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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An IBD-Friendly Salad

“Salads” top the list of foods people with IBD miss during flares. 

Fortunately, you need not avoid all “salad” as per its definition. With a little creativity, you can enjoy “salad” on a low-fiber diet.

Case in point: Bertina’s Beet & Carrot Salad with Apples or Oranges

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Question of the week

Re: "Six Kitchen Essentials for Low-Fiber Cooking": 

I noticed your article mentions bone broth in the Instant Pot. Do you have a recipe for making this?

We sure do! This is Bertina's recipe from our free eBook "Nutritious & Delicious: 10 IBD Gut-Friendly Recipes".

What you need: 

• Leftover bones from 2 organic roasted chickens (see Notes)
• 3 carrots, roughly chopped
• 3 celery stalks, roughly chopped
• 1 tsp apple cider vinegar
• 1 inch knob ginger
• 1 inch knob turmeric root
• Handful of fresh thyme
• 1 tbsp sea salt
• Water
• A pressure cooker or slow cooker(see Notes)

Make it: 

1. Add bones, carrots, celery, vinegar, ginger, turmeric, thyme and salt to a pressure cooker.
2. Fill pressure cooker 2/3 full with water.
3. Set temperature to HIGH for 90 minutes.
4. Once timer goes off, let the pressure release naturally, ~10-15 minutes.
5. Remove lid and skim fatfrom top.
6. Strain broth and store in glass mason jars in the fridge for 3-4 days or freeze.

NOTES: 

• If you do not have leftover bones from roasting chickens then you can buy 2 lbs organic bones at store and roast in oven at 400F for 30 minutes.
• If you do not have a pressure cooker, you can make broth in slow cooker for 18-24 hours

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A Fun Game: Codenames

OK, this post is not at all GI or nutrition related, BUT Codenames is a super fun way to distract yourself from current affairs. Plus, it’s something to do with friends that doesn’t involve a virtual happy hour.

Go here to learn how to play. 

Go here to play for free.

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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.