The Facts about Irritable Bowel Syndrome and

Inflammatory Bowel Disease

Have you or anyone you’ve known ever complained of diarrhea, constipation, or abdominal pain for day on end? Individuals who suffer from either Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD) battle these symptoms frequently. One in five Americans has IBS-related symptoms and approximately 1.4 million people suffer from IBD each year in the US. If you haven’t already encountered a person dealing with IBS or IBD-related symptoms, chances are you will.

What is IBS?

IBS is classified as a functional gut disorder caused by an alteration in the function of the intestine without the presence of a structural or biochemical abnormality. While IBS can cause quite a bit of discomfort with symptoms such as cramping, abdominal pain, bloating, constipation, and diarrhea, the intestines will not be permanently damaged. IBS is more common in women, lower socioeconomic groups, and in people under the age of 50. People with IBS may be more sensitive to stress, large meals, certain foods, medicines, caffeine, or alcohol compared to other people. Fortunately, symptoms can be managed through medication, stress management, and dietary intervention.

What is IBD?

IBD is an autoimmune inflammatory disease of the digestive tract. Excessive inflammation can cause damage. IBD is more common in men and people between the ages of 15-30 years of age. There are two major types of IBD: Ulcerative Colitis and Crohn’s Disease.

Ulcerative Colitis: The inner lining of all or part of the large intestine becomes inflamed. Symptoms include diarrhea, cramping abdominal pain, severe urgency to have a bowel movement, nausea, and fever. Complications include deep ulcerations, rupture of the bowel, severe abdominal bloating, and an increased risk of colon cancer.

Crohn’s Disease: Any part of the digestive tract can be affected. The inflammation of Crohn’s disease can extend through the full thickness of the intestinal wall. Symptoms include persistent diarrhea, cramping abdominal pain, fever, and rectal bleeding. Ulcers can develop and blockages from swelling and scar tissue can occur within the intestines.

Nutrition-Related Concerns for IBS and IBD

Nutrient deficiencies are common in people with both IBS and IBD. Dehydration can also be of concern. Due to a lack of appetite and other IBS and IBD-related symptoms, many people unintentionally lose weight and may become underweight or malnourished. For children, growth may be affected and puberty delayed.

Nutrition Recommendations for IBS and IBD

First and foremost, it is important that a person experiencing IBS or IBD-related symptoms seek medical advice from a physician. Symptoms, food sensitivities, and nutritional needs will vary from person to person. A Registered Dietitian is a valuable resource for people with IBS and IBD. A Registered Dietitian can develop a diet to manage symptoms while meeting nutritional needs.

Other nutrition therapy tips include:

• Keep a food journal to identify food sensitivities
• Drink 6-8 cups of water per day to prevent dehydration
• Eat 4-6 small meals daily
• Consume foods with prebiotics and probiotics such as yogurt with live active cultures or kefir
• For IBS specifically, meals and snacks should be consumed on a regular schedule. Fiber intake should gradually be increased to 25-35 grams per day. A low-fat diet may also help reduce symptoms.
• For IBD, if symptoms are present low fiber foods are recommended. When symptoms are not present, fiber intake should gradually increase.

Popular Diets Associated with IBS and IBD

The internet is full of nutrition misinformation that can be misleading and potentially harmful. Many diets associated with IBS and IBD will recommend eliminating certain foods from the diet. Examples include the FODMAP, Paleo, and Specific Carbohydrate diet. It is important to remember that each person has unique nutritional needs and food sensitivities. If you have concerns or are interested in an IBS or IBD-related diet, talk to your doctor and a Registered Dietitian.

Alexandra Moyer

Penn State Dietetic Intern

Lancaster County Extension



Asparagus for the Curious

Can you name the vegetable that is a member of the lily family and takes 3 years before harvesting?  Under ideal conditions, these stalks can grow 7 to 10 inches in twenty-four hours.  Give up?  Asparagus.

