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.

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.



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!

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.


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…/S0002-9440(15)00476-9/fulltext

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

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:

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.