No More Worry You’re Doing it Wrong: Gluten Freedom in 5 Simple Steps

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You’ve made the decision to go gluten free. And I have to commend you because it’s a great decision. If you’re going to start quieting your Crohn’s or colitis symptoms with food, glorious food, then eliminating gluten really is your perfect starting place.

But now that you’ve made the decision to eat gluten free, how do you get started? That’s what this episode of The Cheeky Podcast for Moms with IBD is all about.

If gluten free is your destination, I’ve got you covered.

We’re talking about:

• Three, must know, facts about how the FDA treats gluten in the United States
• Your #1 resource for finding hidden gluten
• The ideal length of time to give your new gluten free life before deciding if it’s working
• What are your next steps if eating gluten free doesn’t work

And so much more!

After this episode, you’ll have everything you need to get started on your gluten free journey with the confidence and perseverance you need to make it work for you.

Episode at a Glance:

• [08:55] Beware of these whole foods that you might not think contain gluten
• [11:14] Three, must know, facts about how the FDA treats gluten in the United States
• [13:10] Why looking for the word “gluten” on food products doesn’t help
• [14:56] How ignoring the Nutrition Facts Panel is the key to gluten free food shopping
• [17:30] Your #1 resource for finding hidden gluten
• [19:55] Where all the naturally gluten free foods hang out in the grocery store
• [25:16] How meal planning can save you time and money as you start your new gluten free life
• [28:47] Picking your gluten free date is the best way to ensure you get started
• [30:20] The ideal length of time to give your new gluten free life before deciding if it’s working
• [31:58] What are your next steps if eating gluten free doesn’t work
• [27:47] The best way to take your gut healing journey to the next level

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Mentioned in This Episode

SIGN UP FOR THE FREE CROHN’S AND COLITIS MEAL PLANNING MADE EASY WORKSHOP HERE

Workshop going on LIVE July 22, 2021

DM me on Facebook for Your Hidden Gluten Ingredients List

The Gut Love Community

Episode 34: Who Else is Confused About Gluten?

Episode Transcript:

You’ve made the decision to go gluten free. And I have to commend you because it’s a great decision. If you’re going to start quieting your Crohn’s or colitis symptoms with food, glorious food, then eliminating gluten really is your perfect starting place.

But now that you’ve made the decision to eat gluten free, how do you get started? That’s what this episode is all about.

If gluten free is your destination, I’ve got you covered.

Gluten freedom in 5 simple steps, here we go!

[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]

[01:26] Welcome dear one, we meet again. I’m so happy that we’re sharing this time together. Crohn’s and colitis can be a monster, and here we are lifting each other up, talking about this invisible disease no one seems to really gets but us. I don’t know about you, but in my life, it’s rare that I find someone who gets what my life is like as a mom with IBD. I’m so grateful that we have this opportunity to connect today. Let’s use our time together to take big, bold IBD action steps!

Sound good?

So, something I know, when you make a decision as big as trying a gluten free diet, I know that you’ve given this a lot of thought. You’re sick and tired of being on the medication merry-go-round with little to no results. You’re IBD isn’t getting better. Toxic medication after toxic medication is offered to you as a cover up for your symptoms. All of the diarrhea, the abdominal pain, the bloating and gas after you eat, the soul sucking fatigue, and the treatments that give you with nasty side effects, leave you feeling that you’re never going to be the mom you know you can be and deserve to be.

And I know something about the way you’re feeling because I felt exactly that way back in 2007 when I started planning my gluten free journey. Man was it tough back then. No one knew what gluten meant, I didn’t know what gluten meant. I had never heard of it before. It was rough navigating this new world.

In this episode, our focus is on how to get started when you already know what gluten is and why it’s a good idea to remove it from your diet. But if you’re still thinking about the what and why of gluten, I highly recommend you go back to episode 34: Who Else is Confused About Gluten? That’s the episode where I start at the beginning and lay out exactly what gluten is and why you want to avoid it. You can think of that episode as part I and this episode as part II on your way to gluten freedom. Both episodes do stand alone, but together they are golden.

Before we move into my 5 step plan, the “how” on your road to gluten freedom, let me give the gluten free 10 cent tor. You’ll want to go back and take a full listen to episode 34, but this is at least the gist.

THE WART-NOSED WITCH YOU WANT TO STAY AWAY FROM.

The biggest thing I want you to know about gluten before we get to your 5 steps is that gluten and IBD just don’t mix. I’m not going to sugar coat it. You know I’m a straight shooter so I’m telling you straight, no cap. Out of the hundreds of IBDer’s I’ve had the pleasure to meet and chat with in the gut love community, I’ve rarely met someone who’s rockin’ their IBD remission on gluten.

And that might sound like really bad news to you, but I prefer to actually look at is as a positive. If you remain gluten free—and it’s so much easier today than ever before—look at the life you can have! Less gut pain, less trips to the bathroom, less bloating, less gas, less painful joints and skin rashes, etc, etc… Powerful stuff.

Remember that gluten is a protein found in wheat, rye, barley, and other grains. Like I said, gluten and IBD don’t mix. Think of gluten as the wart-nosed witch. And it’s the food grade equivalent of white school gluten—all sticky, gooey, gelatinous, and generic. And the gluten of just 50 years ago, isn’t the gluten you’re ingesting today due to farming practices to yield more and grow faster crops. Wheat and other glutenous grains are not your friend.

[06:17] Gluten can create so much damage to our intestine that we flare up, and worse, it can then move into our bloodstream and inflame our joints, our skin, and even our brain. Gluten has been linked to brain fog, lack of focus, anxiety, depression, ADHD, headaches, even neurological challenges like dementia and Alzheimer’s.

OK, that’s really the reader’s digest version of your gluten free why not, but enough to catch you up so we can move on to the how. After listening to this episode, head over to 34 for the complete picture. You’ll be glad you did.

YOU’RE COMPLETE GLUTEN FREE PLUGIN PLAY SYSTEM.

Now, I don’t know about you, but I’m a sucker for a system, a framework, a step-by-step guide, a tutorial. Just give me the steps so I can “have at it.”. Gluten freedom in 5 simple steps is a complete plug-in play system, so follow it to a T, and you’ll be moving on to gluten freedom in no time.

Step #1: Know what you’re looking for.

[07:34] Knowing what gluten is, doesn’t always hep you know how to look for it. And knowing what to look for is all about reading the food label. We’re going to get there, I’m going to get you all set up for what to look for on the food label, but I also want you to be able to find gluten if the food doesn’t have a food label so let’s start there. If there’s no label, the best thing to remember is that food in its whole and natural state doesn’t contain gluten.

We’re talking plain fruit, plain vegetables, plain protein (beef, chicken, turkey, pork, fish, and seafood). Eggs are gluten free, plain butter is gluten free, plain oils (without any seasonings) are gluten free. Plain milk and other dairy products are gluten free, plain unseasoned nuts and seeds are gluten free. And there are some grains that don’t contain gluten either like rice and quinoa. See a pattern here? Plain, unmarinated, unseasoned, unflavored whole foods are gluten free.

BEWARE OF THESE HIDDEN SOURCES OF GLUTEN.

In some cases though, even with whole foods, I want to you be wary. Like yogurt, which is a dairy product, is gluten free, but topped with granola, not gluten free. Some yogurt flavorings contain gluten. Plain meat is gluten free, but pre-marinated or pre-seasoned meat may not necessarily be gluten free. Often times, it isn’t. A block of plain cheddar cheese, gluten free, but store bought shredded cheese in a package is often not gluten free because they add flour as an anti-caking agent to keep the shreds from sticking together. Veggies without dip or salad dressing is gluten free, but add the dip, and now you’re likely getting glutened.

See how adding in one ingredient to your plain, whole food can change everything. That doesn’t mean you have to eat everything plain. Hell to the no! It just means you either need to read the label and look for the words gluten free, or add your own seasonings at home. There’s amazing flavor you can add with your own seasonings. Eating GF can be amazingly flavorful and delish. In fact, I’m willing to bet a whole new world of flavor is just around the corner for you. Just you wait and see.

In step #1, we found out what to look for. In step 2, we go looking for it.

FORGET TH BEAR HUNT, WE’RE GOING ON A GLUTEN HUNT.

We look for it by knowing how to read food labels. We become a gluten free super sleuth. You already know how to look for gluten when there isn’t a label, now we tackle looking for gluten when there’s a label attached, and that label on our packaged, box, or canned food, unfortunately, that label is meant to confuse us.

When it comes to food labels and gluten, there’s three things that are most important for you to know to break through the confusion about what contains gluten and what doesn’t.

#1: In the United States, gluten-free food labeling is completely voluntary. This is not the case in every country, so if you don’t live in the U.S. you’ll want to check what your countries regulations are for transparency with gluten containing foods. But in the U.S., there is no FDA (food and drug administration) mandate that requires a product to say it’s gluten free. So just because a product doesn’t say gluten-free doesn’t mean that it isn’t. For example, you don’t typically see the words gluten free on a carton of eggs, but they are naturally gluten free. But, #2, if the product does say gluten-free you can be sure that it contains less than “20 ppm of gluten” and trust me when I tell you that’s pretty low. For most people who are gluten-free including Celiac’s, that is usually low enough.  #3: The last thing I want you to know about reading food labels is that the FDA does not require a front label of a product to say that it contains gluten.

If this doesn’t clear things up for you yet for guaranteed gluten free shopping, don’t worry, we’ll get there. Understanding gluten and food labeling is a tricky task. That’s why knowing how to read a food label is about the most important thing for us to talk about. You just can’t go 100% gluten free unless you understand food labeling.

WHY THERE’S NO POINT IN LOOKING FOR THE WORD “GLUTEN.”

So right about now, you might be thinking, can I just look for the word gluten. Well, no, because remember, food manufactures aren’t required to tell us that their product contains gluten. In fact, they pretty much never do. The ingredients, though, never lie. That’s why it’s up to us to be gluten free super sleuths to know if an ingredient has gluten in it. For example, ingredients like Brewer’s yeast, semolina, spelt, and dextrimaltose all contain gluten. When you know which words = gluten, you’re living the life of gluten freedom.

Let’s talk about how we do this.

[14:57] It all starts with food labels. We need to understand that a food label has three parts. And when I’m talking about “food labels” I’m talking about the nutrition facts panel. That’s the food label I’m talking about. It might be on the side of the product, it might be on the back of the packaging… it’s there somewhere because the nutrition facts is required by the FDA (the food and drug administration) so just move the box or package or can around until you find the nutrition facts.

There three distinct parts of a food label and they include the nutrition facts panel, the ingredient statement, and the Allergan statement. Most of us are taught to read the nutrition facts panel where you see how much fat or carbohydrate, salt or sugar a product contains, but when it comes to gluten, I’m going to tell you to ignore that part. The two parts we are most interested in are the ingredient statement and the Allergan statement.

The first place you’ll always go to look for gluten is the Allergan statement. It is at the bottom of the nutrition facts panel. One of the allergens that the FDA requires be listed there is wheat. If you see the word wheat in the allergens statement you know that this product contains gluten. And you’re going to step away from the package.

YOUR #1 HIDDEN GLUTEN RESOURCE.

Now I wish that this was a full proof way to avoid all gluten but unfortunately, as we’ve learned, gluten comes in many forms. It’s not just found in wheat. So after you look at the allergens statement, it’s time to look at the ingredient list. Check for obvious sources of gluten like wheat and barley and rye, but also look for that hidden gluten that I just mentioned. Those words that don’t say gluten, but they mean that there’s a gluten in the product. Now there are way too many hidden gluten words for me to tell you all of them on this episode, but I do have a complete list. If you want a copy of my Hidden Gluten “Never Eat” Unsafe Ingredient List, feel free to DM me on Facebook and I will send a copy your way. On Facebook I am @TheIBDHealthCoach.

I love chatting with you over there on my new Facebook page so hit me up and I will be happy to send it your way. @TheIBDHealthCoach.

Now that you know how to read the food label to check for the obvious and the not so obvious gluten, it’s kick step 2 (looking for gluten) into high gear. It’s time to put your newfound knowledge into practice. Let’s start with your pantry. Look at all of your boxed, packaged, and canned foods. Check out their labels and see what contains gluten. You’re going to be really surprised at all of the pantry foods that contain gluten. Ones you never even suspected.

Soy sauce? Yep, contains gluten. Most salad dressings? Yep, contains gluten. Teriyaki sauce? Yep, contains gluten. Now that’s not to say that we can’t find gluten-free version of these foods. There is gluten free soy sauce, it’s called tamari. There’s lots of gluten-free salad dressings out there, you just have to know where to find them. When we start to look for gluten free alternatives, we see that they are everywhere. We just have to know where to look.

Once you accomplish a pantry clean out, it’s time to go to the grocery store. Step #2 is all about going out and looking for it, gluten free food that is, so go for it, take a trip to the grocery store and start checking out different foods. You don’t have to buy anything during this trip, this is more of a reconnaissance to see if you can find foods that don’t contain gluten. Remember, your best bet is going to be looking for foods that are naturally gluten-free. And those are the foods that I mentioned earlier. The vegetables, meats, fruits, nuts, seeds, eggs, and yogurt. Food that’s in his whole and natural, plain state is usually gluten-free.

THE POWER OF THE PERIMETER.

[19:55] This is the kind of food that doesn’t come in a can, a package, or a box. This is the kind of food you find on the perimeter of the grocery store. Try to stay here as much as possible and there will be no second-guessing whether a food has gluten in it or not.

When it comes to the grocery store isles, the boxes, the cans, the packaging, always look at your food label. You now know how to read it. So, look to see if it contains gluten. If it does, you know it’s time to step away from the package and move on to something else.

I want you to come back from your reconnaissance mission with a sense of pride because you did it mama. You took an amazing step, the knowledge building step. What’s that they say about knowledge and insight? It’s half the battle.

Step 2 to gluten freedom, done.

In step #1 we found out what we were looking for, and step #2 we went looking for it, now in step #3 it’s time to make a plan for gluten freedom.

MAKE A PLAN.

Will you go all in or maybe dip a tow in and go gluten-free meal by meal? Maybe this week you’ll try breakfast, and next week you’ll add lunch and so on. There’s no perfect way to do this and going all in doesn’t necessarily mean you’re more committed than the folks who take the dip a toe in approach. Remember when it comes to healing our IBD, we have to match our symptoms and our lifestyle. Keep your lifestyle in mind when you’re deciding what you want to commit to and how long you want to take to commit.

The planning step will also involve your family. Is it just you going gluten-free or is the whole family going for it as well? Going gluten free is healthy for everyone so there’s no reason why everyone in the family can’t go gluten-free with you. It’s really a personal choice and of course it involves that lifestyle component again. Do you have time to cook separate meals for different family members? Will you feel more supported if family members are doing the gluten-free life with you?

I know what you’re going through here because I remember not that long ago trying to make this decision for my family as well. Most of the food we have in our house is gluten-free, but occasionally some pasta or bread with gluten in it will make its way into our house. I don’t intentionally make things that have gluten in it, but I also don’t want to make everyone feel resentful of my diet. I try to walk a fine line and stick with things that are naturally gluten-free. That way no one feels like they’re missing out.

I remember my client Penny telling me that when she decided to go gluten-free, they had a big family meeting to talk about it. Penny had teenagers and she really wanted to get their opinion before she brought all gluten-free food home. To her surprise, Penny’s teenagers said they really wanted to support her. Plus, they were really into sports and being physically fit so they thought that it might be a good idea for them to try as well. That’s what worked for Penny’s family. Everyone’s family is different but it’s good to take some time in the planning phase to figure out what works best for your family situation.

MEAL PLANNING IS KEY FOR GLUTEN FREE SUCCESS.

Once you decide whether you’re going to go all in on day one or take the escalator approach down to the finish line, and you decide whether your family will eat gluten-free with you or if it’ll just be you riding the gluten-free train, it’s time for some meal planning. It’s time to figure out what you’ll be eating and when for at least the first week I’d say. Deciding on the meals you’ll eat, the ingredients you’ll need for the meals you want to make, making a list for the grocery store, heading to the grocery store to buy what you need (you already did the reconnaissance so this should be fairly easy), and then coming home and meal prepping those meals because that’s what’s going to save you time and money in this whole gut healing adventure that you’re a part of now.

[25:16] Don’t let the whole meal planning part of your new eating plan overwhelm you. This is the place I see many moms stop, but it can be done. If you’re completely new to meal planning on an IBD eating plan and if you want to get a jump start on the meal planning part of eating gluten free (the deciding what to eat, figuring out the ingredients, meal prepping it all)… if you want some help figuring this out just a little bit faster (and you’re listening to this episode in real time), I want you to know that I have a brand-new live training all about Crohn’s and colitis meal planning made easy.

And it’s all going down tonight. July 22, 2021, at 5 PM EST. If you want to join me live for my meal planning workshop, all you have to do is go to karynhaley.com/mealplanning. That’s karynhaley.com/mealplanning. A replay will be available so if you aren’t able to join us live, still sign up and I will send a replay your way. I hope you’ll join me live though because there’s just a wonderful energy that happens in the live exchange and you’ll also be able to get your questions answered in real time. And one last reason to join live is that today is my birthday, so I am giving away some extra special bonuses for everyone who shows up live. The Crohn’s and Colitis Meal Planning workshop happening tonight. Hope to see you there.

OK, so you gluten-free goddess, you know what you’re looking for when it comes to gluten and you have gone to look for it. You’ve also made an amazing plan that includes how you go about it, will the family join you, and you’ve done all the meal planning and meal prep and you’re ready to start eating gluten free. What’s next?

TIME TO TAKE THE GLUTEN FREE PLUNGE.

Step #4 is next. And Step #4 on your gluten-freedom plan is to go for it, dive in. Whatever diving means for you. So many people that I see start a gut healing diet like gluten-free with gusto, only to quit a few days later when they don’t see results. We know that Rome wasn’t built in a day, and neither was your gut health. Going gluten free isn’t the kind of thing where you wake up after a week and say oh my goodness I am healed! So, when you dive in, dive in for the long-haul.

When you follow the steps that I’ve laid out for you today, you’ll be prepared to start your gluten-free life. And preparation is really the name of the game when it comes to sticking with a gut healing diet. Those who go in knowing exactly what gluten is and where to find it, those who prepare their weekly menu ahead of time, and meal prep ahead of time are much more likely to be successful in the long run.

When will you dive into gluten freedom? Go head, think about it right now while we’re chatting. Tomorrow? In one week? In one month? When will the time be right for you? And don’t just say a season or a month, I want you to pick the day out. August 1 has a nice ring to it doesn’t it? Or maybe you feel like the kids need to be back in school before you can commit, that’s OK. How about September 1^st?

Are the wheels turning? Did you pick a day? Awesome, now put that date on your calendar. All you need to do to make that your reality is go through steps 1, 2 and 3 before that date. You can do it, remember get in touch if you want some help. That’s what I’m here for.

OK, last step, step #5.

You’re rocking that gluten-free life. You’re all in. You’re not cheating, you’re giving it your all, the kinks have been worked out and you are feeling really confident about planning, cooking, and eating gluten-free.

It’s time to assess.

[30:20] Ideally, you’ll give gluten freedom a minimum of three months before you take a look at how it’s going. Now, I wouldn’t expect miracles in three months, but hopefully you will see some improvement in how you feel. Researchers tell us that gluten can stay in the body for up to six months, but the three-month mark is a great place to just step back and ask yourself, how’s it going?

Do I have any less diarrhea?

Do I have less bloating and gas after mealtime?

Do I have more energy, less headaches or brain fog?

Did the skin rashes clear up?

The answers to these questions or questions like these will help you determine if gluten-free is worth continuing to help keep your gut symptoms and you’re beyond the gut symptoms in check.

WHAT IF YOU SAY, “YES!”

You might say yes, I feel fantastic. I feel the best I’ve ever felt in my life! If that’s the case, you’re going to keep rocking your gluten-free life. You’re going to feel really grateful that you stumbled onto something that can really protect your health and ensure your gut loving future.

Or, although it’s highly unlikely, you might say nope, this didn’t really help me at all. I gave it a fair shot, I didn’t cheat, not even once, but it just didn’t help me. Know that this is not the end of the line for you. There’s so many healing mechanisms when it comes to Crohn’s and colitis. Keep searching and keep trying new things within the food, lifestyle, mindset realm because I know that there is a path out there for you.

And if you’re like many of my clients, you’ll say to yourself wow, this gluten-free life is helping me. I’m not exactly where I want to be, but I do see some benefit. I wonder what else I could do to help me feel even better. What can I combine with living gluten-free to help me feel even better?

IS IT TIME TO MAKE TWEAKS TO YOUR WHEEL OF WELLNESS?

I’m not gonna lie to you mama, Crohn’s and colitis are both a complicated beast. There isn’t usually one healing fix. Using a gluten-free diet can be life-changing, but it usually is one spoke in your wheel of wellness. I’ve talked about your wheel of wellness before on this podcast, but we all have this invisible wheel rolling along beside us as we move about our life. This wheel has many spokes on it, just like a bike wheel. One of those spokes might be eating gluten free, another might be some type of daily movement, another might be you’re a doctor, another for meditation or another spiritual practice, and another might be a health coach like me. Healing takes a village and your wheel of wellness gives you a village of health.

Step five in your gluten freedom plan gives you the power to assess where you’re at with your wheel of wellness, to add spokes when you need them and change out the spokes that are no longer serving you.

Step #5, assessing where you’re at is a step you’ll come back to over and over on your IBD journey. I’ve had Crohn’s for 34 years and I’m constantly coming back to step 5, making tweaks and moving forward again.

I wish I could tell you that going gluten free is the cure for Crohn’s and Colitis. The truth is, it’s not a cure, but it definitely can be a game changer. Let it be a game changer for you when you follow these 5 steps.

[34:38] Let’s go over them one last time.

Step #1 Know what you’re looking for (know what gluten is and where it hides).

Step #2 Go looking for it (in your pantry and in the grocery store) and that all starts with knowing how to read your food label.

Step #3 Make a plan (a plan that includes not just your symptoms but your lifestyle, one that takes your family into account, and one that includes meal planning)

Step #4 Dive in with gusto and give it your all, no cheats

Step #5 Asses (not after 3 days, not after 1 week, but after a minimum of 3 months of consistently being gluten free- not cheats). Make tweaks to your wheel of wellness and keep moving forward to keep IBD in its place.

Remember my dear friend, if you want to join me live tonight to learn more about how you can take your gluten free diet to the next level and get results faster with meal planning, there’s still time to register for my Crohn’s and Colitis Meal Planning Made Easy Workshop. It all starts at 5pm EST. The link to register is in the show notes or you can go to karynhaley.com/mealplanning.

Hope to see you there.

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

[36:52] 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.

I Cheated on My Gut Healing Diet. Now What?

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Gluten free, SCD, Paleo, Dairy free, GAPs… many of us follow some sort of restricted diet to help quiet our Crohn’s and colitis symptoms.

In many cases, diets like these are game changing. They help us digest and absorb the nutrients in our food better, so we then have more energy, less gas, pain, and bloating, less blood on the toilet paper or in the toilet bowl. And diets like these can keep us from using the bathroom 3, 4, 10, 20 times a day.

Results like this are massive when we have IBD. We’d do anything to stay in that place. That’s why when these diets work, we tend to stay on them.

Unless we cheat.

And it’s that cheating part (intentional or unintentional) that we’re going to cover today.

We’re talking about:

• A cautionary tale of what can happen on your IBD eating plan after the pandemic
• When well-meaning friends send you down a dark, cheating path
• The biggest factor in deciding what to do after you cheat on your gut healing diet
• The one tool you’ll definitely need if you decide you want to intentionally cheat on your IBD diet

And so much more!

After this episode, you’ll know the best methods to try for every type of Eating for IBD cheating you may encounter.

Episode at a Glance:

• [02:05] All the deets on my Crohn’s and Colitis Meal Planning Made Easy Workshop
• [05:45] A cautionary tale of what can happen on your IBD eating plan after the pandemic
• [09:55] When well-meaning friends send you down a dark, cheating path
• [11:45] The intentional cheater finds out what foods work and what doesn’t work for her
• [12:45] The biggest factor in deciding what to do after you cheat on your gut healing diet
• [14:17] What to do when picking up where you left off is not an option
• [18:18] SCD embarrassment, shame and guilt
• [20:45] A dairy cheat vs a gluten cheat (which is worse?
• [22:42] The one tool you’ll definitely need if you decide you want to intentionally cheat on your IBD diet
• [25:18] What to do when you feel stressed, anxious, or depressed about cheating
• [27:47] The best way to take your IBD healing journey to the next level

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode

SIGN UP FOR THE FREE CROHN’S AND COLITIS MEAL PLANNING MADE EASY WORKSHOP HERE

Workshop going on LIVE July 22, 2021

MESSAGE ME ON FACEBOOK HERE TO GET YOUR YOUR FOOD-MOOD-POOP JOURNALING SYSTEM

Episode Transcript:

Gluten free, SCD, Paleo, Dairy free, GAPs… many of us follow some sort of restricted diet to help quiet our Crohn’s and colitis symptoms. In many cases, diets like these are game changing. They help us digest and absorb the nutrients in our food better, so we then have more energy, less gas, pain, and bloating, less blood on the toilet paper or in the toilet bowl. And diets like these can keep us from using the bathroom 3, 4, 10, 20 times a day. Results like this are massive when we have IBD. We’d do anything to stay in that place. That’s why when these diets work, we tend to stay on them.

Unless we cheat.

And it’s that cheating part (intentional or unintentional) that we’re going to cover today. What do you do after the cheat?

Here we go!

[01:55] Hey there mama! I’m so happy we’re here together today. We’re diving into a juicy topic and I know you’re going to love it and benefit from it.

Before we get started, I have some hot off the press news to share. I want to tell you that I’ve got a brand new free training that I created just for you. It’s called the Crohn’s & Colitis Meal Planning Made Easy Workshop and it’s going to change the way you eat for your IBD. This workshop is all about how you can save time, money, and stay on track while you successfully use food to heal your gut.

Can I get an amen?

As moms with IBD, we all need that. We need sanity surrounding mealtime. This is a LIVE workshop. I love doing it live so I can be going through it right there with you and you can get your questions answered in real time. And this workshop is extra special for me because it’s all going down on my birthday, Thursday, July 22^nd (2021) @ 5pm EST. If you’re interested in joining me to lessen your eating for IBD load, and you want tips that can reduce your stress and the time spent in the kitchen, you’re going to want to join me. The link to register is in the show notes or you can go to karynhaley.com/mealplanning to sign up.  Because Crohn’s & Colitis Meal planning Made Easy is taking place on my birthday, I’ve giving away some special surprises and bonuses to everyone who shows up live. I can’t wait. It’s all happening @5pm EST on July 22^nd. Register in the show notes or go to karynhaley.com/mealplanning.

OK, let’s talk about cheating… (dun, dun, dun, dun)

CHEATING HAPPENS.

Let’s face it, cheating happens. It might happen when we go to a family member’s house for dinner or when we travel or eat out at a restaurant. It might even happen in your own home. Sometimes we get glutened or grained when we’re out. In many cases, we don’t plan it, we don’t bring it on ourselves. It’s an accident, but it happens. I’d like to always give you the benefit of the doubt and say it always happens by accident, but as we know, sometimes cheating on our gut healing diet is intentional. We know what we’re doing. We know there might be consequences, but in that moment, the temptation is just too great.

We do it, consequences be damned!

I can tell you right now that you can stop beating yourself up because it doesn’t matter whether it’s intentional or unintentional, cheating happens. Which might make you wonder, what do I do when I cheat? Do I need to take a step back to an earlier step on my diet? And if so, how far back? In cases of the SCD and GAPS, do I need to go back to the introductory diet? What if I feel awful after I cheat or if it sets off a flare up? Or, a scenario we don’t talk about that often– what if I cheat and I feel fine? Do I still need to take a step back?

So many good questions and we’re going to answer all of them today.

A CAUTIONARY TALE OF AN SCDer AFTER PANDEMIC LIFE.

[05:45] I have a client with Crohn’s named April. She started the SCD (the specific carbohydrate diet), during the pandemic quarantine. She wasn’t going out anywhere, she had the time to cook all her food at home… and April saw results. She was moving along swimmingly for about four months, until her part of the world started to open up. Now, April is back to work, she accepted invitations to go to friend’s houses, she enjoyed gatherings with her family at their homes and it was getting really challenging for April to stay on the diet. Before, she was in her own gut healing bubble, but now she had to figure out how to bring SCD out into the world. And for April, this didn’t go so well.

At a family gathering, April’s siblings, mom, grandmother, and other relatives struggled to understand her new diet and she didn’t really know how to explain what she was going through to them. She was the only one in the family with Crohn’s. No one had ever eaten any special diet.

April felt singled out and alone at a gathering of healthy people. She decided to try just a little bit of her grandmother’s matzo ball soup that contained gluten and grains because she thought a few bites wouldn’t hurt. And that turned into potato latkes and the delicious bread her aunt always makes for family gatherings. For a little while, April was thinking she was going to get away with it. Afterall, it was just a small cheat. But 30 minutes later the cramping, bloating and diarrhea hit April like a ton of bricks. April spent the rest of the gathering upstairs in the bathroom feeling guilty, ashamed, and alone.

If you’re on a special diet to help your Crohn’s or colitis, you’ve experienced a situation similar to April’s. We all have. Especially in those early days of a diet when we’re still trying to figure it out for ourselves. It’s a really tricky time and one single misstep can take you down fast.

WHEN A WELL-MEANING FRIEND DOES YOU WRONG.

When I was new to SCD, I remember I had a good friend who wanted to make a meal for me. She said, “Send me the recipes and I’ll make a whole meal for us to share together. I know you’re going through a lot and I want to be there for you.” I thought about this for a long time. It was such a kind invitation from my friend. But I knew that it could be risky. Even with SCD recipes, it could be a disaster. But I wanted to show my friend how grateful I was for her support, so I said yes. I didn’t want to offend her or make her feel like I didn’t trust her. I gave my friend the recipes and hoped for the best.

My friend tried so hard. She made those recipes just as I had instructed. I ate every last bite with delight and so much gratitude for this amazingly kind gesture. And I got through the first few hours no problem. I felt really great after eating her food. I didn’t have any inkling of trouble until I got home when my belly started rumbling and gurgling. I could feel everything that I had just eaten rounding its way through my colon. It all had to come out, and it definitely did. For three days, it came out.

[09:55] It turned out that two of the recipes included bone broth. My friend had bought the bone broth at the store thinking bone broth was bone broth. But unfortunately, the one she used had some additives and artificial ingredients. And I was really sensitive to those ingredients.

After a few days of nonstop trips to the bathroom, my belly flip-flops subsided and I started to feel better. It was a rough few days, but before this all happened, my belly was in good shape. I was in remission. So, I was able to get back on track rather quickly.

WOULD ANYONE INTENTIONALLY CHEAT?

What did I do to get back on track? I’ll tell you in just a minute, but first I want to share one last story with you. This is the story of my client Casey. I didn’t meet her until she was on the Paleo diet for two years. Casey was doing really well. She had maintained remission for over a year and she felt really great. Casey wanted to enlist my help so she could intentionally cheat. She wanted to see if she could start eating foods that weren’t on her eating plan. Casey and I worked for a few months to figure out what her body was ready for and what it just wasn’t. Quinoa, dairy based kefir, and basmati rice… definitely a go. Sourdough bread and oatmeal… definitely not a good option for Casey.

Yep, she was intentionally cheating to see what would happen. She was in a healthy place with her ulcerative colitis, and she wanted to see what would happen. She wanted to expand her diet, she wanted more variety and fun in the food she was eating. There were a lot of things Casey was able to add in because enough intestinal healing had taken place over a period of time. She was rocking her Paleo life and it was time to cheat and see what happened.

Two of the stories I shared with you have to do with unintentional cheating and one of them is an intentional cheating story. But it really doesn’t matter whether the cheating is intentional or unintentional. And for the most part, it doesn’t even matter how long you’ve been on your eating plan. When it comes to cheating on a gut healing diet, what matters is the state of your illness, how you feel, and how long you’ve felt that way. That’s what will determine ultimately how the cheating will affect your body.

APRIL’S STORY GOES FROM BAD TO WORSE.

Let’s go back to April, remember she’s my client with Crohn’s who got caught up in the moment at a family gathering. I told you that April had a really challenging time after she ate food that wasn’t on her eating plan. But what I didn’t share with you yet is that the incident I told you about set off a cascade of behavior for April. She really wanted to commit to her eating plan, but she just kept being put in situations where she got uncomfortable not eating the food that was offered. She went out to a restaurant, she went over to her friend’s house for dinner, she traveled and didn’t bring her SCD legal food with her.

That one event set in motion a series of negative events for April. Even though she was feeling terrible at the time, definitely in flare mode, diarrhea, bloating, gas, lots of abdominal pain, arthritis, blood in the toilet, lots of brain fog and trouble concentrating… she just couldn’t figure out how to get back on track. April lost her way.

This is about as big as a cheat gets. April’s cheat that went on for a few months. April knew that she was not eating in accordance with her gut healing diet and it was the reason she was feeling so awful, but she just couldn’t get back on track.

For April, just starting the SCD again, picking up exactly where she left off, was not an option. April’s intestinal system was in a precarious place. She needed drastic food action and possibly medication to get her flare under control and get back to where she was in her first few months on the diet.

Because so much digestive repair work needed to take place, I recommended that April go back to the beginning, intro and all. On the specific carbohydrate diet, the introduction diet is a very special place. It’s a place of immense digestive lining repair. It’s a place of true healing that will last for a long time if it’s done right. It’s a sucky few days, no doubt about it, but it is just so powerful and it’s a place to go when you have seriously gotten off track.

After completing a few days on the intro diet, April had a choice to make. She could go back to where she was at before she went astray on the SCD and see if that powerful phase was enough to bring her gut into balance, or she could start again in the beginning stages and start to work her way through again.

ARE YOU AND APRIL SIMILAR?

If you’re thinking that April sounds like you, because you’ve been on an eating plan, and it doesn’t have to be the SCD. It could be a gluten-free diet or a dairy free diet, the diet itself doesn’t matter. If April story resonates with you because you’ve taken some time off your gut healing diet and you’re thinking about how to move forward in the best way possible, you’ll have to decide what works best for your symptoms and your lifestyle.

Decisions like this always go back to your symptoms and your lifestyle. How bad are your symptoms? Do you feel like you could tolerate going way back in time again? Do you have the time in your life right now to put in the energy that it might take to get completely back on track?

For April, the decision was really easy. She knew that on her first four months on the SCD, she felt fantastic. She knew it was working for her. She knew if she started again and went through the stages again, she would be in a good place. So, April went back to the intro, and then she started again. It was about a month ago and so far, April is doing really well.

And especially for April, and this might resonate with you as well. Looking at what caused this in the first place. Why did she intentionally and consistently cheat for so long? I told you that when April started her diet, she was in a quarantine bubble. She wasn’t engaging with other people and the diet was easy to follow. Once April moved out into the world, she found it difficult to commit to the SCD and explain what she was doing to her friends and family. didn’t she.

So along with starting over, April and I are looking at why this happened in the first place. And if April’s story resonates with you, I really want you to look inward at this as well. We’re not born with the ability to talk with people about hard subjects. We’re not born with the ability to be non-conformist. Behaviors like this take time to think about and time to cultivate the new habits that will keep us on track.

SCD EMBARRASSMENT, SHAME, AND GUILT.

When I was in my early days of the SCD, I really struggled with this too. I never cheated intentionally, but I felt so uncomfortable being around others and eating food that was different. I used to have such embarrassment about my almond flour bread and homemade condiments, and bringing my lunch bag wherever I went that I would get really red in the face any time I had to order different food at a restaurant, or any time I brought my own food out at someone’s house. I had to go deep within and figure out why this was such a struggle for me, why did I get so embarrassed about being different from others. Once I did that, I actually planned and prepared things that I would say to people about why I ate differently. This might be something for you to do as well in the beginning stages of new diets like SCD and GAPS.

So, to bring April’s story to closure, if her story sounds similar to your story and you’re thinking about where to go back to after a long cheat and after a long period of not feeling well, go back to the beginning. Go back to where it all began. Once enough healing has taken place in the early stages of your eating plan, you can decide if you want to move forward slowly or jump back to where you were when you fell off the wagon.

Remember when I told you about that well intentioned friend who made the meal for me. I felt fine at first, but after I got home the tummy rumbles and the diarrhea set in. I had to get all of it out of my system. The additives and artificial ingredients in the bone broth set off a chain reaction in my body and I had no choice but to just get rid of all the toxins.

A DAIRY CHEAT VS A GLUTEN CHEAT

But remember, when this incident happened to me, I was in a really good place with my gut health. I have been on the specific carbohydrate diet long enough that I was in remission. I wasn’t having daily diarrhea and most days I felt really well. After three days of diarrhea, my stool firmed up again and I was able to jump back on the SCD horse and pick up exactly where I left off. One cheat, a few days of not feeling well, and then back on track.

Are you going strong on your eating plan? Did you cheat once intentionally or unintentionally with negative consequences? Maybe you can pick back up where you left off. It all depends on how the cheat affects you that really depends on what you’re going through at the time. Do you have non-celiac gluten sensitivity for celiac disease along with your IBD and did your cheat include gluten? If so, that’s going to potentially wreak havoc on your gastrointestinal system.

[20:45] A dairy cheat, for those who are sensitive to lactose or casein, may only last a couple days, but for those with non-celiac gluten sensitivity or celiac disease, it’s going to cause a serious problem. Researchers tell us that gluten can last in the body for up to six months. That’s not to say that you will feel like crap for six months, but it will take a while for you to feel like yourself again. That’s the time to be eating very carefully with your digestion and absorption in mind with every single food to eat.

So, when it’s just one cheat, whether it’s intentional or unintentional, what matters most is how you react personally to that food. Is it something that you’re only mildly sensitive to and you can rebound from fairly quickly, or is it something that’s going to set you back potentially for six months. These are the questions that will help you decide where to go next.

HAS ENOUGH HEALING TAKEN PLACE?

On the other hand, if you’re like my client Casey, who’s purposely cheating to see how her body reacts, your decisions may look very different. Casey had been on the Paleo diet for quite a long time and was feeling great. Casey was intentionally wondering what else can I eat? Has enough healing taken place that I can start to add more variety and pizazz to my diet?

Casey decided it was time to cheat. She had been in remission for a year. She took the time to carefully weigh the possibilities and what she might try first. We worked very hard to figure this out together. And when Casey decided to cheat or as I like to think about it– move forward, she went very slowly. She added in one new food at a time and she used my Food-Mood-Poop Journaling System to figure out how the food she was eating made her feel. Remember, some foods worked for Casey and some didn’t. This is bound to be the case for you as well.

If it’s time to start moving forward and cheat with intention and purpose, be the tortoise. There’s no need to rush here. Keep close track of all the new foods you’re adding in and how they affect you. When you think you’re going slow, go slower. Be the tortoise because the tortoise always wins in the end.

How is all of this landing for your mama? Is it giving you a little bit of clarity on what to do when and if you cheat on your gut healing eating plan? I truly hope so.

Whether you’re in the cheat zone, you end up cheating once, or you are intentionally cheating, I highly recommend you use a Food-Mood-Poop system as well to track how the food you’re eating is affecting you. There’s lots of ways to journal, if you want to see how I do it, DM me on Facebook. I’ll be happy to share my journaling system with you. On Facebook, I’m @TheIBDHealthCoach. Just shoot me a message and let me know you’d like my F-M-P Journaling System.

THE LAST PUZZLE PIECE COMES TOGETHER.

Before we wrap up today, there’s one last puzzle piece we have to fit together. And that’s how all of this cheating might be impacting your mental health. Your emotions.

There’s no doubt about it, it doesn’t matter why we cheat. There’s negative emotions that go along with the concept of cheating. You might feel like you messed up, you might feel like you’re a failure, you might be inclined to beat yourself up and think about the cheat over and over again. Feelings about cheating might overwhelm you and make you begin to feel stressed, anxious, or even depressed.

And this is directly for you mama, if you’ve ever cheated on your gut healing diet before. You might be in the midst of a cheat right now. Holding on to the cheat, beating yourself up about the cheat, deciding that the diet isn’t worth it because you cheated, feeling stressed or depressed or anxious—It’s not an option.

It’s just not.

What’s the point?

HEY CHEATER, YOU’RE NOT ALONE.

Most everyone cheats at one point or another whether they’ve been on a gut healing diet for one day or 1,000 days. It doesn’t make us less than. It doesn’t make us unworthy. It doesn’t mean we should feel embarrassed, or ashamed like we can’t tell anyone about it.

Staying on a gut healing diet is freakin’ hard. It’s not for the weak, it’s not for the meek or timid, it’s for the bad ass woman that I know you are. You are a bad ass woman who’s using everything at her disposal to heal, and I know you are because you’re listening to this podcast right now, there’s no need for shame or guilt or embarrassment.

You are human. I am human. We’re all just doing the best we can on any given day. No matter how long the cheat, let it go. Today is a new day. Tomorrow is a new day. We’re starting fresh.

If the cheat really rocked your world and you’re feeling awful, you’re in flare up mode, you’re on the couch, you’re struggling to take care of the kids, it’s time to take a step back. Start back at the place where you felt your best, and for some that may be way back at the beginning. But start again because it is so worth it. And if you’re struggling to get started again, reach out because you know I’m here to help.

And if the cheat didn’t really affect you, you’re going about your day, you’re not in constant pain, you’re not symptomatic, move onward and upward because the cheat is in the past (where it belongs).

Simple as that.

You got this. I know you got this. We’ve got this IBD craziness together.

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

[28:16] 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.

My Kick Chronic Illness Mom Guilt to the Curb “3 by 3” Roadmap

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There’s your typical run of the mill mom guilt. That’s pretty grueling and consuming all by itself.

But then, we moms with Crohn’s and colitis, we get to add in a little cherry on top of that mom guilt, just a little extra guilt in the form of chronic illness mom guilt.

How is that type of mom guilt different, and why does it keep our IBD in a state of subpar health, and most importantly, how can we finally kick chronic illness mom guilt to the curb so we can having a healthier relationship with our kids, our partners and ourselves—and crush our IBD at the same time?

That’s what we’re talking about today.

We’re talking about:

• The mental muscle anyone can build to help with your chronic illness mom guilt
• The power of becoming a B- mom
• How the thought stopping technique can get you over the comparison game
• The failure I was for not stimulating my kid’s brains in the right manner

And so much more!

After this episode, be ready to topple the 3 pillars of chronic illness mom guilt that are standing in the way of your IBD remission.

Episode at a Glance:

• [12:45] The comparison game we play as adults starts in our childhood
• [14:40] The failure I was for not stimulating my kid’s brains in the right manner
• [18:20] When was the last time you chose YOU over everything?
• [19:55] The YOU plan is the simplest problem, but hardest to fix
• [20:21] The mental muscle anyone can build to help with your chronic illness mom guilt
• [25:43] What to do about friends who make you feel insecure and unsupported
• [28:22] How the thought stopping technique can get you over the comparison game
• [33:33] The problem with making Wonder Woman your hero
• [35:05] The power of becoming a B- mom
• [37:40] 4 mantras to help with chronic illness mom guilt
• [41:30] The small sized, medium sized, and large sized YOU plans that will help your mental and your gut health
• [48:59] Where joy, peace, and escapism fits in your chronic illness mom guilt plan
• [51:49] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode

DM me on Facebook

Episode Transcript:

There’s you’re typical run of the mill mom guilt. That’s pretty grueling and consuming all by itself. But then, we moms with Crohn’s and colitis, we get to add in a little cherry on top of that mom guilt, just a little extra guilt in the form of chronic illness mom guilt. How is that type of mom guilt different, and why does it keep our IBD in a state of subpar health, and most importantly, how can we finally kick chronic illness mom guilt to the curb so we can having a healthier relationship with our kids, our partners and ourselves—and crush our IBD at the same time? That’s what we’re talking about today.

[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 awesome mama! So happy to be here with you. We’re diving deep today. Are you ready? Let’s take a deep cleansing breath before we go for it. (deep breath in and out) It’s always good to center and ground when you’re going inward.

Hands down, the best part of being an IBD Health Coach and having a degree in Counseling with a Specialization in Medical Family Therapy means that I get to help my clients dive into what’s standing in the way of their IBD freedom from lots of different angles. We get to take a whole life approach, not just nutrition and supplements, not just lifestyle, or just mindset, but all of these healing modalities together. Because it’s never just one thing that contributes to your state of dis-ease. It’s all of these challenges together that create the path for the tornado, and all of these modalities combined that can bring health back into your life.

And when I talk to clients about different eating plans and supplements that can help them find remission, they always think that is going to be the hardest part. What the heck is dry curd cottage cheese and where do I buy finely ground blanched almond flour and what’s the best probiotic to take? This stuff is actually easier than you think. When you finally get resources at your fingertips, everything falls into place. I’ll let you in on a little secret, it’s not the eating for IBD that stops most people from moving forward. It takes time and patience, you with the right tools, you will get there. The hardest part, the part that can keep you stuck in quicksand for way too long is diving into the mindset piece that impacts your Crohn’s and your colitis.

THE CROCODILE IS WAITING TO STRIKE.

Because you can do everything else, but if your mind hasn’t found a way through all the anger, denial, shame, guilt, embarrassment, stress, anxiety, and depression… not just from your chronic illness, but also from all the other stuff we tend to carry around with us unconsciously in our mind. It’s in the background, just lingering beneath the surface, waiting like a crocodile who hides in the water for it’s victim, waiting to come out and strike when we least expect it.

These are the mindset barriers that will keep your IBD in a state of passably OK, instead of I’m feeling fantastic.

And I want you to feel fantastic.

I want your Crohn’s or colitis to be something you only look at in the rearview mirror. Something you only take out for party anecdotes—hey, remember that IBD told you about? It hasn’t bothered me in months!

Yas!!! That’s where I want you to be.

THE MINDSET PROBLEM THAT’S KEEPING YOUR IBD FROM FULL REMISSION.

[05:33] So today, we’re going to focus on one of those mindset barriers. And we’ll focus on the one that affects us mamas the most. It’s mom guilt. And not just any mom guilt, but double whammy mom guilt we get to be blessed with because with us, it’s not just about the normal mom guilt. We’re over achievers.  We’re mom guilt on steroids (literally sometimes)—we’re mom guilt with a side of chronic illness. Think of it like the cherry on top. Only it’s a really nasty cherry, one that tastes awful.

And something I’ve learned in my almost 35 years with IBD (wow, has it been that long), is that chronic illness mom guilt will feaster, it will eat at you, it will linger even when you’re doing everything right to help you feel better. And if you’ve experienced this chronic illness mom guilt before, you know exactly what I’m talking about…

You’re left alone on the couch or in your bed, doubled over in belly pain, or my personal choice, with the heating pad, while your partner takes the kids to the big game (or the dance recital, or the playground, or the amusement park… you fill in the blank there). And while their packing up and leaving, you think to yourself, “Could I just suck it up and go too?” As you try to get up you realize, nope not gonna happen and the chronic illness mom guilt sets in.

Or maybe you’re on a special diet to help your IBD symptoms—gluten free, Paleo, SCD—it doesn’t matter which one. You’re making your own food, you’re spending loads of time in the kitchen each day, but you can’t feed you’re kids that food, even though it’s perfectly healthy for them too because you don’t want to restrict them. So you shlep together a whole different dinner for them as well, feeling so exhausted after all that, that you don’t even feel like eating your own food. And chronic illness mom guilt sets in.

Or how about when you have littles—3,4, 5, 6 years old. And you’re out at Target. Uh-oh, you’ve got to go… NOW. There’s no holding it. There’s no stopping it. You’ve got to get to the bathroom now. There’s no alternate options for your little ones, they’re in the stall with you. You may need to sit for a while, it might get smelly in there. Chronic illness mom guilt starts creeping in… how long is this going to take? The kids are getting restless. I better just give them my phone to play with and I’ll definitely need to get them a treat for their patience. Guilt. Guilt. Guilt.

What scenarios make you feel guilty when it comes to chronic illness mom guilt? Is it a scenario like one of these or maybe something else?

Well, first I just have to say, and I know you already know this, but we can’t hear it enough. We all have mom guilt. It comes with the job. Did you read the job description?

YOU’RE A MOM, YOU SIGNED UP FOR THIS.

Oh, yeah, there’s a job description.

I will get on board with passing something the size of a watermelon through a hole the size of a ping pong ball.

I will change 7,000 diapers in my baby’s lifetime (that’s the average, crazy right). Got another kid? Double that!

I will embrace mom guilt and all the crappy feelings that come with it, and it will wreak havoc on my IBD.

Yep, we sign on for it alright. And it’s slowly and surely killing us and it’s time to kick it to the curb.

For your own sanity.

For your Crohn’s or colitis remission. Can I get an Amen?

For your intimate life with your partner (hubba hubba, cause it’s just not sexy when you bring mom guilt in the bedroom)

For the love of God, it’s time mama.

Once and for all, let’s pledge together that we’re going to kick chronic illness mom guilt to the curb today. And I’ve got the best plan of action to help you do just that. It’s called My Kick Chronic Illness Mom Guilt to the Curb “3 by 3” Roadmap.

I created this plan, after years and years of letting chronic illness mom guilt get in the way of my IBD recovery and I’m sharing it with you so you can kick mom guilt to the curb as well. Because I used to be you. All those examples I just gave you—all those chronic illness mom guilt examples— the mom on the couch missing the fun family activities, the mom making herself crazy making separate meals for everyone in the family, the mom resorting to bathroom phone games for toddlers and bribe gifts—guilty, those examples are all me. And all of that mom guilt wreaked havoc on my IBD. And that’s just a small sampling, but at some point I realized I had to ditch the ever-present chronic illness mom guilt to save myself and ultimately save my relationship with my family. I’m not perfect by any means and I don’t try to be, but I’ve got it under control at least. That’s what I want for you too.

[11:34] So, I call it My Kick Chronic Illness Mom Guilt to the Curb “3 by 3” Roadmap because the roadmap has 3 pillars and each of the pillars has 3 steps. 3 by 3.

Let’s talk about each of the Pillars of Chronic Illness Mom Guilt that are keeping your IBD way to present in your life and then I’ll share with you the 3 steps in each pillar and tell you what we can do to solve this mom guilt problem to topple each pillar for good.

Pillar #1 that creates chronic illness mom guilt is Comparison.

Girl you know it’s true.

THE COMPARISON GAME

When it comes to motherhood, we are comparison queens. And it all starts in childhood.

We’re conditioned that mom is the caregiver, the nurturer, the one who makes the bad dreams, the monsters and boo boo’s go away. TV, parenting magazines, social media, even our own childhood experience shapes these “the mom we should be” intrusive thoughts.

And it’s OK to have those thoughts. I love being the nurturer, and the cuddle mom. It’s not just a badge of honor, it brings me joy. But the problem is, everyone around us makes all these tasks look effortless.

Society tells us that we better be the mom who gives birth naturally, breastfeeds our babies, gives them kale chips instead of candy, uses cloth diapers, potty trains them before their 2, and stimulates their mind at all times.

I once had a fellow mom tell me that I should get rid of the video screen in my minivan (this was in the early 2000’s when kids didn’t have personal devices)—she told me that it was my job to stimulate my kid’s brains while we drove in the car.

What a failure I was. I wasn’t stimulating my kid’s brains. And for a second, I thought huh, does she have a point? We only use it for road trips, but maybe that’s too much.

The comparison game is ruining not just our psyche. It’s crushing all the efforts we’re making to try to get this illness into remission.

Chronic illness mom guilt through comparison. It’s time to crush that pillar.

I mentioned that there are 3 pillars, so let me tell you about the second one.

Pillar #2 that creates chronic illness mom guilt is Perfectionism or what I like to call…

WONDER WOMAN SYNDROME

There ain’t no perfectionist like a mom with a chronic illness and us mamas with IBD are at the top of that list. This chronic illness mom guilt masterpiece comes from one thing—expectations. Expectations about what our mom world should look like, expectations about what we should look like, how our kids should look, talk, be, do… Whether we’re able to admit it to ourselves, we all have expectations surrounding our mom life.

