8 Ways to Prevent Migraines and Headaches Naturally

Migraines are debilitating, incredibly painful and seem to be almost impossible to get rid of or avoid. I suffered from 24/7 migraines after the birth of my youngest child 16 years ago. The specialist put me on three daily medications and I was still getting migraines 3-4 times a week. 

Thankfully, I was able to figure out that my trigger was the pesticides, herbicides and synthetic chemicals in our food. About two months after switching to an all-organic diet, I was able to get off of my medications and reduce the frequency of migraines to about once a month. 

This was without going on any kind of special diet like gluten-free, Paleo, etc! I simply just changed the foods I was regularly eating to organic. I think this goes to show the importance of figuring out the root cause of your health issue!

Over the years, I’ve learned about other triggers, and how to reduce even my previous monthly migraine, and have had success helping my Nutritional Therapy clients do the same. So, today, I want to share with you what I’ve learned. 

A holistic practitioner shared with me many years ago that a migraine is a severe form of inflammation. And, if you think about it, that makes sense. When you get a migraine, the blood vessels in the head are inflamed. When the blood passes through, it pulses and causes extreme pain. This is why taking caffeine helps, because it restricts the blood vessels. 

So, if migraines are a form of inflammation, then taking the next step to figure out what triggers that inflammation can be incredibly helpful!

Here are my top 8 ways to prevent migraines and headaches naturally:

  1. Do a castor oil pack over the liver once a day for two months and then three times a week for maintenance. Many times, a migraine is triggered because one has come in contact with an environmental toxin (think fumes, perfume, conventional cleaning products, etc.) and the liver is congested and can’t filter out the toxin quickly enough. So, doing a detox therapy like the castor oil pack can gently decongest the liver and reduce the frequency or intensity of the migraine. Migraines closely associated with a woman’s menstrual cycle are also often tied to liver congestion. During this time of the month, the body creates excess hormones that the liver needs to filter out. If the liver is congested, then this can trigger migraines, hormonal breakouts, PMS, etc. during those times during the month.
  2. Eat an organic, unprocessed diet. The amount of pesticides, herbicides, etc. that one is exposed to overall when they eat conventional food really adds up! By reducing the toxins in your body, you can possibly reduce the amount of migraines you get. This was the key for me! And, I wasn’t even on any kind of special dietary protocol, I simply just switched to organic and it made the world of difference.8 Ways to Prevent Migraines and Headaches NaturallyIf your migraines are triggered by bright lights, being in the sunlight or heat, or you wake up with them, then these migraines are often rooted in adrenal fatigue. Read this article and start taking the steps listed.
  1.  Remove sugar from the diet that doesn’t come from a fruit or vegetable. Sugar causes inflammation in the body, especially when eaten in excess, so reducing your total sugar intake (including sugars from fruits and carbohydrates) to around 30-40 grams a day can make a significant difference.
  2. Reduce your stress to keep your blood sugar levels even. Stress plays just as much of a part in blood sugar balance as eating sugar. Large fluctuations in blood sugar can trigger migraines, so it’s very important to take steps to spend time taking care of yourself each day. Exercising outdoors, not spending too much time on electronics, letting go of anger, etc. can all have a profound affect on blood sugar and the frequency of migraines.
  3. Keep a regular sleep schedule. Sleep gives your body time to heal, restore, rest, and also detoxify. A lack of sufficient sleep taxes the adrenals and causes blood sugar imbalance, causes inflammation in the body, and can trigger migraines. Aim to get at least 7-9 hours of sleep each night, and stick to a regular schedule.
  4. Take daily epsom salt baths to replenish magnesium. Magnesium helps relax the body and may be effective at reducing or preventing migraines. When the body is under stress, the first mineral it burns through is magnesium, so following #5 and replenishing magnesium stores is very helpful. Simply pour a cup of Epsom salts in a bath and soak for 20 minutes. If you still find you need an additional magnesium supplement, Mag Max is the one I recommend for my clients.
  5. Walk for 30 minutes daily. This isn’t a speed walk, but a slow stroll to help reduce cortisol levels, calm the body and reduce inflammation to reduce migraines.8 Ways to Prevent Migraines and Headaches Naturally

If you do get a migraine, here are some remedies that I’ve found beneficial:

Because we are each bioindividual, it’s hard to say exactly how much of these remedies to use, so either talk to your holistic practitioner about the best dosage, or book an appointment with me at Biodynamic Wellness.

