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Personal Wellness

About

Hi! I’m Nadia. I’m a UC warrior, mama of 2, and a foodie! I’m here to share my story, raise awareness and empower others to live fearlessly with IBD . Here you will find gut healthy recipes and strategies to help you on your journey to personal wellness!

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Latest Posts

Chia Breakfast Cookies (Gluten Free, Dairy Free, Vegan)

February 19, 2021
Soy-Free Teriyaki Baked Rainbow Trout (Gluten Free, Dairy Free)

February 17, 2021
Frozen Yogurt Bark

January 24, 2021
Egg Roll in a Bowl (Gluten Free, Grain Free, Dairy Free, Keto, Whole 30)

January 18, 2021
Banana Oat Chocolate Chip Muffins (Gluten Free, Vegan)

October 27, 2020

Instagram

gutsygirldiaries

P I Z Z A⁣ ⁣ Now that I have your attention,

P I Z Z A⁣
⁣
Now that I have your attention, let me put you on to my new favourite way to enjoy pizza!⁣
⁣
I use a cloud bread base, add my toppings, and boom! A gluten free, grain free meal that is high in protein and that will keep you full for hours…and it’s so easy to make, there’s only 2 ingredients!⁣
⁣
What you need:⁣
¾ cup egg whites⁣
2 ½ tsp arrowroot starch (you can sub cornstarch, I used @bobsredmill )
⁣
How to make it:⁣
Preheat your oven to 325 and line/grease a baking sheet⁣
Using a hand held mixer or stand mixer (I used my KitchenAid), beat the egg whites on high until they have reached a stiff peak consistency⁣
Add the arrowroot starch and beat again⁣
Spread the mixture on a baking sheet and cook for 20 mins⁣
Remove from the oven, let cool for 5 mins then add your toppings⁣
Place under the broiler for 2-3 mins to crisp up, and enjoy!⁣
⁣
Happy Thursday 💜xo⁣
⁣
#gutsygirldiaries #pizza #cloudbread #glutenfree #grainfree #keto #highprotein #lunch #dinner #eggs #eggwhites #healthyrecipes #kitchenaid #bobsredmill

Raising awareness for Autism is near to my heart,

Raising awareness for Autism is near to my heart, and today I advocate in support of my nephew, Peter Anthony #swipeleft⁣
⁣
⁣
“Light it up blue is a unique global initiative that kicks off Autism Awareness Month and helps raise awareness about Autism. Autism Speaks' Light it Up Blue has gone from a single idea to a worldwide phenomenon”.⁣
⁣
Advocate with me on April 2 and help light the world blue 🧩 ⁣
⁣
⁣ 💙xo #gutsygirldiaries #autism #liub #autismspeaks #lightitupblue #autismawareness #crystalladderlc #autismontario #worldautismday #advocate #support #family #love

Cookies for breakfast… now that I have your atte

Cookies for breakfast… now that I have your attention, let me put you on to these healthy chia cookies that you can make today so you have them ready for breakfast in the morning! ⁣
⁣
These chia cookies are made with hearty ingredients like oats and chia seeds which make them perfect for breakfast because they will keep you full or even as a satisfying snack whenever you get a craving for something sweet. Their texture is soft and chewy, and the pop of chocolate makes them oh so decadent! ⁣
⁣
Recipe is linked in my bio…have a peek, your house will smell amazing tomorrow! ⁣
⁣
Made these hearty, healthy cookies? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries and let me know what you think ⁣
⁣
Happy Friday 💜xo ⁣
⁣
#cookies #chia #chiaseeds #oats #glutenfree #dairyfree #vegan #refinedsugarfree #flourless #baking #breakfast #snack #mealprep #healthyrecipes

Avocado toast on Broghies...yes please!⁣ ⁣ Avo

Avocado toast on Broghies...yes please!⁣
⁣
Avocado toast is one my favourite meals to eat breakfast, lunch, or dinner. ⁣
⁣
As a base, I used @broghies which make the perfect gluten free, low carb, low calorie substitute for bread. Topped with everything but the bagel seasoning, this girl is enjoying a breakfast that is complete of protein, carbs, and healthy fats. ⁣
⁣
Happy Thursday! 💜xo⁣
⁣
#gutsygirldiaries #ibd #ibdawareness #guthealth #myibdstory #organic #broghies #lowcarb #lowcalorie #toast #avocadotoast #egg #startyourmorningright #avocado #easybreakfast #goodfats #breakfast #healthyrecipes

