Portland Boot Camp Class

I mentioned yesterday that my friend Amy took me to a boot camp class in SW Portland.  And, while the class kicked my butt, the trainer, Antje Fimmel, is amazing!  She works you hard but she also encourages you and makes it fun.  I worked muscles in my body that I never knew I had!  The hour goes fast, even though you are sweaty and sore at the end.  The class I went to was broken in to three section:

• We started with a dynamic warm-up of jogging, skipping, high knees, lunges, bear crawls, and lateral side-steps in a squat position. 
• Then, we did agility training in 10 second bursts.
• Finally, we broke in to three groups and competed in relays with sprinting, lunges, burpees, push-ups, planks, mountain climbers, and squats.

If you are looking for a really great workout, you need to give one of her classes a try.  They are reasonably priced for such a great work out.  The name of her fitness company is BeneFitnessPDX, and I believe she offers classes Mondays, Wednesdays, and Thursdays.  Thanks, Antje, for a great workout and thanks Amy for getting me to go!

Gluten-Free Pasta with Zucchini and Olive Oil Sauce

Tonight my friend Amy convinced me to go to boot camp class with her.  The words "boot camp" make me nervous as I am picturing carrying boulders on my back with someone screaming in my ear as I sob (I can be a bit dramatic).  Not to mention, Amy is super-athletic and I eat chocolate-peanut butter pie. But I am never one to shy away from a challenge, so I am going to give it a shot.

To do a workout like this, I need to have a light dinner before I go; something that will give me energy but won't weigh me down.  Pasta with fresh vegetables sounds so good but traditional pasta sauce tends to upset my stomach when I work out.  I like to eat pasta with an olive oil pasta sauce that is super easy to make.  To make this dish, you need:

• 1 12 oz box of your favorite gluten-free pasta (I like Schar penne)
• 1 zucchini, chopped into thin pieces (you can really use any vegetables for this recipe; peppers, broccoli, even asparagus work)
• 1/3 cup plus 2 tablespoons olive oil
• 4 garlic cloves peeled, one minced
• Crushed red peppers
• Salt and pepper to taste
• 1/2 cup parmesan (optional)

After you boil and drain your pasta, saute the zucchini, or vegetables of you choice, with the 2 tablespoons of olive oil, minced garlic cloves, and salt and pepper, until the zucchini is slightly brown.

Once the zucchini is done, add it to the pasta.  Pour the olive oil in a frying pan and place over medium heat.  Take the remaining garlic cloves and add them whole to the olive oil.  Cook the garlic cloves until they just start to turn brown and then remove them.  This adds a nice garlic flavor to your sauce.  

Once you remove the garlic cloves, add 1-2 tablespoons of crushed red peppers.  You can adjust the amount depending on how spicy you like your sauce, but I wouldn't go under 1 tablespoon or your sauce will be a little bland.  Cook for 1-2 minutes, stirring constantly.  Then, add salt and pepper to taste and the sauce from the heat. Allow the sauce to cool for about 5 minutes and then add to your pasta and vegetables.  

I also like to add 1/2 cup of parmesan to make the pasta take a little more sharp.  But this is totally an option.  This dish keeps really if you have left-overs.  You could also add sauteed chicken for a little more protein.

Wish me luck at boot camp!  If you have any favorite pre-workout recipes, add them to the comments section. I think I will add this to Allergy Free Wednesday

National Hair Loss Awareness Month

August is National Hair Loss Awareness Month.  Having gone through hair loss myself, I thought it was important to stop for a moment and reflect on how hair loss can really affect one's life.  I know alopecia is not life threatening but going through life without hair can damage a person's self-worth, especially when it comes to children. I read an article today about a young girl who had plastic surgery because she was bullied and taunted at her school because of ears.  Kids tormented her to the point that she had physical pain at the thought of going to school.  We live in such an appearance-driven society that having any physical abnormality can make you feel like you are walking around with a spotlight on you.  So today, after reading that article, I got to thinking about kids who have alopecia and have to go to school and face the questions, the stares, and the teasing; let's face it, kids can be really mean.  So in thinking about those kids, I just wanted to share a few of the resources I found when I lost all of my hair.

