Food Solutions Magazine Sept 2015 by Food Solutions Magazine

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TABLE OF CONTENTS

Science

Celiac disease and obesity. You may think they sound like they don’t belong in the same sentence until your read this informative piece by Leigh Reynolds.

Food

Think healthy dishes that are big on flavor and easy to prepare this month as we highlight the nutritional powerhouse, chickpeas; plus some healthy cool treats & cocktails for these last days of summer.

Nutrition

This month, sit down with the doctor. Dr. Aviva Romm shares her best knowledge and advice on kids’ health in an interview.

37 Food

All you want to know about almonds – from how to use them to how to incorporate them into healthy snacks plus great almond recipes!

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

Grilled Lemon Herb Chicken ..................................................................43

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

Texas Tea Cocktail......................................................................................46

What Causes Obesity with Celiac Disease......................................... 10

Almond Energy Bars.................................................................................48

Prevent Cancer for 25 Cents per Day...................................................15

Teriyaki Turkey Melt..................................................................................50

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

Vegetable Curry with Chickpeas........................................................... 52

Interview with Dr. Aviva Romm.............................................................24

Quinoa Chickpea Salad with Herb Dressing......................................54

Chickpea Nutrition.....................................................................................30

Sundried Tomato Hummus.....................................................................56

All about Almonds..................................................................................... 32

All American Lemonade Cocktail..........................................................58

This Month’s Recipes................................................................................36

7 Layer Cookie Bars.................................................................................. 60

AB & J Popsicles......................................................................................... 37

Orange Blueberry Turmeric Smoothie................................................62

Nutty Fudge Bars.......................................................................................38

New Product! Organic Probiotic Juices...............................................64

Peach Basil Pops....................................................................................... 40

Gluten-Free Beauty...................................................................................66

Water-Meli Cocktail................................................................................... 41

Tips for Healthy Snacking........................................................................68

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

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

CONTRIBUTING WRITERS Aviva Romm, MD Lisi Parsons Leigh Reynolds Mark Hyman, MD Dr. Vikki Peterson Danielle Walker COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396

Bonjour! Here’s hoping you all enjoyed a beautiful long Labor Day weekend in the US. Here in France, of course, we were hard at work on the Labor Day holiday, but that didn’t keep me from celebrating with some scrumptious gluten-free foods… and maybe a glass of French champagne! Of course, it won’t be long until we trade our champagne flutes for mugs full of vin chaud – warm red wine with spices. Autumn is certainly in the air and when that happens, of course, we look to more warming dishes. Be sure to check out our stellar lineup of recipes this month. The dishes we share will warm you up, save you time and keep you healthy! Speaking of health, it’s nearing cold and flu season, so we sat down with Dr. Aviva Romm to get her best tips on preventing those nasty illnesses. Her focus is on kids, but honestly, the info she shares is

so valuable, we can all put it to good use. I especially love what she shares about those hand sanitizer gels! Not only will you be healthier without them, you’ll save money, too. Take that change you save and invest just 25 cents each day in your health – Dr. Vikki tells us what single food will prevent breast cancer. I have a little in-kitchen sprouting project started already thanks to her advice! There’s some great new product advice coming your way on pages 64 & 65 with two new finds to keep us looking and feeling great inside and out. Here’s to a fun-filled fall! Stay in touch,

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

ADVERTISING SALES Kristen LaBuda 717.574.3739 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

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

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

CONTRIBUTORS

research, advocacy and public

Dr. Rudert is Medical Advisor for

policy work, he strives to improve

the Celiac Disease Foundation, the

access to Functional Medicine, and

Gluten Intolerance Group of North

to widen the understanding and

America and for the Gluten Free

practice of it, empowering others

Certification Organization (GFCO).

to stop managing symptoms and

She is Medical Director for Atlanta

instead treat the underlying causes

Gluten Intolerance Group (GIG),

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

and founder and president of the States that manages adults and

Atlanta Women’s Medical Alliance,

teenagers with celiac, she has

the largest alliance of female

need for high quality-gluten free

Dr. Hyman is Chairman of the

evaluated over 1000 patients with

physicians in the United States.

nutritional supplementation so she

Institute for Functional Medicine,

celiac disease and gluten

In demand as an expert in celiac

founded Gluten Free Therapeu-

and was awarded its 2009 Linus

sensitivity.

disease, she was the Keynote

tics™. Leigh set out to make one of

Pauling Award for Leadership

the most beneficial gluten-free

in Functional Medicine. He is

Dr. Rudert’s focus is identifying the

including the New England Celiac

supplement lines available. With

currently medical editor at the

core causes of gastrointestinal

Conference, co-hosted with the

high quality pharmaceutical grade

Huffington Post and on the

issues with a comprehensive

Beth Israel Deaconess Medical

ingredients and scientifically

Medical Advisory Board at The

evaluation enabling her to treat

Center/Harvard, and national GIG

researched formulations Gluten

Doctor Oz Show. He is on the

underlying medical conditions

meetings. Dr. Rudert was the

Free Therapeutics™ is proud to

Board of Directors of The Center

that may have previously been

advising physician for the popular

offer its customers a superior line

for Mind-Body Medicine, and a

undetected. Dr. Rudert then

television series House which

of nutritional supplements called

faculty member of its Food As

creates an individualized course

featured a segment concerning

CeliVites.

Medicine training program. He is

of treatment tailored to each

celiac. Dr. Rudert is a former

also on the Board of Advisors of

patient’s unique set of needs.

Assistant Professor of Medicine

Memhet Oz’s HealthCorps, which

Rather than just treating the

with Emory University. Learn more

tackles the obesity epidemic by

symptoms of the disease, Dr.

about Dr. Rudert and her practice

“educating the student body” in

Rudert believes the best results

at DrCynthiaRudert.com.

American high schools about

are achieved by getting to the

nutrition, fitness and mental

core cause of the problem and

resilience. He is a volunteer for

treating the disease accordingly.

Partners in Health with whom he

Dr. Rudert sees patients from all

worked immediately after the

over the United States for second

earthquake in Haiti and continues

opinion consults on a variety of

MARK HYMAN, MD has dedicated

to help rebuild the health care

gastrointestinal disorders.

his career to identifying and

system there. He was featured on

addressing the root causes of

60 Minutes for his work there.

chronic illness through a

Speaker for multiple programs

Committed to educating the public, patients and physicians about

MARCI PAGE SLOANE, MS, RD,

groundbreaking whole-systems

CYNTHIA S. RUDERT, M.D.,

this commonly missed disorder,

LDN, CDE is a Registered and

medicine approach known as

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

Dr. Rudert lectures throughout

Licensed Dietitian/Nutritionist and

Functional Medicine. He is a family

Gastroenterologist in Atlanta,

the United States and Canada on

Certified Diabetes Educator in

physician, an eight-time New York

Georgia, whose practice is

celiac disease. She also lectures on

south Florida. She grew up in New

Times bestselling author, and an

primarily devoted to the screening

inflammatory bowel disease, irri-

York City where she graduated

internationally recognized leader in

and following of patients with

table bowel syndrome, pancreatic

from Columbia University with a

his field. Through his private

celiac disease. With one of the

exocrine insufficiency and small

double Master’s degree in

practice, education efforts, writing,

largest practices in the United

intestinal bacterial overgrowth.

