Food Solutions Magazine March 2016 by Food Solutions Magazine

TABLE OF CONTENTS

Science

In part one of a three-part series by Leigh Reynolds, we learn about development of and risk factors regarding iron deficiency anemia, a significant health concern for those with celiac disease.

Root Cause Medicine Dr. Vikki Petersen opens our eyes to what might be lurking in our morning brew. Are you waking up to lead in your cup?

Food

Nutrition

Registered dietitian, Laura Cipullo, gives us the skinny on yogurt (both dairy-based and dairy-free) as a way to boost nutrient intake.

Carefully walking the line between warming winter bowls and fresh bites, this month’s recipes will transition you from winter to spring.

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

Blackberry Macadamia Cake ................................................................ 40

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

Buddha Bowl with Almond Turmeric Aioli.........................................42

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

3 Tips for Wellness ....................................................................................44

The Effects of Iron Deficiency Anemia on our Health.................... 10

Roasted Salmon with Orange Gremolata and Almonds...............46

Are You Waking Up to Lead in Your Cup?.......................................... 14

Prosciutto Wrapped Asparagus with Parmesan.............................48

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

Annabel Langbein’s Smoky Chili Beans..............................................50

Add Yogurt to Your Diet for a Nutrient Boost..................................28

Annabel Langbein’s Cowboy Hash....................................................... 52

How Clean is Your Coffee?......................................................................34

Spirulina Power Bites...............................................................................54

Recipes..........................................................................................................38

Raw Banana Power Bites........................................................................58

Citrus and Spice Quinoa Coconut Almond

Celebrity Chef Feature............................................................................. 60

Breakfast Porridge....................................................................................39

Gluten Free Dining at Walt Disney World..........................................64

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

GLUTEN FREE

FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com

Welcome, March! I couldn’t be more ready for spring this year. The winter in Atlanta has been cold, wet and gray and I am ready for a warm, colorful spring! This month, our fabulous group of recipe contributors has just what we need to liven up our tables as we await warmer days to come. Try a bit of citrus and spice in your AM bowl (page 39), a slice of blackberry macadamia cake (page 41) that’s paleo-friendly and warm up with smoky chili beans (page 50). As you power through your days, try health enthusiast, Lisi Parson’s power bits (both banana and spirulina, beginning on page 54) for something new for your wellness regimen. Those healthy nibbles come in handy as we’re all thinking of bikini season and summer vacation travels. For some magical information on gluten-free finds at Walt Disney World, don’t miss Alexis Salemo’s travel article beginning on page 60. As always with WDW, you can count on them pulling out all the stops for the perfect getaway, even if you’re eating gluten-free. Alexis has the expert tips you need to make your travel there a success! Wishing you a happy spring and Easter! Stay in touch…

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CREATIVE SERVICES Kreative Direktions

CONTRIBUTING WRITERS Leigh Reynolds Mark Hyman, MD Lisi Parsons Vikki Petersen Amie Valpone Laura Cipullo Tom Chaney, DC Alexis Salemo COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

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

CONTRIBUTORS

chronic illness through a

American high schools about

underlying medical conditions

groundbreaking whole-systems

nutrition, fitness and mental

that may have previously been

medicine approach known as

resilience. He is a volunteer for

undetected. Dr. Rudert then

Functional Medicine. He is a family

Partners in Health with whom he

creates an individualized course

physician, an eight-time New York

worked immediately after the

of treatment tailored to each

Times bestselling author, and an

earthquake in Haiti and continues

patient’s unique set of needs.

internationally recognized leader in

to help rebuild the health care

Rather than just treating the

his field. Through his private

system there. He was featured on

symptoms of the disease, Dr.

practice, education efforts, writing,

60 Minutes for his work there.

Rudert believes the best results

LEIGH REYNOLDS recognized a

research, advocacy and public

need for high quality-gluten free

policy work, he strives to improve

nutritional supplementation so she founded Gluten Free Therapeu-

are achieved by getting to the CYNTHIA S. RUDERT, M.D.,

core cause of the problem and

access to Functional Medicine, and

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

treating the disease accordingly.

to widen the understanding and

Gastroenterologist in Atlanta,

Dr. Rudert sees patients from all

tics™. Leigh set out to make one of

practice of it, empowering others

Georgia, whose practice is

over the United States for second

the most beneficial gluten-free

to stop managing symptoms and

primarily devoted to the screening

opinion consults on a variety of

supplement lines available. With

instead treat the underlying causes

and following of patients with

gastrointestinal disorders.

high quality pharmaceutical grade

of illness, thereby also tackling our

celiac disease. With one of the

ingredients and scientifically

chronic-disease epidemic.

largest practices in the United

researched formulations Gluten

Committed to educating the public, patients and physicians about

Free Therapeutics™ is proud to

Dr. Hyman is Chairman of the

this commonly missed disorder,

offer its customers a superior line

Institute for Functional Medicine,

Dr. Rudert lectures throughout

of nutritional supplements called

and was awarded its 2009 Linus

the United States and Canada on

CeliVites.

Pauling Award for Leadership

celiac disease. She also lectures on

in Functional Medicine. He is

inflammatory bowel disease, irri-

currently medical editor at the

table bowel syndrome, pancreatic

Huffington Post and on the

exocrine insufficiency and small

Medical Advisory Board at The

States that manages adults and

intestinal bacterial overgrowth.

Doctor Oz Show. He is on the

teenagers with celiac, she has

Dr. Rudert is Medical Advisor for

Board of Directors of The Center

evaluated over 1000 patients with

the Celiac Disease Foundation, the

for Mind-Body Medicine, and a

celiac disease and gluten

Gluten Intolerance Group of North

faculty member of its Food As

sensitivity.

America and for the Gluten Free

Medicine training program. He is

Certification Organization (GFCO).

also on the Board of Advisors of

Dr. Rudert’s focus is identifying the

She is Medical Director for Atlanta

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

core causes of gastrointestinal

Gluten Intolerance Group (GIG),

his career to identifying and

tackles the obesity epidemic by

issues with a comprehensive

and founder and president of the

addressing the root causes of

“educating the student body” in

evaluation enabling her to treat

Atlanta Women’s Medical Alliance,

/ FOOD SOLUTIONS MAGAZINE / MARCH ISSUE

CONTRIBUTORS

the largest alliance of female

Marci is CEO of Food Majesty, Inc.

and police departments. She is also

the underlying root cause of the

physicians in the United States.

author of Reality Diabetes ~ type

a frequent contributor to fitness

patient’s health condition.

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

magazines and fitness web pages.

Practicing for over 20 years, Dr.

disease, she was the Keynote

The Divorced Woman’s Diet and is

www.wortheverychew.com

Petersen remains at the forefront

Speaker for multiple programs

contributor to Chicken Soup for

including the New England Celiac

the Soul Healthy Living Series

DR. VIKKI PETERSEN is con-

intolerance, which earned her the

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

sidered a pioneer in the field of

title of Gluten Free Doctor of

Beth Israel Deaconess Medical

disease counselor, speaks

gluten sensitivity and is acknowl-

the Year.

Center/Harvard, and national GIG

frequently in the community, is

edged in the U.S. for her contribu-

meetings. Dr. Rudert was the

coordinator of American Diabetes

tions to, and education of, gluten

She co-authored the book, The

advising physician for the popular

Association (ADA) programs, an

awareness in our country.

Gluten Effect, celebrated by other

television series House which

ADA Valor Award recipient and

leading experts in the field as a

featured a segment concerning

does radio, television and

huge advance in gluten sensitivity

celiac. Dr. Rudert is a former

magazine interviews. Marci is

diagnosis and treatment.

Assistant Professor of Medicine

passionate about her work and it

Dr. Petersen donates much of her

with Emory University. Learn more

shows when you meet her.

time to the community where she

of advances in the field of gluten

about Dr. Rudert and her practice

speaks about health awareness at

at DrCynthiaRudert.com.

corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and

dio personality and food blogger,

doctor of chiropractic, she is also

specifically on the topic of gluten

an IFM Certified Practitioner (Insti-

sensitivity and celiac disease.

tute for Functional Medicine). She co-founded HealthNOW Medical

She is on the advisory board

Center in Sunnyvale, California.

along with holding an associate

Chef LISI PARSONS, two-time

HealthNOW is known for using

editor at-large position at Simply

MARCI PAGE SLOANE, MS, RD,

author of gluten-free & Paleo

a multi-disciplined approach to

Gluten-Free Magazine. She has

LDN, CDE is a Registered and

Cookbooks, a recipe developer for

address complex health problems,

been interviewed by CNN Head-

Licensed Dietitian/Nutritionist and

fitness professionals, and a

many of which are rooted in

line News and Better Homes &

Certified Diabetes Educator in

diagnosed celiac. She also suffers

gluten intolerance. Patients travel

Gardens, amongst others.

south Florida. She grew up in New

from Hashimoto’s disease and

from all over the world to experi-

York City where she graduated

recovered from a disabling nerve

ence the best of what HealthNOW

from Columbia University with a

injury with the help of whole foods.

