The Little Things

Farmer's market finds.  My favorite place to scoop up healthy, alkalizing & healing fruits and veggies. 

Food for Thought

"Our ability to process and transport foods has expanded beyond anything previously experienced in human culture.  We fill supermarkets the size of football fields with more than 45,000 items, many of which are processed, packaged items wrapped in bright shiny packages and filled with sugar, fat and additives.  Amidst all of this abundance, our compass of inner knowing has gone awry.  It's become blocked by the magnetic attraction of foods that are engineered to tempt our taste buds but to neglect our health.  We no longer instinctively know what to eat." - Stephan Rechtschaffen, M.D. 

In March, I will begin training at the Institute for Integrative Nutrition to become a Health Coach with a focus in holistic nutrition. Through my training, I hope to expand my ability to help people make informed decisions about their own wellness and health.   I am beyond excited and cannot wait to share all that I learn from my studies with all of you cool cats so that we can continue on our healing journey.  Education is the best vehicle for change!

Happy Healing : )

The Importance of Doing YOU While Healing

After a longer-than-expected break from posting, I'm back to write about something that has been on my mind recently. These days, I've had a lot of me-time; much more than usual. Initially this was such a strange, new phenomenon for me that it was actually incredibly difficult to get used to. Yeah, yeah it may sound ridiculous, but I KNOW that I'm not the only one who has felt this way. If you are like the old me, you may find yourself balancing a million-and-one different things, trying to please multiple people, and sacrificing that which is most important: yourself.

Sacrificing quality time spent with yourself is not good for anyone, but even worse for those who are suffering from an ongoing health condition.  You need to take care of yourself in order to heal, both physically and emotionally.  You can eat all of the healthy, organic, alkalizing food in the world, but if you are still running around at a thousand miles per hour, you are not going to get better.

So today, Saturday, I urge you to take an hour and do something that is completely selfish.  For me, this could mean taking a yoga class, studying Spanish, spending time in nature, or just zoning out watching a silly movie.  It doesn't matter what you do, just make sure you are stress-free and happy while doing it. Call it a mental health hour- everyone deserves one!

So, get off the computer and go enjoy your weekend. More posts to come soon.

Happy Healing :)

Greetings from Hawaii

Hi IC friends! I didn't mean to abandon you. I'm sorry for my posting hiatus. Things have been a little hectic on my side, but I'm back and ready to continue sharing my healing journey.  So, why have things been hectic for me? Well, I moved to the Big Island of Hawaii last week.  I live in a tropical rainforest with my boyfriend where cell reception barely exists and the closest store is at least a 10 mile drive. The rain falls freely and abundantly, but when the sun beams down, boy do we feel it. Our front porch sits on a koi pond, filled with colorful fish.  The smell of hibiscus lofts through the house like a faint perfume. Roosters crow before the break of dawn to wake us.  We eat fresh fruit from the trees for breakfast, feasting on mangos, papayas, whatever is abundant.  Down at the beach, we swim amongst sea turtles, exploring the mixture of coral and lava rock that paints the ocean floor.

Why am I here? To explore, experience, heal, grow, recharge, heal, heal, heal… do you see where this list is going? In my opinion, there is no better environment for me to continue my healing journey.  Things are verrrryyyy slowwwwww here, people are incredibly relaxed and laid-back, and holistic medicine, fresh fruits & veggies are everywhere. You should SEE the farmer's markets here! I have been feeling wonderful, even in the midst of a crazy move.  I cannot wait to share my experiences, new recipes and healing advice with you, so that you can experience a bit of this paradise wherever you are.  In the next few weeks, I will be sitting down with some local Naturopaths to discuss IC, and I hope to gain some new insight into the illness to help everyone along their path to wellness. 

I hope that everyone is enjoying a pain-free holiday season.  Happy healing!

Stress-Free Traveling With IC

Over this past weekend, I traveled from San Diego back to New York to visit my family for an extended holiday.  Traveling can take a toll on even the healthiest of people, so we ICers need to be extra careful. While it was wonderful to see all of my loved ones, the trip was fairly hard on my still quite fragile body. I forgot just how challenging traveling can be for us IC patients! While I usually feel quite normal and IC isn't a major worry of mine, I found myself combating a flare-up while I was on the East Coast.  

