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What is oil of oregano?

Oil of oregano is an essential oil that is derived from the leaves of the oregano plant. It has been used for centuries for its medicinal and nutritional properties, and is becoming increasingly popular as a natural remedy for a wide range of health conditions.

Medicinal benefits of Oil of Oregano

Oil of oregano has powerful antibacterial, antifungal, antiviral and anti-inflammatory properties. This making it an effective, natural treatment for a wide range of health conditions. The use of Oil of Oregano encompasses many ailments from respiratory infections, skin infections, digestive issues, and even autoimmune disorders.

A study published in the journal “Phytomedicine” in 2000 investigated the effects of oregano essential oil on gastrointestinal disorders. Researchers found that oregano oil exhibited significant antimicrobial activity against a variety of pathogens. Many of which are unique to the digestive tract, including Escherichia coli, Salmonella enteritidis, and Helicobacter pylori. Upon investigation into the study, it’s been shown that oregano oil also posesses anti-inflammatory properties. This alone may help alleviate symptoms of digestive disorders such as inflammatory bowel disease (IBD) and IBS.

Another study published in the “Journal of Medicinal Food” in 2009 evaluated effectiveness of oregano essential oil in treating parasitic infections of the gastrointestinal tract. Researchers found that oregano oil demonstrated potent antiparasitic activity against common gastrointestinal parasites, including Giardia lamblia and Blastocystis hominis. These findings suggest that oregano oil may be beneficial for individuals suffering from parasitic infections that affect digestive health.

Overall, these findings provide evidence to support use of oil of oregano to improve digestive healthy, naturally. Consult with your medical professional about the use of this product, and if it will benefit your personal health.

How to take Oil of Oregano Medicinally:

There are several ways to get the Benefits of Oil of Oregano medicinally, including:

Topical: A common use of Oil of oregano is by applying it topically to the skin. This is to treat skin infections and other skin conditions. This is useful for fungal infections, or other skin treatments. Use oil of oregano topically by diluting with a carrier oil such as coconut or almond oil.

Oral ingestion: The most common use of oil of oregano, is to take it orally, to treat digestive issues and other internal health conditions. The easiest form to consume this is in capsules, and I personally recommend Gaia Herbs.

Personally, I do not recommend tasting oil of oregano straight up. It’s your body and your tastebuds! *wink* As someone with a history of digestive ailments, I have made it an essential item in my herbal apothecary! Have you used it before? What was your experience?

Disclaimer:
Lastly, note that I am not a doctor. The information presented in this article is for informational purposes only. If you are considering using oil of oregano as a natural remedy, consult with a healthcare professional. That way you may determine if it is safe and appropriate for your individual needs.

The post Benefits of Oil of Oregano – Medicinal & Nutritional appeared first on Chaos & Wellness.

This grain-free paleo mushroom chicken is just a whole food-product makeover of the “traditional” mushroom chicken you may find in Chinese restaurants. It’s soy-free, nut-free, corn-free, gluten-free, sesame-free, dairy-free– look, it’s allergy-friendly. Dig in.

I will forever lament the loss of American-Chinese food in my diet. There’s nothing like it. And being gluten-free alone, does it. Sure, there are some gluten-free options, but they’re never the same.

Part of the frustration of going without a lot of foods, is that when there ARE substitutes for them, they’re all SpeCiaL GouRmeT versions of the food.

I don’t want SpeCiaL GouRmeT versions, I simply want versions of the food I can actually eat. I don’t need it elevated– it was already special! I’m not craving a NEW version of what I want, I’m craving the same dish.

That’s what I’ve done here with this paleo mushroom chicken. This isn’t special, or elevated or gourmet. Plus. I specifically developed this recipe to mimic the flavors of a real stir fry made in a wok that is hotter than we can even get at home. Here’s how I get the restaurant stir fry flavor at home:

Homemade Stir Fry Tips

1. Marinate your protein. That’s what they do. All you need is a little soy sauce or coconut aminos. If you have time, give it 30 minutes. 15 will suffice in a pinch!
2. Cut your ingredients in similar sizes, so they cook at similar speeds.
3. GET THAT PAN SCREAMING HOT. I MEAN IT. Our home kitchens cannot reach the temperatures that can be achieved by restaurant equipment. I replicate this at home with high temperature searing, and searing things off in batches if I must.
4. Cook in batches if you must. I am mostly placing this here to reiterate, GET THAT PAN SCREAMING HOT.
5. Sear the meat first, then add vegetables in the order of how long they will take to cook. So you don’t end up with overcooked vegetables.
6. Add stir fry sauce when your vegetables are just about done cooking.

Are you ready to make Paleo Mushroom Chicken?

Alright. Let’s go. And if you like this, check out my grain-free orange chicken recipe, too! And share it with me on social media!

Print

Grain-Free / Paleo Mushroom Chicken

Course Main Course

Cuisine Asian-Inspired, Chinese

Keyword autoimmune paleo, chicken recipes, gluten free, grain-free, low carb, paleo, whole30

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Servings 6

Calories 316kcal

Ingredients

• Chicken
• 1.5-2 lbs chicken thighs 1/2 inch cubes
• 2 tbsp coconut aminos
• Stir Fry Ingredients
• 2-3 tbsp avocado oil or other neutral oil
• 1 tbsp ginger finely chopped
• 3-4 cloves of garlic finely chopped
• 1 medium zucchini or one cup, medium diced
• 1 small yellow onion medium diced
• 1/2 # button mushrooms halved
• Stir Fry Sauce
• 1/4 c coconut aminos May sub soy sauce, but add 2 tbsp sugar and omit salt
• 1/2 tsp salt kosher or sea salt
• 1 tbsp black pepper omit if #AIP
• 1 1/2 cups chicken broth
• 1 tbsp arrowroot powder may substitute corn starch

Instructions

• Mix cubed chicken thighs with 2 tbsp coconut aminos and set aside.
• Preheat a large skillet or wok, over medium-high heat
• Whisk together sauce ingredients and set aside.
• Add oil to your pre-heated pan. Add prepared chicken thighs and cook until chicken begins to brown slightly.
• Add in ginger, garlic, onion and cook while stirring quickly for 1 minute.
• Add in zucchini and mushrooms and stir quickly until vegetables are almost cooked through, ~3 minutes.
• Pour in sauce ingredients, and allow to come to a boil while stirring. Once sauce thickens, remove from heat.
• Serve with rice, cauliflower rice, or just eat straight up.

