Wellness

Essential Oils for Emotional Regulation

A couple of weeks ago, I got to attend a workshop on Emotions & Essential Oils from Amanda Porter, co-author of said book. As I listened to her story, I couldn’t help but think her story fit right in with the stories on my Embracing Intensity Podcast! She spent many years suppressing her emotions and now she helps others use essential oils to help fully process and bring them into balance.

I highly recommend the book and accompanying emotions wheel to help explore the emotional benefits of oils, but I’d like to share a few highlights of doTerra’s top 10 oils from that book and The Essential Life, which gives a ton of information including blending tips.

Essential Oils for Emotional Regulation - Free Retreat Planner Inside

Lavender - There’s a reason that lavender is such a popular oil! It’s super gentle and soothing and I’ve used it to soothe a lot of skin irritations, but it also has amazing calming qualities. It also enhances communication and self-awareness. It can aid with anxiety, focus and sleep issues and balance emotions by moving from feeling unheard to expressed.

Peppermint - I feel like every person who you hear got into essential oils, we think “slap some lavender or peppermint on that.” Peppermint is an energizing oil to complement the calm of lavender. It brings a feeling of optimism and strength to face challenges. It can balance emotions by helping you go from feeling hindered to invigorated!

Frankincense enhances the properties of other oils, and is also used for focus and meditation. It is known as the oil of truth and helps with spiritual connection.  It balances emotions by helping move from a feeling of separation to a feeling of unification.

Melaleuca (Tea Tree) is known as the oil of energetic boundaries. It helps us to build healthy and respectful connections and feel empowered, resilient and safe. It also aids in responding to shock when used under the nose or along the spine. It can balance emotions by moving us from unsure to collected.

Oregano helps us bring humility, flexibility and non attachment. It can help bring us from feeling obstinate, or stuck in our ways, to unattached.

Lemon helps us bring focus and mental clarity. It also brings a feeling of energy, alertness and joy. It can be used aromatically to reduce stress. It can bring us from a place of mindlessness to feeling energized.

On Guard (blend) - This is known as the protective blend. It aids in setting healthy boundaries and helps us to feel capable, independent, strengthened and reinforced.

Breathe (blend) - This blend is good when we are sad, grieving or feeling unloved or constricted. It helps us to gain a feeling of openness and feel loved, supported and embracing of life. It can help bring us solace and healing. It can also aid us in sleep issues.

Deep Blue (blend) - This blend can help us when we are resisting pain or avoiding emotional issues. It helps us to feel strengthened, accepting, soothed, serene and healing.

Digest Zen (blend) - This blend can help us when we feel overstimulated, overwhelmed, apathetic or unenthusiastic. It aids us when we are having difficulty assimilating new information or experience a loss of appetite. It helps us to assimilate and adjust to experiences and to feel nourished and enthusiastic.

Both the doTerra Family Essentials Kit and the Home Essentials Kit have these top 10 oils and blends, but the Home Essentials Kit has three times the quantity.

The great thing about any of the kits is that you then get wholesale prices on doTerra oils with no obligation to purchase anything else.

If you decide to take advantage of an enrollment kit now, I will also include an extra 1:1 Energy Audit Coaching Call to look at where you might have energy leaks and how you can make subtle changes to increase your energy.

This is ON TOP OF what you get whenever you buy a kit from me:

  • Wholesale membership (25% off additional oils and product for one year, $35 Value)
  • A private 1:1 session with me to go over your oil needs
  • Ongoing support and check in’s
  • Access to me via e-mail or Facebook

Here’s how to order:

  1. Go to https://www.mydoterra.com/auroraremember/
  2. Click “Join and Save” at the top”
  3. Click “Join doTerra”
  4. Choose your Language and Country and click CONTINUE
  5. Choose Wholesale Customer and click CONTINUE
  6. Type your personal information (my doTERRA ID should already be in the Sponsor ID field but if not it’s 3157373)
  7. Find your enrollment kit (Home Essentials Kit) and click ADD TO CART
  8. Choose your shipping method and click VIEW TOTALS
  9. Enter your billing address or click the box if your billing address is the same as your shipping address and click PROCESS ORDER NOW AND CONTINUE
  10. Enter your payment information
  11. Email me (aurora@auroraremember.com) to let me know you got your oils!

To help you on your self-care journey, I created this free retreat planner!  It includes information on: How to prepare for your retreat in the way that’s best for you; Simple, accessible, and straightforward practices to deepen your experience; A template planner;  A guide to using essential oils to enhance and deepen your healing experience; A recommended reading list; and more!

