How long until I feel better on AIP

I’m sitting here wondering “How long until I feel better on AIP diet” …I’ve been following it almost exactly for about a week and I’m just feeling a little off.  I feel like I need comfort food

 (Almost meaning I just can’t give up coffee! I don’t wanna!  I actually muscle tested and got that I’m ok to have coffee anyway! LOL but other than that I am following this 100% ) 

So this recipe totally hit the spot for me. It is comfort food for sure…I actually had left overs last night.  You can find the base recipe on Pinterest. Of course I never really follow a recipe completely so I tweaked it a little from the recipe I found! 😉 


Also I ended up making peaches and blueberries with coconut cream for dessert the other night…I put all the extra into a blender and made it into ice cream! SO that’s a yummy treat too, but that is kind of besides the point when it comes to this post….

I am going to be honest. I don’t feel that great~ I’m honestly thinking “how long until I feel better on AIP?”

I’m not going to give up, but I am NOT having the same results as my friend did. She was feeling great within a week!  Springing up on her feet in the morning, being more flexible than she had in along time and her normal pain level was dramatically less…….UGH.  I’M NOT having the same results.  To be honest I don’t feel all that different, except that I have noticed my blood sugar has seemed low.  Yesterday I was pretty loopy feeling, tripped a couple of times on nothing, felt a little headachy but mostly just tired.  I did drink some Orange Juice last night which perked me up a little.

I do know this is the right diet for me to try (I’ve muscle tested it) BUT it’s not going easy. Because I’m noticing that my blood sugar has been too low, I’m going to have to be more aware of how often and what combinations I’m eating.

’til next time~

I have done some research and have found some great articles.  I am learning that Paleo and AIP are very similar.

Functional Health Blog

Also you can find a refreshing recipe for Mint Parsley “tea” Here:

The Power of Parsley!

**The information from Small Town Lady, LLC is for informational purposes only and should not be used to diagnose and treat diseases. If you have any health problems consult a healthcare practitioner before embarking on any course of treatment.


Entertaining the AIP Diet

Let food be thy medicine and medicine be thy food

 Let food be thy medicine and medicine be thy food– with these words spoken way back in 5th century BC, Hippocrates the father of western medicine recognised the value of eating well and the potential of certain foods for good health…


I just returned from Texas and my friend has just started this AIP diet.  She is working with a functional medicine DR and they have decided her auto-immune system is why she isn’t feeling well.


My history with health is an interesting one.  I have never been super healthy.  As a matter of fact people often tell me “you’re the sickest healthy person I know.”  I have been using NSP herbal Supplements and vitamins for years, and they have changed my life.  You should have seen how sick I was BEFORE!


Doctors can’t seem to ever explain what is wrong with me.  I know I have an auto-immune marker that always shows up on blood tests, that then leads them to look at things like Lupus or MS but it always comes back as inconclusive. But here’s the kicker: I refuse to accept a “diagnosis” anyway…….so it honestly wouldn’t matter what the diagnosis would be.  I’m going to do what I can to be healthy. (expect give up coffee! LOL I have switched to organic and I also have reduced the amount I drink.)


At any rate I’m going to give it a shot.  The list is small on what foods you can start with… it seems a little daunting, but I’ve gotten creative with some foods!  Follow me on FB and I’ll keep you posted on the recipes and the progress.  I am usually more inclined to gradually work into a diet, but for the sake of testing this out, I’m going to jump in both feet and go into this diet cold turkey (again I’m not giving up coffee just yet!)


’til next time~


OH PS if you want to read more about the “life coaching side” of this transition check out my post here:

Are you willing



**The information from Small Town Lady, LLC is for informational purposes only and should not be used to diagnose and treat diseases. If you have any health problems consult a healthcare practitioner before embarking on any course of treatment.

Cinnamon benefits and uses

Don’t you just love the smell of cinnamon!  

There are so many great foods with cinnamon: Cinnamon Rolls, Cinnamon Toast, Cinnamon Oatmeal, Bread pudding has cinnamon, rice pudding and even French Toast!  Oh and coffee: Cinnamon Dulce Latte!  YUM!  Not only is Cinnamon yummy for your taste buds, like many natural herbs and spices, cinnamon ALSO has amazing health benefits and uses!

Cinnamon is an aromatic spice made

from the peeled, dried, and rolled3898

bark of a tree.

*Possible Health benefits and uses of cinnamon: fungal infections, diabetes, MS, Alzheimer’s, brain function, digestion, bad breath, circulation, candida, UTI, chronic wounds, antimicrobial benefits.

*Cinnamon has a high rating on the ORAC score.

*If you have liver issues be careful with the use of cinnamon.

