Ulcerative Colitis

Asparagus Tabouli

Friday, June 11th, 2010

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I have never had a session with a client where we did not talk about cravings. Our cravings are not something to ignore. There are many reasons why we have them, but one that we often forget about is our ancestry. Where we come from, and the foods our ancestors used to eat can play a role in the type of foods we crave today.


Many of the foods that I crave most can be traced back to my Middle Eastern roots. For example, tabouli used to be a favorite before my UC diagnosis. Tabouli is a very popular Middle Eastern salad, but is typically made with wheat (bulgur), which is a substance that my body does not digest well anymore. When I came across a tabouli recipe on 101cookbooks.com, I decided it was time to try my own version of tabouli.


To satisfy cravings for foods of your ancestors, try a healthier version. This tabouli recipe has a similar consistency to the Middle Eastern favorite, but is a little more nutrient dense. Asparagus is in season right now and is an excellent source of vitamin K, folate and vitamin C. It is good for the heart and digestive system. Asparagus makes a great snack – I like to dip it in hummus, go figure.


Ingredients:

1 cup quinoa, cooked

1 bunch asparagus, chopped into ½ inch pieces

1 cup frozen or fresh peas (not canned)

1 cup walnuts, lightly toasted and chopped


Sauce:

Juice of 1 lemon

¼ cup Extra Virgin Olive Oil

2 teaspoons brown mustard

1 teaspoon water (if desired)


Directions:

Bring 3 cups of water to a boil.

Boil asparagus pieces and peas for 30 seconds – just enough so they soften outside but remain crunchy on the inside.

Strain and let cool.

While the asparagus and peas are cooling, combine lemon juice, extra virgin olive oil, and brown mustard in a small bowl. Add 1 teaspoons of water to get desired consistency.

Combine asparagus, peas, quinoa, and chopped walnuts into large bowl.

Stir in dressing and serve.

Posted in Digestion, Health Coaching, Quick & Easy, Recipes, Snacking, Ulcerative Colitis, Vegetarian / Vegan, Wheat Free | 1 Comment »

gluten… the new “it” diet

Wednesday, December 9th, 2009

Gluten. We’ve come a long way, America. Three years ago when I was first diagnosed with UC, my health counselor eliminated gluten from my diet. My response – “What’s gluten?” Today, “gluten-free” is the new “it” diet trend. Gluten is today what carbohydrates were during the peak of the Atkins and South Beach “era”. In fact, this subject occupied some serious real estate in the January 2010 issue of Glamour magazine, which is a pretty solid indicator that gluten has hit mainstream America. Why is gluten getting all of this attention, and is it deserved?

 

Lets start with the basics. What is gluten? Gluten is a protein found in wheat and other grains. Similar proteins in barley (hordein) and rye (secalin) are generally added to the gluten umbrella since they can also cause adverse reactions in those who are gluten-intolerant. Gluten is tough and sturdy which explains why cakes, breads and cookies have their solid and uniform structure.

 

Being tough and sturdy has its downside – it is difficult to digest! On one end of the spectrum is celiac disease, an autoimmune disorder in which the person is extremely sensitive to gluten and the autoimmune system responds by causing damage to the small intestine and an inability to absorb some nutrients from food. On the other side (and much more common than celiac disease) is gluten-intolerance in which the person suffers from fatigue or general lack of well being from consuming gluten.

 

Ok – so why the buzz?

 

First of all, celiac disease and gluten-intolerance is on the rise. Weston A. Price estimates that celiac disease affects 1% of the US population. According to Better Nutrition, gluten-intolerance affects one in seven. It is important to see a doctor if you think you might have celiac disease or some level of gluten-intolerance.

 

It’s no wonder that more and more of us are getting stomachaches when we eat gluten. Gluten is used as a thickener or filler in many processed foods. Cooking for yourself is the only way to really know what is in your food. Even Weston A. Price agrees, “homemade is always best”.

 

So is being “gluten-free” healthier if you aren’t gluten-intolerant? Nope. Gluten-free snacks and baking mixes still have fat and sugar like their gluten-containing counterparts. Eliminating processed foods, whether they contain gluten or not, is really the way to go if you are looking for a health boost. Just like with any fad diet, “gluten-free” will eventually fade away and be replaced by something else.

 

Fad diets don’t work in the long run because they are quick fixes and never address the underlying problem. The key to long-term health and weight management is finding what works for you for the long haul, and I can promise you it doesn’t come in a box. 

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Posted in Nutrients, Ulcerative Colitis, Wheat Free | 3 Comments »

Thanksgiving Without the “Stuffing”

Monday, November 30th, 2009

What do you get when you have vegans, meat-eaters, adults, children, food allergies, Ulcerative Colitis patients, and kosher eaters all dining together? No this isn’t the beginning of a joke – this was my 2009 Thanksgiving! Oh and did I mention there were 27 of us?


