When I first learned of my Hashimoto’s diagnosis, I dove into ALL areas of my health and well being. From IV therapy, to colonics, to supplementation, further hormone testing and of course diet, I put together a healing strategy – one that I am still following today.
“The root cause of all autoimmune diseases is the same: our immune system, which is supposed to protect us from invading microorganisms, turns against us and attacks our proteins, cells, and tissues instead. Which proteins, cells, and tissues are attacked determines the autoimmune disease and its symptoms.” – Dr. Sarah Ballantyne
The Autoimmune Paleo Protocol (abbreviated AIP), is a powerful strategy that uses diet and lifestyle to regulate the immune system, putting an end to these attacks and giving the body the opportunity to heal.
AIP can be seen as a ‘stricter’ version of the paleo diet. It eliminates foods allowed on the typical Paleo diet that have compounds that may stimulate the immune system or harm the gut environment, including nightshades (like tomatoes and peppers), eggs, nuts, seeds, beans, grains, gluten and alcohol.
Since I had already eliminated grains, beans, gluten, most dairy and sugar from my diet, taking it one step further wasn’t that big of a deal for me.
With the AIP diet, there are a lot of things to eliminate and it can be challenging for some. Especially if your meals are centered around grains, it can be hard to give these foods up. I often find that many of my clients meals contain some sort of grain, with protein, fat and veggies not taking up enough ‘plate space.’
If you’ve been dealing with an autoimmune disease, I highly suggest you try out the AIP protocol.
Here is a list of foods to eliminate on an AIP protocol:
I already know where your brain is going. I already know you’re telling yourself that you could never eliminate these foods.
Trust me, giving up almond butter was SO hard for me! And to top it off, almond butter ranked high on my food intolerance test as well, so even more reason to eliminate it. And I bake with almond flour all the time. Ugh! My worst nightmare
But please keep in mind – these food eliminations are temporary. You can reintroduce these foods back, which I have done so already.
Keep in mind ALL the amazing foods you CAN eat. Meat, fish, seafood, veggies, fruit, delicious fats, herbs and spices. There is A LOT you can eat.
From the AIP diet, I naturally transitioned in a modified keto diet. Because I don’t really eat carbs or a very low-carb, I increased my fats to help fuel my body, hormones and brain and so far – I’m loving it.
At the end of the day – you HAVE TO DO THE REAL work and that takes effort and commitment. Changing your diet to be AIP compliant is hard work. And although the AIP protocol may seem challenging, it could also be the ONE thing that just might save your life.
My amazing friend Marni Wasserman, who also has Hashimoto’s is my go to friend when I’m feeling challenged by my diet and health.
I just had my wisdom teeth out yesterday, which means soups, smoothies and mushy food for me for the next few days. And you can bet that my most delicious green smoothie EVER is on repeat!
Oh! and popsicles! I actually spent some time prepping healthy soups, bone broth and my avocado fudgesicles, which are so yummy. Clearly, I’m prepared. This isn’t my first rodeo. I had my wisdom teeth on the right side out a few years ago (why I didn’t do them all at once?? I dunno!).
Because I’m looking for a speedy recovery, this means high nutrient dense, healthy food – of course!
This green smoothie recipe is my GO-TO. I am so obsessed with the delicious blend of flavours that it’s hard to make anything else.
You may have heard my rant about smoothies in the past and if you haven’t, well here goes – stop loading your smoothies up with copious amounts of fruit. Otherwise, you’re just making a sugar drink. Some fruit is OK, but be sure to have a balance of P-F-F – protein, fat and fiber – which is exactly what you get with my most delicious green smoothie ever recipe. (I know, it’s a mouthful!).
On top of the P-F-F, I’ve added in some nutrient dense, fat burning goodness from MCT oil powder. This powder is amazing! You’ve probably had MCT oil before, perhaps in your bulletproof coffees? And although I’m a fan of the oil, the powder is frothy and delicious.
