Food Solutions Magazine Jan 2016 by Food Solutions Magazine

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TABLE OF CONTENTS

Science

Exercise is beneficial for us all, but individuals with celiac disease may want to pay even more attention to moving the body often. Leigh Reynolds gives us nine reasons why!

Food

Let’s do this! A healthy New Year makes a happy New Year and both start with the foods we eat… this month, don’t miss these fresh recipes from our chefs!

Nutrition

Is Hidden Sugar Killing You Sweetly? If you overindulged during the holidays, now is the time to follow Dr. Hyman’s advice and use these 10 steps to slash sugar now!

64 Food

Ready to start eating clean? Amie Valpone is ready to show us how with a sneak peek at new recipes from her upcoming book.

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

Spicy Sweet Potato Soup........................................................................42

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

Chicken Corn Chowder.............................................................................44

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

Nori Wraps ..................................................................................................46

9 Ways Celiacs Benefit from Exercise................................................. 10

Ham & Apple Salad ...................................................................................48

Is Gluten Making You Fat?....................................................................... 14

Sunny Bowl..................................................................................................50

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

Bell Pepper Soup........................................................................................ 52

Substitutes for Dairy-Free Living..........................................................28

Millet Burgers..............................................................................................54

Substitutes for Nut-Free Living.............................................................30

Mushroom Boats........................................................................................56

5 Pillars of Positive Nutrition................................................................. 32

Vegetable Spring Rolls ............................................................................58

Recipes.......................................................................................................... 35

Bacon Blue Cheese Salad Dressing..................................................... 60

January is a SOUPer Month...................................................................36

Paleo Cinnamon Rolls...............................................................................62

Creamy Potato Soup................................................................................. 37

Eating Clean with Amie Valpone...........................................................64

Cauliflower Parmesan Soup...................................................................38

Blue Isle Yogurt Spreads..........................................................................68

Creamy Tomato Basil Soup.................................................................... 40

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

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 Amie Valpone Laura Cipullo 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

Happy New Year! We’re off to a healthy, happy start this year with lots of warming recipes for you as we celebrate National Soup Month! There’s no better time to simmer hot pots of healthy ingredients on the stove top (or in the slow cooker) than in January when temps tend to be the coldest of the year. Our chefs have some brilliant ideas for you this month on getting healthy, nourishing meals on the table in no time flat, which is what we need after a whirlwind holiday filled with sugar plums and sprinkles!

We get back to basics, too, with some tips on making the most of your gluten-free diet, substituting for dairy and nuts in your favorite recipes and more! I’m happy you’re here with us and look forward to a brand new year of useful, informative and timely information to help you live your best gluten-free, allergen-free year yet! Until next month…

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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

CONTRIBUTORS

chronic illness through a

American high schools about

underlying medical conditions

groundbreaking whole-systems

nutrition, fitness and mental

that may have previously been

medicine approach known as

resilience. He is a volunteer for

undetected. Dr. Rudert then

Functional Medicine. He is a family

Partners in Health with whom he

creates an individualized course

physician, an eight-time New York

worked immediately after the

of treatment tailored to each

Times bestselling author, and an

earthquake in Haiti and continues

patient’s unique set of needs.

internationally recognized leader in

to help rebuild the health care

Rather than just treating the

his field. Through his private

system there. He was featured on

symptoms of the disease, Dr.

practice, education efforts, writing,

60 Minutes for his work there.

Rudert believes the best results

LEIGH REYNOLDS recognized a

research, advocacy and public

need for high quality-gluten free

policy work, he strives to improve

nutritional supplementation so she founded Gluten Free Therapeu-

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

core cause of the problem and

access to Functional Medicine, and

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

treating the disease accordingly.

to widen the understanding and

Gastroenterologist in Atlanta,

Dr. Rudert sees patients from all

tics™. Leigh set out to make one of

practice of it, empowering others

Georgia, whose practice is

over the United States for second

the most beneficial gluten-free

to stop managing symptoms and

primarily devoted to the screening

opinion consults on a variety of

supplement lines available. With

instead treat the underlying causes

and following of patients with

gastrointestinal disorders.

high quality pharmaceutical grade

of illness, thereby also tackling our

celiac disease. With one of the

ingredients and scientifically

chronic-disease epidemic.

largest practices in the United

researched formulations Gluten

Committed to educating the public, patients and physicians about

Free Therapeutics™ is proud to

Dr. Hyman is Chairman of the

this commonly missed disorder,

offer its customers a superior line

Institute for Functional Medicine,

Dr. Rudert lectures throughout

of nutritional supplements called

and was awarded its 2009 Linus

the United States and Canada on

CeliVites.

Pauling Award for Leadership

celiac disease. She also lectures on

in Functional Medicine. He is

inflammatory bowel disease, irri-

currently medical editor at the

table bowel syndrome, pancreatic

Huffington Post and on the

exocrine insufficiency and small

Medical Advisory Board at The

States that manages adults and

intestinal bacterial overgrowth.

Doctor Oz Show. He is on the

teenagers with celiac, she has

Dr. Rudert is Medical Advisor for

Board of Directors of The Center

evaluated over 1000 patients with

the Celiac Disease Foundation, the

for Mind-Body Medicine, and a

celiac disease and gluten

Gluten Intolerance Group of North

faculty member of its Food As

sensitivity.

America and for the Gluten Free

Medicine training program. He is

Certification Organization (GFCO).

also on the Board of Advisors of

Dr. Rudert’s focus is identifying the

She is Medical Director for Atlanta

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

core causes of gastrointestinal

Gluten Intolerance Group (GIG),

his career to identifying and

tackles the obesity epidemic by

issues with a comprehensive

and founder and president of the

addressing the root causes of

“educating the student body” in

evaluation enabling her to treat

Atlanta Women’s Medical Alliance,

/ FOOD SOLUTIONS MAGAZINE / JANUARY ISSUE

CONTRIBUTORS

the largest alliance of female

Marci is CEO of Food Majesty, Inc.

and police departments. She is also

the underlying root cause of the

physicians in the United States.

author of Reality Diabetes ~ type

a frequent contributor to fitness

patient’s health condition.

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

magazines and fitness web pages.

Practicing for over 20 years, Dr.

disease, she was the Keynote

The Divorced Woman’s Diet and is

www.wortheverychew.com

Petersen remains at the forefront

Speaker for multiple programs

contributor to Chicken Soup for

including the New England Celiac

the Soul Healthy Living Series

DR. VIKKI PETERSEN is con-

intolerance, which earned her the

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

sidered a pioneer in the field of

title of Gluten Free Doctor of

Beth Israel Deaconess Medical

disease counselor, speaks

gluten sensitivity and is acknowl-

the Year.

Center/Harvard, and national GIG

frequently in the community, is

edged in the U.S. for her contribu-

meetings. Dr. Rudert was the

coordinator of American Diabetes

tions to, and education of, gluten

She co-authored the book, The

advising physician for the popular

Association (ADA) programs, an

awareness in our country.

Gluten Effect, celebrated by other

television series House which

ADA Valor Award recipient and

leading experts in the field as a

featured a segment concerning

does radio, television and

huge advance in gluten sensitivity

celiac. Dr. Rudert is a former

magazine interviews. Marci is

diagnosis and treatment.

Assistant Professor of Medicine

passionate about her work and it

Dr. Petersen donates much of her

with Emory University. Learn more

shows when you meet her.

time to the community where she

of advances in the field of gluten

about Dr. Rudert and her practice

speaks about health awareness at

at DrCynthiaRudert.com.

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

dio personality and food blogger,

doctor of chiropractic, she is also

specifically on the topic of gluten

an IFM Certified Practitioner (Insti-

sensitivity and celiac disease.