Nutrition and Physiology.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

CONTRIBUTORS

Marci is CEO of Food Majesty, Inc.

that respects the intrinsic healing

HealthNOW is known for using

author of Reality Diabetes ~ type

capacities of the body and nature

a multi-disciplined approach to

2, The Diet Game: Playing for Life!,

- while helping women take their

address complex health problems,

The Divorced Woman’s Diet and is

health into their own hands. Her

many of which are rooted in

contributor to Chicken Soup for

goal is to foster greater access to

gluten intolerance. Patients travel

the Soul Healthy Living Series

a health-based, trans-disciplinary

from all over the world to experi-

Diabetes. Sloane is a nutrition and

health care model. Her primary

ence the best of what HealthNOW

disease counselor, speaks

commitment is to practicing and

offers, combining internal medi-

frequently in the community, is

teaching clinical medicine,

cine, clinical nutrition, chiropractic

coordinator of American Diabetes

Herbal Medicine for Women, a

promoting an ecological basis for

and physical therapy, to identify

Association (ADA) programs, an

distance course with over 800

health, and continuing to care for

the underlying root cause of the

ADA Valor Award recipient and

students around the world. An

mothers, children, and families.

patient’s health condition.

does radio, television and

internationally respected

magazine interviews. Marci is

authority on botanical and

Dr. Romm practices Functional

Practicing for over 20 years, Dr.

passionate about her work and it

functional medicine for women

Medicine for women and children

Petersen remains at the forefront

shows when you meet her.

and children, with 30 years of

at The UltraWellness Center of

of advances in the field of gluten

clinical experience, she is the

Dr. Mark Hyman in Lenox

intolerance, which earned her the

author of 7 books on natural

Massachusetts.

title of Gluten Free Doctor of

medicine, including Botanical

the Year.

Medicine for Women’s Health,

Learn more at www.avivaromm.

winner of the American Botanical

com and visit her on Facebook

She co-authored the book, The

Council’s James Duke Award.

www.facebook.com/AvivaRom-

Gluten Effect, celebrated by other

mMD

leading experts in the field as a

Dr. Romm is an Adjunct Assistant

huge advance in gluten sensitivity

Clinical Professor in the Depart-

diagnosis and treatment.

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

University School of Medicine. She

Dr. Petersen donates much of her

author of gluten-free & Paleo

is also a member of the Advisory

time to the community where she

Cookbooks, a recipe developer for

Board of the Yale Integrative

speaks about health awareness at

fitness professionals, and a

Medicine Program, is Medical

corporate events in Silicon Valley,

diagnosed celiac. She also suffers

Director of the American Herbal

inclusive of Fortune 500 compa-

from Hashimoto’s disease and

Pharmacopoeia and Therapeutic

nies. She is a national lecturer, ra-

recovered from a disabling nerve

Compendium, and sits on the

injury with the help of whole foods.

expert panel of the American

DR. VIKKI PETERSEN is con-

specifically on the topic of gluten

Lisi has worked as a personal

Herbal Products Association’s

sidered a pioneer in the field of

sensitivity and celiac disease.

trainer and meal planner for fire

Botanical Safety Handbook. She

gluten sensitivity and is ac-

and police departments. She is also

also serves on the Advisory

knowledged in the U.S. for her

She is on the advisory board

a frequent contributor to fitness

Committee of the American

contributions to, and education of,

along with holding an associate

magazines and fitness web pages.

Botanical Council and as Associate

gluten awareness in our country.

editor at-large position at Simply

www.wortheverychew.com

Editor of the Journal of Restor-

A certified clinical nutritionist, and

Gluten-Free Magazine. She has

ative Medicine.

doctor of chiropractic, she is also

been interviewed by CNN Head-

an IFM Certified Practitioner (Insti-

line News and Better Homes & Gardens, amongst others.

AVIVA ROMM, MD is a Board

dio personality and food blogger,

Certified Family Physician,

Dr. Romm is a leader in the

tute for Functional Medicine). She

certified professional midwife,

revolution to transform the

co-founded HealthNOW Medical

herbalist, and the creator of

current medical system into one

Center in Sunnyvale, California.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

SEPTEMBER / LETTERS TO EDITOR

Thank you so much for the smashing August issue! We printed the back to school lunchbox. I made a list using the article, shopped for the foods listed my kids will eat and now, I’m letting the kids choose their lunches the night before – so easy!! ~ Cathy, TX

Last month’s back to school issue is by far my favorite! I love the lunch ideas, tips for keeping healthy from Dr. Vikki

and just the whole thing! Thank you Food Solutions! ~ Arlene, CA

I ordered a GlutenTox kit after reading the article in the August issue. I heard about it before, but would not have bought it without seeing a reputable resource like Food Solutions talk about it. Thank you for doing that, and I hope to see more, similar, pieces in the future. ~ Rick, AL

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

I made the chia pudding and my kids loved it so much, we are now making it for breakfast once each week! Thank you for the great recipe. I love Against All Grain and Food Solutions! ~ Jayne, MA

SCIENCE

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SCIENCE

A F E W Y E A R S AG O, S Y M P TO M S S U C H A S A B D O M I N A L PA I N , frequent diarrhea and weight loss would set off alarm bells in most doctor’s heads for the possibility of a celiac disease diagnosis. In contrast, it would probably be the last condition on their mind when faced with overweight patients with no evident signs of malnutrition. However, as we learn more about the complexities of celiac disease we find that nowadays many patients present with a wide range of atypical symptoms seemingly unrelated to a disease affecting the digestive tract. One of these symptoms is obesity.

Even for individuals who follow a strict regimen, obesity and celiac disease share a deep metabolic link that can foil their best efforts.

What’s more, it is no longer uncommon for overweight or obese patients to be diagnosed with celiac disease, but a significant number of newly diagnosed celiac patients soon pile up the pounds once they start a gluten free diet. However, this association between increasing weight and celiac disease is a relatively new phenomenon and its clinical implications remain a mystery. At this stage, researchers don’t even agree whether it’s a consequence of the disease or a consequence of the treatment.

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

Obesity as a consequence of celiac disease: The “compensatory” hypothesis

Our bodies have this amazing ability to find alternative pathways if the original

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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SCIENCE

way is blocked. If this theory can be applied to celiac disease patients, it could mean enhanced nutrient absorption in areas of the intestine not severely affected, including changes in the intestinal wall and even increased villous height.

energy intake. However, on the other extreme, in “overzealous” bowels, overcompensation could easily lead to excessive weight gain and obesity.

The fact that classic symptoms - including weight loss and malabsorption - are more common in babies and young children, whereas older children and adults are more likely to experience unusual signs seems to point in this direction. After all, this intestinal resilience and flexibility takes some time to develop, leaving very young patients unprotected and at risk of severe malabsorption.

On the other hand, some believe the problem is not the disease but the treatment! In this case, a gluten free diet may be to blame. This is the more common view among physicians. Several studies have shown that almost half the patients starting a gluten-free diet increase weight, particularly if they were already overweight before the diet.

Undoubtedly, this adaptation may be good news for patients at risk of malabsorption, resulting in restored nutrient levels accompanied by an increased

Obesity as a consequence of a gluten free diet: The “metabolic” link

The truth is that a gluten free diet was developed to reduce symptoms associated with celiac disease, not to solve other health issues such as obesity. In fact, it’s possible to follow a strict gluten-free

diet in quite an unhealthy manner. Not surprisingly, the poor flavour of some gluten-free foods drives many patients, especially children and teenagers, towards fatty, sugary and highly processed substitutes. This inevitably leads to high energy intake and excess weight gain. For some patients, however, this may be a losing battle whatever their choices. Even if following healthy options, there is evidence of a deep metabolic link between celiac disease and obesity. Most gluten-free foods cannot maintain high blood glucose levels for many hours, but instead only cause a brief burst after a meal. In addition, in a mechanism yet to be discovered, a gluten free diet seems to be able to alter important hungerregulating hormone levels. As a result, patients are likely to feel hungrier than before and inevitably eat more frequently throughout the day.

Conclusion

If you have experienced weight gain with celiac disease you are not alone. For both conditions, a healthy diet is the best solution. As obesity in celiac disease patients becomes more prevalent, it’s essential to start following healthcare plans with appropriate assessments and monitoring by a dietician. Don’t be afraid to ask your doctor/dietician for more information about healthy options, including gluten free multivitamin supplements, before you see your waist expanding! 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 you heal, restore and rebuild your body, because going gluten free isn’t enough!

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice. Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.

AVAILABLE IN INSTANT AND STOVETOP VARIETIES Learn more at creamofrice.com or /CreamofRice

NUTRITION

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

Broadly speaking dark green leafy veggies extend your lifespan. Within that category are the very healthy, known cancer-fighters, the cruciferous veggies. These consist of broccoli, cauliflower and Brussels sprouts. And within the broccoli arena are some little beauties that cost next to nothing.

