probiotics are considered natures original form of antibiotics. However, prescription antibiotics are designed to wipe out all bacteria in the gut, both good and bad. Fermented and Cultured foods are a great source of probiotics, such as kimchi, sauerkraut, apple cider vinegar, miso, pickles, yogurt and kefir. Avoid cultured yogurts and kefirs with added sugar if your main goal is to feed the good bacteria in the gut, as sugar feeds the bad bacteria. Attributes of good stool. 1-3 Bowel movements per day. Four is most likely too many Feeling the urge to go but not urgent Medium brown coloured Not smelly No straining No streaks Floats but not after flushing No undigested food (except corn and seeds) *Review the diagram at the end of this report to see what our stool says about our health. o Prebiotics - are fuel for your good bacteria (bifidobacteria and lactobacilli). Food sources of prebiotics are bananas, apples, most berries, artichokes, asparagus, jicama, leeks, garlic, spinach, whole grains, beans, lentils and split peas.
ELIMINATION, THE FINAL FRONTIER Elimination is just as important as the food we eat, how efficient we digest it and how well we absorb it. If you are not taking the necessary steps to promote a healthy digestive system then many illness can arise from fermentation and constipation. Constipation can cause hemorrhoids, rectal prolepses, anal fissures, fecal impaction and bowel perforation. In addition to not chewing your food thoroughly, eating too much or to often, low stomach acid and poor stress management those who lack physical activity, not
13 consuming enough fiber, not drinking enough water, taking anti-depressants, antibiotics, narcotic pain medications (such as codeine), PMS, pregnancy and hypothyroidism can all negatively effect your digestion. Try this at home bowel transit time test for your self to see how well you are actually eliminating. To see how well your digestive system is functioning at your next meal: 1. Consume either a red beet or a serving of non GMO corn. Record the time at which you ate either of these foods. 2. Every time you have a bowel movement, check your stool to see if it is a deep red colour or if you can locate any pieces of undigested corn. 3. Once you locate either, record the time and the number of hours that passed. This is your transit time. If the transit time is less than 12 hours, you may not be absorbing all your nutrients. If the time is 12-18 hours, then this indicates a very efficient digestive system. If 18+ hours pass then your digestive system is compromised and there is food fermenting in your colon.
WHAT YOUR STOOL SAYS ABOUT YOUR HEALTH

