All posts by Starlene

Yogurt Delight

I spend a good deal of time fasting nowadays. In a typical week I fast Tuesday, Wednesday, Thursday and Friday from 15-24 hours each day. It's not hard to do, and honestly I appreciate not having to concern myself with food. I don't have to think about what I should eat, or what I want to eat. I don't have to consider the nutrients in what I'm thinking about eating, or the amount. I certainly don't need to keep track of anything. Saturday, Sunday and Monday are more of a challenge. I tend to eat, frequently. I suspect the problem is that food is readily available (it's just a few steps away in the refrigerator whereas when I'm at work I typically do not have food available).

I try to wait to eat until 6:00 pm on the days I'm home, but so far that has been unattainable. I also have the problem of once I start eating, I continue eat. Frequently. I haven't quite figured out how to succeed, and I suspect the problem is habit more than anything. I have given in to eating frequently so often on the weekends, that it has become habit. I need to strengthen my habit of not giving in to eating so frequently!

I have a few favorites for my weekend eating, and one is pictured above. It is very simple, but quite delicious. I hope you will find it to your liking. :0)

Yogurt Delight

Serves 1

  1. Place 1 cup of yogurt into a bowl.
  2. Using a sharp knife, shave the chocolate into small pieces
  3. Chop the nuts into small chunks
  4. Add the collagen.
  5. Add your sweetener and mix together. Honey is the only GAPS legal sweetener but if you are at a point where your healing is significant you can try using other sweeteners like stevia.

Yogurt Delight
Author: 
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 1 serving
 
Delicious yogurt treat for dessert or a snack. Nutrition count calculates using stevia in the recipe.
Ingredients
  • 1 cup GAPS legal yogurt (the safest way to ensure legality is to make your own)
  • 1 serving (typically one square) of 100% cacao or Baker's chocolate (unsweetened)
  • 1 ounce walnuts or pecans
  • 1 scoop hydrolyzed collagen (this is the kind of gelatin that can mix into cold foods without hardening into an inedible gummy blob)
  • Sweetener of choice (honey is GAPS legal)
Instructions
  1. Place 1 cup of yogurt into a bowl.
  2. Using a sharp knife, shave the chocolate into small pieces
  3. Chop the nuts into small chunks
  4. Add the collagen.
  5. Add your sweetener and mix together. Honey is the only GAPS legal sweetener but if you are at a point where your healing is significant you can try using other sweeteners like stevia.
Nutrition Information
Serving size: 1 Calories: 456 Fat: 35 Carbohydrates: 21 Sugar: 12 Sodium: 164 Fiber: 4 Protein: 24 Cholesterol: 20

Oh, and by the way, yes we can have chocolate on the GAPS diet. Click here to learn more: Can I Have Chocolate on the GAPS Diet?

Let me know what you think of this dessert in the comments.

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

My Word of the Year is Habit

I had heard of people  picking a word of the year, but had never done it myself. What about you? Do you choose a word of the year?

I had always been resentful about establishing habits, thinking it was boring or too controlling, not to mention it reminded me a little bit too much of my teen years when I lived with a foster family.

Besides my life seemed to be going along pretty well without habits. But then I realized, “Wait a minute, I do have a lot of habits that I just don't realize are habits!” And I started to think that maybe my life could be enriched by habits. Not only my life, but also the way I feel every day. I even discovered that thinking negatively is an established habit that you want to stop reinforcing if you ever hope to stop.

In January I decided my word of the year for 2019 would be “habit” because I was learning all about establishing habits. It started with reading Atomic Habits by James Clear which led to reading The Power of Habit by Charles Duhigg and then Getting Things Done by David Allen… the more I read, the more I realized I had been fighting against myself my entire adult life! I decided it was time to try building habits and it has definitely been a learning curve!

Make It Easy

One important component to establishing habits is make sure they are easy to incorporate, and you should always clear the path to establishing the habit. Take a few minutes and think about the behavior you want to change, the new habit you wish to adopt. Let's say you want to establish the habit of putting your clothes in the hamper instead of dropping them on the floor. The dirty clothes hamper is in the bathroom, so why don't you just put your clothes in the hamper? Well, first the bathroom is down the hallway. And secondly, there's only one bathroom for your family of four, so you typically undress in your bedroom to limit your time in the bathroom. Does anyone use the bathroom laundry hamper? If some of your family do, buy a second hamper and put it in the bedroom nearby so you can easily toss your clothes in. This will help immensely with establishing this new habit.

I am super sensitive to anything blocking my path. One of the habits I wanted to establish was to swish the toilet every day. I don't like to use harsh chemicals but I think vinegar is great for cleaning so I bought an extra gallon to keep in the bathroom, instead of having to run into the kitchen to get it. I have learned that I am more likely to establish a habit if I set myself up to win.

Stack Your Habits

Another tip I learned is when you get one habit established, “stack” another similar one that you do right after that one. In addition to swishing the toilet, I wanted to scoop the cat litter box every day. So I'd do the toilet, then the cat litter box. It becomes like second nature after awhile.

