Food Solutions Magazine Feb 2016 by Food Solutions Magazine

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Gluten-free is now hassle-free.

TABLE OF CONTENTS

Science

Is celiac disease getting you down? Learn about the link between the autoimmune disease and depression from Leigh Reynolds.

Root Cause Medicine Dr. Vikki Petersen explains the importance of getting to the cause of your health problems.

Nutrition

This month, Dr. Hyman explains why and how high fructose corn syrup kills.

Food

Learn to incorporate healthy freeze dried fruit into your gluten-free recipes.

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

Reverse Spinach Dip Sausage Balls.................................................... 40

Contributors................................................................................................... 6

Buffalo Chicken Sausage Bites............................................................. 42

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

Johnsonville Products..............................................................................44

Celiac Disease and Depression.............................................................. 10

Gimbal’s Fine Candies...............................................................................48

Root Cause Medicine.................................................................................15

Pea & Ham Soup........................................................................................50

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

Turkish Bride Soup.................................................................................... 52

Diabetes Myth Busters............................................................................28

Linzer Cookies.............................................................................................54

Before You Kiss, Read This......................................................................30

Celebrity Chef Feature..............................................................................56

Recipes.......................................................................................................... 33

Easy Berry Medley Ice Cream ...............................................................58

Whipped Strawberry Honey Butter.................................................... 35

Eat Ice Cream for Breakfast with Brio............................................... 60

Berry Chocolate Bark ..............................................................................36

Valentine’s Day Sweet Gluten-Free Finds .........................................62

Honey Almond Berry Granola................................................................38

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

FOOD SOLUTIONS

Happy February and Happy Valentine’s Day!

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

This month, we’re all about showing the love to some of our favorite brands, with products you’ll want to check out – from Valentine’s Day sweet treats to healthy freeze dried fruit snacks to hearty gluten-free brats.

CREATIVE SERVICES Kreative Direktions

In the interest of promoting a balanced lifestyle, our expert contributors are sharing their insight on the dangers of high fructose corn syrup, busting myths about diabetes and even uncovering information on celiac disease and depression.

COPY EDITOR Jodi Palmer

Enjoy this information filled issue, and have a lovely February! Stay in touch…

CONTRIBUTING WRITERS Leigh Reynolds Mark Hyman, MD Lisi Parsons Vikki Petersen Amie Valpone Laura Cipullo

PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President

/ FOOD SOLUTIONS MAGAZINE / FEBRUARY ISSUE

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CONTRIBUTORS

chronic illness through a

American high schools about

underlying medical conditions

groundbreaking whole-systems

nutrition, fitness and mental

that may have previously been

medicine approach known as

resilience. He is a volunteer for

undetected. Dr. Rudert then

Functional Medicine. He is a family

Partners in Health with whom he

creates an individualized course

physician, an eight-time New York

worked immediately after the

of treatment tailored to each

Times bestselling author, and an

earthquake in Haiti and continues

patient’s unique set of needs.

internationally recognized leader in

to help rebuild the health care

Rather than just treating the

his field. Through his private

system there. He was featured on

symptoms of the disease, Dr.

practice, education efforts, writing,

60 Minutes for his work there.

Rudert believes the best results

LEIGH REYNOLDS recognized a

research, advocacy and public

need for high quality-gluten free

policy work, he strives to improve

nutritional supplementation so she founded Gluten Free Therapeu-

are achieved by getting to the CYNTHIA S. RUDERT, M.D.,

core cause of the problem and

access to Functional Medicine, and

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

treating the disease accordingly.

to widen the understanding and

Gastroenterologist in Atlanta,

Dr. Rudert sees patients from all

tics™. Leigh set out to make one of

practice of it, empowering others

Georgia, whose practice is

over the United States for second

the most beneficial gluten-free

to stop managing symptoms and

primarily devoted to the screening

opinion consults on a variety of

supplement lines available. With

instead treat the underlying causes

and following of patients with

gastrointestinal disorders.

high quality pharmaceutical grade

of illness, thereby also tackling our

celiac disease. With one of the

ingredients and scientifically

chronic-disease epidemic.

largest practices in the United

researched formulations Gluten

Committed to educating the public, patients and physicians about

Free Therapeutics™ is proud to

Dr. Hyman is Chairman of the

this commonly missed disorder,

offer its customers a superior line

Institute for Functional Medicine,

Dr. Rudert lectures throughout

of nutritional supplements called

and was awarded its 2009 Linus

the United States and Canada on

CeliVites.

Pauling Award for Leadership

celiac disease. She also lectures on

in Functional Medicine. He is

inflammatory bowel disease, irri-

currently medical editor at the

table bowel syndrome, pancreatic

Huffington Post and on the

exocrine insufficiency and small

Medical Advisory Board at The

States that manages adults and

intestinal bacterial overgrowth.

Doctor Oz Show. He is on the

teenagers with celiac, she has

Dr. Rudert is Medical Advisor for

Board of Directors of The Center

evaluated over 1000 patients with

the Celiac Disease Foundation, the

for Mind-Body Medicine, and a

celiac disease and gluten

Gluten Intolerance Group of North

faculty member of its Food As

sensitivity.

America and for the Gluten Free

Medicine training program. He is

Certification Organization (GFCO).

also on the Board of Advisors of

Dr. Rudert’s focus is identifying the

She is Medical Director for Atlanta

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

core causes of gastrointestinal

Gluten Intolerance Group (GIG),

his career to identifying and

tackles the obesity epidemic by

issues with a comprehensive

and founder and president of the

addressing the root causes of

“educating the student body” in

evaluation enabling her to treat

Atlanta Women’s Medical Alliance,

/ FOOD SOLUTIONS MAGAZINE / FEBRUARY ISSUE

CONTRIBUTORS

the largest alliance of female

Marci is CEO of Food Majesty, Inc.

and police departments. She is also

the underlying root cause of the

physicians in the United States.

author of Reality Diabetes ~ type

a frequent contributor to fitness

patient’s health condition.

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

magazines and fitness web pages.

Practicing for over 20 years, Dr.

disease, she was the Keynote

The Divorced Woman’s Diet and is

www.wortheverychew.com

Petersen remains at the forefront

Speaker for multiple programs

contributor to Chicken Soup for

including the New England Celiac

the Soul Healthy Living Series

DR. VIKKI PETERSEN is con-

intolerance, which earned her the

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

sidered a pioneer in the field of

title of Gluten Free Doctor of

Beth Israel Deaconess Medical

disease counselor, speaks

gluten sensitivity and is acknowl-

the Year.

Center/Harvard, and national GIG

frequently in the community, is

edged in the U.S. for her contribu-

meetings. Dr. Rudert was the

coordinator of American Diabetes

tions to, and education of, gluten

She co-authored the book, The

advising physician for the popular

Association (ADA) programs, an

awareness in our country.

Gluten Effect, celebrated by other

television series House which

ADA Valor Award recipient and

leading experts in the field as a

featured a segment concerning

does radio, television and

huge advance in gluten sensitivity

celiac. Dr. Rudert is a former

magazine interviews. Marci is

diagnosis and treatment.