Flying out of beautiful San Diego to head to freezing cold New York!

People with IC know just how stressful traveling can be while coping with a chronic illness.  There are all sorts of things we must take into consideration that we once took for granted: packing IC friendly foods, making sure we get aisles seats on the plane, bring our emergency tools to cope with unexpected flare-ups... the list goes on! My experiences this weekend got me thinking, and I've developed a list of travel tips for ICers to make the experience as enjoyable as possible.

• If traveling by plane, make sure to book an aisle seat. This will take away the stress of disturbing your seatmates while getting up and down if you aren't feeling well or if you are experiencing urgency. If you are having a particularly bad flare-up, it can be helpful to let the flight attendants know so that they can work to accommodate you better. One time during a brutal flare-up, a saintly flight attendant allowed me to stretch out and sleep over the back row of open seats.  It's better not to keep it to yourself when you are in pain.
• Wear comfy clothing. I'm talking leggings, sweatpants, a flowing maxi-skirt... anything with an elastic waistband that won't constrict your pelvis.
• Bring a pillow or cushion to sit on. This can help lessen the impact of plane turbulence or a bumpy car ride on your pelvis.
• Bring your favorite heating pad.  Everyone with IC knows that a heating pad can do wonders. I bring mine everywhere, and I even have a portable outlet in my car so I can plug it in during a long car ride!
• Pack your favorite on the go IC snacks.  Make sure you have options! Don't get stuck eating something because you are starving and have no other choice.  Some of my favorites are plain almonds, Larabars, or Kind Bars in IC friendly flavors! I also make sure to pack some herbal teas so that I can enjoy a comforting hot beverage while on the go. 
• Make sure to get adequate sleep. When traveling, we often spread ourselves too thin to get everything done in a short amount of days.  This is bad news! When we are tired, our bodies are more prone to flare-ups. While traveling, it is important to be selfish and make sure to care of ourselves; we can only do so much.  Your loved ones and friends will understand!
• Make sure to stay hydrated. While on the road, our water intake can often drop.  Also, flying dehydrates our bodies, badly! Make sure to continue to drink water during your visit, but make sure to take small sips instead of chugging so that you aren't running to the bathroom.
• Bring distractions. When we experience flare-ups, our minds can often be our worst enemies.  I like to distract myself with music, a good book, a movie, or meditation techniques.  During my most recent plane ride, I wasn't feeling very well so I used a new meditation app on my phone, HeadSpace, (I will write about this soon!) to help calm my nerves.  Within a few minutes, the pain had lessened. Having enjoyable distractions can really make a huge difference.

Happy holiday traveling and happy healing!

Healing Reminder :)

I have learned never to underestimate the capacity of the human mind and body to regenerate - even when the prospects seem most wretched.  The life-force may be the least understood force on earth.  William James said that human beings tend to live too far within self-imposed limits.  It is possible that these limits will recede when we respect more fully the natural drive of the human mind and body toward perfectibility and regeneration.  Protecting and cherishing that natural drive may well represent the finest exercise of human freedom.

- Norman Cousins, Anatomy of an Illness: As Perceived by the Patient

Having faith and confidence in your own healing ability might just be your biggest ally along your journey to good health.  Happy healing!

Stay Current on IC Research

As IC patients, we know how important it is to be our own advocates.  Part of this means being aware of treatments and options for people suffering from this illness.  A dear friend of mine (who also happens to be a fabulous endocrinologist) recommended that I stay up-to-date by using the website PubMed.gov. This website generates a listing of the most recent medical studies released from around the world that pertain to IC.  It's very simple to use, just go to the website, and type "Interstitial Cystitis" in the search bar, or click here instead!

When I searched today, the first study that appeared was entitled: Urine alkalization improves the problems of pain and sleep in hypersensitive bladder syndrome. Isn't this exactly what we've been talking about here for the past few months?

 Be ahead of the curve, and your doctors.  Be your own advocate to help find ways to feel better.

Happy healing!

