Very Berry Gut Healing Gummies (AIP/Paleo)

Very Berry Gut Healing Gummies (AIP/Paleo)

While I have no little ones of my own right now, I have spent most of my life being a nanny, babysitter, or day care teacher and as a birth doula a large part of my life is working with families and children. That being said, I often think about the importance of feeding children nourishing food. Establishing a healthy gut and immune system as well as a healthy appreciation for real food is on of the best gifts you can give a child. However, that is a lot easier said than done when children today are surrounded by friends eating colorful non-food items that look more like toys than food and being shown commercials for junk food marketed to them by their favorite cartoon character. How are us real food warriors supposed to feed our kids offal and spinach when their friends are eating neon colored cookies?

Well, I don’t have an easy answer for you because it isn’t easy. I think the best thing we can do is educate children on why we want them to eat the foods we do so that they quickly know enough to help avoid the temptations society throws their way. In the mean time, there is no reason that nourishing foods can’t also be fun. Gummy snacks are always a popular option with kids but the kind that you can buy in the store are pumped full of food coloring, high fructose corn syrup and low quality gelatin. These gummy snacks are just as fun but will give your kids a yummy and healthy serving of real fruit, probiotics, and gut healing grass-fed gelatin. It’s a perfect option for putting in their lunch boxes or serving as an after school snack!

The good news for you is that gummies are super easy and quick to make and require no actual cooking. You do not have to be Martha Stewart to whip up a batch of these. The only trick it to pour the into the molds or the backing sheet quickly after adding the hot water, otherwise it will start to gel before you’re ready and you will end up with a mess.

How do you get your kids to eat nourishing foods? Are you surprised by what they like and don’t like?


Very Berry Gut Healing Gummies


Very Berry Gut Healing Gummies (AIP/Paleo)1 banana

¾ cup of frozen raspberries

½ cup of kombucha (any fruit flavor)

5 TBS Grass-fed Gelatin

½ cup of warm water


In your food processor, combine your banana and raspberries and blend until fully pureed. In a small bowl combine your gelatin with your kombucha and stir until combined. Allow it to set for one minute. It should get puffy and gelatinous. Then take the gelatin mixture and stir it into the fruit puree. Then, take your ½ cup of warm water and pour it over the fruit and gelatin mixture and stir quickly until everything has liquefied. Then pour it into your silicone molds or onto a lined baking sheet, spreading it out to about a ¼ of an inch. Set it in the fridge for about 30 minutes or until it has set. Store in the refrigerator.


There is Only 100%: The Importance of True Commitment When Following the Autoimmune Protocol

The Importance of True Commitment on AIP

When you’re looking at a delicious breakfast of ham and eggs what is the difference between the chicken and the pig? The chicken is dedicated the pig is committed.

As silly as that little illustration may be it is a true reminder of the difference between dedication and commitment. I am often approached by people via email, blog comment or Facebook message saying that they have been trying so hard to heal their gut, or lose weight, or manage their autoimmune disease but they aren’t seeing any results. I immediately start asking questions like, have you checked your supplements and vitamins for non-AIP ingredients? Are you drinking bone broth? Are you eating liver? How much fish are you eating? How much fructose are you eating? How much are you sleeping? How is your stress level? Have you accidentally exposed yourself to cross contaminates by eating out?

I am usually met with a collection of half hearted and wishy washy answers that go something like this, “Well my supplements are compliant except for my probiotic, its dairy based, but that’s ok right?” “I tried drinking bone broth but it was gross and I couldn’t get it down” “I ate a while plate of AIP cookies last night, but that’s ok because they are made with AIP ingredients” “I don’t have any more time to sleep”

The Importance of True Commitment on AIPNo one ever likes what I have to say next.

You’re not committed enough.

You’re not going to see results until you are committed enough. There is no 80% AIP solution. Period. End of story.

It sounds harsh but it is the truth. You have not been 100% AIP for three weeks if last week you ate a handful of nuts because you were hungry. You should not be surprised if you haven’t seen any results and you are taking a supplement every day that contains dairy, nightshades and soy, you are not going to heal your gut just by eliminating certain foods and AIP-ifying your favorite treats without also adding in any other nutrient dense foods like bone broth and liver.

The AIP elimination phase is a short term, all encompassing, healing period. It is not a long-term lifestyle like paleo. You may hear some paleo blogs talking about the concept of 80/20. Meaning that if you are 80% paleo then there is room for some non-paleo, but still gluten free, foods 20% of the time. That is not the case on AIP. There is no 80% solution. There is no 95% solution, there is no 99% solution, there is only 100%.

I am usually a feel good person, I like to hear people’s feelings and emotions, I am all about being kind to ourselves and living a positive life, but that doesn’t mean we don’t all need a wake up call and a dose of tough love every once in a while.