And expectations aren’t always a bad thing, but when we set the bar too high, we’re left to fall a long way down.

We feel like crap when we’re in an IBD flare, but we struggle to clean the house up when someone is coming over.

We aren’t’ up to eating anything, but we make a 3-course meal for our family.

Our spouse or friend offers to help, but we don’t accept it. Nope, we’ve got it all covered. We will somehow become wonder woman and make it miraculously come together in the end.

Guess where we hold all that perfectionistic energy? You guessed it, in our belly. We push our way through chronic illness mom guilt until our breaking point. It’s a vicious cycle.

Chronic illness mom guilt through perfectionism. It’s time to crush that pillar.

[17:25] So far, we’ve talked about two chronic illness mom guilt pillars that we’ve been holding up for far too long—comparison and perfectionism. And Pillar #3 that creates chronic illness mom guilt is the Priority Paradox.

THE PRIORITY PARADOX

If I asked you what you prioritize in life I bet you’d say your kids, your spouse, your aging parents, your job, your friends, your commitments… and all of that would come before you say, I prioritize my own health needs. But Karyn, I do prioritize my health. I have to. But when was the last time you really choose YOU over everything. You over everything.

Just thinking about that gives you mom guilt, doesn’t it?

What kind of mother would I be if I choose myself over my kids? The kind of mom who then has the energy and health so she can then devote time to her kids.

Knowing what to prioritize and when to prioritize it is especially hard for us IBDer’s. Our tendency is to put everything else in front of our own needs, but it’s tough…

Because we need more sleep than other moms.

Because we spend more time in the bathroom than other moms.

Because we need time to re-energize more than other moms.

And when we don’t really have a choice about putting everything, we think should be a priority (all those things I just mentioned) first, guess what happens?

Loads and loads of chronic illness mom guilt—plain and simple.

Why don’t I have my priorities in order? Why can’t I be like other moms who can put their kids first? Definitely some comparison rearing it’s ugly head in there.

THE YOU PLAN YOU NEED.

The sooner you make a YOU plan, the better mom you’ll be. Of all the pillars we need to topple, this is really the simplest problem, with the hardest solution. It’s against our nature to commit to something that supports our health and healing, especially if it means something in our mom life has to give.

If you find yourself struggling in this area, finding your YOU plan that just shifts your priorities ever so slightly is making you a little crazy because you feel like why can’t I just learn to put me first sometimes, I want you to know that creating a YOU plan isn’t a learned skill at all. It’s more like a muscle that needs to be used again and again to gain strength and momentum. So don’t beat yourself up and feel like you just can’t figure this out. This problem isn’t one you figure out. It’s one you just do over and over until it becomes a sacred part of you.

We all know what it’s like to start an exercise regime. Let’s be honest, on day one it kind of sucks. We can’t go as long as we want to, our exercise isn’t as intense as we’d like. By the time day 1 is over, we feel sore, achy, maybe a little defeated.

But then, little by little, the more we exercise, the more we make a deliberate commitment, the easier it gets. Our routine starts to take shape, we begin to see the results, and we might even start craving the feeling exercise gives us. Training your muscles physically—it’s the same process as training yourself into  a YOU plan. You can’t expect to go from weak to strong in one day. As you’ll see when we talk about your 3-step plan to crumble the priority paradox pillar, it’s about giving yourself time and grace to build up your YOU muscle. Growing pains will happen, but as long as you don’t give up, you will see results.

So, we’ve got the problem down mama. We know the three key components that are keeping us stuck in chronic illness mom guilt. The pillars of comparison, perfectionism, and the priority paradox. We’ve held up these negative pillars with craft glue, a little glitter for show, and shear mama bear fortitude for so long. It’s like we’ve been single handedly holding up the leaning tower of pisa. It’s time to take our hand away from holding up these negative emotions and watch them crumble into dust. So, how do we do that?

YOUR 3 MUST DO STEPS TO REDUCE THE COMPARISON GAME.

There’s 3 must do steps for each of the pillars we’ve talked about today. Remember, it’s a 3 by 3 plan. My Kick Chronic Illness Mom Guilt to the Curb “3 by 3” Roadmap is a 3 by 3 plan. Three pillars, three steps for each one to watch them crumble before our eyes. Let’s topple pillar #1: The Comparison pillar.

Step 1: It’s time to complete a friend audit to possibly cull the heard. Are you hanging out with a mom that make you feel inadequate, less than, unsupported? Do you feel like you always have to put on extra lip gloss or dress your best to keep up with that friend? Is she always giving you advice on what you’re doing wrong with your kids? Can you picture this friend? If so, it’s time for a little distance.

We all know ladies like this. And a lot of the time, it’s really more about us than them. Technically, THEY are not making us feel less than. We are the ones with the internal thoughts that push our feelings in this negative direction. But if you’re experiencing this in a relationship, it can definitely be worth taking a step back to evaluate what’s making you play the comparison game with this particular friend.

And the pull back from friends like this doesn’t have to be all at once and it doesn’t have to be today, but start thinking about the friends that lift you up and the friends that don’t. Make a deliberate plan to start spending more time with friends who light you up every time you hang out with them.

Stop the comparison game Step #2: Take a social media respite. I know you’ve been told to do this before, but did you do? Or did you say, I’m taking a week off and then a couple days later, take a quick peak (fingers over the eyes- I’m not looking kind of peak), and then well, I just have to see what so-and-so is up to, and then you’re back in. You’re hooked.

Summer is the perfect time for some technology free downtime while the kids are out of school, and let’s put social media at the top of that technology free list. Instagram and Facebook do have their good points, but so much of our scrolling centers around envy for what fun someone looks like their having or negative self talk when we see someone who appears to have their whole life together. Even though we know rationally that this is just a slice of someone’s life, we get caught up in comparing our lives to theirs. Sometimes this comparison is so instantaneous that is almost unconscious.

Taking a short break from all things social media can really clear your mind and just give you the perfect refresh for your brain health, which as you know if you listened to Episode 6 (way back in the early days of the podcast) is deeply connected to our gut and IBD health.

So step #2 in crumbling the comparison pillar is take a social media hiatus.

Step #3, the last step in defeating the comparison pillar involves making your comparisons healthier by replacing the feelings comparing yourself to others gives you like jealousy, fear, judgment, FOMO (fear of missing out), and negative self talk, with more positive emotional states like empathy and curiosity.

THE POWER OF THOUGHT STOPPING.

[28:24] We do this with a technique called thought stopping. Every time you recognize you’re having one of those negative emotions I just mentioned—like the jealousy and the FOMO, you say to yourself “STOP” (or outloud—of course if you’re in public you might get some strange looks), but “STOP” is your key phrase.

STOP is your cue to replace the negative thought with a more positive and healthy one.

Here’s an example of how this can work in your life:

Let’s take that mom friend we all have who always has the perfect homemade cookies at the bake sale, wears designer clothes while holding her 6-month-old, has no baby spit up on those clothes, has perfectly behaved children—you know that mom.

Instead of thinking, wow, Kim just has it all together. Why can’t I be more like Kim. As soon as that thought creeps into our consciousness, we’re going to say “STOP” and replace that thought with curiosity instead, “I wonder what’s behind all this seemingly perfect outward appearance. I bet on the inside, she’s actually more like me. I bet she doesn’t feel as perfect as I’m making her out to be. Maybe she even has a perfectionistic streak in her, just like me.” That might lead you to go up to her and say, “Isn’t it so hard at these bake sales. Everyone feels like they are being judged for what they bring in. I wasn’t feeling well last night so I decided store bought was good enough.” She might say,” hey me too. Mine are store bought too or my mom helped me with these because I was exhausted last night too.”

Now you’ve got a connection, a conversation, and you’re seeing just how similar you actually are. No need to compare her outsides to your insides.

Let me give you one more example of thought stopping so you can really see what this might look like for you. This one has to do with turning our FOMO into JOMO (joy of missing out). This is an example that just happened to my client, Denise. Denise was feeling bad because she didn’t feel up to going to book club. She had such a busy day and by nighttime, her chronic illness fatigue (we all get that) had set in. FOMO was hitting Denise hard.

But as soon as that feeling came over her, she decided to replace it with “STOP.” And then she thought, what feeling can I replace this feeling with? Well, I might not feel up to book club, but I do feel up to putting on my most comfy pj’s and asking my daughter if she wants to snuggle in bed with me and watch the new show we’re watching, The Mysterious Benedict Society. And that is just what Denise did. She told me that she and her daughter ended up having a great time together. Denise turned her FOMO into JOMO.

See how thought stopping works? You can do it too mama. It takes a little practice to get that word STOP to pop up in your head, but once you do, you’ll be unstoppable.

(sound of a pillar dropping). Hear that? That’s the sound of the comparison pillar toppling. Do a friend audit, opt out of social media for a bit, and thought stopping—your 3 steps to taking the comparison pillar down.

[33:33] OK, remember pillar #2 that’s perpetuating your chronic illness mom guilt? It’s the perfectionism pillar. Let’s crush that pillar in 3 steps right now because Wonder Woman, although she’s awesome on the screen, she’s not a real person.

LET’S CRUSH THE PERFECTIONISM PILLAR.

Step #1: this step can be quick hit, but for some, it take a long time to figure it out. Step 1 is insight. Knowing that perfectionism is standing in your way. This can be the hardest step for many to overcome. Because once we have insight, we can tackle perfectionism head on.

Wondering where you fall on the perfectionistic tendency scale? Here’s some questions you can ask yourself to figure it out.

Do you set high expectations for yourself?

Do you feel like others seldom do things as good as you?

Would you or your friends call your personality Type A?

Does your need to get things right interfere with your ability to get things done?

Do you say “yes” to others even when you know it means you’ll be saying “no” to yourself?

Welcome to the perfectionism club my friend, I’m your founding member. Recovering perfectionist at your service!

Step #1: insight.

THE POWER OF BEING A B- MOM.

Step #2 in the quest to topple pillar 2 (perfectionism) is to focus on becoming what I like to call the B- mom.

To curtail your chronic illness mom guilt, what if today, instead of striving to be a perfect A+ mom, what if you strived to be a B- mom? A B- means that you got it right 80% of the time. That’s not too shabby. Of course, there’s the caveat that life and death situations call for your A+ effort, but how often does that happen?  A B- is a solid effort.

I adopted this mindset when I had my 3^rd child and holy cow, life improved life for everyone! I lowered the bar just a little, accepted that sometimes my Crohn’s is going to impact my ability to be the best mom in the world, and decided that it didn’t make me any less of a mom or a woman.

So let’s make this step as real as we can. Let’s say you don’t feel well and the house looks like a tornado went through it. Ask yourself this question: Is there love in your home? I always tell my kids when you leave the nest, I don’t want you saying, man that house was always clean! I want to hear, wow, I was loved.

Strive for B-. It takes work, but it’s so worth the non-effort.

OK one last step to topple the perfectionism pillar. Step #3 is Be you, flaws and all.

Life rarely goes as we plan it. Sh@%t happens. When that happens, I want you to really feel it. Not try to push past it. Really feel it, embrace the bad stuff too. The only way to step to the other side of a door is to walk through it. If we try to step around the door, we only find another door in our way.

Go through the door, and eventually you will come out the other side.

To help you with this, I’ve come up with a few mantras that might help too. Pick the one that works best for you:

My health is more important than my perfectionism.

I will enjoy the journey, and not just the destination.

When I ask for help, I grow my inner circle.

Today, I’m a rockin’ badass B- mom.

You got this mom friend. Let that perfectionism pillar drop right at your feet. No more perfectionistic chronic illness mom guilt. (sound of a pillar dropping).

Last pillar mama. Let’s do this. Pillar #3 was the Priority Paradox.

Remember I mentioned that when you are re-ordering your priorities and coming up with a YOU plan, you’ve got to think of it like muscle building—not pump you up muscle building—but building a smallish muscle that you didn’t have before.

So how do you build that muscle? It’s starts with knowing your YOU plan options. So many of us are willing to build in YOU time, but we don’t know where to start. Let me help you get started. If you’ve got a pen and paper or a phone app open, you’re going to want to write these down. I’ve got you covered with small sized YOU time (when you’ve got 5-15 min), medium sized YOU time (when you’ve got 15-60 min), and large sized YOU time for those extra special occasions when you’ve got 1 hour or more for YOU time.

I’m going to go through these quickly, but if you want a printed list, DM me on Facebook and I’ll send it your way. On facebook I’m @TheIBDHealthCoach. For now, just listen for the ah-has that come up in your mind. Try for at least one idea in each time category.

OK let’s start with the small sized YOU time ideas. When you have 5-15 minutes, you can:

[41:30] Do something that gives you a belly laugh- watch a comedy, tickle your kids, watch one of those funny pet videos on you tube… on the opposite side of your emotions you could meditate with my favorite meditation app (insight timer), you could go outside and do some earthing (involves walking outside barefoot—you’re just going to have to trust me on how amazing this one is), you could complete a 4-7-8 breath, lock yourself in the bathroom for some quick downtime (great for moms with littles when we know their safe), stretch like a cat, or cuddle with your partner.

Time for some medium sized YOU time. When you have 15-60 minutes you can:

Take an Epsom salt bath (awesome for detoxification), get a pedicure (not at home), enjoy some infrared sauna or infrared heat lamp time (if you don’t know what I’m talking about listen to episode 26), re-ignite your spirit with a new hobby or an old hobby you forgot about, go for a walk outside, take a nap, or float in a pool.

Ready for some big, bold YOU time. Here we go. When you have over an hour you can:

Enjoy a girl’s night out or even better a girl’s weekend getaway, take a course or learn a new skill on a topic you’ve been wanting to learn about, enjoy a date night, plan something to look forward to (something a couple months away), get a weekly massage or try some healing reiki or craniosacral therapy, or acupuncture. If you’re not familiar with these energy healing practices, we’re going to be talking about them in the coming weeks so get ready for some super cool IBD healing ideas.

OK, which YOU time ideas are calling your name? Did you pick 3? I hope so. Remember if you need that list in electronic or paper form as a reminder, DM me and I’ll send it to you. So many of you have been reaching out since I set up my new FB account and I’m loving connecting with you that way! It’s great because that connection helps us see that we’re not alone out here in a sea of no one who understands what we’re going through.

So, now you have your YOU time ideas. It’s time to put them into practice. You’re going to do this, all to crush pillar #3: The priority paradox in 3 steps.

LET’S PUT THE PRIORITY PARADOX PILLAR INTO PRACTICE.

Step #1: If YOU time is new to you, if you never prioritize yourself (and you know who you are), I want you to pick only one of the ideas from this list. Maybe there’s one that called to you or one that you’ve wanted to try for a while now.  I want you to promise me you’re going to go for it this week.

And if you’re pretty good at YOU time, it’s time for an assessment. What’s working and what’s not? Do a mental switch up with the YOU things that aren’t serving you and get clear on your vision. What YOU time do you value most? Go for it with one of those ideas this week.

Step #2: Time to put it on your calendar and set your intention for follow through. Whether you’re new to this or old hat, press pause on the podcast and put it in your calendar right now. Saturday, 2pm, time to meet my friend who’s teaching me to crochet. Whatever it is, put it down and then say to yourself, come hell or high water, I will make this my priority. I’m doing it too. This Sunday after soccer, soccer, and more soccer, I’m going to have a date night with my hubby. It’s something we haven’t taken time for in a while and I’m making time for it because it will make me happy. Simple as that. No chronic illness mom guilt allowed.

ARE YOU FEELING JOY, PEACE OR ESCAPISM?

Step #3: You’ll do this later. Once you get started with your new YOU time ideas, it’s time to use your insight and intuition to decide how it’s going. Does this new habit bring you joy, peace, or escapism? If you say “yes” it’s working. Keep it up! If not, it’s it feels like a chore, switch to a new YOU time idea. Keep growing your YOU muscle until you’re at the place you want to be.

The priority paradox pillar is about to come down. Can you feel it? (sound of pillar dropping). Awesome sauce. You did it mama! You crushed all 3 pillars. The pillars that were keeping you living in chronic illness mom guilt for way too long.

How do you feel?

Today, we moved through some pretty powerful emotions as we learned about the Kick Chronic Illness Mom Guilt to the Curb “3 by 3” Roadmap. Don’t be surprised if you feel drained or tired. Even more reason to plan that YOU time.

None of this is easy. The concepts are simple, but the execution is hard. This is going to take time. Pushing through chronic illness mom guilt is not a destination. It’s a journey. One I personally work at every day. Some days I rock (in B- mode), some days I suck at it, and I have to take a step back and say what the heck am I doing.

Remember, I’ve got you. I’m here to help. If you find yourself struggling in this area, and mom guilt is taking over, get in touch. We’ll work though it together.

I appreciate you. I’m so glad we’re in the same gut healing orbit mom friend. Until we meet again, I’m wishing you a cheeky and healthy IBD 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.

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.

Is Dairy Making Your IBD Worse?

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Have you heard that eating dairy products can make your IBD worse?

Some say it’s inflammatory and irritating to the gut lining. And others say we need dairy because it’s rich in calcium and it helps give us strong and healthy bones.

It’s hard to get to the truth with so much misinformation out there. Today, I’m busting through all the clutter and the noise to give it to you straight. It’s your dairy 411.

We’re talking about:

• The nutrient that’s actually responsible for good bone health (and it’s not calcium)
• What acne, skin rashes, heart burn and acid reflux, and eczema have in common
• The 3 questions you must ask to know if dairy is a culprit for you
• The 5 things you should do if you just can’t give up dairy

And so much more!

After this episode, you’ll know exactly what to do to find out if dairy is a culprit for you and you’ll know what to do about it too.

Episode at a Glance:

• [05:59] Why the United States government loves to promote dairy (and what they should promote instead)
• [08:24] How Asia and Africa aren’t dairy crazy, but still have the lowest rates of osteopetrosis in the world
• [08:35] The nutrient that’s actually responsible for good bone health (and it’s not calcium)
• [13:33] The difference between lactose and casein intolerance and what to eat for both conditions
• [16:04] The link between casein sensitivity and gluten intolerance
• [18:25] What acne, skin rashes, heart burn and acid reflux, and eczema have in common
• [23:45] The dairy product that I thrive on
• [25:04] The 3 questions you must ask to know if dairy is a culprit for you
• [28:36] The raw dairy products that have more nutrients than pasteurized products (and their easier to digest too)
• [29:23] Two animals whose milk might be easier to digest and absorb
• [30:49] How to get your very own FREE non-dairy milk recipes
• [32:10] How long you should give dairy free a try to know if it makes a difference
• [32:59] The 5 things you should do if you just can’t give up dairy

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Mentioned in This Episode

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Additional Resources:

Foods High in Calcium for Vegans

Dairy: 6 Reasons You Should Avoid it at All Costs (Dr. Mark Hyman)

International Osteoporosis Foundation: Vitamin D

Definitions and Facts for Lactose Intolerance

Dairy Free Diet Benefits

Dairy Sensitivity, Lactose Malabsorption, and Elimination Diets in Inflammatory Bowel Disease

Episode Transcript:

Have you heard that eating dairy products can make your IBD worse? Some say it’s inflammatory and irritating to the gut lining. And others say we need dairy because it’s rich in calcium and it helps give us strong and healthy bones.

Who’s right?

If you’re doing a head scratch, not sure what to believe, you’re not alone. There’s so much information, and much of it misinformation out there about dairy that it’s no wonder you’re confused.

And if we’re tryng to decide if dairy is good or bad for our personal situation, that’s hard too right? Because for many of us with Crohn’s and colitis, it seems like everything we eat bothers us. How could you possibly decipher if dairy is one of the culprits?

So often I hear that very thing from clients when I ask about dairy—I’ll say, is dairy a culprit for you? The response I get is “I don’t know. Or how would I know when everything I eat gives me diarrhea, and gut pain, gas and bloating?”

The truth about dairy is that the dairy council and the proponents of dairy aren’t correct and the naysayers that claim that all dairy is the worst thing you could possibly put in your mouth aren’t correct either.

The truth is that when it comes to dairy, whether it’s good or bad really depends. Like so many of the foods we put in our body, it depends on YOU.

Now, on the surface, that might be a frustrating answer for you, but in this episode of The Cheeky Podcast, I’m going to make sure that once and for all, you know how to figure out if dairy is your friend or your foe.

It’s the 411 on dairy, here we go!

[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]

[02:43] Hello, hello, welcome! Karyn Haley here, your IBD Health Coach. Today, I want you to know that I appreciate you and am so glad we’re hanging out today to talk about dairy. As an IBD’er—a mom with Crohn’s or colitis, crohn’s colitis, indeterminate IBD—you know who you are, you know what a difficult decision it can be. Saying “I do” or “I don’t” to dairy. Let’s demystify all the noise out there and figure this out together.

Here’s the rundown on our conversation today. First, will make sure we’re all on the same page with what I’m talking about when I say dairy. Next, we’ll talk about why dairy is included in our governmental healthy eating guidelines (in the United States anyway) and why other countries don’t include it, then we’ll talk about some potential problems with dairy, will go over the three questions you need to ask yourself to know for sure if you have a dairy challenge, we’ll talk about what to do if you do find that you do struggle with dairy and lastly I’ll give you your healthiest options if you choose to eat dairy products.

So much to discuss, you’ll want to take notes if that’s an option for you, so let’s dive in.

EXACTLY WHAT FOODS ARE CONSIDERED DAIRY?

First, let’s make sure we’re all on the same page when it comes to dairy. What kinds of foods am I talking about when I say dairy. Dairy products are animal-based products, so they come from animals like cows, sheep, goats, camels, and some types of Buffalo. There are other animals that make milk of course, but these are the most common ones we see. The milk from those animals, and most commonly cows, are responsible for making milk, yogurt, cheese, butter, cream, ice cream, whey, milk powder, condensed milk, and curds. All of these foods are considered dairy products.

And as a sidenote, today were talking strictly dairy sensitivity and intolerance. We’re not talking about a true food allergy. People can have a true food allergy to milk. When they consume milk, even in small amounts, it may lead to hives, swelling, severe vomiting, difficulty breathing and possibly anaphylaxis which is such difficulty breathing that may lead to death.

Today’s focus is dairy intolerance, not allergy.

[05:59] So, now that we know what we’re talking about when it comes to dairy, let’s figure out why milk and other dairy products are so highly recommended by our governmental agencies and departments of health in the U.S. When we’re talking about the My Plate guide, that’s the visual FDA guidelines for what we should be eating—remember that replaced the food pyramid from our childhood– we see a sectioned off plate with areas for fruits and vegetables, protein, and grains. Off to the side of this plate is a circle for dairy. As kids we’re told that if we want to be healthy, if we want to have strong bones and we want to have enough calcium, we need to consume dairy.

DO WE NEED DAIRY TO GET OUR CALCIUM AND STRONG BONES?

So, the real question isn’t why do we need dairy, but a better question is why do we think we need dairy? And that’s the answer. We think we need dairy because we’re told by our government that we need to consume dairy to be healthy. So is this true, is this really the case? We need dairy to be healthy, to have strong bones, to be physically fit, to have enough calcium in our diet.

Well, here’s what I can tell you. We are the only species on the planet that drinks another animal’s milk. Let’s stop and think about that, that’s kind of weird isn’t it? Drinking another animal’s milk. If we’re lucky, we’re nursed by our mothers and we get an amazing amount of nourishment from them. But the nourishment we get from mother’s milk is very, very different than the nourishment we get from another animal’s milk.

But Karyn, I can hear you saying, what about calcium? What about osteoporosis? Milk makes sure we have enough calcium so we don’t get osteoporosis, doesn’t it? When I looked at the actual research on dairy and calcium and osteoporosis, I found that having enough calcium in your body doesn’t mean that you won’t get osteoporosis. And here’s another interesting fact, the continents of Africa and Asia by and large are not shoving cow’s milk down their babies’ throats. And guess what? They have the lowest rates of osteoporosis in the world.

Interesting right?

VITAMIN D IS ACTUALLY BEHIND GOOD BONE HEALTH.

[08:35] Turns out vitamin D levels have a much closer link to our bone health. Vitamin D can help us limit the risk of fractures, helps us absorb calcium, remineralize our bones, help us to have strong muscles so that we decrease our risk of falling. Vitamin D does all that. And just in case that’s got you thinking about your vitamin D level, that is a great thought. Having Crohn’s and colitis historically puts you at risk for having a lower vitamin D level. So while you’re thinking about it, get your vitamin D level checked. And if you want to increase that level, think about wild salmon, sardines, shiitake mushrooms, egg yolks, and of course my personal favorite, the sun.

Now mind you, I’m not saying poo poo to calcium. It’s meaningless. Calcium is important. It’s been shown to decrease the risk of colon cancer so that is a big calcium bonus for us with IBD especially those with ulcerative colitis. But the key piece of information here is that dairy, per say, hasn’t been shown to decrease the risk of colon cancer. It’s calcium that does that.  

THERE ARE BETTER SOURCES OF CALCIUM.

And calcium is found in several food sources. Foods like beans, peas, lentils, kale, bok choy, broccoli, oranges (yes, oranges are high in calcium), and seeds like pumpkin sesame and chia. And if you’re thinking that I’ve got IBD, I can’t have half of those things, I have to challenge your thoughts here. No, if you’re in a flare you cannot digest many of those foods in their whole state. Seeds for example are often thought of is a no-no when we are in a flare or have a stricture in our intestine. But here’s where the high-speed blender becomes your best friend. Putting seeds like pumpkin seeds and chia seeds in a smoothie is an awesome idea. All of the benefit without the difficulty digesting the seeds. Kale and other greens that are high in calcium, but those are another example where it might be difficult for you to eat these foods in their raw form, or even their cooked form. How about blending them into a smoothie in a high-speed blender. Now there’s a great source of calcium.

So yes, calcium is important, but dairy isn’t the only source of calcium. In fact, there are higher sources of calcium like the ones I just mentioned. And when it comes to bone health, we just learned that an even more important factor is our vitamin D level. So please do me a favor and get that vitamin D level checked. The industry standard “normal’ level is 30, but functional medicine doctors (the ones who really dig deep into root cause wellness and not just symptom management), they really like that number to be much higher like between 45 to 60. My vitamin D level has been as low as seven so I’m always working hard to keep it as high as I can.

ARE YOU ONE OF THE 68%?

When we’re talking about the question of do you need dairy in your life, it’s important to know that approximately 68% of the world’s population is genetically incapable of digesting dairy due to lactose intolerance. I’ve heard numbers as high as 75%, but I like to go with the most conservative stats, so we’ll say at least 68%. So, way more than half of the world’s population has trouble digesting dairy. And that number appears to be higher for those of us with Crohn’s and colitis since we already have sensitive digestive systems.

Now, I just mentioned a condition called lactose intolerance. That is one of the problems that people can have with dairy products. Have you been diagnosed with lactose intolerance? Did your doctor explain to you exactly what that means? So often our doctors give us a diagnosis but don’t take the time to explain what it actually means. So, in case you’ve been diagnosed with lactose intolerance and you’re really unclear what it means or maybe your thinking lactose could be a trouble spot for you, let’s get really clear on exactly what lactose intolerance is and what it means for you in terms of what you can and can’t eat.

THINK SUGAR…

[13:33] When you see -ose at the end of a word, think sugar. So glucose, sucrose, galactose, lactose… these are all forms of sugar. Lactose is milk sugar, the sugar found in milk. People who are lactose intolerant do not have the enzyme lactase that’s needed to digest dairy products.

Symptoms of lactose intolerance include digestive pain or tummy upset after consuming dairy, bloating, gas, nausea or vomiting, diarrhea. These types of symptoms usually happen about 30 minutes to 2 hours after eating dairy.

Now, like so many of these secondary diagnoses, we are left in the dark because having IBD, we already have digestive pain, tummy upset, bloating, gas, and we can at different times have vomiting and nausea as well, and of course we’re all too familiar with diarrhea. It’s a huge challenge and I promise that today I’m going to share with you some ways you can figure out if it’s your IBD or an intolerance to dairy.

WHY YOU’RE NOT OUT OF THE WOODS, JUST YET.

But when it comes to the problems that dairy causes in some people, it isn’t enough to just talk about lactose intolerance because there’s another dairy challenge that’s also a possibility for you. Even if you’re OK digesting lactose, you are not out of the woods. There’s a protein found in milk called casein and many people are sensitive to this protein. Actually, you can be lactose intolerant and casein sensitive at the same time. Many people with gut challenges are.

With lactose challenges, we can compensate fairly easily because often times, there are lactose free versions of dairy products, but we can’t get away from casein—that protein found in dairy. It turns out that many people who are gluten intolerant are also intolerant casein. That’s because the molecular structure of casein is very similar to the molecular structure of gluten.

So here comes my first of many tips regarding dairy in this episode. I always recommend that people who know they have a challenge with gluten, people with celiac or non-celiac gluten sensitivity, I always recommend that they also stay away from dairy. It’s amazing, the transformation that it can make for your IBD life. If you stay away from gluten, stay away from dairy as well.

Remember dairy isn’t a problem for everyone. 68-75% of the world’s population. So that means that 25-32% don’t have a challenge digesting dairy. However, when it comes to the people who struggle to digest dairy, more often than not, I see that struggle in those with gut challenges like IBD. When you already have a gut challenge, dairy products can further exacerbate the problem.

IF YOU HAVE THESE PROBLEMS, YOU SHOULD STAY AWAY FROM DAIRY.

While we’re talking about the problems with dairy, I also want to mention an important sidenote here. Back in episode 30, we talked about hidden disorders that that are standing in  the way of you getting to the healing place you deserve to be. These are issues like small intestinal bacterial overgrowth, candida, leaky gut… if you haven’t listen to that episode, definitely go back and check it out, it is one of my most listened to episodes. These hidden conditions that are standing in the way of your recovery, they are also a reason for you to stay away from dairy. Conditions like SIBO and candida and leaky gut (and thyroid challenges—that’s another hidden condition linked with IBD) can mean that you also have a dairy sensitivity. If this is you, it’s my recommendation that you also avoid dairy.

Now, if all of these gut related conditions are linked with dairy sensitivity, you might be wondering if there are other challenges that we see when there’s an underlying dairy intolerance.

WHAT ELSE IS LINKED WITH DAIRY INTOLERANCE?

[18:25] Yep, there definitely are.  Eczema, acid reflux, heartburn, acne… these have all been linked with dairy sensitivity. Not cause, mind you. The research isn’t saying one causes the other, but just that there’s an interesting link between people who have conditions like these also having difficulty digesting dairy. When dairy is removed, challenges like these may just disappear.

When it comes to avoiding dairy because you have small intestinal bacterial overgrowth or candida or leaky gut, thyroid challenges, eczema, or acid reflux, it doesn’t necessarily mean that avoiding dairy is your forever, it is just your NOW. Once enough healing has taken place in your intestine, it is possible that you may be able to tolerate small amounts of dairy again. The interesting thing that I always see with dairy unlike gluten, is that dairy really is in a continuum. Some people seem to be able to tolerate a cup of dairy a day, others tolerate a tablespoon of dairy a day. Everyone is different and figuring out your dairy level will be important once you bring it back in your life.

Remember, I’m not saying that you NEED dairy in your life. We’ve already talked about some much better ways to get calcium and vitamin D to keep your bones healthy, I just know how delicious dairy is and so I want to offer that up to you in case you’re looking forward to adding some amount of dairy back into your life at some point.

THE TORTOISE ALWAYS WINS IN THE END.

I know this is hard, I don’t take these recommendations lightly. I know that this is easier said than done. It’s difficult, it can be a process. It’s OK to take baby steps. Just keep taking imperfect action, keep moving forward and you will get there. And of course, you know if you’re struggling to make changes like this to your diet, I’m here for you. It’s my passion to help you with things like this. Reach out to me through FB and we’ll chat. @TheIBDHealthCoach.

So those are the problems and conditions associated with dairy intolerance. We talked about lactose intolerance (milk sugar). We talked about casein intolerance (milk protein). We talked about conditions that are linked to dairy sensitivity. Conditions are like SIBO, candida, leaky gut, thyroid challenges, eczema, acid reflux, heartburn, skin rashes, acne…

You might be thinking wow that sounds just like me. I’ve had acid reflux all my life. I wonder if doing a trial run without dairy would be helpful for me? Or I know that I’m lactose intolerant so I’ve been drinking lactose free milk, but it’s weird because I still feel crappy when I drink lactose-free milk. Oh, I know what it is now. It must be that I’m not just sensitive to lactose, I’m also sensitive to casein.

MY FAMILY IS NO STRANGER TO DAIRY INTOLERANCE.

In my family there are three of us who know we are sensitive to dairy. 3 out of 5. Oh wow, that’s interesting. I never thought about it but that’s 60%. That’s close to the national average. When my youngest was about three, he started getting these weird rash patches all over his torso. At first, I chalked them up to a chlorine sensitivity or bug bites, but when it happened a few times after a dairy binge (his favorite food of course) I decided it was time to remove the dairy and see what happened. The rashes were gone in a week. We realized it was a lactose challenge for him.

But for my middle son, dairy was a different story. He’s more severe. After a couple mass vomiting incidents from milkshakes and sitting on the toilet for days after eating pizza, we knew his problem was bigger. His test for a true milk allergy was surprisingly negative, but he is intolerant to both lactose and casein—the double whammy. Does that mean he always stays away from cheese and ice cream. Well, not always, he is 18, but he knows when he eats more than a teeny tiny bit, he’s going to be in big gut trouble.

As for me, the other dairy sensitive one in our family, I’ve learned that the only thing dairy related I can eat is 24-hour fermented yogurt. It’s virtually lactose free and I wouldn’t just say in “works” for me. I’d say I really thrive on it. Some do and some just don’t. Occasionally I eat raw cheddar, but that’s about it for me and dairy. It’s more of an acquaintance in my life rather than a lifelong friendship.

IF THE “A-HA” FITS.

Can you relate to any of these scenarios? The ones from my family or the earlier conditions associated with diary intolerance? Were you nodding along saying “that’s me” this whole time?

If that’s you, that’s fantastic news. I’m so glad for these wow and a-ha moments. But if you’re like most moms with Crohn’s and colitis, you might still be wondering, is this me? Nothing I eat seems to work for me.  Nothing I take away seems to work for me. I don’t know if this is me or not. If you’re in this category where you’re still saying does dairy intolerance fit or not fit, I’ve got three questions that will help you finally get to the bottom of the this. Three questions that will tell you for sure, if dairy a problem for you and if you should avoid it.

3 QUESTIONS YOU MUST ASK.

[25:04] Let’s start with the most obvious. Question #1: Did I test positive for lactose intolerance or casein intolerance?  

If your answer to either of these questions is a resounding yes, you’ve got a dairy problem. If your problem is lactose intolerance, you’ll want to stay away from all lactose containing dairy products. And although there are a few ways to test for lactose intolerance, the most common test is the hydrogen breath test which looks at undigested lactose in your body.

If casein might be the culprit, you’ll want an IgG blood test that looks for antibodies in the blood. Of course, a good doctor won’t just look at breath and blood tests. They also look at your symptoms as well.

If you end up positive for one or both of these dairy sensitivities, you’ll want to take steps to avoid certain dairy products.

Let’s talk about question #2 to ask yourself: Do I have symptoms, both G.I. and non-G.I.? We already touched on both of these. Do you have symptoms like abdominal pain, gas, bloating, or diarrhea after eating dairy? We usually look at these symptoms happening 30 minutes to 2 hours after eating dairy. If could be longer though. Non-G.I. symptoms that can be an indication of a sensitivity to dairy include skin rashes, acne, eczema, heartburn, and acid reflux. Remember conditions like small intestinal bacterial overgrowth, candida, leaky gut and thyroid conditions can also mean that it’s a good idea to stay away from dairy for a while.

Do any of those sound like you?

If so, you’ll want to lay off dairy for a while.

One last question you should ask yourself. Question #3: Have I tried other food related gut healing methods to lessen my Crohn’s and colitis symptoms without success? For example, did you try a gluten-free diet and find that while it helped somewhat, it didn’t help completely?  Or maybe you started the specific carbohydrate diet and ate lots (or even a little) of the SCD legal yogurt and your symptoms didn’t improve. What if you tried removing all dairy for a while on the SCD to see if it helps?

SO YOU ANSWERED “YES.” NOW WHAT?

If you answered yes to any of these questions, it’s time to experiment with a dairy free diet. And there’s lots of ways that you can try this. If lactose is your culprit, you may still be able to benefit from some dairy products. 24 hour fermented yogurt is virtually lactose free, so is 24 hour fermented kefir. These dairy products may work for you and they have the added benefit of being high and probiotic bacteria that can help your gut heal.

You may also be able to tolerate raw dairy products. Some people who are mildly sensitive to dairy are able to tolerate raw dairy like raw cheese or milk. I definitely tolerate raw cheese much better than I do traditional cheese products. Raw dairy products like these are not pasteurized so they contain more vitamins like A, C, E, and B. They also contain more minerals like iron and zinc.

Raw dairy products are illegal in many states, so you’ll want to follow your state guidelines. If you are able to get raw milk products, I highly recommend you have a lengthy conversation with your farmer to make sure you are comfortable with their practices. I have a friend’s daughter who got salmonella poisoning from consuming raw milk but that is very, very rare. Most raw dairy farmers are safe and so are their animals.

Along with eating low lactose dairy and raw dairy products, it may also be helpful for you to try another animal’s milk besides cow’s milk. Two animals whose milk can be more easily tolerated are goats and sheep. I’ve had several clients who do not tolerate cows’ milk but do tolerate milk from other animals. It’s worth checking out if you are a dairy lover.

All of the ideas I just mentioned are for you if lactose is your issue. If you are sensitive to casein, you’ll want to avoid dairy all together. And these days, it’s not that difficult to avoid dairy. Non-dairy alternatives have popped up everywhere. When it comes to milk, my favorite options are the nut milks so coconut milk, cashew milk and almond milk. Yes, you can buy these at the grocery store, but you can also make your own. It is so simple to do and the ingredients are much healthier for your gut. Seed milks are also an option. You can actually make milk from hempseed, flaxseed and also pea protein. So many options when it comes to dairy free milk.

THE RECIPE COLLECTION YOU’LL WANT FOR YOUR KITCHEN.

I have a whole recipe collection of easy peasy homemade dairy free milks so if you’re interested in trying out a recipe for yourself, DM me on Facebook and I will send you my dairy free milk recipes. On Facebook I am @TheIBDHealthCoach.

You can also replace butter which does contain casein with ghee. Ghee is a great casein and virtually lactose free butter alternative for those who are dairy free. You can buy it at your regular grocery store in the oils section or you can even make your own at home. Coconut oil is also a great option for cooking and baking.

If you said yes to my 3 questions and you’re ready to try eating dairy free to see if it helps your Crohn’s and colitis symptoms, I recommend trying it for a minimum of 30 days. If you can make it up to three months that would be ideal. That will give you enough time to decide if eating dairy free is helping your IBD.

Remember, the most important wrap up item here is that if you have IBD, it’s likely that you are sensitive to dairy in some way. As we’ve seen, there are degrees of sensitivity, but it can truly make a huge difference in your life by giving dairy free a try. It doesn’t mean that it’s your forever. It just means that it’s your now.

[32:59] And after all this, if you just feel like I can’t do it. If you can’t give up dairy, and I do see this a lot. People love their dairy products. If you just can’t give up dairy products all together, I highly suggest that you do these five things.

DO THESE 5 THINGS IF YOU JUST CAN’T GIVE UP YOUR DAIRY.

#1- choose hard cheeses instead of soft cheeses. Hard cheeses, aged longer, are a lower in lactose for the most part.

# 2- choose raw cheese, they can be easier for your sensitive belly to digest.

# 3- make your own yogurt instead of buying it, when you make your own yogurt and ferment it for 24 hours, you now have liquid gold in your possession. The probiotic benefits are amazing and the lactose is virtually nil.

#4- when you buy dairy products, buy organic and grass fed. Organic and grass fed products will ensure that you have the healthiest product with the most nutrients available to build up your sensitive system.

#5- start dabbling with non-dairy, it’s not as bad as you might think. Cashew milk ice cream is delish, coconut milk yogurt is rich and creamy. Dip a toe in mama. You might just surprise yourself.

THE RECAP.

Woo-Wee, we covered a lot of dairy ground today mom friend. We started our conversation talking about what exactly is a dairy product, we got into the whole “do we need dairy” controversy. Do we really need dairy? Probably not. We talked about the problems people can have with digesting dairy, including lactose intolerance and casein intolerance. We explored the G.I. and the non-G.I. related challenges that have been linked to dairy sensitivities. We went over the three questions to ask yourself to figure out once and for all if dairy could be your culprit. We talked about what to do if you answered yes to any of those questions. We talked about what to avoid if you do go dairy free and how long to try it (remember 30 days to three months). And lastly, I threw you a bone mama, if you just can’t do it. If you just can’t give up dairy. I gave you five tips to make the dairy you eat the healthiest it possibly can be.

Well, that’s a wrap on episode 40—the dairy episode. If you want to continue the conversation, reach out on Facebook. DM me, I’m @TheIBDHealthCoach and I can’t wait to hear from you.

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

Chat soon!  

[36:36] 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.

The #1 App of 2021 You’re Not Using {but should be for your IBD}

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How much do you love the apps on your phone?

I bet you use them multiple times a day for their convenience, and yes, for the fun games too!

What if there was an app that actually had the power to lessen your IBD symptoms, help you feel less stress, less anxiety, less depression—one that can even help you sleep better? You’d stop what you’re doing and get it right away, wouldn’t you?

Well stop what you’re doing dear one because today, I’m telling you all about that very app.

We’re talking about:

• The best app of 2021 (to help your IBD symptoms) is Insight Timer
• My top 7 recommendations to make meditation work for those of us (me included) with “busy mom brain”
• The best meditation guides who specialize in Crohn’s, colitis and healing (so you can get started right away)
• Insight Timer isn’t just for grown-ups, with fun meditations like “Yuri and the Dragon” your kids will get into it and reap the benefits too!

And so much more!

After this episode, you’ll have everything you need, along with the clarity and confidence to give meditation a try—mom style!

Episode at a Glance:

• [05:28] The best app of 2021 (to help your IBD symptoms) is Insight Timer
• [08:45] The 8-week study that showed the power of meditation on your IBD symptoms, your anxiety, depression, and the overall quality of life
• [11:45] My top 7 recommendations to make meditation work for those of us (me included) with “busy mom brain”
• [15:50] I’m walking you through how to use the app with all the nuts and bolts, so you know exactly how to use it to your best IBD advantage
• [22:02] The best meditation guides who specialize in Crohn’s, colitis and healing (so you can get started right away)
• [23:32] Insight Timer isn’t just for grown-ups, with fun meditations like “Yuri and the Dragon” your kids will get into it and reap the benefits too!
• [29:13] The best way to take your IBD healing journey to the next level.

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Mentioned in This Episode

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Additional Resources:

Mindfulness Training Helps Patients with Inflammatory Bowel Disease

Meditation May Relieve IBS and IBD

Benefits of Mindfulness Meditation and How to Get Started

Meditation: In Depth

The Basics of Meditation for Kids of Any Age

Episode Transcript:

Do you like apps? Phone apps that is, not appetizers. Apps can make your life easier and, in some cases, more fun? In the last 10 years, apps have changed all of our lives. And if you knew about an app that has the power to lessen your IBD symptoms, you’d stop what you’re doing and get it right away, wouldn’t you?

Well, today, I’m sharing with you that very app. It’s the #1 app you’re not using, but you should be. Let’s get to the intro so I can tell you all about it.

[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]

[01:27] Hello dear one. Thanks for joining me today. Whether it’s your first or 39^th time listening to the podcast, I’m so glad you’re here. Us IBD gals have to stick together. Cause we’ve got bonds baby. And we are stronger when we bond together. Let’s keep this growing and learning and bonding party we’ve created going.

Today’s topic is an extra sexy one—Apps. Ooohh la la, apps. Ha! I don’t usually get techy because it never works out for anyone, and obviously I’m being sarcastic about our topic being sexy, but this week we’re going tech because I believe this tech is going to be important for your IBD healing journey.  

Do you have apps on your phone? I’m willing to bet with 99.9% certainty that you have at least a few of them besides the ones your phone comes with. The app industry is making bank my friend. I remember back when apps first became a thing, phone technology was exploding, people were texting and taking their phones everywhere they went. This was probably 2008ish, give or take a year. I remember telling my husband, I think this app thing is a fad. It’s not going to last.

IT’S THE DOG LIFE FOR ME.

Boy was I wrong. Apps haven’t gone away and today they’re bigger than ever. It seems like there’s an app for everything. Just today, I saw a picture of the cutest dog (on a social media app of course) and I didn’t know what breed it was. I really wanted to figure it out because we’re thinking of getting another dog and I wanted to find out about this dog’s temperament. It was just so stinkin’ cute! The only information I had was the picture of the dog and I thought to myself, there’s got to be an app for that—one that uses facial recognition to tell me the breed. It took me all of 2 seconds to find Dog Scanner, an app that scans a dog’s picture and tells you what breed it is. Fantastic, right? By the way, the dog ended up being a Shih Tzu—adorable little thing. I’m still trying to convenience my big dog loving hubby that we need this tiny, dog, but stay tuned on that. I’ll keep you posted.

So what kind of apps are on your phone? Entertainment apps, maybe your bank app, social media apps like Instagram and Facebook, Amazon??? I’ve got all of those too and I do use them a lot, but my most used app is one that not a day goes by without me using. It’s without a doubt it was my most used app of 2020 and it will definitely be my most used app of 2021. And it’s an app that has capitol H huge prospects for helping your IBD symptoms.

THE PERFECT MEDITATION APP FOR THE MOM WITH A BUSY BRAIN.

[05:28] This app is called Insight Timer.

Have you heard of it? I probably have mentioned this powerful app on the podcast before in passing, but it really deserves its own episode, because that’s how powerful this little app can be for you.

People who are novices with the app, might call it a meditation app, and it is, but it’s so much more than that.

When I work with moms in my health coaching practice, we often have a conversation about meditation and other mindfulness practices that can help lessen IBD symptoms. And the response I often get is, “That sounds great, but I just can’t quiet my mind, Karyn. All that stillness would drive me crazy!”

And to that, I always say, “Have you heard of Insight Timer?” It’s the perfect meditation app for the mom with an always active brain!”

Insight Timer isn’t about the kind of meditation that berates you if you can’t completely quiet your mind. It’s an app with literally thousands of meditations—I like to call them visualizations or guided imagery (free mind you), with every length of visualization time length you and possibly imagine—even as little as 1 minute. You can also completely customize your Insight Timer experience. Last time I looked, there were 95,000 free meditations on the app.

EVERYTHING INSIGHT TIMER OFFERS.

Want to focus on healing, there’s hundreds of visualizations for that. What to feel more grounded or happy, or relaxed, or use your breath to calm your belly when it’s doing a roller coaster course inside of you or ease the pain you’re feeling all over your body? Maybe you have a specific meditation practice in mind. Manifesting? Chakra balancing? Body Scan? Mantras? Chanting? Using Prayer? There’s visualizations for all of these. Whether you consider yourself to be spiritual, religious, or none of the above, trust me, there’s an option for you—and in the amount of time you’re able to give in that moment.

So, that’s what Insight Timer is. But the next question you’re probably thinking is why would use it? What’s in it for me? This is such a great question and why I wanted to dedicate this episode to this very special app. The power of meditation and visualization for Crohn’s and colitis is what’s it’s all about.

THE PROOF IS IN THE RESEARCH.

[08:45] Specifically for IBD, a study was published in the Inflammatory Bowel Disease journal showing the benefits of using MBSR- or mindfulness-based stress reduction meditation. A group of IBDer’s participated in meditation practices for 8 weeks and reported reductions in both physical and psychological symptoms related to their illness. They also reported experiencing less anxiety and depression around their illness. The study even looked in on its participants 6 months later and found that they reported much greater quality of life after continuing to use their MBSR practice.

Harvard, smartie pantser’s like they are, are also studying the impact of meditation on IBD. Their study lasted 9 weeks, with participants using relaxation response meditation and the majority of those with IBD reported significantly improved disease-related symptoms, less anxiety, and better overall quality of life.

And although I know we’re all most interested in the IBD benefit, it’s great to know that meditation and mindfulness practices can help with other areas of our life as well. How many of us struggle with sleep? Oh yeah, we do! Meditation research shows that it can help relieve ruminating (or that thinking brain we can all get and are unable to turn off) when it’s time for bed. A 2018 study showed that meditators had less insomnia and more quality sleep when they meditated before bedtime.

AND THAT’S NOT ALL MEDITATION CAN DO FOR YOU.

Practicing some sort of mindfulness practice has also been linked with lowering blood pressure, lessoning headaches, lowering the stress hormone we have in our body called cortisol (which when elevated can impact our gut health), boosting the immune system, and reducing chronic pain.

When you see all the research mounting to support the powerful impact of meditation on our IBD and other areas of our health, it really becomes a no brainer.

Meditation can improve the quality of your life.

Now that you know what the scientifically proven benefits of meditation are, let me share with you my top recommendations to make sure meditation will work for you— whether you choose to use the Insight Timer app or one of the many other options out there.

So here’s my 7 recommendations to make meditation work for you:

1. I recommend that you meditate in the morning or in the evening (or both). There’s something about the quiet that surrounds these times of the day that makes you more focused and helps meditation work for you.

• When you meditate/visualize focus on what you are thinking and feeling in that moment.

• Try to focus on the present as much as you can. Let the past and the future go. Thoughts will pop into your head. That’s normal. Just try not to follow the thoughts. If you find that you are drifting away from the present, just ask your mind to come back to the here and now.

• Allow yourself grace, especially in the beginning. If you’ve never meditated before, it’s going to be a very new experience. Meditation takes practice. It’s a skill you develop, not an innate gift you’re born with.

• Chose a place to focus your energy—it could be a prayer, a chant, a mantra, or the words of your meditation guide in Insight Timer.

• You may want to light a candle or close your eyes and go inward when you meditate. Rituals like these can make your experience better.

• Above all, let meditation be a judgement free zone. A place where you don’t beat yourself up or feel less than or unworthy. You are worthy, you are strong and capable. You are human. No judgement.

How are you feeling? Are you ready to give meditation a try?

I’M TAKING YOUR THROUGH THE INSIGHT TIMER APP SO YOU KNOW EXACTLY HOW TO USE IT.

Let’s make this as easy as pie for you. My recommendation, whether you’re a seasoned meditator or your just getting started is to download the free Insight Timer app on your phone. It’s available on google play as well as apple. Once you have the app on your phone, and maybe you even downloaded it while we’ve been chatting– look for the icons at the top of the screen. If you’re driving or otherwise engaged, just mark this place of the episode on your phone so you’ll know where to come back to. OK, so you’re on the app, looking at the icons on the top of the screen. Choose the “Guided” icon. From there you’ll see various filters by time. 5-10-20-30-and 30+ minutes. Pick the one that fits the amount of time you have. Keep in mind that if you pick 5, let’s say, that will include all meditations with times from 1-5 minutes. If you pick 10, it will be meditations between 6-10 minutes and so on.

Let’s say you have up to 15 minutes, click the 15-minute filter. From there, you will see thousands of meditations pop up. I like to first use the filter icon at the top right. So press that. Then, within the filter, I select meditations. If you’d rather listen to music only as you meditate or listen to an uplifting talk, those are options as well. Within the filter section, you’ll also have options for a female or male voice, background music or none, and then in the advanced features, you can filter by benefit (like pain management, stress reduction, or sleep) and also by practice like guided imagery, chakra balancing, or affirmations. Choosing these options will get you closer to the type of meditation you’re looking for. Otherwise, your choices are just so huge, with hundreds and hundreds of meditations, you can get overwhelmed by which one to pick.

