Tuesday, May 31, 2011

Good News

Jacqueline , the 16 year old from Germany has found a home!
She will not be here in the Northwest with us, but at least she
will be somewhere in the United States for her first ever
"Exchange Student" experience.
Thank you to all who read about our plight to help place her!

Monday, May 30, 2011


"Beanitos Black Bean and Pinto Bean with Flax chips are the only
bean chips that are 100% corn, wheat, soy, and potato free! Yes,
we said absolutely no corn! Distinctively delicious with a crispy
crunch, we thought it was high time to kick the corn and make chips
that taste great and actually have some nutritional value! Wow, what
a concept!"

You can pick them up at Lingonberries Market in four different flavors.

-Optimum Wellness Magazine May/June 2011

Friday, May 27, 2011

Host Family Needed

Host Family needed for Jacqueline, a 16 year old from Germany.
Starting in September 2011 for one year, she will be starting 11th grade.

"Jacqueline is a very mature, charming and ambitious student. She will
adapt very easily to her host family, community and high school.
She is very open-minded and humorous, will be an awesome exchange
student and a blessing for her host family."

If you are interested, please contact Jena Benologa
503-785-1219 (home)
503-730-1210 (cell)


Thank you or making Udi's the best!
200,000 fans and growing...
Unbelievable!!!! Udi's has reached a very special milestone - 200,000 Facebook Fans.

Within eight short months Udi's has grown from 2,500 Fans to the overwhelming community that exists today. By bringing people together with delicious gluten free bread and baked goods we have brought a little joy to the lives of those with celiac disease and gluten-free individuals. None of this is possible without you - our fans drive our vision, our products and our growth.

But we are only one percent there. With the help of 200 dedicated employees, Udi's is excited to continue the journey and we hope you'll stay along for the ride. We have more exciting products in the works so you can enjoy the foods you love. If you promise to keep it between us, I can tell you that I am very excited about some frozen pizzas that are coming out of our test kitchen. If you have any suggestions, I would love to hear from you.

We are committed to the gluten-free community and we hope you'll be part of the exciting things that are happening at Udi's.

Keep sharing the joy ... Tell your friends.

See you at 300,000!

- Devin Anderson

President & CEO of Udi's Gluten Free Foods

Celiac Study

ACDA member Alvine Pharmaceuticals is sponsoring a study at the Celiac Center at BIDMC where researchers are working to create a new survey to measure symptoms of celiac disease.This survey may be used in the future to test new treatments for celiac disease.

Researchers are looking for people 18 or older (adults) who have biopsy-proven celiac disease, and who have experienced celiac related symptoms within the last 3 months. Participants will take an automated phone survey daily for 7 days and take an internet survey twice. This should take about 10 minutes each day.

Study participants will be compensated for their time.

If you are interested in learning more, please contact:
Dr. Daniel Leffler
The Celiac Center
Beth Israel Deaconess Medical Center
Phone: 617.667.8397

Wednesday, May 25, 2011

On TV Tonight

"The Gluten Free Craze"
Channel 2

Tanka Bars

"The 70-calorie Tanka Bar delivers a slow, powerful protein punch by mixing two primary ingredients: low-fat, high-energy American buffalo meat and tasty cranberries. This combination is no accident, and now our Tanka Bar Traditional has been joined by our new Tanka Bar SPICY PEPPER BLEND. Gluten-free, hormone-free and low-fat, the Tanka Bars are deliciously perfect for every diet lifestyle. Tanka Bars are guaranteed shelf-stable for up to 12 months."

Come pick yours up at Lingonberries Market today!

Ginger Gives You Snap

"Besides its popular application for digestive distress,
ginger has been found to contain geraniol, which may be a
potent cancer fighter. It also possesses anti-inflammatory
properties that help relieve pain, prevent blood clots, and
inhibit the onset of migraine headaches."

-Secrets of Longevity, Dr. Maoshing Ni

The Heart Happy Apple

"Eating two to three apples per day results in decreased
cholesterol levels, thanks to the fruit's rich pectin content.
Pectin also helps prevent colon cancer, which ranks among the
top causes of death in adults over the age of sixty."

-Secrets of Longevity, Dr. Maoshing Ni

A Potent, Energy-Expanding Elixir

Bieler's Broth
3 bunches of parsley, rinse well and cut off stems
1 1/2 pounds green beans, wash and cut off ends
2 1/2 pounds zucchini, wash, cut off ends and slice into chunks

Place the parsley, green beans, and zucchini in a big pot, then
add enough water to cover the vegetables by 1 inch. Bring to a boil,
cover and simmer for 30 minutes, until a fork easily pierces the
zucchini. Let cool, then puree in batches in a blender or a food
processor, adding in some of the vitamin-rich water. The consistency
should resemble pea soup.

Do not add any salt or seasoning or anything else to this sacred,
medicinal potion.

Makes approximately 21 cups, store it in a glass container.

-The 7 day Energy Surge, Jim Karas

The Power of Fiber

"You cannot get enough fiber these days, because it assists you in:
Staying full
Lowering cholesterol
Pushing toxins out of your body
Reducing inflammation
Breathing (the latest findings show that 27 grams of fiber a day lead
to a larger lung capacity as well as a 15 percent decrease in a chronic
lung disease that is very common in our later years).

Adding more fiber to your diet via fruits, vegetables, legumes, and
whole grains results in an energy explosion."

-The 7 Day Energy Surge, Jim Karas

1-2-3 Gluten Free

So excited to let you know our newest product is finally here -- fortified multi-purpose flour mix!! Enriched with iron, calcium and B vitamins!! You can use this mix in your own family recipes when baking -- it's got a great texture and taste. It can also be used for coating when frying. On the box, we include some fabulous recipes including Angel Food Cake and my Aunt Dorothy's Smothered Chocolate Cake.

Now, when you bake gluten-free, you can have the same fortification as your gluten-eating friends!!

Tuesday, May 24, 2011


Spanish-Style Quinoa
2 Tablespoons vegetable oil
1 cup uncooked quinoa, rinsed and drained
1 medium onion, finely chopped
3 cloves garlic, minced
1 small green pepper seeded and chopped
1 (8 oz. can) tomato sauce
2 1/2 cups water
1 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin

Heat the vegetable oil in a large saucepan over medium-high heat. Stir in the quinoa, onion, garlic, and green pepper. Cook and stir 5 to 10 minutes until the onion is tender, and the quinoa is lightly toasted.

Stir in the tomato sauce, and the water, then add the seasonings. Bring to a boil and reduce heat to medium-low, cover and simmer until the quinoa is tender, and the liquid is absorbed, about 30 minutes. Stir in the quinoa occasionally as it cooks.

