This week I’m really making an effort to get into a healthy routine with starting my PhD 👩🏻🎓
That includes not only diet, but also exercise and rest. When you have such long days like I do, I believe rest is imperative for good health. There is definitely such a thing as overdoing it. If you’re exhausted, listen to your body and cancel plans or go to bed earlier and skip that workout! When our bodies are under stress, we experience high levels of cortisol which is just so so harmful. You don’t have to workout 6 days a week if you’re exhausted and you shouldn’t feel guilty for choosing to spend Friday night in if you’ve had a big week. Goals are so much harder to stick to if you really have to exhaust yourself or overwork yourself to achieve them.
Today breakfast was chia seed pudding. Simply soak 3tbsp chia seeds with 1/2 cup of almond milk, cinnamon and nutmeg over night then top with your favourite toppings in the morning. Today I went for strawberries, blueberries, gluten free rolled oats, buckwheat, pumpkin seeds, slivered almonds and shredded coconut 🍓🥥💕 #lowfodmap#lowfodmapfood#lowfodmapdiet#lowfodmapfriendly#glutenfree#wheatfree#lactosefree#lowlactose#dairyfree#fructosefree#fructosefriendly#fodmaplife#fodmapfriendly#fodmapliving#ibs#ibd#ibsdiet#ibddiet#crohns#crohnsdisease#ibsd#sibo
•S U N D A Y•
Sunday Morning Buddha Bowl ❤️
Another Yoghurt Bowl of Deliciousness, fully complete with Chocolate and Fruity Goodness... NEVER EVER Deny yourself something that you really really want... It only leads to bad things further down the line.
All I've wanted the last few days is a bit of Chocolate (& Wine)-
So by having it for Breakfast as part as my Favourite Meal of the Day, really hits the spot!
(The Chocolate, not the Wine- I'm not that crazy)
🍫...& Almond, Hazelnut & Pistachio Milk Chocolate Buttons from @marksandspencer ❤️
As promised, my low FODMAP chili is on the blog! The perfect dish to pair with my savory cornbread recipe posted yesterday 🍞🌽😋 What are your weekend plans? My hubby and I are working hard on our van renovation! If you ever want to see our progress, head over to @tincancouple 👍🏼 We’re also making plans for a movie night and maybe some sushi after a day of working in the cold 🥢🍣❤️
What to have for lunch when your staying with your Sister...
(I brought a couple of things with me, knowing she doesn't have the widest variation of foods in the cupboard/fridge)!
🍳HEALTHY HAM, EGG & CHIPS🍟
• Butternut Squash, Sweet Potato and Swede Crinkled Chips
• Ham 🐷
• Perfectly Poached Eggs
Lettuce, Avocado and Feta Cheese
... I love these kind of throw it on a plate meals, a mixture of things I love all on one plate! 😍
Happy Friday 🎉My savory low FODMAP cornbread recipe is live on the blog now! 🍞🌽This bread is so delicious warm with some butter or crumbled in a hearty chili 😋 I’ll be posting a new low FODMAP chili recipe tomorrow on the blog to pair with today’s recipe! Perfect for a cozy night in 💕 I hope everyone has a fun, relaxing weekend!
Graduated 👩🏻🎓 On Tuesday I finally graduated from my undergraduate degree and fourth year psychology degree, collecting my Bachelors of Psychological Science with Distinction and Graduate Diploma of Psychology
Anyone with a chronic illness knows just how hard it is to keep up with the demands of tertiary education, while managing your illness.
I was diagnosed with Crohn’s disease while I was trying to finish up my undergraduate degree and achieve a high enough mark to be accepted into the fourth year program. I pushed through running to the bathroom 15-20 times a day, constant pain, cramping and fatigue until it got the point where my gastroenterologist told me to defer my final exams if I wanted to do well enough in them to make post-grad. Having to defer right at the end was one of the most heartbreaking things I’d ever had to do. I had tried so hard to make it and felt like such a failure. But I took my specialists advice, deferred, focused on healing.
It was a far longer and more complicated road than I could have ever anticipated, but I made it! Anything is possible if you want it enough.
