These are only some of the signs that your body does not have enough of the right kind of fats. Did you know that women should be 28% made up of fats? Men should be about 18% fat. 60% of our fat needs to be constantly replaced. This is why it is important to have fats in our diets throughout the day, every day.
Eggs are an actual superfood, packed with protein, healthy fat, numerous vitamins, zinc, magnesium and more. Not only are they full of nutrients, these nutrients are also easy to digest. Raw egg yolks in particular are often equated with breastmilk in the ease of nutrient absorption basically without any digestion needing to be done first. For people with digestive issues, a food that needs almost no digestion in order to get the benefits is a huge win!
With talk of viruses so prevalent, many people have been introduced to the concept of zinc deficiency. However, this is not a new thing - in the 1930s zinc was found to be essential for humans. In the 1960s it was found that deficiency of zinc can cause several symptoms. More recently we have been finding more and more symptoms associated with zinc deficiency as the world seems in general very zinc deficient. Some estimates show that zinc is involved in more body functions than any other mineral.
These are only some of the signs that your body does not have enough of the right kind of fats. Did you know that women should be 28% made up of fats? Men should be about 18% fat. 60% of our fat needs to be constantly replaced. This is why it is important to have fats in our diets throughout the day, every day.
Recently the idea struck me to try to make a GAPS waffle. I had made many GAPS pancakes, so I thought maybe it could be done. And it turns out... it can! It was not a simple task, however.
The ratios are fairly different than a GAPS pancake... for one thing, putting in too many eggs caused it to overflow and made quite a mess. But after some trial and error I found a recipe that is delicious, and delivered consistent results (which is a big deal when cooking without flour).
I was also excited to make this a dairy-free recipe (except for the whey). Unfortunately, I can't make it nut free, the almond butter is essential! I hope you enjoy them!
(makes about 8 waffle squares or 2 full-size waffles)
1 cup cooked butternut squash
4 TBS fermented almond butter (see note)
1 TBS melted lard
2 eggs
¼ tsp sea salt
About ¼ cup melted lard or butter to grease the waffle iron
Food processor or high-powered blender
Waffle iron
Chopsticks (this is very helpful to get the waffles off in one piece)
This recipe is quick to put together if you do a little prep work first!
Prep the Fermented Almond Butter:
At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.
Prep the Butternut Squash:
Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl.
For the GAPS Waffles:
Combine all ingredients in a food processor and blend until very smooth and mixed.
I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!
When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.
Add batter to the waffle iron, then close the lid.
There is a lot of moisture in this recipe, so expect a lot of steam!
Wait for the green light to go on, and then another 30 seconds or so.
Slowly open the waffle iron.
Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking.Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!
Enjoy!
In the last post, I shared about mindsets to have (or not) that will help with successful habit change. This week I want to share about some of the habits I think are most important to consider integrating into your family. This is not an exhaustive list! These habits are simple and sound.
Eating animal fat is important to our body's health. But eating enough fat can be challenging, especially when there is a dairy allergy. Lard is a great alternative to butter, and its taste is more mild than that of tallow.
You can buy lard at the store, but it is expensive and may be hydrogenated or of poor quality. Making your own lard is simple and easy, and can be done for a fraction of the price.
To make lard, you first start out with pig fat. This can be obtained from a butcher, or even trimmed off of fatty cuts of pork like the Boston butt. The process of turning fat into lard or tallow is called rendering. In this post I describe rendering lard, but the process for rendering tallow (which is fat from beef, bison, deer, lamb, or elk) is the same, although for tallow it may take a few more hours.
There are two kinds of pig fat. Leaf fat is from fat surrounding the internal organs. It is very mild in taste and used to be reserved for making pies and pastries. Body fat is from the layer of fat beneath the skin. This has a slightly stronger pork taste, and is better used in cooking meat and vegetables. Along with a different taste, there is a different look to the two types of fat. Body fat is in large pieces, and appears more dense and flat. Leaf fat is in smaller pieces, has a fluffier texture, and may contain membranes. The fat you get from a butcher may contain both types of fat. If that is the case, I recommend separating out the two types of fat and rendering them separately so you can use them for different purposes. However, there is no problem in mixing them and rendering them together.
Watch the video below to learn how to make lard and then scroll down for the recipe and directions!
First, cut up the pig fat into small 1-2 inch sized cubes. If using leaf fat, remove as much membrane as possible.
Put the fat cubes in a medium saucepan on low heat. You may use a crockpot, but it must have a very low setting or the fat will burn. Stir occasionally and watch closely. Don't let the lard smoke!
With time, the solid pieces of fat will get smaller, and the liquid will increase.
After a few hours, when the lard is liquefied, set up your strainer and cloth. A metal strainer is best because the lard is hot! For extra strained lard which will last even longer you can additionally strain through a cloth. You can use an old napkin or other cloth, or several layers of cheesecloth. I have a dedicated cloth I use just for straining lard because you can never really wash out all the grease.
Pour the liquid into the strainer. The liquid will go into the jar and the cracklings will stay in the cloth or strainer.
Squeeze the rest of the liquid out of the cracklings.
Once cracklings are separated from the liquid lard, salt and fry them. You can eat them like bacon bits, or just by themselves.
Allow the jar of lard to cool on the counter.
When the lard is cool you can move it to the fridge, or leave it on the counter.
If you are careful not to contaminate the jar, the lard will last for several months, even left out at room temperature. Use the lard in your cooking— it is a wonderful thing to fry up vegetables or meat and add fat to your diet. Bon appétit!
Onward!
Microwaves, advertised to be "the greatest cooking discovery since fire," can be found in almost every American home.
And I recommend that you never use one!
There are many reasons why microwaves should be avoided (read: remove them from your house), including lost nutrition, creation of free radicals and carcinogens, and radiation leakage. These effects are well documented in studies. If you are interested in researching this more, try starting with this article and it's references. But today we are not going to debate the safety of microwaves, but bring back the lost art of reheating food without a microwave.
When I first decided to ditch my microwave I had to experiment with reheating food. Before that moment I don't think I had ever reheated food outside of a microwave. I had a lot to learn. But that was years ago, and reheating food without a microwave is second-nature to me now... I don't have to think about it.
Today I want to share with you what I've learned, so you too can practice this lost art. Choosing which reheat method to use depends on several factors, but in reality, there is more than one way to reheat a dish!
With practice you will be choosing your reheating option without thinking about it.
Stove-top (pan)
Stove-top (skillet)
Oven
Toaster oven
Slow cooker
The method that you choose depends on what you want to reheat, how much time you have, what options you have available, and how hot your house is already (this is a real consideration for me in the summertime because I do not have central air). Again, with time you will figure out which methods work for you. There are no wrong answers—just ones that work better than others.
Keep the heat low: high heat = greater risk of dry, burnt food
Cover the food to retain moisture
Use a steamer basket to reheat vegetables or pasta
Add a little water or fat if your food is dry
Reheat your food in animal fat (bonus: this adds to the nutrition)
For larger amounts a slow, covered reheat in the oven is efficient
Use a toaster oven or oven to make food crispy
When bringing food to a party in a slow cooker, heat before leaving
Reheat in a slow cooker using the medium or high (not warm) setting
Place glass jars of frozen soup in water and bring to a boil together
Soak glass and metal cookware to save on scrubbing time
If food is stuck in the pot or pan, add a couple of inches of water to it and bring to a boil; allow to boil for a few minutes then wash the dish in hot running water (be careful not to burn yourself!)
Avoid putting cold water on a hot glass or cast-iron dish
Wash pots and pans (including cast-iron) immediately using hot water
Special care for cast-iron:
Do not use soap
Dry immediately after washing (may use the stovetop)
Always renew the fat "seasoning" on the cast-iron after every rinse
I hope this has given you the courage to begin reheating your food without a microwave. It is not difficult, it is simply a habit change. You can do it!
If you're unsure of how to reheat something, ask in the comments below!
It is currently one of the most common diseases in the civilized world. But did you know that despite all of our medical advances, the occurrence, as well as complications and deaths related to asthma have skyrocketed? Asthma is more common than it used to be, and it's also more severe. Since 1980, the death rates for asthma have increased by more than 50% [1] In fact, asthma deaths were considered rare in the early 1900's [2]. So what changed?
First, our world became more toxic. The effects of industrialization had taken its toll on our air, water and food. Additionally, we began to manufacture food-like substances to replace real food. These food-like substances are full of chemicals and preservatives, which had an unknown effect on the human body.
Second, we replaced saturated animal fats with hydrogenated vegetable oils and trans-fatty acids. This was a double whammy on our lungs. We removed the substance it relied most heavily on to function properly (saturated fat) and gave it a replacement fat full of toxins and unknown substances that it now had to deal with.
Third, medications like bronchodilators and other inhalers were invented. This forces the airways open against the body's desire to close off an area to allow for lung repair. Before medication were invented, asthma rarely caused death and was generally considered a benign condition. To find out more about the root cause of asthma, and how the body works, check out my new video below!
References: [1] http://www.asthmamd.org/asthma-statistics/ [2] http://www.atsjournals.org/doi/full/10.1164/rccm.200402-185OE
Spring has come to my neighborhood! Over the last week, things have been budding and growing. Green has been showing, and flowers blooming. The sounds of spring have been happening for awhile, but are now in full force—birds chirping, squirrels chattering, and children playing. I took an sunset tour around my neighborhood to enjoy the spring evening, and I want to share with you some of the pictures I took. Then keep reading for some natural ways to manage your spring allergies!
There is another way I know that spring is here… my allergies have started to flare. Since going through the GAPS diet, my allergies are mild compared to what they used to be, but they still cause minor irritation—enough that I need to address them. So today I am going to share with you what I do to manage my allergies naturally. But before we discuss management techniques, let’s review what allergies are. Allergy symptoms are a product of the immune system. And we can think of them as a signal from our body to let us know that something is going on. Basically, they signal two things:
The first is that an allergen (a protein chain that is usually referred to as an antigen) has bypassed the body’s protective mechanisms. When this happens, the body mounts a non-specific immune response (an inflammatory response) against that allergen. In this process, certain cells (called mast cells) are degranulated, and release things like histamine into the bloodstream. Histamine travels to receptor sites in the GI tract, respiratory tract and the skin. These receptors then trigger a further response to the allergen, and we see symptoms like hives, mucus production, and swelling.
The second is that our liver is unable to keep up with processing mediators (like histamine) that have been released in the inflammatory response. As we saw above, histamine triggers the symptoms we are accustomed to in an allergic reaction. Histamine is not a problem when it is being processed and removed by the liver fairly quickly. But when it continues to circulate (because the liver isn’t pulling it out fast enough) it will continue to cause unpleasant symptoms—sending you signals that your body needs some assistance.
Okay, now that we are on the same page about what allergy symptoms are, let’s talk about ways to support your body so you don't suffer from them! Again, these symptoms are signals that your body needs some help. So what can we do to help support the liver and immune system?
The immune system is a very hungry organ, and what it likes best to eat is fat! Especially the Vitamins A and D that it contains. These are both found in abundance in butter, as well as lard, fermented cod liver oil, and other animal fats. The cholesterol found in these fats also plays an important role, for it is cholesterol that helps the body repairdamage from inflammation (watch this video for more on this).
