Living with gut problems such as Small Intestinal Bacterial Overgrowth can wreak havoc on our stress levels and mental health. Even though it can be difficult, it’s important to stay optimistic and try to live on the bright side of life. Ask any successful person to divulge the secret to winning, to meeting and exceeding goals, to feeling fulfilled and accomplished, and they’ll usually say that optimism is key. Optimism is what helps us deal with unexpected change, crushing stress, and inevitable disappointments. It’s what prompts us to learn from mistakes rather than feel defeated by them. Optimism doesn’t just make us feel happier, it also makes us more confident. Optimism helps us believe in ourselves and our ability to bring about a solution. We’re sharing ways to cultivate optimism and confidence into your own daily life.
- Focus on solutions, not on problems – If you find yourself obsessing about a problem, feeling negative, or experiencing self-doubt, change your focus by asking, “What’s one thing I could do differently that might make this situation better?” Replacing problem-focused thinking with solution-focused thinking immediately gives you a sense of forward movement, possibility, and hope — the foundations of optimism.
- Play a 30-second “movie” of your life daily – Create an imaginary movie reel of your ideal life, including specific details about how you look, how you feel, where you live, what you’re doing, what you’ve accomplished, and what your life is like. Set aside 30 seconds every day to play this movie in your mind. Set an alarm on your phone to remind you to do it. This simple mental training exercise will instantly boost your mood and transform the way you think about yourself, your potential, and your future.
- Find any improvement to the current situation – One way to practice optimism, be more positive in your thinking, and orient yourself toward success is to get into the habit of looking for any improvement in the current situation as a solution, no matter how small. For example, losing a half pound may seem small when your goal is 50 pounds, but it’s still movement in the right direction.
- Minimize obstacles to success – What kinds of distractions or obstacles routinely get in the way of meeting your goals? Is it your to-do list? Unproductive habits? Negative people or sabotagers? One of the keys to achieving optimism is to make steady progress, and that means limiting distractions. Figure out ways to avoid temptations in your life so you don’t deplete your reserve of discipline before getting priorities done. If you waste time on the internet, then don’t go online. If you have difficulty saying, “I’m busy” to friends, let their calls go to voicemail. Succeeding rather than failing keeps you optimistic!
- Conjure up an inner coach – Many of us are more confident and perform better when someone is cheering us on. Yet a part of being a successful person is being self-aware and accountable to oneself. One way to reinforce these traits is to conjure up a coach in your mind. Recall a role model who inspired and challenged you. When faced with a daunting task, ask yourself, “What would So-and-So do if she had two reports and only 24 hours to complete them?”
- Give yourself daily “done wells” – Get in the habit of recognizing “done wells.” Take a few moments every day to ask the question, “What have I done well today?” This simple gesture reinforces optimism on a daily basis. The answers accumulate and eventually help you develop self-confidence, which is extremely important for success.
- Nurture a happy body – A happy body helps you generate happy thoughts and emotions. Optimism is easier when you feel good. Factors that interfere with one’s ability to moderate a good mood and positive energy include: lack of sleep, depleted energy from poor eating and lifestyle habits, and too little exercise. If you have a big goal to achieve, “train” for it like a professional athlete. For optimal mental focus and performance, take a holistic approach to physical and mental health—sleep, rest, manage your stress, have a good diet, and get plenty of vigorous exercise.
Prepping for your Hydrogen and Methane breath test? Here are some friendly reminders to achieve the most accurate results and find your way onto recovery from Small Intestinal Bacterial Overgrowth.
- You must fast for 12 hours prior to the test. (Diabetic patients should consult with their provider prior to fasting to ensure this test is safe for them.)
- Plan on doing the test on a morning that you can dedicate four hours to testing.
- Do not insert your finger into the tube sampler — there is a sharp needle.
- Some patients may experience SIBO- related symptoms after drinking the test solution. These symptoms may last for up to 24 hours.
2 weeks before your test – Finish taking any antibiotics or antifungals. Do not undergo colonoscopy or barium enemas during this time (regular home enemas like Fleet are okay.)
7 days before your test – Unless otherwise directed by your provider, please avoid Proton Pump Inhibitors.
4 days before your test – Avoid all laxatives including Vitamin C and Magnesium.
1-2 days before your test – Refrain from all high fiber and lactose-containing foods. These foods can ferment in your gut and potentially cause false results. If you have constipation, please refrain for the full two days.
The following list of food options are acceptable for the preparatory diet.
