Logan’s Story

I apologize for the absence, friends. The 4th of July is a busy holiday here! Plus we spent some time on Mackinac Island a couple days ago – both Logan’s AND Brad’s first time!

Today I thought I’d share Logan’s story. When we talk about food allergies, it is a common misconception that food allergies = anaphylaxis or GI upset. This is not always the case.

As previously mentioned, I pinpointed Logan’s dairy allergy shortly after he turned one. He had no problem with my breast milk. We had to transition him to formula at about 4 months due to supply issues and had no issue with basic formula.

But whoa – cows milk created a world of trouble.

His skin erupted in excema first. Then he started having massive diarrhea. He was still hungry and we couldn’t figure out what the heck was going on.

I spoke with a registered dietitian I worked with and she helped me trial transitioning off of milk and onto almond milk. We also stopped cheese and yogurt. Like magic, his skin cleared up and his diarrhea stopped. We tried to add back the cheese and yogurt, to no avail.

So, Logan was totally and completely dairy-free.

Fast forward to January of 2017. Logan had switched to cashew milk because he preferred it, but had otherwise been dairy-free. He occasionally snagged a bite of cheese or had a cracker or piece of bread that contained milk, and had little issue with that.

But he was sick. All. The. Time. In fact, he had so many ear infections that our family doctor referred him to ENT, where he was promptly scheduled for tubes.

The doctor also offered allergy testing while he was in the OR. So we thought, why not?

Logan and Brad before surgery:

We had him tested for the gamut – grasses, molds, dusts, foods.

Everything came back negative – except dairy, soy, and peanut.

I was shocked but at the same time, it made sense. His constant runny nose, his cough, the sneezing. 

Which brought me here, with all of you.

For a concise list of signs and symptoms of food allergies, click here.

My point here is this – food allergies do not discriminate. There are different levels of “allergic” ranging from mild to anaphylaxis. And if someone tells you their child or themselves has a food allergy, please take them seriously.

Next up, an English muffin French toast recipe. Watch for it this weekend!



Soy-Free “Peanut” Sauce

As promised, here is an ahhhhh-mazing peanut sauce alternative recipe.

I’ve discussed in previous posts that Logan is a stirfry lover. It’s one of our tried and true ways to stuff him full of veggies. If you remember, I was so distressed about his soy allergy that I went to work and created a soy-free stirfry sauce here.

Last week, I made coconut oil chocolate chip cookies with coconut oil courtesy of Coconut Secret. I attempted to make the cookies with coconut flour as well but I am not yet skilled in baking with alternative flours – I’m planning on updating that recipe later on once I’ve perfected it so those with GF allergies can enjoy it as well.

That being said, I am a peanut sauce lover. We don’t eat peanut sauce anymore at home. So, I used Coconut Secret’s Coconut Flour to make Soy-Free “Peanut” Sauce!

Soy-Free “Peanut” Sauce

Prepare recipe for Soy-Free Stirfry Sauce; you’ll also need 2 tbsp sunbutter and 1 tbsp Coconut Secret Coconut Flour, divided into 1 tsp increments


  1. Prepare stirfry sauce; bring to a roiling boil.
  2. Add 1 tsp of the coconut flour while stirring continuously. Once the flour dissolves, add another tsp, repeating the process, then adding last tsp.
  3. When the entire tbsp of coconut flour of coconut flour has been stirred into the sauce, add the sunbutter, stirring until dissolved.
  4. Turn heat to low. Simmer until sauce thickens.
  5. Pour over stirfry, pasta or whatever you’re using the sauce for. Enjoy.

Unfortunately I don’t have any awesome food pics because I took them but accidentally deleted them. And my iCloud is full. Whoops. 

But try out this “peanut” sauce and tell me what you think!

Our take on Coconut Secret Coconut Flour? It works just as well as conventional flour as a thickening agent in this sauce, it’s delicious and it’s versatile. It has a definite learning curve when it comes to baking – but I’m up to the challenge! 

Note: Coconut Secret Coconut Flour was provided to me for use on this blog, but my opinions are my own.


Parenting… with a Migraine

I can remember being told how hard a job being a parent is. Anyone who tells you that parenting isn’t hard is either lying or has the patience of a saint.

