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You Are Here: IC
Network : Fresh Tastes
: February 2001
Pamper Yourself From The Outside In
Grinding stress
just seems to be an inevitable part of everyday life these days,
and those of us with IC sure have more than our fair share of it
don't we? Besides juggling conflicting work and family obligations,
we have the added hassles of insurance company runarounds, medical
treatment uncertainties, and complex diet and medication schedules--
not to mention the wear and tear that chronic pain puts on the body
and mind.
Various scientific
studies published over the last thirty years have demonstrated the
detrimental effects of constant low-level stress on both animals
and humans. The immune system is particularly vulnerable to chronic
stress. Those of us with IC are afflicted with a bladder condition
that involves mast cells (part of the immune system) and some of
us also have allergies or other immune-related disorders. Taking
time out to refresh our mind and replenish our strained bodily resources
makes common sense. Some of us find biofeedback, progressive relaxation,
self-hypnosis, meditation and the like, effective in moderating
bladder pain. What is more, some IC-associated disorders also have
been found to respond favorably to these relaxation-based techniques.
[1]
Finding the
time and money to visit a spa, take a mini-vacation, or have a weekly
massage though, is difficult for many of us. And of course, just
the thought of getting in the car and driving anywhere in the midst
of an excruciating (and stressful) IC flare-up, can be overwhelming.
A wonderful alternative that any of us can do is to set aside a
few hours or minutes for a relaxing, luxurious spa treatment right
at home. And of course you don't have to do it alone. Relaxation
routines can also be combined with gentle massage to enhance a romantic
and sensual relationship with your spouse or significant other.
So here we
are in the depths of winter... depressing, bleak, cold. When better
to carve out a few hours to pamper oneself with warm baths and candles,
beauty treatments, and soothing music? Now I bet you're asking yourself,
"How do foods fit in with this?"
A central feature
of the personal pampering you get at a spa is their famous cuisine.
Quite a few notches above run-of-the-mill health food, meals at
the finer health and fitness spas offer a wide range of low-fat,
low-sugar, preservative-free fresh and natural foods. At The Palms
in Palm Springs, California for instance, the snacks and meals are
prepared by world-class chefs. Sounds like an IC patient's dream,
doesn't it? Unfortunately, traditional spa cuisine is heavily loaded
with tomatoes, fruits, and other acid food that won't make our bladders
happy. But some of their healthy recipes can be adapted fairly easily
to our needs. If relaxation
time at your "home spa" will be an afternoon or a whole day, prepare
some satisfying but healthy snacks. If it's a cold rainy day, perhaps
a warm mug of homemade soup may be just the thing. (Make a big pot
of soup for a dinner and freeze a couple of individual portions
that can later be microwave-heated). Like crunchy snacks? Munch
on celery sticks filled with low-fat cream cheese (or cottage cheese)
and chopped fresh basil. Carrot sticks, radishes, pear slices, or
bell pepper strips make healthful snacks. Original or Low-Sodium
Triscuits, Fat-Free Ry-Krisp Crackers or Pringles' Original Potato
Crisps are a few of the preservative-free snacks out there which
are also high in fiber.
Depending on
your mood and the weather, drinks can range from warm mint tea to
a tall cool glass of Sobe's Lizard Blizzard (a white beverage, it
tastes just like a pina colada without the alcohol! Quite a few
IC patients can drink this one. It's well worth a try.) Whatever
your taste, find something quick to prepare (or prepare ahead) that's
emotionally satisfying as well as healthy.
Here is a spa
cuisine-based recipe that's quick to make, easy to vary, and filled
with healthy vegetables. Add some strips of broiled chicken or a
bit of grated low-fat mozzarella if you like. Now you're set to
enjoy your favorite relaxation routine at the "home spa"-- be it
reading magazines in a warm bath, gentle yoga stretching, treating
yourself to a facial, or whatever!
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Summer
Vegetable Wraps (Servings 3)
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2
Tbsp. olive oil (or some no-stick spray for a lower-fat version)
2 green
bell peppers, sliced in thin strips
2 small
zucchini squash, sliced lengthwise in 1/4-inch thick strips
1/4 tsp.
onion salt
dash of
black pepper, optional
strips
of cooked chicken, optional
6 small
flour tortillas, warmed
grated
mozzarella, optional
Heat olive
oil in a large covered skillet over medium heat. Add bell pepper
strips and zucchini. Turn, coating with oil. Add onion salt. Add
chicken strips and black pepper if desired. Cover and continue to
cook until vegetables are tender, about 5 minutes. Stir frequently
to avoid scorching. Remove from heat. Sprinkle with grated cheese
if desired, then spoon into warm tortillas and roll up.
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Food
for the skin and hair
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At spas,
the food doesn't all wind up in your stomach. Some spas' most
famous recipes are for facials, rinses, oils, masks, and other
pampering potions directed at invigorating and refreshing
the body from the outside in. Some of these are very effective
yet simple and quick to make at home, using common herbs and
foods you probably have in your kitchen. And best of all,
these don't contain any artificial ingredients that sensitive
skin may react to.
For a great
mood lifter, try a beauty treatment as part of your relaxation routine.
