Read this Before Starting a Low FODMAP Diet I used to use the low FODMAP diet as a first-line approach in managing Irritable Bowel Syndrome (IBS) symptoms such as gas, bloating, diarrhea, and constipation. But then I stopped, and I’ll tell you why. A temporary fix A Low FODMAP diet does not heal the gut. …
Author: ifhnutrition
An Anti Inflammatory Diet for IBS
An Anti-Inflammatory Diet for IBS 10 min. read time Why use an Anti-inflammatory diet for IBS? IBS can be a sign of Inflammation Irritable Bowel Syndrome, IBS, can be an indicator of some kind of inflammation in your body. That inflammation may have been caused by leaky gut (intestinal hyperpermeability), an imbalance in the bacteria …
What is the Best Meal Plan for IBS?
What is the Best Meal Plan for IBS? I wish I could give you a straight forward diet to reduce or altogether stop your Irritable Bowel Syndrome, but it’s impossible. The problem with a general IBS diet assumes everyone’s symptoms are caused by the same things—but that is the furthest thing from the truth! Since …
Simple Tips for Hosting A Springtime (or Mother’s Day) Brunch
Simple Tips for Hosting A Springtime (or Mother’s Day) Brunch PLUS 2 Simple & Delicious Recipes Sure, you can use this post as inspiration for hosting a Mother’s Day brunch, or you can copy the link and text it to your hubby! I’m happy to have my little sister prepare a brunch this year for …
Raw Veggie Wrap
After seeing these wraps in a vegan restaurant, I thought “how easy!”. You can also use rice paper, seaweed, or lettuce as a wrap. I used collard greens because I never eat them. I like my recipe so much because it is pretty satisfying with the tahini, avocado, and beans. Ingredients: Collard greens (or large …
Easy Unstuffed Cabbage
This is the fastest slow cooked fake stuffed cabbage recipe ever (does that even make sense?). I don’t have a slow cooker, so I made it in a small pot on the stove. I love how simple and economical this recipe is. Serve over rice, quinoa, or beans if desired. 1 medium head of green …
Beautycounter: Healthy, effective skincare & cosmetics
Shop Beautycounter It’s no secret I am a health nut. I take every opportunity I can to optimize the health of myself and those around me. Exercise? Check! Mind/Body/Soul? Check! Healthy food? Double Check! I’ve even been successful in using healthy household cleaners since my daughter Antonia was born. Finding new laundry soap, dish washing …
Pumpkin Custard with Hazelnut Walnut Date Crumble
Servings 6 Ingredients Custard 3large eggs 1 (15-ounce)can pumpkin puree 1/2 cupfull fat coconut milk 1/3 cuppure maple syrup 1/4cup cashew butter or raw cashews, soaked 4 hours, then drained 1-2Tbsp blackstrap molasses (optional) 1Tbsp ground pumpkin pie spice Pinch of sea salt Crumble 1/2cup raw walnuts 1/2cup hazelnuts 1/2cup pitted Medjool dates 1/2tsp sea salt Instructions Preheat oven to 350°F. Place all of the custard ingredients into …
Specific Carbohydrate Diet Smoothie Bars
The Specific Carbohydrate Diet (SCD) is a diet that is a great tool to help with digestive issues like SIBO or IBS, as it removes the fermentable carbohydrates that create the bloating, indigestion, nausea, and etc. What’s so great about these popsicles is they incorporate fruits that are normally on hand and can be stored …
Original Grain-Free Blender Bread
This is my go-to bread. It’s great for everyday use, and is loaded with protein. It is also LEAP friendly for those who are on a food sensitivity diet. INGREDIENTS: • coconut or olive oil for greasing pan • 1/2 cup water • 1/8 cup whole raw cashews + 3 cups cashews • 8 eggs • …
Cinnamon Raisin Blender Bread
I love this bread! It is simple, quick, tasty, low in carbohydrates (and junk) and is gluten & dairy free. Ingredients: 3/4 cup almond butter 8 organic pasture-raised eggs 1/4 cup sunflower oil 1/2 teaspoon apple cider vinegar 1/4 cup ground flaxseeds 3 Tablespoons coconut flour or substitute 4 Tbsp oat bran 1 teaspoon baking …
Raw Brownies
YUM!!! I love these brownies because they’re easy to make, gluten free, dairy free, and decadent. They’re loaded with antioxidants from cocoa and fiber from the nuts and dates. I wouldn’t go overboard and say these are a “super food”, but they’re close to it! Brownie Ingredients: 2 1/2 cups pitted dates 1 1/2 cups …
Balanced Eating for the Whole Family
Include All Colors of the Rainbow: It is important to get fruits and vegetables of all colors. Different colors are a sign of special nutrients those foods have. We want as much variety as possible. Try new foods every day— make it a family rule. Complex Carbohydrates: Whole grains, beans/legumes, fruits, & vegetables. These are …
Growing Healthy Habits
Growing Healthy Habits: More Food Shopping & Cooking The more children are exposed to foods, especially new foods, the more likely they will be to eat them. Seeing, feeling, and smelling new foods will lead to tasting. Food shopping: Pick out favorite healthy foods or new foods to try. Offer choices among healthy foods (Example: …
Easy Chicken Curry Soup
I’ve always made some kind of version of this soup in the past, but this one is by far the easiest. This recipe was a bit of an accident. I began to make a basic chicken soup, but I left the chicken cooking (covered) for 4 hours! At first, I was completely ashamed that I …