Sometimes the biggest results can come from the simplest changes...

found on instagram.. not sure of the original source! if you know, tell me :)

Healing Vegan Carrot & Rice Soup

I actually came across this cozy soup recipe on the blog of a former IC sufferer, Jess Lyons.  Jess was able to heal herself from IC over the course of  a few years by being extremely kind to her body (if you are interested in her healing tips and IC story, click here!). These days, IC is such a non-issue for Jess, that she barely even mentions it on her blog, Quaintrelle.  Instead, she now keeps a lifestyle blog focusing on fun things  such as crafting, cooking, and fashion. 

When I came across this recipe, I knew I had to try it out! I love both carrots and rice, and as the weather gets a bit colder (even in sunny San Diego!) I've been dying to make some more soups. Plus, it looked super easy, and it was. Below is my adapted version of her recipe.  Enjoy!

Ingredients:

• 2 lbs of carrots, peeled and sliced
• 2 Stalks of celery, chopped
• 1 Onion, chopped
• 1 Clove of garlic, minced
• 2-3 T of olive oil or vegan margarine, or butter if you aren't vegan
• 2 48 oz cans of vegetable broth (I try to avoid canned products, but Trader Joe's has a veggie broth that I find quite IC friendly.  You can also make your own, if you have the time!)
• 1 Cup of brown rice
• Salt and pepper to taste

Directions: 

• Combine all vegetables into a large soup pot with olive oil/butter/margarine/whatever your preference is. Simmer until carrots are tender.
• Add broth and rice, bring to a boil, then reduce to medium and simmer until rice is tender.
• Remove pot from heat and let cool.
• Use either an immersion blender to combine, or a regular blender to blend coarsely.
• Heat to your liking, and enjoy! 

Happy healing! 

Say Goodbye to Sleepless Nights

What usually I look like the morning after a flare. via www.minddisorders.com

Most people with IC tend to dread nighttime. Why is this? For me (and many other patients), IC symptoms seem to be much more apparent at night.  Often times, pain, urgency, and frequency are more noticeable as our minds are trying to wind down and get into sleep mode. Instead of getting a solid 8-hours of rejuvenating and restorative sleep, we often lie awake for hours.  This is probably because during the night, we have less things to distract us and think about besides the current state of our bodies. Also, during a flare, it isn't uncommon for an IC patient to be up 5 or 6 or more times during the night attempting to urinate.  While everyone else is peacefully sleeping, we make frequent trips to and from the bathroom, which makes for a very disrupted sleep and a very cranky morning (at least in my case!). To add insult to injury, most IC patients can't consume coffee or anything caffeinated to provide an energy boost throughout the day.  Talk about cruel! 

For the better half of this past year, I woke up feeling like a zombie, having spent most of my night awake, worrying about when my body would finally let me fall asleep. By the time I finally fell asleep, it was basically time to get up and start my day. Often times, my boyfriend would have to coax me out of bed because I was continually sleeping through my alarm clock (or throwing it against the wall). Over time, however, I have been able to find some techniques and tools to help me fall asleep without having to resort to an Ambien prescription. Here are a few things that have helped me:

• Drinking calming and soothing herbal teas.  Besides the amazing lavender chamomile tea that I've mentioned, one of my favorite teas for bedtime or late nights is Celestial Seasoning's Sleepytime Vanilla.  This tea is super relaxing due to the mixture of chamomile and spearmint, and it hasn't caused me any flares. Everyone's body is different, so experiment to find a tea that works for you. 
• Reading a book. Often times when we are restless and wide awake at night, we turn to technology to distract us. BIG mistake.  This is not the time to turn on your TV, browse Facebook, or look at your phone! These devices will only keep you awake longer.  If you don't believe me, check out this article in the Chicago Tribune documenting how the light from electronic screens leads to sleep loss. I find that reading distracts me enough to make me forget any discomfort, and helps me to dose off peacefully.
• Listening to a sleep playlist.   I have created some amazing playlists with peaceful and calming songs that help me drift off into dreamland. This seems to have the same impact as reading- the tunes distract me enough to help me fall asleep.
• Using a Heating Pad/Ice Pack. I can't even count the amount of times I've fallen asleep with my heating pad.  Some people prefer ice, which is fine too! Both of these can reduce inflammation and lessen any acute pain we may be experiencing. 
• Taking a warm bath before bedtime. This will have the same soothing effect as the heating pad, while also relaxing all the other muscles in your body.  Talk about amazing!
• Spraying some lavender essential oil in the bedroom/on linens. If scents don't seem to bother you, I'd recommend picking up some lavender oil and mixing it with with a bit of water in a spray bottle.  Lavender has been proven to calm nerves and reduce anxiety, something that we all experience when we are having an IC flare. Mist this around your sleeping area before your head hits the pillow.
• Last but definitely not least - taking a natural sleep aid. I personally feel much better taking a natural sleep aid than something along the lines of Tylenol PM.  I can't say enough about this Valerian Root extract. This truly was my saving grace!  Valerian Root promotes restful sleep and lessens anxiety- it does WONDERS for me.When I feel a sleepless night coming on, I mix a few drops of this in a small glass of water before bedtime and it always helps me sleep peacefully.    I also can't say enough about these Super Snooze melatonin supplements that I picked up at my local CVS. Melatonin has similar benefits to Valerian Root, promoting relaxation and sound sleep.

