3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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Being Outside Can Improve Gut Health

Colleen says: Did you know that spending time outdoors can improve gut health? In this article, Dr. Mahmoud Ghannoum, a leading Microbiome Researcher, shares 5 reasons for how being outside, even if it’s in a concrete jungle, can help your gut: 

1. Being outside boosts your immunity, and your immune system supports your gut (and vice versa).

2. Being outside lowers your stress levels. Chronic stress reduces the number of friendly bacteria in your gut.

3. Being outside encourages you to move, and physical activity increases the populations of beneficial bacteria in your digestive system.

4. Being outside exposes you to more microorganisms. When you go outdoors, you expose yourself to millions of microbes, many of which can benefit your body and microbiome. 

5. Being outside lowers your risk of heart disease. Your gut and heart work together. For instance, your gut bacteria can influence your risk for obesity, type 2 diabetes, high blood pressure and high cholesterol. 

I hope you plan on spending some time outside this Labor Day weekend! My family and I hope to socially distance at the beach and picnic barefoot in the grass. What outdoor activities do you have planned?

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"I Don't Want My Friends To Know" - Young people on growing up with IBD

Scott says: Having Crohn’s disease or ulcerative colitis has a huge impact on almost every aspect of our lives, including our relationships. While my younger days are, unfortunately, behind me, I still struggle with the right way to handle my condition with friends and family. I imagine if I were younger, the struggle would be even harder. 

A common example is the simple act of choosing where to go for dinner or what to order. I hate to be the person to throw a wrench in the plans because the restaurant’s menu won’t agree with my gut. 

I recall one example when I was away for a weekend with friends aware of my GI issues. I didn’t want eating to be an issue, so I brought lots of food with me and tried to be as easygoing as I could. I had just one rule: you guys do and eat what you want, but please, not pizza. Pizza, to me, is like “the one who got away” and even after all these years, I just have a hard time being around it. Everyone agreed. 

As you can imagine, they requested pizza and then I had to decide whether or not to be the party pooper (I was). In the grand scheme of things, it’s not a huge deal. But these moments add up and can weigh you down.

If you’re struggling with how to address your condition with your friends, know that you aren’t alone.

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Snacks: Bertina's Granola

Quick caveat: This is a high-fiber, high roughage recipe as evidenced by the whole nuts and seeds. If you avoid high-roughage foods because of active IBD or risk of obstruction, you might try basic toasted oats with coconut chips, sliced almonds and/or raisins as tolerated.

Bertina says: I love munching on good healthy crunchy granola - either in my yogurt or on its own. So imagine my surprise when I learned how much sugar most pre-made granolas have! I decided to make my own. After playing around with different recipes, this is my go-to granola recipe with much less sugar than store-bought ones. It’s one of my favorite things to make on a weekend to enjoy all week long. Once you make your own granola, there’s no going back! 

Cooking notes:

- Mix and play with your favorite ingredients to make this recipe your own. You don’t like almonds? Try pecans instead! 

- Choose dried fruits that don’t have added sugar in them as many do.

WHAT YOU NEED

• 5 cups Organic Rolled Oats
• 1 cup Coconut Chips
• 1 cup Sliced Almonds
• ½ cup Sunflower Seeds
• ½ cup Pumpkin Seeds
• 1/4 cup Maple Syrup
• 1/2 cup Extra Virgin Olive Oil or coconut oil (melted)
• 1/2 cup Golden Raisins
• 1/2 cup Dried Cranberries / Apricots / any dried fruits you like *

MAKE IT

1. Toss together all the ingredients except for the dried fruits, coating as evenly as possible. Spread in single layer on full sheet tray. 
2. Bake in a 250˚F oven until dry and lightly golden. Be sure to mix the granola in the oven often, to allow for even baking and drying. 
3. Stir in dried fruit while granola is hot. Set aside and let it cool. For freshness, store in an airtight container and keep away from moisture. 
4. Enjoy!

Yields 8 pint jars

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary