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July 15, 2018

Tasty Salsa Dip Recipe Made with Lacto Fermentation

Lacto fermentation is a good way to get good bugs into your gut! It’s the same process by which sauerkraut is made, and this salsa dip recipe is one of the easiest ways to get it done!

Salsa Dip Recipe Made with Lacto Fermentation | The Family That Heals Together

Now that the summer sun is blazing, you may be starting to get a bounty of tomatoes. Making this salsa dip (and preserving it via lacto fermentation) is a great way to use and save your tomatoes. Even if you don’t grow them yourself, there should be a good supply of fresh, affordable tomatoes at the grocery store and farmers market for you to stock up on.

If canning tomatoes or making sauerkraut have intimidated you to this point, this salsa dip recipe will be an easy introduction to the concept of both- preserving tomatoes and getting in some good gut bugs via lacto fermentation.

If you’re new to lacto fermentation, it’s an easy and effective way to get probiotics into your gut via food vs. a commercial probiotic (I think it’s great to do both!). Let’s dive in to why lacto fermentation is so wonderful!

What is lacto fermentation?

Fermentation is as old as life itself. At some point, humans learned to guide the process to repeat especially tasty results. These processes have been handed down and passed around, creating beloved foods and national dishes. The most familiar fermented foods are made using lacto fermentation.

“Lacto” refers to a specific species of bacteria called Lactobacillus. Strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria convert sugars into lactic acid.

Beyond preservation advantages, lacto fermentation also increases or preserves the vitamin and enzyme levels, as well as digestibility, of the fermented food. The lactobacillus bacteria are known as pro-biotic (PRO-life), which makes lacto fermented foods good for gut health.

It’s so important to eat a variety of fermented foods daily in order to get a wide variety of healthy bacteria into your gut. Because the gut hosts the majority of the immune system, a healthy gut means a healthy overall body and decreased sickness.

The gut is also known as the “second brain,” which means a healthy gut also means a healthy brain! Recipes like this fermented salsa dip, as well as pickles, are a great way to get some good gut bugs into kids as well.

Salsa Dip Recipe Made with Lacto Fermentation | The Family That Heals Together

How does lacto fermentation work?

Lacto fermentation involves submerging vegetables into a solution of water and salt (you can also add a “starter” from a previous batch of fermented veggies), then allowing them to sit for a period of time. The Lactobacillus bacteria will convert the sugars in the vegetables into lactic acid, which then preserves the vegetables, as well as increases the enzymes and probiotic content.

Are pickled and fermented the same thing?

“Pickling” often involves preserving cucumbers or other vegetables with vinegar. This does not create probiotics or any real health benefits. Lacto fermentation is a type of pickling that offers awesome health benefits!

What kind of vegetables can you ferment?

You can ferment just about any kind of vegetable. For instance, cabbage is turned into sauerkraut and kimchi; cucumbers are turned into pickles; tomatoes can be turned into a salsa dip. I’ve even fermented guacamole! Just get creative and try combinations of vegetables you think sound good together, or just ferment one at a time. Onions and carrots are also popular.

Why does fermentation help preserve food?

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria. By converting the sugars in vegetables into these beneficial bacteria, harmful bacteria are kept at bay.

How do you make homemade salsa dip via lacto fermentation?

I like to make a chunky salsa vs. blended, but you could blend the ingredients if you prefer.

To make this easy salsa recipe, simply chop up your vegetables, and combine in a jar with some type of starter substance (more on that in the recipe). Secure a lid and let sit for three days before enjoying. Store in the refrigerator to stop the fermentation process (and avoid an exploding jar!).

Find the recipe below to make this super simple, fast salsa dip and start eating your probiotics in just three days!

Salsa Dip Recipe Made with Lacto Fermentation | The Family That Heals Together

Salsa Dip Recipe Made with Lacto Fermentation | The Family That Heals Together
Print Recipe

Salsa Dip Recipe Made with Lacto Fermentation

Prep Time15 minutes mins
Total Time3 days d 15 minutes mins
Servings: 1 quart salsa
Author: Jaclyn

Ingredients

  • 5 medium tomatoes
  • 1 medium onion
  • 2-3 jalapeno peppers increase or decrease based on how spicy you want your salsa dip to be.
  • 1/4 cup sauerkraut juice or whey* you can save the juice from homemade or store bought sauerkraut, so long as the sauerkraut is refrigerated and contains active, live cultures and has not been pasteurized.
  • 1/4 cup packed fresh cilantro
  • 3 cloves garlic
  • 2 tsp salt

Instructions

  • Dice the vegetables and cilantro and mix together in a large bowl.**
  • Press the garlic, then add it, the salt, and the whey to the vegetables and stir to combine.
  • Place the salsa in a quart-sized canning jar and smash down until the vegetables are submerged in liquid. If you don't have any sauerkraut juice or whey, you can add a bit of water.
  • Add an airtight lid and fasten tightly.
  • Allow jar to rest on the counter for three days, keeping a close eye on the pressure, as the center of the lid will begin to bulge. Be sure to leave a couple inches at the top of the jar, so there is space as the fermentation process creates gasses that will press upward to escape.

