2 sisters finding health & wellness
OUR RECIPES / OUR FACES
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Anonymous asked: hey are your recipes clean? because im trying to grow abs and i need clean recipes :) hehe thanks

Yes, they’re all clean. We wash our produce thoroughly hahaha

But yes, they’re all actually pretty clean! X

Anonymous asked: FYI cashews are not low fodmap! I'm not sure what list you use but the most updated one is from the monash university phone application. Just thought I'd let you know. There's a lot of contradictory info out there and it can make a difference in the amount of relief you experience

Hi - thanks. We also use the monash uni app & I personally have been eating this way for the last 2 and a half years. The amount of cashews in the recipe was a less than 1/4 of a cup for 12 cupcakes.. Which is very minimal (about 10 nuts). The monash uni app states 20 as red & only if you are sensitive to oligos. The fodmap diet isn’t a one fits all approach (as we often state) and I always recommend working with a nutritionist to figure out your own personal thresholds! Thanks though! X

Made them! Half filled with cashew cream & half filled with cinnamon cream.

Made them! Half filled with cashew cream & half filled with cinnamon cream.

Anonymous asked: Can people not living in Australia take part in the meal for a meal hashtag/project?

For the time being it’s only open to Australian residents as it’s run by OzHarvest, which is an Australian foundation, hopefully if they have success Virgin Airlines with broaden the project! x

Move over #foodporn, there’s a new hashtag in town!

If you follow our instagram (@healthfoodproject), you may have noticed that in our last post we tagged #mealforameal! So what is it? The website states

While it was once considered rude to have your phone at the table, now it’s normal to see smartphones taking pride of place amongst the plates or in the hands of diners as they eagerly snap their meals and post them to Instagram.

Research has shown that food pictures are the second most common type of photo taken by Australians and third most common to be seen on social media news feeds with seven in ten Australians admitting they have posted a food picture on their social channels.

Unfortunately, it’s not just our social media channels overflowing with food. According to Oz Harvest, four million tonnes of food is wasted every year in Australia alone. In fact, we throw away food worth $8 billion annually. Where does it go? Straight to landfill.

Despite all of this food being wasted, two million Australians are reliant on food relief every year, with 90 per cent of Australian food relief agencies not able to meet demand for meals. It would seem that while we’re sharing meals on Instagram, we’re not sharing meals where they are really needed.

Virgin Mobile want to correct this imbalance and every time someone takes a photo of a meal and shares it on their social channels with the hash tag #mealforameal, they will donate to Oz Harvest so they can deliver a real meal to someone in need. Virgin Mobile is aiming to deliver 400,000 meals through Oz Harvest with its #mealforameal campaign.”

So go ahead, get tagging! You literally have absolutely nothing to lose, so you might as well join in.. We know you upload pictures of your lunch, so why not go that one step further and help turn them into a real meal for someone in need!

Find out more here!

Next on our to do list: FOMDAP-ify these raw cupcakes from This Rawsome Vegan Life.. They look divine but contain dates and coconut nectar. The idea behind them is what caught our eye!
Original recipe can be found here

Next on our to do list: FOMDAP-ify these raw cupcakes from This Rawsome Vegan Life.. They look divine but contain dates and coconut nectar. The idea behind them is what caught our eye!

Original recipe can be found here

Warning, TMI post. FODMAP fun.. FODMAP fail?

Generally speaking, Genie’s and my eating habits are pretty good. I think this is partially because we’re both very aware of the consequences of eating poorly, but also partially because of our mothers influence. We grew up with home cooked meals; plenty of fruit trees in the backyard and our extended family was and is very much the same in regards to eating real food - Christmas and Easter are amazing, to say the very least.

Anyway, Genie and I woke up on Saturday morning both feeling pretty “normal” in terms of our bowels. Yup, we’re jumping right into it! It wasn’t the sunniest of Saturdays in Melbourne so we decided to head out and do some window-shopping. We got ready & headed off. So far, so good. This was at 11am. At around 11.15am, Genie mentioned that she wanted a pit stop at the closest bathroom “NOW!”. We stopped. I waited; I messaged her asking if she was okay. She emerged and walked towards the car. She had an odd expression on her face.

“My bowels need to take a xanax and just calm the eff down. Seriously, if my bowels were a person.. Omg, I couldn’t deal”

We continued on. It was nothing new. For months now, she’d been having stomach pains. Mine were also particularly bad when I was initially diagnosed, however, that was a few years ago. I can recall a time when blacking out at the gym in the foetal position while sweating and shivering profusely was something I considered normal. I thought I was lucky when I managed to feel it coming, as I’d slowly stumble to bathroom to black out in private, much better than the gym floor.

Back to our weekend, everything seemed to be fine, and it was for an hour or so. We had just arrived at our destination when I found out that it in fact it wasn’t so fine.

“OMG I NEED TO GO TO THE BATHROOM” she yelped.

