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Personal trainer Alyce Crawford who suffers from severe IBS, shares how she is handling Christmas

Australian model and personal trainer Alyce Crawford has always been open about the severe bloating and IBS she has struggled with since 2013.

And while the 28-year-old former Australia’s Next Top Model star continues to struggle after periods of eating and drinking the wrong things, she has also lessened the effects of her IBS through diet and exercise.

Recently, Alyce shared a snap of her stomach on Sunday morning ‘after a night of consuming high FODMAP food and wine with friends’, and the morning of the event, before she ate the food.

She also shared how she intends to deal with the festive season with her severe bloating, and how you can too.

Australian model Alyce Crawford pictured) has always been open about the severe bloating and IBS she has struggled with since 2013

And while the 28-year-old former Australia's Next Top Model star continues to struggle after periods of eating and drinking the wrong things, she has also lessened the effects of her IBS through diet and exercise (pictured before and after a flare up)

And while the 28-year-old former Australia’s Next Top Model star continues to struggle after periods of eating and drinking the wrong things, she has also lessened the effects of her IBS through diet and exercise (pictured before and after a flare up)

'First picture = Sunday morning after a night of consuming high FODMAP food and wine with friends,' Alyce wrote, alongside a photograph of her bloated stomach.

'Second picture = Saturday (the morning of, before the high FODMAP party) after a morning workout and following a low FODMAP diet consistently,' she added.

‘First picture = Sunday morning after a night of consuming high FODMAP food and wine with friends,’ Alyce wrote, alongside a photograph of her bloated stomach (left) – the second picture was before the party (right)

What are the foods to add to your diet to beat the bloat?

Eggplant

Kiwi fruit

Pineapple

Strawberries

Almond milk

Eggs

Tofu

Plain cooked meat 

Dark chocolate

Pumpkin seeds

Feta

Seafood 

Source: Monash 

‘First picture = Sunday morning after a night of consuming high FODMAP food and wine with friends,’ Alyce wrote, alongside a photograph of her bloated stomach.

‘Second picture = Saturday (the morning of, before the high FODMAP party) after a morning workout and following a low FODMAP diet consistently,’ she added.

‘These photos depict the unfortunate reality of IBS. This might not look bad to some, or this may not be understood completely, but I’m telling you, the pain is not a fun time. 

‘I try my hardest to manage, but life happens, and sometimes I decide to feed my soul. At this time of year in particular (Christmas and summer are life), there are more social gatherings than usual. 

‘The bad news, there are repercussions. The good news, I now know how to deal with an IBS flare up (unlike two years ago, when I had no idea).’

'I try my hardest to manage, but life happens, and sometimes I decide to feed my soul. At this time of year in particular (Christmas and summer are life), there are more social gatherings than usual,' the model (pictured) said

‘I try my hardest to manage, but life happens, and sometimes I decide to feed my soul. At this time of year in particular (Christmas and summer are life), there are more social gatherings than usual,’ the model (pictured) said

Speaking about her tips for dealing with an IBS flare up, Alyce (pictured) said it's important to spend the next day entirely focusing on your health

Speaking about her tips for dealing with an IBS flare up, Alyce (pictured) said it’s important to spend the next day entirely focusing on your health

What are Alyce’s tips for dealing with bloating flare ups? 

* Low FODMAP and nutritious foods.

* Healthy foods 80 or 90 per cent of the time, and what she wants 10 per cent of the time.

* Exercise the day after bloating, but only for 30 minutes maximum. 

* Correct portion sizes and nothing too big. 

Speaking about her tips for dealing with an IBS flare up, which often happens over the Christmas period, Alyce said it’s important to spend the next day entirely focusing on your health.

‘Low FODMAP and nutritious food for the win,’ she said. ‘I will always exercise, even during a flare up, because it makes me feel better.’

She said that while exercise doesn’t get rid of her bloating completely, her body feels ‘a little lighter after I’ve moved it’.

‘Usually when I am bloated and sore, I will only exercise for 30 minutes max.’ 

Alyce also counteracts her severe bloating, abdominal pain and digestive problems with a nutritious diet 80 to 90 per cent of the time, while allowing herself to eat as she likes for 10 per cent of the time.

'Low FODMAP and nutritious food for the win,' she said. 'I will always exercise, even during a flare up, because it makes me feel better.'

'Low FODMAP and nutritious food for the win,' she said. 'I will always exercise, even during a flare up, because it makes me feel better.'

‘Low FODMAP and nutritious food for the win,’ she said. ‘I will always exercise, even during a flare up, because it makes me feel better.’

‘Remember these three key factors: Everything in moderation, portions are very important and have protein, carbohydrates (yes this includes bread and pasta), and vegetables/salad with every meal,’ she said.

Alyce’s typical exercise regimes range from 45 minute full body resistance circuits and 50 minutes of HIIT cardio to HIIT circuits and ab exercises – all done first thing in the morning.

