The Poop Scoop - Amazon S3...No, your poop doesn’t {& shouldn’t} smell like roses. That being said, it shouldn’t necessarily smell foul either. It should just smell like poop!

The Rose Method™ by Rochelle Serna Phone: 424.477.2028 | Web: www.rochelleserna.com | Email: [email protected]

Hey there Rosebud!

This Journal is a safe space for you to track your thoughts, progress, & struggles through the program.

I hope that these pages provide you with exactly what you need at the exact moment that you need it. :]

• THE POOP PAGES • FOOD LOGGING CHARTS • A PLACE FOR THOUGHTS • 21-DAY GRATITUDE JOURNAL • FERTILITY TRACKING CHARTS

Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.

- Robin S. Sharma

A Look Inside:


Our poop can tell us a HUGE amount of information about our gut & digestion. Taking note of your poop is a free & easy way to check up on your health on a daily basis. But what are you looking for? There are a few main categories to check: form, color, odor, buoyancy, & frequency.

FORM: Are you turning into a rabbit? Finding little pellets in the toilet is no bueno. On the other hand when you’re #2 sounds like #1 that’s no bed of roses either. Watery poop, otherwise known as diarrhea, is usually a sign that your body is trying to get rid of something. It could also be a temporary “side-effect” of a diet change. In other rare cases, it could be a result of an extremely impacted colon. If you’re experiencing watery stool try including a quality probiotic, eating more fibrous veggies, & consult a doctor if it’s persistent. Chunky soft poop…that just sounds nasty! But seriously, can you see pieces of last night’s dinner? If so, it may be a sign of issues with the gut, digestion or intolerance. If it continues, an elimination & reintroduction diet may help find the culprit. Your gut may also need a mini-detox. Slip in a teaspoon of food grade betonite clay to help pull toxins! “Play doh” poop is my code name for soft, fully formed, easy to eliminate poop. This is a good sign! It’s one quality of a well functioning digestive system. There are, of course, other things to look out for {odor, color, etc} which we’ll cover in a bit. Clumpy hard poop is best described as looking like “Thing” from fantastic four. It’s often hard to pass, & usually dark in color. This is a sign that you’re getting into constipation territory. You can add fibrous fruits & veggies, cut out irriating grains, drink more water, & incorporate digestive enzymes to help a sista’ stool out. Poop pellets are the worst. In reality diarrhea may be medically worse, but I just hate being constipated! Constipation can be a sign of dehydration, hormone

The Poop Scoop


imbalance/changes, lack of healthy fats, mineral deficiency {specifically magnesium}, or lack of veggies to name a few. There are a few other poop formations to look out for. You can see those on the Bristol Stool Chart, below. COLOR: In general poop should be a light to milk-chocolate brown, not tan, brown! Here are the deets on the other colors: Black tarry or red poop can be a sign of bleeding in the upper GI tract. Yikes. Black, not tarry, can also be a sign or a large toxic release. I’ve noticed this in myself the day after a good bodywork session. Unless you ate beets {& have red poop} or are taking medication that causes black poop, you may want to consult a doctor. White, pale, or ashy colored poop may be a sign of a lack of bile. You’ll want to consult a doctor with this one as well. Yellow poop is for babies. Seriously though, if your poop is yellow or greenish it could be a sign of fat malabsorption, or an issue with bile producing/regulating organs. Cut down on the fats for a bit just to let things heal. You can also take Ox-Bile, & digestive enzymes to help. Once again, you may want to consult a doctor.


ODOR: No, your poop doesn’t {& shouldn’t} smell like roses. That being said, it shouldn’t necessarily smell foul either. It should just smell like poop! So helpful, right?! If it smells “repulsive” it could be a sign that your body has a high level of toxins.

BOUANCY: To float or not to float? Your poop should gentle drop into the water {no splashy cannonballs} & slowly sink to the bottom. There is some debate around this, but it’s thought that floating poop is another sign of fat mal absorption.

