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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Ebook review: Spice Over 90 Paleo and AIP compliant recipes by Jo Romero

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Summer has been really busy. I finally carved out sometime to work on this exciting book review for SPICE over 90 Paleo and AIP compliant recipes by the lovely Jo Romero

It seems like a long time ago since I began my AIP journey, a little over 3 years, I have adapted well into this way of eating riding some ups and downs along the way but I rarely miss foods from the AVOID list anymore; however, there are still spices I wish I can reintroduce back into my cooking. As my gut healed, I was able to slowly reintroduce some spices but not enough to create one of my favorite belly warming dish - the Curry! So when I heard about this Paleo and AIP compliant book about SPICE Jo was working on, I was eagerly filled with anticipation. 

To begin, Jo starts out with the list and detail glossary of AIP Compliant Spices and Aromatics. I have to admit there are many ingredients on the list I haven't used before and now am looking forward to playing around with them soon.

Then she divided her book into the following sections of mouth watering recipes 

• Nibbles and Soups
• Main Meals
• Drinking Sweat Treats
• Sauces and Finishing Touches

Here comes the part I love the most

"The Formula for an AIP Curry" where she breaks down how to create your customized curry following four building blocks

Base  |  Sauce  |  Embellishing Spices  |  Topping

After drooling over the numerous beautifully shot delicious spicy dishes, I chose to make the Basic AIP Red Thai Curry Paste over chicken legs. Don't let the seemingly long list of ingredients intimate you, it is well worth it. The dish turned out so well that it even got a thumbs up from my husband who has Caribbean roots. Jo's AIP Red Thai Curry Paste offers a different kinds of heat, that is pleasantly fleeting instead of painfuling lingering past t's welcome, in comparison to traditional chilis. With just the right amount of kick, the dish is packed with complex aromatic flavors from the perfectly complimenting ingredients. 

I highly recommend this ebook to anyone, whether they are on AIP/ Paleo journey or not, to try as I have learned so much in how to combine spices and create fresh new taste to Spice up my cooking. 

You can order this Spicy addition to your cookbook library here

This pretty pink sauce is packed with a kick of flavors

Red Thai Curry Chicken leg I have missed for the past 3 years

A Simple Guide to the Paleo Autoimmune Protocol Book Review and GIVEAWAY

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Feeling overwhelmed with different styles of healing diets? If you have decided to commit to protect your most valuable lifelong investment, your health,  A Simple Guide to the Paleo Autoimmune Protocol by Eileen Laird can help you find a better understanding of how you can support your body's natural ability to heal through diet and lifestyle.

In this book review, I will share with you how this easy to read yet concise overview can benefit both beginning and experienced health advocates. This book can help beginners navigate through the seemingly complicated protocol and aid the more experienced in improving their established healing routine. No matter where you are on your healing journey, this guide can help you take better control of your health by embracing a healing lifestyle specifically regarding the Paleo Autoimmune Protocol.

Who is this book for?

Face it, Life is busy. If you have chronic health issues to deal with, making changes to heal your body and mind can be extra challenging. 

Enter Eileen's A Simple Guide to the Paleo Autoimmune Protocol to offer guidance for people looking to take control of their health and find alternative ways in heal.

For the beginners

This wonderful guide includes just enough details to help transition from the standard American diet, which is often filled with processed and inflammatory foods, to a nutrient dense whole foods healing diet without overwhelming the reader. In this book you will find useful step by steps, infographics like the food pyramid and grocery list to help transform your health.
It maybe obvious this book would be perfect for beginners but for someone who has already spend some time on the protocol, you can be reminded of how much you have achieved and feel a great sense of accomplishment. It is like a big pad on your back for taking health into your own hands.

How about for the experienced?

It maybe obvious this book would be perfect for beginners but for someone who has already spend some time on the protocol, you can be reminded of how much you have achieved and feel a great sense of accomplishment. It is like a big pad on your back for taking health into your own hands. 

Don't let the compact size of this book fool you

Eileen managed to pack all important details one needs to embark on the AIP journey in this book. The clean cover design also reflects sense of clarity inside the book. The welcoming cover leads you to a well written, easy and quick to read guide that is “small enough to carry around” with you for quick references when needed.

If you are familiar with Eileen's podcast Phoenix Helix, you will know the encouraging attitude she always delivery to her audience. Written in her signature positive tone as in her podcast, you will feel reassured and encouraged to take on this transition.

What I found most helpful in the book for my personal journey

Sometimes, we will feel like we are not in control with our environment when we are away from home especially traveling or when we are just faced with self doubt. I still find the following topics challenging and appreciate how Eileen touched upon them with tips on how to carry on even faced with uncertainty.

1. Eating at restaurants
2. Traveling on the AIP
3. Overcoming self sabotage

How has this book helped me?

This book came out just in time for my first Whole 30 with the AIP focus therefore giving me a good review of the AIP and helped me re-examine areas where I still need to tweak and improve upon. Having this book on my side, I am reminded of how much I have grown and changed since I started healing my body with food and lifestyle change. It has given me the confidence to continue finding the best supportive ways to manage symptoms and maintain optimal health with my chronic condition. 

Thank you always Eileen for sharing your knowledge, time and brimming passion towards healing!

---GIVEAWAY --- 

Here is how you can win a copy of this great book. 

One lucky winner will receive either
a hardcopy ( US winner ) or a PDF copy (international winner).  

Good Luck!

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Book Review: 28 days of Low FODMAP AIP by Christina Feindel

Low FODMAP AIP Sherpherd's Pie

This post contains affiliate links, which means that if you make a purchase through the product links, I’ll receive a small commission to support my time in reviewing the product, although this post is sponsored, all opinions are my own. 

When I first learned about the e-book 28 days of Low FODMAP AIP by Christina Feindel,  I was super excited that I am not alone eating off of this seemingly limited menu. For the past few months, I have been stumbling along the AIP ( autoimmune protocol ) path, looking for low FODMAP friendly recipes and it hasn't been easy. Like Christina says in the introduction of her book " As if no grains, legumes, dairy, eggs, nightshades, nuts, seeds, or alcohol wasn’t daunting enough, you’ve also decided to try eliminating FODMAPs from your autoimmune protocol diet. " I did feel like I was crazy trying to embark on a more limiting diet than AIP, but I started to feel the difference after only a few days eliminating the high FODMAP foods like garlic and onions out of my diet. So the low FODMAP journey here I come! 

Instead of only telling you how delicious the recipes are in this book ( that will come later) I want to outline what I have learned about how to enjoy AIP low FODMAP cooking. 

• Use new herbs, garlic greens might not be as easy to find but are worth the search, no garlic? no problem, use the greens
• Explore and combine more vegetables; parsnip can beat potato hands down, it is our new stable root vegetables in the house
• Plan your meals; improving time management means less stress and more satisfied taste buds and happy bellies.

The more I learn about tweaking my healing diet, the more I have to be open to trying new things in the kitchen. As much as I am pretty open to new cooking ideas, I have my comfort zone that is sometimes hard to break out of... who doesn't? In the book, Christina showed me how to uses herbs and spices that are compliant and compliments each other very well. 

The recipe I chose to try in the book is from the "One Pot Meal" section. Running a family is busy business and as much as I am all about starting my healing in the kitchen, it is nice not to be tied to it all the time. Christina talks about batch cooking and meal planning which are key factors in making a busy family run smoothly.

 Sherpherd's pies is a fond childhood dish of mine. This was my go to family meal but as my healing diet changed, more foods had to be eliminated. Glutens was easy to replace, I used tapioca starch instead of corn starch or flour to thicken the mix, then with AIP, I replaced Worcestershire sauce with Apple cider and balsamic vinegar, but when FODMAP came into the picture, I was starting to loose my enthusiasm moving forward with my cooking. After all, how can I make anything tasty without garlics and onions on top of the void of nightshades.

Enters Christina's 28 days of Low FODMAP AIP book.

In Christina's ebook, a wide variety of root vegetables like turnips, parsnips and taro are used to create interesting textures and flavours. Using the greens of garlic, leek, green onions and more herbs means there is no shortage in flavor in these truly flavourful dishes.

Now comes the part that I tell you how delicious the Sherpherd's pie turned out.

Before dinner, my son asked me whether this Sherpherd's pie was sweet or savory, "... is it a dinner or dessert?" I answered that it is savory, but by the time I was trying not to finish the whole pan at the dinner table, I realized this recipe created the effect of a dessert sweet pie. I think the magic comes from the carrots, parsnip and turnip combination. These root vegetables are naturally sweet and pair with my himalayan pink salt flavored grass fed ground beef from my favourite biodiverse farm, the result is almost addictive. I had to remind myself that I wasn't having an off rail ( food cheating ) moment when trying not to polish the whole pan. I was also pleasantly surprised that no thickener was used and the dish did not get soupy. The one thing about the recipe that confused me a little was the topping, I almost missed the part that the cooked turnips were to be food processed smooth and used as the top layer.

I wish I had found this book earlier when I started my FODMAP journey, but then I might not appreciate it as much. I probably would have taken for granted all the hard work Christina had done with organizing the shopping list and meal planning for 28 days. If you are interested in watching out for FODMAP foods to help heal your gut and rest of your body, I highly recommend this book. It will make your life easier. Here is the link for your copy of the ebook.

Virtual Book Tour - The Alternative Autoimmune Cookbook review

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One of my passion is healing with foods and nothing gets me more excited to find great resources to support my goal in life. I am so excited to be part of this book review tour. Thank you Angie from Alt-Ternative Autoimmune for inviting me on this Virtual Book Tour.

The night I received my e-book copy of Angie Alt's The Alternative Autoimmune Cookbook, I wish I had the hard copy in my hot little hands being the cookbook geek I am

Graphically speaking - the layout is clean simple with a cheerful color scheme.

I find it easy to read and welcoming. If there is such a thing as a graphic novel cookbook, this is pretty close to it.

Almost all cookbooks about healing foods start with the elimination phase, Angie follows up with a clear Reintroduction instructions, which can be the scary part of a new diet.  Angie breaks it down to easy to understand and follow steps. I am sure her Food reaction checklist will help a lot of people take the guessing out of, was it the food? dye offs? my imagination?

If you are still confused about the reactions, the Food Journal page will help you track your progress and make it more clear what could be the culprit to a reaction. My food journal has been one of my greatest healing tool.

I caught on to Angie's smart and sneaky intention where she inserted articles, like the emotional aspects of Autoimmunity, in between sections of beautifully photographed dishes and recipes.  Each recipe is labeled with which stage or phase they belong to. Just when you are thinking hard about " can I do this?" you are wowed and encouraged by more mouth watering AIP friendly recipes.

Yes you can.

The Butt manifesto is hilarious and addresses body image in a light and fun way.

There are so many recipes I want to try but the one I went with is the Homey Beef Stew. This recipe is in her Stage 1 category but easily fits into the Elimination phase by removing the black pepper.

I was excited to use my organic rainbow carrots and grass fed beef stew cut in this dish to make it even more colorful.

The only thing was my slow cooker was already in use, making a big pot of bone broth. I didn't feel like taking out my other ( yes, I have two) slow cooker, so I pulled out my vacuum pot to give it a try.
Angie's usage of a carrot and beets puree along with tapioca starch makes a the best, thick and hearty AIP gravy. She also mixes two kinds of vinegar to create a flavorful tartness and can trick anyone into believing there was tomato paste in the stew.

I highly recommend this book to anyone looking for a guiding hand towards healing with food. If you would like to get a copy of this awesome Alternative Autoimmune Cookbook, here is the link for the e-book and the hardcopy.

Thanks for reading and Happy Healing in the Kitchen with the Alternative Autoimmune Cookbook