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How I AIP: A Guest Post from Petra Chambers-Sinclair of petra8paleo

This week the worldwide community of AIP bloggers has banded together to highlight how we each live our healing protocol lifestyle–in real life. We are each committed to taking personal responsibility for our own health, and supporting other people around the world who are interested in doing the same thing.

This week, as part of #AIP4me week, I’ve joined forces with four other paleo healing protocol bloggers. We’re each exploring two elements of the ‘AIP Evolved’ Manifesto created by Angie Alt and Mickey Trescott  and we’re publishing the results on each other’s blogs.

Here’s where you’ll find us:

These posts are rolling out all week and we’ll be linking them together as we go.

Join us – simply check out the Manifesto chose those items that resonate for you and tag your Facebook Post, Instagram, Twitter or Blog post with the hashtags #HowIAIP and/or  #AIP4me.


Here’s Petra:Matthew & Petra#2 Embrace the template:The Autoimmune Protocol is not one-size-fits-all; it’s a template that promotes individuality and self-discovery.

We all have unique health histories, genes, challenges and aspirations. As a result, we will each need a customized approach to healing.

Finding our ideal pattern of diet and lifestyle is a time-consuming (probably life-long!) process, especially as our ideal configuration is likely to evolve as we do.

That’s why I’m committed to n=1 experimentation: so that I can find out what works best for me, to optimize my health and the health of the people I care about.

The Autoimmune Protocol (AIP) is my template.

As one of the more restrictive paleo healing protocols, the AIP removes all foods known to contribute to systemic inflammation and autoimmune disease, and promotes lifestyle practices that encourage healing.

The AIP enables us to begin the process of healing, while simultaneously cleaning up our own personal laboratory (you are the laboratory). In this way, the AIP is an excellent starting place to stabilize health and begin to learn about you, as a unique organism.

The AIP Template

My husband Matthew and I embraced the AIP in 2013 when he was almost disabled by psoriatic arthritis.

Foodwise, Matthew adapted the AIP by also going low-FODMAP in 2014. Though a low-FODMAP diet wasn’t a long-term solution, it did enable him to reduce his symptoms so that he could work with his Functional Medicine Doctor to treat an underlying health issue that was not autoimmune.

All of his autoimmune symptoms have been reversing on the AIP. Some symptoms didn’t respond to the AIP, and that in itself helped us to determine that they were not autoimmune in origin and therefore needed a different kind of treatment.

Like Matthew, I’ve been on the AIP for 2½ years, but unlike him, I don’t have an autoimmune disease. I’ve reintroduced a few foods into my AIP template, like eggs, cocoa and nuts, but I’m not looking to change my diet much more than that in the future.

I’m also not looking to revert to my pre-AIP life in any other ways. Embracing the lifestyle elements of the AIP, including prioritizing sleep and focusing on stress management, helps me thrive, and now that I know what thriving feels like, I wouldn’t have it any other way!

I’ve truly made the AIP template mine and now it’s the only way I want to live.

#4 Start simple:Begin with the foundations of diet, sleep, stress-management, movement, and relationships before delving deeper.

Here’s the paradox. We’re all individuals. Our bioindividuality determines what pattern of eating and living is ideal for each of us. And yet, we’re remarkably similar.

That’s why the AIP template works.

We are all descended from humans who lived in small interdependent groups, ate minimally processed foods, and spent their entire lives moving around in the natural world. Stress hormones were reserved for times when they faced actual danger, and though there was plenty of that, in between, when they weren’t organizing food and shelter or preparing for ceremonies, they spent a lot of time chilling. With each other.

Despite our unique histories and genes, all of our ancestors lived this way since the beginning of humankind.

This isn’t just paleo hyperbole. It’s supported by many of the newest, most cutting-edge findings in scientific and medical research. Whether researchers are aware of the ancestral health movement or not, their findings support the evolutionary premise.

Start Simple

The evolutionary premise: to find optimal health, we need to keep it simple and focus on:

  • A pre-industrial diet;
  • Quality sleep;
  • Stress-management;
  • Lots of appropriate movement; and
  • Relational connection.

As someone without a chronic health issue who has spent the past 2½ years focusing on the foundations of diet, sleep, stress-management, movement and relationships, I started simple.