Notes

*Whey is the liquid that drips off when you strain homemade yogurt or kefir. It is probiotic-rich and contains a variety of good bacterial strains.
**Alternatively, you can blend the ingredients in a blender to the smoothness or chunkiness of your liking.

By: Jaclyn · Filed Under: Blog, Recipes · Tagged: dip, gut health, lacto fermentation, probiotics, recipes, salsa dip, snacks, tomatoes

June 22, 2017

Five Natural Alternatives to ADHD Meds (That work!)

If you’ve been experimenting with ways to relieve ADHD naturally, this list of natural alternatives to ADHD meds may help!

Our Favorite Natural ADHD Meds | The Family That Heals Together

If your child is struggling with symptoms of ADHD, you’re probably desperate to get some relief for over-the-top behaviors.

When you have a child who can’t sit still, can’t keep his hands to himself, and can’t follow instructions, you begin to wonder if you’re doing something wrong.

It may even be a relief to get a diagnoses that confirms your child has ADHD (attention deficit hyperactivity disorder, often used interchangeably with ADD, or attention deficit disorder), even if you’re overwhelmed with what to do about it.

Common symptoms of ADHD include:

  • hyperactivity
  • inability to focus
  • poor sleep habits
  • impulsive behaviors
  • short attention span

If you don’t want to resort to ADHD meds, have hope; there are natural solutions that work!

And while a child’s unusual and troublesome behaviors can be frustrating, you can always try natural solutions first, as conventional meds may have unintended consequences. Let’s first look at some of today’s popular prescription options.

What medications are used to treat ADHD?

There are a variety of medications used to treat ADHD in both children and adults. Let’s look at some popular ADHD meds:

  • stimulants: these include drugs like Adderall and Ritalin and work by boosting levels of dopamine and norepinephrine in the brain, which helps nerves in the brain communicate better.
  • non-stimulants: these include drugs like Strattera and Clonadine and work by boosting norepinephrine in the brain as well. They are sometimes used when stimulants don’t work or cause unwanted side effects.
  • when typical ADHD meds don’t work, or if other symptoms are present combined with ADHD, sometimes meds like antidepressants are prescribed.

The problem with ADHD meds

ADHD/ADD medications carry the risk of cardiac toxicity, irregular heartbeat, and even sudden death due to adverse cardiac events. In addition, they have been found to impair proper growth, diminishing growth in both height and weight of children taking the medications, particularly those taking the drugs for longer than 18 months.

The National Institute of Mental Health cites the following side effects of antidepressants: suicidal thoughts or attempted suicide; acting aggressively, being angry, or violent; worsening anxiety or depression; irritability; insomnia; panic attacks; acting on dangerous impulses; and more.

Side effects for anti-anxiety meds also include depression and suicidal thoughts.

Stimulants (used for ADHD/ADD) may cause personality changes.

Mood stabilizer side effects may include agitation, mood swings, and abnormal thinking.

Other side effects may include tics, headaches, and nausea.

The problem with ADHD meds is that you don’t know how your child will respond, and often, a secondary or third medication may be prescribed to control symptoms that are caused by the original medication.

As if all of this is not concerning enough, consider that many acts of violence have been carried out by children, adolescents and young adults either on or withdrawing from psychiatric medications.

Is there a safe medicine for ADHD?

No prescription ADHD med comes without risk, but thankfully, there are natural options that work and don’t pose a threat to your child’s wellbeing.

Five Natural Alternatives to ADHD meds

1. Diet

First and foremost, your child must be on a real-foods diet. If your child is still eating foods containing neurotoxins, supplements are not going to work well.

Immediately remove food dyes, artificial sweeteners, and MSG from your child’s diet if you want to see symptoms improve. Following that, remove high fructose corn syrup and hydrogenated oils. (Read more about ingredients to remove from your child’s diet here.)