Sounds too good to be true, right? In this case it isn’t. For a mere 25 cents per day you can consume enough of a special food to vastly diminish the incidence as well as the spread of cancer cells.

Heretofore, the most nutritious antioxidant rich veggie for your dollar was red cabbage. But red cabbage has lost its first place position as the most inexpensive “super healthy” veggie to the very small but mighty broccoli sprout.

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That’s right, for a mere 25 cents per day you can enjoy the cancer fighting properties of the broccoli sprout. Research reveals the special sprout to inhibit breast cancer stem cells as well as suppressing the metastasis or spread of lung cancer (the #1 cancer killer), along with other cancers. Needless to say, you don’t need to wait until cancer is already a part of your life. Prevention is the way to go and it couldn’t get more affordable than these mighty sprouts. Purchasing a small package of broccoli sprout seeds will keep you in enough of these cancer-fighting beauties for

NUTRITION Broccoli sprouts inhibit breast cancer stem cells and halt spreading of lung cancer.

weeks. Just get a sprouting jar and start your own DIY project. The good news is it’s a very fast process. Broccoli sprouts only need to sprout for 48 hours to achieve maximum nutritive value and the cancer fighting punch you desire. Don’t be fooled by their less than “sprouty” appearance, they are perfect. And this short time span saves time and a bit of hassle in my opinion. I’ve sprouted seeds before and it became a bit of a drag, I’ll admit, to remember to rinse, drain and wait for the sprouts to “do their thing” for 4 to 5 days. Two days is a breeze! Obviously you want to have a few jars going in rotation so that you have mature sprouts every day and 1 ¼ cups is considered the ideal quantity to consume each day. You can throw them on the salad that you should be consuming every day, or you can blend them and do a “broccoli shot” to start your day or for a mid-day pick me up.

Remember that some of the healthiest foods have a bitter flavor and these sprouts are no different. Cultivate the taste for them and your body will thank you!

What are some other cancer-fighting foods?

1. Beans – they decrease mortality rate from all causes, cancer included. Try to eat beans every day. 2. Lignans – found in fruit, veggies, nuts and seeds, lignans decrease cancer, especially of the breast. One thing to know about lignans is that in order to be effective they must be converted from the plant lignans you eat to human lignans. This happens in the presence of good bacteria in the gut and a very important reason to ensure you have adequate numbers and types of healthy bacteria. Sometimes the simple, and inexpensive, things are beautifully healthy and disease preventing. I hope you start

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

enjoying the foods we discussed. Know that your immune system will thank you! To your very good health, Dr Vikki

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

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

CHECK UP WITH DR. MARK HYMAN

The easiest way to keep your balance and your sanity - with a lifestyle modification is to ditch the details and focus on the basics.

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

Balance

I F YO U A R E L I K E M E , S U M M E R I S A G R E AT T I M E TO C ATC H U P W I T H F R I E N D S A N D FA M I LY which usually involves a fair amount of travel. I always enjoyed travelling, but not until I ventured deeper into healing myself with Functional Medicine did my body fully return this affection for the road.

From the launch of my journey to heal the root cause of my own imbalance, I learned about the healing power of food to bring real nourishment to my body. If you have been following my work this is old news. But what you may not know is how I grew to understand what Hungarian psychologist Csikszentmihalyi calls flow.

When I first began to heal myself from my own chronic inflammation it was nearly impossible to imagine how I could stay loyal to the dietary and lifestyle principles necessary for my recovery and simultaneously live my life and do the things I desired (like traveling!) without feeling depleted or deprived.

Living in a state of flow is about finding the perfect balance between challenge and comfort. Itâ&#x20AC;&#x2122;s about being so enamored with your present moment that all sense of ego subsides as a more playful yet focused consciousness overcomes and completes you. Have you ever felt this alive and in tune with yourself?

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

program is to forget about the details and focus on the basics. When you are back in flow you can resume the details. Remember these principles the next time you need to reboot your body:

Eat real, unprocessed, whole foods

• Make 50 percent of your plate a variety of colorful vegetables • Clean up your pantry. Toss all packaged and convenience foods including anything with trans fats or high fructose corn syrup • Eat a protein-based meal or snack every 3 to 4 hours • Focus on making your meal a low-glycemic load. (Hint: remove all refined flours and unnecessary sweeteners including anything artificial)

It most likely occurs between May and September. Summer is a great season to play, travel, and break schedules. Most people report feeling a sense of flow during these less restrictive and less scheduled months. Who doesn’t yearn for these longer days fueled by warm air and energy from the sun? The irony in this situation is the monumental conflict our inner free spirit has with our need to maintain our healthy lifestyle goals. Is it possible to be in a state of flow with our healthy living habits and still be available for the myriad gatherings, events, and summer trips that tempt us to sabotage every effort to live well?

There is! And thankfully you don’t have to spend your summer in confinement missing out on all the great moments that make for cherished lifetime memories. Use these tips the next time you fall off the wagon and need to get back into your state of flow.

Get back to basics

Are you one of those people who live for extremes, the all or nothing approach? It’s very common to hear people rationalize their motives for straying from their diet protocol because something “off limits” slipped in at a family party or event. Or maybe a stressful morning or afternoon led you to indulge in potentially inflammatory food. The easiest and healthiest way to regain your sense of competence with a lifestyle modification

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APPLE

HUMMUS

• Avoid all potential food sensitivities and allergens especially gluten and dairy

Plan, prep, and proceed

The ultimate way to keep yourself on the wagon or give yourself a boost back on if you have fallen off is to have a plan, account for prep work, and proceed until you see the moment through. If you know you are going to a restaurant and you are not sure of the menu, a simple Google search can help calm you so your company gets more of your attention than the menu. If you are going on the road, pack an emergency food kit with blood sugar

CHECK UP WITH DR. MARK HYMAN

stabilizing foods. When I leave home, I usually bring some of the following: • An ice pack and a small cooler • Water • Almonds or walnuts • Can of sardines • Hummus, tahini, or cashew butter in a 1 ounce salad dressing container for easy storage • Carrots, sugar snap peas, or other stable veggies • An apple • Dark chocolate, 70% or higher These are my staples but I would encourage you to find out what works for you. Consider that in any situation the possibility to upgrade your food choice exists so you can optimize the quality of your nutrition. Yes, you always have choice! Speaking of choices, don’t hesitate to use

ALMONDS

CARROTS

your voice. You would be surprised at the power we all have as consumers. If you are at a restaurant remember you are in the driver’s seat and it is the restaurant’s goal for you to leave happy. Ask for the gluten-free option, request fresh vegetables with olive oil on the side, and insist on having your meal prepared as you desire. Sometimes labels can be deceiving and ingredients do not match the enticing menu descriptions. By exercising your right to have a deliciously healthy meal you do more than simply get better quality food, you help trigger a ripple effect of change in our

country to have consumers drive the market to a healthier restaurant experience.

small portion of a recreational food. So when you are on a break, give yourself a break!

Let go of perfectionism – it’s killing you!

Trust the process

Sometimes this means I have to eat something that doesn’t quite meet my standards or in some situations I eat something I normally wouldn’t. I like to call this “recreational” eating- it is more for entertainment, socializing, and amuse-

If you can remember that your body is innately wired to do the hard work of healing, then you can trust the process. Trusting your body knows what to eat, in the right amounts, and at the right pace,

I’ll fill you in on a little secret of mine: I don’t eat perfectly all the time. But then again what I consider “perfect” means something different than conventional wisdom’s understanding of the word. To me, eating well means providing my body with the nutrition it needs so that I can live the quality of life, which keeps me in flow.

W AT E R

At the end of the day our goal is to find happiness. I enjoy guiding people on how to be happy through achieving good health. Sometimes the road to UltraWellness is not linear. The road to healing takes many twists and turns and is often bumpy. Emotional, mental, and physical pain are part of healing and sometimes we need to fall off the wagon in order to get back on.

