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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

Grilled Calamari

June 21, 2021
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

Instagram

gutsygirldiaries

Hello Friends!⁣ ⁣ It’s been a minute since

Hello Friends!⁣
⁣
It’s been a minute since I’ve posted 😊⁣
⁣
Had a busy morning with meetings and I wanted a hearty, breakfast-y lunch!⁣
I made myself an egg white omelette, toasted English muffin with avocado, tomato & everything bagel seasoning, and some steamed green beans.⁣
⁣
Can’t wait to dig in!⁣
⁣
Happy Friday! 💜xo⁣
⁣
#gutsygirldiaries #lunch #breakfast #avocadotoast #avocado #eggwhites #healthyrecipes #dairyfree #veggies #Friday #tgif

Hello Summer!⁣ ⁣ The beautiful Toronto weather

Hello Summer!⁣
⁣
The beautiful Toronto weather had us grilling all weekend!⁣
⁣
One of my favourite things to order when I eat out is grilled calamari, so when I saw whole calamari in the freezer section of my local grocery store, I was inspired to make this dish at home.⁣
⁣
This dish is super easy to prepare and execute. I love that it is light, so it works great as an appetizer but also pairs well with any side as part of a main meal. The dressing is fresh and bright, perfect for summer!⁣
⁣
Recipe is linked in my bio…check it out!⁣
⁣
Made this recipe? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries …I’d love to know how you liked them!⁣
⁣
Happy Monday 💜xi⁣
⁣
#dinner #lunch #grill #summer #calamari #seafood #fish #protein #healthyrecipes #healthymeals #grilling #toronto

Hello friends!⁣ ⁣ Toasting to Thursday with t

Hello friends!⁣
⁣
Toasting to Thursday with this healthy breakfast made with 2 slices Carbonaut bread (that got squished in the freezer, hence their shape lol), 1.5 tbsp PB and Me no sugar peanut butter powder, and ½ cup blackberries⁣
⁣
So simple, so good!⁣
⁣
What did you have for #breakfast? Comment below⁣ ⬇️
⁣
#gutsygirldiaries #carbonaut #lowcarb #highprotein #berries #healthy #keto #vegan #plantbased

Today is World IBD Day. This day unites people wor

Today is World IBD Day. This day unites people worldwide (like me 😊) in their fight against Crohn's disease and Ulcerative Colitis. ⁣⁣
⁣⁣
⁣⁣
I cannot express how grateful I am for all of my followers, my supporters, and for the community of individuals who, despite their suffering, still have the will to fight and share their story with the world as a means of raising awareness about digestive diseases. You are an inspiration to me and I will continue to share my story and be united with you in this journey. ⁣⁣
⁣⁣
Whether you or someone you know is coping with an autoimmune disease, reach out and offer that person the love and support they need to rise above and continue fighting. 💪🏻⁣⁣
⁣⁣
A purple ribbon is used a symbol to raise awareness for IBD. Show your support today by tagging a friend and commenting with a Purple Heart 💜 ⁣⁣
⁣⁣
Together we are stronger than any illness! 💜xo ⁣⁣
⁣⁣
⁣⁣
#gutsygirldiaries #worldibdday #worldibdday2021 #crohns #colitis #ulcerativecolitis #ibd #myIBD #autoimmunedisease #ibdawareness #spoonie #guthealth loveyourgut #toronto #torontomoms

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

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gutsygirldiaries

Hello Friends!⁣ ⁣ It’s been a minute since

Hello Friends!⁣
⁣
It’s been a minute since I’ve posted 😊⁣
⁣
Had a busy morning with meetings and I wanted a hearty, breakfast-y lunch!⁣
I made myself an egg white omelette, toasted English muffin with avocado, tomato & everything bagel seasoning, and some steamed green beans.⁣
⁣
Can’t wait to dig in!⁣
⁣
Happy Friday! 💜xo⁣
⁣
#gutsygirldiaries #lunch #breakfast #avocadotoast #avocado #eggwhites #healthyrecipes #dairyfree #veggies #Friday #tgif

Hello Summer!⁣ ⁣ The beautiful Toronto weather

Hello Summer!⁣
⁣
The beautiful Toronto weather had us grilling all weekend!⁣
⁣
One of my favourite things to order when I eat out is grilled calamari, so when I saw whole calamari in the freezer section of my local grocery store, I was inspired to make this dish at home.⁣
⁣
This dish is super easy to prepare and execute. I love that it is light, so it works great as an appetizer but also pairs well with any side as part of a main meal. The dressing is fresh and bright, perfect for summer!⁣
⁣
Recipe is linked in my bio…check it out!⁣
⁣
Made this recipe? Don’t forget to tag me @gutsygirldiaries #gutsygirldiaries …I’d love to know how you liked them!⁣
⁣
Happy Monday 💜xi⁣
⁣
#dinner #lunch #grill #summer #calamari #seafood #fish #protein #healthyrecipes #healthymeals #grilling #toronto

Hello friends!⁣ ⁣ Toasting to Thursday with t

Hello friends!⁣
⁣
Toasting to Thursday with this healthy breakfast made with 2 slices Carbonaut bread (that got squished in the freezer, hence their shape lol), 1.5 tbsp PB and Me no sugar peanut butter powder, and ½ cup blackberries⁣
⁣
So simple, so good!⁣
⁣
What did you have for #breakfast? Comment below⁣ ⬇️
⁣
#gutsygirldiaries #carbonaut #lowcarb #highprotein #berries #healthy #keto #vegan #plantbased

Today is World IBD Day. This day unites people wor

Today is World IBD Day. This day unites people worldwide (like me 😊) in their fight against Crohn's disease and Ulcerative Colitis. ⁣⁣
⁣⁣
⁣⁣
I cannot express how grateful I am for all of my followers, my supporters, and for the community of individuals who, despite their suffering, still have the will to fight and share their story with the world as a means of raising awareness about digestive diseases. You are an inspiration to me and I will continue to share my story and be united with you in this journey. ⁣⁣
⁣⁣
Whether you or someone you know is coping with an autoimmune disease, reach out and offer that person the love and support they need to rise above and continue fighting. 💪🏻⁣⁣
⁣⁣
A purple ribbon is used a symbol to raise awareness for IBD. Show your support today by tagging a friend and commenting with a Purple Heart 💜 ⁣⁣
⁣⁣
Together we are stronger than any illness! 💜xo ⁣⁣
⁣⁣
⁣⁣
#gutsygirldiaries #worldibdday #worldibdday2021 #crohns #colitis #ulcerativecolitis #ibd #myIBD #autoimmunedisease #ibdawareness #spoonie #guthealth loveyourgut #toronto #torontomoms

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

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