I’m lucky, because without an autoimmune disease or any concurrent infections that I’m aware of, it’s been possible for me to start simple and stay simple.

So far I haven’t needed any interventions other than the basic AIP template to find optimal health.

That’s #HowIAIP.

Matthew has had to try additional experiments and treatments. But he started simple and continues to stick with the basics as he explores other options for healing.

That’s how he AIPs.

IMG_3909

Pork Ribs with Pumpkin BBQ Sauce {AIP/Paleo}

I don’t know about you but I love myself a slab of ribs, there is something really primal about pulling meat off of a bone, not to mention when you use the slow cooker setting on the instant pot to cook your Ribs, the gelatinous bone broth that is made – makes this a sure winner!

Are you like me?  Do you see an ingredient recommended as a replacement for xyz and immediately purchase it, but then said items sits on your shelf or in the fridge because you take a taste and you just don’t like it??  Well that was the problem with Pumpkin Butter for me… I just couldn’t get on with the taste… until now.  It’s rich fruity texture is the perfect base for my BBQ Sauce!

I used Trader Joe’s Pumpkin Butter, which does not have citric acid (which is a good thing as commercially citric acid is either grown on mold or grain!!) but it does have nutmeg.

I also list below an alternative which is Totally AIP

Pork Ribs with Pumpkin BBQ Sauce {AIP/Paleo}
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These sticky tangy Pork Ribs prepared in the Instant Pot are going to become a family favorite.
Servings Prep Time
3 People 20 Minutes
Passive Time
4 Hours
Servings Prep Time
3 People 20 Minutes
Passive Time
4 Hours
Pork Ribs with Pumpkin BBQ Sauce {AIP/Paleo}
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These sticky tangy Pork Ribs prepared in the Instant Pot are going to become a family favorite.
Servings Prep Time
3 People 20 Minutes
Passive Time
4 Hours
Servings Prep Time
3 People 20 Minutes
Passive Time
4 Hours
Ingredients
Ribs & Seasoning
Pumpkin BBQ Sauce (AIP)
Pumpkin Butter - Quick BBQ Sauce (Stage 1 Reintro)
Servings: People
Units:
Instructions
Pumpkin BBQ Sauce (AIP)
  1. Place All ingredients into a food processor or blender & blitz
  2. Place into a small saucepan and heat gently until sauce coats the back of a metal spoon and is sticky ;)
Pumpkin Butter - Quick BBQ Sauce (Stage 1 Reintro)
  1. In a large bowl, mix all ingredients together with a metal spoon
Ribs
  1. Cut Rack into 3 Portions of Ribs approximately 4 Ribs per person Mix Garlic Powder, Ground Ginger & Ground Mace together then rub over ribs
  2. Take 1/2 of either Pumpkin Butter - Quick BBQ Sauce (Stage 1 Reintro) or Pumpkin BBQ Sauce (AIP) and pour over ribs
  3. Choose Slow Cooker Setting on Instant Pot - 4 hours, wait for 30 seconds and Instant Pot will start cooking those ribs!
  4. Once done, remove ribs from Instant Pot, and brush remaining sauce onto ribs. Place on Grill, or Under Broiler or in Toaster Oven for approximately 10 minutes until sauce is bubbling
  5. Serve!
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IMG_3857

