certified GAPS practitioner

Egyptian Lentil Soup GAPS Legal Recipe

GAPS Legal Egyptian Lentil Soup

Are you getting bored with the same old flavor profile? It's easy to do, no matter what dietary guidelines you are following. Well, here is a soup to get you out of our rut!

This delicious soup is legal on Full GAPS, and have been a hit with every single one of the many people I have served it too. This is not a leftover that gets forgotten in the fridge... it has disappeared much sooner than you want it to be gone! I hope you enjoy this Egyptian lentil soup!

Egyptian Lentil Soup

Ingredients

  • 5 cups Meat Stock

  • 1 cup Dried Red Lentils, Sprouted

  • 2 cups Chopped Onions (about 1 medium onion)

  • 2 cups Chopped Cauliflower, about half a small cauliflower

  • 8 garlic cloves, peeled and left whole

  • 2 tablespoons Olive Oil or Other Fat

  • 2 tsp Ground Cumin

  • 1/2 tsp Turmeric

  • 1 tsp Salt

  • 1/3 cup Chopped Fresh Cilantro or 1 tsp Dried Cilantro

  • 3 tablespoons Fresh Lemon Juice

  • Sour Cream (optional)

  • Avocado (optional)

Directions

To sprout the red lentils, soak lentils overnight in filtered water. In the morning, rinse them with filtered water. Leave them drained with a mesh lid over the jar. Rinse every 12 hours until little tails grow, between 2 and 5 days. When they are dry, dehydrate them and store them in a jar until ready to use.

It's important to sprout the lentils for this GAPS Legal and GAPS Friendly Egyptian Lentil Soup recipe. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.

This Egyptian Lentil Soup recipe comes together easily because of the rough chop of the vegetables. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Roughly chop the cauliflower and onion.

Peel and crush garlic cloves. Add onions and garlic to pot.

Lower the heat and simmer 15-20 minutes or until the lentils and veggies are tender.

Take pot from stove burner and set aside for at least five minutes.

In a small saucepan, add the oil; warm over low heat until the oil is hot but not smoking.

This easy Egyptian Lentil Soup features toasted spices. It's GAPS Legal, GAPS Friendly and good for the Whole 30 and Paleo diets as well. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add in the cumin, turmeric, and salt. Cook and stir constantly for 2-3 minutes or until the cumin has released its fragrance. Be careful not to scorch the spices.

Set spice mixture aside for 1 minute to cool.

Egyptian Lentil Soup is an easy GAPS Legal and GAPS Friendly recipe. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.

This Egyptian Lentil Soup recipe can be pureed to whatever consistency you'd like. It's a GAPS Friendly recipe and GAPS Legal. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

You can puree the soup in batches in a blender or use an immersion blender. Blend to desired texture. I like to leave it a bit chunky.

Add in lemon juice, stir to combine.

Don't skip this step! The lemon really makes the soup, and if it is tasting blah and boring, you need more lemon (and probably a little more salt).

Finish your GAPS Legal Egyptian Lentil soup with a dollop of sour cream and a few slices of avocado for a healthy dose of fat. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Serve with a dollop of sour cream and slices of avocado. And, as always, I recommend that everyone add additional salt as needed to taste.

Note:

To make this soup go further, you can add a potato. This makes the recipe not GAPS legal and you’ll also need to add a little bit of extra stock.

Finish your GAPS Legal Egyptian Lentil soup with a dollop of sour cream and a few slices of avocado for a healthy dose of fat. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Finish your GAPS Legal Egyptian Lentil soup with a dollop of sour cream and a few slices of avocado for a healthy dose of fat. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Swedish Gravlax Recipe

This meal is adapted from GAPS Cookbook by Dr. Natasha Campbell

This is a brined fish meal legal on GAPS stage 2. You eat little pieces, one small piece a day.

Swedish Gravlax Recipe

Ingredients for Swedish Gravlax:

  • ½ lb Fresh Wild Caught Salmon

  • Fresh Dill

  • Freshly Coarsely Ground Black Pepper

  • 4 cup Room Temperature Filtered Water

  • 1 tbsp Honey

  • 1 ½ tbsp Salt

Directions for Swedish Gravlax:

Swedish-Gravlax-Fermented-Salmon-Wild-Caught-Salmon-What-To-Do-With-Salmon-GAPS-Legal-Salmon-Recipe-GAPS-Diet-Salmon-Fish-On-GAPS-GAPS-Diet-Snack

Thinly slice the fish.