*Cinnamon Essential Oil encourages energy and strength.  I have read that Cinnamon Essential Oil transforms sadness into happiness. Just think about it… walking into a house where you can smell something that you know has cinnamon~  It makes the house feel so inviting!  It feels like love and home.  I know realtors who will burn a cinnamon spice candle or snickerdoodle candle~ OH Yeah Snickerdoodle cookies! YUMMY.

*Cinnamon Essential Oil is one of the Angelic Fragrances. Cinnamon Essential Oil is Joyful! The unknown exploration when we step with uncertainty and need assurance; the help is at hand if we need it. It is good for prosperity, protection and purification.

*Metaphysical uses: Clairvoyance, consecration, divination, energy, good luck, love, money, passion, peace, prosperity, protection, psychic development, success Other magical uses: communication, happiness, harmony, healing, inspiration, knowledge, meditation, purification, spirituality, tranquility.

In the Bible, Cinnamon was used in Holy Anointing Oil.

I have an essential oil recipe for immune support that uses cinnamon essential oil.  Click here to see that recipe~

Cinnamon vs Cassia: Due to the fact that Ceylon cinnamon is very expensive, most foods in the USA and Western Europe, including sticky buns, breads and other products use the cheaper Cassia cinnamon (dried Cassia bark).



**The information from Small Town Lady, LLC is for informational purposes only and should not be used to diagnose and treat diseases. If you have any health problems consult a healthcare practitioner before embarking on any course of treatment.


Do You OWN Your Personal Brand by Suzanne Tulien

Do You OWN Your Personal Brand?


Just to be clear, this isn’t an article discussing the legal ownership issues of your own personal brand, or anyone else’s.


I want to stir up some conversation about your ‘Psychological Ownership’1 of the personal brand you portray. And with that comes the obvious question: “Are you even aware of your current Personal Brand, and ultimately, are you consciously in control of it?


I heard this term, ‘Psychological Ownership’ the other day in a presentation about organizational employee engagement. I immediately made a note to research the source a bit more as I sensed it has great implications in my world of business and personal brand work. In the research I found there were three distinct areas where Psychological Ownership emerges:


  1. Control – “that over which I exercise control becomes a part of my sense of self.2
  2. Intimate knowledge – “the more we know something the more likely we are to feel it belongs to us.”3
  3. Self-investment – “by expending energy and time in something we begin to feel greater ownership.”4


I love this breakdown of areas Psychological Ownership shows up because these capacities truly hone in on the connection between successful personal brands and mediocre ones. I want to expand on these emerging indicators a bit, and massage them into the context of personal branding.


Personal Brand Control:  From the filter I see through (brand development), ‘control’ is the epitome of brand management. Having this sense or desire to control the perceptions one creates of oneself is catamount to the success of the brand shaping itself into a specifically intended experience. You cannot control what you do not know, and personal branding is a conscious, strategic, and deliberate process to bring about a certain way of being and sustaining it through controlled awareness shaping itself into a specifically intended experience. You cannot control what you do not know, and personal branding is a conscious, strategic, and deliberate process to bring about a certain way of being and sustaining it through controlled awareness.

Intimate Knowledge of YOU: I experience this happening to each of my one-on-one coaching and mastermind group students. As they begin the deep dive into identifying and defining who they are they become more attached to it, resonate with it, and generate a deeper emotional connection to themselves through this discovery work. Ownership is fostered through discovery, attachment, and the ability to take control over who they are and in leveraging it more and more. I like relating this self-discovery experience to a process of ‘falling back in love with yourself” as it promotes internal synergy and the ability to align everyday choices with who you are.


Self-Investment of our own personal brand deepens organically as we spend more time identifying and defining our specific attributes; brand style, brand values, and what makes us exquisitely different from others. When we invest the time towards self-actualization we uncover information about ourselves that can be recognized, embraced and leveraged to further up-level our experience and the journey so many of us want to undertake to find our soul purpose and live it.


Too many of us are living our lives being ‘externally impacted’ – a reactive mode we get into when life becomes overwhelming, or we lose direction, inspiration, and motivation to take control of our lives, and put the stake in the ground to become more fulfilled. The internal process of Personal Branding helps to shift us from being so ‘externally impacted’ to becoming more ‘internally driven’ by our own way of being. This happens naturally out of the process of becoming more clear on who we are. Clarity is truly the basis for action.


In closing, I want to remind you that each and every one of us ALREADY has a personal brand. The issue is that most of us are not in CONTROL of it from a standpoint of being conscious, strategic, and deliberate in our actions and behaviors to perpetuate who we are at our core, and thus become highly internally driven to self-actualize into what we were meant to become.

I truly believe we all have a specific purpose on this planet to find our purpose and fully live it (as Buddah says). But we have to stop, slow down, reflect, and decide to commit to identifying and defining what that means for us.


Enjoy the journey!


