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Dining Out on the AIP

Can I Eat Out While I’m On The AIP?

That’s a popular question and one that’s not really easily answered.  During the initial elimination stage of the AIP I’d have to say this is going to be a very big challenge – probably not a risk worth taking in my opinion.

However, as you heal and as you successfully reintroduce foods to your diet this will become a little easier BUT it’s going to take some preparation, and it’s generally not recommended that you involve a restaurant to give a reintroduction a try.

If you’re interested in venturing back out to restaurants while on the AIP diet, it won’t be easy … it takes a lot of understanding, research and communication to ensure you’re getting what you need. Consider some of the following advice from the experts…..

Safely Dining out on AIP or with Food Allergies

5 Tips for Dining Out Paleo Style (includes suggestions for the AIP)

Eating Out When Following Paleo or AIP: Tips, Tricks, Questions to Ask and What To Do If It Goes Wrong!

RESTRICTED: Restaurant Survival Guide for Special Diets

100% Paleo Restaurants – This list of recommended restaurants just keeps growing!

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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.

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.

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Feeding Your Kids (and Family) AIP

While I’m not a parent, I can appreciate that feeding your kids AIP could be quite a challenge, especially since they’re likely already accustomed to the brightly colored, artificially flavored, sugar-laden main-stream foods like Kraft Dinner, frozen pizzas and Fruit Loops! Heck – you might even have a challenge feeding your “big” kids (aka teens and husbands) an AIP diet for the same reasons!

Unfortunately there’s no guaranteed, “silver-bullet” available, it’s going to take some trial and error to make the transition, but the good news is that it is possible!

Shhh … No One Needs to Know!

If you’re here, I’m assuming you’re dealing with autoimmune disease, chronic fatigue and the like. You know how difficult it is to be exhausted, feeling like you’re shackled to the kitchen prepping food. Compound that with picky eaters in the family or kids that you’re trying to transition to a clean diet and you’re probably going bonkers … am I right!?

My top tip – NO ONE NEEDS TO KNOW IT’S AIP (Paleo / Whole30 or what ever healing diet you’re using)! Before you started on the AIP, did you feel it necessary to tell your family about all the ingredients you put in the meal you were presenting? I’m pretty sure the answer is “no!”

I find that as soon as you label anything as being out of the ordinary, you will meet with resistance.

I’ve seen it happen with my extended family – if you tell them something’s gluten free or AIP they simply decline. However, if they were to eat it without knowing, they’d probably never realize it was anything “special” – and trust me, I’ve tested this theory!

Always remember, it’s not AIP Food … it’s just real food! Will every dish be a hit? No … but just make your meals, make no fuss and adjust where you need to. 

I’m providing additional resources for getting your family on board with the AIP below, so don’t miss out on those for more tips and suggestions.

You Eat What You See

As you’re setting up your kitchen, clearing out your pantry and just generally trying to set yourself and your family up for success (check out my article Prepping Your Kitchen & Pantry for the AIP), remember this tip! Keeping healthy options readily available on counters or at the front of the fridge or pantry means they’re more likely to get eaten – you and your family eat what you see!

Making sure your fruits and veggies are washed when you bring them home from the grocery store really helps, but you can take it one step further and pre-chop and/or peel veggies and fruit so they’re easy to grab and go when you’re feeling a little snackish. Granted, this works better with some options than others, but there are an abundance of tips, tricks and hacks on the Internet to help set you up for success. Some examples would be to cut up celery and carrot sticks and store them submersed in water in mason jars, be sure to you peel or slice an orange and put it in an air-tight container to take it along for work or school snacks – something that’s already cut open is not only easier to snack on, it’s also going to spoil, so you’ll be more apt to consume it rather than just taking that apple or orange for it’s daily trip to the office/school!

Another tip is to have a few simple-to-prep snack ideas in mind for when you need to whip something up. Don’t miss my AIP Snack Guide.

Nutrient Density & Food Familiarity

I’m not gonna lie, there are some things that you’re likely to have a little more trouble with, (yes, I’m talking about liver and offal), but again, you don’t have to tell your family everything! You’re allowed to hide “gross” foods from your kids, and even yourself, in order to ensure you’re eating a more nutrient dense diet. You’ll find many recipes in the AIP Recipe Collection Facebook page that are named “hidden veggie” or “hidden liver” or something similar.

