New Recipe Alert! Low FODMAP Teriyaki Sauce!

This one is a game changer for me, finally I have a good option for eastern inspired food! There’s nae garlic, nae onions and it’s DELICIOUS! 

This is my first attempt so I expect I’ll perfect and tweak the recipe as I try it for other dishes but this version is still pretty damn special!

Click the photo to get the recipe! 

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Adventures in Croatia and holidaying on the low FODMAP diet

Since being diagnosed with irritable bowel syndrome I’d spent a lot of time worrying about my summer holiday. “What if the food has garlic/onions?”, “what if there is not dairy/gluten free breakfast option?”, “what am I supposed to eat for lunch if I can’t get a sandwich?” There was a whole host of questions and stress, all ultimately leading to the fear that this years holiday would be like the last where I was unwell for days.

So when we finally arrived in the outstandingly beautiful Poreč in Croatia earlier this month, I could have never anticipated just how much of a eating adventure it would be…

There I am on day one, all excited about the sunshine (and damn I am seeing some good gains there)!

As it turns out the hotel was very good on the non-dairy front, I had a whole host of meats for my morning protein fix and lactose free and rice milk (turns out I rather like rice milk) to choose from at breakfast. So everyday started with a bowl of oats and fruit and then some rice crackers with meat. While my milk was strictly non dairy most days, dairy is where the first discovery lies in this trip. Through some cautious sampling I learned that (after avoiding it for 13 years) I can eat cheese and ice cream! Granted it’s only hard cheeses and 1 scoop portion wise for ice but this is an astronomical discovery of pure joy for me, two of my favourite treats are back on the menu!

CHEESE!!!!! 😀
Oats, pumpkin seeds, sunflower seeds, fresh fruit and rice milk

In fact I discovered that there are plenty of awesome options on a low FODMAP diet, over the week I sampled some awesome risottos (cuttlefish was my favourite) and tucked into plenty of fresh fish, meats and veggies. I strongly suspect that I ate some disallowed food as pretty much everything is made with garlic &/or onions and one of the rissotos did have mushrooms but I seemed to survive as long as I stayed sensible and kept portions small.

Oh look more polenta and cheese!
Octopus, polenta and ice cream were firm daily favourites and also note the breadcrumbs (that one was not a clever choice)

Aside from the occasional naughty choices (breadcrumbs, mushrooms) the only real issues I faced were 1. Under ripe bananas (I love them, my stomach does not) and one evening when we went to the hotel grill restaurant. The grill restaurant was a preset menu and in reality was all FODMAP friendly food however, I am a child of the “you can’t leave till you finish all of your dinner” generation. So this meant I attempted to consume the overly generous offering of food (there were enough fries to feed 6 people), had the food confiscated by my partner and spent the next 2-3 days in significant discomfort. Honestly when it comes to controlling my willpower, I doubt I’ll ever learn…

I’m not sure why but it was a whole tray of pork (note I devoured the park ribs before I took the photo). It was soooo good though!
Is that not a thing of beauty? Oh the yum!

So in short I worried a lot for nothing, FODMAP is tough in some aspects (mainly no Bread) but there are so many alternative options that I actually barely noticed that I was on a restricted diet. I’ve come home inspired and ready to make the most of what I’ve learned, namely with the desire to up my polenta and risotto game and get cheese and ice cream back into my life!

For now though it’s back home to a rather chilly feeling Scotland, oh well at least I have this memory to keep me warm!

Till next year Croatia! Dovidenja from my creepy wee toes!

Homemade Gains Ep.3 – Coconut Mixed Nut Butter!

Yep my latest episode of Homemade Gains is live and this week it’s a truly easy and heavenly recipe! 

For Nut Butter addicts like me you MUST try this! Click here to see me make it or click the picture below to get the full recipe!

Also this weeks episode features my lovely “Little Lifter” Tank in Heather Purple, which you can get here!

Enjoy! 

The May Tee has landed! Plus, are you ready for the Hardcore Challenge?

So here we are on the 1st of May, it’s a bit scary how quickly we got here but instead of freaking out, let’s celebrate with a BRAND NEW TEE!