What I didn’t realize was how hard it would be when I’m alone. With Logan. And I’ve got a migraine.

Tonight, Brad is on afternoon shift. And guess what? I’ve got a migraine. 

Logan is now at the age where he knows when I’ve got a headache. “Your head hurts, Mommy?” he whispers. He rubs my head softly. Then he goes back to playing. Loudly.

Tonight, although it’s beautiful out and I’d rather be outside playing, hiking, biking, walking, doing anything besides lying on the couch, we’re having a movie night.

Logan helped me make popcorn and we watched Moana.

So, moms and dads with migraines, I feel you. I have written a post here about my tried-and-true remedies for treating migraines but it is just a little different if you’ve got to parent with a migraine.

Here’s how I get through those days and nights….

Make it a Novelty

I knew I wasn’t getting off the couch last night. So, I drew the curtains, pulled out pillows and blankets, made a treat (popcorn) and put on a favorite movie. 

Rest for me and something different for Logan.

Did my migraine go away? No. But I made it through the night without the sun glaring in my eyes and without Logan begging me to play outside. I called it a winner.

Enlist Help

If I’ve got a big headache and Brad is home, I’m napping. If it occurs when he’s working (which is inevitably what happens) I’ve got a list of people who can step in to hang out with Logan.

Of course, headaches don’t occur when it’s convenient. They often occur when my backup crew isn’t available. Commence backup plan.

Have a Backup Plan

When my headache is that bad and I don’t have family or friends around to help, I go to the backup plan.

If I don’t, I’m a crying mess (if you ask Brad, this happens anyways)

The backup plan is a list of things I can do with Logan that keeps him occupied that doesn’t require a whole lot of work on my part. It may mean leaving the house (ouch) but he’s probably going to whine less, which means less pain at some point for me.

Examples include the library and the park. These places allow me to sit on a chair or a bench and quietly watch Logan. 

Pinpoint the Cause

Sometimes I can figure out why I have a headache – and fix it. Allergy season? Pop an Allegra. Dehydrated? Slam extra water. Not enough coffee? Drive through McDonalds (let’s be real – that’s rarely an issue.) Anxious? Call or text a friend.

Sometimes, a headache comes from no where. That, my friends, is when we all pray for naptime.

Do Yoga 

I know – yoga hardly sounds like fun in the midst of a migraine.

However, I’m not talking about flipping into a handstand, wrapping yourself into a pretzel or doing an hour-long power yoga class

I’m talking about a yin yoga or restorative yoga practice.

These types of yoga practices are slooooow moving and are typically practiced with your body sitting and lying horizontally on the mat.

Yes – lying down.

Click here for a great, short yin yoga sequence for migraines.

The best part? Logan imitates me. He thinks it’s great when I roll out my mat. “Mommy do yoga?” he says.

So there you have it, folks. Parenting with migraines. It ain’t pretty but it is (sometimes) possible.

Coconut Oil Chocolate Chip Cookies

Today, I’m sharing a family favorite – coconut oil chocolate chip cookies. Once I started making these babies, we haven’t looked back.

But first, a quick update.

A few days ago, I wrote about my frustration about the lack of appropriate labeling on food labels for soybean oil and food allergies. You can see the post here.

To summarize, all foods that contain the “top 8” must be labeled as such on their food labels. According to the FDA, soy lecithin and soybean oil are both processed to the point where they are unlikely cause “issues” for soy allergy sufferers, yet foods containing soy lecithin must be labeled as an allergen, whereas foods containing soybean oil do not.

Which to me, is silly, and perhaps negligent. I’m not a food scientist or a doctor but I am a parent with a child with a food allergy and I appreciate knowing if our foods contain soy – even if the food is processed to the point it may or may not cause an “issue.”

So, I got this email from Mama Mary’s:

Which leaves me wondering – if this so-called soybean oil has been this processed, is it really still soybean oil?

Thanks, this reinforces my point!

Anyway – on to the recipe!

I was provided with Coconut Secret Raw Extra Virgin Alive Coconut Oil for this recipe.

Here’s a couple pictures of their label. Their coconut oil is amazing – it contains medium chain triglycerides (MCTs), which may help regulate blood sugar control.

Here’s the recipe!

