table of contents
46 16 64 43 FOOD
ROOT CAUSE MEDICINE
NUTRITION
BACK TO SCHOOL TIPS FOR PARENTS
Learn how rosemary will improve your health.
Keep kids healthy and happy when the school bell rings again!
A Side of Science ........................................................................................................... 10
Homemade Italian Soda............................................................................................48
Root Cause Medicine................................................................................................... 16
Masala Baingan................................................................................................................50
Nut and Seed Bread......................................................................................................21
Bitter Melon Chips ........................................................................................................ 52
What You Don’t Know about Wild Salmon..................................................26
Vegan Oat Cakes.............................................................................................................54
Marinated Baked Salmon.........................................................................................28
Rosemary Lemon Tea..................................................................................................56
What’s in Season Now................................................................................................ 32
Spring Rolls....................................................................................................................... 58
Get to Know Burdock ................................................................................................. 35
Chocolate Frosted Vanilla Cake Squares.....................................................62
Curried Lentils with Burdock Root.....................................................................36
Keep Kids Healthy and Happy for Back to School................................64
When Stress Makes You Fat...................................................................................38
5 Green Foods to Feed Your Kids, Even if They Protest.................... 66
The Wonder of Rosemary........................................................................................43
Disclaimer.............................................................................................................................70
Recipes ..................................................................................................................................46
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T A B L E O F C O N T E N T S / J U LY & A U G U S T
Sourdough bread is NOT gluten-free, no matter what you heard.
Cool summer sips, dishes with international flair and sweet treats – we’ve got them all!
LETTER FROM T H E E D I TO R
EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions
LETTER FROM THE EDITOR / JUY & AUGUST
You probably already know that individuals with celiac disease are prone to nutrient deficiency. We usually discuss iron, calcium and vitamin D in relation to anemia and osteoporosis. But do you ever think about zinc? While it is a trace mineral and we only need a small amount relative to other nutrients, zinc is a major player in immune health. This month, I’m sharing some science-backed facts about zinc deficiency and celiac disease starting on page 10. And you’ll probably just want to keep reading when you finish that article because it’s followed by Dr. Vikki’s piece on sourdough bread and gluten. This is such a debated topic in gluten-free circles. I’m happy to have Dr. Vikki put it to rest with facts in this issue!
CONTRIBUTING WRITERS Karla Salinari Dr. Vikki Petersen Andrea Beaman Dr. Kara Fitzgerald Dr. Bruce Hoffman Karen L. Herb May Abraham Fridel Romilly Hodges, MS, CNS COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 DIRECTOR OF CLIENT SERVICES Jody Baratz
But don’t fret over foods you can’t eat – check out all the recipes we have for you this issue. There’s international flair, summer fun eats and healthy dishes to lend balance to your meals and snacks all summer long!
jody@foodsolutionsmag.com
Unfortunately, summer will soon come to an end, which means we need to think about getting the kiddos back to school. We’re here to help with that, too! Check out tips on keeping the kids healthy when school starts back in a few months. You’ll be ahead of the curve!
Dmitry Bogordsky
For now, kick back, relax and click your way through this fun, informative issue!
CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER
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Stay in touch, 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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SC ASK IEN US CE AB FA OU IR ID T EA S
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C O N T R I B U T O R S / J U LY & A U G U S T
contributors
MARCI PAGE SLOANE, MS, RD, LDN, CDE is a Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a double Master’s degree in Nutrition and Physiology. Marci is CEO of Food Majesty, Inc. author of Reality Diabetes ~ type 2, The Diet Game: Playing for Life!, The Divorced Woman’s Diet and is contributor to Chicken Soup for the Soul Healthy Living Series Diabetes. Sloane is a nutrition and disease counselor, speaks frequently in the community, is coordinator of American Diabetes Association (ADA) programs, an ADA Valor Award recipient and does radio, television and magazine interviews. Marci is passionate about her work and it shows when you meet her.
CYNTHIA S. RUDERT, M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease. With one of the largest practices in the United States that manages adults and teenagers with celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity. Dr. Rudert’s focus is identifying the core causes of gastrointestinal issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected. Dr. Rudert then creates an individualized course of treatment tailored to each patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders. Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth. Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten
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Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest alliance of female physicians in the United States. In demand as an expert in celiac disease, she was the Keynote Speaker for multiple programs including the New England Celiac Conference, co-hosted with the Beth Israel Deaconess Medical Center/ Harvard, and national GIG meetings. Dr. Rudert was the advising physician for the popular television series House which featured a segment concerning celiac. Dr. Rudert is a former Assistant Professor of Medicine with Emory University. Learn more about Dr. Rudert and her practice at DrCynthiaRudert.com.
contributors She is on the advisory board along with holding an associate editor at-large position at Simply Gluten-Free Magazine. She has been interviewed by CNN Headline News and Better Homes & Gardens, amongst others.
Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there.
DR. VIKKI PETERSEN is considered a pioneer in the field of gluten sensitivity and is acknowledged in the U.S. for her contributions to, and education of, gluten awareness in our country.
C O N T R I B U T O R S / J U LY & A U G U S T
MARK HYMAN, MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic.
A certified clinical nutritionist, and doctor of chiropractic, she is also an IFM Certified Practitioner (Institute for Functional Medicine). She co-founded HealthNOW Medical Center in Sunnyvale, California. HealthNOW is known for using a multi-disciplined approach to address complex health problems, many of which are rooted in gluten intolerance. Patients travel from all over the world to experience the best of what HealthNOW offers, combining internal medicine, clinical nutrition, chiropractic and physical therapy, to identify the underlying root cause of the patient’s health condition. Practicing for over 20 years, Dr. Petersen remains at the forefront of advances in the field of gluten intolerance, which earned her the title of Gluten Free Doctor of the Year. She co-authored the book, The Gluten Effect, celebrated by other leading experts in the field as a huge advance in gluten sensitivity diagnosis and treatment. Dr. Petersen donates much of her time to the community where she speaks about health awareness at corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, radio personality and food blogger, specifically on the topic of gluten sensitivity and celiac disease.
LEIGH REYNOLDS recognized a need for high quality-gluten free nutritional supplementation so she founded Gluten Free Therapeutics™. 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.
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a side of science
ZINC DEFICIENCY IN CELIAC DISEASE BY GIGI STEWART, M.A.
ABOUT THE AUTHOR Atlanta-based Gigi Stewart, creator of GlutenFreeGigi.com, is a science-backed Southern Belle with B.S. and M.A. degrees, including a degree in Behavioral Neuroscience with specialties in chronic inflammatory pain and natural products research. Gigi’s unique fact-based approach to nutrition, combined with her personal experience living with celiac disease and multiple food allergies gives her insight into special diets nutrition and wellness that few are able to offer.
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Read more of Gigi’s Smart Nutrition Backed by Science articles here and connect with her on Facebook, Twitter, Pinterest and Instagram.
In addition to this small intestine damage in CD, chronic diarrhea - a symptom often experienced by individuals with CD prior to diagnosis and treatment - can also contribute to the issue of poor nutrient absorption. This is because food leaves the system too soon for adequate nutrient uptake to occur. Unfortunately, for individuals with undiagnosed or untreated CD, or for newly diagnosed celiac patients who are just beginning their gluten-free diet, no amount of healthy eating will result in optimal health until the damaged villi are restored and able to function properly. This healing of intestinal villi takes from a few months to two years, depending upon how long an individual has had CD, how extensive the small intestine damage is and how rapidly their body heals. Once diagnosed; however, adhering to a strict gluten free diet leads to gut healing,
and in turn, to enhanced nutrient absorption and improved health. Once the intestinal lining heals, it is important to be sure our bodies continue to be adequately nourished. This will insure good overall health and typically alleviates other health issues caused by nutrient deficiencies resulting from CD. One of the most common nutrient deficiencies associated with CD is zinc deficiency. A 2013 study published in the journal, Nutrients, investigated nutrient deficiency in celiac patients. Findings revealed that 67% were zinc deficient. Let’s cover some of the health issues zinc deficiency causes, including symptoms and the best naturally gluten-free sources of this vital nutrient.
ZINC DEFICIENCY LEADS TO DECREASED IMMUNE FUNCTION. Do you know someone who is always getting sick? We all know that person who catches every cold, flu or other “bug” that comes along.
