October Tip of the Month

Don't miss out on powerhouse greens like kale, collards, spinach,
turnip greens, and Swiss chard. These stand-out leafy greens are
jam-packed with vitamins A, C, and K, folate, potassium, magnesium,
calcium, iron, lutein, and fiber. Serve with a splash of lemon juice or
red wine vinegar.
-Nutrition Action Healthletter, October 2013

Easy Custard

Maple Pumpkin Custard

Print

Author: Danielle Walker- Against All Grain

Serves: 8-10 indiviual ramekins

Ingredients

• 1 15 ounce can pumpkin puree (make sure pumpkin is the only ingredient)
• ½ cup coconut milk
• ½ cup grade B maple syrup*
• 3 eggs + 1 egg yolk
• 1 teaspoon vanilla extract
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground clove
• ¼ teaspoon ground cardamom
• ½ teaspoon lemon zest
• pinch of sea salt
• *substitute honey for SCD and you may use pumpkin pie spice instead of the combination of spices

Instructions

1. Preheat oven to 350 degrees F.
2. Whisk all of the ingredients together in a bowl, until smooth and there are no lumps visible.
3. Pour the filling into individual ramekins, filling ¾ of the way full and dividing evenly.
4. Place the filled ramekins on a rimmed baking sheet, then bake the custards for 25-30 minutes. They should jiggle slightly in the center when you remove them.
5. Cool to room temperature, then refrigerate for 1 hour prior to serving.
6. Serve with coconut milk whipped cream.

Volunteers Needed Please!!

I want to remind everyone that we are still in need of some warm,
strong and passionate people to take over GIGSWWA by the end
of the year! We have all worked so long and hard to establish our
local support group! It is a great way to meet new people and help
educate them on how to deal with gluten intolerance and Celiac
Disease. Please don't let all the years go to waste, there are always
those that need help and guidance in dealing with their health issues.
Everything is well organized, printed out and filed with computer
access, so it is ready to take over with ease. Please help us continue
on as long as possible...Thank you!
Contact Kristi Curtis: justus323@yahoo.com
360-518-0464 / 360-695-0862

Gluten Free Granola

Come out and see us

Hello All,
Sunday from 1-4:00 I will be tasting Fresh Hammer & Tuffys Gluten Free Granola at Whole Foods in Portland's Hollywood district. Please come out, say hello and stock up on your favorite blend or try something new.
Today we will be at all three Farmers Markets Rain or Shine. So Eastside Westside or Lakeside put on your rain gear and Boots and come out and join us.
Hope to see you all there
Bruce Judy & Kati

Dr. Tom O'Bryan

This Friday 9/27 6pm! Put That Bread Down! by Dr Tom O'Bryan who has attended the Intl Celiac Disease Symposium with me in Chicago (9/23-25). He'll have all the cutting edge info to share with you!!

Tabor Space on SE Belmont (see attached for details)
6pm - 8pm
$10
hosted by GIG of Portland

Upcoming Event: "Put That Bread Down:" How Gluten May be Destroying Your Health and What To Do About It.

Dr Tom O'Bryan of TheDr.com, a nationally recognized speaker on gluten sensitivity and celiac disease, will be at Mt Tabor Presbyterian Church on Friday, September 27 at 6pm to share the latest news on celiac disease and the gluten-free world.

Tabor Space
Mt Tabor Presbyterian Church
Copeland Commons
5441 SE Belmont St
Portland OR 97215
6:00pm to 8:00pm
Doors open 5:45pm
$10 cash/check

Quinoa

Quinoa Fried “Rice”

Prep time:  10 mins

Cook time:  15 mins

Total time:  25 mins

Serves: 4

Ingredients

• 1 cup Quinoa (I like Bob’s which you can get here, because it is prerinsed)
• 1¼ cups Water
• 1 tablespoon EV Olive Oil
• 2 Bell Peppers (diced)
• 1 medium Onion (diced)
• ½ cup Edamame (I buy the frozen organic variety)
• 1 cup baby Spinach (tightly packed)
• 2 medium Carrots (shredded)
• ½ teaspoon grated fresh Ginger
• 2 tablespoons gfree Tamari (or gluten free soy sauce)

Instructions

1. In a medium pot bring the quinoa and water to a boil
2. Add a lid and turn the heat to low and set a timer for 15 minutes
3. While the quinoa cooks chop the veggies
4. In a large pan add the oil, peppers, and onions
5. Cook until softened, about 5 minutes on a med-low heat
6. Add the edamame and spinach, cook low until the spinach begins to wilt
7. Add the quinoa, carrots, ginger, and tamari
8. Stir well to mix

Vegan Pumpkin Bread

Vegan Pumpkin Bread (Gluten-free)

Author: Detoxinista.com

Prep time:  10 mins

Cook time:  50 mins

Total time:  1 hour

Serves: 9-12

A quick and easy pumpkin bread, featuring grain-free buckwheat flour and rich Fall spices.

