COLLEEN Francioli

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Cookbook Author, Educator, Health Marketing Strategist #NewHopeBlogger @ColleenRugg

Country United States of America
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A wonderful way to start my day right - plain @chobani Greek yogurt, @goodmixfoods Blend 11 certified low-FODMAP fruit, seed and nut mix, strawberries, and a fine drizzle of honey. ☕️ ⭐️ I’ve been pretty stressed lately with only two weeks left before the end of the semester 🏫. I have to make wise food choices with nutrients 🍓 to help keep my immune system in check and focus sharp. Did you know that around 80% of your immune system is located in your gut? Good nutrition goes a long way for your gut my friend. So tell me how you’re doing today? How are you taking steps to reduce stress and nourish your gut? . . . . . . . . . . . . . . . . . . #goodmixfoods #monashcertified #lowfodmap #lowfodmapbreakfast #gutfriendly #mondaymood #nutrition #immunesystem #immunity #stress #endofsemester #college #breakfastrecipe #mondaymotivation #greekyogurt #strawberries #healthy #balancedlife #guthealthmatters #nutritionist #mountainlife #goldencolorado

#Repost @imodifyhealth with @get_repost ・・・ Just some of the ways that IBS can trigger anxiety. You are not alone 💚 ⠀ ⠀ We made this graphic to shed some light on how day-to-day IBS symptoms can cause flares of anxiety. ⠀ ⠀ And the good news? It doesn’t have to be this way. We want to empower you with the knowledge and meals you need to get rid of those symptoms and flare-ups and start living without those added stressors 🌿✨ ⠀ ⠀ ⠀ #ibs #guthealth #glutenfree #mealdelivery #lowfodmap #celiac #feelbetter #modifyhealth #anxiety

TONIGHT ON INSTAGRAM LIVE! Thursday, Feb 4 at 5 PM EST TODAY'S TOPIC SIBO: Understanding Fact from Fiction with Mark Pimentel, MD Instagram: @markpimentelmd WHERE? Kate's Instagram account: @katescarlata To join an Instagram Live, go to her Instagram account, and click the circle on the top of the feed with her photo @katescarlata during the IG live time. You must have an Instagram account to view the live video. . . . . . . . . . . #sibo #sibohealing #sibolifestyle #sibolife #ibs #guthealth #fatigue #sibotreatment #dysbiosis #bacterialovergrowth #bloating #gas #health #womenshealth #menshealth #diet #food #symptoms #fodmaps #antibiotics #probiotics

My gut on a bad day. 🤣😂 Photo and costume @houndaround_co @littledears @laurawombwellphoto #iggy #italiangreyhound #angrygut #gut #guthealth #stress #letitgo #fodmap #highfodmap

RECIPE BELOW Stop by your local @barnesandnoble for a copy of my book, a The 30 Minute Low-FODMAP Cookbook! Also available on Amazon (link to buy in profile) and online with @target and @walmart . Today I wanted to share a #lowfodmap recipe from my book - enjoy! . Breakfast Berry Parfait Serves 1, Prep time 2 mins Ingredients • 1/4 cup whipping cream • 1/4 Cup heaped fresh blueberries • 1 (6 ounce) tub lactose-free plain or vanilla yogurt • 1/8 teaspoon granulated sugar • 1/2 teaspoon lemon rind Method 1) pour the whipping cream into a glass measuring cup. With an electric mixer, whip cream into soft peaks, 6 to 7 minutes. Set aside. 2) Drop the blueberries into a small parfait glass or glass cup. Fold in the yogurt and spread evenly over the blueberries. 3) add dollops of the whipped cream, sprinkle with the sugar and top with the lemon rind. Serve. FODMAP TIP: stick to plain or vanilla lactose free yogurt for this recipe and don’t use yogurt that already contains fruit as this recipe already contains a full serving of fruit. 🫐 🫐 Per serving: calories: 310; total fat: 24 g; total carbs: 16 g; fiber: 1 g; sugar: 13 g; protein: 8 g; sodium: 102 mg. . #lowfodmapdiet #cookbook #easyrecipe #guthealth #guthealthmatters #30minsorless #quickandeasymeals #breakfastideas #breakfasttime #fodmaps #eathealthy #livehealthy #ibs #constipation #diarrhea #cramping #hormonal #spoonie #ibd #glutenfree #glutenfreerecipes #humpday

