The GAPS diet

I've recently discovered the GAPS diet.  My digestion is so bad, and I have so many food sensitivities that I  believe this is the perfect diet for me.  It is very healing to the gut and can help to reverse many health issues including adrenal fatigue.  The diet includes lots of chicken and beef broth, which is very healing to the gut,  the elimination of sugars and carbs - to help kill the "bad gut bugs", and fermented vegetables - to replace the good flora into your gut.
     I'll post some wonderful resources for you.
http://www.gapsdiet.com/
http://www.gutandpsychologysyndrome.com/gaps-diet/

   I also attended a weekend convention where I learned about making all of these wonderful things.  Monica Corrado was the amazing cook who did the classes.  Here is her website:
http://simplybeingwell.com/
I highly recommend her DVDs, her charts, and I see she has a new cookbook out also!!
The convention was sponsored by the Weston A Price Foundation.  They are an absolutely wonderful resource also, so here is their website:
http://www.westonaprice.org/
I highly recommend the little booklets they have printed.  Especially the one about babies if you know any "moms to be" or new moms  (or ANY moms for that matter).
You can read many of the articles for free under the "journal" section.  You can also purchase the booklets here:
http://www.radiantlifecatalog.com/product/WISE-TRADITIONS-JOURNALS/books

Here is a great resource for purchasing pastured chickens and grass fed beef:
http://www.grasslandbeef.com/StoreFront.bok

Why pastured eggs? (and chickens....)

Pastured Eggs

Grass-fed/pastured hens are raised on pasture, as opposed to being kept in confinement and fed primarily grains. Eggs from pastured  hens contain up to 20 times more healthy omega-3 fatty acids than  those their less fortunate cousins, factory hens. Pastured hens' diets are naturally complemented with bugs,  earthworms, and other such critters that give their eggs a  huge nutritious oomph. Although not necessarilly organic,  pastured hens are usually much healthier and happier than  their space-restricted and antibiotic-pumped industrial cousins. Pasturing is the traditional method of raising egg-laying  hens and other poultry. It is ecologically sustainable, humane,  and produces the tastiest, most nutritious eggs. Pastured eggs also have 10 percent less fat, 40 percent more  vitamin A, and 34 percent less cholesterol than eggs obtained from factory farms.

Raw Protein

http://www.vitacost.com/Garden-of-Life-RAW-Protein

I went over a meal plan with my personal trainer at the gym, and he wants me to have a couple of protein shakes for snacks.  I can't do the whey, so I went to my local "Natural Grocers / Vitamin Cottage" and they had a table set up with samples today.  The whole store was full of samples, and the parking lot was packed.  One of the employees was even out taking pictures of all of the cars.  I'm going to have to get out more often on Saturdays!!

This looks like a great healthy alternative to the other types of protein powders out there.  Mix some into your oatmeal and you'll have your carbs and protein covered.  Try a little coconut oil to cover your fats and you have a complete meal.

Adding to a smoothie would also be a great idea!!

Organic RAW Sprout Blend
Organic Sprouted Brown Rice Protein, Organic Amaranth Sprout, Organic Quinoa Sprout, Organic Millet Sprout, Organic Buckwheat Sprout, Organic Garbanzo Bean Sprout, Organic Lentil Sprout, Organic Adzuki Bean Sprout, Organic Flax Seed Sprout, Organic Sunflower Seed Sprout, Organic Pumpkin Seed Sprout, Organic Chia Seed Sprout, Organic Sesame Seed Sprout

Oatmeal

A classic!!  I choose gluten-free oats for this healthy carb.

How to make Cashew Milk

This is from Kelly's blog.  I love her blog!!!  Cashew milk is a great alternative to cow's milk, and is wonderful in many different recipes!!

http://www.thespunkycoconut.com/

Easy Oven Omelet

http://www.thespunkycoconut.com/2010/05/easy-oven-omelet-gluten-free-dairy-free.html

Easy Oven Omelet

I'm calling it an oven omelet because it doesn't have a crust, and it's baked. Also, I know from experience that these oven omelets go really quickly, and one is never enough, which is why I always make two at once. It's just the right amount for our family of 4, with a small side of veggies, bread or whatever I have on hand.

For 2 Oven Omelets:

Sautee:

1 red pepper, chopped

1/2 of a red onion, chopped

3 cooked sausage, chopped

Add two very big handfuls of fresh spinach at the end, until it is barely wilted.

(Or use about 3 cups of any sauteed veggies or meat that you like. I often use asparagus, broccoli, and marinated artichoke hearts to name a few.)

Add meat and veggies to 2 greased pie dishes.

In a mixing bowl whisk (I use a stick blender):

7 eggs

1.5 cups coconut milk

1/2 tsp Herbamare Seasoning

Pour over your ingredients in the pie dishes.

Bake at 375 degrees for about 32 minutes.

Check out Kelly's website for her wonderful cookbooks!! (link posted at top of recipe)

Roasted Red Potatoes with Dill and Rosemary

10 small red potatoes, quartered
5 cloves garlic, halved
1 small onion, diced
1 tbsp olive oil
1 tsp lemon juice
1 tsp dried dill
2 tsp fresh rosemary
1/8 tsp each salt and pepper

Preheat oven to 375 C. In a large bowl, combine all the ingredients and toss well until potatoes are well covered. Spread out on a 9X13 baking pan. Roast for 35-45 min (actually mine took 60 min). Stir occasionally to prevent burning.

http://madaboutudon.wordpress.com/2008/05/11/roasted-red-potatoes-w-dill-and-rosemary/

Steamed Asparagus

Steamed Asparagus

Amount for 4 servings:  1 1/2 pounds

To Steam:  Place steamer basket in 1/2 inch water (water should not touch bottom of basket).  Place asparagus (spears or 1-inch pieces) in basket.  Cover tightly and heat to boiling:  reduce heat.  Steam until crisp-tender, 6-8 minutes.

Add seasoning or sea salt if desired.

Chicken Chop Suey

Chicken Chop Suey

Ingredients:
1 lb. Chicken breasts, skinned and boned
1/4 cup cooking oil
2 cups sliced onions (less, if desired)
2 cups sliced fresh mushrooms
1/2 cup sliced water chestnuts
1/3 cup chopped green pepper
1/4 cup (small jar)  chopped pimiento
1  -  16oz can chop suey vegetables, drained ( or make your own without MSG)*
1  -  13.75oz can chicken broth
1/3 cup soy sauce (or GF tamari)
2 Tbsp cornstarch
Hot cooked brown rice

Directions:
Cut skinned and boned chicken breasts into 2" x 1/2" strips.  In large heavy skillet or wok,  cook chicken strips quickly in hot oil about 2 minutes, stirring constantly.  Add sliced onions, sliced fresh mushrooms, water chestnuts, green pepper, and pimiento.  Cook and stir 2 minutes more.  Add chop suey vegetables, chicken broth, and soy sauce.  Bring the mixture to boiling:  cover and cook for 2-3 minutes over low heat. Slowly blend 1/4 cup cold water into the cornstarch.  Stir cornstarch mixture into vegetable mixture. Cook, stirring constantly till mixture is thickened.  Serve over rice.

*If you want to make your own chop suey vegetables without the MSG, the ingredients in the La Choy Chop Suey Vegetables are:  bean sprouts, celery, water, salt, water chestnuts, onions, carrots, bamboo shoots, less than 2% of: (sugar -avoid), red bell peppers, (MSG -avoid), dehydrated garlic, ascorbic acid, citric acid, and flavor.

Adrenal Recovery Soup

Adrenal Recovery Soup

The following vegetable soup recipe has proved helpful in adrenal support. This high-energy soup, called “Taz,” comes from Dolores S. Downey's “Balancing body chemistry with nutrition” seminars.

16 oz. green beans

1 cup chopped celery

1 zucchini, sliced

1 medium onion, chopped

1 cup tomato juice

1 cup spring water

2 tbsp. raw honey

1 tsp. paprika

1 cup chicken broth

Combine ingredients and simmer for one hour until vegetables are tender. Pepper to taste.

Coconut Smoothie

10-12 ice cubes
1 cup of water
1-2 Tbsp protein powder (preferably from goat's milk)
1 Tbsp Virgin Coconut oil
1 Tbsp Flax seeds ground
1 Tbsp pure vanilla extract
3-4 Tbsp coconut flour (more if you want it thicker)

Place all ingredients in a blender and process at high speed until well combined.  You may need more or less ice, depending on how cold you like a smoothie.

Asian Chicken Lettuce Wraps

Servings: 4
Preparation Time: 15 minutes

• 2 tablespoons coconut oil
• 1 inch piece of fresh ginger, diced
• 3 garlic cloves finely diced
• 3 chicken breasts, cut into cubes
• 1/2 teaspoon crushed red pepper
• 1 organic green pepper, diced
• 1/2 pack button mushrooms (or to taste), diced
• 4 organic scallions (green onions) sliced, greens and whites
• 2 tablespoons gluten free tamari
• salt and pepper to taste
• 1 head of bibb lettuce, leaves detached, rinsed, and dried

Heat up the coconut oil in a skillet and add the ginger and garlic. Sauté for a few minutes.

Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and mushrooms and sauté a few more minutes. Add the scallion in last with the tamari.

If you like your vegetables cooked more, add them in before the chicken. Season to taste with salt and pepper. Serve over 3 or 4 lettuce leaves.

Recipe submitted by Julie, Toms River, NJ

http://www.freecoconutrecipes.com/index.cfm/2011/5/16/asian-chicken-lettuce-wraps

Lemon Coconut Candy

Well, I'm not so sure that candy is part of the adrenal fatigue diet, and the honey is probably not the best, but if you have to have something, this might be just the thing.

• 1 cup coconut cream concentrate
• 1/2 cup raw honey (or maybe try agave nectar)
• 1 teaspoon finely grated lemon zest
• Juice of 1 lemon
• Dried coconut flakes, toasted if desired
• 1/2 teaspoon vanilla extract, optional

Mix the first 4-5 ingredients together until well mixed and smooth. Form into balls, roll them in the coconut flakes and refrigerate or freeze. You can also put them in candy molds without the coconut flakes to get a different look. They will harden when refrigerated.

More recipes here:
http://www.freecoconutrecipes.com/recipe_Better-Than-Candy_Nut_Crunchies.htm
http://www.tropicaltraditions.com/coconut_cream_concentrate.htm
http://www.freecoconutrecipes.com/

Raw Risotto with Sun-Blushed Tomatoes

1 cup celeriac, coarsely grated
1/2 cup sprouted sunflower seeds
Braggs for seasoning
2 tbsp spoons humus
4 tbsp spoons coconut cream
1 tbsp spoon flaxseed oil
1 teaspoon vegan pesto, or freshly chopped basil
1 cup spinach, cut in strips
dash of lemon juice
handful of sun-blushed tomatoes, chopped

Zucchini Pasta with Marinara Sauce

Ingredients:
2 cups fresh tomato
2 cups red bell pepper
1/2 cup sun dried tomatoes (optional)
2 or 3 garlic cloves
3 tablespoons fresh basil
Himalayan crystal salt (optional)
Zucchini (use a spirooli vegetable slicer to cut the zucchini into spiral-shaped pasta)

1. Prepare the sun-dried tomatoes by soaking them for about two hours. You can speed up the soaking process by soaking them for about 30 minutes in warm to hot water. Save the soak water and you can use a little in the recipe for extra flavor.

2. Blend the tomatoes and red bell peppers with the garlic until it reaches the consistency of tomato sauce. I blend it about one minute and leave it slightly chunky. You could add a pinch of salt if you wish.

The fresh tomatoes sometimes have enough juice for the recipe. If they are dry you may pour in a little soak water until it reaches the correct consistency.

Add in the basil at the end and briefly blend. If you blend the herbs too much they may become bitter.

3. Pour sauce over vegetable noodles and serve!

Optional Ingredients:

Every time I make this recipe, I change the flavor by adding in one or two of the following ingredients:

- A handful of fresh or dried herbs, such as chives, thyme, parsley, sage, rosemary, or the dried Italian Seasoning.

- Dash of cayenne pepper powder to add a little heat.

http://www.hcgfatloss.com/wordpress/?p=453

Salt

  

http://www.natural-cure-remedy.com/adrenal-fatigue.html


It may benefit you to add salt to your diet, especially upon rising and at least a half-hour before you have the lowest energy of the day. Take 1/4 to 1/2 teaspoonful of sea salt, Celtic salt or sea salt w/kelp powder, in an 8 oz glass of water.

Below is a great article explaining the need for salt in adrenal fatigue. Don't let the title throw you off as you will see the connection to CFS as well.

Nutritional Considerations in Chronic Fatigue Syndrome

When the adrenal glands are fatigued they do not produce enough aldosterone. Aldosterone regulates the amount of sodium and potassium in the body. When aldosterone becomes deficient not enough salt is retained in the body. If you have been craving salt, this is probably the reason. There is a discussion about aldosterone at the Web page below. You'll have to scroll down to find it -- or read the whole article as there is a lot of good information here. I don't like some of his diet recommendations as he wants to restrict eating red meats, etc.

Sources of salt:
http://miraclekrystalsalt.com/
http://www.saltworks.us/himalayan-sea-salt-artisan.html

Grilled Chicken and Vegetable Salad

Ingredients:
1 medium red bell pepper, quartered
1 medium zucchini, diagonally cut
1 medium red onion, cut into 1/2-inch slices
2 cups cherry tomatoes
1 pound boneless, skinless chicken breasts
6 cups torn romaine lettuce leaves

Directions:
Grill chicken and vegetables (or leave vegetables raw).  Slice chicken and red pepper.  Arrange lettuce on platter and top with dressing (try the flax seed oil and safflower oil dressing in my other post).  Top with vegetables and chicken.