Before trying any new sleep aid, check with your doctor to make sure it's safe.  It is important to make sure any new supplements won't interact strangely with any medications you may be taking or exacerbate any additional medical problems you may have.

Happy healing & happy sleeping!

Your Guide to an Anti-Inflammatory Diet

Often times, people with IC try to follow strictly the recommended IC diet and don't feel any better. This is because the standard IC diet is not anti-inflammatory, and not geared toward overall healing. I have been reading Wendy Cohan's The Better Bladder Book and found the following food lists quite helpful.  Below is a list of recommended anti-inflammatory foods, and also foods to avoid. Hopefully, this can help some of you kick-start a healthier diet. Thanks, Wendy!

Anti-Inflammatory Foods to Include: 

• Fruits: Apples, pears, apricots, cherries, blueberries, peaches, raspberries, strawberries, watermelon, papaya, mango and persimmons.  You may not be able to tolerate all of these until your bladder is fully healed. 
• Vegetables: Raw, steamed or oven-roasted veggies; choose from green beans, zucchini, winter squash, broccoli, cauliflower, bok choy, artichokes, yams, sweet potatoes, cucumbers, celery, carrots, lettuce and other fresh greens and herbs, brussels sprouts, water chestnuts. Avoid only those vegetables that seem problematic for you individually; for example, some people are sensitive to vegetables that are very high in oxalates (kale, beets and beet-greens, spinach and rhubarb) and many people react negatively to vegetables in the nightshade family. 
• Grains: Brown rice and other forms of rice, millet, amaranth, buckwheat, wild rice, quinoa, and other grains in small portions.
• Protein: Halibut, salmon, trout, sole, cod, turkey, chicken, and grass-fed beef.  remember to purchase sustainably harvested fish and humanely raised meat and poultry, if available.  All seafood must be as fresh as possible or frozen to avoid the high histamine levels released as seafood ages and begins to break down. 
• Nuts, seeds. and oils: Cold-pressed olive oil, flaxseed oil, safflower oil, sunflower oil, pumpkin seed oil, walnuts, pumpkin seeds, almonds, sesame seeds and oil, tahini, almond butter, coconut oil, and unsweetened coconut.
• Beverages: Unsweetened rice, almond or hemp milk; spring water; most herbal teas; highly diluted, freshly squeezed fruit and vegetable juices. 
• Seasonings: Dill, oregano, cilantro, rosemary, thyme, turmeric, coriander, sea salt, and kelp.  Stick with herbs, fresh or dried, for flavoring most foods; they tend to be milder than spices.  Ginger is a good choice, if tolerated, because it possesses anti-inflammatory properties.  Fresh garlic is often problematic for the IC bladder, but a little dried granulated garlic may be tolerated.  Some people tolerate cinnamon just fine, while it seems to bother other people with bladder sensitivity. 
• Sweeteners: Stevia and brown rice syrup; better is applesauce and other fruit purees.  Many people with bladder sensitivity find they cannot tolerate artificial sweeteners containing aspartame (side note from Janie: this is a blessing because aspartame is AWFUL for everyone, with or without IC.)

