Food Solutions Magazine Aug 2015 by Food Solutions Magazine

Your favorite Cheerios are going gluten-free.

™

Fall 2015

r o f Look eal! s e h t

TABLE OF CONTENTS

Science

Have you tried these 5 Asian Super Foods? Dr. Mark Hyman shows us how to expand our culinary horizons, and how to enhance our health with these tasty bites!

Food

It’s time to pack a nutritious Back to School lunch box, figure out what to do with all those summer tomatoes and learn how to make – and use – veggie noodles!

Nutrition

Find out why Dr. Aviva Romm says it’s time to yell “Fire!” about the toxins our government is allowing into the environment.

37 Food

Welcome Danielle Walker as this month’s guest contributor with 5 healing, grain-free recipes you will want to make right now!

Editor’s Letter................................................................................................ 4

Health Benefits of Fermented Foods..................................................44

Letters to the Editor.................................................................................... 8

No Cook Zoodle Zalad..............................................................................48

10 Categories of Symptoms for Celiac Disease................................ 10

Mixed Berry Cobbler.................................................................................50

Back to School Tips for Healthy Kids....................................................15

Asian Vegetable Salad.............................................................................. 52

Check Up with Dr. Mark Hyman............................................................20

Chocolate Cherry Almond Power Cookies.........................................54

How the Government is Failing Our Children’s Health...................24

Layered Chia Almond Pudding Parfait................................................ 57

7 Fast Facts about Chia Seeds...............................................................30

Lemon Lavender Protein Truffles........................................................ 60

Pack a Healthy Back to School Lunch................................................. 32 Sweet (Allergen-Free) Treats..................................................................62 This Month’s Recipes................................................................................36

New Product Allows Gluten Testing at Home .................................63

Almond Matcha Superfood Smoothie................................................ 37

6 Ways to Make the Most of Tomatoes..............................................64

Compressed Watermelon Salad............................................................38

Oodles of Noodles, All Made with Veg!...............................................66

Thai Green Salad with Shrimp & Spicy Almond Dressing............ 40

Simple Summer Meal Ideas....................................................................68

Slow Cooker Moroccan Chicken with Chopped Almonds.............42

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions

CONTRIBUTING WRITERS Aviva Romm, MD Lisi Parsons Leigh Reynolds Mark Hyman, MD Dr. Vikki Peterson Danielle Walker COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396

While vacation season is really just revving up here in France, I know all too well that in the US, it’s time to start thinking about getting back to school and a more normal schedule. In fact I bet some of you already have the school supplies list in hand, ready to buy notebooks, paper and pencils. And don’t forget that new lunchbox. That was always my favorite part of back to school – getting a brand new lunch box. I like the old metal ones with the chunky plastic thermos inside. Nowadays, though, the kids are all sporting fancy bento boxes and such. We can’t help you decide about which lunchbox to choose, but this month, we can certainly give you some pointers on what to put inside. From our fantastic lineup of gluten-free, allergen-free recipes (leftovers for lunch!) to our tips and ideas about building a healthy lunch on page 32, you’ll have no shortage of ideas,

and no shortage of smiles when it comes time to get back to school. Of course, there is some time left to enjoy these final weeks of summer, and we can help with that, too. The recipes are light and easy… and healthy, in this issue, so dig in and get cookin’! Don’t miss our nutrition tips and articles, too. Check out facts about chia seeds (page 30) and learn how Dr. Aviva Romm says the government is failing our children with toxins (page 24). Be sure to check out Cook’s Tips, beginning on page 64, for loads of ways to extend the flavors of summer with fresh produce! Until next month, stay healthy and keep in touch,

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ADVERTISING SALES Kristen LaBuda 717.574.3739 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

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

CONTRIBUTORS

practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic.

LEIGH REYNOLDS recognized a need for high quality-gluten free nutritional supplementation so she founded Gluten Free Therapeutics™. 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.

MARK HYMAN, MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and

Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there. CYNTHIA S. RUDERT, M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease. With one of the

largest practices in the United States that manages adults and

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teenagers with celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity. Dr. Rudert’s focus is identifying the core causes of gastrointestinal issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected. Dr. Rudert then creates an individualized course of treatment tailored to each patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders. Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth. Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest alliance of female physicians in the United States. In demand as an expert in celiac disease, she was the Keynote Speaker for multiple programs including the New England Celiac

Conference, co-hosted with the Beth Israel Deaconess Medical Center/Harvard, and national GIG meetings. Dr. Rudert was the advising physician for the popular television series House which featured a segment concerning celiac. Dr. Rudert is a former Assistant Professor of Medicine with Emory University. Learn more about Dr. Rudert and her practice at DrCynthiaRudert.com.

MARCI PAGE SLOANE, MS, RD, LDN, CDE is a Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a double Master’s degree in Nutrition and Physiology. Marci is CEO of Food Majesty, Inc. author of Reality Diabetes ~ type 2, The Diet Game: Playing for Life!, The Divorced Woman’s Diet and is contributor to Chicken Soup for the Soul Healthy Living Series Diabetes. Sloane is a nutrition and disease counselor, speaks frequently in the community, is coordinator of American Diabetes Association (ADA) programs, an ADA Valor Award recipient and does radio, television and magazine interviews. Marci is passionate about her work and it shows when you meet her. Chef LISI PARSONS, two-time author of gluten-free & Paleo Cookbooks, a recipe developer for

CONTRIBUTORS

fitness professionals, and a diagnosed celiac. She also suffers from Hashimoto’s disease and recovered from a disabling nerve injury with the help of whole foods. Lisi has worked as a personal trainer and meal planner for fire and police departments. She is also a frequent contributor to fitness magazines and fitness web pages. www.wortheverychew.com AVIVA ROMM, MD is a Board Certified Family Physician, certified professional midwife, herbalist, and the creator of Herbal Medicine for Women, a distance course with over 800 students around the world. An internationally respected authority on botanical and functional medicine for women and children, with 30 years of clinical experience, she is the author of 7 books on natural medicine, including Botanical Medicine for Women’s Health, winner of the American Botanical Council’s James Duke Award. Dr. Romm is an Adjunct Assistant Clinical Professor in the

Department of Family Medicine at Tufts University School of Medicine. She is also a member of the Advisory Board of the Yale Integrative Medicine Program, is Medical Director of the American Herbal Pharmacopoeia and Therapeutic Compendium, and sits on the expert panel of the American Herbal Products Association’s Botanical Safety Handbook. She also serves on the Advisory Committee of the American Botanical Council and as Associate Editor of the Journal of Restorative Medicine. Dr. Romm is a leader in the revolution to transform the current medical system into one that respects the intrinsic healing capacities of the body and nature - while helping women take their health into their own hands. Her goal is to foster greater access to a health-based, trans-disciplinary health care model. Her primary commitment is to practicing and teaching clinical medicine, promoting an ecological basis for health, and continuing to care for mothers, children, and families. Dr. Romm practices Functional Medicine for women and children at The UltraWellness Center of Dr. Mark Hyman in Lenox Massachusetts. Learn more at www.avivaromm. com and visit her on Facebook www.facebook.com/AvivaRommMD DR. VIKKI PETERSEN is considered a pioneer in the field of gluten sensitivity and is acknowledged in the U.S. for her contributions to, and education of, gluten awareness in our country. A certified clinical nutritionist, and

She is on the advisory board along with holding an associate editor at-large position at Simply Gluten-Free Magazine. She has been interviewed by CNN Headline News and Better Homes & Gardens, amongst others.

doctor of chiropractic, she is also an IFM Certified Practitioner (Institute for Functional Medicine). She co-founded HealthNOW Medical Center in Sunnyvale, California. HealthNOW is known for using a multi-disciplined approach to address complex health problems, many of which are rooted in gluten intolerance. Patients travel from all over the world to experience the best of what HealthNOW offers, combining internal medicine, clinical nutrition, chiropractic and physical therapy, to identify the underlying root cause of the patient’s health condition. Practicing for over 20 years, Dr. Petersen remains at the forefront of advances in the field of gluten intolerance, which earned her the title of Gluten Free Doctor of the Year.

This month, we extend a special welcome to guest contributor, DANIELLE WALKER, of Against All Grain. We are honored to feature several of Danielle’s recipes in this issue, all gluten-free and grain-free, as well as nutritious and healing. Danielle Walker is a self-trained chef, food blogger, and author of best-selling cookbook, Against All Grain (www.againstallgrain.com). Danielle’s Paleo-influenced recipes are healthy and delicious, but also credited with saving her life. At age 22, Danielle was diagnosed with a severe form of Ulcerative Colitis. After many challenges, she discovered diet and cooking modifications helped her to achieve real health results.