Cherry Balsamic Beef Brisket (Instant Pot) {AIP/Paleo}

Cherry Balsamic Beef (Instant Pot) {AIP/Paleo}
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AIP Compliant - Succulent Strips of Beef Brisket served with a Cherry Balsamic Broth in 40 minutes or less using a pressure cooker or Instant Pot
Servings Prep Time
4 10 Minutes
Cook Time
35 Minutes
Servings Prep Time
4 10 Minutes
Cook Time
35 Minutes
Cherry Balsamic Beef (Instant Pot) {AIP/Paleo}
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AIP Compliant - Succulent Strips of Beef Brisket served with a Cherry Balsamic Broth in 40 minutes or less using a pressure cooker or Instant Pot
Servings Prep Time
4 10 Minutes
Cook Time
35 Minutes
Servings Prep Time
4 10 Minutes
Cook Time
35 Minutes
Ingredients
Servings:
Units:
Instructions
  1. Begin by trimming the fat from the joint, and slice the beef into 1/2" thin strips
  2. Mix salt, ground ginger into a bowl, then use to season meat
  3. Switch Pressure Cooker to Browning Mode and add the Oil from the choice of oils above.
  4. Once the oil is heated and shimmery but not smoking, add the beef in batches and brown all sides. Take care not to crowd the beef, so that all sides get browned.
  5. Add Balsamic Vinegar, Whole Can of Cherries & Coconut Aminos to the Instant Pot
  6. Return the browned beef strips and any plate juices to the Instant Pot / Pressure Cooker. Quickly coat the Brisket Strips in the Sauce
  7. Secure the lid and set to High Pressure Setting for 35 Minutes. Use default Meat/Stew setting on the Instant Pot.
  8. Once complete allow the Instant Pot to self release steam
  9. I did not complete this step but if you would like to thicken the sauce, use 4 tbsp of tapioca starch or arrowroot with 4 tbsp of water, mix until smooth, then add it to the pressure cooker, and stir well. Then switch to saute cooking cooking uncovered for about 5 minutes.
  10. Serve :)
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IMG_2551[1]

Sizzlin Scallops with Citrus Vinaigrette Zoodles {AIP/Paleo}

I was first introduced to this recipe by my personal trainer and over the past couple of months I’ve adapted it slightly to bring that tang of deliciousness that comes to the table with some white balsamic vinegar!

Scallops are one of my favorite shellfish and bring back memories of my days in New Zealand when I would free dive for Scallops and eat them  fresh out of the shell on the beach still in my wet suit…

Shellfish can also be classed as Organ Meats when you eat all that’s in the shell, so while many people balk at Offal, you’ll often find me cooking up some clams, mussels or scallops to get my nutrient density !

Scallops are actually an excellent source of a very important nutrient for cardiovascular health, vitamin B12. Vitamin B12 is needed by the body to convert homocysteine, a chemical that can directly damage blood vessel walls, into other benign chemicals. Since high levels of homocysteine are associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke, it’s a good idea to be sure that your diet contains plenty of vitamin B12 to help keep homocysteine levels low (homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.)

In addition to their B12, scallops are a good source of magnesium and potassium, two other nutrients that provide significant benefits for the cardiovascular system. Magnesium helps out by causing blood vessels to relax, thus helping to lower blood pressure while improving blood flow. Potassium helps to maintain normal blood pressure levels.

I source my Balsamic Vinegar from The Olive Tap, in Long Grove, IL and lucky for you they do provide a shipping service!

So let’s tuck in!

Source www.whfoods.org
Sizzlin Scallops with Citrus Vinaigrette Zoodles {AIP/Paleo}
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Delicious plump scallops served on a fresh veggie zoodle salad, served with a Citrus Balsamic Dressing
Servings Prep Time
2 People 20 Minutes
Cook Time
5 Minutes
Servings Prep Time
2 People 20 Minutes
Cook Time
5 Minutes
Sizzlin Scallops with Citrus Vinaigrette Zoodles {AIP/Paleo}
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Delicious plump scallops served on a fresh veggie zoodle salad, served with a Citrus Balsamic Dressing
Servings Prep Time
2 People 20 Minutes
Cook Time
5 Minutes
Servings Prep Time
2 People 20 Minutes
Cook Time
5 Minutes
Ingredients
Scallops
Zoodles
Servings: People
Units:
Instructions
Preparing the Zoodles
  1. Using a Spiralizer or Julienne Slicer use the Carrots & Zucchini to make vegetable noodles
  2. Mix Rock Salt, Freshly Chopped Cilantro, White Balsamic Vinegar, Lime, Lemon & Finely chopped garlic into a large bowl.
  3. Pour dressing over over spiralized vegetables and coat well. Leave them to rest for 30 minutes, allowing the dressing to soak into the vegetables.
Scallops
  1. Rinse Scallops with cold water and thoroughly pat dry.
  2. Add either the Ghee or the Olive Oil (depending your reintroduction status) to a 12 to 14-inch saute pan on high heat.
  3. Salt the scallops.
  4. Once the fat begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.
  5. Place Zoodles on the plate then provide 6 scallops to each person.
  6. Divide the cooking juices between each plate, spooning over the scallops!
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IMG_2595[1]

Cranberry Relish {AIP/Paleo}

This recipe is a family favorite adapted to AIP as a replacement for ketchup for burgers!  I stock up on bags of fresh cranberries when in season so that I can make this recipe year round!  I simply throw the bag of cranberries I purchased in the freezer, no preparation and they turn out just fine :)

While this relish pairs really well with Turkey or Chicken, it also pairs well with Ham, Burgers & is a wonderful addition to carnitas!

