What’s the Deal with Self-Care? 15 Ideas for YOUR Self Care Arsenal
How about you start treating yourself as you would someone you love?
Finding ways to care for yourself can help you to live in the present; which in turn promotes emotional and psychological health. Great for stress management, too!
The bad news is that long-term stress leads to inflammation which increases your risk of developing autoimmune conditions. This is particularly troubling when you consider the level of stress that most of us consider normal in this day and age. Let’s talk about stress and chronic disease…
Broccoli Sauce is a revelation. Slowly braised over low heat makes the flavours incredibly mellow. This baby is a great nightshade-free alternative to tomatoes and broccoli is chock-full of vitamin C – a great immune fighter
Emma’s 10-Minute INSTANT POT Seafood Chowder (AIP/Paleo)
Another of my mate, Em’s recipes from our time together at Conscious Autoimmunity.
Emma thinks this is her best recipe creation ever! It’s certainly one of the most requested. Perfect for when you’re short on time but after something über nutrient-dense and tasty.
We all have times when life is less than peachy…
But, coping when life is less than peachy is even more of a challenge if you have the added bonus of chronic illness. I’ve got some solutions to help when the shizzle has got tough.
The Idea of Community and Why it Matters for Your Health
It’s very easy for those of us who suffer from chronic illness to crawl into our respective caves and hide from the world. Especially as we navigate just what our personal symptoms mean. Let’s face it, when you’re deeply fatigued, in pain, experiencing the stress of diagnosis (or yet to be diagnosed) and doing your best to live an AIP way of life – the thought of facing people can just seem too damn much.
Stress Management: The Art of Creative Visualisation
You know me – always on the lookout for a new way to mitigate stress and calm the fajizzle down…
Did you know that in creative visualisation, your brain is training for actual real-life experience? It can’t tell the difference between imagination and reality. Kind of a perfect reason to focus on positive, aspirational ‘stuff’, then.
This is my go-to WORLD FAMOUS Chicken Soup when I need a BIG hit of nutrient density. It’s got all the goodness of your Mum’s (or even your Nan’s) chicken soup with the added bonus of some extra goodies to help fight inflammation.
This is also the soup I make fror friends who need a pick-me-up, too.
The ‘ALL THE LEAFY GREENS’ Frittata (AIP Reintro’)
This ALL THE LEAFY GREENS Frittata-ta-ta-ta-ta is chock-full of good stuff.
I created this baby as part of my quest to further up my nutrient density this year. If you have successfully reintroduced eggs back into your life, you will love it. I promise!
Did you know that most of my clients come to me in the maintenance phase of their AIP caper? By the time you reach the third stage of the AIP, you have a very good understanding of what your AIP way of life should look like, but bizarrely – this is also the phase that is most likely to trip you up!
AIP Creepage is my name for the very human phenomenon of the lowering of your performance baseline on your personal Autoimmune Protocol (AIP) way of life.
In simple terms, it’s when you’ve been following your personalised version of the template – both the elimination diet and the lifestyle factors, but for any given reason your performance in terms of sticking to the letter of the protocol starts to slide.
The most important thing about a morning ritual is that it isn’t about mindlessly just going about your routine of choice. Rather, it’s a way of building something good into your life. It’s a very deliberate and conscious process that helps to set your course for the day.
It’s hugely counter-intuitive, I know, but the very first thing we can do when we’re feeling overwhelmed is STOP. And, by stop, I mean stop the feeling of your terrible, horrible, no good, very bad day.
There are a number of ways you can achieve this.
Our new decade has started with a massive bang. If you’re anything like me, you’ve been feeling all the feels that accompany catastrophic events like the bushfires currently raging here in Australia. I’ve had a number of people reach out to ask what they can do… Here are some suggestions.
