Updated Online Classes for April 2020

Pranayama & Posture

Want to improve your posture and shift your mood? To do that, we got to develop muscle-mind connections that will expand and challenge your body awareness and consciousness. My class will help you change the way you move and to get in touch with muscles and deep desires you didn't know you had. Click here to sign up!

assclass

Want to reach higher levels of strength? To do that, we got to develop muscle-mind connections that will expand and challenge your body awareness. My class will help you change the way you move and to get in touch with muscles you didn't know you had.

We will go over mobility, strength, breath work, and mind-muscle exercises to get your ass stronger using a holistic approach. Click here to sign up!

Community Yoga Nidra

We will do some gentle yoga exercises followed by a guided meditation. Afterwards, there will an interactive discussion for those interested. Click here to sign up!

Sliding scale for all classes is $10-$20. No one will be turned away for lack of funds.  To make a donation, you can Venmo me @angeles-rios or PayPal me using angeles@angelesrios.com to make a donation.

Chocolate Cake & Me

This picture is of me doing Parakeet — a pilates move based on control, balance, and some strength. You don’t have to be a super athlete to do it, but it sure looks cool during times when I am experiencing a flare and could barely walk. I wanted to share this picture because of what I wrote and to show you how I can move when I don’t have a flare. Living with an autoimmune conditions takes a lot of twist and turns. Why developing self-compassion and a support group has been so important for me as part of my healing journey.

I wrote an article on Medium yesterday and wanted to share what I wrote here.  

Being stiff sucks, but not as much as it did a couple of days ago — when I could barely walk.

Seating on my couch, I tried to retrace my steps to figure out why I was in so much pain and could barely see out of my left eye about two weeks ago. For those of you who haven’t figured out, I was experiencing a flare (when someone with an autoimmune conditions feels more of their symptoms).

“Why is this happening?” were questions asked by my friends, colleagues, doctors and even myself. This question was typically followed with another one, such as ‘“What did I do?” or “Was I stressed out about something?”’ For the latter, I would respond with a solid, ”Nope.” If anything, I was only feeling more stressed because of this damn flare! So what could have started it? What did I do that was different the past few weeks or days?

Okay, well there was something I did do differently. A couple of weeks ago, I ate a chocolate cake from a BBQ that I assumed was flourless. Apparently, it was not. The day I ate it, I started to notice something different about me, but I ignored it; thinking I was going to be just fine.

After several days, my body started showing signs of fierce retaliation with this ‘flourless’ cake. One of the first signs I knew something was up was when I started to experience a scratchy sensation in my left eye. This mild irritation slowly transformed into a bout of photophobia (when the eye becomes sensitive to light) — something was going terribly wrong.

This was definitely a case of uveitis (when part of the iris becomes inflamed). I haven’t had uveitis for at least 2.5 years— when I started the autoimmunepaleo protocol (a paleo based elimination diet and lifestyle). Before starting the diet elimination part of the autoimmunepaleo (AIP) , I took biologics (powerful anti-inflammatory drugs) to reduce my symptoms of uveitis and spondylitis.

Being drug-free and uveitis-free, since going AIP, I was in heaven for 2.5 years! I forgot that I could get flares like this serious one again. I also didn’t think by eating a piece of chocolate cake that I could go back to my same old self.

Now, I was back to filling my free time with doctor appointments, going to the pharmacy for steroids, and sitting indoors with a baseball cap and shades because natural light irritated my eye. All for eating a stupid yet delicious large piece of chocolate cake. Worth it? Kind of… but I don’t think to this negative degree on my health.

I just wanted to make it go away without the use of drugs. At the same time, I was also working with my feelings of shame. Leading a San Francisco autoimmunepaleo (AIP) support group, studying the impact of gluten on autoimmune conditions, and blogging about gluten-free recipes and wellness, how could I have made this type of mistake? I wanted to be a leader who knew better. But I guess I am not that perfect person. I am still learning to take care of myself and learning through my mistakes.

Fortunately, I have learned a lot since my last flare. Being a nutrition nerd and student at Bauman College for Holistic Nutrition, I figured out what I could do to calm my flare.