  • Taking a therapeutic dose of magnesium can be very helpful. MagMax is one of my favorites.
  • If your migraine is most likely from liver congestion (maybe you drank too much the night before, or you’re doing a detox) then Livaplex and AF Betafood can help relieve the pain.
  • If your migraine is most likely from stress, then taking a therapeutic dose of Cataplex B can help. Sometimes I’ve found that combining Cataplex B with MagMax is also effective.
  • An epsom salt bath with extra epsom salts (2 cups instead of 1) can relax the body, replenish magnesium stores and aid in pain reduction.
  • To alleviate the extreme tension, the combination of Deep Blue, Frankincense and Basila essential oils applied over the area of concern may provide relief.
Have you found any natural ways to reduce the frequency of your migraines or remedies to reduce the pain? Please share in the comments below so we can all learn from you! 

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How to Make and Use Castor Oil Packs – Deliciously Organic

How to Make and Use Castor Oil PacksCastor oil packs are one of my favorite economical ways to gently detox the body. I personally used them on my liver and thyroid when I was recovering from Hashimoto’s disease, and I recommend them to my Nutritional Therapy clients often. 

How do castor oil packs help the body?

Lymphatic congestion is a major factor leading to inflammation and disease. Lymphocytes are your immune system’s disease-fighting cells and are produced and stored mainly in your lymphatic tissue (thymus gland, spleen, and lymph nodes). Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage.

When your lymphatic system is not working properly, waste and toxins can build up and make you sick.

This is where castor oil comes in. When castor oil is absorbed through your skin (according to Cayce and McGarey) your lymphocyte count increases. Increased lymphocytes speed up the removal of toxins from your tissues, which promotes healing.

What can castor oil packs be used for?

  • Liver disorders 
  • Thyroid cysts and nodules
  • Non-cancerous uterine fibroids
  • Ovarian cysts
  • Constipation
  • Intestinal disorders
  • Gallbladder inflammation or stones
  • Inflamed joints
  • Lymphatic drainage 
  • Conditions with poor elimination
  • Headaches and migraines
  • Cysts in the breast tissue
  • General liver detoxification 
  • Lung infections

Here are some examples of how castor oil packs can be used:

  1. If you are under-converting T4 to T3, daily castor oil packs over the liver can help increase this conversion.
  2. To shrink cysts or nodules, you can place a castor oil pack over the thyroid for 15 minutes a day. 
  3. To reduce the frequency and intensity of migraines, you can do a castor oil pack over the liver once daily for one month and see if this makes a difference.
  4. For congested lymph nodes (under the arms, on the neck, etc.) do a castor oil pack directly over the area of concern. 
  5. Do a castor oil pack over the entire abdomen daily to help ease constipation. 
  6. To help speed up the healing from fatty liver disease (along with a nutrient-dense diet) do a castor oil pack over the liver daily. 

A castor oil pack is very easy and only requires a few supplies. The castor oil and cotton flannel last for many, many months, so don’t worry about running out any time soon.

Here’s what you need:

1. A bottle of organic castor oil. I recommend Heritage Store, Home Health or Premier Research Labs
2. A piece of organic cotton flannel 
3. A heating pad or hot water bottle
4. A large gallon-size ziploc bag
5. An old towel (castor oil permanently stains, so it’s best to use an old towel)

How to do a castor oil pack:

1. Place the piece of flannel in a large glass dish (glass Tupperware works great!).
2. Drizzle castor oil over the flannel until it’s saturated.
3. Plug in the heating pad next to your bed and turn it on to medium or fill up your hot water bottle. 
4. Set the dish with the flannel, the ziploc bag, and old towel on your nightstand or next to the bed.
5. Lie down and place the cotton flannel on the area of concern. For example: the liver, thyroid, breast, joint, etc.
6. Put the ziploc bag on top of the flannel.
7. Place the heating pad or hot water bottle on top of the ziploc and flannel.
8. Place the old towel on top of the heating pad.
9. Lie down for 1-2 hours, remove and wipe the area with the old towel to remove any castor oil.
10. Repeat as necessary.

When is a castor oil pack not recommended? 
It’s not recommended to do a castor oil pack over the abdomen if you have an IUD because it could cause the IUD to dislodge or release excess copper into the system. It’s also not recommended when pregnant, breastfeeding, during menses or if you struggle with IBS, Colitis or diarrhea. 

And, one last piece of advice:
If you do a castor oil pack and you get any kind of rash, this can be a sign that your liver needs to detox. So I recommend doing the castor oil pack over the liver for 3-4 weeks, and then doing the castor oil pack again over the part of the body that was reacting (like the thyroid, abdomen, etc.).