You may prefer to add salt and pepper to this dish. Can be used as a side dish or a filling for tacos or burritos.

-From the Recipe Collection of Judi Scheel

New Breads

Come and check out the new UDI's breads at Lingonberries
Market, Omega Salba and Millet Chia, isn't it nice to have
some healthier choices?

Milk Thistle

Feed Your Liver with Milk Thistle
May 24th, 2011

"Did you know that weight gain, cellulite, and abdominal bloating are just a few of the signs that the liver is overburdened? It’s true. When your liver is sluggish, every organ in your body is affected, and your weight loss efforts are blocked. Some common reasons why the liver gets overloaded include environmental toxins, processed foods, overeating, and damaging factors such as alcohol, contraceptive pills, candida, and caffeine.

But, there’s good news! One of the worlds most thoroughly studied herbs, milk thistle is a powerful antioxidant that has been shown to support detoxification of the liver, speed up liver function, and help regenerate new, healthy liver cells. It also changes the makeup of bile, helping to reduce the risk of gallstones.

A member of the sunflower family, milk thistle gets its strength from a complex called silymarin, which scavenges free radicals and inhibits free-radical production. Silymarin defends the liver against toxins by changing the structure of liver cells so that toxins can’t get in, thereby protecting and curing the liver at the same time. So, support your liver and improve your chances to lose weight with a daily dose of milk thistle.

Just the Facts:
• Milk thistle has been used medicinally for more than 200 years and has been the subject of clinical trials for over 40 years.
• It is not uncommon to find milk thistle growing wild in a variety of settings, including by the side of the road. (But you should “harvest” your milk thistle in the form of a quality supplement.)

Boost the Benefits
• Although milk thistle is available as a tea, you’re better off taking it in capsule or tablet form. Milk thistle is not particularly water soluble, so steeping it in a tea diminishes its liver-protective benefits.
• While milk thistle may be purchased as a “stand alone” supplement, it is better absorbed when combined with choline. Sometimes taking milk thistle alone—especially a standardized milk thistle extract at high dosages (120 mg and above)—can prompt a powerful detox response creating styes and skin rashes. This is one of those herbs where a little goes a long way!

Recommended Usage: I recommend Weight Loss Formula. Taking one capsule three times daily provides 51 milligrams of milk thistle—and 336 milligrams of choline.

What is choline, and what benefits does it give your body? Catch Thursday’s blog to find out…"

-Edge on Health, Dr. Ann Louise Gittleman

Pizza Wraps

If you are craving yummy, tomatoey, cheesey,
pizza, come into Lingonberries Market and try the new
hand-held Glutenfreeda Pizza Wraps in two savory flavors;
Italian Sausage
Pesto Chicken
Three Cheese
Make sure to ask for them, you will love them!

Breakfast Giveaway

We partnered up with our friends at Pacific Natural Foods to bring you a fun way to celebrate Gluten Free Awareness month. One lucky person will win six months of healthy breakfast including your favorite organic Erewhon gluten free cereals and a selection of Pacific's non-dairy beverages. Enter to win by telling us how you live gluten-free gloriously on Facebook before May 31st. The contest runs May 24 - May 31 at 10 a.m. when we will announce the winner. Good luck and tell your friends!
Since 1987 Pacific Natural Foods has been inspiring people to know more about their food, where it comes from and how it's grown by delivering delicious, all natural and organic foods made with respect for land, animals and people. With a variety of nut and grain milks including Soy, Rice, Almond, Hazelnut, Oat and Hemp we have no doubt you'll find your perfect match for your favorite Erewhon cereal.

-Attune Foods

Monday, May 23, 2011

Capitol Hill Bean Soup

Serves 15
1 pound navy beans
1 pound ham bones
1/2 cup mashed potatoes
3 cups celery, chopped
3 cups onion, chopped
3 carrots, peeled and chopped fine
1/4 cup fresh parsley, finely chopped
2 cloves garlic, finely diced
2 teaspoons salt
pepper to taste
1/4 cup ketchup

Sort and wash beans; place in a Dutch oven. Cover with water and soak overnight: Drain beans.

Return beans to Dutch oven. Add ham bone, and cover with fresh water. Cover pan and bring to a boil, reduce heat and simmer 1 hour. Add remaining ingredients and simmer until beans are tender, 1 to 2 hours more.

-From the recipe collection of Judi Scheel

Italian Breadsticks

2 Tablespoons active dry yeast
1 Tablespoon sugar
1 cup warm water
2 cups brown rice flour
1 cup tapioca flour
1 cup potato starch
¾ cup dry milk powder (Not Carnation)
1 Tablespoon xanthan gum
1 Tablespoon garlic powder
1 teaspoon salt
4 Tablespoons olive oil
5 large egg whites
1 cup hot water
Freshly grated Parmesan cheese for sprinkling

Preheat oven to 400 degrees. Line baking sheets with parchment paper.

In a small bowl, combine the yeast, sugar and warm water. Stir, and set aside for 5 minutes to proof.

In bowl of stand mixer, combine all of the dry ingredients. Blend on low speed until well combine.

With mixer running on slowly, add the yeast mixture, oil, egg whites, and hot water; mix on medium speed for 6 minutes, scraping down sides and bottom of bowl to ensure all is combined.

Using a pastry decorating bag, cut off end and place bag in a glass. Fold end of bag over sides of glass and fill bag with mixture. Pipe bread sticks onto the parchment paper lined baking sheets. Sprinkle bread sticks with the Parmesan cheese. Set in warm place for 15 minutes and bake each pan 10-11 minutes. Remove from oven and brush with
olive oil and let cool.

I used superfine brown rice flour.

You can make them as small or as large as you wish.

-From the recipe collection of Judi Scheel

Healthy Secrets

"Eat smaller meals more frequently. Four to five times a day
delivers a steady stream of nutrients.

Stay Alive, stop eating dead foods. Eat fresh, whole, organic
foods to maintain your health and well-being.

Less Salt, more years. Recent studies show that increased salt
intake is proportional to an increase in cancers of the stomach,
esophagus, and bladder.

Go Fish for the Omega. The omega-3 fatty acids in fish, along
with other nutrients, protect blood vessels from plaque, reduce
inflammation, prevent high blood pressure, and help you maintain
good respiratory health."

-Secrets Of Longevity, Dr. Maoshing Ni

Zip Chips

Zip Chips is coming out with a new flavor this week,
Cinnamon Swirl. They are not in yet, but I will let you
know when they are available at Lingonberries Market.