Happy Valentine’s Day! ❤️ I made these delicious egg sandwiches for breakfast for my valentine 💕 I used Udi’s gluten free english muffins, avocado, spinach, and egg 😋 Under the egg is even more mashed avocado 🥑🍳 How are you celebrating? For even more Valentine’s day food inspiration, check out my blog for lots of low FODMAP recipes and treats! 😘
Dr Michael Mosley has started 2018 with a controversial bang. His new BBC show – Trust Me I’m a Doctor – has fuelled the saturated fat debate yet again by hailing coconut oil as possibly heart health friendly1. This is based on a small study of 94 volunteers randomised to add to their usual diet 50g butter, 50g olive oil or 50g coconut oil. Two Cambridge academics, Prof Kay-Tee Khaw and Prof Nita Forouhi undertook the study which is due to be published in the BMJ this year.
The study demonstrated that coconut oil could possibly increase HDL cholesterol without increasing LDL choleserol. However, increased HDL cholesterol on its own is a poor biomarker for heart health outcomes2.
Additionally, coconut oil is known to contain the three most potent cholesterol-raising fatty acids: lauric, myristic and palmitic2-4. It is interesting that LDL cholesterol was not raised – but until we have further insight into the dietary patterns and baseline measures of the groups – it is difficult to make any sense of the televised claims. It is important to note that the overall evidence to date, clearly indicates that coconut fats do raise LDL cholesterol5.
The publication of the study should hopefully provide us with further insight into the quality of the methodology and subject selection process. Irrespective of the study quality, this is just one very small study against a mountain of overwhelming scientific evidence demonstrating the importance of replacing saturated fats in our diet with unsaturated fats, replacing refined carbohydrates with wholegrains, including plant-based proteins such as beans, pulses and nuts, consuming oil-rich fish at least once weekly and achieving our 5-a-day and possibly more6.
It is also important to differentiate between high sat fat products such as coconut oil, coconut tinned milks, coconut creams and the low fat coconut waters and coconut drinks.
So excited to start using this space to connect more of us who are living and thriving with #gluten intolerances, #coeliac disease, #lactoseintolerance , #IBS , and all the autoimmune disorders! •
It’s pancake day today and I’m absolutely drooling over all the delicious #glutenfree pancakes everyone is posting 😍😍 these cute ones are from gluten free blogger @titchytonbakes and the recipe is on her blog!
Ps: check out our stories for more pancake inspiration 🥞🥞🥞
MONDAY MEATBALL MADNESS 🍝
- We LOVE this Meatball Recipe, and I've been making it nearly weekly for over 6 years!! But in the last 2 years I've changed it up a bit by swapping the Pasta for Veggie Spaghetti- so I can still enjoy the yummy taste, but with less Carbs!
Handmade Turkey Meatballs:
•Salt & Pepper
- Mash up together then form into little balls. Cook on high in the oven for 20 minutes.
For the Sauce:
•Garlic Infused Olive Oil
-Cook together in a pan for 10 minutes.
... Add Butternut Squash Spaghetti and Courgettie to finish... oh and don't forget Parmesan 🙌🏼
B E R R Y S M O O T H I E
Don’t be afraid to make changes to menu items when eating out if you want something #lowfodmap
I asked to switch coconut milk for almond milk and to remove the honey from this smoothie that I got from @field.black.cafe 👌🏼
A Quick, Big Bowl of Warming Carrot Cake Porridge before I brace the disgusting weather outside to go visit my poorly Nanny in Hospital 🙁
So I definitely needed this to cheer me up!
Nothing better, and with a cheeky little Dark Chocolate Chilli Penguin from @hotelchocolat in the middle melting away beautifully ❤️
+ Strawberries 🍓
+ Almond Butter 🥜
Searching through the decaf coffee hashtags like “how very dare you”. Decaf is for wusses...death before decaf... 🙄🙄 I think we should start #decafisforfodmappers and reclaim it 😂 There’s some seriously great decaf coffees out there (including this @stumptowncoffee I got from my awesome Sister in Law 🤗) and I’m not ashamed 👋🏻