Note: This post was originally published on May 21, 2014 and updated on May 25, 2018.

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The Best Oils and Fats for Cooking and Baking – Deliciously Organic

The Best Oils and Fats for Cooking and Baking - Deliciously OrganicThere’s a lot of confusion about the best oils and fats for cooking and baking, so today I’m going to break it all down for you. First, it’s important to understand there are basically three kinds of fats: saturated, monounsaturated and polyunsaturated. Let’s take a closer look.

Saturated Fats

Saturated fats are stable, don’t go rancid easily and are solid at room temperature. Saturated fats are not the cause of our modern diseases as we’ve been told in the media. They actually play a vital role to keep the body healthy.

Here are some helpful things saturated fatty acids do for the body:
  • They are a healthy source of cholesterol which supports healthy bones, the nervous system, hormone production, proper serotonin levels, health of the intestinal wall, mineral metabolism and muscle tone. 
  • They give our cells necessary stiffness and integrity.
  • The omega-3s in saturated fats decrease inflammation and strengthen the immune system.
  • They play an important role in healthy bones – for calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated. 
  • They protect the liver from toxins.

Some healthy saturated fats that are good to include in the diet are: butter, ghee, lard, coconut oil, tallow, and duck fat. 

Monounsaturated Fats

These fats are also stable fats and are liquid at room temperature. Monounsaturated fats are best used at lower temperatures because when the heat gets turned up they oxidize. Oxidation creates free radicals and free radicals damage the cells of the body, so this is why it’s important to not use these oils at higher heats. Two popular monounsaturated fats are olive oil and avocado oil.

Polyunsaturated Fats

Polyunsaturated fats are not stable and are liquid at room temperature. These omega-6 fatty acids should be eaten in very small quantities because high levels of these fats in the diet can contribute to heart disease, weight gain and inflammation in the body. Our omega-3 to omega-6 ratio should be between 2:1 and 1:1 to maintain a healthy immune system and reduce inflammation. Some healthy forms of polyunsaturated fats are: flaxseed oil, walnut oil, and macadamia nut oil. And, we always want to stay away from processed polyunsaturated fats such as canola oil, corn oil, soybean oil, margarine, and vegetable oils. These processed oils wreak havoc on the body and should be avoided entirely.

The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Here’s a list of the best oils and fats for cooking and baking and which temperature to use them at.

Healthy fats for higher heat cooking:

  1. Ghee, or clarified butter, has become one of my favorite cooking fats. It can withstand high temperatures without oxidizing or smoking and it lends a nice buttery, nutty flavor. Many who are lactose intolerant can handle ghee because it is pure butter oil with the milk solids removed. You can either make your own or purchase from a company like Pure Indian Foods or Organic Valley.
  2. Tallow is the fat rendered from cows and is a great choice for high heat cooking such as roasting for frying. If it is from a grass-fed animal this fat is rich in CLA (conjugated linoleic acid), is an anti-inflammatory, and is rich in omega-3 fatty acids. 
  3. Lard is the fat rendered from pigs and is also great for roasting or frying. It also is rich in CLA, is anti-inflammatory and is rich in omega-3 fatty acids. 
  4. Duck Fat is another healthy saturated fat that is good for higher heat cooking. It pairs well with root vegetables and is one of my favorites to roast with. 
  5. Chicken Fat is also a great healthy saturated fat for higher heat cooking.
  6. Palm Oil or Palm Shortening, if it comes from a sustainable farm, is a good choice for cooking or baking.

Healthy fats for low to medium heat cooking and baking:

  1. Butter – Organic, pastured butter is my go-to for medium heat cooking and baking. Grass-fed butter contains healthy omega-3 fatty acids, fat soluble vitamins, is very supportive of the thyroid and endocrine system, and a healthy source of cholesterol, which the body uses to make hormones. It’s also a short-chain fatty acid that’s quickly used for energy in the body and rarely stored as fat. 
  2. Coconut Oil – this is a rich saturated fat that has antimicrobial and antiviral properties. I like to use this oil in baked goods, desserts and Asian cooking.

    The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Healthy oils for very low temp cooking:

1. Olive oil – is most beneficial when it’s used in its raw form because of the high percentage of oleic acid, but it does has a medium smoking point, so it can be used for a light sauté or low-heat baking. I know olive oil is what’s most recommended for roasting, but olive oil will oxidize at higher heats, which breaks down the nutrients, so it’s best to use this oil at a low heat or raw.
2. Avocado Oil – a good cold-pressed avocado oil is best used for salad dressings or very light cooking.

