Product Review: Bimuno IBAID

In early December I received a shipment of the Bimuno IBAID pre-biotic supplement to test out as an IBS sufferer.  First and foremost – I did receive samples of the supplement but did not receive any other compensation for this review.  The opinions expressed in this post are solely my own. 

What is it?  It is a supplement that works to restore the good bacteria in your gut and can help promote a healthy bowel.  It is a pre-biotic – as opposed to the more well-known pro-biotic.  Prebiotics can live longer in your digestive system and help to increase the good bacteria.  The other big difference between pre-and-pro-biotics is that prebiotics do not require refrigeration and most probiotics do. Click here for more answers to FAQs.

How much is it and where do I buy it?  The supplement is available directly through the Bimuno website and shipping is available internationally – specifically to Canada and the US.  To receive a three-month supply the cost would be $43.55 including shipping (90 chewable tablets). 

My review…

Normally, when I am approached to complete a product review I proceed with extreme caution, especially when supplements are involved.  Before deciding to try this out I did online research into other reviews and found that generally, they are extremely positive.  I do take probiotics on a daily basis and have come to view them as an essential part of my IBS maintenance.  In fact, they are so crucial that I double my intake whenever my IBS begins to act up.  After reading that the prebiotics would last longer in my system and that I didn’t have to remember to put them in the fridge – I was sold! 

I received a two-week supply to test out.  They are chewable tablets – similar to a wine gum in texture.  In terms of flavour – I can honestly say there is no flavour.  I realize this is an odd statement, but really, it is flavourless.  Trust me, if this tasted disgusting I would not have finished the package!  They were a bit chewier than I would have liked, but I do have jaw issues, so most people probably wouldn’t be bothered by this.  

I was in the middle of a short IBS episode when I began the supplement and the episode eventually tapered off.  I cannot say I noticed a difference while on the supplement, but it certainly did not make anything worse.  My symptoms were comparable to my regular probiotic routine (which I stopped during the two-week period I was taking Bimuno).  I would be interested to try it for a full month to see if things improved longer term.

Would I buy this?  If this was available in Canada for purchase from a drugstore or grocery store, then I would.  However, I would not purchase online because of the extra hassle and my fears of what the customs charges might be.  If I lived in the UK where it was readily available then I would definitely try it out for a longer period of time. 

Now, here is the part where I giveaway a two-week supply to two lucky readers so that you can test it for yourselves!  Please follow the giveaway directions below.

a Rafflecopter giveaway
How do you manage your IBS?  Do you find supplements helpful?  If so, which ones do you take?

Monday Musings: Week 5

I have made a few changes over the past week that have affected some of my link selections below.  The first change is that I am giving a gluten-free diet a whirl.  I would love to see a day when I don't have to buy Costco-sized toilet paper, or a time when I don't have to see my massage therapist every two weeks without fail.  On Tuesday I will be one week gluten-free and I have to say - I am jonesing for some wheat like I have never jonesed before.  I am dreaming of a huge slab of white bread from Smith's Bakery with tons of melted butter and homemade jam and peanut butter. However, I have not yet broken, so will keep at this for a month to see if I notice any difference.

In addition, I am giving running another chance.  I have rebuilt the muscles in my legs with spin class three times a week over the past eight months or so and am aiming to do the Run or Dye 5k challenge at the end of September.  This will be the third race I have registered for, but I am hoping to not be injured for this one so that I can actually run.  I have done two runs this week, one of which was a treadmill run at slightly under 4k and another 5.5k pavement run.  I took precautionary measures and iced my knees after each run and have had luck so far.  Fingers crossed this will continue!

Popsugar - 400 Calorie Tush-Toning Interval Workout

In honour of the re-introduction of running into my life, I am aiming to tackle this workout later this week.

Centsational Girl - DIY Personalized Notecards

I have a great love for stationery.  I obsess over letterpress, lined envelopes, 100% cotton notecards, envelope seals, monograms and more.  I love the idea of being able to create a notecard to my own specifications.  For times when I feel the need to indulge, my go-to source is Erika Firm at Delphine - she is brilliant and her work is top-notch - particularly the letterpress.

