TABLE OF CONTENTS
Nutrition
30
Why are oils so bad for us? Dr. Mark Hyman tells us in this month’s Check Up!
Root Cause Medicine Dr. Vikki Petersen says it’s time to spring clean our health and we’re all ears!
Food
Nutrition
22
36
Dr. Kara Fitzgerald tells us how to boost nutrition for healthier summer skin
14
Spring has sprung and we’ve got the dishes to help you celebrate those farmers market finds!
Editor’s Letter................................................................................................ 4
Creamy Spring Pea Soup with Mint.................................................... 40
Contributors................................................................................................... 6
Guacamole & Shrimp Dip........................................................................42
Letters to the Editor.................................................................................... 8
Meyer Lemons ...........................................................................................44
Why Do We Need Iron?............................................................................ 10
Avocado Shrimp Ceviche.........................................................................46
Spring Clean Your Health......................................................................... 14
Gluten Free Online Expo..........................................................................49
Check Up with Dr. Mark Hyman............................................................22
Featured Blogger Taylor Miller.............................................................. 52
Is Tofu Right for You?................................................................................28
Caramel Espresso Sea Salt Truffles.....................................................54
Top Foods for Great Summer Skin.......................................................30
Healthy Corn Salsa....................................................................................58
Recipes..........................................................................................................36
Salted Caramel Almond Butter Cups.................................................. 60
Spinach Artichoke Dip.............................................................................. 37
Tips for Gluten Free Living......................................................................62
Carrot Raisin Salad with Granny Smith Apples ..............................38
Bring a Touch of Spring Indoors............................................................68
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GLUTEN FREE
This month we’re all about fresh, spring and colorful foods and ideas for your gluten-free table. Lighten up your menus with refreshing, colorful and flavorful dishes beginning on page 36 and spruce up your décor with touches of spring color, produce and flowers to bring a touch of the season inside (page 68). As always, our experts are sharing cutting edge information about living well with celiac disease and related health issues. Leigh Reynolds has part two of our series on iron deficiency anemia, Dr. Mark Hyman is enlightening us about oils this month and we welcome Kara Fitzgerald’s piece on the top foods for great summer skin! Go ahead, dig in and remember… Stay in touch,
FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions
CONTRIBUTING WRITERS Leigh Reynolds Mark Hyman, MD Lisi Parsons Vikki Petersen Kara Fitzgerald COPY EDITOR Jodi Palmer 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
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CONTRIBUTORS
chronic illness through a
American high schools about
underlying medical conditions
groundbreaking whole-systems
nutrition, fitness and mental
that may have previously been
medicine approach known as
resilience. He is a volunteer for
undetected. Dr. Rudert then
Functional Medicine. He is a family
Partners in Health with whom he
creates an individualized course
physician, an eight-time New York
worked immediately after the
of treatment tailored to each
Times bestselling author, and an
earthquake in Haiti and continues
patient’s unique set of needs.
internationally recognized leader in
to help rebuild the health care
Rather than just treating the
his field. Through his private
system there. He was featured on
symptoms of the disease, Dr.
practice, education efforts, writing,
60 Minutes for his work there.
Rudert believes the best results
LEIGH REYNOLDS recognized a
research, advocacy and public
need for high quality-gluten free
policy work, he strives to improve
nutritional supplementation so she founded Gluten Free Therapeu-
are achieved by getting to the CYNTHIA S. RUDERT, M.D.,
core cause of the problem and
access to Functional Medicine, and
F.A.C.P., is a Board Certified
treating the disease accordingly.
to widen the understanding and
Gastroenterologist in Atlanta,
Dr. Rudert sees patients from all
tics™. Leigh set out to make one of
practice of it, empowering others
Georgia, whose practice is
over the United States for second
the most beneficial gluten-free
to stop managing symptoms and
primarily devoted to the screening
opinion consults on a variety of
supplement lines available. With
instead treat the underlying causes
and following of patients with
gastrointestinal disorders.
high quality pharmaceutical grade
of illness, thereby also tackling our
celiac disease. With one of the
ingredients and scientifically
chronic-disease epidemic.
largest practices in the United
researched formulations Gluten
Committed to educating the public, patients and physicians about
Free Therapeutics™ is proud to
Dr. Hyman is Chairman of the
this commonly missed disorder,
offer its customers a superior line
Institute for Functional Medicine,
Dr. Rudert lectures throughout
of nutritional supplements called
and was awarded its 2009 Linus
the United States and Canada on
CeliVites.
Pauling Award for Leadership
celiac disease. She also lectures on
in Functional Medicine. He is
inflammatory bowel disease, irri-
currently medical editor at the
table bowel syndrome, pancreatic
Huffington Post and on the
exocrine insufficiency and small
Medical Advisory Board at The
States that manages adults and
intestinal bacterial overgrowth.
Doctor Oz Show. He is on the
teenagers with celiac, she has
Dr. Rudert is Medical Advisor for
Board of Directors of The Center
evaluated over 1000 patients with
the Celiac Disease Foundation, the
for Mind-Body Medicine, and a
celiac disease and gluten
Gluten Intolerance Group of North
faculty member of its Food As
sensitivity.
America and for the Gluten Free
Medicine training program. He is
Certification Organization (GFCO).
also on the Board of Advisors of
Dr. Rudert’s focus is identifying the
She is Medical Director for Atlanta
MARK HYMAN, MD has dedicated
Memhet Oz’s HealthCorps, which
core causes of gastrointestinal
Gluten Intolerance Group (GIG),
his career to identifying and
tackles the obesity epidemic by
issues with a comprehensive
and founder and president of the
addressing the root causes of
“educating the student body” in
evaluation enabling her to treat
Atlanta Women’s Medical Alliance,
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CONTRIBUTORS
the largest alliance of female
Marci is CEO of Food Majesty, Inc.
and police departments. She is also
the underlying root cause of the
physicians in the United States.
author of Reality Diabetes ~ type
a frequent contributor to fitness
patient’s health condition.
In demand as an expert in celiac
2, The Diet Game: Playing for Life!,
magazines and fitness web pages.
Practicing for over 20 years, Dr.
disease, she was the Keynote
The Divorced Woman’s Diet and is
www.wortheverychew.com
Petersen remains at the forefront
Speaker for multiple programs
contributor to Chicken Soup for
including the New England Celiac
the Soul Healthy Living Series
DR. VIKKI PETERSEN is con-
intolerance, which earned her the
Conference, co-hosted with the
Diabetes. Sloane is a nutrition and
sidered a pioneer in the field of
title of Gluten Free Doctor of
Beth Israel Deaconess Medical
disease counselor, speaks
gluten sensitivity and is acknowl-
the Year.
Center/Harvard, and national GIG
frequently in the community, is
edged in the U.S. for her contribu-
meetings. Dr. Rudert was the
coordinator of American Diabetes
tions to, and education of, gluten
She co-authored the book, The
advising physician for the popular
Association (ADA) programs, an
awareness in our country.
Gluten Effect, celebrated by other
television series House which
ADA Valor Award recipient and
leading experts in the field as a
featured a segment concerning
does radio, television and
huge advance in gluten sensitivity
celiac. Dr. Rudert is a former
magazine interviews. Marci is
diagnosis and treatment.
