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Mediterranean Zucchini Salad 🥗

Try this delicious Mediterranean-style zucchini salad with tomatoes, artichokes, olives, and parsley for dinner tonight! Add protein such as a chicken breast or grilled fish for the perfectly balanced, colorful meal.
Ingredients:

2 large zucchini
1 cup organic cherry tomatoes, halved 
1 can artichoke, dried & quartered
½ cup pitted and halved olives
Zest of 1 organic lemon
3 tbsp garlic-infused oil
3 tbsp fresh lemon juice
1 tbsp white wine vinegar
Salt & pepper to taste
2 tbsp fresh minced parsley
1 cup crumbled feta cheese, aged 30 days (optional)

Instructions:

Wash the zucchini and peel if desired. Using a spiralizer, process the zucchini into noodles and add to a large bowl. Add the tomatoes, artichoke hearts and olives. In a separate small bowl, whisk together the lemon zest, juice, oil and vinegar. Pour the dressing over the salad and mix. Salt and pepper to taste. Top with crumbled feta cheese (if desired) and parsley and serve! 😋

Living On The Brighter Side

Living with gut problems such as Small Intestinal Bacterial Overgrowth can wreak havoc on our stress levels and mental health. Even though it can be difficult, it’s important to stay optimistic and try to live on the bright side of life. Ask any successful person to divulge the secret to winning, to meeting and exceeding goals, to feeling fulfilled and accomplished, and they’ll usually say that optimism is key. Optimism is what helps us deal with unexpected change, crushing stress, and inevitable disappointments. It’s what prompts us to learn from mistakes rather than feel defeated by them. Optimism doesn’t just make us feel happier, it also makes us more confident. Optimism helps us believe in ourselves and our ability to bring about a solution. We’re sharing ways to cultivate optimism and confidence into your own daily life.

  1. Focus on solutions, not on problems – If you find yourself obsessing about a problem, feeling negative, or experiencing self-doubt, change your focus by asking, “What’s one thing I could do differently that might make this situation better?” Replacing problem-focused thinking with solution-focused thinking immediately gives you a sense of forward movement, possibility, and hope — the foundations of optimism.
  2. Play a 30-second “movie” of your life daily – Create an imaginary movie reel of your ideal life, including specific details about how you look, how you feel, where you live, what you’re doing, what you’ve accomplished, and what your life is like. Set aside 30 seconds every day to play this movie in your mind. Set an alarm on your phone to remind you to do it. This simple mental training exercise will instantly boost your mood and transform the way you think about yourself, your potential, and your future.
  3. Find any improvement to the current situation – One way to practice optimism, be more positive in your thinking, and orient yourself toward success is to get into the habit of looking for any improvement in the current situation as a solution, no matter how small. For example, losing a half pound may seem small when your goal is 50 pounds, but it’s still movement in the right direction.
  4. Minimize obstacles to success – What kinds of distractions or obstacles routinely get in the way of meeting your goals? Is it your to-do list? Unproductive habits? Negative people or sabotagers? One of the keys to achieving optimism is to make steady progress, and that means limiting distractions. Figure out ways to avoid temptations in your life so you don’t deplete your reserve of discipline before getting priorities done. If you waste time on the internet, then don’t go online. If you have difficulty saying, “I’m busy” to friends, let their calls go to voicemail. Succeeding rather than failing keeps you optimistic!
  5. Conjure up an inner coach – Many of us are more confident and perform better when someone is cheering us on. Yet a part of being a successful person is being self-aware and accountable to oneself. One way to reinforce these traits is to conjure up a coach in your mind. Recall a role model who inspired and challenged you. When faced with a daunting task, ask yourself, “What would So-and-So do if she had two reports and only 24 hours to complete them?”
  6. Give yourself daily “done wells” – Get in the habit of recognizing “done wells.” Take a few moments every day to ask the question, “What have I done well today?” This simple gesture reinforces optimism on a daily basis. The answers accumulate and eventually help you develop self-confidence, which is extremely important for success.
  7. Nurture a happy body – A happy body helps you generate happy thoughts and emotions. Optimism is easier when you feel good. Factors that interfere with one’s ability to moderate a good mood and positive energy include: lack of sleep, depleted energy from poor eating and lifestyle habits, and too little exercise. If you have a big goal to achieve, “train” for it like a professional athlete. For optimal mental focus and performance, take a holistic approach to physical and mental health—sleep, rest, manage your stress, have a good diet, and get plenty of vigorous exercise.

