Walsh Nutrition

04/28/2025

April is IBS Awareness Month:🥦
Irritable Bowel Syndrome (IBS) is a common condition that affects the digestive system. While it doesn’t physically damage your gut, it can cause uncomfortable symptoms like:

😣Abdominal pain or cramping

😮‍💨Bloating and gas

😔Diarrhea, constipation, or both

😴Fatigue after eating

🥗 How Nutrition Can Help
✅ A Low FODMAP Diet May help:
Some carbohydrates can trigger IBS symptoms. A low FODMAP diet can help identify these foods. It has 3 phases:

Eliminate high-FODMAP foods

Reintroduce foods one at a time (this phase is most important!)

Personalize your diet based on tolerance

📝 Work with a dietitian to do this safely!

🕒 Eat Regular Meals
Avoid skipping meals or long gaps without eating

Eat slowly and chew well

Stay hydrated

⚠️ Watch for Common Triggers
High-fat or fried foods

Caffeine (coffee, tea, energy drinks)

Alcohol and artificial sweeteners

Large portions

🌾 Adjust Fiber Based on Symptoms
Constipation? Try soluble fiber (oats, chia, psyllium)

Diarrhea? Reduce insoluble fiber (bran, raw veggies)

💡 Remember
Everyone with IBS is different. Personalized support from a registered dietitian can help reduce symptoms and improve quality of life. Message if you need to chat!

02/15/2025

My husband bought me this beautiful cookbook last summer, of recipes from the owners of Mandy'sGourmet Salads out of Montreal.

It sparked a desire to try new recipes and do some meal planning myself.

I’ve returned to it today, for some inspiration.

What’s your go-to meal inspiration? 👇🏼👇🏼

01/24/2025

The rising cost of food (and living) is having a real and serious impact locally and change needs to happen. Have a read!

10/23/2024

The most honest review of bodies at a gym ❤️

08/01/2024

If you haven’t watched Ilona Maher’s response to someone commenting on her weight, you need to.

👏🏼👏🏼👏🏼

991K likes, 20.4K comments. “As long as haters keep saying dumb stuff, I’m gonna keep clapping back”

02/14/2024

POV: You're excited to celebrate V-Day. You've created a beautiful meal or made a reservation at your favourite restaurant. Then someone comments "Oh, you indulged!"

This word has been tainted as this negative characteristic of lacking self-control.

Want to know what it actually means? "Indulge: allow oneself to enjoy the pleasure of."

Allow pleasure.

This Valentine's Day, let's celebrate INDULGENCE! 🍫🌹 As an anti-diet dietitian, I'm here to remind you that enjoying treats, savoring delicious meals, and relishing every bite without guilt is an act of self-love. Embrace the joy of eating without restriction or judgment. Whether it's treating yourself to your favorite dessert or sipping on a decadent beverage, remember that food is meant to be enjoyed, not feared. 💝 Show me the delicious foods/bevies you enjoyed this day below!

02/06/2024

It’s Eating Disorder Awareness week.

I spend a lot of time asking people about triggers- comments, foods, people, environments that cause their eating disorder voice to get louder, more aggressive or more intense.

Years of answers has taught me that so many “off the cuff”, “innocent” comments about food or our bodies can really send someone to a difficult place in their ED recovery.

So, I’m going to continue to be sensitive. I’m going to assume someone around me may be recovering.

I’d encourage you to consider trying the same- you may just help someone recover.

01/30/2024

We don’t seem to value cooking meals the same way we did 20-30 years ago.

You might be thinking: “Well, I do, I just don’t have time”.

And I agree.

We’ve created such chaotic, over scheduled days and weeks, that time preparing meals and sitting leisurely to enjoy said meals are a rarity for most.

I recently read “Your schedule doesn’t lie. It shows what your priorities are”. It was focused more around if you have plans for learning a new hobby, but the same can be said about making time to cook and eat together.

Let me know your thoughts below:

Are you fine with your busy schedule? Do you sit to eat as a family most nights?