Food Solutions Magazine Apr 2015 by Food Solutions Magazine

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TABLE OF CONTENTS

Science

Gluten ataxia is connected to celiac disease and gluten sensitivity. This condition progresses slowly and if left untreated leads to irreversible brain damage and lifelong problems with speech, motor control and balance. Learn more from our expert.

Food

We lighten up the menu this month with spring dishes and spring-inspired recipes to delight your friends and family in the warmer days ahead!

Nutrition

In this month’s Check Up with Dr. Hyman we learn why it may be best to say “no” to dairy products altogether, especially for those who suffer with inflammatory autoimmune diseases.

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

22 Nutrition

Aviva Romm, MD, tells us how to detox our bodies every day with tried and true tips and advice from a gentle, practical functional medicine perspective.

Mango Chutney..........................................................................................42

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

Chicken & Waffles......................................................................................44

The Connection between Celiac Disease and Gluten Ataxia........ 10

Grilled Eggplant..........................................................................................46

Check Up with Dr. Mark Hyman.............................................................15

Editor’s Picks...............................................................................................48

Dairy Substitutes.......................................................................................20

Sweet Potato Waffles...............................................................................50

Detox Your Body Everyday.....................................................................22

Coconut Cream............................................................................................51

Berry Chocolate Antioxidant Heaven Dessert..................................28

Bone Suckin’® Bacon Avocado Burger................................................ 52

Does All Chocolate Contain Dairy?........................................................31

Herb Crusted Lamb...................................................................................54

April - Gluten Free Products...................................................................34

Sweet Potato Bacon Hash......................................................................56

This Month’s Recipes................................................................................ 37

Tiramisu........................................................................................................58

Devotion Vodka Coco Loco Cocktail.....................................................38

Chocolate Cinnamon Cake.......................................................................62

BOOST® Mango Tango Drink..................................................................39

Is Gluten Affecting Your Mood?.............................................................64

Avocado “Fries”.......................................................................................... 40

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

We are sailing through spring, my friends! I hope you enjoyed a fun and festive Easter, filled with safe, delicious dishes and treats. These days, there’s no shortage of gluten-free, allergen-free products on store shelves from which to choose. It’s amazing to me the number of celiac-friendly finds available today versus just a few years ago. I’ve put together a list of some of the FSM Team’s favorites for you on page 34! Have a look, you may just find something new to add to your shopping list. Speaking of trying new things, in a few short days, I’m off to France for six months. I’ll still be with you here each month in these pages, but I’ll be working from afar. I’ll keep you updated on that adventure on my own site in a special section there, so you can follow along and you don’t even have to pack a bag!

FOOD SOLUTIONS

connected via the internet. What would we do without it?!

EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com

After all, it is technology that allows us to bring FSM to readers all over the world each month, sharing positive articles, delectable recipes and tips for successful gluten-free living.

CREATIVE SERVICES Kreative Direktions

Until next time, happy spring and happy, healthy gluten-free living! Stay in touch… Gigi Stewart, M.A. Editor in Chief

Times like these remind me to be grateful for technology and the ability to stay

CONTRIBUTING WRITERS Aviva Romm, MD Lisi Parsons Leigh Reynolds Mark Hyman, MD Jill Carnaham, MD COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES DIRECTORS Erica Singer 201.766.8471 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

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

CONTRIBUTORS

Functional Medicine. He is a family

Partners in Health with whom he

of treatment tailored to each

physician, an eight-time New York

worked immediately after the

patient’s unique set of needs.

Times bestselling author, and an

earthquake in Haiti and continues

Rather than just treating the

internationally recognized leader in

to help rebuild the health care

symptoms of the disease, Dr.

his field. Through his private

system there. He was featured on

Rudert believes the best results

practice, education efforts, writing,

60 Minutes for his work there.

are achieved by getting to the

research, advocacy and public

core cause of the problem and

policy work, he strives to improve

treating the disease accordingly.

LEIGH REYNOLDS recognized a

access to Functional Medicine, and

Dr. Rudert sees patients from all

need for high quality-gluten free

to widen the understanding and

over the United States for second

nutritional supplementation so she

practice of it, empowering others

opinion consults on a variety of

founded Gluten Free Therapeu-

to stop managing symptoms and

gastrointestinal disorders.

tics™. Leigh set out to make one of

instead treat the underlying causes

the most beneficial gluten-free

of illness, thereby also tackling our

supplement lines available. With

chronic-disease epidemic.

high quality pharmaceutical grade

Committed to educating the public, CYNTHIA S. RUDERT, M.D.,

patients and physicians about this

F.A.C.P., is a Board Certified

commonly missed disorder, Dr.

ingredients and scientifically

Dr. Hyman is Chairman of the

Gastroenterologist in Atlanta,

Rudert lectures throughout the

researched formulations Gluten

Institute for Functional Medicine,

Georgia, whose practice is

United States and Canada on

Free Therapeutics™ is proud to

and was awarded its 2009 Linus

primarily devoted to the screening

celiac disease. She also lectures on

offer its customers a superior line

Pauling Award for Leadership

and following of patients with

inflammatory bowel disease,

of nutritional supplements called

in Functional Medicine. He is

celiac disease. With one of the

irritable bowel syndrome,

CeliVites.

currently medical editor at the

largest practices in the United

pancreatic exocrine insufficiency

Huffington Post and on the

States that manages adults and

and small intestinal bacterial

Medical Advisory Board at The

teenagers with celiac, she has

overgrowth.

Doctor Oz Show. He is on the

evaluated over 1000 patients with

Board of Directors of The Center

celiac disease and gluten

Dr. Rudert is Medical Advisor for

for Mind-Body Medicine, and a

sensitivity.

the Celiac Disease Foundation, the

faculty member of its Food As

Gluten Intolerance Group of North

Medicine training program. He is

Dr. Rudert’s focus is identifying the

America and for the Gluten Free

also on the Board of Advisors of

core causes of gastrointestinal

Certification Organization (GFCO).

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

issues with a comprehensive

She is Medical Director for Atlanta

his career to identifying and

tackles the obesity epidemic by

evaluation enabling her to treat

Gluten Intolerance Group (GIG),

addressing the root causes of

“educating the student body” in

underlying medical conditions

and founder and president of the

chronic illness through a

American high schools about

that may have previously been

Atlanta Women’s Medical Alliance,

groundbreaking whole-systems

nutrition, fitness and mental

undetected. Dr. Rudert then

the largest alliance of female

medicine approach known as

resilience. He is a volunteer for

creates an individualized course

physicians in the United States.

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

CONTRIBUTORS

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

expert panel of the American

disease, she was the Keynote

The Divorced Woman’s Diet and is

Herbal Products Association’s

Speaker for multiple programs

contributor to Chicken Soup for

Botanical Safety Handbook. She

including the New England Celiac

the Soul Healthy Living Series

also serves on the Advisory

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

Committee of the American

Beth Israel Deaconess Medical

disease counselor, speaks

Botanical Council and as Associate

Center/Harvard, and national GIG

frequently in the community, is

Editor of the Journal of Restor-

meetings. Dr. Rudert was the

coordinator of American Diabetes

ative Medicine.

advising physician for the popular

Association (ADA) programs, an

AVIVA ROMM, MD is a Board

television series House which

ADA Valor Award recipient and

Certified Family Physician,

Dr. Romm is a leader in the

featured a segment concerning

does radio, television and

certified professional midwife,

revolution to transform the

celiac. Dr. Rudert is a former

magazine interviews. Marci is

herbalist, and the creator of

current medical system into one

Assistant Professor of Medicine

passionate about her work and it

Herbal Medicine for Women, a

that respects the intrinsic healing

with Emory University. Learn more

shows when you meet her.

distance course with over 800

capacities of the body and nature

about Dr. Rudert and her practice

students around the world. An

- while helping women take their

at DrCynthiaRudert.com.

internationally respected

health into their own hands. Her

authority on botanical and

goal is to foster greater access to

functional medicine for women

a health-based, trans-disciplinary

and children, with 30 years of

health care model. Her primary

clinical experience, she is the

commitment is to practicing and

author of 7 books on natural

teaching clinical medicine,

medicine, including Botanical

promoting an ecological basis for

Chef LISI PARSONS, two-time

Medicine for Women’s Health,

health, and continuing to care for

author of gluten-free & Paleo

winner of the American Botanical

mothers, children, and families.

