Wednesday, December 31, 2014

Paleo Carrot Muffins

2 1/2 cups almond flour
1 cup grated carrots
3 eggs
1/2 cup applesauce
1/4 cup melted coconut oil
1/4 cup honey or maple syrup
1/2 tsp baking soda
1/4 tsp sea salt
Directions Preheat oven to 350.
Combine all ingredients together and put into lined muffin tin. Bake for 20 - 25 minutes, or until golden.
*Please note these don't rise too much since they're gluten-free.
-Living Well Network

Tuesday, December 30, 2014

A Gut-Healing Blueberry Protein Smoothie

Adapted from The Gut Balance Revolution
Tender and nutrient dense, spinach is a mild-tasting green to sneak into your breakfast foods. Blueberries and sweet-tasting stevia will mask any slight veggie taste, making it a good option to share with family members who don't always eat their veggies. (As you start building a healthier gut, as outlined in The Gut Balance Revolution, you can replace the coconut milk with 2 percent plain kefir or yogurt.) Or for a flavor swap, use a half teaspoon almond extract in place of the cinnamon.
1 cup leftover brewed green tea (cold)
1 cup plain, unsweetened coconut milk
2⁄3 cup plain or vanilla whey protein powder
½ cup fresh or frozen blueberries
½ cup raw baby spinach
2 tablespoons ground flaxseeds or chia seeds (or chia-flax flour)
1 tablespoon coconut oil
2 teaspoons stevia powder
½ teaspoon ground cinnamon
8 ice cubes
In a blender, place the tea, coconut milk, protein powder, blueberries, spinach, ground seeds, oil, stevia, cinnamon, and ice. Process until smooth. Divide evenly into 2 glasses and serve immediately.
Makes 2 servings
Nutrition Per Serving (2½ cups): 261 calories, 20 grams protein, 18 grams carbohydrates, 14 grams total fat, 9 grams saturated fat, 0 milligrams cholesterol, 6 grams fiber, 115 milligrams sodium.

Celiac Disease

The research team broke celiac disease down into three types:
1) The first type, classical, in which patients present with malabsorption syndrome.
2) The second type, non-classical, in which patients experience extraintestinal and/or gastrointestinal symptoms other than diarrhea.
3) The third type, subclinical, with no visible symptoms. ("Silent celiac disease")
The team found that just 27% of the non-classically symptomatic group complained of diarrhea, while other gastrointestinal manifestations included bloating (20%), aphthous stomatitis (18%), alternating bowel habit (15%), constipation (13%) and gastroesophageal reflux disease (12%).
Extraintestinal manifestations included osteopenia/osteoporosis (52%), anemia (34%), cryptogenic hypertransaminasemia (29%) and recurrent miscarriages (12%). (These last are considered silent celiac.)

Wednesday, December 24, 2014

Sushi Information

There's no denying the healthy benefits of high-quality sushi — the kind you find in the best Japanese restaurants around the globe (and pay a pretty penny for). Truth is, most of the sushi that is being consumed these days is not of that standard. It's more the quick cheap variety you get either at neighborhood restaurants or sushi on the go. If you're not careful, sushi can be a very high carb lunch without any protein or vegetables, leaving you hungry and craving more sugar after eating it.
Here are a few things to consider before grabbing a quick roll or two:

1. Sushi rice is made with sugar and rice vinegar. On average, two tablespoons of sugar and two tablespoons of rice vinegar is used per two cups of sushi rice. On top of all that sugar, your typical hand roll is 60 - 75% rice — the equivalent carb content of two slices of bread.
2. The type of rice used in sushi is short grain rice which spikes blood sugar levels.
3. The protein amounts in sushi are very small. I recommend a palm size of protein with every meal. You would have to eat a lot of sushi to get that covered and then there's all that rice you would eat along with it.
4. As it's low in protein and fat, it's low in satiety and you will be craving more sugar after your typical quick lunch sushi.
5. It's very salty. Sushi rice is made with salt and soy sauce is very high in salt.
6. A lot of things in your average sushi, like the crab sticks in California rolls, are processed foods.
What You Can Avoid
  • Anything fried, like tempura, which is fried in vegetable oil.
  • Anything with teriyaki sauce and Japanese mayo as they are very high in sugar.
  • Seaweed salads. I have them depending on the establishment. Most places don't make them on the premises and will be commercially made and will more than likely have added MSG.
  • Edamame (soybeans). I will eat soybeans in their whole form from time to time but I do avoid all refined soy products (tofu, soy oil, soy milk). 90% of soy products are genetically modified in the US. There is a big debate on whether soy is a healthy food, there are lots of studies supporting both sides of the argument. My number one concern is that they contain natural plant oestrogens that mimic estrogen in our bodies and may cause hormonal imbalances. I would avoid if you are trying for a baby, pregnant or have any endocrine issues.
  • Soy sauce contains wheat. If you are wheat intolerant like me, as for tamari, which is a wheat free version of soy sauce. I always take my own bottle, just in case the restaurant does not offer it.
More Rules To Follow For Healthier Sushi
  • Stick to sashimi.
  • Ask for my rolls to be rolled without rice (depends on the establishment whether or not they will do this).
  • If having rice, I go for brown.
  • If white rice rolls are the only option I take some of the rice off.
  • Protein sources: I go for things like raw salmon and tuna.
  • I go somewhere that I know they have a high turnover so I know it's fresh.
  • Have a seaweed salad if you think it's MSG free. Seaweed is a good source of vitamins and mineral, protein and fiber.

Monday, December 22, 2014

Sassy Water

Cynthia Sass, the nutritionist that actually “invented” this drink, called “Sassy” in her honor, says that this magical water has amazing effect on the digestive system and significantly relieves bloating.
-8 glasses water
-1 tsp grated ginger root
-1 medium-sized cucumber, peeled and cut into slices
-1 medium-sized lemon cut into slices
-12 fresh mint leaves and 1 tsp dried mint

Preparation and Consumption:
Mix all the ingredients in a large bowl, leave them overnight, and it is best if you keep the bowl in the fridge. Consume 4-5 glasses during the whole day.
You can start drinking it in the morning before your breakfast for better and instant results. You will feel like you have lost 1 pound after the first two hours.
Nutritionists say that by regular consumption of this drink and moderate physical activity, it would melt the belly fat and help you finally get that flat and sexy stomach.
People who have consumed this drink regularly say that the results they achieved are more than fantastic if you take in consider that you could lose up to 12 kilograms, of course by following a proper diet regimen as well.
This “Sassy” water is not recommended for pregnant women and nursing mothers, nor for people having stomach problems or allergy to any of the ingredients listed!

A Twist on Meatloaf

Baked Alaska Meat Loaf
1 package McCormick® Brown Gravy Mix
1 1/2 pounds ground beef
2 teaspoons McCormick® Onions, Minced
1/4 teaspoon McCormick® Black Pepper, Ground
1 teaspoon McCormick® Chives
4 servings instant mashed potatoes
1/2 cup shredded cheddar cheese

Preheat oven to 350°F. Mix Gravy Mix, ground beef, minced onion and pepper in large bowl. Shape into a loaf, 2 inches high, in shallow baking pan.
Stir chives into prepared mashed potatoes. Spread over meat loaf. 3. Bake 55 minutes or until cooked through. Sprinkle with cheese. Bake 2 minutes longer or until cheese melts.
Peggy's Skinny Friends

Thursday, December 18, 2014

A Great Product

I tasted a great new product called Juvo. It is raw meal and protein that comes in various flavors. It is organic, free of Gluten, Soy, Whey, Yeast, Nut, Dairy & Preservatives. No artificial Flavors, Colors, Sweeteners or Stevia. It was formulated by an Oncologist and has 55 Premium Raw Greens & Whole Foods. It is one of the best I have ever had and I love that it is unsweetened. I tried the Original, the Apple and the Green Grass so far. They all have subtle flavors that taste real and healthy. Give them a try when you can. If you can't find them in the stores, contact Grace Yim at Juvo.

Attention Bliss Bar Lovers

For those of us that are craving Bliss bars from Starbucks, this message is for you! I discovered that Wow Brand makes a seasonal white chocolate and cranberry cookie that is soft, chewy and has that "Bliss Bar" taste that's sure to please. Don't wait, give them a try! Just remember, they are seasonal and will disappear soon. They also offer a Pumpkin Spice cookie and a Peppermint Brownie bite that come in tubs, so there is enough to share. That is, if you want to...

Wednesday, December 17, 2014

Save the Date

The Gluten Free Support Group of SW WA has recently changed the location of its meetings to PeaceHealth Southwest Medical Center in Vancouver. Our first meeting there will be on January 17, 2015 from 10:00 to 11:30 A.M. Please save the date! If you have any questions, contact me at 360-571-8998 or
We hope to see you there! Thank you for your support!

Thai Chicken Pizza

AUTHOR: Danielle Walker -
PREP TIME: 20 mins
COOK TIME: 27 mins TOTAL TIME: 47 mins


  • 1 recipe for grain-free crust (omit the herbs)
  • 1 ½ cups cooked, shredded chicken
  • 2 tablespoons chopped green onion
  • 2 tablespoons chopped cashews
  • ¼ cup grass-fed cheese of choice (optional)
  • ¼ cup shredded carrots
  • ¼ cup bean sprouts
  • ¼ cup chopped fresh cilantro
for the sauce
  • ½ cup unsweetened almond butter
  • 2 tablespoons coconut milk
  • 2 tablespoons coconut aminos
  • 2 tablespoons coconut palm sugar, or coconut crystals
  • 1 tablespoon fresh lime juice
  • 1 teaspoon grated ginger root
  • ½ teaspoon minced garlic
  • ½ red pepper flakes


  1. Preheat oven to 350°FPrepare the crust according in to the recipe, but omit the herbs. Bake for 12 minutes, until golden brown.
  2. Increase the oven temperature to 400°F. Whisk together the sauce ingredients then spread it all over the baked crust.
  3. Top with chicken, green onions, cashews, and cheese if using. Place the pizza directly on the rack and bake for an additional 15 minutes, until the sauce is bubbly and the cheese (if used) is melted.
  4. Allow the pizza to cool for 5 minutes then top with carrots, bean sprouts, and cilantro. Serve hot.