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A SIDE OF SCIENCE / ZINC DEFICIENCY IN CELIAC DISEASETH
Individuals with Celiac disease (CD) are especially prone to nutrient deficiencies. This is due to poor nutrient absorption resulting from damage to gut villi. Villi are the small fingerlike projections lining the small intestine. These structures absorb vitamins and minerals from foods we eat so those nutrients can be used by the body.
In CD, those nutrient-absorbing projections are flattened and unable to do their job of transferring nutrients from digested food into the blood.
A SIDE OF SCIENCE / ZINC DEFICIENCY IN CELIAC DISEASETH
a side of science
When I was in my twenties, I was that person. By the time one cold would go away, I was back in bed with the flu. One year, I had 12 bouts of flu; that is no exaggeration. My immune system was obviously not functioning properly. Of course, at the time, doctors tested me for everything except celiac disease. It wasn’t a health issue that was discussed much (if at all) at the time, and it wasn’t on the radar of most physicians. Testing for celiac disease certainly wasn’t something that would be offered at your typical office visit, even with a high number of repeat visits with bouts of cold or flu. One test my doctor did offer was to assess my zinc levels. My weakened immunity was a clue that I was zinc deficient. Sure
enough, my levels were far too low. I was prescribed supplements and warned about my diet. At the time I was a strict vegetarian, so I wasn’t eating fish, meat or poultry, which happen to be some of the top natural sources for zinc. On top of that, the vegetarian options that are zinc-rich (bean and nuts) were not part of my diet. Even if I had been eating zinc-rich vegetarian foods, zinc from those non-animal sources are not as absorbable by the body due to the anti-nutrients they contain, which prevent zinc absorption. My situation did improve as my zinc levels rose, confirming one of the most important functions of zinc is that it supports the immune system in fighting off invading bacteria and viruses.
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Zinc does contribute to many other body processes such as hormone production, cell repair and even digestion. That’s why zinc deficiency can lead to a wide range of health issues. I N A D D I T I ON TO F R EQ UE N T CO LD S A ND V I R US ES , HE R E A RE SO ME OT HE R SYM P TOM S OF D EC RE ASE D OR I M PA I R E D I M M UNE F U N CTIO N D UE TO LOW Z I NC LE VE LS:
becoming sick often in general feeling fatigued • experiencing chronic allergies • feeling run down most of the time • food cravings (especially for salt or sugar) • digestive issues • infertility • slow healing of cuts and other wounds • •
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Gluten-free is now hassle-free.
a side of science
A SIDE OF SCIENCE / ZINC DEFICIENCY IN CELIAC DISEASETH
If your zinc levels are low, your doctor may prescribe supplements, like mine did, or you may be told to increase your consumption of foods rich in zinc. T HE BEST NATURAL LY GLU T EN FREE FO OD S RIC H IN ZI N C I N CLU DE:
oysters (the very best source) red meat (beef, lamb) • poultry (turkey, chicken) • seafood (like crab and lobster) • eggs • beans • nuts and seeds • gluten free whole grains • mushrooms • •
IF YOU’RE WOND E RI N G H OW MU CH ZINC YOU N EED EACH DAY, T HE USDA RECOM MEN DED DAI LY A L LOWAN C E ( RDA) FO R ZI N C I S: • •
Males age 14 and over, 11 mg Women age 19 and over, 8 mg
ZINC CON TENT OF SO ME CO M M ON FOOD S:
Oysters, 3 ounces, cooked = 74 mg Lamb, 3 ounces, 2.9 mg • Chick peas, ½ cup, cooked = 1.3 mg • Almonds, 1 ounce = 0.9 mg • Mushrooms, 1 cup, cooked = 0.6 mg • •
So, if you’re feeling sluggish, getting sick far too often or having other health issues related to zinc deficiency, be sure to see your doctor to have your zinc levels tested via a simple blood test. This is critical if you are a newly diagnosed celiac patient, or if you think you might have celiac disease and have not yet been tested. Try these three useful tips to further help avoid nutrient deficiencies.
3 TIPS FOR AVOIDING NUTRIENT DEFICIENCY ON A GLUTEN FREE DIET
seasons also insures consumption of a variety of nutrients in our diet.
1. Eat a balanced diet with a wide variety of foods including lean proteins (plant or animal based), healthy fats and complex carbohydrates. If you do not consume animal products, speak to your health care provider about supplements you may need to take to support your immune system.
3. Keep consumption of boxed foods (processed, pre-packaged foods) to a minimum. Most are devoid of nutrients and act as filler in our diet, sometimes preventing us from focusing on more nutrient-dense whole foods needed for optimal health.
2. Choose in-season fruits and vegetables for maximum nutrient benefits when produce is at its peak. Eating with the
Read more about nutrient deficiencies common in celiac disease in my book, The Gluten Free Solution.
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root cause medicine
EATING SOURDOUGH OR EZEKIEL BREAD ON A GLUTEN- F R EE DI E T
R O OT C A S U E M E D I C I N E / E AT I N G S O U R D O U G H O R E Z E K I E L B R E A D O N A G LU T E N - F R E E D I E T
BY DR. VIKKI PETERSEN
DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN EFFECT”. ROOT CAUSE MEDICAL CLINIC IS A DESTINATION CLINIC AND TREATS PATIENTS FROM ACROSS THE COUNTRY AND INTERNATIONALLY. IF YOUR HEALTH IS NOT TO THE LEVEL YOU DESIRE, CONSIDER CONTACTING THEM FOR A FREE CONSULTATION – 408-733-0400.
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Have you seen the article about sourdough bread being “naturally” gluten-free? Did it make you want to try it? It’s hard enough to be gluten-free without someone constantly tempting you with remarks like: “A bite won’t kill you.” “Try it; I made it just for you.” “Have you heard? Sourdough bread is ‘naturally’ gluten-free.” “Ezekiel bread is safe because it’s sprouted.” First, let’s understand that gluten is a very large protein, impossible for any human to digest. Did I just say that? Yes, I did. If you’re human; you cannot fully digest gluten. Does that mean ALL humans are gluten sensitive? No; it simply means that the very large, convoluted, difficult to digest gluten protein CANNOT be fully digested by humans.
you have celiac disease or gluten sensitivity, also known as non-celiac gluten sensitivity.
where cheating with gluten will get me, and you too, if you’re sensitive.
Knowing is critical because if your immune system reacts to this protein, you WILL suffer ill health of one sort or another if you continue to eat it, regardless of how small the amount.
O NE WO NDE RS, H OW D O THESE UNTRUTH S G E T STARTED ? Many times it’s decent research that has been misconstrued by a non-doctor who is writing an article for a magazine. The science or health writer doesn’t fully comprehend the science (understandable when you look at the language used in research articles) and takes what they do understand and runs with it.
W HAT CAN YO U E XP ECT? Well, gluten is associated with over 300 symptoms and conditions and is known to affect every organ and system of the human body. Therefore if it’s bothering you, there is a myriad of possible symptoms it can cause and it differs person to person. Digestive problems, headaches, joint and body pain, brain fog, fatigue, weight problems, anxiety, depression, allergies, skin conditions, autoimmune disease, liver disease and on and on and on.
Cows can digest gluten, but they have four stomachs and chew their cud.
Therefore, when there’s a new “buzz” about the latest way to eat gluten that supposedly won’t bother you, or not much anyway, I all but want to tear my hair out.
It’s VERY important to know if gluten is a problem for you. You must find out if
I know you miss gluten, so do I! What I don’t miss is feeling ill and that’s exactly
Compound the lack of full understanding with the desire to “entice readers”, and you have untruths spreading like wildfire. Take the 2011 research published in Clinical Gastroenterology and Hepatology. The authors were simply trying to create a bread that wouldn’t bother those suffering with celiac disease, despite it containing wheat flour – certainly a goal-worthy endeavor. Let’s see where the confusion arose by starting with what the researchers actually did. First note this was a very small study – 13 individuals started; only 11 completed the full 60 days. The researchers took celiac
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R O OT C A S U E M E D I C I N E / E AT I N G S O U R D O U G H O R E Z E K I E L B R E A D O N A G LU T E N - F R E E D I E T
Do you get confused by certain headlines about food or your health?
root cause medicine
patients whose disease was fully under control and put them in 1 of 3 groups and fed them bread for 60 days – 7 ounces per day, equivalent to about 4 to 7 slices per day. Group 1 was fed regular bread with over 80,000 ppm of gluten. Note: “gluten-free” is considered anything below 20 ppm (parts per million). Now you see what kind of “hit” you get from gluten. Not surprisingly, 2 out of 6 celiac individuals in this group were forced to drop out because they became so ill. And everyone in this group was discovered to suffer adverse effects based on follow-up blood and biopsy results. Again, no surprise, they were eating gluten bread. Group 2 contained just 2 participants. Their bread was hydrolyzed (the protein is broken down with the use of fermentation with sourdough lactobacilli organisms plus the use of other fermented foods) such that its gluten content was a mere 2,480 ppm – still obviously far above the 20 ppm considered to be gluten-free, but also 70% less gluten than standard bread.
