Hey Reader, I wanted to chat with you about carbohydrate timing for athletes who have a sensitive stomach. Carbohydrates are a vital fuel source for workouts, but knowing when to consume them and which carbohydrates will sit well during training can make a big difference in managing symptoms while maximizing energy and performance. Key Benefits of Carb Timing for IBS or those with sensitive digestion: ● Enhanced Performance: Eating the right carbs before exercise can boost glycogen stores,...
about 2 months ago • 2 min read
Reader, Making easy lunch meals with IBS can be challenging, but with a bit of planning, you can enjoy delicious meals that avoid symptom flare ups. Here are some IBS-friendly lunch ideas and creative ways to make your salads more exciting! IBS-Friendly Lunch Meals 1. Turkey and Spinach Wrap Use a gluten-free wrap or a large lettuce leaf Fill it with lean turkey slices, fresh spinach, cucumber, and a drizzle of low-FODMAP dressing such as a simple lemon vinaigrette. Add some grated carrots...
3 months ago • 1 min read
Reader, Determining which foods and serving sizes trigger your personal IBS symptoms is a long and grueling process. Monash University has been a great resource that I often recommend to many of my clients to help them throughout this process. Monash University’s serving size recommendations are based on extensive research and testing. Foods are categorized based on their FODMAP content, which includes oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are...
4 months ago • 2 min read
Summer Supplementing: Magnesium, Zinc, and Potassium As we enter this transitional period of the end of spring and beginning of summer it's essential to adjust your habits to meet the demands of warmer weather. Here are some essential supplements I often recommend to clients to consider adding to their routine for optimal health: Magnesium: Ease Muscle Cramps and Promote Relaxation Magnesium is a crucial mineral involved in over 300 biochemical reactions in the body, including muscle and...
5 months ago • 1 min read
Hey Reader, As the weather in Nashville begins to warm up, farmers markets across the city open offering a variety of fresh fruits, vegetables, local products, and events. Here's a guide to Nashville farmers markets' open dates and why buying local can be beneficial for your family and the community. Nashville Farmers Markets Open Dates: All are (May through October) except the Nashville Farmers’ Market Nashville Farmers' Market: Open daily, but hours vary. Outdoor farm sheds typically open...
6 months ago • 1 min read
Hey Reader, I often get the question, am I able to have artificial sweetners? As an alternative to sugar, artificial sweeteners are becoming more and more popular among those trying to cut back on calories. However, artificial sweeteners can be a double-edged sword on people who have Irritable Bowel Syndrome. Although artificial sweeteners are typically regarded as safe to use, some people may find that they worsen their IBS symptoms. As high-FODMAP meals, certain artificial sweeteners,...
7 months ago • 1 min read
Reader, Are you tired of battling digestive discomfort and searching for effective relief? If so, you're not alone. Many individuals with fructan intolerance or irritable bowel syndrome (IBS) find relief through the Low FODMAP diet. FODMAPs are fermentable carbohydrates found in many foods, including fructans. For those sensitive to fructans, consuming high-fructan foods like onion, garlic, brussel sprouts, grapefruit, and certain grains can trigger uncomfortable symptoms such as bloating,...
8 months ago • 1 min read
Hey Reader, Traveling with IBS can be challenging, your trip shouldn’t revolve around your condition! With some planning and preparation, you can still enjoy your trip without letting your symptoms get in the way. Here are some tips to help make your travels more comfortable and enjoyable! Plan ahead Before you leave for your trip, research the places you will be visiting and familiarize yourself with the local cuisine. Look for restaurants or grocery stores that offer options that are gentle...
8 months ago • 1 min read
Hey Reader, Are you tired of the discomfort and unpredictability that comes with Irritable Bowel Syndrome (IBS)? I hear you, and I am here to help! Introducing our latest blog post that delves deep into managing IBS with the Low FODMAP Diet. Say goodbye to the days of uncertainty and hello to a happier gut! Our comprehensive guide covers everything you need to know about FODMAPs, understanding triggers, and crafting a personalized meal plan tailored to your needs. Whether you're newly...
8 months ago • 1 min read