Here’s a little fun-fact: Did you know that liver is a flavor enhancer?!

What we’re talking about here is called “food familiarity,” and there’s actual science behind it (Dr. Ballantyne talks about this in her Therapeutic Approach Masterclass)! Familiar flavors and textures in dishes we’re used to eating work in our favor as we incorporate small amounts of “less popular” foods. Things like a hidden liver meatloaf, meat balls or burgers are a great starting point as we transition to healthier choices on the AIP.

If you’re having trouble incorporating liver in your diet, try this starter recipe from Dr. Ballantyne – 50/50/50 Burgers – she says her girls even ASK for these burgers, and I personally love them for breakfast (the liver definitely enhances the flavor) – they’re even delicious cold! Or, try my Blueberry TigerNut Muffins with Hidden Liver – I eat them almost every day – you’d never know there was liver in them!

Another important note is that different kinds of liver have different flavor profiles, butchering processes/practices effect the taste of meat, as do different breeds of cattle, pork, chicken and so on … so you might have to try a few different kinds before you find something you and your family really enjoy.

Positive Association

Another trick to getting your family on board as you transition to your new AIP diet is the use of positive association.
 
As an adult, we start liking and enjoying healthier foods when we feel the positive results – it’s hard not to enjoy something if it makes us feel better and it gives us more energy!
 
For kids, it’s going to be a little different – they won’t necessarily realize that food can make them feel better, though some of them are pretty in-tune to their bodies (my nephew knows that pasta sauce makes him feel yucky, I’m willing to bet that tomatoes are likely not his friend). It’s a good idea to start a tracking journal on behalf of your children – food/mood/poop journals are what we use for ourselves during the elimination stage, so it makes sense we’d do this for our AIP kiddos too. As a parent, being aware of changes to energy levels, moods, etc… will help you determine what’s right and what’s less than ideal for your family.
 
Your best approach is to ensure mealtime is  enjoyable – avoid making it all about the new food you “have to eat” – no one ever enjoys being forced to eat something. Obviously there may be some bargaining that takes place to get your kiddos to at least try those new foods that you can’t disguise, but try to keep it up-beat. Make sure meal times are relaxed and try to stay focused on the positive things going on in their life and yours. Use it as a time for communication and kindness – learn about what happened during their day, keep them distracted to a degree, and talk about something fun you can do together after your meal. Positive social dynamics at mealtime will help attach positive association food… and it will get easier.
 

Get the Family on Board

While Dr. Amy Myers’ AIP diet varies slightly from that of Dr. Ballantyne, she offers some good advice in this article that you might want to check out –6  Tips for Getting Your Family on Board With the AIP. I also recommend these  articles from Autoimmune Wellness – How to Inspire Health in Your Home & Getting Your Child On Board With Dietary Changes
 
I also highly recommend you listen to the Autoimmune Simplified episode called Family Nutrition with Autoimmune, where Dr. Alison Danby speaks with Nutritionist Vanessa Bond whose daughter has a very rare autoimmune condition – the advice offered in the podcast is truly exceptional. Included below is a link to Vanessa’s Facebook Group called “The Autoimmune Family” – don’t miss it.

Pregnancy, Breastfeeding, Babies & Kids

Since I frequently get questions in our Facebook Group for “kid-friendly” AIP meals, I understand that getting enough nutrients into them can be tricky, I’ve compiled this additional list of resources that I hope will help save you some frustrations.

NOTE:  NOT all of the information below is specifically about AIP, but it is about Paleo (of which the AIP is a modified version as you know). Use caution when determining what foods to include/exclude where this is discussed and above all, consult a professional healthcare practitioner. 

Facebook Group – The Autoimmune Family with Vanessa Bond

Facebook Support Group – AIP in Pregnancy & Breastfeeding

Paleo Leap – Cave Babies: Raising Happy, Healthy Paleo Kids
This article has some links to other web-pages and some specific information about nutrients.

Robb Wolf – Feeding Kids Paleo
Includes a FREE Guide Book if you sign up for his newsletter when you land on his page.

Positive Parenting Solutions – 8 Strategies for Picky Eaters 
This isn’t just Paleo or AIP, but the tips can be applied.

