You Are Not Your Diagnosis

There have been many moments over the last 15 years that truly impacted my autoimmune healing journey. Acknowledging that I was not the diagnosis I was given was one of those moments. This acknowledgment was not easy. It took a lot of work! If you are struggling with your health and you finally receive a diagnosis initially it can be a positive thing. It can help point you in the right direction by allowing you to research and educate yourself. It can lead you to connect with others. It can make you feel more secure. It can validate why you have felt the way you have. It can help you explain to other people what is wrong… and the list goes on. However, over time a diagnosis or “label” for the set of symptoms you are experiencing can do more harm than good. Here is why. It may sound crazy but when we are given a diagnosis we attach ourselves to it. We begin to identify as that diagnosis and before long it becomes part of who we are. The more we talk about it and the more we say the words “I have” the move we solidify ownership of the disease or condition. Once an identity is established it can be very hard to break away from it. Learning about and understanding a diagnosis can be helpful initially. Where we need to be careful is not allowing it to define who we are. When I was diagnosed with Ankylosing Spondylitis and Chronic Iritis I told everyone! It was all I talked about. It almost became this cool thing that I had that no one else I knew had. While it may seem to talk about your diagnosis all the time can be healing. The reality is the more we talk about something and the more we think about something the more it persists. In our world, we like to label everything. When it comes to health issues labels allow practitioners to follow a standard of care and treatment plan. This is how allopathic medicine works. Sometimes treatments are needed and can help a person with symptoms. However, if the underlying reason for why you became sick in the first place is never addressed true healing is not possible. Now, I’m not talking about things like acute infections. What I am talking about is chronic issues. Our body is so…

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Salt Water Flush: What It’s All About

I want to start by saying that everything I am sharing in this post is from my own experience. Each person is unique. What works or may have benefits for one person may be detrimental to another. Keep that in mind as you continue to read this post. This blog post is not medical advice. Now that we have that out of the way lets chat salt water flushes! WHAT EXACTLY IS A SALT WATER FLUSH Salt water flushing has been around for a long time but is being talked about a lot more recently. The basics of a salt water flush are you consume a large quantity of salty water in a short period which results in an emptying of the bowels. When you consume a large quantity of warm saltwater it has a laxative effect and helps to cleanse the colon and draw out toxins. This may sound very unpleasant but typically you won’t get a stomach ache or cramping. You will just have a feeling of urgency to use the bathroom. How many times you have to use the bathroom is specific to each person and could be different each time you do a flush. So, don’t flush on a day when you have plans. QUALITY MATTERS The quality of the salt and water you consume for a flush is critical. You want to use a high-quality salt like Redmond Real Salt which contains trace minerals. The water you use should be filtered or spring. You do not want to use iodized salt or tap water. If the thought of drinking straight salt water seems unbearable you can add the juice from one organic lemon to help offset the taste. BENEFITS AND RISKS Benefits of salt flushes include improved digestion, relief of acute constipation, and a reduction in bloating. Some also report it helps to improve skin issues and even chronic pain. As with anything there can be risks and not every person will have a positive experience with a saltwater flush. So, you need to speak to your doctor before trying one. If you have high blood pressure, chronic digestive issues, kidney issues, or any other serious medical condition you should avoid salt water flushes. Also, if you are pregnant or nursing salt water flushes are not appropriate. HOW OFTEN SHOULD I FLUSH How often you do one is up to you. I do a flush…

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The Story We Hold Is Invisible To Others

This post may be short but the message is important. THE STORY WE HOLD IS OURS Each one of us holds a personal and unique story. Our life experiences up to this very moment may look very different from each other. The events that brought us to this very moment cannot be compared to anyone else on this earth. Because the story we hold is ours. Our thoughts, passions, and beliefs are built from things we have lived through. Things that have changed us. Things that have shaped us. Things that have allowed us to grow and become who we are. OUR STORY IS NOT VISIBLE BY EYESIGHT ALONE Some of us have healed from or struggle with chronic illness, some of us have lost loved ones at a young age, some of us have been abused, some of us have life altering trauma, some of us have dealt with years of self-hate, some of us are in pain every single day both physically and mentally and the list goes on. We all are living life through a different lens and managing things the way we know best. Our story is not visible by eyesight alone. We are not on this earth to judge others. We are here to love. OUR DIFFERENCES ARE A GIFT Keep this truth in the back of your mind each day as you encounter others. It will help you to better understand why each of us hold differing opinions, beliefs and views. We are not all meant to see things the same way. Our differences are gifts that we can share with others and our openness to understanding others perspectives will help us to grow. In Love, Health + Gratitude, Katie

