Food Solutions Magazine Jan 2015 by Food Solutions Magazine

TABLE OF CONTENTS

SCIENCE

FSM Advisory Board Member, Leigh Reynolds reveals what happens to your body when it’s exposed to gluten.

FOOD

The holidays are behind us and it’s time for a healthy, satisfied New Year with recipes your entire family is going to love!

NUTRITION

Dr. Mark Hyman highlights a nutritional psychologist’s insights on why New Year resolutions are so often broken.

58 HEALTHY YOU

6 Steps to Better Health in the New Year are just what you need to kick off a fabulous 2015!

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

Uber Rice Bowl...........................................................................................38

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

Make Ahead Chicken Fajitas.................................................................. 40

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

Asian Pork Loin Medallions.....................................................................42

Gluten Exposure & Your Body................................................................ 10

Zesty Lentils & Rice...................................................................................44

Surprising Symptoms of Celiac..............................................................12

Dress Up Your Winter Greens................................................................46

Peppermint Oil for Digestive Health.................................................... 14

Editor’s Picks...............................................................................................48

Check Up with Dr. Mark Hyman.............................................................16

Chocolate Chip Cookie Dough Truffles (Paleo)..................................50

Is Stress Killing Us?....................................................................................20

Baked Plantain Chips (Paleo)...................................................................51

What’s Healthier? Superfood Challenge!...........................................24

Healthy Chocolate Frosted Donuts (Paleo)........................................ 52

Are Your Food Storage Containers Making You Sick?.................... 27

Mocha Scones.............................................................................................54

Plastics & the Microwave: What You Need to Know......................30

5 Non-Food Uses for Vinegar................................................................. 57

Chocolate: Your Favorite Superfood.................................................... 32

6 Steps to Better Health in the New Year..........................................58

Achieve New Year Bliss by Tapping Into Nature..............................34

Beautiful You: 10 Ways to Beat January Blues............................... 60

Recipes..........................................................................................................36

4 Egg Replacers to Use for Baking.......................................................66

Rice Crust for Pizza................................................................................... 37

Substitutes: Garlic & Onions...................................................................68

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

Happy New Year, everyone! It is difficult to believe our days of holiday indulgence are behind us. If you’re like so many of us, in those first few minutes of 2015 you may have uttered a resolution or two. As a former research scientist, I find the research on resolutions intriguing. Last year, the Journal of Clinical Psychology reported this list of top New Year resolutions of 2014, ranked in order from most-made to least-made. 1: Lose Weight 2: Get Organized 3: Spend Less, Save More 4: Enjoy Life to the Fullest 5: Stay Fit and Healthy 6: Learn Something Exciting 7: Quit Smoking 8: Help Others in Their Dreams 9: Fall in Love 10: Spend More Time with Family

Were any of your resolutions on the list? Did you keep them? Research tells us about half of all Americans make at least one resolution in the New Year, but that only 8% of those individuals actually keep and successfully achieve their resolutions. If you’re resolving to improve your health and your life this year, we have some great tips on how to stick with those resolutions and come out on the other side successful and happy about your efforts. Dr. Mark Hyman’s interview with nutritional psychologist, Marc David, provides insight into why those well-intentioned resolutions simply do not stick most of the time. I believe knowing the “why” can help us move past barriers and lead us to success. More knowledge for success in this New Year can be found throughout this issue, in articles ranging from why your plastic containers may be making you sick to six steps to better health all year long! And of course, if you’re ready for some lighter dishes, we have those recipes for you, too. Check out all the healthy (and simple!) dinner ideas we’re sharing starting on page 37! Here’s to you and here’s to the happiest New Year! Stay in touch,

Gigi Stewart, M.A. Editor in Chief

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

CONTRIBUTING WRITERS Mark Hyman, MD Leigh Reynolds Aviva Romm, MD Kavita Kaul Chef Lisi Parsons Sherry Strong COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES DIRECTORS Erica Singer 201.766.8471 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

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CONTRIBUTORS

practice, education efforts, writing,

and following of patients with

research, advocacy and public

celiac disease. With one of the

policy work, he strives to improve

largest practices in the United

access to Functional Medicine, and

States that manages adults and

to widen the understanding and

teenagers with celiac, she has

practice of it, empowering others

evaluated over 1000 patients with

to stop managing symptoms and

celiac disease and gluten

instead treat the underlying causes

sensitivity.

LEIGH REYNOLDS recognized a

of illness, thereby also tackling our

in May 2011; since then she has

need for high quality-gluten free

chronic-disease epidemic.

quickly become a firm fixture and

Dr. Rudert’s focus is identifying the

familiar face within the fashion,

core causes of gastrointestinal

nutritional supplementation so she founded Gluten Free Therapeu-

Dr. Hyman is Chairman of the

print and commercial industries.

issues with a comprehensive

tics™. Leigh set out to make one of

Institute for Functional Medicine,

With clients such as Nike, Toyota,

evaluation enabling her to treat

the most beneficial gluten-free

and was awarded its 2009 Linus

Grolsch, Puma and Honda behind

underlying medical conditions

supplement lines available. With

Pauling Award for Leadership

her, her work can also be found in

that may have previously been

high quality pharmaceutical grade

in Functional Medicine. He is

publications such as Creem

undetected. Dr. Rudert then

ingredients and scientifically

currently medical editor at the

magazine, Filler magazine, Genlux,

creates an individualized course

researched formulations Gluten

Huffington Post and on the

Teen Vogue and Elle UK. Her love

of treatment tailored to each

Free Therapeutics™ is proud to

Medical Advisory Board at The

of skincare and cosmetic products

patient’s unique set of needs.

offer its customers a superior line

Doctor Oz Show. He is on the

also means Kavita’s beauty writing

Rather than just treating the

of nutritional supplements called

Board of Directors of The Center

can be found in several interna-

symptoms of the disease, Dr.

CeliVites.

for Mind-Body Medicine, and a

tional magazines. Believing in the

Rudert believes the best results

faculty member of its Food As

transformative power of make-up

are achieved by getting to the

Medicine training program. He is

her goal is not to change a

core cause of the problem and

also on the Board of Advisors of

woman’s face, but to use it to

treating the disease accordingly.

Memhet Oz’s HealthCorps, which

empower women into owning own

Dr. Rudert sees patients from all

tackles the obesity epidemic by

unique beauty. See more of

over the United States for second

“educating the student body” in

Kavita’s work here.

opinion consults on a variety of

American high schools about

gastrointestinal disorders.

nutrition, fitness and mental MARK HYMAN, MD has dedicated

resilience. He is a volunteer for

Committed to educating the public,

his career to identifying and

Partners in Health with whom he

patients and physicians about this

addressing the root causes of

worked immediately after the

commonly missed disorder, Dr.

chronic illness through a

earthquake in Haiti and continues

Rudert lectures throughout the

groundbreaking whole-systems

to help rebuild the health care

United States and Canada on

medicine approach known as

system there. He was featured on

celiac disease. She also lectures on

Functional Medicine. He is a family

60 Minutes for his work there.

CYNTHIA S. RUDERT, M.D.,

inflammatory bowel disease,

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

irritable bowel syndrome,

Times bestselling author, and an

Originally from London, KAVITA

Gastroenterologist in Atlanta,

pancreatic exocrine insufficiency

internationally recognized leader in

KAUL brought her vibrant style

Georgia, whose practice is

and small intestinal bacterial

his field. Through his private

and bright personality to New York

primarily devoted to the screening

overgrowth.

physician, an eight-time New York

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CONTRIBUTORS

Dr. Rudert is Medical Advisor for

south Florida. She grew up in New

for fire and police departments.

Compendium, and sits on the

the Celiac Disease Foundation, the

York City where she graduated

She is also a frequent contributor

expert panel of the American

Gluten Intolerance Group of North

from Columbia University with a

to fitness magazines and fitness

Herbal Products Association’s

America and for the Gluten Free

double Master’s degree in

web pages.

Botanical Safety Handbook. She

Certification Organization (GFCO).

Nutrition and Physiology.

www.wortheverychew.com

also serves on the Advisory

She is Medical Director for Atlanta

Committee of the American

Gluten Intolerance Group (GIG),

Marci is CEO of Food Majesty, Inc.

