Cherry Walnut Almond Bread

Ok so by now you might be realizing that I am ALL about all things almond flour!  I’m doing everything I can to kick this carb habit pregnancy has brought on and changing up my almond bread  recipe helps me still feel like I’m getting in my “bread”…super tasty too and husband approved!  Here’s how to make it


  • 3 cups almond flour (Dude, you can find this at Costco now!  In Bulk and SO MUCH CHEAPER!)
  • 1/3 cup ground flax
  • 1/3 cup hemp hearts
  • 8 eggs
  • 1/2 cup unsweetened almond milk (or other nut milk variety)
  • 4 tbsp coconut oil
  • 4 tsp baking powder
  • 1 tsp salt
  • 2 tsp cinnamon
  • 1 tbsp pure maple syrup
  • 1 tsp coconut sugar
  • 2/3 cup dried cherries
  • 1/3-1/2 cup chopped walnuts…depends how nutty you want it 😉


  1. Preheat oven to 350 and line a loaf pan with parchment paper
  2. Mix all ingredients in a large bowl (you can do the whole separate wet ingredients and dry ingredients thing but who has time for that?! or wants the extra bowls???)
  3. Pour into loaf pan lined with wax paper
  4. Bake for 40-50 min
  5. Cool for 10 min in loaf pan
  6. Remove and allow to cool completely on a wire rack
  7. Slice it up and enjoy!

…if you really want to treat yourself, serve it with butter or coconut oil and dust with cinnamon and coconut sugar…

Pumpkin Spice Donut Holes

It’s OFFICIALLY the first day of fall so I’m kicking off this new season with a cleaned-up version of Pumpkin Donut Holes!  I found this recipe from and really just added cinnamon to the batter bc I don’t feel like any pumpkin recipe should skip cinnamon!

There are SUPER tasty, gluten-free, dairy-free, and grain-free!  Perfect for my paleo’s out there!


  • 1/2 cup coconut flour
  • 3/4 cup almond flour
  • 1 1/4 tsp baking soda
  • 3 1/2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • 1/4 tsp Himalayan salt (or regular)
  • 4 eggs
  • 7 tbsp coconut oil, melted
  • 1/2 cup pure maple syrup
  • 2 tbsp coconut sugar
  • 1/2 cup canned pure pumpkin (NOT pumpkin pie filling)
  • 2 tsp vanilla
  • For cinnamon-sugar coating: 1/3 cup coconut sugar and 1 1/2 tsp cinnamon


  1. Preheat oven to 350
  2. Coat a mini muffin tin with coconut oil
  3. In a large bowl mix the dry ingredients: coconut flour through salt
  4. In a separate bowl mix the wet ingredients: eggs through vanilla
  5. Pour wet ingredients into dry and mix completely
  6. Spoon batter into muffin tin
  7. Bake for about 11 minutes, until toothpick comes out dry
  8. Cool on a wire rack for 1 hour
  9. In a small bowl combine coconut sugar and cinnamon for coating
  10. Toss cooled donut holes in cinnamon sugar


xoxo, Jen

Store any extras (if there’s any!) in an airtight container.  I popped mine into the fridge to extend but that’s not required

Pregnant & Terrified: The Results

So the results from the tests are in….

What do we know now?  A whole lot of nothing!  Genetically speaking this child is perfectly normal, they can’t find a single thing that would explain why we’re seeing the abnormalities and deformities on ultrasound (US).

They did by the way take FOREVER to come back and we didn’t learn anything until we went in for our US a MONTH later!  There are so many things we can’t control right now and this is one of them for sure.

So the tests aren’t revealing anything but the US is a whole different story and here are the updates on that…

A quick recap, last time we were still seeing deformities of the face (jaw specifically) and all 4 limbs.  Internally things were looking pretty good and seemed to be on track.  Now, we  know that as the baby gets bigger they are going to see more so we are going into each appointment fully expecting that things that were ok or fine before may have worsening developments.

Anyway, on this US (almost 18 weeks) what we learned is there seems to be a cyst growing on the brain.  Not in the brain tissue, kind of right at the top, under the skull.  We don’t know what that means or what impact it will have yet, but a new development from last time.

