Spring has been super nice to Portland so far this year so here’s some really simple grilled asparagus 💚 Just olive oil and onion salt 💚
Ha! Would be so hard to choose 🙈
Golden cauliflower porridge with @pure_n_free
coconut yogurt, a peach, Brazil nuts and dried mulberries 🧡
Porridge is made with cauli rice, @pureharvest
coconut milk, @myhemple
protein, pre-soaked @goodmix_superfoods
(seed/nut mix designed to promote healthy stools 💩), cinnamon, turmeric, ginger, pepper, @superfeast
masons mushrooms, and some gut soothing @meadowmarrowbonebroth
RECIPE BELOW // Thai Tuna Salad Wraps
These AIP wraps are a modest ode to the riot of Thai flavors, served up on lettuce with plenty of spice and texture despite the lack of red chillies and nuts!
🌿 4 5-ounce cans tuna
🌿 ½ small red onion, sliced thin
🌿 2 green onions, sliced
🌿 1" ginger, peeled and sliced
🌿 ¼ cup coconut cream*
🌿 2 tbsp lime juice
🌿 2 tbsp fish sauce
🌿 2 tbsp Thai basil, chopped fine
🌿 1 head romaine lettuce
👉 Add all ingredients except the lettuce to a mixing bowl and stir to combine.
👉 Refrigerate until chilled, at least 20 minutes, then serve wrapped inside lettuce leaves.
✏️ Use the firm portion on top of a refrigerated can of coconut milk. Canned/boxed coconut cream would also work.
Click the link in our profile for the web version!
#aiptuna #autoimmuneprotocol #autoimmunepaleo #healthyliving #autoimmunedisease #foodasmedicine #naturalhealth #nutrientdense #antiinflammatory #glutenfreefood #guthealing #autoimmuneplate
Spatchcocked Adobe Chicken by @mickeytrescott
is a one pot wonder! So easy and so good. It is the perfect Sunday dinner with plenty of leftovers for the week!
& 🆕 ANNOUNCEMENT - I AM OFFICIALLY WRITING COOKBOOK NUMBER 2! 📚📕♥️
Honestly, I don't even feel like I have had the time to love up on cookbook #1
, The 30-Minute Thyroid Cookbook, because I've been so busy working on my new book: The Hashimoto’s AIP Diet Cookbook, Easy Recipes for Thyroid Healing on the Autoimmune Protocol which will be released in August of this year 👏🏼⏰
To celebrate I am giving away a copy of my first book, The 30-Minute Thryoid Cookbook to ☝🏼 lucky winner, all you have to do is follow me @emilykylenutrition
, like this photo & comment on this post whether or not you've heard of the Autoimmune Paleo Protocol diet before 😁😁 (Giveaway not associated with Instagram, US only, 18+, ends 11:59pm 3/26/19.)
And if you don't know what the Autoimmune Protocol is, I have broken it all down for you now on the blog! Just follow my direct link in bio to find out what is the best autoimmune diet? (🔗 @emilykylenutrition
) and thank you for your continued love and support; I am so thankful for this platform! xᴏx, ᴇᴍɪʟʏ ᴋʏʟᴇ, ᴍs, ʀᴅɴ, ᴄʟᴛ, ʜᴄᴘ 😘✌🏼🌿
#autoimmunedisease #dairyfree #glutenfree #autoimmuneprotocol #chronicillness #autoimmunedisease #autoimmunepaleo #autoimmunediet #autoimmunewarrior #hashimotosdisease #hashimotosthyroiditis #thyroidproblems #thyroidhealing #thyroid #holistichealth #holistichealer #healthylifestyle #rdchat #rochesterny #bodypositivity #weightlossjourney #weightlosstips #lifestylejourney #sheshed #officedecor
What food intolerance test I use with my clients - why I love it - and what you can learn from this test ! #leakygut #foodintolerance
Oh. My. God. @pretend_its_a_donut
- I don’t know whether to thank you or curse you for introducing me to bacon wrapped sweet potatoes. I have made sweet potatoes sooooo many ways. But holy crap this is amazing. A friend and I also made wrapped with prosciutto. Equally good. Tonight I used a white sweet potato which was amazeballs. Make these. Or don’t. Because you seriously won’t be able to stop eating them.
Never underestimate the power of a Sunday roasted chicken. That's all.
There’s often a perfect storm of factors that lead to your SIBO rather than just one particular reason why.