Inflammatory Foods to Avoid: 

•  Fruits: citrus fruits (lemons and limes may be used in small amounts, for seasoning, by those who are partially healed), dried fruits (especially those containing sulfur dioxide to preserve color), and grapes.  There may be additional fruits that bother some individuals despite being both alkaline and anti-inflammatory.
• Vegetables: Potatoes, eggplant, red and green peppers, tomatoes, and hot peppers. Fresh tomatoes appear to be better tolerated than cooked tomatoes. 
• Grains: Gluten-containing grains, including wheat, barley and rye.  Oats may be tolerated by some people.
• Animal protein sources: Grain-fed beef and pork; processed meats like bacon, salami, baloney, cured hams, and cold-cuts; shellfish; eggs (some people may be able to tolerate eggs used in baked goods, but if not, use egg substitutes for baking.)
• Nuts: Peanuts and peanut butter.
• Legumes: Dried beans, peas and lentils, except in small amounts.  Those with a sensitivity to oxalates must be especially careful. 
• Dairy products and fats: All milk, cream, yogurt, cheese and other products made from cow's milk.  Also avoid butter, all margarine and spreads that contain trans fats, and most processed oils. 
• Beverages: Soda, black tea, coffee, alcohol, citrus fruits
• Spices: Cayenne, paprika, black peppers, and other hot peppers.
• Sweeteners: Refined sugars, including white and brown cane sugar, and corn sweeteners, especially high fructose corn syrup. 

Happy healing!

Stress & IC Flares

via www.doclind.com 

Ah, stress and IC flares.  They go together like peas and carrots, like peanut butter and jelly. Stress is basically IC's arch-nemesis, and eliminating it is a HUGE factor in combating your IC flares.  Though stress does not necessarily cause IC, most people have worse IC symptoms when they are worried, anxious or nervous. You can do everything else right, but if you are still under stress, I guarantee that your symptoms will persist.

Here is an important expert from Along the Healing Path, Catherine Simone's book about how she healed from IC.

"You might want to sit down with yourself and or/your loved ones and determine what is draining your energy; what exactly is stressing you, both emotionally and physically.  You might need to make some tough decisions about how to eliminate these things to the best of your ability, even if only temporarily while you are healing. Once you are well, you will be able to handle more stress than you can right now.  Stress, right now, is only going to make you worse and make it harder for you to heal. 

The thing is, most of the time, we have trouble realizing that we can control any of it.  Asking for help in eliminating stress, as well as providing that comfort to yourself are two very difficult things for people to do.  But know this for certain.  If you are intending to heal from IC and all of it's related symptoms/illnesses, eliminating stress in your life, eliminating toxic relationships and people who are not supportive of you or who may, intentionally or unintentionally, be emotionally or verbally abusive to you is very important.  In fact, it is my opinion that these things are crucial. It will be very difficult for you to heal in an environment that is completely unsupportive of you loving yourself and taking care of yourself."  

So, how do we eliminate stress? Some easy tips include:

• Take time each day to do something you love - i.e. read a book, listen to music, curl up on the couch and watch movies, take a walk, chat with someone supportive and caring
• Admit if your burden is too much.  This is no time to pretend to be superwoman. Speak to your boss/teacher/family/friends if you need help managing your responsibilities while you are sick. 
• Exercise! For me, yoga has been a lifesaver. Get your body moving each week in a way that doesn't cause a flare.  You will feel happier and healthier!
• Say goodbye to negative-nancies and debbie-downers. There is no place for those who bring you down while you are trying to heal.
• Meditate. Give your mind a chance to slow down, and give yourself a break from your constant thinking and/or worrying. Light a candle and sit in peace.
• Take a warm bath/shower. One of my favorite ways to unwind.
• Get adequate sleep. I know that this can be difficult during flare-ups, but adequate sleep is crucial for handling stress and promoting healing.  I will be writing about some sleeping tips very soon!

These may seem obvious, but most of us know that eliminating stress is easier said than done.  Make it a priority to destress this week by giving yourself some "me" time.  I guarantee you will feel better.

Happy healing!

 

The pH Spectrum

Another easy to follow pH chart, courtesy of MindBodyGreen.  IC patients who are trying to lessen the acidity in their bodies should stick to the alkaline side of the spectrum.  When you are first starting off with an Alkaline Diet, try not to include any foods on the right side that you may be sensitive to (such as lemons and limes) .  As you begin to heal, you can start to add these back into your diet one at a time.