Perfect Keto MCT Oil Powder is the only MCT oil that uses acacia fiber. Acacia fiber has been clinically proven to help heal leaky gut. And being that I have autoimmune hashimoto’s, healing my gut is of utmost importance to me. Gut issues are often one of the root causes of autoimmunity.
**As a note, you can use code – HOLISTICWELLNESS – at your PerfectKeto.com checkout to save 15%!**
If you’ve been following a low-carb or ketogenic diet, or a low-inflammatory diet to support gut health, this MCT oil powder will be the perfect compliment to your diet.
And the best part? It’s perfect for travel. Grab your thermos, add in a scoop of powder and once you’ve passed the security at the airport, fill your thermos up with coffee and Boom! Perfect keto coffee on the go that is frothy and feeling! So let’s get to this is incredibly delicious green smoothie recipe. Hope you love it as much as I do!
Lose Weight, Sleep Better and Supercharge Your Energy, All in As Little As One Week with the 7- Day Detox!
Have you heard the words “detox” or “cleanse” and wondered what the big deal was?
Are you ready to lose inches on the outside while cleaning up the inside of your body? If so, keep reading.
This amazing program is changing the way people view detoxification. In fact, it is a revolutionary way to achieve weightloss, determine your food sensitivities, reset your hormones and regain your health and self-confidence. And it just so happens to be my favourite way to detox.
This program may just be your rescue jacket. In fact, I’m sure you want to get better (like yesterday!) and it’s completely achievable in as little as 7 days.
Our bodies are incredibly intelligent when given the right foods and supplements. You can heal, transform your health and experience a new level of health, quickly.
In as little as 7 days, you will feel great, have little to no digestive complaints, your clothing will fit better and you’ll regain a confident smile.
This Detox is Perfect for Someone Who:
Has inflammation – ie. arthritis or rheumatoid arthritis
Is carrying excess weight
Is struggling with menopausal or PMS symptoms
Has skin issues – acne, rashes, eczema, etc
Feels constipated or backed up
Is exhausted when waking up
Has all consuming sugar cravings
Just simply wants a reboot for their health and energy
Is bloated or gassy
So what’s the catch?
You! And Your Commitment. For One Week.
I will provide you with the tools and steps to help you kick start your weight loss, balance your hormones and feel better. This program is easy to understand and easy to implement, regardless of your agenda!
Here’s What’s Included in Your 7-Day Detox:
Opti-GHI Detox Powder Supplement
Quick Start Guideline
Facebook Group Support
Grocery Shopping List
This science-based program is different because it focuses on lifestyle changes, not theories that don’t apply to real life.
Digestive upsets, skin conditions, stress, chronic illnesses can develop into some pretty scary life-threatening diseases. Which is why we need to support our liver and gut in order to truly achieve optimal health and hormones.
You have the power to follow this program’s simple design and yummy recipe options. The done-for-you recipe book is made with EASY recipes that will keep you full and on your road to success.
So how does the detox work? Here are the details:
Using the OPTI GHI shake you would consume this as your “meal” x 3 meals a day (Breakfast/Lunch/Dinner).
Outside of the shakes, you can consume UNLIMITED amounts of green veggies that grow ABOVE the ground.
You can cook these in coconut oil, olive oil, avocado oil and also eat avocados.
Plus, you can have 1 coffee a day.
Outside of coffee, I also encourage you to drink at least 3L of water a day.
Here’s How the 7-Day Detox Will Benefit You:
It will help nourish and fill your body with nutrients that heal your gut
It provides you with a feeling of relief knowing which strategic foods you should be eating at each of your meals and snacks for 7 full days
You will start to notice deeper, more restful sleep, more energy in the morning and less dependency on caffeine throughout the day
You will learn how to banish cravings and mid-afternoon energy slumps with our well balanced detox shake and nutrient rich green foods
You will gain a solid understanding of your own physiology so that you can continue to control your diet and require less food while still feeling full
You will learn to eat whole, high nutrient-based green foods that reduce inflammation allowing your body to function optimally
You will discover what your food triggers (food sensitivities) are so you know what to avoid moving forward to prevent the return of symptoms
This time next week your overall health can be in a better place. Bloating can subside. Fat can start to melt away from your body and you will feel sexier and happier from the inside out.