I looked at her with sympathy in my eyes, as I too felt very NQR. We drove back to the same place again, now both power walking to the toilet, laughing out loud in our own cubicles.
Sometimes it’s nice having someone who fully understands your needs and feels exactly what it’s like living with food allergies and intolerances. Even though Genie blames me for her “dud genetics”, she has also mentioned that “at least I get a 1-2 year warning of what’s going to go wrong next” as everything I have, she has recently been diagnosed with.

What is the moral of this post? I’m not quite sure. Perhaps that we, too, are human and suffer from the same things you guys do. Perhaps it’ll help some of you feel less alone. – I hope it does! Perhaps the moral is that one FODMAP diet doesn’t really fit all. Whatever you take from reading this, I hope you enjoyed this little insight into our day to day life, sorry if you don’t like toilet humour, but sadly conversation about our bowels is now the norm at our place. “How are bowels?” is as common as a “good morning!” around here.

If you’d like some more information about food allergies, comment, like or ask and I shall do my very best to help you all out. I know how daunting it is.. I’ve done it all myself; the tests, explaining my diet, changing my diet, crying on floor in pain, the food baby pregnancy pictures, oh the food baby pictures!

Don’t be too worried though, it gets A LOT easier as you learn new things, and get to know your digestion I guess. In a way it has taught me to take care of myself a bit better, hopefully you’ll soon feel the same!

Anonymous asked: i think you should write about your experiences too, like the other anon said. i would like to hear about the flare ups too. i have allergies and it's sometimes super hard feeling like noone understands!!

Oh I know! Occasionally i’ll have plans and want so badly to cancel because I actually feel like i’m a pregnant woman who has had a really rough day. People don’t believe how much bloating occurs and the actual extent of the bloating/pain! I always get “it’s just a stomach ache, why don’t you just not eat that food” haha ah! If only they knew!!

Anonymous asked: I would like to hear about your own struggles and flare ups as well as what medications and supplements work since I have similar issues. Also, more FODMAP friendly recipes would be amazing. Love you girls xx

Thanks lovely anon! We love all of our followers too! It’s nice knowing we’re not the only ones going through this. Haha we’ve been going back and forth about writing about flare ups. When we talk about them at a later date, we always laugh but are unsure others would be as amused as us. Will have to start noting down all of our conversations Xx

Help us out!

Hey guys - quite a few of you follow our blog and Instagram, so we were just wondering what you’d like to see more of/less of?
Would you like more allergen friendly foods, more healthy sweet options, more savory recipes, exercise updates, or perhaps info on the supplements we’ve tried and tested in regarding to our stomach troubles? Or perhaps less food ideas and more exercise ideas? Or maybe you’d like some written up articles about nutrition/allergens/food etc? I’m currently studying nutrition so would be happy to share bits and pieces with you all? Would you want to hear about our day to day food struggles and real life things like flare ups? Hahaha

Let us know! Either messaging us (anonymously if you’d like) or commenting on our Instagram!

:)

1 cup almond meal
2/3 cup rolled oats
1/4 cup quick oats 
3 tablespoons homemade hazelnut butter (made in the vitamix with hazelnuts and cacao powder)
1 tablespoon chia seeds 
3 tablespoons water
1/2 cup chopped almonds (1/4 cup for topping & 1/4 cup for bars)
Heaping of cinnamon 
Chopped hazelnuts (for top)
1/3 cup rice malt syrup
Combine dry ingredients in a bowl (minus the 1/4 almonds and chopped hazelnuts). Next add water, hazelnuts butter and rice malt. 
Mix everything until nice and sticky, if your mixture isn’t sticky enough, add a touch more hazelnut butter or rice malt (depending on the sweetness you desire).
Flatten into a tin lined with baking paper and bake for 10 mins on 160 if you want a golden top or simply refrigerate and cut into bars once set.
After it was baked, we topped with chopped almonds and hazelnuts then drizzled with homemade chocolate. 

Not the healthiest thing in the world but definitely a lot healthier than anything you’d get at the shops! And a perfect treat yo-self option! Also, you can definitely use other sweeteners if you prefer! 
We haven’t tried refrigerating ours without baking, but the mixture tastes great and doesn’t include anything that needs cooking. It also stays together quite well when raw, so I’m assuming refrigeration alone will work!
Let us know if you try!! X

1 cup almond meal
2/3 cup rolled oats
1/4 cup quick oats
3 tablespoons homemade hazelnut butter (made in the vitamix with hazelnuts and cacao powder)
1 tablespoon chia seeds
3 tablespoons water
1/2 cup chopped almonds (1/4 cup for topping & 1/4 cup for bars)
Heaping of cinnamon
Chopped hazelnuts (for top)
1/3 cup rice malt syrup

Combine dry ingredients in a bowl (minus the 1/4 almonds and chopped hazelnuts). Next add water, hazelnuts butter and rice malt.
Mix everything until nice and sticky, if your mixture isn’t sticky enough, add a touch more hazelnut butter or rice malt (depending on the sweetness you desire).
Flatten into a tin lined with baking paper and bake for 10 mins on 160 if you want a golden top or simply refrigerate and cut into bars once set.
After it was baked, we topped with chopped almonds and hazelnuts then drizzled with homemade chocolate.

