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imsociallyanxiousgetoverit · 9 months

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List of all SDV and SDV:E (Stardew Valley: Expanded) Giftable Items

Horseradish

Daffodil

Leek

Dandelion

Parsnip

Cave Carrot

Coconut

Cactus

Banana

Sap

Large Egg

Egg

Milk

Large Milk

Green Bean

Cauliflower

Potato

Garlic

Kale

Rhubarb

Melon

Tomato

Morsel

Blueberry

Fiddlehead Fern

Hot Pepper

Wheat

Radish

Red Cabbage

Starfruit

Corn

Rice

Eggplant

Artichoke

Pumpkin

Bokchoy

Yam

Chanterelle

Cranberry

Holly

Beets

Ostrich Egg

Salmonberry

Amouranth

Pale Ale

Hops

Void Egg

Mayonnaise

Duck Mayonnaise

Void Mayonnaise

Clay

Copper Bar

Silver Bar

Gold Bar

Iridium Bar

Refined Quartz

Honey

Pickles

Jam

Beer

Wine

Juice

Clam

Poppy

Copper Ore

Silver Ore

Coal

Gold Ore

Iridium Ore

Wood

Stone

Nautilus Shell

Coral

Summer Shell

Spice Berry

Sea Urchin

Grape

Spring Onion

Strawberry

Sweet Pea

Common Mushroom

Wild Plum

Hazelnut

Blackberry

Winter Root

Crystal Fruit

Snow Yam

Sweet Gem Berry

Crocus

Red Mushroom

Sunflower

Purple Mushroom

Cheese

Goat Cheese

Cloth

Truffle

Truffle Oil

Coffee Bean

Goat Milk

Large Goat Milk

Wool

Duck Egg

Duck Feather

Caviar

Lucky Rabbit’s Foot

Aged Roe

Ancient Fruit

Mead

Tulip

Summer Spangle

Fairy Rose

Blue Jazz

Apple

Green Tea

Apricot

Orange

Peach

Pomegranate

Cherry

Bug Meat

Hardwood

Maple Syrup

Oak Resin

Pine Tar

Slime

Bat Wing

Rusty Blade

Swirl Stone

Solar Essence

Void Essence

Void Pebble

Void Shard

Void Soul

Fiber

Battery

Dinosaur Mayonnaise

Roe

Squid Ink

Tea Leaves

Ginger

Taro Root

Pineapple

Mango

Cinder Shard

Magma Cap

Bone Fragment

Radioactive Ore

Radioactive Bar

Ancient Fiber

Bearberry

Conch

Dried Sand Dollar

Ferngill Primrose

Golden Ocean Flower

Goldenrod

Green Mushroom

Four-Leaf Clover

Monster Fruit

Monster Mushroom

Mushroom Colony

Poison Mushroom

Red Baneberry

Salal Berry

Slime Berry

Rafflesia

Sports Drink

Stamina Capsule

Thistle

Void Root

Winter Star Ross

Dewdrop Berry

Aged Blue Moon Wine

Blue Moon Wine

Aegis Elixir

Armor Elixir

Barbarian Elixir

Gravity Elixir

Haste Exilir

Hero Elixir

Lightning Elixir

Pufferfish

Anchovy

Tuna

Sardine

Bream

Largemouth Bass

Smallmouth Bass

Rainbow Trout

Salmon

Walleye

Perch

Carp

Catfish

Pike

Sunfish

Red Snapper

Herring

Eel

Octopus

Red Mullet

Squid

Seaweed

Green Algae

Seacucumber

Super Seacucumber

Ghost Carp

White Algae

Stone Fish

Crimsonfish

Angler

Icepip

Lava Eel

Legend

Sandfish

Scorpion Carp

Flounder

Midnight Carp

Mutant Carp

Sturgeon

Tiger Trout

Bullhead

Tilapia

Chub

Dorado

Albacore

Shad

Lingcod

Halibut

Lobster

Crayfish

Crab

Cockle

Mussel

Shrimp

Snail

Periwinkle

Oyster

Woodskip

Glacierfish

Void Salmon

Slimejack

Midnight Squid

Spookfish

Blobfish

Stingray

Lionfish

Blue Discus

Baby Lunaloo

Bonefish

Bull Trout

Butterfish

Clownfish

Daggerfish

Dulse Seaweed

Frog

Gemfish

Goldenfish

Grass Carp

King Salmon

Kittyfish

Lunaloo

Meteor Carp

Minnow

Puppyfish

Radioactive Bass

Razor Trout

Seahorse

Sea Sponge

Shiny Lunaloo

Snatcher Worm

Starfish

Torpedo Trout

Undeadfish

Void Eel

Water Grub

Dwarf Scroll 1

Dwarf Scroll 2

Dwarf Scroll 3

Dwarf Scroll 4

Chipped Amphora

Arrowhead

Ancient Doll

Elvish Jewelry

Chewing Stick

Ornamental Fan

Dinosaur Egg

Rare Disc

Ancient Sword

Rusty Spoon

Rusty Spur

Rusty Cog

Chicken Statue

Ancient Seed

Prehistoric Tool

Dried Starfish

Anchor

Glass Shards

Bone Flute

Prehistoric Handaxe

Dwarvish Helm

Dwarf Gadget

Ancient Drum

Golden Mask

Golden Relic

Strange Doll

Prehistoric Scapula

Prehistoric Tibia

Prehistoric Skull

Skeletal Hand

Prehistoric Rib

Prehistoric Vertebrae

Skeletal Tail

Nautilus Shell

Amphibian Fossil

Palm Fossil

Trilobite

Emerald

Aquamarine

Ruby

Amethyst

Topaz

Jade

Diamond

Prismatic Shard

Quartz

Fire Quartz

Frozen Tear

Earth Crystal

Alamite

Bixite

Baryite

Aerinite

Calcite

Dolomite

Esperite

Fluorapatite

Geminite

Helvite

Jamborite

Jagoite

Kyanite

Lunarite

Malachite

Nepunite

Lemon Stone

Nekoite

Orpiment

Petrified Slime

Thunder Egg

Pyrite

Ocean Stone

Ghost Crystal

Tiger’s Eye

Jasper

Opal

Fire Opal

Celestine

Marble

Sandstone

Granite

Basalt

Limestone

Soapstone

Hematite

Mudstone

Obsidian

Slate

Fairy Stone

Star Shards

Fried Egg

Omelet

Salad

Cheese Cauliflower

Baked Fish

Parsnip Soup

Vegetable Medley

Complete Breakfast

Fried Calimari

Strange Bun

Lucky Lunch

Fried Mushrooms

Pizza

Bean Hotpot

Glazed Yams

Carp Surprise

Hashbrowns

Pancakes

Salmon Dinner

Fish Taco

Crispy Bass

Pepper Poppers

Bread

Tom Kha Soup

Trout Soup

Chocolate Cake

Pink Cake

Rhubarb Pie

Spaghetti

Spicy Eel

Sashimi

Maki Roll

Tortilla

Red Plate

Eggplant Parmesan

Rice Pudding

Ice Cream

Bluberry Tart

Autumn’s Bounty

Pumpkin Soup

Super Meal

Cranberry Sauce

Stuffing

Farmer’s Lunch

Survival Burger

Dish’O’The Sea

Miner’s Treat

Roots Platter

Triple Shot Espresso

Seafoam Pudding

Algae Soup

Pale Broth

Plum Pudding

Artichoke Dip

Stir Fry

Roasted Hazelnuts

Pumpkin Pie

Radish Salad

Fruit Salad

Blackberry Cobbler

Cranberry Candy

Bruschetta

Coleslaw

Fiddlehead Risotto

Poppyseed Muffin

Chowder

Fish Stew

Escargot

Lobster Bisque

Maple Bar

Crab Cakes

Shrimp Cocktail

Ginger Ale

Banana Pudding

Mango Sticky Rice

Poi

Tropical Curry

Squid Ink Ravioli

Mushroom Berry Rice

Big Bark Burger

Flower Cookie

Frog Legs

Glazed Butterfish

Grampleton Orange Chicken

Mixed Berry Pie

Baked Berry Oatmeal

Void Delight

Void Salmon Sushi

#Mistakes have likely been made and I will not be fixing them so just reply to the post with any corrections #sdv #stardew #stardew valley #sdv:e #sdve #stardew expanded #stardew valley expanded #giftable items #sdv items #sdv gifts #sdv gifting #long post

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paleorecipecookbook · 6 years

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Easy Meals I Make at Home in Under 30 Minutes

Last week a reader asked if I would put together another post about meals I make at home in under 30 minutes. So I looked back at when I wrote my last one and it was all the way back in July. Crazy how fast time goes by. So today I’m bringing it back with 12 meals I recently made at home that will hopefully give you some inspiration for easy meals for yourself and your family. Remember, this meals aren’t pretty, whatsoever. And some aren’t strict paleo. If you’re new here, I don’t eat strict paleo. I eat white rice and some gluten free items. If you don’t want that in your own diet, don’t eat it. Simple as that. And if you need even more inspiration, you can look back at my previous easy meals posts here, here and here!

Just a recap (I shared this in my previous posts) – with a little planning, multitasking and with the help of some special ingredients, there’s really NO EXCUSE to not eat a healthy meal on the table in no time flat. It’s really freaking easy, I promise you that. Stop making excuses for why you can’t get a healthy meal on the table certain nights. It just means you need to plan ahead. Maybe you even need to write out your meals to make sure nothing goes to waste and you’re sticking with your goals.

You’ll see many repeats in my own diet because I stick with foods that make me feel my best and that cook up quickly. Plus, I use whatever ingredients I have on hand in my freezer. So let’s get to it. Here’s a little breakdown of what I always have at home and/or purchase week to week:

ButcherBox – Every month I get my monthly supply of grass-fed, grass-finished, antibiotic and hormone-free, pasture-raised beef, chicken and pork. This way I always have meat on hand that I can pull out of the freezer the day beforehand to make for meals the next day. And since it’s delivered to my doorstep, I don’t have to think about it, which is the best part. In every box, I always get burgers and breakfast sausage, then whatever other meat is available that month!

Thrive Market – I try to get a Thrive Market box delivered to my doorstep every month or so. I love stocking up on coconut wraps, coconut aminos, Siete Foods sea salt grain free tortilla chips, and organic extra virgin olive oil. Be sure to follow me on instagram and my instagram stories/highlights because every time I get an order, I share those finds and goodies on my social media! Thrive also offer seafood now and it’s delicious so I will sometimes grab that from them.

Whole Foods or Natural Grocers or Trader Joe’s –

Freezer section – I always like to purchase cauliflower rice, sliced bell peppers, asparagus, cauliflower and kale so if I’m in a pinch and have no fresh produce around, I can quickly defrost any of these vegetable and whip up a meal quickly. I also recently picked up Trader Joe’s cauliflower gnocchi and love having that on hand.

Produce section – I almost always purchase arugula, kale, carrots, cherry tomatoes, ripe plantains, yukon gold potatoes, sweet baby peppers, butter lettuce, honey crisp apples, cilantro, green onions and whatever other vegetable looks good.

Pre-cut veggies – At Whole Foods (and many other grocery stores nowadays), they have pre-cut vegetables that have made a huge difference when it comes to how long it takes to make a meal. It costs a little more, but to me it’s worth it because it keeps me eating healthy. I’ll always buy pre-cut butternut squash fries, brussels sprouts, kale, beets (I buy the Love Beets brand), zucchini noodles, beet noodles, and carrot fries.

Butcher section – Since I get all my meat from ButcherBox, I usually only purchase wild-caught fish and seafood at Whole Foods. We try to eat salmon, scallops, sea bass and whatever other fish looks good. And we’ve been eating more fish and seafood recently because my husband is on a strict diet where he can’t have chicken or pork, which is why most of my dinners are beef or fish/seafood. I love getting fish/seafood for the nights that we have limited time since it cooks up so quickly.

Pantry Products – I keep these items on hand because they make prep incredibly easy and quick whenever I’m in a pinch!

Primal Palate Spices

Primal Kitchen Ranch, Ketchup and Mayo

Balanced Bites Spices

Sir Kensington Ranch, Mayo, Ketchup & Mustard

Mike’s Organic Curry Paste

Rao’s Marinara Sauce

Tolerant Foods Gluten Free Pasta

Latest Freezer Favorites –

Birch Benders Paleo Waffles

Brazi Bites

Trader Joe’s Cauliflower Gnocchi

Cauliflower Rice

Bonafide Bone Broth Soup

Now on to the meals we go!

For this breakfast, I preheated to oven to 400 degrees to cook up a Birch Benders Paleo Waffle for 10 minutes. While the oven heated up, I cooked ButcherBox breakfast sausage with diced red bell peppers and oinons, then I added in leftover air fryer potatoes. Then I topped the waffle with peanut butter and maple syrup. This meal took about 20 minutes.

This dinner took about 30 minutes. First I preheated the oven to 400 degrees, tossed zig-zag butternut squash in avocado oil, topped with salt and garlic powder, then roasted them for 25-30 minutes. Then I cooked up ButcherBox burgers in a cast iron skillet topped with Primal Palate Steak Seasonings and topped it off with Primal Kitchen Ketchup and Mustard. And to finish the meal, I made an easy salad of arugula, apples, orange bell pepper, Primal Kitchen Ranch, plus salt and pepper.

This hearty soup dinner took about 30 minutes. First I preheated the oven to 400 degrees, sliced carrots and tossed them in avocado oil and salt, then roasted them for 25-30 minutes. While the carrots cooked, I cooked chopped bacon in a large pot, set it aside, then sauteed red bell peppers and onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added the Bonafide Broccoli Cheddar Bone Broth Soup along with salt, garlic powder and pepper. When the oven has 10 minutes left, I added Brazi Bites to the baking sheet with carrots. To finish the soup, I added the carrots and Brazi Bites!

When I didn’t know what to make one night, I started with air fryer potatoes which take about 25 minutes. While the potatoes cooked, I topped ButcherBox steak with Primal Palate Steak Seasonings and cooked it in a cast iron skillet until medium rare then let it rest for 5 or more minutes. When the potatoes had about 5 minutes left, I made a quick salad of arugula and apple topped with Primal Kitchen Ranch, plus salt and pepper.

This lunch took about 25 minutes. I first boiled rice until light and fluffy, about 20 minutes. While the rice was cooking, I cooked up ButcherBox ground beef with red and yellow bell peppers. Once the ground beef was browned, then I added a packet of Mike’s Organic Yellow Curry Paste with a can of coconut milk then added a bit of salt and lime juice.

For this 30 minute dinner, I preheated an oven to 400 degrees. Then I tossed diced eggplant and carrots in avocado oil and salt and cooked the veggies for 25-30 minutes. While the veggies roasted, I cooked chopped bacon in a large pot, set it aside, then sauteed onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added Bonafide Creamy Mushroom Bone Broth Soup with salt and pepper. Once the veggies were done roasting, I added the veggies. Then I ate it with leftover carrot fritters (recipe coming soon!).

For this 30 minute dinner, I preheated an oven to 400 degrees, tossed halved brussels spouts in avocado oil and salt then cooked the brussels for 30 minutes. While the brussels roasted, I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. Then I cooked up ButcherBox ground beef with sliced kale then added tomato sauce and salt. Then I ate it all with a little artichoke pesto.

This dinner only took about 25 minutes. I cooked ButcherBox ground beef with bell peppers then added Primal Palate Taco Seasonings, hot sauce, lime juice and salt. Then I cooked up cauliflower rice in a pan with some avocado oil, added salt, garlic powder and chopped cilantro. Then when the cauliflower rice was almost done, I pushed it to the side of the pan, added more fat and added sliced plantains to the pan to cook on both sides for 4-5 minutes.

For yet another soup night dinner, I cooked up bacon in a large pot, set it aside once crispy, then I added a whole sliced onion and cooked down for about 10-15 minutes. Then I added ButcherBox ground beef and cooked until brown. Lastly I added Bonafide French Onion Bone Broth Soup and sliced mushrooms and cooked for about 5 minutes. Lastly, I added the bacon back in with salt and pepper.

This dinner took me 30 minutes. I first made a Moroccan carrot salad (no measurements but the ingredient include grated carrots, red onion, raisins, lemon juice, oil, coriander, cumin, honey, salt and pepper) then set aside for later. Then I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. And while the gnocchi cooked, I cooked a ButcherBox ribeye in a cast iron skillet with Primal Palate Steak Seasonings until medium rare. And I served it all with artichoke pesto that I found at Natural Grocers.

This 30 minute dinner included leftover carrot fritters that were made the night before. For the rest of the dinner, I steamed frozen cauliflower then I pureed it until smooth in a high speed blender with salt and garlic powder. While the cauliflower was cooking, I cooked ButcherBox ground beef in a pan with garlic, onion and bell peppers with salt and pepper then added Primal Palate Meat & Potatoes Seasonings. Then I made a quick tomato salad with cherry tomatoes, onion, cilantro, lime juice, olive oil, salt and pepper.

Last but not least, one last curry! I first made chicken thighs using my air fryer chicken thighs recipe. While the chicken cooked, I I first boiled rice until light and fluffy, about 20 minutes. While the rice cooked. I added oil and peppers to a pan. Once the peppers were soft, I added Mike’s Organic Green Curry Paste and a can of coconut milk, lime juice and salt, and reduced down for about 10 minutes. Then I just added it all together with some cilantro!

12 meals in under 30 minutes! Try these easy meals out and let me know what you think! Healthy doesn’t mean hard. All you need is something simple items around the house and you can have a healthy meal every single day!

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I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

The post Easy Meals I Make at Home in Under 30 Minutes appeared first on PaleOMG - Paleo Recipes.

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#paleo #recipe #paleo diet #food #yum #healthy #delicious

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lazyfoodieskitchen · 4 years

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Bengalis Default Fish Curry

Bengalis and fish are almost synonyms. In Bengal we cook different types of fishes and every fish has its signature dish associated with. But what is different from other places is, the Bengali Fish curries are generally mild, it does not overpower the taste of the fish rather compliments or enhance the taste in a very subtle way. Today the recipe I will share is a modification of a very bare bone skeleton of the most common fish curry, which can be fish agnostic. That is why I call it Bengalis Default Fish Curry. Any fish can be cooked in this sauce and will taste good.

Fish Market! (Google photos) Like me most of the Bengalis grew up having fish at least twice a day for the two main meals lunch and dinner. I do not remember liking or not liking fish as that was never a question or choice. It was part of our life. I have seen my dad going to the market every day seven days a week to get fresh fishes and vegetables in the morning. That was part of his daily rituals. As a result, we will have every day different fishes, and sometimes multiple types in a single day as well. If you go to any fish market in Bengal you will get to see various kinds of fishes. There are various categories like some are freshwater fishes, some saltwater fishes. Freshwater fishes are more common in Bengal, because of the abundance of rivers, lakes, and ponds. Then we have small fishes like Mourola(Indian Carplet), Punti (Anchovy, Barb), Smelt, Kechki(Yellowtail Mullet) medium-sized fishes like Pabda(Butterfish), Perch, Koi (Climbing perch), Bata(Mullet), Tyangra, Parshe(Flathead grey mullet), some are larger fishes like Hilsa, Rohu, Grass Carp, Mrigal(White Carp), Bhetki (Barramundi, Sea Bass), Catfish, Tilapia, Boyal(Wallago). The big fishes can be bigger, by age and weight, also whether it has eggs or not. The interesting part is all these variations dictate their preparations. We have different types of preparations namely "Jhol" which is like Soup, mild in taste, and generally have vegetables in it. Again here most of the fishes have their paired vegetables, they are not usually random. Like for example Bhetki will pair well with Cauliflower but Hilsa pairs well with Eggplant and so on. Then we have "Jhal" which is a sauce based on mustard paste in most cases, along with onion and tomatoes. "Bhapa" which is generally baked with mustard sauce and coconut, "Paturi" which is a form of Grilled fish wrapped in some flavored leaves, "Kaliya" which is a rich curry made of onion-tomato-ginger-garlic paste and other spices, and many more.

Raw Trout

Lightly Fried Fish

Bengali Style Fish Curry The recipe I will share today is a very basic default sauce that can be made with any fish. It is easy to make and often comes handy. Later I will share each of the mentioned categories of sauces but let's start with the default one. You can use any white fishes, here I have used Trout. We can make it either with fish steaks or fillets. To keep the fish pieces shape and nice yellow color, I like to coat them with turmeric and salt, and lightly brown on high heat, before adding them into the sauce. Because the fishes were not exactly fresh, I added a little onion and garlic. Read the full article

#Allpurposefishcurry #Bengalifishcurry #Bengalimacherjhol #easyIndianfishsauce

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5minuteswithjoni · 4 years

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Do you find meal planning taxing? I know I do. Thinking up meals for the week ahead. Ensuring variety and to keep things interesting.

To give you some meal ideas I’ve come up with a six week meal plan. You can pick and choose what you fancy or follow the weeks that work for you. I’ll post links to good recipes on here too. Enjoy.

NB if you have kids who are fussy like mine, they may not eat everything on here. Just go with what works for you and don’t stress if the kids don’t like the food.

If you find these helpful I’ll be happy to send you these in note form for you to add to your phone, just send me a message on Facebook.

Here goes:

Week 1

Monday: Chicken fajitas with sour cream & guacamole 🌯🍗🥑

Tuesday: Cuban chorizo & prawn linguine 🍝

Wednesday: Swedish meatballs, mash & greens with creamy sauce and red jelly 🧆

Thursday: Lentil soup & sour dough. 🍲🍞

Friday: Salmon, greens & crushed new potatoes 🍣🥔

Saturday: Steaks, potato dauphinois & green beans (Macaroni cheese for kids) 🥩

Sunday: Mary Contini Lasagne. 🍲

Week 2

Monday: Chicken chasseur & red wine ju with mash & greens 🍗🧅🥬🍷

Tuesday: Prawn stir fry with prawn crackers

Wednesday: Slow cooked chilli con carne & wedges with sour cream & chive dip 🍲

Thursday: Chicken spinach & mushroom pesto spaghetti 🍝

Friday: Pitta Pizzas, salad & coleslaw 🍕

Saturday: Sausage ragu with rigatoni pasta

Sunday: Pork meatballs in sweet soy sauce with broccoli and rice 🧆

Week 3

Monday: Cajun chicken & mediterranean vegetables 🍗🍆🍅

Tuesday: Sea bass with watercress & crushed new potatoes. 🥔🍲

Wednesday: Beef and red wine casserole followed by watermelon. 🥩🍷🍉

Thursday: Sausages, mash & peas 🍲

Friday: Thai green curry and jasmine rice 🥘

Saturday: Beef mince tacos & salad 🌮

Sunday: Easy Spanish chicken & roast potatoes. 🍗🥔

Week 4

Monday: Sweet chilli pork stir fry & udon noodles 🥬🍜

Tuesday: Scrambled egg & bacon on toast.🥚🍞

Wednesday: Toad in the hole with cauliflower cheese and peas. 🧀

Thursday Tricolour taglielle with rocket, tomatoes, feta & capers 🍝

Friday: Chicken korma curry & poppadums.

Saturday: Burgers with cheese, tomato & lettuce 🍔

Sunday: Mexican grilled chicken & salad 🍗🥑🌽

Week 5

Monday: Fusilli carbonara with streaky bacon lardons 🍝🥓

Tuesday: Lemon chicken & green beans with coconut rice

Thursday: Piri piri chicken with broccoli & sweet potatoe wedges 🍗🌶🍠

Friday: Pulled pork burritos with gem lettuce, avocado & tomatoe 🌯🥗

Saturday: Tomato pasta bake 🥫

Sunday: Roast beef, cauliflower cheese, Yorkshire puddings, carrots, rosemary roast potatoes. Chocolate tart & creme fraiche. 🥩🥔🧄🥮

Week 6

Monday: Chimichurri chicken with broccoli & mash. 🍗🥦🥔

Tuesday: Steamed fish & pak choi parcels with sticky rice 🥬🍱

Wednesday: Chicken, spinach & mushroom pesto spaghetti 🍗🍝

Thursday: Thai beef stir fry 🥩 🍝

Friday: Steak, potato wedges & green beans 🥩🥔

Saturday: Crispy chicken burgers with coleslaw & french fries

Sunday: Roast garlic & herb chicken and roasted root veg. 🍗🧄🥕🍠🧅

Week 7

Monday: Tiger Prawn tagliatelle 🍝

Tuesday: Chicken breasts stuffed with green olives and goats cheese and roasted cubes

Wednesday: Oregano lamb steaks sand giant cous cous (Goujons for kids) 🥩

Thursday: Pea and sweet potatoe korma 🥘

Friday: Steak, wedges and chimichurri sauce

Saturday: Tomatoes pasta bake 🥫

Sunday: Roasted herb chicken with tomato & mozzerella & fusilli salad with honey dressing 🍗🥗

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listsforseb · 4 years

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in game preferences

loves : frozen tear, obsidian, pumpkin soup, sashimi, void egg, golden pumpkin, magic rock candy, pearl, prismatic shard, rabbit's foot

likes : honey, cheese, goat cheese, coffee, green tea, juice, cloth, mayonnaise, duck mayonnaise, void mayonnaise, dinosaur mayonnaise, pickles, jelly, caviar, aged roe, ancient fruit, blackberry, blueberry, cactus fruit, cherry, coconut, cranberry, crystal fruit, grape, hot pepper, melon, rhubarb, spice berry, starfruit, strawberry, plum, flounder, quartz, salad, cauliflower, baked fish, parsnip soup, vegetable medley, fried calamari, lucky lunch, fried mushroom, pizza, bean hotpot, glazed yams, carp surprise, hashbrowns, pancakes, salmon dinner, fish taco, crispy bass, pepper poppers, tom kha soup, trout soup, chocolate cake, pink cake, rhubarb pie, cookie, spaghetti, fried eel, spicy eel, maki roll, tortilla, red plate, eggplant parmesan, rice pudding, ice cream, blueberry tart, autumn's bounty, super meal, cranberry sauce, stuffing, survival burger, dish o' the sea, miner's treat, roots platter, triple shot espresso, algae soup, pale broth, plum pudding, artichoke dip, stir fry, roasted hazelnuts, pumpkin pie, radish, salad, fruit salad, blackberry cobbler, cranberry candy, bruschetta, coleslaw, fiddlehead risotto, poppyseed muffin, chowder, fish stew, escargot, lobster bisque, maple bar, crab cakes, shrimp cocktail, life elixir, maple syrup, earth crystal, fire quartz, emerald, aquamarine, ruby, amethyst, topaz, jade, diamond, tigerseye, opal, fire opal, alemite, bixite, baryte, aerinite, calcite, dolomite, esperite, fluorapatite, geminite, helvite, jamborite, jagoite, kyanite, lunarite, malachite, neptunite, lemon stone, nekoite, orpiment, petrified slime, thunder egg, pyrite, ocean stone, ghost crystal, jasper, celestine, marble, sandstone, granite, basalt, limestone, soapstone, hematite, mudstone, slate, fairy stone, star shards, fiddlehead fern, amaranth, artichoke, beet, bok choy, cauliflower, corn, eggplant, garlic, green bean, hops, kale, parsnip, potato, pumpkin, radish, red cabbage, tea leaves, tomato, wheat, yam

neutral : fried egg, bread, hops, tea leaves, wheat, pufferfish, anchovy, tuna, sardine, bream, largemouth bass, rainbow trout, smallmouth bass, salmon, walleye, perch, carp, catfish, pike, sunfish, red mullet, herring, eel, octopus, red snapper, squid, sea cucumber, super cucumber, ghostfish, stonefish, ice pip, lava eel, sandfish, scorpion carp, midnight carp, sturgeon, tiger trout, bullhead, tilapia, chub, dorado, albacore, shad, lingcod, halibut, woodskip, void salmon, slimejack, midnight squid, spookfish, blobfish, crimson fish, angler, legend, glacierfish, mutant carp, lobster, clam, crayfish, crab, cockle, mussel, shrimp, periwrinkle, snail, oyster, seaweed, green algae, white algae, milk

dislikes : apple, salmonberry, pomegranate, peach, orange, apricot, chanterelle, common mushroom, daffodil, dandelion, hazelnut, holly, leek, morel, purple mushroom, snow yam, horseradish, winter root, unmilled rice, sweet pea, crocus, sunflower, tulip, summer spangle, fairy rose, blue jazz, wine, ale

hates : seafoam pudding, strange bun, poppies, clay, complete breakfast, farmer’s lunch, omelet, oil, beer

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fitnesshealthyoga-blog · 6 years

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New Post has been published on https://fitnesshealthyoga.com/food-lists-meal-plan-and-more/

Food Lists, Meal Plan and More

When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary.

Many people choose to follow a 1,500-calorie diet plan to jumpstart weight loss and control their food intake.

This article explains how to follow a 1,500-calorie diet, including foods to eat, foods to avoid and tips for healthy, long-term weight loss.

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While 1,500 calories may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey

The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health.

It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.

To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure (TDEE) (1).

The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.

Here is the Mifflin-St. Jeor equation for both men and women:

Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5

Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161

To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor (2).

There are five different levels of activity:

Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)

Lightly active: x 1.375 (light exercise fewer than 3 days per week)

Moderately active: x 1.55 (moderate exercise most days of the week)

Very active: x 1.725 (hard exercise every day)

Extra active: x 1.9 (strenuous exercise 2 or more times per day)

After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals.

Creating a Calorie Deficit for Weight Loss

While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat.

Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week.

Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of weight loss is much slower.

Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates (3, 4).

For example, a review of 35 studies observed weight loss of 0.004–2.5 pounds (0.002–1.13 kg) per week when calories were restricted by 240–1,000 calories per day (5).

Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1–2 pounds (0.5–1 kg) per week.

However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected.

Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.

Summary Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 1–2 pounds (0.5–1 kg) per week.

When attempting to lose weight and adopt better eating habits, it’s important to choose unprocessed, whole foods.

Though it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:

Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.

Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.

Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.

Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.

Eggs: Whole eggs are more nutrient dense than egg whites.

Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.

Plant-based protein sources: Tofu, tempeh, plant-based protein powders.

Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.

Legumes: Chickpeas, kidney beans, lentils, black beans and more.

Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.

Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.

Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.

Unsweetened plant-based milks: Coconut, almond, cashew and hemp milk.

Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.

Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.

Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal.

Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.

Research shows that both high-fiber and high-protein diets are effective at promoting fat loss (6, 7).

Summary Whole foods, such as vegetables, fruits, eggs, fish and nuts, should make up the majority of any healthy diet.

Processed foods and added sugar should be kept to a minimum in any healthy weight loss plan.

Cutting out or limiting the following foods can help you lose weight and improve your overall health.

Fast food: Chicken nuggets, fries, pizza, hot dogs etc.

Refined carbs: White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.

Added sugars: Sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.

Processed foods: Packaged foods, processed meats (deli meats, bacon), boxed pasta dishes, cereal bars, etc.

Fried foods: Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.

Diet and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.

Sweetened beverages: Soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.

Although enjoying a favorite food or beverage every now and then won’t hurt your weight loss goals, indulging regularly will.

For example, if you have a habit of eating ice cream every night after dinner, reduce your intake to one serving of ice cream once or twice a week.

Cutting back on habits that are hindering weight loss may take time, but it’s necessary in order to reach your wellness goals.

Summary Fast food, refined carbs and added sugars should be limited when following a nutritious diet for weight loss.

Here is a nutritious, one-week 1,500-calorie sample menu.

The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free.

The following meals are around 500 calories each (8):

Monday

Breakfast — Egg and Avocado Toast

Lunch — Salad With Grilled Chicken

2 cups (40 grams) of spinach

4 ounces (112 grams) of grilled chicken

1/2 cup (120 grams) of chickpeas

1/2 cup (25 grams) of shredded carrots

1 ounce (28 grams) of goat cheese

Balsamic vinaigrette

Dinner — Cod With Quinoa and Broccoli

5 ounces (140 grams) of baked cod

1 tablespoon (15 ml) of olive oil

3/4 cup (138 grams) of quinoa

2 cups (176 grams) of roasted broccoli

Tuesday

Breakfast — Healthy Yogurt Bowl

1 cup (245 grams) of full-fat plain yogurt

1 cup (123 grams) of raspberries

2 tablespoons (28 grams) of sliced almonds

2 tablespoons (28 grams) of chia seeds

1 tablespoon (14 grams) of unsweetened coconut

Lunch — Mozzarella Wrap

2 ounces (46 grams) of fresh mozzarella

1 cup (140 grams) of sweet red peppers

2 slices of tomato

1 tablespoon (15 grams) of pesto

1 small, whole-grain wrap

Dinner — Salmon With Veggies

1 small sweet potato (60 grams)

1 teaspoon (5 grams) of butter

4 ounces (112 grams) of wild-caught salmon

1 cup (88 grams) of roasted Brussels sprouts

Wednesday

Breakfast — Oatmeal

1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened almond milk

1 cup (62 grams) of sliced apple

1/2 teaspoon of cinnamon

2 tablespoons (32 grams) of natural peanut butter

Lunch — Veggie and Hummus Wrap

1 small whole-grain wrap

2 tablespoons (32 grams) of hummus

1/2 avocado

2 slices of tomato

1 cup (20 grams) of fresh arugula

1 ounce (28 grams) of muenster cheese

Dinner — Chili

3 ounces (84 grams) of ground turkey

1/2 cup (120 grams) of black beans

1/2 cup (120 grams) of kidney beans

1 cup (224 grams) of crushed tomatoes

Thursday

Breakfast — Peanut Butter and Banana Toast With Eggs

2 fried eggs

1 slice of Ezekiel toast

2 tablespoons (32 grams) of natural peanut butter

1/2 sliced banana

Lunch — On-the-Go Sushi

1 cucumber and avocado sushi roll made with brown rice

1 vegetable roll with brown rice

2 pieces of salmon sashimi and a green salad

Dinner — Black Bean Burger

1 cup (240 grams) of black beans

1 egg

Chopped onion

Chopped garlic

1 tablespoon (14 grams) of breadcrumbs

2 cups (20 grams) of mixed greens

1 ounce (28 grams) of feta cheese

Friday

Breakfast — Breakfast smoothie

1 scoop of pea protein powder

1 cup (151 grams) of frozen blackberries

1 cup (240 ml) of coconut milk

1 tablespoon (16 grams) of cashew butter

1 tablespoon (14 grams) of hemp seeds

Lunch — Kale Salad With Grilled Chicken

2 cups (40 grams) of kale

4 ounces (112 grams) of grilled chicken

1/2 cup (120 grams) of lentils

1/2 cup (25 grams) of shredded carrots

1 cup (139 grams) of cherry tomatoes

1 ounce (28 grams) of goat cheese

Balsamic vinaigrette

Dinner — Shrimp Fajitas

4 ounces (112 grams) of grilled shrimp

2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil

2 small corn tortillas

1 tablespoon of full-fat sour cream

1 ounce (28 grams) of shredded cheese

Saturday

Breakfast — Oatmeal

1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened almond milk

1 cup (123 grams) of blueberries

1/2 teaspoon of cinnamon

2 tablespoons (32 grams) of natural almond butter

Lunch — Tuna Salad

5 ounces (140 grams) of canned tuna

1 tablespoon (16 grams) of mayo

Chopped celery

2 cups (40 grams) of mixed greens

1/4 sliced avocado

1/2 cup (31 grams) of sliced green apple

Dinner — Chicken With Veggies

5 ounces (120 grams) of baked chicken

1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil

2 cups (176 grams) roasted broccoli

Sunday

Breakfast — Omelet

2 eggs

1 ounce (28 grams) of cheddar cheese

1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of coconut oil

1 cup (205 grams) of sautéed sweet potatoes

Lunch — On-the-Go Chipotle

1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken, brown rice, 1/2 serving of guacamole and fresh salsa

Dinner — Pasta With Pesto and Beans

1 cup (140 grams) of brown-rice pasta or whole-wheat pasta

1 tablespoon (14 grams) of pesto

1/4 cup (60 grams) of cannellini beans

1 cup (20 grams) of spinach

1 cup (139 grams) of cherry tomatoes

1 tablespoon (5 grams) of grated parmesan cheese

As you can see, eating healthy doesn’t have to be boring.

What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.

If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious.

This way, you will be less inclined to make a last-minute unhealthy meal choice.

Summary A 1500-calorie diet should be rich in fresh produce, protein and fiber. Though preparing meals at home is best, it’s possible to make healthy choices when eating out by reviewing the menu beforehand.

While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.

Be Aware of Your Calorie Intake

Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming (9).

An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.

Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.

Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.

Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (10, 11).

Eat Whole Foods

Any healthy meal plan should revolve around whole, natural foods.

Processed foods and beverages, such as fast food, candy, baked goods, white bread and soda, aren’t good for your health and major contributors to the obesity epidemic (12).

Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain (13).

Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods.

Basing your meals around whole, single-ingredient foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.

Be More Active

Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health.

While starting a new fitness program may seem like a daunting task, it doesn’t have to be.

If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity.

Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging.

Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers (14).

Don’t Obsess Over Your Weight

While people generally state that they want to lose weight, they often mean that they want to lose fat.

When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass.

Though this leads to slower weight loss, increased muscle mass helps your body burn fat (15).

Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.

This can show you that even though the scale shows slow weight loss, you’re still losing fat and gaining muscle.

Summary Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.

No matter how much weight you need to lose, cutting out excess calories and increasing physical activity is key.

A 1,500-calorie diet fits the needs of many people who want to lose fat and improve health. Like any healthy diet it should include mostly whole, unprocessed foods.

Reducing excess calories and using some of the simple tips in this article can help you succeed in your weight loss journey.

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conners-clinic · 5 years

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From our office handout:

NEW Eating God’s Way for Cancer

Meat (grass-fed organic ONLY – high in protein and Omega 3)

NO meat for first ___12_____months

meat bone soup or stock, liver and heart (must be organic)

lamb, buffalo, elk, venison, beef, goat, veal

jerky (organic with no chemicals, nitrates, or nitrites)

beef or buffalo sausage (with no chemicals and preferably no pork casing)

Fish (wild- caught ONLY, and the fish must be fish with fins and scales. Eg: No catfish)

NO fish for first _____3____months

fish soup or stock, salmon, halibut, tuna, cod, scrod, grouper, haddock, walleye, panfish, lake fish

trout, orange roughy, sea bass, snapper, sardines (canned in water or olive oil only), herring, sole, whitefish

Poultry (pastured, free-range and organic)

NO poultry for first _____3_____months

poultry bone soup or stock, chicken, Cornish game hen, guinea fowl, turkey, duck

chicken or turkey bacon or sausage

Lunch Meat (organic, free range, and hormone free ONLY)

NONE

Eggs (high omega-3/DHA or organic is best)

chicken eggs (whole with yolk) UNLESS Egg intolerant

Dairy (organic and UN-Pasteurized (RAW) ONLY – NON if Dairy Intolerant!)

NO dairy for first _____12______months – NOTE: NO Kefir or Kombucha if yeast or mold are found to be a part of your problem!

Really NO Dairy for everyone is BEST unless RAW but that’s hard to find

homemade kefir made from raw goat’s milk or raw cow’s milk

raw goat’s milk hard cheeses, raw cow’s milk hard cheeses

goat’s milk plain whole yogurt, organic cow’s milk yogurt or kefir

raw cream, raw butter if possible (or organic)

Fats and Oils (organic is best, you MUST EAT A LOT OF GOOD FAT)

Oil: coconut oil is BEST FOR EVERYTHING, extra virgin (best for cooking) olive oil,

Spread: Ghee butter; RAW butter

Avocado (eat one every day), coconut milk/cream (canned), oil

Vegetables (organic fresh or frozen is best)

ALL veggies are good – especially lower carb, organic (broccoli, artichokes, asparagus, beets, cauliflower)

STRICTLY LIMIT white potatoes and corn (corn is really a grain), eat sweet potatoes instead

Fruits (organic fresh or frozen is best)

Stone fruits are BEST – fruits with a pit

LIMIT dried fruits (no sugar or sulfites), raisins, figs, dates, prunes; NO FRUIT JUICES!!!

Grains and Starchy Carbohydrates (organic is best, and whole grains and flours are best if soaked for six to twelve hours before cooking) ***Brain-Based Therapy patients MUST stay off Gluten!!!

NO GRAINS is best!!!!!!!!!!! Yes, that’s right, I said NO GRAINS!

Gluten-FREE oats, rice, millet

Pamela’s Mix brand flour for baking, waffles, pancakes; use Quinua

UDI bread is a good gluten free brand that makes bread and muffins but it is high carbs!

Sweeteners (NO Artificial and NO High Fructose Corn Syrup!!!)

Unheated raw honey; LOCAL honey; date sugar; stevia; pure maple syrup; NO ARTIFICIAL SWEETNERS!!!!!! (these kill you!)

Beans and Legumes (best if soaked for twelve hours)

miso, lentils, tempeh, natto, black beans, kidney beans, navy beans, white beans, pinto beans, red beans

split peas, garbanzo beans, lima beans, broad beans, black-eyed peas

Nuts and Seeds (organic, raw, and/or soaked is best)

RAW almonds, pumpkin seeds, hemp seeds, flaxseeds, sunflower seeds, almond butter, tahini,

hemp or pumpkin seed butter, sunflower butter, walnuts, macadamia nuts, pecans, hazelnuts, Brazil nuts

Condiments, Spices, and Seasonings (organic is best – MUST BE GLUTEN FREE)

salsa (fresh or canned), tomato sauce (no added sugar), guacamole (fresh), NO soy sauce (use Bragg’s Aminos)

apple cider vinegar, raw salad dressings and marinades, herbs and spices (no added stabilizers)

Herbamare seasoning, Celtic Sea Salt, sea salt, mustard, ketchup (no High Fructose Corn Syrup), salad dressings (no canola oil)

marinades (no canola oil), omega-3 mayonnaise, natural extracts such as vanilla or almond

Beverages

Reverse osmosis purified water; unsweetened herbal teas, raw vegetable or fruit juices, lacto-fermented beverages (like Kombucha – unless Candida/yeast/mold/fungus issues), coconut water

*Limit Carbohydrates to less than 50 grams/day or less

*Detox Diets I recommend may severely limit some of the above for a period of time

*Consider Coffee Enemas to flush out the intestinal tract and cleanse the body

*Add ONLY supplements that Dr. Conners has instructed – never buy things from store!

*Study and meditate on Scripture daily, focus on what is good, holy and righteous; keep away from the negative, bad thoughts and disease-oriented thinking.

Focus on the PROCESS not the outcome.

Reasoning

Alexander Fleming, the discoverer of penicillin, once said, “If the soil causes the disease; the cure to the disease also lies in it.” We might say, “The cure for cancer lies in the cause of cancer, namely, the imbalanced immune system.”

For instance, while TNFalpha, Natural Killer Cells (NKC), and Macrophages, some of the pro-inflammatory chemicals of the Th1 (immediate, killer-cell side) immune response brings inflammation, it also brings the cure, the correction, the stimulus that leads to cancer suppression.

Also it is noted that while pro-oxidants produced in the body mediate inﬂammation, antioxidants (such as glutathione) suppress this response. Inﬂammation is an important part of the body’s response to both internal and external environmental stimuli. This response serves to counteract the insult incurred by these stimuli to the body – survival is always the body’s goal. When acute inﬂammation, as seen in a fever, is manifested for a short period of time, it has a therapeutic consequence. However, when inﬂammation becomes chronic or lasts too long, it can prove harmful and may lead to disease. It’s all about balance.

This was an excerpt from Dr Conners’ book, Stop Fighting Cancer and Start Treating the Cause.

Free Download Buy the Book

via News – – Conners Clinic

#IFTTT #News – – Conners Clinic

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clarencebfaber · 6 years

Text

The Ultimate Guide to the GAPS Diet

The GAPS Diet

When you hear the word “diet” what comes to mind?

If you’re like most people, you instantly think “weight loss.”

However, the word “diet” actually means “a way of life”—and diets simply entail the foods we eat on the daily for our best health.

For some, the “diet” they follow actually means eating foods that help heal their body, if they are coming from a place of illness, disease or digestive distress.

“Therapeutic diets” can help one do just that.

Ever heard of GAPS diet? If not…read on about how food can be your medicine—especially if you struggle with anxiety, depression or digestive woes.

GAPS Diet 101

Back in the day, “paleo” used to be the only “real food” nutrition philosophy out there.

Fast forward to today, and we’re bombarded with all sorts of diet philosophies about “keto,” and “AIP” and “specific carbohydrate diet” and “GAPS”…But what’s the difference?

More than a weight loss approach, the above mentioned protocols are actually “therapeutic” or “healing diets”—designed to help treat disease, restore gut health

There’s a ton of different “healthy” and “gut-healing” diet protocols.

The “GAPS” nutrition protocol—also known as “Gut & Psychology Syndrome” protocol is a dietary strategy developed by Dr. Natasha Campbell-McBride when she was trying to find a cure and treatment for her son with autism.

After running into wall after wall with doctors who told her that her son would always be “that way,” Campbell-McBride began to turn to “food as medicine.”

She studied and observed the impact of certain foods on her son’s behavior and symptoms, and unbeknownst to herself at the time, began to become a leader in the “gut-brain” connection school of thought.

GAPS has become a leading a dietary treatment, designed to help individuals heal from their own struggles with neurological conditions, anxiety, digestive pathologies, autoimmune disease and general inflammation.

And the philosophy is quite simple:

Eat real food: Especially meat, fish, vegetables and healthy fats.

The diet progresses in stages, and eliminates a greater amount of inflammatory-causing foods in the beginning in order to support gut restoration.

The ultimate goal?

Reintroduction of a wide variety of foods, a healthier brain and a happier gut.

Win. Win. Win.

THE GAPS PROTOCOL: HOW IT WORKS

GAPS diet begins with a 6-stage “Introductory” phase that generally takes people 3-6 weeks to complete.

Each stage lasts about 5 days, and helps a person remove many common “trigger” foods (associated with poor gut health or brain function) in order to allow their body to heal their gut and mind, then slowly help them expand and reintroduce foods back in.

At the end of the “introductory” phase, you finally arrive to the “full GAPS diet”—which includes all the foods found here.

The primary foods GAPS eliminates throughout the entire course include those with the highest connections to gut and brain inflammation, digestive difficulties and poor brain power, including:

Dairy

Potatoes/Sweet Potatoes

Legume

Grains (rice, breads, pasta)

Sugar

Cocoa/Carob

Corn, Corn Syrup, Corn Starch

Chewing Gum

Jams/Jellies

Other food additives (carageenan, cellulose gum, MSG)

Conventional, processed deli meats and smoked meats

Soy

Some fruits* (FOS fructooligosaccharides; Pectin—like citrus, grapes, apples, plums)—*Consume in small amounts and notice if they bother you

The diet is not meant to last “forever”, but it is a therapeutic diet with the end goal to eat “in abundance.”

(Download the GAPS food list here)

A supplemental approach is often also recommended, entailing probiotics, hydrochloric acid (stomach acid), digestive enzymes and/or anti-microbial herbs to support gut healing.

GAPS may be followed independently, but it is best guided by a skilled and knowledgeable nutrition or functional medicine practitioner, familiar with treating and supporting gut health and restoration.

Here’s an overview of what foods each of the three GAPS stages includes and eliminates:

THE GAPS DIET PROTOCOL: INTRODUCTION STAGES 1-6 PROGRESSION

Each stage is intended to last 3-5 days and allow gut and mind healing to take place.

STAGE 1: Keep it Simple

Progress to the next stage every 3-5 days, as long as your body tolerates it:

Eat in Abundance

Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant or fish)

Stew or soup made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods (homemade fermented vegetable juices and/or homemade fermented whey, yogurt or sour cream daily—1-2 tsp daily);

Fresh ginger tea, chamomile tea with raw honey, if desired (and not dealing with bacterial overgrowth)

Well boiled broccoli, cauliflower, carrots, onions, leeks

Baked squash, winter and summer

Boiled meats

Sea salt

Purified water*

*Start the day with a cup of still mineral or filtered water.

STAGE 2- Eggs & Fermented Foods

Eat in Abundance

Everything in Stage 1, plus:

Raw organic egg yolks & Soft boiled eggs if no allergy to the white is suspected

Stews and casseroles made with meats and vegetables.

Increase daily amount of homemade yogurt, kefir

Sauerkraut, fermented vegetables or vegetable medley if juice was initially introduced

Fermented fish

Ghee

STAGE 3-Pancakes

Eat in Abundance

Everything in Stages 1 & 2, plus:

Ripe avocado eaten with broth, starting with 1-3 teaspoons a day

Nutbutter* pancakes mixed with squash and eggs and cooked in fat or ghee — starting judiciously with one a day

Scrambled eggs

*Recipe below!

STAGE 4-“Bread” & Olive Oil

Eat in Abundance

All of the above and you may add:

Freshly made vegetable juices: start with a few tablespoons of carrot juice (made with a juicer — not pureed vegetables)

Bread* made with nut flour, eggs, squash, fat, salt

Cold pressed olive oil

*Recipe below!

STAGE 5-Raw Veggies + Grilled Meat

Eat in Abundance

All of the above, plus:

Raw legal vegetables, peeled and deseeded

Fresh applesauce from cooked and pureed apples

Raw honey, up to a couple tablespoons a day (that includes any that is in baked goods)

Boiled, roasted, or grilled meat

Juiced apple, pineapple, and mango (avoid citrus)

STAGE 6-Pumpkin Muffins + Fruits

All of the above and you may add:

Peeled, raw apple

Other raw fruits may be introduced slowly

Baked goods with dried fruit as a sweetener

GAPS PROTOCOL FOOD LIST

You’ve finally arrived!

Check out the GAPS Food download for all-you-can-eat foods, plus 3 bonus GAPS recipes .

SUPPLEMENT SUGGESTIONS

Probiotics

Prescript Assist

Primal Defense Ultra

Florasport by Thorne

Digestive Enzymes

Spectrazyme Complete

Transformation Enzymes

Fish Oil or Fermented Cod Liver Oil

Omega-genics

L-Glutamine Powder

Glutagenics

DISORDERED EATING?

When I first heard about the GAPS “diet,” the word “diet” had me completely turned off, with my fingers in my ears.

“La, la, la…I don’t want to hear it…”

However, as I have learned more about it, and implemented some of the principles myself for my own gut healing, I have discovered that the use of GAPS as “medicine” can be enormously impactful for some—especially those who have tried the whole “eating healthier” approach, only to still feel like their body is at war with them.

The thing is: GAPS diet is not intended to last a lifetime.

If you’re considering experimenting, it’s crucial to keep in mind that the ultimate goal of GAPS is not restriction, but abundance—first “wiping the slate clean” for optimal healing of the gut and mind, then, adding more nourishing foods that (hopefully) your body tolerates better than before.

Think: Growth and abundant mindset…Not restrictive.

HOW DO I KNOW WHERE TO START?

Your initial state of health will determine if the full-on 6-stage approach is warranted.

People who may benefit from the FULL GAPS include those with:

Moderate-high chronic anxiety

Autism spectrum disorder

Sensory processing disorder

SIBO (small intestinal bacterial overgrowth)

Parasites in stool

Dysbiosis (disrupted gut flora)

Repeat Candida overgrowth

Chron’s

Ulcerative Colitis

Chronic Diarrhea

IBS/IBD

Bi-polar

Depression

Those who have tried “gut healing” through supplements or “clean diet” changes with no luck

If you are generally healthy, but still experience some “digestive issues” (gas, bloating, constipation, allergies, low immunity), you can benefit from GAPS too, but you may not need to go through all 6 stages.

Instead of building up for 15-20 days to more solid foods and variety, consider a 24-hour broth and juice day, then hop into Stage 4 and finish it out from there. This will thoroughly rest a semi-functioning or lagging digestive tract.

THE BOTTOM LINE

5 Core GAPS Principles

GAPS is a therapeutic diet to heal the body and mind. Use wisely.

Meat broths, fermented foods, apple cider vinegar are your BFF’s

Don’t forget to take a probiotic

Keep it simple: Simple foods. End in mind. One day at a time.

Eat in “abundance” (not restriction). Aim to integrate and expand your diet as your body heals).

Download your WORKSHEET here for a full GAPS food list, daily sample meal plans and ideas, and 3 exclusive recipes.

WORKSHEET

GAPS FOOD LIST

Full GAPS Diet Food List

VEGETABLES

Artichoke

Arugula

Asparagus

Avocados

Beets

Bell Peppers

Bok Choy

Broccoli

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collards

Cucumbers

Eggplant

Fennel

Garlic

Green Beans

Jerusalem Artichoke

Kale

Mushrooms

Olives

Onions

Parsnip

Pumpkin

Radish

Romaine Lettuce

Seaweed

Spinach

Squash (summer and winter)

Tomatoes

Turnips

Watercress

FISH (Wild Caught only, NO Farm Raised)

Anchovies

Bass

Cod

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Red Snapper

Salmon

Sardines

Seabass

Trout

Tuna

Walleye

NUTS AND LEGUMES (ideally sprouted or as nut butters)

Almonds (sprouted or as raw nut butter)

Brazil Nuts

Coconut (technically a drupe)

Hazelnuts

Lima Beans (soaked)

Macadamia

Navy Beans (soaked)

Pecans

Pine Nuts

Walnuts

Nut Butters

Nut flours (in moderate amounts – no more than 1/4 cup a day)

FATS / OILS

(Organic Unrefined)

Avocado Oil

Almond Oil

Butter (pastured)

Coconut Oil

Flaxseed Oil

Ghee

Hempseed Oil

Macadamia Oil

Olive Oil

Sesame Oil

Palm Oil (sustainable)

Walnut Oil

DAIRY (raw, aged and grass-fed)

Goat Cheese (aged 60+ days)

Kefir (Cultured Goat Milk) (fermented 24+ hours)

Raw Sheep Cheese (aged 60+ days)

Sheep Yogurt (fermented 24+ hours)

Raw Cows Cheese (aged 60+ days)

Raw Cows amasai, kefir and yogurt (fermented 24+ hours)

MEAT (Organic, Grass-fed)

Beef

Bison

Bone Broth

Chicken

Duck

Eggs (free-range)

Lamb

Turkey

Quail and other wild game

Venison and other wild game

FRUITS – in moderation

Apple

Apricot

Banana

Blackberries

Blueberries

Cantaloupe

Cherries

Coconuts

Figs

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Nectarine

Orange

Papaya

Peaches

Pears

Pineapple

Plums

Pomegranate

Raspberries

Rhubarb

Strawberries

Watermelon (no seeds)

SPICES AND HERBS

Basil

Black Pepper

Cilantro

Coriander Seeds

Cinnamon

Cumin

Dill

Fennel

Garlic

Ginger

Mint

Parsley

Peppermint

Rosemary

Sage

Sea Salt

Tarragon

Thyme

Turmeric

CONDIMENTS

Apple Cider Vinegar

Coconut Vinegar

Sea Salt

FLOURS

Coconut Flour

Almond Flour

BEVERAGES

Almond Milk

Coconut Kefir

Coconut Milk

Herbal Teas

Raw Vegetable Juices

Sparkling Water

Spring Water (or Filtered)

Wine, in moderation

SWEETENERS – in moderation

Raw Honey

Dates made into paste

SAMPLE GAPS MEAL PLAN

*After Introductory Phase

After you’ve walked through the basic protocol, here are some ideas to begin to eat “in abundance” (again).

Pre-Breakfast

12-16 oz. Filtered Water with sea salt and lemon

Breakfast

Nut butter Pancakes with 1 Tbsp. Pure Maple

Pork Sausage (nitrate free)

Sauerkraut

Lunch

Chicken Salad*

Nut-based Crackers (homemade, or store bought, like Simple Mills)

Cold Pressed Green Juice

Dinner

Herb Crusted Salmon

Roasted Rainbow Carrots

Pan-fried Greens

OTHER GAPS MEAL IDEAS: SIMPLIFIED

BREAKFASTS

Eggs Over Easy

Scrambled Eggs

Omelet

Coconut Yogurt with fruit

Coconut Flour Pancakes

Nutbutter Pancakes (with banana or squash)

“Hash”: Ground sausage, butternut squash, greens, mushrooms, ghee

Applegate Farms Breakfast Chicken Sausages or Turkey Sausages

Homemade Sausage Patties

Ham (sugar free, nitrate free)

Bacon (no nitrates, sugar)

Smoothies with coconut milk, vanilla beef isolate protein powder, greens, banana, nut butter

Pumpkin Muffins

Coconut Flour Muffins

Carrot Muffins

LUNCHES

Meat, Veggies, Avocado

Grownup Lunchable: Turkey/Ham Roll-ups, Cooked Steamed Carrots, Primal Kitchen Ranch Dressing

Lettuce Wraps with Ground Meat, Avocado, Tomatoes, Sprouts

Butternut Squash or Acorn Squash, Ground Turkey, Coconut Butter, Greens

Greens with Meat, Olives, Olive Oil + Apple Cider Vinegar

Burger Patties, Guacamole, Crispy Brussels Sprouts

Tuna, Chicken or Salmon Salad

Nut/seed-crackers, Turkey/Ham, Grassfed Cheddar Cheese (occasional)

Hot Dogs—no nitrates

Meatballs

Baked Chicken Thighs, Summer Squash-Roasted with Avocado Oil, Greens

Nutbutter with Celery, Fermented or Coconut Yogurt

DINNERS

Pot Roast, Veggies

Chicken Drumsticks

Homemade Meatballs with Spaghetti Squash

Cauliflower Shepherd’s Pie

Pulled pork with Sweet Onions & Meat Broth

Garlic Shrimp

Baked Salmon or Snapper with Veggies

Butternut or Acorn Squash Coconut Milk Soup

Chicken Curry over Zucchini Noodles

Roast Chicken with Roasted Beets & Asparagus

“Sloppy Joes” (meat and seasonings) over Spinach

Bacon & Eggs

Stir Fry with Coconut Aminos

Bison Beanless Chili with Coconut Flour “Cornbread”

Grass-fed Burger Patties with Carrot Fries

Fish with “Yogurt Sauce” on top (coconut yogurt) in Coconut Flour Tortillas

Grass-Fed Steak with Cauliflower Mash + Pan-fried Collard Greens

SNACKS

Beef Jerky

Hardboiled Eggs

Turkey/Ham Rollups

Pulled Chicken

Coconut Butter + Green Apple

Cucumber Tomato Salad

Raw Sprouted Nutbutter + 1/2 Banana

Carrots with Homemade Paleo Ranch or Hummus

Handful Raw, Sprouted Nuts & Seeds

Pumpkin Pancakes

Ingredients

1 cup cooked & pureed squash (like butternut, cut into chunks, & simmered in broth or water until soft)

1 cup nutbutter (such as almond)

5 eggs (yolks & whites divided)

½ tsp salt

Directions

Beat the egg whites until fluffy.

With either a food processor or an immersion blender & large bowl, blend the egg yolks, squash, nutbutter & salt until smooth.

Gently fold mixture into the egg whites until blended together.

Fry in a pan (preferably a well-seasoned cast iron griddle) over low heat. Don’t burn.

Chicken Salad

Ingredients

1 Rotisserie Chicken (or 1-2 lbs. Chicken)

1-2 Tbsp. Avocado Oil Mayo (Primal Kitchen)

Add-ins: Grapes, Celery, Cranberries, Cucumber (you choose)

Directions

Mix all ingredients until well combined.

Nut Crackers

Ingredients

2 cups blanched almond flour (not almond meal)

1 pastured-egg

1/2 tsp sea salt

1/2 tsp ground black pepper

Directions

Place almond flour, egg, salt, and pepper in a blender of food processor.

Pulse until dough forms

Place dough between 2 pieces of parchment paper

Roll out to 1/16 inch thick, then remove top piece of parchment paper

Transfer bottom piece of parchment paper with rolled out dough onto baking sheet

Cut into 2 inch squares using a pizza cutter or a knife

Sprinkle with extra salt and pepper if desired

Bake at 350° for 12-14 minutes

Herb-Crusted Salmon

Ingredients

3-4 wild caught salmon fillets (6oz each)

2 tbsp. coconut flour

2 tablespoons fresh parsley (or dried, if you have on hand)

1.5 tablespoon olive oil

1.5 tbsp. dijon mustard

sea salt and pepper, to taste

Directions

Preheat oven to 450 degrees.

Place salmon fillets on a parchment or foil lined baking sheet.

Top salmon with olive oil and dijon mustard and rub into your salmon.

In a small bowl, mix together your coconut flour, parsley, and salt and pepper.

Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.

The post The Ultimate Guide to the GAPS Diet appeared first on Meet Dr. Lauryn.

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elizabethbgrimes · 6 years

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The Ultimate Guide to the GAPS Diet

The GAPS Diet

When you hear the word “diet” what comes to mind?

If you’re like most people, you instantly think “weight loss.”

However, the word “diet” actually means “a way of life”—and diets simply entail the foods we eat on the daily for our best health.

For some, the “diet” they follow actually means eating foods that help heal their body, if they are coming from a place of illness, disease or digestive distress.

“Therapeutic diets” can help one do just that.

Ever heard of GAPS diet? If not…read on about how food can be your medicine—especially if you struggle with anxiety, depression or digestive woes.

GAPS Diet 101

Back in the day, “paleo” used to be the only “real food” nutrition philosophy out there.

Fast forward to today, and we’re bombarded with all sorts of diet philosophies about “keto,” and “AIP” and “specific carbohydrate diet” and “GAPS”…But what’s the difference?

More than a weight loss approach, the above mentioned protocols are actually “therapeutic” or “healing diets”—designed to help treat disease, restore gut health

There’s a ton of different “healthy” and “gut-healing” diet protocols.

After running into wall after wall with doctors who told her that her son would always be “that way,” Campbell-McBride began to turn to “food as medicine.”

And the philosophy is quite simple:

Eat real food: Especially meat, fish, vegetables and healthy fats.

The diet progresses in stages, and eliminates a greater amount of inflammatory-causing foods in the beginning in order to support gut restoration.

The ultimate goal?

Reintroduction of a wide variety of foods, a healthier brain and a happier gut.

Win. Win. Win.

THE GAPS PROTOCOL: HOW IT WORKS

GAPS diet begins with a 6-stage “Introductory” phase that generally takes people 3-6 weeks to complete.

At the end of the “introductory” phase, you finally arrive to the “full GAPS diet”—which includes all the foods found here.

The primary foods GAPS eliminates throughout the entire course include those with the highest connections to gut and brain inflammation, digestive difficulties and poor brain power, including:

Dairy

Potatoes/Sweet Potatoes

Legume

Grains (rice, breads, pasta)

Sugar

Cocoa/Carob

Corn, Corn Syrup, Corn Starch

Chewing Gum

Jams/Jellies

Other food additives (carageenan, cellulose gum, MSG)

Conventional, processed deli meats and smoked meats

Soy

Some fruits* (FOS fructooligosaccharides; Pectin—like citrus, grapes, apples, plums)—*Consume in small amounts and notice if they bother you

The diet is not meant to last “forever”, but it is a therapeutic diet with the end goal to eat “in abundance.”

(Download the GAPS food list here)

A supplemental approach is often also recommended, entailing probiotics, hydrochloric acid (stomach acid), digestive enzymes and/or anti-microbial herbs to support gut healing.

Here’s an overview of what foods each of the three GAPS stages includes and eliminates:

THE GAPS DIET PROTOCOL: INTRODUCTION STAGES 1-6 PROGRESSION

Each stage is intended to last 3-5 days and allow gut and mind healing to take place.

STAGE 1: Keep it Simple

Progress to the next stage every 3-5 days, as long as your body tolerates it:

Eat in Abundance

Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant or fish)

Stew or soup made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods (homemade fermented vegetable juices and/or homemade fermented whey, yogurt or sour cream daily—1-2 tsp daily);

Fresh ginger tea, chamomile tea with raw honey, if desired (and not dealing with bacterial overgrowth)

Well boiled broccoli, cauliflower, carrots, onions, leeks

Baked squash, winter and summer

Boiled meats

Sea salt

Purified water*

*Start the day with a cup of still mineral or filtered water.

STAGE 2- Eggs & Fermented Foods

Eat in Abundance

Everything in Stage 1, plus:

Raw organic egg yolks & Soft boiled eggs if no allergy to the white is suspected

Stews and casseroles made with meats and vegetables.

Increase daily amount of homemade yogurt, kefir

Sauerkraut, fermented vegetables or vegetable medley if juice was initially introduced

Fermented fish

Ghee

STAGE 3-Pancakes

Eat in Abundance

Everything in Stages 1 & 2, plus:

Ripe avocado eaten with broth, starting with 1-3 teaspoons a day

Nutbutter* pancakes mixed with squash and eggs and cooked in fat or ghee — starting judiciously with one a day

Scrambled eggs

*Recipe below!

STAGE 4-“Bread” & Olive Oil

Eat in Abundance

All of the above and you may add:

Freshly made vegetable juices: start with a few tablespoons of carrot juice (made with a juicer — not pureed vegetables)

Bread* made with nut flour, eggs, squash, fat, salt

Cold pressed olive oil

*Recipe below!

STAGE 5-Raw Veggies + Grilled Meat

Eat in Abundance

All of the above, plus:

Raw legal vegetables, peeled and deseeded

Fresh applesauce from cooked and pureed apples

Raw honey, up to a couple tablespoons a day (that includes any that is in baked goods)

Boiled, roasted, or grilled meat

Juiced apple, pineapple, and mango (avoid citrus)

STAGE 6-Pumpkin Muffins + Fruits

All of the above and you may add:

Peeled, raw apple

Other raw fruits may be introduced slowly

Baked goods with dried fruit as a sweetener

GAPS PROTOCOL FOOD LIST

You’ve finally arrived!

Check out the GAPS Food download for all-you-can-eat foods, plus 3 bonus GAPS recipes .

SUPPLEMENT SUGGESTIONS

Probiotics

Prescript Assist

Primal Defense Ultra

Florasport by Thorne

Digestive Enzymes

Spectrazyme Complete

Transformation Enzymes

Fish Oil or Fermented Cod Liver Oil

Omega-genics

L-Glutamine Powder

Glutagenics

DISORDERED EATING?

When I first heard about the GAPS “diet,” the word “diet” had me completely turned off, with my fingers in my ears.

“La, la, la…I don’t want to hear it…”

The thing is: GAPS diet is not intended to last a lifetime.

Think: Growth and abundant mindset…Not restrictive.

HOW DO I KNOW WHERE TO START?

Your initial state of health will determine if the full-on 6-stage approach is warranted.

People who may benefit from the FULL GAPS include those with:

Moderate-high chronic anxiety

Autism spectrum disorder

Sensory processing disorder

SIBO (small intestinal bacterial overgrowth)

Parasites in stool

Dysbiosis (disrupted gut flora)

Repeat Candida overgrowth

Chron’s

Ulcerative Colitis

Chronic Diarrhea

IBS/IBD

Bi-polar

Depression

Those who have tried “gut healing” through supplements or “clean diet” changes with no luck

THE BOTTOM LINE

5 Core GAPS Principles

GAPS is a therapeutic diet to heal the body and mind. Use wisely.

Meat broths, fermented foods, apple cider vinegar are your BFF’s

Don’t forget to take a probiotic

Keep it simple: Simple foods. End in mind. One day at a time.

Eat in “abundance” (not restriction). Aim to integrate and expand your diet as your body heals).

Download your WORKSHEET here for a full GAPS food list, daily sample meal plans and ideas, and 3 exclusive recipes.

WORKSHEET

GAPS FOOD LIST

Full GAPS Diet Food List

VEGETABLES

Artichoke

Arugula

Asparagus

Avocados

Beets

Bell Peppers

Bok Choy

Broccoli

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collards

Cucumbers

Eggplant

Fennel

Garlic

Green Beans

Jerusalem Artichoke

Kale

Mushrooms

Olives

Onions

Parsnip

Pumpkin

Radish

Romaine Lettuce

Seaweed

Spinach

Squash (summer and winter)

Tomatoes

Turnips

Watercress

FISH (Wild Caught only, NO Farm Raised)

Anchovies

Bass

Cod

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Red Snapper

Salmon

Sardines

Seabass

Trout

Tuna

Walleye

NUTS AND LEGUMES (ideally sprouted or as nut butters)

Almonds (sprouted or as raw nut butter)

Brazil Nuts

Coconut (technically a drupe)

Hazelnuts

Lima Beans (soaked)

Macadamia

Navy Beans (soaked)

Pecans

Pine Nuts

Walnuts

Nut Butters

Nut flours (in moderate amounts – no more than 1/4 cup a day)

FATS / OILS

(Organic Unrefined)

Avocado Oil

Almond Oil

Butter (pastured)

Coconut Oil

Flaxseed Oil

Ghee

Hempseed Oil

Macadamia Oil

Olive Oil

Sesame Oil

Palm Oil (sustainable)

Walnut Oil

DAIRY (raw, aged and grass-fed)

Goat Cheese (aged 60+ days)

Kefir (Cultured Goat Milk) (fermented 24+ hours)

Raw Sheep Cheese (aged 60+ days)

Sheep Yogurt (fermented 24+ hours)

Raw Cows Cheese (aged 60+ days)

Raw Cows amasai, kefir and yogurt (fermented 24+ hours)

MEAT (Organic, Grass-fed)

Beef

Bison

Bone Broth

Chicken

Duck

Eggs (free-range)

Lamb

Turkey

Quail and other wild game

Venison and other wild game

FRUITS – in moderation

Apple

Apricot

Banana

Blackberries

Blueberries

Cantaloupe

Cherries

Coconuts

Figs

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Nectarine

Orange

Papaya

Peaches

Pears

Pineapple

Plums

Pomegranate

Raspberries

Rhubarb

Strawberries

Watermelon (no seeds)

SPICES AND HERBS

Basil

Black Pepper

Cilantro

Coriander Seeds

Cinnamon

Cumin

Dill

Fennel

Garlic

Ginger

Mint

Parsley

Peppermint

Rosemary

Sage

Sea Salt

Tarragon

Thyme

Turmeric

CONDIMENTS

Apple Cider Vinegar

Coconut Vinegar

Sea Salt

FLOURS

Coconut Flour

Almond Flour

BEVERAGES

Almond Milk

Coconut Kefir

Coconut Milk

Herbal Teas

Raw Vegetable Juices

Sparkling Water

Spring Water (or Filtered)

Wine, in moderation

SWEETENERS – in moderation

Raw Honey

Dates made into paste

SAMPLE GAPS MEAL PLAN

*After Introductory Phase

After you’ve walked through the basic protocol, here are some ideas to begin to eat “in abundance” (again).

