AIP Cinnamon Rolls

AIP Cinnamon Rolls
This morning I made a delicious set of cinnamon rolls. I normally don't bake that much these days as sugar isn't so hot on the body😜 but thought today was a special occasion!🌲

This recipe is from @healmedelicious with a little edits of my own. I ended up adding in about 1/4-1/2 cup of chopped walnuts (using my little Ninja blender) to the filling and a little extra cinnamon.

I didn't know too much about white sweet potatoes before today but they are an excellent source of B2, B6, C and E as well as fiber, potassium, copper, manganese, and iron. They are less sweet than orange sweet potatoes which for me I like.



* 1/4 cup + 1 tsp coconut oil, melted
* 2 tbsp cinnamon
* 1 tsp pure vanilla extract
* 1/2 tsp sea salt
* 1/4 cup + 3 tbsp coconut sugar
* 1/4-1/2 cup chopped walnuts


* 2 cups white sweet potato boiled and mashed (for me this was about 2 1/2 large sweet potatoes). I didn't peal mine and it turned out great but if you want to peel them go for it!
* 2/3 cup cassava flour
* 1/2 tsp sea salt

-Preheat oven 375F
-Combine filling ingredients in a bowl
-Combine crust ingredients in a bowl. For this crust/dough you want a soft pliable texture.
-Between 2 pieces of parchment paper, roll out dough to be about 8 1/2 by 11 and no less than 1/4 inch thick.
-Put the delicious filling in 2/3 of the crust.
-Fold top part in and then fold bottom part to meet in the middle.
-You can then cut these in slices (see my pic) and the original awesome recipe had some great instructions to actually make these into rolls but I said screw it, let's keep em easy.
-I greased the glass 13x9 with some melted coconut oil and put in the slices for about 35 minutes with checking in a few times.

This was an awesome recipe that I can't wait to make again and play with! 

Vegan Parm

Vegan Parm
This is one of my favorite vegan parm recipes, I edited it from the awesome minimalist baker and sometimes just use hers as it can be good to rotate your nuts for their different nutrient profiles. 

16 servings (give or take)

3/4 cup organic sprouted almonds
3 Tbsp of a non-fortified nutritional yeast like this or this 
3/4 tsp organic pink Himalayan salt
1/4 tsp garlic powder

add the ingredients into a little food processor or blender and pulse until you have a fine meal-this can vary, sometimes I want it more chunky and other times I like it finer. 

Feel free to use this on a wide range of things including popcorn, veggies and even pasta!


You just opened your results and you feel the rush of anger. You read it again to make sure you read it right. And then you close the computer with a slam and walk away into the sunshine. Has this ever happened to you?
This is something that many people I work with have gone through, and it's something I've faced both in the past and more recently. You read these results- maybe they're an allergen test or a particular disease result for something you didn't think you had-and you have a reaction. Sometimes it's anger, sometimes it's sadness, or a combo or something else that maybe you can't quite identify.

For me then, I tend to ask myself...….

👉🏻Why didn't I do something about this sooner?
👉🏻Why didn't I change my health harming behaviors when I knew better?

So many thoughts running around your head that is can be hard to catch your breath.

So let's do that, let's take a moment to breathe.

1....2....3....4 in and 1....2....3....4 out and pop on your Believe oil.

Okay back to business 😅, now that you have calmed that nervous system a bit, let's talk.

When you're feeling some big emotions it can be hard to regulate your nervous system, meaning it can be hard to calm down.

When you are feeling some of those big emotions your body is going through different fluctuations of different hormones and physical feelings.

👉🏻Anger: this can cause the body to release adrenaline, your heart rate and blood pressure to increase and your muscles to tighten (short version)
👉🏻Anxiety: this can set off your flight-or-fight response which releases many different hormones including adrenaline
👉🏻Sadness: this can do different things to your body depending on how long you experience this emotion and to what depth but a recent study has shown that IL-18 (interleukin-18, an IL-1 family cytokine) is raised in depression and has been implicated in the pathophysiology of underlying comorbidities-basically it causes an uptake in inflammatory cytokines and has been linked to chronic health issues such as diabetes and other metabolic conditions.

