TABLE OF CONTENTS
Science
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If you have celiac disease and also have trouble sleeping, read this.
Root Cause Medicine Dr. Vikki Petersen uncovers the surprising facts about lead in lipstick.
Food
Nutrition
10
36
Dr. Mark Hyman reveals the truth about meat plus 5 rules to follow if you eat it.
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Summer eats and cool treats are what this issue is about! Stay healthy and cool all season with recipes everyone will love.
Editor’s Letter................................................................................................ 4
Strawberry Banana Smoothie...............................................................42
Contributors................................................................................................... 6
Ruby Smoothie...........................................................................................44
Letters to the Editor.................................................................................... 8
Pink Lemonade Popsicles........................................................................46
Can’t Sleep? You’re Not Alone................................................................ 10
Perfect Peach Sorbet................................................................................48
Root Cause Medicine................................................................................ 14
Sundried Tomato Turkey Burger...........................................................50
Back to School with Picky Eaters..........................................................19
Zucchini Pizza Boats................................................................................. 52
Check Up with Dr. Mark Hyman............................................................22
Cauliflower Mash.......................................................................................54
Build a Better Burger................................................................................30
Okra Tomato Skewers..............................................................................56
10 Nutrition Tips for a Healthy Summer............................................ 32
Cauliflower Steaks.....................................................................................58
Strawberry Nutrition................................................................................ 35
Cherries in a Cloud.................................................................................... 60
Recipes..........................................................................................................36
The Produce Dirty Dozen........................................................................62
Chia Pudding................................................................................................ 37
The Produce Clean Fifteen......................................................................66
Acai Smoothie Bowl..................................................................................38
Healthy Summer Fruit Snacks...............................................................68
S’Mores Brownie Bars............................................................................. 40
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GLUTEN FREE
If it seems like this issue of FSM is coming around quicker this month, that’s because it is! In our effort to continually serve you better, we have made some positive changes I know you will love. First, we are now providing you with six combo issues per year instead of 12 issues, beginning with this, our July/August issue. This allows us to cover more ground and encompass more holidays and occasions for you. Next, each new issue will release on the first day of every other month. Again, we feel this gives you more opportunities to use the content we share and provides you with more opportunities to use the recipes and articles from our contributors in your daily life. Rest assured, we will continue to carefully curate a quality magazine that you will enjoy reading and learning from each month. Don’t hesitate to let me know what you think of the new format. I’m always happy to hear from you, so stay in touch…
FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions
CONTRIBUTING WRITERS Mark Hyman, MD Lisi Parsons Vikki Petersen Leigh Reynolds Laura Cipullo COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Joe Hildebrand 248.243.6970 Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com
ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President
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CONTRIBUTORS
chronic illness through a
American high schools about
underlying medical conditions
groundbreaking whole-systems
nutrition, fitness and mental
that may have previously been
medicine approach known as
resilience. He is a volunteer for
undetected. Dr. Rudert then
Functional Medicine. He is a family
Partners in Health with whom he
creates an individualized course
physician, an eight-time New York
worked immediately after the
of treatment tailored to each
Times bestselling author, and an
earthquake in Haiti and continues
patient’s unique set of needs.
internationally recognized leader in
to help rebuild the health care
Rather than just treating the
his field. Through his private
system there. He was featured on
symptoms of the disease, Dr.
practice, education efforts, writing,
60 Minutes for his work there.
Rudert believes the best results
LEIGH REYNOLDS recognized a
research, advocacy and public
need for high quality-gluten free
policy work, he strives to improve
nutritional supplementation so she founded Gluten Free Therapeu-
are achieved by getting to the CYNTHIA S. RUDERT, M.D.,
core cause of the problem and
access to Functional Medicine, and
F.A.C.P., is a Board Certified
treating the disease accordingly.
to widen the understanding and
Gastroenterologist in Atlanta,
Dr. Rudert sees patients from all
tics™. Leigh set out to make one of
practice of it, empowering others
Georgia, whose practice is
over the United States for second
the most beneficial gluten-free
to stop managing symptoms and
primarily devoted to the screening
opinion consults on a variety of
supplement lines available. With
instead treat the underlying causes
and following of patients with
gastrointestinal disorders.
high quality pharmaceutical grade
of illness, thereby also tackling our
celiac disease. With one of the
ingredients and scientifically
chronic-disease epidemic.
largest practices in the United
researched formulations Gluten
Committed to educating the public, patients and physicians about
Free Therapeutics™ is proud to
Dr. Hyman is Chairman of the
this commonly missed disorder,
offer its customers a superior line
Institute for Functional Medicine,
Dr. Rudert lectures throughout
of nutritional supplements called
and was awarded its 2009 Linus
the United States and Canada on
CeliVites.
Pauling Award for Leadership
celiac disease. She also lectures on
in Functional Medicine. He is
inflammatory bowel disease, irri-
currently medical editor at the
table bowel syndrome, pancreatic
Huffington Post and on the
exocrine insufficiency and small
Medical Advisory Board at The
States that manages adults and
intestinal bacterial overgrowth.
Doctor Oz Show. He is on the
teenagers with celiac, she has
Dr. Rudert is Medical Advisor for
Board of Directors of The Center
evaluated over 1000 patients with
the Celiac Disease Foundation, the
for Mind-Body Medicine, and a
celiac disease and gluten
Gluten Intolerance Group of North
faculty member of its Food As
sensitivity.
America and for the Gluten Free
Medicine training program. He is
Certification Organization (GFCO).
also on the Board of Advisors of
Dr. Rudert’s focus is identifying the
She is Medical Director for Atlanta
MARK HYMAN, MD has dedicated
Memhet Oz’s HealthCorps, which
core causes of gastrointestinal
Gluten Intolerance Group (GIG),
his career to identifying and
tackles the obesity epidemic by
issues with a comprehensive
and founder and president of the
addressing the root causes of
“educating the student body” in
evaluation enabling her to treat
Atlanta Women’s Medical Alliance,
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CONTRIBUTORS
the largest alliance of female
Marci is CEO of Food Majesty, Inc.
and police departments. She is also
the underlying root cause of the
physicians in the United States.
author of Reality Diabetes ~ type
a frequent contributor to fitness
patient’s health condition.
In demand as an expert in celiac
2, The Diet Game: Playing for Life!,
magazines and fitness web pages.
Practicing for over 20 years, Dr.
disease, she was the Keynote
The Divorced Woman’s Diet and is
www.wortheverychew.com
Petersen remains at the forefront
Speaker for multiple programs
contributor to Chicken Soup for
including the New England Celiac
the Soul Healthy Living Series
DR. VIKKI PETERSEN is con-
intolerance, which earned her the
Conference, co-hosted with the
Diabetes. Sloane is a nutrition and
sidered a pioneer in the field of
title of Gluten Free Doctor of
Beth Israel Deaconess Medical
disease counselor, speaks
gluten sensitivity and is acknowl-
the Year.