Ingredients

• 1 cup buckwheat flour
• 1 cup pumpkin puree
• 1 tablespoon ground cinnamon
• ¼ teaspoon ground ginger
• ¼ teaspoon ground cloves
• ¼ cup coconut oil, melted
• 6 Tablespoons pure maple syrup
• 1 teaspoon vanilla
• ¼ cup water
• 1 teaspoon baking soda
• 1 tablespoon apple cider vinegar

Instructions

1. Preheat your oven to 350F and line a standard loaf pan with parchment paper. (Not to be confused with wax paper!)
2. In a medium mixing bowl, whisk together the buckwheat flour, cinnamon, ginger, cloves and baking soda, then stir in the pumpkin puree, melted coconut oil, maple syrup, vanilla and water. Finally, add in the apple cider vinegar, which will help the loaf rise when it reacts with the baking soda.
3. Transfer the batter to the lined loaf pan, and smooth the top with a spatula. Bake at 350F for 50-60 minutes, until a toothpick inserted in the center comes out clean.
4. Allow to cool completely before slicing and serving.

GIG Volunteers Needed

I want to remind everyone that we are still in need of some warm,
strong and passionate people to take over GIGSWWA by the end
of the year! We have all worked so long and hard to establish our
local support group! It is a great way to meet new people and help
educate them on how to deal with gluten intolerance and Celiac
Disease. Please don't let all the years go to waste, there are always
those that need help and guidance in dealing with their health issues.
Everything is well organized, printed out and filed with computer
access, so it is ready to take over with ease. Please help us continue
on as long as possible...Thank you!
Contact Kristi Curtis: justus323@yahoo.com
360-518-0464 / 360-695-0862

Starbucks

As I said, the company discourages anyone with celiac disease or non-celiac gluten sensitivity from ordering an espresso or blended drink prepared behind the counter.

However, I've found that plain coffee drinks (espresso or brewed coffee) are gluten-free to well below 20 parts per million (based on my own reactions or lack thereof, not on any objective testing). I've also had good (but not perfect) luck with milk-based drinks such as cappuccinos and lattes. Occasionally I do feel like I've gotten one that's slightly cross-contaminated, but that hasn't stopped me from drinking them. (For more information on coffee and gluten, check out Is Coffee Gluten-Free?)

If you avoid dairy, Starbucks' soy milk (the company's own house brand) is considered gluten-free to 20 parts per million, according to the baristas. Be aware that the baristas do use the same steaming wand to steam both soy and regular milk, so if you react badly to either, you may want to stick with plain coffee or espresso.

If you're a tea drinker, Starbucks offers Tazo teas. Four Tazo flavors contain gluten: Green Ginger, Tazo Honeybush, Lemon Ginger and Tea Lemonade. In addition, because the same tongs are used to dispense all tea bags at Starbucks, you risk cross-contamination by ordering tea there. When I want tea, I ask for a cup of plain hot water and use my own tea bag.

Blended Drinks: Yes or No?

Unfortunately, blended coffee drinks pose more of a problem for those of us who avoid gluten.

There's conflicting information on whether Starbucks' light frappuccino mix contains gluten (as of July 2012, a customer service representative told me that it did). Regardless, other ingredients (such as the java chips and some of the sprinkles) definitely contain gluten, and the equipment to blend those drinks likely is not cleaned perfectly in between uses.

If you must have a frappuccino-style drink, I'd stick with the bottled, gluten-free-labeled options (all of which are manufactured by Pepsi Co. for Starbucks).

Starbucks doesn't provide ingredient lists for its various syrups and other mixes used to create beverages such as the Pumpkin Spice Latte and Caramel Hot Chocolate, in part because ingredients can vary from store to store and at different times.

