Healthy Colon, Happy Life? Squatty Potty Review

Recently as I was celebrating my birthday on a culinary/bar crawl trip to Mexico with my friends, the low-FODMAP diet came up in conversation, and it went something like this: “Hey Colleen, is this FOOD-MAP or FODMAP?  Can I eat this?  Can I drink this beer or it FODMAPped?”  And as I was discussing different low and high-FODMAP options on our summery-hot day in Tijuana, another friend started talking about unicorn poop.  Yes, unicorn poop – brightly colored, swirly, rainbow poop.  They then began to share this video with me and it changed my pooping experience forever:

If you are not laughing after this video, well, I guess we don’t share the same sense of humor.  This video is hysterical, and the close-up of him licking the unicorn poop off his lips is just…oh it makes me very uncomfortable.  You might’ve thought at first that this was just some joke, but Squatty Potty really nailed this – it’s one of the best commercials I’ve ever seen.

It’s the Squatty Potty end of the summer blowout! (Yes pun intended). Now you can get a FREE Porta-Squatty ($20 value) with minimum purchase of $39.00. Click here to get squatting!

Proof is in the Poop

I bet you might be saying: “So what gives with Squatty Potty, does it work?”

After my trip to Mexico and having re-played their video a few times, I called them up and said I had to try one out.  I am big on reviews and they were really good (read some here and here with 4.5 stars and 4,438 customer reviews).  Unicorn poop aside, this company is legit and run by the lovely Edwards family in Utah.  If you like Shark Tank as much as I do, you can check out how they faired with the sharks here.

The Edwards family has a few medical case studies for your reading pleasure.  Like this study in particularInfluence of Body Position on Defecation in Humans, concludes that the greater the hip flexion achieved by squatting, the straighter the rectoanal canal will be, and accordingly, less strain will be required for defecation.

TheScienceIsSimplePooping Personal

I was sent the ECCO model.  Did it work for me?  I’ll get very personal and say absolutely.  I am more constipation prone (IBS-C) and still have episodes of Irritable Bowel Syndrome (IBS), but since I found the low-FODMAP diet, bouts of IBS are very rare these days.  When IBS does hit, it’s more around the time of menstruation and women with IBS may have more symptoms during their menstrual periods (it’s no secret why more ladies then men get IBS).  Also, after having a baby in 2015, some things have not been the same (hola to all the mommas –  you get it).  So a couple weeks ago when constipation was incessant around that lovely “time of the month,” I gave my Squatty Potty a try and experienced a gentler rendezvous on the throne.  It’s changed the way I poop and the way I feel.  How’s THAT for a testimonial?  Hey it’s not easy sharing such personal stuff, but I am happier now and maybe just maybe, you will be too if you give the Squatty Potty a try.

ecco squatty potty
The Squatty Potty, ECCO model

The Squatty Potty ECCO – more info:

The Ecco toilet stool works perfectly for families of any size and is incredibly durable and easy to clean. If you appreciate the simple things in life, then this is your toilet stool. Transform your toilet into an elimination station.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

 

Full disclosure – I reached out to Squatty Potty and they sent me product for free.  If you click on a link like this or others in this post that lead you to their site and you make a purchase, I will get a commission.  Those commissions are great as they help pay for my blogging expenses and allow me to keep working feverishly to bring you great content about the low-FODMAP diet, IBS and…pooping.  Happy pooping!

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Low-FODMAP Tuna Casserole, Mmmm!

 

Low-FODMAP Tuna Casserole with Safe Catch Tuna
Low-FODMAP Tuna Casserole with Safe Catch Tuna

When I hear the word “casserole” I immediately think “warm, satisfying, home cooked,” and there’s nothing better than a comforting meal!  I’ve been creating some recipes lately with Safe Catch and just loving the taste and consistency of their canned tuna.  My latest recipe is a Low-FODMAP Tuna Casserole that’s delicious and easy to make.  Make it tonight and enjoy the leftovers this week!

