Q & A + giveaway for Sickness to Fitness Quick Start Guide by Tara Perillo

Does autoimmunity mean saying goodbye to your workouts forever?  That's what I thought throughout most of my Ulcerative Colitis healing journey.  Never would I imagine I could stabilize my health enough to rebuild strength and feel vivacious again.  While I was following fellow AIP blogger,  Tara Perillo' s, healing progress,  I became more and more inspired by her AIP + Fitness approach.  Her interest in the low-carb ketogenic way drew me even closer to her updates so when she unveiled her latest project Sickness to Fitness Quick Start Guide,  I knew I had to chat with her about the unique resource she is offering the AIP community.  In this post,  I will provide a quick review of Tara's program, dive deeper into her motivations behind creating this guide with a Q&A,  and tell you how you can win a copy ( PDF ) of Sickness to Fitness Quick Start Guide in a giveaway.


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First off,  here is a quick little review her program before we get to the Q&A.

The Sickness to Fitness Quick Start Guide is divided into four parts

1. Nutrition - AIP + macro and meal planning
2. Workout - Simple and easy to follow step by step workout instructions from warm up to cool down. Tara also shows how to create a home gym with a few types of exercise equipment like dumb bells and achieve a great workout.
3. Wellness - supporting lifestyle factors like Sleep, Stress, and Supplements
4. Recipes - Batch cooking, Meal Prepping, and Yummy recipes!

As promised, here is the Q&A with Tara on Sickness to Fitness Quick Start Guide. 

"Remember, we are trying to make your body stronger..."

Q & A

Have you always been interested in fitness?

I actually have always been interested in fitness.  One of my first jobs, in high school,  was working in a gym.  I was in charge of teaching new clients how to use the weights and equipment.  That's where I first learned about weightlifting.  It was love at first lift, for this girl who was used to Jane Fonda videos and aerobics.  From there,  I went on to earn certifications in personal training,  class training,  and yoga.  Eventually,  I even competed in combat sports and was actually prepping for a fitness competition when I received my lupus diagnosis.  At first,  I was completely devastated,  knowing I would have to end my training.  But, like everything else,  I learned to work within my limitations,  and come out a victor in the end.  That's the program I created in Sickness To Fitness Quick Start Guide.

Can you please provide a brief intro about your AI? 

I have systemic lupus erythematosus,  which affects my skin,  joints,  blood,  and various organs. Many years were spent suffering from my symptoms before I received my diagnosis.  Years ago,  I was diagnosed with Antiphospholipid Antibody Syndrome,  a blood clotting disorder.  That is a disorder many people with lupus also suffer with.  Had my doctors, at that time,  ordered the appropriate tests, they would have discovered my lupus much sooner.  I also have secondary psoriasis and vitiligo.  Vitiligo causes a person to  lose pigment in their skin.  The combination of the three autoimmune diseases means I suffer from Multiple Autoimmune Syndrome.

Can you  describe the turning point when you knew you needed to take your health into your own hands and can you tell us what your rock bottom was like?

When my doctor initially diagnosed me and discussed her treatment plan,  which included prednisone,  I simply looked at her,  shook my head,  and said,  "I'm not doing that."  I went home that day and started searching for another way.  At the time,  I had the lupus butterfly rash,  several bleeding psoriatic rashes,  a stomach ulcer,  painful arthritic joints,  a kidney infection,  a hiatal hernia, fibroids,  and pockets of inflammation throughout my intestines. I started by going gluten free, which helped a little.  Then,  I found paleo,  which helped my symptoms improve much quicker.  But, it wasn't until I discovered and implemented Dr. Sarah Ballantyne's The Paleo Approach,  that my health really improved.  For me, taking my health into my own hands was never a question.  I've been a certified herbalist and homeopath for 16 years now.  I know the power to heal that nature has. I've also seen the harm that pharmaceuticals and the medical profession have done.  Even though I was suffering,  I knew I had to rely on myself to get back my health.  Now,  I'm so glad I did!

