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- Nurse Barb
Thanksgiving is upon us!
Maybe you’ve already started a healthy eating plan, which may be known by others as a DIET, which I sometimes refer to as a 4 letter word.
After all, this is holiday is only once a year event, but it is completely food focused. If you’ve been working out more and watching what you eat, you might be somewhat reluctant to see all the hours of gym time, the sweaty towels, memories of iPod playlists and smaller healthier portions erased by one afternoon of carbohydrate loading and fights over who gets the last drop of Aunt Matilda’s gravy.
What’s your favorite food?
If like me, you’re trying to be healthier and drop a few excess pounds, you really have to ask yourself a few questions before Thanksgiving.
It’s all about the choices?
Can you eat a dinner roll on other days? Sure you can, so if you’re concerned about your weight, I’d skip the bread, and have stuffing instead. (hey that rhymes)
Cranberry sauce and stuffing may be your favorites, and they aren’t available throughout the year, so maybe you’ll have those instead of the a mountain of mashed potatoes? Just some suggestions, you’ll figure out what will work for you.
Again, it depends on what they are. If you’re looking at a vegetable tray, please dive in and fill up. If it’s cheese and crackers, maybe save the calories for a yummy desert.
Do you love pumpkin pie, but hate the calories? Skip the crust. Or if you’re the pastry chef, or in charge of dessert, bake some of the pumpkin filling in ramekins along side the pie and top with whipped cream and violá, pumpkin pie without the guilt.
Guilt Free Zone
Love it? Go ahead and enjoy every bite. The idea is to savor the food and take your time to taste it.
What do you love on Thanksgiving?
This is the beauty of Thanksgiving. Sharing food is a wonderful way to express our love and appreciation for one another, being with friends and family and giving thanks. And staying mindful of our choices ahead of time, will help us all feel more in control, less bloated and overstuffed later and help us have enough energy for a walk or a game of football.
Have a happy and healthy Thanksgiving.
By Nurse Barb Dehn
Disclosure: I was invited to attend an event about IBS-D by Salix Pharmaceuticals and am working with them to help get information out about how to talk about IBS-D symptoms and treatment options. Salix provided me with a stipend and paid for my travel and accommodations related to the event; however, all opinions are my own.
I really like this photo of models who’ve had their tummies painted to represent what it’s like to have Irritable Bowel Syndrome with diarrhea (IBS-D). Between the cramping, bloating, pain and let’s face it, the frequent and unpredictable trips to the bathroom, if you have IBS-D, this might be exactly how you feel.
Could you have IBS-D? Take Nurse Barb’s Quiz
If you answered yes to these questions, then you should talk to your healthcare provider and ask if you could be like the up to 16 million Americans with IBS-D. Your HCP should evaluate your clinical history, perform a physical examination, ensure diagnostic criteria for IBS-D are met and that alarm features are absent before making a diagnosis.
Experts weigh in on IBS-D – It’s unpredictable
Recently I attended an informational event with Dr. Mark Pimentel, Executive Director of the Medically Associated Science and Technology (MAST) program at Cedars-Sinai Medical Center in Los Angeles, California.
Dr. Pimentel explained that living with IBS can be enormously frustrating and that people with IBS-D don’t often know when they’re going to need to visit the bathroom, which can cause people to limit their lives for fear of not being able to find a restroom.
Imagine getting up and not knowing if you’ll visit the bathroom once or let’s say 12 times that day and not knowing when the urgent need to use the restroom will come up.
If you have IBS-D, then you don’t have to imagine this, you may know what it’s like to not know when you have stop what you’re doing and find a bathroom––Quickly. No wonder people start to stay home and skip doing the things they love.
And, despite a lot of well-meaning advice about what foods to eat and which ones to avoid, people with IBS-D may find that they are unable to predict if they will experience symptoms on any given day. It can be frustrating and depressing.
Quick Facts on IBS
• Some people with IBS experience constipation in more than 25% of bowel movements and diarrhea in more than 25% of bowel movements, this is known as mixed IBS.
What Causes IBS-D
– Aha! Could this information help us find effective treatments?
– Stay tuned.
Find a Gastrointestinal specialist
If you think that you might have IBS-D, then DO find a gastrointestinal specialist, known as a GI specialist, who has experience with IBS-D. Your primary care provider may not be as familiar with the latest research and treatments.
I know that this may be embarrassing to talk about, but the talk doesn’t have to be as uncomfortable as the symptoms. I really like this website: LetsTalk-2 that has resources and a list of questions for you to talk to your health care provider about.
My tips for preparing to talk to your health care provider about your symptoms
Questions about IBS-D for your health care provider
Treatment options for IBS-D
Dr. Pimentel presented data about a treatment option for IBS-D that has helped provide significant relief of both abdominal pain and diarrhea. Click here to learn more about an IBS-D treatment option.
