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!