Methane, Hydrogen, My Gut & Yours?

Every once in a while I get on a research thread and just can't stop myself! This affliction was made worse by the fact that I am currently incapacitated by another episode of diverticulitis.

Guess what? Methane production is not just for cattle anymore! It all started with this innocuous Fooducate post on higher levels of methane gas present in obese humans. The post was a little too terse so I started researching. I found a number of studies on a disorder called Small Intestinal Bacterial Overgrowth (SIBO) Sydrome. (Links to several of these studies appear at the bottom of the post).

Interestingly, several of the causative factors for SIBO-- or at least "appearing alongside" actors -- apply to me. Issues of note were diverticulitis, intestinal adhesions, Fibromyalgia, (three things in my medical portfolio) and several things I don't suffer from like Chrone's Disease, Pancreatitis, and Irritable Bowel Syndrome.  Let me state at the get-go that I have not been diagnosed with SIBO nor am I a medical professional of any sort. Nonetheless, I learned some interesting things that may help me in my dual quest to lose weight and reduce the frequency of my diverticulitis attacks.

The treatment for SIBO is two fold: Treat with a particular antibiotic, Rifaxin, and  make dietary changes until the issue is resolved. The next step in treatment is to slowly add back in the foods that had been held off to tolerance. Most of the literature agreed in the temporary restriction of these foods:

Lactose, sugars, and starches, such as:

High-fructose corn syrup, agave syrup, honey, apples, pears (Foods high in Fructose)
Milk and yogurt (hard cheeses will be okay)
Wheat, barley, rye, onions, garlic
Legumes (ironically I've been eating a lot of freeze-dried peas)
Sugar alcohols (common in gum and other "sugar free" foods)
Mushrooms, cauliflower, avocados, and stone fruits

In addition, a couple of studies (including the one sited in Fooducate) saw some correlation between obesity and SIBO. More studies need to be done on this possible link.

Finally, the small intestine has a "cleansing wave" every 90 to 120 minutes. Optimally, one needs to be not digesting food when this wave occurs. Therefore, people suffering from SIBO are instructed to space their meals 3 to 5 hours apart.  I have developed a habit of healthy snacking to prevent eating too much because by the time I eat, I'm starving. So I am going to go for 4 to 5 hours between meals and see if it helps.

Here's my thinking: there is no reason for me not to eliminate or severely restrict these foods right now to see if it helps. I can easily meet all my food needs through other sources and it seems like a good opportunity to get some relief.

Don't worry; I am going to run it all by my internist when I see him or her (I have two!) early in the week. I will ask about the possibility of SIBO and if Rifaxin could be an effective treatment for diverticulitis so we can get two for one!

It's food for thought. I'm putting it out here in case it rings a bell for someone else. Happy Memorial Day.

Links to studies:
http://www.todaysdietitian.com/newarchives/121112p16.shtml
http://www.todaysdietitian.com/newarchives/040511p46.shtml
http://press.endocrine.org/doi/abs/10.1210/jc.2012-3144

Vitamins, Slowing Down and Active (not) Kids: Friday Tips, Tricks and Inspiration

Happy winter Friday, fit friends!  Here are your tips, tricks and inspiration:

We all know that savoring our food leads to more satisfaction in eating and helps calm those cravings. It's also true that our brains need time to receive the message that we have had enough. The biggest benefit to slowing down though, is the social one. When we are savoring our meal, we have time for conversation, time to really hear our dinner partners and read between the lines. Even when dining alone, savoring that meal allows us time to think through our day (just past or just starting) and feed our souls as well as our bodies.  In that tack, let's start with these 5 tips to eat slowly from Fooducate. To these I would add two tips from Weight Watchers: Put your fork down between each bite -- it's harder than it sounds -- and/or take a small sip of water between bites.

This week's trick focuses on another way we may be tricking ourselves. As I've long suspected, yet another study seems to show that taking vitamins just isn't a good use of your money! We need to get as much nutrition as possible from our food, folks! If that isn't enough, this scary article from the New York Times demonstrates that some people have suffered real harm from dietary supplements. Please be both wise and cautious in your use of supplements.

Do you think your kids are active? I think mine are! Yet this new study highlighted in Obesity Panacea shows many are not as active as we think. My kids hate it when I read things like this because I start enforcing our hour-a-day-rule for exercise to earn screen time. I think teens and pre-teens are at the greatest risk because their school day is sitting-based. Hopefully this little bit of inspiration will get our kids moving and us, as well. I have started watching my own screen time since reading this study.

That's it for this week's news. If you are facing a weekend of inclement weather as we are, think of ways to get the whole family out for some fun and activity. Maybe a visit to a local skating rink or bowling alley will add some fun to your weekend! Have a great one!

Fit Friday: Tips, Tricks and Inspiration

Today's tip comes from one of my favorite blogs, Fooducate.  We can take a lesson from our kids:  Stop eating when you are full!  And further, we need to stop making our kids eat beyond that point!  Yes, they will be hungry later.  That's good, right?  Here's the full article for your reference.

The "trick" of the week is actually about avoiding a "big food "trick.  Do you know that the word, "natural" on a food package is practically meaninglingless ? Here is an interesting Food Republic article that explains further.

To top it all off, here is the inspirational story of Alisha, who lost 120 pounds.  One thing that really inspired me was her choice to "start small" at the gym.  She didn't go out and try to run 5 miles the first day. She increased her workouts incrementally as her confidence and fitness increased.  Here is her story.

Have a fun-filled, fit weekend!

Friday Lifesaver - Tips, Tricks and Inspiration

Hey, it's already Friday!  Time for some tips, tricks and inspiration rounded up through the week's reading!

Are you a fan of juice fasts or fasting to "jumpstart" weight loss?  This week's tip may have you rethinking the process.  The tip is:  Know what is happening in your body before undergoing any fast.  It may do the opposite of what you are hoping!  Follow the link for a fascinating article on the topic.

The trick of the week is a super one:  Eat SANE.  Check out this Fooducate blog post to find out the details but in essence, your weight loss plan should be Sustainable, considered an Approach (not legislation), be focused on Nutrition and include a big dose of Enjoyment! 

Now for your dose of inspiration.  Sometimes don't you just think "I'm too OLD to exercise?"  Here's proof that you (and I) are not! 

Have a fun and fit weekend!