table of contents
44 10 16 42 FOOD
SCIENCE
ROOT CAUSE MEDICINE
NUTRITION
Nutrients for hormonal health and how to get them.
A Side of Science ........................................................................................................... 10
Recipes...................................................................................................................................44
Root Cause Medicine ................................................................................................. 16
Chicken Bruschetta.......................................................................................................45
Dr. Vikki’s Healthy Homemade Salad Dressing.........................................21
Ginger Garlic Chicken ................................................................................................. 47
Get More Vitamin D from Food............................................................................ 22
Chicken with Tomatoes & Polenta.....................................................................50
Fermented Mushrooms............................................................................................. 24
Peri Peri Chicken............................................................................................................. 52
The Rainbow Diet............................................................................................................28
Quinoa Crusted Chicken Tenders.......................................................................54
What’s in Season Now................................................................................................30
Chicken on Spicy Cabbage Stir Fry ..................................................................56
Medicinal Mushroom Soup..................................................................................... 32
Vegan Sour Cream........................................................................................................ 60
Egg Nutrition & Egg Facts & Nutrition............................................................. 35
Vegan Mushroom Stroganoff.................................................................................62
What do all the Labels to Describe Eggs Mean?...................................36
Parsley Limeade..............................................................................................................64
Nutrients and a Detox for Improved Hormonal
Hot Cross Buns ............................................................................................................... 66
(and Sexual!) Health......................................................................................................38
Disclaimer.............................................................................................................................70
Nutrients for Hormonal Health............................................................................. 42
MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 03
TA B L E O F C O N T E N T S / M A R C H & A P R I L
Learn the real secrets to lasting weight loss from a doctor.
Experts change their tune on withholding allergenic foods from children.
Step it up in the kitchen with 6 new chicken recipes, make medicinal mushroom soup and whip up some hot cross buns!
LETTER FROM T H E E D I TO R
LETTER FROM THE EDITOR / MARCH & APRIL
Hello, Spring! I thought it would never arrive, but spring - and all the fun associated holidays – is on the way!
EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions
CONTRIBUTING WRITERS Vikki Petersen
This might just be my favorite issue of Food Solutions yet, friends. Just like those long-awaited spring blooms I’m seeing outside my window as I write this, this issue is vibrant and fresh. Inside, you’ll find timely information about living gluten-free, living with food allergies and ways to continue to boost nutrition and promote healthy living.
Andrea Beaman
As an Editor, you read for typos, grammar and to make sure words strung together make sense, but sometimes you find yourself getting so into an article, you have to read it once for content, then again later for edits. That’s how it was for me with a couple of the pieces inside. Particularly, I think you’ll love learning about how to decipher all those labels on today’s egg cartons. See page 36 for that and you might change the way you shop for eggs!
syablon@foodsolutionsmag.com
You’ll find some fun nutrition facts on eggs, too (page 35), along with fresh ideas on how to use them. And it won’t solve that ongoing riddle of which came first, but I can tell you that in this issue, the egg does! After you read all about eggs, keep clicking to see a stellar lineup of chicken recipes. You’ll want to set your shopping list with a few of these in mind for quick and easy dinners ahead! Don’t forget to put ingredients for a healthy green St. Patrick’s Day sipper and delicious hot cross buns on your grocery list. I hope you enjoy reading and using this issue as much as our team here at FSM enjoyed putting it together for you.
Dr. Kara Fitzgerald Dr. Lindsey Berkson COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon
ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com
ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist
Happy Spring!
Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President
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No hornswoggling, just awesome taste without the gluten.
Lance gluten free sandwiches are made with two awesome tasty crackers with incredible real peanut butter or cheddar cheese in between. Look for them in the gluten free aisle of your local grocery store.
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CONTRIBUTORS / MARCH & APRIL
contributors
MARCI PAGE SLOANE, MS, RD, LDN, CDE is a Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a double Master’s degree in Nutrition and Physiology. Marci is CEO of Food Majesty, Inc. author of Reality Diabetes ~ type 2, The Diet Game: Playing for Life!, The Divorced Woman’s Diet and is contributor to Chicken Soup for the Soul Healthy Living Series Diabetes. Sloane is a nutrition and disease counselor, speaks frequently in the community, is coordinator of American Diabetes Association (ADA) programs, an ADA Valor Award recipient and does radio, television and magazine interviews. Marci is passionate about her work and it shows when you meet her.
CYNTHIA S. RUDERT, M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease. With one of the largest practices in the United States that manages adults and teenagers with celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity. Dr. Rudert’s focus is identifying the core causes of gastrointestinal issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected. Dr. Rudert then creates an individualized course of treatment tailored to each patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders. Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth. Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten
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Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest alliance of female physicians in the United States. In demand as an expert in celiac disease, she was the Keynote Speaker for multiple programs including the New England Celiac Conference, co-hosted with the Beth Israel Deaconess Medical Center/ Harvard, and national GIG meetings. Dr. Rudert was the advising physician for the popular television series House which featured a segment concerning celiac. Dr. Rudert is a former Assistant Professor of Medicine with Emory University. Learn more about Dr. Rudert and her practice at DrCynthiaRudert.com.
contributors She is on the advisory board along with holding an associate editor at-large position at Simply Gluten-Free Magazine. She has been interviewed by CNN Headline News and Better Homes & Gardens, amongst others.
Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there.
DR. VIKKI PETERSEN is considered a pioneer in the field of gluten sensitivity and is acknowledged in the U.S. for her contributions to, and education of, gluten awareness in our country.
CONTRIBUTORS / MARCH & APRIL
MARK HYMAN, MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic.
A certified clinical nutritionist, and doctor of chiropractic, she is also an IFM Certified Practitioner (Institute for Functional Medicine). She co-founded HealthNOW Medical Center in Sunnyvale, California. HealthNOW is known for using a multi-disciplined approach to address complex health problems, many of which are rooted in gluten intolerance. Patients travel from all over the world to experience the best of what HealthNOW offers, combining internal medicine, clinical nutrition, chiropractic and physical therapy, to identify the underlying root cause of the patient’s health condition. Practicing for over 20 years, Dr. Petersen remains at the forefront of advances in the field of gluten intolerance, which earned her the title of Gluten Free Doctor of the Year. She co-authored the book, The Gluten Effect, celebrated by other leading experts in the field as a huge advance in gluten sensitivity diagnosis and treatment. Dr. Petersen donates much of her time to the community where she speaks about health awareness at corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, radio personality and food blogger, specifically on the topic of gluten sensitivity and celiac disease.
LEIGH REYNOLDS recognized a need for high quality-gluten free nutritional supplementation so she founded Gluten Free Therapeutics™. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.
MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 07
AMERICA’S ORIGINAL CRAFT VODKA
My American vodka beats the giant imports every day. Try American! It’s better.
a side of science
A SIDE OF SCIENCE / FEEDING ALLERGENIC FOODS TO REDUCE FOOD ALLERGY RISK IN CHILDREN
TO P 8 ALLERGE N I C FO OD S MILK FISH SHELLFISH EGGS WHEAT SOY PEANUTS TREE NUTS
BY GIGI STEWART, M.A.
New research demonstrates introducing peanut products in infancy can prevent peanut allergy.
High-allergen foods, often referred to in the United States as the “Top 8” or “Big 8”, are a hot topic among new parents. They wonder whether or not they should withhold foods like peanuts and eggs to prevent a future food allergy in their child. That’s a smart – and timely - point to ponder. Those Top 8 foods account for a whopping 90% of all food allergies, and experts recently changed their stance and recommendations for when to introduce certain high-allergen foods.
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What has not changed is experts’ intense concern regarding peanut allergy. Research shows the number of children living with peanut allergy tripled between 1997 and 2008. Further, peanut allergy is the least likely food allergy to be outgrown, with only 20% of peanut allergic individuals growing to tolerate their allergen. Even more worrisome are the statistics revealing that over half of all food allergy-related fatalities (due to anaphylaxis) are caused by a reaction to peanuts or tree nuts.
ALTHOUGH POSSIBLE, IT IS RARE THAT CHILDREN WILL OUTGROW PEANUT AND TREE NUT ALLERGIES. 15 MILLION PEOPLE IN THE USA ARE BELIEVED TO HAVE A FOOD ALLERGY.
A true food allergy (versus food intolerance) occurs when the body misinterprets a particular food as a harmful foreign invader. The immune system responds by causing cells to release antibodies in an effort to combat or neutralize the offending allergen. The release of antibodies (and other chemicals, like histamine) in response to a certain food typically leads to a variety of symptoms within a few minutes (or up to a few hours) after contact with the offending food.
OUTGROWING FOOD ALLERGIES Research from a large study published in 2013 in the Annals of Allergy, Asthma and Clinical Immunology revealed that children with milk, egg, wheat or soy allergies usually outgrow their allergies by age five. The study showed peanut, tree nut and shellfish allergies are much less likely to be outgrown. Because of the prevalence, persistence and pernicious nature of peanut allergy, immunologists’ goal is to prevent its development. So, can feeding a young child an allergenic food actually prevent an allergy from developing? Let’s take a look at the research.
17% of the children who were not exposed to peanuts developed a peanut allergy, versus 3.2% of those who ate peanuts. elimination of high-allergen foods could prevent food allergies from developing. Now, with ground-breaking research to back them, new guidelines are in place.
NEW RESEARCH, NEW RECOMMENDATIONS According to American Academy of Allergy, Asthma and Immunology (AAAAI), delaying the introduction of highly allergenic foods may actually increase a child’s risk of having a food allergy. This advice comes after the landmark finding from the LEAP (Learning Early about Peanut) study. LEAP, funded by the National Institute of Allergy and Infectious Diseases (NIAID), was a randomized clinical trial involving more than 600 infants (Du Toit et al, 2015). The research assessed children at high risk for developing a food allergy, specifically, those with a sibling or parent with a food allergy and/or children with eczema. Eczema is an indicator of food allergy risk.
OUT WITH THE OLD In 2000, the American Academy of Pediatrics (AAP) released guidelines advising new parents to withhold high-allergen foods from children until at least three years of age in order to prevent a potentially fatal allergic reaction.
Participants were assigned to one of two groups: (1) a peanut consumption group that consumed a peanut-containing snack with three or more meals (equivalent to 6 grams of peanut protein each week) and (2) a no peanut group.