Center/Harvard, and national GIG
frequently in the community, is
edged in the U.S. for her contribu-
meetings. Dr. Rudert was the
coordinator of American Diabetes
tions to, and education of, gluten
She co-authored the book, The
advising physician for the popular
Association (ADA) programs, an
awareness in our country.
Gluten Effect, celebrated by other
television series House which
ADA Valor Award recipient and
leading experts in the field as a
featured a segment concerning
does radio, television and
huge advance in gluten sensitivity
celiac. Dr. Rudert is a former
magazine interviews. Marci is
diagnosis and treatment.
Assistant Professor of Medicine
passionate about her work and it
Dr. Petersen donates much of her
with Emory University. Learn more
shows when you meet her.
time to the community where she
of advances in the field of gluten
about Dr. Rudert and her practice
speaks about health awareness at
at DrCynthiaRudert.com.
corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and
dio personality and food blogger,
doctor of chiropractic, she is also
specifically on the topic of gluten
an IFM Certified Practitioner (Insti-
sensitivity and celiac disease.
tute for Functional Medicine). She co-founded HealthNOW Medical
She is on the advisory board
Center in Sunnyvale, California.
along with holding an associate
Chef LISI PARSONS, two-time
HealthNOW is known for using
editor at-large position at Simply
MARCI PAGE SLOANE, MS, RD,
author of gluten-free & Paleo
a multi-disciplined approach to
Gluten-Free Magazine. She has
LDN, CDE is a Registered and
Cookbooks, a recipe developer for
address complex health problems,
been interviewed by CNN Head-
Licensed Dietitian/Nutritionist and
fitness professionals, and a
many of which are rooted in
line News and Better Homes &
Certified Diabetes Educator in
diagnosed celiac. She also suffers
gluten intolerance. Patients travel
Gardens, amongst others.
south Florida. She grew up in New
from Hashimoto’s disease and
from all over the world to experi-
York City where she graduated
recovered from a disabling nerve
ence the best of what HealthNOW
from Columbia University with a
injury with the help of whole foods.
offers, combining internal medi-
double Master’s degree in
Lisi has worked as a personal
cine, clinical nutrition, chiropractic
Nutrition and Physiology.
trainer and meal planner for fire
and physical therapy, to identify
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JUNE / LETTERS TO EDITOR
I love the What’s in Season section of the last issue! Thank you for keeping us up to date on healthy foods that we can buy in season. I’d love to see this more often. Carla, SC
More vegetarian recipes would be great, and also some vegan ones. I am vegetarian and my husband is vegan, so striking a balance at mealtime 08
can get challenging. Thank you, Roxanne, OK
I’m hoping for some new ice cream recipes that do not require an ice cream churn or maker to keep us cool this summer! We love your magazine, thank you for sharing all the great info about gluten-free living with everyone! Rex, MT
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SCIENCE
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SCIENCE
ABOUT THE AUTHOR
Sleeplessness is a common complaint among celiac patients.
WE ALL TAKE IT FOR GRANTED. AFTER A LONG DAY, IT’S TIME TO CLOSE YOUR EYES AND GENTLY NOD OFF INTO THE LAND OF ZZZZS. However, this well-deserved rest may not be as easy as it seems for patients suffering from celiac disease. It is common for celiac patients to complain about absolute exhaustion combined with an inability to have a good night sleep. The worrying thing is that these problems may persist even after diagnosis and a gluten-free diet. Despite this connection between celiac disease and poor sleep being well established, studies trying to understand the mechanism behind it and ways to treat it are actually very scarce.
HOW IS SLEEP AFFECTED?
For some patients with celiac disease, it can be extremely difficult to go to sleep when they first go to bed or to fall back asleep if they wake up in the middle of the night. In addition, some complain of sleep disturbances, like nightmares or restless leg syndrome, and often resort to sleeping tablets. All this can have significant consequences during the following day with feelings of tiredness and irritability.
Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites. Interestingly, even patients with no obvious gastrointestinal symptoms can suffer from lack of sleep, and some researchers have suggested using sleep disturbances as a possible indicator to test for celiac disease.
WHY DOES SLEEPLESSNESS AFFECT CELIAC DISEASE PATIENTS?
The short answer is that nobody really knows. What researchers know is that once patients enter a vicious cycle, it can be extremely difficult to get out of it: symptoms like abdominal bloating or pain can disturb sleep, which in turn will only aggravate any gastrointestinal symptoms and increase of risk of disease flares. To make things worse, celiac disease is also associated with psychological disorders, like anxiety and depression. These can often lead to sleep
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SCIENCE
problems, which in turn can exacerbate symptoms associated with celiac disease. For a long time, it was believed that nutritional deficiencies caused by poor absorption were at the root of the problem, but a recent study noticed that patients continue to suffer from poor sleep even after being on a gluten-free diet for a few years. A more recent suggestion, but still nothing more than speculation at this stage, involves a weakened anti-inflammatory response as a consequence of poor sleep. However, more studies are needed to assess the real mechanism behind poor sleep and celiac disease.
DOES IT GET BETTER WITH A GLUTEN FREE DIET?
Unfortunately, a gluten-free diet does not seem to eliminate the risk of sleepless nights completely, but it does make it a little bit easier to get a rest. For those on a gluten-free diet, problems with sleep may come back after accidental
cross-contamination and gluten consumption. In this case, what can you do to ensure a good night’s sleep?
TIPS FOR GETTING A GOOD NIGHT’S SLEEP 1. It goes without saying that you always need to stick to your gluten-free diet. If you notice you’re having trouble sleeping, check any new products you’ve tried recently. If you’re new to a gluten-free diet and still get sleepless nights, you may need to drop all processed products. 2. Be aware of opportunities for gluten cross contamination. Eating in an unfamiliar place, such a friend’s home or a restaurant. 3. Create a relaxing atmosphere before going to sleep. Why not leave the mobile phone/tablet/laptop in the living room and ditch the TV in the bedroom? Bright
lights keep your brain active, and it will be harder to get to sleep. 4.Always stick to a routine, and get out of bed at the same time every morning (even weekends). The goal is to stay consistent with the times you go to bed and get up. 5. For caffeine addicts, the advice is to cut down on coffee, especially in the afternoon. And talk to your healthcare provider. Sleep disorders are commonly associated with cases of anxiety and stress, and a correct diagnosis and treatment may just help you to get back to sleeping like a baby!
This original article is made possible by Gluten Free Therapeutics. Their mission is to educate, inform, and provide the most effective nutritional products possible to allow those with celiac disease and serious gluten intolerance to heal their bodies.
