Final Results and Stumbling Blocks of GAPS Diet for Mom and Daughter

My family started the GAPS Diet about 17 months ago to address a variety of health concerns.  My daughter and I are now transitioning off the GAPS Diet, but my husband needs to stay on it for a while longer.

Final results of the GAPS diet
Great changes 

• Goodbye joint pain - I started the GAPS diet primarily to address joint pain problems.  My left shoulder was hurting for nearly a year, making it hard to pick up the baby or even push the kids on the swings.  The GAPS diet has totally cured my joint pain, and I am so happy to be able to go about my life without chronic pain.
• Improved immune system - My daughter's immune system has improved dramatically while on GAPS.  Previously, she would catch every cold and flu and would be miserably sick with a high fever for 3-4 days even with a cold.  Now, she gets sick less often and, when she does get sick, her symptoms are much less severe. 
• Better sleep - My daughter was 3 and 1/2 years old when we started the GAPS diet.  For several months prior, she was phasing out her regular afternoon nap, and would only nap perhaps one or two days a week.  After just a few weeks on GAPS, I noticed that she seemed to be napping much more regularly. This pattern has persisted, as even now she rarely misses an afternoon nap (and she is almost 5 years old).  Additionally, before GAPS my daughter used to wake up whimpering or crying most nights, and sometimes several times a night.  She started sleeping much more soundly once we started GAPS, and she rarely makes a peep at night.
• Less canker sores - The frequency of my canker sores has greatly diminished during the GAPS diet.  Additionally, the sores I do get are not as severe as they once were.
• My sweating problem - Early on in my adult life, I noticed that I sweat way more than most people.  I was never overly concerned about my sweating while I was still using the typical antiperspirants, but once I started using "natural" alternatives I basically had to give up wearing cotton shirts as I was embarrassed to have large sweat rings under my arms. It never occurred to me that my sweating problem was something that could be cured; I figured it was just part of me.  But I have been absolutely amazed to see that the GAPS diet has remedied the problem! 
• Clearer skin - Although I've never had much of a problem with acne, I've noticed that on the GAPS diet, I seem to have absolutely NO pimples on my face whatsoever.
• Improved growth - My daughter has always been very small for her age, beginning with a placenta problem I had while pregnant with her.  Her weight and height gains have greatly improved while on GAPS.

Stumbling Blocks and Remaining Issues

• Poor energy - My biggest stumbling block on the GAPS diet has been maintaining good energy levels.  I felt absolutely wonderful the first few months, but then started having spells of extreme lethargy and fatigue.  This seems to be related to how many carbs I consume, and I've had to try very hard to make sure to eat more carbs while on GAPS. 
• Return of adrenal fatigue - I had adrenal fatigue when I started GAPS and was happy to note that it improved greatly in the first few months.  However, in the last few months my adrenal fatigue symptoms have made a comeback.  I think this is also related to consuming too few carbs.
• Heartburn - I have struggled with heartburn for years.  I had hoped that GAPS would resolve this, but I am still having heartburn fairly frequently.  It does seem to be getting better over time, at least. Fermented foods and apple cider vinegar definitely help, although they are a temporary solution rather than a real cure. I plan to try bitters once I stop nursing my youngest.
• Probiotic woes - During our time on GAPS, I learned that taking probiotic capsules causes chronic constipation for both my daughter and myself, no matter how slowly we increase the dosage.  (This has not been the case for my husband.)  It works better for me and my daughter to consume more fermented foods rather than taking probiotic caps.  

Was it worth it?
The GAPS diet is very restrictive, and especially challenging in social situations.  But, being on the GAPS diet gave me the opportunity to expand my cooking repertoire to include delicious, grain-free foods and has been a great way to learn how to incorporate more vegetables into our diets.  It has also been a great experience for learning to listen to my body and pay more attention to the cues and signals it gives me.  Overall, the GAPS diet has been well worth the time and effort!

Have you tried a healing diet such as GAPS?  What were the results?

February 2012 UPDATE: we are about 95% back on GAPS for now after seeing a negative impact on my daughter's behavior and a recurrence of some minor joint pain for me. 

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Cranberry Orange Muffins (GAPS-legal : grain-free : gluten-free : primal : paleo)

Cranberries and orange pair wonderfully together.  They make a nice change from the usual sweet muffins, as the cranberries give a nice tart twist.  I hope you enjoy these muffins as much as my family does!

Cranberry Orange Muffins
Makes 12 muffins

• 1/2 cup butter or coconut oil
• 1/2 cup honey
• 3/4 tsp celtic sea salt 
• 6 eggs, preferably pasture-raised
• 1.5 tsp vanilla extract
• 1/2 tsp orange extract
• zest from half of an organic orange
• 3/4 cup coconut flour
• 1 cup frozen cranberries (don't add extra or the muffins will be too tart)
• Optional equipment: immersion blender* and 3-Tb scoop

1. Melt butter or coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly.
2. Meanwhile, combine the eggs, salt, vanilla extract, and orange extract in a large bowl.  If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
3. Add the honey to the butter (or coconut oil) and stir slightly.  Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
4. Measure out the coconut flour.  Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender. 
5. Pour the coconut flour and orange zest into the bowl with the wet ingredients.  Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps.  (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
6. Fold in the cranberries with a spoon or spatula.
7. Line a muffin tin with paper cups.  Scoop the muffin batter into the paper cups.  I like to use a 3-Tb scoop for this, but you could just use a large spoon.
8. Bake muffins in 325 degree oven for about 40-50 minutes, until muffins are set and a toothpick inserted in the middle comes out clean.  If you are in a time-crunch, you could bake them at 350 degrees initially, but you'll need to reduce the heat after a bit so they won't burn before being set in the middle.
9. Remove from oven and cool.  

Delicious with a pat of butter and a big glass of raw milk or milk kefir!

*Time-saving tip: If you use an immersion blender to combine the ingredients, you can skip the step of sifting the coconut flour.  This also gives you less dirty dishes!

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Troubleshooting Energy Problems While On GAPS Diet

The first few months I was on the GAPS diet, I felt like I was on cloud-nine.  I felt amazing, and was so happy to be free from the joint pain that had plagued me for nearly a year.  After about 5 months on the diet, I started to notice some energy problems.  Specifically, I started having spells of extreme lethargy and fatigue.  Like, "I need to go lay on the floor for awhile" and "I can't keep my eyes open".  After a bit of experimenting, I figured out that this problem was caused by eating too few carbohydrates.

Is the GAPS Diet Low-Carb?
The GAPS diet is not necessarily a low-carb diet.  Fruits, veggies, lentils, white beans, and honey are all allowed on the diet.  But, I've tended to shy away from things like lentils and white beans while on  GAPS because they can cause digestive upset for some of the other members of my family.  I also tend to not each much fruit, as I don't really crave sweet things like I used to years ago.  So for me, the GAPS diet can easily be very low carb.

Who Needs Carbs?
Other popular low-carb diets, such as Primal and Atkins, are quick to point out that people do not need carbs, since the body can manufacture them from other energy sources.  However, it became clear to me that I do need plenty of carbs to have normal energy levels.

My daughter and husband, who are also on the GAPS diet, have not had the same energy complaints.  It seems that perhaps being a woman, or specifically being a breastfeeding mother, can cause me to need more carbs.  Or who knows, maybe it has to do with the foods my ancestors ate for thousands of years.  Whatever the cause, it is clear that I can't follow a low-carb diet without having energy problems.  I do know that there are plenty of other people, women specifically, who have complained of energy problems on GAPS.

Carbs and Adrenal Fatigue
Recently I've noticed that some of my old adrenal fatigue symptoms have been coming back: balding lower legs, vertical lines on the inside of my fingertips, and cold hands.  As I've been researching the cause, I've learned that eating a low-carb diet can tax the adrenal glands!  When the diet is low-carb, the adrenals have to keep sending out hormones to signal the liver to release glucose.  I'm thinking that the return of my adrenal problems signals that I still haven't been eating enough carbs while on GAPS to properly nourish my body.

Steady Energy
To keep the energy levels more steady throughout the day, I'm eating more carbs. I include at least one of the following with each meal:

• Milk kefir or plain yogurt
• Winter squash, such as butternut or spaghetti: These seem to be fairly high in carbs compared to other veggies.
• Lentils
• White navy beans

Energy Boosts
To deal with any spells of extreme lethargy or fatigue, I find that eating one the the following helps.These give a quick energy boost and chase that lethargic feeling away.

• Fruit: I generally eat at least 3-4 pieces each day while on GAPS. Apples, pears, bananas, oranges, cherries, and blueberries all seem to work well for a quick energy boost.
• Macaroons: I keep a stash of frozen macaroons in the freezer.  If I get that awful lethargic feeling, I'll go eat one right away.  
• A small spoonful of honey

Have you had any energy problems while on GAPS or a low-carb diet?  What has helped?

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Grain-free Cinnamon Raisin Bread (GAPS-legal, primal, gluten-free)

While looking for a little variety in our breakfast options, I was reminiscing about the sprouted cinnamon raisin bread we enjoyed prior to the GAPS Diet.  So I developed this recipe for grain-free cinnamon raisin bread, and it is wonderful!  This is my daughter's new favorite breakfast, and I love that it is less sweet than the muffins I typically make.

My favorite way to serve this is to toast it and spread it with softened butter.  If you want to make toast, use a toaster oven and try to keep the bread from being directly over the heating element.  I'm not sure whether this bread would stand up to a regular toaster, as it is fairly soft and the coconut flour can burn easily.

Cinnamon Raisin Bread

• 1/2 cup (1 stick) butter
• 1/4 cup honey
• 5 eggs, preferably from pastured hens
• 1/4 tsp finely ground celtic sea salt
• 1/4 tsp baking soda
• 1 tsp vanilla
• 1/2 tsp ground cinnamon
• pinch nutmeg
• 1/3 cup coconut flour (this should be sifted if you are not using an immersion blender)
  
• 1/4 cup almond flour, preferably from crispy nuts
• 1/2 cup raisins

1. Melt the butter in a small saucepan over low heat.  Turn off heat, add the honey, and give a little stir.
2. In a medium bowl, combine the eggs, salt, baking soda, vanilla, cinnamon, and nutmeg.  Blend well using an immersion blender or hand mixer.
3. Add the butter and honey, and blend well.
4. Add the coconut flour and almond flour.  Blend well with an immersion blender or hand mixer.
5. Fold in the raisins with a spoon or spatula.
6. Butter two small loaf pans, or line them with parchment paper.  I used loaf pans that were 7.5X3.75X2.25 inch.  Although the batter would all fit into a larger loaf pan, it will cook better as two smaller loaves so that the coconut flour will not be overcooked before the middle is set.
7. Pour the batter into the loaf pans.
8. Bake the loaves at 325 degrees F for about 25-35 minutes, until the middle of each loaf is set and the top has started to turn a nice golden brown color.  I like to cook this bread for a few minutes past when the middle is set so that the bread will be nice and dry for toasting.
9. Remove from the oven and cool completely before removing from the loaf pans.
10. Store in the fridge or freezer.  I like to use a good bread knife to cut each loaf into many slices.  I then place a small square of parchment paper between each slice, wrap it all in plastic wrap, and store it in the freezer.  The parchment paper ensures that I can easily pull out just one slice at a time.  This bread freezes very well, and makes great toast!

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Grain-free Christmas Cookie and Treat Round-up (gluten-free, paleo/primal, GAPS)

As Christmas approaches, I think about cookies and sweet treats. We seldom eat desserts, so we are rather excited when the holidays arrive. Here is a list of some grain-free, GAPS-friendly cookies and treats for the holidays. Some of these recipes are from my blog and some are from other sources.

• Chewy cinnamon almond cookies:These cookies are wonderfully chewy and moist, with just the right amount of cinnamon.
• Coconut macaroons or lime coconut macaroons: Macaroons make a wonderful Christmas treat.
• Homemade coconut chocolate candies: My family really enjoyed this candy recipe from the Nourishing Gourmet.  We even made some without the chocolate, and they were tasty too.
• Peanut butter coconut bars: If you haven't tried these peanut butter coconut bars yet, you are in for a real treat!  They are kinda like a coconut peanut butter fudge.
• Coconut date linzer cookie: These cookies from the Real Food Forager look scrumptious!
• Roll-out cookie dough: I'm planning to try these cookies to make some beautiful Christmas cookies with cookie cutters.  I may add some spices to make gingerbread men!
• Warm vanilla milk: My family has been enjoying this alternative to hot cocoa this winter.
• Pumpkin spice bread: This bread is so moist and delicious!
• Chocolate shortbread cookies: These cookies from Wringing Out My Sponge look amazing!
• Pumpkin pie clafoutis: This recipe is a wonderful stand-in for the traditional pumpkin pie!
• Banana coconut baked custard: This recipe would make a wonderful dessert after your holiday meal.

Nourishing Tip: Freeze the cookies and treats you make!  This will prevent you from feeling like you've got to eat so many before they go bad.  And then you can enjoy the fruits of your labors for several months to come.

I'll be taking a short holiday blogging break.  Happy holidays to you all, and see you in 2012!

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday, Monday Mania and Fight Back Friday!

Bacon-wrapped Salmon Cakes Revisited (GAPS-legal, nut-free, gluten-free, grain-free)

Some of you may recall that I posted a recipe for bacon-wrapped salmon cakes almost a year ago. I admit to being a person who has a hard time following recipes without adding a few tweaks. Sometimes this is a good thing, and sometimes not so much. But, the latest version of these salmon cakes is definitely a winner and is my new standard for this recipe.

This is a great recipe for those out there who aren't fond of fish. Tartar sauce and bacon make everything better! Both kids and both adults in our house love this recipe.  This recipe would also make a great appetizer at your holiday party!

Bacon-wrapped Salmon Cakes with Tartar Sauce
Serves 6
Salmon Cakes

• 3 - 7.5 oz cans of wild-caught Alaskan salmon, drained
• 2 Tb butter
• 1/3 of a white onion, chopped
• 1/2 red bell pepper, chopped
• 1 medium clove garlic, minced
• 2 whole eggs
• 1/2 Tb coconut flour
• 1.5 tsp dijon mustard
• 3/4 tsp Old Bay seasoning
• 2 tsp dried parsley
• 1/2 tsp dried dill
• 2 tsp dill pickle juice or lemon juice
• 1/4 tsp Celtic sea salt
• freshly ground pepper, to taste
• 8 oz nitrate free bacon
• Tartar Sauce (recipe follows)
• Equipment required: food processor (or you could try mashing everything together)

1. In a small skillet, saute the onion and red bell pepper in butter until soft and translucent.  
2. Add garlic and saute for 30 seconds, until fragrant.  Remove from heat and allow to cool.
3. Put eggs, coconut flour, dijon, Old Bay, parsley, dill, lemon/pickle juice, salt, and pepper in food processor.  Pulse to combine.
4. Add the onion/red pepper mixture to the food processor and pulse until well mixed and chopped. 
5. Add canned salmon and give a few pulses (if you pulse too much, the consistency will get very smooth instead of slightly chunky).  Stir if necessary to ensure that the mixture is well-combined. 
6. Cut bacon in half (so the slices are half as long). Scoop 3 Tb salmon mixture onto each slice of bacon, and wrap tightly.  Place into glass baking dish (you will need either two 8X8 square baking dish, or one 9X13 dish).  
7. Refrigerate for at least one hour, or preferably several hours (overnight would be fine as well).
8. Bake in 325 degree oven for about 40-50 minutes, turning once to allow bacon to crisp on top and bottom.  Remove from oven and allow to cool slightly.  
9. Serve with tartar sauce.  A bed of fresh greens dressed with lemon juice, olive oil, salt and pepper makes a great accompaniment.

Tartar Sauce

• 1/2 c. homemade mayo
• 1/4 c. sour cream
• 2 dill pickles, chopped
• 1/2 tsp dried dill
• 2 tsp dill pickle juice or lemon juice
• 1/4 tsp Celtic sea salt
• freshly ground pepper

1. Combine all ingredients.  Stir, and refrigerate until ready to use.

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Frugal Days, Sustainable Ways!

Warm Vanilla Milk (GAPS-friendly, no refined sweeteners)

Even though cocoa is allowed occasionally on the Full GAPS Diet, I try to really limit it on our house.  With our recent snowy weather, I've wanted something warm-and-cozy to drink as a nice treat.  Vanilla milk is a delicious alternative to hot cocoa.

Our family has progressed far enough on GAPS to tolerate raw milk with no problems, and I like to keep the temperature of the milk low enough to keep the milk "raw".  If you can't drink raw milk, try this recipe with coconut milk or raw cream instead.

Warm Vanilla Milk

• 2 cups raw milk OR 1 cup raw cream* plus 1 cup water OR 1 cup full-fat coconut milk plus 1 cup water**
• 3 Tb raw honey
• 3/4 tsp organic vanilla extract
• dash celtic sea salt
• optional: pinch ground cinnamon

1. Combine all ingredients in a medium saucepan. 
2. Heat gently over medium-low heat and whisk to fully incorporate the honey.  NOTE: If you want to keep your milk "raw", make sure you don't heat it past 110 degrees F.  I find a digital probe thermometer to be crucial for keeping the milk from getting too hot, as I can set the thermometer to alert me when 110 degrees is reached. This also ensures that the milk is the perfect temperature for kids to drink without having to blow on it or burn their tongues.  If you are using coconut milk or aren't concerned about keeping the milk raw, then go ahead and heat until nice and toasty hot.
3. Serve immediately.  If you find that the warm milk coos too quickly for slow drinkers, try serving it in a thermos.

*Raw cream may be easier to digest for people with lactose problems as it has hardly any lactose at all.
**You may want to add a touch more vanilla if you use coconut milk instead of dairy.

This post is part of Fight Back Friday, Pennywise Platter, Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Pork Carnitas (GAPS-legal, grain-free, gluten-free)

Carnitas translates to mean "little meats".  These pork carnitas cook all day in the slow cooker.  This recipe is subtly spiced, and the flavor of the pork shines through.  These carnitas are wonderful when served in grain-free tortillas and garnished with sour cream, salsa, and avocado.

The latest issue of Wise Traditions had a very interesting article showing the results of live blood cell analysis on people who ate pork prepared in various ways. Based on this article, I chose to make the pork healthier by using a traditional method: marinating in lime juice. The results are tender and flavorful, but not overly tangy.

Pork Carnitas
Serves 6

• 6 bone-in pork chops (or use a roast that has been cut into several pieces)
• 4 medium limes, halved
• Celtic sea salt
• 5 cloves garlic, sliced
• 1/4 tsp ground cumin
• 1 bay leaf
• 1/2 tsp chili powder
• 3-5 Tb leftover bacon grease, or more! (no brown bits)
• Garnish: sour cream, avocado, and salsa
• Optional: grain-free tortillas

1. Place the pork into a large glass dish and season with salt. (I would not use anything other than clear glass since the lime juice will be very acidic; I would especially not use a metal dish.) Use a reamer to juice two limes over the top of the pork chops.  Flip the pork chops over and juice the remaining two limes over the top.  Use a spoon if necessary to ensure the lime juice is distributed evenly over the meat. Cover and refrigerate overnight. 
2. In the morning, place the meat and any juices into a slow cooker (or use an oven-safe pot).  Sprinkle the sliced garlic and spices on top.  Add the bacon grease in a few plops (use more if your meat was very lean or less if your meat is fatty). Traditional carnitas are cooked in lots of lard, so don't be shy with the bacon grease!
3. Cook on Low for 8-10 hours (or in the oven at 225 degrees).  
4. 30-60 minutes before dinner, pull the meat out onto a cutting board.  Shred with a fork, and discard the bones.  Put the meat back into the pot, stir around a bit, and check the saltiness.  Add more salt as needed, 
5. Turn the heat to Warm (or put back into the oven and just turn the oven off) for 30-60 minutes.  Do not skip this step, as it will allow the meat to become very tender and flavorful. 
6. The carnitas can be served over a green salad, in lettuce wraps, or in grain-free tortillas.  Garnish with sour cream, avocado, and salsa. Enjoy!

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Frugal Days, Sustainable Ways!

Homemade Christmas Presents

Homemade presents are a wonderful way to celebrate the winter and Christmas holidays.  They are also a great way to be frugal. 

Gifts for Everyone
These ideas are sure to please.

• tallow container candles
• hard lotion bars
• whipped body butter

Gifts for Grandparents
Gifts for grandparents can be especially easy.

• photo albums featuring the grandchildren
• handprint or footprint ornaments
• letters, stories, or pictures made by the kids

Gifts For the Real Foodie
All of these recipes store well, which makes them great for gift-giving. They are all grain-free.

• chewy cinnamon almond cookies
• coconut macaroons or lime macaroons
• apple snap granola
• apple raisin snack bars
• coconut and fruit granola
• sauerkraut
• beet kvass
• crispy nuts

What are your favorite homemade gifts?

This post is part of Fight Back Friday, Pennywise Platter, Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Tallow Container Candles

Tallow, which is rendered beef fat, was traditionally used to make candles hundreds of years ago.  The last time I rendered some tallow, I found that making tallow candles is very easy! We've been enjoying the soothing light created by these tallow candles in the evenings.  And I have not noticed any beefy smell from these candles. They would also make a wonderful Christmas present!

Tallow Container Candles
Equipment and ingredients needed:

• hot glue gun and glue sticks
• small mason jars (or other glass containers of your choice)
• cotton wick material
• pure tallow
• spoons and clothespins (for centering the wicks in the jars)

1. Plug in your glue gun so it can start warming up.  I like to place it over a paper towel to catch any little drips.
2. Cut wicks to the appropriate size for your containers.  Make sure you leave a bit extra to be glued onto the bottom of the jar, as well as for holding the wick in the center of the jars.  It worked well for me to make the wicks about 2 inches longer than the height of my jars.
3. Use hot glue to glue the wicks to the middle of the bottom of the jars.
4. Use a spoon and clothespin to stand the wick upright in the jar.  Try your best to get the wick right in the middle of the jar.OF course, if you pull too hard the glue wil detach from the bottom of the jar.
5. Melt the tallow.  I actually just scooped it right off the top (once it had been strained) the last time I rendered tallow, which saved the step of melting it.
6. Pour the tallow into the jars.  Let them sit for several hours or overnight to harden before you remove the spoons and clothespins.
7. Allow the candles to fully harden before you light them.  This will take at least 12 hours. Beware that the tallow does not get super-hard like paraffin candles from the store (I'm sure this depends on just how cool your house is in the winter).
8. Trim the wicks and light the candles. Enjoy the soothing atmosphere of candlelight! 

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday, Monday Mania, Fight Back Friday and Handmade Christmas Gift Carnival!