I get asked a lot by my clients, who I work with on a Low FODMAP diet for managing symptoms of IBS and SIBO, about what snacks they can eat. Being on a restrictive diet can seem daunting and also very limiting, but I assure you that your taste buds can be happy campers and your health will thrive on the low FODMAP diet.

So you might also be asking, what the heck is a FODMAP?! FODMAPS is an acronym for: Fermentable Oligo-, Di-, and Monosaccharides And Polyols.  Still confused?  The common thread are short-chain carbohydrates that attract water and don't absorb well in your small intestine, instead heading to your colon, where bacteria have a field day quickly fermenting them. Symptoms of FODMAP intolerance include burping, bloating, constipation, diarrhea, and flatulence: very similar to what occurs with IBS. A research team at Monash University in Melbourne, Australia, created the low-FODMAP diet, which eliminates frequent food offenders that contribute to or exacerbate IBS and other gut problems. 

What the FODMAP diet does contain are processed sugars and flours, which if you are committed to eating only whole and natural ingredients can pose a challenge.  Which is why I am here to help! You can snack and eat your way through the FODMAP diet knowing you are getting the most nutrition dense foods for proper energy and satiation. 

Alright, let's get down to the goods. Here are some scrumptious snacks to satisfy your hunger between meals. Links provided for brands that I like and are low FODMAP friendly. 

- Celery sticks with sunflower seed butter (TJs has an excellent unsweetened one and I also like Sunbutter)

- Peeled and sliced cucumbers or these crackers dipped in kite hill chive cream cheese 

- Cooked sweet potato peeled + sliced into rounds, topped or dipped in smooshed avocado (1/8 avocado is recommended for low FODMAP, but can increased based on reintroduction testing)

- Blanched asparagus or melon (after testing) wrapped in prosciutto, I like this brand 

- A hard boiled egg or two, the easiest snack!

- A smoothie! I recommend a mix of almond milk, frozen berries (not blackberries), spinach, zucchini, avocado and hemp/flax/chia seeds. I also like  this one which is fruit free! 

- Brown rice cakes with nut or seed butter and 1/2 banana or sliced strawberries

- Lactose free yogurt with berries - I like kite hill yogurt and green valley lactose free yogurt

- GoMacro Peanut Butter Bar (Protein Replenishment in blue packaging). 

I work with clients who have IBS and offer a 30-day program to help eliminate, reintroduce and maintain.  These snacks are safe for the Maintenance part of a lowFODMAP diet. If you would like to work with me to help manage and eliminate IBS contact me by clicking HERE. 

REMEMBER: Each person's triggers are unique, so we work together to assess your tolerance to certain ingredients or products. We also work together on timing for how long to stick with the Low FODMAP diet. Each individual is different, and being on a restrictive diet isn’t only difficult for a long period of time, but can also alter your micro biome and gut bacteria. The timing of reintroductions to come off of the Low FODMAP diet is such as important as the elimination.

Curious how to make more healthy food swaps? Check out My Healthy Food Swap Guide, and get a worksheet to determine your own once you start to make reintroductions into your diet.

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The most common question I get from those who have completed my 10-Day Balanced Gut Rest is how can they continue to feel great? What are some daily detox rituals that can be incorporated into their daily life? Good news - I am here to answer both of these questions with my list of 10 Daily Detox Rituals that are easy to add into your routine. 

Although I practice detoxification every six months by doing my gut reset, I also incorporate these every day practices.  Maintaining a healthy weight, clear skin, good digestion, increased energy, mental focus and a balanced and happy mood can be managed through diet and taking care of your body every day.  There is no quick fix to health, it is a practice of daily rituals and habits for improved health to last a lifetime. Your kidneys and liver are doing the work every day to detoxify your body, and these daily rituals will help to get the job done right. You don't have to incorporate all ten, but just start with one or two of the rituals below and see how these makes you feel. 

