As they say on MasterChef... A Deconstructed Tuna Nicoise Salad! A Lovely Tuna Steak cooked in Olive Oil, S&P with a Salad containing Spinach, Grated Beetroot, Tomatoes, Long Beans, Cucumber, Olives, Capers and Avocado. I also Roasted some more Beetroot and added some Quinoa and a Boiled Free Range Egg, All finished with a squeeze of Lemon Juice ❤️ Delicious and genuinely one of my Favourite meals which I often pick when eating out, so it's great to be able to do this at home and save on those pennies! ❤️#fodmap#fodmapdiet#fodmapsafe#fodmaprecipe#fodmapfriendly#fodmaplife#lowfodmap#lowfodmapfood#tunanicoise
Nearing the end of my second week on FODMAP! Keeping this short and sweet- my gut is LOVING ME, my skin is fresh, I am less bloated and I am finding out exactly what my body can digest and what I need to never eat again!! The struggle, however, my body has detoxed from no coffee, which has been rough...very rough. I have had many cravings this week also, which I did succumb to a cappuccino today, but I am okay with this. That’s life! Back on to my no coffee again, but needed that little energy kick!
I am very happy to be living a FODMAP life, it’s obviously a massive adjustment, but one that is making me enjoy life more and in less pain!
Beetroot is one of my favourite vegetables. It’s packed full of antioxidants, vitamins and minerals, but yet remains very low in energy 👍🏻. Research has shown that including beetroot in the diet regularly can reduce the risk of certain types of cancers, lower blood pressure and reduce inflammation associated with heart disease.
If you have IBS, you don’t have to avoid beetroot. Beetroot is high in oligosaccharides but 2 slices or 1/2 cup should be tolerated well in those with IBS.
What’s your favourite beetroot combination? I love having pickled beetroot with salads and in my lamb burger 🍔
Head to my blog via the link in my bio to read about what I've found to be the top 5 resources for IBS and the low FODMAP diet! Check 'me out and feel free to share your favorite sources for information, inspiration, and advice on following this lifestyle! I hope this post helps you to better navigate IBS and food intolerances ✨😘💕 This is what a typical lunch looks like for my husband and me! We love protein packed salads that keeps us full till dinner 😋🥗💪🏼
With the holidays coming up, I've been posting a lot of baked goods on the blog! 🍪🍰Today I wanted to share something savory I've been working on. This low FODMAP pesto is a delicious recipe for not only those suffering from IBS! When the low FODMAP diet was recommended to me by my physician, I was disappointed by all of the Italian meals I would be missing out on. This inspired me to come up with a pesto recipe that I could still enjoy on the diet! This pesto is super easy and so tasty on crackers, zucchini noodles, or gluten-free pasta. I'll be posting the recipe on the blog within the hour- check it out and let me know what you think! Link in bio ☝🏼
Progress // like with any journey, I think it’s important to acknowledge how far you’ve come. I just turned 22 last weekend and celebrated with drinks two weekends in a row. This time last year I would have never done that. The thought of drinking alcohol with active Crohn’s was terrifying and I would nearly always have some sort of repercussion later. Because of this, I’ve always attached a little bit of guilt with my drinking. I try not to do it often and do participate sensibly, but at the end of the day I am only 22 years old and don’t want to miss out on making drunken memories with my friends. It wasn’t until today that I realised that I need to stop feeling guilty for trying to participate in a normal life. I felt no repercussions after my drinking Saturday night, and need to acknowledge that I have/am healing and my body can tolerate much more now. I need to celebrate the little victories and appreciate the journey I am on. While I am not recommending that everyone with IBD go out and get drunk with their friends, I do recommend that they take advantage of making the most out of their good days and periods. Whether that be indulging in some delicious food, going on a big walk outdoors somewhere or having a cheeky bev with your friends; do it! We may have these illnesses for life, but let’s not let it rule our entire lives! ✨
Q U I N O A S A L A D
Did you know that the small amount of bread crumbs on chicken are okay to consume on a #lowfodmap diet? It is so common for people to be over-restrictive with fodmaps - this can result in missing out on key nutrients that your body needs!
Make sure you see an Accredited Practicing Dietitian (APD) to help you determine your trigger foods 👍🏽
It's COMPETITION time!