- Baked or boiled chicken, fish or turkey
- Plain, steamed white rice (If you are on a grain free diet, please do not consume rice)
- Clear meat broth (no bouillon, bone/cartilage or vegetable broth)
- Fats/oils (ie: coconut/olive/vegetable oil, butter, lard)
- Salt and pepper
- Weak black coffee/tea (plain, no sweeteners or cream)
Eggs are a delicious and nutritious breakfast idea. If your diet doesn’t tolerate eggs, try egg whites and egg yolks separately. Some people don’t tolerate the egg protein in the egg white and some people don’t do well with the fat in the egg yolk. Testing each part separately means you can figure out what you tolerate and what you don’t, which might help you add a new food to your diet too! If you test both and still don’t feel like either is working for you, definitely keep them out and retest them again later. For those who tolerate eggs, they can be your best friend! ❤️🥚
Scrambled or fried eggs are an easy breakfast. For scrambled eggs, throw in some spinach (or other greens), leftover veggies, bacon or homemade sausage for extra nutrition and taste. Or make and freeze breakfast egg muffins in advance (there are tons of awesome, easy recipes on the internet for these.) You can also find pre-packaged hard boiled eggs at Costco or other grocery stores. Just make sure to review the ingredients to ensure there are no other spices or additives. Hard boiled eggs are great with a dollop of pesto, as tolerated.
Coffee and Tea Tips for the low FODMAPer:
If you’d like to enjoy a cup of coffee or tea, we suggest limiting within your own personal tolerance levels. For most patients, this is about 1-2 cups per day. The recommended best practice is to spread out with 1 cup per sitting, and begin gauging your tolerance from there.
- Low FODMAP tea options include: Black tea, white, green, peppermint tea, rooibos, buchu, honeybush, chai tea (made weak), dandelion tea (made weak.)
- High FODMAP tea to avoid while on the elimination diet: Fennel, chamomile, oolong.
- Low FODMAP coffee options: : Espresso & drip brewed coffee. If available, try using a French Press (different methods of preparation may impact the fibers in the brew – trial and error in preparation methods will help you find what works best for you!)
What to add to your tea or coffee?
- Select from cows milk alternatives to use in your cup of coffee such as almond, rice, coconut or hemp milk.
- Most (if not all) soy milk is high FODMAP, as it’s made with the whole soybean. The fiber in whole soybeans contain the FODMAPs. Finding soy milk made with only soy protein would be your best low FODMAP option.
- You could also try ordering a cappuccino “very dry” – foam only. If you find small amounts of lactose works for you, a dry cappuccino might work as the amount of milk in the final product is far less than in a latte.
- Note: Many coffee shop serving size options are huge! Opt for the small or tall size to keep your caffeine intake in check.
Sourced from: http://blog.katescarlata.com/2017/02/06/whats-cup-tea-coffee-options-fodmaper/
Halloween Safety Tips From The Canadian Red Cross
With October 31st right around the corner, we are excited to share these helpful tips from The Canadian Red Cross! It’s important to be mindful while preparing our children and families for a safe and enjoyable night of trick-or-treating.
- Costumes should be light-colored and flame resistant, with reflective strips so that children are easily seen at night. (And remember to attach reflective tape to skateboards, bikes, and even brooms, too!)
- Costumes should be short enough to avoid from tripping.
- Remind children to stay away from open fires, fireworks, and candles. (Costumes can be extremely flammable.)
- Use face paint rather than masks or things that will cover their eyes.
- Remind children to walk, slither, and sneak on the sidewalk – not on the street.
- Explain to children to stick to one side of the street for trick-or-treating, and then cross over with an adult (at a safe cross-walk) to trick-or-treat on the other. This will prevent running across the street numerous times.
- Remind children to always look both ways before crossing the street to check for cars, trucks, and low-flying brooms!
- Make sure to bring a flashlight, to see better and to be better seen.
- Plan a trick-or-treating route and share it with family and friends ahead of time.
- Trick or Treaters should travel in groups of at least 4 or 5. Groups with small children should always have an adult accompany them.
- Visit homes that have their porch lights on.
- Make sure children know to accept treats only at the front door; they must not get into vehicles, or enter the homes of strangers.
- Avoid eating any candy until your group has arrived safely at home, and an adult can check through it in brighter lighting. Candy with opened packaging should be thrown out. And a reminder that small, hard pieces can be a choking hazard to young children.
- If there are Block Parents on your street, make sure your children know where they are located.
- Set agreed-to boundaries with your Trick or Treating group. Explain the importance to your children of staying within these boundaries and being home on time.