Assistant Professor of Medicine

passionate about her work and it

Dr. Petersen donates much of her

with Emory University. Learn more

shows when you meet her.

time to the community where she

of advances in the field of gluten

about Dr. Rudert and her practice

speaks about health awareness at

at DrCynthiaRudert.com.

corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and

dio personality and food blogger,

doctor of chiropractic, she is also

specifically on the topic of gluten

an IFM Certified Practitioner (Insti-

sensitivity and celiac disease.

tute for Functional Medicine). She co-founded HealthNOW Medical

She is on the advisory board

Center in Sunnyvale, California.

along with holding an associate

Chef LISI PARSONS, two-time

HealthNOW is known for using

editor at-large position at Simply

MARCI PAGE SLOANE, MS, RD,

author of gluten-free & Paleo

a multi-disciplined approach to

Gluten-Free Magazine. She has

LDN, CDE is a Registered and

Cookbooks, a recipe developer for

address complex health problems,

been interviewed by CNN Head-

Licensed Dietitian/Nutritionist and

fitness professionals, and a

many of which are rooted in

line News and Better Homes &

Certified Diabetes Educator in

diagnosed celiac. She also suffers

gluten intolerance. Patients travel

Gardens, amongst others.

south Florida. She grew up in New

from Hashimoto’s disease and

from all over the world to experi-

York City where she graduated

recovered from a disabling nerve

ence the best of what HealthNOW

from Columbia University with a

injury with the help of whole foods.

offers, combining internal medi-

double Master’s degree in

Lisi has worked as a personal

cine, clinical nutrition, chiropractic

Nutrition and Physiology.

trainer and meal planner for fire

and physical therapy, to identify

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

FEBRUARY / LETTERS TO EDITOR

Soup recipes were spot on for a freezing blizzard where I live, so thank you for those! Also, we ordered some of the Annie B’s caramels and they were wonderful! If I didn’t read your magazine, I would not know about those little gems! Louis, NY

Thank you for such an informative January issue to help kick off my new year’s resolution of eating gluten-free and healthier. I look forward to the recipes and tips each month. Jane, CO

Looking forward to each issue more and more. The recipes are great but I’ve gotten hooked on the nutrition pieces. It’s terrific information and so useful! Thanks, FSM! Laurel, SC 08

/ FOOD SOLUTIONS MAGAZINE / FEBRUARY ISSUE

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

SCIENCE

/ FOOD SOLUTIONS MAGAZINE / FEBRUARY ISSUE

SCIENCE

ABOUT THE AUTHOR

Overcoming celiac-related depression may require psychological support and counselling.

Celiac disease not only disturbs the digestive tract, but also extends to psychological issues.

FEELINGS OF FATIGUE, FEELING OVERWHELMED, CHRONIC SADNESS, ANXIETY, INSOMNIA, DEPRESSION AND EVEN HEADACHES ARE ALL TOO COMMON AMONG PEOPLE WITH CELIAC DISEASE. For a long time, the list of symptoms for celiac disease only included the obvious gastrointestinal problems, such as abdominal pain and diarrhea, as well as consequences of malabsorption, such as anemia or osteoporosis. It was not yet known that depression is linked to celiac disease. In recent years however, as researchers unveil the connections between our brain and gut, there has been an increased interest in how celiac disease may influence the nervous system. In reviewing patient symptoms the question arose as to whether depression could be linked to celiac disease. It turns out celiac disease not only disturbs the digestive tract, but also extends to psychological issues. Physicians have learned mood disorders, such as anxiety and depression are linked to celiac disease, and may influ-

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. ence the patient’s quality of life and their adherence to a gluten-free diet.

HOW ARE CELIAC DISEASE AND DEPRESSION LINKED?

Despite the somewhat contradictory results about exactly which psychological disorders are associated with celiac disease, there is a consensus among researchers that anxiety and depressive symptoms are a common feature in patients with celiac disease. Perhaps having such a restrictive diet could be enough to trigger a sense of hopelessness in some patients, but it turns out there is more to it than that!

HOW DOES CELIAC DISEASE TRIGGER ANXIETY AND DEPRESSION?

The mechanisms to explain how celiac disease increases the risk of psychiatric problems are not fully understood, but it’s probably a consequence of malnu-

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

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SCIENCE

Anxiety and depressive symptoms are a common feature in patients with celiac disease.

trition affecting normal brain function. Tentative explanations include lack of amino acid tryptophan and vitamin B, as well as poor blood flow to the brain. These patients may be less well equipped to deal with all the problems and limitations associated with having this condition, making them more prone to psychological issues.

WHAT IMPLICATIONS CAN THESE MOOD DISORDERS HAVE ON A PATIENT WITH CELIAC DISEASE?

Anxiety and depression can be troubling for any patient, but for those with celiac disease these conditions can trigger a worrying vicious circle that may be difficult to escape. Studies have shown that depression is one of the main reasons for patients ignoring their gluten-free diet, only making their condition worse and aggravating their feelings of anxiety and depression.

Depression is one of the main reasons for patients ignoring their gluten-free diet.

CAN A GLUTEN-FREE DIET IMPROVE SYMPTOMS?

Sadly, on this occasion, a gluten-free diet may not be enough to relieve symptoms of depression in some patients. In fact, many studies have found no improvements after diagnosis and starting a gluten-free diet, although they suggest that the reasons for feeling depressed may change. It may no longer be a consequence of malnutrition, but due to potentially financial and social restrictions imposed by the new regime.

WHAT ELSE CAN BE DONE TO BREAK THIS VICIOUS CIRCLE?

For patients where a gluten-free diet fails to reduce symptoms, psychological support and counselling may be the way to go. Family support and involvement is important. This approach not only combats the feelings of depression but, in the long term, will also help patients stick to their gluten-free diet.

CONCLUSION

The main message from current research is how dangerous anxiety and depression feelings can be for a patient with celiac disease, often resulting in a careless and reckless attitude towards their prescribed gluten-free diet. If not treated, this could easily spiral out of control, significantly increasing the risk of long term problems, including the development of other conditions such as diabetes or even cancer.

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 consumers heal, restore and rebuild their body, because going gluten free isnâ&#x20AC;&#x2122;t enough!

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

ROOT CAUSE MEDICINE

I ’ D L I K E TO I N T R O D U C E YO U TO R O OT C AU S E M E D I C I N E . For decades I have seen patients who were frustrated at the western medicine approach of a pill for every ailment and often, another pill to counteract the effects of the first. Watch television for a small amount of time and you’ll easily run into a commercial for a drug with a list of side effects that are beyond frightening. We hear the side effects yet we still take these medications.

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ROOT CAUSE MEDICINE

Why? I realized a long time ago that patients feel that taking a pill is their only option. They aren’t happy about it and are worried about the potential side effects but they truly feel they have no choice. They feel that way because traditional medicine GIVES them no choice! In our consultation rooms there is always a box of tissues. They are used often by women (yes, men are more stoic and don’t typically shed tears) who begin to cry once we explain the concept of root cause medicine. It is an approach to healthcare that looks at the body as a whole and designs a customized program to answer the needs of that body, typically without the use of any drugs. Patients often well up and state “I’ve been looking for this for so long, I just didn’t know this type of healthcare existed.” The other comment so often spoken is, “That

The body is designed to heal itself. makes so much sense, why don’t other doctors practice this way?” It’s unfortunate that there aren’t more clinicians utilizing root cause medicine. My goal is to have clinics around the country that do so, but for right now we are a destination clinic and patients travel from across the country and internationally to see us. After their initial exam and treatment takes place, we can then work with them long distance, which works very well.

