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Clean Eating Chef, Lisi Parsons, covers the benefits of living a Paleo lifestyle with basic guidelines and simple strategies to help you improve your health and enjoy doing it!

Nutrition

Dr. Mark Hyman shares his insight about vitamin D and the best ways to meet daily requirements.

Science

With controversy surrounding gluten-removed Omission beer, our Editor–in–Chief, goes one on one with Omission Beer executive, Lorin Gelfand, to get to the bottom of it all.

Paleo

recipes

From the barbecue to cocktails, we’ve got you covered this month with simple recipes, tips & meal plan.

Small Change

This summer, make the most of your CSA bounty with these tips!

Travel

Travelling on a special diet has its unique challenges, particularly when flying. What you need to know and do before you go.

Editors Letter.................................................................................................... 4

Recipes...........................................................................................................32

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

5 Days of Simple Gluten-Free Meals.............................................................50

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

Your Food Solutions.......................................................................................51

Interview with Omission Beer executive Lorin Gelfand...............................12

Travel...............................................................................................................52

Check Up with Dr. Mark Hyman: Vitamin D..................................................18

Your Voice.......................................................................................................54

Chef Lisi Parsons and the Paleo Lifestyle....................................................22

Healthy Pets....................................................................................................56

5 Fresh Ideas for Adding Fruits & Veggies to Your Meals............................24

Little Chef.......................................................................................................58

6 Sunny Foods that Protect your Skin ..........................................................26

Beautiful You..................................................................................................60

4 Fats for Brain Health..................................................................................28

Small Change.................................................................................................67

Red Hot Right Now! Strawberries..................................................................30

Disclaimer.......................................................................................................70

food solutions magazine / june issue / page 03

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Although it is not officially summer for another couple of weeks, once the calendar turns to June, I bid springtime farewell and drink in the sunshine! I enjoy the change of pace, longer days and backyard barbecues. If you’re of a like mind, don’t miss our recipes for some of the simplest – and most delicious – barbecue recipes summer has to offer. Hint: The 4-Step Steak may be just what Dad wants for Father’s Day this year! If you plan on serving up that steak with an ice cold brew, don’t miss my interview with Lorin Gelfand of Craft Brew Alliance, maker of Omission beer, on page 12. Gluten-removed beer is a hot topic in the gluten-free community, so we thought it was time to share a few facts to help you make the best decision when it comes to trying gluten-removed beers. And while we may not all agree on that topic, I have a feeling something we can all agree on is the importance of getting a nutritious gluten-free meal on the table quickly so we have more time to enjoy the more relaxed, longer days summer brings. That’s where our meal planner comes in handy – satisfying meals, simple recipes

and more time to spend with family and friends! There’s even a sumptuous collection of Paleo-friendly desserts to choose from, beginning on page 22. I love this entire issue, but I think one of my favorite bits is what one reader shares in Your Voice. Read her gluten-free journey to health and her one regret along the way (page 54). We love incorporating your stories into FSM, so keep sharing them with us! That is how we build community, through our positive support of one another as we strive to become the best version of ourselves every step of the way. Keep in touch,

Gigi Stewart, M.A. Editor in Chief

Editor in CHIEF Gigi Stewart gigi@FoodSolutionsMag.com

Director of Data Management David Greenfeld David@FoodSolutionsMag.com

Copy EDITOR Jody Baratz jody@FoodSolutionsMag.com

Publisher Scott R. Yablon syablon@foodsolutionsmag.com

Chief Technology Officer Brian A. Yablon Director of Production Joe Alexander Production@FoodSolutionsMag.com Web Developer Dmitry Bogorodskiy

Advertising Advertising@FoodSolutionsMag.com / 561.450.8808 Accounting accounting@FoodSolutionsMag.com Article Articles@FoodSolutionsMag.com Information Requests Info@FoodSolutionsMag.com

Contributing Writers Dr. Alessio Fasano, Chief, Division of Pediatric Gastroenterology and Nutrition and Director, Center for Celiac Research Dr. Mark Hyman, practicing family physician, eight-time #1 New York Times bestselling author David Perlmutter, MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition Marci Page Sloane, MS, RD, LDN, CDE Kathy Smart, registered nutritionist, best-selling author, holistic chef

advisory board Cynthia S. Rudert, M.D., F.A.C.P., Celiac Disease & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President

Gluten-Free just got a lot Easier

www.GlutenFreeResourceDirectory.com

food solutions magazine / june issue / page 06

M a r c i Pag e S loa n e , 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.

K a t h y S m a r t , registered nutritionist, best-selling author,

holistic chef is a multi-award winning health expert, a diagnosed Celiac, and known as Canada’s leading gluten-free expert. She is the award recipient of the 2012 Orleans Health and Wellness Expo’s Leadership in Wellness “Eat Right Award.” She is also the award recipient of the Ontario government’s 2012 “The Leading Women’s Award” for her gluten-free work. As the host and chef of the world’s first gluten-free and vegetarian TV show Live The Smart Way on Rogers TV, as well as author of the Bestseller, Live the Smart Way Gluten-Free Cookbook and Gluten Free Beginnings – an eBook on going gluten free, the title holds strong. Her cookbook is available internationally through Amazon, Chapters, Costco, Indigo, and anywhere cookbooks are sold. Kathy also appears as a TV chef and nutritionist regularly on CTV, CBC TV, Rogers TV and CBC radio, where she teaches, motivates and inspires others to live smarter by providing healthy recipes and healthy living tips, specific for the gluten-free lifestyle.

M a r k H y m a n , 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. 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. 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.

World-renowned pediatric gastroenterologist, research scientist and entrepreneur D r . A l e ss i o F a s a n o is chief of Pediatric Gastroenterology and Nutrition at MassGeneral Hospital for Children (MGHfC). Dr. Fasano directs the Center for Celiac Research, specializing in the treatment of patients of all ages with gluten-related disorders, including celiac disease, wheat allergy and gluten sensitivity. He treats patients with acute and chronic diarrheal diseases, and treats infants and children who have difficult- totreat gastrointestinal problems. Dr. Fasano also directs the Mucosal Immunology and Biology Research Center and is associate chief for Basic, Clinical and Translational Research. Under his leadership, investigators are studying the molecular mechanisms of autoimmune disorders including celiac disease, and other-gluten-related disorders. He has been named visiting professor of pediatrics at Harvard Medical School. He authored the groundbreaking study in 2003 that established the rate of celiac disease at one in 133 Americans. Widely sought after by national and international media, Dr. Fasano has been featured in hundreds of interviews including outlets such as The New York Times, The Wall Street Journal; National Public

D av i d P e r l m u t t e r , MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition. He received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award for best research by a medical student. After completing residency training in Neurology, also at the University of Miami, Dr. Perlmutter entered private practice in Naples, Florida. Dr. Perlmutter serves as an Associate Professor at the

University of Miami School of Medicine. Dr. Perlmutter is a frequent lecturer at symposia sponsored by such medical institutions as Harvard University, the University of Arizona, Scripps Institute, New York University, and Columbia University. He has contributed extensively to the world medical literature with publi- cations appearing in The Journal of Neurosurgery, The Southern Medical Journal, Journal of Applied Nutrition, and Archives of Neurology. He is the author of many books, including: The Better Brain Book, Raise a Smarter Child By Kindergarten, Power Up Your Brain: The Neuroscience of Enlightenment, and the #1 New York Times Bestseller, Grain Brain - The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain’s Silent Killers, and is recognized internationally as a leader in the field of nutritional influences in neurological disorders.

Chef L i s i P a r s o n s , two-time author of Gluten Free & Paleo Cookbooks, a recipe developer for fitness professionals, and a diagnosed celiac. She also suffers from Hashimoto’s disease and recovered from a disabling nerve injury with the help of whole foods. Lisi has worked as a personal trainer and meal planner for Fire and Police Departments. She is also a frequent contributor to fitness magazines and fitness web pages. www.cheflisiparsons.com

L e i g h R e y n o l ds 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. www.celivites.com

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Radio; CNN; Bloomberg News and others.

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I thought I loved Food Solutions Magazine before, but now, I am bowled over with the gorgeous pictures that go with each recipe and article and I love Dr. Hyman’s Check Up! Thank you, thank you, Food Solutions team!! ~ Denise R. Sarasota, FL

Being diabetic and having celiac disease is no easy life to lead. I always feel prisoner to food, but now, I see the wonderful recipes and information here and I am excited about cooking (and eating)

again! ~Barbara K., Hot Springs, AR

I have always wondered what the magazine was like. Now I know and it’s great!!! Thanks for making it free for everyone! ~Diane D., Canada

We love that you included a Healthy Pet section. My 2 kids and I have celiac disease and we have to use gluten-free dog food so that we don’t risk cross-contamination

from feeding our dog and loving on him, too. Great idea and love the magazine! ~Katy H., Summer Hill, IL

The new format of FSM is amazing! I love being able to print the recipes I want to add to my recipe file! ~Joan S., Denver, CO

Hearing from leading nutrition experts like Dr. Mark Hyman definitely sets FSM apart. The “fluff” magazines are fine for

thumbing through, but when I really want the facts, this is my go-to publication for gluten-free, allergen-free living! Thank you!! ~ Alicia P., Columbia, SC

Please, more beauty tips and articles. This is my favorite section! I’ve used all the tips so far and they really are helpful. I’d like to learn more about gluten-free products and which are the best, too. Thanks for doing the leg work for us! ~ Rhonda B., Jackson, MS

In an effort to add clarity to a wicked brew of misinformation bubbling up in the gluten-free community since late last year when the Celiac Support Association awarded Omission beer the CSA Recognition Seal through the Innovation Category , our Editor-in-Chief sat down with Lorin Gelfand, Brand Manager, Innovation and Emerging Brands at Craft Brew Alliance, the maker of gluten-removed Omission beer. FSM: There has certainly been a great deal of controversy surrounding gluten-removed beer, with some even suggesting these beers are not really gluten-free. Can you share with our readers who Craft Brew Alliance is and tell them how the company went from producing “regular” beer only to producing a gluten-removed product? LG: Craft Brew Alliance consists of four breweries producing five brands, one of which is Omission, our gluten-removed beer. Omission came to be when our then-CEO was diagnosed with celiac disease 10 years ago. He went to our brew master, Joe, a decade ago and explained his celiac disease and asked Joe to produce a beer crafted with traditional beer ingredients – water, malted barley, hops and yeast – that he could enjoy, without the gluten. Because Joe’s wife also has celiac disease, this became more than a request from the CEO, it became a labor of love. Joe set out to create a gluten-removed beer with all the flavor of a traditional beer.

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It is the meaning behind the seemingly subtle, yet significant, terminology - gluten-removed versus gluten-free that is responsible for the controversy surrounding these brews, crafted with traditional beer-making ingredients, then treated to remove the gluten in a unique process involving enzymes. This is a very different brew process than that for gluten-free beers, which are created from alternate gluten-free grains, such as sorghum.

FSM: Obviously your brew master, Joe, lived up to the request. Can you tell us a bit about how Omission was developed? LG: Of course. First, Joe is a well-informed chemist and understands ingredient interaction on the chemical level. While attending an industry conference, he became familiar with an enzymatic process used to break down cloudiness in beer when it is chilled for drinking. This cloudiness, called chill haze, is a result of the gluten protein in the barley precipitating out, causing a hazy, or cloudy appearance in the beer. Joe realized the enzyme used to eliminate chill haze was successful because it was chemically degrading the gluten protein from barley, breaking it down. That led to a multitude of experiments and after two years, Joe was ready to present the newly crafted gluten-removed beer in a blind taste test at our brewery. No one could detect a difference between the new gluten-removed product (that is now Omission beer) and our traditional beers. FSM: So, to be clear, you add this enzyme to the beer after it is brewed in the traditional manner? LG: Yes, this is a complex and unique process, but we do add the brewing enzyme called Brewers Clarex™ once the beers are ready for the fermentation tanks. The enzyme breaks apart and detoxifies the gluten protein chains present in the beer.

FSM: Well, the process obviously yielded an excellent result since the Celiac Support Association awarded Omission beer the CSA Recognition Seal through the Innovation Category. I’ll ask more about that in a moment, but first, can you explain how you ensure that there is no cross-contamination of the gluten-removed product and how Omission beer is tested for gluten content? LG: Yes, Omission beer is packaged in a closed environment to eliminate any cross-contamination risk for our gluten-free consumers.

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We have also established a testing protocol at multiple points along the beer-making process, checking each batch 12 times in the brewing process. Once the product is packaged, it is then tested by an independent, outside laboratory, Eurofins, by R5 Competitive ELISA testing (see Note, below) for gluten content to less than 10 parts per million (ppm) gluten. No beer is released until we receive results from the testing. Consumers can even see their bottle’s test results. The date code is stamped on every bottle of Omission beer. That code corresponds to a batch of Omission Lager, Omission Pale Ale or IPA. Using that code, consumers can go online and view the test results for their specific bottle of beer.

Editors Note: ELISA stands for Enzyme Linked Immuno Sorbent Assay. This is an immunochemical method used to detect the presence of, and measure the amount of, protein in a product. More on the specific type of ELISA used to test Omission beer, below.) FSM: That sounds like a thorough testing system, but it causes me to ask a couple of follow-up questions. First, you mention a “closed” environment for packaging Omission beer. Does that mean a dedicated gluten-free area? LG: Our facility is not a dedicated gluten-free facility as we brew beers for our other brands with malted barley. However, when Omission is ready to be packaged, the entire packaging line is cleaned and sanitized prior to packaging. In addition, the packaging facility is then closed off for entry or exit until all Omission packaging is completed. The bottles are then sent off to an independent lab for analysis while the beer sits in a “QA Hold”. No product is released until we receive the results from the lab and the beer has tested undetectable for gluten. FSM: And that brings me to my next question about the ELISA testing you use. Isn’t that where much of the controversy surrounding Omission beer lies, in the testing via ELISA? According to some experts, as well as some well-informed non-experts, the ELISA test is not completely reliable because some of the protein molecules are fragmented and will not be detected by this particular test. Can you address this?

LG: There are two types of ELISA testing – Sandwich and Competitive. This is where a great deal of the controversy lies regarding the testing of Omission beer for gluten proteins. Sandwich ELISA tests detect large, intact gluten proteins, such as those in raw grains or unprocessed products. Because that type of test is not appropriate for our product, we use the R5 Competitive ELISA test (See Note, below.). This test is appropriate for detecting fragments of gluten in foods or beverages that have undergone protein degradation, such as Omission beer has with the Brewers Clarex™ enzyme. The R5 Competitive ELISA reports results as low as 10 ppm of gluten. The test can detect gluten concentrations in the 3 ppm range, but the statistics of those readings are not suitably acceptable when considering the analytical variables found in multi-laboratory settings. Any test result that is less than 10ppm is reported as “non-detectable”. By definition, “detection limits” are always lower than “reporting limits”; in other words, the amount of gluten reported is greater than what was actually detected in the sample.

Editors Note: R5 denotes a specific antibody. An antibody is a protein produced by

the body’s immune system when it detects harmful substances, called antigens. In individuals with celiac disease, gluten is the antigen that elicits production of certain antibodies by our immune system. In ELISA testing, the R5 antibody binds to gluten proteins, specifically gliadin (the antigen), in the sample being tested. When the antibody reacts with the antigen, a certain amount of light is created by this reaction. Test results are based on the intensity of that light, as measured by a photo detector. More or less light indicates more or less gliadin present in the sample being tested. FSM: So, should our readers assume you use only the ELISA R5 test to assess the amount of gluten in Omission beer? LG: Absolutely not. We care about the safety of our consumers, and to that end, we keep current on allergen detection methods. This is a field that is rapidly growing and changing and it is important to us to stay abreast of the latest and most sensitive testing methods. In addition to the R5 Competitive ELISA testing we discussed, we have also used mass spec testing, as well as A1, G12 Competitive ELISA testing, and the R5 and G12 lateral flow devices.

Each of these testing methods consistently shows Omission testing well below the current FDA standard of 20 ppm gluten (our reporting limits range between 3 and 10 ppm). FSM: Are all of these tests scientifically validated and considered legitimate for assessing the amount of gluten in Omission beer? LG: The R5 Competitive ELISA testing method is scientifically validated by the American Association of Cereal Chemists International and the American Society of Brewing Chemists. Also, a science-based European brewing organization called MEBAK has also adopted the R5 Competitive ELISA method for detecting gluten in beer. The A1 and G12 Competitive ELISA tests have not yet been scientifically validated, which is why we do not rely on these tests for our analytical needs. We use these as an added measure. FSM: You mentioned using mass spec testing. Can you tell us a bit more about this type of testing and what it measures? LG: Mass spec, short for mass spectrometry, is a complex analysis that allows the identification of specific epitopes in a sample of a product (see Note, below). Using this sophisticated technology, it is possible to determine the actual amino acid sequence of a protein. These found protein fragments and their amino acid sequences can

then be compared to known sequences, thus determining if toxic proteins, like gluten proteins, are present in the sample being tested. In the case of Omission beer, the procedure is used to identify which gluten proteins and peptides are present in our beer. These results, taken together with the ELISA test results are how we determine our beer is free from detectable gluten proteins.

Editors Note: An epitope is the part of a toxic substance that causes an immune response in the body to which an antibody attaches. FSM: Now, what about the mass spectrometry results, are those published and available for everyone to review, and will you continue to use this type of testing for Omission? LG: This is a question we receive so often. We would love to publish the results; however, we do not own the study itself. Those data belong to the scientists who performed the testing, so it is up to them to publish it, which I believe they plan to do at some point in the future, but again, that is not something we at Craft Brew Alliance have any control over. Regarding our continuing to use mass spec testing for Omission beer, more testing of our beer is planned for the future by the same group of scientists, but I should point out this is an extremely

FSM: Yes, you mentioned testing to 3 ppm, which leads me to something I mentioned earlier - that Omission beer earned the Celiac Support Association seal of approval last year. That really raised a lot of controversy, especially since the CSA is the most stringent of the certification organizations, requiring products contain less than 5 ppm of gluten. Can you tell us about how a gluten-removed beer garnered this recognition? LG: Omission Beer has undergone CSA gluten testing methods, which are the industryâ&#x20AC;&#x2122;s strictest, and tested well below the United States Food and Drug Administration standard for gluten-free of 20 ppm. We submitted our independent mass spectrometry testing to show that the beer contains less than 5 ppm of gluten protein in its final form, and the CSA granted us their Recognition Seal in the new category, Innovation, for our innovative processing methods to remove gluten from the beer. FSM: Very interesting, and very exciting for you to be the first gluten-removed craft beer in the US, even if it is in the midst of a degree of controversy. LG: Yes, exciting, indeed. And we here at the Craft Brew Alliance want to emphasize our dedication to transparency in our process of making Omission beer and to stress we understand each individual must make his or her own choice about which products to consume on their gluten-free diet. We simply want to give back that social experience of enjoying a well-crafted, traditional beer for those who desire one.

You can learn more about Omission beer on their website. Learn about the CSA Recognition Seal here. Please consume all alcoholic beverages responsibly.