Cranberry Relish {AIP/Paleo}
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Wonderful Condiment for Burgers, Cold Meats & of course Turkey!
Servings Prep Time
12 5
Cook Time
10 Min
Servings Prep Time
12 5
Cook Time
10 Min
Cranberry Relish {AIP/Paleo}
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Wonderful Condiment for Burgers, Cold Meats & of course Turkey!
Servings Prep Time
12 5
Cook Time
10 Min
Servings Prep Time
12 5
Cook Time
10 Min
Ingredients
Pork Carnitas
Equipment
Servings:
Units:
Instructions
  1. Peel & Slice Apple into 1cm Chunks
  2. Wash the Orange, then scrape the orange along the grater from top to bottom. Maintain enough pressure to remove the top layer of the rind. Take off only the rind of the orange's skin, and not the white pith, which tastes bitter.
  3. Combine all ingredients in a small sauté pan. Heat up slowly to cook on medium-high heat, stirring frequently, for about 10 minutes or until the cranberries are slightly broken but not mushy.
  4. Serve Chilled
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IMG_4738

Finger Lickin’ Baked Chicken Wings {AIP/Paleo}

Who says you can’t have deliciously spicy baked chicken wings when you are on AIP?

After my recent trip to England, where spicy food is very prevalent, but no longer accessible to me due to the nightshades and seed based spices that I haven’t yet reintroduced, I had a hankering for some spice, and I had plenty of Chicken Wings in the freezer.  Therefore I decided to try and make a recipe that would match if not surpass KFC… yeah yeah I know I had my work cut out!  However there are many herbs and spices available that are AIP so I took three spices known for their anti inflammatory properties and crafted these delicious wings… I now believe I can fly!

So I have a funny story to tell about my association with Chicken Wings… when I first started started work in the City of London I would go out and socialize with my friends after work and take the train home 10 stops to my destination…. well after a long day at work, no dinner and few drinks I would often fall asleep and miss my stop.  So one day I was at the Kentucky Fried Chicken Fast Food Restaurant close to the station and I saw that they did 10 Hot Wings and I devised a plan that I would eat ONE Wing per station to keep me awake… need I tell you I often woke up with 4 or 5 left in the box, having missed my station but at least I knew where in the journey I had fallen asleep LOL!

Oh reminiscing about Fast Food and Booze one may be tempted to say “Oh those were the days” but I know so much better now and know that the choices in food and beverages now really makes a huge difference in my health… but that doesn’t stop me thinking about those delicious chicken wings!

Read on and make your own!

Finger Lickin' Baked Chicken Wings {AIP}
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These Finger Lickin' Chicken Wings use AIP Approved Spices to bring the taste of KFC to the Autoimmune Diet
Servings Prep Time
4 20 Min
Cook Time
40 Min
Servings Prep Time
4 20 Min
Cook Time
40 Min
Finger Lickin' Baked Chicken Wings {AIP}
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These Finger Lickin' Chicken Wings use AIP Approved Spices to bring the taste of KFC to the Autoimmune Diet
Servings Prep Time
4 20 Min
Cook Time
40 Min
Servings Prep Time
4 20 Min
Cook Time
40 Min
Ingredients
Servings:
Units:
Instructions
  1. Preheat the Oven to 400°F /200°c / Gas Mark 6
  2. Combine all of the dry ingredients in a large bowl and mix until all of the ingredients have blended
  3. In another bowl whisk to combine the Melted Coconut Oil and Lemon Juice
  4. Take a chicken wing and dip it in the Coconut Oil & Lemon Mix, turning if necessary to ensure an even dip. Immediately press the wing into the dry rub mixture. (coconut oil will harden upon contact with cold items to be fast) Let the chicken sit in the dry rub for a few minutes and then remove to a rack. Repeat with each wing.
  5. Transfer the chicken to a non stick baking sheet
  6. Then, spray the chicken generously with the Olive Oil ( use an O. This will help it crisp up in the oven. Go ahead and give it another spray. It's got to have enough when there are no dry-looking patches of breading left.
  7. Bake the chicken for about 40 minutes, or until the breading has reached the desired golden-brown color.
Recipe Notes