Baby’s First Foods
A few tips on feeding babies food… Don’t! Let them feed themselves! When starting babies on foods other than breastmilk or formula, they have the ability to feed themselves. It does get messy, and it takes a lot of patience, but the reward is great. Babies learn to develop their motor skills, they are more …
My Favorite Oat Bran Pancakes
If you ask me, these are the best pancakes in the world! I don’t care for the typical pancake, they aren’t very flavorful and leave me hungry. This pancakes have a beautiful texture and are loaded with healthy fiber. They are rustic and hearty yet still light and fluffy. Today, I’m enjoying them on the …
Hearty Seed Loaf
This loaf is not only gluten, dairy, soy, corn, and yeast free, it is also vegan and full of nutrition! I LOVE dense bread like this for all occasions, and since it is so high in fiber, you can feel great about eating it. This recipe comes from my good dietitian friend out in San …
Party Onion Dip
Party Onion Dip Whether you choose low fat or full fat yogurt, this dish is loaded with protein and probiotics, not to mention deliciousness! Ingredients: 1 1/2 cups Nonfat or full fat, (depending on your diet needs) plain Greek yogurt 1/2 cup sour cream 1 tbsp olive oil 2 medium yellow onions, chopped 1 garlic …
Spicy Crunchy Chickpeas
A great way to satisfy your salty, spicy craving with some crunch! Loaded with fiber and protein. Ingredients: 1 lb dried chickpeas 1/4 cup vinegar 1/2 tsp salt 1 tsp chili powder (I use smoked chipotle powder) 1 tsp cumin powder 1 tbsp olive oil Method: 1.) In a large bowl, cover the chickpeas with …
Cauliflower Buffalo Poppers
(Cauliflower) Buffalo Poppers Buffalo wing enthusiasts will love this dish! It doesn’t have to replace all of the buffalo wings at a party, but it can make a good substitute for second and third helpings! Ingredients: 1 head cauliflower 1 egg 1/4 cup water 1/2 cup flour 1/2 tsp garlic powder Pinch of salt …
Germ-Fighting Tonic
I came across this recipe form a colleague, and it includes loads of germ-fighting properties. I don’t recommend taking it on an empty stomach. I make a batch each season and keep it handy (since it takes 2 weeks to sit). Garlic needs to sit about 10 minutes after smashing for it to oxidize (that’s what …
Stir Fried Beef with Pineapple Coconut Cauliflower
This recipe just screams flavor! I use lean beef for protein iron, vitamin B12, and zinc, and chopped cauliflower in place of rice, so this dish is a nutrition powerhouse! Did you know a 3-ounce serving of lean beef provides 25 grams of protein and 10 essential nutrients? And believe it or not, the majority …
Mexi-Corn
Mexican-style grilled corn is a summer must have! With 10 minutes and some inspiration, I made an extra-speedy version without the grill. P.S.- I’m a big fan of cooking with what you’ve got on hand, and making do with the time you have, hence the use of feta and no grill 😉 Ingredients: 2 ears …
Healthy Summertime Kids 2
Healthy Summertime Kids: Get that garden started! Cooking is a great way for kids to play with their food and increase their exposure and likelihood of eating well. All school-year long I hear the excuse “I don’t have time to cook”…..No, not only from adults, but from children! My response? Make time! It is especially easier to …
Healthy Summertime Kids 1
Healthy Summertime Kids: Get that garden started! Looking for summertime activities for kids? We’ve got some, which are not only fun and educational, but also will build healthy habits for everyone involved! Gardening Growing plants is a favorite among children–they love watching the plants change from week to week. It is educational and can help …
Sensory Overload for Children on the Spectrum
Can you imagine living with Sensory Processing Disorder (SPD)? Every part of life is a challenge. Now picture a child with sensory overload at mealtime. Not only are there different noises, different colors and types of foods, but SMELLS and TEXTURES of foods. It’s enough to cause many children to gag, vomit, and have total …
Coconut Pineapple Cauliflower Fried "Rice"
I’ve been meaning to post this recipe for a while, it is just SO good. I use chopped cauliflower in place of rice, so this dish is a cruciferous powerhouse! You’ll need: 1 tbsp coconut oil 1 red onion, sliced into thin wedges 1 clove garlic, minced 1 head raw cauliflower, finely chopped 2 Tbsp …
School Day Lunches & Snacks
Lunch & Snack Nutrition At School Imagine taking a math test on an empty stomach? How about when you aren’t feeling well? Meals at school can make or break your child’s functionality. Think about balanced meals that will “stick to your ribs” (as my mom would say!). The object is to provide brain fuel in …
School Day Breakfasts
Easy & Healthy Breakfasts on School Days Balanced breakfasts help improve functionality, energy levels, and concentration. Since most breakfasts are loaded with sugar and lacking in protein, your child may see some drastic results with a better breakfast. Fruit and veggie smoothies: Quick to drink! Mix with nut or seed butters for protein, Greek yogurt …