Note on chicken: I use leftover roasted or rotisserie chicken for ease. If you don’t have any, the quickest way to cook chicken for a salad is to poach it. Fill a small pot halfway with water and bring to a boil. Add 2 boneless, skinless chicken breasts, then partially cover and simmer on low for 8 minutes. Remove the pan from the heat and let the chicken sit in the hot water, covered, for another 15 minutes. Allow to cool, then shred. (1 pound raw boneless, skinless chicken breasts = about 2½ cups chopped or shredded cooked chicken)

Brown Butter and Molasses Cookies {Gluten-Free and Nut-Free}

Prep time
Cook time
Total time
Serves: 10
  • ½ cup (1 stick) unsalted butter
  • ½ cup brown sugar
  • ¼ cup granulated sugar
  • 1 egg
  • 1 tsp vanilla
  • 1½ cups, gluten-free flour blend*
  • 1 tsp baking soda
  • ½ tsp cinnamon
  • ½ tsp kosher salt
  • ¼ tsp ginger
  • 2 Tbl molasses
  • ICING (Optional):
  • 2 cups confectioners sugar
  • 2-3 Tbl milk
  • 1 tsp vanilla
  1. Brown butter in a small sauce pot over medium heat, stirring constantly until milk solids start to separate, turn golden brown and fall to the bottom of the pot (about 4-6 mins)
  2. Immediately scrape out of pot into a large bowl and refrigerate until fully cooled (about 1-2 hours)
  3. Whisk flour, baking soda, salt, cinnamon and ginger together in a medium bowl and set aside
  4. Add sugars into bowl with the cooled brown butter and using a hand-held mixer, beat together. Start on medium and go up to high once fully incorporated and beat until light and fluffy (about 7-10 mins)
  5. Beat in egg and vanilla and scrape the sides, if needed
  6. Slowly add in the flour and mix on medium speed until just incorporated before adding the molasses. Continue to mix on medium speed about 1-2 minutes.
  7. Scrape the dough onto a large piece of plastic wrap, form into a disk about 1″ thick and refrigerate until firm, about 2 hours.
  8. Remove dough from refrigerator and heat oven to 350 degrees. You can either drop dough by 1 tablespoon rounds onto parchment paper, about 2″ apart and bake them as regular cookies or roll out the dough onto a surface sprinkled with gluten-free flour and make cutout cookies.
  9. If you make drop cookies, I recommend sprinkling them with brown turbinado sugar before baking.
  10. To make cutout cookies: roll the dough on a surface sprinkled with gluten-free flour until about ¼” thick and cut into whatever shapes you like. Once cut, you should refrigerate the shapes, on parchment, about 2″ apart for 10 minutes, until slightly firm, before baking. This will allow them to keep better hold their shape.
  11. Bake cookies about 10-12 minutes or until lightly browned at edges.
  12. ICING:
  13. Place confectioners sugar in a small bowl and whisk in milk, 1 tablespoon at a time, until you reach your desired consistency. Add in vanilla and transfer to a piping bag with whatever attachment you would like to use to decorate your cookies (I just cut a small hole in the bottom of my plastic piping bag to line these cookies).
  14. Serve (or place next to the fireplace for Santa) and enjoy!

13 Gluten Free Blogs to Read Over the Holidays

1. Gluten Free Homemaker
2. Based on a Sprue Story
3. Celiac and the Beast
4. Gluten Free Doctor
5. Vegetarian Mamma
6. Poor and Gluten Free
7. Gluten Free Goddess
8. Gluten Away
9. Simply Gluten Free
10. Gluten Free School
11. Gluten Free Gal
12. Bravo for Paleo
13. Gluten Dude

Potato Latkes (Pancakes)

  • 2 cups Russet potatoes- peeled and grated
  • 1/4 cup onion- grated (pour off excess juice from measuring cup and add more onion)
  • 1 egg
  • 2 TBSP Pamela's Artisan Flour or Pamela's Bread Mix
  • 1-1/2 tsp kosher or sea salt
  • 1/4 tsp black pepper
  • oil for frying
Squeeze water out of grated potatoes in a thin towel. Mix onion, egg, flour, salt and pepper in a medium bowl. Mix well. Add potatoes and mix well again.
Heat a cast iron or heavy bottom pan with one tablespoon oil. When hot, scoop out pancake batter, about three or four at a time into the skillet. Cook 3 to 5 minutes on medium heat until golden and crisp. Repeat on other side. Remove to paper towels to drain. Repeat process.
Best served warm with sour cream or applesauce.

