Category Archives: GAPS Intro Stage 1

Recipes suitable for stage 1 of the GAPS Introduction diet.

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?

 

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Do I Drink Bone Broth on the GAPS Diet?

Bone broth has become wildly popular, and there are even places where you can buy a mug of bone broth to go. Kind of wild when you think about it!

Because of this surge in popularity, I am seeing many people coming to GAPS believing they will be making and drinking bone broth. However, according to the founder of the GAPS Diet, Dr. Natasha Campbell-McBride, there is a difference and she has instructed us to make meat stock at the beginning of the GAPS Diet, especially during Introduction.

So to answer the question… yes, you will drink bone broth on the GAPS Diet since Dr. Natasha does state in her Frequently Asked Questions page that bone broth may be used and is beneficial, but you'll want to wait until later on in the diet.

Here are some of the differences:

  • Meat stock is cooked with plenty of raw meat on the bone, while bone broth uses “meaty” bones or even previously cooked bones.
  • Meat stock is cooked for 2-3 hours until the meat is tender enough to eat while bone broth requires a much longer period of cooking – anywhere from 4 hours to 24 hours or longer.
  • Bone broth calls for vinegar to help leach minerals from the bones (vinegar not required for meat stock).

Meat stock is easy to make. All you really need is meat, bones and water. You can add a few more nutrients and flavor by adding some vegetables like onions [affiliate link], garlic, carrots and celery.

Here is a simple meat stock recipe to get you started.

Simple Chicken Stock

  1. Put everything into a pot that is large enough to hold all the ingedients.
  2. Bring to a boil, then reduce heat until the liquid simmers gently.
  3. Cook for 2-3 hours until the chicken is falling off the bones.
  4. Remove the vegetables and meat, strain the broth.

You can use the vegetables and meat to make soup, chicken salad or just have the meat and vegetables with some butter slathered on top.

I have personally experienced quite a number of changes to the way my body feels I feel by making sure to drink broth on a regular basis. When I fall out of the routine of drinking broth, I always end up feeling various aches and pains which vanish once within a few days of consuming broth daily.

As my sister said to me recently, “Making broth is one more task but any bother is negated by living pain-free.” I have gotten into the habit of making broth each weekend and then make sure to have one cup each day. I might have it by itself, or in soup, or just poured over vegetables.

What about you? Do you drink broth regularly? What is your favorite broth? Have you done the GAPS Diet? I would love to hear from you in the comments.

Do I Drink Bone Broth on the GAPS Diet?
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 8 cups
 
Easy chicken meat stock recipe, suitable for Gut and Psychology Syndrome Diet.
Ingredients
  • 1 whole chicken
  • 12 cups water
  • Unprocessed salt to your taste
  • 1 teaspoon whole black peppercorns, roughly crushed
Instructions
  1. Put everything into a pot that is large enough to hold all the ingedients.
  2. Bring to a boil, then reduce heat until the liquid simmers gently.
  3. Cook for 2-3 hours until the chicken is falling off the bones.
  4. Remove the vegetables and meat, strain the broth.

 

 

 

 

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.

Beef & Vegetable Stew

Beef and Vegetable Stew

Beef & Vegetable Stew

This stew reminded me of the Campbell's Beef Soup that I ate as a child. We didn't have it very often, as it was expensive in comparison to home made, and my mother was cooking for a family of nine. I do recall that it had a slight sweet taste to it, with a red tinge to the broth. I believe this was due to tomato sauce.

If you need to avoid tomatoes, this recipe does not include them, instead it gets its red color from the freshly diced beets.

Beef and Vegetable Stew

  1. Heat bacon grease in a large skillet.
  2. Mix the salt and pepper into the strips of beef.
  3. Saute until browned, about 20 minutes.
  4. Add 8 cups stock into a 8 quart pot, turn heat on medium. Add two tablespoons gelatin [affiliate link], if desired. If your stock is already nice and gelatinous, you may omit this ingredient.
  5. Prepare vegetables in the order listed. Add the onion, garlic, peas, carrots and beets to the pot.
  6. Bring to a boil and allow to cook for 15 minutes.
  7. Add the beef and remaining vegetables: squash, cabbage and parsley [affiliate link], bring to a boil again and cook for another 15 minutes.

Serve with these delicious bacon muffins!

If you love soup, I have a cookbook you need to get ASAP! Just in time for cool weather, Winter Soups has 52 soups, 24 of which are GAPS legal as written (many of the others can be easily tweaked). Get yours today!

Recipe: Beef and Vegetable Stew
Author: 
 
Ingredients
  • 4 T. bacon grease
  • 2 pounds London Broil, trimmed and sliced into thin strips
  • 1 t. sea salt
  • 1 t. black pepper
  • 8 cups stock
  • 2 T. gelatin, optional
  • 1 large onion, diced
  • 5 cloves garlic, crushed
  • 12 oz. peas and carrots
  • 2 large beets, peeled and diced
  • 2 zucchini squash, sliced thin
  • 3 yellow crookneck squash, sliced thin
  • ½ head of cabbage, sliced thin
  • 2 T. dried parsley
Instructions
  1. Heat bacon grease in a large skillet.
  2. Mix the salt and pepper into the strips of beef.
  3. Saute until browned, about 20 minutes.
  4. Add 8 cups stock into a 8 quart pot, turn heat on medium. Add two tablespoons gelatin, if desired. If your stock is already nice and gelatinous, you may omit this ingredient.
  5. Prepare vegetables in the order listed. Add the onion, garlic, peas, carrots and beets to the pot.
  6. Bring to a boil and allow to cook for 15 minutes.
  7. Add the beef and remaining vegetables: squash, cabbage and parsley, bring to a boil again and cook for another 15 minutes.

 
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.

D495 Another Round of Intro Redux Stage 1 Day 1

I decided since I had a few little mistakes that I would go back and start Intro over, but this time only do the first three stages in three days time. I plan to be on Stage 4 on Monday.

So today is my first day of starting intro again. I started a big pot of soup last night, starting out with two frozen chickens, cooking it super slowly all night long. I removed the meat around noon today and put all the skin and soft bits and bones back in to cook for a while longer.

I decided to make a concerted effort to take it easy today. I am usually going, going, going, going. And especially this being the weekend that income taxes should be complete, I would be stressing out about that. However, I already have decided to file an extension, and I already have an idea of our total tax liability and also what we have paid in for 2010, so I have an idea of what we might owe once everything is complete. So there was really no need to be stressing out about that, so I decided to purposely not worry about it.

Last night was a late night. I got home late after doing some grocery shopping, and  finally around midnight was going to bed, but I decided to go ahead and take a detox bath with a cup of apple cider vinegar. I seem to be fairly well acclimated to taking 30 minute detox baths without really paying attention to the time. I start the tub with hot water, put in the detox additive (Epsom salts, baking soda [affiliate link] or apple cider vinegar) and then once a couple of inches is in the tub I get in with my towel at the side of the tub, and the book I plan to read or my Kindle in its water protective case. I put my hands in the hot water as it is pouring from the faucet, that is so soothing to me. As the water grows warm, I turn the cold water down less and less until only the hot water is running. This means my hot water heater is nearing the end of its supply of hot water, and that's just about a nice tubful of hot water for me. After that time, I get my book and lie back in the water. Ahhhhhh…. so soothing.

I slept until around 8am and my husband didn't have to leave before daybreak as he usually does, so we spent some time together catching up from the last few days. That was nice. I decided when I got up, and still felt tired, that I would take another detox bath, and then maybe go back to bed and nap. After my bath, my husband reminded me he had a couple of checks he really needed to get to the bank so I did the deposit slip for him. For breakfast I had some of the chicken (I picked out some dark meat) with broth.

My son had planned to watch a movie called Office Space and agreed to stream it on the living room television using his laptop, so we watched that movie together. There were a few funny parts where we laughed, but we both agreed it was a waste of our time. I hate when that happens.

For lunch I had zucchini squash sliced and cooked in chicken broth, with chicken hearts. After that I felt tired and decided to lie down and nap for as long as I wanted. Usually my naps don't last longer than two hours, but sometimes I will wake up at two hours and fall asleep for another hour.

After I slept, I laid there trying to get my head straight that I was not to feel guilty or stressed for not having gotten anything “done” for the day. Taking care of me is getting something done.

Dinner will be chicken soup. I haven't found beef bones… although I do have a source through our coop I have to buy at least 1/4 beef at a time, and have been unable to come up with the funds to do that.

My husband bought me some beets a few days ago, with beautiful green leaves. I am thinking about making some beet soup. I love beets.

Also, I decided to see if I could forego butter for this little redux stint with intro. So far today, so good.

Baden talked about what she's seeing for herself and this round of intro in Day 5: Hanging out and ACV. One of the things she said, “Zero cravings”. That is one thing I had hoped to reset for myself is the desire for something sweet, which I think is why I have stopped seeing any significant weight loss in the last few months. I've been having little “snacks” throughout the day when I'm home for the day. One of my favorites is a spoonful of nut butter, sometimes with a dab of butter and honey [affiliate link], sometimes with some cocoa powder [affiliate link]. It's yummy, like eating frosting. And legal!

I'm thinking about going through the Stages of intro but maybe staying away from the high carb vegetables and fruit. I would like to get through intro to the point where I can have salad.

I am really pleased that I am having a bm every day, as it is common for someone new to intro to start experiencing constipation. Sometimes people who have been doing full GAPS will experience constipation once going on intro, which of course constipation means gut dysbiosis, the gut bacteria are not there or working properly to form and move the stool. Most people in the United States are highly dependent on fiber to form and move the stool.

I have learned that I need to be highly aware of the need to go, as I don't really get an “urge” to go, at least not like the loud urge one feels with large fiber laden stools. In the last couple of months it has been a bit of a challenge staying regular, as my stools seemed smaller than normal. But now, doing intro, I seem to have more stool but intro has less fiber than full GAPS. Does this mean my body likes being on intro better than full GAPS? Is the bacteria working better? Is it the avocado making my stool larger? I understand avocadoes are high in fiber (really?).

My husband brought in the three eggs [affiliate link] our hens laid, so I have three eggs for stage 2 tomorrow. I hope those girls get busy and start laying more eggs soon! We just bought a new batch of layers a few months ago, they should be about four months old now and should start laying soon. Hopefully by Easter as I have had a request for “Easter” eggs. We have Americauna hens which lay green shelled eggs.

Okay, so I guess that's my update for today. Tomorrow is my interview with Baden on my Blog Talk Radio show.

I am feeling tired. I wish dinner was already cooked. I would love to take one more detox bath and go to bed. Maybe I had better figure out how I can make that happen.

Good night.

 

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.