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costly and time-consuming test, making it an impractical one for our industry. We look at the mass spec testing as a way to further verify the testing methods we have in place, like the scientifically validated R5 Competitive ELISA test, which demonstrates we are within industry standards in terms of gluten content in our beers. In fact, well below the accepted FDA standard of 20 ppm.

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by Leigh Reynolds

Consider nutritional deficiency as a cause of persistent symptoms.

After years of unexplained symptoms, the diagnosis of celiac disease can come as a relief, especially given the knowledge that the gluten-free diet is currently the only treatment. However, symptoms of bloating, constipation, malaise, fatigue, joint pain, and others can persist despite strict adherence to a gluten-free diet. Some patients also experience secondary complications such as osteopenia or osteoporosis, anemia, depression, anxiety and social isolation. While there are numerous possible causes of ongoing negative symptoms

Common nutritional deficiencies in those with celiac disease.

Celiac disease is manifested as an autoimmune attack of the small intestinal mucosa, causing physical destruction of the cells lining the intestinal villi, the absorptive intestinal cells. This leads to malabsorption, and contributes to the secondary manifestations of celiac disease, those associated with malnutrition. In fact, despite the recent trend toward earlier diagnosis, in a 2013 study published in the journal, Nutrients, researchers found that almost 90% of newly diagnosed celiac patients were deficient in at least one nutrient, and half the patients were deficient in more than one nutrient1. Deficiencies in the recently diagnosed patients included vitamins A, B6, folic acid, B12, and D and minerals zinc, and iron1 (Table 1, below). Deficiencies in iron and folic acid and/or B12 lead to some forms of anemia. Research shows that 87% of those newly diagnosed with celiac disease have at least one deficiency: • 7.5 - 14% deficient in Vitamin A • 14.5% deficient in Vitamin B6 • 20% deficient in folic acid • 5 - 41% deficient in Vitamin B12 • 5 - 55% deficient in Vitamin D • 67% deficient in Zinc • 46% decreased iron stores • 20 - 41% experience microcytic or macrocytic anemia

Time required for resolution of nutritional deficiencies after starting the gluten-free diet.

Even after 2-20 years on the gluten-free diet, in many patients, nutritional deficiencies persist. This could be due to poor adherence to the diet, the almost impossibility of avoiding cross-contamination in modern society, poor intestinal healing capacity2, or the inadequacy of the diet itself3. In a study of celiac patients on long term (10 years) gluten-free diet, half had elevated plasma homocysteine levels, indicative of deficiencies in folate, vitamin B6 and B12. Homocysteine is a naturally occurring amino acid found in blood plasma. High levels of homocysteine in the blood are believed to increase the chance of heart disease, stroke, Alzheimer’s disease, and osteoporosis. The dietary intakes of folate and vitamin B12 were also deficient in these patients4. In a double-blind, placebo-controlled study in which patients with long-standing (>8 years) celiac disease were given B vitamin supplementation for 6 months, plasma homocysteine levels were normalized and scores of depression and anxiety improved5.

The studies cited here, along with others, support the need for regular monitoring of nutritional status, and consideration of dietary supplementation, in celiac patients on a long-term gluten free diet.

How to take action to maximize wellness.

If you have successfully transformed your lifestyle to include the gluten-free diet, you have already achieved a monumental task. Going one step further to secure the nutrients you need to maximize vitality can be accomplished with ease at any point in your journey. Supplementing with high quality, bio-available vitamins and minerals can support you as you heal, rebuild and restore your way to robust health. Sources: 1. Wierdsma et. al. (2013) Vitamin and mineral deficiencies are highly prevalent in newly diagnosed celiac disease patients. Nutrients, 5:3975-3992. 2. Rublo-Tapia et al. (2010) Mucosal recovery and mortality in adults with celiac disease after treatment with the gluten-free diet. The American Journal of Gastroenterology 105:1412-1420. 3. Shepherd S.J. and P.R. Gibson (2013) Nutritional inadequacies of the gluten-free diet in both recently-diagnosed and long-term patients with coeliac disease. Journal of Human Nutrition and Dietetics 26:349-358. 4. Hallert C. et al. (2002) Evidence of poor vitamin status in coeliac patients on a gluten-free diet for 10 years. Alimentary Pharmacology & Therapeutics 16: 1333–1339. 5. Hallert C. et al. (2009) Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet. Alimentary Pharmacology & Therapeutics 29: 811–816.

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and complication for individuals with celiac disease, persistent nutritional deficiencies should be considered.

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NOW THAT THE WARMER months are here, it’s a good time to discuss a vitamin that has been getting a lot of press lately: vitamin D, also known as the sunshine vitamin. Ironic, because vitamin D is not a vitamin nor a nutrient; it is a hormone produced by the body in the skin from a photolytic reaction with ultraviolet light. Many of us live in more northern latitudes, which is pretty much considered north of Florida in the United States, where ample sunlight is not available year round, or we spend the majority of our time indoors—meaning many individuals need to obtain this nutrient from their diet. Therefore, it is considered a vitamin for these particular individuals. Vitamin D has always received much attention for its critical role in supporting healthy bones and teeth. When I was in school, which was only a decade ago, other “nonclassical functions” of vitamin D were being proposed and studied, such as its roles in immune function, treatment of skin diseases and possible antitumor effects.

Today, our knowledge of the versatility of this hormone has grown significantly, but there are many questions still to be answered. This is one of the reasons why I love the field of nutrition; we are learning new things each day (as well as unlearning things we thought to be true before). How beautiful and humbling the complexity of the human body! The best animal sources are liver, especially from cod, herring and sardines. I always prefer to get my nutrition from food whenever possible, but vitamin D presents some obstacles. Food sources are minimal, and this is the major reason why dairy and other food products are fortified with vitamin D. Some plants contain small amounts of the non-biologically active form of vitamin D, such as fungi-yeast, molds, and mushrooms. The best animal sources are liver, especially from cod, herring and sardines.

Hence why so many were forced to gulp these oils down as kids to stay healthy through the winter and why those living in extremely dark climates, have these fish as a staple in the diet. Nature always knows best! This is one of the many reasons I love summer. I can get my vitamin D from the sun and have one less supplement to take for a few months. Advice from the Vitamin D Council: “For those who do not fear the sun, judiciously expose as much skin as possible to direct midday sunlight for 1/4 the time it takes for one’s skin to turn red during those months when the proper ultraviolet light occurs at one’s latitude (usually late spring, summer and early fall). Do not get sunburned. Vitamin D production is already maximized before your skin turns pink and further exposure does not increase levels of vitamin D but may increase your risk of skin cancer.” They also point out that people with dark skin may need 5–10 times longer in the sun than light-skinned people.

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Summer’s the perfect time to talk about the Sunshine Vitamin – vitamin D. In this informative article, Dr. Mark Hyman explains it is actually not a vitamin at all and how we should go about evaluating our need for D, as well as how to meet our daily needs.

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is being advised to also have your 1,25 OH vitamin D levels checked.

Like many things in this young field of nutritional sciences, it is easy to jump on an idea and run with it. We have learned a lot over the past few decades, but also have created much confusion around nutrition advice. Vitamin D is a good example of this. There is still much we don’t know and more vitamin D supplementation is not always better. I feel the following guidelines are good ones to keep in mind:

If this is elevated, you may not necessarily want to supplement. Discuss this further with your doctor if you feel you fit this profile. In summary, always keep to the basic concepts as much as possible when it comes to nutrition advice. Michael Pollan, I think, summarized it best when he wrote: “Eat food. Not too much. Mostly plants.” (He meant whole food, of course.)

There are many different “optimal ranges” being recommended from the medical and scientific experts. Before starting to supplement with vitamin D, have your 25 OH vitamin D levels checked with your doctor. This will give you and your doctor an idea of how much you may need to supplement. Use a product containing vitamin D3, preferable in capsule or drop form. To improve absorption, vitamin D should be taken with food that contains some fat, since it is fat soluble.

Have your level rechecked every three months. Remember, vitamin D is a hormone, so it fluctuates for everyone differently, and obviously seasonal changes affect it as well. There are many different “optimal ranges” being recommended from the medical and scientific experts. As of now, it seems to me, you definitely want it over 30ng/ml and not more than 80ng/ml. For those who have chronic infections, autoimmune conditions or have been supplementing and can’t seem to get your 25 OH levels up, it

About Mark Hyman, MD

Same with vitamin D: Have your doctor monitor your vitamin D status, if you need it, and take it based on his/her recommendations with dosing. And if you like the sun and can tolerate the heat, get out there and catch some rays. There are many other therapeutic properties to getting some natural sunlight daily, as well. Just don’t forget to cover up after a while. For me, being of Irish/ German/Lithuanian descent, that’s only about 15-20 minutes midday before I can start getting pink! For more information go to: The Vitamin D Council. Be well.

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. More about Dr. Hyman or on Functional Medicine.

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Deciding to follow the Paleo lifestyle can seem confusing at first. Different groups follow different plans. For example, some suggest no dairy should be consumed, while others consider whey protein powder acceptable as long as it is sourced from grass fed cows. This is just one instance of the many differences that exist within the Paleo sector. However, regardless of the specific plan adhered to, one thing many agree on is how beneficial a more primal style of eating can be. Below, Chef Lisi Parsons, the Clean Eating Chef, shares the benefits of living the Paleo way, and offers basic guidelines for those interested in following this way of eating.

Top 10 Benefits of Living the Paleo Way

Living the Paleo/Primal lifestyle and getting more in tune with our genetic code can help us to reverse the aging process, eliminate autoimmune disease and prolong our lives. Our body’s genetic code was designed to eat a certain way and getting back to those basic guidelines will certainly enhance our quality of life. Here, my Top 10 List of the amazing benefits of living the Paleo way: 1. 2. 3. 4. 5. 6.