Cook eat Paleo

Paleo Breakfast Sausage
Yield: 8 patties
  1. Combine spices in small bowl. Add to ground pork and mix until just combined. Form into 8 patties.
  2. Cook patties in a skillet over medium-low heat until browned and cooked through.

New Cascadia

Head over to New Cascadia Traditional TM "The Gluten Free Artisans" TM TODAY, Wednesday, December 17th, for their second of two free holiday tastings, this one featuring pie and pastries from their seasonal menu.

Tasting begins at 10 a.m. and ends when their samples run out, so get there early and bring your appetite! If you're still hungry after your holiday sampler, stick around for lunch!

1700 Southeast 6th Ave
Portland, OR 97214
(Just south of Hawthorne)

Holiday orders close Monday, December 22nd, so don't hesitate!

They're celebrating this year with some delicious new holiday treats, like rugelach and brioche, as well as the classics, like bourbon pecan pie and raspberry-filled linzer cookies. See the menu below for a full list of holiday items!

All orders must be placed 48 hours in advance, which means orders for Christmas Eve close on the 22nd at 5pm. To order, stop by the café or call them at 503.546.4901.

Natural Pain Relievers

Age-Defying Antioxidants
Nature's Pain Relievers
Drop that pain reliever. You have natural options. Well, at least that’s the news from scientists in the U.S., Italy, Spain and Australia who say that extra virgin olive oil has the ability to help reduce pain and inflammation—among other health benefits.† Researchers at the Monell Chemical Senses Center in Philadelphia identified an antioxidant called aleocanthal, which is found only in extra virgin olive oil. This antioxidant has the uncanny ability to inhibit the cyclooxygenas (Cox) enzyme that incites pain and inflammation—much in the way ibuprofen does.†
Likewise, Italian researchers say that the phenols in extra virgin olive oil provide extra antioxidant power as well as anti-inflammatory, chemopreventive and anti-cancer benefits.†  Scientists from Spain add that extra virgin olive oil supports healthy aging and increased longevity.† Australian researchers say that extra virgin olive oil is also antimicrobial—to fight off certain bacteria.† Other benefits of extra virgin olive oil include helping to maintain a leaner body weight, to support brain and mental health, healthy blood sugar, joint health and heart health.† Just a few spoonfuls a day is all it takes.
Cherries can also help reduce pain.† In fact, research out of Michigan State University says that the anthocyanins in cherries (and other berries such blackberries, raspberries, blueberries and strawberries) that give them their rich color also help relieve pain more effectively than aspirin does.† Anthocyanins inhibit cylcooxygenase-1 and -2 in a way that’s similar to how anti-inflammatory drugs work.† Pretty amazing, right?
Muralee Nair, Ph.D., professor at Michigan State University College of Agriculture & Natural Resources and lead researcher of the studies, says that cherries are “as good as ibuprofen and some of the nonsteroidal anti-inflammatory drugs.” Nair said that his lab results indicate that consuming 20 tart cherries could provide anti-inflammatory benefits.† Cherries can also reduce uric acid levels, help ease pain after workouts and are a great source of vitamin C, potassium and boron—a mineral that supports bone health.†
But wait. . . there’s more. You might be surprised to know that there are more than 20 anti-inflammatory compounds in celery and celery seeds, including one called apigenin. Similarly, ginger reduces pain-causing prostaglandin levels in the body, while turmeric is often more effective than steroid meds for acute inflammation.†
Eating salmon, mackerel, herring and other fatty fish can help, too. The omega-3s found in fish convert to hormone-like substances that support healthy inflammation levels and decrease pain.† Dr. Alfred Steinberg, a National Institute of Health arthritis expert, says fish oil is an anti-inflammatory agent. It acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines—compounds that damage joints.†
Other foods to enjoy as nature’s pain relievers include flaxseeds, flaxseed oil, raw walnuts, walnut oil, grapes, asparagus, broccoli, cabbage, cauliflower, tomatoes, avocados, grapefruit, oranges, apricots, anchovies, sardines, high omega-3 eggs, nectarines, tangerines, papayas, peaches, plums, watermelon, nuts and seeds, apples, bell peppers and cranberries.
What a natural, delicious way to fight back against pain!
-Extraordinary Health News

†These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure, or prevent any disease.

Who Knew?

Athough it’s healthier to give a fruit basket as a gift, keep in mind that most fruit gift baskets are made with fruit that’s not organic. Many “holiday” fruits, like pears, apples, strawberries and cherries are considered the “dirtiest” produce contaminated with pesticide residue. So, always make sure that it’s organic. We called up Edible Arrangements, a fruit basket company, and they said their fruit generally isn’t organic, but each location sources fruit locally and will sometimes have organic produce. The only way to get an organic fruit assortment from Edible Arrangements is by contacting the store that’s making your gift basket and asking them if they have organic fruit available. Some of their baskets, such as the “Peace & Doves Festival” come with fruit dipped in white chocolate that contains partially hydrogenated oil (trans fat). You’d really be better off just creating your own gift basket with organic treats that you pick out yourself. And just an FYI – Harry & David has organic fruit gifts available online too. Slide4

Now for the good news, and an alternative worth getting!

I’ve been searching far and wide for the best holiday gift companies and found America’s Best Organics where you can create your own organic gift basket online or choose one of their combinations. I’m really excited about supporting this company because they are all about creating baskets that promote health, wellness and sustainability. Their baskets contain organic products and other eco-friendly items, made by American companies. They clearly list all the ingredients on their website – which isn’t something I generally found when researching other gift basket companies and is very helpful when shopping online.
-Food Babe

Monday, December 15, 2014

Gluten Free Health Fair

Mark your calendars for February if you live in East County (East Portland).

The Gresham Natural Grocers will be holding a Gluten Free Health Fair on February 7th from 12-3.

We will have classes, active and passive demo's, lots of great things to taste, some health and beauty product sampling, and much more! If you can pass this information on to your community it would be greatly appreciated. Please let me know if you'd like some further information. Thank you!

Cathy Cooke
Nutritional Health Coach

Natural Grocers by Vitamin Cottage
407 Northwest Burnside Road
Gresham, OR 97030
Telephone: 503-465-0130

Crab Rangoon Dip - A party favorite!

2 cups crab meat
16 oz. cream cheese (2 blocks)
1/2 cup sour cream
4 green onions, chopped
1 1/2 tsp. gluten free Worcestershire sauce
2 Tbsp powdered sugar
1/2 tsp garlic powder
1/2 tsp lemon juice

1. First, soften the cream cheese in the microwave for about a minute.
2. Chop your green onions. Add them and your two cups of crab meat .
3. Add the sour cream, Worcestershire sauce, powdered sugar, garlic powder and lemon juice.
4. Mix all the ingredients and bake for 30 mins at 350 degrees. Serve hot with chips, gf crackers or gf baguettes. I like Against the Grain Gourmet and Schar brands.


This delicious quinoa stuffing is packed with healthy ingredients and is full of amazing flavor! The perfect winter 'salad' or stuffing for the holidays



1 butternut squash, peeled, seeded, and cubed (see tutorial for cutting a butternut squash
1 red onion, peeled and diced
3-5 cloves garlic, with peel still on
1 Tbsp. vegetable or canola oil (or any high-heat oil)
salt and pepper
1 1/2 cups quinoa, rinsed
3 cups chicken broth, vegetable broth, or water
zest of one orange
2 cups roughly-chopped fresh spinach
2/3 cup dried cranberries
1/2 cup shelled pistachios


Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil.

In a large mixing bowl, toss butternut squash, onion, and garlic cloves (with peel still on) until they are evenly coated with oil. Spread then out in an even layer on the prepared baking sheet. Season generously with salt and pepper. Roast for 30 minutes, or until soft and cooked and the edges begin to slightly brown. Remove and set aside. Discard the garlic peels.

Meanwhile, stir together quinoa, broth (or water), and orange zest, and cook according to package instructions. (Or you can follow my tutorial for how to cook quinoa When cooked, set aside.

Add the cooked veggies, quinoa, spinach, cranberries and pistachios to a large mixing bowl, and gently toss to combine. Season with additional salt and pepper if need be. Serve warm.

Image and recipe via Gimme Some Oven:

Food Babe's Protein Rich Carrot Ginger Lentil Soup


Prep time
Cook time
Total time
Serves: 6
  • 1 and ½ cups yellow split lentils soaked for at least 8 hours or overnight
  • 2 tsp coconut oil
  • 1 large onion diced
  • 1 pound or 6 large carrots diced
  • 2 cloves of garlic minced
  • 2 inches of ginger minced (an inch more if you really like ginger)
  • 1 tsp cinnamon
  • ⅛ cup maple syrup or about 3 tablespoons
  • 1 bay leaf (optional)
  • 4 cups vegetable stock
  • 2 cups water
  • salt and black pepper to taste
  1. Soak yellow lentils for at least 8 hours or overnight
  2. In a large pot, heat coconut oil on medium
  3. Sautee onions and carrots for about 5 mins
  4. Next add ginger, garlic and cinnamon and cook another 2-3 minutes
  5. Add all other ingredients including the soaked lentils, bring to a boil and then reduce heat and simmer for at least 30 mins
  6. Before pureeing make sure lentils are soft but still intact – if they are still hard, simmer for another 10 mins or so
  7. Remove bay leaf, then puree soup in batches using a blender or directly in the pot using a hand blender
  8. Serve immediately
It’s hearty and satisfying and goes perfectly with a nice raw green salad. ***Please buy all organic ingredients if possible***

