Crispy Slow Cooked Ribs (Paleo, AIP, 21dsd)

The last week I have been doing some self-experimentation and seeing how my body responds to different types of stressors. 

If you read my last post I went on a rant about how exercise (aka Crossfit and Olympic lifting) seem to have such a great positive mental and emotional effect on me that it seems to negate the “stress on the body” factor. Physically it is demanding, and my body has been getting stronger and more stable each week, but with every step forward there are bound to be some bumps in the road. 

I have had a long history of right-sided shoulder pain caused by a pinched nerve in my spine. I stay on top of it as best as I can with weekly trips to the chiropractor, bi-weekly accupuncture, and a massage once a month. These things help greatly but sometimes things go arye. I experienced that last week when I was doing snatched and something caused a pinched nerve, but this time on the left side. The pain was pretty serious and I couldn’t lift my left elbow past parallel without excruciating shooting pain. This might have been one of the most frustrating moments for me… I wasn’t doing anything different, didn’t catch the bar in any super awkward compromised position, it just was one of those things that was going to happen regardless of what I did. 

Upon leaving the gym I scheduled an appointment with my chicopractor for the following day and also made a doctors appointment because my frustration got the best of me and I decided that I wanted to get X-Rays. Not only of my neck but also of my collar bone which has recently developed a large bump, that I am fairly certain is a contusion from the barbell but I wanted to be sure. You know if you google “lump on collar bone” you get everything from fracture to cancer and multiple other scary sounding things. 

Well, after my Chiro appointment I felt 95% better, had full range of motion back, only a slight tightness in one position. From there I went to the doctor, who (warning: western medicine vent coming up) told me that I shouldn’t be lifting, working (bc my job is physically demanding), or going to the chiropractor, and should take anti inflammatory drugs….. 

I’ve spent a lot of time educating myself on natural ways of healing, and also know how our modern day health care system works. What the doctor told me didn’t surprise me at all and when she followed her prognosis up with “that’s what I tell all of my patients” it really hit home. Now would be a good time to strongly suggest to everyone reading this to go and download the Underground Wellness Podcast and listen to episode titled “Gerland Roliz: Ex-pharma sales rep tells all”. It’s a game changer in so many ways. 

Anyways, the doctor did provide me with what I went in for, which was the X-Rays. They may or may not be of any actual help or value in the end but for peace of mind I wanted to take a deeper look. In the mean time I have been back at the gym, snatching and completing all of my lifting without pain, thanks again to my chiropractor. I have found a way to cushion my barbell so it doesn’t irritate the bump on my collar bone, and my anti-inflammatory diet keeps my RA in check.   And to celebrate: let’s get to that recipe! 

This recipe was based off a recipe from:

However I didn’t have some ingredients so I improvised and instead of creating a sauce for the ribs, I mashed the parsnips from the crockpot which made a tasty flavorful side dish!😄


  • 1 large rack pork ribs
  • 2 TB  spice rub (see below)
  • Juice from 1/2 an orange
  • 2 TB bone broth 
  • 1 extra large or 2 medium parsnips, diced
  • 1 TB Fresh thyme
  • 2 TB chopped scallions

AIP Spice Rub

    • ½ tbsp Himalayan Salt
    • 2 tbsp granulated garlic
    • 1 tbsp dried oregano
    • 1 tbsp dried minced onion
    • 2 tsp dried thyme
    • 1 tsp ground cinnamon
    • ½ tsp ground ginger
    • ½ tsp turmeric


    -In a large crockpot, add the diced parnsips, orange juice, bone broth, scallions and fresh thyme 

    -In a bowl or herb grinder combine ingredients for the spice rub and mix thoroughly

    -Rub mixture over the entire rack of ribs


    -Cut the rack in half and place on top of the parsnips in the crockpot


    -Cook on low for 8 hours or high for 5 hours

    -Preheat oven to broil

    -Remove ribs from the crockpot and cut into individual wings

    -Place on a baking sheet and broil until crispy, about 3-5 minutes 

    -While ribs are broiling, transfer the parsnips to a large bowl and mash with a fork or hand mixer until no large chunks remain


    -Serve mashed parsnips with crispy ribs and enjoy!


    Beef Roast with Carrots and Turnips (Paleo, AIP, Low FODMAP)

    For those of you that don’t know me, I am a few months into my own personal healing journey. I have some underlying autoimmune conditions that I have been working diligently to reverse. With that being said, I am currently following a strict Autoimmune Protocol while also eating as low FODMAP as possible.

    If this sounds like gibberish to you, no worries! A short explanation of the Autoimmune protocol is basically avoiding foods that are common allergens and irritants to the gut. To learn more about AIP check out THIS link

    AIP Avoid list:

    • Dairy
    • Grains
    • Nuts/Seeds
    • Legumes/Beans
    • Refined sugar and alternative sweeteners (stevia, xylitol, etc)
    • Eggs
    • Coffee
    • Alcohol
    • NSAID’s
    • Processed foods
    • Nightshades (peppers, tomatoes, potatoes, eggplant, spices like paprika, cumin, chili powder, etc.)
    • Chocolate
    • Vegetable oils

    While low FODMAP is essentially limiting foods that are high in fructose, lactose, fructans, galactans and polyols.

    High FODMAP foods to avoid: (this is a short list that basically includes many of the above restrictions in addition to the following) to see a complete list a guide check out THIS link

    • garlic
    • onions
    • artichoke
    • asparagus
    • beetroot
    • cauliflower
    • celery (one stalk permitted)
    • leeks
    • mushrooms
    • savoy cabbage
    • shallots
    • apples
    • ripe avocados
    • Apricots
    • Blackberries
    • Cherries
    • Currants
    • Dates
    • Grapefruit
    • Lychee
    • Mango
    • Nectarines
    • Peaches
    • Pears
    • Persimmon
    • Plums
    • Pomegranate
    • Prunes
    • Raisins
    • Tinned fruit in apple / pear juice
    • Watermelon
    • Honey
    • Coconut water

    As you can see, the lists are pretty limited! But that does not mean I have been eating basic, boring foods. I continue to vary my diet as much as possible and have been enjoying each meal as much as I would have without the additional restrictions.

    Without any more anticipation, here is the Beef Roast recipe that I made for dinner tonight:


    2-4 lb. grassed beef chuck roast

    4-6 medium carrots, roughly chopped

    1 large purple turnip, chopped into 1/2 inch chunks

    1/2 cup bone broth

    1 tsp. parsley

    1 tsp. oregano

    1/2 tsp. turmeric

    1/4 tsp. sea salt

    freshly ground black peppercorn to taste


    -Chop carrots and turnip and place in the bottom of a 7-QT crockpot

    -Add meat on top of carrots and turnip, then add bone broth and seasonings

    -Secure lid and cook on low for 10 hours