The last bit of info to increase your Insight Timer experience is that once you have your benefit and practice selected and your back on the screen to pick your meditation, you can also click on the sort (the icon at the top left) by highest rated or most played, even shortest or longest. This will also help narrow down your choices.

Once you’ve done this and you see your meditation options, tap on one that calls to you, then you have the option to look at the summary of the meditation and it’s rating and number of plays to help you decide it’s the one for you.

It’s a really user friendly system. If you had the app open while I was walking you through it, I bet you’re on your way already.

WHAT TO DO WHEN YOU FIND A MEDITATION YOU LOVE.

[20:57] Once you’ve used the app for a few days, you’ll find that there are meditations you like more than others. Be sure to heart the ones you love, and they’ll always stay in your bookmarks. That way you can go straight to those and bypass the thousands of other meditation options—unless of course you’re in the mood to try something new.

If you’re looking for some really helpful meditation guides with great meditations, especially for IBDer’s, there’s a few I highly recommend checking out. Michelle White, Ruthie Hanan, Kelly Schwegel, Davidji, Alexandra Elle, and Sara Blondin are a few that come to my mind. Check them out to help you get started.

IT’S TIME TO DO IT LIKE A MOM.

Before we part ways today, I’ve got to tell you how to do Insight Timer like a mom. I know once you get started, you are going to rock this. You’re going to end up falling in love with it. I’ve given you everything you need to get on it, but there’s one section we haven’t talked about yet, and that’s the most wonderful section in the app called “for parents.” You’ll definitely want to check this part out.

It houses the most incredible meditations for our kiddos. And not relax your body, or woo woo mystical meditations some kids might not take to, these are meditation stories with kids in mind. They are so absolutely clever and great for kids. My youngest uses the kid’s meditations every night. He struggles with going to sleep by himself, but as soon as I started him on this app, with meditations like Yuri and the Dragons, Billy & Zac and the Cat Go to Space, and Unicorn Sleepover, his sleep habits turned right around. These stories, even though the names sound exciting, are designed to calm little brains and help them drift off into slumber land peaceful and happy.

INSIGHT TIMER ISN’T JUST FOR YOU, MAMA.

So your Do it Like a mom for today is to try Insight Timer on your kids as well. Whether they do it in the morning or at night, they will get those same amazing benefits I mentioned earlier—less stress, less anxiety, better immune function, better sleep habits. And with kids, we also see better focus, creativity, and self-regulation, greater attention span and a better mood. Who wouldn’t want all those amazing benefits for your kids?

The app is there. You know how to use it. What are you waiting for? Maybe this week, you’ll try it once or twice. That’s a great goal for your first week. See how it works for you. Play around with the time of day if you like. There’s no right way or wrong way to do this. Find the way that works best for you. And then, once you have a schedule that works for you, keep at it.

Meditation is not a kind of magic pill formula. It’s the type of practice that works overtime. So be patient with it. Remember the studies I mentioned, those participants were practicing meditation for 8 and 9 weeks before they were asked about results. Give it 2-3 months and see if it helps.

OK friend, will you do me a favor? Once you have Insight Timer on your phone and you try a few meditations, DM me on Facebook and tell me what your favorite meditation is so far. I love expanding my meditation practice. I’ll share with you my current favorite too. On Facebook, I’m @TheIBDHealthCoach

OK dear one, may your meditation practice be peaceful and rewarding, and may you get as much out of Insight Timer as I do. 

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

Chat soon!

[28:34] 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.

[34:02] 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.

Make Gut Healing Habits That Stick: 6 Proven Ways to Overcome Procrastination and Flaking Out

Podcast: Play in new window | Download

If 40% of deaths in the U.S. are due to behaviors that we have the power to change, what changes can you make today that will help you live longer? And is it possible that behavior changes like these can also have a positive impact on our IBD?

From eating with your gut in mind, to making lifestyle changes that impact how you feel physically, to using the power of our mindset to calm our Crohn’s or colitis, behavior changes and forming healthy habits like these are the key to living longer, healthier, and happier.

There’s a huge gap between knowing we need to make these changes and actually making those changes stick. We are all creatures of habit and behavior change is hard.

Today, I’m going to share with you 6 proven ways to overcome the procrastination and flaking out that often prevent us from making lasting behavior changes we know will have a big influence on our gut healing.

These researched backed techniques may just be the key to busting down the barriers between IBD hell and IBD healing.  

We’re talking about:

• Why consistent, inflexible habits may actually keep you from reaching your gut health goals
• The most fun way to achieve your goals may actually work better than the most effective way
• The positive influence of watchful eyes (but not in a creepy way) on building gut healing habits

And so much more!

After this episode, you’ll be saying goodbye to healthy habit procrastination and hello to new, gut healing habits that stick.

Episode at a Glance:

• [06:34] A new book that will change the way you tackle your IBD healing journey
• [15:45] Why consistent, inflexible habits may actually keep you from reaching your gut health goals
• [18:51] The most fun way to achieve your goals may actually work better than the most effective way
• [22:49] How to pair a fun habit with a productive one to avoid flaking out on that new positive change in your life
• [24:05] The power of linking your new habits with a day that’s meaningful for you
• [25:22] The positive influence of watchful eyes (but not in a creepy way) on building gut healing habits
• [29:18] When the gap between you and your role model is too big, it can lead to you failing at achieving your goals
• [35:10] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

DM Me on Facebook

Unhealthy Behaviors Cause Approximately One-Half of U.S. Deaths

Dr. Milkman’s Book

An Interview with Dr. Milkman

Another Interview with Dr. Milkman

Choiceology Podcast

StickK

Beeminder

Shine

Calm

Episode Transcript:

Researchers have found that over 40% of deaths are actually due to behaviors that we have the power change.

40%.

What you choose to eat, the lifestyle habits you create, your state of mind… these are all behaviors and part of that 40%. And we don’t even have to be as dramatic as life or death here. Think about the impact these types of behaviors have on your Crohn’s or colitis. When we form healthy habits and behaviors around these 3 key areas: eating, lifestyle, and mindset, we create the power to live, not just symptom free, but in healthier and longer lasting ways.

So, how do you do it? How do you make those three unbelievably hard, but necessary behavior changes to help you live your best life? That’s what I’m going to share with you today.

[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]

[01:50] Hey dear one, welcome to the episode. I’m so honored that you’re sharing this time with me today. No matter what you’re up to—making breakfast, doing the dishes, working out, driving the mompool—we’re in this podcast bubble together and it’s my absolute favorite way to connect with you.

We’ve just been through one of the darkest times in history. A time when moving around your community was seldom. A time when we wanted nothing more than to settle in, all cozy at home in the clothes we probably wore yesterday, binge watching Tiger King, Bridgerton, or The Queens Gambit. We didn’t make lots of changes during Covid. We were just treading water, trying to keep things moving so we didn’t sink.

But now, there’s a light at the end of the tunnel. Now, we are starting to come out of the abyss and see the glimmers that even though life may forever be different, it may be time once again for change. The kind of change that gets us out of our comfort zone. The kind of change that even though difficult, comes with great reward.

When it comes to Crohn’s and colitis, the biggest change we can make in our lives is any change that leads to us feeling better. Any change that results in better gut health so we can get on with our lives and enjoy life on our terms. And thankfully there’s a wide range of ways we can improve our gut health.

And right now, at this moment it time, it feels like, in the U.S. at least, we are like butterflies, emerging from our cocoon after a long time sheltering in place. Now is a great time to make some of those changes that you might not have been emotionally strong enough to make a few months ago. Now is the time to adopt a new eating plan, get out in nature more, engage in a mindful practice like mediation or deep breathing, find ways to make your stress or anxiety more manageable.

How have things like that been going for you?

Are you diving in with both feet and making change happen? Or are you still holding back, still struggling to find the motivation, time, interest in making the changes you know will move the needle towards IBD remission.

If you’re still struggling to make change happen, this is the episode for you. I’ve just done a deep dive into the latest research on why behavior changes are so hard to make and what it actually takes to motivate us to make change. And oh my, you are going to be so surprised by the findings. This is groundbreaking and it’s not what you think it’s going to be at all.

Buckle up your procrastination belt mama, because I’ve got the antidote.

Change seems like a simple word on the surface, but if you’ve ever tried to make change in your life, whether you’ve succeeded or failed, you know just how daunting the whole process can be. We’re creatures of habit after all. I actually love that about humans. I love that we are so ritual and habit oriented. But what if you have habits and rituals that aren’t serving you? What if there are things about your food choices, your lifestyle habits, the state of your mind that could use a shift, a shift that will improve your gut health and lead you down the path to remission. I know you want that, right.

So, what exactly does it take to change behavior and why is it so hard to the make new behaviors stick? And how does all of this relate to the behavior changes we can make to help our IBD?

All good questions and it’s questions like these—behavior change questions– that were the catalyst for a new book by Dr. Katy Milkman: How to Change: The Science of Getting from Where You Are to Where You Want to Be. Dr. Milkman’s book is full of fascinating research studies on how behavior change actually happens, not how we’ve been taught it happens and as soon as I read it, I knew I had to share some of her insights with you.

One of the things I know my clients and the mamas in our free and fabulous Gut Love Community struggle with is making change, even when it comes to positive changes that positively impact our IBD. So the whole time I’m reading, even though this book isn’t about IBD specifically, I’m thinking how can this help IBDer’s?

I think I figured it out and I want to tell you about some of the things I learned from the research Dr. Milkman talks about because I really think it’s going to help you find ways to make gut healing behavior change stick for you.

LET ME INTRODUCE OUR BEHAVIOR EXPERT.

But before we dive in, let me just tell you quickly who Dr. Milkman is so you can see where she’s coming from with the work she does. Dr. Milkman is a professor at the Wharton school, she is the co-director of the Behavior Change for Good Initiative at U of Penn, and she has a podcast called Choiceology. I’ve listened to several episodes and it’s really good. You might be thinking, oh stuffy academic type, but Dr. Milkman is really relatable and puts more heady concepts in terms we all can understand.

I’ll leave links to all her stuff in the show notes in case you want to check out all the work she’s doing habits and behavior change.

I HAVE A CONFESSION TO MAKE…

Now, right from the get go, I’ve got to be honest with you and tell you that looking into behavior change and the best ways to change our behavior, is a really personal pet project of mine. As chief procrastination queen, I’ve had roadblocks with behavior change my whole life. Take my whole journey in starting the Specific Carbohydrate Diet. You may have heard this story before because I know I’ve shared it a time or two, but after I read the Breaking the Vicious Cycle book—the SCD how to guide—it sat in a box in storage for 5 years—actually it started in a box in South Carolina, then it stayed in that same box when we moved to Mississippi, and still stayed in a box in England, and then finally made its way to Maryland (where my hubby got out of the military) where I opened the box again in desperation after a doctor told me there’s nothing else I can do for you.

Now that’s procrastination, right?

I could also tell you about my late night procrastinations before every assignment, paper, and test in college, need I say more?

So, if you feel what I’m saying, if you’re a procrastinator too, just know that we’re in this together. I know procrastination well. She and I are on a first name basis. Just because I’m telling you about the wonderful work of Dr. Milkman doesn’t mean I have this anymore figured out than you. Behavior change is hard for me to, but I can say that reading about some of the interesting ideas in this book, it definitely gives me hope. And I hope it gives you some hope too.

6 PROVEN WAYS TO MAKE BEHAVIOR CHANGE WORK FOR YOU.

There’s six things that stuck with me most when it comes to how we can find the best ways to make the kind of behavior changes that will positively impact our Crohn’s or colitis. #1 We are told that this best way to change our behavior is through consistency (doing something in same time, same place). It’s not. #2 How something called “present bias” works to undermine behavior change and keep our procrastination alive and well.  #3 How what Dr. Milkman calls temptation bundling can lead us to behavior change that lasts. #4 The fresh start that can start any time of year (not just New Year’s), #5 The power of being watched (mmm, intrigue). And #6 The harm we do to our behavior goals when we look up to the wrong kind of role model.

Each of these little nuggets of wisdom deserves some time to explain how they can work to help you heal your IBD—because that’s what it’s all about. It’s about fitting Dr. Milkman’s work into our IBD mold. So, let’s do that. Let’s sus each of these out from an IBD lens, so you can see how these concepts can lead to good things for your gut health—and of course they work for other changes you want to make as well.

IS CONSISTENCY REALLY THE KEY?

[12:35] #1: The idea that behavior change is linked to something we do consistently—same time, same place, same environment. We’re told that if we are serious about starting a new behavior and making it stick, we need to create an inflexible plan and never deviate from the plan. After a period of time of adhering to this, we’ll have a new habit, right?

So, whether we want to start yoga or develop a daily meditation routine, or a habit of getting out in the sun to get a dose of vitamin D (huge for our immune function and overall health), we have to be rigid about it.

Well, according to Dr. Milkman’s research, and I love this really revolutionary find, the “inflexible, do it at the same time” approach, isn’t necessary for behavior change that sticks.

In a research study conducted with 25,000 google employees, they looked at the habit of developing an exercise habit. That’s an easy one to measure. But for you, think of it in terms of any physical activity that has the power to help you’re Crohn’s or colitis. I have clients who are cross fit goddess’s and clients who feel like they’ve accomplished their fitness goals for the day when they take the dog for a walk, so when you think about this study, think about whatever your movement goal looks like.

So, they put these Google employees into 2 different groups. Group 1 was told to go to the gym at the same time and same place. They were told to follow a set schedule. Group 2 was told to pick the time that worked for them. They were encouraged to set the same number of times they exercised per week, but how they got it done could vary.

Guess which group stuck with their new habit? It was group 2. The flexible group. The researchers found that building in elastic habit, one that has room for changing it, it’s a much more durable way to build a new habit.

So, how might this play out for you? Well let’s take the habit of developing a yoga practice. Maybe it’s your goal to practice yoga four times a week and you want to practice first thing in the morning for 30 minutes. What if one morning you wake up late because you weren’t feeling well the night before and now, you’re rushed to get the kids out the door. Yoga is not happening today. If you were in group one, that’d be it. You’re definitely not going to get to your yoga goal that day and it may be all you need to stop creating this new habit. It’s a completely inflexible approach. But if you are in group 2, you might start thinking about another time of the day when you could get your yoga practice in. You might have time for a 15-minute yoga session, you might do it later in the day, or you might skip it today all together and do your yoga practice tomorrow.

See how that flexibility can fit in your favor? When you develop a new habit, whatever it is, let yourself be a little bit flexible. Feeling like you have to do that new habit in the same way and at the same time every day can actually make you likely to quit soon after you start.

THE PRESENT THAT ACTUALLY CAN HARM YOU.

The second thing I mentioned was “present bias” and how it works to undermine behavior change and keep our procrastination alive and well. According to Dr. Milkman, “present bias” happens when we focus on our here and now rewards. Social media scrolling, binge watching TV… the things we do when we know we should be doing something else more productive.

When it comes to this type of procrastination, there’s a couple cool tools that are now out there to help us. One of them is an app called StickK. Basically, StickK is an app where you impose a fine on yourself if you don’t achieve your future goals. So, you tell the app your goal, you agree to a binding commitment contract, you choose a charity of your choice where the money will go if you don’t stick with it, and you also choose a referee (someone who you trust to be impartial) who can report you if you don’t achieve your goal. Some people recommend choosing a charity that you would definitely not want to support. Just a little bit more incentive for you to stick with your goal. There’s another app called Beeminder that works much in the same way. I’ll link to StickK and Beeminder in the show notes in case you want to check them out.

Besides SticKkK for procrastination and difficultly sticking with new habits, I really like the other method mentioned in the book called The Carrot.  I like this method because it involves fun and whenever I’m forming a new habit, I’m definitely more apt to stick with it if it’s fun. So most of the time when we think about achieving a new goal or starting a new habit, we think about the way that’s most effective in reaching a goal. But with The Carrot, we think about what would be the way that’s most fun for us to achieve our goal.

When people choose the fun way to achieve a goal, they are more likely to stick with their goal. Dr. Milkman equates this to Mary Poppins and her spoon full of sugar. The sugar (that is, the fun) helps the medicine (or the habit) go down. Of course, this way of doing things may not work for the perfectionist to wants to do everything in the most effective and best way, but do you want to achieve your goal, or do you want to give up because you’re so perfectionistic about the way it has to be done?

Have you been thinking about trying a gut healing diet like the specific carbohydrate diet or maybe Paleo? What if you did it with a friend? Wouldn’t it be more fun that way? The two of you can go through the ups and downs together, you can support each other along the way.

Or maybe you’re trying to go gluten-free, but the idea of figuring out the recipes and meal prep is making you feel overwhelmed. How can you make this more fun? Is there a gluten-free blog with the recipes galore? Is there a friend who might want to meal prep with you to share the load? They don’t have to have IBD, they just have to want to eat gluten free. Both of these ideas will make going gluten-free more fun. It might not be perfect, but these changes are not about perfection, they’re about making these new habits durable and sticky.

SPARKS FLY WHEN WE PAIR OUR HABITS WITH OUR TEMPTATIONS.

[21:15] Let’s talk about the #3 gem of a find from this research: it’s called temptation bundling. This habit building technique also has the fun built in. With temptation bundling, you only let yourself do your new habit, while you’re doing something productive. So, with an exercise example, you would pair the elliptical with a binge worthy show. One of my clients, Aimee uses temptation bundling with making her SCD legal food on Sunday. If you know anything about the Specific Carbohydrate Diet, you know that it can involve a fair amount of making food at home. This is Aimee’s least favorite part of the SCD, so she does all her meal prep for the week on Sunday afternoon, while she catches up on her favorite podcasts. In two hours, she’s listened to 2-3 episodes (she flatters me by saying I’m in Sunday bundle), and batta bing, she’s ready for a week’s worth of eating for her gut.

What fun activity can you pair with a gut healing habit? Going for walks with a neighbor? Nighttime stretches with a good audiobook?

Don’t you just love the idea of temptation bundling? I think it’s my favorite habit building technique that I’m ready to try.

A FRESH START CAN HAPPEN ANY DAY OF THE YEAR.

Technique #4 has to do with fresh starts. And fresh starts don’t always have to be on New Year’s Day. A fresh start can be any day of the year. Mondays are the perfect fresh start day, as is the 1^st day of the month, or any day that has some sort of significance for you. It’s about linking your new habit to a day that has meaning to you. When you do that, you’re more inclined to act.

I definitely know something about a fresh start. Remember those 5 years I mentioned in between finding out about the SCD and starting it? Well, after those 5 years went by and I was ready to start the diet, the month was May, but I knew that if I linked this diet to a fresh start, I’d be much more apt to stick with it. So, after careful planning and thinking about the perfect day for me, I chose July 4^th—America’s Independence Day because it was my personal independence day too. It was the day I said, “no more” to doing everything my doctor told me to do. “No more” to being the good little solider, and never getting better. I think one of the reasons SCD was so successful for me was because of that very reason—I linked it to a fresh start day. Now, every year on July 4^th, I have my own celebration of independence with all my favorite SCD legal foods.

I ALWAYS FEEL LIKE SOMEBODY’S WATCHING ME (BUT NOT IN A CREEPY WAY).

[25:30] Powerful habit builder #5 is the power of being watched, in a non-creepy way. We’re talking accountability my friend.  There’s this really cool study that Dr. Milkman talks about where a company is trying to get a community to sign up for an environmentally friendly energy saver—turning off power during peak times. Not typically a great sell, right? Well, the researchers created two different test groups. In one group, people were asked to sign on a sign-up sheet in their community using a pin number. The other group had the same sign-up sheet, but they were asked to sign up for energy saving using their actual names.

Guess which group had more sign ups?

Yep, you guessed it. The group that put their names down. They wanted to look good in their community’s eyes. Accountability. Our behavior changes when someone is watching.

How can you do this in your IBD healing life? Let’s say you’re feeling like the stress and anxiety in your life is wreaking havoc on your Crohn’s or colitis and you’ve decided to commit to a stress managing app like Calm or Shine. These are two great apps for stress and anxiety help. There’s a couple ways accountability can be used here. One way is to work with an accountability buddy. Someone who holds you to the goal you’ve set for yourself. If you’ve promised to use the app 5 times a week, your accountability buddy will be checking in with you to make sure you stay on track. If you don’t, a little tough love is employed to get you back on track.

Another way to use accountability is to shout your Calm or Shine app intentions out loud to the world and in this day and age, that’s easy to do. Post it on social media and declare your new habit to the world. Nothing holds you to your word like putting it out there for the world to see.

PICK YOUR ROLE MODEL WISELY.

One last tip to help you form super healthy gut healing habits, is habit change factor #6, looking up to the right people. We just talked about the positive power of social media. But there’s definitely a downside too. Everyone on social media seems so perfect. They seem to have it all together. They seem to be 10 steps ahead of where you are.

Comparing yourself to those people is never a good idea. The gap between you and them is just too great. Instead of inspiring you, they make you feel like a failure. Instead of wasting your time on people who seem to have it all figured out, pick someone who’s just a few steps ahead of you. This is someone you can relate to. This is someone who’s goals are similar to your own. Seeing yourself in this light will boost your self-confidence and help you feel like if they can do it, so can you. When you feel that way, you’re much more apt to keep those behavior changes going.

Alright mama, there you have it. 6 of the best, most research backed methods to help you get started with make lasting changes and forming healthy habits that have the power to bring your IBD into remission.

Now you’ve got the tools, what are you going to do with them?

YOU’RE GOING TO DO IT LIKE A MOM!

I’m going to recap the habit changing tools we talked about today. While I do, your job is to pick the two that resonate with you most. Don’t pick them all. You’ll never commit. Pick two that you can get started on right away. You can always add on more later.

Ready? Here’s the recap.

#1- Forget rigid goals, flexible, but persistent strategies work better

#2- Don’t get sucked into present bias (the rewards of the now), use apps like StickK and Beeminder to make sure you achieve your goals

#3 Use temptation bundling where you link a behavior you don’t want to do with one you love to keep you motivated to keep going

#4 Make that fresh start any day of the year, remember my fresh start day was July 4^th, if you’re listening to this is real time and you live in the states, July 4 is coming up, maybe it could be your date too

#5 Get watched, in a non-creepy way of course, get an accountability partner or share your intentions with the world wide web

#6 Look up to people who are just a few steps ahead of you, looking up too high, only makes you feel like you can never achieve your goals.

Did you pick 2? Awesome, that’s all you need to do for today.

I WANT TO HEAR FROM YOU!

Tomorrow, dear mama, take some action. DM me on Facebook and let me know which ones you pick. I’ll let you know mine too and we can be accountability buddies to achieve our goals. @TheIBDHealthCoach

You’ve got this. I know you can do it!

We talked about a lot today. But this is just a sampling of the work Dr. Katy Milkman is doing on how we make changes and form healthy habits that last. If you’re a procrastinator like me, if you’re struggling to make the changes you know will help you feel better, help you to be the mom you know you deserve to be, help you live your best life, this book is worth the purchase. A link for Dr. Milkman’s book, How to Change is in the show notes.

[33:50] Say no to the status quo, say no to it’s always going to be this way, say no to I can’t… You can. It won’t happen all at once, but it will happen. Start small, with baby steps, form small habits you can work at every day and you will get there.

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

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.

7 of the Wackiest & Most Insensitive Comments IBDer’s Endure

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“It must be great to be so thin,” or “Oh, I think I’ve heard of Crohn’s and colitis before, it’s that nervous person disease, right?”

These are just a couple of the insensitive and absurd remarks we endure at the hands of uneducated, thoughtless people who don’t really know what we go through on a daily basis. 

Today on the podcast, we’re diving into some of these crazy but true comments to remind you that you’re not alone. We all experience this level of absurdity from time to time.

And if we can just take a step back and appreciate these negative comments for what they are, comments from people who don’t understand the first thing about IBD, we might even have a good laugh together at how ridiculous they sound.

We’re talking about:

• The appalling disinformation we get from the medical community
• What to do when the insensitive comment comes from your friend
• The reason why your doctor doesn’t recommend gut healing food to help your Crohn’s or colitis symptoms

And so much more!

After this episode, you’ll be reminded that you’re not alone. Even though we live in different places and we have different IBD symptoms, we both know what it feels like to experience wacky, insensitive comments that stick with us.

When it comes to comments like these, education and laughter go a long way.

Episode at a Glance:

• [04:15] The appalling disinformation we get from the medical community
• [09:18] What to do when the insensitive comment comes from your friend
• [11:30] The best response to “Why are you so thin?”
• [12:45] The type of insensitive comment that actually comes from the heart
• [15:00] The reason why your doctor doesn’t recommend gut healing food to help your Crohn’s or colitis symptoms
• [17:00] When people with IBS think they get what it’s like to have IBD
• [18:35] And the most ridiculously insensitive IBD comment award goes to…
• [22:24] The best way to take your IBD healing journey to the next level

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Mentioned in This Episode:

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Episode Transcript:

Episode 37: Seven of the Wackiest and Most Insensitive Comments IBDer’s are Told

It must be great to be so thin and Oh, think I’ve heard of Crohn’s and colitis before, it’s it that nervous person disease, right?

These are just a couple of the insensitive and absurd remarks we endure at the hands of uneducated, thoughtless people who don’t really know what we go through on a day to day basis.  Today on the podcast, we’re diving into some of these crazy but true comments to remind you that you’re not alone. We all experience this level of absurdity from time to time. And if we can just take a step back and appreciate these negative comments for what they are, comments from people who don’t understand the first thing about IBD, we might even have a good laugh together at how ridiculous they sound.

In a world of heartache, severe challenges, and uphill battles, it’s nice to laugh IBD in the face sometimes.

Let’s get into it.

[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]

[01:49] Hey there mama and welcome to the episode. On the surface, insensitive moments might make you cringe, but sometimes in those cringe worthy moments, we can find a shared experience and instead of getting mad, we can turn that anger into a good belly laugh. We all deserve light and laughter sometimes.

So, recently I went to the GLC, our free and fabulous gut love community of IBD mamas and asked them this question—what’s the most insensitive thing you’ve been told when it comes to your IBD?

The responses were brilliant, and they helped me see that even though sometimes it may feel that way, I’m not alone. You are not alone. There may not be many people in the world who understand us, what we go through on a daily basis with Crohn’s and colitis, but we understand each other, don’t we? We’re in this together. I hope as you’re listening to these insensitive outbursts, you remember that and share a good belly laugh with me.

Before we dive in, I want to remind you that if you are not already a part of our GLC, it is open to all moms with IBD. It’s a safe space with loads of IBD info, recipes, workshops and first look information. If you’re struggling with IBD and you’re looking for a safe space with no judgement, look no further than the GLC. The link to join the community is in the show notes.

CUE THE EYE ROLL.

OK, let’s find out about insensitive comment #1.

This one comes from my client and GLC member Lindsay. Lindsay is speaking for all of us IBDer’s with her frustration:

#1 “For years, I tried to find out what was wrong with me. I went from doctor to doctor, and no one knew what to make of my daily multiple trips to the bathroom. One doctor actually gave me a referral to a therapist and told me I must have too much stress in my life. When I finally found a sane doctor who diagnosed me with Ulcerative Colitis, I actually cried tears of joy. Finally, I had an answer and finally someone took me seriously.”

Don’t you love the, “if I can’t find out what’s wrong with you, it must be stress or anxiety.” With the emotional pat on the head, like runaway little girl.  It’s truly appalling! What do we need to do to be taken seriously? When I ask women about their experience in getting diagnosed with IBD, it’s amazing to me how similar our stories are. It’s not unusual to wait 1,2,3 or even more years struggling with your symptoms to get a proper diagnosis and in the meantime, you’re treated like a hysterical, anxiety prone woman.

To combat the “you’re just anxious” travesty that befalls so many of us, I’ve found a few things to help with being taken seriously by those in the medical field.

THE REMEDY FOR “YOUR JUST ANXIOUS” SYNDROME.

#1- do your research before you go see your doctor and be able to describe your symptoms in a specific manner. Specific is the key word here. So, instead of a vague, statement like my belly aches, try for something more specific like I’m feeling a sharp shooting pain on the right side, just under my rib cage. It seems to flare up about 30 minutes after I eat. See the difference?

Also, research the possible treatment options for your symptoms and be ready to bounce your ideas off the doctor too. “I’ve heard fish oil can be helpful for achy joints, what do you think?” These specific ways of talking about your symptoms and potential treatment options will help give a focus to your appointment so they don’t go off on a “it must be stress” tangent.

Also, #2 know exactly what you want to get out of the doctor’s appointment before you even get there. Is there a test you someone to perform like a CT scan or a blood level like your vitamin D you want checked, or a prescription you want filled? Go in there with a plan, be flexible and open minded, but when you are certain about what you are looking to get out of the appointment, don’t leave until you get what you know you need.

#3- use some big words. Sad as it may be, when you know the proper terminology for the parts of your body affected by your illness like small intestine, colon, rectal abscess, terminal ileum, duodenum, fistula, ileocecal stricture… see what I mean? Lots of digestive system terminology, you’ll show the doctor you can be a strong contributor to the conversation and to your overall care. You don’t have to be a walking medical encyclopedia, just know the words that pertain to your IBD issues and you’ll immediately put yourself on equal footing with the doctor.

Some might call these tactics manipulative, but I call it speaking the doctor’s language. We shouldn’t have to play these games, but it helps us get taken seriously.

WHAT TO DO WHEN YOUR FRIEND IS THE INSENSITIVE COMMENT CULPRIT.

Here’s another insensitive remark directly from our Gut Love Community member, Sheralee.

Insensitive remark #2 “I always feel uncomfortable when the topic of dieting comes up. My friends are all heavier than me and they’re always trying the next fad diet. One night at book club my friends were having that conversation again. I was staying out of it because all my friends know I have Crohn’s and don’t diet. All of a sudden, my friend looks me up and down and says, you’re so lucky, you never have to diet. I was so stunned; I didn’t know what to say. What do you say to that? Uh, thanks?”

Wow, Sheralee, that’s the very definition of insensitive.

Have you ever experienced something like this? I have. This is a tough one because it doesn’t involve an acquaintance and it doesn’t involve a doctor. These types of conversations are often harder with friends. When it comes to long lasting friendships, we want them to thrive, so I think gentle and firm honesty is the only policy. After a comment like this, where you literally have to cup your hand at your chin and physically use it to shut your mouth, that I’m sure is gaping open, it’s time for a more serious conversation. I probably wouldn’t have it in front of everyone though. If you really want the conversation to mean something and not just embarrass your friend, a 1 on 1 heart to heart is in order.

It might go something like this: Hey, Jane, that comment you made about me not needing to diet really hurt my feelings and here’s why. Education is key here. I’m willing to bet your friend wasn’t being insensitive on purpose so a little education on the realities of life with IBD will go a long way. Handling it this way can not only save your friendship, but it can help spread the word about IBD. I think the more people who get what we go through, the better our chances are at finding a cure!

[10:36] #3 Along the same lines as “it must be great not to have to diet,” is one of the top comments I get all the time is… “You’re so thin.” Again, what do you say to that? I could say my first reaction which is always, I’ve had 10 feet of my small intestine removed. If you had that removed and you couldn’t digest and absorb half of your nutrients, you’d be thin too. But, after taking a deep breath and releasing it, the response I usually give to this comment (and the one you might want to give if you get some version of this) really depends on your relationship with the person who says it. If it’s someone I’m close with, I use it as an opportunity to educate them on why it can be so hard for IBDer’s to gain weight, but if I truly don’t care what they think, I just say thanks and walk away. There’s no point in that conversation with someone one who’s just thoughtless and won’t benefit from your wasted breath.

Let’s talk about incredibly insensitive comm #4. Client and GLC member, Karyn nails it with her shared comment from those well-meaning family members.

WELL-MEANING FAMILY MEMBERS ALWAYS THINK THEY KNOW WHAT’S BEST.

#4 “After I was hospitalized after a colonoscopy a family member told me….You shouldn’t have gotten a colonoscopy. You are way too young to need one.”

Cue the eye roll.

Don’t you just love well-meaning family members who think they know what’s best for you? They read one article in the paper and say, hey, have you heard about this cabbage soup thing that cures IBD? You should try that. Or with regard to Karyn’s colonoscopy, why are you doing that? You don’t meet the criteria I’ve heard about so you must be doing something wrong.

The well-meaning family member is classic. We all have one of those in our family. The thing to remember about these individuals is that they care about us and usually, their heart is in the right place. They find out this information that they deem to be life transforming for us and they want to connect with us and help in some way. This type of insensitive comment is really different from unsolicited advice from a friend or acquaintance.

In situations like this, it might just be time to grin and bear it. Thanks Aunt Helen. It’s really kind of you to think of me. And then, change the subject. What you do or don’t do to help your Crohn’s or colitis, is none of Aunt Helen’s business. Think about the good place this advice is coming from and leave it at that.

[13:40] Let me tell you about the insensitive comment I heard about most from several GLC ladies. I think April’s experience really sums it up with incredibly insensitive comment #5.

“I’m sick and tired of my doctor telling me it doesn’t matter what I eat. Even after I started the specific carbohydrate diet 4 months ago and went for my appointment, my doctor told me it was a coincidence that my bloodwork looked great and that I was symptom free. Just a combination of being on humira and having less stress she told me. When will doctors accept that food matters?”

I get it April.

This is a biggie. This food has nothing to do with your illness is utter nonsense. The most we ever hear from our doctor with regard to food is: Just eat bland food when you’re in a flare. The only way I reconcile this insensitive attitude is by knowing that your doctor most likely doesn’t know that food can be medicine, especially for IBDer’s. They aren’t trained in nutrition; they’re trained in disease management. Of course, it doesn’t make our doctors unnecessary, because boy, I want a doctor by my side when I feel awful, or I’m in a massive flare up, or when I need medicine, or a surgery. They are fantastic at those things.

But doctors aren’t food specialists. Instead, we can do two things to help with this insensitive comment.

#1 We can show up, time and time again and show them how great we are doing on our gut healing diet, and we can share information and websites with them on the power of using food to help heal IBD. And #2, you know I love scientific studies. I’m a research gal and I love when scientists research some of these different diets. Every time I find a new study, I’m bringing it to my GI, to educate him, show him that there’s scientific evidence surrounding food and IBD, and maybe, just maybe, I’ll put a small dent in the medical model they’re used to. It’s fun for me!

WHEN THEY DON’T KNOW THE DIFFERENCE BETWEEN IBD AND IBS.

Let’s turn to Jemma. She’s a GLC member who’s frustrated by our next insensitive comment. Comment #6.

“What’s with everyone I tell about my IBD saying, I know what you’re going through. I have IBS. IBD and IBS are not the same thing. Not even close. I wish people would stop saying that.”

I hear you on that one and you’re completely right, Jemma. IBD—inflammatory bowel disease—is not the same thing as IBS—irritable bowel syndrome. IBD is definitely much more severe. Especially when it comes to the serious complications those of us with IBD can have—fistulas, fissures, strictures, bowel resections, ostomy’s, j-pouches… so many complications people with IBS don’t have to contend with.

With all of these insensitive comments, we have to decide, is this the time and place for some good hearted and much needed education? In this case, I think a quick IBD road map is helpful. You might say something like, I’m sure it’s tough to have IBS. With IBD, I have some of those symptoms too. IBD can also cause more serious ailments like strictures and hospital stays, sometimes the removal of intestines… it’s hard to go through.

And if you’ve gone through a complication like this, you can tell them about your own personal experience.

So, when it comes to the IBD vs IBS comparison, bond over what you have in common, and then educate them about what the differences are. And remember, this isn’t a competition over who has the worse condition. For the individual with IBS, their challenges are real, just like our challenges are real too. Support and love goes a long way my friend.

AND THE AWARD FOR THE MOST RIDICULOUSLY INSENSITIVE COMMENT GOES TO…

OK, we made it to incredibly insensitive comment #7. And I saved the most ridiculously insensitive comment for last. This one comes from GLC mom, Genita. This one is so ridiculous. Our GLC member writes, “I work in an office space with cubicles and my co-worker comments every time I use the bathroom. She’ll say things like, didn’t you just go to the bathroom. Or what are you doing in there for so long?”

Personally, if I’m going to laugh at any of these crazy anecdotes, it’s going to be this one. Some of these are serious infractions that really hurt your feelings, and some are just so crazy stupid, all you can do is laugh.  I’m definitely a talk it out, be upfront, can’t we all get along kind of gal, but with this comment, it deserves a quick quip to nip it in the bud.

Something like, why, are you keeping count? Or would you like to come in with me and find out” is in order. Comments like these are pointless and stupid and don’t really deserve your time or attention. Nip it in the bud and move on.

[20:01] So, what do you think? Have you heard incredibly insensitive comments like these too? I bet you have one in your back pocket that I didn’t even mention today. If you have Crohn’s or colitis long enough, you’re bound to fall prey to the miseducation of non IBDer’s.

Even though I know these comments can cause us emotional pain and head scratching wonder, I hope you’ll do what I do, educate or belly laugh. As a mom (and a homeschool mom too), I’m a huge fan of the teachable moment. Most of these people aren’t being nasty on purpose. The more we educate, the more people know about IBD, and the more people who demand funding to find a cure, right?

And if the moment isn’t right to educate, focus on just how ridiculous the moment is and have a good laugh about it. Laughter is ultimately the best medicine isn’t it?

Got a good insensitive comment story, come share it with me. DM me on Facebook and we’ll share an eye roll and a belly laugh together. @TheIBDHealthCoach.

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

[20:24] 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.

The SCD Revamp: 9 Changes to Help You Get Faster, Better & Longer Lasting Results

Podcast: Play in new window | Download

You might already know this, but I am a capital H HUGE fan of the Specific Carbohydrate Diet.

But even when you’re passionate about something with your whole heart, you can still find ways to make it even better.

Today, even though I couldn’t be more in love with the SCD and everything it can do to transform your life just the way it is, I’m going to tell you how you can make your SCD journey happen faster, better, and give you longer lasting results that have the power to stay with you for a lifetime.

We’re talking about:

• Why SCD yogurt may be making you sick
• The best SCD legal fruits for gut healing (ones that won’t jeopardize your bacterial balance)
• The herbal teas that aren’t SCD legal, but should be to help you heal your gut
• The most empowering thing that will happen to you on the SCD (it’s normalizing too)

And so much more!

After this episode, you can take the SCD revamps that work for you, scrap the ones that don’t, and make your gut healing journey the best adventure it can be.

Episode at a Glance:

• [05:47] The 5 categories of food to strive for eating organic
• [0945] Why SCD yogurt may be making you sick
• [12:46] When it comes to SCD, if you want to be successful, think like a baby.
• [15:55] The ultimate website for SCD stages, telling you what foods to add in and when to add them
• [18:10] The best SCD legal fruits for gut healing (ones that won’t jeopardize your bacteria balance)
• [21:20] What to do on the SCD if you are fructose intolerant (oh no, honey)
• [23:00] The most empowering thing that will happen to you on the SCD (it’s normalizing too)
• [27:30] The super-rich, concentrated, nutrient dense powerhouse that’s not on the SCD, but should be
• [29:28] The herbal teas that aren’t SCD legal, but should be to help you heal your gut
• [34:15] How to start food journaling to make your SCD journey better, faster, and longer lasting with the best resource to get you started today
• [34:02] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

DM Me on Facebook

The Food Mood Poop Journal

Pecan Bread

Episode Transcript:

Hey there my friend, you might already know this, but I am a capital H HUGE fan of the specific carbohydrate diet. I’m not being overly dramatic when I tell you that, almost 13 years ago, the SCD literally saved my life. But even when you’re passionate about something with your whole heart, you can still find ways to make it even better.

Think about your favorite relationship, maybe it’s the relationship you have with your spouse or your best friend or an amazing connection with a sibling… I bet you’re still working on that relationship, aren’t you? You don’t just get to amazing status and leave it alone. Because if you did, that relationship would stagnate and eventually, it would slowly die. When something’s important to you, you work at it to make it stronger, to make it the best damn thing it could possibly be. Today, even though I couldn’t be more in love with the SCD and everything it can do to transform your life just the way it is, I’m going to tell you how you can make your SCD journey happen faster, better, and give you longer lasting results that have the power to stay with you for a lifetime.

Cue the intro—

[02:12] Hey, hey, hey and welcome to The Cheeky Podcast my friend. Today, we’re talking about my favorite subject of all, besides my kids probably. It’s the specific carbohydrate diet and exactly what you can do to get results faster, better, and have them last longer so you can get on with your badass mom a life and rock the amazing health it can give you. Amen to that!

So, you know I love the specific carbohydrate diet. I have professed my adoration and gratitude for the SCD on more than one occasion. But just like any diet or eating plan, there’s always room for improvement. Improvements and modifications to the SCD are long overdue. The diet itself has been around for generations and there have been amazing advances in the world of health and medicine since its inception.

A DIET WORTH UPDATING.

I don’t know why someone hasn’t taken on an SCD revamp yet, but I really hope they do. In the meantime, I’m going to give my two cents, for anyone who’s listening, on how the specific carbohydrate diet could be even better. We’re talking about 9 changes you’ll want to consider if you decide to start the specific carbohydrate diet. And these changes can help you see results faster, better, and your IBD remission may even be longer lasting because of it.  I’m not a doctor so I’m not making any medical claims here. This is just one SCD mamas opinion, but this is from my own experience as well as the experience many clients I’ve had the privilege of working with as they took their very own SCD journey too.

My 9 proposed SCD revamps, let’s do this.

#1 MAKE IT ORGANIC BABY!

The research is out, organic matters. The quality of the food we put into our body matters. It’s not just about eating healthy food like fruits and vegetables, it’s about the quality of that food, especially for those of us with gut disorders.

Now, from everything that I’ve read, Elaine Gottschall, the author of Breaking the Vicious Cycle, the amazing mama who introduced the SCD to the world, she knew all about the power of organic food. When Elaine was writing about the SCD, organic food was not mainstream. Elaine knew all about the power of eating organic, but she wanted this diet to be accessible to everyone. And that meant just getting this information in everyone’s hands, not about adding the burden of it having to be organic as well.

Today, we know better, we know that foods grown with pesticides, foods grown with chemical fertilizers, foods grown with artificial agents, and genetically modified foods have an impact on our digestive system. These types of chemicals are gut disruptors. We don’t need more gut disruptors. Eating organic fruit, vegetables, meat, eggs, and dairy ensures that when it comes to these foods especially, we are not putting gut disruptors in our body.

Now, as my clients know, I always say get the best that you can afford and the best you can find where you live. Even if it means that you can buy some things organic and other things not. I encourage you to do the best you can with organic. But if someone were to revamp the specific carbohydrate diet, I know that they would talk about the importance of eating organic when it comes to gut health because organic matters.

#2 STEP OFF THE YOGURT.

[06:45] At least for a little while, and maybe always. Many people start the specific carbohydrate diet with the yogurt. It’s the crux of the SCD and for many it can be a very powerful healer. It definitely was for me. But I’ve seen way too many clients and friends give up on the specific carbohydrate diet too early, not realizing that the problem was the homemade fermented 24-hour yogurt.

I remember vividly my client Kim (know that every time I mention a client on the podcast I have slightly changed their name to protect their privacy). Kim had ulcerative colitis and was trying the specific carbohydrate diet to help manage her symptoms. Kim went for it with the SCD yogurt. She was so excited about it because after being so hungry during the SCD intro diet period, this was something that actually tasted good and it was filling. It was like a treat and she wanted to indulge in this creamy goodness.

The problem was that even though Kim was doing everything right on the diet, and that’s very hard to do especially at the beginning, Kim’s abdominal pain persisted, her diarrhea continued, she was still seeing blood in the toilet. Kim was at the beginning stages of the diet, her foods were well cooked and deseeded which helps you with better digestion and absorption. Nothing Kim was eating should be bothering her.

WHY WASN’T KIM FEELING BETTER?

Because I knew that even though SCD yogurt is virtually lactose free, it still does not work for everyone, I suggested that Kim stop the yogurt and see if it made a difference. It only took about a week. Everything turned around for Kim. Her diarrhea went away, the bleeding lessened, and her abdominal pain subsided. SCD yogurt was not a friend to Kim. She was sensitive to the casein in the yogurt and in other dairy products that are allowed on the diet. After removing the yogurt, it was a game changer for Kim.

If you’re on the SCD, and you’re eating the yogurt, and things are not turning around for you with your Crohn’s or colitis, think about stopping the yogurt for a little while. Just a week or two to see if it makes a difference. There’s no crystal ball or magic eight ball to decide this for you, it’s more of a trial and error to see if it makes a difference. It’s definitely a worthwhile experiment.

And going off the yogurt doesn’t necessarily mean forever. Many IBD mamas start the SCD without yogurt. When some healing has taken place and inflammation has subsided in the gut, usually after a month or two, some moms are able to bring yogurt in—slowly, very slowly starting with just a tablespoon at first. Heck, I’ve seen clients start with just putting the tip of their tongue to it. But start slow, whatever you do, start slow.

And if you’re never able to tolerate the yogurt on the specific carbohydrate diet, that’s OK. There’s lots of other ways to get your probiotics and beneficial bacteria in. I have many clients who not only feel better on coconut milk yogurt, but they also like the taste of it better. The bottom line is that SCD yogurt may not be for you. Don’t take it personally, move up and onward knowing that you and yogurt’s path may cross again.

And speaking of going slow, that’s brings us to my proposed SCD revamp #3—

HOW SLOW CAN YOU GO?

When you think you’re going slow with adding in new foods, take it down a notch and go even slower. I bet when you met your mate, you didn’t move in together on the first date. No, you took it slow. You went on a few dates, you met some of their friends, eventually met the important people in their life (parents, maybe siblings) and commitment came down the line. Now of course some of us did the first date to commitment faster than others. I knew my hubby was the guy for me after one month of dating, but that’s only because I had already dated all the frogs on the market before I met him. The point is, there is an order to things and the SCD is no different. 

After the intro diet, I see so many ladies diving in with wild abandon, only to waste so much time because then they have to back it all up and start over. All the fruits, all the vegetables, the meats, the almond flour, the dry curd cottage cheese… all of it, all at once. If you do this and you don’t feel any better, how will you know why you don’t feel better? How will you know what foods are bothering you? The answer is simple, you won’t. You won’t know what foods you’re reacting to and what foods are treating you just fine.

When it comes to SCD, if you want to be successful, think like a baby. Remember when your child came into this world and you started feeding them. You didn’t throw every food in the house at them. You added one new food at a time, you waited a few days between each food because you wanted to know how they would react. Trust me, I know firsthand that this is a very tedious and annoying process. But do it. Do it because it will serve you. Do it because it’s your best chance at long lasting remission.

Along the same lines as my proposed revamp #3, when you think you’re going slow, go slower, is proposed SCD revamp #4:

STOP ADDING IN FOODS WILLY NILLY!

The traditional SCD has no stages. Yes, it has an intro diet and the intro diet is crucial. It’s amazingly laid out, it’s the start of everything that follows after. But even if you know about my proposed revamp #3 and you’re going slow with all of your new foods, you may not achieve remission because you’re adding in the wrong foods at the wrong time.

[14:30] Timing is everything, we know this about life. How many times have we said to ourselves, I’m so glad that didn’t happen to me at that particular time because I wouldn’t have been able to appreciate it. Getting back to my husband, wow he’s making an appearance in this episode quite a lot, but I’ve told him over and over again that if I would’ve met him 10 years sooner, five years sooner, hell even six months sooner, he wouldn’t have been the guy for me. He was the guy for me because of the place I was at in my life. Timing is everything.

If you want the SCD to work at its peak performance for you, if you want to get there faster, do yourself a favor and follow the stages on the pecan bread website. I will link to them in the show notes so you can see exactly what I’m talking about. They have the best laid out SCD stages I’ve seen. These stages help you with the timing of the SCD. They help you know when it’s right to add in which foods. These stages take all the guesswork out of what you should eat and when.

If you’re on the specific carbohydrate diet and you’re still struggling, or even better, right from the start if you’re thinking about the specific carbohydrate diet, when you get started, use the stages found at pecanbread.com because timing is everything.

Let’s keep this revamp party going with change #5:

TOO MUCH FRUIT!

I Love fruit just as much as the next mama, and thankfully many fruits are full of simple carbohydrates making them perfect for the specific carbohydrate diet and your gut healing. The problem with many of these fruits is that they are also high in sugar. Now of course, I’m not talking white table sugar, which we know is bad for your gut and your waistline, I’m talking about the naturally occurring sugars in fruit. Unfortunately, when we eat lots of fruit on the specific carbohydrate diet, we keep the bacteria out of balance in our digestive system because sugar feeds bacteria. Between all of the allowed fruit with no limit in its consumption, plus the allowed fruit juices like 100% pineapple or grape juice, we can fail to move forward towards remission.

So, what should you do? Enjoy the SCD legal fruits… in moderation, especially in the beginning as you are trying to bring your microbiome back into balance. When you choose fruit, choose it wisely. Choose fruits that are full of nutrients and antioxidants. Berries are perfect for this—strawberries, raspberries, blueberries all pack a nutrient punch.   Go for it in their whole, natural, raw state when you are healed enough for raw fruits. Until then, you can still enjoy berries. You can create a berry compote topper (which is just a fruit puree) for all your SCD goodies or blend them into a smoothie in a high-speed blender so all the seeds get ground up and are easier to digest.

Propose revamp a #6 is a part B to limiting your fruit.

Revamp #6 is:

[19:36] WATCH OUT FOR THE HONEY, HONEY!

Just like fruit, honey is high in a simple sugar called fructose. Fructose intolerance is very common for people with IBD. Just like with the yogurt I mentioned earlier, how some people may quit the SCD early on because they think it’s not working for them when in reality they need to remove yogurt. Honey works very much the same way. The current SCD does not provide any guidance on limitations for honey so many people can overdo this sweetener. And you won’t have to overdo it by much if you’re already sensitive to fructose.

And what makes honey consumption even more challenging is that fructose intolerance symptoms are very similar to Crohn’s and colitis symptoms. Bloating, abdominal pain, and diarrhea are the most common symptoms. If you’re thinking those issues sound very familiar to your IBD symptoms, you’re not wrong. See why it’s really difficult to figure out if it’s actually the honey that’s not working in your favor?

So, what do you do? Well, I wish there was a magic formula, but like I said there is no magic eight ball when it comes to healing and the SCD. Trial and error will be your best friend here. If you think that honey may be an issue for you, if you think you are sensitive to fructose, hold up on it for a week or two. See what happens. How do you feel? Did it make any difference?

THE TENACIOUS MOM WINS EVERY TIME!

So much of the SCD is really about trying new things and seeing how you feel. This is why tenacious and inquisitive mamas usually do best on this diet. Those who put in the time and effort to figure out what works best for their own body—keeping what works and getting rid of what doesn’t– tend to be the ones who do best on the specific carbohydrate diet.

Moving on to #7 on our list of SCD revamps:

YOU GET A LITTLE TOO NUTTY WITH THE NUT FLOUR.

It’s been almost 13 years since I began my SCD journey, but I still remember the day I tried flour for the first time—pumpkin muffins. If you’ve been on SCD before and like me waited to try nut flour until about three or four months in, I know you know exactly what I’m talking about. It’s a right of passage, it’s like a graduation in the world of SCD. Finally, baked goods like cookies and bread and muffins are part of your world. It’s a very empowering and exciting feeling.

It’s very normalizing.

And nut flour definitely has its benefits. It adds valuable nutrients to your diet like protein and good fat. Nut flours are high in gut healing minerals like magnesium, selenium, zinc, manganese and copper.

But a little nut goes a long way.

Let’s take almond flour for example. Almond flour contains good amounts of omega-3’s which are good for lowering inflammation, but it also contains omega-6’s and too much omega-6 can increase inflammation throughout your body. Almonds, as a nut, are also high in phytic acid. A compound that’s high in anti-nutrients. It’s a naturally occurring coating that covers the nut and protects it as it grows, but phytic acid can keep us with sensitive guts from absorbing the nutrients in our food. Too many nuts can equal nutrient deficiencies and gut dysbiosis. When it comes to choosing almond flour, I always recommend blanched almond flour because it’s lower in phytic acid since most of the phytic acid hangs out on the outer skin of the almond. When almonds are blanched to make blanched almond flour, and this outer coating is removed, mostly.  Small amounts may still remain which is one of the reasons why you don’t want to go overboard with the nut flour.

