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tolerateit6sabe · 3 years

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W H Y

WHY IS THERE ALWAYS SOMETHING NEW I’M LEARNING MY PARENTS FUCKED UP WHEN PARENTING ME??? W H Y ? i JUST WANT TO LIKE THEM, WHY IS THIS A NEVERENDING STREAM OF REASONS TO BE PISSED???

*deep breath*

My family has mocked me my entire life for being a picky eater. Nonstop. They nicknamed me the “starchitarian” to mock my eating habits. And I was talking about it with my partner and how I didn’t eat a lot of veggies as a kid when I realized something. My parents introduced me to very very very VERY few vegetables as a child. They introduced me to tomatoes, mushrooms (which are technically a fungi), carrots, peas, broccoli, and cauliflower. No cucumber, no zucchini, no squash, no bell pepper, no radish, no celery, no fennel, no lettuce, no spinach, no sweet potatoes, no asparagus, just those six vegetables out of SO MANY. And then they had the GALL to get angry at me when I didn’t like tomatoes or mushrooms?? I LOVED broccoli, peas, and cauliflower, and I actively ate one of those small packs of carrots a day. I really wanted to like tomatoes and tried them frequently, but the texture and taste killed me.

So they were mad because I only dared like 4 out of their 6 vegetables??? I ate any meat except fish that was put in front of me, all rice and potato dishes, I loved fruit and nuts like nothing else, and I understand that there were problems that arose from me not liking cheese, milk, and creamy products, but like.....I still drank milk. I loved vanilla steamers and would tolerate strawberry milk, the texture of it just still kills me. I wasn’t that bad when it came to being picky???? I literally just had preferences. Wtf.

And you know what??? When I grew up and had more control over my diet, I fell in love with vegetables. I love bok choy, brussel sprouts, bamboo shoots, and almost every vegetable I listed above. I still don’t like mushrooms in general, I struggle with cheese, and creamy products kill me. But those are preferences. I wasn’t that picky of an eater, I was just exposed to almost no options as a child.

And when I was seven and my mom was hit by a car and temporarily incapacitated, I made my brother and I’s lunches and dinners. So yes, as a child who was told not to try to cook solo, I went for microwave and oven meals. I went with whatever my parents stocked in the freezer, I went for guarantees because my brother was bitchy about his food not being what he wanted, and I went for familiars. I didn’t try to work with vegetables because I had never seen my parents do it. I had no clue how to cook them or what dishes had them that my brother and I would like. And, for the record, a first grader was in charge of packing lunches for themself and their brother. A power I never abused. Lunches were sandwiches, a fruit or vegetable depending on what we had in the fridge, and either chips or a small dessert. I never put in extra sweets or chips, I took care of my brother and I.

My family would go on to mock my diet for years. Any time something bothered my mouth, my mother would blame it on me having too many sweets. They made it about rights and wrongs: you were wrong for having sweets and salties and starches and carbs. My mother, who was overweight but not dangerously so, constantly scorned her body and would talk about not being beautiful, a habit my father picked up when he became overweight, and they would become rude about my brother’s body when he became a bit chubby too. It was one of the ways I was expected to be perfect: be slim but don’t develop an eating disorder because that’s bad. I went on a short diet when I was fourteen because I was five pounds (basically water weight) overweight, something my mother encouraged, and lost them and stopped. I was so lucky. But I think that if I had told my mom that I lost that weight and she praised me, I would have kept doing it. Because if that was “all it took” to gain their affection, I would have done it in a heartbeat.

I struggled with intense nausea and with eating when problems with school happened in fourth and fifth grade, but that was nothing compared to when I was abused by my friend in high school. I developed disordered eating that my family perpetually worsened over the course of a year, and would still struggle with it during the next six months to the point that eating three meals a day was an accomplishment. But when I was trapped with my family during the pandemic, my eating crashed worse than it ever had. I was dealing with gender dysphoria, horrible PTSD, anxiety, depression, and constant fear for my partner who was living with their abusive parents. I was desperately trying to fix my relationship with my family, going the extra mile, and constantly getting my hopes up only to have them destroyed day after day after day. I struggled with eating, especially with the comments they made. How much easier it was to cook for the family when I was gone. How happy they were when I made a microwave meal for myself so they could have a homemade one. How they would eat any food I made for myself. How they made snarky comments about how little I ate. How they would yell at me for being in the kitchen or just existing at the wrong time because how dare I intrude while they cooked.

I would be proud if I ate once a day. I struggled with eating sweets or chips even though they soothed my anxiety enough that a small amount could mean I would relax enough to have a full meal, but I struggled with doing that because if it didn’t work, all I would eat was unhealthy food and that was bad for me and would make me fat and then my family would be disappointed in me. They directly said that, between overweight and underweight, they would rather I be underweight. And I became underweight. I would dry heave multiple times a day, got lightheaded consistently and would quickly become faint, and became physically and mentally weaker. I finally left and went to live with my partner, whose brother apparently saw me early on and was seriously concerned for my health. My partner, knowing a lot about eating disorders, admitted to me that I would have probably ended up in the hospital soon at the rate I was going. It terrifies me to this day how horribly that could have gone.

I still suffer from disordered eating a year later, but three meals a day is usually the standard. Sometimes, I can’t do that, but my partner is always happy to help me through the meal. They don’t mock me or my eating habits, and instead support me in eating whatever I can. But that mockery of me as a child for being a picky eater because of factors beyond my control eventually built up into intense disordered eating. Use your words carefully, parents. Because they stay with your kid.

#tw: eating habits #tw eating habit #tw: eating mention #tw eating mention #tw eating #tw: eating #tw: eating problems #tw eating problems #tw: disordered eating #tw disordered eating #don't worry about responding #family rant #rant #long rant #just grumpy #GRUMP GRUMP GRUMP

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gallusrostromegalus · 5 years

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Lol I'm in hell because alliums exist already. Eating them causes an effect in the digestive tract that feels the way gravel in the garbage-disposal sounds. But neither I nor anyone I know with the same allergy is affected by garlic, and garlic alone. Any of your plant nerd friends know why?

In general, if you’re allergic one plant, you’re probably some degree of allergic to it’s close relatives, so it’s definitely a good idea to google the relatives of any plant that disagrees with you.

As for the alliums thing I’m not sure- I know people who are allergic to Onions AND Garlic, Garlic but not Onions, Onions but not garlic and so on- but this is kind of the pattern with plant allergies. I’m mildly allergic to tomatoes and eggplant, but tolerate most peppers, and can eat potato by the pound. My best guess is that there is a *specific* chemical compound that’s bothering you and how much of it there is per plant can vary by species, breed, farming technique, storage and cooking technique.

Some plant groupings I’ve noticed people having issues with before, if it will help anyone:

Alliums: Onions (red, yellow, white, whatever), shallots, scallions/green onion, garlic, garlic greens, chives and Leeks!

Nightshades: Eggplant, Tomato, Peppers (But not black pepper, which is an unrelated plant), Paprika and Potatoes are all domestic versions of Deadly Nightshade.

Brassicaceae: Argula, Broccoli, Cabbage, Cauliflower, Kholrabi, Brussel Sprouts, collards and Kale, are all breeds of the same plant, Brassica Oleracae. Also in this family are: Trunip, Bok Choy, Rapeseed/Canola*, chinese cabbage, Rapini, Fild Mustard, Mustard Spinach, tatsoi and Yellow Sarson (B. Rapa), common Radishes and Horseradish. This isn’t a particularly common allergen, but they are all fairly bitter so if you don’t like the taste of one- you probably won’t like the others. It’s worth re-trying them every few years, as your tastbuds change over time.

Rosacae: Apples are close relatives of Roses and a much more common allergen than you might think! Apples, pears, quince, roses (including rose-hip teas) and loquat are all in this family.

Prunus: If it’s got a big, hard pit in the middle it’s probably a stone fruit! This family includes: Peaches, apricots, nectarines, plums/prunes, Cherries and Almonds! As a side note: Do NOT crack open the middle of the seeds/stones to eat the nut meat inside, as these all contain varying levels of Cyanide, and it’s very easy to kill yourself eating them. There are some SPECTACULARLY unethical people out there selling apricot pits as some kind of health food, but it’s not been approved by any proper research or oversight body, and even eating a handful of them is enough to kill you. DO NOT. YOU WILL DIE, AND IT WILL HURT THE WHOLE TIME YOU ARE DYING.

#a-humble-bean

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diabeticbreakfast3-blog · 5 years

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Diabetic Diet and Guidelines

cinnamon for diabetes

What exactly is diabetic diet? Is presently there only 1 or many? Just what does some sort of diabetic diet program consist of? All of these concerns and more will possibly be responded to in this content.

cinnamon for diabetes

A diabetic eating habits will be an eating plan as well as diet plan recommended for folks with diabetes mellitus in order to assist them in maintaining their blood sugar.

Any diabetic diet is scientifically called Medical Nutrition Remedy. Its rich in vitamins and minerals, low in excess fat and also calories and rich in greens, fruits and whole spore. In this diet, individuals are generally encouraged to have moderate sums of food and adhere to regular mealtimes.

The value of ingesting dietary fibers is emphasized an ideal weight loss plans and it is also told me carbohydrates eaten together with linens results in a new lower glycemic reputation (level of sugar inside blood) than the same level of carbohydrates otherwise consumed only.

It has been proposed that in between 40 to be able to 65% regarding calories really should be obtained from glucose, although the American Diabetic Relationship in 1994 suggested 62 to 70%.

This specific last mentioned recommendation has been recently criticized simply by various men and women who rather canvassed the low carbohydrate diet. Rich K Bernstein is 1 involving such individuals. His or her own diet regime limits carb intake to be able to 30 gr per day in addition to physically demanding muscle building exercise along with frequent blood glucose tracking.