And in order to successfully address SIBO, we have to know all possible contributors to the “perfect storm”
🌪Disorders of protective antibacterial mechanism
...Lack of HCL, insufficient pancreatic enzyme secretion, immunoglobulin deficiencies at the gut border
...Small intestinal obstruction, diverticula, fistulae, surgical blind loop, ileocecal valve issues
...Scleroderma, autonomic neuropathy in diabetes mellitus, post-radiation enteropathy, small intestinal pseudo-obstruction, certain medications, obesity, hypothyroidism, vagus nerve disorders (ie. Brain)
🌪“Post Infectious IBS”
🌪Overconsumption of carbs
🌪PPI use: think meds used for GERD
🌪Impaired MMC (Migrating Motor Complex)
🌪Biological alterations caused by chronic stress
How does having SIBO damage the gut?
❌Destruction of brush border enzymes
❌Bile deconjugation/Fat Malabsorption
❌Bacteria consume and or destroy micronutrients
❌Damages the Small Intestines physical features and function ➡️ Leading to maldigestion & more malabsorption ➡️ Carbohydrate Malabsorption
If you’re at your wits end dealing with SIBO or SEVERAL digestive problems at once, I want to invite you to get 1-on-1 help with your digestive problems.
We’ve got some time open next week for a free 15-min “root cause troubleshooting session.” .
Schedule with the link in bio > @briewieselman
I have a bit of a fan-girl crush on the writing of C.S.Lewis. Did you know he and J.R.R. Tolkien were great mates? And, he shares a birthday with my Dad, too (Just not the year - Dad is very much alive and kicking and not yet 121!)
I think this #quote
absolutely symbolises the hope that a framework like AIP can bring. So often, I have clients who beat themselves up over diet and lifestyle choices they made years ago, knowing what they know now.
But, they didn’t know then. I didn’t know then. I just know more now. Quite a lot more. And, I will know even more tomorrow.
One of the ways I work on changing my ending to a more positive one is with my morning ritual. It’s my non-negotiable start to the day. It’s a living thing; one that I hone and tweak regularly. It continues to evolve (as I do!).
What hasn’t changed is my daily setting an intention. Everyday I make a conscious choice about how I want my day to be. Of course, it doesn’t always eventuate, but it definitely has a material effect on my state of mind as I start my day. Do you set a daily intention?
If you’d like some help in creating YOUR personal morning ritual, I have a FREE mini eCourse created just to help you kick things off. And, it all starts with my idiot-proof 3-minute morning ritual that you can do from the comfort of your bed. Before you even get up! You can find a direct link in my profile, or head here: https://www.joannafrankham.com/discover-how-a-personal-morning-ritual-can-change-your-life/.
I met the love of my life four years ago. I was an American living in Uganda, and he was a Brit living in England. It didn’t really make sense for us to be together.
But Mark pursued me across continents - booking a surprise flight to ask me to be his girlfriend, MOVING to Africa to be with me in real life + even living with my parents for 6 weeks the first time he ever met them (with a ring already in his pocket.)
Our love story is anything but normal. We have to pay our countries to live in the same place as husband and wife. Our families live on opposite sides of the ocean. I say “pants” and mean jeans, Mark says “pants” and means underwear 🤷🏼♀️
But tomorrow we’ll celebrate the day we chose each other anyway. In spite of all of the hard stuff + all of the adjusting, these last two years as Mark’s wife have been the most joyous + the most humbling.
He has sacrificed for me. He has fought for me. He has encouraged me, and he has loved me. I can’t actually believe there was ever life before this crazy, inter-continental journey that we’re walking together.
I’m so grateful that neither one of us needed a logical love story. Life with you is so much better. ❤️
Today’s pre-workout meal…finished 30 minutes before heading to the gym. 🏋🏻♀️ Because it is also my first meal of the day, after a 14 to 16 hour fast (much of that time spent sleeping + no snacking after dinner the night before), my body is highly insulin- sensitive and able to efficiently digests protein + fiber + healthy fat. Hence, no cramping or bloating or digestive distress during my workout.