Healthy Weight Loss Increased Lean Muscle Mass Decreased gastrointestinal issues Improved thyroid functioning Reduces inflammation in the body Decreases occurrences of food allergies 7. Improved cholesterol levels 8. Improved athletic performance 9. Healthy skin, hair and nails 10. Budget friendly If you’re ready to enjoy those benefits, and so many more, use these basic guidelines for following a Paleo Diet.

By: Chef Lisi Parsons, Clean Eating Chef

Chef Lisi Parsons’ Basic Guidelines for Following the Paleo Diet

These guidelines for following the Paleo lifestyle should not be viewed as requirements, but instead, as strategies to help you get the most out of this eating style, to help you improve your health and to be able to eat as closely to the human biological genome as possible. As you follow the Paleo way, enjoy the added bonus of the beautiful flavors these whole, natural foods have over the processed, unnatural foods that line grocery store shelves today.

Consume plenty of fats from natural sources such as coconut oil, coconut butter, ghee, avocado oil, macadamia oil, olive oil and healthy animal fats such as tallow and rendered duck fat.

Eat when you are hungry, learn to listen to your body. The number of times per day an individual needs to eat depends on individual activity level and that personâ&#x20AC;&#x2122;s unique needs. Remove all grains (including corn) and legumes from your diet. These food items were not introduced until the agricultural revolution during the Neolithic Era.

For more information about the Paleo diet, visit Chef Lisi Parsonsâ&#x20AC;&#x2122; blog and follow her on Facebook and Instagram.

Consume meats and eggs only from grass fed and pasture raised animals.

Consume only wild caught seafood. Avoid dairy unless it is raw and/or comes from grass fed cows. Products made from goat and sheep milk are acceptable.

Enjoy nuts like macadamias and walnuts since they have the lowest amounts of polyunsaturated fats.

Avoid starchy vegetables such as white potatoes and peas. (Sweet potatoes, cassava root, plantains and true yams are allowed) Enjoy fruit as part of your daily meals.

Bacon and all meats should be nitrate free.

Avoid store-bought fruit juices as they are very high in added sugars; for a refreshing fruit drink, juice your own fruits, but do keep your consumption to a minimum for best results. Avoid processed foods such as pasta, breads, candy, cookies, chips, and crackers.

Avoid all refined sugar and artificial sweeteners. Opt for natural sweeteners like honey or coconut nectar, consumed in moderation.

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June is National Fresh Fruit and Vegetable Month, and with summer just around the corner, this is the perfect time to add more fresh fruits and vegetables to your plate.

If you’re not growing your own fresh produce, not to worry. Check out your local CSA, farmers market, or curbside stand for the best of what summer has to offer in terms of nutrition. In many areas, even supermarkets are buying local more now than ever in an effort to support local agriculture, so it’s easier than ever for everyone to have access to affordable fresh produce. To help you make the most of summer’s bounty, use these five fresh ideas for adding more fruits and vegetables to your meals: 1. Freeze fresh berries, sliced bananas or melon cubes, then add a handful to your next smoothie. No ice is needed to get that frosty consistency, and you benefit from the natural sweetness and nutrition from fresh fruit, without the need for added sugar. 2. Slice cucumbers and larger carrots into “chip style” ruffled slices and substitute these healthy dippers for chips with your next batch of hummus, guacamole or dip! 3. Pile your summer sandwiches high with slices of garden fresh tomato, crisp baby kale leaves, and thin sliced cucumbers and radishes for an exciting crunch and flavor in every nutritious bite! 4. Skip the mayo and spread creamy mashed avocado on your sandwich instead for a serving of healthy fat. 5. Add ½ to 1 cup of grated zucchini, yellow squash or carrots to your next batch of muffins for a terrific twist on baked goods!

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While we know applying vitamin A creams to the skin is effective in treating wrinkles, age spots and sun-damaged skin, research published in the journal, Archives of Dermatology, indicates consuming vitamin A may be an effective preventative measure for reducing the risk of skin cancer and skin damage. This skin protective effect is due to the antioxidants found in vitamin A rich foods. Those compounds counter free radical damage in the body and slow down damage done by the sun.

Apricots, dried

A ½-cup serving provides 50% of an adult’s RDI.

Carrots

1 medium sized carrot provides 100% of an adult’s RDI.

Remember, vitamin A is a fat-soluble vitamin, so needs to be consumed along with healthy fats for optimal absorption by the body.

How Much Vitamin A Do I Need Each Day? The preferred standard measurement for vitamin A is Retinol Activity Equivalents (RAE). The RAE measurement is based on the potency and source of vitamin A.

Butternut Squash 1 cup of cooked cubes provides 163% RDI.

Mango

1 cup of chopped mango contains 35% of your daily RDI.

For healthy adults age 19 and over, the recommended daily intake (RDI) of vitamin A is 900 mcg RAE for males and 700 mcg RAE for females. In International Units (IU), that would be approximately 3000 IU for adult males and approximately 2300 IU for adult females. Recommended Daily Intakes courtesy of National Institutes of Health.

Ca n ta lo u p e

A cup of cubed cantaloupe meets 100% RDI.

S w e e t P o t at o e s

1 medium sweet potato provides just over 350% of the RDI for vitamin A.

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You can add a healthy dose of vitamin A to your diet each day with these delicious, naturally gluten-free foods!

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Fat, as a macronutrient, is an essential part of the human diet. Cell membranes and tissues in the body are composed of varying degrees of fat. Our brains are particularly dependent on fat for optimal health and function since it is comprised of nearly 60% fat itself. These flavorful fats are just a sampling of delicious, naturally gluten-free foods to add to your daily meals for better brain health.

Avocado

Avocados contain monounsaturated fat, which is shown to enhance blood flow, promote a healthy blood pressure, and reduce the risk of hypertension, all of which promote healthy brain function and help prevent a decline in cognitive abilities as we age. Add up to ½ an avocado to daily meals for benefits.

Beef, Grass-fed, of course.

Grass-fed cows are pastured year round versus being fed a processed

grain-based diet, and yield beef containing higher quality fat and more healthy fats like omega-3 fats and conjugated linoleic acid, both of which boost brain health by supporting cellular function and reducing inflammation.

Grass-fed beef is possible, even on a budget. Explore local farmers’ markets, “big box” stores like Costco and look for bulk discounts and special promotions in your supermarket, then stock the freezer.

Nuts

Nuts are excellent sources of vitamin E. Vitamin E consumption is associated with a decrease in cognitive decline. Choose raw or toasted unsalted nuts with no additional oils added and eat them as a snack, chopped and tossed into your salad or added to savory dishes for added texture and crunch.

Olive oil

Cold-pressed, unrefined virgin olive oil is shown to improve blood flow throughout the body, and within the brain, and is also believed to demolish the brain plaques found in the brains of Alzheimer’s patients.

World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free diet, along with a comprehensive roadmap to a gluten-free lifestyle. “If you’re new to the gluten-free diet, this is the first book you should buy. If you already have a shelf full of gluten-free books, make room for Gluten Freedom.” Amy Ratner, Editor, Gluten-Free Living

MGH Photography

Dr. Alessio Fasano Founder and Director of the Center for Celiac Research at Massachusetts General Hospital

MGH Photography

“An engaging, comprehensive, and easy read, Gluten Freedom is an excellent reference for those with gluten-related disorders, their caregivers, physicians, dietitians, and the general public as well. Dr. Alessio Fasano and Susie Flaherty are to be congratulated for this myth-dispelling must-have work.” Marilyn G. Geller, CEO, Celiac Disease Foundation.

“This tremendously valuable book provides clear and understandable information about the history of gluten sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge about identification and treatment. —James M. Perrin, MD, FAAP, Professor of Pediatrics, Harvard Medical School, MassGeneral Hospital for Children

www.celiaccenter.org Portions of proceeds of sale of book support Center for Celiac Research.

Susie Flaherty Communications Director Center for Celiac Research

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04 Perfect Picks

Choose strawberries that are vibrant red with a glossy sheen, plump and dry with a fresh and lively intact green leafy cap to insure you’re getting the freshest berries.

Sm a r t S t o r a g e

Fresh berries are best when eaten within two days of picking, in terms of both flavor and nutrition. Vitamin C levels begin to decline dramatically within two days from the time strawberries leave the vine. To make your berries last, do not wash strawberries or remove their caps until ready to use. Until that time, store fresh berries in the produce storage bins of your refrigerator where humidity is highest (fresh strawberries prefer high humidity, 90-95%, and a cool 36F).

Clean & Cap-Free

When you’re ready to enjoy those juicy fresh fruits, rinse berries in a colander under cool water, then dry in a single layer on clean, absorbent kitchen towels. To remove the caps, use a strawberry huller or paring knife to gently remove the soft white flesh at the base of the stem end, as well as the green cap. Freeze extra berries you aren’t using immediately to enjoy a taste of summer year round!

STRAWBERRY NUTRITION FACTS Serving size, 1 cup fresh berries. DRI = daily recommended intake Calories - 50 Vitamin C 140% DRI Manganese 28% DRI Folate 9% DRI Iodine 9% DRI Potassium 6% DRI

The time is just right for enjoying sweet, plump strawberries, and if there’s a “you pick” farm nearby, that’s even better for grabbing a basket, getting into the field and capturing this quintessential taste of summer before it’s gone.