When did you think you were ready to tackle the fitness component?

About a year after starting the AIP,   I started toying with the idea of training again.  To be honest,  I was a little afraid.  I had heard horror stories about exercise causing flares in people with autoimmune disease.  But,  I missed it so much.  Since I was feeling much better,  and my symptoms were under control,  I decided to formulate a program for myself to begin building strength,  stamina,  and endurance, without putting my health at risk.  After following my program for 8 weeks, I knew I was on to something.  Not only did I not experience a flare,  but my health continued to improve,  in ways that I never thought possible.  I only wish I hadn't waited so long to add the fitness component.  It truly was the missing piece of the autoimmune puzzle for me.  Within 6 months of starting my Sickness to Fitness Program, I had put my lupus into remission.  Plus,  my body was stronger and fitter than ever.  A year later, I'm happy to report, I'm still in remission,  and I just rocked it in a bikini,  in Las Vegas...at 47 years old!

How do you think fitness affected your healing protocol?

Obviously,  I think fitness affected my healing protocol in the most positive way.  By building muscle,  I gave my body the foundation it needed to be stronger.  The muscle that isn't being used will simply waste away, making a person feel tired and weak.  Our lack of action is actually making us sicker.  When we get rid of extra fat and build our muscles,  we are helping our bodies to regulate hormones and body systems.  We are improving our circulation,  cardiac response, digestion,  and mindset.  And,  let's not forget about the psychological boost you get after an amazing workout session.  We all know the power of the mind in healing.  This psychological boost I received after adding fitness to my protocol,  was a key factor in me reaching remission.  Because I was feeling better about myself,  I was able to manifest that healing in my body.  It's all about the mind and body connection.

For people struggling with chronic conditions, what is your advice in regards to a fitness routine both for starting and maintaining a fitness routine?

To start,  my advice is to follow every component outlined in Sickness To Fitness Quick Start Guide. My program has been tested by many people,  with different autoimmune and chronic conditions. The most important concept to remember is to start slowly.  Every aspect, including diet, stress management,  and sleep,  is the key to maintaining balance in your fitness routine. You must first build a foundation.  I see so many people moving into fitness routines too quickly,  or skipping the diet aspect,  or not working on lifestyle factors.  When you do that,  you set yourself up for failure....or,  in our case,  a flare.  Exercise,  in any form, places a certain amount of stress on the body.  If you're skipping steps,  chances are you're not helping your body to heal.  You may actually be hurting yourself.
Once you've implemented the Sickness to Fitness program,  you will notice the improvements in your health and fitness levels.  After about 6 to 8 weeks, you will be able to determine if your body is ready for more.  Always listen to what your body is telling you.  There are several ideas in Sickness To Fitness Quick Start Guide, that help you with how to advance your fitness routine.  And,  just to help you out, even more,  I've already started on my next ebook, which will outline the nutrition changes and workouts to move your progress up to the next level.
It is never too late to regain your health and build your fitness.  Those of you with autoimmune disease or chronic illness should always speak with your doctor before beginning any workout routine.  Once you get the okay from them, be sure to move at a level that is comfortable for you.  I think you are all going to be surprised at how much better you're going to feel and look!

Thanks again,  Astrid!

Tara

Timing is everything.  Since I recently got my Ulcerative Colitis under control,  I am ready for a new challenge like Tara's Sickness to Fitness program.  I am excited to use this guide to help me build muscles,  gain strength while supporting my mobile joints.  I look forward to fulfilling a little goal of mine to lift heavier things.  If you have been thinking about getting back into fitness while navigating your autoimmunity,  you should consider Tara's Sickness to Fitness Program.  Her Quick Start Guide will walk you through her AIP + Fitness healing approach in four steps, share her passion about how to return to health by including a suitable workout routine and encourage you to search for resources that resonate with you. Don't forget to enter the giveaway ( PDF ) below for a copy of Sickness to Fitness Quick Start Guide.

Good Luck!

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My 3 steps to overcoming IBD Flares, Product Review + Coupon Code

photo by Luisa Koehler

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The other day,  I was humbly reminded how IBD affects people of all ages and walks of life.  My friend's tween-age son has been struggling with Crohns for a few years,  in helping the family through confusing times,  I was motivated to sit down and write about healing my almost forgotten Ulcerative Colitis flares.  I am not trying to boast about my remission,  instead,  I wanted to emphasise even when the body has been dramatically affected by the chronic disease,  there is still hope in returning back to a state of health.  It is the body's main focus to repair and thrive. 

In this post,  I will share a few of my tips for overcoming IBD flares as Reduce Stress,  Sleep,  and Bowel Rest with Nourishment.  I hope some of these tips will resonate with fellow IBDers searching their way towards healthy bodies. 

Reduce stress   

Luckily,  by following a healing diet like Paleo Autoimmune Protocol ( AIP ),  I was already reducing some of the stress to my body from consuming inflammatory foods found in a Standard American Diet ( SAD).  However,  when it comes to lifestyle stress,  it was a bit more complicated.  Once I got a couple flares under my belt,  I could predict another looming around the corner by observing my elevated stress level.  Managing stress was one of the biggest hurdles against remission and now I make a conscious effort in putting Self Care on top of my to-do list to keep stress levels in check.  When I sensed my body become out of balance,  I reviewed my schedule to accommodate more down time.  Then,  I turned down unnecessary obligations and asked for help to maintain any essential duties as I focused on healing.  After all,  even as a caregiver,  what good am I to others when I was unwell.

Sleep

Most people assumes sleeping 8 hours is enough,  but when you are battling autoimmunity,  you will probably need more hours under the covers.  When I was in a flare,  I slept until my body told me to get up.  During my worst flare,  I could easily sleep 18 hrs and still be exhausted.  My days blended into nights,  but I listened to my body and sleep more.  Another way to rest beside being in bed was relaxing in an Epsom Salt bath.  At times,  I would alternate between the two to prevent bedsores and boredom.  Sometimes I found it hard to quiet the mind,  so I turned to meditation podcasts,  like Louise Hay, and Essential oils,  like lavender, to guide me into a more relaxed state.  To learn more about getting restful Sleep to support healing- check out Go to Bed by The Paleo Mom.

Bowel Rest with Nourishment

The idea of bowel rest came to me after my first preparation for colonoscopy,  instead of taking the recommended clear diet of sugary juices and Sports drinks,  I consumed my homemade bone broth, grass fed gelatin and coconut water.  To my surprise,  my flare symptoms subsided right after my scope.  I understood that as my digestion was given a break,  my body could focus on repairing my gut lining.  In regards to the duration of bowel rest,  I really had to listen to my body.  I also found it helpful to add fats,  like coconut oil,   in small tolerable increments to provide my body with extra  energy.  My bowel rest practice evolved as my body healed,  I was able to consume more variety of liquids.  This lead me to search for more easy to digest liquid nourishment options to fuel the body during this healing process.  While preparing bone broth is easy,  it can be time and energy consuming, especially when you are not well.  Grass Fed Collagen protein is still my favorite form of gut healing supplements to this day. Recently,  I was contacted by Primal Health and Nutrition regarding their unique Paleo and Autoimmune Protocol compliant line of products,  Paleo Perfection Protein.  Keeping my fellow IBDers in mind,  Paleo Perfection Protein may be a great option as a convenient periodic meal replacement or an easy to digest liquid nourishment in supporting bowel rest.  For those who are intolerant to common allergens,  Primal Health and Nutrition has made their product free of dairy, nuts, seeds, soy, corn and legume.  Comparing to the majority of protein supplements on the market,  Primal Health and Nutrition uses Grass Fed hydrolyzed beef ( aka. Collagen) as their protein source instead of whey.  With the addition of nutrient enhancing organic fruits and vegetable,  Paleo Perfection Protein offers a fuller body texture when comparing to other Collagens I have used before. Primal Health and Nutrition currently offers two flavours,  “Chocolate” Cherry Flavour,   which is made with carob instead of chocolate and a Natural flavour.  After testing their products,   I found the "Chocolate" Cherry Flavour a bit sweet ( with stevia) tasting for me.  By adding coconut milk/cream ( you may use any high-quality fat or your choice of tolerable “milk”),  I found the perfect balance in taste and richness in a cup I would gladly serve my children as a treat.  In fact, it was almost hard to believe this easy to make supplement is tasty,  guilt-free and AIP compliant.   Lastly,  I feel their prices are reasonable especially for the quality of the ingredients used. 

Although I still believe it is preferable to heal our bodies with real whole foods,  this product can provide a good alternative for a clean source of on-the-go protein supplement.  If you are on the AIP protocol,  I would suggest that you give this a go once you have gotten past the elimination phase and successfully re-introduced ingredients used in the product.

If you want to try Paleo Perfection Protein,  as my blog audience, you can save 20% off of the retail price.  Simply use coupon code "AFox"  to redeem your 20% off here ( Offer expires 12/31/2016 ).  

Below is how I made my taste testers ( aka. my kids) their cups of guilt free and nourishing hot "cocoa".  There was no surprise that they loved it. 

Makes 2 servings   Prep time 5 mins 

Ingredients

• 1 scoop Paleo Perfection Protein  - Natural
• 1 scoop Paleo Perfection Protein - Chocolate Cherry
• 1/2 c full-fat coconut milk
• 1 1/2 c hot water
• a sprinkle of pink Himalayan sea salt

Optional: 1 Tablespoon MCT oil

Instructions

Add all ingredients into a blender and blend at low speed until smooth. Be careful when handling hot liquids. Enjoy. 

Use Coupon code "AFox" for 20% off retail prices  ( Offer expires 12/31/2016 )

Redeemable at here

In conclusion,  it was bittersweet to sift through faded memories of Ulcerative Colitis flares,  I remember how terrible I felt at my rock bottom and all the times in between.  The pain,  weakness from undernourishment,  and fears of whether I would ever feel well again eventually subsided as I follow my trial and error routine of Reduce Stress,  Sleep and Bowel Rest with Nourishment.  My above-mentioned tips to overcoming IBD flares are only a few of countless out there.  They have worked well to further my healing when I focus on them.  I encourage every IBDer to get creative, be determined and continue to search for ways to heal your gut.  Remember, the body is designed to repair and thrive. 

Coconut Gelatin Squares

Coconut Gelatin Squares were one of my favourite sweet treats from childhood dim sum memories. It must have been the early sign of my love for anything coconut. 

You may still able to order this dish from push carts at old-school Chinese restaurants. No doubt this is a very simple treat to create so I don't know why it took me this long to make my own version of it? 

My adaptation is completely AIP/Paleo/ Keto/ LCHF compliant. I actually do not add any sweeteners in mine, which makes them more like fat bombs for Keto and LCHF folks. My recipe produces a pretty firm gelatin, if you prefer a softer mouth feel, you can try decreasing the gelatin by 1/2 t increment to find your happy place. 

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Makes 8  1" x1" squares      Prep time 5 mins      Set time 2 hour

Ingredients

• 4 oz. coconut milk ( I use AROY D in tetra pak)

• 4 oz hot, just off boil, water

• 4 tsp grass fed gelatin ( I use Great Lakes ) 

• 1 tsp maple syrup ( optional ) 

• 1/2  tsp vanilla extract

Instructions:

1. In a small bowl, pour in coconut milk,
2. Sprinkle gelatin over and let sit for 5 mins to expand and soften.  
3. Stir in hot water to dissolve gelatin. Stir in remaining ingredients. 
4. Pour mixture into silicone mold ( like this one )  and let set in fridge, about 1-2 hour
5. Loosen edges before popping out the squares to enjoy.