Poached Salmon Salad with Dill Vinaigrette




White wine poached salmon flaked over refreshing romaine & cucumber with a light dill vinaigrette makes for the perfect end of summer salad!



Salmon salad makes it to my mouth repertoire at least once a week. While sometimes in the form of canned salmon mixed with greens and avocado, nothing beats the taste of fresh wild-caught salmon!



For this recipe, I’ve poached the salmon in white wine with lemon slices for a more interesting flavor. While the alcohol from the wine cooks off, you still get the flavor. I go for a dry chardonnay when making this recipe – nothing too fruity or sweet!



White wine poached-salmon is then tossed with crisp romaine, refreshing cucumber noodles and a fresh dill vinaigrette flavored with shallot and lemon! If you’re having company over and want to serve them light and classy fare, bookmark this AIP-Friendly Poached Salmon Salad with Dill Vinaigrette!



Head over to Autoimmune Wellness to get the recipe!



Dairy-Free Apple Pie Ice Cream




This Dairy-Free Apple Pie Ice Cream is made with coconut milk, coconut butter and sweet potato for extra creaminess without any of the cream!




By now, you are not surprised to see a dairy-free ice cream recipe on my website that contains sweet potato. I’ve tried to make coconut milk ice cream in my electric ice cream maker without it. It just never turns out as deliciously creamy.




Traditionally, ice cream is made with cream (fat) and egg yolks (fat) which decreases the chance of ice crystals forming. Fat doesn’t freeze “hard” like water does. What’s in coconut milk? A lot of water!



If you’ve found your coconut milk ice cream on the icy side, this is why. Another solution is to use the cream from two cans of coconut milk. I just hate to waste all that water & never think to save it for smoothies.




So why do I add vegetables to my ice cream? Adding cooked white sweet potato results in that familiar creaminess by binding with the water. This decreases the amount of ice crystals that form. Simple science, delicious results!




apple pie ice cream paleo




Can you use regular sweet potato? Sure, but the ice cream will be a more orange color. I don’t suggest using canned sweet potato because it has a tinny taste to it. For some reason it works in pie but not in ice cream.




Now I couldn’t call it Dairy-Free Apple Pie Ice Cream just because I added Primal Palate’s Apple Pie Spice. Which is so comforting sprinkled in a cup of black tea by the way. I had to serve it with warm apple pie filling, or this would be downright fraudulent. I love contrasting flavors, textures and temperatures in my food. Warm, spiced apples over cold, creamy ice cream. There’s a reason apple pie a la mode is basically American food religion.




I’ve also given you an AIP-friendly Apple Pie Spice blend below. I will say – don’t be afraid to reintroduce seed-based spices as soon as you feel ready! They really open up your flavor options and allow you to cook authentic food from a variety of ethnicities. I’m a human who can’t live without cumin. And now I want that on a tshirt.




apple pie ice cream




Last ingredient note: you should be able to find apple butter at nearly every grocery store now that it’s fall. Look in the jam/jelly aisle. I’ve linked one of my favorite organic brands in the recipe! Just apples! When mixed with the cooked apples in the Apple Pie Topping, it tastes exactly like someone dumped the innards of Grandma’s pie on your dairy-free ice cream. Bonus points if you can find apple butter at your farmer’s market!




And there we have it! The perfect summer-fall transition treat especially if you live in the south. I’ll really want to be your friend if you find a way to add pie crust to this recipe too. Enjoy!




If you love fall treats, you will love THE BEST PUMPKIN PIE I’VE EVER HAD!




1 review

Dairy-Free Apple Pie Ice Cream

Prep Time 00:10 Serves 2 to 3



  • 1 13.5 ounce can full-fat coconut milk
  • 1/2 cup cooked and mashed white sweet potato
  • 1/3 cup apple butter
  • 1/3 cup well-stirred coconut butter
  • 2 tablespoons honey
  • 2 1/2 teaspoons Primal Palate Apple Pie Spice (see note below for AIP)
  • 1/4 teaspoon sea salt
  • Apple Pie Topping:
  • 1 tablespoon coconut oil
  • 2 medium gala apples, thinly sliced
  • 2 tablespoons apple butter
  • 1 teaspoon ground cinnamon


  1. In a blender, combine all ice cream ingredients until smooth. 
  2. Pour mixture into your ice cream maker and churn according to manufacturer's instructions. 
  3. Meanwhile, make the Apple Pie Topping. In a medium saucepan, heat the coconut oil. Saute apples until tender 6 to 8 minutes. Stir in apple butter and ground cinnamon to thicken. Keep warm and serve atop the churned ice cream. 

Recipe Notes

AIP Apple Pie Spice: 1 tablespoon ground cinnamon + 1 teaspoon ground mace + 1/2 teaspoon ground cloves (you may also add 1 teaspoon ground ginger for added anti-inflammatory benefits!)




apple pie ice cream aip

Why Your Body Didn’t Bounce Back Post-Partum

post-partum weight loss

Because humans aren’t made of rubberbands.


And you’re not a kangaroo in reverse.

Because you, you, and only YOU grew an entire being with a heart, kidneys, liver, GI tract, brain and the cutest butt dimples known to mankind.

Because you have more important things to do than obsess over your calorie intake, exercise regimen and body fat percentage.


One of those “things” is putting all of your heart into raising a child who will leave this world a better place than when they entered it.

Just slightly more important than the size of your hips. Just a wee.

There’s a hormone called prolactin that actually increases fat storage so that you can provide your baby all the nutrients he or she needs in the first 6 months of their life and beyond. 