Assistant Professor of Medicine
passionate about her work and it
Dr. Petersen donates much of her
with Emory University. Learn more
shows when you meet her.
time to the community where she
of advances in the field of gluten
about Dr. Rudert and her practice
speaks about health awareness at
at DrCynthiaRudert.com.
corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and
dio personality and food blogger,
doctor of chiropractic, she is also
specifically on the topic of gluten
an IFM Certified Practitioner (Insti-
sensitivity and celiac disease.
tute for Functional Medicine). She co-founded HealthNOW Medical
She is on the advisory board
Center in Sunnyvale, California.
along with holding an associate
Chef LISI PARSONS, two-time
HealthNOW is known for using
editor at-large position at Simply
MARCI PAGE SLOANE, MS, RD,
author of gluten-free & Paleo
a multi-disciplined approach to
Gluten-Free Magazine. She has
LDN, CDE is a Registered and
Cookbooks, a recipe developer for
address complex health problems,
been interviewed by CNN Head-
Licensed Dietitian/Nutritionist and
fitness professionals, and a
many of which are rooted in
line News and Better Homes &
Certified Diabetes Educator in
diagnosed celiac. She also suffers
gluten intolerance. Patients travel
Gardens, amongst others.
south Florida. She grew up in New
from Hashimoto’s disease and
from all over the world to experi-
York City where she graduated
recovered from a disabling nerve
ence the best of what HealthNOW
from Columbia University with a
injury with the help of whole foods.
offers, combining internal medi-
double Master’s degree in
Lisi has worked as a personal
cine, clinical nutrition, chiropractic
Nutrition and Physiology.
trainer and meal planner for fire
and physical therapy, to identify
APRIL ISSUE / FOOD SOLUTIONS MAGAZINE /
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APRIL / LETTERS TO EDITOR
We just discovered Food Solutions when we heard you speak in Asheville at the Live Well Expo. We are now trying to read all the back issues and loving them! Thank you so much, it was a pleasure to meet you and discover this magazine! ~Susan, Weaverville, NC
cooker on low setting is how I cook most of my family meals. Thank you. ~Carol, TX
Thank you for the anemia article in the February issue. I have had anemia all my life and
I would love to see summertime recipes that use the slow cooker. I know it’s mostly for winter, but I work full time, some days 12 hours, and using my slow
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didn’t know why until I was diagnosed with celiac disease two years ago. I tell everyone I know with anemia to be tested. ~Rick, Biloxi, MS
SCIENCE
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SCIENCE
ABOUT THE AUTHOR
Iron is required to carry precious oxygen through the body to the organs.
IRON HAS LONG BEEN RECOGNIZED AS ESSENTIAL IN HUMAN HEALTH. Despite not fully understanding its metabolism, many ancient civilizations, including Egyptians, Greeks and Romans, developed medicinal uses for this compound. However, it would take many centuries for researchers to unveil its functions and it wasn’t until the beginning of the 20th century that unequivocal evidence showed that iron is absolutely vital for normal body metabolism.
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.
much do we need? Here, those questions, and many more, are answered.
IRON METABOLISM HOW IS IRON ABSORBED?
We now know that iron is essential for the transport of oxygen throughout our body. This “oxygen bus” – a.k.a. hemoglobin found in red blood cells – is a complex structure between iron and a protein called hemoprotein, which circulates in the body from head to toe, distributing much needed oxygen to all internal organs.
The journey starts in the initial parts of the small intestine, where this element is able to cross the intestinal wall and enter the bloodstream. Once there, it “hitchhikes” on a transporter called transferrin to reach the bone barrow, where it’s finally coupled with hemoprotein to create red blood cells. HOW IS IT STORED?
Researchers are well aware that lack of iron can have serious health consequences. Last month we delved into how iron deficiency affects the body, what symptoms characterize this condition and what groups are at risk. But what is iron and how does our body store it and how
Surplus iron is stored in the liver, spleen and bone marrow. This insoluble form is regulated by strict mechanisms and it’s released only if needed. These levels are actually what’s measured by laboratory tests to check iron status, if iron deficiency is suspected.
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SCIENCE
vegetables to tea and coffee. In addition, many different proteins, including those present in milk and egg, can also have a negative impact on iron uptake. H OW TO E N H A N C E I RO N AB S OR PTION?
This original article is made possible by Gluten Free Therapeutics. Their mission is to educate, inform, and provide the most effective nutritional products possible to allow those with celiac disease and serious gluten intolerance to heal their bodies.
HOW IT IS EXCRETED?
The final piece in the iron metabolism puzzle relates to the way it’s excreted. As it turns out our body is quite tight-fisted and does not let go of iron that easily! There are some unavoidable losses - estimated to be less than 1 mg a day – but the rest is kept safely stored in insoluble forms. There’s only one exception and, on this occasion, women have taken the short straw: during menstruation, blood loss can be quite significant and it may lead to iron deficiency. A C O N S TA N T B A L A N C E
Given the life-sustaining properties of iron, it’s not surprising to find out that our body has got fluctuations in iron levels under strict surveillance. With levels measured constantly, there’s a fine balance between uptake, transport, storage and use. This allows the release of iron when needed, but only in small amounts, as the body does not have a dedicated excretion mechanism and excess iron circulating in the blood can become toxic.
BIOAVAILABILITY
In terms of how easy it is for us to absorb
from our diet, iron is a tricky element. First of all, it comes in two forms: heme and non-heme, according to whether it’s attached to hemoprotein or not. Heme forms come from eating meat and fish, whereas non-heme iron is more predominant in cereals, legumes, fruit and vegetables. Second, it turns out that, independently of the form, our body is remarkably bad at absorbing iron from what we eat. It’s slightly better with heme iron (up to 35%), while values for non-heme iron can be extremely low (2 to 20%), as they’re affected by other compounds present in the diet. These differences make it very hard to estimate how much iron we’re actually absorbing but, in a balanced diet, it’s likely that the quantity of non-heme iron is much greater than heme iron, and it contributes more to iron absorption overall. W H AT M A K E S A B S O R P T I O N EVEN HARDER?
Particularly affecting non-heme forms of iron, there are many elements that may make iron absorption just that little bit harder. These include compounds called phytates and polyphenols, which are present in many food items, from fruit and
On the plus side, there are a number of other compounds that are able to enhance iron absorption. Many studies have shown that both ascorbic and citric acid can help increase iron uptake by changing it into a more soluble form. Ascorbic acid has the extra advantage of being able to counteract the negative effects caused by all inhibitors described above, including phytate and polyphenols. It’s been estimated that, in terms of iron absorbed, adding 25 mg ascorbic acid to a vegetarian meal is the equivalent of consuming 30g meat. In addition to ascorbic and citric acid, the heme forms of iron can spread their positive influence and also improve the absorption of non-heme forms present in the same meal. Studies have shown that protein present in meat is able to increase absorption of iron from fruit and vegetables about 2-3 times, whereas ingesting the same amount of protein derived from egg albumin had no effect.
HUMAN REQUIREMENTS
As babies, our iron needs are fully met by human milk and do not exceed 0.9 mg/ day. After the first birthday, this value starts to increase and has doubled by the time primary school comes along. Another jump in iron needs happens during adolescence and puberty, noticeable in many teenagers by a growth spurt. As adults with normal iron requirements, most of us need around 2-3 mg/day, allowing us to accumulate about 1-3 g in our body. One notable exception is for pregnant women; whose needs grow exponentially as the baby develops to reach over 6mg/day towards the end of pregnancy.
