"Susan utilizes the most healing foods in the most delicious ways."
–A.K.G. Brooklyn, New York
Hello!
Welcome to "CalmGut™!"
Delicious.
Nutritious.
Musings on Seasonal Food,
Unforgettable Recipes,
and Calm Digestion.
In 2000, I developed the Food Awareness
Program to counsel G.I. clients affected by
Reflux, Celiac, IBS, IBD, Inflammation,
Diarrhea and Constipation.
If you have symptoms,
you know...
Clients often say:
"All I want is a calm gut!"
"I want to travel without worrying
about [diarrhea + constipation].""Please, just tell me what I can eat!"
No one can tell you exactly what to eat.
You are a unique individual.
You alone know what is nutritious,
and divinely delicious to you.
My nutritional POV is solely-food-based:
No drugs. No capsules. No pills. No powders.
Mother Nature reigns and rules.
Change your food, change your life.
Small changes can make a big difference,
even in testy and temperamental IBS-D!
IBS, Irritable Bowel Syndrome,
[aka IBS: "I've Been Slammed"] is
commonly referred to as IBS-D
[Diarrhea], IBS-C [Constipation],
or IBS-M [Mixed].
Common IBS-D Triggers:
Hot Coffee, Tea, or Beverages on
empty stomach in the morning.
Better Plan: Sip 8-10 oz. hot beverage
slowly while eating breakfast, never
hot beverages alone.Guzzled 12 oz. of water before
morning walk. A Dallas client took
3-mile walks before breakfast.
At Mile 3, she had watery diarrhea
down her legs into her sneakers.
Better Plan: What is your water-
tolerance before walks? 3-4 oz?
Sip water after walk.Perfect Storm: Hot Oatmeal,
Hot 7-Grain Cereal, plus 16-32oz.
hot coffee or tea. Some clients can
eat 1 cup cooked oatmeal and sip
8 oz. of hot beverage.
Better Plan: Start with small
quantities, identify your tolerance level.Turbulence: Boiling Hot Soups, Spicy
Hot Dishes Eating 16 oz. of hot soup,
or liquid-spicy-dishes plus 16 oz.
hot beverage can stimulate diarrhea.
Better Plan: Identify liquid tolerance
at meals. Enjoy more beverages-
liquids between meals.
An overload of liquids at one time can
stimulate diarrhea. There are other
stimulant overloads that can cause
diarrhea: intense emotions, type
of liquids, specific foods, food
sensitivities, gluten and dairy.
More details in future posts!
Seasonal Recipes
[see recipe PDF below]
Bright, Crisp, Crunchy, Refreshing
Radish-Cucumber-Fennel Salad.
Seasonally delicious in June, but
yummy year-round!
"Radish-Cucumber-Fennel Salad
with Lemon Vinaigrette"
Don't like Radishes or Cucumbers?
Substitute two cubed mangoes!
Easy technique to cube:
Hold mango upright with the heavier
end on a towel.
Slice down each side of the mango pit.
Do not peel.
Score mango flesh deeply, cutting to
form cubes.
Bend back skin so cubes pop forward.
Cut along edge of peel to slice off cubes.
Love Fennel?
This salad is refreshing and delightful
just using fennel and lemon dressing.
Thinly slice fennel bulb and add lotsa
chopped fennel fronds. Add dressing
immediately before serving, or the
fronds will wilt.
Cook’s Guide for Lemons
Lemons with pointed ends are thick-
skinned and yield less juice. Lemons
with rounded ends are thinner-
skinned and provide more flesh, and
more juice.
Zest is grated from the thin yellow skin.
Rind is the bitter white layer. Fragrant
lemon oil is released from the skin.
Lemons are most flavorful when freshly
cut and served.
Lemons are illusive! Capture their amazing
fragrance and flavor au moment! Dress salad
immediately before serving!
Travel Foods
[see recipe PDF below]
Happy Summer!
Traveling by Car + Bus + Train + Plane?
Hiking + Biking + Walking-in-the-Woods?
Bring “GF-Crispy-Chewy-Oatmeal
Peanut Butter Cookies” along for
the ride!
Lotsa protein in peanut butter.
Yummy, chewy, satisfying texture
in these powerhouse-oat-cookies.
It's Your Time.
Savor the Moment.
Cherish Life.
Thank you for reading, sharing and
subscribing! I so appreciate your support!
Be well.
Enjoy every bite,
Susan
CalmGut Substack Disclaimer
"CalmGut.Substack.com," "CalmGut.com,” Food Awareness Program, CalmGut nutritional commentary and counseling, M. Susan Hamilton, DBA Family Economist, the authors, and other parties affiliated to the sites, blogs, newsletters have no responsibility for the visitor’s use of this material and/or any subsequent medical decisions, consequences, or treatment. Neither the author, nor the counselor, nor the sources quoted, shall be liable for any damages arising here from. All information contained on the sites, blogs and newsletters, in print, verbally or electronically communicated, is non-medical, based on individualized observations that may/or may not align with current or earlier medical, or nutritional research. Information stated, written or implied is not intended to replace, refute, or revise the guidance and recommendations of your physicians.
Copyright ©2000–2023 by M. Susan Hamilton, DBA Family Economist. All Rights Reserved.
Thank you, Becky.
Finding a ripe mango is the first challenge!!
Thank you, Nancy.
Enjoyed working with you!
Stay well.