How do you think this group did? Well, they have celiac disease and they were eating gluten so, again, not surprisingly, they developed negative effects demonstrated by follow-up blood and intestinal biopsy testing. Last, there was the final group. Group 3 contained 5 participants and their bread was so well and fully hydrolyzed (still using the process used in group 2’s bread – sourdough organisms) that the finished product contained only 8 ppm gluten. Ah. Now we had a gluten-free bread, by
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definition (remember, under 20 ppm gluten). How do you think this group did? Yes. No surprise, celiac eating a gluten-free bread suffered no ill effects. They felt fine and their blood tests and biopsy all remained normal. What IS interesting of course, is that the researchers STARTED with wheat and made a wheat bread gluten-free through hydrolyzing it with natural probiotic organisms and the use of fermentation. But please understand this: the bread
Gluten is impossible for humans to digest.
Gluten is associated with over 300 symptoms and conditions and is known to affect every organ and system of the human body.
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R O OT C A S U E M E D I C I N E / E AT I N G S O U R D O U G H O R E Z E K I E L B R E A D O N A G LU T E N - F R E E D I E T
Ezekiel bread is made from sprouted whole grains, seeds and often nuts. Ezekiel bread is NOT gluten-free.
root cause medicine
R O OT C A S U E M E D I C I N E / E AT I N G S O U R D O U G H O R E Z E K I E L B R E A D O N A G LU T E N - F R E E D I E T
served to group 3 is NOT available anywhere on any market’s shelf. Standard sourdough bread is NOT gluten-free and won’t be, based on how it’s typically made. This study shows that such a bread IS possible, and that IS what the researchers were excited about. But they NEVER said their conclusion was that sourdough bread was safe for celiac patients or those with gluten sensitivity – never! Yet, that’s what the tantalizing, titillating headlines read. Very frustrating! Hopefully that clears up the sourdough bread issue for you. N OW, L E T’ S TAL K ABO UT E Z E K I E L BRE AD. Ezekiel bread and sprouted grains of wheat, rye, barley, or any wheat “cousin” such as faro, etc., DO contain gluten. It may be less and you may FEEL okay or less bad, but eating gluten as a celiac or gluten sensitive individual DOES compromise your health. Follow-up labs will prove it. IMPORTANT: Gluten can be insidious in this regard. Some individual get the smallest crumb and feel terrible. I consider them lucky. That may sound odd but it’s truly good their body lets them know it doesn’t like what they just ate. For others, they can “cheat” or have something like sprouted wheat and not “feel” a negative result. The negativity IS happening, but they are unaware of it. Obviously it’s more difficult for that person to be “good” on their diet when they receive no clue they cheated. They are still suffering ill effects; gluten IS shortening their life; their health IS being compromised. They just don’t “feel” it. A proper lab test will show it but not everyone has the wherewithal to get regular lab tests. The labeling laws have made it easy for us. If it doesn’t say gluten-free don’t eat it.
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Ezekiel bread used to have some confusing data on its label, but that was cleared up years ago. It’s not gluten-free and it doesn’t say it is. MY ADVICE: go with that and avoid catchy headlines until you run them by me first. I’m here to decipher such confusions. If you are wondering if you have a problem with gluten, or have removed gluten from your diet and feel better but still have some symptoms that bother you—contact us for a Free Consultation – Call (408) 733-0400. If you are not local to us you can still receive help, our Destination Clinic treats patients from across the country and internationally. We help the world’s busiest people regain, retain and reclaim their health, energy and resilience. We are here for you. To reclaiming your best health, Dr. Vikki Petersen DC, CCN Certified Functional Medicine Practitioner Founder of Root Cause Medical Clinic Author of “The Gluten Effect” Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”
REFERENCES: Clinical Gastroenterology and Hepatology. 2011 Jan;9(1):24-9. doi: 10.1016/j.cgh.2010.09.025. Epub 2010 Oct 15. Safety for patients with celiac disease of baken goods made of wheat flour hydrolyzed during food processing. Greco L, Gobbetti M, Auricchio R, Di Mase R, Landolfo F, Paparo F, Di Cagno R, De Angelis M, Rizzello CG, Cassone A, Terrone G, Timpone L, D’Aniello M, Maglio M, Troncone R, Auricchio S.
recipe
BY DR. VIKKI PETERSEN
I don’t eat much bread and I don’t recommend it for patients. Why? It’s refined. Even if it’s gluten-free, when you take a healthy grain and grind it into flour you now have a refined carbohydrate – one that will raise your blood sugar, cause you to crave sweets and move you in the direction of weight gain and degenerative disease. Poor bread; I’ve labeled it a nutritional criminal!
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RECIPE SCRUMPTIOUS NUT & SEED BREAD
SCRUMPTIOUS NUT & SEED BREAD
nutrition
CONTINUED FROM PAGE 21
But what if you could enjoy a rich, satisfying bread that had no flour? And what if that bread required no bread making machine, no yeast, no chopping, and nothing more than a bowl and a spoon? Sound too good to be true? I know, but this bread is all that – a one bowl, no rising, simple, basic and whole food bread. There’s a story behind this bread: My son traveled to Russia where awareness of gluten is limited. The family he was visiting was in the food
business and they kindly created a bread for him that was gluten-free. When he described it as “some nuts and seeds smooshed together”, I was intrigued. Upon researching, I discovered several recipes that used nuts and seeds and my son agreed the pictures looked very similar to what he enjoyed in Russia. I typically acknowledge the source of a recipe, but the recipe I used for inspiration was already duplicated on many website; therefore I didn’t know to whom to attribute authorship. As usual, I made some changes, endeavoring to make it
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as healthy as possible, and I love the way it turned out. I think you’ll be amazed how easy and tasty this bread is. Since it’s loaded with seeds and nuts, it’s quite filling, so one slice is pretty satisfying. It’s best toasted, in my opinion. One note: the original recipe was made with oats and as long as you tolerate them, the bread turned out great. To give you options, however, I made the next loaf with quinoa flakes and used less of them, while bolstering the seed content. In my opinion this version turned out even better.
nutrition
RECIPE SCRUMPTIOUS NUT & SEED BREAD
QUINOA SEEDS
CHIA SEEDS
INGREDIENTS
DIRECTIONS
· 1 cup organic sunflower seeds · ½ cup organic pumpkin seeds · ½ cup organic flax seeds · ½ cup organic almonds · 1 ½ cups organic gluten-free rolled oats OR 1 cup quinoa flakes · 2 Tablespoon organic chia seeds · 4 Tablespoon psyllium seed husks · 1 teaspoon Himalayan sea salt · 1 Tablespoon organic maple syrup · 3 Tablespoon melted organic refined coconut oil · 1 ½ cups filtered water · Optional: ½ teaspoon chopped fresh rosemary or caraway seeds
Place all dry ingredients into a large bowl, stir to combine. Whisk the wet ingredients, maple syrup, oil and water, together. Add the wet ingredients to the dry and mix well until everything is completely combined, leaving no dry ingredients. The dough is fairly thick. Press the dough into a greased, small loaf pan, smoothing the top of the loaf. Allow to sit on the counter top for at least 2 hours or even overnight. Preheat oven to 350°F. Place loaf pan in the oven and bake
for 20 minutes. Remove bread from loaf pan and place it upside down directly on the rack (I used a pizza pan) and bake for another 20-30 minutes. Bread is done when it sounds hollow when you tap it. Let the bread cool completely before slicing. It’s delicious fresh, but also great toasted after you refrigerate it. Store bread in a tightly sealed container for up to five days in the refrigerator. To keep it longer, take individual slices and place them in the freezer. See more of Dr. Vikki’s nutritious recipes here!
