Healing With Food Made Simple

Healing your gut the GAPS™ friendly way is easy with MEFAVE meals and FAVE snacks. Healing the digestive system with nourishing food, naturally treats many mental and physical illnesses.

MEat (Protein) + FAt + VEggie (Carb) = MEFAVE
FAt + VEggie (Carb) = FAVE

That’s it! Remember MEFAVE and FAVE every time you eat! No elaborate meal plan necessary! Need a bit more information? Keep reading!

Luscious Lasagna and Butternut Squash Fire Fries

Pumpkin Pie and Homemade Sour Cream

DO: Eat all the quality meats, fats, and veggies you want. Fats don’t make you fat. They make you happy, healthy, and full!
DON’T: Count calories or limit fats or eat factory fats like margarine, canola oil, corn oil, etc.

DO: Eat almond and coconut flour baked goods.
DON’T: Eat grains.

DO: Sweeten your life with raw honey.
DON’T: Eat sugar or artificial sweeteners.

DO: Eat 24 hour fermented dairy.
DON’T:  Eat unfermented dairy.

DO: Eat food as straight from the source as possible.
DON’T: Eat processed foods.

DO: Think of veggies first, followed by fruits and nuts, when you think of carbohydrates, instead of the iconic carbohydrates of bread and pasta, or other grain products. While VE of veggies works better than CA of carbohydrates in the MEFAVE acronym (MEFACA and FACA sound unappetizing to say the least), it also triggers the thought of preferred lower glycemic vegetables. Fruits and almond flour baked goods are higher glycemic occasional treats.
DON’T: Think it’s odd to lump nuts in with the carbohydrate category. Nuts contain all three macronutrients – proteins, fats, and carbs. They had to go somewhere and almond flour baked goods seem much more carb-like.

DO: Add fat to your fruit or almond/coconut flour baked good snack to slow the release of glucose into your bloodstream.
DON’T: Laugh like my kids do when my FAVE snacks are often a fruit (not a veggie) with homemade sour cream dolloped on top for the fat. Like FACA, FAFR seems awkward.

DO: Use MEFAVE acronym when dining out. My favorite restaurant MEFAVE meal is a burger without a bun.
Burger (MEat) + Guacamole (FAt) + Lettuce, Tomatoes, and Onions (VEggies) = MEFAVE
(Granted, the meat may not be grass fed and/or the establishment may not offer guacamole, but you can still eat out in a GAPS™ friendly way. I often carry butter (no refrigeration necessary) in my purse to use if guacamole is unavailable. Okay, I confess. I sometimes whip out the butter even when my burger is graciously guac topped!)
DON’T: Be afraid of socializing at eateries. MEFAVE and FAVE combinations offer infinite possibilities. For the occasional potluck or family gathering, you can take your own food.

DO: Read articles about the health benefits of diets high in saturated fats and low in starchy carbohydrates to be able to educate the often well-meaning skeptics and critics in your life. Here are a few good ones!
A Call for a Low-Carb Diet, New York Times
Butter Is Back, New York Times
The Questionable Link Between Saturated Fat and Heart Disease, Wall Street Journal
Time To End The War Against Saturated Fat? Los Angeles Times
These 11 Charts Show Everything That’s Wrong With The Modern Diet, Business Insider
Running a Marathon? Load Up on Fat, Washingtonian
DON’T: Be afraid of fats and cholesterol. Cholesterol is a healing agent!

DO: Watch the documentary, Fat Head, suitable for the entire family. Then watch the short Fat Head Followup.
DON’T: Wear socks with your sandals like the Guy from CSPI! Ever!


DO: Infuse your diet with healing broths, fermented dairy, cultured veggies, and juicing!
DON’T: Be afraid. My videos show you how!

DO: Watch NPR’s The Invisible Universe Of The Human Microbiome animation to learn the importance of probiotic foods.
DON’T: Be too concerned if you can’t fathom that we are 10 times more the creatures that live in and on us than we are actually ourselves, because I can’t either.

DO: Be an advocate for your health. Given real nourishing food, your body knows how to heal! It’s simple! Remember MEFAVE and FAVE!
DON’T: Relinquish your health to anyone.


Baked Chicken with BBQ Sauce (MEat) + Butter and Chicken Skin (FAt) + Asparagus (VEggie) = MEFAVE


You matter! What you eat matters!



KISS (Keep It Simple Starshine)!

Let’s face it, you’re not stupid! You’ve endured the rigors of numerous tests, spoken with a handful or more of experts/physicians, and researched your diagnosis by devouring everything that Google dishes at you. You know much about your health condition.

If you’re not stupid, then why starshine?


I love that the stuff from which we are made is from stars. I love Johnny Depp, Rob Thomas, and starshine. Johnny Depp in Charlie and the Chocolate Factory says, “Good Morning Starshine, The Earth Says “Hello!“” I hear these same Johnny Depp words prior to my favorite RIPPED (an insane cardio workout) song How Far We’ve Come by Matchbox 20, with Rob Thomas as the lead singer.

So, let’s see how far we’ve come?

We have a whole host of mental and physical illnesses that we go to the doctor to determine and treat with pharmaceuticals. These drugs, many with harmful side effects, may mask some symptoms, but they don’t heal us. We hurt. We suffer. We follow the scarcity model of health that supports entropic beliefs that we will all get some disease that minimizes the quality of our lives, if it doesn’t kill us. Even if we don’t get a life altering/ending illness, the model of lack lends itself to expectancies of less mobility, energy, and alertness as we age.

So besides Johnny, Rob, and starshine, I love documentaries. The Frozen River Film Festival showcases documentaries in my small Southeast Minnesota town, as its names describes, when the Mississippi River turns to ice. Among the many films I saw this year, was Haenyeo: Woman of the Sea. This short film features a South Korean 82-year-old female free-diver (using no scuba equipment) that harvests food from the sea. Isn’t she supposed to be retired at her age? Isn’t she supposed to lack mobility at her age? It seems that she operates from a different model of health, one of abundance, not lack.

We can follow her example. We can utilize the abundant health model. How? By KISS (Keep It Simple Starshine)! Our bodies know how to heal when given nourishing foods. The diet of GAPS™ (Gut and Psychology/Physiology Syndrome) is abundant in delicious healing foods.


These healing foods naturally treat and effectively reduce symptoms in autism, ADHD/ADD, dyslexia, addictions, depression, obsessive-compulsive disorder, bipolar disorder, schizophrenia, autoimmune conditions, asthma, eczema, allergies, chronic fatigue syndrome, fibromyalgia, arthritis, digestive disorders, and other mental health and physiological conditions. Wow! Sound too simple?

We seem to be comforted by complexity. The more complicated ingredients listed on the processed, GMO, chemical laden, sugary, grainy, so-called foods we’ve been “sold” to eat, the more we rely on the complicated world of testing, diagnoses, doctors, medicine, hospitals to deal with diseases often caused by these unreal foods. The irony is that in our more abundantly complex world of medicine, we suffer from a scarcity of health. Largely because, for all the good mainstream medicine attempts, forgotten are two pearls of wisdom from the father of modern medicine, Hippocrates, “First do no harm” and “Let food be thy medicine and medicine by thy food.” Our bodies possess the innate abilities to heal when given real food.



For 10 years, I’ve heard, “I could never do what you do; it’s too hard,” from people convinced cooking real food from scratch is too time consuming and difficult. Granted, it helps that I love to cook and call my kitchen my happy place. It also helps that my son’s autistic behaviors disappeared. Talk about motivation!

But recently I’ve been hearing, “It’s too easy! How could a grain-free, sugar-free diet emphasizing broths, ferments, and juicing heal so many mental and physical illnesses?” It’s simple, eating these nourishing foods heal the gut and many mental and physical illnesses are symptoms of a faulty digestive system.

I recently received a comment that you can’t really expect to balance the gut’s good and bad bacteria, yeasts, etc., without first testing to see which creatures you have populating your body. Once again, the reliance on the complexity of testing and experts is unnecessary and expensive. It’s as simple as eating fermented and cultured foods that introduce the “good guys” to kill off the “bad guys”, picture an old timey Hollywood Western with the good bacteria and good yeasts donning ten gallon white hats. Caution: Slowly introduce probiotic foods so as to minimize a die-off reaction that can make you feel temporarily lousy when the “bad guys” omit toxins upon their death by the “good guys” in the high noon shootout. About 90% of us are the creatures living in us. It’s important that the sheriff and his posse balance the outlaws to maintain peace and health.


Let’s KISS and eat MEFAVE meals and FAVE snacks, mindful to incorporate healing broths, ferments, and juicing. (Can you tell that besides Johnny, Rob, starshine, and documentaries, I also love acronyms?)

MEat (Protein) + FAt + VEggie (Carb) = MEFAVE meals
FAt + VEggie (Carb) = FAVE

Details of MEFAVE meals and FAVE snack planning can be found on my previous blog post, Six Things to Let Go. Be abundant in quantities! Be full! Be abundant in health and happiness! You matter! What you eat matters! Your body knows how to heal when given real nourishing foods! KEEP IT SIMPLE STARSHINE!