offers, combining internal medi-

double Master’s degree in

Lisi has worked as a personal

cine, clinical nutrition, chiropractic

Nutrition and Physiology.

trainer and meal planner for fire

and physical therapy, to identify

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

MARCH / LETTERS TO EDITOR

I’m new to gluten-free eating and I am grateful to have found your magazine. Thank you for the easy to prepare recipes and articles. I have a lot to learn! Kate, TX

I’d love to see more Mexican style dishes in your magazine. The food here is wonderful, but we love Mexican food and have a hard time finding easy recipes for weeknight meals. Thank you! Rey, CA

the gluten-free separate. We have 3 teenage sons and I’m still trying to understand this myself, and to teach my family. Any tips would be appreciated. Libby, SC

E D I TO R ’ S R E P LY: Thank you,

My wife was diagnosed with celiac disease late last year. We used your November and December issues to survive the holidays and now, I see we can have just about any dish as long as we follow a great recipe. Keep up the great work! Thank you, Jack OH 08

Do you have tips to share on how to make your kitchen gluten-free? My husband was just diagnosed with celiac disease and thyroid disease and I am having a hard time keeping the gluten foods and

/ FOOD SOLUTIONS MAGAZINE / MARCH ISSUE

Libby, and yes we do have some great tips for you. Those are slated to be shared in our April spring cleaning (your pantry) issue! Meantime, please feel free to see my site, GlutenFreeGigi.com, for immediate help in this area. Search “kitchen” and several articles will appear for you.

Your takeout has been lonely too long.

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Gluten-free is now hassle-free.

SCIENCE

/ FOOD SOLUTIONS MAGAZINE / MARCH ISSUE

SCIENCE

Anemia affects synthesis of hemoglobin and red blood cells.

ABOUT THE AUTHOR

Many studies have shown irrefutably that iron plays a key role in brain function. Low iron levels can cause poor attention span, difficulties in psychomotor development and low IQ, as well as lack of control of behavior and emotions.

IN THIS THREE PART SERIES, WE TAKE AN IN-DEPTH LOOK AT ONE OF THE LEADING SYMPTOMS OF CELIAC DISEASE: Iron deficiency anemia. Here, in part one, we reveal causes and effects on the body, as well as who is at risk. Not surprisingly, the effects of iron deficiency anemia start to develop when we don’t absorb enough iron. Despite what we know about this element, iron deficiency is still the most common nutritional disease around the world. This condition is known as iron deficiency anemia, to separate it from other forms of anemia not necessarily caused by a lack of iron. This type of anemia occurs when the body gets depleted of its iron reserves and absorption cannot keep up with needs. When this happens over a prolonged period, synthesis of hemoglobin and red blood cells starts to be affected and symptoms start to appear. THE MAIN CAUSES FOR IRON DEFICIENCY AND ANEMIA INCLUDE:

• Low iron availability in diet (particularly for vegetarians) • High iron requirements due to a period of fast growth (common in teenagers)

Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifically developed nutritional supplements specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites. • Pregnancy, particularly towards the end of pregnancy • Menstruation • Excess blood loss, due to accident or infection • Poor absorption rates through the intestinal wall • Untreated celiac disease In the part 2 of our three part series “Understanding Anemia”, we’ll discuss current understanding of iron requirements and consequences of this deficiency. We’ll also look at anemia prevalence and identify groups at risk for iron deficiency anemia.

HOW DOES IRON DEFICIENCY ANEMIA DEVELOP?

As a first reaction to increased iron needs, our body simply pulls from its own reserves. Under normal circumstances, this would not be a problem and would be promptly replaced by iron coming from the diet. However, if this

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

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PHYSICAL ACTIVITY - The characteristic feeling of tiredness and apathy comes from a general inability of our body to cope with normal physical activity, such as work or exercise. The good news is that, in this case, iron supplementation is enough to revert this effect and return to normal.

“restocking” is not possible for some reason – due to low iron intake or poor absorption, for example – it creates a negative iron balance, resulting in iron deficiency and eventually anemia. Once anemia has developed, the supply of iron to generate new red blood cells is compromised. Eventually this drop in iron can be detected by laboratory tests, including assessing hemoglobin levels or how much iron is attached to an iron transporter called transferrin.

HOW COMMON IS IT?

Unlike most other nutritional problems, which tend to affect mostly populations living in countries with a low income, iron deficiency is not influenced by household income or nationality. It’s impossible to have an accurate number, but estimates seem to suggest that the vast majority of children and pregnant women in non-industrialized countries suffer from iron deficiency or anemia and, even in some industrialized countries, the prevalence still reaches 10-20%. These figures may add up to two billion people, of which about half the cases are believed to be caused by low iron.

HOW DOES IT AFFECT THE BODY?

A feeling of tiredness or fatigue is a classic symptom that would certainly get most physicians suspicious about anemia, but it’s not the only consequence of low iron levels. The list includes aspects such as decreased cognitive function and lower immune response. COGNITIVE FUNCTION - Many studies have shown irrefutably that iron plays a key role in brain function. Low iron levels can cause poor attention span, difficulties in psychomotor development and low IQ, as well as lack of control of behavior and emotions. What’s worrying is, if it happens during childhood, the effects of iron deficiency in cognitive function do not seem to go away even after diet supplementation. IMMUNE SYSTEM - It started as a simple observation in hospitals, but researchers are now aware that patients with low iron levels present a much higher risk of contracting infections. This susceptibility comes from a debilitated immune system, in which defense mechanisms do not seem able to deal with invading pathogens.

PREGNANCY - Due to higher needs during pregnancy, it’s not uncommon for expecting mothers to suffer from iron deficiency or even anemia. If not treated, this condition is often associated with many adverse outcomes, both for mother and baby. Problems may include increased risk of sepsis, low birth weight or even higher mortality rates.

WHAT GROUPS ARE AT RISK OF DEVELOPING IRON DEFICIENCY?

There are many factors to take into account, but generally children, women of reproductive age and patients with conditions which may affect iron absorption are often classed as high risk groups. This can be explained by increased needs to support a period of fast growth, such as during childhood or pregnancy; or in patients suffering from conditions such as celiac disease, colitis and Crohn’s disease, which are characterized by low iron absorption.

TREATING AND PREVENTING ANEMIA

In our third and final article in our “Understanding Anemia” series we’re going to look at ways to treat and prevent this condition, including opting for a balanced diet or using iron supplements. We will discuss which foods are rich in iron and should be added to your diet. In terms of diet supplementation, we’ll look at what types of iron supplements are available and discuss pros and cons for each case.

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

ROOT CAUSE MEDICINE

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ROOT CAUSE MEDICINE

A R E YO U CO N S U M I N G L E A D I N YO U R DA I LY C U P PA? If youâ&#x20AC;&#x2122;re drinking black tea, you might be!

Exceeding three cups

Tea, in certain forms, is definitely a healthy food. There are so many varieties and choices. It is well-known that black tea, being a processed product, along with its higher caffeine content, is the least healthy tea variety.

day exceeds the safe

of Chinese black tea per exposure level to lead for an average American.

Recently, evidence emerged that black tea from China is an especially poor choice due to lead content. Lead, a heavy metal, is a toxic compound affecting the bodyâ&#x20AC;&#x2122;s nervous system and organs. This is definitely a substance to be avoided.

black tea, it may be from China, as the country is a significant tea exporter.

have lower pesticide content the toxic metals are not significantly different.

To put the risk in perspective, exceeding three cups of Chinese black tea per day would exceed the safe exposure level to lead for an average American.

WHAT TEA SHOULD I DRINK TO AVOID HARMFUL HEAVY METALS?

Coal burning in China results in heavy pollution that affects the land and surrounding waters. Much like fish that grow large over time have the highest lead levels, tea leaves that are older are similarly affected due to soil contamination. Chances are high that if you drink

If you must drink black or oolong tea, opt for a non-China sourced tea.

WHAT ABOUT ORGANIC TEA?

Interestingly organic teas do not show less contamination of heavy metal. While organic products would definitely

The younger leaves found in white and green teas have two to six less times the lead than the mature leaves used to produce black and oolong tea. Additionally, black and oolong varieties release their lead into water more readily than green and white teas, making the risk an incredible 100 times

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

ROOT CAUSE MEDICINE

lower for green tea as compared to black and oolong teas when it comes to lead exposure. Japanese green tea, on the other end of the spectrum, is so low in lead that you can safely consume 8 teaspoons per day of its leaves. My recommendation has always been to consume green or white tea due to the health benefits.

GREEN OR WHITE TEA, WHICH IS BEST?

When we speak of green tea, there are actually two varieties, green and white. The green tea is made from young leaves and white tea from even younger leaves that have little white hairs on them, hence the name. Both are rich in antioxidants, known cancer and toxin fighters and all around “good guys” when it comes to health benefits, so daily green or white tea ingestion is something I highly recommend. A study revealed that while green tea wins the battle over white when consumed alone, the addition of lemon gives white tea a big leg up over its slightly older, greener counterpart.

ABOUT THE AUTHOR Younger leaves found in white and green teas have two to six less times the lead than the mature leaves used to produce black and oolong tea.

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DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.

ROOT CAUSE MEDICINE

WHAT IF IT’S “NO TEA, COFFEE FOR ME”?

If you’re not a fan of tea in any of its forms and are an avid coffee drinker, you may be among the faithful who tout coffee as a healthy, life-extending beverage.

If you hate lemon in your tea, stick with green, but if some lemon suits you, enjoy white tea to get the highest antioxidant content possible. The acidic nature of lemon draws out the antioxidant goodness from both teas, with white winning the battle by a fair bit. If you want to boost antioxidant power even higher, eat your green tea leaves. Get some high quality matcha powder and add 2 to 3 teaspoons to your smoothie.

GET THE BIGGEST ANTIOXIDANT BOOST FROM THIS NON-TEA!

What can provide even more antioxidant power than white or green tea? Dr Michael Gregor shares that hibiscus tea may be the healthiest thing to drink on

the planet if you want to get the highest antioxidant content. He uses the following recipe for a fruit punch tasting drink that is incredibly healthy for you. HEALTHY HIBISCUS TEA PUNCH Take 4 cups of water and add 2 bags of hibiscus tea (you want hibiscus to be listed as the first ingredient in the tea you use) plus the juice of ½ lemon to maximize the antioxidant content. You can add a little sweetener such as erythritol (a nice low calorie sweetener actually rich in antioxidants itself) or a bit of honey to taste. Either warm or cold, this is something you can sip on all day. It’s delicious and very good for you!

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It’s not a large benefit but research shows those drinking 6 or more cups per day do seem to have a slightly lowered risk of dying from certain diseases including heart disease, diabetes, stroke and infections. The kicker was that the benefit was only seen in older coffee drinkers, over 55 years of age. Younger coffee drinkers unfortunately had increased death rate at that level of consumption. The safe level, adrenal function aside, seems to be 1 to 2 cups per day. I mention adrenal glands because caffeine can be especially detrimental when the adrenal glands have become exhausted. The symptoms associated with this include fatigue, allergies, trouble sleeping, mood swings, joint pain and more. The bottom line is that the doctors of our Sunnyvale medical clinic don’t recommend coffee as a beverage because there are much healthier choices when it comes to beverages, and tea is a great one!

If your health is not to the level you wish it was, consider contacting us for a FREE consultation - Call 408-733-0400. The doctors specialize in root cause medicine and you are most welcome to visit us to see how we can help you at our Sunnyvale medical clinic.

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

NUTRITION

/ FOOD SOLUTIONS MAGAZINE / MARCH ISSUE

CHECK UP WITH DR. MARK HYMAN

“DR. HYMAN, I’VE HEARD YOU MENTION MCT OIL BEFORE,” WRITES THIS MONTH’S HOUSE CALL. “CAN YOU TELL ME MORE ABOUT IT AND THE POTENTIAL BENEFITS?” MCT stands for medium-chain triglycerides. They are a type of fatty acid that is derived from coconut oil. Consider MCT oil as a super fuel for your cells, because it boosts fat burning and increases mental clarity. MCT can also help you lose weight because it is quickly burned and metabolized. It gets absorbed directly from the gut into the liver and doesn’t get stored as fat but rather burned quickly and turned into energy. For many patients, MCT becomes that little nudge to help you drop those last 10 to 15 stubborn pounds that just won’t go away.

THE RESEARCH DOESN’T LIE In one study published in the Journal of Obesity and Research in 2013, scientists at McGill University carried out a randomized control trial to compare the effects of medium-chain triglycerides (such as caprylic acid and lauric acid) and longchain triglycerides (like olive oil) on body fat storage, energy expenditure, appetite control, and other aspects of weight loss in overweight men. Researchers put these men on different diets for 28 days. They switched the diets after a short time so that they could see differences in the same subjects. One group ate a coconut oil-rich diet, high in medium-chain triglycerides. The other group ate a diet rich in long-chain triglycerides. Researchers found the men who ate coconut oil lost more body fat, which they attributed to a greater increase in energy expenditure and fat burning. Coconut oil actually sped up their metabolism, curbing their appetite and allowing them to lose more

COCONUT OIL

Medium chain triglycerides can actually help our bodies burn calories. belly fat, as compared with the men who were on the olive oil-rich diet.

MCT OIL IS A FAT BURNING OIL Let’s compare MCTs with omega 6 fats.

OMEGO 6 FATS: Omega 6 fats are seed, bean, or grain oils (which include corn, soy, sunflower and canola oils). Once ingested, these inflammatory oils are transported to the lymphatic system and not to the blood, which means your fat tissues absorb them.

MCTS: MCTs, on the other hand, are directly absorbed into the blood, and boost metabolism, burn more calories and fat, and reduce fat storage, while curbing

ABOUT THE AUTHOR MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com

MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

NUTRITION

S U N F LOW E R O I L

appetite. That’s why we think of these fats as super fuel for your cells. In fact, studies show MCTs help you burn about 460 extra calories a day for men and about 190 extra calories for women (sorry, ladies!). MCTs also beneficially impact your hormones, including appetite-controlling hormones, helping you feel full. They can also improve your cholesterol profile.

S OY O I L

CORN OIL

CANOLA OIL

In one study, consuming MCT oils helped reduce body fat and triglycerides more than omega 6 vegetable oils. After eight weeks, the experiment showed the MCT oil group lost more weight, body fat, and subcutaneous fat, all while experiencing a 15 percent drop in triglycerides and LDL (the bad) cholesterol. All these benefits occurred despite the fact that MCTs are a saturated fat. There was no difference in daily exercise or consumption of total calories of protein, fat, or carbohydrates. There was no calorie restriction, yet the subjects still lost more weight. It further proves that it’s not all about the calories in food, it’s about the information! Researchers attributed this to the increased metabolism and fat burning that comes with consuming MCTs. I love coconut oil because it provides the very best natural source of MCT oils to boost metabolism, cut your hunger, lower triglycerides, reduce fat storage, and even improve athletic performance. On top of all these benefits, MCTs make excellent brain and cellular fuel. You might be hesitant to use coconut oil or MCT oil because it is high in saturated fat, which has been demonized for decades. Yet there is world of difference between quality saturated fat in coconut or MCT oils, as compared with what you might find in a fast food cheeseburger.

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Fat has been wrongly demozined in our society. The real culprits to weight and other health problems are sugar and other simple carbohydrates.

The recent U.S. dietary guidelines finally eliminated any call to lower dietary cholesterol and fat. The research just does not support any link to heart disease. There is no limit on total dietary fat or cholesterol – a complete reversal on governmental advice from 35 years ago! Fat is one of your body’s main building blocks, yet for decades it was unfairly maligned. Instead, we followed a low-fat diet according to U.S. dietary guidelines, which became a high-sugar, high-refined-carb diet contributing to an epidemic of insulin resistance, obesity, heart disease, type 2 diabetes, and many other serious health problems.

NUTRITION

We know inflammation caused by following these flawed guidelines is the true villain.

IT’S NOT FAT, BUT SUGAR AND SIMPLE CARBS WE MUST AVOID Rather than demonize fat, we need to restrict sugar and carbohydrates that break down to sugar, along with inflammatory omega 6 fats. Instead, we want more omega 3 fats and MCTs like coconut oil, which can help you to lose weight and become healthy and vibrant. Quality matters here, not quantity. I personally use MCT oil every single day. I use it every morning to speed up my metabolism and keep my mind sharp and focused. It also keeps me full and satisfied longer, so it prevents me from food emergencies and snacking. Let’s take a look at just a few of the many ways you can get MCTs and healthy fats into your diet, which is the main focus of my new book, Eat Fat, Get Thin. 1. Add it to your salad dressing for your different salad recipes. 2. Add it in your smoothie. You can find my favorite recipes here. 3. Enjoy it in your coffee – just like my friend Dave Asprey of Bulletproof Coffee® does. It tastes great. 4. You can also use MCT oil as a supplement and take it by the tablespoon. You can find it in my online store. 5. Use it as a base for marinades for your meat, chicken, or fish. In my new book, Eat Fat, Get Thin, I provide tons of uses for MCT oil, and I dig in a bit deeper to explain why I love this beautiful fat source so much. I hope you get a chance to read it. Wishing you health and happiness, Mark Hyman, MD

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

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

Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

NUTRITION

BY LAURA CIPULLO, R D , CDE, CEDRD, C D N

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NUTRITION

IF YOU’RE LOOKING TO ADD A NON-MEAT PROTEIN TO YOUR DIET, LOOK NO FURTHER THAN PROTEIN-RICH YOGURT. HERE, REGISTERED DIETITIAN, L AURA CIPULLO, SHARES NUTRITION FACTS, WAYS TO BOOST NUTRIENT INTAKE WITH TOPPINGS AND FUN WAYS TO INCORPORATE YOGURT INTO THE DIET. IF YOU’RE DAIRY-FREE, L AURA ALSO HAS SUGGESTIONS FOR YOU!