Nutrition

Calories: 316kcal | Carbohydrates: 6g | Protein: 19g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 112mg | Sodium: 838mg | Potassium: 261mg | Fiber: 0.3g | Sugar: 0.3g | Vitamin A: 95IU | Vitamin C: 0.1mg | Calcium: 17mg | Iron: 1mg

The post Mushroom Chicken appeared first on Chaos & Wellness.

Oddly, I got very good at creating flavors I missed, when I had no choice but to go through the autoimmune paleo protocol. I’ve always been a cook and a foodie, and I had to change my entire approach to feeding myself to achieve success in autoimmune recovery. To read more about my story of recovery, check out my blog about it right here.

In the process of recovering, I really missed “normal” food. I’ve been gluten-free for much longer, which puts a damper in things. However, since most Chinese restaurants cook with soy, corn, and gluten, there was no way it could have fit within my intolerances.

I just wanted to feel a little “normalcy,” even just a little bit. I thought I would try to re-create some of my cherished favorites, that are now a distant memory. I cannot necessarily attest that this is just like thee orange chicken (), as I have not had it in at least a decade. However, I can say that this is delicious, and worth making. Even if you’re just making the sauce.

Notes on Paleo Orange Chicken Recipe

This recipe is paleo-friendly, autoimmune paleo friendly, grain-free, gluten-free, soy-free, corn-free, could be adapted to be nut-free and nightshade-free. It’s naturally dairy-free. Also, it’s really delicious.

I prefer to use boneless, skinless chicken thighs. You can use chicken breast. Adaptations are absolutely fine.

You can substitute cornstarch for the arrowroot, and vice versa. (ETA, 1/12/2024)However note that doing so will make it NOT grain-free.

I bake it, because I can use parchment and thus it minimizes clean up. You may cook this chicken a variety of ways. You may even just marinate it in ginger and soy sauce and stir fry it with some orange sauce. This recipe isn’t a law. Don’t be afraid to take liberties! Just make sure to tell me on social media, because I may want to try it!

Print

Grain-Free Orange Chicken

A healthy-esque take on the American-Chinese classic, without gluten, grains, soy, and easily adaptable to the autoimmune paleo protocol.

Course Main Course

Cuisine American, Asian-Inspired, Chinese

Keyword autoimmune paleo, chicken, chicken recipes, grain-free, paleo

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 6

Calories 706kcal

Ingredients

Orange Sauce:

• 2 c orange juice without pulp
• ¼ c coconut aminos
• ¾ c apple cider vinegar
• ⅓ c honey
• 2 tsp ginger grated
• Zest of one large orange optional
• 2 tbsp arrowroot mixed with 1 tbsp coldwater
• Pinch of salt
• 2-3 tsp crushed red pepper or more! Omit for AIP!

Chicken:

• 2 lbs chicken thighs cut into 1-inch pieces
• 1 c arrowroot starch
• 1 c almond flour for AIP, substitute coconut flour
• 1 1/2 tsp fine sea salt
• 1.5 tsp onion powder
• 1/4 C avocado oil

Instructions

Pre-heat oven to 400ºF.

• Mix together arrowroot, almond/coconut flour, sea salt, and onion powder together in a bowl. Coat thoroughly, pat off excess, and set aside.
• Once all chicken is breaded, pour in avocado oil and toss to coat.
• Place chicken onto a sheet pan prepared with parchment paper, and bake for 25-30 minutes.

While that’s baking, get your orange sauce started!

• Pour orange juice into a 1-2 quart sauce pan and reduce juice volume by half, over medium heat.
• Add in coconut aminos, apple cider vinegar, zest, ginger, salt, and crushed red pepper if using.
• Raise heat to medium-high, and bring to a boil. Pour in arrowroot slurry, and whisk well.
• Bring heat down to low, and thickened. Remove from heat.

When the chicken is ready, pour it into the sauce immediately. Turn to coat. Serve with cauliflower rice, rice, and garnishes such as crushed red pepper or green onions!

Nutrition

Calories: 706kcal | Carbohydrates: 50g | Protein: 29g | Fat: 44g | Saturated Fat: 9g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 148mg | Sodium: 928mg | Potassium: 517mg | Fiber: 3g | Sugar: 23g | Vitamin A: 283IU | Vitamin C: 42mg | Calcium: 75mg | Iron: 2mg

The post Orange Chicken appeared first on Chaos & Wellness.

When I had to do the Autoimmune Paleo diet– BOY was I lost. Lucky I found the protocol, but I hemmed and hawed on actually starting it. Then one day- BOOM! My body forced me into it, thus starting my autoimmune recovery mission.

As a foodie, this felt like a death sentence. I promise you it’s not! It doesn’t have to be! Eventually I started working my way around the kitchen, using skills I had picked up along the way to create amazing dishes that still satisfy me, even though I do not have to adhere to such a stringent protocol.

