The Cakewalk System: Stop Sugar Cravings In 5 Uncomplicated Steps.

Stop Sugar CravingsToday I’m going to tell you how I ended my lifelong struggle with sugar cravings. I used to have an insane sweet tooth. Heck, my first job was at an ice cream store and I was their best customer!

How did I stop sugar cravings? The Cakewalk System.

This post shares every step of my journey to defeat sugar cravings so that you can learn from my experience.

I was standing in front of the freezer shoveling just one more bite of New York Super Fudge Chunk into my mouth when a fudgy chunk fell onto my white shirt. At that moment, I decided that this pint should never have crossed my threshold. Ashamed and guilty, I put the ice cream in the trash.

As I stared at the premium ice cream melting in my garbage can, I realized this was a problem bigger than my willpower alone.

Three weeks later I had transformed my world into a sugar binge-proof zone. And in the following months, I completely banished my sugar cravings by transforming the way I thought about dessert and food, in general.

My Cakewalk System, as I like to call it, did not just help me lose weight. I freed myself from a years-long struggle with guilt, failure, and intrusive cravings that interfered with my life. Even if I hadn’t lost a pound, I’d feel much lighter!

The Cakewalk System is twofold: I mastered my environment and my mindset in order to declare victory over sugar cravings.

How The Cakewalk System ended my daily sugar cravings.

The first steps I took to vanquish sugar cravings focused on my environment.

Step 1: I evicted ready-made treats.

Sugar Addiction

Resisting the stockpile of indulgent treats in my kitchen made me miserable. Even if they were divided up into single sized servings, ready-made treats were driving me nutz!

I immediately stopped buying premade sweet treats and vowed only to eat food made from scratch.

This change did not go over well with my husband, a fellow dessert lover. In the past, I would have become frustrated with him and told him just to deal with it. This time I took a different approach – I asked for help.

How to ask for help and get it:

  1. Allow yourself to be vulnerable and explain to your partner or family how having these foods in your house impacts you emotionally.
  2. Briefly explain how nutrition can affect PCOS. Tell them that if you do not clean up your diet, PCOS symptoms could get worse and that you’d be putting yourself at risk for other serious health problems.
  3. Directly ask for help. Tell the people in your life that you need their support.

Many of my clients have tried to clean up their diets and failed in part because they lacked the support of the people they live with. It can be hard to ask for help, but it is critical to making lasting changes.

Step 2: I have a single serving policy.

I knew from past diet failures that total deprivation would not ensure success. Thus, I created my single serving policy.

I never make more than one serving of dessert at a time (well, two servings: one for me and one for Colin).

For me, the most stressful thing about my sugar cravings was stopping once I had started. By eliminating leftovers, I could enjoy my dessert and move on. Gone was the fear of losing control and eating half a cake!

Whipping up single serving desserts is pretty easy, too! I have put together a collection of my very favorite single serving desserts. You can get it sent to your inbox by clicking here now.

Step 3: I ate a nutrient-dense breakfast, lunch, dinner AND dessert.

I mentioned this in my last post and I am sure I will mention it again. I’m a firm believer in the power of a nutrient-dense diet. Eating a diet of whole, unprocessed foods like fruits, veggies, eggs, meat and unprocessed whole grains has radically improved my life.

Some research on why we crave foods suggest that nutritional deficiencies may play a role in our cravings. You can protect yourself from this craving-causing complication by eating a nutrient-dense diet.

In addition to eating a healthy breakfast, lunch, and dinner, replace store-bought goodies with homemade desserts that are great sources of valuable nutrients like healthy fats, fiber, antioxidants, and vitamins.

Nutrient-dense desserts may not be low calorie, but they are much more satisfying than a traditional dessert. When you finish eating one, you’ll feel balanced and satisfied rather than guilty and craving more.

Healthy DessertsTips on making healthy desserts:

  • Download this PDF of my very favorite single serving desserts.
  • Keep staple healthy dessert ingredients like coconut milk and cocoa powder on hand.
  • Try reducing the amount of sweetener (honey, maple syrup, stevia, and sugar) in a recipe by a teaspoon  at a time, you might need less than you thought.
  • Exercise portion control. Healthy desserts can still be high-calorie foods.

These three changes to my environment made a huge difference in my life. In just three weeks, I stopped overeating on sugary foods altogether. I ate a nutritious dessert that I loved with no guilt!