You can check those lists at the individual stores for yourself (the baristas should know, although knowledge varies depending on whom you ask), and potentially order one that's free of gluten ingredients. Still, beware of the large potential for cross-contamination when ordering one of these drinks — many people have reported problems with them.

When it comes to the perennially popular Pumpkin Spice Latte, a company spokesperson reported to me in September 2013 that it doesn't contain gluten ingredients, but the syrup and toppings could be subject to cross-contamination in manufacturing (see more on this: Starbucks Pumpkin Spice Latte: Gluten-Free or Not?).

In any event, you might be better off making your own at home — my article on gluten-free pumpkin recipes offers a great option, plus a bunch of other ways to use pumpkin that go way beyond pie.

The bottom line: plain coffee or espresso-milk drinks may be okay, but blended and flavored drinks are extremely risky.

Gluten-Free Food at Starbucks

It can be discouraging for those of us who follow the gluten-free diet to ogle the bakery case and know there's nothing in there for us.

The company's foray into gluten-free bakery products several years ago didn't go well, and Starbucks hasn't tried again. As of mid-2013, in fact, right after Starbucks competitor Dunkin' Donuts announced it would carry gluten-free bakery treats, Starbucks said it had no plans to do so (Are Rumors of New Starbucks Gluten-Free Options True or False?).

However, some Starbucks branches do carry one or two products that are labeled gluten-free. For example, at various times (although not lately) I've seen packages of Food Should Taste Good chips (those are certified gluten-free), KIND snack bars (all considered gluten-free) and Lucy's Cookies (also certified gluten-free).

Sadly, none of the prepared meal options are considered gluten-free, including the salads (which could be made in a safe manner, but currently aren't).

The bottom line: If you're starving and just looking for a quick snack, you may be able to find one at Starbucks. But don't expect anything more than that (and definitely don't expect a yummy gluten-free pastry to go with your plain coffee).

-About.com CeliacDisease

Miracle Cure Juice

2 large beets
4 long carrots
2 apples
6 stalks celery
2 limes
2 " ginger

Prevents: Heart Attack, Cancer, High Blood Pressure, and Constipation.
Strengthens: Immunity, Eyes, Liver, Spleen, Kidneys, Pancreas, and
Digestive Tract.
-Raw for Beauty on Facebook

GIG Takeover

I want to remind everyone that we are still in need of some warm,
strong and passionate people to take over GIGSWWA by the end
of the year! We have all worked so long and hard to establish our
local support group! It is a great way to meet new people and help
educate them on how to deal with gluten intolerance and Celiac
Disease. Please don't let all the years go to waste, there are always
those that need help and guidance in dealing with their health issues.
Everything is well organized, printed out and filed with computer
access, so it is ready to take over with ease. Please help us continue
on as long as possible...Thank you!
Contact Kristi Curtis: justus323@yahoo.com
360-518-0464 / 360-695-0862 

September GIG Meeting

Our monthly support meeting is tomorrow!
September 21st, 2013, 10am-12pm
Legacy Salmon Creek Hospital
2211 NE 139th St.
Vancouver, WA 98686
6th Floor Classroom
A great line up of guest speakers:
Charles Luce from Luce's GF Artisan Bread
Chef Kimi Reid with Real Recipe Plans
Don't miss it!!

Fiesta Quinoa Salad

2 cups cooked quinoa, cooled
1 (15oz) can black beans, rinsed and drained
1 c corn
1 medium tomato, diced
2 green onions, minced
1 large ripe avocado, cubed

Citrus Dressing
3 Tb lime juice
1 1/2 Tb olive oil
2 tsp gluten-free tamari
2 tsp honey

In a large bowl, combine quinoa, beans, corn, tomato,
green onions, and avocado.
In a small bowl, whisk together dressing ingredients until combined.
Pour dressing over quinoa mixture and stir until well combined.
Pack into containers and store in the fridge.
Serves 4-6
-Taste For Life test kitchen, Fred Meyer