#onmyplate #firstmealoftheday #preworkoutmeal #realfoodrealenergy
❇️ 2 cups organic Brussels sprouts, drizzled with olive oil + sprinkle of Celtic sea salt
❇️ 8 oz. poached wild-caught Coho salmon
❇️ Scallion pesto (pulse in food processor until creamy: 1 bunch organic scallions, juice of 1/2 to 1 organic lemon, 2 cloves garlic, 1/2 teaspoon Celtic sea salt, 1/3 to 1/2 cup olive oil)
As we are now officially in Spring, and I suffer from severe spring allergies, I like to keep my food choices as clean as possible. Wild-caught salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation by reducing the production of molecules linked to inflammation. Omega-3 rich foods, like wild-caught salmon and sardines (Source matters…farm-raised fish does not confer the same benefits) can play a strong anti-inflammatory role in asthma and allergies. Omega-3s also support hormone balance…weight gain, fatigue, inflammation, high triglycerides and belly fat may be signs that you aren’t getting enough omega 3s in your diet.
Brussels sprouts are a high-fiber cruciferous that feeds good gut bacteria, supports liver detoxification (thereby improving estrogen metabolism), as well as healthy bowel movements (a daily poop is essential for hormone balance).
Scallion and garlic (pesto) also confer anti-inflammatory benefits.
#hashimotos #aip #autoimmunepaleo #kathrynmatthews_nutrition #primal #ketoalkaline #glutenfreeliving #dairyfreelife #hormonehealth #bloodsugarbalance #guthealthy #happygut #antiinflammatory #greenbreakfast #realsimple #getminimal #hereismyfood #lifeandthyme #thekitchn #cruciferous #brusselssprouts #wildcaughtsalmon #scallions #scallionpesto #omega3
WATER WEEK STARTS TOMORROW! Did you know water is the most important nutrient for our bodies and also one of the most common deficiencies? You may not realize it, but being dehydrated can cause a lot of physical symptoms that might make you feel like you're falling apart (more on that later this week). .
Join me in this 7-day hydration challenge starting tomorrow, March 25th. All you need to do is sign up using the link in my bio. You'll receive an email to help you determine your ideal water intake for your body weight. Once you make your calculations, start hydrating with me and posting about it on your Instagram for a chance to be featured in my stories. .
Anyone who enters using the link in my bio and participates throughout the week will be entered to win a FREE Swell water bottle to help them continue hydrating after the challenge is over. Woot-woot! .
Give me a 🙋🏻♀️ in the comments if you're joining me and tag a friend you’d love to do this with!
Thanks to @thegutsychef
Magali, I have made a massive pivot in what, when and how I eat and it has made a huge difference in the way I feel! Under her guidance and with her recipes, I am cooking amazingly delicious and 100% Auto-
Immune Paleo (AIP). I've taken back the kitchen and the health of my gut and it is incredibly empowering. 🌮🌮🌮
Last night I made the most incredible 100% AIP tacos! This is grass fed beef barbacoa (made in the InsantPot), with coconut crema, cabbage slaw, avocado and cilantro on cassava flour tortillas. This dish is also onion and garlic free (as I've discovered onions and garlic are huge offenders to my tummy). 🌮🌮🌮
Clean eating is one aspect of a multi-prong approach to healing my body while doing Bee Venom Therapy. I am so grateful to @thehealhive
for bringing Magali to The Heal Hive Retreat as one of our healers and educators. 💛🐝💛
#aip #autoimmunepaleo #instantpot #beefbarbacoa #cassavatortillas #healthegut #healinglyme #bvt #beevenomtherapy
My white blood cells are low, what can I do?
The white blood cells are tricky. If your white blood cells are low because of lupus. We have to deal with lupus and your white blood cells will go back to normal. If your blood cells are low because of medications, you have to look at those medications to figure this out.
Your doctor have to adjust your medications. If you are following a low inflammatory diet, your white blood cells may become low, because you have very low inflammation.
Everything has to be taken into context. It is a very normal for our clients who have been following our program and their white blood cells count is like 2.6 or 2.9 and that’s because those are inflammatory agents that fight disease and fight infection and our clients no longer have inflammation in the body. If you have no inflammation, your white blood cells will be low. When you get rid of the disease, all of those things will fix themselves. @viktoriyaandoksana
RECIPE BELOW // Squashbrowns
Serve these babies up anywhere you’d normally see hashbrowns (topped with your favorite AIP ketchup or BBQ sauce) or even places you wouldn’t! With its mild flavor and fun little strings, spaghetti squash goes well with everything.
🌿 1 medium spaghetti squash, cut in half and seeded
🌿 ½ cup and 2 tablespoons coconut oil, divided
🌿 ½ teaspoon sea salt
👉 Preheat the oven to 375 degrees F.
👉 Brush each half of the squash with a tablespoon of oil and sprinkle with salt.
👉 Bake for 40 minutes or until the squash easily pulls apart into spaghetti-like strands when scraped with a fork.