Poopie Line Up (from left to right) The image below is from Paul Cheks How To Eat Move and Be Healthy Sinker n Stinker This guy is named as he behaves. He is like a smelly piece of black coal that sinks to the bottom of the bowl after an arduous attempt to squeeze him out with tremendous force. His appearance is due to an over exposure to toxins such as processed foods, environmental toxins and medical drugs. The Swimmer This guy is light in color and floats. He is a pain to flush. His appearance is due to a high content of undigested fat. Bodybuilder This dude is JACKED! He is typically big and round. He makes you strain to get him out of ya. If you pop a blood vessel in your eye ball when you poop, youve probably met this guy. His appearance is due to eating too many protein bars and shakes. Pellet Man Looks like rabbit poop. His appearance is due to altered states between peristalsis and dehydration. Diarrhea If youre sliding into first, and you feel something burst This guy needs no introduction. His appearance is due to your crappy diet and your bodys attempt to purge you of it.
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The Flasher If you can identify what youve eaten by looking at your poop, you are being flashed! Undigested food particles making an appearance in your bowl is a sure sign that this guy has crashed your party. His appearance is due to food intolerance and an inflamed gut wall. The Poopie Policeman - This guy is The Man! He is what all of our poop strive to look like. He is well shaped (with a consistent contour), passes easily, light brown in colour, smells earthy not foul, yet he floats but not too much.
HOW DOES STRESS AFFECT DIGESTION? When stress activates the "flight or fight" response in our central nervous system, digestion shuts down because our central nervous system decreases blood flow preventing the contractions of digestive muscles, and reduces the secretions needed for digestion. Stress can also cause inflammation of the gastrointestinal system resulting in being more susceptible to infection and disease such as peptic ulcers, ulcerative colitis, irritable bowel syndrome and esophageal reflux. Stress can cause the esophagus to go into spasms and weaken the lower esophageal sphincter which prevents stomach acids from entering. It can decrease the acid in our stomach as well as mucus production causing indigestion and damage to the stomach lining. Stress affects the colon resulting in diarrhea or constipation.
IS YOUR CURRENT DIET KILLING YOUR CHANCES OF GOOD DIGESTION? When it comes to optimal digestion, there is no room for poor quality foods like processed frankenfoods, refined sugar, commercial meats, poultry and fish, excessive alcohol, drugs, nicotine, caffeine, tap water and soda. Instead, replace these nutrient deficient foods with nutrient dense foods, such as locally grown organic fruits and vegetables, leafy greens, tubers, free range and grass fed organic meats and poultry, whole grains, legumes, sprouts, fermented foods, nuts, seeds and purified water.
EXERCISE Exercise as part of a healthy lifestyle helps with digestion and elimination. However, Intense or prolonged bouts of exercise may negatively effect digestion in some people and it is best to avoid exercise immediately following a meal.
15 YOGA Yoga aids digestion: the bends, twists and stretches all help to tone internal organs, detoxify, and improve digestion. Combine this with deep breathing as the body will oxygenate by softening the muscles helping us to go farther in our stretches which further aides digestion. This also brings prana (life force energy) to these areas which promote healing.
Triangle pose - Improves digestion, stimulates appetite and alleviates constipation.
Forward Bending pose - Relieves digestive problems like constipation.
Wind Relieving pose - Improves gastrointestinal problems
Spinal Twist pose - Massages the abdominal organs, alleviating digestive ailments.
Camel pose - It stretches the stomach and intestines, alleviating constipation.
16 CONSUME MORE ALKALINE FOODS When our body is in a good alkaline balance and we feed it alkalizing foods, it can spend less energy on trying to maintain homeostasis and more energy on boosting immune defenses.
Acidic vs Alkaline foods Acidc pH 3.0 4.0 5.0

Sugar Beer Chicken Cooked Beans
Neutral pH 6.0 7.0 8.0

Apples Almonds Carrots Tomatoes Cabbage
Alkaline pH 9.0
Celery Lettuce Green tea Olive Oil Broccoli Spinach
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High Alkaline Ionized Water
Soda Reverse osmosis Cheese Distilled & many Pasta Bottled waters Pastries Shelfish Beef White Bread Coffee
Tea Most Tap Water Fish Eggs Most Grains Fruit Juices
There you have it. Thank you for taking the time to read through this digestion report. I hope it has left you with a better understanding of how your digestive system functions and has offered you some valuable tips to keep it running optimal. I also appreciate you for subscribing to my website and newsletter and it is my goal to share much more information with you in the future on topics such as holistic nutrition, strength & conditioning, yoga, meditation and corporate wellness. Are we connected on social media? Twitter Nathane_Jackson Facebook Nathane Jackson Health & Wellness YouTube NateJacksonFitness Google+ Nathane Jackson Please feel free to share this report with any friends, family members or coworkers who you think may benefit and all I ask in return is that you suggest they visit my website. http://www.nathanejackson.com/
(This report is free and cannot be resold.)

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Welcome to Nathane Jackson Fitness Inc.

Nathane L. Jackson cscs

YOU ARE WHAT YOU EAT

WHAT YOUR STOOL SAYS ABOUT YOUR HEALTH

Triangle pose - Improves digestion, stimulates appetite and alleviates constipation.

Forward Bending pose - Relieves digestive problems like constipation.

Wind Relieving pose - Improves gastrointestinal problems

Camel pose - It stretches the stomach and intestines, alleviating constipation.

Acidic vs Alkaline foods Acidc pH 3.0 4.0 5.0

Neutral pH 6.0 7.0 8.0

(This report is free and cannot be resold.)

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