  1. Pierce, J. L.; Kostova, T.; Dirks, K. (2001). “Toward a theory of psychological ownership in organizations”. Academy of Management Review 26: 298–310.doi:10.5465/amr.2001.4378028.
  2.  Furby, Lita (January 1978). “Possession in Humans: an Exploratory Study of its Meaning and Motivation”. Social Behavior and Personality 6 (1): 49–65.doi:10.2224/sbp.1978.6.1.49.
  3. Jump up^ Weil, Simone (1952). The need for roots: Prelude to a declaration of duties towards mankind. Routledge & Kegan Paul.
  4. Jump up^ Rochberg-Halton, E. (1980). Cultural signs and urban adaptation: The meaning of cherished household possessions (Thesis). University of Chicago.


Suzanne Tulien, Brand Elevation Enthusiast, is Principal + Founder of the Brand Ascension Group, LLC, Colorado Springs, CO. She is co-pioneer of the Brand DNA methodology, pioneer of “Ignite Your Personal Brand Presence” program and author of The 6 Myths of Small Business Branding, and co-author of Brand DNA: Uncover Your Organization’s Genetic Code for Competitive Advantage. She regularly writes articles on internal brand definition and personal branding and has been published on, and others., 719.660.2633,




So this is on my mind …..perspective………  I just posted this photo on my Embodied Grace page and I felt like I should create a post for the people who are going to say, well if God has the world in His hands then how do you explain what’s going on in the world with the terrorist activity.

Playing small doesn't help anyone

What I will say to that is~ What is your perspective?  You have the choice to concentrate on the negative or the positive.  You have the choice to focus on the terrorists or the grace that you can see all around the aftermath. People helping people they don’t know.  Love being shown in ways that it wouldn’t be if not for the tragedy.  Prayers pouring out from all over the world for people in different countries.  People praying for people they’ve never met, or praying for places they’ve never been to.

I was watching the 700 Club last night and they had a segment that was talking about how Jesus is miraculously showing up to people.  Visions, dreams, stories like we have heard in the Bible that most people don’t think happen any more.  Jesus shows up every day.  But you have to be looking.

I see Jesus every day.  I talk to Him and the Angels every day.  You can too.  You just have to choose to.

When you wake up every day, you have two choices. You can either be positive or negative; an optimist or a pessimist. I choose to be an optimist. It’s all a matter of perspective.
Harvey Mackay

Till next time~

SmallTown-2Mentor copy

Let Your Light Shine

Isn’t it time you shine your light?
Throughout my life, I’ve seen how most people hide from the spotlight, shy away from praise and deny their gifts and talents.

Is this you?

Can you imagine what your life would hold if you were comfortable shining your light, and living in your brilliance?

How would your life be different?

I’m being featured as an expert in an upcoming summit called Stepping into Brilliance, and I want you to be my special guest! I know this has the power to shift your life in a huge way.step into brilliance promo

My friend and colleague Lacey Sherwood and I have teamed up with 20 other leading experts to give you the edge you need to recognize your talents and step out of the shadows in your own life.

The wisdom and tools offered in this summit are powerful! No matter how stuck you feel, implementing the things you learn in this summit will change your life.

Best of all, the Stepping Into Brilliance summit is FREE. Plus, every speaker has a special free gift for everyone who participates. I recommend you register for this summit and start shining like you never have before.

Sign up HERE to get free access to all of the amazing materials available at the Stepping into Brilliance summit.

What I should have said

Have you ever had one of those moments where about 3 hours later you’re like “OH I totally should have said……..”

Yep, I had one of those today! LOL

I was talking with a group of women about the Connecting with Grace Conference and how excited I am that Devon Kerns will be speaking because he has a great perspective on women and power and how powerful women effect men….from a man’s perspective. The conversation made me reflect on when I worked in corporate america and some of the men in one office thought that I was intimidating! I didn’t want to come across as intimidating, but I also knew what my job was and knew how to do it well, so I didn’t want to act too “girly” because I wanted them to take me seriously. (now I could totally go off on a completely different topic here, but I’ll stay on topic!) I want to be powerful and feminine at the same time. I want to Embody Grace in all aspects of my life. I want to be “Gracefully Powerful”!

This one lady was somewhat upset and commented “isn’t it funny that women have to change, but men aren’t expected to do anything”….although I see her (somewhat skewed) point, it isn’t that women are expected to change, it just that I think there is a benefit to learning how to communicate in ways that honor both men and women.

I think God created us women to be different than men and I think the “corporate world” of the 80’s with shoulder pads and suits tried to mold women into something that we aren’t. We shouldn’t be expected to act like men, because we aren’t men….we are women. Beautiful, graceful, powerful, amazing, feminine… women.

I tried to explain to her that it isn’t about changing yourself it’s about communicating in a different way.  But she was adamant that I meant we had to change…

Anyway~ what I should have said was:

It’s not about changing who you are. It’s about allowing your feminine essence to be present. It’s about allowing yourself to be powerful and female. It’s about knowing that you can be both at the same time.