Let me clarify, that yes, when you have been on AIP for 6 months, 8 months, 1 year, 2 years, life happens. I am not 100% all of the time. I go out to eat and probably accidentally expose myself to vegetable oil or soy. I go through periods of stress where I don’t sleep 8-9 hours every night. I forget to make a batch of bone broth one week and go without it, but that is only the case now that I have seen healing, now that I know what my body needs, how it works, and what my triggers are. That was not the case in my first 30-60 days on AIP.

For those first 30-60 days on the elimination phase your job is to live, breath, and eat AIP, if you want to get the most out of it. You need to immerse yourself in it, learn, read, do everything you can do. Plan out your meals, make them ahead of time, don’t go anywhere without AIP food for yourself, sleep like your life depends on it (because it does), take baths, use aroma therapy, manage your stress like your life depends on it (because it does). At any given moment ask yourself this question:


Right now, in this very moment. Could you be sitting outside while you do your work so you can get some more vitamin D? Could you be drinking a cup of bone broth? Could you be drinking some ginger tea with some gelatin and L-Glutamine in it? Could you be taking a walk while you talk on the phone? Could you be eating some liver pate instead of your third handful of dates? Could you be taking a 20 minute nap before your kids come home from school? Could you be saying no to an extra responsibility and making yourself a priority?

If you aren’t asking yourself that question every moment of every day and following through, until you start to see an improvement in your health, you are not committed, and there is still more you could be doing. Do it.


My Experience Using Essential Oils Alongside the Autoimmune Protocol

My Experience Using Essential Oils Alongside the Autoimmune Protocol

If you have started following the autoimmune protocol then you know the beginning is overwhelming. No matter how much you have researched and prepared, no matter how gradually you do the elimination phase, no matter how long you followed paleo or gaps or SCD in the past it is still a lifestyle change that requires a period of adjustment. The adjustment doesn’t just happen in your diet however, the thing that sets AIP apart from many other diets is that it isn’t just a diet it is a lifestyle protocol that addresses healing from every angle. This includes your lifestyle and your environment.

That was the area that overwhelmed me the most when I first began my AIP journey. In her book The Paleo Approach, Dr. Sarah Ballantyne discusses the importance of lifestyle and environment, saying that they are just as important as diet in managing autoimmune disease. She addresses issues like stress management, medications and sleep, demonstrating how important properly managing these areas of your life is to proper immune function and reducing inflammation. But that is a lot easier said then done.

After spending a lifetime with various aches and pains I was used to popping two ibuprofen at the first sign of joint pain or a headache, I was a typical type-a, high stress, college student who became a high stress employee and then entrepreneur. I didn’t sleep enough, my stress was far from managed, I bought the cheapest cosmetic and cleaning products I could find to save money and I felt dependent on over the counter medications to get through my day and battle my non autoimmune disease ailments. This had been the case as long as I could remember, how was I supposed to change that?

Well, it didn’t happen overnight. Some elements, like my non-autoimmune disease ailments have resolved significantly as my overall health has improved. I no longer get colds and sinus infections every month like I used to and I don’t get nearly as many headaches. I had to learn how to pay attention to my stress level and prioritize my health over other things in my life, and I had to learn how to prioritize sleep. All of that being said, I was able to find one tool that really helped ease my transition and support my AIP lifestyle in a healthy and safe way… essential oils.

I first learned about essential oils through another blogger who wrote about a digestive blend that she used. I was intrigued and I bought a bottle at retail value (Learn More) . I tried it a handful of times and I was really surprised by how effective it was. It didn’t cure anything, but in those times when I was experiencing an acute reaction to a food I would rub some on my abdomen and I would start feeling functional and well again within 10-15 minutes. I still carry that oil around in my purse, just in case.

After seeing the potential in essential oils I did more research and began to understand how multifunctional essential oils are. One bottle of lavender could be used to support my sleep, support stress management, relieve a sunburn, and clean a cut all in a way that was natural, AIP safe, and saving me money!

You might wonder how essential oils can save you money when you see that one little bottle of Lavender is almost $30, I know I did, but when I realized that you only needed 1-2 drops at a time and it could be used to replace so many products around my house, the savings quickly started to add up. (Learn More)

After a few months of trying 2-3 different oils sparingly I decided it was time to jump on the bandwagon fully. I researched the best way to get the best value on my oils and went from there. (Learn More) Now I use essential oils for just about any issue that comes up.

It may seem like that isn’t really related to AIP, but I feel like anything that helps increase my chances of success in a way that is safe and in line with the principles of the autoimmune protocol takes me one step further in my healing journey.

