Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (2 page)
Once you figure out your triggers, make sure you watch out for that situation in order to avoid repeating it
. On the other hand, you might not discover right away t the reason for your crisis. You need to show patience, as it may take you awhile. A positive attitude and a strong will to determine why you are not feeling well is extremely important. Revise your strategies, goals, and any notes that you made for establishing your healthier lifestyle.
Remember, your goal is to live a better, healthier life with as few MS symptoms as possible.
If you avoid certain foods due to sensitivities or allergies, it is important to remember that you may deprive your body of major nutrients. This could be the reason why you do not feel well. Consult your physician or registered dietitian to see if you need to take vitamin and mineral supplementation. Review your diet with them carefully. If you have a caregiver, talk about your findings, as he/she can help you out as well.
A Word on Food Allergies and Sensitivities
As was mentioned earlier, determining your food allergies and sensitivities are extremely important. Consult your physician. One aspect a physician may not approach with you is the potential reasons behind those allergies or sensitivities. Our brain has many ways to tell us things or warn us. One of these is when an emotional event is attached to a particular food or scent, which can result in triggering a sudden allergy or sensitivity to that particular food or scent. The sensitivity does not necessarily surface at the time of the emotional event, but can be triggered later on in life. Our brain attaches the new event to the old event, and suddenly the allergy or sensitivity appears. Many events can be connected to the old event before something may even happen. Identifying those events in our lives can make a huge difference. Identifying the initial event in our lives that triggers the emotional chain will eventually lead to a breakthrough that may make the allergy or sensitivity disappear. The event can be related to our early childhood. Discuss this with your psychologist as he or she may be able to identify those moments, help you get over them and, consequently, eliminate certain allergies or food sensitivities. Be aware though that some allergies are truly immune system responses and are not connected to our emotions.
Talk to your family and friends. Take time to explain your diet to them and how it will benefit everyone, not just you. Tell them, if you get sick you will no longer be able to be involved in family and social activities, which you need for your own mental stability. However do not avoid your own responsibilities. You want to keep moving a bit to recover faster, so choose one chore you particularly enjoy. If you enjoy cooking, have everyone else do the prepping and cleaning, and choose easy, quick recipes that don’t require much lifting and that are easy on your body. Such an attitude will make everyone much happier and less stressed, which is very important for MS patients and everyone else around them. Yes, it is about you, but also about everyone around you.
Let your caregiver, helpers, or family members know you need their support for the long run
. Keep in mind that the comfort and kindness of a friend can go a long way and should be appreciated and treasured. You must remember to thank those who help you. Treat them with respect and even to a “special treat” once in awhile, as a small gesture can work wonders.
Do not feel intimidated to tell your friends what you can or cannot eat. They are your friends—they love you, and will understand. The last thing a real friend should do is not care for your health!
When you are feeling well, you can even write your own cook book with the foods that make you feel good and share it with your friends
. Read and educate yourself on MS. Read about the food that people with MS have reported helped them. See if it helps you as well.
Be aware that psychological and physical stress often results in fatigue, pains, and reduced abilities. One way to help you through difficult times of stress is through relaxation techniques and even mild exercises such as yoga. And don’t forget about a nice refreshing bath, which can be very soothing. But be very cautious when entering and exiting the tub, to avoid falls, which often cause broken bones. Take some time off and pamper yourself!
The Importanceof Nutrition
DietarySuggestions for a
Healthy Lifestyle
No matter what your health problems, eating healthy foods should be a priority and a pleasant experience as well. You need to be responsible for your own health, don’t expect anyone to keep you in line. As a matter of fact, many people will offer you foods that are not good for you and it is ultimately up to you to say “no, thank you.” Pay particular attention to your nutrition plan and do everything in your power to stay as close to it as possible. You will feel much better, be able to enjoy your daily activities and reduce the risk of pains and, ultimately, of worsening your disease.
Eating habits are difficult to change and are often rooted in years of cultural and family habits.
Expecting a quick change is not realistic
. Patience and a strong will to change over time are a must. By employing new habits, you will eventually see the fruits of your labor in an improved overall well-being.
Healthy eating is not about eating everything you like. It is about giving your body what it needs and what agrees with it. It is about eating the right amount of calories per day considering your daily activities. Eating healthy is also about meal rituals. That means having regular meals at the same times every day. Three to four meals a day is recommended. That includes a snack in the afternoon, which is important to keep your blood sugar level stable if you have a late dinner.