Use a Habit Tracker

Another helpful tool for establishing habits is to use what's called a habit tracker. If you use a planner, you probably already know about habit trackers or the planner company may offer habit trackers included as bonus printables. I use the Passion Planner and that's one of the printables available for download. It's usually a group of squares and you check off each one.

My friends and affiliate partners at Ultimate Bundles have put together a free PDF called Five to Flourish: Simple Daily Habits to Help Cultivate a Healthy Lifestyle which includes habit trackers for five habits to establish for 30 days. There are five habits included, or you can create your own.

 

 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

10 Natural Ways to Help Your Body When You Have a Cold

Help your body with natural remedies when you have a cold

I strongly believe in our bodies' abilities to heal itself. Using over-the-counter cold medications masks symptoms. They may stop your nose from running, or stop you from coughing. But the symptoms you are experiencing, although annoying or uncomfortable, are your body's way of moving toxins, germs and bacteria out. Shutting down your body's natural response to sickness can make it worse.

When you're sick, try to do natural things to help your body to heal, instead of making it work harder. Try to avoid taking aspirin or pain killer because your body has to work even harder to process those chemicals. I personally avoid doctors because I don't want to fight regarding antibiotics because they will often suggest them. At the very least they are not required for a mere cold, which is always a virus and viruses are not affected by antibiotics.

Here are my top 10 suggestions for helping my body fight a virus:

  1. Gargle with warm salt water. I recommend strong salt water using a ratio of 1 teaspoon of salt to 1/2 cup of water. Back in the 90s when I first got onto the Internet, an online friend recommended gargling with salt water to prevent tonsillitis. This was an amazing tip for someone who had had many occurrences of tonsillitis since my teen years because once I incorporated this practice – gargling with strong salt water at the first sign of a sore throat – I have never again had a tonsillitis infection. For a little extra help, add a 1/2 teaspoon of apple cider vinegar, and a pinch of cayenne. If you use the cayenne, use a straw to get the mixture into your mouth to gargle. Consider gargling in the bathroom to confine your germs.
  2. Stop eating sugar and all its sister forms. As soon as you feel you are getting sick, stop eating all sugars. This includes regular white sugar, corn syrup, brown sugar, etc. It is a well known fact that sugar hinders your immune system function and makes it harder on your body to heal itself. I also recommend avoiding juice unless freshly squeezed. If you must drink juice, dilute with water.
  3. Make a pot of chicken soupChicken soup is healing to the digestive system and it's easy to digest. It's also soothing to eat when you are sick. You can also sip on plain broth. This recipe of mine links to how to make stock or soup from turkey, but you can do the same with chicken.
  4. Eat raw garlic. I consider raw garlic to be a very important food in my wellness toolkit. Try to eat one or two cloves [affiliate link] each day when you are sick. Try garlic crushed in your soup or broth. It is delicious. Another great way to get raw garlic in is to mix it with butter and slather onto vegetables. (Spiralized zucchini is AMAZING with garlic butter.)
  5. Drink water to thirst. If you are having soup and broth, you'll be getting good nourishing liquids but you should also drink water. Sometimes I do add juice in because it helps me to drink more water.
  6. Take extra Vitamin C. It's really important to get more Vitamin C when  you are sick. Your body needs it in greater quantities. My favorite way to take Vitamin C is to use Liposomal C. I have personally tested using Liposomol C and can ingest much more Vitamin C than than when taking regular tablets. I have also decreased symptoms and days of sickness so it is worth trying out for yourself. I also highly recommend Linus Pauling's How to Live Longer and Feel Better to learn more about Vitamin C. He actually outlines a method for preventing colds so you don't even have to get sick at all. Wouldn't that be great?
  7. Take the herb Echinacea. I have taken this herb in tincture form (Zand Echinacea Extract) for years on the advice of the lady who I bought my mobile home from many years ago. She told me she took it at the first sign of a cold and hadn’t been sick in years. Echinacea should not be taken all the time, but only at the beginning of a cold as it has the effect of boosting the immune system. I will also take it while I have a cold, but it is less effective while you are sick. The important thing to know is you shouldn’t take it all the time.
  8. Take the amino acid L-LysineL-Lysine helps the mucous membranes to heal and anything to do with my mouth or throat I begin taking L-Lysine. Sore throat, chapped lips or cold sores – I’ll take L-Lysine.
  9. Get plenty of sleep. Sleep as much as you possibly can, and preferably at night in total darkness. Lights Out: Sleep, Sugar, and Survival explains how important sleeping in total darkness is for our health and well being. This is the time to take one a sick days and stay cozied up in bed for most of the day, napping as you feel tired, and then stay in bed all night.
  10. Take detox baths. I am not one to take baths, much preferring the time and water savings of a shower. However, when I’m sick, I always make it part of my routine to take a nice hot bath. I will usually add Epsom salts, or baking soda [affiliate link]. Both are said to help to draw toxins out of the body.

What do you use when you get a cold? Please share your natural cold treatment tips in the comments below. 

