nav-left cat-right
Recent Comments
  • Jennie: Just wanted to let you know that I finally finished my post ...
  • Jennie: Just wanted to let you know that I finally finished my post ...
  • Katie Dickens: So glad to hear that you like it! Thank you for your encoura...
  • Katie Dickens: Hi Dee, I definitely want to change the layout, and your com...
  • Deborah: Do you have to use coconut oil?...
  • Dee: I was curious if you ever considered changing the layout of ...
  • easy Paleo diet: I’m not that much of a internet reader to be honest but yo...
  • Julie Dickens: OK Girl.... You motivated me! Check in and let me know how ...
  • Nina: This guide sounds exactly what I need to start. I have done...
  • Greetings! I've been reading your website for a while now an...
Random Articles
A Paleo Dinner Dinner-time is one of my favorite parts of the day.  It’s a time to...
On the Menu {week of May ... When I first started eating Paleo-Style, I really benefitted from seeing a few...
Big Goal #6: Meaningful W... If you haven’t already, be sure to check out this post, where I share my 8 BIG...
What’s Wrong with D... Aside from the fact that coconut milk tastes WAY better, why do Paleo-People...

Quick Note From Jennie: Natural Mommyhood!


Hey Folks!

I hope you’ve been enjoying Katie’s work on Easy Paleo.  It’s a work in progress, and she has lots of plans for this website!  Thanks for being such loyal followers.   For those who don’t know, I started Easy Paleo back in 2011, but handed it over to my sister soon after I had my first baby this past year.  Read more about that HERE.  Many of you have asked for updates or guest posts from me, particularly on the topics of reversing infertility, Paleo pregnancy, and natural motherhood.  

Well, good news!  I recently started blogging about my adventures in being a mommy.  

Check out my NEW website HERE!  

Here’s a glimpse at what you’ll find…

It’s brand new, and there’s a lot in store!  Here’s a look at some things to come…

  • Books to read before delivery
  • Things I wish I’d been told before having a baby
  • The 4th trimester philosophy
  • Adjusting to parenthood after 10 years of marriage
  • Supplements I take
  • Why I don’t use soap on my baby
  • My medicine cabinet (it’s ALL mason jars and oils!)
  • Baby registry must-haves
  • How I cured mastitis TWICE with no antibiotics
  • Research you should do BEFORE giving birth
  • My shopping lists for particular stores (Costco, Trader Joe’s, Amazon, iHerb, etc)

And honestly, there’s a lot coming that’s not just for mommies.  If you’re into natural living, you’ll love my tips and tricks for avoiding chemicals and making your own homemade items.  For example…

Baby Supplies:

  • homemade wipes
  • homemade diaper cream
  • homemade body oil
  • homemade tinctures
  • homemade lotion bars
  • homemade sunscreen
  • homemade eczema balm
  • and more!


  • the “no-poo” method for hair care
  • homemade shaving cream
  • homemade deodorant
  • homemade toothpaste
  • homemade lotion bars
  • homemade sunscreen
  • the oil cleansing method for skincare
  • homemade facial scrub
  • homemade sugar scrub
  • homemade dry shampoo
  • homemade stretch mark rub
  • and more!

Cleaning Supplies:

  • homemade glass cleaner
  • homemade scouring scrub
  • homemade all-purpose cleaner
  • homemade dishwashing detergent
  • homemade dish soap
  • review on soap nuts for laundry
  • homemade hand sanitizer
  • and more!
  • oils for better sleep
  • oils for headaches
  • oils for digestive issues
  • oils for mood elevation
  • oils for babies
  • oils for pregnancy and/or birthing
  • oils for strengthening the immune system
  • oils for bug repellent
  • oils for sanitizing
  • oils for stretch marks
  • oils for eczema
  • and more!


So what are you waiting for?  

Check out Natural Mommyhood right now!


My Journey to a Career in Holistic Nutrition

booksI studied nutrition in college about four years ago, and was taught the importance of low fat diets, calories in and calories out, that red meat was bad for your heart, and that artificial sweeteners were the best replacement for those at risk of diabetes. I began to notice that many of the dietitians and professors that were teaching me these “rules” were suffering from nutrition-related diseases, hormone imbalances, etc., and something about the combination of all these things didn’t make sense to me. I also ate my fill of whole grains, sugar, and dairy, and still felt horrible all the time, so I knew that there was some kind of missing link between real health and what I was learning in school. I decided to take a break from school because I didn’t like what I was being taught. I put my goal for a career in nutrition on hold and assumed the only way to really achieve success was to go through the hoops to become a Registered Dietician, and the only way to do that was absorb all the nonsense I was being taught at a University. (Side note, I have so much respect for RD’s and realize that many of them are playing a huge roll in teaching us to eat real food, and so to those that are taking a stand, thank you! :) ) I recently revisited my goal to work in the field of nutrition and decided to start looking into holistic-focused nutrition certifications. I had NO IDEA how many options there were. It was actually extremely overwhelming to try to narrow it down just to one.