Grazed & Enthused – Real Food Baby: How We Introduced Solids

Looking for Kid-Friendly AIP Recipes & Conveniences?

Familiarity is a kid’s best friend – so try to keep it as “normal” as possible.

The first option that comes to mind when I think about convenience food for kids and toddlers is Serenity Kids – click to find out why I’m so excited about these products.

Lovebird cereal - 15% Off!Lovebird Cereals are another must-have! It’s the cleanest cereal on the market, takes you back to childhood, and they give-back to childhood cancer research. Click the link for a discount, my review and a round up of recipes you can make with it.

I also recommend that you try using the search function over in our Facebook Group – try searching “kid friendly” “snack” “brown bag” or the particular dish you’re looking for … like “mac n cheese” or “shepherd’s pie” or “veggie poppers” or “nuggets” or even “baby food” if you’ve got a toddler!

 

Check out our Food Sourcing page where you’ll find links to my Categorized AIP Amazon Storefronts for Canada, UK and USA. I also have a specific AIP Amazon.com Storefront Section for AIP & Paleo Kids.  You’ll probably find my AIP Snack Guide handy too!

SAVE with coupons from our affiliates – grab the current codes here.

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Real Plans Meal Planning App – Product Review

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

Nothing can de-rail a dietary plan faster than not having a plan at all!  If you’re like me, I tend to procrastinate about cooking and prepping meals, so I often get caught short of ingredients or inspiration.

If you’re on the AIP and struggling because you pretty much have to plan and prepare every single meal you consume then the Real Plans app just might save your sanity!

RealPlans is the perfect partner on the AIP, a great source of recipes and a great way to store your personal favorites (from my searchable AIP Recipe Collection Facebook group, this blog or old family favorites you’ve modified)!  It’s actually the ONLY app that caters specifically to the AIP.

You’ll hear me say it over and over again:
“Failing to Plan is Planning to Fail!”

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RealPlans is NOT Your Average Meal Planner!

THE OVERVIEW:
  • It’s perfectly tailored to meet the needs of those on the AIP (gluten free, dairy free, nut free, grain free, egg free, soy free, refined sugar free and nightshade free) and even ACCOMMODATES ADDITIONAL FOOD SENSITIVITIES or family preferences – it shows you ONLY the recipes you should have! (It can be especially helpful if you’re avoiding FODMAPs, coconut or are having to consider macronutrients).
  • It’s completely ADAPTABLE AS YOU PROGRESS FROM ELIMINATION STAGE THROUGH REINTRODUCTIONS as you add individual ingredients back in.
  • It does all the math for you – tell it how many you’re cooking for and it adjusts!
  • LEFTOVER LOGIC & SCHEDULING LOGIC are new for 2020 – makes a provision for using leftovers for other meals (if you wish) and when/how you want to use them (e.g. – left over dinner for lunch), batch cooking days, big cooking (that’s what I like to call it) where you make additional portions for the freezer.
  • COOK ONCE eat often! Since the app asks you how many times you want to cook, it helps you formulate a batch-cooking plan to best utilize your time.
  • Gives you the option for SEASONAL RECIPES so you can eat what’s in season to you locally which SAVES YOU MONEY!
  • THE ONLY SHOPPING LIST YOU’LL NEED! Not only is it a smart list which shows you which recipe the ingredient is for when you hover over the item (helpful if you can’t find an item and need to considering omitting it), you can use it for everything since it allows you to add additional household items and provides the option of multiple lists for different stores.
  • BULK SHOPPING – the shopping lists allow you to customize the date range you’re shopping for – perfect if you’re going on vacation, or planning for emergency situations.
  • Due to the COVID-10/Corona Virus pandemic many have LIMITED SUPPLIES – so, they added a feature allowing you to search for recipes based on the number of ingredients so you can locate simple recipes quickly AND a new feature called PANTRY which allows you to meal plan based on what you already have in your house – it’s genius! (See more features below that will help you during the pandemic or any emergency that leaves you short of supplies).
  • There are OVER 300 AIP RECIPES in the regular plan and add-on options that open up the recipe world even further – you’ll never run out of options!
  • You can use it to IMPORT RECIPES you find here in the group & have the app incorporate them in your meal plan.
  • You can UPLOAD FAMILY FAVORITES or recipes from cookbooks you have if you take the time.
  • It has a TIMELINE for REMINDERS WHEN TO THAW INGREDIENTS, optional emails and so much MORE!
  • It’s truly the ULTIMATE APP FOR THE AIP!!

