Dear Guy-titian,
I am stumped over something regarding whole grains and fiber. Wholegraincouncil.org has new labels on food and my box of Kashi says one serving has almost the entire dosage of 48g recommended daily for whole grains. I would be “done”.
The amount of fiber is maybe 6g. (don’t quote me). So I would need to include more fiber for the day.
I know all whole grains are not created equal, with varying amounts of fiber per whole grain, but I am confused when trying to decide which gauge I should use. I read the recent Journal article that whole grain is more significant in reducing colon ca vs. simple fiber intake.
Help!
Mary
Dear Mary:
I can appreciate your confusion about whole grains and fiber. For years, Dietitians like myself ingrained (pun intended) the importance of looking at how much fiber per serving a product contained. But we now know that the health benefit of whole grains goes way beyond its fiber content.
So to help the consumer identify which foods are a good or excellent source of whole grains, the Whole Grains Council "stamps" now bear the amount of whole grains (measured in grams) per serving. To meet the “good source” stamp, the product must contain 8 grams of whole grain per serving. To meet the “excellent source” stamp criteria, a product must contain at least 16 grams of whole grain per serving. I know of one Kashi product that supplies 41 grams per serving – Summer Berry Granola and its quite yummy. So you are right, if you ate that, you would pretty much meet your needs in one bowlful!
To add more confusion, there is also a recommendation to get in 25-35 grams of fiber per day. So though your bowl of Kashi meets most of your whole grain servings, you still need to come up with at least 19 more grams of fiber. Eating more whole grains, fruits and veggies can easily help you achieve that goal, especially if one of your veggies is beans!
Your point about fiber and colon cancer illustrates why it is smarter to concentrate on how much whole grain you are getting in than just worrying about the fiber number alone. There is something else in whole grain that may play a role in fighting colon cancer. It may have to do with the starchy component of whole grains that provide something called resistant starch (RS). RS causes a short chain fat called Butyrate to increase which seems to have protective effects against colon cancer.
Hope that helps!
Thursday, December 18, 2008
Thursday, December 11, 2008
Laugh the Pounds Off?
Besides being a nutrition dude, I'm also a certified laughter leader (CLL for short). Want to know how you can become one, too? Go to www.worldlaughtertour.com to get the details. Anyhow, I highly recommend that you incorporate hearty laughter into your lives besides keeping an eye on good nutrition. Hey, what goes better with a good meal than enjoying it with good friends while having some laughs? And if you don't think that laughter and nutrition go together, have you ever heard of the expression, "Make them laugh until milk comes out their nose"? I rest my case. Besides, there is research that shows that just 10-15 minutes of hearty laughter rivals the benefits you get from aerobic exercise. Cool, eh? Enjoy this video that MizFit ran on her blog yesterday.Hope it brings a smile to your face and becomes a launching point to your new laughter-cise program!
Wednesday, December 3, 2008
WebMD Interview with the Guy-titian!
Check this out!!
Expert Q&A: Antiaging and Diet
An interview with David Grotto, RD, LDN.
By Jeanie Lerche Davis
WebMD FeatureReviewed by Louise Chang, MD
We all know that getting too much sun and smoking can age us prematurely. But what role does diet play in how well we age?
To help us understand the role of diet in aging, WebMD turned to dietitian David Grotto, RD, LDN, a radio talk show host, owner of a health food store, and author of 101 Foods That Could Save Your Life. Grotto believes that eating the right foods -- along with other healthy behaviors -- can help reverse the aging process. Here's what he had to say.
How can your diet help you look younger?
Skin is the largest organ in the body, so it's certainly worthwhile taking care of. Not having an adequate diet contributes to your skin's appearance in multiple ways. If we look at the skin's ability to protect itself from ultraviolet light, there are key nutrients involved in that. It's important to have vitamins A and C and D. These actually play a role in protecting skin from ultraviolet light.
How can food and nutrients reverse the aging process?
Basically, you're asking how do you restore elasticity to skin to give it a more supple look.
First, we have to talk about prevention. We can protect skin from ultraviolet light externally by using a sunblock. But you can do things like not smoking. Smoking damages the elastin that helps keep facial skin flexible.
Sleep is important in making sure skin gets proper rest to heal itself. Skin cells turn over at a rapid rate, and they need time to replenish and rebuild.