FREQUENCY: The average recommendation is between 1-3 times a day. Everyone is different & some peoples “normal” is only 3-4 times a week. Since pooping is a major method of detox for our bodies, at least daily is ideal. The most important thing, however, is that you are able to poop FULLY each time—you want everything cleared out!


Food Logging

HOW IT WORKS: • DIDYA POOP?

o Checking in on whether or not you poop & what it was like is a great way to get HUGE insight on what’s going on with your digestion.

• WHAT YOU ATE o Write down the contents of the meal or snack that you just ate!

• HOW YOU FEEL o Explain how you feel from the meal {i.e. bloated, energetic, guilty,

comforted} o Take note of these feelings. What could that feeling be telling you

about how the food reacts in your body? Bloating may be sign of intolerance, while comfort may help you understand which foods give you an emotional connection.

• FULLNESS o Are you satiated? Stuffed? Still hungry? Write a descriptive word or

use a scale of 1-10 to represent your fullness o Fullness is a good predictor of eating patterns. Are you eating

enough? Too much? Why? • CRAVINGS

o Did any craving precede the meal? Get specific. Where they met? o Understanding your craving patterns can help to track a deficiency

or clue you in to an emotional eating pattern.

WATER CONSUMPTION:

Each little water cup represents 8oz of water. Fill up the cup to mark ounces drank each day.

SUPPLEMENTS TAKEN: Write down which supps you took!

NOTES ABOUT THE DAY: Anything else noteworthy to mention?

WHAT IS FOOD LOGGING FOR? This is a safe space for you to share as much or as little as you’d like. Keeping a food log is linked with greater success & more likelihood to stick to goals. On another note, keeping a journal for your thoughts & feelings is one of the best ways to learn about you!

The notes you keep here are for you & you only. If you feel intrigued to share, you are more than welcome to do so!


Date________________

Didya’ Poop? Yes / No

Describe it (I know, just do it!)____________________________

Food Logging

WHAT YOU ATE HOW YOU FEEL FULLNESS CRAVINGS

WATER CONSUMPTION:

SUPPLEMENTS TAKEN: ____________________________________________________________________

NOTES ABOUT THE DAY: ____________________________________________________________________

____________________________________________________________________


Write as much as you want, about whatever you want, as often as you’d like.

A Place for Thoughts

SOME IDEAS:

• What struck you today? Did anything take your breath away?

• Explore the feelings that you feel right this moment.

• What do you see when you think about your future?

• Anything heavy on your heart?

• How has this weeks program work been for you? Get specific.

• Describe your first childhood memory. How do you feel when you

think about it?

• List your favorite baby names!

• What’s something you’d like to accomplish in the next year? How

will you get there?

• Doodle out your feelings.

• What’s your favorite song? Why?

• ANYTHING. <3


A Place for Thoughts


21 Days of Gratitude

TODAY I AM grateful FOR…

O

HOW IT WORKS-REMEMBER TO SAVE THIS UNTIL WE GET TO THE CORRECT WEEK!!

Day: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Circle which day it is on your 21 day journey

Date: Write the date! It’s fun to look back on

1. Enter 3 things that you are grateful for.

2. Each day must be different!

3. Get creative & dig deep!

AND this REALLY STANDS OUT!

This is where you expand on one of the subjects above!


21 Days of Gratitude

TODAY I AM grateful FOR…

Day: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Date: ______________________

1.

2.

3.

AND this REALLY STANDS OUT!

CM Types: P=period D=Dry S=Sticky EW=egg white

Cycle Dates:T he R ose Method™ FERTILITY CHART

Gettin’ Frisky?

CM Type?

Time

Date

Day of The Week

Cycle Day

Documents

The Poop Scoop - Amazon S3...No, your poop doesn’t {& shouldn’t} smell like roses. That being said, it shouldn’t necessarily smell foul either. It should just smell like poop!