anti-inflammatory · autoimmune · dinner · eating healthy · gluten free · lifestyle blog · lipedema · lymphedema · personal blog · recipes · simple life

Simple salmon dinner

I have been making healthier dinners. Tonight I needed something simple and fast.

Salmon with broccoli and rice

  • 1 cup of cooked rice
  • Boiled broccoli
  • Cut tomatoes
  • Salmon
  • Soy sauce gluten free optional

This was simple and took about 20 minutes to cook.

You can have an inexpensive easy meal with enough protein to fill you up.


anti-inflammatory · autoimmune · eating healthy · lifestyle blog · lipedema · lymphatic exercises · lymphedema · personal blog · recipes · rheumatoid arthritis · self-care

Day 9- healthy challenge

June 4, 2023

Morning Exercise

30 min yoga and cycling for 8 mins


Coffee. I was not hungry.


Pepper with kidney beans and melted cheese with tater tots


I made quiche with spinach and black beans.

  • 6 eggs
  • Almond milk about 1/4-1/2 cup
  • Spinach- small bag
  • Black beans – I used half a can
  • Cheese- Mexican kind
  • Salt and pepper
  • Cook on 350 degrees for 45 mins to 1 hour

I had quiche with cherries and hot tea.

Evening Exercise

Walked for 30 minutes


anti-inflammatory · autoimmune · dairy free · eating healthy · gluten free · lipedema · lymphatic exercises · lymphedema · personal blog · recipes

Day 1 Healthy Challenge

Saturday May 27 2023-

A Healthy Challenge for my Life

This healthy challenge is not from any particular diet or exercise. It is what I came up with after reading and learning more about my illness.

The challenge is to exercise in the morning and at night. Exercises can be walking, yoga, lift dumbbells, cycle, lymphatic exercises or any other exercise that I find on YouTube. The amount of time for exercising will be 30-45 minutes daily allowing one day to do less if needed.

The second part is to eat for my illness. It will be mostly a Paleo diet, and limit bread intake and desserts. And no more coke or Pepsi when I get a migraine. Instead I will drink more water and tea. When I get a migraine I will drink water and have mint tea.

The third part is to work on finding more joy in life. I have been through a lot of stress and trauma. It’s time for me to take my life back and find some joy.

The challenge will be for a month and I will reassess.

Morning Exercise

I have been walking and exercising daily since February. But this healthy challenge is to be more conscious of my exercising, getting outside and walking more and eating for my illness.

Today I woke up this morning at 5:00am, my cats and my dog likes to get me up early. I drank my tea and once 6:15 arrived, I took my medication and put on my workout clothes and started my day with a morning walk. It was cool out and sunny. Those are the best days to walk. I love the cool breeze on my skin. Then I came back home, cooled myself off with some water, then I did lymphatic exercises I found on youtube. After the exercises I sat at my cycle and did about 8 minutes of cycling. I use the cycle that you can put under your desk. I would love to have a full size cycle, maybe some day.

Lymphedema and Lipedema

Below is a photo of my legs, you can tell how swollen they are. I have Lymphedema and Lipedema along with rheumatoid arthritis. Pants are very difficult to find that fits good for both my legs and waist. I only have one really good yoga pants that I had for many years that fits me really good, and the others tend to not fit right. Having lymphedema, you have to find pants that are loose and does not cut off at the ankle. I wear compression socks daily and my compression socks have to include the ankle, so I either wear a full length sock or toeless socks, they both go up to the knee.

My swollen legs

Compression Socks

I tried medical grade compression socks, and probably should be wearing those, but they hurt at the knee, it left a very noticeable hurtful red mark. I felt it was better to go without compression socks than to wear those! So I choose Doc Miller compression socks, those are the only ones that I can manage to put on without my fingers hurting (rheumatoid) and it does not leave a hurtful mark at the knee.

When a person has lymphedema and lipedema, they have to be conscious of exercise and eating habits. This is the part that can be very aggravating. Most women have lipedema, some men will be diagnosed with it. It is considered a hormone fat disease, Hormones are my enemy! Lipedema is not commonly diagnosed, but it is commonly out there. Most don’t know they have it, because most medical doctors don’t know about it, or they will say to just “loose weight.”

Loosing weight is the issue but it is not that simple. With lymphedema and lipedema exercise and eat healthy is not the issue but our body absorbs fat differently. So there is a different build up of fat than compared to a person who can loose weight.

Diet or is it just eating for my health?

So this leads me to eating habits. I don’t think I have bad eating habits, sure I love desserts and chocolate and I can have my days of wanting “bad” food. But I really eat a lot of veggies and fruit. I am not a big fan of meat, so that is always a smaller portion.

