AIP DIET SERIES – Week 4 Overview

July 18, 2024 /

Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.

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<< Back To Week 3

Update

I’m starting to feel a difference!!

I felt by far the most improvement this week. My leg is doing better and it doesn’t hurt to walk as much anymore. Now my hip feels bruised instead of tight or pulled. (trust me, it’s a major improvement) I’m also getting into a better routine and having more energy throughout the day. I’m still struggling to fall asleep quickly and wake rested, but there’s improvement.

CBG & THC

This week I started taking my CBG and THC again (it’s legal in my state). CBG is really great for inflammation, more so that CBD. But I also find that THC helps ease my mind and takes my mind off the pain for a few hours – which is great for my overall mental health! I took it a couple of times this week and forgot how much it helps. I’ll probably continue to take it 1-2 times a week.

Making Time For Hobbies

Life is calming down a bit and I’m able to prioritize time for my hobbies, and honestly that’s making a huge difference. I’m relaxing at the pool, reading, writing, and crafting. I try to dedicate at least an hour if not two a day to my hobbies and I’ve noticed I’m much more relaxed.

Improved Anxiety

Last week I noted that I felt my anxiety was worse. It’s happened before when taking magnesium glycerinate where my anxiety gets worse for a week or so before it gets better. And sure enough – this week is much better! I still feel anxiety but it’s in my body instead of my head, that’s the only way I can describe it. It’s there, but it’s not all consuming, and it’s not affecting my mood or actions.

Menu For The Week

This week’s menu was still really familiar to previous weeks, but honestly – I love these meals, the groceries work well together, and it’s just enough variety for me! But don’t worry, next week I’m trying a few new recipes to broaden my horizons.

This week I combined lunch and dinner options on my menu because those meals are interchangeable for me.

View my full AIP Diet Meal Plan / Menu here!

Recipes

Coconut Yogurt Bowl:

Coconut yogurt mixed with cinnamon and honey. Topped with berries and banana.

Sweet Potato Apple Hash

This one wasn’t my favorite, I thought I would like it but I just couldn’t get into it.

Brown ground turkey in a pan. Add cooked cubed sweet potatoes (airfry at 400F for 10 minutes or roast in oven), slice and apple and add it to the pan to soften. You can also add kale or spinach and let it wilt down if you’d like.

If I make this again I might skip the sweet potato and do a turkey, apple, bacon hash instead.

Chicken Shawarma

Cut a chicken breast into cubes. Season with salt, garlic, onion, ginger, turmeric, and cinnamon. Airfry at 400F for 10 minutes with whatever veggie you like. I really like to pair this with cinnamon sweet potato fries. Add a little more honey drizzle on top and enjoy!

Beef Patties

If you wanted you could do a lettuce wrap hamburger situation, but I’m too lazy for that. I just make beef patties by seasoning my ground beef with salt, garlic, and onion, shaping into balls, and then flatting them. Then I cook on the stove or in the airfryer until cooked through on both sides. I pair that with some sliced avocado and whatever veggie I have that day.

Apple & Cinnamon Chicken Thighs

Another one of my favorites! (Original recipe linked)

1.5 lbs chicken thighs
2 slices bacon
1-2 apples, peeled, cored and chopped
1 tsp cinnamon
½ tsp ginger (or use fresh minced)
¼ tsp cardamom
1 sprig rosemary, chopped
a few sage leaves, chopped
Sea salt

Heat a large cast iron skillet and add the bacon. Cook until crispy on both sides, about 5-8 minutes depending on the thickness of your bacon.
Salt the chicken on both sides. When the bacon is done, remove it from the pan and set aside to cool. Leave a thin layer of bacon fat on the bottom of the pan (if you have excess, drain it in a separate container).
Add the chicken to the pan and cook for about 5 minutes on the first side, until golden brown. After turning the chicken once (so the first cooked side is facing up), add the apples, half your spices, sea salt and pepper. (Save the herbs for the last few minutes of cooking).
Allow to cook for 4-5 minutes on this side, then flip and add the rest of the spices and herbs (and dried fruit, if using).
When the chicken has about a minute left, chop your bacon into bits and scatter it over the chicken.
Serve warm!

