All posts by Karyn Haley

Ep: 23 Top 3 Reasons Why NOW is the Best Time to Start the SCD

Do you ever think about the people who have come before you? The people who paved the way for your life to easier in some way.

When we think about the people who have come before us in the world of Crohn’s and colitis, we can’t look back without remembering the work of Dr. Sidney Haas (a pediatrician with ahead-of-his-time ideas about the healing power of food) and Elaine Gottschall (a devoted and scrapy mom turned biologist who found a way to heal her daughter’s struggles with colitis and then spread the message about this method to the world to give us all a plan for recovery).

These two unsung heroes are at the heart of why we all can have hope when it comes to quieting our IBD with food and why there’s never been a better time than NOW to start the Specific Carbohydrate Diet.

If you’ve been on the fence about when to start the Specific Carbohydrate Diet (or any other gut healing diet for that matter), it’s time to hop off and get started.

Today on the podcast, I’m giving you 3 reasons why there’s never been a better time in history to get started on putting food at the center of your IBD healing plan.

We’re talking about:

  • Unsung pioneers of the healing IBD with food movement who paved the way for your healing journey
  • Why waiters and flight attendants might just be the right people to help us on our quest to eat IBD healing food
  • How quarantining is the key to getting you off the “Eating for IBD” fence and ready to take action
  • How I will be by your side every step of the way

And so much more!

After the episode, you’ll be motivated to get started on your food is medicine IBD healing journey. Or, if you’ve already started using food to help you heal, you’ll be ready to kick that journey into high gear! Now is the time mom friend. Now more excuses. You can do this, and I’ve got your back!

Episode at a Glance:

  • [02:39] An inspirational story for everyone in gut healing mode (it’s full of heroes, a tragedy, and a triumphant ending for everyone with IBD).
  • [06:00] The “banana diet” that led to a gut healing revolution  
  • [07:32] How a chance encounter between Elaine Gottschall and Dr. Sydney Haas, pioneers in the food is medicine movement, led to the SCD being known throughout the world
  • [09:39] The miracle little girl who is at the center of healing with food movement
  • [13:17] Does it matter which gut healing diet you choose?
  • [13:59] Reason #1 why NOW is the time to start the SCD (it’s all at your fingertips)
  • [16:02] Reason #2 why NOW is the time to start the SCD (the one upside to the trauma of this past year)
  • [23:53] Reason #3 why NOW is the time to start the SCD (we go together like “rama-lama-lama…”)
  • [27:48] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Start your gut healing journey with Karyn today

The Gut Love Community

Additional Resources from the Episode:

A Brief History of Celiac Disease

Breaking the Vicious Cycle: About the Author

Sidney V. Haas

Against the Grain Podcast with Samir Kakodkar

Judy Herod Episode (Jan 18, 2020)

The Specific Carbohydrate Diet is Backed by More Than 124 Years of Research & Testing

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:50] Hey, dear one! Karyn here, your fellow IBD mama. Are you ready for a stellar, move the needle episode? This is a good one. Let’s get to it. Have you been thinking about starting the Specific Carbohydrate Diet, but holding off because you just don’t know if it will work, or you don’t know how to get started, or you don’t know if the time is right?  Trust me when I tell you,  I get it… before I started the SCD I felt all of these emotions and more. I even waited 5 years after hearing about the diet and reading the pinnacle SCD book: Breaking the Vicious Cycle by Elaine Gottschall. So I know all about putting off starting the SCD.

But here’s the thing about 2021, and it’s just so key, so critical, so important to keep in mind if you’ve been on the SCD fence. It’s something that’s different about this specific year, more than any other year that’s come before it. There’s actually 3 things that are different about 2021 and they are things that have never happened before in the history of the SCD.

3 REASONS WHY…

Today, I’m going to share these 3 reasons with you. But I want to start this episode with a story because there’s a story that drives these 3 reasons home more than anything else I’m sharing with you today. And it’s a juicy, pull up a chair, grab a cup of tea, get cozy, put your feet up, type of story because it’s a moving story with a couple heroes, a tragedy, and a triumphant ending. All the best stories have those elements, don’t they?

[06:00] Our story begins back in 1870, yep we are going way back in time, with the birth of a man that, even though I never knew him, transformed my whole life and I want you to know about him because it’s possible that he’ll change your life too. Dr. Sidney Valentine Haas, one of the heroes of our story, let’s call him hero #1, was born that year. Haas, who grew up to become a pediatrician, was studying celiac disease. Now, this was the 1920’s, and knowledge about celiac disease was in its very primitive stages. Even though thoughts about celiac actually began creeping up in the first century AD, by a Greek physician named (and I just love saying his name) Aretaeus Cappadocia. When we look back at Cappadocia’s teachings and writings in that time period, they show he was looking into a disease where, and here’s a quote: “the stomach is irretentive of the food and it passes through undigested and crude…” “we call such persons coeliacs.”

A LOT HAS CHANGED SINCE CELIAC WAS FIRST DISCOVERED

Well, since the first century, a variety of scientists and doctors had dabbled into this unusual stomach condition, and although it was known to be a food disorder, no one knew exactly how to treat it, until in 1924, when Dr. Haas described his successful treatment of eight children with celiac disease. He said they were “clinically cured” (those are his words) with an eating plan called the banana diet.

Now, even though we know today that staying away from gluten is the crucial component to keep Celiac at bay, this banana diet was inadvertently free of gluten. It was also free of grains, and after the first few early attempts, it wasn’t a diet of just bananas. It was a diet where the patients ate bananas and other fruit and vegetables, but they also stayed away from breads, crackers, potatoes, and all cereals. It was a diet low in carbohydrates, and it was the earliest version of the Specific Carbohydrate Diet.

ENTER THE SPECIFIC CARBOHYDRATE DIET

By the 1951, Dr. Haas had put his findings in a book called Management of Celiac Disease. And through trial and error over the years, Dr. Haas had realized that the positive results he was seeing in Celiac patients was actually more about specific carbohydrates, and not just low carbohydrates. Hence the name he came up with, the Specific Carbohydrate Diet.

Although initially there was appreciation of Dr. Haas’s work, soon after, the medical world did what the medical world often does. It dismissed Dr. Haas’s work as quackery in favor of medication, hospitalization, and surgery. That must have been a difficult time for Dr. Haas, knowing he was onto something, but just not able to get the diet the attention it deserved.

HAVING IBD IN THE 1950’S MAY HAVE BEEN LIFE THREATENING

Can you imagine what an impossible time it would have been for you and I back then, not just for those with Celiac, but also for us with Crohn’s Disease or Ulcerative Colitis? The SCD was definitely not a mainstream option for us either.

Take a pill.

Have surgery.

We have no other options for you.

Malnutrition was the norm.

Possibly death if your condition was left untreated.

The 1950’s was a tough time for someone with IBD.

A HERO WORTH LOOKING UP TO

[09:39] And here’s where our second hero enters our story—Elaine Gotschall. In 1958, Elaine was a young mom with two little girls. One of those girls, Judy, was a very sick little girl. Judy had been diagnosed with a severe case of Ulcerative Colitis. According to the Breaking the Vicious Cycle website, she suffered from chronic intestinal distress and rectal bleeding. She didn’t respond to any of the medical interventions that were offered to her.

After seeing doctor after doctor, and you know that drill, Elaine and her husband Herb were at their wits end. No one could help them. Every doctor told them food couldn’t help. Food had nothing to do with her gastrointestinal illness. Judy continued to be malnourished and weak. The family even went to a doctor who told them Judy’s only options were to remove her colon and collect her waste in a bag for the rest of her life, or wither and possibly die.

THE DOCTOR SHARES APPALLING NEWS

Again, as this is descried in the BTVC website, this news was, of course, shocking and Elaine who was visibly distraught and began to sob. Any of us would, wouldn’t we? I know I’ve cried a river after many doctor’s appointments. The doctor, quite the bedside manner this one, told her “What are you crying about, you gave this to her?”

Can you imagine being told that? Can you put yourself in Elaine’s shoes, as the mom of this little girl in the 1950’s with little to no options? Thankfully, blessedly, our story doesn’t end in tragedy. I promised you a triumphant ending, didn’t I?

As fate would have it, Elaine and Dr. Haas’s path crossed. And Dr. Haas, who was 92 years old at the time, had a whole different approach for Judy. An approach that included food at it’s core. Dr. Haas had a simple question for the Gottschall’s, “What has this child been eating?”

WITHIN 10 DAYS ULCERATIVE COLITIS IMPROVES

Within 10 days of eating Dr. Haas’s Specific Carbohydrate Diet, Judy began to improve. Her neurological problems lessened, and a few months later, there were intestinal improvements and Judy started growing again. After 2 years, she was symptom free.

Amazing, right? Triumphant for sure.

Just like all of us who try the Specific Carbohydrate Diet and find success, we can’t keep this information to ourselves. Elaine knew she had to spread the word and help others. She went back to school where she earned a degree in biology, nutritional biochemistry, and cellular biology. Elaine consulted with other families dealing with these types of medical challenges, she wrote about the SCD and in 1987, she self-published her book, Food and the Gut Reaction. It was the first publication of her book that would later be called Breaking the Vicious Cycle, a book that has sold over 1 million copies. A book that changed my life. A book that continues to change the lives of many all over the world.

Dr. Sydney Haas… Elaine Gottschall… pioneers in the world of food as medicine. Exceptional people who took the road less traveled and walked a dark and solitary path so that we can walk together in the light.

This story is inspiring for all of us struggling to find relief from our gut disorders. It shows the power of perseverance and conviction with what you know to be true, even through a time in history when those around you said you’ll never succeed, you are less than, you are a quack.  

I took us through this pivotal story in our IBD history to remind all of us that sometimes to be successful in where we want to go, we have to know where we’ve been. It’s like the character lovable Mater in the Cars movies are kids watch saying— “I don’t need to look where I’m going, I just need to know where I’ve been.”

LOOK TO THE PAST TO MOVE FORWARD

Look at your history with IBD. Then, look at the amazing heroes who have paved the way for you to fight to live a better life with Crohn’s or colitis. Without Dr. Haas, and without Elaine Gottschall, I wouldn’t be where I am today. You wouldn’t get such a beautifully laid out path to where you want to go either. And even though this is an SCD story, it doesn’t matter if you choose the Specific Carbohydrate Diet, the GAPS diet, the Paleo diet, a gluten free diet, or another gut healing diet to help you on your journey to remission. They all have their roots in the work of these early food is medicine pioneers. They are all so similar in many ways anyway, and there’s never been a better time to let their struggles, challenges, and triumphs pave the way to your success.

And why now, why has there never been a better time in history to begin the SCD? There’s never been a better time and I can prove it to you with three reasons. Three reasons why there’s never been a better time in all of history to start the Specific Carbohydrate Diet. Let’s start with reason # 1.

[13:59] #1-100 years ago, like in the case of Dr. Haas’s work, and 50-60 years ago, where Elaine Gottschall began studying how to best use food to heal digestive disorders, even 12 years ago when I began my gut healing journey using the SCD… no one outside of a handful of early adopters had any clue what dry curd cottage cheese, or almond flour or gluten was. There was no gluten free section in the grocery store. The waiter would look at me like I had two heads when I asked, “is this chicken gluten free?” There was only a handful of store-bought SCD legal foods I could buy. My friends had no clue what I was doing. They didn’t get it because diets like Whole 30, Paleo and Keto weren’t being talked about like they are today by the media, celebrities and your next door neighbor. The internet being used as a search engine of endless possibilities was in its infancy. You couldn’t just hop on, do a quick word search for “dairy free SCD breakfast” or “gluten free vegetarian dinners that are soy, lactose, and nut free.”

Today, we can.

That’s why, reason #1 why there’s never been a better time to start the SCD is because there’s never been more information available to us, information right at our fingertips. Information just a couple clicks away. And there’s never been a time where family, friends, workplaces, restaurants, airlines, hotels… are all knowledgeable and open to food sensitivities and special diets.

THE UPSIDE TO SPENDING SO MUCH TIME AT HOME

[16:02] Want to know 1 more reason why there’s never been a better time to start the SCD. It’s reason #2: And that reason is quarantining. OK, let’s get this out of the way right now before you send me your hate mail. Covid sucks, quarantining sucks. What this past year has done to our lives sucks. It’s cry for days unimaginable when you think of all the sickness and death Covid has brought. I know we’ve all been affected by it.

If there’s just one glimmer of hope here, one upside to this world tragedy, it’s that it’s created space for new SCDer’s to practice tweak and refine on their own terms. There’s never been a better time to start SCD than in the middle of quarantining. I can’t tell you how many clients starting new gut healing diets have told me this very thing. They’ll tell me they feel so grateful that they can just concentrate on figuring this new life out. Or they’ll tell me, I don’t know what I’d do if I had to do this while running in 15 directions. Truth be told, I know they’d could do it, but those challenges do make it harder.

STARTING THE SCD ISN’T JUST HARD FOR YOU

Starting a new diet like the SCD is hard mom friend. It’s not the kind of thing you take lightly or go into without a game plan, at least if you want to be successful. I remember for me, in the early stages, going to a friend’s house with my food tote in toe. So many questions about what I was eating, why I was doing it. And the truth was, I was so topsy turvy myself, that I really wasn’t prepared for it. I was getting used to all of this for the first time myself. I didn’t really know or frankly want to explain it to others while I was going through it.

Before starting SCD, I was the Italian foodie to my friends and family. I was the girl throwing lavish dinner parties where pasta and pastries were the stars of the table. I was the girl with the perfect extra gluten recipe for every occasion. My friends and family didn’t get this new me at first. While I was struggling to find my new identity, they were struggling right next to me. They definitely didn’t struggle with me, it was more like next to me in a parallel universe.

I knew they were talking about it with each other too. Not in a mean way, not in a gossipy way, but me starting this diet was a jolt to their system just as much as it was to mine. And being so shaky about it myself, always questioning am I eating the right thing? Is there something in my meal at the restaurant that will make me sick? Will that friend be offended when I show up at her dinner party with my own food? Will I go out with friends to that restaurant where I know there’s nothing I can eat and just awkwardly hang, or will I sneak in my own food? These challenges were tough to navigate at the beginning of my new SCD world.

And speaking of restaurants, hoo, that was a challenge even beyond did they have any food for me to eat. Even at a restaurant I carefully selected by their menu, I’d get flustered and embarrassed when I ordered. Seriously, red in the face embarrassed. The servers and the staff didn’t understand me at all. They thought I was being pushy and high maintenance when I ordered. It made me uncomfortable and them mad. They probably spit in my food. Ha kidding! But seriously, I was a train wreck in the beginning.

LEARNING TO TRAVEL ON WHILE ON THE SCD CAN BE TRICKY

And traveling? Wow, that was a nightmare too in my early days for SCD. Trying to figure out what food to bring, what would keep well in my suitcase, what could I get when I arrived at the local grocery store… Now, I’d say I’m an SCD traveling master because I’ve done it so many times. But back then? Not so much.

I’m sure you can see what I’m getting at here. Because of the pandemic and quarantining, with people staying home more, not traveling so much, not hanging out at restaurants or going to large parties, it gives you time to get comfortable and familiar with your new eating routine before taking it on the road.

Reason #2 that there’s never been a better time to start the SCD is that this pandemic has created the ability and the time for you to experiment with all your new SCD foods, get comfortable with the diet, get comfortable in your new skin, before navigating eating at a friend or family member’s house, throwing a dinner party, eating out a restaurant, or making eating our more about the company and not the food when you’re at a restaurant you can’t eat at, or traveling by car or by plane. Heavy stuff to navigate! Doable, and I know you can do it mama, but why put more pressure on yourself than you have to.

Do yourself a favor, if you’ve been on the fence about the SCD, start now before we all start really getting out, living our lives again. By the time the world opens up, you’ll be an SCD pro. Your friends and family might still need to get used to the new you, but you’ll already be there, strong and confident.

YOU’VE GOT ME BY YOUR SIDE

[23:53] Now, as I mentioned, there’ one last reason why there’s never been a better time to start the SCD. Reason #3- and I say this in the utmost humility and feeling of privilege. Reason #3 is that you’ve got me by your side. Someone who’s been in the SCD trenches before. A mama with Crohn’s who knows what you’re going through. In my 30 + years with IBD and my 10 years helping moms on their own gut healing journey, I’ve seen and heard your stores, your struggles, and I’m here to help whether we work together personally or not.

Helping moms on their IBD healing journey is my calling, my passion, my mission in life. Supporting you through this podcast gives me joy and feds my soul. So, show up each week. Start implementing change in your own life, and you will make progress. If you want to take our conversations further with 1 on 1 coaching, I’m here for that too. Go to karynhaley.com/coaching and get yourself on my IBD Health Coaching waitlist. I’ll be there to support you with bells on.

LET’S RECAP

Let’s recap our 3 reasons real quick before I sign off. 3 Reasons why there’s never been a better time to start the SCD. Reason #1: There’s never been more information about how to start the SCD, what foods to eat, what not to eat, all available to us right at our fingertips. Information is just a couple clicks away thanks to the internet. Reason #2: Right now, you have the ability and the time for you to experiment with all your new SCD foods, get comfortable with the diet, get comfortable in your new skin, before navigating any social situations the SCD may bring. Do it now, before we all start coming out of our hibernation (from my lips to God’s ears). And Reason #3: You’ve got me in your corner. Join me on the podcast each week for tips and strategies to put your IBD in its place, join me on Facebook and YouTube for daily and weekly gut healing inspiration, and if you want to take our relationship to the next level (yes, please count me in), hit me up at karynhaley.com/coaching and let’s kick your healing into high gear together.

That’s a wrap dear one. Sending out gut healing vibes to you today and always.

Until we meet again, I’m wishing you a cheeky and healthy IBD healing journey.

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[27:48] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Ep 22: Juicing vs Smoothies: What’s Better for Gut Healing?

When it comes to beverages that are good for gut healing, smoothies and juicing always comes up. What could be bad about an infusion of fruits and vegetables? Well, it turns out there’s a lot more to making your gut healing beverages healthy than I originally thought.

And I can’t wait to share with you what I found out.  

In this episode, I’m sharing the key health differences between juicing and blending smoothies, the pros and cons of each, and then ultimately, which is better for your gut health.  

We’re talking about:

  • How to use your gut to decide if you should juice or blend?
  • The one ingredient that’s a MUST if you make smoothies (and the one ingredient you think you need, but you don’t)
  • The juicing trend that’s not as healthy as you might think
  • Why fiber is the key to making all your juicing and smoothie decisions

And so much more!

After the episode, you’ll know exactly when to juice, when to blend, and how to do both so that they benefit the health of your gut and your entire body (and of course, you can bring all that knowledge to your family’s health too!)

Episode at a Glance:

  • [04:00] Are fresh pressed juices and smoothies hype or are they worth your time for gut healing?
  • [06:05] What’s the difference between juicing and smoothies?
  • [09:46] The best juicer to well worth its price tag
  • [10:50] The best blenders on the market
  • [12:55] The one thing that must be in your smoothie to make it healthy
  • [18:20] The downside of detoxes and cleanses for IBDer’s
  • [24:35] The biggest factor we must keep in mind when deciding between juicing or smoothies
  • [27:55] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Register for the Eating for IBD Training (2/18/21)

Your Juicing and Smoothie Recipe Booklet

The Gut Love Community

Additional Resources from the Episode:

Omega Ultimate Juicer and Nutrition System

Breville Juice Fountain

Novis Vita Juicer

Health Effects of Mixed Fruit and Vegetable Concentrates: A Systemic Review of Clinical Interventions

Are Goitrogens in Foods Harmful?

Vitamix High Speed Blenders

Blendtec Blenders

Ninja Blenders

Episode Transcript:

Hey there, Karyn here, jumping on before the intro to let you know that time’s running out. Today is the last day to register for my brand new training, Eating for IBD: Finding the Right Diet to Heal Your Crohn’s or Colitis in 3 SIMPLE STEPS. It’s all going down LIVE tomorrow. Yes, we’re going live tomorrow February 18th @ 8pm EST to talk about gut healing diets that actually work and how to figure out which diet is the best one for you. Link to register is above the video.

And I’ll give you just a little sneak peek into the training with one of the concepts we’re talking about—there is no one size fits all diet for Crohn’s or colitis—quieting your IBD symptoms is about finding the best IBD diet for you. I’m talking all about how you can find the best diet for your IBD on the training tomorrow night.

Now if you can’t join live, no worries, I’ll be sending a replay to everyone who’s registered. So sign up and you’ll get the replay. Also, if you’re listening to the podcast a few days after Feb 18th, because that’s the cool thing about a podcast, you can listen to it whenever, wherever… no worries, I’ve got you covered too. Shoot me an email at hello@karynhaley.com and I’ll send the replay out to you as well. It should still be available for a few more days after the 18th. I’ve to tell you though mama. I hope I get to see you there and connect with you live! There’s an energy and a connection in live that I just LOVE. Can’t wait.

And on with the show we go–

[Music]

[02:42] INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

Well, hello dear listener and welcome to the show. I bet the chances are almost 100% that you’ve tried either juicing or even more likely, you’ve made a smoothie before. It’s a massive tread in the health food industry today. Restaurants that only sell smoothies, juice bars, and even premade fresh pressed juice options are available at grocery stores. The thing about these so called “health foods” though is that they aren’t always good for those of us with Crohn’s or colitis. Often times, health trends lack real scientific evidence to any health benefit they have whatsoever, let alone gut healing benefits, which is of course what we’re looking for.

[04:00] I was recently asked by a GLC mama (that’s our free and fabulous Gut Love Community of moms) if I do an episode to help clear up the confusion about juicing vs smoothies—which is better for gut health? This led me to ponder the question, are either of these the best option when we’re in gut healing mode? And the answer to that question, I’ve got a not so easy answer for you. And my answer is that it depends on what you put in them, how they’re made, and where you’re at on your healing journey.

Let me explain.

ARE SMOOTHIES AND FRESH JUICES THE SAME THING?

While juicing a fresh juice and blending a smoothie often have some of the same ingredients, they really are not the same thing at all. Today on the podcast, I’m going to break this down for you, once and for all, so that you know when a smoothie is the best option vs when juicing is better for you. And, of course, we’ve got to talk about how to best make them for our gut health too, because if either of these health foods are made incorrectly, you’re not only, not going to help your Crohn’s or colitis, but you could be making it worse.

Now, I’m going to be sharing lots of how-to information today. Actionable insights so you might want to take notes on this one. So, if you have a doc open on your computer or a pen and paper, make sure it’s handy. Whether you do or not, I’ve got both juicing and smoothie recipes I’m sharing a link for in the show notes, so feel free to go karynhaley.com/drinks if you want to jazz up your juice or smoothie life. We’re just going into a lot more detail here than in our recipe booklet so you may want to take some notes you can go back to later.

Also, in the beginning, I’ll be giving you the facts about juicing and smoothies and I’ll try to keep my opinions to myself (not so sure how well I’ll be at that) but I want to do that first so we’re all on the same page when it comes to juicing and blending. Stay tuned until the end so we can compare the pros and cons of each method and so I can give you my final recommendations at the end.

IF THEY’RE NOT THE SAME, WHAT ARE THE DIFFERENCES?

[06:55] Let’s start out our juice/smoothie conversation right at the beginning by explaining the important differences between these two beverages- Smoothies and juices. You know I just can’t give you half the story and walk away. I have to lay it all out. So, here’s the complete lowdown on juicing and smoothies.

