AIP 101 Guide
Heal Your Body and Regain Your Energy by Starting the Smart Way.

All Posts by Louise Hendon

How AIP Helped Andrea’s Fibromyalgia Symptoms

Louise Hendon | November 28
Andrea Wool created Autoimmune Strong as a result of her struggle with autoimmune conditions. She has created a fitness program designed specifically for people with autoimmune conditions, fibromyalgia and other forms of chronic pain. She’s a certified nutritional therapy practitioner and personal trainer, and has developed a system that has helped thousands manage their symptoms through proper diet and regular exercise.

Andrea’s Life before AIP

Andrea struggled with health issues for many years before being diagnosed with Hashimoto’s, Celiac disease, and Fibromyalgia.

Her doctors didn’t seem overly concerned, but she knew something was wrong. And after having her second son her symptoms got even worse.

Andrea went to every specialist she could but none of them could figure it out.

She was exhausted, her hair was falling out, she had trouble losing weight and suffered from bowel problems and unbearable muscle aches. The doctors brushed it off as anxiety and suggested that her best bet was to simply get some rest.

But she knew that just “getting some rest” wasn’t going to help. She had to make a bigger change.

The Elimination Diet and AIP Came To The Rescue

After doing some research, Andrea discovered that many people felt better using an elimination diet. So that’s where she started.

She completely overhauled her diet – eliminating gluten, sugar, coffee, and alcohol. She learned about the importance of properly raised meats, organic veggies, and healthy fats. And after just three weeks of following this diet, she felt significantly better.

Even though Andrea’s initial diet wasn’t completely AIP-compliant (Paleo autoimmune protocol), it was a big enough change from the standard American diet for her to notice huge improvements in her health.

After experiencing that initial improvement in her health, she decided to take it up a notch.

She started focusing on a holistic education and integrated simple healing strategies into her life. She fine-tuned her diet, exercised more often, and meditated frequently.

Andrea’s Favorite AIP Dish

Andrea’s favorite foods are chicken, salmon, bacon, spinach, cauliflower and red cabbage. So she crafted up this Balsamic and Bacon Glazed Red Cabbage recipe. It’s so good, she keeps a batch of it in her fridge at all times. It’s got a nice crunch, a little sweetness, and pairs well with any protein.

Bacon & Balsamic Glazed Red Cabbage

Reintroducing Foods After the Elimination Diet

Andrea, like everyone else, was excited when thinking about reintroducing foods. But she knew that she had to take it slow and be strategic.

So she started with the reintroduction of tomatoes since they are her favorite food. From there she began reintroducing her other favorite foods one-by-one.

Some reintroductions were successful while others weren’t.

For example, she found that reintroducing black pepper, tomatoes, rice, and raw dairy in small amounts was OK. But eating too much of these foods would set off her symptoms again. So she’s cautious but still gets to enjoy those foods every once in a while.

Andrea Got Her Life Back

She now has enough energy to thrive in her busy life – running a business, raising two small children, maintaining a household, and being the best wife, friend, daughter, and sister that she can be.

She built the Autoimmune Strong exercise program out of her own need to exercise.

In order to heal her body, she needed to add movement to her lifestyle. However, going to the gym and doing traditional workouts aggravated her autoimmune condition and caused her pain and inflammation.

So she took matters into her own hands. She went to school and became a certified personal trainer. Then, after her certification, she developed an exercise system that increased her strength and flexibility, while at the same time reduced her pain.

Her best advice, which we definitely agree with, is to get moving – even if it’s just for 10 minutes a day. And if you want more tips on how to start incorporating movement into your life, you can read Andrea’s blog post about that here. And check out her fitness program here.

AIP Stuffed Chicken Breast

Louise Hendon | November 8

Chicken makes a great canvas for creative kitchen artistry. Serve it to a friend or partner and they’ll think you spent all day cooking this flavorful concoction.

Most stuffed chicken recipes call for cheese. I made this dish AIP compliant by subbing out the cheese and adding a rich pesto and cauliflower filling.

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17 Fast and Easy AIP Dinner Recipes That Take Under 30 Minutes

Louise Hendon | November 6

Some nights you’re in a hurry…

And you don’t have time to make something elaborate for dinner.
Or spend hours trying to find an AIP-friendly recipe to follow.

But that doesn’t mean you have to eat the same quick ‘n’ easy go-to meals over and over again.

Just keep this list of 30-minute dinner recipes handy.

If you’re looking for a soup or side dish…

  • Parsnip Carrot Mash with Lemon Zest & Thyme
  • Creamy Leek & Salmon Soup
  • Quick Onion Soup

You can serve these as a starter (in smaller portions) or eat them as a main dish.

If you feel like eating a light salad…

  • Thai Beef Lettuce Wraps
  • Pomegranate Chicken Salad
  • Steak Salad with Arugula

They might be light on the stomach but these options are full of flavor.

If you want some simple patties to throw on the grill…

  • Savory Herb Breakfast Patties
  • Lamb & Leek Burgers with Lemon Cream

Pair these patties with AIP Dinner Rolls for the perfect AIP burger and bun.

Or you’re after something a little more hearty…

  • Roasted Garlic & Artichoke Stuffed Chicken
  • One Pan Baked Chicken Thighs
  • Steak Medallions with Ginger Asparagus Mushroom Sauté
  • Zucchini Noodles with Scallops & Bacon

These dishes are filling and satisfying even though they’re quick to make.

You can read through the list of recipes here or download it to read later by clicking on the green button below.
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AIP Waldorf Salad

Louise Hendon | November 1

If you eat the same salad every day, it’s easy to become bored. Fortunately, this AIP waldorf salad offers an amazingly unconventional lunch or dinner option.

Perhaps the signature feature of a traditional waldorf salad is its mayonnaise base. To make this version AIP-friendly, I created a homemade dressing that pairs nicely with apples, celery, and grapes.

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AIP Cauliflower Dip

Louise Hendon | October 17

This versatile, tasty dip will add some flavor to your veggies without compromising the healing effects of your AIP diet.

Going AIP can be a huge change. From birthday parties to getting together to watch football on the weekend, food is often a central part of social gatherings. It’s easy to miss your favorite meals and snacks, but it’s exciting to find new favorites too.

This dip has all the craveability of your traditional store-bought (and likely inflammatory) dips. For that reason, make sure you keep yourself from going overboard if you decide to make a larger portion.

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AIP Loco Moco Burger

Louise Hendon | October 5

This is no ordinary burger. Take one bite of this satisfying, deeply flavored version of the Hawaiian classic and you’ll want it in your regular recipe rotation. This version is topped with creamy, high-fiber avocado and delicious diced beetroot.

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17 Relaxing AIP Herbal Tea Recipes

Louise Hendon | August 28

AIP herbal teas are great as more than just a warming drink to sip in winter – here are four other ways you can use them:

  1. If you can’t have coffee, our Coconut, Rose & Earl Grey Tea Latte is a good swap to make.
  2. Iced Tea recipes are a great way to cool down in the heat – there are a couple here you can try, like the classic Cold Brew Iced Tea with Lemon & Mint or the more inventive Honeysuckle Tea.
  3. Herbal teas can be used to add a refreshing twist to morning smoothies or make sweets, the Hibiscus Gummies in this post are just one example.
  4. Plus, herbal teas are used as wellness remedies in many cultures across the world.

These herbal tea recipes also feature many common herbs, like:

  • Chamomile, which is often used for relaxation and calming.
  • Turmeric, which is often a traditional remedy for colds or tummy troubles.
  • Ginger, which is often used for soothing sore throats and digestive problems.
  • Licorice root, which is often used to calm the respiratory system and strengthen the immune system

From a Chamomile Mint Tea to help you unwind before bed, to a Cold Bustin’ Elderberry Tea and an Antioxidant Wellness Tea, we’ve found plenty of options you can try when you’re feeling stressed, tense or just under the weather.
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58 AIP Breakfast Recipes To Get Your Morning Off To A Great Start

Louise Hendon | August 25

Finding delicious AIP breakfast recipes is tough. You can’t have eggs and bacon, regular cereal, or regular pancakes, donuts, and waffles. And even most Paleo breakfast recipes aren’t allowed on the Paleo autoimmune protocol (AIP).

That’s why we’ve put together this GIANT list of 37 AIP breakfast recipes – they’re all dairy-free (no ghee even), grain-free (no oats, no gluten, no rice), egg-free, nut-free, seed-free, soy-free, legume-free, and nightshade-free. They’re even chocolate-free and coffee-free!

Don’t worry though – eating a health AIP diet doesn’t mean bland or boring breakfast foods. From AIP pancakes to porridges and sausages, you can still enjoy many of your old breakfast favorites.

We’ve also found some more unusual AIP breakfast recipes to provide extra variety.

How about soups for breakfast? This is actually very popular in many Asian cultures. It’s also a great way to get more bone broth into your diet.

Or want to try your hand at making a simple AIP coconut yogurt? We’ve got that covered too!
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AIP Italian Burgers Recipe [Paleo, Keto]

Louise Hendon | August 14

Grass-fed beef burgers are not only AIP, Paleo, and Keto, but they’re also just really tasty and easy to make.

So, whip these up no matter what diet you’re on. You can also switch out the seasonings or add in some vegetables to change the flavors.

Here are some different seasoning options for AIP burgers:

  • Thai Burgers – Chopped fresh basil leaves with a dash of coconut aminos
  • Onion Burgers – Finely chopped green onions with onion powder
  • Garlic Burgers – Finely chopped onions with garlic powder
  • Veggie Burgers – Finely chopped asparagus, spinach, and green onions

Test them out and see which one is your favorite. Personally, I find the onions with garlic are delicious every time!

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