This time next week you can reflect on today and pat yourself on the back for being proactive about both your health and your appearance.
As for costs, you don’t need to pay to join the actually detox, but you do need to pay for your detox powder/shake.
Costs – One shake (included taxes and shipping) – $120 or two shakes – $240. I personally like to have two flavours on hand as this is a 7 day detox and the shakes will be my meals, so I like to have some variety.
Flavours available are – Vanilla, Chocolate, Chai and Chocolate Mint.
The detox powders can be shipped to both the US and Canada.
The shakes are a vegan protein formula and contain specific herbs and nutrients that work to support the gut, detox the liver and combat inflammation. The protein blend is a pea and rice blend + a proprietary amino acid blend.
If you’d like to join, here are the next steps you need to take:
Click on the RIGHT link below to order your shakes (this is done via paypal)
When ordering, be sure to enter in the RIGHT address so we can ship out your product accordingly.
Once you’ve paid, email me to let me know which flavours you would like. Please provide me with AT LEAST 3 different flavour options, incase they happen to be on back order. Email your flavour options to – firstname.lastname@example.org
Chocolate, coconut and cherry is pretty much a magical match made in heaven.
These delicious fat bombs are so-damn-good and perfect to whip up for your special Valentine.
I just absolutely love cherries! I buy tart frozen cherries and always keep a stash in the freezer. They are perfectly sweet and in fact, are great for combating inflammation and helping with sleep as they contain melatonin.
Melatonin is a hormone secreted at night by the pineal gland in the center of your brain to help to regulate your circadian rhythm. In order to produce adequate amounts of melatonin, it’s important that you head outside for at least 30 minutes – 2 hours a day (regardless of the weather), as natural light exposure helps support your natural circadian rhythm.
But melatonin is not only produced in the pineal gland—it is also naturally present in certain foods, cherries being one of them. Their was a study done on participants who drank tart cherry juice post workout to help with their recovery and they found that not only did the cherry juice help combat inflammation, but it also increased melatonin levels.
Now, if you eat these delicious gems during the day, trust me, you’re not going to all of a sudden do a face plant on the floor and fall asleep. It’s not that strong! But they might help encourage better sleep – bonus!
As we age, we produce less melatonin, which is often the reason why so many elderly men and women struggle with insomnia. And if you throw in autoimmunity or other health complications and conditions, lacking sleep means your body is not healing.
As I work on healing my Hashimoto’s, sleep has become my number one priority. And guess what? I’m feeling like a million bucks because I’ve been sleeping so well.
Last year I had so many issues with sleep, getting to sleep, staying asleep and because of it, my healing process was taking a long time. I felt exhausted (obviously) and this started to affect my workouts and my day-to-day.
Now, I’m working out 4 days a week and sleep through the night. I do take a cocktail of supplements before bed and I’ve been using the true dark glasses at night if I’m watching netflix. These glasses have been a GAME changer for blocking out blue light. I recommend getting both the yellow (for the computer) and the red glasses (the stronger ones for tv and sleep).
Anyhow, enough talking. Let’s get to these delicious Chocolate Coconut Cherry Fat Bombs. Oh! and Happy Valentines Day xoxo
P.S. Here is the silicon molds I used for this recipe. I ordered it off of amazon here. These molds are a game-changer for baking. Easy clean up and nothing sticks to them!
1 cup full fat coconut cream (from top of canned coconut milk)
3/4 cup frozen tart cherries, pitted
1 tbsp lakanto or swerve (optional)
1 tsp vanilla extract
1/3 cup dark chocolate chips
2 tbsp shredded cacao butter (optional)
1 tbsp coconut oil
CHERRY FILLING: place all cherry filling ingredients into a food processor and combine until creamy. Spoon mixture into mini silicon molds. (you can use any size, I personally like the mini ones. My silicon mold holds 30). Spoon mixture about 3/4 of the way, leaving space to pour in chocolate.