That advice was withdrawn in 2008 due to a lack of scientific evidence to show the
The research showed that feeding peanut products to children between the age of 4
A follow up study, LEAP-ON (2016), sought to learn whether the tolerance to peanuts was lasting. One year out from the initial study, findings revealed tolerance was lasting, even if peanut consumption ceased. This is critical, as parents must know if regular (weekly) administration of peanut products is necessary to maintain tolerance and keep a potential allergy at bay. While this is certainly not long-term enough evidence, it is a start and researchers state they are following children from the study for continuing assessment. Researchers at the Imperial College London conducted a meta-analysis of 146 studies on the topic. Included in the studies are more than 200,000 young children, and results are concordant with those shared above. The meta-analysis results were published in the Journal of the American Medical Association and suggest: • feeding egg to children between 4 and 6 months old may reduce their risk of developing egg allergy • feeding peanut products to children between 4 and 11 months old may reduce risk of developing peanut allergy Other allergens (milk, fish, shellfish, tree nuts and wheat) were examined, but the analysis did not reveal evidence to support a decreased risk of an allergy to those foods by feeding them at an early age.
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A SIDE OF SCIENCE / FEEDING ALLERGENIC FOODS TO REDUCE FOOD ALLERGY RISK IN CHILDREN
and 11 months old significantly decreased the development of peanut allergy.
WHAT IS A FOOD ALLERGY?
A SIDE OF SCIENCE / FEEDING ALLERGENIC FOODS TO REDUCE FOOD ALLERGY RISK IN CHILDREN
a side of science
MOST KIDS WITH ALLERGIES TO MILK, EGGS, WHEAT OR SOY WILL OUTGROW THEIR FOOD ALLERGY BY AGE 5.
Researchers also assessed the effect of introducing these high-allergen foods on the risk of developing celiac disease. No evidence was found to indicate an increased risk. These studies, along with the educated input from specialists like pediatric immunologists at Mount Sinai Hospital, led to the changes in recommendations on infant feeding. The National Institute of Allergy and Infectious Diseases (NIAID), a sector of the National Institutes of Health (NIH), announced new clinical guidelines on the introduction of peanut foods early this year. The guidelines are based on research highlighted here, as well as on advisement from a collective of experts in pediatric
immunology. The consensus communication states, “there is now scientific evidence that health care providers should recommend introducing peanut-containing products into the diets of ‘high-risk’ infants early on in life (between 4 and 11 months of age).” In the new guidelines, children are divided into three groups based on various levels of risk for developing a peanut allergy: (1) HIGH RISK – those with severe eczema, egg allergy or both should have peanut products introduced as early as 4 to 6 months of age (2) MODERATE RISK – those with mild or moderate eczema should have peanut products introduced around 6 months of age (3) LOW RISK – those with no eczema and no existing food allergy can have peanut products introduced to the diet freely
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For groups 2 and 3, the guidelines recommend taking into account your family’s regular dietary routines. For example, if peanut-containing foods are not a regular part of your family’s diet and your infant is not at high risk for developing a peanut allergy, you should not feel compelled to introduce peanut products at such an early age. The new guidelines also point out that infants and small children should never be given whole peanuts because they are a choking hazard. Additionally, other solid, low-allergen-risk foods such as vegetable purées and rice cereal should be introduced into an infant’s diet before feeding peanut-containing foods. If you are reading these guidelines and previously withheld peanut products from your child, experts caution feeding
A SIDE OF SCIENCE / FEEDING ALLERGENIC FOODS TO REDUCE FOOD ALLERGY RISK IN CHILDREN
a side of science
• Children with immediate family members (especially siblings) with a food allergy or children with other related health concerns may be at a higher risk of developing a food allergy. For this reason, a discussion with your child’s doctor is in order before trying new, highly allergenic foods. In high-risk cases, it is best to administer high-allergen foods in the presence of a pediatric allergist for the child’s safety. • Only introduce one new food at a time (highly allergenic foods or any others, as the Top 8 aren’t the only foods that could cause an allergic response). That way, if a reaction does occur, you will know which food caused it.
DELAYING THE INTRODUCTION OF HIGHLY ALLERGENIC FOODS MAY INCREASE A CHILD’S RISK OF HAVING A FOOD ALLERGY. THE AMERICAN ACADEMY OF PEDIATRICS RECOMMENDS INTRODUCING BABIES TO SOLID FOODS BETWEEN 4 AND 6 MONTHS OF AGE. 1 IN 13 CHILDREN HAS AT LEAST ONE FOOD ALLERGY.
• Always give a first taste of any new food when you are at home with your child. If a reaction does occur you will be aware of it and be able to act fast. • Start with very small amounts of newly introduced foods. • Never feed young children whole or pieces of peanuts or tree nuts due to the risk of choking.
peanuts right away. If you suspect your child is at risk of a food allergy, clinical experts recommend first having your child tested by a pediatric allergist in order to avoid a potentially dangerous reaction. Always follow your pediatrician’s guidelines for introducing any food to your child and never allow your child to eat any foods while unattended due to the serious risk of choking. Access the NIAID addendum guidelines for the prevention of peanut allergy in the United States here. REFERENCES: aaaai.org Gupta, Ruchi S. et al. (2013). Factors associated with reported food allergy tolerance among US children. Annals of Allergy, Asthma & Immunology, 111:3, 194-198.
Du Toit, G. et al. (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. The New England Journal of Medicine, 372:803-813. Du Toit, G. et al. (2016). Effect of avoidance on peanut allergy after early peanut consumption. The New England Journal of Medicine, 374:14351443. Imperial College London. (2016, September 20). Feeding babies egg and peanut may prevent food allergy, study suggests. Science Daily. Stewart, G. (2014). Facts about food allergy versus food intolerance. https://www.glutenfreegigi.com/ food-allergy-versus-food-intolerance/ Fleischer, D. et al. (2015). Consensus communication on early peanut introduction and the prevention of peanut allergy in high-risk infants. Journal of Allergy and Clinical Immunology, 258-261.
TIPS FOR INTRODUCING HIGHLY ALLERGENIC FOODS TO CHILDREN: • Establish a feeding routine with other solid foods (as recommended by your child’s pediatrician) before introducing any of the Top 8 high-allergen foods.
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• Foods in the high-allergen category that are more child-friendly are yogurt, soft cheese, eggs, nut butter and some forms of soy. (Whole milk is not recommended for young children due to other nutritional factors.)
ABOUT THE AUTHOR Atlanta-based Gigi Stewart, creator of GlutenFreeGigi.com, is a science-backed Southern Belle with B.S. and M.A. degrees, including a degree in Behavioral Neuroscience with specialties in chronic inflammatory pain and natural products research. Gigi’s unique fact-based approach to nutrition, combined with her personal experience living with celiac disease and multiple food allergies gives her insight into special diets nutrition and wellness that few are able to offer. Read more of Gigi’s Smart Nutrition Backed by Science articles here and connect with her on Facebook, Twitter, Pinterest and Instagram.
root cause medicine
ROOT CASUE MEDICINE / ALL YOU NEED TO KNOW ABOUT WEIGHT LOSS
B Y D R . V I K K I P E T E R S E N , H E A LT H N O W M E D I C A L
A L L YO U N E E D TO KNOW ABOUT
WEIGHT LOSS
DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN EFFECT”. ROOT CAUSE MEDICAL CLINIC IS A DESTINATION CLINIC AND TREATS PATIENTS FROM ACROSS THE COUNTRY AND INTERNATIONALLY. IF YOUR HEALTH IS NOT TO THE LEVEL YOU DESIRE, CONSIDER CONTACTING THEM FOR A FREE CONSULTATION – 408-733-0400.
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Having seen so many patients over the past two and a half decades, I know what it takes to restore a body to good health. The good news is we DO know what it takes. The better news is that it’s not difficult. The best news is that the human body is designed to repair itself and when you do the right things for it, it does get well. 10 Things You Need to Know (and Do!) to Lose Weight 1 . DEC I DE! It sounds simple but there’s a difference between “wanting” something and truly “deciding” to do something about it. Let me use myself as an example. Anyone looking at me would consider me of a
healthy weight, thin even by today’s standards. But I knew that during the past year or so I had gained some belly weight. I could feel it in my clothes, I could feel it when I bent over and most importantly, I know that belly weight is unhealthy, so that really bothered me. Yes it was only about four pounds. That is such a small number that many would scoff at it. But I practice what I preach and that extra inch or two around my midsection had to go. It came on during a period of time where I was involved in a project for my church to purchase a new building. It was a huge project, and I worked on it every day. For about two years I rarely took a day off. That was still while I was working as a doctor during the day, so it involved all my evenings and weekends. Dinner time was very late each night, and I was doing exactly what I caution patients against – eating late and going to bed. But when you get home at 9:15 pm and still have to make a healthy meal, what choice do you have? I continued to eat well and exercise but the major change was eating late and lots of stress. One thing I did notice was many of my successful habits that helped me to maintain a lower weight were slipping. I ate fast; I noticed I was eating more; and I started to “stress eat”, something I’d never done before.
While I noticed these changes, I didn’t instantly handle them. It took a little time to come to grips with the change in my waistline, the change of habits, and then deciding to do something about it. The decision was made with my husband (he was involved in the project too and he also had gained a few pounds in the belly) and we embarked on a juice cleanse for four days. And herein lies another point that is helpful for many – making a lifestyle change with someone who supports you and does it with you can make the job easier. Even if they don’t make the changes themselves, if you can find someone in addition to your doctor who will support and act as a cheerleader for you, it can really help. I’m not saying you need to do something as drastic as a cleanse, but it did have some benefits. Sometimes doing something a little drastic can reset some habits more easily than a slower transition.
STOP EATING WHEN YOU’RE NO LONGER HUNGRY VERSUS WHEN YOU’RE STUFFED. YOU WILL SHRINK YOUR STOMACH SIZE IN A MATTER OF A FEW DAYS AND IT WILL BECOME EASIER TO EAT LESS BECAUSE YOU’LL FEEL FULL SOONER.
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ROOT CASUE MEDICINE / ALL YOU NEED TO KNOW ABOUT WEIGHT LOSS
OVERW EI GH T AND O B ES I TY CAUSE M U CH O F THE HE A LTH COMP L AI NT S AND D I S E AS ES SUFFE R E D BY AM E RI CA N S . Whether the scale says a number you don’t like, or your body fat percentage is too high, you just don’t feel right, you are part of the majority of our population who is being hindered by too much fat, too much inflammation and suffering from, or close to developing, a degenerative disease such as heart disease, diabetes, cancer or autoimmune disease. This is shortening people’s lives, escalating healthcare costs and causing a lot of misery.