Sure we had to clear out some furniture, bring folding tables out from storage and my aunt had to bring extra chairs to make room for everyone, but my Thanksgiving was one of the most memorable holidays I’ve had in a long time, thanks to the company… and the food helped too.


My family decided to do Thanksgiving a little differently this year. Sure we served the typical turkey (actually we had 2 – 1 kosher and 1 organic), stuffing, sweet potatoes and pumpkin pie, but instead of loading up on appetizers like we do for every holiday and get-together, my family served lighter (and healthier) “hors d’oeuvres” like steamed green beans, raw peppers, cucumbers and carrots with hummus and crackers and nuts. The appetizer tables were beautiful colored rainbows, and everyone really appreciated the lighter and healthier options. We were actually hungry when it was time to eat dinner! Imagine that!


We had two beautiful salads as well during dinner. I could see a sea of green when I was looking around at everyone’s plates during the meal. For dessert we had two brightly colored fruit salads in addition to dark chocolate chip cookies, banana bread and a few other desserts that guests brought. There were lots of healthy options available the entire evening!


This quinoa salad is one of the most delicious ways to eat quinoa that I have ever experienced and it was a huge hit!


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Ingredients:

2 cups Quinoa, cooked

½ bunch parsley or cilantro

½ bunch of mint

3 stems of scallions

Handful of dried blueberries (get the kind that contains apple juice in them to keep them moist)

Handful of pomegranate seeds

Handful of roasted almond slivers

½ cup olive oil (or less)

½ cup fresh lemon juice

2 tbs. honey

Salt and pepper


Directions:

Combine dry ingredients

Mix olive oil, lemon juice and honey and pour over salad 1 hour prior to serving


My family has always been relatively “healthy” eaters, but it wasn’t until the last couple of years that my entire family (aunts, uncles, cousins, etc) has really started to change their eating habits The most significant changes have taken place after my mother and I both became certified health counselors last year. Numerous family members have experienced significant weight loss. Heart and cholesterol problems have subsided. It was really exciting to be able to celebrate Thanksgiving with so many like-minded folks. I am really so thankful to be part of such a special family filled with so much love and support.


We finished the meal (and dessert) feeling satisfied, but not uncomfortably full. There were no complaints of needing to change into pants with elastic waste bands to make room for very full bellies and there were no food comas! We were up until midnight talking and spending time with one another.


Here is another recipe that we served on Thanksgiving. High in nutrients and low in calories, green beans are an easy vegetable to spice up for the holidays or any other day. They have wonderful anti-inflammatory properties and are rich in vitamins A, C and K. Give this recipe a try. It’s easy and really fast.


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Ingredients:

½ pound Green beans, rinse and stems snapped off

1 onion, sliced into long stringy pieces

½ cup Almond slivers

Extra virgin olive oil

Mrs. Dash

Garlic powder

Salt & Pepper


Directions:

Lightly steam green beans

Water sauté onion

Allow green beans and onions to cool and combine in bowl. Add almonds and lightly drizzle olive oil. Add spices to taste.


If my Thanksgiving is any indication to the holiday season that lies ahead, I am off to a great start! Lots of veggies, family, rest and quality conversations; what more can I ask for?

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Posted in Entertaining, Holidays, Organic, Quick & Easy, Recipes, Ulcerative Colitis, Vegetarian / Vegan, Wheat Free | 7 Comments »

living with UC

Thursday, November 19th, 2009

Before I begin, if you don’t have Ulcerative Colitis (UC) – don’t stop reading. This is relevant to everyone – whether you have UC or not.

 

Before I was diagnosed in 2006, I had heard of Ulcerative Colitis, but only because I was working for a pharmaceutical company that was conducting research and clinical trials with Crohn’s and UC patients. Together, UC and Crohn’s only affect about 1 million Americans so unless you have it, know someone who has it or work in the medical or health field, it is unlikely you have heard of it.

 

For those who don’t know what UC is – Ulcerative Colitis is an inflammatory bowel disease (IBD) that causes chronic inflammation of the digestive tract. Symptoms vary depending on the location and severity of inflammation, but common symptoms include abdominal cramping, fatigue, bloody stools and / or diarrhea, and frequent urgency or inability to eliminate. It can be debilitating and sometimes lead to life-threatening complications. There is no cure.

 

So where was I? Over the past 3 years I have spent countless hours on various UC websites and blogs, and to be honest, the majority of the blogs show the sad and depressing side of UC; the side that is confined to the house due to lack of energy and the constant need to be close to a bathroom and the woes of colostomy surgeries and j pouches. This is not my side of UC. Not anymore… I changed my diet and lifestyle. You wouldn’t know I had a disease unless I told you.