As for foods or nutrients that reverse aging -- vitamin A is certainly one of those, and it comes from a variety of sources. Carrots, apricots, nectarines, sweet potatoes, egg yolks, even some green things like spinach, broccoli. Collards are a great source of vitamin A.
Vitamin D -- your skin converts sun into vitamin D, but a lot of people have this sun phobia. You can get vitamin D from fortified foods like orange juice and milk. Research is showing that the lowly mushroom is also packed with vitamin D.
Vitamin C is critical for wound repair, for any type of tissue maintenance, and that applies to your skin. Tomatoes, citrus, kiwi -- they're all great sources.
At what age does the body start to decline? How can you stop that?
There's biological age and chronological age. We can't do anything about chronological age. But with biological age, lots of things can affect that -- smoking, not getting enough sleep, a poor diet, getting too much sun exposure.
Experts say avoid the sun -- but what else helps keep skin looking young?
Eating a healthy diet absolutely makes a difference. Getting the right nutrients is vital for repairing skin and getting new healthy cells to replace the damaged ones. Vitamins A, C, and D are important. But there may be some components in specific foods that help, too.
Avocados are a good source of vitamin E, which is also great for skin. In fact, an avocado has 20 vitamins and minerals.
How important are genetics to the aging process? Can you do anything to control your genes?
I'm not a genetics expert, but what I find truly amazing is when it's hard to distinguish who's the daughter and who's the mother. So there certainly is a thing of passing on good genes. But I think, too, that some mothers have passed along their commitment to a healthy lifestyle. That may be a good part of it.
What's your opinion about hormones and menopause? Do they slow down aging?
The whole concept of estrogen replacement therapy was about that. The only difficulty is the side consequences of doing that, potentially putting women at risk of heart disease.
So there are foods naturally rich in phytoestrogens that may help keep skin nice and supple. Soy is a good source. Beans and legumes are generally high in phytoestrogens. Flax, too. The key with those foods is not to wait until you turn 50 to suddenly start eating them. Start earlier eating moderate amounts of those foods.
There's a book out: Japanese Women Don't Get Old or Fat. It's very interesting because if anybody doesn't show their age, it's Japanese women. That's a nod to their diet historically. There definitely may be something there -- to eating tofu and vegetables.
But we in America tend to think more is better. In Japanese culture, soy is not the main thing on the plate. A handful of edamame, a little tofu in soup, is enough. You don't need to eat a whole brick of tofu. More is not necessarily better.
Why do some people follow a healthy lifestyle, eat a nutritious diet, yet still look older than their age?
I certainly have seen people who are ultra-fit, but they show a lot of the aging process going on. When you're subjecting the body to lots of physical stressors, like ultra-marathoners do, you have so low a percentage of body fat that the skin is not looking as youthful and supple as it could. On the other hand, the ultra-marathoner might outlive us all.
A lot of people who have been overweight all their lives, then lost weight, will have sagging skin that gives the appearance of aging. But that should never be a deterrent to losing weight. That's what plastic surgeons are for.
If you don't like oatmeal, what about Cheerios?
Research suggests that all oats are good for you. But I have to say, we were doing oatmeal research with Chicago firefighters, and it was 100 degrees in the firehouse. So I had them take Quaker Oats and make muesli out of it, not cook it. Three-quarters of a cup seems to be the magical amount. It's the soluble fiber that may play role in the aging process.
An interesting thing about oatmeal -- it makes your body produce nitric oxide, which helps blood to flow more freely. That allows more oxygen and nutrients to all the cells including skin cells.
The firefighters were saying they felt better, had more energy.
Are you Mr. Perfect? Do you do anything wrong?
I'm a guy who likes to eat. I became a dietitian not because I'm enamored of nutrients but because I love food.
Ironically, when I was writing about getting butts and guts smaller, mine got bigger. I gained 20 pounds while writing the book! My cholesterol shot up to 238! I realized, I'm not following my own advice. I would literally be sitting down till all hours -- typical new-writer syndrome. Midway into writing my book, my wake-up call was my cholesterol check.
In one month I lost 10 pounds and my cholesterol went down to 168 -- by adding in foods rather than taking them away.
The key was a hearty bowl of oatmeal I had every morning -- with a handful of almonds, pistachios, walnuts, pecans, plus I added in fruits of every 'erry' -- cherry, raspberry, 'pomegranate-erry.' Every single day. I also ate three pieces of fatty fish a week. I also got a half-hour of physical activity every day. Some days I could do more, but 30 minutes at least.