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Place fish slices into a deep tray.

Sprinkle with dill sprigs and pepper.

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Dissolve honey and salt in water to make a brine.

Pour brine over fish.

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Leave at room temperature for 1 - 1 ½ hours.

Pour the water out.

Serve on lettuce or eat alone.

Store in refrigerator and consume within two days.

Citrus and Chocolate Fudge Made with Coconut

GAPS Legal Chocolate Peppermint Coconut Fudge and Citrus Coconut Fudge

The GAPS Legal Fudge is a delicious holiday recipe and easy to share with family and friends! This recipe comes together quickly, besides the melting of the coconut butter and oil. I like making this recipe on a snowy day because it’s fun to chill the pans in a snowbank! It makes me feel like a pioneer.

For the citrus fudge, you can use any citrus you like. I prefer orange. You can also use all shredded coconut if you like. I prefer a little crunch in my fudge and like to add the flakes.You can make these flavors on their own and keep them separate. However, I prefer the two flavors together.

To combine the flavors, make the chocolate peppermint fudge first and put it in the freezer for 10 minutes to chill rapidly while you make the citrus fudge. Once chilled, pour the citrus fudge over the top and chill again.The fudge keeps for quite a while and doesn’t melt easily at room temperature. Even so, storing in the fridge is best.Enjoy!

Chocolate Peppermint Coconut Fudge

Ingredients for chocolate peppermint coconut fudge

  • ½ cup coconut butter

  • ½ cup coconut oil

  • ½ cup cocoa powder

  • ½ cup honey

  • 2 tsp peppermint extract or 2 drops peppermint oil

  • 1 tsp vanilla extract

  • 3/4 cup shredded coconut

  • ¼ cup coconut flakes

Directions for chocolate peppermint coconut fudge

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted.

Melt coconut oil in a separate pot. Crush coconut flakes into smaller pieces.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, vanilla, shredded coconut and coconut flakes into a food processor.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Spread mixture into a pan.Chill for 30 minutes.

Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.

How to Make Citrus coconut Fudge

Ingredients for citrus coconut fudge

  • ½ cup coconut butter

  • ½ cup coconut oil

  • ⅓ cup raw honey

  • 1 tbsp citrus zest

  • 2 tbs citrus juice

  • 3/4 cup shredded coconut

  • ¼ cup Coconut Flakes

Directions for citrus coconut fudge

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Melt coconut butter on medium heat by adding water to the bottom of a pot and placing jar on top. Or add jar and water to crockpot and heat for two hours until melted. Melt coconut oil in a separate pot.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Combine coconut butter, coconut oil, cocoa powder, honey, peppermint, and vanilla into a food processor.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Spread mixture into a pan.Chill for 30 minutes.

This GAPS Legal Coconut Fudge comes in two flavors, citrus and peppermint. You can make the flavors separately but I prefer them layered together. Use coconut butter, coconut oil and coconut flakes for a delicious gluten free, dairy free and GAPS legal fudge. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic

Add hot water to the sink. Float pan in mixture approx 1 minute until mixture releases from sides. Dip a knife in hot water then slice fudge into pieces.

Brownies Made with Dates

Dairy Free, Gluten Free, GAPS Legal Brownies Made with Dates

While these brownies are not as sweet as conventional brownies, they were deemed by some tasters on the GAPS Diet as being “Better than Brownies.” These GAPS legal brownies are dairy free, gluten free, sugar free, and egg free.

Even better, besides the 24 hour fermentation time needed for the almond flour, these brownies can be made very quickly! These brownies actually get better over time so it’s actually better to make them a day before to let the flavors meld. They would be delicious eaten alongside homemade ice cream or with homemade whipped cream and fruit.