Botanical Council and as Associate

and founder and president of the

author of Reality Diabetes ~ type

Editor of the Journal of Restor-

Atlanta Women’s Medical Alliance,

2, The Diet Game: Playing for Life!,

ative Medicine.

the largest alliance of female

The Divorced Woman’s Diet and is

physicians in the United States.

contributor to Chicken Soup for

Dr. Romm is a leader in the

the Soul Healthy Living Series

revolution to transform the

In demand as an expert in celiac

Diabetes. Sloane is a nutrition and

current medical system into one

disease, she was the Keynote

disease counselor, speaks

Speaker for multiple programs

frequently in the community, is

AVIVA ROMM, MD is a Board

capacities of the body and nature

including the New England Celiac

coordinator of American Diabetes

Certified Family Physician,

- while helping women take their

Conference, co-hosted with the

Association (ADA) programs, an

certified professional midwife,

health into their own hands. Her

Beth Israel Deaconess Medical

ADA Valor Award recipient and

herbalist, and the creator of

goal is to foster greater access to

Center/Harvard, and national GIG

does radio, television and

Herbal Medicine for Women, a

a health-based, trans-disciplinary

meetings. Dr. Rudert was the

magazine interviews. Marci is

distance course with over 800

health care model. Her primary

advising physician for the popular

passionate about her work and it

students around the world. An

commitment is to practicing and

television series House which

shows when you meet her.

that respects the intrinsic healing

internationally respected

teaching clinical medicine,

featured a segment concerning

authority on botanical and

promoting an ecological basis for

celiac. Dr. Rudert is a former

functional medicine for women

health, and continuing to care for

Assistant Professor of Medicine

and children, with 30 years of

mothers, children, and families.

with Emory University. Learn more

clinical experience, she is the

about Dr. Rudert and her practice

author of 7 books on natural

Dr. Romm practices Functional

at DrCynthiaRudert.com.

medicine, including Botanical

Medicine for women and children

Medicine for Women’s Health,

at The UltraWellness Center of

winner of the American Botanical

Dr. Mark Hyman in Lenox

Council’s James Duke Award.

Massachusetts.

author of gluten-free & Paleo

Dr. Romm is an Adjunct Assistant

Learn more at avivaromm. com

Cookbooks, a recipe developer for

Clinical Professor in the Depart-

and visit her on Facebook

fitness professionals, and a

ment of Family Medicine at Tufts

www.facebook.com/AvivaRom-

diagnosed celiac. She also suffers

University School of Medicine. She

mMD

from Hashimoto’s disease and

is also a member of the Advisory

MARCI PAGE SLOANE, MS, RD,

recovered from a disabling nerve

Board of the Yale Integrative

LDN, CDE is a Registered and

injury with the help of whole

Medicine Program, is Medical

Licensed Dietitian/Nutritionist and

foods. Lisi has worked as a

Director of the American Herbal

Certified Diabetes Educator in

personal trainer and meal planner

Pharmacopoeia and Therapeutic

Chef LISI PARSONS, two-time

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

JANUARY / LETTERS TO EDITOR

Thank you so much for the wonderful December issue of FSM! We made nearly every recipe in that issue and they all turned out great! I especially love the Chocolate Mint Cheesecake. It was our Christmas day dessert! ~ Lynn

I am brand new to gluten-free living. I was diagnosed with celiac disease in November, and a friend of mine told me about FSM. I am so glad I found you! Thank you for making life easier for this newly diagnosed celiac! ~ JoAnne

I love every issue, but I hope you will bring back the meal plans. I loved using those to rely on for inspiration when I made my month of meals! The December issue looked amazing! Thank you , FSM! ~ Gerrie Editorâ&#x20AC;&#x2122;s Note: Hi, Gerrie! Thank you for your note. Yes, we are bringing the meal plans back. We took a brief break for our holiday issues, but this month we are right back on track! Enjoy!

The mix of recipes you offer is outstanding. I am not paleo, but I

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enjoy learning about new diets and how others are eating when they tell me they are this or that special diet. I made two of the paleo recipes for my Christmas party at my parentsâ&#x20AC;&#x2122; house and everyone loved them, especially the peppermint brownies!! Thank you! ~ Diana

SCIENCE

Gluten Exposure and Your Body: BY LEIGH REYNOLDS

HERE’S WHAT HAPPENS

Exposure to gluten sets off a cascade of celiac symptoms.

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.

For most people, eating wheat is no big deal; in fact, for many people, a bagel, muffin or toast is the first thing they reach for at the breakfast table. But for people with celiac disease, even a tiny particle of gluten can cause a cascade of painful reactions that can persist for days afterward. These episodes an have a profound effect on your overall health. The symptoms a person with celiac disease may experience after being “glutened” can vary, but for the average person, it goes something like this: Almost immediately after the gluten is consumed, the reactions begin, often as a feeling of becoming flushed with a drop in blood pressure. Shortly afterward, symptoms of reflux may occur followed by intense fatigue and stomach pains, gas and bloating which persist for the remainder of the day. At night, insomnia is not uncommon, and the following day is often marked by gut pain and cramping and frequent bowel movements which are often loose or runny. Moodiness, irritability and anxiety are pervasive, and many people experience problems thinking which they describe as “brain fog.” Itchy rashes and joint pain are not uncommon. For most people, the symptoms persist for two to three days before finally clearing up: A hefty price to pay for consuming a minuscule bit of gluten.

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As a person suffering from celiac disease, you probably are familiar with your own set of symptoms. But do you know why they occur? Here’s a quick snapshot of what’s going on inside your body when you get “glutened”: The primary mechanism causing gluten reactions is gliadin, a protein found in wheat. There are three primary “varieties” of gliadin, two of which have been associated with celiac disease. The amino acids found in gliadin are what trigger the autoimmune reaction that precipitates celiac disease and its effects.

When someone consumes gluten there is a complex cascade of events including the innate and adaptive immune systems resulting in the production of autoantibodies.

SCIENCE

The primary mechanism causing gluten reactions is gliadin, a protein found in wheat.

This results in the eventual destruction of the villi, the tiny, fingerlike projections that line the small intestine. Villi are critical to nutrient absorption. Thanks to their shape, villi vastly increase the amount of surface area that’s able to absorb nutrients: As a hollow tube, the small intestine would have a surface area of about 5ft; the villi increase that area to an amazing 3,200ft.

celiac disease, IgA is found far more commonly than IgG, and there’s a good reason: IgA is directly involved in the immune processes of mucosal tissues like the lining of the small intestine, and in mucous membranes, it’s found in abundance. When celiac disease is triggered, these antibodies attack the villi instead of providing protection from foreign invaders.

Two primary anti-gliadin antibodies are associated with celiac disease: immunoglobulin A (IgA) and immunoglobulin G (IgG). In a healthy immune system, immunoglobulins identify and neutralize foreign bodies like germs, but in an autoimmune disease like celiac disease, they turn on the tissues they would normally protect. In blood tests for

At first, the damage to the small intestine can be minor and may go unnoticed. But over time, the villi become more and more damaged, eventually flattening out so their ability to absorb nutrients is decreased. By that time, most people have experienced some of the “side effects” of celiac disease caused by nutritional deficiencies.

Every person’s experiences with celiac disease will be different. And can be a cause of much anxiety for those who are learning about how gluten effects their bodies. We encourage you to share your own experiences with others to help them find the support and comfort that comes from knowing they’re not alone. What does it feel like when you get “glutened”?

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

SCIENCE

As researchers and physicians learn more about celiac disease, they discover those “typical” gastrointestinal symptoms of diarrhea, constipation, abdominal pain and gas, as well as the inability to gain weight, really aren’t typical at all. In fact, with more and more individuals diagnosed with celiac disease each day, we are learning about some very surprising symptoms of this autoimmune disease. • Dry, dull, flaky skin • Dry, brittle hair and nails • Hair loss • Blurred vision • Sinus infection • Pasty, gray or pale complexion • Dental decay • Feeling of tightness in the throat, trouble swallowing • Indigestion • Rapid heartbeat • Compromised respiration • Fatigue • Difficulty feeling satisfied regardless of the amount eaten • Clinical depression • Bruising easily • Mood swings and irritability What symptoms would you add to the list based on your diagnosis with celiac disease? Let us know!

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SCIENCE

Peppermint Oil for Heartburn. Because

compounds in peppermint oil relax muscles in the digestive tract, including stomach muscles, peppermint oil can indeed aid in digestion. However, for individuals with severe heartburn or gastroesophageal reflux disease (GERD), peppermint oil can actually cause more harm than good. Because of its ability to relax digestive muscles, peppermint oil can cause the muscle that separates the esophagus from the stomach, which can allow harsh stomach acid to back up into the esophagus, thus making the condition worse.

Before taking peppermint oil, or any herbal supplement, be sure to check with your health care provider, as even natural products can cause negative side effects and can also react with other supplements or medications you may be taking.

Peppermint Oil for IBS

Individuals with IBS suffer from pain, bloating, gas and diarrhea. Studies show coated peppermint capsules may alleviate some of these symptoms. In a small study of 57 adults with IBS, three-fourths of those receiving peppermint capsules reported a significant reduction of IBS symptoms. More recent research from Taiwan indicates taking enteric coated peppermint oil capsules several times each day led to reduced bloating and gas, as well as relief of abdominal pain in most individuals.

Peppermint Oil for Intestinal Bacterial Overgrowth. While research about peppermint

oil specifically as a means to reduce bacterial overgrowth in the intestine is limited, there are studies that suggest it may be effective. In fact, some researchers believe the reason peppermint oil is effective at relieving some of the symptoms related to IBS may be because of its ability to reduce the number of harmful gut bacteria.

Based on the current research, peppermint oil, taken as an enteric coated capsule, may in fact be more than only a flavoring in those festive holiday dishes!

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Peppermint (Mentha piperita) oil is more than just a seasonal ingredient in holiday treats. It is also often recommended as a natural remedy for soothing digestive issues such as heartburn, nausea and cramps in the upper gastrointestinal tract. But did you know some sources suggest using peppermint oil to ease symptoms of conditions like irritable bowel syndrome (IBS) and bacterial overgrowth of the small intestine? We know it tastes great in small doses in some of our favorite desserts, but how about as a natural remedy? Letâ&#x20AC;&#x2122;s look at the science behind these claims to learn more about the medicinal uses of peppermint oil.

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NUTRITION

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CHECK UP WITH DR. MARK HYMAN

How many reasons do you have for loving or hating this time of year? For me, the holiday season is a time to be present with myself and my loved ones. I take pleasure in slowing down for a brief intermission from the daily grind to give some thought as to how I want to direct the course of my life in the coming year. For many of us, celebrating the New Year is the best time to start over and renew ourselves.

Sticking to a diet is more than just about food. For many of us, it’s teaching us deeper life lessons.

So many of us have one thing in mind come January 1st – weight loss! And I imagine 2015 brings the same fervor for weight loss it has in the past. What is it about setting resolutions to achieve that perfect body size or kick the junk food habit that has such a hold on our collective psyche and why do they often putter out after only a few short months?

For some of us, knowing is not enough. And that is why I am excited

to share Marc David’s perspective on weight loss and how to make real change stick. Marc is a nutritional psychologist and a world leader who reveals the secrets to understanding the missing ingredient that many seekers of nutritional wisdom have been searching for.

MD: Perhaps the most common mistake

I see is that people try to lose weight by attacking it. They see excess pounds as the enemy, which often means they’re in a constant battle with food. From this place of hating body fat, we often resort to intense exercise that we really can’t stand, or a lifeless and limiting diet that punishes us but never gets us where we want to go. And all the while we look in the mirror with self-loathing. Think about it for a moment: most of us want to lose weight so we can feel better about ourselves and love ourselves more. But how can we expect self-love as the end result of a collection of strategies that are all about self-hate? If the road we take is filled with attack and lack of self-worth, then that will be the destination we’ll arrive at. We need to find a sustainable way to eat where food is truly nourishing our body, and a sustainable way to move and exercise that we honestly enjoy.

If you are serious about succeeding on the program I developed, The Blood Sugar Solution, or any other health program, I encourage you to learn more about Marc and his Secrets of Eating Psychology. The ideas expressed in his work can help you make thoughtful advances in your weight loss goals. Even more, they may completely awaken you to a whole new perspective on life. I recently asked Marc to spend some time earnestly thinking about the struggles occurring in the mind of the eater. This is what he had to say: Dr. Hyman: What is the single most common mistake you see in your work with people who are looking to make a real life sustainable change such as weight loss?

Dr. Hyman: Losing weight is often stressful and not a fun experience for many people. In fact, that’s probably why over 99% of dieters fail! What tips do you have for people who “know” they need to approach weight loss from a place of relaxation and low stress, but have trouble putting this into daily practice?

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

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

MD: I believe we’re living in an age

for higher thinking and wisdom. In other words, it’s easy to make bad decisions when we’re always anxious. Relaxation is a practice. Relaxing into stress is a practice. We simply try our best every day, and keep returning to a more heart-centered and trust-centered way of living. It’s a good bet that for those who’ve had trouble losing weight while leading an intensely anxious life – a regular practice of relaxation such as yoga, breathing exercise, dance, music, nature, and more – can help create a positive metabolic change. And even if we don’t lose any weight, at least we’ll be more relaxed and happy.

Dr. Hyman: So many people I speak

with express profound guilt and frustration with themselves for not sticking to a diet and tell me they simply did not get the “discipline gene.” Why are discipline, restriction, guilt, and beating ourselves up actually counterproductive? What advice do you have for people who struggle with this mindset?

where we have a lot less free time. We’re so busy with work, family, and keeping things together that it’s natural to feel stressed out. Because the world is so connected via the web and media, we might even be more stressed than in times past. In weight-loss, as in life, stressing about our stress is a dead-end

MD: This is such an important place to do a little soul-searching. Contrary to popular belief, adults do very well with positive regard and inspiration-based change. Sticking to a diet is more than just about food. For many of us, it’s teaching us deeper life lessons. Life is

strategy. When we’re in a constant physiologic stress response, not only is our metabolic potential diminished in terms of digestion, assimilation, and calorie burning, but we don’t make good use of the part of our brain that’s responsible

asking us to let go of perfectionism and to relax into being imperfect. Once we stop beating ourselves up for not following a diet, it becomes profoundly easier to follow the diet. The old adage of “no pain, no gain” is outdated and

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limited. Try practicing a little self-love when you fall off the wagon and notice how much better it feels and how it gives a renewed energy to try again.

Dr. Hyman: I find having a comprehensive quiz to evaluate the level of imbalance really helpful when I begin my work with patients. When you begin your work with a client as an eating psychologist, what do you want to know most about a person’s relationship with food? MD: I love this question. If I could only

have two key pieces of information about a client when it comes to their relationship with food, here’s what I’d want answers to: First, I want to know if they’re a fast, moderate, or slow eater. If someone’s a fast eater – which I find a majority of people are – this means that they are by definition in a physiologic stress response whenever they eat. This can have a negative impact on digestion,

CHECK UP WITH DR. MARK HYMAN

appetite regulation, and ultimately weight. If we want to receive the full nutritional value of any meal, we need to be in the optimum state of digestion and assimilation, which happens to be relaxation, also called parasympathetic nervous system dominance. I want all my clients to be slow, relaxed eaters. Next, I want to know if my client has a relationship with food that’s nourishing or punishing. Far too many people are in a battle with food. They believe appetite, calories, and healthy fats are the enemy. I call these “toxic nutritional beliefs” that need to be directly confronted and corrected as a way for each of us to find a healthy and sustainable way to eat and reach our natural weight.

Dr. Hyman: What advice do you have

for people who say they don’t have time, money or the lifestyle required to make changes?

MD: This is a common complaint, and

one that requires getting to the heart of the matter. Indeed, lifestyle changes often do require more time, energy, and money. If someone says to me that they truly have weighed out all their options and they’re fine eating a poor quality diet or not taking care of themselves, then I have to honor that choice. But so many people avoid positive change because they’re afraid. Perhaps we believe we’ll fail, or perhaps our old habits simply seem insurmountable, so why try to transform them? Oftentimes, we need a compelling reason to adopt healthy habits. If we can tap into a higher reason to be healthy, we’ll usually find the resources we need to make the changes we know in our hearts are best for us, and for the world.

Dr. Hyman: Many people start the

New Year with genuine goals but then lose momentum and go back to old habits. In your experience why does this

We need to find a sustainable way to eat, move and exercise, that we truly enjoy.

happen and what are some concrete action steps people can take to make this year’s resolution stick?

MD: I believe it’s an inherent part of the

human psyche and of the natural world itself to show bursts of energy followed by periods of plateau or decline. In a way, it might be best to expect that momentum will naturally ease off. That’s why I believe one of the most important practices we can do to maintain our resolutions is to enlist the support of people who want to support us.

Dr. Hyman: What is one thought you would want to send people away with regarding weight, body image and nutrition during the holidays?

MD: The holidays are a time of love,

light, celebration, family, community, gift-giving and receiving, taking time off, reflecting on the year that’s passed, and opening ourselves up with a sense of hope and renewal for the coming year. In my experience, when I hold and celebrate the holidays in their truest spirit, the rest takes care of itself. Eating finds its rightful place. Negative body image

can take a vacation. Fear about food can relax. Weight can wait. I encourage you to go deep inside yourself, give to others, and contact the greater wisdom of the universe. Then notice how much easier it is to feel nourished. Wishing you and your family a very happy and healthy New Year!

A regular practice of relaxation such as yoga, breathing exercise, dance, music, nature, and more – can help create a positive metabolic change

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

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IS STRESS KILLING US?

Did you know that over 60% of all illnesses are due to stress? If there’s one thing that most of us have in common it is stress. Over 95 million Americans experience a health problem caused by stress each week! That’s HUGE! I see this playing out every day in my patients’ health and lives.

Over the past three decades I’ve eaten well, learned to meditate, I try to do yoga and exercise, and know that I can find great peace and restoration in nature. While I do my best to live a healthy life, sometimes stress gets the best of me, too. My biggest weakness is taking on too much at once. I love to say yes to opportunities to inspire and improve health in women’s lives – but sometimes I overextend, forgetting that healing starts at home – with myself! I try to recognize my early stress warning signs: First I get this feeling that a motor is stuck in the on position in my gut. If I don’t shift something, then I start to worry a lot and my thoughts veer toward the negative. Eventually I get bitchy to my husband and may even pick a fight. Then I want to run away from everything. That’s when I know I have to catch myself and reboot.

What is Stress, Really?