SARDINES

ment than for systemic health. As long as I know my body is in the appropriate state to handle a treat, I call upon my secret weapon for UltraWellness: the 90:10 Rule. Ninety percent of the time I eat an anti-inflammatory, real, whole foods diet and ten percent of the time I leave room for the unexpected. This way, I am not flustered or deprived when I go to events. And more so, I don’t let a good moment pass due to fear, anxiety, or guilt around not being perfect. This negative mindset actually fuels the flames of inflammation as much or more than eating a single,

D A R K C H O C O L AT E

is part of relaxing into your ultimate state of flow. “Flow happens when a person’s skills are fully involved in overcoming a challenge that is just about manageable, so it acts as a magnet for learning new skills and increasing challenges,” Csíkszentmihalyi explains. “If challenges are too low, one gets back to flow by increasing them. If challenges are too great, one can return to the flow state by learning new skills.” I hope in the weeks ahead you find your own recipe for living in this abundance of flow where eating well meets the joys of living well.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

NUTRITION

Just in time for back to school and fall cold and flu season, we bring you this house call with Aviva Romm, Yale MD, about colds, flu and how to treat them. Dr. Romm also weighs in on antibiotics, why they are so overprescribed and she even gives us some insight into why we should stick to good ol’ soap and water instead of over-used hand sanitizer gels.

FSM: With everyone heading back to school, one of the top concerns (and complaints) I hear from parents is how that usually brings with it some sort of illness for their kids. Whether it’s a “fall cold” or a bout with the flu as the year comes to a close, it seems so many of our kids end up sick after getting back in the classroom. As a physician, what do you see as a parent’s primary concern with sending children back to school in terms of wellness? AR: Kids naturally get more colds when they’re bunched up together in school and in the autumn when it’s cold and flu season. If your child is generally healthy then there’s nothing to worry about and just normal hand washing with soap and water, basic rest, and good nutrition will keep him or her healthy and help his or her immune system fight off infections easily. If your child does get sick, they should recover pretty quickly if he or she is otherwise healthy. Some kids are more prone to getting colds, ear infections, sinus infections, and bronchitis, and some kids with asthma are even more prone. When they do get them, an asthma attack can be triggered. In these kids, a bit of extra immune boosting is really helpful. FSM: If we do find ourselves getting that phone call from the school nurse to pick up a sick child, is it true that we need to schedule an immediate visit with our doctor and get a script for an antibiotic? AR: Antibiotics are almost never needed. In fact, in kids antibiotics are over-prescribed by doctors about 70 percent of the time.

If your child is not feeling well, maybe has a mild fever and some cold symptoms, but is generally otherwise acting like herself, then simple supportive measures like rest, getting in a comfortable space at home, lots of tea and water - that’s really all that’s usually needed rather than a trip to the doctor’s office. If you’re unsure if an MD appointment is needed, there’s a great website called Get Smart [http://www.cdc.gov/getsmart/] that is part of the Centers for Disease Control. There you can look up pretty much every common condition that a child would get and see the symptoms. Those will tell you when you’re safe to stay at home and just do normal, supportive comfort measures, or when you need to go to the doctor’s office. The CDC Get Smart criteria can also help you sort out, either on your own or with your doctor, whether an antibiotic is needed. I also offer an online course, Healthy All Year, that is focused specifically on building children’s immunity naturally. The course gives you full indications as to when doctor’s appointments and medications are needed for the treatment of common kid’s colds and common infections. FSM: Can you talk a bit about why antibiotics have been so over prescribed by some doctors and why that’s not a good thing for our collective health? AR: The three main reasons that antibiotics are over-prescribed are: 1) Fear on the part of the doctor - doctors are afraid to get sued if they miss something, and then something bad happens. Also, nobody wants that on their conscience.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION Herbal alternatives can be effective, natural options when illness strikes.

2) Lack of time to discuss alternatives with parents and lack of knowledge about alternatives. It takes about two minutes to write a prescription and tell a parent how to fill a prescription and give that, and it can take 20 minutes to explain how to do supportive measures, giving fluids, what to do for fever, what herbal alternatives and natural supplement alternatives are available. In fact, most doctors have no idea about those, so they resort to what’s common and what fits into the time frame of a typical medical office visit. 3) Parents are asking for antibiotics. A lot of parents have been so primed to expect an antibiotic when a child has a fever or an ear infection or a cough, when in fact one is often not needed. Combined with the pressures that doctors are already facing, when a mom or dad comes in and says ‘I really want an antibiotic,’ or ‘last time little Sarah or Jonah had this ear infection, my doctor gave an antibiotic,’ it’s quicker to just write the script. Parents

ABOUT THE AUTHOR Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She is the internationally respected authority on botanical and integrative/functional medicine for women and children. Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her at her website www.avivaromm.com

have to reframe their expectations and learn what they can do and what they’re comfortable with as well. FSM: What are some of your best recommendations for home treatments for children that come down with a common cold? AR: My four top recommendations are to give a light diet and lots of fluids, especially water, tea, and vegetable broth. Not juice, milk, or sugary beverages. The exception with juice is for young kids if they won’t take any other fluids. Then I sometimes recommend giving 1/3 juice diluted with 2/3 water, or give herbal ice pops or natural fruit juice ice pops because that gets about 4 ounces of fluid in at a time.

their activities and keeping them at home from school. I know that’s really tough for parents that work full-time, but letting kids rest it out in a comfortable environment at home is going to help them recuperate faster and make them much less likely to relapse. Three is to give an age-appropriate dose of zinc. I usually recommend zinc citrate, which is very easy to digest, helps boost the immune system and helps fight off colds much more quickly. Age appropriate dosing is: up to age 4 it’s about 3 milligrams a day, age 4 to age 8 is 4 to 5 milligrams a day, age 8 to 10 is up to 10 milligrams a day, and over age 10, 10 to 15 milligrams a day. I recommend giving it with food because it can be nauseating otherwise.

The next recommendation is rest. It’s really important to help kids get plenty of rest. This means cutting back on

Then the fourth recommendation is to use herbs that are known to be safe for kids and help fight off colds and

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NUTRITION

Antibiotics are not always the answer, but doctors are under pressure to prescribe them when parents come in asking for one. upper respiratory infections. The two that I recommend are Andrographis and Umckaloaboor, or umcka as it’s commonly called. These have good studies behind them for their safety, in helping shorten how long colds last, and also preventing them from developing into more serious infections like ear infections and sinus infections. FSM: Should we do different things differently if it’s the flu? AR: If it’s the flu, you just need to exercise a little bit more caution because in a small number of people flu can become a more serious infection. Flu can really knock a kid out; you can have high fevers of up to 104 for days. Check in with your doctor if things aren’t progressing the way you would expect them to (i.e. symptoms aren’t clearing up in 5 to 7 days) or if your child is acting sicker than you

would expect with the flu. You can do all the same things I mentioned with colds, but also add in elderberry syrup. For children, children ages 1 to 7 it’s 1 teaspoon three times a day. For children 7 and older you can even do up to 1 tablespoon a day. Elderberry syrup is very safe and has been shown to shorten the duration and severity of flu. FSM: Of course we hope we don’t need these tactics and instead are able to rely on savvy preventive measures to keep illness at bay. What are some of the things that we can do consistently to help stave off illness this fall and winter? AR: I have six top recommendations for staving off colds and flu during fall and winter. The first is to make sure that your child is getting a really healthy, nutrient rich diet. You want to make sure he or she is getting

plenty of protein, good quality fats, and at least 2 servings of fruits and vegetables for at least 3 meals of the day, and ideally at snacks too, to be an antioxidant rich diet. You want to make sure they’re getting as little sugar as possible. The reason for that is not trying to make sugar a bad thing, but we know that sugar dampens the immune system so more sugar equals more colds and flus. The second thing is to give a probiotic every day. Probiotics taken throughout the fall and winter have been shown to reduce the number of missed daycare and school days and prevent colds and other respiratory infections. You especially want to make sure that you have a variety that has lactobacillis and bifidobacterium species in them. The third thing is, as I mentioned, zinc is an immune booster. Kids who take zinc every day throughout the fall and