This is important -- I didn't give up any favorite foods. In fact, the day I got my cholesterol rechecked, I went into Chicago and stopped at Jimmy's, this place that has an incredible pork chop sandwich that's smothered and buttered. I had one of those, and realized -- whoops, maybe that was not a good idea before my cholesterol test.
But the interesting thing was, I had a 70-point drop in my cholesterol. Imagine how good it would have been if hadn't had that pork chop sandwich! That really reinforced this concept -- that we're so focused on what to give up. My patients say exactly the same thing. They're starving for information on what to add to their diet -- they don't want to give up favorite foods.
So what do you tell people who want to lose weight?
We keep talking about moderation. I don't think people know what moderation is. You can eat foods you really like, but eat them in smaller portions -- don't give them up. Don't even think about doing that! But do add the others in a delicious way.
View Article Sources
SOURCE:
David Grotto, RD, LDN, president and founder, Nutrition Housecall, LLC; author, 101 Foods That Could Save Your Life.
Reviewed on December 02, 2008
© 2008 WebMD, LLC. All rights reserved.
©2005-2007 WebMD, Inc. All rights reserved.
WebMD does not provide medical advice, diagnosis or treatment.
Expert Q&A: Antiaging and Diet
An interview with David Grotto, RD, LDN.
By Jeanie Lerche Davis
WebMD FeatureReviewed by Louise Chang, MD
We all know that getting too much sun and smoking can age us prematurely. But what role does diet play in how well we age?
To help us understand the role of diet in aging, WebMD turned to dietitian David Grotto, RD, LDN, a radio talk show host, owner of a health food store, and author of 101 Foods That Could Save Your Life. Grotto believes that eating the right foods -- along with other healthy behaviors -- can help reverse the aging process. Here's what he had to say.
How can your diet help you look younger?
Skin is the largest organ in the body, so it's certainly worthwhile taking care of. Not having an adequate diet contributes to your skin's appearance in multiple ways. If we look at the skin's ability to protect itself from ultraviolet light, there are key nutrients involved in that. It's important to have vitamins A and C and D. These actually play a role in protecting skin from ultraviolet light.
How can food and nutrients reverse the aging process?
Basically, you're asking how do you restore elasticity to skin to give it a more supple look.
First, we have to talk about prevention. We can protect skin from ultraviolet light externally by using a sunblock. But you can do things like not smoking. Smoking damages the elastin that helps keep facial skin flexible.
Sleep is important in making sure skin gets proper rest to heal itself. Skin cells turn over at a rapid rate, and they need time to replenish and rebuild.
As for foods or nutrients that reverse aging -- vitamin A is certainly one of those, and it comes from a variety of sources. Carrots, apricots, nectarines, sweet potatoes, egg yolks, even some green things like spinach, broccoli. Collards are a great source of vitamin A.
Vitamin D -- your skin converts sun into vitamin D, but a lot of people have this sun phobia. You can get vitamin D from fortified foods like orange juice and milk. Research is showing that the lowly mushroom is also packed with vitamin D.
Vitamin C is critical for wound repair, for any type of tissue maintenance, and that applies to your skin. Tomatoes, citrus, kiwi -- they're all great sources.
At what age does the body start to decline? How can you stop that?
There's biological age and chronological age. We can't do anything about chronological age. But with biological age, lots of things can affect that -- smoking, not getting enough sleep, a poor diet, getting too much sun exposure.
Experts say avoid the sun -- but what else helps keep skin looking young?
Eating a healthy diet absolutely makes a difference. Getting the right nutrients is vital for repairing skin and getting new healthy cells to replace the damaged ones. Vitamins A, C, and D are important. But there may be some components in specific foods that help, too.
Avocados are a good source of vitamin E, which is also great for skin. In fact, an avocado has 20 vitamins and minerals.
How important are genetics to the aging process? Can you do anything to control your genes?
I'm not a genetics expert, but what I find truly amazing is when it's hard to distinguish who's the daughter and who's the mother. So there certainly is a thing of passing on good genes. But I think, too, that some mothers have passed along their commitment to a healthy lifestyle. That may be a good part of it.
What's your opinion about hormones and menopause? Do they slow down aging?