A prized springtime delicacy, asparagus spears start from a crown planted in sandy soil, taking several years to develop a sturdy root system. The spears break through the surface during the spring and early summer months and grow vigorously for weeks, depending upon the region and growing season.

Asparagus is a nutrient-dense food that contains folic acid, potassium, fiber, vitamin B6, vitamins A and C and thiamin. An average serving of five spears has just 20 calories.  A one pound bunch of asparagus, about 12-15 spears typically serves 2 to 4 people. The number of servings may vary, depending on size and menu selection as side dish or main course.

When choosing fresh asparagus, look for firm spears with compact, closed tips. Select bright green spears that are similar in size so they cook evenly.

Some cooks and gardeners prefer larger asparagus spears, while others reach for slim, slender stalks. It’s a matter of personal preference. Select the size asparagus which works for your cooking method. Thicker spears are ideal for barbecuing on the grill or roasting in the oven. Thinner spears can be cut on an angle and added to a vegetable stir fry recipe.

Asparagus spears have a natural breaking point. To trim, simply hold the woody stem end in one hand, with the pointed tip in the other. Gently bend until the spear snaps. Save the woody ends to make soup or compost instead. If you like, take a vegetable peeler and pare a few peelings off the end. It’s optional.

To store fresh asparagus, wrap a dampened paper towel around the stems, place in a plastic produce bag and refrigerate in the produce drawer.  A bunch of spears may also be refrigerated standing upright in a pan of an inch or so of cold water. For maximum taste and quality, fresh asparagus is best when prepared and eaten within two to three days.

Basic Roasted Asparagus

1 pound medium green asparagus, woody ends snapped off at natural breaking point

1 tablespoon olive oil

Salt

Lemon slices

Preheat oven to 400°F.  Place asparagus on rimmed baking sheet and drizzle with oil. Gently toss until coated; sprinkle with a pinch of salt. Roast 10 to 15 minutes, turning occasionally, until done to your likeness. Serve with baked or broiled tilapia. Add a whole grain like hot cooked brown rice and call it dinner.

For a change-of-pace pasta topping, cut asparagus on an angle into 2-inch pieces. Mix in 2 or 3 cloves of chopped fresh garlic, according to your family’s taste. Toss in a cupful of grape tomatoes and a pinch of dried basil, and roast. Watch the cooking time, as it may take less due to the smaller size of vegetables.

Should there be any leftover asparagus, toss cut pieces into a whole grain or mixed greens salad. For a burst of flavor, squeeze a wedge of fresh lemon over the asparagus and top with shredded or grated Parmesan cheese. Tuck a few roasted asparagus spears into your next vegetable wrap.

Snip some fresh basil, dill or lemon thyme growing near your back door or kitchen window to season asparagus. For a cool dish, top cooked asparagus with crumbled feta cheese, a splash of olive oil and chopped mint, or try a classic of chopped hard-boiled egg.

If there are leftover roasted potatoes from Sunday dinner, combine them with roasted asparagus pieces, diced red bell pepper and chopped red onion, and toss with a light herb vinaigrette for an easy potato-asparagus salad.

This recipe for frittata, an Italian open-faced omelet, makes use of leftover asparagus.  Perfect for dinner, lunch or brunch, it’s quick and easy—about 10 minutes to prepare and 10 minutes to cook. Makes 6 servings.

Asparagus Frittata

Ingredients

6 large eggs, beaten

1 tablespoon grated Parmesan

1/4 teaspoon ground black pepper

Pinch of salt

1 teaspoon olive or canola oil

1/2 cup chopped roasted asparagus

1 tablespoon chopped parsley leaves

Optional:  1/2 cup cooked, diced ham or leftover cooked sausage

Directions

1. Preheat oven to 400°F.

2. In medium bowl, with a fork, mix together eggs, Parmesan, pepper and salt.

3. Heat oil in a large oven-safe skillet (cast iron works well) over medium high heat.

4. Add asparagus (and ham or sausage, if using) to skillet and cook for 2 to 3 minutes.

5. Pour egg mixture over asparagus and stir with heatproof rubber spatula. Cook for 4 to 5 minutes or until egg mixture has set on the bottom and edges.