As they moved down the body from head to toe, we saw that little jaw still not forming properly, sitting extremely far back and not fusing together at the center.  So if you can imagine sort of each side of the face starting to form and then meeting at the center to form one solid structure, this little jaw bone is just not doing that.  Which is it’s own level of complication – airway, eating…I mean you never really realize it but that’s the structure that creates a space for life.  A pathway for breath to reach the lungs and food to reach the stomach which drives our existence.

Then we move down to the heart, still beating strong, but they see a narrowing of the arteries this time.  Another new development.

The tech moves down to check the abdomen and is having a hard time seeing the stomach.  Let me clarify…on US they look for the stomach to fill an empty.  An action that happens as the baby swallows.  This does not seem to be happening for our little one.  We don’t know yet why, either it’s not or can’t…I guess both really.  We don’t know if that means the esophagus and stomach are not connected or that the lack of adequate positioning of the jaw is preventing this action. We just know it’s not happening.  This prevents the lungs from strengthening and may ultimately cause fluid build up but we just don’t know at this time.

Do you have any idea the frustration of not knowing?  Not getting any answers?  Just seeing what is! It’d have anyone ready for the straightjacket and to be checked into a padded cell!  Most days that’s where I feel like I belong.

So there’s that!  Then we see the kidneys are small but the bladder is full which does mean they’re functioning.  At what capacity will probably only be revealed as we head into future appointments but could also lead to a build up of amniotic fluid in the future.  That is not happening to date though.

On to the limbs…those beautiful little fingers and toes that every parents loves to see, still not present.  There’s upper arms and legs but the lower parts are essentially nubs, lacking any recognizable shape.  And you just become paralyzed at the thought of what this little life faces outside of the womb.  Almost certain death and any chance of life significantly impaired.  And your heart just breaks.

As I watched the figure of our baby unfold on the TV monitor I felt a wave of anxiety hit.  I felt like my legs were going numb, my heart began to race, heat just built out of nowhere.  I needed a break and whispered to my husband that I was feeling dizzy.  Thankful for a caring tech who has graciously walked us through this whole process and who quickly had me roll to my side and took the opportunity to take the findings to the doctor prior to our consult.

We talked with the physician and she walked us through what we’d just seen on the monitor. Individually all of this could be treated surgically (we’re talking LOTS of surgery) post birth (well except for the limbs) but all together they compound for a very big problem and lots of complications with no guarantee of life, with or without surgical intervention.

There’s no real way to describe those moments – time sort of freezes, you don’t really feel like you have an out, there’s definitely no relief, and your mind sort of wanders to “why am I here”…and by that I don’t mean why am I alive, just why am I in this, going through this, no mother and father should have to hear this news about their child.

I often feel this is how Jesus had to feel about us.  Why did he have to die?  Why did God have him here?  Not that I am comparing myself to Jesus, although I guess we are called to be like him.  I’m just trying to say, He was positioned by the Father to be our redeemer.  If He could have authored His life, I know he would have had other plans.  WE know that because he asks for the cup to be taken from him, though quickly utters “not my will but yours be done”.

So this is where God has us.  And each day we’re just trying to walk through, step into His grace, survive the day, and hopefully be a part of a testimony unfolding.  I don’t have any other answers than that and have to believe this has been given to me to share.  Not my will be yours be done.

Thanks for walking this journey with me!  Until next time…those are our updates….

Cinnamon Raisin Almond Bread

So a while back I tried my hand at almond bread and it was, in fact, delish!  And recently I’ve been craving cinnamon raisin bread.  We used to buy the Ezekiel Bread version of  it which I do think is good and probably the best option for store bought bread but I’d really prefer to be as gluten free as possible…so figured why not revamp the almond bread recipe and make it myself. Pretty dang proud of it if I do say so myself!  Here’s the recipe…


  • 3 cups almond flour (Dude, you can find this at Costco now!  In Bulk and SO MUCH CHEAPER!)
  • 1/3 cup ground flax
  • 1/3 cup hemp hearts
  • 8 eggs
  • 1/2 cup unsweetened almond milk (or other nut milk variety)
  • 4 tbsp coconut oil
  • 4 tsp baking powder
  • 1 tsp salt
  • 4 tsp cinnamon
  • 2 tbsp honey
  • 2/3 cup raisins


  1. Preheat oven to 350 and lightly grease a loaf pan (I also sprinkle with just a tad of gluten free flour to prevent sticking)
  2. Mix all ingredients in a large bowl
  3. Pour into loaf pan lined with wax paper
  4. Bake for 40-50 min
  5. Cool for 10 min in loaf pan
  6. Remove and allow to cool completely on a wire rack
  7. Slice it up and enjoy!

