Food Solutions Magazine June 2015 by Food Solutions Magazine

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TABLE OF CONTENTS

Science

There are triggers for celiac disease, according to research, and not so surprisingly, these are different for adults and children. Leigh Reynolds shares the current science beginning on page 10.

Food

This month it’s all about simple warm weather dishes and useful how-to articles for making jam, nut and seed butter and bone broth!

Nutrition

If you suffer from migraines, you are not alone. This month, Dr. Mark Hyman explains potential causes and cures in his article, Migraines: Causes & Cures.

24 Nutrition

Can’t shed those extra pounds? Your thyroid could be the problem and Dr. Aviva Romm has the answers in her article starting on page 24.

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

No-Can Strawberry Jam..........................................................................44

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

Mango Blackberry Salsa..........................................................................46

Triggers for Celiac Disease...................................................................... 10

Cantaloupe Soup........................................................................................48

Truth & Lies about Gluten Free Living..................................................15

Peaches with Nutmeg..............................................................................50

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

Avocado Fudgecicles..................................................................................51

Thyroid Disease & Weight Loss.............................................................24

Quest Strawberry Ice Cream.................................................................. 52

Bone Broth: Healing Elixir How-To.......................................................30

Sorghum: Whole Grain of the Month..................................................54

Super Foods for Your Little Super Heroes.........................................34

Sorghum Pilaf with Spring Vegetables...............................................56

This Month’s Recipes................................................................................38

Red Palm Oil Dip.........................................................................................58

Zucchini Chips.............................................................................................39

Blended Strawberry Lemonade........................................................... 60

Grilled Romaine Wedge Salad............................................................... 40

Lemon Lavender Cups..............................................................................62

Dragonfruit Granita................................................................................... 41

Baking with Sorghum Flour....................................................................64

Make Your Own Nut & Seed Butters...................................................42

Get Bikini Ready: Eat More Carbs!........................................................66

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

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

CONTRIBUTING WRITERS Aviva Romm, MD Lisi Parsons Leigh Reynolds Mark Hyman, MD Dr. Vikki Peterson COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com

I think I’ve enjoyed putting together this issue more than any other. Gathering useful information like the top super foods to serve the kiddos while they’re out of school for summer and compiling recipes for delicious warm weather treats like strawberry lemonade, avocado fudgesicles and savory zucchini chips really has me in the summer spirit. Of course, the weather where I am isn’t encouraging me to whip up frozen treats. It’s still long sleeves and jackets weather here in Normandy, and some days, it’s even trench coat weather (like in the picture, taken on the coast at Le Havre recently). So, while you’re having popsicles and wearing strappy sandals, I may very well be eating bowls of piping hot soup with buttery baguettes. (The gluten-free options here are phenomenal!) But, regardless of where we are and what we’re eating, we still share a common goal – achieving optimal health while enjoying our gluten-free lifestyle. This month, we have a stellar lineup

of pieces from our experts on a wide range of topics. Dr. Mark Hyman shares some practical information on what may be causing your migraines and offers some potential cures. Leigh Reynolds has some terrific scientific insight for us on triggers for celiac disease and points out how these differ in children and adults. So many adults with celiac disease deal with thyroid issues, too, as they are both autoimmune diseases and can often occur together. If you’re in that category, be sure to read Dr. Aviva Romm’s piece on how to manage weight when you have thyroid disease. It’s a practical, downto-earth read with great advice. And we have plenty of healthy recipes to help you maintain your nutrient levels along with keeping your waistline in check – any time we can make a treat like fudgesicles healthy, I’m in! Of course, I may need to wait a month before breaking out the frozen treats. Wherever you are, enjoy what summer has to offer and be well,

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

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CONTRIBUTORS

research, advocacy and public

Dr. Rudert is Medical Advisor for

policy work, he strives to improve

the Celiac Disease Foundation, the

access to Functional Medicine, and

Gluten Intolerance Group of North

to widen the understanding and

America and for the Gluten Free

practice of it, empowering others

Certification Organization (GFCO).

to stop managing symptoms and

She is Medical Director for Atlanta

instead treat the underlying causes

Gluten Intolerance Group (GIG),

of illness, thereby also tackling our chronic-disease epidemic. LEIGH REYNOLDS recognized a

and founder and president of the States that manages adults and

Atlanta Women’s Medical Alliance,

teenagers with celiac, she has

the largest alliance of female

need for high quality-gluten free

Dr. Hyman is Chairman of the

evaluated over 1000 patients with

physicians in the United States.

nutritional supplementation so she

Institute for Functional Medicine,

celiac disease and gluten

In demand as an expert in celiac

founded Gluten Free Therapeu-

and was awarded its 2009 Linus

sensitivity.

disease, she was the Keynote

tics™. Leigh set out to make one of

Pauling Award for Leadership

the most beneficial gluten-free

in Functional Medicine. He is

Dr. Rudert’s focus is identifying the

including the New England Celiac

supplement lines available. With

currently medical editor at the

core causes of gastrointestinal

Conference, co-hosted with the

high quality pharmaceutical grade

Huffington Post and on the

issues with a comprehensive

Beth Israel Deaconess Medical

ingredients and scientifically

Medical Advisory Board at The

evaluation enabling her to treat

Center/Harvard, and national GIG

researched formulations Gluten

Doctor Oz Show. He is on the

underlying medical conditions

meetings. Dr. Rudert was the

Free Therapeutics™ is proud to

Board of Directors of The Center

that may have previously been

advising physician for the popular

offer its customers a superior line

for Mind-Body Medicine, and a

undetected. Dr. Rudert then

television series House which

of nutritional supplements called

faculty member of its Food As

creates an individualized course

featured a segment concerning

CeliVites.

Medicine training program. He is

of treatment tailored to each

celiac. Dr. Rudert is a former

also on the Board of Advisors of

patient’s unique set of needs.

Assistant Professor of Medicine

Memhet Oz’s HealthCorps, which

Rather than just treating the

with Emory University. Learn more

tackles the obesity epidemic by

symptoms of the disease, Dr.

about Dr. Rudert and her practice

“educating the student body” in

Rudert believes the best results

at DrCynthiaRudert.com.

American high schools about

are achieved by getting to the

nutrition, fitness and mental

core cause of the problem and

resilience. He is a volunteer for

treating the disease accordingly.

Partners in Health with whom he

Dr. Rudert sees patients from all

worked immediately after the

over the United States for second

earthquake in Haiti and continues

opinion consults on a variety of

MARK HYMAN, MD has dedicated

to help rebuild the health care

gastrointestinal disorders.

his career to identifying and

system there. He was featured on

addressing the root causes of

60 Minutes for his work there.

chronic illness through a

Speaker for multiple programs

Committed to educating the public, patients and physicians about

MARCI PAGE SLOANE, MS, RD,

groundbreaking whole-systems

CYNTHIA S. RUDERT, M.D.,

this commonly missed disorder,

LDN, CDE is a Registered and

medicine approach known as

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

Dr. Rudert lectures throughout

Licensed Dietitian/Nutritionist and

Functional Medicine. He is a family

Gastroenterologist in Atlanta,

the United States and Canada on

Certified Diabetes Educator in

physician, an eight-time New York

Georgia, whose practice is

celiac disease. She also lectures on

south Florida. She grew up in New

Times bestselling author, and an

primarily devoted to the screening

inflammatory bowel disease, irri-

York City where she graduated

internationally recognized leader in

and following of patients with

table bowel syndrome, pancreatic

from Columbia University with a

his field. Through his private

celiac disease. With one of the

exocrine insufficiency and small

double Master’s degree in

practice, education efforts, writing,

largest practices in the United

intestinal bacterial overgrowth.

Nutrition and Physiology.

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

CONTRIBUTORS

Marci is CEO of Food Majesty, Inc.

that respects the intrinsic healing

HealthNOW is known for using

author of Reality Diabetes ~ type

capacities of the body and nature

a multi-disciplined approach to

2, The Diet Game: Playing for Life!,

- while helping women take their

address complex health problems,

The Divorced Woman’s Diet and is

health into their own hands. Her

many of which are rooted in

contributor to Chicken Soup for

goal is to foster greater access to

gluten intolerance. Patients travel

the Soul Healthy Living Series

a health-based, trans-disciplinary

from all over the world to experi-

Diabetes. Sloane is a nutrition and

health care model. Her primary

ence the best of what HealthNOW

disease counselor, speaks

commitment is to practicing and

offers, combining internal medi-

frequently in the community, is

teaching clinical medicine,

cine, clinical nutrition, chiropractic

coordinator of American Diabetes

Herbal Medicine for Women, a

promoting an ecological basis for

and physical therapy, to identify

Association (ADA) programs, an

distance course with over 800

health, and continuing to care for

the underlying root cause of the

ADA Valor Award recipient and

students around the world. An

mothers, children, and families.

patient’s health condition.

does radio, television and

internationally respected

magazine interviews. Marci is

authority on botanical and

Dr. Romm practices Functional

Practicing for over 20 years, Dr.

passionate about her work and it

functional medicine for women

Medicine for women and children

Petersen remains at the forefront

shows when you meet her.

and children, with 30 years of

at The UltraWellness Center of

of advances in the field of gluten

clinical experience, she is the

Dr. Mark Hyman in Lenox

intolerance, which earned her the

author of 7 books on natural

Massachusetts.

title of Gluten Free Doctor of

medicine, including Botanical

the Year.

