Posts

Things You Can Control

Things you can control:
1. Your effort
2. What you think about
3. Your happiness
4. How open minded you are
5. How seriously you take life
6. Who you hang out with
7. How personally you take things
8. What you believe
9. Your priorities
10. How kind you are
11. What you eat
12. What you talk about

Bone Broth Benefits

Bone broth is highly nutritious, protects our joints, can help reduce inflammation, heals the gut, is easy to digest, aids in better sleep, and can support weight loss. Drink up!

Top Reasons To Drink Bone Broth:
From Dr. Mercola (https://recipes.mercola.com/bone-broth-recipe.aspx)

  1. Helps heal and seal your gut, and promotes healthy digestion. The gelatin found in bone broth attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
  2. Reduces joint pain and inflammation, courtesy of compounds extracted from the boiled down cartilage.
  3. Promotes strong, healthy bones. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation.
  4. Inhibits infection caused by cold and flu viruses, etc. A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection.
  5. Fights inflammation. Amino acids have anti-inflammatory effects. Some (Glycine) also have calming effects, which can help you sleep better.
  6. Promotes healthy hair and nail growth, thanks to the gelatin in the broth.

Low FODMAP Cheese Board

Whether you’re hosting a holiday party or just having friends over, a cheese board is an easy way to entertain. And with a few modifications, you can create a delicious Low FODMAP Cheese Board.

Low FODMAP Cheeses:

  • Brie
  • Camembert
  • Cheddar cheese
  • Colby
  • Goat
  • Havarti
  • Mozzarella
  • Swiss

In general, the low FODMAP serving for each of these cheeses is about 2 slices. It’s best practice to stick within this serving size, even if you have a variety (unless you’ve gone through the entire low FODMAP protocol and know how your body reacts.) As each person is unique you may be able to tolerate more or less.

Low FODMAP Fruit:

  • Grapes – 1 cup
  • Raspberries – 10 berries
  • Blueberries – 20 berries
  • Strawberries – 10 medium
  • Oranges – 1 medium
  • Cantaloupe – 1/2 cup

Fruit is a great accompaniment to cheese and many people enjoy the sweet and salty combination. Therefore, some fruits (like those listed above) can be a fantastic addition to your Low FODMAP Cheese Board. If you’re low FODMAP-ing, it’s recommended to have only one serving of fruit every 2-3 hours. It’s possible to have a variety of fruits at one time, just reduce the serving sizes of each!

Other Low FODMAP Foods:

  • Pecans – 10 halves
  • Macadamia nuts – 20 nuts
  • Walnuts – 10 halves
  • Olives (black or green) – 15 small
  • Prosciutto (“free”) – double check ingredients. We recommend looking for prosciutto that is just pork and salt.

Above are several other low FODMAP foods that can be enjoyed on your cheese board. Enjoy!

Sourced from: https://funwithoutfodmaps.com/create-low-fodmap-cheese-board/

SIBO Friendly Recipe: Low FODMAP Breakfast Sausages

Low FODMAP Breakfast Sausages😋
Ingredients:
1 pound ground organic chicken, turkey or pork
½ teaspoon sea salt
1 teaspoon garlic-infused oil 
1 teaspoon Italian seasoning
1 teaspoon paprika
Instructions:
Combine all ingredients in a bowl and blend with hands until well mixed. Form small patties and set aside. Heat a frying pan on medium. Place patties in the pan and fry for approximately 4-6 minutes per side or until crispy and golden on the outside and cooked through. Enjoy! 🌭

All About Eggs!

Eggs are a delicious and nutritious breakfast idea. If your diet doesn’t tolerate eggs, try egg whites and egg yolks separately. Some people don’t tolerate the egg protein in the egg white and some people don’t do well with the fat in the egg yolk. Testing each part separately means you can figure out what you tolerate and what you don’t, which might help you add a new food to your diet too! If you test both and still don’t feel like either is working for you, definitely keep them out and retest them again later. For those who tolerate eggs, they can be your best friend! ❤️🥚

Scrambled or fried eggs are an easy breakfast. For scrambled eggs, throw in some spinach (or other greens), leftover veggies, bacon or homemade sausage for extra nutrition and taste. Or make and freeze breakfast egg muffins in advance (there are tons of awesome, easy recipes on the internet for these.) You can also find pre-packaged hard boiled eggs at Costco or other grocery stores. Just make sure to review the ingredients to ensure there are no other spices or additives. Hard boiled eggs are great with a dollop of pesto, as tolerated.