Healthy oils to only be eaten raw or cold:

1. Flaxseed Oil should never be heated and always consumed raw or cold. It’s a great oil to drizzle over salads, add to a morning smoothie or over other cold dishes. It’s best to use flaxseed oil in small quantities because the body absorbs it slowly.
2. Nut Oils (Walnut, Macadamia, Almond, etc) should all be eaten raw. 

What about grapeseed, hemp and rice bran oils?
These are all industrial oils and have to be heated to a very high temperature at least five times before bottling. It’s best to choose a different option for your cooking and baking. 

Here are some great articles for further reading about the importance of healthy fats in the diet:
The Skinny on Fats (a must-read!)
The Cholesterol Myths
Eat Fat, Lose Fat
The Great Cholesterol Myth

Watkins, B A, et al, “Importance of Vitamin E in Bone Formation and in Chrondrocyte Function” Purdue University, Lafayette, IN, AOCS Proceedings, 1996; Watkins, B A, and M F Seifert, “Food Lipids and Bone Health,” Food Lipids and Health, R E McDonald and D B Min, eds, p 101, Marcel Dekker, Inc, New York, NY, 1996
Alfin-Slater, R B, and L Aftergood, “Lipids,” Modern Nutrition in Health and Disease, 6th ed, R S Goodhart and M E Shils, eds, Lea and Febiger, Philadelphia 1980, 134

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Thai-Style Chicken Salad with Mango Recipe – Deliciously Organic

Thai-Style Chicken Salad with Mango (Grain-Free)

A good chicken salad with fruits and herbs is one of my favorite things to eat during the warmer months. It pairs well with other salads for a lighter meal or spooned into lettuce cups for a quick wrap.

You can use poached or roasted chicken for the salad, or even the leftover cooked meat when you make a pot of chicken broth.

I adapted this recipe from Cook’s Illustrated. That magazine has been one of my all-time favorites for over 20 years and my go-to for solid, well-tested recipes. They also have an online membership if you’d like to have all of their recipes at your fingertips instead of a physical magazine arriving each month. I’m not affiliated with them, but I do love their recipes!

Here are some other salads you might enjoy!
Wedge Salad with Yogurt Dressing
Peach and Arugula Salad
Blueberry, Tomato and Burrata Salad
Cobb Salad

Thai-Style Chicken Salad with Mango – Grain-Free

Adapted from Cook’s Illustrated

15 minPrep Time

15 minTotal Time

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Print Recipe


    For the Dressing:

  • 3 tablespoons fresh lime juice
  • 1 shallot
  • 2 tablespoons fish sauce
  • 1 garlic clove
  • Pinch of red pepper flakes
  • 1/2 teaspoon raw honey
  • 1/2 teaspoon sesame oil
  • For the Chicken:

  • 4 cups of cooked shredded chicken (you can use poached chicken, rotisserie, or leftover cooked chicken from making chicken broth)
  • For the Salad:

  • 2 mangos, peeled, pitted and cut into bite-size pieces
  • 1/2 cup fresh mint, chopped
  • 1/2 cup cilantro, chopped
  • 1/2 cup basil, chopped


  1. Place all of the dressing ingredients in a blender and blend until smooth.
  2. Place the chicken, chopped mango, mint, cilantro and basil in a medium bowl. Pour dressing over the top and toss to coat. Serve.*
  3. *I find this salad tastes better after it sits for a while, so I prefer to make it earlier in the day, cover it and place it in the fridge for a few hours or even overnight.




Copyright 2016 Deliciously Organic

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Eating Healthy While Traveling and Our Favorite London and Paris Eats

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Eating healthy while traveling doesn’t have to be super difficult. Last month we traveled to London and Paris spring break and, with a bit of planning ahead, found all sorts of wonderful healthy (and sometimes healthy-ish) eats!

I chronicled quite a bit of our journey over on Instagram and many of you asked for a list of the places we found and loved. So, here it is!

First, let’s talk London!