Consider a gluten and dairy-free diet or look into paleo, primal (which allows raw & cultured dairy), or the GAPS diet.

Once you’ve cleaned up your child’s diet and figured out foods he may be reacting to (like gluten or even corn), you may have great success with natural ADHD meds!

2. Magnesium L-Threonate

I’ve written about the specially-formulated magnesium for brain health that remains one of our favorite supplements to treat ADHD.

Magnesium is critical to brain health and cellular function, but all magnesium is not created equally. A newer form of magnesium, formulated especially for brain health, Magnesium L-Threonate was developed by researchers at MIT, including a Nobel Prize winner

According to this article by Dr. David Perlmutter, the research done by the developers “demonstrated actual restoration of function in aging neurons in laboratory animals. Further, it appears that this specific form of magnesium, Magtein, may in fact be the only form of magnesium that significantly increases the levels of magnesium within the brain.”

When regularly taking Magnesium L-Threonate, our son is calmer and more focused, and outbursts and impulsivity are minimized.

The kind we use is called MagMind, and we follow the supplementation directions on the bottle: two capsules in the morning and one capsule with dinner.

3. Neural Balance

Let’s first talk about GABA, or gamma aminobutyric acid, a naturally occurring neurotransmitter. Those who are GABA-deficient may experience symptoms of ADHD, as well as depression, anxiety, or insomnia.

The idea is that supplementing GABA will help to relieve these symptoms. However, GABA cannot pass the blood-brain barrier, so effects will not be long-lasting. The only GABA able to actually pass the blood-brain barrier is that created by your brain.

Enter Passionflower.

An herb called passionflower can help your brain create GABA itself. It has a notably calming effect on symptoms of ADHD, and can also be used it to ease anxiety and improve sleep. (Find the herbal sleep bomb recipe here.)

While using passionflower as a tincture for various calming purposes may help, it may not be strong enough for serious results.

Enter Neural Balance.

There is a newer supplement that contains high levels of passionflower extracts to target and improve brain health and promote calm.

Neural Balance can promote calm in a way that passionflower alone may not.

The proprietary combination of passionflower and other key ingredients is called Anandanol and it helps with:

  • Lack of focus
  • Aggression
  • Irregular sleep patterns
  • Social anxiety
  • Social withdrawal​

How does Anandanol work?

Balance between excitation and inhibition is delicately maintained in many parts of the brain. If the balance between inhibition and excitation among neurons is disturbed in favor of the excitatory glutamatergic pathways, the intensity of excitatory transmission may lead to adverse behavioral and neurological consequences.

The Passiflora blend included in Anandanol has an endocannabinoid agonist-antagonist effect (it excites and inhibits) to restore a balance between inhibitory GABAergic pathways and excitatory glutamatergic pathways, supporting natural calm and focus.

Other key components of Anandanol

  • Magnesium Chloride- quickly restores calm and helps to prevent inhibited nerve cell communication, which can lead to cell excitability.
  • CoQ10: supports celluar energy production, provides immune system support, and has antioxidant properties.
  • B6 is an essential vitamin that is necessary for over 60 processes in the body and in the production of important chemicals in the brain.

Get Neural Balance here.

4. Focus

We’ve shared about the benefits of BioRay Kids’ supplements. They are truly unique in how they support children’s bodies and health.

The BioRay Kids line addresses the toxic chemicals our children come into contact with daily by putting their signature NDF® (Natural Detox Factors) formula in each bottle. This special chlorella sticks to heavy metals, chemicals, and pesticides and carries them safely out of the body.

Their supplement Focus specifically supports the adrenal glands and the brain as well. Here are the ingredients:

NDF® (Natural Detox Factors)- supports the healthy function of kids’ organs through detoxification.

Solomon Seal- restorative to mental vitality, solomon seal is an herb often used as a tonic to nourish the brain and support the mind.

Eleuthro Root- an adaptogenic herb, eleuthero helps to ease stress and fatigue. It helps to build blood and improves the ability of the body to absorb and efficiently use oxygen, including in the brain. It improves memory and concentration and increases mental stamina.

Schizandra Berry- a major adaptogenic herb that helps with relaxation and staying alert. Schizandra berry supports the nervous system and is beneficial for concentration and memory.

Other ingredients include mushrooms, which reduce stress and strengthen the immune system, adaptogenic herbs like polygonatum and licorice root, milk thistle, which supports the liver, cilantro, which combats heavy metals, and probiotics, which promote healthy gut flora and combat pathogenic overgrowth.

5. Other supplementation considerations

In addition to supplements specifically created to help children combat symptoms of ADHD, other good supplements to consider include:

Extra Virgin Cod Liver Oil- cod liver oil contains the omega fats our brains need to function their best, in the most bioavailable form. The only kind of cod liver oil we like and recommend is extra virgin cod liver oil, found here.

Because our modern diets tend to lack good fats, extra virgin cod liver oil is a supplement most of us can benefit from (especially pregnant and nursing mothers or those planning to become pregnant, and growing babies and children).

Smidge Probiotic

Another supplement that everyone may benefit from is a good probiotic. There are many, many probiotics on the market, but many are either ineffective or contain allergenic fillers.

We really like these, which may seem like a large investment, but actually comes to much less cost per dose when compared to cheaper probiotics. You get way more bang for your buck with Smidge, both in efficacy and actual cost.

Because behavioral disorders are often linked to underlying gut health problems, a good probiotic is a must for struggling children- just remember to start at very tiny doses and slowly work up.

Please consider giving natural alternatives to ADHD meds a try before you resort to mind-altering medications.

Find a trusted integrative or functional medicine doctor to help you find the right natural treatment for your child.

These suggestions can help provide you and your child with relief and your home with more peace. Remember, it’s easier and safer to try supplements that support the body and brain rather than pharmaceuticals that alter your child’s brain.

If you found this helpful, please pin the above image or share using one of our social media links below!

By: Jaclyn · Filed Under: Blog, Children's Behavior · Tagged: add, adhd, ADHD meds, behavior, behavioral disorders, magnesium, medication, passionflower, probiotics

March 22, 2017

14 Ways to Improve Your Gut Health NOW and Heal Leaky Gut

Healing leaky gut is becoming more of a main-stream topic all the time, and here, contributor Danielle will give us 14 easy steps to begin the healing process. -Jaclyn

Though leaky gut may be denied by many mainstream doctors, science is consistently pointing to a breakdown of gut tissue as the cause of many autoimmune conditions. (source)

What is leaky gut?

The term “leaky gut” refers to an intestine that is permeable- that is, it allows food and other particles through the membrane walls. The food then has access to the blood and immune systems, where the undigested particles wreak havoc.

The body then must use its detoxification and elimination systems to cleanse the blood and immune organs like the liver, gallbladder, and skin of these particles. This overburdens and slows down the body’s detoxification and metabolism, and leads to autoimmune diseases.

What conditions may be caused by leaky gut?

Autoimmune conditions are largely believed to occur in conjunction with leaky gut.

As particles leak from the gut into the bloodstream, the food pieces are targeted by the body as foreign invaders. This may launch an immune attack against a harmless food, causing an allergic reaction. Depending on genetics, the body’s condition, and the food particle itself, this may appear as an allergy, eczema on the skin, or asthma.

In the case of eczema, the gut is allowing particles through the membrane which find their way into the bloodstream, and are then detoxed through the skin. (source) Asthma is a similar process, but an allergic reaction in the lungs as the body attempts to dislodge the invader.

Another common condition linked to leaky gut is the myriad of common gut diseases. Intestinal disorders such as IBS, Chron’s, and chronic constipation or diarrhea also signal unhealthy gut function. (source) As the gut deteriorates, digestion is slowed or stopped, nutrients are not absorbed, and inflammation becomes rampant.

Leaky gut has also been linked to behavioral issues. Dr. Natasha Campbell-McBride’s book Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D. is an excellent resource to learn more about how food effects behavior. Get it here.

When healing leaky gut, there are three angles you need to consider: removing the foods that are causing it, adding foods which can help heal it, and supplementing good bacteria, enzymes, and amino acids.

Healing leaky gut: foods to avoid

Healing Leaky Gut: 14 Ways to Improve Your Gut Health NOW | The Family That Heals Together

1. Processed foods- Void of nutrients, and often enriched with chemically-made vitamins and minerals, processed foods wreck gut health. Just eat real food. (source)

2. Overcooked fruits and vegetables- As soon as produce is picked, it begins to lose its living enzymes. By the time it reaches your supermarket, it may even have gone through radiation to “sterilize” it. This equates to very few living enzymes in your food. No enzymes? No digestion!

3. Enriched foods– Enriched foods sound good, but they are really foods that have been stripped of their natural nutrients, and enriched with synthetic vitamins and minerals. These chemically-made vitamins and minerals block the vitamin or mineral receptor for the real deal, leading to nutritional deficiencies.

