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175 Recipes for Gaining Control of Your Gut Flora Using Using the Signe Gad GAPS Using the DIET Coined by Dr. Natasha Campbell-McBride, “gut and psychology syndrome” — or GAPS — is a generic Usin A comprehensive term used for a range of modern chronic diseases GAPS introduction and 175 tasty that have their roots in compromised intestinal flora. recipes to help you gain For many, GAPS is a battle that can be won in the kitchen, with a simple diet that is free of sugar, starch g control of your health and processed food, including additives. For those and intestinal flora. living with chronic diseases like diabetes, behavioral the disorders, depression and excess weight, the GAPS diet can address the root cause of your condition and allow you to heal your body. The diet doesn’t You will find helpful information on the following topics: merely subdue symptoms, but aims to heal your gut DIET GAPS DIET and free you from dependence on medication. • What is GAPS? If you are a Gapster or interested in improving your overall health and wellness, this cookbook will • The purpose of the GAPS diet be your new best friend. In addition to answering 175 Recipes for • Frequently asked questionsForyour questions on ReviewGAPS, it will guide you through Only • What to eat the different phases of the diet and provide you • Tips for grocery shopping with 175 tasty sugar-free and starch-free options. Gaining Control Recipes are both for everyday and for special • Useful tools for the GAPS kitchen occasions, and include light meals, dinners, snacks, • Pantry staples and meal plans beverages, desserts and breads. Armed with so of Your Gut Flora • 175 delicious recipes many delicious choices, you are sure to enjoy the journey to healing your gut and gaining control of Doyour health. Not Distribute SIGNE GAD is a self-taught food • Foreword by Dr. Natasha Campbell-McBride enthusiast, voice-over artist and • Introduction by Dr. Irene Hage Alexander Technique teacher. She Signe Gad spent four years researching and using the GAPS diet, as well as $24.95 USA collecting and developing recipes $24.95 CAN Introduction by Dr. Irene Hage, MD, ND for this cookbook. This is the book she wishes she had when she took matters into her own hands to help her daughter, who had been suffering from stomach pains PRINTED IN CANADA for years. Visit us at www.robertrose.ca Using the GAPS DIETOnly Review175 Recipes for For GainingDistribute Control Do Notof Your Gut Flora Signe Gad Introduction by Dr. Irene Hage, MD, ND Using the GAPS Diet Text and translation copyright © 2018 Robert Rose Inc. Cover and text design copyright © 2018 Robert Rose Inc. This book was previously published in Danish under the title GAPS Kogebogen, © 2017 Muusmann’forlag (Copenhagen), with revisions and additional material added for the English language version. The acronym “GAPS” is used solely to refer to “Gut and Psychology Syndrome.” Contents “Gut And Psychology Syndrome” and “GAPS” are international trademarks of Dr. Natasha Campbell- McBride and their use is strictly prohibited without prior permission from Dr. Natasha Campbell-McBride. Foreword by Dr. Natasha Campbell-McBride .............4 No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or Preface: Karen’s Story ...............................7 by any means, without the prior written consent of the publisher or a license from the Canadian Copyright Introduction by Dr. Irene Hage ........................10 Licensing Agency (Access Copyright). For an Access Copyright license, visit www.accesscopyright.ca or call toll-free: 1-800-893-5777. Part 1: Getting Started with the GAPS Diet For complete cataloguing information, see page 279. What Is GAPS? ...................................14 Disclaimer The Purpose of the GAPS Diet .......................18 This book is a general guide only and should never be a substitute for the skill, knowledge and experience What to Eat on the GAPS Diet .......................19 of a qualified medical professional dealing with the facts, circumstances and symptoms of a particular case. The nutritional, medical and health information presented in this book is based on the research, The Skinny on Fat .................................36 training and professional experience of the author, and is true and complete to the best of her knowledge. Answers to Common Questions ......................42 However, this book is intended only as an informative guide for those wishing to know more about health, Getting the Support You Need .......................48 nutrition and medicine; it is not intended to replace or countermand the advice given by the reader’s personal physician. Because each person and situation is unique, the author and the publisher urge the reader to Only check with a qualified health-care professional before using any procedure where there is a question as to its Part 2: Welcome to the GAPS Kitchen appropriateness. The author and the publisher are not responsible for any adverse effects or consequences Grocery Shopping for the GAPS Diet ..................52 resulting from the use of the information in this book. It is the responsibility of the reader to consult a physician or other qualified health-care professional regarding their personal care. Useful Tools in the GAPS Kitchen .....................56 This book contains references to products that may not be available everywhere. The intent of Meal Plans for the GAPS Diet ........................57 the information provided is to be helpful; however, there is no guaranteeReview of results associated with the information provided. Use of brand names is for educational purposes only and does not imply endorsement. Part 3: Recipes for the GAPS Diet The recipes in this bookFor have been carefully tested by our kitchen and our tasters. To the best of our knowledge, they are safe and nutritious for ordinary use and users. For those people with food or other Staples in the GAPS Kitchen .........................67 allergies, or who have special food requirements or health issues, please read the suggested contents of each Fermented Foods .................................81 recipe carefully and determine whether or not they may create a problem for you. All recipes are used at the risk of the consumer. We cannot be responsible for any hazards, loss or damage that may occur as a result of DistributeSoups and Light Meals .............................97 any recipe use. For those with special needs, allergies, requirements or health problems, in the event of any Dinners ........................................141 doubt, please contact your medical adviser prior to the use of any recipe.Not Snacks .........................................195 Design and production: Daniella Zanchetta/PageWave Graphics Inc. Beverages ......................................203 Translator: Nina Sokol Do Sweets. 215 Proofreader: Kelly Jones Indexer: Gillian Watts Breads .........................................269 Cover image: Ingredients on slate background © Phive2015 / iStock / Getty Images Plus Resources and References .........................276 Back cover images: Bowl of broth © iStock.com / margouillatphotos; Slate background © iStock.com / themacx Acknowledgments ................................279 Published by Robert Rose Inc. GAPS Diet Index .................................280 120 Eglinton Avenue East, Suite 800, Toronto, Ontario, Canada M4P 1E2 Tel: (416) 322-6552 Fax: (416) 322-6936 Recipe Index ....................................282 www.robertrose.ca Printed and bound in Canada 1 2 3 4 5 6 7 8 9 MI 26 25 24 23 22 21 20 19 18 Foreword I would like to thank Signe Gad for writing this cookbook! When this river of toxicity gets to the brain, the person GAPS stands for “gut and psychology syndrome” or “gut develops mental illness: depression, obsessive-compulsive and physiology syndrome,” and it includes all of the health disorder, bipolar disorder, schizophrenia, eating disorders, problems that stem from unhealthy gut flora. The gut flora addictions, etc. If this situation happens in a baby or a is a large community of microbes that live inside the human small child, the child may develop autism, ADHD, dyslexia, About 85% of our digestive system. Research has shown that it consists of dyspraxia or other learning disabilities. immune system is 10 times as many cells as does the human body itself. So our All of these conditions are GAPS. The good news is located in the gut wall. bodies are only 10% of us; the body is a shell and a habitat that we can heal our gut flora and our gut wall. Once they When the gut flora is for the mass of microbes that live inside us. We ignore them are healed and the gut flora becomes healthy and normal, abnormal, the immune at our peril, because they fulfill a myriad of functions in the all of the other GAPS-related illnesses in the body start system becomes ill and The gut flora is a human body. Your digestion, your stamina, your strength, your disappearing. The GAPS nutritional protocol has been we develop allergies large community of immune function, your ability to cope with daily stress and designed to do that. It is described in detail in my book and autoimmune pressure, and even your thoughts and emotions are dependent Gut and Psychology Syndrome: Natural Treatment for Autism, microbes that live inside disease. on the health of your gut flora. Dyslexia, ADHD, Dyspraxia, Depression and More. the human digestive Our modern environment is filled with influences that This cookbook will give you guidelines on how to heal system. Recent
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