NUTRITION FACTS Type of Yogurt - 6 oz Calories (Unless otherwise noted) Greek Yogurt 0% Fat 80-100 Greek Yogurt 2% Fat 130-150 Greek Yogurt Whole 180 Plain Yogurt (low-fat) 100-145 Plain Yogurt (whole) 145-160 Vanilla (low-fat to whole) 80-160 Fruit Varieties (low fat to whole) 128-160 Savory Varieties 100-110 Coconut Milk Yogurt (4oz) 90 Goat Milk Yogurt 100-150 Almond Milk Yogurt 140-150 Soy Yogurt 150-160 Yogurt Tubes - 1 tube 60 Frozen Yogurt - 1/2 cup (Stonyfield) 100-114 Frozen yogurt - 1/2 cup (TCBY) 120

TOPPINGS GALORE

Aside from using the classic blueberries as a topping for your yogurt, here are savvy toppings to get top nutrition: NUTS • Add walnut halves - about 8 for a dose of the vegan one 3 fatty acid known as ALA. • Swirl in some almond slivers - 1 – 2 tablespoons to get MUFA’s (good fats) and help counter the blood sugar raising carbs in your yogurt. • Cashew and/or peanut butter are also favorites. Adding a tablespoon to your yogurt can add around 3--5 grams of additional protein and a tad more fiber. If you’re nut-free, you can add toasted

Saturated Fat 0g 3-3.5g 7g 1.5g 5g 0-2.5g 1.5g 2.5-3.5g 3.5g 2.5-3.5g 0g 0-0.5g 0-0.5g 0g 1g

Protein

Carbs

Sugar

15-18g 17-20g 17-18g 8-9g 9g 5-8g 7-8g 4-5g 0g 6-7g 1-6g 7g 2g 3-4g 4g

6-7g 7-8g 8g 12g 12g 14-26g 25-32g 10-13g 15g 7-24g 21-30g 23-24g 10-12g 17-20g 23g

6-7g 7-8g 8g 12g 12g 10-26g 25-32g 6-10g 12g 7-20g 12-14g 18-21g 9g 17-19g 17g

or raw sunflower or pumpkin seeds or seed butters for flavorful nutrients! DRIED AND/OR FRESH FRUITS • Think outside the box and choose the not-so-common fruits like figs (perfect with walnuts!). • Mandarin oranges, pineapple and shredded coconut for an easy and healthy ambrosia. FROZEN FRUIT • Mango or papaya chunks (fresh works well, too) for a tropical twist and some natural sweetness – this is great for plain Greek yogurt making it both sweet and tart!

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NUTRITION

great way to get your kids eating their veggies or at least developing a taste for them while avoiding the artificially flavored and added sugar varieties. GO GREEK For fewer calories, you get nearly double the protein and halve the sugar with Greek yogurt versus plain yogurt.

ANTIOXIDANTS • Dark chocolate chips (more than 70% cacao) • Adding a tablespoon or two of grated carrots is a mild way to gain vitamin A and crunch • 2 tablespoons of pumpkin puree or butternut squash puree for a dose of Vitamin A!! Yogurt with antioxidants!! What more can you ask for? GO WITH GRAINS • Make it a mini meal by mixing in gluten-free whole grain pasta. It’s delicious! • Top with cooked quinoa or millet. • Certified gluten-free oatmeal is the perfect partner for yogurt. HERBS AND OTHER SPRINKLES • 1 teaspoon of cinnamon helps keep blood sugar down post meal! You can help prevent diabetes and additional weight gain in the belly area. • Sea salt, and dark cocoa powder are great choices for curbing PMS symptoms.

TIPS, TRICKS, TIDBITS, & FACTS:

STORE BRANDS The use of store brand yogurts are definitely an option. In a recent test featured in Consumer Reports store brand Greek yogurt was found to be nearly identical to its name-brand counterpart, although their difference

in calcium levels did slightly alter the taste. Compare labels to ensure that you’re not losing out on protein or gaining added sugars. PROBIOTICS All yogurt sold in the USA has at least two strands of probiotics in them, so the yogurt brands advertising that they have added probiotics and offer more benefits than other yogurts are likely not worth the extra money. ADDED FIBER Yogurts with added fiber, typically oat and inulin, can cause stomach discomfort in some individuals. Beware as this leads to belly bloat and bathroom visits, especially if you are already dealing with digestive issues. SAVORY SNACKS Want to keep the s sweet tooth at bay? Look no further; companies like Blue Hill have introduced savory yogurts that are about 11 grams of carb and 100 calories. They are higher in fat (at 2.5 grams of saturated fat and 4.5 grams of total fat) as well sodium from the added sea salt but most definitely appropriate to get a creamy savory snack. While not as healthy as Greek yogurt, these products are definitely a good option for someone who has difficulty with sweet food. Read the labels for your antioxidants. Some yogurts have 160% Vitamin A while others with beet flavor only have 4% Vitamin A. These yogurts may be a

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“FAUX” FROZEN Frozen yogurt varies by brand. A brand like Stonyfield has less ingredients, natural ingredients and no saturated fat, while a brand like TCBY has saturated fat and artificial food dyes. Be discerning when choosing frozen yogurts. Also, when visiting store fronts make sure what they are selling is not just ice cream or a frozen form of dairy versus a true frozen yogurt. A chain like 16 Handles sells a frozen dairy dessert called “fro yo” while Pinkberry actually sells frozen yogurt. If you are not sure, look for the National Yogurt Association’s “Active Cultures Seal,” which can help customers identify what frozen yogurt products actually contain yogurt. The NYA’s Live & Active Cultures seal on frozen yogurt product signifies that it “contains at least 10 million cultures per gram at the time of manufacture.”

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NUTRITION

SUSTAINABLE YOGURT Think about your mission as a consumer. Do you want to avoid HFCS, GMOs and artificial ingredients? As a woman, you may want to choose organic varieties or dairy that labels “free of hormones” or “free of BHG and antibiotics”. Another thing to consider is where your dairy comes from. You can actually search the dairy source online at www.whereismymilkfrom.com. NON-DAIRY YOGURT While dairy-based yogurt is on the rise, so are its non-dairy counterparts: soy, almond, goat, and coconut yogurts. Whether you are lactose-intolerant, vegan by choice, or just prefer to reduce your dairy intake, there’s virtually an option for everyone: • Coconut yogurt, or culture, contains some saturated fat, specifically medium chain fatty acids. Be sure to read the long list of ingredients. It does contain many forms of added sugars. However it may be the best option for someone with food allergies, to dairy, nuts, and or soy. • Soymilk yogurt may be the most common of the non-dairy yogurt options. It has been around for longer than its nondairy companions. It contains similar amounts of protein and calcium when compared to traditional dairy- based yogurt. Soy yogurts vary in texture and taste depending on the brand so be sure to try the many varieties. • Almond milk culture, or almond yogurt, is a great non-dairy alternative. Most brands have a comparable amount of protein and calcium to traditional yogurt; some brands even offer a good source of vitamin D. • Goat milk yogurt typically is higher in fat, but remains comparable in calories and protein content to the non-dairy and dairy-containing yogurts. Goat milk is very popular in Europe and is made from un-homogenized whole goat milk. An interesting note: goat milk 32

For dairy-free options, look for soy, coconut or almond milk yogurt. can change with the seasons, so don’t be alarmed if the texture varies from time-to-time. Also, many people who are lactose intolerant can tolerate the lactose in goat milk so this may be a great option for women choosing less processed foods.

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Think about you preference for taste, texture, health and level of sustainability, then choose your yogurt, add your toppings and enjoy!

ABOUT THE AUTHOR LAURA CIPULLO, RD, CDE, CEDRD is a third time author with 20 years of clinical experience and is a frequent guest on Fox and Friends, CBS, the Veria Network and more. Her expertise has been featured in Real Simple Magazine, Diabetes Forecast and Shape Magazine. Laura is the President of iaedp NY and a national speaker. Laura owns her own line of healthy clothing that can be purchased on her site at www. LauraCipullo.com. Ten percent of all clothing proceeds go to the charity HealED.

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FOOD

O N E O F T H E Q U E S T I O N S T H AT I A S K A L L O F M Y PAT I E N T S I S , â&#x20AC;&#x153; D O YO U D R I N K CO F F E E ? â&#x20AC;? I A M A M A Z E D AT H OW M A N Y PAT I E N T S D O. A fair estimate would be 75% consume coffee on a daily basis. Many of us have watched our parents participate in this habit and started our own tradition of waking up in the morning and running to the coffee pot to start the day. I am not a coffee drinker, but if I were, I would certainly want to ensure that what I was putting in my body everyday was free of toxic and potentially harmful ingredients. Since I have my own list of food allergies, I am diligent when it comes to examining food ingredients and it annoys me that some food manufactures go out of their way to hide potential toxins in their foods. This article will discuss some of the recent impurities found in coffee and some possible solutions to find a healthier cup.