We're giving away a month's worth of @kezs_kitchen #fodmapfriendlycertified FREE range #bikkies to one lucky #FODMAPper on @facebook and one on @instagram!
Per competition, that's 2 packs each of delicious Melting Moments, Vienna Eclairs and Florentines featured here!
All you need to do is 'Like' Kez's Kitchen and 'Like' FODMAP Friendly on either Facebook or Instagram, to be in the running to WIN an awesome prize pack! *available to Australian residents only.
*follow @fodmapfriendlyfoodprogram and @kezs_kitchen to enter, 1 winner per forum, 1 prize pack per winner per forum.
*entries close Monday 20th November 2017.
¡Conseguido! Estoy muy orgullosa de mi 😍 al final yo era la única que creía que no podía hacerlo...pero si podía! Y aunque al principio era imposible correr/trotar porque había muchiiiiisma gente... En 1km he empezado a trotar y ya no he parado!! 😱 Me he sorprendido a mi misma y me encanta! Es domingo, me he despertado a las 7.30 am he corrido 6.8 km y andado 3.2 km en un total de 2h (contando desde que salido de mi casa y he llegado a mi casa otra vez). Total 10km y llegando a casa que aún no eran ni las 11am! 😱😱 Con muchísima energía, buen rollo, positivismo autoestima... Etc.. Hacer ejercicio es lo mejor del mundo... Cada uno a su nivel, escuchando a su cuerpo...pero haciéndolo. El ejercicio permite que se liberen endorfinas en nuestro organismo que nos hacen sentir felices y alegres. Superar metas te ayuda a sentirte orgulloso de ti, a quererte y subir la autoestima
💜Cosas que he aprendido:
▪️ Correr con gafas y con el pelo suelto para que no me duela la cabeza.
▪️Desayunar bien (proteína+fruta+hidratos) mínimo hora y media antes del ejercicio.
▪️Usar una "braga" para proteger el cuello y/o cabeza del frio/aire. Esto me ha salvado porque ha habido un momento crítico que me dolía la cabeza mucho y me estaba mareando...y me he puesto el "trapo" en la cabeza y al estar calentita se me ha pasado enseguida! Y me he recuperado de golpe. 👌
▪️Las zapatillas son suuuper importantes!! Usa unas que sean para correr.
▪️Escuchar música 🎧 y no hablar ayuda a mantener el ritmo.
▪️Hacer pis🚽 antes de salir 😅🤣 .
⁉️Preguntas de novata:
▪️Es normal que se me duerman las manos? Será por el frío?
Let's talk Breakfast... 🍎🥑🥞🍳🥓🥐
Breakfast is the most important meal of the day, FACT!
Eating breakfast helps us feel more focused for the coming day, whether we are at work or simply getting on with our daily routines. There’s nothing worse than being constantly aware that you are hungry and counting the minutes until lunchtime. Eating food in the morning not only fuels us until lunchtime but actually gives our brains the essential energy to function and focus better on tasks.
Breakfast for me is quite literally my FAVOURITE meal of the day, it's my meal where I get most of my Carbohydrates from, after a early morning of Weights and Cardio 5 times a week... and EVERY one loves their carbs ❤️
Today I had @deliciouslyella Nutty Granola with @kokodairyfree Yogurt, Chia Seeds, Coconut, Raspberries and Blueberries ❤️Perfection in one bowl!