Juicing– is a way to drink your fruits and veggies. Unlike smoothies, it usually only contains fruits and veggies—maybe a little pinch or a dash of a spice after to mix in, but it’s not like smoothies where we love to whip up everything but the kitchen sink in there. Because of this, some people tend to think juicing is much or pure, true to the simplest form of the produce than smoothies.

When you use a juicer, and there’s 2 different types you can buy, the cold press, masticating type and the centrifugal kind. Cold press is slower, quieter, and it literally presses the juice out of the fruit or veg. Centrifugal uses a spinner method.  It’s high-speed juicing, but it’s also louder. Cold press, masticating juicing is usually said to be a better option because it doesn’t have a motor that spins and heats through its process. This allows the juice to be completely raw, with its nutrients intact. The masticating juicer also produces a smoother juice. Either juicing process does strip the food of its skin so up to 90% of the fruit or vegetable’s fiber is removed in the juicing process.

THE RESEARCH BACK STUDIES TELL THE WHOLE STORY

One recent study I found on the benefits of juicing found that fresh juices increase antioxidants in the body, including beta carotene, vitamin C, vitamin E, and folate. I’ll link to the study in the show notes if you’re a research geek like me. You’ve probably heard juicing and detoxes linked together. Juicing is known for flushing the body’s toxins. Some people do 3-4 day juice cleanses where all they have is juice for those few days to detoxify their body.

WHAT’S THE BEST JUICER ON THE MARKET?

[09:46] In case you don’t have a juicer and want to invest in one after hearing about it today, I’ll also link to a few of the best juicers on the market in the show notes. My favorite is the Omega Ultimate Juicer and Nutrition System. It runs for a little under $300 and it’s the masticating type of juicer. This juicer is pretty fancy as it also makes nut butter, nut milk, and sorbet so it’s multi-functional. I don’t have one myself, but I have a friend who has one and she raves about it. I have about a 10-year-old Breville juicer collecting dust in my basement. It’s an oldie but a goodie and I’ll link to the Breville, another great juicer brand, in the show notes.

[10:40] Now, smoothies… They are made in a blender. Of course, when they’re made with health in mind, fruits and vegetables are at the center of these drinks as well. Usually, a smoothie contains some sort of liquid like water or non-dairy milk for us gut healers, it might have fruit in it, or contain greens and what I like to call health builders (like chia seeds, or hemp powder) and a good fat for energy.

With smoothies, placing something frozen in it is key. This is what makes it smooth and creamy and frothy. Although, I have to say, I’ve had a few clients that think of this froth factor as a downside, so it each her own. But if you want some smooth, creamy, froth in your smoothie, this can be accomplished with either using frozen fruit or veg, or even ice cubes. Smoothies boast a great way to get your fiber in because unlike the juicer, a blender keeps the skin of what you put in and blends it up into a digestible form. Ding ding “digestible” is always music to my ears for us with gut challenges!

DO YOURSELF A FAVOR, SPLURGE ON THE HIGH-SPEED BLENDER

With smoothies, using a high-speed blender is key. You just don’t want to taste the grit, or suck up chunks from food that didn’t blend enough. Plus, with the digestion challenges we have, a creamy, well blended smoothie is a must for digestion and absorption.  You don’t want to see those pieces come out the way they went in. Am I right?

[12:50] Over the years, I’ve used just about every blender on the market. My favorite blenders have always come from three companies: Vitamix, Blendtec and Ninja. I’ll link to these in the show notes. Right now, I have a Vitamix and it never disappoints. When you taste a smoothie from a Vitamix, you’ll never want to go back to one of the less well-made versions.

When I recommend smoothies to clients, I always recommend a combo of about 1 ½ cups of liquid, 1 cup of greens, ½ cup or less of fruit, 1 or 2 Tbsp of quality fat, and 1 to 2 health builders. That will make you 1-2 servings of a smoothie depending on if it’s a snack or part of your meal. For the liquid part of the smoothie, I recommend you use coconut water, or a non-dairy milk like coconut or almond milk. Water is also fine.

THE INGREDIENT TO BEWARE OF IF YOU’VE GOT HORMONE CHALLENGES

Greens like kale, beet greens, swiss chard, bok choy, collards, or spinach work well. Beware of greens though if you have hormonal challenges like hypothyroidism as many greens contain goitrogens which can affect your thyroid negatively. Lightly steaming or blanching your greens and then freezing them before adding them to the smoothie can decrease the goitrogenic effects. I’ll link to more info on hormones and goitrogens in the show notes in case you’re interested in finding out more.

For the fruit you add to your smoothie, I always recommend berries over any other fruit. Strawberries, blueberries, raspberries…they’re worth the sugar your putting in your body as they’re high in vitamins and antioxidants for our healing gut. Occasionally, for a treat you might want to try ½ a frozen banana instead of the berries. Just make sure it’s very ripe with brown spots.

Good fat is a must when it comes getting high powered energy and stamina for the day or as an afternoon pick me up smoothie. Coconut oil, nut butters, MCT oil, an avocado, or homemade yogurt are good options. Some people like to add a raw organic egg—not my cup of tea, but go for it if you are very comfortable with the quality of your egg source.

DON’T FORGET THE HEALTH BUILDERS IN YOUR SMOOTHIE

And I love adding in health builders to give your smoothie an extra punch of health factors. Chia seeds, flax seeds (which will be completely masticated in a high-speed blender so no worries about them having trouble passing through the intestine in seed form), hemp powder, raw cacao, acai powder, turmeric, ginger, fresh herbs like parsley– those can all be added as a bonus in your smoothie. 1 to 2 is fine. You don’t need them all to get benefits.

OK, crash course in juicing and smoothies complete. Now, which should you choose, and which is best for you? Let’s take a look at the pros and cons of each and make a final decision on these beverages.

[18:20] Juicing—remember I mentioned that many people use juicing to detox or cleanse for a few days? Well, this may not be the best option for you when you’ve got IBD. The rapid detox to the digestive system, the low caloric intake, the lack of crucial macronutrients like protein and quality fat we need to keep our weight up and give us energy is just not there during a strict cleanse. I’ve seen these detoxes lead to a flare ups in IBD mamas, so be careful with juice cleanses when you’ve got IBD.

What I think works much better with fresh juices for those with gut disorders is when they’re used in more of a supplemental form. A morning addition to your breakfast routine. An afternoon vitamin and mineral energy pick me up—they are great for that.  

Another thought for your consideration is that juicing takes a ridiculous amount of veggies and fruits just to make one glass of juice. And produce is pricy, especially if you’re buying organic—and I highly recommend you buy organic. What’s the point of juicing for your health, if you’re just putting toxins in your body from the pesticides that are all throughout the fruit and veggies? So, when it comes to juicing, price can be a factor.

DON’T LET THIS PROBLEM KEEP YOU FROM GETTING YOUR SMOOTHIE BENEFIT

One of the reasons why I get down on juicing and especially smoothies is that most people make them with a crazy amount of fruit. They juice and apple and an orange, and a pear, add one stalk of celery and call it healthy. Or they blend 1 cup of frozen cherries, a whole banana in ½ cup of orange juice and call it a smoothie. To be healthy, a smoothie needs more veggie than fruit. The sugar in either of the beverages I just mentioned is just going to cause way too much bacteria to form in our precious guts. That’s a one-way ticket to inflammationville and continued digestive upset my friend.

And smoothie bowls—don’t get me started on these huge candy bars in a bowl. If you’re smoothie is made up of loads of greens, avocado, cucumber, and healthy fats—go for it. But if it’s a fruit ladened sugar machine, it’s not doing you any good mama.

Some are against juicing and smoothies because they say it’s better to just eat the whole fruit or whole vegetable, raw. I’d have to agree with this as well in a perfect world, but for those of us with gut disorders, eating the whole fruit or veggie with skin on it can be too tough for our digestive system. We need a masticated approach to be able to break the structure down and digest it.

Many ladies love to use smoothies, and even juices, as a meal replacement. When we’ve got Crohn’s and colitis, this isn’t the wisest decision. We are starved for nutrients. Keep the fruit and veggie drinks to a snack or add them to a very nutrient dense meal. Then, they will give you the added nutritional benefit you need to feed the health of your gut.

IS THERE ANY FIBER IN THAT JUICE?

Proponents of smoothies over juicing talk about the lack of fiber in the juice. They just don’t see the health factor there, saying that we need the fiber in the smoothie because it helps us process the fruit sugar in the drink. This is certainly an interesting thought to consider. I’ll get back to this thought is just a sec.

And then there’s the juice bars, the smoothie only restaurants, and the store bought freshly pressed juices. What about these? Are they any good? Mostly likely no. Hey, I’ve had them a time or two myself so I’m not saying never. I just think it’s important to think of most of the options at places like this as a treat for the very reason I mentioned earlier. They contain so much sugar from the fruit that you’d almost be better eating a candy bar.

When it comes to the fresh pressed juices you see in health food stores, these might seem like a good option, especially if you choose one that’s an all veggie juice. The problem here is that the more time that goes by after they were juiced, the more nutrients you lose. As soon as we juice or blend, we start to lose the vitamins and minerals in the produce. To make up for having to sit in the store, brands will often add preservatives, and they are usually pasteurized, which degrades the nutrients as well.

Making a smoothie or a juice at home is your best option. Like I said, sometimes these restaurant or store bought are a nice treat, I’m not the food police afterall, but just know that homemade is best when it comes to juicing and smoothies.

[24:35] Perhaps the biggest factor we need to take into account in deciding between juicing and blending a smoothie is the state of your gut. When your IBD is in an active state, we have difficulty digesting and absorbing the nutrients in our food—especially the fiber. We know that juicing removes the fiber, but keeps lots of the nutrient profile of the food. This makes juicing a better option for those in gut repair mode.

With all of these juicing and smoothie observations, what’s the bottom line?

JUST GIVE IT TO ME STRAIGHT, MAMA!

When it comes to mixing juicing and smoothies with a gut disorder, be careful. Be mindful of how much fruit you put in, keep your purchasing of juices and smoothies outside to a minimum, make them at home, and be careful with all the fiber in smoothies. If you can’t tolerate the fiber in the greens you’re adding, it’s not the time for you to drink smoothies. Try juicing instead until your gut challenges improve. You’ll still get an amazing amount of vitamins, minerals, and antioxidants in the juice.

Bottom, bottom line?

Choose juicing if you are in the beginning stages of gut healing and you’re still having strong symptoms.

Choose smoothies when you are in remission or maintenance mode. At that point, you’ll be able to tolerate the fiber and it will benefit your whole body.

And if you’re in super-duper, stealth health mode, choose fruit and veggies in their whole state, skin and all.

Questions? Comments? Let me know what you thought of the episode. Email me at hello@karynhaley.com

Well, that’s a wrap on juicing vs smoothies. Thanks for listening and for hanging out with me today. Remember, you can grab your smoothie and juicing recipe booklet by going to karynhaley.com/drinks. You’re going to love these recipes. They are healthy, healing, and delish!

Until we meet again, I’m wishing you a cheeky and healthy healing journey!

Chat soon!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[24:45] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.T his is not intended to diagnose, treat, cure, or prevent any disease.

Ep 21: A Gut Friendly Valentine’s Meal for the Whole Family

Do you and your partner celebrate Valentine’s Day? And how has that celebration changed since having kids? If the cute and lovely, heartfelt Valentine’s gifts you used to give to your partner has changed into school Valentine’s cards exchanges and candy hearts for your kids, this episode is for you.  We’re including the whole family in this Valentine’s celebration and we’re doing it all with a gut healing, but oh so tasty, made with love meal, everyone can enjoy!

Imagine a delicious meal for this special holiday that’s super easy to make, gut friendly (even for SCDer’s and GAPSer’s), it’s kid friendly, and everyone will eat it.

That seems like a no brainer, right?

If you’re a mom or one in the making, if you’ve got IBD, if those gut and non-gut challenges are keeping you from having the energy to plan a Valentine’s meal, and if you’re in the kidz zone (you know what I’m talking about), this episode is for you.

We’re talking about:

  • An SCD, GAPS, and Paleo compliant meal that will make your Valentine’s dinner even sweeter
  • Collaboration recipes from SCD rock stars Jennifer from A Life of Happenstance and Erin from No More Crohn’s
  • A way to make both your partner and your kids happy this Valentine’s Day

And so much more!

After the episode, you’ll have everything you need for Valentine’s Day 2021, except the ingredients. And just a quick trip to the grocery store will solve that problem and put you in the Valentine’s spirit in no time.

Episode at a Glance:

  • [03:11] Valentine’s Day, holiday of love or commercial cash grab?
  • [06:25] Show your Valentine’s love with food.
  • [09:03] A sneak peek into a Valentine’s themed meal that is great for those in gut healing, those who want an easy meal to make, and those who want a meal that everyone in the family will eat.
  • [11:28] From soup to nuts, what’s on the menu for you this Valentine’s Day.
  • [15:45] Erin from No More Crohn’s for Me shares her SCD legal curry powder recipe.
  • [19:35] Jennifer from A Life of Happenstance shares her recipe for No Bake Strawberry Pie.
  • [21:16] Collagen peptides vs gelatin. What to use and when.
  • [25:15] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

GET THE VALENTINE’S FAMILY MENU: Your Gut Friendly and SCD Legal Holiday Recipes HERE

A Life of Happenstance

No More Crohn’s

Eden Food’s Dried Cherries

Vital Proteins Collagen Peptides

10 Valentine’s Traditions from Around the World

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:50] Hello dear one, welcome to the cheeky podcast. I’ve got a question for you today. Do you celebrate Valentine’s Day? I don’t mean does your country celebrate the holiday. I know that from all the incredible mamas in countries around the world who listen to the podcast, and this gives me an opportunity for a quick shout out to my super listeners in Belgium, England, Russia, and Hungry, and of course the good ole US of A– just to name a few of the amazing places I see we hit in the broadcast—wow, isn’t it cool that countries so diverse are all connected around the world with our little podcast of hope for IBDer’s?

Just shows you that no matter what the media tells us, we all have bigger connections that we know. But what I mean with this question is, do you and your partner celebrate it? Do you have Valentine’s traditions? Do anything special for Valentine’s Day?

When I was thinking about this podcast, I did a little research on Valentine’s days around the world and it was so interesting to hear how the holiday is celebrated in different countries. Like according to Huff Post, in Denmark, sweethearts exchange pressed white flowers called snowdrops. And in Wales, a centuries old tradition exists of men carving a wooden spoon into an intricate design and giving it to the woman of their affection. It seems as though the gifts given might be different depending on where you live, but the sentiment remains the same. Valentine’s day is a day to celebrate the ones you love.

In the United States, nothing says Valentine’s Day like candy hearts or chocolates and flowers. Maybe a cute stuffed bear, or if you’re a little saucy, some sexy lingerie. Oooh-la-la!

DO YOU AND YOUR PARTNER CELEBRATE VALENTINE’S DAY?

But the question still remains, with all the traditions, do you and your partner get into this holiday at all? Is it an extra special day for you or do you and your partner trash Valentine’s Day, saying it’s too commercial and too much of a cash grab for big companies who gouge us by tugging on our heartstrings?

I’m really curious about this because it seems like everyone has an opinion about the big V Day, whether it’s positive or negative.

And the even bigger question is, how has Valentine’s Day changed for you and your partner since having kids? Yikes, right?

My hubs and I have been together for 25 years. When we were first dating, I remember us going all in on the holiday for lovers. I’d write him these super corny poems with conversation hearts to fill in the blanks like, I knew early on I wanted you to “kiss me” or what I’m wondering now is will you “be mine”. So silly, but so lovey dovey at the same time. After a few years, and two kids in diapers, the conversation heart poems and handmade gifts turned into store bought gifts, and a few years later, then with 3 kids, our Valentine’s Day slipped off the face of the Earth and in came a kid’s version of Valentine’s Day with Valentine card exchanges at school and gifts for the kids instead of each other.

In recent years, my kids have gotten older and for the most part, the obligatory Valentine’s cards for the school class have disappeared which left me thinking, I wonder if the hubs and I should start remembering our cutesy, coupley Valentine’s Days of year’s past again. The last couple years, we reclaimed Valentine’s Day as a holiday for us as a couple again, which has actually been really nice. I even made a throwback conversation heart poem for my hubby last year. We definitely had a good laugh about that. But with 3 kids still living at home, I felt like I still wanted to celebrate my love for them too. Just because they’re getting older now, doesn’t mean we love our kiddos any less.

SHOWER THE KIDS WITH VALENTINE’S LOVE TOO.

[06:20] Last year, was the best Valentine’s Day for everyone in the family. Hubs and I got our Valentine’s date night, but we still gave a shout out to our love of the kids. And we did it in the best way to reach our growing boys—with food. Because to me, breaking bread together, or breaking grain free bread together as it goes in my house- is the best way that I know to connect, enjoy each other’s company, and show them my love. I’m Italian, what can I say?

A VALENTINE’S MENU FOR EVERYONE IN THE FAMILY.

This Valentine’s Day, I’ve created another from the heart menu made with love for our family to enjoy together. The hubs and I will still have our Valentine’s night out, which, with Covid will actually be more of a night in together. We’ll probably put on a Netflix movie, and I’ll probably fall asleep halfway through the movie, but at least I’ll be snuggled up close to him while I drift off.

If the family meal part of our Valentine’s plan sounds like a good idea, you’re going to love this episode, because I’m about to share with you our complete Valentine’s dinner, now your complete Valentine’s dinner, and one that the whole family will love, from start to finish.

This episode and this Valentine’s meal menu is for you if:

  • You’re a mom (or parent—shout out to the dads that recently wrote to me saying they listen too)
  • You’re dealing with IBD (Crohn’s or colitis), and all the gut and non-gut struggles that keep you from having the energy to plan a meal like this (and man I’ve been there too), plus not only that but you’re looking for a gut friendly menu—I’m talking SCD and GAPS compliant—YAY-ES to that!
  • And this episode is especially for you if you’re in the kid zone—where you’re little kids are either completely taking over your life or you’re like me and you’re moving out of the little kid zone, but you still want to include your kids in the Valentine’s celebration.

So while I’m probably not the best person to plan your Valentine’s date night, remember my affinity for falling asleep on a Netflix and chill night? I can help you plan your V-Day family night with a meal that meets everyone’s needs.

[09:02] This meal is:

  • Easy to make
  • It’s gut friendly, even for SCDer’s and GAPSer’s
  • It includes the kids
  • And everyone will eat it

How often does that happen?

Plus, as a last added bonus, this Valentine’s Family Meal is about food, family, and love, not material gifts that cost money and lack imagination. So it’s especially great if you’re also trying to escape the commercialism of the holiday.

Let me tell you about this gut lovin’, tasty meal that I know your whole family will love.

THE BEST SCD COOKS AND BAKERS COLLABORATE ON A DELICIOUS MEAL YOUR FAMILY WILL LOVE.

First off, it’s a collaboration meal. Last year was good with me planning the entire menu, but this year, I really wanted to reach new heights and I knew that meant getting some recipe help. So, I reached out to my fellow SCD experts and asked them if they would mind sharing some recipe love with us for this special heart and family centered meal– Jennifer from A Life of Happenstance and Erin from No More Crohn’s for Me. Each of these ladies has a fantastic SCD centered website and if you haven’t been there, these ladies rock in the SCD kitchen. I’m hooked their creative and delicious recipes.

I’ve been a huge fan of Erin and her mom Robin’s SCD legal recipes for years. Their I Want to Thrive recipe collection has been a staple in my kitchen for as long as I’ve been on SCD. And I recently came across Jennifer’s website while I was searching for a new SCD dessert. And trust me, it did not disappoint. Yum! Jennifer tackles our V-Day dessert on this family friendly menu and everyone in your fam is going to plotz over it. My family certainly did!

If you want to check out all the interesting recipes from these ladies, I’ll link to their websites in the show notes. Go check them out.

For our Valentine’s Family Meal, here’s what’s on the menu.

[11:28] We’ve got:

  • Cherry Roast Pork
  • Smashed Carrots
  • Curry Roasted Cauliflower
  • Grain Free Dinner Rolls
  • No Bake Strawberry Pie

We’re going to dive into each menu item in more detail, but if you want to get your hands on the full recipe collection with more tips for your cooking, all you have to do is go to karynhaley.com/valentine. I’ll put a link for the recipes in the show notes too.

OUR MAIN EVENT

So, our main event, the star of the meal is the Cherry Roast Pork. The thing that sets this dish apart from other roast pork mains is its combination of sweet cherries with a tangy pork glaze that comes together beautifully. My taste buds actually started to water as I said that! This dish looks like you’ve spent hours in the kitchen, but it literally takes minimal work on your part. I picked this recipe as the main course because of the dark red cherries. It’s perfect for Valentine’s Day. One note to keep in mind, it does have chopped almonds as a topping. Feel free to omit these or even replace them with a different nut if you can’t do almonds. And I highly encourage you to omit the nuts altogether if you’re in the early stages of gut healing. The pork still tastes great without it.

A SIDE DISH THAT DOESN’T DISAPPOINT

Our menu moves on to side dishes with the delectable smashed carrots. This is a great addition because it suites the taste bud needs of kids and parents alike. Kids love carrots for their sweetness, but parents usually want something a little jazzier. I created this SCD legal smashed carrot recipe to fit the parent bill as well your picky eaters’ tastes. The complexity of the simple flavors like fresh orange zest, cinnamon, butter, and honey. Delish, but tasty for kids too.

There’s a topper on this dish as well—dried cherries—and in the recipe booklet, I give you a link for an SCD legal (no sugar) brand which can be hard to find normally, but I’ve got you covered. Again, like with the almonds for the pork, I recommend you skip the dried fruit in early stages of gut healing. Trust me, they’ll still taste great. Sometimes I have cherries on hand, and I use them. Other times, I don’t. It’s good either way.

ANOTHER TASTY SIDE DISH, YES PLEASE!

Your other side dish for this meal is Curry Roasted Cauliflower. Obviously with a name like Curry Roasted Cauliflower, there’s got to be some curry in there. Remember I mentioned that the website No More Crohn’s for Me helped with our Valentine’s menu. Here’s where Erin and Robin’s culinary skills come in.

[15:45] Normally, this wouldn’t be a dish that’s SCD legal because grocery store curry is a no-no. Now, that’s because curry isn’t just one spice, it’s a combination of spices, and often times when spices are combined into one mixture and sold at the grocery store, like curry powder, anti-caking agents like flour and corn starch are added to prevent clumping. Flour and corn products are not allowed on SCD, but thanks to No More Crohn’s, we’ve got you covered with their very own SCD legal curry powder. I’ve used they’re recipe for years. And it definitely tastes better, and fresher than anything you’d buy in the market. I highly recommend it for this dish and any other curry dish you choose to make.

The secret in getting your kids to eat this dish is all in the roasting. Even if you’re kids aren’t fans of raw or steamed cauliflower, this is a veggie worth having them try again. When we roast a vegetable, it brings out all the natural sugars. It gets a robust, sweet flavor that kids tend to love.

The roasting, combined with the exotic flavor brought in by the curry makes this a winner recipe for your Valentine’s family feast. Trust me, if I can get my skeptic children to try and like it, your kids will too.

LET THEM EAT BREAD!

