My partner was raised on a diet reflecting his family’s cultural mix. While not excluding any type of food, it centered around meat, vegetables and lentils. For him, comfort foods are soups, stews and other savoury dishes. It’s challenging -and often frustrating- for him to live in an environment that relies on products so refined, with nutrients, textures and natural flavours stripped. He naturally steers clear of pasta and craves the depth of taste that comes from whole foods. He’s put off by a sweet breakfast such as pancakes -viewing these as more of a late afternoon snack- hankering instead for a savoury, grounding opening meal of meat and vegetables. Part of me envies that he has always had such an affinity for savoury foods, while I spent my first thirty-six years repulsed by the same and only through desperation and effort developed it!

Were his grandparents and parents aware of what deep service they were providing his body and soul, by setting aside the conventions of their new location and holding steady in their food traditions? My own father was raised with a similar diet, but gave it up when one after another, each of his many children refused to eat well. With sadness -and, I imagine, the incredible fatigue that can come with raising so many strong-willed children- my dad resigned himself to feeding us only what we would readily eat: white flour, sugar, fruit, and cheese. Unaware of the direct relationship between food and vitality, he watched in wonder and confusion as so many of us succumbed in our teens or adulthood to chronic illness.

I think about the three kids my partner and I support. I imagine ahead to their adulthood. Spending time in a variety of environments, and exposed to a range of foods and non-foods, what will their “go to” dishes be? Will they jones for the sugar rush and/or the insulin crash like I did for all those years? Or will they hold a body memory of the incredible peace, joy and groundedness that swells through a person upon ingestion of a nutrient-dense meal? My hope is that their experience will be akin to that of my partner’s: in the most stressful or wearying moments, a recalling of and movement toward the nutrient-dense dishes that sustain our hearts, our minds, our souls, our bodies; and a knowing that a desperate “jonesing” need not be part of one’s experience.

If struggling with a specific symptom, consider environmental causes and relevant remedies. For example, even with an excellent diet, one might find dry skin to be an issue. Is your region going through a cold snap? What is the humidity level in your home? Traditional peoples, such as those inspiring the work of Dr Weston Price, did not shower daily in hot water, nor use chemical soaps in a workplace washroom. A move to cooler water, less frequent bathing, plus patting dry and a post-wash application of a simple moisturizer such as coconut oil may resolve your skin’s reaction to a change in external conditions.

Bedwetting can be a matter of sleep that is very deep, a bed too warm or cold, or an interference with physical signals -such as pajamas absorbing the pee, leaving it unnoticed by the child. While many families have seen bedwetting resolved through removal of specific foods or groups or a parasite cleanse, for some children a bedwetting alarm, elimination or addition of pajamas, or another remedy may be key.

Is an immense amount of stress triggering changes in your cortisol levels, thus triggering belly fat and a reactivity to basic stressors? The point of major stress needs to be resolved. For you, is this a change in workplace? The implementation of counselling? The ending of a relationship? Skipping the nightly newscast?

Is your child resisting toileting, or communicating with screams vs words? Non-dietary approaches can prove key -and often work especially beautifully in a child who has some nutritional healing under his belt.

Don’t get me wrong: What food we put into our systems is, yes, an excellent and deeply important starting point. (Like many GAPSters have found for themselves, vegan triathlete Brendan Brazier notes in his book The Thrive Diet that he was convinced he had a seasonal allergy to atmospheric pollen -until he removed corn, in the form of maltodextrin, from his diet and the symptoms disappeared.) Remember, though, that GAPS also encourages other aspects of self-care. Do not underestimate this basic fact: Nutrition is huge and key, but some answers will still lie in environmental, biomechanical, or relational changes.

In the process, I may have developed my strangest breakfast to date! A cup of whole fat goat kefir and two raw eggs chasing a medly of brains, liver, heart, spleen and more. (If you’re new to GAPS, the concept of soup as one’s morning meal may suddenly seem not as bizarre as you’d once thought, yes?) My breakfast seems extreme -to the point of making me laugh- even to this GAPS veteran, but it truly sets me on an excellent track for the day. With a solid dose of ferments, protein, fat, vitamins and minerals in my tummy, I’m good to go. (Note: If I plan on physical play, ie. exercise, in a morning, I start the day with a higher fat ratio -usually cheddar chunks slathered in butter, paired with sauerkraut- and save the protein for immediately following the workout.)