I'm using the following products in this recipe - affiliate links are below to help you source the ingredients. Click here to understand what affiliate links mean

Cusinart Grilling Oil Mister
Sushi Sonic Wasabi Powder

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Turmericgingerpate

Turmeric & Ginger Coarse Lambs Liver Pate {AIP/Paleo}

Eating Organ Meat can be a challenge for many, and I have found Beef Liver to be very over powering, so I typically source Lambs Liver for my pate!  It has a much milder flavor and works really well with mild spices!

As Turmeric, Ginger & Garlic all have wonderful anti inflammatory properties, I paired these flavors to provide a mildly spicy way to enjoy a dish typically many automatically think they will dislike and found that this has quickly become my hands down favorite way to enjoy liver!  The pairings of Tumeric, Ginger & Garlic provide a real Middle Eastern note, and also provide a spiciness that typically we miss when following AIP due to the elimination of nightshades (Egg Plant, Chilli, Green/Red/Yellow Pepper, Tomatoes & Potatoes) which are often used to spice up dishes.

I also recommend that this Lambs Liver Pate is not blended until smooth, many people find that a well pureed pate can feel slimy in its texture and find that texture to be off putting, therefore I recommend that you pulse the ingredients in the Food Processor/Blender rather than blitzing it on high so that you have a coarse texture

Turmeric & Ginger Coarse Lambs Liver Pate {AIP/Paleo}
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Turmeric & Ginger provide this coarse liver pate with a spicy kick which excites the taste buds and enhances the experience of eating Liver
Servings Prep Time
6 20 Minutes
Cook Time
10 Minutes
Servings Prep Time
6 20 Minutes
Cook Time
10 Minutes
Turmeric & Ginger Coarse Lambs Liver Pate {AIP/Paleo}
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Turmeric & Ginger provide this coarse liver pate with a spicy kick which excites the taste buds and enhances the experience of eating Liver
Servings Prep Time
6 20 Minutes
Cook Time
10 Minutes
Servings Prep Time
6 20 Minutes
Cook Time
10 Minutes
Ingredients
Servings:
Units:
Instructions
  1. Wash Lambs Liver and Pat Dry
  2. Pan Fry Bacon until crisp & place in Food Processor with Bacon Fat
  3. Strip Thyme Leaves from branches, finely chop
  4. Finely chop Parsley, Garlic & Ginger and mix with thyme & dry seasonings.
  5. Sprinkle Seasoning onto Liver, and pan fry 3-4 Minutes per side until brown through (there should be no pink)
  6. Add Liver to Food Processor, plus any remaining seasoning and oils left in the pan, adding the coconut oil.
  7. Pulse in Food Processor until roughly smooth. I have found that people prefer the texture of pate if it is not smooth!
  8. Portion into Ramekin Dishes (Freezes really well)
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bike

Getting your Move On (and a Giveaway!)

Did you know that I walk 5 miles every day even in the long winter months?

Yes, I said every day.

And, that I achieve this while attending meetings and speaking with clients? In fact when I first started writing this blog post, I was walking at the time?

“How is that possible”, I hear you ask!

Well, I achieve this level of activity thanks my trusty TrekDesk Treadmill Desk. A robust ergonomically designed desk crafted to enable you to place a treadmill beneath it and walk while you work! It has been a key factor in keeping me moving, my brain engaged and my energy levels high since September 2014!

When I received my diagnosis of Rheumatoid Arthritis in 2009, I was told that movement would help, that light exercise was important, and that the more static I was the more painful my body would become.

The message was clear. Movement was critical.

But, to me this was crazy-talk. My body hurt. All over. The last thing I felt like doing was exercising.