MARCI PAGE SLOANE, MS, RD,

Cookbooks, a recipe developer for

Council’s James Duke Award.

LDN, CDE is a Registered and

fitness professionals, and a

Licensed Dietitian/Nutritionist and

diagnosed celiac. She also suffers

Dr. Romm is an Adjunct Assistant

Medicine for women and children

Certified Diabetes Educator in

from Hashimoto’s disease and

Clinical Professor in the Depart-

at The UltraWellness Center of

south Florida. She grew up in New

recovered from a disabling nerve

ment of Family Medicine at Tufts

Dr. Mark Hyman in Lenox

York City where she graduated

injury with the help of whole foods.

University School of Medicine. She

Massachusetts.

from Columbia University with a

Lisi has worked as a personal

is also a member of the Advisory

double Master’s degree in

trainer and meal planner for fire

Board of the Yale Integrative

Learn more at www.avivaromm.

Nutrition and Physiology.

and police departments. She is also

Medicine Program, is Medical

com and visit her on Facebook

a frequent contributor to fitness

Director of the American Herbal

www.facebook.com/AvivaRom-

Marci is CEO of Food Majesty, Inc.

magazines and fitness web pages.

Pharmacopoeia and Therapeutic

mMD

author of Reality Diabetes ~ type

www.wortheverychew.com

Compendium, and sits on the

Dr. Romm practices Functional

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

APRIL / LETTERS TO EDITOR

I’m enjoying learning more about the paleo diet from the recipes in your magazine, but I’d like to learn more about how to “go paleo” and start eating that way all the time. Great idea for an article, I think! Thank you, Janine K.

I’m requesting meal ideas and some kid-friendly recipes for upcoming issues, as the kids will be out of school and with 4 of my own and a house filled with neighbor kids all summer long, I’m sometimes at a loss of what to feel them! Of course,

we keep it allergen-free to suit everyone’s needs, so FSM is my go-to resource for new ideas and recipes! Keep up the great job!! Darla M.

I tried several Editor’s Picks over the past few months, and so far I’ve loved them all! Thanks for sharing your insight into products out there for those of us with celiac. How about a Top 10 list of new products from time to time, Gigi? Thanks, Laurie S.

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

Hooray for Food Solutions Magazine! You saved my dinner time rut with all the recipes, tips and ideas in each issue. I’m a new reader (as of February) and I love, love this magazine! Thank you for making it accessible to everyone. Carie M.

SCIENCE

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

SCIENCE

Gluten ataxia is abnormal gait, posture or speech due to a reaction to gluten

Celiac disease has been associated with a host of autoimmune disorders, including conditions that affect the central nervous system. Of these, gluten ataxia is perhaps the one that has been most widely described. Gluten ataxia is a chronic condition that causes problems with balance and gait. It occurs when the antibodies that are produced in response to the ingestion of gluten attack the cerebellum, the portion of the brain located in the back of the skull just above your neck. The cerebellum plays a vital role in controlling movement, helping you coordinate the motions associated with activities like articulat-

ing speech, walking or running, as well as controlling posture and balance. Gluten ataxia progresses slowly, but left undiagnosed and untreated, the condition progresses, causing irreversible brain damage and lifelong problems with speech, motor control and balance. In fact, MRI studies indicate damage to and shrinkage of the cerebellum is not uncommon in patients with gluten ataxia. The link between gluten and ataxia has only been demonstrated relatively recently, and not all doctors are aware of the potential association between gluten sensitivity or celiac disease and speech and balance and motor control problems. That means itâ&#x20AC;&#x2122;s vitally important for people with gluten sensitivity and celiac disease to watch out for symptoms like dizziness, loss of balance and difficulty walking, or problems with articulation (pronouncing words) that could indicate the condition is present and to tell their doctors if they believe theyâ&#x20AC;&#x2122;re experiencing any signs of the condition. The opposite is also true, those with unexplained symptoms of ataxia should find out whether they have antibodies to gliadin

using a blood test (a test used in the diagnosis of gluten sensitivity and celiac disease), and explore a possible diagnosis of celiac disease or gluten sensitivity.

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 Therapeuticsâ&#x201E;˘ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

SCIENCE

In addition to ataxia, celiac disease has also been associated with a wide range of peripheral neuropathies, or numbness, tingling or shooting sensations in the hands and feet – that is, those nerves that exist outside of the spinal cord and brain. Most peripheral nerve symptoms are relatively mild and are confirmed by skin biopsy. A few, however, may cause weakness and sensory loss if left untreated. Brain “fog” is another common complaint among celiac sufferers that may be associated with nerve and brain dysfunction, although no studies have been conducted providing a definitive link. The cerebellum has been implicated in some cognitive and learning processes, so it’s not unreasonable to assume that the same sort of effect that causes ataxia also contributes to problems with cognition, memory or “clear thinking.” In fact, a study conducted by the Mayo Clinic came to the same conclusion in a study of celiac disease and cognitive decline. Another study published in 2014 found patients with celiac disease who complained of brain fog improved markedly when placed on a gluten-free diet.

Being vigilant and talking with your doctor about any unusual symptoms you experience is an integral part of maintaining your health, and so is supporting good nutrition. Since the bowel is already compromised, absorbing nutrients from foods becomes much more problematic in patients with celiac disease, yet the body needs optimal nutrition to help it fight the effects of the disease and to function normally. Taking nutritional supplements is an important way to ensure your body isn’t missing out on critical nutrients that may not be readily available in a gluten-free diet. CeliVites were developed using the most bioavailable forms

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

of nutrients so you can feel confident your body is getting the best nutrition possible. Read more about CeliVites and the science behind the supplements here. This original article was created by Gluten Free Therapeutics, Inc. the makers of CeliVites. It is their mission to provide safe and effective supplements and to inform and educate our customers with data driven, medically reviewed content about celiac disease.

The link between gluten and ataxia has only been demonstrated relatively recently, and not all doctors are aware of the potential association between gluten sensitivity or celiac disease and speech and balance and motor control problems.

www.DrPraegers.com

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Gluten-Free R E S O U R C E D I R E C TO RY

CHECK UP WITH DR. MARK HYMAN

Got milk?

These days, it seems like almost everybody does. Celebrities, athletes, and even political figures have been proud to wear the white “milk mustache” in ads. After all, everyone knows that you need milk to be healthy, right? Dairy is nature’s perfect food — but only if you’re a calf. If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. In fact, criticizing milk in America is like taking on motherhood, apple pie, or baseball. But that’s just what I’m doing. APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

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

Based on research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know. I’m aware that my advice to avoid dairy flies in the face of the “up-to-date” food pyramid from the United States Department of Agriculture (USDA). The USDA’s pyramid recommends drinking 3 glasses of milk a day. What’s wrong with that? Well, for one thing, it’s not a recommendation that’s based on strict science.

at Harvard’s School of Public Health — is one of the pyramid’s most vocal critics. He’s even called its guidelines “udderly ridiculous.” That’s not something a Harvard scientist says lightly. But Dr. Willett is right. The pyramid isn’t based on key scientific findings about health. Just take a look at some of the pyramid’s recommendations — and why I disagree with them.