There are two benefits to eating sauerkraut (or fermented cabbage any way). The first is the probiotic benefit. The root cause of allergies is a leaky gut. Bad gut flora has everything to do with this. (This is too much to discuss in this post, so if you have further questions, I recommend chapter 6 of my book Notes From a GAPS Practitioner.) So eating probiotics will help the allergy problem, both long-term and short-term. However, if you are unused to eating large amounts of sauerkraut, I recommend you work up to it slowly. The second benefit of sauerkraut is the high amount of Vitamin C available in it. Lacto-fermenting cabbage increased the bioavailability of Vitamin C by about 4 times. Our immune system also needs Vitamin C to function well. So consuming large amounts of sauerkraut is like taking Vitamin C daily (which you could take in other ways, like arceola cherry powder). I enjoy sauerkraut, and find that if I eat between 1-3 cups a day (broken up with meals, or as a snack), my allergy symptoms are fairly well managed. I generally feel that my itchy eyes and throat are calmed down within about 20 minutes of eating it.
This is my quick-acting go-to if my symptoms are overwhelming. Lavender is a powerful antihistamine. If I run into a situation where my allergies flare up quickly, like having a cat rub against me, or when the cottonwood trees are seeding, I pull out my lavender oil. There are several ways to use it. You can apply it topically near the area that is affected (best for skin issues) or on the bottoms of your feet (if you don’t like the smell). You can diffuse it, so you breathe it into your mucus membranes and calm the histamine response there. Or (if you have a pure and safe brand like the one I use), you can take it internally. I prefer to place a drop or two under my tongue and let it absorb sublingually. This is the quickest way to get it into the bloodstream. Lavender tastes about like it smells, but the quick relief I get far outweighs the bitter taste it leaves. I usually feel relief from my symptoms in 2-5 minutes, but for most people it may take 10-20 minutes to feel the effect.
There are ways to help the liver when it is overtaxed. First, reduce the amount of toxins you are asking the liver to process, thus adding to its workload. In the spring I am more careful about what I eat. There are some foods I have “graduated” to that can be too much for my body to handle when it also has to deal with extra histamines in my “allergy season.” In the same way, it is good to be cautious about other toxins from chemicals in the environment (or on our skin) that are overloading the body. It is also important to use other methods of detox, such as detox baths and juicing, to help remove toxins and thus reducing the workload of the liver. Finally, eating liver (consuming the animal organ that matches our struggling organ is always helpful) regularly can be helpful. If you don’t like it, you can take desiccated liver. And for a little extra support, I will sometimes take the Standard Process supplement Antronex.
I have not tried this yet because I just learned about it, but this season I am going to try lacto-fermenting honey! Most of us have heard that honey can help with allergies, but it turns out that lacto-fermenting the honey increases these benefits even more! I’m interested to see how it turns out, and if it helps. The honey does have to be local to have a strong effect, and I fortunately have a little honey left over from the year I tried beekeeping. If you want to learn more about it, I would recommend starting HERE.
If you have tried lacto-fermenting honey, found success with any of these natural means, or want to share other things you have found helpful with the community, then leave it in a comment below!
Onward!
References: McCance, K. and Huether, S. (2006). Pathophysiology: The Biologic Basis for Disease in Adults and Children. Elsevier Mosby. Philadelphia, PA. Pg. 249-255. Lavender and the Nervous System. Koulivarnd, P. Ghadiri, M., Gorji, A. (September 4, 2012) Retrieved March 20, 2017 from https://www.hindawi.com/journals/ecam/2013/681304/
One of the most frequent things I talk with people about it about cholesterol. It's usually in response to something like:
"But I have a family history of high cholesterol."
"Eating that much butter sounds great, but I can't, because I already have high cholesterol."
"Won't bacon give me a heart attack?"
What I recorded in this video is what I share with them... and want to share with you... about what the role of cholesterol truly is in our bodies.
Enjoy!
I had an interesting week last week. For the first time in a while, my body stopped me in my tracks. I'm not saying that I've had symptom-free days every day for the last few months. I have had the occasional headache, been sick with colds, and felt the effect of too much detox or too little sleep.
But this was a little more.
For four days I was out of commission, only doing the bare essentials. I cut out all the “extras" in my diet, ate foods only on GAPS Intro Stage 1, and increased my fat and desiccated liver intake. I went to bed hours early, took naps during the day, and still felt exhausted. I drank enough water and took enough detox baths to dry up a river, and I applied essential oils liberally. Nothing really helped, beyond occasionally providing a few minutes of partial relief.
I am still not sure what exactly was going on, but as best as I can figure, it seemed to be some kind of significant detox reaction. I had a headache that wavered between annoying and a migraine, sore muscles, tinnitus, nausea, VERY tired eyes, and a brain that simply would not focus. None of these were fun, but what brought me to tears was not any of these symptoms.
It was fear.
Fear that I had missed something (since I wasn’t sure why I felt so awful).
Fear that I had pushed myself too hard (although I had been pacing myself).
Fear that my headache would never end (this did seem logical at the time).
Fear that my eyesight was failing (my vision was fine two days before).
Fear that I would feel like this forever, I would never again feel well, and I was wrong to think that I could be a “healthy” person.
And just fear. Fear about nothing.
But these fears were overwhelming my thoughts and reason.
My overwhelming fear only lasted a short time, because I have a great Friend who does not leave me alone. He gives me hope (see post), and I really couldn't do life without Him. He walked with me in that dark moment and let me know He was with me, and that it was going to be okay. That brought me peace, even though I still believed that my headache would be a constant companion for the rest of my life (honestly, I really did).
While it was not all rainbows and unicorns after that, the paralyzing fear was gone. It was good to remember how hopelessness feels, a feeling I have often experienced on my health journey. When it feels nearly impossible to believe that anything could change, that better health could be possible. It's good to be reminded, so I can be grateful, and so I can better help you. It takes courage to go to another practitioner, change your diet yet again, or make another lifestyle change. It takes tremendous courage and strength to keep striving for better health, when health seems to be an impossible goal. If this is where you are at right now, you are so very strong and courageous. I want you to know that.
From years of experience I know that it takes courage to be sick. But over the last few months I have learned that it also takes courage to be well. It takes courage to live outside of the awful (yet familiar) limits of a health condition. Courage to eat a food that is now okay for you, order off a restaurant menu, or eat a food your friend offered without grilling them about ingredients. Courage to let your just-in-case prescription run out. And it takes tremendous courage to live your life in freedom, even when facing (like I did last week) a short illness, detox reaction or bad day. Courage to push the limits because you refuse to be intimidated by them anymore.
And...
...sometimes you melt in the middle of the floor, in tears, because you think your health has collapsed and you're probably going to be blind soon!
That’s okay too!
Courage is not the absence of fear. In fact, without something to fear, there can be no courage.
Don’t be ashamed of your fear, but don’t let it rule you, either. Remember, you are strong, and you are made for more.
No matter where you are in your health journey, take courage!
As we go, Onward!
Do you remember the old nursery rhyme/tongue twister about Betty Botter buying butter?
Betty Botter bought a bit of butter;“ But,” she said, “this butter’s bitter! If I put it in my batter It will make my batter bitter But a bit of better butter Will make my batter better.” So she bought a bit of butter Better than her bitter butter, Made her bitter batter better. So it was better Betty Botter Bought a bit of better butter.
(courtesy of Wikipedia)
Which begs the deep, philosophical question—was it actually important for her to buy better butter? Or did it just make the rhyme work?
Just kidding... ...or am I? Like many nursery rhymes, I believe this one also has a hidden meaning, a bit of wisdom that is being passed on through the "silly" childhood lines.
Wisdom that we should take to heart...
Not all food is created equal. Hopefully you have all had the chance to eat fresh food out of a garden. Now compare that to much of the produce you can buy at the store. Can you see, smell and taste the difference? But isn't it all the same foods? How can it be different? Well, let's consider the differing conditions of, for example, a tomato.
