FODMAP diet weeks 5 & 6 . . .

In the past couple of weeks I have basically been eating the same things so I will only list my newest additions.

Drinks –  I realized I have never mentioned what I drink since starting this diet. I have tried to eliminate soda and juice cocktails from my diet, but of course it’s easier said than done. In regards to juice I have drink pure cranberry, grape, or pineapple juice. Cranberry cocktail is NOT pure cranberry juice because it contains many other fruit juices including apple juice.

Alcoholic beverages is something new I’ve added to my diet because the past couple of weeks have been stressful! I stick strictly with dry wine (pinot grigio, sauvignon blanc) and vodka. I have had cocktails where the only type of liquor is vodka and avoided juice and fruit flavored vodka that was not FODMAP friendly. So watermelon juice or flavored vodka is a NO. In my social outings I have had only 1 drink and I was fine, no tummywoes.

Smoothies – Being completely dairy free for the past 6 weeks has been difficult for me because I was a smoothie junkie. However, I have figured out a delicious alternative, key ingredients are a frozen banana and vanilla flavored coconut milk. I had a pineapple, banana, coconut milk smoothie and it was delicious! No need to add sugar, just popped those three ingredients into a blender and it tasted better than a smoothie you can buy. I also tried the same recipe with strawberries and raspberries, got the same result. The frozen banana provides the creamy texture that yogurt usually provides.

Soy Sauce – I love sushi and to completely eliminate it from my diet is a joke, so I have cheated. But you can’t have sushi without soy sauce right? WRONG! I found an alternative called Coconut Aminos that I could only find in Whole Foods market. I will admit it does taste sweeter than regular soy sauce, but adding a little wasabi to the sauce did the trick for me.

coconut amminosTofu – I decided to try tofu as a protein alternative and I discovered i do not like it . . .at all lol Since I never like to throw out food I decided to be creative and made a tofu scrambled wrap for breakfast or a light dinner, kind of like scrambled eggs. My recipe is as follows:

ingredients:

  • Firm tofu
  • sweet peppers (3-4 mini sweet peppers)
  • chopped tomato (half of 1 tomato)
  • cumin
  • turmeric
  • salt/pepper
  • olive oil
  • gluten-free tortilla

Saute the sweet peppers and chopped tomatoes in olive oil for about 3-4 minutes or until peppers start to soften. Toss in tofu, add salt/pepper, cumin or turmeric seasoning to your liking and stir like you’re cooking scrambled eggs for about 2-3 minutes. In a separate pan heat gluten-free tortilla with butter for about 4 minutes or until tortilla starts to brown. The dish came out pretty tasty, but I did not have a bowel movement for a day.  When I told my nutritionist she said, “Krystal you freak out about soy in skittles but you eat tofu?!? Tofu is made from soy, that’s probably why you had mild constipation”  . . OMG! I felt like an idiot lol . . . . .  But, according to my FODMAP app (I highly suggest everyone to download), it said tofu was FODMAP friendly. So in regards tofu, to each its own. I discovered tofu is not good for me.
fodmap diet appfodmap diet app

Since I am now starting week 7, my nutritionist has given me challenges by slowing putting dairy, onions, garlic, and other high FODMAP items back in my diet. The thought of having a slice of pizza in two weeks is scary and exciting! I’ll list my challeges in a future post and as always keep you updated 🙂

FODMAP Diet Week 4 – Travel . . . .

Week 4 of my FODMAP diet was out of my control because I was on vacation. Beforehand, I knew it would be a challenge and it was, but not bad.

Travel day was difficult, having a flight departing at 5:15 am is not a pleasant experience, but at least we had a layover where I could eat breakfast in order to take my meds. I thought buying a plain bagel, banana, and a bottle of water from Yogiberry would be safe. But right after eating, I went to the bathroom several times and had stomach pains that I have not had in months. I requested a plain bagel with butter and they provided me with the butter packets, so I assumed it was safe but maybe my symptoms were more UC related than my diet. Either way, it was the best option in the airport.