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

She is on the advisory board

Center in Sunnyvale, California.

along with holding an associate

Chef LISI PARSONS, two-time

HealthNOW is known for using

editor at-large position at Simply

MARCI PAGE SLOANE, MS, RD,

author of gluten-free & Paleo

a multi-disciplined approach to

Gluten-Free Magazine. She has

LDN, CDE is a Registered and

Cookbooks, a recipe developer for

address complex health problems,

been interviewed by CNN Head-

Licensed Dietitian/Nutritionist and

fitness professionals, and a

many of which are rooted in

line News and Better Homes &

Certified Diabetes Educator in

diagnosed celiac. She also suffers

gluten intolerance. Patients travel

Gardens, amongst others.

south Florida. She grew up in New

from Hashimoto’s disease and

from all over the world to experi-

York City where she graduated

recovered from a disabling nerve

ence the best of what HealthNOW

from Columbia University with a

injury with the help of whole foods.

offers, combining internal medi-

double Master’s degree in

Lisi has worked as a personal

cine, clinical nutrition, chiropractic

Nutrition and Physiology.

trainer and meal planner for fire

and physical therapy, to identify

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

JANUARY / LETTERS TO EDITOR

Thank you for a beautiful holiday issue, FSM Team! I used the paleo cookie cutouts and “Santa” loved them! Happy Holidays from Texas! ~Kendra S.

We made Linzer cookies from the paleo cutout cookie recipe and they were delicious! I added almond flavoring and used raspberry jam and a drizzle of vanilla glaze to make them extra special for our cookie exchange. Love the recipes! ~Wanda M. 08

We based our entire Thanksgiving menu and Christmas menu off recipes from the magazine. This was our first year 100% gluten-free and everyone was impressed with my skills, thanks to the recipes in the November and December issues. Thank you so much for all you do! ~Jillian W.

Looking forward to the New Year and new recipes and healthy options! I’m loving product recommendations –

/ FOOD SOLUTIONS MAGAZINE / JANUARY ISSUE

some things I’ve not heard of and without these articles, I wouldn’t even know to look for them! Thanks, FSM! ~Caren K.

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This original article is made possible by Gluten Free Therapeutics. Their mission is to educate, inform, and provide the most effective nutritional products possible to allow those with celiac disease and serious gluten intolerances to heal their bodies. CeliVites complete line of superior gluten free supplements includes multivitamin/ multimineral supplements, iron supplements, and calcium supplements for people living with celiac disease. All CeliVites products are designed to help consumers heal, restore and rebuild their body, because going gluten free isnâ&#x20AC;&#x2122;t enough!

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SCIENCE

ABOUT THE AUTHOR

A little movement goes a long way in improving overall health, especially for those with autoimmune diseases like celiac disease.

IF YOU’RE FEELING DOWN OR OVERWHELMED FROM DEALING WITH YOUR CELIAC DISEASE, any type of exercise is probably the last thing on your mind. However, there are many advantages exercise may bring you, both physically and mentally. So, talk to your doctor to find out what is appropriate for your condition and get going!

1. KEEP YOUR WEIGHT UNDER CONTROL It’s not uncommon for patients with celiac disease to suffer from weight variations, either losing weight due to malabsorption or gaining weight due to a diet rich in processed foods. In either case, regular exercise can help you achieve and maintain a healthy weight.

2. GET STRONGER MUSCLES One type of sport in particular – weight training – is ideal to get stronger muscles. As both bones and muscles respond to exercise, this activity also strengthens bones, which may have become weakened by celiac disease. Muscle mass

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. decreases with age and also can be lost due to the malnutrition associated with long-term exposure to gluten in the diet before diagnosis. The best type of exercises include weight-bearing activities that force you to go against gravity, such as lifting weights or climbing stairs.

3. IMPROVE BONE HEALTH Osteoporosis and other bone conditions are an unfortunate but common consequence of celiac disease. Again, forcing the bones to work against the force of gravity seems the most effective type of exercise, while swimming and cycling – typically described as non-weight bearing exercises – are less effective for improving bone mass.

4. IMPROVE BLOOD CIRCULATION Besides the well-known impact in bones and muscles, in the long term, exercise can also improve your blood circulation. This includes better circulation reaching

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

SCIENCE

Speak with your health care provider to determine which exercise program is best for you.

the digestive tract, which will significantly contribute to a faster healing process.

5. IMPROVE NUTRITION This is a somewhat indirect effect from exercise, but most people that exercise regularly complement their choices with a balanced diet. This is the “halo effect”, and it may just prevent you from reaching for that gluten-free muffin and go for a run instead! Improving your diet by eating nutrient-rich whole foods and targeted nutritional supplementation from CeliVites will go a long way against any nutritional deficiencies you may have developed due to celiac disease.

6. ACHIEVE A BALANCED LIFESTYLE A balanced lifestyle is important for everybody, but particularly so for patients that must deal with a condition such as celiac disease. Exercise can be a crucial aspect to maintain this balance, including a way to reach an optimal weight and reduce the risk of developing secondary conditions, and promote healing of the gut.

7. REDUCE THE RISK OF DEPRESSION Engaging in exercise helps improve self-esteem and reduces the risk of depression. This is a consequence of endorphins released by the brain, which

trigger positive feelings and reduce pain. The association of mood disorders and celiac disease is well known. For celiac disease patients, at a higher risk of developing depression and other mood disorders, regular exercise can help reduce stress and decrease anxiety. It could be anything from running and swimming to simply dancing or walking. Just get moving and get that heart rate up.

8. FORGET ABOUT YOUR CONDITION FOR A WHILE Exercise has the magical ability to help you “forget” all your problems, even if just for a short period. Allow yourself to lose sense of time and enjoy the “break from reality”. A daily routine involving some form of exercise can help you to temporarily reduce emotional and physical obstacles, and in the end you get a boost in your energy levels. Many people describe running as a way to clear the mind, and some say they have their most creative thoughts when exercising.

stay asleep longer, so that you will feel refreshed and better able to handle tomorrow’s challenges.

A WORD OF CAUTION Exercise can bring many benefits, but it’s important to get medical advice before you start any activity. This advice applies to everybody, but in particular to celiac disease patients with symptoms of malabsorption or weakened bones who may require gentler approaches like lower weights when weight lifting or slow incremental increases in duration of aerobic exercise. Following the advice from your health care supporter, it’s now time to give it a go. The idea of feeling better, eating well and thinking positive sounds very appealing - when are you going to start?

9. SLEEP BETTER Most people who exercise are familiar with the benefits it provides to sleep patterns. Along with the mental benefits from a break for exercise comes a reduction in stress hormones and nervous energy. Less stress and tension means that you can more easily fall asleep and

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

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NUTRITION

It’s a bright new year and perhaps you started yours with some resolutions. For many Americans, at the top of the list is losing weight. January is a busy month at gyms and weight loss clubs. But alas, by February the ‘glow’ has worn off and attendance wanes.

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NUTRITION

This same premise has been seen in humans as well and it’s certainly something I’ve documented with my patients over the years. Those who were having trouble losing weight often had a toxic burden that was preventing their body from burning calories. Once the toxin (often gluten) was identified and removed, the weight fell off. Are we clear that gluten is a toxin? Absolutely. And now we understand that toxins cause us to gain weight.

BUT JUST BECAUSE RESOLUTIONS DON’T FREQUENTLY RESULT IN SUCCESS DOESN’T MEAN THAT YOURS NEED TO FAIL. This article should give you everything you need to enjoy 2016 with a slimmer waist line and invigorated health. Are you overweight and wonder if gluten is the culprit? Have you started a gluten-free diet and failed to lose weight? If you answered ‘yes’ to either of the above, then read on! Over two thirds of Americans are overweight, with close to 40% obese, and frighteningly, those numbers are increasing steadily with the United States easily being the fattest country in the world. Is gluten a culprit in this obesity epidemic? While I don’t think we can give it full responsibility, it definitely plays a strong role. Let’s look at why. Gluten, a protein found in the grains wheat, rye, barley and some related grains such as couscous, spelt, faro

and kamut, is a protein that humans don’t digest properly. Notice I said ‘humans’, not humans with celiac disease or gluten sensitivity. It’s a well known fact that the human digestive tract is incapable of fully digesting the gluten protein. It begs the question if it really should be considered a food when we cannot fully digest it. For those with non-celiac gluten sensitivity (NCGS), gluten is seen as a toxin, not a food. Whether that toxicity is affecting your digestive tract, your brain, your joints, your liver, your hormones or any other system in your body, it is well understood that bodies with a high toxic load are often overweight. Why? The body simply slows down the burning of calories so that it can instead store that energy to ‘deal’ with the high toxic load. There was an interesting study that took two sets of rats and put them both on a high fat diet. One of the groups was given a modest amount of a pesticide. It wasn’t enough to kill them, but it was enough to cause them to be mildly toxic. Despite the exact same diet and calorie consumption, only the ‘toxic’ rats gained weight, not the others.

