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Are you Feeling Constipated?

Healthy Foods

Constipation affects an estimated 20% of the population, there are many causes of constipation, but the most known causes are a delay in the colonic transit or a decrease in the movement of food through the digestive system. A low-fiber diet, old age, lack of fluids, medications, and physical inactivity can also be contributing factors to constipation. While most of us use over the counter remedies such as laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.

1. Apples 

Apples are a good soluble fiber source, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber. Fiber passes through your intestines undigested, helping with the formation

Fiber passes through your intestines undigested, helping with the formation of stool and promoting regular bowel movements. Apples also contain a specific type of soluble fiber called pectin, which is

Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect. In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing

In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing

After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing the number of beneficial bacteria in the gut.

Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.

2. Prunes

Prunes are often used as a natural laxative — and for good reason.

Not only do they contain 2 grams of fiber per 1-ounce (28-gram) serving, but they’re also a good source of sorbitol.

Sorbitol is a type of sugar alcohol that is poorly digested in the body. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement.

One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency and increase stool frequency.

Another study showed that 40 participants with constipation who were given prunes experienced improvements in both stool frequency and consistency, compared to participants treated with Psyllium fiber supplements.

Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.

3. Kiwifruit

Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.

Just one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber.

Kiwifruit has been shown to stimulate movement in the digestive tract, helping to induce a bowel movement.

One 2007 study gave 33 constipated and 20 non-constipated participants kiwifruit twice daily over a four-week period.

Kiwifruit helped to speed up intestinal transit time, decrease laxative use and improve symptoms of constipation.

Try adding kiwifruit to your next smoothie for a tasty, high-fiber treat.

4. Flaxseeds

In addition to their wide variety health benefits, flaxseeds’ high fiber content and ability to promote regularity definitely make them stand out.

Each one-tablespoon (10-gram) serving of flaxseeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber.

One animal study supplemented mice with flaxseeds for 14 days and
studied the effects of constipation.

Not only did flaxseeds speed up intestinal transit, but they also increased stool frequency and stool weight in both normal and constipated mice.

Another animal study showed that flaxseed can help treat both constipation and diarrhea. It was found to increase stool frequency and also have an anti-diarrheal effect, reducing diarrhea by up to 84%.

Flaxseeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes.

5. Pears

Pears can help alleviate constipation in a few different ways.

First, they are high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting up to 24% of your daily fiber needs.

Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic
agent to pull water into the intestines and stimulate a bowel movement.

Furthermore, pears contain fructose, a type of sugar that can only be
absorbed in limited amounts.

This is due to the way in which fructose is metabolized in your body. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver.

Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.

Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines.

Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.

6. Beans

Most varieties of beans are high in fiber and can help maintain regularity.

For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber.

Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.

Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass.

On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool.

One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can effectively reduce constipation while reducing bloating and gas.

If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber.

7. Artichokes

Research shows that artichokes have a probiotic effect, which can be beneficial for gut health and maintain regularity.

Probiotics work by feeding the good bacteria found in your colon, helping to optimize your digestive health.

Consuming probiotics may also help relieve constipation.

A 2017 review looked at five studies including 199 participants and
concluded that probiotics increased stool frequency and improved

One study had 32 participants supplement with fiber extracted from globe artichokes. After three weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased.

Another study looked at the effects of artichoke leaf extract on 208
participants with irritable bowel syndrome (IBS). Not only did artichokes reduce the incidence of IBS, but they also helped normalize bowel patterns.

Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.

8. Figs

Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.

Dried figs, especially, can provide a concentrated dose of fiber.

A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber needs.

A 2011 animal study looked at the effects of fig paste on constipation over a three-week period. It found that fig paste increased stool weight and reduced intestinal transit time, making it a natural remedy for constipation.

Another study in humans found that giving fig paste to 40 participants with constipation helped speed up colonic transit, improve stool consistency and alleviate abdominal discomfort.

While figs can be consumed on their own, they can also be boiled into a tasty jam that goes great with brochette, pizzas, and sandwiches.

9. Chia Seeds

Just one ounce (28 grams) of Chia Seeds contains a whopping 11 grams of fiber.

In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available.

Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage.

One study found that chia seeds could absorb up to 12 times their weight in water, allowing for even easier elimination.

Try mixing chia seeds into smoothies, puddings, and yogurts to pack in a few extra grams of soluble fiber.

10. Oat Bran

Oat bran is the fiber-rich outer casing of the oat grain.

Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.

Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties.

One study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group.

Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased laxative use by 59%, making it a safe and effective natural remedy for constipation.

Though oatmeal and oat bran come from the same oat grout, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and bread.