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FOOD

SOYBEAN AND WHEAT IN COFFEE

One common practice among food conglomerates is the addition of inferior or cheaper ‘filler’ ingredients which degrade the quality of the original product. Some of the common foods that have been exposed to this practice include spices, flours and oils and even nutritional supplements (specifically GNC, Walmart, Walgreens and CVS to name a few). And now you can add coffee to the list. Yes, coffee - something that should be a simple, single-ingredient product. A recent article published in Food Research International showed that wheat and roasted soybean was found in ground-roasted coffee.

The researchers analyzed and compared the ingredients of whole coffee bean to ground roasted coffee. They were not analyzing the samples for other substances such as barley or corn, which means other pollutants may exist. It is also worth noting that the researchers commented that the impurities were not detectable by the naked eye. If you were to pour two ground roasted samples side by side and one was contaminated and the other was not, you would not be able to see a difference! This is especially important for those with food allergies and sensitivities. Many of my patients are reactive to wheat and soy. They are diligent about reading labels and watching everything they consume, however they may be unknowingly exposing themselves, on a daily basis, to harmful health contaminants! After making many lifestyle changes and not feeling any better, some have given up. They start saying

Food manufacturers commonly add “fillers” like soybean and wheat ingredients to foods. things like, “I tried the gluten-free thing but it didn’t work”. Maybe it didn’t work because they have been sabotaged by the food manufacturing industry by consuming contaminated products like wheat-containing coffee.

HOW DO YOU DETERMINE IF YOU HAVE WHEAT OR SOY REACTIVITY

I regularly run food sensitivity/ reactivity tests on my patients. This is a useful tool to help me navigate and design a customized nutrition plan for my patient. It is also a great education-

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If you must drink a morning cup of java, opt for organic, sustainable beans to ensure your brew is “clean”. al tool that shows objective evidence as to why a person should or should not consume a specific food. One of the companies that I use for food testing is Cyrex labs. They provide a comprehensive examination of an individual’s reaction to wheat, gluten, soy and many other associated allergens. They even have a test panel to assess gluten reactions to several common gluten-free foods. This demonstrates if one is reacting to other foods as though they were gluten. The findings of this test can help simplify the food selection process.

SOLUTIONS TO FINDING A HEALTHIER CUP

If you are not ready to kick the habit and switch to a healthier alternative here are a couple of suggestions for finding a healthier cup of coffee. The first thing you can do is get whole certified organic beans. When you purchase whole beans you know that there hasn’t been an additional ingredient added during the grinding process, whether it be soy, wheat or any other inferior product that you might be reactive to. Secondly, if it is certified organic it then reduces the chances that you are exposed to harmful chemicals that may also trigger health issues. These harmful chemicals include pesticides, fungicides, herbicides and other chemicals, as in those used to ‘decaffeinate’ coffee. Some may argue that the roasting and processing of the bean may eliminate the chemicals but I

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haven’t seen the research to back up this claim. Besides, why take the chance, especially with something that you expose your body to on a regular, many times daily basis. Our daily habits need to be examined to minimize health risks, as allergens may be lurking in unsuspecting places. The more knowledge you have about your specific health needs and about the foods you consume, the healthier and happier you will be.

ABOUT THE AUTHOR DR. TOM CHANEY is a native of Maryland. He graduated from the University of Maryland with a major in Kinesiology and attended the New York Chiropractic College where he received awards for clinical excellence and was on the Dean’s List. In 2001, he received his doctorate of Chiropractic. Chaney is a certified practitioner and a Distinguished Fellow of Chiropractic Biophysics. He was named a Distinguished Fellow of the International Chiropractic Association. Dr. Chaney also dedicates himself to remaining current with the most exciting developments in the field. Dr. Chaney has become a respected member of the profession with a statewide reputation for dedication to his community. He received the Maryland Chiropractic Association’s President’s Award in 2008 and serves on the Association board of directors. Learn more about Dr. Chaney and his practice on his website and follow him on Facebook.

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FOOD / MARCH

March is a transition time in terms of seasons changing (welcome, spring!) and also in the food world. We are still warming our bones with citrus infused porridge on chilly mornings, making big pots of smoky chili and sipping hot tea, but we’re also thinking of fresh, lively and green foods like energizing spirulina. Chef Lisi Parsons shows us how to create energizing snacks with this curious algae to help us get fit and fab before all those bulky winter sweaters (and their camouflaging powers) are stored for the summer. Of course, no matter the time of year or season, there is always time for cake. Try our blackberry macadamia cake this year for your Easter dessert – it’s healthier than your typical treat and no one will every know! Add more spring flare to your meal with a simple, fresh and flavorful asparagus dish (page 48). Simple, streamlined and healthy are spring goals at our gluten-free table!

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Citrus and Spice FOOD

R EC I P E CO U R T E S Y O F K AT I E C AV U T O & C A L I F O R N I A A L M O N D S

Quinoa Coconut Almond Breakfast Porridge

Cardamom is an intensely aromatic spice from plants native to India. Whole cardamom pods or ground cardamom are available in most supermarkets. Use cardamom to add an exotic flavor to your dishes.

INGREDIENTS

• ½ - ¾ cup cooked quinoa • ½ - ¾ cup coconut milk • ¼ teaspoon orange zest • Pinch of ground cinnamon • Pinch of ground cardamom • 1 teaspoon real maple syrup • 2 tablespoons defrosted frozen raspberries • 1 tablespoon sliced almonds

coconut milk, orange zest, spices and maple syrup until warm. Top with raspberries and almonds. Serve immediately.

DIRECTIONS

In sauce pan, heat the quinoa,

CARDAMOM

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With a dollop of sugar-free coconut whipped cream, this could be your Easter dessert!

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FOOD

Blackberry Macadamia Cake FR

BY L I S I PA R S O N S

ACK

BERRIES

With clean ingredients that boost nutrition, this “cake” is healthy enough to serve for breakfast with your bulletproof coffee any day of the week! DIRECTIONS

Recipe Yields: 6 servings Active Time: 45 minutes

Preheat oven to 375F.

INGREDIENTS

Pulse nuts into a granular powder in a food processor or blender.

• 1 ¾ cup macadamia nuts • ¼ cup cornstarch • ½ teaspoon sea salt • 1 teaspoon baking powder • 1-2 tablespoons cinnamon • 1 cup fresh blackberries • ¼ cup coconut oil • 3 tablespoons maple syrup • 1 whole egg (1 chia egg for vegan option – see how to below)*

Mix crushed nuts, arrowroot powder, sea slat, baking powder and cinnamon together in one bowl. Mix Coconut Oil, Egg and Maple Syrup in another bowl. Then mix contents of both bowls together. Now, gently fold in the blackberries.

Line a round cake pan with parchment paper and press mixture onto paper in the pan. Bake for 25-30 minutes or until cake is set. Allow to cool before slicing.

*MAKE A VEGAN CHIA EGG:

Combine 1 Tablespoon chia seeds with 3 Tablespoons warm water. Stir, wait 5 minutes, and use as an egg in your baking.

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Black sesame seeds are available in Asian markets and some major supermarkets. They add a boost of magnesium and calcium with a vibrant dash of color and crunch to your meals.

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FOOD

Budha Almond Bowl Turmeric Aioli RECIPE COURTESY OF K AT I E C AV U T O & C A L I F O R N I A A L M O N D S

with

DISH

Get in on the Buddha Bowl craze with this nutrient dense bowl full of gluten-free whole grain, veggies and a zesty aioli for topping! ALMOND TURMERIC AIOLI

INGREDIENTS

Serves 1

INGREDIENTS

• ½ cup cooked quinoa or brown rice • ½ cup dark leafy greens like chopped kale, spinach or arugula • 1 radish, sliced • 4 slices English cucumber • ¼ cup cooked, diced sweet potato or butternut squash • ¼ cup shredded carrots • ¼ cup roasted, diced beets • ¼ cup shredded cabbage • ¼ teaspoon black sesame seeds

• 1 tablespoon chopped, roasted almonds • 1 tablespoon sliced scallions • 1-2 tablespoons Almond Turmeric Aioli (recipe follows) • Lime wedge, garnish

DIRECTIONS

In a large soup bowl, layer the quinoa and greens.

• 1 tablespoon almond butter • ¼ cup olive oil • 1 tablespoon lime juice • 1 clove garlic, peeled • ½ teaspoon turmeric powder or 1 teaspoon fresh turmeric, peeled and grated • Pinch of cayenne pepper • Pinch of sea salt

DIRECTIONS

Top with the remaining ingredients and drizzle with Aioli.

Combine all ingredients in a blender and blend until smooth.

Finish with a squeeze of lime.

Refrigerate up to one week. MARCH ISSUE / FOOD SOLUTIONS MAGAZINE /

tips for 3 Welness FOOD

WI T H K AT I E C AV U TO & CALIFORNIA ALMONDS

3 - BECOME A PART OF THE “MEATLESS MONDAY” TREND.

Incorporate plant-based proteins like almonds into your meals. Meatless meals often feature plant based proteins that contain good, unsaturated fats that offer many health benefits.