But there’s another mechanism whereby gluten can cause weight gain and that has to do with cravings. As anyone knows who suffers from cravings, they are difficult to ignore. Gluten reactions can cause your brain to make a substance called gluteomorphins. This substance is much like ‘morphine’ in that it gives your body a ‘high’. Have you ever felt addicted to gluten or dairy products? It’s because you were, chemically speaking. (By the way, dairy reactions can result in the production of caseomorphins, a very similar substance that acts in the same addictive way.) When you eat gluten and your body makes gluteomorphins, you feel good and happy and satisfied. But after some time has passed since you ate it and the level of gluteomorphins starts to wane, your body lets you know that it needs a ‘fix’ and so creates a strong craving for gluten. This is not ‘all in your head’ and your craving is not because you are ‘weak of will’. It’s factually a chemical, addictive reaction that makes staying away from gluten no easy task. So, of course if you give into that craving you will not only be filling your body with more toxins that can lead to weight gain, but you’ll be compounding the problem by eating, in excess, a high calorie, nutrient poor food – another cause of weight gain.

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

elimination diet with our patients. As long as you avoid all gluten, your body will tell you if it feels better after 30 days – and sometimes quite a bit sooner. 2. Once you have determined that you are having a negative reaction to gluten, you need to be vigilant in removing it entirely from your diet. There is no room for error or occasional cheating when it comes to gluten. It’s a ‘zero tolerance’ policy and any gluten, no matter how small an amount, will have negative repercussions. Now let me make something perfectly clear. You must not use the addictive nature of gluten as an excuse as to why you cannot stick to your diet. Anyone can get over this addiction because the good news is that the chemical reaction ceases after 3 days. You can do anything for 3 days, right? Trust me, you can. If you need help, let me know. We now know two ways that gluten can cause weight gain. A third reason, gluteomorphin production aside, is that the irritation and inflammation that gluten creates often results in poor absorption of nutrients. Intuitively you may think that if you were absorbing nutrition poorly you would be underweight. It does make sense, but it’s not what we tend see here in the US where there is plenty of food at our disposal. Since the cells aren’t being adequately fed, the body sets up a craving for foods that will quickly raise the blood sugar level. That blood sugar, or fuel level, is low because the food that you’ve been eating is not turning into good fuel. Unfortunately for your waist line, the foods that will raise blood sugar levels quickly happen to be sugary, overly refined and nutrient poor. It’s those foods that we often reach for when our blood sugar is on this type of roller coaster. The result? An unhealthy, nutrient deprived, yet overweight body.

WHAT’S THE SOLUTION?

1. First and foremost you need to find out if gluten sensitivity (NCGS) or celiac disease is a problem for you. The available ways to discover that are as follows: a. Get a blood test for celiac disease – tTG is a common one. Both the IgG and IgA version should be done. b. Get a blood test for gluten sensitivity – AGA is good and you can get both tests done at the same time. Also get both IgG and IgA of this test. Do know that the AGA test can be seen positive in celiac disease as well but the tTG test is exclusive for celiac – it won’t be positive in gluten sensitivity (NCGS). c. Get a genetic test. If you are currently not eating gluten I would never recommend that you reintroduce it to perform one of the above tests. Genetic tests don’t require you to eat gluten in order to be accurate. Reintroducing gluten could be dangerous resulting in a very severe reaction or even an initiation of an autoimmune disease. There is an on-line genetic test through EnteroLab that evaluates both celiac and gluten sensitive genes. d. In addition to the above, I also recommend a strict 30 day gluten elimination diet to see how you feel. The tests listed in a and b above are not perfect. They are not as sensitive as they need to be and this results in many false negatives. An elimination diet will not lie, which is why we always do both labs and the

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3. If you’re someone who craves gluten strongly prepare yourself for the 3 days of cravings that will ensue. Have a friend or family member around to watch you and distract you. Make sure there are no temptations lying around the house and instead arm yourself with plenty to eat of good, healthy, gluten-free food available. 4. When it comes to a healthy diet there is much more to discuss than simply avoiding gluten. I know that it’s not simple, believe me I do, but gluten avoidance is just the first step in healthy eating.

ABOUT THE AUTHOR DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.

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

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

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

www.healthnowmedical.com

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

NUTRITION

HERE ARE SOME DO’S AND DON’TS:

DO find some gluten-free alternatives to some of your favorite gluten-containing foods. E.g. bread, cereal, etc.

some of the best foods to eat are those that don’t have an ingredient list. E.g. kale, broccoli, blueberries

DON’T make gluten-free ‘goodies’ a major staple in your diet. Just because a white bread is made of rice and tapioca makes it no less refined and no less of an over-processed nutrientpoor food. Don’t get me wrong, I’m a big fan of my favorite bread and cookie mix, I just don’t partake often and I recommend that you do the same.

DON’T drink your fruits in the form of juice or eat dried fruit. Both have lost much of their nutrient value. Now the one exception to ‘drinking’ your fruits and veggies is if you are liquefying them in a blender and making your own green smoothie. That, in fact, is one of the very best ways to ingest these nutritional powerhouses. Note: this is a liquefying process, not using a juicer that removes all the pulp.

DO figure out how to eat 9 servings of organic fruits and vegetables each day. The wonderful antioxidants and phytonutrients (phyto means plant) that these amazing foods provide are healing, nourishing and anti-inflammatory – something that every American needs to be healthier and slimmer, gluten intolerant or not. Remember,

DO eat adequate amounts of good fat. This would include olive oil, coconut oil, fish oil (it’s okay to get this in supplement form), fresh nuts and seeds, avocados, etc. Good oils, especially the omega-3 fatty acids found in fish oil are anti-inflammatory, a good thing for preventing degenerative disease and healing the damage that gluten creates.

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DON’T eat rancid nuts or seeds or eat fish that have high mercury content. Yes, you can be getting some good oils from fish, but if that oil comes with a chaser of the neurotoxin mercury, you’ve done yourself no benefit and quite a bit of harm. DO consume adequate amounts of protein. It turns out that we need quite a bit less protein than we used to think and the proper, moderate amount, can be gotten from a plantbased diet. Of course you can also consume animal flesh as a source of your protein but be mindful to avoid red meat and processed meats that have been recently linked to an increased risk of cancer and heart disease. DON’T consume animal products that have been fed hormones, antibiotics, pesticides or a high grain diet. Eating these animals will create a burden on your body due to the poor diet and