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ROOT CAUSE MEDICINE
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ROOT CAUSE MEDICINE
Spring is in the air, days are getting longer and temperatures warming. Trees are budding, spring flowers are blooming and it’s a time of renewal. We spring clean our houses, but what about our bodies? Are you ready for a spring cleaning? If you wanted to shed some pounds, gain energy, think clearer and reduce your risk of developing degenerative diseases like heart disease, cancer, diabetes and autoimmune disease, where would you start?
HERE ARE MY 7 EASY STEPS TO SPRING CLEAN AND RENEW YOUR BODY! 1. ASSESS THE NUMBER OF SERVINGS OF FRUITS AND VEGETABLES YOU ARE CONSUMING EACH DAY AND INCREASE THAT NUMBER TO 9. What’s a serving? Typically it’s ½ cup or, if the veggie is leafy like kale, a full cup. You can also look online for more specifics. Keep track for a few days and assess where you are serving-wise and then increase on a gradient until you hit 9. The quality of fruits and vegetables, in addition to the quantity, is also important if you want to attain any of the energy, disease prevention, mental clarity or weight loss goals stated above. The best fruits from an anti-oxidant and alkalinity standpoint are citrus, berries (all types), and cranberries. Avoid the tropical and dried fruits that are highest in sugar. The best vegetables are found in the crucifer family (broccoli, cauliflower, Brussels sprouts, kale, arugula, green, red and curly cabbage), and alum/garlic family (green onions, yellow onions,
leeks, garlic, kale and arugula), along with dark green leafies such as spinach.) Note: Garlic is the #1 vegetable that kills cancer cells across the board. It is toxic to cancer cells but creates no negative effect on healthy cells. It, along with the rest of the veggies found in the alum family and crucifer family mentioned above should be on your “must eat” veggies daily. The final qualifying factor is organic vs non-organic. Knowing the list of “dirty dozen” and “clean fifteen” fruits and
veggies is important. You can easily find these online but they include some commonly eaten fruits and vegetables such as cherry tomatoes, cucumbers, potatoes, strawberries and grapes . I just keep the list in my phone so I don’t forget and can check it when shopping. Basically the dirty dozen should not be consumed if not organic and the clean fifteen are okay to eat if you can’t locate them in their organic state. As an example, spinach and apples are so high in pesticides that they are best not eaten if you cannot find them organic.
Know the Dirty Dozen and the Clean 15 fruits and veggies and shop by that list!
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ROOT CAUSE MEDICINE
2. YOU MUST STAY HYDRATED. I have frequently done the experiment, often unintentionally, of eating the same quantity of food on two successive days, exercising the same and only changing my water consumption. If I don’t hydrate I gain weight. The body detoxifies and cleanses much more efficiently when hydrated and it becomes more toxic when dehydrated. Patients often comment on how making this simple change makes a drastic change in how they feel. And of course it only makes sense that less toxins = better health, but this simple step is often missed. The amount of water needed is about half your body weight in ounces of water per day. Therefore if you weighed 175 lb, you would need 88 ounces of water each day, or about 11, 8 oz glasses. If you hardly drink water, like most Americans, consider starting with a goal of 8 glasses of clean purified per day, equivalent to 64 oz or 2 litres. How you consume your water is also important. Don’t drink more than 8 ounces per hour for maximal detoxification to occur. Yes, you will feel like you “live in the bathroom” when you first start to drink more, but that will balance out. Stop your consumption a couple of hours before bed so that your bladder won’t wake you up at night.
ABOUT THE AUTHOR DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.
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ROOT CAUSE MEDICINE
3. DECREASE YOUR CONSUMPTION OF ANIMAL FLESH AND DAIRY PRODUCTS. This includes fish, fowl, red meat, poultry and the milk of all mammals and its byproducts such as yogurt and cheese. A plant-based diet is associated, by research, to extend life expectancy and reduce mortality from all causes, especially heart disease, cancer and diabetes. Considering these are the diseases killing most Americans, it is good advice to heed. One for one, patients who move towards a more plant-based diet, lessening their consumption of animal products, comment that they feel better, they lose their “taste” for meat, and notice they react negatively to dairy products if they eat them again. Here’s an example: If you didn’t consume broccoli or cranberries for a month, would your body react negatively upon their reintroduction? No it wouldn’t. Yet time after time when a patient completely eliminates dairy products for 4 to 6 weeks, the reintroduction is met with an initial negative reaction. That’s not normal and it’s a sign that the dairy isn’t healthy. And do appreciate these aren’t patients with a lactose intolerance or dairy allergy, this is all patients who eliminate dairy.
A plant-based diet is associated with extended life expectancy.
The pH of the body moves us towards or away from disease. Simply put, alkaline is healthy and acidic is disease-producing. Plants create alkalinity; animals produce acidity. We could also address what our animals in feed lots are being fed (GMO grains), the hormones they are given and the multitude of drugs and antibiotics to prevent or treat their diseases. All these factors create, not a healthy food, but in fact a hazardous animal product. When nitrates, preservatives and other chemicals are added to the final processed “food”, as we see in hot dogs, bacon, salami and sausage, just to name a few, we then enter the “known carcinogen” category.
Must you eschew ALL meat? No, you can consume a little, now and then, on special occasions and it likely won’t affect you too negatively. Just remember to avoid processed meats. The bottom line really lies in your current health status and that I don’t know. If you are in poor health and wish to improve it quickly, vastly limit your animal intake. If you are in good health and want to prevent degenerative disease, consuming meat in the quantity that the average American consumes vegetables, might be fine. But the current intake of animal products in this country is moving us toward obesity and degenerative heart disease, diabetes and cancer too fast and too young.
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4. EATING HEALTHY OILS AND FAT IS ANOTHER VERY IMPORTANT STEP TO TAKE. Fat is vital for brain health, heart health, hormonal balance and weight loss. Yes, you need good fat to maintain a healthy weight. My new book on fats has not yet been released, but here’s a good summary. Beneficial fats in the form of nuts are pecans, walnuts, and, believe it or not, peanuts, for cancer fighting. Peanut is a legume but we often put it in the nut category – maybe it’s the name! Studies on nuts that prevent cancer found walnuts, pecans and peanuts heading the list. The overall healthiest nuts still had pecans and walnuts leading, with hazelnuts, pistachios, almonds and peanuts rounding out the top six. Do you love pesto? Don’t bother making it with traditional pine nuts, (I sense my Italian relatives frowning) but rather substitute walnuts or pecans. Pine nuts fell last in the healthiest nut race. Seeds such as flax, sunflower and pumpkin are also extremely healthy and should be consumed daily. Check out my granola recipe on YouTube or on my website.
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ROOT CAUSE MEDICINE
Don’t worry about gaining weight, as long as the oil is fresh (think raw organic nuts, seeds and healthy cooking oils) you won’t gain weight eating these daily. They fill you up, making overeating difficult, plus, they are anti-cancer and longevity producers. Best cooking oils – avocado, coconut, almond, hazelnut and macadamia. Worst cooking oils - vegetable oils such as corn, sunflower and safflower, along with soybean, cottonseed and canola. 5. FIND OUT IF YOU HAVE ANY FOOD SENSITIVITIES. I already cautioned you against dairy products, one of the most common foods we find patient’s sensitive to. And while whole grains such as rice, quinoa and buckwheat can be healthy when eaten in their whole, unprocessed state, I would be remiss not caution you against gluten as one of the most common food sensitivities we find in patients. Considering the great damage gluten can cause in a susceptible individual, missing a diagnosis of celiac disease or gluten sensitivity is something that shouldn’t be overlooked. Find a clinician
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who can help you with this and if you need assistance, feel free to contact me. 6. GET MOVING! You can’t clean the house without moving and you can’t spring clean your body without getting some exercise. If you’ve never exercised much, consider getting a good pair of walking shoes and committing to a half hour of brisk walking at least 5 days per week. Build up to some cardio and weights on a gradient. If walking or any sort of weight bearing is too harsh on your joints, find a class with a pool for some aquatic exercise. Our bodies are designed to be used and unfortunately, we are either building muscle or gaining fat. Muscle begets muscle; fat begets fat, and a fat body isn’t just unhealthy and toxic but it is weaker and more
Physical activity can be as simple and inexpensive as a daily walk and a good pair of walking shoes.