Once I targeted what initiated my current flare, I started an appropriate healing protocol for me. I started drinking bone broths, chewing more, drinking bitters and sour concoctions, meditating more, doing less, taking more naps, and taking both supplements and herbal antibiotics. After a week’s worth of appropriate self-care, I was back to walking and seeing normal again. During this time, I still took a steriod for my eye; respecting both western and eastern practices when used appropriately.

With flares like this one, I don’t take for granted my movement capability or get down on myself for not working harder to be part of some fitspo community on social media. As a movement instructor and healer, I simply want to walk and see. And to teach my clients and community how to move smarter, get stronger, and feel better. I lost my ego to looking like a super fit model for inspiration a long time ago. Plus, I have been there, done that. And learned that you can look fit, but not feel well too. Another topic, I can discuss in another article.

In addition, I am grateful for knowing what to do when I get my flares. I may not be perfect with every decision I make — especially if the decision has to do with ‘chocolate’ & ‘cake,’ but I can continue to work on putting myself together whenever I do fall apart.

I have shared this part of my life with you in hopes that you may find some self-compassion and light humor when you find yourself straying from your wellness rituals. Lastly, I wrote this piece to help you understand a small part of what some people with autoimmune conditions may experience.

Citrus Dressing

Citrus Dressing

1 cup of olive oil

1/2 tsp of sea salt or to taste

2 freshly squeezed lemons

1/2 clove of crushed garlic (if you wait 10 minutes, you will enjoy the peak activation  of allicin in garlic)

Mix all of the ingredients together in a medium size bowl or mason jar. You can store your leftovers in the refrigerator.  When you plan to use dressing again, allow it to sit at room temperature for at least 10-15 minutes, since olive oil will harden in the refrigerator.  

Play with the ratios. Everybody's taste buds are different, so feel free to add more or less of each ingredient.  

Easy Beet Salad

Premixed Beet Salad

After studying how to support liver health, I thought to myself that I must share my favorite easy beet salad.  I love the combination of roasted beets, oregano, and citrus dressing!  

Ingredients

1 cup of chopped roasted beets - my favorite are golden beets!

1 teaspoon of oregano

1/8 cup of citrus dressing

Instructions

Mix all of these ingredients together in a medium-size mixing bowl.

Serve and enjoy immediately!

Ingredients For An Easy Detox Salad

I understand that life can be super busy, so I created a salad recipe that is easy peasy to make or to find at an open salad bar. For folks who have time to cook, some of these ingredients can be batched cooked (roasted beats, carrots, and Brussels sprouts).

I have also included a citrus dressing that you can make in larger quantities for future use too.  The citrus dressing combines its sour flavor with the bitter flavors from the salad; flavors that stimulate the liver and gallbladder to work while adding a punch to your tastebuds!

To understand more on why I included these ingredients in a detox salad, click here for an article I wrote on foods, herbs, and spices to help your liver support you more.  .  

 

These ratios ca serve around 2-3 people

Ingredients

2 cup of sliced kale or collard greens

1/2 part of an apple diced in 1/4 inches

2 cups of arugula or parsley 

6 radishes thinly sliced

1/4 cup of roasted and sliced steamed beets, carrots, onions, and/or Brussels sprouts

2-3 kumquats; a 1/2 of a blood orange or lemon thinly sliced for the topping is optional

Citrus Dressing

4 tbsp of olive oil

1/2 tsp of sea salt or to taste

2 freshly squeezed lemons

1/2 clove of crushed garlic (if you wait 10 minutes, you will enjoy the peak of allicin activation)

Directions

1. Mix salad ingredients (with the exception of the kumquats) in a serving bowl.
2. Mix the citrus dressing in a small cup.
3. Pour the dressing onto the salad and mix them together, until all of the leaves are covered with the dressing.
4. Top the mixed salad with slices of kumquats, blood oranges, or lemons.  

Lastly, a diet filled with a diverse amount of whole foods - like the ingredients in these types of salads - can help your liver function like a well oiled machine. Basically, what you eat matters!  Without the appropriate ingredients, your liver can become inflamed, scarred, and lead to congestion in not only your liver, but your gallbladder and the rest of your digestive system - why it is important to include foods and herbs I have mentioned in this salad and in a previous post.  

I hope you enjoy this salad and how it feels to feed yourself these nourishing ingredients! 

Liver Support Shot

After writing an article about how to support your liver function, I wanted to include some recipes related to liver support.  One of my favorite recipes  for liver support is a shot that includes ginger, turmeric, lemon juice, licorice, and lemon peels.  

