Tuesday, December 29, 2015

GIG of Portland

The Oregon earthquake "Cascadia" is due, that's a fact. No, sorry, you can't bury your head in the sand or look away. "Lalalala"...come on, take those fingers out of your ears now. It's gonna happen, we just don't know when. It may not happen in your lifetime (fingers crossed!), but we can't predict that.
Get your Disaster Preparedness Kit together....now. Place it in your garage or someplace easy to access in your house (not your basement). Place tools outside and nearby to ply away fallen wood frames/timber from your house in order to access your supplies.
Water, food, supplies for 2 weeks. If you have food sensitivities or allergies, you ESPECIALLY need to get your food ready. Helloooo celiacs and non-celiac gluten sensitive: most disaster shelter food is gluten-laden!!
Water: 1 gallon per person/day + 1 gallon per pet/day for drinking (+ 2 gallons for washing yourself, plates, hands)
Non-food: goggle, dust masks, work gloves, tools, phone chargers, can opener, camp stove, pots/pans, utensils, tarps, tent, sleeping bags
Then go through your stock 4 times a year, with every season to eat close-to-expiration date supplies and restock/re-evaluate the food & supplies.
See video below for ideas.

Saturday, December 26, 2015

Health Impact News

The Origin of Your Health Problems Might Actually be in Your Mouth
The American Dental Association, which owns patents for various formulas of mercury amalgam, says that when mercury is mixed with other metals such as silver, copper, zinc, and tin to create amalgam fillings, they are creating a durable, inexpensive, and harmless substance.
The truth is that amalgam dental fillings have serious health risks, which can appear as expensive and life-threatening diseases.
The evidence has continued to grow since the early 1970s that these so-called "safe" fillings should be banned in the United States, as has been done in other countries. Yet, American dentists keep on using them. Neurological symptoms in many forms are associated with mercury exposure. The consequences of mercury exposure include: MS, lupus, Alzheimer's, ALS, arthritis, Parkinson's, leukemia, Gulf War Syndrome, diabetes, seizures, and birth defects. This is actually a short list.
The late Dr. Hal Huggins, DDS, indicated that 200 diseases are associated with mercury exposure. Dr. Boyd Haley’s research shows a definitive relationship between mercury exposure and the development of Alzheimer’s disease. Also on the list are numerous digestive system dysfunctions as well as infertility. Dentists are far behind the times.
The EPA adopted rules to remove mercury from paint, because it was unsafe to breathe the mercury that was being released from the paint on the walls of homes. Fish that contains too much mercury cannot be sold to consumers. Yet, it is legal and still the normal practice of nearly half of dentists to keep on putting mercury amalgam in the mouths of children, pregnant women, and people who are already ill when the mercury being released from fillings is a far higher amount than that in paint or fish.
It is time for a change!

Tuesday, December 22, 2015

A Survival Guide to Dining Out Gluten-Free

Going out to eat should be fun and stress-free even if you have Celiac or are gluten-intolerant. The key is to let the restaurant and server know right away, don’t be shy!
Here is a quick and easy guide to help make your dining out experience stress-free when eating gluten-free:
  • Most restaurants now have their menu online, so before you go check with their website
  • Just ask…most restaurants have a gluten-free menu
  • You don’t have to explain your whole health history to the server, just tell them you have an allergy to gluten and for the server to notify the chef.
  • Its all in the sauce! The main culprit that chefs love to add to sauces and dressings is flour or gluten containing ingredients. Know that soy sauce is not gluten-free.
Relax! Most cuisines are gluten-free but be cautious when eating:
  • Thai food: some curry dishes use flour to thicken the sauce, so just ask the server if they use wheat to thicken the sauce or soy sauce and if they do ask if they can make the dish without it, most restaurants will!
  • Italian food: this is a little trickier but recently more places are offering gluten-free or rice pasta dishes and even gluten-free pizza!
  • Mexican food: this one is easy…just ask for corn tortillas! But be aware that most enchilada sauces might have flour in them.
  • Sushi: ask for gluten-free soy sauce! If you are a frequent diner at sushi restaurants just bring your own gluten-free soy sauce so you know you will be able to enjoy your sushi. I have found most place will not mind, especially if they do not carry it.
  • Burgers: Just ask for “protein” style which is made with a lettuce for a bun or ask for no bun. Some restaurants now have gluten-free buns.
  • Fries: most fries are naturally gluten-free but the oil that they are fried it may be contaminated with gluten/wheat. Sweet potato fries maybe coated with flour as a thickener so these may not be gluten-free. If you are really sensitive to gluten- see if they can make your fries in fresh oil. But note that some restaurants do buy pre-packaged fries that do have gluten in them as a preservative…so just ask!
  • Beverages: All distilled alcohol is gluten-free. For beer, Redbridge is now nationally distributed and at most chain restaurants. But there are others such as Bard’s, New Grist, New Planet, and Green’s. Wine is gluten-free.
  • Dessert: Safe bet is ordering sorbet or flourless chocolate cake. But most chefs are willing to accommodate and can make something for you!
This is just a quick and easy guide to surviving your dining out experience when you are gluten-free. There are great resources online that have travel tips and “Celiac/Gluten-free” travel cards that you can take to restaurants explaining more in detail about your allergy so you don’t have to tell them if you are not comfortable.
- By Ellie Heintze, ND
For further information please visit: www.celiactravel.com and www.celiac.org

Thursday, December 3, 2015

Painful Joints

If you suffer from pain in the joints, then you know that it is a serious problem since pain affects every aspect of your life. Every person who suffers from this type of pain claims that common medicines are only a temporary solution. Joint pain and its symptoms can be reduced only by changing your diet and lifestyle.
Ana H. suffered from severe joint pain and decided to help herself with natural medicine. She was working as a typist her entire life and her job led to this disease.

A couple of years I lead the fight against pain in the joints and hands and after that doctors diagnosed arthritis caused by the hard work and malnutrition. Since I’m not a person who immediately reaches for chemistry, I decided to try with natural solution and I am glad that I did. I spoke to the doctor and he said the same thing that I can try apple cider vinegar, but I have to be persistent. I started to use it and now after 2 months I can say that I am quite better. The first month I was doing it three times a week and now twice. I have put hands in vinegar before sleeping and I did relieve pain and tingling in the hands that I had. I have used natural drink made of apple cider vinegar and water with a little honey. I want to recommend everyone to try, because I have succeeded. “-says Ana H.
Apple cider vinegar is a powerful antioxidant that cleanses the body from toxins and is also great against joint pain.
It can be used in a several ways to help you get rid of joint pain:
Prepare a mixture from 1 tablespoon of olive oil and 2 tablespoons of apple cider vinegar. Apply the mixture on the painful joints.
Healing Potion
Add 3 tablespoons of apple cider vinegar in 300 ml of water or some fruit juice and prepare your healing potion. You should consume it 3 times a day, before meals.
- Healthy Food House

Gingerbread People

Gluten Free Gingerbread Cookies
  • 3 cups Mama’s Almond or Coconut Blend Flour
  • 1 tsp. xanthan gum
  • ½ tsp. salt
  • 1 tsp. baking soda
  • 2 tsp. ground ginger
  • ¼ tsp. ground cloves
  • 1 tsp. cinnamon
  • 10 Tbsp. butter or dairy free margarine
  • ½ cup molasses
  • ¾ cup sugar
  • 2 tsp. vanilla
  • 1 egg (or 1½ tsp. egg replacer mixed with 3 Tbsp. warm water)
  • Course sugar or royal icing
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, combine flour, xanthan gum, salt, baking soda, ginger, cloves, and cinnamon. Set aside.
  3. In a mixer, cream butter with molasses, sugar and vanilla. Scrap down sides of bowl. Stir in egg. With mixer running on low speed pour in a little flour mixture at a time until all is combined.
  4. Place dough on large piece of plastic wrap and cover. Chill for 1-2 hours. Roll dough out on lightly floured surface about ⅛-1/4 inch thickness. Cut out gingerbread people. Place on cookie sheet 1 inch apart. Sprinkle with course sugar or leave plain for frosting. Bake for 10 minutes. Allow to remain on cookie sheet for 1 minute before removing to cooling rack.