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injury prone than one with better muscle mass. You’ll come to enjoy exercising once you get going – I promise! 7. CLEAN OUT THE CUPBOARD, FREEZER AND FRIDGE. Temptations in the form of baking mixes, ice creams, chocolate stashes, etc can lurk in your kitchen. When you are ready to get “clean” and healthy, there’s no point getting sabotaged by something “calling your name” every time you open your pantry or refrigerator. Clean out the junk and get stocked with all the good healthy food we’ve been speaking about. The exciting truth is that when you are eating healthy you want to continue eating healthy and cravings do go away pretty fast. As long as you’re not tempted the process goes very well.
As always, if you need any help or assistance in getting healthier, I’m here for you. HealthNOW is a destination clinic seeing patients local to us as well as those from across the country and internationally. Call us at 408-733-0400 for a Free phone consultation. I look forward to hearing from you!
NUTRITION
Consuming too many omega 6 fats also increases the likelihood of inflammatory diseases and links to mental illness, suicide, and homicide.
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CHECK UP WITH DR. MARK HYMAN
stop using saturated fats and use the polyunsaturated fats instead. Turns out they were completely wrong.
WHY VEGETABLE OILS SHOULD NOT BE PART OF YOUR DIET In a 2010 review at Tufts University, Dr. Dariush Mozaffarian concluded there is a clear benefit from cutting out saturated fats and increasing our intake of PUFAs. However in 2014, the very same scientist reviewed all of the literature again. This meta-analysis, which reviewed 72 studies, found no benefit to reducing saturated fats or increasing PUFAs, except for omega 3 fats. Is it any wonder we are so confused? If the experts can’t even agree and they change their perspective every few years, what are the rest of us to do?
WE ALL REMEMBER THE PUSH FOR USING THOSE “HEALTHY” VEGETABLE OILS VERSUS BUTTER. A reader recently wrote to me saying they grew up in a house where they used vegetable oil every day to cook with. The reader went on to tell me, “My mom still uses these oils and I’m trying to convince her to switch to coconut or olive oil. Any advice?” We were all trained that vegetable oils were good and butter was bad. We were told, even by government and medical associations, to use more vegetable, seed and bean oils (like soybean, corn, safflower, canola). Chances are, this reader’s mom (like most of us) was convinced by the government and food industries that vegetable oils are safe to use as a heart-healthy alternative over traditional saturated fats. We were told that traditional fats like butter, lard, and coconut oil caused high cholesterol and clogged arteries, leading to heart disease. Experts advised us to avoid saturated fat and eat more polyun-
The vegetable oils we grew up on are unstable and inflammatory. saturated fatty acids (PUFAs), especially omega 6 fats. These are the so-called “vegetable” oils many of us grew up on. Found at your typical grocery store, these clear, tasteless, highly refined and processed oils include corn, soybean, canola, safflower, and sunflower oils. These highly unstable, highly inflammatory oils were given a gigantic push by advisory groups we trusted, including The American Heart Association, the National Education Cholesterol Program, the National Institutes of Health and even our government’s own dietary guidelines. Many well-respected scientists and our doctors told us to
CUTTING THROUGH THE CONFUSION ABOUT OILS Let me cut through this confusion. The very idea that vegetable oils are better than saturated fats (like butter and lard) comes from the belief that they lower
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
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NUTRITION
total and LDL cholesterol, so they presumably reduce our overall risk of heart disease. Following this type of advice means swapping out butter, meat, and lard for vegetable oils including corn, soybean, sunflower, canola, and safflower oils, which are all omega 6-rich, inflammatory polyunsaturated fats. Yet if we look at human history, we consumed much more omega 3 fats and much less omega 6 fats than we currently do, since wild foods are very rich in omega 3 fats. The main source of omega 3’s today is fish, yet wild game and wild plants, which are very high in omega 3s, used to be a much bigger part of our diet. Wild meat and grass-fed beef contain about 7 times as much omega 3 fats as industrially raised animals, which have almost none. Virtually all of the beef and animal products your great grandparents ate were pasture-raised, organic, grass-fed, and contained no hormones or antibiotics. There was simply no other kind of meat to eat. Introducing refined oils into our diet and moving away from grass-fed and wild animals increased our omega 6 fat intake. Corn, soy, cottonseed, and canola oils skyrocketed, while omega 3 fats have dramatically declined. In that surge, many Americans sadly became deficient in these essential omega 3 fats. Omega 6 fats not only fuel your body’s inflammatory pathways, but also reduce availability of anti-inflammatory omega 3 fats in your tissues, resulting in more inflammation. In other words, omega 6 fats undo any benefit eating omega 3s would
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Omega 6 fats not only fuel your body’s inflammatory pathways, but also reduce availability of anti-inflammatory omega 3 fats in your tissues, resulting in more inflammation. normally give you. They also reduce conversion of plant-based omega 3 fats (called alpha-linolenic acid or ALA) into the active forms of omega 3s called EPA and DHA by about 40 percent. Consuming too many omega 6 fats also increases the likelihood of inflammatory diseases and links to mental illness, suicide, and homicide. In fact, studies have shown a connection of mental health with inflammation in the brain. Dr. Joseph Hibbeln from the National Institutes of Health has researched the impact of omega 6 and omega 3 fats on our health. He explains that over-consuming omega 6 fats and under-consuming omega 3 fats significantly increases: • Heart disease • Type 2 diabetes • Obesity • Metabolic syndrome or pre-diabetes • Irritable bowel syndrome
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• Inflammatory bowel syndrome • Macular degeneration (eye damage and blindness) • Rheumatoid arthritis • Asthma • Cancer • Psychiatric disorders • Autoimmune disease As you can see, a diet high in omega 6 fats is not ideal for optimal health. We can’t blame ourselves for this catastrophe. Most of us were taught to use these refined oils at a young age. Unfortunately, this has resulted in the worst epidemic of chronic disease in history, with global explosions of heart disease, type 2 diabetes, and obesity (or what I call diabesity), and cancer. Bottom line: We’ve got to move away from these inflammatory fats.
WHAT FATS AND OILS SHOULD YOU EAT? What types of oils and fats should we choose that protect our heart and brain and reduce inflammation? I prefer traditional fats, such as: • Extra-virgin, cold-pressed, organic coconut oil – my personal favorite because it is excellent cell fuel, is highly anti-inflammatory, and may help with improving your cholesterol panel • Extra-virgin, cold-pressed, organic olive oil • Avocados • Grass-fed meats • Grass-fed butter • Nuts—walnuts, almonds, pecans, macadamia; not peanuts • Fatty fish—sardines, mackerel, herring, and wild salmon—that are rich in omega 3 fats My new book, Eat Fat, Get Thin, uproots the lies we’ve been told about oils and fats, defining which foods cause disease and illness. I’ve created a plan that helps you achieve optimal health while providing you with studies and research to prove that certain foods, which have been long demonized, do belong in our diet. Wishing you health and happiness, Mark Hyman, MD
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find Gluten and Allergen Free
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NUTRITION
IS TOFU RIGHT FOR YOU? The debate over soy and it’s possible health benefits and risks seems endless. On the Pro side, soy may lower cholesterol, prevent breast cancer, increase overall longevity and reduce your chance of type 2 diabetes. In the Cons column, soy is a known Top 8 allergen and contains isoflavones (a phytoestrogen), which is a plant compound with estrogen-like structures that may wreak hormonal havoc in females. While most people fervently hold onto one opinion or the other, science tells us that eating soy may or may not have these (and other) effects on our bodies. Many years of research demonstrate that soy may lead to health benefits and soy may lead to certain health risks. The
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jury is still out and more research needs to be conducted on the topic. (Don’t we find this true with so many foods these days?!) If you’re in the Pro Soy camp, you definitely want to be sure the soy you consume is the highest quality product you can get your hands on (or your chopsticks around). The Torrance, CA, company, Morinaga Nutritional Foods, Inc. makes a variety of soy products including prepared Mori-Nu Silken Tofu and tofu kits that you can use at home to make your own tofu! ALL MORINAGA PRODUCTS ARE: • Non-GMO • Kosher • Gluten-Free
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• Organic • Packaged in unique aseptic packaging that protects fresh tofu from light and bacteria and allows for a long shelf life without refrigeration—without the use of preservatives! This makes them an excellent choice if you do love your soy products. You can have some fun with tofu, too, with Morinaga’s do-it-yourself tofu kits that allow anyone to make traditional Japanese tofu easily at home. Kits include directions for making your own Silken tofu, or use the included tofu press to prepare firm, Momen tofu. You can learn more at MORINU.COM and find them on FACEBOOK and TWITTER, too!
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Empowering Extraordinary Health®
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S O LV E Y O U R
skincare troubles WITH THESE TAST Y SOLUTIONS
BY DR. KARA FITZGERALD
AT O U R P R AC T I C E , W E S E E LOT S OF FOLKS WITH CHALLENGING S K I N CO N D I T I O N S . The one commonality among all of them is the patient’s diet. Without exception, diet influences our skin’s health, and often times, what one eats proves to be a big piece of the “what’s wrong with my skin?” puzzle. As a starting point for anyone wanting to improve the condition of their skin (not to
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mention overall health), I recommend starting with a whole foods, low processed, low sugar diet. Typically at our practice, we begin with a quick detox program to get folks started. When it comes to some of those (pesky) common skin conditions that many of us deal with, follow my easy reference and eat your way to beautiful, glowing skin!
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NUTRITION
FOUNDATIONAL DIETARY ADDITIONS FOR ANY SKIN TYPE. Eat This!
Not This!
Fresh, “rainbow” veggies, organic preferred.
Highly processed foods of any kind, high sugar or simple carbohydrate foods.
Omega 3 fats: nuts & seeds, clean fish. ½ body weight in ounces of water per day.
ANTI-AGING Eat This!
Not This!
Bone stock (for collagen)
Sugar, sugar, sugar
Bell peppers, broccoli, kiwi fruit (vitamin C) DRY SKIN Eat This!
Not This!
Evening Primrose Oil: 500mg per day
Coffee, alcohol and other diuretics
Avocado: 1 per day
Try a gluten, dairy and soy-free 4 week trial
Poor quality meats and fats Try a gluten and dairy- free 4 week trial
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ECZEMA Eat This!
Not This!
Evening Primrose Oil: 1000mg/day
Try a dairy, soy, egg and gluten-free 4 week trial
Ground, organic flax seeds: 1 ounce per day 6 ounces of clean Salmon or similar fatty fish three times per day
(Dairy is often an issue with eczema, especially if there is a history of ear infections!)
Pumpkin seeds (zinc) Sweet potato, carrots, dark leafy greens (vitamin A)
ACNE Eat This!
Not This!
Apple cider vinegar before meals.
Try a dairy and chocolate-free 4 week trial
After meals, sip a cup of ginger, peppermint or fennel tea
Avoid: Sugar, sugar, sugar
KERATOSIS PILARIS (“CHICKEN SKIN”) Eat This!
Not This!
Evening Primrose Oil: 1000mg/day
Try a gluten and dairy-free 4 week trial
Ground, organic flax seeds: 1 ounce per day 6 ounces of clean Salmon or similar fatty fish three times per day Pumpkin seeds (zinc) Egg yolks (vitamin D) Sweet potato, carrots, dark leafy greens (vitamin A)
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NUTRITION
ROSACEA (ADULT ACNE) Eat This!
Not This!
Apple cider vinegar before meals.
Try a low FODMAP diet for 4 weeks
After meals, sip a cup of ginger, peppermint or fennel tea
SEBORRHEIC DERMATITIS (DANDRUFF/CRADLE CAP) Eat This!
Not This!
Two egg yolks (biotin, vitamin DO
Sugar, sugar, sugar
Avocado Almonds
Poor quality meats and fats Try a gluten, dairy-free diet x 4 weeks
PSORIASIS Eat This!
Not This!
Bone stock
Try a full Paleo diet x 4 weeks
Garlic, onions, artichoke, leeks (prebiotic foods)
As with all medical conditions, consult your functional medicine doctor if you need extra support on your journey to great skin! KARA FITZGERALD, ND completed post-doctorate training in nutritional biochemistry and laboratory science at Metametrix Laboratory. She authored/edited Case Studies in Integrative and Functional Medicine, was a contributing author to Laboratory Evaluations for Integrative and Functional Medicine and The
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Institute for Functional Medicine’s Textbook for Functional Medicine. She has been published in numerous peer-reviewed journals and blogs regularly for professionals and consumers at www.drkarafitzgerald. com. Dr. Fitzgerald is on faculty at The Institute for Functional Medicine and maintains a functional medicine practice in Sandy Hook, Connecticut.
www.drkarafitzgerald.com
If you or a family member have celiac disease, your other family members might have it too. Talk to them. Tell them the facts. Urge them to get a simple blood test.
Visit www.SeriouslyCeliac.org for: a video that shows how to have a serious and successful conversation about celiac disease with your family
downloadable resources using research-tested tactics that explain the “dos and don’ts� of how and when to talk to genetically at-risk relatives
tips and advice for untested family members to navigate the testing process
talk. tell. test. and SeriouslyCeliac.org are initiatives of Beyond Celiac (formerly the National Foundation for Celiac Awareness). Beyond Celiac advances widespread understanding of celiac disease as a serious genetic autoimmune condition and works to secure early diagnosis and effective management. We empower our community to live life to the fullest, and serve as a leading and trusted resource that inspires hope, accelerates innovation and forges pathways to a cure. Your donation makes life better for thousands of people every day. www.BeyondCeliac.org/donate
www.BeyondCeliac.org
helping people live longer, better.
FOOD / APRIL
It’s a Spring Fling in this issue! We’re sharing the freshest, most colorful and flavorful recipes with you to inspire your healthy gluten-free, allergen-free eating this season. Now is the perfect time to add fruits and vegetables to your plate, with spring produce cropping up at local farmers markets, CSAs and in the produce section of your favorite grocery store right now! We’re also keeping the prep simple and cooking time to a minimum. After all, when temperatures rise and the sun peaks out, who wants to spend all their time indoors?! Enjoy spring and enjoy these lighter, gluten-free recipes!