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N U T R I T I O N / W H AT YO U D O N ’ T K N OW A B O U T W I L D S A L M O N
nutrition
BY ANDREA BEAMAN
WHAT YOU DON’T KNOW ABOUT WILD SALMON (THAT WILL MAKE YOU GAG!) 2 6 / F O O D S O L U T I O N S M A G A Z I N E / J U LY - A U G U S T I S S U E
ADDITIONAL NOTES FROM THE EDITOR:
I want to caution you not to let this knowledge alarm you, but instead let it ARM you. Now that you are aware of an issue of tape worm in SOME wild salmon, you can make the best decision for you and your family in terms of what you consume. For a reliable resource and a sound explanation on the topic, I encourage you to read this article from the CDC from February of this year. Remember, knowledge is power! Gigi
If you are like me and enjoy eating salmon what the heck are you supposed to do?
Energetically, I love that wild salmon has the strength and ability to swim upstream, against the raging currents and rocks, to spawn. Wow! That’s a powerful creature with some pretty serious energy!
For example if I’m going to go out to eat sushi (which isn’t that often), I’m actually going to opt for the farmraised salmon. It’s a better choice for right now while the wild salmon population is infected.
Unfortunately, the wild salmon populations have been contaminated with a parasite (Japanese tapeworm). Eek!
And, when I cook wild salmon at home, I marinate it with garlic before cooking it. Parasites do NOT like garlic. As an additional safety meas-
Well for starters, don’t eat wild salmon raw. When you cook the salmon it kills the little critters.
ure, instead of having the fish medium rare, which is what I normally prefer, I’ll have it cooked well. It’ll still be delicious. Our food will always go through periods of contamination with bacteria and/or parasites. It’s just part of life. But, there are ways you can protect yourself and still get great quality meals. Below is a recipe to ensure you remain critter free. If you’re totally grossed out by the parasite/salmon factor, you can swap out the salmon in most recipes and use any other fish you like. That goes for my Marinated Baked Salmon recipe in this issue, too!
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N U T R I T I O N / W H AT YO U D O N ’ T K N OW A B O U T W I L D S A L M O N
I love eating wild salmon. It’s less fatty than farmed raised salmon, isn’t fed any antibiotics, and it’s healthier because it gets to swim and roam free, eating a wide variety of foods that give it it’s naturally red and pink color (shrimp and seaweed).
food
F O O D / M A R I N AT E D B A K E D S A L M O N
MARINATED
BAKED SALMON BY ANDREA BEAMAN
Prep time 5 minutes Cook time 15 minutes Total time 20 minutes
Preheat oven to 375.
Serves 4
Place fish onto the parchment paper and bake 10-15 minutes depending on the thickness of the fish.
INGREDIENTS · 1 pound wild salmon, cut into 4 equal sized pieces · 2 garlic cloves, peeled and minced · 2 tablespoons ginger, peeled and minced · 2-3 tablespoons mirin rice wine · 1½ tablespoons toasted sesame oil (or other oil) · ¼ cup gluten-free soy sauce or gluten-free tamari · ¼ cup water DIRECTIONS Combine garlic, ginger, mirin, tamari, sesame oil, and water, and pour into the on top of fish. Marinate 30-35 minutes on the counter or inside the refrigerator for up to three hours.
Lay a piece of parchment paper onto a baking tray.
Ten minutes per inch of thickness.
Mirin is a type of rice wine, common in Japanese cooking, not to be confused with rice wine vinegar. Mirin adds sweet flavor and a glossy finish to sauces. You can find mirin in Asian markets, some large grocery stores and online.
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If you cannot eat gluten-free soy sauce (or tamari), you may substitute an equal amount of coconut aminos. Coconut aminos is gluten and soy-free and makes a great substitute for gluten-free soy sauce for individuals who also cannot eat soy.
F O O D / M A R I N AT E D B A K E D S A L M O N
J U LY - A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 2 9
AMERICA’S ORIGINAL CRAFT VODKA
My American vodka beats the giant imports every day. Try American! It’s better.
iT to’s TIPSY GUGELHOPF More gluten-fre e goodness from cake in the su Blackbird Bake mmer and man ry and Tito’s Ha y of the bundt ndmade Vodka! cakes you see Nothing is mor are loaded with e gorgeous than the cake abso spirits! The al rbs all the liqui a scallope cohol bakes of d leaving you f in the oven, bu d bundt with a sinfully t the sugar in moist crumb.
INGREDIENTS:
DIRECTIONS:
• 4 tblsp. Tito’s Handmade Vodka
Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons Tito’s Handmade Vodka until pale and creamy.
• 2 ¼ cups Blackbird Bakery Cake & Muffin Blend • 4 eggs, separated • 1 ¼ cups sugar • Zest of 1 lemon • Zest of 1 orange • 1 tblsp. vanilla • 1 ½ tsp. baking powder • 1 cup half and half • ½ cup cocoa powder • 1 tblsp. instant coffee • 1/2 cup water
Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder. Alternating with the half and half, add the sifted flour and baking powder to the yolk mixture and mix on medium until the batter is very smooth and well combined. In a clean bowl, beat the egg whites with a pinch of salt and 2 teaspoons sugar until glossy peaks form. Fold into the batter. Spoon half of the batter into a separate bowl. In a measuring cup, whisk the cocoa powder, with the instant coffee. Zest the orange into the cocoa powder. Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth. Spoon a small amount of the blonde batter into the bottom of the pan. Then add a layer of the chocolate batter. Repeat until all of the batter has been used. The cake will marble as it bakes. Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The cake is done when it pulls from the sides of the pan and a wooden skewer inserted in the middle comes out clean. Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to cool completely. Dust with powdered sugar and serve with freshly whipped cream. Serves 12.
in season now
1 POUND OF FRESH TOMATOES IS ABOUT 2 ½ CUPS CHOPPED OR 3 CUPS SLICED.
W H A T ’ S I N S E A S O N : J U LY A N D A U G U S T
THERE ARE ABOUT 3 LARGE TOMATOES IN A POUND.
WHAT TO EAT RIGHT NOW!
JULY & AUGUST YES, AVOCADOS ARE A FRUIT!
FAT, ONE OF THE THREE MACRONUTRIENTS IN AVOCADOS, (ALONG WITH PROTEIN AND CARBOHYDRATES) ACCOUNTS FOR BETWEEN 71 AND 88% OF THE FRUIT’S TOTAL CALORIES.
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Avocado Blueberries Blackberries Cherries Corn Cucumbers Green Beans Fresh Herbs Salad Greens Peppers Peaches Plums Mangoes Summer Yellow Squash Zucchini Tomatoes
food
W H AT I S I T ? Burdock is a relative of the daisy and is native to Europe and Southeast Asia. While it grows in North America as a weed, it is cultivated in Japan for culinary use. W H AT D O I D O W I T H I T ? The root of burdock is the part used medicinally and in cooking. W H Y D O I WA N T TO USE IT? While no single compound in burdock has been isolated as having specific healing properties, the antioxidant compounds in burdock root are
known for their anti-inflammatory, antioxidant and antibacterial effects. HOW DO I USE IT? Extracts and powders of burdock are available in many health food stores, but you can also eat the root. See page 36 for a recipe using burdock.
• Anyone
taking blood thinners
As always, we recommend you speak to your health care professional before making any dietary changes.
SOME PEOPLE WHO M AY N OT WA N T TO USE BURDOCK: • Pregnant or nursing mothers • Individuals with an allergy to daisies and related plants (including ragweed) • People who suffer from dehydration • Those with low blood sugar J U LY - A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 5
FOOD / BURDOCK ROOT
BURDOCK R O OT
food
ALARIA AND WAKAME ARE TYPES OF ALGAES, EATEN FOR THEIR NUTRITIONAL BENEFITS. WHILE IT IS MORE COMMON IN FAR EASTERN CUISINE, IT IS GAINING POPULARITY IN NORTH AMERICA.