We stayed at the quaint New Hotel Linden in Notting Hill and it was the perfect location for us. We don’t like to be in the middle of the hustle and bustle of the city, and this hotel was quiet, within walking distance of some fabulous eats, and just a ten minute walk to the Notting Hill Underground station or Hyde Park.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Favorite eats in London:

Granger and Company was right around the corner from our hotel and we instantly fell in love. The lighting inside is bright, making every picture Insta-worthy, but more importantly, the food, juices, coffee, etc. were all fabulous. The eggs had the brightest yolks I’ve ever seen, the sourdough was fermented (they also had lots of gluten-free options),  all of the juices were fresh-pressed, and they had one of the best cups of coffee I’ve ever had.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Franco Manca is actually a chain restaurant in London that makes fermented sourdough pizza! As I’ve mentioned before, the fermentation process breaks down the gluten and sugars in the bread making it very easy to digest. We were over the moon to walk in and order pizza. We haven’t done that in years! Oh, and almost all of their wines were organic and/or biodynamic!

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Daylesford Organic Market – This quaint organic market has everything from fresh produce to homemade kombucha to grain-free pastries. They also have a lovely cafe upstairs where we had breakfast one day.

Ottolenghi – Right when you walk in, you’re greeted with huge bowls of salads and other delicious take-away foods. This is a great place to grab food for a picnic and find a quiet spot at Hyde Park to enjoy.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Social Eating House – As soon as we sat down, the server asked if we had any food allergies they needed to be aware of so they could accommodate. Every single item that was brought to our table was exquisite. It was definitely a splurge, but well worth it!

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

The Mayflower – This hidden gem is off the beaten path, but definitely worth the trek to get there! (Better yet, just get a cab.) Dark, low, wooden ceilings, a crackling fireplace, community tables and flickering candles make you feel like you’ve walked into a different era. The Mayflower is the oldest pub in London and serves an assortment of traditional English foods. Next time you’re in London, I would make sure to add this one to your list!

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

In Paris, we stayed at The Lumen Hotel which is located in the 1st arrondissement and just a block away from the Louvre. The rooms were quiet and beautifully decorated, and we loved the easy location of the hotel. It was a great fit for us.

Favorite eats in Paris:
PirouetteThis charming, refined yet laid-back restaurant was a highlight of our week. The food was meticulously created and our waiter was very friendly. Everything was fantastic, but I especially loved the soup with homemade broth, mushrooms and dill. It was a side dish, but sometimes when traveling, I crave simple, nourishing dishes and this one hit the spot.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Eric Kayser – During our first few hours in Paris we stopped in at Erik Kayser for a simple lunch before heading to D’Orsay museum. Their sourdough sandwiches, salads, and coffees were spot on, and the staff was very kind when I forgot for a moment that I was in Paris and started speaking in English. Of course, I felt like an idiot, but gave myself some grace as I hadn’t quite gotten my bearings yet. 🙂 There are several locations and it’s a great place to quickly grab some food when you don’t have time for a lengthy sit-down meal.

La Grande Epicerie – This food hall has something for everyone! I’d plan to spend at least an hour or two so you have time to roam the aisles, take everything in and find a fun assortment of foods to eat. I was longing for a kombucha when we visited, and was delighted to find some in the juice section. The sun happened to come out that day, so we purchased our food and then ate it at a nearby park. About an hour later it was cloudy and about to snow again, so we were happy for our brief little picnic in the warm sun.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Bistro Des Augustins – We just happened upon this tiny restaurant near the Notre Dame and we couldn’t have been happier! The interior is nothing to write home about, but the Gratin Chaud warmed us up from the inside-out and totally hit the spot. We each tried a different gratin and they were all delicious. The girls absolutely loved this little find.

Berthillion – Best ice cream. Ever. It totally lives up to the hype.

Lumen – One day, after walking over 8 miles throughout the city, we were just too tired to leave the hotel for dinner, and I’m so glad we didn’t! The New Lumen, an Italian restaurant in our hotel, was just what we needed. I can’t say enough about it! The Pumpkin Risotto was out-of-this-world good and I so wish I had the recipe!

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Raspail Market – We absolutely loved this market in the 6th arrondissement! There was a vast selection of produce, fish and meats, cheese, flowers, herbs, and some handmade clothing. Once again, we found an assortment of foods and then had a picnic at Luxembourg Gardens. Can you tell we have a thing for picnics (even when it’s freezing outside!)? I’ve heard the Sunday organic market is one of the best in the world. I’d love to visit one day on a Sunday!

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Laduree – It’s Paris, so you have to go get a tiny box of colorful macarons, right?

Ellsworth – The menu is very small, but every single dish was perfection. Some of our favorites were the chicken liver parfait with pear chutney, organic asparagus with bear garlic and hazelnuts, and raw milk pan cotta with kumquat and honeycomb. This is a wonderful place for a romantic dinner for two.