Medicine for Women’s Health,

Learn more at www.avivaromm.

winner of the American Botanical

com and visit her on Facebook

She co-authored the book, The

Council’s James Duke Award.

www.facebook.com/AvivaRom-

Gluten Effect, celebrated by other

mMD

leading experts in the field as a

Dr. Romm is an Adjunct Assistant

huge advance in gluten sensitivity

Clinical Professor in the Depart-

diagnosis and treatment.

ment of Family Medicine at Tufts Chef LISI PARSONS, two-time

University School of Medicine. She

Dr. Petersen donates much of her

author of gluten-free & Paleo

is also a member of the Advisory

time to the community where she

Cookbooks, a recipe developer for

Board of the Yale Integrative

speaks about health awareness at

fitness professionals, and a

Medicine Program, is Medical

corporate events in Silicon Valley,

diagnosed celiac. She also suffers

Director of the American Herbal

inclusive of Fortune 500 compa-

from Hashimoto’s disease and

Pharmacopoeia and Therapeutic

nies. She is a national lecturer, ra-

recovered from a disabling nerve

Compendium, and sits on the

injury with the help of whole foods.

expert panel of the American

DR. VIKKI PETERSEN is con-

specifically on the topic of gluten

Lisi has worked as a personal

Herbal Products Association’s

sidered a pioneer in the field of

sensitivity and celiac disease.

trainer and meal planner for fire

Botanical Safety Handbook. She

gluten sensitivity and is ac-

and police departments. She is also

also serves on the Advisory

knowledged in the U.S. for her

She is on the advisory board

a frequent contributor to fitness

Committee of the American

contributions to, and education of,

along with holding an associate

magazines and fitness web pages.

Botanical Council and as Associate

gluten awareness in our country.

editor at-large position at Simply

www.wortheverychew.com

Editor of the Journal of Restor-

A certified clinical nutritionist, and

Gluten-Free Magazine. She has

ative Medicine.

doctor of chiropractic, she is also

been interviewed by CNN Head-

an IFM Certified Practitioner (Insti-

line News and Better Homes & Gardens, amongst others.

AVIVA ROMM, MD is a Board

dio personality and food blogger,

Certified Family Physician,

Dr. Romm is a leader in the

tute for Functional Medicine). She

certified professional midwife,

revolution to transform the

co-founded HealthNOW Medical

herbalist, and the creator of

current medical system into one

Center in Sunnyvale, California.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

JUNE / LETTERS TO EDITOR

I’m a long-time follower of Dr. Vikki Petersen, so I was SO excited to see that she has joined the FSM team of talented writers! Thank you for including her, I look forward to reading the magazine each month, and now, more than ever! Joan in AL

I’d love to see some recipes for how to use the abundance of berries we grow each year on our small farm. I make the usual jams, jellies, pies and such, but would like to get a little more creative this year. Thank you for all the great recipes!! Lola in GA 08

Editor’s reply: Hi, Lola. Great to hear from you and you’re in luck! Our July issue will be bursting with berries (or at least berry recipes!). Stay tuned!

Just diagnosed with celiac disease after being sick for nearly five years. My doctor told me the best thing to do is to stay away from all processed foods to heal my intestines, then I could try adding some packaged gluten-free products. Is that true? I’d love to see an article on that in the future if possible. Thank you. I’m glad I found you online! Richard in NYC

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Editor’s reply: Richard, I’m happy you found us, too! Thank goodness for diagnosis and for a doctor who recommends you focus on gut healing. Yes, the fewer processed foods you eat, the better off you are overall. I will see that we get in some info on this topic in more detail in the future. Thank you for the request!

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SCIENCE

Only 1% of people with the genetic component develop celiac disease. Celiac disease has a strong genetic component, but it’s curious to note that the two versions of genes associated with this condition are also found in about one-third of the general population. Considering that for those people it’s virtually impossible to “escape” gluten and yet only 1% develop celiac disease has raised intriguing questions about what other factors may trigger the onset of this disease. What may trigger celiac disease in infants and children? For susceptible infants and young children, there are several factors that may tip the balance towards celiac disease. These include not only the obvious age at which gluten is first introduced, but also other less 10

evident factors such as infections during those early years and even mode of delivery or season of birth. Literally from the day they’re born, infants at risk are surrounded by triggers that could mean a life-time of potential complications and a gluten-free diet. Elective (but surprisingly not emergency) caesarean sections, for example, seem to be associated with a higher risk of celiac disease later in life. It seems this dramatic way to come out may disturb the development of a normal immune system. In addition, infections during these early stages, especially if overlapping the introduction of gluten during weaning, may be particularly dangerous to kick-

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off the disease. Studies have shown that multiple episodes of infections (both viral and bacterial) before 6 months of age significantly increase the risk of celiac disease, regardless of the type of infection. The exact mechanism is still a mystery, but it is likely these infections open the doors to celiac disease via increased intestinal permeability or an exaggerated reaction to gluten. A third option unfortunately involves the accepted treatment for most infections: antibiotics. Typically, physicians believe the more courses of antibiotic treatments, the higher the risk of developing celiac disease. Some have even gone as far as speculating that the increase in

SCIENCE

ABOUT THE AUTHOR Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

celiac disease observed over the past 50 years was caused by easy access to antibiotics, in the past readily prescribed for every infection. As doctors become stricter with their antibiotic prescriptions, it will be interesting to see if there is a drop in the number of patients suffering from celiac disease in the future. Despite not knowing exactly how, researchers do know what the target for these triggers is: gut microbiota. After all, it is well-established that intestinal bacteria can influence the development of the immune system, leaving those with an unbalanced microbiota due to infections at a higher risk of developing celiac disease. Curiously, being born during the summer months also carries a higher risk of

developing celiac disease, especially for cases diagnosed before 2 years of age. This may sound surprising, but it goes back to risk of infection which these babies are more likely to experience as they’re weaned and introduced to gluten during their first winter. In addition, these summer babies also spent a large proportion of their life in utero during the winter, when there is a greater risk of infections for the mother. What about triggers in adulthood? Not surprisingly given that celiac disease is an auto-immune condition, any infection throughout life can trigger the development of celiac disease. Again, researchers believe these infections can “help” gluten peptides cross the intestinal barrier, and activate an immune response in susceptible individuals. It’s certainly not uncommon for patients to attribute the onset of their symptoms to a stressful episode or infection.

It doesn’t even have to be a life-threatening infection. For example, researchers have identified that a mild fungal infection with C. albicans can be sensed by the immune system in a similar way to the presence of gluten, which can trigger celiac disease in geneticallypredisposed individuals. Other times, like with antibiotics, it’s not the infection per se, but the treatment that acts as a trigger. This seems to be the case with hepatitis, where popular treatments, particularly IFN-α, may set in motion this condition due to their effect on the immune system. However, not all invading pathogens are actually bad ... if present in small doses! Researchers have detected an inverse relationship between H pylori infection and risk of celiac disease. Serious infections can result in permanent gastric problems including ulcers, but it turns out low numbers of this bacteria

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

SCIENCE

can have a protective effect against the development of celiac disease. In this case, it’s their absence that represents the trigger for this condition. Again, the mechanism is not known but, if kept under control, this bacteria is associated with lower risks of allergic and inflammatory conditions.

Canova C, Zabeo V, Pitter G, Romor P, Baldovin T, Zanotti R, Simonato L. Association of maternal education, early infections, and antibiotic use with celiac disease: a population-based birth cohort study in northeastern Italy. Am J Epidemiol. 2014;180(1):76-85.

Finally, what can be classed as an unexpected trigger for celiac disease involves cases of head trauma. It may be tempting to suggest that this is simply due to the rigorous medical surveillance after any serious accident or injury involving the head. Long term contact with physicians may lead to the detection of other unrelated conditions, including celiac disease.

Lebwohl B, Green PH, Murray JA, Ludvigsson JF. Season of birth in a nationwide cohort of coeliac disease patients. Arch Dis Child. 2013;98(1):4851.

Ivarsson A, Hernell O, Nyström L, Persson LA. Children born in the summer have increased risk for coeliac disease. J Epidemiol Community Health. 2003;57(1):36-9.

Ludvigsson JF, Hadjivassiliou M. Can head trauma trigger celiac disease? Nation-wide case-control study. BMC Neurol. 2013;13:105. Mårild K, Ludvigsson J, Sanz Y, Ludvigsson JF. Antibiotic exposure in pregnancy and risk of coeliac disease in offspring: a cohort study. BMC Gastroenterol. 2014 Apr 14;14:75.

However, the same effect is not observed with other types of equally dangerous accidents. After any injury, the body reacts against the inflammation by activating an immune response. The problem with this particular response to brain trauma is that it relies on a substance very similar to the one elicited by gluten. In a moment of “temporary confusion”, as the body reacts to one, it may also start reacting to the other and trigger celiac disease. The list could go on and there are several other factors currently seen as tentative triggers for celiac disease, including low birthweight, gender or educational level. More research is needed, but this long list only serves to emphasise how multi-factorial this condition is and how describing it as a simple auto-immune condition is a massive understatement. REFERENCES

Akbari P, Braber S, Gremmels H, Koelink PJ, Verheijden KA, Garssen J, Fink-Gremmels J6. Deoxynivalenol: a trigger for intestinal integrity breakdown. FASEB J. 2014;28(6):2414-29.

