Category: Diet + Lifestyle

Self-care isn’t selfish: Using my birthday as a re-set button

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One of my friends recently said I need to start doing more for me, that once I fill my own cup that energy and that fulfillment will spill onto others, without making me feel depleted and like I’m constantly in survival mode. As an IBD mom of two, who has lived with Crohn’s for more than 15 years, these challenging times we’re living in have forced us all to pause and refocus on what’s important and what we need to do to get by.

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Today is my 37th birthday. Sounds a lot older than I feel, but chronic illness has a way of forcing you to grow up and mature well beyond your years. Between the pandemic, mom life, and my advocacy work, there hasn’t been much time for a breather. I feel as though I’ve been coasting for awhile. Coasting through the day to day. Coasting through remission. Coasting just to make it through.

I don’t want to coast anymore

If you’re feeling the same, please follow my lead and that of others, who have recognized they’re ready to do more to improve their quality of life.

I want to stop being such a “yes” person.

I want to stop making excuses.

I want to stop waking up when my kids call out for me and instead start my day with a cup of coffee outside on the patio or a workout, followed by a shower, while the house is calm and quiet.

I want to stop not asking for help.

I want to stop staying up so late binge watching TV or scrolling through my phone.

I want to stop going months on end without a night out with my husband (we’re going on a date tonight for the first time in over six months!) IMG-7109

I want to stop working seven days a week and being at everyone’s beckon call and instead set aside days where I’m offline and able to live in the moment.

I want to start prioritizing my health, my well-being, my marriage, my friendships, who I am outside of being a mom and a person with chronic illness, because while that’s a lot of me—it’s not all of me.

Finding the ‘Joie de vivre’

Let’s face it, this coronavirus nightmare isn’t ending anytime soon. Much like a chronic illness diagnosis—there is no end in sight. We all rise to that challenge day after day, and don’t think twice. I fear if I don’t start spending more time for myself, I may put my remission in jeopardy and that scares me, big time, because when you’re a mom and a wife, your flares impact a lot more than just you. IMG-5066 (1)

I look at this 37th year with a lot of hope and a lot of possibility. I’m eternally grateful for the life I have and the family and friends I have around me, near and far. Recognizing there’s a need for change is similar to the importance of being proactive in managing your illness and doing all the things you can to set yourself up for success—whether it’s seeing countless specialists for medical care and preventative screenings, taking medication, getting blood draws and scopes, etc.…I look at this form of self-care as just as important in managing my Crohn’s and giving myself the best shot of staying out of the hospital and flare-free. IMG-6382

Cheers to the next 365 days and beyond! Thank you for following my journey and for your support through the years. This blog is like one of my babies and being able to speak to you through it is one of the most cathartic aspects of my patient journey. If you’re feeling like you’re in a bit of a rut or a funk, remember self-care is not selfish. Now I just need to practice what I preach.

Healing Holistically: 7 Helpful Tips from a Nutritionist with Crohn’s

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When you’re diagnosed with IBD as a teenager, it’s safe to say, your disease plays a big role in your future. Brittany Duffy is a 24-year-old from Canada who is already a decade into her journey with Crohn’s disease. Her diagnosis inspired her to become a Registered Holistic Nutritionist.

This past March, Brittany had bowel resection surgery that also involved the removal of her appendix. She is currently medication free and choosing to support her body naturally through diet, stress management, and supplements. Surgery

Before we dig into this week’s article—I want to preface this by saying medication is not a failure. While diet and lifestyle alone work for some with IBD, it certainly doesn’t work for most. As someone who has been on medication for 15-plus years, I understand what it’s like to aspire to be med-free, but not be able to successfully make the transition without putting your health at risk. Please don’t go off your medication without first consulting with your gastroenterologist and care team. At the same time, even if you are on medication, your body, overall health, and well-being can benefit immensely by living a “clean” lifestyle.

When Brittany was first diagnosed in October 2010, she was put on Humira, which worked well to stop her flares. Unfortunately, the medication caused a host of other issues. She experienced anemia, muscle and joint pain, depression, anxiety, disrupted sleep-wake cycle, dry skin, brittle nails, hair loss, constant constipation, and uncomfortable abdominal pains. Sunny day

“I am so inspired by other IBD warriors, it reminds me that I’m not alone and to be grateful for the health I have. So many others have it much worse, so each day that is a good day I embrace and make the most of it,” said Brittany. “We never know when a flare will strike. There are tactics in my toolbox I have now to reduce gut inflammation, and I am passionate about sharing this information with others.”