Oh She Glows - Quick 'n Easy No-Bake Protein Bars

My cravings for wheat have me dreaming of not only bread, but pretty much any type of pastry or baked good.  This looks like a viable option that contains two of my non-wheat favourite things in life - peanut butter and chocolate!

Sprinkle of Glitter - Baby Glitter at 2 Years

This is just too cute for words, I had to add it in!  I love the "loves" section, it made me smile!

Should You Really Eat What You Want?

Anyone who has a digestive disorder likely spends an obscene amount of time fixating on food.  You either spend your time trying to determine your triggers or finding a way to avoid these triggers.  Sometimes you just want to throw caution to the wind and eat corn on the cob on a work night! I heard from one blogger recently who loves theatre popcorn, but pays for it each time she eats it.  Like many of us, she still goes back for more, but laments her decision soon after the movie!

For me the issue is pizza.  I cut out frozen pizza about three years ago and have never missed it. However, I have been reluctant to put take-out pizza on my do not eat list.  Recently, I realized that I have no choice. After a horrible reaction that ended with magic bags, heating pads, digestive enzymes, ginger ale, Advil and the fetal position, I realized I never wanted to experience that again. For this reason, I was compelled to take drastic measures to keep my pizza longings at bay:

This beauty has been attached to the fridge for several weeks now and every time I look at it I pause.  It helps to remind me of my last reaction and boosts my self-control just a little.  I have learned the hard way that it really isn't worth the inevitable reaction.  This is not to say that I never deviate, because I most certainly do, but, some reactions are worse than others and often not worth testing the waters.

Beat the Heat with these Healthy Summer Recipes

July has arrived in full force with 30 degree (celsius) weather for days on end, which is normally unheard of in Nova Scotia this early in the summer.  The fur baby and I have been close to melting for the last several days and have not strayed far from the fans.

Hugo and his cousin Winnie staying cool in the basement

As a result, I have not had the heart to use the oven - so, hello barbecue and summer salads! With this in mind, today's post is an homage to summer fare and all things fresh and cool.

First and foremost, my husband and I love to cook and to eat, to this end we have planted one heck of an herb garden including: sage, mint, rosemary, thyme, cilantro, dill, lavender, basil and parsley.

I have a not-so-small obsession with basil and parsley and tend to incorporate these two herbs into almost everything I cook.  I have been trying to ensure that none of it goes to waste, so my first "recipe" for you is really more of an idea of what you can do with the extra herbs left over from your garden or from seasoning your dinner.

Garden Herb Cubes
- Any amount of leftover herbs
- Olive oil
- Garlic
* Other ingredients could include: green onion, cilantro and Parmesan - to name but a few.

Take all of the ingredients listed above and pulse in a food processor.  I would recommend eye-balling the olive oil so that you can determine your desired consistency.  Transfer the mixture into ice cube trays, freeze and you are done.  So simple!  

These cubes will be ready to use for a variety of dishes.  We used ours for grilled zucchini and shrimp, salad croutons and a chicken marinade.

This second recipe was inspired by a post on the Kitchn (if you have never checked out Apartment Therapy then you are missing out!) that I have been thinking about for quite awhile.  It also arose out of necessity given the weather and the copious amounts of frozen treats my husband and I were ingesting (including the ice cream bar milkshake incident - spiked with Godiva) - none of which are recommended for someone who suffers from irritable bowel syndrome.  I felt compelled to find a healthier alternative to my ice cream stupour!

Peanut Butter Chocolate Chip Banana "Ice Cream"
- 2 bananas (sliced and frozen)
- 3 tbs of natural peanut butter
- Chocolate chips

Take the bananas and pulse in the food processor until it reaches a soft serve-like consistency. Add the peanut butter and mix, followed by the chocolate chips.  Place the "ice cream" in a container in the freezer until ready to serve.  Enjoy!

I hope these quick and easy recipes inspire you to create fabulous summer meals.  Be sure to share your faves in the comments section below!