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Mårild K, Stephansson O, Montgomery S, Murray JA, Ludvigsson JF. Pregnancy outcome and risk of celiac disease in offspring: a nationwide case-control study. Gastroenterology. 2012;142(1):39-45.e3. Myléus A, Hernell O, Gothefors L, Hammarström ML, Persson LÅ, Stenlund H, Ivarsson A. Early infections are associated with increased risk for celiac disease: an incident case-referent study. BMC Pediatr. 2012;12:194. Riddle MS, Murray JA, Cash BD, Pimentel M, Porter CK. Pathogen-specific risk of celiac disease following bacterial causes of foodborne illness: a retrospective cohort study. Dig Dis Sci. 2013;58(11):3242-5. Rubio-Tapia A, Kyle RA, Kaplan EL, et al. Increased prevalence and mortality in undiagnosed celiac disease. Gastroenterology. 2009;137(1):88–93 Stene LC, Honeyman MC, Hoffenberg EJ, et al. Rotavirus infection frequency and risk of celiac disease autoimmunity in early childhood: a longitudinal study. Am J Gastroenterol. 2006; 101:2333–2240 Welander A, Tjernberg AR, Montgomery SM, et al. Infectious disease and risk of later celiac disease in childhood. Pediatrics. 2010; 125:e530–e536

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NUTRITION

A book was released recently called “The Gluten Lie”. Of course it got my attention, having personally spent a great deal of time educating patients, readers and viewers about the dangers of gluten in those who react negatively to it. What is the truth? Is it what we believe? Is it what we “see” or “experience” as being valid? Is it what we’re told? It’s an interesting question. And of course there’s the converse, the lie. What’s a lie? In my field of root cause medicine and clinical nutrition, yesterday’s “lie” is today’s “truth” and sometimes vice versa. What do I mean? We learn new things in our field every week. Those discoveries can sometimes negate what we thought was true before. Does that make us all liars? No, of course not. It makes us discoverers and seekers and it makes us willing to change in order to effect the greater good for mankind.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

Finding support for what we wish we could believe is of no value if not rooted in science and fact. Always be honest with yourself, above all else, for your best health.

The author of this new book states that “It’s hard to believe that twenty years ago virtually no one, including health enthusiasts, had even heard of gluten.” That’s a little ridiculous since celiac disease has been officially and formally known to be caused by gluten for almost 50 years. Lab tests evaluating immune response to gluten, as an indicator of gluten sensitivity, have been in existence for over 20 years. Does that make the

feel way f#*king better all day. Whenever you feel shi#*y, that’s because of gluten. It’s just true. Gluten’s a vague term. It’s something used to categorize things that are bad. You know, calories. That’s a gluten. Fat, that’s a gluten.”

author a liar? Does it mean he has a tendency to exaggerate or is there some other agenda afoot? The author’s professional background is that he is an assistant professor of religion. His academic work, according to his own bio, focuses on classical Chinese thought, the philosophy of play and the intersection of religion and medicine. He received his PhD in religion and literature from a divinity school in Chicago. Does a career as a professor of religion mean that you liberally slew curse words around? Apparently it does in this professor’s case, since the opening of his book reads (I have used symbols within each word as I personally don’t think it’s appropriate to spell out these words fully in print.): “If you stopped eating gluten, you’d

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

It’s an interesting opening to a book. Gluten is anything but a vague term. It specifically refers to a group of proteins from very specific grains. The opening to the book states that “gluten” is like “calories” and “fat” – bad. Yes, I appreciate that he means “excess calories” and “excess fat”, but wouldn’t you think that someone who is trying to dispel lies would be a bit more precise in their language? Or is the book just about sensationalism and being provocative in the name of selling books? Let’s cut to the chase of what this book is actually about. Full disclosure - I haven’t read much of it. But based on what I have and the reviews of those promoting it, the objective is that humans easily fall prey to fads and the “truth“ is that much of what humans “think” are food reactions are actually psychological. How did I come to that conclusion? I’m just “listening” to what the author

NUTRITION

believe that what you eat doesn’t affect your health? Some large companies come to mind - Monsanto, pharmaceutical companies, fast food companies, and purveyors of high fructose corn syrup, artificial sweeteners and the like. WHY do they want you to believe such nonsense? Perhaps because they want you to keep buying what they have to sell? Perhaps because if too much real truth comes out people may start demanding that these companies stop poisoning us.

himself states, and I quote: “But when it comes to food sensitivities, people are incredibly unwilling to question self-¬diagnoses. No one wants to think that the benefits they experienced from going gluten-¬free or eliminating MSG might be psychological. That would mean the problem was psychological to begin with, and there’s something intensely disturbing about the notion that we can make ourselves sick. Psychology, not physiology, becomes the mechanism of illness, and the individual displaces bad food as the source of blame for their suffering. This can make us feel vulnerable, stupid, and weak, as though we have the choice to be better but lack the mental acuity to manage it.” Really? Patients with celiac disease or non-celiac gluten sensitivity only “seem” to react to gluten? Their real problem is that they have a psychological problem? Yes, you should feel insulted; I know I did.

The author goes on to further state: “Everyday foods don’t have life-giving or death-¬dealing properties. Grocery stores aren’t pharmacies. Your kitchen isn’t stocked with silent killers, and the charlatans that make a living on false promises and uncertain science need to be revealed for what they really are. The time has come to slay our dietary demons, by exposing the falsehoods and liars that give them life.” I would very much like to argue the point that everyday foods aren’t life-giving or death-dealing. They absolutely are! I can just imagine what it would be like to be in a room with this religion professor. He and I could get quite heated in our discussions. What he would like you to believe is that what you eat has nothing to do with your health. If foods are neither “life-giving” nor “death-dealing” then what are they? I assume, moot in his opinion. Food, in his opinion, is just something you put into your body because you are hungry, not because it has any effect on you. And remember, any effect it “appears” to have is all in your head, per this author. Interesting… Who else wants you to

Yes. That’s the string that needs to be pulled when getting to the bottom of how a religion professor managed to get a major publishing house to go forward with a book that has the intent to “inform” us that we should relax and eat whatever we want because it truly doesn’t matter. Look at it this way: If none of these things were affecting our health, why has their introduction in the past 50-75 years resulted in chronic degenerative disease occurring at a younger and younger age? Why are

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 us for a FREE consultation – 408-733-0400.

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diseases that used to be seen in 60 and 70 year olds being found in our pre-teens? Is it because our diets are so healthy? Have these insidious, destructive changes occurred isolated from all the increased chemicals, pesticides, preservatives, artificial colors, flavors, antibiotic and hormone-ridden animals and GMO? Do they really think that we don’t see the handwriting on the wall? Actually they don’t think that. They are nervous that we DO see the truth and they are desperately, in a “hail Mary” move, trying to dissuade us before we become too smart, too powerful and actually make an impact in their bottom line. And sadly that’s all they care about, THEIR bottom line – not your health.

wish we could eat whatever we want, as much as we want and not feel the slightest adverse effect from it? Don’t we all wish that we could “think it right” and cause food to have no effect on us? That’s what this book is trying to say and I know the media is going to have so much fun with it. I can just hear the talk show hosts laughing and giggling as they insinuate that we take this “food stuff” just too seriously. They’ll say, “let’s just live a little” and not be so concerned. Well that’s a fool’s paradise.

I’m no detective, but I promise you that the “money” behind this book lies firmly in the laps of some major big business that is firmly vested in producing products that injure your body. Whether it’s manufacturers of pharmaceuticals, chemicals, fast food or GMO – it’s one or more of them and they are not telling you the truth – far from it.

Personally what I want for you is true health, true vitality and that comes from scrutinizing what you put in your mouth. Do I wish it was easier? Sure I do, but the truth is that it isn’t easy in today’s world. We have to work at being healthy. I don’t mind hard work, especially when the fruits of my labor result in an almost 60 year old body feeling fabulous all day, every day with high energy, vitality and no physical complaints. Some work? Yes. Worth it? Absolutely! And that’s what I want for you too!

What they are telling you is perhaps what many of us want to hear. Don’t we all want to think that it doesn’t matter what we eat? Don’t we secretly

Don’t fall for these lies. We do know better which is why this book is being so intensely promoted. I can’t remember the last time I say a billboard in a

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major city promoting a book, but there it was. What should you do? Eat the cleanest, purest food you can get your hands on. Eschew GMO always, along with high fructose corn syrup, artificial anything and animals fed hormones, antibiotics and GMO feed (sadly most of our animals). Find out if you’re sensitive to gluten or dairy or other common food sensitivities because I guarantee you that food sensitivities are most definitely real and they most definitely have a negative effect on your health. Lastly, find a doctor who appreciates that what you put in your mouth DOES affect your health and is savvy in how to optimize the function of your gut and immune system, to start. If you need help, I’m most happy to assist. I can help you to find a clinician near you or offer our services at our destination clinic that treats patients from across the country and around the world. We are here to offer real help with real truth as we know it. I look forward to hearing from you!