Today is Ash Wednesday, and as a tradition, we don

Today is Ash Wednesday, and as a tradition, we don’t eat meat. My son is a picky eater and doesn’t like fish unless it’s deep fried..with the exception of this recipe! ⁣
⁣
This recipe is inspired by my dear friend Julie @julesaujus . She posted a miso-glazed salmon recipe on her page, and well when Julie makes something, my son is all for it (rightfully so, her recipes are thebomb.com). The only thing is … I didn’t have any salmon in my freezer! ⁣
⁣
I adapted this recipe by using rainbow trout instead of salmon, using coconut nectar in place of soy and using maple syrup in place of the brown sugar. I love adding ginger to any recipe I can for its anti-inflammatory properties, and because it complements the salmon, maple, and coconut nectar perfectly. ⁣
⁣
You can use this marinade for other fish such as salmon , or other proteins like chicken. ⁣
⁣
I like to pair the same with some steamed rice and veggies.. simple, nutritious, and delicious! Want to make it low-carb? Sub cauliflower rice or even zucchini noodles in place of the rice. ⁣
⁣
This recipe is linked in my bio, check it out! ⁣
⁣
Made this recipe? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries and let me know what you think ⁣
⁣
Happy Wednesday! 💜xo ⁣
⁣
#dinner #rainbowtrout #ashwednesday #meatless #teriyaki #weeknightdinner #easydinner #glutenfree #dairyfree #highprotein #goodfat #fish #healthyrecipes

Super humbled to have been chosen to be a part of

Super humbled to have been chosen to be a part of the fundraising campaign for Crohn’s and Colitis Canada! 💜

・・・
A very simple message:
Thanks to you, we were able to be there for our IBD community throughout 2020, and we are relying on people like you to help us through 2021, too. Please, help us make an impact: link in bio.
--
N'hésitez pas à faire un don dès aujourd'hui pour vous assurer que les programmes essentiels sont accessibles à toutes les personnes qui en ont besoin, et que nous puissions faire progresser les activités de recherche qui permettent la mise au point de nouveaux médicaments et nous rapprochent du jour où nous enrayerons ces maladies.
.
.
.
#crohns #crohnsdisease #colitis #ulcerativecolitis #inflammatoryboweldisease #ibd #crohnsawareness #invisibleillness #chronicillness #chronicallyill #crohnswarrior #crohnsfighter #weekendvibes #scientists #picoftheday #follow #researcher #inflammation #science #inspire #quotes #friday #happiness #love #hope #researchers #IBDwarriors #getgutsy

Good morning, it’s Shrove Tuesday, so we’re ma

Good morning, it’s Shrove Tuesday, so we’re making pancakes! ⁣
⁣
Today I’m sharing this super easy, healthy pancake recipe that your whole family will love. ⁣
⁣
I used oat flour as the base for this recipe because I love the texture and the flavour it gives to the pancakes. Oat flour is super simple to make. Place your oats in your blender, whiz them up and you’re done! ⁣
⁣
With under 10 ingredients, you can enjoy pancakes any day of the week 😊 ⁣
⁣
Here’s the recipe: ⁣
⁣
1 ½ cup Quick Cooking Gluten Free Rolled Oats (I used @Bobsredmill)* ⁣
2 tbsp maple syrup ⁣
1 tsp vanilla ⁣
2 tsp baking powder ⁣
¼ tsp baking soda ⁣
1 tbsp apple cider vinegar ⁣
1 cup dairy free milk (I used almond) ⁣
*If you already have oat flour, it works out to 1 ¼ cup oat flour ⁣
⁣
⁣
⁣
Place your oats in the blender and blend until they are a fine flour. Add the oat flour to a bowl along with the rest of the ingredients. Mix everything until it comes together and cook asap. The oat flour will absorb the liquid quickly, so you don’t want to let the batter sit. Add ¼ cup portions to a greased pan/griddle to make each pancake. ⁣
⁣
Top with your favourite goodies: maple syrup, coconut flakes, chopped nuts, fruit, nut butter…. the possibilities are endless! ⁣
⁣
Enjoy! 💜xo⁣
⁣
Made these delicious pancakes? Tag me @gutsygirldiaries #gutsygirldiaries so I can see how yours turned out! ⁣
⁣
#pancakes #pancaketuesday #oats #oatflour #healthypancakes #healthyrecipes #glutenfree #dairyfree #vegan #shrovetuesday #lent