Monday, November 30, 2015

Zinc, Watch Out For

Take zinc separately from iron or calcium supplements. If zinc causes stomach upset, take it with meals or try switching forms. Zinc may interact with diuretics, antiobiotics, and immunosuppressants; it may also decrease your body's absorption of copper. Do not use zinc nasal sprays without medical supervision!
- Vegetarian Times Magazine, December 2015

Zinc, Use it Right

The RDA for zinc is 11 milligrams for men and 8 milligrams for women, and long term supplementation is safe up to at least 40 milligrams daily. The most readily absorbed forms of zinc are acetate, citrate, glycerate, monomethionine, and picolinate; in one of the few studies, zinc picolinate bested zinc citrate and zinc gluconate for absorption. Another form, zinc carnosine, has been shown to help protect gastrointestinal layers and support healthy friendly beneficial bacteria, adds Feingold. To minimize colds, it's important to take zinc in lozenge form, which allows more contact with the rhinovirus.
-Vegetarian Times Magazine, December 2015

Winter Essential: Zinc

Whether you know it or not, zinc is on your must-have list. "Zinc is an essential trace mineral necessary for all forms of life and growth," says Marla Feingold, CCN, CNS, LDN, at Wholehealth Chicago and Fit My Detox. "It is part of DNA development, immune system responses, reproductive health, and enzyme reactions." Zinc also has antioxidant properties, aids in blood clotting and insulin and thyroid function, and may reduce suffering from symptoms of the common cold. Deficiency may lead to hair loss, skin and vision problems, and depression.
Zinc is obtained through dietary sources, most readily in fish and meats. "Vegetarians, especially vegans, are prone to dietary deficiencies of zinc," notes Lyndon B. Carew, Jr., PhD, professor emeritus at the University of Vermont College of Agriculture and Life Sciences. "Fruits and vegetables are generally low in zinc, and the zinc in grains is often poorly absorbed due to phytates that bind zinc away from digestive processes." Adding nuts, seeds, and legumes to your diet will improve zinc intake, he counsels.
- Vegetarian Times Magazine, December 2015
Try: Country Life Zinc Picolinate100/ 25-mg vegetarian tablets $11.99
or Solgar Zinc Picolinate 100/22-mg vegetarian tablets $10.50

Monday, November 23, 2015


Honey Gold Stuffing Serves 6-8
3/4 cup butter or earth balance (or 1/2 cup olive oil)
2 cups diced onion
1 1/2 cups celery stalk, diced
1 loaf of honey gold bread, cut into 1-inch cubes
1 – 2 cups broth/stock of your choice (more if bread has been dried)
1 tsp thyme
1 tsp sage
salt & pepper to taste
1. Preheat oven to 350 degrees and grease a glass baking dish with butter/oil
2. Heat 2 T of butter or oil in skillet over medium heat. Add onion and celery;
cook until tender
3. If using sausage and/or mushrooms, add to skillet and saute until browned
4. Combine skillet ingredients with bread cubes, butter/oil, & seasonings in a
large bowl; add just enough broth to saturate bread; mix well
5. Transfer mix to buttered/oiled glass dish
6. Cover with foil and bake for 40 minutes
7. Remove foil & bake for an additional 20 minutes or until top is slightly crispy
8. Eat and enjoy

- New Cascadia Traditional Bakery in Portland

Saturday, November 21, 2015

DIY Island Lip Gloss

1 tsp grated beeswax
1 tsp grated cocoa butter
1 tsp coconut oil
1 tsp macadamia or other nut oil
1 tsp light sesame oil
1/8 tsp vitamin E oil
Choose organic ingredients when possible. Melt ingredients together in a double boiler or microwave. Add a pinch of beetroot powder for color. Stir well until all are mixed. Store in a small, clean container.
Recipe courtesy of Janice Cox, EcoBeauty.
Natural Awakenings, November 2015

Toxic Ingredients in Your Makeup

Benzophenone, Butylated compounds, including BHA, BHT
Carbon Black, Ethanolamine compounds including DEA, MEA, TEA
Formaldehyde-releasing preservatives (quaternium-15, imidazolidinyl
Heavy metals, including lead (may not be labeled)
Phthalates, PTFE (Teflon), Silica, Talc, Titanium Dioxide, Triclosan
- Campaign for Safe Cosmetics
- Natural Awakenings, November 2015

Sage Advice for Hot Flashes

Supplements of sage leaves can relieve hot flashes, according to a study of 69 menopausal women who were experiencing at least five hot flashes per day. In the study, published in Advances in Therapy, sage supplements reduced hot flashes, on average, by 50 percent within 4 weeks and by 64 percent within 8 weeks. Sage teas have also been reported to reduce menopausal symptoms.
- Better Nutrition, November 2015

Wednesday, November 18, 2015

Homemade Dark Chocolate

Prep time
Total time
Rich, luscious dark chocolate that is perfect all by itself, or when used in other applications such as truffles, candies, and confections.
Recipe type: Dessert
Cuisine: American
Serves: 8 oz
  1. In a small, heavy bottomed saucepan over LOW heat, melt coconut oil.
  2. Add honey and whisk briefly until dissolved.
  3. Whisk in cocoa powder.
  4. When you start to see a gloss form, remove from heat and whisk until smooth and glossy.
  5. Add vanilla and whisk briefly. If chocolate is not sweet enough, add a few drops of liquid stevia to reach desired level of sweetness.
  6. Spread thinly (about ¼" thickness) on a Silpat and refrigerate. Break into pieces and serve. Alternately, pour into a candy mold, or use in one of the other recipes listed in The Paleo Sweet Tooth.
- Health Nut Nation

Umpqua Oats

Contamination Potential Warning!! Confusing labeling!!
Beware Umpqua Oats products: Product packaging includes a "no gluten ingredients used" versus a "gluten-free" claim. This product does NOT have to comply with the FDA gluten-free labeling rule. Packaging also includes a logo (see image) that could be very confusing. This is despicable marketing in my opinion. We will be testing these oats. - via Gluten Free Watchdog, LLC
Why do they use an Oregonian river if they are in Nevada? "The Umpqua Valley is where we were born and raised, and where Umpqua Oats was founded."
Umpqua Oats
2980 Sunridge Heights Pkwy #130
Henderson, NV 89052
(877) 303-8107

- GIG of Portland

Saturday, November 14, 2015

Xanthan Gum, The Real Story

There always seems to be a new layer of learning when it comes to gluten-free.  Just when you think you’ve got it all covered and are safe, out pops another fact that complicates matters.  I've recently learned that xanthan gum may be a problem, and here's how it plays out.
Gluten is a protein in wheat flour that holds baked goods together—it’s the “glue” that provides structure and stretch.  Gluten-free baked goods need a substitute for this strong binder; otherwise they crumble.  (That’s the basis for the name of my website:  When my family first started eating gluten-free baked goods, we kept saying, “It crumbles!”)
Xanthan gum is a standard ingredient in gluten-free baked goods because of its binding qualities.  Xanthan gum is a bacteria grown in a lab, most commonly from corn, but it can be made from wheat (!), dairy, or soy.  If xanthan gum is made from wheat, it is possible that the gluten protein could still be present even though the product says it’s gluten-free!  This can cause problems for gluten-sensitive people.  It may be the reason why certain individuals can tolerate xanthan gum only some of the time—their intolerance depends on xanthan gum’s origin.
I consider xanthan gum a possible hidden source of gluten, and sometimes I wonder if it is affecting me.  It's used as a stabilizer in salad dressings, cosmetics, and even, believe it or not, laxatives.
Bottom line: Beware that xanthan gum, present in many “gluten-free” products, could be derived from wheat and could, therefore, cause problems for you if you are sensitive to gluten.
- Itcrumbles.com

Carrot Soup, Gluten-Free & Dairy-Free

Serves 4
4    cups chopped carrots
1     cup chopped onion
3    small garlic cloves, minced
1     teaspoon grated fresh ginger root
1     tablespoon extra-virgin olive oil
½    teaspoon turmeric
1     teaspoon coriander
1     teaspoon cumin
¼    teaspoon curry powder
½    teaspoon kosher salt
¼    teaspoon ground black pepper
2     cups chicken stock
1      cup water
1      tablespoon cashew butter (can substitute peanut butter)
1      tablespoon lemon juice
cashews for garnish
1.  In medium stockpot sauté carrots, onion, garlic and ginger for 5 minutes in oil.
2.  Add turmeric, coriander, cumin, curry, salt and pepper.  Stir for a minute to release aromatics in spices.  Add chicken stock and water and bring to a simmer.  Simmer uncovered for 20 minutes or until carrots are tender.
3.  Puree soup in a blender or with a hand-held emersion blender.
4.  Stir in cashew butter and lemon juice.  Taste soup and season with salt and pepper if necessary.  Garnish with cashews.