But…

There was just one problem: I loved my dessert a bit too much. I looked forward to it all day and, once it was gone, I was sad. I knew deep in my gut that my problem was not completely resolved. My love of dessert played too big a role in my life.

What was this dessert doing for me? Why was it so valuable?

My daily dessert was a major source of pleasure. There were days when it was the only bright spot. From a scientific standpoint this makes sense, our brains respond to sugar with an influx in feel-good neurochemicals – AKA a sugar high.

But I felt like my fondness for dessert time (yeah I actually called it that) went beyond a neurochemical reaction. My dessert had become a ritual. I ate it slowly and attentively. I savored the texture, taste and smell. It was also a time when I slowed down and focused on the moment instead of just thinking about the next item on my todo list.

I realized I needed to add more rewarding experiences to my day. I mean, dessert was a high point for me – that’s pretty lame!

Step 4: I eat everything like it’s a piece of cake.

piece of cakeThe slow, attentive way I ate my desserts was something I really enjoyed. When I started to eat all of my food this way, I found I ate a little less and enjoyed it a lot more.

How to eat for more pleasure:

  • Sit down at a table and eat from a plate or bowl.
  • Select nutritious foods that you like. Don’t force yourself to eat something simply because it is a superfood or your fit friend swears by it.
  • Take note of why the food you’re eating tastes good.
  • Express gratitude. Thank whoever prepared your meal. Even if you cooked it, you can still express gratitude to yourself 🙂

Step 5: I added more highs to my life.

Eating should be a pleasurable experience, but not your primary source of pleasure. If the most enjoyable part of your day is centered around food, it is time to broaden your horizons.

How to find more everyday highs:

  1. Set some time aside to make a list of 20 things you truly love to do.
  2. Review your list and circle 3-5 things you can do pretty much every day. They should be activities that are simple, inexpensive and delightful.
  3. Post this list in a place where you will see it every morning. When you wake up, make a mental note of when you will set aside a few minutes to “get high.” Schedule time to “get high” on your calendar if you need to. Make this a priority.
    Home Sweet Home
    Home Sweet Home

Here are some examples from my life:

Watching the sunset.
Hugging my husband (he’s cute!).
Taking a walk on the beach.
Listening to my favorite NPR shows while sitting in my hammock.
Calling my mom or a girlfriend to catch up.
Reading.

I make time for some of these simple pleasures every day. In fact, I take this very seriously and am really disciplined about it. I know that my health and well being depends on it. If I don’t make room for healthy highs in my life, I will seek out less unhealthful ones.

My average day is, well, average. But now I can count on the highs of a walk on the beach or a piece of  healthy cake. The cakewalk technique has replaced unhealthy highs in my life with true joy and better health.

If you’re struggling with sugar cravings, stop beating yourself up. Don’t blame your willpower or allow yourself to feel like a failure. Your environment and everything you have been taught about behavior change are not serving you well.

Try just one of these 5 steps and when you feel ready try another. Soon you will be free from sugar craving madness!

Are you ready to give The Cakewalk Technique a try?

Get my step-by-step checklist and recipe collection sent to your inbox now!

16 Tips for Losing Weight with PCOS That Won’t Cost You a Cent!

I have received dozens of emails from women interested in losing weight with PCOS, but they can’t afford a gym membership, yoga classes or a personal trainer.

Having all of those luxuries would certainly be helpful- I use some of them myself! But the truth is you do not need them.

And you should not wait until you can afford them to start putting your health first.

Women who lose weight with Polycystic Ovary Syndrome (PCOS) do three very important things:

  • Exercise
  • Eat a nutrient-dense diet
  • Reduce their stress

You might be thinking to yourself: “Sounds great, but how do I do all that without hiring a nutritionist, a yoga teacher and a personal assistant?”

Today, I am going to give you 16 actionable tips for losing weight with PCOS that won’t cost you a cent. And I’m going to give you downloadable bonus material that you can use to put these 16 awesome tips into action.

The Bonus includes:

  • A handy checklist for all of the tips in this post.
  • Links to six of my favorite healthy recipes
  • And a list of online resources to help you get started

         Click here to get the bonus sent to your in box now!

1. Eat without distraction.

Eating while in front of a television, tapping away on a laptop, or driving is not just a choking hazard! People who eat distracted eat more. The American Journal of Clinical Nutrition reviewed 24 different research studies and found that eating while distracted increased overall food intake in most individuals.

losing weight with PCOSEliminate distracted eating from your life by setting time aside in your schedule to eat. Go ahead and add lunch to your work calendar so that meetings and other responsibilities don’t invade your meal time.

Make it a personal rule to eat at a table and not your desk or the couch where you’ll be tempted to stare at a screen while you eat.

Leave your smartphone in another room during mealtime and, of course, eating at a drive thru is out of the question.

If your day is truly busy, just set aside 10 minutes to drink a healthy super shake. 10 minutes of undistracted eating is better than an hour of distracted overeating!

I’ve seen clients end their battle with overeating just by changing this single habit!

2. Stop scheduling rest days into your workout program.

Wait… Doesn’t your body need time to recover from intense exercise?

Yes, it does, but you do not need a rest day.

You need a recovery workout – a workout where you take the intensity way down and focus on things like joint mobility and deep breathing.

rest daysWhat you don’t need is 2-3 days a week that are devoid of any actual movement! Most of us sit all day at work and then sit in traffic just to come home and sit on our couch. The last thing your body needs is less movement!

On days when you don’t have a cardio or strength session planned, you should still set that block of time aside for health-enhancing activities!

On my recovery days, I like to do my usual warm-up followed by a leisurely stroll and then take a few minutes to stretch and foam roll tight muscles. Sometimes I even do some deep breathing exercises.

3. Squat.

The squat is a staple of most exercise programs for good reason. Squats simultaneously work the biggest muscle groups in your body (quads, glutes, back, and core) and are essential to everyday functioning. You use the squatting motion to sit, stand up, and pick things up. You can’t avoid squatting so you might as well get good at it!

How To Squat:Squat

  1. Stand with your feet beneath your shoulders.
  2.  Inhale and lower your body like you’re sitting down in a chair.
  3. Keep the back neutral, chest up and core engaged.
  4. Lower your body until your thighs are at least parallel to the ground.
  5. Keep your torso stiff as you exhale and press your body back up to standing.

You can do squats with or without added weight making them a great exercise to do at home!

4. Sprinkle on the spice.

Spices are a great way to boost you’re level of satisfaction from a meal. Human behavior researchers have found that when people have a stronger sensory experience while eating they tend to feel more satisfied and eat less.

Behavioral scientist Jennifer Lee, Ph.D. explains that “Our brains and bodies use a combination of signals to indicate ‘fullness’: sensory signals (taste, smell), gastric signals (full bellies), and nutrient signals (our bodies tell our brains, whether we are lacking in certain vitamins and minerals, etc.).

Plus, many spices deliver some serious health benefits. For example, a study conducted by the US Agricultural Research Service found that type II diabetics who consumed just 1 gram of cinnamon per day experienced a 20% decrease in blood sugar.

Ways to spice up your diet:

  • Make several homemade spice blends so that you have them on hand for creative moments in the kitchen. I love to sprinkle this Moroccan spice blend on my quinoa and chick peas and this taco spice blend can be added to bland beans or a baked sweet potato for an added kick.
  •  Sprinkle cinnamon in your coffee or tea each morning.
  • Go through you spice cabinet and make sure you have a fresh supply. Ground spices do go bad after a while. As a general rule, whole spices will stay fresh for about 4 years, ground spices for about 3 to 4 years and dried leafy herbs for 1 to 3 years.

5. Sneak more walking into your day.

There are several medical studies which have found that spending too much of your day in a seated position can be hazardous to your health.

In fact, a study conducted by the American Cancer Society found that people who sat for more than 6 hours per day increased their risk of death over the next 15 years by 40 percent compared to those who sat for less than 3 hours per day.

Translation: move or you’re killing yourself! treadmill

Adding more bouts of movement into your day will safeguard your health and make losing weight with PCOS a bit easier.

Some people at your office may take cigarette breaks or quick trips to Starbucks. Why not try taking a quick walking break?

The next time you have the urge to get out of your office and grab a mocha, skip the sugary drink and opt for a quick stroll around the block. The fresh air will energize you and the extra steps will further your fitness goals.

If you’re a parent, try walking around the field while waiting for your little leaguer’s practice to finish up. Why sit and wait if you can walk and wait?

6. Make push-ups part of your program.

When it comes to upper body exercises, you can’t beat the push-up. They do a fantastic job of strengthening your upper body while also working your core, glute and leg muscles. Push-ups burn calories and build strength!

Many women think they can’t do push-ups. They are wrong 99% of the time. Push-ups are an intermediate level exercise. If you can’t do them right away, start practicing good form by doing push-ups with your hands on a sturdy bench or the wall.

How To Do Push-ups:pushup

  1. Get into a good push-up position: place your hands on the ground slightly wider than shoulders width apart, engage your core to stiffen your torso, keep your feet together and your glutes should be firm.
  2. Inhale, and lower your chest toward the ground. Keep your glutes and core strong, tuck your elbows close to your sides as you descend.
  3.  Exhale, press back up to the starting position.
  4.  Do as many as you can from your toes. If necessary, you can reduce the difficulty by placing your hands on a bench or the wall.

 7. Eat fewer processed carbohydrates.

Every PCOS diet I’ve come across recommends that you get the majority of your carbohydrates from fruits, vegetables and beans. Unfortunately, the average person tends to get most of their carbohydrates from processed grain products like cereal, pasta, sandwich breads, and sugar.

Getting most of your carbohydrates from these highly refined products leads you to a state of being overfed and undernourished. You’re getting more than enough calories from breads and cookies, but you’re not getting nearly enough vitamins and minerals.Processed Carbohydrates

How to eat less processed carbohydrates:

  • Use lettuce leaves in place of tortillas and wraps.
  • Ditch pasta and use spaghetti squash or julienne sliced zucchini instead noodles.
  • You can replace white rice with this recipe for cauliflower rice.
  • Instead of a bowl of cold cereal for breakfast, try fresh fruit and plain greek yogurt with a little honey. This will also boost your protein intake!

 8. Include high-intensity interval training in your cardio program.

High-intensity interval training (HIIT) is a method of cardio exercise that is great for women with PCOS. HIIT workouts can increase your insulin sensitivity, help you build muscle, and improve your body’s ability to burn fat.

A HIIT workout involves alternating low intensity intervals of exercise with intervals of high-intensity exercise.  For example, a HIIT workout might include alternating bouts of sprinting with brisk walking.

One or two 20-minute sessions of HIIT each week should be enough to boost your weight loss efforts.

Here are links to two of my favorite HIIT workout plans:

A Running Program for People Who Don’t Like to Run

At Home Cardio Circuit

9. Cook nutritious desserts.

chocolate peanut butterYou can lose weight and eat your cake too! The trouble with most traditional desserts is that they are high in calories and low in nutrients.

However, there are plenty of innovative food bloggers who are creating totally nutritious and tasty dessert recipes. Two of my favorite places to find healthy desserts are chocolatecoveredkatie.com and purelytwins.com.

A word or warning: many nutritious dessert recipes are still high in calories, so you need to use portion control.

10. Practice the art of mindful eating.

Mindful Eating is a practice that Buddhist monks have been adhering to for hundreds of years. The concept is simple: bring attention and focus to eating.

Mindful eating has been shown to help chronic overeaters reduce stress and caloric intake. Both of which are helpful in losing weight.

Mindful eaters take special care to notice their hunger cues before, during and after a meal. They also savor the sensory experience of eating by reflecting on the taste, appearance, texture, and smell of their food.

Four simple ways to start eating mindfully:

  1. Eat from a plate or bowl, not a bag. By placing food out on a plate, you get a visual cue as to how much you are eating.
  2. Put your utensils down in between bites. If you have food in your mouth, your hands should be empty. Take a moment to taste, chew and swallow each bite before taking the next.
  3. Try to identify each ingredient in a dish. As you eat focus on flavor and take note of what spices and ingredients are present in each bite.
  4. Throughout your meal contemplate how your food got to your plate. Think about how you cooked it, where you bought it, and the farmer who grew the ingredients.

 11. Be aware of liquid calories.

High-calorie beverages tend to be less satiating than a solid food meal of the same amount of calories. In fact, people who drink high-calorie beverages tend to consume more calories in general. shakes-200x300

If you want to lose weight, my suggestion is that you drink water, tea, coffee and the occasional glass of red wine. Here are a few beverages you should keep to a minimum when trying to slim down:

  • Commercially prepared smoothies and protein shakes
  • Specialty coffee drinks
  • Alcoholic beverages
  • Fruit juice
  • Soda.

 12. Get eight hours of sleep each night.

Not getting enough sleep at night is a serious health risk and it can hinder your weight loss efforts.

  • Sleep deprivation can affect the hormones that control your hunger levels.
  • An American Academy of Sleep Medicine research study found that sleeping less at night may increase the expression of genetic risks for obesity.
  • Many medical studies have found that sleep deprivation reduces fat cells’ ability to respond properly to the hormone insulin.

How to get a good night’s sleep:

  • Schedule enough time for you to sleep a full eight hours. This means you need to have the lights off eight and a half to nine hours before you’re supposed to get up.
  • Keep your bedroom dark and at a cool temperature.
  •  Reserve your bedroom for sleeping. Keep the television and computer in other rooms.
  • Try to go to bed and wake up at the same time every day.

13. Eat more veggies!

You really can’t eat too many veggies! Vegetables are amazing for so many reasons. But, to put it simply, you need to eat more veggies because they have tons of micronutrients and fibers, but are very low in calories.

They are the ideal food for weight loss!

How to eat more veggies:carrots

  • Learn to cook veggies. Like any food, veggies taste best when you put a little effort into cooking them. You would not expect raw chicken to taste wonderful. The same holds true for asparagus and carrots.
  •  Get creative with your salads. Mix salad greens with roasted veggies, fruit, avocados, nuts or seeds.
  • Buy produce when it is in-season. Produce will be at it’s best when you buy it at the right time of year. You can look online to get a list of what’s in-season and when for your area.
  • Try to eat different color veggies every day. Differently colored veggies contain different nutrients.

14. Work out first thing in the morning.

When you make your workout the first thing on your to-do list, it gets done.

The number one reason women give me for not working out is their busy schedules. And it’s a perfectly valid reason!

Unfortunately, if you keep putting other things before your health, your body and your quality of life will pay for it. The easiest way to nip this problem in the bud is to work out first thing in the morning. Snooze_button

A morning workout may not seem very appealing to those of you that are addicted to the snooze button, but I have a few ways you can make your morning sweat session a cherished ritual.

Do not check your email when you wake up. Unless you’re a world leader, everybody else’s problems can wait until you’ve worked out.

Work out at home. Working out at home eliminates commuting time and the need to shower in a locker room – yuck!

Make a great workout playlist, pick music that energizes you.

Put the most important part of your workout at the beginning. For example, if your priority is chest and legs, do your squats and push-ups right after your warm-up. This way if you have to cut the workout short, you’ve still accomplished something!

Be grateful. Having the time, resources, and physical capability to work out is a privilege! Be grateful for that strong, beating heart and your comfy yoga pants!

15. Learn to cook. Even if it’s just six dishes.

In my opinion, cooking is a terrific hobby – especially for women with PCOS. Knowing how to cook will free you from being dependent on restaurants and manufactured food products.

After taking cooking lessons, I found that I prefer my cooking to most cafe’s and restaurants. More importantly, by cooking my meals I always have control over the quality of my food.

Do you think cooking is a chore? Not to worry. You just need to find about five or six healthy recipes you can master. Most people eat the same stuff every week and are perfectly happy to do so.

I recommend you learn the following:

  • two poultry dishes you like
  • one fish or seafood dish
  • how to roast veggies
  • at least one healthy dessert
  • one tasty bean or quinoa dish.

Note: I include links to my six go-to healthy recipes in the downloadable bonus. Click here to get the bonus sent to your in box now!

16. Stop looking for quick fixes.

pcosIf you have PCOS, losing weight is about more than just being thin. Managing your weight will help you protect yourself from PCOS-related complications like infertility and diabetes.

Lasting, health-preserving weight loss requires you to adopt a lifestyle that makes your health a priority. It is not always an easy thing to do, but the benefits outweigh the costs!

Focus on making small meaningful changes to your lifestyle and eventually the numbers on the scale will reflect the healthy choices you’re making! Are you ready to take some action? Start right now by downloading this helpful checklist!

Click this image to get the checklist!

My Experiments in Health: Living With The Low FODMAP Diet

Following a low FODMAP diet is challenging. Having a life while following a low FODMAPs diet is an art form. I have a few tips for those who are trying to coexist with a new low FODMAP life.

Read more about my first month on a low FODMAP diet here.

When people commit to making a big change like going on a diet, ditching cigarettes, or starting an exercise program, they put a lot of energy and focus behind that objective. But, eventually, they need to spend some of that time and energy on other areas of their lives.