Emma’s Slow Cooked Pork Carnitas With Cranberry Relish (AIP/Paleo)
Slow Cooked Pork Carnitas with Cranberry Relish are so good! These babies are 100% AIP friendly and so easy to whip up for a crowd. This recipe is from my super-good mate, Emma and I know you’re going to love it. It’s so easy to prepare.
No matter where you are in your health caper – just starting out or a seasoned AIPer – having a strong sense of purpose can be the difference between staying the course in the face of adversity, or taking a tumble.
Turn Your New Year’s Resolutions Into Goals That Stick
I’m sharing my easy-peasy, lemon-squeezy four-point plan for making #bloodyfabulous resolutions that last beyond January. It’s the actual process I use to bed down my personal goals for the coming year. It includes my all-time favourite 3 questions, some goals setting techniques and a couple of tips on getting them very sticky…
The first AIP Reset for 2020 is coming. Presale is now open for the February AIP Reset! Until the end of December, you can join at 20% off the retail price. Why not shout yourself a Chrissie present of AIP Reset?
I’m so pleased to introduce you to my Wheel of Health. This baby was born out of my experiences with personalising my AIP way of life. I wanted a tool to make it easier to focus on the important stuff… I hope you will find it helpful in your health caper!
Today, I’m sharing how to prepare for an AIP Reset.
Well, technically, it’s how I prepare for one.
Because I recalibrate my AIP efforts often. Because it’s very human to stray from the protocol and experience AIP creepage. Because having a plan is one of the best ways for me to get my head back in the game.
How’s your stress level? If I asked you to rate your stress on a scale of 1 to 10, where would you be, I wonder?
In this week’s post, I’m sharing a prospective technique to add to your health toolbox. And this one is my new favourite because it’s so easy – both to remember and to do. I do it while walking with Bella in the morning. And, walking to the bus. And, in the car…
START THE DAY RIGHT Chai Spiced Norridge/N’oatmeal (AIP/Paleo)
When I was a girl growing up in New Zealand, my Dad used to make us porridge (or oatmeal) in the winter time. He’d serve it with brown sugar and cream, and a glass of freshly squeezed grapefruit juice made from the old grapefruit tree in the garden.
These days, I can’t eat oats. Regular porridge is off the table. Enter my Chai Spiced Norridge – all the tummy-warming goodness of porridge without the actual oats! It is seriously good!
Why You Should Develop Your Internal Locus of Control
Have you ever given any thought to why you should develop your internal locus of control?
If you are a person with a strong internal locus of control, you tend to believe that you can influence your life events and their outcomes. If, on the other hand, you believe you are at the mercy of outside forces, you are more likely to have an external locus. of control; one where life happens to you.
It’s all about perspective – but an important one.
Some of My Favourite AIP Things – Tried and True Recipes from Around the Traps
There is something reassuring about knowing a recipe you’re about to try for the first time works because it comes recommended by someone who makes it frequently, don’t you think?
This listicle is 100% AIP-friendly. All of the recipes are bloody good. All of them are recipes I have on repeat. And, all of them are from fellow bloggers who know their shizzle when it comes to healthy food with great flavour!
I’ve been following an AIP way of life for over five years, now. I’ve learnt a thing or two about how to turn your diet into a lifestyle.
Like many, I started out thinking it was a temporary measure – I thought I’d give the elimination phase of the protocol a red, hot go for a while and see what happened. Then, I could go back to living my life. My way.
Little did I know that my initial foray into changing my diet would turn into a lifestyle…
My personal morning ritual has become a crucial part of my day, and my wider healing caper. It allows me to create space for myself before the noise and expectations of the outside world arrive, and to set an intention for how I choose to have the day unfold before me. It’s my time, and it’s all for me.
How to Create Boundaries for the Sake of Your Health
Setting boundaries is a form of self-care.
The further you dig into this health caper, the more you realise that it’s all about you…
And, that can be counter-intuitive for most of us. It’s very likely you’ve grown up in an environment where you’ve been taught to be selfless; to worry about others before you do your self. This is especially true if you are of the female persuasion.