- Itcrumbles.com


Have you tried the new gluten free/dairy free creamer called Nutpods yet?
They come in a variety of flavors and are delicious! There is Original, French
Vanilla and Hazelnut. Check out their website!  http://www.nutpods.com/

Buckwheat Porridge

Here’s how to make your own Gluten-free Vegan Overnight Buckwheat Porridge.

Serves: 7-8
Prep time: 5-7 minutes
Cook time: 7 -8 hours or overnight

– 1 cup buckwheat groats
– 3 cups water
– 1 cup milk (I used coconut but any will work)
– 2 cups frozen berry blend
– 1 frozen banana
– 2 cups applesauce
– 1/4 cup maple syrup
– 1 tsp. vanilla
1. Prepare this dish the night before. Add all ingredients to crock pot and stir. Set crock pot to low and allow porridge to cook for 7-8 hours.
2. Before serving, stir porridge a few more times to make sure that flavors are well mixed.
3. Top with extra fruit, butter, milk or nuts and eat warm.

- Kalecuties.com

Thursday, November 12, 2015

Healthy Four Ingredient Flourless Apple Pie Blondies

Just four easy ingredients are needed to make these delicious flourless apple pie blondies! These quick and easy blondies have no white flour, sugar, butter or oil yet are soft and fudgy! Naturally gluten-free, vegan, paleo and dairy free- A delicious snack or dessert recipe!
  1. 1/2 cup unsweetened applesauce
  2. 1/2 cup almond or cashew butter (Can sub for peanut butter if not strictly paleo)
  3. 1/4 cup coconut flour, sifted*
  4. 3-4 T pure maple syrup*
  5. 1 T apple pie spice (a mixture of cinnamon, cardamom, nutmeg)
  6. Optional- Coconut palm sugar + apple pie spice to top to form a small 'crust'
  1. Preheat the oven to 350 degrees and grease a baking tray**
  2. In a large mixing bowl, combine all the ingredients and mix very well until a very thick batter is formed. Transfer to the greased baking dish and bake in the oven for 30 minutes, or until the tops are golden. Remove from oven and allow to cool completely. Refrigerate for at least an hour before slicing.
  3. Keep refrigerated.
- Gluten Free Homemaker

Wednesday, November 11, 2015

Starbucks Holiday Drinks

Starbucks' "red cups of cheer" are here for the season, but unfortunately for those of us with celiac disease and non-celiac gluten sensitivity, we can't share in that cheer: the coffee chain's holiday beverages aren't safe for us.
The Chestnut Praline Latte, Gingerbread Latte, Caramel Brulee Latte, Eggnog Latte, Peppermint Mocha and Skinny Peppermint Mocha don't contain any actual gluten ingredients, according to Starbucks spokesperson Holly Hart Shafer, who supervised a review of ingredients at my request in 2013 to look for potential sources of gluten.
But "although no gluten ingredients were identified in these beverages, a majority of the syrups, sauces and some toppings were manufactured on shared equipment that also processes wheat and other gluten-containing ingredients," Shafter says. "We cannot and do not claim that any of our beverages are gluten-free due to the fact that we use shared equipment and handle gluten and allergens throughout the store."
For 2015 (as was true for the holiday season in 2014), Starbucks confirmed that nothing has changed. And of course, there aren't any baked holiday treats that are gluten-free, either -- no, for us, it's yet another Kind bar or one of Starbucks' gluten-free marshmallow crisp bars (if the store in question happens to have them in stock).
Can you tell I'm not feeling the holiday spirit here?

So What CAN I Get At Starbucks?

Now, my friends do like to go to Starbucks, possibly even more so this time of year. And Starbucks' lack of attention to those of us who can't eat wheat, barley and rye fortunately doesn't stop me from ordering a plain cappuccino or latte (read more about what's safe and what's not safe here: Starbucks Gluten-Free List).
A few people (those who don't have celiac and who aren't particularly sensitive to trace gluten) seem to do okay with foods made on shared equipment (see Shared Facility or Equipment: Is It Safe? for the details), and they may be able to consume the holiday drinks without getting glutened.
But Starbucks' answer does place these yummy-sounding holiday coffee drinks in the same "no gluten ingredients" category as Starbucks' Pumpkin Spice Latte ...
and the comments I've received over the years about that holiday drink indicate it's most definitely not safe.
So happy holidays — but at Starbucks, not so much.
- About Celiac Disease and Gluten Sensitivity

New Research: Development of Celiac Disease May be Driven by Specific Gut Bacteria

A recent study published in the American Journal of Pathology has reported interesting findings related to the development of celiac disease (in humanized mouse models). In subjects with moderate genetic susceptibility to celiac disease, specific intestinal microbiota changes may be a factor that increases celiac disease risk. The presence of Proteobacteria in the gut of genetically susceptible individuals may play a role in increasing the body's immune response to gluten. The lead investigator of the study, Dr. Elena F. Verdu of the Digestive Health Research Institute at McMaster University in Canada, has been quoted stating the following:
"Importantly, our data argue that the recognized increase in celiac disease prevalence in the general population over the last 50 years could be driven, at least in part, by perturbations in intestinal microbial ecology. Specific microbiota-based therapies may aid in the prevention or treatment of celiac disease in subjects with moderate genetic risk."
While this research may help to answer more questions regarding celiac disease in the future, it's important to remember that this is just one body of research and though a correlation was indicated, it may not be a causation. However, other notable research teams are also looking into the possible role of the microbiome in the development of celiac disease. This topic is certainly one to keep watching.
Read the research:
American Journal of Pathology: Intestinal Microbiota Modulates Gluten-Induced Immunopathology in Humanized Mice

Tuesday, November 10, 2015

Lactose Intolerance

What is lactose, and why are some people intolerant to it?

Lactose is a sugar composed of glucose and galactose, which—because two sugars are combined—is more commonly called a disaccharide. The enzyme that breaks down the two-sugar molecule for digestion is called lactase. In essence, lactose intolerance is the body’s inability to digest lactose due to a deficiency of the enzyme lactase. The enzyme lactase is produced by the cells lining the small intestine. The enzyme can be lower as a result of any disruption to the lining of the intestines, such as chronic inflammation, presence of celiac disease, genetics, or leaky gut, causing lactase to not be produced. Symptoms of lactose intolerance include nausea, abdominal pain, bloating, flatulence, and diarrhea.

Is lactose present in all dairy products?

Lactose is present in milk and other dairy products. Some unpasteurized yogurt and fermented cheeses can be tolerated by people with lactose intolerance. Experiencing symptoms after drinking milk products does not necessarily indicate lactose intolerance because a person could also have an allergy to proteins in milk, such as casein or whey. Lactose is commonly added as a filler in certain supplements as well as in bread, pastries, salad dressings, and processed foods. As with any food allergy or intolerance, it is crucial to check the food label or ask at restaurants if the food or product is dairy free or lactose free.

Can people with lactose intolerance still consume lactose?

Because lactose intolerance is an enzyme deficiency, people who consume dairy will more than likely experience some symptoms. If someone with lactose intolerance wants to consume milk products, there are many products on the market today, such as lactase enzyme supplements, that can be taken before meals to help with digestion. There are also lactose-free milk products as well as many dairy-free milk alternatives, including coconut, rice, or almond milk. Try sherbet instead of ice cream as it is considered a low lactose food.

Give me a call today (425) 686-4498 to learn more about how acupuncture can help you get your health back on track!
Dr. Ellie Heintze, ND, LAc is a licensed naturopathic doctor and acupuncturist practicing in Seattle, WA. She specializes in migraine treatment and digestive disorders. Her clinic provides people with a starting point to take control of their health and digestion. Visit her website at www.startingpointacupuncture.com.

Sunday, November 8, 2015

My Gluten-Free Kitchen

Apple Crisp {Gluten-free}
If you don't need a large pan of this yummy dessert, feel free to halve all ingredients and bake in an 8"x8" pan instead.
Recipe from:
Recipe type: Fruit Desserts
Serves: 12-16 servings
  • 12 cups peeled, sliced apples
  • 1/2 tsp cinnamon
  • 2 Tbsp. lemon juice
  • 1 Tbsp. water
  • 1 1/2 cups firmly packed brown sugar
  • 1 cup gluten-free all-purpose flour
  • 1 cup gluten-free rolled oats or old-fashioned oats
  • 2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/8 tsp. salt
  • 3/4 cup unsalted butter or non-dairy alternative
  1. Preheat oven to 375°.
  2. In a large bowl, stir together sliced apples, 1/2 teaspoon cinnamon, lemon juice and water. Scoop into 9x13 baking pan.
  3. In a medium bowl, whisk together all topping ingredients except butter. Use a pastry cutter or 2 knives to cut in butter until mixture is crumbly. Sprinkle over apples.
  4. Bake at 375° for 45 minutes or until apples are tender and topping is crisp and browned.
  5. Serve warm with whipped cream or ice cream or non-dairy alternative.
Most brands of gluten-free flour should work just fine in this recipe. The flours I've used and recommend (affiliate links) are: Gluten Free Mama, gfJules, and King Arthur flour.
For the oats, I recommend Gluten free Prairie and GF Harvest.

Saturday, November 7, 2015

Baked on the Bright Side

Names For Gluten You May Not Have Heard Of

November 5, 2015
If you are gluten-free, then you’re probably used to scanning food labels for things like wheat, barley, and rye. While these are the most common grains that contain the gluten protein, they are not the only ones.  Gluten can be found in many foods containing grains or flour, but they are not always clearly labeled. Below is a list of some other common ingredients that contain gluten to look out for


Also knows and macaroni wheat, this high protein grain is often used in the making of pasta and bread (two foods gluten-free people tend to avoid.)


A combination of grains of specific wheat species, farro is a food you want to steer clear of if you are gluten-free. Farro is commonly combined with other grains and flours for baking, or can be used on its own in salads and soups.

Graham Flour

Graham flour is a type of whole wheat flour that uses the entire grain in the milling process. Unsurprisingly, Graham flour is used in the making of graham crackers and pie crusts.

Khorasan Wheat or Kamut

This large ancient grain wheat can be served as it stands, or milled into flour. It can be found in many gluten-heavy foods like cereal, cookies, pancakes, pasta, beer and bread.

Malt, malt extract, Malt vinegar

Malt is a cereal grain that is dried in a specific way called “malting.” The extract is often used in brewing, distilling, and baking of certain foods. Malt vinegar refers to the process of malting barley and then brewing an ale to turn in to vinegar. Anything with the word “malt” in it likely contains the gluten protein, and is probably best avoided.


Seitan is the Japanese equivalent of wheat gluten, and is actually made from the gluten protein.  Most common in Asian cuisine, seitan is often used as a substitute for meat or tofu. This is one food to stay far away from since it is essentially pure gluten.


Semolina is actually derived from durum wheat, and is commonly used in the production of pasta, cereal, and puddings or porridges.

Pot Luck with Portland GIG

Thanksgiving Potluck with GIG of Portland! An annual tradition to invite all the GF community in Portland to share a fabulous meal together. Bring a GF dish, we'll provide the turkey, ham and cider. Bring your recipe with 25 copies to share. AND there is a RECIPE CONTEST with fabulous prized to your favorite 100% gluten-free Portland restaurants for 1st, 2nd and 3rd place.
Start figuring out what you are going to make and bring. We'll see you on Saturday, November 14th, 10am to noon, at Providence Portland Medical Center 4805 NE Glisan. Park in the parking garage off of 48th and Glisan, on the West side & cross over the sky bridge to the hospital (NOT THE Professional Plaza). We're in HCC 2&3 on the lower level. This is always a delicious and fun event!!

Tuesday, November 3, 2015

3 Things Learned

This past September, Portland hosted the Gluten-Free Food Allergy Fest (GFFAFest). For those of you gluten-free foodies who did not attend, I thought I would give a quick synopsis of what the whole experience was like. This event was eye-opening for me not only as a naturopathic doctor but also as a gluten-sensitive food snob. The GFFAFest was a two-day expo with everything gluten-free you can imagine, and a wide variety of seminars focused on gluten-free cooking and living with food allergies. It was quite an experience, so much so that I had to share with you the top three things I learned.

  1. It was more of a food allergy expo

Going gluten-free is just not enough. As I walked into the conference room, there was a huge sign warning that every product displayed was gluten-free, but those with other allergies should ask the vendor before trying their products. What I saw really astounded me: the majority of the hundreds of attendees had more than one food allergy or intolerance. Picture dozens of people with every food allergy known to man trying to sample food items at an expo. It’s like a friend with food allergies trying to order a meal at a restaurant but multiplied by a hundred.
  1. To make it in the era of food allergies, your products must pass the test

Don’t get me wrong: there were some great vendors, local gluten-free bakeries, and mom-and-pop home businesses that had AMAZING food to sample. One item that stood out was Kember’s Pumpkin Bread Mix. Another local Portland company, Scratch and Grain Baking Company, recently made it onto Shark Tank selling easy-to-make cookie kits. The vendors that seemed to be the most successful at this event were the ones who offered more than just gluten-free; they also offered vegan products. I saw people walk up to tables and ask “What ingredients do you use in the products?” If the vendor used eggs or dairy, that person would move along to the next booth. This may seem pretty weird to the rest of the population who still think food allergies are a trend or made up. But case in point, one company in particular advertised that their cake mix was gluten-free and vegan, yet they put eggs in their samples at the table. Why? Good question! Perhaps they wanted to make the samples taste extra good so unsuspecting customers would buy more boxes. I asked the woman passing out the samples why they would advertise their products as being one thing, yet offer a sample that could potentially cause someone like me with severe egg allergies to react—especially at a food allergy expo. Let’s just say they did not pass the test.
  1. People still have health issues after going gluten-free

One of the main things I tell my celiac patients is that going gluten-free is not enough. There is the additional issue of correcting any underlying deficiencies from malabsorption that may be going on as well as identifying any other food allergies or sensitivities. Many people have multiple food allergies in addition to being gluten intolerant. Another observation was that the majority of attendees were overweight; some were even obese. For those who consider gluten-free baked goods just as unhealthy as regular baked goods if consumed on a regular basis, I have to agree. Going gluten-free does not make up for a whole foods diet by any means, and that aspect was kind of lost at the expo. Yes, it was an expo to showcase the new gluten-free products that are available today and to celebrate how far we have come in that gluten-free products now taste delicious and sometimes even better than “normal” baked goods. That is something to celebrate, but as with anything else, moderation is key.

I have lived with food allergies for almost 10 years, and I have perfected the ins and outs of food allergy living into my routine: how to cook, how to grocery shop, and how to survive eating out. It was not until I was in a room full of hundreds of other people like me that I realized the underlying theme. We still like food and we like to experiment with new and improved gluten-free goodies, but at the end of the day, no matter where we are, we have to be our own advocate with food and food choices. So choose wisely!

Give me a call today (425) 686-4498 to learn more about how acupuncture can help you get your health back on track!
Dr. Ellie Heintze, ND, LAc, is a naturopathic doctor and acupuncturist specializing in IBS, migraine relief, and digestive health. For more information about the clinic, visit: www.startingpointacupuncture.com

Sunday, November 1, 2015

3 Fellers Bakery

3 Fellers Bakery makes some delicious products, especially their pies which are great for the holidays! They used to have them for sale at QFC, now QFC has decided NOT to carry them anymore because they would rather sell other brands that are NOT GLUTEN FREE!! Is that really fair and does it makes sense?? Of course it does, because they are all about the money!!!! Why do we have to stand for this crap...let's tell these stores what we think and what we want! Yes we do deserve delicious GLUTEN FREE OPTIONS.

Tuesday, October 27, 2015

Gluten & Dairy Are Best Friends

Gluten and dairy are best friends.  My doctor explained to me when I was diagnosed with gluten sensitivity that gluten and dairy have a very similar structure.  So similar, in fact, it’s possible one’s body may read dairy as gluten.  In other words, when you eat dairy your body may react as if you had just eaten gluten.  Your body then sends out antibodies to fight the invader which results in persistent symptoms.  This is an example of gluten cross-reactivity and is more common than one might think.
I happen to be someone for whom dairy and gluten are best friends.  This was a hard fact to swallow (pun intended), and I would not believe it until my body commanded my attention.
I naively thought that when I stopped eating gluten all of my health issues would be resolved, but I was wrong.  A year into being gluten-free, I had one dramatic episode of ischemic colitis and was jolted into reality.  I saw specialists, had a colonoscopy, endoscopy, and upper GI series (barium swallow).  I eliminated many foods from my diet and determined it was the dairy that was affecting my system and making me sick.  I was not pleased, to say the least, because my favorite food was cheese.
This seemed impossibly unfair to me at the time.  I felt sorry for myself being a culinary grad, pastry chef, and personal chef.  I had already given up gluten and now must also give up dairy?  How was I going to live without my staples of cream and cheese?  These ingredients were the foundations of my culinary education.  However, the thought of colitis made the choice to go dairy-free easy.  And, I've discovered that there are many delicious dairy-free products with more and more coming to market.  Cashew cheese is now my favorite.
What is dairy? All products that come from animal milk, including cows, goats, sheep, and buffalo.  Technically, it’s actually the protein called casein in the dairy that is the best friend with gluten.  And, the casein in cow’s milk has the highest amount of problematic protein.  Some people who react to the casein in cow’s milk do not react to the casein in goat, sheep, or buffalo milk.  I haven’t dared to try any milk from an animal since my episode of ischemic colitis, so I don't know where I stand on milk from other animals besides cows.
Butter contains small amounts of casein, and some people don’t react to this.  I ate butter for seven months after I went “dairy-free" because there are differing opinions on whether the small amounts of casein in butter are enough to affect one’s system. I discovered that I am someone for whom even the tiniest measure of casein is too much and finally realized that butter had to go.  Now, I’m officially dairy-free.  Gluten and dairy are not my friends anymore.