Sweet and Sour Chicken

This recipe is so good! (original recipe linked – it’s easier to follow on their site)

It took my a lit to set up as you need to make a “nomato sauce” for it, however now that I have a bunch of that sauce prepped and in my freezer, this recipe is really easy to throw together. The original recipe called for a TON of veggies, which is great, but I prefer it a bit simpler. Now I make the sauce and marinade the chicken, then when that’s done I brown the chicken, add some pineapple chunks, and more sauce and call it good.

Lemon Chicken and Asparagus (or whatever veggie you have)

I make this multiple times a week! Easily one of my favs. (Original recipe linked)

2 tbsp avocado oil
1 tsp sea salt, divided
1 lb chicken breast, cubed
1 bunch asparagus
3 cloves garlic, minced
1/3 cup chicken broth
Juice of one lemon
1 tbsp coconut aminos
1 tsp arrowroot starch (I’ve been using tapioca starch cause I have it)

Using a large skillet, heat the avocado oil on medium heat.
Add the chicken to the skillet and lightly season with salt. Cook until the chicken reaches an internal temperature of 165 F. Set aside.
Prepare the asparagus by chopping off the thick white base, and then slice in half again.

Add more oil to the pan if needed and sauté the asparagus with more salt for about 5-7 minutes or until softened and lightly crisp. Set aside.
Reduce the heat slightly and add the minced garlic to the pan. Cook until fragrant.
Add the broth, lemon juice, coconut aminos, and arrowroot starch to the pan and stir for about 2-3 minutes or until the sauce lightly thickens.
Add the chicken and asparagus back to the pan and cook for another 2 minutes to reheat.

Dole Whip

Frozen Pineapple

Coconut Cream

Pineapple Juice

Honey (if desired)

Blend together a cup or so of frozen pineapple, a spoonful of coconut cream (it’s strong, so find the amount you like) and enough pineapple juice for you to reach your desired consistency. Add honey if you like, but I don’t think it needs it.

I found that I don’t use much of the coconut cream but you can freeze it and it won’t solidify so it’s always ready for another batch!

Cinnamon Sweet Potato Fries

One of my favorite sweet treats! Just slice sweet potatoes into long strips (Fries) drizzle with coconut oil and cover with cinnamon (I use alot of cinnamon) airfry those for about 10mins at 400F until you’re desired level of crispy-ness

Cinnamon Apples

Another fantastic sweet treat! Slice an apple and sauté on a pan with coconut oil. Sprinkle a healthy dose of cinnamon on those apples as they cook. Cook until fork tender.

Strawberry Smoothie

Blend together frozen strawberries, coconut milk, and a splash of vanilla for a cold sweet treat!

Symptom Check In

  • Swelling/Inflammation: (Start – 8), (Week 2 – 7), (week 3- 6): 5 – I’m feeling more reduction of inflammation in my belly, however I am still feeling some swelling around my knees.
  • Hip pain: (Start -7), (Week 2 -5), (Week 3 – 7): 5- it’s much easier to walk and I only feel some tightness/soreness when walking longer distances
  • Sleep Quality: (Start -3), (Week 2 -3), (Week 3 -4): 4 – sleep is about the same. I’m starting to fall asleep faster but it’s still taking 30-60 mins and I’m not rested when I wake it. Getting up in the morning is tough because I don’t feel rested and I feel tight all over.
  • Acid reflux: (Start -5), (Week 2 -0), (Week 3 –0): 0- again no acid reflux
  • Psoriasis: (Start -8), (Week 2 -6), (Week 3 –5): 5-not too much different than last week
  • Hormonal acne: (Start -6), (Week 2 -4), (Week 3 –3) 3 – no new breakouts but still some scars/fading areas
  • PMS: (Start -8), (Week 2 -6): NA, not in right phase
  • 28-day menstrual cycle: (Start -33 days): NA, same cycle
  • Recognizing myself in the mirror:(Start -2), (Week 2 -4), (Week 3 –5): 6- slowly feeling even more confident and comfortable. My face is in a place where I totally recognize myself.

Tips

  • I really enjoy buying smaller quantities and only planning 3-4 days at a time. It cuts down on my decision fatigue, keeps the fridge spacious, and prevents produce from turning before I can use it. I’m still planning my meal a week at a time, but I start with 3-4 meals that I’ll make 1-2 times, then when I run out of produce or anything major I’ll more based on what I need.

Supplements I’m Taking

These supplements support my gut and overall health during AIP. They are in no way required but people are often curious, so here’s what I’m currently taking:

Continue to Week 5 >>

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