10 DAILY DETOX RITUALS

1. Drink warm lemon water
Drinking a glass of hot or warm lemon water first thing in the morning upon waking will help to flush the digestive system and rehydrate your body. 
2. Apple Cider Vinegar
Adding this wonder tonic to your water prior to eating meals (just 1-2 teaspoons) will help with digestion and the breakdown of food.  ACV also alkalizes your body, helps to break up mucus and cleanses the lymph nodes. 
3. Drink Cleansing Teas
Dandelion, licorice, slippery elm, chamomile and ginger teas all aid in detoxification. 
4. Eat More Fiber
Eating foods that are high in fiber - vegetables, flax seeds, oatmeal, berries, beans and nuts for example - help to keep you regular. 
5. Sweat, Sauna + Hot Yoga
Sweating is one of the best ways to release toxins.  If you have never tried an infrared sauna, I highly recommend them! Infrared saunas assist in removing heavy metal toxins stored in fat tissues.
6. Dry Skin Brushing
You can buy a dry skin brush (sounds weird I know, but it's actually awesome) on Amazon or at Whole Foods.  Dry skin brushing activates the lymphatic system, stimulates blood circulation, and enhances toxin elimination through our body’s largest organ — the skin! The act of dry skin brushing is really great for beating dry skin during winter month's too.
7. Tongue Scraping
Cleans the tongue of accumulated bacteria and debris from the night before.  This is an Ayurvedic practice that is excellent for everyday detoxing. 
8. Hydrotherapy
Hydrotherapy is the practice of alternating between hot and cold water in the shower - 2 minutes warm and then 30 seconds cold. This decreases inflammation, removes wastes from tissues, and stimulates circulation.
9. Epsom Salt Bath
Draws out toxins, eases stress, improves sleep.  Feels amazing after working out when your muscles are sore.
10. Eat Vegetables with every meal. 
Incorporating vegetables with every meal is the most efficient way to keep energy up, digestion working, weight off and glowing skin.  For example, sneak vegetables into your breakfast in a smoothie or with spinach in your eggs. 
 

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If any of you follow me on Instagram, you know I love me some tuna salad. My usual go to is tuna mixed with yogurt, capers, parsley and salt and pepper over a bed of romaine lettuce with avocado and these crackers for lunch.  But what about tuna for dinner? Tonight it was time for me to diversify. I came up with this warm, lemony and perfect pasta dish.  I call this the "super quick came home from work late and don't feel like cooking" dish. 

THE SKINNY ON TUNA
I am so thankful for amazing brands like Wild Planet Foods and Safe Catch Foods  that follow the sustainable seafood program. About 10 years ago, canned tuna used to be frowned upon for it's high mercury content and unsafe fishing  practices, but now you can enjoy tuna without the health or environmental worries. Tuna is not only an amazing source of protein but also a convenient addition to a nutritious lunch or dinner

DON'T FEAR GLUTEN
I have to admit that it's been a while since I have eaten pasta with GLUTEN. My on and off struggle with candida keeps me away but when I can enjoy it I get the good stuff like this brand that I used to make this dish.  The only ingredients are flour and water. Just what it should be.  And not enriched flour, but whole durum wheat flour made here locally in the Bay Area.  If you don't have candida, celiac disease or a wheat allergy or intolerance then please EAT GOOD GLUTEN. We get our energy and proper brain function from glucose, and when we eat gluten in it's whole form (not processed white flour) with the fiber and wheat germ intact, this is converted to glucose for energy without elevated blood sugar levels. So again, EAT GLUTEN. 

LEMON ZEST IS THE BEST
But seriously, the ingredient that makes this dish is the lemon zest. I recently moved and lost my zester in the process.  Only recently getting one back into my kitchen.  Made me remember how much of a game changer lemon zest is. I love to use it in pasta dishes, grain dishes, baked goods and with tuna dishes. Yasssssss.

AND, THE RECIPE
Ok, let's get into the goods.  This dish took a whole 15 minutes to whip up. Perfect for those nights you come home tired from work and don't want to think about cooking or going to the grocery store.  Everything in this recipe was made from pantry staples and what I had on hand. 