…if you really want to treat yourself, serve it with butter or coconut oil and dust with cinnamon and coconut sugar…

Pregnant & Terrified: The Test

The last time I wrote about this journey, I shared the initial news and the first couple of weeks processing this information.  It hasn’t gotten any easier and I’m not super convinced that it will but the next step was to head in for CVS testing and blood work after I got back from my conference.

I had prayed we’d see a miracle at this appointment.  That it was just a fluke thing and the baby was too small to get a great picture 2 weeks before.  But there was this nagging feeling within me that that’s not where God was taking our story.  And with that feeling, I prayed we would discover the baby passed on its own and there would be no heartbeat.  In all honestly I just wanted any decisions out of my hands.  And a miscarriage would be the most merciful end to this pregnancy.

Before they started the US I explained to the tech that we’d already had our worst case scenario and asked that he please just walk us through this and tell us what he was seeing.  I told him I didn’t care if he was right or wrong, or if they doctor came in and found something different, but I just wanted to know.  I didn’t want another experience of the doctor coming in and the ball dropping with all this bad news and me just over here thinking things were looking up.

He was so kind and with each passing sweep over my belly told us everything.  To the point of asking if it was too much and if I needed less information and I said no, no, please keep it up, it helps to know. And there, right at the very beginning, that heart beating.  Unmistakable, going strong, as if there wasn’t a care in the world.  My heart sank.  You might not be able to imagine how an expectant mother could say that but it did.  I knew a decision would be in my hands and it was one I didn’t want to make.

The US progressed, we saw the limbs had begun to develop which seemed like progress but they were not nearly the normal length or formation, and while we could see some fingers, neither hand seemed fully formed and it was unclear if there were feet.  No extremity was normal.  And the jaw, that still wasn’t normal either…still sitting very far back, which was the first sign on the previous US that something was off.

And this is what I presume is the cause of the stillborn prognosis we’re facing.  At least the medical side of my deductive logic tells me if a jawbone isn’t forming normally and is sitting that far back, it will prevent a functional airway.  So while the baby can survive in utero, it can’t survive the world.

And still the examination continued.  Spinal length, normal.  Internal organs, appeared normal. Skull seems to be formed and from what they can tell the lobes of the brain look perfectly normal too.  The heart looked good with no evidence of defect.  So many parts of the body fine and yet still very little hope of life outside the womb.

The tech reviewed the images with the doctor and she joined us in the room.  She was not so convinced of the Trisomy 13 diagnosis we’d previously received.  In fact, she wasn’t so sure about any of it.  She essentially said no matter what we find out from these tests, we may still have a lot of questions with very few answers over the course of this pregnancy.

Then the description of the CVS procedure.  One pretty easy and one VERY painful if the first method didn’t work.  Apparently I’ve got some kind of tilted uterus.  Nothing concerning, a variation of normal, but positionally can make the first test difficult.  I had to empty my bladder (and all the pregnant girls said AMEN!) and they did a quick check for position.  It was PERFECT to start the procedure (the easy way) so we did.

Think a more involved pap smear with more discomfort and pressure if you want to know what this test is like.  They basically insert a catheter intravaginally and suck out a piece of the placenta.   But it was like as soon as we started things started shifting and she wasn’t sure if we were going to get the tissue sample the “easy” way.   I remember saying “why is everything worst case scenario”?  That’s just how I felt in that moment.

I’m thankful for a doctor who kept trying.  She even called another tech in to assist and through a lot of teamwork and some pretty intense positioning and breathing to relax which I’m not sure I ever fully did, she finally got things in the right place and was able to proceed.   For whatever reason it calmed me to watch the procedure on the monitor so I just kept my gaze there.

Thank GOD we got a good sample and did not have to do the painful version of the procedure…that one btw involved a needle inserted into my belly and a need to go in several times that way.  I was needless to say completely dreading that option and 100% grateful we didn’t have to go there.  Things were bad enough!

