Low FODMAP Snacks and Kitchen Staples

Finding low FODMAP snacks and pantry items can be maddening! Most pre-made items include garlic, onion, honey, fructose, or other hidden FODMAPS. I’m here to connect you to those hard-to-find Low FODMAP snacks and staples!

Discover Low FODMAP Snacks and Staples

What are FODMAPS?

FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” FODMAPs are a group of carbohydrates that are often poorly digested in the intestine and when fermented by bacteria that live in the gut, can cause a host of digestive issues. Continue reading

Turkey Un-Sandwiches {Low Carb, Gluten Free}

Who needs bread! My turkey un-sandwich is packed with all the delicious flavors of your favorite hero and none of the carbs! Gluten and dairy free.

Greek Turkey Wrap Low Carb

Most popular lunch? Sandwich. Hmmm… that’s a challenge if you’re trying to lose weight or have a sensitivity to gluten. Before you pack another salad or choke down a can of tuna, think beyond the bun! The stuff inside a sandwich is the real rock star, so let’s eat that stuff! Continue reading

SIBO SOS Summit Takeaways

I’ve suffered from Small Intestine Bacterial Overgrowth (SIBO) for 10 years; I talk about it here. For 9 of those 10 years, I had no diagnosis and no healing plan. I tried more ill-informed treatments that you can shake a stick at, many of them making my condition worse. Basically, I spiraled the drain for 9 years. I lost hope.

My SIBO SOS Experience

My bloating was blamed on everything from uterine fibroids to dead nerve endings in my colon. I became so frustrated that I’d go for YEARS without even trying to treat my unnamed illness. I’d turned over every stone, or so I believed. For the love, I can’t live off of chicken for the rest of my life. Continue reading

SIBO Resources and Links {IBS, Diets, Research, Treatment Options}

Help, I feel lost! I have SIBO and I don’t know where to turn?!? I get it! I’ve been living with SIBO since 2007, I’m quite ready for these squatters to move out. My adventure started well before the notion of SIBO was mainstream (let’s be honest, it’s still not!). I learned to become my own Health Detective and you can too. I’ll share my SIBO resources and links with you! You can watch my story here.

SIBO Resources

SIBOSmall Intestine Bacterial Overgrowth. 

Continue reading

Strawberry Banana Breakfast Smoothie Bowl

Strawberries and bananas blended to frozen perfection topped with fresh fruit, granola, slivered almonds, and coconut (or any toppings you love). Strawberry Banana Breakfast Smoothie Bowl is all sorts of delish.

Strawberry Banana Breakfast Smoothie Bowl

Strawberry Banana Breakfast Smoothie Bowl

During the summer I love a cold breakfast. Cereal and yogurt, my old breakfast staples, are no longer an option because I’ve given up dairy and grains while I work to heal my gut. One magical morning, while scanning Pinterest, I discovered the notion of Smoothie Breakfast Bowls – MIND BLOWN! It’s no secret I love a smoothie, heck I spent 13 years helping clients make every possible frozen concoction imaginable. Why have I never made a smoothie bowl?!?

Smoothie bowls are the best of both worlds. I love frozen drinks but I prefer to EAT my breakfast. I’m one of those people who never feel full until I’ve actually chewed my food. Making a bowl lets me have my smoothie and eat it too;) Continue reading

Slow Cooker Italian Chicken with Potatoes and Carrots

Chicken breast cooked low and slow with carrots, potatoes, and Italian seasonings. Delicious, simple, one and done meal. Slow cooker chicken will quickly become your weekly staple.

Crisp-tender potatoes, perfectly seasoned carrots, and just the right blend of Italian seasonings take ho-hum chicken to a new level! This recipe cooks on low for 8 hours, just turn on the slow cooker when you leave for work and come home to ready-to-eat dinner. You could add a side salad if you’re feeling fancy pants. Continue reading

Peanut Butter Cup Keto Bombs {Low Carb Energy Bites}

Chocolate Peanut Butter Cups! These keto bombs are loaded with healthy fat and make the perfect treat for low-carbers and other I-want-to-eat-better types:)

Peanut Butter Cup Keto Bomb

Peanut Butter Meets Chocolate In My Low Carb Dreams!

Who doesn’t love peanut butter cups? BONUS: These peanut butter cups have only 3 grams of sugar, while magically tasting super sweet!

Chocolate Peanut Butter Keto Bombs

What are Bombs? You’ve likely heard these called keto bombs, fat bombs,  low carb treats, or energy bites. They are most commonly used by those following a ketogenic diet, eating low carb, or watching their sugar intake. The secret is in the macro nutrients. Lean in and I’ll tell you the insider tips… lean closer… Ok, these bombs are made with coconut oil and peanut butter. They are high in good fat, have some protein, and virtually no carbs. Traditional peanut butter cups are the exact opposite. By flipping the ingredients upside down you get a low sugar treat that doesn’t raise your blood sugar levels or kick up cravings. The high-fat content creates optimal satisfaction, making it easy to stay on your plan. Continue reading