She co-authored the book, The Gluten Effect, celebrated by other leading experts in the field as a huge advance in gluten sensitivity diagnosis and treatment. Dr. Petersen donates much of her time to the community where she speaks about health awareness at corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, radio personality and food blogger, specifically on the topic of gluten sensitivity and celiac disease.

To learn more about Danielle to get her tasty recipes, visit her on her website, or on her social media channels. Facebook: https://www.facebook. com/AgainstAllGrain Instagram: @againstallgrain Twitter: @againstallgrain

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

AUGUST / LETTERS TO EDITOR

Thank you for doing such a great job making Food Solutions accessible to everyone! I shared it with my sister in Texas and she shared it with her local celiac group there. They are enjoying the recipes! ~Joan, AR

I love Food Solutions and getting all the new recipes and information each month, but I would love to see more about new products coming to the stores or available to people with celiac disease or gluten sensitivity. Thank you for all you do! ~Karen, FL Editor’s Reply: Hi, Karen, thank you for your note and you’re in luck! This

month, we’re sharing about a new product for testing for gluten right in your own home. It is a valid test with scientific backing, so I think it’s something many readers will find helpful. Look for more product features in future issues. ~Gigi

The recipes are a welcome treat each month, but I wish we could see more “just gluten-free”. I am not paleo and I don’t use a lot of coconut or nut flours, so those recipes, while I know some enjoy them, really do not work for me. No complaints, just a request, please. Thank you! ~Rita, CA

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I just wanted to write to you to say thank you so much for making gluten-free living easier for my family. I love every issue and I think I have made nearly all the recipes, they are delicious!! ~Jocelyn, ME

SCIENCE

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SCIENCE

Celiac disease may be described as a condition affecting the digestive tract, but its reach extends from head to toe. C E L I AC D I S E A S E I S A R E M A R KA B LY D I F F I C U LT CO N D I T I O N TO D I AG N O S E . It may be tempting to blame the long list of symptoms - after all, there are more than 300 different signs and associated conditions - but this would be a massive understatement. The true challenge for diagnosis stems from the fact that this condition develops in a complex web of interlinked symptoms that is (almost) as unique to each patient as their own fingerprint. When faced with seemingly unrelated symptoms, many not localized to the gastrointestinal tract and not exclusive to celiac disease, physicians need to work more like detectives “following clues” to get to the root of the problem: celiac disease.

The Immune response starts it all

It all starts in the gastrointestinal tract. Whether individuals develop symptoms or not, for celiac disease patients, the condition always starts with gluten in the diet, resulting in an immune response and inevitably damage to the lining of the intestine. 1. Localized immune response symptoms include (but are not limited to): • Abdominal pain and discomfort • Gassiness (flatulence) with bloating • Diarrhea or constipation • Heartburn • Nausea and vomiting

Next follows nutritional deficiencies Not surprisingly, this damage often leads to malabsorption, which in turn causes deficiencies in micronutrients, including vitamins and minerals. In fact, studies show that 9 out of 10 celiac disease patients have at least one nutritional deficiency at the time of diagnosis, and about half have more than one.

2. Symptoms due to malabsorption include (but are not limited to): • Failure to thrive • Short stature and growth retardation • Weight loss • Anorexia • Fatigue • Water-soluble vitamin deficiencies (Vitamin B1, B2, B6, B12, vitamin K, and folic acid) • Fat-soluble vitamin deficiencies (vitamin A, E and D) • Mineral deficiencies (Iron, magnesium, zinc, manganese, calcium, potassium, copper and iodine)

Followed by the all-body symptoms Finally, as a consequence

of nutritional deficiencies, what started as a gastrointestinal condition soon manifests itself in a variety of unrelated symptoms spread throughout the body, from anemia to infertility. Celiac disease may be described as condition affecting the digestive tract, but its reach extends from head to toe. In some cases, these extra intestinal manifestations overshadow the original symptoms and make for an even more complicated diagnosis. The symptoms of an immediate immune response caused by the presence of gluten are non-specific, therefore, doctors are more likely to diagnose celiac disease based on its nutritional deficiencies and subsequent symptoms.

ABOUT THE AUTHOR 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. Effects of deficiencies include, for example, iron, folic acid and vitamin K causing poor blood parameters and vitamin D and calcium depleting bone density, as well as selenium and iodine disturbing thyroid function and vitamin A, E and D causing infertility and other reproductive issues. A list of symptoms related to nutritional deficiencies that can be a part of celiac disease is as follows. 3. Neurological and psychiatric symptoms • Ataxia * (Vitamin E, Vitamin B3, B12) • Sensory neuropathy * (Vitamin E) • Impaired cognitive function • Psychiatric manifestations • Epilepsy * (Folic acid) • Dementia * (Vitamin B3) • Seizures * (Vitamin B3) • Headache • Difficulty concentrating • Depression • Schizophrenia • Anxiety

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SCIENCE

4. Musculoskeletal symptoms • Osteomalacia * (Vitamin D, Calcium) • Osteoporosis * (Vitamin D, Calcium) • Low bone mineral density * (Zinc) • Muscular myopathies * (Vitamin E) • Arthritis 5. Hepatic and renal symptoms • Hypertransaminasemia (elevated transaminases) • Autoimmune liver disease • Primary biliary cirrhosis • IgA nephropathy (kidney disease) 6. Dermatological symptoms • Dermatitis herpetiformis • Loss of hair or fragile hair • Dermatomyositis (inflammation of the skin) • Urticaria • Itchy skin • Psoriasis • Inflammation of mouth and lips * (iron, vitamin B3, B12, folic acid) • Recurrent aphthous ulcers • Inflammation of the tongue * (Vitamin B group) • Skin lesions * (Zinc)

• Overactive parathyroid glands * (vitamin D, calcium) • Sjogren’s syndrome (autoimmune disease in which the body destroys salivary and lacrimal glands) • Addison’s disease (adrenal insufficiency) • Cardiomyopathy (heart disease) • Lupus 9. Reproductive symptoms • Amenorrhea * (Zinc) • Infertility * (iron, folic acid, Vitamin B group) • Recurrent miscarriage * (iron, folic acid, vitamin B group) • Early menopause • Low pregnancy rate • Hypogonadism * (Zinc) • Impotence • Immature secondary sex traits • Reduced semen quality * (Vitamin A, E and D) 10. Oncological symptoms • Non-Hodgkin lymphoma • Small adenocarcinoma • Esophageal and oropharyngeal carcinoma • T-cell lymphoma

Conclusion

From all these unrelated symptoms, there can only be an obvious conclusion: physicians should always bear in mind a possible celiac disease diagnosis and have a low threshold of suspicion for this condition. It may not explain every symptom associated with this condition, but the same way nutritional deficiencies may trigger a search for celiac disease, a diagnosis of celiac disease should prompt an immediate and extensive analysis assessing nutritional deficiencies. Typically, the best way to go forward in this situation is with adequate vitamin and mineral supplementation and close monitoring at follow-up appointments. * may be caused by nutritional deficiencies as a consequence of malabsorption 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 intolerances to heal their bodies. CeliVites complete line of superior gluten free supplements includes multivitamin/ multimineral supplements, iron supplements, and calcium supplements for people living with celiac disease. All CeliVites products are designed to help you heal, restore and rebuild your body, because going gluten free isn’t enough!

7. Hematologic symptoms • Anemia * (Iron, folic acid, Vitamin B12, Copper) • Poor spleen function • Low white blood cells * (Vitamin B12, folic acid, Copper) • Low blood platelets * (Vitamin B12, folic acid, copper) • Venous thrombosis • Blood clotting disorders * (Vitamin K) 8. Endocrine and autoimmune symptoms • Type 1 diabetes • Thyroid disease * (Selenium, iodine) AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice. Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.

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NUTRITION

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

Sugar - the enemy of the immune system.

Summer is coming to a close and it’s time to get ready for school. Often parents lament to me that when their children return to school they tend to get sick and bring home “bugs” that in turn spread to the rest of the family. There are a few easy steps to take before school season even begins to strengthen your child’s (and your) immune system to ensure a healthy and therefore more productive school year. 16

1. Out With the Bad! Sugar is

2. In With the Good! Another

Working to lessen sugar consumption and eliminating ALL high fructose corn syrup will strengthen your child’s immune system and make him or her less vulnerable to the “bugs” that other children have.