Better Than Brownies - GAPS Legal Brownies

Ingredients for brownies made from dates

  • 2 cups of almond flour

  • 5 tablespoons Whey

  • 18 dates

  • ½ cup Filtered Water

  • 1/2 cup Coconut Oil + extra to grease the baking dish

  • ¼ cup Cacao Powder

  • ½ tsp Vanilla Extract

  • ¼ cup Cacao Nibs (optional)

  • ¼ cup Crispy Nuts (optional)

Directions for brownies made from dates

24 Hours Before:

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Add almond flour and cacao powder to a bowl. Use a fork to get rid of almond flour clumps.Add whey and stir to moisten.Cover and leave on counter to ferment for 24 hours.

The Next Day:

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Cut up 18 dates, removing the inner pit.Add ½ cup Filtered Water.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Cook on low heat until dates are soft and water is absorbed, about 4-6 minutes. (think like making applesauce.) Watch closely to make sure dates don’t burn. You may need to add more water as you go depending on how dry your dates are so they’re able to fully hydrate without burning. Be sure not to add too much or it will thin the eventual date paste.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

When dates are soft, turn off the heat. Puree the mixture in the pot with an immersion blender or add to a blender or food processor until smooth. The smoother the date texture, the more appealing the brownies!Preheat oven to 350.Grease a baking dish or pie pan with coconut oil. Do not use a metal baking dish or the edges will burn.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Combine coconut oil and dates into the almond flour mixture. If you’re using a blender, add the coconut oil to the blender and blend until smooth before adding to the flour mixture. Optionally, add cacao nibs and crispy nuts.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Stir the mixture until smooth, being sure to get all the clumps out. You want the mixture to be as smooth as possible. The batter will be thick. Add batter to greased baking sheet and smooth out.

These GAPS legal brownies were deemed as better than brownies. They are gluten free, dairy free, sugar free, egg free, and made with fermented almond flour and dates. Recipe by certified GAPS Practitioner Amy Mihaly, Be Well Clinic.

Bake for 45 minutes until the knife comes out clean. Check after 30 minutes. Serve and enjoy!

Notes:

  • Instead of date paste, you can use applesauce but the brownies will not be as sweet and you will need to make your own applesauce that is thick so it creates the right consistency.

  • These brownies get better with age!

  • These are dairy free, gluten free, sugar free, egg free and legal on GAPS.

Honey Roasted Chicken Recipe

I've been posting some of my ol' stand by recipes, and this cinnamon-toasted honey-roasted chicken is one of the first Paleo recipes I truly enjoyed. You can tell this is an old recipe because it uses honey... something I don't usually use anymore in my baking and cooking, but I can't give it up!

Roasting a chicken is a great and simple way to make a meal. This particular roasting recipe requires a little more attention than others, as you need to baste and adjust the temperature often, but it's definitely worth it! Just make sure to set the time or you might end up with a fried-to-a-crisp chicken! Also, I recommend doing this in as small of a dish as fits your chicken. As you can see from the final pictures if the juices get too spread out they will burn! This is a larger dish than I usually use (I thought it would be pretty for the photos), and I will never use it for this recipe again! I hope you enjoy!  

Recipe Adapted from The Paleo Project by Dr. Marc Bubbs

GAPS Legal Honey Roasted Chicken Recipe Ingredients

  • 1/4 tsp ground cloves

  • 1/8 tsp ground ginger

  • 1/4 tsp ground nutmeg

  • 1/4 tsp cinnamon

  • 1 tbsp salt

  • 9 cloves of garlic

  • 2 tbsp Raw Honey

Directions for gaps legal roasted chicken with honey

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Preheat oven to 500 degrees.

Make your rub by mixing cloves, ginger, nutmeg, cinnamon and salt in a small bowl.

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Crush 5 cloves with the flat of your knife, keep 4 cloves of garlic whole.

Remove the giblets. Wash and pat dry the chicken. Make sure you dry the chicken really well so the rub will stick.

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Drizzle approx. 2 tbs of honey of the top of the chicken, rub both sides well.

Massage the rub on the chicken, making sure to rub both sides.

Add all garlic cloves to chicken cavity.

Cover chicken with parchment paper and aluminum foil to keep cinnamon from burning.

Roast at 500 degree for 15 min then decrease your oven to 450 for 15 minutes.

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Remove chicken from oven. Baste chicken with juice drippings.

Reduce oven to 425. Recover chicken and bake for approx 30 - 45  minutes until chicken reaches internal temp of 165. Uncover chicken for five more minutes then remove from oven.