For my full review of the app and for information on using the app in cases of emergency where food supplies may be limited (like hurricanes, power outages and even COVID-19), please see below.

Subscription Options:

GRAB a Subscription:
Purchasing for yourself – sign up here

GIVE a Subscription:
Purchasing for someone you love – send a gift here

STILL not Sure?
RealPlans offers a 10-day money back guarantee – there’s really no risk!

Cant Afford a Subscription?
RealPlans offers a 4 week PDF meal plan for FREE. It’s old-school planning but it’ll help you get started on your healing journey through a series of emails – click here to sign up.

FEELING A LITTLE CHEEKY?
Share this post to social media with a little extra attention placed on that “GIVE” a subscription link as a subtle hint of what your loved ones could get you for Valentines Day … or your birthday … Mother’s Day …. Father’s Day …. or JUST BECAUSE you’re AWESOME Day!

Wishing you all much healing … and I hope you love this app as much as I do! 

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My Full Review of RealPlans

I first saw information about RealPlans MONTHS ago, and I ignored it, figured I didn’t need help with recipes and meal planning, I was doing just fine … “I’ve got this” … or so I thought!

That said … I was an idiot!  I wish I’d jumped on RealPlans as soon as I saw it, and I certainly wish it was around when I first started on AIP! OMG … It’s AWESOME!

Who’s the App For?

Whether you’re a novice AIPer or a seasoned veteran, this app is for you! First of all though, let me say, I’m not into apps and gadgets, so for me to get excited about this, that’s really saying something.

So, what is it? Just another fancy app that you’ll look at a few times and never go back to? HECK NO! You’ll use it every day!

RealPlans is a Meal Planning app that was created with specialty diets like the AIP in mind but it’s really suitable for everyone no matter what dietary plan you’re following. For AIP and anyone with food allergies or sensitivities this is the best thing since sliced AIP plantain bread!

What Is It?

RealPlans is a specialized app that can be used on your computer, mobile device or both (I utilize it on both – some set up needs to be done on the computer so keep that in mind), it helps you plan your AIP meals (it’ll even tell you when to get those frozen goods out of the freezer so you’re ready to get cooking according to your plan), provides recipes, allows you to make more when you want left-overs and creates shopping lists to help you get the job done with ease!

Not interested because you already use a grocery list app? No worries – this app will allow you to add ANYTHING to your grocery list, and it’ll even set up more than one list, allowing you to decide which store to purchase items at.

How Does It Work?

 

 

This is a subscription app, and it’s available by the month, quarterly or annually (of course you save more by committing to quarterly or monthly subscriptions) AND there’s a money-back guarantee, so you can’t lose!

Once you sign up you can either go it alone or enlist the help of the experts (their customer service is excellent!) which makes the app perfect for everyone, regardless of your techno-savvy or lack there of.