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Healthyish Ginger Margarita

  I’m calling this margarita “Healthyish” because it has an ingredient that has major health benefits. Ginger! Ginger is an ancient spice that has been used for centuries in different cultures for many purposes. Today we know ginger has strong anti-inflammatory, anti-microbial, and anti-cancer benefits. It has also been shown to have protective effects against respiratory disorders. I love margarita’s and I love ginger so the two together are perfection. All the ginger margarita recipes I have found require making a ginger simple syrup or processing of the ginger root in some way but this Healthyish Ginger Margarita is as simple as muddling fresh ginger and shaking with standard margarita ingredients. This has become my favorite cocktail! It’s refreshing, not sweet and perfect for spring and summer. And you get an added health boost from the fresh ginger root! Print Healthyish Ginger Margarita Author: Katie Faison Recipe type: Smoothies + Drinks + Juices Prep time:  5 mins Total time:  5 mins Serves: 1 serving   Ingredients 2 oz blanco tequila 1 oz orange liqueur 1 oz fresh-squeezed lime juice 1 inch knob of ginger root peeled and sliced (more or less based on preferred taste) Optional: salt for rimming the glass and a lime slice for garnish Instructions Peel or cut the skin off of the piece of ginger root. Slice into a few pieces and toss into a cocktail shaker. Use a muddler to smash and break up the ginger root. Add tequila, orange liqueur, and lime juice along with a few pieces of ice. Shake vigorously. Rim a glass with salt if preferred by running a lime along the edge of the glass and then rolling in a bowl of salt. Garnish with a slice of lime. Cheers! 3.5.3251 In Health, Love + Gratitude, Katie

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4 Week Walk or Run, Strength + Stretch Program (FREE Program)

I’m excited to share this 4 Week Walk or Run, Strength + Stretch Program with you! There is no better time than now to commit to a workout program. This simple and effective program will have you seeing results in no time. Exercise is a huge part of my life and has helped to heal not only by Body but my Mind and Spirit too! I created this program last Fall for someone who was looking to increase her endurance so she would be ready for multiple weeks of hiking in Europe. She loved her results so I thought it was time to share! This program mixes interval and steady walks or runs with full-body strength exercises and stretching. It’s simple and easy to follow and you will have guaranteed results if you stick with it! In 4 weeks you will increase your endurance, strength, and flexibility. This program can be used after the four weeks are over. If you walked during the first four weeks. Work on running during the next four weeks. Or, increase the weight for strength exercises as you become stronger. This is a FREE program. Just click the download button below. This program can be viewed on a computer, tablet or phone. Or, print for easy reference!       In Health, Love + Gratitude, Katie

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Easter Recipe Roundup (Paleo, Keto, AIP, Gluten Free, Dairy Free)

This year Easter is going to be completely different than years past but instead of being disappointed or sad, I am accepting what is. I know we will have a fun, special day celebrating Jesus’s resurrection. I think H is a tiny bit concerned that the Easter Bunny may have issues getting candy with the quarantine situation we are living through. But, I reassured him that I’m positive the bunny will have no problems! Even though we will be celebrating differently this year it does not mean we can’t gather around our table with a lovely meal. I have rounded up some of my favorite spring recipes into this Easter Recipe Roundup. These recipes are healthy and simple to make and perfect for Easter day! Wishing you and your family a blessed Easter! Chicken Fries with Mint and Sweet Spicy Raspberry Sauce Sweet + Tangy Pork Lettuce Wraps Paleo Zoodle Carbonara Easy Herb Roasted Chicken Pan Seared Salmon With Mint Pea Puree Purple Cauliflower Soup With Garlic Sage Olive Oil Simple Grain Free Banana Bread Muffins Raspberry Lemon Mousse Deconstructed Strawberry Shortcake Strawberry Shortbread Crisp Berries With Lemon Thyme Coconut Whipped Cream Citrus Shortbread Cookies Curly Endive Salad with Pomegranate, Pears and Pistachios Asian Cauliflower Rice Chop Salad Fennel Citrus Salad Blueberry Avocado Spinach Salad Herb Potato Salad (Mayo Free) Arugula Mint Pesto Bites Grapefruit Rosemary Fizz In Love, Health + Gratitude, Katie