Save The Date

It looks like the annual Pancake Breakfast at Lingonberries
Market will be held on Saturday, July 16th. Make sure to put
it on your calendar. See you there!

Friday, May 20, 2011

May GIG Meeting

Don't forget that tomorrow is our May GIG Meeting.
Please come join us for some great information and food.
Steve Nahas from Bekaa Farms will be our guest speaker,
they are the makers of Zip Chips.

Legacy Salmon Creek Hospital
10am-12pm, Rooms C-D.
2211 NE 139th St.
Vancouver, WA 98686

See you there!

Wednesday, May 18, 2011

Kroger Ban

More BPA news: Kroger ban
by Susan Esrey in New Hope 360 Blog
May 13, 2011 12:00am

The nation’s second-largest grocery store chain (behind WalMart) made a big splash on the Bisphenol-A (BPA) safety debate this week, when it announced the chemical is being removed from products on its shelves as well as its receipts. Kroger’s move is an admirable response to consumers’ concerns (the power of the purchasing dollar illustrated once again!), but is replacing BPA a magic bullet? Critics warn, no.

The nation’s second-largest grocery store chain (behind WalMart) made a big splash on the Bisphenol-A (BPA) safety debate this week, when it announced the chemical is being removed from products on its shelves as well as its receipts.
The Kroger Co.’s release said the FDA hasn’t yet deemed the estrogen-disrupting chemical unsafe for humans, but that BPA was of concern to some consumers—hence the ban.

Products used by babies and toddlers that are sold at Kroger stores are already free of BPA. BPA removal is in the works for Kroger brand canned goods, and the chain has asked suppliers to determine whether BPA is present in product packaging—and if it is, to work on getting rid of it. Many Kroger stores now use BPA-free receipts; all receipt tape will be BPA-free by the end of 2011.

Kroger’s move is an interesting and admirable response to consumers’ concerns (the power of the purchasing dollar illustrated once again!), but is replacing BPA a magic bullet? Critics warn, no—because replacement chemicals are equally untested and may not be any safer, or may even have more EA (estrogenic activity) than BPA. See my colleague Melaina Juntti’s blog on this here.

And read a study here by scientists at the University of Texas and Georgetown University here. Researchers found EA in almost all 450 plastic items tested, even BPA-free products, they said, can leach EA chemicals during everyday use, due to UV light, microwaves, heat or freezing.

Bottom line: Manufacturers need to look into using more glass (as Eden Foods has done with its organic tomatoes and sauerkraut) and find other inert packaging materials. (And we need to demand that our government test chemicals before introducing them to our food chain.)

-Delicious Living Newlstter May 18, 2011

California Pizza Kitchen

California Pizza Kitchen Expands its Gluten-Free Offerings
There's good news for those of you who live or work near a California Pizza Kitchen: CPK will soon have gluten-free crusts on its menu!

According to Nation's Restaurant News, the chain is incorporating a gluten-free crust option as part of its menu revamp. The new menu will have fewer items as well as healthier ones and it will be in both domestic and international locations, including the CPKs scheduled to open in Mexico, China and India.

Check out the Triumph Dining Restaurant Guide to find additional restaurants with gluten-free options!

-Triumphdining.com May 18, 2011

Celiac Vaccine

Celiac Vaccine Shows Promising Results From Human Trials
by Emily K., May 13, 2011

A while ago we posted about a promising Australian vaccine for celiac disease. And then about a similar set-up in the US, from Cambridge-based ImmusanT.

When we first wrote, the vaccine’s initial human trials were scheduled to get underway in Australia. For 11 months, 40 brave celiacs agreed to try the vaccine out. Now that those months are over, results are in. And they’re promising.

Did your ears just perk up a little bit? I sure hope so.

According to the Sydney Morning Herald, the first-stage trial found the vaccine was, “was safe and had the desired biological response in patients with the disorder.”

The vaccine works similarly to other vaccines: it exposes a person’s system to elements of something toxic, in order to train the body on how best to fight the toxin. Or, in this case, how best to chill out and make friends with the toxin.

Small doses of the vaccine were given to patients in the study over a period of time, in order to slowly build up resistance. The vaccine contains the specific fragments of the gluten molecule found toxic by researcher Bob Anderson.

Anderson estimates that if the trials continue satisfactorily, the vaccine could help 90% of celiacs with the disease’s DQ2 genetic form. It could also be used as an alternate means of diagnosis, since it would trigger a negative response in any celiac patient if given in a large enough dose.

Down the line, the vaccine could also provide a model for treating other immune disorders, like Type 1 diabetes.

As the trials continue, we’ll keep you posted on the results. In the meantime, maybe it’s OK to start daydreaming about that first gluten-y treat. I think mine would be a croissant. Or a slice of pizza made by someone originally named Ray or Mario. You?

-Triumphdining.com May 18, 2011

Tuesday, May 17, 2011

Inhaler Alert!

"If you have asthma and use an inhaler, remember to breathe
out fully before putting the device to your lips. A recent study
of hospitalized inhaler users found that more than three-fourths
of participants skipped this step, which ensures you get the most
benefit from your dosage."

-Diabetes Focus Magazine Summer 2011

Heart Healthy Indulgence

"Close your eyes and imagine the perfect summer meal. If you
pictured seafood, your heart will thank you.
Seafood is loaded with omega-3 fatty acids. They help ease
inflammation and reduce arterial plaque, protecting you from heart
disease. The American Heart Association suggests you eat two servings
of seafood each week, roasted salmon and steamed mussels are two easy
and tasty places to begin.

No-Fuss Mussels
2 tsp butter
1 tsp minced garlic
1 1/2 cups vegetable broth
1/4 tsp cayenne
2 lbs mussels, scrubbed
In a pot over medium heat, heat butter and cook garlic, stirring for
1 minute. Add broth, stir in cayenne, bring to a boil, then reduce to
a simmer. Add mussels, cover and steam 4-5 minutes. Discard any unopened
mussels. Serve with broth ladled over mussels. Serves: 4
Mussels are a great source of omega-3s and iron, which is essential for
cardiovascular health."

-Healthy Living Magazine Summer 2011

Monday, May 16, 2011

May 21st GIG Meeting

Don't forget to put our next GIG meeting on your calendar.
It will be this Saturday, May 21st from 10am-12 noon at Legacy
Salmon Creek Hospital, rooms C-D.
Steve Nahas from Zip Chips is our guest speaker and will
be bringing some product samples for us. Don't miss it!
See you there...

UDI's Cookies

UDI's now makes cookies in Chocolate Chip, Oatmeal Raisin and
Snickerdoodle flavors. Come in and buy them at Lingonberries
Market today!

Sunday, May 15, 2011


"Aromatherapy and Flower Essences are two separate and very
different approaches to healing that utilize plants to effect
changes and thereby heal our bodies. Aromatherapy utilizes
volatile liquid plant materials, including essential oils and
other aromatic compounds of plants, to relax our bodies or
stimulate its function, especially our senses.
Essential oils are very aromatic, but that is an added side
benefit- their healing actions are quite physiological. For
example, they can stimulate the limbic system and emotional
centers of the brain, activate thermal receptors on the skin, act
as natural antibiotics and fungicides, and possibly enhance the
immune response in other ways not fully understood."

-Living Well Today Magazine April-May 2011

Smoked Paprika

"Add complex flavor to sauces and meats with this antioxidant
rich Spanish seasoning. The deep color and intense flavor of
smoked paprika go way beyond what you get from the regular type.
Once a specialty item, this potent spice- made from sweet pimiento
peppers- is now widely available. It complements a wide variety
of dishes and is a tasty way to up your antioxidant intake."

"Surprising uses for this super spice:
Toss with air-popped popcorn- you won't need butter.
Coat pork tenderloin with smoky paprika and mayo, then
roll in GF bread crumbs and bake for a crispy, tasty crust.
Add depth to bottled barbecue sauce and pair with grilled meats.
Whisk into a sherry vinaigrette.
Boost the flavor of sweet summer corn on the cob- without adding salt."

-Prevention Magazine June 2011

Friday, May 13, 2011

Vitamin B Complex

The Great Masquerader
May 12th, 2011
The many faces of B complex deficiency.

In today’s crazy world, the B complex family of vitamins has all but been forgotten. Stress, sugar, alcohol, the Pill, medications, a low-carb diet, and coffee rob you of your already dwindling reserves of this critical water-soluble vitamin family—which must be replaced daily.

Once a foundational supplement for anybody suffering from hypoglycemia, eating disorders, depression, anxiety, irritability, and even heart disease, it’s high time the B complex made a real comeback.

It really concerns me that we are all so eager to try the latest greatest “bandaid” in the form of moisturizers or concealers to hide our stress lines, skin rashes, or overly dry or even oily complexion, when the real Rx is beauty from within. The beautiful B’s are essential to metabolizing sugar for energy and in relieving nervous tension. B vitamins have a remarkable impact on your hair and skin: they give sheen to hair, help if you are losing hair or have pre-mature graying, and assist in combating other skin disorders like dermatitis.

Menopausal women, especially, find particular benefit with these vital B’s—especially B6 and B5 or pantothenic acid, which help to lessen the discomforts of insomnia and adrenal burnout often associated with the Change. Plus, the B vitamins inositol and choline help your liver to neutralize estrogen overload from environmental toxins.

Aside from assisting with glowing skin and silky hair, the “beautiful B’s” play an even more important role in hormonal health for younger women…

The B’s and Postpartum Depression?
During pregnancy the fetus consumes large quantities of nutrients, which can leave the mother deficient in critical nutrients—like B complex. New moms can then experience symptoms like depression, anxiety, irrational fears, and depression. Some are even prescribed expensive meds when a quality B complex supplement could have taken the cloud of postpartum away if maintained before, during, and after pregnancy.

And children aren’t immune either.

The first signs of a deficiency in children are mental and emotional instability. The B vitamin deficiency disease called beriberi (a deficit of thiamine or B1—“the happy vitamin”) is widely considered to have disappeared from our modern lives, but I believe it still persists. Interestingly, an untreated B complex deficiency in a child can lead to life-threatening heart disease later in life with subclinical beriberi of the heart, which triggers paralysis of the heart muscle.

Your Daily B’s
The B complex vitamins are a true “dream team” that work together to help combat depression, fatigue, free-floating anxiety, and confusion—and to defend the body against the ravages of stress. Foods rich in the complete vitamin B family include organ meats (liver, brains, heart, kidney—all of which we no longer ingest), oysters, cottage cheese, wheat germ (an allergic ingredient for the gluten-free) nutritional yeast (highly allergic to some), whole grains, soybeans (another allergen), peas, watercress, asparagus, whey, red clover, oatstraw, and parsley. It’s no wonder we’re b-deficient.

Because stress makes our B vitamin needs skyrocket and many B-containing foods aren’t popular, I highly recommend B-Complex Forte—a supplement I have been recommending for over 10 years. Unlike many others, this B complex is hypoallergenic and yeast-free—while still being one of the highest potency and balanced B complex formulas on the market. Many other types of B complex on the market today are food-based and contain concentrates of special yeasts, which can cross-react with Candida albicans. This results in unpleasant symptoms like major bloating, fatigue, and increased sugar-cravings. Furthermore, B vitamins from whole grains are off limits for the 1 in 133 adults out there who may have some degree of gluten sensitivity.

Bottom line: Reaching for this “forgotten vitamin” can alleviate a slew of symptoms—prescription drug-free.

-Edge On Health, Dr. Ann Louise Gittleman


"Here's a case where size doesn't matter! Thick and thin
asparagus are equally delicious- provided you enjoy them soon
after picking. Buy bright green spears that have tightly closed
tips and are uniformly thick (to ensure even cooking). Refrigerate
them upright in shallow water up to 3 days. Before cooking, snap
or slice off the woody ends and peel thick stalks, if necessary,
to strip away any tough skin. Asparagus supplies inulin, a special
fiber that helps the "good" bacteria in your digestive tract."

-Prevention Magazine June 2011

Oatmeal Bars

Gluten-Free, Dairy-Free Baked Oatmeal Bars

Healthy and delicious, these oatmeal bars deliver on-the-go convenience for a quick breakfast or snack—a portable energy boost that can be tucked into a lunchbox or knapsack. Low in fat and sugar, they’re free of gluten and dairy and can be made egg free with tasty results.

2 cups gluten-free regular or old-fashioned rolled
oats (not instant or quick cook)
1½ teaspoons baking powder
½ teaspoon salt
1 cup lite coconut milk or fat-free milk of choice
1 egg or egg replacer*
½ cup unsweetened applesauce
¼ cup Stevia in the Raw or granulated sugar or equivalent sweetener of choice
1¼ teaspoons pure vanilla extract
2½ teaspoons ground cinnamon
½ cup raisins or chopped dates, more for sprinkling on top

1. Preheat oven to 350 degrees F. Oil an 8x8-inch pan.

2. Combine dry ingredients, except raisins, in a food processor and pulse to mix well or mix well by hand.

3. Add liquids and mix well. Then gently incorporate raisins into mixture.

4. Pour batter into prepared pan and sprinkle a few raisins on top.

5. Place pan in preheated oven and bake 30 to 35 minutes. (Cover with foil if top browns too quickly.) Remove from oven and cut into squares.
Each bar contains 150 calories, 4g total fat, 2g saturated fat, 0g trans fat, 26mg cholesterol, 274 mg sodium, 25g carbohydrate, 3g fiber, 4g protein.