For folks who have an autoimmune condition and are TH2 dominant, you may want to remove turmeric from the ingredients.  For more information about why, please click here.  

Personally, I like to have at least 2 shots of this drink before meals.  Now give it a try! And remember to let me know what you think!

Ingredients

2.5 cups filtered water for the fresh ginger version; 2 cups for the ginger tea bag version

2 tbsp peeled (optional) and cubed ginger or 4 ginger tea bags

1 tablespoon turmeric powder or fresh turmeric

4 lemon peels from a full lemon

1 freshly squeezed lemon (optional)

2 licorice tea bags (optional)

Directions

Boil or pressure cook the freshly sliced ginger for a full 30 minutes.  Turn off the heat.

If you are using ginger tea bags, add the ginger tea bags after the water has come to a boil. Allow the ginger tea bags to sit for 8-10 minutes with the rest of the ingredients (turmeric and licorice)}.

If you are using a pressure cooker, use fresh ginger or dried loosed ginger.   Add the turmeric at this time too.  

Add the  licorice tea bags when it is near the time (around 5 minutes)  to serve.

Pour the mixture into 4 shot glasses. Add the lemon peels.  Wait for the liquid to cool to your drinking preference.

How To Improve Your Energy & Reduce Your Headaches

Your liver helps clean your blood, neutralizes toxins, and send them packing to leave your body. This hardworking organ can even regenerate itself! Fatigue and headaches can come about when the liver doesn't have the appropriate amount of material to function well.  I have compiled a list of foods, herbs, and nutrients that can help your liver help you. 

Foods that support your liver.

• Leafy vegetables, such as greens and sea vegetables
• Colorful fruits
• Organic foods
• Adequate protein, 3-4 times a day
• Lecithin
• Micro algae
• Limonene containing fruits: 2-3 pieces/day of whole fruit; eat the skin where it is most concentrated.  
• Orange, tangerine, & lemon (not grapefruit)
• Sulfur rich foods: garlic, legumes, onions, egg
• Soluble fiber: pears, oat bran, apples (especially green apples, which has malic acid), legumes
• The brassica family: broccoli, brussels sprouts, and cabbage
• Bitter veggies: artichokes, dandelion, arugula, radishes
• Sulfur foods: onions and garlic
• Beets
• Carrots
• Herbs and spices: turmeric, cinnamon & licorice
• Bitter and sour foods

Herbs and spices that support the liver.

• Milk thistle (silymarin)
• Dandelion root
• Artichoke leaf
• Burdock root
• Yellow dock
• Barberry
• Gentian
• Turmeric
• Cinnamon
• Licorice

How food and specific nutrients help the liver out.

I am believer of nutrition through whole foods, but understand not everyone can do that. Hence, I have added to this section some nutrients - in addition to foods, herbs, and spices - associated with improving liver function for folks thinking about supplementation. In addition, I do discuss what impact these sources play in the two detoxification phases in the liver.  

High Sulfur foods (ex. garlic, legumes, onions, & eggs), cruciferous vegetables (ex. broccoli, brussels sprouts, & cabbage), artichokes, beets, carrots, & dandalion protect the liver from damage and improve liver function.

Vegetables from the brassica family (cabbage, broccoli, brussel sprouts), oranges, tangerines, caraway seeds, dill seeds help stimulate phase I detoxification in the liver.  Phase I detoxification in the liver converts some toxic chemicals into less harmful ones.  At the same time, phase I detoxification can convert some toxic chemicals into more active forms, making them more toxic, while preparing them for Phase II detoxification enzymes.  It is why it is important that Phase II detoxification enzymes act as swiftly as Phase I detoxification enzymes to package these more active forms (intermediates) for clearance or neutralization.   

Turmeric, specifically curcumin, slows down phrase I detoxification and stimulates phase II detoxification in the liver. This type of help is great if Phase II detoxification enzymes are not acting as swiftly as the phase I detoxification enzymes.

Vegetables from the brassica family, limonene-containing foods (citrus peel, dill weed seed, & caraway seeds), glycine, lipotropic nutrients (choline, methionine, betaine, folic acid, vitamin B12), cysteine, taurine, whey protein, eggs, red peppers, citrus fruits, garlic, onions, nutritional yeast, whole grains, legumes, & fish oils stimulate phase II detoxification in the liver.  Phase II detoxification in the liver takes the chemicals made during phase I detoxification and prepares them for excretion or neutralization.