The whole concept of estrogen replacement therapy was about that. The only difficulty is the side consequences of doing that, potentially putting women at risk of heart disease.
So there are foods naturally rich in phytoestrogens that may help keep skin nice and supple. Soy is a good source. Beans and legumes are generally high in phytoestrogens. Flax, too. The key with those foods is not to wait until you turn 50 to suddenly start eating them. Start earlier eating moderate amounts of those foods.
There's a book out: Japanese Women Don't Get Old or Fat. It's very interesting because if anybody doesn't show their age, it's Japanese women. That's a nod to their diet historically. There definitely may be something there -- to eating tofu and vegetables.
But we in America tend to think more is better. In Japanese culture, soy is not the main thing on the plate. A handful of edamame, a little tofu in soup, is enough. You don't need to eat a whole brick of tofu. More is not necessarily better.
Why do some people follow a healthy lifestyle, eat a nutritious diet, yet still look older than their age?
I certainly have seen people who are ultra-fit, but they show a lot of the aging process going on. When you're subjecting the body to lots of physical stressors, like ultra-marathoners do, you have so low a percentage of body fat that the skin is not looking as youthful and supple as it could. On the other hand, the ultra-marathoner might outlive us all.
A lot of people who have been overweight all their lives, then lost weight, will have sagging skin that gives the appearance of aging. But that should never be a deterrent to losing weight. That's what plastic surgeons are for.
If you don't like oatmeal, what about Cheerios?
Research suggests that all oats are good for you. But I have to say, we were doing oatmeal research with Chicago firefighters, and it was 100 degrees in the firehouse. So I had them take Quaker Oats and make muesli out of it, not cook it. Three-quarters of a cup seems to be the magical amount. It's the soluble fiber that may play role in the aging process.
An interesting thing about oatmeal -- it makes your body produce nitric oxide, which helps blood to flow more freely. That allows more oxygen and nutrients to all the cells including skin cells.
The firefighters were saying they felt better, had more energy.
Are you Mr. Perfect? Do you do anything wrong?
I'm a guy who likes to eat. I became a dietitian not because I'm enamored of nutrients but because I love food.
Ironically, when I was writing about getting butts and guts smaller, mine got bigger. I gained 20 pounds while writing the book! My cholesterol shot up to 238! I realized, I'm not following my own advice. I would literally be sitting down till all hours -- typical new-writer syndrome. Midway into writing my book, my wake-up call was my cholesterol check.
In one month I lost 10 pounds and my cholesterol went down to 168 -- by adding in foods rather than taking them away.
The key was a hearty bowl of oatmeal I had every morning -- with a handful of almonds, pistachios, walnuts, pecans, plus I added in fruits of every 'erry' -- cherry, raspberry, 'pomegranate-erry.' Every single day. I also ate three pieces of fatty fish a week. I also got a half-hour of physical activity every day. Some days I could do more, but 30 minutes at least.
This is important -- I didn't give up any favorite foods. In fact, the day I got my cholesterol rechecked, I went into Chicago and stopped at Jimmy's, this place that has an incredible pork chop sandwich that's smothered and buttered. I had one of those, and realized -- whoops, maybe that was not a good idea before my cholesterol test.
But the interesting thing was, I had a 70-point drop in my cholesterol. Imagine how good it would have been if hadn't had that pork chop sandwich! That really reinforced this concept -- that we're so focused on what to give up. My patients say exactly the same thing. They're starving for information on what to add to their diet -- they don't want to give up favorite foods.
So what do you tell people who want to lose weight?
We keep talking about moderation. I don't think people know what moderation is. You can eat foods you really like, but eat them in smaller portions -- don't give them up. Don't even think about doing that! But do add the others in a delicious way.
View Article Sources
SOURCE:
David Grotto, RD, LDN, president and founder, Nutrition Housecall, LLC; author, 101 Foods That Could Save Your Life.
Reviewed on December 02, 2008
© 2008 WebMD, LLC. All rights reserved.
©2005-2007 WebMD, Inc. All rights reserved.
WebMD does not provide medical advice, diagnosis or treatment.
Monday, December 1, 2008
Have the Black Friday and Cyber Monday Blues?
Don't dispair! If you missed out on all he great bargains or you simply can't figure out what to give that hard-to-buy-for relative, I have just the gift suggestion for you! How about a copy of my book, 101 Foods That Could Save your Life? Click on the link for the best price found on my website!
