Fit-to-Live Health & Fitness Retreats use and the to help you optimise your health and fitness.
Whatever your aim: rehabilitate after injury or illness, weight loss, improve health and fight chronic illness, to get prepared for pregnancy, or simply to relax and re-charge.
Set in the , amongst forest, vineyards and sunflower fields, our aim is to enable everyone to have the knowledge and motivation to realise your full potential and perform to your best ability whether that be at work in an office environment, in your hobbies, as a parent or as an athlete.
In case of injury e.g. bruising, sprains, strains to any part of the body:
Protect from further injury - stop doing what you were doing!
Rest stay calm, lying down is usually best, wait for any spasm to subside
Ice apply anything cold for 10 minutes
Compression use a support bandage or cushions as needed.
Elevate an injured limb to reduce swelling.
Seek advice if necessary.
ealth & Fitness Retreats
The FODMAP Diet
The low FODMAP diet was developed at by the research team at Monash University in Melbourne headed by Peter Gibson and Susan Shepherd.
They developed a diet to control gastrointestinal symptoms associated with Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders (FGID) focusing on a group of carbohydrates called FODMAPs.
Current research strongly suggests that this group of carbohydrates contributes to IBS/FGID symptoms.
1. Donahue R, Attaluri A, Schneider M, Valestin J, Rao SS. Absorptive capacity of fructans in healthy humans: a dose response study. Gastroenterology. 2010;138:S709.
2. Fedewa A, Rao SSC. Dietary fructose intolerance, fructan intolerance and FODMAPs. Current gastroenterology reports. 2014;16(1):370
The process through which gut bacteria degrade undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide)
• Fructo-oligosaccharides (FOS) found in; wheat, rye, onions and garlic
• Galacto-oligosaccharides (GOS) found in ; legumes/pulses
Lactose found in; milk, soft cheese, yoghurts
Fructose (in excess of glucose) found in honey, apples, high fructose corn syrups
Sugar polyols (eg. sorbitol, mannitol) found in some fruit and vegetables and used as artificial sweeteners
What does FODMAP mean?
In the same way that starch is a polymer of glucose molecules, fructans are polymers of fructose and glucose molecules. Fructans are contained in large amounts in onion, garlic, asparagus, coconut flesh, wheat, barley, rye (old style spelt wheat is low in fructans), leek, watermelon, chicory and also in grass (where they can cause metabolic problems including laminitis in horses).
These foods are identified in as problematic for people who are sensitive to fructans.
The human body has only limited ability to break down these fructan polymers and therefore only absorbs 5 – 15% of fructans in the small intestine (1). The mechanism for malabsorption and intolerance is related to the lack of enzymes to fully digest the complex sugars (polysaccharides). It results in the malabsorbed fructans reaching the colon, where they are then fermented. Furthermore, the small molecule of fructans draws more water into the intestine which can also result in bloating and diarrhea.
The consumption of fructans is believed to have increased due to high fructan-containing diets being very common in the Western diet, especially as more wheat-based products (breakfast cereals, pasta and bread) are consumed. This, alongside the (part of the gluten protein in wheat) may have increased the number of people who are intolerant or sensitive to fructans (2).
More about one of these groups, FOS (or fructans)
Foods you can eat - Low FODMAP
Alfalfa, bean sprouts, green beans, bok choy, capsicum (bell pepper), carrot, chives, fresh herbs, choy sum, cucumber, lettuce, tomato, zucchini.
Banana, orange, mandarin, grapes, melon
Lactose-free milk, lactose-free yoghurts, hard cheese
Meats, fish, chicken, Tofu, tempeh
Gluten-free bread and sourdough spelt bread, rice bubbles, oats, gluten-free pasta, rice, quinoa
Almonds (<10 nuts), pumpkin seeds
Foods you can't eat - High FODMAP
Asparagus, artichokes, onions(all), leek bulb, garlic, legumes/pulses, sugar snap peas, onion and garlic salts, beetroot, Savoy cabbage, celery, sweet corn
Apples, pears, mango, nashi pears, watermelon, nectarines, peaches, plums
Cow’s milk, yoghurt, soft cheese, cream, custard, ice cream
Rye, wheat-containing breads, wheat-based cereals with dried fruit, wheat pasta
For more details and to download their app to help in planning your low FODMAP diet, please visit