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Let the chicken rest for 20 minutes.

Carve chicken and serve! Make sure you enjoy the skin while it’s crispy and hot!

Notes:If your chicken came with giblets, you can add them to your next batch of stock or make liver pate.

I don’t normally recommend baking with honey but for this delicious recipe I make an exception.

Save the gelatin and juices of this chicken! Once cooled, they are like candy because of the sweet honey and cinnamon.

GAPS Friendly Marshmallow Recipe

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.10.2"] What if I told you that you could have a treat that is GAPS legal AND is good for you??? The GAPS marshmallow does just that. This simple treat is basically made up of gelatin, honey, water and optional vanilla. You can use this treat to get extra gelatin if you are needing that. Just reduce the amount of honey*. And they are simple to make! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.14"]

GAPS Friendly Marshmellows Ingredients

  • 2 cups honey

  • 1 cup of filtered water

  • 2 tsp vanilla (optional)

  • 1/2 tsp sea salt

  • 6 TBS grass-fed beef gelatin

  • 1 cup of filtered water

Directions

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.2" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/GAPSFriendlyMarshmellow1.jpg" /][et_pb_text _builder_version="3.10.2"] Soften the Gelatin

  • Add gelatin to 1 cup hot water

  • Stir and allow to to sit, keep warm (not on stove)

[/et_pb_text][et_pb_image _builder_version="3.10.2" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/GAPSFriendlyMarshmellow2.jpg" /][et_pb_text _builder_version="3.10.2"] While gelatin is softening… Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F). If you don’t have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready! [/et_pb_text][et_pb_image _builder_version="3.10.2" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/GAPSFriendlyMarshmellowRecipe3.jpg" /][et_pb_text _builder_version="3.10.2"] When the honey has reached the soft ball stage, remove from heat Add the heated honey mixture to the softened gelatin in a large bowl Add vanilla (optional) Do these steps quickly, you don’t want honey mixture to cool off too much! [/et_pb_text][et_pb_image _builder_version="3.10.2" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/GAPSFriendlyMarshmellowRecipe4.jpg" /][et_pb_text _builder_version="3.10.2"] Whisk the mixture using an electric mixer or stand mixer for about 10 minutes. When the mixture is thick and looks like marshmallow paste, it’s done! Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve. These marshmallows won't have exactly the same consistency (and won't roast over the fire quite the same) as store-bought marshmallows, but you can roast them for things like s'mores, and they are delicious!

Enjoy!

*As a general rule I don't like to heat honey, as some research has shown that heating it can turn the honey toxic. On the other hand, these marshmallows are a whole lot better than commercially available marshmallows, so I think as a treat they are great! I still recommend using raw honey for these recipes, you will be heating it much less than most non-raw honey is heated. [/et_pb_text][et_pb_divider _builder_version="3.14" /][et_pb_image _builder_version="3.11.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/3.png" /][et_pb_text _builder_version="3.14"]

GAPS Friendly Homemade Marshmallows

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  • 2 cup Honey

  • 2 cup Filtered Water

  • 2 tsp Vanilla ((optional))

  • 1 tsp Sea Salt

  • 6 tbsp Grass Fed Beef Gelatin

Soften the Gelatin

  1. Add gelatin to 1 cup hot waterStir and allow to to sit, keep warm (not on stove

While Gelatin is Softening

  1. Heat honey and water in a medium saucepan (medium to high heat), stirring frequently, until it reaches the soft ball candy stage (about 235°F).If you don’t have a thermometer, you can check by dripping the heated honey into a glass of cold water. When the candy forms a ball, it is ready!

  2. When the honey has reached the soft ball stage, remove from heat.

Once Gelatin is Soft

  1. Add the heated honey mixture to the softened gelatin in a large bowl

  2. Add vanilla (optional)Do these steps quickly, you don’t want honey mixture to cool off too much!

  3. Whisk the mixture using an electric mixer or stand mixer for about 10 minutes.When the mixture is thick and looks like marshmallow paste, it’s done!

  4. Put the marshmallow paste in a greased and parchment paper-lined glass 9x11 dish and allow to cool and dry for 24-36 hrs. Then cut up and serve.

