Category Archives: Reports

10 Gift Ideas For Someone on the GAPS Diet

GAPS Gifts

So someone you love is on the GAPS Diet and you don't know what to get them. What does GAPS even mean? Well, for starters, GAPS stands for Gut and Psychology Syndrome Diet. Many people who come to GAPS have digestive ailments, which you may or may not have known about since a lot of the time people don't share such details. Another reason people come to GAPS is because of “psychological” issues. Maybe your loved one suffers from depression. The GAPS Diet has also been known to help children with various issues, like autism.

I thought it would be helpful to share some items that a person who is doing the GAPS Diet might appreciate having.

1. Gut and Psychology Syndrome Diet Book

Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride

Anyone who is  on the GAPS Diet should have a copy of the book that tells you all about the diet. But sometimes people can't afford to buy the book. If you discovered your friend didn't own a copy of the book, I'd suggest that as the number one thing to buy.

2. What Can I Eat Now? 30 Days on GAPS Intro

What Can I Eat Now - 30 Day on the GAPS Intro ebookThere are two parts to the GAPS Diet. There is the Introduction part of the diet, then there is full GAPS. I personally feel that it is easiest to start with full GAPS because there is already a big learning curve, but sometimes people need to start with Introduction. I have written a blog post here that discusses the options: Which Should I do First? Intro or Full GAPS?  My friend Cara from Health, Home and Happiness has a great product called What Can I Eat Now? 30 Days on GAPS Intro which is a great gift for someone who is planning to do Introduction.

3. Beyond Grain & Dairy: 113 recipes for GAPS

If your friend is on the full GAPS part of the diet, my e-book Beyond Grain & Dairy is going to be a great help in ideas for what to eat. I served these meals to my family and we all loved them, and didn't feel deprived at all. You can even buy this book as a gift, just choose that option after you put the e-book in the cart and hit checkout, then you can put in your friend's name and email address. And here's a coupon code for 50% off: BGDSAVE50

4. Detox Baths

You might have heard your friend talk about taking a “detox” bath. Dr. Natasha recommends that we take detox baths on a regular basis to aid the body in removing toxins.

My favorite detox bath consists of hot water and Epsom salts. When I'm really focusing on helping my body to detox I'll take one or two hot baths every week and add two or more cups of Epsom salts each time. Your friend is probably going to be taking quite a few detox baths, so she might appreciate having a bag of Epsom salts.

5. Spiralize Your Veggies

There is a lot of cooking with the GAPS Diet and lots of soup. Soup, soup, soup and more soup. One of the ways I keep soup interesting is to change up how I make it. I might make spiralized zucchini which is super easy with a spiralizer. This handy kitchen appliance is usually less than thirty dollars and is such a great help in creating substitutes for noodles or spaghetti. This spiralizer has seven blades, boasting various shapes like angel hair, fine and coarse shredding, fine or coarse “wavy” noodles, and a thicker “curly fry” blade.

6. Food Processor that slices AND dices!

Another handy appliance is a food processor that dices in addition to slicing and shredding. It really can make the different between one more boring pot of soup and one that's interesting when you change up on the way you prepare the vegetables. Dicing in a food processor is so much faster than doing it manually, you'll never go back to using your knife.

7. Natural Skin Care Products

One of the things we need to think about as we do the GAPS Diet is to decrease the toxins we are exposing our bodies to on a daily basis. Have you ever taken a look at the ingredients list on your favorite lotion, lip balm or soap? I would be willing to bet there are colorants, chemicals and things you can't even pronounce. One of my favorite companies is owned by Renee Harris. I am an affiliate for Renee but she is also a good friend, and I love her products. I appreciate that they are all-natural, most items are five ingredients or less and every ingredient can be pronounced. Her flagship product are her hard lotion bars and they work wonders with dry skin. I also love the muscle balmlip balm, and the goat milk soap. Your friend that is on GAPS should be actively working toward reducing her toxin load, and MadeOn Natural Skin Care Products can help with that.

8. Chocolate Treats (Yes, chocolate is allowed  on GAPS!)

Chocolate Treats

In Dr. Natasha Campbell-McBride's book she stated that chocolate is not allowed; however, a couple of years after the book was published she updated her views at her FAQ, and hip-hip-hooray we can have cocoa on GAPS after digestive ailments have subsided. Baker's Dozen Chocolate Treats is one of my e-books and all the recipes are GAPS legal or can be easily modified so that they are. It was a very happy day for chocolate lovers when Dr. Natasha made this modification. Check out my post with more than 20 chocolate recipes, all GAPS legal.

9. GAPS Guide by Baden Lashkov

When I start learning about something new, like GAPS, I find it helpful to have at least two books on the subject. As I mentioned at the beginning of this post, Dr. Natasha's book is required reading. But I also found Baden's GAPS Guide to be very helpful. Baden implemented the GAPS Diet for herself and her son and from her experience wrote a comprehensive guide to clarify the steps for her fellow parents and others supporting those with mental and physical symptoms.

10. 24-Hour Yogurt Maker

Yogurt is one of the fermented foods your friend will want to have while on the GAPS Diet. It's very important to allow the yogurt to ferment at least 24-hoursallow the yogurt to ferment at least 24-hours which reduces the lactose significantly. My favorite appliance for making 24-hour yogurt is the Instant Pot! Your friend might have heard that Dr. Natasha doesn't approve of pressure cooking, but the Instant Pot has a lot more functions. Admittedly its biggest claim to fame is pressure cooking but most models make delicious 24-hour yogurt, function as a slow cooker, steams and sautes and more. And… your friend will one day transition off GAPS and could incorporate the pressure cooker aspect. I have done some research on using an Instant Pot and I personally feel it is a very helpful tool in my kitchen, especially for making broth.

I hope you find something you can buy your friend or loved one who is on the GAPS Diet (even if that happens to be you!).

I'd love to hear from you in the comments if you are doing GAPS. What would YOU love to receive as a gift to help you on your GAPS Diet Journey?

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.

Energy Course

How to Manage Your Home Even with Low Energy (The Energy Budget: Time Management for the Chronically Ill or other Long-Term Roadblocks)

Energy Budget

I've had low energy my entire life. As a child, I spent a great deal of my free time reading books. I needed glasses from the age of nine and I can still remember the optometrist saying “There's more to the world than one square foot” meaning I should stop reading so much.

I had an extreme dislike for physical education. I still don't like exercise to this day. As an adult, I've struggled to keep my home in order. As a young mother I found the SHE (Sidetracked Home Executives) System and could really relate. A couple decades later I tuned in to FlyLady, who is licensed to use Pam and Peggy's SHE system. Eventually, I realized these systems only worked for me during the times when I had “bursts of energy” which were far and few between. When I finally felt energetic again, it was so overwhelming that I didn't know where to start. And things were so far out of control that I knew my energy wouldn't last long enough anyway, so I ended up feeling hopeless.

In my mid-30s, I remember being at a friend's home… her daughter and I were trying to solve a computer issue. After not too long, the young woman stood and stretched, claiming she had to get up and move. I remember thinking “kids these days” and how they have no staying power… thinking I had a lot of stamina for staying planted in that computer chair and doggedly pursuing the solution.

Enter GAPS… my energy levels improved, which made me realize it wasn't stamina that allowed me to sit at a computer for hours on end, but low energy!!

I do have more energy, but not as much as I need. I still struggle with housework and getting everything done, and am always looking for help with staying on top of housework. Recently I've been working my way through an e-course which is designed specifically for those of us struggling to get what needs to be done in spite of our low energy. One thing I can tell you from living with low energy – some things are best tackled daily, even if they seem low priority.

Tackle Some Things Even Though They Seem Low Priority

Three examples:

  1. Brush my hair daily (7 minutes): I have long straight hair. Low energy is one of the main reasons I allow my hair to grow long. It's the easiest way for me to manage my hair. Twist it up in a bun every morning, takes 10 seconds. Voila! I wash my hair once a week. I don't have to fuss with blow drying, styling or going someplace to get my hair cut. However, it tangles easily, especially if I wash my hair and don't brush after it's dried. Brushing my hair is something that I need to spend 2 minutes on every morning and 5 minutes in the evening (brushing and braiding, yes, I timed it). It's so easy to twist my hair into a bun every morning (without brushing) and then let it down to sleep. But doing this means my hair bevomes more tangled each night. THEN it hurts to brush! When it gets to this point, I have to wait until I'm in the right mood to be able to handle the inevitable pain from removing the tangles. For me, it actually causes me to feel stressed and depletes my energy to have to remove tangles.
  2. Swish the toilet every day (under 1 minute): I have finally learned that due to our hard water and the fact that we allow “yellow to mellow” I absolutely must swish the toilet bowl at least once every day. Even with scrubbing the bowl daily, calcium and lime begins to take hold so once a week I pour in a couple tablespoons of vinegar and leave sit overnight. Doing this under 1-minute chore once daily prevents me from having to scrub by hand (since I refuse to use toxic chemicals).
  3. Rinse pots, pans, dishes immediately (3 minutes): Making dinner from scratch (as we do much of the time on GAPS) can take a lot of energy leaving one exhausted when it comes time to do the dishes. At minimum, rinse dishes, pots and pans as soon as you are done with them. Otherwise the food sticks and now you have to scrub, or leave them soaking for awhile. I don't recommend filling the sink with water and dishes – if you run out of energy, the water can become gross and stinky before you get to it.

The Energy Budget: Time Management for the Chronically Ill (And Others With Long-Term Roadblocks)

Energy Course

The Energy Budget e-course was created by Rachel Ramey, the blogger at Titus 2 Homemaker. Here's what Rachel says in Module 1: “I suffer from chronic illness myself. It wasn’t too bad at first, so I just slowed down, but over time my condition became worse – and so did the condition of my house. One day I looked around and thought, “this isn’t working“. See, I had a plan for keeping my home running (fairly) smoothly, but I was no longer able to work the plan. I needed to find a new plan that was designed to work around my unpredictable energy levels.” 

Reading Rachel's words… that could have been me. When I entered the workforce again after being a stay at home mom for five years I started out working three days a week, now I'm working five days. My job is stressful and I often feel drained emotionally and physically and I definitely need to make adjustments for my energy levels. After a particularly grueling week, I sometimes find it's necessary to spend all day Saturday or Sunday (sometimes both days) in bed, which is incredibly frustarting but occasionally that's what I have to do in order to recover for the past week and regroup for the upcoming week.

Maybe you don’t have a chronic illness. Although this course was written with the chronically ill in mind, there are others in similar situations who may find some of these strategies useful. Hard pregnancies, recovery from injury, lengthy-but-not-chronic illnesses such as mononucleosis, parenting chronically ill kids, even being a first-time parent and learning this very important job on the fly, managing a full-time job with low energy and keeping a home in order, etc. – these are all situations where the standard methods don’t always work.

In the Energy Budget e-course, Rachel is going to guide you through figuring out what needs to be done in your home, how important it is for you and your family and most importantly taking your energy levels into consideration.

The Concept of an Energy Budget

Most households have financial budgets, but the idea of an “energy” budget is a concept that is rarely considered. Most of us recognize that we typically have a finite amount of money to work with, but we seldom recognize that our energy has varying levels. Especially if you have low energy, I've noticed that most of us with chronic illness or low energy work ourselves to exhaustion, but continue to push ourselves, trying to meet certain standards.

The Energy Budget e-course takes your level of energy into consideration when determining what needs to be done to keep your home comfortable. Rachel also realizes what needs to be done vs. what can slide a bit is going to vary from one home to the next. For example, maybe dusting and removing cobwebs is something that you can put off for awhile; unless you're one (or maybe has a family member) who has an allergy to dust mites. Then it will need to go much higher on your priority list.

Rachel is going to help you figure all this out in the Energy Budget e-course. Here are the modules you're going to see along with a brief description:

Why This Course? Minimum Maintenance and Budgeting Strategies

Strategy 1: Fixed / Variable Fixed / Optional Expenditures
Determining what MUST be done (fixed) vs. what can be done sometimes and what is optional.

Strategy 2 – Prioritizing
What's most important for you and Tweaking the Method

Strategy 3 – Minimum “Income” (Energy)
Figuring out your energy levels

Strategy 4 – Dual Budgets
Two strategies for low energy vs. higher energy times

Strategy 5 – Saving Excess
Using the energy surge on the “good days”

Strategy 6 – Budget Cuts
Minimize the effort for getting chores done

Click here to check out the Energy Budget.

Energy Budget Rachel Ramey

Do you have a chronic illness and low energy? Do you find it a challenge to get everything done? What has helped you? 



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? 


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.

Treatment Plan for my Teeth

Gum Disease Can Happen Even If you Brush and Floss Daily

In my last post I admitted that I was shocked – and to be honest – disturbed by the dental hygienist's announcement that I had gum disease. I thought since I was brushing and flossing regularly – meaning at least once a day and sometimes twice – that my gums should be great. But obviously that's not the case! I've been doing a lot of research and there is a lot of information to digest.

In the meantime, let me share what I've learned so far:

If your hygienist finds bleeding when she probes your gums, and pockets deeper than 1 mm you've got gum disease. I think I can safely say your gum disease is in the first stages but you definitely want to start paying attention because healthy gums are tight against the teeth with a pocket measuring 1 mm or less, and there should be no bleeding when the gums are probed.

I have mentioned this to a few people and the automatic response was of course there's going to be blood, she just poked you with a sharp instrument. But what I've learned is that healthy gums should not bleed, and if they do, you have some degree of gum disease.

Why is gum disease bad? Well, on a very basic level you've got an active infection in your mouth. Having an infection anywhere in your body is going to affect the way you feel. And I never really put this together, but did you ever realize that your oral health is directly related to your gut health? Dr. Tom O'Bryan is one of the speakers in the summit and his talk is entitled: Digestive Solutions: The Oral Gut-Health Connection. I will definitely be tuning in for this one (Day 4 March 15th Thursday).

It seems to be generally accepted (in the “regular” dental world) that the pockets can be from 1 mm to 3 mm and as long as their is no bleeding, everything is just fine. However, Dr. Behm (a holistic dentist) states “In healthy gums, the depth of the sulcus is less than 1 mm. If the pockets exceed 1 mm it tells you and the hygienist that bacteria are getting the upper hand, entering the sulcus, attaching to the tooth and tissue forming a biofilm, a hard layer of protection around the bacterial colony.” Source: The Secret to Healthy Gums: How to Keep Your Teeth for the Rest of your Life.

What are these pockets? The technical term is sulcus (the term Dr. Behm used above) and it's the area between your gums and teeth. Ideally there is no gap there at all, but when there is, bacteria like to hang out there. One of the goals of brushing is to disrupt bacteria in this area at least once every 24 hours, otherwise they can begin to take hold and the pocket will grow bigger. My understanding is this all has something to do with the waste that the bacteria give off (so… these bacteria dudes are um… going potty in the sulcus?) And I'm realizing that it's also important to get your teeth cleaned regularly, sorry to be the bearer of bad news. I totally get it. Remember I'm the one that doesn't go to the dentist for 2, 3, 4, 5 years in a row? Ugh.

I am going to be 55 this year, and never knew there was a proper way to brush one's teeth. I'm going to link to this video again from OraWellness where Will is going to demonstrate the proper method.

By the way, if you learn that your pockets are measuring over 1 mm you'll need to do more than just brushing and disrupting the bacteria on a daily basis. With my newfound knowledge that the bacteria are toileting in my gums I guess this is like flushing the toilet… yeah… uh…

Please do take a few minutes to jump over to Dr. Behm's post: The Secret to Healthy Gums: How to Keep Your Teeth for the Rest of your Life

In the past week, I have flossed and brushed morning and night, faithfully. I know it's not enough though and I plan to incorporate The Secret again once I build up my stamina because it's a commitment!

In my last post, I shared that the hygienist said the improvement to my gum disease was remarkable. In that post I mentioned my progress but wanted to create a visual representation to show the comparison of improvement between the recent visit and the one from a year ago.

There are six positions around each tooth on the gums where the hygienist checks (probes) for bleeding. Left, right and center at the front and back of each tooth.

The image below indicates where my gums were healthy (not bleeding) vs. unhealthy (bleeding) for teeth 1 through 16 using red boxes with the letter “B” to indicate bleeding, with pink boxes and the letter “N” to indicate no blood.

If you squint while looking at the image you can see that the bottom grid has much less red.

Periodontal Chart Comparison

57 positions with bleeding in 2017. 39 healthy.

I have almost 50% less bleeding now with 30 positions bleeding, and 66 healthy.

Next here is the grid showing the gum bleeding on teeth 17 to 32 (notice that it goes backwards as that is how the periodontal chart is laid out).

58 positions with bleeding in 2017. 38 healthy.

Currently only 33 positions are bleeding, with 63 healthy.

I am determined the restore the health of my gums and I really want to reduce the depth of my pockets.

If you are also interested in gum disease and what you should know and can do from a holistic point of view, the Holistic Oral Health Summit (it begins Monday March 12th and it's completely FREE) features two speakers who will be talking about gum disease. Get registered and then mark your calendars:

  • Day 2 Tuesday March 13th – John Rothchild DDS – The Truth about Gum Disease
  • Day 3 Wednesday March 14th – Lane Freeman DDS – Gum Disease: Signs, Symptoms and Solutions
  • Day 4 Thursday March 15th – Dr. Tom O'Bryan – Digestive Solutions: The Oral Gut-Health Connection

Each day there are five talks with five different experts and you can listen free throughout the day. On Day 8 of the summit, just in case you miss one of the talks, you will be able to listen to any of the talks.

If you have to work, like me, you may want to consider buying the summit so that you can download all the talks and have unlimited access. That's what I'm planning to do!

If you are interested in oral health from a biological and holistic perspective please take a moment to register now so that you can take part in this free online event.

The Oral Health Summit is COMPLETELY FREE for seven days. You'll have the opportunity to glean current and innovative information from 35 of the best holistic Dental Health experts in the world.

Register now to attend

You're going to learn about: 

  • Gum Disease
  • The connection between Oral Health and Cancer
  • Root Canals
  • Wisdom Teeth
  • Mercury Detox and Amalgam Removal
  • How to Have Great Oral Health
  • How to Find a Biological Dentist
  • Why You Should Avoid Regular Dentists and more!


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 Hygienist said Gum Disease Improvement was Remarkable

She said it twice! At that moment I was finally able to relax a little.

2017 – Gum Disease Diagnosis

Last year on February 21st the dental hygienist kept nothing to herself as she cleaned my teeth. By the time she was done I was a nervous wreck.

I hadn't had my teeth cleaned for a few years and she informed me in no uncertain terms that I had gum disease. This came as a shock since  I brush and floss regularly, some days morning and night. My routine is to first brush to remove food, then floss and brush again. I really thought that I was doing a great job. But apparently that is not the case… the periodontal examination revealed a lot of bleeding (of 192 position probed, 114 were bleeding – that's over half at 59%) with pockets as deep as four and five. She recommended debridement to which I agreed; however, I declined the recommendation for deep scale cleaning as I have read that it can make things worse.

It took a few days for me to recover from getting this news, but I knew the first place to visit was A few years ago they put together the HealThy Mouth Summit – which is when I first learned about them. I have been very impressed with their products and their website, they always offer amazing information about all things oral.

OraWellness offers a product that is specifically designed to help reverse gum disease. I ordered one of the applicator kits,  more Healthy Mouth Blend oil and several more of their special Bass toothbrushes. One of the things I learned from OraWellness is that my brushing technique was wrong. Here is a video from OraWellness on how to brush your teeth correctly.

I started to use the applicator kit once it arrived but it is a lengthy process, taking about 20 minutes to do the protocol. I am sorry to say that I stopped using it after about a dozen times. I did continue using the Healthy Mouth Blend oil. I had stopped using toothpaste much earlier because I learned that glycerin in toothpaste coats your teeth which prevents your teeth from remineralizing.

In addition to using the Healthy Mouth Blend oil with the Bass toothbrush, I oil pulled, water pulled, and sometimes used a Sonicare toothbrush. At my recent appointment the hygienist says she likes the Sonicare and encouraged me to use it over manual brushing. 

I also started the protocol called “The Secret” from holistic dentist Dr. Behm who is located in Florida. Dr. Behm says this protocol can reverse gum disease and help you keep your teeth for your whole life. 

There are three steps to Dr. Behm's protocol and I only got so far as the toothbrush which is Tool #1 and floss, which is actually Tool #3. Although I purchased Tool #2 I never incorporated it and in reading the protocol again it is pretty important!! Tool #2 is the Butler Rubber Tip Gum Stimulator. Dr. Behm also recommends use of water irrigation as Tool #4, if you can afford it.

For several months I kept a gum healing protocol chart on the wall in the bathroom so I could mark off every little box of what I was doing to help improve my gums. Feel free to download a copy if you would like to track your gum healing progress.

And the last thing I want to mention which I believe played a part in my gums improving was drinking broth almost every day of 2017. Last year I hosted five broth challenges and estimate that I drank broth 300 days out of the whole year.

Dr. Alison Siebecker in her article Traditional Bone Broth in Modern Health and Disease Townsend Letter states: “Calcium (broth) can be considered for use in the following deficiency signs, symptoms and conditions: pain and inflammation, cramps, muscle spasms, delusions, depression, insomnia, irritability, hyperactivity, anxiety, palpitations, hypertension, high cholesterol, allergies, brittle nails, periodontal and dental disease, pica, rickets, osteomalacia, osteoporosis and any situation that creates bone loss such as aging, immobilization, post-menopause, and caffeine, tobacco, and alcohol use.”


I had planned to go back and have my teeth cleaned at the 3-month mark (May 2017), but every time I made an appointment I totally chickened out. Finally in November I told the office to call me back in January and I would schedule an appointment for February to get my teeth cleaned.

Try to think of something special that you can do afterwards to put a positive spin on your visit.

I was still feeling nervous about going to the appointment so two weeks prior I decided I needed to find some way to reward myself for keeping my appointment. An online friend had moved from California to Arizona about 3 years ago but we had never actually gotten together in person, so I sent her a message to see if she she was available to meet up. She was, yay!

2018 Cleaning Appointment

Back to my cleaning appointment… After a few minutes the hygienist asked if I had been to a different office to have my teeth cleaned and how long it had been since my last cleaning? Ironically it had been one year to the day and I confirmed that I had not been to a different office. That was when she told me that my gums had improved and it was remarkable how much better they were especially considering that I hadn't had a cleaning for a year.

I breathed a huge sigh of relief and told her that I was so thankful because I had been working very hard to improve the condition of my gums. She said that I did still have some bleeding, but overall there had been remarkable improvement.

I asked for my new periodontal charting so that I could compare it with the 2017 cleaning. Before my appointment I was freaked out that there would be no improvement or that my gums had gotten worse.

When I compared the two, I was disappointed to see that most of my pockets were the same, a few had gotten better and a couple were worse. But more importantly the bleeding had improved and that means less inflammation and gum disease.

At the 2017 appointment out of 192 positions (32 teeth times 6 positions), 114 were bleeding (59%). This time there were only 64, down to 33%. That's pretty good, or shall I say remarkable! 🙂

I did not know until I started doing some research that it is generally accepted that pockets with depths of 1 mm to 3 mm with no bleeding are not considered to be a problem. However, please note that Dr. Behm states, “In healthy gums, the depth of the sulcus is less than 1 mm. If the pockets exceed 1 mm it tells you and the hygienist that bacteria are getting the upper hand, entering the sulcus, attaching to the tooth and tissue forming a biofilm, a hard layer of protection around the bacterial colony.” Source: The Secret to Healthy Gums: How to Keep Your Teeth for the Rest of your Life.

From my understanding of reading about Dr. Behm's protocol, it is possible to reduce the depth of the pockets, so I am definitely going to be working more on using his protocol.

To summarize what I did over the last year:

I am very excited about a FREE event which is right around the corner!! The Oral Health Summit is online from March 12th to March 19th. If you are also interested in oral health especially from a biological and holistic perspective I encourage you to register now.

The Oral Health Summit is COMPLETELY FREE for seven days. You will have the opportunity to glean current and innovative information from 35 of the best holistic Dental Health experts in the world.

Register now to attend

You'll learn about:

  • Gum Disease
  • How Oral Health and Cancer are related
  • Root Canals
  • Wisdom Teeth
  • Mercury Detox and Amalgam Removal
  • How to Have Great Oral Health
  • How to Find a Biological Dentist
  • Why You Should Avoid Regular Dentists
  • and more

Holistic Oral Health Summit

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.

Using Bone Broth and Intermittent Fasting to Lose Weight


One of my goals for 2017 was to lose 20 pounds. Since transitioning off of GAPS a couple of years ago (I have remained gluten-free) I have gained back thirty pounds. I was up to 202 pounds and was hating my reflection, and not wanting to buy larger clothing.

Substituting Broth for Meals

The first thing I did to help facilitate weight loss was to start moving back to eating from the full GAPS list of foods and drinking broth was high on the priority list. I had gotten completely out of the habit and I was so determined to stay on track that I decided to create the 30-Day Broth Challenge!

I started out by adding just one cup of broth each day. Within two to three weeks, I noticed changes in my body as aches and pains reduced or disappeared. Over the course of this year I have moved from having one cup of broth daily with no change to meals or foods, to replacing breakfast with one cup of broth, eventually skipping breakfast and getting back into intermittent fasting and drinking broth for lunch.

Bright Line Eating

I discovered Bright Line Eating and tried the BLE “weight loss” plan for a short period of time. I can relate to much of what Dr. Susan says and I LOVED that her plan assigns food portions and offers a list of predetermined foods and amounts to eat, rather than requiring one to track calories. There are some hard and fast rules, one of them being no sugar of any kind and no flour of any kind (even coconut flour [affiliate link], almond flour [affiliate link], etc.). The meal plan consisted of the following:


  • 1 protein
  • 1 breakfast grain
  • 1 fruit


  • 1 protein
  • 6 ounces low carbohydrate vegetables
  • 1 fruit
  • 1 fat


  • 1 protein
  • 6 ounces low carbohydrate vegetables
  • 8 ounces lettuce
  • 1 fat

As an example of servings, 1 protein could be 2 eggs [affiliate link] or 4 ounces of meat or 1 ounce of nut butter.

After a few days on that plan I felt desperately hungry, to the point I felt like crying, couldn't stop thinking about food and couldn't stop complaining. Eventually I decided to track what I was eating in My Fitness Pal and discovered why I was so, so hungry… some days due to my food choices I was getting less than 700 calories. In addition, the fruit/carbohydrates were causing me problems.

Since I hadn't yet fully committed to eating full GAPS, I decided to try this combination for breakfast:

  • 1 protein = 1 cup Greek full fat yogurt
  • 1 breakfast grain = 1 ounce steel cut oats soaked overnight in the yogurt
  • 1 fruit = 6 ounces blueberries

Within two hours I was ravenous. While it felt decadent to have oatmeal again, after trying this combination on three subsequent Saturdays I had to admit that this was just too many carbohydrates.

I've long known that my body doesn't tolerate carbohydrates well. Two pieces of fruit a day is too much fruit for me. I have to be careful about fruit, it is one of the foods that cause me to start on a binge. It's easier to just NOT eat fruit, than to try to control the cravings. I have come to the conclusion and am still in the process of accepting that there are just some foods that I can't (should not) eat, because they set me up with hunger and cravings that are difficult to control (possibly indicating food allergies).

I am grateful for my experience with Bright Line Eating because it enabled me to ease into tracking my food intake using My Fitness Pal.

Ketogenic Diet

From there I decided to look into the Ketogenic Diet. My friend Renee mentioned that it was working very well for her and she was not feeling hungry even though she was restricting her diet.

I had definitely felt that my fat intake was too low on the BLE weight loss plan and thought, now that's something I can get on board with, lots of fat.

I found this site which offers a 30-Day meal plan (pay what you feel it's worth from $0 up) and I was sorely disappointed to see that Ketogenic Diet followers recommend restricting calories which means you can't just gorge yourself on high fat foods all day long. Bummer. This guy recommends that women stay under 1600 calories a day. Double bummer.

Intermittent Fasting

Not only was I going to have to track my food, but I had to accept that fact that I was going to have to pay close attention to my carbohydrate intake.

I was still intermittent fasting and learned from my intermittent fasting mentor Jennifer Dages' that her weight loss would stall unless she stayed under 30 grams carbohydrates.

By the way, Jennifer's challenge begins in September, click here to join in: 30-Day Intermittent Fasting Challenge

Since I started keeping my carbohydrates low, combined with substituting broth for meals and intermittent fasting, I have lost 19 pounds. I have almost accomplished my goal and I am going to extend that to losing 30 pounds by the end of this year. The weight has been lost over a period of three months. If I could stay in ketosis for more than 3-4 days at a time (I have a hard time staying low on my carbohydrates on the weekends while I'm home), I feel confident I would lose weight more steadily. In the meantime, I'm happy that I seem to have a handle on what works for my body.

My weekday goals:

  • Stay under 1650 calories
  • Stay under 30 grams carbohydrates
  • Eat around 90 grams protein
  • Skip breakfast or have bullet-proof coffee [affiliate link] using ghee and full fat cream (200-250 calories)
  • Lunch: 1-2 cups bone broth plus 1 tablespoon chicken fat (200 calories)
  • Dinner: Meat and salad or vegetables (This is when I eat the bulk of my calories, 700-1200)

I have been trying to stick with the same eating plan on the weekend days, but it is hard since I am at home. I have tried eating breakfast on the weekends, but it always end up causing me to feel hungry throughout the day. It seems I just do best if I skip breakfast, have a small lunch with the bulk of my calories for dinner.

Some things to note:

  • I am losing weight even though I eat really late at night, usually around 10pm and as late as midnight
  • I don't wake in the middle of the night hungry, I'm sure eating really late plays a part but I think the low carbohydrates also factor in
  • Hunger pangs while staying below 30 grams carbohydrates are really easy to manage
  • Food cravings completely disappear when I stop eating certain foods (for example, potatoes, corn, rice, dairy)
  • It seems like I sleep a lot better when I stay low on my carbohydrates (meaning I fall to sleep easily, stay asleep and more often than not do not have to wake up during the night to urinate)
  • I seem to need to stay under 30 grams of carbohydrates to have steady weight loss
  • It takes about four days of staying under 30-50 grams carbohydrates to see weight loss
  • Even though I can't stick to my goals on the weekends, my weight stays pretty steady and I might even see a drop in my weight after a high carbohydrate “cheat” day

Would you like to try the 30-Day Broth Challenge or the 30-Day Intermittent Fasting Challenge (or both?) click on the links below to join, they are both free.

Start with baby steps, drink just one cup of broth every day! Click here to join us for the September 30-Day Broth Challenge

Click here to join the 30-Day Intermittent Fasting Challenge



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.

Dandelion Seeds

Seasonal Allergies and Asthma ::GONE:: Thanks to Gut Healing

Dandelion SeedsThe first time I remember having a problem with allergies was in the 8th grade. I thought I had a cold, but one of my teachers told me he thought it was more likely allergies.

My paternal grandparents moved from Missouri to Arizona in the late 1930s because of my grandmother's severe asthma and allergies. My Grandma Shanley was into herbs and eating healthy long before I was born. They say these things tend to run in families and it appeared I had inherited at least the allergies part.

In my 20s, my allergies started to get really bad at certain times. I'd sneeze and sneeze for hours. My nose itched and ran. I tried over the counter meds, but they only stopped the sneezing and runny nose temporarily. As soon as they wore off, the allergy attack would continue.

In 2001, I caught a cold that turned into bronchitis, which turned into pneumonia. I had never been so sick in my whole life, bedridden for a month, so sick and weak that I couldn't even sit at a computer. We had just moved 50 miles from my job, but I was afraid to leave the city, so we stayed in our old place for another month. Thankfully we owned both places. When I was finally able to get out of bed, I didn't have the energy required to work a half day (JUST sitting at a computer!) and then drive for an hour. Thank goodness my friend who lived close to my job was kind enough to allow me to stop over and take a nap before starting on my way home.

It took awhile for me to recover but eventually, I regained my strength. I was so happy when I could walk through the store pushing a cart, instead of needing to ride in one of the motorized shopping carts!

But I had two lingering symptoms from my bout with pneumonia. One was that after just a few hours in a lying down position my back would stiffen painfully and I had to get out of bed and sit somewhere until the stiffness went away.

The other problem was my breathing. I couldn't seem to catch my breath. My doctor was concerned and insisted that I see an asthma-allergy specialist. The specialist found that I was allergic to almost everything he'd tested me for, and diagnosed me with asthma. I burst into tears, and I can still remember him saying to me, “Ma'am, why are you crying? Of all the diseases if I could choose one it would be asthma because it is easily controlled with medication.”

That didn't help much.

I left with five prescriptions. Two steroids, to be used at the same time, an inhaler, a nasal spray, and allergy medication. I hated the whole idea of being on prescription medications. The cost, the nuisance of having to pick up the prescription every month, carrying them with me everywhere I went, the time it took to use them just to keep breathing normally. I wanted it to be over, but I also wanted to breathe without gasping.

After some time, maybe a year, the specialist helped me taper off one of the steroid medications. I had never taken the allergy medication or nasal spray on a daily basis, but I did need to use them 2-3 times a month as we live in the desert and there is dust everywhere.

In December 2009 I started on my gut healing journey – to help my husband. I was amazed at the results. The stiff back completely resolved within two weeks (as did my horribly aching feet, read more in my 6-month update). I was so thrilled as I'm one that needs my sleep and for years I couldn't be in bed for more than 7 hours without the horrible stiffening pain. I also love to read before going to sleep to relax; it was horrible to have to give that up. But after just a short time on GAPS, I was finally able to catch up on my sleep!!

I was very hopeful that I could get off the asthma medications. After a couple of months on full GAPS, I tried to taper off, but my body and my gut apparently weren't ready. I did the GAPS Introduction Diet for one month in March 2010. I was a little scared to try tapering off my medication again and wanted to give my gut more time to heal. In August I started to slowly taper off the medication, and by September I was completely off the asthma medication.

I was OFF asthma medication after having used it for 9+ years! What a relief to be free!

The allergies continued to cause me some grief for a period. I remember we still had our dairy goats and they would get the dust all kicked up in the milking parlor and sometimes I'd have to take Allegra and use the nasal spray to calm down my sinuses.I can't remember exactly when but a couple of years ago I had a stuffy nose and it was so uncomfortable, and that was when I realized that my allergies are pretty much non-existent.

I can't remember exactly when but a couple of years ago I had a stuffy nose and it was so uncomfortable! That was when I realized this was the first time in a long time that my nose had been stuffed up! It's amazing to be able to breathe through your nose!!

Several of my coworkers have problems with allergies, and sometimes they are sneezing and coughing and stuffed up, and I feel sorry for them because I hate to see people suffer. But it does help me to remember what I went through, and why I'm glad I took the plunge to work on healing my gut.

This is why I want to make sure you know about the Gut Health Super Bundle which has been put together by my affiliate partners at Ultimate Bundles.

Super Gut Health Bundle

The Gut Health Super Bundle focuses narrowly on gut health and includes 16 e-books, 5 e-courses, 3 videos and The Gut Healing Summit. Sure we're doing GAPS, but Dr. Natasha encourages us to find the cherries for our individual cakes. The combined value of the resources in the bundle is over $695, but you get everything for just $29.97 (93% savings). Remember you don't have to download or use every single resource, you can definitely pick and choose. AND, Ultimate Bundles wants you to be happy so if you buy and don't like the bundle, you can get your money back.

I've put together a post here to highlight my 7 favorite products, plus the two bonuses available (sometimes I buy the bundle JUST for the bonuses).

The bonuses in this bundle are a $20 gift card from Get Kombucha and two 16.9 ounce packages of broth from Kettle & Fire Bone Broth.

Here's the short list of the products I've mentioned at my post (value $295):

  • Heal Your Gut Summit ($99)
  • Gut Healing Starter Pack from Health, Home & Happiness ($75)
  • Beyond Grain & Dairy (my e-book!) ($24.97)
  • Broth for Breakfast and Every Meal of the Day ($19)
  • How to Heal a Broken Gut ($27)
  • 14-Day Gut Reset ($10)
  • Lacto-Fermentation Mini e-course ($40)

Buy Now
Check it out here: Gut Health Super Bundle

Fine Print:

  • The Gut Health Super Bundle before it expires on Monday, March 27th at 11:59 PM EST!
  • As with all Ultimate Bundles products, the Super Gut Health Bundle comes with a 30-day no-hassle guarantee. If you buy the bundle and realize it’s not a perfect fit for you, no problem, just contact customer service, and your money will be fully refunded.
  • If you wish to buy a bundle as a gift, buy it now and contact Ultimate Bundles customer service and they'll transfer the bundle for you.
  • Worried you won’t know where to start with all the resources in the bundle? Don’t be! Inside the bundle you’ll find a handy Getting Started Guide so you can take action right away.

Click here to get your copy now!

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.

Instant Pot Pressure Cooker

Are Instant Pots GAPS-Friendly?

Can I Use the Instant Pot on GAPS?

This is a question that comes up a lot, so I thought I would address it.

Let's begin with Dr. Natasha's official response regarding pressure cookers:

Question: “What are your thoughts about using an old-fashioned pressure cooker to expedite preparation of meat stocks?

Dr. Natasha's answer: “I don’t recommend pressure cooker, as it destroys food to a degree. It is better to cook food slowly on lower heat.”

Notice exactly what Dr. Natasha says: “I don't recommend pressure cooker, as it destroys food to a degree.”

She doesn't actually say, “It is illegal to use a ‘pressure cooker' on GAPS.” I recognize that she is suggesting cooking food slowly on lower heat as the recommended alternative.

Instant Pot “It's a Pressure Cooker” (NOPE, it's more than that)

The beauty about the Instant Pot is that you can use it to replace several appliances in your kitchen. If you feel strongly about interpreting Dr. Natasha's response as saying Instant Pots are illegal and should not be used, you can still use the 7-in-1 Instant Pot in six other ways.

#2 Replace your slow cooker

Yesterday I pressure cooked a batch of Roasted Chicken Meat Stock Broth on high for two hours, strained out the broth, then put the bones and bits back into the Instant Pot to slow cook overnight. I was playing around with the timer and discovered that I can slow cook for up to 20 hours, and then the Instant Pot automatically goes to warm and stays there for 10 hours (that's on automatic warm, it can be set to manually stay on warm for 99 hours).

You may or may not have heard that some ceramic based inserts are being found to contain lead? No worries there with the Instant Pot since the insert is stainless steel.

You can use your Instant Pot to do the slow cooking the Dr. Natasha recommends.

#3 Replace your yogurt maker

You're making your own yogurt using raw milk, right? Because GAPS yogurt needs to be made in a specific way in order to be “legal”.

The 7 in 1 Instant Pot has a yogurt setting and you can set it for the recommended fermenting time for GAPS yogurt of 24 to 29 hours. Actually, I discovered you can set it for up to 99 1/2 hours on the yogurt setting.

If you need more information on making your own, here's a blog post from my friend Patty from Loving Our Guts who can tell you more about it: How to Make GAPS Yogurt.

“So for GAPS yogurt, the recommendation is to ferment it for 24 to 29 hours. This will eliminate enough of the lactose to prevent digestive problems and yet leave a trace behind for keeping the colony of beneficial bacteria alive until it is consumed. In just a cup of properly prepared GAPS Yogurt (236ml) you’ll get 708 Billion beneficial bacteria. (source) That is a lot of beneficial bacteria. Bio-Kult Probiotic, for example, has just 2 billion CFU (cell forming units).

“Since it takes 24-29 hours to make this yogurt it may be tempting to make up a whole bunch at once and then dole it out over time. This isn’t such a great idea, however. The beneficial bacteria in yogurt don’t last very long and after 2 weeks have nearly all died. You can only expect GAPS yogurt to last 3-4 weeks in the fridge at the most but past 2 weeks it isn’t really a probiotic food, just a lactose-free dairy food.

If you're interested in reading about making yogurt in your Instant Pot, go to this post at Team Yogurt.

#4 Replace your vegetable steamer (and no more worries about burning veggies on the stove top)

In doing a bit of research, I discovered that the steamer feature does use some pressure in the steam mode when the lid is engaged. The way around this is to use the special glass lid with a vent hole that fits the Instant Pot insert.

In my kitchen, I have two different lids, both have vent holes, and they fit my Instant Pot insert so I don't think there's a need to buy a special lid (if you have one that fits already). Of course, you'll leave the big pressure cooker lid sitting on the counter when you use a different steaming lid.

I like using the Instant Pot to steam vegetables while I have a roast in the oven. I can pretty much forget about it, since I can set the timer to steam my vegetables for the amount of time I wish, then the Instant Pot automatically switches to warm mode. If I am making steamed vegetables on the stove top, and happen to forget about them, the water could boil away and start burning (ask me how I know).

#5 Sauté Foods

If you're doing Intro wait until you get to Stage 4 before you sauté. Otherwise, you can sauté (brown) meats in the same pot as you'll be cooking them. For example, if you're making a beef stew you can sauté the pieces of meat in a little fat before adding the rest of the ingredients.

#6 Porridge/Rice Cooker

You won't be making rice or typical grain-based porridge on GAPS, but here are a few recipes to help you use your Instant Pot to make porridge while on GAPS. The first recipe is actually an Instant Pot recipe, and will cook your porridge in just eight minutes so it does use pressure. If you wish to avoid pressure, I would suggest making these recipes using the slow cooker setting. I would try the recipe during the day first, and keep an eye on it to see how long it will take. Check after 4 hours, then 8 hours, etc. When you know how long it takes, you can then set your Instant Pot to cook your porridge overnight using the slow cooker option.

 #7 Warmer

I've mentioned the warming feature of the Instant Pot. I actually haven't used the manual warmer yet, and that's mostly because it hadn't sunk into my head, that “warmer” is one of the features! I will definitely consider using this option when I need to warm up leftovers.

Does Pressure Cooking Destroy Food?

The next thing I want to talk about: does pressure cooking really destroy food? If you were paying attention, the question asked mentioned “old fashioned pressure cookers“. The Instant Pot is not your mother's pressure cooker.

My mother owned and used a pressure cooker. The old fashioned kind. I can remember it rattling and hissing. Hers was actually made from aluminum! I bought my first pressure cooker in my 30s, but it was stainless steel as I already knew about the dangers of cooking in aluminum.

So, does pressure cooking really destroy food? Well, according to a report in the Journal of Food Science, an investigation was performed to learn how much Vitamin C was retained in broccoli when cooking by various methods.

Guess what? Boiling and steaming caused losses of 34% (boiling) and 22% (steaming). So the retention respectively for each method: 66% and 78%.

Microwaving (I'm not going into microwaving here, but I can say I don't own one of the things and haven't for over a decade) and pressure cooking had more than 90% retention.

“Boiling, steaming, microwaving, pressure cooking, and the combined use of pressure and microwaves were the cooking methods investigated. Boiling and steaming caused significant vitamin C losses, 34% and 22%, respectively, while with the other treatments more than 90% retention was observed.” Source: Wiley Online Library

While the retention amount isn't huge, it does point toward pressure cooking actually being less damaging to food. I think that people equate home pressure cooking with commercial pressure cooking… think canned green beans. Or canned spinach. Ugh.

If you are interested to read a few more opinions, here are a few more articles on the topic:

We Do a Lot of Cooking on GAPS, Give Yourself a Little Break

Hopefully I have soothed some of your concerns about using the Instant Pot.

Being on GAPS isn't easy, there's a LOT of cooking, and a LOT of dishes. My husband and I have lived the life of eating out and eating fast food. There are a lot less dishes to clean when you eat out a lot.

GAPS produces a lot of work.

Even if pressure cooking DID damage food “to a degree” wouldn't it be worth it to regain some of time by needing to babysit food cooking on the stove? Time we could be spending with our families. The dishes will always be there, but the Instant Pot can even help in that regard, if you're sauteing. 😀

You Shouldn't Be on GAPS Forever

Finally, one day you won't be doing the GAPS Diet. Dr. Natasha does not recommend staying on it indefinitely. I personally have discovered that I feel better sticking with the full GAPS list of foods, but eventually, it will be okay to lighten up a bit on the restrictions. So maybe you'll feel okay to use the pressure cooking option of your Instant Pot then.

Crushing on the Instant Pot

Hopefully, I have soothed some of your concerns about using the Instant Pot. Even if you don't want to use the pressure cooking part, there are so many other ways to cook with it. You might clear some space in your kitchen cupboards!

My Instant Pot has a home right on my counter top because I use it quite often.One of the best parts is that you can truly set it and forget it. Slow cookers have advertised that for years, but the Instant Pot goes a step further because you can customize the time you wish to cook, and it automatically goes to the warm feature. Can you tell I love that feature?

When I made that broth I mentioned earlier? The one that I pressured cooked for two hours? Well, I didn't get back to taking care of it until six hours later. The Instant Pot just kept it warm. And really, it's not just “warm” but hot enough that there is no chance the food is going to spoil. And after it slow cooked for eight hours… it was another six hours on “warm” before I got it strained and chilled and in the fridge.

The more I use my Instant Pot, the more I love it. If you're ready to use one, check it out at Amazon:

Instant Pot Pressure Cooker


I'd love to hear from you in the comments. Do you have an Instant Pot? Do you want one?

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.