You likely know your own stress symptoms, too. Perhaps your heart might start racing, your chest might feel tight, your shoulders are tense and your head is pounding with pressure, you may feel fatigued, or like me, you may become overwhelmed and know that motor running feeling. You may find yourself wanting to scream at someone, to suddenly run away to the Bahamas, or to just curl up into a little quiet ball and be left alone. These “symptoms” are all part of the “fight-or-flight” response that happens as a result of stress. Your body pumps out adrenaline and cortisol to help you respond effectively to stress, especially when you are juggling more balls in the air than you feel like you can manage. A small amount of stress, even on a regular basis, might not actually be a bad thing. Those same chemicals, in tiny doses, improve our ability to focus, give

us energy, and even boost the immune system. The problem is – and what most of us experience – is stress that just won’t quit. And it’s when stress persists that it leads to health problems.

Stress Comes in Many Packages

Stress comes in many forms – worry, anxiety, depression, insomnia, irritability, fatigue, weight gain, and frequent colds, to name a few. A whopping 25% of women suffer from anxiety – that’s 9% more than men! The ability to multitask is a blessing and a curse for most of us, especially when it’s combined with trouble saying “no” to projects. Learning to recognize stress in your life, and admit to it, is one of the fastest ways to get a handle on it! There’s also the double whammy. When we’re stressed we tend to reach for the cookies and candy, eat too much, live on coffee to keep on going or we may even drink more alcohol than we probably should or end up making bad relationship choices! We actually do things that compound our stress in the long run.

Stress is No Joke

Stress really can kill. Conditions associated with stress include: Alcoholism, Anxiety, Autoimmune conditions, Cancer, Depression, Digestive problems and diseases, Drug addiction, Eating disorders, Frequent colds and infections, Headaches, Heart disease, Herpes outbreaks (including cold sores), High blood pressure, Infertility, Inflammation, Insomnia, Irregular periods, Low libido, Obsessive Compulsive Disorder, PMS, Smoking addiction, Stroke…to name just a few. Stress even increases our risk of having accidents! Half of America is on Medications for Stress-Related Problems! More of us than ever are taking medications because of the emotional effects of

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stress – for example, anxiety, depression, and insomnia. Hundreds of millions of prescriptions are written each year for these conditions alone. While they do benefit some people, most of these medications help only 30% of the people who take them, and they can cause many minor and some serious side effects including fatigue, irritability, weight gain and diabetes, loss of libido, suicidal thoughts, and dependence on the medications.

5 Methods for De-Stressing… Naturally

One of the things I’ve learned is that while I can’t control everything in life, I can control how I respond. And this is something I’d love to pass on to you. I try to do a few things every day to prevent stress. When it does get to me, I try to recognize the signs early and recalibrate quickly. For me, this means scaling back on what I’m doing and pacing myself better.

1. Get an Attitude Makeover: Be the Author of Your Own Life! Make the

choice to identify the things that are causing stress in your life and change them – you can write your own script! It isn’t always easy, but the truth is that if we are in perpetual inner conflict about a job, a relationship, or another situation that causes us stress, we have to shift the situation – or our beliefs about it – to get ourselves feeling right. Most of us can also use help learning how to change our thought patterns – often it is our own thoughts and beliefs that are keeping us stuck in stress patterns. Thought patterns can be retrained and it doesn’t even take that long – often just a few weeks of learning to “rethink” and react differently.

gain the tools you need to make the changes you so want to make. If there are deep life stresses – major financial hardships, a family member with an illness, or something of this magnitude, consider seeking support from friends, or professionally if necessary. Regardless of the level of stress, make time to laugh, cry, vent, and get your feelings out in a healthy way. Create a worry journal – grab a notebook and write down the things that are stressing you out for 15 minutes each evening before bed. You’ll get a load off of your mind and this will make room for an attitude shift. This exercise can also help you identify recurrent themes –

The techniques I use to prevent stress are the same ones that I use to get myself back on track.

generally the things that are stressing you out the most and therefore most in need of change! Sometimes we even need help just knowing when to say “No” or how to speak up about things we are stuffing down inside that are eating away at us. A life coach can be a tremendous asset in helping you to find your voice, change your coping skills into power skills, and

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For stress in the moment, change the scenery – take a breather, go outside for a few minutes, take a walk, or change your location – for example, go to a coffee shop, a museum, or go to a movie. A change of scene helps us to reframe stuck thought patterns.

IS STRESS KILLING US?

2. Eat Well! (& Take a Few Helpful Supplements).Sugar, caffeine, and empty

calories from processed flour products cause you to be on a blood sugar rollercoaster. This causes your body to be in a constant state of stress and inflammation. When we’re stressed, we’re more apt to reach for these kinds of things, creating a vicious cycle. To break the cycle and also get the nutrients your body needs to fight stress, eat regular meals each day,

3. De-Stress with Meditation & Enough Rest. There is abundant evidence

that meditation effectively prevents and reduces stress. It can also help you slow down enough to observe your thought patterns – which is the first step toward changing them. Further, meditation helps to calm down the adrenal stress response which leads to that fight or flight feeling, and reduces your risk of developing more serious stress-related chronic diseases.

Like meditation, sleep puts us into a resting rather than stress pattern. A goal for most adults is 7 hours each night.

4. Exercise.

There’s nothing like getting your blood moving to help you de-stress. It doesn’t have to take long – a quick run, 15 minutes of yoga, even 5 minutes of vigorous dancing or jumping rope can help clear your stress hormones and your mind! Even some basic stretching can relieve tension in your body and your mind.

5. Remember to Enjoy Life! It’s so easy to forget that life is

meant to be enjoyed. Too often we get stuck in situations and patterns and habits that cause us undue stress, and we stop doing the things we enjoy in life. But giving yourself permission to hit the pause button for long enough to do something that you enjoy can re-energize you, give you a fresh perspective, and can reboot your happiness. Laughter is one of the best gifts we can give to ourselves and happiness is our best medicine!

making sure to get a good breakfast, try to skip the coffee, and trade the sugar and empty calories in for healthy choices including good quality proteins from low-mercury fish, grass-fed beef, organic chicken, free range eggs, whole grains, nuts, seeds, and plenty of fresh vegetables, fruits, and good quality oils such as olive and coconut oil. While you’re at it, taking a fish oil supplement along with B-complex and magnesium daily, can help to calm your nervous system.

My favorite meditation is called “The Quickie” and it is just that, quick. It is also remarkably effective. Wherever you are, sitting or standing, get comfortable and take a few deep breaths in through your nose and out through your mouth. If you are sitting, close your eyes. On the next inhalation, which you will do to the count of 4, say to yourself “I am” and on the exhale to the count of 4 say to yourself, “at peace.” Repeat this cycle of inhalations and exhalations, each to the count of 4, 3-4 times. I love this exercise because it can be done anywhere – even while driving (with your eyes open, of course!). It cuts stress and irritability in a flash!

ABOUT THE AUTHOR

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SUPERFOODS

Calories Total Fat Saturated fat Polyunsaturated fat Monounsaturated fat Sodium Potassium Total Carbohydrate Dietary fiber Sugar Protein Vitamin A Vitamin C Calcium Iron Vitamin B-6 Magnesium

FLAX

CHIA

534 42 grams (64%) 3.7 grams (18%) 29 grams 8 grams 30 milligrams 813 milligrams (23%) 29 grams (9%) 27 grams (108%) 1.6 grams 18 grams (36%) 0% 1% 25% 31% 25% 98%

486 31 grams (47%) 3.3 grams (16%) 24 grams 2.3 grams 16 milligrams 407 milligrams (11%) 42 grams (14%) 34 grams (136%) 0 grams 17 grams (34%) 1% 2% 63% 42% 0% 83% (% Daily Value)

Chia is the lightweight in this challenge in terms of fat and calories, but definitely not when it comes to heart-healthy fiber, bone strengthening calcium and blood building iron! Flax stays strong when it comes to central nervous system supporting vitamin B6 (pyridoxine) and cancer-fighting magnesium and is a sure win when it comes to price, as flax is far more affordable than chia. Both are excellent egg and fat replacers in recipes, but be sure to grind your flax seeds prior to using to reap the full benefits of the super seed. Also note flax contains high levels of phytoestrogens (even more than soy), however, phytoestrogens in flax are lignans (versus isoflavones in soy), which some research shows may help fight some types of breast cancer. Regardless of which seed you choose, always try to buy organic when possible to avoid pesticide residues.

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NUTRITION

Plastic seems to make its way into nearly every part of our lives, providing conveniences many of us take for granted these days. In fact, if all the plastic-based products vanished suddenly from our lives, we may find our existence quite challenging and not nearly as comfortable as before.

While plastics in many cases are fine, there are times we may want to consider avoiding plastic products, or at least certain types of plastics. Our food storage containers are definitely one of those areas. The simple solution is to avoid all plastics, but the truth is that is not practical for everyone, so knowing what plastic is and the types to avoid is important in keeping the toxins out of your food, and out of your body.

WHAT IS PLASTIC?

Plastic is a general term encompassing many different products. In its most basic (and scientific) sense, plastic denotes a product made from chainlike, carbon-containing molecules that are linked together by a process called polymerization. Think of polymerization as a process where very small molecules combine to create larger networks of molecules. Some plastics can be re-melted and used for other purposes (thermoplastic resins) and others are created in such a way that they cannot be

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re-melted and repurposed (thermoset plastics). There are numerous plastic resins used in our everyday products, however, on most products you will be able to find a recycling code imprinted on the bottom of the product that will inform you as to the type resin used. That provides clues about the safety of the resins in the product.