Cracking The Coconut Oil Code

Coconut oil is making its way from the grove to the grocery
store. It doesn't resemble oil ( it's a creamy semi-solid), but
it's a milder tasting alternative to other oils, butter and shortening.
In addition to raising levels of "good" (HDL) cholesterol, it
contains lauric acid, which research suggests may boost your immune
system and stimulate your metabolism. (As with any fat, moderation
is key.) Use it in:
Stir-fries A high smoke point means coconut oil can withstand high
temps without burning.
Baked goods It's low in unsaturated fat and high in antioxidants. Try
it in cookies or brownies that call for vegetable oil or canola oil ( run
the jar under warm water to liquefy it before using).
Frostings A neutral smell and a pleasant nutty flavor make the oil a
good dairy-free sub for recipes that call for cream or butter.
-Rachael Ray Magazine, September 2013

September GIG Meeting

Our monthly support meeting is next Saturday
September 21st, 2013, 10am-12pm
Legacy Salmon Creek Hospital
2211 NE 139th St.
Vancouver, WA 98686
6th Floor Classroom
A great line up of guest speakers:
Charles Luce from Luce's GF Artisan Bread
Chef Kimi Reid with Real Recipe Plans
Don't miss it!!

Kale Makes a Comeback

Suddenly kale is everywhere. You'll find bagged, fresh kale in
the produce section of the supermarkets and crispy baked kale
in the chip aisle. Once a lowly garnish, kale has made the leap
to veggie superstar.
That's good news for people with arthritis, because kale's
loaded with nutrients- especially vitamin K, which fights
inflammation.
All that K may help stave off osteoarthritis (OA), too. A study
published in Arthritis & Rheumatism found that people who
don't get enough of it are more likely to develop early signs of
OA in their hands and knees- namely, bone spurs and a narrowing
of the space between joints, a sign of cartilage breakdown.
Kale is also a great source of vitamin C, which recent studies show
can benefit bone and joint health.
And because kale is low in calories, you can eat plenty and keep
the weight off, and that prevents inflammation and stress on joints,
says registered dietician Ruth Frechman, a spokesperson for the
Academy of Nutrition and Dietetics.
-Arthritis Today Magazine

Coconut Recipes

Coconut Rice
Combine 1 cup long-grain white rice, 2 cups fresh coconut water,
1 tablespoon butter, 1/2 teaspoon salt, and pepper to taste in a
saucepan and bring to a boil over medium-high heat. Reduce the
heat to low, stir, cover and simmer until the rice is tender, about
20 minutes. Remove from the heat and set aside, covered, 10
minutes. Fluff with a fork and season with salt and pepper.
-Ricky Scott
Coconut Chips
Remove the flesh from 1 brown coconut, leaving the thin skin on.
Shave the coconut flesh into thin strips using a vegetable peeler.
Toss 2 cups of the shaved coconut with 1 to 2 teaspoons
confectioners' sugar. Spread on a parchment-lined baking sheet
and toast in a 300 degree oven, stirring occasionally, until golden,
20-25 minutes. You can sprinkle these chips over frozen yogurt
or toss with sauteed string beans- they're delicious!
-Leah Brickley, Food Network Magazine

Yummy Pizza Recipe

Great idea for all those mini tomatoes!! This was a family favorite when my kids were growing up!! To make GF, try the Udi's GF Tortillas. I made mine "en mass" on my electric pancake griddle to keep up the demand!
TORTILLA PIZZAS WITH SWEET 100s and FETA CHEESE

8 inch flour tortillas
1 oz Monterey jack cheese, shredded (1/4 c)
1 oz feta cheese, crumbled (1/4 c)
mini tomatoes, halved
fresh thyme (though I have used fresh rosemary as well)

Make pizzas assembly-line style or all at once as follows:
heat tortilla in sauce pan over moderate heat 5 min until crisp and light brown, flip over
Evenly distribute Monterey jack and feta cheese, about 9 of the halved tomatoes, approx 1/2 tsp thyme. cook 5-6 min until cheese is melted and bottom of tortilla is crisp and light golden brown. Remove from pan with spatula, cut into quarters or sixths. Serve immediately
Enjoy!!

-By Stephanie Cody

September GIG Meeting

Our next support meeting is only 7 days away!
Saturday, September 21st, 2013, 10am-12pm
Legacy Salmon Creek Hospital
2211 NE 139th St.
Vancouver, WA 98686
6th Floor Classroom
A great line up of guest speakers:
Charles Luce from Luce's GF Artisan Bread
Chef Kimi Reid with Real Recipe Plans
Don't miss it!!

Is Childhood Obesity Shaping Our Future?

We’re raising a nation of supersized kids.

With US obesity rates on the rise in general, children have become especially vulnerable. Childhood obesity now affects about 17% of American kids and teens, which is three times the rate 30 years ago. And sadly, 1/3 of all US children are now considered overweight or obese.

The New Obesity Classification that Affects 5% of US Children

What concerns me even more is a new report released this week by the American Heart Association that has classified a new category of childhood obesity. “Severe” obesity is now affecting 5% of children. This new designation applies to a BMI (body mass index) at least 20% higher than the 95^th percentile for their age and gender. To give you a better idea, a 7-year old girl of average height that weighs 75 lbs would be classified as severely obese.
Children headed down this path at such a young age are only being set up for far greater health risks later in life including Type 2 diabetes, osteoarthritis, stroke, cancer, and cardiovascular concerns such as high cholesterol, high blood pressure and clogged arteries.
From the early days in my nutrition career at the WIC Food Program in New Haven, Connecticut, I’ve seen the critical role that parents play in a child’s weight. As adults, children follow our example, and the eating habits they form at a young age set a foundation for their food choices and preferences much later in life. I have seen this time and time again with clients who really struggle with the basic concepts of nutrition because of their upbringing.

Good Habits Start at Home

The best thing you can do as a parent is to make your home an “oasis” of healthy eating. Make meal selection, preparation and dining a fun, family event. Focus on fresh foods for meals and snacks and avoid filling your pantry with processed snacks, cereals and sweets. When you do buy “convenience” items, always watch the label for high fructose corn syrup and high sugar content.
Take your kids to the farmer’s market or help them grow their own fresh fruits, veggies or herbs. Exposing kids to a variety of foods (yes, even Brussels sprouts) at a young age can not only provide extra nutritional benefits, but will also expand their palate for life.  This article provides some great ideas to get the conversation started in your house.
And, never forget that little eyes are on you! Evaluate your diet and use this as a way to give your eating habits a tune-up too.

Turn Off The TV and Get Moving!

It’s seldom you see children playing outside these days; they’re all inside watching television or playing video games which is only contributing to the problem.
New research published September 9 in the journal JAMA Pediatrics studied 121 families with overweight children who all slept in a room with a TV. In the intervention group, families received in-home counseling about healthy habits, and children cut down their TV time by one hour a day and increased their sleep by a half hour each day – and they reduced their BMI by 20%!  The children in the control group continued to gain weight, increasing their BMI by 20%.
Start encouraging daily physical activity – spend time really playing together! Go to the park, walk the dog, ride bikes through the neighborhood or play a game. If you’re active, your kids will follow.

Encourage a Positive Relationship with Food

Last but not least, never take a negative approach to dealing with your child’s weight or eating habits by ridiculing them or putting them down.  Weight struggles can be especially damaging on a child’s self esteem and can cause emotional eating issues and eating disorders that last far beyond the childhood years. From early on, avoid using food as an unnecessary soothing method or reward, and remember to always encourage a positive relationship with food.
-Edge On Health, Dr. Ann Louise Gittleman

Winter Sore Throat Tea

Cut up enough lemon into slices so that it fills roughly half to three-quarters of the mason jar you are preparing. Add in several slices of ginger to the mix. Lastly fill the remainder of the jar with organic honey. Seal jar and put it in the fridge, it will form into a “jelly”. To serve- spoon jelly into mug and pour boiling water over it. Store in fridge 2-3 months.
-Just Eat Real Food

Are Organic Tomatoes Better?

Researchers have found that organic tomatoes are smaller
but more nutrient dense than conventional tomatoes. More
specifically, organic tomatoes contain more lycopene, vitamin
C and total antioxidants than nonorganic tomatoes. Cherry
tomatoes are one of the highest sources of pesticide residues
when not organic. Choose organic ketchup for more lycopene.
-Taste Magazine, September 2013

Diet Can Reduce Gout Risk

To help prevent painful gout and keep your heart healthy,
eat like a Mediterranean native: Load up on fruits and veggies,
lean protein and olive oil, and limit sweets and red meat.
Elevated levels of uric acid (hyperuricemia) can lead to gout
and heart disease. And new research published online in April
in the Journals of Gerontology found that following a Mediterranean
diet for five years significantly lowered uric acid in elderly people
with hyperuricemia.
One possible explanation: The Mediterranean diet is packed with
nutrients that prevent inflammation, protect cells from damage and
prevent insulin resistance, all of which are associated with lower
levels of uric acid.
Arthritis Today Magazine, October 2013

Weather and Fibromyalgia

A study found little evidence that weather triggers fibromyalgia
pain and fatigue. It was published online in Arthritis Care and
Research. Yet previous research has found up to 92 percent of
people with the chronic condition say specific weather conditions
affect their symptoms.
"Our study shows more evidence against than in support of an
influence of specific weather conditions on daily symptoms of
pain and fatigue," says lead study author Ercolie R. Bossema,
PhD, a member of the Psychorheumatology Research Group
at Utrecht University in the Netherlands.
Researchers say their findings don't rule out the possibility that
some patients are more sensitive to weather than others. For
instance, they found that some patients have more or less pain
when it's hot outside. But for most patients in this study, a
weather-symptom association wasn't found.
-Arthritis Today Magazine, October 2013

Don't Char The Meat

No matter what you are grilling, take special care not to char the meat.
Overcooking meats increases the release of cancer-causing toxins,
says Victor Sierpina, MD, professor of integrative medicine and family
medicine at the University of Texas Medical Branch in Galveston.
Such compounds may also exacerbate symptoms in autoimmune
arthritis, he says.
Grill all meats on a low temperature or wrap them in foil to avoid the
health risks of charring. Marinating meat in the juices of vitamin-C-rich
foods like lemons, limes, oranges or tomatoes before you grill can
help, too. Experts say vitamin C helps neutralize the damaging effects
of the cancer-causing compounds.
-Arthritis Today Magazine, October 2013

Gluten-Free Retailer

PCC is proud to have earned the nation's first Gluten-Free
Retailer Endorsement from the Gluten Intolerance Group
of North America.
They carry about 2,000 gluten-free products, from pastas
and pancake mixes to health and body care. They also offer
a wealth of resources for their gluten-free customers,
including product identification tags, cooking classes, store
tours and a gluten-free specialist in each store.

Improve Your Meatballs

Meatballs are like burgers: The more you mess with the meat,
the tougher they'll be. Mix the ingredients with your hands until
just combined- don't overwork. And skip the browning; try
poaching the meatballs in a broth or sauce. They'll absorb the
liquid and turn out extra tender.
-Food Network Magazine, May 2013

Know When to Salt

Timing is everything when you are salting vegetables. To get
crisp, browned veggies, salt them at the end of cooking- after
they've browned. To get soft, saucy vegetables like carmelized
onions, add salt early on: It draws out moisture, which helps
break them down.
-Food Network magazine, May 2013

Speed Up a Roast Chicken

For a fast weeknight meal, roast two half chickens instead
of one whole bird. It takes just 35 minutes. Use a rimmed
baking sheet instead of a deep roasting pan (the short sides
help the heat circulate evenly), and choose the convection
setting on your oven if you have one: You'll get crisp, golden
skin in a hurry.
-Food Network Magazine, April 2013

Design a Spread

Combine a soft cheese like goat cheese or ricotta with
chopped nuts, seeds, dried fruit, grated garlic or a favorite
condiment to make a quick sandwich spread. You can also
use the spread on crostini, or dollop it onto hot pasta for a fun,
fast dinner. ( I like Against the Grain Baguettes and Schar or
Jovial pasta.) Yummy!
-Food Network Magazine, April 2013

Good To Know

In a recent study, people who ate 4 to 5.4 ounces of lean
beef per day saw their cholesterol levels drop by about
5 percent.
Cucumbers are super hydrating (they're 95 percent water)
and they're a good source of vitamin K, too.
-Food Network Magazine, June 2013

Potassium Check

The average American gets about 2,500 mg of Potassium
per day, but you should consume at least 3,500 mg to promote
healthy blood pressure. Up your intake by eating more of these:
Raisins (340 mg per 1/4 cup)
Mushrooms (223 mg per cup)
Bananas (422 mg per banana)
Corn (275 mg per ear)
Papaya (264 mg per cup)
White beans (595 mg per 1/2 cup)
-Food Network Magazine, June 2013