ROOT CASUE MEDICINE / ALL YOU NEED TO KNOW ABOUT WEIGHT LOSS
root cause medicine
2. D R I NK A LOT O F PUR I F I E D WAT E R . I’m often asked how much water one should drink. Half your body weight in ounces of water per day is a good start. One nice thing about a cleanse that involves juices is that you have no choice but to drink a lot of fluid. It keeps you full, mostly, and you really get to see what it feels like to get re-hydrated. It is true that many Americans are dehydrated and this simple step would not only cause them to feel a lot better, but it would help to shed some pounds. 3 . E AT S LOWLY. This is a big one! There are so many problems created by “inhaling” your food, the biggest one is that your stomach takes about 20 minutes after you start eating to realize how much you’ve eaten and then send the message to the brain that the stomach is full. This means that if you eat in a time-frame of under 20 minutes, you can very easily overeat. The second reason to not eat quickly is that you aren’t adequately chewing and therefore aren’t properly digesting the food that you’re eating. A rapidly consumed meal often occurs due to being
DRINK HALF YOUR BODY WEIGHT (MEASURED IN POUNDS) IN OUNCES OF WATER PER DAY TO REHYDRATE.
in a rush or stressed, neither of which is a healthy environment for digestion. One trick to practice is when you begin eating, try taking small bites, almost nibbles of food and chew them slowly. Those first few bites can set the pace for the rest of the meal and actually cause you to taste your food more fully, adding to the enjoyment of the meal. Go to a restaurant or perhaps just observe your family and you’d be amazed to witness the speed at which some people “shovel” in their food. I remember the first time I heard the expression “mindful eating”. It took me a moment to decide what it meant but as soon as I contemplated the opposite – “mindless eating” – it became abundantly clear. I find that when I sit down to a meal and take a moment to decide that I will eat slowly and take small bites, I notice when I’m no longer hungry and am able to stop eating easily before I get full.
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The goal is to stop eating when you’re no longer hungry versus when you’re stuffed. You will shrink your stomach size in a matter of a few days and it will become easier to eat less because you’ll feel full sooner. This is a big distinction and one you’ll only fully appreciate once you eat slowly enough to decipher the difference. A meal consumed quickly will have you sailing right by “no longer hungry” and smack dab into “why did I eat so much”, before you know it. 4. TAKE STO C K O F “WHY” YO U’ RE RE AC H ING FOR FOOD. If you’re a “snacker” and especially one who eats while doing other things, you’re going to have to pay attention to why you are eating. Are you truly hungry or are you bored, anxious, stressed, or feeling some other emotion? If it doesn’t make sense that you should be hungry based on when you last ate, it’s possible you are eating for a reason other than hunger. This is a bad habit and the only way you’ll get past it is to make some rules about how and when you eat. Some suggestions I give to my patients are as follows:
5 . SE RVING SIZ E IS VE RY IMP O RTANT. Start by consciously serving yourself about 1/3 less food than you’d normally eat. I’ll bet you that if you follow the tips we’ve reviewed so far, you’ll be surprised that you’re truly not hungry when you complete your meal.
yourself that you’re going to enjoy a healthy beverage of your choice and then assess if you’re still desirous of eating. If so, avoid all refined foods containing sugar or simple flours – in other words stay away from all refined, prepackaged, pre-prepared items. Instead try some olives or a 1/3 of an avocado. A food containing good fat will satisfy you rather than leave you craving the way a simple carbohydrate or sweet food will.
Try eating as a sole activity. Prepare your food and then sit down and eat it while not doing anything else. Enjoy conversation with another diner, but don’t eat while working, watching TV, etc. Don’t have food within easy reach of your computer, work area or TV. A bowl of candy, nuts or a bag of chips that sits out begging for you to dive in is a recipe for disaster and will sabotage your weight. Not only are such foods unhealthy, but ensuring all food remains in the kitchen until it is served at the table will be a great help. If you feel bored or frustrated and just can’t seem to shake the need for something, consider a cup of hot tea with a little stevia or honey. Make a promise to
Consider making a big salad with a variety of ingredients. Not just lettuce, but include red cabbage, green onion, cucumber, carrot, some seeds and a light healthy dressing. The bulk and fiber in such a salad will leave you full for hours. (Editor’s note: Be sure to get Dr. Vikki’s Healthy Homemade Salad Dressing Recipe on page 21!)
IF YOU’RE A WOMAN OR A MAN WITH A SLOWER METABOLISM, REALIZE THAT YOU CANNOT EAT THE SAME AS OTHERS AROUND YOU WHO OUTWEIGH YOU OR HAVE A DIFFERENT METABOLISM OR BODY COMPOSITION.
6. DO N’ T AL LOW YO UR SELF ANY SECO ND H E L P INGS. It’s a decision and it gets back to the “mindful eating” mentioned earlier, but do make the decision of how much food to serve yourself. Further decide that you won’t go back for more. You may think you want more at the end of the meal, especially if you haven’t followed some of the recommendations we’ve already reviewed. The solution to this is to look at the clock and wait 15-20 minutes. It you’re still truly hungry after that period of time, I would be surprised. If so, try the healthy beverage tip we’ve already mentioned. The quantity of food on your plate can become a challenge at a restaurant where they often serve twice what any adult should consume, but I have a good tip for this problem as well. Ask for a to-go container when your meal arrives. Consciously take off your plate anything in excess of what you would serve yourself at home. Place it in the to-go container and make the decision that it’s for another meal. Now you won’t be tempted to overeat. 7. DO A C L E ANSE . There are many types of cleanses and if you want one prescribed by a doctor, we
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ROOT CASUE MEDICINE / ALL YOU NEED TO KNOW ABOUT WEIGHT LOSS
As part of this exercise, leave a little food behind. I’m not suggesting for you to be wasteful, and perhaps it’s just a bite, but consciously leave a little something on your plate. Add the leftover bite to your lunch for the next day, if you’re like me and you make extra for dinner to provide the next day’s lunch for family members.
root cause medicine
ROOT CASUE MEDICINE / ALL YOU NEED TO KNOW ABOUT WEIGHT LOSS
are happy to assist you with that. A three- or four-day cleanse has several benefits: You will feel what it is to be truly hungry versus bored, anxious, frustrated, overwhelmed or any other emotion that might typically have you reaching for food. On a cleanse you will come to realize that it doesn’t take a lot of nourishment to take away your hunger and you’ll also appreciate that feeling a little hungry won’t kill you. A cleanse is a good “reset”. You’ll shrink your stomach and further, you’ll appreciate what good nourishment feels like to a body that is truly hungry and ready to eat. The idea isn’t to starve yourself or feel ill or weak as the result of a cleanse, but rather to veer away from some of your “bad habit” foods and embrace a healthy, predominantly liquid, diet that has the added benefit of taking a lot less time and effort when planning what you’re going to eat. One I did recently had me a bit spoiled. Even though I love to cook, the simplicity of drinking something already prepared every two hours was a bit addicting. The only thing I had to think about was to drink the next bottle in two hours. It freed up a lot of time in my day. 8. TAK E I NTO ACCO U N T W IT H W H OM YOU L I VE A N D T HE IR EATI NG H A BI T S . As an example, do you live with large men with large appetites who seem to “eat all the time”? Even worse are teenage boys, true eating machines! If you’re a woman or a man with a slower metabolism, realize that you cannot eat the same as others around you who outweigh you or have a different metabolism or body composition. You’re not them and you cannot eat the amounts they eat.
I remember clearly the summer my youngest daughter got a bit “pudgy” as she likes to call it now. She was around 14 and she spent a lot of time with her older brother who could drive her everywhere. They spent a great deal of time together, including many meals. She’s a very small boned young lady and she likely gained six or more pounds that summer. On her small frame it was fairly pronounced. The lesson she learned was she couldn’t eat the way her 18 year old brother ate. He played a lot of sports, outweighed her by 50 pounds, and let’s face it, was a boy with plenty of testosterone, a hormone that increases metabolism. 9 . IT “TAKES A VIL L AG E ” TO G E T HE A LTH Y AND LO SE W E IG H T. When you are serious about improving your health and losing weight, you need to be a bit selfish. What do I mean? You need to protect yourself from the naysayers and “friends” who like to sabotage your efforts to eat healthfully. The last thing you need when you’re trying hard to make lifestyle changes is someone close to you acting unsupportive. You may need to have a talk with a friend or family member and let them know that you are seriously changing your lifestyle and you’d appreciate their support, or at the very least, their silent objection. It goes back to the old adage of “If you can’t say something nice, say nothing at all”. If your friend or family member can’t be supportive then at least they can be silent and not try to tempt you into reverting to any old, bad habits. If you have a friend with whom you typically go out to eat at unhealthy restaurants, choose to do something else with that friend. There is no reason to tempt yourself unnecessarily. 1 0. W H AT CAN YO U E XPECT? The hardest part of this whole journey is the first few days. The first three days requires discipline and having some
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alternative activities you can do to take your mind off your subtly growling tummy. During my cleanse, I made a large cup of tea with a little honey and at the end of the day and climbed into a hot bubble bath. It was relaxing, something I like to do, and it took my mind off food. Definitely try water, tea or vegetable broth as a way of filling yourself up – it works! Or, a big salad that requires a lot of chewing! Once you read this article, decide on three items you would like to try and adopt them for three or four weeks. They can make a significant difference in a short time! AND A L ITTL E BIT MORE… What I didn’t include in this article, but I talk about often, are some of the specifics that cause people to crave certain things or create inflammation that thwarts weight loss. If you get hungry often or it feels like you’re always hungry and never satisfied, there is a reason. It likely involves digestive and food issues that go beyond the 10 points we’ve just reviewed. If the food you eat isn’t the right “fuel” for you, or if your food isn’t efficiently turning into fuel, you will be hungry. That’s something we can solve. Call us for a FREE consultation – 408-733-0400. To reclaiming your best health, Dr. Vikki Petersen, DC, CCN Functional Medicine Certified Practitioner Founder of Root Cause Medical Clinic Author of “The Gluten Effect” Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”
healthy recipe
H E ALTHY HOM EMADE
SALAD DRESSING
BY DR. VIKKI PETERSEN DC, CCN
You can make more of the dressing below if you like. The only key is the ratio of olive oil to vinegar (2:1), and the rest of the ingredient amounts are up to you and your taste buds. The garlic and mustard get stronger the longer you leave the dressing to marinate. I make extra and tend to enjoy it more after a day or two. INGREDIENTS 1 cup organic cold-pressed extra virgin olive oil • ½ cup organic balsamic vinegar • 1 clove organic garlic finely chopped • 1 teaspoon Dijon mustard •
DIRECTIONS Put all ingredients in glass jar and shake to combine. This will keep in the refrigerator for up to 5 days.
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H E A LT H Y R E C I P E / H E A LT H Y H O M E M A D E S A L A D D R E S S I N G
When I serve salads to friends, one of the first things they ask is what “brand” of salad dressing I use! I chuckle a bit because I would never consider buying store-bought dressing with chemicals, preservatives and a host of other “not so good for you ingredients” when it’s so very easy to make your own.
