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.

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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

 

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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Check Out These 4th of July Low-FODMAP Tips!

I love the 4th of July!  And if you’re trying out the low-FODMAP diet, you can enjoy the holiday too.  Back in 2014 I wrote a post about how to navigate the low-FODMAP diet and enjoy the 4th of July, and I decided to revisit that post and update it.  Take a look here:

https://fodmaplife.com/2014/07/04/celebrations-parties-fodmap-diet/

Happy Fourth of July. Independence day of the United States 4th of July. Happy Birthday America. Hand-lettering greeting card on textured sketch of silhouette US map. Vintage typography illustration

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 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

The Low-FODMAP Diet in the WSJ

It’s great to see the low-FODMAP diet getting so much press!  Just the other day Peter Loftus of the Wall Street Journal helped to promote awareness of the diet in his article – take a look: More Options to Treat Irritable Bowel Syndrome.

Here are some other recent articles where the low-FODMAP diet has been mentioned:

People’s Pharmacy: Low FODMAP diet can ease digestive discomfort

IBS – Another Success Story of Low FODMAP Treatment – Huff Post, UK

Miracle diet has potential to transform lives of Scots living with irritable bowel syndrome – Daily Record UK

Woman with a ripped six pack reveals how her stomach looks ‘nine months pregnant’ after an attack of IBS – Daily Mail

Beat the Bloat 3 Ways – The Western Australian

When healthy still doesn’t feel good – Shelby Star

 

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 Bolognese Sauce for Your Sweetie!

If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie!  The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.

While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at http://www.everythinglowfodmap.com  I looked through a couple recipes and found some that I thought you might enjoy making and eating this Valentine’s Day.  Anyone for Bolognese Sauce and gluten-free pasta?  Mmm, yes please!  You can also check out the recipe I shared with them for my Lobster Mac N’ Cheese.

On a side note, I have some very exciting news to share that will help make your low-FODMAP lives a bit easier!  Make sure you sign up for my newsletter to receive the news within the next two weeks!Bolognese-Sauce low-fodmap

This bolognese sauce recipe is easy to make and will pair well with Lambrusco (sparkling wine), which is after all the wine of the Bolognese region. Try these suggestions for Lambrusco here. Other beautiful reds that pair nicely are Barolos and Barbarescos.

Before you dive into the recipe I promised other recipes from Barbara and Kathleen’s website, so here they are!

Try this Arugula Salad with Melon and Basic Salad Dressing before the bolognese and for dessert, love up on these Ice Cream Sandwiches!

Bolognese Sauce

Serves 8Bolognese Sauce

Serve this rich, indulgent sauce over your favorite gluten-free pasta or cooked spaghetti squash. It’s perfect for a warming weekday meal or an elegant dinner party.

2 tablespoons extra-virgin olive oil
2 tablespoons butter
1 medium yellow onion, peeled and quartered
2 garlic cloves, peeled, slightly smashed *please read notes below!
1 1/2 cups finely diced carrots
1 pound ground meatball mix (beef, pork, and veal)
1/2 cup dry white wine
1 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon LFM Tomato Paste
1 one-inch x three-inch Parmesan cheese rind
1/2 cup LFM Whipped Cream

*Onions and garlic are soluble in water but not in oil. You can saute onions and or garlic in a dish for a few moments in the oil as long as you remove and discard the pieces, leaving only the oil and/or butter!

Heat oil and butter over medium-low heat in a large stockpot. Add the onion and garlic and sauté, stirring constantly, until garlic is softened and brown at edges. Remove and discard onion and garlic, leaving oil and butter. Add carrots to oil and sauté over medium-low heat for 15 minutes, stirring occasionally. Add meat and cook, stirring often to break up into bits, for about 10–15 minutes or until meat is fully browned. Add wine and simmer uncovered 10 minutes.Add salt, pepper, nutmeg,  tomatoes, Tomato Paste, and rind, and simmer uncovered 11/2–2 hours more, stirring occasionally. Remove rind, fold in Whipped Cream, and serve.

Source: The Everything® Guide to the Low-FODMAP Diet

I hope you have a happy Valentine’s Day and be sure to check back for more recipes!

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

Low-FODMAP Nuts and Servings

Oh nuts!  This guide went over very well on Facebook so I thought I’d share it here.  Here is my quick reference for nuts on the low-FODMAP diet.  If you are new to the low-FODMAP diet, know that pistachios and cashews are high in FODMAPs, containing high amounts of the Oligos-GOS and fructans, so they should be avoided.

Print

Here is the PDF if you’d like to download it and print! low fodmap servings nuts

 

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