Coconut Oil Chocolate Chip Cookies

Yields 18 cookies, preheat oven to 350 degrees


  • 1.5 cups flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder 
  • 1/4 tsp salt
  • 1/2 cup Coconut Secret Raw Extra Virgin Alive Coconut Oil, melted
  • 1/2 cup brown sugar
  • 1/4 cup white sugar (more if needed)
  • 1 egg
  • 1 tsp vanilla
  • Chocolate chips
  • Milk of choice


  1. In a stand mixer if available, cream together flour, baking soda, baking powder, salt and coconut oil.
  2. Add sugars, eggs, and vanilla.
  3. Your mixture is probably going to look like the picture below. Using a tablespoon, add milk one spoon at a time. I use cashew milk because it’s what Logan drinks, but my mother cow’s milk – same results. I end up using 2-3 tablespoons.
  4. Once the mixture looks like the picture below, add chocolate chips. I use Enjoy Life because they are dairy free. I also don’t measure the chocolate chips – I pour from the bag while it’s mixing until it looks “just right.”
  5. I am a taste tester. Of course, you should NOT do this because there is raw egg in the batter. If you do, and you find that it is not quite sweet enough, add an additional 1/4 cup of white sugar to the batter.
  6. Spray cookie sheets with cooking spray. Place rounded teaspoons of batter on cookie sheets and bake for 7-9 minutes.
  7. Remove from oven, then let sit on cookie sheets for 2 minutes. The edges will look nice and brown, and the middle may look undercooked. Resist the urge to put them back in the oven. The last 2 minutes on the cookie sheet, on the stove top, will finish cooking them!
  8. After 2 minutes, remove from cookie sheets and place on wire baking racks to cool.
  9. Enjoy.

Tips: I have also used half chocolate chips and half white chocolate chips, as well as used peanut butter chips. I have also used Reese’s Pieces. My mother has added nuts to her cookies. The recipe is easily doubled and tripled.

And because I tried so hard to make these cookies using Coconut Secret’s Coconut Flour as well, here’s a pic of my failed attempt:

They tasted ok, but were not aesthetically pleasing. Try as I might, I could not get the recipe just right. So, you’ll get a bonus recipe next week with the coconut flour – I’ve been working on a coconut stirfry sauce that is a peanut sauce copycat. Keep your eyes open!

Our take on Coconut Secret’s Coconut Oil? It’s awesome! Our cookies turned out soft and delicious and I can’t wait to use it for other recipes.

Have a great day, and let me know how you like the cookies!

Note: Coconut Secret Raw Extra Virgin Coconut Oil was provided to me for use for my blog but my opinions are my own.


The Easiest Shredded Chicken – EVER

I know sometimes, parents cook two meals. One for their kid(s) and one for themselves – especially if they both have separate issues that are food related.

Well. I have a problem with that. I think it teaches our kids that they are “special” and can eat whatever they want. There are rare instances where I make separate meals – like a celebration where I really, really want to eat something Logan can’t have – but I eat it after he goes to bed.

I may occasionally make multiple sides. For example, if we’re having baked chicken and I’ve got cauliflower left in the fridge, I know Logan really dislikes it. I may make a few tater tots to add to his plate, all the while hoping he changes his mind about that cauliflower (nope, not yet!)

So now that it’s mid-June, I’m pretty sure we’re heading into high temps mostly everywhere in the northern hemisphere. I love cooking, but on a hot day, forget it. 

Today, I’ve got this chicken in my slow cooker. It shreds beautifully. Logan will eat it hot or cold and Brad and I top our salads with it.

It’s easily modifiable for food allergies and it works for me, as once again, I try to clean up my diet. “Diets” are funny things like that, hey?

The Easiest Shredded Chicken – EVER


  • 16oz of boneless chicken breasts or thighs (I buy what’s on sale – if you buy thighs, trim the fat)
  • 1 chicken bouillon cube (but if you use beef, let me know how it tastes!)
  • 1 cup of water
  • 3 cloves of garlic, minced (I’m a garlic-a-holic, so decrease per your preferences)
  • Salt and pepper, to taste


  1. Place chicken in slow cooker. Put bouillon cube and water on top of chicken, then top with spices. Stir mixture, then place top on slow cooker.
  2. Cook for 2-3 hours on high or 4-6 hours on low. Shred the chicken with two forks, stir, then let cook for another 20-30 minutes.
  3. Voila! Eat the chicken hot or put in fridge to eat cold for salads.