Place in the freezer for 20-30 minutes to harden.
CHOCOLATE COATING: over a double boiler, melt together chocolate chips, cacao butter and coconut oil. Once melted and smooth, remove fat bombs from freezer and pour in chocolate over each mold.
Place back in the freezer for 1-2 hours to set and harden. When ready to serve, remove from freezer and pop out fat bombs from the molds. The silicon is great as the fat bombs don't stick and pop right out! These fat bombs melt fairly quickly, so eat right away once out of the freezer.
Can keep stored in the freezer for up to 2 months.
I’m kind of in love with almond butter. And I often just eat it right outta the jar!
C’mon now, I know I’m not the only one!
I’ve been more conscious of getting in healthy fats. And although almond butter is a great fat, I’m talking about things like coconut oil, ghee, grass fed butter and other animal fats that are amazing for hormonal health.
I also started using SCT oil in my coffee and to cook with. You’re probably familiar with MCT oil – which is medium chain triglycerides, which comes from coconut oil.
PURE SCT OIL is a short chain triglyceride or short chain fatty acid. Short chain fatty acid is the preferred source of fuel for the colon and is associated with many health benefits such as improved insulin sensitivity, weight loss, anti-cancer, detoxification, and systemic anti-inflammatory effects just to name a few.
In just ONE serving of Pure SCT OIL you are getting an abundant source of Butyric acid, which has been shown to support gut and colon health and Vitamin K2 production, which is critical to the building and maintenance of strong bones.
Not to mention, Pure SCT OIL is great for jump-starting and igniting a sluggish metabolism. This special oil is a potent source of CLA (Conjugated Linoleic Acid), which has been shown to aid in fat loss and muscle gains, support anti-inflammatory pathways along with the reduction of chronic inflammation. Plus, it is a perfect addition to a KETO or PALEO inspired lifestyle because of its high bioavailability and supply of “instant-ketones.”
The SCT oil you see here comes from certified-humane organic Jersey cow dairies and it taste delicious! In fact, it has a slightly sweet taste. Oh! and my cat loves it!
So if you’re trying to up your ante on healthy fats, check out SCToil.com and try some for yourself.
Ok, but now.. onto these delicious muffins. As you know, I only want to bake up health-ified and delicious treats that are low in sugar and high in nutrients – which is exactly what you get with these gems.
Hope you enjoy them as much as I did! They were delicious right outta the oven and smeared with SCT oil. YUM!
Nothing beats a warm bowl of chicken soup. I’ve been cooking up lots of deliciousness in my instant pot and this delicious chicken soup did not disappoint.
Plus, it was just what my boyfriend needed while he was sick. He ate up every last bite and it helped him bust through his cold (now let’s just hope that I don’t catch it!).
So what’s the deal with chicken soup and colds anyways? Well, you’ve got an amazing blend of sulphur from onions and garlic that help your body detox, plus you’ve got the incredible amino acids and vitamins from the broth, and hearty protein from chicken.
Not to mention all the amazing nutrients from veggies. I find it’s always so easy to add in a mix of veggies to soups. I used your typical carrots, onion and celery in this recipe, but also added in some butternut squash and an entire bag of spinach. Hello cold busting vitamin C!
Although this recipe only took 12 minutes in total to cook, you do have wait for the pressure to come up, which took at good 15 minutes x 2 – as you’ll see in the recipe below.
But, it was worth the wait. And the chicken turned out amazing! Fall apart, tender chicken that tok this out to a whole other level.
I used chicken thighs, which I often cook with over chicken breast, as it’s much more tender due to a higher fat content. Now don’t freak out about the fat. It’s a good thing – especially if you’re buying organic chicken or pasture raised. Those fats are not only delicious, but great for your hormones.
Did you know your hormones need fat to function? Yes they do!