So, am I saying not to use almond flour at all? Absolutely not. I’m a huge fan of almond flour and other nut flours for so many reasons. Just keep in mind a couple things when using it. #1: it’s a good idea to rotate your nut flours. Almond flour isn’t the only nut flour out there. Pecan flour is really tasty in baked goods and of course, coconut flour is wonderful, and has more nutritional value than almond flour. Also #2, as I mentioned in the beginning, limit your nut flour. Definitely not in every meal or even every day. Keep almond flour, for the most part, as a side dish or dessert, and not the meal itself. Doing this will help you heal inflammation sooner and therefore help you get to IBD remission that much faster.

There’s two more proposed SCD revamps coming your way.

[25:59] Revamp #8:

MOVE OVER CHICKEN SOUP, THERE’S SOMETHING THAT MIGHT BE EVEN BETTER.

Let me give you a little background here. Chicken soup is liquid gold for SCDer’s. It’s the gut healer of choice on this diet with good reason. It’s cooked for hours and hours and it’s full of leaky gut busting, inflammation lowering, and bacterial balancing properties. Good stuff right?

Chicken soup is what I used when I started the specific carbohydrate diet close to 13 years ago. And I have to be honest with you, it worked for me. I ate chicken soup for a full two years, every day, before taking any break whatsoever.

But since then, I’ve learned about the difference between chicken soup/or bone broth if you drink just the broth vs meat stock. Meat stock is made with less water, so the water goes just over your bones and ingredients, and meat stocked is cooked for a shorter amount of time. What you’re left with is a super-rich, concentrated, nutrient dense powerhouse.

Think of it this way, meat stock is for flares. Bone broth or chicken soup is for helping you sustain remission. I don’t think you can go wrong with either one, but remember these SCD revamps are all about getting you there faster, better, and with long-term remission in mind.

If you’re new to the world of meat stock and you’re looking for a couple recipes to get you started, DM me on Facebook. I’ll be happy to shoot some recipes your way. On Facebook, you can find me @TheIBDHealthCoach.

LET’S CONNECT ON FACEBOOK!

OK there’s one final SCD revamp I want to propose to you.

Revamp #9:

GET YOUR HERBAL TEA ON.

Tea is a complicated thing when it comes to the specific carbohydrate diet. Currently, only a handful of teas are allowed.  Weak black tea, peppermint or spearmint tea and ginger tea. Having seen the gut healing power of several herbal teas over the years for myself as well as clients, I would love to see the SCD expand some of these tea options.

I completely get why Elaine did not include other herbal teas on the diet. Some herbal teas are high in polysaccharides which can work to keep your digestive system inflamed and keep your microbiome out of balance. But some of these herbal teas have so much benefit when it comes to gut healing that they really should not be ignored.

Teas like fennel tea, chamomile, licorice root, slippery elm, lemon balm, holy basil… just to name a few.

Other herbal teas are definitely worth considering when it comes to updating the SCD to serve IBDer’s best.  Just some tea for thought.

LET’S WRAP THIS UP AND BRING IT HOME.

[30:10] Let’s recap those 9 proposed revamps one more time so you can get one last look and see if you want to make any of these changes for yourself.

#1 Make it organic baby!

#2 Step off the yogurt.

#3 When you think you’re going slow, go slower.

#4 Stop adding foods in willy nilly.

#5 Too much fruit.

#6 Watch out for the honey, honey.

#7 You get a little too nutty for nut flour.

#8 Move over chicken soup.

#9 Get your herbal tea on.

Alright, what do you think mama? Do you agree with my revamps?

Have you tried SCD and made it your own? What changes have you made? Get in touch on Facebook and let me know. We can all learn together. @TheIBDHealthCoach

Let’s wrap up this episode with one last bonus overall ‘Do it Like a Mom’ tip.

YOU DON’T WANT TO SKIP THIS!

You may have noticed that that there was a common theme running throughout all 9 proposed SCD revamps. And that theme is trial and error. No matter how you do SCD, do it like a mom by being willing to go that extra mile, add something in, remove something that isn’t working, take a step back or start over if you need to.  Be tenacious, be persistent, be fearless. The SCD might just give you your life back. Isn’t it worth it to give it all you’ve got before deciding if it works for you?

The best way I know to make trial and error work for you is to keep track of everything you try through food journaling. You know, a journal where you keep track of the food you eat and how it affects your body? Food journaling allows you to see the patterns in what you are putting in your body, and how it affects the way you feel. When it comes to food journaling, I’ve got resource to help you get started. It’s my Food-Mood-Poop Journal. It’s everything you need to get started on your trial and error journey right away. You can get your Food-Mood-Poop journal by going to karynhaley.com/journal. I’ll also leave a link in the show notes to make it as easy as SCD pie for you.

And know that if you try all these things and you’re still stumped, know that I’m here for you. I work with clients to make the SCD work for them every day. If you’re struggling to figure the SCD out, get in touch and we’ll figure it out together. Reach out on Facebook or email me at hello@karynhaley.com. I’m here for you my friend.

Don’t give up. Keep fighting and listening to your gut instinct. It will never steer you wrong.

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

[36:36] 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.

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 35: The 5 Best Recipe Blogs for Moms with IBD {gut healing recipes that never sacrifice taste}

Podcast: Play in new window | Download

Are you ready to use food to help quiet your Crohn’s and colitis symptoms, but with information overload you don’t know what resources you can actually trust?

Has your gut healing recipe collection dried up?

We all need a little spice and renewal in our weekly meal rotation from time to time. Whether you’re a “food is medicine” newbie or you’re looking to rev up your IBD meal planning, I’ve got you covered in this episode.

We’re talking about:

• The recipe website that makes a healthy, gut friendly version of your favorite candy bar, the Twix bar
• The recipe creator and blogger whose gluten free recipes should be your #1 starting place when your ready to go gluten free
• The grain free comfort food baking/cooking genius that even has a recipe for SCD legal mac and cheese (two ideas you never thought would go in the same sentence!)

And so much more!

After this episode, you’ll have hundreds of tried and tested, gut healing recipes right at your fingertips. The only question you’ll have is, which one should you try first?

Episode at a Glance:

• [05:00] The Paleo recipe creator who gets the whole family in on creating and tasting recipes
• [11:40] The mom whose UC struggle led to creating SCD recipes and sharing them with the world wide web
• [16:18] The SCD legal balsamic vinegar you need to make Baked Chicken Bruschetta
• [16:47] The recipe creator and blogger whose gluten free recipes should be your #1 starting place when you go gluten free
• [20:10] The recipe website that makes a healthy, gut friendly version of your favorite candy bar, the Twix bar
• [20:58] The grain free comfort food baking/cooking genius that even has a recipe for SCD legal mac and cheese (two words you never thought would be in the same sentence!)
• [25:49] The self-trained chef, IBDer, and mom of 3 who created a cookbook empire that centers around Paleo and other grain free foods
• [32:30] My “do it like a mom” challenge for you
• [34:02] The best way to take your IBD healing journey to the next level

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Nom Nom Paleo

Healthy Gluten Free Family

A Life of Happenstance

Lila Ruth Grain Free

Danielle Walker

Against all Grain

Episode Transcript:

Are you ready to use food to help quiet your IBD symptoms, but with information overload you don’t know what resources you can actually trust? Has your gut healing recipe collection dried up? We all need a little spice and renewal in our weekly meal rotation from time to time. Whether you’re a “food is medicine” newbie or you’re looking to rev up your meal planning, I’ve got you covered in this episode. It’s the five best gut healing recipe websites for moms with IBD. Let’s get this party started.

[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]

Hello, hello my love! It’s the best day of the week because it’s the day that I get to connect with you and talk all things Crohn’s and colitis, gut health and healing, and how it all ties into the quality of our life as a mom. Today is no exception. I’m really looking forward to telling you about the websites I count on and use most to find recipes that work to keep my Crohn’s quiet.

One quick note before we get started, I’m not at my podcast studio where I usually record episodes so the sound may not be as clear as it normally is. I’m actually sitting in a closet at the house we are vacationing at this week. I’ve heard the closet helps block out other noises. We’ll see how it goes. We’re celebrating my youngest’s birthday with a staycation at a house different from our own. VRBO is an awesome invention isn’t it. Especially during a pandemic. I can’t wait to tell you about these absolutely fantastic, and in some cases, little known recipe websites that can help you to starting healing your gut troubles so you can turn your life around so let’s get started.

[03:00] Within these 5 best to gut healing websites for moms with IBD we’ll be talking about three things. #1: Who is the recipe extraordinaire behind the website (and by the way most are moms too because I love supporting other mamas). #2: who these recipes are best for so you know if it’s the best site for you to check out.  And #3: my top three favorite recipes from each website so that if you want, you can get started with these gut healing recipes right away.

PALEO RECIPES FOR THE WHOLE FAMILY.

Let’s start with hands-down the best food photography I’ve seen from a website and that’s Nom Nom Paleo. The culinary backbone and recipe designer of this website is Michelle Tam. According to Michelle, she was a “Frankenfood” junkie (you know, the kind of food Frankenstein would have developed in a lab—chemicals and ingredients a 5^th grader can’t pronounce) while she was in college at Berkeley studying nutrition and food science.  After getting married and having kids, Michelle talks about developing a “muffin top”(oh, the muffin top), and wanting to lose weight by trying calorie counting and doing heavy amounts of exercise.

Michelle’s husband found the Paleo diet first. Although Michelle was skeptical, she saw that her husband’s health improved by eating this way. In 2010, Michelle started Paleo and began to lose weight and feel great. She started her recipe blog and website to chronicle her journey and help others on their own health journey. Nom Nom Paleo is a family affair, often including Michelle’s husband and her kids.

Not only is Nom Nom Paleo a website, but Michelle now has an award-winning app and podcast. I’ve listened to a few episodes of the podcast and really found it endearing because Michelle gets the whole family to weigh in—including her husband two kids—big O and little O). It looks like no new episodes are being published at this time, but I did find what I listened to really engaging and helpful when it comes to paleo life for the whole family so you might want to check those out if you’re interested in using the Paleo diet to be a centerpiece for your IBD healing.

Michelle also has a couple of cookbooks out so if you try the recipes on her website and you want more from Michelle, you can buy her cookbooks as well.

A IMPACT OF A POWERFUL VIDEO.

My absolute favorite thing about this recipe website is how the recipes are laid out. Usually, and you might be like this as well, when I find a recipe blog, I jump straight to the recipe because I’m not interested in the blah, blah information that comes before. But with Nom Nom Paleo, I never jump straight to the recipe because the information is laid out so well, it’s really informative, and it’s information I actually care about. Plus, as an added bonus many of Michelle’s recipes include a video, and I don’t know about you, but I love a good cooking video so I can actually see someone making the food I’m about to make.

If you’re finding that you relate to Michelle’s story, maybe you tried the calorie counting approach before, maybe you’re a Frankenfood addict, maybe you love the idea of her business being a family affair. If so, you’ll definitely want to check out her gut healing recipe website. I think Michelle’s recipes are best for moms who know they want to dive in in a big way with well-known diets like Paleo, Keto, or Whole 30. Michelle’s recipes follow the principles of these diets, the ones where these diets are household names, there’s lots of support and chatter about these ways of eating (both in person with a girl gab and virtually with thousands of sites dedicated to diets like these). If you’re interested in following a diet like this, where it might not check every box for your IBD symptoms, but it can make a huge difference and, it’s so ubiquitous that you can even buy ready-made food at the grocery store—many IBD eating plans can’t say that. If you feel that way, this is the recipe website for you.

While there’s a plethora of free recipes on the site, like I mentioned Michelle does have cookbooks you can purchase, and within her website, she’s partnered with a meal planning service which we know can make life much easier. So if that’s something you’re interested in you can get more information on her website. And I will absolutely post a link to Nom Nom Paleo in the show notes so you can easily access the site.

When I’m trying to decide if a gut healing recipe blog is for me, I always look at the recipe index. I want to know, how do they lay out the recipes, is it easy to follow, are there categories that are of interest and might be beneficial for me and Michelle definitely doesn’t disappoint. There’s a massive recipe index with categories like gluten-free, grain free, dairy free… you can also search by recipe type like beef recipes, nibbles, or treats. I also really like that she has a search by cooking method like slow cooker or instant pot. And if you know the type of diet you want to try, or if you’re already on one of these popular diets like Whole 30 or Paleo or Keto, she also lets you search by diet. And if you’re looking for Paleo lunch ideas for you or your kiddos, Michelle’s got you covered with Paleo lunchbox ideas, a section on her site that includes recipes and lunchtime tips.

A RECIPE WEBSITE WHERE THE PICS LOOK SO DELISH, I COULD BITE MY COMPUTER SCREEN.

So, super robust site. It is probably the most user-friendly gut healing recipe website that I’ve found. If you’re interested in one of the diets I just mentioned or you just want to dip a toe and start trying some of these recipes that can really help your Crohn’s or colitis symptoms, I highly recommend checking out Nom Nom Paleo. Plus, it doesn’t hurt that all the recipes are super organized, very professionally laid out, and the pictures are absolutely stunning it makes my mouth water and I want to eat the screen.

MY 3 FAVORITE NOM NOM RECIPES.

Now, while every recipe looks delightful and of course you have your own tastes, I want to make this as easy as possible for you. Right now, my three favorite Nom Nom Paleo recipes are #1: the spicy pineapple turmeric smoothie. This is so light and refreshing and perfect for this time of year. I have to confess that I don’t add the chili pepper as it’s a little spicy for me, but do what works for you. It’s great with or without it. My second favorite recipe right now is the chunky monkey ice cream bonbons. Again, this is a sweet gut healthy treat that’s perfect for this time of year with the warm weather we’ve been having.

And of course, if any website has an instant pot recipe, I’m always game. My third fav of Michelle’s is her Yankee Pot Roast. And there is a cooking video that goes along with this recipe so bonus points for that.

A GUT HEALING RECIPE BLOG FROM A MOM WITH UC.

[11:40] Let’s talk about gut healing recipe website #2. It’s A Life of Happenstance. Who is the recipe genius behind this delicious website? It’s Jen, who’s a mom of two. Jen has a diagnosis of ulcerative colitis. On her website, Jen talks about the challenging symptoms of IBD with abdominal cramping, fatigue, bloody diarrhea, and weight loss.

After Jen experienced multiple stays in the hospital, all before she was 30, she decided to seek out a nutritionist, a functional medicine doctor, and she also decided to switch her gastroenterologist. I have to give Jen so much credit for doing this. So many of us know that we are stuck in a dead-end relationship with our gastroenterologist, but we don’t do anything about it. They don’t listen to us, they don’t see any connection between food and our illness, and they spend our entire 15 minutes which is never enough time, pushing the medicine of the moment. And while we may very-well need medicine, we also need to think about the food we’re putting into our body. It is so important and can be one of the main factors that can get us off all that medicine were taking.  

JEN FINDS HER WAY OUT OF THE DARKNESS WITH THE SCD.

Jen ended up trying the Specific Carbohydrate Diet and she talks about how it’s really helped to lessen her symptoms. From the information that’s currently on her website, it seems like Jen considers herself a work in progress when it comes to her ulcerative colitis. I definitely love this mentality and mindset. It takes many pieces and parts to fall into place for us to achieve remission, and that remission may not always be the case. I never take my remission for granted and I’m always finding new ways to help balance my illness and my overall health.

Jen’s website, A Life of Happenstance, is perfect for SCD newbies. Whether you’re dipping a toe in, trying recipes to see if they fit for you, or you’re starting SCD with gusto, I think Jen’s website is a great place to start.  Lots of recipes and pictures as well. I just can’t make a recipe without a picture.  

It’s very traditionally laid out with categories for breakfast, mains, dessert, side dishes, etc… but it also has some really cool sections like recipes by proteins so if you’re looking to make chicken, beef, seafood, pork, or turkey recipe, you can look in those sections. The categories even go above and beyond with the sections for further sensitivities many have even when you’re on SCD, like sensitivities to dairy and eggs. There’s also recipe categories for other diets too like Paleo, Whole 30, and Vegetarian, but my favorite recipe index is the recipe by season. I love this because I love to eat by the season. Pears and apples in the fall, winter squash in the winter, berries in the summer… When food is in season it just tastes better, it’s fresher and healthier for your digestive system. If you go to Jen’s website, you have to go to the by season index.  

As a reminder I will be putting a link to A Life of Happenstance in the show notes so you can check it out if you like.

MY TOP 3 FAV’S FROM ‘A LIFE OF HAPPENSTANCE’.

So, what are my top three recipe recommendations from Jen’s website? Remember, my tastes and I’m sure yours change over time, but right now my favorite three recipes are, #1: the cumin lime tortilla chips. These are delicious when you dip them in guacamole. I’ve mentioned this before on a previous episode, but I really love her no bake strawberry gelatin pie. I’m also a huge fan of Jen’s baked chicken bruschetta. I absolutely love bruschetta from my former high carb, high bread life and this allows me to eat the bruschetta toppings I used to load my bread with, with a chicken twist. This particular recipe does call for balsamic vinegar which many of us SCDers might be wondering about. Know that in the SCD legal world, balsamic vinegar that is aged and does not have added sugar is legal. So, if you can find that type of balsamic vinegar, you should definitely try this recipe. It is so delish, it will not disappoint your whole family.

GOING GLUTEN FREE? THIS WEBSITE HAS YOUR NAME ON IT.

[16:47] Let’s talk about gut healing recipe website # 3. And that website is Healthy Gluten Free Family. Healthy Gluten Free Family is run by Karen, a mom who has a son with celiac disease. I absolutely love that Karen and her family are all supporting her son by living a gluten free life. It’s something we can all relate to. We’d want to do the same for our own kids in need. Karen’s recipes are all about foods that her entire family eats and enjoys.

Healthy Gluten Free Family is an awesome resource for recipes if you are ready to eat gluten free to help manage your Crohn’s or colitis symptoms. Whether you want to try a few recipes to dip your toe in or you want to make a whole gluten free shift to help your IBD, this website has so much to offer, and I think it’s you’re # 1 starting place. If you are completely new to eating for IBD and you want to just try one thing that will have a big impact on your symptoms, go to this website. It will get you started with some delicious, healthy recipes. You won’t even miss the gluten.

I really like that Karen’s website doesn’t just have recipes, it also has a blog for gluten freers. It’s not a weekly offering, but I’ve gone through the articles several times before and it does have some really good information for those starting a gluten free life. Karen also offers shopping recommendations on her website with affiliate links through Amazon just in case you’re completely new to the world of gluten free food, with food recommendations and kitchen gadgets that can make your gluten free life easier.

NON-TRADITIONAL RECIPE CATEGORIES THE WHOLE FAMILY WILL LOVE.

Those are some of the lovely bonuses on the website, but of course it’s all about the recipes and Karen does not mess around here. Her recipes are well laid out and the pictures make them look delish. Not only are there several recipe index categories that you can click on, but I love that she includes these super cute icons at the top of the main recipe page that make the recipes easy to navigate. These icons include traditional categories like breakfast, dinner, lunch, and salads, but also some really interesting options like Taco Tuesday, which is a section full of Mexican dishes that my family personally loves, as well as 30-minute meals (and who doesn’t need 30-minute meals in their life), and another section called Think Spring. I’m sure that Karen changes this seasonally so I bet summer will be on the horizon. She also has a no bake icon which again is fabulous when we want a quick and easy recipe to make for the family.

Really clever, right?

MY GLUTEN FREE FAV’S.

My three favorite recipes on the Healthy Gluten Free Family website are the no bake mini Twix bars. Yes, Twix! Do you remember Twix bars? They were my favorite candy bar growing up. This is a gut healing and gluten free version of the popular treat. My whole family loves these. I also love Karen’s gluten free black bean burgers. This is a really good twist on the traditional burger and perfect for the vegetarian in your life. Of course, I mentioned that my favorite icon is the Taco Tuesday section. Right now, I’ve been making a lot of the grilled shrimp tacos with corn salsa. My kids are huge fans.

Of course, I have a link to Healthy Gluten Free Family in the show notes if you want to check it out.

A PARTNERSHIP IN LIFE AND IN GRAIN FREE RECIPES.

[20:58] I’m super passionate about gut healing recipe website #4, Lila Ruth Grain Free. Catherine, the recipe developer for the site says that both she and her husband struggled with autoimmune issues. Catherine has a passion for baking and photography, which you can totally see in her amazing food photographs on the site. I also love that the name of the website comes from Catherine’s grandmother. It’s such a sweet way to keep your memories of a loved one alive, I think.

Katherine’s husband, Ted, is a blog contributor who has celiac disease. A lot of people with celiac and also with IBD find that going gluten free just isn’t enough for them. They find that eating grain free can help them even more and this website and it’s recipes can definitely help you if you’ve already tried gluten free and found that it just wasn’t enough to totally get rid of your Crohn’s or colitis symptoms.

Catherine and Ted seem to have a really exceptional partnership with this website. Catherine talks about being the baker, and creating traditional and comfort foods. While Ted makes the salads, savory dishes, and cocktails. What a perfect combination for these two! It must be fun to live in their house at dinner time.

The Lila Ruth Grain Free recipe website is best for anyone experimenting with eating grain free or anyone on a special grain free diet like SCD, GAPS, Keto, or those who are dairy free or vegan. And if you really like Catherine’s recipes, she does have a cookbook you can purchase right from the website (it links to Amazon). Catherine has loads of recipes, with like I said, the most amazing photographs. Photographs are really important when it comes to feeling like I must shelp out all these ingredients and take the time to try a recipe in the first place.

Recipes on the website are broken down by categories like SCD, Paleo, Vegan, Keto, cocktails and smoothies too. So, you can just go to the eating plan or a grain free gut healing diet you are most interested in and start there.

GRAIN FREE AND COMFORT FOOD AT ITS BEST.

My favorite three recipes from Lila Ruth Grain Free are #1: the Cran-citrus fizz cocktail/mocktail. I made this the other day for my hubby and I to hang out late one warm night on the back deck. It was really light and sweet and delicious– and healthy, which is such a bonus. My #2 favorite recipe is the SCD Mac and Cheese. SCD and Mac and Cheese never go in the same sentence. Catherine’s take on this usually illegal comfort food is to die for. You’re gonna love it.

My third favorite recipe on the website is the SCD + Paleo key lime pie. I am a sucker for a really good key lime pie. And of course, eating no refined sugar and no grains, this wasn’t an option for me. I remember years and years and years ago, probably 25 years ago, my hubby (who was my boyfriend at the time) and I lived in Florida. We would often frequent the always busy, line out the front, restaurant called Joe’s Crab Shack. While I am definitely not a fan of crab, I always went with my hubby because of their most delicious key lime pie. Shout an amen if you know this restaurant and you know the key lime pie I’m talking about. It’s really the best in the world, hands down, until I tried Catherine’s grain free key lime pie. If you’re a lover of key lime pie, you have to try this recipe.

Lila Ruth Grain Free is linked in the show notes.

SHE MAKES GRAIN FREE COOKING AND BAKING AVAILABLE TO EVERYONE.

[25:49] We’ve made it to healthy gut healing recipe website #5. This is one you might already be acquainted with. It’s Danielle Walker’s Against all Grain and Daniellewalker.com websites. Against all Grain was Danielle’s first website but it looks like she’s moving things over to daniellewalker.com now. I include Against all Grain here because you might still want to check it out. There are several good recipes on that site. With cookbooks like Against all Grain, Celebrations, and Eat What you Love, Danielle Walker has become a household name for grain free eaters everywhere. Danielle was diagnosed with ulcerative colitis at 22 years old. After a few years of suffering, hospitalizations, and doctors saying that food doesn’t matter, Danielle was at her wits end. Weight loss, arthritis type of pain, elevated heart rate, hair loss, malnutrition, sleepless nights, unbearable joint pain and insatiable hunger plagued Danielle. During her worst periods, Danielle says that she “bordered death more than once.”

I’m betting having IBD yourself, that these are symptoms and scenarios that you can relate to all too well. After trying a couple different grain free approaches, Danielle decided on Paleo to help her heal and started a blog to help others suffering from similar ailments. Danielle calls herself a self-trained chef and her site features grain free, gluten free, dairy minimal, refined sugar free, Paleo, SCD, GAPS, and gluten free recipes.

It’s a little bit of something for everyone who suffers from Crohn’s and colitis and is looking at food to help in the healing process. Over the years, I’ve made several of the recipes from Danielle’s website and I’ve collected most of her cookbooks. She’s a really talented recipe developer and I love her website especially because the food pictures are gorgeous and very professionally done. Recipes on the website are traditionally laid out with categories for appetizers, beverages, breakfast, etc… recipes are also laid out by diet to so that would be things like Paleo, SCD/GAPS, vegetarian, as well as by cooking tools so if you want to make a meal in a slow cooker or instant pot. You know I’m a sucker for any instant pot creation.

THE HEAVENLY COMBO OF GORGONZOLA AND FIG.

There’s way too many favorites to count when it comes to Danielle’s recipes but I think my favorite right now are #1: her Gorgonzola fig flatbread. I’m a huge fan of blue cheese so I swap out the Gorgonzola and use blue cheese, but figs and blue cheese or gorgonzola are so delicious together. I also recently made Danielle’s ice cream sandwich recipe. It’s Paleo and gluten free. It was so much better than I was expecting. Ice cream sandwiches are just something that is difficult to recreate. There’s that childhood love and memories you have to compete with. But these ice cream sandwiches were delicious, even my kids enjoyed them.

My last Danielle Walker favorite is her stuffed sweet potatoes. Back in the day, I was a huge loaded baked potato fan. Jason’s Deli anyone? White potatoes are now not on the menu for me, but occasionally I’ll eat a sweet potato and Danielle’s recipe is so overloaded with savory goodies that it’s a party in every bite.

Like all of the websites we’ve talk about today, I will link Danielle’s two websites in the show notes so you can easily check them out.

MY REC’S FOR YOU.

So, tell me what you think mama, is there a website or a recipe I mentioned today that’s calling your name? If you’re completely new to the world of eating for your IBD, I highly recommend Healthy Gluten Free Family. It’s your perfect starting place. If Paleo is your jam, you can’t go wrong with Nom Nom Paleo. Super delish recipes the whole family will enjoy. If SCD is your life right now, go for it with A Life of Happenstance. It’s the perfect starting place for SCD legal recipes that don’t give up taste. And if you’re grain free and you’re sampling different diets right now like Paleo, Whole 30, or Keto, check out Lila Ruth Grain Free or Danielle Walker.

So, where do you go from here? How can you do IBD healing recipes like a mom?

ARE YOU READY FOR A MOM-SIZED CHALLENGE?

As soon as you’re done listening to this episode, go check out the one website I mentioned today that’s calling your name. Pick one recipe, just one. You can use my favorites and see if they become your favorites, or you can pick the one that sounds the most delicious to you. You can’t go wrong with any of these. I promise you that. Once you’ve picked out the recipe you’re going to try this week, DM me on Facebook. @TheIBDHealthCoach. I can’t wait to hear which recipe you picked and how it goes for you.

It’s one little step, but remember it’s baby steps like this, when we add them together that create gut health and healing from the inside out. You can do this and I’ve got you, every step of the way my friend.

Until we meet again, I’m wishing you much get that and happiness always.

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.

[34:02] 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 34: Who Else Is Confused About Gluten and Exactly How it Impacts IBD?

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Of course, you know what gluten is and what it does to your body. Everyone knows what gluten is.

But what if you don’t?

What if, after all these years of people talking about gluten like they know exactly what it is, you’re feeling confused.

No more being afraid to ask about gluten!

How about a crash course in all things gluten and how it may be impacting your Crohn’s or colitis? How about a simple 3 step framework that makes you a certified gluten free super sleuth everywhere you go—badge and all.

If the whole concept of gluten-free makes you want to pull your hair out, or if you know you should stay away from gluten because you’ve heard it makes your IBD worse, but you don’t know exactly why, or if you just love to nerd out like me on all things gluten related, you’re going to love this episode.

We’re talking about:

• How long gluten stays in your body after you eat it
• Your simple 3-step gluten free crash course framework so you know what you can eat and what to stay away from every time you eat
• When you should to choose “certified” gluten free and when you don’t need it
• The reason why brown rice might not be as healthy as you’ve been led to believe (especially for those of us with IBD)

And so much more!

After this episode, you’ll have all the information you need to begin your gluten free life. In fact, after this episode you’ll be elevated to gluten free super sleuth status.

Episode at a Glance:

• [05:36] An imagery experience that really helps you understand gluten and grains
• [08:34] What gluten and your kid’s craft corner have in common
• [10:25] The link between leaky gut and gluten
• [11:40] The reason why it’s so difficult for us to know the difference between gluten sensitivity and IBD
• [13:01] What happens to your body if you’re gluten sensitive and you keep eating foods that contain gluten?
• [16:03] How long gluten stays in your body after you eat it
• [19:01] Your simple 3-step gluten free crash course framework so you know what you can eat and what to stay away from every time you eat
• [21:45] Becoming a gluten free super sleuth at the grocery store
• [25:04] When you should to choose “certified” gluten free and when you don’t need it
• [27:50] The reason why brown rice might not be as healthy as you’ve been led to believe (especially for those of us with IBD)
• [32:11] The surprising way you can include your family in your gluten free life
• [37:11] 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 Gluten Free Cheat Sheet

The Gut Love Community

Additional Resources from the Episode:

Definitions and Facts for Celiac Disease

Hidden Sources of Gluten

Clarifying the Gluten Free Label Rule

54 Foods You Can Eat on a Gluten Free Diet

Is White Rice Healthy?

Why Modern Wheat is Making us Sick

Neurologic and Psychiatric Complications of Celiac Disease and Gluten Sensitivity

Episode Transcript:

Of course, you know what gluten is and what it does to your body. Everyone knows what gluten is. But what if you don’t? What if, after all these years of people talking about gluten like they know exactly what it is… some saying it’s bad for you, others saying don’t believe the hype. If you don’t have Celiac Disease, gluten doesn’t affect you. What if all this time, with everyone around you seemingly knowing exactly what gluten is … what if you’re actually kind of vague on the details behind gluten and you’re unclear on how it affects your body? What if you’re confused about what foods contain gluten and what foods don’t? What if you’re a little leery of asking these questions because it seems like everyone around you knows all about gluten and you don’t want to be the odd woman out.

If the whole concept of gluten-free makes you want to pull your hair out, or if you know you should stay away from gluten because you’ve heard it makes your IBD worse but you don’t know exactly why, or if you just love to nerd out like me on all things gluten related, you’re going to love this episode.

[Music]

[01:20] 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 dear one. Today’s episode of The Cheeky Podcast is all about gluten. What is it? Is there really a difference between gluten sensitivity and celiac disease? Why does it matter so much for those of us with IBD that we know what gluten is in what foods contain gluten? If gluten is so bad for you, what kind of problems does it cause? And will all those problems show up in your gut? Can gluten affect other parts of your body? And is there a full proof way to know if something has gluten in it so you don’t get glutened yet again?

We’re going to answer all of these questions and so much more today.

So while back, probably 13 years ago now, I had never heard of gluten. When a little book called Breaking the Vicious Cycle told me I should stay away from eating gluten to help my Crohn’s disease, I had no idea what they were talking about. I had never hear of this word gluten before. But somewhere down the line, while I learned all about how the specific carbohydrate diet can help those of us with IBD, I learned. I learned what gluten is, I learned about it’s impact on IBDer’s especially, and as time passed and more people started to talk about gluten, I forgot that not everyone knows what gluten is.

HOW CAN YOU STAY AWAY FROM GLUTEN IF GRAINS ARE CONFUSING TO YOU?

A few years ago, I was talking to a client during one of her first sessions. I was outlining a possible eating plan for her that was gluten free. I was telling her about all of the grains that contain gluten and talking about how with her new diet, she wouldn’t be eating these grains. I could tell by the look on her face that she was completely confused, and her response told me everything. She said, “Sure Karyn, I can stay away from gluten, but what’s a grain anyway?”

And right then and there, everything changed for me. It was the most wonderful reminder that not everyone knows what gluten is. Many people don’t even truly understand what grains are. How could I ask my client to begin a gluten free diet when she didn’t even understand the grains were.

So, before we even get into how gluten affects the body, before we get into the difference between celiac and non-celiac gluten sensitivity and the symptoms of gluten intolerance, we have to start at the beginning. This is especially for you mama, if you’ve been wondering this very thing. Over the years, I’ve learned that when many of my clients come to see me, in the beginning they are confused about this too. So, once and for all, let’s start at the very beginning and clear up any confusion that’s been standing in your way of your true understanding of what gluten is so you can move forward and decide if gluten is something you want to eat or something you want to avoid.

AN IMAGERY EXERCISE TO EASE YOUR GLUTEN CONFUSION

[05:36] Picture yourself on a warm sunny day, in a tall field where beautiful golden brown stalks are swaying in the breeze all around you. At the top of those stocks is a feather like structure. You are walking through the crops, letting your hands drag against the feathery like tops. Although this top of the crop contains hard pods that are filled with seeds, together, as you glide your fingers over them, they are very soft to touch. If you picked the top of the crop out of the ground and tickled your chin with it, I would almost feel like a light, warm feather.

In these light and feathery tops of these golden brown crops are grains pods, that when ground and processed in a manufacturing plant, these grain pods get made into foods like flour. Yes, the flour that you buy at the grocery store—white or brown—it doesn’t matter, both contain grains. Flours like these can be made from wheat (that’s the flour we’re most familiar with). And grains that got processed into flour are used to make bread, pasta, cookies, cakes, pizza—all those doughy foods we are used to eating in America and other parts of the world. Now, in these grains that make the flour we buy at the grocery store are protein structures. One of the protein structures that’s in many of those golden brown grains like wheat, barley, and rye is called gluten.

GLUTEN IS A HAIRY, WART-NOSED WITCH

So hopefully that imagery exercise helped you see exactly what grains and gluten are. Many people think gluten must be this this nasty, hairy, wart nosed, witch who hides in your favorite foods, but actually gluten is just a protein found in grains.

Like a just mentioned, the most popular grains where you’ll find gluten are wheat, barley, and rye. But gluten is also found in other grains you might see like kamut, spelt, and some oats. So, gluten is not just found in wheat. It’s in many other grains as well.

And gluten has this really interesting property. Think of gluten like the Elmer’s glue your kids use—sticky, elastic, glue. It’s what makes all those baked goods I mentioned before (the bread, cookies, and pasta) chewy, springy, and sticky. Gluten is the glue that binds our baked goods together.

Sounds wonderful so far, right? Why would gluten ever get a bad rap? It’s the star of so many delicious foods.

Well, the problem is that even though on the outside, gluten seems like a harmless, useful protein, on the inside, and especially for those of use with Crohn’s and colitis (so people with already sensitive guts), gluten can start to behave like that nasty, hairy, wart-nosed witch and wreak havoc on not just our digestive system but our whole body as well.

So what exact is so bad about gluten? Why is it a gut disruptor for us?

THE PROBLEM WITH TODAY’S GRAINS

Well, 50 years ago you might not of had a problem eating foods that contain gluten. But yesterday’s gluten is not the gluten of today. Advances in farming to yield more crops in less time and modernization of crops like growing dwarf wheat, have increased the amount of gluten in grains and made these grains more difficult for our sensitive bellies to digest.

For Crohn’s and colitis bellies, gluten can cause inflammation, an immune system response, and leaky gut that forms when unbroken down gluten particles break through our intestinal wall and begin to travel like foreign invaders into our bloodstream.

This difficulty processing gluten can be so damaging to our intestinal wall, that it actually flattens our intestinal villi, which are these finger-like structures that should stick up tall and proud, protecting our intestinal membrane and helping us with nutrient absorption. When you are sensitive to gluten, these villi can become flat and inflamed. An experience called total villous atrophy and an immune reaction can occur that is so severe that the body attacks the small intestine. This is what is known as Celiac Disease. And you can absolutely have IBD and Celiac Disease. You might be listening to this podcast shouting, me, me!

Symptoms of celiac can be very similar to our Crohn’s and colitis include severe bloating, gas, diarrhea, and abdominal pain.

DOES THIS SOUND LIKE YOU TOO?

But, what I tend to see more often with my clients who have IBD is a similar reaction to gluten, but without the diagnosis of celiac. People who experience similar challenges to gluten, without the celiac diagnosis have a true gluten sensitivity known as Non-Celiac Gluten Sensitivity, or a gluten intolerance.

You might have noticed this in yourself. You know that you seem to have a reaction to foods that contain gluten, but you don’t have Celiac. Or maybe you’ve been having the symptoms I mentioned… the bloating, gas, diarrhea, gut pain, but you’re thinking it must be my Crohn’s or my colitis.

This whole gluten sensitivity gets really confusing for those of us with IBD because the symptoms for celiac and IBD are so similar. The bottom line here though is that I don’t want you to let anyone (doctor, friend, internet meme making fun of people who say they’re gluten sensitive) tell you gluten sensitivity isn’t real. For those of us with a sensitivity to gluten, it’s as real as it gets. 18 million Americans have gluten sensitivity compared with 2 million who have been diagnosed with Celiac Disease. So, there’s a lot of us out there. I’m definitely a member of the NCSG club.

WHAT HAPPENS IF I DON’T DO ANYTHING ABOUT IT?

And when it’s left untreated, celiac and gluten sensitivity can cause a host of additional problems for us. From inflammation that leaves the digest tract and travels to other parts of the body like the skin (with rashes, bumps, or eczema)… my son had something called dermatitis herpetiformis—a skin condition caused by an intolerance to gluten. His general dermatologist told him he had psoriasis and gave us this foam medication that never worked. After seeking a second opinion and learning it was dermatitis herpetiformis and removing gluten, his skin patches were completely gone within 1 month.

Unchecked celiac and gluten sensitivity can also wreak havoc on the neurological system (with ties to challenges like brain fog, migraines, and ADHD, additional autoimmune disorders, to thyroid disease, heart disease, depression, anxiety, and other mood disorders. So gluten challenges have the power to take over our life. Studies have even linked gluten intolerance to type 1 diabetes, MS, anemia, osteopetrosis, infertility, and epilepsy.

All that chaos from one little protein.

SO, WHAT CAN I DO IF I AM GLUTEN INTOLERANT?

The good news is that whether it’s Celiac or NCSG, the way to solve the problem remains the same, remove gluten.

Easy, right? I know from experience that it isn’t so simple. It takes first, really understanding what gluten is, next knowing where to find gluten (and if you already tried to live a gluten free life you know you have to have a PhD in “glutenology” or gluten “detectivery” to know all the hidden places gluten is found), and then you need a plan in place to make sure you don’t cheat and don’t get glutened unintentionally. Just one ingestion of gluten can stay with you and damage your insides for up to 6 months after eating. Staying consistently gluten free isn’t a joke and it can be tricky to navigate.

GIVE GLUTEN FREE FOODS A FAIR SHOT.

So how do you do it? If you want to try a gluten free life, and whether you have IBD or not, I highly recommend you do, just to see if it makes a difference with your symptoms—I’ve seen it have truly amazing results for many clients I work with.  Just make sure you give it a fair shot—30 days to 3 months. No gluten, no cheats, no getting glutened because remember it stays with you, even in small amounts.

What’s 3 months? You can do it!

[18:00] And if you want to do it, let’s get you started and off to the gluten free races! So, we know all about grains and that they can get turned into flour. And we know that many of the foods made with flour today (bread, pasta, cookies, etc) contain gluten and that makes them more difficult to digest. You might be thinking, OK, I’ll just choose gluten free forms of flour and we’ll be good to go. Well, I wish it was that simple, but staying away from gluten isn’t just about staying away from gluten containing flour.

Food manufacturers love to hide gluten in packaged, boxed, and canned food to make our lives more complicated. You really do almost like you need to that PhD in gluten “detectivery” to live a gluten free life.

Are you ready for your crash course? I might not be bestowed with the power to give you a PhD, but I’ve got a gluten free detective badge coming your way with my 3 Simple Steps to Gluten Free Super Sleuth Status.

I LOVE A SIMPLE 3 STEP PLAN!

Step 1 is all about finding the obvious and the not-so-obvious gluten.

I mentioned that food manufacturers like to hide gluten in products. These are foods like salad dressing, soy sauce, marinades, seasoning packets, pre-seasoned meats, and cans of soup. Even non-food items may contain gluten. Toothpaste, make up, shampoo, even some medicines and supplements contain gluten. It’s crazy, but when you really start to look out for gluten, you will be surprised at how many places you find it.

I wish I could tell you that what I just shared with you was an exhaustive list, but I’m really just getting started here.

I’VE GOT A FREEBIE WITH YOUR NAME ON IT.

If you really want to get serious about avoiding gluten (in places where it’s obvious and places where you need your gluten free detective badge), I’ve got a cheat sheet with your name on it. It’s my Obvious and Not So Obvious Gluten Free Cheat Sheet. You can take this cheat sheet with you, put it in your purse, pin it up on your refrigerator—put it wherever you need to, to help you at the grocery store, restaurants, while traveling, and eating at friends’ houses. America is opening, we’re all getting out more, so this gluten free resource will definitely come in handy. If you want my complete gluten free cheat sheet, you can find the link for it in the show notes or go to it directly at karynhaley.com/glutenfree to check it out.

OK, so step 1 of your super sleuth gluten free detective skills is knowing to look for the obvious and not so obvious hidden gluten. Get your gluten free cheat sheet and you’ll be all set knowing what to look for.

BECOME A LABEL READING SUPER SLEUTH.

Step 2 is developing your super sleuth gluten free detective label reading skills. And it ain’t as easy as it sounds, let me tell you. Food manufacturers aren’t required to say “this contains gluten” on the package—not on the front of the package, not in the nutrition facts, not in the ingredients, not even in the allergens list. But, the FDA does require that if foods contain any of the top allergens, it does need to be list on the allergens list located, on most products, just under the ingredients list. And wheat is a common allergen. Ding ding ding, remember wheat is a big player in the world of gluten. So, when you’re playing super sleuth gluten free detective, the first place to look is the allergen list. If you see the word wheat, you know it contains gluten. Place it back on the shelf. Step away from the product. No one gets hurt.

YOUR’E NOT OUT OF THE WOODS JUST YET.

Now, if the product doesn’t contain wheat in the allergens, that’s great, but it doesn’t mean you’re out of the woods just yet. Since gluten goes by many names, it’s time to search the ingredients for those names. Do you see the words, wheat, barley, or rye? How about brewer’s yeast, bulgur, bran, malt, matzo, or triticale—they all contain gluten.

Remember, there’s lots of hidden gluten out there. This is where your gluten free cheat sheet will come in handy so grab it and take it with you to the grocery store.

I promise you won’t need it forever. It’ll give you a leg up on gluten until you get comfortable identifying hidden gluten in the food you buy.

[24:01] And a couple bonus tips when it comes to step 2: some packaged foods will say “gluten free” on the label. Half these foods are already gluten free and the manufacturer is just using the words “gluten free” to hike up the price of the food. Don’t be fool by false claims. Always be a skeptic when you see “gluten free” on the front of the package. Some foods are naturally gluten free.

One other bonus tip when it comes to step 2: In order for a food to be considered gluten free, it must contain less than 20 ppm of gluten in the food. While that may seem like a very, very low amount of gluten, to many of us super sensitive folks with IBD and also with Celiac, that may not be low enough. I’ve had clients who’ve not been able to tolerate even that amount. If this is the case, choose foods that are labeled “certified gluten free.” This label ensures that it was tested and certified by a 3^rd party and that the levels of gluten in the product are even lower than the industry standard—usually anywhere from 5-10 ppm.

Lastly, just because you have read a food label a month ago doesn’t mean you can always trust what’s on the ingredient list to be the same. From time to time, food manufactures change their ingredients, so be on the lookout for changes like that. It’s happened to me several times in all my years of being gluten free where a product I love has changed ingredients and is no longer safe for me to eat.

DON’T FORGET STEP #3.

One last step in my 3 Simple Steps to Gluten Free Super Sleuth Status. You’ve almost got your gluten free detective badge now mama!

Lastly, Step 3 says that instead of having to navigate the world of the super sleuth’s to find the gluten free version of every food, do it the much easier way and just buy food that naturally gluten free—it’s tons healthier and better for your digestive system anyway.

Foods that are naturally gluten free are whole foods. Whole fruit, whole veggies, unmarinated meats and fish, eggs, most diary products (but be careful with ice cream and some cheese products like prepackaged shredded cheese or cheese spreads), whole ancient grains like quinoa, millet, and amaranth). Rice is gluten free, but instead of brown rice, I like white rice better. Many people choose brown because they believe it to be healthier, but actually, but if you’re going to eat rice, I like white basmati rice as a better option. Brown rice contains more phytic acid (which is a natural coating that makes it harder to absorb the minerals in the rice) and also and higher levels of arsenic. Both of these compounds can be challenging for our already compromised gut. White rice, and especially basmati rice, is easier and gentler on our digestive system.

Plain fats and oils, we’re talking butter, coconut oil, ghee, EVOO… are naturally gluten free, many condiments like ketchup, yellow mustard, and mayo are naturally gluten free. You’ll want to always double check the label though, just like I taught you in Step 2 because some condiment companies do tend to add gluten. BBQ sauce, and pasta sauces are a couple places you may encounter gluten.

[29:40] My favorite naturally gluten free condiment is coconut aminos. It’s close to tasting like a soy sauce and it’s delish for salad dressings veggie toppers, Asian dishes. You can find it in the condiments section at your grocery store.

One last thing I want to warn you about as we finish up Step 3. With all of these naturally gluten free foods, and with the packaged gluten free foods, remember that just because a food is gluten free, doesn’t mean it’s healthy.

BUT IT’S GLUTEN FREE!

I hear this from people all the time. Clients, friends, family members.. even though my mom has passed, I can still hear her in my head saying, “But Karyn, it’s gluten free.” I don’t know where gluten free became synonymous with healthy. Yes, for many of us with Celiac and gluten sensitivity, eating gluten free is healthier for us, but cookies are not healthy because they are gluten free. They’re just gluten free.

Crappy food is crappy food, no matter what.

OK my love, we’ve covered a lot of ground today. We started at the very beginning with what’s a grain and what’s gluten. We discovered why gluten and IBD are a bad combination. We explored the difference between Celiac and gluten sensitivity. And finally, I shared my Simple 3 Step Plan to Gluten Free Super Sleuth Status.

You’ve got that coveted badge of gluten free honor now mama. Wear it proudly!

One last thing, we have to talk about before we part for the day. Let’s talk about how when it comes to gluten, you’re going to:

DO IT LIKE A MOM.

You can think of this as your last bonus tip.

[32:11] If you choose to eat gluten free, feed your family gluten free too. Make your life easier, not harder. The saddest thing for me is listening to a client tell me, I make X for me for dinner, Y for my kids and Z for my hubby. No freakin’ way my dear mom friend. Get real. We don’t have time for that.

Let me make this easy and break it down for you. For breakfast, eggs, most bacon, Applegate Farms sausage, fresh fruit, smoothies… are all naturally gluten free. A treat for the kids might look like a gluten free muffin or pancake.

Lunch might be a protein like chicken, turkey, or fish, eggs or tuna salad… lettuce greens in a salads, whole fruit and veggies, hummus, avocados or guacamole. If you want to keep it traditional and make a sandwich sometimes, gluten free bread is available. Better still, how about grain free bread? Most of my clients like it better anyway. You can easily make your own with almond or coconut flour or you can buy grain free bread from a company called Against the Grain. It makes a great tasting bread, rolls, bagels and pizza too.

Dinner is all about healthy protein and healthy fats. Chicken, turkey, lean beef, or pork, salmon or tilapia. Serve a double vegetable and a small starch as a side. Remember basmati rice, sweet potatoes, and quinoa are all gluten free.

KEEP THE FOCUS ON NATURALLY GLUTEN FREE FOODS.

When it comes to your kids, do it like a mom and focus on naturally gluten free foods. They always seem to taste better, and they’re healthier for your kiddos too.

You’ve got this mom friend. I’m with you every step of the way.  Remember if you’ve got Q’s, about the episode, I’m happy to help. If you’re on Facebook, I am too. DM me @TheIBDHealthCoach. Make sure you put the THE in the front when you’re searching. My other account got hacked so this is a new one.  Can’t wait to hear from you.

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

Chat soon!

[36:34] 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 33: 5 {More} Healthy Fats You Need to Heal Your IBD (Part II)

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Ditch those preconceived notions you’ve been bombarded with about how all fat is bad for you and come with me on Part II of our journey to discover more of the best, high quality fats that help heal your IBD.

Last week (in Episode 32 and Part I), we uncovered the first 5 healthy fats that will make a big difference for your IBD healing and recovery.

This week, we investigate 5 more healthy fats that play a key role when we’re trying to calm down the bloating, gas, diarrhea, abdominal pain, and other gut challenges that plague us when we’re struggling to get control of our Crohn’s and colitis.

When we add eating healthy fats to our IBD eating plan, we add the ultimate in healing power to boost our immune function, lower our inflammation, and diversify our gut bacteria.

And these are the 3 keys to successfully combating our Crohn’s and colitis.

Episode 33 is a continuation of the juicy goodness from Episode 32, so for the full fat experience ; ) don’t forget to check out that episode too!

We’re talking about:

• Why you shouldn’t give up on all eggs, even if you think you’re egg sensitive
• The only type of salmon you can trust
• The gut healing way to get quality fats from nuts and seeds, even if you’re in an IBD flare

And so much more!

After this episode, you’ll be armed and dangerous with all the information you need to enter the grocery store, ready to shop for high quality foods that will actually move the needle toward IBD remission and IBD freedom!

Episode at a Glance:

• [09:34] Why you shouldn’t give up on all eggs, even if you think you’re egg sensitive
• [15:50] The way to use eggs to add the extra gut healing factor to bone broth
• [17:42] The 3-fold benefit of full fat yogurt
• [19:40] The healthiest non-dairy, gut healing options for yogurt (definitely not soy)
• [29:20] The only type of salmon you can trust
• [32:40] The gut healing way to get quality fats from nuts and seeds, even if you’re in an IBD flare
• [36:45] The ultimate healthy fat, and gut healing food that boosts your immune system, diversifies your gut bacteria, and lowers your inflammation, all in one beverage
• [39:58] The best store-bought bone broth companies that are worth their weight in gold
• [44:45] The most comprehensive (and FREE) healthy oils guide you’ll want to get your hands on today
• [55:58] 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 Healthy Oils Guide 101 &102

The Gut Love Community

Ep 32: 5 Health Fats You Need in Your Diet to Heal Your IBD (Part I)

Ep 12: Your Top 10 SCD Yogurt Questions Answered

Ep 15: 7 Healing Gems Every IBD Mom Needs to Know About

Additional Resources from the Episode:

Egg Nutrition and Health Benefits Explain Why It’s a Superior Food

Yogurt: The Nutrition Source

Omega-3 Fatty Acids in Depression

The 6 Best Seeds to Eat

18 Amazing Health Benefits of Bone Broth

Salmon Nutrition: Wild Caught Salmon Protects the Brain, Bones, Eyes, Skin, and More

3 Healthiest (and worst) Fish for Your Health

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] Welcome dear one, I am so happy and excited to share this moment with you today.

If you’re listening to this around the time of its release, it was just Mother’s Day last weekend. How was your day mama? I hope you got all the pampering and love you so richly deserve. I hope your IBD didn’t get in the way of enjoying the one day of the year that’s all yours.

MOTHERHOOD.

Even with all the crap we have to put up with (figuratively and literally), even with kids who talk back, and teenagers who break the rules, and hectic schedules and multitasking that would make a man’s head spin, I’d still take motherhood over every job in the world.

I bet you feel the same way too.