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Deep Dish Apple Cranberry Pecan Pie with Spiced Caramel Topping

What’s On Your Holiday Menu? (GAPS Diet, Gluten-Free, Grain-Free)

Brown Butter Spice Cake

The holidays are here… you're on GAPS… what are you going to eat?

I started GAPS in early December so that first Christmas and New Year was interesting… since my feet and back stopped hurting in under two weeks, I was already committed to sticking with GAPS. It would have been a LOT easier if I'd had Nourishing Holiday, an e-book created by my affiliate partner Jaclyn Harwell.

Right now you can get 20% off with a special promo code that Jaclyn has given me for my readers. Use promo code GAPSJOURNEY and click on this link to get your very own e-copy and get a head start on planning your holiday menu: Nourishing Holiday

Nourishing Holiday e-book

You can also read my review on Nourishing Holiday here: Exclusive recipe Brown Butter Spiced Cake Recipe +  a list of all the recipes in Nourishing Holiday.

If you're not in the market to buy, but would rather have free recipes, I've  listed a whole bunch of GAPS Friendly Holiday foods:

Meat & Main Dishes

Tamales with No Corn

Savory Roasted Turkey from Real Food Forager

Mustard Braised Rabbit from Healing Defined

Honey Brined Turkey from Quietly Running the Race

Corn-Free Tamales from GAPS Diet Journey

Rubbed and Grilled Pork Loin from All  Recipes

Bacon Wrapped Turkey from Food & Wine

Sides

Cranberry Pineapple Sauce

Faux-Tatoes (Whipped Cauliflower) from GAPS Diet Journey

Mushroom Onion Gravy from GAPS Diet Journey

Fall Harvest Sauce (Dates, Apple and Pears) from Kristine Rudolph

Delicata Squash Ring Oven Fries from The Liberated Kitchen

Cranberry Pineapple  Sauce with Walnuts from GAPS Diet Journey

Whole Cranberry Sauce with Variations from The Liberated Kitchen

Spicy Pineapple Cranberry Chutney from Pickle Me Too

Brussels Sprouts with Bacon from Loving Our Guts

Breads

Faux Cornbread Dressing Poppers

Coconut Flour Bread Stuffing from GAPS Diet Journey

Faux Cornbread Dressing Poppers from GAPS Diet Journey

Coconut Flour Muffins from Empowered Sustenance

Pumpkin Cranberry Spices Muffins from Loving Our Guts

Rosemary Sage Pork Dressing from The Liberated Kitchen

PiesFaux Sweet Potato Pie

Pear Pecan Pie from GAPS Diet Journey

Deep Dish Apple Cranberry Pecan Pie from GAPS Diet Journey

Faux Sweet Potato Pie from GAPS Diet Journey

Silky Chocolate Pie from GAPS Diet Journey

White Chocolate Coconut Pie from Loving Our Guts

Pumpkin Chiffon Pie from Helladelicious

Desserts

White Chocolate Peppermint Truffles

Brown Butter Spice Cake from The Family that Heals (Guest Post)

White Chocolate Peppermint Truffles from GAPS Diet Journey

Apple Crisp from My Gutsy

Pepperrmint Coconut Snowballs from Simply Natural Health

Snowflake Peppermint Fudge from My Gutsy

Silky Banana Bread Bites from 20 Something Allergies

Coconut Whipped Cream from My Gutsy

Ice Cream

Cherry Cheesecake Ice Cream

Creamy Apricot Ice Cream from GAPS Diet Journey

Cherry Cheesecake Ice Cream from GAPS Diet Journey

French Vanilla Ice Cream from GAPS Diet Journey

Cookies

Grain-free Snowman Cookies

Soft Vanilla Cookies from GAPS Diet Journey

Cookie Cutter Cookies from GAPS Diet Journey

Cut Out Cookies from Loving Our Guts

Light and Crunchy Meringue Cookies from The Liberated Kitchen

Snickerdoodles from My Gutsy

Holiday Roll Out Cookies from Real Food Forager

Pumpkin Snickerdoodles from Tessa the Domestic Diva

Drinks

Thick Pumpkin Eggnog Dairy-Free

Pumpkin Pie Spice Iced Coffee Slush from GAPS Diet Journey

Pumpkin Hot Cocoa from GAPS Diet Journey

Homemade Simple Delicious Eggnog from GAPS Diet Journey

Thick Dairy-Free Pumpkin Eggnog from GAPS Diet Journey

Hot Chocolate from Loving Our Guts

Spiced Cranberry Apple Cider from Healing Defined

Pumpkin Pie Spice Creamer (Dairy-Free) from Loving Our Guts

Soups

Turkey Stock

Turkey Stock – The Best Part of Thanksgiving from GAPS Diet Journey

Turkey Vegetable Soup from GAPS Diet Journey

Butternut Squash Soup with Coconut Milk from Easy Natural Food

Creamy Carrot Chicken Soup from My Gutsy

Here's to a wonderful holiday season!

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.