Flawed Recommendations in the USDA Food Pyramid

1. Consume a variety of foods within and among the basic food groups while staying within your body’s energy needs. Sounds sensible — but which food groups? If you choose dairy, meat, fats, and carbohydrates, the “perfect” meal could be a cheeseburger, milkshake, and fries with ketchup (potatoes and tomatoes are the two top vegetables consumed in America). Generic advice like that is pretty meaningless and potentially harmful.

2. Control your caloric intake to manage body weight. Again, that sounds good, but as I’ve written before, even the best-trained nutritionists and dietitians can’t come close to correctly estimating their own caloric intake in a day. Also consider this: Is it okay to consume all of your calories from cola or ice cream as long as you stay within my caloric needs? Of course not. So this is more useless advice.

Some of the “experts” who helped create the pyramid actually work for the dairy industry, which makes the USDA’s recommendations reflect industry interests, not science or our best interests.

3. Increase intake of fruits and vegetables, whole grains, and nonfat or low-fat milk products. Well, fruits, veggies, and whole grains are great. Milk — not so much. I’ll get back to that in a minute.

In fact, Walter Willett, MD, PhD — the second-most-cited scientist in all of clinical medicine and the head of nutrition

4. Choose carbohydrates wisely. Who could argue with that? But how do they define “wisely”? The real advice

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

here should be to cut down sugar intake from 185 pounds per person per year (what we currently consume) to less than a pound, avoid flour products (except as a treat), and stick to whole-food carbohydrates like vegetables, fruit, whole grains, beans, nuts, and seeds. 5. Choose to prepare food with little salt. That’s not bad advice. But it doesn’t make sense if most of what you eat is packaged or processed foods that you don’t actually prepare. For most Americans who eat half of their meals outside their homes, this isn’t helpful. A better recommendation would be to avoid packaged, processed, canned, prepared, and fast foods (unless you know exactly how they are made). 6. If you drink alcoholic beverages, do so in moderation. Sounds good — but if you’re usually drinking two bottles of wine a night, then one seems like moderation! I think a better suggestion is to limit your alcohol consumption to half a drink a day or 3 glasses a week (the amount that seems to have the most health benefit). 7. Don’t eat unsafe foods. Of course you shouldn’t leave your egg salad out in the hot sun or toss your salad with hands that just handled raw chicken coated with salmonella. But the food pyramid guidelines don’t mention pesticides, hormones, antibiotics, or genetically modified foods, despite scientific evidence of their harm. Shame on the USDA! You can see now why I have big problems with the food pyramid! Its guidelines try to sound sensible — while still protecting the interests of the food industry, the agriculture industry, and all of the lobbyists paying for the elections of the Congress. That way everybody’s happy.

CHECK UP WITH DR. MARK HYMAN

Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent.

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

But I’m not, and you shouldn’t be either. The public is not served by this watered down, confusing, and useless pyramid. Worse, some of the recommendations are downright harmful –like the one to drink more milk and dairy products.

The Truth about Dairy

According to Dr. Willett, who has done many studies and extensively reviewed the research on this topic, there are many reasons to pass up milk, including: 1. Milk doesn’t reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent! 2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis. 3. Calcium isn’t as bone-protective as we thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures. 4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter. 5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer. 6. Not everyone can stomach dairy. About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.

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CHECK UP WITH DR. MARK HYMAN

Based on such findings, Dr. Willet has come to some important conclusions:

• Everybody needs calcium. But probably not as much as our government’s recommended daily allowance (RDA).

• Dairy causes digestive problems for the 75 percent of people with lactose intolerance. • Dairy aggravates irritable bowel syndrome.

• Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

Simply put, the FTC asked the dairy industry, “Got Proof?” and the answer was NO!

• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.

Plus, dairy may contribute to even more health problems, like:

• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.

KEFIR

If all that isn’t enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) asked the USDA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly: • Milk doesn’t benefit sports performance. • There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! • Dairy is linked to prostate cancer. • It’s full of saturated fat and is linked to heart disease.

• Allergies • Sinus problems • Ear infections • Type 1 diabetes • Chronic constipation • Anemia (in children)

Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods such as vegetables, fruits, beans, whole grains, nuts, seeds and seaweed.

5 Tips for Dealing with Dairy

1 - Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily. 2 - Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

Due to these concerns, many have begun to consider raw milk as an alternative. But that isn’t really a healthy form of dairy either. While raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization it is my professional opinion that these benefits do not outweigh dairy’s potential risks. From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

3 - Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip, headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. 4 - If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally. 5 - If you have to feed your child formula from milk, don’t worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk. Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.

To your good health, Mark Hyman, MD

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

No dairy? No problem! SUBSTITUTING DAIRY IN YOUR DIET Dairy products are defined as products made from the milk of mammals. Eggs are an animal protein, not dairy at all, even though they are usually positioned right inside the dairy case most supermarkets. 20

Certain individuals avoid dairy for general health reasons like those shared in this month’s Check Up with Dr. Hyman article on page 15. For others, dairy is off limits due to a food allergy or intolerance. According to the Food Allergy and Education website (www.foodallergy.org), approximately 2.5 percent of all American children under three years old are allergic to milk, making milk allergy one of the most common food allergies. With a milk allergy, the body’s immune system is triggered when milk products are consumed. This immune response is caused by milk protein (casein). The subsequent allergic reaction can vary from mild to severe, and can in some cases, be lethal due to anaphylaxis (life-threatening reaction due to compromised breathing and blood flow). Cow’s milk is the usual cause, but milk

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

from sheep, goats, buffalo and other mammals also can cause a reaction. For individuals with true milk allergy, all dairy products must be avoided. Unlike a true milk allergy, lactose intolerance does not involve the immune system and is not life-threatening. Lactose intolerance occurs when an individual lacks the enzyme, lactase, which is necessary to break down milk sugar (lactose) for digestion. Lactose intolerant individuals cannot properly digest dairy products and suffer from symptoms like nausea, cramps, gas, bloating and diarrhea when milk products are consumed. Individuals with lactose intolerance can take enzyme tablets or consume dairy products with the lactase enzyme added to them to avoid discomfort when consuming these foods.

NUTRITION

Regardless of the reason for avoiding dairy products, there are a wide range of options for today’s consumer.

Milk Substitutes

A variety of non-dairy milk products are available. These milk substitutes are made from plant-based ingredients such as almonds, cashews, coconut, flax seed, hemp seed, oats, rice, soy beans, sunflower seeds, etc. Much of the time, these plant-based milks contain the base ingredient (i.e., almonds) plus water and other ingredients such as a sweetener and a thickening agent like guar or xanthan gum. Unsweetened varieties of most plant-based milks are available these days. You can also make your own milk substitutes to avoid additives in store-bought varieties. Most milk substitutes are gluten-free, but be sure to use caution when selecting these products, especially when it comes to oat milk. Make sure the oats used are certified gluten-free. Read all allergen labels carefully.

Butter Substitutes

Several non-hydrogenated butter substitutes are available in most grocery stores these days. Brands like Earth Balance, Melt and Spectrum are popular as one-for-one substitutes. These are great choices for spreading on toast or muffins, or anywhere you want the look and taste of real butter.

Coconut oil is another popular substitute for butter and works well in baked goods, as well as in savory dishes where ingredients are sautéed in fat. In some recipes, such as in cakes or cookies, where butter is called for, cooking oil may be substituted. Use one-third to one-half less oil than butter called for in a recipe. For example, if a cake recipe calls for one cup of butter, you could substitute ½ cup of oil for the butter. This takes some experimenting, as the exact amount will vary with each recipe, but in general beginning with half the amount of oil versus butter works well most of the time. In baking, unsweetened applesauce or mashed banana often work well as a fat substitute. These will also add moisture to your recipe and in the case of banana, there is the obvious flavor. Use half the amount of fruit puree as fat called for in recipes for cakes, cookies and muffins. Cookies will be less crisp or crunchy and more cake-like unless some fat is added back into the recipe. Fat adds texture, so it is recommended that a small amount of fat is used along with fruit purees in baked goods. For example, if you are substituting one cup of butter in a cake, use one-half cup of applesauce and two tablespoons of oil to enhance the texture of the cake.