It's the perfect gift for the hubby history buff because it's loaded with lots of little-known food facts and history. Have a health concious cousin? Every food listed has lots of info on why it should be included in your kitchen cabinets and stomachs. How about the recipe-starved neighbor? There are 101 recipes to choose from submited by the best chef and cooks in the world (including my wife!).
Nuff said. Oh yeah...I have a surprise for you. Now that I have a book and a website based on the 101 Foods, can anyone guess what's next for the guy-titian??? The first person who guesses will get a FREE autographed copy of my book. Those excluded from the contest are friends who I've already told. Here's a hint. "A breath of fresh air." :) Good luck!!
It's the perfect gift for the hubby history buff because it's loaded with lots of little-known food facts and history. Have a health concious cousin? Every food listed has lots of info on why it should be included in your kitchen cabinets and stomachs. How about the recipe-starved neighbor? There are 101 recipes to choose from submited by the best chef and cooks in the world (including my wife!).
Nuff said. Oh yeah...I have a surprise for you. Now that I have a book and a website based on the 101 Foods, can anyone guess what's next for the guy-titian??? The first person who guesses will get a FREE autographed copy of my book. Those excluded from the contest are friends who I've already told. Here's a hint. "A breath of fresh air." :) Good luck!!
Monday, November 24, 2008
Sneak Peek at Recipes From my Next Book!
I just couldn't wait! I wanted you to take a look at some of the recipes that will be featured in my next book from Chef Wiley, aka "the thigh (chicken, that is!) evangelist", from the Meadowlark restaurant in Dayton Ohio. Enjoy!
Wednesday, November 19, 2008
Hear The Guy-titian Live, Today!
Here are some live radio shows I will be doing today. The topic is "Healthy Holidays" featuring Chilean Hass Avocados. There will also be shows that will be pre-recorded for a later broadcast in the Sacramento, Minnesota, Atlanta, Providence, Denver, Las Vegas, and Omaha. Hope you can tune in!
NOTE: All Time Slots are EASTERN
7:00 AM - 7:10 AM ET Live
KTOK Radio AM (News)
Clear Channel
OKLAHOMA CITY - 48
Host: Reid Mullins
7:30 AM - 7:40 AM ET Live
WZEZ RADIO FM (Adult Contemporary)
IND
RICHMOND - 56
Host: Mark Neimand
Mark in The Morning
8:10 AM - 8:20 AM ET Live
WICH Radio AM (Adult Contemporary)
IND
HARTFORD/NEW HAVEN - 50
Host: Mark Wayne
8:40 AM - 8:50 AM ET Live
KFBK Radio AM (News)
FOX
SACRAMENTO-STOCKTON - 27
Host: Kelly Brothers and Amy Lewis
KFBK Morning News
Kelly Brothers and Amy Lewis
8:50 AM - 9:00 AM ET Live
WKBV Radio AM (News)
IND
DAYTON - 60
Host: Chris Nolte
Morning News
9:45 AM - 9:55 AM ET Live
KCMN Radio AM (Adult Contemporary)
COLORADO SPRINGS-PUEBLO - 96
Host: Tron
The program is called Tron Talk.
10:20 AM - 10:30 AM ET PreTape for Today
WDIS Radio AM (News)
IND
Boston - 10
Host: Dan Collier
Talk of the Town w/ Dan Collier
11:20 AM - 11:30 AM ET Live
Cable Radio Network (Talk)
IND
AM Show
What's Cookin?
11:30 AM - 11:40 AM ET Live
KPQ Radio AM (News)
IND
Seattle-Tacoma - 14
Host: Ken Johannessen
Johannessen At Large
NOTE: All Time Slots are EASTERN
7:00 AM - 7:10 AM ET Live
KTOK Radio AM (News)
Clear Channel
OKLAHOMA CITY - 48
Host: Reid Mullins
7:30 AM - 7:40 AM ET Live
WZEZ RADIO FM (Adult Contemporary)
IND
RICHMOND - 56
Host: Mark Neimand
Mark in The Morning
8:10 AM - 8:20 AM ET Live
WICH Radio AM (Adult Contemporary)
IND
HARTFORD/NEW HAVEN - 50
Host: Mark Wayne
8:40 AM - 8:50 AM ET Live
KFBK Radio AM (News)
FOX
SACRAMENTO-STOCKTON - 27
Host: Kelly Brothers and Amy Lewis
KFBK Morning News
Kelly Brothers and Amy Lewis
8:50 AM - 9:00 AM ET Live
WKBV Radio AM (News)
IND
DAYTON - 60
Host: Chris Nolte
Morning News
9:45 AM - 9:55 AM ET Live
KCMN Radio AM (Adult Contemporary)
COLORADO SPRINGS-PUEBLO - 96
Host: Tron
The program is called Tron Talk.