Hot Tips

Grate Your Garlic
If you're using raw garlic in a dish, grate the cloves on a
fine grater. It's much faster than mincing, and you'll end
up with a mix of garlic juice and tiny bits of clove that
distribute evenly in salsas, dressings and other uncooked
dishes. Best of all, you won't have to worry about biting
into a big chunk.
Buy Frozen Brown Rice
One of our favorite new supermarket finds is frozen brown
rice. It's fully cooked and ready to use. You can add it straight
from the freezer to soups, stews and stir-fries and save about
45 minutes of cooking time.
Fire Up The Broiler
Broiling is a great hands-off way to cook fish: You'll get a nice
caramelized crust on top, and you won't need to flip the fillets.
Be sure to preheat the broiler first, then cook the fish for 6 to 8
minutes per inch of thickness. If you line the pan with foil, the
cleanup is super easy.
-Food Network Magazine, June 2013

Most Powerful Antioxidant

Meet the night-time miracle molecule.
Although Astaxanthin has been touted as the most powerful antioxidant on the planet, it doesn’t hold a candle to the promise of melatonin. Simply put, melatonin doesn’t just help you sleep which is essential to weight loss, it potentially saves your life while helping you pare off the pounds in the process. A 2011 study at the University of Granada in Spain found that melatonin helped in controlling weight gain, even without reducing the intake of food.
Called the Dracula hormone because its production peaks at night—this remarkable substance, produced by the pineal gland buried deep inside the brain—increases the effectiveness of the body’s own killer cells, the lymphocytes, which can fight off foreign invaders.
It is also a precursor of glutathione—that powerful detoxifier that occurs in every cell in your body.
Like a resident handyman, glutathione can repair any free radical damage on the spot as well as clean up any toxins and the injury they cause.
Unlike most other antioxidants, melatonin can cross the blood-brain barrier—meaning that it can actually breach the membrane designed to prevent toxins from entering your brain.
Perhaps most interestingly  and unknown to many concerned weight watchers, melatonin stimulates your thyrotropin-releasing hormone (TRH), which the body uses to create thyroid stimulating hormone (TSH) helping to stoke your metabolism. A high TSH is a marker of hypothyroidism which causes fatigue, cold intolerance, depression, muscle cramps, joint pain, constipation and…weight gain.
Since melatonin substantially decreases as we age and is reduced by electropollution, I recommend that everyone—but especially those over 50 take melatonin.  One of the best food sources is tart cherries—aim for two to three servings a week of 8 ounces of cherry juice or 3.5 ounces of dried cherries
The optimum supplement dosage is 1-3 mg, preferably in a time-released form. The UNI KEY Melatonin 3mg supplement, which I helped to formulate also contains the most common lacking minerals—manganese, selenium, and zinc—all of which can help to support your thyroid produce the activated T3 hormone for sustained weight control.
There is also an exciting melatonin-enhancing lifestyle secret that I have used successfully with myself and with many of my clients. It’s called Earthing.
A pilot study published in The Journal of Alternative and Complementary Medicine (2004), found that 66% of participants who slept grounded with Earthing technology experienced an increase in melatonin ranging from 2 to 16 percent after just eight weeks. Several studies have also found that sleeping grounded “normalizes the daily cortisol [stress hormone] rhythm, improves sleep, and reduces pain and inflammation,” writes James L. Oschman, PhD, in the Journal of Bodywork Movement and Therapy.
So, what is “Earthing,” you ask?
Throughout time, humans have strolled, sat, stood, and slept on the ground—the skin of our bodies in constant physical contact with the surface of the Earth. Today, we are disconnected from the Earth’s energy, especially because rubber or synthetic-soled shoes have replaced leather soles which were more conductive to Mother Earth.
Science has proven that the Earth is teeming with negatively charged electrons. When connected to the Earth, these electrons—nature’s most abundant source of antioxidants lower sleep-disturbing cortisol, and stimulate melatonin secretion. In addition, Earthing has been found to promote more energy, quicker healing, and reduced inflammation and pain.
Earthing technology allows you to reconnect to the earth indoors—via revolutionary lifestyle products—to allow the Earth’s healing energy to flow into our bodies. You can sleep grounded with the Earthing Half Sheet (placed at the foot end of any bed, over the bottom fitted sheet, and tucked around and under the mattress) that grounds your body to the Earth for sound sleep. For more versatile grounding and the most affordable option, consider an Earthing Universal Mat or Earthing Wrist/Ankle Band for use while sleeping,
 working or relaxing. Learn more about Earthing at http://www.unikeyhealth.com/earthing.
-Edge On Health, Dr. Ann Louise Gittleman