The brains? I’m experimenting with Dr Ron’s Ultra-Pure Organ Delight. The freeze-dried organs and glands provide raw substances in an easy-to-ingest form. My usual, lower-cost approach to organs is to freeze raw liver for fourteen days then use an apple peeler to scrape thin slices off.

How have your breakfasts changed since starting GAPS? Let us know in the comments section below.

And that was the meal. Sure, usually a dish here is more involved -but often not much! Just because GAPS meals have the potential to be fancy and beautiful, doesn’t mean they have to be. Give yourself a break -not just once in awhile, but regularly. Get some basic nutrition in then go play!

Often, we start out in GAPS wanting to prove to our kids and to the people around us that GAPS can be every bit as layered and delicious as non-GAPS foods. Once that’s out of the way, we can sit back and breathe, aiming simply for nutrition and relaxation -which is all that’s actually needed for health.

Note: The first step to this week’s simplicity was to buy the chicken from Whole Foods already roasted. This is a new-to-me luxury, giving this working, homeschooling, single parent much needed respite once a week or so. We first used some of it in a stew, and when my small caveman was done with the second half of its meat, I threw the little that remained -bones, joints, etc- into a small pot with a splash of Apple Cider Vinegar, plus water to cover it, and set it to simmer. So much nutrition, so little effort! Also of note is that for his bedtime snack, my son chose a medley of veggies -both cooked and raw. The body will balance the day’s need over the course of a day or so.

It was one of those weeks where my intentionally simple life was challenged by some new ideas and variables, culminating in a logistical, emotional and psychological crisis of sorts. “How can I manage all this?” I wondered. “What decision is the right one? What’s the best move?”

This morning I laughed to realize that my ultimate decision is to ‘set the bar low’. That is, instead of trying to do everything -instead of trying to work full-time and maintain a large, owned house and cook everything from scratch and monitor my son’s nutritional journey and ensure enough sleep for both of us and maintain a highly active social life and fold our laundry perfectly and teach my son to swim and teach myself to rollerblade and get regular exercise and escort my son to five (!) school field trips each week- I choose to let so much go. When it comes down to it, I remember that all I actually need to do, really, is ensure my son and I have sleep, nutrition, and happiness. That’s it.

So, when my son asks me why I’m not taking him to field trips #4 & #5 in a given week, I can choose to set the bar low. I can respond joyfully, “Because I’m choosing instead to make you ten meals from scratch.” When my son suggests he eat candy every day like he sees some other kids do, I can set the bar low. I can respond cheerfully, “What a neat idea! Oh…wait, then we wouldn’t have money for the real food that gives us power. D’oh.” And carry on cooking.

When I set the bar low, I not only relieve myself of ‘too much’ and exemplify to my son how to find satisfaction internally, I’m helping other parents out a lot, too! Twice in the past week, I’ve stood happily as families who are complete strangers to me, found in places like the grocery store, pointed to my son and I as examples of people who eat an even stricter diet than their frustrated children have recently started on. Honestly, in those moments I am so filled with joy to be, by ‘setting the bar low’, helping these families in their initial, tentative, frightened steps down the nutritional path! (Of course, we’re actually setting the bar for health and nutrition high but, in that process, we’re setting the bar low in all the other areas individuals and families today are exhausted by!)

In my audio interview with Starlene, I talked about this approach as the ‘pebbles in the jar’ concept. In the GAPS Guide book, I offer specific tips under the section ‘Finding The Time’. Under this blog’s ‘Simplifying For GAPS’ category, I offer a handful more.

For our next seven day period, my son and I will select two of five field trips to participate in; do just one Christmas-related activity; clean merely the bathroom of our small, rented apartment; invite friends to join us in our usual activities rather than create additional ones with them; and fold the laundry imperfectly.

Will you join me in resting, enjoying, and letting go? Will you join me in the service of feeding ourselves and our children the food that sustains our bodies, minds and spirits?