Dr Vikki Petersen, DC, CCN, CFMP Author of “The Gluten Effect” Founder of HealthNOW Medical Center www.healthnowmedical.com

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M O R E T H A N 1 0 M I L L I O N Americans have migraines creating a burden of mostly unnecessary suffering. These severe, nearly disabling headaches can occur anywhere from once a year to three to four times a week. They can last from hours to days. They are often associated with an aura, light sensitivity, nausea, vomiting, and severe throbbing pain on one or both sides of the head. Migraines are even associated with strokelike symptoms or paralysis in some cases â&#x20AC;Ś The cost to society is also enormous. Migraine headaches add $13 billion to $17 billion to our healthcare costs each year. These costs include medications, emergency room visits, hospitalization, physician services (primary care and specialty), laboratory and diagnostic services, and managing the side effects of treatment. Migraines have indirect costs as well. A headache is the most frequent pain-related complaint among workers. Focusing specifically on migraines, one study found that the annual cost to employers exceeded $14.5 billion, of which $7.9 billion was due to absenteeism and $5.4 billion was due to diminished productivity.

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CHECK UP WITH DR. MARK HYMAN

Don’t ask “how shoudl I treat it?”. Instead, get to the root of what is causing the migraine.

So this is a HUGE problem — both for those who suffer and for society as a whole. Worse, migraines are hard to treat and very difficult to prevent with conventional approaches. There are a host of preventive drugs — calcium channel blockers, beta-blockers, anti-seizure medications, antidepressants, and more –which work poorly, if at all, and are accompanied by frequent side effects. Some doctors are even using Botox to paralyze neck muscles in the hopes of easing migraines. There is also a class of medication called triptans (like Imitrex, Maxalt, and Zomig) that can stop a migraine once it starts. Though these have made migraine sufferers handle the attacks better, they are expensive and have serious potential side effects, including strokes. Still other treatments can lead to addiction or dependence. Not a pretty picture. And for many, none of these treatments work very well or at all. The problem with migraines is the same one we see so often in medicine: We treat the symptoms, not the cause. The question we really need to ask isn’t, “how do you treat a migraine?” but rather, “what’s causing the migraines?” This is where Functional Medicine comes in. Functional Medicine is medicine by cause; not by symptom. It helps us discover the underlying triggers of disease. And you know what? The root cause of your migraine may not be in your head at all. In fact, it may be caused by many other factors. Let’s go through some of the things that can cause migraines, because 10 people with the exact same symptoms might each have very different underlying causes.

Finding and Curing the Causes of Your Migraines

Food Allergy/Bowel and Gut Imbalances The symptoms: Fatigue, brain fog, bloating, irritable bowel syndrome, joint or muscle pain, postnasal drip and sinus congestion, and more. The testing: Check an IgG food allergy panel and

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Migraines are no different from any other disease. Itâ&#x20AC;&#x2122;s simply the name we call a set of symptoms that are common in groups of people.

A headache is the most frequent pain-related complaint among workers.

also check a celiac panel because wheat and gluten are among the biggest causes of headaches and migraines. Stool testing and urine testing for yeast or bacterial imbalances that come from the gut can also be helpful. The treatment: An elimination diet â&#x20AC;&#x201D; getting rid of gluten, dairy, eggs, and yeast â&#x20AC;&#x201D; is a good way to start. Corn can also be a common problem. Getting the gut healthy with enzymes, probiotics, and omega-3 fats is also important. Chemical Triggers The causes: A processed-food diet including aspartame, MSG (monosodium glutamate), nitrates (in deli meats), sulfites (found in wine, dried fruit, and food from salad bars) is to blame. Tyramine-containing foods like chocolate and cheese are also triggers.

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The treatment: Get rid of additives, sweeteners, sulfites, and processed food. Eat a diet rich in whole foods and phytonutrients. Hormonal Imbalances The causes: Premenstrual syndrome with bloating, fluid retention, cravings, irritability, breast tenderness, menstrual cramps; use of an oral contraceptive pill or hormone replacement therapy; or even just being pre-menopausal, which leads to too much estrogen and not enough progesterone because of changes in ovulation. The testing: Blood or saliva hormone testing looks for menopausal changes or too much estrogen. The treatment: Eat a whole-foods, low-glycemic load, high-phytonutrient diet with flax, soy, and cruciferous veg-

CHECK UP WITH DR. MARK HYMAN

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

The problem with migraines is the same one we see so often in medicine: We treat the symptoms, not the cause.

etables such as broccoli, cabbage, Brussels sprouts and cauliflower. Use herbs such as Vitex, along with magnesium and B6. Avoid alcohol, caffeine, sugar, and refined carbohydrates. Exercise and stress reduction techniques also help. Magnesium Deficiency The symptoms: Anything that feels tight or crampy like headaches, constipation, anxiety, insomnia, irritability, sensitivity to loud noises, muscle cramps or twitching, and palpitations. The testing: Check red blood cell magnesium levels. Even this can be normal in the face of total body deficiency, so treatment with magnesium based on the symptoms is the first choice. The treatment: Magnesium glycinate, citrate, or aspartate in doses that relieve symptoms or until you get loose bowels. If you have kidney disease of any kind, do this only with a doctor’s supervision. Mitochondrial Imbalances The symptoms: Fatigue, muscle aching, and brain fog, although sometimes the only symptom can be migraines. The testing: Checking urinary organic acids can be helpful to assess the function of the mitochondria and energy production.

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

The treatment: Taking 400 mg of riboflavin (B2) twice a day and 100 to 400 mg a day of co-enzyme Q10 can be helpful, as can as other treatments to support the mitochondria. Keep in mind that sometimes a combination of treatments is necessary. Other treatments can be helpful in selected cases, such as herbal therapies (like feverfew and butterbur,) acupuncture, homeopathy, massage, and osteopathic treatment to fix structural problems. The bottom line is that this problem — which affects one in five Americans and costs society $24 billion a year — is almost entirely preventable, simply by following the principles of Functional Medicine and UltraWellness. So get to the bottom of your symptoms — and get ready for migraine relief. It’s the best way to move toward lifelong vibrant health. To your good health!

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Women are more likely than men to develop thyroid problems, especially in the months just after childbirth.

MOST AMERICANS SUFFER FROM the damaging effects of the Standard American Diet (SAD in so many ways), chronic inflammation, and adrenal stress, so chances are, following some or all of the following recommendations will be relevant to you if you’re having 24

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trouble losing weight. However, sometimes it really is just that your thyroid meds aren’t right for you – either the type or the dose – so Tips #1 and #2 are a great place to start. If you’re not sure whether you have a thyroid problem, head on over here for the information that can help you find out.

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Ask for TSH, free T3 and free T4 thyroid lab tests at your doctor.

Tip #3: Eat Only Real, Healthy Food (& Go Organic) What we choose to eat is dictated by a lot of factors – emotions, memories, cultural patterns, and habit. What we eat is also dictated by a multibillion dollar food industry that profits by getting us to consume sugar-laden, processed fast foods, snack foods, packaged foods, too much meat, too much dairy, and way too many carbs in the form of rice, pasta, bread, crackers, chips, cakes, cookies, and more. Honestly, I don’t even really like calling some of that stuff food.

Tip #1: Check Your Thyroid Labs Double-check your thyroid labs: If your thyroid isn’t doing its job of firing up your metabolism, it’s going to be nearly impossible to lose weight. The labs you especially want to check are your TSH, Free T3 and your Free T4.

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

Tip #2: Adjust Your Thyroid Medication If you’re not on thyroid medication and have abnormal or borderline labs with classic hypothyroid symptoms, consider starting on one that’s right for you. If you’re on thyroid medication, make sure it’s the right one and at the right dose! How do you know? If you’re on the right med at the right dose your thyroid labs should be in the right range and you should be feeling pretty good – that means you have energy, your appetite is normal, you’re not losing hair, and showing other signs of hypothyroidism. Thyroid medication often needs adjustment, commonly needs to be increased, and not everyone responds to the same meds – some women need T3 and T4, some need one or the other in various combinations and doses, and some of you might be getting enough thyroid hormone, but might be unable to use it due to thyroid hormone resistance in the cells. Find a physician who will work with you to get on the right medication at the right dose, without “overdosing” you to the point of hyperthyroidism!