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food
CURRIED LENTILS WITH
BY ANDREA BEAMAN
Serves: 4 serving INGREDIENTS 1½ cups green lentils 1 tablespoon olive oil • 1 onion, peeled and diced • 1½ -2 teaspoons curry powder • 1 teaspoon cumin powder • 3 garlic cloves, peeled and minced • 3 celery stalks, diced • 2 carrots, diced • 1 large burdock root, peeled and diced • 4-inch piece of alaria seaweed or wakame, chopped • 4-5 cups water • 1 bunch spinach, washed • 1½ teaspoons sea salt • ¼ teaspoon black pepper • 1 cup cilantro (or parsley), chopped • •
DIRECTIONS Rinse lentils, cover with 2 cups water and soak overnight or 8-10 hours. In a large soup pot, sauté onion in olive oil on medium heat. Add curry, cumin and pinch of salt and coat the onions. Add garlic, celery, carrots, and burdock and cook 2-3 minutes. Pour off the lentil soaking water and discard. Put lentils, alaria plus 4 cups fresh water into the soup pot and bring to a boil. Cover and reduce heat to simmer for 20 minutes. Add spinach, plus black pepper and remaining salt. Cover and continuing cooking 10-15 minutes. Toss in cilantro and serve.
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FOOD / CURRIED LENTILS WITH BURDOCK ROOT
BURDOCK ROOT
NUTRITION / MANAGE STRESS TO PREVENT WEIGHT GAIN
nutrition
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MA N AG E ST R ESS TO P R EV E N T WEIGH T G A I N AN ACTION PLAN BY DR. BRUCE HOFFMAN
To complicate matters, high levels of cortisol circulating in the blood result in an increase in the mobilization of protein breakdown from muscle tissue, a process known as gluconeogenesis. This protein is converted to glucose for energy. Also, if the increased blood sugar is not used immediately for energy use, it is stored as abdominal fat. This is why chronic sustained stress leads to muscle loss as well as fat deposition. Loss of muscle mass is a serious problem as muscle is metabolically very active and helps to increase metabolism, which is essential for weight loss. Furthermore, as cortisol is increased, it continues to raise the blood sugar level and lead to the increase of its opposing hormone, insulin. Insulin lowers glucose when it is too high. If insulin production remains higher than normal for sustained periods, this can lead to a pre-diabetic condition known as metabolic syndrome. Cortisol also interferes with a protein known as tyrosine, which is essential for thyroid hormone production. Excess cortisol leads to decreased thyroid
function and a lowered metabolic rate, a further problem in weight gain. On an average day, most people experience eight to ten major triggers to their stress response. It has been estimated that our autonomic nervous systems are designed to respond to a major stressor only every three months. Each time our stress response is activated and our cortisol levels go up, we sometimes experience an urge to eat something soothing or stimulating. Our stress responses, also known as fight-or-flight responses, can be triggered by many everyday occurrences, such as being involved in an upsetting conversation or interaction, being cut off in traffic, realizing that we have left an important document at home, or not being able to find our keys. Not only can stress make unhealthy foods more tempting, but it can also impair our bodies’ processes of digesting our food and absorbing nutrients. The best time to eat is when you are feeling safe and relaxed because that is when your body can digest food most efficiently and thereby enhance your metabolism, which leads to fat loss.
ACTION PLAN FOR STRESS-FREE EATING: DOS AND DON’TS DOS: • Eat while sitting down in a relaxed atmosphere. • Eat at a comfortable pace; stay conscious of the process. • Chew every bite many times before swallowing.
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NUTRITION / MANAGE STRESS TO PREVENT WEIGHT GAIN
When we are under a lot of stress, we are not only more likely to overeat but we are also more likely to eat foods that are high in sugar and fat. Researchers at the University of California, San Francisco, have discovered a link between chronic stress and obesity; people who have high-stress levels produce higher levels of the hormone called cortisol, which often leads to increased eating of high-caloric foods, including sugar and candy.
nutrition
If your stress level is high, you’re probably eating foods you shouldn’t.
Set your fork or spoon down on your plate between bites. • Take a moment to feel grateful for the food and the person or people who prepared it for you. • Pay attention to the internal signals that tell you when you are full • Eat in silence for one meal each week, savouring the flavour of each mouthful of food • Remember that food is for nutrition. Continuing to eat after you are satisfied overloads the digestive system, resulting in a build-up of toxicity in your body • Learn to include a variety of the six tastes in your meals: sweet, sour, salty, bitter, pungent, and astringent. Each taste has a subtle yet distinct effect on our physiology. • Kindle your appetite by eating a few pieces of freshly sliced ginger sprinkled with lemon juice fifteen minutes before your meal. • Eat freshly prepared foods. Lightly cooked foods are preferable to raw or over-cooked foods. • Sit quietly for a few minutes after finishing your meal. Focus your attention on your bodily sensations.
NUTRITION / MANAGE STRESS TO PREVENT WEIGHT GAIN
•
DON’TS: • Don’t watch TV, drive, or have upsetting conversations while eating. • Don’t eat out of boxes or bags. Put your food on a plate or in a bowl. • Don’t eat while highly emotional. • Don’t eat while driving • Don’t eat unless you feel hungry. Think of your capacity for food as an “appetite gauge,” whereby 1 on the dial means that you are famished and 10 means that you are completely full. Eat when your appetite drops to around 2 or 3. • Don’t eat any more when you’re satisfied or when your “appetite gauge” is 6 or 7. • Don’t eat or drink too many ice-cold foods and beverages, as these can significantly reduce the absorption of specific foods by diluting the acid produced by your stomach, which is essential for protein breakdown.
Chronic stress causes weight gain, muscle loss and general poor health.
Don’t eat erratically when your life is hectic and you are suffering from high levels of stress. This will lead to inefficient energy production, weight gain, and obesity. •
USE YOUR BREATH TO LOWER YOUR STRESS Before you begin your meal, sit quietly and close your eyes. Then do the following: • Breathe in slowly to the count of four. • Hold your breath to the count of four. • Breathe out to the count of four. • Hold the exhale to the count of four. • Repeat the cycle three times. This exercise will reset your autonomic
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nervous system, shifting it from a fight-flight-activated stress response (which shuts down digestion and gut motility) to a rest, relaxed, and digestive healing response (which optimizes motility and the absorption of nutrients), lowering the stress hormone cortisol in the process. About the Author Dr. Hoffman is the medical director of The Hoffman Centre for Integrative Medicine. He is a leader in the field of integrative and functional medicine, applying his 7 Stages to Health and Transformation model in his approaches to chronic disease diagnosis and treatment.
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nutrition
BY DR. KARA FITZGERALD WITH KAREN L. HERB
Do you ever wonder what all the fuss is about herbs? Does it really make a difference if I use herbs to season my salmon, chicken or vegetables? Absolutely it does! There is abundant science to back up claims of the health benefits of herbs like rosemary.
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N U T R I T I O N I S R O S E M A RY N AT U R A L C U R E- A L L?
IS ROSEMARY A NATURAL CURE-ALL?
nutrition
For example, even small amounts of rosemary: • Yield gene balancing (epigenetic) effects • Improve memory • Support the nervous system • Boost immunity • Help fight cancer
BALANCED GENE EXPRESSION (OUT-SMARTING YOUR GENES!) Rosmarinic acid, thought to be a real rock star component of rosemary, is a natural phenolic compound that has adaptogenic properties which support balanced methylation.
environment, including dietary factors such as herbs.
Rosemary is a wonderful member of your functional nutrition kitchen toolkit!
Phenolic compounds – these compounds are known for their cancer preventing properties. Adaptogenic properties – compounds that stabilize body processes and promote balance on a cellular level. Methylation – methyl groups control many body processes from stress response to cellular repair.
FIGHT INFLAMMATION. Rosemary is a potent antioxidant and anti-inflammatory agent. These factors are attributed to its concentrations of phenolic acids and various other naturally occurring compounds in the plant.
ROSEMARY IS A RELATIVE OF MINT. Rosemary (Rosmarinus officinalis) is a perennial herb native to the Mediterranean. It is a member of the mint family and grows on a small evergreen shrub. It has a woody smell and a pungent flavor that pairs well with many dishes. THERE ARE NUMEROUS KNOWN MEDICINAL USES OF ROSEMARY. Rosemary, a potent herb with powerful properties, has long been used in traditional medicine to improve digestion and memory, to stimulate hair growth and to support the circulatory and nervous systems.
In other words, rosmarinic acid can aid in healthy cellular regeneration and optimal gene expression. It’s one of the epigenetic adaptogens that we recommend in the Methylation Diet and Lifestyle eBook. So, if you thought you were stuck with the genes you were born with, think again! Your genetic expression is a product of your genes AND your
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HIGHLIGHTING ROSEMARY’S HEALTH BENEFITS
IMPROVE MEMORY AND MOOD. Rosemary extract and rosemary aromatherapy both show promise in scientific trials involving memory, concentration and cognition. What’s more is that studies on elderly individuals show eating rosemary has even more memory and mood boosting power! Additional studies demonstrate improved memory, alertness and contented feelings with rosemary aromatherapy. We love to
nutrition · Try mixing it with some butter or even
use rosemary aromatherapy when we’re working on research and writing projects, attending lectures, reading books, and more. More studies have found that carnosic acid found in rosemary provides neurological protection to the brain and can help prevent the neural degeneration associated with Alzheimer’s Disease.
