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AIP recipe substitutions for the food we love

AIP recipe substitutions for the food we love

Think of all the food you used to eat. ….awww don’t cry it’s going to be ok. We can adapt a lot of recipes out there with AIP substitutions.  It’s getting easier and easier all the time. There are so many people out there doing […]

Hashimoto’s coaching to find our zen

Hashimoto’s coaching to find our zen

I was listening to NPR today and they had an interview with a break-up consultant. So you the person you thought was perfect leaves you, you’re crushed, you get a consultant to help you through. Does anyone see where I’m going with this? What does […]

An AIP Meal From the Garden

An AIP Meal From the Garden

There was a work party at our community garden this last Saturday. Everyone brought food, we sat around and talked and ate then we got to work. My husband and I worked hard then brought home quite a bit of goodness for so early in the year. I love going home tired from being in the sun working. It was only three hours but it was enough.

Right when we got home I started pulling things out of the bag and making salads, a pesto and popsicles. I was so excited to have brought so much home. We harvested kale, squash, nasturtiums,  tons of lettuce, basil, raspberries, blueberries, rosemary, and strawberries. Here’s what I made!


Mixed Berry Salad

I like to add basil or mint or basil and a little balsamic vinegar to it sometimes. Believe it or not the basil vinegar berries can be great with chicken.


AIP Basil Pesto

3 cups packed Basil

1 cup packed spinach

1/2 cup olive oil

1/4-1/3 cup coconut butter (I add this to taste)

4-5 cloves garlic (again to taste)

salt and pepper (to taste)

a little bit of lemon juice

Put the basil, spinach and 4 garlic cloves into the food processor and while pulsing slowly add the olive oil. Taste it and see if it needs more garlic. When it becomes smooth but not runny add the coconut butter. You don’t want it to become thick and pasty. Once it’s a consistency you like add the salt and pepper and then the lemon juice. This will harden up in the fridge so make sure to take it out and let it sit for about 10 minutes before serving.

This is a very unscientific recipe. But once the flavor is as you like it’s so good with so many things. We had it with Italian sausage on Saturday and it will make a great basil pesto chicken salad for later in the week, here’s the recipe:


Basil Pesto Chicken Salad

2 boneless chicken breasts, diced

4 slices cooked and chopped bacon

1/4 cup paleo mayo

2-3 tablespoons basil pesto

Mix ingredients together and serve.



Lettuce Salad with Scallions, Avocado, Nasturtiums and Balsamic Dressing

Nasturtiums have a peppery flavor and make for a beautiful salad. A lemon dressing would compliment this as well


Zuchinni Salad

3 Zucchinis

1/2 Red onion

Paleo Greek dressing

Easy, Easy, Easy. Chop up the zucchini and mince the onion and add the dressing to taste. It will need to sit for at least an hour to soak up the flavor of the dressing. I like Primal Kitchen Greek Vinaigrette.



Radish and Cumber Salad from Paleo Leap



Sophie Van  Tiggelen’s “Crunchy Red Cabbage and Kale Salad”

from her book Simple French Paleo (which is a staple in our house)



Rosemary Strawberry Popsicles

Recipe from Glow Pops by Liz Moody

I can’t get enough of these Strawberry popsicles and this book is worth every penny. There is nothing in it that isn’t delicious.


Most of these dishes will last the week for lunches which is an awesome timesaver.

May your week be delish!

Hashimoto’s Wellness Podcasts

Hashimoto’s Wellness Podcasts

I love a good wellness  podcast, especially when they help with my Hashimoto’s. It’s so easy to soak up the information and I love seeing and hearing the personalities that we rely on for our Hashimoto’s wellness information. If you feel your butt has been […]

AIP Breakfast Ideas

AIP Breakfast Ideas

For some reason an AIP breakfast is harder than lunch or dinner. It took me a long time to get used to having dinner for breakfast and honestly I still prefer breakfast food. Here are some ideas and some of my favorites.   Breakfast Sausage […]

Hashimoto’s, Triggers and Getting a Grip

Hashimoto’s, Triggers and Getting a Grip

Happy Saturday!

I love the weekends especially when I’ve had an extremely tired week. I’ve been dealing with Hashimoto’s symptoms, an unseen trigger and stress. It seems I just couldn’t stay awake this week but had to keep going plus I’ve been extremely achy.

I’ve been eating all the right foods and not cheating even a little. I’ve even cut any kind of sugar out except for fruit but I’ve cut down on that as well. My supplement schedule has been great and I’ve been getting to bed at a fairly reasonable hour.  I’m still tired. That got me wondering what I wasn’t seeing that was a trigger.

Back in art school my friends couldn’t believe how unaware I was at times. For instance I never knew there were gargoyles at the top of  the art school building. Something could be right in front of me with a mechanical hand slapping my face and I still would ask where it was. I’m just so in my head sometimes.

So I took a look at my week. At the beginning of the week I got some stressful news that I thought I had dealt with just fine but now I’m thinking maybe not. I’m a take action kinda gal and I feel better tackling problems head on but what I didn’t do was sit back and take time for myself to really relax and get away from the stress. Too much hands on. I also have been having gut problems even though I’ve been eating well so there’s another thing to think about instead of ignore.

Triggers can be tricky and not always straight forward.