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When I talk about food, I am referring to real food, the stuff that grows naturally on farms and in gardens, that comes from healthy animals if you eat animal products, and that comes in as little packaging as possible with no artificial ingredients. I mean not a one. This means healthy proteins like organic meats, poultry, and eggs in moderation, beans and legumes, lots of vegetables, small amounts of whole, unprocessed grains like brown rice and millet, nuts and seeds, and good quality fats. Healthy foods give our cells the information that they need to perform their jobs in top shape. When we give them that “other stuff,” and too much of any food, even good food, we can end up with insulin resistance. Insulin is a hormone produced in your pancreas lets your body take the sugar you are consuming – both the kinds that are found in whole grains, fruits, and starchy vegetables, and in the form of sweeteners and junk food – into your cells so that they can turn it into energy. When you consume too many unhealthy foods, and too many starches and sugars in general – even the healthy kinds – you can become insulin resistant, meaning that your cells can no longer effectively use insulin. They just don’t respond to its signals. This leads to a build-up of

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Many chemicals on foods can disrupt thyroid function. Buy organic when possible.

sugar in your blood that itself can cause damage, and which your body turns into and stores as fat. That fat tends to go to two main places – around your organs, especially your liver where it causes fatty liver disease (a major problem in our country), and to your waist where it causes inflammation-producing belly fat. To overcome insulin resistance, you’ve got to kick the sugar and junk completely out of your diet. Learn to eat a plantbased, nutrition-rich whole foods diet. Don’t let the food industry dictate your choices. Learn to make the healthiest possible choices – so you can live your life with the energy you deserve and the body you want. Supplements can also be helpful in reversing insulin resistance. Your doctor can check for insulin resistance with a fasting, 1 hour and 2 hour insulin test, along with glucose testing. I recommend the following be taken daily if you have insulin resistance, 1-2 TBS flax seeds, 2000 mg fish oil, 2000 units vitamin D, 600 mg magnesium glycinate, a B-complex supplement, 300 mg alpha-lipoic

Replace sugary snacks with nutritious naturally sweet foods like fruit when you need a sweet treat.

acid, and 500 mg of chromium daily. I also recommend including cinnamon and green tea as part of the daily diet; these can also be taken in supplement form to help reduce insulin resistance. Another important aspect of food (and water) is environmental toxin contamination. Many of the chemicals on in and our foods can interfere with thyroid function, making it harder to lose weight, and also possibly interfering with your thyroid medication. Go organic to the extent that you can afford, and make it a health priority to spend money on good quality food instead of non-esssentials (for example, many adults are spending upwards of $1500/ year on “to-go” coffee from Starbucks, or thousands of dollars on soft drinks). Additionally, chemicals in our water, notably fluoride, have been proven to interfere with thyroid function so drink and cook with only filtered water. A reverse osmosis or charcoal filter can easily be fitting onto your kitchen sink, and you can explore the costs of a filter for your whole house if you have your own home.

Tip #4: Learn to Hari-Hachi-Bu How much we eat is also dictated by a multibillion-dollar food industry that profits by getting us to each twice as many calories as we need daily. Most of us were trained, by what we’ve been served at home and in restaurants, to eat twice as much as we need to. The food industry has specific campaigns that encourage us to overeat, and through lobbying and financial incentives, prevents the government from effectively blocking their advertising messages and strategies. Hari-hachi-bu is the Japanese concept of eating until one is only 80% full – eating enough to feel comfortable satiety but stopping before you feel “full” – and way before you feel “stuffed.”

Tip #5: Adios the Inflammation Inflammation is an important part of life – it helps us to fight infection, for example. But insulin resistance, chronic stress, chronic exposure to foods that cause inflammation if we’re intolerant like gluten and corn, and for most of us, sugar, as well as on-going exposure

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Tip # 7: Get a Move On It! Ok, I didn’t say you could get away with no exercise – I just said you don’t have to do 2 hours a day! You actually don’t even have to exercise, per se, ever. But you do have to move your body. Our bodies were not meant to be sedentary pretty much at all, but most of us sit – well – in reality – for most of the day. We sit in our cars, we sit at our desks, and we sit and watch TV. You know what I mean. All this sitting, or even standing without moving a whole lot, increases inflammation and insulin resistance.

Thyroid problems are thought to affect 10% of all women, but doctors tend to underdiagnose this condition in women.

Move your body every day, even if it’s dancing around your home or walking the dog.

to environmental toxins in our food, air,water, homes, body products and more – all create this same kind of havoc in our bodies, damaging our cells due to a process called oxidative stress, which is like little fires burning out of control throughout our bodies. To break the pattern, we have to eliminate the triggers I just mentioned, eat only a healthy, whole foods diet rich in a rainbow of fruits and veggies, and sometimes we need supplements, especially antioxidants, to help restore the calm. Antioxidant rich foods include berries (fresh or frozen) and leafy green vegetables; supplements include resveratrol, NAC, and quercetin, as well as vitamin C.

Tip # 6: Nourish Your Adrenals Your adrenals are two tiny glands that sit on top of your kidneys and control your stress response, partly by producing an anti-inflammatory chemical called cortisol. The problem is that cortisol, just like taking a steroid, wreaks havoc on your insulin, bumps up your blood sugar, makes you gain weight (yup, you

guessed it, especially around your belly!), and makes you retain water. Chronic daily stress, poor sleep, and chronic inflammation from foods in your diet or other causes can all keep your adrenals stuck in the on-position and this can make it really hard to lose weight. Nourish your adrenals by reducing excess stress however you can – walk, do yoga, meditate, write in a journal several times a week, dance hard, have a date with your friend, and of course get better sleep.

Some common symptoms of thyroid problems are: fatigue, stubborn pounds you can’t lose and irregular periods (women)

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What can you do? Shake it up each day with 15 minutes of dancing – you can close your office door, put on some headphones, and turn on your IPhone. I keep several dance stations at the ready – from a disco station to reggae, and I stretch, jump about, and dance. Get your office out for a lunchtime walk – or go by yourself if nobody else wants to walk (aka get healthy!). You can keep some squishy sneakers in your handbag, car, or in your desk. Go for a walk before you settle in at home after work, or go for an after dinner walk. The possibilities are endless, can be fun, and don’t require a gym or fancy equipment. But those can be helpful, too, if you have the time, commitment, and access. I’ve had tremendous success in my practice helping women with hypothyroidism to lose weight. These women are dedicated to living their lives to the fullest, which means they are willing to do the work of changing their diet, getting enough rest, adding in a bit of movement or some regular exercise. I know how thrilled they are with the results – energy, stable mood, clear thinking – and losing the weight they thought – and sometimes were told – that they just couldn’t take off. You can do it, too! Wishing you health and success! Love, Aviva.

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Adding bone broth to your meal plan can be one of the healthiest things you can do for your overall well being.

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NUTRITION Ask your butcher for bones to use for making your own homeade broth!

Bone broth aids healing for ailments like: • Leaky gut • Skin irritations • Arthritis • Crohn’s disease • Ulcerative colitis • Brittle nails • Thyroid disease • Anemia • Common cold • Flu Bone broth can even help reduce cellulite! The reason bone broth so healing is due to its easily absorbable protein and mineral content. A few of the key healing components of bone broth are: • Glucosamine • Chondroitin • Calcium • Magnesium

Get your slow cooker ready... healing bone broth is on the way!

Bone broth also contains gelatin and collagen each having incredible health benefits.

• Arginine • Glycine • Proline

Health Benefits of Gelatin and Collagen in Bone Broth • Healthier and younger looking skin, hair and nails. • Reduced joint pain. • Improved intestinal health and reduction in leaky gut syndrome (actually helping to seal the intestinal lining). • Improved thyroid function (due to amino acids not found in other protein sources).

Due to these anti-inflammatory compounds, bone broth has become a popular sports recovery drink for many pro and amateur athletes.

Bone broth also contains anti-inflammatory components that help reduce systemic inflammation as well as joint and muscle inflammation. For example:

In addition to its many healing properties, bone broth is: • Inexpensive (bones from a butcher are only a few dollars per pound) • Versatile • Easy to make at home Tips for Selecting Bones for Homemade Bone Broth: • Use bones from organically raised livestock. • Choose grass fed beef when possible. • For chicken bone broth, use bones from pasture raised chickens. Uses for Bone Broth: • Add bone broth to soups instead of traditional stock. • Instead of water in the slow cooker with roasts, add in bone broth. • Thin sauces and gravies. • Use as the liquid component in chili. • Baste oven roasted chicken. • Toss vegetables in a bit for oven roasting. • Simply drink it warm as you would a cup of tea.

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Making Homemade Bone Broth

There are many different methods for making bone broth and the way you choose to make it comes down to personal preference. Seasonings Some like adding vegetables or seasonings. Others (like myself) prefer a basic broth with the only addition a bit of black pepper and a splash of apple cider vinegar. This yields a more neutral flavored broth that can be added to a variety of recipes without altering the way a recipe tastes.

Cooking Time I prefer cooking my bone broth for a minimum of 72 hours. I believe this length of cooking time allows the bones to cook down and render as much of the nutrients from within as possible. The addition of vinegar to bone broth makes the liquid more acidic which helps to draw out the nutrients from the bones. Method 1. Place the bones in a six-quart slow cooker and cover with water. (Do not turn on your slow cooker just yet.) 2. Add 1 tablespoon black pepper and Âź cup apple cider vinegar and allow to sit

for 30-45 minutes before turning on the slow cooker. This will allow the vinegar to begin pulling nutrients from the bones. 3. After 45 minutes, begin the cooking process by setting the temperature on the slow cooker to high. Cook for 48-72 hours. 4. During the cooking process, continue to add water to keep the bones covered throughout the cooking process. You will know when the cooking is complete when the majority of the marrow in the bones has disappeared. 5. Once you have rendered the bone broth, spoon out and discard the large bone pieces and pour the remaining broth through a fine colander into a large bowl or glass storage dish. Allow the broth to cool to room temperature before placing in the refrigerator overnight. 6. After overnight chilling, the broth will be congealed and will have a thin white fatty layer on top. Remove and discard this thin fat layer and spoon congealed bone broth into half pint sized mason jars (or size of your preference). I suggest storing it in half pint sized mason jars because you can freeze the jars of broth and take out only what you need while preserving the rest for later use. Just be sure to leave a little space in the top of each jar to allow for expansion during the freezing process.