Legumes and whole grains are rich in molybdenum (a trace mineral needed for sulfoxidation, part of the phase II detoxification in the liver). If you have trouble digesting legumes and whole grains, you may want to soak and sprout them for better digestion and to increase their nutient bioavailabilty.  You may also consider supplementation.  

Soluble fiber (ex. pears, oat bran, apples, legumes) promotes bile secretion (product of the liver) that helps eliminate bodily waste.  

If you have Gilbert Syndrome [a phase II detoxification syndrome that inhibits the breakdown of bilirubin (a byproduct of the breakdown of hemoglobin) efficiently], it is encouraged to drink at least 48 oz of water a day.  Methionine administered as SAM-e may help folks with this condition.  

Lastly, drink alcohol in moderation (2 glasses of wine or beer or 2 fl ounce of hard alcohol for men;  1 glass of wine or beer or 1 fl ounce of hard alcohol for women); avoid it completely if you have liver damage and immune suppression. 

 

References

Murray, M. Pizzorno, J. Pizzorno, Lara. (2012). The Encyclopedia Of Natural Medicine. New York, New York: Atria Books. 

Bauman College (2013) NC102.3 Lecture - Digestive Physiology, Lecture 3 - Pancreas, LIver, Gallbladder, & Excretion (Kidneys, Bladder).  Retrieved from http://dashboard.baumancollege.org/pluginfile.php/10056/mod_resource/content/6/FON_Materials/102/Lecture/pdf/102_3_Handout_OrgnsOfDig_09302013_LB.pdf

Zesty By Nature

Membrillo Without Added Sugars!

Ingredients

1/2 lemon juice

1/8 cup of collagen*

1/8 cup of agar agar

1/2 cup peeled apples (pink ladies are my favorite for this recipe)

zest from 4-5 kumquats (optional)

1/4 cup zest from Meyer lemons (regular lemons are fine, but I prefer the sweeter taste of meyer lemons)

*If you want a sweeter recipe, replace the collagen with agar; equal parts.  You can also use the leftover apple juice; just add more agar accordingly.

Directions

1. Pressure cook the peeled apples at high for 20 minutes. If possible, use a steamer to separate apples from liquid, so that the apples don’t absorb more liquid than necessary. Remove them from the heat.
2. Pour juice in one container; place steamed apples in another. 
3. In a saucepan, add the lemon juice. Turn on the heat and allow the liquid to come to almost a boil.
4. Add the collagen and agar to the saucepan; slowly to avoid making clumps. This part should take around 4-5 minutes.
5. Once the entire amount of collagen peptides and agar has melted into the mixture, turn off the heat.
6. Sieve the mixture to remove any clumps of collagen into another saucepan or mixing bowl.
7. Add the pressured cooked apples to the mixture. 
8. Taste try the mixture. If it is not sweet enough, you can add the leftover apple juice you placed in the container from step 1 until it suits you. 
9. Add the zest from kumquats and lemons.  
10. Place the mixture into a mason jar. Allow to cool overnight.   

 

Background

I hate baking, because I hate measuring things and don’t like how most gluten-free baked goods taste. For my mindful dinner I wanted to offer a dessert as the fourth course, so I decided to work on synergizing the creamy textures from agar agar and gelatin with the sweet and sour flavors of citrus fruits.  My first version worked well with folks who ate paleo, but folks who were use to eating added sugars thought it tasted strange. After a couple of iterations, I ended up with this current recipe.  I normally serve this dish with my version of greek style coconut yogurt - what I now call 'coconut crush'.   

Nutrients

Lemon: vitamin C, A, B1, P, potassium, magnesium, & folic acid, flavonids, phyotochemical (ex. limonene; lemon peels have high amounts of oxalates it is recommended that people with a history ofcalcium-oxalate kidney stonesshould limit their intake of them.  Zest contains essential oils (ex. limonene, citral, citronellal, alphaterpineol, linalyl, geranyl acetate).  

Apple: vitamin C, fiber (ex. pectin), potassium; when raw they contain measureable amounts of phytonutrients (ellagic acid, chlorogenic) & flavonoids (ex. quercetin). 

