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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Breathing exercise - 5 in, 7 out

Scott says: 

I put lots of effort into improving how well I sleep. Although I continue to struggle, it is much better than before. And I have the following simple tip to thank for its improvement. I hope it works for you, too. 

When you’re trying to fall asleep…

Slowly inhale through your nose for a count of five. Slowly exhale through your nose for a count of seven. Experiment with the duration of each breath. When I first tried this breathing exercise, I inhaled for 6 seconds and exhaled for 8. I find counting helps me fall asleep, too. 

Controlled breathing, like this, can help improve sleep, energy, depression, and digestion.

I like the simplicity of the “inhale slow, exhale slower” exercise, and it works in any position. However, you might find your breaths are shorter in certain positions — for me, that’s when I’m lying on my side. 

Try out different rhythms until you find one that works for you.

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Homemade Condiment: Pesto

Popular condiments and sauces, such as ketchup and tomato sauce, seem fine, but on closer inspection, you might find unwanted ingredients. For example, we found soybean oil, high-fructose corn syrup and excessive amounts of sugar in a few favorite products. Some pre-made products are fine, and we’ll highlight them as we find them. But there is another option… make your own.

With basil season in full swing, this week we're sharing Bertina's homemade pesto recipe. We love it and use it across the board — as a fish marinade, turkey topping and a flavorful dip for plantain chips and vegetables. 

Because pesto is a paste or puree, it's an excellent way for people on low-fiber diets to include fresh herbs, vegetables and nuts. 

WHAT YOU NEED

• 2 cups fresh basil leaves (no stems)
• 2 tbsp pine nuts or walnuts
• 1 large clove garlic
• ½ cup extra-virgin olive oil
• ½ cup freshly grated parmesan cheese (can substitute 2-3 tbsp nutritional yeast)
• 1/4 tsp of salt

MAKE IT

1. Combine basil leaves, pine nuts or walnuts and garlic in a food processor and process until very finely minced.
2. With the processor running slowly dribble in the oil and process until the mixture is smooth.
3. Add the salt and cheese / nutritional yeast and process very briefly, just long enough to combine. Store in refrigerator or freezer.

Freezing tip:

Freeze pesto in an ice cube tray

recipe adapted from NYTimes.

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Self-Care for IBD Patients - Webinar

The Crohn’s and Colitis Foundation is hosting a free self-help webinar for IBD patients on August 5th. The topics include nutrition and mental health. Register here. 

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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