Poop Chart Checklist

Is your poop healthy or full of red flags? Use the chart to assess.

Most people have weird poops, so don't feel bad if a lot of the red flags apply to your dumps. 

Click here to reach out to me if you find you are stopped up, have loose stools, and/or just feeling "off" with your digestion. 

Elimination Indication Chart .png

Five Ways To Start The Shift From Chronic Illness To Permanent Wellness

What's your diagnosis, most annoying chronic symptom, or most common health complaint?

Remember that symptoms can manifest physically as well as in the form of overactive thoughts in the mind. I have experienced both in large unwanted amounts. There is no quick fix, but reversal of ill-health is available to us all. 

The body is 100% designed to heal itself given what it needs. There is no exception. 

Here's how to start the shift:

1. Identify your top fears about your current health situation.

For me, it was fear of the potential future unraveling of my disease - wheelchair, immobility, blindness, loss of social acceptance, loss of control of my body. Get your fears down on paper. Write it all out. This will bring you to tears. Let them flow. Tears are alchemy. Writing these things down does not make them go away, but it may be first step to reclaiming your power in this situation. It is sometimes easier to fear what is known that to fear what is unknown.  

2. Educate yourself on the nature of your illness and how it affects the mechanisms in your body.

What does it mean to have Multiple Sclerosis or Chronic Urticaria or Cancer? What is happening to your body on a system and cellular level? How do things function in a "non-diseased body" as opposed to my own? 

If you are not able to describe or explain your illness in simple terms, you will be less likely to know how and where to support your body in its restoration of function.

Knowledge of self brings you back to an empowered state - even if for just a moment. As you continue to learn about yourself and create a series of empowered moments, you will likely start new patterns of empowering actions that will get you closer to reaching your health goals. Thoughts cast form. 

You'll also want to ask for help from people who do not see you ask broken. Here are some questions to ask your healthcare practitioner when struggling with autoimmune disease. The word, "autoimmune," can be switched out for "cardiac" or "neurological" or even "cancer." 

3. Focus on what you can control vs. how miserable you may feel. 

Suppressing your thoughts does not work. It's like suppressing symptoms with overuse of drugs or even an imbalanced dependency on supplements. Over time, these feelings and thoughts will resurface and often in ways that feel emotionally and physically paralyzing. 

Acknowledge your pain and accept it as much as you can, but stay focused on where you can add value to your life situation. What do you have control over? Much more than you think.

Focus on water - water is gravity. Water grounds your physical body and light body. Are you drinking half your weight in ounces of water per day? Do you focus on the water showering you as you bathe? The shape of the drops, the feeling of warmth and moisture on the skin, the washing away of physical dirt - this type of presence liberates. 

Focus on eating - food is medicine. Green smoothies light the nervous system and clean your blood, body water, and cells. All organic veggies and some berries or apples to add sweetness. This was my way out when I was sick and miserable.  

Focus on the environment in which your body lives - disease thrives in an environment that sustains it. Toxic chemicals in cleaning products, personal products, cosmetics, processed foods, etc. create a place where "bad" microbes can thrive and wreak havoc.

Epigenetics tells us that the expression of genetic diseases are based more on the environmental factors than anything else. This means that your genetic predisposition is not a death sentence. This means that you have the power to turn these genes on and off based on your choices!

4. Ask for help and/or find community.

A solid support system makes this process much easier. We are designed to live in interdependence. Separation is an illusion. We are one. This is not woo-woo. This is physics. 

Support groups can be helpful, but they can also feed more into the identification with disease. You are not your disease. Do your best to discern which is the best type of support for you. And this community or support does not have to be related to your illness at all. It can be in the form of a community garden, healing circle, men's or women's group, or a simple gathering of people with common interests. 

This will help you get out of your head and start to integrate with your heart and the rest of the world. You are not alone. And, yes, this applies to every single person on this planet. We are all in this together and we are one. 

5. Give.

I was raised to believe that no matter how bad it is for you, it is always worse for someone else. And although this sometimes led to discounting my feelings and experiences, the intention was pure. It's just another way of refocusing and alchemizing the situation - of taking yourself out of the equation for just a second for an often much-needed perspective shift. 

Becoming a volunteer at a shelter for the homeless and the hungry changed my life when I was most sick. I had not experienced this type of giving. Tears well up and chills cover my body as I remember the impact I made with simple conversations and genuine participation in the well-being of others.

Even though I couldn't get a full grasp on how to help myself, I can see in retrospect that giving my time and energy to others in honesty, trust, and love empowered me to support myself in the long run. 

If you have anything to add here or simply want some support, reach out to me. I always want to hear from you. 

Big hugs,
Laura Bautista, HHP BEP

Is it time to try an elimination diet?

How has your health been lately?

Consider the following:

  • Do you struggle with chronic symptoms?
  • Do you have a hard time identifying problematic/allergenic foods?
  • Have you been diagnosed with any type of illness?
  • Do you experience poor sleep or any digestive issues, skin issues, headaches, or cravings? Does this happen regularly?
  • What about brain fog just feel low energy overall?