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FOOD
“Spinach Artichoke Dip has always been amazing to me and one I really missed after I went dairy free. That’s why I sought out to try and create a spinach artichoke dip that was both gluten and dairy free. My mom and I luckily found the perfect recipe where you honestly couldn’t tell the difference between the regular recipe and the dairy
free one! It’s both gluten and dairy free with the ingredients given and is extremely simple too make.” — Taylor Miller
• 1 cup Veganaise (vegan mayonnaise) • 1 cup Daiya Mozzarella Cheese shreds • 4 teaspoons garlic, minced
INGREDIENTS
Heat oven to 350°F. Mix all ingredients until blended. Spoon into 9-inch quiche dish or pie plate. Bake 20 min. or until lightly browned. Serve! It’s that simple!
• 1 can (14 oz.) artichoke hearts, drained, chopped • 1 package (10 oz.) frozen chopped spinach, thawed, well drained
DIRECTIONS
Spinach Artichoke Dip Gluten Free
B Y TAY L O R M I L L E R , G LU T E N AWAY
For more delicious gluten-free recipes, visit Taylor’s blog, GlutenAway.com!
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FOOD
For individuals with nut allergy, omit toasted pecan garnish and substitute toasted sunflower seeds instead.
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FOOD
Carrot Raisin Salad with Granny Smith Apples
CARROTS ARE BURSTING WITH BETA CAROTENE, FIBER, VITAMIN K, POTASSIUM AND ANTIOXIDANTS!
Serving Suggestion: As a side dish with roasted or grilled meats or as a lunch salad.
INGREDIENTS
FOR THE VINAIGRETTE
• 1 Tablespoon olive oil
• 1 Tablespoon apple cider vinegar • 1 Tablespoon orange juice, fresh squeezed • 2 teaspoons honey • Salt & Pepper, to taste FOR THE SALAD
• 1 pound carrots, grated coarse • ½ cup raisins • ½ cup Granny Smith apple, diced GARNISH
• Butter lettuce leaves • Toasted chopped pecans, optional
DIRECTIONS
Whisk vinaigrette in a large salad bowl. Add carrots, raisins and apples. Toss
to coast fruit and vegetables. Cover and refrigerate at least 2 hours before serving. Store leftovers up to 3 days in the refrigerator, covered.
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FOOD
Creamy Spring Pea Soup Mint with
Store fresh mint by wrapping leaves carefully in a moist paper towel and placing in a zip top plastic bag. Leave the bag partially open so air can circulate. Refrigerate until ready to use. DIRECTIONS
Thaw peas at room temperature before beginning the recipe. Heat oil in a large saucepan over medium high heat. Makes 4 – 6 servings.
INGREDIENTS
• 6 cups (three 10-ounce bags) frozen peas • 1 tablespoons coconut oil • 1 cup chopped onion • 2 cloves garlic, minced • 3 cups vegetable broth • 1 cup unsweetened coconut milk • ¼ cup fresh mint (leaves only, discard stems) • Salt and pepper to taste • ¼ cup sour cream
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Add onion to oil and cook until very tender, about 12 minutes. Add garlic and cook 1 minute. Add peas and broth to the pan; bring to a boil, then reduce heat and cover pot. Simmer 30 minutes on low heat. After 30 minutes, turn off heat, add coconut milk, mint leaves, salt and pepper. Puree soup in blender or with hand held (stick) blender until smooth. Stir in sour cream and serve immediately.
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Store leftover soup by cooling to room temperature, then pouring into container with secure lid. Refrigerate up to 2 days.
FOOD
If you are making the soup ahead, wait to stir in the sour cream until after reheating and just prior to serving.
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FOR MORE DELICIOUS GLUTEN-FREE RECIPES FROM TAYLOR, VISIT HIS BLOG, GLUTENAWAY.COM!
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Guacamole and Shrimp Dip FOOD
AV
B Y TAY L O R M I L L E R , G LU T E N AWAY
O
D CA
OS
GUACAMOLE AND SHRIMP TOGETHER IN ONE DIP! COULDN’T ASK FOR ANY THING MORE. THIS IS A GREAT DIP AND IS SOMETHING THAT WOULD BE GREAT FOR ANY PART Y. IT’S NATURALLY GLUTEN-FREE SO YOU WON’T HAVE TO WORRY ABOUT ANY GLUTEN POSSIBLY BEING IN THIS. IT’S ALSO PRETT Y HEALTHY TOO. ENJOY!
INGREDIENTS
• 1 tablespoon olive oil • 1/2 pound uncooked medium shrimp, peeled, deveined and coarsely chopped • 1/2 teaspoon chipotle chile pepper powder • ⅓ cup red enchilada sauce • 3 tablespoons chopped cilantro, divided
DIRECTIONS
• 3 fully ripe avocados mashed • 4 ounce cream cheese, softened • 1 can (15 ounces) black beans, rinsed • 2 limes, divided • 1 green onion, sliced, divided • 1/4 teaspoon salt • 1 cup sour cream
HEAT oil in medium skillet on medium heat. Add shrimp and chile powder; cook 3 minutes or until shrimp turn pink. Stir in enchilada sauce and 1-1/2 teaspoons cilantro. Remove from heat. MIX avocados and cream cheese in medium bowl. Add beans, juice from 1 lime, 2 Tbsp. each onions and cilantro, and salt; mix well. SPREAD sour cream onto bottom of shallow serving dish; cover with layers of guacamole, shrimp mixture, remaining cilantro and onions. Cut remaining lime into 6 wedges; squeeze 2 lime wedges over dip. Garnish with remaining lime wedges.
SHRIMP
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FEATURED INGREDIENT
Fabulous Meyer lemons are in grocery stores right now and if you haven’t tried them yet, now is the time!
Brought to the United States from China in the early part of the 20th century by their namesake, Mr. Frank Meyer, these orange-yellow lemons are sweeter and smaller than your standard lemon.
flavor) of the lemon zest from a Meyer lemon is more spice like than lemon like.
The skin on Meyer lemons is smoother, tends to have fewer blemishes and can range from luminescent yellow to bright orange. You will also notice the scent (and
If you can’t find them, no worries, you can use Meyer and traditional lemons interchangeably in most cases. Do keep in mind the extra sweetness of Meyer lemons when making substitutions in recipes. If you use regular lemon juice, for example, in place of Meyer lemon juice, you may want to use less juice or add more sugar in the recipe.
Meyer Lemons 44
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These tasty lemons are also rounder in shape than the more elongated traditional lemon.
If you have the chance be sure to pick up a few Meyer lemons this spring to experiment with these beauties!
Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com
Gluten-free is now hassle-free.
FOOD
Avocado Shrimp Ceviche Naturally Gluten Free
“I’m going to give you 3 awesome reasons why you should take the time to make this snack. 1 - It’s natural and extremely healthy! 2 - It has avocados and shrimp! (Great fats and protein!) 3 - It can be used for more than just one thing! (Chip dip & Lettuce wraps!) There’s really no reason I could give you for why you shouldn’t try this. This is one of my favorite natural and gluten-free recipes since it’s so quick and easy to make. Enjoy!” - Taylor Miller
INGREDIENTS
• 1 cup shrimp • ⅓ cup onion • ⅓ tomato • 2 avocados • 2 tablespoons lime juice 46
T O M AT O E S
LIME
AV O C A D O S
SHRIMPS
B Y TAY L O R M I L L E R , G LU T E N AWAY
THIS SHRIMP CEVICHE IS ALREADY NATURALLY GLUTEN-FREE. WITH THESE NATURALLY GLUTEN-FREE RECIPES, YOU DON’T HAVE TO WORRY ABOUT READING L ABELS, BUT MOST IMPORTANTLY YOU DON’T FEEL BAD AFTERWARDS!