  •  I use bouillon and water because I’m frugal (or cheap ūüė≥) – you could also use one can of your chosen broth. Ensure broth or bouillon is free of allergens.
  • Play around with different seasonings. I have also used Cajun seasoning and Italian seasoning (not together, of course!)
  • You can also omit the bouillon and water combo completely and do 1 cup of salsa for a spicy flavor.

Because a slow cooker full of shredded chicken makes for a boring picture, here’s a salad I made with the chicken. Yum, yum.

Next up – a coconut chocolate chip cookie recipe made with ingredients sponsored by Coconut Secret!


We Are Our Children’s Advocates

Approximately 0.4% of children have a soy allergy. My son is one of the 0.4%. And, this is one of the more common allergens.

You may have heard of FALCPA – the Food Allergen Labeling and Consumer Protection Act of 2004 – which stated that all companies had to label their foods if they were a major food allergen, or contained a protein of a major food allergen.

Which is awesome. But for some reason, the FDA also stated that companies did not have to label foods as containing soy if they contain soybean oil.


Soy in the form of soybean oil or soy lecithin has been highly processed. Researchers state that people with a soy allergy can typically eat foods that contain soybean oil or soy lecithin – without a reaction.

Yet foods that contain soy lecithin must be labeled as containing soy, whereas foods that contain soybean oil, do not.

Well, I’d like to make the argument that this is bullshit.

As a parent of a toddler with a soy allergy, I am grateful that the FDA has implemented this Act. But I am savvy enough to read labels and know what’s best for my child.

Not every parent has the same level of health literacy that I do. What if there child is reacting to soybean oil, but they don’t know the difference?

Today I went to pick up these pizza crusts. I buy them often.

Whoops. Logan’s been eating soybean oil. We avoid it.

I think, even if it’s not required, what about labeling it because it is ethical?

And, for comparisons sake… these crackers have soy lecithin… supposedly not harmful to those with a soy allergy, yet are labeled appropriately.

I am unsure how to make this change but it makes me angry. So I’ll end with this picture, because Logan and Grandpa are cute.


I am a Writer

I have been working as a freelance writer for several years; it has been my side job and has afforded me the ability to pay my husband’s truck payment and is paying for my yoga teacher training.

I have balanced it with my part-time job as a diabetes educator. I loved both jobs equally.

On May 19th, unfortunately, my position as a diabetes educator was eliminated. I was heartbroken. Which led me to question a lot of things, career-wise – did I really want to continue to spend the next 30 years, working in a broken healthcare system?

I had dinner with some of my coworkers last week; when I mentioned this, she said, “but you’ve been bit by the diabetes bug.”

Ok – that may sound weird to you, my dear readers. But my job – I actually felt I made a difference in people’s lives on a daily basis. So, I decided to take my career in a different direction and work in a contract position, working with an insulin pump company, meaning this is on my terms.

The beauty of this?

My life is my own.

Well, kind of. I have a husband, and a son, and a family, and friends, and responsibilities. But you know.

Where am I going with this?

Before, my writing was a side gig. It took the backseat. I never thought of myself as a writer, merely as someone who wrote for extra money. 

Now, I know: I’m a writer.

I know I’ll pay my dues. I’ll write things I don’t necessarily want to write, to make that cash money. But at the end of the day, it’s going to be a life on purpose.

Why am I sharing this? After all, this is a blog about food allergies. And migraines. And an anti-inflammatory diet. And healthy living in general.

Because every now and then, I want to humanize it a bit, and let you know who I am, what I am about, and where I come from. People, I’m not going anywhere.


Soy-Free Stirfry Sauce

If you or a loved one has been diagnosed with a food allergy, I’ll bet your family went through a time where you were like “OH EM GEE, HOW WILL WE EVER LIVE WITHOUT {insert food here}?!?!?”

When Logan was diagnosed with peanut, soy and dairy allergies, Brad’s first thought was of the pizza we’d be missing. Mine was of the Reese’s peanut butter cups Logan loved as a treat.

Then it hit me.

Oh my God. How would we get Logan to eat vegetables without stirfry?!?!