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Keto Whipped (Dalgona) Coffee

I am a tad behind on what is currently trending when it comes to coffee because just last week I learned about whipped coffee. Also, known as Dalgona coffee. I’m not sure how I missed this super fun coffee trend but I’m super glad to know about it now. Whipped coffee is popular in South Korea but other countries have a version too. In Greece, it’s called Frappe Coffee, in India its called Beaten or phenti hui Coffee. Whatever you call it I think it’s one of the most fun drinks you will ever try! It is so simple to make. Whipped coffee requires only three ingredients. Instant coffee, sugar, and hot water. The amount of sugar in traditional whipped coffee is quite high so instead, I tried to make it using a granulated erythritol monk fruit blend that worked perfectly and Keto Whipped (Dalgona) Coffee was born! What Do I Need To Whip It? I found a standard hand mixer works easiest but you can use a whisk and whip it by hand. You can also use a hand frother. You can also just shape in a lidded jar. What Other Sweeteners Can I Use? If you are not a fan of keto sweetener and want to make this paleo or refined sugar-free you can sub coconut sugar. I did not try it myself but did research and found that it works well! If you don’t care about a little sugar then try organic cane sugar or brown sugar. Both will obviously will work well today. If you don’t want sweetener at all you can leave it out. It will still whip but won’t be as stable for as long. Can I Use Regular Coffee? I did a bit of research on this because I know not everyone has instant coffee laying around. While I did find a video using brewed coffee the results achieved are not as good as using instant coffee. It also requires quite a lot more work. Here is the video in case you want to give it a try. Straw or No Straw? Good question! I think it depends. Here is a question to ask yourself. When you drink a cappuccino or coffee with whipped cream or another topping do you like it mixed into the coffee or not? If you like everything mixed then use a straw. If not then you would probably enjoy…

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Simple Grain Free Banana Bread Muffins

It can be hard to find the silver lining during difficult moments in our life. The current situation we are living in is less than ideal but I am making the most of it. I am thankful for these longer, slower-moving days with nowhere to be. Having all three of us at home is so special and it’s allowing us to connect in a completely different way. We may never have this opportunity again so I am taking the time to enjoy every moment. I am loving helping H with his school work and making lunch for J. Just a few weeks ago a typical day meant minimal time together as a family. This experience has shown me that as soon as things go back to “normal” I will savor moments together even more. One of the things I am loving most about our new routine is the slower mornings. While J is working upstairs H and I make breakfast together before starting on school work. Some mornings it’s something fast but on other mornings we bake or do something a little more fun. H and J LOVE banana bread! This morning we turned our standard banana bread recipe into muffins and they turned out delish. It’s only 2:47 pm and between J and H they have managed to eat almost every single one. These Simple Grain Free Banana Bread Muffins are not only free of grains but they are gluten, dairy, and refined sugar free too. They only take a few minutes to throw together and if you have standard paleo baking supplies in your cabinet you will have everything you need. I topped these with slices of banana but you could also sprinkle with walnuts or pecans. I hope you love this recipe as much as we do! How are you making the most of this crazy time we are currently living through? Print Simple Grain Free Banana Muffins Author: Katie Faison Serves: 12-18   Grain Free, Gluten Free, Paleo, Refined Sugar Free, Dairy Free Ingredients 2 cups blanched almond flour ½ cup tapioca flour 1¼ cup of mashed bananas 2 eggs ¼ cup coconut sugar (can use granulated erythritol monk fruit blend) + extra for topping ¼ cup avocado oil 1 tsp vanilla extract 1 tsp baking soda 1 banana for topping 1 tsp cinnamon ¼ tsp salt Instructions In a bowl mash bananas with a fork. Add coconut…