Besides just treating the body, some beauty treatments rejuvenate
the senses with their interesting textures and soothing or invigorating
aromas. If you are interested in some natural lotions and beauty
potions made from food-based and herbal ingredients, delve into
Catherine Bardey's book, "Secrets of the Spas" (Black Dog and Leventhal
Publishers, 1999).
For more ideas
for relaxation (and some products to try), here are a few online
resources:
- Essential
oils and herbs for relaxing baths can be purchased through Bassett
Aromatherapy or Aromafloria.
- A great resource
for candles (scented and not scented) is Illuminations'
web site.
- Another interesting
site where you can find everything from romantic scents to some
calming music for your home spa is Sensia.
- For a truly
customized beauty product selection visit Reflect.
You can put together the ingredients of everything from body wash
to lipstick. Although they don't specifically offer hypo-allergenic
choices, I noticed that many products are free of animal substances,
preservatives, and dyes.
Here is one
of my favorite make-it-yourself treats for "home spa day".
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Refreshing
Citrus-Ginger Bath
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Ginger has
long been used by herbalists to treat everything from stomach ailments
to infections and is said to invigorate and promote circulation.[2,3]
Oatmeal softens the water and makes the skin feel silky. Citrus
peels are cleansing and have a refreshing, energizing scent that
helps vanquish fatigue.
1 4-inch piece
of ginger root, peeled and cut into pea-sized pieces
peel of 4 lemons,
coarsely grated
peel of 1 orange,
coarsely grated
3 Tbsp. dry rolled
oats
Place ingredients
in a square of muslin, cheesecloth, or gauze and tie up. Toss into
bathtub while drawing a tubful of warm water. (An old pair of pantihose
can be cut up and used effectively in place of the muslin. Another
technique is to cut off the feet of the pantihose, place the herbs
in the foot, then use a strong rubber band to secure the hose to
the faucet so the warm water gently runs over and through the herbs
as the tub fills.) I like this as an afternoon bath, to invigorate
and re-energize me for the evening. To enhance the effect while
you relax in the tub, light a citrus scented candle. (Illuminations
has a fragrant one called "lemon meringue pie"-- it smells so good
you could almost eat it!)
NOTE: If you have
vulvodynia or a urethra which is easily irritated by substances in bath
water, the ginger and citrus oils may be too strong-- in that case just
use the gentle, non-irritating oatmeal for a silky smooth skin.
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Rosemary-Vinegar
Hair Rinse
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I shouldn't
have been surprised to see a similar recipe to this in "Secrets
of the Spas"...four generations of women on my mom's side of the
family can attest that this recipe definitely works wonders to restore
shine to over-conditioned limp hair. Back in the days before there
were so many hair products on the market, women used vinegar concoctions
to rinse their hair and detangle it after shampooing. The vinegar
and herbs would remove all the alkaline soap or mineral residues
(making it easy to comb and leaving the hair soft and shiny). Rosemary
improves circulation when it's applied to the scalp and is reputed
to stimulate hair growth (just the thing for those of us with Elmiron-thinned
hair!) When my daughters were little, I used vinegar rinse after
shampoos to make their fine hair manageable without weighing it
down with greasy conditioners. Just make sure you don't get any
in the eyes!
2 Tbsp. chopped
fresh rosemary
1/4 cup
cider vinegar
2 cups distilled
water
1 jar with tight
fitting lid
a squirt-top
bottle
a plastic cup
Heat the vinegar
until its just luke warm in a saucepan or in the microwave. Place the
rosemary in a jar and pour the warm vinegar over it. Seal with a lid that
seals tight. Set it in a cool dark place for five days. When done, strain
out the rosemary and throw it away. Add 2 cups of distilled water and
shake to mix. When ready to use, pour into a squirt-top plastic bottle.
After shampooing, squirt the vinegar over the hair and work into the hair
and scalp. Rinse with water, comb out, style and dry. (Be careful with
chemically treated hair- this rinse may alter the color a bit.)
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Fresh
Spearmint Facial Steam
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This is another
favorite of mine. A refreshing facial steam will open the pores
and flush impurities from the skin. Spearmint has long been used
in folk medicine for reducing flatulence and colon spasms when taken
internally [3], but has been used externally too. The oil in the
spearmint has stimulating properties and inhaling the aroma is reputed
help alleviate headaches and fight fatigue. Spearmint (Mentha spicata)
is easy to grow in a garden or a pot in a sunny window and I love
to treat myself to a 10-minute facial steam after a particularly
stressful day.
1 6-inch long
sprig of fresh spearmint
6 cups of boiling
water
Place the mint
in a large bowl, then pour the boiling water over the mint. Let
the water cool a minute or so to avoid scalding. Place face over
the steam rising from the bowl and cover head with a towel. Let
work for about 10 minutes.
REFERENCES:
- Elspeth
Guthrie, M.D.; "A Consensus on Psychological Treatment Approaches
for Functional Bowel Disorders"; Participate, Vol 5, #4; International
Foundation for Functional Gastrointestinal Disorders; 1996.
- A. Y. Leung;
Enclyclopedia of Common Natural Ingredients Used in Food, Drugs
and Cosmetics; John Wiley and Sons, New York, 1980.
- PDR (Physicians
Desk Reference) for Herbal Medicines; First Edition; pp. 977 and
1101-1102; Medical Economics Co., Montvale, New Jersey; 1999.
The Interstitial Cystitis Network
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