Adding bone broth to your meal plan can be one of the healthiest things you can do for your overall well being.

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NUTRITION

With summer on its way, parents are saying so long to early morning bus stops, packed lunches and afterschool snacks and hello to having the kids home all day. In addition to our own kids, sometimes summer brings clusters of others, so having plenty of healthy, affordable snacks on hand is a must. Give these 5 super foods a try to keep your little super heroes (and their friends) satisfied all summer long! 34

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03 05

02 04

Bananas – potassium

Eggs – not just for

breakfast, eggs are an excellent source of naturally gluten-free protein that can be served up hardboiled in a number of ways. Try chopping eggs and stirring with a bit of mustard and mashed avocado for quick egg salad, then stuff in long ribs of celery for a hearty, crunchy snack or lunch. Hardboiled eggs halved, sprinkled with coarse salt and a dash of sweet, smoky paprika are excellent served atop a bed of baby greens for a quick side salad.

Nut or seed butters – use almonds,

cashews, pecans and even walnuts to make nut butters for jazzing up the ordinary PB & J, or if you prefer no nuts at all, use roasted unsalted sunflower seed kernels for a terrific alternative. See page 40 to learn how easy it is to make your own!

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rich bananas are great to just peel and eat, no doubt, but to make them more exciting, peel, slice, then dip the slices in dark chocolate and freeze for a cool summertime treat. For topping cool, creamy scoops of vanilla ice cream, try slicing and sauteeing bananas in a bit of butter (or dairy-free butter substitute) and a dash of cinnamon.

Avocado – kids need

Sweet potatoes –

skip the regular fries and make your own sweet potato oven fries for a flavorful side with grilled burgers or hotdogs. Kids will gobble them up along with a hearty dose of vitamins, calcium, iron and potassium.

lots of energy to keep up with all the calories they burn, especially on warm days filled with outdoor activities like swimming. Serve a dose of healthy fats by offering avocado halves simply sprinkled with a bit of salt and pepper, or add a wedge of avocado to your favorite smoothie for a creamy and filling drink.

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F O O D / M AY

After Memorial Day weekend, for most of us it’s beginning to feel a lot like summer. With warmer temperatures and lots of fun activities to enjoy outdoors, it’s no wonder we turn our culinary attention toward quick and easy meals with fresh in season fruits and vegetables to enjoy. This month’s recipes feature some of summer’s finest ingredients like zucchini, mango and fresh berries. We also show you how to make your own homemade nut and seed butters and homemade jam (no canning equipment required!) so that you’re prepared for those days when the kids are out of school and need quick, simple and healthy lunches and snacks. They may never go back to ordinary PB&J again! Turn to page 60 for the recipe to make Blended Strawberry Lemonade, whip up a batch and sit back and relax while you browse through this month’s issue! Enjoy!

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FOOD

ZucchiniChips BAKED

BY LISI PARSONS

A healthy crunchy gluten free alternative to serve as chips with your guacamole or salsa.

Recipe Yields: 4 servings Active Time: 35 minutes

INGREDIENTS:

• 1-2 medium zucchini thinly sliced into rounds • 1 tablespoon coconut oil melted • ¾ cup grated pecorino romano cheese • ½ teaspoon dried thyme

• ½ teaspoon dried oregano • ¼ teaspoon black pepper • ¼ teaspoon sea salt • 1-2 teaspoons crushed red pepper (optional)

DIRECTIONS:

1. Preheat oven to 375F. 2. Line baking sheet with parchment paper.

3. Combine all ingredients, except zucchini and coconut oil, in a bowl. 4. Coat each slice with coconut oil and then coat with cheese/herb mixture. 5. Place chips on baking sheet in a single layer, careful not to overcrowd chips. 6. Bake for 20-25 minutes until crispy. 7. Remove and place on a cooling rack, chips will get crispier as they cool.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

The perfect delicious salad to serve with your backyard barbeque feast.

Wedge Salad GRILLED ROMAINE

Recipe Yields: 2 servings Active Time: 30 minutes

INGREDIENTS

• 1 head of romaine lettuce cut in half lengthwise • 1 cup chopped grape tomatoes • 4 slices crumbled cooked bacon • blue cheese crumbles • 2 fresh figs diced • balsamic glaze • 4 tablespoons chopped red onion

DIRECTIONS

1. Warm your BBQ grill to medium heat, place Romaine cut side down and cook for about 5-10 minutes. Cook only until it starts to slightly char. 2. When romaine is finished cooking lay it on the plate cut side up and top with remaining ingredients.

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TIPS & TRICKS

BY LISI PARSONS

If you aren’t a fan of blue cheese, substitute goat cheese crumbles or feta cheese for the blue cheese in this recipe.

HOW TO MAKE BALSAMIC GLAZE:

In a small saucepan over medium heat bring ½ cup of balsamic vinegar to a boil. Reduce heat so that vinegar simmers, and stir occasionally until vinegar is reduced by at least half, but just a bit more than half for a thicker, more syrup like reduction. Once reduced, cool reduction and use to drizzle over salads or fruit. Store extras in a sealed container in the refrigerator up to 1 week.

FOOD

Dragon Fruit Granita BY LISI PARSONS

Recipe Yields: 2 servings

TIPS & TRICKS

Active Time: 30 minutes

GET TO KNOW DRAGON FRUIT

Dragon Fruit is actually a type of cactus that grows in warm, tropical climates. The crunchy, sweet flesh is either white or red, depending on the variety. Dragon Fruit is ripe when the outside is brightly and evenly colored and it gives slightly to gentle pressure (like a Kiwi Fruit would).

A colorful refreshing way to serve luscious dragon fruit. INGREDIENTS

â&#x20AC;˘ 1 large dragon fruit â&#x20AC;˘ 1 tablespoon honey or maple syrup

DIRECTIONS

1. Wash dragon fruit thoroughly 2. Clip off green leaves and cut the dragon fruit into pieces including rind 3. Place pieces with rind in a food processor or blender and mix

until all rind is incorporated 4. Pour into a container that has a lid and place in freezer 5. Remove from freezer every 30 minutes and break apart with a spoon until the consistency is similar to Italian ice 6. This process may take up to 2 hours, you can also leave any extra in the freezer and defrost as needed.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

3 cups of nuts or seeds will yield approximately 1 ¾ cups of nut or seed butter.

You know nut and seed butters are a great way to get some added protein into your diet, especially if you eat a plant-based diet, but spreading them on too thick can really take a toll on your food budget. With these tips and recipes, you can whip up any type of nut or seed butter you like, any time and save a bundle over the long haul at the checkout. Here’s how…

In a high-powered blender (like a Vitamix or Blendtec)

By far the easiest (and quickest!) way to

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

make your own nut and seed butters is using one of those fancy high-powered blenders, but the problem is, they are expensive and not everyone has one. If you do happen to own one of these machines, it takes no more than 1 minute to make nut or seed butter. Simply add nuts or seeds, start the machine on low speed, then increase to high and process until smooth. If you over-process the ingredients in these high speed blending machines, you risk overheating them, so be careful not to go beyond the 1 minute point.

NUTRITION

Add nuts or seeds to your food processor or blender...

In a standard blender or food processor

Much more affordable, and more likely to be on your average kitchen counter, a regular blender can be used to make nut and seeds butters, too. It just takes a bit more time and finagling.

Pulse to break them down, then blend until smooth...

Store in glass container with lid.

resulting “butter” will be thicker without added oil.

BUT YOU CAN ALSO USE:

• Pecans • Macadamia nuts • Brazil nuts • Hazelnuts

If you prefer, add 1 to 2 tablespoons of the oil of your choice to 3 cups of nuts or seeds when blending.

AND IF YOU’RE NOT ALLERGIC TO SOY, YOU COULD TRY:

Add your nuts or seeds and process on low to get them broken down a bit, then increase speed to high. The time investment here is that you must continually stop the machine, remove the lid and scrape down the sides of the blender or processor bowl. The average time from start to finish for making nut or seed butter in a blender or food processor is 10 minutes, so do not give up!

What Nuts or Seeds Should You Use?

SOME OPTIONS FOR OILS TO ADD:

• Soybeans

Possible sweeteners for nut or seed butter

Use 1 or 2 tablespoons of any of the following sweeteners for your nut or seed butter if you like.

CHOICES ARE:

• Peanuts • Almonds • Cashews • Sunflower seed kernels

Additional Add-Ins for Nut or Seed Butters

Are you dreaming of making homemade chocolate hazelnut spread yet? You can literally make any flavor combination you like when making your own nut and seed butters.

• Granulated or brown sugar • Pure maple syrup • Honey • Date paste • Whole dates, pits removed

GIVE THESE ADD-IN OPTIONS A TRY:

USE ANY NUTS OR SEEDS YOU LIKE. OF COURSE, SOME OF THE MORE COMMON

• Olive oil • Coconut oil • Vegetable oil • Avocado oil

Should You Add Oil?

Only if you really want to. It is perfectly possible to make nut and seed butters without the addition of anything other than the nuts or seeds, however, your

• 1 Tablespoon cocoa powder • 1 to 2 teaspoons pure vanilla extract • 1 to 2 teaspoons ground cinnamon • Shredded coconut • Chocolate chips (mini; stir in after blending nut or seed butter)

APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Strawberry Jam QUICK NO-CANNING

INGREDIENTS:

Use any fruit you like, but we love strawberries this time of year. Try blueberries, raspberries and blackberries; adjust the amount of sugar to your taste and to the sweetness of the fruit.

