Tag Archives: Food

Lets Talk Fodmap’s!

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The low Fodmap eating plan is gaining popularity very quickly, and for good reason.
It seems like every second person has IBS or IBS symptoms these days and unfortunately medical practitioners cant “fix” the problem altogether, they can however help give you advice or medication that can help ease the symptoms.

I had IBS every single day for four years before I asked for medical help. I am still embarrassed that I waited that long but research has shown that the majority of sufferers wait a similar amount of time before seeking help.
If your symptoms are occurring for a prolonged period of time, seek medical advice because when your bowels aren’t working correctly, a lot of nutrition can be lost along with a lot of other medical concerns.

I was introduced to the Low Fodmap Diet roughly about one year ago and it has taken up to now to get into a habit of eating this way but I can tell you that this has helped more than anything I have tried in the past.
The thing I struggled with when changing my diet to eating low Fodmap foods was that some healthy “superfoods” I was eating daily was actually causing my body more harm than good. I eat a large amount of plant based meals and I am a huge health lover so when I was told to give up kale, broccoli, MANGOS!, apples ect. I thought this sounded extremely unhealthy at the time.
But I can’t stress enough that everyone’s body is completely different and no one diet is healthy for every individual. Take sesame seeds for example; One of the highest sources of calcium and contains amazing healthy fats to feed to brain and body but at the same time someone can have a life threatening allergic reaction to sesame seeds.

So what are Fodmaps?

The complex version is Fermentable Oligo-saccharides, Disaccharides And Polyols which fall under a group of carbohydrates.
Foods that contain these properties can be poorly absorbed in the small intestine which then ferments in the gut and causes bacteria and gas.

Below is an image of some that are safe on a Low Fodmap Diet and foods that you should avoid.

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I highly recommend this diet for IBS suffers, it has helped so many people be able to live comfortably with IBS.
As always I would love to know your thoughts on this eating plan.

Lisa x

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Consuming Chemical Cocktails

At one point I was eating so many toxins and chemicals, I’m sure that if you were to put an open flame near me I would have caught a light.

I have always known that the additives in food and drinks are dangerous but through my illness I chose to listen to the photo-shopped girl in the advert promoting a product with a promise of losing weight which then led you to be as happy as she looked.

When I started noticing my hands shaking and being short of breath I asked one of the models I was doing the makeup for whether she ever worried about the chemicals and artificial sweeteners she consumed in order to stay slim. She looked at me, laughed and said “You have to be realistic. No-one sees your insides; no-one gets a promotion by having a good lung”.

Yes, probably the worst advice ever given, but she said it with such confidence that made me think I was being stupid worrying about the negatives of the chemicals.  So I talked myself into thinking I was doing myself a favour by eating these “diet” foods.

I remember at one point my hands were shaking so much I was convinced I was getting Parkinson’s. Karma for all the times I felt impatient when my pop was slow because he struggled with the disease.

I was getting heart palpitations more and more frequently.  I was anxious, irritated, depressed and my skin was in such a bad state I could have been mistaken for a giant pimple.

One night after I finished my 99% fat and sugar free hot chocolate, I started to get short of breath so I forced myself to read all the chemicals I was consuming and research all of them. There were a lot.

All of the symptoms that I was showing were on the computer screen. I could no longer talk myself into believing it was karma. Depression was labelled as a symptom in nearly every single chemical I was consuming and as I said before, there were a lot!

It has been months since I have had any chemicals at all and I can’t explain how different I feel physically and mentally.

This is why I am so passionate about the lifestyle I now choose to live because without all of these chemicals I am also living without all of the dangerous symptoms I was experiencing.

What upsets me is how hard it is to find foods without these chemicals. Most of my food can be bought at a fruit and veg store but for others who purchase processed foods it’s a nightmare to find anything without harmful toxins.

Nutritionists and well-known dieticians advertise “health “bars for people who don’t have time to research what goes into their food.  Yet the products they’re promoting are full of harmful additives that contradict everything these people once advised their clients and readers prior to their hefty pay cheque.