Mmmm avocado 🥑 Repost @katescarlata ・・・ Can you eat avocado 🥑 toast on a #lowfodmap diet? Yessss! Just limit to about 1/8 ripe avocado per meal. I love to add some EVOO, maybe a few seeds (chia, sunflower, pumpkin seeds) to boost fiber, magnesium & calcium, a few red chili flakes ( add them if you like them & tolerate) and a little salt 🧂+pepper on my toast. Want to boost your plant 🌱 intake more? Then, top your toast with fresh arugula, baby spinach, and/or a few chopped cherry tomatoes. For a protein booster- add a poached egg on top of your avocado toast or serve with a side of lactose free cottage cheese or lactose free GREEK yogurt. I love to use a slow leavened sourdough wheat toast- many are well tolerated by #FODMAP-ers. For those who may also need to consume a gluten free diet ( a low fodmap diet is not gluten free- but gluten reduced), please know sourdough wheat bread still has gluten. We current have about 6 avocados on my kitchen counter. I would say we are BIG 🥑 fans.

Why are lentils healthy? They're high in protein and fiber and low in fat, and also contain folate, iron, phosphorus, potassium, and fiber. A 1/2 cup serving of canned lentils is #lowfodmap (just be sure to drain and rinse the lentils first). Enjoy this recipe from my book, The 30-Minute Low-FODMAP Cookbook. Link in profile to for where to buy my book! Lentil Burgers Prep time: 2 minutes / Cook time: 10 minutes / Serves: 9 VEGAN OPTION, QUICK-PREP, UNDER 20 MINUTES Ingredients 1 teaspoon olive oil, plus more for cooking 8 ounces baby spinach Juice of ½ lemon ½ teaspoon ground cumin ½ teaspoon kosher salt, divided ½ freshly ground black pepper 1 medium carrot, peeled and roughly chopped ½ cup walnuts ¼ cup sunflower seeds 2½ cups canned lentils, drained and rinsed 1 cup gluten-free plain bread crumbs 2 Flax Eggs (page 143) 2 tablespoons tomato paste 2 tablespoons Worcestershire sauce (or gluten-free tamari if vegan) ½ cup gluten-free low-FODMAP all-purpose flour Method: 1. Heat the oil in a large nonstick skillet over medium heat. Add the spinach, lemon juice, cumin, 1⁄4 teaspoon of salt, and pepper; stir until the spinach is wilted, about 3 minutes. 2. Using a food processor, finely chop the carrot, walnuts, and sunflower seeds, then transfer to a large bowl. 3. Add half the lentils to the food processor and pulse until mashed but not smooth. Transfer them to the large bowl along with the remaining lentils, then add the bread crumbs and the remaining 1⁄4 teaspoon of salt. 4. In a small bowl, combine the flax eggs with the tomato paste and Worcestershire sauce. Pour the egg mixture into the bowl with the lentils and mix everything together with your hands. Sprinkle in the flour a little at a time as you continue to combine the ingredients. If the mixture seems too wet, add more flour as needed. 5. Form 9 individual flat patties. 6. In a skillet, heat a drizzle of oil over medium heat. Once the oil is heated, cook the burgers for 5 to 6 minutes on each side. 7. Serve on warm low-FODMAP buns with desired low-FODMAP toppings. photo by @bizfiz

If you’re busy and need delicious meals fast check out what @fodmap_made_simple has to say about my book! ・・・ Here another favorite low-FODMAP cookbook of mine. Meals are simple, made in 30 minutes or less. As a Mother of 4 kids, ages 3-7, meals have to be quick, simple and kid-friendly. THIS cookbook has all three and also is completely low-FODMAP. No more making them one meal and me another! With all the tabs in this book, you can tell it’s been used A LOT. . #30minutemeals #lowfodmapcookbook #lowfodmapcooking #favoritecookbook #kidfriendlyfood #kidfriendlymeals #kidfriendlyrecipes #simplehealthymeals #mamaoffour #mommyoffour #twinmama #twinmommy #easyhealthymeals #easyhealthyrecipes #fodmapmadesimple #fodmap #lowfodmap #fodmapdiet #ibsfriendly #foodintolerance #lowfodmaptips #fodmapforbeginners #fodmapfriendly #eliminationdiet #fodmapliving #lowfodmapfoodie

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