Futurologist Ray Kurzweil who also was earlier diagnosed using diabetes likewise promoters any carbohydrate intake of one particular sixth of total everyday caloric load.

Taking some sort of "cue" from the truth that a diet full off dietary fiber has already been shown to be quite beneficial, studies have recently been manufactured on vegan eating plans (diets of vegetarians). These kinds of research shows that such diet program not merely also help for you to lower hemoglobin A1C in addition to LDL quantities but in addition advanced glycation ending goods. Glycated end tools are necessary protein or lipids which usually possessing been exposed to all kinds of sugar grow to be glycated (covalently cemented using a sugar molecule with out the prevailing action connected with an enzyme).

Within the uk however, there is the Take in Properly plate which is usually the countrywide food information designed to aid BRITISH citizens have a balanced balanced diet. It is definitely using the basic five foodstuff groupings and the manual stipulates the proportion of a new person's plate that ought to be created up of each meal party.

Thus Fruits as well as vegetables - 33%, Loaves of bread, rice, potatoes, plata and also other starchy foods : 33%, Milk and additional dairy food - 15%, Various meats, species of fish, egg, beans along with other nondairy sources associated with protein - 12% in addition to foods and refreshments large in fat or carbohydrates - 7%.

It is actually popular that the next group nevertheless should become whole grain-that will be complete wheat bread, brown almond etc. and not sophisticated embryon like white loaves of bread as well as white rice. Just where this is certainly so and impact in mind how the eating habits falls within the boundaries of the recommended arrangement regarding between 40 to help 65% calorie to end up being obtained from carbs, the item can be said which it is also an excellent diet for diabetics.

Furthermore the United States Section of Cultivation (USDA) have got the MyPlate diet guidebook which replaced typically the USDA's pyramid guide in August 2, 2011. It can be generally a plate prepare demanding that 30 percent of your meal be grains, 45 percent vegetables, 10 pct fruit, and 20 per-cent protein. A few dairy (product), such as a a glass of milk or the natural yoghurts cup is additionally included.

This treatment solution was adjusted by the Harvard University of Public Health inside their Harvard Healthy Eating Platter. Their revision features one much more percentage increase of fruit and vegetables over fruits whilst as well balancing healthy protein and also grains as equal groups in the plate.

On often the other hand the Us Diabetic Association recommends that you simply create your own area through these simple methods;

"Using your current dinner dish, put any line lower the middle of home plate. Then on one aspect, slice it again thus you could have three portions on your platter.

a single. Fill the largest segment with non-starchy vegetables for example:

spinach, carrots, lettuce, shades of green, cabbage, bok choy natural beans, broccoli, cauliflower, tomato plants, vegetable juice, salsa, red onion, cucumber, beets, okra, mushrooms, peppers, turnips

2. At this point in one of the actual small sections, placed grain and starchy food these as:

whole grain loaf of bread, like whole wheat or even rye whole fiber, high-fiber cereal cooked cereal such since oatmeal, grits, hominy or perhaps cream of grain grain, pasta, dal, tortillas cooked properly beans and peas, this kind of as pinto beans or maybe black-eyed peas potatoes, environment friendly peas, corn, lima espresso beans, sweet potatoes, winter lead capture pages low-fat crackers, snack debris, pretzels and light fat free popcorn

several. Then in the particular other tiny section, fit your necessary protein such while:

chicken or poultry not having the skin fish for instance tuna, salmon, cod as well as catfish other seafood including shrimp, clams, oysters, crab or mussels lean reduces of beef and put such as sirloin or even pig loin tofu, ovum, low-fat cheese

Add some sort of serving involving fruit, a new serving connected with dairy or perhaps both as the meal approach allows.

Pick healthy fat in a small amount. For cooking food, use natural skin oils. For green salads, some wholesome additions usually are nuts, plant seeds, avocado along with vinaigrette.

To finish your meals, add a reduced calorie beverage like water, ill-flavored teas or coffee".

In phrases of dish times, as a diabetic, it has been explained in Daughters ken, He and Judd that typically the length of time just before meals that one ought to inject insulin would count on the type associated with insulin one is including. Whether it is extended, medium, or quick operating insulin.

For instance just where a very low blood carbs and glucose reading just before going to bed of below 6 milimoles per liter (108 mg/dL) is evidenced, it is usually suggested the fact that patient must take some longer working carbohydrate before going in order to bed to prevent evening hypoglycemia (abnormally low degrees regarding blood sugar).

Currently so far as the don'ts move, seeing that concerns alcohol, this is recommended that folks having diabetes who acquire insulin or other treatment these kinds of as sulphonylureas should not necessarily have alcohol on a great empty tummy. The purpose for this is that will liquor interferes with glycogenesis (the means of storing sugar and carbohydrates in the form involving often the polysacharride called glycogen) within the liver and many drugs prevent hunger pangs. This in addition to be able to weakened memory, judgement in addition to attention caused by a few drugs can cause hypoglycemia.

Permit us now take into account several specific diets. There are numerous as well as all have at a single time or other been incredibly popular. These continue to appreciate varying degrees of appui, though some more as compared to other folks.

The low Carbo diet

This specific diet advocates in which the removal of carbohydrate food from the standard diet plan could help reverse diabetes. Next this removing, the diet regime would consist of oily foods such as insane, hybrid tomato seeds, meats, fish, essential oils, as it, avocados, olives and also fresh vegetables. Fat would turn into the major energy supply and insulin level of resistance relevant complications would decrease.

Often the high Fiber diet

Demonstrating better results than the actual American Diabetic Association advised diet, this specific diet is claimed to control blood sugars levels with all the same efficiency as mouth diabetes medications.

The Paleolithic diet

Premised on what our old individual ancestors likely had through the Paleolithic age along with as a result that they enjoyed diabetes (among other diseases) free well being, the Paleolithic diet is made up mostly connected with lean various meats, nuts and fruits. Lab tests show that this diet program improves glucose tolerance throughout humans with diabetes including humans with ischemic cardiovascular disease and glucose intolerance.

The actual Pritkin diet

Is produced up generally of fruits, whole grains, veggies in addition to the like. It is definitely high in fiber as well as carbohydrates. It bills it is high carbohydrate articles nonetheless by including workout because part of its agreed program.

The G. I actually. eating habits

Aims at reducing the glycemic index associated with a persons diet plan along with a view to aid the user inside the command of his/her diabetes. In this article multi-grain and sourdoughs, beans and whole grains- foodstuff that are converted a lot more slowly for you to glucose with the blood stream be replacement for others just like whitened bread and taters baked a certain approach.

One should definitely not furthermore forget the vegan diet regime which has an capacity to increase glycemic management similar to the MUNCUL diet.

The Newcastle Diet regime

Lastly it is well worth mentioning the Newcastle diet program. Although strictly communicating, that may not be the particular sort of eating habits just one continues with after the first objective has been achieved, it is worth bringing up.

The diet is based around people who seek to help bring their particular blood glucose levels back to standard and so formally, "cure" their diabetes. The diet plan is actually a liquid one made up of carbohydrate, protein, fat, vitamin supplements, minerals and trace factors. It provides 600 calorie consumption per day and is supplemented by three or more portions regarding non-starchy greens, thereby delivering total fat laden calories to 700 a day.

The particular diabetic fighting aspect of the diet plan is premised on typically the fact this its minimal calorie base, results often the individual losing weight. From the belly, this implies that the liver and also pancreas are less back logged together with fat and since such the pancreatic will be more effective in creating insulin whilst the lean meats is way better able to behave to it.

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yournewapartment · 7 years

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This sounds silly but... how can I cook vegetables in a way that I'll be able to tolerate eating them? I only really eat spinach, beans, & bell peppers. I have the palate of a child :/

Hey! Those are a great start. How do you like to eat them? In general, fat and salt and high heat make things taste good, but of course it’s not quite as healthy as raw.

My favorite ways to eat veggies are sauteed and roasted. The best veggies that I like to sautee are kale, spinach, bell peppers, bok choy, baby broccoli, mushrooms, and green beans. Heat a little olive oil with some garlic and then toss them in! To add extra deliciousness, toss with your favorite sauce like salsa, sweet chili sauce, teriyaki, soy sauce, or anything!

Roasted veggies are delicious, especially in the winter. The high heat brings out the sweetness in veggies like broccoli, potatoes and sweet potatoes, squash, carrots, asparagus, and Brussels sprouts. Toss with some oil, add a little salt and pepper, and heat for about 30min at 400˚F. Check and toss periodically to prevent burning!

For raw veggies, try eating them with a dip like hummus, guacamole, or other spread. My favorite veggies to eat raw with dip are carrots, sweet bell peppers, and snap peas. You can also of course make salads with dressings and toppings you enjoy. You can also try blending in raw spinach into smoothies! If you include a banana, it adds a great creaminess and sweetness that will neutralize any veggie flavor.

You can try to incorporate veggies into meals you already like. Throw some leafy greens into your sandwich, put a little broccoli or spinach into your favorite pasta sauce, scramble some mushrooms, tomatoes, and green veg into your eggs.

Hope this helps!– Mimi

#food #food tw #vegetables #vegetarian #vegan #cooking #vegan cooking #vegetarian cooking #healthy eating

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gethealthy18-blog · 4 years

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How to Get Enough Calcium Without Dairy

New Post has been published on http://healingawerness.com/news/how-to-get-enough-calcium-without-dairy/

How to Get Enough Calcium Without Dairy

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When our third child started to eat solid foods, we found out that he had a pretty severe dairy allergy. It started with bad gas and mucousy stools, then progressed to skin reactions and even worse digestive problems.

Food allergies are common in babies born early, and my son was five weeks premature (that whole story and my other birth stories here).

In response to this new information, I cut dairy out of my diet because I was still breastfeeding my son. Even though I was only eating raw and organic forms of dairy before, I found that I felt much better, I lost weight more quickly, and had smoother skin in response to the dietary change. While I was sad to give up my favorite raw cheeses, was glad to know that my body didn’t tolerate dairy well, either.

While the baby and I felt better without cow’s milk products, there was a new thing to be concerned about: How will we get enough calcium without dairy?

How Much Calcium Do We Need?

Calcium is the most abundant mineral in the human body. As we know, it is vital for strong bones and teeth, and it’s also important for muscle development, healthy blood pressure, and skin health.

The recommended daily intake is 1,000 mg of calcium for men and women, and those calcium requirements rise to about 1,200 mg for older adults. Tracking your intake can be tricky because calcium isn’t always properly absorbed — meaning we generally might need to consume more than we think.

For reference, calcium from dairy products is about 30-35% bioavailable. Other calcium-rich foods that are more absorbable than dairy include fish with bones and cooked veggies like bok choy, kale, and broccoli.

Some foods are often suggested as a good dietary source of calcium but are not as absorbable. For example, spinach contains only around 5% of bioavailable calcium.

Middle-of-the-line options are edamame and soy milk (24% bioavailable), white beans (22%), and sesame seeds (21%).

Bottom line: When tracking your calcium intake, it’s important to consider how easily our bodies can absorb the nutrients in different food sources.

Vitamins That Help the Body Absorb Calcium

Another factor to consider in the bioavailability of calcium is the other vitamins you’re getting in your diet.

Vitamin D is required for the proper absorption of calcium, with one study showing that people who were deficient in vitamin D only absorbed 14% of the calcium from food, versus 58% absorption from those with adequate levels. Fortunately, many natural food sources of calcium (like fatty fish) are also good sources of vitamin D.

It’s also important to get enough magnesium, as it helps to convert vitamin D into its active form. Magnesium is also used in the creation of the hormone calcitonin. Calcitonin keeps calcium in the bones and not in the bloodstream, lowering the likelihood of osteoporosis, some forms of arthritis, heart attack, and kidney stones.

Keep in mind though that magnesium must be in the proper ratio to be used correctly. It’s important to be mindful of getting calcium from synthetic sources that are low in magnesium.

Vitamin K is also important for calcium synthesis, as it helps keep calcium in bones and out of arteries and muscles. Great sources include dark leafy greens, grass-fed butter, chicken livers and natto (a form of fermented soybeans).

Aside from getting enough of these nutrients, you may also want to consider limiting the amount of grains you eat. Grains are high in phytic acid, which can inhibit proper calcium uptake.

The bottom line: Calcium is ineffective without magnesium, vitamin K, and vitamin D. Eating too many grains can make calcium absorption more difficult as well.

Why Calcium Supplements Are Not the Answer

Since it seems so complicated to get enough calcium without dairy every day, you might be tempted (like I was) to try calcium supplements. However, it seems like that’s not a great choice. (Here’s why.)

Calcium supplements ups your risk of ingesting too much calcium. This can lead to increased risk of kidney stones, heart disease, and more.

As Chris Kresser explains, supplemental intake of calcium can be problematic, but dietary intake of calcium is considered safe and healthy:

Beyond being ineffective for bone health, calcium supplements are associated with some pretty serious health risks. Studies on the relationship between calcium and cardiovascular disease (CVD) suggest that dietary intake of calcium protects against heart disease, but supplemental calcium may increase the risk. A large study of 24,000 men and women aged 35–64 years published in the British Medical Journal (BMJ) in 2012 found that those who used calcium supplements had a 139% greater risk of heart attack during the 11-year study period, while intake of calcium from food did not increase the risk. A meta-analysis of studies involving more than 12,000 participants also published in BMJ found that calcium supplementation increases the risk of heart attack by 31%, stroke by 20% and death from all causes by 9%.

To be safe, calcium should be consumed from real food sources and not synthetic supplements or artificially fortified foods, like orange juice (where the synthetically added amount of calcium just settles to the bottom of the carton anyway).

Non-Dairy Sources of Calcium

While dairy is known to be a good source of calcium, there are many people who are lactose intolerant, allergic, or otherwise sensitive to dairy. In fact, it is estimated that 65% of the human population has a reduced ability to process dairy beyond infanthood.

Fortunately, there are lots of nutritious ways you can get calcium without dairy. Here are some of the best sources of calcium — and they’re all budget-friendly!

Bone Broth

Bone broth is a great source of calcium and many other minerals, and it’s so easy to make (but if you’re looking for a store-bought version, I recommend this one!) Broth made from healthy bones also contain amino acids that are great for other areas of your health, including digestion, skin, nervous system and joints.

Broth can be made from chicken, beef, lamb, bison, or even fish bones for just pennies a cup. Slow simmering the bones for long periods is best, as it allows the calcium and other minerals to dissolve into the water. As the Weston A Price Foundation puts it:

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Fish With Bones

Fatty fish, especially those with the bones still intact, contain an impressive calcium content, and absorb easily. Canned fish like salmon and sardines are an easy and inexpensive way to get your fill, since the bones become soft and edible during the canning process. Just be sure to buy BPA-free tins and cans whenever possible!

I know, you might have just wrinkled your nose in disgust at the thought of eating whole sardines, but as Diane of Balanced Bites so perfectly put it:

Y’all need to put your big boy or girl pants on, get a tin of wild sardines, grab some sea salt and lemon or hot sauce, and DIG IN.

One six-ounce serving of canned wild salmon has over 110 milligrams of absorbable calcium and canned sardines rank about the same (or higher). Since these foods are also a good source of vitamin D, they enhance digestion of the calcium and make it more usable.

(If you’re curious, I get my salmon and other seafood from Vital Choice, and sardines from Thrive Market (the Thrive Market brand).

Dark, Leafy Greens

Dark leafy greens are another great dietary source of calcium and are probably your best bet if you’re vegan. However, not all leafy greens are created equal. Collard greens, turnip greens, bok choy, kale, and broccoli all ranked high as absorbable sources of calcium.

Dark leafy greens are also great sources of folate, vitamins A, C, E and K, and B-vitamins. Jonathan Bailor, author of The Calorie Myth, is fond of saying that if you make no other changes in your diet, you will see positive results just from adding a few extra servings of green leafy vegetables a day.

If you’re looking for dietary program to follow that doubles (or triples?) your veggie intake, I highly recommend the Wahls Diet Protocol because of her emphasis on vegetables en masse.

Getting Calcium… Without Dairy

Whether you’re allergic to dairy or just trying to avoid it for your own personal health reasons, there are plenty of ways you can get enough calcium without dairy. Supplementing is not necessary! Just make an effort to eat plenty of calcium-rich foods like broth, fish with bones, veggies (especially the green leafy kind), and other healthy sources of fats, protein, and probiotics as part of a varied diet.

While the above suggestions worked great for my family and me, keep in mind that I’m not a doctor and can’t tell you what your individual needs are. Be sure to check in with a health professional to get your nutrient levels checked and to discuss the best calcium sources for you.

This article was medically reviewed by Dr. Lauren Jefferis, board certified in Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Do you eat dairy? Do you try to get your calcium in other ways? Share below!

Sources:

Chesnut III, C. H., Silverman, S., Andriano, K., Genant, H., Gimona, A., Harris, S., … & Moniz, C. (2000). A randomized trial of nasal spray salmon calcitonin in postmenopausal women with established osteoporosis: the prevent recurrence of osteoporotic fractures study. The American Journal of Medicine, 109(4), 267-276.

Curhan, G. C., Willett, W. C., Rimm, E. B., & Stampfer, M. J. (1993). A prospective study of dietary calcium and other nutrients and the risk of symptomatic kidney stones. New England Journal of Medicine, 328(12), 833-838.

Hsu, D. J., Lee, C. W., Tsai, W. C., & Chien, Y. C. (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61(1), 1347478.

Lansdown, A. B. (2002). Calcium: a potential central regulator in wound healing in the skin. Wound repair and regeneration, 10(5), 271-285.

Lönnerdal, B. O., Sandberg, A. S., Sandström, B., & Kunz, C. (1989). Inhibitory effects of phytic acid and other inositol phosphates on zinc and calcium absorption in suckling rats. The Journal of nutrition, 119(2), 211-214.

Lucas, A., Brooke, O. G., Cole, T. J., Morley, R., & Bamford, M. F. (1990). Food and drug reactions, wheezing, and eczema in preterm infants. Archives of disease in childhood, 65(4), 411-415.

Malde, M. K., Bügel, S., Kristensen, M., Malde, K., Graff, I. E., & Pedersen, J. I. (2010). Calcium from salmon and cod bone is well absorbed in young healthy men: a double-blinded randomised crossover design. Nutrition & metabolism, 7(1), 61.

on Diet, C., & National Research Council. (1989). Minerals. In Diet and Health: Implications for Reducing Chronic Disease Risk. National Academies Press (US).

Polonsky, T. S., McClelland, R. L., Jorgensen, N. W., Bild, D. E., Burke, G. L., Guerci, A. D., & Greenland, P. (2010). Coronary artery calcium score and risk classification for coronary heart disease prediction. Jama, 303(16), 1610-1616.

Siebecker, A. (2005). Traditional bone broth in modern health and disease. Townsend Letter for Doctors and Patients, (259-260), 74-82.

Titchenal, C. A., & Dobbs, J. (2007). A system to assess the quality of food sources of calcium. Journal of Food Composition and Analysis, 20(8), 717-724.

Wasserman, R. H. (2004). Vitamin D and the dual processes of intestinal calcium absorption. The Journal of nutrition, 134(11), 3137-3139

Source: https://wellnessmama.com/18369/calcium-without-dairy/

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ketoproducts63243-blog · 5 years

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Where To Find Guest Blogging Opportunities On Foods To Avoid When On Keto Diet

Excitement About Keto Grocery

Beer, white wine, and also alcoholic drinks are bombs of covert carbohydrates. Avocado, low-fructose berries, coconut, cranberries, lemon, lime Non-organic low-carb fruits In general, the sugar material in fruits can promptly take you out of ketosis. Coconut as well as avocado are the exceptions, plus antioxidant-packed fresh berries in restricted quantities. For a much more Bulletproof method to fruit, enjoy it in the evening.

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Apple cider vinegar, Ceylon cinnamon, cilantro, chocolate powder, coconut aminos (if tolerated), ginger, mustard, oregano, parsley, rosemary, sea salt, thyme, turmeric, vanilla bean Black pepper, garlic, nutmeg, onion, paprika, table salt Artificial tastes; bouillon; commercial low-carb dressings, seasoning blends, and also extracts; fermented tamari; MSG; nutritional yeast; soy items; all vinegars other than apple cider vinegar Be cautious of sugarcoated or high-glycemic sweeteners in flavor blends or spices, but various other than that, it's reasonable video game for keto.

Examine tags for ingredients like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends in the house. Table salt often contains unrevealed fillers and also anti-caking representatives, so it's finest to go with sea salt or Himalayan pink salt instead. Even after irradiation (the market standard sanitation procedure that also ruins any anti-oxidants and wellness advantages), spices and also natural herbs can ruin in your house, and also typically harbor hostile mold toxins.

The 5-Second Trick For Ketogenic Diet

Flavors with particularly high mold toxic substance threat include black pepper, powdered garlic, nutmeg, and also paprika. Apple cider vinegar is the only vinegar permitted in the Bulletproof diet plan, as various other vinegars and also yeasts present contaminants, as well as advertise yeast development in your gut. Allulose, non-GMO erythritol, maltitol, monk fruit, sorbitol, stevia, birch xylitol Aspartame (Nutra Sugary food), sucralose (Splenda), tagatose Sugar has no area in a ketogenic diet regimen, however that doesn't indicate entirely cutting out treats.

On your keto food list, adhere to low-glycemic sweeteners to stay clear of spikes in blood glucose, and prevent fillers and also binders such as maltodextrin and dextrose, which can spike blood sugar level and also have stealthy carbohydrates. Sugar alcohols such as maltitol or xylitol may check out as no sugar on a tag, but know that they will certainly still trigger moderate glycemic response when digested.

Lastly, although pure, fluid sucralose will not kick you out of ketosis, it will certainly bioaccumulate in your body, and damage your digestive tract germs. Get our keto-friendly foods overview as well as 3 other Keto Guidebooks totally free when you join our Keto e-newsletter, The Fat Bomb!.

Some Of Keto Food Store

This keto foods checklist was developed for all the people that are struggling to determine what foods they can eat on the keto diet. When people began discovering my weight reduction, the discussions typically went a little something such as this: Them: Wow! You look so great, what have you been doing?! Me: Oh, I just cut the carbohydrates from my diet regimen.

Keto is so different than the Standard American Diet regimen, just identifying what to eat really trips individuals up. For those very first beginning, it can be a little tricky recognizing which foods are keto and which ones to prevent. If you're having a hard time to determine what you can as well as can not eat, this guide will certainly provide you a fantastic base to figure out which foods are keto friendly! All foods provided here are reduced in carbs and also can easily be included into a ketogenic diet.

Get the FREE 9-page overview to keto friendly foods!Success! Now check your email to validate your subscription. And don't neglect to Pin it! Success! Now examine your email to confirm your subscription.

The Facts About Keto Health Food Revealed

Low-carb eating is not constantly economical." We possibly invest concerning 60 dollars a month on nuts alone," a Olives being poured from a container on the West Bank, near the Mediterranean Sea. AP Photo/Muhammed Muheisen Sugar as well as other carbohydrates are basically prohibited at Harper's home in Vancouver, British Columbia. That lines up with assistance that most nutritionists concur with, whether they back keto diet regimens or otherwise: Too much sugar is Harper and Drewery don't stint fresh produce, also though it has some carbohydrates.

" Whether you're eating a pepper or a little summer season squash or zucchini, you're going to obtain a little of carbohydrates. But that amount is negligible in terms of remaining in ketosis, so I don't fret about it." Several of his favorite keto-friendly veggies consist of (in indexed order) artichokes, asparagus, avocados, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, eggplant, environment-friendly as well as yellow beans, kale, lettuces of all kinds, mushrooms, olives, onions, radishes, snow Discover more peas, spinach, summertime squash, tomatoes, watercress, as well as zucchini.

" So great!!" - by Kelley (Massachusetts) I can not think exactly how tasty these are. They appear like something you would hang on a bird feeder in the dead of winter, so it was a big surprise when I initially bit into one. They are SO good! Taste way much better than any high-sugar, refined granola bar I have actually ever had.

Keto Health Food - An Overview

Ahanov Michael/Shutterstock If you're a newbie intending your once a week keto diet menu, make the dishes as very easy as possible. A keto breakfast, for instance, can make the most of several timeless morning meal foods, including eggs, bacon, sausage, as well as ham. Eggs are actual champions in the keto world. They're extremely versatile, very easy to prepare, as well as have just half a gram of carbs but 6 g of healthy protein and also 5 g of fat.

" That's why eggs are an excellent option for morning meal when you adhere to the keto diet plan. To avoid obtaining bored, you can try various methods of preparing the eggs-- steamed, fried, or baked. Additionally, you can incorporate the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe daily although using the same cornerstone." Egg-celent keto breakfast options consist of: Frittatas and quiches Hash with pork, kale, as well as eggs Baked eggs in avocados Omelet with sautéed spinach, mushrooms, sun-dried tomatoes, and goat cheese Eggs scrambled with cream cheese, bell peppers, and spinach And good news for coffee addicts: you can still have your morning cup of joe.

#keto #ketosis #keto snacks #low carb foods #keto brownies #keto fat bombs #keto foods #keto food #keto cereal #keto cake #keto fudge #keto products #keto food store #keto blog #keto baking

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katedangworld-blog · 5 years

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ATKINS DIET - LADY’s CHOICE for a SLENDER SHAPE

As a woman, I always want to keep my body in good shape. Unfortunately, these days I was so busy with studying and working so my dining times were unstable and dinners often had lately at night (9:00 -10:00pm). As a result, I gained weight slightly, especially my belly had accumulated rather thick fat. Therefore, I decided to try Atkins Diet aim to control my weight within 7 days. The Atkins Diet is a well-known low-carbohydrate eating plan was designed by the cardiologist Robert C. Atkins in the years 1960s. This diet limits carbohydrate and encourage protein and fat.

A standard Atkins includes four phases of diet:

· Phase 1 (induction): daily carbohydrate consumption limited under 20g within 2 weeks. High-fat, high protein and low-carb vegetable should be eaten in meals.

· Phase 2 (balancing): gradually supplement nuts, low-carb vegetable and some fruits in meals.

· Phase 3 (fine-tuning): once dieters are close to their desired weight, more carb can be add into meals to slow down weight loss.

· Phase 4 (maintenance): at this period, eaters can enjoy more beneficial carbohydrates with toleration of body without weight regaining.

Nevertheless, it is impossible for me to follow these complex procedures, therefore I have obeyed basic requirements of this diet: Foods to avoid vs. Foods to eat as well as some of acceptable beverages as below guideline:

*Food to avoid:

1. Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.

2. Grains: Wheat, spelt, rye, barley, rice.

3. Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.

4. Trans fats: Usually found in processed foods with the word "hydrogenated" on the ingredients list.

5. "Diet" and "low-fat" foods: These are usually very high in sugar.

6. High-carb vegetables: Carrots, turnips, etc (induction only).

7. High-carb fruits: Bananas, apples, oranges, pears, grapes (induction only).

8. Starches: Potatoes, sweet potatoes (induction only).

9. Legumes: Lentils, beans, chickpeas, etc. (induction only).

*Food to eat:

1. Meats: Beef, pork, lamb, chicken, bacon and others.

Fatty fish and seafood: Salmon, trout, sardines, etc.

Eggs: The healthiest eggs are omega-3 enriched or pastured.

Low-carb vegetables: Kale, spinach, broccoli, asparagus and others.

Full-fat dairy: Butter, cheese, cream, full-fat yogurt.

Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.

Healthy fats: Extra virgin olive oil, coconut oil, avocados and avocado oil.

*Beverages

1. Water: As always, water should be your go-to beverage.

Coffee: Many studies show that coffee is high in antioxidants and quite healthy.

Green tea: A very healthy beverage.

(Healthline, Kris Gunnars, 2018)

As the guideline, primarily grains (like wheat, rice) and high-sugar content vegetables/ fruits are prohibited in Atkins meals. This is definitely a huge challenge to me because rice is consumed every day in Asian cuisine, I must say it is vital ingredient account 60% in our meals portion as it provides half of energy source for one shot of dining. If we do not have rice, bread can be replaced sometimes but here bread is not allowed, too. To tackle this problem, I increase the amount of protein (fish, meat), fiber (vegetable, low-sugar content fruit) and drink more than 2L of water every day to fill up my stomach and reduce the feeling of hunger.

My typical daily menu in general:

- Breakfast: A glass of milk, nuts.

- Lunch: I eat much more than breakfast. One main course of meat and some vegetable added

- Dinner: Same dish as lunch but smaller portion, some fruits are added. I have less demand for dinner because at night from 7:00pm, the body will slow down its metabolic process and surplus energy will be accumulated as fat layers.

My menu during a week as following:

*Friday 21 Jun:

Main courses: Lyonnaise Salad + Pan Broiled Garlic - Sweet Fish Sauce Chicken Wing.

Dessert: Peach, almond, walnut

Supplement: 2% skimmed milk

In first day, I still use some slices of bread to substitute rice aim to let my body get along slowly well with this diet and milk is drunk to supplement nutrients and make me full.

*Saturday 22 Jun:

Main courses: Grilled Toro Beef + House Dressing Salad + Miso soup

Dessert: grapefruit, apricot, sunflower seeds

Supplement: 2% skimmed milk

*Sunday 23 Jun:

Main courses: Sauce marinated pork jowl + Avocado Salad + Miso soup

Dessert: strawberry, apricot, pitascho

Supplement: 2% skimmed milk

At weekend Sat-Sun, I treated myself by Japanese BBQ styles dishes. Grilled Toro beef and pork jowl are often combined to rice but I remove it out of meal and add a bowl of salad. Along with them are miso soup including tofu (plant-based protein) and seaweed (minerals and vitamins, fiber – supporting loosing weight by postponing hunger)

*Monday 24 Jun:

Main courses: Chick Breast Rice Soup

Dessert: strawberry, mandarin, sunflower seeds

Supplement: 2% skimmed milk

Dilute rice soup can calm down my body’s desire of rice. The chicken breast is less fat than other parts so used to add rice soup.

*Tuesday 25 Jun:

Main courses: Chicken Salad

Dessert: strawberry, almond, walnut

Supplement: 2% skimmed milk

I stayed home so energy is not required too much, I enjoyed my favorite chicken salad. You can see some brown saute’ shallot on top of salad, which aim to replace roasted peanut. Oil from shallot can balance the sour of salad as well as make body feel full longer.

*Wednesday 26 Jun:

Main courses: BBQ Pork Rib

Dessert: strawberry, peach, mandarin

Supplement: 2% skimmed milk

At this time, my body survived better without rice, a piece BBQ sauce pork rib could satisfy my hunger. Then I refreshed with some cool fruits.

*Thursday 27 Jun:

Main courses: Poached eggs, Grilled garlic butter sauce salmon & blanched bok choy

Dessert: apricot, peach, mandarin, pistachio

Supplement: 2% skimmed milk

The last day of diet, my body has less demand of energy which most generated from carbohydrate and it does not desire for rice like first days. So brunch was simply poached egg & blanched bok choy. Then I grilled salmon with garlic butter sauce cover on top, really tasty and yummy! Salmon is rich of nutrients and omega 3 which are useful for female’s skin.

I admits that I was crazily hungry as the amount of bread and rice got in the stomach too little, it seemed to shout every second that “Rice, please!” and I was almost exhausted when I worked at my restaurant, I ought to drink water constantly to overflow my stomach. If I could drink coke, my hunger would be satisfied (when the restaurant so busy and I have no time for break) but in this diet, soft drinks are not permitted.

One week probably is not enough to conclude this diet is suitable to me or not but generally I think this diet solution is good and healthy. It is not too strict about volume of foods and nutrients input therefore dieters might reduce weight gradually with less health troublesome. Lastly, I just lose weight slightly of 600g and my belly seems to be unchanged (I wish I could know why). Anyway, not bad for one week!

Among my dishes in my weekly menu, I would like to recommend you try to make Chicken Salad. It is easy to prepare and can be stored in fridge 3 days. The recipe as below:

- Chicken breasts: 2 pcs

- Cabbage: ½ pc

- Pickled carrot and daikon: 1 cup

- Garlic: 3 cloves

- Lime juice: 1 tbs

- Vietnamese coriander: ½ bunch

- Carrot: 1 pc

- Thai chilies: 2 pcs

- Shallot: 1 pc (saute’ until brown)

- Green mango: ½ pc

- Sugar: 2 tbs

- Fish sauce: 2 tbs

- Warm water: ½ cup

Step 1: boiled or steamed chicken breasts until tender.

Step 2: Slice cabbage, carrot and mango in stripes (1cm of width), collect coriander leaves and wash all vegetable. Strain them and put 2 pinches of salt to dehydrate water/moisture from vegetables and make them be crunchy

Step 3: chop and mince chilies and garlic -> put in a small bowl to make sweet fish sauce. Add sugar and pound hardly to mix well with chilies and garlic -> lime juice -> warm water -> fish sauce -> stir well.

Step 4: tear chicken meat in lardon -> mix with strained vegetable + pickle + sweet fish sauce + chopped coriander + saute’ shallot -> mix well and enjoy!

In my hometown, my sister often put roasted peanut into the salad instead of shallot. Peanut’s nutty taste helps to balance the sour of salad and encourage aroma and palate. Regretfully, when I arrived Canada, I had slight allergic symptom when I ate peanut while this had not happened in Vietnam. Therefore, I got rid peanut of my dish and change to shallot without changing the characteristic of the salad.

The Atkins diet is popular thanks to its weight-lost effectiveness and health benefits such as prevent or limit dangerous health conditions like metabolic syndrome, diabetes, high blood pressure and cardiovascular disease, improve heart health. Nevertheless, every coin has two sides, some experts concerns Atkins has some negative impacts to eater’s body like headache, dizziness, weakness, fatigue, constipation. Low card input result in nutritional shortage or inadequate fiber – cause constipation, diarrhea and nausea.

Eating and tasting foods are the happiness of a cook or chef, therefore I would not follow any Diet solution. Just try to balance daily foods intake to body not exceed my body needs also do daily simple exercise like walking and stepping stairs (TTC subway is a good choice as we use it every day).

In point of view of a service provider – a potential cook, of course, I will study more about various Diet solutions and give advice to my customers. Also, adjust the formula to match well with their digestive demands is necessary.

References of data & sources:

Mayo Clinic. (nil). Atkins Diet: What’s behind the claims?. Retrieved June 27, 2019, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485

Healthline. (2018). The Atkins Diet: Everything You Need to Know. Retrieved June 27, 2019, from https://www.healthline.com/nutrition/atkins-diet-101

Healthline. (2018). 7 Surprising Health Benefits of Eating Seaweed. Retrieved June 27, 2019, from https://www.healthline.com/nutrition/benefits-of-seaweed

Right Shape. (nil). Atkins Diet. Retrieved June 27, 2019, from https://www.rightshape.com/atkins-diet/

Smile Delivery Online. (nil). 4 Foods that you should not eat while losing weight. Retrieved June 27, 2019, from http://smiledeliveryonline.com/food/4-foods-that-you-should-not-eat-while-losing-weight/

Health Fitness Revolution. (nil). 10 Good Reasons to Drink Green Tea. Retrieved June 27, 2019, from https://www.healthfitnessrevolution.com/10-good-reasons-to-drink-green-tea/

Manor Surgery. (nil). Healthy Lifestyle. Retrieved June 27, 2019, from https://www.manorsurgery.co.uk/healthy-lifestyle

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chappythegardener · 2 years

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Organic Online Vegetables Seeds - Summer

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FAQ

Which vegetables are suitable for summer planting? Some of the vegetables that are suitable for summer planting include tomatoes, cucumbers, peppers, zucchini, beans, eggplants, and okra. These vegetables thrive in warm weather and can tolerate high temperatures. Can I use regular seeds for organic gardening? Yes, you can use regular seeds for organic gardening. However, it’s important to ensure that the seeds are not treated with synthetic chemicals and have not been genetically modified. To be sure, look for seeds that are certified organic by a reputable organization. How do I prepare my soil for planting organic vegetable seeds in summer? To prepare your soil for planting organic vegetable seeds in summer, start by removing any weeds or debris from the planting area. Then, loosen the soil with a rake or hoe and add compost or other organic matter to improve soil fertility and structure. Make sure the soil is well-draining and has adequate moisture before planting. How often should I water my organic vegetable seeds during summer? During summer, organic vegetable seeds may require more frequent watering due to high temperatures and dry conditions. Water the seeds deeply and regularly, preferably in the morning or evening to avoid evaporation. Check the soil moisture regularly and adjust your watering schedule as needed. How long does it take for organic vegetable seeds to germinate in summer? The germination time for organic vegetable seeds in summer can vary depending on the type of vegetable and growing conditions. Generally, most vegetable seeds will germinate within 7-14 days if the soil temperature is between 60-85°F and the soil is kept consistently moist. However, some seeds may take longer to germinate or may require special growing conditions. What are organic vegetable seeds? Organic vegetable seeds refer to seeds that are produced without the use of synthetic fertilizers, pesticides, or genetically modified organisms (GMOs). These seeds are grown and harvested using natural methods that promote soil health and protect the environment. Where can I buy organic vegetable seeds for summer? You can buy organic vegetable seeds for summer from online retailers, seed catalogs, or your local garden center. Look for companies that specialize in organic and non-GMO seeds and offer a wide variety of vegetable seeds suitable for summer planting.

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josephkitchen0 · 6 years

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Early Spring Vegetables List: Don’t Wait on Winter Waning

By Anita Stone, North Carolina – The snow is melting and daytime temperatures are calling you outside. Leaf buds swell on trees and your hands long to feel the soil once again. And you’re hungry. You want leafy greens, tender shoots, something … anything from your garden. Here’s an early spring vegetables list you can plant right now.

Birth of a Season

For months we’ve subsisted on autumn’s harvest. Winter squash ripened bright orange and sat patiently in storage until we cooked it. Sweet, crisp apples gave us vitamin C to battle the flu season. Dry beans simmered for hours in slow cookers for hearty, comforting meals.

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Mother Nature knows what she’s doing. We enjoy bountiful, nutritious vegetables in the summer. Carbohydrate-rich fall crops provide calories necessary for hard work and building a lipid layer which, until recently, has been crucial for human survival during the winter. Even the life cycles of lambs and chickens coincide with humans’ need for protein and fat during different times of the year. And as winter shrouds the land and crops refuse to grow, we consume food storage: grains and beans, long-storage squash, root vegetables, and what we have dehydrated and preserved from our gardens.

Then spring blossoms. The first plants on a spring vegetables list to appear are the healthiest. Dandelions and parsley, sprouting and growing despite frost and intermittent snowstorms, offer nutrients we’ve lacked all season. It’s a powerful reprieve to a long, lean winter.

Miraculously, the crops you can plant first on your spring vegetables list are also loaded with the nutrients you need most right now.

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Workable Ground

You can plant and harvest several months before your area’s final frost date. And though websites may tell you to plant onions in January and broccoli in February, this is location-specific. Your own garden may differ.

If you don’t already know your planting zone, research it. This will help determine when you should start herbs and when it’s safe to finally put tomatoes outside. Along the Pacific coastline, temperatures probably didn’t drop below 20 Fahrenheit so you may be able to start radishes after the New Year. Minnesota soil may still be frozen in March.

Seed packages recommend planting as soon as the ground can be worked. That means the dirt isn’t frozen, even if the ambient temperatures still drop below freezing. Soil doesn’t bind in wet clumps, refusing to fall from your shovel. It crumbles with a gentle touch. Water doesn’t stand on top of the ground so saturated it won’t sink further.

Plant spring crops as soon as you can. Time is critical because many cold-weather crops turn bitter or go to seed when it gets too hot. Find the sunniest, warmest location of your garden. If you use containers, placing them on a driveway or against a brick wall can draw in additional heat. Plant seeds as directed on the package, paying heed to depth and spacing requirements. If you sow and then a cold snap moves in, encourage germination by placing thick clear plastic or an old glass window over the ground, allowing enough room below for air to circulate.

If seed packages instruct you to wait until all danger of frost has passed, hold tight to those for several more months.

Early Spring Vegetables List

Salad Greens: Among the earliest crops are lettuce, arugula, and mesclun mixes. You’ll have success growing lettuce and greens when the soil is 55 degrees and many can be harvested within 30 days. And though they won’t flourish during long cold snaps, they won’t die unless temperatures dip below 28 degrees.

Spinach: Plant in the spring ground, harvest within 60 days, and get the most of this crop before it bolts. Most spinach cannot tolerate a hot summer. Some varieties are bred to thrive longer, but spinach is best enjoyed when it’s still springtime.

Asian Greens: Extremely hardy varieties such as bok choy and napa cabbage still look stunning when glazed with a thin layer of ice. And once the ice melts, they shine in the sun and continue to grow. Protect these from a hard frost but don’t worry if the nights still fall between 28 and 32.

Radishes: And if temperatures do still fall below 28? Your radishes will be fine. Growing radishes of a smaller variety such as Easter Egg mature within 30 days while larger, sweeter radishes like daikon can take 60 to 90. Root crops like radishes prefer to be direct-sown, planted right in the ground rather than started as seedlings.

Kale: This tough and nutritious leafy green sits beside radishes as one of the toughest brassicas you can grow. It can even thrive during mild winters with no snow pack. Sow early and protect seedlings from a hard frost to give them a little boost. Harvest the lowermost leaves and let the plant continue to grow through the summer heat.

Onions: Choose long day onions if you live in the north; short day varieties if you live in Zone 7 or warmer. To harvest sooner, purchase onion “sets,” tiny bulbs that have been started, pulled, and dried so you can replant and continue growing. Onion seeds are useful for growing rare varieties, though this adds several months to the maturity date. Start seeds inside to encourage germination and then plant the tiny spikes in the ground after hardening them off for a few days. Onions can survive a hard frost and poke right through the late snow.

Peas: Snow peas are aptly named. They’re among the first crops you can plant, and seedlings actually fare better in a hard frost than maturing plants. Both snow and snap peas can grace your table within 60 days. Direct-sow peas for the best results.

Beets and Swiss Chard: Silverbeet is the name for chard in Australia and New Zealand because they are in the same family. And they’re extremely nutritious plants which offer edible greens and roots that live in cold conditions. Direct-sow inside or out then carefully thin and replant after seedlings emerge.

Carrots: Though they can be planted as soon as the ground can be worked, carrots do prefer temperatures a little warmer. Often gardeners plant carrots during the second month of spring, after temperatures are higher but still freezing at night. Scatter in rows then thin after seedlings emerge. Remember that carrots only grow as large as the space you give them.

Starting plants indoors during the late winter will help you get a head start on your garden this year.

In the Greenhouse

May frost-intolerant crops thrive best if they are started in a greenhouse several months before the final frost date. Seed catalogs list “days to maturity” as 60 to 95 days, but this count starts after you transplant at about eight weeks old.

A sunny window usually isn’t enough for garden vegetables, as they need at least eight hours of direct sunlight. Growing within a house window can result in pale, leggy, unhealthy seedlings. If you have no greenhouse or sunroom, supplement with a strong ultraviolet light when sun doesn’t shine directly on the plants. Set the light very close to the plants, but don’t allow seedlings to touch hot bulbs.

Always harden seedlings off before planting outside.

Tomatoes: Start your favorite varieties within eight weeks of your final frost date. Healthy tomatoes grow fast, so be prepared to transplant a few times before they go outside. The best tomatoes have plenty of root space.

Peppers: The hottest peppers originate in the warmest climates. Give them more time to grow. Start bhut jolokia or habaneros 10 to 12 weeks before your last frost date; jalapeños or banana peppers should be started eight weeks before. Transplant often enough that plants do not get root bound.

Eggplant: Starting slow and tender and then growing fast, eggplant despise the cold. Even 40 degrees can make them wilt. Sow a few weeks before your tomatoes then keep eggplant in the warmest area of your greenhouse for best results.

Herbs: Most commonly used herbs are surprisingly frost- tolerant. Perennials such as oregano and thyme re-emerge soon after the ground warms. Hardier rosemary can live through the winter. Basil, however, blackens and dies before temperatures even drop to freezing. Start herbs indoors to encourage germination. Harden off all plants, especially those purchased from a greenhouse, placing permanently outdoors.

Sweet Potatoes: Seed companies sell sweet potatoes as slips: little green shoots just starting to form roots. They also ship sweet potato slips in April, which may or may not be warm enough for them to go outside. Sweet potatoes must have heat to survive. But you can start your own slips by purchasing organic sweet potatoes from a supermarket, setting them on moist soil or half-submerged in water, and keeping them in a greenhouse. It may take a couple months for decent slips to emerge from a supermarket tuber. Once sprouts form, carefully remove them and insert halfway into moist, fertile soil so they can take root.

Though squash, beans, and corn are sold within greenhouses as starts and seedlings, they fare best directly-sown within your garden. Root damage and transplant shock can stunt the plant. Seeds sown directly sprout and flourish within the location they were intended.

Whether you have a relish for salads topped with crisp sugar snap peas or want to add fresh greens to warm comforting soups, your garden can provide early in the year with proper selection of seeds and choice location.

Hardening Off

Greenhouse-grown plants have been pampered their whole lives. Kept warm, in high humidity and moist soil, they have never even experienced direct sunlight. Always ask your local nursery if plants have been hardened off; chances are, they haven’t. Staff in corporate-owned garden centers may not even know what “hardened off” means.

To harden off plants grown within your greenhouse or others, bring them outside for a single hour in unfiltered sunlight or for two hours during a cloudy day. Don’t forget them or they will sunburn! The next day, double the time spent outside. Double that again the following day. By the time your plants can spend eight hours in full sun without damage, and a chilly night without wilting, they are ready to live permanently in the garden.

Transplant in the evening to avoid shock. Heat and strong sunlight stress a plant and right now they need to recover as roots take hold. Dig a hole in your garden soil and fill with water. Transplant, fill in soil around the plant, mulch, and water again. Let the plant spend a gentle, cool night before the sun comes out strong again.

What About Potatoes?

You’ll hear conflicting advice regarding potatoes. Though some gardeners sow them in the early spring, potatoes are nightshades. The green tops cannot withstand a frost. If they emerge then must endure a cold snap, the tops will die back, which will stunt development of tubers. Potatoes mature within 90 to 120 days, which allows plenty of time during most growing seasons. If your season is shorter than most, plant potatoes early but mulch around tender new leaves and provide frost protection if temperatures drop.

Season Extenders

Cold frames, hoop houses, water walls, and frost blankets are all ways to extend the season and plant your crops sooner. Even cold-weather vegetables benefit from a little-added warmth.

Cold frames combine rigid sides with a glass or plastic top, set directly atop soil to add heat and light beyond the season. They can be permanent structures built of wood and old windows or makeshift enclosures of straw bales with thick plastic tacked atop. Hoop houses can be as simple as PVC pipe or livestock panels, arched over a raised bed and covered with plastic. If you don’t have the space or finances for either, purchase a frost blanket from a local garden center or online retailer. Suspend it above the plants for the best protection, as the frost may penetrate material that lies directly on leaves. Frost blanket still allows in at least 80% of the sunlight so you don’t need to remove it on cold days. But it does filter the light, so plants grown entirely under frost protection will need to be introduced gradually to full sunlight before the protection is dismantled.

Originally published in Countryside March/April 2017.

Early Spring Vegetables List: Don’t Wait on Winter Waning was originally posted by All About Chickens

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gethealthy18-blog · 6 years

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Sweet Foods Making You Sick? You Might Have Fructose Intolerance!

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/sweet-foods-making-you-sick-you-might-have-fructose-intolerance/

Sweet Foods Making You Sick? You Might Have Fructose Intolerance!

Swathi Handoo February 7, 2019

Food intolerances and allergies have become the ‘in-thing.’ After nut allergy, gluten intolerance, and lactose intolerance, another intolerance that is trending is fructose intolerance. Fructose intolerance and malabsorption makes you allergic to anything that has fructose and sucrose.

People having this intolerance cannot digest sweets, fruits, beverages, ice creams, and fad foods. Sounds unrealistic, doesn’t it? It’s a lot more dangerous than you’d imagine!

Read on to find out what fructose intolerance is and how it is caused. If you are, unfortunately, intolerant to fructose, check out what foods to eat and what not to eat in this article. Scroll down!

Table Of Contents

Fructose Intolerance: In Detail

Fructose is a sugar present naturally in fruits, vegetables, and honey. It is enzymatically synthesized on a large scale from corn as high-fructose corn syrup (HFCS).

HFCS is a widely used sweetener present in processed foods, beverages, soft drinks, juices, flavored milk, yogurt, etc. (1).

Fructose intolerance occurs when your body is unable to absorb fructose efficiently, leading to fructose malabsorption. The unabsorbed fructose causes an influx of water into the digestive lumen. This water pushes the bowel contents into the colon, where it gets fermented and produces gas.

This also leads to symptoms like abdominal pain, bloating, and excessive gas (1).

What causes this condition? Find out in the next section.

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What Causes Fructose Intolerance?

By design, humans cannot absorb a lot of fructose. Fructose is absorbed by transporters and carrier-mediated facilitated diffusion, which is not a very efficient process. Even if fructose is well-absorbed, we probably don’t have the kind of machinery needed to generate the required energy molecules (ATP) from it.

Moreover, due to various genetic, epigenetic, physiological, evolutionary, and lifestyle changes, humans are growing to be fructose intolerant (1).

Heredity also plays a vital role in making one intolerant to fructose. Hereditary fructose intolerance (HFI) is a metabolic disease. It is caused due to the absence of a fructose-digesting enzyme called aldolase B (2). This absence is actually a result of a mutation in the ALDOB gene that makes this protein (enzyme).

Aldolase B is critical for the conversion of fructose to glucose, which further gives ATP. Individuals who lack aldolase B face serious side effects on ingesting fructose or sucrose. The patients might have severe hypoglycemia (drop in blood sugar levels) along with the accumulation of toxic intermediates in the liver (2).

Hereditary fructose intolerance is passed from one generation to the next. Not all individuals in a generation might show severe symptoms, though. Whether it is genetic or sporadic, fructose intolerance might be confused with galactosemia or liver diseases (2).

Also, similar symptoms appear when you eat a lot of other processed or stale foods. We tend to ignore them. Then, how would you know it is fructose intolerance?

Well, you should certainly see a doctor if the above symptoms have become a routine and chronic. You could also observe what triggers the intolerance symptoms – a particular type of food or a specific combination of ingredients that are high in fructose.

Can Fructose Intolerance Be Life-threatening?

Hereditary fructose intolerance can be life-threatening if not diagnosed early. It is difficult to diagnose this tolerance in infants, but symptoms become vivid during weaning. Adults might develop a ‘protective’ aversion towards sweet-tasting foods.

However, acute exposure to sugar and artificial sources of sugar can trigger liver damage and also death in such patients (3).

Remember, fructose intolerance should not be confused with fructose malabsorption. Intolerance arises when your body lacks the machinery (enzymes) to break down fructose. Malabsorption can be sporadic, with no genetic anomaly. It can be a result of the inability of protein carriers to transport fructose from the small intestines.

Malabsorption can have milder symptoms that quickly subside if attended to. Hence, it might not be lethal.

For you to do this assignment, we’ve made a comprehensive list of foods that are high in fructose. If eating them gave you a bad bloat and abdominal pain, you might be fructose intolerant. Although it is not as simple as it sounds, you can still try the exercise. Scroll down and start!

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What Foods Are High In Fructose?

Shutterstock

Since they are high in fructose, you should avoid the following foods if you are diagnosed with fructose intolerance:

Vegetables And Vegetable Products Fruits, Dry Fruits, And Fruit Juices Grains And Cereals Tomato paste Dried currants Wheat bread Canned tomatoes Wild blueberries Pasta Tomato ketchup Yellow plantain Couscous Shallots Orange juice (concentrate) Grains with added HFCS Onions Tamarind nectar Grains with added dried fruit Artichoke Pears Asparagus Mangoes Dairy And Poultry Products Broccoli Cherries Chocolate milk (commercial) Sweet corn Apples (without skin) Fresh egg white Leeks Papayas Mushrooms Lemon juice (raw) Ladies finger (okra) Peas Red pepper Asparagus

Source: USDA Food Composition Database

Wondering what is left to eat?

Don’t worry, there’s lots! In the next section, you will find an extensive list of foods that are low in fructose. Read on and note them down (1).

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Best Low-Fructose Foods For The Fructose Intolerant

Shutterstock

Fruits

Avocado

Cranberries

Lime

Pineapple

Cantaloupe

Strawberries

Bananas

Mandarin orange

Vegetables

Bok choy

Bamboo shoots

Celery

Chives

Beets

Kale

Radish

Rhubarb

Spinach

Winter squash

Green pepper

Turnip greens

Cereals And Grains

Gluten-free breads

Quinoa

Rye

Rice

Buckwheat flour

Oatmeal

Pastas without HFCS

Soba noodles

Corn chips and tortillas

Cornmeal

Dairy Products

Milk

Cheese

Almond milk

Yogurt (without HFCS)

Soy milk

Rice milk

Some adults have fructose intolerance, coupled with lactose intolerance and irritable bowel syndrome (IBS). Such people should choose lactose-free and fructose/sucrose-free foods on the list. For example, almond milk (home-made), kale, spinach, squash, avocado, mandarin oranges, etc.

These would still make a wholesome and tasty meal, what say? Vaguely, such intolerances get you inclined towards clean eating. (Yes, always look at the bright side!)

But when do you start eating clean? How will you know if you are fructose intolerant or have fructose malabsorption?

Valid questions. These intolerances, as I mentioned before, are difficult to diagnose. But the medical community has come up with a few ways. Want to know what they are? Scroll to the next section.

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Are There Any Tests To Diagnose Fructose Intolerance?

Yes! Those with fructose intolerance typically show symptoms like diarrhea, constipation, irritable bowel syndrome, functional dyspepsia, bloating, gas, allergy, and rashes (4).

It is evident that these symptoms can be a result of other systemic infections too. Very few tests are available to confirm that these are in response to fructose intolerance and malabsorption. Out of them, the most common and standard one is the breath test.

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How Does The Breath Test Work?

This test works on the principle of glucose metabolism by intestinal bacteria.

In normal cases, when you drink or eat something sweet, sugar (in the form of fructose or sucrose) gets broken down into glucose in your small intestine. Glucose is then converted into ATP (energy) and used up by the body.

If you are fructose intolerant, undigested fructose passes through the duodenum and reaches the large intestine. The intestinal bacteria ferment the undigested fructose and release glucose along with gases like hydrogen or methane.

During a breath test, you will have to drink a solution of fructose or sucrose in water. You will then have to breathe into a plastic bag. The breath sample would be taken every 30 minutes for children and 15 minutes for adults. The sampling will continue for about 2-3 hours.

These samples are then analyzed for hydrogen content to determine your ability to metabolize fructose (5).

You will be kept on a strict low-fructose diet or a customized one set by your physician before you undergo this test. You might also have to talk to your doctor if you have diabetes, constipation, or any other complication.

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In A Nutshell…

Fructose intolerance is a poorly diagnosed and managed food allergy. It can be life-threatening if left untreated. Check out the high-fructose foods and replace them with the low-fructose options from the lists above. Above all, meet a doctor if you notice the symptoms we’ve discussed here.

If you got what you were searching for about fructose intolerance, please share your valuable feedback and suggestions in the box below. Post your queries here to get them answered by our experts.

And, don’t ignore food intolerances – they can cost you your life!

References

“Dietary fructose intolerance, fructan intolerance and…” Current Gastroenterology Reports, US National Library of Medicine.

“Hereditary fructose intolerance” Genetic and Rare Diseases Information Center, National Center for Advancing Translational Sciences, National Institutes of Health.

“Specifics of HFI and Its Diagnosis” HFI Laboratory at Boston University.

“Fructose and lactose intolerance and malabsorption…” Alimentary Pharmacology and Therapeutics, US National Library of Medicine.

“Hydrogen Breath Test” Health System, University of Michigan.

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Source: https://www.stylecraze.com/articles/fructose-intolerance/

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clarencebfaber · 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.

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.

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elizabethbgrimes · 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.

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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sherristockman · 7 years

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Tips on Growing Collard Greens Dr. Mercola By Dr. Mercola If you are getting bored eating the same old dark, leafy greens, you may be interested in trying collard greens. Better yet, you can easily grow them in your vegetable garden. Growing and eating collard greens is a southern tradition in the U.S. These greens, which are a great source of fiber and vitamins K, A and C, as well as calcium, are often featured in traditional, southern New Year’s meals. The good news is you can grow collard greens in northern climates too, as they are a cool season crop. Collards are one of several tasty winter-season vegetables, and some suggest a touch of frost actually improves their flavor. If you are planting a garden and would enjoy a versatile vegetable packed with life-giving nutrients, consider growing collard greens. The History and Use of Collard Greens Collard greens (Brassica oleracea acephala) are considered to be a descendent of loose-leafed wild cabbage found in in many parts of Europe more than 2,000 years ago. Nicknamed collards, these dark leafy greens are part of the cruciferous vegetable family. Some of the close relatives of collards are: Bok choy Broccoli Brussels sprouts Cabbage Kale Collards are a hardy biennial plant, usually grown as an annual. Collards are enjoyed worldwide. They are considered to be a dietary staple in places such as the southern U.S., countries such as Brazil, Kenya, Portugal and Tanzania, as well as the Kashmir Valley region of Asia.1 When to Plant Collard Greens Because collard greens are a cool-season vegetable, if you live in the South, you can plant seeds directly in late summer to early fall for a winter harvest. If you reside in a northern climate, you’ll want to plant collards a few weeks earlier for a fall or winter harvest. Due to their frost tolerance, if you live in the U.S., you can harvest collards as a late-season crop in U.S. Department of Agriculture plant hardiness zones 6 and below.2 Collard greens can tolerate temperatures as low as 20 degrees F. If you prefer a summer harvest, you’ll need to plant collards in the early spring, as soon as the ground can be worked, and plan to keep them well watered. Collard greens require adequate moisture to thrive in summer heat. As a member of the cabbage family, collards growing in heat may bolt, although they are more tolerant of heat than cabbage. Another option is to plant seeds indoors in spring, about four to six weeks before your area’s last frost. Place the transplants in your garden when they are about 3 to 4 inches tall. Due to their hardiness, you can move them outdoors as early as three to four weeks before the last spring frost. In most U.S. growing zones, you can enjoy two collard harvests by planting one crop in early spring and another one in late summer. How to Grow Collard Greens The ideal growing environment3,4,5 for collard greens is in moist, compost-rich soil that is well drained. A soil pH of 6.5 to 7.5 is best. For maximum results, add aged compost to your garden bed or containers prior to planting. This is especially important if your soil is sandy. To ensure the healthy growth, collards require full sun. That said, they could benefit from a little shade in times of intense heat. Plant the seeds one-fourth to one-half inch deep and 3 inches apart. To avoid crowding, rows of collards should be spaced 2 to 3 feet apart. The plants will get large and need ample room to grow. To ensure an abundant crop, you’ll want to plant two or three collard plants per family member, and even more if you eat a lot of greens or are inclined to share your bounty with friends or neighbors. Once established and a few true leaves appear, thin collards to about 12 inches apart. Thinned seedlings make a tasty addition to salads or coleslaw, or they can be planted elsewhere in your garden. To ensure tender leaves, water collard plants regularly. Underwatering can cause the greens to become stringy. Side dress plants with compost at midseason. If you have limited space, you can grow collards in containers. A 10-inch pot will accommodate a single collard plant. If you have larger containers, set the plants on 18- to 24-inch centers. Before adding collards to your garden, give some thought to the other plants you will be growing. Collards will either thrive or underperform depending on the companion plants you place around them. For best results:6 Plant collards near: peppers, southern peas and tomatoes Never plant collards near: celery, potatoes or yams How to Address Collard Pests If you have experience growing cabbage or another type of plant from the cabbage family, you are likely familiar with some of the pests that may attack your collard plants. Fortunately, their tough leaves afford some degree of protection. The main collard pests are:7,8 Aphids gather wherever there is new succulent growth, on each side of the leaves Cabbage loopers are inclined to eat holes in collard leaves and are preceded by small yellow and white moths Cutworms. Clear away all dead grass, leaves and weeds that provide hiding places for these pests Flea beetles are small darkly colored insects that are noticeable for the small holes and pitting they create in collard leaves Imported cabbage worms. Larvae feed on collard leaves; left unchecked they can reduce mature plants to stems and large veins Because collard diseases tend to build up in the soil, do not plant them in the same spot every year. As a general rule, it is best to rotate all cruciferous vegetables. If your collards have been prone to disease or pest problems during the growing season, you most definitely do not want to leave plants standing through the winter. Common diseases that plague collard plants include cabbage yellows, black leg, black rot and clubroot. Collard Greens Nutrition Facts Like all dark leafy greens, collards provide many of the nutrients you need as part of a healthy diet.9 Most notably, collards are rich in vitamins K, A and C. They also contain high levels of manganese, calcium, choline, vitamins B2 and B6, iron, copper and vitamin E. If you are looking for a good nondairy source of calcium, collards are an excellent alternative. A 3.5-ounce (100 grams) serving of raw collard greens contains: 30 calories Zero cholesterol, fat or sugar 6 grams of carbohydrate, including 4 grams of fiber 2 grams of protein While you’ll want to confirm with your doctor, in general, regularly consuming large amounts of collard greens may not be advisable if you: Have a thyroid problem: Collards contain goitrogens, which have been shown to interfere with iodine absorption when consumed in large amounts10 Suffer from oxalate kidney stones: Intake of high-oxalate foods, particularly beet greens, spinach and Swiss chard, and collards to a lesser degree, is thought to be a causative factor in the development of kidney stones11 Take anticoagulants (blood thinners) such as warfarin: The high amount of vitamin K found in collards may be concerning because vitamin K plays a major role in blood clotting12 Health Benefits of Collard Greens According to the George Mateljan Foundation, a nonprofit foundation whose mission is to help you eat and cook for optimal health, eating collard greens can help you lower your cholesterol and maintain healthy cholesterol levels:13 "In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile-acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile-acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed collards show much greater bile-acid binding ability than raw collards." Collards also pack a wealth of cancer-fighting glucosinolates that support healthy detoxification and fight inflammation. Notably, collards are rich in phytonutrients such as di-indolyl-methane and sulforaphane, which have been shown to both inhibit cancer cell growth and kill cancer cells, especially with respect to breast, cervical, colon, prostate and ovarian cancer.14 The presence of antioxidants like vitamins A, C and E, as well as caffeic acid, ferulic acid, kaempferol and quercetin, help your body ward off chronic oxidative stress. Oxidative stress has been associated with chronic disease and premature aging. The Foundation also noted that eating collard greens supports healthy digestion, promotes cardiovascular health and reduces inflammation.15 If the many health benefits of collards have whet your appetite to investigate other healthy greens, you may be interested in revisiting my previous article “6 Vegetables to Love That Aren’t Kale.” The Most Popular Collard Varieties Collards are distinguished as either loose-leaf or loose-head. Traditional varieties like Georgia and Vates produce loose, open plants. Newer hybrids mature faster and are more compact plants with a loose head. For a steady supply of leaves throughout the growing season, I suggest you plant a loose-leaf variety. If you would be more comfortable harvesting the whole plant at once, choose a loose-head variety. The most common varieties of collard greens (and their estimated time to maturity) are: Varieties & Growing Times Description Blue Max (68 to 75 days): Savoyed leaves; plants are vigorous and uniform for heavy yields Champion (60 to 80 days): A Vates hybrid with cabbage-like leaves; ideal for smaller gardens Flash (55 days): Smallish plants, but very vigorous growers with smooth, sweet leaves Georgia (70 to 80 days): Large, heat-tolerant plants that are slow to bolt and produce tender, waxy leaves Green Glaze (75 days): Glossy, dark green leaves; less prone to damage by caterpillars Vates (55 to 80 days): Compact plant with very smooth leaves What You Need to Know About Harvesting Collard Greens All green parts of collard plants are edible, and you are free to pick the leaves at any time during the growing season. Collards can grow up to 3 feet tall, producing rosettes of large waxy leaves supported by sturdy stems. Below is everything you need to know about harvesting collard greens:16,17 The maturity of collards varies widely, but plan for around 60 to 80 days depending on whether you direct seed or use transplants Cut leaves on a cut-and-come-again schedule as soon as plants are about 1 foot tall Cut young, tender collard leaves starting at the bottom up; take care to harvest collards before the leaves get old and tough Harvest summer collard greens before bolting can occur Store your harvested collard greens in the refrigerator for up to a week; you can also can, dry or freeze collards Even though frost lends collards a sweeter taste, you’ll risk losing your plants if the temperatures stay below freezing for long periods. Unless you are overwintering, it’s best to complete your fall/winter harvest before the first hard freeze. That said, if you want to continue harvesting collards during cold weather, you’ll need to protect the plants with a cold frame or hoop house. (For additional ideas, check out my tips for extending your growing season.) Because collards are a biennial, if you plan to save seeds, your plants will need to be overwintered. The Importance of Buying Organic Collards When shopping for collard greens, be aware of the potential pesticide risks of buying conventional. Although they are not listed on the Environmental Working Group’s 2017 "Dirty Dozen" list,18 collard greens (and kale) have been called out in the past as "commonly contaminated with highly toxic organophosphate insecticides."19 If you are unable to buy organic collard greens in your area, that is just one more reason to consider growing your own. The What’s on My Food? website20 lists 46 pesticide residues that have been found on collard crops as part of the U.S. Department of Agriculture’s pesticide data program.21 The top two pesticides on that list — DCPA and P,p'-DDE — are both known carcinogens. DCPA was found on collard samples 50 percent of the time, whereas P,p'-DDE appeared on samples 30 percent of the time. How to Eat Collard Greens Collard greens are tasty in a variety of forms. They can be boiled, braised and sautéed. There are literally hundreds of steamed collard green recipes. Collards can sit alongside almost anything else you put on your plate, from scrambled eggs to wild Alaskan salmon. You can add collards to all manner of soups and stir-fry dishes. Young, tender collard leaves can be tossed in salads. Light cooking increases the bioavailability of collard greens’ healthy compounds. I suggest you steam them just until they become soft and are still bright green. At the simplest level, add a little salt and pepper to steamed collards. You can drizzle on olive oil for the added benefit of some healthy fat. A bit of balsamic vinegar will add some zing. Whatever you do, do not overcook collards, or you will lose many of their nutrients. If you are looking for a quick way to prepare your collards, check out my favorite 5-Minute Collard Greens recipe. No matter how you serve it, collard greens are a nutritious vegetable I highly recommend you not only consider eating, but also growing in your garden.

#VitalityPath

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