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

winter have fewer colds, flus, and less missed school days and fewer antibiotics. You can use the dosages I mentioned for prevention. Fourth, Vitamin C has been shown to prevent colds and flu, and to shorten their duration when they do happen meaning less antibiotics and less school days missed. Dosing is up to 250 milligrams three times a day for young kids, up to 500 milligrams for kids up to 10, and even up to 2,000 milligrams a day for kids 10 and over. Number five is using a nasal saline rinse like a neti pot or a saline rinse. You can get one at the pharmacy nowadays. Kids 4 and over will usually tolerate it. Younger kids might find it funny. Older kids can be taught to do it on their own, so kids 7 and older really can do it pretty well. Even just a couple of times a week has been shown to stave off colds and flu. Finally, one of the herbs I mentioned earlier, Andrographis not only helps shorten the duration and severity of colds and upper respiratory infections, but can help prevent it. FSM: What about hand sanitizers? Should we be buying these in bulk or should we use less? AR: Plain soap and water is the best thing to keep hands clean and to

Soap and water are your best bet when it comes ridding hands of illness-causing germs.

prevent passing along infections. Antibiotic hand sanitizers and the overuse of antibiotics in general is a major, global, public health problem that has led to something called antibiotic resistance which is now, according to major international and US public health organizations, considered the most significant public health problem we’re facing. The thing is that antibiotic resistance caused by antibiotic overuse in medicine and also antibiotics that

Many herbs are excellent for prevention of illness, too.

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appear in our food, in our meat especially, has done two things. One, it’s bred what are commonly called superbugs or bugs that are more infectious to us than bugs that existed before we were using too many antibiotics. These bugs are also now unable to be killed by a lot of the antibiotics that we used to be able to rely on. We now have a lot of infections that our kids can get that we can’t treat anymore because we can’t rely on the antibiotics we used to rely on. Cutting down or cutting out completely the use of antibiotic hand sanitizers and cutting back on all unnecessary antibiotics not only protects you, but you’re doing a major, global, public health service by taking these simple steps. Thanks to Dr. Romm for sharing her expertise with us and for providing valuable tips to help us keep our kids (and ourselves!) thriving all season long!

FOOD

VITAMINS & MINERALS IN CHICKPEAS PER ½ CUP COOKED: • 40 milligrams calcium • 2 milligrams iron • 39 milligrams magnesium • 239 milligrams potassium • 141 micrograms folate • 3 micrograms vitamin K

The cultivation of chickpeas is believed to date back to the Middle East several thousand years ago!

½ CUP COOKED CHICKPEAS CONTAIN: • 134 calories • 7 grams protein • 2 grams fat (0.2 grams saturated) • 22.5 grams total carbohydrates • 6 grams fiber

The fiber and protein found in chickpeas helps regulate blood sugar, keeping us more satisfied and feeling full longer after eating.

CHICKPEA NUTRITION FACTS

Darker chickpeas may be odd-shaped, but are still safe to eat, and often have higher antioxidant levels than lighter colored ones.

The insoluble fiber in chickpeas supports intestinal health.

CHICKPEAS ARE ALSO KNOWN AS: • Garbanzo beans • Egyptian peas • Bengal grams

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UNLEASH THE

PROTEIN 6g Building block of the body; helps build and preserve muscle, bone, skin and nails; helps keep you satisfied.

CRUNCH

FIBER 4g • 16% DV Helps promote fullness and digestive health; helps maintain healthy blood sugar levels.

POWER OF ALMONDS

MONOUNSATURATED FATS 9g Heart-smart fats that help decrease LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.

VITAMIN E 7.3mg • 35% DV Antioxidant that helps protect cells from damage and promotes healthy skin and hair.

THERE’S SERIOUS POWER in the crunch of almonds, with energizing protein, hungerfighting fiber and essential nutrients in every heartsmart handful.* Ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. They are also one of the highest sources of hard-to-get magnesium. Talk about good things coming in small packages!

POTASSIUM 200mg • 6% DV Regulates blood pressure; important for heart health and muscle contraction.

CALCIUM 75mg • 8% DV Helps build and maintain strong bones and teeth.

MAGNESIUM 77mg • 20% DV Helps regulate muscle and nerve function, blood sugar levels and blood pressure.

JUST ONE OUNCE PER DAY is a satisfying way to help you get more of the nutrients your body needs to dominate the day.

RIBOFLAVIN 0.3mg • 20% DV B vitamin that helps convert food into fuel; important for red blood cell production.

NIACIN 1mg • 6% DV

ALMONDS HELP YOU GET MORE of the nutrients your body craves, like protein, fiber and good fats.* Whether at home, work or on the go, almonds are a satisfying, versatile way to fuel healthy, active lifestyles and an easy way to add a powerful crunch to everyday meals and snacks.

B vitamin that supports energy production.

PHOSPHOROUS 135mg • 15% DV Helps build and maintain strong bones and teeth; plays a role in how the body uses and stores energy.

IRON 1mg • 6% DV Carries oxygen to all body cells; plays a role in energy production.

1 OUNCE = 23 ALMONDS *Scientific evidence suggests, but does not prove, that eating 1.5 oz of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Good news about fat. U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat. Notes: Source for all nutrient values: USDA Nutrient Database for Standard Reference, Release 26, 2013. All values are based on a one-ounce serving of almonds. Source for all nutrient functions: Ross, C.R. editors, et al. (2014). Modern nutrition in health and disease (11th ed.). Philadelphia, PA: Lippincott Williams & Wilkins. Retrieved from http://www.nutnet.ir/dl/Modern%202013.pdf. The Daily Value percentage helps you determine how much of a particular nutrient a food contributes to average daily needs. Each nutrient is based on 100% of the daily requirement (for a 2,000-calorie diet). Go to Almonds.com for the printable file. Document #2014HP0010 © 2014 Almond Board of California. All rights reserved.

FOOD

From mid-August through October, California almonds are harvested. What perfect timing to get some healthy info from the Almond Board of California on what might just be nature’s perfect snack! Tasty Ways to Include Almonds in Your Daily Diet: • A handful of almonds (one ounce, or about 23) in the morning is a tasty way to crush cravings and provide long-lasting energy to take on the day. • As a mid-morning and/or mid-afternoon snack, almonds pack a powerful nutrition punch that will tide you over until your next meal. • Enjoy almond milk in your coffee, breakfast cereal or smoothies. • Add slivered almonds to your morning oatmeal for healthy crunch! • Toss a few in your purse or satchel in case you get caught without a healthy gluten-free snack when out and about. Almond Meal or Almond Flour? Which should I use in my gluten-free baking? Either one! They are the same thing. Top Health Benefits of Almonds: • Energizing protein • Hunger-fighting fiber • Essential nutrients • Ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitaminE, riboflavin and niacin. • Almonds are also one of the best sources of hard-to-get magnesium. Thank you to The Almond Board of California for providing information on almonds for this piece.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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FOOD / SEPTEMBER

School may be back in session and summer may be winding down a bit, but by no means is it over! Fall doesn’t “officially” begin until September 23rd, and even after that, the days are still just a little longer and temps can still soar. To take advantage of all that’s left of warm days, barbecue vibes and that vacation feeling, we’ve compiled a fantastic lineup of recipes for you this month. Kick it off with cocktails – lemonade, iced tea and watermelon – and cool down with healthy frozen pops everyone will enjoy. And for now, the meals are still on the lighter side because that’s just what you need as you get back into the swing of things. Don’t miss all things chickpea in this issue! So many ways to use this versatile energy powerhouse (beyond hummus, but we do have that for you, too!) that you’ll never get bored. Mix one of those refreshing sippers, sit back and click on through…

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

FOOD

ALMOND JOYSICLES RECIPE COURTESY OF THE ALMOND BOARD OF CALIFORNIA

Makes four 4-oz. pops

INGREDIENTS

• ⅓ cup chopped almonds • 1 cup unsweetened or vanilla almond milk • ¼ cup sweetened cream of coconut • ¼ cup thick chocolate syrup • ½ cup sweetened shredded coconut

DIRECTIONS

Preheat the oven to 350 degrees F. Spread the almond on a baking sheet and toast them for 8 to 10 minutes, until light brown. Set aside to cool.