Learn why I love Safe Catch tuna over other canned tuna brands in this post!

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% off your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on SafeCatch.com!

Low-FODMAP Tuna Casserole

Serves 4

Ingredients

  • 3 ½ tablespoons butter, divided (see *note)
  • 1 ½ medium carrots, peeled and cut into thin rounds
  • 1/8 teaspoon wheat-free asafetida powder
  • 1 teaspoon oregano
  • ½ teaspoon thyme
  • 1 teaspoon freshly ground black pepper, divided
  • 1 ½ cups frozen green beans, thawed for 10-15 minutes
  • 4 tablespoons, low-FODMAP all-purpose gluten-free flour or rice flour
  • 1 cup lactose-free milk (*can also use rice milk coconut milk)
  • 1/8 teaspoon salt
  • 2 cups cooked gluten-free pasta or brown rice pasta
  • 1 can of  Safe Catch Elite Tuna
  • ½ cup shredded cheddar cheese
  • 2 tablespoons gluten-free panko bread crumbs (such as Ian’s)

Directions

  1. Add a ½ tablespoon butter into a medium-sized skillet on medium-high heat. Add in carrots, asafetida powder, then oregano, thyme and 1/2 teaspoon freshly ground black pepper.  Stir occasionally for about 2-3 minutes. Add in green beans and stir well to coat with butter and seasonings.
  2. Lower heat to medium. Add in 1 tablespoon butter and slowly whisk in flour, 1 tablespoon at a time. Add in milk and salt; continue whisking until well combined.
  3. Add in pasta, tuna and cheddar cheese and whisk until combined or cheese is slightly melted.
  4. Add all ingredients to lightly greased 8 x 8″ glass casserole dish.
  5. In a microwave, melt remaining 2 tablespoons butter in a small bowl with bread crumbs.  Sprinkle bread crumbs over casserole dish and add remaining freshly ground black pepper. Bake for 20-25 minutes on 375°F.

*Notes – if you are more IBS-D prone, negate the last 2 tablespoons butter (step 5.) and just top casserole with dry bread crumbs or spray bread crumbs lightly with natural butter spray.

LOW FODMAP TUNA CASSEROLE copy

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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Rice Milk Gets the Low-FODMAP Green Light from Monash!

rice milk low fodmapThere’s been a lot of back and forth about rice milk and whether or not it’s low or high in FODMAPs. Monash University had warned us in August of 2015 and in earlier reports that rice milk had an overall rating of HIGH when consumed at a 1/4 or 1/2 cup. I am happy to share with you that rice milk has definitely received the green light to be low in FODMAPs.

Stick to a low-FODMAP serving of 200ml, otherwise high quantities could mean high amounts of the FODMAP fructans (the “O” in FODMAP, Oligosaccharides)

doctor jane muir monash universityDr. Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University and her team have conducted some further testing and analyzing and reported on Sunday that rice milk is LOW in FODMAPs. That’s great news for vegans, vegetarians and anyone that enjoys non-dairy milk.

Here’s a snippet from their blog post: “We have now reviewed the rating for rice milk and will be modifying this accordingly. We have given a safe (low level green rating) for 200 ml of rice milk per sitting. The results for the Australian, UK and US will be in the app very soon. We apologize for any confusion this may have caused – but this is science in action! and part of the ongoing research and refinement of the Monash University Low FODMAP diet. Be careful: There are still some fructans present in some rice milks and therefore we do not recommend very high quantities of rice milk in one sitting.” You can take a look at the full post here.