Because estrogen and testosterone are suppressed during breastfeeding which makes it difficult to gain muscle mass. Muscle burns more calories than fat. You know that.

But muscle doesn’t tell your body to feed your child the best way it knows how. It just looks nice to you.

Because that’s what the media told you to think.

You’re sleep deprived because you’re up every night letting your baby know you will always be there for them.

You’re sleep deprived because you’re up every night feeding your baby so they have all the nutrients they need to achieve their goals – even if that goal is rolling from left to right the next day. 

You’re sleep deprived because you’re up late worrying about the extension of your being in the crib or co-sleeper next to you.


You’re worried about bringing them into a world where terrorism, political unrest and natural disasters make the news everyday.

You’re worried because you want to protect your baby from anything that could hurt them whether real or imagined. 

Because the female body wasn’t created to be finely tuned and obsessively controlled.


It was created to create and sustain life.

Because you spend 40 to 60 hours a week working on your career, another 56 sleeping and the remaining 52 hours rolling around on the floor with your child, laughing until you pee your pants  (because you always forget to do your pelvic floor exercises, oops)

Because comparison is an imagined state of reality based on past experiences, society’s positive reinforcement, and a lack of acceptance and love. Because it’s always been “in” to change yourself but seen as “complacency” to accept yourself, stretch marks and all.

Because no blogger, author or “guru” can make money by telling you to accept yourself in this present moment. There’s no $19,99 manual, 21 day fix or “challenge” in your self love journey post-partum.

Finally. You have the inner strength and confidence to recognize and reject the massively contorted and garbled information you are fed every day. You know your body participated in the miraculous cycle of life that billions of women before you have also participated.


For thousands of years before you existed and before social media and magazines existed, women did not have a puzzle piece figure they were “supposed” to fit into by 6 months post-partum.


Or 60 months post-partum.

Have compassion for yourself and other women for existing in a world where women are told to find their worth in a measuring tape and scale. And then give those notions a giant middle finger. 


Send love to your past self, your present self and your future self. Stare into your baby’s eyes and find your purpose, their pureness, and decide on your definition of beautiful. Chances are being a compassionate, eternally loving and immersed mother, partner, friend, daughter, sister, peer and neighbor will give you a lot more confidence than losing 12.5 pounds.


And guess what? You can do that while still exercising and eating well.

Without obsession. Without self-criticism. Without comparison. 




A mother with one breast size A the other size C. A mother with cellulite who still wears a two-piece bathing suit in public and isn’t on a diet.

A mother with a closet full of clothes that fit her 15 pounds ago and remind her of the experiences she had while wearing those clothes, not the way she looked in them.

A mother who has learned over the last 15 months that she is a more beautiful, more intelligent, more impactful and generous woman than the girl she used to be.

And she can thank her baby for that.

(Oh, and also a mother who works everyday on reminding herself of ALL OF THE ABOVE.)


Crispy Chicken Salad with Creamy Mango Dressing

crispy chicken salad aip paleo


This gluten-free Crispy Chicken Salad is topped with a Creamy Mango Dressing!



Today I asked a very stupid question on Instagram, “Do you want this recipe now or should I save it for my ebook?” Who in their right mind would be like, “Well, that’s nice of you to ask, but I’ll wait a few months.” If you don’t follow me on social media, I have announced I’m working on an AIP-friendly recipe ebook that will hopefully be finished late fall! I’ve stated this several times but the timing is dependent on the amount and length of the naps Grace takes.


My ebook is a solution to some problems I’ve found with AIP recipes. Firstly, there’s a lack of a wide variety of ethnic recipes that truly taste like the real deal. Just because something looks like an empanada doesn’t mean it tastes like one. Second, I want to bring creative and unique recipes that get you excited to eat no matter if you’re Paleo or not!


While I consider this a Paleo blog, I really do try to make recipes that anyone would love. Lastly, I want to recreate comfort food favorites you had no idea could be made without grains, dairy, nuts or nightshades! I have a recipe for Chicken & Waffles, Cheesy Gratin, Shawarma, Arepa & some really delicious dairy-free ice creams!


I hope my ebook fills a void in the autoimmune community that both adults and children will enjoy! My main goal is for you to love everything you eat and prevent any “meh” meals from entering your mouth. I think I did that with The Healing Kitchen but these recipes are more creative for sure!



This gluten-free Crispy Chicken Salad with Creamy Mango Dressing fits that bill too!


— The chicken is coated in crushed Yucan Crunch which I’ve also used in some other recipes including my Roasted Bone Marrow Spread on Toast & Ginger Cookie Crunch Ice Cream!

— The larger pieces that don’t get finely crushed in your food processor also make the most delicious little croutons when fried with the chicken.

— I topped this salad with fresh and crunchy romaine, cucumber and sliced water chestnuts for tons of TEXTURE.

— You’re going to love this CREAMY MANGO DRESSING too! It has a bit of an Asian flare thanks to the garlic, ginger and fish sauce but the sweet, ripe mango balances it out so kids will enjoy it too!

— Make sure you use a ripe mango for the smoothest dressing and most balanced taste! If your mango isn’t ripe, you may find the dressing needs some added sweetness from honey.