They drew blood from both Brett and I so they could make comparisons between baby and us and that sort of wrapped up that visit.

The doctor had told us the results come in phases and we got the first set today…no trisomy 13, 18, or downs syndrome.  She even said the tests looked “good”.  Wait, what?!  We know things aren’t good, we could all see things aren’t right.  She reassured us that she knows this is hard…not knowing.  She was really concerned we wouldn’t get the answers we were looking for. She knew I just wanted answers, clean-cut lines, so at least I could know what to expect.  She was worried we just might not know based on US and these tests and she knew that’s basically what she was confirming with this phone call.

So long story short, we wait.  Not a lot of hope or reassurance of a different outcome.  No real answers other than it’s not what we thought at first.  SUCH a hard place to be!

I don’t know what to say.  I don’t know what to pray for.  I completely lack focus.  It’s a good thing we’re headed out on vacation!  We’re going to do what we can to enjoy this time away.

Somewhere in this I know there’s purpose but that, in all honesty, is not comforting at this time. Right now, we’re just trying to get through.  We continue to be flooded with prayers, love, and support and we are so grateful.  In the meantime, we wait…

Pregnant & Terrified

I know, I know…I thought I was just being dramatic too.  A first time mom, new to the world of pregnancy, and fearful of the unknown.

Physically, this pregnancy has been a dream.  I’ve felt great, had energy, no all-day sickness (as I hear the morning thing is total crap).  I’ve worked out, ate well, albeit consumed more carbs than I have in years, but have really been able to continue my healthy lifestyle habits which I feel incredibly blessed by.

Emotionally, this pregnancy has been another story.  I felt inconvenienced by it…just being real, transparent, and honest here.  I had to change my habits, ditch my coffee, forgo my wine and Friday happy hour on the balcony with my husband, modify my exercise, and ditch some foods I love.  And I had so somewhat stay motivated to exercise even though I knew I was going to get big anyway.  It all seems trivial now.

Then, I lost my sweet pup of 13 years unexpectedly when I was about 6 weeks pregnant.  She was my world!  She got sick and after about a week of trying various treatments she went in the early morning hours as I held her in my arms.  I felt her body constricting, dying off piece by piece as we drove to the vet.  I held her and told her it was ok and she could go now, I know she held on as long as she could for me.  She was gone before her body was and was never in pain, no whimpering or crying out – I’m thankful for that.  I miss her daily, life is not the same without her sweet,  smiling face, and sassy attitude.

I thought I was just more sensitive to loss because of losing her.  I just thought it was at the forefront of my mind because she was my first “child” and I couldn’t have ever expected the pain of losing her.  I thought I was just being dramatic.

We went for our 12 week US, which was the earliest we could start genetic testing.  I almost didn’t opt for it because I would never end a pregnancy based on the results.  My husband though is a planner and after talking with our doctor we all agreed the benefit was just the ability to plan and in most cases it’s reassuring that all is on track.

The fetal specialist sat us down and did a family history review and really the only marker that drew the slightest concern was our age.  Down Syndrome being at the forefront given the “geriatric” nature of my pregnancy…I’m 35, it’s so ridiculous to think that’s how they label a pregnancy at my age.  We left the office excited to see our baby…

As the ultrasound tech poked around trying to find a good angle, we saw what appeared to be a normal baby – head, body, little jolts as it moved around, and that heart…beating away.  The tech was quiet, but this was all new to me.  She ultimately asked me to empty my bladder and decided to try to see the baby transvaginally instead.

I got my first inclining that something was off when the doctor walked in with a sort of “I’m sorry” expression on her face but the newbie in me just thought it was an “ok, don’t worry that I’m here, let’s take a look” look.  They continued to work as a team, kind of quietly.  Again looking for that “angle”…I honestly just thought the little booger was giving them a run for their money.  Taking after it’s hard-headed momma.  Finally she said, ok, there’s a few things I’m concerned about here, get dressed and meet me in my office.

The.worst.words.ever. when with a doctor.  And it wasn’t just like ok, I’m seeing something I’m not sure about.  No, it was very clearly “several” things.

Those next moments in her office I’m not sure I could even explain clearly but I remember at one point her calling me by name.  Jennifer.  It was like she recognized that I was still in best case scenario mode and the severity wasn’t sinking in.  She began explaining that not only were they not seeing a pronounced jaw line but they were also not seeing arms, legs, hands, and feet on either side of the body.