6. Using a potholder, place skillet into oven and bake for 3 to 5 minutes, until lightly browned and fluffy and eggs are thoroughly cooked. Remove hot skillet from oven and let sit for 2 minutes. Cut into 6 servings, sprinkle with parsley and serve right away.

The next time you entice your family to try asparagus, tell them they’re about to eat an ancient vegetable that was first cultivated about 2,500 years in Greece.  Asparagus arrived in the United States centuries later, around the 1870's.  But don’t wait… create your own family mealtime history and cook up some asparagus for dinner tonight.

Bittman, Mark. How to Cooking Everything: Vegetarian. Wiley Publishing: New Jersey, 2007.

Brown, Alton. http://www.foodnetwork.com/recipes/alton-brown/frittata-recipe/index.html

California Asparagus Commission. http://www.calasparagus.com/

Daeleman, Kathleen. http://www.foodnetwork.com/recipes/kathleen-daelemans/baked-asparagus-recipe/index.html

Michigan Asparagus Advisory Board. http://www.asparagus.org/maab/facts.html

Schneider, Elizabeth. Vegetables from Amaranth to Zucchini: The Essential Reference

Harper Collins: New York, 2001.

Going Greener Can Help Save the Planet While Saving You Money ….

Going greener… does that mean more 'green' for me to spend or that perhaps I am doing something worthwhile that will help save the planet? I think you will find that the suggestions in this article will help put more 'green' back into your wallet, and in a small way will help our planet at the same time.

Make a double batch
You’ve decided to cook something that your family really loves, why not double the recipe? You can freeze portions for later use. Not only do you save time, you cut costs, too. Every time you shop, cook and clean up, you incur expenses that add up, i.e. transportation costs, utility usage and the potential for food waste.

Buy the whole thing
You’ll save when you choose and use produce in its whole form. Produce that’s not pre-cut or washed is sold at a lower price point. This usually means less packaging as well.

Preserve
When you buy fruits and vegetables at the peak of their season, you get them at the height of ripeness for the best price. Take this opportunity to try preserving them. You can find a great deal of information on the USDA website for Home Preservation http://nchfp.uga.edu/index.html
Be sure to call your local Extension office to see if they are offering any classes.

Cut back
Buy smaller amounts of higher priced proteins like steaks and fish and fill out plates with complimentary vegetable, bean and grain sides. The New My Plate advocates that half your plate should be filled with fruits and vegetables. Less high priced protein saves money and enhances your health.

Invest
Get shopping and cooking done on weekends, when you have time to plan. A few hours on the weekend can save time cooking and preparing food during the week.

Keep beans on hand
Beans are a great value. When paired with a grain they are a complete protein, and an affordable, satisfying meat substitute. Go to this website for some very yummy recipes. http://www.aicr.org/reduce-your-cancer-risk/diet/reduce_diet_recipes_test_kitchen.html

In the end, the best route to limiting food expenses and saving the planet is simply by getting into the kitchen. The more foods you can prepare for yourself, the greater your savings. You’ll eat better too!

Need to Build a Better Credit Report?

Your credit report is your financial reputation at a glance. It is a record of your bill paying habits, outstanding debt and available credit, the length of your credit history, types of credit used, and new accounts that you’ve opened. 

Your credit report can affect whether you will get a loan, the terms of the loan, your homeowner and auto insurance rates. It is used by employers to make hiring decisions and by landlords to decide if they will rent to you.  

To build a better credit report, you don't need a hammer and nails. The first thing you need to do is to know what’s actually on the report. If you haven’t already, go to www.annualcreditreport.com to get a free copy of your report from each of the three major credit reporting bureaus. The credit score does not come with the report, however. To see your score, you need to contact the three bureaus, Equifax, Trans Union, and Experian or Fair Isaac. 

Check the accuracy of the information you find there. Are there accounts that aren’t yours? Is there information that should have been removed? Correct any inaccuracies. 