NUTRITION

drugs/chemicals they have been fed. DO drink adequate amounts of water. It is amazing how many people are actually dehydrated, which prevents the body from getting rid of toxins – and now you know how important that is! The formula to follow to ensure you’re getting adequate water intake is: divide your weight in half and that number equals the amount of water you should drink per day in ounces. About 8 oz (1 cup) per hour is a good amount to strive for. And don’t worry about the extra bathroom visits – this is a clue that you are actually hydrated. Another tip – your urine will be almost clear when you are properly hydrated. 5. Lastly, find a clinician who can properly address any toxicity issues or hormonal imbalances that are present as a result of being gluten intolerant. The secondary effects of gluten are

many but they are not difficult to treat. You do need to find a doctor who is well versed in treating these various effects that can include infections, cross-reactive foods, probiotic imbalance, other food sensitivities, hormonal imbalance and elevated toxic metal levels. A body that is burdened with any one of these will not lose weight, let alone be healthy. I realize that finding such a clinician is not an easy task. My clinic personally assists individuals from all over the world to get help. Whether it’s finding them a local doctor (unfortunately there are not nearly enough of these) or facilitating a visit to our destination clinic, we are here to assist you in improving your health and losing weight. Finally, there may be some of you with celiac disease whom were not diagnosed early in life and your problem is the opposite of this article’s theme – you have trouble gaining weight due to the vast amount of damage that gluten caused to your small intestine. This likely resulted in extreme malnutrition and what you need to

do is heal that small intestine while maintaining your gluten-free diet such that your body can being absorbing good nutrition. While your problem is very different from what we’ve been discussing, points 2, 4 and 5 above, are pertinent for you as well. I hope you found this informative. Overweight is a problem that we all must confront in this country. Our excess pounds set us up for degenerative diseases such as heart disease, cancer, diabetes and autoimmune disease. Gluten, if you react negatively to it, is not the friend of your waistline nor any other part of your body. Please let me know how you do with these tips and you can always contact me for a free health analysis. We treat patients from across the country and internationally at our destination clinic, so you don’t need to live locally to receive help. Call us at 408-733-0400. To your good health, Dr Vikki Petersen, DC, CCN, CFMP Founder of HealthNOW Medical Center Author of “The Gluten Effect”

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T H E AV E R AG E A M E R I C A N CO N S U M E S A B O U T 1 5 2 POUNDS OF SUGAR A YEAR.

Here’s the not-sosweet truth: We are killing ourselves by consuming truckloads of hidden sugar. SUGAR IS THE NEW FAT Despite 40 years of Americans being brainwashed into thinking that fat is bad, it turns out it’s sugar, not fat, that makes you sick and overweight. The facts are in, the science is beyond question. Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes,

depression, and even acne, infertility and impotence. The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic. Flour is even worse than sugar. We consume about 146 pounds of flour a year. Think about it. That’s about one pound of sugar and flour combined every day for every man, woman and child in America. And flour raises blood sugar even more than table sugar. Even whole-wheat flour.

FOOD ADDICTION: IS IT REAL? Here’s another shocking fact: Sugar is eight times as addictive as cocaine. Being addicted to sugar and flour is not an emotional eating disorder. It’s a biological disorder, driven by hormones

and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating. This is not a limited phenomenon. It’s the reason nearly 70 percent of Americans and 40 percent of kids are overweight. In one study, Harvard scientists found that a high-sugar milkshake (compared to a low-sugar one) not only spiked blood sugar and insulin and led to sugar cravings, but it caused huge changes in the brain. The sugar lit up the addiction center in the brain like the sky on the Fourth of July. Think cocaine cookies, morphine muffins or smack sodas!

WHY YOU NEED A SUGAR DETOX We need a clear path to detox from sugar, to break the addictive cycle of carb and sugar cravings that robs us of our health. And it only takes 10 days — or less. We need science, not willpower, to reverse this. In my book, The Blood Sugar Solution 10-Day Detox Diet, I explain how to

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The second is a food addiction quiz. Answering yes to any of these questions is your indicator that sugar needs to get the boot in the New Year: • Do you eat when you’re not hungry? • Experience a food coma after eating? • Feel bad about your eating habits or avoid certain activities because of your eating? • Get withdrawal symptoms if you cut down or stop eating sugar or flour? • Need more and more of same bad foods just to feel good?

make these top 10 big ideas for detoxing from sugar and refined carbs work for you in just 10 days. Even without the book, you can get going on slashing your sugar intake and becoming healthier in the New Year. Here’s how:

1. MAKE A DECISION TO DETOX You may have already resolved to cut sugar in the New Year and if you have, that’s great! If you’re not sure if you need to detox or not, in my book, there are three simple quizzes to help you know. The first is the diabesity quiz. Answering yes to any of these questions means your body needs to cut sugar now: • Do you have pre-diabetes or type 2 diabetes? (90 percent of Americans have not been diagnosed.) • Do you have belly fat? Are you overweight? • Crave sugar and carbs? • Have trouble losing weight on low-fat diets? • Have high triglycerides, low HDL (“good”) cholesterol or been told your blood sugar is “a little high”?

The third is the FLC Quiz (or the Toxicity Quiz). FLC stands for Feel Like Crap. FLC Syndrome has a list of symptoms including: • Bloating • Gas • Reflux • Irritable bowel • Joint or muscle pain • Brain fog • Memory or mood problems • Sinus or allergy symptoms and more… Millions of us have FLC Syndrome and don’t know we are only a few days away from health and happiness.

2. BE A TURKEY (A COLD ONE) There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow these 10 Big Ideas you will automatically reset your body’s neurotransmitters and hormones. Stop all forms of sugar, all flour products and all artificial sweeteners — which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for

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Nearly one in four teenagers are either pre-diabetic or diabetic.

CHECK UP WITH DR. MARK HYMAN

hidden names). Ideally, for 10 days you avoid any foods that come in box, package or a can or that have a label, and stick to real, whole, fresh food. And the best way to really detox is to give up ALL grains for 10 days, too.

3. DON’T DRINK YOUR CALORIES Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet. That includes sodas, juices other than green vegetable juice, sports drinks, sweetened teas or coffees. One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away!

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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4. POWER UP THE DAY WITH PROTEIN Protein, protein, protein at every meal — especially breakfast — is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. I recommend my Whole Food Protein Shake. Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4-6 ounces or the size of your palm.

5. EAT UNLIMITED CARBS (THE RIGHT ONES) Yes, that’s right. Unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. Unlimited refills! There is one catch. I only mean the non-starchy veggies such as greens, the broccoli family (cauliflower, kale, collards, etc.), asparagus, green beans, mushrooms, onions,

zucchini, tomatoes, fennel, eggplant, artichokes, peppers, etc. What’s out are potatoes, sweet potatoes, winter squash and beets — just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

6. FIGHT SUGAR WITH FAT Fat is not a four-letter word. Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega 3 fats from fish.

Sugar is eight times as addictive as cocaine.

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Nearly 70 percent of American adults and 40 percent of their kids are overweight. 7. BE READY FOR EMERGENCIES You never want to be in a food emergency when your blood sugar is dropping and you find yourself in a food desert such as an airport, the office, or in a maze of convenience stores, fast food joints and vending machines. You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine. Packets of nut butter and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey

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jerky, a can of wild salmon or sardines and unsweetened wild blueberries.

8. SWAP DISTRESS FOR DE-STRESS If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage and leads to type 2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a

One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of sugar in one bottle.

deep breath. My Take Five Breathing Break is something you can do anywhere, anytime. Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!

9. PUT OUT THE FIRE (OF INFLAMMATION) Studies show that inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes and type 2 diabetes. The most common source of inflammatory foods other than sugar, flour and trans fats are hidden food sensitivities. The most common culprits are gluten and dairy. We often crave the foods we’re allergic to. Without them we feel lousy and want more. Even if you are already gluten-free, consider giving up dairy also for ten days. It may not be easy, but after just two to three days without it you’ll have renewed energy, relief from cravings, and will see many of your common symptoms disappear.

10. GET YOUR ZZZZ Getting less sleep drives sugar and carb cravings by affecting your appetite hormones. In human studies, depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and big cravings for sugar and refined carbs. You want more energy if you don’t sleep, so you go toward quickly absorbed sugars. Sleep is the best way to fight against the drive to overeat. You literally can sleep your cravings and your weight away. Use these 10 tips to get rid of sugar and to welcome feeling your best in the New Year!

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TIPS

MILK

Use an equal amount of one of the following plant-based milks to substitute for dairy milk in cooking and baking. • Soy milk • Rice milk • Oat milk (certified GF) • Coconut milk • Hemp milk • Flax milk • Almond milk To make your own dairy-free buttermilk substitute, simply use 1 cup less 1 Tablespoon of the dairy-free milk of your choice combined with 1 Tablespoon vinegar or lemon juice.