INGREDIENTS:
8oz. pasta of choice (I used Baia Pasta or your favorite gluten-free pasta)

5oz. canned tuna (I like Wild Planet Foods or Safe Catch)

1 tablespoon capers

Zest and juice of 1/2 lemon

3 tablespoons olive oil 

1 garlic clove, chopped

1/2 cup cooked + chopped broccoli raab (or regular broccoli)

1/8 cup chopped parsley 

A pinch of crushed red pepper

Salt + pepper

METHOD:
Cool pasta according to package instructions. While pasta cooks chop garlic, chop cooked broccoli, chop parsley and zest lemon. Drain pasta and reserve 1/2 cup of water. Use the same pan, sauté garlic in 1 tablespoon olive oil with tuna for 4-5 minutes. Add cooked broccoli, crushed red pepper and capers stir for 30 second. Add reserved pasta water and bring to a boil, add cooked pasta. Stir until liquid is reduced and coats pasta. Remove from heat. Stir in parsley, lemon zest and juice, remaining olive oil, salt and pepper. Serve in two bowl and enjoy!!

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Do you ever have a craving so bad that you will go to great lengths to get it? My pancake craving was strong today and I was fresh out of my usual ingredients.  So I decided to get creative with what I had on hand, determined to make pancakes happen!

I am sure glad I did some experimenting to make these fluffy gems. I used oat flour as the base.  Made simply by blending whole rolled oats in my blender into a fine powder.  This is the best trick in the book when you are out of flour.  I always have oats on hand as one of my pantry staples. 

I had saved leftover pumpkin puree from when I made pumpkin bread earlier in the week that was sitting in my fridge and I also had one last banana sitting on the counter collecting brown spots. Combined with cashew milk I always keep in stock for smoothies, I now had my base for some pancakes, woo hoo!

The best part? You can combine all the ingredients in a blender and save yourself the mess from mixing bowls with the added bonus of a pour spout for mess-less pouring.

INGREDIENTS:
1 ripe banana, mashed

1/3 cup pumpkin purée

(banana + pumpkin should equal 1 cup)

1 tablespoon maple syrup

1/2 cup unsweetened almond or cashew milk

1 cup rolled oats (blended into flour)

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice

1 teaspoon baking soda

METHOD:
Combine all ingredients in a high speed blender. Pour pancake sized dollops into a greased pan (I used coconut oil) and cook for 2 minutes, flipping and cooking for another 2 minutes. Serve with maple syrup, yogurt, granola or any toppings of choice.  

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Think twice before you order your next green juice with added fruits.  Apples, pineapples, pears, orange… they may make your juice taste sweeter, and cut the taste of the veggies, but juicing removes the fiber and all of its benefits. So what does that actually mean? And are green juices good for you?

So the short answer is yes, green juices are great for you and provide the benefit of vitamins and nutrients from the vegetables for energy, good digestion and boost our immune system. What is not so good for you are green juices with added fruit.  Juices made with fruit are stripped of their fiber content, causing the sugar in fruits (fructose and glucose) to be absorbed faster into your system and therefore spike blood sugar levels.

Really this means that drinking fruit juice without the fiber, has the same impact on your system as eating white table sugar.

This is because fruit contains fructose, just as honey, maple syrup and white table sugar do. So, what’s the difference? FIBER. Fruit contains fiber, while other sources of sugar do not. When you eat fruit in its whole form, you get the benefits of the fiber – which helps to break down the sugars (fructose) for slower absorption.  Meaning, as your system digest fruit in its whole form it has to break down the fiber first, slowing the absorption of sugar into you blood.

Fruit contains both soluble and insoluble fiber.  Soluble fiber stabilizes blood sugar, slows absorption and reduces cholesterol. Your small intestine absorbs the nutrients and fructose for energy and the insoluble fiber drops down into your large intestine where it pushes waste through your digestive tract, making digestion quicker and helps with more regular bowel movements.

Here’s my advice, when buying your green juice keep it just veggies with no fruit.  Eat your fruit whole or blend it into a smoothie so you get the benefits of the fiber. Your health will thank you!

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Waffles are pretty much my favorite anytime food.  i could eat them For breakfast, lunch or dinner and also drizzled with yogurt, nut butter or maple syrup as a snack. For this recipe I used both almond and coconut flour, combined with coconut milk and shredded coconut to make these a delicious anytime treat packed with protein and healthy fats. 