  1. You tell the app who you are – how many people are in your family, where you shop (so it can set up your grocery lists), what unit of measurement you want your recipes to appear in (imperial or metric), which gadgets you use … like the instant pot or slow cooker.
  2. You tell it what you like to eat, so in our case you’d select our specialty diet – AIP – it then automatically eliminates the top 8 food allergen groups from the options. IMPORTANT: The app allows for ALL stages of the AIP diet, from Elimination through Reintroduction, and allows you to easily add individual foods back into your diet or whole food groups. The app is also customizable for folks that are on Paleo, Whole30, GAPS or Keto, or maybe just vegetarian, pescatarian, gluten free or dairy free and even traditional diets … so keep it in mind … it makes a great gift for anyone that needs help planning meals!  UPDATE:  They’ve even added macro tracking for those that need or want that … these guys think of everything and welcome customer feedback to help make their product better!
  3. You then customize your food selections by telling it what additional foods you need to avoid … you can exclude additional groups of food or individual food items, so for me I excluded all variations of pineapple since I’m allergic.
  4. Tell the app which meals you REALISTICALLY plan to prepare (you make your selections with the use of easy slider buttons) … we’re not superheros folks, so count on those cherished left overs (UPDATE FOR 2020 – they’ve added a feature for scheduling left overs and which meals you want to make extra portions of for this reason), schedule days off if you’re visiting friends or family or eating out, and tell the app how much work you want to do … it’ll figure out the rest. You can even ask it to only show you recipes that take under 30 minutes to make!
  5. Once the app populates your calendar with recipes (all of which are recipes YOU CAN EAT … it’ll never show you something that you shouldn’t have – talk about a fail safe … especially for newbies on the AIP!) you can go about customizing it to suit your family’s needs. Do your kiddos insist on Taco Tuesday? It can do that! Just drag and drop recipes, add items here and there, it’s amazing!
  6. Want to use recipes you’ve collected from our Facebook Group, or an old family favorite … yup … it can do that too! It’ll even allow you to customize the existing recipes from the app to your personal taste – you can edit the recipes to your preference! The sky is quite literally the limit with this amazing app, and the recipe box is amazing!
  7. Want even MORE recipes that you don’t need to go searching for or import? You can upgrade your app and purchase a recipe package from some of the big names in the AIP community, like The Paleo Mom, Meatified, Nom Nom Paleo and the Autoimmune Wellness girls. SCORE!  Life just got easier again!
  8. Once you’re done planning your recipes for the week, the app populates a shopping list and you’re ready to hit the ground running! You can even edit your shopping list to add things not in the meal plan (like tooth paste and toilet paper). As I mentioned earlier, you can add more than one store that you shop at, and indicate where you want to purchase various items, which makes life a breeze once you get to the shops.

Initially there’s a bit of set up with the app (you can even tell it what type of pantry items to leave off of your grocery list, like spices and condiments), but once you’ve got it customized to your liking, you’re golden! Did I mention you can even tell it you want to have the same recipes in weekly rotation? A great feature since I know a lot of us like consistency in our routines.

Having a dinner party – no worries, it allows for that and you can adjust the serving sizes of any recipe at any time! It’s like magic!

Once you sign up, you’ll get several emails from RealPlans in the days ahead … it’s NOT SPAM … the emails are super useful and will help you get the most out of the app with tips and instructional videos.

So – that’s my review of RealPlans! In case you hadn’t guessed, I highly recommend this for anyone struggling to keep up with AIP meal planning, for those who don’t have time to keep looking for recipes … and especially for newbies … what an AMAZING tool to help you keep to your AIP goals! If you use the app, it won’t let you eat something you shouldn’t (though you do still need to watch the labels on ingredients).

There’s seriously so much to this app I can’t cover every last feature … you really need to jump in and get your feet wet … it’s extremely useful, and trust me, I’m not one to suggest spending money on things frivolously!

I find there’s always a holiday or special day right around the corner, so why not show yourself a little self-care and give yourself this amazing gift!

In Case of Emergency:

Important TIPS:  In light of the COVID-19 outbreak (or any state of emergency that leaves you short on supplies – think tropical storms and hurricanes folks) and concerns over grocery shopping, limited supplies and meal prep, consider some general tips and ways you can use RealPlans to help you SHOP SMART!

1. Freezer meals are the perfect plan to make fresh ingredients last longer.
2. Meal planning helps you to shop smart and stick to your healthy eating.
3. Use the RealPlans for inspiration or clear the plan and be inspired by the recipe box.
4. Use the filters in the recipe box to find great meals that you can freeze, or batch cook for leftovers.
5. Modify recipes to cater to what is left in the stores (or your house).
6. RealPlans has adapted their app to allow you to search recipes by the number of ingredients – a great feature when supplies are running low.
7. The new pantry feature will help you find recipes based on what you have on hand!
8. Add additional items to the shopping list to make it fit for your real life (paper goods, trash bags, etc).
9. Use the shopping list to shop for more than one week if needed to prepare for any necessary isolation.

Looking for a little encouragement dealing with COVID-19 and the AIP – Click here to read my encouragement post.
Want more tips for emergency planning for a specialty diet? Click here. 

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What About Supplements?

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

Where Do Supplements Fit Into A Healing Diet?

With nutrient density and a balanced diet as the priority of the AIP, you might be confused about whether you should also be taking supplements or not.

I’ve had many people tell me they MUST supplement because they’re cutting eggs and dairy and what ever else out of their diet while on the AIP … but in reality this doesn’t have to be the case!

Nutrivore for AIPIf you’re concerned about a certain deficiency, I encourage you to do a quick Google search (search: “What foods are rich in X…”) to find out what foods are rich in that vitamin/nutrient, or better yet, check out my post – “Eat the Rainbow“ and consider delving into “Guide to Nutrivore” or “Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat” by Dr. Sarah Ballantyne, one of the pioneers of the Autoimmune Protocol. I think you’ll be shocked by how much you can get just from eating the RIGHT fruits, vegetables and proteins!

That said, I’m not saying that supplements are a no-no on the AIP, that’s not the case at all.  Many people may be in nutritional crisis due to their medical condition and they may need to supplement in addition to using the AIP to heal (this was and is the case for me).  Most IMPORTANTLY, always follow the guidelines of your doctor, functional medicine practitioner, AIP coach or nutritional consultant – click here for where to find help.

Don’t miss these articles by Autoimmune Wellness :

5 Reasons You Should Get Your Nutrients from Real Food Before Supplements – learn about affordability, the power of real food over supplements, when supplements make sense and so much more!

Supplements & The AIP – learn how to evaluate supplements, whether you need them and which supplements might be of benefit to you

Hidden Gluten, Grains and Nightshades in Meds and Supplements – this is an important topic to consider if you’re taking supplements or medications on the AIP

AIP Trouble Shooting

Before we head into more on supplementation, I want to offer this one thought … if you feel your AIP elimination diet isn’t working for you, and reintroductions just aren’t going well, resist the urge to eliminate more and more foods. Our goal is to be adding foods back into our diet, not removing more and potentially creating disordered eating. 

If you’ve given the AIP elimination diet a serious go an are struggling, please check out my resource on “Digging Deeper & Trouble Shooting the AIP.” 

What Should I Take?

The “I” in that question is THE most important word … supplements are completely unique to each individual. There is NO one-size fits all approach to supplementation, just like there’s no one-size fits all AIP.

My Favorite Supplement Organizer! Large enough for fish oils and more.

There is NO one regime that works for every person with Hashimoto’s or Graves, no guaranteed standard set of supplements someone should take if they suffer from Chrons, Fibromyalgia, MS, RA, etc., and so on. Resist the urge to be a copycat – unfortunately, it’s not as easy as copying from one person’s regime to your own. This can be especially true with things like probiotics (folks with SIBO and digestive disease have special needs – sometimes you don’t even know what your underlying issues are and that makes it trickier again!), and then there’s B vitamins which can be challenging for folks with methylation / detoxification issues, and don’t get me started about anyone dealing with mold exposure issues – things I thought were safe for me are not … and the list goes on and on and on!

Honestly – save yourself some time and stop wasting money on supplements that might not be right for you! If you’re aimlessly taking supplements, or jumping on the latest fad supplement for belly fat, bloating or autoimmune disease, you might simply be creating really expensive urine! That’s right, you heard me … if the supplements aren’t right for you, or your body isn’t absorbing nutrients efficiently, you could just be flushing them and your hard earned cash down the toilet … literally!

That said, supplementation is really something you should work through with an expert, such as a Functional Medicine Practitioner. Seriously consider this – it could save you money AND months or years on your journey to health.

Where Should I Buy My Supplements?

I just mentioned wasting money, none of us want to do that, but more importantly, you want to be sure you’re getting quality supplements. There’s a lot of hubbub lately about fraudulent supplements being sold online from sources like Amazon, so please, buyer beware! If the price is cheap and it seems to good to be true, it likely is.

Beyond that, supplements are scary confusing! There are so many things to watch for when it comes to nutritional ingredients and quality, never mind all the tricky inactive ingredients that may be hiding in your supplements (did you catch that article link above?)! So if you’re feeling confused, whenever possible, enlist a professional who is knowledgeable about the AIP and your diagnosis to assist you with determining the right supplements and best brands for your personal situation.

While I’m not about to recommend any particular product for anyone’s personal situation (DISCLAIMER: I’m not a doctor), I will point you in the right direction to a trusted company that has been recommended by many autoimmune experts. I have personally used Perfect Supplements desiccated liver and organ capsules, collagen and more. I trust their quality offerings so much that I decided to become an affiliate. You can find them here, and you can save money when you use this link and CODE: “AIP10”  
Save 20% when you purchase 3 or more Perfect Brand products
Save 25% when you purchase 6 or more Perfect Brand products
Save 10% off EVERY order of ANY brand 

(NOTE: Not all products offered by this partner are necessarily AIP – you will still need to do your own research and consult a professional for advice.) 

LOOKING for other options?  Since I know many people are looking for quality supplements at affordable prices, I’ll share one of my favorite shops – iHerb, and you can save 10% as a new customer or 5% as a returning customer with my referral code “HAN855” (NOTE: I still do a lot of research before purchases – you’ll need to evaluate brands and ingredients on everything you choose). One of the best things about shopping for my supplements online is that it allows me to dig in, compare prices, brands and ingredients before buying. I simply can’t do that buying in a physical store – there’s too much pressure!

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Kombucha & Fermented Foods

Are fermented foods allowed on the AIP?

This question causes a lot of confusion and debate for those on the AIP, but the simple answer is “Yes!” You will find fermented foods recommended as part of a healthy AIP Diet in Dr. Sarah Ballantyne’s handbook – The Autoimmune Protocol (if you haven’t picked it up yet, I recommend it for EVERY person on the AIP – click here.)

Adding fermented food and drinks can be a very healing addition to your AIP menu, however, I can tell you from experience that they may not be for everyone, at least in the beginning.

Caution and care should be exercised choosing products and adding things like kombucha, sauerkraut and other ferments to your diet.  I encourage you to follow the advice of your nutritional consultant and/or Functional Medicine Practitioner to ensure that ferments are right for your personal medical condition and nutritional needs. If you’re not seeing a professional, at the VERY least be sure to keep very careful track of symptoms and reactions after consuming them, and start out with very small quantities.

Why would ferments cause problems? They’re supposed to be the bees-knees for adding more of the “good guys” to our gastrointestinal arsenal, strengthening our microbiome! Here are a couple of quick reasons to ponder – 1) Kombucha contain compounds called FODMAPS which are specific types of carbohydrates that can cause digestive distress in many people (especially those with Gastrointestinal Issues/IBS and SIBO), 2) Because it’s unpasturized it can contain different types of bacteria and yeasts that actually promote growth of opportunistic bad bacteria that can lead to more problems! A bitter beginner option when it comes to fermented foods would be sauerkraut or kimchi.

Still think you might want to jump on the ferment wagon? Feeling a little overwhelmed? I’m not surprised!

There are a lot of fermented products on the market – are any acceptable for AIP?  What ingredients should I look for?  Should I try making my own instead?  Is that even safe?  How much and how often should I consume ferments?

Learn more below from the experts:

A Practical Guide to Fermented Foods for Autoimmune Disease

Everything you need to know about Kombucha – a whole series of articles to dive into!

If you’re looking for Recipes to make your own AIP compliant ferments, try using the search feature in our Facebook Group … try searching “ferment” “pickle” “sauerkraut” “kombucha” or what ever you’re trying to make.

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Finding Your Root Cause

Ever feel like efforts to manage your illness are a bit like putting a band-aid on a battleship? That you’re just masking the symptoms and not getting to the bottom of things? I think we’ve all been there at one point or another, and that’s why I want to share this with you today.

While it’s amazing to receive an actual diagnosis and know what you’re dealing with – that’s just the beginning! Finding the root cause of your disease(s) is imperative if you’re ever truly going to achieve healing.

After watching the docuseries “Betrayal – The Autoimmune Disease Solution They’re Not Telling You” (CLICK to watch for FREE), Dr. Tom O’Bryan generously shared a FREE online resource that sadly has been discontinued.

Since the online tool disappeared, I’ve been searching feverishly to find something equivalent to share with you, because it was a HUGE help to me on my healing journey.

Fortunately, I’ve managed to cobble together some information that will help you gather important information you can share with your Functional Medicine Practitioner. Trust me … they’ll be very impressed that you’ve taken the time to put the effort into this. 