The list is long of the foods that fit into this category, but some key fruits, vegetables and herbs (organic, or at least not GMO) to emphasize are:

the enemy of the immune system. In fact when ingesting it, its negative effect on the immune system is almost immediate. Bacteria and viruses “love” sugar and they feed on it. Therefore if you feel a little “off” and think you’re getting ill, eschew all sugar immediately. It can make the difference between successfully fighting off the “bug” or succumbing.

Simple, refined grains such as white flour and processed breads, crackers and pasta, also fall into this category since, due to their highly refined nature, they turn into sugar very rapidly. Note: A healthy immune system WILL successfully defend you against infections and colds, despite having others in your environment who are ill. The idea that if someone close to you is sick mandates that you too will get sick is false, fortunately!

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way to strengthen your immune system is to arm the body, on a daily basis, with certain key nutrients. Phytonutrients, or plant nutrition, is well known to provide the body with a strong defense against invading organisms. The key is to consume a minimum of 5+ servings per day for children and 7 to 9 servings for adults of fresh, organic and raw or lightly cooked vegetables and fruits.

Citrus – loaded with vitamin C and alkalizing which helps immunity. Blueberries – a potent immune booster Raspberries – high in antioxidants Pomegranate – they are very high in antioxidants which “scavenge” unhealthy, disease-causing substances. Avocados - they are loaded with vitamins C and E, therefore good for the immune system as well as having anti-cancer properties. Note: peel the avocado with your fingers after cutting it in half to

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preserve the darkest green part which is where the best health benefits reside.

cans that enhance the immune system through infection fighting abilities. Best types are: reishi, shitake and maitake.

Kale – a nice immune booster and a one cup serving has as much calcium as a glass of milk! Hint: “Sneak” kale into many dishes by chopping it up finely. It’s in my chili, pasta sauce and I have a great kale pesto recipe on YouTube that no one will know is kale!

Onions , scallions and leeks – they are full of antioxidants and anti-inflammatory. Try to eat one each day. Garlic – it’s anti-bacterial, anti-viral and anti-fungal. Try to eat some fresh garlic every day. If it isn’t fresh (meaning consumed within about an hour), it’s of no benefit, so cook with it fresh.

Broccoli, cauliflower and Brussels sprouts – a superfood loaded with great immune protection

Turmeric – very high in antioxidants and it has anticancer properties too. It’s 5 times more powerful than

Chlorella – this is an algae but easily found in high quality greens powders. Throwing a little in a smoothie is an easy way to get it into your kids or your diet. Chlorella is loaded with chlorophyll and acts as a detoxifier and blood purifier.

vitamins C and E and highly anti-inflammatory. Black pepper – helps to improve the availability of the good nutrition coming from the foods you eat with it. Think of it as a nutrient booster. Oregano – high in antioxidants. Cinnamon – has strong anti-bacterial and anti-inflammatory abilities. Green tea – more for adults than children, but green teas a rich in powerful antioxidants and it also has anti-cancer properties.

3. Fermented foods – items

such as sauerkraut, pickles, kombucha

Bok choy – ridiculously low in calories yet loaded with antioxidants and anti-cancer properties Tomatoes – another anti-cancer, high in antioxidant fruit. Note: don’t store it in the refrigerator; it loses its flavor. Mushrooms - rich in fiber, vitamins, protein and minerals, mushrooms contain compounds called beta-glu-

Fermented foods help boost good gut bacteria.

03 AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

04 Lauric acid in coconut and coconut oil help boost immunity.

and others are rich in friendly bacteria that boost your body’s immunity. Not everyone loves the taste of these, but with a little searching you should be able to find a kombucha drink that you and your kids will like. (Personally we enjoy the one with chia seeds, providing an added omega-3 benefit.)

4. Coconut and coconut oil

If you’ve ever heard someone say that saturated fats are always bad for you, they don’t know the truth about coconut oil. It is excellent for thyroid health and actually boosts your metabolism, helping you lose weight. It is rich in a fatty acid called lauric acid that converts to monolaurin that is an immune booster. The mechanism around lauric acid’s immune boosting abilities lies in its ability to actually alter and weaken the fatty membranes of invading organisms. Basically it’s a “bad guy” killer. You can cook with coconut oil, put it in smoothies, use the milk instead of cow’s milk or just enjoy the coconut meat itself.

5. Get Those Zzzzs… Is it hard to get your child out of bed in the morning? On the weekends how many hours do they sleep when they don’t

have to get up for school? It is well worth the effort to discover how many of hours sleep your child needs (and you too for that matter) in order for them to arise, effortlessly, with great energy and ready to greet the day. It will not only help them be more productive and do better at school, but since the immune system is most active when you are at rest, it will assure that it is as strong and robust as possible.

Lastly I would be remiss to not mention the negative effects of undiagnosed food sensitivities, leaky gut and underlying factors that can weaken the immune system. If you try the above and are still struggling, definitely let me know. Our destination clinic treats patients from across the country and internationally. We are here to help and you can always reach out to receive a Free phone consultation. Call us at 408-733-0400.

And one more…. Get Moving! Exercise is beneficial for so many parts of the body, but with increased circulation comes better immune function, so get in a daily habit of exercising with your children. Whether it’s walking or biking to school or a nice romp in the park once they get home, daily exercise will set them and you up for better health overall.

To your fabulous health, Dr Vikki Petersen.

I hope you start implementing these easy dietary changes and reap the benefits of a strong immune system for your children and your entire family. I raised three children who never had a single antibiotic the entire time they were growing up and my husband and I never “got sick” because they did. Sound impossible? I assure you it isn’t if you have a health immune system.

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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.

What If All My Symptoms Didn’t Improve A er Following a Gluten-Free Diet?

Eliminating gluten is o en just the first part of treatment and that alone can make a dramatic improvement in one’s health. But equently the improvement is only temporary—and symptoms start to return. This is due to gluten’s effect on the immune system, which may cause several problems to occur. We call these the “secondary effects of gluten”. Our doctors are the leading experts in treating gluten sensitivity and celiac disease. People travel to see us at our Destination Clinic om across the country and internationally due to our highly effective treatment protocols. Regardless of where you live, consider the first step of a FREE PHONE CONSULTATION. Call us to schedule yours. We are here to help!

Location: 1309 S. Mary Avenue, Suite 100 • Sunnyvale, California 94087

www.healthnowmedical.com

Call for a FREE PHONE CONSULTATION: (408) 733-0400

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CHECK UP WITH DR. MARK HYMAN

Medicine doesn’t always come in a pill. In fact some of the most powerful medicines are delicious and can be found at your local supermarket or “farmacy”. Healing foods have been used for centuries in Asia as part of the cuisine. In Asia food and medicine are often the same thing.

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

KONJAC

ARAME

H E R E A R E F I V E F O O D S you may never have heard of but can be found at most Asian markets and even places like Whole Foods. Try them. You might be surprised by their unique and extraordinary good taste. And they may help you lose weight, reverse diabetes, lower cholesterol and prevent cancer.

Expanding in the stomach and the small and large intestine, it absorbs fat, accelerates elimination, reduces cholesterol, blunts sugar absorption, and facilitates weight loss, in part by increasing feelings of satiety. You have it as jelly or noodles called shirataki.

Konjac: The Asian Super Fiber

Arame: A Wonder of the Sea

Long used to make konnyaku, a jelly prepared in Japan for over 1,500 years whose medicinal properties were appreciated as early as the 6th century, konjac fiber or glucomannan has multiple benefits. Konjac is much more viscous than usual fibers, retaining up to 17 times its weight in water.

Arame is a marine brown algae, or sea vegetable, that can be added to soups, stir fries, or even made into a sea vegetable salad. It is rich in minerals calcium, iron, zinc, manganese, folate, vitamins A & K, and iodine. It also boosts immunity and helps bind toxins in your body. Some even say it helps boost sex drive.

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NUTRITION

DAIKON

SHITAKE

Shitake Mushrooms: Healing from the Earth

The earthy shitake, or Chinese black mushrooms, boost immunity through special polysaccharide molecules and can help prevent cancer. They are also full of minerals, especially iron, and they appear to decrease binding of immune cells to your arterial wall preventing atherosclerosis. Aside from exposure to the sun and eating herring, mushrooms are one of the few ways you can get vitamin D. Think of them as the sunshine food.

Daikon: The Other White Meat

Daikon is a mildly flavored large East Asian white radish. It looks like a giant

UMEBOSHI

white carrot. It contains digestive enzymes that help you break down food and they contain myrosinase that boosts detoxification of environmental chemicals. Daikon is high in vitamin C and folate. Like its relatives broccoli, cabbage, and kale, daikon is a cruciferous vegetable that offers cancer-protecting potential. It can be grated and eaten raw in salads, in stir-frys, or in soups.

