How does the low-FODMAP diet work?

Firstly, the low-FODMAP diet is a temporary therapeutic solution. It begins with a complete FODMAP restriction for 4-6 weeks after an overview of the diet with your dietitian. At your next follow-up, you and your dietitian will review your adherence to the diet, current symptoms, and begin a controlled reintroduction of FODMAPs over 5 weeks to determine your FODMAP tolerance level. Following the reintroduction phase, you will be able to enjoy a variety of nutritionally adequate foods, restore your healthy gut bacteria, and improve your diet-related quality of life.

  • MINDFUL PRODUCE CARE
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This morning was our first trip to the market. 💕 We headed out early to avoid any crowds and boy did it feel good to get some beautiful local produce.
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When I got back, I spent  some time caring for my finds. This is SUCH an essential step. .
When I’m in a rush and just put my grocery haul in the fridge I always regret it. For one, the produce doesn’t last half as long and second, it’s hard to keep track of what you have when it isn’t properly stored.
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Here’s what I did:
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🍓 Packed berries (unwashed) into clear containers. .
🥒 Wrapped and stored cucumbers/scallions/fennel that will use in salads during week
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🥔 Washed and trimmed radish .
🥬 Washed and stored lettuce and cooked some greens.
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🌸 Placed asparagus in some shallow water for use early this week.
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🍅 Gave tomatoes breathing room (they like space and to be at room temp 😎)
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Doing this takes some time but it just shows a certain RESPECT for the food you brought home and have had the PRIVILEGE to have access to. .
The mindful eating experience starts HERE you know? It’s not just about chewing your food. It’s about creating an enriched eating experience that helps yield MAX satisfaction.
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And trust me, when you spend 20 minutes washing and storing your produce, it starts to earn your respect 😅
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Have you headed to the market yet?! 🍓
  • I’ve been busy cooking... a baby! Surprise! 😊
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We’re all SO excited for our new addition, although Camila didn’t seem too fond of the balloon pop 🙈
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Already more than halfway through this pandemic pregnancy, which has been a surreal experience and made me more grateful than ever for family.  I can’t wait to share more in the coming months 💙 .
Anyone else expecting in 2020?! #partyof4
  • Listen. Learn. Educate. Do better.
#blackouttuesday #amplifymelanatedvoices
  • Berry Crumble Bars 🍓 Perfect rainy day recipe!
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Got frozen berries in the freezer? Then I’m pretty sure you have everything else you need to put these together. 💕
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INGREDIENTS
3 cups mixed berries of choice, fresh or frozen (thawed)
1/3 cup organic cane sugar
1 tablespoon cornstarch
CRUMBLE
1 cup rolled oats
1 cup whole spelt flour
2 tablespoons ground flax
1/2 teaspoon cinnamon
1/2 teaspoon baking powder
1/4 tsp salt
1/2 cup organic cane sugar
1/2 cup melted unsalted butter or melted coconut oil
INSTRUCTIONS
Preheat the oven to 350 degrees Fahrenheit. Grease and line an 8x8" pan with parchment paper.
In a bowl, combine the berries, sugar, cornstarch and set aside.
In a large bowl, place the oats, flour, chia, cinnamon, baking powder, salt and sugar and stir to combine.
Add the melted butter and mix until the mixture comes together. It should stick between your fingers when pinched.
Divide the crumble mixture in half.
Pour half of the crumble into the bottom of the prepared pan. Press very firmly to form one even layer.
Pour the fruit mixture on top and spread evenly.
Top the fruit with the remaining crumble, patting it gently to form an even layer.
Place into the preheated oven and bake for 50-55 minutes, until golden brown.
Let cool completely before cutting into bars. Serve warm with a dollop of yogurt.
  • Eat Your Veggies 🌶 .
You’ve heard it before, but are you doing it? .
At @motivenutrition we tell our clients to build 3x3 meals, and one of the components in this framework is colour 🌈 . This means eating 3 different coloured plant foods in every meal.
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Might sound tough at first, but when you bring humble vegetables into the mix...it’s not that hard!
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Sure, when we talk vegetables you may think of kale and cabbage and other all-stars, but don’t forget about the humble guys 😊.
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My current 3 colour combo: Bell peppers, onions and mushrooms. (Red, yellow and white). Toss in some fresh herbs at the end and you’ve got a DELICIOUS veggie combo that’s amazing in wraps, omelets, or as a side. 😍
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What’s YOUR fave veggie combo? 👇🏼