As a general rule I don’t like to heat honey, as some research has shown that heating it can turn the honey toxic. On the other hand, these marshmallows are a whole lot better than commercially available marshmallows, so I think as a treat they are great! I still recommend using raw honey for these recipes, you will be heating it much less than most non-raw honey is heated.

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How To Travel On the GAPS Diet

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.10.1"] Traveling while following the GAPS diet can be challenging. But with the right preparation and choices, it can be possible. Before we talk about specific ideas, let’s talk about the top 3 things that are variables in how you prepare for traveling on GAPS. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/ross-parmly-25230-unsplash.jpg" /][et_pb_text _builder_version="3.10.1"]

Mode of Transportation

When planning what to do, you must first consider what mode or modes of transportation you are taking. Travel by car, bus, train, airplane, or international flight all come with their own difficulties. When you are traveling by car you can pack foods in a cooler, and there is more room for things like hot plates, pots and pans. Air travel can come with limitations on liquids and space, and international travel may have even further limitations. And traveling by bus or train may not bring liquid restrictions, but the items you bring will still be limited by baggage space. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/image-from-rawpixel-id-387354-jpeg.jpg" /][et_pb_text _builder_version="3.10.1"]

Length of the Trip

The second consideration is the length of the trip. You may be able to omit certain foods like ferments or meat stock if you are gone only a few days, but longer trips would necessitate the need to bring these essentials. On the other hand, a longer trip would give you the opportunity to go to the store, purchase and prepare these essential foods, when there isn’t necessarily enough enough time to do this on a shorter trip. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/rawpixel-191102-unsplash.jpg" /][et_pb_text _builder_version="3.10.1"]

Your GAPS Stage

Finally, think about what stage you are on, and assess where you are in relation to your health. For example, traveling on Intro stage 1 is very different from traveling on Full GAPS. It’s also important to bring into the calculation how strongly your body is currently reacting if you eat things off your current stage. People on earlier stages and with stronger reactions will have to be more careful and likely need to bring and/or prepare all of the food they eat while traveling. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_divider _builder_version="3.10.1" /][et_pb_text _builder_version="3.10.1"] Great! Now you have thought through the specifics of your trip, now let’s look some options for the foods themselves. The GAPS protocol is, by necessity, intricate and encompassing to make sure that we are supporting your body as well as possible during healing. But during times like travel, there are a few essentials that are most important to continue doing daily, while other (equally important) habits can be skipped for a few days. [/et_pb_text][et_pb_text _builder_version="3.10.1"]

What are the essentials to GAPS?

Meat stock, fat and ferments!

So let’s talk about these three.

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Meat Stock

Bringing meat stock can seem almost impossible when traveling, especially if you are traveling by plane. And if you are in a stage where you can be without, it is okay to miss this for a day or two. But if your trip gets much longer than that, or if you are traveling while on an early Intro stage, then you need to find a way to have meat stock on your trip.The two issues with meat stock are space and liquid. You can reduce the space the meat stock takes up by boiling your stock down to a concentrate or even dried bullion that an be reconstituted later. Simply make your stock (chicken is easiest for this), then when it’s done remove the solids and put the liquid back on the stove. Simmer it with the lid off until it is reduced in volume. At this point you can freeze it in snack-pack bags or ice-cube trays. To further reduce it (and eliminate the liquid problem altogether), you can put it on fruit leather dehydrator trays and remove the rest of the liquid via dehydration. This “meat leather” can be broken into strips and the pieces added to water, or it can be pulverized into bullion powder.Another option may be to make meat stock where you are going. If you are staying in a house all you need is a quick stop at the store to pick up supplies and you are on your way. But if you are staying at a hotel there are still some options. If you have the space to bring a small hot plate and medium saucepan, you can make stock in small batches in your hotel room. Or you can use and electric kettle or the coffee maker to warm up hot water to reconstitute your “meat leather” or bullion, or use hot water from the hotel lobby or coffee shop. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/backpack-boarding-case-34126.jpg" /][et_pb_text _builder_version="3.10.1"]