Grew in good soil vs growth forced by fertilizers
Cared for with love vs impersonally raised in mass
Picked when it was ripe vs ripening in a truck
It makes sense that all these things affect the taste, but does it really matter? Even if it's not as delicious, isn't it still basically a tomato? Doesn't it give us good nutrients that support our bodies?
Unfortunately, no. Taste, color and smell were put in place to show our bodies the quality and health of a plant. When the appeal is lacking, so is the nutrition. The same is true with all food. Meat, seafood, fruit, fats, dairy products, and any other single ingredient can be purchased at differing levels of quality. And when those ingredients are combined, the resulting dish can be bland or amazing! Top chefs know this. They know that ingredient selection is the most important factor in creating a delicious dish. You too can cook amazing food! Your kitchen skills matter some, but your ingredients matter more!
Additionally, when the food you are eating has higher nutritional content, you won't need to eat as much. When you are no longer a slave to processed food's addictive substances, or the sugar cravings of bad flora in your body, your body gives signals for eating properly. How does the body "properly" signal, you might ask.
When you eat nutrient-dense food, less will satisfy you!
Therefore, it is actually more efficient to eat higher-quality food, even if it costs more, because you will need to eat less of it.
The only time this does not give the appearance of being true is when you first start eating nutrient-dense food. When you begin giving your starving body the nutrients it so desperately needs in good-quality, real food, it will ask for that food often! This period of time often lasts one to three months long, although it can be longer. Don't worry, it's a good sign! Your eating will slowdown when your body has caught up. (Also as you add more fat into your diet. Fat is one of the most nutrient-dense foods on the planet, and it is incredibly satisfying.)
I know this is easier said than done. Next time we will talk about some ways that could make it possible for you to feed better quality food to yourself and your family. Y'all come on back now...
Onward!
Our recipe this week is a simple, but powerful one! It is called the GAPS™ milkshake, and it packs a powerful punch! This delicious, satisfying and helpful beverage is a wonderful way to daily consume your freshly-pressed juices, and can even be a meal.
The GAPS™ milkshake is mix of juice, protein, and fat. Because it is easily digested, usually in about 20 minutes, it can be eaten when you don't have much time to sit and digest. But because it contains fat and protein, as well as sugar, it can sustain you for a while, often a few hours.
Let's get down to making it! You need a few simple ingredients.
Freshly pressed juices (I like carrots, but you can use any juice mixture)
Sour cream (creme fraische), coconut oil, or another fat
Raw egg (whole or just the yoke)
Raw honey (optional, and only a little!)
Juice the carrot (and/or other vegetables and fruits). I use organic vegetables so I just rinse them off (sometimes). You can see my (not) high-end juicer in the picture! But it works! Don't feel like you have to spend hundreds of dollars to juice (this one was about $40). It is a centrifuge juicer, and I try to consume the juices within 15 minutes to get the most enzyme activity, but again, it works! Successful GAPS is not about perfection, it is about action!
Once you have your juice in a glass, you are ready to add your other ingredients. Add 1-2 raw egg yolks or whole raw eggs. If you do add the white, I recommend using a spring whisk or a blender to break up the white--that is a hard texture to get down! With raw eggs, it is also important to know the source of your eggs (were the chickens healthy) and try not to touch the shell with the egg. If there happens to be any salmonella present, it is likely still on the outside of the egg, not the inside. Of course, there is no guarantee, especially if the eggs are washed (this breaks down the protective layer around the egg), so consume at your own risk! But I have yet to get sick, even using store bought eggs sometimes.
Add the sour cream (a good-sized dollop). The sour cream is there primarily to slow the absorption of sugar from the juice—add to taste. You can also add coconut oil if you are not tolerating dairy (technically this makes it a GAPS Smoothie) Stir, whisk or blend together.
You can add a little honey if you need to. It is better to add some fruit to your juice ingredients instead of honey, but that isn't always an option, especially on early stages. I have found that the egg whites are a little bitter, and when I add a whole egg instead of just the yolk, I often need a little honey to help it go down. That's it! All that's left is to enjoy it!
