Waiting & Hoping for Help!

It's the end of the year, that means 2014 is almost here!
We are still hoping some passionate people will step up to take over
GIGSWWA. Please don't leave us in suspense any longer...we need you
to care! We want you to be a part of a very good and important cause!
We do learn from one another and we all take comfort in knowing 
that others do care and want to help. This group must go on...
Please contact Kristi Curtis ASAP: justus323@yahoo.com or
360-518-0464.
Thank you for your support!!

Beat Sugar Cravings

Try Gymnema. This vine, native to India, seems to reduce
sugar cravings. Add 30 to 40 drops of gymnema tincture
(sold at health food stores) to a little water, swish in your
mouth for 30 seconds, and then swallow. Repeat every
2 or 3 hours as needed. Because gymnema only works when
it comes in contact with the tongue, extracts in pills or capsules
won't work.

Take Bitters. Bitters may counteract your craving for sweets.
Shake a few drops into water or club soda. Try Urban
Moonshine's elixirs. You can also try Angostura bitters from
the supermarket.
-Prevention Magazine, January 2014

Green Tea Brain Boost Smoothie

1 cup Salada Green Tea Brain Boost
1/2 cup frozen blueberries
6 ounces plain Greek yogurt
1 tablespoon chia seeds

Start by pouring 1 cup of cooled green tea into
a blender.
Next, add blueberries, Greek yogurt & chia seeds.
Blend for about one minute until it's nice & smooth.
Pour into a tall glass, take a nice big sip & help improve
your brain function to get through the rest of the day!
For a thicker smoothie, try adding 3-4 ice cubes.

Did You Know?

Expeller Pressed
Nut, seed, or vegetable oil that has been extracted with
a mechanical press, rather than by a chemical hexane extraction
process. The yield? A purer flavored oil, sans hexane.

Dynamic Warmup
Moving stretches (such as knee hugs and lunges with twists)
done before a workout to help loosen muscles and joints, increase
blood flow, and safely prep the nervous system and muscles for action.
-Prevention Magazine, January 2014

The Delicious Trick for Lower Blood Pressure

Sprinkling just 2 g, or about half a teaspoon, of
ground cinnamon onto your food daily may help
reduce your blood pressure by as much as 5 points,
suggests an analysis in the journal Nutrition.
-Prevention Magazine, January 2014

Still Waiting to Complete This Mission!

We had a great meeting on November 16th with Dr. Shneidman,
unfortunately it was the last one! I know we all hate to see the
end of GIGSWWA, so let's do something about it now!
Knowledge is power and the more we all know the healthier
we all become. GIG does great things and helps a lot of people,
making a huge difference in the quality of their lives. Let's keep
it going as long as we can. We still need volunteers to continue
our mission of helping others so they can help themselves.
Wouldn't you love to be a part of it? Every little bit helps, and if
we all contribute a small part, we can make it a whole again.
Please contact Kristi Curtis ASAP: justus323@yahoo.com or
360-518-0464 with your thoughts, ideas, suggestions, and time.
Keep in mind that a little goes a long way, even if it's just a few minutes.
Thank you for your support!!

Did You Know?

There are over 600 types of figs and almost as many ways
to prepare them! This fruit can be eaten whole and raw,
cooked, or stored as jam. Figs are commonly dried and
used in cooking. They contain fiber, potassium, and calcium.
Try pairing them with rice pudding for a light dessert, or
stuff with goat cheese and drizzle with balsamic vinegar to
serve as appetizers for holiday parties.
-Natural Choices Magazine, December 2013

Broccoli May Ease Arthritis

A compound in broccoli may slow or even prevent the
progression of the most common form of arthritis. A new
study showed that sulforaphane slows the destruction of
cartilage in joints caused by osteoarthritis. The compound
is released when we eat cruciferous vegetables such as
Brussel sprouts, cabbage, and, in particular, broccoli. It
blocks enzymes that cause the breakdown of joints.
-Natural Choices Magazine, November 2013

Did You Know?

The year 2013 has been declared "The International
Year of Quinoa" (pronounced KEEN-wah) by the
United Nations. This nutritious gluten-free plant food-
originally cultivated in the Andes- can help fight against
hunger in part because it can grow in many different
conditions. This honor also recognizes the contribution
of the Andean indigenous people as custodians of this
adaptable seed.
-Natural Choices Magazine, Issue 11

This Mission is NOT Impossible!

We had a great meeting on November 16th with Dr. Shneidman,
unfortunately it was the last one! I know we all hate to see the
end of GIGSWWA, so let's do something about it now!
Knowledge is power and the more we all know the healthier
we all become. GIG does great things and helps a lot of people,
making a huge difference in the quality of their lives. Let's keep
it going as long as we can. We still need volunteers to continue
our mission of helping others so they can help themselves.
Wouldn't you love to be a part of it? Every little bit helps, and if
we all contribute a small part, we can make it a whole again.
Please contact Kristi Curtis ASAP: justus323@yahoo.com or
360-518-0464 with your thoughts, ideas, suggestions, and time.
Keep in mind that a little goes a long way, even if it's just a few minutes.
Thank you for your support!!

December Tip of the Month

Grape tomatoes are sweeter and firmer than other
tomatoes, and their bite-size shape makes them perfect
for snacking, dipping, or salads. They're packed with
vitamin C and vitamin A, and you also get some fiber,
some phytochemicals, and some great flavor.
-Nutrition Action Healthletter

Sweet Potato Fudge

Pumpkin Pie Fudge is very popular with my husband and kids. The other day I was going to make some pumpkin fudge but then I decided to get a little creative with the recipe and try replacing the pumpkin with sweet potato puree, because I love changing things up.  I was a little short on white chocolate chips, so I decided to replace most of the white chocolate and spices with Cinnamon Chips. The result was absolutely delicious!
You can find sweet potato puree in a can, but it is very easy to make at home. If you buy it in a can, make sure it only contains sweet potatoes – no other ingredients! To make sweet potato puree at home, bake or steam a sweet potato and then puree it in a blender or food processor.One sweet potato will make more than enough puree for this recipe, you can use the leftover puree to make muffins or pancakes.
You can find cinnamon chips in the grocery section of Walmart for less than $2.00 a bag.
Like all of my fudge recipes, this is easy to make. The trick to perfect, melt-in-your-mouth fudge is allowing it to reach 234 degrees. You can pick up a Candy Thermometer for several dollars at your local store.