4 Resources to Help Manage Your IBS

Last month I had the opportunity to work with the creator of IBS Impact – a blog and website run by and for those with IBS.  I wrote an article for their blog about Canadian IBS resources and certainly hope to contribute to the site again.  In an effort to ensure that my readers don’t miss out on some of this information, I wanted to share some of the highlights with you.  If you are not Canadian – don’t fret!  You will likely still find a gem or two in here that will help you in your IBS journey.

Did you know that approximately five million Canadians now suffer from IBS?  If you are reading this blog, you are likely one of them.  Are you constantly looking for credible resources that can help you cope with the reality of unruly bowels?  Check out the sources below for a few that I would recommend:

Canadian Digestive Health Foundation (CDHF): The CDHF has created a free app compatible on both iPhone and Android called GI BodyGuard.  This app will track your bowel patterns, your pain level, food, medication and other symptoms.  If you suspect you may have a bowel condition, you may want to consider using this app before you see a physician so that you can show your GP exactly what you are experiencing.  I certainly wish this had been available when my symptoms first started! 

Canadian Society of Intestinal Research:  I am not a pamphlet-lover and find that the information available in them is often obvious; however, I would recommend taking advantage of the free pamphlet-mailing service available for a multitude of digestive conditions.  The information available in these was actually pretty great and would be an excellent starting point for someone newly-diagnosed or perhaps for someone trying to determine if they have a certain digestive condition. 

Capital District Health Authority (Nova Scotia):  Through the Nutrition Education Clinic in Halifax and Dartmouth, the CDHA offers an Irritable Bowel Syndrome Program.   After a referral from your GP, patients can take part in one of the regularly scheduled classes where you interact with other sufferers and a nutritionist to learn how to manage your symptoms through nutrition. If you have any questions I would recommend calling the number available on their website – I called to inquire about the program when researching my article for IBS Impact and they were extremely helpful. 

Can’t Wait:  In this technology-crazed world, I cannot help but include another app recommendation!  The Can’t Wait app (developed by the Crohn’s and Colitis Foundation of Canada) is your key to finding the closest washroom when you feel as if… well – as if you can’t wait!  Using your phone’s GPS, this app will generate a list of the closest public washrooms so that you can stop panicking and get on with your day.  The only drawback is that it is not 100% accurate – I did test it from my home and it did not identify the washroom that was actually the closest; however, if you were in a downtown core I believe it would be more accurate than in a rural setting.    

Now, I know there are likely many resources that are not covered above, so my question to you is – what is the most useful resource you have stumbled across to manage your digestive disorder?  I would love to compile a list and I am certain your fellow readers would be appreciative if you would share your go-to source for support, information or for symptom management.   

Who Am I?

Welcome to Running From the Runs.  If you have irritable bowel syndrome (IBS) or have ever experienced a bout of food poisoning or the flu, you can likely relate to this blog and find humour in the awkward and uncomfortable world of digestive problems.

Who am I?  

Well, first and foremost, I am a redhead and readily acknowledge that this is an integral part of my identity.  As a redhead I have endured many a joke – both of the unsavoury and predictable variety, but have come to love this feature in spite of what others may say.  As a redhead I am fierce, fiery, passionate and sensitive in all the ways this can be interpreted.  In addition to the hair, I am a proud Nova Scotian currently living in Halifax with my American husband (who I met in France).  I have a great love for French language and French culture and adore travelling in Europe – however, not often enough! 

What can you learn by reading my blog?  Well, you can learn about functioning normally while managing your IBS.  You will often leave smiling, or even better, laughing at some of the situations I have encountered as a result of IBS. 

Is this blog only about IBS?  No – definitely not!  A key component of this blog is to create a space where IBS-sufferers can learn something and find a safe haven in the knowledge that there are other people out there experiencing similar issues.  However, not everyone wants to talk about butts all day long, including me; therefore, this blog is also a health and wellness blog where I will focus on other aspects of health including: making healthy choices in the kitchen, various forms of exercise, stress management and also my fur baby Hugo! 

What else?  As some of you who have been reading for awhile will likely know, I am extremely injury-prone.  This blog started off as a challenge to try to manage my IBS while learning how to run … until I did a number on the vast majority of my lower body; I have been icing, x-raying, massaging, foam rolling and generally making the rounds of any medical practitioner that will see me.  I had moved on from running to spinning, until I managed to injure myself doing that, too!  For now I am sticking to tame exercise including yoga, recumbent bike, elliptical, walking and swimming. 