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ROOT CAUSE MEDICINE
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ROOT CAUSE MEDICINE
AS A CLINICAL NUTRITIONIST WHO SPENDS MUCH OF HER TIME EDUCATING OTHERS ABOUT GLUTEN INTOLERANCE, I thought when I discovered that lipstick was not a major source of gluten contamination that I was done with that aspect of cosmetics. But a dear friend shared with me that a recent blood test revealed high levels of the heavy metal lead and she attributed the source to be her lipstick. I was quite surprised and I did my own research to ensure that this really was a situation that needed to be addressed with my patients. I’m sorry to report that it is indeed a problem. There are no safe levels of lead ingestion, yet 61% of all lipsticks tested, and they tested quite a lot, had detectable lead levels. 33% of them exceeded the US levels of what is considered safe to be ingested. Do we ‘eat’ lipstick? Yes, we do. Not in the way you eat food, granted, but it is definitely ingested. The lipstick brands tested were name brands, not off label ones and likely your ‘favorite’ is on there, unfortunately. It is the bioaccumulation (accumulation of a toxin in the body that occurs over time) of the heavy metals and toxins that we are exposed to that create health problems for us. Sure, if the only thing you ever did was consume lead from lipstick that might not be a problem, but what about lead in paint, gasoline, water distribution and hobbies? We were all exposed to lead from automobile emissions at a significant rate prior to 1976 and fortunately it then declined rapidly over the next decade. Lead exposure is often cumula-
Lipstick is a prime health concern because it is so easily ingested on a regular basis.
tive through low level exposure over a period of time.
WHY DIDN’T I KNOW THAT MY LIPSTICK CONTAINED LEAD?
Is it illegal that lead is not listed as an ingredient in lipstick? At the moment it is not. The FDA does not require manufacturers to list the lead content and the FDA has set no limits on what a safe or unsafe level would be when it comes to cosmetics. Ladies, do you remember playing with your mother’s makeup as a little girl? Most of us did at one time or another.
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ROOT CAUSE MEDICINE
Lead is known to lower IQ levels in children under 5 years old. So please, if you have youngsters around, hide the cosmetics, especially lipstick that could be ingested.
WHAT ARE SYMPTOMS OF LEAD TOXICITY?
The list is long but here are some common symptoms you should be aware of: • Fatigue • Hyperactivity – yes, the opposite of fatigue but still a symptom • Weight loss • Constipation • Irritability • Headaches • Insomnia • Nausea or abdominal pain • Reduced cognitive abilities (brain fog, poor memory, trouble thinking clearly) • Reproductive problems • Poor appetite • Metallic taste in mouth • High blood pressure
GET TESTED TO FIND OUT IF YOU HAVE A HEAVY METAL TOXICITY
If you’re concerned about your lead or other heavy metal levels we can run easily urine test on you. It’s simple and well worth it to find out if there are any toxic levels occurring.
ABOUT THE AUTHOR DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.
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ROOT CAUSE MEDICINE
• Hemp Organics – a San Francisco based company. I believe I’ve seen this at Whole Foods • Jane Iredale • Ilia Pure Matte Lipstick • Vapour Organic Beauty Lipstick • Nvey Eco Organic Lipstick
MORE WEBSITES TO CHECK OUT
Heavy metal toxicity can affect the body in a multitude of ways and it’s certainly worth finding out if it’s a problem. If so, we will institute a clinical nutrition program to help remove the heavy metal from your system.
FINDING LEAD-FREE LIPSTICK
Personally, I have to admit that I’m saddened by this one. As a clinical nutritionist I practice what I preach - I don’t eat gluten, I don’t eat dairy products, I drink ample amounts of water, exercise 6 days a week and get my requisite 7 servings of fruits and vegetables per day. Isn’t that enough? I guess not. The sad truth is that lead is a heavy metal and extremely toxic. Realizing that
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I’ve been exposing myself to that toxin, unknowingly all these years, is upsetting. But fear not, there is always a solution. So, the search for lead-free lipstick replacement begins! I know some ladies look great with no lipstick, but I don’t happen to be one of them. What can I say, I’m a pale red-head! For those of you in the ‘must have lipstick’ category, what follows are some options.
THE BRANDS THAT I HAVE UNCOVERED THUS FAR THAT ARE KNOWN TO BE SAFE ARE:
• Coastal Classics • W3LL People - yes, that’s really a ‘3’ instead of an ‘e’
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Once you find some colors you like, double check that the exact color you choose is safe. Some companies, like Revlon, had lipsticks that were very high in lead and low, all depending on the color and exact formulation. Personally I plan to stick with the brands that are overwhelmingly ‘clean’, otherwise if it’s not their policy to be lead-free then you can change colors and be in trouble again. Some websites to check out: • The Daily Green • Bliss Tree • Vashon Organics • All Natural Cosmetics • EWG Cosmetics Database
DO YOU WANT TO GET LEAD TESTED?
Lead is dangerous to your health, remove it from your system!—contact us for a FREE CONSULTATION. Call (408) 733-0400 to schedule. Our medical center is located in Sunnyvale, CA. If you are not local to us, our DESTINATION CLINIC treats patients from across the country and internationally. We will help you find the underlying root cause!
NUTRITION
WHAT DO YOU DO WHEN YOU HAVE A PICKY EATER? IT CAN MAKE PACKING LUNCH QUITE THE CHALLENGE. I was asked recently by a concerned mother whose daughters suddenly decided she does not like eggs, avocado, peas, carrots, mozzarella cheese, Muenster cheese or tomatoes. These were many of the foods the child once loved.
I offered the mother a variety of lunch options she might serve her daughter, then I gave advice that some will find surprising: Do not stop serving the foods your child refuses to eat. When it comes to packing lunch, sometimes you have to be creative and think outside the box. I definitely remember those picky eater days. We all go through them and
honestly, with each stage of childhood it seems the food adventures continue. Do not fret if your child or children decide they are no longer interested in eggs, avocado, peas or carrots (or any other foods they once devoured). It may not mean that they no longer like these foods, rather they may have grown tired of them. This is why I recommend keeping these
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NUTRITION
option for lunch. Serve with milk (dairy or plant based) and a veggie squeezer. 2. Tuna with fruits like apples and cranberries mixed in is a great idea. Just be sure the fruits are in proper bite size for your child’s age so they do not present a potential choking hazard. Also, be sure the tuna is chunk light from skipjack and not albacore to minimize the mercury level. Only give the tuna in 3 ounce portions and no more than 3 times per month to reduce mercury exposure, especially for younger children.
foods in your child’s diet. It keeps more options open for meal ideas and in time, you might be surprised that your child suddenly decides those “off limits” foods are back on the plate. Continue to offer one of these foods with new favorite foods every few days so that your child continues to be exposed to their former favorite foods, but also have new options. They will also realize they don’t have to eat it, but
that if they decide to, the food is there for them. Reintroducing foods is a key part of food exposure. So when thinking about lunch options, you can still include a side of avocado or egg (or whatever food your child isn’t eating these days), just in a new form.
I ENCOURAGE YOU TO THINK OUTSIDE THE BOX:
1. Peanut butter with bananas is a great
According to the Environmental Defense Fund, canned light tuna is the safer choice (with 0.12 parts per million of mercury). They advise that children “under six years of age can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellow fin tuna and can contain mercury levels comparable to canned white.” 3. In terms of deli meat, there are now deli meats that are without added nitrites. However, they can still contain nitrites or nitrates from the salt or celery salt listed in the product. Your best bet is to make a homemade organic turkey or chicken and serve this in small pieces. 4. Brown, wild and white rice or gluten-free whole-grain pasta with beef, meatloaf and/or chicken are great options to serve the kids. Think about adding a tomato sauce with pureed veggies to this blend. Ratatouille and pesto are other great options to serve with pasta and proteins. 5. Finally, some serious lunch options: — Pesto Pizza – Spread pesto sauce over a toasted mini gluten-free wholegrain crust and sprinkle with shredded Parmesan or provolone cheese. Serve with sliced apples. — Hummus Wrap – Thickly spread some hummus and a thin layer of avocado on
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NUTRITION
a gluten-free wrap (or butter lettuce leaf) and roll. Serve with pitted olives, cucumbers, cheese cubes and thin blanched carrots. — Grilled Cheese with cheddar (use real cheese, not cheese food product) melted on each side of gluten-free bread and an egg in the middle for added protein. Serve with something red like grapes and strawberries for color and nutrients. — Mashed Cauliflower – Try the yellow and/or purple varieties for added antioxidants with a homemade chicken cutlet. — Sundae Yogurt Parfait – Mix Greek yogurt with gluten-free granola and diced fruits in to a yummy bowl for an easy lunch. Sprinkle with nuts or seeds (as appropriate) and top with a berry. — Turkey Meatballs with veggies like onions or peppers finely chopped into the meatball. Serve with child’s favorite tomato sauce and gluten-free pasta. — Chicken Soup with roasted asparagus tips (just the tips and roasted with olive oil) and a baked sweet potato.
ABOUT THE AUTHOR LAURA CIPULLO, RD, CDE, CEDRD is a third time author with 20 years of clinical experience and is a frequent guest on Fox and Friends, CBS, the Veria Network and more. Her expertise has been featured in Real Simple Magazine, Diabetes Forecast and Shape Magazine. Laura provides sound, ethical nutrition advice to both adults and children. She is available for private, one-on-one consultations, family nutrition sessions or meetings with groups of peers. 917-572-7137 | info@LauraCipullo.com Read More About Laura & Her Team and be sure to join Laura on Facebook!
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CHECK UP WITH DR. MARK HYMAN
I AM OFTEN ASKED BY PATIENTS ABOUT THE CONFLICTING REPORTS ABOUT MEAT. It is true, some say it can be part of a healthy diet while others declare it is the root cause of disease – including heart disease, cancer and diabetes. It can be confusing, to say the least. I understand your confusion, especially with the conflicting, sometimes misleading information out there. Whether meat is good or bad depends on with whom you are talking. Paleo enthusiasts say meat is essential to longevity. Vegans will tell you to avoid it at all costs. The World Health Organization (WHO) recently stated processed meat and bacon are carcinogenic and red meat is most likely, as well. There are very real concerns involving meat, including the ethical treatment of animals and their impact on the environment, as well as medical and health issues. For some, there are very real ethical concerns about eating meat. For example, if you are a Buddhist and believe that any creature could be your mother from your past life or in your next life, then we can fully support being a vegetarian. From a health and wellness standpoint, we question if eating meat truly causes heart disease, cancer and leads to a shorter life. Or is eating meat the key to longevity, as it seemed to be for the Plains Indians who lived on buffalo and had the highest number of centenarians in history? On the other hand, we have the Seventh Day Adventists, who are vegetarians but are among the longest-lived people on the planet.
It would be almost impossible to perform an accurate study about meat.
ABOUT THE AUTHOR MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com
It’s not hard to see why the average person, or even doctor or nutritionist is confused. The whole carnivore-vegan debate misses the real point – the root of chronic disease and obesity: sugar and refined carbs. Studies that take a pro- or anti-meat stance often miss the bigger picture. They overlook the fact that most meat eaters who participate in the studies that show harm from eating meat are also eating a boatload of sugar and re-
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What about featuring Paleo enthusiasts in these studies? These are pro-meat eaters who choose grass-fed meats. They shop at Whole Foods or health food stores. They don’t smoke, and they drink in moderation, if at all. They take vitamins, eat lots of fruits and veggies, and exercise regularly. And they have very little sugar and no refined carbs. fined carbs alongside a highly processed, inflammatory diet. They certainly aren’t eating small to moderate amounts of grass-fed or organic meat along with a pile of colorful fruits and veggies. Admittedly, it would be almost impossible to perform an accurate study about meat. You would have to randomize people into a whole foods, low-glycemic, plant-rich diet with grass-fed or organic animal protein and compare them to those on a high-quality vegan diet. That study has never been done. Anyone have a $100 million? I have the team to do that study at Cleveland Clinic! Call me! We need to do THAT study. Many of the studies demonizing meat use subjects who are smokers, drink too much, eat way too much sugar and processed foods, eat very little fruits and veggies, and do not exercise. And of course, they don’t take vitamins! So it’s no wonder that these meat eaters with bad habits and horrible diets are sicker and fatter!
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The same goes for whole food vegans (not the chips and soda vegans). They would be interesting subjects.
WHAT IF MEAT EATERS ONLY ATE HEALTH FOOD AND GRASS-FED MEAT? Some camps rail against the saturated fat and cholesterol found in meat, or say that
There are very real concerns involving meat, including the ethical treatment of animals and their impact on the environment, as well as medical and health issues.
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meat is inflammatory, or that it contributes to cancer or type 2 diabetes. The story is not as simple as meat is bad, veggies are good. The real question to ask is this: do grass-fed meat eaters, who also eat lots of healthy food, don’t smoke, exercise, and take vitamins have heart disease? Thankfully, some researchers have asked this question. In one cohort study, scientists studied 11,000 people, 57 percent of whom were omnivores (meat eaters) and the other 43 percent were vegetarians. Both groups were health conscious. Yet in this study, researchers found the overall death rates were cut in half for both health-conscious meat eaters and for vegetarians, as compared to the average person eating a western-style, processed food diet. The study concluded that for the vegetarians, there was no benefit found; and for the meat eaters, there was no increased risk for heart disease, cancer or death.
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The whole carnivore-vegan debate misses the real point – the root of chronic disease and obesity: sugar and refined carbs.
DOES THE TYPE OF MEAT YOU EAT MATTER?Another problem with most meat eater vs. non meat eater studies is that the type of meat consumed is industrially raised, factory farmed meat, known as confined animal feeding operations (or CAFOs). This industrial grain-fed meat is full of hormones, antibiotics and pesticides, with more inflammatory omega-6 fats from corn and fewer anti-inflammatory omega-3 fats. These population studies don’t include people who eat only grass-fed meat without hormones, pesticides or antibiotics.