• 1 heaping quart of fresh berries • ½ cup granulated sugar (plus or minus, depending upon your personal preference and sweetness of the fruit) • 1 Tablespoon fresh squeezed lemon juice YO U W I L L A L S O N E E D :

• Heat-proof glass jars with lids

DIRECTIONS:

1. Wash and dry berries. If using strawberries, remove green cap and hull. 2. Chop the berries and place in a non-reactive 2-quart saucepan over medium-high heat. 3. Add sugar and lemon juice; stir. 4. Cook the mixture, stirring often, until the berries break down and the syrup becomes thick, about 10-15 minutes. 5. Spoon hot jam into glass jars (canning jars that are heat-proof

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

work well) and allow to cool before storing in the refrigerator. Store up to two weeks, covered with a tight-fitting lid. USES: • Spread on toast • Add to a nut or seed butter sandwich • Warm slightly and spoon over ice cream or frozen yogurt • Swirl into your gluten-free oatmeal or warm rice cereal

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FOOD

Mango Blackberry CILANTRO SALSA

BY LISI PARSONS

INGREDIENTS:

• 1 large mango • 1 cup blackberries • ¼ cup fresh cilantro leaves torn into pieces • ½ teaspoon Sea Salt

DIRECTIONS:

1. Peel and chop mango into cubes and add to bowl. 2. Add blackberries, cilantro and sea salt and mix well.

Recipe Yields: 4 servings Active Time: 20 minutes

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A beautiful palate cooling salsa that makes the perfect side dish to your favorite spicy meal.

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FOOD

Creamy and cool, this summer soup will wake up your taste buds! Add a sliver of prosciutto and a sprig of basil and dig in!

Cantalope Soup Yield: 7 cups.

INGREDIENTS

• 8 cups cubes cantalope (about 2 medium), chilled • 3/4 cups sweet white wine, chilled • 1/4 cup whipping cream • Garnish: fresh mint sprigs or basil

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DIRECTIONS

1. Place half each of cantalope, white wine, and whipping cream in container of electric blender; cover and process until smooth. Transfer pureed mixture to a large container. Repeat procedure using remaining cantalope, white wine, and whipping cream. 2. Ladle soup into bowls, and garnish, if desired.

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FOOD

A uniquely delicious way to serve juicy summer peaches.

Nutmeg Peaches BY LISI PARSONS

Recipe Yields: 2 servings Active Time: 30 minutes

INGREDIENTS

• 2 ripe peaches • ½ cup melted chocolate • 1 tablespoon freshly ground nutmeg • Parchment paper

DIRECTIONS

1. Cut peaches into slices of desired thickness. 2. Dip each peach slice into melted chocolate and place on a piece of parchment paper. 3. Sprinkle with nutmeg while chocolate is still wet. 4. Allow chocolate to harden before serving.

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TIPS & TRICKS

CHOCOLATE &

Nutmeg is the seed of a tree that grows in the Spice Islands. About 1 ½ inches in length, the egg shaped seeds actually provide two spices – nutmeg, derived from the seed, and mace, which is the dried reddish covering of the seed.

FOOD

High in antioxidants and healthy fats and low in sugar, these nutritionally dense fudgesicles make indulging extra sweet this summer!

Avocado Fudgesicles BY LISI PARSONS

A healthy chocolate ice cream full of healthy delicious ingredients. Recipe Yields: 6 servings Active Time: 20 minutes

INGREDIENTS

• 4 medium avocados • 4 tablespoons cacao powder • 3 tablespoons coconut oil • 2 tablespoons maple syrup • Shredded coconut for garnishing • ½ cup crushed nuts for garnishing

DIRECTIONS

1. Spoon out avocado and mix until smooth. 2. Mix in 2 tablespoons cacao powder and 1 tablespoon maple syrup (save the other halves for the chocolate coating) 3. Pour into popsicle molds and freeze for 3-4 hours. 4. Once frozen, melt Coconut Oil and mix together with remaining cacao

powder and remaining maple syrup and combine well. 5. Remove ice cream pops from freezer molds and coat with cacao mixture by using a spoon to drizzle onto ice cream to evenly coat. The coconut oil will harden almost instantly upon coming in contact with the cold ice cream. 6. Sprinkle on coconut or chopped Brazil nuts or favorite topping.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Quest Strawberry

ICE CREAM

RECIPE COURTESY OF QUEST NUTRION

(visit them at QuestNutrition.com)

INGREDIENTS

• 2 Strawberry Cheesecake Quest Bars® • 2 cups 1% milk • 2 scoops Quest® Strawberries & Cream Protein Powder • 1 scoop Quest® Coconut Oil Powder • 1⁄ 2 cup zero calorie sweetener • 3⁄ 4 cups strawberries, chopped

INSTRUCTIONS

1. Preheat oven to 400F. 2. Break up the Quest Bars® and bake for 5 minutes. Remove to cool. 3. Place pieces between wax paper

sheets and hit lightly with a mallet to lightly crush the pieces into pea-sized bits. 4. Set aside. 5. Blend the milk, protein powder, coconut oil powder, and zero calorie sweetener for 30 seconds. 6. Stir in the Quest Bar® bits and strawberries. 7. Pour into an ice cream maker and follow the manufacturer’s instructions. Ice cream should be ready within 15 minutes. 8. If you like a firmer ice cream, scoop into a container and freeze until extra firm.

Yields: 4 Prep: 10 minutes Cook: 30 minutes

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NUTRITIONAL INFORMATION SERVING SIZE: 1 CALORIES: 210 PROTEIN: 25g FAT: 6g NET CARB: 10g FIBER: 10g

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FOOD

Sorghum by Any Other Name

You may see sorghum called one of the following, depending upon where you are located and where your sorghum was sourced. Regardless of the name used, these all mean “sorghum”: • Milo • Guinea corn (West Africa) • Kafir corn (South Africa) • Dura (Sudan) • Mtama (Eastern Africa) • Jowar (India) • Kaoliang (China)

Add Sorghum to Your Cooking by Substituting it for Other Whole Grains SORGHUM WITH HUSKS

• Rice • Couscous (which contains gluten!) • Pasta • Oats

Fast Facts about Sorghum

• Sorghum is one of the top cereal crops in the world in terms of nutritional significance.

How to Pop Sorghum

Heat a very thin coating of high heat tolerant oil in a large pan with a lid (preferably one you can see through). Add sorghum grains and let them heat up a few seconds, jiggling the pan around occasionally to that the grains heat evenly and do not stick and burn. The sorghum will begin to pop and once it does, it pops quickly. When most grains are puffed and white, remove from heat and transfer popped sorghum to a serving dish. Kids love this “tiny popcorn”!

• In Africa and Asia, sorghum has long been utilized as human food, while in the USA, it was largely used for livestock feed until recent years. • Sorghum is grown all over the world in different varieties and the seeds can vary in color from white to purple to deep red. • Sorghum lacks an inedible outer hull like many other whole grains, so it packs a nutritional punch.

Use sorghum in dishes in place of the following:

WHITE SORGHUM

• Sorghum is a non-GMO gluten-free whole grain. • Sorghum can be used in its whole “grain” (seed) form, or milled into sorghum flour for gluten-free baking. • Sorghum flour can be used as up to 25% of your favorite gluten-free flour blend to add nutrition and texture to gluten-free baked goods. • Whole grain sorghum can be popped like corn. The results are a very tiny popped grain similar to popcorn.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Sorghum Pilaf WITH SPRING VEGETABLES Serves 6

INSTRUCIONS:

1. Rinse and drain sorghum. 2. In a large, thick bottomed saucepan over medium heat, combine sorghum oil and butter; stir to coat sorghum with oil and butter, and stir occasionally for several minutes to lightly toast the grains. 3. Add stock and herbs and seasonings, then lower heat; cover with tight fitting lid and simmer 45 minutes. (The liquid will be absorbed by the sorghum and the grains will be tender, with a slight “chew”.)

INGREDIENTS:

• 1 cup uncooked whole grain sorghum • 1 Tablespoons olive oil (plus ½ T. extra) • 1 Tablespoon butter (or dairy-free butter substitute) • 1 quart chicken or vegetable stock • 1 cup radishes, sliced thin • ½ cup celery, sliced thin • 4 cloves garlic, minced 56

• 1/4 cup chopped fresh parsley • ½ cup spring onions, sliced (use white portion and a bit of the green) • 1 cup grape tomatoes, halved • 1 teaspoon dried thyme • 2 bay leaves • Coarse sea salt and fresh ground black pepper, to taste

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4. Remove sorghum from heat and set aside, keeping it covered, while you sauté the vegetables. 5. In a skillet, warm ½ tablespoon olive oil over medium high heat, then add vegetables (except garlic) and cook until desired tenderness. 6. Add garlic during last minute of cooking, and stir constantly for 1 minute to cook garlic. 7. Stir in tomatoes, cook an additional 3 minutes, then add vegetables to sorghum (remove bay leaves), stir. 8. Stir in 1/4 cup chopped fresh parsley and serve.