Pre-Breakfast

12-16 oz. Filtered Water with sea salt and lemon

Breakfast

Nut butter Pancakes with 1 Tbsp. Pure Maple

Pork Sausage (nitrate free)

Sauerkraut

Lunch

Chicken Salad*

Nut-based Crackers (homemade, or store bought, like Simple Mills)

Cold Pressed Green Juice

Dinner

Herb Crusted Salmon

Roasted Rainbow Carrots

Pan-fried Greens

OTHER GAPS MEAL IDEAS: SIMPLIFIED

BREAKFASTS

Eggs Over Easy

Scrambled Eggs

Omelet

Coconut Yogurt with fruit

Coconut Flour Pancakes

Nutbutter Pancakes (with banana or squash)

“Hash”: Ground sausage, butternut squash, greens, mushrooms, ghee

Applegate Farms Breakfast Chicken Sausages or Turkey Sausages

Homemade Sausage Patties

Ham (sugar free, nitrate free)

Bacon (no nitrates, sugar)

Smoothies with coconut milk, vanilla beef isolate protein powder, greens, banana, nut butter

Pumpkin Muffins

Coconut Flour Muffins

Carrot Muffins

LUNCHES

Meat, Veggies, Avocado

Grownup Lunchable: Turkey/Ham Roll-ups, Cooked Steamed Carrots, Primal Kitchen Ranch Dressing

Lettuce Wraps with Ground Meat, Avocado, Tomatoes, Sprouts

Butternut Squash or Acorn Squash, Ground Turkey, Coconut Butter, Greens

Greens with Meat, Olives, Olive Oil + Apple Cider Vinegar

Burger Patties, Guacamole, Crispy Brussels Sprouts

Tuna, Chicken or Salmon Salad

Nut/seed-crackers, Turkey/Ham, Grassfed Cheddar Cheese (occasional)

Hot Dogs—no nitrates

Meatballs

Baked Chicken Thighs, Summer Squash-Roasted with Avocado Oil, Greens

Nutbutter with Celery, Fermented or Coconut Yogurt

DINNERS

Pot Roast, Veggies

Chicken Drumsticks

Homemade Meatballs with Spaghetti Squash

Cauliflower Shepherd’s Pie

Pulled pork with Sweet Onions & Meat Broth

Garlic Shrimp

Baked Salmon or Snapper with Veggies

Butternut or Acorn Squash Coconut Milk Soup

Chicken Curry over Zucchini Noodles

Roast Chicken with Roasted Beets & Asparagus

“Sloppy Joes” (meat and seasonings) over Spinach

Bacon & Eggs

Stir Fry with Coconut Aminos

Bison Beanless Chili with Coconut Flour “Cornbread”

Grass-fed Burger Patties with Carrot Fries

Fish with “Yogurt Sauce” on top (coconut yogurt) in Coconut Flour Tortillas

Grass-Fed Steak with Cauliflower Mash + Pan-fried Collard Greens

SNACKS

Beef Jerky

Hardboiled Eggs

Turkey/Ham Rollups

Pulled Chicken

Coconut Butter + Green Apple

Cucumber Tomato Salad

Raw Sprouted Nutbutter + 1/2 Banana

Carrots with Homemade Paleo Ranch or Hummus

Handful Raw, Sprouted Nuts & Seeds

Pumpkin Pancakes

Ingredients

1 cup cooked & pureed squash (like butternut, cut into chunks, & simmered in broth or water until soft)

1 cup nutbutter (such as almond)

5 eggs (yolks & whites divided)

½ tsp salt

Directions

Beat the egg whites until fluffy.

With either a food processor or an immersion blender & large bowl, blend the egg yolks, squash, nutbutter & salt until smooth.

Gently fold mixture into the egg whites until blended together.

Fry in a pan (preferably a well-seasoned cast iron griddle) over low heat. Don’t burn.

Chicken Salad

Ingredients

1 Rotisserie Chicken (or 1-2 lbs. Chicken)

1-2 Tbsp. Avocado Oil Mayo (Primal Kitchen)

Add-ins: Grapes, Celery, Cranberries, Cucumber (you choose)

Directions

Mix all ingredients until well combined.

Nut Crackers

Ingredients

2 cups blanched almond flour (not almond meal)

1 pastured-egg

1/2 tsp sea salt

1/2 tsp ground black pepper

Directions

Place almond flour, egg, salt, and pepper in a blender of food processor.

Pulse until dough forms

Place dough between 2 pieces of parchment paper

Roll out to 1/16 inch thick, then remove top piece of parchment paper

Transfer bottom piece of parchment paper with rolled out dough onto baking sheet

Cut into 2 inch squares using a pizza cutter or a knife

Sprinkle with extra salt and pepper if desired

Bake at 350° for 12-14 minutes

Herb-Crusted Salmon

Ingredients

3-4 wild caught salmon fillets (6oz each)

2 tbsp. coconut flour

2 tablespoons fresh parsley (or dried, if you have on hand)

1.5 tablespoon olive oil

1.5 tbsp. dijon mustard

sea salt and pepper, to taste

Directions

Preheat oven to 450 degrees.

Place salmon fillets on a parchment or foil lined baking sheet.

Top salmon with olive oil and dijon mustard and rub into your salmon.

In a small bowl, mix together your coconut flour, parsley, and salt and pepper.

Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.

The post The Ultimate Guide to the GAPS Diet appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/the-ultimate-guide-to-the-gaps-diet/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ The Ultimate Guide to the GAPS Diet via https://drlaurynlax.blogspot.com/

#Elizabeth B. Grimes #ElizabethGrimes #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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berkshirehhomes · 6 years

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11 New Restaurants To Check Out In Jacksonville

With all of the incredible dining options in Jacksonville, Florida, it comes as no surprise that locals have their preferred go-to-spots, places they eat at regularly and where they have come to know the staff and what dishes on the menu are their favorites. But there are also so many restaurants opening up in the city that are quickly becoming some of the best in the area. It’s always good to try something different and discover a new favorite place. Here are 11 new restaurants to check out in Jacksonville.

1. The Bread & Board

A post shared by Sydney (@lotuslly) on Jul 5, 2018 at 1:01pm PDT

//www.instagram.com/embed.js The fine folk at The Bread & Board are offering up stellar sandwiches made with fresh house-baked bread, artisan meats and cheeses, and seasonal and local produce. They also do unique entrees, utilizing recipes that are inspired by Southern cooking and international flavors. The Sunday brunch features all your favorite dishes, made with a modern twist.

2. River & Post

A post shared by River & Post (@riverandpostjax) on Jun 12, 2018 at 6:56pm PDT

//www.instagram.com/embed.js Restaurant and rooftop bar River & Post is upscale yet casual. Their menu features the likes of buttermilk fried chicken with a sage gravy, seared sea scallops with lemon arugula risotto, cola braised pork belly sliders with a watermelon cress salad and a sesame lime vinaigrette, truffle steak tartare with fried capers and a farm-fresh egg, and in true Florida fashion – a key lime cheesecake.

3. Cowford Chophouse

A post shared by Cowford Chophouse (@cowfordchophouse) on Jun 5, 2018 at 7:03am PDT

//www.instagram.com/embed.js Cowford Chophouse is much more than your regular steakhouse. The building itself is a historical landmark, from the rooftop lounge you can enjoy Southbank skyline views, and the food is some of the best in the area. Think duck fat cornbread with Maine lobster, caviar with tater tots, a chopped salad with avocado and a fried egg yolk, and of course all of the cuts of steak you could imagine.

4. Fogo de Chao

A post shared by Fogo de Chao (@fogo) on Jun 29, 2018 at 8:05am PDT

//www.instagram.com/embed.js Fogo de Chao is bringing Brazilian food and culture to the heart of Jacksonville. The Brazilian-trained chefs are making pan-seared salmon, mango Chilean sea bass, and cuts of steak, pork, chicken, and lamb. The open kitchen concept allows the chefs to demonstrate their creativity and skill. If you want to dine al fresco, the expansive patio is sure to please.

5. Bellwether

A post shared by Bellwether (@bellwetherjax) on May 7, 2018 at 9:02am PDT

//www.instagram.com/embed.js Trendy spot Bellwether is taking traditional American fare and making it their own by mixing in international cuisine. Their menu includes chicken and tarragon biscuit dumplings, a vegan green curry served with coconut jasmine rice, a classic potato roll burger, fried chicken and waffles with burnt honey and arbol chili butter, and short ribs with charred broccoli.

6. Firebirds

A post shared by Firebirds Wood Fired Grill (@firebirdsgrill) on Jul 9, 2018 at 12:49pm PDT

//www.instagram.com/embed.js Restaurant Firebirds reigns supreme when it comes to seafood and steak. The cozy lodge-like atmosphere is charming and comfortable. And aside from fresh seafood dishes and wood-fired steak, there’s grilled chicken with pineapple salsa and fresh vegetables, a honey and whiskey barbeque burger, and a portabella mushroom sandwich with goat cheese and a balsamic drizzle served on a toasted baguette.

7. Cheddar’s Scratch Kitchen

A post shared by Cheddar’s Scratch Kitchen (@cheddarskitchen) on Jul 16, 2018 at 10:01am PDT

//www.instagram.com/embed.js Cheddar’s Scratch Kitchen proudly makes all of their food from scratch, serving it up with great service in a relaxed, family-friendly environment. The menu features all of your favorites, like beer-battered fried shrimp, country fried steak, lemon pepper white fish, baked potato soup, a grilled chicken and pecan salad, and a hot fudge sundae.

8. Chuy’s

A post shared by Chuy’s Restaurant (@chuysrestaurant) on May 15, 2018 at 1:46pm PDT

//www.instagram.com/embed.js The burritos at Chuy’s are as big as your face. The popular Tex-Mex spot is known for their big burritos, but also for their famous tortilla soup, soft and crispy tacos, fresh guacamole, chile con queso, stacked enchiladas, and marinated fajitas. Everything at Chuy’s is authentic and delicious. The only problem you’ll have at this place is deciding what to order.

9. Town Hall

A post shared by Town Hall (@townhalljax) on Jul 8, 2018 at 8:57am PDT

//www.instagram.com/embed.js Tapas bar Town Hall is creating small plates using seasonal ingredients from local farms and artisans, with a focus on sharing good food with good company. The menu is fun and eclectic, offerings include seared octopus, grilled cheese, lamb chops with homemade ricotta, and their steamed mussels are made with Pabst Blue Ribbon beer, chorizo, and spicy tomatoes, served with garlic toast.

10. Doro

A post shared by Restaurant Doro (@restaurantdoro) on Jul 12, 2018 at 5:03am PDT

//www.instagram.com/embed.js The beachy vibes at Doro are reason enough to visit this hotspot, it fits right in its Jacksonville setting. But it’s not just the ambiance that sells this place, their ever-evolving menu hits all the right notes with dishes like roast pork tenderloin with an apple brown butter puree, sea scallops with creamy polenta and a roasted pepper vinaigrette, or the crudo of the day with avocado, citrus, ponzu, and salmon roe.

11. South

A post shared by South Kitchen And Spirits (@southkands) on Jun 21, 2018 at 9:14am PDT

//www.instagram.com/embed.js The delicious options are endless at South, especially with five different menus – dinner, weekday lunch, brunch, drinks, and desserts. Standout plates include crispy skin redfish from the Gulf of Mexico, eggs in purgatory, a black-eyed pea and quinoa veggie burger, bread pudding French toast, braised beef stroganoff, and a popcorn shrimp chopped salad.

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#11 New Restaurants To Check Out In Jacksonville

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shareyoursmile · 6 years

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Reviews: Sabor serves some of the bes...

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Reviews: Sabor serves some of the bes...

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The Telegraph’s Michael Deacon has an outstanding meal at Steve Drake’s Sorrel in Dorking

I ordered the ‘Discovery’ tasting menu. It began with two exquisite snacks: filo pastry with mackerel, and the creamiest broccoli mousse with kiwi.

The first course proper was another mousse, this time pumpkin, with smoked paprika, Parmesan and parsley: melty, sweet and crunchy. Next: scallop, smoked cauliflower, cucumber and curry cannelloni. Again, a tiny swirling blizzard of competing textures and flavours: soft, crunchy, savoury, sweet.

Chicory, samphire, pork cheek, blood orange and chervil: the least remarkable thing on the menu, by virtue of being merely good. The salt-baked beetroot, by contrast, was excellent. Tangy, tingly, salty and sweet. (I know I keep saying sweet, but virtually all the dishes had some element of sweetness. From here on, assume a dish is at least partly sweet unless stated otherwise.)

A lissom poached monkfish (not sweet!) was followed by duck, date and a peculiar concoction on the side called liver meringue. Then a cheese dish that looked like a miniature bakewell tart: the inevitable sweetness offset by the stinky, glowering brutishness of the Barkham Blue cheese.

Two puddings. First, something called Carrot Tobacco. Imagine a sugary Shredded Wheat, the size of a thumbnail, but made from dehydrated carrot and served on a blob of ice cream. I guarantee it tastes much better than it sounds. Pudding number two: the burstingly fruity Blackberry Waldorf.

There’s lots to love at Sabor in London’s W1, says The Guardian’s Grace Dent, and lots that could be a little better, but it’s still some of the best Spanish food in Great Britain

Two plump, shiny gambas come in an oily garlic slick for £8. A plate of freshly blanched purple sprouting broccoli comes with a beurre blanc so sumptuous that I eat it like a belted galloway let loose among the petunias. But I’m less struck by the frit mariner, a puzzling plate of soft onion, aubergine and pepper with white fish and two prawns hiding sporadically in its midst and located only via autopsy. And white pepper is scattered liberally on many of the dishes. But I fell in love with the bombas de chocolas, a trio of saucy praline- and hazelnut-flecked doughnuts: teeth-encrustingly naughty. I love the rhubarb and mascarpone tartaleta much less, despite the deftness of its pastry bed and the freshness of all its innards. It was a too-tart tartlette.

There’s lots to love here, and lots that could be a little better. But it’s still – and this is testament to Barragán and Etura – some of the best Spanish food in Great Britain.

About £40 a head, plus drinks and service. Food: 8/10; atmosphere: 7/10; service: 8/10

The Sunday Times’s Marina O’Loughlin wants to love Bryn Williams at Somerset House on London’s Strand

The recipient of a cauliflower steak dish (yes, of course there’s a cauliflower steak dish) — an intimidatingly large slab of the vegetable, charred from the grill, dotted with fat, sweet, golden raisins and salted fresh grapes, served with a side dish of the richest, creamiest, cheesiest polenta I’ve eaten outside Piedmont — is still rhapsodising about it days later. I’m moved to swoop a chunky, golden-crusted chip through the polenta and am suitably ashamed: double-carbing, the most pleasurable transgression. Williams can certainly cook.

And he has a firecracker, if occasionally magpie, creativity too: I’ve seen compressed watermelon with seafood before, initially a Thomas Keller signature, I think, now adopted by everyone from Simon Hulstone in Torquay to Quay in Sydney. But the version here is an absolute blast of freshness, the fruit transformed by its dehydration, the crab sweet, perky, enchanting, a frond or two of salty sea asparagus and a slick of herbed oil the savoury base notes that hold it all together.

I want to love Bryn Williams at Somerset House, but what I feel is more a kind of awed respect. The staff all behave as though a smile or a bit of a chat might crack their cool. This is with the very notable exception of Federica, a Neapolitan charmer who radiates warmth and welcome like a walking ray of sunshine. She’s evangelical about Williams, recounting every stage of his “celebrity” while talking us into ordering a “lav-and-er” dessert I’d never have contemplated otherwise. It turns out to be astonishing: shards of crisp, lavender-scented meringue, lemon syllabub of clean, airy sharpness, suave, mauve blueberry ice cream: none of it too sweet, all of it a showstopper.

Total: For two, including 12.5% service charge £121

The Times’s Giles Coren is impressed by the Woodspeen in Berkshire

I had a crab risotto off the special menu, not cheap at £18 and pretty small, but beautifully made, the grains firm and lively but gritless, the crabmeat fresh and sweet, juicy little brown shrimps in there, beads of cauliflower, olive oil, spot of balsamic. Esther had their own-smoked salmon, perfectly cured, sliced vertically, muscular and fat with slivers of yellow and red pickled beetroot, blobs of goat curd, strips of Granny Smith, a wonderful riot of colour in bleakest, snow-bound winter. As was the roasted scallop with its chorizo and broccoli.

The bass was a picture: fat white flesh wobbling beneath a crisped silvery brown top, sitting on plump beans in a bright white chowder, basil leaves, some orange of pumpkin … And a tranche of cod was equally impressive, sitting on rounds of braised onion and scattered with tiny brown shrimp.

Cooking: 7; service: 8; score: 7.5. Price: £75/head

Studio 88 near London’s Leicester Square is brilliant except for the food, according to The Observer’s Jay Rayner

The service is terrific. Managing table service cheerfully when 80% of the room is on their feet dancing, as they were from about 8.10pm, is not easy. This lot managed it with grace and professionalism. What’s more, they had to do so in the face of adversity, which is to say, the notion that putting food in paper cones, placed in spindly holders, is a good one. It isn’t. Each time they served us with a cone they made a point of putting it directly into our hands.

It took me a while to work out why. If they put them on the table they would invariably fall over, as the only one they placed down did, spilling its contents. Sadly, they replaced it, which meant we got to try their take on salmon tartare. It involved avocado, olives, currants, coconut and despair. Mine. If someone had made this for me at 3am from what was lurking at the back of the fridge, I’d have understood. But to pay someone to do it seemed to me like a terrible error of judgment.

Crab croquettes were mostly potato and had a “Mum’s gone to Iceland because she hates me” quality. They were served completely tepid, which is unsurprising given they were in a paper cone. The worst of these tepid dishes was an extra sharing platter of dim sum at a shocking £20, which reminded me of those sold in a well-known Asian supermarket chain. They’d been allowed to cool and coagulate until they were stuck to the slate they had been served on. Maybe they were trying to save us from eating them. We pushed the slate aside and leapt up to dance to Don’t Stop Me Now.

Meal for two, including glass of prosecco: £50

Fay Maschler reviews Bowling Bird in London’s Farringdon in the Evening Standard, a restaurant “agreeably timeless and happy in its own skin”

Meat cooking is at the restaurant’s heart. I’ll be going back to eat one of the cuts of beef, probably the côte de boeuf with roasted shallots and sea salt, but I can tell you now about exceptionally well-flavoured rack of Borders lamb, its fat rubbed with cumin and caraway and little dots of black olive caramel providing sweet-savoury punctuation. Wild haunch of venison hung, says its recipient, almost to the point of being able to canter back to the forest, is also notable — and munificently served.

Fish dishes tried include chargrilled — few items escape that fate — octopus served with beetroot, paper-thin slices of raw mooli and alfalfa sprouts; king prawns, also grilled, accompanied by lemongrass aioli; and dish of the day of Sardinian fregola cooked with tomatoes, garnished with a pair of langoustines and zhooshed up with ’nduja. A dessert shared is tarte Tatin, where the pastry could be puffier but the caramelised apples are excellent.

Rating: 3/5

HOTELS

Tom Chesshyre of The Times enjoys the creative design of the newly launched boutique inn, the Cow in Dalbury Lees, Derbyshire

The Cow is full of surprises. The bar comes with strange stools made from tractor seats and milk churns. A table to one side is fashioned out of an old butcher’s block. Furniture and fittings have been artfully constructed from reclaimed wood and shiny sheets of copper and zinc. The reclaimed wood look continues in the rooms, which have a pared-down style and (slightly comical) paintings of cows on the walls. Old machine parts have been cleverly transformed into lamps and some rooms have cowhide chairs to go with desks made from reclaimed wood.

Most food is sourced within 30 miles and it’s served either in the bar or in a small dining section with a fireplace. The menu mainly comprises small plates such as stilton and plum rarebit, marmalade-glazed chipolatas with chutney, and baked aubergine. The idea is to order two or three each and share, or have a couple to share as a starter and then one of the larger plates. I do the latter, enjoying the hot smoked salmon flatbread (like a little pizza) and potato croquettes to start, followed by a fine pheasant casserole and, for pudding, a sweet Bakewell trifle with cherries and almond sponge.

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balanceandthrive · 7 years

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Im still here! It’s been a while since I last did a post, so its likely you thought I had moved to a remote location or dropped off the face of the earth. But I’m still here, I’ve just been crazy busy. A lot has happened in the last few months..

It’s been a pretty full on time, but amazing! Planning and organising my very DIY wedding. Jimmy proposed 2 years ago and after 10 years together we finally tied the knot on the 24th of June. So in the lead up, I was frantic making signs, creating decorations, planning the menu, the order of service, making children’s activity books and building a bar all in preparation for the big day.

I know everyone says this, but it really was the best day ever. We had such an amazing day surrounded by our family and friends. It was a day filled with fun, love and a lot of food. A hell of a lot of food!!

We basically planned our day mostly around the food as that is our favourite thing in life! We put a lot of thought into the menu for the day, and the other bits of food being offered. Jimmy and I came up with the ideas for all the dishes for the day and the venue turned it into a delicious reality. This is what we had..

Arrival nibbles.. -Flatbread & Dips – Baba Ganoush, Tzatziki, Hummus -Lamb Kooa Skewers -Beef Meatballs, Broad Beans, Lemon -Prawns with Chermoula -Marinated Feta -Pickled Chilli’s -Butternut Falafel -Stuffed Cherry Tomatoes -Roast Carrots, Coriander Seeds & Garlic Gazpacho Shots

Main event food Starters -Chargrilled squid with fennel & lime salad. -Watermelon, feta, mint and toasted pine nuts. V -Warm honey chicken with cauliflower, pomegranate and roasted hazelnuts. Mains -Pan fried sea bass fillet with fattoush salad and watercress butter. -Tahini baked aubergine with yogurt, Za’atar, a crispy filo parcel, asparagus and halloumi. V -Lamb cutlets with walnuts, fig and goats cheese salad. Sharing accompaniments for all mains -Tenderstem broccoli and sesame. -Chickpeas, rice and lentils. Desserts -Honey panna cotta with grilled peaches and pistachios. -Roasted pineapple, coconut ice-cream and mint. -Dark chocolate meringue with caramelised orange and mascarpone.

Followed by the most amazing cakes from Modern Baker in Summertown, Oxford. http://modernbaker.com

We had an orange and almond cake, chocolate moringa cake and vanilla berry cake. All made without refined sugars or flowers. They were incredible!

Then anyone still hungry at midnight, got to feast on BBQ jerk chicken, BBQ veg skewers and some naughty chips!

After our incredible wedding, we headed to Lake Annecy in the French alps. 2 weeks of swimming in the lake, soaking up the sun, hiking, cycling, sleeping in and eating delicious food alfresco.

We mostly ate at our apartment, enjoying tasty salads, plates of “bits” and the occasional hot meal, sitting in our garden there. But we ventured into town for a couple of meals, including a totally indulgent burger. We discovered the most amazing artisan coffee shop, tucked down a back street. Possibly the best coffee I’ve ever had! http://www.brumes-annecy.fr

When we were away, I enjoyed loads of cheese, wine, croissants, salami and all the rest! And I discovered I am in a new found mental state of being able to truly enjoy every mouthful. Without feeling guilty, or wanting to punish myself through exercise or have an “extra clean” day the following day. It’s incredibly liberating to just enjoy these treats for what they are, and let yourself continue to absorb that pleasure inside of it fading and being replaced with regret and guilt.

I’ve come to the personal understanding that it is food for me to enjoy these moments of eating or drinking things that I don’t usually have, because of exactly that! I don’t usually have them. I found it amazing to notice how I didn’t physically feel rubbish afterwards when I had let go of the mental torture I would have previously created.

80:20 is a term I often hear people say when talking about their dietary lifestyle. 80% of the time, I do eat well, wholesome, healthy, mostly organic, unrefined, real, good food. 20% of the time, I eat and drink whatever (to an extent, there are certain things I will never eat again, knowledge is power). That works for me and its what I do. But I have learnt to feel good about enjoy that 20%, and also to say Fuck it, when I occasionally go beyond that 20%.

I am human, I am healthy, I am strong, I feel pretty good. And I want to enjoy my life, so on a rare occasion I may be more 50:50. It’s not often, so hey ho!

Not only has this mental freedom opened up my awareness of myself and what I eat and my relationship with food. It has also set me off into thinking about my dreams, my career and my future, as well as my husbands. It’s made me really think about what I want to do.

For a long while I have known what I would like to study and become but I hadn’t felt mentally ready to take the necessary steps to get started until now.