HERE’S HOW THE ROOT CAUSE MEDICINE APPROACH MIGHT WORK FOR A PATIENT. Imagine you suffer from migraines, as I used to. If you have them in your family you will likely be told they are genetic and your only choice is take medication. My mother had migraines and that is exactly what I was told. Yet using root cause medicine I completely got rid of my chronic migraines and then hers. Despite my mother suffering for many decades, she hasn’t had a migraine for thirty years (she’s currently 92) and I have been equally free from that suffering. Root cause medicine looks to the parts of the body that aren’t functioning ideally and works to heal them through a customized program. Migraines, I have found, tend to be a multi-factorial problem, meaning that there typically isn’t just one thing that is causing them.

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

ROOT CAUSE MEDICINE

Primarily, food must be addressed. Does this patient have any food sensitivities? This is frequently an issue with those suffering from migraines, as well as many other disorders. It makes sense, doesn’t it, that if the fuel you are putting in the body isn’t appropriate, the wonderful machine you call a body cannot function optimally. Does your car function well if you put water in the fuel tank? Sounds silly but it’s just as silly to keep eating gluten or dairy (if you’re sensitive to them) or junk food and expect your body to perform ideally. ROOT CAUSE MEDICINE GOES BEYOND FOOD. Beyond food, we need to assess all the symptoms the patient has and, with an understanding of how organs affect each other and their hierarchy, what organs and systems need to be addressed first. As an example, the digestive tract is only second in importance to the brain. In fact it is so integral to body function and it interacts with the brain and nervous system to such a strong degree, that it is known as the body’s “second brain”. Therefore, we never miss identifying any digestive symptoms or malfunction that

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.

/ FOOD SOLUTIONS MAGAZINE / FEBRUARY ISSUE

ROOT CAUSE MEDICINE

never ask “why” the body is producing the pain. Is it a local problem, systemic? This would be answered by root cause medicine and that is why a problem can be handled for good, rather than temporarily until the effects of the drug wear off. Often patients have what I like to call a “laundry list” of complaints. Traditional medicine would address each one in a vacuum and medicate. Root cause medicine seeks to discover what is generating such complaints and often finds one or two key root causes that when properly addressed handle all the symptoms.

may be contributing to a patient’s lack of ideal function.

exhaustion and due to that, a severe hormonal imbalance.

This is a very key point to the success of root cause medicine. Simply because a patient doesn’t have symptoms obviously associated with digestion, as an example, doesn’t mean their digestive tract is working optimally.

OFTEN, A STRICTLY WESTERN MEDICINE APPROACH MISSES THE ROOT CAUSE OF ILLNESS. All too often doctors begin their treatment with hormones, if they suspect they are awry. This disagrees with the root cause medicine approach because hormones are a “downstream” system – meaning they are affected by many, many other organs and systems. If you begin too “upstream”, as it were, you miss the root cause of the problem. In my case the digestive issue was at the root, the adrenal malfunction was due to that and the hormonal imbalance occurred due to the first two imbalances.

I was a perfect example of this. If you had asked me in my twenties when I was suffering from daily headaches, both migraines and “regular” headaches, I would have told you that my digestive tract was great. I never had stomach aches, food never bothered me, and I was “regular”. Based on that, traditional medicine would never have delved into my eating habits, nor the health of my gut. But that was exactly the system that was malfunctioning! Interesting, isn’t it. I had a gluten sensitivity, reacted poorly to dairy products, craved sugar and was suffering from malabsorption. Secondarily to this I had adrenal 18

Along with too frequently wanting to suppress symptoms with drugs, the other “mistake” I believe traditional medicine makes is not appreciating the complex brilliance that is the human body. If you have pain they want to give you a pain reliever, they

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To continue with my own story, once I discovered my food sensitivities and adrenal exhaustion, not only did my migraines go away but it also handled my “other” daily headaches, my fatigue, joint pain, PMS and blackouts. Talk about a slam dunk! That is what we do for our patients and it is a delight each and every day. What is so fascinating about working with root cause medicine is the puzzle that is each patient. How did they get there, what is their history, what genetic predispositions exist and how do we support the body to counteract those weaknesses? It is a puzzle I never tire of solving and all I ask of my patients is compliance and some discipline. Our team of doctors consists of internal medicine, naturopathy, clinical nutrition, certified functional medicine practitioners, physical therapy and chiropractic. All doctors are highly trained and experts in their respective fields. I wanted to introduce you to root cause medicine so that you would know it existed and where to find it. It works and it’s available to you. You can always call me for a free phone consultation to find out how root cause medicine can assist you or your family. We are here to help!

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

NUTRITION

THE CURRENT MEDIA DEBATE ABOUT THE BENEFITS (OR LACK OF HARM) OF HIGH FRUCTOSE CORN SYRUP (HFCS) IN OUR DIET MISSES THE OBVIOUS. The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year. During that time period, obesity rates have more than tripled and diabetes incidence has increased more than seven fold. Not perhaps the only cause, but a fact that cannot be ignored. Doubt and confusion are the currency of deception, and they sow the seeds of complacency. These are used skillfully through massive print and television advertising campaigns by the Corn Refiners Association’s attempt to dispel the “myth” that HFCS is harmful and assert through the opinion of “medical and nutrition experts” that it is no different than cane sugar. It is a “natural” product that is a healthy part of our diet when used in moderation.

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CHECK UP WITH DR. MARK HYMAN

Except for one problem. When used in moderation it is a major cause of heart disease, obesity, cancer, dementia, liver failure, tooth decay, and more.

THE LENGTHS THE CORN INDUSTRY WILL GO TO The goal of the corn industry is to call into question any claim of harm from consuming high fructose corn syrup, and to confuse and deflect by calling their product natural “corn sugar”. That’s like calling tobacco in cigarettes natural herbal medicine. In the ad, the father tells us: “Like any parent I have questions about the food my daughter eats–-like high fructose corn syrup. So I started looking for answers from medical and nutrition experts, and what I discovered whether it’s corn sugar or cane sugar your body can’t tell the difference. Sugar is sugar. Knowing that makes me feel better about what she eats and that’s one less thing to worry about.” Physicians are also targeted directly. I received a 12-page color glossy monograph from the Corn Refiners Association reviewing the “science” that HFCS was safe and no different than cane sugar. I assume the other 700,000 physicians in America received the same propaganda at who knows what cost. In addition to this, I received a special “personal” letter from the Corn Refiners Association outlining every mention of the problems with HFCS in our diet– whether in print, blogs, books, radio, or television. They warned me of the errors of my ways and put me on “notice”. For what I am not sure. To think they are tracking this (and me) that closely gives me an Orwellian chill. New websites like www.sweetsurprise. com and www.cornsugar.com help “set us straight” about HFCS with quotes

from professors of nutrition and medicine and thought leaders from Harvard and other stellar institutions. Why is the corn industry spending millions on misinformation campaigns to convince consumers and health care professionals of the safety of their product? Could it be that the food industry comprises 17 percent of our economy? But are these twisted sweet lies or a sweet surprise, as the Corn Refiners Association websites claim?