Sunday, December 14, 2014

10 Foods to Fight Candida

Coconut oil
Coconut oil naturally contains a fatty acid, called caprylic acid. This anti-fungal interferes with Candida growth and replication by poking holes in the walls of the yeast cells, causing them to die off.
Garlic contains allicin, a sulphur-containing compound with natural antifungal properties, specific to Candida. When eaten raw, this little food is one of the best antifungals around.
**Apple Cider Vinegar
Apple cider vinegar is the one type of vinegar allowed on a Candida diet. Research on apple cider vinegar is limited, but it appears to contain enzymes that help break down Candida.
Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, Brussels sprouts, arugula, cabbage, and radishes, contain isothiocyanates, the sulphur- and nitrogen-containing compounds that attack Candida.
Ginger contains gingerols and shogaols, the anti-inflammatory and anti-fungal components of the ginger root. While ginger is not the most powerful antifungal of the group, it does provide significant liver support while your body is detoxifying the Candida overgrowth.
Olive Oil
Olive, flax, avocado, and primrose oils contain polyphenols, which are antioxidants that can help your body fight Candida.
Cloves naturally contain eugenol, a powerful essential oil and extremely effective antifungal when taken internally. Clove oil can also be effective as a topical aid for fungal infections of the toe and fingernails.
Cinnamon is an anti-inflammatory spice with added anti-fungal properties. Similar to caprylic acid, it appears to damage yeast cells, causing them to denature and eventually die off. Cinnamon appears to be beneficial in the treatment of Candida, H. pylori, and even head lice, but it should not be used while pregnant or in the presence of a stomach or intestinal ulcer.
Wild Salmon
Wild Salmon is an excellent source of omega-3 fatty acids, which are also known to fight fungal infections.
Lemon Juice
The essential oil of lemons contains mild anti-fungal properties.  Lemon’s main role in the diet is to help detoxify your liver as it tries to fight off the Candida.
*Fermented foods are considered ‘food’ for the good bacteria in your gut, however it can feed Candida as well.  Therefore, I recommend eradicating the Candida overgrowth first and then adding in fermented foods to help build-up your army of beneficial bacteria.
If you would like to find out for sure if you have candida overgrowth, consider seeing a functional medicine doctor, who is trained in detecting and treating candida.

-Amy Myers, MD

For more help check out my Guide to Candida eBook

Saturday, December 13, 2014

Elana's Pantry Recipe

Cookie Mix in a Jar

  1. Place dry ingredients in the 16 ounce mason jar
  2. Place chocolate chips on top of dry ingredients in mason jar
  3. Place wet ingredients in the 4 ounce mason jar
  4. Punch a small hole at the top of your tag
  5. Tie larger jar with ribbon and tag
  6. Give the gift of high protein yum to a friend

Hurry Down!

Once more with feeling!

Lingonberries will do a limited reopening Friday December 12th and Saturday December 13th. The hours will be from 11:00-5:00. 50% OFF everything in the store! An extra 10% OFF all frozen products!

Stop in to say goodbye to Christina and stock up for the winter.

Wednesday, December 10, 2014

Pasta Fagioli in the Crockpot~ just like Olive Garden

2 lbs ground beef
1 onion, chopped
3 carrots, chopped
4 stalks celery, chopped
2 (28 ounce) cans diced tomatoes, undrained
1 (16 ounce) can red kidney beans, drained
1 (16 ounce) can white kidney beans, drained
3 (10 ounce) cans beef stock
3 teaspoons oregano
2 teaspoons pepper
5 teaspoons parsley
1 teaspoon Tabasco sauce (optional)
1 (20 ounce) jar spaghetti sauce
8 ounces gluten free pasta (I like Schar and Jovial brands)

Brown beef in a skillet.
Drain fat from beef and add to crock pot with everything except pasta.
Cook on low 7-8 hours or high 4-5 hours. Add pasta the last 30 minutes.
Serve with a nice crisp green salad and some gf garlic bread! Against the 
Grain Gourmet and Schar have some good baguettes.

Support Meetings

We hope everyone is having a very happy and healthy December. Try to make good choices, be careful and be safe! It looks like our support meetings will be at PeaceHealth on the third Saturday of each month starting in January. Stay tuned for more information!

Friday, December 5, 2014

Books & Treats!

Local author and Oregonian Gluten Freedom columnist Laura B. Russell will be signing books & hosting a Q&A at Kyra's Bake Shop on Sunday 12/14 from 2-4pm.

There will be treats, too! What a great reason to check out Kyra's expansion into a cafe down the street from her original bakery.

599 A Avenue
Lake Oswego, OR 97034
(503) 212-2979

Cookie Fun!

Gluten-Free Cookie Decorating with New Cascadia Traditional TM "The Gluten Free Artisans" TM. They say:

Come decorate cookies with us!
Thursday, December 11, from 3:30 - 5:00 pm

$2 buys two vegan sugar cookies + decorations
No need to sign-up in advance. Just come on by!

Tuesday, December 2, 2014

3Fellers Bakery

If you are planning now for the holidays and really don't want to bake any pies, give 3Fellers brand a try. They have Apple, Pecan and Pumpkin pies that are all natural, extremely flavorful, and are certified gluten free. The crust stays light and flaky due to the chia powder that they add to it. The company was started in 2007 by a mom for her family, she has 3 sons, and she knows what it's like to have Celiac disease. Her name is Susan Feller, she is a pleasure to talk to and is totally committed to providing delicious gluten free products for every one that would like a special treat. Check out their amazing website:

Monday, December 1, 2014

Grilled Cheese

Are you up for some comfort food? I made the best grilled cheese using Franz 7 Grain bread, which is nice and soft and even tastes like real bread. I put cheddar cheese, muenster cheese and some bacon on it and put it in a hot pan with a little butter. Left it in just long enough to crisp up, then flipped it over. It was so flavorful and cheesy. It tasted just like the sandwiches I remember having as a kid! Yummy!!

Sunday, November 30, 2014 Information

Posted 11 November 2014 - 12:01 PM
I remember reading many times that some Tazo teas have gluten in them - namely the Green Ginger, Tazo Honeybush, Lemon Ginger, and Tea Lemonade. I decided to check with the company because it looked like all old information and sure enough, they have revised their statement on gluten. Here is what I received from their Customer Care dept. Looks like they have removed the potential gluten in all tea flavors.

Thank you so much for taking the time to contact Tazo.

Thank you for your inquiry. None of our teas contain wheat or barley in them. Some of our teas do contain corn or corn derived products but no wheat or barley.
  • While some glues do contain wheat and/or animal products, no glue of any kind is used to seal Tazo filterbags. They are stapled; so there is no glue present.
  • Tazo Filterbag manufacturing plants have allergen control standards in place.
  • While there is always risk of cross-contamination with gluten containing products in the retail setting, the actual dry filterbag components should not contain any gluten. 

Vitamin Supplements

Collaborate with your doctor and pharmacist.
When it comes to dietary supplements, companies have to say "check with your doctor." But it's often a hollow statement because there's a general lack of education and knowledge about dietary supplements in health care, and the manufacturers know that! This is slowly changing, though. Whether you're seeing a conventional or an alternative practitioner, investigate the supplements you're interested in, and when you go to consult with him or her, take your research with you. Supplement research is moving as fast as any research now, and it's up to you to help your practitioner arrive at the right decision.

Pharmacists are really improving their education in this area, too, and understand or can look up drug and supplement interactions.

Take with food, unless otherwise directed.
Always try to take your supplement with or right after a meal, unless the directions or your doctor tells you to take it on an empty stomach. Taking it with a meal maximizes your stomach acid, which aids absorption, and minimizes the chances of getting gastrointestinal upset—research lingo for an upset stomach, a common side effect of supplements.

You can get too much of a good thing.
Some people like to talk about all the supplements they take every day as if it's a healthy thing. But all those pills make the liver work extra hard to metabolize and detoxify the ingredients (virtually every supplement contains contaminants—such as heavy metals or silicon dioxide, which is sand—even if it's just small amounts).

They may not be treated like prescription drugs, but supplements can still hurt you. A few well-done studies have shown that too much selenium (200 micrograms a day) has been associated with an increased risk of type 2 diabetes, aggressive prostate cancer, and skin cancer recurrence, and with no benefit for heart health. Selenium is a wonderful and probably disease-preventing nutrient; however, either too little or too much can be harmful. Here are some other ways you can OD on supplements.

• Too much vitamin A = liver toxicity
• Too much calcium, vitamin D, or vitamin C = kidney stones
• Too much red yeast rice extract = muscle pain, liver toxicity
• Too much 5-HTP or St. John's wort = nausea
• Too much vitamin B6 = sensory peripheral neuropathy
• Too much fish oil = gastrointestinal upset and an increase in bad cholesterol (LDL)
• Too much zinc = loss of taste and smell
• Too much iron = constipation
• Too much magnesium = diarrhea
• Too much iodine = thyroid problems
• Too much L-arginine = unsafe drop in blood pressure.

I could go on with every supplement ever invented, but I think you get the point. I always recommend taking the lowest dosage possible in every case.
-Rodale News

Saturday, November 29, 2014

Quick Tip

Stock up on healthy gluten-free foods and snacks - so that
when you're feeling stressed or overwhelmed, you will
still make smart choices when hunger pangs strike.
-Design a Healthy Life

Friday, November 28, 2014

Mandolin Danger

Beware of the mandolin kitchen tool. My sister was using it to thinly slice potatoes and a butternut squash, when she accidentally cut off the tip of her thumb and had to rush to the ER. Don't think it won't happen to you...please be careful!!

Tuesday, November 25, 2014

Pumpkin Pudding (egg-free, dairy-free)

AUTHOR: Danielle Walker -
PREP TIME: 20 mins
COOK TIME: 15 mins TOTAL TIME: 35 mins


*  I used the Trader Joe’s Organic can, but you can try homemade as well


  1. Pour half of the coconut milk in small bowl and sprinkle the gelatin over top. Allow it to bloom (or soak up the liquid) for 5 minutes.
  2. Meanwhile, whisk together the remaining coconut milk, pumpkin puree, honey, and pumpkin pie spice in a saucepan over medium-high heat for 5 minutes.
  3. Pour in the gelatin and whisk until completely dissolved. Do not let it boil.
  4. Pour mixture into a large heatproof bowl, and press a piece of plastic wrap directly on top of the liquid. This will prevent a gelatin ‘skin’ from forming on top.
  5. Place it in the refrigerator for 6 hours or until set. The pudding will be almost solid when chilled.
  6. Remove the plastic wrap and use hand beaters or a stand mixer to beat for 3 to 5 minutes on high, until smooth and creamy.
  7. Serve with gingersnap cookies or you can use it as a pie filling!

No Cheating!

No indiscretions during Thanksgiving please. A friendly reminder that regardless of symptoms the damage still occurs.
Frequently people ask, "Will I be alright if I occasionally cheat and have gluten?" My response never changes. The answer is always: No, once you have determined you are gluten sensitive even the smallest dietary indiscretions can set you back several months. The holidays can be a challenge for some but I encourage you to remain diligent. =-)

Sunday, November 23, 2014

Chocolate Pumpkin Chiffon Pudding

  1. In a food processor combine pumpkin, coconut milk, and eggs
  2. Pulse in coconut sugar, melted chocolate, salt, and stevia
  3. Transfer into ½ cup mason jars, and place in fridge for 2 hours to set
  4. Serve
Makes 6
please note: this recipe contains raw egg

-Elana's Pantry

Green Smoothie

Don't think you can drink a green smoothie? Let this combo from Live Train Eat Repeat change your mind!
Blend 2 cups coconut water, 1 red apple, 1 banana, 1 kale leaf (no stalk) & half a cup of mango
This is great for kids or adults transitioning into adding more greens into their diets!
— with Sandra M Vazquez.

A Place for Us

We won't be having a support meeting in December but will have one
in January. We are looking for a new place to have our meetings that
is convenient and free. Please let us know if you have any ideas.
Contact: Maureen Marty:
Thank you!

Wednesday, November 12, 2014

Our Support Group

Attendance was up at the November meeting of the Gluten Free Support Group.  Speaker Lisa Angst gave a most interesting presentation, sharing her experience with relationships, travel and shopping while coping with health issues and diet restrictions.  She offered to be our guest again at a future meeting.  Lisa's book, Living Well with Diet Restrictions, is available at and through Barnes & Noble.
We are on a search for a new meeting place as the Public Safety Complex at the Clark County Fairgrounds is utilized by the academy every Saturday throughout the first six months of the calendar year.  Your suggestions for a location should be sent to Maureen Marty at
Also, support group members would like to hear your suggestions or requests for topics for our meetings.

Sunday, November 9, 2014

Free Holiday Tastings

Thanksgiving poster

Paleo in Portland

Stacy from Paleo Parents and Sarah from The Paleo Mom are coming to Portland next Friday!!! I just RSVP'd. Portland always turns out a giant crowd for these and I can't wait to see everyone there! Local paleo authors Mickey from Autoimmune Paleo and Kelly from A Girl Worth Saving are coming too!!!


Friday, November 7, 2014

GF Support Meeting Tomorrow!

Please come join us tomorrow for our monthly meeting!

Gluten Free Support Group of SW WA
Agenda: Lisa Angst will present her book, Living Well with Diet Restrictions
Free Gluten Free Pasta Gift Basket Raffle!!!!
Date: Saturday, November 8, 2014
Time: 10:00 am – 11:30 am
Location: Public Safety Complex at the Clark County Fairgrounds
(beautiful new building)
505 NW 179th Street, Ridgefield. ½ mile west of I-5, Exit 9.
Cost: Free
For Information: Contact Maureen at 360-571-8998

Tuesday, November 4, 2014

Useful Links

Associations (National): 

Gluten Intolerant Group (GIG of NA)
Celiac Disease Foundation
Celiac Spru Association
National Foundation for Celiac Awareness

Regional GIG Support Groups: 

GIG of Bend
GIG of Eugene
GIG of Lincoln City
GIG of McMinnville
GIG of Mid Willamette Valley
GIG of SW Washington

Gluten Free Magazines/News (National): 

Living Without Magazine
Delight Gluten Free


Gluten Free Drug List

Support Local Businesses:

Angeline's Bakery
Gluten Free Choice (Local CD/GF Educator)
Lingonberries Market (Local GF Grocery Store!)
New Cascadia Traditional Bakery (Local)
Triumph Dining Cards
Gut Gourmet (Local in-home Cheffing Service)

Saturday, November 1, 2014

Free Educational Packages

Celiac Information
Please let everyone in your group know that if they would like to receive our educational materials they should email me their name, address, phone and email and I will send them our educational package which consists of our nutrition guide, educational brochure and Dr. Peter Green's book.  We update the nutrition guide and our educational brochure every year.  Everyone on our list receives the current materials as they are updated.

Cynthia Beckman
Director of Development
Celiac Disease Center at Columbia University
Harkness Pavilion
180 Fort Washington Avenue
Suite 934
New York, NY  10032
Tel 212.342.4529
Cell 646.812.1212
Fax 212.342.0447