As I said, this is a great "meal" for those on-the-go mornings. Especially if you are hungry early in the morning, this is a great thing to drink, as it is not a burden to the digestive system. The juices support your body's cleansing processes, which are often happening from 4am-10am every day. You could also add beet kvass to this beverage as an extra liver cleanser. It can overwhelm the flavor, so I prefer to drink mine separately. Experiment with your preferences, and with the recipe! Let us know how you like it best!
Onward!
Freshly Pressed Juices
Sour cream, creme faiche, coconut oil, or another fat
Raw Egg ((whole or just the yoke))
Raw Honey ((optional and only a little))
Juice the carrot (and/or other vegetables and fruits).
Add 1-2 raw egg yolks or whole raw eggs. If you do add the white, I recommend using a spring whisk or a blender to break up the white–that is a hard texture to get down!
Add the sour cream to taste. The sour cream is there primarily to slow the absorption of sugar from the juice.
Stir, whisk or blend together.
Add a little honey if you need to
With raw eggs, it is also important to know the source of your eggs (were the chickens healthy) and try not to touch the shell with the egg. If there happens to be any salmonella present, it is likely still on the outside of the egg, not the inside. Of course, there is no guarantee, especially if the eggs are washed (this breaks down the protective layer around the egg), so consume at your own risk!
I have found that the egg whites are a little bitter, and when I add a whole egg instead of just the yolk, I often need a little honey to help it go down.
Do you know what makes food delicious and nutritious?
Today we are going to breech a taboo subject. Today we are talking about fat!
Did you know that fat is good for you? That’s right, good ol’ fashioned animal fat--butter, lard, cream, bacon grease--yum!!!
I know I know, I just opened up a can of worms… well, since it’s open, let’s do a little fishing!
How can I possibly say fat is healthy? Low-fat diets are preached everywhere--school, friends, doctors, television! Isn’t it a know fact that fat is clogging our arteries and causing heart attacks and strokes? Everyone knows that low-fat is the healthy way to go.
But what if fat is not bad for us?
In my family, we tell the story of my great-grandmother, who lived into her nineties DESPITE the fact that she would eat the gristle off everyone’s plates. But maybe she lived so long BECAUSE she ate that gristle? How can I say that? Because we NEED fat!
It is an important building block in every one of our cells, and is necessary for many body systems to even function.
What if fat is good for us?
How can I say that? Let’s look at that together.
It is important to eat fat with any food that we eat--let’s talk about why.
When we eat simple carbs and sugars (even natural ones), the sugar is quickly absorbed, causing the blood sugar to spike. The body then releases lots of insulin to bring the blood sugar back down. Often, the blood sugar drops back down too quickly and triggers hunger a couple hours later. Then this whole cycle repeats. When eaten with these foods, fat slows the absorption of sugar, leading to a slow and gentle rise in blood sugar, and avoiding the insulin drop and the “blood sugar roller coaster.”
We are told to eat a lot of vegetables because they are full of vitamins and minerals that we need. This is true, but those great vitamins and minerals are not very easily absorbed by us because we lack something cows have-extra stomachs. We need help to extract even a little of the nutrition available in a vegetable. Enter fat! When eaten with vegetables, fat provides carriers for many vitamins and minerals, allowing us to reap the benefit of plants beyond the fiber.
Protein, too, needs to be eaten with fat. When protein is absorbed from our intestines, the body needs to pair it with vitamin A (a fat-soluble vitamin) before using it. When we don’t eat fat along with our protein (think boneless, skinless chicken breasts), the body steals vitamin A from its storage place in the liver. If this happens regularly, we can become vitamin A deficient. Aside from causing vitamin A deficiency symptoms (night-blindness and immune suppression), it can lead to vitamin D deficiency. And because these two are linked, you will not be able to correct a vitamin D deficiency (no matter how much you supplement) unless you correct the vitamin A deficiency as well. Fortunately, both are present in animal fat!
So when do we eat fat? All the time! With everything!
Fat makes our food taste good! Low fat=low taste. In processed food, the taste void is often made up by increasing sugar or non-food substances like MSG. Adding fat back into your diet adds back natural flavor. Hello, delicious food!
If you have been following a low-fat diet for a while, you can’t just start eating tons of fat--you will likely feel nauseous and may get loose stools. Instead, gradually increase your fat. Eating fermented foods or raw apple cider vinegar can help too. I recommend trying to add just ½ cup of added animal fat a day at first. Once your body is used to fat, try increasing the amount to 3-4 TBS of fat with each meal, or 1 ½ cups of added animal fat per day. After a while, your daily intake will likely settle between these amounts, varying based on your body’s needs. Listen to your body and eat as much as you are wanting. Once your body knows it has the option to eat fat when needed, it will be able to tell you how much it needs.
add a couple TBS of butter to your steamed vegetables (per serving)!
add creme fraiche (sour cream) to everything!
fry up your vegetables, meat or eggs in several TBS of butter, lard (learn to make your own) or bacon grease!
have a little bread with your butter!
eat your gristle!
What creative and delicious ideas do you have about how to eat more fat? Share them here!
Onward!
Hi everyone,
I realize I have been absent on the web for the last little while, and I would like to share why...
I have been recently reminded that my body is still healing... I have felt so great over the last few months that I forgot that I am healing years and years of sickness and imbalance, and that does not magically disappear overnight, or even over a few months. I'm glad that I am where I am--in so many ways and for so many reasons. I am glad I am healing, even when it takes so much energy to do so. Even though I have to slow down... maybe I'm glad because I have to slow down.
... maybe I'm glad because I have to slow down
I'm glad to be reminded about what I am healing from. Some "flare ups" and detoxing that I have been experiencing the last couple weeks have reminded me what my "normal" used to be. I'm glad it is not my normal anymore. Some of this flair up has been out of my control... some crazy things have happened to people around me that has made my life busier, because I have been helping them out. But most is in my control. A little more sleep, a little laziness in not getting up when I remembered I forgot to take fermented cod liver oil. Giving in to eating a little to much fruit, and not enough stock because it's easy. Because it's what I want in the moment, not prioritizing investing in what my body needs. __And____________Down_________________________I__________________________________Went
Down and out!
Focus on sleep, rest, time out from the world and the busyness of life--whether or not I could "afford" to do so. My body was starting to wander from the path of healing and wellness. Since I was not giving it foods to heal, it was making me slow down physically, taking the energy it needed.
...which is good...
I appreciate the human body so much more than I ever have, and the amazing ways it compensates and presses on even with little to work with. But there are certain foods that help it heal and function well, and I know what they are. And with my knowledge comes my responsibility. To my body. To myself.
Also, I was letting my neighborhood run down--and unsavory characters were gaining strength in my gut. They were starting to dictate what I was craving again. And adding toxins to my body to further slow me down. And it becomes hard to fight all that. It is discouraging that I have to keep fighting to correct the bad that has been happening for years. And hard that it can so quickly slip away. It is hard to remember that I am still recovering, and not very far away from the time when I was very sick.
So the choice is there--fight again, or go back to how I was. I was functional, but also so cautious. Not able to make a mistake without miserable consequences like migraines, stomach aches, and more. I could go there--it sure is easier than GAPS, and I would be fine, probably, for a while...
But I have a bigger goal--not just to be alive, survive, exist. My goal is to heal. To be well--as well as I can manage to be with my imperfect body in this broken world. To be in a state of living!
Thankfully I took action early. It only took a week to get my trajectory back on course. I've almost regained that lost ground--almost. But I have gained something else that is very valuable. A deeper resolve to continue. To invest and expect a return, even when that investment is a little uncomfortable, and a little inconvenient. So forward I go--not perfectly or without faltering. But I know which direction I want to go, and I know that which lies in that direction is worth the journey.
Onward!