Kumquat: vitamin C, calcium, potassium, vitamin A

Collagen peptides: glycine, may be beneficial for people with conditions affecting connective tissues and the skin.  

Agar agar: used on a daily basis, appears to help obese people lose weight

References

Murray, M. Pizzorno, J. Pizzorno, L. (2005). The Encyclopedia Of Healing Foods. New York, New York:  Atria Books. 

Natural Medicines Comprehensive Database Consumer Version. (2009) Find a Vitamin Or Supplement.  Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-80-agar.aspx?activeingredientid=80&

How To Create Your Own Mindful Dinner!

After presenting my passion project on Mindful Dinners at Shine, I wanted to share with you some of my newfound wisdom on how to create your own mindful dinner! 

Benefits Of A Group Practice

• Increased accountability to practice.

• Increased feeling of connection to a community and expansion of network of support.  

• Less experienced practitioners can learn from more experienced practitioners.

• Experienced practitioners can learn how to teach and guide less experienced practitioners.  

• Exchange of recipes, cooking techniques, and inspiration for trying something new.

Stay Focused

You can create an intention, preamble, or theme for the event to guide the planning and execution of the event. Feel free to start developing this intention before the dinner or once the group begins to meet, in order to create a shared one. Setting guiding principles (in yoga terms, they are called sankalpas) will help with your decision making and communication style of the event. Once the intention is set, the leader can communicate it to attendees and all helpers. You can decide to practice one type of meditation or change it up as the intention and group evolves.

With my dinners, my intention was to  help support people to explore more intimacy in a safe and nourishing environment to connect to their deepest desires.  I developed questions for attendees to answer as a group and among each other to explore mental formations they developed and what their peers developed as well (ex. What does intimacy look like to you?).  Before each meal, I offered a story of why I was serving it. Before eating each dish, I encouraged a mindful practices (ex. noticing the taste, texture, aesthetics, smell, sound, inner thoughts, and inner physiology).

I also wanted attendees to develop a practice that they could take beyond the dinner. Because of my intentions,  I offered paper and pens to attendees to write out a lovingkindness mantra after they finished eating.  I shared examples of lovingkindness phrases, so they could have some ideas.  Lovingkindness nourishes intimacy and exploration, which is why I chose to end with this type of practice.  Throughout the dinner, I used a mix  of different styles of meditation I have practiced, because I used different styles during my healing journey.

In addition, I offer a paleo inspired dinner which does not follow most traditional Buddhist lineages. I wanted to offer this type of event to share the type of food that has worked to heal me. What has helped me to become more  intimate in my life are my guiding principles.   

Schedule It and Share It

Set up a time and place.  

Figure out a place: a home, yoga studio, gallery, co-working space, church, monastery could work.  In the summer or spring, look for outdoors at a park or public space.  Typically, as long as the place is quiet or serene, it can work.  

Let people know about it: send out an email or post a message to your networks. I find word of mouth works best for the type of dinners I coordinate. For social media, you can use Facebook event pages (this way friends can add their friends to the event), Evite, Eventbrite, community calendars, and Meetup groups.  If you plan to have it at a yoga studio or church, request the studio to post it on their calendar.  

 

Delegate Responsibilities

Choose a leader who will guide the meditation or be responsible to offer pre-recorded guided meditation or figure out what the group wants to read, chant, exercise or practice. Exercises can include the following:  silent guided meditations, mandala drawings, vision boarding, mantra making, Q&As, lectures, and book readings.  

For my events, I allowed ½ hour for arrival time, 30 minutes of meditation exercises, a story telling for each dish served, and a homework exercise to take beyond the event.  Throughout the dinner, I am being conscious of how much guidance in meditation and mindful eating is appropriate for attendees - allowing for change in plans as needed.  

Figure out if you want to do a potluck or a dinner. If it is a dinner, have someone be a leader for this part.  Another person could be in charge of the event planning (logistics, decor, plates, execution, and/or theme).

From experience, I found it hard to be present when multitasking delegate, delegate, and delegate!

Figure Out Food Accommodations

If you are doing a potluck, this section may not apply to you. If you are planning a full dinner, please continue reading this section.  

Create a Mis en Place for organizational purpose.

Some easy to do meals I have done include:

1) Slow cooked meats which are easy to keep warm.

2) Puree’s that can easily be kept warm.