RESEARCH FACTS ABOUT NATURE’S PERFECT SNACK

Be sure to try one of Katie’s enticing recipes in this issue, and check out these wellness tips:

1 – SHIFT YOUR INTENTIONS AROUND FOOD.

Bringing awareness to one of nature’s perfect snacks – almonds Katie Cavuto, dietitian for the Philadelphia Phillies and Flyers, teamed up with California Almonds to create everyday lifestyle tips and new, tasty almond recipes, inspiring anyone on their journey towards improved health and well-being.

Instead of focusing on dieting and will power, choose a positive intention like eating to nourish your body. Focus your energy on creating a nourishing, nutrient dense plate of whole foods and find bliss in your intention to care for yourself.

2 - LEARN TO SAVOR EACH BITE. When you eat mindfully and delight in the experience, you will feel more satisfied with a smaller portion of your favorite foods.

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• Almonds keep cravings at bay without contributing to weight gain.[1] • Incorporating almonds into the daily diet helps you eat fewer calories throughout the day.[2] • Adding almonds to the diet improves the diet quality of parents and their children.[3] REFERENCES [1] Tan YT, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomised, controlled trial. European Journal of Clinical Nutrition 2013; 67: 1205-14. [2] Hull S, Re R, Chambers L, Echaniz A, Wickham SJ. A mid-morning snack generates satiety and appropriate adjustment of subsequent food intake in healthy women. European Journal of Clinical Nutrition 2014; DOI 10.1007/s00394-014-0759-z. [3] Burns AM, Zitt MA, Rowe CC. Langkamp-Henken B, Volker M, Nieves Jr. C, Ukhanova M, Christman MC, Dahl WJ. Diet quality improves for parents and children when almonds are incorporated into their daily diet: a randomized, crossover study, Nutrition Research 2016; 36(1): 80-89.

If you or a family member have celiac disease, your other family members might have it too. Talk to them. Tell them the facts. Urge them to get a simple blood test.

Visit www.SeriouslyCeliac.org for: a video that shows how to have a serious and successful conversation about celiac disease with your family

downloadable resources using research-tested tactics that explain the â&#x20AC;&#x153;dos and donâ&#x20AC;&#x2122;tsâ&#x20AC;? of how and when to talk to genetically at-risk relatives

tips and advice for untested family members to navigate the testing process

talk. tell. test. and SeriouslyCeliac.org are initiatives of Beyond Celiac (formerly the National Foundation for Celiac Awareness). Beyond Celiac advances widespread understanding of celiac disease as a serious genetic autoimmune condition and works to secure early diagnosis and effective management. We empower our community to live life to the fullest, and serve as a leading and trusted resource that inspires hope, accelerates innovation and forges pathways to a cure. Your donation makes life better for thousands of people every day. www.BeyondCeliac.org/donate

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FOOD

Salmon Orange Gremolata

RECIPE COURTESY OF K AT I E C AV U T O & C A L I F O R N I A A L M O N D S

Roasted

with

and Almonds

DIRECTIONS

Set oven to 450F. In a small bowl, combine the almond flour, parsley and orange zest. Toss to combine. Place the entire salmon filet, skin side down, in a baking dish. Drizzle with orange juice and olive oil. Season the salmon with cumin, salt and pepper. Coat the salmon with the almond meal mixture. Serves: 4

Roast for 8-10 minutes depending on the thickness of the filet.

INGREDIENTS

Place oven on broil. Brown the crust for 1-2 minutes or until coating is golden..

• 1 ½ pounds of wild caught salmon • ¾ cup almond meal • ½ cup fresh parsley, finely chopped • 2 tablespoons orange zest • 2 tablespoons orange juice • 2 tablespoons olive oil • ¼ teaspoon ground cumin • Salt and pepper to taste

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FOOD If youâ&#x20AC;&#x2122;ve traveled to Italy, you are familiar with gremolata, a zesty condiment traditionally made from lemon zest, parsley and garlic. Here, Katie Cavuto adds a unique, nutritious spin on gremolata subbing orange zest for the lemon and adding almond flour.

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Prosciutto Asparagus

wrapped

If you’re dairy-free, omit the parmesan cheese and sprinkle nutritional yeast on top for a cheesy finish! 48

Serves 4 as side, 8 as appetizer.

INGREDIENTS

• 32 asparagus spears (uncooked) • 8 slices prosciutto • 3 Tablespoons grated parmesan cheese • Fresh ground black pepper

DIRECTIONS

Preheat oven to 400F.

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with Parmesan Lightly oil a casserole dish with olive oil. Lay prosciutto slices out flat on a clean surface. On each slice of prosciutto, lay 4 asparagus spears. Roll up in a bundle and place in casserole dish. Once all bundles are in dish, sprinkle with cheese and pepper, then place in oven for 10 minutes to warm. Serve immediately.

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Smoky Chili Beans FOOD

Annabel Langbein’s Prep time: 15 mins + soaking Cook time: about 2 hours Serves: 10 as a side

I’LL OFTEN SOAK AND BOIL A BIG BATCH OF BEANS AND

INGREDIENTS

IF YOU DON’T HAVE TIME TO SOAK AND COOK THE BEANS,

• 2 cups dried kidney beans (4½-5 cups cooked beans) • 4 dried smoked chilies (ancho) • 2 cups boiling water • 3 tsp cumin seeds • 1 tsp coriander seeds • ¼ cup olive oil • 2 onions, coarsely chopped • 4 cloves garlic, chopped • 1 tbsp oregano leaves • 1 red chili, finely chopped • ⅔ lb tomatoes, chopped, or 3 x 14 oz cans chopped tomatoes or tomato pulp • 1 tsp sugar • 1 tsp salt • ground black pepper • ¼ cup chopped cilantro leaves, to garnish

DIRECTIONS

Place beans in a large pot, cover with cold water and leave to soak overnight. Drain and cover with fresh water (do not add salt). Bring to a boil and cook uncovered until tender (about 1-1½ hours, depending on age and dryness of beans). Drain. Remove stems from dried smoked chilies and discard. Cover chilies with boiling water and soak 30 minutes until tender. 50

FREEZE THEM, READY TO THROW INTO DISHES LIKE THIS. USE THREE 14 OUNCE CANS OF KIDNEY BEANS INSTEAD.

sugar, salt and pepper and bring to a boil. Lift the smoked chilies out of their soaking liquid, reserving the liquid. Chop chilies finely and add to the tomato sauce with the soaking liquid and the cooked beans. Bring to a boil and simmer uncovered, stirring occasionally to prevent catching, until thick (about 45 minutes). Alternatively, bake for about 1½ hours in an oven preheated to 350°F. To serve, adjust seasonings to taste then spoon into a deep serving dish and top with cilantro. Meanwhile, toast cumin and coriander seeds in a dry pan over medium-high heat, shaking occasionally, until fragrant and starting to pop (about 1 minute). Crush in a mortar and pestle. Heat oil in a large pan and cook onions and garlic over a low heat until softened but not browned (about 10 minutes). Add crushed seeds, oregano, fresh chili, tomatoes,

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Recipe courtesy of Annabel Langbein from her TV series Annabel Langbein The Free Range Cook: Simple Pleasures, screening now on PBS. The accompanying book, containing all the recipes from the series, is available on Amazon. For more great recipes see www.annabel-langbein.com!

FOOD

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Cowboy Hash Annabel Langbein’s

Add chorizo and cook 5 minutes more, stirring now and then to prevent sticking. Lift out of pan and put to one side. Add remaining 2 tablespoons oil, thyme and well-drained potatoes to the skillet and cook over a medium-high heat, turning now and then, until slightly crispy (about another 10 minutes). Add the onion and chorizo mixture back to the skillet and cook another minute or two. Season to taste with salt and pepper and sprinkle with parsley or cilantro leaves and chili, if using. Prep time: 10 mins Cook time: 15 mins Serves: 4-6

INGREDIENTS

• 1 ¾ pound potatoes, scrubbed and cut into ¾-inch chunks • 4 tablespoons olive oil • 1 large red onion, halved and cut into ½ -inch wedges • 6 ½ ounces chorizo sausage*, peeled, halved and cut into chunks • 2 teaspoons thyme leaves • Salt and ground black pepper, to taste • 2 tablespoons parsley or cilantro leaves • 1 teaspoon finely chopped red chili (optional)

DIRECTIONS

Bring potatoes to a boil in a pot of salted water, boil 5 minutes, then drain thoroughly. While potatoes cook, heat 2 tablespoons of the oil in a large skillet and cook onion over medium heat until softened (about 5 minutes).

SOME MORNINGS YOU NEED A SUBSTANTIAL BREAKFAST TO SET YOU RIGHT FOR THE DAY – AND ALL THE BETTER IF IT INCLUDES A LITTLE SPICE TO WAKE UP THE TASTE BUDS.

*Be sure the sausage you select is gluten-free.

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FOOD

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FOOD

Spirulina Power Bites BY L I S I PA R S O N S

M E D J O O L D AT E S

• 1 tablespoon water • 4 tablespoons mini chocolate chips or cacao nibs • ¼ cup shredded coconut for topping • ¼ cup crushed brazil nuts for topping (or your favorite variety of nuts)

DIRECTIONS

Recipe Yields: 12 pieces Active Times: 30 minutes

Place pitted dates and coconut oil in food processor and blend until smooth.