Yep the my May tee has dropped and it’s pretty dam awesome if I do say so myself!
Paying tribute to one of the most common complaints among lifters, Squat Rack is my way of helping you to save our squats from the plight of bicep curls!

Just Click the Photos to go to their shop page (link opens in a new window) and get yourself one of these little beauties! I’ve got a red tank on order to hopefully wear to BodyPower!

ladies tee squatrack-black
The Ladies Tee
ladies tank squatrack-white
The Ladies Tank
mens tee squatrack-white
The Mens Tee
mens tank squatrack-black
The Mens Tank

Before you run off to treat yourself to one of these awesome tees (you know you want to), how do you fancy giving your core a bit of a challenge this week? Head over to my Workout Challenge page to have a go at my ‘Hardcore’ Challenge for this week! I’m taking on the experienced level and already dreading the thought of doing almost 1 hours worth of planks this week!

Just like last week, I’ll post my videos to my Facebook/Instagram page to share my pain and give you laugh (or inspiration, but probably more laughing though), so make sure you’re following me to see how it goes!

Get ready for my new Transformation Plan with this Prep Challenge! 

Two new exciting things to share for this week! 

The first is my new Weekly Workout Challenges! These little challenges are a great way to get more active by adding little workouts into your week! The first is my “You Squat?!” Challenge and it starts tomorrow! Every challenge has 3 levels so there’s something there for everyone!

Check it out here or watch the video on my Facebook page! 

Next up is the Prep Plan for my Free Meal and Training Plan – Kickstart Change!

It’s a 2 week Prep task before embarking on the actual plan! Even if you don’t go for the plan, I 110% recommend doing this exercise, it’s a great way to assess where you are now in your eating and training. Like the plan, this is free and you can download the info sheet here!

Homemade Gains Episode 2 is live! This week stars Oat and Almond Loaf!

After an epic battle with technology and its lack of storage space, I finally have episode 2 of Homemade Gains on the YouTube channel for you all to enjoy!

Click here to check it out!

This week features my absolute bread of the moment: Oat and Almond Loaf


You can get the full recipe by clicking the text above but make sure you watch Homemade Gains too! I’ve got big plans for the YouTube channel so I need your views to make it awesome and well what’s not to love about seeing some tasty food being made! And of course it’s always a chance to see my tees in person! This weeks episode has got 2 of my current favourites!

Right for now I have to go finish work on my training plan (super excited to share that with you all very soon)! Your homework good people is to go watch Homemade Gains and like, subscribe and share (if you would be so kind please 😉)! 

Happy International Circus Day!

Yep it’s International Circus Day and I’m celebrating with some awesome aerial themed tees! For one week only you can get yourself some super awesome aerial tees! Lots of colours and tank options too but here’s each of the designs! Check out the shop to get yours!

To buy your super funky aerial tee click here!

New Breakfast Recipe! Meet the superbreakfast, Golden Rice Porridge!

People are all about turmeric these days, it’s one of the superfoods of the moment and the trendy chaps and chap-ettes can’t get enough of their Golden Lattes! 

By coincidence I am experimenting with Rice Porridge and needed a new idea when a Golden Latte recipe popped up on my Facebook feed sparking my foodspiration! 

And so I give you Golden Rice Porridge! Click the photo to go forth and enjoy its superfoody goodness! 

New Breakfast Recipe and my free transformation plan is coming very soon!

This week I’m experimenting with a new purchase; Rice Flake Porridge and I’ve added the first successful creation in the breakfast section – Honey Cinnamon Rice Porridge! It’s dairy free and it pretty much tastes like you’re having rice pudding for breakfast!

Click the Photo to go to the recipe and give this little wonder a try!

Honey Cinnamon Rice Porridge: it’s yum yum yum!

I’ve also just finished the meal plan of my first ever transformation plan! Now I just need to write up the accompanying training plan I should have just the thing for anyone looking to embark on a healthier lifestyle!

Finally got the Protein Shakes section open with a new recipe!!

Yip I finally got that blender that I’ve been pining for since last year! It was a super awesome birthday gift from my parents and the fun is just beginning!

First recipe up is a super super easy one; it’s a chocolate peppermint shake and a great way to make your post workout shake a little bit fancy!

Click the photo to go the recipe and enjoy! 🙂