And since we are on the topic, here are other non-dairy milk options for you that are low in FODMAPs, with low-FODMAP servings:

  • Almond milk (1 cup)
  • Coconut milk, canned (1/2 cup)
  • Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate in FODMAPs)
  • Oat milk (1/8 cup)
  • Hemp milk (1 cup)
  • Soy milk (soy protein 1 cup)
  • Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate in FODMAPs)*contains moderate amounts of Oligos-GOS. Limit intake

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Check Out these 30 Low-FODMAP Breakfast and Brunch Recipes!

joana mygutfeeling
Joana from http://www.mygutfeeling.eu

I have some things in common with my friend Joana over at www.MyGutFeeling.eu.  We both speak Portuguese (although it’s her native language so she’s a bit more proficient!), we both have sensitive guts and IBS, we both feel better due to the low-FODMAP diet changing our lives and we LOVE to cook good food.  I love the array of recipes and the beautiful photos on her blog and if you have any friends that speak Portuguese she has a section about the low-FODMAP diet written in Portuguese and all her recipes are also translated as well.

A couple times now Joana has invited myself and other talented professionals who create recipes and blog about the low-FODMAP diet to take part in a roundup of low-FODMAP recipes.  The most recent roundup included 30 low-FODMAP breakfast and brunch recipes.  There’s a lot of variety, as well as tasty and delicious-looking recipes.  Check them out and start your day symptom free with one of these delicious ‪#‎lowfodmap‬ Breakfast & Brunch recipes! mygf.eu/lowfodmapbreakfastideas

30-low-fodmap-breakfast-brunch-recipes

You can also pin these awesome recipes for later: mygf.eu/lowfodmapbreakfastideaspin

Here’s a picture below of one of my newest recipes which was included in Joana’s list.  It’s from my new book The Everything® Low-FODMAP Diet Cookbook.  You can purchase it from these booksellers: Amazon:http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media.

 

Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

 

 

New Recipe: Low-FODMAP Blueberry Lavender Pancakes

I love lavender.  I love the color and the sweet floral fragrance…I love the sight of lavender fields, the smell of lavender essential oils and I also love lavender in foods.

Lavender gives baked goods and pancakes a lovely taste, and also goes well with lemon flavors.  I was looking for a reason to experiment with pancakes recently, and am very pleased with the recipe below, and I think you will just love these pancakes and the hint of lavender along with the delicate blueberries.

You can learn about the history of lavender here.  I also love the recipe here for Lemon and Lavender Chicken -just be sure to swap out the high-FODMAP honey for low-FODMAP maple syrup.

I adapted the recipe below from Bob’s Red Mill Fluffy Gluten Free Pancakes recipe.  When I worked with Bob’s Red Mill recipe, at first it seemed a little too dry so I added more milk and also swapped olive oil for coconut oil.  The other additions I made to their basic recipe was to add in fresh blueberries and No. 3 Lavender Infused Simple Syrup from Sonoma and Co.

I had fun styling this photograph and dripping the delicious maple syrup on top…can you just taste the pancakes now?  My Mother’s gorgeous Belleek China Shamrock Teapot can be seen in the background, along with flowers from my garden and a white vase from the table settings we used for my wedding.
low fodmap blueberry lavender pancakes

Low-FODMAP Blueberry Lavender Pancakes

*TIP – When buying flours make sure you read labels to ensure no high-FODMAPs are in the ingredient list.  I like using Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour for many of my recipes.

Directions

  1. Preheat a griddle or frying pan to medium or medium-high heat (350 – 375°F).
  2. Combine the flour, baking powder, baking soda and salt in a medium bowl.
  3. Place coconut oil in a microwave-safe bowl and melt on high for 30-45 seconds (microwave times vary).
  4. In a separate bowl, whisk together the eggs, milk, melted coconut oil and simple syrup.
  5. Using a wire whisk, combine wet ingredients into dry ingredients and whisk until smooth.  Gently fold in blueberries.
  6. Ladle approximately ⅓ cup pancake batter onto hot griddle or pan. Once bubbly and edges begin to thicken and are dry, flip to opposite side.  Cook on each side for about 3 – 4 minutes per side.
  7. Garnish with a pinch of confectioner’s sugar and edible lavender if desired!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Turkey Vegetable Pasta Recipe

If you lead a busy life like me, chances are you want recipes that are quick and easy to make but also taste delicious.  On the low-FODMAP diet you can eat well, make tasty meals and still have time to do things around the house, prepare for the next day or maybe just have time enough to pet your cat and catch an episode of Downton Abbey (if only every night I could watch my favorite series!).