In other news, I love reading and you will often note references to Miss Scarlett O’Hara of Gone With the Wind fame.  My iPod is packed with Bon Jovi, Ben Harper, Eminem, Mumford and Sons and Roxette.  My day job includes working as a public servant and part-time as a Justice of the Peace marrying people.  In between that I freelance write and guest blog whenever I have the opportunity.  Not too long ago I decided that my BA and MA in French were not enough and am now pursuing studies in public relations.  I can safely say I am never bored!   

I hope you enjoy reading my blog – please feel free to comment and to question.  I take great pleasure in hearing your feedback and hope that for those with IBS, that this helps you in some way.  It is high time we stopped hiding behind the bathroom stall and talked to each other. 

Please contact me here about any questions relating to freelance writing or guest blogging.

Connect with me on Twitter and Instagram. 

Happy reading!

Lyndin

IBS Awareness Month

Last week I participated in the Forum for Young Canadians for a second year in a row.  As I learned last year, it is an awesome program where Canada's brightest students gather to learn about politics and government.  One could say that I learned a lot about these topics throughout my week, but some of my personal lessons-learned were from one-on-one interaction with my students.

There is one moment that stands out for me both as an IBS sufferer, advocate and blogger and I feel compelled to share it with you.  A student came up to me one morning just prior to the start of our jam-packed day.  She was very upset and visibly stressed - the reason?  She has IBS and was worried that walking to the day's activities would trigger an unwelcome washroom visit.  We were able to find a solution for her through a taxi, which allowed her to attend the sessions but not have the additional worry about whether or not she could make it without visiting the loo.  The problem was, I automatically asked the following question: "would you like me to tell the group that you are running behind and will meet us there"?  Her response was to let the group know what was happening.

Shame on me.  As soon as she responded I felt both ashamed of myself and overwhelmingly proud of her.  For all my talk about being honest and not hiding my illness, my automatic response was to create a lie so that everyone would think she was tardy instead.  At almost half my age, my student did not feel the need to hide behind excuses, she recognizes that this is her reality and she faces it head-on.  I found her to be extremely inspiring.  She has achieved at a very young age what I can only hope to accomplish through working diligently via this blog and through my social interactions, the difference being that the truth came naturally to her and I have learned over the years that this condition is something to hide.

Given that this is IBS Awareness Month, for those of you who suffer with IBS, learn from her example by exuding confidence and not apologizing or making excuses for something you cannot control.

My husband bought me a treat...

Let me first say that I love my husband dearly and that he is so very sweet and thoughtful, but ... he has an uncanny ability to surprise me with my favourite treats just as I decide to go back on the wagon.  By wagon I mean the summer daquiri season is coming to a close, along with the summer eats (ice cream) - all for the benefit of my IBS, my running and my desire for a more svelte physique.

Will drive for homemade ice cream - Lunenburg, Nova Scotia.

That being said, I definitely ate this football-sized chocolate croissant from Two If By Sea for dinner and it was without a doubt the highlight of my day.  They are so big that the first time I brought one home my husband thought it was a sandwich!

Length 7", Height 3", Width 5"

Now, to fully appreciate the naughtiness of this treat, it is important to note that rumour is at least a half block of butter goes into this flaky friend.  Let us be clear about one thing - there is absolutely no graceful way to eat these in public.  Do not wear nice clothes - grease is tough to get out, bibs or aprons are encouraged, a multitude of napkins are recommended, or at the very least, my personal favourite - the wet nap.

After you finish your last bite, you will finally understand what a beached whale must feel like.  A horizontal posture is normally required after such an indulgence and I certainly mastered that pose while digesting on the couch watching Coronation Street.  You might wonder how someone with IBS could possibly survive the ingestion of such a pastry, I am here to tell you that I do not know how I am not yet in the fetal position.  With IBS comes the great mystery as to how IBSers can possibly digest or not digest certain food groups.  I must admit that I am still in awe - awed by my guts of steel in the face of items such as Exhibit A and by my inability to digest key food staples such as vegetables.