Sweet Potato Fudge

Author: Alea

Recipe type: Dessert

Prep time:  5 mins

Cook time:  15 mins

Total time:  20 mins

Serves: 24

Ingredients

• ¾ cup butter
  Shop
• ⅔ cup evaporated milk
• 3 cups sugar
• ¾ cups sweet potato puree
  
• 10 oz. bag cinnamon chips
• 2 oz (1/4 cup) white chocolate chips
  Recipes
• 1 – 7 oz. jar of marshmallow cream
• 1 cup chopped pecans (optional)

Directions

1. In a large pot, combine butter, evaporated milk, sugar, and sweet potato puree.
2. Cook over high heat, stirring continuously until the mixture reaches 234 degrees (use a candy thermometer to keep track of the temperature). Remove from heat.
3. Stir in the cinnamon chips and white chocolate chips until they are completely melted.
4. Stir in marshmallow cream until it is completely mixed in.
5. Fold in nuts.
6. Pour into a greased pan and cool in the refrigerator for 2 hours or until firm.

This Mission is Not Impossible!

We had a great meeting last Saturday with Dr. Shneidman,
unfortunately it was the last one! I know we all hate to see the
end of GIGSWWA, so let's do something about it now!
Knowledge is power and the more we all know the healthier
we all become. GIG does great things and helps a lot of people,
making a huge difference in the quality of their lives. Let's keep
it going as long as we can. We still need volunteers to continue
our mission of helping others so they can help themselves.
Wouldn't you love to be a part of it? Every little bit helps, and if
we all contribute a small part, we can make it a whole again.
Please contact Kristi Curtis ASAP: justus323@yahoo.com or
360-518-0464 with your thoughts, ideas, suggestions, and time.
Keep in mind that a little goes a long way, even if it's just a few minutes.
Thank you for your support!!

Pumpkin Bars

Happy cooking Pumpkin!

Paleo Pumpkin Pie Bars Recipe from Just Eat Real Food

Ingredients

Pumpkin Pie Filling
• (1) 15 oz can of pure pumpkin (not pie filling) –or– 1 3/4 cups of pumpkin purée
• 1/3 cup of Medjool dates (pulsed in a food processor or puréed)
• 1/3 cup of raw honey
• 1/2 cup of coconut milk, full fat
• 2 eggs, whisked
• 2 tbs coconut oil
• 1 tsp of pure vanilla
• 2 tsp of pumpkin pie spice
• 1/2 tsp of cinnamon
• 1/4 tsp of nutmeg
Pumpkin Pie Crust
• 1 1/2 cups of almond flour
• 1/2 cup of pecans, roughly chopped
• 1/4 cup of coconut oil, melted
• 3 tbs raw honey
• 1/2 tsp of pure vanilla
• pinch of salt

Instructions

1. Preheat oven to 350-degrees F
2. Grease bottom of an 8 x 8 inch pan
3. Combine all of the crust ingredients into a bowl and mix well by hand
4. Take crust dough and press into the bottom of the 8 x 8 pan to form a tight layer
5. Bake the crust 15-20 minutes, or until it’s lightly browned
6. Start pie filling: In a medium saucepan, whisk all the filling ingredients together
7. Cook over medium heat, until filling starts to bubble – then cook for 1 minute more
8. Remove from heat, and pour over cooled pie crust layer
9. Refrigerate 2 hours before serving
10. Keep refrigerated except to serve
11. Note: To set up the pie bars faster, place in freezer after combining  

Pumpkin Pie

Despite the fact that it was 90-something degrees yesterday, and will be again today, I am in the mood for fall and pumpkin pie : ) I already have an egg-free pumpkin pie made with gelatin, but I wanted a vegan version too, like my vegan pumpkin chai bars. So after reading this comment on my vegan pumpkin chai bars I decided to try turning it into a pie myself:

"Thanks SO much for this yumminess!! I made this last night for my family and followed your recipe exactly... except I put it in a pie pan and made it a pumpkin pie. I had to double the filling, and I also baked the crust for about 10 minutes to give it a drier, toastier flavor. But it was a hit (even with my son who claims to not like pumpkin pie!) I loved the cardamom-chai-spiciness of it."

I left out the cardamom in this pumpkin pie, but I'm sure it would be really good with it too. Whether you make yours pumpkin chai or just pumpkin, I hope you love this recipe, and thank you Dottie for inspiring it! xoxo


Vegan Pumpkin Pie, no-bake
gluten-free, grain-free, egg-free, dairy-free

Crust:

Add to food processor:

2 cups almond meal flour (I use Bob's) or ground walnuts*

8 soft pitted dates (soak first if they are dry)

1 tsp cinnamon

Puree until it begins sticking together. 

Press into a deep ceramic pie dish.

Note: You don't need to grease or line the dish first. The raw crust won't stick.

Filling:

Add to a small pot:

1.5 cups coconut milk

1.5 cups pumpkin puree

1/2 cup coconut sugar (which is low glycemic index)

20 drops vanilla liquid stevia

1/2 tsp sea salt

2 to 3 tsp cinnamon
1/4 tsp ginger

1/4 tsp ground nutmeg

1/4 1/8 tsp ground cloves

Optional (for chai flavor): 1/2 tsp cardamom

Simmer till coconut sugar is just dissolved.

Add:

4 tsp agar powder (Not flakes! You would need far more if you use flakes!)

Whisk agar powder  vigorously while simmering for about one minute.

Pour over crust.

Refrigerate to set.