Now, no special holiday meal (no matter the holiday) is ever complete without bread. Come on, you know I’m right. The good news that even though most traditional bread is bad for IBDer’s due to its high carbohydrate content which equals too much sugar and bacteria in the gut, grain free flours like almond and coconut flour make delicious bread that’s much healthier for us to eat. The dinner rolls in your Valentine’s Family Meal menu are rich and full of flavor and will leave everyone at the table happy. I usually make a double batch and freeze rolls to heat up with leftovers.

HAVE YOU EVER TRIED COCONUT FLOUR? NOW’S YOUR CHANCE.

One note about your Valentine’s dinner rolls, they’re made with one of those grain free flours I was mentioning—coconut flour. If you’ve never worked with coconut flour, know that it is a bit different than any of the other flours so be prepared for a different experience. Coconut flour is highly absorbent, but at first, your batter might seem too wet. The absorption process takes a bit to fully take effect so that’s why the recipes has you mix the ingredients and then wait just a few minutes to let the moisture fully absorb before baking. Trust me, it’s not complicated, just different. Once you master coconut flour, you’ll go back to it again and again. If you’ve never used it before, Valentine’s Day may just be the opportunity you’re looking for to try it out.

YOU WON’T HAVE TO DESSERT DESSERT WITH THIS RECIPE.

[19:35] OK, it’s time for the pias de resistance of your Valentine’s Family Meal menu… dessert. And this one, the no bake strawberry pie really is the best part of the meal. Creating recipes to bake is definitely not my forte. A baker who dutifully follows a recipe, absolutely. But a creator, no. Thankfully, ladies like Jennifer from A Life of Happenstance are there to give us some help. SCD or not, everyone in the family will love this dessert. It’s the perfect combination of sweet, and creamy, and rich flavor to add Valentine’s friendly strawberries to your special day. This recipe doesn’t have to be baked. Instead, it uses gelatin to help it set in the frig. Just make sure you pick the right type of gelatin. Not collagen peptides—gelatin. I recommend the beef gelatin from Vital Proteins (it’s the one with the green label), but vegan gelatin is also an option. I’ll link to the Vital Proteins gelatin in the show notes.

So that’s your Family Valentine Menu.

Done.

All you have to do is go out and get the ingredients. So, yes, it’s a complete menu—soup to nuts as they say. But remember that you don’t have to use the complete menu. Swap out, omit, change it up. Make it your own. Use this Valentine’s menu as your jumping off point to create a Valentine’s meal that suits your gut healing needs and your families desires as well.

Your Family Valentine Menu with all the ingredients, the directions for each recipe, tips to make it your own and colorful pictures of each dish (cause what’s a recipe without a picture) is waiting you. All you have to do to get the complete list of dishes and recipes is go to karynhaley.com/valentine

I have to give one last special thank you to our recipe contributors, Jennifer from A Life of Happenstance and Erin at No More Crohn’s for Me for rounding out this Valentine’s menu beautifully. Remember you can find out more about what these ladies are up to by going to their website. It’s all linked in the show notes.

ONE LAST IMPORTANT NOTE…

Just a couple final thoughts before we part. No matter what stage of life you’re in, pre-kids, in the mix with littles, or kids moving up in age, try to find some space with just you and your partner this Valentine’s Day. Whether it’s 5 minutes or 5 hours, don’t let it slip off your radar like it did for me and my hubby during those crazy kid years. We need connection with our partners now more than ever. Who else can go through this crazy, uncertain time with us.

I’m so glad that in recent years the hubs and I made time for it again—overhyped commercial holiday or not, you can make it a special one for you and your partner. No matter how you choose to celebrate the day, I hope the meal I shared with you today will give you an excuse to spend time with your loved ones. That’s what this holiday means to me. Finding another way to show my hubs and my kids that even though I have an illness that can take me away from being there at times, I still care. And any day you can say I love you to your mate, or I choose you in the midst of the kid chaos, in the midst of this IBD chaos, in the midst of life chaos- or sandwich generation chaos—I choose you is a special day.

Happy Valentine’s Day my love. To you, to your family, to your gut health, and to your future! Let this gut friendly meal be the start of a healing journey for you.

Until we chat again, I’m wishing you a cheeky and healthy healing journey.

Chat soon!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[25:15] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.T his is not intended to diagnose, treat, cure, or prevent any disease.

Ep 20: IBD A and A Giveaway Part II

It’s time for an IBD Q and A Giveaway Part II. In our last podcast episode (#19 Part I in this series), we covered your biggest and boldest Crohn’s and colitis questions to help us all navigate the healing minefield we all face when we’re diagnosed with IBD.

Last week’s focus was IBD supplements and medications and today, we’re talking all things gut healing food- one of my favorite topics. You’re going to love these questions. They’re just as insightful as last weeks.

Remember our Wellbee’s Giveaway from last week?

We’re including it again this week, so everyone who submitted a question that gets aired on the episode, gets a free gift card to this outstanding SCD goodies paradise.

When it comes to IBD and food, there’s no better diet to mull over than SCD and GAPS. They’ve both been proven to be helpful at putting IBD into remission. Today, we’re deep diving into both of these diets.

We’re talking about:

  • SCD and GAPS: what’s the difference, is there a difference and is one better than the other for healing IBD?
  • The best options of food to start adding in when it’s time to move beyond SCD
  • Four store-bought Paleo foods that are worth buying for convenience as well as flava

And so much more!

After the episode, you’ll be crystal clear on the similarities and differences between SCD and GAPS. You’ll also have a whole plethora of gut healthy food ideas at your fingertips for when it’s time to move beyond SCD. Can you imagine being so healthy that you’re ready to move on? It’s all possible my friend. And this episode will give you the tools you need when you’re ready to move beyond.

Episode at a Glance:

  • [05:45] SCD and GAPS: What are they and how do they help Crohn’s and colitis?
  • [06:45] Is SCD and GAPS basically the same eating plans?
  • [08:15] If SCD and GAPS aren’t exactly the same, what’s the difference?
  • [15:05] Which of these diets allows you to eat chocolate.
  • [15:49] So which one should I try?
  • [18:24] The reason why nuts can be a problem for your intestinal healing.
  • [20:07] Is it ever possible to get off the SCD?
  • [26:36] The best foods to add in first when it’s time to go beyond SCD.
  • [28:57] The four best store-bought Paleo food brands to check out when you’re ready.
  • [034:22] Our free and fabulous IBD mom tribe is the Gut Love Community and you can join us there for the 411 on all things IBD related
  • [35:57] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

The Gut Love Community

The Cheeky Podcast for Moms Episode 12

The Cheeky Podcast for Moms Episode 19

Additional Resources from the Episode:

Wellbee’s

Simple Mills

Siete Foods

Primal Kitchen

Equal Exchange Chocolate

Against All Grain

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[0:51] Well hey, hey, hey. Welcome to the podcast. How’s it going for you today? It’s a beautiful winter wonderland where I live. The snow is falling gently, the kids are enjoying a snow day of sledding and snowman making and I’m cozy and warm in front of the fireplace and feeling gratitude for all of it. Ah yes, it’s February in Maryland. I hope you’re having a joyous and healthy day yourself.

PART II OF A TWO-PART EPISODE.

Do you remember our topic last week? Our IBD Q and A Giveaway Part I episode? Last week, we started diving into the insightful, big, and bold questions you asked as part of our IBD Q and A Giveaway with gift cards to Wellbee’s, home of the finest SCD legal foods, and I know that to be true because it says so on their website and also because I’ve enjoyed their products for years.

This week, we’re tackling Part II of our IBD Q and A with two more insightful IBD related questions straight from you dear listener. Now, if you missed Part I, that’s OK because this episode can really stand on its own, but if you do have questions about Crohn’s or colitis, specifically how supplements and medications like biologics can be used to help your illness, you’ll want to go back to episode 19, and check that one out too.

Today will be much like last week, with the last 2 of our IBD questions coming directly from the mamas in our Gut Love Community. Remember, I asked the GLC tribe of moms “What are your most pressing concerns and challenges when it comes to IBD?” I got some great questions back and all of them are receiving personal responses from me, but only 4 questions, questions that got pulled randomly out of my crazy hat are being answered directly on the podcast… bonus points to you if you remember what the crazy hat I mentioned last week looks like. You go girl! It was an old red felt fedora hat from my dancing on the stage days. I’m waving a wand of bonus points for you if you remembered that fun fact from episode 19. Can you tell I’m immersed in Harry Potter again—for the third time, this time with my youngest. Wand talk fills our house. Maybe you can relate? Anyway, I’ll be answering the last 2 questions in the IBD Q and A series today. And if you’re question is one that made it on the podcast, you’ll be getting a surprise gift certificate to Wellbee’s sent your way very soon.

One last reminder, just like last week, all questions are being kept anonymous to protect the privacy of those asking the question. Today’s questions center around two of my favorite topics in the IBD space, heck, let’s be honest, two of my favorite topics in the whole world- the Specific Carbohydrate Diet (or SCD) and the Gut and Psychology Syndrome diet (or GAPS). Let’s get to it.

WHICH GUT HEALING DIET SHOULD I CHOOSE… SCD OR GAPS?

And here’s question #3 from our IBD Q and A.

Our GLC member writes: Karyn, I’m trying to decide between SCD and GAPS? I don’t really see the difference. Is there a difference and which one is better for colitis?

OK, I love this question so freakin’ much. It’s awesome. I’m just so impressed that you know about both and are considering these diets to help your IBD symptoms. These are the diets I work with most in my practice and I love them both.  Let’s start by making sure that everyone knows the basics of what we’re talking about before we dive into the similarities, the differences, and which one is better for you.

[05:45] So, both the SCD (Specific Carbohydrate Diet) and GAPS (Gut and Psychology Syndrome) are diets where you eat specific foods and stay away from others. Both diets have been shown to be helpful for those with IBD—so Crohn’s and colitis both. They help to lower the inflammation in your gut and whole body, boost your immune system to help with the autoimmune component of your disease, and bring your intestinal bacteria back into balance.

Win. Win. Win.

What I just gave your abut SCD and GAPS is very “view from above”—very general for what’s what in the world of SCD and GAPS. Let’s now dive in a bit deeper and talk about their similarities, because I can totally see why your confused here. I know others feel the same way too. On the surface, SCD and GAPS seem like exactly the same diet.

SCD AND GAPS HAVE A LOT IN COMMON.

  • They both emphasize an eating plan that’s free of gluten, grains, refined sugar, and most dairy.
  • They both have been shown to work for those with IBD.
  • GAPS is so similar to SCD because it came out of SCD—it’s like a newer (not better, just newer) version of SCD. Think of it like a tried-and-true classic version of a board game vs a more modern version.
  • Both allow only specific types of carbohydrates to be eaten on the diet. These are monosaccharides—single molecule starches because they are easier to digest and absorb. Which means less sugar in your digestive tract and less sugar equals less bacterial imbalance and less inflammation.

LET’S TALK ABOUT WHAT’S DIFFERENT BETWEEN SCD AND GAPS.

[08:15] So what’s different about these two diets?

  • For starters, SCD has more research with case studies for IBD specially. Remember Elaine Gottschall, who popularized the diet with her Breaking the Vicious Cycle book, she used the diet successfully with her daughter who had Ulcerative Colitis.
  • GAPS is actually more touted as a healer for mental health and brain disorder challenges like depression, anxiety, ADHD, Schizophrenia, and Autism. It’s interesting that there’s an autism connection with SCD in Elaine BTVC book too. She mentions SCD helping those with Autism. Possibly Natasha Campbell McBride saw that SCD helped for Autism and then took it further with other mental health and brain disorders. I’ll have to ask her if I ever get the chance…
  • SCD is not as focused on organic, local, sustainable food as GAPS. Elaine spoke only briefly about organic food saying that she wanted this diet to be accessible to all. I believe if Elaine were alive today and she would see how much organic food has become more mainstream, and she would talk about that as well—but that’s just my guess.
  • While some sort of broth is crucial to both diet plans, the GAPS diet asks you to consume meat stock while the SCD has you preparing chicken soup. Both are very similar. Natasha Campbell-McBride, the GAPS creator, talks about how meat stock is best to get you into remission while the chicken stock or bone broth is more for maintenance. I usually recommend the meat stock version to my clients, but I didn’t know about it 12 years ago and I achieved remission using the SCD chicken soup. I think both are so similar and are great for gut healing.
  • GAPS has more defined stages in the beginning, 6 of them, where SCD is more about an intro diet before jumping in. Here’s the thing though, I never do SCD without some sort of stages with my clients. I have lots of mamas who come to me for coaching after jumping into SCD, and it not giving them the best results. When we take a step back and come up with a stages plan for their SCD, it tends to work much better. So yes, the GAPS does have more defined stages, but I never recommend doing SCD without staging it. I just see if working so much better when you add foods in slowly.
  • Also, while the homemade fermented yogurt you may have heard about with GAPS and SCD is a crucial part of IBD healing, the GAPS diet waits to introduce the yogurt until some healing has taken place. Some people are sensitive to dairy (even lactose free dairy) until some intestinal healing has taken place, so with GAPS, you wait. And just a side note in case you’re thinking about yogurt, but not wanting to use dairy, there are non-dairy options for yogurt. Email me if you need a recipe or go to episode #12 I talk all about non-dairy yogurt there. I’ll link to it in the show notes.
  • GAPS has more of an emphasis on probiotic rich, fermented foods than SCD. And it’s not just the yogurt. There’s kefir, sauerkraut and eventually fermented veggies. SCD is all about the yogurt and probiotic supplements.
  • And speaking of kefir, kefir is allowed on GAPS but not on SCD. Also with regard to probiotics, SCD does not allow the bifido strain of probiotics while GAPS does.
  • Perhaps the most interesting difference in my opinion, is that it’s like SCD is more about eliminating the pathogenic bacteria and GAPS more about introducing healing bacteria into the gut. I find that difference really interesting. Subtle, but there nonetheless.
  • Perhaps the saddest of all the foods SCD does not allow is chocolate, even in its healthiest raw cacao form. Various reasons come into play for not allowing in on SCD like the fact that it is linked to cocaine, that it’s addictive, that it may suppress the immune system. While SCD stays away from chocolate later stages of GAPS does allow for high quality dark chocolate. And I do have to say that although 12 years ago when I faithfully followed SCD for 2 years with fanatical adherence, the first thing I added back into my diet was raw cacao and dark chocolate. Addiction be damned. That’s an addiction I’ll own.

See how there’s actually quite a few differences when you look very closely? Subtle differences, but ones that might help you to decide which diet is best for you.

SO WHICH DIET IS BETTER?

[15:49] When it comes to which diet is better and which one I recommend for IBDer’s, you’re going to hate my answer here, but I don’t recommend one over the other. My favorite thing to do with clients is a combo approach where we take the best of each plan. Over the years, I’ve created and tweaked an approach that incorporates both, so personally, I don’t think you have to pick one over the other. I think you can pick the best of both diets and be really successful.

If you want to do that, use both diets to your IBD advantage, your first step is to get a copy of Breaking the Vicious Cycle by Elaine Gottschall and a copy of Gut and Psychology Syndrome by Dr. Natasha Campbell McBride. Read them both and see what you like and what you don’t like about about these diets. See how you can combine them into the best gut healing diet for you.

Remember, if you find the idea of all that research overwhelming, I’ve already done a lot of the legwork for you. Know that if you want help with how to best make this work for you, I’m here to help. Reach out and let’s chat about it.

If you’re strictly a purest and you want to pick only one diet—SCD or GAPS—that’s fine too. Remember, they are so similar. My guess is that you will find some level of success with either one. They both have proven results when it comes to IBD, even GAPS.

I do have a bit of advice for you though. No matter which one you choose, keep your emphasis on nutrient dense food– organic veggies, grass fed meat, local food sources, choose pastured or farm raised eggs, use the healthy fats in either diet liberally to help your gut heal, and perhaps most importantly, stay away from too much nut flour. You should not be having an almond flour cookie or muffin or pancake with every meal. It’s just too many nuts and nuts can be inflammatory and keep you from full and lasting healing. I see a lot of problems with moms who do this. It can be reversed, but it’s best to start off on the right foot, right from the beginning.

So go for it, go for it with SCD or GAPS, knowing that tweaking, pivoting, and do it with your own symptoms and lifestyle in mind. This is always the way to go in any diet you choose.

CAN I EVER GO OFF SCD?

[20:07] Question #4 The last question. And this is an SCD specific one.

When it’s time to move on from SCD, what should I try?

Another fabulous question and congrats that you’ve made it this far! Seriously incredible. I know first-hand just how difficult it is to stay on the SCD, but you did it lady and now you’re ready to come off. Awesome!

Over the last several years, I’ve had the pleasure of clients coming back to me a year or two years after we’ve finished our coaching together to say, “Karyn, I’m ready to add in more foods, can I do that?” This is one of my favorite conversations to have. It means the diet has worked for you, you’ve sustained your remission, and you’re ready to see what’s around the bend for your diet and your future. After many conversations with rock star clients who are at this place on their healing journey, I’ve developed a list of go-to foods you’ll want to try when it’s time to branch out with your food choices and dip a toe into new remission sustaining waters.

Now I know most of you who listen to my podcast aren’t here yet. You’re in the trenches, still trying to figure out how to bust that flare, but I still believe this information will be beneficial for you. There’s no one talking about what happens after diets like SCD (or GAPS for that matter) so this is truly valuable information. So whether you’re ready for that step now, or you’re going to tuck this information away until the time is right, know that I have every confidence you will get there. Keep fighting. Keep tweaking and try new things. Keep faith in yourself and you will get there mom friend.

So you’re ready to try adding in some new foods after SCD and you don’t want to risk a flare. First, know that SCD is nutritious and sustainable so you can stay on it as long as you want. Usually, I see moms stay on this diet about 1 year after their last symptom is felt. That could be 1 ½- to let’s say 7 years—a while. But if you’ve been feeling well for quite some time and you’re bored with your eating plan, what should you add in first?

Well, first you might want to go back to some of those foods on SCD that didn’t work for you in the past. Mushrooms, tomatoes, peppers, squash… those are foods I hear about not working often. What didn’t work for you in the early stages of the diet? Feel free to try these foods before moving on completely. They may or may not work for you. And you’ll know they don’t if you experience unexplained diarrhea, bloating, gas, rashes, a headache… there’s way too many symptoms to mention here, but if you have an unexplainable reaction after all this time, you have a really strong food sensitivity, and that food is just not in the cards for you. Remember you can be sensitive to a food AND be in remission. Sometimes there’s just foods that will never work for you, no matter how healthy you are. For me, it’s peppers with skin. Roasted peppers with no skin, no problem. When I eat the skin, all hell breaks loose.

After you’ve tried some of the SCD legal foods that may not have worked in the past, it’s time to try some SCD illegals—healthy foods you just weren’t ready for before.

WHAT’S THE FIRST FOOD YOU SHOULD TRY AFTER SCD?

My top go-to right out of the gate is quinoa—that easiest to digest ancient grain that’s a great source of fiber, protein, as well as antioxidants and minerals like magnesium, iron, and zinc. I love it because it’s a great first grain after being off them for so long. It’s a great first option due to it being easier to digest than other grains.

I do recommend soaking your quinoa first to breakdown the phytic acid and to predigest the starches also for easier digestion. My clients who do this usually fair better in their first grain foray after SCD.

WHAT ELSE CAN YOU TRY?

[26:36] How about sweet potatoes, maybe white potatoes in very limited quantity as they are more starchy than sweet potatoes. My personal post SCD treat was chocolate—raw cacao. But dark chocolate is great too. A company called Equal Exchange makes several great dark chocolate bars. Look for around 70-90% cacao. You are welcome to adopt my motto, a square a day keeps the doctor away, or that’s at least what I like to think.

Maple syrup can be on your list of things to try as well. Raw milk if you have a farmer you trust or organic heavy cream as cream is the lowest in lactose. Some of my clients do well on rice. Basmati is the easiest to digest. Again, I would soak that first to breakdown the fibers.

PRE-PACKAGED STORE-BOUGHT BEYOND SCD FOOD

[28:57] If these new foods go well, you might want to venture out into a few types of pre-made paleo foods. I’d say branch out into pre-made SCD food, but you’ll just never see that at the grocery store. Thankfully though packaged Paleo food is available at the grocery store now and it can open a whole amazing world of gut healthy convenience for you when you’re ready. None of this was available to me 10 years ago, but the world of store-bought grain free and paleo has exploded.

Some of my favorite grain free brands include a bread company called Against the Grain. They’ve got delicious baguettes, bagels, rolls, pizza crust… They’ve recently also added cake and brownie mixes too. There’s another grain free company I love called Primal Kitchen. They have loads of options, but my favorite are their salad dressings and marinades. Siete Foods is also fantastic. Their corn free tortilla chips and cashew made queso dip is to die for.

I’ll leave you with one last store-bought healthy option when you’re ready to branch out. And that’s Simple Mills. Simple Mills is one of my favorites. Crackers and package mixes to make things like focaccia bread and cookies are all just a grocery store purchase away.

While I wouldn’t make any of these pre-made store bought foods the primary foods in my diet, it’s great to know store bought, convenience options are out there for occasional use.

Oh, and one last thought I just had, if you want to go really crazy and branch out from the grain free world, and that’s homemade sourdough bread. It’s a tasty and healthy option. If your gut is ready for this more traditional flour, the bacterial benefits of fermented bread can help keep a bacterial balance in your gut. Again, it’s not something you need to eat every day, but it’s a nice treat every now and again.  With sourdough, it’s best to get a starter from a friend or buy one and make your own. Store bought sourdough usually much more processed and doesn’t have the same benefit as it’s not made in the traditional sourdough starter way.

Hopefully those few suggestions will get you started on the Beyond SCD path and I hope your health continues to shine dear one. Remember, it’s absolutely fine if you’re not there yet. Most of us aren’t. I branch out with a few of these foods on my diet, but many of these, I still don’t tolerate. Grains are my kryptonite and so I’d never be caught dead with sourdough bread. Maybe one day.

OK my darling, that’s a wrap on all four questions in our 2-part series: IBD Q and A Giveaway. Remember, if you’re question was called out during the broadcast, you’re walking away with an awesome gift card to Wellbee’s, your #1 source for all things SCD and gut health goodies. Enjoy and let me know what you get please!

I have to give a huge, special shout out and thanks to all the moms in our fantastic, amazing, super community, the Gut Love Community. This is the place where these IBD questions came pouring in from. The GLC is the place to be if you want to be able to take part in Q and A’s and giveaways like this one. It’s the place to be if you want a safe space for mom-focused, mom-centered conversations about Crohn’s and colitis. It’s the place to be for free and fabulous advice, tips, tricks, recipes, and resources. Join us with the link in the show notes. I can’t wait to meet you there!

Until next week, I’m wishing you a cheeky and healthy IBD healing journey.

These statements have not been evaluated by the Food and Drug Administration.T his is not intended to diagnose, treat, cure, or prevent any disease.

Ep 19: IBD A and A Giveaway Part I

Today, in Part I of this two-part podcast series, I’m answering your biggest and boldest Crohn’s and colitis questions to help you navigate the healing minefield that we’re forced to wade through while trying to achieve IBD remission.

Not knowing what to do to help your IBD can leave you paralyzed in indecision, unable to move toward health, and it’s time you finally got the answers you need to move forward with confidence.

And, because I love free stuff, I’m doing it all with a giveaway attached.