Umeboshi Plums: A New Kind of Pickle

These red Japanese plums add a perky taste to stir fries and soups. Besides their scintillating flavor, Japanese pickled plums have remarkable medicinal

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qualities. Their acidity has a paradoxical alkalinizing effect on the body, helping with fatigue, enhancing digestion, and boosting the elimination of toxins. This is the Far Eastern equivalent to both aspirin and apples; it is a great hangover remedy for mornings after; and an umeboshi a day is considered one of the best preventive medicines around. Expand your culinary horizons and add these exciting, healing foods to your summer meals soon! To your good health, Mark Hyman, MD

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Only 5 chemicals have been banned under the Toxic Substance Control Act in over 35 years.

ABOUT THE AUTHOR Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She is the internationally respected authority on botanical and integrative/functional medicine for women and children. Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her at her website www.avivaromm.com

I RECENTLY READ THE TEXTBOOK OF ENVIRONMENTAL HEALTH. Dr. Philip Landrigan, the lead editor and author of the text, is one of the most respected pediatric environmental medicine doctors in the country. He helped get the lead out of our kids’ lives, literally, by exposing its harm and helping to create policies that protect children from lead exposure. Did you know that the average IQ of kids in the US was actually 5 points lower until the 1990s due to chronic lead exposure? He helped change that. Landrigan’s worthy co-author is Dr. Ruth Etzel, the scientist who revealed the harm of second-hand smoke to kids.

Never underestimate the power of a small group of committed people to change the world. In fact, it is the only thing that ever has.” – Margaret Mead.

This textbook highlights the failure of the federal government, including the Environmental Protection Agency (EPA), to protect our children by not following through on mandates for safety testing on most of the industrial and agricultural chemicals to which our children are exposed. But this article is not a book review; it’s a call to action.

(TSCA), passed in 1976, is the US federal law that regulates industrial and consumer chemicals – the thousands of synthetic chemicals in use that are not intended to be used in medication, cosmetics, foods, or pesticides. At the time this law was passed, the EPA was charged with creating an inventory of all existing chemicals, which were then to be tested for safety. At that time there were already about 62,000 existing chemicals. Rather than being tested,

62,000 Toxic Chemicals & Failed Legislation

The Toxic Substance Control Act

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however, they were “presumed safe” and were “grandfathered in.” Only 5 chemicals have been banned under the TSCA in over 35 years. Yes 5! Do you find that as shocking as I do? The EPA has otherwise been entirely unable to require testing on, regulate, or remove any of the remaining chemicals from the marketplace. Only a few states in the US – California, New York, and Massachusetts among them – have state laws relevant to children’s environmental health. California put legislation in place so that by 2012, 1200 chemicals identified by the EPA were to be regulated; NY, MA, and CA require commercial pesticide applicators and farmers to report pesticide application to the state, and CT has banned BPA use in carbonless receipts from banks and retail stores due to its risk of absorption and potential harm to offspring when childbearing women who handle these regularly at work are exposed. Of the over 80,000 chemicals now in use in the US, it is clear that many are harmful to human physical and

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We cannot assume that just because chemicals are in common trade and usage that they have been evaluated for safety by our government.

neurological development. Exposure at various vulnerable times during pregnancy, infancy, early childhood, and even through the teenage years when the lungs, endocrine, and nervous systems are still developing, can result in the same health problems increasing amongst our children including those mentioned earlier.

The average IQ of kids in the US was actually 5 points lower until the 1990s due to chronic lead exposure. Because of their surface area-tobody weight ratio and immature detoxification abilities, most toxins impact children’s health harder than they do us grownups.

Yelling “Fire!”

Recently, I was reading some facts out to my husband about the significantly increased rates of health problems our kids are facing. My husband is a gracious sounding board. He generally listens well and gives me honest feedback. “Babe, do you think this info is going to be too scary for moms to read?” he asked me.

“Well, I don’t want to scare moms, but here’s the thing…do you yell fire when you see smoke? Or do you wait until the house is burning down?” I replied. I continued, “I think the house is on fire, and someone needs to be telling moms the truth, so we can do our best to put it out! Think about it, when our kids were little, ADHD was a new term. Few of us knew a family with a child with autism. Think of all the families we know now whose kids are struggling with ADHD diagnoses, how many patients I treat with autism, and how many kids I see with asthma, allergies, food intolerances, eczema, anxiety, depression, obesity, autoimmune diseases, early puberty, and so much more. There’s really a problem going on – and getting worse!” By the end of our conversation, he was fully on board for the full truth to be told about the magnitude of risks our children are facing from toxic environmental chemical exposures, and the fact that our government is failing to protect us. I know this is scary stuff. I promise that I don’t mean to be scary. That’s the last thing I want to do. But I’ve got daughters and a daughter-in-law in their childbearing years, and two young grandchildren I want to protect, so I want to know this stuff. I’m sharing the same information with you that I think should be available to them. We cannot assume that just because chemicals are in common trade and usage that they have been evaluated for safety by our government or any other scientific board, nor that they have been approved. Most are not and have not. We’re strong women who can face the the truth and do something strong and positive and powerful with it to protect our kids, our neighbor’s kids, and kids in other countries who are still getting exposed to those same chemicals that have been banned for use in our country.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

We’ve got to take matters into our own hands and be the CEOs of our family’s health!

What You Can Do to Protect Your Children from Environmental Toxins

1. OPTIMIZE NUTRITION Great nutrition has two key benefits – eating natural foods with as little packaging and as few additives, colorings, pesticides, and herbicides as possible reduces chemical exposures for our kids (even after just 5 days of switching to mostly organic produce, kids’ blood levels of toxic agricultural chemicals go way down). Also good nutrition boosts our natural ability to detoxify environmental toxins. I recommend that kids get at least two brightly colored fruits or vegetables at each meal (think carrots, blueberries, and squash, for example). 2. GET EDUCATED & REDUCE EXPOSURES Knowing which industrial, household, and personal products (i.e., shampoos, lotions, and sunscreens) are most toxic is key protecting your child’s health. You also need to know which the healthier alternatives are. I am a huge fan of The Environmental Working Group, which has recently merged with Healthy Child, Healthy World, another of my favorite environmental advocacy groups. Other advocacy groups I love are my friend Robyn O’Brien’s Allergy Kids, and Beth Lambert’s Epidemic Answers. And you can join me as a student in Healthy All Year, my newest online course, where I take you through doing a home audit for optimal children’s health and teach you which products to avoid and which are safest to use. 3. DON’T BE AFRAID TO BE CALLED “MEAN MOMMY” AND OTHER NAMES Yes, my kids called me “mean mommy” because I refused to let them wear the cool pajamas their friends were

Because of their surface area-tobody weight ratio and immature detoxification abilities, most toxins impact children’s health harder than they do us grownups. wearing – the ones treated with flame retardant chemicals. Now, 25 or so years later, the data is unequivocal. Flame retardants are seriously hazardous to our health, and more so to young children whose exposures far outweigh our own, and in whom exposures at critical times may have a detrimental impact on immunity, hormones (including those that impact obesity), and neurological health. While we want our kids to live comfortably in

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the world, and not make life feel too restrictive, how comfortable is obesity or a hormone problem, really? It’s our job to be parents and that means keeping our kids out of harm’s way when we can, even if it makes us temporarily unpopular. Besides, now my kids thank me. Yours will, too. It just may not be until they are adults! 4. SPEAK UP It’s amazing what powerful mothers have accomplished in making policy changes in their children’s environments from toxic paints and toxic foods in schools to environmental dumping, fracking, and chemical waste plant leaks. Creating a coalition of moms in your community is no small task, but clearly, the government isn’t going to clean this problem up for us, so we’ve got to be activists for our children’s health! Talk to school officials, school boards, and legislators about issues in your community. Rally, hassle, be the squeaky wheel, get loud, yell fire! To your health, and your children’s.

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Empowering Extraordinary Health®

FOOD

C H I A S E E D S come from a plant in the mint family. If you’re wondering if this chia is the same as the ch-ch-chchia pet sold as a fun novelty a few decades ago, the answer is “yes”. Those cute chia animals and chia heads were grown with the very same seeds that these days we are adding to our smoothies and tossing in our salads and baked goods. So, how did this tiny seed, native to Mexico, make its way from the novelty shops to our kitchens and is it really as healthy as some say?

2 – Not only does chia boost nutrition in your favorite foods, it can also amp up the flavor. Chia seeds add a pleasantly mild nut flavor. 3 – To read the benefits of chia as part of a healthy diet, researchers recommend consuming 2 Tablespoons per day. 4 – Individuals with food allergies to seeds (flax, mustard, sesame, etc.) should use caution when consuming chia seeds as there may be some cross-reactivity.

Chia was revered in Aztec culture as a powerful energy booster, and there’s good reason. While they didn’t know it back then, we certainly know now that chia seeds contain high concentrations of nutrients like antioxidants, vitamins and minerals. Here are seven top health benefits of the mighty seed.

5 – If you take blood pressure medication or blood thinning medication, ask your doctor if it is OK for you to eat chia seeds, as they could interfere with some medications.

1 – Chia are a gluten-free “whole grain” seed and can be processed and absorbed by the body without grinding or processing, making it a convenient add-in for smoothies, baked goods and in salads.

7 – Research does not show consuming chia leads to weight loss, but it does demonstrate repeatedly that chia seeds are a true superfood with multiple health benefits.

6 – The antioxidant properties of chia seeds exceeds any other known food.

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FOOD

Forget stressing in front of the fridge the night before (or worse yet, the morning of) school days wondering what to send for lunch. Use our mix & match lunch box to build a better lunch every day!

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g headin dread s ight r id k b the ut a if p n n e a c v E g them you sendin chool, s y o b t e y k a bac en-fre gle d us glut ery sin n v io c e io li t e c in se y, d spot health m each ve a o a r f h it m a ite off w youâ&#x20AC;&#x2122;ll h ick an Just p w and lo ! e e b v lunch. x o yâ&#x20AC;&#x2122;ll lo lunchb ch the of our us lun io it r t nu sted in oods li f e h t -free r ALL gluten rse, fo it u p o e c e f O y, k ven on ategor bels, e la d each c a ses, ays re d chee and alw eli meats an like d tain. foods be cer o t t s ju

VEGGIES Asparagus spears Artichoke hearts Broccoli Brussels sprouts Bell pepper strips Carrot sticks Cauliflower Celery sticks Cucumber slices Green beans Lettuce, spinach, other leafy greens Sugar snap peas Zucchini slices Yellow Squash slices Sweet potatoes (cooked & diced) Potatoes (cooked & diced)

SMART CARBS Brown rice Quinoa Amaranth Millet Granola Nut & seed bread Tortillas Corn Tortilla chips Whole grain crackers Pasta

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FRUIT Apples Apricot (halved, pit removed) Avocado Banana Blueberries Blackberries Cherries (pits removed) Grapes Kiwi Mango (diced) Melon (diced) Orange (cut into sections) Peach (halved, pit removed) Raisins Raspberries Strawberries Tomatoes (sliced or wedges, or cherry tomatoes)

PROTEIN Tuna Salmon Roasted chicken Deli ham or turkey Pepperoni Hardboiled egg Cheese Yogurt Tofu Nut or seed butter Beans

HEALTHY FATS Avocado (also in fruits) Nut or seed butter (also in protein) Flax or chia seeds Olives (pits removed) Nuts (walnuts, almonds, macadamias, etc.) Olive oil based salad dressing or dip

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Restoring Health. Reclaiming Lives.

FOOD / AUGUST

h If you’re looking for exceptional tasting, super-healthy recipes that are grain-free and healing, this issue is for you! Welcome Danielle Walker, New York Times Best-Selling author and creator of Against All Grain, the popular website devoted to foods and recipes that are nourishing and every bit as delicious as the “real thing”. We’re featuring five of Danielle’s recipes this month, and you’re going to want to try them all! And don’t miss the touch of Asian flair, with recipes that pack a flavorful punch and use loads of veggies, so you have no problem getting those servings in each day. Check out the sweet treats, too, and see how easy it is to keep a healthy regimen while still enjoying those foods you love – healthy cobbler? Yes! Turn the page and dig in…

h 36

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FOOD To learn more about Danielle and to get her tasty recipes, visit her website, Against All Grain, or find her on Facebook, Twitter or Instagram.

Serves 2

INGREDIENTS

Almond Matcha

• 1 ½ cups unsweetened almond milk • 1 cup baby kale, packed • ¾ cup frozen pineapple • ½ cup frozen mango pieces • 1 medium frozen banana • 2 tablespoons unsalted natural almond butter • 1 tablespoon matcha green tea powder • 2 teaspoons chia seeds • ½ teaspoon vanilla extract

BY DANIELLE WALKER

TIPS & TRICKS

SUPERFOOD SMOOTHIE

DIRECTIONS

Combine all of the ingredients in a blender. Blend on high until smooth. Serve immediately.

Matcha is the ground powder of shade-grown green tea leaves. Use bananas that are very ripe, with lots of black spotting on the peel, to peel, slice and freeze so that you have them handy when you’re ready for a smoothie!

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Watermelon BY CHEF NATHAN SIGEL, OWNER AND EXECUTIVE OF TEMPO IN WALTHAM, MA.

Salad

Feta is a brined cheese typically made from sheep’s milk. Because it is very salty, you don’t want to over salt this salad.

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FOOD

INGREDIENTS

• 2 cups watermelon • ½ cucumber • 2 radishes • ½ cup cherry tomatoes • 5 ounce package baby arugula • 1 Tablespoon black sesame seeds • 1 block Feta cheese, crumbled • 10 ounce bottle pomegranate molasses • 2 Tablespoons agave nectar • 1 Tablespoon lime juice • 1 Tablespoon sesame oil • Pinch of salt

INSTRUCTIONS

Cut watermelon into 1 inch cubes. Place watermelon cubes in a single layer into a vacuum seal bag and then vacuum seal on the highest vacuum seal pressure. Cut cucumber in half, remove the seeds and then cut cucumber into a ½ inch dice. Place cucumber in a single layer into a vacuum seal bag and vacuum seal on the highest vacuum seal pressure like you did the watermelon. Place watermelon and cucumber back into refrigerator to chill and set. (While the compressed watermelon and cucumber are recommended the

recipe can absolutely be done without that step of compression.) Thinly slice radishes and set aside. Cut cherry tomatoes in half and set aside. Toast the sesame seeds in a sauté pan on low heat for one to two minutes while stirring frequently until they are fragrant. Next, prepare the vinaigrette by combining the agave nectar, lime juice, sesame oil and salt in a small mixing bowl and whisk together. To complete the salad, place the cucumbers, radishes, cherry tomatoes, baby arugula, and sesame seeds into a large mixing bowl and add vinaigrette to mix all together Garnish the dressed salad with the watermelon, and crumbled feta cheese and then drizzle pomegranate molasses over the salad.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

To learn more about Danielle and to get her tasty recipes, visit her website, Against All Grain, or find her on Facebook, Twitter or Instagram.

Layering salads in a glass jar, dressing on the bottom, and storing in the fridge overnight is a terrific way to have healthy lunches on hand the next day. Just grab and go, then shake before eating!

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FOOD

Thai Green BY DANIELLE WALKER

Salad

WITH SHRIMP & SPICY ALMOND DRESSING

FOR THE SALAD

Yield: 6 Servings

INGREDIENTS FOR THE SPICY ALMONDS

• ½ cup whole natural almonds • ¾ teaspoon maple syrup • 1 ½ teaspoons extra-virgin olive oil • 1 teaspoon coconut aminos • ¼ teaspoon ground cumin • ¼ teaspoon garlic powder • ¼ teaspoon coarse sea salt • ⅛ teaspoon cayenne • ⅛ teaspoon paprika FOR THE DRESSING

• 2 tablespoons unsalted natural almond butter • 1 tablespoon maple syrup • 1 clove garlic, crushed • 1 tablespoon cilantro, chopped • 1 tablespoon lime juice • 2 teaspoons rice wine vinegar • 1 teaspoon sesame oil • ½ teaspoon ground ginger • ½ teaspoon cayenne pepper • ¼ teaspoon sea salt • ⅓ cup extra-virgin olive oil

• 1 pound wild shrimp, tails removed, peeled and deveined • 1 teaspoon extra-virgin olive oil • Sea salt and pepper • 1 cup mung bean sprouts • 1 cup carrots, julienned • 1 cup red cabbage, shredded • 1 cup cucumber, julienned • 4 cups arugula • 4 cups mixed baby greens • ¼ cup fresh chopped basil • ¼ cup fresh chopped cilantro • ½ cup dressing • ½ cup spicy almonds, chopped

DIRECTIONS

To make the spicy almonds: Preheat the oven to 350°F. Toss all of the ingredients together in a bowl, then spread the almonds in a single layer on a baking sheet lined with parchment paper and drizzle with any remaining sauce. Bake for 10 minutes, turning once halfway through. Cool completely, then roughly chop. Meanwhile, make the dressing: Place all of the ingredients in a blender except for the olive oil. Blend until smooth. With the blender running, slowly drizzle the olive oil into the blender in a steady stream. Add one tablespoon of water, to help keep the dressing liquid when refrigerated.

To assemble the salads: Toss the shrimp in the olive oil and season generously with salt and pepper. Heat a grill pan or skillet to medium-high heat and cook the shrimp for two minutes on each side, until pink throughout. Set aside to cool. Divide the dressing between six 24-ounce Mason jars or bowls. Divide and layer the remaining salad ingredients in the four jars or bowls in the order they are listed, with the lettuce and shrimp at the top. Leave 1 inch of space at the top of the jar. Garnish each with about 1 tablespoon chopped spicy almonds, cover and refrigerate until ready to enjoy. When ready to enjoy, shake the jar vigorously to mix the ingredients and dressing.

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FOOD

Moroccan Chicken SLOW COOKER

BY DANIELLE WALKER

WITH CHOPPED ALMONDS, APRICOTS & CAULIFLOWER “COUSCOUS”

Yield: 6 Servings

INGREDIENTS FOR THE CHICKEN

• 2 tablespoons extra-virgin olive oil • 3 pounds bone-in chicken thighs, skins removed • Salt and pepper (to initially season the chicken) • 1 medium yellow onion, peeled and sliced • 3 cloves garlic, minced • 1 teaspoon ground ginger • 1 teaspoon ground cumin • ½ teaspoon ground coriander • ½ teaspoon ground cinnamon • ¼ teaspoon cayenne • 1 teaspoon sea salt • ¼ teaspoon cracked pepper • ½ cup unsalted chicken stock • ¼ cup unsalted natural almond butter • 6 ounces unsweetened dried apricots • 1 pound baby carrots F O R T H E C AU L I F LOW E R “ CO U S CO U S ”

• 1 large head cauliflower, cut into florets • 2 tablespoons extra-virgin olive oil • ¾ cup yellow onion, diced • 2 cloves garlic, minced • 1 teaspoon sea salt

• ¼ teaspoon cracked pepper • 2 tablespoons unsweetened dried cherries • ¼ cup chopped fresh basil • ¼ cup chopped fresh cilantro • Zest of 1 lemon FOR THE GARNISH

• ¼ cup sliced almonds, toasted • ¼ cup fresh cilantro

DIRECTIONS

Heat olive oil in a large pot over medium-high heat. Season the chicken generously with salt and pepper then add half of the chicken to the pot. Cook for 5 minutes, browning on all sides. Transfer the chicken to a slow cooker and repeat with remaining chicken. Return the pot to the stove and add onion and garlic and sauté for three minutes or until tender. Add the ginger, cumin, coriander, cinnamon, cayenne, salt and pepper and sauté for 30 seconds or until fragrant. Stir in chicken stock and almond butter, scraping pot to loosen any browned bits. Pour contents of pot over chicken into the slow cooker. Cover and cook on low for five hours.

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Add the apricots and baby carrots to the slow cooker, cover and cook an additional hour. Meanwhile, prepare the cauliflower “couscous.” Grate cauliflower by running the florets through a food processor with a grating attachment or use a box grater to create rice-like pieces. Pick out any large fragments that didn’t get shredded and save for another use. Heat olive oil in a skillet over medium heat. Sauté the onions and garlic for 2 minutes, then add the cauliflower, salt and pepper. Sauté for 8 to 10 minutes, until the cauliflower is tender. Stir in the cherries, basil, cilantro and lemon zest. Garnish the chicken with toasted, sliced almonds and fresh cilantro. Serve over cauliflower “couscous.” N OT E : To toast almonds, spread them in an even layer on a baking sheet. Bake at 350°F for 5 minutes.

FOOD

The tart-sweet flavor of dried apricots and dried cherries, combined with warming spices like cinnamon, cumin and ginger, give this dish so much flavor and depth, youâ&#x20AC;&#x2122;ll forget that youâ&#x20AC;&#x2122;re healing your body with every bite!

To learn more about Danielle and to get her tasty recipes, visit her website, Against All Grain, or find her on Facebook, Twitter or Instagram.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

In lacto-fermentation lacto bacilli known as leuconostoc is activated by adding a little salt and natural pressure from the gases that the fermentation process produces.

HEALTH BENEFITS OF CONSUMING

Lactic Acid Fermentation is a biological process where glucose, fructose, and sucrose are converted into cellular energy and the metabolite lactate.

BY LISI PARSONS

LACTO-FERMENTED FOODS 44

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FOOD

Lacto-fermented vegetables are a healthy addition to almost any diet. But what exactly are they and why should we consume them? Letâ&#x20AC;&#x2122;s begin with what lacto-fermentation means. What is Lacto-Fermentation?

Lacto-fermentation of vegetables is a process by which the bacteria leuconostoc is formed. Basically what this process achieves with food is the production of a probiotic. Many of you are probably thinking that a probiotic can be bought in a pill form or consumed through dairy products. While this is true, there are many who do not consume dairy and making a natural probiotic is so much better for you then taking a synthetically produced pill.

Why Should We Consume Fermented Foods? Fermented foods can greatly improve digestive health as well as brain function. The human body is approximately 90% bacteria and the digestive system contains anywhere from one to three pounds of bacteria at any given time. The entire digestive tract is made up of bacteria that must be kept in balance. Balance is important because when bacteria levels are out of balance it can lead to illness.

Acid Reflux and Heartburn are caused by LOW Stomach Acid and Fermented Foods Help! The majority

of individuals suffering from heartburn

and acid reflux experience relief of symptoms once they make fermented foods part of their daily diet. That is because many of those people suffer from low stomach acid (not a high level of stomach acids as most believe) and adding the fermented foods into their diet boosts those levels.

Poor Carbohydrate Digestion Leads to Bloating and Pressure Unbalanced bacterial levels in the stomach usually results in carbohydrates not being properly digested. Undigested carbohydrates travel through the digestive system and cause the buildup of hydrogen gas which causes pressure and bloating. Bacteria love hydrogen and they flourish in a hydrogen rich environment. A buildup of pressure in the stomach from poorly digested carbohydrates forces the lower esophageal sphincter muscle to release some of that pressure by allowing stomach acid back up and into the throat, causing that burning sensation referred to as heartburn or acid reflux. A simple fix for this issue is often adding fermented foods to the daily diet.

Healthy Gut = Healthy Brain Keeping the bacteria in our digestive system within normal range can help us feel better not only physically, but

also mentally. The stomach contains many neurons in what is called the gut-brain axis. In fact, the stomach contains more neurons than the spinal cord. This explains why mental clarity may be affected when the bacteria in the stomach is not at a normal level. When the digestive system is working properly it leads to improved health all over. In fact, according to medicine, a disruption in the gut-brain axis can be responsible for many behavioral and mental issues such as depression, anxiety, cloudy thinking and impaired memory.

Does this Mean Adding a Few Pickles to a Burger will Set Your Health on Track? As you may have guessed, the

answer is â&#x20AC;&#x153;noâ&#x20AC;?. There is a difference between pickling and fermenting. Pickling involves a pasteurized canning procedure where all bacteria are removed from the process and the food being preserved is stored in vinegar that prevents further bacterial growth. Simply buying a bag or jar of sauerkraut is not going to give you the same affect as sauerkraut made through the actual fermenting process. But, there are some fermented vegetables available commercially that contain live bacteria. These can be located by carefully reading labels.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Pickling and fermenting are not the same.

In lacto-fermentation lacto bacilli known as leuconostoc is activated by adding a little salt and natural pressure from the gases that the fermentation process produces. The lacto bacilli are visible on vegetables such as cabbage – look for the white film on the leaves. This naturally occurring lacto bacilli serve as a form of natural protection for the plant, keeping other harmful bacteria from proliferating and leading to rot. By consuming organic vegetables one can be sure those healthy bacteria are intact (chemicals that are applied to conventional vegetables kills this healthy bacteria).

How to Make Lacto-Fermented Vegetables Making lacto-fermented

vegetables takes several days but the process is relatively easy. There are many different opinions on the fermentation process. The biggest differentiations are in the length of time and the containers used. The time required to ferment vegetables in summer is shorter than fermenting in winter due to warmer ambient room temperature in most regions. For the method shared here, a large glass dish with a plastic lid works best. A top that easily opens to periodically release the gases that form during the fermentation process is important. Add Cucumber Kimchee to savory meat or vegetable dishes, or serve as a side dish or condiment.

Cucumber Kimchee Recipe Yields: 24 servings Active Time: 30 minutes

INGREDIENTS

• 12 small Persian cucumbers • 2 tablespoons course sea salt • 2 tablespoons fresh finely chopped garlic • 6 green onions sliced into small rounds • 1 small yellow onion chopped into several pieces • 1 small peach with pit removed • 1 small apple cut into several large pieces • 1.5 tablespoons red chili pepper powder (simply grind red pepper flakes) • 1 tablespoon apple cider vinegar

glass container and allow to remain on countertop at least 10 hours. After 10 hours add the garlic and green onions. Place apple, peach and yellow onion in a food processor and blend until liquefied and then pour into the cucumbers. Add red pepper powder and vinegar and mix well.

DIRECTIONS

Leave on counter top for 5-9 days while periodically mixing and opening top to release gases that are formed.

Place cucumbers and salt into airtight

Once the fermentation process is complete you can transfer to smaller glass containers and store in refrigerator.

Wash and slice cucumbers, with peel intact, into small quarter pieces.

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FOOD

ZoodleZalad NO COOK

Have fun with summer produce, and use that over-abundance of zucchini from your garden with this quick-fix summer salad! See page 66 for how to create spiral noodles from zucchini. INGREDIENTS

• Pinch white pepper, finely ground • 2 pounds zucchini, washed, ends trimmed, spiralized • 2 T. black olives, minced • 2 T. pimento pepper, minced

DIRECTIONS

Make a vinaigrette dressing by whisking oli, vinegar, oregano, salt and pepper in a large bowl. Add zucchini, olives and pimentos. Toss to coat.

• 3 T. olive oil • 2 T. red wine vinegar • 2 T. fresh oregano, minced • Pinch sea salt

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Chill at least 2 hours, up to 4 hours, then serve cold or at room temperature.

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FOOD

Recipe Yields: 4 servings Active time: 45 minutes

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This fresh, light cobbler makes a sweet finish for all of your backyard summer barbeques.

FOOD

Mixed Berry Cobbler BY LISI PARSONS

DIRECTIONS: 1. Preheat oven to 375F TIPS & TRICKS

2. Grease a small casserole dish with coconut oil.

INGREDIENTS:

3. Pulse macadamia nuts in blender or food processor until they are a granular “flour”.

• 1 cup coconut flour • ½ cup unsweetened shredded coconut + 2 tablespoons (reserved for garnish) • 1½ cup whole macadamia nuts • ½ teaspoon sea salt • 1 tablespoons cinnamon • 4 tablespoons coconut oil • 2 tablespoons maple syrup or honey • 2 cups fresh mixed berries (Blueberry, Blackberry & Raspberry work best)

4. Mix coconut flour, ½ cup shredded coconut, ground macadamia nuts, sea salt & cinnamon together in one bowl.

Macadamia “nuts” are actually the seed of a plant native to Australia. The edible nuts contain the highest amount of monounsaturated fats of any seed. No sharing this with your canine friends! Macadamia nuts are toxic to dogs. For those with tree nut or seed allergies, macadamias are off limits and can cause the same reaction as other tree nuts and seeds.

5. Add coconut oil and honey, mix with a wooden spoon first and then mix together well with your hands until a crumbly mixture is formed. 6. Place just the berries in the dish and cook for about 10 minutes and remove from oven. 7. Sprinkle top of berries with crumbly mixture and then top with remaining 2 tablespoons shredded coconut. 8. Bake for 20-25 minutes or until crumbly mixture is nicely browned.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Asian Vegetable Salad RECIPE COURTESY OF MARK HYMAN, MD

INGREDIENTS

• 1 heaping cup of snow peas, stem ends trimmed and strings removed • 2 cups Napa or Savoy Cabbage, shredded • ⅓ cup carrots, julienned • ⅓ cup red bell pepper, julienned • ⅓ cup cucumber, julienned • 3 Tablespoons scallions, minced (about 1 medium scallion) • 3 Tablespoons cilantro, minced • 1 Tablespoon mint, minced • 3 Tablespoons light sesame oil • 1 Tablespoon wheat-free/ gluten-free Tamari, low-sodium • 1 Tablespoon rice wine vinegar • 1 Tablespoon fresh lime juice • ¼ teaspoon freshly ground black pepper

INSTRUCTIONS

Bring a large pot of salted water to a boil. Add the snow peas and cook for 30 seconds. Drain and immediately place in a bowl of ice water. Remove the snow peas from the ice water and pat dry. Mix together the snow peas, cabbage, carrot, red pepper, cucumber, scallion, cilantro, and mint. Whisk together the sesame oil, tamari, rice wine vinegar, lime juice, and pepper in a small bowl. Pour the dressing over the vegetables and mix thoroughly.

Recipe Yields: 4 servings Ready in: 30 minutes

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FOOD

TIPS & TRICKS

The dressing is well balanced with salty, sweet, and sour tastes.

Adding fresh herbs to your dishes can boost flavor and allow you to keep the salt and fat content lower. Look for San-J gluten-free Tamari or soy sauce in the Asian or the Gluten-Free section of your grocery store. If a recipe includes a vegetable you do not eat, simply substitute with an equal amount of a similar vegetable. For example, if you do not eat bell pepper, simply add in more carrots or add onions, or another vegetable you do enjoy.

Snow peas are flat, edible unripe pea pods. Remove the tough, fibrous string along the side before adding to your dishes.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD To learn more about Danielle and to get her tasty recipes, visit her website, Against All Grain, or find her on Facebook, Twitter or Instagram.

Almonds contain significant amounts of calcium, iron and magnesium, plus they add a pleasant crunch to the tops of these cookies!

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FOOD

Power Cookies CHOCOLATE ALMOND CHERRY

BY DANIELLE WALKER

DIRECTIONS

Preheat the oven to 350°F and line two baking sheets with parchment paper. Whisk together 1/2 cup hot water and ground chia seeds and let sit at room temperature for 15 minutes to thicken.

Yield: 16 Cookies

INGREDIENTS

• 2 tablespoons ground chia seeds • ½ cup unsalted natural almond butter • ½ cup ground flaxseed • ½ cup arrowroot powder • ½ cup unsweetened applesauce • 1 tablespoon pure maple syrup • 2 teaspoons ground cinnamon • 1 teaspoon lemon juice • ¾ teaspoon ground nutmeg • ½ teaspoon ground ginger • ¼ teaspoon sea salt • ½ teaspoon baking soda • ½ cup unsweetened dried cherries, chopped • ¼ cup dark chocolate pieces (80% cacao) • ¼ cup sliced almonds

Meanwhile, in the bowl of a stand mixer, combine the almond butter, flaxseed, arrowroot, applesauce, maple syrup, cinnamon, lemon juice, nutmeg, ginger and sea salt. Mix on medium speed to combine fully. Add the thickened chia mixture to the bowl with the baking soda and beat again until fully combined. Stir in the cherries and chocolate pieces. Using a cookie scoop or a large spoon, drop dough onto the lined baking sheets. Wet fingers slightly with warm water and gently press the mounds down to flatten slightly. Sprinkle the tops of the cookies with sliced almonds. Bake for 15 minutes, until golden brown around the edges and the almonds are lightly toasted. Cool on a wire rack completely before serving.

Dried cherries are an excellent source of copper, a mineral necessary for collagen production to support strong tissues throughout the body.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Layered Chia & Almond Pudding Parfait TIPS & TRICKS

BY DANIELLE WALKER

Choose unsalted, unsweetened pure almond butter for the best nutrition. Read 7 Fast Facts about Chia Seeds on page 30! Raw cacao powder is an excellent source of antioxidants, magnesium and iron. Look for in online and in specialty food stores. Roast almonds on a baking sheet in a single layer at 350F for several minutes, until aromatic. Be careful not to overcook, as almonds will burn rather quickly.

DIRECTIONS

Yield: 6 Servings

INGREDIENTS

• 1 ½ cups unsweetened almond milk • 6 ounces pitted dates • ½ cup unsweetened raw cacao powder • ⅓ cup chia seeds • 2 teaspoons vanilla extract • ½ teaspoon ground cinnamon • ¼ teaspoon sea salt • 2 medium bananas, sliced • ⅓ cup unsalted natural almond butter • 1 cup mixed berries of choice • ¼ cup roasted almonds, chopped

Combine almond milk, dates, cacao powder, chia seeds, vanilla, cinnamon and sea salt in a blender. Blend until very smooth, about two minutes. Transfer the mixture to a bowl, cover and refrigerate overnight. To assemble the parfaits: Divide the banana slices between six 8-ounce Mason jars or bowls. Spoon equal amounts of almond butter into the jars, then top with equal amounts of the chilled pudding. Top with berries and almonds and serve immediately or refrigerate covered for up to three days.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Layering sweet treats in small jars makes for perfect portion control!

To learn more about Danielle and to get her tasty recipes, visit her website, Against All Grain, or find her on Facebook, Twitter or Instagram.

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FOOD

Lemon Lavender BY LISI PARSONS

PROTEIN TRUFFLES

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FOOD

TIPS & TRICKS

Cooling fragrant protein treats that will become your new favorite healthy snack.

Recipe Yields: 6 servings Active Time: 30 minutes

INGREDIENTS

• 3 tablespoons crushed dried lavender • 2 tablespoons unsweetened shredded coconut • ⅓ cup protein powder (like Growing Naturals brand) • 2 tablespoons coconut flour • 3 tablespoons coconut milk • 4 tablespoons fresh lemon juice F O R COAT I N G :

• ½ cup coconut butter • 2 teaspoons coconut oil, melted • ⅛ cup fresh lemon juice • ½ teaspoon turmeric powder for color

DIRECTIONS

Mix together all ingredients for truffles, form into balls and place in freezer for 15 minutes. Mix together all ingredients for coating and coat each truffle. Place in refrigerator for 20 minutes or until coating is hardened. Store leftovers in covered container in refrigerator.

Ground turmeric comes from the rhizome of a plant related to ginger. The rhizomes are boiled and dried, then ground. The bright golden powder is used to add color and flavor to dishes, and it will stain whatever it touches, so always take care when using it in your recipes. Coconut butter and coconut oil are not the same product. Coconut butter contains the actual meat of the coconut, while coconut oil is just extracted oil.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

MAKING ROOM FOR A

SWEET TREAT IN A HEALTHY GLUTEN-FREE, ALLERGEN-FREE DIET

Candy! Kids love it, parents… well, parents typically like to limit it. And that makes sense because growing bodies need all the nutrients they can get, especially when there are entire groups of foods that might be eliminated in a situation of celiac disease or food allergy. But the fact is, the occasional sweet treat is (pleasant) part of life. It is how we fit it in that makes the difference between developing a healthy relationship with sweets, or a disastrous one. 1 – DON’T MAKE A FUSS ABOUT SWEETS. If the kids see you in control of your own sweet tooth, they are more likely to take the same attitude and think sweets are “no big deal” and just part of a balanced diet. Banning and forbidding sweets can make us want them more.

sweet treat to satisfy a craving, so instead of a “splurge” day once each week where the kids go crazy and overdo it, dole out a sensible dessert every day. 3 – USE PORTION CONTROL. Buy treats in individual serving sizes, or make your own by using small snack sized zip top baggies or even muffin cups to portion out treats at home. 4 – ALTERNATE THE TYPE OF TREATS YOU SERVE. One day you may serve ice cream or a piece of cake, the next a bowl of frozen grapes. Showing kids that healthy, nutritious foods can serve as dessert gives them a more balanced view of food choices.

Of course, regardless of how you handle dessert and sweet treats in your home, read every label to detect any gluten or food allergens you may need to avoid. Choose products that are created especially with the safety and health of those with serious food allergies in mind like Gimbal’s candies. They are all peanut-free, tree nut-free, gluten-free, dairy-free, soy-free and egg-free. You can find more about Gimbal’s here.

2 – HAVE DESSERT EVERY DAY. It only takes about 100 calories of a

In summertime, a small single scoop of ice cream (dairy- or dairy-free) with chopped fresh fruit on top makes a smart dessert option everyone will love!

/ FOOD SOLUTIONS MAGAZINE / AUGUST ISSUE

NEW PRODUCTS

NEW TEST FOR GLUTEN PRODUCT ALLOWS YOU TO

AT HOME

Have you ever felt like you might be getting “glutened”, regardless of how careful you are with your gluten-free diet? Sometimes, even when we are our most careful, gluten can get in, especially in a situation where a home kitchen is shared with gluten-eaters. If you’re wondering whether or not gluten is lingering in your home (in your kitchen on surfaces, in foods you are eating or beverages you’re consuming or even in your beauty and personal care products), you can now safely and effectively test for gluten contamination in your home in

minutes, no special equipment required. A GlutenTox home test kit makes it simple and provides accurate results in about 20 minutes. GlutenTox uses the G12 antibody (the 33-mer peptide of the alpha-gliadin molecule) that works to detect a portion of the gluten protein identified in studies as the primary cause of the inflammatory response to gluten in celiac patients. The G12 antibody, located inside the test strip, recognizes gluten in wheat, barley, rye and oats. It is also uniquely well-suited to detecting gluten in hydrolyzed, ferment-

ed, or otherwise processed foods. (Are those packaged gluten-free cookies really gluten-free?? Now you can find out!) G12 makes GlutenTox very sensitive in its detection (to 5 parts per million) of the most important portion of the gliadin molecule, thus making it a superior way for celiac patients to take the guesswork out of gluten detection in the home You can learn more about GlutenTox here. REFERENCE:

Shan, L. et al. (2002). Structural basis for gluten intolerance in celiac sprue. Science. 297(5590):2275-9.

AUGUST ISSUE / FOOD SOLUTIONS MAGAZINE /

COOK’S TIPS

6 WAYS TO MAKE THE MOST OF

SUMMER TOMATOES WHILE THEY LAST 1 – SMOKEY SLICES For large fruits, slice, place on paper towels to drain for 10 minutes, then plate on a large serving platter and sprinkle with smoked sea salt and drizzle with avocado oil. 2 – 5-MINUTE PASTA SAUCE Dice tomatoes that are almost overripe and sautee with olive oil and minced garlic for the fastest, most flavorful pasta sauce of the season! 3 – SOUP’S ON! Toss ripe tomatoes, fresh bell pepper, sliced raw carrots, roasted garlic and any other fresh veggies you love in your blender and whip up a fast, easy cooling summer soup. 4 – GRILL MASTER Skewer whole cherry tomatoes and grill a few minutes on each side, or place in your grill basket and grill until just beginning to char. 5 – CLASSIC CAPRESE Slice tomatoes and layer with sliced fresh mozzarella cheese and large fresh basil leaves for the classic summertime salad. 6 – SALSA! Chop tomatoes (and drain), then add diced onion, tomatillos, cilantro, a dash of hot sauce and even some jalapenos if you like for a zesty condiment that goes with all your grilled meats and fish!

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COOK’S TIPS

OODLES OF NOODLES ALL MADE WITH VEG! Have you gotten in on the spiralizer craze? If so, you already know how deliciously healthy making “noodles” from veggies can be, but if not, we have the tips you need to make the most of summer produce and jazz up your summer meals right now! 66

First, a spiral cutting gadget really helps make the best vegetable noodles. You can find them at most home supplies stores and online via Amazon. There are all types and models from which to choose, from basic simple ones to elaborate versions with multiple attachments. If you don’t have one, and you don’t want to make the investment just yet, just use a julienne vegetable peeler instead for a similar result. Once you decide on the tool you will use, it’s time to make oodles of noodles. This is the fun part! Choose a veg and spiral away… Zucchini Carrots Yellow squash Turnips Parsnips

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Broccoli stems Sweet potato Potatoes Just about anything that you can cut into a long, slender shape that will fit into your spiralizer tool will work. Now, it’s time to use those crunchy, healthy noodles in your favorite dishes. Here are some ideas for starters: • Top with your favorite pasta sauce • Make veggie slaw • Make chicken “noodle” soup • Add egg and herbs and fry in a skillet for veggie pancakes • Make lo mein • Make curly fries • Sautee a variety of “noodles” for a quick veggie side dish

COOK’S TIPS

Veggie night!

Add your favorite cubed veggies (zucchini, summer squash, peppers, cherry tomatoes) to skewers and grill. Serve over steamed rice tossed with fresh herbs.

That’s Italian!

Make a big batch of zoodles (zucchini noodles, see page 66 for how) and top with your favorite pasta sauce, serve with toasted slices of gluten-free bread rubbed with split garlic cloves.

Fish tacos!

Fill your favorite gluten-free tortillas with cooked fish, shredded cabbage, salsa and sliced avocado and add a squeeze of lime.

Sausage supper!

Pick up all-natural, gluten-free sausages, toss them on the grill, or in the skillet, and pair with a big salad and fresh fruit and cheese tray for dinner al fresco.

Don’t forget dessert!

When the grill is hot, split a few peaches, discard the pits and brush with a bit of oil. Grill peaches until their natural sugars begin to caramelize and then serve immediately with natural Greek yogurt and a drizzle of honey.

SIMPLE SUMMER MEAL IDEAS To keep you out of the kitchen and enjoying the sunshine and smiles!

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