Video Explaining What FODMAPs Are and How They Affect The Gut

For lots of people (including myself), a low-FODMAP (Fermentable Oligo-Di-Monosaccharides and Polyols) diet is a reliable way to eliminate painful IBS symptoms. The diet was developed by researchers from the Australia’s University of Monash, who discovered that IBS sufferers have trouble digesting certain kinds of food sugars. Those sugars are found in foods in varying degrees: for example, watermelon is high-FODMAP and cantaloupe is low-FODMAP. A complete list of high- and low-FODMAP foods can be found here.

The University of Monash has created a video to explain what FODMAPs are and how they affect the gut. The first 20 seconds of this video feature some laughably bad acting (you can skip the first 20 seconds), but the animation in the next 2 minutes is really useful.

Here's the article associated with the above video, which gives some additional info. You can also download a smartphone app where you can look up any food to find out whether it’s “safe.”

Happy eating, my friends. 

2015 Movies that Deserve More Recognition

Like everyone else, I loved Star Wars and Spotlight and The Big Short. But a lot of the best movies from the past year aren’t getting the recognition they deserve. Here are some of my favorites, in no particular order:

Amy – Grotesquely compelling and important documentary about the degenerative power of fame. http://www.rottentomatoes.com/m/amy_2015/?search=amy

Far from the Madding Crowd – How is this film not getting more recognition? If you love epic, perfectly-acted, beautifully shot British romances, you’ll thank me for recommending this one. http://www.rottentomatoes.com/m/far_from_the_madding_crowd_2014/?search=far%20from%20the%20madding

Love & Mercy – One of the best films I saw this year. I don’t understand why it’s not nominated for more awards. Paul Dano and John Cusack were masterful, and the story is fantastically compelling. http://www.rottentomatoes.com/m/love_and_mercy/?search=love%20and%20mercy

The Wolfpack – If this story about 5 kids who grew up almost exclusively inside a NYC apartment (they only went outside briefly once each year) weren’t a documentary, I wouldn’t believe the story was possible. http://www.rottentomatoes.com/m/the_wolfpack/?search=the%20wolfpack

Going Clear – I thought about this Scientology documentary for days after I saw it - http://www.rottentomatoes.com/m/going_clear_scientology_and_the_prison_of_belief_2015/?search=going%20clear

Ex Machina – This unique sci-fi film should be nominated for all the awards. Go see it. http://www.rottentomatoes.com/m/ex_machina/?search=ex%20machina

Slow West – This indie western is unique and beautiful. One of the best films I saw this year. http://www.rottentomatoes.com/m/slow_west_2015/?search=slow%20west

McFarland USA – there’s nothing Oscar-worthy about this inspiring film about a track team from a rough part of LA, but I loved every second of it. http://www.rottentomatoes.com/m/mcfarland_usa/?search=mcfarland%20usa

Going Clear – I thought about this Scientology documentary for days after I saw it. http://www.rottentomatoes.com/m/going_clear_scientology_and_the_prison_of_belief_2015/?search=going%20clear

Trainwreck – Not a perfect movie, but it made me laugh. And laugh. And that’s worth a lot. http://www.rottentomatoes.com/m/trainwreck/?search=trainwreck

Obvious Child – This movie, which admittedly came out in late 2014 (though I didn’t see it ‘til 2015 so it’s going on my list) is a comedy about an abortion, which at face value sounds like a really bad idea. But in actuality, it’s incredibly compelling and touching and funny. http://www.rottentomatoes.com/m/obvious_child/

Happy viewing! And please send me YOUR recommendations!

