What is GAPS TM. Copyright Equilibrium Health

Transcription

1 A GUIDE TO GAPS TM

2 What is GAPS TM GAPS TM stands for Gut and Psychology Syndrome. It is a book written by of Dr. Natasha Campbell-McBride and is based on the Specific Carbohydrate diet (SCD) and adapted a bit more to suit people suffering with symptoms of Autism Spectrum Conditions. She covers most of the modern thinking behind digestive disorders including The Microbiome, Leaky Gut or Intestinal Permeability and how we fail to absorb nutrients from our foods. It is a meal plan designed to help heal symptoms of digestive and neurological issues, reduce inflammation and heal autoimmune conditions. This diet incorporates the simplest foods for the body to digest so that the gut can rest, heal and recover completely. There are several stages of the GAPS diet and you will want to start with Stage 1 and then slowly work your way through all of the stages. When beginning a new stage, you will want to slowly add in 1 new food a day and see how your body responds.

3 GAPS Introduction Diet Stage 1 beef, boiled in water or simmered in broth bok choy, cooked broccoli, cooked, no stalks carrots, cooked cauliflower, cooked, no stalks chicken, boiled in water or simmered in broth collard greens, cooked eggplant, peeled, cooked fermented vegetable juice, 1 tsp with meals fish, boiled in water or simmered in broth garlic, cooked ginger root raw honey kale, cooked lard, homemade lamb, boiled in water or simmered in broth onions, cooked poultry: duck, turkey, and quail boiled in water or simmered in broth pumpkin, cooked (fresh, not canned) sea salt summer squash, cooked spinach, cooked tea (chamomile, ginger or mint) turkey, boiled in water or simmered in broth turnips, cooked winter squash, cooked yogurt, homemade, fermented 24+ hours (start slow 1 tbsp daily) zucchini, cooked Stage 2 - All foods from stage 1, and: raw egg yolks (pastured/organic) ghee (slowly introduce) coconut oil (introduce gradually because it is strongly anti-microbial) avocado Stage 3 - All foods from stage 2, and: nut butter (raw and sprouted) almond flour (1/4 cup maximum) coconut flour (1/4 cup maximum) fermented vegetables (sauerkraut) asparagus, cooked cabbage cooked celery, cooked fresh herbs, cooked

4 Stage 4 - All foods from stage 3, and: carrot juice grilled and roasted meats herbs, dried extra virgin olive oil Stage 5 - All foods from stage 4, and: applesauce, homemade pear sauce, homemade cucumber, peeled mangoes dried herbs tomatoes vegetable juices Stage 6 - All foods from stage 5, and: apple, raw berries banana cherries coconut coconut milk dates kiwi peaches pears pineapple raspberries Recommended Supplements Probiotics Digestive Enzymes Fish Oil or Fermented Cod Liver Oil Zinc *L-Glutamine Powder (*this is recommended by functional medicine, but we recommend you see the advice of a registered practitioner as there are some contra-indications).

5 Essential Recipe for Bone Broth There are many recipes included in the book to get you and your family started. In the very early stages, broth from meat is highly recommended due to its high fat content. One of the most infamous is Bone Broth which can be enjoyed by the whole family+. Why is bone broth so healthy, and how can it help improve your health? Chicken soup isn t just good for the soul: the healing benefits of bone broth are incredible. It s nutrient-dense, easy to digest and is the number 1 thing you can consume to heal digestive issues, detoxify the liver to reduce symptoms of leaky gut syndrome including allergies, food intolerance s and sensitivities, joint and muscular pain as well as a giving general boost to the immune system. Our ancestors would eat far more collagen than we do today, because they used to eat the whole animal, including cartilage, skin, and other collagenous proteins, nowadays we ignore the bones, organs, and cartilage and mostly just eat the muscle meat. Simmering overnight causes the bones and connective tissue to release one of the richest sources of vital minerals such as calcium, magnesium, phosphorus, silicon, sulphur and others in an easily absorbed form and other anti-aging, healing nutrients, including collagen and amino acids proline, glycine, glucosamine, glutamine and chondroitin which have an incredible power to transform your health and maintaining the health of your joints, skin, hair, and lots more as you age. I was quite shocked when I first watched Dr Mercola s video on How to make it, especially when he added the chick feet to the broth, but we mustn t forget how nutrient dense the bone marrow is too! Our modern lifestyles include an inflammatory diet and for a lot of people, there s a lot of guts out there that need healing. Excessive sugar, salt, and gluten intake can cause damage to the gut lining, and not just in people that are Celiac. So if you want to heal years of gluten-damaged gut lining, bone broth will be your healing friend and also a great boost for your immune system. You can make it with either chicken or beef bones but you really need to choose animal products which are grass-fed, organic and free of antibiotics and hormones and include the body parts we don t usually find in the supermarket such as the feet, neck and skin. However my top tip is: After a roast dinner on a Sunday, put all the chicken carcass in a hot pot, including the skin and set it on low and leave overnight. Strain off the juice, when it cools it will be a thick gelatinous liquid (Perfect, this is exactly what we want). To enjoy the healing benefits of nutrient-dense bone broth! Use the bone broth as a base for any gravy, soups or sauce recipes that call for stock or broth.

6 Add Himalayan Crystal or Celtic sea salt to taste and drink broth as is, or store in fridge for a week or in a freezer in ice cube trays for up to 6 months. Enjoy this recipe below! 3-4 pounds of beef marrow bones and knuckle bones (you can use leftover chicken bones or turkey bones from a whole bird if you would like, recipe will slightly differ) 2 tablespoons of Braggs organic apple cider vinegar (the vinegar helps extract minerals from the bones) Filtered Water, enough to cover the bones Garlic Himalayan or Celtic Sea Salt Cayenne Pepper Instructions: Add all the bones to a large crock pot Add water and vinegar to pot till bones are completely submerged. Set on low and leave it overnight. Bring pot to a boil and then turn down to a simmer. Once you are at a simmer you will want to skim any scum off the top of the pot (scum does not always form). You will want the mixture to simmer for at least 24 hours, adding water as needed to cover the bones. During the last 30 minutes to an hour add in the garlic, handful of salt and cayenne pepper. Once the broth is finished, let it cool then drain it to ensure all the animal remains are removed. For lots of other GAP/SCD recipes, have a look at the following websites where you will meet GAPS practitioner and ardent fermenter Vanessa Woozley for whole host of healthy eating inspiration. Disclaimer The content of this ebook is provided for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. A person should always seek the professional advice of a physician or other qualified medical practitioner regarding any medical condition. Do not disregard medical advice as a result of something you may read in this ebook.