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

*A side note and question for you:

Have you traveled to Europe and noticed you didn’t have any issues eating wheat? I have other friends who have had the same experience (even friends who have Celiac!). I wonder if it’s because the wheat we use here in the US contains more gluten than traditional wheat grains, or if it’s because it is often sprayed with glyphosate before harvesting? What do you think?

As I’ve shared, after many years of a thyroid/immune system healing diet, I was able to add back properly prepare rice and fermented sourdough bread (that was a huge goal of mine!) and every so often when I travel abroad, I’m able to eat some wheat. It’s not soaked wheat, but when I’m on vacation I think it’s ok to indulge a bit and not be completely obsessive about my food (which I can be if I don’t check myself!).

So, I savored every last bite of these little pastries, I mean, you can’t go to Paris and not have a croissant, right?! 

4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Here are my top four tips for eating healthy while traveling:

  1. I always have some snacks on me such as Justin’s almond butter packets, Chomp sticks, dried fruit, etc. so that if there are delays or we get stuck somewhere I am prepared with food.
  2. Before booking a hotel, I always search to see if there are restaurants nearby that serve real food. It’s especially important that there’s a place nearby that serves a good breakfast (eggs, sausages, salads, etc.) so we can easily find our first meal and get the day off to a good start. Doing this makes all the difference!
  3. When I arrive at my destination I go to the closest grocery or convenience store to grab filtered water to have in my hotel room. This way I can easily stay away from the synthetic chemicals in the tap water and not have to pay $5 for a small bottle in the hotel.
  4. Before I head out to go sight-seeing for the day, I look up food shops and restaurants in that area and make a list, or even reservations, so that it’s easy to find a good meal.
How do you stay healthy on the road? I’d love to hear your tips!

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Is Iodine Safe for Hashimoto

Is Iodine Safe for Hashimoto's Disease?

Is it safe to take iodine if one has Hashimoto’s Disease? This is one of the top questions I receive, so today I want to break down this controversial topic.

Iodine is very important for the production of thyroid hormones. Without iodine and L-tyrosine we don’t have the raw materials to make thyroid hormones. Iodine also helps manage the metabolic rate in the body.

With Hashimoto’s, the immune system knows there’s something going on in the thyroid tissues that’s not normal and so the body is attacking the thyroid tissue. There are many different root causes for this such as: a viral infection, a bacterial infection, overabundance of stress, heavy metals in the body, etc.

In our practice, we’ve found that when a client has Hashimoto’s and is in a hypothyroid state, by slowly adding a small amount of an iodine supplement to the diet, such as Iodomere from Standard Process or sea vegetables, the client often feels better.

But, there are some who say they don’t feel well when taking iodine or eating iodine-rich foods. When we look at their labs we often see either high levels of T4, which indicates they are in a hyperthyroid state, or they have indications of a congested liver. In this situation, when you add iodine to the mix, the metabolic rate speeds up and the thyroid gland tries to push out various toxins. This can create die-off reactions and they will feel very sick because their body is being pushed harder than they can handle.

If hyperthyroidism has been ruled out, then here are some things to try alongside a nutrient-dense diet:

  1. Do a castor oil pack over the liver for 3-4 weeks. Then, try adding a bit of kelp powder or sea vegetable powder to the diet and see how you feel. I also recommend keeping a close eye on your labs to see if things are headed in the right direction.
  2. Along with the castor oil packs, we like to use specific Gemmo therapies such as Rosmarinus or Juniperus that gently drain the liver.

When the castor oil packs and drainage remedies are used together, our clients feel better and they are usually able to then add iodine-rich foods back into the diet and are ready to take an iodine supplement if needed.

It’s good to keep in mind that we are all biochemically individual, so iodine won’t work for every single person but, in general, adverse effects from iodine are rare when it’s used appropriately.

Here’s a list of foods that are good sources of iodine:

  • Sea vegetables such as kelp, dulse, and wakame
  • Wild sea food such as shrimp, scallops, cod, salmon, sardines and tuna
  • Unprocessed, organic dairy such as raw milk, raw cream, cultured yogurt, etc.
  • Pastured/organic eggs
  • Celtic sea salt (not iodized salt because it is not a naturally occurring salt and is processed)

If you’ve been nervous to eat iodine-rich foods because you’ve heard they aren’t healthy, then I recommend giving something like sea vegetables a try and see how you do. If you’ve experienced negative symptoms in the past from iodine, then I recommend following the steps above and also talk to your holistic practitioner about this so they can help safely guide you through the process. If you’re looking for a practitioner to work with, give our office a call and we will be happy to help you.