An example breakfast she gave was one banana and an open toastie with one slice of gluten free toast with ham, light tasty cheese, tomato, baby spinach, smoked paprika, salt and pepper, melted in the oven.

'Remember these three key factors: Everything in moderation, portions are very important and have protein, carbohydrates (yes this includes bread and pasta), and vegetables/salad with every meal,' Alyce (pictured) said

‘Remember these three key factors: Everything in moderation, portions are very important and have protein, carbohydrates (yes this includes bread and pasta), and vegetables/salad with every meal,’ Alyce (pictured) said

Lunches are equally as nutritious, with the model often enjoying two brown rice sushi rolls with salmon and cucumber and a mini brown rice salmon roll with soy sauce and mayonnaise.

What is IBS? 

Irritable bowel syndrome is characterised by abdominal pain, bloating and alternating constipation and diarrhoea.  

The cause is unknown, but environmental factors – such as changes of routine, emotional stress, infection and diet – can trigger an attack.

Treatment options include careful changes to diet over a period of time, laxatives or antidiarrhoea medication, and antispasmodics.

Source: Better Health 

Dinners are simple yet tasty, with Alyce recently enjoying a gluten free burrito with beef mince, light tasty cheese, tomato, cottage cheese, corn, red capsicum, iceberg lettuce, fresh chives, whole egg mayonnaise, smoked paprika and salt.

Snacks include things like frozen banana with blueberries, bananas, almond milk lattes and rice cakes with Peanut Butter.

Alyce also enjoys desserts like three pieces of Lindt 85 per cent dark chocolate and fresh strawberries.

Speaking to Daily Mail Australia previously, Alyce said she first realised something was wrong when she woke up in 2013 feeling incredibly unwell.

She said she had always managed to maintain her incredibly taut and trim figure – even while eating junk food – until her body refused to cooperate.

‘I knew there was something very wrong with my body. My stomach was severely bloated and sore. I had sharp pains stabbing me low down in my stomach and knew it was a feeling I had never experienced before,’ she said.

The 28-year-old was forced to spend all her time focusing on learning how to manage the condition. She was in so much pain she felt like it ‘controlled her life’.

‘In the beginning, I needed to take some time off from work to focus on getting better as I was constantly sick and didn’t know the first thing to do to try and make myself feel better,’ Alyce said.

Typical day on a plate and exercise for Alyce Crawford  

Monday

Exercise: 45 minute full body resistance circuit to time + short bursts running throughout  

Breakfast: 1 banana + open toastie-1 slice gluten free toast with ham, light tasty cheese, tomato, baby spinach, smoked paprika, salt and pepper-melted in oven

Snack: 1 banana + almond milk latte 3/4 milk

Lunch: Sushi-2 brown rice rolls with salmon and cucumber + 1 mini brown rice salmon roll + soy sauce and mayonnaise

Snack: Smoothie-1/2 frozen banana, handful frozen blueberries, tablespoon cacao, almond milk and cinnamon

Dinner: Burrito- 1 gluten free wrap, beef mince, light tasty cheese, tomato, cottage cheese, corn,red capsicum, iceberg lettuce, fresh chives, whole egg mayonnaise, smoked paprika and salt

Dessert: 3 pieces Lindt 85% dark chocolate and fresh strawberries

Tuesday

Exercise: 50 minute cardio + HIIT session (1km row, 500m run, 20 calories assault bike- 3x then 10 rounds HIIT: Half burpees 30 sec on/30 rest) 

Breakfast: 1 banana + 1 slice gluten free toast, 1 egg, light tasty cheese, fresh chives, cherry tomatoes, baby spinach, salt and smoked paprika

Snack: 1 banana + almond milk latte 3/4 milk

Lunch: Wrap- 1 gluten free wrap, BBQ chicken (skin removed), fresh chives, baby spinach, carrot, cucumber, tomatoes, light tasty cheese, whole egg mayonnaise, salt and smoked paprika

Snack: 1/2 banana + 2 thin brown rice cakes with peanut butter

Dinner: Spaghetti bolognese- 1 cup gluten free pasta, beef mince, tomatoes, tomato paste, fresh chives, fresh basil, mixed herbs, salt, smoked paprika, zucchini, carrot and parmesan cheese

Dessert: 1 cup Food For Health low FODMAP nutty almond clusters/muesli with almond milk

 

‘I was extremely stressed because I wasn’t able to manage anything and felt very sick from the moment I woke up to the moment I went to sleep at night. I felt like it was taking over my life.’

She was devastated and feeling immense pressure as her entire career was reliant on her body which suddenly felt like it refused to cooperate.

In the face of the painful struggle she has learnt how to adjust her lifestyle for the best possible outcome – refusing to give up when her body would not respond.

‘Luckily, I found what worked for me so I am not affected and I can do my job,’ Alyce said.

By predominantly focusing on whoelfoods and low FODMAP items, she manages to keep her condition under control – and live a relatively normal life. 

Read more at DailyMail.co.uk


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