Constipation is a common problem that affects most people at some point. Though medications and supplements can help, achieving regularity is possible for most people with a high-fiber, healthy diet and a few regularity-boosting foods. Including a few servings of these foods each day, along with plenty of water and regular physical activity, can help increase stool frequency, improve consistency and eliminate constipation once and for all.

Multivitamins, Are they unsafe to take?

Composition with dietary supplement capsules and containersA study done by The Annals of Internal Medicine in 2013 sent the media on a “BAN” multivitamins frenzy. Media outlets were quick to declare multivitamins were unsafe and a waste of money; but there were important facts left out of those reports. The actual name of the study was “Vitamin, Minerals, and Multivitamin supplements for the Primary Prevention of Cardiovascular Disease and Cancer.” The sole purpose of the study was to prove whether or not non- medical alternatives prevented the onset of cardiovascular disease and cancer. Once the twelve week study concluded the USPSTF stated “that the current evidence is insufficient to assess the balance of the benefits and harms of the use of Multivitamins for the prevention of cardiovascular disease or cancer.” You be the judge are multivitamins really unsafe to take?

The Dietary Guidelines for Americans 2010 reported that less than fifty percent of American’s met the required daily intake of vegetables, fruits, dairy, seafood and fiber, and less than twenty percent of American’s met the daily requirement for whole grain. The Dietary Guidelines for Americans 2010 concludes that American’s under consumed these vital nutrients: Folate, Potassium, Vitamin K, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Magnesium and Choline. In 2012, The Macpherson Psychopharmacol clinical stated that men over the age of fifty who were taking a daily one-a-day multivitamin had a thirty-six percent increase in placebo, and around nine percent of the men studied saw an improvement in their depression, anxiety and stress levels. Another Psychopharmacol Clinical in 2011 reported that women aged thirty and up reported an significant increase of working memory when taking a one-a-day multivitamin. The women studied also reported while on the multi-vitamin they experienced shortened illnesses, fewer illnesses and fewer days they called in sick due to illness.

Ames Triage Hypothesis of Micronutrients and chronic disease summarized, states that “Micronutrient deficiencies that trigger the triage response accelerate aging, cancer, and neural decay; therefore, malnutrition accelerates the onset of disease. Multi-multivitamins may or may not prevent cardiovascular disease or cancer, but, recent studies have shown that ingesting a one-a-day multi-vitamin daily reduced mental fatigue, anxiety and stress, illnesses, as well as, increased placebo. In conclusion, the main reason to take a multivitamin remains to prevent vitamin and mineral inadequacy. You be the judge, are multi-vitamins really unsafe to take?

Food tips:
People who tend to stick to the same eating behaviors or lack of color in their daily diet have a greater chance of becoming micronutrient deficient. There is a plethora of nutrients in foods do not limit yourself to a specific fruit or vegetable. Aim for consuming three different fruits and vegetables than what you currently eat per week.
Spruce it up with a colorful beet salad with carrots, quinoa, and spinach, and top off with a vinaigrette dressing:


½ cup of uncooked quinoa
1 cup of organic edamame
1/3 cup of slivered almonds or pepitas ( Pumpkin Seeds)
1 medium raw beet, peeled
1 medium-to-large carrot, peeled
2 cups of packed spinach or arugula, roughly chopped
1 avocado chopped

Vinaigrette Dressing:

3 tablespoons of apple cider vinegar
2 tablespoons of lime juice
2 tablespoons of extra virgin olive oil
2 tablespoons of raw organic honey, or agave nectar
½-1 teaspoon of Dijon mustard, to taste
¼ teaspoon of sea salt
Freshly ground black pepper, to taste

Further Reinventing Your Body with Plastic Surgery after Weight Loss

ABC News released an article which revealed that 108 million people are on a diet each year in the United States and that 220,000 people sought bariatric surgery in 2009 in an attempt to get rid of excess weight.  With these numbers being so high, it is quite apparent that weight loss is a major issue in our country and many people struggle with the numbers they see on the scale.  In some cases, people will habitually diet and try a variety of exercise programs only to lose the weight and gain it back, or give up and start all over again.  Yet, there are a plethora of cases where people actually make the commitment, stick to it, and reach their target weight.  In these cases, much is to be celebrated as individuals have set off on the road to better health and well-being.

Excess Skin, an Underlying Issue

If you’ve recently lost a lot of weight and reached your weight loss goal, we congratulate you and your achievement.  However, if you’re like many others who have lost a great deal of weight, even though you’ve shed the pounds, you may be confronting another battle; excess skin. 
It is very common for people who lose a significant amount of weight to be left with sagging skin and fat.  The reason for this is that your skin’s elasticity has been stretched due to the weight you were once carrying on your body.  Even though your body is smaller now, your skin cannot “bounce back” as its elasticity is diminished and will remain stretched.  You may notice that skin around your arms is loose, the skin surrounding your mid-section may droop around your sides and lower back, your thighs and the area around your lower buttocks may dip, and if you’re a woman your breasts may hang lower than you’d like.  At a time when you should be feeling on top of the world and ecstatic about how you look, your excess skin may make you feel less than confident about your new body.