Spiritual Bypassing is Not Benign

Although I grew up in the spiritual community of the Unitarian Universalist Church, I have often veered away from the word “spiritual” in the past. It hasn’t been until I’ve immersed myself more into the coaching and healing world that I’ve really started to put my finger on the fact that the associations I’ve had about spirituality that I reeled against is not really spirituality, but spiritual bypassing.

I used to think of spirituality as a kind of pedestal - people who have transcended earthly concerns and are somehow on a higher level of consciousness. But the thing is to truly be “conscious” you have to acknowledge the dark, not just the light.

Spiritual bypassing is when we gloss over the darkness and focus only on the light. This viewpoint has become more insidious as things like the law of attraction permeate our healing and spiritual communities.

Spiritual Bypassing is not Benign: The Dangers of "Love & Light"

I used to think of this glossing over of the dark as at best laughable and at worst harmful to the person who is not facing their shadow, but I have come to realize that this trend and the systems that perpetuate it are causing great harm to others.

To be clear, I do believe that our thoughts have a profound influence on our reality and that where we focus our energy we see more opportunities. However, when I see platitudes like “high vibe only” and “follow your bliss” being used as weapons against people who are confronting their shadow, I see the real harm it can do.

I am very new to this whole topic and I will stumble my way through inelegantly, but here are some of the factors that I see that make spiritual bypassing so dangerous:

Victim Blaming - I first noticed this in the energy healing community with comments like, “you can heal if you want to,” or “people with fibromyalgia often don’t really want to heal,” and while I acknowledge that  there are a ton of modalities out there that can help in the healing process, many of the people I’ve known who have had dramatic healing experiences had the time and resources to explore and find the right modalities that worked for them. More recently I’ve observed how this line of thinking also minimizes the pain of people who have been abused and traumatized by quoting things like Eleanor Roosevelt, “no one can make you feel inferior without your consent” in response to someone’s expressed pain, which brings me to...

White Supremacy - I will admit that I am at the beginning stages of learning about this topic and have made it a high priority to learn more as I go. In my interview with Leela Sinha, she said “there are ways in which intensiveness - understanding intensiveness, helps us understand systemic racism. Because there are a lot of ways in which, over time, intensiveness has become culturally correlated with being nonwhite.” Where I see this play out in our spiritual communities especially is in tone-policing and asking people to “tone it down” when they express intense emotions. There is also a lot of cultural appropriation and erasure within modern day western spiritual communities. Where I’ve seen white supremacy play out most recently has been through victim blaming as well as lack of social context, capitalizing on the pain of others, self-centering, prioritizing “niceness” over “kindness” and deflection of responsibility. I know the UU church is facing this directly through their work on finding your roadmap to the UU conversation on white supremacy. Until we face our own contributions to this systemic issue, we will continue to perpetuate it. 

Capitalizing on the Pain of Others - Again, my first observation of this trend has been through behavior of healers that use other people’s pain and their promise of relief from that pain for their own personal gain. More recently, I’ve seen the pain of women of color used to gain attention and sympathy from white women in the spiritual community. As a byproduct of this, many well intentioned women, myself included, found themselves learning valuable lessons at the expense of other people’s pain. I am still processing myself how to best approach this and learning more every day.

Lack of Social Context - I have always been an optimist and it has worked out for me for the most part, but I acknowledge that that is in large part due to the fact that I grew up as a white middle class child with loving and supportive community and all of the privileges that came with that. When we judge people’s responses on our own personal bubble of experience, we are missing out on the social context which led to the response. For example, one thing I have taken for granted is my ability to have a calming influence on other people. I usually chose my words carefully when approaching a difference of opinion online and I'm used to being able to reason with people without having my words twisted around on me. What I have witnessed recently is that women of color who put in even more time, effort and emotional labor into crafting their responses in a way that should be heard, get their words twisted around into an attack even when it is obvious to me that it is not an attack, merely a calling attention to a problem that needs to be addressed. They get accused of "playing the victim" and then the white women in question turn it around and actually play victim and make it all about them. When you are experiencing acts of aggression and micro aggression on a daily basis “positive thinking” will not fix it.