As a young toddler, Logan ate anything you’d put in front of him. Even raw onion (yes, Aunt Dena tried that one).

As he got older, his tastes inevitably got pickier. I’ve been told this happens (argh). But one meal remained constant – his love for stirfry.

So, I got to work finding a replacement for teriyaki sauce.

I found this recipe after much searching. I’d never heard of coconut aminos before but surprisingly, they were easily found at my grocery store, right by the teriyaki sauce.

So, I made the sauce. It was just ok – it was far too sweet for my liking – there’s quite a bit of sweeteners with the honey and the orange juice.

After tweaking the recipe to to our family’s liking, here’s what works best for us.

Soy-Free Stirfry Sauce

Yields sauce for one stirfry


  • 1/2 cup coconut aminos (the brand I’ve found is Coconut Secret)
  • 1/4 cup of water
  • 1 tbsp rice wine vinegar (essential – DO NOT LEAVE THIS OUT!)
  • 2 tbsp honey (I used maple syrup once in a pinch)
  • 3 garlic cloves
  • 1/4 tsp ginger (you can also use fresh ginger, but I never have this at home)
  • Salt to taste (I do several twists of my Himalayan pink salt grinder because like I said, I like my sauce less sweet)
  • Optional: crushed red peppers to taste (I highly recommend, but I often leave out because of Logan)


Dump all ingredients in a small saucepan. Bring to boiling on medium-high heat. Reduce heat and simmer until sauce thickens. Pour generously over stirfry.

It looks just like teriyaki sauce, and it beautiful with those cloves of garlic, if I do say so myself.

He’s a tough critic, but he likes it so much that he omits the fork.


Dealing with Migraines – My Best Tips

As someone who has dealt with migraines for well over half of my life, I have quite a few tricks up my sleep when it comes to managing migraines.

Besides the obvious – medical management – I try to manage my migraines using alternative treatments whenever possible. ¬†I’ve found, through trial and error (mostly error) that overuse of as-needed medications has caused rebound migraines – those dreaded headaches that stick around¬†for days.

These days, I only take as-needed medications on the worst days. ¬†I’m not saying that this is what¬†you should do. ¬†This is what I do. ¬†This is what works for me.

That being said, here’s what I do.

I do the yoga.

I have my mother to thank for yoga.  When I was about 15,  my mom dragged me to a yoga class at the local YMCA.  I thought she was crazy, but she had told me it would help with my migraines.

Well, here’s what I learned about yoga and migraines.

When I have a migraine, yoga does not lessen my migraine pain.  However,  yoga has a direct effect on my anxiety, which has a direct effect on the amount of migraines I have.  So, while yoga does not cure my migraine pain, it does reduce the amount of migraines I have by decreasing my anxiety.

I try to have a daily yoga practice.  With a rambunctious 3 year old and a husband who works swing shift as a miner, this is not always feasible.  So, I shoot for doing yoga as much as reasonably possible.

I am so passionate about yoga for anxiety reduction that I am currently in training to become a yoga instructor.  Everyone, do the yoga.

I take the naps.

When my head is throbbing and I can’t take it, my husband sends me to bed. ¬†He literally takes my phone or book from my hand, tells me to stop what I am doing, and tucks me in to bed. ¬†“Go to sleep. ¬†I’ve got this,” he’ll tell me. ¬†And he’ll take charge of whatever balls I’m juggling, such as cooking dinner, doing laundry, or putting Logan to bed.

I’ll draw the shades closed and fall to sleep, often with ¬†an ice pack on my forehead and my neck. ¬†I’ll wake up, a couple hours later or the following morning, feeling at least a little¬†bit better.

Have I ever mentioned that I have the best husband ever?

I use the peppermint oil.

I carry peppermint oil with me at all times. ¬†I have a certain brand that I like to use, but I really don’t care what brand you use (I don’t sell or endorse any brand of essential oil). ¬†Nor am I an expert on essential oils. ¬†In fact, I have a small selection of essential oils that I use and swear by but couldn’t tell you what to do with them besides what I use them for.

That being said – peppermint oil.

The peppermint oil that I carry with me is used strictly for headaches. I carry it with me for this purpose and when I feel a doozy coming on, I place a small amount of the oil on my finger tips, then smooth the oil on to my temples (where it normally hurts) and my neck.  I reapply as often as needed.