Sourced from: https://www.mindbodygreen.com/0-7949/7-ways-to-become-a-more-optimistic-person.html

Recurring SIBO? 5 Mistakes You May Be Making

Dealing with recurring SIBO? Here are 5 mistakes you might be overlooking.

  1. You’re stressed out – It’s no secret that mental and emotional stress have an impact on physical health. What’s fascinating is that stress can even affect the microbes living in your gut. For example, stress hormones can interfere with digestion, reducing stomach acid and inhibiting the wave-like motion of the intestines. The end result? Microbes that grow where they’re not supposed to. To make matters worse, stress is pro-inflammatory and weakens your immune system. This means that if you’re stressed out, your SIBO treatment might not be working. And chances are higher that you’re more likely to be faced with an infection, along with another round of antibiotics.
  2. You’re eating a bunch of processed carbs – You don’t have to stick to a rigid SIBO diet forever. But if your SIBO treatment isn’t working, or has stopped working, check in with your diet. Are you snacking on processed foods? Have refined carbs wiggled their way back into your diet?
  3. You’re not taking probiotics – With too many microbes in your small intestine, why would you even dream of taking more? Well, as nutritionist Angela Pifer explains, in most cases of SIBO, probiotics are not the sort to cause trouble. In fact, they’re the sort to do good things like: reduce inflammation, maintain a healthy gut pH, battle it out with the “bad guys”, and repopulate your colon with healthy tribes of microbes after antibiotic therapy.
  4. Your stomach acid needs some muscle – By muscle, we mean the very thing that enables your stomach acid to do its job – a low pH. If your stomach acid is too alkaline, it has a hard time breaking down food and killing stray, pathogenic bugs that might find their way into your gut. The problem with undigested food is that it’s fodder for microbes. And when microbes eat, they produce gas and painful cramps – ouch! Beef up your stomach acid and your SIBO treatment by: getting rid of any antacids you’re taking, chewing your food well, taking a moment to relax before sitting down to eat, and sipping on a glass of water with 1 tablespoon of apple cider vinegar before your meal – some folks swear by this!
  5. Your intestines are injured –  In the case of recurring SIBO, oftentimes the intestines have lost their ability to fully sweep away bacteria and food particles. Leaving said bacteria and food particles to ferment and grow in the small intestine. This sweeping motion is part of your migrating motor complex (MMC). You can help out your MMC and your current SIBO treatment by following these tips: avoid snacking or eating too often (this gives your intestines plenty of time to flush out food), get enough sleep – nighttime is when your MMC really shines, and take a supplement that stimulates movement.

 

Courtesy of: http://holisticsquid.com/sibo-treatment-hacks/

SIBO Friendly Soup Recipes

African Peanut Soup

http://sibodietrecipes.com/african-peanut-soup/

INGREDIENTS

  • 2 boneless skinless chicken breasts
  • 5 tbsp garlic infused oil
  • 2 tbsp coconut oil
  • 3 tbsp coconut aminos
  • 1 tbsp minced fresh ginger
  • ¼ tsp red pepper flakes
  • 3 tsp salt
  • ¼ cup lemon
  • 2 squash
  • ½ lb green beans cut into bite sized pieces
  • 2 lg diced heirloom tomatoes – 4 cups (can use canned tomatoes)
  • 1 cup chunky peanut butter
  • 2 cups water
  • 1 cup lactose free yogurt of choice
  • 6 chard leaves slivered

INSTRUCTIONS

Put 2 small chicken breasts in a pot with water and boil for about 10 min, strain and use fingers to pull apart and shred. While chicken is boiling…

Cut squash into small cubes with skin on.