Motherhood is an honor to be cherished. And it is so important to me that you get everything you can get out of motherhood. That you suck the marrow out of motherhood. And at the end of your life, you can say that motherhood was a joy and a privilege and something you were so completely present for.

I’m so passionate about helping you heal your IBD, because I want you to be the mom and the woman you were destined to be. The one you were before Crohn’s or colitis came crashing in to change everything. So even though Mother’s Day has passed, in the United States at least, I want you to know that I know how hard you work each day. And I know you are the unsung hero, not just of your household, but for the world. Dramatic, yes, but no less true in my mind. Those of us with Crohn’s and colitis have to work extra hard at motherhood. We work extra hard because it’s challenging to be a mom with IBD.

CATCH ME UP ON PART I.

Speaking of motherhood, we had a great episode last week, just for you mama. Last week’s episode was part of one in our two-part series, 10 Healthy Fats You Need in Your Diet to Heal Your IBD. Last week, we went over the first five of those fats. I’ll give you a super quick recap, but if you haven’t heard Part I yet, episode 32, do me a favor and go back and take a listen when you have time. These 2 episodes all about the power of high-quality fat can stand alone, but they can be used together to make an even bigger impact for your gut health, and your mom life as well.

We started the episode talking about the importance of fat and how scientists and the medical community have gotten fat wrong for so many years. We talked about how fat can actually set your IBD free. Good fats can help heal inflammation, boost your immune system, and benefit your digestive bacteria to ultimately help heal your disease. So, get on the fat train mama. Don’t be afraid of fat, good fat that is. In episode 32, we talked about five healthy fats that also help heal your digestive system. Today we’re going to finish talking about 5 more healthy fats that should be part of your diet, healthy fats 6 through 10.

TELL ME HOW YOU REALLY FEEL.

So, last week, when I emailed our gut love community, the GLC for those in the know, all about this latest podcast with fat as our star, I asked our GLCer’s to reach out and tell me what you thought. What fat that we talked about last week interested you the most? Which one were you going to try to get more of in your life?

I love your responses so much that I thought I’d read a couple responses for you.

Sherry said, “I love your story about avocados Karyn. I always thought I hated avocados too. This week I tried guacamole for the first time and it was delicious. I bought it at the grocery store, but next time I’m going to try my own. Can you send your guacamole recipe my way?”

I already sent Sherry my fabulous guacamole recipe, but if you would like the recipe too, don’t hesitate to get in touch. You can email me at hello@karynhaley.com.

Tayell also reached out and said, “That was a juicy podcast. I can’t wait for part two. I’ve always been a milk chocolate lover but I’m guessing that is not the kind of chocolate you’re talking about. I found Hu chocolate at Thrive Market online and just ordered it. They have so many delicious flavors. I got cashew butter. Can’t wait to try it. I’ll let you know how it tastes.”

Tayell, cashew butter is my favorite too! And now you are combining goods fats with the chocolate and the nut butter. Bam, Tayell is slaying it! Let me know how it goes, Tayell.

DID YOU GET YOUR HEALTHY OILS PDF SERIES YET?

I love it ladies, I love that the episode inspired you to eat some fat and not be afraid of it.  Don’t forget, last week I mentioned that I also have a freebie going on right now to help you pick out your healthy oils at the grocery store. No more standing in the oil section wondering what’s good for baking, good for cooking, which ones should you not cook at all, what’s healthy and what’s not. I’ve got you covered with two of my favorite resources, Healthy Fats 101: Not Your Mama’s Oil and Healthy Fats 102: Smoke Point.

If you want to get your hot little hands on these resources, all you have to do is look in the show notes. There’s a link there. Or you can always just type the link into your browser– karynhaley.com/oil

[08:10] Now that you’re up-to-date on everything Part I, let’s go ahead and dive in and finish this two-parter episode with Part II. Let’s talk about 5 more good fats. Remember these are the fats you want more in your life when you’re trying to bring your IBD into remission. We need good fat in our diet. Each of the fats we’re talking about today, and the ones we talked about last week, behave a little bit differently. They all have a different nutrient profiles. We went into depth on these nutrient profiles in the last episode and we’ll be going into that for today’s fats as well so you know exactly what you’re getting everything you use these foods. But just know that the bottom line here is that these fats are healthy for your whole body and they are also an important part of your Crohn’s or colitis healing regime.

Let’s get to it. Let’s talk about gut healing healthy fat #6.

THE EGGSTRAORDINARY SUPERPOWER OF EGGS.

Healthy fat # 6 is one of my favorite foods, eggs. Super versatile, super healthy eggs.

Before we get into talking about all the health properties of eggs, and there are many, I want to speak directly to you mama if you are egg sensitive. Before you go ahead and tune out this part or a fast forward the episode, I want to tell you what I tell all my clients who can’t tolerate chicken eggs. It’s worth giving duck eggs a try before you decide to ditch all eggs.  Eggs from different animals have different properties and sometimes you may be sensitive one bird’s eggs, but not another’s. See if you can find duck eggs first before you give up all eggs. Of course, there’s other types of birds that lay eggs like turkey, quail, and goose, but I prefer to recommend duck eggs because they are very easy to find, even in your regular grocery store.

OK, so let’s talk about eggs, whatever eggs work for you. The key to getting the most gut healing benefit from eggs is all about buying high quality eggs. By the best eggs that you can afford to get all the benefits eggs have to offer. When buying eggs at the grocery store, you want to look for free range eggs because they contain lower amounts of cholesterol, more vitamin A, more omega-3’s, more vitamin D, and more beta carotene.

Pasture raised eggs and organic eggs are even better. When purchasing eggs, it’s great if you can buy from a friend who has a farm or if you have the space for it and no HOA standing in your way, possibly have your own chickens to get your eggs from. Knowing your egg source can really be helpful. Many companies claim their eggs are free range but only let the chickens out for a few minutes a day. This is not a free range chicken. That’s a jailed chicken with a visitor’s pass, at best. You should definitely be mindful of the conditions the chickens that lay your eggs are living in. You want to look for chickens who have full access to the outdoors, access to grub’s and other insects, chickens who are not given hormones or antibiotics, not chickens that are placed indoors and fed grains all day.

Whether you buy your eggs at the grocery store, from a farmer, or you have a few of your own, there is no truth to the color of the egg determining how healthy they are. Different breeds of chickens just create different color eggs. These different colors like blue and brown definitely look cool, but don’t think that they are healthier, because they’re not. Also don’t be swayed by the words natural or fresh on the egg carton. Neither of these made up words have anything to do with the health of the egg.

THAT YOLK IS THERE FOR A REASON.

When you eat your eggs, try not to skip the yolk. It’s got a much broader nutrient profile than the white of the egg. The yolk has loads of vitamins and minerals that are so crucial for your gut health and healing. Vitamins and minerals like B12, phosphorus, riboflavin and selenium. Eggs are a wonderfully healthy good fat that can help you heal, but eggs are also a great source of protein, the other building block of gut healing.

And I love that eggs are not just good for your digestive healing, they also have a multitude of health benefits including keeping your heart and eyes healthy, improving liver and brain function, and giving you healthy, glowing skin. Gotta love a food with all those health benefits, right?

Besides all of the wonderful benefits of eggs, what’s even better about this high quality fat is just how many things you can do with them. Let your imagination run wild when it comes to eggs. Eggs are not just for breakfast with scrambled, poached, fried, hard-boiled, or deviled. Eggs make awesome salad toppers, they make tasty little bites of heaven wrapped in bacon when you bake them in a muffin pan, they are delicious in an avocado boat and if you haven’t seen an avocado boat google it. You’re gonna love it. If you are grain free like me, you can make tortillas with eggs using them as your roll up filled with anything your imagination can think of.

When you’re in the beginning stages of gut healing, I highly recommend you crack open an egg into steaming hot meat stock or bone broth. The hot soup will cook the egg just enough and the nutrients will still be well intact for you to benefit from. Or how about a soft boiled egg as a topper for a beef or turkey burger. I bet you’ve seen these at a restaurant before. When you cut into the burger, the yolk of the egg spills out. It’s so healthy for healing your gut. And I’m giving you bonus points if you top the egg burger with sliced avocados. Don’t knock it til you’ve tried it!

DON’T BE AFRAID TO GET SAUCY WITH YOUR EGGS.

With every amazing way you can serve an egg, there’s probably nothing more wonderful than a Sicilian egg. In my Italian family, hard boiled eggs are always a part of the spaghetti sauce. The egg goes in with the meatballs, sausage, and spareribs and simmer within the homemade tomato sauce. And this all gets served over your spaghetti noodles for a delicious, mouthwatering Sicilian meal. Trust me, everyone I’ve ever served it to thought it was weird at first but is instantly converted the moment they try it. It’s like, what have I been missing this entire time. Hard-boiled eggs in my sauce? Of course, it makes sense! And these days, my spaghetti noodles are spaghetti squash or zoodle’s instead of pasta noodles, but the sauce still remains the same and it always includes hard-boiled eggs.

STOP BUYING LOW FAT/NO FAT YOGURT.

[17:42] Healthy fat #7 is full fat yogurt.

The gut healing benefits of full fat yogurt are 3-fold. First, it’s fat content, second the protein each serving contains, and lastly, the rich, gut healing probiotics in each bite. We all know how important probiotics are for the health of our gut and the bacterial balance of our microbiome. When we have Crohn’s and colitis, we can have a digestive system riddled with dysbiosis. The probiotics in the full fat yogurt are a great way to help balance that gut flora so you feel better, have less stomach gurgle and stomach aches, and less problems in the bathroom.

And when your yogurt comes from grass fed cows, you get your biggest nutritional benefit. When grass fed cows make grass fed milk, and that grass fed milk makes grass fed yogurt, it’s  full of omega-3’s, whey protein, calcium, magnesium, potassium, vitamin D, K2, and of course gut healthy enzymes and probiotics. Wow, can you imagine just how gut healing those nutrients can be for your IBD, all in just one amazing serving of full fat yogurt.

Just like eggs can come from different birds, yogurt doesn’t always have to come from a cow. If you are sensitive to cow’s milk due to either the lactose which is the milk sugar in dairy products (and a common sensitivity for those of use with IBD) or casein the protein found in dairy products, know that other options are available for you and you can still get many of the benefits of yogurt. Goat or sheep’s milk yogurt are two options, coconut milk is another great option for yogurt, and almond milk yogurt is also a possibility, as long as it contains the beneficial bacteria needed to help our gut.

Like so many of these quality fats I’ve been mentioning in this 2-part episode, there’s amazing health benefits that move beyond the gut. Studies have shown that yogurt can decrease the risk of type 2 diabetes, it can be a protective factor against colon cancer, it can increase bone density and support a healthy weight when we choose full fat. Yogurt can help boost the immune system, reduce blood pressure, lower cholesterol, can even help regulate our mood due to the gut brain connection.

Yep, I know you are feeling it too. Yogurt is a powerhouse.

When it comes to yogurt, the keywords to look for are organic and grass fed. These two options will give you your best gut healing benefit. Whenever I’m recommending yogurt to a client, I always give a good, better, best scenario for which yogurt to choose.

THE YOGURT LOWDOWN.

#1- When it comes to yogurt, your #1 best option is to make your own at home. And if you’ve never done this before, it might seem overwhelming, but trust me it is so stinking simple. It’s also like riding a bike. Once you know the simple few steps, you never forget how to make homemade yogurt. Making your own SCD or GAPS legal yogurt was the star of episode 12: Your Top 10 SCD Yogurt Questions Answered. If you are new to making your own yogurt at home, I highly recommend you check out Episode 12 to give you all the information you need to get started.

The reason I’m so partial to making your own yogurt at home is two-fold. #1- when you make it at home, you control the ingredients. And #2- because of the fermentation. Homemade yogurt can be fermented for 24 hours at home to reduce virtually all of the lactose in the milk. No more gurgle belly, bloating, and diarrhea after you eat yogurt. This can be very helpful for those of us with IBD who have trouble digesting the lactose in dairy.

#2- Let’s say that homemade yogurt isn’t an option for you, for now. Maybe you just want to dip a toe in. Maybe you just want to check out this full fat yogurt gut healing tool. If that’s the case, go with option #2- non-dairy commercial yogurt bought at the grocery store. These are options completely lactose and casein free like almond milk yogurt and coconut milk yogurt. Skip soy yogurt though as many people with Crohn’s and colitis find soy to be challenging to digest. Unless it’s organic, it’s often genetically modified in the United States so that’s another reason to skip the soy yogurt.

When buying commercial non-dairy yogurt, be sure to take a close look at the ingredients and make sure it contains active probiotic cultures and that it has no or very limited additional ingredients. Some yogurts are so high in added ingredients, including sugar, that you’d be better off having a can of soda. Those high sugar yogurts with additives and preservatives are definitely not a good choice.

#3- Lastly, my least favorite option when it comes to buying yogurt for someone who’s on a mission to put their IBD in remission, is dairy made, commercial yogurt. The regular yogurt you buy at the grocery store. Although this type of yogurt probably contains probiotic benefits, it’s not fermented for 24 hours like your homemade yogurt.

Like I mentioned earlier, many people with IBD have challenges with lactose. Commercial brand yogurts are usually fermented for eight hours which is not enough fermentation time to get rid of the lactose. This is where the 24-hour yogurt will benefit you more. If this is your only option, it still may be of benefit to you. Just make sure you choose plain yogurt, and add your own berries or honey (in small amounts) when you get home. Again, this can be a place where manufactures love to add sugar. Eating all that sugar with your yogurt will defeat the purpose of those gut healing and balancing bacteria that are the most important part of the yogurt.

[27:09] OK, just to recap yogurt, your best option is making your own homemade yogurt at home. I can help you get started with that at Episode 12. I’ll leave a link for it in the show notes. Second option if homemade isn’t possible, is to choose non-dairy yogurt at the grocery store. And last but not least when it comes to yogurt, the last option is buying commercial yogurt made from dairy. Whenever you buy yogurt at the grocery store, look for plain yogurt and add your yogurt toppers when you get home.

ARE YOU MAKING THIS MISTAKE WHEN IT COMES TO BUYING SALMON?

Healthy fat #8 is Fatty Fish.

When it comes to gut healing fish, we are looking for the oily fish. Sounds appetizing, right? Salmon, mackerel, sardines. These particular fish varieties have a multitude of gut healing benefits by helping you fight inflammation with their high levels of omega 3’s.

Let’s talk salmon first. Salmon is full of protein, selenium, niacin, B12, and vitamin D. The fat content and salmon boosts brain function and the anti-inflammatory properties help heal your gut. With salmon, of course, we want to purchase wild-caught. But be careful with the labeling of salmon. Some salmon is labeled wild caught even though it was raised in a hatchery and then relocated to the wild. Some salmon may even be genetically modified and unfortunately the FDA does not require that it states GMO on the label. In the research I did on how to find quality salmon, I found that your best chance of getting high quality salmon is by looking for Alaskan wild salmon. This type of salmon seems to be the least contaminated so look for that on the label when you are purchasing.

Because mackerel and sardines are also oily fish, they boast many of the same nutrient dense properties as salmon. Omega-3 fatty acids, B vitamins, and of course these nutrients make these fatty fish options anti-inflammatory too.

Just a gentle reminder, we do need to be careful with fish as it can contain mercury. Most sources I found recommend eating fish no more than 1 to 2 times per week, and that maybe less if you are pregnant. Definitely check with your doctor and get more individual recommendations on that if you are pregnant or planning for a pregnancy.

Just like with eggs, let your imagination run wild when you’re thinking about what to do with your salmon, mackerel or sardines. All three of these fish can be grilled, roasted, or baked with your favorite seasonings. So what do you think? How about making it a fish night tonight!

Between last week and today, we have made it through 8 healthy fats every IBDer needs to heal. Let’s round out our healthy fat conversation with the last two of our gut healing healthy fats.

[30:29] Healthy Fat #9 is actually two similar high quality fats—nuts and seeds.

I know you’re not happy about this one, I can see you yelling at me now through your phone right now. What are you talking about Karyn? I can’t have nuts, I can’t have seeds. I can’t digest those. I get you, I get it. Stick with me though I’m going to share with you how you can have these Super amazing gut healing fats, even if you aren’t in remission just yet.

First of all, let’s start with nuts and seeds in their whole, raw, natural state. These are definitely your healthiest option and best if you are in remission. We don’t want any of these harder to digest foods getting stuck in your digestive tract before enough healing has taken place. But, that doesn’t mean nuts and seeds are completely off the table for you. Nuts make wonderful nut butters and if you have a high-speed blender, seeds can easily be blended into a smoothie so you don’t even know they’re there anymore. Their just part of the rich and creamy smoothie.

Nuts and seeds, whole or ground up, are jam packed with vitamins and minerals, as well as anti-inflammatory omega-3’s. Remember though with nuts, a little really goes a long away. It doesn’t take very many nuts to get the amount of fat you’re looking for to reap the gut healing benefits your looking for.

With so many nuts on the market, you might be wondering where you should be putting the effort. There really are so many and most of them do have high quality health benefits, but I do have a few favorites for those with Crohn’s and colitis.

THE BEST NUTS FOR YOUR GUT HEALTH.

Almonds are fantastic because they’re high in fiber, protein, and vitamin E. Cashews are full of antioxidants, and if you’re concerned about fat because either you’re watching your weight or you struggle to digest fat due to your illness, cashews are the perfect option for you. They are lower in fat than other nuts, but still give you amazing gut healing benefits.

What other nuts are worth trying out? Well, walnuts rock for sure. They are super anti-inflammatory because they’re full of omega-3’s and they’re also high in protein and minerals like magnesium, copper, and manganese. I’m also a huge fan of Brazil nuts. They have serious amounts of selenium which helps fight against cell damage. That’s a huge help for those of us with IBD.

If you’re at a place where your Crohn’s and colitis is healed enough or you are in remission, my favorite way to eat nuts is in a trail mix or chopped as a salad topper or as a topper on a lettuce wrap. I’m also a huge fan of pecans in roasted brussels sprouts, but nuts can also be a topper for any cooked veggie. Maybe a green beans almondine.

If you’re in gut healing mode, and I’m betting you are because that’s why you’re listening to this podcast, save the whole or chopped nuts for a little waze down the road. Use your nuts as a nut butter. Almond, cashew, and walnut butter are your best options. Seeds like pumpkin, flax, chia, sunflower, and hemp are perfect for blending into a smoothie. They will give you that added health factor, but if you use a high-speed blender like a Ninja, Blendtec, or a Vitamix, you will not have any trouble digesting them. Seeds like these are high in magnesium, iron, calcium, and phosphorus, but because of their omega-3’s, they are also high in anti-inflammatory properties.

THE ABSOLUTE ULTIMATE GUT HEALING FAT.

[36:45] Healthy fat #10

I saved the ultimate gut healing fat for number 10. Thinking about all the ones we talked about so far, can you guess which one I saved for #10? It’s a gut healer I talk about all the time on the podcast. The ultimate good fat is bone broth. An absolutely critical must do when you’re in gut healing mode. Talk about a powerhouse of health. Bone broth increases your immune function with amino acids like L glutamine and it also decreases your inflammation with its gelatin and collagen properties that help to heal leaky gut. I think the best thing about bone broth or meat stock (like I like to make) is the way that it is able to help diversify the bacteria in our digestive tract. This is the ultimate key to healing our gut troubles.

When it comes to bone broth, I’d love for you to make your own. It’s really so simple and only requires a few ingredients. If you want more information on the bone broth, I definitely talked about it on several episodes, but I think the one that probably has the most information is episode 15: the popular 7 Healing Gems Every IBD Mom Needs to Know About. This one, still continues to get downloaded multiple times a day because it’s power packed with good into. And one of those healing gems, of course, is bone broth. If you’re ready for bone broth, it’s super high-quality fat that helps with gut healing, go check out that episode and get started today. I’ll link it up in the show notes so it’s easy for you to find.

Because I know that making your own bone broth isn’t in the cards for everyone, I’d like to just give you a few options to buy. I’m hoping that these will get you started and get you excited about bone broth, enough that you will look into making your own. It’s so simple. And if you don’t have a recipe of your own, get in touch with me. I’ll send you out a bone broth (or as I do it, meat stock) recipe right away.

OK, so if you want to just dip your toe in and start by buying bone broth, which company can you trust? There are so many on the market today and trust me when I tell you, most are not good. When it comes to buying store-bought bone broth, my favorite companies are Kettle and Fire, Bare Bones, and Bonafide Provisions. You can probably find all three of these at your regular grocery store, but you can also find them at health food stores everywhere, and of course, online.

So, how are you going to use your bone broth or your meat stock, you’re going to drink the broth straight. And drink it like it’s a party and you’re partying like it’s 1999 and it’s the last drink on the planet. Drink it every day while you’re in gut healing mode and very soon you will start to see that it will benefit your gut.

So there you have it, between the 10 healthy fats episodes Part I and Part II, you now know the 10 healthy fats that should be part of your diet if you want to heal your Crohn’s or colitis. These healthy fats will help reduce inflammation throughout your body, they will help boost your immune system so that your immune system is not attacking itself, and most importantly they will help to balance your bacterial load throughout your digestive tract.

Good quality, healthy fats.

Our heart needs them, our liver needs them, our brain needs them, and especially our gut needs them. So, no more being afraid of fat mama. Bad fat, absolutely. Stay away from nachos and French fries and processed foods and potato chips. Good fat? No way. Eat it like your health depends on it, because it actually does.

THE DO IT LIKE A MOM, RECAP.

[42:10] Let’s recap on those 10 healthy fats you need, the 5 we talked about last week in Part I and the 5 healthy fats from today, Part II. These the 10 best fats to help heal your IBD. Of course, I’m sure it goes without saying, eating quality fats isn’t the only thing you need to heal because there’s definitely a well proven combination of approaches that help to heal your IBD, but when it comes to eating for IBD, the big take away here is that fat is a crucial component.

Get that shopping list ready mama, it’s time to buy some healthy fat. What are you already doing when it comes to good fats? What did this episode and the last episode help you with when it comes to quality fats and inflammatory bowel disease? As always, I want to hear from you. Let me know how old this information landed for you. Let me know what you are going to try when it comes to high quality gut healing healthy fats.

[44:45] Also, a quick remember that if you’re feeling confused about which healthy fats to stock in your pantry, which ones are best for cooking, which ones shouldn’t be heated, and if you can heat it, what temperature is it best on… then you definitely want your two healthy oils guides, Healthy Oils 101: Not Your Mama’s Oils and Healthy Oils 201: Smoke Point, you can get both of these free resources by clicking the link in the show notes or by going directly to karynhaley.com/oil

Healthy, gut healing fats, out.

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

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: 32: 5 Healthy Fats You Need in Your Diet to Heal IBD (Part I)

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What comes to mind when I say the word, fat?

Nothing positive, right? Society has conditioned us to believe that fat and everything that has to do with it, is bad.

Fat is bad.

But what if I told you that everyone needs fat to be healthy?

What if I told you that those of us with IBD need fat even more than most people.

Sure, many of us with Crohn’s and colitis are underweight and wouldn’t mind gaining a few pounds, but quality fat that comes from food is about so much more than gaining a few pounds.

Health fats in the food we eat is about healing inflammation. It’s about boosting our immune system. And most importantly, healthy fats have the power to transform our digestive system into a balanced, happy belly.

Who wouldn’t want that?

Stick with me for this special 2-part episode of The Cheeky Podcast as we explore the 10 best, healthiest fats we can eat to transform our gut junk into gut love.

Today, we’ll focus on healthy fats #’s 1-5.

We’re talking about:

• What went terribly wrong with the 80’s low fat/fat free craze (and why it should never be repeated again)
• The no-holds-barred truth on what are the healthiest and unhealthiest oils so you can stop your “say what?” expression every time you go down the oils aisle at the grocery store
• The would-be healthy fat that’s actually watered down with other ingredients 70% of the time (and how you can play detective to get the real deal)
• The decadent recipe for avocado chocolate mousse that’s delish and gut healing at the same time.

And so much more!

After this episode, you’ll be ready to ditch the fats that are bringing your gut health down and welcome in the healthy fats and oils that are the key to healthy gut repair and maintenance.

Episode at a Glance:

• [07:06] What went terribly wrong with the 80’s low fat/fat free craze (and why it should never be repeated again).
• [10:45] The 3 reasons why fat is the key to healing our gut troubles.
• [12:15] The no-holds-barred truth on what are the healthiest and unhealthiest oils so you can stop your “say what?” expression every time you go down the oils aisle at the grocery store
• [18:40] The “drop the mic” unrefined oil that’s anti-viral, anti-bacterial, anti-bacterial, and anti-inflammatory (the bam you need to heal your IBD).
• [20:55] The good fat that protects not only our gut health, but also lubricates your joints too (goodbye IBD arthritis).
• [23:20] The problem ghee can solve for those of us who are sensitive to lactose and casein.
• [28:30] The fruit that’s high in healthy gut healing fat and also several nutrients like omega 3’s, choline, calcium, and selenium.
• [34:30] The healthy fat that’s the heart of the Mediterranean diet and is also a gut healing super star.
• [36:06] The would-be healthy fat that actually watered down with other ingredients 70% of the time (and how you can play detective to get the real deal)
• [40:50] The polyphenols and flavonoids in this gut healing high-quality fat help decrease inflammation in our body.
• [43:09] The decadent recipe for avocado chocolate mousse, that’s delish and gut healing at the same time.
• [50:08] 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 Healthy Oils Guide 101 &102

The Gut Love Community

Ep 30: You’re Doing Everything Right—How Come Your IBD Isn’t Getting Any Better

Additional Resources from the Episode:

Hu Chocolate

Equal Exchange Chocolate

So, This is Exactly How Sugar Makes Us Fat

Why Fats Matter to Your Gut and Your General Health

All About Fats and Why We Need Them in Are Life

What are the Health Benefits of Dark Chocolate?

20 Coconut Oil Benefits for Your Brain, Heart, Joints, and More

The Top 20 Health Benefits of Real Butter

Ghee Benefits: Are They Better Than Butter?

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] Well, hello there fellow IBD mama. If this is your first time listening, welcome, I’m so happy you found The Cheeky Podcast and I’m honored to have you here as we tackle IBD together. If you’re a long time listener, welcome back dear one. If you’ve been around for a while and if you are loving what I’m dishing out here each week, definitely consider subscribing to the podcast so you never miss an episode. It’s been an exhilarating ride so far, and I am so happy to be on this IBD journey right by your side.

WHAT HAPPENS WHEN YOU SAY “FAT?”

I’ve got a great episode for you today. And it’s all about a word that nobody likes saying— FAT. As women especially, we hate that word. But today we’re talking a fat, mama. I dare you to say it out loud with me. Fat! How about this one– Fat is good. Especially for those of us with Crohn’s and colitis.

Today, I’m taking you through the first 5 of the 10 healthy fats you need in your diet to help your IBD heal. There’s a lot to get to through when we’re talking about healthy fats and I want to give each gut healing, healthy fat the time it deserves. That’s why we’re making this episode a two-parter. So today we’re talking about the first five of the 10 healthy fats, next week we’ll tackle the last five. So, if you want to know about all of them, you definitely have to tune in next week as well.

For today, as we discuss the first 5 on our healthy fats list, we’re going to start by touching on the time not that long ago in our history when fat was a toxic word, next we’ll get into why fat is not something to be feared, but instead, a food group to be revered, and so important for your gut health and lastly will dive into the healthy fats 1-5 that every IBDer needs in their diet to heal. One of the fats I’ll be talking about in this 2-part episode is positively decadent and another is truly the ultimate goddess of good fat.

Are you ready for some fat loving, gut healing goodness? Let’s get to it.

WHERE DID THE 80’S GO WRONG?

So if you’re an old woman like me, I bet you remember the low fat craze of the 80s. Snackwell’s, Tab, fat free salad dressing, fat free Pringles and Wow chips. And the bulk of doctors, scientists, and the food industry telling us all fat was akin to the devil. Candy sales surged because it was easy to make tasty low-fat or no fat versions of these sweet treats. All you had to do was add in extra sugar.

I remember my best friend in high school eating huge bags of Twizzlers every day because the bag said low fat… practically like eating air. They didn’t count. I, myself, was a Snackwell junkie.  

Guess what happened? Everybody got fat!

Why? Well, to figure out why this happened we have to understand the power of a hormone called leptin. Leptin is a hormone that is made of a fat cells. It regulates your metabolism and the rate of fat breakdown in the body. Higher rates of Leptin equal higher metabolism, and a higher rate of fat breakdown in the body, while lower rates of Leptin equal a slower metabolism and a lower rate of fat breakdown for the body.

Leptin has the power to tell your brain that it’s energy thermostat is working and all systems are go, according to leptin hormone expert, Dr. Robert Lustig. But when we diet, or eat less fat, and instead, eat large amounts of sugar, leptin doesn’t have enough energy to tell your brain that you are full.

And when we overwhelm our body, and especially our liver with extra sugar, like all that high sugar, fat free food, the extra sugar gets turned into liver fat. The insulin spike that all of this sugar creates, can stop leptin from doing its job of keeping us feeling hungry when we are actually full.

Now we’ve got a problem because even though we were eating low fat foods, we were overeating on unhealthy, high sugar foods, which put us at risk of high triglycerides, heart disease, obesity, and fatty liver disease.

[07:06] So that low fat 80’s craze with high sugar to make everything fat free taste OK was a recipe for disaster.

Thankfully we are no longer in the high sugar/low fat phase, but I still hear negative comments about fat all the time. I still see fat free and low fat on the shelves, and it makes me want to gag. What a money-making scam! Why hasn’t the food industry changed to keep up with modern scientific discoveries?

THE TRUTH ABOUT FAT.

All fat is not bad. Bad that is bad. Fats you find in fast food, potato chips, nachos, cheeseburgers, packaged, boxed, and canned food… these are examples of foods that usually contain trans fats—fats that are not good for you.  But there’s many fats that actually are good for you and these are the kinds of fats that we called “good fats.” And it turns out these fats are particularly helpful when it comes to healing Crohn’s and colitis.

As IBDers, we need fat to be successful healers. I’m going to say that one more time just to make sure we’re all on the same page mom friend. We need good fat to help us heal. It’s that important. And not all fat is created equal, some fats are better than others when it comes to gut healing.

Good quality fats can help us absorb vitamins which is so crucial for gut healing. Fat soluble vitamins (which means that are absorbed better in fat) like vitamins A, E, D, K– these vitamins are necessary for healing. Quality fat in the foods we eat increases satiety– that feeling of fullness we get so we don’t overeat.

When my newbie SCDer’s come to me and say, “Karyn, I am so hungry.” I always tell them to load up on good fat. Keep the fats we’re talking about today and next week on hand while you’re in the early stages of any gut healing diet like SCD. It will help you feel fuller, longer. Plus, good fats help us reduce the glycemic index spike we can have when we eat too much sugar. So, no blood sugar crashes, and we especially don’t want those when we are new to an IBD healing diet.

SO WHAT DOES THIS MEAN FOR YOUR GUT HEALTH?

And let’s not leave this idea, here, with this general information. I want to get really specific about how eating quality fat is going to help your gut heal. Because for us, that’s what it’s all about. Many of the fats we’ll be talking about today and in part-2, next week, are anti-inflammatory. This is definitely a good reason to consume quality fats because we are trying to lower our inflammation levels when it comes to Crohn’s and colitis.

Fats are also the building blocks of all your membranes, and cell regeneration for gut healing is dependent on fat cells. Fat helps support and helps grow our gut flora through the same anti-inflammatory properties. Fats support healthy immune function, and nutrient absorption. Our gut flora—those awesome gut bugs that, when balanced, help our IBD remain in remission—actually communicate with the fat in the foods we eat. Research has been conducted on people who are classified as obese. And it’s been found that people who are obese have a greater proportion of bad bacteria than those who are of normal weight. Eating healthy fat, on the other hand, promotes the health of your gut bacteria, and a stable weight too.

Now, today with the first 5 of these 10 healthy fats you need have in your diet to help heal your IBD, we’ll be talking about a mixture of cooking fats and oils as well as foods that are high in gut healing fat.

GIVE ME THE LOWDOWN ON COOKING OILS. I’M CONFUSED.

But before we get started, because I know that so many of you have questions about which cooking oils are healthiest for you and the ones you should stay away from, let me give you a quick list of those first. We all know the feeling of standing in the grocery store oils section, just standing there, feeling overwhelmed, wondering which oils are healthy and which we should never put in our shopping cart.

Do you have something to write with, or an app on your phone open? OK, here’s the list.

Your best, healthiest cooking oils, the ones that are best for gut health are a butter, ghee, tallow (which is beef fat), lard (which is pork fat), chicken, duck, and goose fat, avocado and coconut oil.

Less healthy fats, ones you want to avoid when you are cooking are safflower, sunflower, vegetable, corn, canola, peanut, and soybean oil. And trans fats like margarine and shortening are never a good option.

I’VE GOT YOU COVERED WITH YOUR HEALTHY OILS 101 & 102 PDF.

[14:10] I have a great healthy oils series of pdf guides if you’re interested. It’s called Healthy Oils 101 and Healthy Oils 102. If healthy oils have been a mystery for you, if you’ve been that confused shopper at the grocery store, and if you want to dive deeper into which healthy oils you should buy and how to cook with them, this is the pdf series for you. Healthy Oils 101: Not Your Mamas Oils, is a great starter resource, and the follow up Healthy Oils 102: Smoke Point, gives you all the information you need to know about oils and the temperature they are best at. Some oils should never be heated, some only up to medium, and some can get cranked up to high without deteriorating. This guide will help you figure all that out.

You can get both of these healthy oils resources by going to karynhaley.com/oil.  That’s karynhaley.com/oil

I just know when it comes to cooking with high quality fats, oils can be of the hardest things to master. There’s just so many options and we’re given very little honest direction with what’s healthy and what’s not. If you’d like a little help in this area, definitely check out this Healthy Oils resource. I’ll also link to it in the show notes so you can just click on it there.

OK, let’s go ahead and dive into the best gut healing, healthy fats #’s 1-5 (out of 10- remember I’m saving the last 5 for next week’s part-2 episode). These are the fats you need to eat to help heal your IBD.

DROP THE MIC ON COCONUT OIL. WHAT A HEALTH BUILDER!

[16:30] #1 Coconut Oil

And yes, it is a saturated fat. Gasp, this is the reason why many believe it to be unhealthy. The American Heart Association focuses on how saturated fats may increase your LDL (and that’s our bad cholesterol), but it misses out on coconut oil’s benefit as being anti-inflammatory. It also supports brain health and gives us energy. Super important benefits.

Coconut oil’s health factor comes from its medium chain triglycerides. It includes compounds like caprylic acid, which is helpful for those with Candida. This is what makes coconut oil antibacterial, anti-viral, antifungal, and anti-inflammatory. And speaking of Candida, we just touched on this IBD related challenge a couple episodes ago—episode 30. So, if you think that you might have Candida, which is an overgrowth of yeast in the gastrointestinal tract, you might want to check out episode 30. I’ll link to it in the show notes. Coconut oil also boasts of having lauric acid, which is great as an anti-microbial, so it helps fight off viruses and bacteria.

When it comes to your gut, coconut oil helps you absorb your fat soluble vitamins and helps improve bacterial balance as well as helps to lower gut inflammation.

Talk about a healthy fat!

2 TYPES OF COCONUT OIL

There’s two types of coconut oil you’ll definitely want to be familiar with, unrefined and refined. Although one is touted as being healthier than the other, they both have their benefits. Personally, I have both in my house. Unrefined coconut oil is minimally processed so it does have more health benefits. Use this one with raw food, uncooked food, like when you make those cute little energy bites, or put unrefined coconut oil in a smoothie. You’ll never know it’s there, but you’ll still get the health benefits. Unrefined, or sometimes called virgin coconut oil, has a stronger coconuty taste. Coconut lovers love it, coconut haters, not so much because of its stronger flavor.

Refined coconut oil is great for cooking. It’s not as healthy as unrefined coconut oil because it’s more processed, but it also doesn’t have a big coconut taste, something that non-coconut lovers appreciate. Refined coconut oil is great for anything you cook.

Lastly, I just want to mention that coconut oil is just one healthy coconut product when it comes to healthy fats. Full fat coconut milk as well as coconut water are also fantastic coconut products that can help your digestive tract function at its best.

DITCH THAT MARGARINE MAMA!

#2 Butter and Ghee

Butter is another excellent high-quality fat. When you’re at the grocery store, skip the partially hydrogenated margarine and go straight for the real butter. Butter also contains lauric acid so it is antimicrobial just like coconut oil. Butter is a great source of vitamins E and K, and it helps prevent calcification of your joints–those stiff joints we can often get when we have crohn’s or colitis. Because of its high fat content, butter is also a great source of energy. It’s a great pick me up in the morning, even in your morning coffee or tea.

When you’re looking for a butter at the grocery store, it’s best to buy organic and grass fed. Grass fed (vs grain fed) cows make a butter that’s significantly richer in fatty acids as well as fat soluble vitamins. Grass fed butter is also higher in conjugated linoleic acid. It’s a fatty acid compound found in higher amounts in grass fed butter, which is great for immune system boosting and disease fighting.

Butter can be used to sauté anything, you can put a pat on top of your veggies, spread it on gluten or grain free bread, or even make avocado butter with it. There’s so many uses for butter both raw, as well as in cooking, frying, or baking.

WHAT IF I CAN’T EAT BUTTER?

And it’s good to know that if you have trouble tolerating butter, there’s another option available. Ghee, similar to clarified butter, has no lactose and no casein in it. Just like with butter, when it comes to ghee, choose grass fed and organic for the same reasons I already mentioned. It helps with better digestion and inflammation. Ghee is great for those of us with leaky gut or IBD because it helps digest the fat soluble vitamins we might have difficulty digesting due to deficiencies in our digestive tract.

Ghee is loaded with butyrate which is a fatty acid and important for gut health. Studies show butyrate can be helpful for lowering inflammation levels in Crohn’s and colitis specifically. Ghee also helps increase our gut flora and therefore gives us a healthier microbiome.

Ghee can be used very much like butter, in cooking, frying, or sautéing. It has a high smoke point so you can cook without worrying that it will burn a turn into a trans fat. You can put ghee on your veggies, spread it on a slice of gluten-free or grain free bread, and when it comes to ghee, you can even make your own from butter at home. I’ve done it and had clients do it occasionally. It’s actually fun!

IF YOU’VE NEVER GIVEN AVOCADO’S A TRY, IT’S TIME FOR A SECOND LOOK.

[25:20] #3 Avocados and Avocado Oil

In a word, avocados are awesome. I know people seem to either love avo’s or hate them. I’m in the love category. It’s up there in my top 5 favorite foods. But I didn’t always love avocados. They were green and slimy looking, they browned so easily.

I still remember the day I ate my first avocado. I’ve probably mentioned this before to the moms in the GLC, but I used to live in England. As you might expect from my accent (or as we so egotistically see ourselves in the US, non-accent) I live in America. But for 4 years, I got to live in one of the most special places on the planet, England. I had 2 tiny tikes at the time who’s favorite thing to do was visit Father Christmas (aka Santa Claus) at Harrod’s Department Store in London every year during the holidays.

If you think taking your kid to see Santa at the mall is a big deal, holy cow, this department store takes it to a new level at Harrod’s in London. One year, during our annual Harrod’s visit, we stopped in at the department store café for a quick bite after our Santa visit and I accidentally forgot to ask the server to remove sliced avocados from my sandwich. So when it came with avocados, I thought what the heck, I’ll take a bite. Well, as you might expect, this story has the happiest of endings. It was love at first bite, and avocados and I have been inseparable ever since.

Truthfully, I always felt kind of sinful eating an avocado, it couldn’t be good for me. It tastes too rich, too creamy to be healthy. Imagine my surprise, almost 10 years later when I realized these delightful fruits (yep, not a veggie), are actually not just delish, but are quite healthy too.

[28:30] Avocados are full of omega-3’s, choline, calcium, and selenium. They even have more potassium than a banana. Avocados are high in antioxidants and they’re also a great source of fiber, which helps grow healthy bacteria in your gut. Avocados also help give some bulk to your stool, so if you’re struggling with oatmeal or soft serve poops, regular eating of avocados might help to firm things up for you a little bit. Avocados are a great source of quality fat, the monounsaturated kind and they are also high in oleic fatty acid so they can help decrease inflammation.

HOW ABOUT AVOCADO OIL? IS THAT HEALTHY TOO?

Avocado oil is also an amazing high-quality fat to use in your cooking and uncooked as well. It’s detoxifying because it contains chlorophyll. And as a side benefit, avocado oil is wonderful for your skin and nails and your hair. Which by the way, while I’m thinking of it, coconut oil is too. I love a good coconut oil moisture hair bath—something us curly girls need lots of.

Back to avocados, now if you’ve never had an avocado before and you’re thinking what could I possibly do with it besides eat it straight, I’ve got you covered there. First of all, eating an avocado straight, with a spoon is delicious, but if you’re new to this healthy fruit you might want to start with avo toast, which is just a mashed-up avocado on bread. Bonus points if you make it gluten or grain free bread. You can chop up avocados and use them as a salad topper, you can put avocados in a smoothie to make it super creamy. Avocados can also be used to make deliciously creamy and healthy brownies or raw cacao pudding. Am I making your mouth water? Chopped avocados are an awesome topper for any stew or chili. And, of course, the most common use of the avocado is to make guacamole. Of course, you can buy that at the grocery store too. Just be sure to check the ingredients first to make sure it’s not full of crappy preservatives or additives.

Avocado oil also has a multitude of uses. My favorite is to put it in my homemade salad dressing. There’s actually a recipe for that dressing in that pdf I mentioned earlier, Healthy Oils 101: Not Your Mama’s Oils. The healthy oils info and the salad dressing recipe is yours if you go to karynhaley.com/oil. Remember, even if you are not eating salad because you’re in a flare or it upsets your stomach too much, you can still use salad dressing to add some healthy fat on cooked veggies or as a cooked veggie dipper. I like my avocado oil straight as a drizzle on veggies, and it’s also delicious as a drizzle on top of a puréed soup. Would it be weird to put avocado oil on my new favorite avocado soup? OK, maybe that would be just a bit too much avocado, even for me.

THE WONDER FAT THAT’S MISLEADING YOU AT THE GROCERY STORE.

#4 Extra Virgin Olive Oil

EVOO, as my gal Rachel Ray calls it. You knew this one was coming. Just about everyone knows of the health benefits of this healthy fat. It’s been well-researched and it’s anti-inflammatory and antioxidant properties have been reported on in mainstream medicine and throughout media. EVOO is at the center of the heart and gut healing Mediterranean diet.

[34:34] EVOO is a monounsaturated fat that contains oleic acid, so it fights free radicals and is full of antioxidants. A 2019 research review found that the phenol compounds in EVOO, which make it an abundant source of antioxidants, help to boost intestinal immunity and gut health of the microbiome for those with IBD.

And besides gut health, EVOO has many other benefits. It’s even been found to aid with lowering depression and anxiety levels, fighting cancer, dementia, and obesity. Talk about a wonder fat!

The one problem with EVOO is not in the rich quality fat itself, but in purchasing this healthy oil. With EVOO, it’s all about finding a quality brand that is reputable. A recent CBS report found that up to 70% of EVOO sold in stores is actually watered down with other ingredients, including canola oil.

To make sure that you get what you are paying for and the health benefits it touts, look for EVOO that is cold pressed or expeller pressed. Some bottles even have an IOC seal, that’s the Olive Oil Counsel seal that certifies that it is actually olive oil in the bottle.

Olive oil should be purchased in dark green glass bottles. That’s best for packaging because it protects the delicate oil from the light coming in and damaging its properties due to oxidation. Olive oil does become rancid quickly so the dark green glass helps protect its quality.

Don’t buy olive oil in those large plastic jugs, especially if you don’t use it very often. Olive oil, once opened, should be used within a few months. And because it’s so delicate of an oil, it’s not the best oil for cooking. Olive oil is best used as a drizzle on veggies, in salad dressings, sprinkled on toast or rolls. I love to mix EVOO with balsamic vinegar and use it as a finishing sauce for chicken. It’s also great in pesto, hummus, or drizzled over your soup like avocado oil.

THE DECADANT DESSERT YOU DON’T HAVE TO DESSERT.

#5 Dark Chocolate

Let’s end our conversation today with the most decadent fat of all, dark chocolate. Aaaahhhhh, dark chocolate. Delightful, sinful, almost made for a private, uninterrupted moment with yourself, dark chocolate.

Remember, I’ll be back next week with #s 6-10 on our list of the 10 healthiest fats you need in your diet to heal your IBD. But let’s wrap up today and with my personal favorite, dark chocolate.

Now when you think about dark chocolate, fat might not be the first thing that comes to your mind, but the fat in dark chocolate comes from the healthy and healing fat in the cocoa butter used to make it. Dark chocolate is rich in minerals like magnesium, iron, and zinc. All super powerful for us IBDer’s to help us relax, give us energy, as well as the ability to fight off infections. It has so many benefits, even non-gut healing benefits, like lowering cholesterol and blood pressure, and helping brain function and heart health. Dark chocolate has even been linked to helping fighting cancer.

But when it comes to gut health, dark chocolates’ properties are just as outstanding. Chocolate is anti-inflammatory because it contains high amounts of antioxidants. It releases polyphenols in flavonoids which then help to decrease inflammation in our body.

70% CACAO IS WHAT YOU WANT. AND 1 TO 2 SQUARES IS ALL YOU NEED.

Are you ready to go out and buy some dark chocolate? I definitely am. Try to choose at least 70% cacao to get your biggest health benefits from dark chocolate. And eating dark chocolate doesn’t mean to eat a candy bar a day. You can get beneficial health benefits from 1 to 2 ounces per day. That’s 1 to 2 squares. One more thing about dark chocolate is that it does contain caffeine. If you’re sensitive to even small doses of caffeine, you’ll want to skip this healthy fat.

I think I’m going to wrap this episode up so I can go grab me some dark chocolate. I’m a huge fan of the dark chocolate from a company called Hu. I also love the dark chocolate made by Equal Exchange. Forget an apple a day, I’m all for a square a day keeps the doctor away. I’ll link to Hu and Equal Exchange in the show notes so you can check them out.

So thankful that dark chocolate is healthy! Not sure if I’d choose avocado’s over dark chocolate. Thankfully, I don’t have to choose. Avocado chocolate mousse anyone? There’s a great recipe I’ve made several times for avocado chocolate mousse from Feel Good Foodie. I’ll link to in the show notes. Feel free to check it out and let me know how it goes for you. FYI, I usually sub out the maple syrup and use honey, but whatever floats your gut boat, go for it.

LET’S DO THE MOM-SIZED RECAP.

OK my love, let’s do a quick recap of the 5 healthy fats we talked about today. We started with the mother of all healthy oils, coconut oil. Remember to use refined for baking and cooking and unrefined for anything raw or uncooked and you’ll be set with that.

Next up was butter and ghee. Don’t be afraid of real butter darling. It’s antimicrobial and high in vitamins that support your digestive tract. And if you are super sensitive to lactose (butter only has small amounts) or casein (higher amounts) choose ghee. It’s the perfect butter substitute. No matter which one you pick, make it organic and grass fed to reap as many gut health benefits as you can. I buy mine from an Amish farmer who makes it himself. You can’t get much better than that.

High quality fat #3 was avocados and avocado oil. You know I passionately love this healthy fat. And don’t be afraid to experiment with this gut healthy gem. Avocado brownies, avocado egg boats—google them if you don’t know what I’m referring to. Delish. Avocado oil is fantastic too! It’s great for salad dressings and remember salad dressing isn’t just for salad.

An absolutely delish salad dressing is included in your free healthy oils pdf series. The one with Healthy Oils 101: Not Your Mama’s Oils and Healthy Oils 102: Smoke Point. You’ll learn all about the best oils for your health, how to use them, what states their best in, and how high you can heat them and have them still be safe. Get your free pdf at karynhaley.com/oil or just click the link in the show notes.

Healthy fat #4 was EVOO- extra virgin olive oil. Can I get an Amen for this gem of a gut healthy fat? Amen! Check your pantry today. What’s your EVOO situation like? Do you have a fake that’s been laced with canola oil, or is it pure EVOO goodness? I once went to an EVOO tasting in Italy. Holy moly, it was green and had almost a bite to it. Super fresh and really delicious. Nothing like I’ve tasted in the states, but you can find quality EVOO here. You just have to look for it—and in all honesty, be willing to pay a little more for it. Just use it sparingly.

Lastly, we dove into guilt free decadence with our last healthy fat for the day, healthy fat #5, dark chocolate. Don’t be afraid of good quality dark chocolate. Choose 70% cacao and you are good to go. Reap the benefits of dark chocolate for your gut and many other parts of your body too. Not to mention all the goodness it does for your mental health. It just makes you smile when you eat it, doesn’t it? Gotta love a snack that’s good for your mind and body!

WHICH OF THESE HEALTHY FATS ARE YOU READY TO TRY?

So, which of these good healthy fats do you currently have in your kitchen? Which ones are you going to go out and buy? Let me know. Give me a shout at hello@karynhaley.com. I can’t wait to hear your thoughts on healthy fats!

Remember mom friend, I’m here if you need help getting over your IBD challenges. I coach clients in my private practice, so reach out if you need me, and we’ll figure out how we can best work together to help you find remission and get your friggin’ life back, cause you deserve it mama. No more wasting time. It’s time to heal today.

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

Chat soon!

[49:34] 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.

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: 31: You’ve Got IBD. Will Your Kids Get It Too?

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You’ve got IBD. Will your kids get it too? We know that there’s a hereditary and a genetic link for IBD. Does that mean that your kids are destined to get the dreaded and often complicated Crohn’s or colitis too?

As moms, we all worry about what our IBD will mean for our kids. And these worries might even cause you to get stressed, anxious, or even have a freak out moment every time your kiddos get a stomach bug. Is that Crohn’s creeping up? Maybe it’s not just a virus… maybe it’s colitis. I’ve definitely had those moments as a mom with IBD.

Scary, consuming stuff!

After experiencing way too much mom guilt about the possibility of putting this “curse” on my kids, and my clients telling me they’ve had similar freak outs, I decided it was time to stop my negative future casting and actually learn the truth.

So, what’s the deal with our kids and IBD? Are they destined to get it? That’s what we’re going to find out together on this week’s podcast.

We’re talking about:

• The flaw in the 20^th century discovery of “biological determination and the problem it causes for IBDer’s
• What Epigenetics has to do with the development and the progression of IBD.
• Why mud pies, gardens, and something called “Earthing” really are the best way to diversify your kid’s microbiome
• The 4 specific, non-genetic factors that will have a strong influence over your child’s gut health and overall well-being

And so much more!

After the episode, I hope you’ll leave behind the stress and anxiety we often feel about our kid’s future and instead feel hope and positivity, when it comes to your kid’s gut health and overall health as well.  

Episode at a Glance:

• [02:08] Is Crohn’s and colitis hereditary? I’ll give you the latest data.
• [07:03] The flaw in the 20th century discovery of “biological determination” and the problem it caused for those of us with IBD.
• [10:45] What’s even more important than genetics when it comes to our kid’s risk of IBD.
• [11:20] What is the Exposome and how can it positively change our health trajectory.
• [13:04] What Epigenetics has to do with the development and the progression of IBD.
• [21:45] The 4 specific, non-genetic factors that will have a strong influence over your child’s gut health and overall well-being
• [26:02] Why mud pies, gardens, and something called “Earthing” really are the best way to diversify your kid’s microbiome
• [27:25] The impact of sleep deprivation on your kid’s gut health
• [33:25] The 3 best stress resilience tools to introduce your kids to at a young age (and they are capital “F” Fun too)
• [39:24] The best way to take your IBD healing journey to the next level.

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Mentioned in This Episode:

The Gut Love Community

The Cheeky Podcast Episode 8: The IBD Sleep Connection

Additional Resources from the Episode:

The Big Life Journal

Insight Timer Meditation App with Stories for Kids

Dr. Andrew Weil Teaches the 4-7-8 Breath

Inflammatory Bowel Disease: Genetics, Epigenetics, and Pathogenesis

What is Epigenetics?