Self-Centering - Self care is essential in doing any kind of spiritual, personal development or activist work. Too often though, if we get caught up with “connecting with self,” we get lost in “connecting with others”  - except where it directly benefits us. This was particularly observed by Sadie McCarthy-Sitthiket in my interview with her this week when she talked about how as American’s we are ego driven and individual focused as a culture. This self-centering is also seen a lot when someone points out a way we've injured them and then we make it all about us by over explaining or taking a victim stance. 

Prioritizing “Niceness” over “Kindness” - Kindness is about being helpful and assertive. Niceness is about being “polite.” When we place niceness over kindness, we are negating the very real challenging feelings other people may have. Niceness is a shallow condition that never looks below the surface. If we live in the land of niceness every day, we leave no room for deeper connection at best and do additional injury to the suffering of others at worst. Processing trauma, pain, abuse, oppression, suppression and our own internalized and externalized systems is not always pretty. Spiritual communities need to support that messiness rather than push to repress it.

Deflecting of Responsibility - This to me goes back to the victim blaming. When we quote things like, ““no one can make you feel inferior without your consent,” we deflect any responsibility we may have played in making someone else feel badly. We put it on the person who we offended and accuse them of being “too sensitive,” or “easily offended,” when in fact we should be focusing on what it was that we did or said that made them feel bad in the first place. Good intentions are nice but it is their consequences that tell us if they were kind. When we get too invested in defending our own point of view, we lose sight of the pain we may have caused or perpetuate it defending our case.

Inaction - To me the benefits of positive thinking and law of attraction can be that it brings your awareness to more opportunities in line with where you focus your energy. A vision board, for example, can keep our focus on where we want to go and widen our scope of possibility. These opportunities, however, are useless unless we take thoughtful action. For me, spirituality has always been tied up with social justice, and I feel that I have not taken action enough in this regard. I am committing myself to learning more and exploring more how visionary women have been making a difference in the world on my podcast.

As I wrap up the first year of my podcast, I see that it has been largely introspective in terms of exploring how intensity affects us personally. Moving into the year ahead, I’d like to shift focus on how we can use our intensity in a positive way to change the world, with a strong leaning towards intersectional feminism.

If you are local to the Portland, OR metro area and are invested in exploring intersectionality in our own spiritual communities, feel free to contact me. I don’t feel at all qualified to lead this discussion, but it’s something I would like to explore further.

Your "Power Zone"

Since we are beginning our Harness Your Power Challenge today, I thought I would share the first lesson on my blog. I created a fun little infographic to go along with it! 

Finding Your "Power Zone"

Self-regulation is a fancy word for controlling your own emotions, behaviors and physical state. If you experience the world more intensely than others, chances are you have had challenges with regulating your response to the world.

Your "Power Zone" Tools to get in "the zone" - Free Retreat Planner inside

Vacillating between mental, emotional or physical states that are too high or too low can leave you feeling like you are spinning your wheels. It can be difficult to think clearly in the moment to find strategies to bring you back to your grounded center.

The purpose of the Power Zone Toolkit is to help you develop tools that you can have at the ready when you find yourself thrown off course. The tools can either be printed for your own small binder or easily drawn in a bullet journal or other book. Dot grid paper is ideal for drawing your own diagrams (printable pages included in planner tools).

When you are revved up you might feel restless or even anxious or angry. You lack focus and your fight, flight or freeze mechanism may kick in. When you are in survival mode your rational brain shuts down, so having calming tools at the ready will help you to get back in the zone. These may include things that soothe or distract you from your current state of mind.

When you are in the Power Zone you are harnessing your own power. You feel connected and in flow. Tools to observe and connect with your thoughts and feelings help you to stay in the zone.

When you are feeling down, your energy is low. You might be sad or depressed or just drained. It is hard for you to muster the energy to do the things that you know will pick you back up again. That is why it’s helpful to have simple tools at the ready that can energize you. It is also important to know when and who to reach out to for help.

This toolkit is a part of my Ignite Your Power program, which you can read more about here.

To help you take time out to connect with your inner thoughts, I created this free Retreat Planner!  It includes information on: How to prepare for your retreat in the way that’s best for you; Simple, accessible, and straightforward practices to deepen your experience; A template planner;  A guide to using essential oils to enhance and deepen your healing experience; A recommended reading list; and more!

Snake Oil or Healing Tool?

As the pendulum swings from one extreme to another in the world of healing, we are beginning to move back from a place of a western symptom based medical model to a more holistic view of healing. With this shift comes an opportunity to explore more paths to healing than a one size fits all model. 

