How to Love Yourself When You're Unlovable

Hey crew,

This may seem like a random post, however it's definitely worth thinking about these things before we go so that we can be prepared the best we can be.

Here are some helpful hints from Matt Fenwick as to how to stay healthy during our trip.

Here's a couple of things I would like to remind the Year 13er's about.

1. Students need to bring a sturdy water bottle, at least 1 litre with your name on it, 2 water bottles would be even better.
2. Students need to bring a Tea Towel per student, not everyone brought it last year and we didn't have enough.
3. Article on ‘Top Eight Things to Eat When You Are Feeling Awful’.
4. Article on ‘What Not to Eat for Diarrhea’.

DIARRHEA: TOP EIGHT THINGS TO EAT WHEN YOU ARE FEELING AWFUL

What to Eat for Diarrhea

By Barbara Bradley Bolen, Ph.D., About.com Guide

Updated April 16, 2012

1. Bananas

Bland and easily digested, bananas are a good choice to settle an upset digestive system. The high level of potassium in bananas helps to replace electrolytes that may be lost by severe bouts of diarrhea. Bananas are also rich in pectin, a soluble fiber that helps to absorb liquid in the intestines and thus move stool along smoothly. Bananas also contain a good amount of inulin, another soluble fiber. Inulin is a prebiotic, a substance that promotes the growth of beneficial bacteria (probiotics) in the intestinal system.

2. White Rice and Mashed Potatoes

Talk about comfort food! Due to their low-fiber content, these starches are easily digested way up high in the GI tract. Eat your rice and potatoes plain; butter has a high fat content, which could be irritating to your system and contribute to intestinal cramping.

3. Applesauce

Like bananas, apples are a good source of pectin. However, the high fiber in raw apples makes them too rough for a dicey intestinal system. Cooking the apples makes them easier on your system to digest, thus allowing you to benefit from the pectin, sugar and other nutrients that lie within.

4. White Toast and Crackers

When your intestines are acting normally, it is important to eat whole-grain products. When you are experiencing acute diarrhea, however, it is better to turn to processed wheat foods. The removal of the outer husk of the grains in these foods results in easier digestion. As an added bonus, the salt (sodium) in crackers will be beneficial in terms of restoring the electrolyte balance.

5. Yogurt

It is generally recommended that dairy products be avoided during acute diarrhea episodes. Yogurt is a major exception to this rule. Look for yogurt that contains live or active cultures, or more specifically Lactobacillus acidophilus and Bifidobacterium bifidum. These active cultures are probiotics and they appear to help to establish a healthier balance of bacteria in the digestive tract.

6. Steamed Chicken

Due to its bland nature, steamed white meat chicken is an easily digested source of protein, thus providing a fairly safe way to get some nutrients into your body. Butter and oils are very hard on a delicate system, so avoid deep-fried or sautéed preparations.

7. Blueberries

Reportedly, dried blueberries have a long history of use in Sweden as a treatment for diarrhea. Dr. Varro Tyler in his book, Herbs of Choice, recommends either chewing dried blueberries or making a tea by boiling crushed dried blueberries for about 10 minutes.

The helpfulness of blueberries for diarrhea appears to be due to the fact that they contain tannins, which act as an astringent, contracting tissue and reducing inflammation and secretion of liquids and mucus. Blueberries also contain substances called anthocyanosides, which have antibacterial properties, as well as being a good source of antioxidants. Lastly, blueberries are another source of the soluble fiber pectin.

8. Herbal Tea

Okay, this is a drink, but talk about soothing! There is nothing like sipping a warm cup of tea for a feeling of comfort. Two teas in particular are especially good for quieting a diarrhea episode: peppermint and chamomile.

• Peppermint Tea: Peppermint has a soothing effect on the gastrointestinal system. It is thought to calm and relax the muscles along the intestinal tract, thus reducing spasms. Peppermint also seems to be effective in reducing intestinal gas.
• Chamomile Tea: Chamomile is a flowering herb. Chamomile tea appears to be effective in reducing intestinal inflammation and calming intestinal spasms.

WHAT NOT TO EAT FOR DIARRHEA

Foods to Avoid When You Have Diarrhea.

By Barbara Bradley Bolen, Ph.D., About.com Guide

It is important to know what to eat for diarrhea. But it is just as important to know what not to eat when you have diarrhea. The last thing you would want to do is to make matters worse by eating foods that can potentially aggravate your GI system or increase the speed of intestinal contractions. Therefore, do your best to avoid the following foods when you are dealing with diarrhea:

1. Fatty Foods

Foods with a high fat content can speed up intestinal contractions and cause a reaction to a system that is already sensitized. Therefore, try not to eat anything that is greasy, fried, creamy, or covered in gravy.

2. Dairy Products

Even if you don’t suffer from lactose intolerance, it might be a good idea to avoid dairy products for a while after suffering from a bout of diarrhea. Diarrhea can cause a lessening of the amount of the enzyme lactase. Lactase is needed in order for the body to digest lactose, the sugar found in dairy products. If this “milk sugar” goes undigested, it can result in further symptoms of gas, bloating, nausea and diarrhea. Here are some common lactose-containing foods:

• Butter
• Soft cheese, such as ricotta or cottage cheese
• Ice cream
• Milk

3. Sugar-free Foods

Some artificial sweeteners and sugar substitutes can have a laxative effect, as well as contribute to gas and bloating. So until you are feeling better, it is best to avoid:

• Diet soda
• Sugar-free candy
• Sugar-free gum
• Sugar substitute packets for coffee and tea

4. Gas-Producing Foods

Certain vegetables have a well-documented reputation for increasing intestinal gas which could contribute to further diarrhea:

• Beans
• Broccoli
• Cabbage
• Cauliflower
• Onions
• Peas

5. Alcohol, Caffeine and Carbonated Beverages

For healthy individuals, beverages containing alcohol, caffeine, and carbonation do not generally cause diarrhea. However, each has the potential to be a GI irritant, and thus are probably best avoided until your system returns to normal.

6. Unsafe Foods

Whether you have diarrhea or not, you should always make sure that you only eat food that has been safely washed, prepared and stored. Foods that are not safely prepared and stored put you at risk for a serious gastrointestinal illness. Always observe good food hygiene:

• Wash your hands thoroughly before preparing or eating any food.
• Thoroughly wash all raw fruits and vegetables.
• Clean food preparation surfaces with hot soapy water before and after use.
• Cook all foods to an internal temperature of 160 F.
• Refrigerate or freeze leftovers immediately after eating.

Reference: http://ibs.about.com/od/diarrhea/tp/DiarrheaFoodsAvoid.htm


And, last but not least, Trin's hot tip - BRING THE AQIUM AND REMEMBER TO USE IT ... like, all the time!

Peace out!