Once we arrived at the hotel it was lunch time and I was starving. Thankfully my vacation was in San Diego and seafood is everywhere. For lunch I ordered Cioppiono Seafood Stew, absolutely delicious! Cioppiono is a tomato broth stew with shrimp, white fish, mussels, squid, and any other type of seafood. I did not have visible onions in my stew but I’m pretty sure onion and garlic seasoning was used, and honestly I didn’t care in the moment lol  The only negative was that it was served with garlic toast which smelled wonderful!! but I did not touch, just pushed it to the side. I had no tummywoes from this meal.

ciopinno

For dinner I had chicken fajitas with corn tortillas, refried beans, and rice, I avoided the beans.

Our hotel provided a complimentary hot breakfast every morning and since there were not many options, I had the same meal everyday. Whatever cooked meat (ham was my preference), scrambled eggs that had no seasoning, and a bowl of regular instant oatmeal with a glass of water. I purposely ate this meal at least two hours before we were out for the day just in case I would have any stomach issues. Surprisingly I did not, and it was a good meal to start a very active day.

In regards to snacks I bought plain almonds, blue corn tortilla chips, organic granola chocolate chip bars, and drink lots of water.

One of my biggest fears was visiting tourist attractions such as Sea World and the San Diego Zoo and figuring out what can I eat that will not bother my stomach when I will only have access to public restrooms. Sea World was significantly better  in providing healthy and allergy free  food options.  At Sea World we ate at the Shipwreck Reef Cafe, there were many signs stating how items were gluten, nut, and soy free. So I ate happily by ordering lemon thyme rotisserie chicken with baked potato chips and a cup of fresh strawberries for desert. I had no tummy issues all day, it was great!

In regards to my meals for the remainder of my vacation, if fish was an option I ordered it.  Also, it was great to see almost every restaurant had a gluten-free menu, like the gluten-free pork ribs I ordered below 😉 lol

ribs

Overall, my vacation wasn’t bad in the eating department.  I felt like I always had options and I allowed myself to cheat if needed. The one thing I learned is that eating in an airport is difficult because options are so limited, I highly recommend eating a meal before going to the airport.

FODMAP Diet Week 3 – My recipes . . .

I added a couple of items to my breakfast routine. Eating a banana, steel-cut oats, and a boiled egg everyday gets boring. I found the below items that are all gluten-free, wheat, dairy, and soy free. Also,”So Coconut milk” is my jam, haven’t had any issues with it.

cereal blueberry oatscoconut milk

 Apologies for the quality of the pictures, my iPhone sucks!

This past week was the war of the meatballs for me. I made homemade ground turkey and beef meatballs. Turkey meatballs were way better. I seasoned both with the following fresh ingredients:

  • chives
  • sage
  • oregano
  • Basil
  • parsley
  • salt/pepper
  • paprika
  • garlic infused olive oil

In the turkey meatballs you can taste the flavor, not so much in the beef meatballs. I made the turkey meatballs for spaghetti using the same sauce recipe from last week. It came out pretty good and lasted for 4 days. Then I made the beef meatballs with sweet peppers and rice. I tried to make a gravy out of the drippings with the gluten-free flour, I was NOT successful and cheated.  I added ketchup to the drippings and anything else I had, and as a result I made my first ever BBQ sauce! I did not complain, it was my lunch for the week at work. Since it was such a heavy lunch,  for dinner I made turkey sandwichs with gluten-free bread, lettuce, tomato, bacon, and Dijon mustard. I bought the turkey lunch-meat from Trader Joe’s, no garlic or onion, all natural herbs.

turkey breast

By Friday I was all meat out! When I return from vacay, I’m going to do only fish, shellfish, and try tofu for a week. Sick of meat and potatoes. Friday night I made amazing tuna cakes with items I had sitting around. My recipe below:

Ingredients:

  • 2 cans of tuna in water
  • Half a lemon (for the juice and zest)
  • Dried basil, parsley, oregano
  • 1/2 cup of cooked cold quinoa
  • 1 tsp of Dijon mustard
  • dash of hot sauce
  • 1 egg
  • 1 tbsp of water (used tuna water)
  • Salt/pepper