BUTTER

Use an equal amount of one of these dairyfree options when you need to replace the butter in a recipe. • Earth Balance Buttery Spread • Coconut oil • ½ unsweetened applesauce + ½ fat of choice (butter substitute, coconut oil or oil) • Cooking oil (this works best in cake or bread recipes)

YOGURT

Several varieties of dairy-free yogurt on the market work well in place of traditional dairy yogurt for eating or for using in recipes. Try one of these: • Coconut milk yogurt • Soy milk yogurt • Almond milk yogurt

SUBSTITUTIONS FOR DAIRY-FREE LIVING 28

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SUBSTITUTIONS FOR NUT-FREE LIVING For individuals who aren’t able to eat peanuts or tree nuts, there are several foods that make excellent substitutes in recipes to give the nutty flavor, crunchy texture and protein boost that nuts provide.

Try one of these options in your next dish. TOA S T I N G S E E D S B R I N G S O U T T H E I R N U T T Y F L AVO R . • Toasted sunflower seed kernels • Toasted pumpkin seed kernels • Sesame seeds • Hemp seeds • Flax seeds • Chia seeds • Coconut (especially when toasted) TO S U B S T I T U T E F O R P E A N U T B U T T E R I N R EC I P E S , G I V E O N E O F T H E S E A LT E R N AT I V E S A T RY: • Almond butter • Cashew butter • Pecan butter • Macadamia nut butter F O R T H O S E A L L E R G I C TO T R E E NUTS, AS WELL AS PEANUTS, USE ONE OF THESE: • Sunflower seed butter • Pumpkin seed butter • Coconut butter

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Tamari To Go makes gluten free, hassle free.

San-J’s convenient Tamari To Go Travel Packs make it easy to bring your favorite gluten free seasoning with you anytime. Eating in or taking out — there’s no need to be without the rich, gourmet flavor of San-J Organic Tamari Soy Sauce.

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1. ADOPT AN “ALL FOODS FIT” PHILOSOPHY All foods provide nutrition but in different amounts based on nutrient composition and quantity consumed. Adopting this “everything is A-okay” attitude will automatically help you learn to eat all foods in moderation and prevent you from feeling deprived and restricted from eating foods that happen to have made some magazine’s “do not eat” list. Of course, All Foods Fit is not a green light to eat all foods, all the time, in any amount. That would be silly. Let me make the point this way: One meal or even one week without fresh vegetables will not affect your metabolism and body clock, but one week of restricting your calories or eating extra-large calzones and pints of Cherry Garcia certainly will. The All Foods Fit philosophy is your escape from the dieting roller coaster. And it’s an awesome way to avoid the confusing information about food and diet that’s making your head spin. Food science is constantly contradicting itself. First we’re told to eat carbs, and then we’re told to avoid carbs at all costs. We were also told that fat was bad, but then we learned that fats such as olive oil, avocado, and other monounsaturated fats were needed for good health. I mean, of course we need fat in our diet. We especially need omega-3 fatty acids, since our bodies cannot make these essential fatty acids. That’s why they’re called “essential”! We learned too much vitamin A may cause cancer. Well, anything in excess can become unhealthy. Even attempting to be too thin or too healthy becomes harmful. So science is really telling us to be moderate: Eat lots of different foods in moderation and be mindful of the types of foods that keep you satiated and those that drive up your blood sugar. All Foods Fit means “no crazy restrictions on deliciousness” as long as you’re eating mindfully.

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2. USE NEUTRAL FOOD LANGUAGE Sorry, I don’t like the latest pop diet phrase: Eat clean. I understand the prescription to encourage folks to choose fresh foods over processed ones. But you see it’s that same ol’ good versus evil, eat this, not that approach to nutrition that can lead to body clock disruption. Think about it: What’s the opposite of a clean food? A dirty one? A McIntosh apple that slipped out of your hand into the mud? By adopting neutral food language, you eliminate the judgments that can fuel guilt and become a real Debbie Downer at a dinner party. So out with the food labeling. Ben and Jerry aren’t bad guys. Eating kale won’t get you into heaven, but if you eat too much, your skin may turn orange. I’ve heard people call carbohydrates the devil incarnate, yet apples, sweet potatoes, beans, and quinoa are carbs, and they’re pretty darn healthy to eat. Let’s make a deal: Foods aren’t good or bad. They’re just food. 3. BE AN HONORABLE EATER Often a client will visit me and say she had a bad day and feels guilty because she had some chips at lunchtime or Dunkin’ Munchkins with her coffee at a friend’s place. “I was bad today,” clients will often say, or “I ate an Oreo.” Or “Ugh, I ate through all my points before noon, so I just gave up and ate my way through the rest of the day. What a loser. I’ve got no discipline!”

Errrr. Do you hear me slamming on your brakes? Stop what you’re doing! Change your focus from counting calories, using points, or using a body scale as a way to determine your worth as a human being. Instead let the thought of “valuing and honoring your body” help you establish healthy eating habits. It may sound something like this: “Today I listened to my body—I ate when I was hungry and stopped when I was full. I ate a kale-tofu salad for lunch and had cookies with milk for a side. What a great day!” 4. DON’T TREAT YOURSELF LIKE A DOG Say it with me: Dogs get treats, humans eat snacks. That’s right—going forward, I want you to stop thinking of tasty tidbits of food as a reward or treat for “good” behavior. Food is food. It is eaten for fuel and other reasons, but we don’t place certain food types on a pedestal to be worshiped as special and craved. This mentality is likely to cause you to overeat this “treat” and wreak havoc on your body clock. Instead treat yourself to vacations, flowers, and new lipsticks as rewards for your accomplishments. But keep food out of it.

can have fat on your body and be beautiful. Whatever names you were called as a child, whatever comments people make about your body, just know we all are imperfect in our own ways. The Body Clock Diet is about balance with your biological systems. If you’re trying to attain the perfection you see in the Photoshopped pictures of models in magazines, you will set yourself up for a broken body clock. So let’s neutralize the negativity surrounding the word fat to help our society redefine beauty and overall health. You can be healthy with fat on your body. You can also be unhealthy with fat on your body. Don’t judge a book just by its cover.

ABOUT THE AUTHOR LAURA CIPULLO, RD, CDE, CEDRD is a registered dietitian, certified diabetes educator, certified eating disorder registered dietitian on a mission to transform women’s lives as they relate to food and body. Her private nutrition and lifestyle coaching practice is located in Union Square of New York City. Nationally circulated publications and digital media, including Fitness and Real Simple magazines, consistently tap Laura’s wisdom and experience. She also makes frequent guest appearances on radio and TV including Fox News and Headline News. She is a speaker, a blogger, and a mother of two.

5. LOVE FAT; IT’S NOT YOUR FOE Whether it’s fat on your body or in your food, stop judging it. It’s not bad or ugly or evil. In either place, food or body, it’s natural, healthy, and needed. Fat in your food is an essential macronutrient. You

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It makes perfect sense that January is National Soup Month since it’s the coldest month of the year for many of us. But there’s another reason to embrace the soup pot this month – soup can be a nutritious way to get back on track after the holiday splurges. We have a wide range of recipes for you in this issue – from thick and creamy to light and refreshing – so take your pick and join us as we proclaim, “Soup’s On!” Be sure to pair your soup with a healthy side, too, for a complete meal. Try pairing a piping hot bowl of soup with Nori Wraps or Millet Burgers. You’ll find those recipes inside from our dear friend and celebrity chef, Amie Valpone. Amie is sharing several recipes from her upcoming book, Eating Clean (available this March) and we’re honored to have her! Of course, if you’re still in need of some sweet inspiration, don’t miss the healthier version of paleo-friendly cinnamon rolls from Lisi Parsons. You’ll love these simple to prepare treats! Happy New Year!

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January is a SOUPer Month! DID YOU KNOW JANUARY IS NATIONAL SOUP MONTH?! Well, with temps dipping low, soup season is certainly upon us, and it’s time to call in a secret ingredient that will turn up the flavor and the health benefits in that pot simmering on the stove: Blue Isle Mediterranean Yogurt Spread.

healthy goodness of fresh, rBST-free milk, including live active and probiotic cultures, and calcium but no added sugar. It contains 180% less sodium per serving and 40% fewer calories and fat than the leading cream cheese. Plus, Blue Isle is both natural and OU Kosher certified.

You can ensure that what’s filling the house with that mouth-watering aroma is both tasty and good for you by adding a rich and tangy creaminess to your soups with Blue Isle Mediterranean Yogurt Spread (Learn more at BlueIsleSpread.com).

Enjoy the recipes on the following pages that lean on Blue Isle to provide rich flavor while improving overall health and helping to maintain that bikini season bod.

We’ve been programmed to believe that creamy soups are bad for us, but that’s not the case if Blue Isle is on your ingredient list. Probiotic and calcium rich, Blue Isle is a yogurt spread made from the

Blue Isle is distributed by a second-generation family business with multiple awards for excellence in the cheese and dairy industry. Accolades include World Cheese Awards, World Championship Cheese medals, U.S. Championships, California State Fair awards and in 2014, 1st Place for Blue Isle Original in the Labneh, Greek Style Yogurt, and Other Strained Yogurt Products category from the American Cheese Society. Blue Isle products are made from natural ingredients, including

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fresh California milk from cows that are free of artificial hormones, BGH/rBST, and are Real California Milk certified.

Be sure to connect with Blue Isle on Facebook, Twitter and Google+ for more information, recipes and products!

Creamy Potato Soup FOOD

RECIPE COURTESY OF BLUE ISLE SPREADS

INGREDIENTS

• 1 cup Blue Isle Mediterranean Yogurt Spread • 2 cups chicken stock • 3 cups cubed peeled potatoes • ½ cup chopped onion • ½ cup thinly sliced celery • ¾ teaspoon salt • ½ teaspoon pepper • 2 cups milk, divided • 2 tablespoons gluten-free all-purpose flour

• 2 tablespoons chopped fresh parsley • 1 tablespoon chopped chives

DIRECTIONS

In a large pot over medium heat, combine stock, potatoes, onion, celery, salt and pepper; bring to a boil. Reduce heat, cover and simmer for 15-20 minutes or until potatoes are tender. Add 1-3/4 cups

milk. Combine flour with remaining milk; stir to form a smooth paste. Add to soup, stirring constantly. Bring to a boil; boil and stir for 2 minutes or until thickened and bubbly. Add a small amount of hot liquid to Blue Isle Mediterranean Yogurt Spread; stir to mix. Gradually add to soup, stirring constantly; heat through but do not boil. Add parsley and chives just before serving.

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Cauliflower Parmesan Soup Crispy Bacon with CA

RECIPE COURTESY OF BLUE ISLE SPREADS

O FL

INGREDIENTS

• ½ cup Blue Isle Mediterranean Yogurt Spread • ¼ cup extra virgin olive oil, plus extra to drizzle • 1 celery stalk, thinly sliced • 1 onion, finely chopped • 2 garlic cloves, finely chopped • 2 potatoes, chopped • 6 cups chicken stock • 1 bay leaf • 1 large cauliflower, cut into florets • 1 cup finely grated parmesan • 3 bacon strips, chopped • Grated nutmeg and finely chopped flat-leaf parsley, to serve

If you’re cutting starches in the New Year, cauliflower is the perfect sub for potatoes! DIRECTIONS

smooth. Stir through the Blue Isle Mediterranean Yogurt Spread and 1/2 cup parmesan. Season to taste.

Heat 2 tablespoons of oil in a large saucepan over medium heat. Add celery, onion and garlic, then cook, stirring, for 3-4 minutes until softened. Add the potato, chicken stock, bay leaf and three-quarters of the cauliflower, bring to the boil, then reduce the heat to medium-low and simmer for 12-15 minutes or until cauliflower and potatoes are tender.

Meanwhile, place the bacon and remaining cauliflower on one of the lined baking trays. Season with pepper, then drizzle with remaining 1 tablespoon of oil and sprinkle with 2 tablespoons parmesan. Roast for 10-12 minutes or until crisp.

Preheat the oven to 200°C. Line two baking trays with foil.

Remove from heat, cool slightly, then transfer to a blender and blend until

Divide soup among four bowls, then top with crispy cauliflower and bacon. Sprinkle with nutmeg and parsley, drizzle with oil.

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CreamyTomato Basil Soup FOOD

RECIPE COURTESY OF BLUE ISLE SPREADS

FRES

INGREDIENTS

L AV ES

• 1 ½ cups Blue Isle Mediterranean Yogurt Spread • 32 ounces of diced peeled tomatoes • 1 (8-ounce) can tomato paste • 3 garlic cloves, chopped fine • ½-1 medium onion • 2 cups vegetable stock • 4-5 fresh basil leaves • 1 tablespoon Italian seasoning • 1 bay leaf • pepper • shredded parmesan cheese

Pair this Mediterranean inspired soup with crusty gluten-free bread and a side salad for a complete meal!

DIRECTIONS

In a crock pot or large pot, heat stock, bay leaf, tomatoes and tomato paste. Mix with a wooden spoon until blended. Add garlic and onions. Add Italian seasoning and pepper to taste. Add Blue Isle Mediterranean Yogurt Spread. Cook on low for 3-4 hours in a crock pot or pot to get the best taste, or heat on medium until hot. Serve in bowls and sprinkle with parmesan.

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SpicySweet Potato Soup FOOD

RECIPE COURTESY OF BLUE ISLE SPREADS

INGREDIENTS

• ½ cup Blue Isle Mediterranean Yogurt Spread • 1 teaspoon grated lime zest • 2 large sweet potatoes, peeled and cubed • 1 tablespoon butter • 1 onion, sliced • 2 cloves garlic, sliced • 4 cups chicken stock • ½ teaspoon ground cumin • ¼ teaspoon crushed red pepper flakes • 2 tablespoons grated fresh ginger root • ¼ cup smooth peanut butter

• 1 lime, juiced • 2 tablespoons chopped fresh cilantro • salt to taste • 1 large roma (plum) tomato, seeded and diced

DIRECTIONS

In a small bowl, mix together the Blue Isle Mediterranean Yogurt Spread and lime zest. Set aside in the refrigerator to allow the flavors to blend. Melt butter in a large pot over medium heat. Add onion and garlic, and cook for about 5 minutes, until

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softened. Add sweet potatoes, and chicken stock. Season with cumin, chili flakes and ginger. Bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, until potatoes are tender. Puree the soup using an immersion blender or regular blender in small batches. Whisk peanut butter into the soup, and heat through. Stir in lime juice and salt. Ladle into warm bowls, and top with a dollop of the reserved Blue Isle Mediterranean Yogurt Spread, a few pieces of diced tomato, and a sprinkle of cilantro.

FOOD

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Chicken CornChowder RECIPE COURTESY OF BLUE ISLE SPREADS

INGREDIENTS

• 1 tablespoon Blue Isle Mediterranean Yogurt Spread • 1 tablespoon butter • ¼ cup chopped onion • ¼ cup chopped celery • 1 jalapeño pepper, seeded and minced • 2½ cups 2% reduced-fat milk

• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves) • 2 tablespoons gluten-free all-purpose flour blend • 1 ½ cups fresh or frozen corn kernels (about 3 ears) • 1 teaspoon chopped fresh or ¼ teaspoon dried thyme • ¼ teaspoon ground red pepper • ⅛ teaspoon salt • 1 (14 ¾-ounce) can cream-style corn

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DIRECTIONS

Melt the butter in a large pot over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).