N U T R I T I O N / T H E W E I R D H A C K T H A T G E T S M O R E V I T A M I N D O U T O F Y O U R F O O D , N A T U R A L LY
nutrition
BY DR. KARA FITZGERALD, ND IFMCP
THE WEIRD HACK THAT GETS MORE VITAMIN D OUT OF YOUR FOOD, NATURALLY Groups prone to vitamin D deficiency: • Low dietary intake of vitamin D • Limited sun exposure • Individuals who live above the 37th parallel • Obese individuals • Those with inhibited nutrient absorption (such as undiagnosed celiac disease) • People with chronic kidney disease • Individuals with IBS These are a few factors that increase the risk of vitamin D deficiency. Other factors include ethnicity/skin color and genetic factors.
Because so many individuals are prone to this deficiency, it is relatively common to supplement with vitamin D3. But what if there were an alternative, natural way to boost your levels? There is! Enter the mighty sun-soaked mushroom. HOW MUSHROOMS CAN BECOME A SOURCE OF VITAMIN D Across cultures, mushrooms have long been viewed as a powerful superfood. They have immune-boosting properties and even some antimicrobial effects. They are full of phytonutrient com-
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pounds like polysaccharide-glucans, sterols, and lectins, as well as fiber, protein, and nutrients like selenium, potassium, magnesium, calcium, riboflavin, folate and niacin. And … drum roll … also vitamin D. That’s right, mushrooms make vitamin D from the sun, just like we do. Isn’t that cool? What’s neat is that UV exposure is what really makes this work, just like it does in our bodies. In fact, exposing mushrooms to sunlight for only a few hours dramatically increases the levels of vitamin D
T HE 37T H PA RA LLE L IS T HE A RE A 37 D EGRE ES N O RT H O F T HE EQ UATO R. IN T HE U N IT E D STAT ES , T HIS LIN E RU N S A LO N G T HE B O RD E RS O F N C / VA , T N / KY, A R/ M O, O K/ KS , N M /CO, A Z / U T, T HE S O U T HE RN M O ST PA RT O F N V A N D FA LLS M ID -WAY T HRO U GH CA (A RO U N D SA N TA C RU Z ) . IU = IN T E RN AT IO N A L U N IT S ; A STA N DA RD U N IT O F M E AS U RE M E N T FO R V ITA M IN S , HO RM O N ES , VACC IN ES A N D OT HE R S U B STA N C ES
they contain. The amount of vitamin D does depend on the type of mushroom, as well as the length of sun exposure. But even just five to ten minutes of sun exposure can have a significant effect. Research shows that vitamin D from mushrooms seems to be readily absorbed by our bodies comparable to conventional supplementation. In fact, in one case study, a man managed to raise his vitamin D levels by 129 percent over three months, by eating UV-exposed sautéed fungi every day. So if you’re the type of person who prefers to get your nutrients from food, you may be able to eat UV light-exposed mushrooms as a substitute for, or complement to, daily supplementation. However, there are a few points to know before you dive in. WHAT FORM OF VITAMIN D DO SUN-EXPOSED MUSHROOMS CONTAIN? The form of vitamin D found in mushrooms is D2. However, while we generally opt to supplement with D3, most of us usually do a good job activating D2 found in plant food. A study conducted at Boston University Medical Center concluded that ingestion of mushrooms with 2,000 IU of vitamin D2 was as effective as 2,000 IU of D2 or D3 in supplement form
and therefore can increase blood levels of vitamin D to ideal range. DOES THIS MEAN YOU DON’T NEED A VITAMIN D SUPPLEMENT? It depends. We recommend regular blood tests to check your vitamin D levels and to see if you’re able to maintain a healthy vitamin D status through food alone. We often see patients who, despite high intake of vitamin D, still have inadequate levels circulating in their body. Your need for vitamin D is highly personalized. If you have any issues with nutrient or fat absorption or have a higher utilization rate for vitamin D, you may have a harder time restoring or maintaining vitamin D levels with food sources alone. It’s a good idea to work with a practitioner who can monitor your levels and offer repletion strategies if necessary. They can also identify and correct any absorption or digestion issue that might be contributing to poor nutrient absorption in general. IS IT SAFE TO PREPARE SUN-EXPOSED MUSHROOMS? Raw mushrooms contain a naturally occurring chemical called agaritine. Excessive consumption of this compound has been linked to increased risk of cancer. However, storage and cooking have varying levels of impact. Cooking mushrooms (especially
The bottom line: The benefits of consuming mushrooms prepared properly are considered to outweigh any potential risk. HOW TO MAKE YOUR OWN VITAMIN D-RICH MUSHROOMS: If you have some sun-exposed mushrooms ready to go, a simple slice-andsauté will certainly work. But if you want to try something a little more adventurous, try fermented mushrooms. They make a delicious addition to eggs, salad or even just a simple snack. Learn to make your own fermented mushrooms on page 24. Fermented foods have tremendous health benefits, providing us with good bacteria that improves digestion and immunity. Fermented foods may even act therapeutically in conditions like obesity and depression. We also know that fermentation and refrigeration can reduce agaritine levels. And because cooking is not involved, more vitamin D is retained. About the Author Dr. Fitzgerald is lead author and editor of Case Studies in Integrative and Functional Medicine, a contributing author to Laboratory Evaluations for Integrative and Functional Medicine and the Institute for Functional Medicine’s updated Textbook for Functional Medicine. She has been published in numerous peer-reviewed journals. Learn more about Dr. Fitzgerald and her practice at DrKaraFitzgerald.com.
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N U T R I T I O N / T H E W E I R D H A C K T H A T G E T S M O R E V I T A M I N D O U T O F Y O U R F O O D , N A T U R A L LY
boiling or frying), refrigerating mushrooms or exposing them to acidic conditions (such as during fermentation) reduce agaritine levels by 25 to 75 percent.
H E A LT H Y R E C I P E / L A C T O F E R M E N T E D V I T A M I N D M U S H R O O M S
healthy recipe
IN WINTER, WITH FEWER HOURS OF SUNLIGHT, IT’S IMPORTANT TO MAKE SURE WE GET ENOUGH VITAMIN D. ADDING VITAMIN D RICH FOODS, LIKE THESE FERMENTED MUSHROOMS, TO THE DIET CAN HELP.
VEGETABLE-BASED FREEZE-DRIED CULTURE STARTERS CAN BE PURCHASED IN HEALTH FOOD STORES OR ONLINE.
RECIPE COURTESY OF DR. KARA FITZGERALD, ND IFMCP
L AC TO F E R M E N T E D V I TA M I N D
MUSHROOMS INGREDIENTS
DIRECTIONS
at the top.
8 to 16 ounces mushrooms (you can use a variety or a single favorite kind) • ¼ teaspoon sauerkraut juice, or culture starter • Fresh thyme (few sprigs to taste) • Fresh marjoram (few sprigs to taste) • 2 to 3 cloves garlic, smashed • Salt brine (1 tablespoon salt per 1 quart of water)
Lay your mushrooms out on a flat cookie sheet and leave under sunlight for at least an hour but up to six hours for maximum vitamin D production.
Mushrooms like to float, so weigh them down. You can use a smaller jar or a cup inside your Mason jar.
•
Place all the ingredients (except brine) in a quart-size Mason jar, squeezing in as much as possible. Add enough brine to cover, but be sure to leave about 1 inch of space
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Allow to sit on your counter for 3 to 5 days. After 5 days, move into the refrigerator. Your vitamin D powerhouse fermented mushrooms are ready to enjoy!
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NUTRITION / THE RAINBOW DIET
nutrition
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THE RAINBOW DIET
• DAY 4 : Green—have at least 3 leafy
Plant pigments in veggies give various benefits to your body. This idea of a rainbow diet will help get you familiar with incorporating a wider variety of vibrant plants into your daily diet.
day and slowly add back in other foods. Notice how you feel as you do this. Awareness, and then acting on it, is the basis of wisdom, especially in how you learn to keep yourself vibrant and well.
FOLLOW DAYS 1 – 5, THEN ON DAYS 6 – 10, REPEAT THE COLORS. • DAY 1 : Blue, purple, indigo—blueber-
ries, eggplant, small purple potatoes, and at least ¼ cup of shredded purple cabbage. • DAY 2 : Orange and red—beets, sundried tomato paste, carrots, yams, sweet potatoes, red radishes, strawberries, black-berries, goji berries, pimento, red peppers. • DAY 3 : White—cauliflower, white onions, scallions, garlic, potato skins, white/green cabbage, daikon radish.
greens (kale, parsley, lettuce), and green beans, snap peas, mung bean sprouts • DAY 5 : Yellow—make sure you get some yellow or red squash, some yellow peppers, some garlic, or some yellow onions. I F YO U CO M P LE T E M Y 1 0-DAY D E TOX , I R ECO M M E N D T H AT A F TER YO U : Consume broccoli sprouts once a
N OT E : This is educational; to merely
give your ideas and creativity of how to eat diverse and colorful plant foods. To learn more about Dr. Berkson’s Receptor Detox for optimal hormonal function, be sure to get a copy of her new book, Sexy Brain! About Dr. D. Lindsey Berkson Devaki Lindsey Berkson, MA DC DACBN CNS ACN is an expert in hormones, nutrition and the environment. She is the author of 21 books, including the breakthrough book on pollutants and hormones (Hormone Deception), the first book on the mind, gut, nutrition link (Healthy Digestion The Natural Way) and a book on hormones, intimacy and nutrition (Safe Hormones, Smart Women). Now all these books converge in your boudoir. Berkson, an estrogen scholar at a hormone think tank at Tulane University, teaches MDs, pharmacists, functional practitioners and nutritionists. She is known for writing breakthrough books that connect-the-dots of fascinating science and present easy-to-follow action steps based on science but presented in a compelling and entertaining manner.
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NUTRITION / THE RAINBOW DIET
Dr. Lindsey Berkson is an expert in hormones, nutrition and environment. Here, she shares a glimpse at her recommendations for The Rainbow Diet, as a way to boost nutrition and expand your nutritional horizons.
Eating a rainbow diet means you try to consume as many colorful, diverse plant foods as you can. In my 10-day detox program, we add a different colored food each day to supply the benefits of that particular polyphenolic pigment. This gets you to eat a rainbow diet that further facilitates the detox.