I was so depressed – dealing with a level of postpartum depression coupled with the aftermath of a broken relationship, not to mention being a single mom to a 9 month old…

Why would I exercise? When would I exercise? Dang it! – why the hell should I?

At this time, I was working over 60 hours every week. When was I going to find the time?  Going to gym couldn’t be a priority!

Countless visits to my chiropractor resulted in a script detailing supplements to support my body, in combination with a Paleo diet, plus a line stating “30 Minutes of Low Impact Exercise Daily”.  I took the supplements. I ate the Paleo-style diet. But, I could not find the time nor the motivation to complete the required 30 minutes of low impact exercise daily.

As a result my lower back was seizing from sitting at my desk for hours on end, and my shoulders were becoming hunched, not to mention my legs were swollen from reduced lymphatic flow. My chiropractor would adjust me. I would feel better for a few days, but my posture  and time at my desk was counterproductive, and soon I conceded I just needed to move!

I was overweight, self-conscious and simply couldn’t find the time to physically go to the gym.

On days when I could manage 30 minutes at our local YMCA, I felt embarrassed about how I looked, not to mention intimidated by the pain and attempted to work out but I was quickly exhausted and overwhelmed.

So, I turned to home exercise DVDs. I would see advertisements and get sucked in by the promised results and think, if they can do it then I can do it

Sadly, the nature of intense exercise programs like Jillian Michaels’ Shred also defeated me. I would flare to the point where exercise was simply out of the question.

My body needed to gently get moving and slowly repair, not get hit over the head with a sledge hammer! What I was asking my body to do was the equivalent to attempting to run a marathon having just got up from the couch…

This pattern continued until I found The Autoimmune Protocol in 2014.

As I started to reverse my Autoimmune Diseases, my body really wanted to move again. At the same time, my depression started to lift, so not only was my body feeling stronger but my head too was back in the game!

When a former colleague posted on Facebook a picture of her working at a treadmill desk… – a light bulb went off.

I could work AND move!

For the first time, I saw hope on the horizon. For my birthday my parents bought me a treadmill and I invested in my TrekDesk!treadmill

Starting slowly I walked for 30 minutes each day. I would walk while attending meetings where I didn’t have to talk! As my body got stronger, I naturally increased the time I walked – even managing to coordinate typing, walking and talking!!!

It’s amazing what a girl can do when brain fog lifts!

I’m sure you can understand how I got a real kick out of seeing that Sarah Ballantyne a.k.a The Paleo Mom also has a TrekDesk when she shared a picture of herself using her own TrekDesk. Knowing how Sarah researches, I knew I was onto something good!

Cut to present day and I am now walking on average of 5 miles every day. And it feels great! My lymphatics have improved greatly and my posture and back pain have virtually been eliminated, to the point where I am now physically able to work out with a virtual personal trainer twice per week. Limited time still impacts me from going to the gym, so connecting with my personal trainer via SKYPE who checks my posture and my form is certainly key to me regaining my strength! The Bacon Kid even joins in!

Seriously people, I never thought I would say it’s good to plank, but it is!

The gentle movement also helped me stay far more focused on my work, helping me remain engaged in meetings that I am participating in, and also in helping me retain information that is being shared with me!  As a Learning Strategist who creates training courses to be interactive and engaging this makes so much sense as the movement is re engaging my brain to focus…

The investment I made in the TrekDesk ($500) and a Manual Treadmill ($129)  has been a truly life changing investment in my health, and really has helped me regain so much! Not to mention the savings I received from no longer needing the Chiropractor so regularly!

G I V E A W AY

My Trek Desk Buddy, Sarah Ballantyne of The Paleo Mom and I have teamed up and we have this fantastic giveaway which will ensure that you are getting your move on! Head over to Sarah’s blog to read the science behind the importance of gentle movement!

One lucky winner will win a TrekDesk, a Confidence Power Plus Motorized Electric Treadmill, and 1 month of AIP  Health Coaching ( 4 x 30 Minute Coaching Sessions) with yours truly!

Entering is easy!  Sign up for both ThePaleoMom and The Bacon Mum newsletters (don’t worry, you’re e-mail address is safe with us!  we’ll never share and we’ll never spam you) and get bonus entries for following each of us on social media sites and by commenting below!

a Rafflecopter giveaway

May the odds be ever in your favor!