IC Featured on "The Doctors"

Last week, popular television show "The Doctors" did a segment on Interstitial Cystitis. I am so excited to see such a huge TV show bringing awareness to IC.  It is so rare to see this illness discussed in any health magazine or on any TV program, and when it is mentioned, IC is typically oversimplified to a "chronic UTI." Though I think a lot more time could have been spent on this segment, and I also think that (as usual) the importance of alternative treatments in beating IC was ignored, this segment is a great start to spreading awareness. Hopefully, those who saw the segment realize how serious and traumatic this illness can be.

Check out the video clip here!

The Most Relaxing Drink on Earth

If you are feeling stressed, having a flare up, or cannot sleep, I urge you to look no further than this fantastic tea I discovered at the local organic food co-op recently.  I guarantee this little concoction will de-stress you better than that glass (or three) of wine ever did.  Presenting: Chamomile Tea with Lavender.

This caffeine free herbal tea has become my new favorite relaxation tool.  And the best part: it's not flare inducing! We are all too familiar with the famous IC-induced insomnia. Next time you can't sleep due to a flare up, grab your heating pad and a cup of this tea (or any chamomile tea that you enjoy), and I guarantee you will be instantly relaxed and soothed back to sleep. I found this version from Traditional Medicinals Herbal Tea Company, but I'm sure there are other varieties out there.

Both chamomile and lavender have some pretty amazing benefits.  To name just a few:

• Chamomile - sleep aid, cramp soother, wound healing, instant relaxer, and immunity booster.  Pretty much amazing!
• Lavender- calming, also a sleep aid, headache reliever, indigestion and bloat fighter, and did I forget to mention that amazing smell? Instant stress buster with every sip. 

You can enjoy this tea on its own, or with a splash of milk and honey. Whatever (safely) entices your taste buds.

 If you are still in mourning regarding the loss of your favorite wine/coffee/adult beverage, I urge you to delve into the world of herbal teas.  You'd be surprised how delicious they can be!

Easy Food Chart to Help You Give Your Body What it Needs!

source: Raw and Vegan Life

Another Fall Favorite - Pumpkin Bread :)

This recipe was great, and non-flare inducing.  My friend and I made it last night (adapted from The Simple Veganista) and we almost ate the whole thing.  Not only is it delicious, but it is really good for you, and guilt free for all of you vegans (or anyone trying to follow a dairy free recipe!). And it is SO.EASY.

Note: This would be even better with some sort of icing on top (perhaps pureed dates or a cream cheese type of that suits your diet needs).

Ingredients: 

• 1 3/4 cup spelt flour (or flour of choice)
• 1/2 cup coconut or organic pure cane sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1-2 teaspoons pumpkin pie spice mix or 1 tsp cinnamon, 1/4 tsp nutmeg, and 1/4 tsp allspice (which ever is better for your flare needs)
• 1-2 teaspoons vanilla extract
• 1/4 cup water or pure maple syrup (we used the syrup, yum!!)
• 1/3 cup coconut oil (melted), or veggie oil of choice
• 1 can 100% pumpkin puree or 1 1/2 cups fresh pumpkin puree (we used Trader Joe's canned pumpkin)

Directions: 

• Preheat oven to 350 degrees F
• In medium bowl, combine flour, baking powder, baking soda and spices.
• In small bowl, combine oil, sugar, water/syrup and vanilla. 
• Add the wet mix to the try mix along with the pumpkin puree and mix well to make sure there are no clumps.
• Taste batter adjusting flavor or sweetness to your liking (you can do this because there are no raw eggs!)
• Spread batter into a lightly greased loaf pan
• Bake for 50-55 minutes.
• Remove from oven, let cool before serving.

Enjoy! 

A Yummy IC-Friendly Fall Recipe

 I love the fall, and everything about it- sweaters, boots, pumpkins, orange-hues, apple cider... it is the perfect time of year to cozy up and be extra kind to yourself.  Fall is also an extremely transitional time of year, which means that is a great time to start fresh on your way towards better health.  It is never too late to turn over a new leaf (pun intended) and make the changes you need to live a happier, healthier lifestyle.

