Let's talk about 💩?

August 21, 2023

Six things you need to know!


Constipation is a common digestive issue that many people struggle with! It is typically defined as having < 3 potty stops per week. However, it can also be characterized by having dry, hard, and difficult-to-pass stools, straining, or feeling like you need to be completely emptying. 


Most people struggling with this are either not eating enough fiber, having days without sufficient fluid intake, being sedentary, or not eating enough food/volume. (Sometimes, it’s related to specific medications/vitamins or medical conditions.)


What to do if this topic pertains to you?

  1. Increase Fiber Intake: *gradually* increasing your fiber intake can help soften your stool and make it easier to pass. Below are some great foods to incrementally add to your week: 
  • Oatmeal (1 cup cooked) - 4 grams of fiber
  • Apples (1 medium) - 4 grams of fiber
  • Split peas (1 cup cooked) - 16.3 grams of fiber
  • Lentils (1 cup cooked) - 15.6 grams of fiber
  • Black beans (1 cup cooked) - 15 grams of fiber
  • Lima beans (1 cup cooked) - 13.2 grams of fiber
  • Artichokes (1 medium) - 10.3 grams of fiber
  • Peas (1 cup cooked) - 8.8 grams of fiber
  • Raspberries (1 cup) - 8 grams of fiber
  • Broccoli (1 cup cooked) - 5.2 grams of fiber
  • Flaxseeds (2 tablespoons) - 3.8 grams of fiber
  • Chia seeds (2 tablespoons) - 9.7 grams of fiber


TRAVEL TIP: The fiber in kiwi fruit is both soluble and insoluble, which means it can help soften stool and promote waste movement through the digestive tract. Just one single kiwi has 2.3 g of fiber! Pop a few into your travel bag to start your day with!

  1. Don’t undereat: sometimes it’s not the food choices, the decrease in digestive motility that accompanies dieting or fasting, and the lack of sufficient food to produce the necessary bulk.
  2. Drink more water: Drinking plenty of fluids, especially water, can help soften your stool and make it easier to pass. Hydration can happen with watermelon, cucumbers, celery, grapes, herbal teas, and unsweetened beverages. 
  3. Physical activity: Regular exercise can help stimulate digestive movement. 
  4. Consider probiotics: Eating probiotic-rich foods like kimchi and yogurt or taking a probiotic supplement may help relieve constipation. Probiotics are beneficial bacteria that live in your gut and can help improve digestive health.
  5. Be moderate with supplements and protein powders: creatine powder, iron in multivitamins/supplements, or protein powders could be the culprit if you already do the above.


Which tips can you incorporate for a healthier, happier digestive system? #replyhere

Signed, Sohailla Digsby, RDN, LD – the “RD on your Team”  

I’m Renea Jones-Hudson

A retired army veteran, international bestselling author, and empowerment coach. I help military and veteran women transition to civilian life, unlocking their unique talents and achieving personal and financial growth through empowering sessions and proven strategies.

Financial Independence Blueprint for Veterans: 5 steps to build wealth outside the uniform

DOWNLOAD

S.E.R.V.E. Transition Resource Bootcamp

September 13, 2024
S.E.R.V.E. Transition Resource Bootcamp
SERVE: Female Veteran Empowerment Summit.

Empowering Women Veterans: Reflections from the SERVE Summit and Tools for a Successful Transition

By Renea Jones • September 6, 2024
Discover how the SERVE Summit ignited transformation for transitioning military and veteran women. This empowering event brought women together to share their stories, challenges, and triumphs, creating a space for connection, healing, and growth. Learn about the powerful impact of the summit, the importance of addressing the unique needs of women veterans, and how the upcoming 6-Week S.E.R.V.E. Transition Bootcamp continues to provide essential resources and community support. Join the movement to empower women veterans on their journey to thriving post-military life!

Serve Summit - Why you need to Join us!

August 1, 2024
Calling All Military Women: Unleash Your Potential After Service! Are you a woman veteran navigating the challenges of transitioning to civilian life? Feeling adrift, missing the camaraderie and structure of military service, or struggling to adapt to a new work culture? You're not alone. Join the S.E.R.V.E. Summit: Empowering Your Transition This transformative 4-hour event is designed specifically for military and veteran women like you. Discover the power within your transition and learn to: Strengthen: Build resilience and confidence to overcome challenges. Empower: Take control of your future and define your own success. Redefine: Embrace new roles and identities beyond the military. Validate: Connect with a supportive community who understands your unique journey. Evolve: Grow personally and professionally, reaching new heights of achievement. Why You Should Attend: Find Your Tribe: Connect with a network of fellow women veterans who share your experiences and challenges. Gain Valuable Insights: Learn from inspiring speakers and industry leaders who have successfully navigated their own transitions. Access Resources: Discover tools and resources specifically tailored to support women veterans in their civilian journey. Take Action: Leave with a clear roadmap and actionable steps to achieve your goals. Organizations Supporting Women Veterans: Department of Veterans Affairs (VA): Offers a wide range of benefits and services, including mental health care, career counseling, and education support. ( https://www.va.gov/womenvet/ ) Women Veterans Interactive (WVI): Provides online resources, community forums, and networking opportunities for women veterans. ( https://womenveteransinteractive.org/ ) Service Women's Action Network (SWAN): Advocates for policy changes to improve the lives of women veterans and their families. ( https://servicewomen.org/ ) Don't Miss Out on This Powerful Event! The S.E.R.V.E. Summit is more than just a conference; it's a catalyst for personal and professional growth. By attending, you'll gain the knowledge, support, and inspiration to thrive in your post-military life. Register today and join a community of women veterans who are committed to serving and supporting each other. Together, we can transform your transition into a powerful journey of growth and achievement. Grab your spot TODAY - Click here and confirm your attendance - There is POWER in the Transition. See you there! Renea
More Posts