The Best Vegetable Salad

Ingredients:
1 cucumber, peeled and chopped
2 fresh tomatoes, chopped
2 green onion, minced
1 red bell pepper, chopped
5 radishes, chopped
1 small jicama, peeled and julienned
5 romaine lettuce leaves, torn into bite size pieces
1 clove garlic, minced
1 1/2 Tbsp lemon juice
2 Tbsp olive oil
1 Tbsp pomegranate juice
1 tsp salt
1 tsp ground black pepper
1 tsp chopped fresh dill
1 tsp chopped fresh basil
1 1/2 tsp water

Directions:
Toss together the cucumber, tomato, onion, pepper, radish, jicama, and lettuce in a large salad bowl.  Whisk together the garlic, lemon juice, olive oil, pomegranate juice, salt, pepper, dill, basil, and water in a small bowl.  Drizzle the dressing over the salad just before serving.

Ingredients:
1/2 pound torn dandelion greens
1/2 red onion, chopped
2 tomatoes, chopped
1/2 tsp dried basil
salt and pepper to taste


Directions:
In a medium bowl, toss together dandelion greens, red onion, and tomatoes.  Season with basil, salt and pepper.


Benefits of dandelion:
http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-dandelion.html

Nutiva Organic Hemp Bars

A great snack!!    Most of the ingredients are optimal for the adrenal fatigue diet.  The only ingredients not ideal are the chocolate liquor, honey, and raisins.

Ingredients in Original Organic Hempseed Bar:
Sunflower seeds, honey, shelled hempseeds, flax seeds, pumpkin seeds.

Ingredients in Hemp Chocolate Bar:
Sunflower seeds, honey, flax seeds, sesame seeds, chocolate liquor, crisp brown rice, hemp seeds.

Ingredients in Flax & Raisin Bar:
Sunflower seeds, honey, sesame seeds, flax seeds, pumpkin seeds, raisins, almonds.

Personal note:  I tend to do poorly with chocolate, but I have had no problems with the chocolate liquor in the chocolate bars.

The Best Oil Combo

For optimum health the best balance of essential fatty acids is a 4:1 ratio of omaga 6's to omega 3's.

Mix 1 Tbsp flax seed oil with 1 Tbsp sunflower or safflower oil (always use organic, unrefined oils)

Use this as a salad dressing or mix with veggies, sauces, or grain.  Also add to smoothies.

Another great way to use this combo is to mix a little soy sauce into these oils and use in place of butter or margarine.

Salmon With Dill and Lemon

Ingredients

• 2 or 4 fresh salmon steaks
• 1 cup extra virgin olive oil
• 2 large garlic cloves
• 1 table spoon fresh chopped dill
• 2 ounces of fresh lemon juice

Method

Mince or press the garlic cloves. Add to olive oil, along with finely chopped dill and lemon juice. Stir, and then let stand for a few minutes. Place the salmon steaks in a glass baking dish and pour the olive oil mixture over the steaks. Bake or broil until opaque and serve with baked potatoes and salad.

Beverages

Consider drinking herbal teas and purified water.  I prefer Penta Water.  Green tea  is a good choice for a beverage if you need a little caffeine.

Avoid soft drinks, coffee, fruit juices, and other beverages with caffeine.

Hummus

Hummus is a great dip for your veggies.  There are many pre-packaged flavors available at your local health food store.

Here is a simple recipe for hummus:

Ingredients:
1 (15 oz) can garbanzo beans, drained, liquid reserved
1 clove garlic, crushed
2 teaspoons ground cumin
1/2 teaspoon salt
1 tablespoon olive oil

Directions:
In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil.  Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.

Celery with Nut Butter

Cut celery sticks with your favorite nut butter inside!!

Breatfast Sausage

Breakfast sausage is a good source of protein.  Try to pick something healthy with no additives.  I like the Chicken Breakfast Sausage from Applegate (found in the frozen section of your health food store).

Scrambled Eggs

Scrambled Egg Recipe

4 eggs
4 Tbsp. milk (almond, rice, or your choice)
salt and pepper to taste

1.  In a bowl, whisk ingredients to blend.
2.  Pour into heated cooking pan.
3.  With a heat-resistant rubber spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath.  Repeat with the other edges, until there's no liquid left.
4.  Turn off the heat and continue gently stirring and turning the egg until all the uncooked parts become firm. Don't break up the egg, though.  Try to keep the curds as large as possible.  If you're adding any other ingredients, now's the time to do it.
5.  Transfer to a plate when the eggs are set but still moist and soft.