Maybe you had a bit of food you are intolerant to or shouldn’t eat and that caused your gut to react which made you feel stressed. Then you got inflammation which made you feel more stressed. Maybe you were stuck in an environment with toxins floating around such as new carpet in your office and that caused an autoimmune reaction which in turn stressed you out. Or it could be a bad tooth which caused an infection, then the multiple sides of stress because it hurts, you have to take off work and it costs a lot to get it fixed, next is the inflammation throughout your body.

You get the idea, it’s kind of like the children’s book “If you Give a Mouse a Cookie” by Laura Joffe Numeroff. Nothing is simple with an autoimmune disease.

Eliminating Hashimoto’s triggers is key to our healing.

The list is huge but if you take time to go through the it there’s sure to be an ah ha moment with at least one if not several things.



Food Intolerance

Gluten, Dairy, Soy or Sugar Sensitivity

Nutrient Depletion

  1. Selenium
  2. Ferritin
  3. Vitamin D
  4. Thiamine
  5. Magnesium
  6. Vitamin B12

Adrenal Fatigue

Environmental Toxins

Leaky Gut

Blood Sugar Imbalance

Heavy metals (fluoride)



Poor Sleep

Really the list goes on but this is a good start.


To sum it up you need to listen to your body. What is it telling you?  If you feel overwhelmed start a daily journal. I keep a small one in my purse. Be a researcher and find out through your own data what is making you feel miserable. You make be surprised what you read when looking back at what you’ve written.

Have a relaxing weekend!

I’m going to stay away from anything to do with money. No budgeting or buying anything. We’re going to listen to some music at a festival, swimming with our grandson to stave off the heat, to see a funny movie and going for a quiet walk near the water. I’m absolutely going to eat everything I should and nothing I shouldn’t.

Happy trails and take care!


Links to great information on triggers:

Marc Ryan


Boost, by Dr. Verdrona Högqvist Tabor

11 Environmental Triggers of Hashimoto’s 


Dr. Izabella Wentz



Chris Kessler

Basics of Immune Balancing for Hashimoto’s


see also: Hashimoto’s Supplements and what to take, Sleep and Hashimoto’s 


What is the MTHFR gene and why is it important for people with Hashimoto’s?

What is the MTHFR gene and why is it important for people with Hashimoto’s?

What is the MTHFR gene? Besides looking like a dirty word the MTHFR  gene is responsible for a pathway in our bodies that is used for chemical breakdown  impacting our health in so many ways. The MTHFR gene is in every cell in our body. […]

An AIP July 4th picnic doesn’t have to be boring!

An AIP July 4th picnic doesn’t have to be boring!

The family is all geared up to celebrate 4th of July with a picnic of big fat sandwiches with loads of goodness that are not on my diet, salads I can’t eat, cookies (NO again) and some adult beverages (nope). I refuse to not be included […]

Sleep and Hashimoto’s

Sleep and Hashimoto’s

Life is a highway but I don’t want to ride it all night long.

Sleep and Hashimoto’s can be a continuous cycle of anxiety. We need to relax to heal but it sometimes becomes stressful trying to get a quality night’s sleep.

We’ve all heard that routine helps. The key is finding one that you enjoy and you can realistically can implement. For me no eating after 8pm, going to bed no later than 10pm (9pm most nights),  reading and then meditating right before going to sleep all make a perfect routine.


Not eating after 8pm

This tip that my doctor gave me made a positive difference in my ability to fall asleep deeply more quickly. talks about why this may be. If our body is working hard to digest relaxation is not what the goal is.


Going to bed early, close to the same time every night

This is a hard one but it makes a huge difference. Getting a scheduled amount of sleep when you have Hashimoto’s helps so much with how ready you are to get up and get going the next day. My weeks go a lot more smoothly and I’m happier when I can get my full 8-9 hours sleep each night and for some it’s more like 12 hours! Listen to what your body is telling you.


Reading on a device

If you’re going to read do it on your iPhone using Night Shift (in settings). I turn the brightness very low and turn off all lights in the bedroom. Unfortunately there aren’t many apps for iPhone. If you have an android see this article by Nerd’s Magazine for a list of apps. Life Hacker has a small article on why this helps here


Using a meditation app

If you’re new to meditation using an app can help. I also like the variety. The one I can attest to is Insight Timer. I love it at night but it’s also great when I’m having a day filled with anxiety and I can just find a five-minute meditation.


Storing your devices away from where you sleep

Take a look at what these girls discovered when doing a science project in school. Not to mention all the other reasons we need to get away from our devices.

Supplements and essential oils to help

If all else fails or you need a jump-start on sleeping there are some great supplements and essential oils you can try. Magnesium (I get this brand) is the one that worked for me. It works a little too well and makes me tired the next day. By taking only take a quarter of a capsule I sleep well and can still function the next day. It also helps my husband and rarely does anything help him. I find using essential oils helps as well. Dr. Axe has a list of  7 natural sleep aids that really work. 


You may feel like you’re skipping out of the day early to get a routine started and get the sleep you need but it’s worth it. You’ll find the quality of your days improving as your routine gets easier and easier to repeat. Relaxing and reducing stress are two of the most important things when you have Hashimoto’s, sleep is the best place to start.


See also: Reducing Stress

Menopausal Hot Flashes or Another Hashimoto’s symptom?

Menopausal Hot Flashes or Another Hashimoto’s symptom?

 Whatever it is MAKE IT STOP! I’ve been SO uncomfortable lately. Many of my symptoms have diminished or gone away in the past months but the sweats and hot flashes have accelerated at a pace that is supernatural. Sleep is elusive. I have gotten maybe […]