Another trial studied the effects of a rosemary extract on allergic airway inflammation caused by dust mites. The rosemary extract, high in rosmarinic acid, inhibited the number of inflammatory eosinophils, neutrophils, and mononuclear cells (these are pro-inflammatory immune cells) in the airways and bronchial fluid. RELIEVE INDIGESTION. The German Commission E Monographs approved rosemary for this use back in 1985 with recommended doses of 10-20 drops of rosemary essential oil or 4-6g of dried herb. While there are no clinical trials to support the use of rosemary to help relieve dyspepsia, or indigestion, Europeans have been using it this way for some time. RELIVE PAIN. The German Commission E Monographs also approve rosemary oil as a topical agent used for muscle pain, arthritis and improved circulation. A 2014 clinical trial found that twice daily consumption of a tea high in rosmarinic acid for 16 weeks reduced osteoarthritic knee pain and stiffness. STOP HAIR LOSS. A recent clinical trial compared the effects of rosemary oil versus minoxidil (a hair
· Make your own rosemary-infused olive
regrowth medication) in treating male pattern baldness. The study showed that both were equally effective! In fact, the group using rosemary oil had decreased symptoms of scalp itching. FIGHT CANCER. There is a body of mounting scientific literature related to rosemary and its anti-cancer activity. In addition to its protective antioxidant action, rosemary has demonstrated anti-mutagenic, anti-tumor and chemoprevention properties in lung, breast, colon and pancreatic cancers just to name a few. The star constituents at play here are carnosic acid, carnosol and rosmarinic acid which act to modulate cancer signaling pathways and down-regulate tumor progression. Studies have found exciting effects of rosemary including preferential targeting of prostate cancer cells and enhancement of breast cancer chemotherapy. It will be exciting to watch as this scientific evidence continues to develop! So now you see the wonderment of rosemary, let’s look at some easy ways to incorporate it into your diet.
TIPS FOR INCORPORATING ROSEMARY IN YOUR DIET AND ENVIRONMENT WHOLE OR DRIED ROSEMARY · Rosemary makes a wonderful marinade or seasoning for chicken, beef, salmon, potatoes or vegetables. It’s a welcome addition to just about any soup or stew and it pairs particularly well with citrus, garlic, butter and olive oil.
oil, mix it into your bread dough or add a sprig to your lemon water to really spice things up! · Rosemary tea is a delightful way to reap the benefits of this herb. Simply steep fresh or dried rosemary in boiling water and enjoy! Add some lemon zest/rind and a touch of honey for a special treat. See a special, simple recipe for Lemon Rosemary tea on page 60! ROSEMARY ESSENTIAL OIL · Diffused as a mood and brain booster · Add to your culinary creations. A drop or too will add a potent flavor to any dish or beverage, just be certain to purchase food grade essential oil. ABOUT THE AUTHORS
Dr. Kara Fitzgerald, ND, IFMCP, received her doctorate of naturopathic medicine from National College of Natural Medicine in Portland, Oregon. She completed the first CNME-accredited post-doctorate position in nutritional biochemistry and laboratory science at Metametrix (now Genova) Clinical Laboratory under the direction of Richard Lord, Ph.D. Her residency was completed at Progressive Medical Center, a large, integrative medical practice in Atlanta, Georgia. Dr. Fitzgerald is lead author and editor of Case Studies in Integrative and Functional Medicine, a contributing author to Laboratory Evaluations for Integrative and Functional Medicine and the Institute for Functional Medicine’s updated Textbook for Functional Medicine. She has been published in numerous peer-reviewed journals. Dr. Fitzgerald is on faculty at the Institute for Functional Medicine, and is an Institute for Functional Medicine Certified Practitioner. She was formerly on faculty at University of Bridgeport in the School of Human Nutrition and the School of Naturopathic Medicine. She is a clinician researcher for The Institute for Therapeutic Discovery. Dr. Fitzgerald regularly lectures internationally for several organizations and is in private practice in Sandy Hook, Connecticut. Karen L. Herb, MS earned her master’s degree in Functional Nutrition from the University of Bridgeport, CT. Karen’s passion for nutrition sprouted after she began educating herself about food policy and practices. Her background in the legal field gave her a unique perspective on the interplay of scientific evidence and nutritional policies and recommendations. The deeper she delved into evidence based nutrition, the more passionate she became about promoting a whole food, mindbody approach to nutrition and wellness. Seeking to specialize in functional nutrition she joined Dr. Kara Fitzgerald as a nutrition resident in January 2017 and is working towards her Certified Nutrition Specialist Certification.
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N U T R I T I O N I S R O S E M A RY N AT U R A L C U R E- A L L?
REDUCE ALLERGY AND ASTHMA SYMPTOMS. A double-blind clinical trial studied the effects of rosmarinic acid supplementation on mild seasonal allergy symptoms. The patients receiving rosmarinic acid reported significantly reduced symptoms such as itchy nose and watery, itchy eyes as well as significantly decreased numbers of nasal inflammatory markers.
Greek yogurt for an interesting spread.
recipes
R E C I P E S / J U LY & A U G U S T
Summer is in full swing and this month’s eclectic mix of recipes says “Anything Goes!” July and August are the hottest months of the year in many parts of the country, so an all-natural fizzy Homemade Italian Soda is a sure-fire way to cool down without any junk ingredients. Put some sizzle on with international flair when you delight your family with Masala Baingan (it’s grilled eggplant!!) and crisp, cool, colorful spring rolls! And even though no one wants to think about it, late summer means school buses start rolling into our mornings and afternoons again. We can cure those back-to-school blues with Chocolate Frosted Vanilla Cake Squares! Turn the page and dig in!
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food
HEALTHY HOMEMADE
F O O D / H E A LT H Y H O M E M A D E I T A L I A N S O D A S
ITALIAN SODAS BY DR. VIKKI PETERSEN
Sodas are fun to drink, but the large amount of sugar, high fructose corn sweetener (did you know there’s mercury residues in high fructose corn sweetener -HFCS?), and other chemicals and additives, make sodas a terrible idea when it comes to making a healthier body. Personally I was never big on carbonation and didn’t grow up drinking soda, so it was never difficult for me to avoid. But I’m frequently asked about soda ideas from patients and I’m happy to share this new family favorite. Some people actually will drink more water if it’s carbonated and flavored. I’m happy to get creative if it makes you drink more water, so the recipes below came from that desire. Get creative and make any flavor you want; let me know what you come up with. 4 8 / F O O D S O L U T I O N S M A G A Z I N E / J U LY - A U G U S T I S S U E
INGREDIENTS · 12 ounces sparkling mineral water · Juice of ½ organic lemon, lime, or grapefruit. [Optional: place fresh berries, or even cucumber slices, in your water to flavor it. · 1 dropper Sweet Leaf stevia DIRECTIONS Pour a 12 ounce glass of sparkling mineral water. Add juice from the organic fresh citrus fruit of your choice. I love 1/2 organic Meyer lemon You can substitute organic raspberries, strawberries, etc. for the citrus or use both. 1 dropperful of Sweet Leaf Stevia – we use the unflavored but the company has about 10 different flavor varieties to choose from. See more of Dr. Vikki’s nutritious recipes here!
food
MASALA BAINGAN (GRILLED EGGPLANT)
FOOD / MASALA BAINGAN
BY MAY ABRAHAM FRIDEL
Serves: 6 Serving size: 3 oz / 84 g Prep time: 1 hour Cooking time: 6 minutes INGREDIENTS · 2 medium eggplants, sliced into ½-inch-thick rounds · 1 teaspoon salt · 1 teaspoon hot paprika · 3 tablespoons ground coriander · 1 teaspoon ground black pepper · ½ teaspoon ground turmeric · ¾ teaspoon kosher salt · 2 tablespoons white vinegar · 1 tablespoon grapeseed oil
DIRECTIONS In a large bowl or baking dish, combine eggplant slices and salt and set aside for about 30 minutes. (The salt will draw moisture from the eggplant.) Rinse and drain eggplant in a colander and dry the slices.