If you love egg rolls, you are going to love this

If you love egg rolls, you are going to love this recipe! ⁣
⁣
Egg roll in a bowl is a simple, one pot wonder that gives you all the flavours of an egg roll sans the wrapper. It has become a go-to for me in terms of meal prep and quick, think on your feet dinners since it takes all of 20 minutes to make. ⁣
⁣
Click the link in my bio to get the recipe! ⁣
⁣
Did you make egg roll in a bowl? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries .. I love hearing your feedback! ⁣
⁣
Happy Monday Instafam! 💜xo ⁣
⁣
#mealprep #dinner #lunch #eggroll #eggrollinabowl #keto #glutenfree #grainfree #dairyfree #keto #whole30 #weeknightdinner #healthyrecipes #easyrecipes ⁣

Hello friends!⁣ ⁣ I have partnered with Canadi

Hello friends!⁣
⁣
I have partnered with Canadian Blood Services to be a part of their #DaysofGiving campaign to help raise awareness for the need of blood donations. ⁣
⁣
The biggest winners in the December #DaysofGiving campaign are the patients who rely on a steady supply of blood for treatment where and when they need it most. ⁣
⁣
In addition to the routine cleaning, infection-control, and screening practices, they have introduced enhanced cleaning measures, wellness stations and physical distancing measures to better protect anyone who comes through the doors. ⁣
⁣
For our latest updates, visit blood.ca/COVID19⁣
⁣
Stay Safe 💜xo⁣
⁣
#gutsygirldiaries #partner #CanadasLifeline #BloodforLife #plasmaforlife

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gutsygirldiaries

P I Z Z A⁣ ⁣ Now that I have your attention,

P I Z Z A⁣
⁣
Now that I have your attention, let me put you on to my new favourite way to enjoy pizza!⁣
⁣
I use a cloud bread base, add my toppings, and boom! A gluten free, grain free meal that is high in protein and that will keep you full for hours…and it’s so easy to make, there’s only 2 ingredients!⁣
⁣
What you need:⁣
¾ cup egg whites⁣
2 ½ tsp arrowroot starch (you can sub cornstarch, I used @bobsredmill )
⁣
How to make it:⁣
Preheat your oven to 325 and line/grease a baking sheet⁣
Using a hand held mixer or stand mixer (I used my KitchenAid), beat the egg whites on high until they have reached a stiff peak consistency⁣
Add the arrowroot starch and beat again⁣
Spread the mixture on a baking sheet and cook for 20 mins⁣
Remove from the oven, let cool for 5 mins then add your toppings⁣
Place under the broiler for 2-3 mins to crisp up, and enjoy!⁣
⁣
Happy Thursday 💜xo⁣
⁣
#gutsygirldiaries #pizza #cloudbread #glutenfree #grainfree #keto #highprotein #lunch #dinner #eggs #eggwhites #healthyrecipes #kitchenaid #bobsredmill

Raising awareness for Autism is near to my heart,

Raising awareness for Autism is near to my heart, and today I advocate in support of my nephew, Peter Anthony #swipeleft⁣
⁣
⁣
“Light it up blue is a unique global initiative that kicks off Autism Awareness Month and helps raise awareness about Autism. Autism Speaks' Light it Up Blue has gone from a single idea to a worldwide phenomenon”.⁣
⁣
Advocate with me on April 2 and help light the world blue 🧩 ⁣
⁣
⁣ 💙xo #gutsygirldiaries #autism #liub #autismspeaks #lightitupblue #autismawareness #crystalladderlc #autismontario #worldautismday #advocate #support #family #love