This brings me to butternut squash.  This delicious (and nutritious) fruit (I know, I was shocked to hear this as well.  I spent my entire life thinking it was a vegetable until Martha Stewart told me otherwise) will always remind me of fall days. Now that I live in San Diego, I certainly don't get to enjoy the same crisp air I used to experience during fall back east, so I desperately try to bring fall into my home in every way possible.  I obsess over anything squash-pumpkin-apple-cinnamon oriented, and dress in layers that are quite unnecessary in the 75 degree San Diego heat. 

My desire to bring fall to San D has lead me to find and experiment with the following recipe for butternut squash soup.  The ingredients are IC friendly (at least for me, and according to the standard IC diet), but you can feel free to experiment as you wish to make this recipe work for you.  

Happy Fall and enjoy!

Homemade Butternut Squash Soup (adapted from The Savvy Vegetarian)

(Warning: This recipe is for a lazy day when you have a lot of time to simmer soup on the stove. I'm a huge fan of slow cooked meals! I'm sure there are faster recipes,and I will definitely try one in the future, but I love how this makes my home smell and I don't mind having soup simmer on a lazy Sunday.  You can also make this in a crock-pot overnight.)

(another warning: this recipe might not be for you if herbs and spices send you into a flare. All of the spices below are in the "Bladder Friendly" or "Try it" columns on the IC food advisory. I personally have no issues with spices in low doses such as the recipe below, but proceed with caution or adjust the recipe if you are concerned!). 

Ingredients

• 1 large butternut squash
• 4 cups vegetable stock (try to find one with minimal ingredients, or make your own! I have found great pre-made ones at Trader Joe's and Whole Foods)
• 1 Tbsp olive oil
• 1/2 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp dried ginger powder
• 1/4 tsp ground nutmeg
• 1/4 tsp cinnamon
• 1/2 tsp fennel powder
• 1/2 cup coconut milk
• 1/2 tsp salt
• ground pepper to taste

Directions:

• Cut the ends off the squash and peel it. 
• Cut the sqaush in half, and scrape the seeds out with a sturdy spoon
• Cut the squash into 2-3 inch chunks
• Add the vegetable stock and squash to a large crockpot
• Cover and cook on low heat for 6 hours or until squash is tender
• Scoop the squash into a blender and add enough extra vegetable stock to blend it. Blend til smooth
• Heat the olive oil on medium low in a small fry pan, and add spices. Heat until they bubble.
• Add spices, blended squash, coconut milk, and salk to the large pot and whisk until blended.
• Add fresh pepper to taste, and garnish as desired (cilantro and croutons are suggested). 

Clear Your Mind to Enable Healing

"Our minds and bodies are interconnected, and the condition of one affects the condition of the other. This is why meditation is such a powerful tool for healing the body, as powerful as physical therapies. When our minds are cluttered with thoughts, information, and plans, our bodies respond by trying to take action. When the body has a clear directive from the mind, it knows what to do, but a cluttered, unfocused mind creates a confused, tense body. Our muscles tighten up, our breath shortens, and we find ourselves feeling constricted without necessarily knowing why."- The Daily OM

Spend some quiet time alone each day meditating to promote healing in your body.  Our minds and bodies are connected in ways that we may never be able to grasp, but one thing is clear: a sound mind leads to a healthier body. 

Happy Healing!

A Few Words on "Healing"

"Let's take the taboo-ness out of the word HEALING.  No one should be ashamed to use that word.  We're all healing.  Whether it's a disease or illness, a destructive behavior, or misery we've brought with us from a past life, stuff comes up.  It arises, so it can pass away.  It says hello, we heal it.  We're all healing, and we're all  healers. 

But here's the thing: healing doesn't have to be heavy.  It doesn't have to feel like a tiresome concept that we lug around on our backs, one that holds within it the burdens of our pain and suffering.  It doesn't have to be cloaked in drama.  Healing can mean whatever the heal you want it to mean: happiness, softness, awareness, forgiveness, letting go, returning to totality..." - Tara Bliss, guest blogger at Wellness Warrior

Let's not let healing become our burden, but our joy. Read the rest of this great article here.