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Analyze. Simplify. Implement.

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But you don’t need to take a drug to do this. Bitter herbs can stimulate bile production. To kick-start, this process at the beginning of meals have a small salad that contains arugula, chicory, endive, or other dark, leafy greens such as radicchio. You can also increase beneficial bile by drinking tinctures and teas made from chamomile, dandelion, gentian, goldenseal, peppermint, milk thistle and wormwood (dandelion root from tea can have a strong laxative effect in some people).

For a great meal starter, try my recipe for Bitter Greens with Sautéed Mushrooms .

MCT oil, olive or coconut oil

A flat tablespoon can act as a natural lubricant, to help foods more easily pass through your digestive system. To check how well you tolerate fats, start it with a teaspoon and increase to a tablespoon. MCT oil is particularly effective here.

Calculate the amount of water you need to drink daily by halfing your weight in pounds – this is the amount of water you need to drink in ounces. If you weight 120 pounds, you need to drink 60 oz of water per day. And, 20 to 30% more if your exercise.

Your body weight is made up about 60% fluid so water is pivotal to important bodily functions like digestion, metabolism and muscle contraction. You are also constantly losing fluid through breathing, perspiration, and other bodily functions. If you feel thirsty you have already become dehydrated, which can slow the transit time of food through your bowel and increase the risk of your poop compacting.

Hot watery drinks can also help stimulate bowel movements. So start your day with a glass of warm water with 2 tablespoons of freshly squeezed lemon juice.

Fermented foods

Sauerkraut, miso, kvass, and ferments like coconut kefir and kimchi (Korean fermented vegetables) are packed with beneficial bacteria. These probiotics can help to improve gut transit time, stool frequency, and stool consistency shows research from Kings College London.

So add some fermented food into your diet every day, such as my Quick Sauerkraut Salad recipe.

I have also found that these spore-based probiotics can help with constipation by regulating the whole gut microflora (the spores are like the “cops” and traffic controllers in the gut).

Herbal teas

This can be used as herbal medicine to improve gut health, alleviate discomfort from constipation and relax gut muscles, which helps to restore the natural peristaltic motion that moves stools along the digestive tract. Try:

Magnesium Supplements: Magnesium is a muscle relaxant. In the intestines, it helps to calm spasms so that the muscle contractions that move food along are smoother. It also attracts water, drawing it into the bowels, which this helps soften your stool, easing progress and assisting faster elimination. Powdered forms of magnesium citrate are absorbed more rapidly so they are optimal to help constipation. If you don’t already take magnesium, start with a smaller dose to see how you tolerate it (you don’t want to go from constipation to having the runs)! Replenish by starting with 500mg and go up to 1500mg, if needed. Preferred form: glycerinate, citrate (can cause loose stool or diarrhea) or malate, avoid oxide.

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Use the the imperative mood — that is, phrase each step as if your reader has just asked, “What should I do next?” Answer by giving a direct command: “Add two cups of flour.”

Note: most readers will skip the introduction and start reading at the first numbered step. If your user will have to know a lot of background information before beginning, put the vital information into the form of a checklist, rather than a long, discursive essay.

When you are describing steps that must be completed in a certain order, common sense insists that you start with the first step. (You would be surprised to learn how many of my students describe steps out of order.) Number each step, in order to emphasize the sequence.

Note : when you are providing a list of possibilities, which do not have to come in any particular order, use bullets instead of numbers.

Since some readers will only need help for one section of a larger operation, divide up your instructions according to discrete subtasks. If you want your reader to perform tasks in a specific sequence, number the steps. If you want your reader to choose from among a list of options, bullet the options (otherwise the reader won’t know when to stop). Write brief introductions to each section, to clarify whether a list of steps is supposed to be sequential or optional.

Making A Lime and Coconut Drink

These instructions describe how to make one serving of the beverage described in the “Lime in the Coconut” song. It also explains what to do if the drink makes you sick, and suggests ways you might try to get the annoying tune out of your head.

You will need one (1) lime and one (1) coconut.

I. Preparing the Drink

II. If You Get Sick

Drinking the lime and the coconut may result in indigestion. In case of a bellyache, do the following:

III. Suggestions for Getting the Tune Out of Your Head

You might try any or all of the following. Repeat as necessary, until the ringing in your ears drowns out the song, or until you lose consciousness.

Instead of investing your resources into polishing your first draft, create a Merrell Men’s Glove 3 Trail Running Shoes Multicolour Spicy Orange/Navy PFff93
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on it
. You’ll be surprised at how much you can learn.

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and conduct usability testing on it

For larger, more complex projects, use five test subjects for each trial run. See: Usability Testing .

MLA Style: Using MS-Word to Format a Paper (example of detailed instructions)

Dennis G. Jerz

28 Apr, 2000 — first posted 23 May, 2000 — minor edits 10 Nov, 2002 — minor update 16 July, 2011 — refreshed and tweaked

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