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Hi.

Welcome to my blog. Belly Gone Bad was started as a result of my own personal struggles with too many bad belly days with IBS and SIBO. My intention is to provide evidenced based and current nutrition recommendations for those seeking improved digestive health.

Specialties

  • Irritable bowel syndrome (IBS)
  • Completed the Monash University RDN training for the Low FODMAP Diet for Irritable Bowel Syndrome
  • Small intestinal bacterial overgrowth (SIBO)
  • Inflammatory bowel disease (Crohn’s disease, Ulcerative colitis)
  • Bariatric/Metabolic Surgery
  • Lactose intolerance
  • Enteral nutrition (tube feedings)

Breakfast Ideas

 

Skipping breakfast is not a good idea for many reasons. It sets us up to overeat later in the day, by increasing the likelihood of making less healthy food choices because we are too hungry.

  1. Eating breakfast helps to set the circadian rhythm of your gut hormones, which can help regulate appetite.

  2. Often, meal skipping makes blood sugars more erratic, causing energy highs and low.

  3. You will lose the metabolic advantage of thermogenesis (the energy boost required to metabolize your food) which can cause your metabolism to be slower.

  4. Coffee is NOT breakfast. Caffeine can be an appetite suppressant for some, making meal skipping easier.

Here is a list of my favorite go to EASY breakfast choices that contain the THREE key important nutrients that should be included in every meal; protein, healthy fat, and whole food based fiber.

Overnight Oats

•             1/3 cup rolled oats

•             1/2 cup unsweetened almond  milk

•             1/3 cup plain Green Valley lactose free yogurt

•             1/2 cup blueberries

•             1 tablespoon chia seeds

•             Dash of cinnamon

•             1-2 tablespoons chopped walnuts or 1 tablespoon peanut butter.

Mix together in a mason jar, bowl, or cup overnight. Serve with a teaspoon of maple syrup to sweeten if desired.

Oatmeal & Egg

•             1/3 cup rolled oats

•             2/3 cup water, milk, or unsweetened almond  milk

•             1/2 cup blueberries or 1/3 ripe banana

•             1-2 tablespoons flax or chia seeds.

•             Dash of cinnamon

•             1 egg (hard boiled or cooked as desired with up to 1 teaspoon of olive oil or butter)

Cook oats and liquid of choice over stove top or in microwave. Add berries and seeds to cooked oatmeal. Serve egg on the side.

 

Low FODMAP Smoothie

•             1/2 to 1 cup unsweetened almond, lactose free milk

•             1/2 cup spinach

•             1/2 cup strawberries or blueberries (fresh or frozen)

•             1 tablespoon peanut butter or 1-2 tablespoons flax or chia seeds 

•             1/2 cup ice if fruit is fresh

Possible add ins include a pinch of cinnamon, nutmeg, fresh lemon juice, apple cider vinegar, vanilla extract, ginger, and/or turmeric.

Add liquid first to blended, next fruit, healthy fats, and then greens. Blend until smooth.

Quick option

•             Hard boiled egg,  1 small unripe banana, 1-2 tablespoons peanut butter

 

 

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