In a blender, combine the almond milk, cream of coconut, and chocolate syrup. Blend until smooth. Stir in the coconut. Pour the mixture into pop molds. Add sticks and freeze for 6 to 8 hours.

CO CO N U T C R E A M

To eat, spread the toasted almonds on a plate. Unmold the pops and let them sit at room temperature for 1 minute. Roll and press them into the nuts to coat the outside of the pops. Eat immediately or freeze again until needed.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

AB&J (ALMOND BUTTER & JELLY) RECIPE COURTESY OF THE ALMOND BOARD OF CALIFORNIA

Makes four 4-oz. pops

INGREDIENTS

• ½ cup fresh raspberries or sliced strawberries • 2 teaspoons sugar • 5 tablespoons unsalted almond butter • ½ cup plain 2% Greek yogurt • ½ cup unsweetened almond milk • 2 tablespoons honey

DIRECTIONS

Toss the berries and sugar together in a cup. Set aside to macerate.

In a blender, combine the almond butter, yogurt, almond milk, and honey. Blend until smooth. Spoon the berries and juices into pop molds, dividing them equally. Pour the almond butter mixture on top. Add sticks and freeze for 6 to 8 hours or overnight before unmolding. OPTIONAL Increase raspberries by another 1/2 cup and blend all ingredients together before pouring into molds.

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POPSICLES ALMOND BUTTER

FOOD

NUTTY FUDGE BARS RECIPE COURTESY OF THE ALMOND BOARD OF CALIFORNIA

Makes four 4-oz. pops

INGREDIENTS

• ½ cup slivered almonds • ⅓ cup unsalted almond butter • ½ cup unsweetened or vanilla almond milk • ½ cup thick chocolate syrup

DIRECTIONS

Preheat the oven to 350 degrees F.

C H O CO L AT E SY R U P

Spread the almonds on a baking sheet and toast them for 8 to 10 minutes, until light brown. Set aside to cool. In a blender, combine the almond butter, almond milk, and chocolate syrup. Blend until smooth. Stir in the toasted almonds. Pour or funnel the mixture into pop molds and add sticks. Freeze for 6 to 8 hours or overnight before unmolding.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

PEACH - BASIL POPS RECIPE COURTESY OF THE ALMOND BOARD OF CALIFORNIA

Makes four 4-oz. pops

INGREDIENTS

• 1 medium peach, ripe • ½ cup vanilla almond milk • ¼ cup plain 2% Greek yogurt • ¼ cup honey • 1 ½ teaspoons chopped fresh basil

DIRECTIONS

In a blender, combine the peach, almond milk, yogurt, honey, and basil. Blend until smooth. Pour into pop molds or re-sealable plastic pop bags. Freeze for 4 to 6 hours or overnight before unmolding.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

G R E E K YO U G U RT

FOOD

Water-Meli Cocktail RECIPE COURTESY OF TITO’S HANDMADE VODKA

INGREDIENTS:

• 1 ¼ oz Tito’s Handmade Vodka • 2 oz fresh watermelon juice • ½ oz fresh squeezed lime juice • Ginger beer

METHOD:

Combine Tito’s Handmade Vodka, watermelon and lime juices in glass with ice. Stir to combine. Top with ginger beer and serve.

GARNISH: Lime or watermelon slice Intended for individuals 21 years of age and over. Please drink responsibly.

MIXOLOGIST: Couchon

Butcher from New Orleans

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

FOOD

Lemon Herb Chicken

GRILLED

Why not make a double batch, eat one for dinner, then save the other well covered in the fridge for an amazingly flavorful chicken salad, chicken sandwiches or shredded for taco night later in the week! METHOD

Recipe Yields: 6 servings

INGREDIENTS

• 1 ½ cups San-J Sweet & Tangy Sauce • 3 Tablespoons fresh lemon juice • 2 Tablespoons fresh Italian parsley, finely chopped • 2 Tablespoons fresh thyme, finely chopped • 2 Tablespoons fresh rosemary, finely chopped • 3-4 pounds fryer chicken, cut into individual pieces

In a large glass or plastic mixing bowl, combine the San-J Sweet & Tangy Sauce, lemon juice, parsley, thyme and rosemary. Add the chicken pieces and cover the bowl tightly with plastic wrap. Marinate the chicken in the refrigerator, turning occasionally, for at least 3 hours or overnight. Preheat an outdoor grill to medium heat. Place the marinated chicken pieces on the grill and cook with the lid closed for 45 to 60 minutes, turning every 10 minutes. Cook until the juices run clear and a meat thermometer registers 180°F.

TIPS & TRICKS

RECIPE COURTESY OF SAN-J

San-J Sweet & Tangy Sauce is a special blend of honey, fruit juice, gluten-free Tamari! Sweet & Tangy Sauce is terrific for dipping spring rolls or chicken strips! Leftover fresh herbs? No problem! Store them wrapped tightly in clean dry paper towels in a zip top bag (remove air before sealing) for up to 1 week.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Fruit Skewers

TROPICAL SWORDFISH

Servings: 4

INGREDIENTS

• 2 pounds fresh or frozen and thawed swordfish, cut into 1-inch cubes • ½ cup San-J Sweet & Tangy Sauce • 1 cup fresh papaya, peeled and cut into 1-inch cubes • 1 cup fresh mango, peeled and cut into 1-inch cubes • 1 red onion, cut into 1-inch squares • 1 large red or yellow bell pepper, seeded and cut into 1-inch squares • 12 cherry tomatoes • 8 wooden skewers, soaked in water for 30 minutes • ¼ cup San-J Sweet and Tangy Sauce

METHOD

Place the swordfish cubes in a non-reactive container, such as a glass 44

bowl. Pour the 1/2 cup of San-J Sweet & Tangy Sauce over the swordfish cubes and mix lightly to cover all the fish with the sauce. Cover tightly with plastic wrap. Marinate the fish in the refrigerator for 2 hours. Assemble the skewers in the following order: swordfish, papaya, mango, red onion, pepper and cherry tomato.

Brush the skewers with the 1/4 cup of San-J Sweet & Tangy Sauce. Prepare an indoor or outdoor grill to high heat. Lightly oil the grids of the barbecue or fish rack prior to grilling. Grill the skewers for about 2 minutes on each side, or until the fish flakes easily with a fork and is cooked through.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

TIPS & TRICKS

RECIPE COURTESY OF SAN-J

While nearly all fish and shellfish contain at least some traces of mercury, some fish (like swordfish) can contain higher levels. For this reason, the Environmental Protection Agency shares its advice for safe consumption of these fish. Papaya is also referred to as a “pawpaw”. There are 2 types, the Mexican (very large) and Hawaiian (much smaller) varieties of papaya. The long melon-like fruits have deep yellow flesh and black seeds inside and are an excellent source of vitamin C and B vitamins.

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Intended for individuals 21 years of age and over. Please drink responsibly.

Tito’s Texas Tea

RECIPE COURTESY OF TITO’S HANDMADE VODKA

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

INGREDIENTS:

• 1 ½ oz Tito’s Handmade Vodka • 1 ½ oz freshly brewed tea • ¾ oz Orange Curacao Liqueur • ¾ oz fresh sour mix • Dash of honey

METHOD:

Combine all ingredients in glass with ice. Stir well to combine. Garnish and serve.

GARNISH: Mint Sprig

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FOOD

Almond Energy Bars CREATED BY TINA HAUPERT FOR THE ALMOND BOARD OF CALIFORNIA.

Perfect for back to school time, lunch boxes and afternoon snacks!

INGREDIENTS

• 1 cup gluten-free brown rice cereal • 1 cup gluten-free oats • ½ cup almond flour • 2 eggs • ⅓ cup honey • 1 teaspoon vanilla extract • 1 Tablespoon chia seeds • ½ cup sliced almonds • ½ cup dried cranberries • 2 teaspoons cinnamon • ¼ teaspoon sea salt

METHOD

Preheat oven to 350F.