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Sunrise Nori Wraps

FOOD

with Spicy Tahini Drizzle

IF YOU LIKE CALIFORNIA ROLLS, YOU’LL LOVE THESE NORI WRAPS (THOUGH PERSONALLY, I THINK THEY’RE SO MUCH BETTER!). THE TAHINI DRESSING IS TRULY ADDICTIVE—YOU’RE GOING TO WANT TO DRESS EVERY THING IN IT—AND THE CABBAGE PROVIDES A NICE CRUNCH. IF POSSIBLE, USE A FOOD PROCESSOR TO SLICE THE CABBAGE SO YOU CAN GET IT SUPER THIN. ALSO, MAKE SURE THE VEGETABLE STRIPS ARE ALL THE SAME WIDTH AND LENGTH SO THAT THEY DON’T HANG OVER THE EDGES OF THE NORI SHEETS; THIS WILL MAKE ROLLING UP THE WRAPS EASIER. USE LEFTOVER TAHINI DRIZZLE AS A

INGREDIENTS

DRESSING FOR SAL ADS OR AS A DIP FOR CRUDITÉS.

Sunrise Nori Wraps

• 4 nori seaweed sheets • ¼ small head red cabbage, very thinly sliced • 1 large carrot, peeled and julienned • 1 small yellow summer squash, julienned • 1 small cucumber, julienned • 1 large ripe avocado, pitted, peeled, and sliced

DIRECTIONS

Place the nori sheets on a flat surface. Divide the cabbage, carrot, squash, cucumber, and avocado among the sheets. Top each pile of vegetables with a heaping tablespoon of the Spicy Tahini Drizzle, and then roll up the nori sheets into a tube shape.

INGREDIENTS

Spicy Tahini Drizzle

• 2 tablespoons freshly squeezed lemon juice • 1 ¼ tablespoons chickpea miso paste • 1 tablespoon raw tahini • 2 medjool dates, pitted • 1 garlic clove, minced • ¼ teaspoon crushed red pepper flakes

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• Water, as needed to thin the drizzle

DIRECTIONS

Combine all of the ingredients except the water in a blender. Blend, adding water 1 teaspoon at a time as you go, until the mixture becomes a thin sauce.

FOOD

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

Hearthy Ham & Apple Salad FOOD

with

Creamy Parmesan Dressing

Make the dressing first, then refrigerate it. Prepare the salad up to 1 hour prior to serving, then serve dressing at the table. This puts leftover holiday ham to a healthy and tasty good use!

INGREDIENTS

FOR THE DRESSING

• ½ cup plain yogurt • ¼ cup finely grated parmesan cheese • 1 Tablespoon milk • 1 Tablespoon apple cider vinegar • 1 teaspoon dried dill • Salt & Pepper

FOR THE SALAD

• 6 cups butter lettuce • 4 cups of your favorite salad greens (baby beet greens, spinach, arugula, etc.) • 1 Honey Crisp (or other) apple, cubed • 1 cup sliced carrot • 1 cup sliced radish • 1 cup diced ham

Serves 4 generously. 48

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DIRECTIONS

Whisk dressing ingredients together until smooth, then refrigerate until ready to serve. For the salad, in a large bowl layer all ingredients, cover with clear plastic wrap until time to serve. Serve salad with tongs and chilled salad bowls with dressing on the side at the table.

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FOOD

Sunny Bowl:

Eggs over Mashed Butternut Squash and Kale RECIPE COURTESY OF L AURA CIPULLO, RD, AUTHOR OF THE BODY CLOCK DIET.

T BU

TER

NUT SQUAS

EGGS AREN’T JUST FOR BREAKFAST. THIS WARM, SUNNY DISH IS JUST AS SOOTHING TO LOOK AT AS IT IS NUTRITIOUS, AND WITH 18 GRAMS OF PROTEIN, IT KEEPS YOU FEELING FULL PAST THE DREADED MIDAFTERNOON LULL.

SERVES: 1

INGREDIENTS

• 2 cups butternut squash, peeled and chopped dto 1-1½ slices • 2 cups kale, washed and cut into 2” pieces • 1 teaspoon olive oil • 2 eggs • Salt and black pepper to taste

DIRECTIONS

Place the squash in the oven and bake it for 40 minutes. Once cooked, remove the squash from the oven and allow itto cool, about 5 minutes. Transfer it to an individual serving bowl and mash it with a fork. In a medium bowl, coat the kale with olive oil and use your hands to massage the leaves-this trick will help you tenderize the veggie’s fibrous leaves. Then heat a medium skillet over medium-low heat and

sauté the kale for about 5 minutes, or until tender. Transfer the kale to the bowl atop the butternut squash. Using the same skillet you used for the kale, respray the pan with canola oil and set it on medium-low heat. Crack the eggs into the pan and cook for 5 to6 minutes, or until the tops of the whites are set but the yolk is runny. With a spatula, carefully remove the eggs from the pan. Place the 2 eggs over the kale and squash. Season with salt and pepper.

Preheat the oven to 400F. Lightly coat a 9”x13” baking sheet with canola oil spray. Arrange the squash on the baking sheet in a single layer and spray the top of the squash again with canola oil.

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FOOD

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Golden Bell Pepper Soup FOOD

DIPPING YOUR SPOON INTO THIS BELL PEPPER–SWEET POTATO COMBO IS LIKE DIPPING INTO A BOWL OF SUNSHINE. IT’S STUNNING—AND THE PERFECT ANTIDOTE TO A GLOOMY WINTER’S DAY. THIS SOUP ALSO FREEZES WELL, SO IF YOU’RE NOT SERVING A CROWD, STORE THE LEFTOVERS FOR A L ATER DATE (OR MAKE A DOUBLE BATCH). I LIKE TO ENJOY THIS SOUP ACCOMPANIED BY MY MASSAGED KALE SAL AD WITH SPICY HAZELNUTS.

Serves 6 to 8

INGREDIENTS

• ¼ cup extra-virgin olive oil • ½ small onion, diced • 2 medium carrots, peeled and diced • 1 celery stalk, diced • Sea salt and freshly ground black pepper, to taste • 8 yellow, red and/or orange bell peppers, chopped • 1 large sweet potato, peeled and chopped • 4 cups low-sodium vegetable broth • 3 teaspoon finely chopped fresh marjoram • 1 recipe Gluten-Free Herbed Croutons, for garnish • Sliced avocado, for garnish; optional • Finely chopped fresh cilantro, for garnish; optional • Drizzle Seriously Sensational Sriracha Sauce, for garnish; optional

DIRECTIONS

In a large pot, heat the oil over medium heat. Add the onion, carrot, celery, and a pinch of salt and black pepper. Cook until the vegetables are tender, about 4 minutes. Add the bell peppers and cook until soft, about 6 minutes. Add the sweet potatoes and broth. Season with salt and black pepper, cover the pot, and bring to a boil. Lower the heat and add the marjoram. Simmer until the vegetables are tender, about 20 minutes.

Let the soup cool slightly, and then, in batches, transfer to a blender and puree until smooth. If needed, thin the soup with water. Adjust the seasoning with salt and black pepper if necessary. Return the soup to the pot to keep warm until serving. Serve garnished with the Herbed Croutons and, if desired, the avocado and cilantro on top and Seriously Sensational Sriracha Sauce on the side.

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

THESE FRESH-TASTING BURGERS MAKE AN EASY WEEKNIGHT MEAL. NO BUNS HERE; YOU CAN SERVE THESE WRAPPED IN ROMAINE OR BIBB LETTUCE LEAVES AND EAT THEM WITH YOUR HANDS. MAKE SURE YOUR MILLET ISN’T TOO DRY OR THE BURGERS WON’T STICK TOGETHER!

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FOOD

Lemon Basil Millet Burgers LL

with Mango Salsa

Mango Salsa

Fabulous

• 1 recipe Mango Salsa, for serving • Large drizzle Cumin Cashew Cream Sauce, for serving

INSTRUCTIONS

Cook the millet with a pinch of salt. Set aside to cool.

SERVES: 6

INGREDIENTS

• 1 cup millet • ½ teaspoon sea salt, plus a pinch for cooking millet • 1 tablespoon ground flaxseeds • 3 tablespoons water • 1 large carrot, peeled and grated • 4 scallions, thinly sliced • 1 handful fresh basil leaves, finely chopped • 2 tablespoons freshly squeezed lemon juice • 2 ½ teaspoons freshly grated lemon zest • ½ teaspoon freshly ground black pepper • 3 tablespoons coconut oil • 6 large romaine or Bibb lettuce leaves

Combine the flaxseeds and water in a small bowl; set aside for 10 minutes until the mixture forms a gel, then mix well.

