Tag Archives: ibs

Its Been A While..

Hello friends,

I will begin by admitting it sure has been a long time since I have been on here for a chat, or a telling of good food. In the time I have been absent, I have travelled, begun a health degree I am incredibly passionate about and had a lot of changes in my diet.

As some of you know, my main reasons for beginning this blog were to document clean eating and its impact of Irritable Bowel Syndrome. I have nothing but positive and incredibly wonderful news about how all that has gone. My IBS is completely gone as a result of the elimination diet paired with clean eating.. I couldn’t be happier I as able to achieve it and have been repeating the benefits of being cautious of what I eat since.

I am back on here to revisit the goals of healthy eating that I left behind a little while ago and start over. I have not been eating unhealthy in the past few months… just healthy with a bit too much indulgence every now and then ;).

I post dominantly through Instagram under the username “healthy_positive_me” where I share foods I find, among other things. Have a look!

Heres to 2015.FullSizeRender

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I had a go at some experimental cooking and came up with a delicious muffin recipe (I’ve made over 3 batches since!!!).

Ingredients:

2 cups self raising flour
1 and 1/2 cup soymilk
1 tbsp oil
1/2 cup sugar

I added some extras: 1 scoop of protein powder and 1/4 dairy free chocolate chips. Yum yum!

Mix all together and cook in a 180 degrees Celsius oven for 15 minutes.

Facts About Exercise.

Did you know…

– Exercise improves your immune system- that is, helps your body fight off potential illness.

– Eating fruit before exercise reduces the chance of you losing weight as a result of the exercise. Your body uses the fructose instead of body fat as fuel for energy during your workout. People who do not want to lose weight, but want to exercise regularly should consider having a piece of fruit 30 minutes before your workout.

– Exercise reduces the effects of stress, depression and anxiety by assisting the body in releasing happy hormones to improve your mood! (IBS sufferers, this is ideal for you. Did you know the main trigger of IBS is stress? Even if you don’t think you are stressed it could be the cause of all your pains and discomfort. Add some more exercise into your routine to cheer your body up!)

– Eating properly pre-workout, post-workout and pre-race can improve your performance, for a good read, click here: http://www.womensfitnessmagazine.com.au/fitness/exercises/2013/9/eat-for-exercise/

Exercise is incredible for the body, it: helps the body fight disease, age well, improves bodily functions, improves digestion (IBS people, this is a good fact for you), improves flexibility, helps with stress, helps with improving sleep, makes you feel good, gives you more energy, can help with mental illness as well as reduce the chance of developing memory issues at an old age, and gives you goals which can give you something great to work towards and look forward to each day.

Meal Planner Hard Copy Available!!

The hard copy version of the meal planner is now available for $5.00, here:

https://www.etsy.com/au/listing/163142922/meal-planner-book

Made on high quality 170GSM gloss paper and printed professionally in a convenient A5 size, this beautiful little book can go with you everywhere on your journey to health. Includes 7 days worth of a majority (95%) of clean eating meal planning and guidance and grocery list for all items required by meals.

The book features a section for each day that reveals an overview of your intake. The book is beautifully wrapped, and sent straight to your door with the option for worldwide post.

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MEAL PLANNER FINALLY AVAILABLE- $3.00

Friends! The 365 Days of Purity 7-Day Meal Planner is NOW AVAILABLE! (finally). Heres the details:

The 365 Days of Purity meal planner includes 90% clean eating meals. The booklet contains facts and benefits of some of the foods you are eating, and is an organised booklet of 7 days worth of planned meals for breakfast, morning tea, lunch, afternoon tea and dinner. The book contains meals that can be frozen and used another day, and a no-waste system that uses elements of some meals to be eaten the next day or at another time. This booklet can be re-arranged to be used for weeks, even months. The 365 Days of Purity book gets you on track with healthy eating and nutritious food so all the organising is done for you. The book contains the appropriate serving sizes for specific age groups and a grocery list of the items required so you are ready to go! I am studying nutrition at University and this book has been compiled using the information I have learnt.

It is available for sale as a PDF (can be downloaded and printed in your own home, or put on a tablet or mobile device) for $3.00. I wanted to make this available to everyone at the most affordable price I could. This cheap price does not mean it is low in quality, I have put tens and tens of hours into this. I really hope you enjoy it. Attached are some previews.