 

low fodmap turkey vegetable pasta

Low-FODMAP Turkey and Vegetable Pasta

You can always change up this recipe by using different low-FODMAP herbs, vegetables, cheese or ground chicken.  This dish is also great to bring to work the next day for lunch and kids like it too.

Serves 4

  • 8 oz. gluten-free brown rice spiral pasta
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon safflower or sunflower oil
  • 1 cup shredded carrots
  • 1 cup broccoli florets (1/4 cup per person is low in FODMAPs)
  • 1/2 teaspoon dried oregano
  • 1 12 oz. package of lean ground turkey meat
  • 1 medium zucchini, peeled and sliced into rounds
  • 3 cups baby spinach
  • 1/2 cup shredded Parmesan cheese

Directions

  1. Cook gluten-free pasta according to directions on box.  Drain pasta, stir in black pepper and set aside.
  2. Meanwhile, use a medium sized skillet and heat 1 tablespoon oil.  Once heated, add carrots, broccoli and oregano and cook, stirring occasionally, for 2 minutes.  Then add turkey meat and brown on all sides.  Add in zucchini, and continue to stir all ingredients.  Once zucchini is tender, add in spinach and combine with ingredients until just wilted.  Add in pasta and stir well to combine.
  3. Transfer pasta to bowls and top with cheese.

 

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Chocolate Peanut Butter Mug Cake

I have always loved Valentine’s Day.  Relationship or not, Valentine’s Day is a great opportunity to go a little further and show someone how much you love them.  Maybe you really love your BFF because she/he has been so good to you – why not surprise them with a bottle of champagne?  Or what about your immediate family – has anyone gone out of their way for you?  Simply sending a card or a virtual card to say “thank you” and “I love you” goes a long way.  Life is truly unpredictable, and sometimes the people we love most appreciate just a little show of affection!  So show someone you care right now.  In fact, you could show someone you care in five minutes with this delicious low-FODMAP mug cake 🙂

Low-FODMAP Chocolate Peanut Butter Mug Cake

 

low fodmap mug cake2 tablespoons all-purpose gluten-free flour like Bob’s Red Mill
1.5 tablespoons cocoa powder like Nutivas Naturals
1/8 teaspoon baking powder
1/8 teaspoon baking soda

1/8 teaspoon cinnamon
1 tablespoon turbinado sugar

1 egg white, large

1 tablespoon smooth natural peanut butter (or allergen-friendly SunButter)
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened

Directions

  1. Bring coconut oil to room temperature or melt just slightly first in microwave
  2. Combine dry ingredients in a medium size bowl
  3. Add wet ingredients and mix
  4. Spray a mug with oil and transfer batter into mug
  5. Microwaves very but most will bake the mug cake at 1 minute on high

And if you want to be on the healthier side, here is my:

Healthy Chocolate Mug Cake

 

2 tablespoons all-purpose gluten-free flour
1.5 tablespoons cocoa powder
1/8 teaspoon baking powder
1/8 teaspoon baking soda
1/2 tablespoon turbinado or muscovado sugar

1 egg white, large
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened

Same directions as above!

Options:

  • Add 1 tablespoon low-FODMAP protein powder like Jay Robb’s Unflavored Egg Protein Powder
  • Use maple syrup instead of coconut palm sugar
  • Add unsweetened shredded coconut
  • Add 1 tablespoon crushed low-FODMAP nuts like walnuts or macadamia nuts
  • Make it vegan by using a flax egg instead of an egg

Enjoy and have a wonderful Valentine’s Day!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli