What I Eat in a Day: low-FODMAP, IBS friendly, gluten and lactose free | Melissa Alatorre
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- Опубліковано 4 бер 2020
- FINALLY! Probably my most requested video over the past year! I held off because being someone who has suffered from IBS for as long as I can remember - it has been a difficult journey finding what diet worked best for ME and low-fodmap is IT! Don't know what low-fodmap is? Click the links below for some incredibly helpful resources!
You can find everything mentioned in the video - food scale, protein powder, glass straws, the water bottle, stashed reusable sandwich bags etc. in my amazon affiliate store! Click below to shop these item and more!
www.amazon.com/shop/melissaal...
I recommend everyone with digestive issues read the book "Healthy Gut, Flat Stomach" by Danielle Capalino - it was a MAJOR game changer for me and really helped me understand what the hell was going on with my IBS symptoms and what I was doing wrong.
amzn.to/39tBUGp
READ ABOUT MACROS
article 1: lifesum.com/health-education/...
article 2: www.healthline.com/nutrition/...
READ ABOUT FODMAP AND HOW LOW-FODMAP CAN HELP YOU IF YOU HAVE DIGESTIVE DISORDERS
article 1:www.medicalnewstoday.com/arti...
article 2:www.healthline.com/nutrition/...
MY FITNESS PAL - also comes in an app, helps track nutrition especially your daily macros.
www.myfitnesspal.com
These are my current macros while training to gain some more muscle
FAT: 70G
PROTEIN: 100G
CARBS: 165G
PUMPKIN SPICE OAT BAKE RECIPE (MAKES 6 SERVINGS/BARS) - 250 CAL EACH SERVING
2 CUPS ROLLED OATS
1 CUP CANNED PUMPKIN (PURE PUMPKIN NOT PUMPKIN PIE MIX LOL!)
1/2 CUP MILK OF CHOICE (LITERALLY USE WHATEVER YOU LIKE, I LOVE LACTOSE FREE REDUCED FAT MILK)
1 TSP VANILLA EXTRACT
2 TSP CINNAMON
3/4 TSP GROUND GINGER POWDER
1/4 TSP NUTMEG
1/4 TSP CLOVES
1/4 TSP SALT
1 TSP BAKING POWDER
OPTIONAL ADD-INS (I ADD EVERYTHING)
1/4 CUP WALNUTS
1/4 CUP PUMPKIN SEEDS
MAPLE SYRUP - TO DRIZZLE ON TOP
FOLLOW ME⇣
INSTAGRAM -------------------- @ALATORREEE
TWITTER ----------------------- @ALATORRETWEETS
PINTEREST --------------------- @ALATORREPINS
WEBSITE/BLOG ----------------- WWW.MELISSA-ALATORRE.COM
BUSINESS INQUIRIES ONLY⇣
Hilary Williams-Dunlap
Hilary@thedigitalbrandarchitects.com
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FTC: THIS VIDEO IS NOT SPONSORED - Навчання та стиль
UPDATE: oat bake recipe has been added to the description box!
Melissa Alatorre what size pan do you use for this? 😊
Please give instructions for Pumpkin Oat Bake...Do you put all ingredients at one time in food processor? How long do you bake it?
Hi! What are the instructions for your boat bake? 😬
Melissa Alatorre I love your glasses! Where are they from?? I have Crohn’s disease and at times my stomach bloats so badly that I look like I’m 9 months pregnant it’s awful. I gained 87 pounds on prednisone/solumedrol(steroids) and I feel absolutely exhausted/miserable & just disgusting. Extremely slow & heavy it’s awful & I’m really trying to fix it 😐
How long do you bake it for and at what temp? ❤️
eating with ibs is probably one of the hardest things I've had to figure out and I'm STILL struggling with it
Yes i feel you especially cause i’m a foodie and now i can’t eat a lot of the foods haha
I cant have gluten, dairy, eggs. It all sucks. I love baking bread for others but cant eat any of it.
I got mistaken for being pregnant today because of my bloat from what I ate last night. Ahhh sucks
@@some_sun8502 you heard of huel meal replaced, it nutritionally complete. The black edition is gluten free, low fodmap I use it an it helps me, I have ibs with dairy an egg allergy's. I use huel to replace 2 meals. Look into it.
I’m still learning as well but now I’m adding completely gluten free and making sure I eat enough for working out and muscle gains!
@@freddddyyyyy wow never thought about doing that actually. I have really bad flare ups, the low fodmap sometimes cant even help. Do you drink three of these a day?
IBS since 1990. Another book I found for healing digestive issues before FODMAP was Breaking the Vicious Cycle, By Elaine Gottschall. Saved my life.
You’re the type of girl I wish was around when i was growing up. Beautiful and healthy and strong! You’re an inspiration
buggy627 this is such a sweet, lovely comment 🥰🥰🥰
I love this comment so much
It really makes you think about how much of a Fricking influence you are to young people around you 😩
This is exhausting and in halfway in lol I give props to anyone can do this all day everyday
LOL having a digestive disorder is exhausting in general! a royal pain in my ass, pun intended LOL!
Melissa Alatorre I have it too. I totally understand. I wish I had the strength to be so regimented
It is really hard :( I wish I could eat whatever I wanted but it’s not worth it cause the side effect is too painful. It’s the worst feeling ever!
I have a very severe case, and all food gives me problems :’) It hardly takes any effort once you start relying on it
FINALLY someone with the same diet as me on UA-cam, I could actually cry. This is amazing. 💛💫⭐️✨
ugh when you knocked that matcha over.... I felt that in my soul XD soo relatable hahaha
hurt my soul that morning also haha
Hahaha 😂
You’re making me want to work out again. Like actually work out not just mess around and do whatever workout. Your body is goals girl. I want to know how to work out, what to do, where to start, etc. how did you do it? And you work out alone. But honestly that’s how I would want to work out too. But I don’t want to go to the gym. I hate gyms
Emily Robertson I have found Fitness Blender here on youtube to be so helpful with great at home workouts. I’ve never worked out consistently until I found them. They have routines for everything, they explain things well, they give tons of modifications for different fitness levels and tons of information about each workout and have organized their free videos into workout programs (which aren’t free but are really cheap). Seriously life changing, can’t recommend enough (and I’m not affiliated with them in any way, I’m just a person).
Sydney Cummings channel is amazing! She mixes up the variety really well, puts good emphasis on women lifting weights and not getting stuck on just doing cardio, and posts every single day!
Emily Robertson mad fit is a really great channel as well!
Love how balanced everything was in macros and how you found what makes you feel your best! Also yes to individual macros and nutrition plans for each individual! No one diet fits all and not everyone’s macros are the same. There are so many helpful tips here! Don’t drink your calories! I use to and not even realize it.
I see total dedication here and I take my hat off to you tbh. I wish I could be that focused but with other health issues and being visually impaired makes it difficult, not impossible just difficult. Inspiring thank you x
Just was told yesterday that I have to start a Low Fod Map diet. So glad that I can watch you to help me out! You get me inspired that I can do this!! Thank you!!!
Thank you for this video. I've struggled with IBS for so long and it's nice to not feel alone. I'm doing FODMAP diet currently
I’ve been eating chia seed pudding for two years now and it’s made a huge impact! Definitely looking forward to more videos like this!
Oh wow matcha lemonade sounds perfect!
You are truly my inspiration Melissa , i know this is totally doable with the right amount of dedication and self love . I admire you 🙂
This is exactly what I need!!! I was just complaining for the past month of always being bloated from everything I eat healthy and of course not healthy! Can’t wait to see the other vlogs to come
This will help so many people. Stomach , IBS, etc is such a problem. You are the cutest. And love watching you.
You go Melissa! I follow you mainly because you’re so different and live a lifestyle that you’re so comfortable with! Keep being you
As someone who is trying this diet after my doctor telling me the last 8 years I have probably have had IBS I was very upset I could not have my smoothies that I always made but this gave me an alternative smoothie idea thank you so much🥰
Love the dedication! You keep going girl!! 💪🏼
Love the disclaimers you put in this video at the beginning and end.
I couldn’t eat half of what you eat due to my reflux issues but I’m glad that it’s working for you.
You don’t find too many videos related to digestive disorder foods / tips. I have hyperthyroidism, IBS and CSID - with it all combined, it makes for a weight gain disaster! Thank you for all the tips! 😊🙌🏼
Yeeeeeezzz, work out goals! Healthy and strong, not skinny in a negative way. This gives me more motivation for meal prepping en boxing. Thank you!
I love this melissa! Finally an influencer I can relate too. IBS is so hard to deal with.
I love these kinds of videos! You're so thorough and helpful. Totally trying the matcha lemonade this week!
I had never heard of FODMAPs before you mentioned it on IG stories and just... thank you so much. I have had IBS since I was a teen and experienced so much intestinal discomfort over the years. It had been especially bad the last couple of years and really impacted me at work, keeping me uncomfortable and pulling me away from patient care at times (I'm a nurse).
I did some research after you mentioned it, and while I didn't feel ready to do the full elimination diet, I have eliminated a lot of the high-FODMAP offenders from my diet, particularly on work days. It has changed my life. I'm so much more comfortable, less bloated, and more regular now.
Again, thank you. 🙏
That spill is my life in an instant rn lol 💚 great video, thanks!
thank you thank you! I wanted to make it as informative as possible especially for my fellow IBS/digestive disorder peeps!
I laughed so hard upon seeing the spill!!!😂😂😂🤣🤣 sorry...
showwwww us your cutting routine, I would absolutely love that!!!
Loved this! I recently found out that I'm gluten intolerant so this video came at the perfect time! I also measure most of my macros so it's kinda nice to watch someone else do it, since typically it's something that makes all my friends/family roll their eyes lol
Thanks for posting this. I’ve been dealing with digestive issues for years, I feel bloated and in pain after eating, even when I eat a normal portion size. It can be so stressful especially when traveling and you are out of your routine. This is giving me a lot of inspiration and ideas. I’ve been researching fodmap since you posted this, so thank you for posting informational links as well.
Hi, watched this video today & saw your comment. Is your digestive issues IBS related? I struggle with IBS-C. Have made some improvements but still constantly researching for more information. How are you doing/feeling now?
loved the video . please do more of these cause there are soooo helpful and motivating 😊
YASSS!!! Trader Joe’s is lifeeee!!! I’m going to try that chia pudding this week! Thanks for the amazing tips, beautiful soul! Lots of positive vibes your way ✨
Love seeing different style of videos from you! This was so interesting to see. Btw you kick ass in the gym, keep it up!
Thank you for this video! Your energy is contagious! Also, what kind of glasses are you wearing?
HEY GUYS!!!!! Hope you're enjoying the video! I am currently responding to comments while I eat my chia pudding! I was really focused on getting all the info out there for you on my particular diet that i didn't focus on linking any items that might be of interest to you and I am already seeing a few questions - comment under this thread what you would like linked and I will get that done for you ASAP!
Omg that’s my fav cheese froM Costco!!!
Also, the Monash University app for FODMAPS is the very best!!
Hi Melissa! I'm so happy your still updating on your LowFod Map journey. I don't feel so alone now lol. Wheat /Whey are triggers for me so it was so hard to find a protein powder that didn't contain Whey and was good. I use Nuzest. They even have a Vanilla Matcha 😊. Not sure about the metals content etc. but thought I'd mention it. I also buy Lundberg Gluten Free Rice Chips for that crunchy satisfaction.
Hi Melissa!
The water bottle, the energy drink, the protein powder and the matcha powder. Please and thank you 🙏🏻
I loved your cute pitcher with the cork top that you used for your green tea base 😊 would love that linked if possible. Please and thank you so much for the great video
I love that you included your mishaps in the video. You are human too. Love it.
That “teriyaki bowl” is definitely on my next meal prep lunch menu !! Thanks for sharing!
I loved this video! I look forward to more vlog-style and what I eat in a day videos! :) Wishing you the very best on this journey and so glad you're feeling better! Big warm hugs from Canada XOXO
Thank you for sharing everything you share with us! You are so inspiring to watch. I’m slowly getting on track with eating better foods for my body (recent dairy allergy came to light) and starting to workout regularly! Also, Boomer & Meeka are everythinnnng! 🥰
Yessss Melissa! You inspire me to be healthy!!❤️❤️
I thank god I found you 🙏🏽 I suffer from ibs and it's so hard to eat or keep flare ups down thanks for the tips and awesome recipes
Hi Melissa! loved this video. It was super informational definitely going to look into reading about macros. You look great and I'm happy you feel better also! by the way, Love the water bottle where did you get it?
hope the rest of your journey goes well!
Love these types of videos Melissa! 😊
Love this vlog- I’d love to see more like these, thank you for sharing! That teriyaki chicken looks 🙌🏽 I’m definitely gonna try it! ❤️❤️❤️
I just got back from my 3rd hospital visit in 6 months due to excessive bloating and stomach cramps. The doctor recommended I start a low fodmap diet to figure out what was causing the pain and bloating. So glad this video popped up when I had a google, makes me feel like it is an achievable thing and that I don't have to live in pain and fear of what I ingest!!
New follower here! I would LOVE if you posted more of this content (healthy food eating, what I eat in a day, my food OGs/staples, fitness training) All that!! Also linking some recipes you eat often too would be incredible :) you’re gorgeous! So happy I found you!
Thank you for inspiring me to revisit FODMAP. The bloat and unintentional weight gain have been real!
I love that you mentioned labdoor!! i have the same protein powder, because it was the best in terms of quality as well as calorie/protein ratio.
I love the shots of your dogs. Too cute!
I made the cinnamon apple oatmeal bake and it was extremely delicious!!!! Love watching these types of videos as well! Don’t get me wrong, I like beauty, but a nice switch up here and there is awesome as well 🥰🥰🥰
J. Lynne where did you find the recipe?
p coop her video titled
healthy oatmeal recipe- 1 month ago ☺️
First video and I’m obsessed! From the Bad Bunny to the gut probs, I’ve never felt more seen on UA-cam! I’ve been trying follow low FODMAP for years. The app helps but you made it seem doable/“normal”
OMG I LOVE YOU!!!! #TWINNING
I love this video, I would love for you to do healthy receipe videos. You've given me so many new ideas of things to make!
Omg please make more food videos!! 🥺 I struggle w IBS and there aren’t too many food videos that I enjoy as much as yours 😪
Can you do more of these Melissa? Love this💕💗
Please share more low fodmap info and videos I need this!!!! 😍 fellow IBS struggler 😰
I absolutely love your videos!! But I have to ask, what brand/style are your glasses?!! I’m obsessed!!!!
Love the video! Thank you so much for sharing!!🥰
I have SIBO so I've been eating low fodmap since the summer, I'm def gonna make that recipe...thanks for posting!
hey Melissa, I've got IBS and enjoyed the video today. going off the end cook, I make my version of chicken adobo regularly in the crockpot and it lasts me 3ish days. 2-3lbs chicken(I usually grab a thing of thighs and breasts) seared in garlic infused oil, plenty of pepper. put in crockpot with 1 cup white vinegar, 1/3 cup low sodium soy sauce, tumeric, cinnamon. cook 4 hours on low. add some chopped yukon gold potatoes if you want depending no macros (i need carbs for soccer) but either way cook another 2 hours. serve with or without rice or greens of your choosing. working for me, wish you luck, you seem to be thriving. best we can anyway, cheers
I’m so glad you posted this. I just had a gi appt and he suggested this fodmap diet. I’m so sad I have to give up avocado, onions and garlic 😩😩😩
My friend was sad about that too and on that diet she had to give up Santa Rosa plums and chocolate what she really loves!She absolutely hates oatmeal she said Fod map diet or not that is something she won't eat.
melissa, i admire you’re take on fitness and health it’s soo motivational, also i heard greens like spinach and kale are bad for boomer
Can you do a video of you planning a new month of foods you are going to eat. I am dealing with IBS and it would be really helpful for someone to break down a simple way to plan out a month plan.
When I need something crunchy I do some potatoes chip in the oven and I served it with my protein. Spray olive oil and and a pinch of Himalaya salt. I peel them so thin and put in the oven for 15 min more or less . I hope it helps you
Very informative !!! And motivating !! 🥰
I’ve been needing a good fodmap video for ideas
This video was super helpful! Thank you for sharing 🙏🏽. I’m currently in the reintroduction phase and wanted to know what your experience was like! I know you posted this a while ago but it would be great if you could do a follow up.
Madison McNair I am doing my one year anniversary video this Sunday stay tuned! ☺️
Hi Melissa, I don’t see where you linked your food scale? Love the video, thanks!!
ok this video is amazing. THANK YOU
Would love to hear of a plant based protein powder suggestion in the future if you have any to recommend!
though i do wanna learn i usually find such videos boring but definitely not yours! so intriguing thank you! by the way where did you get your glasses from love the cat eye shape
I tried your pumpkin bars last week. Love it! I look forward to eating one every pre workout now. Hahah. Where’d you get Boomer’s collar?
K9 TACTICAL GEAR
I just made the pumpkin oat bake recipe & OMG SO GOOD!! It will definitely become a staple in my morning routine. I can't remember if you mentioned this, but do you keep it refrigerated? And what milk did you use in the recipe you posted on instagram? Thank you!!
I was recently told by my gastroenterologist that I have IBS. I’m so happy for this because I don’t know what to do or where to start.
Hi, just watched this video & saw your comment. Which IBS do you struggle with? I struggle with IBS-C and have made some progress. But still constantly researching for information. I know how overwhelming it can be to hear you have IBS and yet the doctor’s don’t do a whole lot. It really is up to ourselves to figure things out. How are you doing/feeling now?
Thank you so much for this! I have to have 150 carbs a day (doctor's orders, I have Familial hypercholesterolemia..in other words my cholesterol is too high thanks to genetics ) and the recipes you share are really helpful, sometimes I have to tweak here and there but it gives me ideas and I love to cook!
I never got the notification for this :( but ily for making this omg. I have IBS and PCOS and it’s literally impossible for me to lose weight/maintain a healthy weight bc everything makes me gain its so unbelievably frustrating. Anyway. Just found out low fodmap and dairy/gluten free is best so THANK YOU.
Thanks for this video! Can you link the water bottle & pitcher ❤️
Found it in your highlights on insta !😍😍🙏🏻🙏🏻
Hi Melissa! Thank you so much for this video! could you please link where you bought your water bottle from? :)
Absolutely loving this video. I am supposed to give the Low FODMAP diet a try, but haven't wanted to give up garlic and onion 🙈. Thinking about trying it in the summer though when I get a bunch of fresh fruit and veggies 😊. And so true about drinks!! We just have lattes on the weekend at home, but I also feel like people tend go just go for diet drinks instead which also isn't always better!!
trust me!!!! the sooner you do it the better you feel! read the book I linked in my description box and it makes doing low-fodmap so much easier than what it sounds!
@@MelissaAlatorre I definitely will check it out! Thank you. I've been reading a book called Deep Nutrition and it has been suuuper interesting, more about nutrition impacts on epigenetics but always looking to be more informed and educated!
Deff gonna try these oats! Where are your glasses from so cute?
At what temp do you put oat bars in oven and how long? They look good!
Omg as soon as the matcha spilled over i gave you the like! How did you not scream?! LOL
Where did you get your black glasses? They are so cute!!!
Yes, where are they from???
I would love to know too
Hi Melissa! Can you please share the recipe for the bake?
Your BEAUTIFUL inside and out.so inspiring thank you
Please do more what I eat in a day FODMAP vids🙏 I'm new to discovering I have a sensitivity to garlic and onion and who knows what else and I need a lot of guidance. Not a lot of fitness UA-camrs out there who have these issues. Thank you😭💕
Thank you for spilling that 🤭
So very very very relatable ❤
More workout videos please! Amazing!
Thank you for sharing!!!
Can you link the pumpkin bake recipe?
Can you link the recipe to the oatmeal bake? Looks amazing!
Hi melissa, I use bulk nutrients earth protein it is a decent gf lf powder, I wonder how healthy/good it is for you
Love what u wear for your workouts! Where did you get them from?
Love this thank u....Life changing
I am a teen and i have ibs and i almost decided to suicide but after watching so many people that have ibs and r like so fit and dealing with their life I feel like what ever the life has to offer accept it and work with it !!:)
All the food looked so good 😋
I made the pumpkin spice oatbake and its sooo good! I drizzle lechera on it 👍🏽😋
PS. What heat and length do we bake your pumpkin spice bake?
I was surprised to see that you can digest with any issues the whey protein. That’s a big upset stomach trigger to many. It’s been a couple months since I started eating low FODMAP foods. The testing phase seems to always be happening as I add new foods. Best of luck on your journey.
Totally random but when Melissa said “Hey Siri” at 5:42 the Siri on the device I was watching the video from responded.