4. Genetically modified foods (GMOs)– Genetically modified foods have been shown to decimate gut flora. (source) Common GMO foods include processed wheat, corn, soy and sugar. Most commercially-grown meat, eggs, and dairy comes from animals fed GMOs. Choose grass-fed, organic meats.

5. Antibiotic-filled dairy and meat products (and antibiotics!)– Factory farms typically use multiple rounds of broad spectrum antibiotics on their animals. These end up in the meat on your table and, subsequently, in your body. (source) Antibiotics kill all the bacteria in your system- the good and the bad. This can lead to leaky gut and other autoimmune conditions, such as asthma. (source)

6. Gluten– Gluten is implicated with numerous gut diseases, such as IBS, Chron’s, and Celiac’s disease. A protein produced by gluten called zonulin is likely to blame, but gluten is also naturally inflammatory. It also causes a condition where gut bacteria are harmed, called gut dysbiosis. (source)

7. Processed sugar– Most sugar in processed foods is derived from GMOs, and white, processed sugar has been shown to damage gut health. (source) Cut out all white and processed sugars, and use natural sweeteners like honey, molasses or maple syrup instead.

What is the best diet for leaky gut syndrome?

While we all have individual needs, below are some foods that are universally beneficial for healing leaky gut.

8. Bone broth– Bone broth, with its immune-boosting peptides, collagen, and glutamine, (source) has been shown to improve gut health. Amino acids produced in bone broth help heal the gut, and as well as numerous minerals, which are easily absorbed by the body. Buy it here.

9. Fermented foods– Fermentation produces healthy bacteria in foods like kefir, kimchi, sauerkraut, and miso. Fermented foods can replenish bacteria damaged by antibiotics and processed foods. Learn how to make a delicious and easy sauerkraut here.

10. Foods that manage yeast growth- coconut oil and garlic are anti-fungal and can help heal a yeast overgrowth in the gut. Symptoms of yeast overgrowth include sugar cravings, toe and fingernail fungus, mood swings, dandruff, and autoimmune conditions.

11. Raw, organic fruits and vegetables– Adding more raw produce to your diet will introduce more natural, living enzymes to aid digestion.

If you’re serious about healing leaky gut, look into the GAPS diet. This step-by-step healing diet focuses on whole foods including bone broth and fermented foods.

Jaclyn’s book, Nourishing Holiday, also has recipes which are grain-free and and gut-healing and you can get it for a limited time as part of the Ultimate Gut Health Bundle– a collection of books, courses, and other resources designed to help you learn how to heal your gut- worth more than $695- for just $47.

Healing leaky gut: supplementation

Eating gut-healing foods will start the process, but supplementation may be necessary for those with seriously damaged guts. Try the below supplements to bring health back to your gut.

12. Probiotics– Recent studies have shown that your gut biome- viruses, bacteria, fungus, mycobacteria and more- determines how healthy you are. When good bacteria are diminished, bad bacteria and other microorganisms can take over. Eating fermented foods can introduce more good bacteria into your system, but a probiotic supplement can deliver a higher dose. I recommended these probiotics.

13. Enzymes– Enzymes assist with the digestion of food, and studies have shown them to be essential to our gut health. (source) With modern diets lacking living foods, we simply do not get enough enzymes. Supplementing enzymes may help to restore gut health more quickly. I recommend these enzymes or these enzymes.

14. Amino acids– Amino acids are proteins that are essential to all your body’s functions and they help to heal intestinal permeability. They are found abundantly in broth and, as a supplement, collagen. I specifically like this collagen because of its high-quality grass-fed sourcing.

Healing leaky gut is a process

Your gut did not become damaged overnight, and it will take time to repair it. By eating whole foods, kicking the junk food, and using key supplements, you can get on track to better gut health in no time.

Leaky gut is a condition which affects up to 80% of Americans. If you suffer from any autoimmune or digestive issues, you surely have a gut in need of repair.

Share this post for friends who need tips on healing leaky gut using one of our links below.

Healing Leaky Gut: 14 Ways to Improve Your Gut Health NOW | The Family That Heals Together

 

By: Danielle · Filed Under: Blog · Tagged: bone broth, gaps diet, gut health, healing leaky gut, probiotics

January 3, 2017

8 Mistakes You’re Making on the GAPS Intro Diet

8 Mistakes You're Making on the GAPS Intro Diet | The Family That Heals Together

You’ve decided to take the plunge and do the ultimate gut-healing diet: the GAPS intro diet. You’ve done your research and all the prep and you’re ready to go. But there are a few errors folks make on the GAPS intro diet. Read below so you don’t fall prey to these common mistakes.