The process will help you to understand where your health issues started, and in turn you’ll help your health-care team to start finding solutions faster!

When I say “effort,” I really do mean it, you’ll need to dig deep and gather every stitch of information you can – I could save you hundreds, if not thousands of dollars and shave months or years off of your quest for better health!

LivingMatrix_Logo_FINAL4_17_15-300x62

While the Living Matrix program no longer exists, Functional Medicine Practitioners still use the same process of establishing your health timeline, so keep reading, it’s a powerful process!

The original program presented questions about various life events, health issues, family history and more. PLUS you were able to add your own life events that you feel may have bearing like stressful events, antibiotic use, food poisoning episodes or major flu that may have emptied your gut of all the good bacteria.

MyTimelineTM was a powerful tool that enabled you to easily document the unfolding phenomena that lead to ill health – a process that often occurs over many years, perhaps even a lifetime. It gave you and your practitioner the “Big Picture” so you could take the necessary steps to build back your health.

What is the importance of MyTimelineTM?

Illness and disease do not appear overnight. They develop over time. Yet our healthcare system is not set up to accommodate this obvious fact. We pool together a pattern of symptoms, put a name on it, and call it a disease. Then, a one-size fits-all protocol is applied. When you come in with breathing problems and get a diagnosis of asthma, you get a prescription for an inhaler to help you breathe better. But what about the answers to questions “Why did I develop asthma?” or “What do I do to reduce my need for the medication?” It is the equivalent of focusing on and treating the exhaust pipe when your car begins spewing black smoke. Of course we want to feel better and need our symptoms addressed. But the bigger picture – the accumulation of all the small events that have occurred – facilitates the understanding of where the disease has come from.

Documenting the actions, events, and environmental influences that have occurred in your life allows for the construction of meaning and a “Big Picture” view of how your body got to where it is today. This opens up a conversation between you and your practitioner. MyTimelineTM helps you and your practitioner work together, evaluate holistically, look for patterns, and find correlations/triggers/mediators. Each of us has a unique history that accumulates over time and holds the clues that can contribute significantly to creating a personalized plan to get you back to the health you want.

Create Your Own Timeline!

In the original Living Matrix program plotted everything for you – it was amazing! It’s terribly unfortunate that it’s not available, but there’s no point crying over spilled coconut milk, so we’re going to kick it up old school and keep going!

Overall, it was designed to help you think not only about your symptoms and issues – but just as importantly – when they may have occurred. It asked about key events in your life so that you could begin to recognize the patterns and see the “Big Picture” of the relationships between life events, symptoms, and diagnoses. 

Since the process is rather in-depth, I’ve created a separate post so things don’t get messy or confusing here. Follow this link to create your own timeline, but keep reading to learn what to do with that information once you have it compiled.

What’s Next?

If you’re not finding your traditional doc to be of much help on your journey of discovery and healing, I wouldn’t say I’m surprised. Traditional medicine is really “sick care,” not “health care” and their training involves very little actual instruction about the holistic care of the human body – they assess, diagnose and prescribe – yes, the old band-aid on a battleship approach, sadly.

So, what’s next then? Well, if you watch the docuseries/talks that I mentioned above, you’ll no doubt be interested to learn more about Functional Medicine and their approach to treatment.  One phrase that sticks with me that I read about Functional Medicine is this, “Find the cause, fix the cause, feel normal again.”

What is Functional Medicine?

It’s a combination of holistic care and conventional medicine – to me a perfect collaboration! My Functional Medicine Doctor includes conventional medical testing with her practice but takes the time to search for the root of the problem so we can fix that – not just put a band-aid on the symptoms.

The Institute for For Functional Medicine describes it this way:

ifmlogoFunctional Medicine addresses the underlying causes of disease, using a systems-oriented approach and engaging both patient and practitioner in a therapeutic partnership. It is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, Functional Medicine addresses the whole person, not just an isolated set of symptoms. Functional Medicine practitioners spend time with their patients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, Functional Medicine supports the unique expression of health and vitality for each individual.
– See more at: https://www.functionalmedicine.org/

So – if you or a loved one is dealing with a chronic illness and you’re struggling to find answers, I’d highly recommend seeking out a Functional Medicine Practitioner (click here to find one).

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