Recipes This month, the spotlight is on the backyard barbecue, and whether you’re firing up the grill to treat Dad for Father’s Day, or looking ahead to a fabulous Independence Day celebration, you’re going to want to add the sumptuous gluten-free barbecue recipes we have for you to your recipe file! Don’t forget to stir things up with a simple, refreshing cocktail – these summer sippers will have you clinking glasses and enjoying the warmer, brighter days with family, friends and lots of smiles in no time. To keep that relaxed feeling going all week long, use our Menu Plan and recipes as a guide to help you breeze through meal planning and prep. Make the most of the week of meals provided by recreating the dishes. For example, add chicken to the Hearty Quinoa Caprese Salad or turn Slow Cooker Chicken Vegetable Soup into a beefed-up version by substituting cubed beef for the chicken and adding diced sweet potatoes. The options are endless – be inspired and use your imagination! Don’t forget dessert! This month, Chef Lisi Parsons shares amazing Paleo recipes with us. You may not believe your taste buds when you taste Espresso Brownies and Pecan Squares. Chef Lisi has us covered for breakfast, too… It’s time to bring back Cinnamon Rolls! Even if you aren’t following a strict Paleo diet, there is no denying how delicious these healthier creations are! Make a batch, enjoy a few, and freeze the rest for a sweet ending to a future meal.

Di r e c t i o n s

Prep Time: 10 minutes Cook Time: 8 minutes Total Time: 18 minutes

Double skewer the shrimp and scallops, 3 to 4 scallops per skewer and 6 shrimp per skewer. This way the shrimp and scallops are stabilized and do not flip. Brush shrimp and scallops liberally with Bone Suckinâ&#x20AC;&#x2122; Sauce.

Serves: 4

Place shrimp on grill. Grill shrimp for 2 minutes per side. Grill scallops for 3 to 4 minutes per side, depending on how large they are.

Ingredients

8-ounces of Bone Suckinâ&#x20AC;&#x2122; Sauce 2 dozen fresh shrimp, peeled and deveined, tail on 1 dozen sea scallops 20 wood skewers, soaked in water for 15 minutes (to prevent scorching on the grill)

Prepare grill to a medium high setting.

food solutions magazine / june issue / page 33

Put another shrimp (and scallop!) on the barbie and get ready to enjoy your quickest meal of the summer with these succulent Skewered Shrimp & Scallops! Enjoy these flavorful skewers over a bed of rice, quinoa or gluten-free pasta.

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Fire up the barbecue and invite the family for a succulent Bone Suckin’ BBQ Chicken hot off the grill!

Ingredients

16-ounce jar of Bone Suckin’ Sauce 1 Whole Chicken Butter or dairy-free butter substitute, optional, for basting Total cooking time: 1 hour 30 minutes Serves: 4

Notes To ensure that chicken is cooked through, have the internal temperature reach 165F. Do not put sauce on the chicken before cooking, as it will burn.

Di r e c t i o n s

Quarter chicken and place on a preheated charcoal or gas grill 6” to 8” above heat.

Cook chicken 1½ hours, turning once. (Baste with butter at this point.)

During the final 20 minutes of cooking, baste chicken with Bone Suckin’ Sauce on each side, turning once.

Recipe

food solutions magazine / june issue / page 35

This quick and easy steak recipe features Bone Suckin’ Steak Seasoning & Rub! Look for it in your market today and elevate your steak to new heights of flavor!

Ingredients

Recipe

Di r e c t i o n s

Rub both sides of steaks with Bone Suckin’ Steak Seasoning 30-60 minutes before grilling. Let steaks stand at room temperature.

Bone Suckin’ Steak Seasoning & Rub 4 steaks, such as Ribeye (or your favorite)

Preheat grill with direct and indirect cooking areas.

Total cooking time: Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes

Sear steaks over direct heat, then move to indirect heat to finish to your desired level of doneness.

Remove steaks from grill and let rest 5 minutes before serving.

Serves: 4

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There is definitely more to grilling than meat! Use your favorite veggies to round out any meal.

Ingredients

2 Tablespoons Bone Suckin’ Seasoning & Rub 1 Red bell pepper, washed and quartered 1 Yellow bell pepper, washed and quartered 4 Roma tomatoes, washed, left whole 1 Red onion, sliced into ¼-inch rings 1 Sweet white onion, sliced into ¼-inch rings 1 bunch of asparagus, washed, cut off 2 inches from bottom Butter (sub equal amount of dairy-free butter substitute), for topping vegetables on grill

01 02 03

Di r e c t i o n s

Heat grill to high, no flames. Prepare vegetables and place all of the vegetables onto grill. Place pats of butter onto the onions and asparagus. Sprinkle Bone Suckin’ Seasoning & Rub over vegetables. Keep an eye on the grill so that the vegetables do not burn. Grill about 15 to 20 minutes or until done. Serve immediately.

NOTE You will notice the skins of tomatoes and the bell peppers will begin to char, which is what you want to see.

Prep Time: 20 minutes Cook Time: 20 minutes Total Time: 40 minutes Serves: 4

Recipe

Ingredients

1⅓ cups Bone Suckin’ Sauce 1 teaspoon fresh basil, chopped 1 teaspoon fresh cilantro, chopped 1 teaspoon fresh chives, chopped 1 ½ ounces pepper vodka (or your favorite vodka) 6 Tablespoons fresh lemon juice 1 teaspoon Worcestershire sauce Large pinch celery salt Pinch sea salt Fresh ground pepper to taste Total preparation time: 5 minutes Serves: 2

NOTES Add Bone Suckin’ Habanero Sauce to make drink spicier. Always consumer alcohol responsibly.

Di r e c t i o n s

Combine basil, cilantro and chives in a cocktail shaker. Press leaves against bottom of shaker using a muddler or wooden spoon to release flavors.

02 03

Stir in Bone Suckin’ Sauce and next 6 ingredients.

Place ice in cocktail shaker, filling halfway full, then cover with lid, and shake vigorously to chill. Strain into glass over ice.

05 06

Transfer half of mixture to a 2-cup glass measuring cup.

Repeat procedure with remaining tomato mixture. Garnish, if desired with celery stalk, lemon wedges or pickled okra and serve.

food solutions magazine / june issue / page 37

BBQ meets vodka in this tasty, but unconventional, Bloody Mary recipe that’s sure to get rave reviews at your next cookout or backyard barbecue!

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By Chef Lisi Parsons

For a rich chocolate brownie with creamy frosting, you canâ&#x20AC;&#x2122;t beat these! And with a vegan option, nearly everyone can enjoy the rich, chocolate decadence of this healthier indulgence!

Recipe Yields: 12 Brownies Active Time: 10 minutes Cook Time: 20 minutes

I n g r e d i e n ts fo r b r ow n i es

1 ½ cups almond flour ½ cup coconut flour 1/3 cup cacao powder 2 teaspoons espresso sea salt (or regular sea salt) ½ teaspoon baking soda ½ teaspoon baking powder or arrowroot powder 2 tablespoons coconut oil 2 whole eggs (or 2 flax eggs* for vegan option) 1 cup coconut milk (canned) with 1 tablespoon dissolved instant espresso 4 tablespoons maple syrup

01 02

Di r e c t i o n s fo r b r ow n i es Preheat oven to 350F.

Grease a 12-section muffin tin with coconut oil.

Mix dry ingredients together and stir well to combine.

Mix wet ingredients together in another bowl.

Combine all ingredients and stir to mix well.

Spoon batter into muffin tins, dividing evenly between the 12 sections.

Bake for 15-20 minutes. While brownies cool, make the Coconut Butter Frosting.

*To substitute flax “eggs” for whole eggs: For ONE egg, combine 1 Tablespoon flaxseed meal (not whole flaxseed) with 3 Tablespoons warm water; stir and allow to rest several minutes to thicken.

01 I n g r e d i e n ts fo r Coconut Butter Frosting

1 cup coconut butter melted slightly 2 Tablespoons coconut milk mixed with 1 teaspoon instant espresso

Di r e c t i o n s f o r C o c o nut Butter Frosting Combine ingredients and stir until smooth.

Allow coconut butter mixture to cool and slightly stiffen.

Frost cooled brownies with coconut butter and sprinkle with espresso sea salt or regular sea salt.

NOTE Espresso sea salt can be found at organic grocery stores like Whole Foods Market. If you cannot find espresso sea salt, use regular sea salt and the brownies will turn out just as delicious.

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Recipe

Note: These cinnamon rolls freeze very well so make extra and store in airtight freezer container. You can enjoy these directly out of the freezer, no thawing required. food solutions magazine / june issue / page 40

By Chef Lisi Parsons

with coconut flour then place batter ball on plastic wrap. Recipe Yields: 10 Rolls Active Time: 10 minutes Cook Time: 25 minutes

For a delicious breakfast treat, or afternoon snack, these decadent cinnamon rolls are sure to please everyone’s sweet tooth. This recipe offers a vegan option, so nearly everyone can enjoy each delicious cinnamon filled bite.

Ingredients

1 ½ cups whole pitted dates 1 teaspoon vanilla extract 2 teaspoons water 1 ½ tablespoons cinnamon 1 ½ cups almond flour 3 teaspoons ground cinnamon 1 teaspoon grain free baking powder 1 whole egg (for vegan option use 1 flax egg*) 1 ½ tablespoons coconut oil ¼ cup coconut flour for dusting surface to roll out dough

01 02 03

Sprinkle a little more coconut flour on top of batter ball and then place another piece of plastic wrap on top of the batter and roll out evenly with a rolling pin or a large plastic cup.

Remove top piece of plastic wrap and evenly spread out the date paste on top of the flattened dough. Now, gently roll the batter ball into a log that is two inches in diameter.

Next, cut batter into ½-inch rounds (recipe will give you ten rounds) and place each round into a section of the muffin tin. (Remember, 2 sections of your muffin tin will be empty.)