Inflammatory Bowel Disease Prevalence in the United States

Breastfeeding and Genetic Factors in the Etiology of Inflammatory Bowel Disease in Children

Why Your Genes Aren’t Your Destiny

Exposome and Exposomics

The Importance of Sleep for Kids

Sleep Dysfunction and Gastrointestinal Disease

How Stress Affects Toddlers and Their Digestion

Eight Ways to Help Your Child Get a Good Night’s Sleep

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 dear listener, how are doing you today? We’ve got so much to get to on the podcast. So many juicy nuggets I know you’re going to love, so let’s dive in.

First off, I have to say that the thing that I love most about my health and nutrition consulting practice is that about 95% of my clients are moms. I set up my practice that way on purpose. I’m a mom of three and everything I do in my life is from the lens of a mom. My family life, my friendships, my work, how I handle my disease … No matter what I do, where I go, all of my thoughts, they come from the bent of being a mom, first and foremost. Can you relate to that?

So, when I set up my practice, I knew I wanted to help moms. And since mostly I work with moms who have IBD, one of the biggest questions I get asked from those moms is will my child get Crohn’s or colitis?

GIVE IT TO ME STRAIGHT. WHAT ARE THE NUMBERS?

Of course, we know I don’t have a crystal ball and I can’t see into the future, so I don’t have the definitive answer to that question. But what I do know about Crohn’s and colitis is that they both have a hereditary and genetic link. About 15% of people who have Crohn’s also have a family member who also has Crohn’s. And when scientists look at twin studies, they see that when one twin has Crohn’s, 50% of identical twins will also have Crohn’s. Interestingly, with fraternal (non-identical) twins that number goes down to less than 10%. With ulcerative colitis, somewhere between 10 to 25% of people with UC have a relative who also has colitis. Twin studies for colitis show that 16% of identical twins also have a twin with colitis. With fraternal twins that number goes down to 4%.  

So, when it comes to inheritability, the research is clear. There is a familial link. There is a possibility that our children will develop Crohn’s or colitis. But what my clients are really asking when they ask this question is, does this have to happen? Is it inevitable? Does everything I go through, the abdominal pain, the multiple trips the bathroom, the embarrassment, the challenges of everyday life with a chronic illness, everything we go through on a daily basis, does that have to be my child’s reality?

I know when I was thinking about having children, and in fact I gave it a ton of thought, because I even resorted to fertility treatments to conceive my first child. I know that my doctor said that the risk of my children getting Crohn’s or colitis wasn’t worth me not having children. Your doctor probably told you something similar. Yes, there is a hereditary link, but it’s not strong enough to not have children. But we can’t ignore that there is a risk factor here. The research is clear on that. There is a possibility of you passing Crohn’s or colitis to your child. So, the question that I keep getting over an over from mom clients, will my child end up getting diagnosed with Crohn’s or colitis is very understandable and very valid.

I DON’T KNOW, ISN’T A GOOD RESPONSE.

Beyond the statistics I just shared with you, I didn’t really know the answer to this question, but I really wanted to figure it out. I was getting it so often that I felt like I don’t know wasn’t an OK response. And if you listen to this podcast regularly, you know I’m a research gal, and I knew there had to be research and enlightened wisdom out there tackling this very topic. I knew that I could at least I could do some digging and have more information to give you.

So that’s what I set out to do. And this episode of The Cheeky Podcast is the culmination of all of my research pertaining to your kids and IBD. Are they destined to get it, or are there things we can do to lower our kids’ risk?

[05:26] The first thing I found out about IBD that I thought was really interesting is that the prevalence of IBD is growing throughout the world. According to the CDC, in 1999 .09% of Americans and that’s about 2 million, were diagnosed with IBD. By 2015, the percentage of adults with IBD was 1.3%, that’s about 3 million Americans. In Europe, the prevalence of IBD is anywhere from .5 to 1% of its population, a number that’s gone up in recent years as well. It used to be that cases of Crohn’s and colitis were found mostly in the developed world—countries who were highly industrial, with modern agriculture. Now, IBD is growing in the developing world as well. It doesn’t matter where you live, the prevalence of IBD is not declining, it is increasing.  

And it seems that many people who I meet with Crohn’s and colitis also know a relative who has IBD too. Personally, I have a third and fourth cousin with Crohn’s. Although my kids, and two of my brothers and my dad have never been diagnosed with IBD, they all have some sort of G.I. issue, whether it’s gluten sensitivity or dairy intolerance, or some form of IBS.

20^TH CENTURY MEDICAL WISDOM PAVES A CHALLENGING PATH FORWARD.

Now, the really cool thing in my opinion about the 20^th century is that it meant an explosion of medical and scientific exploration. The 20^th century found genetics and DNA research at the forefront of discovering the causes of many diseases.  Scientists discovered the helix structure of DNA and the complete sequence of the human genome. While this research and these findings were extraordinary, they also left medical practitioners and scientists with the belief in biological determination—the thought that we are controlled by our genes, period.

BUT THAT WAS ONLY ONE PIECE OF THE PUZZLE.

What scientist didn’t realize at the time, is that genetic factors are only one piece of the puzzle. I want to say that one more time for you mama, if you are out there worried and stressed every day that your child is going to develop inflammatory bowel disease. Genetic factors are only one piece of the puzzle. We know this now. And this is the information that can help us sleep better at night. Help us stress less about our children developing Crohn’s or colitis.

Today, we look at other factors besides genes to determine our risk for disease. We look at the microbes or the bacteria throughout our body, and we look how genes and the microbiome interact with our environment around us. We know that it isn’t just genes that control whether we get Crohn’s or colitis. There’s many other factors that come into play as well and some of these factors we have control over.

SO, WHAT ARE THOSE NON-GENETIC FACTORS?

Scientist have discovered several non-genetic risk factors for developing IBD. Factors that include environmental and lifestyle choices. Factors like smoking and the use of oral contraceptives, factors like the health of your diet and the overuse of nonsteroidal anti-inflammatory drugs or NSAIDS.

When it comes to diet, and you know I’m super passionate about the power of a healthy diet, a Japanese study found an increase in ulcerative colitis in people who consumed a Western diet. And we all know what that term western diet means. We’re talking about a diet high in processed food, chemicals, lots of canned, packaged, and processed foods, fast food, etc.… another study found an increased risk in developing IBD with the consumption of sucrose, animal fat, high cholesterol, and soft drinks. Sounds like a Western diet to me!   

So, genes are not the only factor at play. There is more going on and that more going on, we have some control over. As a mom who has IBD, we have some control over these additional factors and that helps me breathe a sigh of relief.

THE SURPRISING FACT ABOUT HOW MUCH OUR GENES ACTUALLY CONTROL OUR RISK OF DISEASE.

More modern, 21^st-century research shows that our genes account for only about 10% of human disease. And those extra factors that I just mentioned, factors like lifestyle and environment have led scientists to begin new research in fascinating fields of medicine. This is where, in my IBD and kids research, I really began to geek out and I hope this fascinates you as much as it does me.

2 SCIENTIFIC THEORIES THAT MIGHT JUST CHANGE YOUR KID’S LIFE.

[11:10] Have you heard about the study of Epigenetic’s? How about the concept of the Exposome?  This is where our thoughts about our children’s determined disease truly goes out the window. In 2005, a doctor named Dr. Christopher Wilde coined the concept of the Exposome as the primary reason for health as well as the primary reason for disease.  The Exposome is the total of all non-genetic exposures that impact health, and this exposure starts at conception. Cool, right? It includes everything we eat, drink, our air, or social interactions, our lifestyle, even the health of our parents at conception. If genetics play only 10% of the role in human disease, this is the other 90%. And this is the part that we have control over when it comes to raising healthy kids.

Besides the Exposome, I also mentioned the concept of Epigenetics. According to the CDC, Epigenetics is the study of how our behaviors and environment can cause changes that affect the way genes work. These changes don’t affect our DNA sequencing, but it’s more like the changes in how your body reads that information. I just have to say wow, mind blown. Our behaviors and the environment around us can actually change how our body reads our DNA. And when it comes to IBD, the thought here when we take this idea of Epigenetics a step further because it appears that it can mediate factors between our environment and our genome particularly what our IBD genes are saying. Epigenetics says we can affect the development and the progression of IBD.

Can our kids benefit from these new ideas about the Exosome and Epigenetics? You bet they can.

HOW YOU CAN RAISE A HEALTHY KID, NO MATTER WHAT LIFE THROWS AT THEM.

[14:01] Even though your child, because they are your child, has a hereditary linked to inflammatory bowel disease, how can we help to positively impact their health? And that’s the way that I think of it. I don’t think about it in terms of how can I prevent my child from having Crohn’s or colitis? I think of it more in terms of how can I help my child be as healthy as humanly possible? Because it isn’t just about protecting them from Crohn’s or colitis. It’s about raising a healthy child. The healthiest child that they can be. How can we as parents do that knowing that their genes are actually only 10% of the picture?

Environmental factors in that 90% include things like a healthy diet, physical activity, the products you bring into your home, the lifestyle choices that you and your child child make regarding not smoking, the chemicals in your food, getting as healthy as you possibly can before you even have children—and dad too because his health matters as well. Children born vaginally get a built-in dose of bacterial benefit by passing through the birth canal, children who bond with their parents and their siblings are healthier, children with healthy social interactions, children who are psychologically well-adjusted, children who have lower stress levels, higher levels of education, and children who get quality sleep are all healthier for it.

We know that breast-feeding also matters. We know that human breast milk contains substances that may influence the growth and development as well as the function of the gastrointestinal tract. There is a difference in colonic flora (those healthy gut bugs) between breast-fed and bottle-fed babies. Several studies also show breast-feeding to be a protective factor in developing inflammatory bowel disease.  

I absolutely love how Dr. Chris Kresser, if you’re familiar with him, he is a functional medicine expert, talks about this topic of genetics, Epigenetics, and the Exposome and how they come together. He has a great analogy to help us understand this. He says that genes are like a script, a script for a film or a theater performance. Your genes are the words and what’s on the page. The Exposome and the epigenome are the performance which changes depending on who’s in the cast, who is directing, who is producing… So good, right? It just helps the complicated concept make more sense.

Or more simply put, as Dr. Francis Collins, the Director of the National Institutes of Health says, “genes load the gun, but environment pulls the trigger.”

And that’s what these positivity factors I mentioned are about. They are the environmental mitigating factors that can jump in and change the genes at any given moment.

WHAT IF I CAN’T BREASTFEED OR BREASTFEEDING IS CUT SHORT?

And what I really love about this list of factors that I just dished out is that there’s so many of them. You may not be able to do all of these. They may not fit for your health or your lifestyle, but there are so many that we can choose from. It’s not about perfection here, it’s about doing the best we can as moms.

Let’s take breast-feeding for example. Already having IBD, breast-feeding may be challenging for you. Breast-feeding was definitely a challenge for me. With my first two children I was not in a good place with my Crohn’s disease. I was able to nurse both of them, but not nearly as long as I wanted to. With my first child, I had to have bowel surgery four months after he was born and had to stop breast-feeding. With my second child, I wasn’t able to produce enough milk to sustain breast-feeding while I was going through a flare after giving birth to him.

So, for me, breast-feeding didn’t go as I would have liked it too, but that doesn’t mean I wasn’t able to do other things for my kids. This is a list of positive things you can do for your kids to improve their overall health, it isn’t about shaming you or making you feel guilty for the things you didn’t do. It’s about giving you tools so that you can complete as many as possible. As many as work for you without feeling guilty because there’s something you didn’t do.

THROW AWAY YOUR MOM GUILT!

So, throw away that mom guilt my friend. We are focusing on what we can do today, not what we can’t or what we didn’t already do.

I know, I just basically threw up a ton of information on you today. It’s a lot, and it can be overwhelming. What do you do with all of this? How can you actually put this information into practice in your own life? What can you specifically do today mama?

I’m so glad you asked because I have you specifically covered. I’m going to tell you right now where to start with your kids. If you want to, not only try to help with their best chance at not getting Crohn’s and colitis, but if you’re like me and you just want to help them to be overall healthy, as healthy as they can possibly be whether they develop IBD or not, what do you do? Where is your starting place?

LET’S BRING IT HOME, MAMA. WHAT CAN YOU DO?

I’m going to propose 4 areas, 4 areas that are most important, not just to decrease your kid’s risk of getting IBD, but to also increase their overall health. And that’s how I’d love for you to look at this opportunity too.

Sure, you might end up being the reason that your child is gluten sensitive or dairy sensitive, but that doesn’t mean they have to get IBD. And whether they do or not, your goal can still be to raise them as healthy as they possibly can be, in all areas of their life. Like I always say when my kids complain about a consequence or doing a chore they deem unfair: I don’t care about fair, my job is to raise you as a fully functioning, independent, productive member of society. And to me, that fully functioning part doesn’t just include academics. It includes health– healthy mind, healthy body, healthy soul.

[21:45] Using these 4 factors that stem from the Exosome and Epigenetic ideas we talked about today, these 90% non-genetic factors that influence our well-being, can ensure that you raise healthy kids, no matter what life throws at them.

THE ROLE OF DIET IN CREATING A WHOLE, HEALTHY CHILD.

Factor #1- Diet

Always first in for most, and especially for moms with IBD. We must teach our kids the importance of finding the best diet for their body type. And that diet may be different for all your kids, but at the heart of it, it should include whole foods in their natural state. Whole fruits, whole vegetables, unprocessed food that doesn’t come in a can, a box, or a package.

Strive for 80% of your kid’s diet that comes from a healthy food, a healthy microbiome, healthy immune system, and low inflammation in the body approach. When it comes to diet, the biggest disruptors to our gut and overall health are sugar and high levels of carbohydrates. Limit the starches and the processed sugar and you will ensure a healthy child.

DOES IT HAVE TO BE EXERCISE, OR IS ANY MOVEMENT OK?

Factor #2- Movement

And just like diet, this works best if it’s tailored to the child’s best interests. Notice I didn’t say exercise and that is purposeful. Some kids are born athletes and they love organized sports, teams, clubs, competitions. Other kids prefer less organized movement, running outside, playing with friends, biking, hiking, or walking. Some kids like weightlifting or yoga. There is no one movement that’s better in my opinion. Just get them off their devices and moving.

And remember their interests might change over time. Be as supportive as you can of that change. I remember my middle son loving soccer from the time he was three years old. He grew into an incredible soccer player and flourished there. By high school, he was the captain of his soccer team. But in his senior year, without much warning, he gave it up. He had gotten burnt out. Soccer had been his life for so long and that Division I college soccer dream that had been his life, disappeared. I admit, it still makes me a little sad because I had this trajectory in my mind for him, but that wasn’t his dream anymore and so I supported him as he moved into other movement passions that fed his soul.

[25:01] No matter what they do, and especially when your kids are young, there’s nothing better than getting them outside in nature, with fresh air. It nourishes a child’s spirit. I always encourage my kids to practice something called earthing. It’s where you take off your shoes and socks and walk around outside connecting with the natural ground and the Earth’s energy. It’s very powerful energetically, but it’s also a great way to get organisms that are in the soil of the grass into your body. Dirt has wonderful bacterial properties that diversify the microbiome, it’s so, so, so important for those of us with IBD to help our kids diversify their microbiome. Mud pies, encouraging them to grow a garden and get their hands dirty in the soil, and earthing. Great for overall health.  

THE SLEEP FACTOR: THERE’S ACTUALLY LOTS GOING ON WHILE WE SHUT DOWN FOR THE NIGHT.

Factor #3- Sleep

Adequate sleep is a huge factor for overall health. There’s so much going on when we sleep. It’s not a shut down for our body and our organs. It’s a necessary time for a body to repair and reset. If kids don’t have enough sleep, they can’t repair and reset.

We know that kids who get enough sleep have improved attention, behavior, learning, memory, increased mental and physical health, decreased blood pressure, less obesity, anxiety and depression. We also know that sleep deprivation leads to an increase in microscopic inflammation of the bowel and overtime this can lead to more serious gastrointestinal challenges.

According to Johns Hopkins sleep specialists, infants less than one year need 12 to 16 hours of sleep a night, 1 to 2-year-olds need 11 to 14 hours, 3 to 5-year-olds need 10 to 13 hours, 6 to 12-year-olds need 9 to 12 hours, and 13 to 18-year-old need 8 to 10 hours of sleep at night.

How are your kids doing with their sleep? Are they getting enough?  

Back in episode 8 of the podcast, we talked all about sleep hygiene. If getting enough sleep is an issue for you or for your kids, you might find it helpful to go back and listen to that episode. I’ll leave a link for it in the show notes. I‘ll also link to a great article in the show notes from the Stanford Children’s Health Center where they recommend eight ways to help your child sleep better. This is a really great article if you’re finding it challenging to stick to a bedtime routine or your child or if they are having any sleep difficulties. I found this article helpful and I hope you will too.

IT’S NOT ABOUT STRESS BUSTING, IT’S ABOUT STRESS RESILIENCY.

Factor #4- Stress Management

Of course, we all want our kids to have less stress, from the emotional to the physical effects of stress. But stress, as it turns out, actually has a specific impact on the digestive system.

When we are stressed, our body prioritizes getting rid of the stress over proper digestion. Stomach and intestinal activity is reduced and the body decreases blood flow to our gut to give more blood flow to our stress hormones. Peristalsis, the moving of food along the G.I. tract, is stalled. That’s why when a child is stressed, it’s not uncommon for them to have digestive troubles. It creates the perfect storm for G.I. challenges. Stomach aches, constipation, even diarrhea is common. Chronic stress creates a chronic strain on the G.I. tract and the chronic strain on the G.I. tract causes dysbiosis and inflammation in the gut—the perfect breeding ground for a G.I. disorder.

[31:22] So, what can we do? What can we do to help not reduce stress because sometimes that’s an impossibility, but we want to do is help our kids learn how to manage the stress in their life? The #1 thing we can do goes back to diet. Eating food that’s fresh and whole gives our body the right nutrients to keep our digestive tract strong and healthy. Another thing we can do as parents to help our kids manage stress at the emotional level is to help them build emotional resilience. This is a huge health factor for our kids. Helping them to combat stress with resilience as a child helps them be set up for lifelong success when stress hits in adulthood.

Children who have an opportunity to vent frustration in a healthy way, end up dealing with life stressors better. Children who exercise or move on a regular basis release more endorphins in the brain. Endorphins have a tranquilizing effect and increased feelings of pleasure. This equals less stressful feelings for our kiddos. See how all of these factors are inter-related. The diet we talked about and the movement or exercise we talked about as being factors come back into play when we talk about helping our children manage stress. It’s all a part of the circle of health.

When talking about helping our children to manage the stress in their lives, there’s three tools that I love using with kids the most. The first tool is a book called The Big Life Journal. I’ve mentioned this before in the Gut Love Community so it might sound familiar to you. The Big Life Journal is a fabulous addition to your kid’s book collection. It takes them through imaginary exercises to help build their strength and character.

Another stress tool I love for kids is Insight Timer. Insight Timer is an app with the most wonderful visualizations and meditations for kids. These fun and engaging story sessions are wonderful at calming for kids when they are anxious. They also help kids with sleep troubles to sleep at night. Lastly, and probably my most favorite stress buster tool for kids is the 4-7-8 breath. You’ve probably heard me talk about this technique before because it’s great for IBDer’s too. Ask your child to breathing through the nose for 4 seconds, hold their breath for 7 seconds, and then breathe out through their mouth for 8 seconds. They can repeat this as many times as they need to help them feel centered, grounded, and help them calm down in difficult situations.

These three tools are all about teaching your child to be mindful and about the mind body connection. They are some of the best tools around to raise resilient, strong, and thoughtful kids. I’ll provide links for all of these resources in the show notes.

So, there you have the 4 factors that can help you create healthy kids: mind, body, and spirit.

THE MOM-SIZED RECAP IF YOU ONLY HAVE 5 MINUTES.

We started out this episode talking about the genetic and hereditary link between you, your IBD and your child. And yes, the hereditary link is real. When you have IBD, there is a risk that your child may develop Crohn’s or colitis too. But it isn’t a foregone conclusion. There’s so much that we can do as parents to raise healthy children. Remember genetics only plays a 10% role. To look at the complete picture, we must look at environmental and lifestyle factors as well.

As moms, there’s so much we can do to raise kids who put their health first, so that no matter what life throws at them, IBD or any other challenge (physical or emotional), they have the skills and the tools they need to overcome. In my mind, that’s the best thing we can do for our kids.

From teaching our kids to eat healthy, to showing them the power of movement, exercise and being outside in nature, to encouraging them to have healthy sleep habits and finding ways to manage challenges with stress, there’s a lot we can do to raise kids who are not only healthy in childhood, but healthy throughout life. Even if they do step away from it a bit in the teen years, take it from me, it’s in there.

Thanks so much for sharing this time with me today. I hope this topic was helpful for you to hear about today. If it’s something that you’ve been wondering about like I know so many of my clients have, I hope it answered at least some questions you have about how to raise healthy kids when you’re a mom with IBD.

If this information fascinates you like it does me and you want to know more, you’ll definitely want to check out the show notes for this episode. There are several links to scholarly articles and research studies so you can learn more. And if your IBD has really become a challenge in your life, if you’re finding it difficult to be the mom you know that you deserve to be, I want you to get in touch. There’s so much we can do when we work together to help you find IBD remission. Email me at hello@karynhaley.com Let’s get you started on a path to recovery. I can’t wait to hear from you.

Until we meet again and wishing you a cheeky and healthy IBD healing journey.

Chat soon!

[38:46] 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 30: You’re Doing Everything Right — How Come Your IBD Isn’t Getting Better?

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You’re eating right, you found a diet that works best to help manage your Crohn’s and colitis, you take gut healing supplements and medications when you need them.

You’ve even found the best mindfulness practices to help reduce your stress and anxiety around your illness.

You’re doing everything right.

Why aren’t you feeling better? Today on the podcast, we discuss the three hidden conditions that may be holding you back from full IBD remission.

We’re talking about:

• What is Small Intestinal Bacterial Overgrowth (SIBO) and why don’t you know you have it?
• The connection between Candida and anxiety
• 4 reasons why your IBD might be creating a dysfunctional thyroid
• The hidden problem with traditional thyroid testing

And so much more!

After the episode, you’ll have the knowledge you need to take to your doctor to get proper testing and treatment for these hidden conditions that might just be keeping you from reaching full IBD remission.

Episode at a Glance:

• [04:40] What is SIBO and why don’t you know you have it?
• [07:24] The gold standard in SIBO testing.
• [13:35] What you should do if you suspect you are suffering with SIBO.
• [17:12] Who’s at the greatest risk of developing Candida.
• [19:13] The connection between candida and anxiety.
• [20:30] The gold standard in Candida testing.
• [22:48] You have Candida, now what?
• [25:49] Why you shouldn’t get rid of all sugar if you have Candida.
• [28:15] 4 reasons why your IBD might be creating a dysfunctional thyroid.
• [32:45] The hidden problem with traditional thyroid testing.
• [37:00] Supplements that help your thyroid function better.
• [42:45] 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

Additional Resources from the Episode:

What is SIBO?

Overcome Candida

The Gluten-Thyroid Connection

Your Functional Medicine Guide to Underlying Thyroid Dysfunctions and How to Heal

Monash University FODMAPS

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] You’re eating right, you found a diet that works best to help manage your Crohn’s and colitis, you take gut healing supplements and medications when you need them, you’ve even found the best mindfulness practices to help reduce your stress and anxiety around your illness. You’re doing everything right. Why aren’t you feeling better?

Unfortunately for IBDers, this experience is all too common. It’s so frustrating when you know you’re doing everything right, but you’re still not getting any better. It’s such a head scratcher because there’s no one to turn to figure out why this might be happening to you.

I’ve literally sat across from dozens of clients who are part crying, and part pulling their hair out because they just don’t know what to do. What do you do when you’ve tried everything, when you’ve done everything right and you still don’t feel better? What is the magic secret that it seems so many people have and why don’t you have it too?

I really get this because not only have I seen it with fellow IBD mom friends and clients, but this has happened to me as well. For me, it happened when everything was going along swimmingly, in remission, everything seemed great one moment. And the next moment, without warning for any reason, it seemed like everything went to Crohn’s hell. Excessive bloating, gas, diarrhea, abdominal pain… and it took me a moment to figure out what was going wrong.

Now listen, there are so many reasons why things might not be going your way with your IBD, even when you are doing everything right. There’s way too many factors to go into or even fathom for this podcast. When this happens to you, I want you to go see your doctor. I want you to turn over every rock and devour all the information you can gather to help yourself.

But I also have this episode of The Cheeky Podcast to also offer to help you on your journey figuring out what might be going wrong.  When I work with clients, there’s often three reasons why they’re doing everything right but they are still not in complete remission.

3 CONDITIONS THAT MIGHT BE KEEPING YOU FROM 100% IBD HEALING

So here we go with my 3 hidden conditions that might be keeping your IBD and your total health down.  These are little known conditions that for the most part, are not being talked about in mainstream medicine. And that’s why you may not know that you have fallen prey to them.  This is one of those action packed, step by step episodes where you’ll want to have a pen and paper handy. So if you don’t have one, quickly pause and come right back with something to write with.

Let’s start with Hidden Condition #1- Small Intestinal Bacterial Overgrowth or SIBO

What is Small Intestinal Bacterial Overgrowth (SIBO)?

[04:40] Small intestinal bacterial overgrowth is exactly what it sounds like, an overgrowth of bacteria in the small intestine. Most of our microbial bacteria actually resides in our colon. There are small amounts of bacteria in the small intestine but too much there, is not a good thing. It makes digestion and absorption of our food challenging and it damages the lining of the small intestine.

Why don’t I know I have SIBO?

Two reasons really. #1: traditional gastroenterologists and doctors aren’t taught about small intestinal bacterial overgrowth. It’s very unusual to find a G.I. doc that talks about it as a possibility when you go for an office visit. And #2: we don’t know that we have SIBO because it’s symptoms are so similar to IBD.

What are the symptoms of SIBO?

Let’s talk symptoms so you can see just how similar SIBO and Crohn’s and colitis really are. Common symptoms of SIBO include gas, bloating, abdominal pain, diarrhea or constipation, sometimes going back-and-forth between diarrhea and constipation. Of course, if you have IBD, you already have an in balance in your digestive system which puts you at greater risk for getting SIBO in the first place.

SIBO symptoms can also include non-gut challenges like fatigue, joint pain, headaches, moodiness, skin rashes and respiratory symptoms.

There are several conditions besides IBD that have been linked to being at increased risk for SIBO and they include IBS, GERD, leaky gut, Hashimoto’s, Lyme Disease… and the list goes on and on. And even though some of these conditions seem to have nothing to do with your digestive system, this really makes sense because all roads lead back to the gut. Hippocrates and his wisdom, all disease begins in the gut.

Many people with IBD have no idea that they also have SIBO because the symptoms are just so similar. It’s hard to distinguish between the two. So how do you know? How do you know if you have SIBO?

How do we test for SIBO?

It is of the utmost importance that you get a proper SIBO test. I mentioned earlier that many doctors don’t recognize SIBO as a condition at all. Many G.I. doctors who are familiar with this condition are still not doing proper testing. So, you may be left taking a test, getting negative results. When in reality you just didn’t get proper testing.

According to Dr. Allison Siebecker, SIBO expert extraordinaire, the gold standard in SIBO testing is a 3-hour lactulose breath test. Or, and this just came out very recently, a new test that seems to be even better than a traditional 3-hour breath test, and this is the lactulose 3-gas test. The 3-hour lactulose breath test that I mentioned first, tests for two gases present in the gastrointestinal tract when SIBO is high and those are hydrogen and methane levels. These levels are tested after drinking lactulose, which is a synthetic sugar, sometimes used to treat constipation, but in this test, your body will react to it by increasing these gas levels if you have SIBO. This new test that came out recently looks even better as it looks at hydrogen, methane, as well as hydrogen sulfide in the gastrointestinal tract. This test gives even more information to help with a proper SIBO diagnosis.

Depending on the results of your SIBO test, and which gases are present, this gives your doctor a good indication of which SIBO treatment protocol will work best for you. Methane dominate SIBO has a different protocol than hydrogen dominant.

A SIBO Case Study

[09:15] Let me make this really tangible for you with this case of my client Ginger. She was doing everything right.  Ginger had Crohn’s and had started the Specific Carbohydrate Diet, she was on a strong gut healing supplement regime, she was still on 6MP (a medication to help her IBD). Ginger practiced yoga, she walked in nature daily. She had a strong support group of friends to lean on, she was active in her church community… Ginger was doing everything right, but Ginger was still having gut problems. She was feeling gassy and bloated after her meals. She couldn’t find consistency in her poops. She’d have diarrhea for a few days and then constipation for a few, back and forth the cycle went. Ginger was feeling very discouraged when she came to see me. If the SCD and everything she was doing wasn’t working, what could she do? Her doctor was pushing biologics. Should she give up?

In coaching Ginger through her next steps, we talked about some reasons why even though on paper, it looks like she’s doing everything right, there still might be some deeper lingering issues going on. Ones that aren’t often tested for. Of course, SIBO was one of the things we considered. I encouraged Ginger to talk to her doctor about getting proper SIBO testing. Ginger ended up with seriously off the chart hydrogen gas levels from her breath test.

And with this powerful information we realized that there were several foods on Ginger’s SCD diet that were not working for her. Super healthy foods like avocados, ripe bananas, apples, onions, and garlic that are SCD legal, but they just weren’t working for Ginger in this moment due to her SIBO challenges. These are just a few of the food changes I helped Ginger make. When Ginger tweaked her diet, and moved a diet called the SIBO Specific Diet, similar to SCD, but with modifications for those with SIBO, everything turned around for her.

There were other herbals and supplements that Ginger’s doctor added too. But it was game changing for Ginger. Back when she first came to see me, she was ready to throw in the towel. She was down on herself, frustrated, and angry because she was doing everything right. See how just a small tweak can make all the difference in your world?

SIBO. One of those hidden conditions that might be holding you back from those last 40 yards of healing.

What can you do if you suspect SIBO might be holding you back?

[13:35] Start by going to Dr. Siebecker’s website. There, you’ll get up to date, researched back information on SIBO. If you think SIBO might be a culprit for you and you want to know more about it, SIBO symptoms, testing, treatment, etc… that’s the place to start.

Next, talk to the doctor you currently have an ask them to order a SIBO test for you. If your doctor is not open or recommends just a 2-hour test or doesn’t know what you’re talking about, find a nutritionist or functional medicine provider who knows about SIBO and proper testing. I’ll leave a link in the show notes for a functional medicine provider database to find a doctor around the globe. And if all else fails, there are a couple direct to consumer companies you can order a test kit from. One is Direct Labs. I’ve seen people order and test successfully with this company. Reading the test is in an important step and one that all practitioners seem to have their own way for interpreting the results, so it really is your best option to find a provider that can help you with this.

OK, so that’s how come your IBD’s not getting better with hidden condition #1. Let’s talk about hidden condition #2. And that’s Candida. Candida is another digestive ailment that can plague those with IBD, but it’s not talked about in traditional medical circles. Your doctor is not testing for it, and it may be hindering your recovery, even if you’re doing everything right.

What is Candida?

[16:01] Candida is a condition where there’s too much yeast in your digestive tract. This is different from SIBO where it’s a case of too much bacteria in the small intestine. Symptom differences might be subtle in these two conditions, but treatment options are different so it’s important to distinguish between the two before your doctor decides what to do about it.

Candida is short for candida albicans fungus. It’s the most common yeast found in the digestive tract. The yeast can grow out of control, especially when there isn’t enough good bacteria in the G.I. tract. The yeast grows and creates dysbiosis (or an imbalance) in the intestine.  

Many people can be at risk for Candida. People who overuse of antibiotics, people with diabetes, people with autoimmune conditions (especially gastrointestinal like Crohn’s or colitis), people who are on a high sugar or high carbohydrate diet, and people with chronic high stress.

Any of this sounding like you? Candida is much more common than we realize. And it may be the underlying condition that’s keeping you from IBD remission even though you’re doing everything right.

What are the symptoms of Candida?

There are several signs that you may have candida, or an overgrowth of yeast, in your digestive system. I’ll tell you about the ones that I see most often for those with Crohn’s and colitis: Oral thrush or a white spotted coating on your tongue, those with recurrent yeast infections might have Candida, people who experience strong sugar cravings, brain fog, digestive challenges like bloating, diarrhea or constipation, those with fungal infections on their nails or their toenails might have Candida, as well as people who have excessive anxiety or panic attacks. Of course, just because you have anxiety doesn’t mean you have Candida. It’s when we put the whole picture together that the anxiety may be a part of the puzzle.

Why don’t I know I have Candida?

And of course, you don’t know you have it because of the same reasons you don’t know you have a SIBO. They are just way too similar to our Crohn’s and colitis symptoms. Doctors are just not looking for it And if we are following a path of proper eating, proper supplementation and taking our medication’s, and following mindfulness practices that work to reduce our stress and help with the demands on our life and we’re still not getting any better, it can leave us feeling very defeated and uncertain about our future. This is why I’m so passionate about making sure you know about these conditions. Knowledge is key here.

How do we test for Candida?

Practitioners who test for candida will often start with symptoms. When a combination of symptoms like I’ve mentioned comes up to a knowledgeable Candida practitioner, they might decide to dive deeper with testing. The gold standard of candida testing is a 2 to 3 day stool test that looks at the DNA of the pathogens in your poop.

And although I know it’s controversial and this is clearly anecdotal and doesn’t have scientific evidence behind it, I’ve seen people start with a simple at home spit test. The spit test involves spitting into a cup of water first thing in the morning. Often times, people start here because they don’t have a provider that they can go to who knows about candida. So, although I don’t have the research to back up the validity of the spit test, I have seen clients try this first with the spit test coming up positive and then later have stool testing that also comes up positive for Candida. It’s about putting all of the pieces together when it comes to Candida. Looking at your symptoms, getting a stool test if possible, and talking to a doctor who is knowledgeable about the condition is key.

What can you do if you suspect Candida is holding you back?

The best place to start is always by talking to your doctor. You never know unless you bring it up whether they’re willing to talk about Candida and these other conditions we’re talking about today. If you don’t find satisfaction there, remember that there are nutritionists and functional medicine providers who do know about Candida. Don’t stop your search just because the first place you go doesn’t give you satisfaction. Continue searching for someone who can help you. When you do get proper testing for Candida, you may also want to get tested for SIBO at the same time since both of these conditions present so similarly.

Now I know I have Candida. What do I do?

Every provider’s approach to treating Candida is different. But I can give you some general guidelines and what I see most practitioners doing. There are several supplements that can be helpful to get rid of the extra yeast. Antifungals like oil of oregano, caprylic acid, and allicin (from garlic). There are combination antifungal supplements that might be a part of your healing regime. Some people with Crohn’s and colitis tend to be sensitive to multi-strain antifungals so be careful there. Probiotics are also used for Candida after some healing has taken place, but none of these supplements are helpful unless they are combined with diet change. If you’re in the category of doing everything right for your IBD, you’ve probably already changed your diet, but your diet may need some tweaking to make sure it’s tailored to getting rid of your Candida. The low FODMAP diet is really good for this condition. I’ll link to my favorite low FODMAP website in the show notes.

Generally speaking though, a diet that’s low in sugar, low in carbohydrates and that doesn’t include gluten or dairy is preferred when Candida is present. And bone broth or as you know if you listen to this podcast, meat stock is my preference, can be really helpful. As well as including high-quality fats in your diet, especially coconut oil which has that caprylic acid that I mentioned earlier as a supplement, because it helps with Candida overgrowth. Other oils that are good fats and also helpful with candida are extra-virgin olive oil, walnut oil, and avocado oil. Drinking herbal tea like ginger, peppermint and pau d’ arco tea are also helpful as well as drinking black tea because the tannins in the tea help control the Candida overgrowth.

[25:49] When it comes to candida and diet, I just want to mention one last thing about sugar. We want to limit sugar, but we don’t want to get rid of it completely because getting rid of sugar completely can exacerbate Candida. It’s important to focus on small amounts of natural sugars when Candida is present like honey or maple syrup.

Ok, that’s Candida, hidden condition #2 and hopefully some information to get the wheels turning for you to think about and get you moving down the right path if you are doing everything right, and still not feeling better.

Let’s move on and talk about our last hidden condition, condition #3 and that’s thyroid issues. Challenges with your thyroid often times get misdiagnosed, and definitely underdiagnosed. We may be moving along on our IBD healing journey and not feeling as good as we know we should. Thyroid challenges could be at the heart of keeping you from where you deserve to be with your health. Let’s dive into this problem a little deeper.

What are thyroid issues?

Let’s start by talking about what your thyroid is and what can go wrong with it. Your thyroid is a gland, it’s butterfly shaped, and it’s located at the base of your throat. It produces several hormones that have an impact on your total health. Your thyroid gland regulates your body temperature, slows or speeds up your heartbeat, and most importantly for us with IBD, it controls the rate that we digest our food. Unfortunately, this gland malfunctions and sometimes causes thyroid challenges like hypothyroidism (which is low thyroid hormone function or Hashimoto’s disease (where too much thyroid hormone is produced).

Why our thyroid function matter to our IBD?

[28:15] Four reasons really. Let’s talking about reason #1. I already mentioned this when talking about the functions of our thyroid gland, your thyroid hormones control your digestion. Of course, this gives it an immediate and forever connection with our Crohn’s and colitis as proper digestion is the key to helping our disease. Reason #2- Poor thyroid function affects our ability to absorb the nutrients in our food. Ding ding ding, another connection with our Crohn’s and colitis. Reason #3- a poor functioning thyroid also leads to a condition known as a leaky gut, literally the lining of your gut opening small holes where undigested food heads into the bloodstream.

And reason #4- a reason that typically hits very close to home for those of us with IBD and why we might miss the thyroid issue has to do with gluten intolerance that many of us with IBD face. The molecular structure of gliadin, and that’s the protein found in gluten, is almost identical to the molecular structure of the thyroid gland so when gliadin, that gluten protein, moves into the bloodstream because we’re sensitive to it and it causes that leaky gut I was talking about, our immune system says whoa, what is going on here? This is a foreign invader that shouldn’t be here. Our immune system, which is programmed to remove foreign invaders moves to strike down the gliadin. Because the gliadin and thyroid tissue are so similar, the immune system attacks the thyroid too.

Now we have a problem. We have a problem with our thyroid and all because we are sensitive to gluten. Does this make sense? I know it’s a little bit of a convoluted process, but the bottom line is that reason #4 why people with IBD might be impacted with unrecognized thyroid issues is because of our likely sensitivity to gluten.

And because gluten, when we eat it, can last up to six months in our body, and during all this time it can wreak a lot of havoc on our thyroid, it’s yet another reason to not eat gluten if we have IBD.

What are the symptoms of thyroid problems?

[31:45] And what are the symptoms here? What are we looking for to know if we have an undiagnosed thyroid challenge. Well, there’s lots of symptoms that could be an indication of a thyroid condition. Let me tell you about a few of the ones that I see most commonly. When it comes to thyroid challenges, I see things like lack of energy, trouble losing weight, hair loss, low sex drive, a number of gut challenges that we may mistake for our IBD because remember the thyroid controls our digestion. I also see mental health challenges and neurological challenges like depression and brain fog. The symptoms of a thyroid disorder really run the gamut which is why it’s one of those hidden conditions that we don’t know we have. And when it’s left unchecked, it can really cause difficulties for us down the line.

What do I do if I think my thyroid might be the issue?

So, what are you going to do if these symptoms resonate with you? What are you going to do if you think you have thyroid issues? Well, the first thing you’re going to do is get proper testing. And this is a tough one. Because you go to your doctor and many doctors test your thyroid. It’s a very common test during your annual exam at the gynecologist. But unfortunately, many doctors are only testing one thyroid level, your TSH. And if they find that your TSH is normal, they declare your thyroid function fine. We have to get better thyroid testing. We have to dig deeper when we suspect a thyroid challenge. We have to go to our doctor’s appointments armed and dangerous.

When it comes to proper thyroid testing, functional medicine doctors recommend these tests. I want you to write these down so that you can go to your doctor’s appointment ready to request these specific tests. Go ahead and pause the podcast if you need to get a pen and paper. If you’re driving just remind yourself where we’re at in the podcast so you can go back later. Proper thyroid testing should include a TSH, T4, T3, free T4, free T3, reverse T3, and thyroid antibodies. These are just the names of the tests but if you want to know more and exactly what these are looking for, I want you to check out the thyroid link in the show notes. There’s a great article by Dr. Will Cole that I’m going to link to. You can find out more about thyroid function as well as proper thyroid testing there.

This is crucial ladies. We all need to be getting proper thyroid testing. I know for me, I go to my yearly physical and gynecology screening with a piece of paper that has these tests on it. I want to make sure that I am getting my thyroid properly tested at least yearly. The earlier you detect a thyroid problem, the sooner you can begin taking measures to treat it. Please ladies, if you only listen to one thing from this episode please make sure you do this. Get proper thyroid testing. It’s done with a simple blood test. This is something that every doctor can do. Sometimes they just need a little direction from you.

How are thyroid issues treated?

If you go through this testing and you find out that you do have a thyroid challenge, there’s a lot that can be done. Talk to your doctor about eating right for your thyroid. Guess what? Eating for your gut and eating for your thyroid are very similar. You’ll strengthen both at the same time.

There’s a medication that can help with your thyroid as well, both synthetic and natural thyroid replacement hormones. There’s also supplements that can strengthen your thyroid hormones like zinc and magnesium, B vitamins and vitamin D.

Make a plan with your doctor that’s tailored to your needs. Make sure that they know you have Crohn’s or colitis because that will need to be taken into account when deciding on the best treatment plan for you. Everyone’s thyroid needs are different depending on the severity of their challenge. Make a plan together and make sure it includes all facets of help for you. Definitely diet should be in there as well. There’s a lot you can do to help your thyroid with diet alone.

LET’S RECAP THOSE 3 HIDDEN CONDITIONS ONE MORE TIME.

OK my dear, those are the three hidden conditions that may be impacting your ability to feel completely well when you know you’re doing everything right to help heal your IBD. Let’s go ahead and recap the 3 hidden conditions one more time. Hidden condition #1 was small intestinal bacterial overgrowth – SIBO for short. SIBO is an overgrowth of bacteria in your small intestine, and it often mimics your IBD symptoms and makes it difficult for you to know you have this condition. Proper testing is a must. Follow the steps outlined in the episode and you will be on track for SIBO busting success.

Hidden pitfall #2- Hidden condition #2 was Candida. Candida is another condition where the symptoms mimic your Crohn’s or colitis. This makes it really difficult to know if you have it and may be the hidden problem you didn’t know you have. It might be the difference between 80% remission and full remission from your IBD challenges. Again, like SIBO, you want to see a very qualified medical provider to help diagnose and help you with treatment of this condition. Know that it is treatable and that you can get over it. You don’t have to suffer with Candida your whole life.

The last condition we talked about was hidden condition #3- thyroid challenges. Thyroid challenges are notorious for laying low and getting undiagnosed, especially for those of us with Crohn’s or colitis. Thyroid conditions have a very strong gluten connection which makes it even more important for us to avoid gluten when we have IBD. The sooner your thyroid condition is diagnosed and treated, and that’s with a multipronged approach that includes food, the better your overall health will be.

Remember the thyroid controls many functions in your body including your digestion, so we all want the healthiest thyroid possible. Research the testing I mentioned in this episode, don’t be afraid to take this information directly to your doctor to ensure that you get a full range of thyroid testing. Thyroid health can be complicated, but when we put all the pieces together with proper testing, we get a really good picture of what’s going on with our thyroid.

DO IT LIKE A MOM.

Bottom line here, when it comes to issues that might be holding you back from feeling as good as you can with IBD, I want you to do it like a mom. I want you to know just how fierce and strong you are. I want you to know that you are in charge of your medical care. You are in charge of your total health. Don’t let the challenges we talked about today, the ones that aren’t talked about in mainstream medicine stop you from feeling 100% better. You deserve 100% health. You deserve to be there, 100%, first and foremost for you, for your partner, and for your kids.  

Keep striving for health. Keep striving to feel better. I know that I am with you every step of the way. Together, we are stronger. Together, we’ve got this. If you have any questions about this episode or about IBD in general, please get in touch. I’m always available to chat. Reach out at karynhaley.com Let’s bust your IBD together.

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

[42:45] 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.
This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.

Ep 29: Opening Up the Gut Love Email Bag {leftover almond pulp, mouth sores, healthy sweeteners & what counts as water}

Podcast: Play in new window | Download

Ever wonder what tasty treat you can make with your leftover almond pulp when you make nut milk? How about a home remedy for those pesky mouth ulcers we tend to get when our disease is active?

Are there any healthy sweeteners that don’t upset our gut balance? And can I count any other beverage as water when I’m trying to increase my fluid intake?

We’re opening the Gut Love Community email bag and I’m dishing on the juiciest questions you’ve been sending my way lately. I can’t wait to share the answers to your 5-star questions.

We’re talking about:

• Why you should never buy your non-dairy milk at the grocery store
• We answer the question, do the words healthy and sweetener belong in the same sentence
• The problem black and green tea has that herbal tea doesn’t

And so much more!

After the episode, you’ll be feeling more confident and prepared about dealing with life’s IBD challenges—big and small.

Episode at a Glance:

• [03:45] Why you should never buy your non-dairy milk at the grocery store
• [06:07] All the ingredients you need to make your own almond pulp treats
• [10:33] The little-known way we know that our disease is active, and inflammation is present
• [11:20] The 3-ingredient remedy you need to help when mouth ulcers strike (and you already have these ingredients in your home)
• [13:20] We answer the question, do the words healthy and sweetener belong in the same sentence?
• [14:20] The 5 natural sweeteners you don’t have to dessert, even when you’re trying to cut down on sugar
• [15:27] The natural sweetener that low on the glycemic index and low in fructose
• [17:30] The hidden sugar you may not know to avoid
• [18:25] Why black and green tea may not provide the same benefits as herbal tea
• [35:22] 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 your FREE Almond Pulp Treats Recipe

The Gut Love Community

Additional Resources from the Episode:

Mountain Rose Herbs

Arbor Teas

Starwest Botanicals

Traditional Medicinals

How to Make Nut Milk at Home Video

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] I feel like Santa Claus today, maybe Mrs. Claus. I’m more partial to her, girl power and all, because today I’m opening up the sack, the email sack that is, to answer the questions I’ve been getting most from you. Have I told you lately how much I absolutely love connecting with you? The best thing this podcast has brought to my life is a bunch of new IBD mom friends who I’ve been able to connect with, learn from, and support over these last months that The Cheeky Podcast has been live.

And I feel like, if there’s a question that I hear from different ladies’ multiple times, it’s got to be a question that many of us with IBD have.

JOIN US FOR IBD MOM SUPPORT IN THE GUT LOVE COMMUNITY

So today, I’m sharing with you the answers to those very questions. But before we get to the Q and A, I want to ask you if you’re a member of our Gut Love Community yet? The GLC is our free and fabulous community of fellow IBD mamas all trying to heal in whatever way works for us. The GLC is the place for weekly emails with tips and tricks to help you think outside the box when it comes to healing your IBD. And it’s full of freebies like gut healing recipes, and resources that I only share with our mom group. If you’re looking for more Crohn’s and colitis support, join us in the Gut Love Community. I’ll leave a link in the show notes for you to hop on the Gut Love train, but you can also join us at karynhaley.com/community.  

Are you ready to dive into my most asked questions, the one’s that are coming up the most in your emails? OK, let’s do this.

[03:05] QUESTION #1

I NEVER KNOW WHAT TO DO WITH MY ALMOND MILK PULP LEFTOVERS.

Is there anything I can do with the leftover almond pulp when I make homemade almond milk? I feel really bad throwing it away.

Yes, in fact there is. And I totally get your negative thoughts about throwing it away because we are a community of super healthy eaters who are also thoughtful about not wanting to be wasteful. OK, so let me go ahead and start the beginning here. For anyone who hasn’t had the pleasure of making nut milk, and you should because it’s really healthy, it’s gut healing and delightful tasting. And best of all, when you make your own nut milk, it isn’t full of the crappy ingredients you find a nut milks at the grocery store.

Nut milks like almond milk and cashew milk are made from nuts that are soaked first. Then the nuts are blended into a milky liquid with lots of grit in it (and that grit is the nut pulp we’re talking about here). We want our milk to be as smooth and grit free as possible, no one wants to drink all that pulp with their milk, so after blending, we drain the milk through a nut milk bag. This is really the most fun part of making the nut milk, especially for kids. They love it because it’s almost like they’re milking a cow. I call it milking a herd of nuts. Once you have your smooth and creamy nut milk, and for this example, let’s say we’re making almond milk, there will be some almond pulp left in the nut milk bag. It’s actually quite a bit.

I USED TO THROW IT AWAY!

For a long time when I started making nut milk, I would just throw this part away. It wasn’t part of the finished product, so I just discarded it. Then, I started thinking that there’s no reason why I can’t use this part of the nut. There’s nothing wrong with it at all. At that same time, I was really into making these date balls. Dates mixed in a food processor with other ingredients like nuts and coconut and vanilla to form a really nice, sweet treat after a meal.  I wondered if there might be some sort of treat I could make with the leftover almond pulp and hence my almond pulp treats were born.

So now, as soon as I’m done making my almond milk, I take the pulp and put it into a bowl. To that, I add in cashew butter, a little bit of honey, raw cacao powder… so this is not an SCD legal item, but it’s a great one if you are just starting to branch out from the SCD or you are not on it at all.  I also add in a little bit of vanilla and a pinch of salt. 

That’s it, those are the ingredients. Then I give the mix a little stir to incorporate all the ingredients and then roll it into tiny, about 2-inch size, round balls. Then, for an extra special touch, like to coat my almond pulp treats in either finely chopped nuts like pecans or cashews or sometimes I roll them in unsweetened shredded coconut flakes.

BEST OF ALL, THEY’RE KID-APPROVED.

Little, tiny, delightful, pop in your mouth, treats with a touch of sweetness that are gut healthy and give you something to do with your almond pulp. I love these little cuties after a meal. My kids even eat them. They keep their shape best when I store them in the fridge so I would keep them there, and they’ll last you about one week.

SOUNDS DELISH, GIVE ME THE RECIPE.

If you want my full almond pulp treats recipe with ingredient amounts, I will leave a link for it in the show notes. You can also go to karynhaley.com/almondpulp to get the complete recipe.

So that’s what I do with the almond pulp. What do you do with your almond pulp? Let me know I’d love to hear some other options. I know there’s other ideas out there.

[09:03] QUESTION #2

IBD MOUTH SORES SUCK!

Sores in my mouth are driving me crazy. They are so annoying and painful. What can I do to get rid of them quickly?

Everyone gets ulcers or canker sores in their mouth, but for those of us with Crohn’s and colitis, these mouth sores can be really debilitating. I’ve had lots of first-hand experience with ulcers in my mouth. In my late teens it wasn’t unusual for me to have 20 or 30 of them at a time. I know that’s a lot, and it really, really sucked. I remember when they were at their worst not being able to eat, or talk, and just felt awful. They would be all over my mouth, the roof of my mouth, on top of my tongue, the bottom of my tongue, on the inside my cheeks, even in the back of my throat. I remember trying to drink lots of milkshakes to sooth them… Smoothies weren’t a thing back in the late 80’s.

THE IBD SIGNAL WE SHOULD ALWAYS PAY ATTENTION TO.

These mouth ulcers are very common with Crohn’s. As we know with Crohn’s, we can have symptoms anywhere that we have a digestive tract, from the mouth all the way to the anus. These mouth symptoms are an indication that disease is active, and that inflammation is present. In the long run, we need to treat the larger issue and get to the root cause of the active disease and inflammation with gut healing food and supplements and possibly medication, and even stress management techniques, but in the meantime you need to feel relief. Luckily, I have a home remedy you can try to ease the pain of your mouth ulcers, and it’s made with ingredients I’m sure you already have in your house.

