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November 15, 2005
Heather's IBS Newsletter ~ For Irritable Bowel Syndrome
This week - the IBS Cooking Show is Here!
Hello to everyone -
This week we have an extra special announcement - Heather Cooks! the IBS Cooking Show, is finally here! Now everyone can step into my kitchen and watch the only cooking show with fabulous food for good digestive health. Everything we cook is low fat, high soluble fiber, and has insoluble fiber foods carefully incorporated for good nutrition. Most importantly, everything we cook is fast, easy, and absolutely delicious.
Not convinced? Take a look at this week's Thanksgiving special recipe and the "Ask Heather" column on how to start an IBS-friendly kitchen, and you'll learn that good food is not a contradiction in terms just because you're following the IBS diet. If you'd like to have step-by-step instructions to follow so you can easily cook safely and delectably at home, the IBS Cooking Show is perfect for you!
We've also got special in-person IBS events to announce and, as always, the latest IBS news and research. Enjoy!
Heather Van Vorous
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Thanksgiving Special - 5 Minute Pumpkin Pie and More!
Over the years, we've gathered so many IBS-friendly recipes for Thanksgiving that there are now far too many to cram into just one newsletter! This time around, we're featuring one of my all-time favorites, 5 Minute Pumpkin Pie. For the creamiest, most luscious results, blend the pie filling in a blender or food processor instead of by hand.
Makes one 9 inch pie, 8 servings
Preheat oven to 350F.
Spray a 9 inch pie plate lightly with cooking oil spray.
1 1/2 cups finely crushed graham crackers
3 T canola oil
Combine the crumbs and oil in a small bowl until well blended. Press mixture firmly and evenly into prepared pie plate, across the bottom and just slightly up the sides. Spray crumb surface lightly with cooking oil spray. Bake for 5-8 minutes, until just golden brown around edges. Remove from oven and add filling.
Raise oven temperature to 425F while you make filling.
2 T Acacia Tummy Fiber
(optional, but a great way to add extra soluble fiber and make your pumpkin filling super smooth and silky)
2 cups canned pumpkin (not pumpkin pie filling)
1 1/2 cups soy milk
3/4 cup brown sugar
1/4 t salt
1 t cinnamon
1/2 t ground ginger
1/4 t ground nutmeg
1/8 t ground cloves
4 organic egg whites
1 T vanilla extract
Combine all ingredients in a blender or food processor and blend until very smooth. Alternately, combine all ingredients in a large bowl and whisk by hand until smooth. Pour filling into baked crust (crust does not have to be cool). Bake for 425F for 15 minutes, then reduce oven temperature to 350F and bake for an additional 35-45 minutes, until a knife inserted into the center of the pie comes out clean. Cool pie on a rack.
For extra Thanksgiving IBS advice, recipes, and more, check:
Thanksgiving safe-eating strategies
Thanksgiving recipes galore!
For oodles of other delicious recipes, come visit the IBS Recipe Exchange board!
Are you just learning how to eat for IBS? A little intimidated at the thought of special IBS recipes? Not quite sure just what makes these recipes special in the first place? Don't worry! Come see the IBS Diet pages, and find the answers to all your questions.
New IBS Social and Support Group Meetings
Fennel & Peppermint Tummy Teas - High Volatile Oil Content
Now in New Jumbo Organic Teabags!
Fennel is terrific for bloating & gas, Peppermint is great for IBS pain & spasms.
South New Jersey IBS Support Group
Melissa, one of the fabulous IBS Fall Sprawl Divas, is the leader of this terrific support group. She's announced a new meeting at the Evesham Branch Library on Wednesday, December 7, 2005 from 7-8 pm. There may also be a teleconference with Michael Mahoney, noted IBS-hypnotherapist, at future meetings. Please come join them for lots of advice, free samples, sympathetic companionship, and more! There's full information here.
Seattle IBS Safe Holiday Cookie/Recipe Exchange Party
Shell, another delirious IBS Diva, is hosting this spectacular holiday party - and I will definitely be there! IBS folks and their friends or partners are welcome, and everyone will bring 2 dozen IBS-friendly cookies, quick bread slices, brownies, etc. for the exchange. Please bring copies of the recipes as well. The party is at Shell and Shane's on Alki in West Seattle. For full information contact Shell.
Probiotic Relieves Irritable Bowel Syndrome
A beneficial strain of bacteria called Bifidobacterium infantis 35624 stabilizes bowel movement frequency in patients with irritable bowel syndrome (IBS) who experience either constipation or diarrhea, new study findings suggest. For patients with very frequent or very few bowel movements, the bacteria had a significant effect in normalizing the frequency, the investigators reported this week at the annual meeting of the American College of Gastroenterology in Honolulu. Changes in bowel frequency were accompanied by very significant improvement in individual symptoms, such as pain and bloating.Go here for more information about this study...
IBS Study Shows Antibiotic Leads To Long-lasting Improvement
Researchers at Cedars-Sinai Medical Center have found that a nonabsorbable antibiotic - one that stays in the gut - may be an effective long-term treatment for irritable bowel syndrome (IBS), a disease affecting more than an estimated 20 percent of Americans. The findings, which showed that participants benefited from the antibiotic use even after the course of treatment ended, support previously published research identifying small intestine bacterial overgrowth (SIBO) as a possible cause of the disease. Go here for more information about this study...
