Latest #lowfodmapdiet Posts
- It occurred to me on my last post that a ton of helpful knowledge was earned pouring over books the last 20+ years. Content warning: dysmenorrhea. As far as my last check I have non-endometriosis non-cystic ovary dysmenorrhea. And what that basically means is that I have - since I began menstruating at age 11 - had an incredibly irregular, frequently absent (longest I went was one a year for two years in a row around the age of 14) and upon arrival, tremendously painful menstruation. I got my first ovarian ultrasound when I was 15 and though I haven’t gotten one in the last 4 years, it is something I insisted on a referral for at least 3 times since my first. I do that to make sure I’ve since remained in a state of non-endometriosis and non-polycystic. It’s maniacally important to me because my paternal aunt had breast cancer, her daughter had ovarian cancer, and my father/aunts cousin from their paternal side died of breast cancer. Breast cancer is a higher risk in women who menstruated before age 12 🤚🏼. I could give you “the formula” that eventually worked for me but it’s tiring and also, it worked for me. I’ve done countless labs, paid out of pocket for tests my insurance wouldn’t cover and learned the hard way that what doctors consider “normal,” is based on the American mean and median, not what is “optimal.” Optimal hormones function. If most the population has hormonal imbalance, and therefore my labs are “normal,” that doesn’t fuxking help me bleed. Ultimate respect for your body - is knowing it. And you don’t need a lot of money to do that. I rarely ate fresh whole foods growing up. I did if it was available I have no food aversions. But my reality was fast processed foods. I have also tested for the BRCA gene and as far as I know, don’t have it. But that’s no promise that all these other hormonal, environmental and consumption parts of the puzzle won’t one day hand me a rough card to deal with. This book was great. I’ll highlight some others as they come to mind. ❤️ #pcos #dysmenorrhea #amenorrhea #hormonalimbalance #letoxx #lowfodmap #lowfodmapdiet #fathead #paleo #primal #lchf #hflc
- Fibre is an important nutrient in improving our overall health. Adequate fibre intakes have been shown to decrease a person’s risk of developing chronic diseases such as bowel cancer, cardiovascular disease and diabetes. Fibre can also help with making us for fuller for longer after meals and plays a vital role in making sure our gut is working normally and keeping our gastrointestinal system healthy.
Eating enough fibre has been shown to;
👉Decrease cholesterol levels.
👉Control our blood glucose levels.
👉Decrease loose stools, manage diarrhoea and the symptoms associated with diarrhoea such as stomach pain, cramps and wind.
👉Increase the number of good bacteria in our gut.
Fibre is the edible parts of plants that are unable to be digested, or broken down, and absorbed in our small intestine. These are then either partly or fully broken down by the bacteria in our large intestine.
In Australia, it is currently recommended that women consume 25g of fibre per day and men consume 30g of fibre per day. However, most Australians currently do not consume enough fibre.
For those with IBS, it can be difficult to eat enough fibre when following a low FODMAP diet because they are eating less of these carbohydrates that contain fibre and are also natural prebiotics. Prebiotics are known for promoting “good bacteria” in our gut which assists with improving our overall gut health. Prebiotics have been scientifically shown to impact the gut microbiome in healthy people.
P.S. Would You Like My Personal Help For FREE? To find out if we’re a good fit to work together book your free assessment call here; http://bit.ly/2BQ7wHx
#dietitian #guthealthexpert #lowfodmap #fodmap #fodmapfriendly #ibs #ibsdiet #microbiome #fibre #gutmicrobiome #apd #nutritioncoach #accreditedpractisingdietitian #prebiotics #probiotics #lowfodmapdiet #guthealth
- Happy Easter beautiful people! 🐣🐰💘
Often on Easter, we get caught up in buying gifts and lots of chocolates and forget what Easter should really be about. To me, Easter is a time to give thanks + be grateful for what we have, a time to be with my family/loved ones and share a special meal together. Yes I still buy small gifts (which usually involve chocolate 😋) but for me, the importance of Easter is family and family isn’t just defined by just your blood relations. Family can be anyone from your partner, close friends, neighbours or even your pet/s! So today, reflect on who and what you’re grateful for and share a beautiful meal together that you wouldn’t normally have!
If Easter isn’t something you celebrate or believe in, Sunday’s are always a good day to get together with people who are most important to you and share a meal or just catch up!