In this episode, we’re tackling two of the toughest, but juiciest questions when it comes to healing your IBD.

We’re talking about:

  • The top 5 supplement companies you can trust for their quality, efficacy, and transparency of what’s in them
  • The 6 “great starting place” supplements to consider when you are starting supplements to help your Crohn’s or colitis
  • How to decide if biologic medications for IBD are the best approach for you
  • The benefit of seeking out a functional or integrative doctor to help you decide your best “root cause” path to healing

And so much more!

After the episode, you’ll be ready to take a giant leap forward toward achieving your IBD healing goals with knowledge, confidence and the power of a mom who’s ready to takes this IBD and put it where it belongs… in remission for good!

Episode at a Glance:

  • [04:15] Our free and fabulous IBD mom tribe is the Gut Love Community and you can join us there for the 411 on all things IBD related
  • [08:18] The reason why you want to skip gut supplements that say “total gut repair”
  • [12:24] The national chain drugstores that recently came under fire for selling supplements without the products mentioned on the label.
  • [13:35] 3 steps to take to make sure you are getting the highest quality in your supplements
  • [15:09] My top 5 supplement companies you can trust for their quality, efficacy, and transparency of what’s in them
  • [17:20] The 6 “great starting place” supplements to consider when you are starting supplements to help your Crohn’s or colitis
  • [28:42] How to decide if biologic medications for IBD are the best approach for you
  • [34:50] The benefit of seeking out a functional or integrative doctor to help you decide your best “root cause” path to healing
  • [39:45] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

The Gut Love Community

The Cheeky Podcast Episode 15

Additional Resources from the Episode:

Wellbee’s

Integrative Therapeutics Supplements

Kirkman Labs Supplements

Pure Encapsulations Supplements

Klaire Labs Supplements

Buyer’s Guide to Best High Quality Supplements

Does Vitamin D deficiency increase the severity of Covid-19?

VSL#3 Probiotic-Mixture Induces Remission in Patients with Active Ulcerative Colitis

New York Attorney Genera Targets Supplements at Major Retailers

Amazon Warns Customers: Those Supplements Might Be Fake

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:51] Hey there mom friend, Karyn here. So happy to be with you again today and can I just tell you I can’t wait for our episode today? Anytime I get to connect with you on a personal level, it lights me up and that’s exactly what we’re doing today.

I recently put out an ask to our Gut Love Community- that’s our free and fabulous IBD mom tribe for mom’s dealing with Crohn’s and colitis. So, I asked GLC, “What are your most pressing concerns and challenges when it comes to IBD?” I also attached a special gift to my ask saying that every question answered on the air would get a gift card to my favorite digestive wellness website: Wellbee’s. If you’re eating for gut health, you’ve got to check out Wellbee’s. They’ve got ready made gut healthy goodies, condiments, personal products. I love that website. I’ll link to Wellbee’s in the show notes so you can check them out for yourself.

Anyway, this IBD Q and A brought in so many insightful, big, bold questions that I ended up spreading out into a 2 parter. Like I said, these were big questions and deserved detailed answers to help you on your healing journey. I’d be doing these topics and you a disservice if I gave you a glean of a response and didn’t answer them fully. And I wish I could get to all your Q’s on the air. But please know that if you don’t hear your question answered between today and next week’s episode, you will get an email from me with a personal response. I’ve been working through those diligently so you may already have heard back from me.

And just to give you a little peek behind the scenes at how all this whole IBD Q and A worked, I took all the questions you sent me, put them in a hat (yep, literally a red felt fedora I have back from my days dancing on the stage) and randomly picked the questions to give everyone a fair chance. And the 4 questions I’m answering between today and next week are the random questions I picked from that red hat.

Lastly, I want to mention that to protect everyone’s privacy, I won’t be giving any names associated with the questions, but I will be in touch with your Wellbee’s gift card if your question is answered on the podcast. I have to say, your questions were so good, I’m seriously dishing here. They were so juicy that there’s loads of good takeaways coming your way. If you don’t have a pen and paper or a google doc, you’ll want to get something ready. I know these A’s to your Q’s are going to be helpful for you mama because when we’ve got IBD, these are questions we all have.

IS OUR IBD COMMUNITY FOR YOU?

And if you’re thinking, wait a minute, I didn’t get a question in. How come I didn’t hear about that? Well, that’s because you’re not part of the GLC yet, but you can join us too! It’s the best place to be to get show updates, gut healing recipes, and how-to’s that I only share with the community, plus special bonuses like giveaways, like the Wellbee’s one I doing today, and others from awesome gut healing resources. If all of that sounds good to you, join us in the GLC today. I’ll leave a link for you in the show notes.

So without further ado… I’m can’t wait… let’s get to it!

Question #1

[04:58] What supplements work best for IBD?

Talk about a massive question. Oh so many! There’s a lot that can be done with supplements to help IBD inflammation, gut dysbiosis, vitamin and mineral deficiencies, leaky gut, bloating, gas, heartburn, immune function… and the list goes on and on.  Supplements can be a great addition to your IBD healing plan, but with so many options out there, knowing what to take can feel like a harder task than climbing Mount Everest. Let’s change that for you today. What if you had the 411 on gut healing supplements and had clarity on what is worth your hard-earned cash and what’s not worth a second glance? You’d be interested, right?

Let’s dive in then and clear up all the supplement confusion for you once and for all. First, I’ve gotta say a couple important things about supplements in general. We’ll start with the general and move into the specific.

WHEN IT COMES TO SUPPLEMENTS, GETTING OFF THEM SHOULD BE YOUR GOAL.

OK, so it’s important to know that the end goal with supplements isn’t the supplements doing their job. It’s using the supplements to work through the medical or symptom challenges you’re having and then getting off them when healing has occurred. Because, really, the best place to get our vitamin and mineral needs met is through REAL food sources. Now, this is often a challenge for IBDer’s because we struggle to digest and absorb the nutrients in our food due to increased levels of inflammation, decreased immune function, and gut bacteria imbalances.  So, although ideally getting your nutrient needs met through food is the best option, often times IBDer’s do require extended periods of time (and in all honesty sometimes lifetime) supplement support in certain areas, even when in remission because those supplements are helping that remission last.

Hopefully the way I’m saying that makes sense to you. Getting nutrients and helping your gut to be healthy is best through real whole food sources, but those with Crohn’s and colitis often need more support and supplements can make that happen. Cool so far?

SUPPLEMENTS TAKE THEIR TIME.

Alright, now when talking about supplements, it’s also important to point out that most supplements don’t work like medicine. They usually take longer to see the desired effect. When you decide to try out a supplement to help your IBD symptoms, it’s important to stick it out for a bit to see if it works. I see some mama clients try a supplement once or twice, and when they don’t see any positive results right away, they want to give up. Most supplements need a couple weeks to a few months to really make a determination if their working so give it some time before judging how it’s working

SKIP GUT SUPPLEMENTS THAT CLAIM “TOTAL GUT REPAIR”

And along these same lines, I also see a lot of gut and digestive supplement companies, especially, making multi-prong supplements with multi-prong benefits. On the surface this might seem like a great idea. The whole kill two birds with one stone analogy (I don’t know how that saying came to be—I’m not a fan cause it seems kinda violent and what do you have against the poor birds, but I say it here because it helps you get the idea of what I mean). Let me also give you an example of how this might play out in real supplement world: Let’s say a high-quality supplement company makes a product called gut repair (I’m just making that name up. I’m not calling anyone out specifically) and that gut repair product contains compounds like l-glutamine, N-acetyl glucosamine, slippery elm, aloe vera, probiotics, licorice root, zinc, Boswellia… Even if you aren’t familiar with half of the individual supplements I just listed, you get the idea. It’s a multi-prong approach to gut healing. Lots of supplements in one pill.

It’s like you’re in charge of an army and you’re deciding between sending one warrior into battle vs saying, heck, 100 warriors, I might as well send the whole lot into battle—and of course, remember, that battle is all happening inside your gut. In an ideal scenario, you might say, in war, isn’t 100 warriors better than one? But in an IBD world, this isn’t always the case. More warriors isn’t always better. Our digestive system is so sensitive and so damaged, that this multi-prong gut repair approach is just too intense for our body to handle all at once. We may react so violently that it’s just not worth putting all your gut warriors in one little pill.

So, I say all this to say this about supplements. I usually recommend IBDer’s take supplements, one compound at a time. Just l-glutamine. Just the probiotic. Just zinc. It doesn’t mean you can’t take them all on the same day. It just means you may have a strong negative reaction if you take them all in one capsule.

IT’S OK TO START AT THE BEGINNING, OR MAYBE EVEN EARLIER THAN THAT.

And with IBDer’s having such hypersensitivity, I also recommend building up your supplement dose rather than starting with the full recommended dose on the bottle. So, if you’re starting a probiotic, for example, start with the smallest dose possible, see how you react to that, then bump that up a bit, and continue bumping up the dose every few days until you’re at your desired amount. I remember my client, Ginger, was so sensitive to probiotics, that she started just touching her tongue to the probiotic powder she was taking. It was so worth the effort for her in the end, but she is a perfect example of backing it waaayyy up and moving forward slowly.

You may not be as sensitive as Ginger, but we do have gut sensitive guts. We need to treat our intestines with tender loving care. I know you’ve heard me say it before. My clients hear it all the time. It’s the IBD tortoise who wins the race, not the fast-moving hare. When it comes to supplements, be that one slow moving tortoise warrior. Your results will be much longer lasting in the end.

One last super important note I’ve got to mention with supplements is that we have to go into it knowing that all supplement companies are not created equal.

[12:24] When purchasing supplements, don’t bother with most drugstore varieties. There are problems with them including added fillers and ingredients that will upset your gut and since supplements are not regulated by the FDA, you may not even be getting the dose you think you’re getting.  In New York state, the attorney general recently brought a case against several national retailers GNC, Target, Walgreens and Walmart, saying that four out of five product on their shelves did not contain the herbs that were mentioned in their product. That’s 80% of the supplements on their shelves. Huge numbers! Even Amazon has come under fire for their supplement distribution with complaints of counterfeit or expired products.

While this may get you thinking, there’s no supplement company I can trust, hold up on that thought because there are quality supplement companies out there. Ones you really can trust. When purchasing supplements, be on the lookout for companies that complete random batch testing to ensure you are getting the amount of supplement that is listed on the label. Also, think about purchasing your supplements from pharmaceutical grade companies with 3rd party testing of their product. Look for labels like USP or NSF just to name a couple of the 3rd party authenticators or call the company and ask if they include third party testing in their manufacturing process. And while we can’t get FDA approval on supplements, we can get supplements made with the FDA’s good manufacturing practices. This means that you can trust the safety and efficacy of their product.

I know buying quality supplements can be a minefield. To help you even more with what to look for to ensure you get quality supplements, I’ll link to a great article I found with more information on choosing the highest quality supplements in the show notes, but before we get to the individual supplements that I see working to help quiet your IBD symptoms, I also want to leave you with some of my favorite supplement brands. Brands that meet the standards I just mentioned. Brands I trust and have had good results with, both for myself and for my clients.

5 SUPPLEMENT COMPANIES YOU CAN TRUST

Here’s 5 supplement companies I recommend over and over for their quality, efficacy, and their transparency in what’s in them:

Integrative Therapeutics

Klaire Labs

Thorne Research

Kirkman Labs (especially for SCDer’s or GAPS moms)

Pure Encapsulations

I’ll link to all of these supplement brands in the show notes. There’s lots of goodies in the show notes today so definitely go there to get even more info on all the great topics we’re covering today thanks to your fantastic questions!

THE BEST 6 “FIRST LINE OF DEFENSE” SUPPLEMENTS FOR CROHN’S AND COLITIS

And now, on to the main info: my IBD supplement recommendations. This was a tough one for me. There’s just so many good ones and they all help different symptoms. Remember that there is no one supplement regime for everyone and I’m not saying these supps should be your exact regime. It’s best for you to tailor your supplement plan to your individual needs. And of course, it probably goes without saying that I’m not recommending these supplements to you personally. You’ve got to talk with your provider about that. But when I think about gut healing supplements, there’s 6 I see as a great starting place to help IBD moms, more than any other ones, so those are the ones I’m share with you today.

[17:20] So here’s my 6 “great starting place” supplements for your consideration.

#1 Digestive Enzymes- this supplement, that helps break down fat, protein and carbohydrates to make your food easier to digest and absorb, is great because it works on one of the most common IBD ailments I see—bloating, gas, and diarrhea that often comes after eating because of the inflammation in our digestive tract. And unlike most supplements, if enzymes are going to work, they usually work right away. It’s not unusual for me to hear from a client that enzymes were game changing. If you feel horrible after every meal, and I know firsthand and you know just how debilitating that can be because it keeps you from living your life and being the mom you know you deserve to be, you can imagine just how much digestive enzymes can positively affect your life. One caveat here, beware of digestive enzymes if you have gastritis, but if you get the OK from your provider for these, I love this supplement as a first line supplement to help you feel better fast.

#2 Probiotics- practically everyone with active IBD and even those in remission can use a probiotic. Now, probiotic dosing for active Crohn’s and colitis is usually higher than anything you would buy from a traditional probiotic manufacturer. Specifically, for UC, there has been a study showing a probiotic called VSL3 has been able to induce remission. I’ll link to the study in the show notes. Personally, I don’t think of probiotics as the end all be all remission inducer. I think of them as more of a spoke in your wheel of wellness to be used with other supplements to help you feel better. If you’re a regular to The Cheeky Podcast, you know all about your Wheel of Wellness (it’s basically your healing toolbelt and the more diverse your toolbelt, the better), but the way most studies work for IBD is by answering the question, “Did this bring about remission?” If it took a combo of supplements or if it reduced symptoms, we don’t usually hear about those results, so unfortunately most of the evidence we have about VSL is by patient report. Hopefully more studies will be conducted soon.

Another probiotic with almost the same ingredients and the same high probiotic potency is called Visbiome. Seriously, it’s so similar that it used to be the old VSL—long story. But the bottom line about probiotics for IBD in general though is that this is just a massive topic because there’s many different types of probiotics from the lactobacillus/bifidobacterial strains, to the spore strain, to the saccharomyces boulardii strain… and they all deserve much more time to discuss. We’ll save that for another episode, but for now, know that probiotics are worth looking into for first line of IBD defense. I see many of my clients having success with lacto/bidido multistrain probiotics like VSL and Visbiome, and these specific probiotics have been found to be helpful for IBDer’s like us.

#3 Let’s talk about another first line of defense supplement, Vitamin D. Now vitamin D is the “it” vitamin of moment and usually I like to rebel from the popular “in” supplement, but this vitamin deserves its hype. Vitamin D, which actually works more like a hormone in our body, is heavily linked with inflammation levels. D is a big player vitamin for everything from colds, to covid (there’s been some really interesting research on that), to cancer. It seems that everyone, IBD or not, needs adequate levels of vitamin D, but IBDer’s especially need to make sure their levels are being checked on a regular basis. A recent study regarding the link between vitamin D and IBD shows that sufficient levels of vitamin D have the potential to prevent the onset of IBD and at the same time, control the progression of the disease once you have it. I highly recommend you get your D level checked regularly and if it’s low, talk to your doc about the best supplementation for you. If you’re looking for a vitamin D supplement, you’ll see D in a couple different forms. D3, along with added K2 has the best research behind it. The K2 works along with the D to keep calcium in our bones and that’s very important for us ladies as we age. I’m also partial to liquid supplements as they are easier to absorb for those of us with IBD and there’s lots of liquid options available. Bottom line, get that D level checked with the 25-hydroxy vitamin D test. Ask your doc to add it to your bloodwork, every time you get labs done.

Good stuff. Let’s move on to your first line of defense for IBD supplement #4.

#4 Cod Liver Oil- this a nutrient dense oil with the healthy components of vitamin A, vitamin D, and omega 3s. The benefits of omega 3’s have been well documented for inflammatory diseases, including IBD. Fish oil, which I’m sure you’re familiar with is also a good option, but I prefer CLO because it gives you all the omega 3 benefits with the higher in vitamin D levels as well. And this is definitely a supplement where the quality brand matters. Many brands contain synthetic versions of vit A and D which may not be absorbed. Stick with high quality CLO with brands like Nordic Naturals or Green Pastures and you’ll be fine.

One last quick note about Vit D/K and CLO. These are fat soluble, so they are best absorbed when taken with food.

#6 Last supplement worth mentioning as a first line of defense for IBD is Curcumin. I’m just going to touch on this supplement briefly because I just talked all about its uses and benefits as an IBD healing gem back in episode 15. If you want to know more about curcumin, why it works, how to take it, etc… go check out that episode. I’ll link to it in the show notes. Actually, this episode and episode 15 are great companion episodes if you’re trying to put together your IBD wheel of wellness. 

Just know though that curcumin is the active compound in turmeric—that’s the root that looks a lot like ginger, but is bright orange on the inside and in spice form, it’s the orange powder that’s often used in delicious Indian dishes. In my house, we cook with turmeric all the time. It gives any dish a rich, earthy flavor. I always use it when I’m using coconut milk in a dish. The two go great together.

In supplement form, I’m talking about curcumin at much higher doses than what you cook with. It’s a wonderful anti-inflammatory compound and you can find out more about it in episode 15.

So there you have it, 6 first line of defense supplements worth looking a look for IBDer’s. It might seem like a spent time talking about each one of these, but trust me, there’s lots to know before trying these. And there’s many, many more options available to you, depending on your IBD needs. This is just a starting place. If you’re feeling confused or need further clarification on supplements, reach out. I’m always happy to chat. hello@karynhaley.com is the best way to reach me.

Moving on to question #2 in our IBD Q and A

THE LOWDOWN ON BIOLOGICS FOR IBD.

[28:42] Would you recommend people use biologics?

OK my dear, this question makes me step back a bit. And truth be told, when I read this question, I wanted to put it back in my red fedora. I almost did. As a health coach, I don’t make medical judgements since I’m not a doctor. But I know this question is weighing on you. It’s weighing on most of the mamas who come into my practice. It’s a big one. And since this is such an important question and because it’s so confusing and consuming because when it comes to IBD, biologics seem like the most heard about push coming from gastroenterologists. It’s their gold standard. So, because I know how much this is weighing on your mind, here’s what I want to offer regarding biologics.

DON’T LISTEN TO THE DOCTOR’S WHO TELL YOU THERE’S ONLY ONE WAY TO TREAT YOUR IBD.

First, when it comes to biologics or, any other Crohn’s or colitis medications, remember there is no one path to follow. Don’t listen to anyone who tells you that. If there was a one size fits all treatment plan for IBD, everyone would be doing it, wouldn’t we all? Hell, yes! And when I say there is no one size fits all treatment, I mean any treatment you hear about, from the all-knowing woo woo guru to the straight western a medical provider. There’s options when it comes to healing IBD and hopefully you have access to a provider who will enlighten you on those options, not push one option down your throat. It’s interesting because the bad news about Crohn’s and colitis is that there is no cure, but the good news is that even though there is no cure, there are multiple ways to achieve long lasting remission. And of course, for you dear listener, biologics could be the way forward for you.

The other thing I want to say about biologics is that I see way too many IBD mamas saying that once they started biologics, they no longer had to do anything else for their gut health. To this, I say, go proceeded by a no for a no go mom friend! Biologics may help your gut struggles, but that doesn’t mean we have to give up on time-tested natural remedies that can help as well.

Personally, and this is just me, I always prefer natural options first. Healthy food tailored to your needs, supplements that promote good gut health like the ones we just talked about, lifestyle factors that always affect IBD like stress, sleep, and anxiety, plus mindset factors like resiliency, gratitude and a positive outlook as opposed to a fixed mindset that bends at perfectionism, fear, and a focus on the negative.  And when it comes to that mindset piece, if you’re saying, I can’t help my mind Karyn, I’m just a not a positive person. Too many bad things have happened to me. I dare you to spend 30 minutes with me in session. You’ll see for yourself that anyone can learn these mindset skills. It’s just a matter of putting your focus on the emotions that move the needle in a positive direction.

And if you’re able to try these nontoxic options with no side effects methods first (food, lifestyle, and mindset), go for it. Because if they work, you won’t need medications like biologics. But if you try all that and it doesn’t work for either your symptoms or your lifestyle, it’s not a failure to reach for the biologics. Don’t be afraid of medicine mama. Sometimes we need it and it’s not your fault. It’s nothing you did wrong.

Just remember, medicine doesn’t have to be an exclusive approach. Take the best of the medicine and marry that with the best of the natural approach and create an inclusive party to make your gut happy.

Sometimes, medicine is needed just to get us over the hump of a nasty flare up and sometimes we need it more long term. It doesn’t mean the meds give you free will to think that what you eat, what you feel, and how you live your life doesn’t matter. Natural remedies like the ones I just mentioned will always help your medicine to work better. And maybe overtime, you’ll be like me and find you need the medicines less and less and that the more natural approach works for you, more and more. Only your body will know the right path for you. So give your body the time it needs to figure out what works best.

One final thought on biologics and other IBD meds, if you’re thinking about biologics, it’s time to have an honest conversation with your doctor. And I highly recommend, if you have this option where you live, you make that doctor a functional or integrative practitioner that can really help you look at your options from all angles. These types of doctors specialize in the best of the western and the eastern approach to gut heath. They look for the root cause of your IBD symptoms instead of looking for cover ups or in the moment pain relievers. It may take them more time to figure out what makes your IBD tick, but once they do, hallelujah, long term remission in the safest and best way possible for you my friend.

The most important thing I can say about biologics is that all the input you get from your doctor or doctors is just that—input. Not fact, not must do or else. Input. Opinion. Always do your own research, then trust in your decision and go for a deep dive with the best decision for you at the time. No decision is forever. You’ll always be tweaking and that’s OK and to be expected on your IBD journey. After my 30 plus years with IBD, I’m always tweaking and pivoting. It keeps me on my toes. Just remember, you are always in charge of your IBD. You’ve got the strength, the knowledge, and the power, with guidance, to make your own decisions.

Whoo, awesome, insightful, big, bold questions! And we’re going to leave the IBD Q and A there for today. Let’s do a quick recap from what we talked about today.

THE DO IT LIKE A MOM RECAP.

When it comes to supplements:

  • Real food is best for your nutrients, but if that’s not enough supplements can help
  • Be careful with multi-prong supplements, if they bother you, stick with one compound supps
  • Be picky about the quality of your supplements, with drugstore brands, you’re most likely throwing your money down the toilet
  • Give your supplements time to get into your system before judging whether they are working or not, keeping a log of symptoms is a great way to track your progress
  • Start at low doses with supplements, increase the amount based on your reaction to it
  • There’s many supplements for gut health on the market. You don’t need to start with them all. Start by looking into the ones we talked about today, the first line of defense supps and know that there’s others available to you if these don’t help
  • I’m here if you want to continue the supplement conversation hello@karynhaley.com

When it comes to biologics:

  • Definitely a conversation to have with your doctor, they have the knowledge when it comes to these types of medications
  • Biologics and any medication for that matter isn’t a pass for you to do whatever you want with your body. Help your medications work better by also using food, lifestyle and mindset factors to help heal your body
  • Just because you’re taking medications now, doesn’t mean you’ll be taking them forever, listen to your body, have a conversation with your doctor and make the best decision for you at the time, there’s always room for pivots and tweaks
  • You are in charge. Advice and input from trusted professionals is great, but it’s just input. In the end, the decisions about your body and your IBD care are yours. You have the power. Make your power work for you.

