Ash Wednesday Meeting – 02/13/13

Today our discussion centered on the premise that “If you believe you can heal, you can.” Your journey might not provide healing in the way you envisioned, but it will be healing.

We reviewed culturing cream; Cultured Cream(see slides). Sampled vegetable medley, ginger kombucha, ginger tea, chicken broth. We had a quick demonstration of making chicken broth. We sampled sauerkraut, and got a glimpse of how a Pickl-it works;

We discussed an overview of the information available about the Weston A. Price Foundation (WAPF). The Mount Marty College Library has many of the “Thumbs Up” books discussed in the WAPF journals. They can be checked out with a free membership to the library, or through Inter-library loan.

GAPS Meeting notes – next meeting at my home

Our next GAPS Meeting will be held at MY house October 10 at 10 am!

Everyone is invited. Please RSVP so that I have an idea of how many there will be! 🙂

Directions: I live halfway between Avon and Tyndall just off HWY 50. My address is 41039 304th St., Avon SD. From Yankton, take HWY 50 west until you are 5 miles west of Tyndall. There HWY 37 NORTH joins with HWY 50, turn left and go south one mile on a gravel road. (Do not let the HWY 37 that goes SOUTH from HWY 50 just outside of Tyndall confuse you!) After traveling one mile south on the gravel road, at the top of the hill, turn right and go west 1/2 mile to our house, which is on the left (south) side of the road.

Everyone uses the back door, which is fine, but you are welcome to park in front and use the front door. That way our garage can still be used by my ever-so-patient husband! 🙂

Ketchup Recipe: Attached is a recipe I have not tried, but plan to. I think sauerkraut juice will be a bitter seller at my house than fish sauce… Attached is a recipe for and information about Kombucha.

Dr. Cowan: Liver detoxification and castor oil packs

Castor oil packs: A simple way to help our body detoxify. Apply castor oil on the abdomen. Cover with a soft rag and or plastic to avoid staining clothes. Use a warm pad over the pack. Relax for 3–60 minutes.

Links with more about detoxification and castor oil packs:

Samples: Kohlrabi slices, fermented (These can be used as a substitute cracker. Try it with liver pate’!)

Broth: Dos and Don’ts


Use only filtered water. Bake the bones or the bird in the oven to allow for browning (which enhances the flavor of the broth). Add salt while cooking. Save and savor the marrow!!!


Rush the broth. Simmer beyond 30 hours without restarting with fresh water.

Detox Tea Made from herbs from Amy Willis “Amy Willis”

Upper respiratory symptoms in children: Try onion or garlic pack for ear aches. Keep in mind the body detoxifies through the lungs. (See the slide below.) Both water soluble AND fat soluble toxins are expelled via the lungs.

Fermented Mayo – Chicken Salad

Fermented Mayonnaise

adapted from Nourishing Traditions and Julia Child – From

Creates 1¼ to 1¾ cups finished sauce

Mayonnaise made by hand or with an electric beater requires familiarity with egg yolks. It is certainly far from difficult once you understand the process, and after you have done it a few times, you should easily and confidently be able to whop together a quart of sauce in less than ten minutes.” – Julia Child

Ingredients – Must Be At Room Temperature

  • 1/2- cup extra virgin olive oil 
  • 1/2-cup organic coconut oil (the milder, the better)
  • 2 pastured egg yolk, at room temperature
  • 1 teaspoon Dijon-type mustard (I use 2 well-rounded teaspoons)
  • 1 1/2 tablespoons lemon juice (important for “cutting” the fat, developing full flavor)
  • 1 whole Pickl-It fermented garlic or 1/2 tsp Pick-It garlic brine
  • Pinch (generous) of sea salt


  1. Fork-Whisk Oils: Gently fork-whisk or hand-whisk olive and coconut oil (if solid, gently liquefy by placing bowl in a bowl of warm water) together in a pourable glass measuring cup; set aside
  2. Whisk Egg Yolks: Place egg yolks in a room-temperature glass, ceramic or stainless steel bowl; whisk yolks for at least 1-minute until they’re thick, light-lemon colored
  3. Add Oil Blend:  With blender-stick still running, or continually hand-whisking, slowly drizzle coconut/olive oil blend into the egg mixture; typically takes 5-8 minutes with hand-whisk, and 2-3 minutes with stick blender
  4. Add other ingredients:  mustard, lemon juice, and smashed garlic clove (or garlic brine) as well as whey, if used
  5. Whisk for 6-seconds if using stick blender; 20-seconds for hand-whisk
  6. Salt-to-taste, whisking briefly
  7. Spoon into a 3/4-Liter Pickl-Itand snap on lid;  insert airlock (if not inserted already); add water to airlock; snap cover onto airlock; place mayo in dark corner of kitchen, covering sides; allow to sit at room temperature for 4-6 hours
  8. Chill mayonnaise at least 2-hours before using or serving; this will help the mayonnaise to thicken (coconut oil becomes firm)

Chicken Salad

 Bake chicken breast

Salt chicken with sea salt.

Bake with skin on in uncovered pan in a 350 degree oven for approximately 1 hour.


Eat skin.

Cut chicken into small bites.


diced onion (2 TBSP) or to taste

sweet red pepper


1 diced crisp, sweet apple

Approximately 20 grapes, cut into thirds

½ cup soaked/dehydrated almonds, cut into halves

sea salt to taste

freshly ground pepper to taste

Mix into freshly made fermented Mayo



GAPS Meeting Highlights

Meeting Highlights Wed. 7/25/12

Remember: No Guilt! No self-flogging! We start from where we are at and we go from there!

We do what GAPS we can. Ideally, we will be 100% GAPS. But it may be necessary to start slowly. That’s OK. It might be better for us in the long run. Do what you can, congratulate yourself for what you have accomplished for improving your health!

Samples: fermented kohlrabi, sauerkraut, turmeric, vegetable medley, sour cream (made with one “BioKult” and a pint of cream x 30  hours at room temp), and the old standby, broth. Judy brought delicious garden veggies to sample. Thanks Judy!

Why do some broth batches taste better than other batches? Here are a few possibilities: Leave some meat on the bones; if the bones are raw, brown the meat prior to making the broth. Cook a batch of broth for no longer than 30-36 hours, then reserve the liquid and start the process over again with fresh water. Some have found that broth cooking too long gives it a bitter taste.

What is “Die off?” How do I know if I might have it? What does one do about it? Die off can be a return to symptoms that made you decide to do GAPS Diet in the first place. Or it can be regression in GAPS children. It might feel like a low key case of the “flu.” It is likely to occur once starting the GAPS diet, when the terrain of the gut is changing from that of pathological organisms in a leaky gut to healthy flora in a better functioning gut. The transition is not always pleasant. What to do about it? Maybe you need to cut back on fermented foods, or wait to continue with a phase of the diet that you have started. Maybe cut back on the cod liver oil or the fat in your broth. It varies. Throughout the GAPS experience, tune into your body and listen to its wisdom.

Micro-organisms: WANTED: Dead or Alive!!! Most of us know that the beneficial organisms we are trying to ingest with fermented foods or probiotics. For the most part, avoid heating the micro-organisms so that they are alive and growing inside of us. If the die off is too difficult, some may need to ingest the organisms AFTER heating. Although they are no longer living, they can enhance our immune function anyway.

Attachments: Vegetable Medley recipe from GAPS book p. 197.


GAPS Mom Blog:
Great Kefir info!:

Great website on GAPS recipes/menus:

Bonus – end of the meeting film: Aquaponics! Thanks for bringing that Judy! Very informative, very exciting!

Wishing you the best of health!

 Vegetable Medley

Dr. Natasha Campbell-McBrid

In a 5 liter enameled pan or a large glass jar add:

1 whole small cabbage, roughly cut

1 medium sized beet, sliced

1 teaspoon dill seeds or dill herb (fresh or dried)

1 handful of peeled garlic cloves

(The container should be half full of vegetables.)

Add 2 tablespoons of good quality sea salt

1 cup of kefir whey

Fill with filtered water until container is full.

Float a small plate on the top if necessary to keep vegetables submerged in the liquid. (Or pack using leaves at the top that will “secure” the smaller vegetables.) The vegetables must be submerged in the brine or they will get moldy.

Leave to ferment (covered, so the jar is not exposed to light) for 1-2 weeks.

When ready, the vegetables will be soft and tangy.

To stop the fermentation, move the jar into the refrigerator.

Add these vegetables to your soups and stews. Drink the brine diluted with water with your meals or between meals and eat the vegetables with meat.

When the brine and the vegetables start getting low, add fresh cabbage, beet, and garlic, some salt to taste, top up with water and ferment at room temperature again. To this vegetable medley you can add a few rosettes of cauliflower, sliced carrot, brussel sprouts, and broccoli.

You can have this vegetable medley going forever, as long as you keep feeding it with more fresh vegetables. The brine from this medley is an excellent remedy for any tummy upset, sore gums and sore throat.



PCOS – Poly Cystic Ovarian Syndrome

This week I have received multiple inquiries about PCOS (Poly Cystic Ovarian Syndrome) and GAPS. Will the GAPS diet help with PCOS? The answer is yes, both directly and indirectly.

Dr. Natasha discussed with us in Chicago the fact that many have a hormone imbalance;  It is not a difficult thing to discern. Just look around when you are in public. Many men have fat deposits on their bodies that are where women tend to put fat on their bodies; breasts, hips, thighs. Women have fat deposits, “beer bellies,” like we associate with men.

Why is this?

Our hormones are a very intricately balanced system. When one system is functioning less than optimal, for example, the thyroid, all of the other systems are likely to be slightly off balance too. Although treating the thyroid when necessary might be exactly what is needed, intervening in this intricate system can throw off the balance of the system as a whole. A very complex “feedback” system from one gland to another tells each gland how much hormone to produce. By supplementing hormones to one gland, it can interrupt that feedback system and tell the body to cut back on that particular hormone even more.

PCOS is an imbalance in the hormones. GAPS diet addresses this directly by providing the nutrients needed to support hormone production. Hormone production needs good fats to supply cholesterol. Supplying cholesterol in the diet gives the body a “break” from making it. Cholesterol is a necessary part of every cell in the body and the building block of EVERY hormone.

GAPS also helps balance the body by supporting natural healing of the gut and detoxification in the body using fermented foods and probiotics, indirectly addressing PCOS. As digestive health improves, the liver can function more efficiently, as it has less toxins to deal with

Below is a copy of this question on Dr. Natasha’s blog with her response:

1. Is PMS a sign of digestive issues? Can the GAPS diet help with common infertility issues such as endometriosis and PCOS? Some women report irregularities and loss of menstruation during die-off. Is this cause for any concern?

“Digestive system is always involved in PMS, PCOS, endometriosis and other hormonal abnormalities: toxins produced by unhealthy gut flora interfere in the delicate balance of hormones in the body – some hormones become low or insufficient, other hormones become excessive. When the die-off is initiated, more toxins are released into the bloodstream, so your typical hormonal symptoms these toxins cause, become more acute. Indeed the menstruations may become irregular and PMS may get worse. Die-off is temporary, so these symptoms will pass. Just keep them under control by gradual introduction of probiotics, fermented foods and food items, which you may be sensitive to. I do not specialise in infertility or other female reproductive problems, but I have many patients, who started the GAPS Programme, and their first symptoms to go were symptoms of PMS. More chronic conditions such as endometriosis and PCOS take longer to remedy, but GAPS Programme works well for many women with these conditions as well. In order to make steroid hormones (and all sex hormones are steroids) we need plenty of cholesterol and animal fats. So, for all these conditions it is essential to have high-fat and high-cholesterol diet, where main sources of fat are animal products: meats, eggs, fish, butter and cream. Women, who are trying to conceive, should consume 2 cups of homemade sour cream per day, as well as 4 fresh eggs and plenty of fatty meats and fish. As the gut flora becomes more normal and the gut wall heals, the toxins will disappear, and your hormonal system will come back to normal balance.”

Wishing you good health….


Sioux Falls GAPS 4/14/12

GAPS Meeting
4/14/12 – Sioux Falls
Topics Discussed:

GAPS Successes/Kids’ perspectives
EMF Concerns
Stool Grading (1 – 7; 4 is ideal)
A Typical GAPS Scenario
Intro vs. Full GAPS Diet (Diarrhea – Constipation)
Candida Issues
Die Off Symptoms and how to avoid them.
Plant detox vs Animal food nourishment
Are Flax seeds Legal? Yes! Flax seeds and Chia seeds ARE legal on GAPS!

Samples/Goods shared: Baking soda bread, banana bread, apple sunflower bake, fermented ginger carrots, sauerkraut juice, vegetable medley juice, fermented rhubarb, carrots for eating and for seed production, water kefir grains.

Yankton GAPS 4/11/12

Today we discussed GAPS related issues such as:
1) Low fat diets and fat soluble vitamin deficiencies; we NEED good fats. Fat does not make us fat! Our bodies crave more when we are undernourished.
2) Fiber is not everyone’s friend. In fact, it is a FOE for people with diarrhea! It irritates the fragile tissue in the inflamed GI tract!
3) Tight junctions are amazing! Healthy ones keep our gut wall intact, unhealthy ones allow toxins and undigested foods to penetrate, overloading our immune system. Broth helps to make the tight junctions function at a high level.
4) Transitional flora is in the lumen of the bowel; it needs to be reintroduced regularly. through fermented foods and or probiotics.
5) The typical GAPS scenario, personal variations discussed regarding the symptoms and onset.

Samples: ginger carrots, vegetable medley, kombucha, sauerkraut, fermented winter onions, and water kefir.

The next Yankton meeting will be held on Wednesday, April 25th at 10 am in the Rupiper Travel building, 317 Broadway.