W H AT ’ S I N S E A S O N : M A R C H & A P R I L
in season now
I N SEASON N OW: MARCH & APRIL B O O ST FL AVO R WIT H HER B S
Chives Mint Parsley ADD A S P LAS H O F C IT R U S
Grapefruit Lemons Limes Mandarins Kumquats Oranges Tangerines
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G E T YO U R G R E E N S
Artichokes Arugula Asparagus Avocados Broccoli Brussels sprouts Cabbage Collards Endive Spinach CO LO R YO U R P LAT E
Beets Carrots
Guavas Radishes Rhubarb Strawberries (LAT E ) W I N TER W HITES
Leeks Onions Parsnips Potatoes Garlic Scallions Rutabaga Turnips Cauliflower
FOOD / MEDICINAL MUSHROOMS AND DEEP ROOTS SOUP
food
BY ANDREA BEAMAN
MEDI C INA L M UC HR O O M S AND
DEEP ROOTS SOUP 32 / FOOD SOLUTIONS MAGAZINE / MARCH-APRIL ISSUE
food
DRIED SHITAKE MUSHROOMS
INGREDIENTS
If you’re not already eating edible medicinal mushrooms, it would be a good idea to start. This is especially true if your immune system is down or you’re struggling with blood sugar imbalances, high blood pressure, and/or cancer. There’s a wealth of scientific data linking mushrooms to a host of benefits for good health! This soup uses several varieties of medicinal mushrooms, plus other nutritious ingredients!
DIRECTIONS Strain and reserve the water from the mushrooms. Add additional water to equal 4 cups total liquid. Put the liquid into a soup pot over high heat. While the liquid warms, chop the shitake and maitake mushrooms and add to the pot with alaria and burdock root. Bring the mixture to a boil, then cover and reduce the heat to simmer for 5-7 minutes. Add daikon root, ginger and tofu, then cook 2-3 minutes more, then add enoki mushrooms and bok choy. Put miso paste into a bowl and add a small amount of hot liquid from the
Editor’s Note about Miso Miso, a Japanese condiment made from soybeans and grains, is often a red flag ingredient to those of us who must maintain a gluten-free lifestyle for medical reasons. While we must be cautious about this ingredient, it is not completely off the menu if you’re gluten-free. When the soybeans are combined with a gluten grain (usually barley), of course we must avoid miso; however, many brands of miso are available that we can enjoy. Millet, quinoa, rice and amaranth are used to make some brands of miso. South River organic sweet white miso is one such brand. It is made with brown rice and other non-gluten ingredients. When dining out, always request an ingredients list of the miso used in dishes before consuming anything made with it. This is a gray area and one about which we must be careful! And if you love miso soup, you might want to try San-J White Miso Soup Mix – it’s fast, convenient and of course, 100% gluten-free!
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FOOD / MEDICINAL MUSHROOMS AND DEEP ROOTS SOUP
7-8 dried shitake mushrooms, soaked in 2 cups water • ½ cup dried maitake mushrooms (¼ oz), soaked in 2 cups water • 3 inches alaria seaweed (or wakame), soaked and chopped • ¼ cup burdock root, thin diagonals • ½ cup daikon root, half moons • 1tablespoon ginger, minced • 6 ounces tofu cubed (or other protein) • 1/4 cup enoki mushrooms (or other mushrooms) • 1-2 leaves bok choy chopped • 4 tablespoons sweet white miso* (See editor’s note below recipe.) • 2-3 scallions, chopped •
soup to thin the miso. Add the miso to the soup and shut off the heat. Let sit 2-3 minutes. Garnish with minced scallions and serve immediately.
nutrition
“EGGCELLENT”
ADDITION TO YOUR SPRING MENUS From Easter to spring brunching, eggs take center stage this time of year on many menus. It’s no wonder, either! Not only are eggs versatile and delicious, they are an excellent source of many nutrients. A FEW REASONS TO LOVE EGGS: - Eggs are affordable - Eggs are an all-natural source of protein − 1 egg = 6 grams - Eggs are low in calories – only 70 per egg - Nutrients in eggs can meet a variety of needs in children and in adults – one egg contains 13 essential vitamins and minerals - Eggs are easy to prepare
POPULAR PREPARATIONS METHODS FOR EGGS: - Hard boiled - Pan fried - Over easy - Sunny side up - In an omelet - Frittata - Poached - Baked
UNIQUE WAYS TO ADD EGGS TO YOUR DIET: - Top buttered gluten-free pasta with an over easy egg - Serve eggs over gluten-free cheese grits for breakfast, brunch or even dinner - Make breakfast tortillas with scrambled eggs and bacon – use GF tortillas, add diced tomato, avocado and salsa 60% of an egg’s protein is in the white; the remaining 40% is in the yolk.
EGGS COME IN HANDY IN A VARIETY OF RECIPES: - Cakes - Cookies - Muffins - Brownies - Bread and rolls - Puddings and custards - Ice cream (custard base) - Egg (ham, turkey or chicken) salad - Cobb salad - Deviled eggs
Research shows an egg a day may keep the doctor away! Eggs are not associated with coronary disease, but some studies indicate an egg a day may reduce the risk of having a stroke by as much as 12%! While eggs are a top allergen for children, most egg allergies are outgrown by age 5. Learn to decipher egg labels with our Savvy Shopper article, page 36.
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NUTRITION AN “EGGCELLENT” ADDITION TO YOUR SPRING MENUS
AN
savvy shopper
W H AT D O ALL THE LABELS U S E D TO DESCRIBE EGGS MEAN? B Y R O M I L LY H O D G E S , M S C N S
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Eggs are a wonderful food to include in your diet, providing an “eggcellent” source of complete proteins, choline, vitamin E, vitamin A and carotenoids (as long as you eat the yolk too). They are also rich in beneficial cholesterol. However, selecting the best eggs for your plate needs a little consideration. Here’s how to become a savvy egg-shopper.
Antibiotics and hormones are de rigueur, to offset the effects of the poor living conditions and also to maximize egg yield. Poultry feed most often consists of mashed grain such as sorghum, corn, cottonseed or soybean oil meal. That goes against a traditional hen’s diet of foraged seeds, plants, insects and worms. The bottom line on commercial egg-laying hens: • They are reared in crowded conditions • Hens are kept entirely indoors • Hens are fed GMO/high pesticide feeds • What hens naturally eat is withheld
In the egg world, organic simply means that hens have been fed an organic feed. It doesn’t mean that the hens were pastured or even given roaming room. WHAT ABOUT OMEGA-3 ENRICHED? Also a step up, omega-3 usually means that a conventional hen feed has been supplemented with a source of omega-3 fatty acids, such as flax seed. You’d need to check the packaging to find out whether the hen has also been allowed to forage outside.
Beta-carotene is reduced by up to an astounding seven times. Vitamin A is also reduced by about a third.
FREE RANGE VERSUS CAGE FREE? Free range means the hens have the option of going outside into an environment that is not defined, but the hens may still be mostly reared inside. Cage free just means that the indoor hens are not reared in cages, but it doesn’t indicate that the chickens are allowed to go outside. Your best bet is to look for ‘pasture raised’ instead.
IS ORGANIC A BETTER CHOICE? Organic is a step up from non-organic when it comes to eggs, but it’s not the complete solution.
WHAT’S THE BEST SOLUTION? Ideally, seek out eggs that have been pasture raised on small, organic farms. Direct from the farmer or farmer’s market
HOW DOES THIS AFFECT THE EGG WE END UP BUYING AT THE GROCERY STORE? Nutrients take a significant hit. For example, vitamin E content is reduced by half, and omega-3 content is reduced by more than half.
is a great option. Some local co-ops and stores also carry local small-farm eggs, raised with integrity (and better nutrition). Don’t lose your head though—do the best you can to source high quality foods, but if you can’t find the perfect solution, eggs are still a nutritious and good food to eat.
About the Author Romilly Hodges, MS CNS, holds a Master’s Degree in Functional Nutrition from the University of Bridgeport, CT, and is a Certified Nutrition Specialist (CNS). She is passionate about the power of food to nourish and heal the body. Learn more about Romilly here.
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N U T R I T I O N / W H AT D O A L L T H E L A B E L S U S E D TO D E S C R I B E E G G S M E A N ?
WHAT’S THE PROBLEM WITH MOST COMMERCIAL EGGS? Common large-scale, commercial rearing practices mean that most eggs come from chickens that have never seen the light of day. Caging is widely used, which means that the chickens haven’t had adequate space to roam around indoors.
N U T R I T I O N / N U T R I E N T S A N D A D E T O X F O R I M P R O V E D H O R M O N A L ( A N D S E X U A L ! ) H E A LT H
nutrition
NUTRITIENTS & D E T O X F O R I M P R OV E D H O R M O N A L BY DR. D. LINDSEY BERKSON
( A N D S E X U A L ! ) H E A LT H
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In fact, a fizzled out love life may be an indicator of greater, more far-reaching serious health problems of which you aren’t aware. To help us understand more about how food, nutrients and digestion directly impact our hormones and yes, our sex life, Dr. D. Lindsey Berkson shares an excerpt from her latest book, Sexy Brain. She says that intimacy is now being shown by science to be a critical pillar of health, especially for the brain. But today’s toxic environment is hijacking human connection. Dr. Berkson presents the new problem of “love under attack” and gives self help solutions to protect yourself, your loved ones, and to make sure you get the health benefits that nature intended as your birthright.
HORMONES CAN’T DO WHAT THEY ARE DESIGNED TO DO WITHOUT ADEQUATE NUTRITION. Local tissue levels of critical nutrients go hand in hand with healthy hormonal functioning. These local nutrients help hormone receptors receive critical messages from hormones and translate them to your genes. Too many or too few nutrients and your hormonal timing and signaling can go awry. Nutrients are part of where the hormonal rubber meets the hormonal road. They allow hormone messages to be received, read, and delivered. Most doctors don’t know this and don’t take nutrition into account when prescribing or figuring out hormonal issues and responses to treatment. Sometimes natural or even prescribed hormones don’t help sexual woes because people are deficient in nutrients inside the receptors. Or these people may have digestive issues that don’t allow for the nutrients to be optimally absorbed into the cells that live inside the receptors. Or they may be toxic in everyday chemicals like Bisphenol A, that line many cans of foods or even water pipes in city water systems, which can block hormone health. Take a look at two key nutrients that can make or break your hormonal functioning.
ZINC One of the biggest deficiency signs of zinc is when hormones are not working right. Estrogen, testosterone, and progesterone must have adequate zinc to deliver their signals. Zinc is also directly related to reproductive potential. Low levels of zinc increase the risk of infertility in men, while zinc
supplementation improves fertility. Zinc is found in whole, natural foods, which many people don’t eat. Heavy metals in the environment (from cigarette smoke to dust to other types of contamination) can sabotage zinc uptake, thus blocking hormone signals. Anyone with sexual issues needs to be evaluated for zinc deficiency. Zinc should be assessed at the intracellular level (zinc levels inside cells), as well as doing a digestive evaluation, because zinc depends heavily on optimal digestion to be reduced to a proper electronic state to enter the cells. If you have gut issues, you may not absorb enough zinc to keep your hormones humming. See a list of zinc-rich foods on page 42.
