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May 22, 2003
Italian Chicken & Artichoke Pasta
4 T olive oil
4 T fresh lemon
2 T honey
2 t garlic, minced
1/2 t dried
1/2 t salt
1/2 t red pepper flakes (optional)
dressing ingredients and set aside.
skinless deboned chicken breasts
1 13.75-oz. can artichoke hearts
1 lemon, peeled, thinly sliced
Chopped fresh parsley
Cooked orzo or elbow macaroni, for serving
chicken breasts on both sides with salt and pepper as desired. Saute in a large nonstick pan coated with cooking spray over medium-high heat
until lightly browned on both sides, 3-5 minutes per side. Reduce heat to
medium, cover and cook 5 minutes. Add drained, halved artichokes and dressing. Simmer
reduce sauce for about 3 minutes. Top chicken with slices of lemon; cook 2 minutes or
until dressing thickens. Top with parsley and serve over cooked orzo
or macaroni. Thanks TessLouise!
Hello to everyone - |
Here's a wonderful, light and delicious dinner recipe from TessLouise on the IBS Recipe Exchange
Board. As with all of the fabulous recipes on the exchange (and there are tons
of them!), it's not just tasty but also digestion-friendly.
For a whole kitchen full of fantastic IBS-safe recipes, come visit us on the boards.
This fast and easy chicken dinner comes together in a matter of minutes. It has a high soluble fiber base from orzo (a
rice shaped pasta) or elbow macaroni, which provides digestive stability. The
chicken breasts are quickly sauteed and topped with a zesty dressing that has
just a bit of heart-healthy olive oil, so the fat content is low but the flavor
level sky high. Fresh lemons provide a nice tang but their tartness (and
acidity) is mellowed as the sauce cooks, and artichoke hearts add a deliciously
different accent. This recipe is also a lovely way to ad a bit of fresh
garlic to your diet. Garlic is wonderfully healthy but can cause digestive
distress in some IBS folks - unless, that is, the garlic is well-cooked with a
low fat, high soluble fiber basis, which makes it much more tolerable.
a great bonus, almost all of the ingredients in this recipe are common kitchen
staples. So, if you're feeling hungry try something deliciously new for dinner tonight!
Heather Van Vorous
For more recipes,
here for the IBS Recipe Board!
A special thanks to Danie for several of these articles!
A Systematic Review of Alternative Therapies in IBS
A recent study conducted by the Division of Gastroenterology and Hepatology, Department of Internal Medicine, Northwestern University Medical School, Chicago, IL found that
irritable bowel syndrome is a common disorder associated with a significant burden of illness, poor quality of life, high rates of absenteeism, and high health care utilization. Management can be difficult and treatment unrewarding; these facts have led physicians and patients toward alternative therapies.
They explored a variety of treatments that exist beyond the scope of commonly used therapies for irritable bowel syndrome. Guarded optimism exists for traditional Chinese medicine and psychological therapies, but further well-designed trials are needed. Oral cromolyn sodium may be useful in chronic unexplained diarrhea and appears as effective as and safer than elimination diets. The roles of lactose and fructose intolerance remain poorly understood. Alterations of enteric flora may play a role in irritable bowel syndrome, but supporting evidence for bacterial overgrowth or probiotic therapy is lacking.
To order the full text of this study click here for more
Be Choosy About Your Carbs
Carbohydrates have once again become a battleground in debates about healthy
eating. They're what you're supposed to fill up on when you cut down on fat,
says one side of the table. Or they're what's making you fat, according to
the other side. Yet most people don't really know what "carbs" are. Many of the
boosters and haters talk as if all carbs were the same (not true). This
refresher course on carbohydrates from the UC Berkeley will help you out.
The Irritable Bowel Syndrome - Fibromyalgia Connection
As many as one-third of irritable bowel syndrome (IBS) patients have
described extra intestinal symptoms such as rashes, tension headaches, and
muscle aches and pains. Research has shown that as many as 60% of IBS patients
also suffer from fibromyalgia syndrome (FMS). Conversely, as many as 70% of FMS
patients have reported experiencing symptoms of IBS. Could there be a common
cause for the two conditions? Click here for more
Dietary Fibre in Food and Protection Against Colorectal Cancer
Dietary fibre is thought to protect against colorectal cancer but this view has
been challenged by recent prospective and intervention studies that showed no
protective effect. This recent study by the European Prospective Investigation into Cancer and Nutrition found that in populations with low average intake of dietary fibre, an approximate doubling
of total fibre intake from foods could reduce the risk of colorectal cancer by 40%.
Click here for more
New and Important Insights Into IBS
At this year's meeting of the American College of Gastroenterology, a number of
important new findings in IBS emerged regarding epidemiology, impact, diagnosis,
prognosis, potential mechanisms, and treatment. This excellent article discusses the new
knowledge and places it in appropriate clinical context. Click here for more
"Are Meal Replacement Drinks Safe for IBS?"
Unfortunately, most meal replacement or supplemental nutrition shakes have ingredients that can
seriously worsen IBS.
Among the most common brands, virtually all Boost drinks contain dairy, and most varieties have artificial flavors, artificial colors,
and can be
very high in fat as well.
Ensure brand drinks contain dairy, most are fairly high in fat, and some varieties have caffeine and artificial flavors. Both Boost and Ensure
also typically use corn syrup as a sweetener, which can cause problems for IBS folks
who are sensitive to fructose. Even Modulen, a nutritional drink marketed for inflammatory bowel disease patients, contains casein
(a dairy protein), milk fat, and a fat content that is far too high for maintaining digestive stability in IBS. Modulen also
contains Transforming Growth Factor-ß2 (TGF-ß2), from cow's milk, which doesn't sound like something I'd like to drink.
The best choice among the canned drinks, though not a great one, seems to be SlimFast soy
fruit shakes. These contain no dairy and are very low in fat, and they also have a decent
amount of soluble fiber. Unfortunately, they're sweetened with fructose. This means that while they may be a tolerable
drink for some, for others who are prone to diarrhea, gas, or bloating from fructose, they're not a safe bet.
The optimal solution for a meal replacement beverage is to simply make your own. While this isn't as convenient or quick as
buying a canned drink, at least you can control the ingredients and ensure that your digestion stays stable. Try whipping up
a fast fruit smoothie in the blender with soy, rice, oat, or almond milk (and additional soy powder for extra protein if you like), bananas
or mangoes, peaches, cherries, blueberries, or strawberries. Choose whatever combination of fruits you find most tolerable, and add
a bit of sugar, stevia, or honey for extra sweetness. No drink will ever really replace the complete nutrition you should get
from a full meal, but if you're trying to add extra calories to your diet or simply need some fast energy, a homemade smoothie is
a much healthier and safer choice than any of the commercial canned beverages.
Heather & Company is dedicated to serving people with
IBS. Our mission is to offer education, services, and products
allow people with IBS to successfully manage their symptoms
through lifestyle modifications. We currently offer the books
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