Although it may be more time consuming at the start, it is worth reading the ingredients that go into your foods. Don’t buy anything that has any numbers or words you aren’t familiar with.

It may be as simple as switching brands once you’re aware of what brands don’t have any chemicals, preservatives and additives in them.

Allergies, skin irritations, insomnia, mood changes and depression are only a few of the symptoms that these nasties are causing you to live with; there are hundreds of other health hazards that come along with foods that contain toxins.

So the advice of not getting a promotion by having a good lung couldn’t be further from the truth. When you are healthy on the inside it reflects how you look and feel on the outside. Our brain can function better in order to work and enjoy our authentic life we are meant to live.

Lisa

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Ironing Out Inhibitors

Iron is such an important mineral that needs to be a priority in everyone’s diet regardless of what diet or lifestyle you follow. If you have a deficiency (anemia) in iron then you can count on feeling fatigue, mental decline, paleness and a decrease in your immunity, which can lead to many more health problems.

Iron can be toxic and even deadly if you overdose so I can’t stress enough how important it is not to self medicate and buy iron supplements. Always consult a doctor first.

My last post was about the assumptions that go with the word “vegan” and being anemic is just one of them.
When I was in High school I suffered from anemia and this is when I ate animal based products.
Now that I am well educated on iron and how your body absorbs it, I have perfect iron levels and have been known to show anyone my blood test results who is willing to let me brag over them.

There are two types of iron: heme Iron (found in animal foods) and nonheme Iron (found in plant-based foods).

Heme iron is better absorbed by the body than nonheme iron sources but that doesn’t mean just because you don’t include animal based foods in your diet that you are doomed to be anaemic. If you are aware and create a dish that includes foods that help the absorption of iron whilst removing the foods that inhibit iron absorption, you can easily get the same amount of iron or if not more than a dish that is rich in heme iron.

Vitamin C is iron’s best friend; including foods that are rich in vitamin C will ensure better iron absorption. This can be as simple as squeezing the juice of a fresh lemon over your meal, adding some red capsicum to your salad or my favourite: sprinkling goji berries onto your wholegrain breakfast.

Calcium and caffeine are irons enemies, so your morning coffee or tea isn’t doing you any favours to your iron-rich wholegrain toast. Sorry.

Now being a former caffeine addict I completely understand that it would seem impossible to give up your morning coffee so the good news is that you don’t have to!
Just make sure you have your coffee at least 2 hours before or after a meal to ensure it doesn’t affect your iron absorption.

Wholegrains, beans, lentils, nuts, soy* and certain vegetables are all sources of iron.

There is a reason why you should always soak your grains, beans and nuts before cooking and eating them and that’s because these wholesome foods contain phytic acid (phytates).

Phytic acid doesn’t just reduce the absorption of iron but it reduces the absorption other minerals as well, such as calcium, zinc, and magnesium.

I used to roll my eyes and say “it can’t make that much of a difference”, but it makes a huge difference (50%-100%) and it does matter, so get in the habit of soaking because it will benefit you greatly.

Soaking your grains, nuts and beans should be in water that is at a warm room temperature for 12-18 hours for the best results in removing phytic acid. I start soaking before I go to bed and by the next evening they are ready to use for dinner. Soaking also helps reduce cooking time which is perfect because I have no patience time to wait around.

Soy is extremely high in phytic acid so although you marvel over the nutrition index of the beneficial minerals, be aware that this is doing very little because the phytic acid binds to the minerals to keep you from digesting them.
Once again that doesn’t mean you have to say goodbye to your favourite tofu dishes but just be mindful and try to limit your intake.

So if you ensure that you soak your grains, beans, lentils and nuts add vitamin C and remove calcium and caffeine from an iron rich meal you will be well on your way to getting that perfect blood test.

What is your favourite iron rich meal?

Lisa

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