And that’s a wrap on this IBD Q and A session. Remember, there’s 2 more A’s to your Q’s coming next week. Remember, if you want to join our mom focused, mom centered free and fabulous IBD community, there’s a link for the Gut Love Community (the GLC) in the show notes. Can’t wait to meet you there! Until next Wednesday, I’m wishing you a cheeky and healthy IBD healing journey.

Chat soon!

[39:45] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.

Ep 18: What Death Taught Me About IBD

When your time on this earth comes to an end, where do you want your IBD to be? Will it be a life of continued strife and struggle with this illness or will it be many, many years of quiet, calm, and health? This episode helps us figure out the most useful mindset hacks we need to say we did everything humanly possible to take control of our IBD now, when it matters the most.

In this episode, I’m reflecting on the 3 things the death of my mom taught me about living your best life with IBD.

We’re talking about:

  • The power of living well now
  • Creating a “family” of supporters
  • The roll of willpower, fight, and determination in an IBD treatment strategy

And so much more!

After the episode, you’ll have the mindset tools you need to help you spend the next 20, 30, 40, 50 plus years living the life you deserve. One that doesn’t have you chained to the pain of IBD in your life.

Episode at a Glance:

  • [03:15] What living well has the power to look like in the face of adverse challenges like Crohn’s and colitis.
  • [07:45] When your bloodline doesn’t give you a family that supports you, you can still create a family of supporters around you.
  • [10:05] Finding a supportive possie that has your back and what that can do for your health
  • [10:50] The roll of willpower, fight and determination in keeping IBD at bay.
  • [14:36] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

If this video is speaking directly to you, why not take that relationship to the next level. The Gut Love Community is the place to be for moms with IBD. We’re waiting to welcome you!

Want to get to the root cause of your IBD and start your healing journey today?

Schedule your FREE 1 on 1 troubleshooting consultation with me.

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:51] Hey there dear one and welcome to another episode of The Cheeky Podcast for Moms with IBD. Have I told you lately how much I appreciate you and how much I enjoy spending this time with you each week? How cool is it that we get to connect with each other every Wednesday over our shared journey of healing our Crohn’s and colitis? I don’t know about you, but I think that’s rare and awesome. Thanks for joining me on the journey mama.

Today is going to be a shorter than normal podcast. It’s been a roller coaster of a week for me and honestly, I’m just hanging on by a thread at this point. I told my husband the other day that I was afraid that if he blew on me, I think I’d fall over and wouldn’t be able to get up again. But at the same time, I’ve got these thoughts on my brain. They’ve been running over and over in my mind since my mom died last week and I have to share them with you because I think it’s helping me and I really they it’s going to help you on your IBD healing journey too.

Over the last few months, I watched as my mom’s battle with liver cancer winded down after the most valiant fight I’ve ever witnessed and during this time, these words and thoughts about what dying taught me about Crohn’s and colitis kept going through my mind. They would wake me up in the middle of the night and they would stay with me as I moved through my day.

Over and over… and I thought to myself, I’ve got to share this with you.

I really think these epiphanies I had during the process of my mom dying are going to serve you too, so today, I want to tell you what death taught me about healing IBD.

There’s 3 things:

[03:15] #1: Now is the time to live well.

Emphasis on NOW and WELL.

IS YOUR IBD PREVENTING YOU FROM LIVING WELL, RIGHT NOW?

You’ve got an incurable, chronic illness and that sucks. It brings your mood down, it slows you down from the things you need to do, it might even keep you from saying “yes” to activities you know you would enjoy. Today, you might be 25, or 47, or 63 years old. And I used to hate it when people my parent’s age would tell me, your life will pass you by in the blink of an eye. But it’s just so freakin’ true. In my mind, I’m perpetually 27 years old and I’m newly married, and the world is before me waiting to be conquered.

I swear, all I did was blink and now I have a 19-year-old son. How the hell did that happen? When you blink, just like I did, and many years have gone by, did you struggle with IBD that entire time? Can you imagine 20 more years of what you’re going through right now? On your death bed, will you say I did all that I could to live well now and could you say, I slayed that IBD monster?

5 years ago, when my mom was diagnosed with the dreaded C word, her doctor gave her 3-6 months to live. My mom told me that whether she had 3 months or 10 years, she was going to make sure that whatever time she had, she was going to live it to the fullest. Just like we go to gastroenterologist visits and take supplements or meds or change our diet to help our IBD, my mom did all of those types of things too. We can still do all of these essentials AND keep living our best life.

My mom continued playing bridge. After her diagnosis, she moved to a new community to be closer to me. There was no bridge group there, so she started one. She learned how to play mahjong, she sat on the community council, she headed up the hospitality committee, she sang with the community choir, she did water aerobics, she played poker with her friends every Wednesday night.

During the last 5 years, I kept asking her if she was doing too much. Heck, her schedule was more packed than mine!

She kept living.

She made a choice to suck all the marrow out of life and she did just that.

Even though we have a chronic illness, maybe even because we have a chronic illness, we must find ways to live… now. For you, it might be a book club or a new course about a topic you’ve wanted to learn about, it could be prioritizing date night with your partner, or learning to cook gourmet cuisine, or in a Covid world, finding time to binge watch Bridgerton or Schitt’s Creek.

IF IT BRINGS YOU JOY IT’S WORTH YOUR TIME.

I know on my mom’s death bed, she wasn’t saying, “Gosh, I wish I would have lived.” Don’t let IBD be the reason you don’t live.

[07:45] #2 The second thing I learn about IBD while in the midst of the death of my mom is that family is at the root of lasting healing. Physical, emotional, spiritual, and mental healing.

And that family word means “family” however that looks for you. Family is not always the blood we are born into. Family is the people we choose, the people we are there for, the people who are there for us in times of anxiety, stress, depression, pain, vulnerability… the people who tell us to take action when we are stuck in fear. The people who don’t take our crap and tell us we are out of line. The people who we cry in front of without fear they will hold it against us.

For some, that support is found in their bloodline. For others, it’s found piece by piece. For my mom, it was the latter. She had a very rocky childhood, born legally blind in one eye, enduring countless eye surgeries to try and fix the defect before she was even 2 years old. She endured physical abuse and became a mother to her brother at a very young age. It wasn’t until I witnessed the outpouring of support that came my mom’s way during her last few months that I realized, over the years, from her college days to her nursing career, to her days with young children, to her retirement years in Florida to her last years living in a senior community with my dad—all the while, my mom was collecting a possie of support—a family of sorts— people whose back she had and people who had her back.

Do you have a family like this?

If you found it in your birth family, that’s awesome and something to be treasured. But if you didn’t, don’t wait any longer to find your tribe. And never underestimate the power they can have in your life to help you heal your IBD.

Support is HUGE.

Being able to talk to someone about the difficulties of IBD and celebrate the triumphs too… that’s HUGE. We can have all the medicine or natural remedies in the world, but if we don’t have gal pals to cry and laugh with, the health isn’t as meaningful, and the pain is twice as deep.

AND THERE’S ONE MORE THING DEATH TAUGHT ME ABOUT IBD.

[10:50] And that’s that emotions like willpower, fight, attitude, and a belief in your healing plan do make all the different in the world.

When my mom was given 3-6 months to live, she told me it’s not my time to die. Even though the odds with liver cancer are pretty grim and she was diagnosed with end stage cancer, she just knew 3-6 months was not going to contain her fight.

In the beginning, I thought, “Oh bless her heart. Isn’t that courageous.” As we went on one last trip, celebrated one last birthday, enjoyed one last moment… those moments just kept coming and coming. One year turned into another, and another, and another… and 5 ½ years later.

It wasn’t until the end that I realized… the treatments she was getting were helping, but it was her sheer willpower, her sheer determination to live, to fight, that kept her going all this time. Her doctors were dumbfounded by her, they even created a research study behind what was keeping her going so long, they marveled at her positive outlook on life.

Through bearing witness to this strength, I realized that when it comes to IBD, a belief that you can heal is just as important as what method you choose to heal. Emotions like a positive attitude and finding gratitude in the smallest of moments makes a massive difference for your health.

Your willpower and belief in the healing journey you take can move IBD sized mountains. It doesn’t mean you won’t falter along the way—and of course, when you do, you can always go back to the second thing I learned. Family and support is everything—but even when you falter, keep going, don’t stop, keep the belief in your journey strong. It will get you through the dark days of this illness.

[13:20] So, that’s what death taught me about IBD. It taught me that now is the time to live well. It taught me that family is everything, and it taught me that willpower is just as much a treatment as medicine or natural remedies.

Do you have these beliefs in place? Is there one or two you’re still working on? Well, if my mom’s death has taught me anything it’s that there’s no time like the present. What are you waiting for dear one? Remember, you’ll blink, and 20 years will have gone by. How will you look back on those years? With regret or with pride?

WHAT WILL THE NEXT 20 YEARS LOOK LIKE FOR YOU?

Let’s make the next 20 years a healthy 20 years, no matter what age you are right now. Years you’ll look back on knowing you did everything in your power to keep IBD in the shadows.

I know that’s what I’m going to do. Work in progress, here I come.

Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[14:36] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

Ep 17: No More Resolutions: The Real 3-Step Solution to Put Crohn’s and Colitis in its Place in 2021

If you’re ready to make lasting, impactful change when it comes to your Inflammatory Bowel Disease in 2021, this is the episode for you. Today we’re dishing on why it’s time to ditch that New Year’s Resolution (before it fails you) and swap it out with my simple 3-Step Solution to finally get a handle on the real action steps that can put Crohn’s and colitis on the back burner for good.

In this episode, we’re taking a deep dive into what it actually takes to make lasting positive changes to bust your IBD challenges wide open and finally find peace and health in the new year (trust me, it isn’t what you think)…

We’re talking about:

  • The reason why New Year’s Resolutions always fail
  • Why creating a goal of “I want to feel better” will sabotage you every time
  • My 3 Step-Solution to finally map out a gut healing plan that actually works

And so much more!

After the episode, you’ll be saying goodbye to any New Year’s Resolutions you reluctantly made regarding your Crohn’s or colitis and hello to a real step-by-step plan that actually works when gut healing is your goal.

Episode at a Glance:

  • [04:49] The reason why your New Year’s Resolution will fail you every time.
  • [07:16] There’s actually 365 January 1st’s in the year and how waiting until you’re ready for change is much better for your IBD health.
  • [10:30] The three non-negotiables that you must adopt to accomplish your IBD goals.
  • [14:30] Why the statement, “I want to feel better” is a goal that actually keeps you stuck in quicksand, unable to move towards healing.
  • [15:55] A real life client case study to help you narrow down, plan, and implement your own health goals.
  • [24:24] The best ideas to track your gut health progress that work with your mom life.
  • [27:51] How to make simple tweaks to help your IBD dreams come true.
  • [34:37] The best way to embrace your baby step goals when you “Do it Like a Mom.”

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Mentioned in This Episode:

Our free and fabulous tribe for IBD Mamas:

The Gut Love Community for Moms

Book your FREE 30-Minute IBD Troubleshooting Session with me HERE.

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:51] Hey there dear one, we’re back!!! Feels good to be back with you in a new year. And to 2020 all I have to say is… so long, farewell, don’t let the door hit you in the uh-hmm on the way out… If you’re in the Gut Love Community, our free tribe for moms with IBD, you already know that December was a very difficult month for me with my mom and best friend being put on hospice. I took time off last month to be 100% with her during this time and it was the best decision for me. I talk about my mom a lot here on the podcast and I feel like you know her so just a quick update that she’s still hanging in there, ever the fighter that I’ve know her to be my whole life. I wouldn’t expect any less from the tough as nails lady she it. I so appreciate all your kind shout outs and emails throughout last month. Your support has gotten me through some really difficult days.

But since I’m a woman and we’re known for our complex emotional range, I’m also finding myself feeling so blessed and thrilled to be back with you again. We’ve got a lot of ground to cover in 2021—taking a huge bite out of this crap illness we’ve been saddled with—and I don’t know about you, but I feel like 2021 is your year to crumble the walls of the cruelty on this illness and demolish it once and for all.

Can I get an Amen? 

Let’s start this year right by ditching any New Year’s resolutions that are probably already letting you down. As we all know, that’s the thing about resolutions, on Jan 1 we feel like even though we know that historically resolutions fail for everyone, we’re going to be the special one, the one who succeeds above all the odds, above a Vegas sized deck of cards that’s stacked in the dealer’s favor.

What if I told you that you don’t have to hold up that resolution anymore? What if I told you, you can go ahead and let go of it today? What if I told you that it would actually serve you better to drop that resolution like a hot potato right now?

Go ahead, do it. I dare you! Picture yourself dropping that damn potato. Awesome. You go girl.

Did you do it? Good, now that we’ve taken care of that, the real work, the work that’s actually going to move the needle can begin. Today on the podcast, we’re diving into the myth of the New Year’s resolution and what is so much more beneficial to do instead. We’ll start our conversation with why New Year’s Resolutions always fail you (yep, that’s right, they fail you, not the other way around), then we’ll move into what would be a much better use of your time if your ready to make big and lasting IBD strides in 2021, and finally I’ll set you up with my 3-Step Solution to put IBD in its place in 2021.

Let’s do it!

THE PSYCHOLOGY OF THE NEW YEAR’S RESOLUTION FAILURE

[04:49] First, let’s dive into the psychology of the resolution and why they are destined to fail you. There’s so much weight put on resolutions, isn’t there. It’s this big process full of pomp and circumstance. People all around you asking, “What’s your New Year’s Resolution?” Man, that’s a lot of pressure. Not only do you have the pressure to pick the best thing to change about yourself, but then you have to live up to the change 24/7, and if you don’t, it’s because you didn’t have enough willpower. Resolutions are all about setting yourself up for a failure due to everyone’s high expectations. They needlessly create a platform with a long way to fall, so when we don’t accomplish our goal, we feel like a failure and or course we never want to repeat that again.

If we think about the psychology of how human mind and how the brain actually operates, we realize that resolutions are not actually in line with how our brain functions. The human brain is much more designed for baby step, incremental change, and big, bold, New Year’s Resolutions never allow for baby steps or failure. It’s all about December 31st—no exercise, bump on the log watching Netflix all day in your pajamas to Jan 1st—I’ll work out 7 days a week, 30 minutes minimum and I’ll stop binge watch so much streaming content—and get out of those pj’s!!! No plan, no step by step, but I sure do have the willpower! Actually, we don’t. Humans don’t. We are wired that way.

Here’s my “instead of a resolution” proposal for you to mull over.

[07:16] If, when January 1st rolls around every year, and you feel like you HAVE to instead of WANT to make a change, it’s not your time. Don’t push it. Just think of there being 365 January 1st’s in the year. And each one of those days is just as good as the next. And in all honesty, who would blame you for not feeling it in the New Year’s Resolution department coming out of the 2020 we’ve had. It’s hard enough to get out of our pajamas every day. Who can think about long term goal anyway?

WHAT SHOULD YOU DO INSTEAD?

So now that we’ve absolutely ditched the New Year’s Resolution and we know why we’re doing it, the question becomes what should we do instead? Instead of making big bold declarations about what you’ll change, I want you to spend your time daydreaming. Yep, allow yourself to just daydream in whatever form that takes for you. It could be journaling about your hopes and dreams, and of course you can use the method I’m describing for anything you want to change, but for this podcast, we’re focusing on Crohn’s and colitis, of course! So, in your daydreaming about your gut health, some questions you might want to ponder might include: What are you hopeful will happen with your IBD? What are you most scared of? What’s giving you the most trouble right now? Or it might be that every time a thought pops into your head about a supplement you’ve heard of or a food or a diet you want to know more about, you just put it in the notes section of your phone. Daydreaming could also take the form of a conversation with your spouse, or your best friend, or your mom—whoever you confide in about the realities of your illness. In this conversation, you get real about what’s working and what’s not and where you are hoping to make lasting change. Remember though, this part is just about dreaming, not doing.

See how lose this can be? It’s about appreciating the things that are going well in the world of your IBD and dreaming about the positive changes you want to make on an ongoing basis so when the time is right you, you have everything you need to get started. And doing all of this in a way that works for your life.

KEEP IT LOSE, BUT STICK WITH THESE NON-NEGOTIABLES

[10:30] There’s no timetable here. No pressure to come up with the best solution or resolution. Just a belief in 3 non-negotiables– #1: The change or changes you want to make are about the journey, not the destination. And if you’re uncertain or annoyed with this statement, stay tuned, I promise, I’ll convince you that that attitude will actually get you more results. #2: Trust the process. Don’t push this to happen, like a January 1st resolution might do to you. No pressure. The goals you want to set for yourself or the changes you’re thinking of making, they will come to light when you’re ready for change. And lastly #3: Accept failure and missteps. This is harder than it sounds for most IBD mamas I know. Failure and missteps are part of the journey towards positive change. Just know that you will take detours and not all will pan out in the moment, even with the best intensions. But when we stick with our non-negotiables and stay true to our personal journey, we know we are on the right path.

OK, now that we have our non-negotiables straight, it’s time to decide how all that daydreaming will work best for you. Are you already a journal gal? Do you have a hubby with an ear that bends easily? Are you attached to your phone all the time, making notes about everything? As we move on the actual 3-step solution to make 2021 the year you get control over your Crohn’s and colitis, let the gears start turning. Are they turning for you? Great, now put that thought in the back of your mind to marinate, while I fill you in on your 3-Step Solution.

Remember I mentioned earlier when we were talking about the psychology of resolutions and making change that our human brains don’t work the way New Year’s tells us to do it? That our brains aren’t designed superhuman massive all at once changes, but more for baby step solutions? Well, the beauty of those baby step solutions is that they can lead to monster results when done properly and my 3-Step Solution to put IBD in its place in 2021 is all you need to turn targeted baby steps into huge leaps that positively impact your health this year.

Time for the awesome sauce mama. Let’s dive into the best, most actional part to make change you’ll stick with and be invested in to help your IBD heal. Got a pen and paper? Good cause you’re going to love this 3-Step mindset hack.

YOUR’RE GOING TO LOVE HOW SIMPLE THIS PLAN IS

Step # 1: Get crystal clear on the right baby step to take.

[14:01] This step all goes back to your daydreaming about what’s working and what you want to change about your gut health. You know, when I ask moms I work with, “What are your goals with regard to your Crohn’s or colitis?”– The thing I hear from most moms is “I want to feel better” Although this is a true statement for all of us IBD moms, it doesn’t really get you anywhere. Because this statement alone is absolutely all encompassing and overwhelming—FEEL better could mean a lot–physically, mentally, spiritually, emotionally—maybe even all of the above. And tackling all of these desires all at once is an insanely daunting task, isn’t it? There’s just so much to fix before you get to “feeling better”.

Instead of spinning your wheels and failing at tackling “I want to feel better”, I challenge you to go further by asking, “What would that look like to you?” What would feeling better actually look like for you? And once you figure out exactly what that means to you, I want you to embrace digging deep into the baby steps for what would make that happen change happen.

A CASE STUDY YOU CAN USE TO CREATE YOUR OWN HEALING PLAN

[15:55] I don’t want to move on from step #1 until I really show you what it looks like because skipping this step will keep everything from working when it comes to healing your IBD. Let me really paint the picture of what this would look like for you with a client story- Mikaela, not her real name to protect her privacy, was a 32-year-old who came to work with me after being diagnosed with Crohn’s. When I asked her what her goals were for healing her IBD she told me “I want to feel better.” But when we took that thought a bit further with, “What does feel better look like for you?”, Mikaela decided it meant achieving health in 3 areas– #1 she wanted to stop feeling so bloated, gassy, and crampy in her belly after she ate, #2 she wanted to stop being so tired all the time, and #3 she wanted to put an end to the back and forth between diarrhea and constipation she kept experiencing. All good ideas. Each much more specific than “I want to feel better” right?

Now, while these are all fantastic health goals, they are quite mammoth when you think of tackling them all at once. Instead of stopping here and potentially going nowhere trying to accomplish all of these goals at once (talk about overwhelm and the possibility of inaction), Michaela and I spent time talking about each of these difficulties and sus’d out which challenge to focus on first– the one that was giving her the most trouble right now. For many moms, the answer is all of the above and if that’s the case, I encourage you to always pick the baby step that’s the low hanging fruit—the one easiest to fix.

Mikaela, she decided for her, the worst challenge at the moment was #1. She was sick and tired of feeling awful every time she ate—it was leading to her skipping meals, a very limited diet, and weight loss. She wanted to address that first. To be really clear here, know that the other problems bothered her too, but knowing that we’d get to those too, and that we’d have a much bigger shot at tackling them successfully if we took them at one baby bite at a time, she went with it, she wasn’t so overwhelmed ,and  she felt more hopeful for success in diving in to this one issue.

Mikaela and I spoke about some of the things that can be helpful when IBDer’s have bloating, gas, and a cramping feeling after meals—remember my role as coach isn’t to prescribe, I leave that to the doctor, but instead I offer suggestions on well researched things I see working right now in the realm of Crohn’s and colitis.

WHAT TO DO ABOUT BLOATING, GAS, AND CRAMPING AFTER YOU EAT

In the case of bloating, gas and cramping after meals, there are several things I’ve seen work in research studies as well as with actual IBDer’s . Things like taking digestive enzymes (which are a supplement that helps break down the fat, protein, and carbohydrates in your food so you digest and absorb more nutrients) AND with your food digesting better, you then have less bloating, gas, and cramping after meals.

Other things that can work for this common IBD challenge are sipping peppermint tea after meals to relax the digestive system as it digests, making dietary changes to stay away from food sensitivities or common allergens in our foods that can cause bloating and gas after eating. Also being very conscious about not just what you eat, but HOW you eat. Chewing your food 30-40 times in your mouth before you swallow. I promise, it doesn’t take as long as it sounds, but it can big a huge factor in proper digestion. Digestion and food breakdown begins in the mouth and you can help your inflamed gut digest and absorb nutrients better by breaking them down where you have more control—with your teeth. Further broken down food particles means less gas and bloating after meals. Also in the HOW to eat realm, eating at the table with others in community with conversation and not in the car or at your desk or watching TV can be helpful. Enjoying the company of others while you eat even if it’s on zoom can help reduce gas and bloating after meals as well.

With all these ideas in mind, it was time for Mikaela to narrow down her goal into even smaller baby steps. I mentioned a lot of ideas and there’s no need to try them all for you or for Mikaela. Pick the ones that call to you first and don’t overthink it. Mikaela chose digestive enzymes and staying away from gluten and dairy. She was ready for the immediate relief enzymes can provide and she also felt strongly that foods with gluten and dairy had a negative impact on her as well, so she started there.

For you, this baby step might look completely different, even if you have the same symptoms as Mikaela. Her choice might seem too small or too big for you. If there’s one thing I’ve learned in my 10 years coaching, it’s that everyone with IBD is truly different and what helps one mama heal is completely different than another mama- even ones with similar symptoms.

And while we’re talking about digestive enzymes, I want to mention that this supplement is not for everyone so I’m not necessarily recommending them for you—especially if you have gastritis (an inflammation of the stomach lining)—but for Mikaela this was the right first step.

Step #1, check. And if you’re following along on your journey too, you’ve already completed the most difficult of the 3 steps. You’ve whittled down, and refined, and choose a baby step, knowing you’ll come back for the rest due time. You’ve set yourself up for success!