I am always dreaming up new recipes and combinations for waffles.  I have to be honest that not everything I experiment with in my kitchen turns out perfect the first time.  There have been a lot of flops.  Thankfully I live with the best taste tester in the world who eats or drinks almost everything I gave him. ALMOST.

This recipe came out perfect with the first batch. The perfect coco-nutty flavor and texture. They are gluten-free, paleo and can be vegan by subbing for flax eggs (haven't tested). I topped them with a simple drizzle of coconut yogurt, but imagine that these would also be good with some pineapple slices for a tropical treat to help ease you into winter. 

COCONUT PALEO WAFFLES
(makes 3 waffles)

Ingredients: 
1.5 cups blanched almond flour, almond meal or combination of both
1 tablespoon coconut flour
1/2 teaspoon baking soda
2 tablespoons unsweetened shredded coconut
2 eggs, whisked
1/2 cup coconut milk, or cashew milk
1 teaspoon vanilla extract

Method:
Plug in your waffle iron.  Mix the wet and dry ingredients in separate bowls and then combine. Scoop batter onto waffle iron and cook for 4-6 minutes each.  ENJOY!!  

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Hi Everyone!

Welcome to the first addition of my weekly favorites. 

Fall and winter seasons are officially here... so long summer, tank tops and unfoggy coastlines! Hello rain/snow, fuzzy sweaters and the holidays!

If you haven't signed up for my newsletter yet, you can get these every Monday straight to your inbox. Stay up to date with a weekly wrap up on my favorite articles, products, recipes, books etc. 

Hope you enjoy. xx, Molly

1. Currently reading this book and I plan on reading this book next. 
2. Loving this article on fall cooking and currently eyeing this list as a result.
3. My favorite chocolate hands down, because it tastes more like fudge.
4. Currently loving this blog as well as this one. 
5. Can't have raw vegetables like kale in your smoothies because of your thyroid or digestion? Try these
6. Bought this and currently eyeing this recipe and also this one. 
7. I seriously can't read enough articles on gut health (nerd alert) and this article that breaks down the digestive system and how it works. 
8. My all time favorite recipe book and it's vegetarian. Plus her blog is worth a look or a long browse. 
9. Going here this weekend and then here. 
10. Replaced my old makeup with some paraben-free new makeup.

A question I get a lot from clients is how to add more protein to their diet. One good way to add protein to your diet is with protein powder, but with so many on the market today, how do you choose which one is best for you? 

The first step to choosing a protein powder that works for you is deciding if you want (1) a whey protein or (2) a vegan protein. 

(1) When choosing a whey-protein it is important to buy grass-fed whey. There are a lot of whey protein powders available, but the vast majority come from feedlot cattle fed with grains, often corn mash, a low nutrient waste product of ethanol manufacturing. Whey protein from  grass fed cows, by comparison, is higher in omega-3 fatty acids when compared to grain fed cattle and is free of pesticides and hormones.  

Whey protein is an excellent ingredient to add to smoothies, not just for all the beneficial amino acids, and other nutritional elements, but also because it naturally slows down digestion and minimizes blood sugar spikes for more stable energy levels. My favorite brands are Well Wisdom and Vital Whey.  

(2) When choosing a vegan protein powder the best types are hemp, brown rice, pea protein or a blend. The less ingredients the better.  You can find protein powders where the only ingredient simply is brown rice protein with nothing else, so you know you are steering clear of unhealthy additives and hidden sugar. 

My vegan favorite brands, in order from least to most sweet in taste are: 
Jarrow
Philosophie
Sun Warrior
Aloha

Also, this is my favorite for collagen peptides. This "powdered bone broth" is an excellent source of protein, 2 scoops gives you 14 grams of clean protein and all nine essential amino acids. 

I have been wanting to create a fruit-free smoothie recipe for some time now. Truth is I always thought I had to add fruit to make a smoothie taste good but I have proved myself wrong with this recipe.  Ok yes, technically an avocado is a fruit but I put this nutritional power house in its own category. You feel me? It adds a perfect creaminess to this absolutely delicious blend.