This is just a little tidbit of how emotions can impact our health. There is a lot of information out there but we're not really taught to pay attention to our emotions and what they can be impacting, especially on a daily basis. Thursday night at 8pmEST we're going to be talking about some of these aspects and some tools to work through some of these emotions.

How do you deal with emotions? Or is this something you've not even really thought about?

Stress anyone?

Stress anyone?
Yesterday. I didn't even want to share anything, even though I tend to burst at the seems with information I want to share, THEN I got out of my head, into my body and realized what was on my heart to share. Stress.

No, no I do not want to share stress with you but rather what I tend to do when I'm feeling those seriously overwhelming feelings and just want to zone the f*ck out hardcore. Now let's not get carried away and pretend that I never zone out, whether that's with a glass of wine, turning on a romcom I've seen about 100 times (allllll about watching all the happiness🥰) or playing ridiculous phone games but I work to keep that to a minimum and take the time to think about why it is I'm feeling that way in the first place. Here are some helpful tips for when you might find yourself in this space. 👇

🎶Put on a playlist: I have different playlists saved on Spotify for my different moods, some to pump me up, some to relax me and get in that zone and others to bring me straight back to a particular time in my life where I might have felt things were easier (hindsight hehe)

🌳🌴Get outside: If someone told me to get outside and it was -50 like that year I lived in Chicago I'd have some choice words to say to them, but let's assume it's not that cold, getting outside can be really powerful for so many reasons. Nature heals.

🌹Oil up: I put my oils on in the morning as my set of armor to protect my energy, calm my emotions and get ready to rock that day. However, when some of those stressful thoughts/feelings come into play I apply again; Believe oil (a mix of Idaho Blue Spruce, Idaho Balsam Fir, Frankincense, Bergamot, Coriander, Ylang Ylang and Geranium), Valor (a mix of Black spruce, blue tansy, Frankincense and Geranium), Lavender (calm in a bottle) or Frankincense. Honestly there are more but let's keep it simple.

🏃‍♀️🧘Get in movement: Researchers in Denmark found that people who exercise two hours a week—that's 17 minutes a day!—are 61 percent less likely to feel stressed out. "People who exercise prior to stressful encounters report lower spikes in blood pressure during the events because their blood vessels are relaxed," says Rod Dishman, Ph.D., a professor of exercise science at the University of Georgia. And the talk around endorphin highs is a popular one for a reason!

💖Message a friend: I don't know about you but when I speak to some of my friends I feel uplifted and happier then before I called them. That's what friends are for! And in a study at the University of Tokyo, researchers found that rats given an electric shock had lower body temperatures and stress hormone levels when they were accompanied by another rat that didn't get zapped. The rats that were shocked in solitary went crazy. So, sign me up for some zapping with a friend🤣

Monday. What kind of day is it for you?

Monday. What kind of day is it for you?
“I am always doing that which I cannot do, in order that I may learn how to do it.” – Pablo Picasso🎨

I've written on Mondays before about how I've re-framed my feelings about them. I used to dread them, like Sundays brought me deep into the depressive hole. Now, to be fair, I was working jobs I didn't like, wasn't sure where I wanted my life to go and living a life that wasn't authentic to myself-I just didn't know all of that yet. I also didn't know that there were people out there that enjoyed Mondays, or really they enjoyed their days in general. It's not that everything was always rainbows and sunshine but the overall drum of happiness was there.

So when this quote appeared in my inbox this morning, I thought, yes.

I'm challenged by my business, and often get caught up in that perfectionist mindset of, can't submit this, or share this, or reach out to someone that needs help because maybe I don't know everything there is to know and shouldn't move forward. Well if Picasso says to just do it, I'm going to go ahead and do the scary things that I cannot do so that I may learn how to do them.

Anyone else feel this in their lives at some time? Throw me a 💖if you get this!

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