I make this soup every single Autumn/Winter now, when I need a comforting bowl of something delicious to sooth the day’s ills and nourish myself completely.

Paris Hilton Iconic Nonstick Pots and Pans Set, Multi-layer Nonstick Coating, Matching Lids With Gold Handles, Made without PFOA

Ingredients in Nightshade-Free Potato Soup

Cauliflower – his is the foundation of the soup. Cauliflower becomes creamy and delicious when blended into a soup. In fact, you could skip every step after the blending, and you’d still have a delicious soup.

Bone Broth – I love Kettle & Fire if I do not have scratch-made bone broth on hand. You could really use any broth you’d like, but I love the body chicken bone both provides to this soup.

Coconut Milk – This is my replacement for heavy cream. You may use half & half, if you’d like. While that may not be on the AIP protocol, you may certainly take liberties when you’re adapting to your normal diet.

Nutritional Yeast – This is a staple in the dairy-free kitchen. If you’re unfamiliar, this is a way to include a cheese-like bite to any dish, and adds flavor and body to this soup. Plus, this stuff has incredible health benefits, including a hefty dose of b-vitamins. I like Bragg Nutritional Yeast, but you may use your favorite brand.

• Check out my blog about Nutritional Yeast here!

White Sweet Potato – I had not had any reason to eat beyond the “regular” orange sweet potatoes we have. You’ll find that this is a starchier potato, that tastes a bit more like a regular potato.

Arrowroot Starch – I use this 1:1 as a replacement for corn starch in paleo and AIP recipes. Weird note on this one, but sometimes you will see it sold in the spice aisle. Do not buy this one, the pricing is exorbitant. Buy yourself a bag of Bob’s Red Mill Arrowroot if you need a quantity of arrowroot.

Thick Cut Bacon – You may use your discretion here. I like thick cut. You may also cook up a whole lot more bacon and get loads of bacon in every bite. It’s all up to you.

Print

Loaded Fauxtato Soup

Course Main Course, Soup

Cuisine American

Keyword autoimmune paleo, bacon

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Servings 6

Calories 475kcal

Equipment

• 1 5 qt dutch oven
• 1 Sauté Pan

Ingredients

Soup

• 10 cups cauliflower chopped into 1-2 inch pieces (~ 2 small heads)
• 1 quart bone broth
• 1 medium yellow onion chopped
• 8 cloves garlic whole
• 1- 13.5 oz can coconut milk
• 2 tbsp nutritional yeast
• 4 tsp kosher salt or to taste
• 4 cups of white sweet potato medium dice
• 2 tsp arrowroot starch mixed with 3 tsp cold water

Garnishes

• 6 strips thick cut bacon chopped into ½ in pieces
• 1 bunch of green onions sliced

Instructions

• In a large pot, place cauliflower, onion, garlic, and bone broth and bring to a boil over medium high heat, and cook until cauliflower is tender.
• While this boils, you can cook your bacon in a separate pan until crispy. Drain and set aside.
• Once your cauliflower is tender, remove from heat. You can purée with an immersion blender. As you blend, gradually pour in the coconut milk, so that it emulsifies into the soup.
• Add in your chopped white sweet potato, salt, and nutritional yeast. Simmer over medium heat until potatoes are tender to the bite.
• Pour in your arrowroot starch mixture and stir well, and cook for one more minute. Serve hot, topped with green onions and reserved bacon.

Notes

*You may substitute heavy cream, if tolerated.

**If you can tolerate dairy, go ahead and leave out the nutritional yeast and add cheese at the end.

***If you do not have an immersion blender, you may do this in 2-4 parts in a regular blender. Just divide up the coconut milk throughout your blending sessions so that it emulsifies through the whole batch

Nutrition

Calories: 475kcal | Carbohydrates: 36g | Protein: 18g | Fat: 31g | Saturated Fat: 19g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.05g | Cholesterol: 24mg | Sodium: 1959mg | Potassium: 1142mg | Fiber: 9g | Sugar: 10g | Vitamin A: 12593IU | Vitamin C: 87mg | Calcium: 89mg | Iron: 3mg

The post Loaded Fauxtato Soup – Nightshade-Free appeared first on Chaos & Wellness.

This product may sound a little disgusting, and it looks a little… humble? In any case, it doesn’t sound as appealing but there are a lot of benefits to including this in your diet, whether you’re dairy-free or not.

This post contains affiliate links.

1) Nutritional Yeast Flavor – Culinary Use

We prize nutritional yeast for its rich umami flavor, often described as cheesy or nutty. This makes it a versatile addition to a lot of dishes including soups, gravies, and snacks.

Many people discover it first, sprinkled over popcorn for a cheesy snack! Sometimes I like to sprinkle it over buttered toast.

2) Nutritional Yeast Benefits – Health

First and foremost, nutritional yeast is a fantastic source of B-vitamins, including B12, which is crucial for energy production and a healthy nervous system. If you’re following a vegetarian or vegan diet, getting enough B12 can be a challenge, making nutritional yeast a valuable addition to your meals.

But it’s not just about B-vitamins—nutritional yeast is also a complete protein, providing all nine essential amino acids your body can’t produce on its own. This makes it an excellent protein source for those looking to maintain or build muscle, whether you’re a fitness enthusiast or simply aiming to incorporate more plant-based options into your diet.

Beyond its nutritional profile, nutritional yeast also contains beta-glucans, a type of soluble fiber that supports a healthy immune system and may help regulate blood sugar levels. So, not only does it taste great, but it’s working behind the scenes to keep you feeling your best.

