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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The Science Behind Socks and Sleep

Poor sleep quality increases inflammation, hinders gastrointestinal health and impairs quality of life. Yet, falling asleep and staying asleep isn’t always easy. Here’s one bedtime ritual you might try: Wear socks.

According to Matthew Walker, sleep researcher at UC Berkeley and the author of “Why We Sleep”, there’s very good science behind this recommendation. The human body temperature needs to drop by 2-3 degrees F to initiate good sleep and maintain deep sleep. Warming the feet by wearing socks draws heat away from the core of the body into the feet. This is why hot baths work, too. In both scenarios, you bring the blood to the surface, moving the heat away from the core of the body. 

Seems easy enough! Try it and let us know if it helps!

Scott says: I’m definitely going to give this a shot. Sleep quality is something I consistently struggle with and this sounds just crazy enough to help.

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Lemony Chicken and Orzo Soup

OK, a soup recipe in late-June might seem like an odd choice, but this soup is light, refreshing and simple to make. Last week Colleen made it for her family and everyone loved it. 

Prepare a gluten-free version by exchanging the orzo for rice or gluten-free pasta.

WHAT YOU NEED

• 1 tablespoon olive oil
• 1 medium leek, white and pale-green parts only, halved lengthwise, sliced crosswise 1/2-inch thick OR 1 bunch scallions
• 1 celery stalk, sliced crosswise 1/2-inch thick*
• 12 ounces skinless, boneless chicken thighs (preferably organic)
• 6 cups low-sodium chicken broth
• Kosher salt, freshly ground pepper
• 1/2 cup orzo
• 1/4 cup chopped fresh dill or rosemary
• Fresh lemon juice from 1/2 lemon 

*Slice celery thinner and cook until very soft if you're following a low-fiber diet

MAKE IT

1. Heat oil in a large heavy pot over medium heat. Add leek/scallion and celery and cook, stirring often, until vegetables are soft, 5-8 minutes. Add chicken and broth; season with salt and pepper. 
2. Bring to a boil, cover, reduce heat, and simmer until chicken is cooked through, 15-20 minutes. Transfer chicken to a plate. Let cool, then shred chicken into bite-size pieces.
3. Meanwhile, return broth to a boil. Add orzo and cook until al dente, 8-10 minutes.
4. Remove pot from heat. Stir in chicken, dill and lemon juice. 

Adapted from bon appetit

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Reduce Salt for your Gut?

It’s old news that a high-salt diet can lead to hypertension. But did you know that the gut microbiome might play a key role in this relationship? A recent study shows that eating less salt/sodium might improve blood pressure and improve heart health by affecting the gut microbes and their metabolites. One sure-fire way to reduce salt intake is by eating less highly processed food. 

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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