Cookies for breakfast… now that I have your atte

Cookies for breakfast… now that I have your attention, let me put you on to these healthy chia cookies that you can make today so you have them ready for breakfast in the morning! ⁣
⁣
These chia cookies are made with hearty ingredients like oats and chia seeds which make them perfect for breakfast because they will keep you full or even as a satisfying snack whenever you get a craving for something sweet. Their texture is soft and chewy, and the pop of chocolate makes them oh so decadent! ⁣
⁣
Recipe is linked in my bio…have a peek, your house will smell amazing tomorrow! ⁣
⁣
Made these hearty, healthy cookies? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries and let me know what you think ⁣
⁣
Happy Friday 💜xo ⁣
⁣
#cookies #chia #chiaseeds #oats #glutenfree #dairyfree #vegan #refinedsugarfree #flourless #baking #breakfast #snack #mealprep #healthyrecipes

Avocado toast on Broghies...yes please!⁣ ⁣ Avo

Avocado toast on Broghies...yes please!⁣
⁣
Avocado toast is one my favourite meals to eat breakfast, lunch, or dinner. ⁣
⁣
As a base, I used @broghies which make the perfect gluten free, low carb, low calorie substitute for bread. Topped with everything but the bagel seasoning, this girl is enjoying a breakfast that is complete of protein, carbs, and healthy fats. ⁣
⁣
Happy Thursday! 💜xo⁣
⁣
#gutsygirldiaries #ibd #ibdawareness #guthealth #myibdstory #organic #broghies #lowcarb #lowcalorie #toast #avocadotoast #egg #startyourmorningright #avocado #easybreakfast #goodfats #breakfast #healthyrecipes

Today is Ash Wednesday, and as a tradition, we don

Today is Ash Wednesday, and as a tradition, we don’t eat meat. My son is a picky eater and doesn’t like fish unless it’s deep fried..with the exception of this recipe! ⁣
⁣
This recipe is inspired by my dear friend Julie @julesaujus . She posted a miso-glazed salmon recipe on her page, and well when Julie makes something, my son is all for it (rightfully so, her recipes are thebomb.com). The only thing is … I didn’t have any salmon in my freezer! ⁣
⁣
I adapted this recipe by using rainbow trout instead of salmon, using coconut nectar in place of soy and using maple syrup in place of the brown sugar. I love adding ginger to any recipe I can for its anti-inflammatory properties, and because it complements the salmon, maple, and coconut nectar perfectly. ⁣
⁣
You can use this marinade for other fish such as salmon , or other proteins like chicken. ⁣
⁣
I like to pair the same with some steamed rice and veggies.. simple, nutritious, and delicious! Want to make it low-carb? Sub cauliflower rice or even zucchini noodles in place of the rice. ⁣
⁣
This recipe is linked in my bio, check it out! ⁣
⁣
Made this recipe? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries and let me know what you think ⁣
⁣
Happy Wednesday! 💜xo ⁣
⁣
#dinner #rainbowtrout #ashwednesday #meatless #teriyaki #weeknightdinner #easydinner #glutenfree #dairyfree #highprotein #goodfat #fish #healthyrecipes

Super humbled to have been chosen to be a part of

Super humbled to have been chosen to be a part of the fundraising campaign for Crohn’s and Colitis Canada! 💜

・・・
A very simple message:
Thanks to you, we were able to be there for our IBD community throughout 2020, and we are relying on people like you to help us through 2021, too. Please, help us make an impact: link in bio.
--
N'hésitez pas à faire un don dès aujourd'hui pour vous assurer que les programmes essentiels sont accessibles à toutes les personnes qui en ont besoin, et que nous puissions faire progresser les activités de recherche qui permettent la mise au point de nouveaux médicaments et nous rapprochent du jour où nous enrayerons ces maladies.
.
.
.
#crohns #crohnsdisease #colitis #ulcerativecolitis #inflammatoryboweldisease #ibd #crohnsawareness #invisibleillness #chronicillness #chronicallyill #crohnswarrior #crohnsfighter #weekendvibes #scientists #picoftheday #follow #researcher #inflammation #science #inspire #quotes #friday #happiness #love #hope #researchers #IBDwarriors #getgutsy

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