My Favorite Low-FODMAP Cocktail: Citrus Vodka Seltzer

If you have digestive issues but you love happy hour, you’re in a bit of a pickle because a lot of alcoholic drinks are hard to digest. But there’s one that never gives me any issues, because it’s low in difficult-to-digest sugars and it's super mild (it's also low-calorie compared to most drinks):

Citrus Vodka Seltzer:

Ingredients:

-High-quality vodka (I like Tito’s)

-Seltzer (I use a SodaStream so I’m not constantly throwing away plastic bottles)

-A squeeze of fresh orange, grapefruit, or lime (if you don’t have fresh fruits on hand, just throw in a splash of orange juice)

Directions:

Mix everything. Put a bit sprig of mint right on top so you get what I call “mint-face” (i.e. a big whiff of mint) every time you take a sip.

Cheers!

Songs I Want To Sing At The Top Of My Lungs

Below, I present to you my playlist of “Songs I Want To Sing At The Top Of My Lungs.” Five full hours of songs so singable that I literally cannot not sing them when I hear them. Some of these are classics and some are trash, and I love them equally.

You Shook Me All Night Long           AC/DC

Rolling in the Deep                              Adele

Set Fire to the Rain                              Adele

You Oughta Know                               Alanis Morissette

You Learn                                            Alanis Morissette

Both Hands                                          Ani DiFranco

Little Plastic Castles                            Ani DiFranco

Breathe (2AM)                                    Anna Nalick

Chain of Fools                                     Aretha Franklin

Boston                                                  Augustana

Hey Jude                                              The Beatles                                               

Let it Be                                               The Beatles

Oh! Darling                                          The Beatles

Ain’t No Sunshine                               Bill Withers

The Longest Time                                Billy Joel

Is This Love                                          Bob Marley

Something to Talk About                     Bonnie Raitt

The Story                                              Brandi Carlile

Before He Cheats                                 Carrie Underwood

F**k You                                              Cee Lo Green

Lady in Red                                          Chris de Burgh

Fix You                                                Coldplay

Elias                                                      Dispatch

Flying Horses                                       Dispatch

Not Ready to Make Nice                      Dixie Chicks

Islands in the Stream                            Dolly Parton & Kenny Rogers

Straight to Hell                                     Drivin’ n Cryin’

Som of a Preacher Man                        Dusty Springfield

What I Am                                            Edie Brickell

Free Your Mind                                    En Vogue

Criminal                                                Fiona Apple

We Are Young                                      Fun.

Careless Whisper                                  George Michael

I Will Survive                                       Gloria Gaynor

Crazy                                                    Gnarles Barkley

I Love It                                                Icona Pop

Land of Canaan                                     Indigo Girls

Never Tear Us Apart                             INXS

Fire and Rain                                         James Taylor           

You’ve Got A Friend                            James Taylor           

Bartender’s Blues                                  James Taylor           

Angel from Montgomery                      John Prine

Heartbeat Song                                      Kelly Clarkson

Bad Romance                                        Lady Gaga

Cult of Personality                                Living Color

Royals                                                   Lorde

What A Wonderful World                    Louis Armstrong

I Try                                                      Macy Gray

Like A Prayer                                       Madonna

Obey Your Guns                                   Matrimony

On Children                                          Mischords

Little Lion Man                                     Mumford & Sons

Don’t Speak                                          No Doubt

Heavenly Day                                       Patty Griffin

These Arms of Mine                             Otis Redding

A Whiter Shade of Pale                        Procol Harum

Worn Me Down                                    Rachael Yamagata

Send Me On My Way                           Rusted Root

Whatta Man                                          Salt N Pepa

Angel                                                    Sarah McLachlan

The Boxer                                             Simon & Garfunkel

The Sounds of Silence                          Simon & Garfunkel

Bridge over Troubled Water                 Simon & Garfunkel

Cecilia                                                   Simon & Garfunkel

Nothing Compares 2 U                         Sinead O’Connor

Take The Money And Run                   Steve Miller Band

Wild Mountain Honey                          Steve Miller Band

One                                                       U2

With or Without You                           U2

Brown Eyed Girl                                  Van Morrison

I Will Always Love You                      Whitney Houston

Je Veux                                                 ZAZ

I’m open to additional suggestions – hit me up!