👉 Allow the squash to cool, then shred it into strings and place the strings inside a paper towel-lined colander. Squeeze the squash thoroughly, getting out as much moisture as you can.
👉 Heat the ½ cup oil in a large skillet over medium-high heat. Shape a handful of spaghetti strings into a patty and add to the pan, frying until golden brown, about 4 minutes.
👉 Flip and fry the other side, then remove from the skillet and drain on a paper towel. Repeat for the remaining spaghetti squash.
✏️ Top with any AIP ketchup, BBQ sauce, or nomato sauce!
Click the link in our profile for the web version!
#aiprecipes #spaghettisquash #aip #paleorecipes #nightshadefree #glutenfree #autoimmuneplate #autoimmunepaleo #autoimmuneprotocol
Total transparency time: I've never been a fan of shrimp 🍤, but I do make an effort every so often. And this morning, I surprised myself and truly enjoyed these sweet and spicy shrimp over asparagus for breakfast. I ate really light yesterday, and with taking my #HIIT
up a notch, it left me very hungry this morning. My shrimp, followed up by a banana with cashew butter was just what my body needed!
Turkey Thursday. My ground turkey morning mash up of soup with all the random fixings I could find.
Years ago (maybe 6ish years) I bought an artichoke, and in an attempt to find the heart, just cut the vegetable down and ended up with nothing. I hadn’t touched them since because I was too intimidated.
Fast forward to now, when @bonaippetit
(today’s her birthday—HAPPY BIRTHDAY BETH!) featured on her stories just HOW to eat artichoke, showing the process from beginning to end. It was exactly what I was looking for—people had described it in the past but I still didn’t fully understand until I watched her demo (which is in her highlights now).
I followed @unboundwellness
recipe. It was easy, her instructions for breaking down the artichoke were clear, and it was INSANELY delicious.
I think of artichokes as kind of a self-care food. You sit back, relax, and slowly eat the meat off the leaves, savoring each bite.
I paired mine with a simple lemon garlic butter. I don’t know the exact ratios but I melted some @kerrygoldusa
and stirred in the garlic from the cavities of the artichokes (which Michelle’s recipe calls for), lemon zest, and lemon juice. It was divine.
What foods do you avoid because they feel too intimidating? OR what new foods have you tried that weren’t as scary as you thought?
#aip #autoimmuneprotocol #paleo #autoimmunepaleo #antiinflammatory #antiinflammatorydiet #grainfree #nutfree #glutenfree #soyfree #nightshadefree #healthyeating #paleodiet #healthyfood #artichoke #jerf #chronicillness #autoimmunedisease #autoimmunewarrior #eeeeeats #healthy #hidradenitissuppurativa #hidradenitissuppurativaawareness
❓Did you know that eating seasonal foods mean you get more nutrients from them? Seasonally fresh produce is picked when they’re ripe and fully developed which means more vitamins, minerals, and antioxidants for you!
🍊 Enjoy grapefruit, oranges, and pomegranate as they are all in season!
Новый день, новый завтрак. ⠀
В данный момент я нахожусь на специальном протоколе питания, поэтому выдумки завтраков становятся все интереснее. Прекрасно знаю, как тяжело придумать что-то вкусное, когда привычные продукты находятся под запретом. Ну и может кому-то просто будет интересно разнообразить свой завтрак. ⠀
В моем завтраке всегда должны содержаться жиры, белок, сложные углеводы. Так вот: ⠀
Омлет с тартаром из тунца и авокадо. ⠀
Для омлета понадобится:⠀
🥚Яйцо 2шт ⠀
🥚Кокосовое молоко 3ст ложки ⠀
🥚Мука рисовая цельнозерновая 2ст ложки⠀
🥚Соль щепотка ⠀
Все ингредиенты я смешиваю блендером. На сковороде растопить масло (я использую Гхи), вылить смесь и поджарить на небольшом огне. ⠀
🥑Авокадо Хаас 1/2 ⠀
🥑Лимонный сок ⠀
Авокадо размять вилкой, добавить тунец в том же количестве, что и авокадо, и размять все вместе. Смесь сбрызнуть лимонным соком и добавит соль. ⠀
Из зелени у меня руккола. Все вместе получается вкусно и сытно.
#завтрак #палео #палеодиета #аип #рецептпалео #рецептаип #аит #paleo #aip #аутоимунныйпротокол #палеозавтрак #paleolife #paleoeats #paleolife #пп_рецепты #завтракакянг #autoimmunepaleo #aipdiet #paleofood #paleoaip #AIP
I credit breakfast fajitas for helping to fuel what I thought was going to be a less than ideal workout, today.
The day started off with plans of errands, a workout, and going to take in a movie. Errands took longer than expected and by the time the workout rolled around, I was so not feeling it. There was no way we could do a workout and a movie, and I was just a little frustrated. Hubby gave me the opportunity to call it a day, but I stubbornly refused and sulked the whole way to the gym.
I decided to push slightly harder on my treadmill HIIT so I could feel better about quitting early. But 15 minutes in I thought, I got this, and did a full 45 minutes at my harder rate. By the time I walked out of there, I felt 100% better and very thankful I am as stubborn as I am!
Sometimes we just need to suck it up and listen to what we know our body wants to do, rather than listening to the excuses our minds come up with.
Typical home cooked meal. Organic chicken thighs, @powerairfryer
sweet potatoes, beets & goat cheese, sliced avocado 🥑. If you do not own a Power air fryer get one NOW. Best purchase I’ve ever made 🙌🏻
If you have good friends who bring you happiness, you could actually live longer.😊⠀
Enjoying the day in Leavenworth, Washington and nurturing friendships.💚🌿⠀
Sending good vibes from Leavenworth, Washington!❤️⠀
Pulled Beef Taco Salad - this was the bowl version of my tacos I made the other week with pulled grass fed beef, guacamole, red onions, green onions, arugula and riced cauliflower!
Is there an activity that you miss doing or one you’ve been able to do again? Hiking is definitely one of those activities for me. Getting outside and being surrounded by trees has always been one of my favorite things to do to de-stress. I love breathing in the fresh air and being engulfed with the sounds of nature. Bonus points if I put my phone away and really just connect with my surroundings! I also love going on hikes with my husband because it gives us a moment to connect on a deeper level and we always feel refreshed and like we took a mini vacation after.
But how this really hits home for me is because I wasn’t able to go for a hike or even a short walk for a few months during my initial flare. I spent a good 3 months not being able to even do a couple laps around my office because I was just too weak. There were days that I couldn’t get out of bed to even take my dogs out in the backyard. Being able to again do the things I’ve always loved brings renewed perspective and a feeling of gratitude beyond what I can put into words. God is good!
#aipconnect #getoutdoors #movingmeditation #ariaiphealthandwellness #autoimmuneprotocol #autoimmunepaleo #chronicillness #chronicpain #IBD #crohns #colitis #celiac #healingjourney #loveyourself #eatwell #ariaip
I'm not always up for replacing pasta with gluten free pasta or dairy-free cheese for the real stuff. But sometimes it's totally worth figuring out safer ways to enjoy the foods you enjoy. When you're working through a nutritional protocol and trying to find alternatives, over time you can end up with a stock of recipes that feel truly satisfying and not like replacements at all. This hummus is one of them!
RECIPE BELOW // Missing hummus while on the #autoimmuneprotocol
? Try my allergen-free variation with roasted cauliflower, perfect with yuca crackers from @missionheirloom
🌿1 head of garlic⠀
🌿½ tsp coconut oil⠀
🌿1 head of cauliflower, steamed⠀
🌿½ cup extra virgin olive oil⠀
🌿1 lemon, juiced⠀
🌿2 tbsp water⠀
🌿½ tsp sea salt⠀
🌿Parsley, green olives, and additional olive oil to serve⠀
👉🏻Preheat your oven to 400 degrees.⠀
👉🏻Cut the very top off of the head of garlic, making sure to expose the tip of every clove. Place the coconut oil on the top and wrap in foil. Cook in the oven for 30 minutes, or until soft and lightly browned.⠀
👉🏻When the garlic is finished roasting, remove the cloves and place in a food processor with the cauliflower, olive oil, lemon juice, water, and sea salt. Process for a minute or two, until a thick puree forms.⠀
👉🏻Serve garnished with parsley, green olives, and olive oil.⠀
#autoimmuneprotocol #autoimmunepaleo #wellbeing #nourish #eattherainbow #holistic #foodismedicine #healthandwellness #celiac #healthymeals #autoimmune #aip #nourishyourbody #glutenfreelife #autoimmunedisease #organicliving #nutrientdense #hypothyroidism #hashimotos #chronicfatigue #thyroid #feelgoodfood #leakygut #healthandwellbeing #nutritiousanddelicious #aipaleo #autoimmunewellness