Pages

Monday, June 26, 2017

Be a Freezer Fanatic


My long time readers know I am a Freezer Fanatic. If you care about your health, and time and money, you should be too.

Filling your freezer with the right foods means you always have ingredients on hand to make healthy, tasty meals. It is also a great way of reducing food waste.

Here is what to stock up on:

  • Frozen fruits and veggies (they are just as healthy - sometimes even better - than fresh)
  • Meat and fish (I mostly buy fresh and then freeze, but also buy frozen chicken breasts from Costco and frozen seafood)
  • Whole grain bread, pita, wraps, etc. that you are not using immediately. (They will get moldy quickly at room temp, and get stale in the fridge)
  • Leftovers (if you've made a huge batch of chili, pasta sauce, soup, etc., freeze in individual or family serving size containers for a meal when you have no time to cook)

Basically any food you aren't using can be frozen instead of letting it go off and then having to throw it away. This includes fruit and veggies (cut up first), milk and other dairy, eggs (crack into ice cup trays), sauces (freeze pesto in ice cup trays for quick access) and more.

Honestly, if you are not using your freezer, you are wasting a lot of time and money on food (and wasted food).

This ends my series on how to stock a healthy kitchen. So throw away those takeout menus (or apps, I guess is what people use now), and start cooking!!

Monday, June 19, 2017

Pantry Staples



I am going to admit upfront that we (mostly me) are food hoarders.  The photo above is NOT our pantry. Ours doesn't look photo worth. We like to be well stocked with our staples, and when we find our favorites on sale, we stock up big time. We also have a Costco membership, and, well, you know how that goes!

If you want to make it easy to be able to make quick, healthy meals at anytime, here are some things to make sure you have on hand (and these are the things you will find in our pantry...and massive storage room):


  • Canned beans and lentils and dried beans/lentils
  • Canned tuna, salmon and/or sardines
  • Soy sauce, Worcestershire sauce, and other condiments
  • Dried herbs and spices (buy in small quantities as they lose their flavour quickly, unless you use them a lot)
  • Dried pasta, rice, oats, quinoa and/or other grains
  • Jarred salsa and pasta sauce
  • Nut butters
  • Whole grain flours, cocoa powder, sweeteners (coconut sugar, xylitol, stevia, etc.), and other baking ingredients
  • Vinegar (white, cider, red wine, white wine, rice, etc.)
  • Oils (avocado, olive, toasted sesame, etc.)
  • Dried fruit, nuts, seeds
The great thing about stocking your pantry is that the items are non-perishable, so you don't have to be planning to use them immediately. It also means you will be well fed at least for some period of time, if there is an apocalypse.


Monday, June 12, 2017

What's in Our Fridge


Is your fridge bare except for a 6 pack of beer and an old jar of pickles?

Or is it full of a carton of sour milk and 50 bottles and jars of 3 year old condiments?

We are a family with a full fridge. Always.

Its usually over-full on market days, twice a week, but really its only empty when we go away on holiday.

I don't understand how people live without fresh food available, if they can afford it. When our contractor doing our renos last summer recommended we unplug our fridge and live without it for a few weeks it was no deal. NO WAY JOSE!

So what takes up all the space in our fridge?

Here are the things we always have on hand:

  • Fresh fruits and vegetables
  • Cheese, veggie meat, tempeh/tofu, etc.
  • Milk, eggs, egg whites, yogurt
  • Miso, Dijon mustard, lemon juice, sugar-free ketchup, salsa
  • Non-hydrogenated margarine
  • Minced garlic in a jar, pickles, olives
  • Salad dressing, sugar-free bbq sauce, maple syrup
  • Shirataki noodles
Many of my weight loss clients say they stop buying fresh fruits and veggies because the end up always throwing half of it away uneaten. OMG, wasted food makes me CRAZY! There is an easy way to prevent this. First, plan your meals. Before we head to the market, I plan the meals I am going to make and buy accordingly, so I don't buy stuff that will languish too long in the fridge. Second, if you do end up with stuff you can't use right away, cook or bake with it for the future, or at least freeze it.

Many of my clients also admit their weakness is a lack of motivation to cook at the end of the day and giving in to take-out. But if you have a well stocked fridge, it can take just minutes to whip up a healthy, yummy meal such as a main course salad, omelet, or sandwiches.

Fill your fridge, cook at home and your body (and your wallet) will thank you!!


Monday, June 5, 2017

Baby Gourmet Shakers


Any parent knows it can be a real challenge to get nutritious food into kids. So when Baby Gourmet offered to send me their new Shakers nutrition supplement for kids aged 1 and older, I thought it might be a great idea. They generously sent us 16 bottles of them, half vanilla, and half chocolate!

The best way to describe it is its basically "Ensure" for kids. Unfortunately, that is not a compliment. You know, that's the meal replacement they often give seniors or people lacking appetite, that is essentially chemicals and sugar with added vitamins.

Shakers are not nearly that bad, but my basic criticism is the second ingredient is SUGAR (after whole milk)! For that reason, I would never buy these for my kids, and I certainly would never have bought them when the girls were toddlers. Like couldn't they sweeten them with banana puree or something?

Sure, the sugar is organic, but who gives a crap? Its still sugar.

The girls certainly liked them. Big A liked both flavours, but Little A only liked the chocolate. I guess if you have a kid who is struggling to gain weight and doesn't eat many other foods with added sugars, these aren't so bad, but both my kids already eat way too much sugar (thanks to spending their allowances on junk, school events, daycare, birthday parties and pretty much anywhere we go, since our society encourages kids to eat garbage 24/7).

If your kids are like mine, I don't recommend Shakers. Fortunately, the company, which happens to be Canadian (I do love that!), also sells organic baby foods and snacks, many of which are a whole lot more nutritious than Shakers. In fact, they look great. Organic and free of added sugars and fillers. I recommend you stick with their other products for your little ones.

Disclosure: I was sent Shakers to review, but all opinions on this blog are our own.

I am going to be posting on Mondays from now on, and hopefully more often when I can.

Friday, June 2, 2017

Busy Body


The time I have available for blogging seems to keep shrinking. I used to try to write as many posts as I could ahead of time but I got nothin' for you right now. I have lots of posts and product reviews I plan to write, but haven't yet, and I have just been turning down requests for book reviews because I don't have the time. I used to read on the subway or bus to and from work, but now that I work closer to home, I've been riding my bike.  In fact, have just a few minutes to write this before jumping on my bicycle and rushing off to the office.

To be honest, I couldn't be more thrilled about my dearth of time to blog. My practice has just gotten too busy, and there are too many other balls to juggle. But I am loving it all and so grateful to have a career I adore. Life is really good! I am trying desperately to still get out 3 posts per week, but I may have to cut back. I will keep you posted on that.