After a lot of research, I narrowed it down to my top three programs, and eventually chose to get a Health Coaching certification from The Institute for Integrative Nutrition. I am halfway through the year-long course, and I have likes and dislikes about the program. Here’s a list of the top three programs I liked and a little information about each.

1. The Institute for Integrative Nutrition. IIN offers a distance learning Health Coaching Certification. By Unknown-2their definition, “A Health Coach is a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health Coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments.” IIN provides weekly modules that teach you about almost every diet you can think of, and promote balance in all areas of your life (not just nutrition) for optimum health. They offer a little bit of interaction with peers via Facebook groups and group phone calls. Their curriculum is very broad and teaches you how to support and mentor people towards health, as well as entrepreneurship and how to build a business, without promoting any one particular diet. This is great because it presents many different diets and their specific health benefits without being biased towards any particular one, BUT, if you are already firmly biased towards one particular diet like I am then it could seem like unnecessary information. IIN’s health coaching program is definitely respected in the holistic health/Paleo world from what I’ve seen so far, so if a broad health coaching program is something you’re looking for, this is it. One thing about IIN that I really don’t like is that the lectures are only available to view on an iPhone or iPad and not on a computer. Cost is around $5,000 for the entire year and includes materials.

2. Bauman College. Bauman has several campuses, but also offers distance learning for a Nutrition Consultant Unknown-3Certification. By their definition, Nutrition Consultants “Are trained to work with individuals, families, and groups to provide personal, community, and clinical nutrition services. Nutrition Consultants work in private practice, and/or in conjunction with other health care professionals such as doctors, chiropractors, acupuncturists, physical and mental health therapists, and at wellness or recovery centers and integrative clinics.” There are two terms plus an internship, and Bauman dives in more to food’s impact on the physical body and covers topics such as digestion, detoxification, weight management, biochemistry, micronutrients & macronutrients, and cardiovascular health. They lean on the side of a plant based diet. I don’t have any personal experience on this certification, but if I had it to go back again, this is the program I would choose. It focuses on the systems of the human body verses a wide range of diets, and also includes counseling and business building modules. Cost is around $10,000, which is rather pricey, but the distance learning program is up to 30 months long, and the on campus program is 18 months.

3. The Nutritional Therapy Association. NTA offers 2 Nutritional Therapist training programs to become either a images-2Nutritional Therapy Practitioner or Nutritional Therapy Consultant. Both are very similar, but the consultant program is a little less hands on and designed for people who aren’t interested in conducting physical evaluations (and is also cheaper). They teach you specific ways to assess nutritional deficiencies and how to “fix” them with diet, supplement, and lifestyle changes from a holistic perspective. According to their website, “Nutritional Therapists are trained to work alongside practitioners either in their offices or in private practice to support the doctors’ diagnosis and other therapies.” NTA also teaches more about the human body and the impact of nutrition verses a broad range of diets like IIN. Some of their modules include mineral balance, essential fatty acid balance, anatomy and physiology, client consulting, blood sugar regulation, hydration etc. The NTP program is 9 months long with required teleconference calls and 3 separate instructor-lead workshops. Depending on what program you choose, cost is around $3-4,000 and that does not include materials or required reading.

Ironically, despite being enrolled in IIN, that would probably be my last choice now that I’ve learned more information about other certification programs. IIN is great and I will be honored to hold a Health Coaching certification from them, however I am looking for a deeper knowledge of the functioning of the human body, and IIN simply does not offer that. I am planning to get a certification from Bauman eventually when I’m done with IIN. In the meantime, I’m doing what I can to go ahead and get my career started. Here are some tips to begin growing a nutrition career while you’re still in school.

1. Start getting your name/thoughts out there. Start a blog, Facebook page, or Instagram account about your interests to build connections via social media and develop an audience.

2. Learn as much as possible. Read books, blogs, and listen to podcasts about whatever diet and lifestyle habits interest you. Even if you aren’t enrolled in a program yet but want to be eventually, you can get ahead and start learning now.

3. Narrow down some specialties. This could also eventually help you “choose your audience” once you’re ready to begin a practice or become a practitioner. Is there a particular subject that appeals to you the most? For me, it’s thyroid function. Maybe for you it’s something that you have to deal with personally and want to help others with the same condition.

4. Make Connections. It’s important to go ahead and start making connections with people that share the same interests and passions. Maybe at your gym, chiropractor’s office, etc. You can find many nutrition focused groups on, and get involved in internet forums, Facebook groups, etc.

I’d love to hear if any of you have completed any of the above certification programs, have started your own practices, how you did it, etc. Hope you found this post to be helpful!


10 Tips For Weight Loss & Health

photoToday I sat down and wrote a list of the things I want to begin this week to help with weight loss, health, and energy levels. We’ve probably all heard most of these before, but for me, writing them down and visualizing them actually helps me stick to them. Since I’m so goal oriented, tackling a few small things verses taking on something drastic (like committing to spend hours at the gym every day or train for a marathon) makes me feel more successful and creates healthy habits I can stick to. So, heres the list of things I want to change/stick to, starting tomorrow!