WHAT ABOUT SATURATED FAT? Another concern that is raised is that saturated fat in meat causes heart disease. Yet interestingly, the types of saturated fats that cause heart disease – stearic and palmitic acid – don’t come from meat. Your liver produces these two fatty acids when you eat sugar and carbs. In other words, your liver produces saturated fat from sugar and carbs that causes heart disease. In one interventional trial, researchers showed even on a low-carb diet that is higher in saturated fats, blood levels of saturated fats remained lower because of the carb effect.
Another study, conducted by the National Institutes of Health titled the “AARP Diet and Health Study”, did find a correlation of meat, heart disease, cancer and death. They found that meat eaters, on a whole, were very unhealthy. However, the meat eaters in the study smoked more. They weighed more. They consumed an average of 800 more calories a day. They exercised less. They ate more sugar. They drank more alcohol. They ate fewer fruits and vegetables but less fiber. And they took fewer vitamins. Are you surprised that they had more heart disease, cancer and higher rates of death? Unfortunately, the only headline the media grabbed was some variation of “Meat Kills.”’
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Simply put: In the absence of sugar and refined carbs and adequate amounts of omega-3 fats in your diet, saturated fat is really not a problem. Again, quality matters: The saturated fat in a fast food cheeseburger is completely different than what you get in coconut butter or a grass-fed steak. These same limitations apply for studies that show meat causes diabetes and cancer: Most focused on generally unhealthy people eating a highly processed diet. When you do randomized, control studies on a Paleolithic diet, the diet more like our Caveman ancestors ate, all the risk factors like heart disease and diabetes go down, not up. For the record, a true Paleolithic-type diet contains good-quality, fresh meat, eggs, lots of fruits and veggies, nuts and seeds but no grains, dairy, beans, or processed food.
CHECK UP WITH DR. MARK HYMAN
5 RULES IF YOU EAT MEAT I hope you can see how eating meat can become healthy or unhealthy when you consider the many factors. If you opt to eat meat, follow these 5 rules to help you make the best choices. 1 - Choose grass-fed, pasture-raised organic meats. They’re more expensive but ideally you will eat less of the meat and more plant-based foods. Think of meat as a condiment, not a main dish. Fifty to seventy five percent of your plate should be vegetables! 2 - Avoid all processed meats. Stay away from processed meats such as deli meats. These are the meats that the World Health Organization points to that have been proven to cause disease, illness and cancer. 3 - Prepare your meat the right way. The way we prepare meats is the key. High-temperature cooking like grilling, frying, smoking or charring causes toxic byproducts. This also happens when you cook fish or chicken at high temperatures. All of this leads to the production of compounds called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which studies have shown, cause cancer in animals. Change your cooking methods to reduce your exposure of these toxic compounds. The same rule applies to grains and veggies. Cooking these foods at a too-high temperature can cause the
same problems. Focus on lower-temperature, slow cooking for meat and veggies – such as baking, roasting, poaching, and stewing. 4 - Pile on the vegetables. Fill your plate with at least 75 percent phytonutrient-rich, colorful, non-starchy veggies and use meat as a condiment or as I like to say a “condi-meat.” 5 - Eat Pegan. Consider combining the best traits of Paleo and vegan, which I’ve called “Pegan.” You can learn more about that hybrid diet here. At the end of the day, the message on meat is pretty simple. About half the studies show it’s a problem; half of them don’t. For those studies that show meat eaters, as a whole, aren’t a healthy bunch, the reason is most likely not the meat, but rather the smoking, sugar-filled, and sedentary lifestyle that creates heart disease and other problems. A diet filled with lots of high-fiber fruits and veggies that rejects sugar and refined carbs, welcomes grass-fed meat as a health food, lowering inflammation and improving all of the cardiovascular risk factors like cholesterol, blood pressure and blood sugar. Wishing you health and happiness, Mark Hyman, MD
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5 WAYS TO BUILD A BETTER BURGER It’s time to fire up the barbecue and grill America’s favorite summertime meal: Burgers! But hold on before you load yours up with heavy cheeses, globs of fatty mayo and other unhealthy toppings. Use these tips to build a better burger and make the favorite backyard barbecue meal part of your healthy summer meal planning.
1 – RECONSIDER THE BUN. If you’re eating a low-carb or grain-free diet, opt for novel bun options like large lettuce leaves or make mini burgers with sliced, cooked sweet potato rounds.
2 – SKIP THE CHEDDAR. Opt for lighter cheese options that pack a more flavorful punch than a slice of cheddar. Try a thin smear of herbed goat cheese or a sprinkling of feta on your next burger.
guacamole to your burger for a dose of healthy fat and a creamy texture.
4 – VEG OUT. Add more veggies to your burger. Try roasted red pepper slices, thin sliced cucumbers, tomatoes, dark leafy greens like arugula or baby kale, thin sliced radishes or onion. You will enhance the nutrient content and the flavor of every bite.
5 – RETHINK THE MEAT. You’re not limited to market ground beef for your burger. Try grass fed beef, lean white meat ground turkey or chicken, and even ground lamb the next time you decide to grill a meal. Add diced vegetables like green peppers, onions or even grated carrot to the meat. These help keep meat moist and juicy and add a little more nutrition.”
3 – GO GREEN. Instead of oily mayo, add sliced or mashed avocado or your favorite
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g ” n i z a a“ m CHRISTINA says,
The chocolate chips and cookies are amazing! My children have a dairy allergy, so it’s nice to be able to find safe and yummy alternatives for them at the store.
always free-from: gluten, wheat, dairy, peanuts, tree nuts, egg, soy, fish & shellfish
eat freely, CHRISTINA
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10 NUTRITION TIPS FOR A HEALTHY SUMMER
SKIP THE SUGAR IN DRINKS. Drinks like iced tea and lemonade are synonymous with summer living, but the sneaky sugar you may be sipping can cause metabolism to lag and worsen inflammation. Instead of the sweet stuff, opt for unsweetened tea and try fresh lemon slices in cold water instead of sugary lemonade.
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C A S H I N O N FA R M FRESH PRODUCE. Even if you’re not on a farm or if you don’t have a backyard garden, chances are you have access to a local CSA or farmers market where you can buy nutrient rich, affordable fresh fruits and vegetables. Add plenty of these to your summer meals to fill up and cut down on calories.
G O V EG E TA R I A N . Even if you love grilling summer meats and enjoying the occasional burger, lighten up a bit by taking a few days to eat vegetarian dishes that focus on in-season vegetables. Your body will thank you!
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S TAY H Y D R AT E D. Keep your water bottle filled at all times and sip your way through the day. Proper hydration keeps your digestive tract functioning well and even makes your skin look brighter and younger.
CUT THE CO C K TA I L S . Summer sippers with friends on the patio are alluring, but instead of consuming lots of alcohol, try to alternate between alcoholic beverages and non-alcoholic (sugar-free) ones. Alcohol is dehydrating and adds extra calories your body can do without.
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The temps are up and the dishes are lighter and cooler, but sometimes those sneaky sugar-laden cool treats and vacation splurges can get in the way of healthy eating. To keep yourself and your family on track this summer, use these top nutrition tips.
FIRE UP THE GRILL. Grilling adds flavor without adding lots of fat and calories. And don’t forget burgers and dogs aren’t the only grill-friendly foods. Fresh vegetables like sliced yellow squash, zucchini and even sweet potatoes make excellent grilled side dishes.
CO O K AT H O M E . In addition to adding in more light, healthy grilled meals, cooking at home is a great way to make sure you get the nutrients your body needs without the added salt, sugar, fat triple threat combo found in many restaurant dishes.
DON’T SKIP T H E S A L A D. We’re not talking about your basic iceberg wedge here. You can make a meal out of a good salad by adding lean protein, lots of colorful fresh vegetables and a light dressing.
DON’T SKIP T H E WO R KO U T. In summer we tend to be busy with vacation, kid camps and lots of long-day activities that might pull us away from our workout, but your body is best served when you stay active every day, at least for a short workout. Try for 30 minutes of exercise at least 5 days each week to keep your body fit and toned all summer long.
DON’T SKIP THE MEAL PLANNING. In fall and winter, meal planning feels like a must with school in session, holidays around every corner and more extra-curricular activities for kids. But summer is worthy of some meal planning effort, too. Build meals around farmers market finds, what is growing in your own backyard and the fresh produce that’s on sale in your grocery store.
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Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
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for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
NUTRITION
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G R I L L E D : Skewer berries
and roast them over hot coals for several minutes on each side, then serve with cool whipped cream for a perfect dessert.
Here are our 5 favorite ways to serve up summer’s favorite fruit!
03 I N S M O O T H I E S : Wash, halve and freeze fresh berries, then when it’s smoothie time, toss them into the blender with your favorite ingredients (like coconut milk or almond milk) for a sweet, nutritious meal on the go.
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I N S A L A D S : Strawberries pair well with cucumbers, sweet onion and feta cheese. Don’t overlook their uses in savory dishes like summer salads.
05 04
W I T H Y O G U R T : Add sliced strawberries to your favorite unsweetened yogurt then top with gluten-free granola and enjoy a fast, fresh breakfast that will fill you up.
Strawberries make a great investment as a home garden plant since they are perennials and will come back every year. In addition to being a sweet addition to any breakfast or dessert, with uses for all meals in between, strawberries are full of powerful antioxidant compounds believed to lower your risk of heart disease and certain cancers.
I N W AT E R : halve washed berries and add them to a pitcher of ice water for a naturally sweet flavorful infusion that will keep you hydrated all summer!
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F O O D / J U LY/A U G U S T
Healthy, fast and easy. Those are this month’s buzz words when it comes to the foods our expert cooks and chefs created for you. From the best ways to use summer produce to easy desserts to keep you cool all season, these are some of our favorite recipes and we think you’ll love them, too! With easy gluten-free dishes like these, keeping healthy this summer will be a cinch. Now, let’s dig in!
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INGREDIENTS:
• 1/4 cup organic chia seeds (can be black or white) • 1 cup organic almond milk (or any non-dairy milk) • 1/2 tsp organic cinnamon • 1/2 tsp gluten-free organic vanilla • 1/2 cup organic raspberries • 1/2 cup organic blueberries
DIRECTIONS:
Add first four ingredients into a mason jar Stir until all the ingredients are mixed together Place in the refrigerator for at least two hours, or overnight, to thicken Once thickened, place chia pudding in a bowl, add the fruit toppings of your choosing and enjoy!
THIS IS A FUN BREAKFAST THAT’S EASY TO MAKE BECAUSE YOUR REFRIGERATOR DOES ALL THE WORK! IT’S FILLING, HEALTHY, AND PROVIDES BALANCED NUTRITION WITH OMEGA-3 FATTY, ANTIOXIDANTS AND PHYTONUTRIENTS FROM THE FRUIT. ENJOY!
Healthy Chia Pudding
DR. VIKKI PETERSEN
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Acai Smoothie Bowl G R AT E D GINGER
INGREDIENTS
• 1 cup frozen acai • ½ cup other frozen berry such as blueberries, raspberries or strawberries • ¼ cup coconut milk • ¼ avocado • 1 Tablespoon hulled hemp seeds • ½ teaspoon ground cinnamon • ¼ teaspoon ground ginger • Toppings: Nuts, seeds, gluten-free oats, fresh berries, sliced banana, or other fruit of choice GROUND CINNAMON
DIRECTIONS
Combine all ingredients, except topping ingredients, in blender and blend until smooth. Pour smoothie into a bowl and add toppings of choice. Serve immediately.
WHY EAT ACAI?
Acai berries are nutritionally potent. You can find them in the freezer section of your grocery store and they make a great addition to smoothies! Acai health benefits range from lowering cholesterol to increasing libido and so much in between. Filled with free radical destroying antioxidants, the small red berries are believed to slow the aging process and improve mental acuity, too!
ACAI
ADDING SPICES LIKE GINGER AND CINNAMON TO SMOOTHIES BOOST NUTRITIONAL VALUE AND FLAVOR.
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S’ M ores Brownie Bars
RECIPE COURTESY OF PA M E L A’S P R O D U C T S
INGREDIENTS:
CRUST
• 1 box Pamela’s Honey Grahams • 6 TBSP butter, melted • 4 TBSP sugar BROWNIE
• 1 16 oz. bag Pamela’s Chocolate Brownie Mix (454 grams) • ¼ cup almond meal • 1 egg • ½ cup oil • ¼ cup coffee (or water) • 1 bag mini marshmallows, 10 oz.
DIRECTIONS:
Preheat oven to 350° with rack in the center. Line a 9 x 13-inch metal baking pan or quarter sheet pan with parchment paper and spray well. CRUST
Crush grahams in a plastic bag or food processor. Mix in melted butter and sugar. Run processor or mix well. Press into bottom of baking pan. Lay a piece of parchment paper over the crust and push down with finger tips to get a smooth, firm crust, pressed into the pan. Bake 10 to 12 minutes until puffy in spots or butter looks like it is sizzling in the pan. Cool completely on a wire rack.
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Eat gooey chocolaty S’Mores without the fuss of a campfire, or the patience needed for the perfect marshmallow. Made with our Chocolate Brownie Mix and Honey Graham Crackers. BROWNIE
Once crust is cool, whisk the brownie mix and almond meal together in a large bowl. Add egg, oil, and coffee, mix well again. Add 1 cup mini marshmallows to batter and mix. Pour batter on top of baked graham crust, filling all corners and edges (it does not need to be smooth). Pour all but about 1 cup marshmallows over batter evenly and press into batter firmly. Pour the rest of marshmallows over mix to fill in the gaps. Press in firmly again. Bake in preheated oven for 20 to 25 minutes until marshmallows are golden brown and puffy in spots. Cool on a rack completely before cutting. Lift brownies out of pan with the help of the parchment. Peel off parchment. Spray a long straight edge knife with non-stick spray to cut brownies. Repeat if it starts to stick.
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Pamela’s Honey Grahams
Pamela’s Chocolate Brownie Mix
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Strawberry Banana Smoothie
A potassium powerhouse! INGREDIENTS
• ½ cup sliced strawberries, green caps removed • 1 banana, peeled and sliced • ½ cup milk of your choice • 1 cup crushed ice • Optional: 1 to 2 Tablespoons protein powder of your choice
DIRECTIONS
Combine all ingredients in a blender and process until smooth. Pour into 2 small glasses and serve immediately. 1 CUP (144 GRAMS) OF WHOLE STRAWBERRIES CONTAINS: • 47 calories • 1 gram protein • 0.5 gram fat • 11 grams carbohydrates, including 7 grams natural sugars • 220 mg potassium
• 150% of the daily recommended amount of vitamin C
1 MEDIUM BANANA (ABOUT 120 GRAMS) CONTAINS: • 105 calories • 1.5 grams protein • 0.5 gram fat • 27 grams carbohydrates, including 14 grams of natural sugars • 422 mg potassium • 20% of the daily recommended amount of vitamin B-6
POTASSIUM IS KEY TO REGULATING HEARTBEAT AND THE USDA RECOMMENDS HEALTHY ADULTS GET 4,700 MILLIGRAMS PER DAY.
Certain individuals with kidney problems and individuals taking certain types of medications should consult their doctor before consuming a high-potassium diet.
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CHIA SEEDS
“WITH NUTTY ALMOND MILK AND CREAMY ALMOND BUTTER, THIS RASPBERRY SMOOTHIE WILL BLAST OFF YOUR DAY WITH HEALTHY FAT, ANTIOXIDANTS, AND PHYTONUTRIENTS.”
INGREDIENTS
Ruby Smoothie FLAXSEED
RECIPE COURTESY OF DR. MARK HYMAN, F R O M H I S N E W B O O K, E AT FAT, G E T T H I N.
Substitute another nut or seed butter for the almond butter if needed.
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• 1 1/4 cups unsweetened almond milk • 1/2 cup frozen unsweetened raspberries • 2 tablespoons ground flaxseed • 2 tablespoons creamy almond butter • 1 tablespoon chia seeds • 1 tablespoon pomegranate powder (can substitute 3 strawberries)
DIRECTIONS
Place all the ingredients in a blender and start to blend on low speed, gradually increasing to high speed. Blend until creamy and smooth. Enjoy immediately.
RASPBERRIES
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Pink Lemonade Popsicles INGREDIENTS
• 1 cup water • 1 cup sugar • 3 cups water (additional) • 5 large lemons, juiced • 1 to 2 Tablespoons grenadine syrup (adjust amount according to how pink you want the pops)
DIRECTIONS
In a small saucepan over medium heat, dissolve sugar in water to make a simple syrup. Once sugar is dissolved (do not boil), remove from heat and pour into a bowl to cool completely. Once cooled, refrigerate simple syrup for 1 hour. After 1 hour, combine simple syrup and additional 3 cups water, lemon juice and grenadine syrup in a large pitcher. Fill popsicle molds, insert sticks and freeze until solid. Servings varies with the size popsicle molds used.
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Perfect Peach Sorbet Makes approximately 1 quart.
INGREDIENTS
SORBET IS EASY. JUST COMBINE FRUIT AND SUGAR SYRUP AND YOU’VE GOT A COOL REFRESHING SUMMERTIME TREAT.
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• 8 very ripe medium peaches, peeled and pits removed • 1 cup granulated sugar • 2 teaspoons pure vanilla extract • Pinch of salt
DIRECTIONS
Add peaches, sugar, vanilla and salt to a blender or food processor. Process until completely smooth.
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Pour mixture into a large bowl and chill 2 hours. After the mixture is chilled, pour into an ice cream freezer and process according to manufacturer’s directions for your particular model. After freezing time, transfer to a freezer safe container and freeze until desired firmness. Sugar is key to sorbet success. It creates the creamy texture. Reducing sugar, even if your fruit is sweet, means an icier finished product.
Click here to get your copy now!
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Nutritional analysis per serving (1 burger with avocado cream) Calories 460 Fat 38 g Saturated fat 8 g Cholesterol 135 mg Fiber 4 g Protein 26 g Carbohydrate 26 g Sodium 470 mg
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Sundried Tomato andTurkey Burgers with Avocado Cream COURTESY OF DR. MARK HYMAN, FROM H I S N E W B O O K, E AT FAT, G E T T H I N.
SUND
RI
ED
TO
M
AT
OE
You won’t miss the bun with these moist and flavorful turkey burgers!
S
INGREDIENTS FOR THE BURGERS:
• 1 ¼ pounds ground dark turkey meat • 12 large oil-packed, sulfite-free sundried tomatoes, chopped • 2 tablespoons finely chopped fresh basil or parsley leaves • 1 tablespoon plus 1 teaspoon Dijon mustard • ¼ teaspoon sea salt OPTIONAL:
• 2 pinches red pepper flakes • 1 teaspoon extra virgin olive oil F O R T H E AVO C A D O C R E A M :
• 1 ripe avocado, peeled and pitted • ¼ cup organic mayonnaise • 1 teaspoon fresh lemon juice • 2 pinches sea salt
DIRECTIONS
In a medium bowl, combine the ground turkey, tomatoes, basil, mustard, salt, pepper, and red pepper flakes (if using) and mix with your hands until incorporated. Then divide the burger mixture into 4 even portions and form into rounded patties about 3⁄4 inch thick (dampen your hands with a little water so the burger mixture doesn’t stick to them). To make perfectly round burgers, use a 4-inch ring mold.
Heat the oil in a nonstick frying pan over medium-low heat. When the pan is hot, add the patties and cook until a browned crust forms, 3 to 4 minutes. Turn the patties over and cover the pan. Turn the heat to low and cook the burgers another 7 to 8 minutes or until the internal temperature reads 165°F on a meat thermometer. While the patties are cooking, make the avocado cream. Place the avocado, mayonnaise, lemon juice, and salt in the bowl of a food processor that is fitted with the steel blade attachment. Puree the ingredients until smooth and creamy. Serve the burgers, each with a quarter of the avocado cream on top. Enjoy!
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Recipe Yields: 2 servings Active Time: 20 minutes
INGREDIENTS
• Three small zucchini • 2 teaspoons fennel seed • 2 teaspoons red pepper flakes • 6 grape tomatoes sliced into several pieces • 1 teaspoon sea salt • 1 teaspoon black pepper • ½ cup shredded mozzarella cheese • Several freshly cut basil leaves • 1 cup marinara sauce
DIRECTIONS
Preheat grill to medium heat. Slice zucchini in half lengthwise and cut a small portion off of the back of the zucchini so it will sit flat on the grill. Sprinkle salt, pepper, fennel seed & red pepper. Grill for 10 minutes and then top with slices of tomatoes, cheese and basil leaves. Grill for 5-8 minutes longer.
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Zucchini Pizza Boats
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BY L I S I PA R S O N S
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Mashed Cauliflower BY L I S I PA R S O N S
GARLIC
CHOPPED CHIVES
PA R M E A S E A N CHEESE
food processor and then empty into a small colander to allow water to drain from cauliflower. Place coconut oil and garlic in a skillet over medium-high heat, then add salt, pepper, cayenne pepper and saute’ until slightly translucent then remove from heat.
Recipe Yields: 2 servings Active Time: 20 minutes
INGREDIENTS
• 1 head of cauliflower • 6-8 cloves of garlic finely chopped • 2-3 tablespoons fresh chives chopped • 1 teaspoon sea salt • 1/2 teaspoon black pepper • 1/2 teaspoon cayenne pepper (optional) • 1 teaspoon coconut oil • ¼ cup grated pecorino romano or parmeasean cheese • 1 teaspoon dried parsley for garnish
Place cauliflower and remaining ingredients into a food processor or large blender and process until smooth. Top with chives and parsley.
DIRECTIONS
Separate cauliflower into florets and steam until tender, place cauliflower in
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J U LY _ A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E /
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Okra Kabobs Tomato FOOD
BY L I S I PA R S O N S
Recipe Yields: 4 servings Active Time: 20 minutes
• 2 tablespoon coconut oil, melted • Juice of one large lemon
INGREDIENTS:
Preheat grill to medium heat.
• 1 pound fresh okra • 1 pint grape tomatoes • 2 teaspoons sea salt • 2 teaspoons black pepper
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DIRECTIONS:
Rinse and pat dry the okra. Place okra and tomatoes in a large bowl and toss with oil
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and salt and pepper.
Place on kabob sticks and grill over medium heat for 15-20 minutes or until desired crispiness is reached. Remove from heat and spritz with lemon juice.
FOOD
LISI PARSONS
Recipe
Yields: 4 servings Active
DIRECTIONS
Preheat oven to 400F.
Time: 30 minutes
Slice cauliflower into steaks that are about one inch thick.
INGREDIENTS
Brush on coconut oil and then rub seasoning into the cauliflower.
• 2 large heads of cauliflower • 2 tablespoons melted coconut oil • 1 tablespoon Tandoori seasoning
Bake for 25-30 min until it is slightly tender.
Tandori Cauliflower Steaks
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FOOD
Cherries Cloud in a
For an extra burst of cherry flavor, fold a few crushed cherries into the whipped coconut cream before spooning into serving bowls. 60
INGREDIENTS
• 2 cups fresh cherries, halved with stems and pits removed • 1 can pure full fat coconut milk, chilled • 1 Tablespoon confectioners’ sugar • ½ teaspoon vanilla extract
DIRECTIONS
Place solid portion of coconut milk in a blender with sugar and vanilla extract.
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Blend several minutes, until coconut milk whips up into a light, fluffy whipped cream consistency. Divide whipped coconut cream among 4 or 6 glass dessert dishes (depending on how large you want your servings) and top with cherries. Serve immediately, or chill up to 4 hours before serving. If you chill this dish, be sure to let it sit out at room temperature about 15 minutes before serving so that the coconut whipped cream will soften slightly.
If you or a family member have celiac disease, your other family members might have it too. Talk to them. Tell them the facts. Urge them to get a simple blood test.
Visit www.SeriouslyCeliac.org for: a video that shows how to have a serious and successful conversation about celiac disease with your family
downloadable resources using research-tested tactics that explain the “dos and don’ts� of how and when to talk to genetically at-risk relatives
tips and advice for untested family members to navigate the testing process
talk. tell. test. and SeriouslyCeliac.org are initiatives of Beyond Celiac (formerly the National Foundation for Celiac Awareness). Beyond Celiac advances widespread understanding of celiac disease as a serious genetic autoimmune condition and works to secure early diagnosis and effective management. We empower our community to live life to the fullest, and serve as a leading and trusted resource that inspires hope, accelerates innovation and forges pathways to a cure. Your donation makes life better for thousands of people every day. www.BeyondCeliac.org/donate
www.BeyondCeliac.org
helping people live longer, better.
FOOD
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FOOD
Shared with permission from the
Environmental Working Group
The Dirty Dozen Always buy these fruits and vegetables organic.
S T R AW B E R R I E S APPLES N E C TA R I N E S PEACHES CELERY GRAPES CHERRIES SPINACH T O M AT O E S SWEET BELL PEPPERS C H E R R Y T O M AT O E S CUCUMBERS Get the complete list of “always organic” produce at EWG.org. Copyright © Environmental Working Group
J U LY _ A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E /
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Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com
Gluten-free is now hassle-free.
FOOD
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FOOD
Shared with permission from the Environmental Working Group
The Clean 15 If you wonder which fruits and vegetables it’s OK to save a little on at the checkout by NOT buying organic, here’s the new list for 2016, just in time for those farmers market finds!
AV O C A D O S SWEET CORN PINEAPPLES CABBAGE FROZEN SWEET PEAS ONIONS A S PA R A G U S MANGOES PA PAYA S KIWI EGGPLANT HONEYDEW MELON GRAPEFRUIT C A N TA L O U P E CAULIFLOWER Learn more about pesticide residues on fruits and vegetables at EWG.org. Copyright © Environmental Working Group
J U LY _ A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E /
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FOOD
6 HEALTHY, EASY SUMMERTIME SNACK IDEAS WITH FRESH FRUIT F R OZ E N WAT E R M E LO N C U B E S Cut watermelon into 2-inch cubes, place on a wax paper lined baking sheet and freeze until firm, about 2 hours. Store extras in a freezer-safe container. GRILLED PINEAPPLE SPEARS Cut pineapple into spears, brush with coconut oil and grill 3 or 4 minutes per side, until spears begin to brown. Serve as a sweet side with grilled meats or fish or top with ice cream for dessert. F R OZ E N C H O CO L AT E D I P P E D BA N A N A S Cut peeled bananas in half. Insert popsicle stick into flat cut end, then dip bananas into melted chocolate, place on a wax paper lined baking sheet and freeze until firm. APPLES WITH NUT OR SEED B U T T E R Serve sliced apples with slightly warmed nut or seed butter sprinkled with lime juice and cinnamon. F R OZ E N G R A P E S Wash, dry and freeze grapes in a single layer until firm. These make a great take along snack! N U T E L L A S T U F F E D S T R AW B E RR I E S Wash and dry strawberries, then remove green caps. Scoop out the center and add ½ teaspoon of Nutella or other spread to the inside. Chill 30 minutes before serving.
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Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate
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