PVC is known as a toxic plastic and is linked to disrupted endocrine function, as well as certain types of cancer.

PLASTIC BY THE NUMBERS

5 – PP (polypropylene). This resin is used in frozen meal containers, yogurt cups, butter and margarine tubs, cookie dough tubs and even in carpet fibers, wallpaper and upholstery. While this resin is not known to leach chemicals, it is deemed hazardous during the manufacturing process to workers.

1 – PET or PETE indicates polyethylene terephthalate, or polyester. This resin is typically used in plastic water bottles and prepared foods containers. It should be used only one time as it can break down and invite bacterial growth. 2 – HDPE indicates high density polyethylene. This resin is used in plastic milk jugs, cereal bags (opaque), dish detergent bottles and shampoo bottles. There is little risk of leaching of compounds from this type polymer. 3 – PVC (polyvinyl chloride). This resin is commonly used to make clear plastic wrap, bottles for cooking oil, children’s toys, PVC piping (as for plumbing) and PVC foam insulation.

4 – LDPE (low density polyethylene) This resin is used in plastic food wrap and plastic bags like those from the supermarket. LDPE plastics are not known to leach resins.

6 – PS (polystyrene). This resin is commonly known as Styrofoam and is found in cups, food take out containers, foam coolers, plastic utensils, insulation and packing materials. PS is stored in body fat and is a known toxin. It damages marine life when discarded into the natural water supply, leads to eye, nose and throat irritation in humans and is regarded as a carcinogen hazard for those working in the manufacturing process of this product.

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7 – PC (polycarbonate), PLA (polyactide) and any other plastic not included in groups 1-6. These types of resins are used in some water bottles, baby bottles, food storage containers (especially those labeled as “stain resistant”). These BPA-containing plastics are known to cause certain types of cancer, they disrupt the endocrine system and can lead to cardiovascular problems, obesity and early onset of puberty. Be sure to turn your plastics upside down before storing edibles in them. And to avoid plastics altogether, try these tips:

LEAVE PLASTICS ON THE SHELF

• Use all glass containers for food storage. • Use reusable shopping bags. • Drink from glass water bottles or glasses. • Use paper storage bags for snacks instead of plastic zip top bags. • Avoid canned foods with BPA can liners.

Remember to never microwave foods in plastic containers! See page 30 for more on plastics and the microwave.

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.

NUTRITION

Most American homes are equipped with a microwave oven and most people put them to good (and frequent!) use. From heating a cup of leftover coffee to melting butter or chocolate morsels for baking, the microwave is a necessity to some modern cooks. But before you nuke your next meal or snack, be sure you know the facts about plastics and the microwave oven. Use these tips from the United States Department of Agricul-

ture Food Safety & Inspection Service when it comes to plastics and the microwave. 1 – Be sure any cookware that you place in your microwave is specifically designed to be used in the microwave oven. Regardless of the material glass, ceramic or plastic - they should always be labeled for microwave oven use. 2 – Never use containers like butter or margarine tubs,

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take-away food containers, plastic whipped topping containers, Styrofoam containers or any other “one-time” use containers in the microwave. These will melt and collapse and can even leach potentially harmful chemicals into the food you are heating. 3 – Never allow plastic food wrap to touch foods during microwave heating. Use microwave-approved plastic wrap, wax paper, cooking bags,

parchment paper, or white microwave-safe paper towels instead. 4 – Avoid microwaving plastic food storage bags, brown paper bags, plastic shopping bags, and aluminum foil. Always refer to the manufacturers guidelines for tips on how to use your specific microwave oven.

the complete

gluten-free resource www.GlutenFreeResourceDirectory.com click here

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For some, it is a dream comes true, hearing that chocolate is actually good for us. Of course, you can likely guess this doesn’t mean loading up on your favorite candy bars for breakfast and scarfing down slabs of chocolate cake and brownies for lunch and dinner.

Even still, chocolate as part of an overall healthy diet is something to get excited about, and incorporating this superfood into your diet on occasion allows you to satisfy your chocolate “need” while satisfying some necessary nutritional needs as well. The health benefits from chocolate lie in cacao, the raw product from which all chocolate is derived. A study from Columbia University Medical Center found that raw cocoa can actually help reverse memory damage caused during aging by as much as an astounding 20 years. Researchers point to an abundance of naturally occurring compounds called flavanols in the sweet stuff, which help to improve connections in the part of the hippocampus responsible for episodic memory. These antioxidant compounds also protect our cells from damage and have amazing anti-inflammatory properties, which makes them beneficial in reducing the risk of cardiac disease. Cacao is also extremely rich in magnesium, which is responsible for healthy muscles and nerves, heart,

immune system, and bones. Magnesium also aids in the regulation of blood sugar and slows digestion to keep us feeling full longer. It also revs up the metabolism for a more effective calorie burn! The abundance of nutrients in cacao doesn’t stop there, either! It also contains calcium, zinc, iron, copper, and potassium and is rich in theobromine, a compound used to treat high blood pressure and other circulatory problems and one that is also being studied as a safe-to-swallow preventative for tooth decay. Keep in mind when selecting chocolate, it is important to choose one with 70% or greater cocoa solids in order to reap the extensive benefits of cacao. Here are more tips on selecting the best chocolate for your health: • Choose chocolate with the highest percentage of cocoa solids possible. Some have as much as 90% solids. • Always select brands that are gluten-free. Look for high-quality brands of gluten-free dark chocolate like Endangered Species and Vosges Haut. • Be aware of other potential allergens (from cross-contamination on shared equipment) when selecting chocolate. Always read labels carefully.

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To create delicious organic dishes, simply take any cookbook you love and make your favorite recipes organic by using organic ingredients. In almost every kitchen I enter where people are suffering from disease symptoms, or have gained excess weight that is dragging them down and stopping them from feeling great every day, I find cupboards and a refrigerator filled with foods far from their natural state. Many are so artificial, it would be impossible to create them from natural ingredients. Every bite of those foods takes the body so far from nature and makes the imprint on our planet heavier. It is almost as if, as we gain weight, the planet loses life. Despite the evidence that shows 95% of diets fail, millions of individuals will go into the New Year making resolutions and vows to lose weight. Unfortunately, those resolutions and efforts will be abandoned before springtime. Television programs like The Biggest Loser have come under fire for promoting a mentality and approach to food and eating that fosters disordered eating, making a game show out of what is a precious and life giving act. Feeding, nourishing and protecting our bodies with food that heals and energizes is a gift we give to ourselves each day. Doing so means the body will return the favor many times over. Diets do not work because they are not in line with how we eat naturally as a species. They do not work because they teach us how to diet, not how to live or how to develop a healthy relationship with food and with our bodies.

Take the Vow If you want to go from fat, flat and tired to bouncing out of bed feeling fit and

fabulous, the solution is to tap into nature at every meal. Instead of embarking on a New Year’s Resolution that even on a good year will fade by March, take the Return to Food Vow to never diet again. Hop off the diet and food fad treadmill and join thousands of others walking the path to just eating real food and being mindful of how that food comes from nature. Vow to give diets the flick and simply pledge to make every meal a return to eating real food. Take the vow now!

Give Green a Gastronomic Go We all know by now that “green” in nature is the most powerful way to heal, alkalize and repair the body, as well as to slim it down. The trouble is finding the balance between making these “green” foods taste good and masking the flavor to the point of making it dessert. The key is to find ways to nuance the flavor so that it compliments and shows off the foods you are preparing and not drowning those ingredients with excess sugar, fat and salt. A little of sweet, smooth and salty can go a long way, especially if the produce used is organic and super fresh and the flavor-enhancing additions are totally natural which means: • Natural unrefined sea salts • Cold pressed oils like coconut and olive oil • Dried fruit or unrefined dehydrated juices • Fresh herbs and spices (toss out spices that are more than a year old and buy smaller amounts of fresh versions) To create delicious organic dishes, simply take any cookbook you love and make your favorite recipes organic by using organic ingredients. Also, try to find ways with every meal to introduce more plant-based foods. For example, to reduce meat consumption and up your vegetable intake, try replacing meat with chick peas and lentils. You will be amazed at how many recipes are just as delicious by making this simple, economical swap! Just be sure to watch out for highly refined

bean-based meat alternatives that may contain unnatural additives.

Make Healthy Food Taste Good Steam frying organic vegetables with cold pressed coconut oil, sea salt, pepper, fresh ginger and a pinch of chili powder can make a world or difference in the flavor profile of your vegetables. You get that fabulous stir fry flavor without the additives and chemicals that contribute to premature aging and cellular degeneration. Just for you, my Food Solutions readers, I have a special video for one of my all-time favorite recipes! You can click here to access the video, then use the password “returntofood” to watch! Be sure to turn to page 38 for my ultra-nutritious recipe for Uber Rice Bowl with Steamed Greens, Avocado and Tamari Omelet with Tree Hugger Salad Dressing! You’ll love it and it will love you back!