Mixed all ingredients in a bowl (except the egg) and tasted. I like a tangy taste so I added a little more mustard. Once it was seasoned to my liking, I added the egg and formed 4 tuna cakes and placed in the fridge for 30 minutes. After 30 minutes, I cooked the cakes in a non-stick pan using 2 tbsp of olive oil and a little butter.   Cooked each cake 4/minutes per side. They were delicious and moist!  Using quinoa instead of breadcrumbs is my new thing.

tuna cakes

Yesterday I went out for dinner for the first time in a while, and yes I was worried I would not be able to eat anything. But! I’ve noticed lately many popular chain restaurants now serve healthier, gluten-free, options and provide nutritional information on their website. I had dinner at BJ’s restaurant http://www.bjsrestaurants.com/menu and had their chicken and spinach quinoa. Of course it had onions, mushrooms, and I’m pretty sure garlic. I requested no onions and the waiter said “sure, no problem”. . . I sighed with relief lol  I could have asked without mushrooms too,  but I decided to just push them to the side. I definitely tasted the garlic but hey, I removed one of the two evils.  😉 Overall it was a tasty meal and no tummywoes! 🙂

This next week should be interesting since I will be eating out everyday, but might may a trip to a local Whole Foods near the hotel. Should be an adventure!

Beyond tired . . .

So . . working 11-hour days two days straight, is probably not a smart thing to do when you have IBD.  I am beyond tired . . . I think I started speaking in tongues by the end of the day, could not form a sentence to save my life. But I am taking a short vacay and will be out of office for a week! woo hoo!

I will be traveling for the first time since my diagnosis. This will be my first trip in 2015 and I am more anxious than ever. Traveling on a plane, how to pack my medications and the fear of security pulling me to the side, has been on my mind for the past few days. Also, since I’m doing the FODMAP diet, it’s going to be difficult not to cheat . . . sighs . . so many things on my  mind, too many things on my mind!! I have the weekend to figure this out and hopefully calm my nerves. Any tips would be greatly appreciated!

Now I’m wired, I do not imagine falling asleep anytime soon 😦

Remaining hopeful and taking one day at a time 🙂

FODMAP Diet Week 1 – My recipes

FODMAP week 1 was a struggle, i felt like I was always hungry and quickly realized I needed to almost double my portions to prevent snacking.  I had the following meal plan this past week:

Breakfast

  • 1 boiled egg – Sunday evening I boiled 5 eggs and every morning I heated a egg in warm water
  • 1 banana

with  one of the below choices:

  • 1 gluten, soy, wheat free cinnamon raisin bagel with butter. – Udi’s http://udisglutenfree.com/  is the brand I bought, pretty tasty.
  • 1 bowl of Steel Cut Oats with cinnamon, sugar, coconut milk, strawberries, and banana.

Pretty tasty and filling.

Lunch/Dinner

Since I like to make meals for the week I baked a whole chicken with potatoes and carrots. I seasoned the chicken with the below ingredients:

  • Fresh Thyme, Rosemary, Basil, and Chives (recipe size)
  • Lemon juice (squeezed from a lemon)
  • Salt/pepper
  • Garlic Olive Oil

I blended the fresh herbs, lemon juice, oil, salt/pepper to create a paste to put under the skin of the chicken. Baked the chicken at 375 degrees, 20 minutes per pound of chicken. I added the leftover lemon, potatoes, carrots and butter to the baking dish in the last hour.

cooked chicken 1
Final product
Chicken came out pretty tasty and the meat fell off the bone, but I will admit the garlic/onion was missed. I’ll use more herbs next time.

By Thursday the chicken was bare so for an end of the week meal I baked tilapia fillets. Topped the tilapia with gluten-free breadcrumbs, Dijon mustard, olive oil, and salt/pepper. As a side I cooked quinoa and seasoned it with salt/pepper, dried oregano and basil, garlic olive oil, and lemon juice. Pretty tasty but not filling, so I added a small baked potato with the meal and I was finally full! Prednisone is horrible lol

I tried really hard to make the above meals FODMAP friendly, which is a challenge itself.  As a result, I had very few stomach issues this past week, so I think I’m doing something right 🙂

Looking forward to the challenge of week 2 and have a follow-up with my nutritionist next Friday.