#7: Fatigue, Food Reintroduction Symptoms & Carb Tolerance

In this episode, Anne Marie and I are answering listener questions and providing recommendations on healing hashimotos, POTS, and adrenal fatigue naturally.

  • Updates from Michelle [1:45]
  • Updates for Anne [2:17]
  • What Michelle is loving [5:53]
  • Adrenal Fatigue, B12 deficiency and hashimoto’s  [8:50]
  • Failed food reintroduction symptoms [24:30]
  • How many starchy carbs you should be eating [39:03]
  • Meal of the week [52:40]

Links we mentioned in the podcast:

 

Edible Holiday Gift Ideas (AIP & Paleo)

 

Gift specifically giving may not be the reason for the holidays, but let’s face it… it’s fun. Wrapping presents, picking out the perfect gift for someone that you love, and seeing their reaction when you give it to them! The only thing that makes it more fun is food… as always. 

Edible gifts are the perfect stocking stuffer, host gift, office gift or last minute gift to give that hard to shop for person. What I love about giving edible gifts that are also AIP & Paleo is that I can taste test, and happily cook them in my kitchen without worrying about cross contaminating my own kitchen and cookware.

These AIP recipes from some of my favorite bloggers make the perfect edible holiday gifts! 

Cookies 

AIP Snowball Cookies from Grazed and Enthused

AIP Snowflake Cookies from Unbound Wellness

Apricot N’Oatmeal Cookies from Healing Family Eats

Blackberry Jam Thumbprint Cookies from Don’t Eat the Spatula

Crispy Cinnamon Thin Cookies by A Squirrel in the Kitchen

Maple Bacon Snowballs from Adventures in Partaking

Paleo Ginger Snaps from Gutsy By Nature

Pumpkin Spice Dehydrator Cookies from The Paleo Mom 

Sugar(less) Cutout Cookies from Don’t Eat the Spatula 

Sweet Potato, Coconut and Vanilla Cookies from Healing Family Eats

The Healthy Gingerbread House from He Won’t Know It’s Paleo (a wonderful gift to have prepared and let kiddos in the family decorate!)

img. via He Won’t Know It’s Paleo.

Candies & Gummies 

Apple Cinnamon Gummy Candy from Phoenix Helix

Paleo Peppermint Bark from Unbound Wellness 

Turkish Delight Gummies from Eat Heal Thrive

Fudge

Mint Chocolate Swirl Fudge by Eat Heal Thrive

Paleo “Chocolate” Carob Fudge by A Squirrel in the Kitchen 

Sea Salt Carob Fudge by Eat Heal Thrive

Bars, Pies and Cakes

Raspberry and Vanilla Squares by Comfort Bites

img via Healing Family Eats

Raw Coconut, Orange and Date Bars with Pink Himalayan Salt from Healing Family Eats

Raw Tea Cake with Salted Chai Caramel Topping by Comfort Bites

Very Merry AIP Christmas Mince Pies from Joanna Frankham

Others (Bites, Marshmallows, and Granola!)

Bacon Rosemary Salt by Adventures in Partaking

Cinnamon Crispy Date bites from Lichen Loving Paleo

Chocolate Collagen Protein Bites

“Chocolate” Collagen Protein Bites from Unbound Wellness

“I Can’t Believe It’s AIP” Christmas Mince by Joanna Frankham

Lemon Herb Shortbread by Eat Heal Thrive

Peppermint Marshmallows by Enjoying this Journey

Vanilla Cinnamon Breakfast Granola from A Squirrel in the Kitchen

 

I hope that these ideas are helpful! Have a very Happy Holiday <3 

 

Why & How To Live with Healthy Aging in Mind at Any Age

Thank you Douglas Laboratories for sponsoring this post. I was selected for this opportunity by Douglas Laboratories and the content and opinions expressed here are all my own. 


Growing up as an American girl in a society that puts so much weight on physical appearance, and body size, I was equally as obsessed. I saw poor choices that I would make in my health as a teen as effecting my appearance, and nothing more. Healthy food would make me look good, unhealthy food would make me look bad… and that’s all that mattered, right? Even now in my mid/late twenties I take my health seriously so I feel good now... and that’s all that matters, right?

In reality, our present health and habits clearly have an effect on our present state, but it plays an equally as important role on our health in the future.

Though we may see health just as looking good or feeling good when we’re younger, we need to take our healthy aging seriously regardless of our age. 

Why does healthy aging matter at any age? 

Regardless of what age we are, the choices that we make now effect how our health looks tomorrow. 

Anything from what we put on our skin, to how much we stress ourselves out all plays a part in how healthy, capable, and able bodied we’ll be in the coming years. 

Health is not just a present concern regardless of your age.

When I was diagnosed with Hashimoto’s disease in my teens and multiple food allergies in my 20’s, I was struck with the harsh reality that the health choices I made when I was younger, had played a part in bringing to me where I ended up. In my childhood and early teens, I ate an incredibly nutrient void diet that harmed my gut health and over used antibiotics and NSAID’s. This harmed my gut health as well as weakened my immune system.

Of course, genetics play a huge role in our health and in my development of autoimmune disease, but my poor diet and lifestyle certainly didn’t help.  

When do we start to see the effects of poor health choices?

It’s said that it can take up to seven years to start seeing the effects of deep mineral deficiencies, and the tipping point for imbalances like adrenal dysfunction and hormone imbalance can come randomly. It’s not always obvious that you’re leading yourself down a path that’s harmful until you’re already deep into it. 

I hope my story makes you realize that you don’t have to be in your sixties to start seeing poor healthy aging consequences. I first faced the reality of my poor choices at 17 and am still living with the effects years later. 

Though those with autoimmune disease, and other chronic illness, may be more genetically predisposed to developing these illnesses, the choices that we make at any point in our life can have a powerful impact of how greatly the symptoms effect us. 

How To Live with Healthy Aging in Mind at Any Age  

1. Eat real food.

This should be a give in, but it can more complicated than that. 

When it comes to health food, there so much noise and conflicting information. With marketing for processed foods masquerading as healthy foods, and a million different opinions on the internet about what is and isn’t healthy, actually making healthy choices can be difficult. 

However, my simple advice is to always go as close to the source as possible, and stay close to home. What does that mean? 

  • Swap pasture raised and grass-fed meats for organic 
  • If you eat dairy, swap organic for grass-fed and even raw when possible
  • Rather than buying all fruits and vegetables at the grocery store, find a farmers market or Co-op
  • Don’t fear natural fats like animal fat, egg yolks, coconut oil and grass-fed butter or ghee 
  • Cook at home as often as possible and only lean on convenience foods in the rarest of occasions 
  • Follow a healing protocol like paleo, or autoimmune paleo when the time calls for it 

2. Move your body daily. 

The human body was made to move and be active. And before we all became chained to desks and cars, we did just that… we moved daily.

As a fellow desk jockey, I get it… it’s hard to find time to exercise. I can barely find time to post on Instagram daily (#firstworldproblems 😜) so I know what you’re thinking… “With a full-time job, kids, everything else, how am I supposed to find 15 minutes to drive to the gym, an hour to workout, and another 15-20 minutes to clean up and get back home and then make a super health “eat real food” dinner?!”

Well first, I feel you. Second, it doesn’t have to be that complicated. Moving your body daily can be anything that fits in your schedule. Though I had an hour a day to workout at a gym 4-5 times a week in college, I’ve had to shift my routine to whatever I can fit in.

Here are some of my favorite ways to move daily…

  • Taking 30 minutes during lunch to take a walk
  • Turning on a tabata or yoga YouTube video to get in 10-20 minutes of movemenet 
  • An hour long walk after work with family/spouse that also doubles as quality family time
  • Homework out plans like 30 day guides, videos, etc. 
  • Switching weekly outings to a hike rather than a restaurant visit (my husband I do this and we love it!)

3. Recognize that stress is incredibly harmful to your health. 

Even in retrospect, it’s pretty ridiculous how stressful your teen and college years are. Between holding down a job, going to class, studying, doing extracurriculars, and trying to have social life, those years were incredibly stressful to me. Even elementary and middle school can be equally as stressful.

Though we have this weird expectation that we can handle all of this stress when we’re younger, I beg to differ.

Chronic cortisol as a result of stress at any age output leads to serious longterm hormonal imbalance that can result in weight gain, hair loss, menstrual changes, and even infertility. 

We all handle stress differently and all have our limits. However, I urge you to be mindful that stress is more than just inconvenient at the time… it has long term effects on our health.

For my clients who are dealing with particularly stressful lives like work and school, or family struggles, I ask them to consider that following…

  • “What’s the one thing in your life that’s causing extra stress that you can actually change? For example, having your partner help with the dishes, saying “no” to a commitment, etc.”
  • “Where is one hour a week, or a few minutes a day that you can just take to yourself? What would you do with that time? Read? Exercise? Meditate? Pray? Just sit alone and do nothing?”

No amount of de-stressing is too little… take what you can and embrace it. 

4. Be mindful about your hair, skin and nails.

I may only be in my mid-twenties, but I’m already starting to see the negative effects of me not taking care of my skin and nails when I was younger. I often kick myself for not taking better care of acne scaring earlier. However, that doesn’t mean that I should have used harsh chemicals in my teens, or that I’m going to use

So, how do you treat your skin, hair and nails right and be mindful about their health?

  • Say “no” to nail polish as often as you can. It’s unnatural and super damaging to your nails!
  • Dye your hair wisely. Do your research and only dye if you really feel necessary. 
  • Always wash off your makeup with a natural makeup remover! I opt for a 50/50 mix of vanilla coconut oil and coconut sugar that doubles as an exfoliator and a makeup remover! You could literally eat this stuff. (pictured below!)
  • Use natural products free of dyes and coloring like tallow balm (also pictured below).
  • Supplement wisely when appropriate and okayed by your doctor. 

Even with eating a real food diet, it’s not always feasible to get every needed nutrient from food alone. With depleted soil quality and more, I’m still not in perfect health. Not only is my skin showing signs of me being a lazy teenager, but my nail health is always the first thing to go. I’ve struggled with weak nails on and off my entire life even with eating all of the vegetables and drinking all of the broth. 

One of the things that I’ve done in the past to help give me an extra boost is supplementing with a biotin, zinc, and other minerals like Ultra HSN from Douglas Laboratories. I’ve had tons of success with adding biotin to my beauty routine in the past an can’t wait to start incorporating it more again! Always talk to a doctor to make sure it’s right for you, because I’m not a doctor 🙂 

So, the moral to the story is this… don’t wait to tackle healthy lifestyle routines that influence healthy aging! You can do it at 16, 30, 60… anything. We’re always aging, and every day is an opportunity to make a positive impact on your life in the future! 

Why & How to Live With Healthy Aging in Mind at Any Age


These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. 

The Paleo/AIP Instant Pot Cookbook is Coming

I’ve had incredibly hard time keeping this secret for the last several months, but the secret is finally out. The Paleo AIP Instant Pot E-book is coming October 1st!

The Instant Pot has seriously revolutionized the way that I cook and meal prep, making paleo staples like spaghetti squash in 10 minutes and bone broth in under 2 hours. It’s fast, it’s easy and what I love most is that it’s a pressure cooker that is totally safe to use!

The Paleo AIP Instant Pot Cookbook has over 140 recipes created by 37 of my own favorite AIP bloggers, as well as myself and range from everything from sweet to savory. The photography is gorgeous, and the recipes are amazing!

One of the recipes that I chose to tackle was one of my own cold weather favorites… AIP Instant Pot Chili!

If you’re AIP you know how hard it can be to find nightshade free substitutes for meals like chili… and how long it can take to cook roots like beets and sweet potatoes. That’s why the instant pot was the perfect method for this AIP chili!

Find my AIP chili, Thanksgiving style gravy, and so much more in the cookbook! 

The cookbook will be available to buy on October 1st.

Sign up below to be reminded!

P.S. if you’re already on my email list, I’ll remind you 🙂 

How to Heal Your Body Image with Autoimmune Disease

Would it surprise you if I told you that I grew up struggling with body image? Probably not. And that’s incredibly sad. The number of young girls, women, and yes, men too, that struggle with negative body image is staggering. We all feel the pressure to be look a certain way, and we all feel like we’re not good enough if we don’t look that way. Those of us with chronic autoimmune disease, that can often affect our appearance face this issue of negative body image… including myself.

A negative body image can be incredibly wearing both emotionally and physically, which is why healing my own negative body image was so crucial for healing my own Hashimoto’s and for healing autoimmune disease in general. So, how do you do it?

My Own Negative Body Image Story

To tell you the truth, my negative body image began way before I was ever diagnosed with an autoimmune disease. I was never a healthy kid growing up. I was never the “thinnest”, the most athletic, or the most stylish. I was frequently ill and little did I know, it was only foreshadowing for more illness to come as I got older. I’d compare myself to the other kids who were thin and healthy and desperately wanted to be like them. Why couldn’t I? Was I just doomed to be self conscious forever?  

By the time I was diagnosed with Hashimoto’s disease at 17, I had already been through over a decade of hating my body… how it looked, how I felt in it, how it made me feel. This diagnosis of Hashimoto’s disease meant that I would have a chronic disease for the rest of my life that affected my appearance, mood and energy. 

As my weight became unstable and digestive issues worsened, I began restricting calories and over exercising which only ever resulted in more hatred towards my body. I would obsess over how my appearance changed one day to the other, constantly turning to the side in front of mirrors to see if my tummy was protruding a millimeter more than it was yesterday. It became so maddening, that I eventually resorted to turning the lights off in front of every mirror. Something had to change. Not only did I have to heal my body, but I had to heal my heart.

It took time, dedication, and understanding my situation to heal my body image and start loving my body, but doing all of those things allowed my body to heal. As with any long standing issue with ones habits and mindset understanding it was the first step… 

So, how can autoimmune disease create negative body image? 

Autoimmune disease can present symptoms that alter physical appearance such as:

  • Weight Gain 
  • Weight Loss
  • Skin issues (pigmentation, hives, etc.)
  • Hair thinning or hair loss
  • Inflammation of joints
  • etc.

In a body conscious world, changes or differences in our physical appearance can negatively affect our body image. 

However, how we see our bodies doesn’t have to be all physical appearance. Rather, how we perceive our bodies can be influenced by how well they function. Autoimmune disease often results in some sort of impaired function. Whether it be fatigue, joint pain, headaches, mood shifts, or more, we can so often view our bodies as bad or to be working against us which also contributes to how we view our body in general.

What are the affects of negative body image on autoimmune disease?

Though the physical manifestation of symptoms may indeed be physical, body image is all mental. It’s our negative self-talk when we put on a top that we see as unflattering. It’s the voice in the back of our head saying that our hair looks terrible. It’s the compulsive urge to restrict food an overexercise to shed the unwanted weight. Sound familiar? Me too. And it’s made my autoimmune disease worse when I was this hard on myself. In the words of Buddah himself, “We become what we think”. Our thoughts and perception of ourselves have a powerful impact on how we feel on a daily basis, and how our autoimmune disease progresses.

If we perceive our situation as a bad and our body as bad, that becomes our reality. With autoimmune disease being caused by our body attack itself, the last thing we need is our mind to be attacking itself. 

Beyond perception, having a negative body image is physically stressful to the body. When I would cry and get worked up about how I looked due to weight gain in college, I was influencing a chronic stress response which caused high cortisol. Cortisol is a stress hormone that is woven in with the intricate web of our other hormones. If we’re over producing cortisol, our hormones become out of balance, which harms our ability to heal.

Having a negative body image does nothing than exasperate an already unideal situation of autoimmune disease. So what do we do?

How to heal your body image with autoimmune disease

How to Heal and have a Positive Body Image with Autoimmune Disease.

1.  Focus on your health not your appearance.

Society leads us to believe that our appearance is directly connected to our health. Society got it wrong. When we ditch the idea that we have to look a certain way, or weigh a certain amount to be healthy, we do our bodies an incredible favor and make huge strides in our body image healing.

Becoming bound to believing that heal is behind a door that is represented by a certain body is wrong and harmful.  Focus on your health as a whole. That means mental, physical and emotional health.… how much energy do you have? How much did you laugh today? How stressed do you feel? Are you moving your body in a way that you love? Are you enjoying real food that you love? Your health is so much more than your physical appearance. 

2. Nourish your body with whole foods that you love.

A negative body image is often coupled with a strained relationship with food (much more on that later). My own negative body image was married to a bowl of special K cereal with low-fat milk. Food was calories to me, and my negative body image controlled that.

Loving your body is synonymous with treating it well and doing things that enable it to feel better. Special K did not make me feel good nor did calorie restriction. When we nourish our bodies with real food, we give both our body and our mind what it needs to help us feel our best. 

But really, why does what we eat matter for our mental health?

  • We are made-up of millions of cells that are made up of the cholesterol that we consume. Eat fat!
  • Our hormones that influence our mood are made from the proteins that we choose. Eat humanely raised, wild caught, and local!
  • Energy and vitality is fueled by rich vitamins and glucose found in fruits and vegetables. Eat your greens, reds, purples, blues, and anything that was grown on this Earth! 

Now, a nourishing diet is different to everyone. Just because I love bone broth in the morning doesn’t mean that you will. My best advice as a nutritional therapy practitioner is to eat what your body wants that is properly raised, properly prepared, properly portioned, and eaten with gratitude. 

3. Meditate, pray, and journal.

Practicing mindfulness is a game changer in both healing autoimmune disease and having a positive body image. When we really get down the core of hating our bodies and becoming honest with ourselves, we can more easily uncover the truth that our body is not our enemy. However, that realization takes time, self reflection, and hard conversations with yourself that are often best had with journaling, or observed through prayer and meditation.

Journaling isn’t only a a therapeutic way to get out your thoughts, but it can be a great way to reflect. As an avid journal-er (is that a thing?) I love going back to my old journals and seeing how far I’ve come. In the past and the present, it’s helped me to just be honest with myself and express all of my opinions, feelings, and pain associated with how I see my body which is incredibly therapeutic. \

Though restorative yoga has helped me getting closer to mastering mediation, prayer just can’t be replaced for me. Bringing my problems and concerns to God not only help with perspective, but with overall healing. 

4. Practice self-care and positive self-talk. 

That nagging voice always telling you everything that’s holding you back from loving yourself. So much of negative body image can be incredibly internalized and often fueled by negative self talk and poor self-care. Think sleepless nights followed by a constant mental soundtrack telling yourself that you look tired and gross. Been there, done that. 

Turning that negative self talk and lack of self care around allows you to start taking control of how you see your body and how you feel in it. Luckily practicing self-care and positive self-talk is one of the most indulgent and enjoyable parts of this process. Where can you start?

  • Tell yourself that you love yourself… that you’re worthy of love, and that you’re worthy healing. 
  • Enjoy hobbies that you love and may have recently neglected. 
  • Take that “me time” that you’ve been depriving yourself of. 
  • Practice simple indulgences like hot baths, long walks, and a pedicure or two.

Basically… treat yo’ self, and be kind to yo’ self.

5. Focus on more than the exterior.

In my post talking about my weight gain with Hashimoto’s, I say that we need to stop measuring people’s character by their outward appearance. This not only goes for how you see others, but how you see yourself.

You are so much more than your body, and so much more than what your disease may have done to it. You are God’s creation with a personality, a favorite song, a special talent, a beloved hobby, a past, a future, and so much more. You are at least a thousand things other than just your body, and just your disease. 

 

Autoimmune disease is never an ideal situation, I get it. Changes in your body and health can be damaging, and changing your mindset takes time. This process didn’t happen to me over night and it likely won’t for you. However, remember that the process is worth it, and the journey to loving your body is so much richer than a life of hating it.