ABOUT THE AUTHOR Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. www.returntofood.info

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FOOD / JANUARY

With the holidays behind us, it’s time to get back to a more focused plan for the New Year with more structured meal times, healthier ingredients and fewer sweet treats on our plates. Our talented chefs and cooks have just what you need to start – and to keep to – your healthy eating plan this year! In the following pages, you will find many meal time dishes that are sure to become family favorites, both for their taste and their ease of preparation. As always, we have something for everyone’s palate – from straightforward everyday gluten-free recipes that will make meal planning a cinch to those paleo recipes so many of you keep asking for! So, dig in and begin making that shopping list because you’re going to love what we’re serving up this month!

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FOOD

Rice Crust FOR PIZZA

INGREDIENTS

• 3 cups cooked rice, warm • ½ cup grated Parmesan cheese, divided • 1 tablespoon olive oil • ½ teaspoon salt • 1 large egg white, lightly beaten ADDITIONAL INGREDIENTS FOR PIZZA: • 1 cup pizza sauce • Toppings of choice (sliced onions, peppers, mushrooms, olives, tomatoes, basil, cheese, etc.)

DIRECTIONS

1. Preheat the oven to 400F. 2. Lightly grease a 12-inch round pizza pan. 3. Combine rice, ¼ cup Parmesan cheese, oil, salt and egg white in a bowl and stir well. 4. Press rice mixture onto prepared pan and bake 10 minutes, then remove crust from oven and set aside. 5. Top crust with sauce, desired toppings and remaining parmesan cheese, then return the pizza to the oven for approximately 15 minutes to heat through. 6. Slice and serve immediately. Serves 4-6.

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Uber Rice Bowl BY SHERRY STRONG

WITH STEAMED GREENS, AVOCADO & TAMARI OMELET

INGREDIENTS

For the Rice • 1 cup Lundberg Wild Rice Blend (black label) • 2 cups spring water For the Greens • 1 cup broccoli • 4 small bok choy • 3 Tablespoons spring water • 3 small green onions, finely sliced • 1 avocado, peel and pit removed, then diced • 1 recipe Tree Hugger Salad Dressing (below) For the Tamari Omelette • 2 organic, free range eggs • 3 teaspoons gluten-free tamari • 2 teaspoons coconut oil

After steaming, pour the dressing over the steaming vegetables, then add the green onions and avocado and gently fold together. For the Omelet Lightly whisk eggs with tamari.

Place coconut oil into a skillet over medium to low heat. Make sure the oil covers the entire surface of the pan. Pour in egg mixture and gently cook until the top is cooked through. Remove egg from the pan and slice into strips. Place egg strips on top of the salad, then dress with Tree Hugger Salad Dressing and serve over the steamed rice.

You will love this recipe, and the healthy ingredients will love you back!

DIRECTIONS

For the Rice Combine rice and water in a medium saucepan over medium-high heat. Bring to a boil, then cover and reduce heat to low. Cook rice approximately 35 to 40 minutes until water is absorbed and rice is tender.

TREE HUGGER SALAD DRESSING

For the Salad Lightly steam broccoli and bok choy in water in a covered saucepan until tender.

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INGREDIENTS

• 1 Tablespoon organic Tamari • 1 teaspoon organic sesame oil • 2 Tablespoons cold pressed organic olive oil • 2 teaspoons raw organic honey • 2 teaspoons apple cider vinegar (optional for a more tart dressing) • 1 teaspoon freshly grated ginger • 1 clove freshly minced garlic

DIRECTIONS

Whisk all ingredients until well blended.

FOOD

Green in nature means good for the body!

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3 59 3

FOOD

INGREDIENTS

• 4 tablespoons balsamic vinegar • 2 tablespoons fresh squeezed lemon juice • 2 tablespoon oil • 1 teaspoon dried oregano • 1 pound of skinless, boneless chicken breast or thighs (or a mixture of the two), cut into strips • 4 gluten-free tortillas

Make Ahead

Chicken When time is short, this is your go-to recipe for flavorful, healthy and delicious fajitas in no time. Simply make your marinade early in the day, let the chicken marinade while you’re at work and in about 20 minutes, you can put this meal on the table for everyone to enjoy!

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OPTIONAL FOR TOPPING:

• Shredded lettuce • Salsa • Sliced red onion • Cilantro, chopped

DIRECTIONS

1. Combine vinegar, lemon juice, oil, oregano and chicken in a shallow dish with a cover; stir and cover, then refrigerate up to 8 hours. 2. When you’re ready to prepare the fajitas, lightly grease a large baking pan (or line with aluminum foil for less mess at clean up) and preheat the broiler in your oven. 3. Transfer chicken from the dish to the prepared pan in a single layer. Discard marinade. 4. Broil chicken 8 minutes on each side or until cooked through. 5. Divide chicken evenly between tortillas, then top with desired optional toppings and serve immediately. Serves 4.

FOOD

Add a side of heart healthy guacamole to your fajitas!

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FOOD

Asian Orange

Pork Medallions

With Rice

INGREDIENTS

• 1 tablespoon dark sesame oil • ¼ teaspoon crushed red pepper • 2 garlic cloves, minced • 1 pound of pork tenderloin, cut crosswise into ½-inch-thick slices • 6 tablespoons water • 1/3 cup orange juice • 3 tablespoons fresh cilantro, chopped • 3 tablespoons gluten-free hoisin sauce (like Wok Mei Gluten-Free All-Natural Hoisin Sauce from Honest Foods) • 2 cups cooked rice • ¼ cup green onions, sliced thin • Additional cilantro for garnish, optional

DIRECTIONS

1. Heat oil in a skillet over medium-high heat then add pepper and garlic. Stir 1 minute, then add pork medallions. 2. Cook pork medallions 4 minutes on each side until browned. Remove pork from skillet and wipe the drippings from the skillet with a paper towel. 3. Combine water, orange juice, cilantro and hoisin sauce in the skillet and cook over medium heat for about 1 minute, stirring constantly. 4. Return the pork to the skillet, and turn to coat with the sauce. 5. Serve rice in bowls with pork mixture spooned over the top. 6. Sprinkle green onion slices and additional cilantro over the top and serve immediately. Serves 4.

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For added nutrition, flavor and texture, add orange segments, pea shoots and grated citrus zest to your dish.

FOOD

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Zesty Rice

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FOOD

and Lentils WITH ROASTED

RED PEPPER TOPPING

INGREDIENTS

• 2/3 cup roasted red bell peppers, chopped (if using red peppers from a jar, be sure to drain them) • 1/3 cup cilantro, finely chopped • 3 tablespoons chopped black olives • 2 teaspoons fresh squeezed lemon juice • 1/2 teaspoon curry powder • 2 cloves garlic, minced • 3 cups water • 1 ¼ cups brown or green lentils • ¾ cup green onions, thinly sliced • 1/3 cup mango chutney (like Stonewall Kitchen brand) • 2 tablespoons honey • 2 teaspoons dry mustard • 3 cups cooked rice

Combining lentils with rice is a great way to get a complete protein on a plant-based diet!

DIRECTIONS

1. Combine red peppers, cilantro, olives, lemon juice, curry powder and garlic in a small bowl; stir, then cover and set aside. 2. Combine water, lentils, and green onions in a medium saucepan. Bring water to a boil, then cover the pot and reduce the heat. Simmer on low heat for 10 minutes. 3. Stir chutney, honey and mustard into lentils, then simmer, uncovered, 20 – 30 minutes until lentils are tender. 4. To serve, spoon ½ cup portions of rice onto each of 6 plates and top rice with the lentil mixture. 5. Top each portion of lentils and rice with the reserved red pepper mixture. Serves 6.

JANUARY ISSUE / FOOD SOLUTIONS MAGAZINE /

FOOD

Dress Up Your Winter Greens 3 SALAD DRESSINGS TO BATTLE THE WINTER SALAD BLUES! Whisk up the ingredients and drizzle over a bed of hearty chopped greens like kale, collards, romaine, or your favorite mixture and enjoy!

LEMON TAHINI DRESSING

Whisk together: 1 Tablespoon tahini 1 Tablespoon lemon juice 1 Tablespoon water ½ Tablespoon gluten-free soy sauce 1/8 teaspoon garlic powder Several grinds fresh black pepper

DIJON DRESSING

Whisk together: 1 Tablespoon apple cider vinegar 1 Tablespoon olive oil 2 teaspoons Dijon mustard ½ teaspoon sugar 1/8 teaspoon onion salt Pinch of salt Fresh ground white pepper

HONEY LIME DRESSING

Whisk together: 1 Tablespoon Honey 1 Tablespoon lime juice 1 Tablespoon olive oil 1 Tablespoon water Pinch of red pepper flakes Pinch of sea salt

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PRODUCTS EDITOR’S PICKS

Each month, our Editor shares her favorite products with you. If you have a product you think Gigi would love to know about and share, email her! Rocky Mountain Oils Peppermint Oil For essential oils, like peppermint oil, Rocky Mountain Oils provides quality oils at a reasonable price, with transparency about ingredients so that you know

Trader Joe’s Dark Chocolate Bar If you’re not a fan of dark chocolate but want to reap the health benefits, this is a great mild bar to ease you into the taste. With 72% cacao and gluten-free and vegan (no dairy!), Trader Joe’s has a great bar at a great price. Check out the health benefits of dark chocolate on page 32! You can read the current listing of all Trader Joe’s gluten-free products here.

exactly what you’re getting with every product you purchase. Learn more about the science-based uses for peppermint oil for digestive health in our article on page 14. Check out Rocky Mountain Essential Oils here.