• 2 tablespoons cilantro • 1 jalapeno pepper (If desired) • Salt and pepper to taste
Make sure all the shrimp are washed and cut into bite sized pieces.
Next, add all the chopped veggies and shrimp to a small bowl. Add the remaining ingredients and stir gently until all the ingredients are combined into one mixture. (You don’t want the avocado chunks to be completely blended!)
Dice the tomato, onion, and pepper. Chop the avocado.
Serve as a chip dip or put it in a lettuce wrap, Enjoy!
DIRECTIONS
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FOOD
FOR MORE DELICIOUS GLUTEN-FREE RECIPES FROM TAYLOR, VISIT HIS BLOG, GLUTENAWAY.COM!
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Click here to get your copy now!
EXPO
Have you seen the Twitter, Instagram and Facebook exchanges between gluten-free bloggers about going to the latest Expo, wishing you could be a part of a lively event where you could sample the newest gluten-free products, get in on awesome
gluten-free giveaways and garner cutting edge food allergy information from webinars and other resources offered? You’re not alone! Who doesn’t want to go mix and mingle with leaders in the gluten-free world?!
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EXPO
Of course, it costs money and takes time to travel to an Expo. By the time you take a few days off work, buy a plane ticket and pay admission it hardly seems the freebies are worth it. BUT, there is still a way to get in on all the good stuff without spending a penny! Welcome to the first online gluten-free expo! It’s just like a traditional tradeshow but it is 100% online, allowing anyone, anywhere to enjoy all the benefits of a gluten-free expo right at their fingertips but with no traveling or costly admission fees.
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WHAT TO EXPECT: • Free admission • Over 100 gluten-free products • Huge giveaways • Product samples • Great savings & coupons • Free guides & resources • Gluten-free webinars • Allergen information
Don’t miss a new theme each month with premium expo booths, giveaways, samples & more!
/ FOOD SOLUTIONS MAGAZINE / APRIL ISSUE
In April, be sure to visit www.GlutenAwayExpo.com to see an amazing crew of gluten-free bloggers, including our very own Editor-in-Chief. You can even get Gigi’s #1 tip for keeping fit as a fiddle on a gluten-free diet!
SOME GREAT BRANDS YOU’LL SEE AT THE ONLINE EXPO: So Delicious Dairy Free, Enjoy Life Foods, Namaste Foods, Ardenne Farm, Nima, Brazil Bites, Better Batter, Modern Oats, Explore Asian.
INSPIRATION
T aylo r Miller
T aylo r & his mom
L au ra
MEET
TaYlor MilleR AUTHOR OF GLUTEN AWAY BLOG AND FOUNDER OF THE GLUTEN AWAY ONLINE EXPO
TAY LO R S TA RT E D H I S B LO G , G LU T E N AWAY, A S A T E E N W I T H C E L I AC D I S E A S E . He noticed health issues beginning when he was in grade 7. There was constant fatigue, headaches, and the tummy troubles that so many of us with celiac disease experience. Being a positive, full-of-energy kiddo, Taylor brushed off his symptoms, pushed on through and even started to think his symptoms were normal. After all, they were part of his everyday life experience by grade 8. That is, until he started losing weight rapidly – 21 pounds over six months for no apparent reason at all.
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Thanks to Taylor’s mom who was diagnosed with celiac disease only a year before that time, Taylor went gluten-free in 2011 and his health improved dramatically. But there were still some lingering health issues. In fact, at one point after his celiac diagnosis, Taylor became very ill at school and fainted. He was rushed to the hospital and his life was a blur for months to follow. Doctors could not find the answer to his health issues, he was in and out of the hospital and life was a series of listless days and unanswered questions. That is, until he had one more blood test
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performed and got an answer to why he was so sick all the time. Taylor’s doctors discovered he has a very rare and life threatening Adrenal Disorder. At only 14 years old, Taylor was told there is no cure and that he would have to live with the disease and treat it forever. He was also told how incredibly lucky he was to be alive. Doctors predicted he would have only survived about three months more had he not been diagnosed that day. Now, Taylor follows a strict diet and takes multiple drugs every day. He will have to do this for the rest of his life.
INSPIRATION
“Carrying a burden over something you can’t control will never get you anywhere. I’ve learned that accepting and embracing while making the most of your issues makes you turn out to be a lot happier person in the end.”
be alive today and I’m very happy that I could share this other half of my story with you. Thanks for reading and I hope this helped you learn a little more about me!” Thank you, Taylor, for sharing your story with us and for being such an inspiration! You can read more about Taylor’s health issues, how he champions on each day with his can-do attitude and some details about adrenal health and celiac disease here.
~ TAY LO R M I L L E R O F G LU T E N AWAY B LO G
Today, Taylor is 18 years old and making a positive impact on our gluten-free community. Here’s what Taylor says about living with celiac disease and his rare, life-threatening Adrenal Disorder: “Since I was diagnosed with this type of disorder my life has greatly improved on how I feel every day. I do have more energy but still find myself unable to do the things most normal teens can do. There are many things I have to do every day to get and stay healthy. I have to wake up at 6:00 AM every day to take medicine and have to take many different types of medicines throughout the day. There are many foods that interact with how I feel each day and foods I have to limit along with being on a gluten and
dairy free diet. Often times my adrenal levels can be thrown off from the simplest things. It usually takes days for me to recover and I am usually unable to communicate, move, or go anywhere outside the house. These are just some of the things I deal with every day and am still learning to manage. Through all of this I have always found a way to be positive, keep fighting, and never give up. Although this disorder is very hard to live with I feel like it has definitely made me who I am today. Overcoming this obstacle has made me feel like I can overcome anything. All I want to do is help others so they don’t have to go through what I did with either Celiac or this disorder. I couldn’t be more grateful and happy to
Be sure to visit Taylor at GlutenAway.com and on his social channels: Facebook, Twitter, Instagram.
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FOOD
ESPRESSO SEA SALT CAN BE PURCHASED FROM SPECIALT Y STORES THAT CARRY FL AVORED SALTS. CHOOSE AN ALLERGEN-FREE CHOCOL ATE LIKE ENJOY LIFE FOODS CHOCOL ATE CHIPS FOR THE COATING.
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FOOD
Caramel Espresso
Sea Salt Truffles BY L I S I PA R S O N S
ALMOND BUTTER
Recipe Yields: 24 servings Active Time: 45 minutes
INGREDIENTS
• 14 Medjool dates • 2 tablespoons cashew butter or almond butter • ¼ teaspoon Himalayan pink sea salt (or other salt of choice) • 1 teaspoon coconut oil, melted • 1 tablespoon vanilla extract • Espresso sea salt, garnish F O R C H O CO L AT E COAT I N G :
• ¾ cup chocolate chips • 1 teaspoon coconut oil
M E D J O O L D AT E S
DIRECTIONS
Boil 6 cups of water and remove from heat. Soak dates in water for 15 minutes then remove dates, allow to cool to touch and remove pits. Add dates, cashew butter, sea salt, coconut oil, vanilla extract to food processor and mix until smooth.