The baby is too small, I thought.

No, not at this point, it should be developed enough to see these things.

The machine has a setting off, I thought.  Knowing that was wishful thinking.

Time slowed down in those moments.  Reality was unthinkable in those moments. The only things we knew was normal was the heart was pumping and the bladder was full so the kidneys seemed to be working, arteries were in place, and the skull seemed to be in tact.  Everything else was a mystery.

Trisomy 13 or 18, most likely 13 was what she thought we were looking at.  It was the ONE thing in our pre-ultrasound meeting she thought we wouldn’t even have to factor in.  And it wasn’t just a mild version of it, though really with that abnormality almost all are life threatening, it was like worst case scenario.

Then, the news…it’s likely you will not make it to term or that you will deliver a stillborn, or a child with severe abnormalities and no quality of life.  My heart sank.  My worst fears.  The loss I thought I was making up in my head. The pain.  I didn’t know how to absorb that information.  I just thought it wasn’t real.  I looked at my husband’s face, disbelief crossed his expression too. Thank God he was at that appointment…I thought it would just be blood work, I didn’t even realize an ultrasound was involved, I almost told him not to worry about coming.

After as much conversation and initial questions as we could muster, we discussed coming back for a CVS test for a full chromosomal evaluation needed to determine what we were facing.  They wanted to bring me back in the following Monday but the test required a couple days of rest and I had a seminar and fitness instructor certification scheduled that week.  Since the tests were not going to change anything for the baby and there was no risk to travel or exercise, we opted to delay the test a week so I could participate as planned.

I know you might be thinking, how could you even think about work? But the conference I was scheduled to attend was basically 3 days of uplifting and motivational content that I knew would fill me up and I would be surrounded by amazing people.  So we scheduled the testing for the day after I got back and I went to my conference as scheduled.

We got home from the appointment and I prayed for a miscarriage.  In fact that first weekend I thought I was miscarrying – I had some brown discharge which hadn’t happened AT ALL prior and some cramping.  Then while working I felt what I can only describe as my period starting…you know that feeling right, friend?  You’re in the middle of something and you feel that liquid come out and you’re like oh God please don’t let this be a disaster by the time I can get to the bathroom.  I finished up work and raced home to “see” what had come out.  Nothing.

Then, the depression set in.  If I wasn’t going to miscarry, I was already in the 2nd trimester, was God asking me to carry this baby to term and deliver a stillborn?  The weight of that paralyzed me – I spent Sunday on the couch.  I never made it out of my pajamas.  My big accomplishment was having a couple of bites to eat and brushing my teeth.  I was near catatonic otherwise. Beyond consoling and unable to be encouraged.  My husband did everything that day.  I’m so thankful for him.

I knew things needed to be different the next day and I did finally pull myself together, clean up my house, and get myself ready to head out of town.  My husband deserved a tidy home and food in the fridge as a left and I wanted him to be cared for while I was away.  The activity helped to distract me and it was needed after the burden of Sunday. I even took myself for a mani/pedi.

And oh my gosh, the love that poured out over us as I began to share our story on social media.  I mean I think we’ve blown up the prayer lines to God.  People I don’t know, friends I haven’t heard from in years, have reached out to support, encourage, and let us know they are praying. Our story has been forwarded to bible studies, small groups, churches, and prayer teams.  Our pastors called us.  And a girlfriend came over the morning I left for my conference, and prayed with me.

I was flooded with a sense of peace in the pain.  I was comforted as I left town.  God wrapped his arms around me in that moment and said, “Go, I’ll be with you”.  For 5 days, I sort of just felt like a normal girl.  I smiled, I laughed, I met knew friends, I celebrated accomplishments, I soaked up lessons for the top leaders in our profession and in the personal development space.  God had a special message, multiple really, for me there.  I knew he orchestrated the timing of it.

And yet, as soon as I woke up, dark and early, to head to the airport and go back home, the weight of what I was facing fell back on me.  The anxiousness started to come back mid-flight.  I couldn’t get off the plane, to baggage-claim, and headed home fast enough.  And that Sunday, a week from the first paralyzing day, I felt it again – paralyzed (and exhausted from the trip) of what was being asked of me.

