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The Heal Your Gut Cookbook
Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet
By Hilary Boynton and Mary Brackett
Foreword by Dr. Natasha Campbell-McBride
Simple, delicious, family-friendly recipes for those following the GAPS Diet.
With more than two hundred straightforward, nutrient-dense, and appealing recipes, The Heal Your Gut Cookbook was created by GAPS Diet experts Hilary Boynton and Mary G. Brackett to help heal your gut and to manage the illnesses that stem from it.
Developed by pioneering British MD Dr. Natasha Campbell-McBride, who provides the book’s Foreword, Gut and Psychology Syndrome (GAPS) refers to disorders, including ADD/ADHD, autism, addictions, depression, and obsessive-compulsive disorder, stemming from or exacerbated by leaky gut and dysbiosis. GAPS also refers to chronic gut-related physical conditions, including celiac disease, rheumatoid arthritis, diabetes type one, and Crohn’s disease, as well as asthma, eczema, allergies, thyroid disorders, and more. An evolution of the Specific Carbohydrate Diet, the GAPS Diet will appeal to followers of the Paleo Diet, who are still struggling for optimum health, as well as anyone interested in the health benefits of fermentation or the Weston A. Price approach to nutrition.
In The Heal Your Gut Cookbook, readers will learn about the key cooking techniques and ingredients that form the backbone of the GAPS Diet: working with stocks and broths, soaking nuts and seeds, using coconut, and culturing raw dairy. The authors offer encouraging, real-life perspectives on the life-changing improvements to the health of their families by following this challenging, but powerful, diet.
The GAPS Diet is designed to restore the balance between beneficial and pathogenic intestinal bacteria and seal the gut through the elimination of grains, processed foods, and refined sugars and the carefully sequenced reintroduction of nutrient-dense foods, including bone broths, raw cultured dairy, certain fermented vegetables, organic pastured eggs, organ meats, and more.
The Heal Your Gut Cookbook is a must-have if you are following the GAPS Diet, considering the GAPS Diet, or simply looking to improve your digestive health and—by extension—your physical and mental well-being.
Foreward to the Heal Your Gut diet by GAPS Diet founder Dr. Natasha Campbell-McBride, MD, author of Gut and Psychology Syndrome, Revised and Expanded Edition
Mothers are my heroes! A mother’s love can overcome anything! This recipe
book was created by two such heroes. Taking your family through the GAPS
Nutritional Protocol and working through individual health problems takes a
huge determination, self-discipline, and love. Then to share with the world what
you have learned on the way, in order to help others to make this journey with
more ease, is an act of kindness and generosity. The world can only be grateful
to Hilary Boynton and Mary Brackett for this work! The recipes are wonderful,
with beautiful pictures, and the book is full of useful tips and helpful guidance
and inspiration. I thoroughly recommend it.
The concept of GAPS (Gut and Psychology Syndrome and Gut and Physiology
Syndrome) establishes a connection between the state of the person’s digestive
system and the health of the rest of the body. We live in a world of growing epidem-
ics of mental and physical illness. These epidemics are underlined by another big
epidemic, which is increasingly recognized as the cause of those illnesses. This big
epidemic is abnormal gut fora or gut dysbiosis. Recent research has established
that around 90 percent of all cells and genetic material in the human body is our
gut fora—myriad microbes that live inside our digestive systems. In order to be
healthy, a person has to have a healthy gut fora dominated by benefcial species
of microbes. In our modern world where people are regularly taking antibiotics
and other pharmaceutical drugs, where food is laced with chemicals alien to the
human physiology, an increasing number of people have damaged, abnormal
gut fora dominated by pathogenic microbes. As a result, a person’s gut is unable
to nourish the body properly; instead it produces large amounts of toxins that
absorb into the bloodstream, get spread around the body, and cause disease. This
is GAPS. To understand this concept fully please read my book on this subject.
The list of GAPS conditions is long; I divided them into two groups:
1. Gut and Psychology Syndrome
2. Gut and Physiology Syndrome
Gut and Psychology Syndrome, or GAPS, includes learning disabilities and
mental disorders such as ADHD/ADD, dyslexia, dyspraxia, autism, addictions,
depression, obsessive-compulsive disorder, bipolar disorder, schizophrenia,
epilepsy, eating disorders, and many other conditions, which stem from abnormal
function of the brain. Many of these conditions have no established diagnostic
labels and present themselves as a mixture of various so-called mental symp-
toms: mood alterations, memory and cognitive problems, behavioral and social
problems, panic attacks, anxiety, involuntary movements, various tics and fts,
sensory problems, sleep problems, and so on.
Gut and Physiology Syndrome, also known as GAPS, includes various
chronic physical conditions that stem from an unhealthy gut, such as auto immune
conditions (celiac disease, rheumatoid arthritis, diabetes type one, multiple scle-
rosis, amyotrophic lateral sclerosis, systemic lupus erythematosus, osteo arthritis,
Crohn’s disease, ulcerative colitis, autoimmune skin problems, chronic cystitis,
nephropathy, neuropathy, et cetera), asthma, eczema, allergies, chronic fatigue
syndrome, fbromyalgia, myalgic encephalomyelitis, multiple chemical sensitiv-
ity, arthritis, PMS and other menstrual problems, endocrine disorders (thyroid,
adrenal, and other), and digestive disorders (irritable bowel syndrome, gastritis,
colitis, and so forth). Many conditions do not ft into any diagnostic box and can
present as a mixture of symptoms: digestive problems, fatigue, muscular weak-
ness, cramps and abnormal muscle tone, pain and ache in joints and muscles,
skin problems, neurological and hormonal abnormalities.
In almost every person the symptoms from both GAP Syndromes overlap:
People with mental problems suffer physical symptoms (painful joints and muscles,
fatigue, skin problems, asthma, hormonal problems, autoimmunity), while people
with physical problems have mental symptoms (such as depression, “brain fog,”
inability to concentrate, mood swings, sleep abnormalities, memory problems,
anxiety, tremors, tics, fts, and more). When the digestive system is unwell, instead
of being a source of nourishment it becomes a major source of toxicity in the
body; nothing in the body can function well. Any organ, any system, any cell
can show symptoms of distress—usually most of them respond with some symp-
toms. As a result GAPS patients are often the most diffcult (if not impossible) for
mainstream medicine to fathom and to help. The GAPS Nutritional Protocol is
designed to treat all of those conditions starting from the roots.
Our digestive system holds the roots of our health. If those roots are not
healthy, then the rest of the body cannot be healthy. So the treatment of any
chronic disease has to start from the gut. The human gut is a long tube; what
you fll that tube with has a direct effect on its well-being. Food—the person’s
daily diet—is the number one treatment for any chronic disease, and the GAPS
Diet is the most important part of the GAPS Nutritional Protocol. This book will
help you to implement the GAPS Diet by providing you with a large variety of
delicious recipes and ideas of how to serve food. It is the recipes that make any
diet an enjoyable experience. I have no doubt that even a complete novice to
cooking will become an expert cook after having followed advice in this book!
—Dr. Natasha Campbell-McBride, MD, author of
Gut and Psychology Syndrome, Revised and Expanded Edition
About the Authors
Mary Giordano Brackett is a wholefoods advocate and a creative visionary based out of Boston, Massachusetts. After receiving her BFA in photography from Massachusetts College of Art and Design, Mary went on to photograph hundreds of weddings, events, people, and places before recognizing her true passion: the healing power of real food. Combining a love of photography with a devotion to nutrition is her life’s work, illustrating and illuminating the importance of our food choices.
Mary’s work has been featured in many publications online and in print, as well as in numerous restaurants and cafes throughout the city. She is currently pursuing a master’s degree in nutrition in hopes of helping people free themselves from the tyranny of Frankenfood and reclaim their birthright: health and happiness. Mary happily serves up three homemade meals a day to her husband and son in their Watertown, Massachusetts, home. Her work can be viewed at MGBrackett.com.
Hilary Boynton, certified holistic health counselor, received a BA in psychology from the University of Virginia and was trained at the Institute for Integrative Nutrition. The devoted mother of five young kids, Hilary has seen the power of nutritional healing firsthand. Inspired by her own experience of “food as medicine,” she has dedicated her- self to helping others on their path to wellness as a cook, coach, and professional educator. Hilary supports her clients by integrating “Paleo” and “Primal” philosophies with the wisdom of the Ancestral Health Movement and the Weston A. Price Foundation. Hilary is a Weston A. Price chapter leader, runs several local food co-ops, teaches cooking classes out of her house, and helped to open a farm-to-table restaurant in Concord, Massachusetts. She lives in Marina Del Ray, California, with her family.
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Sample Recipes from Heal Your Gut cookbook here
Hilary and Mary interviewed by internet marketer Joe Mercola here