Genetics of Irritable Bowel Syndrome
A recent Clinical Gastroenterology and Hepatology study noted that environmental factors likely play an important role in the pathogenesis and clinical manifestations of IBS. Several recent studies suggest a genetic basis for IBS, either in etiology or predicting response to therapy. Because of interest in studying the genetic contributors to this and other functional gastrointestinal disorders, they review the literature on genetic risk factors that might explain the familial clustering of IBS. Familial aggregation studies and twin studies suggest a modest contribution of genetics to the development of IBS. Go here for more information about this study...
Sex Specific Alterations in IBS
Irritable bowel syndrome (IBS) is associated with increased psychological symptoms, early life stressors, and alterations in visceral perception and brain responses to noxious visceral stimuli. The autonomic nervous system (ANS) is a likely mediator for these brain-gut interactions. The few studies directly examining ANS measures have been suggestive of alterations in some IBS patients, but no studies to date have examined the potentially critical variables of sex differences or response to visceral stimulation. This study concluded that IBS patients have altered autonomic responsiveness to a visceral stressor, with increased sympathetic and decreased parasympathetic activity. These differences are predominantly seen in males.
Go here for more information about this study...
Patients with IBS have Significant Misperceptions about the Disorder
Significant misconceptions about the causes of their condition and mistaken beliefs about its potential progression into other diseases, including cancer, marks the knowledge of a sample of patients with Irritable Bowel Syndrome (IBS) in two recent studies by researchers at Dartmouth-Hitchcock Medical Center in New Hampshire. "IBS is one of the most common medical conditions, and our study reveals that a lot of people are facing a problem, they don't feel well, they have significant concerns, and they don't have enough information," said Brian E. Lacy, Ph.D., M.D., one of the investigators.
Go here for more information about this study...
Looking for more IBS research and news? Check the IBS Research Library!
Shop at Heather's Tummy Store for IBS
The only store that's just for IBS - so we only carry the very best The IBS Kitchen
"I'm just starting to learn how to cook and eat safely for IBS. How do I begin to make my kitchen and cooking digestion-friendly?"
Have no fear, making your kitchen safe for IBS isn't nearly as tricky as it might seem - even if you've never really cooked before. Many people actually begin cooking for the first time in their lives as a result of an IBS diagnosis, and the subsequent realization that if they want safe IBS meals, they're going to have to make them for themselves.
This is particularly true if you (like me) insist on not just safe dishes, but delicious ones as well. Though it is no more time-consuming, expensive, or difficult to make IBS-friendly foods than it is to make a recipe full of triggers, it can be tough to find these options in restaurants, pre-packaged meals, or even in your own family kitchen if the household cook is unfamiliar with IBS dietary guidelines.
What do to? Take control of the kitchen, and you can take control of your IBS! This week we'll address one of the key strategies for making meals IBS-friendly without sacrificing an ounce of flavor: using creative substitutions, never deprivation.
~ Heather's IBS Kitchen Kit ~ 20% Off!
With Acacia For the Dietary Management of Abdominal Pain, Diarrhea, &, Constipation
Kit includes: Organic Acacia ~ the Prebiotic Soluble Fiber for IBS
Eating for IBS - the Groundbreaking Dietary Book for IBS
Heather Cooks! The Delicious IBS Cooking Show
* Substitute soy, rice, or oat milk for all dairy milk (check the ingredients to be sure there is no oil added). Try a wide variety of brands and flavors as the difference in taste can be dramatic.Once you find your favorite, stock up. Soy and rice milk have become so mainstream nowadays that Costco even carries them in bulk at very affordable prices.
* Use soy or rice substitutes for cheese, cream cheese, sour cream, ice cream, yogurt, and other dairy products (check the ingredients to be sure the items are low-fat). At regular grocery stores, you'll likely find these in the produce department, not the dairy aisle.
* Many hamburger-based recipes such as tacos, sloppy joes, chili, etc. can be easily adapted to IBS guidelines by substituting TVP (textured vegetable protein, a dehydratedsoy food available in health food stores) for the ground beef. Simply eliminate the cooking oil, hydrate the TVP, and season it as you would the meat. In addition, most grocery stores carry ready-made vegetarian replacements for ground meat, sausage, bacon, and hot dogs. GimmeLean is a particularly yummy brand of IBS-safe soy sausage, and it's ready to cook right out of the package.
* Use only fat-free salad dressings, mayonnaise, dips, etc.
* Substitute cocoa powder for solid chocolate in baking - fabulous chocolate cakes are your IBS-safe reward!
* For most non-baking recipes, you can almost always reduce the amount of oil called for by at least 1/3, if not 1/2. You can also substitute olive oil or canola oil for butter, thus eliminating dairy.
* Use only egg whites - simply replace each whole egg in a recipe with two egg whites. Egg Beaters are also a good choice.
* Use non-stick pans and cooking spray, as this will dramatically lessen the amount of oil you cook with. You can get wonderful crispy, golden, and crunchy food with just a little cooking oil spray and a non-stick skillet instead of deep frying - try it!
Just cook according to the IBS dietary guidelines and with a little kitchen sleight of hand like these substitutions, you can enjoy almost any type of food you crave, while managing your IBS symptoms.
If you're still feeling unsure, come learn step-by-step how to make everything from sandwiches to snacks and breakfasts to dinners both IBS-safe and delicious with the IBS Cooking Show! ~ Heather
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