Sorry folks, all I can do is wish you a happy, healthy weekend, and I promise that come Monday there will be a new post.

Wednesday, May 31, 2017

May Favorites

Happy Hump Day!

I thought I'd share a few of the things I am enjoying recently.

First, this cold brew from Loblaws. Once the weather heats up, hot coffee is a no go for me. This stuff is awesome, with a bit of sweetener (I use stevia) and cream or milk.

Unfortunately, its expensive. The carton is $3.99, which is about 2.5 servings for me, so it will not be something I buy regularly.

Loblaws also hits it out of the park with this Greek Yogurt Tatzkiki Spread. It is so yummy! You can smoosh it onto veggies, or a sandwich or burger. I am loving this stuff!

These wrist grips I got have been making my workouts better.

My forearms frequently cramp when I am lifting super heavy weights while doing deadlifts, etc. These are very helpful for preventing that. My one complaint is I find it a bit awkward to get them wrapped around the bar or dumbbell, which slows down my workout.

Finally, are you familiar with JP Sears, the comedian/life coach? He is frickin' hilarious. I love how he parodies the health and wellness industry. When I need a good laugh, he's my go-to guy.


Well that's all folks, have a wonderful day!

Monday, May 29, 2017

Super Easy Beer Bread


Good morning, and welcome to a new week! How does hot homemade bread, right out of the oven sound?

If the idea of making homemade bread seems intimidating to you, you have to try this recipe! It is so easy, its ridiculous!

I made it with organic spelt flour, but you could probably make it with different types as well. A gluten-free mix and gluten-free beer would probably even work, if you have to avoid gluten. It is also 100% vegan.

Its fresh, free of junk and preservatives, and doesn't even use yeast. Easy peasy, healthy and delicious!

Super Easy Beer Bread

3 cups whole grain flour

4 1/2 teaspoons baking powder

1/4 cup coconut sugar 

1/2 teaspoon salt

1 355ml bottle beer

Stir together dry ingredients in large mixing bowl. Pour in beer and mix, just until combined. Scrape batter into greased loaf pan and bake at 375F for 50-55 minutes (until toothpick comes out clean). Let cool and then remove from pan. Store wrapped at room temperature up to 3 days or freeze.

I have shared this recipe with Urban Naturale's Plant-based Pot-Luck Party link up.

Friday, May 26, 2017

Hyperbiotics: Product Review


As I am sure you well know, supplements are a huge industry. Go to any pharmacy, grocery store or health food store and there is a dizzying array said to cure or treat pretty much everything.

Some are amazing, many are okay, and many more are totally bogus. I don't take many compared to a lot of people I know. Just Vitamin D, CoQ10, and probiotics. I don't need antioxidants or calcium or a multi, not when I get about 300 servings of fruits and veggies every day, as well as whole grains, beans, soy, eggs, dairy and poultry. My diet is sufficiently healthy and varied, so I chose to save my pennies where I can.

But probiotics I am a big fan of. There is actually research behind their utility, and that matters a shitload to me. I have tried various brands and some definitely are better than others.

One critique I've heard is that our digestive juices may break them down when consumed in supplement form, before they have time to fully work. So some people recommend eating things like yogurt instead. Unfortunately, analyses of various consumer food products claiming to contain probiotics found that many of them contain much less than advertised or not enough to have any therapeutic value.

In any case, as someone with a history of IBS, I am all about finding the best probiotics out there so had no problem agreeing to review hyperbiotics PRO-15.

The claim is that they are formulated to bypass stomach acids so they reach your intestinal tract providing greater efficacy. They also don't need to be refrigerated, unlike many other brands of probiotic supplements.

There are also a bunch of different varieties to target different needs, from general digestive health, to dental health, to one just for kids.

According to their own lab research, their supplements are supposedly 15 times more effective than standard probiotic capsules. Since they don't provide the raw data in their literature nor on their website, and since the results have not been peer reviewed, its hard to know how accurate this is.

So what's my view on them? I have been taking them now for 2 weeks, and, honestly, my tummy has felt noticeably better. But my anecdotal experience is not scientific evidence. I do love that they don't have to be refrigerated since our fridge is always too full anyways, and it means you can take them when you travel. They are reasonably priced too, compared to other probiotic brands.

My only complaint is that because the pearls are round, they roll off the breakfast table. I guess you just have to pop them in your mouth directly from the bottle.

So, overall, I am quite happy with them and will definitely be switching to them as my go-to brand. They are available online and with free shipping for Canadians as www.amazon.ca .


Wednesday, May 24, 2017

Mouth Wide Shut



One of the first things I'd do if I won a lottery, is high someone to exclusively prepare the kids' meals. I'd cook my own, because I love cooking, but not for them.

They drive me effin crazy daily with their pickiness, and Big A, in particular, changes her mind dramatically about what she likes and doesn't like on a dime.

I try not to worry, but their diets suck. Little A avoids veggies at all costs.  And Big As is way too heavy on sugar and carbs. Its even worse now that she has an allowance and is old enough to walk to a store and buy stuff on her own.

I know I am not alone. Many parents struggle with this stuff and its tough.

One debate among parenting experts is whether or not its a good idea to hide veggies and fruit in other foods to get your kids to eat them. Some people think its better to try and serve them to your kids a hundred times until they decide they like them.

I don't really know why this has to be an EITHER/OR thing. Its never been the case in this house. I openly serve them veggies, but I also hide them in their food whenever I can. Why not? I don't see the harm. And don't give me crap about the ethics of tricking your kid. Even if it is unethical, I don't give a rats ass.

Anyways, one of my favorite ways to hide veggies is to buy frozen cauliflower and puree it. No green bits, and frozen has a much less pungent flavour and smell than fresh.  Recently, I discovered that adding frozen cauliflower into their smoothies is brilliant. They didn't have a freakin' clue! I am going to do this until the day they each leave the house (at that point I suspect they will adopt the student diet of Kraft dinner and beer).


Friday, May 19, 2017

15 Years of Craziness...I mean Bliss




Today Adam and I celebrate 15 years of marriage. Holy Crap! We've been together 17 years. Insane!

Not a day goes by that I don't thank the universe that we somehow found each other way back then. The current dating environment is horrendous. We managed to get together just before the online dating thing was starting, and man, I am so so grateful! What a shit show. I desperately worry for my children.



Of course, I am not just grateful that I found SOMEONE, I am grateful I found a great someone. Without a doubt I love Adam a whole lot more than I did back then. We have both grown up so much and I have watched him become the most amazing and devoted father to our girls. He is beyond hard working both in terms of his career and helping out to run our household. He is absolutely my best friend and I feel very lucky.