Mint Honeydew Smoothie - My favorite new low-FODMAP dessert/drink (with or without vodka!)

I can’t. stop. drinking. this. It’s hard for me to find dessert treats that I can actually digest, and this one is as sweet and yummy as ice cream. It can also be turned into an impressive cocktail.

Mint Honeydew Smoothie

Ingredients:

1/3 ripe honeydew

6-7 mint leaves

½ cup water

2 ice cubes

Directions:

Blend together the honeydew, mint leaves, ice cubes and water, until smooth. Add mint for garnish.

If it’s time for an adult beverage, add 1.5 ounces of vodka to the blender.

You’re welcome.  

Low-FODMAP Maple Sage Turkey Sausage

Honestly, like, honestly, this turkey sausage is so good that I could eat it for breakfast, lunch, and dinner. And since it’s low-FODMAP, sometimes that dream comes true.

Ingredients:
1 pound organic ground turkey
2 tablespoons chopped fresh sage (if you substitute dried herbs, make sure to use less)
1 tablespoon chopped fresh basil
½ teaspoon chopped fresh rosemary
2 tablespoons maple syrup
1 teaspoon sea salt
¼ cup gluten-free flour (*make sure it doesn’t contain corn, oat, or quinoa flour)
3 tablespoons olive oil

Directions:

-In a large bowl, hand-mix the turkey, herbs, maple, salt, and 1 tablespoon of the flour.

-Place the rest of the flour on a plate.

-Shape the turkey mixture into about 12 patties, dredging each one lightly in the remaining flour.

-Heat the olive oil on medium-high heat (I find that my cast-iron pan works particularly well for this dish).

-Drop the patties in the pan and cook for about 7 minutes per side until they’re browned, and cooked all the way through (cooking time will depend on the thickness of the patties so you’ll need to cut into one of them to see if it’s done).

Good luck not eating them all at once!

*The flour I use is made from brown rice, potato, and tapioca. I recommend that you avoid using flour that contains oats, corn, or quinoa, as these things can be difficult for some people to digest (for example, I have trouble with corn and oats).

Low-FODMAP Bone Broth

Bone broth is rich in minerals and proteins that support our body's healing processes, as well as digestion and skin health, among other things. If you have any digestive disorder or immune problem, it’s a good idea to drink bone broth regularly. I put about a cupful of broth into a mug, heat it, and drink it every day. You can also use bone broth to make soups, or you can use it to flavor rice, vegetables, etc. Here’s my low-FODMAP chicken broth recipe:

Chicken Broth
2-3 pounds of chicken bones (they can have some meat on them, but it should be mostly bones)
1 gallon of water
2 tablespoons apple cider vinegar (this is essential for leeching the minerals out)
2 carrots carrots, coarsely chopped

2 celery stalks, coarsely chopped
2-3 bay leaves (optional)
1/2 teaspoon salt taste the broth after a couple hours and add more if you think it needs it)

In a stockpot, combine the water, chicken, vinegar, and vegetables, bay leaves, and salt. For best results, let it all sit for half an hour before turning on the burner. Then bring the soup to a boil. As soon as it’s boiling, scum will start rising to the top. Remove the scum with a big spoon – this is nasty stuff that you don’t want in your broth! Reduce the heat, cover and simmer for 24 hours. Tip: you’ll want to reduce the heat enough that the stock is barely simmering. If you leave on too much heat the water will boil away.

After 24 hours, pour the broth through a strainer into another large pot. Refrigerate until the fat rises to the top and congeals (this might take a full day). Skim off the fat (you can reserve it for cooking). Now you can pour the stock into smaller containers and freeze whatever you can’t use within a few days.

NOTE: If you use beef bones instead of chicken, the broth will be much more gelatinous. It's pretty gross when it's cold, but it'll liquefy again when you heat it up. It's not as tasty to drink as chicken broth, so if you're new to the world of broth, I strongly recommend that you start with chicken! Move on to beef when you're a broth veteran and you can handle its uber-bony taste/texture.