Ps. This year, my special Easter treat are these Vegan Hot X Buns that my family and are are about to dig into for breakfast! 😋
- My health hasn’t been the best lately and recently, a nutritionist put me on a low starch, low sugar, low FODMAP/ sulfur, gluten free, anti inflammatory diet. Which, needless to say, cut out a whole schwack of foods that I typically rely on. It’s therefore and understandably felt quite restrictive but today I decided to embrace it and to make the most with the materials that I am allowed to eat. So, here are my Eight Veggie Swiss Chard wraps with spaghetti squash noodles and peanut sauce. Here’s to making it work! #vegan #veganfood #veganrecipes #plantbasedfood #plantbasedvegan #veganlowfodmap #lowfodmap #lowfodmapdiet #antiinflammatorydiet
- What’s for dinner tonight? .
How about a Healthy, low FODMAP Chicken Piccata!?!? YUM!
Make sure to pair this dish with veggies! My favorite for this dish is spinach sautéed in garlic infused oil.
🍃 🍃 🍋 🍋 .
Recipe for approximately 4 servings;
1 lb. boneless, skinless chicken breasts, cut in half horizontally and pounded down, equally 1/2″ thick
1/2 cup blanched almond flour
1 Tbsp avocado oil, or olive oil
1 cup LOW FODMAP chicken stock ( try Fody! @fodyfoods )
1 fresh lemon, juiced
1/4 cup capers with liquid
Dash of salt
freshly ground black pepper
finely chopped parsley for garnish
lemon slices, to garnish
1. Preheat your oven to 350 degrees 2. Line a large baking sheet with parchment paper.
3. Season the chicken with salt and freshly ground black pepper then press it on both sides in the almond flour.
2. Heat oil in a large skillet over medium heat. Once hot, add in the chicken breasts and sear each for 2 minutes per side, until golden brown.
3. Transfer the chicken to the prepared baking sheet and continue cooking in the oven for about 5 minutes until the chicken is cooked through and no longer pink in the center.
4. Mean while, add the chicken stock, lemon juice and capers to the hot pan bring it to the boil. Cook the sauce until it is reduced by half, for about 6-8 minutes.
5. Return the cooked chicken breasts to the skillet and spoon the sauce over them.
Garnish with lemon slices and fresh chopped parsley and enjoy!
. 📸credit: @cleanfoodcrush
- ‼️HEALTHY FATS‼️ Fats over the years have been bashed along with other food groups saying they are bad for you ect!
Truth is we need essential healthy fats!
Well they help you abosrb vital nutrients from your food
Your heart and brain as well as other orangs need them to function properly.
Can help keep blood pressure balanced
Used for cell production
Also can be used as a source of sustainable energy!
Meaning they help keep you strong, healthy and actually help you burn fat!
And this is just a small look into fats without going in to too much detail!
So what are the best sources?
Whole foods such as
Eggs, avacardos, meat, fish, olive oil and nuts to just name a few!
So what's "bad" fats should avoid? Mainly those from overly processed foods and junk food such as the trans fats found in cakes, takeaways, doughnuts, biscuits, packaged meals and overly processed meat.
So focus on cooking your Meals with real ingredients this Way you know what's in it 💪
#healthyeating #GAINZ #fats #fatloss
- whipped up these chocolate chip banana bread muffins 🍌🍫 before running out the door to head home for easter weekend 🐣 threw these together with simple ingredients i already had in my pantry & i couldn’t be happier with how they turned out ✨ tip: if you slather them in nut butter (think diy almond butter frosting), they’re even better 😏💯
1 mashed ripe banana
1/2 c gluten free oats
1/2 c almond flour
1/2 c organic peanut butter
1/3 c almond milk
2 tsps vanilla extract
~10 drops of stevia (or sweetener of choice)
1/2 c @lilys_sweets_chocolate chips
dash of cinnamon + pink salt .
1️⃣ preheat oven to 350 degrees. mash banana with a fork and set aside.
2️⃣ using a mixer, mix all ingredients (besides the chocolate chips) thoroughly until a fluffy texture is reached. taste test the batter to make sure it’s sweetened to your preference (feel free to add more stevia if need be!).
3️⃣ gently fold 1/2 of the chocolate chips into the batter.