Add remaining ingredients and continue to mix, taking time to scrape sides of food processor.

Once all ingredients are combined roll into balls and dip into desired topping. Place on tray and place in refrigerator until ready to eat. Mixture will last in airtight container in refrigerator or freezer for several weeks.

INGREDIENTS

• 1 cup Medjool dates, soft & pitted (if dates are not soft, simply soak them in water for about 30 min up to one hour) • 1 ½ teaspoons coconut oil • ½ cup Spirulina • ½ cup shredded coconut • 2 tablespoons your favorite nut butter

BRAZIL NUTS

W H AT I S S P I R U L I N A? Spirulina is a dark green algae. S P I R U L I N A H E A LT H B E N E F I T S I N C LU D E : • Vitamins and minerals such as B-12, calcium, iron, magnesium, zinc, potassium, vitamin K just to name a few • It is also very rich in GLA (gamma-linolenic acid) which your body needs to function. GLA is also an anti-inflammatory. • Spirulina is rich in iodine which is needed for healthy thyroid function. • It is a complete protein source, with all essential amino acids your body needs.

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Raw Banana Power Bites FOOD

HEMP SEEDS

S U N F LOW E R S E E D S

RIPE BANANAS

BY L I S I PA R S O N S

Recipe Yields: 12 Bites Active Time: 20 minutes

ME DJO O L DATE S – A TRE E F RUIT F ROM THE M IDDL E E A ST A ND NORTH A F RICA, DATES A DD NATURA L A ND NUTRITIVE SWEETNESS TO M A NY DISH E S. M E DJ OOL DATE S IN PA RTICUL A R A RE P RIZ E D F OR TH E IR L AR GE SIZ E A ND TE NDE R TE XTURE.

INGREDIENTS

• 4 ripe bananas • 6 Medjool dates, pits removed • 3 cups certified gluten-free old fashioned oats • ½ cup raw sunflower seeds • ½ cup white mulberries or raisins • ¼ cup mini chocolate chips or cacao nibs • ½ cup hemp hearts (hulled hemp seeds) • ¼ cup ground flax seed • ½ cup shredded unsweetened coconut + 4 tablespoons for garnish

DIRECTIONS

Place bananas and dates in food 58

processor and blend until smooth.

melted chocolate.

Slowly add in remaining ingredients and mix at a low speed until combined. You will need to scrape down the sides a few times.

Place in container with a lid and store in freezer until ready to consume.

Scoop out mixture with a small ice cream scooper and roll by hand into balls. Roll each ball in shredded coconut or favorite chopped nuts or hemp seeds. You can also drizzle with

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F O R M E LT E D C H O CO L AT E Combine 4 tablespoons mini chocolate chips with ½ teaspoon melted coconut oil. Use a knife to dip into mixture and drizzle over energy bites.

FOOD

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H E A LT H Y

EATING clEAN THE 21 DAY PL AN TO DETOX, FIGHT INFL AMMATION & RESET YOUR BODY by Amie Valpone

I T ’ S T I M E TO T H I N K N OT J U S T O U T S I D E T H E B OX , B U T O U T O F T H E BAG A N D T H E C A N A S W E L L . With Amie Valpone’s EATING CLEAN: The 21-Day Plan to Detox, Fight inflammation and Reset Your Body (on sale March 8th, 2016) readers learn how to get on a path to better health and wellness by eating whole natural foods and eliminating toxins from their diet. As a healthy woman in her mid-twenties, Amie Valpone’s life turned upside down when she found herself nearly bedridden, suffering from a range of ailments, and utterly without a conclusive diagnosis. And then, with a complete and total detox, Amie Valpone healed herself. In her first book, EATING CLEAN, Valpone—now a Culinary Nutritionist—shares her incredible success in ridding her body of illness and reclaiming her life. EATING CLEAN is the complete guide to cleaner living, and it includes a 21-day Elimination Diet, a two-week meal plan, more than 200 sumptuous recipes and a guide to cleaning up your home environment for healthier living. In his foreword, Dr. Mark Hyman (ninetime #1 New York Times bestselling author, founder and medical director of The Ultra Wellness Center and director of the Cleveland Clinic Center for Functional Medicine) writes: “If you struggle with toxicity and all its miseries, I’d love to work with you at my practice, but I realize not everyone can do that. That’s why I’d

the ability to fight off pathogens, and lose weight, Valpone makes the detox experience one of abundance instead of deprivation. While going through the 21-day Elimination Diet, readers are encouraged to fill out a journal each day of what they ate, how they felt, and coping techniques they used for a thoughtful and lasting behavioral modification.

Amie Valpone, HCC, AADP, and the founder of TheHealthyApple.com, healed herself from a decade of chronic illness. Amie cooks for a variety of clients, including celebrities, using organic, anti-inflammatory foods to create recipes and meal plans. She lives in New York City.

like to ‘prescribe’ Amie Valpone’s Eating Clean, which becomes the next best thing to a functional doctor visit.” With her 21-day Elimination Diet, Valpone gives her best tips to kickstart the food and lifestyle transformation that comes from clean eating long-term. By switching from foods that trigger sugar cravings, chronic symptoms, and other imbalances to fresh ingredients that feed good bacteria, reduce inflammation, improve

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Valpone also includes a two-week detox meal plan to introduce readers to the healthy lifestyle without being overwhelmed. “This meal plan is filled with nutrient-dense foods to help you see results, remove toxic triggers, and reverse symptoms you may be experiencing such as bloating, gas, arthritis, acne,” writes Valpone. Her approach focuses on how much your health can improve when you got your body working for you, not against you, and how detoxing can address and correct the imbalances that may be affecting your system, which medicine might only cover up, or even exacerbate. EATING CLEAN also gives a list of ingredients for the readers to include or exclude in their diet; hidden names for sugar used in ingredient lists; and what to eat when you’re tempted to reach for the coffee, bread basket, or a sugary cocktail. Valpone also takes the time to explain the problems ingredients like caffeine, soy, conventional meat, and gluten can cause in your body, and offers the healthiest options for substitutions.

H E A LT H Y

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H E A LT H Y

Amie Valpone provides more than two hundred easy, delicious, and detox-approved recipes in EATING CLEAN that are free of gluten, dairy, soy, peanuts, eggs, corn, eggplant, white flour, refined sugar, and any ingredients that come from a can. All of the recipes can be substituted or improvised depending on what the reader likes. Highlighted recipes from EATING CLEAN include: • Scrumptious Breakfast options: Sunday Morning Blueberry Pear Oatmeal Bake, Breadless Coconut Vanilla French Toast, Millet ‘n’ Veggie Breakfast Tacos, or quick on-the-go no-bake Fuel Up Bars. • When it comes to snacks, finger foods are the quickest and simplest way to go— Amie’s Small Bites chapter contains: Freckled Sesame Almond Clusters, Abundant Mango Cardamom Walnut Bars, and grain-free Lemon Peppered Almond Crackers. • Appetizers like Herbed Avocados with caramelized lemon drizzle recipe or Sunrise Nori Wraps with spicy tahini drizzle that keep readers energized and satisfied until their next meal.

“I’m not into labels. This isn’t about being a vegan, vegetarian, or flexitarian. If you want to come up with a name for what this is, knock yourself out, but the most important thing is to eat foods that make your body feel good.” that are healthy and delicious, like the Lighthearted Raw Grain-Free Fudgy Brownies.

list of replacement options and a list of Do-It-Yourself cleaning products and detoxifying house plants that can help.

EATING CLEAN also takes the time to explore the toxins that are in what we eat and drink, and also in household products and high-end beauty products too, from Teflon-coated nonstick pans to disinfecting wipes and blankets. Valpone gives a

By eliminating the toxins from the home and using these simple recipes, readers can reset their body and live a healthier lifestyle. EATING CLEAN brings readers a tastier and easier transition back to wellness.

• The Roasted Onion and Sweet Pea Salad with fresh mint and creamy almond dressing, which would make a tasty lunch or light dinner. • Vegetable-based entrees packed with healthy carbohydrates, protein, and healthy fats, including: Raw and GrainFree Zucchini Pad Thai, Moroccan Chickpea Skillet Pizza, or Carefree Carrot and Brussels Sprouts Medley. • Amie also includes from-scratch sauces to zest up entrees like the peppery Sunflower Pesto, and decadent desserts

“Amie approaches detoxification and optimal health from a genuine place. She has struggled with toxicity and many of its health-robbing ramifications. Along the way, she’s developed a roadmap she shares in this groundbreaking book that can also help you heal your health, your weight, and your life.” —Mark Hyman, MD, nine-time #1 New York Times bestselling author

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TRAVEL

Gluten-Free

Dining at The Most Magical Place on Earth

BY ALEXIS SALEMO OF GLUTEN FREE ORL ANDO BLOG

When you need to eat gluten-free, travel can be a challenge. Fortunately at Walt Disney World, that is not the case. In fact, the hardest thing about dining gluten-free at WDW is deciding where you will eat! Thatâ&#x20AC;&#x2122;s because there are so many great restaurants offering gluten-free options to diners across all the theme parks. Here are my top 10 reasons why Walt Disney World is truly the most magical place on earth for individuals adhering to a special diet. 64

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TRAVEL

A L L D I S N E Y T H E M E PA R K S W E LCO M E G LU T E N-F R E E A N D A L L E R G E N-F R E E D I N E R S W I T H S P EC I A L LY M A R K E D M E N U S .