03 Kinetic Cookware Glass Food Storage Containers Ready to ditch the plastic altogether in the New Year, but wondering which food storage containers to replace it with? Check out Kinetic Cookware products. They are stain and odor resistant, free from BPAs and safe for microwave, dishwasher, fridge and freezer. Learn morea bout Kinetic Cookware here and check out the facts about plastics safety on page 27.

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FOOD

CHOCOLATE CHIP COOKIE

Dough Protein

Truffles BY LISI PARSONS

INGREDIENTS

• 1/3 cup protein powder • 2 tablespoons coconut flour • 2 tablespoons unsweetened coconut, finely shredded • 3 tablespoons coconut milk • 2 teaspoons coconut oil, melted • 1/8 teaspoon sea salt, finely ground (optional) • 1 tablespoon chocolate chips

DIRECTIONS

Truffles that are healthy packed with protein and will not derail your healthy eating when you get a craving for something sweet. These also make a great post workout treat.

1. Mix together all ingredients in a bowl using a fork. 2. Once everything is mixed well, form batter into tablespoon sized balls and place on a piece of parchment paper. 3. Place truffles into refrigerator for 15-20 minutes to allow to become firm. 4. Store in airtight container in refrigerator.

Recipe Yields: 6 servings Active Time: 10 minutes

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FOOD

Plantain Chips BAKED

BY LISI PARSONS

These healthy baked chips can be made sweet or spicy to satisfy your cravings without breaking your New Year’s Resolution to stick to a clean eating plan.

INGREDIENTS

• 2 plantains peeled and sliced into ½” rounds • 2 tablespoons coconut oil • 1 tablespoons seasoning such as cinnamon, Hungarian paprika or cayenne pepper

DIRECTIONS

1. Preheat oven to 375F 2. Place plantains in a large bowl and coat with coconut oil and seasonings. 3. Place plantains in a single layer on a baking sheet lined with parchment paper. 4. Bake for 15 minutes and then remove from oven and then each slice over and bake for another 15 minutes.

Recipe Yields: 4 servings Active Time: 15 minutes

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FOOD / DONUTS

Just because you are cleaning up your diet and working out does not mean you have to give up some of your favorite treats. These donuts may look sinful but they are very healthy and in fact, they are sinfully delicious.

INGREDIENTS

FOR DONUTS: • 1 cup canned pumpkin puree at room temperature • 3 egg whites at room temperature • 2 tablespoons coconut oil, melted • 2 cups chocolate protein powder such as whey isolate (2 full measuring cups) • 1 teaspoon grain free baking powder • 1 tablespoon cacao powder • ½ teaspoon stevia powder • 1 tablespoon cacao nibs or chocolate chips • Donut Tin

Recipe Yields: 12 servings Active Time: 15 minutes

FOR FROSTING: • 1/3 cup chocolate protein powder • 1.3 cup canned coconut milk

Frosted Protein HEALTHY CHOCOLATE

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FOOD / DONUTS

DIRECTIONS

Preheat oven to 350F 1. Combine pumpkin puree, egg whites and coconut oil in one bowl. 2. Combine protein powder, baking powder, cacao powder, cacao nibs and stevia powder in another bowl. 3. Combine contents of both bowls together and mix well. 4. Place batter in refrigerator for five minutes. 5. Add a little batter to each donut tin. 6. Bake 7-8 minutes or until batter is just cooked. It is important not to overcook donuts or they will be extremely dry. 7. Allow to cool completely before adding frosting. 8. While donuts are cooling make frosting by combining ingredients for frosting, mixing by hand and then placing in refrigerator for 10 minutes before adding to donuts.

Donuts BY LISI PARSONS

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FOOD

e p i c e R s e n o c Mocha S

a h c o M s e n o Sc RSONS BY LISI PA

/ FOOD SOLUTIONS MAGAZINE / JANUARY ISSUE

FOOD

ealthy These delicious h a higher scones come with well as a protein option as y make vegan option. The , post a great breakfast even an workout snack or evening dessert. INGREDIENTS

amia flour or • 1 ½ cups macad almond flour der ur or protein pow • ½ cup coconut flo late such as whey iso wder po • 1/3 cup cacao ng soda • ½ teaspoon baki der n free baking pow • ½ teaspoon grai cao nibs or • 2 tablespoons ca chocolate chips evia powder • 1 ½ teaspoons st conut oil, melted • 2 tablespoons co room temperature • 2 whole eggs at gs for vegan (or 2 flax or chia eg option) conut milk, at room • 1 cup canned co temperature ls ant coffee crysta • 1 tablespoon inst r e cider vinega • 1 teaspoon appl tter, melted • ¼ cup coconut bu tional) (for garnish and op

DIRECTIONS

flour, protein 1. Mix macadamia , wder, baking soda powder, cacao po cao nibs and baking powder, ca one bowl. stevia together in l, mix together 2. In another bow instant coffee coconut milk and combine. Then crystals and stir to gs and vinegar add coconut oil, eg and mix well. d dry ingredients 3. Combine wet an nd. and mix well by ha ed scone shapes 4. Form into desir rchment lined and place on a pa baking sheet. minutes or until 5. Bake for 15-20 ed completely. scones have cook

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

HAPPY HOME

Vinegar is not just for adding to your gluten-free cake recipes. It is a powerful disinfectant, antiseptic and antibacterial agent and can come in handy in making your own eco-friendly, chemical-free cleaners. Try these ideas for a sparkling home!

1 - Make Your Own Eco-friendly Cleaner!

Add 1 cup pure white distilled vinegar to 4 cups purified water, then neutralize the vinegar odor with the juice of 1 lemon. Use as an all-purpose cleaner to freshen and disinfect countertops, make windows sparkle and more!

2 – Make Your Wood Furnishings Glow Naturally! Combine 4 tablespoons pure white distilled vinegar with 4 tablespoons olive oil and 2 teaspoons fresh squeezed lemon juice for a chemical-free furniture polish!

3 – Remove Toilet Bowl Stains!

Remove toilet rings by pouring a cup of pure white distilled vinegar into the toilet and allowing to stand for 3 hours. Scrub and the ring will magically lift away!

4 – Disinfect Your Home!

Combine a basic vinegar solution of 1 part vinegar to 4 parts purified water with several drops of essential oil like eucalyptus, peppermint, pine or lavender, for a powerful disinfectant without any harsh chemicals!

5 – Microwave Magic!

To rid your microwave of grease, grime and odors, simply combine equal parts water and vinegar in a microwave safe bowl and heat to boiling. Remove carefully, discard vinegar-water mixture and wipe the inside of the microwave with a clean towel.

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H A P P Y & H E A LT H Y

The New Year is a terrific time to implement new strategies to enhance our overall health. You can begin using these five strategies right away to help you have a healthier, happier 2015!

GET PHYSICAL

DE-STRESS SAY “CHEERS” AVOID CIGARETTE SMOKE FILL UP ON FIBER

4 – Fill up on fiber!

Fiber is said to be essential to healthy weight loss according to experts since it fills us up and helps regulate digestion and blood sugar. Fiber is also shown in studies to lower LDL cholesterol, reducing the risk of heart disease. Add fresh fruits and vegetables and legumes to your daily diet to increase fiber intake naturally.

5 – Avoid cigarette smoke. Even for those who do not smoke, second hand cigarette smoke is a concern. The most recent research from Johns Hopkins University School of Medicine shows individuals exposed to second hand smoke actually have a higher risk of heart disease than individuals who suffer from high cholesterol. If your partner smokes, this is the year to help them quit for good!

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1 – De-stress. This year, take

stress out of your life equation by learning to set limits, use your time wisely and say “no” when you are overloaded. Spend at least one hour every day on “you time”, whether reading a book, meditating, going for a walk, cooking or anything else that makes you feel happy, grounded and relaxed. No one can avoid all stress, but everyone can take simple steps each day to de-stress and reduce the negative effects stress has on our overall health.

2 – Say “Cheers!”

From heart health to helping you eat less, a small glass of wine before dinner is shown to have beneficial effects on the body. In fact, research shows that females in their 40s-50s who drank a daily glass of wine were less likely to gain weight and suffer “middle age spread” than those who abstained. Remember, moderation is the key, so keep it to only one or two glasses and never drink before bedtime, as alcohol disrupts your sleep pattern.

3 – Get physical.

Move more. It really is that simple. Not only is moving great for keeping your healthy weight in check (or for helping lose unwanted pounds), being up and about is good for circulation, mental clarity and back health. Sitting for extended periods is shown to increase the risk of back problems later in life. Take a walk, ride your bike to work or simply jump rope in your garage after a long day at the office. As long as you’re moving, you’re helping your body!

YES.