Someone on Instagram asked if they can use peach in place of the mango. I don’t see a problem with that (although it’ll be more peach-flavored) but make sure your peach is sweet, ripe and fleshy. I hate the word fleshy. I apologize for using it here. I don’t want to leave you on a fleshy note but I’ve run out of word vomit. Great, I’ll leave you with vomit. Bye!



crispy chicken salad gluten free




1 review

Crispy Chicken Salad with Creamy Mango Dressing

Prep Time 00:15 Cook Time 00:06 Serves 4



  • 1 pound boneless, skinless chicken breast, thinly sliced
  • 1/4 cup crushed Yucan Crunch (see note)
  • 1/2 teaspoon sea salt
  • 1/4 cup avocado oil
  • 1 large head romaine lettuce, thinly sliced
  • 1/2 English cucumber, peeled, seeded and diced
  • 1 8-ounce can sliced water chestnuts
  • 1/4 cup chopped cilantro
  • Optional: 1 cup shredded carrots and 1 diced avocado
  • Creamy Mango Dressing:
  • 1 cup peeled and cubed ripe mango
  • 2 tablespoons avocado oil
  • 2 tablespoons coconut cream
  • Juice of 1 lime
  • 2 garlic cloves
  • 1 tablespoons coconut vinegar
  • 1 tablespoon minced ginger
  • 1 teaspoon fish sauce
  • 1 teaspoon ground ginger
  • 1/2 teaspoon sea salt


  1. Make the dressing: Puree all Creamy Mango Dressing ingredients together in a food processor until smooth. Set aside to allow flavors to marry while you prepare salad. 
  2. In a shallow bowl, toss crushed Yucan Crunch and sea salt with chicken until evenly coated. Please read note below on how to prepare the Yucan Crunch and what to sub it for if needed.
  3. In a medium skillet, heat the avocado oil over medium-high heat. Add the chicken in a single layer and fry in oil on each side for 2 to 3 minutes until golden brown and cooked through. Scrape up any browned pieces that fall off the chicken. They make excellent "croutons". Set aside while you prepare salad. 
  4. In a large serving bowl, layer the romaine, water chestnuts, cucumber, cilantro and optional carrots and avocado. Drizzle with Creamy Mango Dressing and top with Crispy Chicken. Serve immediately. 

Recipe Notes

Break one large Yucan Crunch cracker into small pieces. Pulse in a food processor until finely crushed. It is okay if some larger pieces remain. They make excellent "croutons" when fried as directed in the recipe. You will use 1/4 cup of this crushed mixture to coat the chicken in this recipe. 

Substitution: Use 1/4 cup cassava flour

Yucan Crunch is a Paleo, AIP-Friendly, gluten-free cracker made from dried yuca. Each package comes with 4 humongous crackers that you break up into pieces. You can buy it on Amazon. 

Pan-Fried Chicken, Olives & Shallot with Garlic & Herb Roasted Roots

To a Paleo girl, Pan-Fried Chicken with salty olives & crisp shallots over garlic & herb roasted vegetables is pure comfort food!



I actually first made this recipe in the middle of summer, and it has been sitting on my desktop awaiting the first signs of Fall. Well, in Florida we don’t really get a Fall… and if we do it’s more like 3-days of 60’s in November. But I know most of you are lucky enough to get a change of weather!


Seasonal jealousy over here. It washes away when I’m laying out on January 20th while most people are digging their cars out of snow though.


As we prepare for Hurricane Irma, I am sitting on my couch watching Real Housewives of Orange County and typing up this recipe for you guys. I need a break from the local news. I had major insomnia last night and am EXHAUSTED today. I could hang with a 4-hour sleep when Grace was first born. For some reason, these days if I don’t get a solid 7 or 8, I am a monster.


Okay, let’s talk food. If you love roasted chicken & vegetables as much as me, you’ll love this dish even more. When you slice up rutabaga and carrots and coat them in a garlic & herb mixture, you get magic fries. And when you top those magic fries with pan-fried chicken breast dancing with salty kalamatas (my favorite recipe addition of all time) and fried shallots, you get chicken boobie addiction.



1 review

Pan-Fried Chicken, Olives & Shallot with Garlic & Herb Roasted Roots

Prep Time 00:15 Cook Time 00:25 Serves 2


  • Garlic & Herb Roasted Roots:
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 teaspoons fresh thyme leaves
  • 1 teaspoon minced fresh rosemary
  • 1/2 teaspoon sea salt
  • 1 medium rutabaga
  • 5 medium carrots
  • Pan-Fried Chicken, Olives & Shallot:
  • 2 tablespoons olive oil, divided
  • 1 cup sliced shallots
  • 1/2 cup sliced kalamata olives
  • 1 pound chicken breast, cut into 1/3-inch thick slices
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon sea salt


Garlic & Herb Roasted Roots

  1. Preheat oven to 425 degrees. If you have a Convection option on your oven, use it for the crispest fries. Line a baking sheet with parchment paper.
  2. Mix together olive oil, garlic, thyme, rosemary and sea salt in a small bowl.
  3. Slice rutabaga and carrots into long, thin fries, no more than 1/3-inch wide. Toss vegetables with the herb mixture until evenly coated. Spread in a single layer on prepared baking hseet.
  4. Roast for 25 minutes until browned. Meanwhile, prepare the Shallot Chicken.

Pan-Fried Chicken, Olives & Shallot

  1. While the vegetables roast, heat the olive oil in a large skillet over medium-high heat.
  2. Add shallots to the pan and fry for 3 to 4 minutes until browned. Add olives and sliced chicken and toss with shallots. Fry chicken on each side for 2 to 3 minutes until cooked through. Stir in balsamic and sea salt and simmer for 1 minute to thicken the sauce, scraping any browned bites off the pan.
  3. Serve Shallot Chicken and juices over roasted vegetables and serve warm.