Friend, I don’t know what you’re facing.  It may be better, it may be worse than the storm I’m in. You may be in the middle of the fire and unable to find rest.  I bounce in and out of that.  But I’ll share with you what I shared on my first Facebook Live about this story…

Every shitty (that’s not Christian, it’s just real) situation I’ve ever been in, every hurt I’ve ever been through has been purposeful.  At a later time, that I could have never imagined, my story, my mistakes, being redeemed, and God did in fact [always] reveal purpose.

I don’t understand this now.  I’m angry about this now.  And you probably are too about your given situation.  But somewhere at my core, I’m awaiting the purpose, knowing it’s there.  I wish I had a verse to quote you, some inspiration to give you…but right now my brain is clouded by emotion and I only have pieces of scriptures or songs that flash briefly in my mind across the struggle.  Prayer is where I find my comfort, both in saying it and receiving it so where words fail me, I know Jesus hears my every cry and knows my heart.

Here is what I will say – over and over and over again, people have thanked me for my vulnerability and honesty in this.  I’ve been shocked by that.  I know it’s dark at times.  But that’s what I’d say for now – share your struggle.  So many women have come to me saying they struggled quietly and alone through miscarriage and loss of children and they wish they would have opened themselves up to the support they see being poured out on us.  The way we’ve been covered in prayer, you just can’t even begin to imagine.

I don’t know if that will be the right path for you, but it is working for me.  So I’m going to continue to share.  You never know the support you can find in sharing your journey.  I’ve been overwhelmed (in the best way) by it.  While I would pray to have this cup pass from me, we are thankful!

Avocado Brownies

Ok, THESE are delicious!  I made them for a family that just had a baby and they barely made it out of our house!  I wasn’t totally sure when I found a recipe for brownies and the main ingredient was avocado but I’m tellin’ ya, so so so good!

Here’s a quick rundown because I know you’re ready to go make these right now!


  • 1 avocado (ripe), mashed
  • ¼ cup extra-virgin coconut oil, melted (or EVOO)
  • 1 egg
  • ½ cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • ¾ cup unsweetened cocoa powder
  • ½ tsp. Himalayan salt
  • ¼ cup gluten-free flour
  • ⅓ cup dark chocolate chips (I like the Enjoy Life brand cuz they don’t have all the crap ingredients)


1. Preheat oven to 350° F.
2. Prep an 8×8 baking dish with a brushing of oil or natural non-stick cooking spray.
3. Combine wet ingredients in a bowl and mix well.
4. Combine dry ingredients (minus chocolate chips) in a separate bowl and mix well.
5. Add dry ingredients to wet ingredients and mix well.
6. Stir in chocolate chips
7. Pour into baking dish and spread batter evenly.
8. Bake for about 35 minutes, or until toothpick inserted in center comes out clean.
9. Cut into 16 squares.


What Your Doctor Isn’t Telling You About Managing Hypothyroidism!

Ok so I am just getting so overly frustrated with the fact that doctors don’t hesitate to prescribe a litany of medications for chronic illness yet almost NEVER recommend nutritional changes or counseling to help people understand how to control their disease with food.

And YES, you can significantly impact your healthy with what you put in your body!

Now don’t get me wrong, I have a TON of respect for physicians and I know there are some amazing doctors that will take a more holistic approach but by in large, most will prescribe meds before recommending (or referring for) nutritional support.

I have several friends and clients who struggle with hypothyroidism and while I don’t personally battle any conditions like this, I want to give them every opportunity to FEEL GOOD that I can. So I started doing a little research and came across these basic nutritional recommendations for those of you battling HYPOthyroidism.

I sent these to one of my clients and she has noticed a SIGNIFICANT difference since implementing these changes and said it’s totally worth it even though she had to eliminate some of her favorites.  I hope you find this helpful too!

make sure you’re getting…

  • Adequate iodine intake (you can get this from sea food/sea vegetables like kelp and from Himalayan sea salt, it’s pink! So fun!)
  • Adequate protein intake
  • Enough Vitamin A, Vitamin D and Zinc
  • Selenium also plays an important role
  • OR save yourself the trouble of taking all four of these vitamins and pick up this Pure Encapsulations Thyroid Support Complex that has all of these vitamins and iodine included!