4️⃣ spray a muffin tin with coconut oil cooking spray. pour batter in, top with remaining chocolate chips, and bake for ~25 minutes. enjoy! xx
- #ad Last night I made a delicious fish dinner for Good Friday using @ciaogustoitaly Ponti capers from @ocadouk. They’re going to be on offer in May, so check out my latest recipe: a low FODMAP olive and caper tapenade served with sea bream, hasselback potatoes and green vegetables. For the recipe and more information on the Ciao Gusto range, click on the link in my bio.
- Commit to making this tonic twice per week for 1 month. One batch lasts 3-4 days, and it only takes 10 minutes including clean-up. The easy recipe is linked in bio.
A one-month supply of both roots ( #ginger and #turmeric) costs less than $1/day and is one of the simplest ways I know of to improve your digestion, eliminate constipiation, clear skin, boost energy, and reduce pain of all kinds. 🌈🌈 promo code: wailua
Gets you a one-month supply (1.5 lbs of ginger and turmeric) for $29 with free mainland shipping, or $99 for the kit that includes that one month supply, plus a bottle of the black peppercorn, (a mix of directly sourced Hawaiian & Costa Rican) Kauai raw honey from my badass beekeeper friend @robinnectar , owner of @kauainectarco , a mesh strainer bag, and a 9 oz jar of our Kauai Gold, which can be used for #bulletproofcoffee , #goldenmilk , added to #bakedgoodies , #overnightoats, #smoothies , and so, so much more.
- Who else grew up eating ants on a log!? 🙋🏻♀️ This snack reminds me of my childhood and brings back allll the feels ☺️ It’s kind of crazy how food can have such an emotional impact, and one specific snack can bring you right back to a certain time and place in your life
I dressed up this classic with @georgiagrinders hazelnut butter, cranberries instead of raisins, and a drizzle of honey and some cinnamon 👌🏻
- G L U T E N F R E E
Tummy friendly wins over Slimming World friendly. Needed a light lunch as were out for dinner this evening. Luckily the pub we chose had gluten free bread which meant I could have a Brie, bacon & cranberry sandwich. I couldn’t eat the salad as they put onion & a dressing on it and obviously didn’t eat the coleslaw either!
It can be hard to eat out and keep fodmaps low, it’s even harder when you only want a light bite and try to food optimise!
However I’m definitely finding a balance this time around. I’m eating to my hunger, enjoying food and socialising. I’m not binging and then restricting as I have done in the past. I’m enjoying food in moderation. I cook from scratch when I can and eat until I’m full - not just because it’s a “free” food or because I have syns left over.
#slimmingworldinsta #slimmingworldlunch #slimmingworldideas #slimmingworld #slimmingworldmeal
- Made @finecookingmag Brown Butter-Almond Cake with Brown Butter-Rum Glaze recipe with a few adjustments to make it more FODMAP friendly and it was AMAZING!! .
@gfjules gluten free flour instead of all-purpose flour
Lactose free milk instead of whole milk 🥛
Swipe ➡️ for recipe
- • SNACKS VEGETARIANOS • #ideascomidaava
◽️Te dejo algunas ideas para cambiar de una vez por toda la tostada con queso untable. Ja ! .
◽️La mayoría son opciones vegetarianas asique están buenas tanto para omnívoros como para veggies .
✨Mantequilla de frutos secos + fruta 🍇
✨ Palitos de queso 🧀
✨Zanahoria con hummus
✨Garbanzos tostados y crujientes hechos al horno ✨Pochoclos condimentados con paprika, ajo en polvo , queso , perejil o un poco de edulcorante o miel
✨Yogur con fruta , usar yogur sin sabor y endulzar en casa con canela , miel , syrup
✨Chips de kale 🥬 hechos al horno para que queden crujientes . Le podes agregar sal marina y aceite de oliva
✨Queso cottage o ricotta con un poco de aceite de oliva y pimienta combinada con fruta
✨Smoothies hechos con espinaca , frutas , zanahorias , apio , remolachas , berries, semillas de Chia. Se le puede agregar proteínas en polvo .
✨Edamame tostados con ajo , parmesano , pimienta o paprika
✨Semillas de calabaza tostadas al horno
🍃CONSULTORIO NUTRICIÓN 👩🏻🏻⚕️️⠀
• 📩 email@example.com⠀
#aviviraprendamos #buenosaires #fodmap #colonirritable #nutricion #celiaquia #healthylifestyle #intoleranciaalactosa #nutricionista #sindromecolonirritable #recetas #saludable #ibs #alimentacionconsciente #composicioncorporal #fodmapfriendly #lowfodmap #lowfodmapdiet #sii