Vegetables

I don’t usually post recipes on this page, but thought you would like a new veggie for the New Year! I loved potatoes, but they are a nightshade which can cause a lot of pain in one who has inflammation and particularly arthritis! Nightshades are all in the same family and they are tomatoes, potatoes, eggplant and all peppers both hot and sweet/bell.

A study was conducted in Italy that correlated nightshades with increased pain in arthritis. I had really achy joints especially in my fingers, so I decided to remove them and within less than a week my pain went away! When I try to eat a raw tomato or potato now, I pay for it the next day with terrible pain in my fingers.

I have gotten bed-ridden patients back into their gardens and onto their sailboats having fun by just removing nighshades! This is why it can be good to see a Nutrition Coach! We have secrets that can get you out of pain and suffering! 🙂

Some great alternatives for potatoes are Jerusalem Artichokes and Yuca and Cauliflower which are all available now! I hated Cauliflower, but when I mashed it I loved it. So, I teach my culinary students that sometimes we don’t like something because of flavor, but other times it can be texture! Yuca is excellent diced and boiled in salted water like potatoes, just mash them by hand and keep some lumps or it turns into glue! You can reheat leftover Yuca in oil and it gets crispy on the outside and creamy on the inside!

Here’s a recipe I bet you have not tried: Enjoy!

Jerusalem Artichokes

These tubers remind me of potatoes. You can even eat the skin! You can eat them raw or cooked. They can be sliced and sauteed in oil or oven roasted or steamed then mashed or braised in water and coconut milk. These are high in prebiotics which feed probiotics(healthy bacteria), but if you have SIBO they will feed the bad bacteria so avoid them and try peeled Kohlrabi instead using the same cooking methods. 

Serves 4

Ingredients:

1 pound Jerusalem artichokes, washed well(they are sandy)

Avocado or Grapeseed Oil or Olive Oil(cook on medium heat or 350 degrees)

Directions:

1. Wash, and slice thinly by hand or in a food processor or a mandolin.
2. Put into a large saute pan in a single layer for maximum browning. You can use 2 pans or cook in a few batches.
3. Saute over medium heat in a stainless steel or cast iron pan for 3-5 minutes until golden brown on one side.
4. Turn over and cook until golden, about 3-5 minutes.
5. Season with sea salt or Himalayan salt and freshly ground pepper.
6. Serve hot.

Roasting: slice or cut into quarters and drizzle with oil and salt and pepper. Bake until fork tender, about 15 minutes.

Braising: dice and put into a larger pan or pot with 1/2 water and 1/2 coconut milk just halfway up to the middle of the Jerusalem Artichokes. Bring to a boil, turn down to low and simmer until fork tender, 8-10 minutes. Drain and season with salt and pepper. Juniper salt if very good on these. I make my own Juniper salt with 1/4 cup Himalayan salt and 1 tsp. whole organic Juniper berries and grind until fine in a coffee grinder.

Steam: wash well and quarter. Steam in a pot until fork tender, about 10 minutes. Serve with vegan butter or olive oil and salt and pepper. You may also mash them by hand or in a food mill or food processor.

Be adventurous and try these out! I hope you love them as much as I do. Happy cooking and eating! Please Comment and let us know how you do and how you like these veggies!

Be Well & Thrive in 2018!

My Birthday Request!

I had a wonderful birthday thanks to my loving husband who got me a few massages and very gourmet dinners! It was such a treat to eat out at some bucket list restaurants and be accommodated, with pleasure, for gluten-free and dairy-free, no beef! It was memorable. I try to not feel guilty indulging in eating out for special occasions knowing that people are very hungry here in my back yard and in America! So many people do not realize its not only in developing countries that people go without food. I don’t know about you, but most of us and myself included, don’t function or sleep when we are hungry! Imagine being a child or elderly or any age feeling so hungry you cannot sleep or think or function! This is just so wrong and totally avoidable and fixable.

I feel so upset about so many things that feel so wrong in America. I get really broken hearted and pissed off and at times I feel so helpless to change things! Here are some ways that I have chosen to fix and help and I am asking that if you are able and willing that as a gift to others and me on my birthday, you will donate or volunteer if you feel led to do so. Check this out:

Charities I love and donate to are:

People:
FeedingAmerica.org 

$1 provides 10 meals!! That makes a huge impact!

Charitywater.org , provides fresh safe water wells and allows girls to go to school instead of fetching water all day! This is one of my top charities! This has a huge impact!

Environment: Planting Trees
http://www.americanforests.org, plant trees

Animals:
Save Elephants: www.BigLife.org

www.aspca.org, saves abused/neglected animals, our family has had all rescue animals and they were so loving and grateful and became cherished family members

Humane Society of Silicon Valley http://www.hssv.org/ 

or donate to the humane society or animal shelter in your own community!

Thank you for checking these out and donating if you feel led to do so and sharing this too! Thank you to all who donate and please post if you like that you did! Blessings to all who donate and volunteer.

Much Love, Gratitude and Blessings, Lauren Hoover-West

Happy, Healthy New Year! A Love Letter from Me to You!

From my heart and soul to yours…I wish you a very happy, healthy 2018!  Please take the time to read this entire heart felt letter from my heart to yours. I don’t do this often!

This is a new beginning. A time to reflect on what we accomplished in 2017 and what we learned and how we grew.

This is an opportunity to forgive ourselves for any shortcomings, and to affirm that we did the best we could at the time with what we knew and were able at the time. A very wise quote I hear is that, “Forgiveness is looking back and knowing that nothing could have been different, and learning from it.”

Today we can start setting our intentions, goals, hopes and dreams for our best in 2018! My husband and I love to pull out all the magazines and make a vision board this time of year to solidify and put onto paper our hopes, dreams, intentions and goals. Every time we do this we can look at it throughout the year and see things coming to us and feeling so grateful and blessed. Then, at the end of the year we are in awe and enormous gratitude that not only did most or all of these things on our board come true, but we were blessed with so much more. It works! It really really works! I promise you.

Making a vision board:

Get a big poster board, glue stick, magazines and markers, or print out words & pictures from your computer.

Draw two lines on your board to make 4 equal squares.