reduce or eliminate intake of…

  • Wheat (gluten) and dairy
  • Coniferous veggies, this may be good or bad news for you LOL! It would be awful for me but a lot of people don’t like these anyway…coniferous veggies include: broccoli, cauliflower, Brussels sprouts, cabbage…you know tree looking things 😉
  • Some nuts (walnuts and almonds seem to be the worst culprits) and soy can also aggravate your symptoms…in fact, I would just remove soy from your diet completely it’s honestly really disruptive to the system, especially hormonal balance and when those are out of whack, pretty much every other body system is as well.  Just ditch it!

get plenty of…

  • Water!  This is just generally a good practice.
  • Routine exercise is extremely helpful, both in regulating the thyroid and in reducing stress with prevents cortisol levels from spiking which also throws off the thyroid

So here’s the thing, this might seem like a total overhaul of your nutrition.  I recommend making small changes over time.  Don’t overwhelm yourself but cutting everything all at once, it will feel like torture if you do that.  Instead just pick a couple of these ingredients to eliminate and see how you feel.  Gradually eliminate others and you might find you’re feeling a whole lot better.

Now I’m not telling you to ditch all your meds or never see your doc again either, I’m just saying there is a side of this that can be significantly impacted by what you put into your body. Nutritional changes are worth trying to find a balance and then determine the right medication dosage with your doctor based on what works best for you.

My wish for you is that you live a long and healthy life!  Nutrition plays such a big role in that and I hope you find this helpful!

Almond Flour Chocolate Chip Cookies

Who doesn’t LOVE cookies?!  I do my best to keep the out of the house because, HELLLLLLOOOOO sweet tooth over here that can’t just have one.  But every once in a while I like to make a treat and whenever I come across an awesome healthy option, I love to share!  These are from the Fixate Cookbook, my go-to for healthy recipes!


  • 3 cups almond flour
  • 1 tsp. baking soda
  • 1/4 tsp. Himalayan salt
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1 egg
  • 2 egg whites
  • 1 tsp. pure vanilla extract
  • 1/2 cup dark chocolate chips (I prefer the Enjoy Life brand)


  1. Preheat oven to 375
  2. Line a baking sheet with a silpat, wax paper, or cooking spray
  3. Combine almond flour, baking soda, and salt in a bowl.  Mix well and set aside.
  4. Beat coconut oil and maple syrup until creamy (4-5 min)
  5. Add egg, egg whites, and vanilla.  Beat for another 2 min.
  6. Slowly add almond flour and mix until blended
  7. Add chocolate chips (the best part!)
  8. Roll 1 tbsp of dough into a ball and place evenly on baking sheet
  9. Bake 14 minutes
  10. Eat one while it’s warm 😉
  11. Cool the rest on a wire rack…


Chocolate Peanut Butter Eggs

Don’t we all love that famous Reese’s Peanut Butter Egg?  Seems harmless enough…chocolate, peanut butter…they aren’t the worst things in the world for you right?  Wellllll, except that most store-bought candy is loaded with filler ingredients and preservatives that promote a toxic environment in our bodies.  So here’s a way to make this store-bought fave at home, in just a few easy steps with some basic ingredients you might already have in your kitchen.

ingredients for eggs:

  • 1 cup all-natural peanut butter (you can use almond butter if you prefer)
  • 1 tbsp. non-GMO cornstarch
  • 3/4 cup coconut flour
  • 2 tbsp. pure maple syrup (not Aunt Jemima’s)

ingredients for coating:

  • 1 cup dark chocolate chips (I like the Enjoy Life brand because they are dairy, nut, and soy free)
  • 2 tsp. coconut oil
  • OPTIONAL: Himalayan Sea Salt to sprinkle on top


  1. Mix all ingredients for eggs in a large bowl until dough-like
  2. Form into egg shape with hands and place on a baking sheet lined with wax paper or a silpat.
  3. Place baking sheet into freezer for eggs to set.
  4. While eggs set, heat chocolate chips and coconut oil in a small pan over low heat until melted.
  5. Remove eggs from freezer and coat, on at a time, in melted chocolate.
  6. Return to baking sheet after coated.
  7. OPTIONAL: sprinkle Himalayan sea salt over top of coated eggs
  8. Return baking sheet to freezer and allow to set for 15 minutes.