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Picadillo with Currents, Green Olives and Harissa

FUN NEW TAKE ON A TRADITIONAL DISH Picadillo is a traditional dish in many Latin American countries. Each country makes it slightly different but with similar base ingredients such as tomato, meat, and veggies. What I think makes picadillo so special are a few ingredients you may think seem out of place. Raisins and Green Olives! Raisins add a touch of sweetness and green olives add a touch of brininess. I wanted to update this traditional recipe slightly so instead of raisins I used currents and I decided to add a touch of heat with a little harissa. Harissa is a hot chili paste and is wonderful added to just about anything! You can make your own or buy it premade at the store. It amps up the flavor in this recipe and gives this Picadillo with Currents, Green Olives and Harrisa a little spice. Sweet, savory, and spicy.  The perfect combo! For this recipe, I also used grass-fed grass-finished beef from Triple T a ranch and farm located in north central South Dakota. Roy, the owner has an incredible autoimmune healing story which I am excited to share with you. Stories can be so powerful! Reading other’s stories of healing is what gave me hope throughout my own journey. Roy not only healed his body but he discovered the importance of eating foods the way nature intended and was also called to follow his passion. You can find Roy’s story here. The quality of the food you consume is critical to your health regardless of whether or not you struggle with autoimmunity. One food that quality should be a no-compromise is meat. If you consume meat you should take the time to understand where it is coming from. There is a stark difference between conventionally raised meat and grass-fed grass-finished meat. WHY GRASS-FED GRASS-FINISHED MATTERS You may be familiar with grass-fed beef. It has become much more readily available and can be found at almost every grocery store. However, just because it is labeled as “grass-fed” it does not mean the animal’s entire diet consisted of only grass. The term grass-fed is unregulated and can be used as a label on meat that was grass-fed only for a small part of an animal’s life.  Most grass-fed meat on the market comes from animals that were grass-fed but then finished on grain feed. Grass-finished means the cow ate only grass and…

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Autoimmune Healing Story: Roy Thompson

It all started as a 20 year old in 2007 when I was in my second year of tech school. For three months straight I couldn’t seem to get over a nasty cold. For three months my doctor kept giving me an antibiotic Z pack over the counter. (At that time I knew nothing about health and nutrition) I would feel better for a couple of weeks and then would come down with another cold so in three months I went through three antibiotic Z packs to no avail. Spring was fast approaching and I was nearly done with school but noticed I had steadily been losing weight. I had always loved working out and trying to stay fit and bulked up so losing weight wasn’t something I wanted to admit. Being the bull-headed young man I was, I didn’t want to admit that I didn’t feel good nor that I was losing weight so I chose to not say anything about it and just get over it on my own. I graduated from tech school and moved back home to begin my custom fencing business. But as the days went on I could tell something wasn’t quite right, I had consistent stabbing abdominal pain and diarrhea. I agreed to see a Dr after my parents began telling me I didn’t look well, and also the blood that started showing up in my stools scared me enough. They did a colonoscopy and sent the results to Mayo Clinic to be tested by their labs but the results were inconclusive. They couldn’t seem to figure out what would be causing my sickness. They did lots of lab work to find out that I had an intestinal infection called Clostridium Difficile as well as Epstein Barr Virus (Mono), which would explain why my immune system was so run down and couldn’t get over the cold and flu a few months before.  The docs put me on a couple of different medications to try to clear up the clostridium, but unfortunately, it did not do the trick, the combination of the meds only made me react and get extremely stiff and sore all over. The doctors thought that I had spinal meningitis but after doing a spinal tap they concluded that I thankfully did not have spinal meningitis! However, that spinal tap made me have severe migraine headaches for a couple of weeks.…

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