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Living On The Brighter Side

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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!
  5. 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?”
  6. 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.
  7. 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.

Sourced from: https://www.mindbodygreen.com/0-7949/7-ways-to-become-a-more-optimistic-person.html

What’s In Your Cup?

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/

Living Life To The Fullest with SIBO

There are ways to focus on the positivity in your life rather than feeling completely defined by your sometimes difficult to control GI Tract, and live a much fuller and happier life.

  1. Start each day with gratitude and a fresh start. Perhaps create a gratitude journal in which you write what you are thankful for each morning or in the evening. This could include a list of people who support you, a SIBO-friendly recipe you tried, a favourite memory, or how far you’ve come in managing your health.
  2. Set goals for working out, relaxing, seeing friends, travelling, and other activities that make your heart content. Downtime is essential too, so include jotting in “DOWNTIME” as a reminder not to overbook yourself.
  3. Eat the foods you love. Even on a specific diet, try to modify your favorite foods to suit your intolerance needs. There are even low FODMAP versions of brownies, since we all deserve a treat.
  4. Listen to your body. When you are tired, rest.
  5. Think positive! Focus on healthy and healing thoughts each day. What is working well in your life right now? And if it’s not working, start a plan B, C, or D with your healthcare team. Don’t keep trying the same thing and expect different results.
  6. Take a break from your everyday routine. If you can take a warm, essential oil bath at noon, take a bath at noon! Watch a movie on a Saturday morning. Get a new book and read on a comfy chair with a cozy blanket and a cup of your favourite tea. Meditate. Play your favourite music. Light that special scented candle. Do things that relax you whenever you can. Say no without a need to provide a reason why.
  7. Be honest… to doctors, dieticians, family, and friends. It is important to have a trusting team that knows your symptoms, even the embarrassing ones to help guide you to good health.

 

Content sourced from: http://blog.katescarlata.com/2017/11/17/10-tips-for-living-life-to-the-fullest-with-ibs-or-sibo/