IBS is a chronic condition of the digestive system that is not generally associated with more concerning findings of anemia, weight loss, family history of colorectal cancer, inflammatory bowel disease, or celiac disease. Symptoms of IBS include abdominal discomfort, constipation and diarrhea. Despite extensive research, no common cause of IBS has been identified. Some theories include:
Amongst the cheer and merriment, parties and soirées, often come unwanted extra pounds that sneak their way around our waistlines. The span between Thanksgiving and New Years are filled with traditions and an extra average weight gain of 1-2 pounds. It may not sound like much, but consider over the course of a decade that can lead to an extra 10-20 pounds. That extra luggage then leads to another tradition - the New Year’s resolution to lose weight!
Stop the insanity and start eating smart. Simple lifestyle changes will put an end to the cycle of overindulging, weight gain, and feeling miserable once the season is over. It is said the best offense is a good defense. By practicing these time-honored tips, you’ll likely feel fulfillment without getting overfilled.
1. Plan ahead.
If you know the party you are headed to will lack healthy options (hello, cookie exchange!) have a low-calorie, high protein snack prior to attending a party. This will keep your appetite in check and you will be less likely to arrive ravenous and overeat. Hummus with vegetables, whole grain crackers and low-fat cheese, a piece of fruit with natural peanut butter, or Greek Yogurt with high fiber cereal are a few great choices to tide you over. Pair foods that are high in protein and rich in fiber to keep you satiated longer. At the party, keep to light appetizers.
2. Host a healthy holiday.
Control the nutritional content of the meal by throwing the party yourself. Plan the dinner menu with lean meats and seafood, fresh vegetables, fruits, whole-grains, beans, and low-fat dairy. Use the opportunity to try healthy recipes from sites such as www.cooklinglight.com and www.eatingright.com (Ed. Note – check out our healthy recipe collection here or on Pinterest.) In lieu of a potluck, have party guests bring non-perishable foods to donate to the food bank.
3. Lighten up your menu.
Revamp your recipes by ...
It may be the last official week of summer, but this no-cook meal for multiple sclerosis can be enjoyed during any season. This salad’s simple ingredients are available year-round. Make it now and enjoy it again when you need a break from winter weather.
Recipe: Southwest Chop Salad
Super Food: Avocado
The oleic acid in avocados will help keep you satisfied and full. Oleic acid tells the body to ...
It’s back-to-school time and this week’s no-cook meal for multiple sclerosis is a twist on an American childhood mainstay; the tuna fish sandwich. Instead of mayonnaise and pickles, this meal uses flavorful olive oil, tangy vinegar and fresh crunchy vegetables.
Recipe: Tuna and Fennel Sandwiches
Super food ingredient: Chunk light tuna
There is strong evidence that the omega-3 fatty acids found in fish can lower triglycerides and blood pressure. Make sure to choose “chunk light tuna,” which is three times lower in mercury than the solid white or albacore tuna.
Also choose water-packed tuna over oil packed. Some of the omega-3 fatty acids leak into the added oil and will be lost when you drain the can. Because water...
Last week, I shared the first of a few recipes that are easy to prepare, and don’t require heating up the kitchen on a warm summer day.
Heat sensitivity can be a serious issue for people living with multiple sclerosis (MS), causing a temporary worsening, or exacerbation, of their symptoms.
This week’s no-cook meal is a tomato-based soup that is traditionally served cold. It’s chilled serving temperature makes it a popular dish for summer months and it’s veggie content makes it a nutrient-packed part of your meal.
Super food ingredient: Olive oil
Olive oil is ...
Fiber is a general term for the various plant cells that give plants their structure – it helps trees stand up tall, and is what makes fruits and vegetables crunch when you bite into them. No fiber naturally exists in meats or dairy products; fiber is found only in plants. Fruits, vegetables, nuts and seeds, along with other foods such as whole grains, are good sources of fiber.
Benefits and Types of Fiber
High fiber foods help to...
Many people with multiple sclerosis (MS) have heat and temperature sensitivity. Hot weather, running a fever, strenuous exercise or taking a hot bath or shower can cause a temporary worsening of symptoms. The last thing you probably want to do the mercury rises this summer is turn on your stove or stand over a hot burner. Fortunately, many healthy meals can be made quickly without ever cranking up the heat in the kitchen.
Each week for the next four weeks, I will share a new no-cook recipe; each with in a healthy, low fat diet. Each recipe will highlight one ingredient as a nutritional standout with an explanation for why these foods should be included in your diet. They all make about 4 servings, but can be adjusted up or down as needed, and are ready in 20 minutes or less.
This summer, don’t let the heat be an excuse for skipping a healthy meal and going to the drive through. Instead, enjoy the air conditioning at the grocery store and pick up supplies for one of these healthy meals.
Let’s start with a simple salad containing nutritious whole grains:
Recipe: Zucchini and White Bean Salad with Whole Grains
Super food ingredient: Whole Grains
Whole grains are ...