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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Keep in Mind - Sugar Season Survival Tips

Sugar season has landed. Last week, we gave you 4 tips for managing dessert overload. This week we’re showing you 5 ways to cut sugar in holiday desserts: 

1. Add only half to 2/3 the amount of sugar a recipe calls for. Most recipes call for more sugar than needed. Scott and Bertina frequently use even less.
2. Use vanilla or almond extract, cinnamon, nutmeg or allspice in place of adding sugar. For those of you who add sugar to coffee or tea, try cinnamon instead. 
3. Substitute dried fruit, such as dates or apricots, in place of sugar. Be sure to check out this week's recipe for Healthy Date Peanut Butter Cups. ⬇️
4. Replace frosting on cupcakes or cakes with a dusting of powdered sugar or cocoa powder. 
5. Add fruit puree (e.g. apple sauce) or pureed baby food instead of sugar and fat in soft, chewy desserts.

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Enjoy These - Healthy Date Peanut Butter Cups

A healthy twist on peanut butter cups. We omitted the chopped peanuts from the original recipe to reduce the roughage, but feel free to keep them if your gut doesn’t mind.

INGREDIENTS

• 12 medjool dates pitted - about 1 cup
• 3/4 cup all-natural creamy peanut butter or almond butter, room temperature 
• 1/4 cup tahini (sesame butter), room temperature
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 cup dark chocolate chips (use vegan if dairy-free)
• 2 teaspoons coconut oil

MAKE IT

1. Soak dates in warm water for 10 minutes. Drain.
2. Combine dates, peanut butter, tahini, vanilla extract, and salt in a food processor.
3. Process until well-combined and a ball starts to form.
4. Using a tablespoon, roll into 22 balls. Set aside.
5. Line 22 mini muffin cups with cupcake liners.
6. Place chocolate chips and coconut oil in a microwave-safe bowl. Melt in a microwave at 30-second intervals, stirring each time.
7. Place 1 tsp melted chocolate in the bottom of each cupcake liner. Spread evenly. 
8. Place 1 date ball into each chocolate-lined cupcake liner. Gently press down to flatten. 
9. Drizzle tops with more melted chocolate. 
10. Place in freezer for 30-60 minutes, or until chocolate has hardened. Store in an airtight container in the freezer. 

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Reader Question - Can I eat a high-fiber diet on Prednisone?

My IBD is flaring, but I feel great on Prednisone. Since my symptoms are under control on Prednisone, can I eat salads? 

Colleen says: It’s a good idea to wait until you’ve successfully weaned off prednisone before adding back high-roughage foods, like salads. We’re not concerned that a salad will intensify your flare or inflammation, but it might make it more difficult for you and your healthcare team to know if you’re getting better. Let’s say you add back salads and your symptoms worsen because your gut isn’t used to these foods… well, your doctor might blame your symptoms on active inflammation or a dependency on prednisone vs. dietary changes. Many people, with or without IBD, can experience an uptick in GI symptoms after eating roughage. Especially if you haven’t eaten it in a while.

Bottom line: It’s best to limit roughage while on prednisone. For more info on fiber vs. roughage, check out our IBD Guide to a Low-Fiber Diet. 

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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

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary.