,

Gelatin vs. Collagen

This post contains affiliate links.  Click here to see what that means.

Gelatin vs. Collagen – what’s the difference!?

If you’re just starting out on the AIP you might be a little confused by all the talk of collagen and gelatin … and wait … what about hydrolyzed collagen, collagen hydrolysate and collagen peptides! Oh my!

And then there’s additional confusion when some product names are less than straight forward. One example of this is the often recommended brand called Great Lakes Gelatin Co. – but they carry BOTH gelatin AND collagen – so their label can be a little confusing which in turn causes some recipe creators to accidentally link to the wrong product for purchase online (I hate it when that happens!)

So indulge me and let’s geek out a little so we’re all armed and know exactly which product to use when.

What’s The Difference Between Collagen & Gelatin?

The easiest way to remember the difference … Gelatin GELS and Collagen does not – easy-peasy, right!?

The more scientific explanation is this:

Glossary of Terms:

Gelatin – collagen is the protein found in animal bones and the connective tissue around the bones. Gelatin is what you get when you cook collagen. Grandma’s feel good chicken broth came from cooking the bones and turning the collagen into gelatin.

Hydrolyzed Collagen is simply collagen that is bathed in enzymes, which breaks the protein down into smaller pieces, giving it a lower molecular weight and making it easier for the body to absorb and digest. Hydrolyzed Collagen has the highest bioavailability of any form of collagen.

Collagen Hydrolysate – the exact same thing as Hydrolyzed Collagen…because scientist like words that begin with hydro???

Collagen Peptides – basically the same as Hydrolyzed Collagen, which is of course the same as Collagen Hydrolysate. Collagen Peptides are used to denote that the Collagen is made up of shorter chain amino acids, which is what you get once you pass the collagen through the hydrolysate process – the enzymatic bath.

Back to the easy stuff ….

The major difference is how you consume them. In a nutshell, gelatin gels – collagen does not – so you choose your product based on how you’re trying to use it / what you’re trying to accomplish.

Gelatin is usually only soluble in hot liquids and is typically used for things that jiggle – think AIP Jello, marshmallows, gummies and gelatin egg substitutes (read more about egg replacements here). Collagen on the other hand will dissolve in hot or cold mixtures, making it ideal for use in beverages, smoothies, soup, sauces and even baked goods (it’ll also help you up your protein content, keep reading). 

Both are almost completely odorless and flavorless, so you can add them easily to beverages without effecting the taste. This is important when it comes to a question that I get asked ALL-THE-TIME – “What Protein Powder Can I Use on the AIP?” – You can read my post on that as well – click here.

When it comes to the health benefits, gelatin and collagen contain the same amino acid profile and both are easily absorbed, so your body is getting the same nutrients no matter which you choose.

On a healing diet, collagen and gelatin are important for a variety of reasons:

  • Balances gut hormones
  • Supports healing of intestinal lining
  • Improves arthritis, general bone and joint health
  • BONUS – Improves the elasticity of skin, reduces roughness and the appearance of aging
  • BONUS – Improves hair and nails

Want the complete 411 on Collagen and Your Health? Check out this amazing article from my partners at Perfect Supplements – click here.

Are There Any Substitutes?

I get SO many questions about making substitutions in AIP cooking and baking that I’ve written a full post on it – you can check it out by clicking here.

There really is no cut and dried answer as you learn from my post, BUT I’ll cover a couple of basics here as they pertain specifically to gelatin and collagen.

Typically when I get questions about gelatin or collagen substitutes its because someone is sensitive to beef or pork, or they’re trying to do the AIP as a vegetarian or vegan (please read more about the AIP and vegetarianism/veganism here).

If this is the case for you, there are a couple of limited options – but options none-the-less!  You can find collagen derived from sea vegetables and you can use Agar Agar powder or flakes (also derived form sea vegetables) in place of gelatin! (Read more about how to use Agar Agar in my post about egg replacements.)

Check out my AIP Amazon storefronts to find these products: USA, Canada or the UK 

What About Bone Broth?

What about bone broth, what’s the difference between bone broth, collagen and gelatin?

Bone broth is actually considered a whole food – it contains both collagen and gelatin and a whole host of other healing ingredients, including: bone marrow, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium.

Bone broth is made from, you guessed it, bones (plus perhaps chicken feet, joint tissue, and cartilage if you’re doing it right). Bone broth does not contain skin/hides or meat. Collagen and gelatin, on the other hand, are made from animal hides, which results in a different collagen profile and overall nutrient content.

In general, collagen and gelatin are considered supplements and would be used in addition to bone broth on your healing diet.

What Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. If you can’t find the following, what you want to look for is a quality product that indicates it comes from grass-fed, pasture raised cows or pigs (if we were talking about gelatin, that would rule out the well-known store brand, Knox – it just doesn’t make the cut). For those who can’t tolerate beef or pork you might want to consider a quality marine collagen that’s wild-caught and non-GMO – this is actually a great option for everyone – it’s very nutrient dense (it doesn’t however come in a gelatin form – see the information about agar above).
 
AIP Gelatin / AIP Marshmallows / Perfect Supplements BIG Discount - up to 35% off! aiprecipecollection.com Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!) liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.
Where to buy:  You can shop direct here at Perfect Supplements (Save upto 35% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!
 
Autoimmune Health & Nutrition carries carries plain grass-fed collagen, plain protein powder with added veg and some fun flavors for adding to smoothies and more!
Where to buy: You can find their products on Amazon – click here and be sure to shop for the option without stevia
 
Vital Proteins has a HUGE line up of products – NOT all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (no added vitamins as these are usually synthetic and often not compliant). 
Where to buy:  You can find them on Amazon (be sure to watch ingredient lists – you’re looking for plain product with no flavors or additives)
 
Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy:  This brand is pretty readily available in health food stores, quality grocers, in my AIP Storefront on Amazon: USA, Canada or the UK

Take Me To The Recipes!

Ready to start incorporating collagen and gelatin into your daily AIP healing journey? Use the search feature in our Facebook Group for recipes like: smoothies, gummies, Jello, marshmallows and more. Simply try searching the group for collagen or gelatin – you’ll be surprised what comes up!

Why the AIP is Dairy Free

If you’re starting the Autoimmune Protocol, one of the first things you’ll notice is that dairy is off the table. That can feel a little jarring — especially when you’re probably been told your whole life that milk is essential.

Dairy isn’t removed because it’s “bad.”
It’s removed because it’s a common trigger for people with autoimmune disease.
AIP’s goal is to create a clear, calm baseline for the immune system, and dairy just gets in the way of that for a lot of us.

From here, we’ll break down why dairy can be inflammatory, how butter and ghee fit in, what’s safe to try later, considerations for kids, and where to get your calcium without milk.

SPOILER ALERT:   Going dairy free does not mean we have to become calcium deficient — not even close!

Why Dairy Can Be Inflammatory 

One of the trickiest things about dairy is that it’s often framed as a quality issue. As in: “It’s only a problem if it’s conventional,” or “Raw, grass-fed, or goat milk fixes everything.” And while quality absolutely matters for many foods, dairy plays by slightly different rules — especially when autoimmunity is in the picture.

The main issue isn’t the fat, the farming, or even the lactose. It’s the proteins.

Dairy contains proteins like casein and whey that can be highly immunogenic for some people, meaning the immune system reacts to them as if they’re a threat. For those with autoimmune disease, that reaction doesn’t always show up as immediate digestive drama. Sometimes it looks like joint pain the next day, lingering fatigue, skin flares, brain fog, or symptoms that feel frustratingly disconnected from food.

Even “gentler” dairy options like raw milk, grass-fed butter, A2 or goat milk — still contain proteins that can cross-react with our own tissues in susceptible individuals.

There’s also the gut piece. Dairy proteins can increase intestinal permeability in some people, which matters because a leaky gut is one of the key ingredients in autoimmune activity. Even small, repeated exposures can keep the immune system stirred up enough to slow healing — and that’s true regardless of how ethically raised the cow was.

A Bit About Butter & Ghee 

If you’ve spent any time around the AIP, you’ve probably noticed that butter and ghee tend to get a little side-eye instead of a hard no. That’s not random.

Butter and ghee are mostly fat, not protein. Since the immune reactions we worry about with dairy are primarily triggered by proteins like casein and whey, removing those proteins changes the equation. Ghee goes one step further — it’s clarified butter, meaning the milk solids are removed entirely. When it’s made well, ghee contains virtually no dairy protein at all.

That’s why ghee is often one of the first dairy-adjacent foods people experiment with after elimination.

Butter still contains small amounts of milk protein, so it tends to cause issues for more people than ghee, but far fewer than milk, yogurt, or cheese. For some, butter feels fine. For others, it’s a quiet trigger that only shows up as joint pain, fatigue, or a low-grade flare a day or two later.

This is why AIP treats these foods cautiously rather than enthusiastically. They’re not essential, they’re not required for nutrient adequacy, and they don’t offer anything you can’t get from non-dairy fats — so there’s no rush. If and when you try them, it’s about observation, not permission.

Missing butter? No worries, check out the options here.

Goat Milk & A2 Dairy

Goat milk and A2 dairy often get marketed as the solution for dairy sensitivity, and for some people, they genuinely are easier to tolerate. The casein structure is different, and many people digest these forms more comfortably than conventional cow’s milk. That matters — but it doesn’t make them automatically AIP-friendly.

From an immune perspective, these foods still contain dairy proteins, and those proteins can still stimulate an immune response in people with autoimmune disease. The reaction might be milder or slower, but “less reactive” isn’t the same thing as “non-reactive.” 

That’s why goat milk and A2 dairy don’t belong in the elimination phase. They’re considered reintroduction foods, not foundational foods. Some people do wonderfully with them later on. Others realize they feel better without them long-term, even if digestion seems fine.

AIP isn’t trying to convince you that everyone should avoid dairy forever. It’s trying to help you figure out your line — without assuming tolerance just because a food has a better reputation.

But What About Kids?

This is usually the point where the conversation shifts from “I can do this” to “Is this safe for my child?” And honestly, that concern makes sense. We’ve been told over and over that kids need dairy to grow strong bones, so removing it can feel like you’re taking something essential off their plate.

Here’s the reality: children do not require dairy to grow well, even though dairy is a convenient source of certain nutrients. Calcium, protein, fat, and vitamins needed for growth can all come from non-dairy foods — and historically, many cultures raised healthy children without relying on milk at all.

On the AIP, dairy is removed for kids for the same reason it’s removed for adults: it can be inflammatory and immune-stimulating. Children aren’t immune to food sensitivities just because they’re young, and in some cases they’re actually more reactive. The difference is that with kids, AIP should always be approached thoughtfully, with enough food, enough variety, and enough calories — not restriction for restriction’s sake.

Some kids eventually reintroduce dairy, while others feel better without it — both outcomes are completely fine.

So… Where Does the Calcium Come From?

One of the first questions people ask when they start the Autoimmune Protocol is also one of the most anxious ones: “If I’m not eating dairy… how am I supposed to get enough calcium?”

It’s a fair question. We’ve been told for decades that milk equals strong bones, and anything less is basically a fast track to a fracture. So when dairy is off the table, calcium suddenly feels like it’s in hiding — but it’s actually everywhere once you know where to look.

On the AIP, calcium comes primarily from dark leafy greens (like collards, kale, and spinach), sea vegetables, citrus and certain fruits (like figs), bone-in fish (think canned salmon or sardines), bone broth, and even things like blackstrap molasses and mineral-rich water (try adding Concentrace drops, or upgrade your kitchen with a Santivia Water filter with mineral stones). These foods don’t just supply calcium — they come packaged with magnesium, potassium, and trace minerals that help the body use calcium properly.

It’s also worth mentioning that nutrient tracking tools often underestimate calcium on an AIP diet. Homemade foods, bone broth, specific vegetable varieties, and mineral water don’t always show up accurately in databases. So when numbers look low on paper, it doesn’t necessarily mean intake is low in real life.

For both kids and adults, calcium isn’t about hitting one perfect number every single day. It’s about consistent intake from a variety of whole foods, alongside vitamin D, magnesium, and other nutrients that support bone health. When that bigger picture is in place, dairy becomes optional — not mandatory.

Dairy-Free Calcium Sources , aiprecipecollection.com

Beyond the Protocol: Unexpected Perks of Going Dairy-Free

Even if you don’t have a formal dairy allergy/sensitiviy, skipping milk can come with some surprisingly nice side effects.

  • Gentler Digestion: Some people notice less bloating, gas, or tummy discomfort. It’s not just about lactose — the proteins in dairy, like casein, can be tricky for some guts to handle.
  • Clearer Skin: Acne or random breakouts can improve once dairy is out of the picture (it sure helped for me). Hormones and inflammation in milk sometimes show up on your skin, so cutting it can be a subtle but welcome change.
  • Less Inflammation: Many people with autoimmune issues notice fewer aches, less fatigue, or calmer flares when they remove dairy. Even small improvements can make a big difference in daily energy.
  • Easier Breathing: Stuffy noses, post-nasal drip, or seasonal allergy aggravation can quiet down when dairy is removed, leaving you feeling lighter and clearer.
  • Simple Weight Support: Dairy can sneak in extra calories, especially in full-fat or flavored forms. Swapping it out can make managing overall intake a little easier — without feeling like a sacrifice.

 

 

,

Where Should You Start Your AIP Healing Journey?

Read more
,

Healing Through Ho’oponopono

Healing Through Ho’oponopono for Autoimmune Healing: A Gentle Path to Peace and Grace

As we wrap up another year—one that may have held beauty, setbacks, flare-ups, growth, tears, progress, and everything in between—I want to offer you a practice that has brought many people a sense of peace, grounding, and emotional spaciousness: Ho’oponopono for autoimmune healing.

I first heard of this practice many years ago when I started my healing journey and stumbled across a powerful documentary called E-Motion (which has since been updated to E-Motion 2.0), which explores how trapped emotions and stress can affect our health. Insights from healers across Western medicine, quantum physics, kinesiology, biology, and genetics highlighted how addressing emotional patterns can influence physical well-being.

Recently, Ho’oponopono came up in an email, reminding me that I need to give myself more grace. After a busy, stressful year of flares and new diagnoses, it felt like the perfect time to share this practice—especially as we reflect at the close of the year.

Ho’oponopono is a Hawaiian practice of reconciliation and forgiveness that many people today use as a simple, personal mantra for emotional healing. While the traditional form is deeply rooted in Indigenous Hawaiian culture and community-based, the individual practice focuses on inner peace, personal responsibility, and softening the nervous system.

It’s accessible to people of any faith or no faith, and it blends beautifully with the heart of autoimmune healing: slowing down, honoring your body, and meeting yourself with grace instead of pressure.

You’ve likely heard the four phrases often associated with the practice:

I’m sorry.
Please forgive me.
Thank you.
I love you.

Simple words—yet powerful when said with intention.

What Is Ho’oponopono?

Ho’oponopono is rooted in traditional Hawaiian wisdom, centered on restoring balance and harmony through forgiveness and reconciliation.
The name itself means “to make right.” Ho’oponopono can also be understood as “making things thoroughly right” or “restoring balance completely,” reflecting the practice’s focus on harmony and reconciliation.

In its traditional form, it was a guided process within families or communities to restore harmony, address grievances, and repair relationships.

The way it’s often practiced individually today is much simpler: repeating the four phrases while focusing on emotional responsibility, gratitude, and self-compassion.

How Ho’oponopono May Relate to Autoimmune Healing

This practice is not a cure for autoimmune disease, nor a replacement for conventional medical treatment. But as a mind–body support tool, it can complement the larger healing picture in meaningful ways.

Here’s why it’s relevant:

Stress Reduction
Autoimmune conditions are closely linked with chronic stress, and calming the nervous system is a critical part of symptom management. Ho’oponopono can create a grounding moment to pause, regulate, and interrupt stress-driven patterns. Some practitioners and clinicians note that consistent mind–body practices like this one may help reduce overall stress load.

Complementary Support
Ho’oponopono fits within the category of mind–body approaches. It focuses on emotional and mental healing, which can be used alongside conventional interventions such as medication, physical therapy, dietary changes, and lifestyle adjustments.

Managing Symptoms
There is preliminary evidence that practices inspired by Ho’oponopono may improve quality of life for people experiencing chronic pain.
For example, one study found that incorporating a Ho’oponopono-based meditation into therapeutic education helped reduce pain and improve sleep quality in people with chronic low back pain. While this study focused on back pain, not autoimmune disease, it suggests potential benefits for stress-related symptoms, pain perception, and overall well-being.

For those of us living with autoimmune conditions, these gentle nervous-system shifts matter.

While the research is preliminary, many in the autoimmune community find that simply taking moments to pause, breathe, and reconnect with their bodies can create profound emotional relief.

Why People with Autoimmune Conditions Connect With Ho’oponopono

Autoimmune healing asks us to live in the in-between:

• holding onto hope while managing symptoms
• supporting our bodies while grieving limitations
• staying consistent without becoming perfectionistic
• finding calm when life feels loud

It’s easy to slip into self-criticism:
“Why can’t I just push through?”
“My body is failing me.”
“I should be stronger than this.”

But none of this is your fault.
Your body isn’t the enemy—it’s trying to protect you.

Ho’oponopono invites you into a different relationship with yourself—one built on softness, compassion, and patience, rather than waging war with your body or criticizing yourself for what you can’t control.

What It Looks Like in Real Life

I recently read an account from someone living with chronic pain—an experience that will feel familiar to so many people navigating autoimmune disease.

They shared how they spent years fighting their body: forcing movement, pushing through flare-ups, avoiding mirrors, and feeling betrayed by pain that wouldn’t resolve. Their inner dialogue had become tense, harsh, and exhausted.

During a bodywork session, the practitioner quietly offered the Ho’oponopono phrases. The person could say the first three, but “I love you” caught in their throat—because they didn’t feel it.

But something softened.

The next day, they tried again—this time during gentle movement. Same routine. Same symptoms. Same tightness.

But with different words.

“Thank you, body, for getting me this far.”
“I’m sorry for how I’ve treated you.”
“Please forgive me.”
“I love you.”

The movements didn’t change—but the relationship did. For the first time in years, they weren’t fighting their body; they were listening, and relief followed naturally. That shift opened the door to steadier progress—because healing isn’t forced; it’s built through relationship.

How to Try It: A Simple, Gentle Approach

This practice doesn’t require structure or ritual.  You don’t need a quiet room, incense, or a long block of time. Just a moment.

• Pause when you feel overwhelmed, flared, frustrated, or tense.
• Breathe slowly. Nothing to fix—just presence.
• Repeat the four phrases, silently or aloud.
• Let the words meet you where you are, without expectation.

Say the phrases gently for a moment or two, whatever feels comfortable—there’s no expectation, no pushing, no finish line. Instead of trying to feel better instantly or avoiding feelings, this practice is about meeting yourself with honesty, gentleness, and compassion.

Try repeating the phrases once today, right now—even for a few breaths—and notice how it feels to meet yourself with kindness.

I’m sorry.
Please forgive me.
Thank you.
I love you.

You don’t have to do it perfectly. Even a single breath, a single repetition, is enough to invite a little more kindness into your day.

As We Move Into a New Year…

Think of Ho’oponopono as a soft doorway between the year closing and the one ahead.

A chance to:

• release the pressure you’ve carried
• appreciate the resilience you’ve shown
• forgive yourself for the hard days
• honor how far you’ve come
• create space for the year you want to build

Autoimmune healing is lifelong—but so is your capacity for grace, self-kindness, and renewal.

So as we move into a new chapter, ask yourself:

What would happen if I stopped fighting my body and started thanking it instead?

If you take nothing else from this practice, let it be this:

You don’t heal through force.
You heal through relationship.

A relationship with your body.
Your nervous system.
Your emotions.
Your boundaries.
Your pace.

And above all—a relationship built on compassion.

Here’s to closing the year at peace with your body—and stepping into the next one with grace, patience, and self-kindness.

,

Surviving Social Life on the AIP

Surviving social life on the AIP can be tricky … sorry … there’s no coconut-sugar coating this one.

Figuring out what’s safe to eat and how to politely convey your needs can be downright challenging. But having food allergies or intolerances doesn’t mean you have to miss out on the fun – or good food! 

The first thing I want you to remember is that you’re not alone! Secondly, let me assure you that you don’t need to miss out or feel like a burden! There are so many tips and tricks on how you too can survive the holidays … or any other celebration or invitation where your AIP Lifestyle might be “challenged!” You’ve got this!

Preparation is Key!

Failing to Plan is Planning to Fail
Never were truer words spoken than these
… especially for those on the AIP!

Okay, let’s get this party started!

Know Your Why!

Take some time now to remind yourself what your WHY is … WHY are you on the AIP … WHY do you want to feel better? Establishing your health goals and a “dream board” or detailed visualization of what your life will look like when you achieve your health goals can be extremely powerful. Imagine how you’ll look and feel, the things you’ll see, smell, taste and enjoy experiencing once again. Having a firm resolve, or “WHY” in mind as you head into the season of temptation will help you to navigate the pitfalls with more resolve for sticking to your healthy intentions. 

With that, you might want to consider this short article – “How to Set Goals, and Why You Should Write them Down,”  or for a deeper dive, grab this book by Kelly McGonigal – “The Willpower Instinct – How Self-Control Works, Why It Matters and What You Can Do To Get More Of It.” – learn the power of “I Will, I Won’t, I Want!” and how to stress-less about it all – it’s fascinating, extremely practical and not too science-y!

Communicate With the Host & Be a Good Guest

Hand-in-hand with preparation is communication! If you’re on the AIP and you’ve been invited out, the first feeling is typically excitement, quickly followed by a wash of fear and panic … but I’ve got you, boo!

If you’ve been invited to an event at someone’s house you’ll need to communicate your food allergy or intolerance – it’s a must! Don’t be embarrassed or sheepish about it, food intolerances or avoidances are NOT unusual these days, BUT many people may be unfamiliar with exactly how to accommodate your needs and may unintentionally “gluten” you or incorporate an ingredient that isn’t ideal for your dietary needs – so communicate well and be a good guest. 

Asking ahead of time what is on the menu and explaining exactly what you need to avoid can go a long way to helping both you and your host feel more comfortable. Chat with them about pitching in to help by offering to bring a dish or two that you know you can eat and that everyone will enjoy. 

Plan for indulgent moments in advance with the host. Desserts on the AIP can be especially tricky, so opting for fresh fruit is a great way to go – it’s one of my favorite things to take to someone’s house as it won’t out-shine the meal and most people enjoy something light and refreshing. Want to make it even more irresistible? Try pairing your fruit platter with my favorite Avocado Carob Mousse … trust me, know one will know it’s not chocolate and that it has avocado in it!

If you need some recipe ideas, be sure to join my searchable Facebook Group!

Just Eat Real Food

I say this a lot, but the best bet for those with food sensitivities and allergies is to focus on the basics rather than having to dive in and scour ingredient lists to determine if something is safe for your needs or not.

Prioritizing nutrient-dense, real food can help stabilize energy and reduce the likelihood of overindulgence. Keep it simple by focusing on meats, simply cooked veggies, undressed salads (bring your own dressing), and healthy fats as a foundation. You will need to be mindful of seasonings, but I’ve got information about that below.

If you’re ever unsure what’s in a dish, politely pass on the option and if need-be simply mention you have food sensitivities and need to be extra mindful – that is typically enough to help avoid any hurt feelings from whomever made the dish. Remember, eating food you’re uncertain of isn’t worth the risk of triggering your allergy or intolerance and feeling downright rotten for days afterwards – your body will thank you for watching out for it. 

Know What It’s Swimming In

If you’ve been on the AIP for any length of time, you know that watching the ingredients on seasonings, sauces, marinades and dressings is essential – and mind boggling! Gluten, refined sugars, soy, eggs and dairy lurk everywhere, and the dreaded “seasonings” descriptor in an ingredient list can mean a multitude of things! 

Obviously you wouldn’t ask or expect the host to cater to your every need and check all of their spices and condiments so they suit your needs, but there’s no harm in asking that they “hold” the marinades and sauces in your case by keeping a portion of meat, veggies and salad aside for you. Offer to bring a homemade salad dressing that everyone can enjoy, and maybe a sauce to add flavor to your unmarinated/unseasoned meat and veg.

Don’t Show Up Hungry

Studies show that we make poor food choices when we’re hungry or tired, so be sure to get a good night’s rest and eat well-balanced meals or snacks before the big event – this can help stabilize blood sugar and you’ll be less likely to be tempted to indulge in something you might regret.

Bring “Back-Up”

If you know that options may be limited for snacks, appetizers and the main course, be sure to slip some AIP options in your pocket or purse that will travel well – things like AIP meat bars, packets of coconut butter, coconut chips, dried fruit or fat bombs will help keep your blood sugar stable – check out my big round up of snack options here – there are lots of pre-made AIP friendly options and coupons to help you get through. 

Cheers! 

One big question I get from new AIPers is, “what can I drink?” This can be an even bigger concern during the holidays or at social events, but let me assure you, you don’t have to feel out of place – there are lots of tasty options – you’re not stuck drinking water for the rest of your days! 

Sparkling water with frozen blueberries is actually my favorite, but there are dozens of recipes for AIP mocktails and hot beverages posted in my searchable Facebook Group – be sure to check it out. 

If you’ve always been a social drinker and are having a hard time in social situations where alcohol is on offer, I’ve dedicated a whole post about to the topic – “Do I Really Need To Give Up Alcohol?” – click here.

Can I Cheat … Just This Once?

This is another popular question … especially during the holiday season! Because it’s an FAQ, you guessed it, I have a dedicated post on that- check it out here.

Polite No-Thank-You Scripts

Family gatherings can be tricky, especially when everyone wants you to try this or that. That’s why I’ve compiled a list of polite, friendly “No-Thank-You” lines that help you honor your body without offending anyone. Each script starts with gratitude, stays neutral, and frames your choice around your needs — not someone else’s cooking — so you can confidently navigate meals with kindness and ease. Deliver them with a smile, and you’ll protect your health while keeping the peace.

Polite & Warm

  • “Thank you, that looks wonderful — I’m all set though, my body thanks me for sticking with what supports my healing.”
  • “It smells amazing! I’m going to pass this time, but I really appreciate the offer.”
  • “Thanks so much — I know my body feels best when I skip that right now.”
  • “I’m good for now, but it looks delicious!”
  • “No, thank you — I’m used to saying no, and my body really appreciates it.”

Friendly & Reassuring

  • “Thanks, but I’ve decided to stick with what helps me feel my best.”
  • “That looks fantastic! I’m going to pass this time, but thank you for thinking of me.”
  • “I appreciate it, but I’m working on supporting my healing — thanks anyway!”
  • “It’s so kind of you to offer — I’ve chosen to skip (insert ingredient), and my body thanks me for it.”
  • “I’m all set, but it smells amazing — thank you!”

Playful & Gentle

  • “Looks incredible — I’m passing this time, my body is cheering me on!”
  • “It smells delicious! I’ll save my taste buds for something that loves me back.”
  • “I’ve brought something else to enjoy, but I appreciate you offering!”
  • “No worries — I’ve gotten used to passing on some of my old favorites, and my body is feeling better for it.”

Gave In To Temptation or Accidentally Ate Something Non-Compliant?

Don’t freak out! What ever you do, DO NOT stress about it! The effect of stress on the body can be worse than the actual item you ate (unless of course you’re actually allergic to the ingredient). Trust me, everyone slips up from time to time, whether you gave in to temptation, or by accident.

Now is the time to show yourself grace and self-compassion, be kind to yourself and move on. Be sure to drink plenty of water and enjoy a cup of ginger or peppermint tea to help your tummy. Simple practices like deep breathing or mindfulness to reduce stress post-indulgence.

In our family, a post-meal walk is often welcomed, and many people see it as a practical and socially acceptable way to aid digestion. If you’re feeling up to it, and you’re comfortable with the people you’re socializing with, maybe you can all stretch your legs and take a trip around the block!?

Over the next days, be sure to focus on nutrient density and gut healing foods like bone broth and soups that are gentle on digestion. Get plenty of rest and listen to you body.

Read more about this in my dedicated FAQ Post – “Glutened?” 

Looking for tummy taming recipes – click this handy link to the search result for these recipes in my AIP Recipe Collection Facebook Group (you can also search there for “tummy tamer” or “under the weather”).

More Advice & Tips

DO NOT SKIP PAST THESE! The following posts are amazing articles  written by some amazing people that will help you prepare to successfully navigate awkward/tough situations.

How to Really Eat AIP – Top tip from Angie Alt – “Don’t Be Weird!” This post is perfect to consider before you hit the holiday season – don’t let FFFEF stand in your way! Confused? … Trust me, just read this one!

Navigating The Holidays & Social Situations on a Healing Diet – Some of the best advice I’ve read about the topic – by Mickey Trescott.

Maintain Your Social Energy This Holiday Season – This one includes how to prepare your “Elevator Speech” – so you don’t have to be weird about your AIP lifestyle!

You Don’t Have to Apologize for Changing Your Diet – This is a very practical and helpful article that will help you prepare your mind for how to deal with the skepticism of friends and family.

10 Answers to the Question: Why Do You Eat That Way? – Eileen Laird provides some easy replies to this commonly asked question.

15 Tips for a Healthy Holiday Season – More practical tips from Eileen Laird of the Phoenix Helix

Getting Ready for the Holidays – Practical tips and tricks from AIP Coaches in the AIP Summit Podcast about preparing mentally and practically for food and emotional challenges that come with the holidays, food and family traditions.

, ,

Urban AIP: Handcrafted, Healing Meals Delivered to Your Door

This post contains affiliate links.  Click here to see what that means.

We all know that being on the AIP isn’t exactly convenient. Between cooking every meal, reading labels, and hunting down specialty ingredients, it can feel like a full-time job. And when you’re traveling, on vacation, or just taking a much-needed break, spending hours in the kitchen is the last thing you want to do. That’s why I’m so excited to share Urban AIP, a partner I trust to make staying compliant easier, without ever compromising on quality.

Urban AIP offers hand-prepared, fully AIP-compliant meals that are thoughtfully crafted to nourish your body and pamper your senses. Meals are made in a dedicated AIP kitchen, so there’s no risk of gluten, grains, dairy, eggs, nuts, seeds, nightshades, or seed oils sneaking in. Beyond compliance, everything is built around nutrient density, careful prep methods and thoughtfully sourced ingredients, including:

  • Pasture-raised, grass-fed/finished meats and wild-caught seafood
  • Organic, locally grown, seasonal produce to help reduce the carbon footprint
  • Toxin-free cooking using filtered water, aluminum-free cookware, and plant-based, compostable trays

The meals are designed by AIP-certified nutrition professionals, which means they’re not just safe — they’re balanced to support digestion, immune health, and overall healing. And because they’re chef-prepared and visually appealing, they’re a pleasure to eat.

Urban AIP makes it easy to enjoy nourishing meals wherever you are. You’re in charge and you build your own menu choosing from:

  • One-time boxes for occasional convenience
  • Weekly subscription options:  AIP Convenience Box – 10 meals / Worker Bee Box – 15 meals /Ultimate AIP Box 20 meals
  • Turn any subscription box into a 30-Day Wellness Package, which allows you to focus on lifestyle changes and nutraceutical protocols while being guided by an AIP Certified Functional Practitioner. This package includes the Nutritional Assessment Questionnaire and personalized one-on-one sessions to uncover root causes and gain insight into your health. 

Urban AIP isn’t just about convenience — it’s about creating meals that support your health and healing while letting you live your life. Whether it’s a busy weekday, a weekend getaway, or a longer trip, you can relax knowing your meals are taken care of. Having a trusted partner like Urban AIP makes it possible to stay compliant without sacrificing flavor, nutrition, or peace of mind.

👉 Shop Urban AIP Meals Here

 

Gift Certificates Available!
I’ve noticed that friends and family often want to help when we’re not feeling our best, but figuring out what to cook — especially for those on a restricted diet — can be tricky. Urban AIP gift certificates make it easy for them to show support, letting loved ones give nourishing, ready-to-eat meals without any stress over ingredients, prep or delivery! 

Sleep Struggles

This post contains affiliate links.  Click here to see what that means.

Sleep … sometimes the struggle is real! 

Prior to starting my collection of autoimmune diseases, sleep was one of the things I was best at – I slept like a baby! Unfortunately, now I can relate all too well to those with insomnia and sleep disturbances, and  have had more than my share of sleepless nights.

Sadly, insomnia and sleep debt is more than just an annoyance. Lack of sleep affects your circadian rhythm, disrupts the production of cortisol and melatonin, which in turn messes with your gut microbiome and autoimmune health.

If you’re caught in the endless cycle of sleepless nights, inflammation and autoimmune flares, you may be at the end of your rope.

How Much Sleep Do We Really Need on the AIP?

Shockingly, just TWO nights of poor quality sleep, or not enough sleep, can contribute to changes in your gut health, allowing the bad bugs (inflammatory bacteria) to get the upper hand over the good guys (healthy microbes). Left unchecked, poor sleep habits and sleep debt can cause a host of problems like digestive upset, diarrhea, mood changes, brain fog, leaky gut/gut permeability, increased inflammation and so much more.

It’s recommended that we get to bed by 10 pm for optimal rest and recovery, and that we get 7 to 10 hours of sleep per night (for autoimmune sufferers it might be 9-10 hours or even 12 hours every night to heal).

Quick Sleep Tips for Better Autoimmune Rest:

autoimmune sleep tips, wake light, autoimmune lifestyle, daylight savings timeGood sleep starts in the morning – yes, the morning!

  • Ditch the traditional alarm clock and try a wake light. Waking up to a jarring noise (even if it’s your favorite radio station) is very physiologically stressful, and can impact cortisol levels.
  • Aim to get 5-15 minutes of sun exposure, preferably outdoors but a window will suffice if needed. I’ve also found using a light therapy box helpful.
  • Use Red Light Therapy for daily wellness – I recommend a device like the Kala Redlight. A 10–20 minute session within the first hour of waking is ideal for signaling your body that it’s time to be alert and supporting your circadian rhythm. Beyond that, red light can be used any time of day to support energy, reduce inflammation, ease muscle or joint discomfort, improve skin repair, and boost cellular vitality. It’s a gentle, non-invasive way to care for your body and overall wellness every day. (Use my link and get 15% off your purchase at Kala)

What you eat, drink and do during the day can help.

  • During the day – avoid caffeinated beverages after 2 or 3pm. (If you’re on the AIP and trying to cut coffee and caffein, check out my post on “Kicking the Coffee Habit”)
  • Add foods rich in magnesium to your diet, such as avocados, dark leafy greens, fatty fish like salmon, bananas (almonds and sesame seeds if you’ve reintroduced).
  • Just 30 minutes of bright light exposure during the daylight hours can help regulate our circadian rhythms, and improve your sleep-wake cycles. Try eating lunch outside if your climate permits!
  • Inactivity causes poor sleep – just 30 minutes of walking each day can improve your sleep. 
  • Harness the anti-inflammatory power of your mind! Learn and implement mind-body techniques to help with sleep and so much more – grab your copy of this amazing book “The Healing Mindset.”
  • Consider taking a magnesium supplement with dinner (consult with your medical professional to see if this is right for you). 
  • Be active and social during the day rather than at night
  • Eating a serving of starch with your dinner, 4-5 hours before bedtime, can improve sleep quality. Try my Bacon Mashed White Sweet Potatoes recipe.
  • Enjoy a cup of chamomile or banana peel tea (make sure your bananas are organic) an hour or so before bed.

Cue the Zzzz’s – what you do before bed matters!

  • Our bodies love routine – keep a consistent schedule – waking and getting to bed at the same time each day is best.
  • Learn to relax and avoid overstimulation before bedtime, and turn off screens 30 minutes prior to going to bed. If you really struggle with avoiding screen time before bed, consider some blue-blocking glasses or a blue blocking app on your devices.
  • Wind down with a warm bath. Soaking in an epsom salt bath can help relieve stress and anxiety, and ease muscle aches and inflammation. 
  • Check out Ancient Minerals (or here on Amazon) for adding magnesium transdermally (Fun Fact: magnesium oil makes a great natural deodorant).
  • Stretching isn’t reserved for mornings – try a few gentle bedtime yoga poses/stretches before climbing into bed.
  • Keep the temperature in your bedroom cool. Good ventilation is key but be careful to avoid drafts.
  • Be strict about what you do in bed. Avoid watching TV, surfing/scrolling on our devices and even reading. When you climb into bed and lie down, this should be the cue for our bodies and minds to sleep, not rev up for the next episode of our favorite show or the next juicy chapter of a book.
  • White noise machines or a quiet fan can be great tools for blocking noise from our environment, creating a calm environment 
  • Aromatherapy can help create a calming atmosphere for your evening routines. In addition to chamomile, scents like lavender, cedarwood, and jasmine have been shown to lower heart rate, decrease blood pressure, and promote better sleep efficiency. Using my diffuser (I love GreenAir brand) is one of the favourite parts of my sleep routine.
  • Meditation, mindfulness and gratitude can help reduce stress, and stress-reduction is critical to sleep quality. There are lots of apps available to help you get into the routine. Calm and Headspace are popular paid options, but Insight Timer is a quality option you can try for FREE. See below for some amazing 
  • The one foot rule – make sure your bedroom as dark as possible – if you can see your hand one foot away from your face, it’s not dark enough. Consider using a sleep mask or black-out curtains.
  • Try vibrotactile technology! I’ve recently been testing these drug-free, toxin-free REM Sleep Patches, and the results are seriously impressive. While they don’t help you get to sleep, they help you achieve deeper, more restorative sleep. Learn more about this simple technology here.

Speaking of routine and sleep disruptions …

🌞 How Daylight Saving Time Impacts Your Sleep

Whether we’re springing forward or falling back, the time change can throw our bodies for a loop — especially if you’re already struggling with autoimmune fatigue or insomnia. Even a one-hour shift can disrupt your circadian rhythm, making it harder to fall asleep, wake up, and feel alert during the day.

According to the Sleep Foundation, these sudden changes in light exposure and daily schedule can affect your hormones, mood, and metabolism. Your body’s internal clock needs time to adjust, and that can take several days (sometimes up to a week).

Here are a few quick tips to help your body adapt more smoothly to Daylight Saving Time — in either direction:

When You Spring Forward (Lose an Hour of Sleep)

  • Start adjusting early: Go to bed and wake up 15–20 minutes earlier each day for 3–4 days before the change.
  • Get morning sunlight: Exposure to natural light soon after waking helps reset your circadian rhythm faster.
  • Avoid naps: They might feel tempting, but skipping them helps your body adapt to the new bedtime more easily.
  • Keep your schedule steady: Consistency helps your body recalibrate more quickly.

When You Fall Back (Gain an Hour of Sleep)

  • Stick to your usual wake time: Sleeping in can actually make it harder to adjust.
  • Use the extra morning light: Take advantage of the earlier sunrise to help your internal clock reset naturally.
  • Wind down gradually: Keep your evening routine consistent — use calming cues like tea, aromatherapy, or a warm bath.
  • Avoid heavy meals or caffeine late in the day: Especially important while your body adjusts to the new timing.

If you find yourself struggling for more than a few nights after the time change, revisit your sleep hygiene — light exposure, bedtime routine, and meal timing can make a huge difference.

When All Else Fails: Natural Sleep Support Ideas

Despite the best laid plans, sometimes I just can’t sleep (usually because I didn’t follow some of the tips above) or I get to sleep only to be woken up by my snoring husband or a hot flash!  So what then?

I’ve found there’s no point staying in bed, tossing and turning, staring at the ceiling, checking the clock. In fact, it’s said if you don’t fall asleep within 20 to 30 minutes you should get out of bed – you don’t want to associate feeling anxious and restless with the bed itself because that can lead to insomnia. 

If you’re tossing because you’re not tired, get out of bed and read a chapter or two of a favourite book – try avoiding reading on a device or use blue-blocking glasses or a blue blocking app. If you’re tired and really wishing you could get some Zzzz’s, I recommend a sleep story or guided meditation (if you share your bed, you’ll want to get out of bed so you don’t disturb your partner).

My sure fire way to get back to sleep is using my acupressure mat (it doesn’t have to be expensive – buy what you can afford)! I was skeptical about the benefits and effects of using this simple tool, but it really does seem to calm the parasympathetic nervous system and help me relax and fall asleep.

LOOKING for More AIP Lifestyle Tools?
Visit my Categorized AIP Amazon Store Fronts – USA / Canada / UK

Hand-in-hand with my mat, I love to listen to a sleep story – they work so well, I don’t think I’ve ever actually heard one from beginning to end! Sometimes I realize I’m drifting off to sleep so I go back to bed, but other times I end up completely out for the count and sleep right through.

There are lots of sleep story options out there in various apps, and I’ve tried a few, but my very favourite story is “Wonder” – read by Matthew McConaughey – check it out along with a bunch of amazing FREE resources Calm provided when the pandemic hit.

More References:

Sleep: Why It’s Important For Those With Autoimmune Disease, and How To Get More Of It.

Optimize Sleep to Optimize Your Immune System 

Sleep Foundation – How to Prepare for Daylight Saving Time

 
,

Navigating Cold & Flu Season on the AIP

As the chill in the air becomes unmistakable, and cold and flu season approaches, we start thinking about ways to stay healthy. (DISCLAIMER: I’m not a doctor, so please work with your medical professional as needed).

For those of us on the Autoimmune Protocol (AIP) or dealing with autoimmune diseases, this season can feel a little more challenging. Our immune systems are already in overdrive, so dare we “boost” our immune system when cold and flu season rolls around? 

Why Immune Stimulation Can Be Problematic

If you’re healing from an autoimmune disease, boosting your immune system can do more harm than good. Autoimmune conditions often involve an overactive immune response—where your body is already working overtime, mistaking its own cells for foreign invaders. Stimulating the immune system further could exacerbate symptoms, leading to increased inflammation or flare-ups … definitely not something we want to do.

The goal for those of us with autoimmune disease is immune modulation—finding balance and gently supporting your immune system without overstimulating it.

Here’s how you can navigate cold and flu season while sticking to your AIP lifestyle and supporting your body’s healing process.

Practical Ways to Support Your Immune System—AIP Style

While we generally work on incorporating these foundational basics in our everyday autoimmune wellness routines, it’s a must that these become our focus during cold and flu season.

  1. Prioritize Sleep
    This is non-negotiable! Sleep is when your body does the bulk of its repair work, including immune system regulation. Aim for 7-9 hours of restful, quality sleep every night. If you struggle with sleep, be sure to check out my dedicated post – click here.
  2. Operation Hydration
    To keep your immune system functioning optimally, we MUST keep hydrated. On a daily basis, we should be drinking half of our body weight in ounces of water. Adding a pinch of sea salt to our water can help with absorption. Consider incorporating homemade AIP electrolyte drinks or coconut water to help replenish lost minerals.
  3. Drink Your Nutrients
    Bone broth is another ideal hydrating option. Not only does it replenish fluids, but bone broth is rich in collagen, amino acids, and minerals that support gut health, which is critical for immune regulation. Bone broth can also help soothe a sore throat and provide warmth and comfort when you’re feeling under the weather. If you want to learn more about bone broth, check out my dedicated post – Bone Broth 101 – click here.
  4. Move Your Body
    Gentle movement—think stretching, walking, or yoga to help keep the lymphatic system moving. This system is crucial for immune function and removing toxins from the body.
  5. Don’t Fear the Fat
    Incorporate healthy anti-inflammatory fats like avocado, olive oil, and wild-caught salmon into your meals to help reduce inflammation, and balancing immune function.
  6. You’re Already Sweet Enough
    High blood sugar can suppress your immune response, so watch your sugar intake. Stick to AIP-friendly sweeteners like honey or maple syrup in moderation (no pun intended).  Focus on whole, nutrient-dense foods that stabilize blood sugar and make sure you’re getting enough protein, healthy fats and complex carbohydrates.

Natural Remedies That Won’t Overstimulate

When it comes to natural cold and flu remedies, it’s important to choose options that won’t push your immune system into overdrive. Here are a few AIP-friendly antivirals that can help fight off infections without overstimulation:

  • Oregano
    A potent antiviral and anti-inflammatory, oregano can be added to soups, stews, and teas.
  • Sage
    Great for respiratory health, sage helps soothe the throat and support the immune system.
  • Basil & Rosemary
    Both herbs are antioxidant-rich and can be easily incorporated into meals to support overall immune health.
  • Ginger
    Known for its anti-inflammatory properties, ginger can be used in teas or as an ingredient in your favorite AIP recipes to add a little heat or spice.
  • Garlic
    In moderation, garlic can be a helpful antiviral. Be cautious, though—large amounts might trigger symptoms in some individuals.
  • Olive Leaf & Lemon
    Both provide gentle immune support without overstimulation. Olive leaf can be taken as a supplement, while lemon is great for flavoring your meals or drinks and it boosts your vitamin C intake.

Supplements

While no supplement can replace good hygiene and a healthy lifestyle and a diet that’s right for you, some key nutrients may lend a helping hand. Here are a few worth considering:

  • Vitamin C: This classic immune supporter – it’s like a superhero for your system. It reduces inflammation, promotes healing, and supports overall immune health. Citrus fruits and berries are excellent natural sources.
  • Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a crucial role in immune function. Since sun exposure decreases during colder months, consider supplementation to maintain optimal levels.
  • Zinc: When taken within the first day of illness, zinc lozenges may help reduce the duration of a cold. Just be cautious not to overdo it—balance is key.
  • Omega-3 Fatty Acids: These healthy fats enhance immune B cells. Include sources like fatty fish (salmon, mackerel) or consider fish oil supplements.

Looking for quality supplements?

Perfect Supplements – You can count on our partners at Perfect Supplements for top notch products, exceptional prices and HUGE discounts!
Save 10% on all products with our code below … and save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and add our exclusive 10% Coupon Code: AIP10 to save upto 35% – click here to shop.

iHerb – Another great resource I shop for a wide variety of quality options – Save upto 15% with Code: HAN855

Curious to learn more about where supplements fit into an AIP Lifestyle? Click here to learn more.

(Remember, always consult with a healthcare professional before starting any new supplementation plan.)

Ingredients to Avoid

Some popular cold and flu remedies can overstimulate your immune system, making them problematic for those with autoimmune disease. If you’re unsure, it’s always best to consult with your healthcare provider.
Here are a couple to approach with caution:

  • Echinacea
    Known for its immune-boosting properties, Echinacea can be too stimulating for those with autoimmune disease.
  • Elderberry
    While widely touted for flu season, elderberry might trigger an overactive immune response for those managing chronic inflammation. (I personally have used it in the past without issue, so I’ve written a dedicated blog post about the topic – click here to read more.)
  • Licorice Root
    For centuries, people have sipped licorice root tea to help soothe a sore throat, and I for one find it to be incredibly helpful. However, it is an adaptogenic herb and could be problematic for those with autoimmune disease and blood pressure issues, so each of us along with our physician has to decide whether this is right for them.

Balance is Key

The key to managing cold and flu season when you’re on the AIP is balance. Rather than focusing on boosting your immune system, look for ways to support it gently. By incorporating anti-inflammatory foods, staying hydrated, getting enough rest, and using AIP-friendly remedies, you can help your body fight off infections while keeping your immune system in check.

If you’re feeling unsure about any remedy or supplement, consult your healthcare provider, preferably one who understands autoimmune conditions.

I hope these tips help you manage this season with ease! Stay healthy, take care of yourself, and be sure to keep a few good recipes handy!

AIP Cold & Flu Remedies

Below are a few quick links for recipes to help keep you hydrated, nourished and comforted during cold and flu season. PLUS I’m sharing a couple of pre-made natural options you may want to consider.

Beekeepers Naturals Throat Spray – yup, it’s AIP compliant and I always have some on hand.
Beekeepers Naturals Lozenges – the cleanest cough drop I’ve been able to find without making them yourself.
The Honest Company Breathe Easy Rub – non-petroleum based vapor rub

Healing Hot Lemon & Honey (cloves and cinnamon not necessary if you don’t have them)
Lemon Ginger Tea
4 Homemade Electrolyte Drinks (Orange / Grapefruit / Strawberry Lemonade / Lemon-Lime)
Vanilla Grapefruit Electrolyte Drink
Pineapple Electrolyte Drink
Strawberry Lemonade Electrolyte Popsicles

Bone Broth
Healing Green Soup
Hearty Chicken Vegetable Soup
Chicken Noodle Soup – AIP Style

Honey Lemon Ginger Cough Drops
Pineapple Turmeric Wellness Shots
Antiviral Garlic and Orange Syrup

You can find lots of healing recipes in the AIP Recipe Collection Facebook Group – try the group search there for terms and hashtags such as: cold, flu, #undertheweather and #sicksoup.

Additional Resources:

AIP Cold & Flu Survival Guide – The Phoenix Helix
Natural Approaches to Cold & Flu Season – The Paleo Mom

,

When Should You Start Your AIP Healing Journey?

Have you ever wondered when you should start your AIP healing journey?

Did you feel the pressure to mark January 1st on the calendar as the day you’d start the Autoimmune Protocol? If so, how’d that work out for you?

While I’m hoping that you’ve had great success, the likelihood is that you’ve faced your share of challenges. Maybe you didn’t make a resolution and you feel like you missed your opportunity. Either way, I’m here to encourage you not to beat yourself up – be kind to yourself, because January 1st may not have been the best choice anyway!

Did You Know:
90% of New Year’s resolutions are abandoned within just a few weeks or months!

So, why aren’t we more successful at keeping New Year’s resolutions? Some reasons are that; we’re thinking too big, we’re not considering the ‘why’ behind our resolutions, we didn’t make a solid plan to set ourselves up for success … and a biggie … we may not be ready for change!

Beyond this however, there are some seasonal reasons, and I want to talk about these first.

This past fall, I stumbled upon a post that I’ve since lost track of, but the message resonated with me. The premise was basically that January (winter) is probably the worst time to make big changes in our lives.

I don’t know about you, but when we’re already struggling with our health, diagnosis and dealing with the harsh realities of autoimmune life, all that “New Year – New Me” stuff just adds way too much pressure!

Having an autoimmune disease is a lot! You don’t need any extra pressure, and I hope you’ll consider doing nothing other than remaining open to the possibility of your potential to heal, receptive to change and ready to show yourself compassion during your struggles.

Why January 1st is a Terrible Time To Make Big Life Changes

  1. After a month of indulgence, the last thing you’ll want to face is feelings of deprivation. Don’t count on self-discipline to magically kick in – you may last a couple of days, but you’re likely to be overcome by feelings of deprivation and you’ll resent the rules you’ve imposed on yourself. Heck, going cold turkey or weaning yourself off of sugar, alcohol or any favorite food is difficult enough at the best of times, never mind when your body may still be trying to kick those hopped-up, holiday-induced cravings!
  2. It’s the middle of winter! Willpower is weak and the temptation to hibernate or spend chilly evenings sitting by a fire with a nice glass of wine and the remains of the holiday treats very appealing. I don’t know too many people who enjoy eating salads or walking around the block when it’s blustery and cold outside.
  3. Don’t follow the crowd. The vast majority of New Year’s diet and exercise resolutions fall by the wayside quickly and fail. Resist falling into the comparison trap by starting the AIP diet or lifestyle changes at the same time your friends, family or co-workers might be making resolutions. Their abilities will be different than yours. While it may sound like a good idea to jump in while you feel you have support of those around you, it may also feel defeating if you don’t have the energy to keep up with their exercise plans, and let’s face it, your dietary restrictions are likely more considerably more complicated than theirs. 
  4. The master of habit and behaviour change, James Clear, believes the problem with resolutions is that we are outcome focussed –  we want our new behaviours to deliver new results. Unfortunately, new goals and healthy resolutions don’t deliver new results, new lifestyles do … and a lifestyle is not an outcome, it is a process.

All that said, perhaps it’s better to approach each new year as a time for planning!

Next year, use January to cozy up by the fire and create a timeline of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound) and establish your “why” (why you want to get started on the AIP – think bigger than just to get healthy – keep reading to learn more).

Use January to assemble the resources you need to achieve your healthy resolutions – you’ve already found a source for your journey right here on my website! Click these links for getting started, prepping your kitchen and pantry for the AIP, daily recipe inspiration to keep you motivated, my motivational resources, the best Meal Planning App that was created for AIPers, food sourcing options and discounts. 

Establishing your SMART goals and making plans means you’re far more likely to make changes that will actually last.

Maybe It’s a Spring Thing!

As Spring begins to unfold, I thought this would be a great time to talk about the best time to make healthy resolutions.

  1. Spring is known as “the season of hope.” It symbolizes the resurgence of life after the challenges of winter. The arrival of Spring typically makes us feel more optimistic, which makes it an ideal time to either establish our healthy goals or move forward from the planning phase to the action stage. 
  2. April 1st represents the start of Spring. Motivation is usually higher once we shake off the winter blues – the days become longer, the sunshine and air are warmer, moods lighten, fresh produce becomes more plentiful and our healing journey feels a little less daunting. Try Spring cleaning your cupboards to get rid of non-AIP temptations … it’s a great way to support your healthy lifestyle changes. Read my post – Prepping Your Kitchen & Pantry for the AIP.
  3. Do what works for you, rather than following the majority. We’ve established January might not be best .. but maybe April isn’t for you either if you’re dealing with a lot of stress or temptations that may throw you off track.
  4. Start with small, simple habits, consider habit stacking and build on your successes. Remember, the AIP is about more than dietary changes, so there will be plenty of opportunities to create small, achievable goals that will continue to motivate you. Be sure to read my Healthy AIP Resolutions post for more advice on getting started and creating lasting change.

When Should You Start?

If you truly want to succeed, I suggest NOT starting right before a big life event, stressful occasion or when you’re simply overwhelmed with it all. Do NOT try to make big changes when temptations will be high, such as around holidays and special occasions.

Success typically comes when you’ve decided it’s time. When you’ve established your “why,” and that “why” is strong enough to motivate you and keep you on track.

Sure, your doctor, nutritionist or AIP coach can encourage you to get started, but to be successful, you have to be in the right place and have the right mindset to make it stick. Sure, there’s some motivation in knowing that your condition is likely only to deteriorate if you don’t get started, but that doesn’t make it any easier or mean you’ll stick to your goals.

If there’s one thing I’ve learned on my personal journey and when helping others, it’s that NO ONE can tell you when to start. You have to REALLY want to make lasting changes … you have to KNOW YOUR WHY!

Now, when I say “know your why,” I don’t mean that your motivation is simply that you want to be healthy, that’s not a powerful enough reason to make it happen. You have to have the right mindset. You have to know why you want to get healthy, envision your life and what it will be like when you start to feel better! Goals that have real purpose are what get you there. (If you’re still a little confused by what I’m talking about, you might want to grab a copy of “Healing Mindset” by Eileen Laird – click to learn more.)

Start Where You Are

Maybe January IS the time for you, maybe it’s Spring, or maybe it’s July 32nd – No matter the date, start where you are!

The only thing worse than starting on a date that might not have been perfect for you, is not starting at all.

Don’t get caught in the research trap. Use the simple beginner resources I’ve provided on my website and start making small, achievable changes.

Don’t worry about slip ups or flare ups – the AIP is about progress over perfection – you’ve got this!

Where to begin once the timing feels right?

Knowing when to start is only part of the picture. Equally important is where you place your energy first — especially if you’re feeling overwhelmed, burned out, or unsure how much change your body can handle right now. I break this down in my companion post, Where Should You Start Your AIP Healing Journey?, where we talk about building a supportive foundation without pressure or overload.

,

Glutened?

With the holiday season creeping up, I thought it was about time that I finally compile this very important FAQ post on what to do if you’ve been glutened while on the AIP. Much of this information also applies if you accidentally eat something that’s not currently a part of your AIP diet, so this is definitely a good resource to keep bookmarked.

If you’re here because you’ve been contemplating just how bad it would be to cheat on the AIP this holiday season or for a special event, you’ll also want to check out my FAQ: Can I Cheat on the AIP?

While I’m hopeful you’re making good decisions and choosing food wisely for your healing journey, I know all too well that sometimes, as careful as we are, it happens – we get glutened! Or we accidentally eat a non-compliant ingredient. It’s especially challenging if we’re eating at a restaurant, or even at friends’ and families’ homes. 

The BEST advice I can give is – DON’T PANIC! Stressing about the situation only makes matters worse and gives your body more to deal with. Try to remain calm.

FACT:  Feeling emotionally stressed can compound the physical reactions you might have when gluten gets into your system. According to the Mayo Clinic, stress can affect your body in many ways, including causing symptoms such as stomach pain that overlap and amplify possible physical symptoms of gluten consumption.
– Source: Gluten.org

How do you know if you’ve been “Glutened?” 

Some common reactions of gluten exposure include:

Constipation
Diarrhea
Vomiting
Nausea
Abdominal pain
Numbness
Bloating
Gas
Headaches / Migraines
Brain fog
Mood swings
Anxiety
Depression
Joint pain
Fatigue
Insomnia
Skin issues / Rashes / Mouth Ulcers

Depending on the person, the effects can last from a few hours to a few weeks, but the less time someone has to feel these effects, the better!

Emergency Preparedness 

Preparation is always key! As someone living with food sensitivities and/or allergies, you should have an emergency plan in place. I recommend consulting a medical professional BEFORE you’re in situation where you get glutened – that way you know what protocol is right for YOU.

Some suggestions from Dr. Izabella Wentz:  Being prepared with some digestive enzymes, and keeping these other tools on hand, can help minimize the impact of your reaction. See her Instagram post – click here.

  1. Digestive Enzymes. If you are going somewhere they cannot guarantee a 100% gluten-free kitchen, or if you’re wary about cross-contamination, try taking digestive enzymes, which can assist with the breakdown of gluten, and blunt some of the digestive effects.
  2. Anti-Inflammatory Support. Add an herbal tea such as peppermint, chamomile or ginger. Curcumin supplements, boswellia, ginger, and fish oils offer natural anti-inflammatory support, and may be especially beneficial if your reaction to gluten tends to result in pain/brain fog. 
  3. Mast Cell Stabilizers. These can be used to minimize food reactions in sensitive individuals. Mast cell stabilizers downregulate the body’s response to the offending food/allergen. Natural mast cell stabilizers include quercetin, zinc carnosine and chamomile.
  4. Gut Support. Try using warm lemon water and bone broth to help support gut healing.
  5. Electrolytes. Hydration and adequate electrolytes can help mitigate the feeling of “being hit by a bus” after exposure to a reactive food.
  6. Magnesium can take the edge off food reactions. Epsom salt baths can help with overall tension, headaches, aches and pains that can occur from reactive foods. If you experience constipation, a magnesium citrate supplement can help.
  7. Binders like activated charcoal can help bind up toxins and minimize reactions. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.

Angie Alt from Autoimmune Wellness chimes in on the topic in her article “Gluten Exposure: A Healing Guide” – click here for the whole article.

  1. Start by focusing on hydration. Get plenty of fluids and consider adding a pinch of sea salt to each glass of water if you are experiencing diarrhea or vomiting.
  2. Consider a binder. Activated charcoal binds toxins and can decrease gas and bloating. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.
  3. Add an herbal tea to help with GI pain. Peppermint, chamomile, and ginger are especially effective at calming cramping, gas, and nausea.
  4. Add healing elements. Now is the time for bone broth, stirring a little collagen in your herbal tea, or l-glutamine. These options are focused on the amino acids that can help repair the gut lining. You could also consider herbs that coat the gastrointestinal tract and soothe it, like slippery elm and marshmallow root (like charcoal, these can impact medication absorption, so talk to your doctor first).
  5. Keep your diet simple. For a few days keep your diet to easily digested foods (chicken soup, for example) and not too much fat (it can have a laxative effect, which you might not want if you’re experiencing diarrhea). As your system feels less raw, start focusing on omega-3 rich foods that are anti-inflammatory, like salmon, well-cooked veggies, and consider avoiding dairy and sugar, even if you are no longer in AIP elimination phase.
  6. Get some rest. Getting glutened can leave you feeling like you were hit by a truck. Prioritize as much rest as possible.

How Long Will It Take to Repair the Gut?

Dive into the science of it all with Dr. Sarah Ballantyne – reach her article “How Long Does it Take the Gut to Repair after Gluten Exposure?” Prefer a podcast? Listen to her episode “What Do I Do After a Bad Reaction?”

Do I Need To Start Over?

It’s common to be concerned that you’ll need to start over at day one of the elimination stage if you accidentally consume something that’s non-compliant. I’m happy to tell you that this is not necessary. Work on the above steps to support hydration and digestion and simply keep going. 

—

Source: Dr. Izabella Wentz. (Be sure to follow her at @izabellawentzpharmd for more on how to take charge of your own health!)