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Natural Red Velvet Cupcakes (Dye-Free, Grain-Free) Deliciously Organic

Natural red velvet cake without any food dyes and grain-free? Game on! With Valentine’s Day coming up, here's a healthier option to a holiday favorite.

Natural red velvet cake without any food dyes and grain-free? Game on!

With Valentine’s Day coming up, I wanted to give you a healthier option to a holiday favorite.

This grain-free, dye-free red velvet cupcake recipe gets its red color from roasted beets, and you can’t actually taste the beets at all!

I played around with different sugars, and this recipe really does taste best with maple sugar, or organic cane sugar. I tried it with coconut sugar, and while the cake tasted nice, it did have a slight off-flavor that I wasn’t a huge fan of. I rarely use an organic cane sugar, but for a recipe like this that I only make once a year, I’m OK with making an exception.

Natural red velvet cake without any food dyes and grain-free? Game on! With Valentine’s Day coming up, here's a healthier option to a holiday favorite.

Also, keeping the sugar as low as possible in desserts is an important factor to me. I found that keeping the sweetener at 3/4 cup was best so that the beet flavor didn’t shine through and instead you get that lovely traditional red velvet flavor.

Red velvet cake is served with cream cheese frosting, but if you need to avoid cream cheese, here and here are some great options for a dairy-free “cream cheese” frosting. And, to make the cupcakes a bit more festive, I sprinkled them with freeze-dried raspberries and inserted a beet chip in them.

Here are some more Valentine’s favorites you might enjoy:

3-Ingredient Chocolate Mousse 
Grain-Free Chocolate Mug Cake 
Grain-Free Chocolate Tiramisu
Grain-Free Molten Lava Cake

Makes 1 dozen cupcakes

Natural Red Velvet Cupcakes (Dye-Free, Grain-Free)

20 minPrep Time

20 minCook Time

40 minTotal Time

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    For the cupcakes:

  • 1 cup roasted beets, chopped
  • 2 tablespoons vanilla extract
  • 1/2 cup buttermilk
  • 2 cups finely-ground almond flour
  • 1/4 cup coconut flour
  • 1/2 cup cocoa powder (non-alkalized)
  • 3/4 cup maple sugar or organic cane sugar (see note above in post)
  • 2 teaspoons baking powder (make sure it’s gf!)
  • 3 large eggs, room temperature
  • 6 tablespoons unsalted butter, melted and cooled
  • For the frosting:

  • 3/4 pound mascarpone or cream cheese
  • 2 teaspoons vanilla extract
  • 1/4 cup raw honey
  • 1 cup heavy cream, whipped until soft peaks form
  • Dried raspberries, crushed (optional)


  1. Preheat the oven to 350ºF and adjust the rack to the middle position. Place the roasted beets, vanilla and buttermilk in a food processor or blender and blend until smooth. Pour the beet mixture into a large mixing bowl. Add the almond flour, coconut flour, cocoa powder, maple sugar or cane sugar, baking powder, eggs and butter. Whisk until smooth, about 30 seconds. Divide evenly into a lined muffin tin. Bake for 20 minutes or until baked through. Cool completely.
  2. Whisk mascarpone or cream cheese, vanilla and honey in the bowl of a standing mixer until smooth. Using a spatula, fold in whipped cream. Frost cooled cupcakes with frosting and sprinkle with dried raspberries, if using. These are best served the day they are made.




Copyright 2016 Deliciously Organic

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Butter Chicken Recipe (Grain-Free) – Deliciously Organic

Butter chicken is a comforting and nourishing meal that has become a family favorite these last few months. The chicken is marinated in yogurt, vindaloo spice blend, and lemon juice and then combined with caramelized onions, broth, tomatoes and cream to create a luxurious meal.

Butter chicken is a comforting and nourishing meal that has become a family favorite these last few months. The chicken is marinated in yogurt, vindaloo spice blend, and lemon juice and then combined with caramelized onions, broth, tomatoes and cream to create a luxurious meal.

With a recipe like this, I’m pretty sure many of you will ask about adaptations, so let’s dive in:

  1. If you need to avoid dairy, you can make this with a dairy-free yogurt, coconut oil and coconut milk (see specific measurements below).
  2. If you need to avoid tomatoes, you can use 1 cup of this Nomato sauce. If you’re wondering why I use nightshades in my recipes and if you need to avoid them, read this article.
  3. You can serve this with either riced cauliflower or properly prepared brown rice.
  4. The Vindaloo spice blend is a must. I honestly don’t know how to make this dish without it. You can purchase it here, or make your own.