After two hours of recovery, I decided it was time to work off at least a quarter of those calories and reluctantly got dressed for a run.  On my drive to the park (because thou shalt not run on pavement), I suddenly felt a burning desire to go for a swim, so I promptly turned down the nearest side street, drove home, ran into the apartment, threw on my suit and headed to the lake as sunset turned into twilight.  Surprisingly, the lake was a pretty happening spot, but luckily there were not nearly as many hooligans at that late hour.  What can I say about this swim?  It was blissful.  The water was calm and slightly cool as the lights from the houses danced across the lake.

The only drawback was my paranoia as I made my way through the wooded path to the parking lot - convinced there were coyotes or rabid raccoons just waiting to eat me.  Luckily I survived to tell that tale.  All in all, I came out pretty unscathed this evening, however, those are likely famous last words; as a rule food normally comes back to haunt you the next day.  Tomorrow I will be able to confirm whether or not I do indeed of guts of steel!

Bluenose Race Day!

Today was the day that I have been planning for since I began running in February.  With great anticipation I donned the fuchsia run skirt I have been saving for this very day, along with a run singlet and sneakers and headed to the race course.  Unfortunately, I headed there as a spectator as I am still sidelined by my running injury, but that did not mean I could not look like a runner!  Because of this, my running partner had to tackle this solo, so I wanted to ensure I was there to cheer him on.  This was the first race I had ever attended as a spectator and I was surprised to see how many people were running.  I was worried I would not be able to see him, but luckily was able to cheer as he hit 2k and then later on we high-fived as he ran past at about the 8k mark.  

To be completely honest, I was a little teary on the sidelines under my sunglasses.  This race represented a lot of hard work and dedication, not being able to run was upsetting, frustrating and disappointing, especially considering that this was my first race, the goal that had jump-started my entry into this sport.  I quickly forgot my own feelings as my partner ran by, he was fulfilling his goal and I was extremely proud of him for doing so.  I also saw some of my other friends and running partners along the course and was able to enjoy being a spectator even if I could not participate. 

The day could not have been nicer; it was already hot at 8:30 when I left for the race.  It was inspiring to see people of all levels and abilities being active out in the fresh air on such a beautiful day.  I was extremely impressed to see parents running as they pushed a stroller, I only hope that I can be that hard-core if I ever become a mother.  

In terms of my own running, watching the race definitely left me with a desire to start running again as soon as possible.  Television is getting a little old; I cannot understand how people choose to lead sedentary lifestyles.  I am getting cabin fever; I could not do this long-term.  Walking more than 1k at this point (without pain) would be a real treat.  My exercise consists of bridges, ¼ one legged squats, some push-ups, other upper body exercises and additional homework from my physiotherapist.  If I want to go really wild I am allowed to ride the recumbent bike for 15 minutes on a low resistance setting. 

One advantage, and possibly disadvantage, to not being able to run is that I do not have to meticulously plan my eating around the running.  I cannot really do any cardio that would give me the runs, so, I can go a little crazy with the food!  For example, tonight, we are making my mother-in-law’s baked been recipe.  This is extremely exciting.  I never eat beans, and honestly, I may not live to tell this tale, they may just ravage me from the inside out.  But, it is a long-weekend, worst case scenario, we have one very “musical” evening and I spend tomorrow in the bathroom with several magazines.  If it really ends up being a shit-show, I pop a lot of Imodium on Tuesday before I head to work.  So, with that, I leave you for a feast of beans.  Remember, “run hard, be strong, think big”!  Congrats to all of those who ran the Bluenose today in Halifax!  

Let's Get Topical!

WARNING:  This is an IBS-specific post, and may contain TMI - Too Much Information.  

Problems associated with IBS are not limited to the amount of times that you go in one day.  Often, as a result of frequency issues, sufferers encounter other problems such as fissures or hemorrhoids, which can be far more painful than the washroom usage itself.  Either way, many IBSers have a sore bum, both internally and externally; think about when you have the flu and mad diarrhea; this is what many IBSers feel like on a daily basis.  Because of this, they spend their time searching for ways to combat these issues.  With this being said, it is time to get topical – topical remedies, that is. 