Continuing Your Journey toward a Better Appearance

Thankfully, your journey toward looking and feeling better can continue if you choose to further reinvent your body by undergoing plastic surgery after weight loss procedures such as a tummy tuck, arm lift, thigh lift, breast lift, or even body lift.  These surgical procedures are excellent options after weight loss as they not only remove excess skin and fat, but also improve the overall shape and tone of the tissue that supports your skin.  After these surgeries are performed, you will have smoother, tighter skin, improved body shape, and a boost in confidence.

Your journey doesn’t have to stop after your surgery, either.  Once you’ve recovered and are given permission from your plastic surgeon, you can implement an exercise program to make further gains to your appearance.  A balanced exercise regime that includes cardio and strength straining will tighten connective tissue under your skin and improve your muscle tone, allowing you to take your physique to the next level.  With a combination of plastic surgery and regular exercise, you’ll not only look better, you’ll feel better, too.

A New Year, A New You

Happy New Year! At Beautologie Cosmetic Surgery and Laser Center, we believe in New Year’s resolutions, but only the ones that are easy to keep. Goals or transformations that will bring about lasting change and improve your life. Maybe something like facial rejuvenation. In fact, if you’ve been contemplating a cosmetic procedure, 2014 is an ideal time to bite the bullet and debut a new you. Surgical and non-surgical procedures are growing in popularity and are more affordable than ever!

So, if you’re thinking that your skin isn’t looking as perky as it did last year, why not book an appointment with an expert within Beautologie’s Medical Aesthetic Department for a photo facial, laser skin resurfacing, or chemical peel? Our aesthetic technicians are known to work miracles with something as non-invasive as our superior grade skin care line. And if you’re feeling as if your wrinkles are a little deeper than they used to be, maybe it’s time to think about a consultation with one of our Medical Aesthetic professionals to discuss how BOTOX© Cosmetic and dermal fillers such as Restylane©, Juvederm© and ArteFill© can help smooth out the grooves that may have you looking a little older than you feel.

Don’t worry if your issues go deeper than some brown spots and crow’s feet. All of the doctors at our three locations; Bakersfield, Fresno and Malibu are trained in the very latest cosmetic surgery techniques…. techniques that can tighten and lift your sagging upper lids (an upper blepharoplasty) and remove the fat pads on your lower lids (a lower blepharoplasty) that seem to sprout up overnight, making you feel older and appear more tired than you’d like. If your problem area of concern is a sagging neck, no worries. We can lift it back to its former glory. And if the whole face needs some tender loving care, we practice any number of facelift techniques and will work with you to determine the exact procedure that best suits your needs and your lifestyle. All without any of your friends, family members or colleagues being the wiser… that is, unless you want them to be. So really, what are you waiting for? This year, why not treat yourself to a resolution that’ll last a lifetime? You are only a consultation away from a fresh start to 2014!

Plastic Surgery Boosts Self Confidence.


In a new European study conducted at Ruhr Universität and University of Basel, researchers have discovered what many of us in the cosmetic surgery field already knew: plastic surgery can boost a patient’s self confidence. Which makes them happier. Which leads to more enjoyment in life.

In the study, researchers compared first time surgery patients against two control groups: those who had wanted surgery, but then decided against it, and those who weren’t interested in plastic surgery of any kind. Psychologists then tested the patients both before surgery as well as three, six and twelve months post op. What they discovered is that compared to those who had wanted surgery, but decided not to have it, those that elected to have surgery “felt healthier, were less anxious, had developed more self-esteem and found the operated body feature in particular, but also their body as a whole, more attractive”.

The only patients in the study who didn’t feel a boost in their self-confidence were the 12% who had unrealistic goals, and expected their surgery to do the impossible such as solve their life problems and/or turn them into a new person. In our experience, these patients are not good candidates for plastic surgery, because they want something on the outside to solve what is really an emotional problem. At Beautologie Cosmetic Surgery and Laser Center, our surgeons and staff always use the initial consultation to not only answer a potential patient’s questions, but to also truly ascertain his or her reasons for surgery because, for us, our patient’s happiness is paramount.

So, bottom line, if you’ve been feeling bad about the bags under your eyes, the wrinkles in your neck, or your drooping forehead then by all means, do something about it. It’ll make you feel better about yourself, both inside and out.