- It Crumbles Gluten-free Lifestyle

Potential Cause of Celiac Discovered

Earlier this month, researchers from McMaster University in Ontario, Canada discovered a main cause of celiac disease. Celiac, an autoimmune disorder, has become increasingly common within the past few decades. The research team, led by Dr. Elena Verdu, at McMaster’s Farncombe Family Digestive Health Research Institute have found that a certain gut bacteria can trigger a negative response to gluten.
The researchers tested two different groups of mice. One of the groups was made to have “ultra-clean” gut bacteria while the other group had a number of complex bacteria in their gut. The group of mice with the complex bacteria had a negative reaction to gluten. The negative reaction increased even more when the amount of bacteria was increased.
The group of mice with the clean bacteria in their gut did not have a negative reaction. However, when the researchers added small amounts of the complex bacteria to their guts, they began to form celiac symptoms as well.
The results of this study further clarify how environmental factors and lifestyle choices affect the human body. Between the antibiotics people use and the types of food they consume, the bacteria in the gut is impacted. Once this complex bacteria is developed, it can lead to celiac. This can cause stomach pain, digestive symptoms and even malnutrition.
The research from Dr. Verdu and her team will help develop a treatment for celiac disease. Researchers are hoping to create a treatment that would protect the stomach if someone with celiac was exposed to gluten. While it would not be able to cure the disease, it would be able to act as a buffer if someone with celiac ingested gluten.
The findings of this research have been published in the American Journal of Pathology. 

Monday, October 26, 2015

Did You Know...

4/5 cup of unsalted tomato juice twice a day can help relieve
hot flashes, fatigue and irritability. Researchers credit the tomato's
lycopene, a compound that reduces stress, and GABA (gamma-
aminobutyric acid.)

An easy way to upgrade your smoothie, if you can do dairy, is to
try Source Organic Whey Protein, made from the milk of grass-fed
Jersey cows. It's got 21 grams of protein per two scoops and no
sweeteners, or other junk to muck up your smoothie. You can find
it for $32 at shop.prevention.com

- Prevention Magazine, October 2015
Sausage Muffins
1 cup GF Bisquick
1 lb cooked sausage
4 eggs, beaten
1 cup shredded cheddar
Mix and pour into greased muffin tin.
Bake at 350 for 20 minutes, or until done.
- The Mafia Boss

Wednesday, October 21, 2015

7 Reasons To Go Against The Grain

Grains can be associated with leaky gut syndrome, a condition in
which the intestinal lining becomes permeable, allowing bacteria,
viruses, and larger proteins to enter the bloodstream.
High consumption of grains may be correlated with an increased risk
of autoimmune diseases such as Rheumatoid arthritis.
Grains may aggravate inflammation. A recent study linked both whole
and refined grains to increased levels of inflammtion in the body.
Grains aren't necessarily high in fiber- a cup of brown rice, for
example, contains 3 grams of fiber, while a cup of beans contains
25 grams.
Most grains are low in protein. Even high-protein varieties such as
quinoa have only about 4 grams per 1/2 cup serving.
Refined grains are high in carbs, and can cause insulin surges and
blood sugar imbalances.
Swapping ground nuts and seeds for cereal grains can boost the protein,
fiber, and essential fatty acid content of any recipe.
- Better Nutrition Magazine, October 2015
Cranberry Chocolate Gingerbread Cake
8 ounces fresh cranberries
¾ cup maple syrup, divided
¼ cup unsalted butter, ghee, or palm shortening
½ cup coconut crystals (palm sugar)
4 eggs
¾ cup unsweetened almond butter or sunflower butter
¼ cup coconut flour
2 tablespoons unsweetened cocoa powder
1 tablespoon ground ginger
zest from 1 lemon
2½ teaspoons fresh lemon juice
1 teaspoon vanilla extract
1 teaspoon baking soda*
½ teaspoon cinnamon
¼ teaspoon sea salt
¼ teaspoon ground cardamom or black pepper
¼ cup dark chocolate chunks*if using sunflower butter, sub baking soda for 2tsp baking powder
Preheat oven to 350 degrees F. Lightly grease a 9-inch cake pan with coconut oil or butter and fit a circular piece ofparchment paper at the bottom of the pan.
Cook the cranberries and ½ cup of maple syrup in a small saucepan set over medium-high heat for 10 minutes, until the berries have popped. Mash them slightly with the back of a spoon. Remove from heat and set aside.
Meanwhile, in another small saucepan, melt the butter, remaining ¼ cup maple syrup, and ½ cup coconut crystals until the sugars are dissolved, about 10 minutes over medium heat. Remove from heat and set aside.
Add the 4 eggs, unsweetened almond butter or sunflower butter, coconut flour, unsweetened cocoa powder, ginger, lemon zest and juice, vanilla extract, baking soda, cinnamon, sea salt and cardamom to a blender or food processor. Blend for 30 seconds on high until fully combined and smooth.
Add the melted butter mixture and blend again for 30 seconds.
Pour batter into prepared cake pan.
Drop spoonfuls of the cooled cranberry compote and chocolate chunks all around the pan, then swirl with a knife until mostly incorporated.
Bake for 30 minutes, until a toothpick comes out clean.
Cool on a wire rack for 1 hour before serving. Store leftovers tightly wrapped in the refrigerator.
Serve with additional cranberry compote and coconut milk whipped cream if desired. Note: You will need to make a double batch of the cranberry compote if you plan to serve it overtop. - The Gluten-Free Buzz

Thursday, October 15, 2015

GIG Support Meetings

Dear GFSG Members,
        Many of you are aware of the support we've received from the Gluten Intolerance Group (GIG) of Portland.  The GIG branch was founded as a support group for people diagnosed with celiac disease, gluten intolerance and gluten sensitivity, and for anyone living GF, whether with DH (dermatitis herpetiformis) or with an autoimmune condition or for any reason.  They offer support amd information and include speakers on nutritional and medical topics, authors and local GF bakers and entrepreneurs.  Meetings are held every 2nd Saturday of the month from 10-12 at Providence Portland Medical Center in Room HCC 2&3 on the lower level, 4805 NE Glisan St., Portland , OR 97213.  Meetings are free.  Parking is free.  You are very welcome to attend. 

Maureen Marty

Monday, October 12, 2015

Brazilian Cheese Muffins

To a blender...
add 1 egg
1 cup milk
1/2 c vegetable oil
some hard shredded cheese
add 1/4 tsp baking powder
2 pinches of salt
blend and while bender is going...
add 1 1/2 cups tapioca flour through the top a little at a time.
Pour into prepared mini muffin tins
Bake 15-20 minutes at 385F.
Makes 24 mini muffins.
- FlavCity

Foods to Watch

Fatty Red Meat - has been linked to breast cancer, especially
meats cooked at high temperatures. A 2008 study of more than
15,000 women found that high-fat foods were associated with
an increased cancer risk.
Sugar intake increases IGF-1 (insulin like growth factor), which
is associated with increased estrogen, as well as "cancer aggressiveness."
High-Fat Dairy - High-fat (but not low-fat) dairy was shown to be
correlated to a higher risk of mortality among breast cancer patients,
according to a 2013 study.
- Better Nutrition Magazine, October 2015

Monday, October 5, 2015

Jennifer's Way Bakery NYC

I'm sick of it! Pls use your voice to say NO MORE!
Dear Cheerios
How many of us did you get sick? Do you even know or care? Forget about the immediate headaches, pains, throwing up, diarrhea and then some. What about the fact that you KILLED villi in our guts that takes nutrients from food to then FEED us and keep us ALIVE!!!! Is money that important to you? How do you sleep at night?
You were happily handing out poison to young children and sick suffering adults this weekend at a GLUTEN FREE EXPO!?? How on earth do these big companies live with them selves? I'll tell you how, very comfortably. In there nice comfy mansions and don't give a damn about the people you are hurting some maybe fatally? What will it take for this to stop? one of these companies to KILL someone. And you big companies are the ones keeping brands like mine who actually give a damn about people and what they are eating off the shelves? Only recourse we have folks is to STOP BUYiNG the crap and making them money our lives and lives of our children depend on it. Demand better in your stores and demand better for what's on your table. Do NOT be lied to any longer!
A pissed off celiac and concerned human being
Jennifer Esposito

CNN Reports

General Mills is recalling 1.8 million boxes of Cheerios labeled "gluten free" that may contain wheat.

The company said in a press release Monday that issues offloading flour at its facility in Lodi, California may have caused the contamination, and affects four days worth of the factory's production.
General Mills ordered boxes still at warehouses and on store shelves to be returned and is asking customers with wheat allergies to call the company at 1-800-775-8370.
Company spokesperson Kirsite Foster said, "[T]here have been reports of illness by consumers online. Two complaints of illness have been reported directly to General Mills related to the affected products."
The company is in the process of converting five Cheerio varieties to gluten free, and this recall affects Honey Nut Cheerios and classic Cheerios in the yellow box. To determine if their cereal is affected, customers can check the "better if used by" codes of the affected boxes listed here.

Sunday, October 4, 2015

The 5 Best New Gluten-free Breads

1. Against the Grain Gourmet Lebanese-Style Pita Bread
Your falafel, hummus, or gyro plate finally got its pita back. Tapioca starch keeps these things light, while buckwheat flour adds substance and a wheatlike flavor.
Nutrition (per pita): 180 calories, 3 g protein, 2 g fiber, less than 1 g sugar, 4 g fat, 33 g carbs
Taste and texture: Light, thin, and chewy
Get 'em: $9.99 for 6 pitas, amazon.com
MORE: Coming Soon: Gluten-Free Wheat Bread?
2. Trader Joe's Gluten-Free Whole Grain Bread
Make a hot or cold sandwich, French toast, bread crumbs, you name it. That's what TJ's says you should be doing with its new whole grain bread, made with brown rice flour, whole grain teff, whole grain amaranth, and whole grain sorghum. And the stuff is so good, we're inclined to agree. It really does go with everything.
Nutrition (per slice): 60 calories, 1 g protein, 1 g fiber, 1.5 g sugar, 1 g fat, 12 g carbs
Taste and texture: Light, wholesome, and chewy
Get it: $4.49 per loaf, Trader Joe's stores

3. Canyon Bakehouse Bagels
GF eaters have long pined for a bagel option that doesn't have the texture of a hockey puck. And Canyon Bakehouse's latest offerings—available in plain and everything flavors—totally deliver.
Nutrition (per bagel): 250 calories, 3 g protein, 3 g fiber, 3 g sugar, 7 g fat, 45 g carbs
Taste and texture: Dense and chewy—exactly like a bagel should be
Get 'em: $5 for 4 bagels, canyonglutenfree.com

4. Rudi's Bakery Gluten-Free Ciabatta Rolls
Stash these petite heat-and-serve rolls in your freezer for impromptu Italian nights. The plain variety is delicious on its own, but the rosemary–olive oil flavor is even better.
Nutrition (per roll): 70 calories, 1 g protein, 0 g fiber, 1 g sugar, 0 g fat, 16 g carbs
Taste and texture: Crusty on the outside, and light and chewy on the inside   
Get 'em: $7.99 for 8 rolls, theglutenfreeshoppe.com

MORE: Is There Gluten In That? Find Out In Seconds With This...
5. The Julian Bakery Paleo Bread
Thanks to plenty of protein and fiber from almond and/or coconut flours, Julian Bakery's newest loaves are heftier and more filling than most of the starch-based alternatives out there. And though the bread is made specifically for Paleo eaters, don't worry: It's made in a dedicated gluten-free facility.
Nutrition (per slice of almond bread): 60 calories, 7 g protein, 5 g fiber, 1 g sugar, 3 g fat, 6 g carbs
Taste and texture: Soft, slightly nutty, and best when toasted     
Get it: $8.99 per loaf, julianbakery.com

Friday, October 2, 2015


Here are the 10 tips , if you also have some other tips that helped you in the past please remember to share them, it means you care!
1. Rest. – Your body will be using all the energy to fight gluten off, so don’t waste your energy on anything else. Get extra sleep.
2. Drink water. – It will keep you hydrated if you are having diarrhea or vomiting. Some sips of coconut water will replenish electrolytes.  Water will also help your body flush out toxins.
3. Drink bone broth. – high in amino acids glycine and proline, which are anti-inflammatory. They will heal the mucosal lining of the digestive tract.
4. Eliminate allergenic food. – You might have a cross reaction to them. Avoiding all the grains and dairy would be a good choice.
5. Juicing – You probably won’t feel like eating, so stick to the juices since they are easily digested. Use fresh ingredients and lots of greens!
6. Take digestive enzymes. – These enzymes help digest gluten to break it down so they will reduce the level of reactive gliadin and gluten proteins in a meal. There are many reviews of celiac people saying they work and others say they don’t, so talk to your doctor before taking any enzyme complex.
7. Add probiotics. – They help balance your gut flora. If you already take them daily, Dr. Amy Myers from the website My Body Green advises her patients to double the dose after a week of being “glutened”.
8. Castor oil pack. – If you are having joint pain and your stomach hurts, this ancient oil can help relieve pain.
9. Activated Charcoal– It is known for its ability to absorb poisons and toxins from the stomach and intestines and carry them out of the body. Shae from the blog Hello Wellness suggests you should take it as soon as you realize you’ve been glutened, preferably within a few hours.
10. Ginger Tea – Dr. Amy Myers from the blog Mind Body Green says “ginger acts as an anti-inflammatory in the body. It also has potent anti-nausea properties and can ease stomach cramping. Drinking warm ginger tea is a great idea.”
According to one of our readers, taking ginger supplements can have an adverse effect on your blood clotting system, that happened to her, so if you have plans to take ginger supplements, consult you doctor first.
- The Gluten Free Times

Gluten Free Confusion

Confused about whether to go gluten-free? Read this to find out if you should.
There is so much confusion swirling around the topic of gluten, a group of proteins found in wheat, barley and rye. Many people are going “G-free” in hopes of losing weight, feeling more energized and becoming healthier. However, unless you have a medical reason to avoid gluten or wheat—due to an allergy, celiac disease or gluten intolerance—removing all gluten is not necessarily a healthier way to go.
So, how do you know if you need to go gluten-free? There are really three main categories of people who should be cutting out wheat and/or gluten for health reasons.

CATEGORY ONE: Wheat Allergy
Similar to: other food allergies, like nut or seafood allergies
A wheat allergy is an immune system response to eating wheat (think of a peanut allergy—it's the same thing). The response is typically specific to wheat so you don’t need to avoid ALL gluten-containing grains like rye and barley.
An allergy causes an immediate response—it occurs within a few minutes to a few hours of eating a food with wheat. After eating wheat, you may experience hives, lip swelling, wheezing, rash, nausea, abdominal pain, diarrhea, and in severe cases, potentially fatal anaphylaxis (allergic shock).
Although a wheat allergy is one of the top eight food allergies in the United States, less than one percent of children have a wheat allergy.
How is a wheat allergy diagnosed? 
  • Step one: Skin prick or blood test for IgE antibodies
  • Step two: If the skin prick or blood test is positive for IgE antibodies, it does not automatically mean you will have a reaction to the food. Your doctor will usually suggest an “oral food challenge” to see if eating the potential allergen causes a reaction.
How is a wheat allergy treated? 
Treatment consists of avoiding wheat-containing foods to prevent allergic reactions. The majority of young children will outgrow their allergy.

CATEGORY TWO: Celiac Disease
Similar to: type 1 diabetes or rheumatoid arthritis
Celiac disease is not an allergy. Celiac disease is an autoimmune disorder, like type 1 diabetes or rheumatoid arthritis, which is triggered by consuming gluten. Eating gluten sets off an autoimmune reaction (your body attacks its own cells), which causes damage to the small intestines and interferes with your ability to properly digest and absorb nutrients.
Unlike with an allergy, people with celiac disease often do not experience any immediate symptoms after eating gluten, and you cannot outgrow it (just like you can’t outgrow type 1 diabetes—you’re on insulin for life). You must avoid wheat, rye, barley and any foods with gluten-containing additives for the rest of your life.
Current estimates suggest that 1 in 100 people in the United States has celiac disease. Celiac is a genetic disorder that is inherited, which means if you have it, your children, siblings and parents may have it, so your family members should definitely get tested.
Symptoms of celiac disease:
Symptoms are highly variable. Some people with celiac do not show any physical symptoms. Others may experience chronic diarrhea or constipation, abdominal bloating and pain, weight loss, iron-deficiency anemia that is unresponsive to iron therapy (or general malnutrition), chronic fatigue, failure to thrive (in children), joint paint, skin rash (called dermatitis herpetiformis), infertility and osteoporosis.
How is celiac diagnosed?
The key to a clear, definitive diagnosis is not going off gluten until you have met with your doctor.
  • Step one: A blood test to test for specific antibodies (“Celiac Panel”)
  • Step two: If you test positive for the antibodies, your doctor will do a confirmation by taking a biopsy (tissue sample) of your small intestine to look for telltale damage to your GI tract. If you have already “gone off” gluten, your GI tract may have begun to heal, making diagnosis more difficult (this is the #1 problem doctors run into). So if you think you may have celiac disease or a gluten intolerance, before you make any changes to your diet, GET TESTED.
How is celiac treated?
Treatment involves removing all gluten from the diet permanently. This means avoiding all foods that contain wheat, rye, barley, and any ingredients derived from these grains. Even a small amount will set off an autoimmune reaction in your gut and cause damage (even if you don’t experience any symptoms), so vigilance is key.
Long-term consequences if left untreated:   
If you don't avoid gluten, you are at risk for iron-deficiency anemia, malnutrition, osteoporosis, fertility issues and certain intestinal cancers

CATEGORY THREE: Non-Celiac Gluten Sensitivity or Gluten Intolerance 
Eating gluten does not trigger an autoimmune response, as it does in people with celiac disease. Typically no damage occurs to the lining of the small intestine.
Gluten intolerance/sensitivity is still not well understood (researchers say our understanding about gluten sensitivity is similar to where we were with celiac disease about 30 years ago). A gluten intolerance/sensitivity may be similar to other food intolerances, like a lactose intolerance; eating gluten causes very unpleasant symptoms and interferes with quality of life, but may not carry the same long-term health risks as celiac disease.
Symptoms of NCGS/gluten intolerance:
Symptoms may be similar to that of celiac disease (stomach pain, bloating, gas, diarrhea, constipation, fatigue, weakness, muscle cramps, numbness, headaches and “foggy brain”), but a blood test for celiac antibodies comes back negative.
How is NCGS/gluten intolerance diagnosed and treated? 
Right now, there is NO proven way to diagnose or test for gluten sensitivity. Companies that promise a diagnosis based on stool samples, saliva, etc. are pulling the wool over your eyes—there is no such test (although we may develop a test in the future).
First, work with your doctor to rule out a wheat allergy and celiac disease. Then, use a food journal to determine whether symptoms improve with a gluten-free diet (and if symptoms come back full-force once you reintroduce gluten). If your symptoms improve with a gluten-free diet, it’s probably best to continue avoiding gluten.
Keep in mind, with celiac, even a trace amount of gluten can trigger a full auto-immune response and cause damage to your intestines. With a gluten intolerance/sensitivity, a small amount of gluten (say in a condiment like soy sauce) may not be enough to cause symptoms, while eating a slice of whole wheat toast may cause stomach cramps or other side effects. It’s not as critical to completely wipe out every trace of gluten—it’s more about learning your own limits and what causes symptoms for you personally.

Don’t go gluten-free just because it’s trendy. Unless you have a wheat allergy, celiac disease or a gluten intolerance (or a few other rare gluten-related disorders), there is no need for you to avoid gluten.
If you’re experiencing symptoms and think gluten may be to blame, work with your doctor to determine if you have a medical reason for avoiding gluten (remember, don’t start eliminating gluten until you’ve met with your doctoror it will be more difficult to get an accurate diagnosis). Gluten-free lifestyles are not necessarily healthier (many gluten-free products are loaded with unhealthy fat and sugar—there’s nothing “healthy” about a gluten-free cookie or cake), and going gluten-free doesn’t guarantee weight loss.

- Joy Bauer

Thursday, October 1, 2015

Gluten Free Support Group News

 Dear Members,
            It is with regrets that I must step away from coordinating future meetings of the Gluten Free Support Group of Southwest Washington due to health issues.  The other core members, Christina Almsted, Claudia Frahm, Mike Smith and Catherine Trahin, as well as Tori Denfeld and Audrey Levin who publicize our events, have been contacted.  I have received compelling reasons why they are unable, at this time, to continue to serve in their capacities to provide information and support to persons with Celiac Disease and Gluten Intolerance.
            If anyone receiving this unfortunate announcement would be willing to step forward to continue this mission, please contact me.  I will do all I am able to assist with this important endeavor.

Maureen Marty

Tuesday, September 29, 2015

Celiac Disease and Diabetes

Type 1 Diabetes

In cases of type 1 diabetes, the immune system attacks and destroys the specialized cells in the pancreas that produce insulin. When the body can no longer produce sufficient insulin (a protein that regulates blood glucose concentration) the resulting chronically high glucose levels in the blood (hyperglycemia) cause blood vessel and nerve damage. This can lead to serious complications, such as: stroke, heart disease, kidney disease, and amputation.
Symptoms for diabetes include: frequent urination, thirst, hunger, weight loss, dry mouth, and fatigue.
The exact cause that starts the autoimmune reaction in type 1 diabetes is still not understood. There are genetic and environmental factors that can increase the risk of developing diabetes, as well as certain drugs that lead to the specific destruction of the beta cells. The condition is usually diagnosed in children or young adults, which is why it was once called juvenile diabetes.
Diabetes is much easier to test for than celiac disease. A blood test, usually done after a period of fasting, measures how much glucose is in the blood. If it is over a certain threshold, the person has diabetes or pre-diabetes. If caught early enough, the autoantibodies (antibodies that attack the body) can be tested for before the patient actually has diabetes or pre-diabetes.
Treating diabetes typically involves both a change in diet as well as insulin injections. Patients must monitor and control their blood sugar at all times to avoid hyperglycemia as well hypoglycemia (low blood sugar).

Type 2 Diabetes

Patients with type 2 diabetes still have insulin-producing cells in the pancreas, but they don’t produce enough insulin, or their other cells do not respond to insulin. This lack of responsiveness is called insulin resistance. This insulin resistance results in high blood glucose concentrations similar to type 1 diabetes and can cause similar symptoms and complications. The causes of type 2 diabetes are less established than for type 1, but there are certain things that can put someone at higher risk:
  • Being overweight
  • Being inactive
  • Having family members with type 2 diabetes
  • Being a certain ethnicity such as African-American, Asian-American, Hispanic, or Native-American
  • Being over age 45
  • Developing pre-diabetes or gestational diabetes
  • Having polycystic ovary syndrome

Diabetes and Celiac Disease

The link between type 1 diabetes mellitus and celiac disease was first established in the 1960s. The estimated prevalence of celiac disease in patients with type 1 diabetes is approximately 8%, and about 1% in the general population. Most patients with both conditions have asymptomatic celiac disease, or symptoms that may be confused for symptoms of their diabetes. For this reason, and the significantly higher prevalence rate of celiac disease in diabetes patients, many doctors recommend getting screened for celiac disease after a diagnosis of type 1 diabetes, as well as celiac patients getting screened for type 1 diabetes.
A recent study in 2013, contributed to by Dr. Peter Green, a member of Celiac Disease Foundation’s Medical Advisory Board found that there were no standard uniform practices for screening type 1 diabetes patients for celiac disease. Of the facilities in the study that did screen for celiac disease, 60% of them only did so if there were symptoms present. The authors of the study suggested that a uniform protocol for screening should be in place, as well as a need for further education on the gluten-free diet in patients with type 1 diabetes for dietitians.
There is no established link between type 2 diabetes and celiac disease. Type 2 diabetes does have genetic components, but they are not associated with celiac disease genes like type 2 diabetes’ are.
The gluten-free diet may improve glycemic control for diabetic patients, although that is still controversial, as some studies support the idea and others suggest there is no difference in glycemic control between normal diabetic patients and diabetic patients with celiac disease on a gluten-free diet.
Untreated celiac disease, leading to a damaged small intestine, can increase risk of hypoglycemia because the small intestine may no longer be able to absorb nutrients such as sugars properly, making diagnosis even more imperative.
Having one autoimmune disease puts you at greater risk for developing another. To see other symptoms and conditions associated with celiac disease, check out our Symptoms Checklist, which you can print out and bring to your doctor to help with your, or a loved one’s, diagnosis.
  • Cohn A, Sofia AM, Kupfer SS. Type 1 diabetes and celiac disease: clinical overlap and new insights into disease pathogenesis. Current diabetes reports. 2014;14:517.
  • Elfström P, Sundström J, Ludvigsson JF. Associations Between Coeliac Disease and Type 1 Diabetes. Alimentary Pharmacology & Therapeutics. 2014;40(10):1123-1132.
  • Lazzarotto F, Basso D, Plebani M, Moscon A, Zanchetta R, Betterle C. Celiac disease and type 1 diabetes. Diabetes Care. 2003;26:248-249.
  • Schwarzenberg SJ, Brunzell C. Type 1 Diabetes and Celiac Disease: Overview and Medical Nutrition Therapy. Diabetes Spectrum. 2002;15:197-201.
  • Simpson SM, Ciaccio EJ, Case S, et al. Celiac disease in patients with type 1 diabetes: screening and diagnostic practices. Diabetes Educ. 2013;39:532-540.
  • Waszczuk E, Kosiara M, Dobosz T, Paradowski L. Celiac disease and diabetes mellitus. ADVANCES IN CLINICAL AND EXPERIMENTAL MEDICINE. 2007

Read more at https://celiac.org/celiac-disease/cd-and-diabetes/#70RDBz7EMHS3HmyE.99

Sunday, September 27, 2015

Sleep on Your Left

Have you ever wondered to what extent the two sides of your body mirror each other?
It is very common for me to have a patient tell me that they have all their issues on just one side of the body. A pain in the left foot, a bad left hip, a bad left shoulder, left-sided abdominal pain, a pain in the neck on the right side; why?
Why do rashes choose the left or right side of the body?
Why does the acuity of the eyes differ so greatly from one to the other?
Why do we get pains often on just one side of the body?
According to Ayurveda, the left side of the body is completely different than the right side, and, while I know it sounds strange, emphasizing the left side for rest and sleep offers some time tested wisdom for very real health and longevity benefits.
Join me as we investigate this old Ayurvedic concept and see if it still holds water today.

7 Reasons to Try Sleeping on Your Left Side:

Here are some of Ayurveda’s reasons for recommending the left side for sleep. Keep reading for more detailed discussion.
  • Facilitate lymphatic drainage
  • Makes it easier for the heart to pump downhill
  • Better elimination
  • Support healthy spleen function
  • Encourages proper digestion
  • Helps circulation back to the heart
  • Helps bile flow more freely

The Lymph Drains toward the Left

Interestingly, the left side of the body is the dominant lymphatic side. The majority of the body’s lymph fluid drains into the thoracic duct, located on the left side. Along the way, lymph fluid carrying proteins, glucose and other metabolites and waste products is purified by lymph nodes and is then drained into the left side of the heart.
Because of this, it is common in Ayurveda to deduce that left side ailments may be due to chronic lymphatic congestion. When the lymphatic system congests, it is more likely that lymph will back up on the left, more lymph-dominant side of the body. Whether or not this is always true is debatable, but you can see the logic at play here.
In the same non-scientific vein, issues that show up on the right side are thought to be due to imbalances in the liver and blood. Since the liver is on the right side of the body, liver congestion will more easily back up into the right side of the body and potentially cause problems.

The Priority System of the Body

According the Ayurveda, congestion happens in the body according to a certain pattern, or priority system. In this priority system, the lymph is the body’s first detox system to congest, before the liver and blood become overwhelmed. Thus, early lymph issues may present more on the left side of the body and move to the right as they become more long-standing and begin to congest the liver and the blood, at which point symptoms may start to show up on the right side of the body.
You can read more about lymph-related issues in the Detox and Lymphatic Health section of my article library.

Dog sleeping on left side cradling alarm clockThe Magic of Sleeping on the Left Side

Better Elimination
The small intestine dumps waste through the ileocecal valve (ICV) on the right side of the body into the beginning of the large intestine. The large intestine travels up the right side of your belly the across the tummy, where it dumps waste into the descending colon on the left side.
Sleeping on the left side allows gravity to encourage the food waste to move more easily from the small intestine into the large intestine through the ICV.
As the night wears on and you continue to sleep on your left side, the waste moves more easily into the descending colon. With the help of gravity and a good night’s sleep on the left the side, the descending colon is full of waste to easily eliminate completely each morning.
Better Heart Function
Of course, one of the biggest players on the left side is the heart. It makes sense that if you sleep on your left side, the lymph drainage toward the heart will again be helped by gravity, taking some of the workload off the heart as you sleep.
The aorta, which is the biggest artery in the body, leaves the top of the heart and arches to the left before it heads down into the abdomen. By sleeping on the left side, the heart is pumping its biggest payload downhill into the descending aorta.
Sleeping on the left also allows much of the intestines to hang away from the very thin-walled inferior vena cava (IVC) which brings venous blood back toward the heart. Interestingly, the IVC lies against the right side of the spine, so when you lie on the left much of the viscera falls away from the IVC. Here again, gravity is just making the heart’s job a little easier.
The Spleen Is On the Left
The spleen, which is part of the lymphatic system, is also on the left. The spleen is much like a gigantic lymph node, except that in addition to filtering lymph it also filters blood. When you lay on the left side, drainage back to the spleen is once again helped and made easier by gravity.
Remember, the lymph system drains all the cells in the body via movement and muscular contractions, rather than being pumped by the heart. Helping the lymph to drain to the spleen and heart with gravity is a good thing.

Ever Feel Sleepy After a Big Meal?

In Ayurveda, it is common practice to rest on the left side of the body after taking a meal. Unlike a siesta where we take the whole afternoon off, Ayurveda suggests a short, ten minute hungry woman looking huge sandwichrest on the left side to help the body properly digest the food.
The stomach and the pancreas (which make digestive enzymes) hang like slings on the left side. When you lie on the left side, the stomach and pancreas hang naturally, allowing for optimal and efficient digestion. The food is encouraged to move through the stomach naturally and the pancreatic enzymes are released as needed rather than all at once, which might happen more easily than if you were on the right side with the pull of gravity.
If you lie on the right side, the stomach and pancreas will hang in a somewhat unnatural position, forcing them to empty their contents prematurely.
Meanwhile, the liver and gallbladder hang on the right side. Resting on the left side allows them to hang freely and secrete precious bile, with the help of gravity, into the digestive tract to emulsify fats and neutralize the acids of the stomach.
When the digestive process is encouraged in this way, in can often be a smoother and ultimately shorter digestive cycle that doesn’t leave you feeling sapped throughout the entire afternoon. So by taking a short rest on the left side, you may actually save yourself more fatigue throughout the day!

Get energized – not tired – from your meal! Here’s how:

Try eating a large midday meal in a relaxed fashion, followed by a 10 minute rest on the left side and see if you find yourself with more energy and better digestion as a result.
Try it!
So maybe this non-scientific technique of sleeping and resting on the left side makes some sense after all. I am a big fan of understanding ancient wisdom and then finding proof with modern science. In this case, I admit I lack some of the modern science but there is more than enough anatomical logic here to give it a whirl.
- John Douillard, LifeSpa

About LifeSpa
LifeSpa is the top resource for natural health and Ayurveda in the United States. It was started in 1996 by Dr. John Douillard DC, CAP as a natural health and Ayurvedic clinic. Today, LifeSpa has grown to host a robust online store, #1 Ayurvedic newsletter, self-help site, guided at-home cleanses as well as a booming clinic. LifeSpa is located at the base of the Rocky Mountains in sunny Boulder, CO.Dr. John Douillard, DC, CAP is a Certified Ayurvedic Practitioner and has written and produced numerous health and fitness books, CDs, and DVDs. He has been teaching and lecturing on Ayurveda internationally for 25 years and publishes a free wellness video-newsletter linking the Ancient Wisdom of Ayurveda with Modern Science.
Read Dr. John Douillard’s Bio