There are wide arrays of ointments, creams, foams and powders that can be used to treat these problems.  Many of them are over the counter and many require a prescription.  When you begin waddling because of the pain in your butt, or you try to find a way to do your job standing up, desperation normally sets in and you set yourself on a path to find anything that may bring some relief.  Personally, I have tried most available over the counter and prescription ointments, however, I have extremely fair and sensitive skin, resulting in allergic reactions to all of these products, so I have had to become inventive.  If you were to run into me at the drug store, you would likely think that I have an infant.  This would be because of the Vaseline, zinc oxide, baby wipes and powder that I manage to purchase on a fairly regular basis.  I can assure you, in the event a baby appears at my door, I have everything short of diapers to take care of that little butt. 

I stopped using the stronger stuff once I realized that my butt would actually feel worse after all of the over the counter ointments, instead, I normally use what you use on your baby.  Unfortunately, with both zinc oxide and Vaseline, I can only use them for a day or two before I have an allergic reaction, but that is normally sufficient to give me a bit of relief.  From experience, I would recommend never using the organic Vaseline, for the simple fact that this stuff seeps through everything in sight.  It will seep through the container, it will seep through Ziploc baggies, and pretty soon you will have a slip and slide in your purse.  My recommendation on this one – get the brand name. 

Just as you may think I have a baby, you may also suspect chronic cocaine usage.  This could not be further from the truth.  Two magic words – corn starch.  This is not the kind of topical you use at work.  It gets everywhere.  It looks like I take hits on my bath mat or in my tub; I assure you my desperation has not culminated in drug abuse just yet.  Corn starch is nature’s equivalent to baby powder, without the chemicals or fragrances.  It calms things down, but is a hell of a mess to clean up.  I travel with mini containers full of corn starch, which I have labeled so as not to appear on the drug smuggler list at the airport.  My husband is very mindful to never use the bathroom corn starch.  So, for those of you who have seen it in my loo, nothing quite as exciting as cooking going on in there. 

Baby wipes and Tucks, the best price in town on baby wipes is at Costco!  These can be amazing, and horribly awful.  They will either soothe, or, burn something awful.  In my experience, I cannot always anticipate which one it will be, think of Kevin in Home Alone using the after shave.  Same sensation.  However, baby wipes are extremely useful after using Vaseline or zinc oxide.  Enough said.

In terms of other remedies, not necessarily classified as topical, Advil Liquigels are a gift.  I pop those things all day long when my IBS is acting up, it helps to reduce swelling and relieve pain.  I also use those disposable heat packages, the ones you stick to your neck for relief.  I keep a pack of those in my desk at all times and will put them on my stomach to ease any cramping I may have as a result of the IBS. 

Doughnuts.  Sadly, not the edible ones.  The ones you sit on.  I try to avoid using these at all costs, because, honestly, I do not want to have this conversation at work.  However, it did come to that one year, where, for six months I had to sit on one in order to gain a modicum of relief.  My recommendation would be to put it in a pillowcase and try to pass it off as a cushion. 

As the great Vanilla Ice once said ice, ice baby.  I have spent many nights curled up with ice in a bag where the sun don’t shine.  It is not glamorous, but often it numbs you enough to allow you to function. 

Sitz baths and/or Epsom salt baths.  Sitz baths are not nearly as relaxing as an Epsom salt bath.  The primary difference being that a sitz bath is a device that you fill up with warm water (sometimes with a bit of salt) and place on your toilet.  It is often recommended as a way to promote the healing of fissures or hemorrhoids.  Epsom salt baths are in your actual bath tub and they allow you to step away from the can for a moment.  Personally, I try to limit these, due to my sensitive skin, but they can promote relaxation. 

I hope that you will find some of these recommendations helpful.  If you have any of your own, I would love to hear them! 