Two great books for people who are going through hair loss are The Girl With No Hair and If Your Hair Falls Out, Keep Dancing!  The Girl With No Hair is a children's book chronicling a young girl's diagnosis with alopecia to learning how to cope and be accepted socially with this condition.  And it's written from the point-of-view of the girl as a grown woman.  Perfect for a child who just started losing their hair.

If Hair Falls Out, Keep Dancing! is written by LeaslieAnn Butler, a woman who went through alopecia, lost all of her hair, and found her confidence again.  She offers amazing beauty and style tips, covering up spots, buying wigs, and even medical advice from her own experiences.  This book is perfect for teen girls and young women who are suffering through hair loss, whether it be from alopecia, chemotherapy, or some other cause.  She was my lifesaver when I first lost all of my hair.

Wigs for Kids is also a great resource if you are a family who needs a wig for a child but can not afford it (wigs are expensive!).  I really like this organization as they do not ask the family to pay anything for the wig; it is all done through charity.  And you can donate by donating hair (I believe you need to give 10 inches) or by sponsoring a child who can not afford a wig.

This is a pamphlet I found on how to help kids deal with the inevitable questions and stares that come up when they first lose their hair.  If you are a parent whose child is going through hair loss, this is not only something that you should show to your child but with your child's teacher as they need to know what is going with other students.  I personally found this helpful as an adult, as well, because, let's face it, adults can be rude, too.  I actually had an adult come up to me and check to see if I was wearing a wig, without asking.  I felt like saying to him, next time you look fat, I'll grab your stomach to make sure that you really are!  But, I didn't say that.

If you have any resources for people going through hair loss, share them in the comments section.

No-Bake Gluten Free Chocolate Peanut Butter Pie....Not for the Faint of Heart!

Lately I have had separation anxiety from KitchenAid Stand Mixer.  Not only it is a Kitchenaid Mixer, it's a pink KitchenAid Mixer.  I wanted one forever and my beautiful husband got it for me as a gift when he was still courting me.  Now, I think he is regretting getting me the pink one. ;)

Since today was a "construction break" day,  I decided to sneak the mixer out of solitary confinement and have a little fun in the kitchen.  Now, being that I only have one day with the mixer, I decided to make my most decadent dessert, No Bake Gluten Free Chocolate Peanut Butter Pie (that's a mouthful). This pie is like buying a Tiffany's Necklace, Chanel Perfume, an Hermes bag, or a Burberry coat; it's an indulgence. But, if you are up for treating yourself, you should give this dessert a try!  I am also linking this to the Allergy Free Wednesday blog hub so others can enjoy.  To start, you need:

For the Crust:

• 24 gluten-free chocolate-cream sandwich cookies (I like Mi-Del)
• 1/3 cup butter, melted

For the Whipped Cream

• 1 Pint whipping cream
• 2 tablespoons confectioners' sugar
• 2 tablespoons gluten-free vanilla

For the Pie Filling:

• 1/2 cup all-natural creamy peanut butter
• 3/4 cup confectioners' sugar
• 1/2 cup milk
• 1/2 pack of Philadelphia Milk Chocolate Indulgence Cream Cheese (I called the manufacturer; it's gluten-free)
• Half of the whipped cream that you mad

You need to start by making the crust.  Take the 24 chocolate sandwich cookies and put them in a food processor or in your mixer.  You need to blend the cookies until they are in crumbs and look like this:

After the cookies are blended, mix in the melted butter and combine until all of the cookie crumbs are coated.  Once all of the cookies are coated, press them firmly in to the bottom of a pie pan so the entire pan is coated with the cookie crumbs.

You need to refrigerate the crust for at least 1 hour so it firms up and will not crumble when you put in the filling.  If you can refrigerate longer or even over night, that would be better.  While the crust is chilling, make the whipped cream.  Attach the whisk to your mixer (if you can refrigerate the whisk attachment before you make the whipped cream it makes for whipped cream).  Pour the pint of whipping cream in to your mixing bowl and mix on high speed until it just starts to stiffen.  Right when it starts to stiffen, add the confectioners' sugar and the vanilla.  Then, continue mixing until the cream is stiff:

Once you have allowed the whipped cream and the pie crust to refrigerate long enough, start making the pie filling.  In your mixing bowl, combine the Philadelphia Milk Chocolate Indulgence Cream Cheese and the confectioners' sugar.  

Then mix in the milk and peanut butter and blend until it is completely smooth. Take half of the whipped cream that was previously made and fold it in to the peanut butter-cream cheese mix.  When you are done folding, you should have a nice, fluffy pie filling.

Spread the pie evenly filling over the pie crust you made until in comes up to the top of the pie pan.  

Cover the pie and freeze for about 2 hours or until the filling is firm.  Once it is firm, take the pie out of the freezer and cover with the remaining whipped cream.  I also like to add some chocolate chips to the top, as if this pie did not have enough sugar.  Once you are done, you can refrigerate or enjoy immediately!

Allergy Free Wednesday

In my usual blog search for new, gluten-free recipes, I came across a blog that, with 6 other blogs, hosts a "blog hop" called Allergy Free Wednesday.  The idea is that people share recipes that are in some way allergy-free whether they be gluten-free, dairy-free, refined sugar-free, and/or vegan.  When you submit your recipe, if it meets the standards of being allergy-free, it is posted on all of the 7 blog sites.  And each blogger will pick their favorites from each week to feature on their site.

I think this is such a great idea!  It is so nice to have a place to find recipes if you have a food intolerance of some sort.  I know I am going to share a recipe today!  If you want to know more about Allergy Free Wednesday, check out one of these blogs: Whole New Mom, Tessa the Domestic Diva, Gluten Freely Frugal, The Tasty Alternative, The Willing Cook, Real Food, Allergy Free, or the Gluten Free Pantry.

Favorite Gluten-Free Restaurants in the Portland area

Since we have moved in to our house and started renovations,  we often depend on the local restaurant scene to keep us nourished.  And as people with celiac disease know, it can be really hard to find restaurants that are "celiac safe."  You not only need to worry about finding gluten-free options but you also have to worry about cross-contamination.  I hate always being that annoying person at the restaurant asking if what I order will come in to contact with any gluten or share space with gluten-containing food, especially while everyone at the table is waiting to order with "hanger" pains setting in. You can imagine what a hot date I made!

But, living in Portland, OR, I found that there are a ton of restaurants who are ready and willing to accommodate people with celiac disease.  And since Portland is the land of foodies, you not only get gluten-free food, you get really good tasting food. There are not only restaurants but bakeries, cafes, and even food carts that offer gluten-free safe options.  Since going gluten-free, I have developed my own "little black book" of celiac friendly places to eat.  These places don't just offer gluten-free options but, in my opinion, people are educated about what celiac disease is and know how to prevent cross-contamination. The food is also good enough to please celiacs and non-celiacs alike.  Here a few of my favorite option:

1. New Cascadia Traditional Bakery: This bakery is special in that it is entirely gluten-free!  There are no gluten-containing products that enter in their kitchen.  And they offer everything from pastries, cakes, cookies,  sandwiches, pizzas, calzones, pies, and more than I can list.  You can also buy loaves of sandwich bread in a wide-variety of flavors.  Not only do they cater to people who are gluten-free, they also have options for people with all different food allergies.  The offer vegan, nut-free, dairy-free food options that are made with hemp milk.  They are only open until 5pm Monday-Saturday.  You also want to get there before the end of the day as they start to run out of certain products after lunch.
2. Andina:  This is arguably one of Portland's best restaurants and the majority of the food on their menu is gluten-free.  The food is Peruvian and they offer everything from fresh fish, oysters,  and  all-natural, grass-fed chicken, pork, beef, lamb, and even some specialty meats like duck and quail.  They also have a vegetarian menu that offers many gluten-free options as well.  I have heard their happy hour is awesome but I have never been as it gets really crowded really fast.  Speaking of getting crowded, you need a reservation to get in no matter which night of the week you want to go.  We went last May for my mom's birthday on a Monday with a reservation a week in advance.  I am glad we had it because you would have thought it was a Saturday night, New Year's Eve party in there.  If you want to go on a weekend, I recommend getting a reservation at least 3 weeks in advance.
3. Mi Famiglia:  Ok, so technically this restaurant is located in Oregon City.  But a really great pizza place located near Portland was too good not to list.  This restaurant offers salads, soups, pizza, calzones, and traditional Italian dishes in a wonderful, intimate atmosphere.  You can't get all options gluten-free but they do have a great gluten-free pizza crust.  What I like about their pizza is that they make it in a separate location and package it on a cooking safe place so when the bake it in their wood-fired stove, it will never come in contact with gluten.  They also have a couple of good gluten-free beers on the menu, and what can be better than gluten-free beer and pizza?!
4. Nuestra Cocina : This restaurant has a special place in my heart as it was where my wonderful husband took me on our first date.  :)  And, knowing that I had celiac, he researched restaurants that had gluten-free options. What a guy!  Nuestra Cocina offers traditional Mexican cuisine and the whole menu is almost entirely gluten-free.  The only thing that is not gluten-free is their drunken beans, which contain beer.  When you get there, you will promptly get fresh baked corn tortillas with the best salsa you will ever have.  Also, try the margaritas; they are amazing!
5. Divine Pies: When I was going to Portland State University for grad school, I often had to go to Saturday session classes that lasted all day.  That gave me a chance to explore the downtown food cart action and I came across cart called Divine Pies.  They offer gluten-free, dairy-free pies with crusts made from hazelnuts.  They make all of their own flour separate from anything containing gluten or dairy so you don't have to worry about cross-contamination.  Their pecan pie was about good enough to make me enroll in school again.
6. Pix Patisserie: This funky bakery is all-Portland!  Their SE location is home to more toy monkeys than I think any other restaurant you will find.  They also have a lot of really great gluten-free desserts that are made separate from gluten-containing desserts.  My favorites are the creme brulee and the French macaroon.
7. P.F. Chang's: Ok, P.F. Chang's is a chain restaurant.  But sometimes you need just need to have some good Chinese food and that is so hard to find gluten-free.  P.F. Chang's is great about accommodating to people with celiac disease.  You will get your own soy sauce mix in special bottles and they have separate plates for gluten-free food so you feel safe when you eat their cuisine.  There is something so great about their gluten-free lettuce wrap and flour-less chocolate dome.
8. Bridgewater Bistro: Again, technically this place is not in Portland; it's located in Astoria, OR. But this restaurant was such a savior on our last trip home from the beach I had to mention it.  The majority of their menu is gluten-free, they even have gluten-free fish and chips, and the food is really good.  You also get to enjoy a nice view looking out on the sea in a super-cool atmosphere.  The restaurant is located right next to the Cannery Pier Hotel, a beautiful seafront hotel with a spa.  Perfect for a romantic evening away, right honey.

Any favorite gluten-free restaurants?  Feel free to share in the comments section!

Pros and Cons of Gluten-Free Nutrition Bars

I usually get my afternoon "hanger"* pains around 2:00pm.  And, while during the summer I can grab whole foods like nuts and berries to snack on, during the school-year I need to have something that I can inconspicuously eat at my desk.  I am sure most people have the same issue if needing a mid-afternoon snack but not wanting to draw attention to themselves.  That's why, I think, nutrition bars are so popular.  They're easy to eat quickly and quietly, they taste good, and they are good at staving off the "hanger"* pains.  But, unfortunately for celiacs, most of the popular nutrition bars contain some sort of gluten ingredients.

Recently, however, there have been a whole bevy of companies marketing gluten free nutrition bars.  They have become so common you  can usually buy at least one brand of gluten free nutrition bar at any grocery store you go to. But just because something is "gluten-free" doesn't necessarily mean it's good for you. And  just because something is labeled a "'nutrition bar" doesn't necessarily mean it's nutritious.  (Snickers anyone?)

Since I am so dependent on my afternoon snack to get me through the end of the school day, I decided to investigate which of the most common brands of gluten-free nutrition bar would give me the most bang for my buck. I was looking for bars that were high in protein and fiber to keep me full and give me long-term energy and low in sugar and saturated fats.  I also wanted to find bars that were comprised of mostly whole ingredients, contained no hydrogenated-oils, and had little to no high-fructose corn syrup.  I picked 9 bars that I usually see at the grocery store and here are the pros and cons I found for each:

1. ThinkThin High Protein Bars:  These bars come in several flavors from Creamy Peanut Butter, Chocolate Brownie, White Chocolate, and Chunky Peanut Butter.
• Pros:  These bars are sugar-free (wow!) and contain 20 grams of protein per bars.  And while the large bars have 230 calories, you can by smaller versions of the bars for portion control
• Cons: They are low in fiber (only 1 gram) and higher in saturated fat (3.5 grams).  They also contain a lot of processed ingredients and a main source of their protein is soy protein isolate, which can be tough on the digestive system.
2. NuGo Free Dark Chocolate Trail Mix: These bars are from the same company that does NuGo Organic.  I have tasted both the carrot cake and the Dark Chocolate Trail Mix both of which tasted great!
• Pros: They have 9 grams of protein, which is good for a gluten-free bar, and they have a fair amount of whole ingredients ( 3 seeds and 3 fruits)
• Cons: The seeds and fruit are lower on the ingredient list than I would have expected.  And I still felt hungry after eating one.
3. KIND Bars: There are too many flavors of these bars to list!  But everyone I have had tastes great especially like the Blueberry Cashew and the Dark Chocolate Peanut.
• Pros: The bars are made of almost entirely whole foods including many nuts, seeds, and fruits.  They are also made with no GMOs and you get a good amount of Vitamin A, C, and E in each bar.
• Cons: It is hard to evaluate the bars as a whole as there are so many flavors with many different ingredients. But each bar has around 4 grams of protein and I thinkg that is a little low to keep you full. And, as good as it might taste, I would avoid the ones with chocolate as they add extra sugar.
4. Bora Bora: I have only tasted one flavor of the Bora Bora bars, Paradise Walnut Pistachio.  But it tasted great!
• Pros:  These bars are made with almost all whole foods.  They also have a good amount of potassium and contain no high-fructose corn syrup.
• Cons: They only have 2 grams of fiber and I did not find them particularly filling.
5. SoyJoy: These soy-based bars come in a wide variety of flavors, my favorite being Mango Coconut.
• Pros: They are low in calories if you are watching your waistline.  They also contain almost all whole food including a lot of fruit.
• Cons: They have 3.5 grams of saturated fat which seems like a lot for a small bar.  They also contain malodextrin, which can spike your blood-sugar levels.
6. Lara Bars: These all-natural bars have a ton of flavors to choose from, of which my favorites are Cashew Cookie and Apple Pie.
• Pros: The only ingredients in the Cashew Cookie are cashews and dates.  All of the brands contain only fruit and nuts.
• Cons: 220-240 calories per bar seems like a lot for an afternoon snack, especially considering their small size.
7. Go Raw:  These bars are all 100% organic and raw (everything is dried under 105 degrees). The only flavor I have tried is the Banana Bread Flax Bar.
• Pros: These bars are also only whole foods.  The Banana Bread Flax only contains banana, coconut, flax seeds and dates.  The Banana Bread Flax also has 5 grams of fiber in each bar.
• Cons: 2.5 grams of saturated fat is also a little high.  You also have to refrigerate them all day.
8. Pro Bar Fruition: This line of Pro Bar  is gluten-free, dairy-free, and vegan.  My favorite flavor is the cherry.
• Pros: There are no saturated fast and 4 grams of fiber in these bars.  They are also lower in calories than most gluten-free bars.
• Cons: They are higher in sugar (18 grams) and they only have 3 grams of protein per bar.
9. Can Do Kid: This is a line of bars especially made for kids.  They have just gone gluten-free.
• Pros: These bars have a lot of protein (9 grams) and 1/5 of the recommended dietary amounts of many vitamins.
• Cons:  Less than 1 gram of dietary fiber which makes me think you would be hungry soon after you ate them.  Also, there are a lot of processed ingredients in each bar, more than the whole foods they contain.

Any favorite gluten-free nutrition bar?  Share in the comments section!

*Definition of Hangry: Anger that is caused by one's overwhelming hunger.  (Thanks Mishler and Jefferson!)