ARE YOU READY FOR A HOME REMEDY?

This two ingredient, well three ingredients including water, remedy for mouth ulcers is hydrogen peroxide, baking soda, and warm water. Now, I am not much of a measurer, but I’d say that I probably add about 1-2 teaspoons of hydrogen peroxide, with a quarter teaspoon of baking soda to a small disposable Dixie cup. Then, I add a little bit of warm water, maybe ½ way up the cup. I swish this mixture all around my mouth for 30 seconds to a minute and then spit it out. Repeat this about four times a day while you are experiencing the mouth ulcers.

The hydrogen peroxide kills bad bacteria in your mouth and the baking soda neutralizes any acid that’s present and keeping your mouth inflamed. This technique has worked for me with a mouth full of canker sores, for my clients who experience mouth sores, and for my family when they end up with one canker sore. Just be consistent and patient with it. It can take a few days to work. Also, I find it’s best to do your mouth swish before eating. It really seems to calm things down so that eating isn’t so painful.

[13:20] QUESTION #3

IS THERE SUCH A THING AS A “HEALTHY” SWEETENER?

I’m trying to cut down on sugar to help my IBD. Are there any sweeteners that are healthy?

This is such a good question, but first I have to just say that it’s awesome that you’re trying to cut down on sugar. Take it from an ex-sugar addict, it’s hard and I commend your efforts. Sugar feeds the bad bacteria in your gut and weakens your digestive tract. To be really blunt, sugar and IBD just do not mix.

While I do recommend keeping your sugar intake quite low, it would be very hard to go without any sugar in your life. The sugars I see my clients tolerating best are natural sweeteners like honey (and raw and manuka honey seem to be particularly good sources when it comes to honey and getting beneficial gut healing properties from the enzymes in those honey), pure maple syrup, coconut sugar, date sugar, and sugar from fruit, especially berries.

SO WHICH OF THESE SWEETENERS ARE BEST?

Let me explain the why behind each of these naturally sweet options to give you just a little more context on each individual option.

Honey is a great sweetener. It’s an immune booster, it’s antiviral, antimicrobial, and it’s full of antioxidants. Maple syrup is a great source of minerals like zinc and magnesium. It helps fight inflammation and improves your immune system and is also a great source of antioxidants. Coconut sugar is great because it has a low glycemic index and is also low in fructose. I’ve seen lot’s of mama with IBD struggle with fructose intolerance so coconut sugar is a better option if that’s the case. It’s also got trace amounts of minerals like zinc and magnesium, calcium, iron and potassium. And it’s another sweetener that is full of antioxidants. Date sugar is also low on the glycemic index, as well as a quality source of antioxidants and fiber. And what’s a better sweetener than natures candy, fruit. My favorite type of fruit sweetener is berries because they are loaded with vitamins and antioxidants. Berries are high in fiber and vitamin C. They even help fight inflammation.

So there’s actually lots of options when it comes to healthier sugars and sweeteners. Using these sweeteners in moderation instead of table sugar will definitely benefit your IBD in general.

THE HIDDEN SUGAR THAT YOU MAY NOT KNOW ABOUT.

When it comes to sugars though, there is one last thought that’s worth mentioning and that’s to be careful of the hidden sugars found in carbohydrates. When we think of sugar, we often think of candy and soda, but there’s other ways we can get too much sugar in our sensitive system. High starch foods like white potatoes, pasta, and bread will also increase the amount of sugar in your body. When we are thinking about lowering our sugar intake to help our IBD, don’t forget about lowering your carb intake as well, especially those white starches. When you do both, your gut will really reap the benefits.

[18:16] QUESTION #4

WHEN YOU CRAVE MORE THAN JUST WATER.

I’m trying to drink more water. Can I count tea in my water total for the day?

Another fantastic question and I’m so glad that you are drinking more water. It’s the healthiest beverage you can possibly drink. The answer to this question is yes and no from my perspective. Yes, I typically count tea for water but not all tea. Black tea and green tea have wonderful benefits and they are worth drinking, but I would not count them in your water consumption for the day. I would however count herbal tea. Peppermint tea, ginger tea, chamomile tea, lemongrass tea… as long as the only ingredient in the tea that’s in the name of the tea (like just peppermint or just ginger) and no artificial flavors or even natural flavors or other ingredients are added to the tea, I would include herbal tea in your water intake for the day.

WHERE DO I FIND QUALITY TEAS?

Some of my favorite places to buy high-quality loose leaf tea include Internet sources like Rose Mountain Herbs, Arbor Tea, and Starwest Botanicals. And loose leaf teas are always the best option for the best benefit from your tea. But that’s not always an option. So when it comes to bag teas, I really like Traditional Medicinals. Their ingredients tend to be very clean and what the box states is in the teabag is actually in the tea bag.

DO YOU HAVE AN IBD QUESTION YOU’RE LOOKING TO ANSWER?

So that’s a wrap on the Gut Love Community e-mail bag. Your answers to the questions that are being asked most often. Like I said at the top of this episode, one of the things I love most about doing this podcast is connecting with you. Thanks so much for reaching out with your questions about IDB and with your positive thoughts about the show. You inspire me to keep doing the work that I do. So, thank you for that. Continue sending your questions and comments my way at hello@karynhaley.com. I can’t wait to hear from you.

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

[21:05] 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 28: Must Have SCD Kitchen Gadgets You Can’t Live Without

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Starting the Specific Carbohydrate Diet is one of the hardest things a mom with Crohn’s or colitis can do. The diet is so different from anything you’ve tried before and the kitchen can quickly become the place you spend all of your time.

In my almost 13 years on this diet, I’ve definitely taken great pleasure in hacking all the cooking and baking parts of the diet to make your kitchen life easier and more fun! Finding kitchen gadgets that simplify your SCD life is right up there with my favorite things to do (I’m SCD nerdy like that ; )

I can’t wait to share my latest SCD finds with you. Whether you’re an SCD beginner, SCD intermediate, or SCD pro, you are going to love these kitchen gadget finds that make your SCD life 10 times easier.  

We’re talking about:

• Your best weapon kitchen gadget antidote for the hangries when you’re just getting started on the SCD
• The most important SCD legal food you’ll want to make in your Instant Pot
• Why almond flour never tasted so good with this kitchen gadget

And so much more!

After the episode, you’ll be running out to the store (or at least hoping on your computer) to buy these must have SCD lifesaving kitchen gadgets.

Episode at a Glance:

• [02:24] Why you don’t need every SCD kitchen gadget the moment you start
• [05:00] The gadgets you do need to get started on SCD when you are a beginner (plus a bonus splurge that will make your SCD life even better)
• [09:41] The kitchen gadget antidote for the SCD hangries when you’re in the early stages of eating the SCD
• [13:15] The beginning SCD stages splurge and health saver you’re going to want to get
• [16:10] My top 3 SCD kitchen gadgets that are the perfect fit when you are in the intermediate stages of SCD
• [21:01] The most important SCD food you’ll want to make in your instant pot
• [23:15] When you become and SCD pro, there’s still these kitchen gadgets that can open your SCD world up to a whole new level
• [27:50] The must have kitchen gadget that makes your SCD on-the-go life easy as pie (grain free pie of course ; )
• [29:45] Almond flour never tasted so sweet (and this gadget is the reason)
• [34:05] A free resource checklist to get all your SCD kitchen gadgets is yours at karynhaley.com/gadgets
• [35:22] 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 your FREE SCD/GAPS Kitchen Gadget Checklist

The Gut Love Community

Additional Resources from the Episode:

The Cheeky Podcast Episode 22: Juicing vs Smoothies

The Cheeky Podcast Episode 20: Q and A IBD Giveaway Part II with SCD vs GAPS

How to Make Nut Milk at Home Video

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, hope I am finding you feeling happy today. I hope I can bring a smile to your face when I tell you that today, I’m feeling gratitude for you and for your lovely messages in support of the show that you keep sending my way. I’m so glad this podcast is bringing you some hope and inspiration. Thank you for listening and telling your fellow IBD mamas about the show. Let’s keep spreading hope to all the moms with IBD. There’s a lot of us in the world and we are stronger when we unite.

We’ve got a special SCD show coming your way today. You know the Specific Carbohydrate Diet is right up there with my favorite topics in the world to discuss, so let just dive in. Today, I’m going to make your existing experience on this diet or your move to starting the diet ten times easier.  The SCD is hard enough. Let’s not make it harder when we don’t have the right kitchen tools to help get us started and stay committed as we go.

THE SCD IS HARD, LET’S NOT MAKE IT HARDER THAN IT HAS TO BE

So here’s the thing about the SCD. Even though there’s lots of people who will tell you need these 20 kitchen tools right away if your on SCD, the truth is some of them you need now, and some can wait a little while. That’s why I’ve designed this episode into three sections: must have beginner SCD kitchen gadgets (these are the ones you’ll definitely want before you get started), must have intermediate SCD kitchen gadgets (these are the ones you’ll need probably in a couple months’ time if all goes well), and must have advanced SCD kitchen gadgets you can wait for until well down the road when you are smooth sailing in SCD land.

I hope this list and breaking it up by where you’re at in SCD will give you less stress when you get started, save you from spending all your money at one time, and help you know what’s really important to purchase to make SCD work best for you.

One last note I want to mention. Every kitchen gadget on this list is also interchangeable with the GAPS diet. These kitchen tools are must have’s for either diet. And both of these diets have their strengths and both can be equally amazing when it comes to healing your Crohn’s or colitis.

We wont’ be delving into the in’s and out’s of what these diets entail on this episode so if you’re new to the world of SCD and GAPS and you’re wondering how they might be able to help you, you definitely want to check out episode 20 of The Cheeky Podcast. I’ll link to it in the show notes. It will give you everything you need to know when it comes to deciding which diet is best for you.

So, you know where to go to get more information on what the diets entail, how they can help your IBD, and where to find help on which one is best for you. And you’re set with the fact that although I’ll be mostly mentioned SCD in this episode, all of these gadgets work for GAPS too.

Fantastic, OK let’s dive in.

[05:00] So, you’re toying with the idea of getting started on the SCD diet or you know it’s imminent, you are starting ASAP. What do you need right away to get yourself started with less stress and more confidence?

YOUR SCD KITCHEN GADGETS MUST HAVE’S RIGHT FROM THE BEGINNING

Three Things.

There’s three kitchen gadgets that will make your early SCD life 10 times easier and then there’s one bonus splurge gadget to purchase if you can swing it.

OK #1, the number one kitchen gadget you’ve got to have when you’re just starting out the SCD is a yogurt maker. The crux of the Specific Carbohydrate Diet, that crucial component that helps you balance your gut flora—the bacteria in your gut. Now listen, we can get into a huge debate about whether you should start with the yogurt right away, wait until some intestinal healing has taken place and whether you start with dairy or non-dairy yogurt. But unless you are going to skip the yogurt piece all together, you will need a yogurt maker and pretty quickly.

Over the course of my close to 13 years on the SCD, yogurt makers have come and gone, but right now, there’s no better yogurt maker than the Louvele. This is a great machine, dedicated to making SCD/GAPS yogurt. Go to their website, I’ll link to it in the show notes. Check out their yogurt making tutorials and buy the yogurt maker on their site. You won’t be sorry you did. And by the way, the Louvele yogurt maker makes dairy and non-dairy yogurt. Both have the probiotic properties you need to heal your IBD.

Moving on to your #2 must have kitchen gadget when you’re an SCD beginner. It’s large, glass mason jars. These are the best place to store your chicken stock, your premade snack foods, even leftovers can be stored in glass mason jars. These jars and seriously the best for broth. When I make my homemade stock, I always know to get out three large mason jars. That’s what it takes to store my stock. Then, I place these in the frig to use throughout the week. Easy to store, easy to find when I’m ready for some gut healing broth.

YOUR ANTIDOTE FOR THE EARLY SCD HANGRIES

[09:41] In the beginning days of SCD, when you are hangry and going through carbohydrate withdrawal (yes, it’s a real thing), having snacks at the ready is a must. I love using mason jars for pureed carrots and other veggies, or apple and pear sauce. If you have a few of the smaller, medium sized mason jars, they are perfect for this, but if not, the larger ones will do as well. 

I remember my client Olivia telling me she was really struggling in the middle of the second week of the SCD. She was beyond the intro diet and moving into well-cooked fruits and veggies and Olivia was hangry all the time. In her pre-SCD days, she was a self-described carb-a-holic. Pasta, white bread, rice, mashed potatoes… those were all her meals of choice.  When Olivia started SCD, she essentially went cold turkey off these foods. That’s bound to create some carbohydrate withdrawal symptoms where you just feel hungry and jittery all the time. The antidote to the hangries is having food on hand at all times.

And as I told Olivia, you never want to have to hunt and peck for food. The temptation to stray becomes just too great. There’s just something about having snacks right in the frig, where you don’t even have to open the container to know what’s in it. Keeping your early days of SCD snacking food in clear glass containers is genius. It worked for me when I was going through it, it worked for Olivia when she was going through it, and it will work for you.

Glass mason jars, a beginner SCD must have.

AVOIDING SCD CROSS CONTAMINATION CAN BE THE KEY TO IBD REMISSION

OK, let’s finish up our SCD beginner must have kitchen gadgets list with kitchen gadget #3: your own dedicated kitchen pieces. The cutting board, pots, pans, utensils… all the places where cross contamination can occur. While it may not be practical to get all your own individual kitchen gadgets, I highly recommend you focus on the ones you can get. And that starts with the cutting board, where small particles of food can get stuck and negatively impact your health. Those little crumbs might seem like a small thing, but to a new SCDer, they can have huge negative results.

I remember when I started out on the SCD I didn’t have my own pots and pans. I quickly learned that I was so sensitive to the leftover remnants of food (even those you can’t see) on the pan and ended up buying a couple pieces dedicated just to me. It was the difference between feeling almost well and getting all the way to IBD remission.

The other place to watch for cross contamination when it comes to the SCD, by the way, is the nut butter jar (peanut butter, cashew butter, almond butter) and also the regular butter. These are places that often get contaminated with bread because the knife goes in the jar, onto the bread, and back into the jar again. Same with butter, whether its in a tube or a stick of butter. Do yourself a favor and buy your own. And if your kids are anything like mine, label whatever is yours so little hands don’t end up taking your SCD goodies.

THE SCD SPLURGE YOU WON’T WANT TO MISS

Just one last thing before we move on from must have kitchen gadgets for beginners. There’s one last item that I consider a splurge, but still a very worthwhile purchase in the beginning stages of SCD. And that’s a high-quality juicer. Juicing can be hugely beneficial and healing for your digestive system, especially in the beginning stages when you really need to get your vitamins and minerals into the body to help lower your inflammation and boost your immune. But at this time, it’s also likely you can’t tolerate many of these nutrient dense foods in their natural whole state.

Juicing gives you the opportunity to put vegetables and fruits in a state you can easily digest and absorb. Those two words, digest and absorb, are music to your inflamed intestinal system. Listen, there’s so much I could tell you about juicing, it’s a big topic. But the good news is that we already tackled everything you need to know about juicing in episode 22: Juicing vs Smoothies: What’s Better for Gut Healing? Go check that out. It will give you everything you need to know about juicing as well as give you some options if you are ready to purchase a juicer to help you with your beginner SCD and healing needs.

A FREE RESOURCE TO MAKE YOUR SCD LIFE EASIER AND CONVENIENT

Ok, 3 must have kitchen gadgets to begin SCD with a bonus thrown in so you have everything you need for early days on the diet. These kitchen supplies are most of what you need when you’re just getting started, but there are most definitely a few more items you’ll want to consider to make your SCD life quick and convenient. For all of those items, you’ll want to download My Best and Most Comprehensive Kitchen Equipment List for the SCD & GAPS Diets. It’s the most extensive list I’ve ever created for everything you need, no matter what stage you’re in. It’s for every stage of SCD in and it’s yours absolutely free when you click the link in the show notes or go to karynhaley.com/gadgets to grab your copy of this very valuable checklist.

ALREADY PAST THE SCD INTRO STAGES? CHECK OUT THESE MUST HAVE INTERMEDIATE STAGES MUST HAVE’S

[16:10] Ok, we covered some must have’s that you need to get started on SCD. Now, let’s move on to the intermediate phase, when you’re adding in more food like additional fruits and vegetables and nut milks.  These are the top three must have gadgets to get you through this period on your healing journey.

What’s #1 on your list? It’s a nut milk bag. Literally a bag that helps you make your own nut milk. Almond milk, cashew milk, coconut milk… all of these milks are welcome on the Specific Carbohydrate Diet. Just not in the manner that you typically buy non-dairy milk at the grocery store. These seemingly “healthy” nut milks are full of additives, preservatives, and gut disruptors that will hinder your healing progress. Plus, and most importantly, making your own nut milk is so freakin’ simple you won’t believe it and it’s totally fun, especially for your kiddos. It’s like milking your own herd of nuts to get delicious tasting, gut healing milk.

You’re going to love it when you’re ready for this stage of the SCD because it opens your food world up to a larger playing field and it helps you enjoy more variety in what you put in your body. The nut milk bag is your gateway to get there.

Nut milk bags are available all over the internet. There’s a link to my favorite one in your SCD/GAPS kitchen equipment checklist so when you grab it I the show notes, check out the one I recommend.

If you’re thinking about trying nut milk for yourself, I’ll also link to my oldie but goodie instructional nut milk video in the show notes. I promise I’ll put a podcast together all about the latest in nut milk in the near future, but for now, there’s that good (but dated) video to get you started in the show notes.

Let’s move on to talk about your SCD kitchen gadget must have #2 in the intermediate stage and it’s a crockpot or an instant pot. When it comes to the crockpot or an instant pot, I’ve got 2 words for you—game changer. Both free up so much of your time spent in the kitchen. It’s truly a game changer.

Crockpots are fantastic. I’ve had mine for years. They slow cook soups, stews, your chicken stock that you’re eating or drinking a ton of on the diet at this point and they take the flavor factor of everything you make up a notch because they let everything marinate and simmer for hours. The beauty of the crockpot is that you can put all the food in in the morning and it’s ready for you by dinnertime. No extra work or labor intensive meal. Just done.

THE MOST IMPORTANT THING YOU’LL WANT TO MAKE IN YOUR INSTANT POT

Now, in recent years, the instant pot has exploded all over the world. It’s just like a crockpot in it’s ability to create super rich, flavorful food that you don’t have to be chained to the kitchen to make. But the instant pot adds an additional benefit. Your food is cooked in an instant—well almost. I’ve made a complete, delicious meals for my family, SCD legal of course, in 30 minutes flat. Garlic Chicken, turkey tacos, lemon dill salmon, sweet and spicy chicken stew, pot roast… all in 30 minutes. It’s truly a wonder. But the most important thing I make in my instant pot is my chicken stock. It’s rich and full of gut healing gelatin and collagen without having to spend hours cooking it.  

You’re spending so much time in the kitchen making your own food on the SCD. I don’t know about you, but I’d buy any kitchen gadget that saved me time. The crockpot and the instant pot do just that. Do yourself a favor, SCD or not, and get one of these must have kitchen favorites.

And by the way, instant pots aren’t just for dinner. Many of my clients make their homemade fermented yogurt in the instant pot and swear by it. Just a thought.

OK, there’s one last must have kitchen gadget I want to share with you for when you’re in the intermediate stages of the SCD. Kitchen gadget #3 is a high-speed blender. Oh the power of a high speed blender. Soups, smoothies, sauces, salad dressings, nut butter, nut milk… I think I use my blender at least once a day, and that’s not counting the times my kids use it either. We are definitely a high-speed blending family.

I have a link to my favorite high-speed blender in your SCD/GAPS Kitchen Equipment Check List, but just know that it doesn’t have to cost you a fortune to buy a high quality high-speed blender. There are several available on the market today. I also talk about my favorite blender brands in episode 22, the one where I compare juicing and smoothies so if you’re in the market to upgrade your old-fashioned blender, check it out. Either way, I’ll get you steered in the right direction.

ARE YOU AN SCD PRO? CONSIDER THESE KITCHEN GADGETS TO TAKE YOUR COOKING AND BAKING LIFE TO A WHOLE NEW LEVEL

Well, we’ve made it to our last category of must have SCD kitchen gadgets. These are the gadgets you’ll need when you get to more advanced stages on your gut healing journey. Isn’t it cool that you don’t need all of these gadgets at once? You can buy them a little at a time, when you’re ready for them.

[21:01] Now gadget #1 isn’t technically a gadget, it’s more of an accompaniment to your kitchen supplies. But it’s a must have for SCDer’s once you’ve started to incorporated nut flours into your diet. And nut flours are a beautiful thing. We always celebrate this moment when a client is able to tolerate nut flours.

Gadget #1 (not really a gadget technically) is baking cups. You know those paper cups you use when making muffins or cupcakes. Yep, baking cups. I know it’s a small purchase, but trust me, baking cups are vital. In your life prior to SCD, you probably were used to breaking out the baking spray (like Pam) and adding your baking batters directly to the muffin pan. This is just not going to work when it comes to nut flours. First of all, they’ll stick and you’ll be lucky to get any of your baked good out of the pan. And secondly, Pam type sprays are not allowed on the SCD due to their gut disrupting ingredient like soy lecithin and dimethyl silicone. Do yourself a favor and stock up on baking cups when you’re ready for nut flours. And, actually, they’re more versatile than you think. I’ve used them for egg-straordinary breakfasts and meatball creations for dinner. Baking cups are a must have addition to your SCD kitchen gadget supplies.

THE MUST HAVE SCD GADGET TO KEEP EVERYTHING FROM STICKING TO THE PAN

Along the same lines as baking cups, when it comes to SCD baking, you’ll want to purchase for advanced SCD mode is kitchen gadget #2- a silpat mat or parchment paper. Just like muffins will stick to your cupcake pan, everything else you bake with nut flour will too. Cookies, pizza, bread, biscuits… you get the picture… all of these delicious foodie items will stick to your sheet pan, pizza stone, loaf pan, or 9 X 13 pan. You’ll need some sort of nonstick surface and toxic baking spray isn’t the answer.

A silpat mat is a more permanent and environmentally friendly option. You can reuse this kitchen gadget over and over. Parchment paper on the other hand is also non-stick, but it will need to be recycled after using. In my kitchen, I use both. When I’m using a sheet pan, the silpat mat is the perfect choice. For breads I make in a loaf pan, the parchment paper does the trick every time.

THE MUST HAVE KITCHEN GADGET THAT MAKE YOUR SCD ON-THE-GO LIFE HAPPEN

[27:50] Alright, let’s talk about one last advanced stage must have SCD kitchen gadget. Gadget #3 in the advanced category is something called a hot logic mini. Words can’t describe just how much I love and appreciate this invention. It’s another SCD game changer.

By the time you’ve moved into advanced SCD stages, you’re gaining more confidence in your eating away from home. You’re taking your food on the go and this is where the hot logic mini comes into play. This must have kitchen gadget is a portable food carrier and heater for all your SCD on-the-go food. Before Covid, I used my hot logic mini practically every day. It allowed me to take my food wherever I went. It kept it cold and fresh, and then at lunchtime I could heat it up as long as I had access to an outlet.

I’d also take it on every road trip we took as a family.  I’d plug it in to our car’s outlet and my food would keep warm and be ready for me wherever and whenever I was ready. Think of it like a small portable crockpot on the warm setting. It keeps your food warm for as long as you need it to, but never burns it because it’s at a warmer setting, never high heat. I haven’t used my hot logic mini in ages because I’ve been so close to home during the pandemic. I can’t wait until I get to use it again. We are getting there. I feel it! The hot logic mini. It’s like having your own portable oven with you everywhere you go. Fantastic for SCDer’s.

ALMOND FLOUR NEVER TASTED SO SWEET (AND THIS GADGET IS THE REASON)

I’ve got to leave you with one more bonus kitchen gadget. Not a necessity, but a splurge that will make your nut flour eating SCD life that much sweeter. And that last bonus item is a toaster oven. If there’s one thing I know about almond and coconut flour goodies, it’s that they always taste better when their warm.

The toaster oven allows you to warm everything directly from the freezer without heating up an entire oven. My family has gotten so into the toaster oven (for everything) that I don’t think we ever use the microwave anymore. And to that, I say good riddance to that kitchen gadget happily.

THE RECAP

[30:54] So there you have it, my complete list, every must have SCD kitchen gadget you’ve got to have to make sure you have the best and easiest SCD journey possible. Let’s recap that list one more time.

In the category of SCD beginner must have kitchen gadgets we’ve got:

• A yogurt maker (will need that very soon)
• Large glass mason jars (great for chicken stock and all your snacky goodies)
• Your own kitchen pieces (cutting board, possibly pots, pans, cooking utensils…)
• Bonus: a juicer (no better way to make sure you digest and absorb your nutrients)

In the category of SCD intermediate must have kitchen gadgets, we’ve got:

• The nut milk bag (don’t want to be buying grocery store nut milk)
• The crockpot or instant pot (perfect for making your cooking life easier)
• A high-speed blender (for soups, sauces, and everything in between)

In the category of SCD advanced must have kitchen gadgets, we’ve got:

• Baking cups (for non-stick nut flour goodness)
• A silpat mat or parchment paper (both if you bake a variety of things)
• The hot logic mini (game changer for SCD on the go)
• Bonus: a toaster oven (because it’s makes nut flour taste delish)

ARE YOU READY TO START OR ACCELERATE YOUR SCD JOURNEY?

I know you can do it. Don’t be deterred. The SCD is possible and having some extra help from some SCD lovin’ kitchen gadgets is the key.  

Remember there’s nothing I like talking about more than the Specific Carbohydrate Diet so hit me up with your Q’s about kitchen gadgets or other SCD topics anytime. That’s what I’m here for.

Don’t forget to grab your copy of My Best and Most Comprehensive Kitchen Equipment Check List for the SCD & GAPS Diets. It’s got all of the kitchen gadgets I mentioned today, plus tons more to make your SCD or GAPS life as easy a pie (grain free pie that is). Just head to the show notes and click the link to download the checklist or head over to karynhaley.com/gadgets. Either way, I’ve got you covered.

Until the next episode, I’m wishing you a cheeky and healthy IBD 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.

[35:22] 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 27: Behind-the-Scenes of My 5-Step IBD Healing Morning Start

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Last week, after finishing my IBD healing morning start for the umpteenth time, I had a realization of just how powerful these 5 gut healing steps have been in my life.

And once that hit me, the power of setting yourself up for the day (mind, body, and soul), I realized I had to share my powerful morning start with you.

I hope this behind-the-scenes look at what I do to engage IBD healing and keep it going all day long sparks an “a-ha” or a “hmm…” moment for you to create your own IBD healing rituals, no matter what time of day you do them.

We’re talking about:

• How to make sure your IBD healing morning start that stays with you all day long
• The #1 mindfulness app made with IBDer’s in mind
• Why “the year of ME” is the most selfless thing you can do for your whole family

And so much more!

After the episode, you’ll be ready to put your very own IBD healing morning start into practice in the way that best fits your symptoms and your lifestyle.

Episode at a Glance:

• [08:52] The reason why a far infrared heat lamp is a must for your IBD healing morning start
• [10:30] The digestive benefits of herbal tea for your gut health
• [12:23] The perfect Mother’s Day gift you have to ask for
• [16:51] The free mindfulness app you have to get to help your Crohn’s or colitis
• [22:44] What I put in my morning pages and what you might want to write about too
• [26:50] The free and fabulous YouTube yoga sesh for beginners that you’re going to love
• [28:40] The way we fit our IBD healing into our family life too
• [31:10] The recipe for the morning detox drink that’s the perfect finish for your IBD healing morning start
• [38:18] How to bring your morning start into the rest of your day so you feel the best you can all day long
• [41:40] What putting YOU first can do for healing your IBD
• [43:20] 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 your FREE Morning Detox Recipes

The Gut Love Community

Additional Resources from the Episode:

Far Infrared Mineral Heat Lamp

Breville Automatic Tea Maker

Insight Timer App

The Effect of Breathing, Movement, and Meditation on Psychological and Physical Symptoms and Inflammatory Biomarkers in Inflammatory Bowel Disease: A Randomized Controlled Trial

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 and welcome to the podcast. How’s your day going? I want to take just a moment to send out some healing energy your way, especially if you’re struggling today. I feel you mama. I’ve had those lots of those days myself. I have to say though, for me, today is going pretty well, considering a lot of chaos that’s out of my control going on around me and I know that’s because I started my day in the best possible way for my IBD. I started today with my 5 step IBD Healing Morning Start. I’ve been starting my day this way for a while now, not really absorbing just how important it was for my health, and one day last week it hit me just how crucial my morning start was and when I realized that, I knew I had to share it with you. If the behind-the-scenes of how I start my day with my IBD in mind can help you move the needle in a positive direction, even just a little, I knew I had to share.

So today, like I said, I’m sharing the behind-the-scenes of what my typical morning looks like, my 5 step IBD Healing Morning Process, but I have to start by saying that sharing my 5 steps is not about you copying the way I do it. It’s about sparking a-ha’s and hmm’s for you so that you can create your own IBD healing rituals.

And my rituals take place first thing in the morning. I’m at a place in my mom life where that works best for me. My youngest is 10 and I’ve got two late in teenage years adults still living at home who love to stay up past midnight every night. My nighttime of putting the kids to bed early and enjoying some quiet time with myself or my hubby are definitely a thing of the past. These days, if I want quiet ME time, it’s got to be when the kids are still asleep in the morning.

When you’re listening to my 5 Step IBD Healing Morning Start, instead of thinking “I can’t” or tuning it out because this time of day doesn’t work for you, I challenge you instead to think about, where could I fit that in for me?

WHERE CAN I PRIORITIZE ME TO HELP MY IBD?

If you have nappers, could you commit to this during naptime, or maybe schedule it with your partner when you’re both at home with the kids? If you’re kiddos are older than nap age, but still go to bed relatively early, could you squeeze it in after their bedtime? And if you have kids my age, trust me, they are fine on their own for a bit. I promise, they won’t burn down the house—most likely. And if you’re like lots of mamas and you feel like your whole day is a zoo and 1 hour all 5 steps takes isn’t possible—what about some 20 minute chunks of time where you break up the 5 steps?

Bottom line, let my behind-the-scenes be the catalyst for you to create your own IBD healing rituals that you can do daily. And if you can’t do all 5, which 1 or 2 can you do?

THIS ISN’T AN ALL OR NONE APPROACH, IT’S ABOUT FIGURING OUT WHAT WORKS FOR YOU.

You do you mama! But I’m not buying, I don’t have any time. Like a wise professor told me once when I told her I don’t have time… she said we all have time and we make the choice what we do with it. Right now, healing your IBD needs to be right up there with your top priorities like keeping your kids alive. If you stick with this, it’s not your forever, it’s your now. And when you feel better, you’ll pour all that love back into time with the ones you love.

You deserve this time mama. You deserve health mama.  Make this your priority and you will reap the rewards with IBD health.

And at the end, we’ll recap the steps and I’ll show you how to make each of these steps your own when you Do it Like a Mom.

[06:10] It’s time to dive into my 5-step morning start. For this part, I’m going to give it to your straight. How the 5 steps work for me. And at the end, we’ll recap the steps and I’ll show you how to make each of these steps your own when you Do it Like a Mom.

STEP #1: WAKE UP EARLY AND GET SET UP FOR AN IBD HEALING MORNING

This is the most important step even though there’s not much in terms of helping your IBD because if you wake up late and get a late start, whatever time late means for you—for some mamas 5:30am is a late start, for others 9am is. So, whatever early is for you, try for that if you’re planning on doing all 5 steps IBD Healing Morning Start. The whole healing journey takes about 1 hour. To make sure I get up on time, I try (notice the word try there cause I’m far from perfect) to get a good night’s sleep. For me, that’s 8-9 hours. Ever since I was diagnosed with Crohn’s, (and that was over 30 years ago) I’ve noticed that I need more sleep than some people. I just know that my body needs it. My hubby seems to thrive on 6 hours. Everyone is different.

So, once I walk up early, I immediately turn on my far infrared lamp.  What’s a far infrared lamp and how does it help IBD? That’s a whole other conversation and one we had back in the last episode of The Cheeky Podcast. Episode #26: Far Infrared Light Therapy: A Hidden Gem for IBD. If you didn’t listen to that episode yet, it’s OK, you can go back and take a listen after this one. I go into everything you need to know about infrared light therapy and how it can help if you have Crohn’s or colitis.

In the meantime, just know that for IBDer’s, far infrared light therapy in the cliff notes version (if cliff notes are still a thing) is all about detoxifying your body, decreasing inflammation, increasing your immune function, and balancing your gut flora. Really important stuff for us IBD moms.

So, I turn on my far infrared heat lamp first thing because it takes 10-15 minutes to heat up so I want to get it started right away. And if I’m being complete in my behind the scenes take, next up is a quick trip to the bathroom for a #1. Normally, I wouldn’t classify that to just anyone, but in IBD land, the difference between #1 and #2 land is a big deal. We’re always keeping track aren’t we?

[10:15] I grab a cup of herbal tea that’s already brewed, waiting for me, from a little nook in by bedroom. Weird that I brew tea in my bedroom, I know. Well, it’s the perfect place that’s close by to pick up my tea before heading back into bed. Tea is a huge part of my healing regime. Herbal tea boasts gut healing benefits ranging from decreasing inflammation, to helping with bloating, gas, nausea, aiding in digestion, energy, immune function, depending on the type of herbal tea, it can provide us with antioxidants and nutrients like vitamin C and iron… and so many more crazy cool benefits. And my herbal tea is waiting for me to wake up because in my bedroom is one of my absolute favorite things in the whole world. An automatic, programable tea brewer.

Trust me, I know it’s the absolute definition of a true want and not a necessity, and I thank my lucky stars every time I sip tea made from it. One of the only perks of having IBD (and we deserve some perks with all we go through) is truly appreciating everything we put in our body that supports health and healing. Most people mindlessly eat without thinking about what it’s doing to their body. We, on the other hand eat and drink with intention because we know just how powerful it can be on our healing journey.

And getting that tea brewer, if I’m being really honest with you, had a lot to do with feeling jealous of coffee drinkers who could set their coffee maker at night and have perfectly brewed hot coffee waiting for them in them in the morning. So, I searched far and wide, for years really, for a tea maker that did the same thing. Finally, last year I found it. An automatic, ready for you in the morning, tea brewer by Breville and I asked my family to get it for me for Mother’s Day. Next to my Vitamix, my fantastic high-speed blender that I’ve had for 10 years, it’s probably my most favorite small kitchen appliance. I’ll link to my tea brewer in the show notes in case you’re a tea fanatic like me and want to indulge in this fancy newfangled contraption. Mother’s Day is coming up again you know.

So, I quickly grab my cup of herbal tea and settle back in bed where my infrared red heat lamp is heating up and sip my tea while I read the morning news on my phone. Gasp, phone by my bed? Yep, guilty. Well, actually, I don’t feel so guilty. Right now, I’m kind of feeling unapologetic about my phone being next to me while I sleep. Maybe I’ll feel differently a month from now, but today I like it there. It’s on do not disturb all night, I turn the wi-fi off at night so I’m not using it, but I like my morning news emails when I wake up. Katie Couric and The Skimm. Two quick email recaps of the what’s going on in the news with a little light and fluffy thrown in. Perfect to get my morning news fix.

Now, I have to give you a word of caution here, and this is definitely from personal experience. Try your hardest not to get sucked into your other emails. That’s a rabbit hole that will suck you in and never let you out. It’s into the news update emails and right back out again for me. Just some friendly advice from an ex-email addict. News fix done and my infrared heat lamp is ready to go. So how it always takes me exactly the right amount of time to finish with the news for my news fix lamp to be ready for me.

IT’S TIME FOR STEP #2 AND STEP #3

[15:06] Great, now it’s time for Step #2, where the real IBD healing power begins—mind, body, and soul. Step 2 begins with the infrared heat lamp that’s now all warm and ready for some gut love. I focus the heat lamp 12 inches above my belly, make sure the timer is set for thirty minutes. With step 2 happening in the background, I can quickly move on the step #3.  And step #3 begins with either Option A: My Long Visualization Plan, or Option B: My Short Visualization Plan.

Neither plan is better than the other, they’re just slightly different, depending on my mood and what I want to accomplish with my IBD healing start that day. Both plans do involve some sort of visualization. If this word is new to you, you can think of it like a meditation, but this meditation is specifically designed for moms with IBD who want all the gut healing benefits meditation can bring without the fear or annoyance some moms get from the complete stillness of meditation. I see it like this: meditation is about quieting the mind. Visualization is about focusing your mind on healing.

In option A: my long visualization, I spend about 20-25 minutes in a guided visualization through a free app called Insight Timer. Have you ever used this app? It’s truly incredible- just in the sheer volume of visualization/meditation options available. There’s visualizations based on time from 5 min to 60 minutes and longer. There’s visualizations based on the benefit you are looking for like pain management, healing, relaxation, anxiety, sleep and motherhood. There’s filters by type of practice like guided imagery, mindfulness, or grounding.

There’s even a parent section you can use with your kids. Visualizations for relaxation and sleep, all packaged in a perfect kid sized box. My 10-year-old loves Insight Timer!

I’m not even scratching the surface here of all that Insight Timer offers. And did I mention it’s free? You just have to check it out. I’ll leave the link to Insight Timer in the show notes.

For my option A long form visualization, I pick a 20-25 minute session from my book marked visualization list based on my gut healing needs of the day. There’s several Insight Timer contributors to Insight Timer you might want to check out are Sarah Blondin and Davidji, but my favorites are the gut directed contributors like Michelle White and Ruthie Hanan. Ruthie even has visualization sessions specific for all of us with Crohn’s and colitis. How cool is that?

This 20-25 minutes of focused energy on the health of my gut, my entire body, and my mind are more powerful than anything else I do for my gut health through the day. These moments set me up with the right mindset to move through my day with confidence and clarity. Visualizations like the ones in Insight Timer have lots of relaxing breathing built in. And studies show this specific type of meditation has great benefit for IBD sufferers. One study I’ll link to in the show notes showed outcomes of those with IBD who had a mindfulness practice had lower CRP or C-reactive protein and lower calprotectin levels—both measures of inflammation and active disease in those with Crohn’s and colitis.

Super powerful stuff.

TIME FOR THE KEGELS!!!

With my infrared lamp still gently warming and soothing my abdomen, and my visualization complete, I spend my last 5-10 minutes with a round of kegel exercises—we can’t neglect our kegel muscles mama! It might just come back to haunt us in our old age. I remember my mom needing surgery on her pelvic floor later in life after, well let’s just say things were hanging out where they shouldn’t be, and since I know this can genetic, I’m not taking any chances. The more babies you have vaginally, the more you need those kegels my friend.

Kegel exercises complete, it’s time for a prayer of hope for my family, my loved ones, our Gut Love Community moms, our world and for all I want to conquer for that day. Your prayer or offering to the world can take whatever form prayer takes for you.

And that’s option A: the long visualization plan.

SOMETIMES OPTION B IS JUST AS GOOD AS OPTION A

On an option B day, my short visualization plan, it starts very similar to option A, but I choose a much shorter visualization on Insight Timer—5-10 minutes. I follow that with 20 minutes of my morning pages. This is a free form of journaling that just helps me feel centered, grounded, ready to give my all to the day ahead.

Have you ever tried journaling before? People either love it or hate it. Before I started this practice I used to think I would hate it. But now that I’ve made it a priority, I really have taken to my morning pages. Morning pages, for me, might be a brain dump of whatever is in my head that morning, it might be a brainstorm of ideas for the podcast, it might be a rant about one of my teenagers… right now, it’s been about my mom who passed away a couple months ago. I’m writing down lots of stories about her life. Stories I want to remember from her final days, stories I want the kids to know about her after I’m long gone. It’s been really cathartic.

I like to journal in the morning, but I find that lots of my clients like to do this at night. They might have trouble sleeping and free flow journaling helps them get everything out, and literally then set aside their worries for the night so they can sleep. You pick the way that works for you. Try it, even if you go into it like me thinking you’re going to hate it. I bet you’ll like it more that you think.

Option B ends just like option A with some kegels and a prayer of hope.

Mind, body, spirit energized and ready to start the day.  Almost.

With the relaxing, introspective part of my day behind me and my morning herbal tea drank, it’s time to get the energy and juices flowing.

[24:24] STEP #4: 15 MINUTES OF MOVEMENT

What type of movement speaks to you? Is it CrossFit and kettlebells, jazzercise, or is it yoga, Pilates, or walking in nature? Whatever type of movement calls to you, do it, especially while you’re in IBD healing mode. And while you’re healing and not feeling well, it might be just going outside and breathing the fresh air. I have a client who does this. Right now for her, movement is just getting outside and getting sunshine on her face. Thankfully she lives in the part of the country where it’s sunny most of the year and walking in the sun, feeling it on her face, is reenergizing and it sets her up for a positive day. I have another client who’s a weightlifter and if she doesn’t get her reps in in the morning, she just doesn’t feel ready to start the day.

When it comes to IBD we’re all different. Find the movement routine that works for you.

For me, right now, my movement routine is a combination of yoga and light aerobics with weights. Several months ago it was Pilates. It’s also been barre class, before that just getting outside and walking my dog. Some days I don’t want to do it at all, but 6 days a week I commit. Even when I don’t want to because I know in the end, I’ll be happy that I did. And more importantly, I’ll have a better IBD day when I get my bodily energy flowing.

COMMIT TO 15 MINUTES EVERY DAY

Some days I even have more time and I’ll get in a longer workout, but I always commit to a minimum of 15 minutes.

And let me also give you a couple recommendations when it comes to movement. #1- when it comes to yoga at home, there’s no better yoga instructor than Leslie Fightmaster. Her free YouTube videos are stellar and for every level of yogi. I am not skilled at yogi by any means and I love her 30 day beginners yoga sessions. She’s got 2 complete 30-day programs for beginners that take you from never doing yoga to feeling like you could hold your own in an in person class. Sadly, Leslie recently passed away. I’ve been told that her family plans to keep her yoga videos up on YouTube so please check her out. She’s awesome!

SHOUT OUT TO MY FAVORITE FITNESS APP

Also, I want to give a shout out to my fitness app called Workout for Women. Best $9.99 I spend every month. 100’s of workouts to choose from. So many, I’d never complete them all. From catchy workout titles like Lazy Girl, Couch to Fit, Pelvic Rehab, Office Collection, Night Stretch, Ab Shred, Summer Butt, and even F is for Family workouts like HITT with Kids and Fam Jam, this app is well worth the price.

[28:40] Around this time of the morning, my youngest usually wakes up and strolls into my bedroom and I usually can get him to join me for a workout. Remember, we have to figure out how to fit this into our family’s life. We have to prioritize ourself and our health while we are in healing mode and make time for IBD Healing, but we also have to work within the parameters and constraints of our life.

I often got the kids to workout or do meditation with me when they were younger. I opened their world up to meditation and visualization so it would benefit them and so that they would understood when I needed 10 minutes to give that time to my mindful practice. And if you can get them involved too, even better.

Even teatime has rubbed off on my kids. Every Saturday morning, I brew an extra big pot of my bedroom tea and a couple of my kids will wander in an grab a cup. On days like this, I might skip my morning start in favor of a cup of tea and some connection with them. This IBD morning start isn’t about being militant with your time. It’s about setting you up for IBD success in whatever way works best for you. That tea and chatting time with my kids, especially with my usually not so chatty teenagers, it’s precious time and it’s good for my IBD too.

THE LAST STEP, STEP #5

OK, we’re in the how stretch of my IBD morning start. Step #5. The last step. And that step is heading into the kitchen and making my morning detox drink. After all that I’ve done to support my body, getting enough sleep, my far infrared lamp, my morning visualization, morning pages, my kegels, my prayer time, my movement time… it’s time to get my digestive juices flowing and detoxing any toxins that have built up during the night. My detox drink is full of immune boosting, inflammation busting nutrients. And it’s just what my body needs to get ready for breakfast.

My morning detox drink starts with room temp or warm purified water, and adds in gut loving fresh squeezed lemon, apple cider vinegar, turmeric, black pepper, manuka honey, and MCT oil. Now when I was just starting out with this morning detox drink, I didn’t include all of these ingredients. I started out slow with just water and worked my way up adding in one more ingredient at a time. Even water, first thing in the morning, before you eat breakfast, as simple as that sounds, is incredibly helpful for your digestion. If you are able to tolerate water, it’s time to add the fresh squeezed lemon, then the manuka honey, and so on. The last thing to add is the apple cider vinegar. I don’t recommend it to those in an active flare or those with ulcers in their mouth. It’s just too acidic. Add it when you’re ready no rush.

WANT THE FULL RECIPE FOR MY MORNING DETOX DRINK?

If you want the full recipe for my morning detox, you can get it by going to karynhaley.com/detox or by looking for the link in the show notes. I’m happy to share my recipe with you. In fact, there’s a recipe for normal healthy mornings and a different recipe if you’re feeling like a bug is coming on. Both morning detoxes will give your whole body support as you start the day.

So there you have it, 5 steps to build your own IBD gut healing morning start. It can set you up for a day that supports healing, strength, and confidence that you are on the right path.

Let’s quickly recap while I tell you how you can do it like a mom when it comes to these 5 steps. Hopefully, this will give you some last thoughts on how you can adapt any of these techniques to fit your lifestyle and your symptoms.

HOW ARE YOU GOING TO DO THIS LIKE THE BADASS MOM YOU ARE?

[34:28] Step #1- Wake up, turn on my infrared heat lamp, and grab a cup of herbal tea.

Ready to do step 1 like a mom?

• Go to bed on time so you can wake up early, but be flexible with what your body needs. Occasionally, when I’m really tired or I know my body needs more rest, I only wake up long enough to turn on the heat lamp and dose again with a visualization playing for my unconscious mind while I catch up on more Zzz’s. If this is where you’re at on your healing journey, and we all are sometimes, embrace it. Trust your body. You will still get great benefit from this approach.
• And if you want your own automatic tea brewer to join you in step #1, Mother’s Day is coming up dear one. See the link in the show notes.

Step #2- Position the heat lamp, relax and let the infrared healing wash over you.

Ready to do step 2 like a mom?

• Remember that the infrared lamp isn’t a quick fix for your IBD symptoms. It’s not like you’ll do it for 30 days and feel healed. It is however an important add-on to your current healing regime. When you combine the infrared heat lamp or a sauna with everything you’re already doing in terms of your lifestyle, mindfulness practice, food, and supplements/medication… you’ve got a fantastic healing plan in place.
• Remember morning isn’t the only time of day for the heat lamp. While the kids nap… While you’re on a mom break… Even at night when you go to bed. The heat lamp I’m sharing in the show notes has an automatic shut off so no worries about it staying on too long.

Step #3– Doing some form of visualization, deep breathing, morning pages, kegels, and positive thoughts or prayer

Ready to do step 3 like a mom?

• Forget what you thought you knew about meditation in stillness, this isn’t that.
• Remember your journaling, your visualizations, your breathing from earlier that morning, and go back to this feeling anytime your unsteady, stressed, or untethered throughout the day

Step #4- Movement

Ready to do step 4 like a mom?

• There will be days when every fiber in your being says no, no, no to exercise. This is me on most days. Don’t give in to the no monster. Every time I go into movement and exercise, even when I don’t want to, I always feel grateful and energized when I’m done.
• Also, it doesn’t matter what you do—from crossfit or couch to fit, be where you’re at mama. Movement is movement.

And lastly step #5- Your morning detox drink

Ready to that like a mom?

• First, download my morning detox recipes so you know the ingredients. Go to karynhaley.com/detox and get started.
• After that, just like with movement, be where you’re at. You don’t need to add all ingredients at once. Play around with what works for your body and what doesn’t. Add in healing ingredients that work for you. It’s your detox drink. Make it your own.
• Even morning water is a great starting place.

PUT YOURSELF FIRST AND COMMIT TO GETTING STARTED

Well, where are you going to start mama? The infrared heat lamp? Are you going to download Insight Timer? What will you do today to set yourself up for IBD healing success?

I understand how difficult it can be to put yourself first when you’re a mom. We never allow ourselves to do that. We’re taught that it’s selfish. We feel guilty when we do it.

As a recovering guilt addict, I gotta call nonsense on that!

Twelve years ago, when I first started to take control and take the reins on my IBD healing journey, I made a conscious choice to put myself first. I declared it the healing year of ME. I really did. Of course, it didn’t mean that I neglected my kids, but I put everyone on notice, I’m going to do what I need to heal so I can be a better mom, wife, friend, daughter, sister, aunt, worker, teacher…

I fully committed to ME.

Commit to yourself now my friend. Find a morning or an afternoon or an evening routine that sets you up for success. 100% swipe my IBD Healing Morning Start and use it to your fullest advantage.

You’ve got this mama. Let me know how it goes for you.

Until we chat 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.

[43:20] 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 26: Far Infrared Light Therapy: A Hidden Gem for IBD

Podcast: Play in new window | Download

Far infrared light therapy (FIR) is a hidden gem of a tool that can be used to help alleviate some of your worst IBD challenges.

You definitely won’t hear your doctor prescribing this underutilized treasure to support your health, but the benefits of FIR therapy can be felt in many areas that impact your digestive system including bacterial balance, immune response, inflammation, and detoxification.

This episode explores how anyone with Crohn’s or colitis, with any budget, can experience the benefits of FIR therapy, even in your own home.

We’re talking about:

• The eight areas of health that FIR therapy can benefit (and the 3 you should focus on the most)
• Why you should ditch your electric heating pad today (and what to use instead)
• The difference between infrared vs traditional saunas
• Why infrared saunas and FIR lights will leave you cool as a cucumber

And so much more!

After the episode, you’ll be ready go out and confidently buy your first FIR machine to help you detoxify, boost your immune system, decrease your pain and inflammation, and balance your bacterial load—all music to an IBD mama’s ears!

Episode at a Glance:

• [05:10] Why far infrared light doesn’t make you sweat
• [07:29] The 8 areas of health that FIR therapy can benefit (and the 3 you’ll want to focus on
• [10:15] The biggest toxin upset for all of us with Crohn’s and colitis
• [12:00] The link between your inflammatory CRP marker and far infrared therapy
• [14:40] The difference between traditional vs infrared saunas
• [17:01] The affordable far infrared therapy you can use in your own home
• [21:35] The problem with using electric heating pads to help our IBD symptoms
• [26:41] The best infrared heating pad you are going to want to buy today
• [30:10] 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

UTK Jade Far Infrared Heating Pad

Far Infrared Mineral Heat Lamp

The 3 Best Far Infrared Heating Pads

Far Infrared Heating Pad (small one)

Additional Resources from the Episode:

Far Infrared Saunas Detoxification Benefits

Far Infrared Radiation (FIR): Its Biological Effects and Medical Implications

National Institutes of Health Human Microbiome Project

Environmental Determinants of Chronic Disease and Medical Approaches: Recognition, Avoidance, Supportive Therapy, and Detoxification

Far Infrared radiation induces changes in gut microbiota and activates GPCRs in mice

Can Heating Pads Cause Cancer? Ask Dr. Weil

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 there mama, welcome to the podcast and thanks for sharing this time and this space with me today. And I’ve gotta start this episode with a question. Because I’m wondering if we have this in common. Have you ever had a work project or a project you’re working on with the kids at home where you start in one direction and then partway through the project, it becomes something completely different, equally wonderful, but in a whole different direction? One you never could have expected?

I think this happens a lot with us unbound creative types. We see so many possible directions and we feel compelled to move in new directions all the time.

Some would call us flighty. I prefer unbound creative.

Well, this episode is a case of exactly that. My unbound creativity sending me in a new direction. What started out as me thinking about a behind the scenes episode that I was so excited to share with you took off on a whole new, but equally beautiful direction. After having Crohn’s for as long as I have, I’ve realized that sometimes when life changes course, the best thing to do is just go with it.

