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Arthritis Dietitian

New recipe: Golden High Protein Pancakes (with a surprising ingredient)

Published about 1 month ago • 2 min read

Welcome to Arthritis Dietitian Digest

Hello Reader,

Hope you aren't buried in snow. I haven't seen this much snow in the GTA (Ontario) since I immigrated to Canada 18 years ago ❄️❄️❄️.

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I often crave "comfort foods" during winter and flare ups, which means indulging in sugary and fatty snacks, especially from a Colombian store.

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That what was part of my conversation with Andrea Hardy, RD, earlier this month about constipation, especially when you have an inflammatory disease:

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 Andrea: When you're not feeling well, you're going to eat less. I have an autoimmune disease myself (Hashimoto's), and I didn't realize until I started to have problems with it.
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The foods that I want to eat in a flare up are typically not my high fibre diet.   I tend to gravitate more towards, simple carbohydrates to keep my energy up when I don't feel like eating.
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I assume that's a common thing for people with autoimmune diseases. With understanding your constipation subtype, you can better determine what strategies are going to be most helpful for you in a flare.

It took me a couple of weeks to edit and upload the video to my YouTube channel, but here it is:

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video preview​

Andrea's best tips for managing constipation:

  • Strategic Fiber Supplementation: incorporate fibre supplements such as partially hydrolyzed guar gum or psyllium to bridge the fibre gap and enhance bowel movement frequency.

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  • Increase Fiber Intake through Diet: Consume whole grains, fruits, vegetables, and pulses or nuts in daily meals to meet fibre targets of 25 to 38 grams per day.

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  • Incorporate Constipation Superfoods: Introduce foods like kiwis, prunes, and ground flaxseed regularly to aid bowel consistency and movement frequency.

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  • Regular Physical Activity: Engage in exercises such as walking, yoga, or weightlifting to stimulate bowel motility and overcome constipation.

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  • Proper Positioning: Ensure that the knees are above the hips when using the bathroom, along with deep belly breaths to aid bowel relaxation and promote easier passage.

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Do you want to know more about Andrea's new book and her amazing work on gut health?

Link to the e-book: Backed Up: The Ultimate Guide to Overcome Constipation (I'm not getting any financial benefit, I just truly value Andrea's expertise)

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Constipation Quiz: not a diagnostic tool, but can give you talking points to guide your conversation with your physician.

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This edition's Arthritis & Gut-friendly Recipe

Discover how high protein pancakes can be a game-changer for those with arthritis. Learn to make golden high protein pancakes today!

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Do you have a burning questions about nutrition, supplements, gut health and arthritis?

Next week's edition will include my monthly freebie.

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Please reply to this email and share what you're interested in these days, and I'll send you one of my resources!

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Your bi-weekly source of evidence-based nutrition for inflammatory arthritis and gut health, particularly Rheumatoid Arthritis and Sjögren's Disease.

Stay tuned for diet tips, event updates, expert webinars, helpful resources, and delicious, arthritis-friendly recipes. Let's nourish our way to better health together!

Please share this newsletter with your friends, family or fellow arthritis warriors.

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My mission

Empower women with Rheumatoid Arthritis & Sjögren's to improve their overall well-being and gut health through evidence-based nutrition and practical lifestyle tips.

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113 Cherry St #92768, Seattle, WA 98104-2205
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Arthritis Dietitian

I help women living with Sjogren's and RA to take control of their gut health through an anti-inflammatory lifestyle without unnecessary restrictions.

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