[24:24] In Step # 2, we embrace your choice, get started on the journey, and keep track of your progress. We don’t need to do this for very long because we’ve chose the baby step approach and when we do this, patterns and changes will start to emerge quickly. In step #2, we look for patterns for about 1-3 weeks depending on the change. For the change Mikaela was making, 1 week was enough as enzymes tend to work right away if they’re going to work. The removal of dairy and gluten took a little longer for her to track, closer to the 3-week mark.

For you to successfully complete step #2, it’s important to know how to track your progress. What does that mean, exactly? Well, it’s actually really simple. Once we get started with our baby step, we track our progress in whatever way works for us in our mom life. We can journal- free hand—in a notebook for this specific purpose. I personally love this type of tracking because I’m a sucker for a cute journal. But you could also tap into the power of your phone, in the notes section, or in a notes app like Evernote, or you can get saucy and leave yourself a video selfie to tract how the change is going.

My job as a coach is being a partner with my clients to help them stay top of this tracking and to help them see patterns in the results. With Mikaela, I helped by checking her journal weekly and pointing out patterns I saw like the enzymes working well in general, but especially on days when she ate with her family as opposed to on the go when she was cooking dinner standing in the kitchen and also noticing that on mornings when she took time for her morning routine of a 10 minute deep breathing and grounding session, she had less bloating and gas after meals. This was a massive ah-a for Mikaela to see that what she ate was just as important as HOW she ate.

The bottom line in this step is to track your baby step and look for the patterns to decide how that step is working for you.

IS IT WORKING? IF NOT, IT’S TIME FOR SOME TWEAKS.

[27:51] Step #1 and 2, check. Time for Step 3—The Tweaks.

No matter what baby step you decide to make, there’s always going to be tweaks involved, after a short period of time and over the long haul too. For Mikaela in the short term, she ended up realizing that how she ate actually mattered as much as what she ate. Mikaela is a new mom and as we know, life is stressful in the early days of motherhood. When Mikaela stopped eating at the kitchen counter for her meals and instead ate when her baby ate, it was a huge shift for her. Also, and this is a fantastic part of this, overtime Mikaela was able to get off the enzymes long term when she learned more about how her body reacts with the food she was eating. Removing gluten and dairy from her diet had massive results. And when this change became more long term, she realized she didn’t even need to take the enzymes anymore.

So there you have it, you’re Simple 3-Step Solution complete. No more resolutions, no more drastic steps you don’t stick with. A simple baby step process you can use for any change you want to make but especially for changes that impact your IBD in a positive way.

LET’S REVIEW YOUR 3 STEPS

Step #1: Break down your daydreams into smaller baby steps and once you do that, break those steps down into baby step actions you can start right away.

Step #2: Find a way to track what you’re doing. A way that works for you. Journaling, short video clips, using a notes app… whatever works for you. You can’t know for sure how your change is going if you don’t track at. What patterns are emerging here? What do you notice working and what’s not working?

Step #3: Time for tweaks. Keep the good and ditch the rest. Trial and error is your best friend and tweaking allows you do just that. Embrace the journey instead of the end result and you will be rewarded with lasting progress that sticks.

After the first round of 3-Steps in complete, now, it’s time to move on to your next goal with the same method, and interestingly, when you pick the most pressing concern first, you might notice that other challenges you used to have, have, poof, vanished as well. For Michaela, goal #3 disappeared while she was working on goal #1. She didn’t have the back-and-forth diarrhea one day constipation the next poop problems anymore. Her stool firmed up and she had less frequent poops too. With that taken care of, we were able to move on to her goal # 2: The fatigue she was still feeling.

EMBRACE THE JOURNEY FOR YOUR BIGGEST HEALTH CHANGES

Through it all, and I think the reason why Michaela was so successful, is that she made these 3 steps all about the journey, not the end result. When she embraced the day to day, the journey, no matter what, she was able to learn about how her body worked along the way—the good, the bad, the ugly.

If there’s one thing that’s been the most beneficial for me in the 12 years since I made a conscious choice to choose food, lifestyle and mindset for my IBD before reaching for medicine to help my Crohn’s, it’s that I’ve learned all about how my body works. I know exactly what foods bother me. It used to be a guessing game for me. And I know that how food affects me isn’t always the same day to day. It depends on the amount of sleep I get and how stressful a period I’m in in my life. I know that I just function better throughout the day if I start with my morning meditation and yoga. I know that I have to be strict with my kids and my hubs to not use my pans or utensils, and no double dipping in the peanut butter for their pb and j sandwiches. Just that little bit of leftover crumbs in the nut butter can give me diarrhea.

These are just a few of the things I’ve learned about how my body works in the last 12 years of embracing the journey instead of the destination. I listened when my body spoke to me, I took notes and went back to look for patterns. I embraced the power of cumulative baby steps instead of big resolutions, but most importantly, I made the process about the journey and not the end result. I still have missteps and bad days with my IBD. But now, I know what to do about it and it’s all because I know my body so damn well, because I relaxed, embraced my inner tortoise, and let it flow. You can do this too. You can be the tortoise and let big results slowly flow your way.

Don’t listen to the snake oil salesman who tells you they have the “cure” for IBD. Trust me, they don’t. It takes time to really get a handle on your IBD, embrace the many ups and downs, but when you commit to the journey, the results will be even better than the promise of a quick fix.

Are you thinking about your biggest struggles and how this 3-Step Solution might work for you? I know that the regular IBD mom might listen to this episode and say, huh, interesting and move on. But not you, not you, because you are not going to let this information lie here.

[34:37] You’re going to do it like a mom.

No matter if you’re listening to this episode when it airs in January or you’re listening another month of the year, don’t leave this episode without planting the seed in your head. Remember that thought of “I want to feel better.” What does “feeling better” look like for you? Let’s concretely define it together, right now. Is it less trips to the bathroom, no more blood in the toilet, or are you like Michaela, enduring bloating, gas and cramping after every meal? There’s bound to be more than one issue you’re experiencing too. With IBD, there always is. Remember, when Michaela thought about her challenges, she had 3 main challenges she wanted to tackle.

Do you have your thoughts in your head on what feeling better means to you specifically? Good, you are off to an amazing start. And I commend you because you can’t believe how hard that is for most mamas. And if you’re still thinking on it, that’s ok too. Just don’t let the thought go completely. Keep it in the back of your mind as you take care of the kids today. Sometimes we need to consciously move thoughts to our unconscious mind for a little while and let them marinate. You never know when an answer will pop into your head. For me, the place where thoughts seem to solidify is in the shower, but for you it might be in the middle of the night or while doing the dishes. Trust in the knowledge that when the time is right, the answer will come to the surface. Once it does, you’ll be ready for it with your 3-Step Solution.

So, if nothing else today, promise me something. No more New Year’s Resolutions that are destined to bring you failure. No more big leaps into the unknown and thinking there’s something wrong with you when you don’t succeed.

Baby steps my love.

Baby steps turn into giant leaps and giant leaps turn into success stories.  You’ve got this and I’m here for you as a mentor and a friend whenever you need me. hello@karynhaley.com

Until we chat again, I’m wishing you a cheeky and healthy IBD healing journey.  And there’s that journey word again. It’s all about the journey.

Be well!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[38:48] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

Ep 16: 5 Myths About IBD Debunked

Myths. Urban legends. We all know them. Don’t walk under a ladder or you’ll have 7 years of bad luck! Don’t step on a crack or you’ll break your mother’s back! My kids love to tease me with that one. Usually we laugh at myths like this, but when it comes to Crohn’s and colitis these myths are anything but funny. They control how we treat our disease, keep us stuck when we’re trying to heal, and make us feel incompetent when it comes to knowing what’s best for our own bodies. 

Come with me on a journey in this episode as we bust these destructive myths once and for all…

We’re talking about:

  • The reason why IBD and mixed messages go hand in hand
  • The natural approach vs medicine (what’s better?)
  • The worst foods to eat during a flare-up
  • The latest research on what causes IBD

And so much more!

After the episode, you’ll be empowered to tackle your IBD from your own perspective, rather than relying on destructive myths that try to tell you what’s best for you. 

Episode at a Glance:

  • [01:28] The reason why we get so many mixed messages about Crohn’s and colitis.
  • [04:02] Which way of treating your IBD is better? The natural approach or the medicine approach?
  • [08:27] How the “food has nothing to do with your illness” myth got started.
  • [12:05] The extra problem we suffer through when we have an invisible, taboo illness.
  • [17:29] The worst foods you can eat in a flare (and what you should be eating instead)
  • [28:45] The three-legged stool approach to how you got Inflammatory Bowel Disease in the first place
  • [32:25] A few more honorable mention myths worth, well, mentioning
  • [37:00] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Your FREE Stress Management Toolbelt

Episode #10: How to Find a Doctor You’ll Rave About

Book your FREE 30-Minute IBD Troubleshooting Session with me HERE.

Links for More Information:

Does the gut microbiome play a role in autoimmune disease?

Influence of diet on the gut microbiome and implications for human health

Institute of Functional Medicine bio for Alessio Fasano, MD

Psychological stress in IBD: new insights into pathogenic and therapeutic applications

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

Hey there mama, it’s Karyn here with you. I’m hoping you are having a day filled with loads of gut love, and if you’re not, I’m here with a positive and hopefully enlightening message today that you can take with you to help you on your IBD journey.

When it comes to Crohn’s and colitis, I just can’t believe how much misinformation there is out there, which makes it so challenging for us, the patient, to get reliable, accurate details about our illness. I think one of the reasons we get so many mixed messages about how best to address our symptoms is because there is no cookie cutter one size fits all approach to treating our illness. I’ve personally seen different woman with seemingly the same symptoms respond in completely opposite ways. And at first, it seems like a head scratcher. How can that be?

Not knowing what advice to take and what to throw away creates a daunting task with the weight of a statement like “when I went to school, we had to walk 20 miles to and from, in freezing cold blizzard-like conditions, uphill both ways.” I’m sure you’ve heard a statement like that from an elderly relative before. But since I try to be a glass is half full kind of gal, I prefer to look at the challenge of knowing what message is true and honest for you as a choose your own adventure novel, where instead of someone else being in charge of what you do and how you do it, you’re in charge of every IBD decision and you’re responsible for how the journey turns out. Sure, there might be some missteps along the way, but at least with a choose your own IBD adventure, you can go back and have a do over with a completely different experience.

Today, in the spirit of those choose your own adventure novels your kids are probably into (and if not yet, they will be), this episode can serve as a reminder that just like our kids who control the narrative in those books, when we have IBD, we have the power and we are in control or our IBD destiny. Today, I’m sharing 5 common, and not too talked about pitfalls, I see moms with IBD making. Fortunately, these pitfalls or myths as I call them, are just like a choose your own adventure book. When you’ve experienced a not so happy ending on one path because you were led to believe a myth, it’s not the end of the line for you. Instead, it’s just an opportunity for you to go back and try again. Only this time, you’re armed with more information and with you at the helm of your IBD decisions, your journey is bound to have a happier ending.

Let’s dive in with IBD Myth # 1.

WHAT’S BETTER, THE NATURAL CAMP OR THE MEDICINE CAMP?

When it comes to treating IBD, you have to be either in the medical camp or the natural camp. There’s no in between.

This myth, honestly, drives me crazy. People love to pigeonhole you into one camp or the other. And each camp is so judgey of the other. The natural camp thinks medicine is the work of the devil and MD’s will lead us to cancer causing medications and western medicine will never help us. And the medication camp believes that people who prefer natural remedies are just tree hugging, granola loving hippies who don’t have a clue about what it takes to actually feel better.

Now, if I’m being 100% honest with you, I fall more into the natural camp. I’ll always pick a non-toxic approach that gets to the root cause of IBD before I choose symptom management for my illness. But sometimes IBDer’s (me included) need doctors and medication, and hospitals, and surgeries. I’m so grateful those options are available for us. Lord knows doctors have saved my life a time or two on my 30-year Crohn’s journey.

The myth busting approach to managing your IBD that I’m advocating for you with this myth is a way of thinking that excludes the idea of only medicine or only natural, and instead incorporates what I call your Wheel of Wellness. I’ve talked about your Wheel of Wellness before on a previous episode, but it’s about never relying on just one thing to help you, but remembering that healing takes a village, a plethora of wellness tools to help you heal. These are the kinds of wellness tools that include having a really solid and honest relationship with your gastroenterologist, using meds when you need them, getting labs and procedures when they are warranted, BUT also knowing the value at the same time of healing foods, restorative exercise like yoga or walking in nature, meditation, acupuncture, sleep hygiene, supplements, stress relief, and therapy. This way of helping your IBD gives you the best wheel of wellness and it’s personalized just for you. And when you put in the time to build an amazing wheel of wellness, one that’s built just for you, it will be at your disposal whenever and wherever you need it.

This approach to healing is what’s termed integrative medicine—it uses the best methods to heal from the western and eastern perspectives. When you choose an integrative approach to manage your IBD, you embrace health and everything it takes to make health happen for your body as a whole.

Ignore the nay sayers who tell you your integrative approach is wrong. Just because it’s wrong for them doesn’t mean it’s wrong for you. Remember, Crohn’s and colitis are not diseases with a road map, where there’s only one way to get to your destination or the end of a linear book. They are about taking a detour, taking the road less traveled, taking a different way to get to your destination, a different way than anyone else… When it comes to IBD, make your own integrative road map and make health about the amazing journey you’ll take to get there.

DOES WHAT I EAT MATTER?

Myth # 2

It doesn’t matter what I eat. Food has nothing to do with Crohn’s or colitis.

Now, I’m never one to contradict a doctor, after all, they went to medical school, but I’ve got to say, how is it possible that an illness that affects our whole digestive tract, how is it possible that the food you eat doesn’t impact your gut? Now does that make any sense to you?

It’s just common sense.

The thing though is, it’s not the doctor’s fault here. The food you eat impacting your IBD is just not something that they are trained in. Doctors are trained in disease management, not nutrition. I’ve heard that medical school training only involves a very quick blip in nutrition, like 3 hours… I pray that’s not true, but whatever the number of hours, it’s small,  so it’s no wonder that nutrition and the food you eat is rarely brought up in a visit with your IBD doctor beyond saying something like, “don’t eat the things that bother you” or “eat bland.”

Thankfully, I’m seeing ideas about the effects of IBD and the food we eat shift, if ever so slightly, and that’s thanks to research that’s become mainstream in the last few years regarding our microbiome—the community of bacteria that lives inside and outside our body. This microbiome research is what all of us with IBD need to make sure we’re paying close attention to because it’s likely to be the key to finally making large leaps in putting IBD behind us for good. I love perusing IBD/microbiome research because it’s so promising and exciting. I think it’s going to lead to some tremendous breakthroughs in how Crohn’s and colitis are treated and eventually eradicated in the next several years.

This microbiome research brings attention to how the bacteria in our gut can be positively and negatively impacted by the food we eat. By adding in foods rich in beneficial bacteria and taking away foods that promote bacterial dysbiosis (that bacterial imbalance), we can see how our IBD can improve and how we can thrive.

If there’s one thing that doctors love, it’s empirical evidence produced by research. So stay tuned on the “food has nothing to do with your illness” front because as IBD and the microbiome continues to be studied and research studies are published, you’re going to see a shift happen here when you ask the question to your doctor—”does what I eat matter?”

I’ll link one of my favorite microbiome studies in the show notes about how IBD and the microbiome interact, in case you’re curious on the latest advances in that front.

THE RISK OF HAVING AN INVISIBLE AND TABOO DISEASE

Myth # 3

If it isn’t visible, it isn’t so bad.

Of course, this myth is referring to IBD being an invisible illness because what’s going on on the outside of our body’s isn’t what’s going on beneath the surface. This is a different kind of myth because it’s not one we believe in, but it’s one believed by those around us. And what I think makes this one even worse for us with IBD (and why I feel like it has to debunked) is that opposed to other invisible illnesses, our disease isn’t only invisible, it’s taboo too. The taboo part has a lot to do with a subject that affects us greatly, but no one wants to talk about—and that’s poop.

So having an invisible illness is bad enough. It forces us to have to constantly remind our friends and loved ones that even though we look like we’re OK, often times we aren’t. And often times as moms, we move in the opposite direction. We try our hardest to ignore the pain, ignore all the bathroom trips, ignore our other symptoms because we don’t have time for it and we don’t want to burden others. We constantly get people saying things to us like, “huh, you don’t look sick?” I don’t even know how to respond to that. Plus, because talking about poop is a taboo topic, we never get recognition for how challenging this illness is for us.

Let me let you in on a little poorly kept secret… everyone poops. Some have more poops than others, but everyone poops. Your partner, your kids, your boss, your neighbor, even the hot celebrity you swoon over poops… everyone poops!

When it comes to those who perpetuate the myth that our illness isn’t as bad as other chronic illnesses because it’s invisible and it doesn’t show up outside our bodies and we don’t have a right to talk about it because some of the symptoms have to do with the P word, I say that’s their problem.

We don’t have to buy into the myth that we are less than or not worthy because we have a digestive illness. All the IBD moms I know are amazingly strong, resilient, smart as hell, gutsy as all get out, and capitol B, Beautiful. So no more hiding in the shadows mama because someone else is uncomfortable with you. It took me way too many years to realize for myself and I’m hoping you never go through the shame and embarrassment of our invisible and taboo illness.

Hold your head high my love, you are a warrior and a goddess!

I CAN’T EAT FRUITS AND VEGGIES BECAUSE THEY GO RIGHT THROUGH ME… OR CAN YOU?

Myth # 4

I can’t eat fruits and vegetables because they go right through me.

First of all, I know that fruits and veggies can be challenging for IBD’ers. I’ve experienced those challenges myself, especially in a flare. It’s not unusual for me to hear from a client that the food that went in looks much the same when it ends up in the toilet. Undigested carrots, pieces of lettuce, and skins of tomatoes, blueberries or peas are common foods I hear about going straight through without digesting So, it’s only natural to think you can’t eat any fruit of veggies at all.

And unfortunately, when this happens, many IBDer’s reach for “comfort food” (and I’m saying that in quotes) in the form of mashed potatoes and mac and cheese with the belief that they are easier to digest. OK, it’s time for me to give it to you straight, with love of course. These foods are actually the worst things you can have during a flare. Complex carb rich starches like white potatoes, pasta and white bread are only going to feed the bad bacteria in your gut and make your IBD troubles worse in the long run. Don’t fall for the comfort food that makes you feel comforted for the moment. Instead, let’s bust this myth by figuring out ways to incorporate nutrient dense fruits and especially veggies into your diet, even when you are having a Crohn’s or colitis flare-up. It’s all about figuring out how make these foods easier for your body to digest and absorb.

Meaning not only in a way that your body can breakdown the particles of the food, but then, also in a way your body can absorb the nutrients to bust that flare.

Let’s take lettuce for example. During an IBD flare, raw salads are usually out because you can’t digest them, but that doesn’t mean all greens should be avoided. With greens, I highly encourage you to experiment with spinach or beet greens, completely pulverized in a smoothie. Greens are a great way to get healthy vitamin C, folate, iron, magnesium, and antioxidants and when we blend them in a high-speed blender, we create a form of veggie that our body can digest and absorb. Now, if this is too much for your sensitive gut, and I’ve seen this too in severe flares, think about adding greens to a stew or a soup that’s cooked longer than normal to help break down the fibers in the greens. This makes them easier to digest.

One of my favorite ways to get veggies, even during a flare up and struggling to digest food is with my 15-veggie soup. I start with a base of bone broth (homemade is best), and to that I add all my favorite veggies—whatever I have on hand—my 15 are usually carrots, zucchini, broccoli, asparagus, onions, peas, cauliflower, tomatoes, beans, peas, yellow squash, spinach, mushrooms, scallions, and celery—those are my go to 15. I add some salt and pepper, oregano and thyme, bring it all to a boil, and simmer the soup with the lid on the pot until the veggies are very soft… we’re talking mushy soft. You might think that’s where this soup story ends, but if you’re struggling to digest your food breaking down food into it’s simplest easiest to digest form is the goal. Now, this lovely soup goes in the blender and when it’s done, you’re left with a creamy, delicious, nutrient dense, easy to digest and absorb healthy meal your gut will love.

The bottom line here is get in your nutrients, however you can. Just because you can’t eat a salad doesn’t mean you can’t eat greens. Just because regular cooked carrots go right through you doesn’t mean you have to give up carrots all together. It’s about putting them in a form that works for the current state of your body. There’s so many ways to do this and if you’re struggling with how to get your fruit and veggies in, I want you to get in touch. I’m happy to help you with this. Maybe it deserves it’s own podcast episode because it’s a big topic. You can reach me at hello@karynhaley.com

But when you do this, when you put your nutrients in a form that your body can digest and absorb, you give your digestive system a chance to calm down and repair with foods that heal, not supposed comfort foods that hurt in the long run. Once your gut has time to rest and reset, you can then start moving back into eating the soup without pureeing it, then eating cooked veggies, moving into lightly steamed veggies and finally into raw.

Can you imagine that for yourself?

It’s a beautiful thing to see what’s possible when we give the gut the time it needs to heal, instead of immediately going to the comfort food that doesn’t really give any comfort at all.

Just a couple more quick thoughts on this myth before we move on. When it comes to fruit, you may not be able to eat an apple or blueberries raw, but how about cooking that down too? I love making a blueberry compote, which is just blueberries heated like your making jam (I like to add a little vanilla so the blueberry flavor pops, but nothing else), then I puree the blueberries into a digestible form that can then be stored in the frig as a topper for my yogurt or grain free pancakes or scones.

All the health of a blueberry without the difficulty digesting it in its raw form.

Another idea for your consideration is juicing. Juicing is another way to get nutrient dense fruits and veggies into your diet. Juicing removes the skin, seeds and fiber so it’s easier to digest. Gut healing nutrients without the harsh digestion.

Remember, the ultimate goal here is to be eating a combination of both raw and lightly cooked fruits and vegetables in their whole, natural state, but most of us with IBD can’t start there. We have to give our intestinal wall time to repair and eating fruit and veggies in a more digestible way is the best way to start.

IT’S NOT ALL IN YOUR HEAD!

Myth # 5

I have IBD because I’m a perfectionist who can’t handle stress, anxiety, and pressure.

Hell to the no. First of all, you’re an awesome mama who juggles more things in a day than anyone can imagine, and I could just leave it at that, because let’s face it, enough said. But I will say just a bit more on this topic cause I’m here, you’re here, so why not thoroughly bust this myth.

You didn’t get IBD because you can’t cope with stress, although the prevailing view in the 1950’s was just that. IBD was thought of as more of a psychiatric diagnosis. Thankfully, research has come a long way with theories about the causes of IBD. In fact, we know a lot more about the reason for autoimmune disorders, like IBD, thanks for the work of Dr. Alesseo Fasano, medical doctor, gastroenterologist, and researcher in the area of autoimmunity. Dr. Fasano describes autoimmune diseases with a 3-legged stool analogy. Can you picture a stool like this. If it lost even one of it’s legs, it wouldn’t really function anymore would it? Dr. Fasano’s research shows that for autoimmunity to occur, 3 criteria (or 3 legs of the stool) must be in place. #1- genetics: certain genes we have make us more susceptible to IBD. We’re born with this, #2- a trigger: although the exact trigger for IBD is unknown, there is some sort of trigger that causes the body to attack itself, and #3 (the third leg in the stool)- intestinal permeability: or leaky gut as it is often called where the intestines get weak and leaky and protein from food particles and bacteria are able to enter into our bloodstream. Definitely not a good thing.