WHAT THE SCIENCE SAYS ABOUT HFCS Let’s examine the science and insert some common sense into the conversation. These facts may indeed come as a sweet surprise. The ads suggest getting your nutrition advice from your doctor (who, unfortunately, probably knows less about nutrition than most grandmothers). Having studied this for over a decade, and having read, interviewed, or per-

sonally talked with most of the “medical and nutrition experts” used to bolster the claim that “corn sugar” and cane sugar are essentially the same, quite a different picture emerges and the role of HFCS in promoting obesity, disease, and death across the globe becomes clear. Last week over lunch with Dr. Bruce Ames, one of the foremost nutritional scientists in the world, and Dr. Jeffrey Bland, a nutritional biochemist, a student of Linus Pauling, and I reviewed the existing science, and Dr. Ames shared shocking new evidence from his research center on how HFCS can trigger bodywide inflammation and obesity.

HERE ARE 5 REASONS YOU SHOULD STAY AWAY FROM ANY PRODUCT CONTAINING HIGH FRUCTOSE CORN SYRUP AND WHY IT MAY KILL YOU.

1. Sugar in any form causes obesity and disease when consumed in pharmacologic doses. Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmaco-

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

logic doses of 140 pounds per person per year. When one 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar (and the average teenager often consumes two drinks a day) we are conducting a largely uncontrolled experiment on the human species. Our hunter gatherer ancestors consumed the equivalent of 20 teaspoons per year, not per day. In this sense, I would agree with the corn industry that sugar is sugar. Quantity matters. But there are some important differences. 2. HFCS and cane sugar are NOT biochemically identical or processed the same way by the body. High fructose corn syrup is an industrial food product and far from “natural” or a naturally occurring substance. It is extracted from corn stalks through a process so secret that Archer Daniels Midland and Carghill would not allow the investigative journalist Michael Pollan to observe it for his book The Omnivore’s Dilemma. The sugars are extracted through a chemical enzymatic process resulting in a chemically and biologically novel compound called HFCS. Some basic biochemistry will help you understand this. Regular cane sugar (sucrose) is made of two-sugar molecules bound tightly together– glucose and fructose in equal amounts. The enzymes in your digestive tract must break down the sucrose into glucose and fructose, which are then absorbed into the body. HFCS also consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to glucose ratio in an unbound form. Fructose is sweeter than glucose. HFCS is cheaper than sugar because of the government farm bill corn subsidies. Products with HFCS are sweeter and cheaper than products made with cane sugar. This allowed for the average

soda size to balloon from 8 ounces to 20 ounces with little financial costs to manufacturers but great human costs of increased obesity, diabetes, and chronic disease. Now back to biochemistry. Since there is there is no chemical bond between them, no digestion is required so they are more rapidly absorbed into your blood stream. Fructose goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people. The rapidly absorbed glucose triggers big spikes in insulin–our body’s major fat storage hormone. Both of these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia, and more. But there was one more thing I learned during lunch with Dr. Bruce Ames. Research done by his group at the Children’s Hospital Oakland Research Institute found that free fructose from HFCS requires more energy to be absorbed by the gut and soaks up two phosphorous molecules from ATP (our body’s energy source). This depletes the energy fuel source, or ATP, in our gut required to maintain the integrity of our intestinal lining. Little “tight junctions” cement each intestinal cell together preventing food and bacteria from “leaking” across the intestinal membrane and triggering an immune reaction and body wide inflammation. High doses of free fructose have been proven to literally punch holes in the intestinal lining allowing nasty byproducts of toxic gut bacteria and partially digested food proteins to enter your

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Why is the corn industry spending millions on misinformation campaigns to convince consumers and health care professionals of the safety of their product? It could be the fact that the food industry comprises 17 percent of our economy.

CHECK UP WITH DR. MARK HYMAN

The United States government farm bill provides corn subsidies to farmers, making HFCS cheap to manufacture.

blood stream and trigger the inflammation that we know is at the root of obesity, diabetes, cancer, heart disease, dementia, and accelerated aging. Naturally occurring fructose in fruit is part of a complex of nutrients and fiber that doesn’t exhibit the same biological effects as the free high fructose doses found in “corn sugar”. The takeaway: Cane sugar and the industrially produced, euphemistically named “corn sugar” are not biochemically or physiologically the same. 3. HFCS contains contaminants including mercury that are not regulated or measured by the FDA. An FDA researcher asked corn producers to ship a barrel of high fructose corn syrup in order to test for contaminants. Her repeated requests were refused until she claimed she represented a newly created soft drink company. She was then promptly shipped a big vat of HFCS that was used as part of the study that showed that HFCS often contains toxic levels of mercury because

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

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

of chlor-alkali products used in its manufacturing.(i) Poisoned sugar is certainly not “natural”. When HFCS is run through a chemical analyzer or a chromatograph, strange chemical peaks show up that are not glucose or fructose. What are they? Who knows? This certainly calls into question the purity of this processed form of super sugar. The exact nature, effects, and toxicity of these funny compounds have not been fully explained, but shouldn’t we be protected from the presence of untested chemical compounds in our food supply, especially when the contaminated food product comprises up to 15-20 percent of the average American’s daily calorie intake?

4. Independent medical and nutrition experts DO NOT support the use of HFCS in our diet, despite the assertions of the corn industry. The corn industry’s happy looking websites www.cornsugar.com and www.sweetsurprise.com bolster their position that cane sugar and corn sugar are the same by quoting experts, or should we say misquoting … Barry M. Popkin, Ph.D., Professor, Department of Nutrition, University of North Carolina at Chapel Hill, has published widely on the dangers of sugar-sweetened drinks and their contribution to the obesity epidemic. In a review of HFCS in the American Journal of Clinical Nutrition,(ii) he explains the mechanism by which the free fructose may contribute to obesity. He states that: “The digestion, absorption, and metabolism of fructose differ from those of glucose. Hepatic metabolism of fructose favors de novo lipogenesis (production of fat in the liver). In addition, unlike glucose, fructose does not stimulate insulin secretion

One 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar. 24

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or enhance leptin production. Because insulin and leptin act as key afferent signals in the regulation of food intake and body weight (to control appetite), this suggests that dietary fructose may contribute to increased energy intake and weight gain. Furthermore, calorically sweetened beverages may enhance caloric over-consumption. He states that “HFCS is absorbed more rapidly than regular sugar and that it doesn’t stimulate insulin or leptin production. This prevents you from triggering the body’s signals for being full and may lead to over-consumption of total calories.” He concludes by saying that: “… the increase in consumption of HFCS has a temporal relation to the epidemic of obesity, and the overconsumption of HFCS in calorically sweetened beverages may play a role in the epidemic of obesity.” The corn industry takes his comments out of context to support their position. “All sugar you eat is the same.” True pharmacologic doses of any kind of sugar are harmful, but the biochem-

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istry of different kinds of sugar and their respective effects on absorption, appetite, and metabolism are different, and Dr. Popkin knows that. David S. Ludwig, M.D., Ph.D., Associate Professor of Pediatrics, Harvard Medical School, and a personal friend, has published extensively on the dangers and the obesogenic properties of sugar-sweetened beverages. He was quoted as saying that “high fructose corn syrup is one of the most misunderstood products in the food industry.” When I asked him why he supported the corn industry, he told

Calling HFCS natural “corn sugar” is like calling tobacco in cigarettes natural herbal medicine.

me he didn’t and that his comments were taken totally out of context. Misrepresenting science is one thing, misrepresenting scientists who have been at the forefront of the fight against obesity and high fructose sugar sweetened beverages is quite another. 5. HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”. The last reason to avoid products that contain HFCS is that they are a marker for poor-quality, nutritionally-depleted, processed industrial food full of empty calories and artificial ingredients. If you find “high fructose corn syrup” on the label you can be sure it is not a whole, real, fresh food full of fiber, vitamins, minerals, phytonutrients, and antioxidants. Stay away if you want to stay healthy. We still must reduce our overall consumption of sugar, but with this one simple dietary change you can radically reduce your health risks and improve your health. While debate may rage about the biochemistry and physiology of cane sugar versus corn sugar, this is in fact beside the point (despite the finer points of my scientific analysis above). The conversation has been diverted to a simple assertion that cane sugar and corn sugar are not different. The real issues are only these two. • We are consuming HFCS and sugar in pharmacologic quantities never before experienced in human history–140 pounds a year versus 20 teaspoons a year 10,000 years ago. • High fructose corn syrup is always found in very poor-quality foods that are nutritionally vacuous and filled with all sorts of other disease promoting compounds, fats, salt, chemicals, and even mercury.

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These critical ideas should be the heart of the national conversation, not the meaningless confusing ads and statements by the corn industry in the media and online that attempt to assure the public that the biochemistry of real sugar and industrially produced sugar from corn are the same. To your good health, Mark Hyman, MD

REFERENCES

(i) Dufault, R., LeBlanc, B., Schnoll, R. et al. 2009. Mercury from chlor-alkali plants: Measured concentrations in food product sugar. Environ Health. 26(8):2. (ii) Bray, G.A., Nielsen, S.J., and B.M. Popkin. 2004. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr. 79(4):537-43. Review.

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DIABETES BY L A U RA CIPU LLO, R D , C D E , C E DRD, C DN

BUSTERS

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NUTRITION

THESE DAYS, EVERYONE SEEMS TO TALK ABOUT WHAT’S BEST FOR THOSE WITH DIABETES, BUT MUCH OF THAT SO-CALLED INFORMATION IS REALLY MISINFORMATION. HERE, EXPERT L AURA CIPULLO, PROVIDES THE FACTS ABOUT FIVE MY THS ASSOCIATED WITH DIABETES.

05 01 BAKED POTATOES ARE BAD AND SWEET POTATOES ARE GOOD FOR YOU! Baked potatoes are diabetes friendly. They have the same amount of blood sugar raising carbohydrates as a sweet potato. The only significant difference in your white versus sweet potato is the whooping dose of Vitamin A provided by the carotene/orange hue. Go ahead and choose from mashed potatoes or sweet potatoes this holiday season.

03 COMFORT FOODS, DESSERTS AND EATING OUT ARE OFF LIMITS WHEN YOU HAVE DIABETES. Kale and cupcakes both fit. Comfort foods can be anything that you eat when feeling emotional. The idea is to eat foods you associate with comfort but only when hungry. In addition, if people with diabetes use carb counting, they can designate grams of carbohydrates for literally any food, even cake.

MEDICATION AND ACHIEVING A LOW BODY WEIGHT IS NEEDED TO PREVENT AND OR TREAT DIABETES, TYPE II. Diet and lifestyle changes such as exercise and meditation are the first steps to preventing and or managing diabetes type 2. Losing just 5-10% of one’s weight can actually decrease the risk of developing diabetes by about 60%. For someone who is 250 pounds, this means losing just 12- 25 pounds can prevent diabetes. The idea here is to make small changes and prevent weight cycling aka yo –yo’ing.

ABOUT THE AUTHOR 02 OPT FOR SUGAR FREE PRODUCTS WHEN YOU HAVE DIABETES. Sugar free doesn’t mean carb free. Just because it says sugar free doesn’t mean it is. For instance, sugar free chocolate chip cookies still contain flour, and milk. Carbs are sugars. Sugars are carbs! The main difference is the product likely contains an artificial sugar replacer in addition to the flour and milk. This is not truly healthier.

04 MINDFUL EATING IS FOR SOMEONE WITHOUT A MEDICAL CONDITION SUCH AS DIABETES. Mindful eating is the act of eating with awareness. If you have diabetes, it can be taking your blood sugar, counting grams of carbohydrates, using your breath to calm your stressors and then eating with the five senses (taste, touch, sound, sight and smell). Carbs can be predetermined but portions of proteins and fats can be determined by hunger.

LAURA CIPULLO, RD, CDE, CEDRD is a third time author with 20 years of clinical experience, who will be in Hollywood, Florida on Nov. 6th and 7th to present on Diabetes and Mindful Eating at the BEDA conference. She will also be promoting her book, the Diabetes Comfort Food Diet (written with the editors of Prevention magazine). Laura is a frequent guest on Fox and Friends, CBS, the Veria Network and more. Her expertise has been featured in Real Simple Magazine, Diabetes Forecast and Shape Magazine. Laura is the President of iaedp NY and a national speaker. Laura owns her own line of healthy clothing that can be purchased on her site at www. LauraCipullo.com. Ten percent of all clothing proceeds go to the charity HealED.

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SCIENCE

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SCIENCE

By Gigi Stewart, MA

Before You

KISS, Read This BE A S PA SSION ATE ABOUT YOUR GLUTEN-F R EE LIFEST YLE AS YOU ARE ABOUT YOUR KIS S TH IS VALENTINE’S DAY... AN D E VERY DAY. The year’s most kissable holiday is only days away, so before you kiss your Valentine, be sure to take the necessary precautions against gluten because that kiss, if not 100% gluten-free, could be your next source of cross-contamination! That’s right! If you have celiac disease or gluten sensitivity, you can be contaminated with gluten by kissing someone who eats gluten. That’s because gluten present in the mouth or on the lips of your partner can make its way to your mouth, too. While the simple solution would seem to insist your partner refrains from eating gluten for the day, it’s not that simple. EVEN IF THOSE OTHER LIPS AVOID GLUTEN-CONTAINING FOODS, GLUTEN CONTAMINATION CAN ALSO OCCUR IF YOUR PARTNER RECENTLY: • Drank regular beer • Applied lip products (lip balm, lip-gloss or lipstick) that contain gluten

• Applied other gluten-containing cosmetics or skin care products near the mouth • Brushed with a gluten-containing toothpaste • Swished with a gluten-containing mouthwash KEEP IN MIND: • Toothpaste does not fully get rid of gluten. Even after brushing, gluten-containing food particles can be left behind in the teeth (gross, I know). • Gluten on hands can be transferred to the face and mouth. TO HELP KEEP YOUR NEXT KISS GLUTEN FREE, USE THESE TIPS: • Tell your partner about your need to avoid gluten, including how ill you become if you ingest it. • Have your gluten-eating partner follow this routine (when possible) after eating: Floss, rinse, brush and rinse again. • If flossing and brushing are not possible after eating, I recommend

a thorough rinse and waiting several hours before a kiss. • Ladies, help keep your gluten free man safe by wearing gluten free lip-gloss or lipstick. • Gentlemen, be sure you don’t have any crumbs lingering in facial hair after eating. Tiny crumbs of bread (or other gluten-filled food) can get trapped in your mustache (or other facial hair). It needs to be removed before you make your move! Now, pucker up, gluten-free lovelies!

Visit Gigi, our Editor in Chief, at GlutenFreeGigi. com for more science-backed information about living gluten-free, lip-smacking gluten-free recipes and a general good time!

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c new recipes just one click away

find

Great Recipes www.GlutenFreeResourceDirectory.com

“Gluten-Free just got a lot easier!”

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

FOOD / FEBRUARY

Welcome to the sweetest month of the year! And we’re not holding back on the treats here at FSM! Our candy jars are brimming and the chocolate boxes are full, thanks to some delightful companies we’ve come to love over the past year. Don’t miss our special feature on all the gluten-free sweet treats we have for you this month! We didn’t forget the balance in our healthy gluten-free diet, either. Check out recipes from our expert cooks and chefs – from winter soups to paleo Linzer cookies – you’ll love them all. Balance, moderation and a positive attitude toward your gluten-free, allergen-free diet… now that’s a winning recipe!

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FOOD

Whipped Strawberry Honey Butter RECIPE COURTESY OF CRUNCHIES

PERFECT FOR SPREADING ON GLUTEN-FREE SCONES THIS VALENTINE’S DAY!

INGREDIENTS

• 1 cup butter • 1 cup honey • 1 teaspoon vanilla extract • ¾ cup Crunchies Strawberries

INSTRUCTIONS

Whip softened butter in a mixer until smooth. Be sure no lumps remain. Add honey and vanilla and mix until combined. Add Crunchies Strawberries ¼ cup at a time and mix until butter is fluffy and pink. Refrigerate butter until firm. Spread the butter on your favorite bread and enjoy!

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Gluten-Free just got a lot Easier

www.GlutenFreeResourceDirectory.com

FOOD

MAKE EXTRAS AND PACKAGE IN SMALL PL ASTIC BAGGIES AND TIE WITH RIBBON FOR A SWEET GIFT THIS VALENTINE’S DAY!

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FOOD

Chocolate Berry Bark RECIPE COURTESY OF CRUNCHIES

Prep: 10 mins / Cook: 1 hour Total Time: 1 hour & 10 mins 8 Servings

INGREDIENTS

• 1 (16 oz.) bag of dark chocolate chips ( the higher the quality, the better) • ¼ cup Crunchies Blueberries • ¼ cup Crunchies Strawberries • ¼ cup Crunchies Raspberries

INSTRUCTIONS

Pour chocolate chips in a saucepan and begin to cook on the lowest

temperature while stirring constantly until completely melted. Remove from heat and pour in the center of a parchment paper lined cookie sheet. Smooth out with a rubber spatula. Sprinkle on Crunchies fruit. Store in a cool, dry place until hardened. Allow chocolate to cool and completely harden before breaking apart. Now serve and enjoy!

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FOOD

Honey Almond Berry Granola RECIPE COURTESY OF CRUNCHIES

MAKE A BATCH FOR YOURSELF, AND ANOTHER FOR GIFTING TO SOMEONE YOU LOVE THIS VALENTINE’S DAY! Prep: 10 mins / Cook: 10 mins Total Time: 20 mins Serves approx. 5 cups

INGREDIENTS

• 1 cup almonds • 3 cups gluten-free old fashioned oats • ½ teaspoon sea salt • 1/3 cup light brown sugar • 1/3 cup honey • 3 tablespoons coconut oil • ½ teaspoon vanilla extract • ¼ cup dark chocolate chunks • ¾ cup Crunchies fruit (strawberries, blueberries, raspberries)

INSTRUCTIONS

and toss until well coated.

In a blender, blend 1/2 cup of the almonds until finely chopped (not powdery).

Spread the oats evenly on a parchment lined baking sheet. Bake the oats for 5 minutes, stir them and then bake them again for an additional 5 minutes.

Preheat your oven to 350.

Finely chop the remaining 1/2 cup of almonds with a knife. Combine the oats, salt, and brown sugar with the almonds in a bowl and stir to combine. Combine honey and coconut oil in a microwave safe bowl and heat in the microwave for 45 seconds. Stir to combine and then add the vanilla. Pour the honey mixture over the oats

Remove the granola and parchment paper from the baking sheet and set aside to cool. Once completely cool you can break the granola into clusters. Add in your favorite Crunchies fruit and some dark chocolate chunks. Be sure to store in an airtight container. Serve over greek yogurt with drizzled agave or with ice cream or milk.

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Reverse Spinach Dip Sausage Balls RECIPE COURTESY OF JOHNSONVILLE

INGREDIENTS:

• 1 cup gluten-free cornmeal • 1 tablespoon brown sugar • ½ teaspoon salt • 1½ teaspoons baking powder • ½ cup grated sharp cheddar cheese • 1 package Johnsonville Italian or Mild Italian Ground Sausage • ½ pound frozen spinach, thawed and chopped • 1 small yellow onion, grated • ¼ cup cream cheese • Cayenne pepper

D I P P I N G S AU C E :

• ½ cup sour cream • 1 packet spinach dip spice mix

DIRECTIONS:

Preheat oven to 350. Prepare a baking sheet with parchment paper. Mix the cornmeal, brown sugar, salt and baking powder in a medium bowl and set aside. In a large bowl, mix the grated cheese, sausage, spinach, onion and

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cream cheese thoroughly with your hands. Add the dry ingredients mixing until well incorporated. Pinch off enough of the mixture to make a ball about an inch in diameter and place on the prepared baking sheet and repeat. Bake for 20 minutes or until golden. While baking, prepare the dip according to package directions. When balls are done, sprinkle lightly with cayenne pepper and serve with the dip.

FOOD

REVERSE SPINACH DIP SAUSAGE BALLS DECONSTRUCTS THE TRADITIONAL SPINACH DIP BY PUTTING SPINACH TOGETHER INTO SAUSAGE MEATBALLS ALONGSIDE A CREAMY SIDE-DIP.

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FOOD

Buffalo Chicken Sausage Bites RECIPE COURTESY OF JOHNSONVILLE

INGREDIENTS

• 1 cup oil • 1 package Johnsonville Apple Chicken Sausage • 2 teaspoons chili powder • 2 teaspoons gluten free corn starch • 2 tablespoons butter, melted • 2 tablespoons hot sauce • 1 cup sour cream • ¼ cup blue cheese, crumbled • 1-2 tablespoons fresh lemon juice

DIRECTIONS

In a 4 quart saucepan, heat the oil on moderate heat. While the oil is heating, cut the sausages in 1/2 inch coins, and place in a bowl. Add the chili powder and corn starch and combine thoroughly. When the oil is hot (350 degrees), add half the Chicken Apple Sausage slices and fry until brown and the

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casings are shrinking just a bit. Remove and drain on a pan lined with paper towels and cook the remaining sausage. Make the dip by combining the blue cheese and sour cream, adding lemon juice until it reaches your desired consistency. Serve with the buffalo chicken sausage bites.

FOOD

NO MESSY FINGERS AND MANAGING TO EAT AROUND CHICKEN BONES WITH THESE BUFFALO CHICKEN BITES MADE WITH JOHNSVONILLE CHICKEN APPLE SMOKED SAUSAGE INSTEAD OF TRADITIONAL (AND MESSY) WINGS.

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FOOD

FROM BUTCHER SHOP TO BEST SELLING SAUSAGE!

From the humble 1945 beginnings, the Johnsonville Company has worked to uphold its mission of moral responsibility to create and maintain an environment that requires each member to fully develop their God-given talents. While producing quality sausage and meat products, the Johnsonville family is

committed to the well-being of animals and to the environment through sustainability.

Now, Johnsonville offers many products that are 100% gluten-free.

With products now available in all 50 states and worldwide, Johnsonville has grown well beyond that local butcher shop in Wisconsin. One thing that hasnâ&#x20AC;&#x2122;t changed, however, is the dedication to their consumers.

Find gluten-free recipes here that incorporate gluten-free products like Original Breakfast Sausage, Andouille Sausage, Bold Smoked Sausage and Sweet Apple Smoked Chicken Sausage.

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FOOD

Gimbal’s Lovers Line is perfect for sharing with loved ones this Valentine’s Day. These heart shaped candies are available in both Cherry Lovers, made with real cherry juice, and Cinnamon Lovers, made with real cinnamon oil. Bursting with flavor, Gimbal’s Lovers Line is perfect for snacking on by themselves, using as a decorative topping on cookies and brownies, or even tossing a few into your favorite glass of champagne. All of Gimbal’s candies are free of major allergens such as gluten, peanuts, tree nuts, dairy and soy.

SEE ALL GIMBAL’S HAS TO OFFER AT GIMBALSCANDY.COM

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Click here to get your copy now!

FOOD

ABOUT THE AUTHOR A NATIVE NEW ZEAL ANDER, ANNABEL L ANGBEIN’S ROOTS ARE DEEPLY TETHERED IN THE EARTH IN A SATISFYING CYCLE OF GROWING, HARVESTING, COOKING AND SHARING AROUND THE TABLE. ANNABEL HAS PUBLISHED 21 COOKBOOKS, WHICH HAVE SOLD MORETHAN TWO MILLION COPIES AROUND THE WORLD. ALL HER RECIPES ARE THOROUGHLY AND PROFESSIONALLY TESTED TO ENSURE STRESS-FREE, FOOLPROOF RESULTS.

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FOOD

Rib-Sticking Pea and Ham Soup Annabel Langbein’s

Reduce heat to a simmer and cook, uncovered, until the water has almost evaporated (about 40-45 minutes). Lift ham or bacon hock out of cooking liquid, discard the skin, fat and bones and finely dice the meat. Return meat to the pot containing the cooking liquid and add the partly cooked peas, salt and pepper. Simmer gently until peas are fully broken down (about another 40 minutes). Adjust seasonings to taste and serve with crostini or croutons, if desired. Rib-Sticking Pea and Ham Soup will keep in the fridge for up to 5 days or can be frozen. Prep time 5 mins  Cook time 2 hours 40 mins  Serves 8 as a main

skimming off and discarding any scum that rises to the surface. Cover and simmer for 2 hours.

INGREDIENTS:

While the meat cooks, place the split peas in a separate pot, cover with 6 cups water and bring to the boil.

• 1 large smoked ham or bacon hock • 2 bay leaves • 3 cups dried split green peas, rinsed and checked for stones • salt and ground black pepper TO S E RV E (O P T I O N A L )

• Gluten free crostini or croutons

DIRECTIONS

Place ham or bacon hock in a large pot with bay leaves and 14 cups (3½ quarts) water. Bring to the boil,

This recipe is from Annabel’s TV series Annabel Langbein The Free Range Cook: Simple Pleasures, screening now on PBS. The accompanying book, containing all the recipes from the series, is available on amazon. com http://amzn.to/1GxXv0v For more great Annabel Langbein recipes see www.annabel-langbein.com

I LOVE THE MIRACULOUS SIMPLICIT Y OF THIS SOUP, WHICH TAKES ONLY TWO MAIN INGREDIENTS. THE PEAS BREAK DOWN IN THE L AST STAGE OF COOKING – SUDDENLY THE SOUP GOES THICK AS THEY COLL APSE AND RELEASE ALL THEIR STARCH. MAKE A DOUBLE BATCH AND FREEZE SOME.

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FOOD

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FOOD

Turkish Bride Soup RE

Annabel Langbein’s

N LE

TIL

IN TURKEY THIS SOUP IS TRADITIONALLY FED TO A BRIDE THE NIGHT BEFORE HER WEDDING TO SUSTAIN HER THROUGH THE DAY AHEAD. IT DELIVERS A DEEPLY SATISFYING FL AVOR BUT IS QUICK AND EASY TO MAKE. DON’T SKIP THE LEMON AND MINT – THEY BRING THE DISH ALIVE.

Prep time 10 mins Cook time 45 mins + infusing Serves 6-8 as a main

Remove from heat and stir in the dried mint, fresh mint and lemon juice. Adjust seasonings, including cayenne pepper, to taste, cover and leave to infuse for 10 minutes. Turkish Bride Soup can be made ahead to this point, kept in the fridge for up to 3 days and reheated when needed.

TO G A R N I S H

• 1 cup plain yogurt • lemon wedges • extra mint leaves

INGREDIENTS:

• 6 tbsp butter • 3 onions, finely chopped • 3 tbsp tomato paste • 1½ tsp smoked or plain paprika • ¼ tsp cayenne pepper • 1½ cups red lentils •¾ cup quinoa • 12 cups (3 quarts) vegetable broth or water • 1½ tbsp dried mint • 2 tbsp chopped mint leaves • 2 tbsp lemon juice • salt and ground black pepper

DIRECTIONS:

Heat the butter in a large, heavybased pot and cook the onions over a gentle heat until very soft (about 10 minutes). Stir in tomato paste, paprika and cayenne and cook for another minute. Mix in lentils and quinoa, then add broth or water. Bring to a boil then reduce heat to a low simmer and continue to cook for a further 30 minutes, stirring now and then.

When ready to serve, bring back to a simmer. Divide between serving bowls, swirl in a little yogurt and serve with lemon wedges and mint leaves. This recipe is from Annabel’s TV series Annabel Langbein The Free Range Cook: Simple Pleasures, screening now on PBS. The accompanying book, containing all the recipes from the series, is available on amazon. com http://amzn.to/1GxXv0v For more great Annabel Langbein recipes see www.annabel-langbein.com

FEBRUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

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FOOD

Strawberry Linzer Cookies BY L I S I PA R S O N S

COCO

*To make chia egg simply combine 1 tablespoon chia seeds with 2 tablespoons water and allow to sit at room temperature until mixture becomes thick.

I L

INGREDIENTS

• 1 cup coconut flour + 2 tablespoons for dusting cookies • ½ teaspoon baking soda • 1 teaspoon grain free baking powder • ½ cup coconut oil + 2 tablespoons for coating parchment paper • 1 tablespoon coconut milk • 2 eggs (2 chia eggs for vegan)* • 4 tablespoons of your favorite fruit preserve

DIRECTIONS

Preheat oven to 350F. Combine dry ingredients in one bowl and mix well. Combine wet ingredients (except for fruit preserves) and mix gently until just combined. Place contents of both bowls into food processor and blend mix until all ingredients are evenly distributed. Dough should look like small granules; it will not be one solid dough ball. Pour dough onto a piece of parchment paper lightly coated with coconut oil. Place a second piece of parchment paper lightly coated with coconut oil directly on top of the dough.

Use a rolling pin to roll the dough flat (about 1/8”) and this will press the dough together forming one solid piece. Cut out cookies with Linzer cookie cutter and gently transfer cookies with spatula to baking sheet lined with parchment paper. Bake for 8-10 minutes or until cookies are just set. Remove cookies from oven and gently transfer to cooling rack. Allow cookies to cool completely before adding fruit preserves.

Recipe Yields: 12 cookies Active Time: 30 minutes

Add fruit preserves to whole cookies and then dust cookies that will be top portion with coconut flour before placing them on top of the cookie with the fruit preserves.

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H E A LT H Y

EATING clEAN THE 21 DAY PL AN TO DETOX, FIGHT INFL AMMATION & RESET YOUR BODY by Amie Valpone

I T ’ S T I M E TO T H I N K N OT J U S T O U T S I D E T H E B OX , B U T O U T O F T H E BAG A N D T H E C A N A S W E L L . With Amie Valpone’s EATING CLEAN: The 21-Day Plan to Detox, Fight inflammation and Reset Your Body (on sale March 8th, 2016) readers learn how to get on a path to better health and wellness by eating whole natural foods and eliminating toxins from their diet. As a healthy woman in her mid-twenties, Amie Valpone’s life turned upside down when she found herself nearly bedridden, suffering from a range of ailments, and utterly without a conclusive diagnosis. And then, with a complete and total detox, Amie Valpone healed herself. In her first book, EATING CLEAN, Valpone—now a Culinary Nutritionist—shares her incredible success in ridding her body of illness and reclaiming her life. EATING CLEAN is the complete guide to cleaner living, and it includes a 21-day Elimination Diet, a two-week meal plan, more than 200 sumptuous recipes and a guide to cleaning up your home environment for healthier living. In his foreword, Dr. Mark Hyman (ninetime #1 New York Times bestselling author, founder and medical director of The Ultra Wellness Center and director of the Cleveland Clinic Center for Functional Medicine) writes: “If you struggle with toxicity and all its miseries, I’d love to work with you at my practice, but I realize not everyone can do that. That’s why I’d

the ability to fight off pathogens, and lose weight, Valpone makes the detox experience one of abundance instead of deprivation. While going through the 21-day Elimination Diet, readers are encouraged to fill out a journal each day of what they ate, how they felt, and coping techniques they used for a thoughtful and lasting behavioral modification.

Amie Valpone, HCC, AADP, and the founder of TheHealthyApple.com, healed herself from a decade of chronic illness. Amie cooks for a variety of clients, including celebrities, using organic, anti-inflammatory foods to create recipes and meal plans. She lives in New York City.

like to ‘prescribe’ Amie Valpone’s Eating Clean, which becomes the next best thing to a functional doctor visit.” With her 21-day Elimination Diet, Valpone gives her best tips to kickstart the food and lifestyle transformation that comes from clean eating long-term. By switching from foods that trigger sugar cravings, chronic symptoms, and other imbalances to fresh ingredients that feed good bacteria, reduce inflammation, improve

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Valpone also includes a two-week detox meal plan to introduce readers to the healthy lifestyle without being overwhelmed. “This meal plan is filled with nutrient-dense foods to help you see results, remove toxic triggers, and reverse symptoms you may be experiencing such as bloating, gas, arthritis, acne,” writes Valpone. Her approach focuses on how much your health can improve when you got your body working for you, not against you, and how detoxing can address and correct the imbalances that may be affecting your system, which medicine might only cover up, or even exacerbate. EATING CLEAN also gives a list of ingredients for the readers to include or exclude in their diet; hidden names for sugar used in ingredient lists; and what to eat when you’re tempted to reach for the coffee, bread basket, or a sugary cocktail. Valpone also takes the time to explain the problems ingredients like caffeine, soy, conventional meat, and gluten can cause in your body, and offers the healthiest options for substitutions.

H E A LT H Y

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H E A LT H Y

Amie Valpone provides more than two hundred easy, delicious, and detox-approved recipes in EATING CLEAN that are free of gluten, dairy, soy, peanuts, eggs, corn, eggplant, white flour, refined sugar, and any ingredients that come from a can. All of the recipes can be substituted or improvised depending on what the reader likes. Highlighted recipes from EATING CLEAN include: • Scrumptious Breakfast options: Sunday Morning Blueberry Pear Oatmeal Bake, Breadless Coconut Vanilla French Toast, Millet ‘n’ Veggie Breakfast Tacos, or quick on-the-go no-bake Fuel Up Bars. • When it comes to snacks, finger foods are the quickest and simplest way to go— Amie’s Small Bites chapter contains: Freckled Sesame Almond Clusters, Abundant Mango Cardamom Walnut Bars, and grain-free Lemon Peppered Almond Crackers. • Appetizers like Herbed Avocados with caramelized lemon drizzle recipe or Sunrise Nori Wraps with spicy tahini drizzle that keep readers energized and satisfied until their next meal.

“I’m not into labels. This isn’t about being a vegan, vegetarian, or flexitarian. If you want to come up with a name for what this is, knock yourself out, but the most important thing is to eat foods that make your body feel good.” that are healthy and delicious, like the Lighthearted Raw Grain-Free Fudgy Brownies.

list of replacement options and a list of Do-It-Yourself cleaning products and detoxifying house plants that can help.

EATING CLEAN also takes the time to explore the toxins that are in what we eat and drink, and also in household products and high-end beauty products too, from Teflon-coated nonstick pans to disinfecting wipes and blankets. Valpone gives a

By eliminating the toxins from the home and using these simple recipes, readers can reset their body and live a healthier lifestyle. EATING CLEAN brings readers a tastier and easier transition back to wellness.

• The Roasted Onion and Sweet Pea Salad with fresh mint and creamy almond dressing, which would make a tasty lunch or light dinner. • Vegetable-based entrees packed with healthy carbohydrates, protein, and healthy fats, including: Raw and GrainFree Zucchini Pad Thai, Moroccan Chickpea Skillet Pizza, or Carefree Carrot and Brussels Sprouts Medley. • Amie also includes from-scratch sauces to zest up entrees like the peppery Sunflower Pesto, and decadent desserts

“Amie approaches detoxification and optimal health from a genuine place. She has struggled with toxicity and many of its health-robbing ramifications. Along the way, she’s developed a roadmap she shares in this groundbreaking book that can also help you heal your health, your weight, and your life.” —Mark Hyman, MD, nine-time #1 New York Times bestselling author

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Berry Medley Ice Cream FOOD

RECIPE COURTESY OF CRUNCHIES

Prep: 2 mins Total Time: 2 mins

INGREDIENTS

• Vanilla Bean Ice Cream • Your Favorite Crunchies Fruits • Waffles Cones

INSTRUCTIONS

Use a spoon to combine your favorite Crunchies fruits with decadent vanilla been ice cream. Serve up in a cone and enjoy!

PERFECT FOR INTERNATIONAL EAT ICE CREAM FOR BREAKFAST DAY ON FEBRUARY 18TH! S E E PA G E 6 0 F O R D E TA I L S .

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AWARENESS

FEBRUARY 18th IS INTERNATIONAL EAT ICE CREAM FOR BREAKFAST DAY! As if this wasn’t enough to get behind without any other reason than ice cream for breakfast, wait until you hear WHY… On this day, we honor all children who are fighting a battle with cancer. People from all over join the support and bring awareness by eating ice cream for breakfast on February 18th and posting a picture on their social media. You can read about it at Eat Ice Cream for Breakfast. In honor of this important day of awareness, Brio is running a support campaign to highlight the cause.

If you haven’t heard of Brio yet, it’s a delicious NEW ice cream brand that is surprisingly nutritious. Each serving of Brio Ice Cream offers: • 6 grams of protein per serving • A rich dose of calcium, magnesium and vitamin D • 24 other vitamins and minerals • Omega 3-6-9 • Prebiotic fiber • A powerful boost of antioxidants like vitamins A, C and E • A healthy dose of selenium So, this February 18th, don’t forget to Upgrade Your Ice Cream™ with Brio and help raise awareness for kids fighting cancer.

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