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.

Give it a go and let us know how you do.

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Meal Prep Tip

We‘ve received lots of requests for meal prep tips. Here’s one that will save you time, frustration and 2AM dinners. 

When using a recipe, be sure to read it all the way through at least once. Become familiar with the ingredients and cooking techniques. You don’t want to find out halfway through the cooking process that you're missing an ingredient, didn’t chop the veggies, marinate the meat, toast the seeds, precook the beans… you get the gist. While it may sound simple, this practical tip will lead to a more relaxing and enjoyable cooking experience.

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IBD-Friendly Pumpkin Seed Hummus

Carving a pumpkin this Halloween season? Save the pumpkin seeds to make Ilene Rosen’s Pumpkin Seed Hummus from her cookbook, Saladish. Seriously, this dip is insanely good. Plus, it’s suitable for a low-fiber (low-roughage) diet because the seeds are ground to a thick puree. 

Pumpkin seeds are a great source of protein and important minerals, including magnesium, zinc and iron.

INGREDIENTS

2 cups pumpkin seeds, toasted

2 large garlic cloves

2 Tbsp Dijon mustard

1/2 cup rice vinegar

3/4 cup flavorless vegetable oil (e.g. sunflower)

1/4 cup hot water, or more if necessary

Kosher salt

Freshly ground pepper, optional

MAKE IT

Put the toasted pumpkin seeds and garlic in the bowl of a food processor or in a blender and pulse until uniformly ground, scraping down the sides as necessary. The mixture will be rough and sandy looking.

Add the mustard and vinegar and pulse to combine. With the motor running, slowly drizzle in the oil, stopping to scrape down the sides of the bowl. Drizzle in the hot water, processing until it is the consistency of thick hummus. Season to taste with salt and pepper (optional). Transfer to a small serving bowl. Cover and refrigerate until ready to serve.

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Words To Live By

You’re likely familiar with the quote “Life is 10 percent what happens to you and 90 percent how you react to it.”

It comes from a longer passage, which reads: “Attitude is more important than facts. It is more important than the past, than education, money, circumstances, than failures and success, than what other people think, say or do. It is more important than appearance, ability, or skill. It will make or break a business, a home, a friendship, an organization. The remarkable thing is I have a choice every day of what my attitude will be. I cannot change my past. I cannot change the actions of others. I cannot change the inevitable. The only thing I can change is attitude. Life is 10 percent what happens to me and 90 percent of how I react to it.” 

This passage is a good reminder that we have more power over our lives than we might think. 

Keep this in mind the next time you feel super stressed out. Stress can trigger flare-ups in people with IBD. Every bit of stress management is helpful. 

An attitude change might be just what the doctor ordered.

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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 new ebook, Eating with IBD: The Essentials.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