Bake 12-15 minutes or until cinnamon rolls are slightly browned.

directions

Preheat oven to 400F. Lightly grease 10 sections of a 12-section mini muffin tin with coconut oil. Place first 3 ingredients plus ¾ tablespoon cinnamon into a food processor and mix until a paste is formed and then remove from food processor.

Next, combine remaining ingredients (except for coconut flour) in clean food processor and mix until all ingredients are nicely combined.

Place a piece of plastic wrap on a flat surface and lightly dust

Ingredients

1 cup coconut flour 1 ½ cups almond flour 1 ½ teaspoons baking powder ½ teaspoon sea salt 2 whole eggs* (or 2 flax eggs for vegan option) 2 tablespoons honey or maple syrup 1/3 cup coconut milk (you may need a little more if the mixture seems too dry) 2 tablespoons coconut oil ¾ cup fresh or frozen blueberries (fresh blueberries work best, as frozen blueberries are a bit too wet for this recipe) Recipe Yields: 8 Scones Active Time: 10 minutes Cook Time: 30 minutes

01 02

Di r e c t i o n s

Preheat oven to 375F. In a large mixing bowl combine coconut flour, almond flour, baking powder and sea salt.

In another bowl combine eggs, honey, coconut milk and coconut oil.

Combine wet and dry ingredients. The mixture should be slightly crumbly and you may need to add a few drops more of coconut milk if your mixture seems too dry.

05 06

Next, gently mix in the blueberries by hand.

Bake for 25-30 minutes or until slightly browned.

Form into your favorite scone shape (rounds or triangles are nice) and place on baking sheet lined with parchment paper.

By Chef Lisi Parsons *To substitute flax “eggs” for whole eggs: For ONE egg, combine 1 Tablespoon flaxseed meal (not whole flaxseed) with 3 Tablespoons warm water; stir and allow to rest several minutes to thicken.

Recipe

food solutions magazine / june issue / page 41

These flaky tender scones are bursting with sweet luscious blueberries in every bite. And with a vegan option, these are soon to become everyone’s favorite mouthwatering healthy breakfast treat.

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By Chef Lisi Parsons

Recipe

If you are a fan of pecan pie, then you are going to love this healthy version. These heavenly pecan squares offer a flaky sweetness in every delectable bite. This healthy pecan pie alternative also offers a scrumptious vegan option that will even have cooks from the deep South asking for seconds!

Ingredients F o r t h e filli n g

2 cups whole pitted dates 2 cups pecans 1 ½ teaspoons vanilla extract ½ cup maple syrup 4 whole eggs (or 3 flax eggs* for vegan option) ½ teaspoon ground cinnamon ½ cup whole or crushed pecans for garnish

Ingredients Fo r t h e c r ust

1 ½ cups almond flour ½ cup coconut flour 1 tablespoon shredded coconut 2 tablespoons coconut oil 1 teaspoon baking powder 1 large egg (or 1 flax egg* for vegan option) ¼ teaspoon ground nutmeg ¼ teaspoon ground cloves (optional) *To substitute flax “eggs” for whole eggs: For ONE egg, combine 1 Tablespoon flaxseed meal (not whole flaxseed) with 3 Tablespoons warm water; stir and allow to rest several minutes to thicken.

Note: These cinnamon rolls freeze very well so make extra and store in airtight freezer container. You can enjoy these directly out of the freezer, no thawing required.

01 02

Di r e c t i o n s

Preheat oven to 375F. Line a 12-inch x 8-inch (30x20 centimeters) glass baking pan with parchment paper.

Combine ingredients for the filling in a food processor or blender and combine until all ingredients are mixed together. Pour into a bowl and place this in the refrigerator while you prepare the crust.

Combine all ingredients for the crust in food processor or blender and mix until all ingredients are evenly distributed. The crust will have a granular consistency.

Next, press the crust onto the parchment lined baking pan and roll with a plastic cup (or small rolling pin) to form an even crust.

06 07

Bake crust for 10 minutes and remove from oven.

Line top of pecan filling with whole or crushed pecans and bake for an additional 25-30 minutes or until filling is cooked through (you should be able to insert a butter knife and have it come out clean).

Pour pecan filling over crust that you just removed from oven and spread until evenly distributed.

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Recipe Yields: 24 Squares Active Time: 15 minutes Cook Time: 40 minutes

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Ingredients

2 ounces vodka 1 ounce pomegranate juice 1 fresh squeezed tangerine juice

Ingredients

1 ½ ounces vodka ½ ounce fresh lemon juice ½ ounce agave nectar 4 whole fresh blueberries 2 whole fresh blackberries Crushed ice

01 02

Di r e c t i o n s

Muddle berries in cocktail shaker. Add remaining ingredients, then shake to combine.

Strain liquid into a tall glass over crushed ice.

Garnish with fresh berries, if desired. Serves 1.

Di r e c t i o n s

Combine all ingredients in a cocktail shaker with ice cubes.

Shake well, then strain into a chilled martini glass.

Garnish with pomegranate arils and a wedge of tangerine. Serves 1.

Recipe

For a hearty meat-free dinner in a flash, whip up this warm quinoa salad with fresh flavors of summer!

Ingredients

1 cup quinoa, prepared according to package directions (will yield approximately 3 cups cooked quinoa) 2 cups grape tomatoes, rinsed, dried and halved 1 cup cubed fresh Mozzarella cheese 1 cup rough chopped fresh basil leaves Âź cup good quality olive oil 2 Tablespoons Balsamic vinegar Salt & pepper to taste

Di r e c t i o n s

While quinoa cooks, whisk olive oil, vinegar, salt and pepper together in a large serving bowl; set aside.

When quinoa is cooked, fluff with a fork, then add it, along with tomatoes and basil to the dressing in the bowl. Toss to coat.

Add Mozzarella, gently toss again, and serve immediately.

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Recipe

food solutions magazine / june issue / page 46

Ingredients

1 pound of skinless, boneless chicken (a combination of white and dark meat makes a more flavorful soup) 4 cups gluten-free low-sodium chicken broth 1 cup water 1 cup sliced carrots ½ cup chopped sweet onion ½ cup sliced celery 2 cloves garlic, peeled and minced 1 teaspoon dried herbs de Provence (or your favorite dried herbs) ¼ teaspoon turmeric ½ teaspoon salt Several grinds freshly ground black pepper

Di r e c t i o n s

Place chicken, broth, water, carrots, onion, celery, garlic, herbs, turmeric, salt and pepper in a 6-quart slow cooker.

Cook on low for 8 hours or on high for 4-5 hours.

Add a garnish of fresh chopped herbs like dill, cilantro or parsley, if desired. Serve with gluten-free cornbread or rolls.

Recipe

With soup or stew, or on its own with a drizzle of organic honey, this corn bread will become a favorite in your gluten-free recipe box!

Ingredients

1 cup certified gluten-free cornmeal ½ cup brown rice flour ½ cup organic (GMO-free) cornstarch 1 Tablespoon baking powder ½ teaspoon salt ¼ cup sugar (Substitute an alternate sweetener or decrease the amount of sugar, if you prefer) 1 cup milk of your choice, dairy or dairy-free ⅓ cup oil of your choice 2 eggs (or egg replacer to equal 2 eggs)

Di r e c t i o n s

Grease an 8-inch cast iron skillet or similar sized baking dish of your choice.

Place the skillet in the oven while the oven preheats to 420F. Mix the batter while the oven heats.

In a mixing bowl, whisk dry ingredients to blend, then add milk, oil, and eggs; stir until batter is mostly smooth.

Carefully remove the hot skillet from the oven using an oven mitt, and pour the batter into the hot pan (this will seal a crisp edge on your cornbread).

Return the pan to the oven and bake 20-25 minutes, or until cornbread is golden brown on top and deep golden brown around the edges.

Cut into wedges or squares and serve immediately.

food solutions magazine / june issue / page 47

Recipe

food solutions magazine / june issue / page 48

This melon knife is fresh, fun and definitely says â&#x20AC;&#x153;summerâ&#x20AC;?. www.us.kuhnrikon.com

01 Alpine Avocado Vinaigrette has become my familyâ&#x20AC;&#x2122;s go-to salad dressing and marinade! It is all-natural, preservative-free, gluten-free and free from gums. If you love avocados and you demand quality ingredients without additives, you must try this dressing! Get your avo on here: www.alpineavocado.com

Not only for cooking, coconut oil is an essential in my beauty cabinet for moisturizing sun-drenched skin, as a naturally gluten-free lip balm and even as a facial moisturizer. Select an organic, extra-virgin oil for best results. (Be sure to check out our Fresh Foot Scrub in DIY Beauty on page 64)

04 Gerbs Allergen Friendly Natural Foods is a great resource for allergen friendly natural foods like dried fruits, seeds, salad toppings and trail mix, and the best part is all Gerbs products are guaranteed to be gluten-free, as well as free from the 8 major allergens: wheat, peanut, tree nut, soy, dairy/milk, egg, shellfish/crustacean, as well as sesame free. Learn more at www.mygerbs.com

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 0

Meatless Monday

Enjoy this hearty meal for Meatless Monday and finish with a bowl of sweet berries for a lighter dessert.

Hearty Quinoa Caprese Salad, recipe page 45 Crusty French Bread (like Udi’s brand) Fresh berries for dessert

Tasty Tuesday

The slow cooker does all the work while you’re away. You only need about half an hour to mix and bake the golden corn bread, then dinner’s on the table!

Slow Cooker Chicken Vegetable Soup, recipe page 46 Corn Bread, recipe page 47 Righteously Raw Goji Cacao Chocolate for dessert

Wine Down Wednesday

Take a mid-week reprieve from the kitchen and fire up the grill for a steak and veggies feast. Put your feet up and enjoy this sumptuous meal with a glass of red wine that pairs well with grilled foods, such as a fragrant 2008 Genesis Syrah.