That being said, here is one of the major major things I learned when using oils alongside the autoimmune protocol: DON’T TAKE THEM INTERNALLY. This can be confusing because a lot of people out there say that if you use a high quality oil like, the brand I use, you can take them internally. This isn’t taking into account the actual properties of the oils. Many essential oils have been found to have significant antibacterial properties. This means that they have the potential to wipe out your good gut bacteria along with the bad, this is exactly what we want to avoid on AIP.

However, used topically and aromatically I have found essential oils to be an awesome tool in my AIP lifestyle toolbox.

You may also question which brand of oils to use because there is a lot of conversation out there about which company has the best practices or highest quality oils. You may also hear a lot of people complaining that some companies use multi-level marketing. All I can say about that is that I chose to use doTerra oils because I tried them and they worked and that was all the information I needed. In terms of marketing, I think in the instance of essential oils the best way to decide if they are right for you is to hear other people talk about their experiences and then try them out. I believe in sharing my experiences as a means of helping others, that is what this blog is all about and my experience with essential oils is no different.

If you are interested in purchasing oils to try or learning more about them simple click here to go to my essential oils page and learn more.

Garlic Rosemary Plantain Fries (AIP/Paleo)

Garlic Rosemary Plantain Fries (AIP/Paleo)

There is a lot that goes into calling a new place home. You have to set up your new house, learn your way around your new town, find places to get plugged in and meet people, and figure out your new go-to spots for everything from eating out to getting gas in your car.

We’ve had a lot of fun exploring our new home the past month or so. Not only are we in a new place but we also have a new schedule that allows us to have more time to go out and do fun things. We’ve gone for walks at a few parks, seen a movie, and even tested out some new restaurants to see how AIP friendly they are. One of our favorites is a little burger place that allows you to build your own burger with lots of topping options. I always get a regular burger, no bun, with sliced avocado bacon, and sautéed onions. However, one of their claims to fame is their unique menu of fries. They have everything from sweet potato fries to nacho fries, to fries cooked in truffle oil with parmesan cheese on top. Obviously, I can’t enjoy most of these options but their unique pairings gave me some inspiration to try and spice up my usual plantain fry recipe at home. The easiest option from their menu to AIP-ify was their garlic and rosemary fries.

Garlic and rosemary are two of my favorite flavors so I decided to give it a try. The result was simple deliciousness! We paired it with some homemade grass-fed burgers and it was a wonderful weeknight dinner!

What is your favorite way to eat a burger? Do you have any fun fry combos that you enjoy?


Garlic Rosemary Plantain Fries (AIP/Paleo)

Garlic Rosemary Plantain Fries (AIP/Paleo)Ingredients:

2 Green Plantains

2 TBS Olive Oil

1 tsp sea salt

1 TBS Dried Rosemary

8 Cloves of Garlic (minced)



Preheat your oven to 425 degrees. Peel your plantains and cut them into strips. In a medium mixing bowl, toss your plantains in olive oil and combine with seas salt and rosemary. On a lined baking sheet spread you fries in an even layer, with the strips touching as little as possible. Sprinkle your minced garlic on top of the fries and bake for 10 minutes. Remove the pan and rotate the fries, baking for another 5 minutes or until they become slightly golden on top.

AIP and Conventional Medicine: Finding a Balance that Works for You!

Google Hangout Trailer

I am really excited about 2015 in regards to blog. Up until now this blog has always been one of the many jobs I was trying to manage while my hubby finished graduate school, but what began as a hobby quickly grew to something I could never had imagined thanks to all of your support and encouragement. Now, in 2015 with graduate school and our move behind us, I am taking some time to work from home and solely focus on blogging about the autoimmune protocol and related lifestyle topics. Having more time and more energy has allowed me to brainstorm a lot of fun and exciting things that I can’t wait to share with you, one of which is a focus on navigating the conventional medicine arena while also being committed to AIP.

Some folks with autoimmune diseases are able to use the autoimmune protocol to eventually get off of all medications and manage their symptoms 100% holistically, however others of us have had to strike a balance between natural healing and still utilizing conventional medicine as well. This can be hard because doctors are not always supportive of techniques outside of their expertise and patients may sometimes feel pressured to go on medications or have procedures that they are not fully comfortable with.

With this in mind, I decided to host a live panel discussion with some of my AIP blogger friends who I knew were utilizing conventional medicine while also finding healing with the autoimmune protocol. We got together for a live Google Hangout earlier this week to address your questions and talk about our experiences. It was a wonderful event and I am so thankful for their help and participation.

However, I know not everyone was able to attend it live so I have included the recorded video below for you to watch whenever you want! Let me know what you think!

Cranberry Ginger Mocktail (AIP/Paleo)

Cranberry Ginger Mocktail (AIP/Paleo)

I used to joke that being part Irish and part German meant I could probably drink just about anyone under the table. That being said, I never really tried. I was raised with a healthy respect for alcohol and while I used to enjoy going out to my favorite local bar with friends every now and again, I very rarely ever drank too much, in part, because it always did a number on my stomach. Even before I knew that alcohol was a contributor to leaky gut I knew that it wasn’t helping my ulcerative colitis.