Lipedema diet that is recommended is Keto. I again, don’t like meat. So basically I will have chicken and fish. Another thing about the diet is it recommends cheese and dairy. I can not have dairy products, because it will cause swelling with the rheumatoid and it’s hard on my digestive system. Also I have a gluten intolerance. I will try eating cheese in limited amounts. The diet I’ll follow will be Paleo.

I might try intermittent fasting.


Below is my breakfast, it is left over rice, quiche with dairy free cheese and kiwi with sweetened green tea.

Should I stop eating sugar? Probably yes. But I really only have sugar in my tea. I don’t eat much sweets like candy or desserts. So I feel a little is a reward. But maybe through this process I will eventually cut it down more.

What I Did Today

After walking and eating my breakfast, I took time to look over my calendar for my bills to be paid, then I started working. It is Saturday and I work in the morning. I am a self-employed counselor and art therapist. So work hours can be daily, but not necessarily all day. Like I tell others, hey if you are single and have to eat expensive gluten free, you will figure out how to make enough money to cover your grocery bill! After work, I made lunch.


I am going to try eating cheese, let’s see if I have only 3 slices of cut cheese, if it gives me issues. Time will tell.

Well I had some cheese and it kinda upset my stomach, but I do have times my gastro/digestion gets bad, no matter what I eat. So I will try this for a few more days and see if it happens each time I eat it.

I had bruschetta and an orange with ice tea for lunch.

Here’s my lunch: Classic Bruschetta with gluten free sourdough bread

  • 2 roma tomatoes, diced
  • basil leaves- I used a small bunch
  • 1 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • salt and pepper

also needed:

  • 2 sourdough bread, gluten free

For the bruschetta: mix all ingredients and let it rest for 15 minutes

Toast: put on 3 Tbsp olive oil with dairy free parmesan cheese onto the bread. Instead of turning my oven on, I toasted it in the skillet.

After lunch, I sat down and worked on my cross stitch, Rue Paris. You can see my past posts about Rue Paris. Sitting is something that helps my legs, because I can put them up on the ottoman and help the fluid to move the other way. But moving is also something that is recommended, so I make sure I get up from my stitching. I have a dog, so that is helpful to get outside again and take a small walk for her.


Dinner consisted of chicken asparagus parsnips leftover bruschetta and a few slices of cheese. And for my drink was ice water

Evening Exercise

Here’s my legs. Very swollen and stiff. My feet are swollen but they actually look good this evening!

I did a 10 minute lymphatic exercise. And then decided to rest under a weighted blanket. I’ll probably be in my bed for a while because my cat normally wakes me up.

That’s the first day, my goal is to do this for all of summer and then access what I do next. Each month I will assess my progress and make changes.


dairy free · gluten free · kitchen · lunch · personal blog · recipes · simple life

Rice Noodles and Vegetables

Gluten free and dairy free, vegan


  • Mix of veggies, green pepper, red pepper, squash, red onion
  • Dandelion
  • Rice noodles
  • Parmesan cheese-vegan
  • Olive oil
  • Salt
  • Pepper

I used a mix of pre-cut vegetables that’s at the grocery store.

First I cut up the vegetables and started to saute them in olive oil after they cook down I added the dandelion. I turned down the heat to a simmer.

By the vegetables were sauteing I boiled water for the rice noodles. Follow the directions to cook those on the package. It took 7 minutes for the rice noodles to be cooked.

Drain the rice noodles with cold water. Then add to the vegetables and stir together.

At parmesan cheese on top with salt and pepper. It goes well with a side salad and garlic bread.

Happy Day


dairy free · gluten free · kitchen · lifestyle blog · minimalism · personal blog · personal development · recipes · self-care · simple life

Fruit Ice Cream

dairy free, gluten free

It’s been a hot and humid few days. My air conditioner works but it takes forever for it to cool the house down. So there are times, I don’t have it on because that would be an expensive electric bill!

What’s the next best thing to have to cool down from a humid day? It is ice cream!

Dairy free ice cream is very expensive. It also leaves my stomach is a little pain and feeling uncomfortable. So I decided to try making a FRUIT ICE CREAM.

OMG it is so simple!

Fruit Ice Cream Recipe

  • 4 cups frozen mixed berries-use any fruit combination you want
  • 1 cup coconut milk or any milk of your choice
  • 1/2 tbsp powdered stevia or more to taste, also can use honey or maple syrup

Use a food processor. Place the frozen berries in the processor, along with the milk and sugar. Process until it is smooth. I had to make small portions because my processor wouldn’t work with it completely full.