7 tips for managing IBD holistically

  1. Stress management: It’s critical to manage your stress levels, because when the body is in a constant state of stress, simple functions like digestion, absorption, and elimination cannot occur, resulting as nutrient deficiencies, constipation, diarrhea, low energy, and whole-body inflammation. Stress turns off digestion and can trigger uncomfortable digestive symptoms, like gas and bloating, heart burn, acid reflux, constipation, or diarrhea. When we are stressed it can increase inflammation and reduce the chance of reaching remission. Some stress management practices include deep breathing when feeling overwhelmed, yoga or gentle movement, getting outside and being with nature, and also self-care (one activity a day that makes you calm – music, reading, calling a friend, journaling, physical exercise.)
  1. Choose local, fresh, quality foods: Fresh is best. If it doesn’t come from Mother Nature and you don’t understand the ingredient list, the body won’t either. The body recognizes real foods versus processed and boxed items. There are also beneficial enzymes, fiber, and antioxidants in fresh food that helps reduce inflammation and IBD flares.
  2. Avoid antibiotic and hormone fed meat, dairy, and eggs: Antibiotics and added hormones in our food can disrupt our gut bacteria balance and allow harmful bacteria to thrive, which may contribute to IBD symptoms and poor nutrient absorption. Our good bacteria help digest food and increases nutrient absorption, but if our gut bacteria balance has more harmful than good bacteria, our gut health will become affected.
  3. Practice mindful eating: Eating when rushed or in a hurry can delay digestion and may create symptoms of gas and bloating, diarrhea, or constipation. IBD often creates limited food choices due to food sensitivities or trigger foods, bowel blockages, scar tissue, high fiber foods, raw nuts and seeds or fruits and vegetables. If we create a stress-free eating environment it may help reduce digestive stress and allow our body’s a chance to break down “safe” foods easier, while also reducing the risk of triggering a flare or an inflamed gut. A stress-free eating environment includes sitting down while eating, away from stress and distractions, try to enjoy the food you’re eating, become of aware of how you feel while eating, and find pleasure in food. Take a few breaths and put utensils down in between bites to allow yourself time to eat. Eating should be an enjoyable routine, not something we rush through.
  1. Focus on anti-inflammatory foods that may help reduce IBD flares:

Healthy fats: avocado, hummus, coconut oil, coconut yogurt/milk, raw nut butter

Lean proteins: wild caught fish, chicken, turkey

Digestible fiber: sautéed spinach, carrots, zucchini, bell peppers, soaked or ground nuts and seeds, pineapple, strawberries, bananas, mango

Herbs and spices: cinnamon, cardamom, turmeric, fenugreek

Tea: ginger, peppermint, green, lemon, chamomile

  1. Understand Food combining: Certain foods digest at different rates, which may result as sugar and protein fermentation in the gut. Uncomfortable symptoms like gas, bloating, heart burn, constipation, diarrhea, and feeling tired can result when there is a compromised digestive system and poor food combinations. Try to eat foods that will digest the quickest first, like fruit, to avoid protein and fat fermentation in the gut. Try to avoid proteins and sugary/starchy carbohydrates together. Proteins and fats are okay with vegetables, but should be eaten separately from grains. The purpose of food combining is to improve healthy nutrient absorption and reduce bacterial overgrowths in the gut by reducing a food source, the sugars. Food combining does not have to be practiced several times a day, but it can help long term to reduce digestive stress, and improve overall gut health.
  2. Eat “Alive” foods: Quality probiotics, fermented food (raw and unpasteurized) like sauerkraut, kimchi, tempeh, coconut yogurt/kefir. These contain beneficial bacteria that supports healthy digestion, nutrient absorption, energy, and may help reduce inflammation.

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Now that Brittany is not on medication, she meets annually with her GI specialist to get blood work done once or twice a year. She also has a colonoscopy every three years. Her next scope is scheduled for October. If she recognizes any changes to her health, she contacts her physician or requests blood work. Since Brittany shifted her focus on diet, supplements, and lifestyle, she has improved nutrient absorption and reduced the inflammation in her body.

You can connect with Brittany Duffy, RHN on Instagram and Facebook: @digestionwithbrittany.

 

Cooking in Quarantine: Recipes we’ve found and loved

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Cooking during quarantine has taken mealtime and meal prep to a whole new level. Like many people, I constantly feel like I’m thinking about what I’m going to feed myself and my family and it feels like I spend the other time doing dishes. As an immunocompromised IBD mom of two little ones, I’ve used these past few months to be a bit more resourceful in the kitchen.