I prefer to eat it room temperature.

*Ground walnuts are my favorite. I think they create a crust that tastes similar to a graham cracker crust.  But I used almond flour in the photo above.

-The Spunky Coconut

Chocolate Nutella Fudge

(gluten-free and no-bake!)

• 1/4 cup coconut butter, melted
• 1/4 cup choc-hazelnut spread or Healthy Nutella
• 1-2 tsp cocoa powder or cacao powder
• 65g very-ripe banana (about 1/4 a large banana)
• 1/8 tsp salt
• sweetener if desired (Some people want it, others don’t.)

Combine all ingredients in a food processor or blender. (It’s best if the coconut butter is not solid, and if you use a frozen banana be sure to thaw so it doesn’t harden the coconut butter.) After blending, taste to see if you’d like to add any sweetener. Scoop into a container or even a little pie pan, and put in the fridge or freezer so it will firm up. (Alternatively, you can eat it soft, like frosting!) If desired, top with chocolate chips and extra Healthier Nutella (recipe linked above) like I did in the top two photos. This is freezer fudge, so it needs to be kept cold. It makes a small serving, but feel free to double or triple the recipe!
-Gluten-Free Recipes 24/7

One Minute Gingerbread Muffin

WHAT YOU NEED

1/4 cup flaxseed meal ( I use Bob's Red Mill Golden Flax Seed Meal)

1/2 teaspoon baking powder

1 - 2 packets Splenda

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1 egg

1 tablespoon unsalted butter, melted

MAKE IT

SPRAY a small ramekin with cooking spray

IN MEDIUM BOWL, whisk together first 6 ingredients

IN SEPARATE BOWL,  whisk together butter and egg ensuring they are completely combined

STIR wet ingredients into dry ingredients blending well

SPOON batter into ramekin

MICROWAVE for 1 minute, HIGH power

REMOVE from ramekin and enjoy !

You can also change up the recipe even more for a different consistency by replacing the 1/4 cup flax seed meal with 1/4 cup of almond flour.  Then add 2 tablespoons flax seed meal along with the other dry ingredients.
-Gluten-Free Recipes 24/7

November 16 GIG Meeting

Dr. Shneidman will be our guest speaker tomorrow,
Saturday, November 16, 2013, 11am-2pm.

We are meeting at the:

Vancouver Library-Cascade Park

600 NE 136th Ave. Vancouver, WA

Enter library-door on left marked Community Room

Please come join us as this is our LAST GIG MEETING for
GIGSWWA!

Brain Food

If you're stumped by Sudoku, but still want to ward off
Alzheimer's disease, never fear, your ultimate armor is on
your plate. Noshing on the best brainy foods can lower your
risk of the disease by a whopping 70 to 80%, says Neal
Barnard, MD, coauthor of recently released guidelines for
Alzheimer's prevention.
Brain Boosters:
Nuts and seeds, Berries, Colorful veggies, Legumes, Vitamin B12
-Prevention Magazine, October 2013

Superfood du Jour

Now is chia's time to shine, thanks to it's protein,
omega-3's, and fiber. Try:
Bob's Red Mill Chia Seed (sprinkle it in smoothies
and on Greek yogurt)
Living Tree Organic Chia, Cranberry, Cherry &
Bluberry Butter (this spread is heavenly on toast)
Fearless Chocolate 70% Seeds Crunch (this
organic dark bar delights with a chia crunch)
-Prevention Magazine, October 2013

Broccoli: Frozen vs. Fresh

This just in from the freezer aisle: Frozen broccoli may not
measure up to fresh, because it lacks the enzyme myrosinase,
which helps create an antioxidant that fights inflammation and
cancer. But don't ditch your subzero staple just yet. You can get
these nutrients back by pairing it with a food rich in myrosinase,
according to a University of Illinois study. We like it with radishes,
mustard, and arugula.
-Prevention Magazine, October 2013

This Brew's for You

Green tea gets a lot of love around here, but lately, we've
been steeping chamomile. The darling buds of this sleep-
inducing flower are a top source of the cancer fighting
antioxidant apigenin. New research in Proceedings of the
National Academy of Sciences spotlights apigenin's heroic
role: It attaches to key proteins and helps reprogram cancer
cells, so they lose the power to prevent their own death.
Tea's on!
-Prevention Magazine, October 2013

The Smarter Seed

A tiny, chialike pellet called black seed is blooming into a veritable
health superstar. Two 500 mg capsules daily of pure black seed may
boost memory, attention, and cognition, suggests new research in the
Journal of Ethnopharmacology.
If you can't find capsules at your local health food shop, look for
black seed oil, which is more widely available.
Down a few drops with a spoonful of honey to reap the
benefits.
-Prevention Magazine, October 2013

November GIG Meeting

Dr. Shneidman will be our guest speaker on Saturday,
November 16, 2013, 11am-2pm.

It will NOT be at Legacy Salmon Creek Hospital, the location is:

Vancouver Library-Cascade Park

600 NE 136th Ave.

Vancouver, WA  98682

Enter library-door on left marked Community Room

Please come join us as this will be our LAST GIG MEETING for
our group in Vancouver, unless we get some volunteers to take over!!
Thank you.

November Tip of the Month

Blueberries are rich in fiber, vitamin C, and antioxidants.
Sprinkle them liberally on your cereal, yogurt, or oatmeal.
-Nutrition Action Healthletter

Free Gluten Summit

Is gluten the cause of your health problems?

It very well could be. It's an interesting, and important, question to ask. Fortunately, Dr. Tom O'Bryan has made it part of his personal mission to move this question into today's conversations between patients and healthcare professionals. Asking this question could, potentially, improve the lives of millions now instead of years from now, which is how long it often takes for groundbreaking research to make it to mainstream practice. That's why I encourage you to register for the world's first Gluten Summit.  This FREE event is taking place online from November 11-17. Dr. O'Bryan has gathered 29 of the world's experts and opinion leaders on the topics of gluten-related disorders, healthy living and nutrition, each in one-to-one interviews about their particular areas of expertise. YOU DON'T WANT TO MISS THE KNOWLEDGE THAT WILL EMERGE FROM THIS EXCITING EVENT! That's why you should register for FREE now: https://gg110.infusionsoft.com/go/tgs/GIG The Gluten Summit will: - Bring the latest research to the public eye with interpretation from Dr. O'Bryan; - Call more attention to gluten-related disorders; - Potentially improve diagnosis and treatment in practice; - Teach better practices for safely eating outside of the home; - Encourage more clinicians, practitioners and patients to ask, "Could it be gluten?" Who is speaking at the Gluten Summit? Prof. Michael Marsh Dr. Loren Cordain Dr. Alessio Fasano Dr. Umberto Volta Dr. Aristo Vojdani J.J. Virgin Dr. Mark Hyman Jeffery Smith Dr. Deanna Minich Dr. Yehuda Shoenfeld Dr. David Perlmutter Melinda Dennis Dr. Daniel Amen Suzy Cohen Dr. Mark Houston Dr. Rodney Ford Andrew Keech Erica Kasuli Cynthia Kupper Dr. Liz Lipski Dr. William Davis Dave Asprey Nora Gedgaudas Dr. Peter Osborne Jaqui Karr Sayer Ji Tom Malterre Dr. Marios Hadjivassiliou Dr. Natasha Campbell-McBride When is The Gluten Summit? The Gluten Summit will take place online for FREE from November 11-17. Each day, 4-5 interviews will be available to watch on demand. The information each interview contains will be educational for you--even potentially life changing--as you learn the importance of these new healthy practices for you and your family. Therefore, I urge you to register today at  https://gg110.infusionsoft.com/go/tgs/GIG. How much does it cost? The Gluten Summit is free for all attendees. Archives of the summit (Audio, presentations and transcripts) will be available to purchase for those who wish to retain the educational information that will be presented.  How do I register? Visit https://gg110.infusionsoft.com/go/tgs/GIG to register for this free, online event today! Don't miss the world's very first Gluten Summit!

Gluten Intolerance Group 31214 124th Ave SE Auburn, WA  98092 P:  253-833-6655 begin_of_the_skype_highlighting 253-833-6655 FREE  end_of_the_skype_highlighting | E:  customerservice@gluten.net

Straw Propeller Gourmet Foods

If you haven't already tried them, check out the great
variety of oatmeal and muesli that this Oregon company
offers. "Not the same boring oatmeal...A unique quick
oatmeal that tastes better than the package it came in!"
No additives, no preservatives, all natural ingredients,
GLUTEN-FREE & VEGAN available.
All flavors can be mixed or customized to your specifications
for no additional charge.
They are currently in the Whole Foods system for Oregon
but are only carried in the Bend and the Tanasbourne locations.
They are in Chucks Produce in Vancouver, Café Suisse in
Seattle, Coffee Tree in Seattle, Dutch Bros in Pasco and Moses
Lake and quite a few other locations in Washington.
www.strawpropellergourmetfoods.com
855-507-8729

GIG Volunteers Needed

It's hard to believe that Friday is November 1st and the New Year
will be here before you know it. Time is going by so fast! We still
need and are hoping for some passionate people to come and take
over GIG of SW WA for 2014. Please consider how important it
is to have a local chapter to help educate and support those people
that are struggling with gluten intolerance, Celiac Disease and many
other food related allergies. Knowledge is power and the more we
can do for ourselves and others is what it's all about.
Please contact Kristi Curtis ASAP: 360-518-0464/360-695-0862
or justus323@yahoo.com
Thank you for your help!

Smashed Potatoes

These were the most delicious potatoes I've ever had, I swear! In Australia their called Crash Hot Potatoes, I don't know why (any Australians have some insight?), whatever the name, they were SO awesome! And super simple, just boil some baby potatoes (I used red) until fork tender. Preheat oven to 450 degrees. Drizzle olive oil on a baking sheet, set potatoes on sheet and using a potato masher, gently smash each potato down, rotating masher both ways (so it looks like a thick cookie). Drizzle with olive oil, season with salt/pepper and sprinkle cut fresh herbs and garlic over each. THEN top with some lovely grated Parmesan cheese. Bake for 20 minutes. OMG...crispy on the outside, soft in the middle, salty, garlicky, herby and cheesy goodness. I need to make more now!!

GIG of Portland

GLUTEN-FREE THANKSGIVING POTLUCK AND RECIPE CONTEST
November 9th at the next GIG of Portland meeting
Legacy Emanuel Medical Center Hospital
Room MOB
(on the south side of the hospital campus, across from the glass sliding doors of the atrium, next to the valet parking)
10am to 12 noon

PRIZES for the best recipes as voted on by all of us attending!!
FIRST PLACE PRIZE: $50 New Seasons Market gift card
Also prizes for 2nd and 3rd place!!

Bring only 100% gluten-free food items, with 20-30 copies of your recipes to give away. If you don't know how to cook/bake gluten-free and you want to come, just bring drinks! All are welcome to this 100% GLUTEN-FREE EVENT.

Free parking across the street (N. Graham) in the garage.

November GIG Meeting

Dr. Shneidman will be our guest speaker on Saturday,
November 16, 2013, 11am-2pm.

It will NOT be at Legacy Salmon Creek Hospital, the location is:

Vancouver Library-Cascade Park

600 NE 136th Ave.

Vancouver, WA  98682

Enter library-door on left marked Community Room

Please come join us as this will be our LAST GIG MEETING for
our group in Vancouver, unless we get some volunteers to take over!!
Thank you.

Mounds

These healthier mounds bars are a quick and easy homemade chocolate and coconut candy.

Mounds Candy Bars

• ¾ cup chocolate chunks
• ½ cup unsweetened shredded coconut
• ¼ cup coconut oil
• 1 tablespoon agave nectar or honey

1. Melt chocolate in a small pan over very low heat; you can use a double boiler if you wish and temper the chocolate
2. Using a small paint brush, coat the bottom and sides of a mounds candy mold
3. Place mold in freezer for 10 minutes to allow chocolate to harden
4. In a small bowl, combine shredded coconut, coconut oil and agave
5. Remove mold from freezer
6. Fill chocolate lined molds with coconut mixture
7. Paint chocolate over coconut mixture to cover bars
8. Place in freezer for 10 minutes to harden
9. Remove from freezer, turn mold upside down and pop mounds out of mold
10. Serve

Makes 9 mounds bars (depending on your candy mold)

copyright © 2013 elana's pantry. all rights reserved.

GF Food Fair

GLUTEN-FREE FOOD FAIR IS TODAY!
Sat, Oct 19th at Mt. Hood Community College, Gresham Campus
11am to 3pm
Talks start at noon
$10 adults, $5 seniors/children
MHCC students free

Gluten-free goodies to sample, purchase and take home. Bring cash!

Talks:
12:00 - Dr Lisa Shaver
Everyday Wellness Clinic
Gluten Free 101: Where to Begin

1:00 - Chef Kimi Reed
Chef Kimi Reid.com
Real Recipe Plans
The Gluten Free Kitchen

2:00 – Jennifer Scribner
Body Wisdom Nutrition
How to Heal Your Gut

A big shout out to Greg Malby, health coach, Jack Brooks, RD (and MHCC professor) and Leslie Morgan, heath fair organizer for doing all the work to ge this event together today!

Five-Minute Carrot Cake for One

By Chocolate Covered Katie April 3, 2012

Raise your hand if you like carrot cake.

You will LOVE this.
Jump up and down if you’d like a single-serving carrot cake that takes less than 5 minutes to make and is so healthy you can eat the entire recipe in one sitting.
Yes, you really can.

Oh, um, and you can stop jumping up and down now.
People at work will start to think you’re crazy…

Five-Minute Carrot Cake
(Can be sugar-free!)
One of my Single-Lady Recipes.

• 1/4 cup spelt flour (or white flour, or Arrowhead Mills gf)
• 1/2 tsp cinnamon
• 1/8 tsp pumpkin pie spice (optional)
• 1/4 tsp baking powder
• 1/8 tsp baking soda
• 1/8 tsp salt
• 1/2 “egg” of choice (I used 1/2 tsp ener-g, but 2 tsp flaxmeal would also work. If you must, you can omit completely. It just won’t rise as well.)
• 1.5 tablespoons xylitol or brown sugar (coconut or white sugar will also work)
• 1 packet NuNaturals stevia (or 1 more tablespoon sugar or xylitol)
• 1/3 cup canned carrots, drained (or steamed carrots, peeled) (for a variation, sub with 1/4c pureed pumpkin) (60g)
• 1 tablespoon milk of choice
• 1 tablespoon oil or more milk of choice
• 1/4 tsp pure vanilla extract

In a small bowl, mix dry ingredients (not carrots). If you have a blender (or Magic Bullet), mix all wet ingredients and blend. (Option for those without a blender: simply fork-mash the carrots very well before combining with the other wet ingredients.) Then mix dry into wet and stir.  Pour into greased ramekins, a little dish, or a mug. (I used two 1/2-cup ramekins.) If using the microwave, cook for 1 minute 20 seconds (or more or less, depending on the strength of your microwave). Or you can cook this in the oven at 350F for around 15 minutes. Let cool before trying to pop out. Serves 1-2.
-Gluten-Free Recipes 24/7

Chocolate Bark

Christmas Chocolate Bark

I am digging this yummy Christmas Chocolate Bark.  Studded with rich pistachios, tart dried cranberries, and speckled with coarse chunks of salt, it’s a winner.
I believe the ideas for this flavor combo came from the fabulous Alison.  I think this bark would make a wonderful gift for the holidays.  Just don’t eat too much of it, as it’s very addictive.

Christmas Chocolate Barkprinter friendly
2 cups chocolate chunks
⅓ cup pistachios (mine were unsalted)
⅓ cup dried cranberries
½ teaspoon coarse sea salt (I used almost 1 teaspoon, as I like salt a lot)
From Elana's Pantry

1. In a small saucepan over very low heat, melt chocolate
2. Pour chocolate into a parchment paper lined 8 x 8 inch baking dish
3. Sprinkle pistachios and cranberries over chocolate
4. Using a metal spatula, spread the mixture evenly back and forth to around ½ inch thickness
5. Sprinkle salt over bark
6. Allow to sit out until set, 1-2 hours
7. Cut into 16 squares and serve

Tumeric Juice

Turmeric is known to be one of the most powerful healing herbs. It is great for bones and joints as it has anti-inflammatory properties. It prevents metastases from occurring in many different forms of cancer. 

Turmeric's also a natural liver detoxifier and a kidney cleanser, and it speeds metabolism and aids in weight management. Plus it heals and alleviates conditions of depression, psoriasis, damaged skin, arthritis and more.

For these reasons, turmeric is ubiquitous both in Ayurveda and Chinese Medicine.

Here's what you'll need to get started: 

• 5-7 inches turmeric 
• 5-7 tamarind
• 2 lemons
• raw honey
• water
• blender
• strainer
• bowl
• mason jar(s) or other glass jar with lid

1. Peel turmeric. Your fingers will turn yellow. Don’t worry! All-natural dish soap gets it right out. If your cutting board or countertop get stained, slather on dish soap and rub it in. Let it soak in for 5 min or longer, then scrub with water and sponge. The turmeric stain will vanish!

2. Crack and open tamarind. Make sure you get all the inner roots off, too. We’re only going to use the inner fruit.

3. Fill a big pot with water, put peeled tumeric in and let it boil for at least 20 minutes until the water becomes a rich and vibrant marigold color.

4. While the tumeric water is boiling, get a pan and pour 1 inch of water in with the peeled tamarind. Move the fruit around with a wooden utensil, mix it in with the water so it can melt and dissolve into a jam like texture. More water shouldn’t be needed, but if it’s lookin’ a bit dry, pour water in as needed.

By this time, you should be able to see the little seeds coming out. When the texture looks soft, turn heat off and let it cool down.

5. Go back to the tumeric water. By now, the color should look ready. Pour a little bit of cold water to lower the temperature. Take the turmeric water and pour it into the blender with the tumeric. We boiled it so the root could soften and have more flavor, now it’s ready to buzz in the blender for even more flavor and richness! Blend, blend, blend. The color now should look like an extra extra fiery marigold.

6. Go back to the tamarind in the pan. Pour substance into the strainer that is placed on top of a small bowl to catch the tamarind. Swish the jam like substance around in the strainer with the wooden utensil-- we only want to use the soft bits of the fruit. No seeds, no seed peels.

7. Pour the tamarind that has been caught in the bowl into the blender with the tumeric water. Buzz it around again.

8. We’re almost done. Squeeze your lemons into the blender. Now take the blender and pour your yummy juice into your mason jar(s). Add honey to taste, close with lid, shake it up to mix.

9. Store in fridge up to 3-4 days and drink daily! 

Enjoy!

-Mind Body Green

Gluten Free Vegetable Slice

Serving Size: Serves 4 (4 Large Slices)

Ingredients:

4 Whole Eggs
1/2 Cup Chick Pea or Coconut Flour
1 Large Carrot
1 Medium Zucchinni
1 Cup Pumpkin
1 Corn Cob
1/2 Large Red Capsicum (Bell Pepper)
1/2 Cup Chopped Spring Onions
3 Tablespoons Fresh Parsley
3 Tablespoons Weight Watchers Cottage Cheese


Cooking Instructions:

Pre heat oven on 180 degrees celcius.
Crack eggs into a small bowl and whisk until all eggs are mixed.

Once egg mix is smooth, add chick pea flour in and stir again until smooth.

Grate the zucchinni, pumpkin and carrot into a large mixing bowl.

Cut capsicum (bell pepper) into tiny cubes, spring onion into thin slices and chop parsley finely and add all into the large mixing bowl.

Cut the kernals off the corn cob into the mising bowl, then pour in egg mix and cottage cheese and mix thoroughly.

Line a round oven dish with baking paper and slowly pour in mix. Use your hands to spread the mix evenly into dish.

Bake for approximately 40 minutes or until cooked through then remove from oven, allow to sit for 5 - 10 minutes, remove from dish, cut into quarters and serve warm with a fresh salad.

— with Amy Grauer Budd.

Soup and Chips

Broccoli Soup

Makes about 5 cups

Ingredients

• 1 lb. broccoli florets
• 3 celery stalks
• ½ small onion
• 2 tsp. canola or safflower oil
• 1 ¾ c water or low sodium broth
• kosher salt
• pepper
• 2 Tbsp plain yogurt (non-dairy substitute is ok) or sour cream
• 2 Tbsp. butter (optional)

 Preparation

• Trim the broccoli florets off the stalk and chop into small pieces.
• Finely dice the celery and mince the onion.

• Heat the oil in a large pot. Add the onion and celery and cook over a medium flame until they just begin to soften. Add a couple of pinches of kosher salt a dash of pepper. Add the broccoli and cook, stirring often, until the broccoli turns bright green.

• Add a couple more pinches of kosher salt and the water/broth. Stir and let simmer for 2-3 minutes.
• Transfer ½ of the solids and most of the liquid to the blender. BE SURE TO REMOVE THE PLASTIC PIECE from the center of the blender lid. Otherwise the heat will cause a soup explosion! Blend until the mixture is a uniform color. Add back to the pot along with the yogurt or sour cream and stir. A couple of tablespoons of butter adds richness and some lovely flavor. Stir it in at this point if you choose. If it is too thick you can add more water or broth.
• Finally, taste for salt. Add a couple of pinches at a time until you like the taste.

Pesto Chips

Ingredients

• 2 Rudi’s Gluten-Free Flour Tortillas
• 3 Tbsp. Pesto
• Salt

Preparation

• Pre-heat the oven to 400°
• Brush both sides of the tortillas with the pesto. Sprinkle with a little salt (not kosher salt for this) on both sides. Cut the tortillas into 8 triangles. Place on a baking sheet lined with tin foil or parchment.
• Bake for about 10 minutes or until they are deep golden brown. If there’s too much white, they won’t be crispy so really allow them to brown.
-Chef Janet K- Gluten-Free Chef

November GIG Meeting

GREAT NEWS!!!!!

Dr. Shneidman will be our guest speaker on Saturday,
November 16, 2013, 10:15am-2pm.

It will NOT be at Legacy Salmon Creek Hospital, the location is:

Vancouver Library-Cascade Park

600 NE 136th Ave.

Vancouver, WA  98682

Enter library-door on left marked Community Room

Please come join us as this will be our LAST GIG MEETING for
our group in Vancouver, unless we get some volunteers to take over!!
Thank you.

Concerned About Eating Seafood?

Confused about the benefits and risks of eating seafood? About how
much to eat, which types are most healthful, and which are ecologically
sustainable? A website called Seafood Health Facts: Making Smart Choices
(seafoodhealthfacts.org) explains the issues, offers guidance, and provides
links to other good resources. Designed for both customers and health
care professionals, it is a joint project of researchers from six universities.
-University of California, Berkeley, Wellness Letter, November 2013

Wellness Made Easy

Be aware that "evaporated cane juice" is just another name for sugar
and is not "juice." Many foods and beverages still use the term in their
ingredients lists to make the products seem more healthful, even though
the FDA has declared this to be "false and misleading." Some customers
have sought- and recently won- sweet revenge. In 2009 a class action
lawsuit was brought against White Wave (maker of Horizon dairy and
Silk soy products), charging that several of its milks and yogurts were
misbranded because they listed "evaporated cane juice" instead of sugar.
The case was settled in July: The company did not admit wrongdoing
but agreed to change its labeling to "cane sugar." Though cane sugar
retains more vitamins and minerals than refined white table sugar because
it is less processed, any differences are minuscule. Similar lawsuits have
been filed against other companies, including Kashi, Chobani, and
Trader Joe's.
-University of California, Berkeley, Wellness Letter, November 2013

A Flu Shot or Not

Is the Influenza Vaccine Effective?
According to a study in 2008, the influenza vaccine was only 59% successful and benefited only 36% of the healthy children over the age of 2 who received it. Another study from 2008 indicated that the number of children’s doctor visits or hospitalizations did not differ between vaccinated and non-vaccinated children measured over two consecutive flu seasons, suggesting that the influenza vaccine had very little effect on children’s overall health status. Additional studies show that flu vaccines do not prevent influenza transmission to the patients of healthcare workers.
What’s in a flu shot?

• egg protein (cell culture)
• sucrose (stabilizers)
• gelatin (stabilizers)
• polysorbate 80 (stabilizer)
• aluminum salts (adjuvants)
• formaldehyde (inactivating ingredient)
• thimerosal/mercury (preservative)
• penicillin/sulfa drugs (antibiotics)

The manufacturing of the flu vaccine begins with an egg protein, which is used to grow enough virus to make the vaccine. Next, formaldehyde is added to kill the virus, and small doses of antibiotics are included to prevent any bacterial contamination of the vaccine during the manufacturing process. Thimerosal is added as a preservative to prevent any further contamination, and sucrose, polysorbate 80, or gelatin is added to stabilize the vaccine for transportation and storage. Finally, aluminum salts are added in order to help stimulate an immune response to the “dead” virus.
Many of these ingredients are known carcinogens and detergents that have harmful or unknown effects on the human body. Package inserts for Fluarix and Fluvirin even state that they are uncertain as to whether or not your fertility will be affected by the vaccine.
Formaldehyde is a powerful chemical used as a disinfectant and preservative in mortuaries and medical labs. It is listed as a human carcinogen in the 12th Report on Carcinogens published by the National Toxicology Program.
Studies have demonstrated that thimerosal can contribute to the development of autoimmune diseases by suppressing the overall immune system and causing system inflammation.
Polysorbate 80 is a detergent used to help drugs and chemicals cross the blood-brain barrier. Unfortunately, this stabilizer is also used to treat chronic kidney failure and can contribute to liver toxicity. Polysorbate 80 was also shown to cause “severe non-immunologic anaphylactoid reactions” in this study from 2005.
Aluminum is a recognized neurotoxin that can adversely affect the central nervous system and cause cognitive deficiency and dementia if it enters the brain. Numerous studies have linked aluminum to Alzheimer’s disease.
The antibiotics hidden in the flu vaccine include neomycin, streptomycin, or penicillin, which can cause severe allergic reactions in many people. (Not to mention that the overuse of antibiotics can increase your risk for gut infections, like Candida overgrowth.)
Who may need a flu shot?
There is quite a quandary surrounding recommendations for immunocompromised individuals (such as those with autoimmune diseases who are on immune-suppressing medications). The original thought was that they would be at higher risk of getting the flu and would benefit from getting vaccinated.
However, recent studies have shown that the flu vaccine is less effective in these immunocompromised individuals. Given that thimerosal has been implicated in triggering autoimmune disease and that those with autoimmune diseases are three times more likely to develop another autoimmune disease, it would seem that the risk of getting a flu vaccine far outweighs any potential benefits.
Certainly those with chronic lung diseases like cystic fibrosis, asthma, or COPD may want to weigh the risk with the benefits.
Functional Medicine Approach to Preventing the Flu:
1. Wash your hands frequently and thoroughly.
This is the number one way to prevent the flu and other respiratory infections. You must scrub your hands thoroughly with soap and water for at least 20 seconds in order to kill viruses. Twenty seconds is about how long it takes to sing the ABC’s one time through. Do not touch your eyes, nose, or mouth without first washing your hands.
2. Heal your gut.
Your gut is the gateway to health, and 80% of your immune system is located in your gut. Make sure your gut is in tip-top shape and take a high quality, multi-strain probiotic with at least 25 billion units. (Here's the probiotic I sell at my clinic.)
3. Reduce alcohol and sugar consumption.
Even moderate alcohol consumption suppresses the central nervous system, and therefore your immune system. Consuming too much sugar can suppress the immune system and make it more difficult for your body to fight off infections like the flu.
4. Reduce your stress.
Stress is known to suppress our immune systems. Consider meditation, yoga, or acupuncture for additional relaxation techniques.
5. Get 7-9 hours of sleep every night.
Your body relies on sleep to recuperate from daily exposure to toxins. Chronic sleep deprivation can significantly reduce immune function.
6. Consider supplementing your diet.

• Take glutathione, turmeric, and vitamin C
• Optimize vitamin D
• Consider a zinc supplement.
• Take an immune booster.

Glutathione, turmeric, and vitamin C are all powerful antioxidants that support optimal immune function. Vitamin D is known to be a powerful immune system modulator, and zinc is required for the gene regulation and function of immune cells, like neutrophils, natural killer cells, and lymphocytes. You can also enhance your immune system by taking an Immune Boost supplement, comprised of immunoglobulins and immuno-proteins to help your immune system fight off any kind of infection.
In case you're wondering which specific brands I recommend to my patients, you can find them here.
7. Get plenty of exercise.
Exercise can boost your immune system by increasing your circulation and relieving stress. Increased circulation allows antibodies to travel throughout your bloodstream faster, making it easier for your immune system to fight off an illness. Exercise can also enhance your immune system by relieving stress and slowing the release of stress hormones in the body.
What about Vaccine Mandates?
Often employees and healthcare workers are told that they must receive a flu vaccination. It is imperative that you understand your legal rights concerning this issue. There are a number of options available to you if you wish to oppose these vaccine mandates from your employers.
Options for Opposing Vaccine Mandates:

