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A Fresh Start For 2019 | Health & Wellness Resolutions

Last updated on Jan 2nd, 2019 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
A Fresh Start Beach Scene

It’s New Year’s again… when did that happen?! This means it’s the season for resolutions. I’m not sure I’m quite ready. Some of my resolutions from last year are still a work in progress (I’m still a perfectionist and my daily yoga goal needs some love!). But I’m excited about a year full of new adventures!

The first adventure is shifting house and converting a building on the family farm into a temporary home… I’m currently procrastinating from packing boxes and dealing with the ginormous pile of crockery and random food photograph stuff by writing this blog post!

For me, New Year resolutions are about becoming an all-around better human and protecting my health while figuring out how I can help you too.

Health & Emotional Wellbeing Resolutions

On a personal level, there are a few health and emotional wellbeing things I want to work on this year.

Sleep more.

While sleep isn’t a magic cure-all, it helps our bodies heal and repair and protects our emotional wellbeing. IBS is affected by our brain-gut connection so looking after our mental health and reducing stress often has the bonus of reducing gut symptoms.

The last few days I’ve been filling up my sleep bank as it’s been a tad very depleted lately. Life keeps happening. My balance between work, life, and family has been skewed… shifting house definitely isn’t helping.

I’ve noticed that the less sleep I get the worse my health gets… And the harder it is to cope with all the little things. This increased stress also messes with my IBS.

This year I’m instigating a sleep routine. No these aren’t just for toddlers – they are all about taking time to wind down before bed and get your mind ready for a peaceful sleep. I’m a chronic overthinker… bedtime to me seems to be spending hours in bed figuring out what I need to do the next day, so a sleep routine will hopefully break the habit and help me get better quality sleep. 

Worry less.

Why are these two simple words so hard to achieve? Stress is a catalyst for triggering IBS symptoms as it activates our flight or fight response and initiates the Stress-IBS Cycle.

I like to think I’ve grown a lot over the past couple of years. I no longer worry about what everyone thinks about me and I am getting better at taking daily obstacles in my stride but I still fret. A lot.

The thing about worrying is that it doesn’t achieve anything… it’s just a waste of energy. By the time I’ve fretted about sending an email or making a phone call I probably could have completed the task. For me I think fretting is partially down to habit and has become a default state of mind.

This year I’m trying a new technique. When I notice I’m fretting I’m going to stop and ask ‘will this issue matter in a day’s time? A week’s time or in five months?’ If it’s not going to matter then I will try to let it go or add the task to the ‘to-do’ list. If the fret object significantly matters, then I will stop and make a quick action plan so I can put it aside knowing I can come back to it later and deal with it.

What helps you deal with your worries?

Spend time with the family.

I know it sounds so CORNY but it’s something I’ve been taking for granted. This resolution relates back to filling up my positive emotional bucket and giving back to those who support me while I manage my medical conditions.

In my mind, I have this never-ending amount of time to spend with my family sometime in the future once everything is perfect… like when I’ve hit my next sales target, or finished a renovation project, or sorted out my life (sound familiar?).

Christmas was a bit of a wakeup call. As I watched my grandma struggle up the short garden path and into the house, I realized that she might not have many tomorrows left.

Time with family in the future isn’t guaranteed. That scares the you-know-what out of me. It’s so easy to get caught up being busy that you don’t make time to be with family and friends. This year I want to actively block out time in my schedule to catch up with friends and family on a regular basis.

Stuff You Can Help With

I also have a few resolutions you can help me with as we have some awesome projects on the go this year.

Vegan and veggie lovers, I would love your help!

I haven’t forgotten about you and I’m super excited about providing more low FODMAP support tailored especially for you… I’m ramping up the veggie-based meals in my house but would love to know what you enjoy eating. So, send me an email and tell me what you love to eat.

Help me sell out my new cookbook!

I spent a large portion of last year pouring my heart and soul into my new cookbook ‘The Gut Friendly Cookbook’ which is coming out in March. I discovered that creating a cookbook isn’t as easy as it looks… turns out I swear like a sailor when my camera/food/lighting is misbehaving!

But guess what?! I created a drool-worthy cookbook to get you lovin’ your food again.

I need to sell at least 800 copies by March to meet presale targets… any chance you can help me with that? If you or [insert family member/friend/colleagues/best friend’s neighbor] is on the low FODMAP diet, has food intolerances/allergies or needs to be gluten-free then this book is for them…. Check it out here.

Figure out a way to help you get better health care for less.

I’m one of those personalities that like to set huge goals with a sometimes (almost always) naive belief that I can make them happen… This is one of those goals! As a human who lives with multiple medical conditions I get how expensive they can get and that sometimes you have to choose to pay a medical bill over groceries, or rent, or seeing a dietitian who might be able to help…

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

So what if there was a better way? We want to grow our online platform (if you haven’t checked out our Recipe Club or Wellness Club head here) so we can provide you with more support AND figure out ways so you don’t have to pay out of pocket.

If you have connections with large health care providers, insurance companies, public health care networks, or health care industry experts then let us know. We’d love to start a conversation. Email us here. If you are in the USA you might want to check out CoverUS – they are an awesome company working on a similar mission.

Gems to Take Away

If you haven’t set your resolutions yet, then take a few minutes to think about what you really value in life and look at resolutions that resonate with those. No body shaming, no intense exercise regimes, just gentle goals that will help you be the human you want to be.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 600+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Jan 10

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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

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Jan 2

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

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Jan 1

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

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Dec 28

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
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Dec 24

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself

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Dec 23

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Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
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#christmas #stuffing #christmasstuffing #glutenfreestuffing #lowfodmaprecipe #fodmap #coeliac #foodintolerances #ibsdiet #glutenfree #fodmapfriendly #foodphotographer #foodblogger #lowfodmap
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