Allow your divine essence to shine through and

be authentically you!

Till next time,



How many of you are awesome at MUTLITASKING?????  Most of us would claim to be, especially if we are women.  However, ” multi-tasking “is just a trap!  It is a trap that keeps us disconnected and frustrated and distracted…….

I know most of us want to be Superwoman!  And you can be!! BUT you’ll have to learn to do things differently if you want to have the strength and energy that Superwoman does.  You don’t see her trying to cook, clean and save the world all at the same time.  She has to switch roles sometimes, right?  LOL


What I am going to tell you next seems counterproductive to most of us at this point.  We are so used to multitasking and technology makes it easy to do having a phone with emails, Facebook messages, pins, snapchats, texts, voice mails…there is so much to do!  But if you really want to be productive and learn to be less stressed out with life in general, you have to manage it.  As with the picture in this post, she is about to strangle herself by trying to do everything at once.  I really do think this is an accurate picture for a lot of us.

Are you strangling the life out of yourself by spreading yourself too thin by multitasking?

I encourage you today to take 10 minutes to meditate…..then sit for a few minutes and intentionally decide what projects/ chores/ work / etc that you really need to do today.  Make a list of projects and decide which are most important for right now, today.

Now here’s the kicker…….as you go through your day and your list only use your phone as a timer!!!  Allow yourself X minutes to check your phone for messages texts etc, then set a timer and put your phone on a counter AWAY from where you are working so that you won’t be tempted to check it!! LOL  Then set a timer for email, Facebook, etc.  Set “X” (15-25-30 whatever you choose) minutes for each task… Set your timer and really commit to the task you are working on during that allotted time.  DO NOT CHECK EMAILS OR YOUR PHONE WHILE WORKING ON THE TASK AT HAND!!!  Also allow yourself about 5 minutes each hour to stand up and stretch, do some deep breathing and then get back to whatever task you are working on.

I think you’ll be surprised at how much smoother your day will go.  Give it a try and let me know how it works for you!

Till next time,

Jennifer, Small Town Lady

Peace in the Eye of the Storm

I was just talking with someone who said she feels like there is chaos all around her.  It made me think of that moment in Twister (the late 90’s movie about tornadoes) when the tornado passes over and for a brief minute everything gets still and quiet.  …it donned on me that many of us feel like life is that way… all around us is a storm that causes chaos and we’re just trying to survive it all and not bump into too many things!  So how do we find peace in the midst of all of the chaos?  They say peace is in the eye of the storm.  That is where it is the most calm.

This all ties in with how I help people.  How do you reach your goals when life is still happening all around you?  It’s about setting goals, finding focus and and then taking action steps to reach those goals.

One of the first steps to reaching your goals is finding “peace in the eye of the storm”.  I start my mentorship programs with breathing, self care and affirmations.  The reason I do this, is you will never reach your goals if you aren’t spending some energy focusing on taking care of yourself and finding at least a few minutes of calm each day!

I encourage you to take 3-5 minutes each day simply working on breathing and being calm.  When you are comfortable with deep breathing add an element of meditation or prayer, and then work your way up to 1o minutes and then 15 and then eventually as long as you’d like!  I like 20-30 minutes personally.  This way you’re spending enough time to actually find a state of calm, while not feeling like you are totally ignoring your responsibilities.

Until you take the time to find a few minutes of making self care priority and finding “peace in the eye of the storm,” I promise you’ll have a heck of a time finding the level of contentment that you long for.

I want people to live life instead of survive it.

Till next time,




Immune System EO blend

I love using essential oils for everything from cleaning, to bath wash, to immune system health!   This is a recipe that I found on  The Prairie Homestead website.  I don’t follow it as specifically as she has listed but that’s no surprise if you know me! LOL (I tend to always deviate from recipes.)

Of course I use only Nature’s Sunshine Products and I used olive oil as my carrier oil today because I’m out of coconut oil.  (time to get to the store!  But I am all about using what you have on hand, so olive oil it is!)

I have this handy little container that holds about a tbsp of oil… so I’m mixing it in there since I know I will be using this batch up quickly  Normally you want to make sure you store oils in a a glass amber bottle.  I can feel a little head cold coming on, so it’s time to beef up my immune system for a few days.    So here is the recipe:

olive oil as a carrier oilessential oil blend

20 drops clove essential oil
18 drops lemon essential oil
10 drops cinnamon bark essential oil
8 drops eucalyptus essential oil
5 drops rosemary essential oil

I use this by rubbing it into the bottom of my feet a few times a day to help fight a cold.

Hope you enjoy it too!

Till next time,


 **The information from is for informational purposes only and should not be used to diagnose and treat diseases. If you have any health problems consult a healthcare practitioner before embarking on any course of treatment.