A Paleo Pantry Essential

Many people use nutritional yeast to pack in some flavor, along with a huge punch of nutrition. This humble but mighty ingredient serves as a plant-based protein source, provides a boost of essential vitamins, and is an essential ingredient in many homemade vegan cheeses, cheese sauces, and more!

So go ahead, give it a try! It may take some getting used to, but once you integrate this paleo pantry essential into your cooking, you won’t want to be without!

This item and other Paleo Pantry essentials are on my Amazon Storefront! Shop now, and stock up to keep healthy ingredients at your fingertips.

The post Nutritional Yeast Benefits – Health and Cooking appeared first on Chaos & Wellness.

RIGHT?

TW: Disordered Eating, Food Intolerances, Chronic Illness

Wrong. Boy, was I wrong. I felt misled when my doctor diagnosed me with compassion in his eyes, provided me a prescription and said, “Go gluten-free. Lose weight. I hear coconut oil coffee works.”

That was what I was left with when I was diagnosed with an illness that quite literally has changed my life.

Anyone who has an autoimmune disease or otherwise knows exactly what this feels like. It felt minimized, but somehow at that moment, I was convinced that it was enough to continue my life. I had already given up gluten, so now I have to take these pills and I’m okay right?

Wrong. Wrong again. Chronic illness is exactly that; chronic. The best you’re going to get, in many cases, is that you’ll be managing your disease for the rest of your life. And that’s okay!

Life is still worth living.

This is an outline simply serving to outline HOW I did it, and is not meant as a substitute for medical advice. I am a non-medical professional, and this is what worked for me. My hope is to give you an idea of how much work regaining health actually takes so you won’t feel lost in the midst of your diet, and ultimately give up.

Life doesn’t have to be that way.

What I’ve Accomplished Since Diagnosis

When my body was at peak attack, I was 80+lbs heavier, with an array of vitamin deficiencies, forgetful, skin full of acne and eczema, hair was frizzy and impossible to work with. Over the course of a decade, I faced many ups and downs to achieve 80+lbs lost, improved cognitive function, improved energy levels, I eliminated my eczema, hair is back to full & shiny, my skin is healed, my muscles are toning, and I am now able to eat things my body previously couldn’t handle.

I hesitate to do Before/After shots of my body (one of my most irrational fears is to end up on a site trying to sell diet pills) so I’ll just leave it as, “you had to be there”.

These kind of results often lead someone to ask, “how did you do it?!” I get it all the time from people who haven’t seen me in awhile, or maybe they met me at my worst.

Recovery Takes Work

I share a very basic “I watched my diet and exercised,” which is just a fraction of why I got better. Still, it is always met with dismay. As if I had pulled off something miraculous. I also put in time to make my doctor appointments, scrutinize every single thing I ate, and avoided ALL foods that triggered my symptoms.

Yes, food can trigger symptoms.

Look, this isn’t a typical weight loss story. Even if it is, the words “diet change” are going to be the largest part of it, I am sorry (not sorry, actually) to say.

The greatest lessons I took from recovery are

1) to never, ever give up

2) it’s going to take a lot longer than you think, and

3) you much reconcile what it takes to keep your body from working against you in the process of recovery.

For me, it took an egregiously strict and aggressive diet and a whole lot of time. I was desperate, so I was willing to try anything. And that included trying to “have patience and trust the process”.

If you’re not willing to put in the time to heal, you can tune out right now.

Your autoimmune disease will not improve within a week.

I’m going to repeat that.

Your autoimmune disease will not improve within a week. Not even a month. Possibly not even a year.

If remission/improvement is possible for your specific condition, you must be realistic. You may see measurable improvements within a week, maybe even a month, and definitely within a year. Even then, it still must be maintained.

I won’t even say I am “healed” but I have managed to improve my health and general functionality. I still have Hashimoto’s disease, so I still see my doctor regularly, take my prescribed medication. Also, I still manage my health with a very clean diet and a healthy exercise routine.

Falling Flat & Finding the Root Cause

One of my takeaways was that, our conventional healthcare system is not interested in curing autoimmune disease, or even autoimmune recovery. They don’t do much to help with management or allowing the body a chance to heal itself. I didn’t see any progress until I began to see a naturopathic medical doctor.

She taught me a lot, but I don’t think I was quite grasping that not ONLY did I need to change, but I needed to change for… ever.

And some of that change was inspired by swallowing those hard-to-swallow pills.

Unfortunately, healing for me came from extremely strict dieting, and reverse engineering my digestive system with various PubMed studies.

Well… All that and a never-ending supply of hope. Through trial and error, I addressed multiple issues with my digestive system and vitamin deficiencies, which I am still working on optimizing today.

Sure enough, the more I listened to my practitioners, the better I felt. As we addressed each of my symptoms one-by-one, my naturopathic medical doctor (NMD) told me this: disease is like an onion. Each layer we pull back may reveal another layer that the previous symptom was simply masking.

That statement alone helped give me much more faith in the process of healing, as I battled ailment after ailment.

Healing Came from Rock Bottom

Everyone has their breaking point, and I most certainly hit mine. In late 2017, my body fully broke down. Even if I ate only paleo foods, my migraines would flare, my digestive system malfunctioned, and I could not stop gaining weight. Lab tests indicated my Hashimoto’s was completely out of control. I couldn’t do anything, even if I wanted to do something. ANYthing. Nor was I able to perform as a mother, an employee– nothing.

I could barely even go to the grocery store without needing a nap afterwards.

At this point, I had heard of the autoimmune paleo (AIP) diet. I just couldn’t pull the trigger. Being so stubborn, I refused to believe I had to be that strict to finally find some peace from the symptoms. I didn’t believe in autoimmune recovery, nor did I even think it was possible to feel better.

