Small intestinal bacterial overgrowth Q&A

First_aid_sq Ingredient1, a fun mobile food app, asked me to identify and comment on a “tummy upset” that I felt all of their readers should know about, and I chose small intestinal bacterial overgrowth (SIBO).

SIBO, a major contributing factor to IBS, occurs when excessive amounts of bacteria end up in the small intestine, where it doesn’t belong. These bacteria can contribute to a variety of gastrointestinal symptoms, notably gas, bloating and irregular bowel movements.

To learn more about SIBO and how it might be playing a role in your GI condition, check out the feature “The Tummy Stressor You Need to Know” at ingredient1.

Minimize GI symptoms with good posture

First_aid_sqThere are many reasons why I look forward to the weekends, and the NY Times Sunday crossword is one of them. I usually flip to the end of the magazine ignoring what’s in between (then I look at the puzzle for five minutes before being reminded that I am not particularly good at crosswords).

At any rate, this past week I decided to flip through the pages of “The Work Issue” and stopped at a spread of photos of working men and women eating their lunches at their desks, an occurrence apparently referred to by social scientists as “desktop dining.”

I love learning about what people eat, but what stole my attention in these photos was how these people were eating. In most cases they were hunched over with their necks forward and their heads up.

As a nutritionist specializing in gastrointestinal issues, I’ve learned that how you eat is as important as what you eat.

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Quick and Easy Lentil Salad

Dish PlatterThe United Nations General Assembly has declared 2016 the “International Year of Pulses.” Pulses are a sub-type of legumes and include familiar foods, such as chickpeas and dried peas, as well as less-familiar species, like Bambara beans. Pulses are very healthy for us and for the environment. Plus, they’re super versatile, inexpensive and delicious.

In honor of these edible seeds, here is a recipe for a quick, easy-to-make nutritious lentil salad that is vegan-friendly and quite flavorful.

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No time for veggies? Check out CleverFoodies Scramble

carrotOmelets, frittatas and vegetable scrambled eggs are a few of my favorite go-to weeknight meals.  I’ll usually add some fresh greens, like spinach or chard, and my husband and I have a pretty well-balanced, inexpensive, healthy dish.  When I suggest these ideas to my patients, they often grumble that the greens spoil too quickly or they’re too hungry by the time they get home to wash, dry and cook vegetables.

As luck would have it, I stumbled upon a new product by CleverFoodies called “Scramble” at my local grocery store.

Scramble is “an all natural mix-in of vegetables, herbs, and spices, purposely concocted so you can prepare fast and delicious scrambled eggs, omelets, and frittatas.”  They come in three flavors, including Leafy Greens which contains diced spinach, kale and broccoli rabe along with tomato, oil, herbs and spices.  I made a “Leafy Greens” frittata last week in about 10 minutes from start-to-finish (excluding the time it took for the oven to warm up), and it was pretty delicious.

Besides being healthy, tasty and easy, CleverFoodies Scramble is a great option for people who want to eat vegetables but have a tough time tolerating too much roughage.  These greens are finely chopped and soften during cooking so they should be fairly well tolerated even on lower roughage/fiber diets.

Of course my first choice for nutritious and delicious vegetables is fresh from a local farmer’s market, but I expect that I’ll purchase another container of CleverFoodies Scramble in the future when I want something healthy in a pinch.

Protein, the building blocks of life

chopThe new dietary guidelines came out last week recommending that teen boys and adult men eat less meat, poultry, and eggs and eat more vegetables.
Many of us could likely benefit from this advice since most Americans eat twice as much protein than we actually need.

Like carbohydrates and fat, protein is an essential macronutrient, meaning that our bodies require it in large amounts. Protein is as necessary to us as the air we breathe. Yet, it’s misunderstood by many.

Here’s what you need to know about this life-sustaining nutrient.
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Tips for keeping New Year’s resolutions

carrot I recently read that less than 10% of Americans who establish New Year’s resolutions actually stick to them.  Below are three of the most popular health-related resolutions and tips for keeping them.

Resolution: Lose weight

Keep a food diary.   Studies have shown that people who record what they eat are up to two times more likely to lose weight.  Make sure to write down what you eat when you’re eating instead of waiting until the end of the day.

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Cherry juice helps ease sore muscles after exercise

drinkIn honor of the NYC Marathon this past Sunday and the 50,000+ runners with stiff legs this week, here are the results from a few studies featuring the positive effects of tart cherry juice on aiding the recovery of sore muscles.

Note that in all studies, participants consumed cherry juice for a few days before and after exercise. Perhaps something to consider for the next big race?

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