Bone Suckin’ 4-Step Steak, recipe page 34 Bone Suckin’ Grilled Vegetables, recipe page 36 Fruit Sorbet for dessert

Pizza Thursday

Who says pizza is only for weekends? Enjoy your favorite gluten-free store-bought pie, or make your own for a relaxing, and fun, weeknight meal everyone will love! Finish this simple dinner with an indulgent, yet healthier, dessert.

Pick up your favorite gluten-free pizza (or make your own) and add plenty of chopped veggies for extra nutrients. Espresso Sea Slat Mocha Brownies with Mocha Coconut Butter Frosting, recipe page 38

Fresh Catch Friday

Bone Suckin’ Skewered Shrimp & Scallops, recipe page 33 Mix a large nutritious salad with chopped kale, sliced cucumbers, sliced strawberries and diced avocado topped with your favorite dressing. Make a batch of Pecan Squares and enjoy one after dinner for dessert, the rest with your weekend coffee or tea, recipe page 42

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 1

We are trying to add some international flair to our meals and I wonder if you could tell me what garam masala is and if there is something I can use as a substitute? I don’t want to buy an entire bottle, only to find we do not like it.

Garam masala is a mixture of toasted and ground spices. Basic ingredients include black pepper, turmeric, cinnamon, cloves, cumin and cardamom; however, the recipe varies by region in India, so you may see other herbs and spices in garam masala. You can see there is no single-spice substitute. With an alluring aroma and exotic flavor, you may find a small bottle of pre-made garam masala provides just the lift your meals have been lacking! Just remember, if over-cooked, this spice blend tends to become bitter,

so it is often added at the end of the cooking time (although some recipes do call for adding it early in the process – it really depends on the exact recipe you are using).

I see lots of glutenfree baked goods recipes with apple cider vinegar in the ingredients list. What does it do and is there anything I can use as a substitute? In general, acids like vinegar are included in recipes for cakes and other baked goods as one component (the other being baking soda) of a chemical reaction that produces carbon dioxide bubbles, which help baked goods rise. You may substitute an equal amount of another type of vinegar (remember, avoid malt vinegar

because it is not gluten-free) or lemon juice, which is also an acid.

What can I use in place of panko when it is called for in a recipe I’m trying to convert to gluten-free? Panko is a Japanese bread crumb used to bread foods like fish, chicken and even vegetables. Panko breadcrumbs remain crispier than traditional breadcrumbs, due to their larger crumb and coarser texture. When a recipe calls for traditional panko, substitute a gluten-free panko breadcrumb (like Ian’s or Kinnikinnick brand) or simply make your own by pulsing gluten-free Rice Chex cereal in the food processor until you have uniform coarse crumbs. If you need a Food Solution, email us.

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 2

For many families, summer is the time to enjoy a relaxing family getaway. If your warm weather adventures mean you take to the friendly skies, planning ahead is essential when you are on a special diet. Use these tips to make sure your journey is as pleasant as your destination.

In-Flight Meals

Most major airlines offer meal options for passengers who require a special diet. The notification policy varies with the airline. Some require notification of your special meal request upon booking (for example, Lufthansa, TAM Airlines, Korean Air), while others must be notified between 12 and 72 hours prior to departure (for

example, Delta Airlines, 12 hours; Air Canada, 24 hours; Qantas, 48 hours; Virgin Atlantic, 72 hours). Always consult your specific airline for the time frame for notification of a special meal request.

Special Meal Codes

The airline industry uses standard meal codes for special dietary requirements. To request a gluten-free meal, use code GFML, which insures your meal will be free from wheat, rye, barley and their derivatives. There are other codes for allergen-free meals, such as peanut-free (PFML) and dairy-free, which is called a non-lactose meal (NLML). Diabetic and vegan meals are also available, using codes DBML and VGML, respectively. Unfortunately, most airline systems only allow for one code to be entered, so multiple food allergy meals are often handled in a different manner. Airlines vary on this, so be sure to point out your multiple

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 3

dietary restrictions upon booking for instructions on handling this. It is always a good idea to contact the airline a day or two prior to departure to confirm you special meal is ordered.

Taking Your Own Food

Taking food with you may be the best option, especially for longer flights, since most airlines do not guarantee special meals are free from cross-contamination. For example, Finnair states on their website, “Due to the processes used in our kitchens, we cannot guarantee that the meals served on our flights do not include ingredients that may cause allergies…” For those with conditions like celiac disease and food allergies, preparing meals and snacks that travel well is best. If you choose to take your food with you, review the Transportation Security Administration (TSA) guidelines for food and beverages permitted through airport security.

In the airport

Options for gluten-free, allergen-free foods are available in select airports, but certainly not nation- or worldwide. If you’re fortunate enough to fly into or out of Denver there is an Udi’s Café and Bar there offering glutenfree foods and even gluten-free beer. In other areas, look for restaurant chains that at least offer a gluten-free menu such as: • Starbucks (fresh fruit & some outlets offer prepackaged gluten-free snacks) • Smoothie King • TCBY Yogurt • Wendy’s • Chick-fil-A • Five Guys Burgers & Fries

• Cibo Express Gourmet Market • Outback Steakhouse • Longhorn Steakhous • On the Border • Pappadeux Seafood Kitchen • Wolfgang Puck

On the plane

Be sure to let your flight attendants know you have special dietary needs upon boarding to ensure your special meal is on board if you will have in-flight dining. If you requested a special meal, mention that as well. When bringing your own food on the plane, be aware that you may have to discard leftovers before entering a foreign country, so bring enough to keep you satisfied in-flight, but no extras of perishable foods.

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 4

Sha

nnon

My journey to gluten-free began 16-months ago. I had just finished a year-long journey in weight loss where I had successfully lost 52 pounds. During my weight loss journey I had cut out of my diet carbohydrates in the form of breads mainly, and pasta, with the exception of a half of a pita pocket I ate every day for lunch. A few things happened. My acid reflux left me and my rosacea cleared up. I was so surprised that happened just from making changes to the foods I ate! After meeting my weight loss goal and with the holidays arriving, I ate a few pieces of pie, a roll or two, some French bread here or there, and what is Christmas without cinnamon rolls? I was careful not to eat too much as I was maintaining my weight loss goal. By the time the New Year arrived, my muscles ached and I didn’t feel so great. The gastrointestinal problems I was having, I assumed were from my autoimmune thyroid disease. One day, I asked a friend who I exercised with if exercising with all these aches in muscles improved the aches. She suggested I Google Hashimoto’s and gluten on the internet. She didn’t want me to think she was telling me what I should do. She wanted me to find the answers for myself.

Reader, Shannon W., shares her journey to gluten-freedom, and gives others a sage bit of advice about what to do BEFORE going gluten-free. I was shocked what I learned. I spent hours upon hours reading about gluten and decided to take it out of my diet. Within three days of no gluten, I felt so much better. I felt like someone had washed the window in my brain, as I had no more brain fog. The gastrointestinal issues were resolved and the joint and muscle aches left me. The only thing I regret was not getting tested to see if I have celiac disease before I completely eliminated gluten from my diet. Either way, now, even the slightest amount of gluten makes me extremely sick. My best advice to anyone with symptoms and issues similar to mine is to get tested before going 100% gluten-free. I now live the gluten-free life and love being healthy. I owe my health to my sweet friend for encouraging me to learn about gluten and Hashimoto’s and to the helpful resources I’ve found online.

Thank you to Shannon for sharing her story to gluten-freedom and for giving advice that will be useful to others as they journey to improved health and gluten freedom. If you have a story you’d like to share, we’d love to hear Your Voice! You can submit your story here.

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 5 6

While it is fun for both pet and owner to take a drive on a sunny afternoon, the American Veterinary Association suggests leaving your pet at home when running errands or other tasks that require your furry friend to spend time alone in the car. This is especially true during the steamy summer months. Here, four reasons to tell Sad Eyes “No, you can’t go”.

outside temperature is over 72F, the interior temperature of a parked car rises at a steady climb over time. Research published in the journal, Pediatrics, in 2005 shows a 19-degree rise in car temperature after only 10 minutes. That means, even if the temperature outdoors is only 80F, a mere 10 minutes in a parked car can send the mercury rising to nearly 100F!

excited when strangers pass by the car. The same is true when it comes to noises like car alarms, horns beeping and sirens. In some pets, this overstimulation can quickly lead to claustrophobia, overheating and dehydration, even in a very short period of time.

Climbing temps turn your car into a pressure cooker. When the

Overstimulation leads to overheating.

our pets have different needs when it comes to dealing with heat. For example, dogs with dark coats absorb more heat than those with lighter fur, so will become overheated faster. The same is true for overweight dogs. The more excess weight a dog carries, the more quickly it will become overheated in any environment, especially in a closed vehicle in the summer heat.

Some pets become anxious or over-

Not all dogs take the heat well. Just like humans,

Flat faces mean inefficient panting. Breeds

like Bulldogs, Pugs, Pekingese and Boston Terriers, with shorter snouts and flat faces have brachycephalic airway syndrome (BAS). This syndrome denotes several structural differences in these adorable, flatfaced dogs – from their smaller nasal openings to their shorter, narrower trachea, and much in between. Collectively, these structural differences challenge airflow, which makes it especially difficult for them to battle summer heat since panting is the primary way a dog cools down.

food solutions magazine / june issue / page 58

Total time: 30 minutes

Ingredients

8 ounces cream cheese, softened (substitute your favorite dairy-free cream cheese product, if you are dairy-free) ½ cup crushed pineapple, drained very well (you can save the juice for later to add to your favorite smoothie!) 1 cup finely chopped macadamia nuts, pecans or sunflower seed kernels (if you are nut-free)

You will also need

• A food processor for chopping the nuts or seeds. Ask an adult to be your assistant and help with this part. • A mixing bowl. • A large spoon for stirring. • A piece of wax paper or parchment paper to roll the cheese ball in the nuts or seeds. • A storage container to keep the cheese ball fresh in the refrigerator.