Here are the facts:
Myth #1: All “Milks” are the Same
Myth #2 Milk is loaded with….. (more…)
I am a sponsored blog partner of Ensure®, and all of the opinions contained in this video are my own.
This summer I spent time in my kitchen trying lots of recipes that increase the amount of protein and nutrients to maintain muscle health and that also taste great. I came up with this yummy Strawberry Surprise Smoothie that uses Ensure High Protein as the base. The surprise is the addition of butternut squash instead of banana or other fruit.
I hope you enjoy it. Everyone who’s tried it loves the taste and can’t believe they’re drinking butternut squash.
In a blender combine:
1 bottle of Ensure® High Protein Vanilla Flavor
3/4 cup of strawberries (fresh or frozen)
1/4 cup raw pecans
1/3 cup of butternut squash (steamed until soft, and cooled)
Blend until smooth
Optional: add 1/2 cup of ice to blend for your preferred consistency
You can click here for more information on maintaining muscle health.
To watch more of my videos on YouTube, click here.
Each 8 oz serving contains:
Calories: 479, Protein: 21.1 grams, Fat: 24.5 grams, Sodium: 184 mg, Potassium: 870 mg, Carbs: 49 grams.
Disclosure: Abbott partnered with influencers such as me for it’s Ensure® Program. As part of this Program, I received compensation for my time. Abbott/Ensure believes that consumers and influencers are free to form their own opinions and share them in their own words. Abbott/Ensure policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations.
Meet my friend Trisha. She loves to fly so much that when she’s not a private corporate jet pilot, she can be found winging her way across the country working as a flight attendant.
Trisha is a healthy woman in her 40’s who is passionate about staying in shape. She loves to walk or bike to the beach and then swims in the ocean to stay in shape. She is energetic and enthusiastic and loves new adventures.
Learn About Recovery Drinks and How to Help Prevent Broken Bones with Nutrition
It’s that time of year when fall sports season is in full swing. Between school teams, playoffs, tryouts, club teams, travel teams and year-round sports, our kids are more active now than ever.
I’ve been picking up my niece, Amanda, from high school lately and bringing her to soccer practices and games. One thing we keep in stock is plenty of milk for meals and snacks. She has been asking for her favorite chocolate milk for both pre and post games and practices.
The fact is, compared to adults, kids and teens are growing rapidly and have increased needs for high-quality nutrients that will serve their bodies well as they go through their teens, 20’s and beyond.
Why the Calcium in Dairy is so Important
Studies show that fewer kids are getting the recommended amounts of nutrients, especially those found in dairy. While it’s recommended that teens get 2-3 servings of calcium-rich dairy every day, less than half manage to get 1 to 2 glasses of milk per week. (more…)
This time of year many moms are busy in the stocking up phase, from gathering up school clothes and lunch boxes to helping their kids who are leaving home find a mini fridge for their dorm or apartment.
When my son was little, sure, I had the list of recommended notebooks, flashcards and markers, but I had to figure out the options for healthy lunches and snacks on my own. Then when he went off to college, my focus changed: What suggestions could I make, without nagging or being pushy, that would help him make healthy choices away from home?
It may be surprising to consider how many kids aren’t getting the recommended servings of dairy, fruits and vegetables every day just when their bones and muscles are growing the most. This is the time when their bodies need a variety of foods to get the essential vitamins, nutrients, protein and calcium necessary.
Since everyone is busy, I’ve gathered up a few tips here for healthy snacks, lunch box ideas and yes, even the mini fridge for moms with kids at every age and stage.
Disclosure: Guest Post by Rachael Gerkensmeyer
By taking the time to pre-plan and stock your fridge with healthy items for the ahead, you will likely find it’s much easier to adhere to a healthy lifestyle without feeling hungry and deprived throughout any given day. Modernize recommends stocking your fridge with the following 10 items to help ensure a full belly and a healthy body:
Consuming nuts on a regular basis provides protection from Alzheimer’s disease and helps to improve cognitive function. Nuts such as macadamias, pecans, and pistachios may even reduce the risk of developing heart disease and some cancers. Add them to salads or eat them by the handful! (Unless of course, if you’re allergic, then you know to stay away.)
Whole grains, like rolled oats, offer a myriad of health benefits to take advantage of such as optimal weight control, blood sugar regulation, and a big dose of essential minerals. Toasted oats will help regulate your blood pressure levels and help you feel full throughout the day too.
Fresh Herbs (more…)
Did you read our 1st blog, Real, Sustained Weight Loss After the Holidays?
If you’ve found your motivation and you’re ready for more weight loss tips, here they are: