The IMAGINE Network Project

Earlier in the year I woke up at the crack of dawn with excited butterflies flying around my stomach. I got myself organized and then got in my car to make my way from Toronto to McMaster University in Hamilton.

As I sat in my car with the smell of exhaust coming from the traffic in front of me, the sound of the rain pitter-pattering on the roof and the radio on low, I practiced my speech and made sure I sat up straight as to not winkle my dress.

Once I arrived at McMaster, I found my way to the Farncombe Family Digestive Health Research Institute and sat in the green room with a few doctors, researchers and Canada’s Minister of Health – Jane Philpott – awaiting for the event to begin. Once 9:30 a.m. came around, we made our way to the atrium and sat alongside various researchers, doctors, health organizations and members of the press. On March 31st I was part of a national research announcement as the lead patient representative for a multi-million dollar McMaster patient oriented research project called the Imagine Network, which stands for Inflammation, Microbiome and Alimentation: Gastro-intestinal and neuropsychiatric effects.

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Myself and Dr. Paul Moayyedi

Did you know that over 20 million Canadians suffer with digestive disorders?

The IMAGINE network project will be researching and developing innovative therapies for irritable bowel syndrome (known as IBS) and inflammatory bowel disease (known as IBD, which include Crohn’s disease and ulcerative colitis) to better understand the brain-gut connection and the role diet has on digestive diseases. The researchers on this project believe IBD and IBS are caused by an immune response to disturbances in the gut bacteria – brought on by diet and neuropsychiatric effects, like anxiety and depression. Therefore, patients will play a large role in helping to shape the outcomes of this research.

I myself am one of the 20 million Canadians with a digestive disorder. In 2008 I was diagnosed with Crohn’s disease, one of the two diseases categorized under IBD. It’s an auto immune disease that can affect any part of the gastrointestinal system. Along with Crohn’s, I also have symptoms of IBS, which is a non-inflammatory, functional disorder of the colon. When I was first diagnosed I had no clue what Crohn’s was – neither did most of my family or friends. I was also in my first year of university and felt incredibly alone with the diagnosis. Not only did nobody know what Crohn’s was, but it isn’t a disease that people really like to talk about.

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The Honorable Jane Philpott, Myself, Filomena Tassi and Dr. Paul Moayyedi

At university I would see support groups for students with diabetes, anxiety and other various health concerns, but there wasn’t anything for students with digestive issues. The more I talked about my diagnosis, the more people I came across who had some sort of a digestive issue – or who know of someone with one. It was then that I realized I had to step up and organize a digestive disorder support group at the university. That was my first step in becoming an advocate for digestive health. Now, eight years later, I had the privilege of helping shape the research proposal, which was accepted by the Canadian Institute of Health Research and I had the honour of standing in front of hundred of influential people, to explain the importance of this research for Canadian patients.

As a patient, I can vouch for the importance of better understanding the role that the brain has on the gut and vice versa. When I’m feeling anxious, nervous or stressed, my gut will react and when I’m having a flare up or my IBS is acting up, I will feel anxious. I’m also a huge believer in the role diet plays, because for me certain foods elicit a flare up with my Crohn’s – gluten being a big HUGE trigger.

For the next five years I’ll be working alongside the lead researcher of this project, Dr. Paul Moayyedi, Director of the division of gastroenterology at McMaster University and Dr. Stephen Vanner, Director of gastrointestinal disease research at Queen’s University, along with many other gastroenterologists in Canada and various patients.

It’s a very exciting time in digestive health research. Taking the time to better understand the role that bacteria plays and the connection of the brain and gut are huge strides forward into hopefully finding a cure for IBD and IBS.

Watch below to listen to myself and Dr. Moayyedi provide an overview of the network and an appreciation for receiving the funding.

For more information on this exciting research, check out the Canadian Institute of Health Research’s informative article here.

#Glutened

Glutened

As careful as we can be when it comes to avoiding gluten, sometimes the inevitable happens and gluten creeps up in some way or another.

There have been a few incidences within the past month where gluten has crept into my diet accidentally, and I end up paying the price with a flare up of my digestive issues.

Pain and bloating are the main symptoms (along with a few others, like a foggy feeling) and I also feel exhausted for days. Gluten definitely isn’t my friend!

When I get ‘glutened’ these are a few of my go-to healing methods.

They’re also helpful if you’re suffering from indigestion, are bloated or are just experieincing stomach discomfort.

  1. A heating pack. Once gluten hits, my stomach tenses up – almost like a ‘Charlie horse’ but with more pain. I find that heat helps the muscles relax. Right now I have an ‘aromatherapy’ scented, microwavable pack that has lost all scent and just smells like burnt popcorn. Comforting but smelly.
  2. A nap. I get so sleepy and sore that the only thing I find bearable is sleeping it out.
  3. Two extra strength tylenol every four hours…it helps ease my pain substantially.
  4. Peppermint tea.
  5. Child’s pose or lying on my back and bringing my knees to my chest.
  6. Have you heard of the ‘I Love You’ baby massage technique to give babies with colic? Try it on yourself, it’s very comforting. It may seem silly, but massaging your own tummy helps to relieve some of the pain.

When you’re experiencing stomach discomfort, what do you find helpful?

*Disclaimer. I am not a medical professional. Always consult your doctor. 

Positive Energy in 2016

Well, we’re into the second week of 2016 – Happy New Year!

This year is an exciting one for me – I get to marry my best friend and the love of my life :). September is the big month for us and our planning is going great!

I know you don’t have to wait for a new year to begin new resolutions or new goals, but it does feel refreshing to start off on a fresh foot in a brand new year.

I usually take the first week of a new year to think about the things I want to focus on in my life and make a plan as to how I’m going to ensure I follow my plan.

This year I’ve set out intentions to improve my mindfulness, practice yoga as much as I can, eat foods that make me feel great and surround myself with positive energy.

I’m all about energy. Whether it’s in the form of food, people, fitness, location or work – if it doesn’t feel good, I don’t want to be around it.

Sometimes negative energy is inevitable though – there may be a co-worker who bothers you, a long to-do list of items that you can’t avoid (but wish you could), or not enough time to get that ‘feel-good’ workout in. The good news is that you can balance those negative energies with positivity. A good workout, a few deep breaths during the day or even a cup of tea (or glass of wine) can help you relax and de-stress from any frustrations or negativity you felt during the day.

A few things that I love to use or do to help me become more mindful and balance out the negative energies in my life are things that I have aimed to use more of in 2016 – they me feel happy, relaxed and quiet my mind. Below are just a few:

Number one on the list is my nebulizer (which I wrote about yesterday).

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It’s the BEST invention and my new obsession.

I don’t know how I lived without aromatherapy until a couple months ago. The AromaGem Ultrasonic Nebulizer by Saje Natural Wellness is a heat-free, oil diffuser that acts as an air purifier and humidifier. It puffs out a soft mist of healing essential oils into the air, along with negatively-charged ions that help to clean the air of allergens and bacteria…pretty cool eh?

It’s super simple to use and on the intermittent cycle (puffing out air every 10 seconds) lasts around five to six hours. There are a variety of Saje oils that can be used and each oil comes with various benefits.

My favourite oils are Yoga, Immune and Refresh. To read more about my favourite oils and a review of the ‘Best of Saje Deluxe’ blends, click here.

My next stress-busting item that I’ve been loving since the summer has been my Himalayan salt lamp. It is super relaxing and apparently it helps to neutralize the “electro-smog” in the air to reduce allergens, irritants and create a soothing atmosphere full of negative ions (just like the nebulizer). Whether it does so or not, it’s still relaxing. I love the warming light it exudes and it’s the perfect element to my yoga and mediation practice. It also makes a room feel inviting, relaxing and comforting. I got mine at a health food store – most wellness stores carry them, including Whole Foods.

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See the photo in the corner?…that’s my fiance 😉

One of my newest favourite shower additions is the Eucalyptus Mint OGX shampoo and conditioner. It Screen Shot 2016-01-11 at 10.28.03 PMmakes the shower smell like a eucalyptus steam room and makes my scalp feel tingly and refreshed – I love ending my day with this before I get into bed! The conditioner is especially amazing.

Next on the list is my honey, lemon, cinnamon hot water in the morning. I boil water and add half of a freshly squeezed lemon, a tablespoon of honey and a pinch of cinnamon. It’s feels so refreshing and warms up my whole body. It makes me feel great and I love starting my morning sipping on it.

Screen Shot 2016-01-11 at 10.28.25 PMBecause I can’t take my nebulizer to work, I love spritzing the Saje ‘Arrive Revived’ mist around my desk when I need a boost. Although it’s intended for ‘jet lag and travel’, it still does the job of boosting my energy and helping me de-stress while I’m at work.

Lastly is my meditation practice. There are no props required, just a quiet room and the intent to focus on yourself for however long you wish. I was introduced to the practice of meditation last winter and it seriously changed my life. The skills I’ve learned from it have helped me learn to ease my mind in times of stress, anxiety or just daily life and have made me love myself for who I am.

The best tip I learned for meditating was that your mind doesn’t have to be 100% quiet. Unless you’re a monk or an experienced meditator, it’s very rare to kick out all the chatter that goes on in your head. As long as you can focus on breathing, a positive intention and recognize what thoughts linger into your mind as you practice your meditation, you will be fine.

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I like using this book to guide my meditation practices – there a bunch of ideas to give you meditation inspiration. There also a bunch of great YouTube sites that can take you on a guided meditation.

I’m so excited for 2016 and I also have lots of great things planned for the blog!

What are you excited for in 2016? What are your resolutions and goals?

Saje Natural Wellness – My Newest Obsession

A few months ago when I was visiting a friend in London (ON), I walked past a store called Saje – the smell emitting from the store was what lured me in. When I walked in, I learned all about their nebulizers and the benefits of essential oils and aromatherapy…but I ended up walking out empty handed as I wanted to do some more research.

A few months passed and to be honest I had totally forgot about Saje…that was until I saw a fellow blogger post something about her nebulizer. I did more research and couldn’t help but buy one for myself.

I purchased the AromaGem Ultrasonic Nebulizer in chrome (it was the least expensive and I thought the most stylish). It’s super simple to use and it acts as an air purifier and a humidifier. The nebulizer is heat free and very safe to use – once it runs out of water it stops automatically. By a simple push of the button, the machine turns on and puffs out a soft, waterless mist of essential oils, beneficial and healthy to breathe in. I usually put my nebulizer on the intermittent setting, it puffs out mist (which is not wet at all) every 10 seconds. The website says it lasts around four hours, but mine lasts about five to six hours before I have to refill it.

Saje AromeGem Ultrasonic Nebulizer

All of the essential oils by Saje have various benefits to them. My favourites that I’ve come across are Yoga, Immune and Refresh.

Yoga truly smells like a yoga studio – it reminds me of a spa and totally relaxes me. It is meant to ‘bring balance to your day, and practice and creates an intention of loving kindness’ – just like yoga is meant to do. It has notes of lavender, grapefruit and neroli and it definitely feels grounding. My favourite time to use it is after work. You know those ‘on-the-go’ days where you feel like you haven’t really stopped? After putting my nebulizer on with Yoga, I feel like I can breathe and forget about my busy day.

Immune is my second favourite (so far) – the name (just like ‘Yoga)’, does and smells exactly as it sounds.  It provides an immune boosting experience and cleans the air of bacteria and virus particles. It’s super uplifting, and the air in the room feels cleansed and cool. I love turning it on before bed or during the day – the scent of eucalyptus, and peppermint makes my mind, and body feel refreshed and pure.

Refresh is like a breath of fresh air. It has notes of peppermint, spearmint, lemon, and eucalyptus and it’s supposed to “sharpen focus and keep your train of thought on track”. I haven’t used this while I work at my desk, but I do find it very invigorating and cleansing. It just makes you feel ‘refreshed’.

Refresh is also part of the ‘Best of Saje Deluxe Diffuser Blends’. The diffuser blends in this set include (and are ordered by my favourite to least favourite – Refresh being number one):

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Rain forest: it smells like a rainforest. It has notes of pine, fir and mint. I like the earthy scent it brings into a room and it helps to clear the mind and make you feel grounded.

Exhale: very similar to Refresh. It has minty notes and is meant to clear the mind, and body to help renew and fresh. It’s great to have by your yoga mat as you practice your downward dog or meditation.

Liquid Sunshine: perfect to give you an energy boost. It certainly smells like every citrus fruit in one bottle – almost good enough to drink. It’s great to have on in the morning when you need to wake up, or even during the middle of the day for a boost.

Tranquility: is very peaceful and relaxing. You don’t need a lot of drops in your nebulizer as it’s very strong. You can smell notes of lavender and chamomile – it’s perfect to have on before bed.

Spa Spirit: my least favourite (I don’t like it at all)…although I thought the name would definitely make it my favourite. It’s apparently meant to bring a “healing, spa-like atmosphere in to your home” but I find it very sweet and pungent smelling. Everyone has their own preference in scents, but quite honestly this one gives me a headache.

*On the note of headaches…I’m very sensitive to fragrance. I get an immediate headache and the feeling of a drop in blood sugar when I don’t like a certain scent. These diffuser blends are 100% natural and don’t contain artificial fragrances – I am perfectly fine with them and they don’t make me react at all. 

I am just obsessed with Saje. They make an amazing product and the best thing is that they’re Canadian! I turn it on whenever I can – when I’m reading a book, watching TV, practicing yoga, blogging, or just hanging out.

I already want to buy a second nebulizer and am always browsing on their website to learn more about their various blends – I can see myself filling every room in my home with a nebulizer…

Stay tuned for more Saje reviews – I know it will be a favourite on the blog!

Saje was kind enough to send me product for review, and as a disclaimer, everything I review and write about is a product I truly love. 

Gluten Free at University

It is back to school season, and for many, the beginning of a university/college career. For most first year university students, the majority are living on campus in residences. Having a gluten free diet while living in residence can sometimes be difficult, challenging and options can be restricted. However, many universities are more aware of the increase in gluten allergies/intolerances and are becoming better accommodating to those who need alternatives.

As I went through my university career I began noticing more and more gluten free alternatives popping up around campus. It was so nice to see, and it got me very excited (I was also very happy for first year students who could eat more freely). However, options were still limited and most days I would just pack my own lunch and snacks.

As I have gone through university with a gluten allergy, I have been able to come up with a list of tips, ideas and suggestions on how to be gluten free on campus.

Living on Campus Gluten Free Tips

– Keep snacks in your residence room (gluten free granola bars, fruit, nuts/seeds, gluten free coolies, popcorn, soup, baby carrots)
If the campus does not have gluten free bread, keep a loaf in your mini-fridge and bring a couple slices to your favourite sandwich place. *Make sure to ask the staff to have a clean surface for making your sandwich, avoiding cross contamination with knives and toasters and to put a new pair of food handling gloves on. *As GF bread expires quicker than wheat bread, look for half loaves in the freezer section of your grocery store – O’Dough’s carries half loaves.
Make a call to hospitality services to ask what meals and menu items are gluten free. Some university’s may already be accommodating in listing what is gluten free and what is not, others may become accommodating if you just ask.
For gluten free breakfast ideas: bacon, eggs, fruit, yogurt, cottage cheese. Bring your own bread to spread some peanut butter/jam/butter on. *Make sure you do not cross contaminate by using the toaster. Some cafeterias may have a separate gluten free safe toaster. Ask the kitchen or hospitality services to look into getting one if they don’t.
For gluten free dinners: rice, grilled chicken, grilled fish, steak, roast beef, turkey, veggies, protein packed salads, omelettes. Stay clear from any breaded dishes. Scalloped potatoes may contain flour – ask the kitchen staff.
Be careful of stirfrys – they may contain soy sauce of hoisin/teriyaki sauce which contains gluten
If the cafeteria doesn’t already have a gluten free pasta option, bring your own uncooked pasta in a baggie and ask the cafeteria to cook it for you. (*Ask to cook in a clean pot with fresh water – not contaminated by previously cooked pasta).
 Chillis may contain flour, double check with chef.
Make sure soups do not have broth contain gluten (*ask)
Smoothies make great snacks – many snack bars on campus offer smoothies (beware of boosters/protein powders, they may contain gluten. Double check with staff and ask to review ingredients).
Bring your own gluten free tamari/soy sauce to the cafeteria to use for bland stirfrys or rice dishes

Living off Campus Gluten Free Tips

Gluten free grocery shopping as a student can be very pricey and hard on your wallet. You will notice when grocery shopping with friends that their bills will be much less than yours if you are stocking up on gluten free bread, gluten free cereals and gluten free cookies. Gluten free bread is usually 4x the amount of wheat bread (especially if compared to no-name or “Wonder” bread). Although it is fun to have gf cookies and cereal on hand, it is not always necessary. You can find ways around to curb your sweet tooth or replace the $6 cookies for a dollar chocolate bar, such as Aero chocolate bars or M&Ms (which are both gluten free). If you want to cut back on buying pricey gluten free loaves, you can use rice cakes to make an open faced sandwich or lettuce leaves to make a healthy sandwich alternative. Sometimes mixes can be cheaper than the pre-packaged items, such as a gluten free cookie mix or gluten free brownie mix. Quinoa, rice and no-name gluten free pastas are the best gluten free carbohydrates to have on hand – all three are versatile and can be made into many different dishes. Most rice crackers are now gluten free, and they are typically the most inexpensive gluten free cracker, ranging from $1.99-$2.99. Certified GF oats can be expensive, but they are worth having for breakfast – eating them every so often and mixing up your breakfast choices can keep them lasting for weeks.

Gluten Free Snacks at School

Gluten free granola bars are always a great snack to have in your school bag or purse, Glutino Breakfast Bars and Enjoy Life Chewy Bars are my two favourite brands, and surprisingly I don’t find too much of a price difference between gluten free granola bars and “regular” granola bars.  There are gluten free pretzels (Glutino Pretzel Twists), however they are about 3x the price of wheat pretzels…but, they are totally worth the pretzel treat. Baggies of cut up veggies and fruit are the cheapest snack to have on hand, along with rice crackers and cheese slices. Making a bag of popcorn in the microwave the night before and putting some in a ziplock bag is also a great snack to munch on in a lecture. Yogurt is definitely (or almost always) gluten free, and is a healthy, calcium rich snack (also a great breakfast food).

There are so many gluten free alternatives. Knowing what foods to have on hand is key and a gluten free diet definitely takes more planning and thinking about then a non-gluten free diet. The best advice when living on campus and eating in the cafeterias is to ask the chef’s and kitchen staff what is and what is not gluten free. Luckily being gluten free present day is not as hard as it used to be 5-10 years ago, it is actually starting to become very normal.

Guide to Restaurants

Going out for meals is a huge social activity, but can be quite hard for those who have food allergies/intolerances.

At the beginning of my new life being free of dairy, corn, sugar, I found it so frustrating to eat out. I would tell the waiter, no butter or oil (in case it was corn oil), then he would come back and the veggies would be smothered in butter. So, I would have to send it back…or I would eat it not really knowing and go home feeling sick.

Because I felt sick so much in the past, going to restaurants made me feel even more anxious because I was afraid that the kitchen wouldn’t listen to me or take my issues serious enough. Therefore I tried to avoid them as much as possible. I wouldn’t go out with friends to eat out and we would hardly ever go out as a family. If I did go out to a restaurant and explain to them what I couldn’t eat, even if they did make it right, I usually went home feeling sick anyway because I would get myself so nervous.

Now that I have gone gluten free, eating out is the hardest it has ever been. But I have realized that I can’t just say I have an intolerance to dairy or gluten, I have to state that I have an allergy. When you tell a restaurant that you have an allergy to a food, they take the highest precautions in the kitchen, as they wouldn’t want to be liable for anything.

Before going out to restaurants, I will call ahead to inform them of my allergy and if they would be able to do a simple grilled chicken, with steamed vegetables and rice. Usually the answer is yes.

I have found that at big chain restaurants, like Casey’s or pub style places, all of their food is already prepared, so asking for a plain grilled chicken is out of the question, as it has already been marinating for quite a while. I recommend going to smaller chain or independent restaurants…but make sure to call ahead first!

Once you’re at the table, tell your waiter/waitress your situation and just double check that they have your order correct. If you’re at a restaurant that has gluten free, dairy free or vegan options, then you should be fine…but it doesn’t hurt to double check.

If your food comes to the table, and you have a feeling that maybe your veggies have butter mixed in them…ask someone to try them for you…if they do taste like there’s butter on them, don’t hesitate to tell the waiter and ask to have a new plate. Yes, it’s a hassle…but what isn’t your health a little more important?

Before I go out to a new restaurant, I also check online to see if the menu is posted. In most cases it is, and in most cases there is nothing on the menu that I can have. That is when I will make up my own menu item: plain grilled chicken, steamed veggies w/ no butter and rice. The kitchen is happy to provide.

If you are invited out to a social gathering at a restaurant, and there is no way that you will be able to have a different menu item, eat before hand and just order a tea or a simple garden salad. Sometimes I will do that.

In the past I would always feel so self conscious doing that- thinking about what people would think of me because I wasn’t eating…but then I realized that if people are wondering…then they can just ask me why I’m only drinking tea!

Restaurants want to make their customers happy, and they want revenue, especially in this economic time. So, don’t feel hesitant to make up your own menu item, it really isn’t a hassle…and it’s just something simple that probably takes less time then one of the items on the menu.

Nowadays there are many restaurants with gluten free, dairy free, vegan options beside the menu item. There are also separate gluten free menus at some restaurants. There are even full out gluten free restaurants that I am yet to try!

There are so many people with food allergies these days, that restaurants have to accommodate. So do not feel afraid to eat out, and be assertive when ordering!

 

Visit to the Naturopath

Yesterday was my second visit to my new naturopath, and it was a great! The naturopath told me that she truly believes one can heal them selves of Crohn’s through diet and supplements…all naturally! I believe this 100%, I am all for going the natural way, and I see that it is true to become symptom free through diet when I read about Meghan Telpner’s journey from Making Love in the Kitchen and Ashley Gibson’s from Dancing Through Life. The two of them are both in remission all because of the foods they eat and the way they live.

After a great hour talking with the naturapath, I left with more knowledge and a few vitamins and supplements:

Ultra InflamX: This protein powder is especially designed for those with IBD, as the protein in it is already digested (which doesn’t stress the digestive system to break it down). There are a bunch of vitamins, minerals and ingredients that help soothe and heal the digestive tract, like rosemary, turmeric, ginger and glutamine. It is also packed with calories (which I need)! The Ultra InfamX was pretty expensive, but it is meant to help with the healing process. For now I will take this powder every day until it is all empty (for about a month) and hopefully I will see improvements. Whenever I am in a flare up, this protein powder will help with the healing of the digestive tract. I haven’t tried it yet…I was going to for my snack but the colour sort of made me loose my appetite…it’s neon yellow!

Floravit: A yeast and gluten free iron formula with vitamins. Right now my iron levels are low, so this will help boost them. It’s a liquid formula and I’m supposed to take 20ml/day.

Saccharomyces boulardii: Live yeast, packaged in capsules, it protects the gut from bad bacteria’s and alleviates diarrhea caused by Crohn’s disease.

Methylcobalamin: B12 lozenge that dissolve under my tongue (which I’m doing right now…it tastes likes cherry (yum)!)

Acidophilis: which are friendly bacteria to help re-colonize good bacteria in the gut.

The one bad thing that came out of the appointment was yet another thing to restrict from my diet….all things sweet…that means fruit! No fruit for two weeks!

I’m still having unnecessary symptoms daily, so she thinks that it could be possible that there is still something in my daily diet causing this. There wasn’t really much else to eliminate though, as gluten, dairy, refined sugar, corn, soy, tomatoes, citrus and chocolate are all already eliminated…which leads to the experimentation of taking out fruit.

Gluten and dairy free I can handle, as there are so many substitutes…but fruit…eek, I feel like I may have a bit of difficulty with this one. Fruit makes up so many of my snacks. It’s only for two weeks though, so I guess it could be worse right?

What are some of your fruit-free snacks?

Exercise and Flare-ups….(and Apple Cider)

Firstly I just wanted to bring up flare-ups related to exercise.

Every time I push myself to hard in a workout, I find my self stuck on the couch afterwards, and not from sore leg muscles, but because my gut is in a painful knot.
When this began happening, I was always wondering what was causing my flare-ups, but than I put two and two together, and realized that my workouts were causing me pain.
When I saw a holistic doctor in Florida, she told me that working out can cause flare-ups…I can’t remember all of the scientific reasoning behind this, but I really wish I had remembered so that I could share it with you all.
Since February (after seeing the holistic doctor) I started to workout more lightly, and found that I wouldn’t be coming home with annoying pain in the tumtum.
Now today after 20 minutes on the elliptical and a class called Body Flow (which incorporates tai chi, yoga and pilates) I have found myself stuck in a horizontal position on my bed watching ET (that would be Entertainment Tonight…not the extra-terrestrial) and blogging about this annoyance. I didn’t even think I worked out to hard…but maybe I just didn’t realize it at the moment, as I was feeling pretty good going into it.
Does anybody else get flare-ups from working out? Any tips?
On another short little note…I bought my first jug of apple cider of the year!
The taste of warm apple cider gives me so many memories of fall…it’s just so festive!
I usually drink it with a stick of cinnamon, but I had no cinnamon sticks today. Instead, I sprinkled a little bit of ground cinnamon in the drink, I think that may have just replaced the usual cinnamon stick.
Mmmmm mmmm good!
What are your fall favourite foods?