Hope you enjoy this instant pot chicken soup as much as we did! It’ll hit the spot on those cold winter nights. Ugh… winter – I’m not a fan. Is it summer yet?? The summer countdown is on – only 5 more months!
3/4 teaspoon freshly ground black pepper, plus more to taste
4 celery stalks, chopped
3 carrots, chopped
1 package Go-Go Quinoa Spaghetti (or any other gluten free spaghetti brand)
1/4 cup fresh flat-leaf parsley, roughly chopped
11/2 teaspoons fresh thyme leaves
1 bay leaf
1 teaspoon lemon juice, plus more for serving
Place the chicken thighs in your instant pot.
Add the bone broth, gelatin powder, onion, garlic, salt, pepper and turmeric.
Secure the lid, set your pressure valve and select manual setting. Set to high pressure for 10 minutes.
When the 10 minutes is up, quick release the pressure. Remove the chicken, cut into bite-size chunks, and return it to the instant pot.
Add the celery, carrots, spaghetti, parsley, thyme and bay leaf and season with salt and pepper to taste. Secure the lid again, select the manual setting, and set it to high pressure for 4 minutes. Quick release the pressure. Stir in the lemon juice.
Ladle the soup into bowls and serve hot with extra lemon juice if desired.
*Add in some spinach at the very end and stir in to wilt. It's a great way to get in extra vitamin C.
*Cooking the pasta - I cooked mine for HALF the time it would normally take. The package says 8 minutes, so I went with 4.
Ready for the fluffiest brownies ever? These sugar free almond butter chocolate brownies are to die for.
And guess what? They contain ZERO dairy, gluten AND sugar! Yup, that’s right. No sugar here. Only healthy fats and protein – which is my kind of treat.
I absolutely love spending time on the weekends testing out recipes. Truth is, I have so many new ones to share with you but I just haven’t had the time to post them on the blog!
But ready for the best part about these brownies? They contain fat burning MCT Oil. I added the MCT on a whim – as I was too impatient to melt coconut oil, so instead, I opted for MCT oil.
If you’re unfamiliar with MCT oil – which stands for medium chain triglycerides; this healthy oil comes from coconuts and your body actually uses it as a preferred energy source instead of storing it. So just to be clear – FAT does not make you fat. Sugar does.
Now with that said, if you’re eating fried foods and lots of inflammatory vegetable oils – then those types of fats will cause you to gain weight, while healthy fats from coconut, grass fed butter, pasture raised meats, ghee, avocado, olive oil and fish, actually fuel your body, your brain and your hormones – leading to less sugar cravings and more weight loss! Amazing right?
I’d love to see your fat burning brownie creations on social media, so be sure to tag me #holisticwellness and
#fatburning brownies so I can check out your posts and connect with you!
Now onto these delicious gems. Enjoy and happy baking.
I bought it back in October and it’s been put to good use. Ok, basically, I’ve been trying to cook just about everything in my instant pot; like every night. And this instant pot butter chicken has been cooked up at least 10 times!
I just love love love it and so far, my recipes have turned out amazing!
If you’ve been on the fence about purchasing it, trust me, it’s a great investment and incredibly easy to use. I was a little hesitant about it at first, only because as much as I love my slow cooker, I always found that the recipes (more so – chicken), didn’t turn out quite the way I had hope for.
So I thought I’d have the same experience with the instant pot – but NOPE! Not the case.
I purchased the 6 quart pot (there is also an 8 quart) but didn’t think I’d need one that big since it’s only my boyfriend and I (although, he is 6’5, 230lbs and eats like a beast!).
If you’re looking to get one for yourself, you can order them off of Amazon here. Since purchasing it, I haven’t used the slow cooking set, only the pressure cooking, which is awesome! Here’s the instant pot I have here –>
This butter chicken recipe cooks in 8 minutes – thanks to the high pressure. Uh…butter chicken in 8 minutes? Yes please!