1. ALLERGY-FRIENDLY MENUS In 2015, Disney introduced allergy-friendly menus at table service and quick service restaurants throughout the four theme parks, Disney Springs, and the Disney resorts. They list options for diners with gluten/wheat, milk, egg, soy, fish/shellfish, and peanut/tree nut allergies. Speaking with a chef is still an option, even with the introduction of the new menus, and if you are dining at a restaurant with a buffet, you will get a personal tour from a chef, because there are no allergy-friendly menus for the buffets at Disney. At Disney Springs, Disney’s Coronado Springs Resort, and around the World Showcase at Epcot, many of the restaurants do not have allergy-friendly menus, because they are not Disney-owned and operated. However, almost all of them will be able to accommodate your dietary needs, and some of them just happen to be my favorite restaurants at Disney World. For example, La Hacienda de San Angel and San Angel Inn Restaurante at Epcot, and Raglan Road and Cookes of Dublin at Disney Springs.

2. SNACKS WITH CHARACTER Disney recently introduced Snacks with Character, which can be found at the theme parks, resorts, and several stores in Disney Springs. Snacks with Character are made by Enjoy Life Foods, WOW Baking Company, and Way Better Snacks, and they are all certified gluten-free. Now everyone can enjoy safe, allergen-free snack options!

3. TERRA TREATS ALLERGY KIOSK At Disney’s Animal Kingdom, there is an allergy-kiosk where you can pick up allergy-friendly snacks like muffins, donuts, bagels, rice chips, popcorn, cookies and cupcakes. Cast members at Terra Treats can also help you find special dietary options throughout the park.

4. GLUTEN-FREE BREAD

offer quick “grab and go” Snacks with Character ds. with special dietary nee options for individuals

Restaurants at Walt Disney World have gluten-free bagels, rolls, hamburger buns, sandwich bread, and pizza crust from a variety of different manufac-

turers like Udi’s, Ener-G, Local Oven, and my personal favorite, Deanna’s Gluten Free. At Sanaa, a table service restaurant at Disney’s Animal Kingdom Lodge, you can even enjoy house made gluten-free vegan naan with their Indian-style bread service. The naan is made with Cup4Cup Wholesome Flour Blend, and is free of the top 8 food allergens. There are many accompaniments to choose from, but the mango chutney and coriander chutney are my personal favorites.

5. GLUTEN-FREE BEIGNETS My favorite quick service restaurant at Disney World for breakfast is Sassagoula Floatworks & Food Factory at Port Orleans Resort - French Quarter, because they serve beignets that are free of gluten, dairy and egg. The beignets, which are fried dough covered in powdered sugar, are available all day without advance notice. All you have to do is tell a cast member at the beignet counter that you would like to order gluten-free beignets, and they will have

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NUTRITION

Gluten-free naan from Sanaa, Animal Kingdom Lodge. you speak to a chef. I like to order mine lightly cooked with lots of powdered sugar.

6. WAFFLES WITH CHARACTER I will never forget where I had my first gluten-free Mickey waffle, because it was love at first bite. Allergy-friendly waffles are available at most resort restaurants that serve breakfast, and you can find them at select restaurants in the theme parks, like Tusker House at Disney’s Animal Kingdom, where I had my first Mickey waffle. My personal favorites are the Mickey waffles with

bananas foster and pecan praline sauce at Boma at Disney’s Animal Kingdom Resort, and Cars and Little Mermaid themed waffles at Disney’s Art of Animation Resort. I also love the Mickey waffles served with espresso-mascarpone cream at Trattoria al Forno on Disney’s BoardWalk, because it reminds me of tiramisu, and the fried chicken and Mickey waffles at Boatwright’s at Disney’s Port Orleans - Riverside. The chefs at Disney World use waffle mixes from Bob’s Red Mill, Namaste, and Cup4Cup.

7. FRIED FAVORITES Eating fried foods at restaurants can be a challenge, because the breading is usually not gluten-free, or they are made in a shared fryer, but Disney World has you covered. If you are craving fried calamari, head to Trattoria al Forno, Coral Reef Restaurant, Flying Fish Cafe, or Narcoossee’s. At Raglan Road and Cookes of Dublin in Disney Springs, you can enjoy fish & chips, fried shrimp, onion rings, garlic parmesan & truffle oil skinny chips (fries), chicken & chips, and battered cocktail sausages. Gluten-free fried

M I C K E Y WA F F L E S A N D PA N C A K E S A R E AVA I L A B L E G LU T E N-F R E E AT M A N Y T H E M E PA R K R E S TAU R A N T S .

chicken is available at Boatwright’s and 50’s Prime Time Cafe, and at most Disney restaurants, the French fries are safe, because they are made in dedicated fryers.

8. ERIN MCKENNA’S BAKERY NYC - DISNEY SPRINGS All the baked goods at Erin McKenna’s Bakery NYC in Disney Springs are gluten-free, dairy-free, egg-free, vegan, and kosher. My personal favorites are their cinnamon rolls, foccacia bread, plain bagels, mocha brownie cupcakes, cinnamon sugar donuts, chocolate soft serve with brownie crumbles, and their toasties and tea cakes.

9. DESSERT, DESSERT, AND MORE DESSERTS There are several restaurants around Orlando that have great gluten-free appetizers and entrees, but no gluten-free desserts. Even quick service restaurants at Disney World will have gluten-free dessert options,

ABOUT THE AUTHOR ALEXIS SALERNO is the owner of Gluten Free in Orlando, a blog that features gluten free recipes, product reviews, and Orlando, Disney and Universal restaurant reviews. She was diagnosed with celiac disease in 2008, right before her family moved to Orlando. Alexis became interested in blogging when she decided to take a break from her 18 year teaching career in 2013. She loves to travel and blog about her eating adventures in places like New York City, Washington, D.C., Hilton Head, and Pittsburgh. Connect with Alexis on Facebook and Twitter!

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NUTRITION

AT P O RT O R L E A N S R E S O RT F R E N C H Q UA RT E R , YO U C A N D I N E O N B E I G N E T S T H AT A R E F R E E O F G LU T E N , DA I RY A N D EG G .

A L L T H E B A K E D G O O D S AT E R I N M C K E N N A’ S B A K E RY N YC I N D I S N E Y S P R I N G S A R E G LU T E N-F R E E , DA I RYF R E E , EG G -F R E E , V EG A N , A N D KO S H E R .

to Orlando and before my celiac diagnosis, but now, I love that we get to dine there every weekend, and I don’t need to spend any time worrying about whether they will have gluten-free options for me. I don’t need to ask my usual round of questions about shared fryers, changing gloves, dedicated water for cooking pasta, and other measures for preventing cross-contamination like I do at non-Disney restaurants.

ALEXIS’ TIPS FOR BOOKING YOUR NEXT GLUTEN-FREE MEAL AT WALT DISNEY WORLD Seasonal kulfi from Sanaa.

• When booking advance dining reservations for table service restaurants

like brownies and cookies. Some of my favorite desserts at table service restaurants are the milkshakes at The Plaza Restaurant, strawberry & apple crumble and the Dundon’s Delight at Raglan Road, mochi-mochi at Morimoto Asia, Kilauea torte and banana chocolate crème brulée from Kona Cafe, campfire-style chocolate cake from Whispering Canyon, the No Way Jose sundae at Beaches & Cream Soda Shop, Crema Bavaria at San Angel Inn, and the seasonal kulfi (Indian-style ice cream) from Sanaa.

10. A WORRY-FREE VACATION I loved Disney World before we moved 68

via phone, tell the cast member taking your reservation about your food allergies and other dietary needs. • When booking online, note any special request and food alleriges under Special Dietary Requests before finalizing your reservation. • At quick service restaurants, ask to see the allergy-friendly menu and order foods listed as gluten/wheat-free and/or allergy-friendly. Your meal will be made by a manager and come out to you on a tray that is a different color than those used for non-allergy orders.

NOTE: Disney does not post their allergy-friendly menus at their restaurants, and they are not available online, but they are available upon request when arriving at a restaurant. Visit Alexis’ blog, Gluten Free Orlando, for a multitude of excellent reviews of all the restaurants she mentions here plus her “Top 10 Lists” and “Best of Disney” posts. For gluten-free fried calamari, try Trattoria al Forno, Coral Reef Restaurant, Flying Fish Cafe, or Narcoossee’s.

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Alexis also shares images of allergyfriendly menus from various Disney resorts and theme parks here.

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