The F word – Part Deux: Dear Diary…

In my last post I began my introduction to the world of fibre and how I came to discover my optimal intake-level of the f word.  Knowing your numbers is great in theory, but if you do not know how to track your fibre then you will have no idea how you are doing.  Sure, your symptoms may indicate that things are not going well, but you will not know how the fibre or the food is affecting you.  The solution is … food journaling! 

For those of you who have been diagnosed for awhile, you have probably received this recommendation many times before.  If you are anything like me, I blissfully ignored it.  I became so aggravated any time someone suggested that I track my food, and even worse my symptoms, and my feelings.  And then I had one too many “episodes” and could no longer ignore the repeated recommendations of my dietitian to begin tracking.  So, pen and notebook in hand, I began the tiresome task of writing everything down.  When I say everything, I mean absolutely everything. 

What to track?

• Track how much (ex. 1 slice of whole wheat bread, ½ cup of unsweetened applesauce etc.) and how it was prepared (ex. peeled, cooked, grilled, poached, raw etc.)
• DO NOT forget to track your liquids, especially water
• Track when you ate it
• Track how you physically felt throughout the day (ex. felt bloated after lunch, solid BM after breakfast, cramps after dinner etc.)
• Make note of details relating to your BM (bowel movement), this would include color, consistency, smell, easy or difficult to pass
• Track how you felt emotionally (ex. felt stressed all day, very positive day etc.)
• Write down any event you may feel was significant
• Make note of any physical activity you did that day and for how long – in addition, if your IBS felt better or worse as a result
• For women, if you are on your period, be sure to note this as it can drastically change your symptoms

 Now that you know what to track, how should you track?  There are so many options that you can use, I have tried both the manual options and a few of the online options.  Here is a sampling of what you can use:

• Notebook – just like a diary, you can just make a new entry each day and jot down all of the details as listed above.
• Spreadsheet – I am a girl who loves her spreadsheets.  I love to create an Excel file for pretty much everything, so journaling was no different.  My philosophy is, if you can make it visually appealing and thoughtfully organized, you will be more likely to use it.
• Worksheets – Some dietitians will give you a worksheet that you can use to track your food, and if not, make your own, maybe using a spreadsheet!
• Online – There are unlimited online choices.  In the past, I have used Fitday (the free version) and I currently use Livestrong (paid version, but will likely switch back to the free version next year).  These providers have all of the information available online, so you do not have to wonder how much fibre is in the food you are eating, or what the nutritional break down is of a Tim Hortons blueberry bran muffin.  These are useful tools because they can show you whether or not you are reaching your RDI for various nutrients, it has a “journal” option that allows you to track your symptoms, as well as your fitness and other activities.  My husband is a valiant Fitday supporter, but, Livestrong is prettier and has lots of articles relating to fitness and food.  A friend of mine uses a similar paid tool on the Women’s Health website and I also know that many runners use SparkPeople.  However, it does not matter which option you choose, it just has to work for you.  
• Mobile –  most, if not all of the websites listed above also have apps that you can download to your iPhone or iPod so you can track on the go.  They also sync up to the online versions.   

When keeping a food journal, ensure that you track for a minimum of two weeks, but preferably a month.  This will allow you to track a wide variety of foods and it will give you a clear idea of your eating habits and how your symptoms relate to what you eat.  

Once you have tracked for the allotted time, you should analyze the results and make adjustments accordingly.  For example, if you notice that every time you eat turnip your guts are a-rumble, maybe you should stop eating this gas-inducing food.  If you notice that when you eat food high in refined sugars that you have the runs, maybe it is time to re-think your sugar intake.  If you notice that no matter what you eat for breakfast, you are having problems, maybe change the time you eat breakfast.  Perhaps you discover that an after-dinner walk makes you feel much better, you should ensure that you do this every night because it gives you relief.  What happens if you have strong symptoms and cannot figure out the trigger?  Check your food intake on the previous day.  Often times, it is the food that you ate yesterday that creates the symptoms you feel today.  If that does not work, did something happen in your life that could have triggered the symptoms? 

Below are some screen shots from both Fitday and Livestrong to give you an idea of what their interfaces look like.  Check back for Part 3 in my f word series.  

Screenshot of Livestrong's MyPlate 

Screenshot of Fitday's interface