When we wake up in the morning, the choice that we make for breakfast sets the tone for the rest of the day. This smoothie contains alkalizing vegetables such as spinach and zucchini, healthy fats from the avocado and protein plus essential amino acids from the collagen peptides.

So why no fruit? There are many reasons to leave fruit out of your morning smoothie. If you suffer from candida fruit can elevate levels of yeast overgrowth in your system. If you have PCOS and are trying to regulate your hormones it is a good idea to lower the amount of fruit in your diet as well. Or maybe you just want to switch it up!

Although don’t make it a habit to take fruit out of your diet.  Last week I was doing a wellness talk at a technology company here in San Francisco and someone from the audience raised their hand and asked if too much fruit is bad for you? And what is too much because she saw something on Instagram.  I have to say, it saddens me to think that social media may have influenced people to think that fruit is bad with the popularity of sugar detoxes.

I am here to tell you that fruit is GOOD FOR YOU and provides vital nutrients and fiber that your body needs. Whole food sugars are different than processed sugars. So please continue to eat and enjoy your fruit (a half of a frozen banana would make a great addition to this smoothie).

RECIPE:
-       1 cup unsweetened nut milk
-       ¼ cup filtered water
-       ½ ripe avocado
-       ½ lemon (juice only)
-       ½ large zucchini (raw, sliced and frozen)
-       1 giant handful of spinach
-       1-2 scoops of collagen peptides

METHOD:

Blend in a high speed blender, pour and enjoy!

This recipe has become one of my go to favorites to top zoodles, gluten-free pasta, salmon, chicken... just about anything! it's loaded with healthy fats from the avocado and the nuts. after having my gallbladder removed ten years ago my doctor told me to eat a low-fat diet. after noticing that my energy was depleted and that i was constantly hungry, i began instead to slowly up my intake of healthy fats. today i thrive off of a diet high in fat and here's why...

Let's talk healthy fats.

I am always looking for creative ways to add more healthy fats into my client's diets. The most important part of the day to incorporate healthy fats is in the morning for breakfast to keep you full until lunch, as well as for lunch to give you energy to beat the afternoon slump and keep you from reaching for sugary snacks and a cup of afternoon coffee. 

Avocado and nuts, such as walnuts and almonds, are my favorite healthy fats. Full of vitamin D, E, A and Zinc, healthy fats improve absorption of vitamins and minerals from other foods you eat as well.  A total win-win!

Blood sugar, feeling full and weight loss.

Including healthy fats in your diet will help to balance your blood sugar and also keep you fuller longer, both of which help with weight-loss. Many people who are trying to loose weight will limit their fat consumption or opt for “ low-fat” or “non-fat” food items (I am looking at you dairy). Not only does this not help, but can make loosing weight more difficult. We need to eat fat to slow the release of carbohydrates into our blood stream in order to balance blood sugar. Eating fat also increases feelings of satiation as the hormones gherkin and leptin, responsible for feeling full, responds to fat consumption.

Get your fats in with this creamy goodness.

So on to the recipe!  This sauce is killer and can be used in so many ways - to coat a pile of zoodles or your favorite gluten-free pasta (I like brown rice pasta or almond-based fettuccine),  topped over grilled chicken or shrimp, or as a delicious dip with veggies, crackers or tortilla chips.

Ingredients
Serves 4
1 avocado, halved and pitted
3 cups baby spinach
2 tablespoons almonds or walnuts
2 garlic cloves
Juice of 1 lime or lemon
½ teaspoon fine grain sea salt
½ teaspoon red pepper flakes
2 tablespoons olive oil

Directions
Add the avocado, spinach, nuts, garlic, lime/lemon juice, sea salt, and chili flakes to a food processor. Process for 2-3 minutes, stopping to scrape down sides as needed, or until smooth and creamy. If it’s too thick add water, one tablespoon at a time. Taste and adjust seasoning. Add olive oil last and set aside. This sauce will last in the fridge for a couple of days, the lemon/lime keeps it fresh!

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