Making the transition from a narrow focus on one behavior to a more balanced life is difficult. This is sometimes referred to as “maintenance” because you’re focused less upon making the change and more upon maintaining it. Often people are very successful with changes until they enter this “maintenance phase.”

What makes maintenance different from initial behavior changes is that you generally stop avoiding tempting situations. For example, people who quit smoking will avoid other smokers, bars, and break rooms while they are initiating a behavior change. Once they hit maintenance they might go back to the pub they frequented, but without the old urge to smoke the night away.

In my case with the low FODMAP diet, making the change was challenging, but totally manageable. I had complete control of my food supply. I do all the cooking; Colin’s talents don’t lie in the kitchen and our town does not offer much in the way of restaurants or fast food. There’s one pizza place but to be honest,  pizza they make tastes strange to our American taste buds.  Oh well! Less FODMAPs for us!

In about a month, I was the master of my low FODMAPs universe. It felt amazing. My IBS symptoms had gone down from a 10 to a 2 and I had tons more energy! It was time to focus on a new project.

So as part of my series on Cooking Less American, I decided to explore Italian cuisine for September. This proved to be a true test of my commitment to the low FODMAP lifestyle. Many on the ingredients most common to Italian food are high FODMAP like onions, garlic, and pasta.

Instead of giving up on the low FODMAP lifestyle, I decided to learn how to cook Italian without high FODMAP ingredients. Below are a few of my favorite tricks. They are practical, easy to do and can be applied to any type of cuisine.

My low FODMAP diet tips

Replace Onions with green onions.

Green Onions low FODMAP

It’s hard to find a recipe that does not call for onions. Green onions are a low FODMAP MVP! They can boost a dish’s flavor without irritating your gut.

  • Do not use the white part of the green onion.
  • Wash them well before use.
  • Use kitchen shears to slice them thinly.
  • Green onions do not need as much sautéing time as white or red onions.
  • Always have them on hand because many recipes call for onions.

Infuse your oil with garlic

garlic

I miss garlic, but I don’t miss all the indigestion that comes with eating it! Here is a simple way to get flavor instead of FODMAPs into your dish.

  • If a recipe calls for cloves of fresh garlic, you can infuse them into your cooking oil without adding any FODMAPs.
  • Pour the recipe’s recommended amount of oil into your skillet.
  • Add whole, peeled garlic cloves to the oil.
  • You can use the amount of garlic suggested by the recipe or more if you love garlic.
  • Let the garlic sauté in the oil until fragrant, then remove.

Replace bland high FODMAP pasta with flavorful roasted veggies.

Low FODMAP diet
Low FODMAP Grilled Chicken Alfredo.

I love this trick! Dry, boxed pasta is nearly flavorless. So why not replace it with some delicious roasted veggies? This tasty swap will lower the calorie count of your meal while adding nutrients – I love that!

  • Preheat oven to 425.
  • Clean your choice of veggies and chop into pasta-sized bites. You’ll need about 1 cup per serving.
  • In a large bowl, add 1/2 TBS olive oil for every cup of veggies.
  • Season to taste with Italian spices. Toss veggies until coated.
  • Spread out on to a pan. Don’t crowd the veggies. If the pan is overcrowded, the veggies will come out mushy.
  • Roast for 35-45 minutes. Turn veggies with a spatula every 15 minutes.
  • Treat the veggies like cooked pasta: toss in sauce, top with cheese, chicken, or shrimp.

Give up on prepared, processed foods.

Choc_Dipped_Coconut_Luna_Bar

Most refined or pre-made foods contain FODMAPs. Even packaged “health foods” like nutrition bars can be high in FODMAPs. There are exceptions to the rule, but even after a very careful inspection of a label you still might end up eating a FODMAP. Frankly, I’d rather not waste time researching labels. Instead, I focus my mental energy on cooking homemade low FODMAP meals. It’s a much more rewarding endeavor 🙂

Download this app

low FODMAP diet app

The Monash University Low FODMAP Diet App is a lifesaver. When you’re grocery shopping or eating out you can quickly use this app to identify high FODMAP foods. It also has a handy symptom tracker and recipes. To be honest, I was not at all impressed by the recipes. Nonetheless, this app can quickly give you the information you need to avoid high FODMAP foods.

Do you have any questions about the low FODMAP diet?

Please leave a comment and I will do my best to give you an answer!

Do you have any low FOMAP diet tips of your own?

Please share them! Leave a  comment 🙂