This book presents the “how to” of the GAPS program. Reviewed and approved by Dr Campbell-McBride, the GAPS Guide book:

• shares several inspiring stories of recovery
• presents a step-by-step guide to doing GAPS
• answers frequently-asked-questions
• directs you to amazing resources

It features:

• 161 pages, fully formatted and thoroughly edited to present full pages of the most vital, helpful information in an easier read
• Reviewed and approved by Dr Campbell-McBride
• Easy-to-read format
• Perfect bound
• Full colour cover

Are you or someone you know struggling with fatigue, painful menses, autism symptoms, hallucinations, constipation, insomnia, colitis, inflammation, or any one or more of the other issues listed here? Grab for yourself -or a friend- a copy of this comprehensive guide!

Concerned about the cost? In preventing major errors, shopping mistakes and more, the tips contained within will more than recover the cost of the book and shipping! (Bulk rates are also available.)

For a sampling of feedback received, click here.

To order, click here. (Please note: Questions about bulk rates, ordering, shipping times, etc, must be submitted to the book’s distributor.)

Enjoy!

• slowly weaning off supplements not required for life or limb before starting intro. (To protect the life or limb of oneself or another, one might continue such things as anti-psychotic medication, anti-depressants, etc. To determine whether a supplement or medication is necessary to protect yourself and others, please speak with your doctor.)
• beginning GAPS with just foods
• only after a happy range of foods have been reintroduced, begin adding GAPS-recommended bottled foods such as Cod Liver Oil, commercial probiotic, fish oil, nut and seed oil
• only after several months of healing or under the guidance of a GAPS-knowledgeable practitioner, include additional elements as your body indicates need (see pages 46-48 in your GAPS Guide book)

There are multiple reasons to take only what’s necessary during the early stages of healing. They include:

1. An opportunity to see what it is our body is actually experiencing.

2. An opportunity to witness the impact of and healing effects of food.

3. An opportunity to learn how to adjust diet to relieve symptoms and promote healing.

4. Avoidance of gut aggravation by extra ingredients commonly found in supplements.

5. Elimination of unnecessary expenses, money which can be put into food and other critical resources.

All of this said, the aspect of including elements as specifically indicated by your body several months into healing must be recognized. Supplements and medications can indeed be useful adjustments to a powerful healing protocol. Vitamin C can help relieve constipation; magnesium can do likewise while also eliminating leg cramping and promoting sleep. People with an illness as severe as Crohn’s or adrenal burnout may require medication or supplementation during the initial part of their journey. (As healing occurs, usually less and less “assistance” is needed and the supplement or medication can slowly be reduced then, often, eliminated.) As Gabi from Radically Natural Living said in a recent comment:

I can attest that GAPS is powerful and effective; it is by far the most complete systemic healing protocol I have tried in a decade. I do not desire anyone to pursue GAPS “incorrectly.” But some of us may have malfunctions beyond the “norm” that require allowances outside the box, if you will…   In my opinion, using a small amount of a mucilaginous herb to soothe and heal the intestinal tract would be something to consider in cases of severe inflammation and irritation, or during times of truly uncomfortable flareups.

In the comment (which you can read in full here along with the posts from Gabi and others before and after it), Gabi has suggestions including using a decoction or a tea instead of a pill. A similar recommendation, which I learned from our community’s very sensitive Jodi a few years back, is to have your medications or supplements compounded at your local pharmacy. Compounding ensures the elements you need with none of the aggravating fillers. Also, liquid supplements often have fewer extra ingredients than tablet forms do.

GAPS and similar healing programs present a basic protocol, with most recommendations bringing excellent results to most people. There are strong advantages to following it ‘ as is‘. However, once you’ve got a few months of progress under your belt, or earlier if extreme need dictates, you should feel free to explore adjunct approaches that may encourage and assist your body’s healing. (Some do this on their own; some with the assistance of a health practitioner familiar with GAPS.) The key thing is to allow your body and mind to see the effects of a simple, food-based program rather than leaping from one symptom-specific remedy to another. In other words, a remedy should be a minor adjunct approach to a program that is well-thought out, longer term, deeply nourishing, otherwise free from gut aggravators, and actively healing.

What adjunct approach, whether GAPS-recommended or not, has brought the biggest additional gains to your SCD or GAPS-based journey? Let us know in the comments section below.