There are many reasons why these symptoms could be occurring. One major possibility is that it may be time for a reset. An elimination diet is exactly that. It is meant to be short-term and involves removing common inflammatory and/or potentially allergenic foods from the diet for a designated period of time, usually twenty-one days but many can still feel results after just ten. Once the time period is up, the idea is to reintroduce the foods slowly and one day at a time to see which ones cause a reaction.

Your body is very wise, so you would think it should react pretty clearly and right away when it doesn’t like something. The problem that it gets bombarded with franken-foods and toxic ingredients so often that, over time, you may simply become accustomed to the discomfort and tune out your body’s cues or just accept them as “normal.” Literally everybody does this, because we are largely conditioned to overindulge somewhat blindly - at least until the body’s messages get louder and symptoms worsen.

So, what’s the point of an elimination diet? This type of experiment gives the body a break, an often much-needed breather. Many people unconsciously eat and when the gas, bloating, headaches, or weird rash pop up a few days later, they know not to associate the symptom with something they ate. We are simply not taught to think this way, so don’t feel badly if you this applies to you. It very much applied to me at one point as well. I used to eat gas station food for Christ's sake.

When you remove these foods from the diet and allow the body time to reset, the feedback or reaction from the body when you eat something harmful becomes MUCH louder. This often lets you know LOUD and CLEAR that there are some foods that you are better off eliminating for good.

Eliminate for at least 21 days: Ideally you want to go for at least 21 days. 4-6 weeks would be better but start where you can. Pick an achievable goal knowing that you can always repeat it or extend. Most people will start by eliminating wheat (gluten), dairy, and added sugar. I would also recommend starting here. Alcohol, caffeine, and processed foods are often tied in as well. Eggs, legumes, and nightshades are commonly looked at in this type of experiment as well. An elimination diet can be done with any food suspected of causing issues or symptoms.

Guidelines for the Paleo diet will be super helpful here since eating adequate protein from clean sources (including pasture raised meats, eggs, wild caught fish, healthy fats (avocado, butter, olive oil, fish oil, and plenty of vegetables will make you feel full and vibrant (organic is best). Vegetable juices or green smoothies or spagyric botanicals will provide plenty of essential nutrients as well. It will also help keep you satiated and grounded when you start to miss some of these foods in the first few days.

You can expect to feel moody and crappy for the first couple of days if you are new to elimination diets. As the body works to clear out the sludge and residue left by these foods, trust me, you’re gonna crazy and you're gonna feel like ass. This means that everything is working just as it should be.

If this reaction does not apply to you, then definitely use that to your advantage and keep the diet going for the full six-weeks. Six weeks is not necessarily better than twenty-one. It all depends on the person, and we want to see progress, not perfection.

After the 5th or 6th day, many people start to feel more clear-headed, less digestive symptoms, and more lean. This effect usually continues for the duration of the diet.

When the time comes to try these foods again, like I said, go for one at a time and go small. A little will go a long way. So, maybe try a small piece of bread, cheese, or a little honey in your coffee/tea. I’m quite confident that your body will speak loudly - you have been warned! I once did an elimination diet and was sent into a tailspin after drinking a fruit smoothie with beets! It had tons of sugar in it and literally put me into a food coma. Learning moments are fun.

I wouldn’t want to close out this article without providing you with some science and studies to help you discern whether or not this is right for you. (1) One study showed that elimination diets and fish oil supplementation seem to be the most promising dietary interventions for a reduction in ADHD symptoms in children. (2) Another study showed that elimination diets can help with headache disorders. (3) They also act as a form of nutritional therapy for inflammatory bowel disease.

If you’re still reading this, give it a try. My guess is you will likely gain something super valuable from this experience. I know I did. If you know someone who may benefit from this, share with him/her as well.

Love + Light,

Laura Bautista, HHP, BEP
Holistic Health Practitioner
Bioenergetic Practitioner

1. https://www.ncbi.nlm.nih.gov/pubmed/24934907
2. https://www.ncbi.nlm.nih.gov/pubmed/27699780
3. https://www.ncbi.nlm.nih.gov/pubmed/25887458

11 Questions To Ask Your Doctor When Diagnosed With Autoimmune Disease

It is vital that you start learning about the mechanisms of your body and that you are able to understand your diagnosis in super simple terms. If you do not understand your disease, you will be less likely to know how to help yourself. Your diagnosis is not your fault, but your healing journey is 100% your responsibility. Here are some great questions to get the convo going with your doctor or healthcare practitioner:

In simple terms, can you please explain the following to me:

  • What is an autoimmune reaction?

  • What happens in my body on a cellular level when I have a flare-up or exacerbation?

  • Which foods/products should I eliminate from my life and why? Can I reintroduce slowly and when? Should I try Paleo, Vegan, or AIP (Autoimmune Protocol)? If so, for how long? Should we look into food sensitivities and environmental intolerances? (Ask for a plan.)

  • How does my stress level impact my condition?

  • What role does exposure to toxins play with regard to my condition/symptoms?

  • How can I make sure that my body is eliminating toxins properly?