Fat

Animal fat is so important, especially with the increased and different stressors you will be exposed to during travel. It’s important to continue getting good quality fat. Freezing your fat in single portion sizes, then traveling with it in a soft cooler (or better yet, checked luggage) is almost always successful even when traveling by air. Then don’t forget to eat it! Bring it with you through your day so you can add it to your meal, or eat it straight or with snack foods like dried fruit. Traveling home with it may be more tricky, so make sure to have some at home ready to greet you when you return! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/image-from-rawpixel-id-392415-jpeg.jpg" /][et_pb_text _builder_version="3.10.1"]

Ferments

Getting regular doses of probiotics during your trip is also essential, especially when exposed to unfamiliar foods and microbes. Some people may find that taking a powdered or encapsulated probiotic is sufficient. But others may be depending on that probiotic for stomach acid to digest food and release bile. If this is the case, many people can get by with eating only the fermented vegetable (no liquid) of their favorite ferment. This shouldn’t get flagged by the TSA. Simply strain the ferment for several hours, letting the juice run into a jar (save for later). Then double-bag the vegetables for easy packing. If you need that liquid ferment, you will probably have to put it in your checked luggage. I recommend a container that seals well, with plenty of air room, and many bags protecting your clothing! Or you may be able to connect with someone at your destination who can make a ferment for you so it’s ready when you arrive. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_divider _builder_version="3.10.1" /][et_pb_image _builder_version="3.10.1" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/felix-russell-saw-236041-unsplash.jpg" /][et_pb_text _builder_version="3.10.1"]

A Few Final Notes

Most restaurants will have no problem with you bringing in an addition to their food (like ferments or fat). In fact, if you add it to your dish after you are served, it may go completely unnoticed by anyone even at the table. Most hotels have a refrigerator available for guest use, even if there isn’t one in your room. If you don’t see one, ask!International flights may have different rules about what can come into their country, but it seems that for most, as long as it is only a small amount of prepared food for personal use, there isn’t a problem.And finally, there is a phenomenon that occurs for many people while they travel. The body understands that you are in a different place, and in many cases it can put the current healing mode on hold. This means you may be able to eat more foods with fewer problems than you do at home. This is common, but it does not mean that you are necessarily ready to continue those foods upon your return. In fact, you may find that you need to be even more strict, or drop to a earlier stage for a few days to get your body back to where it was. But if this happens, it usually happens after you return, not during travel. Other people can avoid this dip but being sure to return back to the stage they were on immediately after getting home. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.10.1"] A note on detoxing: While we discussed only food in this post, detoxing is important to continue, and may be even more essential in an environment that is polluted with EMFs and environmental toxins, as well as unfamiliar and potentially unknown foods. I recommend traveling with a bath dechlorinator (I use this one) and a zipper-sealed bag of Epsom salts for detox baths. Additionally, take opportunities to sunbathe and ground, even if just for a few minutes. [/et_pb_text][et_pb_text _builder_version="3.10.1"] Disclosure: Contains an affiliate link, which helps support my blogging. Your trust is important to me, and I only recommend resources I trust. [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

The Lost Art of Reheating Food without a Microwave

[et_pb_section bb_built="1" admin_label="section"][et_pb_row admin_label="row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] Microwaves, advertised to be "the greatest cooking discovery since fire," can be found in almost every American home. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="3_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]   And I recommend that you never use one! [/et_pb_text][/et_pb_column][et_pb_column type="1_4"][et_pb_image admin_label="Image" _builder_version="3.0.50" src="https://www.bewellclinic.net/wp-content/uploads/2017/07/No-Microwaves.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" sticky="off" align="left" always_center_on_mobile="on" border_style="solid" force_fullwidth="off" /][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] There are many reasons why microwaves should be avoided (read:  remove them from your house), including lost nutrition, creation of free radicals and carcinogens, and radiation leakage. These effects are well documented in studies. If you are interested in researching this more, try starting with this article and it's references. But today we are not going to debate the safety of microwaves, but bring back the lost art of reheating food without a microwave. [/et_pb_text][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] When I first decided to ditch my microwave I had to experiment with reheating food. Before that moment I don't think I had ever reheated food outside of a microwave. I had a lot to learn. But that was years ago, and reheating food without a microwave is second-nature to me now... I don't have to think about it. Today I want to share with you what I've learned, so you too can practice this lost art. Choosing which reheat method to use depends on several factors, but in reality, there is more than one way to reheat a dish! With practice you will be choosing your reheating option without thinking about it. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="1_2"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]