1. Drink warm water and lemon every morning. 

Warm water and lemon helps flush out toxins, helps balance pH levels, aids in digestion and promotes bile production, helps your immune system and brain function because of the vitamin C content in lemons, and cleanses the liver.


2. Drink tea instead of coffee. 

I have absolutely nothing against coffee, and have been an avid coffee drinker my whole life. However, coffee has been linked to jolts in the stress hormone Cortisol, and heaven knows I don’t need any of that. I also really, really like to add a splash of heavy cream to my coffee, and have made the decision to cut out all dairy (see number 9). So I’m going to test out what life is like without it, and see how I feel.


3. No late night snacking. 

This one is pretty self explanatory. The digestive system is fired up and ready to go in the early afternoon. That’s when its best to consume your largest meal of the day. I don’t believe in turning down food if your body needs nourishment and is actually hungry, but for me personally, dinner is enough to satiate me until bedtime, and late night snacks are unnecessary.


4. Thirty minutes of physical activity a day. 

It doesn’t have to be limited to that, but thats my minimum, and its attainable.


5. Sleep earlier, rise earlier. 

Sleep gets a bad rap, and sleeping in is frowned upon in society today. I think sleep is so extremely important and when I get a few extra hours, I’m proud of it. However, those few extra hours are much more beneficial when gotten earlier in the night verses late into the morning.


6. Eat more salads. 

An easy way to pack in extra veggies. I try to eat giant salads packed with veggies and protein for lunch every day.


7. Drink more water and herbal tea.

We all know the importance of hydration by now, especially when being active!


8. Drink fresh vegetable (particularly beet) juice when possible. 

Have you heard? Beet juice is a ginormous source of antioxidants. It also helps lower blood pressure, fights cancer, helps improve stamina and energy, strengthens the immune system, and detoxifies the liver.


9. Cut out dairy. 

This has already been done by a lot of us, since dairy isn’t Paleo after all. But I am guilty of putting a splash of heavy cream in my coffee, or eating some raw cheese or goat cheese somewhat regularly. It never makes me feel good, but I love it anyway! However, I don’t believe dairy to be a nutrient dense food, and it is known to be hard to digest and aggravates the gut, so my goal is to get rid of it in my diet once and for all.


10. Eat breakfast every day. 

This is the hardest one for me! I am either not hungry, or don’t have the time to make breakfast. My morning cup of coffee usually takes away my appetite anyway, so by cutting out the coffee and not eating late at night will (hopefully) make me eager to eat a healthy breakfast every morning.


This is just a guide that I’m sticking too, but make sure you make all the right choices for you. Have a wonderful week!


Paleo Salmon Patties

I just whipped up these salmon patties for dinner and they turned out so yummy I thought I’d share.

photo 4

Paleo Salmon Patties

2 six oz. cans of cooked salmon

2 eggs

1/4 C. almond flour or meal

1 tsp. Lemon juice

1 tsp. Mustard

1/2 tsp. Garlic powder

1/2 tsp. Dill

1/2 tsp. Basil

1/4 tsp. Red pepper (more or less depending on taste)

Salt & pepper to taste

1/4 c. coconut oil for frying

photo 1

Mix all ingredients except oil together.

photo 2 copy

Divide mixture and form evenly into four patties.

photo 3

Heat coconut oil in a medium frying pan. Once hot, carefully put patties in the bubbling oil and cook until each side is crisp, about 5 or so minutes on each side. Once cooked through remove from heat and enjoy! Whole 30 and 21 Day Sugar Detox approved! I like eating them dipped in mustard or over a salad. Makes 4 patties.

photo 4


Coconut Flour Bread

I came across this recipe for coconut flour bread and I wanted to try it out because it seemed so easy. And it was.

Halfway through the recipe I realized I was out of baking soda. This seriously happens to me so much I should expect it by now! So I went to all the convenient stores within walking distance, and finally found some at the third stop… Success!

It’s really quick to whip up and it tastes great with a big hunk of grassed butter (or ghee) or nut butter. It can also be used for sandwiches and toast. I might even make french toast with it in the morning. :)

photo copy 5

Coconut Flour Bread

6 eggs

1 Tbsp honey (optional)

1 Tbsp apple cider vinegar

1/2 cup ghee, grassfed butter, or coconut oil (I split it up and used 1/4 c. coconut oil and 1/4 c. butter)

1/2 tsp salt

3/4 cup sifted coconut flour

1 tsp baking soda


Preheat the oven to 350F and grease a small loaf pan (9″ x 5″ x 3″)

Mix together eggs, oil/butter, honey, vinegar, and salt.

Sift coconut flour and add that, along with the baking soda, to the egg mixture.

Pour into greased pan and bake for 40 minutes, until “crust” turns brown.

Remove from loaf pan and place on a cooling wrack.

I hope you enjoy this recipe! If you decide to try it out, let me know what you think!


This delicious recipe is adapted from