So, today I’m sharing my tips on creating boundaries for the sake of your health.
Essentials: My No Frills ‘Go To’ AIP-Friendly Salad Dressing
We’ve been having a long, hot and humid summer. I’ve been making a LOT of salads. Because, that’s what you do when you want to ensure your nutrient density is up, even when it’s too hot to spend time in the kitchen.
This is my no frills, ‘go to’ salad dressing. I whip it up in no time, it’s tastes great and it is completely free of any nasties.
Give it a go. It may become YOUR no frills, ‘go to’ salad dressing, too!
It happens to the absolute best of us; that moment where it all just seems too damn hard and you’re so overwhelmed that you want to give up on all those big health goals you set yourself in a moment of optimism at the very beginning of the year.
That Japanese proverb – “Fall down seven times, get up eight” could have been written for those of us following an AIP framework. Because life has a habit of tripping us up; causing us to stray from our health goals. But, that just makes us human. Everybody trips up.
The important thing to consider is how often you get back up again…
I’m a fan of flavours umami. But – not everyone is, I know… This pomegranate infused tapenade recipe is a delicious way to make this traditional olive spread a little more widely accessible and a smidge sweeter… It also happens to be REALLY good for you!
5 Ways to Stop Comparing Yourself to Everyone Else’s Highlight Reel
When we are vulnerable; when we suffer from a chronic disease; it can be to slip into patterns of comparing ourselves with others in the AIP community (and further afield) …and to find ourselves lacking
Today I have have some tips on how to stop comparing yourself.
The halo effect describes a form of confirmation bias. It’s when you evaluate something based on one quality, and then make judgments based on that one quality. It’s a particularly human trait and it can affect us on the Autoimmune Protocol…
In this video-cast, I talk more about the halo effect and what we can do about it while navigating the Autoimmune Protocol.
How to Eat 8-Plus Serves of Vegetables (and Fruit) Every Day
Even if you’re not following the Autoimmune Protocol (AIP), this nutrition gig can get really confusing! The one thing everyone agrees on – regardless of their flavour of dietary preference – is that we should all be eating more vegetables. And it seems 8-plus serves is the magic number. Today, I’m sharing some ways you can ensure you’re getting your 8-plus serves each day…
7 Kitchen Habits that are a Regular Part of My Health Caper (AIP/Paleo)
This health caper requires an investment of time. It’s one of the reasons I’m such an advocate for developing systems and routines that you do every week (or so); so that you almost automate as much as you can.
I have some regular kitchen habits that really help me to stay on track. So much so that I almost do them without actively thinking about it anymore.
Helping you to implement sustainable changes to improve your health is my ‘thing’. One of the ways to best achieve this is to provide ideas for rituals and routines that support your efforts. Today I bring you my JFC Soup Equation. It’s a fool-proof formula for whipping up a tasty, seasonal, AIP-friendly and nutrient dense vegetable soup in no time at all. This equation serves 4, but you can easily double it for batch cooking purposes and it freezes beautifully. I’ve been working on this little number for a while and I am a teeny bit proud of it. I use this not-so-secret equation once a week.
The SPEEDY 3-Minute Morning Ritual (for People Too Busy for a Morning Ritual)
I credit my morning ritual as one of the most important additions to my health toolbox. Most people love the idea of a morning ritual but they just don’t know how to fit it into their day. Today I bring you the speedy morning ritual.
My latest Facebook Live is all about Living Well with AIP. Strategies you can emply to personalise and streamline your AIP… And, details of the first ‘Living Well with AIP’ workshop coming up next month in Melbourne!
Preparing for and Recovering from a Colonoscopy (While on AIP)
So, if you’re of a delicate disposition, look away now. Chicken! No, seriously. Maybe you should read this one. Because this one is about preparing for a colonoscopy, which is an important health procedure. While on the Autoimmune Protocol (AIP), no less.
