9 tips keep Crohn’s in check:
*Quit Now: Smoking worsens Crohn’s symptoms so get help to ditch the habit.
*Break a Sweat: Exercise regularly to reduce flare-inducing stress.
*Get Guidance: Develop an eating plan with a registered dietitian who specializes in Crohn’s disease.
*Take Note: To identify problem foods, record what you eat and any symptoms that follow.
*Fight Fatigue: Lack energy? Ask your doctor about possible causes like medications or mood problems
*Shrink your plate: Eat smaller, more frequent meals to help prevent pain and cramping.
*Stay Active: Be sure you understand your drugs benefits, side effects and interactions.
*Be prepared: Compile your list of foods to avoid in case of flare.
*Get involved: Join the Crohn’s and Colitis Foundation to connect with others in your shoes.
Health Facts on Fruits and Veggies
*Asparagus is high in glutathione, an important anticarcinogen
*It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
*Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
*Avocados are rich in monounsaturated fat, which is easily burned for energy.
*An avocado has more than twice as much potassium as a banana.
*For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.
*You don’t need to eat bananas
for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
*Bananas are high in sugar,
so they should not be eaten if you have blood sugar problems.
*Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
*Green-tipped bananas are better for your health than over-ripe bananas.
*Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
*They also contain vitamins A, B-complex and C
*Beet roots are high in carbohydrate levels and should therefore be used sparingly
*Broccoli contains twice the vitamin C of an orange
*It has almost as much calcium as whole milk--and the calcium is better absorbed
*It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
*Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
*It also has antioxidant properties
*Celery is the best vegetable source of naturally occurring sodium.
*It is high in potassium.
*The high water content in celery makes it ideal for vegetable juicing.
*As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
*Cilantro may be useful to treat urinary tract infections
*Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
*They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
*Cilantro is a member of the carrot family
*Fennel contains the antioxidant flavonoid quercetin
*This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
*Fennel can be useful for indigestion and spasms of the digestive tract
*It also helps expel phlegm from the lungs
*Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
*Green beans are diuretic and may be used to treat diabetes
*A fresh bean should snap crisply and feels velvety to the touch
*Kale eases lung congestion and is beneficial to the stomach, liver and immune system
*It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
*It also contains indole-3-carbinol, which may protect against colon cancer
*Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll
*Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
*Sulfur compounds in onions help to detoxify the body.
*Onions aid in cellular repair.
*Onions are a rich source of quercetin, a potent antioxidant.
*To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed
*Parsley is useful as a digestive aid
*It helps to purify the blood and stimulate the bowels
*Parsley is an anticarcinogen
*It contains three times as much vitamin C as oranges, and twice as much iron as spinach
*Parsley contains vitamin A and is a good source of copper and manganese
*For a natural breath freshener, try a sprig of parsley
*Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
*They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been found
to have disproportionately high rates of cancer.
*Peanuts are high in fungus and, often, pesticides.
*They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio.
*The peanut is actually a legume, not a nut (which is why they are often roasted).
*Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
*Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.
*Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
*They also contain fatty acids that kill parasites.
*Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
*For maximum nutritional benefits, seeds should be eaten raw.
*Roasted seeds contain damaged fat that can lead to plaque in the arteries
*Radishes have antibacterial and anti-fungal properties
*They are a member of the cabbage family
*Radishes contain vitamin C, potassium and other trace minerals
*Grown in Egypt since at least 2780 B.C., radishes were originally black
*Sweet potatoes are an excellent source of carotenoid antioxidants
*They contain calcium, are high in vitamins A and C and contain thiamine
*Be careful: eating too many may cause abdominal swelling and indigestion
*Sweet potatoes are also high in sugar and therefore should be used sparingly
*Sweet potatoes are not related to the potato nor the yam--they are actually a member of the morning glory family
*Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
*Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the
jelly-like substance that surrounds the seeds)
*They also contain vitamin A and B-complex vitamins, potassium and phosphorus
*A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato
Zucchini (Summer Squash)
*Zucchini and other summer squash varieties contain vitamins A and C
*They also contain potassium and calcium
*The flavor of zucchini is best when it is less than six inches long
*Zucchinis can grow as large as baseball bats but have little flavor when they reach this size
Community Health Services of Union County, Inc.
Call Us: 704-296-0909
Eat Right this Year
Each January, millions of Americans make resolutions to eat more healthfully and lose weight, but many lose steam along the way. If you have trouble keeping your resolutions or meeting your goals, make this the year you create a solid plan that sets you up for success!
Start by Assessing Your Food Choices and Lifestyle
Keep track of what you eat and drink and how much physical activity you get so you can identify behaviors you would like to change.
One Large Goal can Seem Overwhelming
Break big goals into smaller, more specific goals, and include a list of realistic changes in your daily routine to achieve these specific goals. For instance, divide big and vague goals like "I will eat better" into smaller, more specific goals like "I will eat one more piece of fruit per day." Remember, while your goals should be challenging, they should also be reachable.
Make Sure the Goals You Set are Measurable
The goals must provide answers to "How much?" or "How many?" so you can easily review and track your progress. Evaluate your progress every week or two, and update your plan based upon your current progress or circumstances. Make sure you are giving yourself enough time to achieve each smaller goal so you are not discouraged if you haven’t met them.
Seek Help from a Qualified Health Professional
A registered dietitian nutritionist is your best source of reliable and up-to-date food and nutrition information. An RDN can also help you determine measurable and achievable goals, as well as a plan to help you achieve them and support along the way.