FOOD

Palm Oil Dip SPICY RED

BY LISI PARSONS

INGREDIENTS

• ¾ cup red palm oil • 1 medium shallot finely diced • ½ teaspoon cayenne pepper • ½ teaspoon sea salt • ½ teaspoon black pepper

DIRECTIONS

1. Heat skillet over medium heat and add palm oil.

2. Add diced shallot and sauté until shallot is tender. 3. Add remaining ingredients, reduce heat to simmer and allow to cook for 10 minutes while stirring constantly. 4. Allow mixture to cool and then pour into a food processor or blender and mix for one minute. 5. Serve with zucchini chips.

Recipe Yields: 4 servings Active Time: 20 minutes

This spicy red palm oil makes is the perfect compliment to crunchy zucchini chips or a great new sauce drizzled over fish, chicken or vegetables. 58

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FOOD

Serves: 4

Strawberry Lemonade BLENDED

INGREDIENTS

• 1 cup fresh strawberries, washed, dried with green caps and hulls removed (for a slushy drink, use frozen berries) • Juice from 2 large lemons (be sure there are no seeds!) • 2 cups water • 1/3 cup honey (or other sweetener of choice) • Ice cubes to fill 4 tall glasses • Optional garnish: mint leaves, lemon slices, strawberries

DIRECTIONS

1. Combine all ingredients in a blender and blend until smooth. 2. If using fresh berries, serve over ice in tall glasses. If using frozen berries, omit ice. 3. Add a straw, a wedge of lemon, a whole berry if you like and mint sprig. 4. Serve immediately.

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For this quick to make refreshing punch, you’ll want to be sure to use the sweetest, ripest strawberries you can find. Doing so allows you to go easy on the added sweetener, which you will want to adjust to taste.

FOOD

A luscious tart and slightly sweet treat that is full of healthy ingredients and exploding with flavor.

Lemon Lavander BY LISI PARSONS

CUPS

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FOOD

TIPS & TRICKS

If lavender brings to mind lightly misted French linens and sweetly scented English soaps, you may not consider it as an addition to your cooking, but Chef Lisi Parsons is urging us to think again with her recipe for Lemon Lavender Cups.

TO HELP YOU MAKE THE MOST OF YOUR CULINARY ADVENTURES WITH LAVENDER, USE THESE TIPS:

Look for culinary lavender at specialty stores, health food stores and online. Because lavender has many uses (like soap making and perfume scenting), there are different grades, some of which are not necessarily suitable for consumption. Be sure to crush or grind dried lavender leaves thoroughly to avoid a clump of heavily-flavored leaves in your dishes.

Recipe Yields: 12 servings Active Time: 30 minutes

INGREDIENTS

• 2 cups coconut butter, melted • 4 tablespoons coconut oil, melted • ½ cup fresh lemon juice* • 3 tablespoons maple syrup • 3 tablespoons crushed dried lavender *You may need more lemon juice depending if you would like your cups to taste more lemony.

DIRECTIONS

Lavender can also be used as an infusion, steeping it in a warm or hot liquid for a few minutes, then straining out and discarding the leaves (as you would loose-leaf tea, for example).

1. Mix together all of the ingredients in a blender or food processor. 2. Pour into silicon molds and place in freezer until hardened, about 20 minutes. 3. Set cups on counter for about five minutes to soften. 4. Store any leftovers in a covered container in refrigerator or freezer.

Due to its rather assertive flavor, lavender works well with other strong flavors, like the lemon juice in these Lemon Lavender Cups. You could even use a bit of lemon zest, if you like. Always follow the recipe for the amount of lavender, and if creating a new recipe on your own, go sparingly at first, as the leaves can be overpowering in large quantities in certain dishes.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Sorghum Flour BAKING WITH

Sorghum is this month’s Grain of the Month according to the Whole Grains Council. While whole grain sorghum is a hearty and wholesome naturally gluten-free addition to many dishes, sorghum flour is likely what comes to mind when we think of sorghum’s role in a gluten-free diet.

Sorghum flour is an excellent addition to gluten-free flour blends. Sorghum flour is milled from whole grain sorghum and makes an excellent addition to gluten-free flour blends. It’s mild, almost sweet, flavor blends well with other gluten-free flours and doesn’t overpower the taste of baked goods. Due to its slightly higher protein

content than rice flours, sorghum flour contributes a superior texture to baked goods.

Add xanthan gum or guar gum to sorghum flour to add texture and elasticity to your baked goods. Due to its lack of gluten, you may wish to add a binder such as xanthan or guar gum to dry sorghum flour before using it in baking. Typically, ½ to 1 teaspoon of gum added to 1 cup sorghum flour is sufficient for a successful outcome in baked goods like cookies, muffins and cakes, with less gum require for smaller items (cookies, cupcakes, muffins) and more for cakes.

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Be sure to properly store sorghum flour for optimal freshness. Once the original sealed package of sorghum flour is opened, what remains should be stored in a sealed, airtight container in a cool, dry place. You can store sorghum flour this way for several months. If you must store for longer term, refrigerate the flour or keep it in the freezer.

Find sorghum flour in your grocery store, health food store or order online. Many companies sell sorghum flour these days. Try these companies for sorghum flour: Bob’s Red Mill (pure sorghum flour) Authentic Foods (pure sorghum flour) Namaste Foods (in their gluten-free flour blend) Shiloh Farms (pure sorghum flour)

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H E A LT H

With carb-banishing eating plans all the rage these days, it’s hard to believe there’s anyone out there still consuming carbohydrates. But, if we step outside the carb-free bubble, we see the research is there, reinforcing what many nutritionists and dietitians have been trying to tell us for years: Carbs aren’t evil and they can even help you maintain a healthy weight, even on a gluten-free diet.

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

H E A LT H

What are Carbohydrates?

Carbohydrates are molecules made of carbon (carbo-), hydrogen and oxygen (-hydrate, as in water). You likely think of foods like bread or pasta and starchy vegetables like beans and potatoes when you think of carbohydrate-rich foods. While these starchy foods are not considered an essential class of nutrients for human beings in terms of acquiring energy, carbohydrates are the most common source of energy for most of us and our brains do require carbohydrates (primarily in the form of glucose) for proper functioning. There are three basic types of carbohydrates.

3 Types of Carbs 1 – STARCH (ALSO CALLED COMPLEX CARBOHYDRATES)

Starches include starchy vegetables like potatoes, peas and corn, as well as dried beans and peas. Gluten-free whole grains (like rice, certified gluten-free oats and quinoa) are also starches.

fruit or in milk) as well as added sugar (those added in food processing or sugar we add to our recipes) are carbohydrates.

you full for hours, helping you snack less between meals. 3 – BALANCE BLOOD SUGAR.

3 – FIBER

Fiber is the portion of plant foods that is not digestible. Daily fiber intake (about 25 grams) is recommended for optimal digestive health. Complex carbohydrates are an excellent source of fiber. Fiber also slows digestion, causing the nutrients in foods we eat to be absorbed more slowly and evenly. This slower digestion also helps keep us feeling full longer after eating.

Balanced blood sugar means fewer cravings and between meal snacks, not to mention, no more 3PM post-lunch snooze fest at your desk! 4 – ENHANCE METABOLISM.

Keeping blood sugar balanced and the

Here’s what carbs can do for you! 1 – MAKE YOU FEEL FULL.

Research shows complex carbohydrates act on hormones in the digestive tract to signal feelings of fullness. 2 – KEEP HUNGER AT BAY.

Fiber in complex carbs can fill you up and keep

2 – SUGAR (ALSO CALLED SIMPLE CARBOHYDRATES)

Both naturally occurring (like sugar in

Try Arrowhead Mills Organic kernels or Popcorn Indiana popcorn for a prepopped treat – both are GMO-free! 68

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H E A LT H

Remember, using carbs wisely means adding complex carbs and fiber to your diet, while avoiding simple carbohydrates like sugary sodas, junk foods and sweet snacks.

internal fires fueled with carbs will keep your metabolism rocking along at a nice pace, which means you burn more calories, even while at rest. And yes, carbohydrates really can help you lose weight or maintain a healthy weight. Try incorporating these top five naturally gluten-free carbohydrates into your healthy eating plan if you’re trying to lose weight.

Top Gluten-Free Carbs to Eat for Weight Loss 1 – GREEN PEAS – packed with

immune-boosting zine and great for

boosting leptin levels. That’s the hormone that signals your body that it’s full. Toss green peas into your favorite summer soup, blend some up with chickpeas for a new twist on hummus or blanch and toss with mint and avocado for a simple salad, dress with a drizzle of olive oil and salt and pepper. 2 – OATS – choose certified gluten-free

of course! Adding oats to the diet is a known obesity fighter due to the soluble fiber in this whole grain. Just go easy on toppings like sugar, syrup and cream. Opt for fresh fruit and yogurt for a satisfying breakfast or snack.

3 – DRY BEANS – for a triple whammy of

fiber, protein and iron, add dry beans to your soups, salads and even blended up as hummus for a healthy meal or snack. 4 – POPCORN – plenty of all-natural,

GMO-free varieties are hitting supermarket shelves and this fiber-rich, low calorie whole grain snack is great for summer movie nights! 5 – ACORN SQUASH – while you may need

to wait for winter for this beauty at your local farmers market, it’s definitely worth the wait, as this member of the squash family contains more fiber than any other readily available variety.

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

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

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