I have to work tonight, but tomorrow we celebrate. In our own unique way of course. The girls are spending the night at my in-laws.

I contemplated booking us reservations at a fancy restaurant and scoured the city for an appropriate choice. But to be honest, I find the Toronto restaurant scene has gotten so pretentious, and since I love to cook and eat, I don't get much satisfaction in going to some loud, crowded joint to drop $200+ dollars on a meal so small we have to eat again when we get home.

Finally, I decided to make us dinner but then was undecided on what to make. I thought fish because we both love it, but then I realized we have it a lot. I thought maybe something unusual like duck or ostrich but Adam isn't always on the same page as me with stuff like that so I wasn't sure he'd even be open to that. I know he loves beef, but I am not in the mood. So I went back to fish. First, I thought Black Cod, but its super expensive and not available except at specialty stores and fish mongers and I didn't want to be running around the city for ingredients. Eventually I settled on Arctic Char, which I have never made us because its way more expensive than trout or salmon. Hey, its a special occasion. Side dishes will be cauliflower mash and local asparagus.

Then there was the issue of bubbly. I like prosecco but Adam doesn't really. We both like beer. So I thought it would be fun for us to head over to a local craft brewer in our neighbourhood. The weather is supposed to be nice, so hopefully we can sit at one of their outdoor tables.

For dessert I baked us a spicy ginger black bean chocolate layer cake. Ha, I bet if Adam knew I'd be making him this for our 15th anniversary, he never would have married me! But seriously, I am very lucky to have a partner as devoted to a healthy lifestyle as I am. Also lucky to have a man as totally nutty as I am.


Its also a long weekend here (Victoria Day Weekend), so even though I work both Saturday and Sunday, I am sure we will get out and about with the girls and make the most of it. Have a happy, healthy long weekend!

Wednesday, May 17, 2017

Litehouse Dips: Product Review


Like many parents, I am always looking for ways to get more veggies into my kids. Neither of my kids are vegetable lovers, and they are extremely fickle. One day the one vegetable they are willing to eat and the next they scream at the sight of it. It can be a wee bit frustrating!

Salad is almost always a hard sell. They have each gone through brief periods of enjoying specific types of salad, but generally, plain raw veggies are the safest bet. So when Litehouse asked me to review their products, the first thing I went for was one of their dips.

I choose the light ranch variety and presented it to the girls with a plate of their favorite raw veggies (which right now is baby carrots, sweet peppers and celery).

Little A informed me that she doesn't like dip, and refused to even try it. Sigh! Big A was happy to sample and even happier with the product. She gave it a 12 out of 10 and proceeded to gobble down a record amount of veggies. Raw veggies and the dip has now become a daily routine for her, either as an after school snack, or part of dinner. She even packed veggies and dip for her day long track meet last week. Wow, I am loving this!

My only complaint with the product is that it contains caraggeenan as a thickener, and stuff like maltodextrin, etc. A lot of people avoid caraggeenan because it is believed to contribute to gut inflammation. They seem to all contain some sugar, but compared to many commercially made dressings and dips, its much lower down on the ingredient list, at least.

Litehouse also makes a wide variety of salad dressings, and seasonings. If you want to avoid caraggeenan, their vinaigrettes and organic dressings are free of it, and could be used as a dip alternative.

So from a taste perspective the dip gets top marks. From a nutrition perspective, its not perfect, so if you are concerned with minimizing your intake of additives, maybe stick with Litehouse dressings over the dips.

Disclosure: The company sent us complimentary samples of the product but all opinions on the blog are our own.


Monday, May 15, 2017

Mothering


THE GIRLS' ANSWERS

By Little A:                                                    By Big A:                                                          

Erica Berman                                                   Erica

42                                                                      43 (not yet!)

Black hair, green eyes                                       Brown/red/brown hair, green/hazel eyes

Apples and broccoli                                          Carrots, apples...anything a horse would eat

Green                                                                 Green

Black                                                                  Black and comfy exercise clothes

Psychotherapist                                                  Psychotherapist and runs konjac company, and                                                                                        personal trains

The mall                                                            The massage therapist

A lot of things                                                   A lot because she has done a lot of school

Raising me and Big A                                       Making money

To not fight with my sister                                To eat healthy

Does things with me                                          Gives me a massage

...of everything she does for me                         ...she takes care of me and feeds me

Friday, May 12, 2017

SafetyTat: Product Review


Wanna get your kid inked?

No I am not talking about a full sleeve of down one arm of roses and skulls.

How about temporary tattoos with safety info like with your name/info, allergy information, etc.?

What a great idea huh? Like perfect for going to big, busy events. I think any parent can relate to the panic of thinking you've lost your child somewhere. Though abductions are much less common than most parents think, kids often wander off and simply get separated from their parents.

This idea has been brought to life by SafetyTat. The company offers several types of identifiers you simply stick on your child, either water applied tattoos that last a few days, or stickers that last 2 weeks. They also sell labels for your children's belongings, and we all know how important those are! If I only had a dollar for every thing the girls have ever lost!!

There lots of different designs to choose from that are appealing to kids, so, hopefully they won't object to having them applied. Little A was instantly fascinated with them, and, before we took the girls out to the Toronto airport last night to get them Nexus cards, she insisted on putting one on herself (she pointed out she could easily get lost in a big place like that!). She wrote Adam's cell number on it, and applied it to her arm. She then offered her feedback on it. She loved the cute butterfly design and how it felt on her skin.  Two thumbs up from this monkey!

All their products are latex-free, soy-free, nut-free, gluten-free, hypoallergenic, non-toxic and water resistant.

While Big A, almost 11, is very responsible and street savvy, Little A at age 8 still tends to have her head it the clouds. Though we didn't lose her at the airport last night, a few weeks ago when I took her to the mall, she'd get distracted while we were walking and stop and look at something, and before I knew it, she'd be half way across the mall from me before I even realized she wasn't by my side! She makes me crazy that way, so I'd be happy to stick something on her that says, "Property of Erica Berman". Ha ha!

If you are interested in SafetyTats for your little one, you can purchase them right on their website.

Disclosure: SafetyTat sent me their product to review, but all opinions on this blog are my own.

Wednesday, May 10, 2017

11 Years Ago Today I Became A Mom


Today Big A turns 11.  The funny thing is, she can behave unbelievably maturely one minute, and ridiculously immaturely the next. But hey, that's true even of adults. The girl is pretty much the same size as me already and loves to prove her strength by picking me up and walking around. We can share clothes!

She is still very much a kid, yet also growing up so fast. But I can't say "It seems like just yesterday we brought her home from the hospital." It actually does seem like a long time ago, especially since its been so long since we had any babies in this house. I barely remember all the diaper changing, breast feeding, nap schedules, etc.

