Don't tow this around with you.

Keeping things moving (you know what I mean) is critical to maintaining healthy weight loss. If things are moving through too fast, you're getting nutritionally short changed. If things are stagnant and moving too slow, you're getting a toxic build up in your colon and probably experiencing some bad gas. Your morning visit to the porcelain throne should be pleasant, nay, a joyous event! Here are 4 ways you can keep the pipes clean.

1. Stay hydrated! Make sure you are drinking enough water every day. How much is enough for you? A good estimate is to consume half your body weight in ounces of water a day. So if you weigh 180 pounds, you need approximately 90 ounces of water a day. Half of that can be drunk, and the other half can be consumed in fruits and vegetables.

2. Include raw foods in each meal. No, sushi doesn't count! Try to get a raw fruit or vegetable in each meal. With breakfast, get some fresh fruit. At lunch, make salad the star of your meal. At dinner, have some raw (and cooked) vegetables with your meal. Raw fruits and vegetables will provide lots of water and fiber, both essential to keeping things running on time on the inside!

3. Add some ground flax seed to your diet. Not only a great source of fiber, but you'll also be getting a good dose of Omega 3's! You can put them in oatmeal, sprinkle them on salads, or put them in smoothies.

4. If you're really having a hard time try this recipe. It's called "Bombs Away" for a good reason.