Basic reheating options are:
  • Stove-top (pan)
  • Stove-top (skillet)
  • Oven
  • Toaster oven
  • Slow cooker

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_image admin_label="Image" _builder_version="3.0.50" src="https://www.bewellclinic.net/wp-content/uploads/2017/07/Pot-on-Stove.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" sticky="off" align="left" always_center_on_mobile="on" border_style="solid" force_fullwidth="off" custom_margin_last_edited="off|tablet" /][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] The method that you choose depends on what you want to reheat, how much time you have, what options you have available, and how hot your house is already (this is a real consideration for me in the summertime because I do not have central air). Again, with time you will figure out which methods work for you. There are no wrong answers—just ones that work better than others.  

Use these guidelines to get started:
  • Keep the heat low: high heat = greater risk of dry, burnt food
  • Cover the food to retain moisture
  • Use a steamer basket to reheat vegetables or pasta
  • Add a little water or fat if your food is dry
  • Reheat your food in animal fat (bonus: this adds to the nutrition)
  • For larger amounts a slow, covered reheat in the oven is efficient
  • Use a toaster oven or oven to make food crispy
  • When bringing food to a party in a slow cooker, heat before leaving
  • Reheat in a slow cooker using the medium or high (not warm) setting
  • Place glass jars of frozen soup in water and bring to a boil together

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="1_2"][et_pb_image admin_label="Image" _builder_version="3.0.50" src="https://www.bewellclinic.net/wp-content/uploads/2017/07/Steaming-Asparagus.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" sticky="off" align="left" always_center_on_mobile="on" border_style="solid" force_fullwidth="off" /][/et_pb_column][et_pb_column type="1_2"][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]

Tips for cleaning and caring for your cookware:
  • Soak glass and metal cookware to save on scrubbing time
  • If food is stuck in the pot or pan, add a couple of inches of water to it and bring to a boil; allow to boil for a few minutes then wash the dish in hot running water (be careful not to burn yourself!)
  • Avoid putting cold water on a hot glass or cast-iron dish
  • Wash pots and pans (including cast-iron) immediately using hot water

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="1_2"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] Special care for cast-iron:

  • Do not use soap
  • Dry immediately after washing (may use the stovetop)
  • Always renew the fat "seasoning" on the cast-iron after every rinse

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_image admin_label="Image" _builder_version="3.0.50" src="https://www.bewellclinic.net/wp-content/uploads/2017/07/Cast-Iron-Pan.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" sticky="off" align="left" always_center_on_mobile="on" border_style="solid" force_fullwidth="off" /][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] I hope this has given you the courage to begin reheating your food without a microwave. It is not difficult, it is simply a habit change. You can do it!   If you're unsure of how to reheat something, ask in the comments below! [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

The Root Cause of Asthma {Video}

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Asthma

It is currently one of the most common diseases in the civilized world. But did you know that despite all of our medical advances, the occurrence, as well as complications and deaths related to asthma have skyrocketed? Asthma is more common than it used to be, and it's also more severe. Since 1980, the death rates for asthma have increased by more than 50% [1] In fact, asthma deaths were considered rare in the early 1900's [2]. So what changed?  

There were three major changes:

First, our world became more toxic. The effects of industrialization had taken its toll on our air, water and food. Additionally, we began to manufacture food-like substances to replace real food. These food-like substances are full of chemicals and preservatives, which had an unknown effect on the human body.   Second, we replaced saturated animal fats with hydrogenated vegetable oils and trans-fatty acids. This was a double whammy on our lungs. We removed the substance it relied most heavily on to function properly (saturated fat) and gave it a replacement fat full of toxins and unknown substances that it now had to deal with.   Third, medications like bronchodilators and other inhalers were invented. This forces the airways open against the body's desire to close off an area to allow for lung repair. Before medication were invented, asthma rarely caused death and was generally considered a benign condition.   To find out more about the root cause of asthma, and how the body works, check out my new video below!   [/et_pb_text][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] https://youtu.be/Ium2XeUz9aU [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] References: [1] http://www.asthmamd.org/asthma-statistics/ [2] http://www.atsjournals.org/doi/full/10.1164/rccm.200402-185OE [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]