Overwhelm keeps getting in the way of you living fully and free of fear. You rush from pillar to post never achieving anything of significance. I am sure that by now you are aware of the effect that all this craziness has on your irritable bowel symptoms. Even with a perfect diet, you will be affected by erratic sleep and exercise, by stress and by lack of time to just think and assess your life and where it is heading. But you don’t know how to correct all this, how to get off the treadmill. You do it by slowing it down, one notch at a time – no big moves. And that’s where I come in! Last time, over 400 of you joined with almost 200 participating in the associated private Facebook group. The results were remarkable. Starting 1st October, you too can finally do something about balancing your lifestyle to support your IBS. This free two-week LIFE BALANCE CHALLENGE is just for you. Did I say this is FREE? Well, it is! This 2-week challenge will give you … [Read more...] about Conquer Overwhelm! – FREE Life Balance Challenge
Tofu & Potato Salad – Vegetarian Dinner
Protein meats like beef, lamb, chicken and fish don't contain Fodmaps so we are safe to eat as much as we want within reason. However, the health guidelines warn us against too much, especially red meat, so that leaves us having to find alternative sources of protein for at least some meals. Which is exactly what vegetarians have to do, but it's for every meal. So today's recipe is for them and for those of us who like to use a wide variety of protein sources in order to stay healthy. Tofu at the permitted amount of 2/3 of a cup is a good choice. However, it is pretty tasteless unless you do something with it. I am going to be experimenting a bit but today's recipe is a good start. I paired it with a classic potato salad but with the surprise addition of eggplant, all on a bed of spinach. You will see that I have used a new lemon seasoning from Casa De Sante, who are producing low Fodmap spices and drinks. They sent me a nice box of goodies to try out and I have been very pleased … [Read more...] about Tofu & Potato Salad – Vegetarian Dinner
How to Make Low Fodmap Muesli
I have IBS with constipation and that means I have to work hard on my fibre levels without tipping the balance over the line into symptoms. Too much fibre is a disaster for bloating and cramping but too little and the constipation worsens. So I have oats every morning - just the permitted 1/4 cup raw, but I am getting a little bored with it so I have made it into muesli. I have added all sorts of low Fodmap goodies and now my breakfast is much more interesting. Watch my video to see me making it. I add yogurt and fruit to this mixture. … [Read more...] about How to Make Low Fodmap Muesli
Low Fodmap Rice Congee
Last week I watched the final of Top Chef and the winner served Chinese Congee. The judges loved it and I was intrigued since I had never heard of it. I Googled it and found it was a kind of porridge made from rice which is cooked for more than an hour, then topped with all sorts of delectable flavours. I created my own version so even though the base rice is traditional, the toppings are uniquely mine and low Fodmap, of course. Low Fodmap Congee Print Author: Suzanne Perazzini Serves: Serves 4 Ingredients 1 cup short grain rice 6 cups of water or low Fodmap stock 4 boned chicken thighs 4 slices bacon, chopped finely 1 spring onions, green part, chopped finely 2 tbsp pine nuts 1 carrot, cut into sticks 1 stick celery, cut into sticks 1 cup bean sprouts 1 red chili, chopped finely 3 tbsp chopped coriander (cilantro) Salt and pepper Method Place the chicken, rice and stock or water in a large pot and boil for 1 hour 15 minutes, stirring every 15 minutes. This will … [Read more...] about Low Fodmap Rice Congee
6 Steps to Eliminate Constipation
About one third of all those with irritable bowel syndrome have constipation, including me. Unfortunately, it is the most difficult kind to get completely under control and you have to take several distinct steps to manage this. I have outlined these in the video so that you can do this for yourself. Good luck and let me know in the comments if you have any other tips that could help us. Today I want to talk about irritable bowel syndrome with constipation and how to deal with it. My name Suzanne Perazzini and I'm the author of two low FODMAP cookbooks and creator of several low Fodmap coaching programs. This is an updated video about constipation including many things that I've learned from the hundreds of clients that have been through my coaching programs. Here are six points for you to try to create a situation where your gut resists being constipated. The first one is, of course, the low FODMAP diet and we now know conclusively that this will significantly … [Read more...] about 6 Steps to Eliminate Constipation
Low Fodmap Chimichurri Sauce and Costa Rica
I had leftover roast from dinner last night, so the question was how to revive it and make it appetizing for dinner tonight. My solution was to slice it fairly thinly and smother it in a low Fodmap chimichurri sauce. I made a quick fried rice with leftover rice and chopped up a zucchini and red pepper to add to it for the vegetables. And just like that, I had created a balanced meal with all the necessary macro-nutrients and plenty of micro-nutrients too. Low Fodmap Chimichurri Sauce Print Author: Suzanne Perazzini Ingredients 1 bunch of spring onions, green part only 1 red chili ½ cup fresh cilantro ¼ cup parsley 2 tablespoons fresh oregano Juice of ½ a lemon Salt & pepper 1 tsp garlic infused oil Olive oil Method Place all but the last 4 ingredients in a small food processor and blend. (Or chop finely.) Add the last 4 ingredients and blend again. Serve in a bowl. 3.5.3208 If you are interested, follow my wonderful journey through Costa … [Read more...] about Low Fodmap Chimichurri Sauce and Costa Rica