I couldn't be more proud of the person she has become. Big A has more courage than I've ever had. She takes risks, and tries new things enthusiastically. She is confident but also incredibly kind-hearted and empathetic.

This coming Saturday we are taking Big A and a few of her friends to an escape room in town. After that, we are taking them to a 'grown up' restaurant for gourmet pizza and then this place for sugar-filled monstrosities.

This morning I am surprising her with a breakfast of whole wheat croissants with chocolate hazelnut spread, which she is going to LOVE.

Sunday, of course, is Mother's Day. We are going to my in-laws for dinner and during the day I am going to get my gift: an electric spiralizer! Because I have come to hate doing it by hand (keep in mind how much veggies we eat in this house. That's a lot of spiralizing!!).

I may not be a perfect mom (well there is no perfect...but perhaps I am especially IMperfect), but either I am doing something right, or we just got lucky, because this kid is pretty special!

Monday, May 8, 2017

Aquafabulous!: Book Review


Welcome to a new week. I am happy to say its sunny, which is such a relief after having so much rain lately!

I have a cookbook review for you today.

Though I am not vegan, or even vegetarian, I do cook and bake that way a fair bit. Sometimes just for fun and to indulge my inner scientist, which is the case with aquafaba. Come on, you know what I'm talking about! The liquid from cans of chickpeas that can be whipped up like eggs!!

I eat boat loads of eggs (about 8 whole eggs a week plus a few cups of egg whites), but the science behind this aquafaba thing fascinates me. Though apparently how it all works isn't even totally understood.

But its also nice to have an alternative to eggs for vegans and those with egg allergies.

I've made aquafaba meringues and marshmallow fluff and they have gone over very well with the family. I once made a vegan pizza dough with aquafaba, and I regularly make chickpea and blackbean cakes and squares that include the liquid and contain no eggs, but that's as far as I've gotten with my recipe experimentation. So I was excited to receive Aquafabulous! to review.

It's full of over 100 recipes using this interesting ingredient. Its written by Rebecca Coleman, a social media consultant and food and travel blogger from Vancouver. Yay, a fellow Canadian!

The book starts with instructions on how to make your own aquafaba from dried beans. Kudos for you if you do this. I am too lazy and just open a can of beans.

Then, Coleman provides recipes for all sorts of nut and other non-dairy milks you can make. I am not sure why when they are readily available to buy, and there are a million recipes online.

There are recipes for non-dairy cheese, which look very interesting, and I hope to try, seeing as I am obsessed with nutritional yeast. Using aquafaba to make mayo, is brilliant, though given the high vegetable oil content, it is certainly not a low-cal option!

The most popular recipes, I am guessing, will be the meringue a d marshmallow fluff, since these are items that are hard to find in vegan form.

Next, there are chapters of recipes for:

  • Breakfast
  • Snacks and appetizers
  • Salads and  Sides
  • Mains
  • Baked Goods
  • Desserts
My biggest criticism is that many recipes use regular sugar and white flour. Nonetheless, most can be made with substitutions. Just replace white flour with your favorite whole grain flour (whole wheat, spelt, kamut, buckwheat, etc.) and brown sugar with coconut sugar and white sugar with stevia, xylitol, monk fruit, or erythritol.

I also find it weird that some of the recipes don't use aquafaba at all, like the soup recipes in the "Mains" section. Not that they are bad recipes, but how do they fit into this book??

There aren't too many recipes that really caught my eye, except for "Herbed Chickpea Crackers" made from just chickpea flour, seasonings, olive oil and aquafaba. I will definitely have to try those!!

So do I recommend this book? I do for anyone who is a cooking and baking newbie and is looking for some guidance on how to create vegan sweet and savoury dishes and isn't as anal as I am about nutrition (remember vegan isn't INHERENTLY healthier if it contains lots of sugar and/or refined flour!!).

Disclosure: I was sent this book to review but all opinions on this blog are my own.

Friday, May 5, 2017

The Digital Divide


Its Friday! Yay! Unfortunately, it is very rainy here, and it feels like it has been for weeks! In fact, various parts of Canada are experiencing serious flooding because of all the rainfall. Enough with the April showers already, lets have some May flowers!

Anyways...

Unless you just started reading this blog, than you know I despise smartphones. I think they are going to destroy the world.

Perhaps you think I am exaggerating, but as a therapist I see how destructive they are to life and relationships. I will refrain from writing a whole diatribe about this here as I've done so before. Many times.

We are not a huge phone family. Adam and I were very slow to get smartphones and we don't use them much now that we do have them. I only use 3 apps on my phone. Instagram for my food business (because I was told EVERY food business must be on Instagram), The TTC app, so I know when the buses and streetcars are (not) coming, and the Green P app for parking in downtown Toronto. That's it. I only text with friends and families who only communicate via text (there seem to be a growing number!).


In any case, I find it absurd that everyone thinks they need one and need to be connected to it 24/7. When I see people walking down the street, or anywhere in public, absorbed in their phone, I want to smack it out of their hand. Sorry if that's you!
Big A, who is far more tech savvy than Adam or I (in fact, has a real gift for it) has been asking for a phone for a few years now. I have always scoffed and told her it isn't happening. Kids need smartphones? I think not!


But then Big A started getting more independent and walking and taking the bus places on her own. All of a sudden I started to see how having a phone might be useful. Adam has been saying for a while he wanted to get her one, but I still didn't think it was essential. Nevertheless, with her 11th birthday a few weeks away, Adam took her out to get her one. I was not thrilled, but to be honest, I almost immediately saw the benefit.

Yes, full admission, I love that Big A has a phone. In my professional work, I generally see how these stupid gadgets can be destructive, but I now see how they can sometimes have a positive affect.

Big A texts me several times a day, usually just to update me on where she is and what she's doing. But our exchanges have also become an opportunity for us to connect emotionally. She sends me emojis (I don't even know how you get emojis on your phone...is that an app?), and we send little notes to each other about how much we love each other. Yesterday she sent me one saying I am the best mom in the world! It made my heart melt.

When she texted me to tell me she made the school soccer team, I was able to text back that I was proud of her, but would be even if she hadn't made the team. She responded with kiss emojis.

I have to admit, I check my phone more frequently now, looking forward to her texts. So, like most things in the universe, I guess smartphones aren't all bad. That being said, if you are looking at yours while driving (I still see people doing this all the time!) or in any other inappropriate situation, I still think you are an asshole.

Have a nice weekend and put your phone down for 5 minutes, for goodness sakes!

Wednesday, May 3, 2017

The Health Benefits of Furry Friends

As I have confessed before, I am a reformed Crazy Cat Woman (I hate the word lady). My hand was kind of forced because Adam is allergic, but after I had the girls, I really wasn't big on the idea of having pets anyways. My own offspring were demanding enough. Over the years, however, my obsession has started to return.

I have had to accept we will never have cats in our house again, so I fulfill my cravings virtually through cute cat photos and videos online. While this may sound silly, even this is therapeutic. Its my way to meditate, or calm my mind. Just seeing cats or hearing them purr or meow makes me feel warm all over.

If you are an animal lover, than you probably get it. Animals truly can be therapeutic.  Dogs, in particular, are often used for therapeutic reasons in hospitals, nursing homes and prisons. They are companions to many people with a physical or mental impairment, allowing them to live fuller, richer lives. They can even save your life if you are in danger!

Puppyspot created this infographic summarizing all the ways that dogs can benefit your health.



Just remember that a pet is a huge commitment and it is important to find the right one for you and your family! Click here to peruse puppies.

Disclosure: I did not receive any compensation for this post. All opinions on this blog are my own.


Monday, May 1, 2017

Silipos: Product Review


Though the health benefits of regular physical activity are beyond plentiful, there are also sometimes some discomforts involved. Anyone who does endurance activities have probably experienced the discomfort of abrasions or blisters. Having sensitive skin, I have definitely had my fair share, and Adam, too, who does a lot of running, has encountered numerous problems with this. He basically has to oil up his whole body before a run!

Luckily, there are now really innovative products that can help, like those made by Silipos. They sent us a whole variety of their orthopedic foot products to try. Adam has recently developed big issues with blisters from running, so he was thrilled. The gel toe spreaders are his favorite and have eliminated his need to bandage up all his toes before each run. He wasn't as thrilled with the digital pads, because he found as he runs, they roll down and don't stay in place very well.

Adam didn't find the heel slip cover helpful, but I did. One day I woke up with heel pain, for some unknown reason, but after wearing it for the day, had no other issues with it and the pain did not return.

Many of their products are infused with aloe and other natural agents to soothe and moisturize skin. Aside from their orthopedic line, they have a skin and beauty line of products, and one for prosthetics. How cool is that?

Here is a little info on the materials they use:

Silipos polymer gel technology provides a unique dermal-delivery system that gradually diffuses USP medical grade mineral oil to impart deep moisturization for soft and supple skin. Silipos gels have been developed for numerous Medical and Beauty Care applications, and can be customized with a wide range of additives to meet specific consumer needs.
As the leading, vertically integrated manufacturer of patented polymer gel technologies in the world, many leading global corporations rely on Silipos for their product development needs. All gel development, including the incorporation of additives, is conducted in-house, as well as the base gel manufacturing and conversion to finished products.
Another unique feature of Silipos gels are the "visco-elastic" properties which allow the gel to move synergistically with the skin helping to prevent abrasion and discomfort. And of course, all Silipos gels are non-toxic, latex free and hypoallergenic.
Silipos gels are available in two primary formulations each targeting specific customers needs and product applications. Unlike silicone and urethanes, Silipos gels have additional functional capabilities, such as the release of additives that provide antimicrobial, scar reduction, and anti-aging properties, amongst others.

MINERAL OIL GEL

Our mineral oil gel is formulated with USP medical grade mineral oil which has a well established usage preference in orthotic/orthopedic applications. The core benefits provided by its mineral oil gel include:
  • Cushioning
  • Moisturizing / Softening
  • Shear Force Reduction
  • Support

TRIGLYCERIDE GEL

Silipos' patent pending triglyceride gel has been developed for a variety of skin care applications which typically require a higher rate of additive delivery. The exudation rate for our triglyceride gels can be 300% greater than mineral oil gels. Target markets for triglyceride gels include:
  • Scar Management
  • Anti-Aging
  • Severe Dry Skin

Do I recommend their products? Absolutely!! They offer such a wide variety, to address all sorts of health issues and to make movement easier and more comfortable, so I am all for that. Since they are also reusable, they are a more eco-friendly solution than bandages you have to discard after each use.

Disclosure: I was sent a complimentary selection of Silipos products to review, but all opinions on this blog are my own.

Friday, April 28, 2017

Perimenopause


[This post is about women's reproductive systems. If it makes you uncomfortable, get a life. You wouldn't have a life without it whether you are a man or woman!]

As embarrassing as this is to admit, I didn't really understand human fertility until I was 30 and Adam and I decided we were ready to have children. But I know I am not alone. Many of my infertility clients admit the same.

Most of us grow up thinking if you EVER have unprotected sex, you will get pregnant. But the truth is, there are only about 2-3 fertile days every month!

Similarly, I never understood the menopause process until I hit 40 and entered into perimenopause. I thought you just go from having your usual menstrual cycle to missing periods, to complete absence of periods, and that this would all happen around age 50. HA!

Man, we women have it rough. It is so much longer a process, and far less pleasant!!

The first shock for me was that instead of periods just getting lighter until they disappear, it is often the opposite. I always had long, irregular cycles, about 40-50 days. Now, they are 28-32 days, and very very heavy. Ugh! Also, more cramping. As I write this, my poor ovaries are aching and the Advil is calling my name. Not only that, but I now get ovulation pain midway through each cycle. I NEVER had that before kids. Its infuriating as having shorter, more predictable cycles, and being able to feel myself ovulate would certainly have been helpful when I was trying to conceive. Now its just unpleasant.

Oh, and I can't forget about the acne I get regularly, that I never had during my teens. Lovely. This month I also had like 5 days of breast tenderness, which is a symptom I never experienced when I was younger. Workouts this week have had to avoid jumping because...ouch!

Despite all my complaints, I know I've gotten off relatively easy. One friend of mine just had a partial hysterectomy because of all the problems she was having. Another was put on birth control to manage her extreme suffering, and from the meds she developed blood clots in her lungs and ended up in the hospital. Holy crap!

Even more awesome is the fact that this can all go on a good 10 years before women actually hit menopause (defined by a complete absence of menses for a year). Once that happens, there are a whole other set of potential unpleasant symptoms.


I have little sympathy for any man who complains about getting a vasectomy.


The best way to manage perimenopausal symptoms are the following:


  • Exercise regularly (it helps regulate hormones and manage anxiety and elevate mood)
  • Maintain a healthy weight (excess fat tissue increases estrogen)
  • If you are noticing your body temperature increase or are starting to get hot flashes, dress in layers, and sleep in a cool environment
  • Get enough sleep (insufficient sleep affects mood, depletes resilience to stress, leads to weight gain, and messes up hormones)
Well, there is never a good time for one's period, but given how busy our weekend is, its definitely a bad time. My parents are coming tomorrow to stay with us, I have to work tonight, tomorrow, and Sunday. The girls have 500 activities, birthday parties, etc. and I have a party for some friends...but I am doubting with everything else I will even be able to drop by. There will be absolutely no time to just lie on the couch with a hot water bottle!

