IBS 💩 that frustrating, embarrassing and for some of us debilitating condition. However once diagnosed (which is great!) it can be difficult to know what to do next. When looking at your symptoms, it is a good idea to treat them individually - what may work for someone else may not work for you. So here are some of my tips:
I don’t want to bang on anymore about how vital sleep is but, it is essential for your health therefore getting a good night sleep will benefit your IBS symptoms.
Reducing your alcohol intake may help when it comes to improving your symptoms. You may find some alcohols to affect you more than others. For example rum is on the high FODMAP list.
Caffeine for some is very beneficial for their IBS if they suffer with constipation. However if your symptoms are on the other end of the spectrum, coffee being a stimulant may be making this worse. Switch to herbal teas instead!
It has been proven that stress and anxiety can be triggers to IBS and gut issues. Think of the term ‘gut feeling.’ For me, whenever I am nervous or stressed my IBS massively flares up. Use breathing techniques, mediation or mindfulness to help learn how to lower stress and anxiety. Don’t be afraid to ask for help and see a therapist/counsellor.
Trigger foods are the foods in which cause a flare up with your IBS. Most people’s are different so it is worth doing a food dairy for a week and noting down what you eat and when you get a negative reaction. Look into foods high in FODMAPS, insoluble/soluble fibre, spicy foods etc. I don’t believe you have to be drastic and cut them all out, but reducing them while your gut heals may be a good idea. Then you will be able to slowly introduce them back in. 💛 (shameless plug: if you need help delving deeper into your IBS symptoms, this is something I can help with and specialise in on my #bhealthynutrition plans!) 💛 #mollybhealthy
These guys are my biggest inspiration. Been following them for years and watch the go full beast mode! Hopefully one day when I’m in Vegas you guys can show me how it’s done! @overweight2great @rowdogg702 @puro_positive #beasts
“You are what you repeatedly do” meaning: stop complaining about how nothing good ever happens to you, get off your ass and work for what you want. Good things come to those who WORK for it 👊 #HWPO @lotushealthco #lotushealthco#fitaid
Prosper | Snitty
Fiery Crumbed Chicken with Smoked Beetroot Jumble
The all mighty, the one true answer to all questions.. No we’re not talking about Deadpool.. We’re talking about a good old fashioned snitty baby.
🤔-Seguimos con esta sección de como poder comer rico y saludable, en Cadenas de Restaurantes de Comida Rápida
🍔-Esta Vez ha tocado Foster's Hollywood ( es un sitio donde tienen gran variedad de hamburguesas, carnes, ensaladas, arroz con pollo, las patatas fritas por ejemplo se pueden cambiar por una patata grande asada etc..🔝🔝🔝)
😎-Así que sí tenemos un poco de cabeza y sabemos elegir, se puede comer muy bien y rico.
😋-Mañana subiré la Segunda Parte de platos saludables que podemos elegir en un Foster's Hollywood, ya que tiene mucha más variedad que McDonald's o Burguer King por ejemplo.
I've mentioned this type of portion-size method in the past, but I want to illustrate it a little differently. The most common questions that I get are what should I eat and how much should I eat? What makes it even tougher are all the different diets and tracking macros.
This hand portion-size method, inspired by @precisionnutrition, should make eating a heck of a lot simpler. You always have your hands (I hope) and they are relative to your own body size. I recommend you choose a protein source, carb source, vegetable, and fat source. Then simply portion out those foods using the hand portions mentioned above. Note that this includes the length, width, and depth of the hand.
In terms of the quantity of portions, men can start out with 2 of each and women can start with 1 of each and do that for 3-4 meals. Many people hear this and think, "that's not enough!" That's funny because when you actually portion out the food, the portions are likely not too far off from "normal" portions. The pictures are just illustrations and may not be drawn to scale.
Note that the number of servings are a STARTING POINT. You will have to adjust these numbers over time. As you diet, for example, you will experience metabolic adaptations and will have to reduce your calorie intake. You do this by removing 1-2 servings of a carb/fat source. And if you feel they are too much/too little to begin with, then you can adjust the quantity of portions at that time as well.
Tag someone who needs more structure with their meals!
One of my favourite moments from the weekend.
This girls first comp and I think close to her one rep max snatch for 36 reps and she didn’t give up and managed to get through every single one even after dropping the bar on a set and having to go back to zero 🌚.
The determination was awesome to watch ❤️.
Everyone is on their own journey so as long as you keep doing your own thing thats the best you can do ❤️.
@theathleteprogram @teamheavyrepgear @wodndone @wedominatenutrition
@magnum Double Peanut Butter Bar well that’s a tongue twister!
Another gem from @jonnyfitsyourmacros giveaway 😘
I cannot believe how tiny most chocolate bars are now, this weighing in at 39g my finger was actually longer! We all know @magnum rule the ice cream bar world but can they cut it in the world of Willy wonka !
From bean to bite at first sight a small thin milk chocolate bar with a soft nougat filling containing peanuts, caramel and crispy crepe pieces. And then chips of peanut on top too.
Suitable for vegetarians!
At first bite 😮 it was a very special moment. The bar had already slightly melted due to me living in the hottest house on planet Earth but that intensified the flavour ten fold! The texture was soft and decadent. The whipped nougat cream was so dreamy and silky smooth. The tiny pieces of peanut added a nice crunch too. Texture wise I would cross this bar between a Toblerone melted/Ferraro rocher. To taste I felt it Gave off a sort of truffle vibe from the inside. You could really taste the cocoa from the chocolate which gave off a posh chocolate experience. If I’m being honest I couldn’t massively taste that this bar was peanut butter flavour. The only peanut taste I got was from the actual peanuts inside, whereas the bar states on the packaging inside is a double layer of peanut butter which I just could not locate at all. It tasted more of a chocolate truffle with nibs of peanut so I wouldn’t of labelled this flavour as peanut butter at all. I may have to get the ultimate nutty taste test from @nuttyfoodiefitness to have a try 😂
Immaculate generic taste bar the fact I think the flavour call is off. Texture is divine and heavenly but the bar is tiny and my finger was longer.
Overall if your going to carry on the legendary name of @magnum into a bar IMO:
1. Make the flavour bolder and more defined
2. Give us abit more bar for our money - @waitrose selling this for 80p!!! Outrageous!
3. Similar to the ice cream I would like the outer chocolate layer to of been able to break through rather than it being all merged together.
16.6g C (13.3gS)