Monday, December 31, 2012

Happy New Year!

We wish you all a very healthy and Happy New Year!

Sunday, December 30, 2012

Bay Leaf

It's second nature to toss a bay leaf or two into a simmering
pot of soup, and for good reason: The leaves give a deep,
herbal flavor and can complement nearly any other seasonings
you use. There are two types of bay leaves: Turkish, which are
about an inch long, and California, which are narrower and add
a stronger eucalyptus taste. Fresh bay leaves aren't widely
available, but can be used the same way as dried - they impart
more flavor, so use them sparingly. Always remove the leaves
before serving. Store dried leaves in a cool, dark place for up
to 6 months and do a sniff test before using: If there's no aroma,
toss them.
-Everyday Food, November 2012

Vanilla Extract

A gift always gets extra points if it's homemade. Start now and
you can have vanilla extract on hand, ready to use for baking.
To make it: Slice vanilla beans lengthwise and cover with vodka
(use 1 cup for every 2 beans). Seal and store in a cool place,
shaking occasionally, for 2 months before using.
-Everyday Food, November 2012

Friday, December 28, 2012

Don't Forget Your Vitamin D

Traditionally, it's been recognized for its relationship
with calcium to support bone health. Recent studies,
however, demonstrate vitamin D's relevance to health
issues including diabetes, heart disease, asthma, and
even autoimmune diseases. Doctors are finding that
many people are deficient in vitamin D, especially
in colder, less sunny climates. Take a walk or visit
your local health store for a quality supplement.
-Taste Magazine, January 2013

Grapefruit: Winter's Sunshine

There's a reason fresh grapefruit appears in the dead
of winter- it's a natural cold fighter, arriving when we're
most susceptible to sniffling and sneezing. A single
grapefruit packs a lot of punch: It's an excellent source
of vitamins C and A. It also offers heart-healthy fiber
and potassium, which can help lower cholesterol. And
thanks to the presence of lycopene in pink and red
grapefruit, it may even protect against certain kinds of
Make sure to check with your doctor if you are taking
any medications as there could be a negative reaction.
Quick tip
Select grapefruit that is heavy for its size; this indicates a
higher concentration of juice. While scratches or scales
don't affect flavor, overly rough or wrinkled skin usually
means a thicker skin and therefore less juice.
-Taste Magazine, January 2013

Food Cravings

Craved by 40 percent of U.S. women and 15 percent of men.
Chocolate has a phytonutrient called theobromine, which acts
like caffeine and can promote alertness.
Eating carbs can elevate mood in about 20 minutes, according to
Men typically crave meat and "meal" foods more than women.
Sugar promotes a sense of relaxation.
Sugar may be even more addictive than cocaine.
People crave salt when they're stressed.
The crunchy texture of chips provides a release for anger.
"Highly palatable foods" high in salt, sugar, and fat increase feel-
good chemicals in the brain.
It's important not to deprive yourself. A recent study found people
who practiced rigid dietary restraint and had a severely limited diet
were more likely to have strong cravings and a higher body weight
than those who didn't.
-PCC Sound Consumer News, January 2013

Thursday, December 27, 2012

What's Happening January

Friday January 18
Portland ChocolateFest
You're in for a weekend of decadence at this
Portland, OR, festival, featuring exhibitions
from the country's best chocolatiers. Taste
antioxidant-rich dark chocolate on its own, or
try a quirky cocoa-based recipe.
-Prevention Magazine, January 2013

Flour Power

Almond Meal and Flour
Full of monounsaturated fat, protein, and fiber, almonds
can do nearly everything wheat flour can do, with some
baking-technique tweaks. Reserve almond flour (ground
blanched almonds) for baked goods that require the lightest
texture, such as cakes. Go with the coarser, less costly, and
easier-to find almond meal for everyday use.
Coconut Flour
When added to nut flours and meals, coconut flour (ground
coconut meat) helps produce a finer texture that's better for
baking. It's also useful for breading fish, poultry and meats
and for thickening liquids.
Ground Golden Flaxseed
For baking, mix ground golden flaxseed (not brown) with other
meals or flours. Both types work for breading.
-Prevention Magazine, January 2013


Get nearly a day's worth of immune-boosting vitamin C in
every one of these juicy gems.
Choose plump fruits (they're considered berries) without
wrinkles or blemishes. For the most fiber and nutrients, try
eating them unpeeled.
Keep kiwis on the counter until they give slightly to gentle
pressure, and then store in the fridge for a week or two.
-Prevention Magazine, January 2013

3 Cold Treatments That Really Work

Cut your cold short with Cold-Eeze: Zinc lozenges can reduce
your sick days. Researchers believe that the zinc ions bind to the
same receptors in your throat and chest as the cold virus, which
helps keep the bug from spreading.
Stop sinus infections with Ocean Saline Nasal Spray: By keeping
your nasal passages moist, saline can help stop mucus from con-
gealing and causing congestion and prevent germs from turning your
cold into a sinus infection.
Banish Bronchitis with Halo Oral Spray: Trials have shown that this
product's antiseptic ingredients can keep your throat free of oportunistic
bacteria, such as those that cause bronchitis, for up to 6 hours.
-Prevention Magazine, January 2013

Saturday, December 22, 2012

Do Spices Offer Any Health Benefits?

Adding a pinch of spice can transform an ordinary dish, such
as rice or oatmeal, into something exotic and flavorful. That
same small pinch of spice also will transform your health if you
make it a daily habit.
Spices like cinnamon, cloves and nutmeg are the richest sources
of dietary antioxidants, offering more than even blueberries and
acai berries. Spices also offer unique nutrients not found in other
foods, many of which are being researched for their protective
Adding just 1/4 teaspoon of cinnamon to your daily diet improves
blood sugar regulation, beneficial for preventing (and treating)
diabetes. Cinnamon also provides unique antioxidants, improves
circulation, and contains anti-bacterial compounds. All forms of
cinnamon (cassia and Ceylon) offer similar health benefits.
Ginger is a well-known digestive aid that relieves all forms of
nausea. Less known is how ginger can help relieve the pain of
arthritis and other inflammatory disorders. Ginger also is a
popular home remedy to reduce the symptoms of the cold and
flu. Fresh ginger provides the greatest therapeutic benefit, but
dried/powdered gingers also provide relief.
Ginger's cousin, turmeric (a fellow rhizome), is the yellow spice
that provides the characteristic color of curry powders. This spice
is well researched for its role in reducing inflammation, so it is
often recommended to ease the pain of arthritis, inflammatory
bowel disease, and even Multiple Sclerosis. Turmeric can also
reduce cancer risk and improve liver detoxification. New research
suggests that it may help to prevent Alzheimer's disease- it is
truly a magical food.
-Taste Magazine, December 2012

Gluten Free Fair

January 23, 2013, 4pm-7pm
Whole Foods Market Mill Plain
815 SE 160th Ave.
Vancouver, WA 98683
T (360) 253-4082
F (360) 253-8270

Baking Substitutions

Brown Sugar
Combine 1 cup granulated sugar with 2 tablespoons molasses
to achieve a similar caramelized flavor.
Replace the tart creaminess of 1 cup buttermilk with 1 tablespoon
lemon juice or vinegar mixed with enough non-fat or low-fat milk
to make 1 cup.
Replace the deep, sticky richness of 1 cup molasses with either
1 cup honey, 1 cup maple syrup or 3/4 cup light or dark brown
sugar heated to dissolve in 1/4 cup liquid.
Cream of Tartar
Replace 1/2 teaspoon cream of tartar with 1/2 teaspoon white
vinegar or lemon juice to function as an acid in your recipe.
Replace 1 teaspoon of this fragrant spice with a blend of
1/2 teaspoon cinnamon, 1/4 teaspoon ginger and 1/4 teaspoon
-Taste Magazine, December 2012

Easy and Elegant Appetizers

Sweet and Smoky Pecans
Makes 4 cups. Preheat oven to 375 F. Toss together
4 cups pecans, 1/2 cup honey, 2 teaspoons ground
chipotle and 1 teaspoon kosher salt. Spread on a
parchment- lined baking sheet and toast in the oven
for 12 minutes, until fragrant.
Mango-glazed Sweet Potatoes
Peel 2-4 Red Garnet or Jewel sweet potatoes and cut
into 8 lengthwise wedges. Toss with 1 tablespoon high-heat
oil and sprinkle with salt and pepper. Place on parchment
paper-lined baking sheet. Bake 20 to 25 minutes in a
preheated 400 F oven until just fork tender. Reduce heat
to 350 F. With a pastry brush, coat wedges with mango
chutney. Bake 10 minutes or until soft inside. Brush with
a little more chutney before serving.
-Taste Magazine, December 2012