Make your own fun appetizer to enjoy spread of gluten-free crackers or use a dip with gluten-free pretzel rods, celery stalks or carrots.

Di r e c t i o n s

Ask mom or dad to help you chop the nuts (or seeds) in your food processor.

Be careful using electric appliances and appliances with sharp blades like the food processor. Always get an adult to help you with these.

In the mixing bowl, stir together the softened cream cheese and pineapple until smooth.

04 05 06 07

Once that mixture is smooth, stir in about ½ cup of the chopped nuts (or seeds). Place the mixture in the refrigerator for about 1 hour so that it gets firm enough to work with and roll into a ball. Once the cream cheese mixture is chilled, pour the remaining nuts (or seeds) onto a piece of wax paper on the counter. Spoon the cream cheese mixture onto the nuts – it will be a big blob of cheesy fruity goodness! Scoop up some of the nuts and put them on top of the cheese ball, then begin carefully rolling the ball into a circle shape, coating it with the chopped nuts as you do so. When the cheese ball is completely covered in nuts, place it on a clean plate to serve, or cover it and store in the refrigerator until ready to enjoy.

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food solutions magazine / june issue / page 60

While most of us are aware of hidden gluten in some foods, and of the risk of cross-contamination in food processing and packaging, it may come as a surprise to consider that gluten can also make its way into non-food items such as cosmetics, personal care items and even our dental care products. Fortunately, most toothpastes on the market are gluten-free, so chances are the tube on your bathroom counter is safe, but just in case, here’s a run-down of five popular brands of toothpaste that confirm their products are gluten-free: • Arm & Hammer - all dental care products. • Tom’s of Maine – all dental care products. Although Tom’s of Maine liquid hand soaps and body wash products contain wheat protein, their other products are free from gluten ingredients and also free from gluten contact in the manufacturing and packaging process, according to the company.

• Aquafresh - all adult and children’s toothpastes, as well as whitening trays. • Crest – The company reports their toothpastes are gluten-free; however, they cannot guarantee their mouthwash, Crest Pro-Health Rinse is gluten-free. • Colgate Cavity Protection Regular Flavor toothpaste – This is the only product Colgate verifies as gluten-free. For other Colgate dental

care products, the company reports they “cannot guarantee ingredients used have not come into contact with gluten”. Don’t forget to floss…The following brands of dental floss are reported to be gluten-free by their manufacturers: • Glide • Oral B • Tom’s of Maine

f o o d s o l u t i o n s m a g a z i n e / JUNE i s s u e / p a g e 6 2

Take a global view. Don’t base your suc-

cess at maintaining a consistently healthy weight on a single meal, snack or dessert. Instead, look at your overall food intake and monitor for balance and moderation. After all, dessert happens, and in the context of a healthy diet, a single, well-portioned treat will not wreck your waistline.

Get satisfied.

Restrictive and limiting plans that claim to help you lose pounds and inches fast will likely leave you feeling unsatisfied, hungry and maybe even hangry (that angry-hungry feeling that strikes when we are deprived of food). To stay satisfied and keep blood sugar balanced, be sure to have a bit of protein, complex carbohydrate and healthy fat at each meal and snack.

Cook . Get in the kitchen and prepare nutritious meals for your family. Dishes do not need to be complicated. In fact, simple meals like a frittata and side salad, or a roast chicken with steamed in-season vegetables are excellent choices for balanced nutrition and satisfaction. Explore new foods and learn how to prepare them, getting the entire family involved. You will soon see how fun being health can be! Rest well. Sleep

deprived individuals tend to be heavier than their well-rested counterparts due to the hormonal irregularity caused by lack of sleep. Experts recommend 7-8 hours of quality sleep each night, so adjust your schedule accordingly, turn off the computer, TV and lights and say “goodnight”.

Say so-long to stress. If you eat when

you’re stressed out, join the club! Many individuals report stress eating as their #1 obstacle in losing weight and keeping it off longterm. When that anxious feeling strikes and you’re reaching for a snack, take a brief walk instead, or call a friend. A short diversion to distract you and reduce your stress level will help fight those false “hunger” pangs.

Skip the sodas.

Whether it’s the original, sugar-laden version of your favorite carbonated beverage, or the zero-calorie sugar-free counterpart, pass sodas by and opt for refreshing water instead. Sugary drinks add needless calories with zero nutrition, and artificial sweeteners trick the brain into expecting sugar. Either way, the body is challenged and confused. Water is the body’s preferred beverage and essential for optimal health.

Seek healthy, not skinny. Focus your

sights on the healthiest version of you possible, and work to create that version instead of fixating on a number on the scale, or a pants size. Healthy always looks amazing, but skinny can sometimes be deceptively unhealthy.

f o o d s o l u t i o n s m a g a z i n e / JUNE i s s u e / p a g e 6 4

In about 1 minute, you can whip up this exfoliating, invigorating food scrub for an affordable, at-home mini-spa moment any time!

I n gr e d i e n t s

Â˝ cup unrefined virgin coconut oil 3-4 Tablespoons Epsom salts (you can find Epsom salts in your local pharmacy) 3 - 4 drops of pure peppermint oil (available at specialty markets, health food stores, and organic grocers)

D i r e ct i o n s

In a small glass jar, stir together ingredients until smooth. Seal and store, tightly covered, until ready for your mini spa foot treatment at home. When ready to use, scoop out Â˝ - 1 Tablespoon for each foot and massage into feet and lower leg area; rinse feet and legs, dry and moisturize.

f o o d s o l u t i o n s m a g a z i n e / JUNE i s s u e / p a g e 6 6

After cleansing skin, apply fresh-squeezed lemon juice with a cotton ball as an antioxidant-rich natural toner to remove oils and residue. Follow with moisturizer.

Blend this simple fresh fruit facial mask in seconds and deep clean pores for glowing summer skin, naturally gluten-free.

I n gr e d i e n t s

1 kiwi fruit, peeled and chopped 2 whole strawberries, caps removed 1 Tablespoon starch, such as organic, GMO-free cornstarch, tapioca starch or arrowroot powder

D i r e ct i o n s

Combine fruit in blender and puree. Pour mixture into a small bowl and stir in starch. Apply mixture to face and neck, allow to dry, then rinse thoroughly with warm water. Blot dry and follow with toner and moisturizer.

Use a small amount of unrefined virgin coconut oil for nighttime moisturizing (it can be too greasy for daytime use, especially when wearing makeup). For lasting daytime moisture, opt for a few drops of grapeseed oil.

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 6 7

Community Supported Agriculture (CSA) was once something only city-dwellers discussed, but now, even people living in suburbs and rural areas are getting in on the locally-grown fruit and veg action. If youâ&#x20AC;&#x2122;re not familiar with what a CSA is, basically, this is a co-op where buyers pay a farmer to plant and tend fruits and vegetables which they will then enjoy upon harvest. continued on page 68

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 6 8

Most CSAs have a regular pickup day each week or month (this really depends on where you are and the specific farmer). Of course, you don’t choose what the farmer plants, so what you have in your CSA box at pickup time may pose some challenges. Some of the most common are: • An excess certain items, for example, a bumper crop of zucchini for 3 weeks in a row. • A lack of certain vegetables that you consider staples, like onions. • Not knowing what you’re going to receive until you arrive for pickup (or until you read the email a couple days in advance of pickup). So, how do you work around these issues and make the most of your CSA share? Here are a few tips to help you work around those challenges and make the most of your CSA share.

1. Get creative with ingredients.

An excess of a particular ingredient may seem daunting when you drop by the farm after a long workday to pick up your box of goodies, but it may be just what you need to get the creative juices flowing. Vegetables like zucchini, yellow squash and carrots make an excellent addition to muffins, quick breads and pancakes when grated. And for a new twist on hash browns, simply substitute any of those grated veggies for potatoes and crisp them in a skillet.

Use spiral cut zucchini and squash for a Paleo noodle, top with fresh made marinara sauce and enjoy a nutritious and creative meal! Remember, soups, stews, stir fry and roasting are also great options for altering the flavor of a particular vegetable and presenting it in an entirely new way. If there is an enormous amount of a certain fruit or vegetable, like tomatoes or bell peppers, consider canning or freezing them for later use.

2. Get creative with substitutions.

If your CSA isn’t growing ample quantities of ingredients like onions or garlic, try substituting other ingredients you do have on hand. For example, from a flavor perspective, you may try leeks, chives or scallions in place of onions or garlic, if available. If not, try adding garlic or onion powder, or dried chives to your dish to enhance the flavor.

If it’s more than flavor you’re looking for, if you need the bulk and texture of an ingredient as well, try substituting similarly textured foods. It may surprise you to find diced cabbage along with a little onion powder can really fool the palate in a dish like soup or a casserole calling for diced onion.

3. Get ready to do some backward planning. Because you won’t know what you’re receiving until the day of (or just before) you get your CSA share, wait until you see the box to draft your meal plan for the week. It is much less stressful and can even be fun as you consider new, creative ways to use ingredients and add the healthy bounty to your daily meals.

Sometimes, farmers are eager to chat about how they use an excess fruit or vegetable, so hang around at pickup time, check out your box contents and ask for helpful tips on using what you received. With these tips and your CSA shares, you’re in for a tasty summer!

f o o d s o l u t i o n s m a g a z i n e / J UNE i s s u e / p a g e 7 0

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