This whole autoimmune process could create other autoimmune diseases like lupus, multiple sclerosis, or rheumatoid arthritis. For us, the 3-legged stool of autoimmunity created Inflammatory Bowel Disease. Possibly you have other autoimmune diseases as well. Once you have one, you may find that others pop into the mix. But the bottom line here is that rest assured, you didn’t get IBD because you’re a perfectionistic stress monster.

It is interesting to note though that while stress didn’t cause your illness, research does show that stress does affect our illness. It’s a subtle difference in words there, but a huge difference in meaning. So stress didn’t cause IBD, but it can most certainly make it worse.

I’m sure you’ve had stressful moments in your life, especially moments of chronic or more long-term stress where you noticed your Crohn’s or colitis suffered because of it. Covid-19 is a perfect example of a chronic stressful life event that can negatively impact your IBD. Any long-term stressor can do this.

The key to busting this type of impact, is to have stress busting tools at your fingertips, for when life stress gets tangled up in your IBD struggles. If stress is a big part of your life right now and you’re looking for ways to manage it, you can get a copy of my stress management toolbelt at karynhaley.com/stress. That’s k-a-r-y-n-h-a-l-e-y.com/stress. It’s filled with easy, mom-centered suggestions to help you manage the stress that’s most definitely in your life right now and it’s there for you when you need it.

Well mama, we’ve made it to the end of our 5 IBD myths and we’ve busted each and everyone. But I wouldn’t be me if I didn’t leave you with a few honorable mentions for this myth bebunking episode so you can Do myth Busting Like the Mom I know you are.

Here’s just a few more quick hit myths that deserve a quick mention:

  1. IBD only affects your intestines. Myth: IBD is an autoimmune disorder with inflammation at its core so that inflammation and immune dysfunction can show up anywhere in your body including places like your joints, skin, and eyes. It’s important to know this when other seemingly non-gut related symptoms creep up for you. You’ll want to mention those to your IBD doctor as well.
  2. I’ll never find a doctor who understands me. Myth: While I will say it’s hard to find a good doctor who listens, understands, and supports your healing journey in the way you need them to, it is possible. Check out episode #10 to help you find the doctor you’ll rave about to all your friends. I’ll link to it in the show notes.
  3. There’s ONE diet out there that cures IBD. Nope, this is a myth too and don’t let anyone tell you different. First of all, I’m not a fan of the word cure, and secondly, there’s actually lots more than one special diet that works to help diminish your IBD symptoms. Picking the diet that fits your own personal needs and then making it your own is what this part of healing is all about. I get really revved up about this topic of Eating for IBD and finding the best diet for you to follow. So revved up that I’m actually in the middle of creating a training all about how to find the best diet when it comes to IBD. Stay tuned for that. I’ll let you know as soon as it’s ready for you to check out.

Well, we’ve made it to the end of another episode of The Cheeky Podcast for Moms with IBD. I’m so happy you joined me today. Debunking IBD myths is fun and I hope this information sparked an “ah-ha” for you today. Now, go run with it and start chipping away at the IBD in your life. You’ve got this mama. I’m just your weekly reminder that all is possible and a healthy life with IBD is in your sites if you keep rocking those baby steps.  Go for it! You’ve got this.

Remember if you’re enjoying the podcast, now’s the perfect time to leave a rating and review on itunes—a 5 star rating for good karma. Ratings and reviews help us reach more IBD moms and that’s a beautiful thing.

Until we chat again, I’m wishing you a cheeky and healthy IBD journey. Chat soon!

[46:47] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

Ep 15: Seven Healing Gems Every IBD Moms Needs to Know About

When it comes to natural remedies to help your IBD symptoms, we’re used to feeling overwhelmed. As busy moms, we don’t have the time to figure out what’s worth trying vs what’s overhyped crap. We’re also afraid we’ll pick the wrong natural remedy and get even worse. And we’re even more afraid that our doctor won’t approve of anything labeled “natural.”

These are all real fears and challenges for us.

I happy to say that it’s time for you to stop searching in internet for answers and it’s time to stop looking over your shoulder in fear that others won’t approve.

In my 30 + years with IBD and 10 years coaching moms with IBD, I’ve combed through all the research, looked at case reviews, used my own experiences and those of my client’s, and I’ve come up with 7 of the best healing gems for Crohn’s and colitis that are actually worth your time and effort.

These are healing gems that actually lead to massive transformation when it comes to IBD.

No more wasted time, confusion, and anxiety over trying to figure out what’s worth your effort when it comes to treating IBD naturally.

In this episode, I’m breaking down the best healing gems that are worth checking out.

We’re talking about:

  • The mother of all gut healing honeys
  • The truth about coconut oil (healthy oil or too much fat?)
  • The best morning drink recipe that gets your digestive juices ready to digest food better
  • The difference between meat stock and bone broth (and which one’s better)

And so much more!

After the episode, be ready to stock up on healing gems that actually help your quiet your IBD symptoms.

Episode at a Glance:

  • [01:42] We talk about why all honey is not created equal and the one type of honey that the mother of all gut healing.
  • [07:06] Coconut oil—good for you or too much fat?
  • [11:28] Can you get the same gut healing benefit by cooking with turmeric or do you need to take a curcumin supplement?
  • [14:56] Seven adaptogenic teas help with your Crohn’s or colitis symptoms.
  • [26:39] My recipe for the best morning drink that gets your digestive juices flowing and helps you release toxins that have built up in your body
  • [22:19] What’s the difference between bone broth and meat stock and which one is better?
  • [33:34] The ultimate balancer for our gut bacteria.
  • [43:00] It’s time to Do it Like a Mom– do these 7 healing gems with motherhood in mind
  • [35:07] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Book your FREE 30-Minute IBD Troubleshooting Session with me HERE.

Episode #12 Your Top 10 SCD Yogurt Making Questions Answered

Episode # 9 How to Cope with IBD, Motherhood, and Covid Stress

Links for More Information:

Antibacterial Activity of Manuka Honey

The Effects of Adaptogens on the CNS

VSL #3 Probiotic for Patients with Active Ulcerative Colitis

Curcuminoids: New Adjuvants for the Treatment of Crohn’s or Colitis

Bone Broth Benefits

The Benefits of Coconut Oil

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music] [00:52] Welcome to the show mama. I’m your host, Karyn Haley, and whether it’s your fifteenth time with me or your first, I’m so honored you’re sharing this moment with me. Let’s make it count, shall we?

If you’re ready to take big leaps and make big strides on your IBD healing journey, this is the episode for you because I’m covering 7 healing gems that are going to transform the way you look at your IBD and your healing journey. These 7 gems are the stuff life transformation is made of. There’s lots of info here so if you don’t’ have something to write with, press pause and come straight back. I want to make sure you get everything down that I’m about to share. And I can’t wait to share these babies with you so what do you say we just dive it.

Let’s go for it!

[01:42] Healing Gem # 1: is the Mother of all honey’s: Manuka Honey.

Did you know that it’s not just a coincidence that many of the best gut healing diets, including the SCD and GAPS include honey on its approved list of sweeteners? And honey isn’t just a way to add sweetness to your food. REAL honey, especially raw honey, actually has medicinal properties—properties that help your gut to calm inflammation, improve immune function and increase diverse bacteria in your gut—all of the things we need to do to calm our Crohn’s and colitis. I love this about honey!

Everything about honey sounds promising right? It sounds like a no brainers, but before you run out a shop for honey, there’s a one thing I want you to be aware of. It’s important to know that most grocery store honey is pretty crappy. According to food safety news, about ¾ of the honey we buy in the American grocery store isn’t exactly what the bees produce.  Due to the ultra-pasteurization with commercial honey, most honey gets heated, it removes contaminants and other particles.

But for gut healing, we need honey in its most natural, unheated state so the pollen and enzymes remain intact.  And that’s where this most special type of honey called Manuka honey comes in.

Let’s go over just a quick background on Manuka honey. It’s produced in New Zealand and it get’s its name from where the bees pollenate—the manuka bush. And a while back, researchers discovered that manuka honey has considerably higher levels on enzymes that other honeys. 

Here’s the key part: These enzymes work as a natural antibacterial agent—and these are the words that are music to our gut and our ears. Remember, when it comes to gut healing, it’s all about the bacteria in our gut and this honey is one way we can help to rebalance that bacteria.

And by the way, I know we’re talking about gut health here but it’s fun fact to know that manuka honey is also helpful for acne, eczema, burns, sore throats, coughs and allergies.

These days, you might even be able to buy manuka honey in your regular grocery store. It’s available in my beloved Wegmans grocery store. It should be stocked at your local health food store or, of course, online.

My favorite brand of manuka honey is Manuka Doctor, but there’s other good quality options out there.

Let’s wrap up our healing gem # 1 with how to use it to impart its healing properties for your gut.

First of all, it works best when you consume it daily. Just a tiny bit and thank goodness because it’s not the cheapest of products. Like ½ tsp. A little goes a long way with manuka. It also isn’t a panacea that’s going to be a like a miracle pill that works like magic the first time you use it. It works in conjunction with the other healing gems I’m mentioning today, and it works best when used over time. Remember it’s giving you healing enzymes and helping build beneficial bacteria in your gut. It’s a slow process, but it does work.

So, how to do use it daily? Well, you can eat it straight, stir it into your homemade fermented yogurt (and in case you’re new to gut healing yogurt there’s more on that in episode 12- l’ll link it in the show notes), in smoothies, in a morning detox drink that I’ll give you a recipe for in a few minutes, in tea… pretty much anywhere you put honey.

[07:06] Healing Gem # 2: Coconut Oil

I’m sure you’ve heard of this one.  But I bet you’ve also heard mixed reviews.  It’s a saturated fat, so gasp, many people talk about the horrors of these kind of fats. 

Well, coconut oil is a saturated fat but it’s in a category all it’s own. It’s in a category of fats call medium chain triglycerides and they’re processed different that other fats. It’s really a true superfood and there’s about a bazillion (yep, I’m getting technical here with that number) a bazillion uses and health benefits for coconut oil.

Coconut oil actually has a number of benefits that have nothing to do with the gut (just like manuka honey), including brain health and energy production, it can help with fat burning and raise your good cholesterol (that HDL), it’s great for your skin and hair, but my favorite benefit of coconut oil is that it kills micro-organisms because this is how it positively impacts our gut.

Coconut oil is antibacterial, antifungal and antiviral… serious help for an IBD gal.

Just like with manuka and it’s got those natural antibacterial agents. These healing gems we’re talking about today are full of them!

When you’re purchasing coconut oil, you’ll probably see it labeled refined and unrefined. Have you seen these distinctions for coconut oil?

Refined coconut oil is a more processed coconut oil. It’s gone through a cleaning process to remove any impurities. The result is a much milder tasting oil so if you don’t like the coconut flavor and I know a lot of people don’t, this is your better option. My kids don’t really like the coconut flavor so the refined is a good option for them.  I use refined coconut oil when I’m cooking.  It has a higher smoke point than unrefined so that means that you can heat it up and not destroy its health properties.

Unrefined is coconut oil in a more untouched state.  You might see it in the store as labeled virgin or pure. There’s definitely a bolder coco nutty taste with unrefined.  The gut healing factor is greater here.  It has more anti-inflammatory properties and more antioxidants.  I like to use it in raw foods like smoothies, in a frothy topping for my chai tea. My hubby makes his own bullet proof coffee with unrefined coconut oil. As long as you’re not heating it, there’s lots of options for unrefined coconut oil.

[11:28] #3 Healing Gem: Curcumin

Curcumin is the active anti-inflammatory agent in turmeric, a root that looks quite similar to ginger root if you’ve ever bought that at the grocery store. Except turmeric root is orange on the inside. You can buy turmeric in it’s powered form and many people cook with it. I primarily use it in curry cooking and in this delish mango chutney that I love to make. It’s the base of my mulligatawny soup.

Many people think that to get enough curcumin to help the inflammatory aspects of their IBD, they just need to cook with turmeric, but the problem with this is that you have to eat so much turmeric that I don’t think you’d have room to eat anything else in your day. Research studies show that you need high amounts of curcumin to help conditions like IBD. You are never going to get enough in food form, although I’d use it in food too because it adds so much flavor to a dish. Most curcumin used to help Crohn’s and colitis is in supplement form. And in supplement form, curcumin has been shown to be a powerful antioxidant as it reduces free-radical damage, which increases immune function and lowers inflammation. Now that’s just a recipe for awesome sauce for healing IBD.

There’s so much positive research out there on curcumin supplements and their anti-inflammatory effects for IBD. I’ll link to a couple of the studies in the show notes for you if you’re a research geek like me. The most promising studies regarding curcumin and IBD suggest dosing anywhere from 1-5 grams a day and that’s a wide range. Since everyone has different needs and limitations, so it’s important with a supplement like this that you check you’re your doctor first. I just want you to be armed with all the information you need to take it to your provider.

One last thing I want to mention about turmeric and curcumin is that curcumin, the compound we are trying to get high quantities of to help our IBD, is difficult to absorb into our bloodstream.  But, when we add black pepper to the turmeric for cooking or curcumin for supplementing, it increases the absorption from the intestine into the bloodstream.  Cool little fact, right? In cooking form, just add black pepper when you use turmeric. In supplement form, look for a label that includes piperine. It’s the bioactive compound in black pepper.

[14:56] Healing Gem # 4: Therapeutic and Adaptogenic Teas

I’m not just talking about your average black tea or green tea, although they also have wonderful antioxidant benefits, but I’m actually talking about herbal teas with healing properties.

Tea in general is just calming and soothing and that’s what we want for your gut too, calm waters and soothing vibes.  But the cool thing about herbal tea is that you can match the plant to your gut symptoms, Herbal tea is actually not tea at all.  It’s herb plants and they actually work to help quiet your gut struggles, both in the moment and over time when used regularly.

Many of the healing gems I’m talking about today work when you use them over time.  That’s the cool thing about therapeutic and adaptogenic herbal teas, they don’t have to be in your system for days to take effect.

Now, with this healing gem as well, keep in mind that herbal tea is an herb.  Generally herbal tea is safe, but there are some herbs that interact with medications you may be taking or even interact with certain medical conditions so it’s always best to consult with your doctor before trying the teas I’m about to mention.

Here’s just a small sampling of the amazing benefits of therapeutic and adaptogenic tea:

Ginger- many are familiar with ginger tea for morning sickness and nausea, but ginger tea can also help stimulate digestive juices and help with bloating and gas. Ginger tea is also anti-inflammatory.

Peppermint- my favorite- for indigestion and to relax the muscles of the digestive tract, peppermint is my go to.

Chamomile helps to reduce stress and anxiety—something we get a quadruple whammy in—having IBD is stressful enough, but add in kids and Covid-19, and the holidays, and we’re going to stress city. Chamomile is great in the evening to help wind down.

Fennel tea- great for gas, bloating, also it’s anti-inflammatory and is a good source of vitamin C which is great for boosting the immune system.

Licorice root tea helps heal the lining of the intestine and keep cortisol in balance. Remember we talked all about cortisol and stress in episode 9 so jump back to that if you want more info about stress and IBD. I’ll link it in the show notes for you.

Nettle tea is wonderful— and yes it is made from the stinging nettle leaves and the root of the plant for those who may have had to endure a painful sting from this plant while you were out gardening or in the woods. But in tea form, it’s quite different. It helps with inflammation and helps prevent or treat diarrhea.

Dandelion root- I know, that horrible weed you want out of your yard, but dandelion root has fantastic healing properties, this root is known as a bitter, like other greens like kale and beat greens.  In tea form it can help breakdown food in your system (something challenging for IBDer’s) and stimulate digestive juices.

OK, I could go on and on about using herbal tea therapeutically, but that’s a good place for you to get started.  These are my favorites, and these herbs can be combined in many ways to make tea blends that not only taste great, but work in multiple ways at the same time.

Herbal tea is a fantastic healing gem and one you can get started with right away. Check with your doctor about any concerns with conditions or medications, but if you are good to go, this is one you can do today.

[21:21] # 5 Healing Gem: Bone Broth

Oh, the power of bone broth and meat stock. It just can’t be underestimated when it comes to these healing gems.

When I first started my natural gut healing journey back in 2008, bone broth was not a household name.  Well, fast forward to today and not only do we have recipes to make this fabulous gut soothing broth, but we’ve got store bought options as well.

Let’s make sure we’re all on the same page when it comes to bone broth and meat stock.  What are we talking about exactly and what are the benefits for your Crohn’s or colitis?

First, why do I mention meat stock and bone broth? Are they different or are they the same thing? Meat stock is actually a little bit different than bone broth. Meat stock uses less water than a traditional bone broth with the water only going just above the meat. It’s also cooked a shorter amount of time than bone broth. Meat stock is cooked for 3 hours or less and bone broth is cooked 8-24 hours.

So, when should you use meat stock and when should you use bone broth? Well, you’ll definitely here different theories about this and honestly, I’ve seen both work for gut healing, but technically, the best way to do this to use meat stock when you are gut healing mode because it’s nutrients are more concentrated and save bone broth for maintenance and remission.

Now that we know what to drink when it comes to bone broth and meat stock, let’s touch on why this is such an important healing gem. It’s all about the collagen and gelatin that’s formed when we create a broth from animal bones.

There’s Huge Benefits in Meat Stock and Bone Broth

Collagen is a protein and a nutrient naturally occurring in our body.  Collagen is also found in beef, chicken and fish.  As collagen from these bones is cooked for a long period of time, it forms a natural gelatin (and if you’re thinking jello, you’re on the right track) and gelatin has some outstanding benefits for everyone, but especially those with gut challenges. Now, don’t run out and buy a box of jello flavored gelatin or even unflavored Knox gelatin, because that’s not what I’m talking about here.  This gelatin is much richer and much more nutritious.

Gelatin from high quality bone broth has been shown to help with restoring the gut lining, fighting food sensitivities, growing probiotics in your gut and helping to reduce general inflammation.  All that in one healing gem?  Yep!

I can’t stress this enough. It’s time to jump on the meat stock/bone broth healing train! If you only try one healing gem from today, make it this one. Try for 1-5 cups of stock a day. Work your way up and move on to bone broth when you’re ready. Many of these healing gems I’m mentioning today have a learning curve. If you’re stuck, or if you don’t know how to add any of these into your daily routine, don’t hesitate to get in touch. And if you need a recipe for meat stock or bone broth, feel free to email me at hello@karynhaley.com. I’m happy to share my recipes with you.

[26:39] # 6 Healing Gem: Your Morning Detox

Remember the turmeric and manuka honey we talked about earlier?  It’s time to start bringing these healing gems together.

Enter: The morning detox drink. 

Now, for the most part, I’m not a fan of detoxing, cleansing or fasting for mamas with Crohn’s or colitis is just too disrupting.  Our guts are screwed up enough, especially when we’re in a flare.  The benefit just doesn’t outweigh the risk. Cleanses and detoxes can be beneficial when you are in remission, but not during a flare.

But, in one area, I’m a huge fan of a so-called detox because it’s not really a detox like most of us think of. It’s more of a daily toxin releasing ritual that will benefit you, gently, every day.

And why do we do this in the morning?  Well, during the night as we sleep, toxins build up in our body and in our bones.  The morning is the perfect time to flush these suckers away for good.  Releasing toxins in this small but mighty way is good for your gut and good for your entire healing pathway.

The ingredients in your morning detox are key:

You’ll start with 1 glass of room temp to lukewarm water (no cold water here, you want it the temp of your body). Drink this and the ingredients I’m going to tell you to put in it after waking in the morning.  Before you put anything else in your body.

What you personally add might vary depending on your immune function and your level of inflammation.  Here’s some options.  You’ll want to work up to adding all of them and we’ll talk about how to do that.

The main ingredients in your morning detox drink:

1 glass room temperature water

¼-1/2 juice of a fresh squeezed lemon

¼ tsp ground turmeric

1 pinch of black pepper (do you remember why we’d add that? It enhances the absorption of the turmeric)

1 tbsp quality apple cider vinegar (with the mother) like the Bragg brand

1/2 tsp manuka honey

You already know the benefits of turmeric and manuka honey.  Let’s talk about the other key ingredient: Apple cider vinegar or ACV. 

Now ACV is not something I recommend to anyone in a bad flare or if you have ulcers in your mouth.  It’s an acid so it’s just too harsh on your system. Wait until the ulcers and inflammation calm down (and bone broth is a great way to do that) and then move into the ACV. You may need to start your morning detox with just water, lemon, and manuka honey.  Maybe when you begin you even just start with water.  Seriously.  Just drinking a glass of room temperature water upon waking gets your detoxification pathways moving and gets your body ready for proper digestion and absorption.

When you’re ready for it, ACV is going to be a God send for you. It’s amazing benefits include being antiviral, antibacterial (there’s that word again), antifungal and antiparasitic.  Bam!  Drop the mic. Talk about a healing gem!!!

ACV helps resolve low stomach acid and goes straight to the heart of your detoxification process. In a word, ACV is awesome.

Lemon is also a fantastic addition to this morning drink, #1 because of the flavor it adds and #2 because it is high in vitamin C so it helps boost your immune system.

So, how does this morning concoction taste?  Well, I love it!  But people tell me I’m weird.  I think it takes like a tart lemonade.  It’s different and it’s possible that in the beginning, you’ll more than likely tolerate it.  But I’m willing to bet that over time, you grow to love it just as much as I do.

Remember, take your time with this one.  Add in one ingredient at a time and do it when you don’t have mouth ulcers and are so inflamed that you ach all over. In cases like this, start with just water or water and manuka honey. That’s absolutely fine. You’ll move forward with more additions when you’re ready.

[33:34] Healing Gem # 7

We’ve made it and I saved the best healing gem for last.  It all goes back to that gut bacteria again. Healing gem # 7 is the ultimate gut balancer—it’s probiotics.  In capsule form, in yogurt, in other fermented foods, probiotics are vital for bacterial balancing and gut health.

When it comes to quieting our Crohn’s and colitis symptoms, we have to talk about your microbiome. According to the global healing center, the microbiome is “The collection of microbes that live in and on the human body.”  Our microbiome influences everything from our thoughts to our behaviors, to how our gut performs.  In fact, research shows that our microbial genes outnumber our human genes by a factor of 100:1.  Crazy right to think about all the critters (good and bad) just hanging out in our body.

In Crohn’s and colitis, one things for sure, our microbiome is out of wack and yes that’s the technical term. Probiotics in supplement and food form, can help to bring your own personal ecosystem back in balance.

Getting Your Probiotics from Food

Let’s talk about probiotic rich food first because ultimately, this is the place I want you to get all your probiotics from. Food, glorious food!!! Foods like kimchi, sauerkraut, kefir, tempeh (fermented soy), kombucha (fermented tea), yogurt, sour cream, and other fermented veggies like carrots or pickles, beans or any veggie you can think of in fermented form are the perfect sources for probiotic rich foods.

These foods are fantastic sources of rich bacteria to promote balance in your digestive system, but with the exception of yogurt, they may be a little too strong as a starting place for you. Sometimes we need to take a step back from probiotic food sources and start with probiotics in supplement form.