Prior to the pandemic, I wasn’t the most adventurous. I had my 10-15 “go-to” recipes and never really branched out. While these past few months have been physically, mentally, and emotionally taxing, I’ve found spending some time in the kitchen, while listening to music, is a sweet distraction amongst the unknown chaos going on outside our home.

Since March 12th (102 days!), we have had take-out four times. So, as you can imagine, I’ve had to get creative with my cooking!

NOTE: These recipes do not follow one specific IBD or autoimmune “diet”. I am always hesitant to talk food, as each and every person has unique dietary needs and is able to tolerate food groups differently. If there was one way of eating that was a magic bullet for IBD, we’d all be following it. The best advice I can give when it comes to diet, is to keep a food journal and see what your individual triggers are.

Here are my favorite recipes I’ve found online since quarantine, that have been a hit in the Hayden household:

  1. Slow Cooker Chili. I’ve tried four different recipes these last few months and this one was our favorite. Since my kids are 3-years-old and 17 months, I did not add the hot sauce.
  2. Crispy Chicken. This is SO delicious, but heavy on the calorie count. (Worth it in my opinion!) Made for great leftovers, too. The pasta is to die for.
  3. Slow Cooker Greek Chicken Gyros with Homemade Tzatziki. You guys. As a Greek girl, I more than approved. The tzatziki sauce was fantastic.
  4. Slow Cooker Chicken and Rice. Super simple recipe. I make this with crescent rolls and green beans. Bonus: Makes the house smell great.
  5. One-pot Sausage and Peppers Pasta. Yummy meal, hits all the food groups, with minimal dishes. That’s a win! IMG-3692
  6. Crockpot Pulled Pork. So simple and so tasty. We pair up the meat with Hawaiian rolls and Bread and Butter pickles.
  1. Salsa Fresca Chicken Bake Recipe. I’ve always been a fan of making casserole-type dishes where you put everything together, put the dish in the oven, and that’s it!
  1. Slow Cooker Shredded Chicken Tacos + Mexican Rice Casserole. We’re big fans of Mexican food. These paired up great together along with all the toppings (tomatoes, cheese, sour cream, avocado, lettuce).
  1. Crispy Breaded Pork Chops. + Warm Cinnamon Apples. I’m usually not a huge fan of pork chops, but this meal is good. I usually make green beans for the side. IMG-2680
  1. Ground Beef Taco Casserole. Like I said above, we’re all about Mexican food. My husband loved this one.
  1. Mediterranean Rice Bowls. I found this recipe last year in a Women’s Day magazine and it has been one of our absolute favorites as of late. You can make this with lamb or beef, we’ve only done beef so far. I also buy mini pita breads to go with this. If you don’t have cucumber or don’t like it, I’ve made this with green bell peppers as well. I couldn’t find the recipe online—so I’ll share it here.

Ingredients:

1 lemon

2 tbsp. olive oil (divided)

2 cloves of garlic (I only use one clove)

4 cups of cooked long-grain rice

1 tsp ground cumin

½ tsp ground coriander

1 pint of cherry tomatoes halved

½ a seedless cucumber, cut into ¼ in. pieces

¼ cup of fresh mint

Crumbled feta, for serving

(I tweaked the directions a bit, so I’ll share how I make this)

  1. Make rice according to the box (will take 25 min. so start this first)
  2. Chop the tomatoes, cucumbers, garlic, and mint and put to the side.
  3. Finely grate zest of lemon, then cut lemon in half. Heat 1 tbsp. of olive oil in a large nonstick skillet on medium-high. Add beef and cook, breaking up with a spoon, until browned. (Once browned, discard fat). Add garlic and ¼ tsp of salt and pepper and cook, stirring 1 minute, toss with lemon zest. Transfer beef to a bowl and squeeze juice of 1 lemon half on top.
  4. Once rice is done cooking add it to the bowl with the beef and season with cumin, coriander, and ¼ tsp of salt and pepper.
  5. Squeeze juice from the remaining lemon half into a medium bowl. Toss with chopped tomatoes, cucumbers, and ¼ tsp of salt and pepper. Fold in the mint.
  6. Add the mixture to the beef and rice and top with crumbled feta. ENJOY! IMG-3693

Bonus recipe: While we were visiting the Lake of the Ozarks recently, I created a salad that is simple and delicious:

Butter lettuce

Chopped apples (I use Honeycrisp)

Chopped strawberries

Chopped grapes

Feta Cheese

Pecans (or whatever nut you’d like to add)

Honey Mustard dressing