VITAMIN B6 Vitamin B6 is like a metronome for sex steroid signaling, especially estrogen and testosterone. It controls how long the hormones deliver their signal. It also has input into the metabolism and balance of these hormones. Vitamin B6 also helps optimize signaling of cortisol, which directs the crucial anti-inflammatory actions of the body. Since vitamin B6 is the major orchestrator of healthy hormone timing, it becomes apparent how environmental pollutants and junk-food diets are making it difficult for our hormones to stay in rhythm. See a list of vitamin B6-rich foods on page 42.
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N U T R I T I O N / N U T R I E N T S A N D A D E T O X F O R I M P R O V E D H O R M O N A L ( A N D S E X U A L ! ) H E A LT H
Have you ever heard of the field of nutritional endocrinology? Most have not. It is a relatively new area that examines how hormones, nutrients, food, and gut health all interact and affect each other. That includes your sex and love life, too. While that may be somewhat of a taboo topic, really, it shouldn’t be.
nutrition
N U T R I T I O N / N U T R I E N T S A N D A D E T O X F O R I M P R O V E D H O R M O N A L ( A N D S E X U A L ! ) H E A LT H
DIET/HORMONE LINK A poor diet, doing a bad job of digesting food, or issues with hidden food intolerances and leaky gut problems can all play an unappreciated role in hormonal and sexual dysfunction.
HORMONAL RESISTANCE There is an increased incidence today of undiagnosed and unrecognized hormonal resistance due to the plethora of endocrine-disrupting compounds in our world. Great sex requires healthy sex hormone receptors and those receptors need to be available. Just like both persons in a relationship need to be emotionally available, receptors need to be ready and open for business to accept hormonal signals, not already occupied by competing pollutants, plastics, pesticides, heavy metals and more. A responsive receptor is a healthy, available receptor. Great receptor function requires a healthy gut and a healthy diet. The vitamins most required are B vitamins. Too much sugar, a bad diet in general, environmental pollution, and many dyes (even some in medications) and repetitive rounds of antibiotics can rob your body of B vitamins, especially if you don’t refortify yourself daily. So, how is it that we “clean up” our hormone receptors and improve our sexual health? A receptor detox is in order!
RECEPTOR DETOX Receptor detox is a protocol designed to clean out receptors that are too filled with potentially competing substances to accept hormonal messages appropriately. The scientific ability to detox and to prove that chemicals can be removed from fat cells, membranes, and receptors came from original research on firemen who were exposed to chemicals on the job and became ill. Specific protocols were
developed to clean these chemicals out of their bodies and this detox was shown to be effective in getting those gallant guys feeling better and back on the job once again. RECEPTOR DETOX IS BASED ON:
1. Improving cell membrane fluidity, especially in mitochondria.
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2. Boosting the P450 enzyme system helps “rinse” pollutants out of the local membranes, out of the liver, and eventually out of the body. 3. Rebooting local gut and microbiome health helps continue the rinsing of pollutants out of the body and reinforces testosterone and estrogen signaling. 4. Supplying the nutrients, protein, and specific foods that help improve lymph
W H AT YO U W I L L N E E D F O R A RECEPTOR DETOX:
flow and receptor dynamics to help hormones do their magic exactly right. 5. Removing stressor foods that sabotage hormone health and signaling.
DR. BERKSON’S 10-DAY RECEPTOR DETOX My receptor detox program was designed to help remove pollutants that can harm hormonal health, including desire and your capacity for intimacy, as well as improve your brain’s responsiveness to cognition-boosting hormones. WHEN TO DO IT?
• Yearly. Several times a year to boost intimacy enjoyment and skills. Detoxing several times a year is optimal as we are exposed to endocrine-disrupting chemi-
Nourishing foods like whole flaxseeds, chia seeds, walnuts, wild fish, chicken and blueberries. Colorful veggies like red cabbage, broccoli sprouts, white onions, yellow onions, red grapes, kale, curly parsley, limes and green beans. Additional foods like olive oil in a glass bottle, organic whole coffee beans, organic pomegranate concentrate, seeds and nuts.
• Have at least 2 tablespoons of broccoli sprouts twice a day; they are a food probiotic. • Have at least 5 to 9 servings of colorful veggies a day. • Hari hachi bu: This means you leave the table when you are 75% full. Eat smaller portions than usual so your body has more energy to detox. Take 3 deep breaths before eating. Eat slowly and chew well. Practice mindful eating. • No refined, processed, fried, barbequed or inorganic foods. Charred veggies are fine. No fast food. No restaurant food unless it is at an organic, healthy restaurant. You can do this more easily by avoiding foods in boxes and cans. • While detoxing, no gluten or dairy (milk from an animal). If you use nut or grain milks, make sure they are unsweetened. Plain versions often still contain sweeteners. Sweeteners: No refined sugars, artificial sweeteners, or high fructose corn syrup. No honey and agave syrup. Stevia and xylitol are okay. In addition to specific foods and guidelines, there are key supplements for your receptor detox detailed in my book, Sexy Brain. Learn more in Dr. Berkson’s new book here!
You can find a full detailed list of foods needed for Dr. Berkson’s receptor detox in her book, Sexy Brain, here! RECEPTOR DETOX GUIDELINES:
• Eat only organic as we are trying to remove pollutants from the body. Taking in pollutants from non-organic food reduces the effectiveness of the detox program. • No grains except quinoa or buckwheat groats or gluten-free pasta in moderation. • Onions are one of the most anti-inflammatory foods. If you are not reactive or allergic to onions, add them generously to your diet.
About Dr. D. Lindsey Berkson Devaki Lindsey Berkson, MA DC DACBN CNS ACN is an expert in hormones, nutrition and the environment. She is the author of 21 books, including the breakthrough book on pollutants and hormones (Hormone Deception), the first book on the mind, gut, nutrition link (Healthy Digestion The Natural Way) and a book on hormones, intimacy and nutrition (Safe Hormones, Smart Women). Now all these books converge in your boudoir. Berkson, an estrogen scholar at a hormone think tank at Tulane University, teaches MDs, pharmacists, functional practitioners and nutritionists. She is known for writing breakthrough books that connect-the-dots of fascinating science and present easy-to-follow action steps based on science but presented in a compelling and entertaining manner.
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N U T R I T I O N / N U T R I E N T S A N D A D E T O X F O R I M P R O V E D H O R M O N A L ( A N D S E X U A L ! ) H E A LT H
cals in our air, food, and water 24/7. • Before conception. This detox can safely be done before conception to protect pregnancy hormones and the health of the future baby. It is too strong to be used during pregnancy. A gentler and more personalized pregnancy detox can be done while pregnant, but must be professionally and closely monitored. • Hormone Replacement Therapy (HRT). Prior to any HRT programs to make them safer and more effective. • Hormonally driven disorders. When you have hormonal issues like PMS, PCOS, or menopause problems. • Resistant weight. If you want to lose weight safely. • Optimize health. To boost overall health. • Anti-aging. Staying “cleaner” keeps you “younger.”
N U T R I T I O N N U T R I E N T S F O R H O R M O N A L H E A LT H
nutrition
NUTRITIENTS FOR
HORMONAL HEALTH Hormonal health is directly dependent on nutrition. In this issue, Dr. Lindsey Berkson explains in some detail how lacking certain nutrients can wreak hormonal havoc in our bodies. Don’t miss the excerpt (on page 38) from her new book, Sexy Brain, to learn more. And be sure to incorporate these key nutrients into your diet for improved hormonal health! ZINC Zinc is a naturally occurring metal that is essential for human health. We only need trace amounts – about 8 mg per day for an adult female in good health, according to the United States Department of Agriculture’s recommended daily allowances chart.
Zinc plays a role in hundreds of metabolic reactions in the human body, not the least of which is its role in regulating hormones. In men, zinc deficiency is linked to infertility. For women, pre-menstrual syndrome (PMS) and worsened menopause symptoms are often a result of zinc deficiency. The small amount of zinc required by the body is easy to get from natural sources like those listed below. ZINC-RICH FOODS: • Grass-fed beef • Kefir • Lamb • Chickpeas • Pumpkin seeds • Cashews • Mushrooms • Spinach
VITAMIN B6 Vitamin B6 is a water-soluble vitamin.
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There are several forms of the vitamin, but they are generally grouped as “B6”. This vitamin is necessary for healthy red blood cell production, as well as hormonal signaling for hormones like testosterone and estrogen. Some studies suggest a lack of vitamin B6 is linked to depression in women on hormone replacement therapy. Healthy adult women should take in 1.3 mg of vitamin B6 daily. Naturally gluten-free foods, like those listed here, are a great way to incorporate this vitamin into the diet. VITAMIN B6-RICH FOODS: • Bananas • Wild caught salmon and tuna • Sweet potatoes • Garlic • Hazelnuts • Turkey and chicken • Grass-fed beef
intro
Get ready for a flavorful, gluten-free spring! This issue, we’ve gone deep into the recipe files of some superb chefs to bring you dishes that are sure to delight anyone at your table.
And we didn’t fall short for Easter, either – make those Hot Cross Buns and you won’t regret it! It’s going to be a delicious spring!
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INTRO / MARCH & APRIL
We shine a spotlight on mushrooms – medicinal, fermented and as a powerful source of vitamin D - and share a recipe for mushroom stroganoff that’s comforting like you remember it, but not heavy at all! Of course, we’ve got you covered for family meals everyone will devour (and ask for seconds!), plus check out a healthy green sipper that’s perfect for St. Patrick’s Day.
F O O D / B R U S C H E T TA TO P P E D C H I C K E N T E N D E R S
food
NUTRITIONAL INFORMATION Serving Per Recipe: 4 AMOUNT PER SERVING CALORIES 290 % DAILY VALUE* TOTAL FAT 17g Saturated Fat 5g CHOLESTEROL 40mg SODIUM 640mg TOTAL CARBS 18g Dietary Fiber 1g Sugars 4g PROTEIN 16g Vitamin A 15% Vitamin C 20% Calcium 20% Iron 4%
26% 25% 13% 27% 6% 4%
*PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET.
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food BRUSCHETTA TOPPED
RECIPE COURTESY OF PERDUE
CHICKEN TENDERS STEP 1
INGREDIENTS 1 pkg. Perdue® Simply Smart® Gluten Free Breaded Chicken Breast Tenders (11.2 ounces) • 2 cups heirloom cherry tomatoes, halved • 3 cloves garlic, finely chopped • 3 tablespoons chopped fresh basil • 2 teaspoons balsamic vinegar • 1/8 teaspoon black pepper • 2 tablespoons olive oil • 1/2 cup (2-ounces) parmesan cheese, shredded (optional) •
Step 1: Bake Preheat oven to 425°F. Place the chicken tenders on a baking sheet and bake for 8 minutes. If frozen, add 2 minutes to heating time. Remove the tray from the oven and use tongs to flip each chicken tender. Heat for another 8 minutes. Let stand for 2 to 3 minutes before serving. Step 2: Mix In a large bowl, mix together the tomatoes, garlic, basil, balsamic vinegar, and black pepper. Toss with the olive oil.