The most important factor in determining your credit score (35%) is whether you’ve paid your bills on time. Consider having automatic payments made so that you don’t inadvertently forget a payment.

 Keep your credit balances low. Credit utilization is the second most important factor (30%). It is a ratio of your credit balance on each account to its credit limit as well as the overall credit use among all accounts to your total available credit. This means that you don’t want to max out any one card, while leaving another card unused as a spare, for example. Keep the balance on each card at about 25% or less. 

Closing an account could actually hurt your score. There are a couple things to keep in mind on this one. First, it will increase your credit utilization rate as was just discussed. If it raises the rate beyond 25%, leave the account open. You don’t have to use it—except perhaps for one small charge every now and then to prevent the issuer from closing the account due to lack of use. Second, length of credit history is another factor in determining the credit score. You may want to consider keeping one of your older accounts, even if it is one with a high interest rate. Again, you don’t have to use it. But if you do, charge only a small amount and pay in full when the statement arrives so you don’t have any interest charges. By paying the full amount each billing cycle, you will never pay a cent of interest. 

A fourth part of your credit score has to do with inquiries. Checking your report will not affect your score, whether it is you or someone else looking at it. What does affect it is applying for credit. If you’re buying a house or car, do your loan shopping within a short period of time and it counts as only one inquiry. It can vary, but about 30 days for a house or 14 days for a car. The inquiry won’t bring the score down a lot, maybe about five points per inquiry, but if you are in a borderline case, even those few points can count. 

You need to use credit to have a credit score. Use of cash or a debit card is not reported to the credit bureaus, so that cannot help improve your score. If you’re unable to get a credit card, think about getting a secured card. With a secured card, you make a deposit up front with the issuer. In return, you get a credit limit of the amount of the deposit or somewhat more. It looks like a normal credit card, but because of the high interest rates, charge only what you can repay in full. It should be used only to rebuild credit by paying on time not as another credit card. 

Another option could be to start with a gas company or department store card. They are generally not as difficult to get, but they also don’t count as much toward building a good report. Nevertheless, they may be a good place to start. 

The credit score is important when you will be applying for a loan. If it is not in a good place at the moment, start working on it now. It likely didn’t get there overnight, and it won’t magically improve overnight either. 

See the following resources for additional information on improving a credit report: 

• Building a Better Credit Report
• Raise Your Credit Score to 740
• Fair Isaac Company - Credit Education

Is There a Catch to Eating Fish?

Fish and shell fish are an important part of a healthy Diet. They contain high-quality protein and other essential nutrients and they are low in saturated fat, and contain healthy omega-3 fatty acids. Humans cannot make omega-3 fats, so we must get them from the foods we eat. All three types of omega-3 fats have long names: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). The first two are found in fish, especially oily fish, while ALA is in certain plant foods.

Along with benefits to the brain, nerves and eyes, omega 3 fats also reduce the risk of heart disease, stroke, dementia, and Alzheimer’s. A well balanced diet that includes a variety of fish and shellfish can also contribute to children’s proper growth and development. It is easy to see the nutritional benefits of including fish or shellfish in your diet. So what is the catch?

Nearly all fish and shellfish contain traces of mercury. Mercury occurs naturally in the environment, but can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and can turn into the type of mercury that can be harmful to an unborn baby or young child. The risk depends on the amount of fish and shellfish eaten and the amount of mercury they contain. Choose varieties of seafood that are higher in omega-3’s and lower in mercury such as salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific (not King) mackerel. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women that may be pregnant, pregnant women, nursing mothers and young children to avoid certain types of fish and eat fish and shellfish that are lower in mercury. Women and young children should avoid eating Shark, King Mackerel, or Tilefish because they contain high levels of mercury. The 2010 Dietary Guidelines recommend 8 oz per week of low mercury seafood for adults and up to 12 oz per week for pregnant women. Further references are posted on the Nutrition Links website: http://nutrlinks.cas.psu.edu/