Then place the smooth fruit mixture in a metal pan(bread pan), cover with cling wrap and freeze.

set it out for 5-10 minutes to soften before you want to eat it.

Happy Day


dairy free · dinner · gluten free · kitchen · lifestyle blog · lunch · personal blog · personal development · recipes · self-care · simple life · toaster oven

Portobello Mushroom Pizza

This afternoon, lunch was planned. Lately, my stomach has been picky. I have to eat gluten free dairy free and soy free. Having digestive issues, rheumatoid arthritis and lipedema, this is the best diet to keep inflammation under control.

Portobello Mushroom Pizza


  • Portobello mushrooms
  • Tomato sauce
  • Vegan parmesan cheese
  • Olive oil
  • Toaster oven

Set toaster oven to 350 degrees.

Cut the stems and scrap out the black veins of the mushroom. Use a spoon or something blunt.

Put some olive oil on the mushroom where the stem was.

Bake in toaster oven for 3 minutes.

Flip the mushrooms over.

Add tomato sauce and cheese. Bake for 20 minutes. Keep an eye on it, mine was done in 15 minutes.

I served it with potatoes fried in olive oil. You can make a salad or have it with spaghetti. I was craving potatoes!

Happy Day


dairy free · dinner · gluten free · kitchen · lunch · personal blog · personal development · recipes · simple life

Tuna Sushi Rolls and Soup

This is the first time I tried making sushi rolls. It was a slight challenge.

I mixed tuna with dairy free mayo.

This rolled it.

Then put plastic wrap around it and placed it in refrigerator.

I served potato soup and side of colorful carrots to the sushi tuna rolls. It was delicious

Happy Day


autoimmune · dairy free · gluten free · mindfulness · personal blog · personal development · recipes · self-care · simple life

Gluten Free and Dairy Free Crepes

I found this on the blog:

This was a great recipe. It turned out delicious. It was like I was in Paris France again.


  • 2 large eggs
  • ¾ cup milk , dairy-free use almond, cashew or coconut milk.
  • ½ cup water
  • 1 cup gluten-free all-purpose flour
  • ¼ teaspoon xanthan gum (leave out if your flour already has it)
  • 2 tablespoons granulated sugar
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons melted butter , for dairy-free use Smart Balance butter


Beat the eggs, add rest of the ingredients.

I had to use a mixer to get the batter smooth.

Drop 1/4 cup of batter into the heated pan. Cook for 1 minute. Flip and cook for 30 seconds to a minute.

Add fruit to the crepe.

Why the oranges in the photo? Because I was originally going to make crepes with oranges and squeeze some for the juice. After inspecting they were not good to eat. So strawberries and bananas were the next choice.

Yes I added chocolate syrup to mine!

Happy Day


dairy free · dinner · gluten free · lifestyle blog · mindfulness · minimalism · personal blog · personal development · recipes · simple life

Gluten Free Rice Noodles with Salmon and a Salad

This is a gluten free dairy free and soy free meal. It is a meal for autoimmune.


  • Gluten free Rice noodles
  • Sesame oil
  • Lime
  • Cilantro
  • Salmon
  • Lettuce
  • Tomatoes
  • Cucumbers
  • Green onion
  • Black olives
  • Lemon basil dressing
  • Watermelon
  • Cantelop

Boil 3 tbsp water with sesame oil. Add the Rice noodles to the boiling water, cover and cook for 3 minutes. The noodles will break apart. Turn off the heat. Add cilantro and lime juice when it is finished

While the noodles and salmon cooks, make a salad.

Combine the noodles and salmon on a plate add watermelon and cantelop for a side along with the salad.

For the Drink

Ice water

Happy Day


anti-inflammatory · dairy free · gluten free · lifestyle blog · personal blog · personal development · recipes · salad

A Gluten Free Quinoa Salad Bowl

Today is Friday so it is a clean out the refrigerator day. I took out chicken to defrost and I looked in my refrigerator and noticed I could put together a salad bowl.


  • Lettuce
  • Avocado
  • Asparagus
  • Quinoa
  • Pineapple
  • Grilled chicken
  • Salad dressing-lemon basil by Paul Newman

Cook the quinoa according to the package I made one cup of quinoa and two cups of water bring it to a boil and then turn it off.

While cooking the quinoa boil water and place the asparagus and a pan and cook until tender.

A grilled chicken and then cut in small strips.

Cut an avocado and chunks. And tear lettuce for the salad.

Place of lettuce in the bowl and then put the quinoa on top along with the avocado and asparagus and the cut grilled chicken.

Add pineapple on top along with a salad dressing.

This salad bowl was actually good and it filled up my hungry stomach.

Happy Day