Category Archives: GAPS Basics

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.

I’m Losing Weight on GAPS Intro But I’m Thin Already

 

Most who embark on GAPS are going to be tickled to find clothing getting loose and baggy. The National Institutes for Health reports that 35% of American adults are obese and another 34% are overweight so 69% are not at an ideal weight. It's easy to jump to the conclusion that the remaining 31% do weigh the “right” amount; however, one thing I have learned in my experience with the GAPS Diet and gut health – a slender body does NOT necessarily mean you're in good health.

Maybe you are one embarking on the GAPS Diet already underweight, with concern at the possibility of becoming thinner. Let's see what Dr. Natasha has to say on this topic.

From Dr. Natasha's FAQ page:

Am I going to lose weight on the GAPS diet? I am already underweight and find it very difficult to gain weight.

Regular consumption of grains and processed carbohydrates causes water retention in the body. As you stop consuming these foods, you will lose that excess water and hence lose some weight, which usually happens in the first few weeks. Without the water retention, you will get to your real weight and size, which will show you the real extent of your malnutrition. As you follow the GAPS nutritional protocol your digestive system will start absorbing foods properly and nourishing you; you will start building dense bones, healthy muscles and other tissues and organs and gaining weight as a result. You may remain fairly slim for the rest of your life (as it may be your constitution), but you will become strong, vibrant and full of energy.

Water Retention

So the first thing Dr. Natasha points to is the fact that carbohydrates cause water retention in the body which is going to cause a loss in weight as your body lets go of that retained water. Now you're going to get a true picture of your real weight which indicates you are malnourished.

Are You Malnourished?

One of the things going on when you are underweight is that you are malnourished. Your body may be unable to absorb nutrients because your gut is not functioning properly. Dr. Natasha calls this gut dysbiosis. The GAPS Nutritional Protocol can benefit you by giving your gut and digestive system the chance to regain normal function. It won't happen overnight, and you will probably lose weight in the beginning.

One thing that I recommend to people when they start on GAPS is to start with “full GAPS” first. You're already removing a large variety of foods and I believe this is enough of a shock to the system. After two or three months, go for the Introduction Diet.

I have asked Dr. Natasha about this and she does say that it is okay to do full GAPS first and that some people heal only on full GAPS. However, if you have diarrhea, severe digestive issues or food intolerances, you're wise to start with Introduction.

You're Going To Be Really Hungry

At the beginning of starting Introduction, I think the hunger is strong for a couple of reasons:

  1. First of all, the fibrous foods you've been eating (like bread and pasta) are bulky and fills the stomach. The foods on Introduction aren't as “filling”. One of the things that I realized for myself personally, is that I tend to eat those foods compulsively (almost addictively)  and this compulsion overrode my ability to stop eating at satiation. I would eat to a point where I thought I felt satisfied but time and time again, I would end up feeling bloated and uncomfortable. I started to suspect that I was stopping at satiation, but the food was swelling up in my stomach. Who knows?
  2. The other reason why I think that we feel really hungry is that our body is finally getting nutritious foods that we can be easily digested and hunger kicks in, in a way that it hasn't before.

Therefore, it is critically important in the first stages of the Intro diet that you eat as much as you want of broth, meat, vegetables, and good healthy fats. It may take time to get full on these foods and they tend to be more expensive than bread and pasta, but this is important for nourishment and to prevent to weight loss.

Dr. Natasha stated above that your body is going to start absorbing foods properly and you're going to start building dense bones and healthy muscles. This matches up with my experience of some who start GAPS and feel like they are famished on the diet. They can't seem to get enough to eat!

Create Variety

One of the complaints I hear regarding Introduction is that it is b.o.r.i.n.g. Stage 1 allows homemade meat stock (different from bone broth), boiled meats, and boiled vegetables (onions [affiliate link], carrots, broccoli, leeks, cauliflower, zucchini, squash, pumpkin [affiliate link], cabbage). Soup is the perfect food for the first stage of Introduction and although soup may seem boring, there is a large variety of meats and vegetables that can be added to it to make different tastes.

Something else that I find that helps to stave off the boredom of having soup, is to cut the vegetables in different shapes, or blend the soup thoroughly so that it can be sipped. If you tolerate 24-hour yogurt add a couple spoonfuls to the blended soup to change the flavor. You're also getting your fermented foods when you do this!

You can also remove the cooked meats and vegetables from the soup, slather some healthy fats on the meat and veggies then drink the broth from a mug.

It is important that there be at least 1 cup of broth with each meal because of the healing properties of homemade meat stock. Consider making concentrated broth by doubling the amount of meat and bones, or reducing the water. Then you can drink 1/2 cup broth instead of one cup.

Fiber Dependence

Another thing I learned that plays into early weight loss when beginning GAPS is the fact that you are reducing the amount of fiber in your diet. Either component, full or Intro is going to reduce the amount of fiber because you are removing foods that contain fiber. i.e. bread, pasta, grains, fibrous starchy vegetables.

However, Introduction reduces the amount of fiber even more so because you have now removed fruit and raw vegetables, and are consuming mostly meat, broth, well-cooked vegetables, and fermented foods.

Your body may have become reliant upon fiber in order to have a normal bowel movement. Starting on GAPS Introduction and dramatically reducing your fiber intake can cause constipation.

On the other hand, this may in part shed some light on GAPS Introduction works so well for someone with diarrhea. Perhaps the person with chronic diarrhea does not tolerate fiber well, and removing it from the diet removes the irritation to the digestive system.

In our modern world, a great number of us have been on several rounds of antibiotics throughout our life, which has likely reduced (or wiped out) your gut bacteria. If you have had your appendix removed, some experts believe your body may have an even harder time maintaining the correct bacteria in your gut.

Another thing that happens is because of eating less fiber, your stool becomes smaller which can make it seem as if you've weight. By the way, it's perfectly okay to have a smaller stool. The one little problem there is that your body has been accustomed to a larger stool and now you may not “hear” the “urge to go”. You'll have to “listen” more closely and go right away if at all possible because you may lose the “urge to go” and now you are starting on the path to becoming constipated.

Since your body now contains less stool because you've reduced your fiber intake, you've reduced the size of your stool, so you will also weigh less.

Are you on the GAPS Diet, or just getting started? 

Sources:

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Full GAPS or Intro?

Which Should I Do First? Introduction or Full GAPS

Full GAPS or Intro?

This is a question asked by many when they consider embarking on the GAPS Diet. I believe that for most of us it is going to be a huge adjustment to begin with full GAPS.

If you are eating a “SAD” (Standard American Diet) or even a “traditional foods” diet, this is going to mean a significant change in what you eat.

These diets include a lot of grains (“whole” and “soaked” if you're eating traditional): wheat, corn, rice, etc. and this can make up the bulk of what you eat on a regular basis. I loved these high carbohydrate foods with a passion. My husband loved to cook them for our family and it was a huge adjustment for not only me, but for him as the main cook to have to stop making homemade baked macaroni and cheese, rice, homemade noodles, homemade bread, etc.

Beginning full GAPS means you will be removing most commercially prepared foods which will allow you to easily avoid “illegal” items like food coloring, artificial flavoring, sugar and all its form, corn which is in almost everything, etc.

Tip: It's easier to focus on what you CAN eat, rather than what you cannot.

I felt like full GAPS was a huge learning curve and I was familiar with cooking from scratch and making broth. It can be very difficult for people who are accustomed to eating on the go who don't cook much. When I was active on the Yahoo GAPS Group I would suggest to newcomers that they start with full GAPS but I always felt a little bit uncomfortable doing that since on Dr. Natasha's site she makes this plea:

However, please do not be tempted to skip the Introduction Diet and go straight into the Full GAPS Diet, because the Introduction Diet will give your patient the best chance to optimize the healing process in the gut and the rest of the body. I see cases where skipping the Introduction Diet leads to long-term lingering problems, difficult to deal with.

So even though doing full GAPS first and then Introduction after four months had worked for me, I thought I had better submit a question and make sure it was okay! Here from Dr. Natasha's FAQ page:

Question: I know you say we should not skip introduction, but can you clarify for us if it is OK to do the Full GAPS Diet first and then do Intro after a few weeks of transitioning the body to lower carbohydrates, lower fiber, higher fats and the addition of probiotics?

Dr. Natasha's answer: Absolutely! Some people start from the Full GAPS Diet, and then later on, if there is a need, they do the Introduction Diet. Some people, particularly those without severe digestive symptoms, never do the Introduction Diet; they get well with the Full GAPS Diet alone. It is very individual. Generally, the Introduction Diet should be followed if there is diarrhea, other serious digestive problems and food intolerances. Children and adults with severe learning disabilities do well on the Introduction Diet. But if we have an adult without much digestive trouble, and who finds it difficult to change their diet at all, they often start from the Full GAPS Diet. An adult with chronic persistent constipation usually does well starting from the Full GAPS Diet; later on many of them find it very useful to do the Introduction Diet, when they are mentally ready for it.

