Episode 02: Paleo 101 with Liz Wolfe

Episode 2 of Phoenix Helix Podcast: Paleo 101 with Liz Wolfe

Paleo 101

Episode 2 of Phoenix Helix Podcast: Paleo 101 with Liz WolfeIn the first episode of the Phoenix Helix podcast, we shared real-life examples of what reversing autoimmune disease looks like. Today’s episode breaks down what paleo is all about. We talk about the foods we eat, the foods we avoid, and why. We also bust some myths, like, “Aren’t meat and saturated fat bad for you?” and “I thought vegetarianism was the healthiest diet.” If you’re new to this lifestyle, you probably have these questions yourself. If you’ve been eating this way for a while, you have undoubtedly heard these questions from family and friends. I’m joined by paleo expert, Liz Wolfe, to bust the myths and help everyone understand why paleo is a healthy way to live and eat. As always, I’ll be filtering all of this information through the lens of autoimmunity. Continue reading

Paleo AIP Recipe Roundtable #44

Welcome to the Paleo AIP Recipe Roundtable - A Weekly Recipe Sharing Event!

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.” ~ Ruth Reichl

Welcome to the Paleo AIP Recipe Roundtable!

If you’re not familiar with the paleo autoimmune protocol (AIP), check out my series of articles. In a nutshell, it’s an elimination diet, designed to help people with autoimmune disease identify food intolerances. When you’re on the protocol, it can be hard to find recipes, because so many food groups are excluded. This recipe roundtable is here to help! Continue reading

Easy Crispy Duck Breast

Easy Crispy Duck Breast | Phoenix Helix

“If you will stay close to nature, to its simplicity, to the small things hardly noticeable, those things can unexpectedly become great and immeasurable.” ~ Rainer Maria Rilke


This might be the simplest recipe I’ve ever prepared, and the most delicious. My friend Karen was raving about the duck breast from US Wellness, and I’ve been testing out different ways to prepare it ever since. My first efforts in the oven weren’t very successful, so I decided to switch to a skillet. I scoured food magazines and cooking forums, gleaning various tips, and tried lots of different methods before settling on this combination. To me, it’s perfection, yielding a crispy skin, tender meat, and plenty of duck fat leftover for future cooking projects. Added bonus? It’s easy and fast to prepare. Continue reading

My New Podcast Dedicated to Autoimmune Healing

My New Podcast Dedicated to Autoimmune Healing | Phoenix Helix

“Education is the movement from darkness to light.” ~ Allan Bloom

A New Adventure

I’ve been a podcast listener for years, long before I found paleo. I live in the mountains where radio reception is poor, so when I discovered I can listen to all my favorite programs (and more), without static, at my convenience, I was thrilled! My commute to work filled with favorite shows like On Being, Wait Wait Don’t Tell Me, the Diane Rehm Show and more. Then I found paleo, and I added shows like Revolution Health Radio, Balanced Bites and The Paleo View. I’ve learned so much from those shows, and I still enjoy listening to them. But I noticed something – autoimmune healing comes up only occasionally, because none of those shows are 100% dedicated to this topic. So, I decided to start my own. It’s called Phoenix Helix: Dedicated to reversing autoimmune disease through the paleo diet and lifestyle. My goal is to expand on what I share here. I hope you’ll tune in and spread the word. Podcast lovers unite! Continue reading

AIP Meal Plan Review and Giveaway

AIP Meal Plan Review and Giveaway | Phoenix Helix

“Organizing is what you do before you do something, so that when you do it, it is not all mixed up.” ~ A.A. Milne aka Winnie the Pooh

Update ~ the Giveaway has Ended

The winner was chosen with a random number generator on 9/12/2014. Congratulations to Carolyn! If you didn’t win, don’t despair. The meal plan is just $6.99 and worth every penny. You can purchase a copy here.

Taking What’s Hard and Making it Easy

Let’s face it – the paleo autoimmune protocol is hard to do. It’s a huge change to the way you’re used to eating, and many favorite foods are off the table. When first considering this diet, most of us ask, “What on earth can I eat?” It’s important to find an answer to that question, because otherwise, we wind up hungry, unprepared, and reaching for foods we shouldn’t.

The key to succeeding on the AIP (and with almost anything really) is to have a clear plan. The challenge is that many autoimmune diseases come with brain fog, which makes planning very difficult.