Give each square a category like:

• Work/Career
• Personal Growth
• Family/Romance/Marriage
• Fun/Travel
• Spiritual Life/Growth
• Volunteer/Giving Back/Paying it Forward
• Physical Well-being(exercise, diet, stress reduction)
• …you may need to make 2 vision dream boards!!

Then, cut up those magazines…mind you, you may need to go buy some positive magazines or create your own words, and pictures or print from internet! Be creative and don’t limit yourself…DREAM BIGGER!

Remember we are a body, mind and spirit and all of these aspects of ourselves need to be tended to like a garden. What does your body, mind and soul need and long for at this moment?

You may like to put on meditative or classical music and do a meditation and prayer before starting this project.

How do you want to be a positive influence on this world, on your community, on your friends and family, at work? Shine Brightly this year, be big and bright! The world needs us all to come together and SHINE and love and support each other for the greatest good. Love conquers ALL! We all need more LOVE! How will you show your love and compassion this year? What matters to you? What charities can you volunteer or contribute to this year? Start at home and with your neighbors! Too many times we forget the people within our reach and think we have to go to great places and lengths…when the people who need us most are right in front of us!

My prayer is that 2018 will bring all of us our heart’s desires and all our needs will be surpassed with many blessings. I am sending you all so much love, many blessings and a big hug.

I promise that I will walk my talk and will post my vision board soon. Some of the things I am doing are:

1. helping each patient I have as if they were the only patient I will ever have…helping them heal with love, patiences and kindness along with great tasting, healthy food!!! ;P
2. Being a more loving and kind person
3. Volunteering at the Animal Shelter and giving animals as much love and attention and healing I am able.
4. Learning as much as I need to grow in order to help others with their health(physical, mental and emotional)

Donating to causes that call to my heart and bring tears to my eyes(Feeding Hungry Children and Americans, Building Wells for clean water and education for girls that would otherwise have to spend their days fetching water! Saving Elephants! Planting Trees! Shopping Consciously on Thrive Market and local farmers markets, small artisan companies, CredoBeauty.com, Credo Cell Phone Service, Buying organic, local, sustainable, reducing our footprint, Spending time with Animals! Blogging/Vlogging more helpful information. Living more mindfully each day, one day and one moment at a time. Surrendering to going with what arrives and arises. Healing my own health. Loving my husband better. Giving up control! Stepping into other peoples shoes asking myself what they must be feeling before I respond….finding the silence between the many thoughts that bombard me…quieting my monkey mind. Accepting that I am enough. Learning to love myself more…this will be my biggest challenge!

Looking back at 2017, it was a very challenging year for me. I had many health challenges because I did not listen to my body, or my loving Husband, screaming at me to slow down and to stop. Now, I am forced to stop some things and really slow down and change some of my habits and create better ones. Not easy, but essential to living my best life. That said, I also did do some positive things like learning to play the violin which gave me great joy and also taught me balance! I lost my balance because I played so much everyday for 7 months that I developed tendonitis in my elbow! I had to stop playing, which saddened me, for a few months and I healed my elbow…along with CBD Oil Balm! Now, I will resume with more balance…playing 10 minutes every other day and slowly working up to more as my body allows.

I have learned that being ambitious vs. being stupid is a delicate balance! I have pushed myself hard, too hard, for too long and it has lead to poor health and mental exhaustion. I have momentarily lost that sense of drive b/c I am just exhausted.

Some things I have found to be helpful are remembering to use the tools and resources in my box! Listening to Hay House Radio .com and APP, turning off the news and only listening or reading the weeks review on Friday, Listening to educational webinars, summits, podcasts and Pandora Radio. Music is so healing and moves my soul! Watching documentaries and comedy and movies that touch my heart. Starting my day with opening my eyes and being grateful, finding something to appreciate, praying and setting my intention for the day, swinging my feet out of bed and grounding myself and lighting up all my chakras, releasing any negative energy and bringing in the love of God throughout my whole body and resonating love, setting a morning routine that makes me feel good(sauna, hot shower, aromatherapy, hot drink, healthy breakfast, supplements, petting my kitty and sending him outside surrounded in love and God’s protection, sending my husband out into the world with love, a good healthy lunch and God’s love and protection and surrounding him with Angels to work though him with ease and grace to heal all of his patients(who adore him)! Remembering throughout the day to take breaks, go in the sunshine, breathe deeply, do a short meditation, listen to music, learn something new, reach out to someone who needs some love or my time or just to listen to them(hard for me), and keeping my balance throughout the day! Finishing my day with a prayer of gratitude, telling my husband how much I love and appreciate him, telling our fur baby that I love him and feeding him the best raw food diet money can buy, listening to a meditation(Glenn Harrold Relax & Sleep) and setting the intention of what I want to dream about! I have also bought a library of books to read and now I need to use time management to schedule that in along with my violin playing! Remembering to schedule in fun and time to do NOTHING! Time to remember to use my 5 senses and take in the here and now!

Every time I start to freak out that the world is going to Hell and wonder where I can move to that is better…I stop myself, look around and get really grateful and give myself a reality check…all is well at this moment for me and I am blessed, safe and grateful! You can do this too. It works so well! I think of Cher, saying “Snap out of it”!!! ;P Old movie!

Also I have a milestone birthday next week, and its been a very interesting year of shifting for me in all areas of my life and mind and body! At my age, I will not say, I am learning to be wiser…thank God! I am now listening to my body, mind and spirit and honoring what it needs and wants. I am trying to live more simply and mindfully. What was once important to me is no longer. I am focusing on what really matters and how I can use my life to matter…really matter and leave a positive legacy. I believe that I came here with what I am suppose to have and to be…each day I try to use my gifts for the greatest good. I always feel I could and should do more. I am setting the intention that I will do my best at the time and that it will be enough. I wish that for everyone.

I am so inspired by watching Oprah interview amazing people who have had an enormous positive impact on countless people on Super Soul Sunday. This is my Sunday morning ritual to watch and be inspired while sipping my Matcha Tea Latte(see recipe on Resources page)! I never feel that I am making a big enough difference or that I can, and seeing that 1 person really can have a huge impact inspires me and drowns out my own insecurity and false beliefs! Watch and be inspired…there are still super good hearted people doing super good things in this world…we just forget especially when we get sucked into the news and media hype!