• Ask to wear a mask instead
• Claim medical, religious or union exemption
• Sign a petition
• Write a persuasive letter

Dr. Tenpenny, an outspoken advocate for free choice in healthcare, wrote a template letter explaining why flu vaccines should not be mandatory. To view the full letter, click here.
I personally was working as an emergency physician a pediatric emergency department during swine flu and flu season. I was told I was required to get both vaccinations. Knowing my history of autoimmune thyroid disease and my MTHFR genetic mutations, I simply asked my employer if there was an alternatives to the vaccinations. Mutations on the MTHFR gene prevent the body from properly clearing out toxins like mercury, which is found in the flu shot. (One mutation means that your body can clear about half of the toxins that enter your body. Two mutations mean that your body has a very difficult time clearing toxins from your system.) This can lead to heavy metal toxicity or in some cases, the development of an autoimmune disorder. We agreed that I could skip the vaccination in exchange for wearing a respiratory mask during all my shifts.
What now?
If you do elect to receive a flu shot, I highly recommend a thimerosal-free vaccine, which are available in a limited supply. If you don’t already know your MTHFR gene mutations, I would definitely get them checked. If you have any mutations at this gene, it's difficult for your body to eliminate mercury from your system, even in trace amounts.
I'd also caution you against taking any over-the-counter pain medications, such as Tylenol, Advil, or aspirin, in conjunction with your vaccine. These have been shown to reduce the effectiveness of vaccines by limiting your body’s proper immune response.
Once again, the decision to receive vaccinations of any kind is highly individualized. My goal, as always, is to empower you with the knowledge to make the best and most informed decision you can for yourself and your health.
-MindBodyGreen.com

November GIG Meeting

GREAT NEWS!!!!!

Dr. Shneidman will be our guest speaker on Saturday,
November 16, 2013, 10:15am-2pm.

It will NOT be at Legacy Salmon Creek Hospital, the location is:

Vancouver Library-Cascade Park

600 NE 136th Ave.

Vancouver, WA  98682

Enter library-door on left marked Community Room

Please come join us as this will be our LAST GIG MEETING for
our group in Vancouver, unless we get some volunteers to take over!!
Thank you.

No October Meeting!!

Please note that the scheduled GIG meeting for October 19th has been
cancelled, we are so very sorry for the inconvenience!

Strawberry Cake Bread

• 2 cups strawberries
• 2 cups gluten free flour (Gluten Free Pantry All Purpose Flour)
• 2 tsp. sugar
• ½ cup brown sugar
• ½ cup white sugar
• 1tsp. xanthan gum
• ½ tsp. salt
• 1 tsp. baking powder
• 3 eggs
• 1 tsp. vanilla
• ½ cup milk ( I used almond)
• 1 cup whipped melted butter (salted)

Recipe Directions: Preheat oven to 375; in a bowl place two cups of strawberries and sprinkle 2 teaspoons of sugar mix and set aside. In a large bowl use a hand mixer and mix melted butter and sugar; slowly add eggs, milk and vanilla and mix until all the ingredients are mixed in.
In a separate bowl sift flour, baking powder, xanthan gum and salt. Mix dry ingredients into the wet ingredients. Once done fold  strawberries into the mixture. Place into buttered loaf pan and put in the oven.  Bake bread for 60 minutes or stick a tooth pick in the bread, if it comes out clean the bread is done ( the top will take a little longer).
Recipe Notes: This cake bread is very moist; you could cut down on the milk or not use milk at all. The bread is bursting with strawberries (there are strawberries in every bite), if you do not want so many strawberries in your bread, use about a cup less.
-Gluten Free Recipes 24/7

We Should Know What's in Our Food!

Beth Beisel, registered dietitian in the state of Connecticut, believes that we should have mandatory GMO food labeling. With the rapid upward trend in chronic diet-related illnesses and the connection with genetically engineered foods, Beth understands the importance of traceability and accountability, of which mandatory GMO food labeling would provide. Beth was an advocate in the fight to win GMO labeling legislation for her state of CT, and CT became the first state in the nation to approve such legislation in June.

Beth supports Washington state's fight for mandatory GMO food labeling. YES ON 522! WATCH & SHARE! Support Washington: http://yeson522.com/

(NOTE: YouTube has turned off the sound on many users' players! If the sound is not there, hover over the volume icon at the bottom left of the video player, the volume slider will appear, then move the volume slider to the right.)

#Washington #WA #YesOn522 #I522 #gmo #labelgmos #RightToKnow #NeedToKnow #Connecticut #CT #dietitian #gmofreeusa

GMO Free USA

Nutritious Smoothie

Frosty Pumpkin Protein Smoothie

Author: Gluten Free Gigi

Recipe type: Beverage, Smoothie, Snack

Prep time:  5 mins

Total time:  5 mins

Serves: 1

This recipe is free from: gluten, dairy/casein, soy, peanuts, tree nuts, eggs, corn.

Ingredients

• ½ cup unsweetened coconut milk (or other milk of your choice)
• ½ cup frozen pumpkin (fresh or canned puree, NOT pie filling), in chunks
• ½ cup frozen seedless grapes
• 2 slices peeled ginger root (about 1 Tablespoon chopped or grated fresh ginger)
• ½ scoop (about 1 heaping Tablespoon) unsweetened gluten-free vegan protein powder (like Growing Naturals raw vegan gluten-free yellow pea protein) OR other protein powder of your choice
• 1 teaspoon ground cinnamon
• Additional grapes and 1 Tablespoon raw sunflower seed kernels, optional garnish

Instructions

1. Place all ingredients (except additional grapes and sunflower seed kernels) in blender in order given.
2. Blend until smooth.
3. If the mixture is thicker than you like, add a tablespoon or 2 more milk.
4. Garnish with sunflower seed kernels and serve with additional grapes, if desired.