Not the healthiest thing in the world but definitely a lot healthier than anything you’d get at the shops! And a perfect treat yo-self option! Also, you can definitely use other sweeteners if you prefer!
We haven’t tried refrigerating ours without baking, but the mixture tastes great and doesn’t include anything that needs cooking. It also stays together quite well when raw, so I’m assuming refrigeration alone will work!

Let us know if you try!! X

Anonymous asked: What would you say to someone starting off a healthy lifestyle? I really want to start eating healthy and clean but have no idea where to start because my family eat foods that are extremely bad for you. What should I do about my family? Should I tell them about it?

Well first of all I’d jump up and down in joy and say good on you! Wanting to better your health is an amazing thing. Trying to adopt new eating habits can be daunting, but don’t worry, it can definitely be done - and very easily! And once you start noticing the benefits, you won’t look back. I’m not sure what you mean by ‘extremely bad’ foods, i’m going to assume processed foods and take away? Either way, the best thing to do is slowly start replacing one food with a healthier version of it, so instead of suddenly changing all of your food habits at once, you’ll instead phase them out. I’ll link a few easy recipe ideas below you.

In regards to your family, I’d definitely tell them! You never know – they might want to join you? Strength in numbers! Either way, you’ll be able to gauge their reaction. If you don’t want to tell them right away, perhaps try getting them involved then mention it for example, maybe suggest to your mum that you want to try something different for dinner and offer to help her make it? Or maybe even suggest baking, but bake some healthy cookies or muesli bars which you can snack on during the week?

Now back to the food.. I think the easiest thing to do will be adding healthy snacks during the day. Things like

- Apples with peanut butter
- Bananas/Kiwis/Oranges – easy to transport fruit
- Chopped carrots with dip
- A handful of mixed nuts
- A green smoothie made with banana, spinach, peanut butter, milk and cinnamon is delicious
- Rice cakes with nut butter
- Home made guacamole with veggies – yum!
- Roast veggies are always super filling and nothing “healthy scary”

I’ll add a few links below for you to check out aswell!
http://www.thehealthychef.com/2014/07/salted-nut-butter-cookies/
http://www.thehealthychef.com/2012/07/apple-cinnamon-breakfast-cookie/
http://www.thehealthychef.com/2012/03/my-healthy-carrot-cake/
http://minimalistbaker.com/best-ever-5-minute-microwave-hummus/
http://www.thehealthychef.com/2014/02/gluten-free-sweetcorn-fritters/
http://www.thehealthychef.com/2012/07/chocolate-power-smoothie/
http://nutritionstripped.com/flourless-blackberry-chocolate-cake/
http://thehealthyfamilyandhome.com/healthy-peanut-butter-cups/

Let me know if you need anymore help with other meal ideas or anything really! Also, feel free to send through some extra information about your food habits if I’ve got them wrong! x

Anonymous asked: How much fiber do you have while doing low fodmap? I've read that I shouldn't exceed the recommended fiber intake which I would normally do if not doing low fodmap. Also, do you mind posting recipes for your low fodmap food when possible?

Hey! I actually don’t count my macro intake so have no idea how much fiber i’m getting. I just try to ensure that I eat veggies or some sort of greens with every meal (I tend to avoid fruit completely). I also drink a home-made herbal tea blend whenever I eat/throughout the day if i’m out and about, and find that helps with bloating, stomach pain & digestion. I learnt the heard way that if I have a huge excess of fiber, my symptoms appear with a vengeance, so I do avoid things like chia pudding, psyllium based breads/baked goods, and large amounts of oats/grains. It tends to be a very personal thing though, because my sister is fine with oats, blueberries, chia. Sorry, that wasn’t much help! You just have to experiment with your own threshold - I do recommend you do this with a nutritionist though because frequent flare ups do impact nutrient absorption and you don’t want that! In regards to the recipes along side our posts, we’ll start doing that! x

Baked sweet potato topped with spinach, green capsicum, carrot, dill, almonds and black tahini. Yum!

Baked sweet potato topped with spinach, green capsicum, carrot, dill, almonds and black tahini. Yum!

Anonymous asked: on your insta you always tag fodmap and lowfodmap. what is that?

Yup, we sure do! FODMAP’s are sugars that both my sister and I try to avoid due to malabsorption issues. There’s a bit of confusion surrounding the diet, so I might actually do a post on it. I’ve been on and off the FODMAP bandwagon for a while now, so I think i’ve experienced the good, bad and ugly of it all.