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BEAUTIFUL YOU

I’m sorry to be the party pooper, but party season is officially over, boo! There’s no excuse to sleep in, or sit around in your PJs, indulge, or procrastinate anymore for January is upon us. ‘Tis the season of dreary weather, the dreaded detox, the over-ambitious list of resolutions and the spring-clean that’s supposed to set the tone for the rest of the year…no pressure!

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BEAUTIFUL YOU

TC:

If you have the best intentions in the world for the year ahead, yet you find yourself totally overwhelmed and wondering where to start come January, fear not for you are definitely not alone! This month I spoke with Lifestyle and Wellness Coach Tracy Campoli, who shares some top tips to beat the

January blues. With over 15 years experience, Tracy has helped her clients overcome and work through physical and personal challenges, leading them to a healthier lifestyle and newfound confidence. With countless success stories behind her it’s no wonder her inspiring and motivational YouTube channel has over 4.5 million views!

KK:

It’s all too tempting to overcompensate for holiday indulgences by beginning January with a detox that leaves you seriously wanting more. What’s a better way to ease into a New Year cleanse so you don’t go from one extreme to the other?

Being really “good” with your eating and fitness and then going off track and being “bad” by going off of an unrealistic and not sustainable program is what I call “black and white thinking”. This overcompensating is what I often see so many people suffering from and getting understandably frustrated. Finding your own unique shade of “grey” can help you to stick to a healthy lifestyle. Rigid, restrictive and unreasonable plans are recipes for disaster, frustration, weight gain, and sometimes even health problems.

However the New Year is a good time to make a fresh start, and by making some subtle changes you can set yourself up for long term success! For example, eliminating processed food, or deciding to track your water intake, or adding even just one extra workout per week are great ways to make small changes that are sustainable and with consistency lead to lasting and healthy lifestyle changes.

KK:

What is one tip for realistically tackling that list of resolutions?

TC:

Knowing your “why” is one of the best ways to actually stick to a reso-

lution. In the case of weight loss as an example, it’s not enough to just say to yourself, “I want to lose weight”, because there is no clarity and why behind it. Ask yourself questions to create a larger and clearer vision of your goal, such as; why do you want to lose weight? What will it give to you? What benefit will you gain? What other areas of your life will be affected? Who else will benefit? Creating a crystal clear why is a much better motivator to achieving your goals. Then, when you feel temptation

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BEAUTIFUL YOU

creeping up, you can refer back to what you will be missing out on if you don’t stick to your goals, and find it easier to stay on track because you will really know what’s at stake.

KK:

What’s your favorite way to kick start the day in a fresh way to ring in the New Year?

TC:

I spend quiet time creating my vision for the New Year, and it often involves a lot of meditation and journal writing. I then call in some of my amazing mastermind partners to help assist in accountability for me. Almost anyone that we admire has a team of support. It saddens me when I see women who have big dreams and goals but who don’t allow themselves to receive support to help them achieve it with more ease and speed; the support can come from a group, a coach, a trainer, or a like minded friend. Having even just one other person holding your vision makes it much easier to have that vision manifest into reality.

Knowing your “why” is one of the best ways to actually stick to a resolution.

KK:

What would your advice be to those embarking on fitness goals?

TC:

START NOW! Waiting until Monday or the first of the month isn’t necessary, just start now because any improvement will make a difference. Studies have recently shown that even as little as 60 seconds of cardio exercise can give heart health benefits! It all adds up, so just start! Also, don’t do things you hate! So many of my private coaching clients begin their work with me saying things like, “I know I should run to lose weight, but I hate it”. My answer is always the same, “so don’t do it!” Trying to force yourself to stick to a fitness routine that you hate will only set you up for failure. There are so many ways to be active, burn calories, tone up, and lose weight. Finding the forms that you love will help you stick with it and be excited to move; weight comes off so much easier when you are happy and enjoying your workouts and food plan.

KK:

What are your top 3 breakfast options for an energy-filled morning?

TC:

I always check in with my body to see what I feel like I really need. Rather than adhering to “rules” I ask, “what would be the best choice for me today?” My favorites usually alternate between a green smoothie made with loads of dark leafy greens, a tiny bit of fruit, healthy fat,

and sometimes a good quality protein powder. You can check out my favorite recipe HERE. On the days when I feel I need something heartier, I usually opt for some good organic eggs with veggies, and a side of sauerkraut for some yummy, healthy probiotics, or I will eat either oatmeal or some quinoa with almond milk, raisins, and loads of cinnamon.

KK:

What are some of your favorite exercise tips for a quick, effective way to get energized and start working off that extra cup of eggnog?

TC:

I love HIIT (High-Intensity Interval Training) workouts because they are quick, effective and really burn calories and fat fast; plus they are great if

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BEAUTIFUL YOU

KK:

What is one new thing you would like to tackle this year?

TC:

you suffer from exercise boredom as you are generally never doing any exercises for more than 60 seconds. I have lots of HIIT workouts on my YouTube channel.

KK:

For those with spiritual and/or emotional goals for this New Year, what is a good way to honor those daily?

TC:

I am a huge fan of meditation; it has totally transformed my life. I began with just 5 minutes daily and currently meditate for 15 minutes in the morning. Starting my day with a little quiet time just for me helps me to stay closer to my goals, dreams and desires with much better clarity. I also have more to give, when I have given to myself first. For those of you that have a hard time meditating, I have found that guided meditations are very helpful as well.

Well, it’s not something I am “tackling” but I have a major change that begins in January with my wedding! I am very excited to step into this next phase of my life as a wife. I am excited to flow between being a lifestyle and wellness coach, working with my clients privately

and in group settings, sharing my programs and also having that precious family and fun time with my husband. This flow is essential for my personal well-being and for being an example for my clients, of health, happiness, wellness and flow.

KK:

What are three mirror-mantras you recommend for setting a positive intention each day?

TC:

I love to keep things simple. My favorite prayer or mantra is: Yes please, I love you, and thank you.

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As soon as you look into the mirror in the morning, taking a few seconds to say yes please for all of the good things that you are grateful for. Saying I love you to yourself, your soul and your higher power, and saying thank you not only for what has already happened that you are grateful for, but for what is

coming towards you that you are excitedly receiving.

KK:

What is the key thing to remember this January?

TC:

Creating a healthy lifestyle is a journey. Enjoy the process and celebrate all of the “wins” along the way. January is a great time to get clear on what you want, why and how you will achieve it. Get the support that you need, be it from friends and family, a trainer or coach or program, and have fun, because if it’s not fun along the way…why do it? Happy and Healthy New Year!

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HOW DO I SUBSTITUTE…?

¼ cup unsweetened applesauce

If you’re in need of an egg substitute, but you’re all out of the powdered egg replacer, try one of these all-natural fixes. These work well for replacing one or two eggs in most recipes.

Stir a quarter cup of applesauce into your recipe for added moisture. Unsweetened applesauce is also a great ingredient for replacing a bit of the fat called for in most baked goods.

½ of a small banana

Mash up half of a small banana until no lumps remain and add it to your recipe to replace one egg. You will have a bit of banana flavor, so keep this in mind when making your egg replacement choice. For the remaining half of the banana, you can mash it and place it in a freezer container to save for the next time you need to replace an egg in a recipe. Simply thaw gently before using.

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ground flaxseeds

Ground flaxseeds (sold as flaxseed meal) make an excellent replacement for eggs. Simply combine 1 tablespoon ground flaxseeds with 3 tablespoons warm water and stir. The mixture will become thick with a gel-like consistency. Flaxseeds add a pleasant, slightly nutty flavor.

homemade egg

Combine 2 tablespoons water with 2 teaspoons baking powder and 1 teaspoon oil and whisk to blend. This mixture will replace one egg in baked goods. Double it to replace 2 eggs. Replacing eggs in recipes that call for 3 or more eggs with these substitutes is not recommended.

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HOW DO I SUBSTITUTEâ&#x20AC;Ś?

For individuals with an allium food allergy, or for those who suffer gastrointestinal upset when allium foods are consumed, substituting for these ingredients in recipes is a must. Of course, given their distinct flavors, there is no true one-for-one substitute for onions or garlic, but there are some simple subs that can perk up a dish and add the depth of flavor you will miss by simply omitting alliums from a recipe. When you need diced onion as part of the bulk of a dish, give an equal amount of one of these healthy options a try: - Celery - Celery Root - Fennel - Bell Pepper - Carrots - Cabbage

Onions and garlic are members of the allium family of flowering plants. In addition to onions and garlic, other alliums are leeks, chives, green onions, scallions, and shallots

/ FOOD SOLUTIONS MAGAZINE / JANUARY ISSUE

When garlic is used in small amounts to add flavor and depth to a dish, try one of the following: - Grated fresh ginger root (peeled) - Cumin, seeds or ground (toasting brings out the flavor of the seeds) - Caraway seeds (toasting brings out the flavor of the seeds) - Flavor infused salts - Peppercorns, either whole or ground (if using whole peppercorns, - remove them before serving your dish) - Lemon juice or grated lemon zest Remember, if you are allergic to alliums, you should also avoid dehydrated garlic and onions, such as garlic and onion powders.

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 2014 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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