First: what is the GAPS intro diet?

If you’re not familiar with the GAPS intro diet, I’ll give you a quick rundown.

GAPS intro is a temporary, intensive healing diet that can heal everything from food allergies, to autoimmune conditions, to autism, ADHD, and related behavioral disorders. “GAPS” stands for gut and psychology syndrome and was created by Dr. Natasha Campbell-McBride as a means of healing psychological and developmental disorders.

GAPS intro eliminates grains, starches, and sugars, and involves six stages, beginning with soups made with slow-cooked meats and veggies, as well as fermented veggies and dairy, then working up to eventually adding in fresh vegetables and fruits.

Our family is currently doing the GAPS intro diet for the third time (I think it’s great to do it once a year!), and we have healed our son’s behavioral disorders, plus a number of food sensitivities for us all. It’s truly been life-changing for our family, but we’ve made a lot of mistakes along the way. Learn from my mistakes so you don’t make them!

Get the book here.

Eight mistakes you’re making on the GAPS intro diet

Avoid these mistakes to improve healing and make better progress on GAPS intro!

1. You’re eating bone broth.

Yep, you heard that right. You’re not supposed to eat bone broth on the GAPS intro diet, at least not until later stages and much healing has been done.

Wait- what? Isn’t broth the main food to eat on GAPS intro? Nope, it turns out, you should be eating meat stock, not bone broth. Long-cooked bone broth releases free glutamates and is tougher on the gut, while shorter cooked meat stock is gentler and more healing to the gut.

To make meat stock, use meaty, bone-in cuts of meat like whole chickens (read how to make a poached chicken for meat stock here), chicken thighs, drumsticks, and wings, whole wild-caught fish, and steaks or roasts. The key to meat stock is that you are cooking meat along with the bones, which will include the cartilage and yield a nicely-gelling stock.

Place your meat in a large stock pot and fill with water. You can add salt if you’d like. Bring to a boil on the stovetop, then turn down to a simmer for another two or three hours, until meat is tender. You can then use the cooked meat and stock in another pot to create a soup by adding veggies.

I typically remove the stock and some meat, leaving some meaty, cartilage-y bones behind, then add more water and make another round of stock to stretch it further. Once you’ve picked the bones clean, you can freeze them for use later on in the diet, or toss them.

2. You’re skipping a therapeutic probiotic.

While homemade fermented foods like sauerkraut are a staple in the GAPS intro diet, it’s imperative that you also use a high-quality, therapeutic probiotic. You simply cannot get enough strains of probiotics in a concentrated enough amount to make the same impact with food as you can with a good probiotic.

Need help choosing a good probiotic? Learn how to choose a good probiotic here.

I’ve tried a number of probiotics. Seriously, a lot of different ones. There is one brand I trust above all others to really make an impact on our gut health, which is Smidge. In the past, our family has used a gentle probiotic from Smidge, called Sensitive Probiotic Powder. It’s an excellent choice, particularly for very sensitive individuals. It’s highly concentrated, so it’s very effective, but is completely allergen-free and uses gentler strains for gentle gut improvement.

During our first time doing intro, I used a popular probiotic suggested for the GAPS diet, but since it was in capsule form, it was hard to get our little ones to take it, plus we went through it very quickly. I kept having to order more, which ended up being very costly in the long run. Smidge’s probiotics are a little pricey up front, but they last our family all through intro, plus months beyond. They are actually the cheapest probiotics I’ve found per dose for our family, as well as the most effective, so they’re worth their weight in gold, if you ask me.

Get Smidge here.

3. You’re not consuming enough meat stock.

I always tell myself we’re going to drink our meat stock all day, every day on the GAPS intro diet, yet it never seems to go that way. The kids get sick of it and start complaining. We run out. It’s just hard to drink enough stock.

But you’ve got to if you want to get all you were meant to get out of GAPS. I aim for soup at least three times a day at meals, which means we’re all getting around a cup of stock in, as well as a cup of plain stock before and between meals for 3-4 more cups a day.

I’ve found that if I use plenty of real salt, it tastes better and the kids are more likely to drink it, and once we introduce ghee, that helps with flavor sometimes too.

My best trick for getting the kids to drink stock, though, is stainless steel straws. They just prefer sipping through the straws rather than chugging straight from the mug. I generally put it in stainless steel cups as well, which seems to help too.

4. You’re moving too quickly.

Slow and steady is the name of the game; let’s not forget the story of the tortoise and the hare.