Sunday, December 16, 2012

Vitamin D

Because we manufacture this fat-soluble vitamin only when
our skin is exposed to ultraviolet rays of the sun, it's often
called the sunshine vitamin. This mighty multitasker is essential
for calcium metabolism, helping to build the strong, dense bones
necessary for preventing osteoporosis. Research has linked
vitamin D deficiencies to breast, colon, and prostate cancers,
as well as Type 1 diabetes, multiple sclerosis, rheumatoid
arthritis, heart disease, and high blood pressure.
Food Sources
Pink Salmon, canned     3oz.     530 IU vit D
Sardines, canned     3oz.     231 IU vit D
Mackerel, canned     3oz.     213 IU vit D
Orange juice, fortified with vit D     8oz.     100 IU vit D
Soymilk, fortified with vit D     8oz.     100 IU vit D
Cow's milk, fortified with vit D     8oz.     98 IU vit D
Egg yolk     1 large     21 IU vit D
Adequate Intake
Infants     Newborn to 1 year     400 IU/day
Children and adolescents     1-18 years     600 IU/day
Adults     19-70 years old     600 IU/day
Adults     71 years and above     800 IU/day
Pregnancy & breastfeeding     All ages     600 IU/day
*Many experts recommend  higher levels at all ages
-Natural Choices Magazine, December 2012

The Future of Food Labels

Even the supermarket produce aisle is going high-tech. Those
sticky labels could soon be replaced by laser etching technology,
which the FDA recently approved for use on citrus-fruit peels.
A carbon dioxide laser beam nicks the skin a few millionths
of an inch deep, zapping the pigment. The result is a paperless
way to display logos, country of origin, and tracking numbers,
making it easier to trace every lemon, lime, and orange back to
its producer. And there's no gummy residue!
-Prevention Magazine, Winter 2012

Honesty is the Healthiest Policy

If you think a little white lie never hurt anyone, you've got
company: The average person tells one or two untruths
daily. But lying can be hazardous to your health, according
to research from the University of Notre Dame. People
in the study who told the truth for a week had four fewer
emotional problems and three fewer physical ailments than
those who lied as usual. The researchers suspect that honesty
leads to stronger relationships, which boost well-being.
-Prevention Magazine, Winter 2012

Beat the Holiday Blues

Several stressors can contribute to the blues. Hectic lifestyles
and fast-paced holiday schedules can create stress and throw
off biorhythms and sleep patterns. Being exposed to large crowds
when shopping or attending gatherings can challenge the immune
system. Eating unfamiliar foods at holiday parties or dinners can
hamper your digestion, especially if you suffer from food intolerances.
Consider natural remedies and nutritional support.
Friendly bacteria help boost immunity as well as digestive and
intestinal health.
Herbal immunity boosters
Astragalus, echinacea, elderberry, or olive leaf, to name a few.
Useful nutrients
B-complex vitamins, vitamin C, magnesium, and multivitamins/
minerals especially formulated to help you sleep.
Other herbal stress reducers
Examples include lemon balm, lavender, and kava.
-Natural Choices Magazine, December 2012

Stay "Cheery" with Fruits and Vegetables

Happiness and mental health appear to rise with the number
of daily servings of fruits and vegetables a person eats, peaking
at seven portions. Researchers came to that conclusion after
studying the eating habits of 80,000 people.
Most Western governments presently recommend at least five
daily servings of fruits and vegetables for cardiovascular health
and as a protection against cancer, but the effects of diet on mental
well-being have been studied less often. "This study has shown
surprising results, and I have decided it is prudent to eat more
fruits and vegetables. I am keen to stay "cheery," said author Andrew
Oswald, PhD, of Britain's University of Warwick.
-Natural Choices Magazine, December 2012

Tuesday, December 11, 2012

Slow Cooker Recipes

Lemony Artichoke Chicken
8 skinless chicken thighs
1 can drained artichoke hearts
Juice of 1 lemon
1/2 cup gf chicken broth
Dried thyme
Salt and pepper
Cover and cook on low for 6 hours.

Chicken Curry in Coconut Milk
1 diced onion
2 cloves minced garlic
1 cup coconut milk
8 skinless thighs
Cover and cook on low for 6 hours.
Can be served over brown rice.

Chicken with Sun-dried Tomatoes
8 browned skinless chicken thighs
1 sauteed onion, 4 cloves sauteed garlic
1/4 cup chopped sun-dried tomatoes
Dried rosemary, salt, and pepper
1 cup gf chicken broth
Cover and cook on low for 4-8 hours.
Can be served over gf pasta.
-Natural Choices Magazine, December 2012

10 Energy Foods

Apples: The water in these fruits will keep you hydrated
and on your game, and the fiber will help your energy stay
steady throughout the day.
Bananas: The potassium will keep your muscles pumping
and the glucose will give you an immediate boost.
Cayenne pepper: This spicy bite will keep your circulation flowing.
Cottage cheese: 4 ounces pack a walloping 13 grams of protein.
Green tea: Increase your mental alertness with this gentle stimulant.
Hard-boiled eggs: Protein that comes in its own containers!
Nuts: Cashews, almonds, and hazelnuts are rich in protein and
magnesium, which helps convert sugar into energy.
Spinach: Popeye was right- the green leafy stuff is packed with iron.
Water: Good old H2O will keep you hydrated, which helps
keep you sharp and energized.
Whole grains: Smart carbs are the body's preferred source of fuel.
-Natural Choices Magazine, December 2012

Friday, December 7, 2012

Did You Know?

Pears help lower cholesterol levels and tone the
intestines. In addition, this hypoallergenic fruit is
less likely to produce an adverse reaction than
many other fruits.
Tomatoes reduce stroke risk. An antioxidant in
tomatoes and tomato-based foods is linked to a
lower risk of stroke. A new study found that people
with the highest amounts of lycopene in their blood
were 55 percent less likely to have a stroke than
those with the lowest levels.
More than 1,000 middle-aged men in Finland were
followed for an average of 12 years. Among those
with the lowest levels of lycopene, 25 of 258 men
had a stroke in that time. Among those with the
highest levels, 11 of 259 had a stroke.
-Natural Choices Magazine, December 2012

Thursday, December 6, 2012

Health Tips

Green curry is a natural anti-inflammatory.
Shrimp is high in omega-3s and low in mercury.
Nutmeg fights cavities and improves your memory.
Dried tart cherries top the list of anti-inflammatory
Buttermilk has probiotics for your immune system
and digestive tract. Plus, it's naturally low in fat.
Ginger is a traditional remedy for nausea, ginger
also may reduce pain and inflammation.
-Health Magazine, December 2012

Skin 911

Do you need to head to the ER stat- or can you wait
it out?
STAY! Most cuts can be treated at home. Hold under
cool running water; use soap and a washcloth to clean
the area. Leave uncovered unless it could get rubbed
or dirty.
GO! Your cut is still bleeding after 20 minutes of pressure.
STAY! You have a red and painful or blistering burn that's
less than 2 or 3 inches in diameter. Hold it under cool
running water for up to 15 minutes, apply antibiotic
ointment, and wrap it in gauze.
GO! You've got a burn that's larger than 3 inches, or
white or charred skin that doesn't hurt.
-Health Magazine, December 2012

5 Foods For Great Skin

There's no magic bullet you can take to Dorian Gray
yourself, but there are foods you can eat to help keep
your skin soft, smooth, and cancer-free:
Salmon is filled with omega-3 fatty acids, which protect
skin's collagen from damaging UV rays, studies show.
Hot chocolate. A recent study found that women who
drank cocoa every day were less prone to sunburn and
had smoother skin than women who didn't indulge.
Sweet potatoes. They're packed with vitamin A, which
may reduce your melanoma risk, according to a 2012
study in the Journal of Investigative Dermatology.
Leafy greens pack a UV-fighter called lutein, says
Elizabeth J. Johnson, Ph.D, of the Jean Mayer USDA
Human Nutrition Research Center on Aging at Tufts
Tomato sauce. One study found that people who consumed
the equivalent of 5 tablespoons of tomato paste a day
had 33 percent more protection against sunburn.
-Health Magazine, December 2012


Grapeseed oil has a clean, light, neutral taste
and can be used in almost any dish, hot or cold.
It can withstand high heat, up to 485 degrees F.
You can store it for 3 months at room temperature
(so long as it doesn't exceed 70 degrees F) or
longer in the fridge.
Grapeseed oil is rich in the antioxidant vitamin E,
which is often in short supply in our diets.
-Prevention Magazine, Winter 2012

Yams & Sweet Potatoes

Some of us only eat these treasures at Thanksgiving, and
what a shame! Sweet potatoes and yams offer hearty
satisfaction any time. Pierce with a fork, wrap in foil, and
bake in a 400 degree oven for about 45 minutes and you've
got yourself a sweet, creamy snack to enjoy when you need
an energy boost during the week. Orange-fleshed sweet potatoes
are one of nature's top sources of beta-carotene, vitamin A
and vitamin C.
-Taste Magazine, November 2012

Get To Know Your Greens

Found to have great antioxidant capacity among
fruits and vegetables, kale is a member of the Brassica
family, cousin to cabbage, cauliflower and broccoli. It's
an excellent source of vitamins, A, C, and K. With a strong,
rich, peppery flavor, kale pairs well with other bold flavors,
such as soy sauce, pungent cheeses and bacon.
Containing more calcium than milk, collard greens also
are a part of the Brassica family. Like kale, they're a
fantastic source of vitamins A, C, and K and dietary
fiber. They have a mild, smoky flavor and are a staple in
Southern cooking. Collard leaves that are smaller will be
more tender and less bitter.
In the same family as quinoa, beets and spinach, chard offers
a phenomenal array of nutrients, including potassium, iron,
calcium and vitamin K. Chard can help with blood sugar
regulation and it provides excellent bone support. The flavor
of chard is bitter, pungent and slightly salty.
-Taste Magazine, November 2012

Saturday, December 1, 2012

A Sweet Surprise

"Honey can be so much more than a sweetener. New
research suggests that it can also promote oral health
by preventing the growth of biofilms, accumulations of
harmful bacteria that can lead to cavities, bad breath,
and gum disease. In one study, consuming manuka
honey, a bold-flavored variety produced in Australia
and New Zealand, significantly reduced plaque and
gingivitis. Try Comvita Manuka Honey Lozenges in
Lemon & Honey ($7.45; comvita,com)."
-Prevention Magazine, Winter 2012

Friday, November 30, 2012

Healthy Breakfast Idea

Instant Pumpkin Pie for Breakfast

Instant Pumpkin Pie for Breakfast

I love pumpkin pie but you cant always have your pie and eat it too. YOU CAN NOW!!! Pumpkin pie for breakfast! It is super fast, easy and healthy. A great guilt free spin to a classic.
1 Cup Pumpkin (From can or your own pured version like the one found in my Pumpkin Break Down Recipe)
1 Egg
1/2 tsp Baking Power
1 tsp Pumpkin Spice
Sweetener Optional*
Place all ingredients in a food processor and beat till will well mixed. Placed in a greased microwaveable round container. Microwave for about 2 minutes. Check to make sure center is firm to the touch and the bottom is no longer wet. Flip out of bowl and serve warm. Enjoy

Gluten Free Watchdog, LLC

Since GFW started assessing food for gluten contamination 18 months ago, 
four products from three manufacturers tested at or above 20 parts per million 
of gluten. It is the policy of GFW to notify manufacturers when products do not 
test gluten-free as defined by the Food and Drug Administration’s proposed 
labeling rule. It also is the policy of GFW to reassess products testing at or 
above 20 ppm gluten within one year of the original test date. If a product
continues to test at or above 20 ppm gluten a complaint is filed withthe FDA's
Consumer Complaint Coordinator.

All four products have now been retested. Three of these products from two
manufacturers tested below 20 ppm gluten on follow-up testing. Thanks to your
support GFW is making a difference. Please continue to spread the word about
this important service. If you follow GFW on Facebook but are not yet a
subscriber, please consider subscribing. We need your support!

Thursday, November 29, 2012

Now Healthy Foods

Food and Nutrition are important, get your
free newsletter and online courses at
where K-NOW-ledge is power.

Chocolate Chocolate Chip Cookies

For those of you that came to our November 17 GIG Meeting
and had those delicious cookies, here is the doctored up recipe
from Judi...enjoy!

1 Now Healthy Foods Chocolate Chip Cookie mix (follow directions)
1/2 cup butter
1/2 cup cocoa powder
1 cup chocolate chips
1/2 bag cappuccino chips
1 tsp orange extract
1 tsp xanthan gum
some gf flour blend, check texture (not too wet or dry)

Tuesday, November 27, 2012

Cancer Fighters

"Dietary magnesium appears to reduce the risk of
colorectal tumors, according to new research
published in the American Journal of Clinical
Nutrition. The findings suggest that eating more
magnesium-rich foods may help prevent colorectal
cancer. Such foods include spinach and other green
vegetables, nuts, beans, yogurt, and whole grains."
(Gluten free whole grain of course)
-Natural Choices Magazine, Issue 11

Did You Know?

"Once known as "pot cheese," cottage cheese is a
good source of protein and calcium, though anyone
following a low sodium diet may want to check the
labels carefully.
Yes, olives are healthful. It's true that olives are high
in fat, but most if it is the heart-healthy monounsaturated
type of fat. So enjoy them as often as you want. All
varieties are good sources of fiber, vitamin E, and
minerals such as iron and copper. Green olives are
unripe while darker ones are ripe. All olives are cured
or fermented to make them edible."
-Natural Choices Magazine, Issue 11

Monday, November 26, 2012

Brazi Bites Cheese Bread

Looking for a Cyber Monday deal? Today only you can get 6 for $30 on our website! Any flavor. It's a great opportunity to gift a friend or family member during this Holiday Season. Who wouldn't love delicious cheese bread delivered right to their door?

Balanced Living Chiropractic - Dr. Joe Perin

This Saturday from 10-3, donate a toy to Toys for Tots at our office and receive a complimentary adjustment! Please call to schedule an appointment. Check out the event details here:

Saturday, November 24, 2012

Is It Ok to Cut Off the Mold and Eat It?

"Hard Cheese. Ok. Slice off about one inch below and around
the problem area.
Hard Salami or Dry Cured Meats. Ok. Just scrub off the mold
with a brush.
Bread. Not ok. Mold also spreads fast in soft foods like pasta,
mashed potatoes, and soft cheeses.
Tomatoes. Not ok. Like bread, soft fruits and veggies may pack
mold and bacteria, too."
-Health Magazine, November 2012

Chefs Are Guilty, Too!

"Of the cooks we polled, 38 percent serve food that
hit the floor, 69 percent have cut off mold from
something before dishing it, and 29 percent haven't
had food safety training at all. No wonder 40 percent
of food outbreaks come from restaurants. Check
out an eatery's health grade (try the county's site) or
look for these telltale signs: lukewarm food (the chef
may not be keeping food at proper temps), perpetually
empty seats (food turnover is possibly slow), and a
dirty loo (the kitchen may very well be, too)."
-Health Magazine, November 2012

Beware These Bladder Busters

"Certain food and drinks can irritate the bladder,
research shows, giving you a constant gotta-go
feeling- a condition known as overactive bladder.
The acidity of some may be to blame, experts
say. If you're always in the bathroom, try reducing
the amount of the below in your diet, one at a time.
Caffeine (coffee, tea, and chocolate)
Carbonated beverages
Citrus fruits and juices
Spicy foods
Artificial sweeteners
-Health Magazine, November 2012

Early Birds Feel Chipper All Day Long

"Winter days can be a bummer. Your fix: Wake up sooner.
A recent University of Toronto study finds early risers
generally have a more positive outlook on life than their
sleepyhead counterparts. One possible reason? They
max out daily exposure to morning light, which boosts
mood-lifting serotonin. If you're a night owl, look at these
tips for how to rise-and shine early.
Move your wake-up time back in 10-minute increments
over the course of a few days-your body will more easily
acclimate to the change.
Stick to your schedule on weekends as much as possible.
Waking up around your normal weekday hour at least
one weekend morning can help your body stay on track.
Maximize exposure to natural rays by putting on your makeup
or eating breakfast in front of a window. Even better, take a
quick walk before you head to work."
-Health Magazine, November 2012

Wednesday, November 21, 2012

Happy Thanksgiving

We wish you all a very happy, healthy and safe holiday!

Tuesday, November 20, 2012


"In the same family as quinoa, beets and spinach,
chard offers a phenomenal array of nutrients, including
potassium, iron, calcium and vitamin K. Chard can help
blood sugar regulation and it provides excellent bone support.
While native to the Mediterranean region, Swiss chard gets
its name from the Swiss botanist who determined the plant's
scientific name. Chard's leaves may be smooth or curly,
depending on the variety, with a thick, crunchy stalk in
colors such as white, yellow, orange and red. Rainbow
chard is simply an assortment of these different colors.
The flavor of chard is bitter, pungent and slightly salty.
As part of the Dirty Dozen Plus, this is important to buy
-Taste Magazine, November 2012

Sunday, November 18, 2012

A Healthy Hot Cocoa

"Chocoholics, here's your ammo for the season: Cocoa can
help keep your memory strong. Italian researchers credit
flavonols- the chemicals that make dark chocolate good for
your heart- with improving how the body processes glucose,
which could help the brain work more efficiently. For a mug
with nearly half the calories of the usual but but high in brain-
boosting compounds, try this 120-calorie recipe from
nutritionist Lauren Talbot, R.N.
Heat 1 cup low-fat milk or unsweetened almond milk until
boiling; remove from heat. Whisk in 2 TBSP unsweetened
cocoa powder and 1 packet calorie-free sweetener. Enjoy!"
-Health Magazine, December 2012

Eat the Garnish (It's Good for You!)

"Great things come in small packages: Research from the University
of Maryland finds that microgreens pack a higher density of
antioxidants called carotenoids, plus vitamins C, E and K1. We
suspect younger vegetables store nutrients to help them grow
later on, says author Qin Wang, PhD. Well-endowed varieties:
cilantro, red cabbage, and green daikon radish."
-Health Magazine, December 2012

Have a Cup of Happiness

"You know that drinking tea soothes you- turns out it helps
up your bliss, too. There is evidence that chemicals in tea, as
well as berries and chocolate, could be mood enhancers, says
Karina Martinez-Mayorga, PhD, lead researcher in a recent study
at the Torrey Pines Institute for Molecular Studies in Florida. The
new findings suggest that flavor compounds in many foods bear a
strong chemical resemblance to a mood-stabilizing drug called
valproic acid- and they may actually have similar effects. Cozy
up with a mug of your favorite green or black brew (both also
contain L-theanine, a chemical known to relax the mind) and you
might just get a little happiness boost."
-Health Magazine, December 2012

Monday, November 12, 2012

November GIG Meeting

Today is our support meeting, come join us!
Saturday, November 17, 2012, 10am-12pm
Legacy Salmon Creek Hospital, rooms C-D
2211 NE 139th St., Vancouver, WA 98686
Our Guest Speakers are:
Nadine Grzeskowiak, RN, CEN,  the CEO of
three independent businesses, RN On Call, Inc.,
Gluten Free RN, and Celiac Nurse Consulting.
Anissa DeLeon from Health Endeavors, where they
make safe, gluten free Face & Body Lotion with
MSM, called Sea Foam.
There will be lots of good information and samples.
Hope to see you there!

Friday, November 9, 2012

Kabocha Squash

"This petite green squash with its sweet, smooth, bright
orange interior is a mainstay in Japanese wintertime cuisine.
Small wonder, since it's at its best slowly stewed in broth
and wine on the stovetop, filling the kitchen with its delicate
aroma. Pair it with a flatiron steak and fresh chanterelles
sauteed in butter: amazing! It also offers a delicate, pumpkin-
like flavor stuffed inside gf ravioli. And yes, that telltale bright
orange means it offers plenty of vitamin C and vitamin A
during those dark winter months.
Look for: squash with a smooth, deep green rind
Store in: a cool, dark place, like a pantry
Enjoy: roasted, simmered, baked or steamed"
-PCC Taste Magazine, November 2012

Fresh vs. Frozen Turkey

"According to the USDA, "fresh" turkeys are deep-chilled to no
lower than 26 F in order to preserve flavor and quality during
transport, eliminating the need for additives or preservatives.
A turkey labeled "fresh" will still feel pliable to the touch. Store
fresh turkeys in a pan in the refrigerator to catch drippings and
cook within one to two days of purchase, or freeze. A turkey
labeled "frozen" means that it has been flash-frozen and held at
0 F or below. Frozen turkey can keep a year or more, but for
best flavor, purchase no more than a couple months prior to
cooking. Frozen turkeys typically take 3 to 4 days to defrost
in the refrigerator (allow one day for every 4 to 5 pounds).
A thawed turkey can be held in the refrigerator for an additional
day or two."
-PCC Taste Magazine, November 2012

6 Feel-Good Foods to Improve Your Mood

How to eat your way out of stress…literally.
Like it or not, what you eat makes a difference when it comes to your mental health. A study in the British Journal of Psychiatry found that people with a diet high in processed foods had a 58% higher risk of depression than those who ate very few processed foods.
While a poor diet can negatively impact your metabolism and brain chemistry, many of the foods you already have in your kitchen provide a whole foods pharmacy of phytochemicals, minerals, antioxidants, and vitamins to boost your energy levels, keep you mellow and tamp down anger.
Here are my favorites when it comes to eating your way to a sunnier outlook:
1. Nuts & Seeds
Popping a handful of almonds, cashews, sunflower seeds or pumpkin seeds may be the “happy pill” you’ve been looking for! These nuts and seeds are magnesium goldmines. As the ‘anti-stress’ or calming mineral, magnesium is involved in over 350 metabolic processes including muscle relaxation to release tension, constipation and feelings of anxiety and panic. Excess stress depletes the body’s magnesium reserves more rapidly, so it’s especially important to make sure you’re getting the recommended 400 mg daily.  As a rule of thumb, one ounce of most nuts or seeds contains about 40 mgto make sure you’re getting enough, you may want to consider a magnesium supplement.
2. Spinach
This leafy green is packed with folic acid, a mood-boosting B vitamin and brain-protecting antioxidant that neutralizes free radicals, which often lead to low energy and mood swings. Chlorophyll, the pigment response for spinach’s rich green color, provides plenty of magnesium—in fact, one cup of spinach provides 40 percent of your daily needs. Always steam your spinach, never boil, to preserve all its nutrients, especially fragile folate.
3. Salmon (and Chia Seeds)
Salmon is the best animal source of omega-3 essential fatty acids. Studies have shown omega-3s not only fight off depression and mood swings, but can also enhance memory and improve focus. And when it comes to anxiety, research published in the Journal of Clinical Psychopharmacology found patients with anxiety disorder who supplemented with Omega-3s saw a significant improvement in tension and anxiety levels within three months. For a super-charged vegetarian source, try Chia Seeds—a staple of ancient cultures that actually contains up to eight times more omega-3s than salmon!
4. Blueberries
These colorful berries pack an antioxidant punch to help protect your body from the effects of stress. Anthocyanidins, the compound responsible for that beautiful blue pigment are estimated to have fifty times the antioxidant activity of both vitamin C and vitamin E.  Blueberries are also a great source of fiber to help relieve constipation that can manifest with excess tension. For a powerful pick-me-up, make a smoothie with a cup of berries and a scoop of nondenatured whey protein—a powerful serotonin level lifter.
5. Avocado
This delightful “fruit” has such a rich, creamy texture that it’s bound to boost your mood by taste alone! But, that’s not all. A true stress-fighting superfood, avocados are high in monounsaturated fat which helps keep brain receptors sensitive to serotonin; and potassium which helps to lower blood pressure. In fact, half an avocado contains more potassium than a medium-sized banana. As an added bonus, it’s also a great source of omega-3s, magnesium and tryptophan, which brings me to…
6. Turkey
With the holidays just around the corner, this is one feel-good food you’ll want to make sure and fill up on. It’s all thanks to tryptophan, an amino acid used to create serotonin and melatonin, and well-known for its role in the production of nervous system messengers—specifically those connected with relaxation, restfulness, and sleep.  A study in the Archives of General Psychiatry found that patients suffering from depression suffered worse symptoms when their brains contained less tryptophan. Since our bodies don’t produce tryptophan naturally, we must get it from food sources. If turkey’s not your thing, other rich sources include seeds (pumpkin and sesame), cheese (parmesan, swiss and gruyere) and shellfish (lobster and shrimp).
Eating these foods on a daily basis will help to perk up your mood, and leave you looking as good on the outside as you’ll feel on the inside!
-Edge On Health, Dr. Ann Louise Gittleman

Thursday, November 8, 2012

Volunteers Needed

For our GIGSWWA Table
Health Biz Expo in Portland
Saturday, February 9, 2013
National College of Natural Medicine
The Great Hall in the Academic Building, room 310
Please contact Kristi #360-695-0862
Thank you for your help!

November GIG Meeting

Please save the date for our next support meeting
Saturday, November 17, 2012, 10am-12pm
Legacy Salmon Creek Hospital, rooms C-D
2211 NE 139th St., Vancouver, WA 98686
Our Guest Speakers are:
Nadine Grzeskowiak, RN, CEN,  the CEO of
three independent businesses, RN On Call, Inc.,
Gluten Free RN, and Celiac Nurse Consulting.
Anissa DeLeon from Health Endeavors, where they
make safe, gluten free Face & Body Lotion with
MSM, called Sea Foam.
See you there!

Tuesday, November 6, 2012

Detox Your Emotions and Combat Stress

Yoga, deep breathing, and letting go can be a big help.
Is there anyone who doesn’t feel stressed out these days? With a too-close-to-call election and Hurricane Sandy’s massive devastation of the East Coast, to say it’s been a tough couple of weeks is an understatement.
A recent review of research into the effects of acute and chronic stress clearly—and consistently—identifies the damage it does to the immune system and cardiovascular health.
First, stress impacts endothelial (the inner lining of the blood vessels) function and the way the body responds to pathogens and toxins. One study at VA San Diego Healthcare System shows that psychological stress deactivates skin activity that normally offers resistance to bacterial infections—including super bugs like MRSA!
Next, stress damages natural killer cells and other immune defenses, leading to adverse health effects including the development of coronary artery disease. Finally, psychological stress increases production of substances that cause heart attack and stroke.
While most people recognize that 24/7 stress isn’t healthy, it’s often hard to find relief. There’s even a smartphone app to help map your mood—complete with a little cognitive therapy to help you cope.
Oh, my! There are so many better—and safer—ways to chill out and relax than using your cell phone, which may be exposing you to an even more insidious kind of stress from electropollution!
Research at the Institute for Behavioral Medicine at Ohio State University College of Medicine finds that yoga minimizes the body’s inflammatory response to stress, limiting dangerous stress-related physical changes. And a study in the Journal of Alternative & Complementary Medicine shows that yoga is as effective as other forms of exercise in improving overall health.
That’s one reason my latest book in the Fat Flush series, Fat Flush for Life includes Yoga Quickies that anyone can easily incorporate into regular routines, even if only for a few minutes each day. However, working out physically may not be enough.
Detoxify Your Emotions
Recognizing and honoring your feelings is an all-too-often overlooked but critical aspect of cleansing and detoxifying the body. This mind-body connection has been proven in hundreds of clinical studies.
I believe that the Bach Flower Remedies represent a form of psychotherapy in a bottle, a noninvasive modality to address negative emotional states like anxiety, depression, and impatience. Bach Rescue Remedy is, in fact, used in many emergency rooms around the country to help alleviate trauma.
A Welsh homeopath, Dr. Edward Bach recognized in the 1920s that, if herbs have healing powers, so must flowers. Over many years, he experimented with numerous flowers and trees to create a total of 38 plant-based Bach Flower Remedies.
In my own practice, I recommend a number of these remedies to clients. Centuary is useful for boundary issues, especially for people who give too much of themselves. I suggest Impatiens for irritability and short tempers. Oak is for those determined types who struggle on (despite setbacks) through adversity or illness. Rock water can ease tension for those who tend to be hard on themselves.
Let It Go
Another essential part of detoxifying your emotions is learning how to remain calm and let a greater force take over. By breathing slowly and deeply, you are able to let go, release tension throughout your body, and even lower your heart rate.
While deep breathing, meditation, and yoga can all help you let go of whatever negative feelings and stress you hold within you, I find the following words so helpful that I read them every day:
• To let go doesn’t mean to stop caring; it means I can’t do it for someone else.
• To let go is not to cut myself off; it’s realization that I can’t control another.
• To let go is not to judge, but to allow another to be a human being.
• To let go is not to deny but to accept.
• To let go is to fear less and love more.
In days of stress and anxiety, never forget to take time for yourself. Acknowledge what you do right and gift yourself with gentle and healing tools that empower your sense of well being and serenity.
-Edge On Health, Dr. Ann Louise Gittleman

Monday, November 5, 2012

Holiday Cards

The Red Cross is sponsoring a program to send Holiday Cards
to our soldiers. The cards should be postmarked by Dec 7, 2012.
The address is: Holiday Mail For Heroes
                        PO Box 5456, Capital Heights, MD 20791-5456
Please help by sending one or more cards to them.
Thank you for your support, it is very important and means a lot!

Sunday, November 4, 2012

November GIG Meeting

Please save the date for our next support meeting
Saturday, November 17, 2012, 10am-12pm
Legacy Salmon Creek Hospital, rooms C-D
2211 NE 139th St., Vancouver, WA 98686
Our Guest Speakers will be:
Nadine Grzeskowiak, RN, CEN, is the CEO of
three independent businesses, RN On Call, Inc.,
Gluten Free RN, and Celiac Nurse Consulting.
Anissa DeLeon from Health Endeavors, where they
make safe, gluten free body lotion called Sea Foam.
The one with cocoa is very creamy and smells delicious!
See you there!

Tuesday, October 30, 2012

Food Should Taste Good

Hi Friend,
Boy, has it been a great October! Earlier this month we announced our partnership with and support for Ellen for the Cure. And, just two weeks ago we were proud to be on the show to present Ellen for the Cure with a check for $150,000.
We absolutely love making delicious chips but we love giving back just as much, which is why we started Food Should Do Good over five years ago. And, it's why we will continue to support our communities, our employees and the environment.
If you haven’t grabbed a bag of your favorite flavor, pick one up today – but this time be sure to grab our coupon.
Hurry before supplies run out!
Snack on,

10 Ways to Reverse the Sugar Curse

Use these sugar-buster basics for a healthy holiday season.
For millions of Americans, Halloween kicks off a sugar-high season that lasts well into the new year. With months of temptation ahead, it’s more important than ever to get sugar savvy now.  Here’s why: Sugar has been linked to more than sixty different ailments, including obesity. While refined sugar consumption has declined in recent years, a new breed of sugar substitutes has emerged in artificial sweeteners such as Splenda, aspartame, and sugar alcohols, as well as high-fructose corn syrup (HFCS). Alarmingly, sugar’s “kissing cousins” may be even more harmful to your health than sugar itself.
Here are some tips that are fundamental sugar-busters–basic concepts to help you identify sugar in all its various forms, and to teach you to limit, substitute for, or eliminate it in the foods you put in your grocery cart, the foods you have in your kitchen, and the way you prepare food.
Change is hard, so ease into it. Start by using the concepts that seem the simplest and most appealing to you. Once you’re comfortable with those, it’s easy to expand and do more.
1. Stop adding sugar to foods- This is the very easiest way to cut sugar! Whether it’s cereal and fruits, or drinks like herbal tea and coffee, don’t add that sweet sprinkle. Simply eliminating nutrient-empty processed sugars from your kitchen is a good way to start. This means not only table sugar, but dextrose, raw sugar, turbinado sugar, brown sugar, and powdered sugar as well.
2. Eliminate processed carbohydrates from your kitchen- Although many people don’t realize it, refined carbohydrates such as white rice, white bread, and white pasta are quickly converted to sugars in the body and disrupt the body’s blood sugar and fat control systems. Keeping these common products out of your home is a simple yet effective way to maintain a better-balanced blood sugar level.
3. Stick with unprocessed whole foods- That’s the only way to be sure you’re greatly reducing your sugar intake. Poultry, meat, fish, and eggs are, of course, sugar-free. Legumes, grains, nuts, vegetables, and fruits, which may have some naturally occurring sugars, are full of nutrients and fiber, two ingredients that help balance blood sugar.
4. Thin out sweeteners or sweet foods- (including natural ones, whenever you can.) The idea isn’t to substitute one sugar addiction for another one, but rather to gradually and permanently cut down on all forms of sugar in your diet. Dilute concentrated sweeteners such as honey with water and mix sweet foods like granola with unsweet foods such as plain cereals and nuts to reduce the total amount of sugar consumed.
5. Just as with sugar-free foods, beware of fat-free foods- The fat-free trend of the early 1990s predated the low-carb craze from which we are now emerging. “Fat-free” may be in bold letters on the label, but what the manufacturers don’t tell you is that the products are sugar-rich, sometimes containing two or more times the sugar found in the regular version of that product that naturally contains a little fat. High amounts of sugar not balanced with protein and fat cause the pancreas to release insulin, the body’s main fat-storage hormone. Fat-free products may sound good on paper, but in the ultimate irony, fat-free products helped to make American fatter and can still do so if you eat them excessively.
6. The more natural the food, the better- It’s well established now that the more processed a food is, the more it will tend to raise your blood sugar. Since balanced blood sugar levels are the goal, opt for foods as close to their natural state as possible. Choose an orange in place of orange juice, an apple over applesauce, and brown rice instead of white rice.
7. Become a food detective- To reduce sugar, you have to know where it is first. To do that, you have to be alert, ask questions, and pay attention to the information you receive about food. Learn to recognize important clues- such as how many grams of sugar are listed on a food label, the ingredients in a food, and how sweet a food tastes to you. Once you identify those foods with a high or hidden sugar content, you know them for what they really are: nutrient robbers and troublemakers for your body.
8. Eat for taste and good nutrition- Your tastes can change, after all, but your fundamental nutrient requirements have to be met each and every day. It’s far better to have your taste buds rebel for a short while, than to have your body break down from nutrient deficiencies. Keep this in mind wen you’re asked to change long-standing habits for new, healthier, sugar-reducing ways of eating.
9. Listen to your body- Know that your body gives powerful signals about what’s right for you even when your taste buds don’t want to listen. For example, if you get an initial high after eating a piece of chocolate but two hours later feel lethargic, irritable, and depressed, your body is going to great lengths to tell you something. Try to pick out those foods that make you feel good over the long term- mentally, emotionally, and physically- and you’ll make great strides toward stabilizing your blood sugar.
10. Eat regular, balanced meals- This may sound like old-fashioned advice, something your mother might have told you, but scientific research is proving its inherent wisdom. Some research indicates that the body operates more efficiently when each meal or snack that you eat contains approximately 40 percent carbohydrates, 30 percent protein, and 30 percent fat. This formula keeps your blood sugar in the optimal zone for as long as four or five hours. Balanced blood sugar levels mean better concentration, better mood, and greater energy and stamina (and therefore less need or temptation to grab something sweet for quick energy).
*Adapted from ‘Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet’

-Edge On Health, Dr. Ann Louise Gittleman

Monday, October 29, 2012

5 Cozy Drinks For Fall Nights

"Spiked Cider
Store-bought apple cider gets an upgrade when it's served
warm with a few cloves and a dash of rum.
Cold Cure
Throat feeling tickly? A hot toddy should do the trick. Stir
together Bourbon, lemon juice, and a bit of honey, then add
hot water.
Revved-Up Cocoa
Simmer chopped Mexican chocolate with milk and a cinnamon
stick for a better-than-a-mix version of this childhood favorite.
Infused Tea
Add a few fresh mint leaves to a cup of green tea, or steep a slice
of peeled fresh ginger along with earl Grey.
Spiced Coffee
Brew your coffee with some cardamom pods, star anise, or
orange zest for a cuppa joe with a hint of the exotic."
-Everyday Food Magazine, October 2012

Why Do We Crave Comfort Food?

"Here are three reasons why mac and cheese makes us feel
better- and why salads and steamed vegetables just won't
do the same.
Hormones Stress provokes a rise in ghrelin, known as the hunger
hormone, which leads to a preference for high-fat foods, according
to research by the UT Southwestern Medical Center. Enter: major
Memories Can you recall eating warm lasagna as a kid or enjoying
apple pie with Grandma? A study in Psychological Science found
that, in times of loneliness, comfort food can help us feel connected
with others by triggering pleasant memories.
Great Taste Don't doubt the power of deliciousness: A study in
Malaysian Journal of Psychiatry found that eating about 2 ounces
of dark chocolate daily helped decrease anxiety and depression.
Indulging in foods you love may stimulate the release of mood-
boosting endorphins."
-Everyday Food Magazine, October 2012

Super Spices

"Eating a diet rich in spices can help blunt the effects of
high-fat meals, according to research from Pennsylvania
State University.When people in the study ate a spiced-up
heavy meal, their levels of triglycerides (a type of fat in your
bloodstream that can increase your risk of heart disease)
were lower than when they ate bland versions of the same
food. Amp your spice intake by sauteing chicken with
turmeric or stirring cinnamon into oatmeal."
-Everyday Food magazine, October 2012

Food Allergen Labeling

In 2004, the historic Food Allergen Labeling and Consumer Protection Act (FALCPA) was passed, making life significantly easier for individuals with food allergies to manage their potentially life-threatening health condition. The celiac disease community worked for those requirements understanding that the benefits would flow to them as well.

Today, only one provision of FALCPA remains to be implemented -- setting a standard for gluten-free food labeling rules. To help educate decision-makers about the need for this standard, the celiac disease
community is taking advantage of a new forum to make sure its voice is heard loud and clear.

A 'We the People' petition was launched earlier this month, urging government officials to complete the gluten-free food labeling rules. Located on the White House website, it has already garnered 16,000 signatures, and officials will be required to respond if 25,000 signatures are gathered by Thursday, November 1st

We are reaching out to all stakeholders who serve the needs of those with gluten-related disorders, including patients and their families, healthcare providers and gluten-free businesses, to join us in this important effort. By adding your name, you will help to reinforce the strength of our unified voice. We aim for officials to understand that gluten-free labeling rules matter in the lives of thousands of Americans. You can help to support the government in its ruling process by signing the petition today.

With the storm on the East coast this week, our thoughts and prayers are with our community members who are in emergency conditions. The rest of the national community will redouble efforts to shoulder the petition effort in support, and seek ways to help after the storm.

We hope that you will take a few minutes to read and sign the petition your name, we invite you to share the message with others who are committed to ensuring that individuals with celiac disease have safe gluten-free food options. Additional background can be
found here

Thank you in advance for supporting the needs of the gluten-free community and helping its members achieve optimal health.


American Celiac Disease Alliance
Celiac Disease Foundation
Gluten Intolerance Group
National Foundation for Celiac Awareness

Sunday, October 28, 2012

November GIG Meeting

Please save the date for our next support meeting
Saturday, November 17, 2012, 10am-12pm
Legacy Salmon Creek Hospital, rooms C-D
2211 NE 139th St., Vancouver, WA 98686
Our Guest Speakers will be:
Nadine Grzeskowiak, RN, CEN, is the CEO of
three independent businesses, RN On Call, Inc.,
Gluten Free RN, and Celiac Nurse Consulting.
Anissa DeLeon from Health Endeavors, where they
make safe, gluten free body lotion called Sea Foam.
The one with cocoa is very smooth and smells delicious!
See you there!

All About Alliums

"There are hundreds of onion varieties out there; here
are four favorites.
Vidalia - From Georgia, it is gentle and sweet, they shine when
sauteed in a slurry of olive oil and herbs.
Pearl - From Everywhere, they're just the right size for pickling
whole or creaming into a classic side.
White - From Canary Islands, mild and versatile, they add a
hint of bite to salsas and salads.
Cipollini - From Italy, these flat-topped beauties are made for
braising and slow-roasting.
For a delicious, hassle-free side, heat oven to 425 and arrange 4
whole onions, skin on, in a baking dish. Roast until tender, about
1 hour, then halve and season with coarse salt, freshly ground pepper,
and fresh herbs such as thyme or chopped parsley. Drizzle with
extra-virgin olive oil."
-Whole Living Magazine, October 2012

Souper Satisfying

"Blended soups may help diners feel fuller longer. In a study
published in the Journal Of Nutrition, researchers served some
test subjects a plate of roast chicken with vegetables and a
glass of water, and others a pureed soup of all three. They found
that those who tucked into soup remained satisfied for an additional
half-hour. MRI scans indicated that the puree moved through the
stomach in a steady stream, activating "I'm being fed!" detectors
and triggering chemical changes that made people feel sated. In
those who'd eaten the solid-food version, the water zipped through
the digestive system ahead of the food, so nutrient-sensitive cells
picked up the H2O only- and failed to alert the hunger hormones."
-Whole Living Magazine, October 2012

Friday, October 26, 2012


"Animal, vegetable, or mineral? Actually, none of the above. Like
it's cousins mold and yeast, the mushroom is a form of fungus that
lives off the decaying remains of other organisms, making it one of the
most primitive foodstuffs out there. Throw in an otherwordly appearance
(spires, fronds, gills) and unpredictable effects (from benign to lethal, and
sometimes even transcendent), and it's no surprise that the mushroom
figures in countless fairy tales and myths. But the kitchen is where it's real
magic happens: Thanks to high glutamic acid content, it adds rich, meaty
depth to any dish, making it not just a vegetarian's BFF, but a carnivore's,
too. Wild or cultivated, gnarled or frilled, one thing's for sure: The mushroom
knows how to get- and keep- our attention.
Know your mushrooms...
Portobello - From: United States. These fully mature creminis make perfect grilled "hamburgers."
Chanterelle - From: Europe. Nutty and delicate, they should be added to a dish at the last second.
Shiitake - From: East Asia. Toss them into a stir-fry with lashings of ginger, gf soy sauce, and sesame oil.
Morel - From: Europe. Intense and smoky, they're best when sauteed simply in butter and herbs."
-Whole Living Magazine, November 2012

Tuesday, October 23, 2012

The Breast Cancer Risk That Nobody Talks About

"Radiation from electrical and wireless gadgets can damage DNA and activate tumor growth.
Israeli scientists have found that low-frequency electromagnetic fields (EMFs)—produced by cell and cordless phones, hair dryers, electronics, faulty wiring, microwave ovens, PDAs, power lines, TVs, and WiFi—have “a statistically significant influence on the formation” of the most common form of breast cancer.
Following close to 1,300 clinical case records of older women—those with the highest incidence of mammary tumors—for over 26 years, researchers report that these women used personal computers at least three hours a day, as well as mobile phones and common electrical appliances that emit EMFs.
Not only is today’s home a source of electropollution, but a large, population-based study in the Journal of Occupational and Environmental Medicine also reports that EMFs in the American workplace elevate breast cancer risk. Research on the effect of EMF exposure on human mammary tumor cells finds that electropollution affects numerous biological processes.
One such process clearly involves melatonin production in the body. “Power-line frequency and microwave electromagnetic fields” significantly disrupt melatonin, convincingly proving “the negative effect of EMFs on the anti-estrogenic effect of melatonin in breast cancer cells,” German scientists write in another study.
Very low levels of melatonin are found in children with precocious puberty—another risk factor for breast cancer. And adult women’s production of melatonin declines during menopause, which may help explain why we are more likely to develop breast cancer as we grow older.
Samuel Milham, MD, PhD, at the Washington State Department of Health traces the rise in cancer and other degenerative diseases in this country to electrification, rather than lifestyle. From the widespread use of the light bulb—one of the most life-changing events in the past 10,000 years—to our unprecedented use of electrical appliances—from alarm clocks and radios, curling irons and razors to conveyor belts and computers, electrocardiograms and MRIs—we have exponentially increased our exposure to man-made EMFs. Today, we are bathed daily in more than 100 million times the electromagnetic radiation that our grandparents experienced.
The good news, says Dr. Milham, is that by reducing our exposure to electropollution a large proportion of debilitating diseases can be prevented. That’s why I wrote Zapped with—count ‘em—over 1,200 ways to protect against the electropollution that surrounds us all 24/7 today. For starters, consider melatonin for breast cancer protection.
A hormone created by the pineal gland deep inside the brain, melatonin does more than regulate the sleep-wake cycle—it can save your life! Low melatonin levels have not only been implicated in breast cancer but also in melanoma—the deadliest kind of skin cancer—as well as malignancies of the ovary and prostate.
Melatonin enhances the effectiveness of your body’s immune cells (called lymphocytes) to fight off foreign invaders, including mutated cells, stimulating the body’s immune response. This remarkable hormone bolsters immunity even further by increasing the antioxidant activity of detoxifying glutathione and anti-inflammatory superoxide dismutase (SOD).
Take 1 or more 3mg tablet(s) of time-released Melatonin at bedtime (or as advised by a health care professional). Unlike any other Melatonin supplement on the market, this formula also contains manganese, selenium, and zinc—additional all-star protectors—for optimum antioxidant benefits against cancer and other degenerative diseases. Manganese, known as the “cell protector” is an important antioxidant to form SOD—a key bodyguard enzyme that protects against cell-damaging environmental toxins and pollutants. Selenium activates the thyroid hormone. This special enzyme that activates T4—the precursor to T3—depends upon it. Without selenium, thyroid therapy is incomplete and can result in a sluggish metabolism and being overweight. Zinc, incredible as an immune booster and for wound health, is also the “anti-anxiety” mineral, so you will sleep more soundly.
Other Breast Cancer Protection
Vitamin D plays an important role in breast cancer progression, a new study in the journal BMC Cancer shows. Not surprisingly, the active form of the “sunshine” vitamin—calcitrol or D3—is also radioprotective, even against low-level EMFs.
Take one capsule a day (or as recommended by a health care professional) of Vitamin D-5000 with calcitrol. In addition to helping facilitate communication between cells—which EMFs interrupt—vitamin D activates the body’s immune response, fights depression, heart disease, and flu, while helping to build and strengthen bones.
Another Zap-Proof Supplement that protects against breast cancer is the antioxidant coenzyme Q10 (CoQ10). Absolutely essential to the mitochondria in the cells, CoQ10 supplementation has been linked to tumor reduction in some breast cancer trials. University of Miami researchers suggest that CoQ10 inhibits cancer cell division, leading to the programmed death of these dangerous cells. As we grow older, our bodies produce less of this vital antioxidant, making it advisable to take 100 to 300 mg of CoQ10 daily.
For postmenopausal women, the European Prospective Investigation into Cancer (EPIC) study links a healthy weight and regular physical activity with lower breast cancer risk. So, during Breast Cancer Awareness Month, join in one of the many walks promoted all around the country and enjoy a little sunshine. Just turn off your cell phone when you go—and never carry it in your bra!"
-Edge On Health, Dr. Ann Louise Gittleman

Gluten-Free Labeling Petition

Dear Friends, Colleagues and CGP's,

The ACDA Needs Your Help!  Please see their message below and act if you can.
We Need Your Signature!  The American Celiac Disease Alliance (ACDA) sent us information about a petition for gluten-free labeling.  We need 25,000 signatures on this petition by November 1st before the White House even looks at it.  We are only halfway there, with 12,600 signatures.  You may read the full petition in the link below.


Finalize Standards for GLUTEN-FREE Labeling

The Food Allergen Labeling and Consumer Protection Act required Health and Human Services to set a gluten-free labeling rule by 2008 to aid people with celiac disease, a life-threatening autoimmune condition.  The only known treatment is a strict gluten-free diet.

An estimated 3 million Americans have celiac and even more may have non-celiac gluten sensitivity.  Without adequate labeling, those on a medically prescribed gluten-free diet struggle to make safe food choices and stay well.

Children with celiac cannot participate in the National School Lunch Program when food service staff cannot determine if products are gluten-free.

Congress did its part by passing the law.  It is up to the White House to protect the health of millions of adults and children by finalizing the rule NOW!

Click Here to view the petition.  You can read more at

We strongly urge you to sign it yourself and to forward this email to others

You will need to create an account, which will test your email.  This is to ensure that the email addresses provided actually belong to individuals.  Only one vote may be cast per email address. 
Let's Make A Difference Together!

Tom O'Bryan, DC, CCN, DACBN
Latest Statistics:  
The incidence of CD increased five-fold from 1.3 per 100,000 in 1999 
to 6.5 per 100,000 in 2008, with the highest rates 
of increase among those over 34 years of age 
Please send any questions to

Sunday, October 21, 2012

November GIG Meeting

Please save the date for our next support meeting
Saturday, November 17, 2012, 10am-12pm
Legacy Salmon Creek Hospital, rooms C-D
2211 NE 139th St., Vancouver, WA 98686
Our Guest Speaker will be:
Nadine Grzeskowiak, RN, CEN
She is also the CEO of three independent businesses,
RN On Call, Inc., Gluten Free RN, and Celiac
Nurse Consulting. Her mission is to educate people
globally about gluten intolerance and celiac disease:
empowering them to improve their health and
quality of life with food.
See you there!

Samplefest 2012

Thank you so much to all of you that came
out to join us for our Samplefest Gluten Free
Food & Health Fair yesterday. Everyone had
a lot of fun which made the event a big success!
Please join us for our next one on April 20, 2013.
GIGSWWA thanks you for your continued help
and support!

Thursday, October 18, 2012


Today is the day, we hope you come our way to the
Samplefest Gluten Free Food & Health Fair!
Saturday, October 20, 2012, from 9am-3pm.
St. John Lutheran Church, 11005 NE Hwy 99, Vancouver
Admission: $2.00 per person, $10.00 Max per family
Children 12 and under are Free
Please bring a donation for the Church Food Bank
Enjoy our GIG Fundraiser $1 Food Menu
Samples galore, Door Prizes and more...
Cash & Checks only please for vendor product purchases.
Any questions, contact Audrey:
Come join the fun!!

Wednesday, October 17, 2012

Our Facebook Page

Oh no! You may have been missing some of our fun posts lately. Why? It’s because of a recent change that Facebook has made. Even though you’ve liked our page, and probably even subscribed to our updates, if we do not pay to promote our posts, chances are that you won’t see most of them in your newsfeed. Bummer.

To keep receiving all posts from GIG of Southwest Washington, go to our page ( and hover your mouse on the "Like" button to the right of our name. In the drop-down menu select "ADD TO INTEREST LISTS". From there, you will be asked to create and name an interest list. When you select that interest list you will see ALL of our posts and you won't miss anything important! 

Yep, it’s frustrating, but we promise we’ll make it worth it! Please share this information with your friends.

Schar Survey

We appreciate your continued support of the Schar brand, and wanted to request that you help us with a short and voluntary survey.  
At Schar, we are constantly looking to exchange ideas with our consumers to give them the security they need to manage their gluten-free diet.
Click the link below


The Schar Team

Friday, October 12, 2012


Our next Samplefest Gluten Free Food & Health Fair
is only 2 days away! Saturday, October 20, 2012, from 9am-3pm.
St. John Lutheran Church, 11005 NE Hwy 99, Vancouver
Admission: $2.00 per person, $10.00 Max per family
Children 12 and under are Free
Please bring a donation for the Church Food Bank
Enjoy our GIG Fundraiser $1 Food Menu
Samples galore, Door Prizes and more...
Cash & Checks only please for vendor product purchases.
Any questions, contact Audrey:
Come join the fun!!

Thursday, October 11, 2012

Where in The World is Beth Hillson?

Hello all. Thanks for your notes. I am on the road, presenting a GF Holiday Boot Camp and Survival program in the following locations. If you are nearby, come and visit. I'll have books to sign as well.

Saturday October 13, 11 a.m. and 1 p.m.
Kroger Store #998
1365 E 86th St
Indianapolis, IN 46240
Just down the street from the GF Living Expo  in Carmel
(You can do Both!)

Monday October 15, 6:30 p.m.  
Kingsgate Marriott Conference Center
at the University of Cincinnati
151 Goodman Drive, Cincinnati, OH 45219 
Vouchers will be given to attendees for parking ($10 each).

Tuesday, Oct 16, 6 to 8 p.m.
Frys Food Store #612, 4707 East Shea Blvd. Phoenix, AZ 85028 (Route 51 North to Shea)
Includes a special holiday cooking class - call 480-367-3940 (space is limited)

Wednesday, Oct 17 6 to 8 p.m.
King Soopers #19, 3100 South Sheridan Blvd., Denver, CO. 80227,

Thursday, Oct 18 4 p.m.
Fred Myer 3805 SE Hawthorne Blvd. Portland OR 97214

These events are sponsored by Glutino and Kroger Markets.

Schar Gluten Free

Halloween is such fun we though we would send along a special Halloween e-newsletter. We included all the usual "treats" such as party ideas, a gluten free candy list, as well as some festive recipe ideas.
Trick or treating is easy gluten-free. There are many main stream candies that are naturally gluten-free (see list below). What can be trickier are the parties and gatherings around Halloween. Here are a few suggestions to help make the day filled with fun not worry:

  • Make sure your trick or treat-er has a good meal before setting off. They are bound to be excited and not want to sit down – so tempt them with something fun and nutritious. What about chicken nuggets in the shape of pumpkins, or gluten free spaghetti with meatballs? Their tummies will be full so they won’t be as tempted to fill up on treats while they are out.
    • If they are just too excited to sit down and eat on the go type of meals may be the answer. Try cheese and apple slices, carrots and hummus, or deli meat and cheese roll ups. Even a gluten free peanut butter sandwich is a healthy meal for any ghost or goblin that can't wait to trick or treat.
    • Make sure to review the list of safe candies you're your trick or treat-er before they leave home.
  • If a Halloween party is on the agenda then call the host ahead of time to find out if a meal or snacks are being served. Offer to provide part of the meal or snacks – this ensures that there will be gluten-free options for your child.
  • Offer to host the party! This will enable you to provide a completely gluten-free party that will be fun, delicious and no one will know the difference.
For classroom parties:
  • The key is to talk to the teacher ahead of time. Make sure she has a list of safe candies and treats. Offer to provide a hypoallergenic snack for all such as popcorn balls, baked apples – or even fresh ones!
  • There are many non food related Halloween activities that the class can enjoy: Carving or decorating pumpkins, scavenger hunts, Halloween related books and stories, create a Halloween play, research how pumpkins became a symbol of fall, investigate native foods and their growing cycle.
  • Encourage the teacher to take on a neighborhood project – collect canned goods for a homeless shelter, collecting monies for UNICEF or other local charities.
  • For treats think outside the candy aisle. There are lots of goodies that are non food related. The offerings can be adapted to the age of the children. Treats can be; Halloween pencils or pens, stickers, small Halloween pumpkins and figurines, glow sticks, pen flashlights, even coins for UNICEF.
Here is a quick list of safe gluten-free candies. It is important to remember Halloween is also about dressing up, carving pumpkins, and getting friends together. Emphasize the nonfood aspects of the day. Please note that the candies listed below are gluten-free to the best of our knowledge. We cannot guarantee that they are gluten-free nor do we know what measures are taken by the manufacturers to avoid cross contamination.

3 Musketeers
Baby Ruth
Hershey's Kisses
Hershey's bar – plain, almond
Junior Mints
Oh Henry
Reese's Peanut Butter Cups, Miniatures, Pumpkins

Non Chocolate treats
Brach's Candy Corn, Autumn Mix, and Pumpkins
Pixie Sticks
Sweet tarts
Tic Tacs
Jolly Ranchers
Tootsie rolls and pops
Laffy Taffy
Lifesavers gummies
Fun dip
Peeps Marshmallow Treats – (not cookie flavor)
Most gums
Haribro gummy treats
Sour Patch Kids
Ring Pops
Sugar Babies
Mary Jane's
Charleston Chews


  • Pumpkin Shaped Chicken (or fish) Nuggets
Chicken breast (or flounder cut into pumpkin shape with a cookie cutter) 1 cup Schar gluten free breadcrumbs
1 cup crushed potato chips
½ tsp Pepper
½ tsp Garlic salt
½ tsp Oregano, crushed
1 Egg, beaten Heat oven to 400. Lightly coat the bottom of a baking pan with oil. Mix together the dry ingredients. Beat the egg. Cut the chicken or fish into desired size and/or shapes. Dip the chicken or fish into the egg then into the coating mixture. Place the chicken or fish in the pan. Repeat until all chicken is coated.
Bake for 20 – 30 minutes depending on the size and thickness of the pieces.