If we all focus on being loving and kind and radiating that energy into the world imagine what an impact and ripple effect it causes!!!! Just close your eyes,  take a deep breath and IMAGINE! I truly hope that I am helping you on your journey because you matter….you really matter. You are loved….very loved….but you must open your heart and receive that love. Let love flow into your heart and from your heart to all.

Now, be safe and have a fun and wonderful New Years Eve and Day! We are off to a spiritual celebration tonight with friends and community to ring the New Year in with a healthy dinner, meditation, dancing and healthy dessert, yes there is such a thing!!! Be safe, use UBER & LYFT, read my post on Gluten-free Alcohol and stick to your diet…no cheating! Until I post next time…be safe and you take good care of YOU! Find at least one new tool you will use in 2018, many are listed above. Now, go make that vision board and please post on this blog post that you did it! Share it on your FB!

Happy, Healthy, Fun 2018! May you be blessed beyond your wildest dreams. May you thrive instead of survive! I am here for all of you who are ready, willing and able to address your diet to create a customized diet and meal plan with recipes just for you according to your health. Feel free to contact me for Health Coaching. Find a Naturopathic Doctor if you don’t have one: in CA, wwwCALND.org, outside of CA, http://www.Naturopathic.org…need to find one through these sites to ensure they have have had a 4 year degree/are Licensed ND’s & primary care physicians and not a unlicensed Naturopath that only took an 18 month course! Get your team together to support you for your highest good! Thanks for taking the time to read this love letter and for supporting my life’s work/passion in helping you Thrive.

Blessings and Hugs!

Holiday Help!

I would like to send you my heartfelt Holiday wishes and tell you how grateful I am for all of you who read my blog. My intention is to pass along what I learn and to help you improve your health. going from surviving to thriving so you can enjoy this life and have the energy and excitement to follow your dreams. I wish you a very happy, healthy holiday season and 2018! One of my favorite affirmations is, “What is for you, cannot pass you by”! Its so true. So, relax, learn to stop worrying and have more faith that you are well taken care of and loved. It will all work out. Breathe and ground yourself and meditate for just 10 minutes a day and change your life for the better. Check out tapping with Nick & Jessica Ortner or Brad Yates. Please read this post even though its a little long it has life saving info! Love ya!

Secondly, I want to share my tips for the holidays, and anytime really,  on what to do if you get “glutened” or “dairied” or food poisoning, or drink a little too much Egg Nog/Cocktails! Here is my bag of tricks that have never failed me in many bouts of being glutened or food poisoned or just a severe gas attack! These two items below are the first 2 things that go into my carry on cosmetic bag along with medications, tons of safe snacks/food, change of clothes and toiletries(all in case my luggage gets lost-God forbid)!

I could tell you many horror stories of being glutened and severe cases of food poisoning I have had, but I will spare you the gory details and you can believe me when I tell you its happened to me and it was awful the times I did not have charcoal. Typically, if I ate even a molecule of gluten from a pizza oven I would react severely for 2 weeks and was bedridden. Last time I was served a regular hamburger bun instead of Gluten-free, I took 3 Gluten enzymes immediately with tons of water, went home and took 5 charcoal caps opened up in a glass of water. I was so relieved that for the first time ever, I had NO SYMPTOMS! This was a miracle I’m telling you!

First, you can take digestive enzymes that target Gluten & Dairy, DPP-IV. I always take one before a meal at a restaurant or someone else’s house for a little insurance. I am not under any circumstances giving you permission to down an enzyme and order gluten or dairy!!! If you choose to mistreat, not “treat”, yourself and eat gluten or dairy when you are sensitive/intolerant/allergic to it, then at least take a few enzyme first and charcoal after! But, you are only harming yourself not me or anyone else. These enzymes don’t eliminate 100% of the gluten/dairy, but do significantly reduce your exposure lowering your severity and duration in symptoms. You can buy them at Pharmaca, or even on Amazon, heres the link for my preferred brand Gluten/Dairy Enzymes

Second, Activated Charcoal is made from either wood or coconut(preferred) and absorbs poisons in the body and gently escorts them out…note: your stool will be black and thats okay/good. It acts as a sponge and will mitigate any nasty symptoms you may have/had encounter(ed). It comes in capsules or powder. Powder works faster, but is a little messy and chalky, but who cares when you could avoid suffering! You can open the capsules if you need it to work faster than 20 minutes which I recommend.

If you think you have food poisoning(nausea, vomiting, diarrhea), there is no such thing as 24 hour flu-its food poisoning take 5 capsules or 1 tsp. charcoal powder in 1/3 or so cup of water and chase it with a glass of water(filtered of course), You may take the same amount 2-3 times a day until symptoms are gone, but it usually works in a dose or two.

NOTE/WARNING: Charcoal absorbs other supplements and medications if taken together, so just take your supplements and medications 2 hours away from charcoal. Yes, your poop will be black, don’t panic. Drink plenty of water to help move things through.

Charcoal Uses:

• Gluten or dairy exposure(not a license to eat gluten!)
• Food poisioning
• Gas & Bloating(if acute, take charcoal and a hot bath to ease and pass the gas)
• Avoid hangover or cure hangover
• heavy metal or mold/mycotoxin detox or adverse reaction to detoxing/juice fast(GI issues/headache)
• you can even use it as a tooth powder and it whitens
• after a dental procedure to help clear any harmful materials or anesthetic

You can purchase this in a health food store, many drugstores and online, heres a link Coconut Charcoal Powder

If you are traveling abroad, I highly recommend Grapefruit Seed Extract which is like a natural antibiotic…kills everything…you can take it daily and clean your toothbrush with it too.

Now for the emotional support we all need over the holidays! Do yourself a favor, get as much sleep as possible and your tolerance will go up and you’ll feel better. Eat healthy, drink plenty of filtered water, use stainless bottles not chemical filled plastic. Try to choose alcohol wisely if at all…organic natural red wine, gluten free(not removed) beer, cider or one gluten-free spirit like some vodkas…see my full list and article on this blog on Alcohol. Not all alcohol is GF even Vodka and Rum!

Remember to take Uber or Lyft if you have even 1 drink or have someone else who commits to no drinks be the designated driver. Seriously, one drink of any kind puts me at my weight at risk of a DUI! Only one drink can ruin your life and end other peoples lives….please please take this seriously. Be safe. Your friends/family would rather have you crash on their couch than crash your car and loose you forever!

I had to take someones keys away from them once and they said they were fine…I said oh really, is that why your eyes are crossed? Seriously. Then, you won’t believe I got pulled over and put through all the drunk driving tests as the drunks in my car rolled around and laughed! What a night. Nobody thinks they are not safe to drive. If you have had any alcohol, it is a risk.

In the mornings, before you get out of bed, say a prayer by setting your intention for the day, put your feet on the floor and ground yourself before you get out of bed and run your energy and envision being the loving shining light in the world you are…then go forth and have a wonderful day.

When you get stressed or upset:

• Take 5 deep belly breaths, signals your body the tiger is not going to eat you…gets you out of Fight of Flight, it works
• Excuse yourself from others and go to the bathroom and do this and pray and ground yourself until you are calm, cool and collected and then return to your party/work etc…This has kept me out of trouble numerous times! ;P
• Try to put yourself in others shoes and imagine how they may be feeling and why. Most of us have tremendous pain and suffering and it can come out in comments and behavior…be compassionate and let some things slide
• Use Apps: Hay House Radio, Relax & Sleep Well w/Glenn Harrold(Library is free), Pandora, Tap with Brad(Brad Yates)-these have all saved me and really helped

Before or during a trip, go onto TripAdvisor.com or App and choose the city your are visiting and then restaurants then the meal then hit filter to choose dietary restrictions:

• gluten-free
• vegan
• vegetarian
• halal or kosher

You can find great restaurants that will accommodate gluten-free and dairy-free and any other dietary desires and needs you have when eating out. I have never been disappointed with anywhere I’ve been directed to by Trip Advisor and have usually written rave reviews and told everyone all about what amazing food I had! It even finds restaurants in airports and its international as well as domestic! You can find hotels and spas and fun things to do as well. Its my go to App!

Finally, just be grateful especially when you don’t feel like it. Did you know your brain is not capable of being depressed and happy simultaneously? So you can trick yourself by just thinking about a few things you are grateful for at the moment. It can be tiny things like the snow, a bird, a flower, food, pet, person or huge things…it doesn’t matter. This is a great way to end your day as you get into bed(organic I hope), your last thoughts of the day can be what you are grateful for and then you will set your mind to a positive place to hopefully have sweet dreams. If you cannot sleep, or if you can, listen to Glenn Harrold’s Relax and Sleep and you will sleep deeper and wake more rested and happier!

Again, sending you so much love, best wishes for your health and happiness. I wish you a very peaceful and happy holiday season and hope my tips will help ensure that you do have a good one. If you are hurting this time of year, please try my tips and know you are loved and you matter and make a difference in this world. We need you to be here and share your gifts and talents.

Take good care of yourself, you only have one you that needs to last a long time. Maybe make a vision board for 2018 or at lease make a list of your dreams and goals! There is so much power in vision boards and writing things down…everything I’ve wanted and done this with has come to me! Even my wonderful Husband! Remember, “What is for you cannot pass you by”! So, create a happy ending of 2017 and great 2018!

Love, Hugs and Blessings! I have some big surprises in 2018 for all of you…So Follow me if you aren’t already. 🙂 Jump over to see my recipes for you holiday…and eat safely! 🙂

Delicious Gluten-free/Dairy-free/Egg-free Bread Alternatives & Pizza Crust

I am constantly on the search for the perfect taste and texture in alternative breads. I have raised my requirements when it comes to bread. I not only want it to be good, it must be healthy too. So many gluten-free breads and products are very high in starches which turn into sugar and spike your blood sugar levels, tax the pancreas, and cause weight gain. You can see that trading a glutenous product with gluten-free junk food is problematic. Just because it is Gluten-free doesn’t mean its good for you! Read your labels and choose wisely. I tell my patients its better to pay a little more on food and less on medical care! More fun too! ;P

I have finally found some breads that won’t spike and crash our blood sugar or add weight to your middle. All of the alternatives below are dairy-free & egg-free too!

Gluten-free, Dairy-free Bread and Buns

Bread SRSLY has my vote for best alternative bread hand’s down! I also like Happy Camper’s bread which is gluten-free, dairy-free and egg-free, and still has great texture and flavor. Until I release my next cookbook, if you want to make your own from a mix my healthiest pick is Simple Mills Paleo mixes.

 

NEW IN 2015: SAN FRANCISCO SOURDOUGH by SRSLY is amazingly similar to regular glutenous sourdough probably because they make this the old fashioned way, traditional fermentation using organic/NON-GMO ingredients and it’s free of the top 8 allergens. It is partially baked so you need to toast it. After toasting the texture is crisp on the outside and soft on the inside like just baked bread in a restaurant or bakery! YUM! They also make excellent sandwich rolls now that are made from sorghum and are rice free and vegan/egg-free! The bread is vegan and egg-free, Non-GMO, and contains rice, millet and sorghum. Bread SRSLY has no added Yeast! They make Classic Sourdough, Seeded, Kale, Onion. You can order a long Pullman loaf online only. You can order directly on http://www.BreadSRSLY.com or buy at health food stores.

Happy Campers Bread 

Breads and rolls are made in a dedicated gluten-free facility!

They use all gluten-free, dairy-free and egg-free with NON-GMO whole grains like sorghum, millet, quinoa, buckwheat and amaranth, olive oil, psyllium and a little tapioca. There are several flavors, light and dark and raisin breads and hamburger buns, along with offering sample packs of 4 loaves for about $29!

These breads still contain some carbs, but from healthy, nutritious whole grains, not high glycemic over processed starches like potato flour, tapioca and rice! The texture is like bread and good toasted or not. Order online at http://www.gethappycampersgf.com or Amazon.com or health food stores. Staff of Life in Santa Cruz, CA carries it.

 

 

 

 

Spelt Bread/Products(CONTAIN GLUTEN)

Spelt is a non-hybridized wheat. It is one of the five ancient grains. Many people that have a wheat sensitivity can tolerate Spelt, but it is not gluten-free.

Rudi’s Spelt Bread, Spelt Hamburger Buns, Spelt Hot Dog Buns and Spelt English Muffins-you won’t be able to tell that these are alternative since they have a soft, spongy texture like the traditional versions.

SPROUTED BREAD IS A NO NO, IT IS STILL GLUTEN AND WHEAT! Breads made from Kamut, Spelt, Rye or Barley are both wheat and gluten.

Pizza Crust

Simple Mills Baking Mixes, Paleo Bread Mix & Pizza Crust Mix 

Simple Mils mixes are Paleo and use almond flour as a base. You just need to add water, Apple Cider vinegar, oil, and some dessert mixes call for eggs. This is the best Pizza Crust I’ve found and is high protein, low carb and has a nice texture. The Bread/Foccacia mix is excellent and you have the option of making a Focaccia, Loaf of Bread or Rolls. Excellent toasted and makes good sandwiches. I add fresh rosemary and olive oil and kosher salt on top of the Focaccia!

Bread in general is not so easy on the digestive tract; so I save it for times when I must succumb to my cravings for it. When I eat bread I notice that I get bloated and constipated, even when it is gluten-free. Next time you eat bread or cut it out of your diet for a while…notice how you feel. Is it worth it? I really love the Irish Soda Bread and Cornbread in my cookbook, and hope you will too. Many people with a gluten sensitivity, which is most people, can have a gluteo-morphic effect which is an opioid(heroine, morphine and codeine are all opioids) affect! Bread is like a drug for some people! If you crave it so badly you feel you must have it and then feel a lot of pleasure after eating it, you may be experiencing a gluteo-morphic affect! These are the people who really need to avoid bread or use Paleo recipes/mixes. boo hoo, I’m sorry, but it’s worth your health and well-being. See a Naturopathic doctor to treat your gut to help heal this. http://www.naturopathic.org

I have two recipes in my cookbook, No Wheat No Dairy No Problem for great alternatives, Irish Soda Bread(pg.16) The Spelt Bread(pg.18) is a wheat & contains gluten which was included before I knew I needed to avoid it! Great for people who just refuse to give up wheat b/c it is a non-hybridized wheat and an ancient grain.

The Irish Soda Bread does not have to proof, so it is very fast and delicious, and has a scone like texture. I love the Irish Soda bread made with dried fruit for breakfast with a side of my Lemon Curd(pg.225). There is a cornbread recipe too( pg.14) use blue corn b/c it is NON- GMO. Do know that corn is one of the top 8 allergenic foods. I personally do not eat corn b/c I become very constipated and sometimes get hives.

I hope you enjoy these alternatives as much as I do. Let us all know how you like them. If you know of an alternative bread that does not contain rice flour, xanthan gum and lots of starch, please comment on this post and share it with all of us. Go bake some delicious bread and or go on your own search for a healthy alternative at your local health food store.  All of the brands above are found in health food stores-please support your local independent stores/owners so we can keep getting good, healthy food and supplements while supporting local families.

MANY STORES KEEP GLUTEN-FREE BREAD IN THE REFRIGERATORS & FREEZERS! So, look there.

Be Well, Chef Lauren

Step by Step Gluten-free, Dairy-free Thanksgiving Planning Guide

Gluten-free, Delicious Thanksgiving Recipes and Menu Planning Guide

Do you have family or friends or, maybe yourself, who are coming for Thanksgiving who are on a special diet or have health issues and concerns and you don’t know how to manage? Whether you just want to eat healthy and delicious food or have a food/health issue…you don’t have to spend the whole day cooking and cleaning in the kitchen this Thanksgiving! Below I’ll give you a week long planning guide along with recipes to make a deliciously healthful Thanksgiving that everyone can eat.

Everyone that has eaten my Thanksgiving recipes all said they are as good or better than traditional gluten recipes, and they did not miss the gluten, dairy or refined sugar! Wow, this is so wonderful and many heartfelt thanks!

Here is an easy guide to help you prepare things ahead of time you so you can enjoy your holiday and guests. Trust me after 20 years of doing this…it is so much easier than trying to be the Superhero on Thanksgiving…especially if something goes wrong-very embarrassing. Don’t be afraid to send the recipe to one of your guests/relatives and ask them to make it and bring it-delegate and gratefully accept the help. I know it is not easy, especially for people who like to be in control/charge! Remember, we allow others to grow and feel needed and be blessed by their contribution too. This is what helped me to realize micro-managing was stunting the growth of my employees! Let go, ah, it feels so good! There is still plenty for you to do.

I am listing all the goodies you can prepare ahead of time by day from my cookbook, No Wheat No Dairy No Problem-order it now on this site!

Up to one week ahead: Pie Crust (see Recipe of the Week-15 minutes), dairy-free and Gluten Free, Cranberry Sauce(refined sugar free and way better than anything that is store bought-15 minutes)

Up to three days ahead: Candied Yams( adapted from Paul Prudhomme)-40 minutes, Mashed Cauliflower & Celeriac or Parsnips 30 minutes, Sweet Potato Pie Filling 10 minutes

Up to two days ahead: Dry Brine Rub and refrigerate Turkey(fresh or frozen)-will be the juiciest ever! See my directions for thawing turkey according to weight-must be done in the refrigerator. You can now buy a Brined or Kosher Turkey and skip this step. Now, Clean your house or have it cleaned, do laundry etc..!;)

The day before:  make salad dressing/vinaigrette, chill wine, cook Turkey neck in broth and chill or gravy, Pecan Pie Filling, toast and dice bread(BreadSRSLY.com)(GF/DF/VEGAN/EGG-FREE) for stuffing, chop vegetables(onion, celery etc…), Assemble and bake pie-Sweet Potato Pecan, Pecan, Pumpkin Pies. I highly recommend the Sweet Potato Pecan-it’s a sure winner! See my utube video for rolling pie crust and dicing an onion at http://www.youtube.comsearch under LaurenHooverAuthor and laugh out loud!;) You try being videotaped and then laugh at yourself…I did! Take a hot bath and get a good night sleep, you’ll need it. Spend quality time with those you love, play a game together, go for a walk etc… because Thanksgiving is so busy that you may not get a quality conversation in that day. It so important to remember to be thankful and tell our loved one’s how grateful we are for them-especially children…they really are not mind readers!;) If you have Vegans coming, make my Lentil Loaf.

Go to the grocery store for anything you still need. Make Crockpot Oatmeal for breakfast!

Thanksgiving day: Eat Breakfast so you are not ravenous all day and then get a stomach ache from not eating for hours-you will be so much happier and your family will be very thankful. This is a lovely time to have quality time with whomever is in your home before all the rest of the guests arrive.

Begin with a Clean Kitchen-which will keep you organized and calm. Set out ingredients, measure them out and follow the recipes. Have fun! I like relaxing or upbeat music playing while I cook.

Get the kids/husband/family/friends to set the table, build a fire,  decorate-it will keep them busy and out of your kitchen-unless they like to cook! Kids love to make the name tags for the place settings-great project to keep them entertained.

Prepare stuffing(Gluten Free) and chop herbs, Stuff Turkey and bake (see my recipe that was even good enough for a US Senator)! The secret…cooking it at a very high temperature will create crispy skin and juicy meat- not to mention-saves time and energy! Yum! Reheat Mashed Cauliflower/Celeriac or Parsnips, Candied Yams in a double boiler(or glass bowl above boiling water)  or the oven, cook and chop vegetables and wash/spin salad greens-toss at the table. Teenagers who like to cook will love to make salad or this is a good item to ask some else to bring. Try chopped crunchy Persimmons in your salad with Pomegranate seeds! Pour wine and enjoy!

I do not put out a lot of snacks…just a few to tide people’s appetite, but not spoil it for a huge dinner. Choose 2: bowl of nuts,   hummus(put in a bowl of ice to keep cold) & raw vegetables, olives, deviled eggs all of which can be made the day ahead or store bought(of course I make them myself)!

CHEF’S Secrets and Tips section of my cookbook-it will help to ensure YOUR success.

Use oven and digital read thermometers-temperature is key. See my guide for cooking times according to the weight of the Turkey. Enlist help, people love to help.

Clean(with hot water and soap) all surfaces, sinks, counters, cutting boards, utensils and hands that touch raw Turkey to prevent spreading salmonella-food poisioning.

Keep Turkey refrigerated at 38 degrees until ready to stuff and bake.

Stuff the Turkey just before baking so bacteria will not grow. You can also save time by baking bone-in Turkey Breasts instead of the Whole Bird, and baking the stuffing in a separate baking dish. Or you may like to get gourmet and stuff a boneless breast of turkey, roll it up and truss it and bake it like a roast.

Do NOT and I repeat, DO NOT leave food out at room temperature for longer than 2 hours. It is best to put out smaller portions/dishes. Optimal Bacteria growth temperatures are between 40-140 degrees…yep, room temperature! It grows extremely rapidly by the hour after four hours throw it out. I hate waste…so I put out smaller portions or serve everything at once and put it away or send it home with guests just after eating. Only follow this advice if you want to avoid food poisoning or a big tummy ache-really you will be so much happier and healthier.

Final Tip/Preference: To baste or not to baste? I like to dampen a large piece of cheesecloth in avocado or grapeseed oil, fold it in half and in half again to fit over the Turkey. Cover the Turkey with it and I do not baste if you  like a crispy skin. The high temperature will crisp the skin and seal in the juices. Resting the Turkey for 20-30 minutes is the ONLY way to have the juice stay in the meat. If you cut into the Turkey right away or before 20 minutes, watch all the juice run away and there is nothing to get it back into the meat…it will be dry, I promise. While Turkey is resting, make gravy.

Let someone else, especially the teenagers, do the dishes!

BTW, I did all of this in a cooking class last week in 3 1/2 hours – I slept very well that night!  So, You can do it too. Just follow my recipes carefully-read them first. I like to read them the night before I make them. and again just before making them. Buy my cookbook even if you only use the Thanksgiving recipes!

Take a deep breath, have a half glass of organic wine, relax and have a very Happy Thanksgiving. From my heart to yours…may you have much to be grateful for this year. I am so grateful for many things/people including everyone who have been so supportive of my mission in helping you change your life  through delicious, healthful food. Thank you.

In our home, we like to go around the table, while enjoying all these dishes, and give everyone an opportunity to share what they are grateful for in their life! Helps keep things positive and feeling good! Please reply to this post and tell us all what you are grateful for now!

FOR ALL RECIPES GO TO THE RECIPES PAGE ON THIS BLOG.

In Gratitude with love and Blessings,

Happy Thanksgiving, Chef Lauren Hoover-West & Dr. Brad West

Back to School and Fall

Wow what a busy summer! I am so ready for some quiet, cool Fall days to nest at home and recharge my body, mind and spirit! Health is mostly impacted by 3 catagories: 1. Food/Diet, 2. Lifestyle/Stress levels, 3. Chemicals/Environmental Toxins.

I have been on a nerd fest lately, and attending several medical webinars and seminars, and they all are talking about the 3 factors above being scientifically linked to illness, disease and death!

I have a confession to make, I eat really clean and healthy most of the time. I am 100% gluten-free, dairy-free, white sugar-free expect for the quarterly Mexican Coke which I have vowed to give up since it’s just not satisfying! I also eat all organic and am not eating out as much anymore and look for restaurants that use local, organic produce and meats.

My house has an Austin air filter, well-water with extra whole house filters, no chemicals of any kind in cleaning for house, pet or humans, we remove our shoes(not to drag in chemicals and toxins and gross dirt we’ve walk in) and organic furniture and so on. We have a timer on our wi-fi and tested our home and it has very low Wifi registers on the Geiger meter! We live in the woods with fresh air, nature and peaceful quiet.

This all must seem like I am an extreme whacko, but I want to control what we can and do what we can because we are exposed to so many chemicals we cannot control. So, just do what you can and make progress as you are ready. This all happened for us over time.

So my confession is that my missing or broken piece of the puzzle of health is STRESS! I do everything else pretty well most of the time, but I screw up too b/c I am human too. The one lesson I have not mastered to to surrender and know that all is well and everything always resolves itself. I know it in my head, but my body hasn’t gotten the message yet! I am a certified yoga and meditation teacher, but don’t practice it enough myself! So, this is my focus this Fall to really calm my mind. I give all my worry over to God and Angels and I let go and hope to heal my own health.

I recently was diagnosed with Chronic Fatigue Syndrome and probable Fibromyalgia! I have suspected it for a long time, but have been in denial b/c I did not want to have those health issues! Well, I do. ;( And, I am having to slow down and adjust my lifestyle.

I have never thought of myself as an over-acheiver, but a therapist pointed out the definition and I sunk down in my chair and said, ok I am guilty. I have pushed myself very hard for as long as I can remember. I am always chronically overdoing it. I strive to be better, smarter, more loving, healthier, etc…I mistook ambition for stupidity. I thought if I just kept trying harder and harder I would somehow achieve Nirvana in all areas of my life!!! Instead, I am just exhausted with serious health issues.

The good news is that I have a lot of compassion and understanding for others who are ill and suffering. I also know the signs and symptoms to look for and the solutions. It is very challenging for me to just rest and relax when I feel I constantly have a never ending To-Do list. I need to be okay with not getting the list done and see the progress of what I have accomplished, and to be okay with just relaxing or having fun! What is that I ask? So, I will report back to  you periodically on this.

I did start playing violin this year which has become very meditate and joyful! It is never too late to learn something new or do what you’ve always longed for or dreamed of doing. Do it! I am having a ball! Again I over practiced…one hour a day for 6 months and now I have “Tennis Elbow”. So the lesson of slowing down and pacing myself keeps showing up! Now I have to play in short spurts a few times a day and I’ve taken a month off and nurtured my elbow. So, back to food…my favorite subject and thing to do is cook and eat!

I know the holidays are around the corner so I am going sugar-free until the holidays, then I will choose my sweeteners carefully to keep my health and immune system strong! I am boosting my immune system now so I stay strong and healthy this fall and winter. I have been making homemade bone broth for free, from veggie scraps and leftover bones; and soup with lots of veggies-so delicious and satisfying. And, I am really amazed at how much more satisfied I feel after a delicious piece of organic fruit than a sugary dessert.

Sugar is the root of inflammation, illness, lowered immune system and disease! See the video, The Bittersweet Truth about Sugar,  on my video page by Dr. Robert Lustig. You will be astounded! A few excellent documentaries are, What the Health and Whats with Wheat! Check them out and have a movie night at your house with friends and family. They are very insightful and motivating!

I am choosing to enjoy organic berries and organic apples that are low in sugar and high in anti-oxidants and hundreds of nutrients and health benefits. Try an organic apple with 2 Tablespoons of  organic/unsweetened nut or seed butter. I love cashew butter from Trader Joe’s, www.ThriveMarket.com or homemade. Valencia Peanut butter is the only peanut that does not contain mold so go for Valencia…at Trader Joe’s. Beans and Lentils, nuts and seeds are a great source of fiber and protein without the animal protein.

Berries and apples that are not organic/conventional have over 40 pesticides!!!! These pesticides will adversely effect health of the endocrine system, neurological and brain function and are linked cancer. If your child, or you, have ADD/ADHD or just some difficulty focusing…try removing all processed sugars and artificial dyes/colors are very harmful too.

Go pick your own if you live near organic farms…its a great outing for the family and the kids love it. If you cannot get to a farm, a farmers market is the next best thing. Also, Costco has organic berries and apples for a great price if you are on a tight budget! Remember baked apples and homemade applesauce too.

Soda is another place that is loaded with sugar! A can of soda has 1/4 cup of sugar and a Big Gulp has a 1/2 cup of sugar!!!! I have introduced many kids and teens for the 7 summers, to Stevia sweetened soda..either Zevia store bought or they can make their own! Go to http://www.Sweetleaf.com for lots of flavors of stevia and just add 6 drops to 12 ounces of sparkling water from a glass bottle. Kevita Coconut Water Keifer is even better b/c it is a bubbly sweet drink with no added sugar, and has fermented probiotics and lots of electrolytes too. Please toss the Gatorade which is loaded with sugar and artificial colors, and trade it for a natural/delicious version called Recharge. Teach your kid’s now and change your own habits and you will all feel so much better with these small changes.

Remember to buy everything in glass when you can b/c the plastics may be free of BPA, but hey are loaded with other harmful chemicals. Get stainless steel bottles to take on the go…at Bed Bath and Beyond for $10! I also put my smoothies To Go in 12 ounce glass Mason Jars.

September and October can be a time loaded with parties and holidays and sugar! So I have posted cake/cupcake & frosting recipes made with homemade alternative milk or store bought on my FREE RECIPES Page. Please send them with your bundles of love to parties and school. They are so delicious and will not give them the sugar spike, crash and overwork their pancreas and cause diabetes!

Finally, remember sugar is not only the white stuff. It is all forms of sweeteners which the pancreas has to produce insulin to process. When you eat fruit that contains fiber it will slow the absorption of sugar and blood sugar levels will be more even and steady.  High carb grains like rice, potato, tapioca convert into sugar too. Our bodies need a certain amount of sugar for fuel, but most people are eating more than they realize.

Everyone is unique and has different needs, so listen to your body and watch how your children behave and feel after eating certain foods. Keeping a food journal on an APP like Cara or on a calendar along with health symptoms can reveal so much. Kid’s need some carbs and a good amount of protein and tons of veggies for nutrition and to help them grow. Adults need less carbs typically. The exception is if you have Adrenal Fatigue and you may need a few red potatoes or sweet potatoes or root veggies at lunch and especially dinner.

I challenge you to try a new veggie each week! You will find some new favorites!

My specialty is to help people create a super tasty customized diet that meets their personal needs and that of the family to reach your best health. I want you to Thrive not just survive! I have gone from barely surviving(2 hours of energy a day) to much more energy(12 hours of energy) through diet and lifestyle. I have had a temporary set back, but I am making the necessary changes to find my balance and you can too.

I understand how it feels on both ends of this spectrum of health and illness. I am now doing phone consults, so call me to get a fresh start as we go into the Fall and Winter. See Contact for details. I am here to help and support you because I care and want the best for you.

Be Well & Thrive and Many Hugs and Blessings to you. Have a fabulous day and week! Go to the Free Recipes page now. Remember to check out the video for a good parents movie night!

Hidden Sources of Gluten!

10+ Sources of Hidden Gluten!

1. Body and beauty products & Haircare/hair color/bleach!

Lipstick, toothpaste, body lotion, shampoo, hair color soap, conditioner, baby powder and sunscreen can all contain gluten. Because of this, I stick with beauty brands that are committed to offering both gluten-free and toxin-free products! You can look them up on www.ewg.org

Be sure to read labels and know the various names of wheat like the botanical name, Triticum Vulgare(wheat germ oil)! England and EU label wheat as Triticum! If you don’t know what something is on a label, look it up.

My favorites include:

You can find these at health food stores, Pharmaca and www.ThriveMarket.com

Acure(body soap, lotion, shampoo, conditioner, facial products)

Mineral Fusion for hair and make-up

My Chelle or Acure for facial products

Babo Baby or Goddess Garden or Badger Sunscreen

Top Chic Permanent hair color (not semi or demi or any other) by Goldwell

 

2. Medications, supplements and herbal formulas

Many of these have fillers like dextrin, which can come from corn or wheat.  There are several websites, such as http://glutenfreedrugs.com/ that list gluten-free medications. If you are taking thyroid, be sure it is Westhroid and Levothyroxine if needed which are the least allergenic of all of them. Synthroid contains gluten and doesn’t convert as well as Westhroid(natural) in most people!

 

3. Play-Doh and paints

Play-Doh is made from wheat flour, salt and water, and many paints also have wheat-derived ingredients. I make my own play dough with gluten-free oat flour. I use only No VOC paints in our house.

 

4. Sauces and condiments

Ketchup, mayonnaise, mustard, tomato sauce, gravy and salad dressings can all contain gluten. Distilled vinegar begins with grain! They cannot distill 100% of the gluten out, so look for ones that use apple cider vinegar or wine vinegar instead of distilled vinegar or white vinegar! Or, make your own!

 

5. Scrambled eggs

Some restaurants add pancake batter to make eggs, or buy packaged egg products that already contain batter in order to make the eggs fluffier. The chef & foodservice staff, may be unaware they’re using a product that contains wheat or gluten, so make sure to ask questions!

 

6. Stamps and envelopes

The adhesive that makes stamps and envelopes stick can come from gluten. I always use a wet paper towel to dampen the envelope seal or better yet, use self adhesive kind. Many glues are also made from gluten!

 

7. Luncheon meats, imitation crab and vegan meat substitutes, soy sauce

Wheat can be used as a filler in luncheon meats, and of course most meat jerky contains soy sauce. The “crab meat” used in many sushi rolls, like California rolls, is imitation crabmeat and contains wheat as a stabilizer. Many vegan “meats” and veggie burgers are either made from wheat or contain one of the these ingredients listed below.

Other hidden sources of gluten:

1.  Artificial color
2. Baking powder
3. Caramel color/flavoring
4. Citric acid (can be fermented from wheat, corn, molasses or beets)
5. Coloring
6. Dextrin
7. Diglycerides
8. Emulsifiers
9. Enzymes
10. Fat replacers
11. Flavorings
12. Food starch
13. Glucose syrup
14. Glycerides
15. Maltodextrin
16. Modified food starch
17. Natural juices
18. Stabilizers
19. Starch
20. Wheat starch

 

8. Alcohol

Beer contains gluten, of course, but distilled liquors such as vodka can also be made from wheat or rye or barley. Depending on your sensitivity, you may need to steer clear of these. I recommend eliminating alcohol entirely during the first 30 days on any of my programs or until your symptoms have resolved. However, if you have eliminated your symptoms and want to enjoy alcohol occasionally, I usually stick with tequila, potato vodka, GF Rum or Organic/No Sulfites added wine and gluten-free beer made from Sorghum. Do not drink gluten-free beers that the gluten has been “removed”, b/c it’s still there and only a molecule can trigger antibody production which take 6 weeks to clear the system/blood stream! Check out a full list of gluten-free alcohol and foods on www.celiac.com

 

9. Mashed potatoes & Soups

Flour is sometimes added to thicken mashed potatoes. Often flour is added to thicken soups!

10. Sprouted Bread

All bread, sprouted or not, that contains gluten(wheat in all forms both modern and ancient, Rye, Barley, Spelt, Kamut, and any oats that are not certified gluten-free can be contaminated with gluten.

11. Candy

You must read the ingredients! Licorice and many other solid candies are made from wheat flour. Wheat and gluten have many names they can be labeled as such as the botanical name Triticum or Triticum Vulgare(wheat germ oil)!

Read your labels and be aware. When in doubt call the company and ask, and if they don’t know or won’t tell you, don’t use it! Stay safe!

Happy Memorial Day! Have fun, relax & enjoy loved ones, grilling & chilling! We enjoyed a GF Redbridge Beer with our delicious, warm & tasty fennel sausage GF/DF Flatbread in the Garden at AT&T Park! Go Giants!!

Happy Easter & Passover!

Wishing you a very happy Easter. May you have a lovely time with friends and family. I am posting recipes for you here

I love American Lamb that is pasture-raised, grass-fed and organic because it is mild in flavor, healthier and more loving and kind way of raising animals than factory farms! If you like a strong gamey flavor then you may prefer Australian Lamb. If you think you don’t like Lamb, try American and see if you change your mind. My favorite is Neiman Ranch.

I don’t know why, but I think of Lemon at Easter time. So, I’ve posted my favorite Lemon Tart recipe for you. The Lemon Curd is delicious on Scones or as a cake filling. You may want to use 1-2 teaspoons of kudzu or arrowroot to thicken it more. If you use it for cake filling, be sure to refrigerate or freeze, until well set, the filled cake BEFORE you try to frost it or it will slide all over! I learned that one the hard way!

 

Happy eating, cooking, baking and celebrating what is important to you. Remember Love is the answer to everything!

Blessings