Do you want to find a place where you can freely discuss the paleo diet and lifestyle with other like-minded people, then try one of the following discussion forums:
Jennifer realised something was wrong when her daughter started gaining weight at an early age, despite a healthy diet and lifestyle. After much research she discovered her daughter had insulin resistance and was more prone to gaining weight than most people. She had followed all the recommended protocols but nothing had worked!
With over 30 years experience as a dietitian, Jennifer believes that the public is being given the wrong message by the majority of health platforms. For this reason she wrote the book Baby Boomers, Bellies & Blood Sugars to educate the public on why many people gain weight easily and the best way to manage diabetes, insulin resistance and weight gain.
Jennifer’s book describes an easy to follow low-carbohydrate eating plan. She explains how carbohydrates are converted into sugar with clear diagrams. She also dispels a number of common diet myths, including busting up the current diabetes management recommendations.
The full colour book includes a list of common questions and answers. The second half of the book features 45 low carbohydrate recipes with illustrations.
Baby Boomers, Bellies & Blood Sugars is a quick read which doesn’t get bogged down in medical terminology and biochemistry to explain the diet theory.
For more information visit http://www.babyboomersandbellies.com
Baby Boomers, Bellies & Blood Sugars is available online. RRP $29.95
Thank you WordStorm for providing a copy of the book for review.
UnDiet – written by Meghan Telpner is officially my new favourite book about nutrition. I have followed Meghan’s blog which (I’ll always remember it as) the once cheeky titled Making Love in the Kitchen for many years now.
I even had a few skype sessions when Meghan was an one-on-one nutritionist (sadly she no longer provides this service). Still to this day I go back to the handouts she provided me with and yes she’ll have covered whatever issue I was struggling with. I’ve tried a number of different diets over the years, but I keep going back to the guidelines which Meghan devised for me. It is the way of eating which I’ve had the most success with, and also the ‘undiet’ which makes the most sense.
I know from first hand experience that eating real food works and is the best for our health.
“Undiet” is colourful and beautifully designed, just like Meghan’s website. She has a way of explaining complicated nutritional topics in an easy to understand language. For example, this is a great summary of what you need to know about fats:
Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat: We need all three of these to remain healthy. Saturated fat gets a bad rap, but it gives structure to our cells and provides energy . What you want to avoid at all costs are trans fats, which are toxic.
I particularly liked the break down on how to read a Nutrition Panel and the meaning of food labels. Although I was disgusted to discover that “Australian came in second with ….690 kilograms…” of garbage production per person per year! Gross.
Each chapter is neatly summerised with a mantra and transitional tips to make it happen. I love Meghan’s creed:
Meghan is a truly gifted wordsmith. She is a knowledgeable, trustworthy nutritionista (as she calls herself).
Here are a list of great resources for anyone on following GAPS or SCD.
- Breaking the Vicious Cycle: Intestinal Health Through Diet – Elaine Gotchall
- GAPS Guide – by Baden Lashkov
- Gut and Psychology Syndrome – Dr Natasha Campbell–McBride
- Adventures in the Family Kitchen – by Raman Prasad
- Cooking to Heal Little Tummies – by Jenna Roberts and Natalie Hagood
- Eat Well, Feel Well – by Kendall Conrad
- Everyday Grain-Free Gourmet – by Jodi Bager and Jenny Lass
- Grain-Free Gourmet – by Jodi Bager and Jenny Lass
- Healing Foods: Cooking for Celiacs, Colitis, Crohn’s and IBS – by Sandra Ramacher
- Internal Bliss
- Lucy’s Specific Carbohydrate Diet Cookbook – by Lucy Rosset
- Recipes for the Specific Carbohydrate Diet – by Raman Prasad
Cookbooks – Others
Ebooks and online courses
Kefir is a fermented milk drink that originated in the Caucasian Mountains near Turkey, where it was used for centuries as a healthy drink. Kefir is a probiotic – a source of beneficial bacteria and yeasts which help maintain a healthy digestive system. These include Lactobacillus, Lactococcus, Leuconostoc, and Saccharomyces kefir.
It is best to introduce homemade kefir after homemade yogurt, when healing of the gut wall has taken place.
Kefir starters are available from your local health food store, although it is best to ring and check they have some in stock first. They are sold as ‘grains’, even though they are not a grain. Alternatively, in Australia you can order direct:
- Kefir Magic
- Kefir Turkish Yoghurt by Nature’s Goodness
- Kefir refresher packs by Kefir Culture Natural (also have a Starter pack that contains a dedicated kefir maker, refresher pack and book).
If you are overseas look for:
If you don’t want to make your own kefir, you may like to try Babushkas Kefir which comes in plain, strawberry and honey.
Yogurt, yoghurt, or yoghourt is a food produced by bacterial fermentation of milk.
You can make home-made yogurt with goat, sheep or cows milk and select your own live cultures for fermentation. It is also possible to make yogurt from coconuts, soy and nut milks. Yogurt needs to incubate for 24 hours or more so that the fermenting bacteria consumes all of the lactose and is therefore easier to digest.
There are two ways to start off making yoghurt at home. The first way is to use a store bought yogurt and the second is a yogurt starter.
This Australian yogurt is suitable for your first batch:
- Farmers Union Greek style natural yogurt (contains bifidus)
Yoghurt starter contains cultures of bacteria that are used to inoculate the milk and begin the fermentation. The bacteria to look for in a yoghurt starters are:
- Lactobacillus bulgaricus
- Streptococcus thermophilus
- Lactobacillus acidophilus (optional)
Here are some of the safe yogurt starters available in Australia:
- GI ProStart Dairy Free Yogurt Starter by Gi Pro Health is available from GAPS Australia. It is sent in cold pack.
- Yogurt culture by Green Living Australia
- Natren Yoghurt Starter available direct from Natren. You can also find it in the fridge at Mrs Flannerys Natural Grocers.
- Yogurt kits by My City Garden, includes instructions for making a vegan coconut yogurt
Here are some of the safe yogurt starters available overseas:
Your yoghurt maker needs to be designed to maintain the ideal temperature for making SCD and GAPS yoghurt. It also needs to be able to ferment for 24 hours.
There are two suitable yogurt maker available in Australia:
Some people use their dehydrator to make yogurt.
Note: If you are following the SCD, then it is sometimes recommended to avoid the Bifidus strain as it may cause a strong die-off reaction.
Here’s my basic healing stock recipe (aka bone broth). I’ve keep the list of ingredients simple so that if you are on an elimination diet you can add or subtract as needed. It’s best to prepare this recipe when you are going to be home all day. The longer you simmer the bones the more nutritious your end result will be.
Meat stock aids digestion and has been know for centuries as a healing folk remedy for the digestive tract. Also homemade meat stock is extremely nourishing; it is full of minerals, vitamins, amino-acids and various other nutrients in a very bio-available form.
– Dr Natasha Campbell-McBride
It is also best to use organic bones as they will have more nutrients. The best bones to use are soup, shank, ribs, marrow, oxtail or knuckle bones. If you are using organic carrots you can leave them unpeeled as most of the nutrients are in the skin, otherwise peel them.
If you are going to be making a few batches of stock in the coming weeks and want to save time later, you can cut up all of the vegetables (carrots, celery and parsley) and put them in zip lock bags to freeze for when you have some more bones ready.
Basic healing stock recipe
chicken carcass; or bones (with marrow preferred)
1 tbsp apple cider vinegar
2 celery stalks, including the leaves
Celtic sea salt
- Add the bones to the pot and cover with water. Add a tablespoon of apple cider vinegar to help get maximum nutrients out of the bones.
- Cut up the celery stalks, carrot and parsley finely and then add them to the pot. Add a teaspoon a sea salt.
- Simmer with lid on for at least 4 hours, but preferably 8 hours or more.
- Skim off any scum from the top using a spoon. Top up with water as required.
- When finished, allow the stock to cool and then pour stock through a strainer and transfer to storage. You can also use cheese cloth or chux wipes to strain the stock. Pick off any meat to eat later. Discard the bones.
- If you want to remove the fat when you are finished cool the stock down and then place in the refrigerator overnight. The fat will rise to the top and you will be able to remove the solidified layer with a spoon. When often strain the mixture a second time in the morning. If your stock has jellied it is rich in gelatin.
The stock will keep for at least a week in the fridge or can be frozen in zip-lock bags.
Other optional ingredients to add:
2 tbsps thyme
4 cloves of garlic (if not fructose intolerant)
1-2 onions or leeks (if not fructose intolerant)
cabbage (if not raffinose intolerant)