Whew, I was really glad for her confirmation that there are specific situations where one should start with Introduction first, but for the rest of us we can begin with full GAPS.

If you've been on full GAPS for awhile and looking for help with the Introduction Diet, my friend and affiliate partner Cara from Health, Home and Happiness has a very helpful guide which will take you through 30 days of Introduction. You can click here to read my review or click here to buy it: What Can I Eat Now? 30 Days on GAPS Intro

Have you started GAPS? Did you begin with Introduction or Full GAPS?

 

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.

cheddar cheese

What Kinds of Cheese Can I Eat on the GAPS Diet?

cheddar cheese

I have always loved cheese. Milk, not so much. I know cheese is made from milk but I have never liked the taste of milk.

During my pregnancy with my second son I discovered that my body actually didn't tolerate dairy very well. My doula recommended that I remove all dairy products from my diet 30 days prior to my due date. She explained that infants – whose mothers did not consume dairy products during this time – were much less likely to require suctioning after being born so I decided to take her recommendation.

After my son was born, of course I resumed eating cheese and dairy products. That was when I discovered that dairy produces a thick phlegm in my throat. After eating dairy on a regular basis I no longer notice the sensation but due to this experience, I had a pretty good idea that dairy was a problem for me.

That is why when I embarked on the GAPS diet, I decided to remove all dairy products (even butter). I hoped removing dairy products would help me get off of the two asthma medications I'd been on for several years. After a while, I added butter back in but I stayed off of dairy products for several years.

At close to the one year mark on GAPS I was able to completely taper off asthma medication and now go for months at a time without having to use even my inhaler. Two or three times since 2010 I have caught a cold that kicks up my asthma but other than that I have no problems breathing. I do find I am able to tolerate a limited amount of dairy products but know it's time to back off because I begin to have uncomfortably congested sinuses.

For those with digestive woes due to lactose intolerance it's pretty easy to determine if you have a sensitivity to dairy products but even if you don't think you have a problem you may want to avoid them for a month just to see how your body responds.

For those of you who already know that you and dairy get along just fine, there are several cheeses that are allowed on the GAPS diet. I'll get to those in a minute.

When on GAPS, Dr. Natasha states we should remove any unfermented dairy products from our diet. That means you'll be avoiding fresh cheeses (cream cheese, mozzarella, feta, ricotta), milk and fresh cream.

Lactose, a disaccharide, is the main reason we must avoid certain dairy products while on the GAPS Diet. Regular milk as you probably know, definitely contains lactose so it definitely must be removed from the diet.

Dairy is allowed and tolerated by many after fermentation. Specific bacteria “eat” the lactose and make dairy tolerable to most.

You will want to avoid the following cheeses:

  • All processed cheeses (sliced American, etc.)
  • Cottage cheese
  • Cream cheese (also Neufchatel)
  • Feta Cheese
  • Gjetost cheese
  • Mozzarella cheese
  • Ricotta cheese
  • Tofutti cheese

Yogurt (fermented for 24-hours to remove as much lactose as possible), kefir and fermented cheeses are allowed.

Here is a list of fermented cheeses that can be consumed:

  • Asiago
  • Blue
  • Brick
  • Brie
  • Camembert
  • Cheddar
  • Colby
  • Edam
  • Gorgonzola
  • Gouda
  • Havarti
  • Limburger
  • Monterey Jack
  • Muenster
  • Parmesan
  • Port du Salut
  • Roquefort
  • Romano
  • Stilton
  • Swiss
  • Uncreamed cottage cheese (dry curd)

If you've been sensitive to cheese or dairy in the past you may want to introduce them into your diet slowly just to reduce the chance of discomfort from negative side effects.

I'd love to hear your thoughts about cheese and dairy in the comments. What is your favorite cheese? 

 

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Baby Steps for Getting Started on GAPS

Photo courtesy of therapycatguardian at Flickr.com

It seems to be that GAPS has a reputation for being super hard. It really doesn't have to be. Dinner can be as simple as roast beef, green beans with butter, a little dish of sauerkraut on the side, and a cup of broth (meat, vegetable, fat, ferment, broth). Really. It doesn't have to be any more complicated than that when you are getting started. Sure there are other things to incorporate but no one can do everything all at once, so just take your first step.

It is completely acceptable to take baby steps in starting GAPS. If you have a child with autism, or you have severe digestive issues, you may wish to expedite your steps but the bottom line is by placing one foot in front of the other you will get to where you are going eventually. It has been said that GAPS is not a sprint, but a marathon. It takes time. Healing takes time. Our bodies are designed to heal themselves but this healing doesn't come overnight. When you get a scrape on your knee it doesn't heal overnight, it takes a few days or sometimes weeks, depending on the severity of the wound. By nourishing our bodies and healing our guts, there is great hope for healing completely. When I started GAPS, I wasn't sure what to expect, and I really only hoped to feel less depressed and have more energy. Along the way there (which ironically I'm still fine tuning those issues – although they are much, much better than pre-GAPS), I had so many other things clear up, symptoms I never considered to be related to diet. You can read the symptoms which were completely alleviated or majorly subsided in my six month anniversary update post.

The sooner you get started, the sooner you will feel better.

Here are the steps I recommend:

  1. The most important thing: Get your hands on a copy of Dr. Natasha Campbell-McBride's book. Read it from cover to cover. Make good use of your pencil or pen and mark the passages that resonate with you, or members of your family. Read it again and continue to read passages that are pertinent to your situation.
  2. I also found Baden Lashkov's book called GAPS Guide very helpful in getting started taking baby steps. Baden's book is currently not available for sale but is supposed to be out in April 2013.
  3. Make a pot of soup.
  4. Find support online. By joining in with groups of people who are talking about GAPS, you can ask questions and realize that you are not the only one on this health journey.
  5. Visit Dr. Natasha's official website where she outlines the basic information about GAPS.
  6. Visit the GAPS Diet site where you can find a list of the full GAPS Diet foods. I also offer a free handy list of the GAPS foods sorted by category (meats, vegetables, fruits, fats, ferments, etc.) when you sign up for my newsletter.
  7. Start with the full GAPS list first. You don't have to start with the Introduction Diet. It's true! Some people find healing by eating from the full GAPS list of foods. Dr. Natasha even confirmed this on her Frequently Asked Questions page. I have heard a lot of people say that they felt better after having done Introduction, and again if you have a child with autism or you have severe digestive problems you will probably have to do Introduction. Cara Comini has written a very helpful e-book called What Can I Eat Now? 30 Days on GAPS Introduction.
  8. Relax. Don't beat yourself up if you “slip” – you are probably going to eat something that's not “legal” or you might knowingly eat something not “legal” because you felt tempted. It's not the end of the world. Forgive yourself and move on.

Links for the above recommendations:

Support Groups

Help me out – tell me what baby steps you recommend for getting started on GAPS?

 

 

 

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.

Foods not allowed on GAPS

How to Rid Your Home of GAPS Illegal Foods

Foods not allowed on GAPS

Hopefully your whole family is going on GAPS, because this will be the easiest for everyone concerned. If not I will share some ideas on how we have dealt with this problem.

  1. The first thing you should do is to print out the list of GAPS foods that are allowed, and GAPS foods to avoid. For a comprehensive list, refer to Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome.
  2. Make sure you have on hand a garbage can with plastic bags, and several boxes.
  3. Some foods you will throw away, while others you can stack into the boxes and share with anyone you know who still eats these foods. You may even be able to share with a local food bank or church pantry. If you have chickens, you can share with them.
  4. Start at one section in your kitchen and go through each cupboard. Work clockwise around the room. As long as you are removing items, you may as well wipe out each cupboard. You will probably find that you now have a few empty cupboards available.
  5. Now go through your pantry, shelf by shelf.
  6. Don't forget the refrigerator. Check condiment ingredient lists carefully.
  7. Go through the freezer as well.

If the item has been opened, decide whether you will toss or maybe you know someone who won't mind if the food has been opened. Food banks and churches will most likely refuse open products, but you may have friends, neighbors or family who won't care one way or the other.

Most processed foods will be leaving, some foods you will need to take a closer look at ingredients to see if they can be kept or should go. Most canned foods will be moved out. Anything containing grains or gluten, sugar or MSG, artificial colors, etc., is going to go.

It will be easier on everyone if the foods you cannot eat are completely removed. This way there will be no temptation. It will be difficult enough leaving the house, but at least you will be safe in your home.

What If The Whole Family Isn't Going to do GAPS?

I've been on GAPS since December 2009 but I've never been able to fully remove all GAPS illegals from our home. The reason is because my husband has not been fully on board, and our youngest son completely rejected the idea. I can't blame him – I did preach to him throughout his whole life that he shouldn't diet, he should not restrict anything or it would just cause cravings. I wish I had known what I know now and that is if you stop eating these foods altogether those cravings disappear.

The whole time I've been on GAPS, our youngest son has continued to bring all GAPS illegals into the home, he has baked bread, made pancakes, pizza, rice, popcorn, and it has been interesting to have those smells around me and not be overcome with desire to eat them. I have even bought my son pizza at his request and brought it home smelling it all the way during a twenty minute ride home. But things changed last Tuesday. Our son flew out of the nest. I was completely unprepared for the emotional upheaval and heart break that I now know comes with having a child leave home.

So here is what we did to share the kitchen. We already had two refrigerators, so our son kept his illegals in there. He was also designated two cupboards, the top of the refrigerator and another shelf to keep any items that the rest of us were not eating. This was kind of difficult sometimes, as I know that Matt would sometimes sneak food from the wrong refrigerator.

You might even go so far as to put locks on cupboards or the refrigerator door if you have small children.

I rarely hear of mothers unwilling to do GAPS with their children, and hear much more often about fathers that are unwilling to give up their old addictions favorites. One solution is for dad to eat GAPS meals while at home, but eat GAPS illegals at lunch time or outside the home.

At first this may all seem overwhelming, and another option is to use the foods you have on hand but do not replace them as they are depleted.

What Next?

Now you will slowly begin to replace ingredients in your kitchen with ingredients that are GAPS legal. When I first started GAPS, I kept it simple. I made fermented foods, ate lots of soup and broth, meats, vegetables and plenty of healthy fats. But eventually I wanted to learn how to use coconut flour [affiliate link], almond flour [affiliate link] and other similar products, so I slowly began purchasing items. Tropical Traditions is a great resource for not only coconut products, but an amazing selection of products such as grass fed meats, soy free eggs [affiliate link], organic soy free chicken, organic raw honey [affiliate link], organic peanut butter [affiliate link], organic skin care products, non-toxic household cleaners and this is just a few of the products they carry. By the way, if you use my link and are a first time purchaser, you will receive the book called Virgin Coconut Oil [affiliate link]: How it has changed people's lives and how it can change yours! completely free, and I will receive a discount coupon for referring you.

Now I must get back into the kitchen to finish the job of clearing my cupboards of all GAPS illegals. 🙂

 

 

 

 

 

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.

Banana Slipping on a Banana Peel Stock Unlimited Image

What To Do When You Have a Slip

Managing a "Slip" (Stock Unlimited Photo)You had a “slip”…

Okay… get up, dust yourself off and keep going.

Here are the steps I try to follow when I've made a mistake and ate something I shouldn't have.

Step 1: Forgive

First thing you have to do is forgive yourself. I know it's sometimes hard to do, but if you slipped and ate something that make you feel miserable, you're already feeling bad enough physically without adding anger and annoyance in the mix.

Step 2: Inventory

Take a moment and assess the situation. If you keep a diary or blog, you might want to write down how you're feeling. Keep this in your mental arsenal for the next time you're tempted. If you have a headache and can't stay off the loo because you ate a doughnut and had a cup of coffee [affiliate link] from Starbucks, the next time you're tempted, remind yourself gently what happened last time. Maybe next time you'll find it worth the slip, and do the same thing again. But if you do, go back to step 1.

Step 3: What Happened

What happened to cause this slip? Remember to be gentle with yourself as you examine the situation.

  • Did you go someplace without bringing a food bag along?
  • Did you bring too little food?
  • Did you let yourself get too hungry?
  • Did you simply get caught off guard?
  • Do you have candida (this can cause strong cravings)?
  • Are you getting plenty of good fats in your diet?
  • Are you getting your broth every day? Broth helps with healing and can help alleviate cravings.

In the big scheme of things, this is only one tiny blip – it's not the end of the world! Always be kind and loving to yourself.

Step 4: Counterattack

Is there anything you can do now to help yourself feel better?

  • Detox bath?
  • Charcoal?
  • Take a walk?
  • Get some sunshine?
  • Take a nap?
  • Listen to your favorite music?
  • Read your favorite book?
  • Watch your favorite show?

Step 5: Next Time

While you are relaxing, make plans now for what you will do the next time. How can you help yourself to avoid this pain and misery you are in right now?

  • Next time you'll bring food with you.
  • Next time you'll eat a good healthy meal before you go grocery shopping.

It might take a few slips to assure that you have established the new method of coping. But remember that each time you slip, this is an opportunity for learning what works for you.

If you have a spouse and/or children, be sure to verbalize what is going on. It is especially important for our children, that we model good behavior for them. If they see us making a mistake, apologizing for our behavior,  they will naturally be more inclined to do the same when they mess up. Also, share with your family what they can do to help you (or themselves) feel better. If you need quiet in the house because your head is aching, ask them to find a quiet activity while you rest for a while. This is good caretaking for you, and also helps your children learn to take good care of themselves.

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