What are the causes of IBS? 

Although the exact cause of IBS is unknown, there are multiple factors that may be contributing to the changes in gut function:

  • Abnormal gut motility: the way the muscles in the gut contract to move food along
  • Gut hypersensitivity: the nerves in the intestines seem to experience higher sensitivity to pain
  • Dysfunction in the brain-gut connection: the communication pathway linking your gut and your brain

 

What are the symptoms of IBS?

Although IBS is not life-threatening, the recurrent abdominal pain and discomfort that it causes can have a significant impact on quality of life. Common symptoms may include:

  • Abdominal pain or cramping  
  • Bloating 
  • Gas
  • Mucus present in the stools
  • Irregular bowel patterns: Constipation, diarrhea or alternating periods between both

How do I treat IBS?

Since there is no cure for IBS, the treatment relies on the management of your symptoms, which are aggravated by certain triggers: infection, inflammation, stress, diet, medications and hormones. 

To help manage symptoms, you and your dietitian will begin by identifying potential trigger is behaviour and eating habits, i.e. how you eat). If no improvement is seen, we will tackle what you eat using Low-fodmap elimination diet, until symptoms resolve, with the help of a Motive Nutrition Dietitian.

 

  • This butternut squash pasta bake is just next level ๐Ÿ˜ญ Creamy squash, cheesy spinach, crispy crumb topping...delish! Recipe is on the blog. ||
La recette pour ce plat de pรขtes au four ร  la courge butternut est maintenant sur le blogue...et ร  essayer absolument. 
Photo: @valiegb
  • You know what to do ๐Ÿ™Œ๐Ÿผ Drinking more water, eating more plants, cooking from scratch, listening to your body and learning to discern hunger from habit....these are small steps that make a big difference.

These habits are simple, but they require planning, consistency and require rewiring our brains to form new habits. Which is hard.

And when things are hard, itโ€™s natural to want to delay them. So we look for holy grails. For lottery tickets. But let me save you some time.๐Ÿ‘‹๐Ÿป Every time you delay making healthy change because your hunt for perfection gets in the way you lose the magic of compound interest on your health. No matter how small the habit you can contribute, start early and commit daily. 
The holidays are coming up. But thereโ€™s nothing that needs to start in Jan that canโ€™t start today. Okay?๐Ÿ’ƒ๐Ÿป
  • Tag a muffin lover ๐Ÿ’• These Apple & Carrot Morning Muffins are hearty and de-lish.

The addition of almond flour keeps these muffins tender while giving them an extra kick of healthy fat and fibre, perfect for busy mornings. 
Recipe link in bio. Photo: @valiegb
  • Can meal prep be unhealthy? 
Yep, you read that right. As with all behiavours, itโ€™s important to stay mindful of falling to extremes. This includes healthy practices like meal prep. ๐Ÿฅ—

On the one hand, meal prep is a wonderful way to alleviate the stress of weeknight dinners. On the other hand, it can become yet another way to exert extreme control over the diet, leaving someone very anxious should they not have the time.๐Ÿ˜ž Iโ€™ve always believed that the key to health is in home cooking. Meal prep should be used not to avoid the cooking process during the week altogether, but to make it quicker and more enjoyable. Chefs spend time prepping before a service not to avoid cooking, but to be able to put together a meal efficiently and mindfully focus on flavours.

As you prep this weekend, remember to leave yourself room to mix and match and to improvise and have some fun in the kitchen ๐Ÿ’ƒ๐Ÿป
  • Chickpea, Egg & Avo Salad ๐Ÿฅ— (Psst...hit SAVE so you can make it at your next meal prep)! In case you missed it, here are the deets on this weekโ€™s recipe ๐Ÿ™Œ๐Ÿผ For the dressing:
1 teaspoon Dijon mustard
1 teaspoon whole grain mustard
1 teaspoon honey
1 scallion, minced
1/2 lemon, juiced
2 tablespoons flat leaf parsley, chopped
1 tablespoon fresh dill, chopped
1/4 teaspoon kosher salt and pepper
1/4 cup extra-virgin olive oil

For the salad:
4 eggs
1 can or jar (398mL) chickpeas, rinsed and drained
2 avocados, diced
1 cup grape tomatoes, sliced
1 green onion, sliced
1/2 cup roasted bell peppers, diced
4 cups chopped lettuce such as Romaine or Frisee
Instructions

Place all the ingredients for the dressing in a small bowl. Whisk to combine and set aside.
Place the eggs in a small saucepan and cover with cold water. Place over high heat, cover and bring to a boil. Once boiling, remove from the heat and let sit 12 minutes. Rinse the eggs under cold water, peel and set aside.
Family-style option: In a large bowl, combine all the ingredients for the salad, including eggs, chickpeas, avocado, tomato, onion, roasted peppers and lettuce. Add the salad dressing, toss and serve.
Make-ahead lunch option: If preparing this recipe in advance, layer the salad ingredients in a container, with the dressing on the side. When ready to eat, simply drizzle the dressing, toss and enjoy.

For the printable-version, go to the link in bio or to: www.motivenutrition.com ๐Ÿฅ‘