KIRSTY'S KORNER

Well, that's it! Its been and gone. The left overs have gone, the tree is down, and the novelty (and often somewhat questionable!) Christmas jumpers have been folded away for another year. But with the ending of one chapter comes the beginning of another. And now it's here! 2013! I've never been very good at keeping track of a list full of resolutions. If you ask me, you can often be setting yourself up for a fall. Instead, I like to choose just a couple of sentences to try and live my life by, as sort of mantra if you will. And so, in 2013 and the many years thereafter, I hope to be blessed with the strength to smile through the good times, survive through the bad, and not to ever look back with regret or remorse. Now, on a day-to-day basis these may seem a little extreme, but I'm a firm believer that a positive attitude is rewarded, and that optimism has a direct effect on your surrounding circumstance. And so with that said, my wish to you all is to stay hopefully, happy and strong, and to embrace everything that 2013 has to offer! Happy new year!

CHRISTMAS HAS GONE, TIME FOR A DETOX?

IBS Network Dietitian, Julie Thompson, offers some advice. After the Christmas indulgence in rich foods it is perhaps natural to want to look after your body and wipe the slate clean. So this is a time of year when people think of having a detox to help cleanse their body of the seasonal excesses. Detox is the process of removing toxins from the body, but we have a fantastic detox organ lodged inside us. The liver normally works very effectively to disarm toxins produced from inside our body as well as many of those coming in from outside, but there's no harm in giving it a bit of help by eating healthily and not overloading it with rich or fatty foods. So while detox regimes using juices and enemas may make you feel you are doing something healthy, they are not really necessary and risk nutritional deficiencies over the longer term.

So what can you eat to fulfil the need for a fresh new you?
Consider a diet that reduces intake of meat and dairy, optimises vegetarian foods, and does not risk too much fermentation from fruits and gassy vegetables (FODMAPs). Eat healthily within the restrictions of your IBS. Look at the Eatwell Plate in the Diet section of the IBS Self Care Plan www.theibsnetwork.org. Build activity into your regime. The more active you are, the better your liver will work.

Don't try and change everything at once. Make changes step by step. Plan when you can start? Don't expect immediate results. Keep the motivation going. If you lapse, congratulate yourself on what you've achieved, reaffirm your reasons for doing it and keep going. New Year is a really good time for people to consider what it is about our lifestyles can be improved. So go for it and good luck!

WHAT IS YOUR EXPERIENCE OF IBS, WE'D LOVE TO KNOW

The IBS Network is conducting a survey with Almirall, a major pharmaceutical company to better understand your perceptions of IBS and your experience of treatments. The results of the survey will help us identify areas for future support to meet your needs.

If you have been diagnosed with IBS or suffer from symptoms associated with this condition, please take part in the survey by clicking the following link:

http://www.newvistalive.com/lp/?project=P115519b&id=ABC123&ls=3

With many thanks,
Dr Nick Read.

Low FODMAP Porridge

This healthy warming breakfast is a great option for anyone with IBS. Oats contain plenty of soluble fibre to help you feel fuller for longer and make mid-morning snacks less attractive. Porridge on its own can seem a little dull but the addition of a range of toppings make this simple dish fresh and interesting.

For 2 people, use: 1 cup of oats (any cup will do as long as you use the same one for the liquid) 2 ¼ cups of water or soya milk (or a mixture of the two)

Put the oats in a saucepan and pour in the soya milk or water. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn't stick to the bottom of the pan.

Alternatively, mix the oats and milk or water in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating or topping.

Now add your choice of toppings from the following list: 2tsp maple or golden syrup, ½ chopped banana, 1 small handful of blueberries or raspberries, 3 strawberries (chopped), 2 dates (chopped). 2tsp of either sesame seeds or flaked almonds, pumpkin seeds, sunflower seeds or chopped hazelnuts, 1tsp grated dark chocolate.