EGGPLANT
GROUND TURMERIC
Place in a dry bowl or pan. In a small bowl, combine paprika, coriander, pepper, turmeric, salt, and vinegar and whisk to make the marinade. Add eggplant slices to marinade and set aside for 30 minutes to marinate. Brush marinated eggplant slices with oil. Preheat a cast iron griddle over high heat and place the eggplant slices on griddle. Cook for 3 minutes per side. COOK’S NOTES This dish also makes a delicious appetizer that can be served with a dollop of yogurt or mint chutney. Salting eliminates the acid in the eggplant and draws out excess moisture to prevent it from getting soggy. Be sure to rinse the eggplant and then pat it dry after salting.
©2017 by the American Diabetes Association, Inc.® Indian Cuisine Diabetes Cookbook is available at ShopDiabetes.org, in bookstores nationwide, or by calling 1-800-232-6733.
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GRAPESEED OIL
Renee Comet Photography FOOD / MASALA BAINGAN
NUTRITION FACTS:
Grapeseed oil is a by-product of winemaking; grape seeds are pressed to extract the oil. Grapeseed oil is high in omega-6 fatty acids.
Calories 70 Calories from Fat 20 Total Fat 2.5 g Saturated Fat 0.3 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 240 mg Potassium 480 mg Total Carbohydrate 11 g Dietary Fiber 7 g Sugars 4 g Protein 2 g Phosphorus 50 mg
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FOOD / KARELA (BITTER MELON) CHIPS
Renee Comet Photography
food
NUTRITION FACTS: Calories 60 Calories from Fat 30 Total Fat 3.5 g Saturated Fat 0.4 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 150 mg Potassium 230 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 1 g Protein 1 g Phosphorus 30 mg
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Substitute a bit of lemon or lime juice for amchoor if you prefer.
food
KARELA (BITTER MELON) CHIPS
Amchoor is dried, ground green mango. It is tart and used in Indian cooking to add tartness to a dish.
BY MAY ABRAHAM FRIDEL
reduce the bitterness of the melon. After 30 minutes, the bitter melon will ooze out excess water.)
Serves: 4 Serving size: about 7 chips Prep time: 35 minutes Cooking time: 20 minutes
After 30 minutes, squeeze excess water out of the melon and pat dry with a paper towel.
INGREDIENTS · 2 large (about 7 × 2 inches) or 3 medium bitter melons, washed, trimmed, and sliced into ½-inch / 13-mm rounds · 1 teaspoon salt, divided · 1 teaspoon amchoor (mango) powder · 1 teaspoon ground coriander · 1 teaspoon cayenne pepper · ¼ teaspoon ground turmeric · 1 tablespoon chickpea flour · 1 tablespoon rice flour · 1 tablespoon sunflower oil
In a medium bowl, combine the amchoor powder, coriander, cayenne, turmeric, chickpea flour, and rice flour; mix well. Toss the spice mixture with melon pieces, making sure melon is evenly coated, and set aside.
DIRECTIONS Preheat oven to 400°F. In a large bowl, combine the slices of the bitter melon and 3/4 teaspoon of the salt. Set aside at room temperature for 30 minutes. (This helps
©2017 by the American Diabetes Association, Inc.® Indian Cuisine Diabetes Cookbook is available at ShopDiabetes.org, in bookstores nationwide, or by calling 1-800-232-6733.
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FOOD / KARELA (BITTER MELON) CHIPS
Karela, or bitter melon, is a vegetable that is used extensively in Asian countries. It is widely grown and eaten in India, Southeast Asia, China, and East Africa, where it is appreciated for its nutritional value. In India it is considered to be a good vegetable option for people with diabetes. Bitter melon can be found in Indian and Asian markets.
food
VEGAN OAT CAKES
ALMOND MILK
F O O D / V E G A N OAT C A K E S
RECIPE COURTESY OF LILY’S SWEETS CHOCOLATES
INGREDIENTS DRY:
· 2 cups certified gluten-free rolled oats · 1 1/3 cups gluten-free all-purpose flour · ½ teaspoon baking powder · ½ teaspoon salt · ½ teaspoon ground cinnamon · 1 tablespoon chia seeds · 1 tablespoon hulled hemp seeds (also called hemp hearts) · ¾ cup Lily’s Sweets vegan dark chocolate chips LIQUID:
· ½ cup almond milk (or other plant-based milk)
· ¼ cup oil · ½ cup unsweetened applesauce · ½ cup pure maple syrup
DIRECTIONS Preheat your oven to 350F and grease a cookie sheet (or use parchment baking paper to line the pan). Scoop the batter by rounded tablespoons and place mounds of dough two inches apart on the prepared pan. Bake approximately 20 minutes. Cool slightly before removing from pan and serving. Enjoy warm or cooled.
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HULLED HEMP SEEDS GROUND CINNAMON
F O O D / V E G A N OAT C A K E S
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ROSEMARY
LEMON TEA
FOOD / ROSEMARY LEMON TEA
BY ROMILLY HODGES, MS, CNS
Enjoy the many health benefits of fresh rosemary in a warm cup of tea! INGREDIENTS 2 sprigs fresh organic rosemary 1-2 slices organic lemon • 1 teaspoons honey, coconut palm sugar or stevia, optional • 1 cup boiling water • •
DIRECTIONS Remove the rosemary needles from their stem. You can easily do this by gripping the end that they are pointing towards and slowing pulling back along the stem in the opposite direction. Crush the rosemary needles in a mortar and pestle Place the rosemary, lemon and sweetener in a large mug. Cover with boiling water and let steep for 5-10 minutes. Enjoy!
Romilly Hodges, MS CNS CN, holds a Master’s Degree in Functional Nutrition from the University of Bridgeport, CT, and is certified by the Board for Certification of Nutrition Specialists as well as the State of Connecticut. Ms. Hodges is a Nutritionist with Dr. Kara Fitzgerald Functional Medicine.
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Click here to get your copy now!
H E A LT H Y R E C I P E / H E A LT H Y S P R I N G R O L L S
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healthy recipe
ORGANIC PEANUT BUTTER
BY DR. VIKKI PETERSEN DC, CCN
ORGANIC VEGGIES
Summer is the perfect time for these light, refreshing spring rolls!
You can add sprouts, organic tofu, quinoa in addition to a variety of vegetables. We had fun creating the sauce which, as made, is fairly spicy. You can avoid the sriracha or simply cut down the amount to make a milder version.
Yield: 4 to 8 rolls Have you ever made spring rolls? I always thought they were something relegated to eating out. They seemed as if they might be difficult to make and the sauce typically served with them tends to be pretty sweet so I avoided it. But my smart daughter brought home spring roll “paper” and we began experimenting. They are actually a lot of fun to make and you can use whatever healthy veggies you happen to have on hand. Think with colors of the rainbow so they’re pretty and healthy!
Coconut Aminos (a soy-free alternative to GF soy sauce) · ¼ cup of organic Tamari · 1 tablespoon sriracha (use less if you want it less spicy) DIRECTION Dip an individual rice paper in bowl of warm water for a couple seconds. Remove and place on a cutting board. Place prepared veggies into the middle, using about 1/3 to 1/2 cup total.
INGREDIENTS · Rice paper (make sure it is 100% gluten-free) · Thinly sliced organic veggies (approximately 3 inches in length) - consider 1/4 cup - each of bell pepper, carrots, arugula, purple cabbage, green onions, avocado, or anything else you have on hand. · Squeeze of organic lemon For the Sauce · ½ cup organic peanut butter · ¼ cup of Garlic flavored or regular
Squeeze some fresh organic lemon juice over the veggies. Tuck the sides in towards the middle and roll. Whisk all of the ingredients of the sauce in a bowl until smooth. Dip your spring roll in the sauce and enjoy! See more of Dr. Vikki’s nutritious recipes here!
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H E A LT H Y R E C I P E / H E A LT H Y S P R I N G R O L L S
HEALTHY SPRING ROLLS
A Natural
BEAUTY
mykind Organics vitamins are Certified USDA Organic,
NON GMO
Non-GMO Project Verified, Vegan and Gluten Free made
VER
Project I FI E D
no ngmoproject.org
from more than 30 whole foods, fruits and vegetables.