This is where this meal plan is a lifesaver. Christina Feindel, author of the blog A Clean Plate, has done all of the planning for you with her e-book 28 Days of AIP. As someone who followed the AIP herself for over a year, she’s very familiar with the protocol. She’s also Sarah Ballantyne’s assistant, making her an AIP expert professionally, as well. Continue reading

Sweet and Sour Red Cabbage

Sweet and Sour Red Cabbage | Phoenix Helix

“Frugality includes all the other virtues.” ~ Cicero


One of the complaints you often hear about paleo is that it can be an expensive. There are no coupons for organic broccoli, and the “buy 1 get 1 free” sales at the grocery store feature junk food, not wildcaught salmon. Still, there are some foods that are incredibly good for you, while also being easy on the wallet. Cabbage is one of those foods. It goes a looooooooong way, and it’s even one of the Clean 15 which means you can pay conventional prices. I’ll be honest though – I never used to like cabbage. This recipe changed all of that. It’s one of my favorites, and when I cook this recipe, it feeds me and my husband (happily) for days. Continue reading

Sweet Coconut Shrimp Curry

Sweet Coconut Shrimp Curry | Phoenix Helix

“Simplicity is the ultimate sophistication.” ~ Leonardo da Vinci

Quick and Delicious – My Favorite Combination

Being on a healing diet, I spend a lot of time in the kitchen. It’s a requirement when you need to make all of your meals from scratch. Some meals are worth a lot of effort, but my favorite recipes are the ones that are absolutely delicious, yet fast to prepare. This is one of those recipes. From start to finish, you can have this on the table in under 30 minutes. Continue reading

Airplane Travel on the Paleo Autoimmune Protocol

Airplane Travel on the AIP | Phoenix Helix

“The World is a book, and those who do not travel read only a page.” ~ Saint Augustine

The Challenge

When you’re on a healing diet, what you eat is extremely important. It’s the difference between living well with autoimmune disease, and suffering with autoimmune disease. The stakes are high, and it’s easiest to do when we’re at home, in our own kitchen, surrounded by the food we carefully sourced, and the meals we prepare.

But we can’t stay homebodies forever. There’s a whole world outside our door, and if we never leave, we let our disease isolate us from a big part of living. Travel can lead to relaxation, adventure, or time with loved ones who live far away. All of these experiences are worth the effort. Last year, I took a number of road trips while on the paleo autoimmune protocol (AIP). This year, I traveled by plane. Each mode of travel has its own benefits and challenges. When I traveled by car, I took a lot more food with me, but had more travel time. Traveling by plane was speedier, but I was forced to simplify and do without some of my household staples. I managed to stay on my diet on every trip and experienced no serious flares. Here’s how I did it: Continue reading

Paleo Approach Cookbook: Review, Recipe and Giveaway!

The Paleo Approach Cookbook Review, Recipe and Giveaway! ~ Phoenix Helix

“If you really want to make a friend, go to someone’s house and eat with him… the people who give you their food give you their heart.” ~ Cesar Chavez

Update ~ the Giveaway has Ended

The winner was chosen with a random number generator on 8/15/2014. Congratulations to Heidi! If you didn’t win, don’t despair. The book is reasonably priced and worth every penny. You can purchase a copy here. Keep reading below for a detailed review including a sample recipe for a delicious autoimmune-friendly barbecue sauce.

Big and Beautiful

If you follow Sarah Ballantyne (aka The Paleo Mom), you know she never does anything halfway. Her first book, The Paleo Approach, is an encyclopedic guide to reversing autoimmune disease. This cookbook is the much-anticipated companion, and it contains over 200 autoimmune-friendly recipes. She will be the first to tell you that she writes BIG BOOKS! And they’re beautiful. Continue reading

5 Ways to Reverse Autoimmunity That Have Nothing To Do With Food

5 Ways To Reverse Autoimmunity That Have Nothing To Do With Food | Phoenix Helix

“Sometimes the questions are complicated
and the answers are simple.” ~ Dr. Seuss

Food vs Lifestyle

When we follow the Paleo Autoimmune Protocol, food is foremost in our mind. We avoid the foods that exacerbate autoimmune disease. We look forward to the day when we can eat them again. And we go out of our way to eat healing foods, like bone broth and organ meats. The right food is essential, but healing is about more than just food. Lifestyle affects autoimmunity just as strongly. Healthy choices turn off inflammatory genes, while a stressed-out lifestyle turns them on. Here are five things you can do to help your body heal: Continue reading