I have to go back to the doctor warning here.  I’m not a doctor, so it’s up to you and your doctor to figure out the best brand and dosing for you, but I do want you to go into your next doctor’s appointment armed with this information so here’s the deal.

Getting your Probiotics in Supplement Form

The two probiotics that have been researched the most when it comes to IBD are VSL #3 and Visbiome.  Both are very similar, and both are very potent. 

Let’s take a look at each one separately.

First up VSL #3. It comes in capsule and sachet form (which is just a packet with a powdered probiotic in it) dosing is exceptionally high ranging from 112.5 billion CFU’s (that stands for colony forming units, all the way to 900 billion CFU.

And let’s put this into perspective here. When you consider that most drug store probiotics are set at about 1 billion CFU’s, it just kind of blows your mind doesn’t it?

VSL#3 does have some added ingredients you’ll want to keep in mind if you are sensitive.  The main ingredient that can be bothersome is corn starch. There’s only minimal amounts, but if you are sensitive to corn, this isn’t the probiotic for you. 

Visbiome is again, very similar.  The dosing is the same.  The questionable ingredient in Visbiome is dairy.  Both sachet form and capsule form contain dairy and the sachets contain “natural flavors”.  These are two words, natural flavors, I really dislike in the ingredient world.  The ingredient natural flavors is not regulated by the FDA and therefore could mean anything.

If you are on the SCD, neither of these probiotics are legal so you’ll want to decide if taking them is right for you.

By and large though, these are the best offerings for probiotics if you’re intestinal flora is in a state of dysbiosis. And if you’ve got IBD, you better believe this is something for you to think about.

The 900 billion dose is prescription only so definitely talk to your doctor before you order any of this type.  These probiotics are potent, but sometimes they are the exact thing you need to get your IBD flare under control.

Other Probiotics Worth Considering

Lastly, I just want to mention a few other brands of probiotics that my clients have had success on.  These are not as potent, with CFU ranges in the 10-25 range, but they are also less expensive. Klaire Labs, Pure Encapsulations and for SCD mamas

Kirkman labs has SCD legal probiotics.

[42:23] So there you have it.

Seven amazingly healing gems every IBD mama needs to know about. Although there’s more to IBD healing than these 7, and that may include medication, other supplements, and lifestyle and dietary changes too, these 7 gems are crucial in getting you where you want to go with IBD remission.

Before we wrap up, let me tell you how you’re going to Do it Like a Mom with these 7 gems.

#1- start small, you don’t need to start all 7 tomorrow. Pick one or two that are calling to you. Start there. Gut healing is never a sprint, it’s a marathon and the one who finishes last is just a much a winner.

#2- with most of these gems, you’ll never start out with the full recommendation all at once. Our guts are extra sensitive, and we need to treat them that way. It’s not unusual to have a reaction when you start any of these, even though over time they may prove to be beneficial. Start at low amount and work your way up. Take meat stock for example. I mentioned that you can drink up to 5 cups a day, but I’d never tell a client to start there. We have to let our body get used to anything new. Remember the slow marathon and be the tortoise, never the hare.

#3- Because of this fantastic longer form show that a podcast gives (and I love that because I can’t ever seem to stop talking) I was able to go into more detail than I normally about each of these healing gems. But believe it or not, there’s even more to cover on each one. If you want guidance on how to best implement these gems, I’m here for you with my free 30 minute 1 on 1 consultation sessions. If you’re looking to find out more and want to hear how we can work with a step by step plan to put all these healing gems into practice in your life, go to the show notes, click on the link, and schedule a session with me today. I can’t wait to connect with you.

Alright mama, that’s a wrap on these 7 healing gems. You’ve got the info. What you do with it is up to you. I know you can do this. You’re already a rock star mama. Who better to take control, take the reins on your IBD than you? Keep me posted on how it’s going. I love connecting with you.

Until we chat again, I’m wishing you a cheeky and healthy IBD healing journey.

[46:47] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

Ep 14: The IBD Mom Gift Guide for This Holiday Season

What’s on your wish list this holiday season?

Do you even have a wish list yet?

Or is it more of the same this year—find out what your kids want, find out what your spouse wants, find out what your parents, grandparents, cousins, friends, neighbors and co-workers want—and oh, it’s December 23rd, what about me?

2020 has been a rough year, dear one. You deserve pampering just as much as everyone else.

And since we know that time is never on our side, I’ve curated the whole holiday wish list for you. I’ve got 23 “must have” holiday presents for you to choose from. And yes, you can ask for all 23 if you want!

In this episode, we’re taking a giant leap into the holidays. It’s just the inspiration you need to help remind you that the holidays are about you too..

We’re talking about:

  • Gifts that pamper, relax, and rejuvenate
  • Gifts created with gut health in mind, but still give you what you want without compromising the fun of the holidays
  • Splurge gifts every mom deserves

And so much more!

After the episode, your holiday list will be complete. No need to put yourself last this year. YOU—DONE. Now all you need is a clever way to slip the list to your partner!

Episode at a Glance:

  • [04:32] Get your hands on my complete IBD Mom Gift Guide with 23 “must have” wish list items for this holiday season
  • [05:03] Two amazing holiday gifts that will pamper your mind and your body and help you rejuvenate your soul
  • [09:22] Gut friendly goodness that’s good enough eat this holiday season and year-round
  • [17:42] A selection of gift ideas the whole family will enjoy
  • [22:10] Your worth a splurge! Hot gifts that bring out the ultimate in IBD decadence
  • [27:58] Healthy gifts that are full of year-round fun and function for helping your Crohn’s or colitis
  • [33:05] It’s time to Do it Like a Mom– do the holidays like only an IBD mom can
  • [35:07] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Get my free IBD Mom Gift Guide for the 2020 Holiday Season

Links for More Information:

The Anti-Inflammatory Effects of Yogurt on IBD

Treatment of Vitamin D Deficiency with UV Light

Far-Infrared Therapy for Autoimmune Disorders

Electric and Magnetic Fields

Enhancing Indoor Air Quality with Air Filters

Berkey Water Filters Reviewed

The Effects of Adaptogens on the CNS

How Can Reusable Produce Bags Help the Environment?

Vitamin D and IBD

Vitamin D and Covid-19

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

Welcome to the podcast my friend, I’m your host Karyn Haley and it’s time for The Cheeky Podcast for Moms with IBD.

[01:01] The holidays are upon us dear one. Did you think they’d ever arrive this year? In some ways, it seems like it was just March and I blinked out of a sweat pant induced coma and now it’s December and in other ways, it feels like March and the beginning of Coronavirus’ lockdowns in my area of the world happened 5 years ago. In any case, the holidays are here, time for decorating, gift giving, enjoying as much good cheer as you can muster, eating festive holiday food (gut friendly holiday food of course)… we all know the December drill. The holidays are about giving, but today, just for today, I’m going to ask you to think about you. Yes, you, you, you. Who deserves spectacular presents more than you?

OK, maybe a few people, but you rock mama. You’ve been through a lot this year, and before you get busy with what Santa is bringing for the kiddos, holiday cards sent to loved ones, and figuring out just how your socially distant and virtual family gatherings will work for your family this year, I want you to take a moment with me today and fantasize about just what might be in your stocking this holiday season.

It’s time to put YOU first mama!

As moms, we’re always last on the list to figure out what we want this special time of year, but today, I’m hoping I’ll get those wheels turning just for you mama. Take just a few minutes and allow me to make it as easier than ever to figure out what you want to be gifted this holiday with my IBD Mom Gift Guide to the 2020 Holiday Season. I’ve scoured the internet, scoured my cabinets for my favorite things, asked other IBD mom friends what they can’t live without and came up with a list of 23 gift items to pick from and put on your holiday list. You don’t even have to worry that you don’t have the time to think about what you want because I’ve got you covered. This list of 23 IBD mom holiday must have’s is broken up into 5 categories: Products that Pamper, Gut Friendly Gifts You’ll Love, Gifts for the Whole Family (see, we can at least give them a moment’s thought), Gifts Worth the Splurge, and Health and Wellness Presents.

In the interest of time, ‘cause describing just how wonderful each and every one of the gifts is, it would keep you here too long on a day when I’m sure you busy rushing in the holiday hustle and bustle, today on the podcast, I’ll be sharing my top 11 favorites. If you want to find out about the rest and get my complete IBD Mom Gift Guide to the 2020 Holiday Season, you can find it in the show notes or by going to karynhaley.com/gifts. That’s k-a-r-y-n-h-a-l-e-y.com/gifts

Are you ready to find out about some absolutely life changing fabulous gifts selected with you in mind mama?

Let’s dive in.

Products That Pamper

[05:03] First up is the category: Products that Pamper. I’ll be sharing two gifts in this category.

One of the best ways to pamper your mind and your body is by taking a relaxing, soothing bath. There’s nothing like a bath to calm your mind and help ease any aches and pains in your belly and other parts of your body. It’s a de-stress paradise. Now, baths are great all by themselves, but when you add just a couple pampering products to your bath, you take it to the experience to the next level.

IBD Mom Gift # 1

How about a bamboo bath caddy to house your essential de-stressors like candles, a book, maybe a kindle, a magazine, a luffa or a bath sponge, a cup of tea or a glass of wine. A bath caddy sits right over top your bath and puts everything you might need for the ultimate pampering bath, right at your fingertips. My hubby gave me my bath caddy for my last birthday and I now, I won’t take a bath without it. I’m addicted and you will be too. Depending on the bath caddy, you can expect to pay $30-60. I searched the internet and found a great deal for a gorgeous bamboo bath caddy from Wayfair. At the time of this recording, it’s on sale for $25.95. There’s a direct link to the caddy in your complete 2020 gift guide so go check it out there.

IBD Mom Gift # 2

Now, no ultimate pampering bath is complete without bath balms. Bath balms incite the senses with the way they fizz up and melt into the hot water, if you pick a good quality balm, they smell lovely and feel silky and smooth on your skin. Of course, many bath balms are filled with dyes, chemicals, and harsh perfumes. You know I would never recommend that to you. A while back, I was looking for welcome gifts to send to a new client I was working with and I came across this awesome set of organic bath balms made with essential oils, shea butter, coconut oil, and grapeseed oil. I knew if I was going to send it to someone, I had to try it out first (of course, right? Just doing my due diligence) so I bought the balms with a healthy dose of skepticism since I knew that not all products live up to the hype.

Well, these organic bath balms did more than deliver. They were pleasant smelling without being overpowering, they were silky without making my skin feel slimy—in fact—my skin felt smooth for the rest of the day after using these. I loved these bath balms so much and felt confident enough with the ingredients that I even let my 10-year-old use them in the bath. With bright, colorful swirls all over the balms, they were a hit with the kid set too. You’re going to love these organic, hand-made bath balms too. You can get them right at Amazon (easy peasy). When I looked over the weekend, six bath balms were only $11.99. With scents like Rainforest, Summer Dream, and Good Night… you are going to be hooked on these too. They’re the perfect gift from your kids or your spouse this holiday season. The link for these bath balms, of course is in your 2020 gift guide.

Gut Friendly Gifts You’ll Love

[09:22] Our next 2020 gift guide category is probably my favorite. It’s the Gut Friendly Gifts You’ll Love category. I’ll be highlighting 3 gifts in this category, but there’s lots more in your complete guide.

IBD Mom Gift # 3

Let’s start with the stuffer every mama will want in her stocking. Hu Chocolate. Have you heard of this company? The Hu in the brand’s name stands for human and that’s a great way to think of these chocolate makers. This company prides themselves on making the highest quality chocolate with the absolute best taste. The easiest way to describe their philosophy is by telling you what’s not in their products. There’s no gluten, no refined sugar, no dairy, no emulsifiers, no soy lecithin (something that’s in most candy bars on the market). It’s just filled with pure, no bull, real ingredients we can all pronounce.

Now, if you are on the SCD or the GAPS diet to help control your IBD, this a probably not the gift for you this holiday season, but make a note because as soon as your up ready, you’re going to want this delicious treat. If you are helping to control your IBD symptoms with a gluten or dairy free diet, even paleo, this is the ultimate treat for your holiday wish list. Although there are many types of chocolate that Hu sells like salty dark chocolate and hazelnut butter, I think my favorite flavor is their cashew butter. It’s rich and creamy and oh so scrumptious. Hu chocolate, the link to the website where you can get more information is in your 2020 gift guide.

IBD Mom Gift # 4

Next up, under the Gut Friendly Gifts category is a cookbook. Danielle Walker’s Eat What You Love: Everyday Comfort Food You Crave: Gluten Free, Dairy Free Recipes Cookbook. Now there’s loads of gut friendly cookbooks I could recommend. I love cookbooks and I have a massive collection of gut friendly options. One day, I’ll do a podcast on all the incredible one’s out there, and when I do, you can be sure that any of Danielle’s cookbooks will be on that list. This year, in the challenging year that has been 2020, there’s no better gut friendly cookbook to jump start your IBD healing than this cookbook with its focus on what we all need right now, comfort food. Even if you’re not a cookbook junkie like me, you’re going to love trying the recipes in this gem of a cookbook. I’ve enjoyed most of them, but if I had to pick a few of my fav’s, I think they would be the Chicken ‘N’ Dumplings Soup, Thai Yellow Curry, Everything Bagels, and Banana Chocolate-Hazelnut French Toast. Mmm, mmm. Who knew you could still eat delectable comfort food like this and heal your gut at the same time? When it came to reviewing this cookbook, Hannah J., a mom in our Gut Love Community told me, and I quote, “this cookbook changed my life.” Put this cookbook on your wish list, you won’t regret it. Links and details for the book are in your 2020 gift guide. Right now, Amazon is selling it for $21.97 (hardcover).

IBD Mom Gift # 5

Finishing up the highlights in our Gut Friendly Gifts You’ll Love category is a tea company like no other. Arbor Teas. If you haven’t incorporated tea into your gut healing plan, what are you waiting for? Tea (warm or cold) is an amazing addition to help when you are in gut healing mode, especially a certain type of teas known as adaptogens. These herbal teas not only taste great, but they have healing properties that can help your gut and other parts of your body. Herbal teas like holy basil, licorice root, peppermint, lemongrass, chaga, chamomile, and dandelion root can be woven in with other herbal blends at Arbor Teas and the result is a soothing, fantastic tasting tea that aids with healing. Arbor tea is all about organic, fair-trade, and flava. Selections of their teas (and they even have sample sizes) are a great addition to your holiday list. Since different teas have different prices, I can’t give you an exact price for the tea on their site, but a quick search of their prices showed teas starting at about 20 cents a cup. Definitely check out their website. Wait until you see how beautiful tea can be. The link for Arbor Teas is in your holiday gift guide or you can search them on the web.

There’s so many other Gut Friendly gifts You’ll Love in my 2020 holiday gift guide. I can’t wait for you to check out this category when you get your holiday gift guide at karynhaley.com/gifts

Gifts for the Whole Family

IBD Mom Gift # 6

[17:42] Moving on to the gift guide category, Gifts for the Whole Family, we have some great options here for when your whole fam deserves the best. Sure, you’ll benefit the most, by why not share the gut love with your family too. The first on my Gifts for the Whole Family category is the Instant Pot. If you haven’t purchased one of these yet, now is the time. There’s sales everywhere you look. I found a great deal on an I.P. at Target—this one has the all important yogurt making feature—regular price $99.99, now on sale for $45.99. Awesome deal right?

Just in case the I.P. is new to you, it’s essentially a pressure cooker with amazing features that allow you to cook flavorful meals (just like you would in your mama’s crockpot), but with the I.P. they cook in about 30 minutes, instead of 6-8 hours in the crockpot. Our family uses our I.P. several times a week for chicken dishes, tacos, soups, hard-boiled eggs, stews, and even gluten free oatmeal. I don’t eat the oatmeal because I’m grain free, but my family does and they rave about it in the Instant Pot.

There’s no better time to buy an I.P.—it’s a gift for the whole family.

IBD Mom Gift # 7

What else can you cook in your I.P.? How about our next Gift for the Whole Family from a company called Butcher Box. This truly is a gift for everyone in your clan and you can definitely cook the meat from Butcher Box in your new I.P. Often times, I work with clients who don’t have access to a quality farm where they can get grass-fed beef, heritage-bred pork, or free range organic chicken. Just a few weeks ago I was talking to my client Cassie. She was trying to find gut healthy, quality sources of protein, but she doesn’t live near a farm where she can buy these things and her nearest health food store is 45 minutes away. I mentioned Butcher Box to Cassie and she went straight to the internet to check them out.

Cassie ordered her first Butcher Box, selecting their mixed box so she could try all the different cuts of meat. Last time we chatted, she told me, “Karyn, my whole family loved all the meat from Butcher Box. My kids said they had the best burgers they’ve ever had before.” That’s awesome. My family has a Butcher Box subscription too and something my hubby loves is their wild-caught salmon. He says it’s the best he’s ever had.

Butcher Box, another gift the whole family will not only enjoy, but benefit from in terms of their health as well. Love it! Butcher Box has different plans depending on what cuts of meat you’re interested in so check their website or your 2020 gift guide for more details.

Holiday Gifts Worth the Splurge

[22:10] Ok, it’s time to get decadent mama. What would you wish for this holiday season if the sky was the limit? What would you splurge for? Now don’t get worried, we’re not talking about a new car of even one of those fancy $10,000 toilet that come with a heated seat, water sprayer, motorized automatic lid, UV light integrated to break down dirt, this one is self-cleaning, and deodorizing… have you seen these? One day, I’m getting one. Doesn’t our IBD bum deserve it? Anyway, I’m not talking splurges like these. I’m talking just a little over the types of gifts we’ve been chatting about so far and here’s a couple examples to get you thinking about how you can indulge just a bit this holiday season.

IBD Mom Gift # 8

Splurge #1 has to do with green cookware. We all want to cook healthy. We don’t want cookware with chemicals or toxins that leach into our food. Plus, when you’re on a gut healing diet like Paleo, gluten free, SCD, or GAPS, it’s not a good idea to share pots and pans with the rest of your family members. You can only get them so clean. I’ve seen many an IBD mama still have symptoms after continuing to use the same kitchen tools as her non-IBD family members. When it comes to gut healing diets, especially SCD or GAPS, I highly recommend your own cookware.

Over the years, I’ve been through more green cookware than I can count. I’ve bought green pans at target, Bed, Bath, and Beyond, Kolh’s… they’ve looked great in the store, but they never last long. Within a month, the “green” coating on the pan starts to chip and I’m back to square one, never saving any money because I’m always buying more pans. About a month ago, I finally decided I was done with this constant revolving door of green pans that don’t work and so this holiday, I did my research and due diligence until I found a green set of cookware I think I’m really going to love. It’s from a company called Caraway. Not only are these pots and pans green and durable, they come in super cute colors. I dare you to not find a color of this brand that matches your kitchen. I’ve done some asking around in the Gut Love Community and found a few of our moms who swear by this company and their cookware. Here’s hoping Santa remembers my Caraway cookware wish this Christmas. Right now, a set of Caraway cookware which includes a frying pan, sauté pan, saucepan, and dutch oven is on sale for $395. Not a bad price for a whole set of cookware. Links for the Caraway cookware sale are in your 2020 gift guide. Remember, that’s the guide with 23 suggestions for holiday gifts that are perfect for you, IBD mama. You can get the guide by going to the show notes, or karynhaley.com/gifts

IBD Mom Gift # 9

What’s another splurge you should ask for? It’s gotta be the smart mug by Ember. A smart mug is a tea or coffee cup that keeps your morning (or afternoon or evening) beverage warm at the temperature of your choosing, for up to 90 minutes, all with the touch of your smart device. Love that! How often has your coffee or tea gotten cold because you had to deal with the kids, or work, or had to go to the bathroom. The Smart Mug alleviates all this trouble. It comes in some really cute colors—I think the copper color is my favorite and right now, it’s on sale at Best Buy for $99.99. That’s a deep discount from the $130 I’ve seen it for before. Definitely a splurge worth asking for.

Gifts with Health and Wellness in Mind

[27:58] It’s time for our last category today, the Health and Wellness category. Our IBD is always with us, even in the holiday season. Why not ask for one of the Health and Wellness gadgets you’ve been hoping for. It’s a treat for your holiday that can help you all year round too.

One of the things IBD doctors usually pay close attention to is our vitamin D levels. It’s definitely a matter of concern since low levels of vitamin D have been linked to everything from colds to cancer. Vitamin D is especially important for IBDer’s because our levels are notoriously low. I even read a recent study with 216 participants with Covid-19, showing that 80% of these cases didn’t have adequate levels of vitamin D in their body. We’ve got to get our vitamin D levels up. I’ve definitely struggled in this area myself. I remember one lab study years ago finding my D level at 7. Just incase you aren’t familiar with number on D levels, you don’t even start to get into normal range until 30, and most functional medicine doctors like it to be more like 45. So 7, that’s drastically low.

IBD Mom Gift # 10

With vitamin D levels being so important, supplementation is something many IBDer’s do. One thing I’ve gotten into lately as well as supplementing is Light Therapy. A Light Therapy Lamp is another way to help increase your vitamin D levels and it can also help with seasonal affective disorder which is a mood disorder that affects many in the winter months when we get less sunlight. I love my Light Therapy Lamp. I use it daily and it has been fantastic for my D levels. Of course, this is one of those gifts you’ll want to check with your doctor about first, but if you get the go ahead from your doc, check out the one I’m sharing in your 2020 gift guide. It’s the same one I have, and the price is right for this holiday season.

IBD Mom Gift # 11

We’ve made it to our last IBD Mom gift suggestion for today and it’s another one for the health and wellness mama in all of us. Our last gift idea is a Far-Infrared Light. Have you heard of the healing benefits of an infrared sauna? They are fantastic to help promote a good night’s sleep, release toxins from your body, improve circulation, relaxation, and lowering inflammation. Ding, ding, ding… lowering inflammation and removing toxins sounds perfect for us IBD mamas doesn’t it?

The unfortunate thing about infrared saunas is their cost—like in the thousands. Definitely another option on my bucket list of “one day.” But while we’re waiting for the infrared sauna, we can still reap it’s benefits with a far-infrared lamp. They’re much more affordable and you can use your lamp to directly target the area where you need it most. I’ve used the very lamp I’m sharing with you in your 2020 gift guide for years and it’s been really helpful for me. Again, since this is in the health and wellness space, you’ll want to check with your doctor first, but if it’s a go, add this one to your Christmas list. It’s a winner.

That’s a wrap on your IBD Mom Gift Guide for the 2020 Holiday Season. Today we focused on 11 of the gifts from the list, but there’s 23 of them waiting for you, all at the click of your mouse. Head on over to karynhaley.com/gifts to get the complete list with links to all the best prices I found as of today. You can also grab that list by going to the show notes.

And now, let’s do it like a mom.

[33:05] This is the most important piece of information I want to leave you with today. No matter what’s on your holiday gift list, make sure you have one. Not just one for the kids, the cousins, your spouse, friends, and parents… Your list! You are deserving too and you don’t need to come last on the list. Mama needs some pampering too. Hopefully, some of the ideas we talked about today will get your gears turning on what’s possible for you. Make those wishes known to your family—drop a little note in your spouse’s hand or leave your holiday list on the refrigerator. And, of course, let me know what you ask for will ya? Email me at hello@karynhaley.com and tell me what’s on your holiday gift list. I can’t wait to hear from you.

Until we chat again, I’m wishing you a cheeky and healthy IBD journey!

[34:30] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

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