10:20 AM - 10:30 AM ET PreTape for Today
WDIS Radio AM (News)
IND
Boston - 10
Host: Dan Collier
Talk of the Town w/ Dan Collier
11:20 AM - 11:30 AM ET Live
Cable Radio Network (Talk)
IND
AM Show
What's Cookin?
11:30 AM - 11:40 AM ET Live
KPQ Radio AM (News)
IND
Seattle-Tacoma - 14
Host: Ken Johannessen
Johannessen At Large
Tuesday, November 18, 2008
Potassium, Calcium and Magnesium Supplementation
Here's a question that Amy from Super Healthy Kids asked me to answer from one of her blog readers:
Q. Do you or the doctor (FYI. I am not a doctor nor play one on television) know what the upper limit for potassium supplementation is?
I have a client who loads up on potassium, calcium and magnesium and I can't get a straight answer on maximum dosages.
Potassium:
I’m not aware of any documentation that has shown excessive intake of potassium through food alone but there is a concern with taking too much potassium from dietary supplements and\or salt substitutes. This is especially a concern for those who have kidney disease and\or diabetes where there is impaired ability to regulate potassium in the kidneys. The Dietary Reference Intake (DRI) for adults is 4700 milligrams (mg) a day. The maximum legal dosage you can find in a potassium supplement without a prescription is 99 mgs per tablet.
Bottom line: Eat potassium rich foods such as fruits and veggies including tomatoes, potatoes, dairy products, lean meats and nuts and seeds and leave the potassium supplements alone.
Calcium:
The upper limit on calcium is 2,500 mg. Adolescents need around 1300mg, adults need about 1000mg and seniors need around 1200mg. I think it is a good idea to get a multiple with calcium to help meet needs.
Bottom line: Eat calcium rich foods such as dairy, green veggies, enriched soy foods.
Magnesium: Needs vary from 240mg for adolescents to 420mg for adult males. Interestingly enough, the upper limits for magnesium is 350mg. How can the upper limit be lower than the dairy requirement? Because taking above 350mg at one time can have a laxative effect on the bowel. Ever heard of “Milk of Magnesia”?
Bottom line: Eat magnesium rich foods such as green leafy vegetables, whole grains, nuts, lean meats and dairy.
Q. Do you or the doctor (FYI. I am not a doctor nor play one on television) know what the upper limit for potassium supplementation is?
I have a client who loads up on potassium, calcium and magnesium and I can't get a straight answer on maximum dosages.
Potassium:
I’m not aware of any documentation that has shown excessive intake of potassium through food alone but there is a concern with taking too much potassium from dietary supplements and\or salt substitutes. This is especially a concern for those who have kidney disease and\or diabetes where there is impaired ability to regulate potassium in the kidneys. The Dietary Reference Intake (DRI) for adults is 4700 milligrams (mg) a day. The maximum legal dosage you can find in a potassium supplement without a prescription is 99 mgs per tablet.
Bottom line: Eat potassium rich foods such as fruits and veggies including tomatoes, potatoes, dairy products, lean meats and nuts and seeds and leave the potassium supplements alone.
Calcium:
The upper limit on calcium is 2,500 mg. Adolescents need around 1300mg, adults need about 1000mg and seniors need around 1200mg. I think it is a good idea to get a multiple with calcium to help meet needs.
Bottom line: Eat calcium rich foods such as dairy, green veggies, enriched soy foods.
Magnesium: Needs vary from 240mg for adolescents to 420mg for adult males. Interestingly enough, the upper limits for magnesium is 350mg. How can the upper limit be lower than the dairy requirement? Because taking above 350mg at one time can have a laxative effect on the bowel. Ever heard of “Milk of Magnesia”?
Bottom line: Eat magnesium rich foods such as green leafy vegetables, whole grains, nuts, lean meats and dairy.
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