It also, however, leaves room for more predatory and/or misguided approaches that prey on our vulnerabilities and may or may not deliver what they promise. 

I knew I was on to something when I got such an engaged response to this post I shared the other day on Facebook: 

Snake Oil or Healing Tool - Free retreat planner inside

"I have lots of amazing healer friends and I haven't seen this among those I know personally, but you know my biggest peeve about self-proclaimed "healers"? When they present that their way of "healing" is the only way and use victim blaming language like 'you have the opportunity to heal on an energetic level if you choose.' Healing is way more complicated than that and saying such things will make those who have tried tons of different things to heal keep searching outside of themselves for the "right" modality at best and feel like it's their own fault they are suffering at worst. Does our energetic and mental condition affect our physical body? Most definitely. Is it a quick fix by just going to the right person with the right modality? Rarely."

What bugs me the most about this approach to healing is that not only does it leave out those people who can't afford whatever modality they might be sharing, it conveniently gives the practitioner an "out" when people don't heal because, "they aren't trying hard enough."

Not to say that healers should not charge a reasonable sum for their time - we all need to make a living and there's something to be said for the "energy exchange" where we are more invested in our own results when we invest in in the first place. 

But to imply that there is a quick fix if only you invest in "their modality," is misguided at best, misleading and shaming at worst. 

Healing is a complicated process.

As Starr Sheppard-Decker of Radical Revelations and Embracing Intensity episode 13 commented, "I dealt with a chronic condition for years and got very tired of healers being condescending to me about my "choice" to still be sick. Yeah, cuz that helps." As a coach who works with other coaches and healers, I've always admired Starr for her holistic view of spirituality and how she demonstrates that there is no one right way. She said, "I am realizing how much this is the heart of my work - stop trying to be someone else and learn how to be YOU."

There are many paths to healing.

Eric Windhorst, counsellor and coach added, "As a trained psychotherapist and believer in the spiritual/energetic side of life and healing, I know that healing (bodily, mental, psychological, spiritual, energetic) usually takes time and is rarely straightforward. Healing is more of a spiral or web that is perhaps, never complete."

This imagery of a spiral has come up more and more in my own view of healing as well in how we handle stress. Depending on where we are in our healing spiral, different approaches might work at different times and some not at all. 

In my ongoing journey of healing, I have found two things that seem to be universally true...

Find the "We" in "Wellness"

As my friend Kat Lilore pointed out, "Moreover, because we are so very complicated (physically, mentally, psychically, spiritually), it's usually a 'group' effort when it comes to righting imbalances - especially when you consider that one effort can tip things else wise."

We do not heal in a vacuum, and no one practitioner alone will "fix us." The answer lies both within ourselves and within the power of community. While no one else can give us "the answer," they can share their own experiences and possibly ignite something in others in the process. Plus, sharing our experience with supportive community is healing in and of itself.  

To progress on your healing journey you must look within.

If you have dealt with any kind of chronic pain or fatigue in your life or even just heightened sensitivity, you probably know the temptation to ignore your body's discomfort. When little things annoy you and annoying things are excruciating - this seems like a very valid response. What I have learned over the last few years though is that the key to healing is to reconnect with your body so you can listen to it's messages. 

Janell Chandler, of Nexus Chiropractic, shared, "That's why in my chiropractic practice I teach people about mental/emotional, physical, and toxic stressors that can be affecting their nervous system. If I find they have stuck patterns that don't change, they need to add in something/someone else to the mix (or delete something from their life...but that's usually more difficult at first)."

And this is why I was drawn to learn more about Janell after a very brief meeting at a MOB NW networking event. We share a similar mission of helping others to balance their stressors and energizing activities so they can find that sweet spot where they can use their excitability, intensity, creativity and other gifts in a positive way without burning themselves out. 

Next week I'm starting a free challenge called Harness Your Power to help do just that - exploring together what tools help to balance our energy so we don't feel out of control or suppressed. I can't promise it will be a "quick fix," but I can say it is a great start towards connecting with an empathetic community and exploring your own healing experience. There's also the bonus of fun prizes for participating, including the grand prize of a free membership into my upcoming Ignite Your Power group program. 

I would love to keep the conversation going about the many paths to healing - what approaches have helped you personally and what approaches have turned you off? 

To help you on your own healing path, I created this free Retreat Planner!  It includes information on: How to prepare for your retreat in the way that’s best for you; Simple, accessible, and straightforward practices to deepen your experience; A template planner;  A guide to using essential oils to enhance and deepen your healing experience; A recommended reading list; and more!

Spirituality for Skeptics

I've always said I tend to straddle the woo woo fence. I'm a bit of a skeptic, but I also have experienced first hand the powers of alternative healing methods. The skeptic in me has hesitated to share too much on the spiritual or alternative healing front, but as I finished my Reiki Master training with Samantha Brown, I realized that since these have been a major aspect of my own healing I would be doing a disservice not to share my own thoughts on this topic. I share a bit more of my own personal healing journey on this week's podcast on Embracing the Woo. 

Spirituality for Skeptics - Free Retreat Planner inside

Last weekend I went to the World Domination Summit and it struck me that while some of the speakers were self-proclaimed skeptics and some were highly spiritual in their approach - they all had more in common than different and that was in their desire to change the world for the better. 

Here are some reasons I personally lean towards spiritual and alternative healing methods:

We are a connected to something bigger than ourselves. One thing that I believe everyone who wants to change the world for the better would likely agree on is that we are connected to something bigger than ourselves. Whether that is an empathetic or humanist connection to other living beings or a connection to a higher power, if we didn't feel a connection outside of the self we would not be moved to help others. For me spirituality is in essence connection. 

We are moving toward a more holistic approach to healing. Once we relied on folk remedies and other holistic forms of healing. The advancement of medical science has saved and extended lives, but the western medical model has become very symptom focused. Recently there has been a trend toward a more holistic approach that looks at more than just the presenting symptom to see how everything connects. 

I have personally experienced the power of human energy. When I was young and in a group of people where we were asked to hold hands, I remember some people had this prickly feeling in their hands. In high school, I met a friend who had had a very tough past and come out of juvenile hall, and holding his hand felt very similar. When I do Reiki, this is how energy imbalance feels to me - a prickly feeling in my hands that almost feels like my hand fell asleep and is waking back up. I am also prone to headaches and other physical issues when I'm around a lot of challenging energy.

Spirituality is not the same as Spiritual Bypassing. I think one of the things that has kept me from using the word "spiritual" in the past has been this idea that somehow spirituality means always being positive and at peace.  Pushing away the negative to focus only on the positive is known as spiritual bypassing. The spiritual leaders that I admire most are in touch with their shadow side and feel very "real" and down to earth to me. 

When we focus our thoughts on something, we tend to see more opportunities for it. Some people swear by the law of attraction and some people scoff at it. The way I see it, science has proven that when we think of something, we are more likely to see it in our environment. It would make sense then that when we bring our awareness to something, we start to see more opportunities to bring it into our life. This does not mean that we make affirmations and wait around for something to happen. Nor does it mean that if something bad happens, we brought it on ourselves. 

The placebo effect proves that our minds have influence on our bodies. One of the biggest arguments I hear from those who are against most alternative healing methods is that anyone who has success with that method is experiencing the placebo effect. Let's think about that for a moment - the fact that there is a placebo effect shows the incredible power our minds have over our bodies. If just the thought that something will heal us make us feel better, imagine what we could do if we harnessed the power of those thoughts? That said, I've had plenty of traditional western treatments I thought would help that never did and had more success with alternative methods, so for me whatever helps me feel better I'll try if it's not potentially harmful or too costly.

Us cerebral folks could use strategies to get us out of our heads. A friend of mine once said, any time you are focusin an entire hour on your own self-healing, you are probably going to feel better no matter what the modality. Those of us who tend to get all up in our heads all the time need tools to get us into our bodies more. I realized that while I talk about connecting with your body and some things that have worked for me, a lot of the tools I've shared thus far are cerebral in nature. One of the things I'm enjoying about Reiki is that I can use visualizations to clear blocks that the other person might not be able to put into words. 

I am currently working on ways to include more reiki and energy practices in my work. Having the space at Quinn Mountain Retreat, this will definitely involve more in-person connection. I will be starting 1:1 sessions when we get the room set up, and am planning some group classes and circles in the fall. I have a lot of ideas brewing, and am currently in prioritiation mode. 

I would love to hear from you, what tools or explorations would be helpful for you in your own healing journey? 

To help you on your own healing journey, I created this free Retreat Planner!  It includes information on: How to prepare for your retreat in the way that’s best for you; Simple, accessible, and straightforward practices to deepen your experience; A template planner;  A guide to using essential oils to enhance and deepen your healing experience; A recommended reading list; and more!

Realistic Paleo Meal Plan - AIP Friendly

This week I hit a wall! As I share in this week's Embracing Intensity podcast, I was in survival mode this week and was so exhausted I threw out all food discernment and ate all the things. I have been feeling out of touch with my food for quite some time and now that it's summer, I'd like to revisit my past journey of healthy eating and reconnect with my food. Did you know I used to be a food blogger? That's actually how I started blogging. As I'm looking through my old blog, Leaving the Food Matrix, I'm rememebering that I have a lot to learn from the me of 4 years ago. I thought I'd share on this blog my very first post! Some things have changed since this post, like I no longer get farmshare meat, so I don't eat red meat or whole chickens nearly as often as I did then, but there are definitely some recipes I'd like to try again.  Also, I found after a while that adding in more starches such as yams and sweet potatoes helped sustain me longer and keep cravings at bay. My plan this summer is to create a no brainer plan that I can implement during my next survival mode phase without having to think about it, because really when you are in that mode the last thing you want to do is think and plan for your health. I will share what I come up with when I'm done, but for now here's my first post from my paleo days: 

The Challenge of Metamorphosis-8.png

And so it begins...

If you told me a year ago I'd be making almost all of my own food from scratch and stop eating grains entirely, I might not have believed you.  After years with Fibromyalgia, Chronic Fatigue and poor absorption of nutrients, I knew that I should eat better, but as a single working mom who has the time? Well, it turns out when you don't feel the need to nap all the time - you have a lot more time to cook! Plus with a little planning and the right equipment, it doesn't even have to take all that much time.

The problem I find when researching paleo recipes and meal plans is that they often seem way more complicated than they need to be.  Meal plans often expect you to make three meals from scratch in one day, involve multiple course meals and require special ingredients you need to go out of your way for.  Those things can be fun to experiment with when you can, but day to day most people can't sustain that amount of time devoted to eating.

I know a lot of people interested in reducing processed foods and learning more about grain free, paleo or primal eating, but they don't think they have the time or energy needed to start.  I've spent a lot of time learning about it myself, but I think in the end we can make things more complicated than they need to be.  My goal is to give tips to simplify the process of eating well.  For me, that involves cutting out grains and eating whole minimally processed foods. 

The following meal plan is what a typical week might look like for me.  I often eat leftovers for breakfast and lunch and rarely cook more than one involved meal in a day.  They are also mostly one dish meals, since I find that the simplest approach to mid week meals.  I also like to make big batches and freeze portions for future meals on the go.  The recipes aren't always exact because I often play things by ear with what I have on hand and tweak them as I go.  Most of them are fairly flexible with the specific kinds of meat, veggies and seasonings I use.  They are also mostly kid friendly.  I kept them Autoimmune Paleo (AIP) friendly, since it's easier to add in eggs, nuts, seeds and nightshades in than it is to take them out.

Realistic Paleo Meal Plan - Autoimmune Paleo (AIP) Friendly

Prepare snacks for the week including lots of veggies and fruit, trail mix with dried fruit and coconut (add nuts or seeds if not AIP).  If you have a dehydrator, beef jerky (you can find a recipe here) comes in mighty handy for emergency protein.  Also, making your own kale chips (recipe here) can give you a nice crunchy snack without the expense of the store bought kind.

A note on breakfast - eggs are a nice option if you can eat them, but be cautious going overboard.  I believe I did early on so I  had to take a break from them and am still not sure about them for me.  Another great addition to my breakfasts are mini waffles like this one here.  I'm working on an autoimmune friendly one, but I'm still working on the right density combination.  I'll post the recipe when I've gotten it consistently fluffy.  Also, I drink homemade broth every weekday morning since it's supposed to be good for healing and I make a chicken in the crockpot most weeks.

Sunday

Breakfast - Yam or sweet potato hash browns and ground sausage (or other seasoned meat).  Brown 1 lb of meat then take out of the pan.  Melt coconut oil to coat pan and add 3 large shredded yams or sweet potatoes (a food processor saves a lot of time here).  Cook on medium until soft (about 20 min) and turn up a bit to brown.  Add the meat and season with seasoning salt (such as Herbamare) to taste. You can probably get the hash browns crispier by blotting some of the moisture out with towels before cooking, but I don't mind them a little soft.

Lunch - Tuna Salad on Spinach.  Combine tuna with diced pickles and add some avocado and seasoning to taste. I've also used a touch of coconut oil, or mustard if not AIP.

Dinner - Stir Fry.  Slice meat of choice thin and stir fry with veggies.  Broccoli and mushrooms are some of my favorite.  You can also add greens or cabbage.  Season with coconut aminos, garlic, and a touch of powdered ginger.  My son likes when I squeeze mandarin orange juice in and add some mandarin slices toward the end. (For an extra speedy meal, try a pre-cut veggie mix.)

Monday

Breakfast - Hash Browns

Lunch - Stir Fry

Dinner - Crockpot Chicken.  Throw a chicken in the crockpot the night before with chunks of winter squash or root vegetables.  Sprinkle with salt, garlic powder and onion powder or other seasonings of your choice.  Do not add extra water since the juice of the chicken will keep it moist.  Turn it on low in the morning. If frozen to start, check for doneness with a knife.  If it's still pink, turn on high for the last hour or so.  When ready to serve, pull the chicken out into a bowl so it doesn't fall apart in the pot.  Cut off what you need and let it cool to pull off the rest of the shredded chicken.  You can throw the carcass in with water to make broth and cook up to 24 hours with 1 T vinegar and 1 t salt.  If you don't have a crockpot, try roasting, but I recommend a crockpot to save a lot of time! (For an extra speedy meal, try baby carrots and/or a bag of pre-cut butternut squash.)

Tuesday

Breakfast - Hash Browns

Lunch - Crockpot Chicken

Dinner - Shepherd's Pie.  Brown ground meat of choice.  Add veggies of choice. I like green beans, peas, mushrooms, carrots and other shredded root veggies.  Season with garlic powder, onion powder and season salt, such as Trocomare, to taste.  Steam a head of cauliflower or three peeled and cut up sweet potatoes per lb of meat.  Mash with 1 T coconut oil and add garlic powder and season salt.  Top the meat veggie mix with mashed cauliflower or sweet potato and bake for 20-25 min at 350.  For a browner top you can brush with egg and/or broil for 5 min at the end, but make sure your dish is broiler proof.  (For an extra speedy meal, try a frozen veggie mix with peas).

Wednesday

Breakfast - Shepherd's Pie

Lunch - Chicken Salad - Mix shredded chicken with avocado and season to taste.  Eat over a bed of spinach or other green.  Garnish with other veggies such as carrots or bell peppers. 

Dinner - Crockpot Roast - Same process as chicken - try different seasonings and veggies.  I'm still looking for my favorite roast recipe.

Thursday

Breakfast - Shepherd's Pie

Lunch - Crockpot Roast

Dinner - Taco Salad.  Brown ground meat.  Season with garlic powder, onion powder and salt.  Add to spinach or salad greens with olives, avocado and lime.  You can season with a little red pepper and add salsa if eating night shades.  This is a great option for group gatherings, since others can opt to add cheese, sour cream, tortillas etc. if they choose.  It's a game night favorite for me!

Friday

Breakfast - Crockpot Roast

Lunch - Taco Salad

Dinner - Ham & Pineapple Stir Fry. Heat about a half cup of chopped pineapple with juice then add 1-1.5 lb chopped ham.  Season with 1-2 T coconut aminos and 1 T maple syrup  When I made it, the boy thought it was too salty with 2 T coconut aminos, so I will only add 1 T next time. Add veggie of choice.

Saturday

Breakfast - Bacon and Sauteed Kale or Spinach (you can include egg if not AIP).  Season to taste.

Lunch - Sushi Salad - Chop cucumbers, bell peppers and mangoes and place on a bed of kelp noodles.  Add cooked shrimp and smoked salmon.  Season with coconut aminos and sushi vinegar or flavored vinegar (I use Navidi's Honey Ginger White Balsamic).  Top with ginger and sprinkle pieces of nori when ready to eat. 

Dinner - Burgers, Broccoli Salad and Sweet Potato fries (or you can try parsnip fries).  I make the Big-O Burgers with bacon and mushrooms inside found in the Nom Nom Paleo app (burgers pictured here), but you can use any recipe with quality grass fed beef or ground turkey.  Combine broccoli with lemon juice or vinaigrette and raisins.  Cut sweet potatoes (or parsnips) in fry sized pieces, coat with olive oil and bake at 415 for 20 min, flipping half way.  Season with mustard or sugar free ketchup if not AIP. 

Realistic Paleo Meal Plan - Autoimmune Paleo (AIP) Friendly