The one thing I will be doing is getting out for a run, something I rarely ever do. Since my parents will be here, though Adam will be out at the gym early tomorrow morning, I can leave the house and enjoy some exercise in the nice weather. I hope you get out and have a happy, healthy weekend too! 

Wednesday, April 26, 2017

Good Earth Sweet & Spicy Green Tea: Product Review


Though I consider myself a health food lover for sure, I think I also am a health food sinner. I don't really like quinoa (gasp!). The way it smells when it cooks is putrid actually. As you know, I don't really like smoothies or juice either, as I prefer to chew my food, thank you very much. I think coconut oil is heavy and greasy and don't buy into it being a miracle food. I refuse to use the hipster term 'bone broth' because its just bubby's chicken soup for goodness sakes, and I don't even really like broth that much (I am a double sinner here as one might argue any good Jew loves chicken soup!). I also don't really like the taste of green tea. Yes, I admit it! The horror!!

Green tea has a plentitude of health benefits though, so I would like a way to get myself drinking it more often. Consequently, I was more than happy to sample Good Earth's Sweet & Spicy Green Tea, flavoured with fruit, cinnamon, and lemongrass.

As soon as I poured boiling water over the tea bag, I knew this would be a winner. It's very aromatic! It also tastes as good as it smells. The fruit and spices add enough natural sweetness to balance out the bitterness of the green tea. Though I don't fine it has any heat, that will probably be preferable to more people who don't want a throat tingle from their tea.

Good Earth makes a huge variety of green, black, white, oolong and herbal teas to suit every taste. They are available online across North America and at Target and other stores in the U.S.

Personally, I am sold on this tea, and suspect the box will be empty very soon!! If you don't love plain green tea either, check out their different varieties and find one that suits you, because it is definitely worthwhile to add green tea into your diet!

Disclosure: I was sent this tea to review, but all opinions on this blog are my own.

Monday, April 24, 2017

Blueberry Muffin "Quest" Bars


Are you struggling this morning? I feel great, actually. Much better than yesterday when I woke up feeling like I'd been hit by a bus, thanks to Little A's sleepover birthday party, which had all of us exhausted. But Little A got up this morning even grumpier than yesterday. Even though she slept almost 12 hours! She whined non-stop about how tired she is, how she didn't want to go to school today and she just wanted to go back to sleep. Welcome to Monday little one!

Anyways,  I have a new recipe for you today: Blueberry Muffin 'Quest' Bars!

I used the basic idea from my homemade Chocolate Chip Cookie Dough Quest bars (which the girls still say are the best protein bars ever, even better than any you can buy!) but made these nut-free, and lighter by using dried blueberries instead of chocolate chips.

These are so easy to make, you have to try them! Just remember, the base is primarily protein powder, so make sure you use a high quality protein powder that you like, because that will obviously affect how these taste!

Blueberry Muffin "Quest" Bars

1.5 Cups Vitafiber IMO syrup
2 Cups vanilla protein powder (whey or vegan, stevia-sweetened)
8 tbsp coconut flour
1 cup dried blueberries

Pour syrup into pot over medium heat until bubbling. Remove from heat and add protein powder and coconut flour. Mix until dough forms. Stir in blueberries. Press into parchment-lined 9x9 square baking pan and refrigerate until firm. Cut into bars or squares. Keep in airtight container up to 2 weeks.

I have shared this recipe with Urban Naturale's Plant-Based Pot-Luck Party Link-up.

Friday, April 21, 2017

I 8 the Cookie


Though I am not working this weekend, aside from tonight, I don't think its going to be a relaxing one. It is Little A's 8th birthday and she is having a sleepover party (Help!).

She starts thinking about what she wants for her next party the day after her party. Luckily, its just a few friends, and, actually, its one of the least expensive parties we've ever thrown for the girls. But hopefully it doesn't cost us our sleep...or our sanity!

The plan is the girls come over for pizza (I always offer other meal choices, but they always want pizza!), and movies, and this year, Little A wanted a cookie cake like the one Adam always gets for his birthday.

I found the perfect one from a local bakery, that offers more flavours and colours than any other place I have found up to this point. She is absolutely thrilled with the heart shaped white and milk chocolate chunk variety she chose, with purple and pink icing.

The next morning I promised her we would serve the girls waffles with fruit, whipped cream and chocolate sauce. Sigh! All nutrition rules go out the window at birthdays! Fortunately, I convinced her that along with the non-edible goodies, the loot bags needed only a small box of Smarties. Hopefully, the girls will be on such a sugar high, they won't complain about the limited candy in the loot bag. I am sure the parents won't mind!

Its funny how my baby is 8 and not at all a baby, but she still seems like a baby to me. Its so different than with Big A, who has always seemed, in some way wise for her years, and at almost 11, frequently gets mistaken for being 14-15. Little A is still so slight and really relishes being a kid, in a way I don't think Big A ever did. She's always just seemed in a big hurry to grow up.

Facebook keeps presenting old photos to me when I log in, and though I never ever ever ever want to have another child, I do get a bit heartsick seeing how quickly they have grown. And we haven't even hit the stage when they start to hate us yet!

Well, wish us luck, hopefully everything will go smoothly tomorrow night.

Have yourself a happy, healthy weekend!

Wednesday, April 19, 2017

Pure & Simple: Book Review


I have been completely discombobulated this week. Since Monday was a holiday, I am just totally off kilter, though kind of in a good way. We were so busy over the 4 day weekend, it flew by. Lots of time with family and friends, which is the best way to spend it.

And now I bring you a cook book review!

Pascale Naessens is one of those women its hard not to envy. She is a model, healthy eating advocate, ceramic artist, speaker and author from Belgium.

I had not heard of her before being asked to review her latest book, but I suspect that's because I am North American, as she clearly has made a name for herself already in Europe. Nevertheless, I was eager to read her take on healthy eating.

Pure & Simple is primarily a cookbook, but it is based on her approach to nutrition (which she says is not a diet) and includes an explanation of her perspective on healthy eating. In a nutshell, she eats a low carb, high protein, high fat diet of whole foods. Its nothing ground breaking. For carbs she sticks with small amounts legumes, brown and wild rice, oats, and pseudo-grains like buckwheat and quinoa (which are actually seeds).  The bulk of the diet is non-starchy veggies and fruit, and lean proteins. She consumes some cheese, full-fat yogurt and heavy cream, but avoids dairy milk and  all processed foods.