H I M A L AYA N P I N K S E A S A LT
Transfer mixture to a bowl and place in freezer for 2-3 hours or overnight.
Spoon out a small amount and roll into marble sized bites. Once mixture has firmed up in the freezer melt the chocolate coating. Using two forks, coat each truffle, place on parchment paper and sprinkle with Espresso Sea Salt or chosen topping. Place in refrigerator or freezer until ready to enjoy.
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Super Easy and Delicious HealthySalsaCorn FOOD
B Y TAY L O R M I L L E R , G LU T E N AWAY
RE
D
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IO
N
“HAVE YOU TRIED MAKING YOUR OWN SALSA BEFORE? I USED TO BE SOMEONE THAT
INGREDIENTS
• 2 cans of corn with red & green peppers • 1/2 cup of finely chopped red onion • 3 diced Roma tomatoes • 1 diced jalapeno (optional) • 2 avocados • 2 limes • 3 tablespoons of chopped fresh cilantro • Salt and Pepper to taste
DIRECTIONS
Mix first five ingredients together in a large mixing bowl. Squeeze lime juice into mixture and add chopped cilantro. Add salt and pepper to taste. Serve and enjoy!
WOULD BUY THE PRE-MADE SALSA IN A JAR NOT KNOWING WHAT’S REALLY INSIDE AND NOT KNOWING WHAT I’M REALLY GETTING. BUT NOT ANYMORE! NOW I MAKE MY OWN SALSA AND KNOW EXACTLY WHAT I’M EATING. THIS RECIPE IS SUPER EASY TO MAKE AND IS PRETT Y HEALTHY TOO. AWESOME FOR A PART Y OR FOR JUST A SNACK.” — TAYLOR MILLER
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FOOD
B Y K AT I E C AV U T O F O R CALIFORNIA ALMONDS
Salted Caramel Almond Butter Cups INGREDIENTS
• 1/2 cup dark chocolate chips • ⅓ cup Salted Caramel Almond Butter (or regular almond butter)
INSTRUCTIONS
Melt your chocolate over a double boiler or in the microwave in 30 second increments.
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Place 12 mini-muffin liners into a mini-cupcake pan.
Once the chocolate is melted, spoon 1 teaspoon of chocolate into the bottom of each muffin liner then refrigerate for 5 minutes to set. Top the chocolate with 1-2 teaspoons of almond butter and an
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additional 1-2 teaspoons of melted chocolate to cover the almond butter. Garnish with a sliced almond. Place in the fridge or freeze to set. Store in the fridge or freezer.
Yields: 12 servings
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TIPS FOR GLUTEN FREE LIVING
BY GIGI STEWART, MA
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TIPS FOR GLUTEN FREE LIVING
1. INGREDIENTS
Go through the pantry and fridge and get rid them of all gluten-containing foods. Offer unused, unopened items to someone who is able to eat gluten if you don’t want to throw them away. You can also opt to offer those items that are unopened and non-perishable to a local food bank. Pay special attention to jars of peanut butter, mayonnaise, jam, jelly, butter and other spreads that may be contaminated with gluten from knives or spoons (from spreading peanut butter or mayonnaise on
In a shared kitchen where both gluten and gluten-free eaters are preparing foods, using a color coding system (green for GF, red for not GF) on items like colanders, cutting boards and even storage containers can help, especially when small children are in need of understanding separating foods.
gluten bread, then dipping the utensil back into the container – a criminal offense in my house, regardless of gluten issues, but nonetheless, it can happen). If you previously stored flour, pasta or other gluten ingredients in canisters, be sure to empty and wash canisters thoroughly before using with gluten-free ingredients. The dishwasher is a great tool toward sanitizing items like this.
2. UTENSILS AND CUTTING BOARDS
If you used wooden utensils and cutting boards before going gluten-free, keep in mind these are porous and can harbor gluten, even with your best washing efforts. You may want to discard those (again, you could donate them) and purchase new, non-porous utensils and cutting boards that are and easy to sanitize. This is especially useful in a shared kitchen where gluten and gluten-free eaters are preparing foods.
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TIPS FOR GLUTEN FREE LIVING
Avoid cross contaminating jars of condiments and foods like peanut butter or jam. If you share these with gluten eaters, use dedicated jars to be on the safe side. Label them GF and store them in a different area of your fridge or pantry. 64
3. POTS, PANS, BAKEWARE AND MIXING BOWLS
Like utensils and cutting boards, porous cookware can absorb and harbor gluten particles. Opt for glass, metal and other non-porous vessels. Pay special attention to cast iron and clay cookware, as they are particularly porous.
4. APPLIANCES
Don’t overlook small appliances. When going gluten free, it is best to replace the following and dedicate them for gluten free use only: Toaster – crumbs from gluten breads linger in the toaster and can latch on to gluten free breads without our knowing. Coffee makers and grinders – some coffees contain gluten (especially flavored coffees – check with the manufacturer).
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Remember to wipe down faucet handles and refrigerator handles and any other areas hands that have touched gluten may touch in your kitchen. Waffle irons and pancake griddles – most are coated with non-stick coating, which is porous and can hold gluten particles inside.
TIPS FOR GLUTEN FREE LIVING
Don’t share a toaster that is used to toast gluten bread products. Use a dedicated toaster or toaster packets for your gluten-free bread.
Appliances like the oven and refrigerator are also worth noting, both inside and out. In addition to removing gluten on the inside, you’ll want to give the outside a good scrub to eliminate any lingering gluten on handles and knobs that can cause contamination.
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5. OTHER IMPORTANT AREAS OF THE KITCHEN Counter
tops, cabinet handles and knobs, sink faucet handles and spice shakers are all areas gluten can hide. Be sure to give everything a thorough cleaning before use with gluten-free cooking. Don’t neglect the chair backs of your breakfast table and dining table. If someone eating gluten slides the chair under the table or counter when they’re done and they touched food (like a sandwich), traces of gluten could linger there. This may seem extreme; however, even small traces of gluten can make some of us very ill and we can never be too careful when it comes to our health. I hope these tips help you transform your kitchen into a gluten-free oasis for your health!
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Porous cookware like cast iron can harbor minute particles of gluten that don’t get washed away. Avoid these types of cookware unless they are dedicated for gluten-free cooking.
For more information on living your best gluten-free life, visit Gigi at GlutenFreeGigi. com, on Facebook, Twitter, Pinterest and Instagram.
Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
TIPS
BRING A TOUCH OF SPRING INDOORS Spring is definitely in the air and what better way to celebrate (other than delicious gluten-free spring recipes, of course) than to bring a touch of springtime inside. Use these tips to freshen up your décor in no time with cost-effective, easy ideas anyone can put into action right now! F LOW E R P OW E R Visit your local farmers market or supermarket for great deals on bouquets of fresh spring blooms. Tulips are perfect as single stems in tiny bud vases or bunched together in a large vase for a stunning display! G O G R E E N For longer lasting spring color, opt for an all green grouping of tiny topiaries, succulents and grasses. U P DAT E YO U R P L AT E We’re not talking food here, either! For a fresh take on the season, update your tableware with plates in fresh colors, or if you use all white dishes (smart!), how about a fresh set of spring green napkins and other table décor to liven things up at mealtime?! U S E E D I B L E C E N T E R P I EC E S Bowls of in-season fruits or vegetables make lively displays on tables and side boards. They won’t last long, but they will give you incentive to keep those healthy, naturally gluten-free edibles replenished!
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Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate
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