Add coconut oil & garlic oil to a large pot on med-high heat and sauté squash for 5-7 min.

Add minced ginger and sauté for a few minutes.

Add diced tomato sauté 7 min.

Add green beans sauté a few more minutes.

Add in rest of the ingredients except for chard and chicken.

Let it simmer and thicken for 20 min, stirring occasionally.

Add shredded chicken and let cook for a few more minutes (more if the chicken didn’t cook all the way through from boiling it.)

Add shredded chard.

Turn off and let cool to eating temperature.

*Soup typically gets better the longer it sits because the flavors seem to meld and get stronger so it can be better served the next day!

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Southwest Shredded Beef and Vegetable Stew

http://sibodietrecipes.com/southwest-shredded-beef-and-vegetable-stew/

INGREDIENTS

Chuck Roast:

  • 2lb Chuck Roast
  • ½ tsp salt
  • ¼ cup white wine
  • Black Pepper
  • Italian Seasoning blend

Veggies:

  • 3 tbsp garlic infused oil
  • 3 carrots- (I cut carrots lengthwise into quarters and then width-wise so you have nice small little triangles)
  • ¼ cabbage- chopped
  • 1 bunch kale
  • 2 peppers- chopped
  • 1 jalapeno- minced (add more if you like it spicy, with just one it adds flavor but does not make it spicy)
  • ⅓ lb green beans- cut in thirds
  • 1 zucchini- cut same as the carrots
  • ½ tsp thyme
  • ¼ tsp marjoram
  • ½ tsp coriander
  • ¼ tsp paprika
  • 1 tsp oregano
  • 2 tsp salt
  • ¼ tsp red pepper flakes
  • 6 cups water
  • 1 ½ lemons squeezed

*optional Parmesan cheese as a topper

INSTRUCTIONS

Day 1:

Season both sides of chuck roast and put it in a crock pot with white wine.

Set crock pot on low and leave roast for 10-12 hours.

Remove roast and save juices from crock pot, putting them in a Tupperware and leaving it in the fridge a few hours or until the fat settles to the top and hardens (you will use this later as grease to sauté veggies.)

Day 2:

Using a large pot, heat to med-high heat.

Skim hardened fat off of stored crock pot juices (but don’t toss juices underneath, set these aside) and add to pot along with chopped carrots and sauté for 5 min.

Add minced jalapeno sauté another 5 min.

Add garlic infused oil along with all other veggies (except for kale), seasonings and salt and sauté for 5 min.

Add water and crock pot juices, cover with lid and let water come to a boil. The goal is not to keep the soup at a boil so as soon as you notice a few bubble forming turn down heat to low and let it cook for about 20-30 min or until veggies have fully softened.

Add chopped kale and stir in.

Pull apart chuck roast and add to soup.

Add lemon juice and let cook a few more minutes.

Turn off heat and let soup cool so flavors can settle.

Best served the next day as flavors seem to deepen and meld and the taste gets better.

*Optional- I like to serve it with grated Parmesan cheese on top, mmm so good!

 

Welcome to SIBO Canada

 

New to SIBO Canada? Small Intestinal Bacteria Overgrowth (SIBO) is a serious condition affecting the small intestine. It occurs when bacteria that normally grow in other parts of the gut start growing in the small intestine. That causes pain and diarrhea. It can also lead to malnutrition as the bacteria start to use up the body’s nutrients. Studies have indicated that potentially up to 80% of patients with IBS may in fact have SIBO. Common symptoms and reasons to test for SIBO: nausea, flatulence, diarrhea, constipation, malnutrition, IBS, IBD, leaky gut syndrome, chronic fatigue, acid reflux, rosacea, restless leg syndrome, fibromyalgia, GERD, celiac disease, and diverticulitis.