You can serve this recipe with rice, naan, or for a gluten free/grain free version, I opt for cauliflower rice. You can use this recipe here – but I would modify it and make it less ‘fried ricey” – if that makes sense! I would simply cook it with some onions, garlic and a bit of turmeric. This would go better with the butter chicken.
Ok… ready for some delicious instant pot butter chicken? Let’s get to it!
P.S. If you’re looking for more delicious and easy recipes, come join me for my 7-Day Detox program! You’ll receive a meal-by-meal plan for 7 full days, plus delicious gluten free recipes, a grocery shopping list, my ditch the bloat ebook and an exclusive detox masterclass where I’ll be teaching you how to effectively detox, get better sleep, manage your stress and eat your way skinny! —> Click here to join me today <—
2 tablespoons ghee (plus more might be needed when browning chicken)
1 onion, diced
4 garlic cloves, roughly chopped
1 teaspoon minced ginger
2 tbsp Arvinda's Butter Chicken Spice Mix (it's my fav! - use more or less depending on your preference)
2 pounds skinless and boneless chicken thighs, cut into quarters
1 (15 ounce) can diced tomatoes
½ cup full-fat coconut milk
Cilantro, garnish (optional)
Press the sauté button on your instant pot and add the ghee, onions and garlic to the pot. Stir-fry the for roughly 6-7 minutes.
Add in the chicken and stir-fry for 5-7 minutes or until the outside of the chicken is no longer pink. I had to do this in batches, as I couldn't fit it all in the pot. Add more ghee as you cook the chicken, if needed and you find the chicken sticking to the pot.
Once chicken is longer pink, add in the ginger, butter chicken spices and canned tomatoes. Give everything a good mix.
Secure the lid, close the pressure valve and make sure it's in the right setting, and cook for 8 minutes at high pressure.
After 8 minutes, open the valve to quick release any remaining pressure.
Open the lid and add in the coconut milk. Gently mix to combine all ingredients.
Popping adrenal supplements to support your stress, will not eliminate what is causing you stress in your life.
Popping vitamin D will not support the fact that you don’t get out in the sun.
Popping vitamin C will not replace eating fruits and vegetables.
Drinking coffee to give you ‘energy’ will not replace the fact that you’re burnt out.
You have to do the real work.
You have to prioritize the self care.
Getting outside, being in nature, eating real food, slowing the F**k down, ditching the drugs and alcohol and the addiction to overworking and eating in front of your computer – (In case you didn’t know it – one sign of a workaholic is eating at your desk or in front of the computer!).
Here’s why this all matters…
Because WE, as a collective, need people who can rise up, show up, level up and do the uncomfortable, scary, vulnerable, transformational and healing work.
And its NOT easy. Especially when you let the negative self talk control you and kill all your possibility.
So as we move into a new year with new opportunities and excitement, what are you committed to?
Are you committed to your current circumstance? Or are you committed to the possibility of your future?
As an entrepreneur, here’s what I can tell you….
It’s not easy. Managing work, clients, self care, slowing down, marketing, writing, assessing, testing, planning – there are a LOT of things on my plate.
But I stand for the possibility of MY LIFE. And it’s this vision that I hold so dear to my heart that allows me to move forward with a lot of conviction day in and day out.
And I want the same for you.
Because you know what, it’s ALL possible. And although your goals (whatever they may be), might seem far fetched or impossible, I can tell you – they’re not.
Perhaps we need to step into 2018 with more trust, more ease, more flow and more belief in the possibility of our future.
This is a gentle reminder that YOU my dear friend have only just touched the possibility of WHO YOU ARE.
Don’t waste it.
Stop playing small.
Let go of your excuses.
Stop waiting for the perfect moment, the right time, the perfect partner to show up, the perfect weight on the scale.
Create what you want now.
Because WE need you.
Don’t let your fear hold you back. Because the moment you step into that fear, the moment your life will begin to open up.
Here’s to letting go of what no longer serves you and becoming more of who you are and creating more of what you want in 2018.