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Low FODMAP Salmon Salad

Low FODMAP Salmon Salad😋🐟🥒
Fresh flavors and packed with Omega-3, this low FODMAP Salmon Salad makes for the perfect lunch.Ingredients:
-Cooked salmon fillets
-1/2 red bell peppers (diced)
-1/4 cup cucumber (diced)
-2 tbsp avocado
-1 cup lettuce (shredded)

Dressing Ingredients:
-1 tbsp lemon juice
-1 tbsp olive oil
-1/2 tsp Dijon mustard
-Black pepper

Instructions:
Chop up cooked salmon fillets. Mix together shredded lettuce, red bell peppers, cucumber, and avocado chunks. Add salmon. In a separate bowl, mix together dressing ingredients. Pour into salad and toss together. Best enjoyed fresh!

Small Intestinal Bacterial Overgrowth Causes

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the common causes of Small Intestinal Bacterial Overgrowth, also known as SIBO.

SIBO is caused when the bacteria from the large intestine can migrate into the small intestine or even into the stomach. This migration of the bacteria is what actually causes the issue. In our system, we have an MMC (migrating motor complex) which works like a dishwasher. After we’ve eaten the MMC rinses through our system to keep the bacteria at bay. Anything that causes the bacteria to move or the MMC to stop working properly can cause SIBO.

Common causes include general flu’s (with diarrhea and vomiting), chronic concussions, low stomach acid, and abdominal surgeries.

 

SIBO-Friendly Thai Chicken Meatballs

These delicious, SIBO-friendly meatballs only take 10 minutes to prep and 15 minutes to cook! With tons of flavor and moisture, eat them by themselves or make them into a wrap.

INGREDIENTS:
Meatballs
  • ¾ lb ground chicken breast
  • ½ cup almond flour
  • 1 egg
  • 1 tbsp fish sauce
  • ½ tbsp lime juice
  • 1 tbsp coconut aminos
  • ¼ cup minced basil
  • ⅛ cup mint
  • ¼ cup cilantro
  • Pinch red pepper flakes

For Cooking

  • Garlic-infused sesame oil

Wrap Ingredients

  • Red cabbage outer leaves or butter lettuce leaves
  • 1 carrot
  • Cilantro

Dipping Sauce (Optional)

  • 2 tsp fish Sauce
  • 2 tsp lime juice
  • 2 tsp coconut aminos
  • 2 tsp garlic infused sesame oil
INSTRUCTIONS:
  1. Add all meatball ingredients into a bowl and mix well
  2. Heat skillet to med-high and add 2 tbsp garlic-infused sesame oil
  3. Form chicken into golf size balls and add to pre-warmed skillet
  4. Let meatballs brown on one side, then flip and let brown on the other side, flattening them a little bit once flipped
  5. Serve in a cabbage leaf with shredded carrots and cilantro
  6. Optional: try with the dipping sauce

Sourced from: http://sibodietrecipes.com/thai-chicken-meatballs/

Gut Health

“All disease begins in the gut.” -Hippocrates

The health of your gastrointestinal system is extremely important to your overall well-being. Largely responsible for the critical functions of the body’s digestive and immune systems, beneficial bacteria in your digestive system have the capability of affecting your body’s vitamin and mineral absorbency, hormone regulation, digestion, vitamin production, immune response, and the ability to eliminate toxins, not to mention your overall mental health.

Digestion, mood, health, and even the way people think is being linked to their “second brain”, also known as their gut, more and more every day. The Enteric Nervous System (ENS) is what scientists are calling the 100 million or so nerve cells that line our gastrointestinal tracts. The main role of the ENS is to control digestion, and in doing so it also communicates back and forth with the brain as to the overall health of the body’s gut and immune system.

The connection between gut health and mood has been known for some time, as individuals suffering from bowel-disorders such as Celiac disease, irritable bowel syndrome, or leaky gut are more likely than others to also suffer from autoimmune diseases and mental issues such as depression and anxiety. Symptoms related to poor gut health can be as obvious like headaches, fatigue, joint pain, and immune system weakness.

Most often, dysbiosis is the result of too many bad “bugs” including bacteria, yeast, and sometimes parasites, and not enough good ones. This imbalance causes damage to the mucosal layer of your GI tract; the normally smooth intact mucosal layer becomes permeable, allowing food proteins to enter into the blood stream. This consequently activates your immune system, causing inflammation, food sensitivities, and a myriad of symptoms both in the GI system and throughout the whole body.

Sourced from: Nava Center

Breath Test Check-In

Prepping for your Hydrogen and Methane breath test? Here are some friendly reminders to achieve the most accurate results and find your way onto recovery from Small Intestinal Bacterial Overgrowth.

  • You must fast for 12 hours prior to the test. (Diabetic patients should consult with their provider prior to fasting to ensure this test is safe for them.)
  • Plan on doing the test on a morning that you can dedicate four hours to testing.
  • Do not insert your finger into the tube sampler — there is a sharp needle.
  • Some patients may experience SIBO- related symptoms after drinking the test solution. These symptoms may last for up to 24 hours.

2 weeks before your test – Finish taking any antibiotics or antifungals. Do not undergo colonoscopy or barium enemas during this time (regular home enemas like Fleet are okay.)

7 days before your test – Unless otherwise directed by your provider, please avoid Proton Pump Inhibitors.

4 days before your test – Avoid all laxatives including Vitamin C and Magnesium.

1-2 days before your test – Refrain from all high fiber and lactose-containing foods. These foods can ferment in your gut and potentially cause false results. If you have constipation, please refrain for the full two days.

The following list of food options are acceptable for the preparatory diet.

  • Baked or boiled chicken, fish or turkey
  • Plain, steamed white rice (If you are on a grain free diet, please do not consume rice)
  • Eggs
  • Clear meat broth (no bouillon, bone/cartilage or vegetable broth)
  • Fats/oils (ie: coconut/olive/vegetable oil, butter, lard)
  • Salt and pepper
  • Weak black coffee/tea (plain, no sweeteners or cream)