I know it’s so hard to be patient when you’re so restricted, but if you can dig in and find the strength to go nice and slow, you will experience so much more healing than if you move too quickly.

Particularly, stages one and two are incredibly healing for the gut. Spending a good week or more on these two stages can heal and seal the gut, allowing you to heal food allergies in short order.

I find that once we add juicing (which is highly detoxifying), fresh veggies, and nut-based foods, we start moving rather quickly and want more and more tasty foods, which is fine, and the ultimate goal… but staying satisfied with the super healing soups as long as you can manage will prove more beneficial in the long run.

8 Mistakes You're Making on the GAPS Intro Diet | The Family That Heals Together

5. You’re eating too much honey.

That one time, when we did GAPS intro the first time and I gorged on honey and made myself super sick? That wasn’t fun. At all.

It’s so hard when you’re having terrible die off (bacteria, yeast, and parasites begin to die off as you starve them and heal your gut- it’s a painful, but very beneficial process). You crave all the foods that will feed harmful pathogens. They don’t want to die and they cause you to crave the foods they need to survive.

This can lead to eating way too much honey or other foods that are technically allowed on the GAPS intro diet, but should only be consumed in small amounts. While it’s very helpful to have a little raw honey in tea or gummies here and there to stabilize the blood sugar, that’s all it should be used for and should not be eaten by the spoonful. I’m saying that for a friend. I’ve never done that.

6. You’re not supporting detox.

When die off happens, it does not feel good. There’s no way around it. It may result in headaches, tummy aches, skin rashes, and even puking.

It’s necessary to get the toxins out of your body to heal, though.

If you’re not supporting your detox pathways, you will feel worse, and those toxins will just re-circulate in your body, rather than leaving.

There are a few primary ways your body detoxes: through the skin, the sinuses, kidneys/bladder, and the bowels. You must do what you can to help these systems along. Here’s how:

  • Skin- take detox baths, with water as hot as you can stand, adding epsom salts, bentonite clay, apple cider vinegar, or baking soda. I typically use 2 cups of epsom salts per bath, or one cup along with another cup of one of the other ingredients.
  • Sinuses- try not to swallow the mucus that builds up in the sinuses, and, instead, do your best to blow it out. A neti pot can be helpful, as well as saline nasal sprays to loosen mucus. Additionally, I’m finding that using herbs like astragalus, echinacea, and ginger root are helping to clear my sinuses.
    For sinus issues that threaten to become an infection, try these remedies to stop it in its tracks.
  • Urination- Drink plenty of filtered, room temperature water. You may add a squeeze of fresh lemon juice to further support detoxification. Drinking your stock in between meals will also help keep the toxins moving through the kidneys and bladder.
  • Bowels- you must use the bathroom, preferably once or more per day. There is no way around it, if you’re not pooping, your bowels become filled with toxins, which then re-enter the bloodstream. Support bowel function using the suggestions in the following section.

7. You’re not pooping.

You will not get the healing you deserve if you’re not pooping. Your body cannot appropriately deal with toxins if they’re not being moved out through your bowels. In order to keep your bowels moving:

  • eat plenty of fat via coconut oil, lard and other animal fats, creme fraiche (aka sour cream), avocados, and other GAPS intro-allowed fats
  • ease up on high-protein dairy like kefir and yogurt in the case of constipation
  • eat coconut candies
  • consider enemas
  • try magnesium
  • take a good probiotic

8. You go too low carb.

GAPS is, by default, low carb. When you remove grains, starches, and sugars, you will be lowing your carb intake.

However, you may feel worse than you have to by going too low carb. Going too low carb can also cause adrenal fatigue, which is not desirable.

To avoid going too low carb, I make a soup every day with carrots and butternut squash, two of the highest carb veggies allowed on the GAPS intro diet. Peas, rutabegas, and turnips are also good options.

While ketosis (a function your body enters when it begins burning fat instead of carbs for energy) can be therapeutic, especially for those suffering from seizures and other neurological disorders, and can help with weight loss, it may cause more damage than good long-term, so be mindful of how you feel and adjust your carb intake accordingly.

Being too low carb is especially harmful for breastfeeding and pregnant mamas, because it restricts nutrients for baby, and encourages detoxification.

Have you made these mistakes on the GAPS intro diet? Have no fear! It’s not too late to adjust and receive ultimate healing.

8 Mistakes You're Making on the GAPS Intro Diet | The Family That Heals Together

Be sure to share using one of our links so friends don’t make the same mistakes on the GAPS intro diet!

