Low FODMAP Acai Bowl

One thing that I absolutely love to eat is an acai bowl. We can find them in about 10 different locations in our neighborhood alone, but I also love making my own at home. 

During my first week on the low FODMAP diet, I quickly learned that I cannot have a lot of my normal go-to foods. I was super worried that I would have to miss one of my favorite break fast meals on regular macro days.

After doing some research with the Monash University FODMAP diet app and looking over my FASTer Way recipe, I came up with an acceptable solution and created my first low FODMAP acai bowl.

Base - blend together

Sambazon Acai packet

Strawberries 145g

Banana 35g

Chia Seeds 1 tsp

Almond milk 1/4 cup

Spinach 1/2 cup

My toppings:

Almonds (shaved) .03 oz

Raspberries 1.5 oz

Blueberries 1.4 oz

Oats 2 tbsp - too plain but I found a recipe to make low FODMAP granola!!

I have to admit, it was not as good as my regular bowl but it did the trick for now. I really missed my blackberries and honey which are off limits because they are too high in FODMAPs. 

What are your favorite toppings on an acai or smoothie bowl?

Berry Banana Smoothie

Making a break fast smoothie makes me happy!

I love that I can pack so many macro and micronutrients into one meal. I don't feel stuffed or hungry later either. In fact, I often feel satisfied until dinner. 

The weather is heating up here in Hawaii and on days when the trade winds are low, there is nothing like a good smoothie to cool down the body temperature.

Most of the time I follow a recipe, but yesterday I decided to wing it and the result was delicious! I promised to share the recipe, so here goes...

Berry Banana Smoothie

1 banana - frozen

1 cup frozen berries

1 cup unsweetened vanilla almond milk

1 TBSP flaxseed

1 TBSP chia seed

1 TBSP almond butter

1 cup green lettuce

1/2 cup spinach

1 serving collagen protein

2 tsp lemon juice

Not only was this smoothie delicious, it was just the right balance of protein, carbs and fats, perfect for a regular macro day if you follow the FASTer Way.

Here are the macros for all you trackers out there:

Protein 29g, carbohydrates 54g, fat 18g and fiber 17g

When do you like having your smoothie?

Supersets with Tempo and a Booty Challenge

Today was our first strength training day following the new programming for July: Supersets with Tempo. We are going to be focusing on doing two exercises at a time back-to-back. One will be straight reps and the second we will vary the speed to increase the time under tension, aka max out the muscles!

I was really liking the mixed pyramid sets we were doing in June, but I know that in order to see change, we have to mix things up. That is why I love being in FASTer Way VIP. I get the perks of a personal trainer without the price!

This month we are also doing a Booty Challenge. So a couple of days a week we get bonus content to build our lower body strength. Today was day 2 and let me just say that things were on fire!

After my workout I did a cool down walk. It was a stunning day here in Hawaii with great trade winds, so I took advantage and headed toward the Lanikai Monument. This monument marks the entrance to the Lanikai neighborhood. 

The monument is my turn around spot, but I like to walk down the hill to the lava rocks and take in the view first. If you follow my Instagram stories you will see that I am here a lot! mrC and I love to sit and enjoy the breeze while looking for turtles. We came here almost everyday when the beach was closed at the beginning of the COVID quarantine.

I just love looking at the amazing view of Kailua Beach and the Kailua blue water from here. We truly are blessed to have this as our playground.

One reason I love this walk, is because it is all sidewalks and walking paths from our apartment (unless we take a side street which has very little traffic). The walking/bike path goes right through Kailua Beach park.

I spent the rest of my day working a little, chatting with my Functional Medicine Practitioner and eating! BreakFAST was one of my favorites: egg, tuna, avocado and hummus on gluten free, dairy free toast. The bread is made locally here on Oahu and is the best GF bread I've ever had.

While I was working, I had a 3 pound turkey breast cooking in the crockpot, so dinner was turkey breast, steamed broccoli and sweet potato chips. Turkey is my new chicken!

I got a bit of a game plan from the FMP today to help with my gut health and cortisol spikes. More on that in my next post.

Do you mix up your strength training workout programming or does someone do it for you?