My latest Facebook Live is all about The Magic of a 30-Day AIP Reset. I’m sharing what an AIP Reset entails, why I regularly undertake my own 30-day AIP Reset, and what you can you expect from joining the AIP Reset program.
Beet Kvass is a fermented beet tonic made up of really simple ingredients. In fact, of all the ferments you can create, I think it is one of the easiest and least intimidating. You don’t need any fancy equipment, either.
And, it goes without saying that this baby is REALLY good for you!
This creamy, yogurt-y, cheese-y HERBALICIOUS bowl of yumminess is so good your AIP muggle mates won’t have a clue it’s not the real thing. If you’ve been missing dairy – I urge you to give this baby a go…
My Mum’s WORLD FAMOUS IN NEW ZEALAND Chicken Liver Pâté (AIP Reintro/Paleo)
I’d be willing to bet that if you asked my brother and sister which food they most request from our Mum when they’re visiting, it would be her chicken liver pâté. And, I’d be no different. It’s our favourite.
And today I am sharing my Mum’s WORLD FAMOUS In NEW ZEALAND Chicken Liver Pâté recipe with you.
In this episode of Healing Protocols: the Global Edition, I get to address how I suffered from chronic health issues that I kept secret for 20 years before starting my personal healing protocol lifestyle. Discover how I learned to manage Hidradenitis Suppurativa through nutritional therapy and lifestyle practices.
Bonus! I also spill the beans on just how I cleaned up my colon, addressed my periodontal disease and learned to like myself in the process!
The Autoimmune Wellness Handbook Review + Green Breakfast Soup Recipe + Giveaway
Mickey Trescott and Angie Alt of Autoimmune Paleo are two leading lights in this Autoimmune Protocol health caper for those of us seeking to mitigate autoimmune symptoms through diet and lifestyle. Their collaborative guide – The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness – is a patient-centred approach to improving quality of life even when living with autoimmune disease.
Healing Protocols Podcast: Episode 1 – Petra Chambers-Sinclair
I’m so pleased to bring you this collaborative project I have been working on with Rory Linehan of The Paleo PI and Petra Chambers-Sinclair of Petra8Paleo – two of my favourite peeps in this corner of the health caper world. The three of us all hail from different corners of the globe, and have very different life experiences, but we share both a friendship and passion for seeking health through an holistic approach. The intention behind our podcast is to seek out and interview others who share the same goal – and hopefully impart what we learn and have a little fun along the way. We hope you’ll join us!
Dad has recently returned home from an overseas holiday. A holiday where the food was good and the wine flowed freely. It’s just a little possible that he may have over-indulged a smidge… So, these nutrient dense meaty muffins are just for him…
IMMUNE BOOSTING Lemon, Ginger and Honey Gummies (AIP/Paleo)
These IMMUNE-BOOSTING Lemon, Ginger and Honey Gummies compete with my Cinnamon and Coconut Fat Bombs for pole position as the most popular recipes on my website. I thought a wee reminder of how fabulous they are may be in order!
Dr. Rodney Ford, a paediatric gastroenterologist who started talking about gluten-related disorders in the mid-1990s, has this to say about gluten: – “Who should be concerned about gluten? Well, anyone who is sick. If you are sick, you should think about gluten!”
I created these wee balls for my very first coaching client on her birthday. Since then, they have become a firm favourite for many of my tribe. While they are an AIP Reintro’ recipe, they are so good that non-AIPers will love them, too.
Making your own fermented vegetables is easy, quick (in terms of preparation) and much, much cheaper than buying them from your local health food store. And, you get to ensure your vegetables are organic.
SINFULLY GOOD Rhubarb and Apple Crumble with a Ginger and Coconut Topping
This Rhubarb and Apple Crumble is sinfully good. With a ginger and coconut topping, it is both healthy and allergy-friendly. 100% AIP elimination-friendly, I’d be willing to bet your AIP muggle-mates won’t even know you’re feeding them healthy food!