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.

________

Fruit Crumbled Pie

Bertina says: Last weekend I went to a (responsible, socially distanced) picnic and one guest brought a fruit-filled peach-raspberry pie. While eating this delicious (but sugary) pie, I wondered how Scott might tolerate it since it was full of ingredients he tries to avoid. This thought inspired a day of “pie experiments”, which resulted in a much healthier, but just as delicious, fruit crumble pie.

Since fruit is nature’s candy, I chose to use much less sugar in my version. Also, I opted out of using a pie crust since I wanted the stars of the pie to be the fruit filling and crumble topping. The final product - an apple, peach, plum crumble pie that hit the spot for all of us!

In my recipe, I used arrowroot flour to help thicken the fruit filling. If you’ve never cooked with arrowroot- it’s a white, flavorless powder often used to thicken sauces, soups and other foods like fruit pie fillings. It’s gluten-free, vegan and paleo-friendly with a long shelf life. I think of it as a healthier version of corn starch. 

I named this recipe “Fruit Crumbled Pie” because I want y’all to play around with your favorite fruits. Don’t be afraid to create your own recipe. In case you’re wondering, I used 2 cups apples, 1 cup peaches and 1 cup plums, but I plan to try a different fruit combination next time. Not that this wasn’t delicious, it was! But it’s fun to experiment with different fillings :)

INGREDIENTS 

Fruit filling

• 4 cups fruit of choice (e.g. apples, peaches, plums, strawberries, blueberries, raspberries etc.) 
• 1 tbsp arrowroot starch
• 1 tbsp of lemon juice

Crumbled topping

• 1/2 cup of almond flour
• 1/2 cup of rice flour
• 1/4 cup of sliced raw almonds
• 1/4 cup of pecans (chopped)
• 1/4 cup of maple syrup
• 1/4 cup of coconut oil
• 1/2 tsp of cinnamon

MAKE IT

1. Preheat oven to 350F.
2. Mix together the fruit, lemon juice and arrowroot starch in a pot on medium heat for about 10 minutes or until it becomes thick. Let the fruit filling cool off and then pour the filling into a baking dish.
3. Mix crumbled topping ingredients until slightly crumbly and sprinkle evenly over the fruit mixture. 
4. Bake 40-50 minutes

Enjoy!

________

Bad morning? Skip breakfast.

Scott says: One thing we hear often from WBF’ers is that mornings are a struggle. That’s definitely the case for me. On most days, my morning issues eventually end and I can begin my day. But sometimes, that ‘morning feeling’ doesn’t leave as expected. So I have a series of helpful routines, habits and steps to help me get in front of whatever problems the morning might bring. 

This week I’m sharing what’s probably helped the most: skipping breakfast.

Like many others with IBD, I feel better when I don’t eat in the morning. For a long time skipping breakfast wasn’t an option for me as I struggled to gain and maintain my weight, but now that I’ve stabilized, it’s fair game. 

Plus, research on intermittent fasting shows there might be some health beneftis to longer fasts, so I’m not alone in waiting until lunch to eat. And, while I’m happy there are potential benefits to skipping breakfast, I do it simply because I feel better without it.

This isn't a rule I'm particularly strict with either. If I'm really hungry or I know I'll need a bit of extra fuel, I'll eat breakfast.

If eating in the morning makes you feel sick and it’s OK for you to wait, listen to your body, and skip it. It has helped me, and I hope it helps you too. 

________

Watch this: "NOVA Wonders What's Living in You?"

Colleen says: This is an excellent introduction to the fascinating world of microbes living inside you. This ‘forgotten’ organ educates the immune system and is responsible for the onset of certain diseases, including IBD. Learn all about how your microbes play a crucial role in your life and survival by watching this gripping 60-minute episode. 

________

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