TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Hi friends!! I am beyond STOKED to contribute to this blog 🙂 and I want to thank Colleen for welcoming me! I hope to be able to inspire others on this FODMAP journey, maybe making life a little easier!!!

Since MEMORIAL DAY is around the corner, which means Summer weekend getaways (woooohoooo)I thought what a better time than now to talk about traveling tips on the low FODMAP diet.  Lets face it, traveling can be super stressful when you are on a restrictive diet (and cause anxiety which is a BIGGGGG NO NO for us tummy issue folk). Here are few tips that work for me and keep me sane on my travels, since I refuse to let my dietary restrictions control MY LIFE ( I shall control them 😉 :

ITEMS TO PACK:

MY TRAVEL NECESSITIES
MY TRAVEL NECESSITIES
  • PEPPERMINT TEA BAGS: Perfect for taming an upset traveling tummy.
  • RICE CAKES: Lundberg brown rice are my fave.
  • JUSTINS ALMOND BUTTER PACKETS OR A JAR OF PEANUTBUTTER : I prefer PB since almond butter has a limit, 1 tbsp= about 12 almonds which is OVER the low FODMAP limit of 10 almonds. Nut butters are great to spread on your ricecakes with Banana coins for breakfast, snacks or whatev. Bananas are easy to find anywhere. Perfect airplane or train snack!
The perfect tummy friendly snack
The perfect tummy friendly snack
  • CINNAMON: for your bananas/ricecakes
  • OATMEAL: I bring gluten free Bobs Red Mill quick cooking oats in ziplock bags. Add boiling water in a paper cup, add chia seeds, bananas,peanutbutter, cinnamon: fiberfulBFAST!

    photo 3-2
    YUM!
  • CHIA SEEDS: Fiber when traveling!
  • ZIPLOCK BAGS/PLASTIC KNIVES/MEASURING CUPS: I pack these because you can easily carry your snacks around, use the knives to cut bananas, and measuring cups for your oats/chia seeds/nut butters.
  • PRE SOAKED NUTS : raw almonds,hazelnuts, walnuts (all limit 10), pumpkin seeds(2 tbsp), when soaked are easier for digestion.
  • DIY TRAILMIXES:  Throw in gluten free pretzels, nuts, any low fodmap cereal, ‘enjoy life’ choco chips.. etc, get creative here and know your limits..
  • HOMEMADE COOKIES: this is one of my FAV traveling items because they can keep well for a week in a mini fridge and it can work as a breakfast/snack/dessert when everyone else is indulging in ice-cream or whatever those non FODMAP people eat ;), take out a yummy cookie!

RECIPE: EASY Oatmeal Banana cookie

The easiest oatmeal cookie
The easiest oatmeal cookie
  • 1 cup old fashioned oats
  • 2 medium bananas
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1 tsp vanilla
  • 1/4 tsp baking soda

Optional add-ins: 10 or so chopped almonds,hazelnuts or pecans ,1/4c unsweetened shredded coconut, 2 tbsp raw pumpkin seeds, 1/4 c enjoy life chocolate chips..

Instructions: Mix ingredients together. Flatten about a tablespoon fof the mix on baking sheet sprayed with coconut oil. Bake at 350 c for 10-12 minutes until the bottoms are golden.  Makes about 10-15 cookies.

HAPPY TRAVELING AND WISHING DIGESTIVE PEACE AND LOVE FOR ALL!!

XO

SHOSHANA

P.S.: AWESOME TIP FOR DINING OUT: I always tell my server that I have ALLERGIES rather than intolerances. I always find this makes them take it more serious!

SURF
ANDDDDDD GONE SURFING 😉 ALOHA!

 

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How to NOT Derail Your Diet this Holiday Season

santa holidays fodmap lifeHalloween is almost here, followed by Thanksgiving next month and Christmas after that. While many people find joy in the holiday season, for those trying to lose weight it can be the most miserable time of the year. Is it possible to not derail your diet this time of year?  These tips pertain to YOU on the Low Fodmap Diet or anyone with a digestive disorder.  Remember the Low Fodmap Diet is not a fad diet, and it’s not meant to be used to lose weight.  However, if you have a digestive disorder or food allergy and ALSO need to shed a few pounds, read Colin Christopher’s healthy tips for how to stay on track!

Colin Christopher, a clinical hypnotherapist certified by the American Council of Hypnotist Examiners, and author of Success Through Manipulation:

Tips:

–          Don’t skip meals this holiday season: Some people skip meals thinking they will be able to consume more goodies at Halloween, more turkey and stuffing at Thanksgiving and more of Christmas dinner.  This will guarantee your failure as it leads to increased hunger, binge eating and depriving your body of necessary calories to convert to energy.

–          Have a plan: Bad food choices are going to be in abundance this time of year.  Have a plan in place so you don’t succumb to these negative choices (especially when you need Low Fodmap variations).  Choose healthier options, drink plenty of water which is good for you and will fill you up, and stop eating when your body feels satisfied.

Colin-Christopher-2011
Colin Christopher

–          Don’t compare yourself to others: Just because Aunt Mildred shows up to Thanksgiving dinner and she’s 100 pounds heavier than you, doesn’t give you permission to go on an eating spree.  Instead, compare yourself to people more fit than you or people whose body you aspire to look like.  This will keep you on course.