3) Salads made in advance; you can add the dressing when ready to serve.  

Future Events

Create a sign-up sheet for attendees to collect emails for future events. This information may be important to keep for funding future gatherings.

Pay For Your Expenses

You can ask for dana or charge upfront for the total cost of it.  Depending on your intentions and situation, either set-up will make sense or not.  

Register Your Group

If you are sticking to follow a particular lineage of meditation, you can register your events with such organizations (ex. MBSR, Thich Nhat Hanh, and so forth).  

5 Ways To Minimize Jet Lag

Lack of restorative sleep time can have a huge impact on your wellbeing.   During this time of year - with travels and holiday festivities -  your normal sleeping pattern may have been thrown off. Because getting restorative sleep can be hard during this period, I thought I would do some research on what science has to say about the impact of jet lag on circadian rhythms and more. I collected a lot of great information, but wanted to keep the list short for this post. With the intention of being succinct, I am sharing with you 5 evidence-based approaches to help you recover and minimize the effects of feeling jet lag and changes in your circadian rhythm. May you rest better after reading these tips!

1. Expose yourself to natural light during the morning

Natural light can help you rebalance your circadian rhythms by exposing yourself to blue light. Additionally, being exposed to ultraviolet light can help your skin produce vitamin D - a natural anti-inflammatory chemical.  Two great reasons to go for a walk or to work outdoors in the morning! 

2. Take a warm shower or bath in the evening  

Research has shown that lower environmental temperatures at night may help prepare the body for sleep.  The drop in your body temperature after taking a warm shower or bath may help induce sleep.

3. Minimize your exposure to blue light for at least 2 hours before sleep  

Commit to not using any electronic devices that emit blue light close to bedtime. Blue light can stimulate your nervous system, so that it is harder to go asleep.  You can use a free program called f.lux on your computer, if you cannot help but use your electronic devices. You can also buy amber glasses, like Gunnars, to do the same trick.  

4. Practice meditation and yoga

Research has shown certain forms of meditations and yoga may help with sleep by increasing melotonin levels. Melatonin is a powerful antioxidant and seems to help trigger restorative sleep.  If you want a guided meditation practice, you can check out one of my youtube meditation sessions or practice the below meditation practice. Otherwise, practice something you already know.  Note: keep it simple and practical since you are already jet lagged, in other words feeling stressed out.

Breath and Attention Meditation Exercise

Feel free to sit or be in any position that feels comfortable to you.  You are welcome to have your eyes closed or opened (with opened eyes make sure you are facing something like a plain wall to minimize your distractions).  

1. Inhale 1, exhale 1

2. Inhale 2, exhale 2

3. Inhale 3, exhale 3

Repeat up to 21 times. If you lose count, start over again.  You can use a timer and set it for seven minutes.  In general, 15-20 minutes of meditation a day is supported by research to reduce stress.   I recommend starting with what you already practice. If you have never meditated before, start with maybe 5 breaths or 1 minute of meditation.  Over time, you will develop your meditation muscles and be able to practice longer and reap more benefits from your practice.

5. Improve your digestion

With changes in circadian rhythms, metabolism can be disrupted (ex. liver metabolism, bile function, and fat digestion).  Make sure you chew your food thoroughly to promote better digestion and to balance the lag in your digestive organs.  Avoid or reduce your alcohol intake as well.  

References:

Yetish, G., Kaplan H., Gurven M., Wood B., Pontzer, H., Manger P.R., Wilson C., McGregor R., Siegel J.M. Natural Sleep and Its Seasonal Variations in Three Pre-Industrial Societies.  Current Biology, November 2015, 25(21): 2862-8. 

Smolensky, M.H., Sackett-Lundeen L.L., Portaluppi F. Noctunal Light Pollution and Underexposure to Daytime Sunlight: Complementary Mechanishms of Circadian Disruption and Related Diseases.  Chronobiology International, October 2015 32(8): 1029-48

Tooley, G. A., S. M. Armstrong, T. R. Norman, and A. Sali. Acute increases in night- time plasma melatonin levels following a period of meditation. Biological Psychology, May 2000, 53(1):69-78. 

Ge W, Chen G, Ding Y-T. Effect of chewing gum on the postoperative recovery of gastrointestinal function. International Journal of Clinical and Experimental Medicine. 2015;8(8):11936-11942.