STEP 2
Step 3: Serve Place 2 to 3 chicken tenders on a plate. Spoon tomato mixture over the chicken and top with shredded Parmesan cheese if desired. Serve with risotto, rice or a green salad on the side.
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F O O D / B R U S C H E T TA TO P P E D C H I C K E N T E N D E R S
DIRECTIONS
food
GINGER GARLIC ASIAN GRILLED CHICKEN RECIPE COURTESY OF PERDUE
FOOD / GINGER GARLIC ASIAN GRILLED CHICKEN
MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 47
food NUTRITIONAL INFORMATION
INGREDIENTS 4 Perdue® Perfect Portions® Boneless, Skinless Chicken Breast, All Natural (1.5 pounds) • 1/2 cup sherry • 6 tablespoons gluten-free soy sauce • 6 tablespoons firmly packed brown sugar • 2 tablespoons sesame oil • 4 cloves garlic, finely chopped • 1 tablespoon ground ginger • 2 tablespoons olive oil • 4 baby bok choy, halved lengthwise • 1 cup snap peas • 1 cup sliced baby zucchini • 1 cup cherry tomatoes, halved • 8 baby corn, optional
FOOD / GINGER GARLIC ASIAN GRILLED CHICKEN
•
DIRECTIONS Step 1: Make Sauce In a small saucepan, combine the sherry, soy sauce, brown sugar, sesame oil, garlic and ginger. Bring to a boil, reduce heat and simmer for 2 to 3 minutes until the sugar dissolves. Remove from heat and let cool for 10 minutes. Place chicken breasts in a resealable plastic bag. Pour half of the sherry sauce over the chicken. Seal the bag and refrigerate for 30 minutes. Use the other half of the sauce for stir-frying the vegetables and for serving. TIP: Don’t worry about serving this sherry sauce to the kids. The alcohol burns off during cooking.
Step 2: Grill Remove the chicken from the sauce letting the excess drip away. Lightly brush the chicken with 1 tablespoon olive oil and place on a pre-heated grill or
Serving Per Recipe: 4 AMOUNT PER SERVING CALORIES 360 % DAILY VALUE* TOTAL FAT 14g Saturated Fat 2g CHOLESTEROL 80mg SODIUM 1150mg TOTAL CARBS 18g Dietary Fiber 2g Sugars 14g PROTEIN 35g Vitamin A 35% Vitamin C 60% Calcium 6% Iron 15%
22% 10% 27% 48% 6% 8%
*PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET.
grill pan. Turn the chicken every 1 to 2 minutes and baste with the sherry sauce with every turn. Continue grilling until the chicken is done and a meat thermometer inserted in the center reaches 170°F, about 5 to 7 minutes. Remove from the grill and let it rest for 2 to 3 minutes. Step 3: Stir Fry Place all of the vegetables in a large bowl. Toss to coat with the remaining olive oil. Heat a wok or grilling basket over high heat. Add the vegetables and stir fry for 3 to 5 minutes until vegetables are charred and caramelized. During the last minute of cooking, toss the vegetables with enough of the sherry sauce to lightly coat. TIP: Get creative with your vegetables. You can use any vegetables that you like. Try broccoli, snow peas, shiitake mushrooms or red peppers. Think seasonal! Vegetables are less expensive and taste better when you buy them in season. Frozen vegetables are a great option when fresh is hard to find.
Step 4: Serve Serve chicken and vegetables over rice with extra sherry sauce on the side, desired.
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STEP 1
STEP 2 STEP 3
Click here to get your copy now!
food
NUTRITIONAL INFORMATION Nutrition Information Per Serving (4 servings) CALORIES 330 TOTAL FAT 8 grams SATURATED FAT 1 gram PROTEIN 35 grams TOTAL CARBS 24 grams DIETARY FIBER 2 grams SUGAR 3 grams SODIUM 630 mg CHOLESTEROL 80 mg VITAMIN A 15% VITAMIN C 35% CALCIUM 4% IRON 15% BASED ON A 2000-CALORIE DIET.
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food
STEP 1
GLU T E N - F RE E
CHICKEN TOMATOES & POLENTA
WITH
INGREDIENTS 4 Perdue® Harvestland® Perfect Portions® boneless, skinless chicken breast, individually wrapped, 1.5 pounds Or Perdue® Perfect Portions® boneless, skinless chicken breasts (1.5 pounds) • 1 tablespoon Italian seasoning • 1 teaspoon garlic powder • 2 tablespoon olive oil • 1 can (14.5-ounce) diced tomatoes with garlic and onion • 1 log (11-ounce) prepared polenta, cut into 16 slices •
STEP 2 STEP 3
DIRECTIONS Step 1: Sauté Season the chicken breasts with the Italian seasoning and garlic powder. In a large non-stick skillet, heat the olive oil over medium-high heat. Sauté the chicken breasts for 2 minutes per side. STEP 4
Step 2: Top Stir in the diced tomatoes. Top with the polenta slices and reduce heat to simmer. Step 3: Simmer Cover the skillet and simmer for 6 to 8 minutes until chicken is cooked through. The chicken is done when it feels firm to the touch and a meat thermometer inserted in the center reaches 170°F. Step 4: Serve To serve, place the 4 slices of polenta on a plate. Top each slice with a chicken breast and diced tomatoes. Enjoy with a side salad or green vegetables. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 51
FO O D / G LU T E N - F R E E C H I C K E N W I T H TO M ATO E S A N D P O L E N TA
RECIPE COURTESY OF PERDUE
FOOD / PERI PERI GLUTEN-FREE CHICKEN
food
NUTRITIONAL INFORMATION Serving Per Recipe: 8 AMOUNT PER SERVING CALORIES 500 % DAILY VALUE* TOTAL FAT 30g Saturated Fat 9g CHOLESTEROL 115mg SODIUM 670mg TOTAL CARBS 35g Dietary Fiber 2g Sugars 2g PROTEIN 25g Vitamin A 20% Vitamin C 30% Calcium 4% Iron 15%
46% 45% 38% 28% 12% 8%
*PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET.
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food PERI PERI
RECIPE COURTESY OF PERDUE
GLUTEN-FREE
CHICKEN
STEP 1
Preheat the oven to 425°F.
1 package PERDUE® Whole Cut-Up Chicken • 4 tablespoons olive oil • 3 tablespoons lemon juice • 3 tablespoons red wine vinegar • 3 cloves garlic, finely chopped • 2 tablespoons chopped cilantro • 1 tablespoons red pepper flakes • 1 teaspoon salt • 1 teaspoon black pepper • 4 large or 8 medium potatoes, Yukon gold, russet, or red bliss • 4 tablespoons butter, melted • 1 tablespoon grated parmesan cheese • Lemon wedges, for garnish •
DIRECTIONS Step 1: Marinate In a bowl or 2-cup glass measuring cup, whisk together the olive oil, lemon juice, red wine vinegar, garlic, cilantro, red pepper flakes and salt and black pepper. Place the chicken in a glass baking dish.
Pour the Peri Peri sauce over the chicken and toss to coat well. Marinate the chicken in the refrigerator for at least 1 hour and up to overnight. 30 minutes before you’re ready to roast, take the chicken out of the refrigerator, prepare the potatoes and preheat the oven to 425°F. Step 2: Slice Slice each potato crosswise at 1/8 to 1/4-inch intervals. Cut almost to the bottom but not all the way through the potato. Slice down through the potato and when the knife hits the edge of the spoon, stop slicing. Tip: For best results, choose oblong potatoes of uniform size and trim if needed so they’ll lie flat without wobbling as you cut into them. You can rest the potato in a large serving spoon and use that as a guide for when to stop slicing — slice straight down, and when your knife hits the edge of the spoon, stop slicing.
Step 3: Roast Keeping the chicken in the glass baking dish, arrange the potatoes in the dish with the chicken. Brush the potatoes all over with half the melted
STEP 3
butter. Season with salt and black pepper. Roast the chicken and potatoes for 35 to 40 minutes. Remove the baking dish from the oven. Baste the chicken with pan juices. Brush the potatoes with the remaining melted butter, making sure to brush the butter into the slices as the potatoes start to spread open. Sprinkle the Parmesan cheese onto the tops of the potatoes. Return the baking dish to the oven and roast for an additional 20 minutes, or until chicken and potatoes are cooked through and nicely browned. Chicken is done when it feels firm to the touch and a meat thermometer inserted in the center reaches 170°F. Step 4: Serve Remove the chicken and potatoes from the oven. Let the chicken rest for 5 to 10 minutes before carving. Pour the Peri Peri pan juices into a serving container. Serve Peri Peri Chicken with potatoes, sauce and lemon wedges.
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FOOD / PERI PERI GLUTEN-FREE CHICKEN
INGREDIENTS
STEP 2
food
NUTRITIONAL NFORMATION Serving Per Recipe: 6 AMOUNT PER SERVING CALORIES 190 % DAILY VALUE* TOTAL FAT 4g Saturated Fat 1.5g CHOLESTEROL 65mg SODIUM 410mg TOTAL CARBS 7g Dietary Fiber 1g Sugars 0g PROTEIN 29g Vitamin A 2% Vitamin C 2% Calcium 10% Iron 6%
6% 8% 22% 17% 2% %
*PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET.
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food
G LU TEN-F REE Q UIN OA
CHICKEN TENDERS
STEP 1
INGREDIENTS 1 pound Perdue® Fit & Easy® Boneless, Skinless Chicken Breast Tenderloins • 1 cup cooked quinoa • ½ cup grated parmesan cheese • ½ teaspoon dried oregano • ½ teaspoon powdered garlic • ½ teaspoon salt • ¼ teaspoon black pepper • 2 large eggs •
STEP 2 STEP 3
DIRECTIONS Step 1: Assemble In a shallow plate, combine the Parmesan cheese, oregano, garlic, salt and black pepper. In another shallow plate, lightly beat two eggs. Step 2: Dip Dip each chicken strip into the egg and then into the quinoa mixture, pressing to evenly coat each tender. Step 3: Broil Preheat your oven to broil. Line a baking sheet with foil and lightly coat with cooking spray. Arrange the strips on the sheet and lightly spray again. Broil the chicken strips until golden brown and crispy, about 10 to 15 minutes, turning once halfway through cooking.