1. Doing so forces us to rely on quality meats, broths, eggs, vegetable-based ferments, and fats from the insides of animals. These are very healing foods, yet many bodies in a compromised state veer away from these and again and again toward old stand-bys instead. This leaning -this permission to ourselves to still rely so much on our previous approach- can keep us in a perpetual state of compromised health.

2. Letting dairy go forces us to get creative. Here in Canada, a dairy advertisement relying on reverse-psychology screeches, “Can’t get your [adult] kids to leave home? Stop cooking with cheese!” Implied is that cheese makes everything taste great, while nothing absent of cheese can. Pre-GAPS, I lived that philosophy: cheese on toast, cheese on broccoli, cheese as an entire meal, cheese to top an already protein-rich salmon loaf…  It wasn’t until I gave up dairy and became forced to find other sources of “delish” that I finally came to appreciate the flavour of dairy-free dishes and also became able to invent them ad hoc. That is, I learned how to bring other ingredients together for equally satisfying results. As a result, I created a new habit of relying on meats, veggies, vegetable ferments and fats which has served me well long term, including long after I finally reintroduced dairy into our diets.

3. Dairy -even fermented dairy- is hard for some people to digest. I like to see a person’s healing programs open with the lightest, easiest, gentlest, fastest, most effective approach to healing. I believe that for most (though not necessarily all) people, temporarily excluding dairy is one aspect of this.

Now, it’s not just dairy I have this perspective in relation to. Much of the above goes for other GAPS foods that many of us tend to rely on over meats, fats, ferments and broths: nuts, fruits, etc. With rare exception, I like to see a 4-6 week intro free of our common cravings, frequently used ingredients, etc.

So, how long is it really necessary to exclude dairy for? As I say again and again, every person is different, and every decision you make about your program is your own. If your intuition, body or practitioner say to include dairy earlier than six weeks, and it works for you, I celebrate this! For those wondering about my personal opinion on how generally to approach dairy, this posts -in conjunction with this one- sums it up.

Note: My son and I used no dairy for the first weeks of GAPS, then just ghee for about six months. We then introduced yogurt, then kefir, then cheese. Because it benefits us to do so, we still regularly cycle dairy, nuts and/or fruit out of our personal programs.

My son, who is required to set aside 1/3 of his very small allowance for giving to strangers, chose this option as his first-ever gift to folks abroad. It seems so fitting to post about this here: How many of us have been healed through fermented goat milk? How many of us have been able to return to work because of the health gained through that goat’s milk, along with good quality cheese, butter, meat, etc? I love the idea that we can give goats (and sheep and cows and chickens) to people who would, like we do, greatly benefit from the meat, milk, eggs and resulting health.

In my father’s childhood, after being displaced for three years as a refugee of war, he and his family were recipients of such a goat gift and were very grateful, benefiting very much. Does this factor into why, at my dad’s first dental appointment at eighteen years of age, his teeth stunned the dentist, who stated he’d never before that moment seen perfect teeth? (And my dad had never owned so much as a toothbrush!)

For this particular decision, my son and I worked through Heifer International, primarily so that my son could gain a relatively concrete understanding of the effect of his donation. Two more of my favourite organizations which work directly in providing real and self-sustaining food options include:

• KIVA – Loan and perpetually re-loan $25 or more to people who will build themselves a home or business; many options for supporting animal agriculture, which in light of my GAPS experience is much of what I like to focus my loans on. Withdraw the repaid loan for your own use when you are in need of it.

• Partners In Health – As described in the book Mountains Beyond Mountains, this organization not only raises and redistributes funds in regions across the world, it lobbies very effectively for its sums to change situations for all people. For example, instead of simply paying ‘market value’ for tuberculosis medicine, it used its power of investment to first lobby for the cost to be drastically reduced. As a result, PIH was able to purchase far more medication for far more people, simultaneously making the same possible for all subsequent humanitarian organizations! PIH also spends a proportionately low amount on its administration, ensuring more from each donation goes to the actual projects and people it’s intended for.

I love seeing our gifts of time, love, money and energy go as far as possible. (Indeed, it’s for that reason I wrote and self-published the GAPS Guide book!) These three programs facilitate exactly that, essentially co-creating ‘a foundation for GAPS approaches’ throughout the world.