It is ultimately up to you to decide what works best for your body and how to spread your meals throughout your day. Remember to appropriately divide your daily calories
. We will explore this further in the nutrition section when we specifically discuss which foods MS patients should eat and which they should avoid.
Eating Organic
Everyone knows that eating foods that are free of pesticides, chemicals, antibiotics, colorings, or hormones is better for you. This is strongly recommended for MS patients. If you are not financially strained, make an effort to shop organic at your local farmers’ market, growers, and stores. If budget is an issue, do not stress about it. Sometimes we have to make practical decisions and, understandably, eating organic may not always be a priority. Also, keep in mind that due to very strict regulations, many farmers and growers are not able to obtain the organic label. But they are still producing foods that are free of pesticides, chemicals, antibiotics, and hormones, and are of excellent quality. All you need to do is find those products in your local stores and read their labels carefully.
Here are some buying tips that are economically prudent while also being healthier for you and your family. When buying dry, canned, or frozen products you should make sure to buy organic. They are not much more expensive and are much healthier for you. While you should not be eating such products on a regular basis, they can be helpful during the winter months, when a variety of vegetables and fruits are not available. Also if you cook for yourself and feel physically exhausted, you might opt for the dry, canned or frozen product.
Reduce your individual portions, particularly with meat products.
You can stretch your dollars while you shrink your waistline. Portion sizes at your local store are often larger than what you really need to eat. For example, a chicken breast often weighs 8 ounces when you should only be eating about 4 ounces.
Support your local farmers and growers.
The more distance the food travels from farm to table, the greater the cost.
Join a food co-op.
Co-ops purchase food in bulk and often carry organic items. If there isn’t one in your town, consider starting one with family and friends.
Share your knowledge.
If you have discovered healthy organic or non-organic foods from a reputable supplier, pass the news on via an e-mail to MS organizations and friends. They will appreciate it immensely and you will help promote such suppliers, which eventually will be in a better position to lower prices based on demand.
Preferably, you should eat out no more than twice a week. Keep that time for the weekend with family and friends. Too many places use commercially packaged food and unhealthy fats, which are detrimental to your health. Not to mention how much salt is in those foods—and you might not get enough calcium either! It is extremely important that you pay attention to the type of foods you choose when going out.
In a restaurant, do not hesitate to question the waiter about the ingredients in a particular dish. Let him/her know you are on a specific diet and looking for high calcium dishes that are also low-fat. More and more chefs are willing to accommodate their clients today because they know it is important for the survival of the restaurant. There is also an increased demand for healthier choices, and the industry is paying attention. Choosing a restaurant that caters to foods closer to your diet is also wise—chances are you will find more food that you can enjoy there in the first place (e.g. Italian, Mediterranean, or vegetarian restaurants).
Quick Tips for Ordering at a Restaurant
Order steamed vegetables with olive oil or lemon on the side
Brown rice is also safe
Ask for your dish to be prepared with a little olive oil, canola oil, or grapeseed oil, and no butter. Ask for olive oil and vinegar on the side for your salad dressing or bring your own dressing. Half a lemon is also a good substitute for dressing or butter on steamed vegetables.
Half a baked potato is safe as long as it is without toppings and butter (you can always drizzle a little olive oil over it yourself).
Stay away from unhealthy carbohydrates and ask to substitute steamed vegetables instead. Avoid most desserts except fresh fruits. It is best to save your sweet tooth for homemade, healthier goodies.
Don’t blindly eat what is served to you—pay attention to the type of food and the amount of food, and try to figure out the total calories. Put that into perspective with your meal allowance.
When visiting with family or friends, make them aware of your health situation a few days before the visit
. If they already know, just give them a quick phone call to remind them, as many people have a very active lifestyle and may easily forget. Be very diligent and carefully choose what you eat. If needed, ask the host if he or she made the food from scratch, what is in it, or if it is store bought food. And remember: when in doubt, do not eat it. If you are not sure of the situation, you can always eat before you go to an event. If you know that the food the host will prepare will not agree with you, you can ask if you can bring your own food. No one should get upset; after all it is about making sure everyone enjoys the party!