So, this behind the scenes episode I was planning for today was about my IBD Healing Morning Start. I’ve personally been doing this health focused way to start my day forever, and I’ve have had so much success with it and have seen my clients have amazing results with it too, but instead of this week’s topic, I promise to bring it back next week. I don’t know about you, but I love a good behind the scenes. Sneak peaks into the real-life way that something gets done is always fascinating to me, and I definitely still want to share it with you. You’ll just have to come back and join me next week for that.

THE BEST PART OF MY MORNING START

But within my morning routine is this mechanism called a far infrared light therapy. It’s so important to my daily life and the more I thought about what to share with you, I felt like I needed to explain its benefits, why I use it and how I use it, different types that benefit IBD… that I just started thinking about everything I had to share with you just on this topic alone. So just know that we’ll get back my IBD morning start next week, and this week, I’ve just got to tell you about far infrared light and what it could mean for your IBD healing regime.

WHAT CAN FAR INFRARED LIGHT DO FOR YOUR IBD?

When it comes to far infrared light, we’ve got to start at the beginning. If you’ve been around The Cheeky Podcast for a while, you know that I’m incapable of glossing over things. It’s probably a strength and a weakness of mine (in an argument my husband would definitely say a weakness), but the way I see it, if you’re going to heal from this complicated chronic illness, you’ve got to have all the facts. So let’s dive into all the facts about far infrared light and hopefully by the end of this episode, you’ll see exactly how it could be a huge benefit for you.

[05:10] Sometimes shortened to FIR- far infrared light at its most basic form is the frequency of invisible light that’s generated naturally by the sun. Using FIR therapy means that you use the low energy heat that comes from the far end of the infrared spectrum. With me so far? Cool.

FIR can be a completely safe and natural addition to your IBD wheel of wellness. I definitely want to make it clear right from the start that I’m not saying FIR is a cure-all for IBD. As far as I’m concerned with all the information scientists, doctors, and researchers have on Crohn’s and colitis at this point, there is no cure-all for IBD. But when we add FIR to our healing regime of food, lifestyle modifications, mindset techniques, supplements and/or medications when we need them, and we add in FIR, it makes our IBD wheel of wellness, that imaginary and multi-pronged healing wheel we all keep close to fight IBD, it makes that wheel even stronger.

If this sounds intriguing to you, I want you to delve a bit deeper with me to find out what types of challenges and conditions can be benefited from using far infrared light. This is where the rabbit hole of preparing for the episode took over my brain because the research really fascinated me. You know I’m an evidenced-based research girl. I geek out over scientific research, and when I started looking at all the ailments that are research-backed in favor of far infrared light, I was amazed.

For our podcast, of course, since we are IBDer’s, I want to focus on the benefits for the digestive system, but I also know that we don’t live in an IBD bubble and you might be experiencing other challenges as well, so let me tell you about some of the conditions I read promising research studies about when it comes to FIR therapy. I’ll link to these studies in the show notes in case you want to dig deeper with me.

THE 8 AREAS OF HEALTH THAT CAN BENEFIT FROM FAR INFRARED LIGHT

So, I found research backing the benefits of FIR in eight areas. Those areas are: detoxification, cardiovascular issues, metabolism and fitness, decreasing both inflammation and pain, increasing longevity, neurological benefits (specifically for Alzheimer’s and dementia), boosting immune function and decreasing infections, and lastly skin and aging (mostly with wound healing and circulation).

Three of these areas are of particular benefit for us with IBD: detoxification, lowering inflammation/pain, and increasing our immune function because these are the areas that can have a big impact on our digestive system. I want to tell you a little bit more about how the studies I found talked about these three areas because this is where the healing magic can happen for us specifically.

THE BIGGEST TOXIN UPSET FOR IBDer’s

I found the most research on FIR being used as a detoxifier. This could be of large benefit for us. We all know that everyone, no matter who they are, gets exposed to toxins on a daily basis. Toxins in our environment can cause cellular and even DNA damage. Toxins can build up in our system and create oxidative stress, endocrine disruption (so disruption at the hormone level). Toxins can create carcinogenesis (or the development of cancers), toxins can create enzyme inhibition (like we were talking about on the podcast last week with foods like nuts and grains), but when it comes to toxins, the one that impacts us IBDer’s the most is that this buildup of toxins can create bacterial imbalance in our gut.

According to a study by the Human Microbiome Project, toxins and heavy metals have the potential to alter our gut flora—that’s all those little bugs and critters roaming around in our gut. Appetizing, I know! In a healthy gut, there’s a balance between the good bugs and the bag bugs, but in an IBD gut, the bug balance moves to an out of control state. When this happens, according to the study, our digestive tract starts having problems with the absorption of nutrients, with elimination of waste, with immune function. All of these digestive symptoms can be impacted when our toxic load gets too high.

All of this toxin/gut disruption is bad enough, but these effects that stem from our gut can also become more systemic, affecting our whole body system with increased inflammation.

When we’ve got IBD, we know gut disruption and inflammation all too well. FIR therapy research shows that it can be used as a detoxifier for this gut dysbiosis and the inflammation affecting the entire body. 

I also mentioned finding research on FIR helping to alleviate pain and reduce inflammation. In one study that I’ll link in the show notes, FIR therapy was able to lower blood serum levels of C-reactive protein or your CRP level. You might recognize from your bloodwork that your doctor ordered as it’s a really common marker for gastroenterologists to check to look at your inflammation levels. Lowering our CRP through FIR therapy can mean big things for us.

In terms of pain relief, I’ve seen FIR therapy work personally for myself, my hubby and my kids when they have sports related strains, sprains, or muscle pain. For me, I’ve had it help my osteoarthritis that’s creeped up after years of using prednisone back 20 years ago in my doctor prescribed steroid days.

Far infrared light has also been shown to increase cellular resistance to stress and viruses as it boosts the immune system. These are both huge wins for us.

So, lots of well-researched, scientifically proven benefits, the big bonuses for us being that FIR therapy can help with detoxification, the reduction of pain and inflammation, and boosting of the immune system.

Win. Win. Win.

[13:37] Now that you’ve heard about the benefits, it’s time to figure out how you’re going to get some far infrared light into your life. As I teased at the top of the show, I get my FIR therapy in the morning. Let’s figure out how you can get yours.

THE MACK DADDY OF INFRARED THERAPY

When it comes to FIR therapy, the mack daddy of all sources is the infrared sauna. If you’ve been in a sauna before, you can picture what I’m talking about. It’s a large wooden box with a door. You enter and either heat sweat or heat steam to feel the health benefits. An infrared sauna is similar but not as hot. Remember this is low heat we’re talking about, but because it literally penetrates under the skin, it can be just as healing and powerful.

So, where a traditional sauna heats the air around you and then in turn heats your body, the infrared heat is using invisible light at low levels. Like I said, this type of heat is able to penetrate the skin, and it penetrates at a depth of 1.5 inches. So instead of feeling all sweaty and uncomfortable (like in a traditional sauna), we feel more of a gentle, relaxing heat.

And by the way, just to give you all the scoop on infrared saunas, just know that within the world of infrared, there are actually three different types of infrared saunas to choose from. There’s far infrared, which is the type of light we’re focused on today, there’s near infrared, and full spectrum infrared light. If you decided to try out an infrared sauna or buy one for your home, it’s definitely a good idea to research the different types so you can pick the best one for you. I just wanted you to know these terms before you start your search. Most people recommend anywhere from 15-20 minute sessions in infrared saunas.

HOW MUCH DOES THE INFRARED SAUNA COST?

If you have anywhere from $2,000 to 7,000 to spend, you can have one of these babies installed right in your home. I don’t have one but it’s definitely a dream of mine. You can also search for an infrared sauna in your neighborhood by looking online. Some functional medicine providers or spas have them to be rented for use.

THE AFFORDABLE OPTION FOR FAR INFRARED LIGHT AT HOME

If the sauna isn’t an option for you, you can still get an affordable far infrared light option in your own home with a FIR lamp. Picture a smallish, four wheeled contraption with a metal long poll, bendy arm, and a heat lamp at the top. I think it looks a lot like an IV stand—you know the stand that holds an IV bag. You might have seen this if you’ve ever spent some time in the hospital. The top of the wheely stand holds a heat lamp instead of the IV bag.

This is one of the types of far infrared light that I use in my home. My acupuncturist recommended to me it a while back. She used it in our sessions and thought that I would benefit from at home use as well. I love it because it’s convenient. I keep it next to my bed so I can use it while laying down. It’s definitely become a big part of my morning routine.

The FIR lamp can be positioned anywhere on your body that you need it. Your back, your arm, your belly… You position the metal poll with the heat lamp on it about 12 inches above the part of your body you want it to focus on and heat for about 30 minutes. The lamp takes a little while to warm up (10-15 minutes) so plan for that warm up time. I’ll tell you what I do in those 10-15 minutes in my behind the scenes IBD healing morning routine episode next week. There’s not a wasted moment as I focus on morning healing to start and take through my whole day in my best health possible. The FIR lamp also has an auto shut off feature so it will automatically turn off if you decide to do it at bedtime instead of in the morning. Just in case you fall asleep.

The FIR lamp works best when it come in contact with your bare skin so just be sure to pull up your sleeve or shirt or pant leg before using it. When I use it on my belly, I pull my shirt up a bit and lower my pants to hip level. That way the lamp can focus on my small and large intestine. I’ll link to the FIR lamp I have in the show notes if you want to check it out. It’s the one that my acupuncturist has in her office. It runs about $140 on Amazon—lots cheaper than the infrared sauna.

THE FAR INFRARED SOURCE WE ALL NEED

There’s one more source of the far infrared light that we have to talk about because it’s particularly useful for us with Crohn’s and colitis. And that’s a far infrared heating pad. Shout a hell yes if ever used an electric heating pad or a hot water bottle when your abdomen becomes achy, swollen, bloated, or gassy. We’ve all done that from time to time. I’ve definitely had periods on my Crohn’s journey where my heating pad felt like my best, inseparable friend.

[21:35] Well, the problem with heating pads is that there is some preliminary evidence that repeated use may be harmful for you. Electric heating pads emit EMF’s—electromagnetic frequencies or electromagnetic radiation. One study published in the British Journal of Cancer revealed an increased risk of leukemia in children after too much exposure to EMF’s.  Most of the research studies surrounding EMF’s focuses on cell phone and wi-fi exposure, so it’s tough to find heating pad specific research. But Dr. Andrew Weil, the father of modern integrative medicine, speaks directly about heating pad risk, and I quote: Because I can’t say for sure that EMF’s pose no risks, I would advise you to use a non-electric heating pad.

Well, if electric heating pads aren’t advisable to sooth our aching bellies, what are we left with? Enter the far infrared heating pad. I seriously love this invention. Are you familiar with these? Healing, soothing heat therapy to help us get rid of the pain, the bloating, and gas, without high levels of EMF exposure.

THE POWER OF 126 NATURAL JADE STONES

I love far infrared heating pads so much that I have two of them at my house (actually 3, but I ended up giving 1 away to my younger son) so in my personal possession, there’s two. One of my two is large and heavy. It’s made by the company UTK. It’s made with 126 natural and certified jade stones that emit negative ions when they heat up. These stones promote oxygenation, detoxification, and lower inflammation throughout the whole body.

I’ll link to my large heating pad in the show notes so you can check it out. It costs about $159 on Amazon. I love that it has multiple temperature settings, and not just low, medium, and high like on a regular electric heating pad. It has actual temperature settings that go from 103 degrees to 159 degrees. It has a timer that goes up to 2 hours and an auto shut off feature. This FIR heating pad even has a memory function that remembers my time and temperature from its last use.  I love this heating pad.

THE PROBLEM WITH THE 126 JADE STONES

Now, truth be told, I bought this heating pad for my belly. I was dealing with some adhesions in my small intestine from past small bowel resections and it was causing pain and bloating after eating in my belly. I really didn’t want to use a an electric heating pad while I was working hard to try to solve this problem without surgery. I knew it was a long haul issue and I didn’t want to use expose myself to high levels of EMF’s straight to my belly every time I ate.

I was really excited to find this heating pad. But what I didn’t realize is that 126 jade stones are freakin’ heavy. And all that heaviness, for me at least, didn’t feel that great on my achy belly. It was just too heavy. But what I did realize is that this mat is the perfect cure for when my back, or arm, or leg aches. I also loved using it when for gallbladder used to act up. And I mention it here because I just want to give you all the facts. Maybe you won’t have the same problem with it. We’re all different, right? Maybe the weight on your belly feels soothing to you. This is a great FIR heating pad and I love using it for everything except my belly. Definitely worth checking out.

GOLDIE LOCKS FINDS THE INFRARED HEATING PAD THAT FITS JUST RIGHT

Now after my experience with the too heavy for my belly FIR pad, I did a little more research and found another FIR heating pad that was just right for my belly. It’s lighter, it’s very plush, and it’s the perfect fit for me. It still has auto shut off, and multiple temperature options from 113-149 degrees. Plus it’s smaller than my other one so it’s more portable and I can take it with me wherever I go. I’ll link to this lighter weight pad in the show notes so you can check it out. The lightweight pad costs about $80.

[27:05] So there you have it… far infrared devices— from high end saunas to in the home heat lamps and heating pads. These helpful additions to your gut healing regime (your wheel of wellness as I call it) are worth a first or a second look for their detoxification, inflammation, and immune benefits. Check out all the information and research studies I’m posting in the show notes and you can judge for yourself. In my extensive search to find out all the nitty gritty about how FIR works and who it works best for, I didn’t come across any studies showing a negative impact or side effects of these devices if used properly, but if you have any reason to believe that you might have a bad reaction or maybe you have super sensitive skin, or heart problems (especially with regard to the saunas), consult your doctor and see if there’s any contraindication for you.

I can’t wait to hear from you about which FIR method you choose. Let me know. Shoot me an email at hello@karynhaley.com and let’s continue the FIR conversation.

Remember next week, we’re back with another The Cheeky Podcast for Moms with IBD episode—long title right? I’m thinking of starting to refer to it as TCP as all the cool kids have an acronym for their podcast. OK, let me try it out—Next week on TCP, it’s a behind the scenes of my IBD healing morning routine. What do you think? A bit cheesy, right? The jury is still out on that. Maybe I just need to lose the announcer voice. Let me know what you think.

Anyhoo, I can’t wait to share my first behind the scenes episode with you next week. Until then, I’m wishing you a cheeky and healthy IBD healing journey.

Chat soon!

[29:33] 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 25: Coconut Flour 101: A Superfood Flour for Super IBD Healing

Podcast: Play in new window | Download

Oh, the mysterious coconut flour. It can be a great addition to your gut healing diet because it’s anti-inflammatory, it’s high in protein and fiber, and it gives those of us on a gut healing diet a healthy way to eat baked goods like cookies and muffins.

Unfortunately, I see moms with Crohn’s and colitis try it and quickly give up. Truth be told, it’s tricky to use and it just doesn’t bake like other flours. But before you give up on coconut flour after one attempt, listen to this episode of The Cheeky Mom.

It’s going to help you look at coconut flour in a whole new way. And before it’s done, you’ll have everything you need to be a coconut flour baking pro!

We’re talking about:

• Why coconut flour is a superfood flour for those with Crohn’s and colitis
• How to not let the coconut flour learning curve deter you when it comes to figuring out how to bake with it
• 11 amazing ways to use coconut flour in your cooking and baking
• The foolproof way to get started with coconut flour if you want to try it out today

And so much more!

After the episode, you’ll be ready to start dive into coconut flour with confidence and excitement as you add this superfood to your gut healing tool belt.

Episode at a Glance:

• [04:50] What coconut flour and Duncan Hines cake mix has in common
• [06:21] Why moms with IBD are the perfect group to use coconut flour
• [09:21] If you can’t use coconut flour as a substitute in a 1 to 1 ratio, how can you use it?
• [12:55] The top 3 egg substitutes if you want to use coconut flour but can have eggs.
• [18:30] The best coconut flour cookbook to help you get stared with coconut flour
• [20:10] 3 situations where coconut flour may not be the best approach for you
• [23:20] The best places to buy the best quality coconut flour
• [26:49] 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 your Coconut Flour Beginner’s Recipe Collection FREE Today

The Gut Love Community

Additional Resources from the Episode:

The Healthy Coconut Flour Cookbook by Erica Kerwien

Tropical Traditions Organic Coconut Flour

Nuts.com Organic Coconut Flour

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] Hello and welcome to our little slice of heaven, The Cheeky Podcast. Did you know this is our 25^th episode? Yes it is. I can’t believe it. Time has flown by and I’m still loving sharing this space with you. Thank you dear listener for spending this time with me each week. I so appreciate you for being on this IBD healing journey with me.

Let’s keep the journey going, shall we?

This week, I’m loving our topic. It’s one of my favorite IBD foodie topics. We’re talking all things coconut flour. What is it, Why you should use it, how to use it, what IBD healing diets use coconut flour, and the best places to get your hands on it.

Now, how familiar are you with coconut flour? Have you heard of it before? It’s risen in popularity in recent years, especially since grain free diets have made their way onto the gut healing stage. It often gets lumped in with almond flour, but actually it’s quite different in many respects. Let’s find out more about this amazing superfood flour so that if you want to try it out for your own gut healing (and in my opinion flavorful) journey, you’ll be able to get started today.

GET YOUR OWN COCONUT FLOUR RECIPES TO HELP YOU GET STARTED

In fact, if you’re really excited by the end of this episode, I suggest you download a copy of my coconut flour for beginner’s recipe collection. It’s three recipes with coconut flour as the star ingredient and I created these recipes specifically made with beginners in mind. You can grab your copy of my coconut flour for beginner’s recipe collection by looking in the show notes or by going to karynhaley.com/coconut

For all my coconut flour newbies out there, let’s start at the very beginning.

COCONUT FLOUR… WHAT IS IT?

Coconut flour is made from the meat that’s on the inside of the coconut. When coconut milk is made, there’s a natural byproduct of that production. These leftovers are little bits of coconut meat. They get dried and ground, and that becomes coconut flour.

[03:55] When I recommend coconut flour to clients, I often get asked about the taste. Everyone knows that coconuts themselves, shredded coconut, even coconut oil and coconut milk have a distinct coconutty taste. Some people love that taste, like me, and others, like my son who’s got the nose of a black bear when it comes to coconut, detests it. The good news about coconut flour, whether you like traditional coconuts or not, is that coconut flour doesn’t really have that strong coconut smell or taste. When you bake with coconut flour, it almost takes like Duncan Hines or Betty Crocker yellow cake mix. You know, yellow cake? Not white cake, not lemon cake… yellow cake. Oh yeah, that’s gotta be good for you! Chemicals, preservatives, added sugar… Well, this “yellow cake” is good for you.

Coconut flour is denser than traditional flour and it definitely bakes differently. It’s not a 1 to 1 flour so you can’t just swap it out for any other flour. We’ll talk more about how to use it in just a bit, but for now, know that coconut flour is highly absorbent so it increases the amount of liquid you use when baking with it.

Coconut flour is highly nutritious. It’s high in fiber, high in good quality fats that are good for your brain, your heart and your gut. It’s low in carbohydrates, high in protein, and high in minerals like manganese, selenium, iron, and potassium. It’s also high in antioxidants and it’s anti-inflammatory.

I love it when something that tastes great is also great for me.

[06:21] Besides what I’ve just mentioned, why would you, IBD mama, want to start using coconut flour?

Well, for starters, coconut flour is naturally gluten and grain free. This is music to our IBD mom ears. Both gluten and grains can be challenging to digest when we have Crohn’s or colitis. It’s nice to know that there’s a flour we can use to still make the baked goods we crave and love.

Coconut flour is great because you can still use it even if you’re allergic or sensitive to tree nuts because coconuts are actually considered a seed, not a nut. Weird, but true. And even if you don’t have an allergy, it’s still a better option than almond flour because nuts and nut flours can be quite inflammatory. That’s why several gut healing diets have you wait to use them until enough healing has taken place.

Coconut flour doesn’t have this problem.

In fact, most nuts and nut flours contain enzyme inhibitors that can do a number on your digestive system and your small intestine. If you’ve ever heard about soaking nuts before eating them, this is the reason why. We have to remove as much of these inhibitors as possible before we eat them so they don’t negatively impact our digestive tract. And when we look at other grain flours, even gluten free flours, they contain phytic acid, another gut disruptor. Phytic acid gloms onto foods and prevents our body from getting the nutritional benefit we’re looking for. Coconut flour only contains small amounts of enzyme inhibitors so it’s much gentler on our digestive tract, without preventing us from benefiting from its nutritional value.

Coconut flour is probably the healthiest flour around. It actually lowers the glycemic index of the baked good it’s in. So no sugar rush. How cool is that?

I use it for all of these reasons, but mostly I use it for how it tastes in my baked goods. Rich, almost buttery, like how real baked goods should taste.

Now that we know what it is, how do we use it?

Coconut flour, as great as it tastes and as healthy as it is, is not like any other flour you’ve ever worked with. Using coconut flour takes practice because it’s just so different that other flours.

[09:25] It’s not a grain flour or even a nut flour, so you can’t use it in a 1 to 1 ratio for baking. In fact, it’s more like a 1 to ¼ ratio. So, that means for every 1 cup of traditional flour you use (gluten free or not), you’ll use ¼ cup of coconut flour. And because it’s so absorbent, you’ll also use a lot more liquid with it. Plan on about 2 Tbsp of liquid for every 2 tbsp of coconut flour you use.

I mentioned before that coconut flour is dense, so when you’re measuring it for a recipe, there’s no need to pack in down. The lighter the better. Before you measure this type of flour, I recommend that you give it a quick whisk or a fluff with a fork. This aerates the flour a bit and makes sure there’s no clumps.

COCONUT FLOUR AND EGGS TO TOGETHER LIKE PB AND J

Eggs (lots of eggs) are a big part of baking with coconut flour. In most recipes, you’ll use about 1 egg per ¼ cup of coconut flour. So for example, it’s not that unusual for a coconut flour recipe to call for 6 eggs as opposed to 2 or maybe 3 eggs in other baked good recipes. The coconut flour just soaks those eggs right up.

Sometimes coconut flour recipes call for just the yolk or extra yolks. If I’m using coconut flour to make a special dessert, one I’m serving to friends or family and I really want a moist dessert, I’ll even separate my eggs out. Yolk in one bowl, whites in another. I’ll give the yolks a quick stir and drop them in with all the other ingredients. Then, in the egg white bowl, I’ll beat those up with a hand mixer until soft peaks form. Then I’ll gently fold them into the mixed batter. It makes a light, but still rich and moist dessert every time.

WHAT IF I’M SENSITIVE TO EGGS?

Now, if you’re sensitive to eggs, you might be thinking, oh no! I don’t eat eggs, but know that even if you don’t do eggs, you can still use coconut flour. Just use the same kind of egg substitutes as you would normally use. When it comes to eggless coconut flour baking, I like to use Vital proteins gelatin if I’m substituting eggs. Some people substitute with agar-agar. You can also use a ¼ cup of applesauce per egg or ½ of a ripe banana per egg. There’s work arounds there.

So now we know what it is and why how to use it, the next question to answer is: What can you make with coconut flour?

OH THE PLACES COCONUT FLOUR CAN GO!

Oh so many, many things… my favorites are breads, biscuits, cookies, muffins, waffles, crepes, scones… to name some desserty foods. But coconut flour can also be used as a coating for chicken or fish fingers, you can fry with it, and it also thickens soups and stews.

Speaking of stew, my husband’s family, being from the south, has this passed down for generations this delicious gumbo recipe. This is some seriously delish gumbo. Although my hubby used to make it for me before we were married, he would never share the recipe with me. I guess it was kind of like my family’s secret Italian sauce recipe. My grandma wasn’t sharing that for anything in the world.

But finally, on our wedding day, at the reception, I was deemed worthy of the gumbo recipe and it got passed down to me. Guess I was finally in the gumbo club. We’ll, of course, this recipe has a roux—a stir continuously, never stopping for 30 min roux that’s the whole basis for the gumbo. If you don’t have a good roux, your gumbo falls flat. And just in case you’ve never cooked with a roux before, and I never had before I met my southern hubby, a roux is this paste (I’m sure every chef is cringing at the word paste, but that’s what it looks like to me) made with meat drippings, oil, and flour. The roux thickens the gumbo and if you stir it just right for exactly 30 minutes, and you also drink a beer while you stir it (at least that’s what my hubby’s family does). It also gives the gumbo its rich, golden brown color.

Once I started the SCD, I figured I’d seen my last days of gumbo, until one fateful day when my hubs said, I’d really like you to be able to eat this gumbo. What do you say we try making a coconut flour roux? And wouldn’t you know it (or this story would have a terrible ending), the coconut flour worked beautifully. The roux was thick and golden brown, and ever since, the coconut flour roux has been our go-to for gumbo night.

[16:55] Bottom line? Coconut flour is super versatile. It’s not just for baked goods. Oh no! Stews and soups and gravies too.  I should also mention that it works great as a combination flour too. I like to blend it with almond flour, but it can be blended with traditional or gluten free flours too.

THE BEST INFORMATION FOR COCONUT FLOUR NEWBIES

This is a wealth of great information and you’ll need all of it if you want to branch off into the wilds of experimenting with coconut flour. But truth be told, it’s a tricky one so if you’re ready to give it a go, but you’ve never tried it before, do yourself a favor, pick a tried and true coconut flour recipe. And there’s a lot of them out there. I have to give a plug for my favorite one. It’s called The Healthy Coconut Flour Cookbook and it’s by Erika Kerwien. I highly recommend her waffles. Yum! And also her popovers, delish! I’ll link the book in the show notes.

And of course there’s my coconut flour beginner’s collection recipes to get you started as well. They’re great for experimenting at first and if you love them, do yourself a favor and grab a copy of Erica’s cookbook. Hopefully these recipes are just the nudge you need to get started. Of course, the internet is full of recipes too. So anyway you decide to go, you’ve got to start trying this wonderful flour.

Moving on to gut healing diets. What diets do we see this flour the most?

[19:28] All of the grain free diets. Specific Carbohydrate Diet, GAPS, Paleo, Keto… of course you can use it on any diet, even gluten free diets, but those are the diets who talk about coconut flour specifically.

A WORD OF CAUTION BEFORE YOU GET STARTED ON COCONUT FLOUR

Now, I want to mention just a couple notes of caution before you start using coconut flour:

[20:10] I don’t recommend coconut flour for anyone new to a gut healing diet like SCD or GAPS. Wait until all your symptoms clear up before getting started with any type of flour. Even though it isn’t as inflammatory as almond flour, there are still mild amount of those digestive inhibitors. Plus, you want this to be a small part of your diet, not the whole enchilada. So use the broth and the veggies and other gut healing foods first, before you get started with this. But if you are just dipping a toe in, or if you already follow a whole foods or a gluten free approach to help your Crohn’s or colitis, or you’ve been remission for a while, go for it. Try trying a few different recipes to see what you like. Go for it.

Also, just like you can overdo it with almond flour, you can overdo it with coconut flour. A treat is a treat, no matter which flour you use.

And there’s two cases where I see coconut flour not go over so well with IBD moms. #1 is with people who have active gallbladder challenges. Coconut flour is high in fat. Add in the eggs, and you’ve just added in more fat. Good fat, but more fat and the gallbladder doesn’t distinguish between the good and the bad fats. If your gallbladder is not functioning properly, coconut flour may not be for you.

And the other case where coconut flour might be not advised is if you are sensitive to salicylates. These are a natural chemicals made by plant products. This sensitivity can cause headaches, rashes, hyperactivity. You’ll want to stay away from coconut flour in that case as well.

But let’s say you’ve got no problems with coconut flour, your in the right place on your gut healing journey, and you’re ready to dive in. You’re ready to buy. Let me help you get started.

If you just want to check it out in one or two recipes, don’t bother with large bags or buying online. Just buy it at your local grocery store. Most sell it now, maybe on the health food isle, but they have it. Bob’s Red Mill or Arrowhead will do, but if you decide you like it and want to get bigger bags, I’d order it online. A company called nuts.com sells organic coconut flour in bulk at a good price and Tropical Traditions organic is also a really high-quality brand.

OK mama, today we answered several common questions about coconut flour to make sure you are ready to get started—today if you want to. We talked about what it is, why to use it, how to use it, we talked about what gut healing diets it’s used on and I gave you a few cautionary ideas to think about. Lastly, we talked about where to buy it when you’re ready to get started.

ARE YOU READY TO GET STARTED?

As always, I’m here if you have any questions at all. Coconut flour is different and it can be a challenge in the beginning. Stick with it though. It’s so work your time for nutrition as well as taste.

Happy coconut flour baking and cooking my friend.

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

[26:12] 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 is not intended to diagnose, treat, cure, or prevent any disease.

Ep: 24 Soup’s On: The Best Gut Repair Soups to Bust that IBD Flare Up (they’re great for remission too)

Podcast: Play in new window | Download

What comes to mind when I say the word soup? It seems like everyone has a relationship with soup, positive or negative.

For me, soup is full of warm, full, and rich childhood memories and also gut soothing and healing moments. If you already love soup or you’re open to using it to help fulfill your IBD flare-up busting and remission seeking goals, you’re going to love this episode.

We’re diving into the world of soup as a healing mechanism for Crohn’s and colitis. Of course, not all soup is created equal. We’re certainly not talking about the Campbell’s variety when it comes to gut healing. Find out the 3 components that must be part of your gut healing concoction and so much more in this episode.

We’re dishing on everything you need to make soup the star of your gut healing regime.

We’re talking about:

• How to include gut healing veggies in your soup if you feel like everything you eat (including vegetables) makes you sick
• The gut healing medicinal properties of herbs and spices (and which one to use for your specific IBD symptoms)
• The key difference between gut repair soup and IBD maintenance soup (you won’t believe how similar they actually are)

And so much more!

After the episode, you’ll be ready to start your own Soup’s On gut repair movement in your own home. And you’ll have all the recipes you need to get started today.

Episode at a Glance:

• [05:45] The 3 must have components every gut repair soup must have
• [09:30] Safe veggies to include in your soup, and ones you should definitely stay away from
• [12:40] The gut healing medicinal properties of herbs and spices—you’re going to want to keep these on hand in your kitchen to help make your gut healing soup with your IBD symptoms in mind
• [15:52] The spice to keep on hand to stop your kid’s vomiting in its tracks
• [21:35] The power of putting vegetables you never thought you could eat into a digestible form
• [25:25] What to do when there’s a soup ingredient you just don’t tolerate
• [29:18] How to find the best time of day (when you feel well) to make your gut repair soup
• [32:49] 3 best practice rules to using soup to keep you in remission longer
• [36:20] My gut repair Soup’s On Recipe Booklet is waiting for you at karynhaley.com/soup
• [38:16] 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 your Soup’s On Recipe Booklet (with 8 soup recipes) Free Today

Episode 15: Seven Healing Gems Every IBD Mom Needs to Know About

The Gut Love Community

Additional Resources from the Episode:

Super Herbs and Spices for Gut Health

5 Vegetable Broth Benefits

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] Well hey there my friend- it’s wonderful to connect with you again. Aren’t podcasts the best invention since almond flour? I’m sure if you listen to this podcast, you probably listen to at least 5 or 6, or 10 others if you’re like me. I’m a podcast junkie and my listening tastes are really eclectic. I love cooking breakfast with my news and politics podcast in my ear in the morning, there’s motivational and life affirming podcasts I might listen to during my workout, and then there’s light and easy podcasts I like to listen while I’m in my car. The other day, I was driving to my dad’s house while smiling and laughing to myself as Amy Poehler was interviewed by Dax Shepard on the Armchair Expert podcast. I’m sure you remember Amy from SNL and Parks and Rec. She’s hilarious!

Amy said something so laugh out loud funny to me, I thought about sharing it with you as soon as I heard it. And if you’re at least 40, like me, this will be particularly funny to you. Here’s what she said: She said anybody under 30 thinks everybody over 40 is 65. This was so funny to me because it’s exactly what my kids think of me. Like Amy said, stop calling me boomer! Sorry, sons, Gen Xer all the way! It’s so funny how are kids see us isn’t it? To them there’s just young and old. Wait til they reach parenthood, and we get to see their kids give them hell for stuff like this. I’ll try not to say I told you so.

Anyway, podcasts rock. Especially during a time when we need connection more than ever. Let’s connect, shall we? We’ve got a great topic to talk about today.

SOUP IS AWESOME FOR GUT REPAIR AND REMISSION MAINTENANCE

[03:00] Soup. You might think I’m being sarcastic about it being a great topic, but I’m so not. I love talking about the power of gut healing soup.

What’s your relationship with soup? Everybody has one, whether it’s positive or negative. It’s funny, sometimes I’ll work with clients who love soup. They’ll eat 2-3 bowls a day when they’re in gut healing mode. Other times I’ll hear from a client, anything but soup. Please no soup. I hate soup.

I’m in the love soup category. To me soup is comfort food. It’s memories of my childhood and my mom, her always making us homemade chicken soup when we were sick as kids and partly because it was the last thing I fed her before she passed away—that might sound morbid to you, but it’s comforting to me. So soup, it’s my past, it’s my present, and in my Crohnie world, it will always means healing, soothing, comfort.

I like soup so much. I even, feel free to gasp here, eat it in the summer. Maybe not as much as in the winter, but I don’t say eeewww or ick if I’m offered it in the summer. It still tastes great to me. I like soup, no matter what time of year it is. If that’s the way you feel about soup, even just in the winter, you’re going to love this episode. We’re breaking down how soup can be your best go-to gut repair food.

And we’ll do this by first, examining the three components that must be in every bowl of soup if you’re using it as a gut soother and healer, we’ll talk about the two different methods of soup making to use depending on if you’re in gut repair mode or trying to maintain remission, and lastly, I’ll tell you how you can get my recipes for the best tasting gut repair soups that use the very ingredients we’re talking about today. And by the way, there’s both vegetarian and omnivore soups in the mix to suite everyone’s tastebuds and dietary needs.

THE #1 INGREDIENT EVERY GUT REPAIR SOUP STARTS WITH

[05:45] Let’s start with the three components that must be in every bowl you make when it comes to your new gut repair and remission sustaining bestie, soup. Must have component #1 is the heart of your soup. The ingredient you just can’t skimp on, no matter what and that’s the bone broth or meat stock. Every gut repairing soup starts with high quality bone broth. Homemade is best—chicken broth, beef broth… if you are vegetarian, a high-quality homemade vegetable broth. It’s really a must for the ultimate gut healing.

I’ve talked about broth and meat stock in previous episodes, probably most recently on episode 16: The Seven Healing Gems episode. I’ll link to it in the show notes if you want more in depth info on the health benefits of bone broth, but just know that bone broth is wonderfully full of collagen and gelatin which help heal the mucosal lining of our intestines and seal the gut if any leakiness is present. Bone broth can also help calm food sensitivities, help grow bacterial balance in your gut, help decrease inflammation in your entire body and boost your immune system. This is why bone broth is the basic building block in any soup aimed at gut repair.

DON’T WORRY IF YOUR VEGETARIAN, I’VE GOT YOU COVERED TOO!

If you’re a vegetarian, you can still reap the benefits of a rich, homemade, vegetable stock. And even if you’re not a vegetarian, it’s a great idea to rotate your stock to a veggie variety too. Vegetable stock is high in vitamins, minerals, antioxidants, it’s very alkalizing for the body. With IBD, sometimes our bodies tend toward an acidic environment and vegetable broth can help bring our pH into balance.

Both vegetable and bone broth stock are hydrating and that’s something we really need too when we are healing our digestive system or trying to keep remission going. I’m including a recipe for meat broth and vegetable broth in your soup recipes incase this is your first foray into homemade stock. I want you to be able to have this all-important soup base so you can get started right away with using soup to heal and also, so you see just how easy it is to make at home. Trust me, it’s so much healthier than store bought. You can take a couple hours to make a couple batches (and most of that time is the cooking of the stock- not you doing anything) and then freeze them to have on hand for when it’s time to make soup or drink the broth straight.

YOU’RE MUST HAVE SOUP COMPONENT #2

[09:30] What’s the second component that’s a must when it comes to gut healing soup? It’s loads and loads of veggies. The more the better. Not just any veggies though. When it comes to IBD repair, we’re talking low carb veggies. Not the kind of veggies that are high in carbohydrates that turn into sugar in your digestive system and keep the bad bacteria safe and toasty while we suffer. No, to the heck no. With gut repair and remission-based soup, we stay away from the higher carb veggies like potatoes (white and sweet), yams, corn, and chickpeas.

There are loads of lower carb, but super satisfying veggies you’ll want to stock up on when you’re making your gut repair and remission loving soup. Veggies like spinach and other greens like kale, beet greens, dandelion greens, and swiss chard. Plus, other veggies like mushrooms, onion, tomato, broccoli, asparagus, artichokes, cauliflower, all the squashes (butternut, acorn, spaghetti), zucchini, yellow squash, peppers, celery, carrot, leeks, cabbage… and if you’re thinking, she’s got to be kidding, I can’t digest any of those—I feel ya because I remember a time when I thought I couldn’t either. Hold that thought, I’m going to ask you to reserve judgement because in just a minute, I’m going to tell you how you can eat these vegetables, even in a flare.

I mentioned that these kinds of vegetables are lower in carbohydrates, but they aren’t low in nutrients. They have plenty of vitamin A and C, fiber, potassium, magnesium, and folate. All much needed nutrients for gut healing and repair. All in a form your body can digest and absorb—huge for busting that flare.

I promise, I’ll get back to how you’re going get all these nutritious veggies in, but stick with me as we round out the must have components of our soup. I will get to it. To recap, we started out our must have soup components with a rich, homemade meat or vegetable stock. We then talked about the repair power of vegetables (lots of veggies) and now we move on to gut repair component #3: herbs and spices.

IT’S TIME TO ADD SOME FLAVA-FLAV TO OUR GUT REPAIR SOUP

[12:40] Herbs and spices might just seem like a way to enliven your tastebuds and make vegetables tasty, but the cool thing about herbs is that they actually have medicinal and healing properties. So you can add a little flava flav to your gut healing soup while you make your digestive system happy. Love it when that happens. I mean, I’ll do anything to keep my gut happy, but when I get to do that and it tastes good, I’m so in.

There’s actually 10 herbs and spices I recommend you keep on hand, either as fresh herbs in a pot in your kitchen or from your garden if you’re into the fresh variety, or in a sacred spot in your kitchen in a small jar if you prefer the dried spice variety. And both are absolutely fine, and my spice cabinet is definitely a sacred, well-used spot. We all can’t have an herb garden sitting on our windowsill year-round so it’s nice to know dried spices are available at our local grocery store. And by the way, if you are using dried spices, I like to give them a little rub in the palm of my hand before adding them to the pot of soup. This re-releases the flavor in the herb and ensures you get a well flavored soup.

A TOP 10 LIST BETTER THAN DAVID LETTERMAN’S

So, here’s your Top 10 list of herbs and spices list. Move over David Letterman. Bet he never had herbs and spices on his famous top 10 lists. If you have a pen and paper handy, you might want to jot down some notes here. I’m not only going to give you the name of the herb, I’m also going to share with you the gut ailment it works best for. Personally, I keep all of these in stock in my kitchen, but it’s still nice to know which one works for which digestive symptom because then you’ll know what to grab as different challenges crop up and you’ll be all ready to make your gut loving soup when you don’t feel well, and you are in need of gut repair.

#1- Ginger– great for nausea, gas, bloating, general digestion needs

#2- Turmeric– anti-inflammatory, full of antioxidants, lowers free radicals, and oxidative damage to our cells with its active ingredient—curcumin

#3- Cinnamon- not a lot of people think about cinnamon when making soup but, taste wise, it’s a great ingredient to bring out the flavors in chili or a squash soup. Digestively, it eases nausea and upset stomach (remember that for your kids if they have a stomach bug and are vomiting, it helped my kiddos a time or two)

#4- Basil- gas, abdominal pain, lots of different types: sweet, lemon, Thai basil, and my favorite for stress reduction holy basil

#5- Bay leaves- detoxifying for the digestive system, soothing for an irritable bowel

#6- Cardamom- good for mucus build up, gas, bloating, heartburn (quick side note, I have a couple clients who chew on the cardamom pods to get relief from heartburn and it definitely helps their symptoms)

#7- Rosemary- balancing for the bacteria in the gut

#8- Cumin- anti-inflammatory

#9 & #10 both have the same benefit, so I’ll group them together: thyme and oregano- both antibacterial and antifungal.

So, there you have it, your top 10 herbs and spices list. Definitely keep these on hand for digestive health and making a gut repair soup.  Of course, you won’t use them all in one soup, but keep them on hand and rotate them with your different batches of your gut repair goodness.

JUST A FEW LAST NOTES ABOUT HERBS AND SPICES

Just a couple last notes on herbs and spices before we move on, when buying these at the store, try to buy the highest quality you can afford. Organic is best. And stand alone spices are preferred instead of spice mixes. Spice manufacturers may add in additional anti-caking ingredients to bottles like this and our sensitive guts don’t need that.

How are things looking in your kitchen? Are you already stocked with these spices? Now is the perfect time to stock up and make sure you have these on hand for your super healing soup recipes.

So far we’ve talked about three must have components for any gut healing soup: quality stock, quality veggies, and quality herbs or spices. With these three things, there isn’t an amazing gut healing soup you can’t make. But what if you’re in a flare up and you feel like you just can’t tolerate some of these vegetables I mentioned earlier? What if you’re intestines are so inflamed that the idea of anything solid going in congers up an image of a fiery inferno inside your gut?

The best thing about a well-made, nutrient dense soup is that it can heal and repair your gut just as well as it can help you maintain your IBD remission. It’s amazing in that way. It’s all about putting whatever soup you choose in the best digestible and absorbable form for where your gut is in that moment.

Let’s talk about how to best make the soups in your Soups On Recipe Booklet if you’re in flare up mode. When your disease is active, and you’re having lots of symptoms—abdominal pain, diarrhea, constipation, bloody poops, rectal fissures or hemorrhoids, heartburn, bloating, smelly or frequent gas… Or we’re also talking about IBD non-gut symptoms that also can creep up like arthritis, skin rashes, fatigue, brain fog or anxiety, eye inflammation, loss of appetite, or mouth sores… and of course with our lovely chronic illness, you know as well as I do that there can be other symptoms as well. So, the gut repair soup is for you if you have any active disease at all.

THE 3 RULES OF GUT REPAIR SOUP

[21:35] When we’re talking gut repair soup, there’s three important rules to follow:

#1- the most important rule- making your soup into a form you can easily digest and easily absorb. That means using an immersion blender or pureeing it in a high-speed blender. Pureeing it until it’s smooth and creamy. This puts the soup in an easy to digest form. Suddenly, veggies you thought you couldn’t tolerate become tolerable. Greens like spinach, fiberous veggies like celery… when we blend these veggies into a smooth and creamy, deliciously soothing soup, now we can digest and absorb the healing nutrients in the food and begin to give our digestive system the food it needs for fuel and to repair.

I’VE CREATED A 8 SOUP RECIPES WITH YOU IN MIND

Now, in your Soup’s On Recipe Booklet that you can get in the show notes or by going to karynhaley.com/soup, you’ll see all kinds of delish soups that are good for the health of your digestive system. Every single one of them is either already a creamy style soup or one that can be purred. Pretty much any kind of soup I’ve encountered over the years, I’ve been able to put it in a smooth and creamy form, while still enjoying the richness of the flavors. Vegetable soup, soup with meat in it like bacon, chicken or beef, all of these soups can and should be purred when you are in the initial stages of gut healing. If you’ve never done this before, I know it might seem different, but I’ve done this myself with each of the soups in your recipe booklet and they taste great. All the nutrients and health factors you need without the difficulty in digesting them. Give your body what it needs to heal with gut repairing, creamy, soothing soup.

For gut repair soup rule #2, I want you to only use ingredients you tolerate. This might mean scaling back on an ingredient or two in a recipe for a short time until enough healing has taken place. Sometimes, the reason we don’t tolerate a particular food is because of the form it’s in. When our G.I. tract is inflamed, we need food to be pre-digested or broken down for us to tolerate. Other times, even the ingredients in a pureed soup might bother us. Maybe you’re having a histamine intolerance that’s causing rashes, and itchy, flakey skin. You might need to make your broth differently until the reaction calms down. Maybe there’s an herb like garlic that gives you too much gas because you’re dealing with small intestinal bacterial overgrowth, maybe you’re like me and you just have a true food sensitivity to a vegetable like peppers. And it doesn’t matter if the peppers you use are blended or not, you just don’t tolerate any pepper with skin on it—even if its blended.

Skip ingredients you don’t tolerate. Substitute them with another ingredient. For me with peppers, I always remove the skin (more like a roasted pepper) and then I can eat them. For you, it might be rosemary. Your just sensitive too it. Is there another herb you like that you could substitute? How about using thyme instead? I find it gives a great flavor to soups as well.

See what I’m saying here. No matter which soup recipe you try, if your intestines are irritated and inflamed, chances are there’s going to be an ingredient or two that doesn’t work for you. It doesn’t mean you need to scrap the idea of broth or veggies all together. It just means it’s time for some modifications and tweaks.

THE SOUP THAT WORKS FOR YOU, EVEN IF YOU’RE SENSITIVE TO ALL FOOD

I know this can be an overwhelming task if you’ve never experimented in this way before. I also know you can do it. It just takes a little bit of practice. My advice, if you don’t know what your food sensitivities are yet because right now, everything seems to bother you, start with just a very simple soup. One with very few ingredients. It might be just a vegetable broth with some carrot purred in it. I actually have a very simple soup like this in my Soup’s On Recipe Booklet. Start there, see how you do. If you need to pull back on some of the ingredients, go for it. Once some gut healing has taken place, you’ll be able to move on and add more ingredients and move on to other soups as well. The gut lining has an amazing capacity for quick healing when we give it the food it thrives on. And you never know, foods you thought you’d never be able to eat, may surprise you. I’ve personally experienced this with countless foods. It is such a beautiful thing.  

REACH OUT AND ASK YOUR QUESTION

And if you get stuck at all, know I’m here to help. I know this can be a daunting process in the beginning. Reach out and ask. I’m here to make this easy for you. Hello@karynhaley.com

So, when it comes to gut repair soup, with our 3 rules, just to remind us where we’re at, your #1 rule is blend your soup into a smooth and creamy concoction that’s easier to digest and absorb. Rule #2 is use only the ingredients you tolerate, and lastly, rule #3 when it comes to gut repair soup is: when you make it, make it count. If you’re going to all the trouble of making this healing liquid gold for your body when you don’t feel well, make a double batch to freeze the second one. The beauty of soups like this is that they freeze beautifully. In a leftover container, in mason jars, in silicon molds you can then remove and freeze for smaller portions… whatever works for you.

This will involve a little timing on your part. Something I’ve seen over and over with clients over the years is that when it comes to flares, there’s usually a time of day when we feel well and a time of day we feel worse. I wish there was a pattern to it, that everyone was the same… like everyone feels better in the morning and worse as the day goes on, but this isn’t the case. What I have seen is that many IBD mamas have patterns or cycles to their digestive symptoms. You might wake up in the morning and sit on the toilet off and on for a couple hours before things clear out and you feel well for the rest of the day. Things might flare up for you in the middle of the day where you get really fatigued and need to rest. For me, when I’m in a flare up, I always feel amazing in the morning. Before I would eat, I felt like I could conquer the world. After eating, I might feel crappy for the rest of the day.

So for me, I know that my best baking/cooking gut healing food time is right when I wake up. For you, it might be the middle of the day or at night. Find your time, and make your soup making count—make a double batch or two different soups and freeze one. I’m all about working smarter not harder so even if you don’t feel up to the double batch, never ever make a single serving. It takes just as much work to make that as a full batch of soup.

And even better still? Get your partner in on the soup making action. If you don’t feel well, it’s time for your partner to step up and help a mama out. Remember, when you feel better, you’ll pour all that love back into them.

Gut repair soup with 3 simple rules—done.

SHOULD I STILL EAT GUT REPAIR SOUP IF I’M IN REMISSION?

[31:50] OK, let’s say you’ve moved beyond the healing phase and you’re in remission. Can you imagine it mama? I want you to dare to dream my friend because it can be your reality. Once you are in remission, you want to stay that way. And it’s a tricky balance. Remission, especially in the beginning is like walking on a tight rope in the circus. One false move and splat, you’re back to ground zero. Trust me, I’ve walked this tight rope many times, it’s precarious and involves lots of maintenance and moving parts. It’s not the time to take your eye of the prize.

The same gut repair soup you’re making to heal your gut can be the same digestive remission soup you use to make sure you stay that way. It’s still full of the same nutrients and gut healing factors, but this time, you’re ready for more. Just like gut repair soup, remission soup has 3 rules or best practices too.

3 RULES FOR IBD REMISSION SOUP TO KEEP YOU HEALTHY LONGER

Rule #1- With maintenance soup, follow the recipe as is. There’s no need to puree or blend your veggies. Keep them chunky and hearty. If you’re feeling really well, you can even keep the veggies, as Italians say, al dente—with a little bite or crunch. Of course, if you prefer the smooth and creamy texture, that’s find too. Just know that when it comes to maintenance, you can branch out with your soup’s texture.

Rule #2- Now that you’re tolerating all the broths, the herbs/spices, and vegetables, it’s time to start branching out with ingredients that didn’t work for you before. Be careful not to go overboard here. We’re not talking about adding sugar or pasta noodles to your soup. We’re still talking low carb and low sugar to keep your inflammation down, and your immune system and bacterial balance in check.

Rule #3- Don’t get complacent and forget about your maintenance soup. I see this all the time. As time goes by, we feel well, we’ve got kids, responsibilities… we forget about our maintenance. There’s lots of work to be done to make sure we don’t flare and it’s easy to forget about the things you have in place that make remission possible. Your maintenance soup is a huge factor in keeping you feeling healthy.

During the early stages of gut repair soup, you’ll be consuming broth and soup 1-5 times a day. Once your symptoms resolve, it’s OK to back up on the soup, but not completely. I still have gut healing soup with the ingredients we’ve been talking about today regularly. It’s part of my healthy gut maintenance routine. And during times when I don’t feel like myself or I feel a flare up coming on, I hunker back down with gut repair soup, the flare up version.

Although homemade soup isn’t a cure all and there’s other healing options to put in place to but a flare up, when you have gut repairing soup with the quality ingredients we’ve been talking about today, it can be a hugely positive factor on your healing journey. And when it comes to remission, that is truly the most important time to keep those nutrients coming. For those of us with sensitive guts, the vigilance never stops.

ARE YOU READY TO START USING SOUP TO HELP REPAIR YOUR GUT?

Now, are you ready to start using soup for gut repair or maintenance? Let me help you get started with my Soup’s On Recipe Booklet.  I think I mentioned it earlier, but you can get my brand new Soup’s On Recipe Booklet right in the show notes, or you can get it by going to karynhaley.com/soup. This recipe guide has vegetarian and omnivore soups in it, it’s got two different stock recipes to be sure you have your must have components set before you begin, and it has several easy to make homemade soups that use the gut healing ingredients we’ve been talking about today. You’re going to love it! Head over to karynhaley.com/soup and it will be yours free now.

Can you tell how much I love talking about soup? Weird, right? This episode seriously lite me up! No matter where you’re at on your IBD healing journey, I hope you’ll start using soup to help you heal. It’s truly transformative. Happy soup making my friend.

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

Be well.

[37:42] 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 is not intended to diagnose, treat, cure, or prevent any disease.

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

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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?

Podcast: Play in new window | Download

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 18^th @ 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 18^th, 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 18^th. 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

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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

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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

Podcast: Play in new window | Download

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 3^rd party testing of their product. Look for labels like USP or NSF just to name a couple of the 3^rd 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

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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

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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 1^st’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 31^st—no exercise, bump on the log watching Netflix all day in your pajamas to Jan 1^st—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 1^st 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 1^st’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 1^st 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

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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

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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.