 

The other day I read a post on a blog written by a woman with UC who spoke about why she never travels – especially by airplane. She is afraid that she will have to use the bathroom before the “fasten seatbelt” sign is turned off. May be this woman is you. Can you imagine what that must be like? Whether you can relate to this woman or not is irrelevant. She has surrendered to her disease. I love to travel! I LIVE to travel! Of course there were times when I was nervous on an airplane or long ride in the car, but I have never declined an opportunity to travel because of my disease. It doesn’t own me.

 

So what is your “disease”? Do you surrender to it? Or does it surrender to you?

 

We learn the most about ourselves when we experience a challenge in our lives, when we have to test our strength and character. When we are successful, healthy and comfortable with our life, what is there to worry about? Our friends are plentiful – who doesn’t want to be around someone with that kind of energy? What do we have to lose when we are “on top of the world”?

 

But what happens when we lose our job, a loved one, a big investment, our health or may be our house – when life stops being comfortable? How do we react? Do we surrender or do we take a deep breath (may be 2 or 3) and keep on truckin’? Do we whine to anyone who will listen to us or do we stay optimistic?

 

Was I emotional when I first got my diagnosis? You bet I was.

 

Did I have a “Why me?” moment? You bet I did.

 

Did some of my “friends” stop calling and wanting to get together? Unfortunately, yes, but I reminded myself that anyone who can’t stand beside me and support me in a weak moment isn’t really a friend. I also made new friends that were more understanding and open minded.

 

I learned to accept what I could not change, and that was when my healing really began.

 

So let me ask you again – what is your “disease”? How do you look at it? Eyes down or straight ahead? 

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Posted in Ulcerative Colitis | 7 Comments »

do’s and don’ts of eating well

Tuesday, October 27th, 2009

Two things I love: The New York Times and Michael Pollan. Put them together and I’m a pretty happy camper. If you aren’t familiar with Michael Pollan, he is best-selling author of The Omnivore’s Dilemma and more recently In Defense of Food – I highly recommend both books. He has gained a strong following by encouraging his readers to change the way they think about food.  


The other day I stumbled upon his NY Times Magazine article Food Rules: Your Dietary Do’s and Don’ts. He asked readers to submit their own “rules” about eating and after receiving about 2,500 responses, he published his top favorites. Just like with any other articles or books written by Michael Pollan, this got one got me thinking…

 

We may not carry a list of rules around with us and cross check our food in question against the list  every time we think about taking a bite, but we all have our own “rules” that we apply every time we eat. Have you noticed that they usually start with “do not”? Do not eat after 8pm. Do not eat food with white flour. Do not eat food from fast food restaurants. These rules are restricting and limiting and in my opinion, this is why so many of us yo-yo diet. Ever notice that as soon as something becomes unavailable your desire for it increases 10 times? Well, this applies to food too. 


Why don’t we create rules that encourage us to enjoy our food? No really, I mean it – instead of focusing on all the things you “can’t” or “don’t” eat, think about what you CAN and DO eat. Did a light bulb just go off? Perhaps an “ah-ha!” moment? 


The average person would say that I have a very restrictive diet which I follow in order to keep my UC under control. In the beginning, I struggled with accepting that most of the food I ate at the time would need to be replaced. Coffee, gummy peaches (my old favorite), and turkey and swiss sandwiches – just to name a few. With these 3 staples gone, what could I eat? It was panic at its finest. My health counselor helped me realize that I wasn’t on a restricting diet – I was on a healing diet. There were tons of foods that I could eat – I just had to try them! My eyes and stomach discovered so many new foods that year – and even today I continue to discover new foods and recipes that are filling and nourishing. It’s all about attitude and sometimes tweaking yours is all it takes to see things in a whole new light!


Try some of these on for size. Some are reworded (or shortened) from Michael Pollan’s article to make them “do” friendly, and others are my own.


* Do eat foods that take more energy to grow than ship.

* Do eat foods that don’t pretend to be something else. Eat the real thing!

* Do burn your rice! Don’t take food so seriously – it can always be fixed or remade. 

* If you are not hungry enough for an apple, than you are not hungry! – Emma Fogt

* It’s better to pay the grocer than the doctor. – John Forti

* Do seek out and try vegetables that you haven’t tried or look like a unique variety.

* Do eat more fruits, vegetables, whole grains, nuts and seeds.

* Try new recipes, experiment with new flavors and always remember to eat food made with love.


They sound better, huh? What are some of your food rules?

 

 

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Posted in Books, Ulcerative Colitis | 2 Comments »