I like to put together the marinade in the morning and then finish the rest when it’s time to cook dinner. It also makes for great leftovers!

Butter Chicken Recipe

20 minPrep Time

60 minCook Time

1 hr, 20 Total Time

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  • For the marinade:
  • 1 cup plain, whole yogurt (or coconut or almond milk yogurt for a dairy-free option)
  • 1/4 cup Vindaloo spice blend
  • Juice of 1 lemon
  • 4 chicken breasts cut into bite-size pieces
  • For the onions:
  • 1 stick unsalted butter (or 4 tablespoons ghee or coconut oil for a dairy-free option)
  • 2 yellow onions, thinly sliced
  • 1 cup crushed tomatoes
  • 1/2 cup chicken stock or broth
  • 2 teaspoons Celtic sea salt
  • 1/2 cup raw cream or coconut milk
  • Cilantro and chopped cashews for serving (optional)


  1. Stir the yogurt, vindaloo spice blend, and lemon juice together in a medium bowl. Stir in the chicken and make sure the chicken is thoroughly coated with the marinade. Cover and place in the refrigerator to marinate for about 8-10 hours, or you can leave the mixture on the counter for 1 hour to marinate if you’re short on time.
  2. Melt the butter over low heat in a large sauté pan. Add the onions and cook on low heat for about 35-40 minutes, stirring occasionally until soft and caramelized. Stir in the chicken mixture (yogurt, spices and all) and increase the heat to medium. Stir in the tomatoes, stock and salt. Continue to cook, stirring frequently, until chicken is cooked through, about 15 minutes. Stir in the cream. Serve over riced cauliflower, or soaked brown rice, and top with chopped cilantro and cashews.




Copyright 2016 Deliciously Organic


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Lemon Ricotta Pancakes recipe (Grain-Free) – Deliciously Organic

A stack of light, fluffy lemon ricotta pancakes is a wonderful way to start the day! This recipe is super simple, can be whisked together in about 10 minutes and topped with lemon, berries, maple syrup, jam, jelly, or whatever you fancy!A stack of light, fluffy lemon ricotta pancakes is a wonderful way to start the day! I made these with Bob’s Red Mill Paleo flour and they came out beautifully. I found their flour blend last year and will grab it on occasion when I want to adapt a recipe, but am unsure of the exact quantities. I’ve used their flour blend for dozens of recipes and it truly is a 1:1 substitution for other flours!

I do realize the Paleo flour is a bit on the pricey side, so I don’t use it very often. But, if you only use grain-free flours every once in a while and you don’t want to purchase multiple flours, then this is a great option. I’m not affiliated with Bob’s Red Mill, but I do love to promote a good product when I find one!

You can also make this with a blend of almond and coconut flour and I’ve got those measurements for you listed below.

This recipe is super simple, can be whisked together in about 10 minutes and topped with lemon, berries, maple syrup, jam, jelly, or whatever you fancy!

Makes about 12-14 pancakes

Lemon Ricotta Pancakes (Grain-Free)

10 minPrep Time

15 minCook Time

25 minTotal Time

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  • 4 eggs, separated
  • 1 cup Paleo flour (or 1 cup almond flour and 2 tablespoons coconut flour)
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon coconut sugar or maple sugar
  • 3/4 teaspoon Celtic sea salt
  • 1 1/3 cup whole milk ricotta cheese
  • 1/2 cup whole milk (I used raw)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh lemon zest
  • 2-3 tablespoons ghee, coconut oil or palm shortening for frying
  • Lemon wedges, butter and maple syrup, for serving


  1. Place the egg whites in the bowl of a standing mixer and whisk for 5 minutes on medium-high speed. Meanwhile, whisk together Paleo flour, baking powder, sugar and salt in a medium mixing bowl. In another bowl, whisk together the egg yolks, ricotta, milk, lemon juice, and lemon zest.
  2. Take about 1 cup of the whipped egg whites and whisk it into the ricotta mixture. Then, combine the ricotta mixture with the flour mixture. Add the remaining whipped egg whites and fold until combined.
  3. Heat a large skillet over medium heat for 1 minute, Melt 1-2 teaspoons of the ghee (or whichever oil you are using) in the pan and swirl the pan to coat. Spoon small portions of the pancake mixture into the pan and fry until bottom sides are golden brown. Using a spatula, flip each pancake and cook until second side is golden brown. Serve with lemon wedges, butter, and maple syrup.




Copyright 2016 Deliciously Organic

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