Though there is nothing unhealthy about her way of eating, she also promotes food combining, which is based on bunk science. That being said, there is nothing harmful about this practice, so its one of those things where, if it works for you (meaning that it helps you look and feel your best and be healthy and you enjoy it), than go for it. Just don't think there is any magic behind it because there is zero evidence that it inherently has any weight loss or health benefits.

I like that she avoids being too extremist, encouraging readers to indulge their guilty pleasures 20-30% of the time, to keep themselves feeling happy and satisfied. She also stresses the importance of exercise, and limiting alcohol.

The book is full of beautiful pictures, many of them including Pascale herself, who is drop dead gorgeous. But I am sorry to say that adopting her style of eating will not transform you into looking like her. That's about genetics!

The recipes are great, primarily because they use fresh foods and have short, simple ingredient lists. The recipe chapters include:


  • Fish
  • Seaweed
  • Shellfish
  • Meat
  • Cheese
  • Vegetables
There are just a few dessert recipes, and few vegan ones, but I don't have a single issue with the ingredients she uses, because, as you know, I abhor added sugars and refined flours, and there is almost none of that here.

There are no meal plans in this book, but she still claims that if you are overweight, adopting this style of eating will lead to weight loss. She is probably right, as long as you watch your portion sizes.


If you love flavourful, high quality food that is easy to make, you will very much like this book.

I recommend this book for anyone looking for simple, nutritious recipes to improve their health.

Disclosure: I was sent this book to review, but all opinions on this blog are my own.

Friday, April 14, 2017

Macaroons 2 Ways

More recipes for you today!

I always like to explore new recipes for Passover, because...well the ol' traditional stuff is pretty yucky (I am looking at you matzo!).

So I made 2 things using this basic macaroon recipe, a macaroon topped fruit crisp, and macaroon cookies. Take your pick, they are both scrumptious! As always, I didn't use sugar, just a combination of Vitafiber and stevia, and since the base is almond flour and coconut, they are gluten-free.

Macaroons traditionally use egg whites, so this recipe isn't vegan. You could try using flax eggs, but I have no idea if that would work. If you just want to make cookies, go for it. Its a big recipe so it will bake a lot! You can add in other things besides chocolate chips, such as dried fruit, if you wish.

Macaroon Recipe

1.5 Cups almond flour
1.5 Cups medium shredded, unsweetened coconut
2/3 Cup finely sliced almonds
1/2 Cup Vitafiber powder
1 tsp Pure stevia powder
1/2 tsp salt
1 tsp Pure vanilla extract
4 egg whites from extra large eggs

Stir together dry ingredients in a large bowl. Add vanilla and egg whites and stir until dough forms.

Macaroon Topped  Fruit Crisp

2/3 of macaroon recipe
1 600g bag frozen blueberries, thawed
1 600g bag frozen mixed fruit (I used a mix of strawberries, peaches, mango and papaya), thawed
2 tbsp Vitafiber powder
1 tsp konjac powder

Stir together fruit with Vitafiber and konjac powder and pour into oven safe baking dish. Top with 2/3 of macaroon dough, spreading it out evenly. Bake at 350F for about 45 minutes, or until fruit is bubbling and top is starting to get golden around the edges. Serve hot or cold.


Chocolate Chip Almond Macaroons

Taking remaining cookie dough and stir in 1/3 cup chocolate chips. Shape into balls and bake on parchment lined baking sheet at 350F for 10-12 minutes, or until golden. Be careful not to burn. Let cool and keep in air tight container.


If you are celebrating Easter this weekend, I wish you a Happy Easter. I have to work today, tomorrow, and Sunday, but we all have Monday off so we are hoping to fit in a fun family activity. Unfortunately, the it is supposed to rain the next couple days, so that definitely limits our options. Have a happy, healthy weekend whatever your plans!

Wednesday, April 12, 2017

Apple Carrot Raisin Quinoa Kugel


Good morning and welcome to Wednesday! Lots of recipes for you this week.

Though a kugel is a traditional Jewish dish, and often one served at Passover, this is something that you can make any time of year, regardless of your background.

This recipe is healthy and only moderately sweet, so it makes a great, nutritious breakfast, brunch dish, or side dish for dinner. Most kugels contain a lot of eggs and many contain cheese, but this one is entirely vegan, as well as sugar-free and gluten-free. You can add in nuts and/or other dried fruits if you wish as well. It came together because Little A wanted to make something with me for our sedar at my in-laws and I didn't want to make another dessert, but also wanted to try and find something that would appeal to the kids. Apples and cinnamon is always a good bet!

Apple Carrot Raisin Quinoa Kugel

1 cup quinoa
946ml carton unsweetened plain or vanilla coconut drinking milk (or almond milk)
2 apples, chopped
1 lb bag shredded carrots
1/2 cup raisins
2 tbsp ground flax seeds
1/2 cup Vitafiber powder (or other sweetener, to taste)
1 tsp pure vanilla extract
1 tsp ground cinnamon
2 tbsp konjac powder

Combine quinoa and 2 cups of coconut milk in pot and bring to a boil. Reduce heat to low and simmer until liquid has been absorbed. Remove from heat and let cool for about 30 minutes. Place quinoa in large mixing bowl and add the rest of the ingredients and the rest of the carton of coconut milk. Pour mixture into a large greased, oven safe baking dish. Bake for 30 minutes at 350F. Serve warm or at room temperature. Refrigerate leftovers for up to 5 days or freeze.

Monday, April 10, 2017

Sugar Free Dark Chocolates


Its that time of year...you know, when every pharmacy and grocery store has shelves filled with chocolate bunnies, Easter eggs, and Passover gelt. Most if it isn't even very good, its usually cheap chocolate, you know, the kind that almost has a waxy consistency. Blech! Skip it!

Make your own and make it sugar free. You get all the yumminess and the health benefits of chocolate minus the sugar. And, honestly, it is super fast and easy. This chocolate also is vegan and gluten-free, so very allergy-friendly.

If you can't find Vitafiber, or another brand of IMO sweetener, order it online, its widely available, including on Amazon.

If you don't have chocolate molds, you can pour it into little paper candy cups instead.

Sugar Free Dark Chocolates

6 oz unsweetened chocolate
1/2 cup Vitafiber IMO syrup
1 tsp pure stevia powder (or other sweetener, to taste)
1 tsp pure vanilla extract

Melt chocolate over double boiler (or heat safe bowl set over simmering water). Stir in the other ingredients and quickly pour into molds. Freeze about 20 minutes until set. Keep frozen if you want them hard, or in the fridge, if you prefer a softer consistency.

Happy Passover to those celebrating this week!