After realizing that even my strict paleo diet wasn’t enough to begin the process of feeling better, I went on the autoimmune paleo protocol. Nothing I was doing at this stage was getting me upright at this stage. I followed the protocol as closely as my energy was able to allow.

How I Transitioned to the AIP Protocol

There was no weaning process. The only gradual decrease I made was spices. For the first few weeks, my body was so exhausted and broken. All I could muster were the foundational elements of the autoimmune paleo diet. I ate a lot of plantain chips, sweet potatoes, pre-cooked meats I got at the grocery store (the only not AIP ingredient was maybe black pepper), and quick salads drizzled with vinegar and oil.

I noticed my migraines were tapering off. After about a week, I stopped popping NSAIDs like candy.

By the end of the month, I had more energy. Eventually I was able to adopt to full blown protocol, to boot! I spent 6 months on a strict AIP protocol. I was a little bit terrified but hopeful that I’d be able to re-introduce some foods into my diet, but came up short.

A critical component of autoimmune recovery is figuring out which foods trigger your symptoms.

I ended up finding that I was reacting to 15+ foods. In some instances, even just a *tiny* amount of the offending ingredient was enough to set off a flare to last a week. Removing the foods improved my quality of life in ways I cannot describe! However, in many ways, it simply made my life journey more difficult, as this is not a diet that is meant to be a lifestyle. It’s meant to be temporary.

However, I found that my body was SO reactive to foods, I had to stay on a similar protocol for entirely too long before I figured out the disarray my gut health was truly experiencing.

The autoimmune paleo diet became a cornerstone in my healing process. It was a tool I used to aid additional therapies to bring my body to a state of equilibrium, eventually healing my gut. The routine has changed over the years, but I am happy to provide a list of my supplement routine.

My Gut Healing Supplement Routine:

• Minimize eating in the evenings/try to allow food to digest for at least 2 hours before bed.
• Take a quality probiotic nightly before bed, with a wide variety of strains.
• Take a digestive enzyme (with HCL as an ingredient) with every meal (I only needed to do this for about a month or two).
• Daily Vitamin B-complex + Vitamin C
• Colostrum DAILY. This is an actual superfood, I highly recommend it even if you cannot consume dairy. I could NOT tolerate dairy, and I take it daily. Now I can. I refuse to go without it, I make everyone I love take it. If you love yourself, you should take it, too. My referral link is below

Get 15% off ARMRA Colostrum

Healing My Relationship With Food

Since food can be an autoimmune trigger, I unfortunately *had* to take an all or nothing approach. Even small amounts would put me out of commission. I did not expect that disordered eating would be both the Cost AND the Key of regaining health. Please note, I am NOT implying one needs to eat in a disordered way to thrive. I am attempting to illustrate that being fearful of the reactions food created a deep aversion to them in my mind.

Ostensibly, that is not a healthy or sustainable way to live life.

Stringent Rules Become Ingrained

After 5 years of restricted eating, I was left with a crippling fear of eating those foods. This damaged my entire relationship with food.

Now, I cringe every single time I hear about the symptoms of orthorexia.

Without having the disorder, this is what I experienced: I meticulously read labels. I don’t allow even a drop of offending food into my diet; I was inflexible. I had 15+ foods I couldn’t enjoy without measurable reactions, and cutting out grains kept me feeling my best.

Now, I do not consider myself orthorexic. I want that to be clear. However, my behaviors had become obsessive and I was concerned with the developing behaviors. While I was focused on autoimmune recovery, I became so fearful of foods, and my subsequent reaction to them. Even trying to introduce them again was enough to bind me with anxiety.

Now, I have managed to take an approach that actually improved the state of my gut health. I was able to begin re-introducing foods after a few years of work, though I’ve seen the most progress over the last year or so. It probably would have been sooner, if I knew more about gut health earlier.

I have been able to add a lot back into my diet, as of today. There is still a long list of items that haunt me. It’s a work-in-progress, but it’s something I am working on bit by bit.

Finding Balance in Autoimmune Recovery

Autoimmune disease often feels like an attempt to navigate laser tripwires. As someone progressing in their healing journey, I find that there are struggles that are fairly unique. It’s been a struggle to take a more pragmatic approach to my health simply due to the rigid life I felt forced to live. It was either I changed my diet, or face a lower quality of life.

I believe I am nearing the end of my autoimmune recovery journey. Be that as it may, I’d be remiss to forget the trials experienced along the way to stability.

My long health journey had me digging through PubMed research to find answers. I continued learning about nutrition, food intolerances, and my health condition. My journey included hours of work and misery, but feeling better made all the work worth it.

The road to autoimmune recovery is not impossible, but it is met with tollbooths and trolls along the way. Now, I have a second chance to maintain my health. I can optimize it, and grow my life in the ways I see fit. That’s blessing enough.

So How Did I Do It?

Long years of work and diligence, finding the cause of my symptoms, and completely and utterly refusing to accept non-answers from my medical team.

And that’s it. That is the answer to how I did “it”.

As a non-medical professional… I simply cannot account for what may be impacting your body. It’s a process one can be guided through. However, I fear the answer is not as simple as sending me a DM and me giving you a workable answer. Becoming your own advocate is critical in times like these.

You will experience hiccups, in healing. Autoimmune recovery is daunting.

Healing is not linear, and takes time. I stay afloat with several philosophies in my 7 Wellness Tips blog.

There is no one-size fits all approach.

There is bio-individuality. And that’s it.

I’m happy to answer questions along the way, but the above is why I am unable to give you advice specific to your condition. And I hope that you understand.

The post A Lesson in Autoimmune Recovery – How I Did It appeared first on Chaos & Wellness.

Bruh. You want this paleo bacon recipe.

Look. I’m going to be real with you. I don’t have a lot to say about this recipe. It’s delicious. I invented it when I was craving ‘Million Dollar Bacon’ from First Watch. It turns out that this whole food version of their brand of indulgent bacon isn’t as sinful after all!

Realistically, I do have to write at least something about this paleo bacon recipe so that the SEO and copyright gods shine their light upon me. Here are some thoughts about the cooking process:

1. You can make the bacon as crispy as you’d like! You can simply control this by how long you bake the bacon for the initial 15 minute bake, e.g., If you’d like crispier bacon, add 5-6 minutes. If you prefer bacon that’s a little more limp, it may not get as caramelized, but you can reduce the initial bake time by 3-5 minutes.
2. If you’re on an AIP protocol, stick to the recipe as written without the optional ingredients and ensure you have a brand of compliant bacon.
3. Parchment paper is a must. You’re working with sugar, and this will stick to your pan or foil extremely well.
4. BE WARY, of sugar dripping when you transfer the bacon to a plate. Cooked sugar is never fun to get on your skin.

Ingredients in Candied Bacon

Bacon – duh! I prefer to get a thicker cut of bacon. Those are the instances where I may use a little more sugar simply because the bacon is bigger. Use your best judgement to not overinundate your bacon with sugar.

Coconut Sugar – …be that as it may, adding extra coconut sugar to this recipe is dangerous. I only say this because it just gets more delicious.

Chives – I think these are essential. Remember, the wispy, skinny herbs are chives. The thick green onions with roots are green/spring onions. Both are delicious, but chives are more delicate.

Crushed Red Pepper – Not an AIP ingredient, but a delicious addition. Aleppo pepper is even better!

Cracked Black Pepper – Not an AIP ingredient, but a delicious addition.

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Candied Bacon

This is the paleo bacon recipe that will have people questioning whether or not you're actually on a diet. This candied bacon recipe is decadent, delicious, indulgent and it's AIP and Paleo compliant!

Course Breakfast

Cuisine American

Keyword autoimmune paleo, bacon, breakfast, gluten free, low carb, paleo

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Calories 327kcal

Ingredients

• 8 strips Bacon thick cut is best, but any will do!
• 6-8 tsp Coconut Sugar
• 3 tbsp chopped Chives
• Optional:
• 2 tsp cracked black pepper
• 1 tsp crushed red pepper

Instructions

• Pre-heat oven to 375ºF/190ºC
• Lay bacon out flat in a sheet pan prepared with parchment paper. Place into oven and baked for 15 minutes.
• Remove bacon from the oven, and sprinkle ½-1 tsp of coconut sugar on each strip of bacon.
• Return to the oven for 5 more minutes, or until sugar is melted.
• Transfer bacon to a plate and garnish with chives. Add cracked black pepper and crushed red pepper, if using, and serve!

Nutrition

Calories: 327kcal | Carbohydrates: 8g | Protein: 9g | Fat: 29g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 48mg | Sodium: 497mg | Potassium: 188mg | Fiber: 1g | Sugar: 4g | Vitamin A: 285IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg

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Thai-inspired, NOT Thai food.

I am ostensibly not Thai, and my primary experience with the cuisine is indulging in savory curries, stir fried noodles, and various apps one could find in Thai restaurants. However, I can say that for the culinary restricted, many of the flavors of Thai (and all Asian cuisines) are fairly inaccessible.

No gluten, no corn – no fun. Yes, but if you could at least enjoy similar flavors, perhaps you wouldn’t think that way! Perhaps you will find joy in food again, instead of lamenting the loss of foods that are no longer in your dietary wheelhouse. At least, one could hope. I thought this Paleo Chicken Meatballs Recipe would simply be more fun with meatballs vs. slices of chicken, and my family seems to agree!

Part of accepting dietary restrictions is eliminating emotional attachments to food. It may seem like a silly to some… It sounds a bit ridiculous to be attached to food, doesn’t it? If being faced with giving up your favorite foods causes you to emotionally wonder how you will live, then you may want to reconsider your relationship with food.

Sometimes, we do not have to give up foods we hold dear. Sometimes we’re lucky. I created this recipe to adapt to an autoimmune paleo protocol, as a play on Tom Kha Gai. Over the years have reworked it to be adaptable no matter what my diet may be at that point in time. While I may not consider it Thai food, it certainly scratches the itch and appeases the cravings when one must go without.

Paleo Chicken Meatballs Recipe in Lemongrass-Coconut Broth Ingredients

Avocado Oil – This is a paleo-friendly and Whole30-friendly oil, that has a high smokepoint. In this recipe, this is used to sear the meatballs for extra flavor.

Ground Chicken – Any ground meat could work in this recipe, but I always use chicken.

Tapioca Starch or Arrowroot Starch – This is used to help bind the meatballs, and keep them sturdy through the cooking process.

Coconut Aminos – This is a pantry essential for paleo or autoimmune paleo cooking.

Lemongrass – This is an incredibly fragrant herb, used frequently in Southeast Asian cuisines. If you buy this at an Asian market, you will usually find full stalks. You can also simply buy it in the fresh herbs section of the produce department.

Ginger – I always have this on stand-by in any of my Asian-inspired dishes. It simply won’t taste right without it. Since this is a play on Tom Kha Gai soup, galangal may also be substituted!

Lime Leaves – We don’t use the K-word around these parts, but you may find them labeled as such. I will not publish it here, because the origin of the word came from a racial epithet. If you are unable to find these leaves, large strips of lime zest makes an effective substitute.

Coconut Cream – You may also use a good quality coconut milk. It won’t be nearly as creamy, but it will be just as delicious!

Time Saving Cooking Tips & Recipe Notes

Buy pre-processed vegetables – This recipe comes together far more quickly than you may expect. Especially when you purchase pre-cut bok choy/green vegetables or shredded carrots. Sometimes I use a mix of vegetables like broccoli, carrots, and snap peas.

Unable to find Lime Leaves? Large strips of lime zest makes an effective substitute.

If you wish to add some spice – serving this with chili oil or sriracha changes the flavor dramatically.

Serving to your family? Make your paleo diet easier on them by simply cooking a pot of rice to enjoy alongside the dish.

Keeping it AIP? Use collagen as an egg substitute in the meatballs, and do not garnish with chile seasonings.

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Chicken Meatballs in Lemongrass-Coconut Broth

Fragrant, comforting, and perfect for cooler temps or simply feeling under the weather. I like to serve it with rice for my family, but with roasted sweet potatoes for myself. Plus, it makes a lot of food, so you can feed your whole family or feed yourself with some tasty meal prep.

Course Main Course, Soup

Cuisine Asian-Inspired

Keyword autoimmune paleo, chicken, chicken recipes, gluten free, low carb, paleo, whole30

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 6 People

Calories 579kcal

Author ChesCooks

Ingredients

Meatballs:

• 2 # Ground Chicken
• 1 Egg or 2 tsp collagen powder
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tbsp kosher salt
• 4 green onions sliced thin
• 2 tbsp Coconut Aminos
• 1 tbsp Tapioca Starch or Arrowroot Starch
• 2-3 tbsp avocado oil

Soup:

• 3 stalks Lemongrass broken (or one .66oz package)
• 1 tbsp minced Ginger
• 3-4 Lime Leaves
• 2 Green Onions cut in 1-inch pieces
• 1 qt Chicken Stock
• 1 can of Coconut Cream
• Salt TT
• 3-4 heads Baby Bok Choy
• 3 medium Carrots julienned, spiralized, or shredded
• 1 # White Button Mushrooms halved

Instructions

• Mix ground chicken, collagen/egg, onion powder, garlic powder, salt, sliced green onion, coconut aminos, and starch in a bowl until just combined. Shape in 2 tbsp balls and set aside. Yield 24 meatballs balls.
• Preheat stock pot (at least 3.5 qt), and add in avocado oil to preheat. Sear meatballs in batches until browned on both sides and remove from pot.
• Add in lemongrass, ginger, and green onions. Deglaze with chicken stock and add meatballs back to the pot. Bring soup to a boil, then down to a simmer. Simmer for 15-20 minutes.
• Add in remaining ingredients, and simmer for 10 more minutes until vegetables are cooked through.
• Garnish with Thai basil and lime wedges, if desired.

Nutrition

Serving: 4meatballs and broth | Calories: 579kcal | Carbohydrates: 20g | Protein: 37g | Fat: 42g | Saturated Fat: 24g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 162mg | Sodium: 1633mg | Potassium: 1571mg | Fiber: 3g | Sugar: 6g | Vitamin A: 5282IU | Vitamin C: 8mg | Calcium: 50mg | Iron: 4mg

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Understanding the Paleo Diet Rules

The Paleo diet, short for Paleolithic diet, is based on the idea of consuming foods that our hunter-gatherer ancestors would have eaten during the Paleolithic era. This means focusing on foods that can be hunted, fished, or gathered, while avoiding processed and refined foods that emerged with the advent of agriculture.

Paleo Diet Rules

1. Eat Whole Foods: The cornerstone of the Paleo diet is consuming whole, unprocessed foods. This includes lean meats, fish, seafood, fruits, vegetables, nuts, and seeds.
2. Eliminate Processed Foods: Say goodbye to processed foods like refined grains, sugars, vegetable oils, and artificial additives. These modern-day inventions are a far cry from the foods our ancestors would have consumed.
3. Embrace Protein: Protein-rich foods such as meat, poultry, fish, and eggs should feature prominently in your meals. These foods provide essential amino acids necessary for muscle repair and growth.
4. Load Up on Vegetables. Fill your plate with a colorful array of vegetables, which are packed with vitamins, minerals, and antioxidants. Aim for a variety of leafy greens, cruciferous vegetables, and starchy tubers like sweet potatoes.
5. Include Healthy Fats. Healthy fats play a crucial role in the Paleo diet, providing sustained energy and supporting overall health. Avocados, nuts, seeds, and olive oil are excellent sources of healthy fats.
6. Limit Grains and Legumes: Grains and legumes are are restricted on the Paleo plan. This means avoiding foods like wheat, barley, rice, corn, beans, and lentils. Some paleo dieters do consume legumes. You may decide what is best for you.
7. Opt for Whole, Natural Sweeteners. While refined sugars are off-limits, you can satisfy your sweet tooth with natural sweeteners like honey, maple syrup, and dates. However, moderation is key.
8. Choose Quality Over Quantity: When it comes to food choices, prioritize quality over quantity. Opt for grass-fed meats, wild-caught fish, organic produce, and pasture-raised eggs whenever possible.

Recommended Reading:

Quick Paleo Diet Cheatsheet

• Foods to Enjoy: Lean meats, fish, seafood. fruits, vegetables, nuts, seeds. healthy fats (avocado, olive oil, coconut oil), eggs, herbs, and spices.
• Foods to Avoid: Processed foods, refined sugars, grains (wheat, barley, rice). legumes (beans, lentils), dairy, vegetable oils. artificial additives, and preservatives.

By following the Paleo diet rules you can find success! By incorporating whole, nutrient-dense foods into your meals, you can experience improved energy levels, better digestion, and overall enhanced well-being. So why not take a cue from our ancestors? Embark on a journey to optimal health with the Paleo diet!

The post How to Follow the Paleo Diet – Paleo Diet Rules appeared first on Chaos & Wellness.

I was raised on the Standard American Diet…

That means a lot of my meals consisted of a protein, a vegetable, and a starch. Both of my parents worked, so meals were something mom could get on the table fast. We ate a lot of stews with mashed potatoes (sometimes from a box— those were my favorite nights.), Arroz Con Pollo, grilled meats, and other creations my mom would come up with. One of my favorites was this chicken dish in white gravy, that she served with steamed white rice and microwaved, canned green beans.

This was the only dish that I seemed to enjoy green beans in, when I didn’t otherwise. My mother would take the time to brown brown pieces of chicken– sometimes, bone-in, which made the resulting gravy especially delicious with the body that only bones can add to a dish. Then she’d sprinkle in flour, creating a roux from the drippings and fat. From that roux, she would essentially make a béchamel, adding milk and garlic and onion, then simmering the chicken until done.

I didn’t know that word then. Béchamel? I didn’t know the mother sauces then– all I knew was gravy! Truthfully, I don’t think she even knows that word. However, she knew the techniques to make this humble dish for her family.

In the interest of speed and 90’s nutrition, a lot of our vegetable side dishes were canned veggies. Sometimes with butter. However (innately, being who I am) I would always choke them down first. Usually before I finished the rest of the meal. Mom would often add a dash of onion or garlic powder for some extra flavor, with the occasional pat of butter if she wasn’t watching her waistline. (Again— 90’s nutrition knowledge).

I couldn’t have the last taste in my mouth be those briny, tinny tubes of mush, slightly held together only by the undoubtedly decimated cell walls that still remain. Each grey-green forkful was certainly no treat; it never was exactly my favorite. However, I was not one to finish a meal without having eaten my vegetables.

Green beans are not my idea of peak “foodie”. That said, this dish opened up my mind to vegetables in other forms. Green beans were far more tolerable in my mind, when mixed with rice and covered with gravy. There is a big difference between green beans cooked just this side of done, versus green beans that have been cooked down so long that they’ve been stripped of flavor and nutrition. 

As someone who doesn’t consume a SAD, I don’t get to enjoy the sticky-sweet sauces or fresh vegetable stir fries from American Chinese joints. This is a dish I like to serve with any Asian-inspired entrées or even as a dish for a tapas menu. It’s light on ingredients, but heavy in satisfying umami flavors from the shiitake and coconut aminos that will leave you feeling a bit more satisfied.

I cook the green beans until they’re only just done, where most of the bright green color still remains, providing a firm, plump texture and earthy, vegetal goodness. I believe this green beans recipe is a great way to wake up the flavor of the ingredient, while providing something a little different from the “norm” to savor.

Shiitake-Garlic Green Beans Recipe Ingredients

Shiitake Mushrooms – I love these mushrooms for their meaty texture and deep umami flavor. I love using mushrooms as if I’m using aromatics in a recipe. Try adding some to soups or stews to add some body and nutty, earthy umami flavor. I like to keep them dry, so I can use them whenever I’d like! Just reconstitute them and use as usual.

Green Beans – Green beans are legumes and technically not paleo. I consider them a delicious part of my regular, grain-free diet. They’re rich in nutrients and chlorophyll, which I consider a critical component of good nutrition. So enjoy this green beans recipe!

Garlic – Not enough can be said about the benefits and flavor garlic adds. If you really love garlic, you can add a few extra cloves. Why not?

Coconut Aminos – If you’re soy-free, these are a blessing. This is important to have on hand, if you love Asian-style foods. My favorites are Big Tree and Coconut Secret!

Avocado Oil – this oil is essential in a healthy kitchen. I use this for high-heat cooking and stir fries. This oil is also versatile enough to be used in salad dressings and mayonnaise.

Equipment:

• Sauté Pan with Lid 
• Spatula

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Shiitake-Garlic Green Beans

Green beans recipe with an Asian flair to serve with any Asian-inspired entrées!

Course Appetizer, Side Dish, Vegetables

Cuisine Asian-Inspired

Keyword gluten free, green beans, keto, low carb, whole30

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 sides

Calories 127kcal

Author ChesCooks

Ingredients

• 2 tbsp avocado oil or cooking oil of choice
• 4 cloves garlic chopped finely
• 1 cup shiitake mushrooms sliced
• 12-16 oz green beans trimmed
• 1/4 cup Coconut Aminos
• 1/2 cup Water
• Salt & Pepper TT omit pepper if not tolerated

Instructions

• Heat sauté pan over medium-high heat, and add cooking oil of choice into the pan.
• Add chopped garlic and sauté for 1 minute.
• Add sliced shiitake, and sauté for 1 minute.
• Add in Green Beans along with 2 tbsp coconut aminos, water, and salt to taste.
• Cover and cook on medium heat until green beans are cooked through.

Notes

This Shiitake-Garlic Green Beans Recipe has become a favorite in my house! I serve it with any of my Asian-inspired entrées, adding a fresher component to heavier dishes, or rich umami flavor to otherwise boring green beans. This green beans recipe is vegan, grain-free, keto-friendly, and Whole30 compliant.

Nutrition

Calories: 127kcal | Carbohydrates: 14g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 351mg | Potassium: 363mg | Fiber: 4g | Sugar: 4g | Vitamin A: 587IU | Vitamin C: 11mg | Calcium: 39mg | Iron: 1mg

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