Recipe Notes


12 Kid-Friendly Gluten-Free Breakfasts (AIP)

gluten-free breakfast


Feeding littles one isn’t always easy especially if your children have food allergies or intolerances. With these 12 gluten-free & kid-friendly breakfast recipes, you’ll be armed with a rotation of nutritious options this school year!



The modern day lunchbox is changing. Food allergies in youth are on the rise. More and more doctors are also recommending healing diets like AIP, GAPS & SCD for children with gut issues, autism, and behavioral disorders. This means “gluten-free” and “dairy-free” are becoming just as ubiquitous as “nut-free” in schools.


I know feeding children with special dietary needs can be challenging. I also feel passionately that children thrive in inclusive environments. Starting in grade school or even earlier, children become aware of differences between them and their classmates. Even though your child may have dietary restrictions, they can still go to school with a breakfast that looks similar to their peers.


The below list includes nutritious and tasty AIP breakfast recipes that can be prepared in advance as a grab n’ go option, quickly reheated in the morning or whipped up in 2 minutes or less (like the Instant Breakfast cereal!) I didn’t include any smoothies on this list but of course those are great options for kids. I find the blend of pineapple, kale, cucumber, avocado and banana to be particularly kid friendly! You can even add some Vital Proteins Collagen for a boost of protein.






Grain-Free Coconut Granola Bars

How amazing do these granola bars look!? I’m so impressed with Michelle from Unbound Wellness’ recipes and her saliva-inducing photos. These bars feature her grain-free granola and lots of coconut butter full of fiber, healthy fat and no-sugar-added sweetness. Keep on ice if packing for future consumption since coconut butter and oil melt below 75 degrees. Want to add some extra protein to your kid’s breakfast? I suggest these AIP-Friendly grab & go options: US Wellness Meats Turkey Jerky, Epic Bison, Bacon & Cranberry Bars and Wild Zora meat bars.


Photo by Michelle Hoover of Unbound Wellness





Vanilla Energy Bites by Autoimmune Wellness

Energy bites without a date in sight by Mickey Trescott! These bites are made with dried apple rings and apricots – notable kid favorites. They have a little lemon and vanilla twist to keep kids’ and adults’ mouths happy though! Pack a few of these in a baggie for a quick bite or pair them with some bacon or sausage or a greens & fruit smoothie for a more well-rounded meal.

Photo by Mickey Trescott of Autoimmune Wellness




Blueberries & Cream Gummies

These gelatin-filled protein gummies from Living Loving Paleo have a nice dose of antioxidants from the blueberries to prime the immune system to fight all those back-to-school germs. Gummies should be kept refrigerated or on an ice pack for the best taste, but you can also serve them at room temperature. They’ll be a bit less firm though out of the fridge. Does your kid have another favorite berry? You can replace the blueberries with his or her choice. Just avoid tropical fruits like mango, pineapple and papaya which have enzymes in them that prevent the gelatin from thickening.




Co-Yo Coconut Yogurt with Berries & Coconut Flakes

No recipe required for this easy protein and fat-filled breakfast! Co-Yo is the absolute creamiest, thickest coconut yogurt on the market! They have some incredibly delicious fruit flavors but check the label first to see if your family is okay with some of the additives (not AIP). The plain flavor is AIP-Friendly! Check their store locator to find a retailer near you!

Photo credit: Co-Yo

co-yo yogurt




Breakfast Sausage Chicken Poppers

Sometimes making mini versions of foods is all it takes to make them desirable to children. Homemade ground meat sausages are also great options for kids with textural aversion to stringier meats. Michelle from Unbound Wellness has also managed to pack these little poppers with spinach, apple and sweet potato too plus bacon for extra flavor!




Berry Collagen Protein Bars

Do you have a hard gainer in your house? These coconut-filled and fueled bars will get their taste buds excited! Anne from Grassfed Salsa says these bars are so good they could almost be considered candy! But don’t fear – you won’t be sending your kid to school with a sugar-spiked nightmare breakfast. In fact, these are low in sugar, high in fiber, protein and fat. If you have a choosy eater on your hands, they may love this handheld breakfast bar!


Photo by Grassfed Salsa


Six Varieties of Allergy-Friendly Toast

Have a crunchy-lover in your house!? You’ll be in good company on Meatified’s site! And they’ll love Mission Heirloom’s Yucan Crunch which you can lightly toast in your oven and top with an array of nutritious goodies. Rachael gives you 6 tasty ideas in her post including a nut-free take on PB & Honey! Think of your kid’s favorite sandwich topping and stack away on these grain-free crunchy crackers! I lightly toast these in a 350 degree oven for a few minutes. If you really want to pack some nutrients in before 8 am, I highly recommend layering avocado, sauerkraut and bacon crumbles!


You can buy Yucan Crunch on Amazon now! Each pack comes with 4 HUGE crackers (think each the size of the biggest slice of pizza you’ve ever seen) so a 4-pack comes with a total of 16 crackers. It usually lasts me a couple months.




Instant Breakfast Cereal That Tastes Like Cracklin’ Oat Bran

Meet the world’s first AIP cereal… Instant Farina! Made from coconut, fibrous konjac root, tigernuts (not actual nuts, they’re tubers) and cinnamon, it tastes super similar to Cracklin’ Oat Bran, one of my childhood favorites! Just mix with water or coconut milk, let sit for 2 minutes and breakfast is on the table! Check out my recipe for Warm Banana “Oatmeal”! I find this cereal gets things moving, if you know what I mean, so it may be a good choice if you have a kiddo with chronic constipation. You can get Instant Farina on Amazon or Wild Mountain Paleo.