By: Jaclyn · Filed Under: Blog, Gaps Diet · Tagged: gaps, gaps intro diet, grain-free, gut health, low carb, probiotics

January 1, 2017

GAPS Intro Series: How to make Sauerkraut in a Crock {that tastes WAY better than store-bought!}

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

Sauerkraut is an integral part of the GAPS intro diet– there’s no way around it. From the early stages of drinking a small amount of sauerkraut juice with each meal, to later on in intro and beyond, when you can eat as much sauerkraut as you can tolerate, it is a staple food that one you should learn to like. Homemade sauerkraut tastes so much better than store-bought, is healthier and fresher, and will save you lots of money! It is worth investing in some kitchen tools and learning to make this traditional food!

Sauerkraut:

  • is full of probiotics created through the process of lactofermentation
  • is a good source of enzymes, which aid in digestion
  • is yet another way to get in some green veggies
  • contains choline, which promotes healthy nervous system function

Funny enough, ever since I started making this delicious traditional food, my boys will not touch store-bought sauerkraut. They taste weak, bland, or (some of them) even downright foul! But, my boys happily devour my homemade garlic dill sauerkraut straight outta the jar, spoonful by heaping spoonful! In fact, I can’t keep up with their consumption, so I did buy some high-quality, raw sauerkraut from the store. It was a no-go. Even I can barely stand the taste. It just goes to show that if you’ve tried sauerkraut and haven’t enjoyed it, try this recipe and it will change your mind!

I have found unequivocally that I prefer to use a fermenting crock over any other method of fermenting vegetables.  A crock allows air to escape as the fermentation process creates gases that need expelling, but does not allow air into the crock, which will cause spoilage of the vegetables. With a one-time investment in a beautiful crock, you will be able to make sauerkraut for years to come- and even pass on your crock to generations to come as a family heirloom. I love the idea of teaching my kids to make this super food and someday passing my crocks on to them! Look for a crock like this one.

If you don’t have a crock, you can still make sauerkraut! While I’ve found that a crock is my favorite way to make it, you can start out with a basic canning jar. Make sure the lid is sealed tight and place in the refrigerator after about 3 days. Because a canning jar has no way of letting the gasses created by fermentation escape, you cannot let it ferment for very long or you will risk the jar exploding. Adjust your ingredient measurements to the size of jar/s you have available. You will know the kraut needs to go in the fridge when the lid begins bulging a bit- but do not let it go too long!

Another option is to use a special lid created to be used on canning jars, which lets the air out without letting any air into the ferment. This is an example of what to look for.

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

Bonus- this kraut is chalk full of garlic, which is a potent anti microbial, so it helps to kill off some of the nasties you’re already tackling by doing GAPS!

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!

 

Sauerkraut is one of the most important aspects of the GAPS diet! Here, I'll show you how to make the healthiest, best-tasting sauerkraut you can eat!
Print Recipe

Garlic Dill Sauerkraut

So much better than store-bought, this sauerkraut is tasty and super nourishing!
Prep Time30 minutes mins
Total Time30 minutes mins
Servings: 1 gallon
Author: Jaclyn

Ingredients

  • 3 heads - Cabbage - organic is best
  • 1 bulb - Garlic - about 6 cloves
  • 1/4 cup - Real Salt - approximate measurement
  • 1/4 cup - Dried Dill - approximate measurement

Instructions

  • Begin by peeling off any discolored cabbage leaves and discarding. Cut away any additional blemishes
  • Chop the cabbage into large pieces and remove the core.
  • Using a very sharp knife, begin slicing the cabbage into the thinnest slices you can manage.
  • After you have about 1/4 head of cabbage sliced, put it into the crock and top with a smashed/pressed clove of garlic and 1 tsp ea real salt and dill.
  • Using a kraut pounder, a blender tamper tool, or your fist, smash the sliced cabbage in the crock until it's wilted and juicy.
  • Repeat previous steps until all three heads of cabbage have been sliced and pounded and the crock is full, layering each batch of sliced cabbage, garlic and spices over the last. The cabbage should have produced enough juice to completely cover it.
  • Place weights over the cabbage to submerge it completely under the juice.
  • If crock has a water reservoir around the top, fill it with filtered water, then place the lid on it.
  • Allow to sit out at room temperature for a minimum of 2 weeks.

By: Jaclyn · Filed Under: Gaps Diet, Recipes · Tagged: cultured food, gaps, gaps diet, gaps intro, paleo, probiotics, sauerkraut, vegan, vegetarian

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