  • Should we explore my lifestyle choices to see if are things can could be tweaked?

  • What role does digestion play in my healing process? How do I optimize digestion and gut health?

  • What are the side effects (short-term and long-term) of my medications and what percentage of people experience these side effects?

  • What is our plan to counter negative side effects so that I don’t need to add more medications to offset more symptoms?

  •  How can we explore causes vs. using pharmaceutical drugs to suppress symptoms?

These questions will help you feel more in control of your doctor’s appointments and will hopefully get your doctors thinking outside the box. If your practitioner is unable to answer some of these questions, no biggie... Western medicine doctors and practitioners are largely trained to prescribe and not to look for causes. If your practitioner is unwilling to explore and research these things for you...find a new practitioner.

You can google the following keywords: functional practitioner, holistic practitioner, or holistic nutritionist to address the underlying reasons for what keeps causing symptoms and flare-ups. Search for someone in your area or work remotely with someone like me. Find what feels good. Request a 15-minute preliminary meeting if you feel like it.  The good ones will take some time to talk to you...because they understand what you have been through. Make sure you feel good about the investment of your time, energy, and money and always ask for what you want. This applies to all things in life. 

Print this piece of paper out right now if this applies to you. And take it with you to the next appointment with your healthcare practitioner. Read directly from this list or use your own words. 

Comment below if you have anything to add. I want to hear from you. 

Mad love,
LB, HHP

Science Says The Body Heals When It Is Calm

Change freaks people out. So does lack of control. Whenever there is change happening, there will be some level of confusion. Confusion almost always leads to stress. Stress also results from a lack of living in the present moment - from focusing on that major thing that happened, didn’t happen, or might someday happen. A constant state of this way of thinking will catch up with you quickly and can be crippling. Go on and take your power back, breathe, process, and chill the f*ck out. I say that so lovingly, I promise.

The thing to remember is that life is happening right here and now. It doesn’t serve anyone to focus on “what-if’s” but instead focus on what IS: what can you right now to make this very moment better? How can you shift from a place judgment of a circumstance or situation to one of discernment? What's your part in all of this unhappiness? And when feeling all the feels and off-ground, how can you stop and love it all anyway? What is the lesson? 

Learning how to handle stress in the moment will be the best gift you ever give to yourself. You have a choice when it comes to your response.  It takes practice to exercise this choice when it comes to modifying behavior or alchemizing toxic thoughts into lessons, growth, and movement. When put into practice, this has a cascading effect on positivity and clarity. Having been a highly anxious person for most of my life, I know what you are going through. I feel you.

It is important to know that the body mainly heals when it is calm - when the Autonomic Nervous System shifts into Parasympathetic mode and it is able to rest and repair. For this reason, increasing awareness around stress triggers and handling stress in the moment are essential. Putting it to the back of your mind or “dealing with it later” is not effective and will make the processing/expression of stress that much worse later on. This includes “focusing on the positive.” There’s a good intention behind the power of positivity movement, but we must remember that all circuits, cycles, and relationships operate according to polarity: positive AND negative, yin AND yang, light AND darkness. The expression will manifest one way or another, so you may as well have a say in how it happens

The body is a flow system. It is designed to receive, process, and let go, and it must be able to do so in order to heal. This applies to food as much as it applies to experiences, especially those that can cause a more dramatic and damaging stress response.

Here are a few fun facts about how stress affects the body provided by the HeartMath Institute:

1. Stress is recognized as the #1 proxy killer disease today. The American Medical Association has noted that stress is the basic cause of more than 60% of all human disease.

2. YOUR BODY DOES NOT DISCRIMINATE BETWEEN BIG STRESS OR LITTLE STRESS. A typical stress reaction, experienced dozens of times per day per individual, begins with a cascade of 1400 biochemical events in your body. If these reactions are left unchecked, we experience premature aging, impairment of cognitive function, drain in energy, and inhibited effectiveness & clarity.

3. We can control how we respond to stress. “We don’t need to be victims to our own emotions, thoughts, and attitudes. (Remember: you have a choice here. Choose your focus. Choose how long you will be pissed or sad or scared.) We can control how we respond to stress and we can become more sensitive to stressful situations and how they are affecting us before it manifests as physical, mental, or emotional complaint. (So, choose again. Keep choosing until you feel yourself getting your power back.) There are simple, scientifically validated solutions to stress that empower people to rewire their own stress response. (Heart Math is a great resource for this, and so am I.)

4. The best way to manage stress is to deal with it the very moment you feel it come up. Millions of Americans unsuccessfully us the binge-and-purge approach when it comes to stress. They stress out all day, believing that they can wait until later to recover when they go to an evening yoga class, go to the gym, or chill out when they take the weekend off. Unfortunately, when we put off going for our own inner balance our bodies have already activated the stress response and it’s our health that suffers.”

For more information on how to handle stress in the given moment, reach out to me.  You can also check out literature from where we referenced this article on the HeartMath Institute‘s website for further information on how handling stress in the moment benefits overall health.

Mad Love,
LB, HHP