Combine all ingredients in large bowl and mix well. Coat an 8” x 8” baking pan with non-stick cooking spray (or lightly grease). Pour batter into pan and spread evenly. Flatten batter and smooth top with spatula. Bake 25 minutes. Removed from oven and allow to cool completely before slicing into 9 bars and serving.

NUTRITION INFORMATION

Used with permission from Almond Board of California.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

Calories 169 Fat 5g (Saturated 1 g; Monounsaturated 2 g; Polyunsaturated 2 g) Protein 5g Carbohydrates 28g Sugars 15 g Fiber 3 g Cholesterol 41 mg Sodium 82 mg Calcium 43 mg Magnesium 37 mg Potassium 112 mg

Click here to get your copy now!

FOOD

Teriyaki Turkey Melt Recipe Yields: 4 servings

San-J Teriyaki Sauce each.

INGREDIENTS

In a small sauté pan, heat the olive oil over medium heat. Add the sliced onion and sauté until caramelized and soft. Set aside.

• 1 ¼ pounds ground turkey • 3 cloves garlic, minced • 2 Tablespoons fresh cilantro, minced (optional) • 1 egg, beaten • Salt and pepper to taste • 4-5 Tablespoons San-J Teriyaki Sauce, divided • 1 Tablespoon extra-virgin olive oil • 1 large white onion, sliced into rings • 1 cup Jack or cheddar cheese, shredded • 1 ripe avocado, peeled and sliced • 1 medium ripe tomato, sliced

METHOD

In a medium mixing bowl, lightly combine the ground turkey, garlic, cilantro, egg, salt, pepper and 1 tablespoon of San-J Teriyaki Sauce until just combined. Divide the mixture into four parts and make 4 patties. In two separate small bowls, reserve 2 tablespoons of

Preheat an oiled grill or skillet to medium. Add the turkey patties, cooking on each side for 6 to 8 minutes, or until the patties have no pink in the middle. Baste the patties with the reserved 2 tablespoons of San-J Teriyaki Sauce, brushing the patties every few minutes with the sauce. Two minutes prior to removing the turkey patties from the heat, top each with the caramelized onion, a teaspoon of San-J Teriyaki Sauce and 1/4 cup of the shredded cheese. Serve each portion as soon as the cheese is melted. Garnish each serving with the sliced avocado and tomato.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

TIPS & TRICKS

RECIPE COURTESY OF SAN-J

If you prefer a bun, especially if you’re adding this to your upcoming lunch box fare for the back to schoolers, be sure to choose one that’s gluten-free! Sub ground grass fed beef for the turkey if you prefer! For dairy-free, sub the shredded cheese with a dairy-free cheese product like Daiya foods Pepper Jack shreds.

FOOD

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Vegetable Curry with Chickpeas RECIPE COURTESY OF MARK HYMAN, MD.

INGREDIENTS

• 1 white onion, cut into thin strips (julienned) • 1 - 2 tablespoons poblano pepper, diced • ⅓ cup celery, diced • ⅓ cup carrot, sliced ¼ –inch thick • 2 teaspoon fresh ginger, minced • 1 - 2 cloves garlic, minced • 1 ½ cup cauliflower florets • 1 tablespoon olive oil • 1 can (15 ounce) chickpeas • ¾ cup organic vegetable broth • 1 teaspoon curry powder • 1 teaspoon ground cumin • ⅛ teaspoon cayenne pepper • 1 ½ teaspoon salt • ¼ cup light coconut milk • 1 tablespoon fresh lemon juice • 1 teaspoon fresh cilantro, chopped

METHOD

In a stock pot, heat olive oil over medium heat. Once the oil is hot add peppers, onions, garlic, ginger, carrots, and celery. Sauté vegetables until tender, about 8–10 minutes (cover pot as needed). Add the cauliflower, chickpeas, vegetable broth, and all spices. Bring to a simmer (do not boil) for 20 minutes stirring as needed. Once the cauliflower is tender, stir in the coconut milk, lemon juice, and cilantro. Bring pot back to a simmer for 3–5 minutes so the liquid can thicken slightly. Remove from heat and serve immediately.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

TIPS & TRICKS

Curry is a term that refers to cuisine originating in Southeast Asia which uses a variety of flavorful and pungent spices.

Cumin is the dried seed of the herb Cuminum cyminum, a member of the parsley family. See page 30 for Chickpea Nutrition facts! If you prep vegetables in advance, this dish comes together in only minutes! Light coconut milk in a can is usually found in the International (Asian) section of supermarkets.

FOOD

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

FOOD

Quinoa Chickpea RECIPE COURTESY OF MARK HYMAN, MD.

SALAD WITH ZESTY

INGREDIENTS FOR THE SAL AD:

• ¾ cup uncooked quinoa • 1 ½ cup water (for preparing quinoa) • ½ cup onion, diced • ½ cup red and/or green pepper, diced • ¼ cup green onions, sliced thin • ¾ cup cooked chickpeas (rinsed and drained)

HERB DRESSING

Quinoa is a gluten-free pseudo-cereal that makes an excellent substitute for rice or in dishes that call for (gluten-containing) couscous.

• 2 tablespoons lemon Juice • 2 tablespoons olive oil • ½ teaspoon chili powder • ½ teaspoon fresh oregano • 1 teaspoon fresh parsley • ½ teaspoon salt

METHOD

Bring water to a boil. Add quinoa and stir, then turn down heat to low. Cover the pot and simmer 25–30 minutes, until all water is absorbed and quinoa is tender. Cool cooked quinoa. Heat a small amount of the oil olive, sauté onion and pepper over medium heat for 2–5 minutes or until onions are slightly soft.

In a large bowl, mix thoroughly onion-pepper mixture, green onions, cooked quinoa, and chick peas. Set the quinoa/vegetable mixture aside and prepare the dressing: In a small bowl, add lemon juice, chili powder, oregano, parsley, and sea salt. Slowly whisk in the remaining olive oil. Pour dressing over quinoa-chickpea mixture. Gently mix until dressing thoroughly covers all the salad. Serve immediately, or chill for 1 – 2 hours before serving for a cold salad. Garnish with fresh herbs, if desired.

TIPS & TRICKS

FOR THE DRESSING:

If you use chickpeas from a can, rinse and drain before using to remove up to 33% of the sodium! This salad is easy to make ahead and pack as a healthy lunch on busy weekdays! Check out nutrition facts about chickpeas on page 30.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Sundried Tomato Hummus A tangy twist on the usual hummus recipe that you can dip your vegetables in or serve as a delicious side dish. INGREDIENTS

• 1 (16 ounce) can Garbanzo Beans (also called chickpeas) • 3 garlic cloves, peeled • ¼ cup sundried tomatoes packed in olive oil • 1 tablespoon oil from sundried tomatoes • ¼ teaspoon black pepper • ¼ teaspoon sea salt • 4 fresh basil leaves • 2 tablespoons sesame seeds, raw or toasted • Juice from one medium lemon • 1/8 teaspoon cayenne pepper powder (optional)

DIRECTIONS

1. Drain and rinse garbanzo beans. 2. Place all ingredients into a food processor or blender and combine until smooth. Serve with gluten-free pita bread, crackers or chips or with fresh cut vegetables.

Recipe Yields: 4 servings Active time: 20 minutes

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

TIPS & TRICKS

BY LISI PARSONS

Chickpeas and garbanzo beans are the same thing, just different ways of referring to this nutrient dense legume. “Garbanzo” is the Spanish word for them. Sundried tomatoes are tomatoes that have had their liquid removed by drying in the sun (or sometimes in a dehydrator). Some are packed in oil, others are dry packed. Rehydrate dry packed sundried tomatoes in a small amount of warm water before adding to recipes by letting them soak 15-20 minutes prior to use.

FOOD

All American INGREDIENTS:

• 1 ½ oz Tito’s Handmade Vodka • Lemonade of your choice

Lemonade RECIPE COURTESY OF TITO’S HANDMADE VODKA

METHOD:

Pour Tito’s Handmade Vodka over ice in a glass and just add lemonade.