–          You are responsible: If you gain five pounds at Thanksgiving, it’s your fault.  Stop blaming the holiday, the Halloween candy, the turkey or the pumpkin pie.  It’s very possible to control what you eat this time of year but it’s ultimately your responsibility.

–          Learn to say no: When Aunt Mildred insists that you try her world famous pecan pie, politely decline.  Explain to her that you are on a specific diet and very serious about getting your body healthy.  She will understand. Same goes for the kids or the neighbors with candy on Halloween.

–          Exercise doesn’t give you the right to eat poorly: Many people think they can go for a long bike ride or hit the gym a few times during the holidays so they can indulge in the holiday feast.  Working out and exercise is great, but it’s never a pass to load up on bad food at the holidays.

–          Let your clothes be a reminder: Don’t wear something that fits loosely and hides any excess fat.  Wear something that just fits your body and may not be the most flattering.  Let this be a reminder when you grab for that dessert, second serving or the Halloween bowl. This is also a great way to reinforce the idea in your subconscious mind that it’s time to get healthy.

–          Traveling for the holidays is no excuse: A lot of patients tell me they indulged in fast food or a bag of chips because it was the only option at the airport.  When traveling, pack a healthy meal (with Low Fodmap snacks like veggies, fruit and nuts) before you board your flight or hit the road this holiday season.

–          Dig deep: Whether the temptation is Halloween candy, Thanksgiving pies or other holiday season food, dig deep and ask yourself how bad you want to see results.  If you really commit to the process, you can lose weight (and get your digestive system) healthy – even at the holidays.  Being partially committed never works.

www.stmbook.com / www.colinchristopher.com

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Why are the Holidays So Hazardous to Our Health?

john young m.d. fodmap lifeIt’s a sad statistical fact: The holidays, from Christmas to New Year’s, are a treacherous time when it comes to our health.

“There’s a spike in heart attacks and other cardiac issues,” says Dr. John Young, a physician specializing in the treatment of chronic illnesses through biochemical, physiological and nutraceutical technologies, and the author of “Beyond Treatment: Discover how to build a cellular foundation to achieve optimal health,” www.YoungHealth.com.

“The incidence of pneumonia cases spikes – in both cold and warm climates. And deaths from natural causes spike. In fact, more people die of natural causes on Christmas Day than any other day of the year!”

While those numbers are well-documented, the cause(s) are not.

Stress plays a role, particularly if your immune system is weakened,” Dr. Young says. “If you look at how most of us eat from Halloween through New Year’s, it’s easy to see how the immune system takes a beating and otherwise healthy people become more susceptible to illness during the holidays.”

It’s basic biochemistry, he says.

“We eat a lot more refined sugar, for instance, which is a carbohydrate that’s been stripped of all the vitamins, minerals and proteins that make up a complete carbohydrate,” he says. “Our bodies can’t use that, so the cells in our digestive organs work overtime, burning up a lot of energy, vitamins and minerals to digest it, and they get nothing back. So, eventually, they grow weak.”

So – can we have a little sugar, and good health, too? Dr. Young says we can.

“The occasional slice of pumpkin pie is fine as long as you’re also feeding your cells with the nutrients they need – the minerals, vitamins, good quality protein, amino acids, essential fatty acids – to stay healthy.”  He offers these tips for staying healthy through the holidays and throughout the year.

Get your vitamin D!

Vitamin D is actually a hormone, not a vitamin, and one of our best sources for it is sunshine. Unfortunately, many people work indoors all day, so they get little sun exposure. When they do go outside, they wear long sleeves and sunblock to protect against skin cancer. And, of course, in the wintertime, people in cold climes tend to stay inside. As a result, many of us are vitamin D deficient, and should be taking supplements.

“Vitamin D is crucial to many physiological systems, including our immune defenses,” Dr. Young says. “It helps fight bacterial and viral infections, including the flu. It supports our cardiovascular system; optimal vitamin D levels can reduce hypertension, heart attacks and stroke.

“If I feel I’m coming down with a cold, I’ll take 40,000 units of vitamin D at bedtime,” he says. “The next morning, I usually feel like a new person.”

Eat your protein – 1 gram for every 2.2 pounds of body weight daily

In this country, we think a healthy diet means eating a lot of fruits and vegetables. We’ve forgotten protein, Dr. Young says.

“Our immune system is made up of proteins – our bones are 40 percent protein,” he says. “We need protein.”

When calculating your protein intake, consider: an egg has about 8 grams, and 8 ounces of fish, chicken, beef or pork have about 30 grams.

Dr. Young does not give any of his patients more than 100 grams of protein a day.

Get a good night’s sleep, exercise, and manage your stress

Rest, exercise and finding effective, healthy ways to cope with stress are simple ways to pamper your cells.

 “One of the many cellular benefits of exercise is that it increases the oxygen in our bloodstream. Every cell in our body requires oxygen, so consider exercise another means of feeding your cells.”

It’s also important to manage stress during the holidays. With unchecked stress, our body releases large amounts of cortisol which, among other things, suppresses the immune system.

“Take time out to meditate, listen to music, or take a walk in the woods,” Dr. Young says. “It feels good – and it’s good for you!”

Written by: Penny Carnathan

About John Young, M.D.

Dr. John Young, (www.YoungHealth.com), is a medical doctor with more than 15 years’ experience working in emergency rooms and pediatric burn units. He’s the medical director of Young Foundational Health Center, specializing in treating patients with chronic diseases such as diabetes by addressing the physiological issues and not just the symptoms. 

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