This Friday night meal calls for a close up 👀Lemon Chicken with Roasted Pumpkin Quinoa, Beetroot, Feta Cheese and Salad! A bit of a throw it all together Meal but still delicious all the same! ! I'm actually surprised this managed to turn out quite presentable after our little accident in the kitchen tonight!! (Basically a tin fell off the top of the fridge, smashed me on the head, bounced on to our *just dished up dinner* then rebounded into my glass of RED Wine!!) Food and Wine went everywhere- not sure which I was more upset about 🤦🏽♀️
All ok now though, just a sore head and a broken wine glass 😔🤕
Needed to smash the carbs tonight after an insane leg session this morning... yes I'm still suffering! But that means those muscle fibres are breaking down and building back up again 💪🏽🏋🏻Homemade Gluten-free Chicken Nuggets, with a Cheesy Sweet Jacket Potato and Salad!! Such a good plate of comfort food after a cold night walking the 🐶 🍗
To make the Chicken Nuggets I used:
Fresh Chicken Breasts sliced and coated in Rice Flour, dipped in a whisked egg, then coated again in Blended Gluten-free Oats and Crispbreads, cooked in Coconut Oil in the frying pan! Delicious and Simple! #fodmapfriendly#fodmapdiet#fodmapsafe#fodmaprecipe#fodmaplife#fodmap#lowfodmap#lowfodmapfood#homemade#chickennuggets#comfortfood
Ooooo What's that you say? A cheeky bottle of Baileys... and it's not even December yet? ❄️🎅🏼🎄⛄️I don't care - Bloody love the stuff! But my new Dairy free life wouldn't allow me to have such luxuries... Have no fear I found this @baileysofficial Almond bottle of loveliness, making it Dairy free 😍I'm in love- basically trying not to drink the whole bottle now! 🥛
And yes that is a naughty little cookie I made- Gluten free, made using Rice and Coconut Flour! (and there are no more left, they did not last long at all)! 🙈
For my first post I thought I would share a little bit about myself and my journey to the creation of this Instagram account.
I have suffered from IBS for many years. I find it difficult to pinpoint a particular time in which my symptoms began as I can’t think of a time I haven’t been struggling with IB. I do however know that the symptoms I experience every day gradually became worse in my late teens.
If you’ve ever read into IB you will be aware that it can affect people at any age, but most commonly people in their teens through to their 40s. In addition, about twice as many women suffer from the condition compared to men. The condition also seems to run in families. Unfortunately for me, I fit into every category mentioned above.
IB can be really debilitating and I have had periods in my life where the fear of the symptoms flaring up has left me reluctant to leave the house.
Today I have decided enough is enough. I’m determined to control the condition and not let it control me.
On this account I aim to share recipes and IB tips for fellow sufferers. I do not claim to be an expert about IB and I am still learning lots about the condition. Please follow me on my journey to a healthy gut.
Thank you so much for reading x
I do love anything to do with the moon as I was born on the day the first man landed on it🌝(think I just gave away my age!) so if your a moon lover too head over @thequirkycupcollective to win this awesome teacup but you must enter by midnight tonight!🇦🇺
Why yes #Aldi I will buy a whole box of raspberries for 1.19! In fact I’ll take 12 💖 Raspberries are a perfect low fodmap snack! One serving is 10 berries. A HIGH fodmap serving would be about 20 berries (90g) so be cautious of your serving size! Looking for a dessert? Hide a chocolate chip or two in the center of the raspberry! 😋
El lunes tuve que pasar el día en Lisboa por trabajo. Salí de Barcelona a las 7 de la mañana y regresaba a las 12h de la noche... Desconocía el país, la ciudad y el tiempo del que dispondría para comer... Me llevé mi kit de supervivencia con un sándwich, una barrita de cereales, tortitas de arroz y galletas para los por si acaso... 😂 Al no ir sola se complicaba un poco más el ir en busca del restaurante adecuado..aunque mi jefa se preocupó por mí en todo momento (siempre que se acordaba como suele pasar con las personas no celíacas o que no conviven con ello a diario). Al final tuvimos un par de horas para dar un paseo antes de la hora de la comida por las calles "más céntricas" (supongo) que aproveché para ir mirando a derecha e izquierda a ver si veis algún distintivo en la puerta de algún restaurante...pero no hubo suerte..😥 No quería marear mucho a mis acompañantes así que escogimos la mejor opción 🤗 y que siempre nos salva de un apuro: restaurante con comida de mercado en el que apresar de no tener carta para celíacos ni alérgenos marcados en la carta 😒.. pareció que me entendieron cuando les dije "No gluten" 🙏 y me señalaron los pescados a la plancha. Me pedí Lubina con patatas y estaba muy rica. Me hizo gracia que cuando sirvieron pan en la mesa para mi acompañante sí que me remarcaron: "esto gluten". Obviamente no había postres aptos (supongo que yogur o fruta pero por mis otras intolerancias preferí no pedir nada). Para cenar me comí mi sándwich en el avión más feliz que una perdiz. La moraleja es que siempre tenemos una opción apta y sana en la mayoría de las circunstancias y que no hace falta que nos entre el agobio por qué comeremos...y que no te puedes olvidar el kit de supervivencia 🤣 (aunque te digan que habrá comida sin gluten certificada...😒).