Makes 1 ½ cups

• 1 ripe mango, peeled, pitted, and finely diced • 1 medium English cucumber, finely diced • 3 tablespoons finely diced red onion • 3 teaspoons finely chopped fresh cilantro • 2 teaspoons freshly squeezed lime juice • Sea salt and freshly ground black pepper, to taste

While the millet is cooking, combine the carrots, scallions, basil, lemon juice, lemon zest, salt, and pepper in a large bowl. Once the millet is cool, add it to the bowl with the flaxseed mixture and mix well. Using your hands, shape the mixture into six burgers.

Combine all of the ingredients in a large bowl; toss to combine, and serve. Add more red onion, if desired, for a spicier salsa. Serve immediately.

In a large skillet, heat the oil over medium heat. Place the burgers in the pan and cook until golden brown, 7 to 8 minutes on each side. Serve warm wrapped in lettuce leaves with a dollop of Mango Salsa and a drizzle of Cumin Cashew Cream Sauce on top. Uncooked burgers will keep for up to 4 days in the refrigerator or 1 month in the freezer, stored between pieces of parchment paper in a sealed container.

Makes 1 ½ cups

Cumin Cashew Cream Sauce • 1 cup raw cashews • ¾ cup water • ¼ cup freshly squeezed lemon juice • ½ teaspoon ground cumin • ¼ teaspoon sea salt Combine all of the ingredients in a blender and blend until smooth. Serve chilled or at room temperature. Store leftover sauce in a sealed container in the refrigerator for up to 5 days.

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Mushroom BoatsTomato Cheesy “ Sauce” BY L I S I PA R S O N S

with

Nutritional yeast is an excellent way to add cheesy flavor to foods without using real cheese or dairy products. It is available online or in health and nutritional supply stores, too! 56

INGREDIENTS

• 2 bunches romaine lettuce • 32oz baby portobella mushrooms • 1-14oz can full fat coconut milk • 3 cups nutritional yeast • 1 cup marinara sauce • ½ teaspoon sea salt • ½ teaspoon black pepper • 1 teaspoon dried Italian herb blend • 1 tablespoon fresh chives, chopped

DIRECTIONS

Place coconut milk, nutritional yeast, marinara sauce, sea salt, black

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Recipe Yields: 4 servings Active Time: 15 minutes

pepper and herbs in a blender and blend until well combined.

Clean mushrooms and remove stems and cut mushrooms into four pieces. Pour mixture from blender over mushrooms and gently stir to coat all mushrooms. Rinse and pat dry romaine lettuce leaves. Spoon mushroom mixture into each lettuce leaf and garnish with chopped chives.

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

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FOOD

Spring Rolls Vegetable

BY L I S I PA R S O N S

Simple, fresh and good for you, these easy to prepare spring rolls make the perfect vegetarian lunch! 58

Recipe Yields: 4 Rolls Active Time: 20 minutes Cook Time: 20 minutes

INGREDIENTS:

• 2 sheets large rice paper • 1 package rice noodles • 1 small red pepper • 1 small cucumber • 4 romaine lettuce leaves • ½ cup fresh cilantro leaves

DIRECTIONS:

Cook rice noodles according to package directions and allow to cool.

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Slice red pepper and cucumber into small strips. Place rice paper sheets under warm running water to soften. Lay rice paper on cutting board and layer with lettuce, cilantro leaves, red pepper strips and cucumber strips. Roll and fold like a burrito. Slice each in half and serve with favorite dipping sauces.

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FOOD

Bacon Blue Cheese Salad Dressing Serve this hearty, flavorful dressing over a large wedge of iceberg for a simple wedge salad or over chopped kale for a nutrient dense side. 60

Add diced hard boiled egg and diced potatoes and make your salad a meal! Perfect for taking along for lunch on the go!

INGREDIENTS

• 2 Tablespoons extra virgin olive oil • 3 Tablespoons apple cider vinegar • ¼ cup blue cheese crumbles • 2 Tablespoons finely minced onion • 1 teaspoon Dijon mustard • 1 Tablespoon fresh snipped chives

/ FOOD SOLUTIONS MAGAZINE / JANUARY ISSUE

• 4 slices all natural, uncured bacon, cooked crisp, cooled and crumbled

DIRECTIONS

Whisk oil and vinegar until emulsified in a small bowl. Add cheese, onion, mustard, chives and bacon, stirring to blend. Cover and refrigerate 1 hour before serving so that flavors can blend. Serve over kale salad.

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Paleo Cinnamon Rolls

FOOD

BY L I S I PA R S O N S

Next, combine remaining ingredients in cleaned food processor and mix until all ingredients are combined nicely. Recipe Yields: 10 Rolls Active Time: 15 minutes Cook Time: 25 minutes

INGREDIENTS:

• 1 ½ cups dates • 1 ½ tablespoons cinnamon • 1 teaspoon vanilla extract • 2-3 teaspoons water (as needed) • 1 ½ cups almond flour • 3 teaspoons cinnamon • 1 teaspoon arrowroot powder or baking powder (if not strict gf/paleo) • 1 whole egg (for vegan option use 1 flax egg) • 1 ½ tablespoons coconut oil

Now, place a piece of plastic wrap on a flat surface and lightly dust with coconut flour then place batter ball on plastic wrap. Place another piece of plastic wrap on top of the batter and roll out evenly with a rolling pin or a large plastic cup. Remove top piece of plastic wrap and evenly spread out the date paste. Now, gently roll the batter ball into a log small enough in diameter to fit into your mini muffin tin. Next, cut batter into 1/2” rounds and place each round into a muffin tin. Bake for 12-15 minutes.

DIRECTIONS:

Preheat oven to 400*F. Lightly grease mini muffin tins with coconut oil. Place first 4 ingredients into a food processor and mix until a paste is formed ad remove from food processor.

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FOOD

EVEN THOUGH THE HOLIDAYS ARE PAST, THAT DOESN’T MEAN WE CAN’T ENJOY A SWEET TREAT NOW AND THEN IN THE NEW YEAR. THIS BETTER-FOR-YOU VERSION OF CINNAMON ROLLS WILL BE A FAVORITE YEAR ROUND!

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

H E A LT H Y

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

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

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

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

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

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

H E A LT H Y

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

H E A LT H Y

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

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

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

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

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

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

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

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Blue Isle Spreads

NEW PRODUCT

If you’re looking for new, healthier snack options in the New Year, don’t miss what Blue Isle has to offer. This line of probiotic yogurt spreads will wake up your taste buds and keep your gut happy!

All natural ingredients blended with yogurt made with milk from cows not treated with the

growth hormone rBST comes in a variety of flavors from plain to sweet to savory.

Spread Blueberry or Strawberry on your next gluten-free bagel. Dip fresh fruit or gluten-free “graham” style crackers in creamy clover Honey sweetened spread for the perfect afternoon snack.

Add nutritious probiotic yogurt spreads to your next dish!

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If you’re after something more savory, dip your fresh cut veggies or chips into a bowl of French Onion Spread for a healthier dipping option.

Spicy Red Pepper Spread is the perfect topper for your next burger or baked potato! And don’t miss the soup-er recipes courtesy of Blue Isle in

our recipe section. There, you’ll see how to add silky smooth and creamy texture plus the health benefits of probiotics to every bowl of warming soup you make with Blue Isle Yogurt Spreads – perfect for National Soup Month! Check out Blue Isle on the web, as well as Facebook, Twitter & Instagram!

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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© COPYRIGHT 2016 Food Solutions magazine. ALL RIGHTS RESERVED. This information is protected by copyright laws of the United States and international treaties. Any reproduction, copying, sharing, forwarding of links, or any other redistribution of this information (electronic or otherwise, including on the world wide web), in whole or in part, is strictly prohibited without the express written permission of Food Solutions magazine. Violators will be prosecuted to the full extent of the law.

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