GARNISH: Mint sprig,

if desired

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

Intended for individuals 21 years of age and over. Please drink responsibly.

Gluten-Free just got a lot Easier

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FOOD

TIPS & TRICKS

Be aware of ingredients in all products and always choose products that are gluten-free. When buying chocolate (or other flavored) baking pieces, be aware that many of those products are possibly contaminated by peanuts, tree nuts or other allergens. If you have food allergies in addition to being gluten-free, always consult the manufacturer to be sure the foods you choose are safe for your special diet. Feel free to substitute ingredients as needed. For example, if you cannot eat butterscotch or peanut butter baking pieces, use different types of chocolate (milk, semi-sweet, dark) to make up for the lost volume. You could also use dried fruit, seeds or mini marshmallows.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

FOOD

Quick & Easy

7-Layer Cookie Bars This is a gluten-free version of the classic bar cookie made popular by Eagle Brand® Sweetened Condensed Milk, with a few changes for gluten-free and a shortcut or two!

Makes a 9x13-inch pan. Cut into small squares, the recipe will yield about 2 dozen bars. INGREDIENTS

• Gluten-free graham crackers like Kinnikinnick, enough to line the bottom of the 9x13 pan • 14 ounce can sweetened condensed milk • 1 cup semi-sweet chocolate chips • ½ cup butterscotch baking chips (Hershey’s are gluten-free) • ½ cup peanut butter baking chips (Hershey’s Reese’s baking chips are gluten-free) • 1 cup shredded dried coconut • 1 cup chopped pecans (or other nut of your choice; may be omitted if you do not eat nuts)

METHOD

Preheat oven to 350F and line a 9x13-inch baking pan with parchment paper or aluminum foil,

allowing the paper or foil to hang over a couple of inches on the ends. This will help you remove the bars after baking and cooling. Using whole graham crackers, cover the entire bottom of the pan with crackers, overlapping if necessary and cutting sheets of graham crackers to fit as needed. Spoon sweetened condensed milk over graham crackers, spreading evenly. Top with chocolate chips, butterscotch chips, peanut butter chips, coconut and nuts, evenly sprinkling each layer over the previous one. Press the layers down firmly with the back of a large wooden spoon so that the layers come together a bit.

Bake 25 minutes, then remove from oven to cool completely in pan. Once bars are cooled, carefully lift them out using the overhanging pieces of the parchment (or foil) you used to line the pan. Cut into squares with a sharp knife and transfer to serving tray if eating immediately, or place in a storage container with a lid for saving for later. Keeps 3 days at room temperature when covered tightly.

For a complete listing of Hershey’s gluten-free products, visit their website.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

FOOD

INGREDIENTS

• 1 ¼ cups organic blueberries • 2 cups Uncle Matt’s Organic Orange Turmeric Juice (with Living Probiotics) • 1 ripe organic banana • 1 small, ripe organic avocado, peeled and pitted • One 2-inch piece of fresh organic ginger, peeled and grated (optional) • 1 teaspoon organic vanilla extract

METHOD

Mix all ingredients in blender, add a handfull of ice if desired. Blend thoroughly, serve and enjoy!

Now you can get your daily dose of probiotics in a tasty juice!

For more recipes & product info visit www.unclematts.com

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

PRODUCT LIST

Uncle Matt’s is the nation’s original organic juice company, and they have two new orange juice blends with the benefits of living probiotics rolling out now!

It’s a great time to check out these new juices with the kids heading back to school and needing a little extra “push” in the morning to get out the door and on their way. The new Reduced-Calorie Orange Coconut juice is rich in electrolytes from pure coconut water and has 36% less calories than plain OJ. If you’re watching calories, this juice is for you.

Uncle Matt’s

ORGANIC

JUICES

If you’re after a bit of extra zing, check out the Organic Orange Turmeric juice. With a whopping 500 mg of turmeric per serving, you can enjoy turmeric’s health benefits in a tasty way! And just like you saw on the previous pages, you can turn these tasty juices into even more amazing things with Uncle Matt’s recipes. In case you’re wondering, there really is an Uncle Matt. In fact, he has 10 nieces and nephews and a passion for healthy living, especially when it comes to kids! That’s why all the oranges and ingredients used in Uncle Matt’s juices are organic, with no synthetic chemicals. You can even meet the growers on the Uncle Matt’s website to see exactly where these juices come from.

Look for them in Publix, Kroger, Whole Foods Market, and other natural grocers.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

WWW.UNCLEMATTS.COM

www.GlutenFreeResourceDirectory.com

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“Gluten-Free just got a lot easier!”

GLUTEN-FREE R E S O U R C E D I R E C TO RY

PRODUCT LIST

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That’s because derm a e® is offering an exclusive coupon co de, ICANTWHEAT , that allows Food So lutions Magazine readers to take 15 % off all orders through 11/15/15.

That’s a fabulous sa vings for products you can trust.

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derma e® is a family owned and operated natural skincare solutions company based in California that has been helping individuals discover gorgeous, glowing skin naturally for over 30 years. The doctor-developed and clinically-test products that are free from: • Gluten • Parabens • Phthalates • Mineral oil • Petrolatum In addition to being good for our skin, derma e® products are also good for the environment because they are cruelty-free and 100% vegan and manufacturing and operations are offset 100% by wind power.

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derma e® can be found in over 8,000 retail outlets across the U.S. with additional distribution in 25 countries internationally and on www.dermae.com. Before you buy, you can take the free derma evaluation to see which products are recommended solutions for your skin. Visit the derma e website, follow on Twitter and Instagram and give them a “like” on Facebook!

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Get in on this beautiful giveaway! Between September 17th and 30th, 2015, derma e® is hosting the #ICANTWHEAT Giveaway.

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SNACKING

JUST GOT SMARTER Snacking has become nearly universal behavior—according to data from national consumer surveys, 97% of Americans are snacking at least once a day1, and the proportion of consumers reporting that they eat three to four snacks a day nearly doubled from 24% in 2009 to 43% in 20122. In the midst of high-calorie, low-nutrient options, the right snack choice can make all the difference for your health.

SNACK SMART TO MEET YOUR GOALS Whether you are striving to lose weight, manage diabetes or simply make healthier choices, you can move the needle from mindless munching to successful snacking by putting these tips into practice. A handful of almonds (about 23) provides a delicious combination of hunger-fighting protein (6g), filling fiber (4g) and good* fats for a convenient snack with a satisfying crunch. In fact, a study conducted by researchers from the United States Department of Agriculture (USDA) provides a new understanding of almonds’ calorie count, showing that whole almonds provide about 20% fewer calories than originally thought.3 While the composition of almonds hasn’t changed, researchers used a new method of measuring the calories in almonds, which built on traditional methods and allowed them to determine the number of calories actually digested and absorbed from almonds. Further research is needed to better understand how this technique could potentially affect the calorie count of other foods.

PRACTICE MAKES PERFECT Put smart snacking into action with these handy tips: • Choose wisely: Select snacks that will fill nutrient gaps; avoid snacks that may be low-calorie or low-fat* but devoid of nutrients. • Drink up: Staying hydrated is just as important as fueling your body consistently; stick to hydrating low-calorie beverages like still or sparkling water or iced tea for the bulk of your fluid needs. Add a splash of 100% fruit juice for flavor. • Timing is everything: Don’t wait too long between meals; it could lead to overindulging later. • Keep it convenient: Make healthy snacks visible and accessible; you’ll be more likely to grab them when hunger strikes. • Portions matter: Too much of a good thing can still be too much; stick to appropriate portion sizes. • Plan ahead: Whether it’s keeping the car, desk or travel bag stocked, planning ahead can save time and keep you on track.

*U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. Scientific evidence suggests, but does not prove, that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat. 1. Piernas C, Popkin BM. J Nutr 2010; 140: 325-332. 2. IRI – State of the Snacking Industry Report, 2013. 3. Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012. 96(2):296-301.

INNOVATIVE EDUCATION + FOOD + HEALTHCARE

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

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

Restoring Health. Reclaiming Lives.

DISCLAIMER

Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate

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

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

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