Warm Banana Cereal

Warm Banana Cereal by Grazed & Enthused



Baked Veggie Nuggets

Can’t get your kids to eat breakfast at lunch or dinner? Maybe tried some veggie nuggets in the morning! Most kids are obsessed with at least one condiment, right? Serve these with their favorite homemade mayo, ketchup, mustard or avocado dip! It’s an unconventional way to get veggies in your kids before 8 am, that’s for sure. Another winner from Unbound Wellness!



Sweet Potato Hash Browns 

Little crispy piles of sweet potato goodness by Downshiftology… these hashbrowns are cooked in healthy avocado oil (or ghee if tolerated) and seasoned with salt and pepper. Omit the pepper to keep it AIP compliant. Instead, sprinkle with ground cinnamon to add a little extra sweetness!



Cassava & Plantain-Free Banana Waffles

Oooh! AIP-compliant waffles by The Sweet Pea Blogger made without plantain or expensive cassava flour! These banana-bread style waffles are made with ripe bananas, coconut milk, coconut flour and tapioca. In my experience, you can substitute arrowroot for tapioca if that’s what you have on hand. The baking soda-cream of tarter combination helps these rise and stay fluffy out of the iron.



Flourless, Sugar-Free Waffles

These plantain-based Paleo waffles have absolutely no added sweetener or flour which makes them a very affordable breakfast option! You can find plantains at your store for usually $1 each (even Walmart carries them) whereas a bag of Paleo flour can cost up to $20 depending on the type! Instead of drizzling these with maple syrup, cook down some blueberries or strawberries in a small saucepan on the stove. This allows them to release their juices and thicken into a jam consistency. The perfect low-sugar gluten-free breakfast for your little waffle-lover.


How I Managed Hashimoto’s During Pregnancy

hashimoto's pregnancy

This was the last picture taken of me before I gave birth to my daughter May 2016.


One of the most frequent questions I receive these days is, “How did you manage your thyroid while pregnant?” This is a poignant question because pregnancy and post-partum is infamous for sending the thyroid awry whether or not you have Hashimoto’s disease.


my back story…

I was diagnosed with Hashimoto’s at age 19 (10 years ago) and have been on some form of thyroid hormone replacement since then. In our community, we tend towards anti-medication but in the case of many autoimmune diseases, supporting the body through medication AND dietary and lifestyle changes is a true holistic approach.


My body requires supplemental hormone because the disease has significantly destroyed my thyroid prior to diagnosis and dietary changes. Once thyroid tissue is destroyed through autoimmunity or radiation, it will not produce the necessary thyroid hormone required for optimal metabolic function. This requires supplement through medication and it is incredibly important to adhere to your doctor’s advice regarding medication while pregnant.


A quick note on which thyroid medication I take:

I am one of the rare people who has a severe autoimmune attack to porcine thyroid hormone (Armour, Naturethroid, for example). In fact, the last time I took it, I launched into a 12-month long flare that ended during pregnancy. You will also likely find autoimmune disease remission during pregnancy as the immune system down regulates to protect the body from seeing your baby as an invader.

Instead, I do best on a synthetic combination of T4 (Tirosint) and T3 (liothyronine). Yes, I’ve tried compounded medication with a functional practitioner and my numbers do not stabilize well. No, I have not tried and will not try to go off my medication. Tirosint is a great option for those of you looking for additive-free synthetic thyroid medication. Ask your insurance if they will cover it.


My story with infertility is long, and I won’t be talking about it here. Instead, let’s start with conception to keep this focused. 


I went into pregnancy in the middle of that autoimmune flare mentioned above. Women with Hashimoto’s do have an increased risk of pregnancies not being carried to term (I don’t like the word “miscarriage”). As a woman with Hashimoto’s, I knew I needed to be an educated self-advocate during pregnancy and beyond.


I did not let these statistics scare me though. Sure I had my moments of worry like most moms, but I trusted and supported and loved my body extra during this time. When I needed to calm my mind, I used prayer, meditation and journaling to comfort me.


I am sharing with you the process I put into place the moment I found out I was pregnant in August 2015 to best ensure a healthy mom and a healthy baby.




I found out I was pregnant in Hawaii on our way from moving from Chicago to Austin. I didn’t have an OBGYN in Austin let alone a general practitioner.


The day I found out I was pregnant, I called my health insurance company from our Kauai Airbnb to get the number of a gynecology group in Austin under our plan. I knew they may not be the perfect fit, but I needed to establish care as soon as possible so I could get my thyroid tested immediately.

But what if I don’t have diagnosed Hashimoto’s? Should I still get my thyroid tested?

My answer as a thyroid patient is YES. If you have suspected Hashimoto’s or hypothyroidism or have a family history, get your thyroid tested early in the first trimester. There is absolutely no risk to you to get this done but it can be risky to NOT know what your thyroid is doing in those formative weeks.

In fact, some thyroid experts advocate thyroid testing for every pregnant woman.


The office requested I only schedule my first appointment between 8 to 10 weeks pregnant, but I had done enough research on early pregnancy and Hashimoto’s to know I needed to get in sooner.


I was able to schedule my first appointment for 6 weeks. I would have preferred 5 weeks but they did not have availability. I requested a blood thyroid panel including TSH, free T4, free T3. I even got to see my baby as a little dot on a quick ultrasound (and hear her heart beat) during that appointment.