Cheese Substitutes

Nothing takes the place of the flavor and texture of real cheese, but there are some products on the market that make acceptable cheese substitutes. These products may be made from soy, rice, a variety of starches and even nuts. Always be sure to read labels carefully for wheat or casein (milk protein) ingredients. For cubed cheese in dishes like caprese salad, try soft tofu. For pizza, give Daiya vegan shreds a try. In place of cream cheese, brands like Daiya, Follow Your Heart and Go Veggie make substitutes.

Yogurt Substitutes

Just like milk products, a variety of cultured dairy-free products are hitting the grocery store dairy shelves. Companies like So Delicious make a variety of coconut milk based yogurts, including a Greek style yogurt. Soy-based yogurt is also available from companies like Stonyfield and Trader Joe’s.

Frozen Desserts

For other foods such as whipped topping, ice cream and other frozen confections, brands like So Delicious, Coconut Bliss, and Wink make frozen dessert substitutes. In homemade ice cream and whipped topping, canned coconut milk may be substituted for the milk or cream.

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Kale, collards, broccoli, Brussels sprouts, bok choy, and Nappa cabbage – all in the Brassicacae family – are the Queens of Greens.

Why Detox?

While occasional detox diets are helpful for a reboot, detox is something we need to support our bodies with every single day, not just a couple of times each year. You see, we are exposed to an unprecedented number – and crazy combinations – of environmental toxins every single day. The Environmental Working Group has found that newborns already have nearly 300 environmental toxins in their blood at birth. That’s seriously scary! So you can imagine by the time you hit your 20s and beyond, our bodies have been steeped in environmental chemicals! These chemicals come from herbicides, pesticides, antibiotics, hormones, and artificial ingredients in our foods. They exist as pollutants in our air, water, cosmetics, medications, vaccinations, household cleaners, furnishings, cars – there are literally tens of thousands of them. Not only that, we create toxic chemicals in our bodies from the process of breaking down the hormones and stress chemicals that our own bodies produce.

The good news is that your body is amazingly equipped with detoxification systems that have been evolving and improving over millions of years. Most of these are in your liver, but also require that you keep your bowels moving well each day to “take out the garbage” that the liver has processed. Your body has the mechanisms in place to keep you healthy – vibrant, in fact. The bad news is that never before in the history of humanity have we been exposed to so many different individual and combinations of chemicals at once. You know how you can feel overwhelmed by life sometimes? Well, our bodies are overwhelmed by toxic loads and need some extra daily detox help.

and hormonal detoxification problems including: - Weight problems - Fatigue - Loss of mental concentration and clarity (“brain fog”) - Endometriosis - Thyroid problems - Blood sugar problems - Joint pain - Autoimmune conditions - Uterine fibroids - Cyclic breast pain - Infertility - Early puberty - Allergies - Acne - Eczema This is the short list!

How do I know this? As a Yale-trained MD and an environmental health scientist, one of my key areas of research is women’s and children’s health and environmental toxicity. Also as a practicing Functional Medicine Physician, I see women and children day in and day out in my clinic who are suffering from health conditions that are associated with environmental chemical

In my medical practice, where I am able to do blood tests to see how effectively my patients are detoxifying, I find two common threads: many people are low in the natural chemicals they need to effectively detoxify environmental chemicals and hormones, and are overloaded with harmful toxins such as heavy metals, pesticide residues, BPA and more.

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Simple 2-Step Detox Goals

But true health, clear thinking, weight loss, and abundant energy are absolutely possible! They can be achieved with the same simple two-step process I share with my patients. Step 1: Take Out the Bad = Minimize Toxin Exposure Step 2: Add in the Good = Support Natural Detoxification Not too complicated, right? I like EASY! And the cool thing is that this is not a “diet.” It is a way of life that makes living easier because you feel better. And hey, we should all try to reduce our use of environmental toxins – it’s good for us and it’s good for the planet.

Take Out the Bad

I’ve never said this in print before, but honestly, I am almost 50 years old and there’s not a day in my life that goes by that someone doesn’t ask me if I’m 30. I’m not kidding. I have to tell patients I’m older than they think so they take me seriously in my practice! It’s all because

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

of the healthy lifestyle I’ve had for over 3 decades.

Here are my “rules”:

• Eat a wide variety of vital natural foods. Not junk. That simple. This way I avoid most of the agricultural and added chemicals that act as toxins in my body. • Eat only organic meats and dairy, and follow the Environmental Working Group Clean 15 and Dirty Dozen. • Use natural household cleaners, cosmetics, and body products. As women we apply more than 15 different products, many with a dozen or more chemicals, before we even leave the house in the morning. There are many fantastic natural cosmetics available to us now. • Avoid unnecessary medications – use diet and natural remedies whenever possible before taking Tylenol, ibuprofen, antibiotics, or hormonal treatments. • Don’t smoke, keep alcohol to a minimum (less than 4 drinks/week, preferably red wine), and stress less!

Add in the Good

To add in the good, all you need to know is which foods and herbs support and enhance your body’s detoxification pathways. And I’m going to make that easy for you with the following Top Ten Detox Hits List. Simply add in some of these natural detoxifying foods and herbs every day, and if you’re taking out the bad, too, you’ll find that within days to weeks your energy, health, and mood are picking up! Taking a probiotic and adding fermented foods to your diet is also a detox plus because they help provide the necessary microflora to help you make use of the nutrients in many of the foods and supplements below, especially the flax seeds and leafy greens. Healthy flora is an important ingredient in optimal detoxification.

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Aviva’s Top Ten Detox HitsList

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02 05 03

Leafy Green Vegetables

Flax seeds

Flax seeds contain lignans, which when broken down by healthy gut flora help you to bind and eliminate toxic by-products with your daily evacuation (magnesium citrate can help you get going daily if you’re not!). I recommend 1-2 tablespoons of freshly ground seeds added to your whole grain cereal, morning shake, or on top of your salad daily. Just don’t heat the flaxseeds.

Kale, collards, broccoli, Brussels sprouts, bok choy, and Nappa cabbage – all in the Brassicacae family – are the Queens of Greens. Consume them abundantly every day in stir fries, steamed, and in the case of broccoli and Brussels sprouts, even baked. Juicing is ok, but I think eating the veggies is optimal. At least 2 cups cooked of one or a combination DAILY. Greens contain a host of naturally occurring chemicals called glucosinolates, which break down into isothiocyanates or ITCs, which bump up the volume on liver detox while giving your gut flora the best nutrition possible (yes, gut flora need good nutrition to flourish, too!). The fiber in them also helps you to have a good daily BM – which not only keeps you feeling peppy, but clears out the environmental crap. EAT GREENS!

Olive Oil Berries

Talk about awesome medicine for the body and deliciousness in life! All the berries are fantastic for you. Blueberries, red raspberries, strawberries (organic for these please!) and blackberries are my top go-to choices. Looking for a healthy detox snack or dessert? Try my favorite (simple!) berries and chocolate dessert on page 27.

Pomegranate

Pomegranate has 3 times the antioxidant effects of green tea and red wine. It improves detoxification in the liver and helps keep cholesterol and blood sugar balanced. Take 2 ounces of unsweetened pomegranate juice concentrate in 8 ounces of still or sparkling water daily for a lovely natural “spritzer” that is safe even for diabetics because it reduces insulin resistance!

Olive oil, taken in amounts of 2-4 tablespoons daily, will not increase your weight and will improve your cholesterol, and will decrease isoprostanes, nasty little inflammatory chemicals that your body makes. Rich in naturally healthy phenols, olive oil gives a power boost to your body’s production of naturally occurring detox chemicals like glutathione. Olive oil, like the other foods and herbs listed here, can also help mitigate damage to your DNA because they create chemicals that scavenge free radicals, harmful little inflammatory forms of oxygen that get loose in our bodies as a result of toxins and detox problems.

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07 08

06 09

Turmeric

Dark Chocolate

Ok, I wouldn’t be The Women’s Doctor if I didn’t include dark chocolate. But I’m not including it just to make you like me! Dark chocolate really is good for you. In addition to improving mood and keeping blood pressure and cholesterol in check, dark chocolate is a detox plus in your daily diet. Yes, you can eat a couple of ounces of dark chocolate every day – as long as it’s 72% dark or higher.

A spice that has been used in Indian cooking for thousands of years, this bright yellow herb has become famous for its ability to support our natural detoxification processes. And rightly so! Curcumin, the most medicinally active part of the plant, helps the body slow its roll on breaking down toxic chemicals long enough for the body to be able to do it effectively and efficiently without causing you to build up what are called toxic intermediates when the two phases of liver detoxification are out of sync. It also boosts up your body’s natural anti-inflammatory production. It’s one of the herbs I use most in my practice, at a dose of 1000-2000 mg of curcumin extract daily. You can also use it in cooking or in your favorite shake, 2-10 grams of the powdered spice per day.

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Green tea

Green tea boosts liver detoxification, helping you to break down and get rid of toxins while acting as an antioxidant, putting out the fires of inflammation around your body. It can be taken as a tea, but in extract form it is a potent supplement for weight loss, hormonal balance, and detox. A typical daily dose is about 200 mg of green tea catechins, or 4-8 cups of green tea. If you are very sensitive to caffeine, this amount might cause you some side effects including insomnia and heart palpitations – if you experience those, try something different instead.

Artichoke leaf extract Resveratrol

Comes from grapes, berries, and is found in red wine; has antioxidant effects that help with detoxification, improves detox in the liver and is also anti-inflammatory, which helps with everything from joint pain to menstrual cramps. You can get it from your diet by eating plenty of fresh berries, and you can take a supplement containing 10-25 mg of resveratrol daily.

Supports liver detoxification and acts as an antioxidant, while increasing the amount and availability of natural detoxification chemicals produced in your body, especially in your liver. A typical dose is 320-640 mg artichoke leaf extract three times daily.

A detoxifying dessert you can feel good about enjoying all season long!

INGREDIENTS

• 6 pints mixed fresh berries (I used black-, blue- and strawberries — cut the latter in quarters) • 2 bars 72% or higher dark chocolate, chopped into small bits (use cacao nibs if you prefer and for strict Paleo) • 1 bunch fresh mint, chopped

DIRECTIONS

Toss the ingredients together in a large bowl. Serve in individual fruit or dessert bowls. Store leftovers in the refrigerator. For more healthy recipes from Dr. Romm, visit her at www.AvivaRomm.com

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www.GlutenFreeResourceDirectory.com

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COCOA BEANS

In addition, dark chocolate is reported to: • Reduce “bad” (LDL) cholesterol and improve “good” (HDL) cholesterol • Slow digestion (helps prevent overeating) • Increase metabolism (helps the body burn calories more efficiently) But what if you’re dairy-free? Can you still enjoy the health benefits (and great taste!) of indulgent-tasting dark chocolate? Yes!

Most of us have heard about the research confirming that chocolate with 70% or greater cocoa solids contains powerful antioxidant compounds that have anti-inflammatory and cell-protective properties.

COCOA BUTTER

Not all chocolate contains dairy. While typical grocery store chocolate bars or chocolate-covered candy confections do contain dairy in the list of ingredients, many pure, high-quality dark chocolates do not. Dairy is not an essential ingredient in chocolate making. Chocolate begins with cacao beans, which are naturally free from gluten, dairy and other allergens. To make chocolate, cacao nibs inside the bean are removed and ground into what is called cocoa mass, nothing else is added at this point. Next, the cocoa mass is transformed into chocolate liquor, a still pure, unsweetened product. Cocoa butter, a smooth, creamy fat (no butter is included, this is still a pure product) is also created in addition to cocoa solids, which is the part of chocolate that is not cocoa butter (i.e., the non-fat portion of chocolate, which you may see listed as cocoa powder, cocoa, cacao). It is at this point that other ingredients may be added to the thus far pure choco-

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late in order to produce what most of us think of when we think of chocolate. Sometimes, only a bit of sugar is added to create a dark bittersweet chocolate or a semi-sweet chocolate product. Emulsifiers are also sometimes added to help the chocolate retain its uniformity for storage. That may be sunflower or soy lecithin. At this point, the chocolate would still be gluten and dairy free. Beyond this, additional ingredients may be added to create milk chocolate, other flavors of chocolate, etc. and those will often contain dairy ingredients (as well as other allergens, depending upon manufacturing and varieties). So, in order to reap the health benefits of dark chocolate, first, locate a product that is at least 70% cacao. Usually, this is listed right on the front of the product package. Common percentages on mainstream brands are 70%, 72%, 86% and 90% cacao. Next, read the ingredients list to be sure the product you are considering is free from gluten, dairy and other ingredients and allergens you must avoid. Finally, check the allergen statement on the product packaging to determine if the product is made on shared equipment with allergens such as wheat, dairy, or nuts. Often times, this is the case and depending upon an individual’s specific allergies, this issue of cross-contamination can make the chocolate off-limits for some. Companies are required to list any risk of cross-contact with the top eight food allergens in an allergen or a “contains” statement near the ingredients list on foods.

Gluten-Free just got a lot Easier

www.GlutenFreeResourceDirectory.com

PRODUCT LIST With warmer days on the horizon come more days to sit back, relax and enjoy our surroundings. This usually also means less time in the kitchen laboring over elaborate, hearty meals. For on-the-go snacking, summertime travel and spending less time on preparing meals and more time enjoying the great outdoors, these products will come in handy on your gluten-free diet!

Ian’s Natural Foods

– Ian’s offers so many choices for a quick and easy breakfast, lunch, dinner or snack that fits right into your gluten-free, allergen-free lifestyle. Try breakfast crepes for a relaxing weekend treat or put together a super-speedy weeknight meal with crisp fish sticks and Mac and No Cheese! You can find coupon savings on the Ian’s website for your next purchase.

Devotion Vodka –

when it’s cocktail time, reach for Devotion for mixing up some summertime fun! Always drink responsibly.

Bone Suckin Sauce – before you

fire up the grill, be sure to stock up on a variety of sauces for infusing meats and even vegetables with loads of flavor!

San-J – another great

Ortega – Make it super

way to jazz up the flavor of your foods is with San-J gluten-free products. From the tamari soy sauce to the entire line of gluten-free cooking sauces, you’ll find something you love!

simple with a Mexican fiesta for dinner! Ortega offers a full line of gluten-free products from taco shells to salsa, seasonings and taco sauce, they’ve got you covered for the entire meal! This is a perfect option for Cinco de Mayo next month!

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Nestle Boost – filled with essential

nutrients, high in protein and fiber, Boost is an ideal on-the-go breakfast or post-workout snack. Cool and refreshing, portable and great-tasting, you can’t beat it for fueling you through the day! You can find a $2 coupon on the Boost website for your next purchase.

INNOVATIVE EDUCATION + FOOD + HEALTHCARE

CeliacCentral.org the go-to place for information on celiac disease and the gluten-free diet

Recipe of the Week Ask the Dietician Science News Feed Free webinars archived for easy viewing F b Alternative Appetites gluten-free cooking videos Kids Central: blogs and games for kids, by kids (and some grown ups too) and for bi-weekly product reviews: GlutenFreeHotProducts.com The National Foundation for Celiac Awareness drives diagnosis of celiac disease and promotes quality of life for children and families maintaining a gluten-free diet. NFCA is a nonprofit organization. Your donation makes life better for thousands of people every year. www.celiaccentral.org/donate

Restoring Health. Reclaiming Lives.

FOOD / APRIL

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Coco Loco Cocktail DEVOTION VODKA

Always drink responsibly.

Grab a glass, some ice and add these ingredients in order, then sit back, relax and enjoy!

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FOR ONE COCKTAIL:

• 2 ounces Devotion Coconut Vodka • Fill a high ball glass 3/4 with club soda • Fill 1/4 of the glass with pineapple juice • Add a dash of grenadine • Garnish glass with one cherry & one orange wedge

FOOD

Boost Mango Tango

INGREDIENTS:

• 4 fl. oz. (1/2 bottle) BOOST® Vanilla Drink • 3/4 cup mango (diced) • 1/2 cup mango or guava nectar (chilled) • 1/4 cup ice cubes or crushed ice

DIRECTIONS:

Place all ingredients in a blender and mix until smooth. Serve immediately.

SERVING SUGGESTION:

Add 2 fl. oz. fruit flavored schnapps for a tasty frozen cocktail.

BOOST PLUS® or BOOST® High Protein Drinks can also be used in this recipe. Nutritional profiles will change with product used. Calories per serving: 260 NUTRITION INFORMATION: Serving Size: 1 Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 5mg, Sodium: 80mg, Carbohydrates: 56g, Dietary Fiber: 4g,Sugars: 42g, Protein: 6g

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Avocado Fries BY LISI PARSONS

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NUTRITION

Avocado fries that are creamy and crispy and when paired with the tangy mango chutney, your taste buds will be begging for more.

INGREDIENTS:

• 1 large avocado • 3 eggs • 1 cup shredded unsweetened coconut • 1 teaspoon sea salt

DIRECTIONS:

1. Preheat oven to 400F. 2. Line cookie sheet with parchment paper. 3. Place eggs in a bowl and scramble. 4. Place shredded coconut in another bowl. 5. Slice avocado in half and remove pit. 6. Carefully remove skin and cut each half into four pieces. 7. Dip each piece of avocado in the egg mixture. 8. Then, dip each piece of avocado in coconut & coat evenly with shredded coconut. 9. Place each piece of avocado on parchment paper and bake for 20 minutes or until slightly crispy. Serve with Mango Chutney.

Recipe Yields: 2 servings Active Time: 25 minutes

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Recipe Yields: 4 servings Active Time: 30 minutes

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Mango Chutney BY LISI PARSONS

INGREDIENTS:

This tangy chutney is a unique substitute for syrup and will be a hit with your brunch or dinner guests.

• 3 large mangos cut into cubes • ⅛ cup coconut vinegar or apple cider vinegar • ½ small red pepper • ¼ cup golden raisins • 1 teaspoon fresh ginger finely chopped • ¼ teaspoon sea salt • ¼ teaspoon black pepper • ¼ teaspoon cayenne pepper or red pepper flakes • 1 tablespoon honey

DIRECTIONS:

1. Place mango cubes in a food processor or blender and mix until a smooth consistency is reached. 2. Heat a skillet over medium heat and add mango mixture. 3. Add red pepper cubes, ginger, coconut vinegar, sea salt and black pepper, honey and cook until red pepper is tender about 10-15 minutes. 4. Add golden raisins and cayenne pepper and reduce heat to low and allow to cook for 10-15 minutes stirring constantly. 5. Remove from heat once mixture has thickened.

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Chicken & Waffles MACADAMIA CRUSTED

BY LISI PARSONS

Pair this crispy chicken with Sweet Potato Waffles (page 50) for a healthy paleo alternative to the classic chicken and waffles with the interesting Southern twist. Add a dollop of mango chutney (page 42) for multiple levels of flavor that leave you wanting more with each bite.

Recipe Yields: 2 servings Active Time: 30 minutes

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FOOD

INGREDIENTS

• 2 boneless chicken breast cut in half lengthwise • 1 cup macadamia nuts, raw or roasted • ½ cup unsweetened coconut flakes • ¾ cup Dijon mustard

DIRECTIONS

1. Preheat oven to 375F. 2. Blend macadamia nuts and coconut flakes in a food processor and then pour on to a plate. 3. Pour Dijon mustard on a plate large enough to accommodate the chicken breast. 4. Coat each chicken breast with the Dijon mustard and then coat evenly with the macadamia/ coconut mixture. 5. Place each chicken breast on a baking pan lined with parchment paper. 6. Bake for 20-30 minutes undisturbed, there is not need to turn the chicken just bake until it is fully cooked.

The perfect combo of sweet & savory, with a little spice!

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Grilled Eggplant BY LISI PARSONS

WITH BLACKBERRY GOAT CHEESE

A beautiful dish with delicious flavors that are rich and decadent while still remaining healthy.

INGREDIENTS

• 1 large eggplant cut into ¼ inch rounds • ¼ cup goat cheese • 1 cup blackberries • ¼ cup pine nuts • 1 tablespoon fresh basil leaves • 2 tablespoons balsamic glaze • 4 tablespoons melted ghee • ½ teaspoon black pepper • ½ teaspoon sea salt Recipe Yields: 4 servings Active Time: 30 minutes

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DIRECTIONS

1. Combine ¼ cup goat cheese with ¼ cup blackberries in a food processor or blender and combine until blackberries are incorporated. Leave in refrigerator until you are ready to use. 2. Tear each basil leaf into pieces with your hands (this yields greater flavor). 2. Preheat grill and brush ghee onto each side of the eggplant slices and sprinkle with a little sea salt and black pepper. 3. Grill eggplant until it is soft but not falling apart. 4. Place eggplant slices on plate and add crumbled blackberry goat cheese, torn basil leaves, blackberries and pine nuts. 5. Drizzle with balsamic glaze.

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*(The Bone Suckin’ line is NON GMO except our Steak Sauce & Mustards & we’re working on those.)

Spring 2015

PRODUCTS EDITOR’S PICKS

Otto’s Naturals Cassava Flour If you’re living grain-free, this is your flour! Don’t hesitate another minute to order several bags of Otto’s Cassava

Flour. This is not like other cassava flour (most is stripped of vital fiber, but not

Otto’s) and it is a perfect 1:1 substitute in your gluten-free baking. You can see my handiwork with Otto’s on page 62 with a decadent Chocolate Cinnamon Cake. Learn more about this amazing, revolutionary product in gluten-free baking!

#MPWR Totally Organic Skincare for Teens This line of “clean, green, teen” products are certified gluten-free by the Celiac Sprue Association and created by someone with celiac disease, so you know it’s a name you can trust! Created by a mother of teenage daughters, this skincare line is uniquely designed to meet the needs of finicky teenage skin. With a cleanser (Go Wash Your Face!), skin conditioner (Mist Off!), moisturizer (Recharge!) and even an all-natural skin-clearing solution (Zip, Zap, Gone!), #MPWR has all your teenager’s skin care needs covered, naturally! Check them out here!

Gluten Free Mama Flour Blends & Mixes Have you tried them yet? If not, hurry on over to the Gluten Free Mama website to learn more and locate these near you! You’ll find two all-purpose flour blends – one almond flour based and the other coconut flour based. The coconut flour blend is fine textured, has no coconut smell or taste and works as a 1:1 substitute for regular flour in your gluten-free recipes. The baking fun doesn’t end there, though. There are mixes, too. Check out the pie crust mix for a tender, flakey pastry for homemade turnovers, toaster style pastries, quiche and of course, for… pies!

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Click here to get your copy now!

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A deliciously easy way to use leftovers that will have everyone asking for seconds. 50

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Sweet Potato BY LISI PARSONS

& Bacon Waffles

WITH COCONUT WHIPPED CREAM

INGREDIENTS:

Coconut Whipped Cream

• 2 cups leftover sweet potato and bacon hash from page 56 • 2 teaspoons coconut oil

DIRECTIONS:

1. Add 2 cups sweet potato bacon hash to a food process or blender and blend until smooth. 2. Preheat waffle iron and allow coconut oil to melt on waffle iron. 3. Spread blended hash on waffle iron and allow to cook undisturbed for 10-12 minutes.

The easiest dairy free whipped cream that is creamy and decadent. You will never crave unhealthy whipped cream again. INGREDIENTS

Top with coconut whipped cream from the next recipe.

• Coconut Cream

Please remember that all waffle irons are different so your waffle iron may not require the full 12 minutes or it may need to cook longer.

1. Place coconut cream into a large mixing bowl and with a hand mixer blend until thickened into a whipped cream, about 10-15 minutes.

and place in refrigerator overnight without disturbing. Now open the coconut milk carefully with a can opener and scoop the thick cream from the can. Reserve the coconut water that remains in the can for fruit smoothies or just pour in a glass and drink.

Recipe Yields: 2 servings Active Time: 30 minutes

If you cannot find coconut cream simply buy two cans of coconut milk

Recipe Yields: 4 servings Active Time: 15 minutes

DIRECTIONS

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FOOD

Acocado Bacon Burger BONE SUCKIN’® SAUCE

INGREDIENTS

• 3 Tablespoons Bone Suckin’ Steak Seasoning • 3 pounds ground beef • 6 gluten-free hamburger buns • Toppings: Bone Suckin’ Sauce, Avocado, Bacon • Optional Toppings: Lettuce, Onions, Tomato Slices

INSTRUCTIONS

1. Preheat grill to medium. 2. In a medium bowl, mix ground beef and Bone Suckin’ Steak Seasoning. 3. Form hamburger patties. 4. Place burgers on hot grill and do not touch them for 5 minutes. Turn burgers over with tongs and cook for additional 3 to 5 minutes or until done. 5. Serve on bun with desired toppings. Sprinkle additional Bone Suckin’ Steak Seasoning on top of avocados.

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Only the best burger recipe of all time! Bone Suckin’ Sauce, Avocado and Bacon … Yum!

FOOD

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FOOD

Serve these succulent chops with roasted spring vegetables like radishes and asparagus for a healthy grain-free meal.

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FOOD

Herb Crusted BY LISI PARSONS

Lamb Chops Quite possibly the easiest and most flavorful lamb chop recipe you will ever enjoy.

INGREDIENTS

• 1 full rack of lamb cut into individual chops • 2 tablespoons fresh chopped rosemary leaves • 2 tablespoons fresh chopped lemon thyme • 1 tablespoon finely chopped garlic • 1 teaspoon black pepper • 1 teaspoon sea salt • 2 tablespoons ghee

DIRECTIONS

1. Heat ghee in a large skillet and add garlic, rosemary, thyme, black pepper and salt and cook for 5 minutes. 2. Add 3-4 lamb chops to skillet taking care not to overcrowd the skillet. Cook 5 minutes each side for rare or a few minutes longer if you want your chops medium or well done.

Recipe Yields: 4 servings Active Time: 25 minutes

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Sweet Potato BY LISI PARSONS

AND BACON HASH

INGREDIENTS

• 2 large sweet potatoes peeled and cut into cubes • 1 package of nitrate free bacon diced • 1 teaspoon sea salt • 1 teaspoon black pepper

DIRECTIONS

1. Cook diced bacon in a skillet over medium-high heat. 2. Just before bacon turns crispy add the sweet potato cubes and cook until softened and crisp about 10-15 minutes.

Recipe Yields: 4 Servings Active Time: 30 minutes

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The perfect way to start off your day, serve for brunch or use as a great side dish on your dinner table. The sweet potatoes offer the perfect sweetness paired with the savory bacon that everyone at your table will love.

FOOD

Simple Tiramisu INGREDIENTS

• 1 cup heavy whipping cream, very cold • 1/2 cup confectioners’ sugar, sifted • 1 teaspoon pure vanilla extract • 8 ounces mascarpone cheese (substitute cream cheese, if you don’t have mascarpone) • 1 ½ cups very strong brewed coffee, cooled • 3 Tablespoons brandy • 1 ½ cups bittersweet chocolate, shaved or finely chopped • 20 gluten-free ladyfingers, like these from Schar • 1 teaspoon cocoa powder

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FOOD

Itâ&#x20AC;&#x2122;s easy to make this classic Italian dessert gluten-free! DIRECTIONS

1. You will need an 8x8-inch dish or a loaf pan, either will work, you will just have a different number of layers, which is fine. No greasing of the pan is necessary. 2. In the bowl of a stand mixer with the whisk attachment, whip the cream with the confectionersâ&#x20AC;&#x2122; sugar and vanilla until stiff peaks form. 3. Once cream is whipped, lower the mixer speed and add the mascarpone (or cream cheese), just until blended. Be careful to only mix in the mascarpone just until it is incorporated. If

you over-beat the mixture at this point, the cream will begin to separate. Set the cream mixture aside and prepare the ladyfingers. 4. Combine coffee and brandy in a small bowl, then dip each of the ladyfingers into the liquid, allow to soak for only about one second, then lift out of the liquid, allow excess liquid to drip off, then place the ladyfinger cookie in the dish, repeating with ladyfingers until the bottom of your dish is covered. 5. Next, spoon on about one-third of

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the cream filling and spread over the ladyfingers. 6. Sprinkle with about one-third of the chocolate shavings, then repeat the layers until all cream, ladyfingers and chocolate are used. Dust the top of the finished dish with cocoa powder, and chill for 1 hour prior to serving, preferably longer. 7. Remove from refrigerator and slice to serve. 8. Refrigerate leftovers up to 3 days.

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Chocolate and cinnamon make a dynamic duo in this indulgent cake that is completely grain-free!

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FOOD

Chocolate Cinnamon Cake GRANDMA ADAMAE’S FAMOUS

R E C I P E F R O M O T T O ’ S C A S S AVA F L O U R PREPARATION & PHOTO: GIGI STEWART

DIRECTIONS

Using a grain-free flour like Otto’s Cassava Flour is the perfect solution for those individuals who need a grain-free flour.

Preheat oven to 350F and lightly grease a 9x13-inch baking pan. In a 2-quart saucepan, combine 2 sticks butter, 4 Tablespoons cocoa and 1 cup water, then boil. Mix in sugar, cassava flour, cinnamon and baking soda, then stir. Add eggs, buttermilk and vanilla then stir until batter is smooth.

INGREDIENTS

For the cake: • 2 sticks butter (or equivalent dairy-free butter substitute) • 4 Tablespoons cocoa powder • 1 cup water • 2 cups sugar • 2 cups Otto’s Cassava flour • 2 Tablespoons cinnamon (don’t skimp on the cinnamon!) • 2 teaspoons baking soda • 2 eggs • ½ cup buttermilk • 1 teaspoon pure vanilla extract For the Frosting: • 1 stick butter (or equivalent dairyfree butter substitute) • 4 Tablespoons cocoa • 1 pound confectioners’ sugar (use corn-free for a grain-free cake) • 6 Tablespoons buttermilk (or this dairy-free buttermilk substitute) • 1 teaspoon pure vanilla extract

Pour batter into prepared pan and bake 30-35 minutes until cake tests done (when a toothpick inserted in center comes out clean). Remove cake from oven and prepare the frosting by combining 1 stick butter, 4 Tablespoons cocoa in a saucepan and heating until butter is melted. Add confectioners’ sugar, buttermilk and vanilla and stir until smooth. Pour frosting over hot cake. No need to spread the frosting, just tilt the pan to cover entire top of cake.

NOTES:

• The original recipe from Otto’s Cassava Flour recommends using a jelly roll pan for baking the cake, but I used a 9×13-inch pan. If you use a jelly roll pan, your cake will be thinner and will cook in less time (about 25 minutes). • When I poured the frosting over the hot cake, I cut the cake into squares so that the frosting would soak into the cake. Either way, this is delicious! • This cake freezes wonderfully. • Serve warm with a scoop of vanilla ice cream (or dairy-free vanilla “ice cream”).

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B O DY/M I N D

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B O DY/M I N D

schizophrenia. Clearly, this is more than mere hearsay.

There may be a link between the gluten in your diet and the following symptoms if you have a genetic predisposition to gluten-intolerance or celiac disease: • “brain fog” • anxiety • depression • dementia

• autism • and even schizophrenia! Many people have reported “brain fog” and anxiety as symptomatic of ingesting gluten. And did you know that depression is a classic symptom celiac disease? The Mayo Clinic reports that individuals with celiac disease are at increased risk for dementia and there is ongoing research into the link between diet and autism and

Depression is definitely present in a higher percentage of individuals with celiac disease than in the normal population, as evidenced by Italian research studies dating from 2003 and beyond. All of this information may cause you to ask which came first? Are people depressed as a result of their diagnosis, or is the disease itself the cause of the depression?

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BEAUTIFUL YOU

Eating Gluten May Cause Depression: The Research Perspective

Eating gluten if you have celiac disease (whether you have been formally diagnosed or not) seems to have an impact not only on physical, as well as mental, health. There may be two reasons for this:

1 - Malabsorption

Individuals with celiac disease who consume gluten (i.e., prior to diagnosis when they do not know they must live gluten-free OR in those who “cheat” on their gluten-free diet OR when gluten is accidentally ingested) fail to absorb tryptophan, which leads to a decrease in production of serotonin (the ‘feel-good’ brain chemical). This increases the risk of having a mood disorder. Eating gluten when you have celiac disease also means you may be deficient in other vitamins and nutrients, again, due to malabsorption. Untreated, celiac disease can even lead to malnutrition due to deficiencies in compounds like vitamin B6, vitamin C, folic acid and zinc, all of which are required in the production of serotonin from tryptophan.

2 – Cytokines

Maes and Smith (Perspectives in Depression, 1999) proposed that excessive cytokine secretion due to chronic immune system activation is a fundamental pathology underlying depressive symptoms. Cytokines as such cannot cross the blood-brain barrier, but growing evidence suggests that specific cytokines may signal the brain to produce neurochemi-

cal, neuroendocrine, neuroimmune, and behavioral changes (Kronfol and Remick, American Journal of Psychiatry, 2000). Cytokine activation is also known to enhance the hypothalamus-pituitary-adrenal axis hyperactivity, another body system that is associated with major depression. (Maes and Smith Psychomeuroendocrinology, 1995). Thus, any of the above mechanisms could be operative in untreated celiac disease, and could in turn cause disturbances in brain serotonin function, predisposing the patient to mood and behavioral disorders. (Psychosomatics, 2002).

ABOUT THE AUTHOR Dr. Jill Carnahan emphasizes an integrative holistic approach to wellness using both conventional medicine and evidence based complementary therapies. This medicine that takes account of

Cytokines are a type of signaling molecule of the immune system and are implicated as a contributing factor for mood disorders such as depression (from Biopsychiatry, 2003).

the whole person (body, mind,

Remember, celiac disease is an autoimmune disease; a condition that compromises the immune system, which would in turn, lead to the release of chemicals (like cytokines) in the body as the body’s way of attempting to fight the disease.

and seeks to give her patients a

and spirit), including all aspects of lifestyle. She emphasizes the therapeutic relationship between physician and patient full range of healing options with an emphasis on healthy living, nutrition, and disease prevention.

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

B O DY/M I N D

always so easy. Of course, for those diagnosed with celiac disease, it is a 100% must! Eating gluten if you have celiac disease (whether you have been formally diagnosed or not) impacts physical and mental health.

Being Diagnosed with Celiac Disease May Cause Depression: The Personal Perspective Of course, in addition to the biochemical underpinnings of an autoimmune disease, there is also the personal aspect. Having a lifelong condition that requires a major lifestyle change is highly likely to trigger depression – whether the condition is celiac disease

Once you’ve eliminated gluten from your diet, then your nutrition should improve. Eating a healthy diet consisting of real food – not junk food that happens to be gluten-free – will help.

or another disorder. This happens in some individuals because of the feelings of restriction, sadness over missing favorite foods and due to the social aspect of feeling left out or unable to be a part of the individuals “typical” social functions.

What is the Solution?

The easy answer is, of course, to avoid gluten, though as we all know, this isn’t

/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE

Here are some naturally gluten-free foods that contain essential nutrients that you should incorporate into your daily meals: • Meat, fish, beans and lentils for tryptophan • Avocados, bananas, raisins, currants and sultanas, sunflower seeds and soya for vitamin B6 • A wide range of fruit and vegetables for vitamin C • Leafy green vegetables, avocados, oranges, almonds and walnuts for folic acid • Zinc can be found in peanuts, cheese, figs, nuts and seeds, and small amounts in green and yellow fruit and vegetables Eat something from each group above and you ought to be producing some serotonin, and feeling a lot better. Plus, of course, removing gluten from your diet will also remove the immune reaction if you have celiac disease, which again, will have you feeling better soon, with a much improved mood!

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DISCLAIMER

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

for them. The information on products and services as advertised in FSM are shown by Publisher on an “as is” and “as available” basis. Publisher makes no representations or warranties of any kind, expressed or implied, as to the information, services, contents, trademarks, patents, materials, or products included in FSM. To the full extent permissible by law, Publisher disclaims all warranties, expressed or implied, including, but not limited to, implied warranties of merchantability and fitness for a particular purpose. Publisher will not be liable for any type of damage arising from the use of any products or services advertised and/ or promoted in FSM. Certain state laws may not allow limitations on implied warranties or the exclusion or limitation of certain damages. In this case, some or all of the above disclaimers, exclusions, or limitations may not apply to you, and you might have additional rights. Be advised that some of the health information provided throughout this publication has been furnished to FSM and/or its affiliates for advertising in the form of display advertising or paid advertorials some of which may be featured within the magazine. Publisher neither endorses nor makes warranties of any kind regarding the quality, accuracy, ethics or validity of the information about or by the health related information, services and/or statements. All images and photos reproduced in FSM have been accepted by Publisher on the condition that such pictures are reproduced with the knowledge and prior consent of the photographer and any model concerned. As such, Publisher is not responsible for any infringement of the copyright or otherwise arising out of any publication in FSM. ALL MATERIAL PRESENTED in FSM IS FOR EDUCATIONAL AND INFORMATIONAL PURPOSES ONLY. BEFORE USING THE INFORMATION PROVIDED, CONSULT A PHYSICIAN REGARDING THE APPLICABILITY OF ANY IDEAS, OPINIONS OR SUGGESTIONS FOR YOUR UNIQUE SITUATION.

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© COPYRIGHT 2015 Food Solutions magazine. ALL RIGHTS RESERVED. This information is protected by copyright laws of the United States and international treaties. Any reproduction, copying, sharing, forwarding of links, or any other redistribution of this information (electronic or otherwise, including on the world wide web), in whole or in part, is strictly prohibited without the express written permission of Food Solutions magazine. Violators will be prosecuted to the full extent of the law.

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