I have shared this recipe with Urban Naturale's Pot-Luck Link Up Party.

Friday, April 7, 2017

Phobias


When doing mental health histories with my counselling clients, I always screen for phobias. People usually laugh at first, but then you would be surprised how many people admit to having one.

A phobia, by the way, is an anxiety disorder characterized by a persistent fear of an object, event or situation.

Sometimes they develop because of a past trauma, but sometimes they have no clear origin.

It is theorized that some of the more common ones, like phobias of spiders and snakes, actually have a biological origin, since in earlier times they may have served to keep us safe.

We tend to think of phobias as humorous, but they can truly be debilitating for the sufferer. Fortunately, I find most of my clients who have phobias don't seem to feel shame about them.

The most common ones reported to me are:


  • Spiders
  • Snakes
  • Bugs of all kinds
  • Flying
  • Needles
  • Small spaces
  • Crowds
  • The dark
  • Dental work
  • Medical procedures
Others I've had reported to me:

  • Ketchup
  • Fish 
  • Cotton balls
  • Swallowing pills
  • Intercourse/penetration
  • Having body odour (though this may have actually been more of an OCD thing)
For an unofficial list of phobias, check this out: http://phobialist.com/  

Personally, I don't think I have any fears that qualify as a true phobia, though I do hate spiders, sharks and small places. I don't like flying either. But I don't require sedation or anything for any of these things.

Big A has a needle phobia, which I believe is the result of her having an anaphylactic reaction to the H1N1 vaccine when she was 3 or 4. She was rushed to the hospital in an ambulance. 

If you do have a phobia and it is debilitating in any way (one of the reasons I have to ask clients is, in particular, if they are doing fertility treatments, it is critical to know if they have needle or medical-related phobias!), I urge you to get help. EMDR is extremely effective for eliminating phobias, and exposure therapy can also help.

You definitely should not feel shame about having a phobia!!

Enjoy your Friday and have a lovely, happy, healthy weekend!

Wednesday, April 5, 2017

April is Irritable Bowel Awareness Month


It seems that Irritable Bowel (IBS) is increasingly common these days. But I've been familiar with it since I was a kid. My dad was diagnosed with it back in the 80s. At that point, nobody was talking about it. He was put on this weird fibre supplement but I don't think it helped much because after a few years he quit taking it.

By the end of highschool, I'd been diagnosed with it too. My doctor recommended I start my day with a glass of warm water and then sit on the toilet until elimination occurred. Um. Okay...

That didn't work. Partly because drinking warm water made me gag (hot with lemon or ice cold is how I like my water!), and partly because it just didn't help me eliminate. It was only years later I realized I just needed to stop consuming milk (I was lactose intolerant and ate cereal with milk every day for breakfast) and start drinking a lot more water. I was working out regularly by 10th grade, but like most young people, drinking crap (pop, juice, etc.) or nothing at all.

My IBS symptoms have always been around since, but improved or worsened depending on what's going on with my hormones and my diet.

I am now fine with dairy, as long as I don't consume too much milk (cheese is fine). But, as I reported recently, I have had to entirely cut out chia and flax seeds. I also can't overdo it on cauliflower, beets, or beans.

I am pretty bummed about the flax and chia, as they are so nutritious and a great source of Omega 3s, which are vital to overall health. Fortunately, there are some other plant-based sources, such as sea buckthorn berries.  This plant also contains Omega 7 which can ease IBS symptoms for some people. You can get a variety of supplements and beauty products made from sea buckthorn through Seabuck Wonders, an awesome company whose products I reviewed for you all a few years ago.

They have provided some info on IBS in honour of April being IBS Awareness Month:

April is Irritable Bowel Syndrome Awareness Month

SeabuckWonders Offers Five Tips to Support Digestive Health 

Chicago, IL – March 23, 2017 – If you’re not personally affected by IBS (Irritable Bowel Syndrome), chances are you know someone who is. Did you know that 11% of the world population suffers from IBS?[1] In the U.S. alone, 25-45 million people are affected by this disorder—with a majority being women. And it is quite possible there are many more who suffer from IBS but have not been diagnosed.

These are staggering statistics for a condition that does not have a specific cure. As a matter of fact, if you’ve been diagnosed with IBS, it is because most other digestive diseases or conditions have been ruled out—it is a diagnosis of exclusion with many variables in terms of symptoms, treatment and severity.

What is Irritable Bowel Syndrome?

The Mayo Clinic defines IBS as ...a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term.[2] It goes on to explain that only a small number of people have severe symptoms requiring prescribed medications, and that most sufferers can control symptoms through diet, exercise, lifestyle and reducing stress.

shutterstock-343635467-1.jpg
Symptoms of IBS

The signs and symptoms of irritable bowel syndrome can vary widely from person to person and often resemble those of other diseases. Among the most common are:
  • Abdominal pain or cramping
  • A bloated feeling
  • Gas
  • Diarrhea or constipation — sometimes alternating bouts of constipation and diarrhea
  • Mucus in the stool

For most people, IBS is a chronic condition, although there will likely be times when the signs and symptoms are worse and times when they improve or even disappear completely.[3]
5 Tips to Reduce Tummy Trouble:

  1. Drink plenty of water - Drink enough water. Many digestive problems are the result of a lack of water, as the liquid helps dissolve fats and soluble fiber. Taking a glass of water soon after waking up jumpstarts the digestive system, which helps prevent constipation. Also, drinking a glass of water 30 minutes before a meal stimulates the stomach lining and prepares it for food.[4]
  2. Probiotics - Increasing the number of good bacteria in our GI tract, by taking probiotic supplements and eating foods that contain probiotics, may help combat reduce digestive symptoms, a growing number of scientists say. New research indicates that specialized strains of these good bacteria could also alleviate mood and anxiety disorders.[5] Of course, always confer with your doctors to find out which probiotics are right for you and the optimal dosage.
  3. Low FODMAP Diet – FODMAP compounds (found in gluten containing foods) are thought to contribute to the symptoms of irritable bowel syndrome and similar gastrointestinal disorders.[6] Click here to learn more and find out which foods are low in FODMAPs, which may help reduce IBS symptoms
  4. Increase Omega-7 intake - Sea buckthorn has an array of essential omega fatty acids, including the rare Omega 7. These fatty acids soothe cells and support the functions of the gastrointestinal mucosa. Omega 7 provides also helps to restore moisture. When the mucous membranes are healthy, they hold moisture better. Constipation sufferers may find relief with the healthy functions of these mucous membranes.
  5. Exercise - Aerobic activity, the use of large muscles groups for at least 10 minutes, helps fight constipation. Exercise helps with digestion in several ways, including promoting the movement of food through the intestines and improving blood flow to your gut.[7]