For Egg-Free Oatmeal Bars, replace one egg with flax gel. To make flax gel, combine 1 tablespoon flax meal with 3 tablespoons hot water. Let sit for 5 to 10 minutes until thickened.

Recipe developed by Madalene Rhyand, Living Without test kitchen.

-Delicious Living Magazine May 2011

Wednesday, May 11, 2011

Food Allergies

Food allergies cost $500 million: What’s your share?
by Elisa Maria Bosley in New Hope 360 Blog
May 10, 2011 4:48pm

An estimated $500 million is spent annually in the U.S. on food-allergy-related medical care and indirect costs. But could the real amount be even higher?
More About:
* Immunity,
* Gluten Free

In the first attempt to quantify the U.S. economic cost of food allergies, researchers recently reported that direct and indirect medical costs of food allergies total an estimated $500 million, according to a new study in the Journal of Allergy and Clinical Immunology and reported by Reuters. Visits to a doctor’s office made up the bulk of that price tag (52 percent, or $118 million), which also included emergency room care (20 percent, or $45 million), inpatient hospitalizations (12 percent), lost workdays, and even epi-pens.

According to the Reuters article, David Holdford, one of the study authors, notes: “We were surprised that physician visits were more than half of the costs. I think what’s happening is a lot of these (doctor) visits are not for acute visits,” but for helping patients manage or prevent food allergies.

I’m curious: Does that $500 million price tag include money spent on medical visits and procedures if you don’t have a true, life-threatening food allergy but if you “merely” suffer from a food intolerance? Before we traced my son’s ailments to gluten, we spent more than $3,500 on various doctors and tests; I know others have spent a lot more. His intolerance requires a similar, if not critical, level of food-avoidance diligence -- so it makes me wonder how high that price tag might actually be if all food-related reactions were included. And what about lost work productivity if you're self-employed or a student? I'm thinking the actual costs for this growing issue may be quite a bit higher.

-Delicious Living

Nutrition Imprinting

The first foods your child eats have a lasting impact on health and well-being
By Amy Paturel, MPH, Delicious Living

Since the 1950s, most American babies’ first solid foods—per pediatricians’ advice—have been safe, bland, refined rice cereal and high-heat-processed, jarred baby foods. Today, a growing number of children’s health experts insist parents can do much better than that. To make rice cereal, most of the fiber, vitamins, minerals, and other nutrients are stripped out of the rice, which is a nutritional disaster for babies, says Alan Greene, MD, author of Feeding Baby Green (Jossey-Bass, 2009). In fact, highly processed cereal not only robs babies of flavorful, nutrient-rich whole foods, but it may also set them up for a lifetime preference for less healthy foods. Here’s the new advice on how to “imprint” healthy tastes for life.

What is nutrition imprinting?

Initial research indicates the first foods baby eats—and, even before that, the foods mom eats—can have a lifelong impact on her developing palate. Earlier research has also linked prenatal and early postnatal nutrition to risks for developing diet-related chronic diseases such as metabolic syndrome, cardiovascular disease, and obesity in adulthood. Overall, this “imprinting” research suggests humans are born with a taste blueprint, and early experiences can determine whether a child will prefer quinoa or french fries later in life.

“The foods you eat while you’re nursing come through in breast milk, so babies get a sense of different flavor profiles before they even take a bite of solid food,” says Anni Daulter, author of Organically Raised (Rodale, 2010). “The more variety you eat, the more your baby’s palate gets prepped for different foods.”

As babies grow, most jarred baby foods—although undeniably convenient—fall short on flavor and nutrition. “Baby food you buy off the shelf may have been heated to 500 degrees; that kind of heating kills all of the pathogens, but it also kills the color, flavor, and nutritional value,” says Daulter. Gently steaming, stewing, or roasting fruits and vegetables kills most pathogens while preserving more nutrients.

Chia Seeds

Once a sacred food of ancient cultures, UNI KEY's Whole Chia Seeds have now emerged as a Fat Flushing staple. A key component in Dr. Ann Louise's 'Fat Flush for Life' program, chia seeds are considered the world's most fiber-rich food (soluble and insoluble) and highest natural source of omega-3s, which have been proven to lower fattening hormones like cortisol.

Chia seeds are extremely nutritional dense, gluten-free, and abundant in antioxidants, vitamin C, minerals, fiber, essential fatty acids, and protein.

Chia seeds contain:

• 2 times the protein of any other seed or grain

• 8 times more omega-3s than salmon

• 3 times the antioxidant strength of blueberries

UNI KEY's Whole Chia Seeds have the NSRI Seal of Approval that guarantees the highest safety and purity standards, with complete traceability. Grown in harmony with the environment to ensure a safe, high quality nutritional product for you and your family.

Add a scoop of chia seeds to any of your favorite foods, smoothies or beverages (hot or cold) to enhance nutrition without altering taste. Not necessary to refrigerate or grind. Keep in a cool, dry area.

-Edge On Health, Dr. Ann Louise Gittleman

Bouncing Off Cellulite

May 10th, 2011
Rebounding moves sluggish lymph.
While the circulatory system carries nutrients, oxygen, and hormones to our cells, the lymphatic system is the body’s garbage disposal.

Its mesh-like network of tiny vessels transports lymph (fluid) from around the cells through the lymph nodes, where waste products are filtered out, unhealthy cells are trapped, and bacteria are destroyed. As it moves through the body, lymph also pulls fat out for transport to the liver. Protein and carbohydrates are left behind to travel via the bloodstream to nourish the body. To keep lymph moving, your body depends on the movement of your arms and legs—along with massage and deep breathing—since the lymphatic system has no pump (like the heart) of its own.

When the lymphatic system isn’t working properly, fluid accumulates around cells, which, in some cases, can result in up to fifteen pounds of excess weight. This fluid prevents nutrients from entering cells, depriving them of the nourishment they need. Stagnant fluid that accumulates in your legs can bind to fat cells that become swollen—resulting in cellulite and varicose veins.

So, what does this have to do with exercise?

A lot.

Without an internal pump to move lymph along, the system depends on your muscle movement. One of the best ways I’ve found to exercise the lymphatic system is the daily use of a rebounder or mini-trampoline. No matter where you live, you can exercise the lymphatics by bouncing on a rebounder for five to twenty minutes a day.

The mini-trampoline has proven to be one of the most efficient—yet least harmful— forms of exercise. A high level of cardiovascular fitness and toning results from regular bouncing every day. The low-impact rebounding acts to gently move waste materials in the lymph. In fact, the vertical motion of rebounding on a mini-trampoline or “rebounder” is the single best way to cleanse the lymphatic system because the up and down jumping motion parallels the way lymph nodes function, opening and closing vertically.

Your cells get a deep squeeze from all that bouncing, which helps move toxins out. No other exercise that I know of yields the dimple-dashing, cellulite-slashing benefits regular rebounding offers. It is virtually the “excuse-proof exercise” because it can be done anywhere year round.

Since rebounding is a form of cardio exercise, I always suggest that you start slowly. Bounce for only five minutes at a time—without your feet leaving the rebounder—then work up a little bit each day until you are jumping for twenty minutes. You will find that the light pressure on the thighs powerfully activates lymphatic drainage. Within two weeks, legs, buttocks, and ankles are better toned and fatty cellulite deposits begin to disappear.

The advantage of the mini-trampoline is its universality. It can be used by people of all ages, in all stages of life. Even physically-impaired individuals who cannot walk can sit on it or put their feet on it while someone else is bouncing and still receive lymphatic benefits. For a more strenuous workout, simply bounce faster and lower.

Of all the rebounders I have tried, I really like ReboundAIR—founded by Olympian and inventor, Al Carter—for the line’s quality, portability, and safety. Without a doubt, rebounding has made a major comeback from its heyday in the ’70s with more efficient and streamlined rebounders. Mine folds up so I can take it anywhere.

-Edge On Health, Dr. Ann Louise Gittleman

Sunday, May 8, 2011

Super Foods

5 Super Foods Mom May Not Be Eating
May 5th, 2011
Can you guess what they are?

This Sunday, May 8th is Mother’s Day. We all want to get Mom the “perfect” gift, and what better gift than one overflowing with love and healthy dividends? This year when you’re planning a home-made dinner or making reservations, why not serve up some super healthy dishes that incorporate these super foods or choose a restaurant that offers a menu which features some of these superstar ingredients:

Seaweed Gomasio – A healthy alternative to plain table salt, this traditional sesame salt has been used for centuries in Asia. It’s made from organically grown sesame seeds roasted and ground with sea salt and three trace mineral-rich sea vegetables—dulse, nori and kombu. As a source of high quality protein, calcium, iron, iodine, and a superior range of amino acids—including methionine, tryptophan and lysine—it provides nutrients that are often missing in vegetable protein sources. Sea vegetables, due to their sodium alginate content, are also well-known to be protective against environmental pollutants.

Try it on whole grain or gluten-free pasta, salads, vegetables, popcorn, and corn on the cob in place of salt. It also heightens flavor in special Mother’s Day salad dressings and marinades.

Chia Seeds – This ancient super food packs a real punch. Extremely nutrient dense, one small seed contains nearly 50 energizing nutrients. They are gluten-free and abundant in vitamin C, protein, minerals, vegetable-based calcium, essential fatty acids, and fiber.

You can sprinkle them on salads or add them to a Mother’s Day smoothie without altering the taste.

Red beans – In a 2007 study of antioxidant absorption of foods done at the USDA’s Arkansas Children’s Nutrition Center in Little Rock, red beans—including small red, red kidney, and pinto—came up on top, with a rating of 8,459. That’s important because, while other foods may have a higher antioxidant capacity, they’re not as readily absorbed as beans. The darker the better—their color reflects their content of phenol and anthocyanin antioxidants. A great source of protein, beans are high in fiber and low on the glycemic index. Their soluble fiber actually helps stabilize blood sugar and because they are so high in thiamin (a cofactor in the production of the memory-linked brain chemical acetylcholine), they can also protect Mom’s brain cells.

Use red beans in chili, enchiladas and burritos, as a base for veggie burgers, or toss them with other beans, garlic and seasonings for a cold salad.

Tart Cherries – Montmorency cherries, the most common tart cherries produced in the United States, contain significant quantities of melatonin—the antioxidant hormone produced by the pineal gland. In fact, they contain even more than is normally found in the blood. Melatonin plays a role in the production of the body’s own potent free-radical scavengers, glutathione and SOD. It also rules our circadian rhythms, which supply us with chemicals that allow us to sleep and encourage us to wake up.

Consider dried cherries as an addition to Mother’s Day muffins, oatmeal, gluten-free pancakes, salads, rice, rice pasta, buckwheat, amaranth, and quinoa. Tell Mom to mix a bit of tart cherry juice (regular or concentrated) with water, particularly when she’s exercising. One study found that it may reduce join inflammation cause by physical activity.

Cumin – Found in seed or ground form in Middle Eastern, East Indian, African, and Mexican cuisines, cumin relieves gas, colic and digestive-connected headaches. A powerful free-radical scavenger, cumin also improves liver function and enhances the primo detox antioxidant, glutathione.

It’s a great addition to wake up beans (especially red beans), dips, marinades, stews, lamb, beef, and chili powder.

Although Mother’s Day is only “officially” one day a year, honor your superstar mom every day with superstar foods!

-Edge On Health, Dr. Ann Louise Gittleman

Glutino Bread

If Glutino Bread is a favorite of yours, ask about the specially
selected flavors that are 15% off at Lingonberries Market.

Piece Of Cake

Don't forget to come by Lingonberries Market for your
sweet "Piece Of Cake", lots of flavors to choose from and still
at the great price of $2.75 ea. Hurry while supplies last!

Friday, May 6, 2011

Elana's Pantry

Hi Guys,
My new book, Gluten-Free Cupcakes (released Tuesday April 26th) is still available for the pre-release price of $9.99 on amazon.com. A kindle version will be released May 10th. Happy cupcakes! ...Elana :-)
Gluten-Free Cupcakes: 50 Irresistible Recipes Made with Almond and Coconut Flour
Cupcakes are the world’s most adorable pastry—but until now, people with gluten sensitivities struggling to find sweetness on a gluten-free diet haven’t had a cupcake cookbook to call their own. Enter gluten-free guru Elana Amsterdam...

Tuesday, May 3, 2011

Skinny Fats

Skinny Fats: Your New BFF
May 3rd, 2011

Stay trim with omega-rich oils.

Walnuts…macadamias…pistachios…pumpkin seeds…avocados. Wouldn’t you love to start eating these “forbidden foods” again, and get off the dieting merry-go-round once and for all? Well, you can—and actually lose weight while you’re doing it.

Focus on the amazing omega fats—that not only brim with flavor, but are bursting with health benefits. Besides revving up your metabolism to help you lose weight, omega fats have been shown in numerous studies to help lower the risk of heart attacks, Alzheimer’s disease, arthritis, breast cancer, and even menstrual irregularities from PMS to perimenopause and beyond.

The truth is, the trimmest and healthiest people throughout the world enjoy cuisines that are far from fat-free. Take a look at the Greeks, Turks, Italians, French, or Spanish, for instance. Their Mediterranean diet—rich in omega oils—is actually considered to be the world’s healthiest cuisine. And yet it is full of olive oil, seeds, nuts, and fatty fish (such as sardines), as well as fresh, colorful fruits and vegetables. Even though they consume a diet that contains 40 percent fat, these populations are slim and boast the lowest rates of heart disease in the world.

Clearly, it’s not the amount of fat, but the type of fat that counts. As a matter of fat, about 6 grams of omega-3’s (a little over 1 tablespoon of liquid fish oil), can even target that hard-to-lose tummy fat which has the most adverse effects on the heart and blood vessels.

Another type of fat that I’m a fan of is coconut oil. Though not an omega fat, it does contain medium-chain triglycerides (MCTs) that are much easier to metabolize than other saturated fats. Though coconut is full of saturated fat, it doesn’t really harm your heart health. That’s because much of its saturated fat consists of lauric acid, which is both antiviral and antimicrobial. Research shows it’s one of the fats that boost your good HDL cholesterol—the type that helps keep arteries clear of blockages.

We humans love the taste of coconuts, but food-borne pathogens don’t. Researchers have found that the lauric acids in coconut oil can wipe out a variety of problematic bacteria—including staph and strep—without ever encountering any resistance.

In the digestive track, lauric acid is converted into what is called mono-laurin, a substance that can kill viruses, pathogenic bacteria, and protozoan parasites. Coconut oil has been shown to kill Candida albicans, chlamydia, and H. phylori. As if this weren’t enough, lab experiments have also shown that coconut oil can increase enzyme activity—which gives you more energy. By activating these enzymes that burn fat, it may even help you lose weight!

Coconut oil is made not just from the milk inside the coconut, but results from pressing oils from the meat of the fruit. When buying coconut oil, read the label to make sure it is virgin and not hydrogenated, since hydrogenation adds toxic trans fats.

Pumpkinny Plum Dressing
How about going omega tonight? Try this smoky recipe for plum dressing. It’s great on raw or cooked veggies and is a terrific dip for your gluten-free crackers.

-Makes 1 Cup

1 cup pumpkin seeds
1 cup filtered water
2 umeboshi plums
2 tablespoons flax oil

Wash and dry pumpkin seeds, then dry roast them in a skillet over medium heat until they puff up and pop. Place roasted seeds in a blender and grind to meal-like consistency. Add water to the blender and continue mixing. Add plums and oil, blending until desired taste is reached.

-Edge on Health, Dr. Ann Louise Gittleman

Liver Time

Spring is Liver Time
April 28th, 2011

Give this incredible organ the treatment it deserves.

I’ll admit it: I am in awe of the liver. As far as I’m concerned, this amazing organ nestled away in the right side of the abdomen has more than earned its name, which is derived from an old English word for “life.” The liver is your key to life, even possessing the unique ability to regenerate itself. Although your liver may need up to two years for this regeneration process, you can rebuild this vital organ with the right diet and detox plan. These liver-loving nutrients will keep it running smoothly and promote its detoxification—for optimum weight loss and health.

Sulfur-Rich Foods – garlic (at least one clove, minced, preferably raw), onion (1/2 cup cooked), eggs (2), daikon radish (1/4 cup sliced, either raw or cooked)

One of the processes by which the liver eliminates toxins is known as sulfation—so called because sulfur is an indispensable part of the procedure. These foods make toxins easier to eliminate.

Daikon radish goes a step further—it also aids in the digestion and metabolism of fats. That’s why in Asian cuisine, you’re always served a bit of daikon with any fatty or hard-to-digest food. This long white radish, with its crisp texture and somewhat pungent taste, also acts as a diuretic and decongestant. I like to use it as a relish by placing ½ cup shredded daikon radish in a bowl and sprinkling it with 1/4 teaspoon ground ginger and 1/2 teaspoon minced fresh parsley—making 4 servings. It’s a fantastic way to dress up fish, lamb, or beef.

Eggs are rich in the amino acids methionine, cysteine, glycine, glutamine, and taurine. Your liver needs these acids to successfully complete phase 2 of its detox process. And eggs offer the lecithin your liver needs to produce that beautiful bile.

Liver Healers – artichoke (1 small or 4 cooked hearts), asparagus (1/2 cup cooked), beets (1/2 cup cooked or 1 cup raw), celery (2 medium stalks), dandelion root tea (1 to 2 cups), whey (1 to 2 scoops)

Artichokes, especially the hearts, contain powerful antioxidants known as flavonoids that protect the liver’s cells and tissues. Artichokes are also good for the secretion of bile, which helps the body better digest and assimilate fats. The artichoke is a close relative of milk thistle, queen of the liver protectors, which offers major defense against free radicals and is especially good for people with compromised immunity or alcohol-related liver problems.

Asparagus contains high amounts of vitamin A and potassium, another mineral on which the liver depends during detox. They make a great side dish to chicken or beef.

Beets are full of betaine, which helps protect the liver against the damaging effects of alcohol. Betaine also thins the bile and helps it move freely within the bile ducts. Though I’m not a beet lover myself, when they’re grated and sprinkled over a salad they can be quite delicious.

Dandelion root stimulates liver function. It also contains inulin, a fiber-like substance that functions as a probiotic—an element that helps nourish the friendly bacteria in the gut. As if that weren’t enough, the humble dandelion root is also good for lowering blood sugar.

Try Dandelion Root Tea—which many Fat Flushers use in place of an organic cup of coffee—or Dandelion Root Capsules.

Whey is a rich source of the amino acid L-cysteine, which, like vitamin C, is the precursor to glutathione. Remember, the liver’s own two-phase detox process uses up huge amounts of glutathione, so it’s up to us to replenish it daily. Whey also contains methionine, glycine, glutamine, and taurine—amino acids that are crucial to the liver’s phase 2 detox process.

I recommend Fat Flush Whey Protein because it’s 100% natural. It’s also lactose, hormone, pesticide and chemical-free, and is derived from disease-free herds. It has no added sugar and is only sweetened with stevia, a natural herb.

Most U.S. cows produce milk with A1 protein, a genetic mutation. Some researchers have linked whey from A1 protein cows to cardiovascular disease, diabetes, and digestive problems. Fat Flush Whey Protein contains non-mutant A2 protein that has not been associated with any of the problems that A1 protein has. Easy to digest, A2 protein also contains the amino acid proline—which fights aging by supporting collagen.

If you’re not a fan of any of these foods, you can always opt for Liver-Lovin Formula, a unique blend of the following nutrients:
• Artichoke (300 mg) – a well-known liver healer, loaded with antioxidants to help move toxins through the liver’s detox pathways and boost bile production.
• Chlorophyll (500 mg) – rich in purifying magnesium to further enhance elimination.
• Taurine (250 mg) – boosts the liver’s production of bile to aid in fat digestion and absorption.

Giving your liver special nurturing during spring will nourish your detox pathways, support the purification of your blood, and energize and soothe your nervous system.

-Edge on Health, Dr. Ann Louise Gittleman


Could You Be in Perimenopause?
April 26th, 2011

What you need to know about the change before the change.

What on Earth was happening to my body? Exhausted after several nights of not being able to sleep properly, here I was again, awake at 4 A.M., feeling palpitations in my heart. Until this began, I would have slept through a hurricane. Was this the start of a heart condition or a nervous breakdown?

After a productive but extremely stressful year of travel, radio shows, lectures, and book promotions, I had relocated my office and was in the midst of remodeling my home. While the pressure of all these activities had propelled me to a new level of stress and tension, I kept reminding myself that in the past I had thrived under pressure. Anyway, no matter how much stress I had been under—from manuscript deadlines to speeches in front of thousands of people—once my head hit that pillow, I was out and always slept through the night.

Something was definitely changing in my body. I began to imagine the possibility of never getting a good night’s sleep again, and that made me feel even more anxious and depressed. It wasn’t until I took an entire battery of blood tests (including an FSH hormone indicator) that it dawned on me what was really happening. At age forty-plus, I was in perimenopause.

So, what is perimenopause?
It’s the approximately 10 years during a woman’s life when two hormones in her body—estrogen and progesterone—are beginning to fluctuate.

I would bet there are 50 million women in American who may not realize they are in the throes of the change before the change. Although we often think of perimenopause as starting when women are in their forties, I have found in my own practice that the condition can even start to occur among women who are around age twenty-eight. Perimenopause is not always like traditional menopause with hot flashes or night sweats. Rather, very often the first signals of fluctuating hormones that women have include insomnia, irritability, lack of focus or attention span, weight gain, and anxiety.

One of the most important aspects is that these are tricky symptoms and often misdiagnosed because they are seemingly unconnected. That is why this whole period of life needs to be taken a lot more seriously by women and physicians alike. To me this is very important. A lot of women are being misdiagnosed, and they cannot get better without a correct diagnosis of the underlying condition.

Are you in perimenopause?
Take this quiz and find out. Score according to the intensity and frequency—1 if the symptom is mild or occasional, 2 if it’s moderate or frequent, and 3 if it’s severe. Answer all ten questions and add up your final score.

(1) Do you feel depressed or have “the blues” for no apparent reason?
(2) Do you experience restlessness, irritability, and anxiety?
(3) Have your sleep patterns changed, with frequent awakenings or insomnia?
(4) Does your heart sometimes pound while you are resting or sitting?
(5) Do you have food cravings?
(6) Do you have bloating to fluid retention?
(7) Do you need to urinate more frequently?
(8) Has your sex drive diminished?
(9) Do you often have headaches or migraines?
(10) Are you starting to put on weight around the middle?

If you scored between 10 and 18: Don’t worry, you’re not going crazy. You are probably just beginning the perimenopause transition. A hormone-regulating diet and supplements, regular moderate exercise, and better management of stress may be all you need to alleviate your symptoms.

If you scored between 18 and 28: Diet, exercise, and stress management may or may not be enough to alleviate your symptoms. Additional nutrients and natural progesterone cream should make all the difference.

If you scored above 28: You are fully in perimenopause. The remedies above may be sufficient. If they are not, consider taking natural hormones, but first have a Salivary Hormone Test for hormone levels.

Peri Zappers
There are no rookies on this all-star team. All of these zappers are combat-hardened veterans from the symptom wars.

(1) Flaxseed Oil – It contais both omega-3 and -6 fatty acids, helps to balance estrogen, and is the chemical precursor of the fatty acid EPA and of hormone-like prostaglandins.

(2) Black Currant Seed Oil – It’s a potent source of the fatty acid gamma linolenic acid (GLA), which converts hormone-like prostaglandins.

(3) Multivitamins and Magnesium – A combo of certain vitamins and magnesium may be necessary to get your hormonal system back in balance. The formulation in UNI KEY’s Female Multiple provides the optimum 2:1 ratio of magnesium to calcium, in favor of magnesium.

(4) Zinc – This mineral is a must if you are a vegetarian.

(5) Natural Progesterone Cream – In perimenopause, your symptoms are frequently due to a low progesterone level. Taking an artificial progesterone (progestin) can intensify your symptoms and also make your body feel that something is not quite right. Natural progesterone is the same molecule as that in our bodies. Taken as a non-proscription cream, it rebuilds your body’s progesterone level, restores hormonal balance, and helps relieve a wide array of symptoms including decreased sex drive, depression, abnormal blood sugar levels, fatigue, fuzzy thinking, irritability, thyroid dysfunction, water retention, bone loss, fat gain, and low adrenal function.

(6) Exercise – Be vigorously active for a half hour, five days a week. Do different things each day—make it fun!

(7) Destressing Stress – Take a good look and see if you can interrupt the cycles of your stress.

(8) Adrenal Refresher – When you are under a lot of stress, replacing lost minerals and vitamins can help your adrenal glands secrete stress hormones.

(9) Hesperidin – It helps to reduce hot flashes by improving venous tone, restoring normal capillary permeability, and improving lymphatic drainage. There are 500 mg of hesperidin complex per serving packed into UNI KEY’s Female Multiple.

(10) Natural Hormone Therapy – Use the natural hormone estriol (the safest estrogen), specially prepared for your needs as indicated by saliva tests of your hormone levels.

-Edge on Health, Dr. Ann Louise Gittleman