Backing up, I had a full panel done around the time of conception and knew my TSH, T3, and T4 were normal even though my antibodies were high from the flare. Just four weeks later at 6 weeks pregnant, my TSH increased from 1.0 to 9.0 and my T3 and T4 dropped.


The increased demand on your thyroid during the first trimester is no joke. If you have a damaged thyroid due to Hashimoto’s, your thyroid may not be able to keep up with this increase demand. Test early, test often, and test fully.


Test early, test often, and test fully.


We increased my thyroid dosage by about 50% to stabilize my numbers. At this time, I was only on T4 and not T3. In fact, during pregnancy, I could not find a practitioner to prescribe me T3 since it has not been studied in pregnant women. You may have a different experience with that depending on your practitioner. I got on T3 within a few weeks of giving birth. Even without supplemental T3, I was able to keep my T3 in the 50% range and had bounds of energy throughout pregnancy.





Many thyroid patients will agree that finding the right practitioner, one knowledgeable in full thyroid panels and optimal levels (not just “in range” levels) is a necessity. Pregnant women especially must feel they are in good care with their medical team. Your OBGYN, midwife or general practitioner will likely be the one in charge of monitoring your thyroid while pregnant. 


You’ll likely encounter a physician who doesn’t believe in testing T3. I did several times (endocrinologists are notoriously the worst about this ironically). I essentially “fired” those physicians but not before providing information on why testing T3 is so important for their thyroid patients. This topic is worthy of more than just a quick paragraph here.


Rather than having an endocrinologist follow my thyroid throughout pregnancy, I trusted my gynecologist. We worked together to establish a plan of care that included frequent testing, monitoring of symptoms, and extra care to ensure that Grace was growing adequately. Since mothers with unmanaged Hashimoto’s can have babies with low weight as well as an increased risk of pre-term labor, we wanted to monitor closely.


How I Self-Advocate with Physicians

Whenever I move to a new city or visit a new doctor, I am very clear about a few things. I tell them I am a seasoned thyroid patient, I know how to read my lab numbers, and I know when I need a change in medication. I have lived this and researched it for a decade, and I would like to be treated that way.


The only physicians who have responded negatively to this are endocrinologists so I refuse to see them anymore. Am I being harsh about endocrinologists? It may seem that way. But over ten years, I’ve had the exact (it’s eery) same experience with over a dozen of them. It angers me to see so many thyroid patients often poorly managed by these specialists.


Being this upfront may not be easy, especially in a world where we believe medical practitioners are above us. Remember, no one knows you better. Trust yourself, your experiences and your intuition. Your doctor is your teammate not your boss.





My doctor felt most comfortable testing my thyroid every 4 to 6 weeks throughout pregnancy to ensure stabilization. I informed her at my first appointment at 6 weeks that I tend to have a volatile thyroid that struggles with stress and hormonal changes (so prevalent in pregnancy and post-partum!)


This is another instance of self-advocacy in the hierarchical medical model. Speak up for yourself. Don’t be complacent with your physician. You know your body way better than they do. They know textbooks, they know previous patients. They do not know you. Help them get to know you.


Thankfully, I only had to adjust my medicine once during pregnancy in the first trimester and was able to maintain that dosage throughout. Your doctor needs to be well-informed on the thyroid ranges for pregnant women as they do differ from non-pregnant women. For example, the TSH range is quite a bit tighter than for non-pregnant women, and it also changes slightly the first to the second trimester.


Most providers will want your TSH below 2.5 for the first trimester and below 3.0 for the second and third trimester. My TSH stayed around 2.0 throughout my pregnancy, about twice as high as when non-pregnant. I was not concerned with this number after researching the increased demand on the thyroid. It makes sense my pituitary was sending out a “produce more thyroid hormone” signal to my thyroid.


That being said, be aware of your hypothyroid symptoms even if your numbers are in range, especially if they are at the higher end of the range. For example, I could barely walk up the stairs my first trimester. This symptom (what I call “stair fatigue”) is a classic hypothyroid symptom for me. I knew I needed to give the increased dosage a couple weeks to kick in before my symptoms would reside though. Once the meds kicked in, my fatigue quickly dissipated.


It’s important to know your body in this way. Get a sense of what it feels like to be hypothyroid and to feel well. Note those hypothyroid symptoms so that if and when they appear, you can get yourself to your doctor for testing.




I started the autoimmune protocol in 2014, about 18 months before getting pregnant. In fact, it was key in helping me reverse my infertility diagnosis. I didn’t use pregnancy as an excuse to go wild on cravings though. If there’s ever a time in your life to treat your body with respect, it’s during pregnancy and post-partum.


The nutritional and energy demands of a woman’s body during this time are astounding. I made a pact with myself to stick as closely to the principles of the autoimmune protocol as possible during pregnancy and post-partum. Note that I said the principles of the protocol and not the elimination phase of the protocol.


For me, this meant including foods I knew I tolerated well such as soaked organic white rice cooked in broth, dark chocolate, seed spices and treats like store-bought coconut milk ice cream. This allowed me to focus on nutrient density while still having fun with food and listening to my body.


I would be lying if I said I ate “perfectly healthy” my entire pregnancy. I am not a diet perfectionist by any means. My food choices stem from my intuition, my mood, the social setting and frankly what’s in my fridge. While I ate dark chocolate most days, I also never skipped a meal. I had three balanced meals each day that included protein (a must!), leafy greens (folate!), starchy veggies (glucose!) and fats like avocado or coconut. I wish I still ate like that post-partum!


I personally do not believe in attempting low carb and ketogenic diets during pregnancy. I only mention this because they are trending hard right now. I am so happy for all the people these diets heal and bring happiness. If you naturally eat low carb (and you’re being honest with yourself about it being natural), then continue to listen to your body.


But if you are truly craving sweet potatoes, dried mango or a bowl of freakin’ cereal, then YOU get to decide if you eat that or not. Not a diet guru. In fact, I had gluten-free cereal several times during pregnancy. I also distinctly recall eating a bowl of rice with coconut aminos at 3 am because I woke up craving it and was starving (2nd trimester hungry, if you know what I mean).


My pregnant body craved SPECIFIC foods like citrus, mango, berries and sweet potatoes. And I don’t blame this on being a “sugar-burner” (so many opinions on that terminology, by the way). These are common food cravings for pregnant women for good reason – our bodies demand all of that folate, vitamin C and glucose they’re asking for. WE’RE BUILDING A HUMAN. Be easy on yourself but also treat your body with respect and let that be reflected on your plate, with your sleep, your stress management, your movement and your relationships.



It is my goal one day to provide a more inclusive guide of managing autoimmune disease during pregnancy. Until then, I hope this article provided you with some helpful, actionable information to protect your thyroid health during pregnancy. 




Hypothyroid Mom is an excellent resource for additional information on fertility and pregnancy. Dana Trentini is also the author of Your Healthy Pregnancy with Thyroid Disease. You can also order your own full thyroid panel with a coupon code on her website.


Looking for post-partum support? I found Dr. Jolene Brighten’s book Healing the Body Naturally After Childbirth helpful.


I also have written an article on Balancing Hormones for Fertility. You can read more about my story of reversing infertility here.


Disclaimer: I am not a medical practitioner, and I will not be able to answer specific questions regarding your health state. I am here for emotional support and to provide hope. The information in this article is based on my personal experience and research. 


Antioxidant Trail Mix + my favorite travel food!

nut-free paleo trail mix

Paleo Nut-Free Trail Mix will make you equal parts happy & satiated!


This weekend I’ll be taking my first trip away from Grace for 48 hours. Wish my husband luck – he’ll be playing stay-at-home dad during that time! He’s looking forward to having some quality one-on-one time with his girl.


I’m heading to New Orleans for a big bachelorette weekend with some of my best friends from all over the country. We’ll be doing tons of sightseeing (including a ghost tour), drinking (excessive is the word of the weekend) and eating! I won’t have any say in the restaurants though which means it may be hard for me to get nourishing meals in!


While I’m planning on tanking up on all the nutrients once I get home, I also am upping my Purse Snack Game. Nary an avocado will be in sight in my diaper bag backpack this weekend! Yup – traveling in style since I have to bring my breast pump with me to the bars! (First time pumping & dumping!)



This Happy Trail Mix fits the bill for my Paleo-friendly snack situation – nut-free, antioxidant-rich, full of healthy fats & delicious!






Raw Pumpkin Seeds (Pepitas):

In just one serving of this mix, you’ll get IRON (about 20% DV), FIBER (5g), MAGNESIUM (about 50% of DV) & they’re anti-inflammatory (perfect for any hangover that will ensue!) You can find these at any health food store in the bulk section! Great price too & much cheaper than nuts!


Toasted Coconut Flakes (I use Dang brand):

Slightly sweet Dang Toasted Coconut Flakes add a delicate crunch and 20g of heart-healthy (yep, you read that right) saturated fat! Fat makes you full without tanking your energy and causing drastic blood sugar fluctuations! Fat is also another powerful detoxifier & the sweetness from the coconut will take care of any travel cravings!


Organic Raisins:

What’s a trail mix without raisins!? They’re also full of fiber to keep you full and their chewiness can’t be beat! They’re also travel constipation busters! But don’t stop at raisins – you can use dried wild blueberries, apple juice sweetened cranberries, dried white mulberries, and even diced organic prunes to keep you regular!


Alter Eco 90% Dark Chocolate:


Okay… but really… what’s a trail mix without dark chocolate!? Dark chocolate is an incredible source of even more fat, fiber, antioxidants, magnesium and iron! Talk about the building blocks to a full tummy, a happy heart and an energized body! I have been loving dark chocolate that is 85% and higher for years. In fact, I ate dark chocolate everyday during pregnancy and was happy basically the entire time!


Some other dark chocolates I recommend: Taza, Guittard & Eating Evolved


What else will I be bringing on my trip to keep me nourished?



Paleo on the Go meals:

I ordered several AIP Menu Paleo on the Go meals that I’ll be picking up today! They are located only 20 minutes from my house! But they also ship so if you have travel coming up and don’t want to skip meals… make your life super simple with POTG! The meals are so delicious and crafted by an executive chef.


I ordered the Beef Breakfast Empanadas (breakfast), Bangers & Mash (breakfast the day I get home), Bacon Apple Chicken Burgers (lunch), Beef Brisket with AIP BBQ Sauce & Roasted Garlic Mash (airport lunch) and Strawberry Pop Tarts (for Grace as a special treat while I’m gone!)



Did you know Paleo on the Go has a full AIP MENU including breakfast & snacks!?







Gelatin Gummies:

I find gummies very filling since they’re full of protein from grass-fed gelatin. They’re also a great way to get gelatin in your gut when you don’t have access to bone broth and collagen smoothies. I have a recipe for 4 different gummies in The Healing Kitchen that use whole fruit instead of fruit juice and don’t contain added sweetener.


Seaweed Snacks:

These crunchy and salty seaweed sheets are addicting and contain trace minerals from sea vegetables and sea salt. My favorite brand is Sea Snax. Kids love them too!


Epic Bars:

In my opinion, the tastiest Epic Bar flavors are also the AIP-friendly ones (nightshade-free)! I will be bringing several bars of the Uncured Bacon & the Bison Cranberry! You can also chop these up and put them in your trail mix!


Green Juice (purchased at destination):

Green juice is my #1 detox go-to. Not only am I stocking up on the large bottles of Suja Power Greens before I travel but once I arrive in New Orleans, I’ll be sourcing green juice and stocking my hotel fridge! Any hangover won’t stand a chance when I’m downing a liter of green juice, or so I’d like to think.


Party Smart Hangover Remedy:

I haven’t tried this herbal supplement before but it contains several herbs that are supposed to speed the detoxification of alcohol from your body. After reading reviews, most people said it worked for them! I’ll give it a shot and let you know on Instagram how it worked!



Glutathione is a master detoxifier so I’m bringing my glutathione supplement with me. I much prefer liquid glutathione but it requires refrigeration so I’ll be taking a capsule form with me and taking it once or twice per day.



Also, need tips on dining out with food allergies while traveling!? Check out all of my best tips HERE!







1 review

Happy Antioxidant Trail Mix

Prep Time 00:10 Serves 4




 Mix all ingredients together in a container or bag. Divide among 4 small bags for mini on-the-go travel snacks. 

Recipe Notes

 You may use roasted and salted pumpkin seeds as well, but try to find a brand that uses olive oil rather than vegetable oil.



Dairy-Free Garlic Cream Sauce (Paleo, AIP)

dairy-free garlic cream sauce

Cheesy Garlic Cream Sauce without any of the dairy & made from vegetables! This sauce is delicious on EVERY.THING.

This isn’t like any AIP Alfredo I’ve tried before either.

It’s extra creamy thanks to white sweet potato (the most magical ingredient in all the land).

The light allium flavor from sauteed garlic and onion gives this it’s cheesy taste without any nutritional yeast.

It’s incredibly affordable to make & batch cook! It truly makes any entree or side dish extra delicious.

Find out all the ways I’ve been using this Dairy-Free Garlic Cream Sauce



dairy-free garlic cream sauce

Detox Kale Salad with Creamy Lemon Dressing

detox kale salad

This detox kale salad is all sorts of crunchy & tangy… and it is suitable for Whole30, vegan, Paleo, gluten-free & grain-free diets!

After having amazing success with the Zesty Ginger Spring Love Your Liver 18-day detox program, I decided to join the summer session too! I’m taking what I learned about myself during the first program and applying it to this one.

You can read all about the health benefits I received from the program HERE

That means I’ve allowed myself some very dark chocolate during the detox because it makes an elimination diet a lot easier for me. I’ve been keeping up with all the dry brushing, oil pulling, rebounding & teas and tonics the program suggests. I’ve even been able to reintroduce foods that I hadn’t eaten in years like ghee and legumes!


I’ve also continued to include foods I otherwise didn’t eat frequently but add to my happiness & health! Like the pepitas and hemp seeds in this salad. Crunchy, nutritious & adds texture to even the blandest of side salads.

This salad is far from bland though! The Creamy Lemon Dressing adds some tang and sweetness (from the coconut butter) without being super oily like a traditional dressing. Crunch from the broccoli and seeds makes for a big, satisfying mouthful of liver detoxifying greens!

Add some protein! Grilled chicken would be delicious here…. as would some broiled salmon!

detox kale salad

I get this question all the time when I post raw kale salads on Instagram: Can you eat that with Hashimoto’s?

There’s a long-standing belief that if you have Hashimoto’s or hypothyroidism it’s best to avoid cruiciferous vegetables until cooked. Cooking cruciferous veggies decreases the goitrogenic effect. Goitrogens in food can block iodine absorption, which is a cause of hypothyroidism is non-Westernized parts of the world.

The thing is… my case of Hashimoto’s is not caused by iodine deficiency. I have autoimmune thyroiditis and you can learn more about the case from my podcast episode on The Unbound Healing Podcast!  In fact, I just had my blood markers done and my iodine level was excellent. And that’s eating raw kale salads weekly as well as adding greens like spinach, arugula and kale to my morning smoothies.

Okay, now go get your crunch on!

1 review

Kale Salad with Creamy Lemon Dressing

Prep Time 00:15 Serves 2 to 4


  • 1 bunch curly kale
  • 1 tablespoon olive oil
  • 2 cups broccoli florets
  • 1/4 cup roasted & salted pepitas
  • 3 tablespoons raw hemp seeds
  • 1/4 cup finely chopped cilantro
  • Creamy Lemon Dressing:
  • 1/4 cup coconut butter or manna
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon grated lemon zest
  • 1 peeled garlic clove
  • 1/2 tsp sea salt


  1. Wash and dry kale. Remove ribs and thinly slice kale leaves. Place in a large salad bowl. 
  2. Massage kale with the 1 tablespoon of olive oil until softened. 
  3. Make the Creamy Lemon Dressing: Combine all ingredients in food processor and blend until smooth. 
  4. Add broccoli florets to the dressing in the food processor and pulse until finely chopped. Combining the broccoli with the dressing coats the salad nicely and evenly distributes the crunchy goodness. 
  5. Toss the pepitas, hemp seeds and cilantro with the kale and broccoli/dressing until combined. Serve room temp or cold.

Recipe Notes