That being said, it was hard to be diagnosed with a life-altering autoimmune disease and come to this realization, at 21 years old. The time when everyone else is out for happy hour after work, attending parties and having fun wondering why you are being the party pooper. It doesn’t get much easier when you are married and 25 because when you don’t drink everyone automatically assumes you must be pregnant… (insert annoyed look here).

I know how important my health is and no amount of inconvenience, nostalgia or peer pressure is going to cause my commitment to waver, but every now and again I do get bored with herbal tea, water and yes, even kombucha.

With Valentine’s Day coming up, I decided to put together a fun AIP friendly mocktail that everyone can enjoy as a fun variation from the norm. So maybe, when your snuggling with your love, after a hearty homemade AIP dinner this Valentine’s Day you can sip on something with a little excitement!


Cranberry Ginger Mocktail:


Cranberry Ginger Mocktail (AIP/Paleo)¼ cup of honey

¼ cup of water

1 cup of fresh or frozen cranberries

¼ cup of finely chopped ginger root

1 TBS grated orange peel

¼- ½ cup of seltzer water

½ lime to garnish


In a small saucepan, over medium combine your honey, water, cranberries, ginger and orange peel. Bring the pot up to a steady simmer and allow it to simmer for about 7 minutes, stirring frequently. Remove the pot from the heat and cover. Let it sit for about 30 minutes. When it is done sitting, strain the liquid into a glass and add seltzer water to taste. Add ice and garnish with a lime. Enjoy!


Paleo Raspberry Carob Truffles (AIP)

Recently, I was asked by Lauren over at Empowered Sustenance to write a guest post on her site. I have loved her site for a long time. In fact, she was one of the first people I ever read about who was also trying to manage ulcerative colitis naturally. I am so honored to have had the opportunity to share this recipe on her blog, so I hope you all will click through and show her some love! 

Paleo Raspberry Carob Truffles

Raspberry Carob Truffles (AIP/Paleo)

My very first job, outside of babysitting and pet sitting, was in a chocolate store. That seems a little funny to me now since I haven’t had more than a few bites of chocolate in over a year, but I was a sophomore in high school and I couldn’t think of a job more fun. It was a little local chocolate shop with all sorts of handmade confections.  The shelves were lined with everything from eggnog truffles in the winter to chocolate covered fruit in the summer. My job was to handle the customers, decorate the store and decorate the chocolate. In return, I got paid a little over five dollars an hour and was allowed to have a piece of chocolate or two per shift. Not a bad deal for a 16 year old in a small town.

While I’ve never had an overwhelmingly strong sweet tooth I absolutely love the intricacy of baking and making desserts. Don’t get me wrong, I love cooking every day meals too, but there is just something so artistic and beautiful about creating that perfect treat. That treat that makes you feel like you are spoiling yourself; experiencing something luxurious. 

However, if you are on any sort of a restricted diet for an extended period of time it can be easy to lose that sense of fun and excitement that comes with enjoying a special treat.  I have been following the autoimmune protocol for over a year now and while I have seen amazing improvements in my ulcerative colitis symptoms it can sometimes feel like I am only eating to heal rather than to enjoy the experience of food.  This feeling can become especially pronounced around holidays, when everyone else is indulging in sweets, eating out at restaurants, or drinking fancy cocktails.

With Valentine’s Day around the corner, I wanted to create a recipe that was both luxurious and safe for those of us seeking to enjoy the holiday without sacrificing any of our hard work. The result was even more fabulous than I could have imagined!

Raspberry Carob Truffles (AIP/Paleo)When I thought up the idea for this recipe I was somewhat skeptical of my ability to make it work, it has been a long time since those days in the chocolate shop, but I wanted to try. How could a truffle, free of chocolate, dairy, refined sugar, and nuts turn into something truly luxurious and indulgent? I set to work with excitement and reserve only to have these little beauties turn out perfectly on the first try! I took a bite of the first one and audibly squealed with delight! I gave one to my husband later and the next words out of his mouth were “are there more of these?!” 

If you are in the process of healing through diet and lifestyle changes, you have made a really difficult but rewarding commitment. True healing is not found in constantly “paleo-izing” treats or solely eliminating certain foods. Elimination must be paired with the addition of nourishing, nutrient dense foods like bone broth, leafy greens and grass-fed meat. However, I strongly believe that long term healing is also found in feeling satisfied as well as nourished. So, this Valentine’s Day don’t eye those cheesy heart shaped boxes of chocolates with looks of longing and depravation, whip up a batch of these lovely truffles and indulge in the fact that healing never tasted so good!

For The Recipe Click HERE