Heres the link to purchase it:

https://www.etsy.com/au/listing/162657557/meal-planner?ref=shop_home_active

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meal Planner: Details on Added Extras!

I’m working on the meal planner today and have added an extra few little features, such as a “No Wasting” section, encouraging you to use elements of the foods you used in a particular day as part of the meals for the next day! Cheaper for you, and less waste occurs. Also, I am adding the Dietary Food Intake recommendations, so that you can ensure you are including the serving size that is suitable for your age group or gender. Have a great end to the week lovely people!

IBS Recovery – If you have IBS: Read on.

Hello my fellow friends, this article is specifically for those of you that have IBS (irritable bowel syndrome). its the worst, and can be a real fun sucker at times. 5 years ago I was diagnosed with IBS, and one year ago I threw the towel in (Australian term for “had enough”) and decided I couldn’t live that way another day more. I sought the help of an incredible dietitian and she sent me on my way with tips and tricks to start over.

With my IBS I was unable to tolerate the following: dairy, nuts (especially peanuts), any processed sugar, and no more than a teaspoon of regular sugar, anything high in fat, any meats that were too fatty, some sweeteners, some preservatives, anything deep fried, eggs yolks, cocoa, chocolate, any foods that contained syrups or thickeners (bit rough on the tummy), and any grains or seeds.

As you can see, this tosses out a whole heap of foods that make up your every-day diet. My dietitian started me all over again, I kept a food diary (excellent tool to maintain your diet and watch what you eat, also to manage symptoms and identify trigger foods), was taken off any processed or refined sugars (this gave me a headache for 2 days, but after, the cravings were completely gone and the sweetest thing I would crave was an orange) and was encouraged to only eat fruits and vegetables, carbohydrates and only wholemeal bread and low fat meats (no sausages, lamb chops etc).

A year on, I have gradually begun increasing my food tolerance by slowly adding things back in very small amounts (e.g: increased my tolerance to nuts by having the tip of a teaspoon of almond butter every morning and gradually making it more and more, now I have my toast smothered in it) and this morning had my very first bowl of cereal with milk (it was soy, was declared lactose intolerant a year ago, but I’m still excited) in 5 whole years. And loved it. Toast gets very very bland after 5 years.

So for those of you who feel like your drowning in a hole with food intolerances, heres my tips to help yourself start over, and get your life back:

– Firstly, get a small book you can keep a food diary in. When you have a problem after eating something, write it down, you will notice a pattern if it happens again after the same food and then you have a trigger to watch out for!
– Start over with all your foods, strip it back to healthy carbohydrates (pasta, rice, wholemeal breads, potatoes etc), vegetables, fruit and meats.
– Gradually introduce some foods, one at a time in case you have trouble and find yourself blaming the wrong food for some issues you think it caused. So for example, you want to have some nuts again, try my almond butter trick. Peanuts are no good for IBS sufferers, peanuts are digested in the sensitive part of the small intestine, they will most likely hurt regardless of your small efforts.
– Drink lots and lots of water, not cordial, not soft drink, not juice, just water. Add some lemon or mint leaves to give it some flavour. Water helps your digestive system and will help everything pass through smoothly.
– If you have constipation issues, increase your fibre intake – the wonders this will do will amaze you, you will feel lighter, less bloated and not as gluggy all the time, and it will keep your bowels regular (make sure you keep your fluids up, fibre uses the water in your system to help it flush you out a little, so drink, drink, drink!).
– Start saying yes to activities again… scared about your reactions out of home, pack your food so you know what your having, don’t go grabbing a handful of treats at a party… this will only hurt you, and set you back. You can do this!
– Exercise!!! Half an hour every day is ideal! This will help keep your systems regular, relieve stress (IBS trigger) and aid in the release of happy hormones!

Now I CAN eat the following 🙂 : nuts, any processed sugar, MORE than a few teaspoons of regular sugar, some foods high in fat (a couple chippies), any meats, most sweeteners, preservatives, anything deep fried, dairy-free cocoa, dairy-free chocolate, any foods that contained syrups or thickeners.

Good luck! I hope it can work for you, as well as it has for me. xx