The thing about peppermint oil? The aroma is strong. If you’re in public, it’s going to draw attention. Apply it anyway. Oh, and it’s also going to tingle quite a bit (but in a good way.) That’s when the magic happens.

I drink allll the water.

I have yet to narrow down a dietary trigger, but dehydration will get me. Every. Time. 

If you know me, you know that I developed an affinity for drinking coffee while working night shift as a nurse. I can’t go a day without coffee. However, I force myself to guzzle water before I pour my coffee.¬†

Why? Because if I don’t, I’ll never drink the water.

I’ve taken to carry a water bottle with me as well. Hardly a new tip, but it works for me. I dislike warm water, so I invested in a quality water bottle that keeps my water bottle cold, for like, a month. Kidding, but it works well.¬†

I do the therapy.

I’m unashamed to admit that I go to therapy. I’m an anxious person. For me, anxiety causes migraines. Therapy = less migraines.

So, dear readers, here are my tried and true tips for managing migraines without medication. Do they always work? No. But they certainly help me.


Dairy- and Egg-Free Banana Bread

I apologize for being absent the last couple weeks, dear readers – my life has changed dramatically. On the plus side – more time for blogging! I’ll share more about the changes over the next couple weeks.

Today, though, I would like to share a family favorite banana bread recipe. I’ve been using it far before Logan was born, simply because it’s good.

It is dairy- and egg-free, making it ideal for those who have to stay away from those allergens. I also ensure I am choosing ingredients that are soy-free and peanut-free due to Logan’s allergies.

If you’re looking for a light and fluffy banana bread, this recipe isn’t for you. But if you’re searching for a bread that is dense, sweet and is perfect with a cup of coffee and cream, well, you’ve met your match. 

I promise you – once you’ve made this recipe – you won’t go back. Even my friends and family members who don’t need to restrict their diets have switched to this recipe.

Dairy- and Egg-Free Banana Bread

Preheat oven to 350; yields 12 slices 


  • 1/4 cup non-dairy milk (any type will do – sweetened or unsweetened)
  • 1 tsp apple cider vinegar 
  • 2 cups flour
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/4 tsp allspice
  • 1/2 cup butter (1 stick) – use REAL butter; butter is a dairy product but is low in the protein that causes reactions.  For those with significant reactionst, use a dairy-free “butter”
  • 1/2 cup brown sugar, packed + extra to sprinkle on top
  • 1/2 cup white sugar
  • 3 small/medium bananas or 2 large bananas
  • 1 tsp vanilla
  • Cinnamon to taste, to sprinkle on top 


  1. Combine non-dairy milk and apple cider mixture and set aside.
  2. Line a 9 x 5 bread pan with parchment paper or spray with cooking spray (my personal favorite is any type of coconut oil spray – but check the labels; some contain soy!)
  3. In a large mixing bowl (I use a Cuisinart stand mixer), combine flour, baking soda, salt, and allspice.
  4. Melt butter. Add butter, sugars, bananas, vanilla, and vinegar/milk mixture to the flour mixture. I always add these one at a time to the flour mixture.
  5. Pour into bread pan. Sprinkle liberally with cinnamon and brown sugar.
  6. Bake for 60-70 minutes.
  7. Enjoy your creation.

Tips: I freeze bananas that are well-ripened (I.E. we did not eat them in time.) I can then pull them out of my freezer. When they thaw, they look like this:

Yum yum.

I also like to sprinkle things in to my banana bread. Chocolate chips (Enjoy Life dairy-free chocolate chips if Logan is eating it), walnuts or pecans, and other fruit, like strawberries or blueberries.

Prior to Logan’s allergy diagnosis, I also would add 1/4 cup peanut butter to the batter. Now I would add almond butter or sunbutter.

Look at this glorious crust on top:

The beautiful batter. I have been known to eat this by the spoonful:
So that, my friends, is how you make the world’s best banana bread.

On a side note, I want to share with you a little secret. I am the worst at keeping my kitchen clean while cooking or baking. I know what you’re thinking – Krysti isn’t perfect? No, I’m not.

Photographic proof (whoops, I’m wasting water in the first picture):

Next up – tips for dealing with migraines – without meds.