STEP 4
The chicken is done when it feels firm to the touch and a meat thermometer inserted in the center reaches 170°F. Step 4: Serve Serve over salad greens or on their own with sweet Thai chili dipping sauce or salsa verde. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 55
FOOD / GLUTEN-FREE QUINOA CRUSTED CHICKEN TENDERS
RECIPE COURTESY OF PERDUE
Gluten-Free just got a lot Easier
www.GlutenFreeResourceDirectory.com
food
CHICKEN ON SPICY CABBAGE STIR FRY RECIPE COURTESY OF PERDUE
FOOD / CHICKEN ON SPICY CABBAGE STIR FRY
MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 57
food
RED BELL PEPPER
FOOD / CHICKEN ON SPICY CABBAGE STIR FRY
GLUTEN-FREE SOY SAUCE
SCALLIONS
INGREDIENTS 8 pieces Perdue® Simply Smart® Gluten Free Breaded Chicken Breast Tenders (11.2 ounces) • 1 tablespoon vegetable oil • 1 tablespoon fresh ginger, minced • 1 16 ounce package coleslaw mix (about 8 cups) • 1 cup red bell pepper, slivered • ½ cup fresh scallions, minced • 2 tablespoons gluten-free soy sauce • 1 tablespoon honey •
DIRECTIONS Step 1: Sauté In a sauté pan, heat oil over medium-high heat; add ginger and sauté one minute. Stir in coleslaw and red peppers; toss to coat with oil, cover, and cook for 1 1/2 minutes. Remove lid. Step 2: Heat Add scallions to mixture and drizzle in soy sauce and honey. Heat through while stirring often. Step 3: Serve To serve, divide vegetable stir fry among 4 plates and top with chicken tenders.
GINGER
NUTRITIONAL INFORMATION Serving Per Recipe: 4 AMOUNT PER SERVING CALORIES 250 % DAILY VALUE* TOTAL FAT 10g Saturated Fat 2g CHOLESTEROL 30mg SODIUM 890mg TOTAL CARBS 27g Dietary Fiber 4g Sugars 11g PROTEIN 13g Vitamin A 70% Vitamin C 160% Calcium 6% Iron 4%
15% 10% 10% 37% 9% 16%
*PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET.
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food
DR. VIKKI’S VEGAN
SOUR CREAM INGREDIENTS 1 (12-ounce) package organic silken tofu, soft • 2 tablespoons fresh organic lemon juice, plus a little more to taste • 1 tablespoon extra-virgin organic cold-pressed olive oil • 1 tablespoon sherry wine vinegar • 1 teaspoon Dijon mustard, plus more to taste • 1 teaspoon Himalayan sea salt • ½ teaspoon organic onion powder
FOOD / DR. VIKKI’S VEGAN SOUR CREAM
•
• •
½ teaspoon organic garlic powder 1 tablespoon finely chopped chives or green onions (optional)
DIRECTIONS Place all ingredients other than the last (chives or green onions) into a high speed blender.
This recipe is very simple to make once you have the ingredients ready because the blender does all the work. I don’t eat a lot of soy but occasionally and ensuring it’s organic to avoid GMO, it should be fine for most. Use this vegan sour cream anywhere you would use regular sour cream – quesadillas, soup and in my Gluten Free Vegan Mushroom Stroganoff recipe. (Editor’s note: Get Dr. Vikki’s Stroganoff recipe on page 62.)
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BY DR. VIKKI PETERSEN DC, CCN
Blend on high until smooth and creamy. Taste and add salt, lemon juice and/or more mustard to taste. Serve on top of pasta or anywhere you would use sour cream. The sour cream keeps in the refrigerator in an air-tight contained for about 4 days.
food ORGANIC SHALLOT
MUSH R OO M
FOOD / MUSHROOM STROGANOFF
STROGANOFF In the midst of creating a recipe for cream of mushroom soup, I realized a thinned version of the “soup” (which was very thick) would be perfect for mushroom stroganoff. My family loves this recipe, and I hope you will too!
INGREDIENTS 1 box gluten-free noodles • 1 large organic shallot (or 2 small), finely minced • 2 cloves organic garlic, minced • 3 cups of chopped organic crimini mushrooms, or your favorite organic mushrooms • 1 tablespoon organic avocado oil • 2 tablespoons white wine (optional – all the alcohol gets cooked off; it just adds some flavor to the mushrooms) •
¼ teaspoon organic oregano ¾ teaspoon organic thyme • 1 (32-ounce) box of organic vegetable broth (you may not use the full amount) • 1 cup organic raw cashews • Salt and pepper to taste • Dr Vikki’s vegan sour cream – see recipe on page 60 • •
DIRECTIONS Put a large pot of water on to boil. Add about 2 tablespoons of salt to the water. While waiting for the water to boil, chop your mushrooms, shallots and garlic. Put the oil in a large sauté pan and heat on medium. Once warm, add the shallots and cook about 3 minutes until softened. Raise the heat to medium-high and add the mushrooms. Heat needs to be fairly high under mushrooms to pull the water out from them and brown them. Add the herbs plus the white wine, if you’re using at this point. Your water should be boiling; add
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BY DR. VIKKI PETERSEN DC, CCN
the pasta and make sure you don’t overcook it. Once the mushrooms have been cooking about 4 minutes and are getting browned, add the garlic for an additional minute of two. Be careful not to burn the garlic. If anything is starting to get too brown, use a splash of vegetable broth to prevent any burning or sticking. Take 3/4 of the cooked mushrooms and place in a high speed blender with 2 cups of the vegetable broth and cashews. The broth is not heated so no worries about blending a hot liquid. Blend on high, adding more veggie broth as needed until smooth and the desired thickness. The sauce should be fairly thick and very creamy. Add salt and pepper to taste. Place the sauce back into the original sauté pan to heat. The pasta should be done about this time. Strain it and add it to the heated sauce. Top with a dollop of my gluten-free, vegan sour cream and serve immediately.
I WOULDN’T USE A SPAGHETTI NOODLE IN THIS RECIPE, AS THE SAUCE WOULD BE TOO HEAVY FOR IT. GET DR. VIKKI’S GLUTEN FREE VEGAN SOUR CREAM RECIPE ON PAGE 60!
FOOD / MUSHROOM STROGANOFF
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food RECIPE COURTESY OF DR. D. LINDSEY BERKSON, FROM HER NEW BOOK, SEXY BRAIN
PA R S L E Y
LIMEADE FOOD / PARSLEY LIMEADE
INGREDIENTS · Small handful of parsley · 1 teaspoon of organic dried parsley flakes · Juice of 4-6 limes · 3-4 tablespoons of stevia to taste · 8-10 ice cubes · A glass of water DIRECTIONS Place ingredients in blender (a high-speed blender like a Vita Mix works best) and blend until you cannot see any more parsley bits or hear ice cubes hit the side of the blender pitcher. RECOMMENDED USE: Drink twice a day, with or without meals. The drink will keep in fridge for two days. Stir or shake prior to consuming. ABOUT DR. D. LINDSEY BERKSON Devaki Lindsey Berkson, MA DC DACBN CNS ACN is an expert in hormones, nutrition and the environment. She is the author of 21 books, including the breakthrough book on pollutants and hormones (Hormone Deception), the first book on the mind, gut, nutrition link (Healthy Digestion The Natural Way) and a book on hormones, intimacy and nutrition (Safe Hormones, Smart Women). Now all these books converge in your boudoir. Berkson, an estrogen scholar at a hormone think tank at Tulane University, teaches MDs, pharmacists, functional practitioners and nutritionists. She is known for writing breakthrough books that connectthe-dots of fascinating science and present easy-tofollow action steps based on science but presented in a compelling and entertaining manner.
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Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com
Gluten-free is now hassle-free.
food
GLUT E N -F R E E
HOT CROSS BUNS
FOOD / GLUTEN-FREE HOT CROSS BUNS
FROM PAMELA’S PRODUCTS
Yield: About 24 buns
DIRECTIONS
INGREDIENTS
DO U G H
D O UGH
· 1-1/2 cups warm milk (105°F–115°F) · 5 teaspoons active dry yeast · 1 teaspoon granulated sugar · 4 cups Pamela’s Artisan Flour Blend · 1/2 cup sugar · 1-1/2 teaspoons ground allspice · 1/2 teaspoon ground cinnamon · 1 teaspoon salt · 1/2 cup plus 2 tablespoons cold butter · 1 large egg · 1 large egg yolk · 1/2 cup dried currants · 1/3 cup golden raisins · 2 teaspoons finely grated orange zest · 2 teaspoons finely grated lemon zest GLA ZE
· 3 tablespoons superfine granulated sugar · 1 large egg FRO S T ING
· 1/4 cup butter—very soft · 1 cup powdered sugar · 1 to 2 tablespoons milk or orange juice
In a small bowl stir together milk, yeast, and 1 teaspoon granulated sugar. Let mixture stand 5 minutes, or until foamy. Into a large bowl sift together flour, allspice, cinnamon, salt, and remaining 1/2 cup granulated sugar. Cut butter into bits and with your fingertips or a pastry blender blend into flour mixture until mixture resembles coarse meal, place in bowl of stand mixer. Lightly beat 1 whole egg with egg yolk. Make a well in center of flour mixture and pour in yeast and egg mixtures, currants, raisins, and zests. Mix on medium until dough comes together, about a minute. Transfer dough to an oiled large bowl and turn to coat. Let dough rise, covered with plastic wrap, in a warm place until doubled in bulk, about 1 1/2 hours. Line two baking sheets with parchment or oil two large baking pans. On a floured surface with oiled hands knead dough briefly and form into two 12-inch long logs. Cut each log crosswise into 12 equal pieces. Form
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G R AT E D L E M O N Z E S T
DRIED CURRANTS
each piece into a ball and arrange about 1 inch apart on baking sheets, or in greased pan. Let buns rise, covered, in a warm place until doubled in bulk, about 45 minutes. Preheat oven to 400°F. While buns are rising, lightly beat remaining egg with superfine sugar to make an egg glaze. Brush buns with egg glaze. Bake buns in upper and lower thirds of oven, switching position of sheets halfway through baking, until golden, about 15 to 18 minutes. Transfer buns to a rack to cool slightly. Serve buns warm or at room temperature. F ROST I NG
Mix softened butter with powdered sugar, add milk or orange juice to make a frosting that can be dripped from a spoon to form the cross on the top of the buns.
Chef’s note: Feel free to substitute citron or other dried fruits for the raisins and currants.
Recipe courtesy of Pamela’s Products. For more about Pamela’s gluten-free flours and mixes, visit their website and follow them on Facebook and Twitter.
FOOD / GLUTEN-FREE HOT CROSS BUNS
MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 67
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DISCLAIMER / MARCH & APRIL
disclaimer
Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/ or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate for them.
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