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.

________

Snacking Tip: Use a Food Scale

Scott says: As I shared last week, I love to snack and have been known to lose control. In my pre-Crohn’s days, I’d start snacking and before I knew it, I’d have finished an entire pack of Hot n’ Spicy Chex Mix. If I did that now, I’d be in trouble.

Recognizing my weakness for snacking, I knew I had to figure out a way around this problem. Using a food scale was my solution.

Each morning, I weigh out my snacks for the day: nuts, plantain chips, chocolate chips and fruit. Doing this has helped me control how much I snack. Also, it’s forced me to plan out my snacks in advance, which prevents me from eating something I shouldn’t in a moment of weakness later on. Decision fatigue isn’t a problem for me earlier in the day.

________

No Nonsense Fruit Jam

Bertina says: Jamming on Jam! We are definitely a Jammin’ Family! One of our favorite things to do in the summer is to go fruit picking. It's tons of fun, and we usually have better luck with fruit quality than we get in stores. Blueberries, strawberries, apricots - there are so many options to choose from, particularly in the summer. 

And with all this glorious fruit, one of our favorite things to do is make homemade jam. It tastes great, is easy to make and makes our home smell delicious :)

Before I started making jam, I happily bought what was available at the grocery store. But when I paid closer attention to nutrition labels and saw how much sugar they had, I started making my own jam so I could control how much sugar I added.

I use maple syrup in place of sugar because we like how it tastes, and Scott tolerates it better than refined sugar.

WHAT YOU NEED

• 1 cup fresh or frozen fruit (we like blueberries)
• 3 tbsp maple syrup (adjust as needed based on how sweet your fruit is)
• 1 tsp arrowroot flour (you can substitute tapioca flour)
• 1 tsp lemon Juice (optional)

MAKE IT

1. Wash the fruits and transfer to a saucepan.
2. Add maple syrup, lemon juice and arrowroot flour to the fruit.
3. Cook the fruit over medium heat for about 15 minutes until the blueberry becomes soft. Use a spoon to mash some blueberries, but leave few whole pieces intact.
4. If you want a thicker consistency, cook the sauce longer and add more arrowroot flour.

Storage: Set the jam aside and let it cool completely. Store in an airtight container or mason jar and refrigerate. It lasts about 7 – 10 days in the refrigerator.

________

Preparing for IBD Surgery

Colleen says: Preoperative nutritional optimization is essential for best outcomes post-IBD surgery. Thank you to colorectal surgeon Dr. Karen N. Zaghiyan for including nutrition among the list of things gastroenterologists can address to help IBD patients prepare for surgery. Read more about what she had to say on this topic at the Advances in Inflammatory Bowel Disease Regionals 2020 meeting in Los Angeles.

________

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