“I searched for certified organic, Non-GMO Project Verified, whole food supplements for years and could not find one that I would take, let alone recommend to anyone. I was surprised they didn’t exist and went looking for a partner to create them. I teamed up with Garden of Life because we share the same vision of bringing the highest-quality vitamins (unlike many that are derived from petroleum chemicals and synthesized in labs) to families everywhere. I wanted to take a multi from the same types of organic, nutritious foods I eat in my daily diet. I didn’t want a bottle of chemical isolates dressed up with organic fluff. The multi that I wanted to take didn’t exist, so that is why we created mykind Organics.” Alicia Silverstone Actress , NY Times Best-Selling Author, Health Advocate
Empowering Extraordinary Health®
Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
food
Dye-free, all-natural sprinkles are available online.
6 2 / F O O D S O L U T I O N S M A G A Z I N E / J U LY - A U G U S T I S S U E
food
GLUTEN FREE CHOCOLATE FROSTED
VANILLA CAKE SQUARES BY KARLA SALINARI
INGREDIENTS
DIRECTIONS
FOR T H E VANILLA CAKE S Q UAR ES :
Because the frosting is cooked and must be cooled, make it first.
DRY INGREDIENTS
2/3 cup organic coconut flour 2/3 cup organic arrowroot powder • 2/3 cup gluten free organic oat flour (*see Editor’s Notes below) • ¾ cup organic coconut palm sugar • ¼ tsp fine sea salt • ½ tsp baking soda • ½ tsp baking powder • Dye-free sprinkles • •
WET INGREDIENTS
5 eggs, lightly beaten • ½ cup unsweetened applesauce • 1 ½ tablespoon vanilla extract • 1/3 cup coconut oil, melted • ¼ cup unsweetened almond milk (you may substitute another plant-based milk here; or use regular milk, if you prefer) •
FOR T H E CH OCOLATE FR O ST ING:
¾ cup dairy-free chocolate chips 1 tablespoon organic coconut palm sugar • ¼ cup unsweetened almond milk (you may substitute another plant-based milk here; or use regular milk, if you prefer) • 2 tablespoons coconut oil, melted • 1 tablespoon vanilla extract • •
FO R T HE F R O ST I N G :
In a saucepan bring about an inch of water to a simmer. Set a glass bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. (*see Editor’s Notes below). Add the chocolate chips and stir occasionally as they soften. Once melted remove the bowl from heat. Add the rest of the frosting ingredients to the melted chocolate and mix well until the ingredients blend together and the mix starts to thicken. Set aside and let cool. FO R T HE CA K E :
Preheat the oven to 325°F. Grease a 9x9-inch baking pan; set aside. Add all dry ingredients (except sprinkles) to a medium-size mixing bowl and combine. In a large mixing bowl add the wet ingredients and mix using a whisk. Slowly add the combined dry ingredients to the wet ingredients and combine (careful not to overmix).
Pour batter into a greased 9 x 9 inch pan. Bake until the sides are golden and the middle is set, 30-35 minutes, or until a toothpick inserted comes out clean. Let cool for a few minutes, then flip onto a wire rack to cool completely. Lay cake on a piece of parchment paper, cover with chocolate frosting and decorate with sprinkles. Cut into squares or bars, serve and enjoy!
*Editor’s Notes: Be sure to use gluten-free purity protocol grown oats if you have celiac disease or another health issue that makes a gluten-free diet medically necessary for you. For the frosting, you may alternatively use a double-boiler (bain-marie)
About the Author: Karla Salinari is the Food Flip Blogger and Founder of OurFlipSideLife, as well as a wife and mother with a passion for keeping her family healthy through food flips.
Join Karla on Facebook, Twitter and Instagram for more delicious recipes!
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FO O D / G LU T E N F R E E C H O C O L AT E F R O S T E D VA N I L L A C A K E S Q UA R E S
While the recipe calls for organic ingredients, feel free to use what you have on hand or what you prefer. Using non-organic ingredients will not change the recipe outcome.
F O O D / H O W T O B O O S T K I D S ’ H E A LT H W H E N T H E S C H O O L B E L L R I N G S
back to school
HOW TO BOOST KIDS’ HEALTH WHEN THE SCHOOL BELL RINGS S AY G O O D - BY E TO S U G A R Bacteria and viruses feed on sugar, so cutting the sweet stuff will help reduce the risk of illness. Replace sugary snacks with fresh fruits like berries. Instead of sweet beverages, sip water infused with orange slices, cucumber, mint leaves or strawberries.
C AT C H S O M E Z Z Z Z Z Z The best preventative we can give our children and ourselves is consistently good sleep. Set a bedtime, make sure they get at least 8 hours each night and be sure to have the kids put any electronics away before turning in for the night.
INSPIRED BY DR. VIKKI PETERSEN, ROOT CAUSE MEDICAL CLINIC.
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GET GREEN Add more vegetables to the diet, especially green, non-starchy ones. Plants contain powerful nutrients that support immune health.
GET NUTTY Lauric acid in coconut and its derivative oil is a great friend of the immune system. Use unrefined virgin coconut oil for roasting vegetables or in baking.
PUCKER UP Fermented foods like sauerkraut, pickles and kombucha contain gut-friendly bacteria that support immune health. Be sure to seek out true fermented foods that contain live, active cultures. Ease these into the diet, as the taste may be too strong for some kids at first, if they aren’t used to eating fermented foods.
N EW
Introducing a space fleet of awesome crackers without the gluten.
Try Lance’s awesome new gluten free crackers. Available in baked cheese and original. Look for them in the gluten free aisle of your local grocery store.
FOOD / IT’S NOT EASY BEING GREEN: 5 GREEN FOODS TO FEED YOUR KIDS, EVEN IF THEY PROTEST
back to school
IT’S NOT EASY BEING GREEN: 5 GREEN FOODS TO FEED YOUR KIDS, EVEN IF THEY PROTEST Show a kid a blue M&Ms candy, and they’ll gobble it up in a heartbeat. But put a bright green stalk of broccoli in front of them and you might have a protest on your hands.
avocados also have anti-bacterial, anti-fungal, and anti-inflammatory properties. Mash avocados on toasted gluten-free bread for a morning energy boost!
Why is that? Well, the obvious answer is that candy is sweet and appealing to our tastes and broccoli isn’t.
2 – BOK CHOY
Maybe it goes deeper than that. Advertising on television and beyond target kids with colorful, “fun” foods that are often sugar-filled and nutrition-sparse. There aren’t many ads for how cool you’ll be if you eat broccoli on a regular basis. Even so, going green has loads of health benefits that are worth the struggle of getting kids to eat certain foods. Add these five foods, plus our tips for making them more kid-friendly, to your next shopping list! 1 – AVOC A D O
Avocados are naturally healing and easy to digest. They are filled with vitamins B, K, and E, and rich in potassium. In addition to brimming with healthy monounsaturated fat,
Try baby bok choy, called Shanghai bok choy, for a pint-size powerhouse of antioxidants in a kid-friendly size. Braise baby bok choy, cut lengthwise, with a little coconut oil until tender. 3 – BROCCOL I
Vegetables in the brassica family (cabbage, cauliflower, broccoli, etc.) are great immune boosters. Try roasting broccoli for a completely different taste! Roast fresh florets drizzled with coconut oil and sprinkled with salt at 400F until tender and the edges are brown and lightly crisp, about 15-20 minutes. 4 – C HLOREL L A
Chlorella might be new to you, but it’s easy to find at your local health food store. This algae is rich in detoxifying chlorophyll. Add powdered chlorella to smoothies for a healthy, fast breakfast on the go! 5 – KAL E
We all know about kale and its
6 6 / F O O D S O L U T I O N S M A G A Z I N E / J U LY - A U G U S T I S S U E
touted health benefits (immune booster!), but did you know kale is a top source of non-dairy calcium? Add finely chopped kale to vegetable dishes, casseroles and even a small amount in smoothies for a double whammy phytonutrient-calcium punch!
FOOD / IT’S NOT EASY BEING GREEN: 5 GREEN FOODS TO FEED YOUR KIDS, EVEN IF THEY PROTEST
J U LY - A U G U S T I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 7
*
* * BoneSuckin.com | (919) - 833-7647 | Sales@BoneSuckin.com Gluten Free • Fat Free • *NON GMO • All Natural • No Preservatives • No MSG
*(The Bone Suckin’ line is NON GMO except our Steak Sauce & Mustards & we’re working on those.)
Spring 2015
D I S C L A I M E R / J U LY & A U G U S T
disclaimer
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