TABLE OF CONTENTS
Science
In the third and final part of our three-part series by Leigh Reynolds, we learn which foods inhibit and encourage iron uptake.
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Root Cause Medicine Dr. Vikki Petersen enlightens us about how seasonal allergies are not the norm and can be stopped.
Food
Nutrition
10
39
Dr. Mark Hyman tells us which starch we should be eating in this month’s Check Up!
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Recipes galore in this issue! Get ready for supernutritious, flavor-filled meals ready in no time for warmer days.
Editor’s Letter................................................................................................ 4
Red Lentil Dip ............................................................................................ 40
Contributors................................................................................................... 6
Buffalo Cauliflower....................................................................................42
Letters to the Editor.................................................................................... 8
Mini Black Rice Bites.................................................................................44
Understanding Anemia Part 3............................................................... 10
Quinoa Pea Salad with Mint................................................................... 47
CD: Invisible Illness.....................................................................................16
Orange Turmeric Wild Rice Salad.........................................................50
Adrenal Gland and Seasonal Allergies................................................ 18
Sweet Chicken Wraps............................................................................... 52
Psychological Impacts of CD..................................................................22
Turmeric Quinoa Salad.............................................................................54
Check Up with Dr. Mark Hyman............................................................26
Raw Chopped Salad..................................................................................58
Basic Facts about Celiac Disease.......................................................... 33
Buckwheat Bites .......................................................................................62
Book Excerpt: Going Gluten Free..........................................................34
Celiac Testing Facts....................................................................................66
Recipes..........................................................................................................39
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GLUTEN FREE
FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com
Happy Celiac Awareness Month! Here at FSM we are always promoting awareness of celiac disease and gluten sensitivity, but this month, it is especially important that we gather as a community to spread the word about this serious autoimmune disease. There is power in numbers and our
CREATIVE SERVICES Kreative Direktions
CONTRIBUTING WRITERS Leigh Reynolds Mark Hyman, MD Lisi Parsons Vikki Petersen Heather Jacobsen Amie Valpone
collective voice carries greater weight as we not only share with our fellow celiac patients, but also with the community at large in order to increase awareness that we are not being picky eaters, we are not faking an illness and it is not all in our head.
COPY EDITOR Jodi Palmer
To help us continue our mission of sharing facts about celiac disease, gluten-free living and other related health issues in a positive way – and
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doing so freely each month – I’m asking that you share FSM with someone you know. If they are gluten-free, you’re opening a new free resource up to them. If they are not gluten-free, you’re educating them about our lifestyle and letting them know this is not by choice, but out of medical necessity.
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ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician / Nutritionist & Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President
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/ F O O D S O L U T I O N S M A G A Z I N E / M AY I S S U E
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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,
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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
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M AY / L E T T E R S T O E D I T O R
Thank you for the great tips in the March issue! I love Food Solutions Magazine. I even printed an article and took it to share with my doctor last month. Great work! Leslie, OH
Keep up the good work, Food Solutions team! I would love to see the Editor’s Picks column 08
back again. I used it to try new product. Thank you, Colleen, TX
Looking forward to summer recipes and grilling recipes, hope you add in lots of those! God bless you for all you do for the celiac community. Abby, NC
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SCIENCE
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SCIENCE
ABOUT THE AUTHOR
Extreme fatigue, pale skin and gums and shortness of breath are just a few signs of IDA.
IN OUR SERIES “UNDERSTANDING ANEMIA” WE EXPLORE ALL ASPECTS OF IRON DEFICIENCY ANEMIA. In previous installments, we discussed why our bodies need iron and the effect that iron deficiency anemia has on our bodies and lives. Here in part 3 we look at the symptoms and treatment for iron deficiency anemia.
TYPICAL SIGNS AND SYMPTOMS OF IRON DEFICIENCY ANEMIA
Symptoms, of course vary by patient but there are some that are common and can serve as warning signs. Initially, iron deficiency anemia can be so mild that it goes unnoticed. But as the body becomes more deficient in iron and anemia worsens, the signs and symptoms intensify. Tell your doctor if you experience any of these symptoms that can indicate anything from low iron to severe anemia.
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. • Weakness • Shortness of breath • Chest pain • Frequent infections • Headache • Dizziness or lightheadedness • Cold hands and feet • Inflammation or soreness of your tongue • Brittle hair and nails • Ice chewing • Fast or irregular heartbeat • Unusual cravings for non-nutritive substances, such as ice, dirt, clay or starch • Poor appetite, especially in infants and children with iron deficiency anemia • An uncomfortable tingling or crawling feeling in your legs (restless legs syndrome)
IRON DEFICIENCY ANEMIA
TREATMENT
S Y M P T O M S M AY I N C L U D E :
T H E F O O D S W E E AT
• Extreme fatigue • Pale skin • Pale gums
We cannot forget the value of eating good iron-rich foods. This is a condition caused by lack of nutrition after all so
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Heal. Restore. Rebuild...with
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BLOOD HEALTH Celi•Vites for Balanced Blood Health supports red blood cell development by combining chelated iron with the coenzyme forms of B-vitamins, making it unique among blood health products! Easy to swallow, and easy on the stomach.
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We are proud of the quality and purpose behind our brand.
BODY HEALTH
BONE HEALTH
Celi•Vites for Balanced Body Health is a superior supplement tailored to help replenish vital nutrients that are lacking in a gluten free diet. Body Health uses only patented chelated minerals for maximal absorption and utilization.
Celi•Vites for Balanced Bone Health nourishes bones by providing the nutrients you need. It contains Aquamin®, a highly absorbable plant-based source of calcium. One dose daily — simply dissolve powder in water or juice for a delightful orange flavor.
ORDER ONLINE AT:
CELIVITES.COM
SCIENCE
let’s begin at providing our body with the foods that can make a difference. Here is a list of foods that research shows are best to give us iron. IRON RICH FOODS:
• Dark, leafy greens (spinach, collards) • Mollusks (oysters, clams, scallops) • Shrimp • Tuna (if canned, purchase “water packed” and if you have soy allergy, read the ingredients label as many canned tuna has added soy; low-sodium Star Kist brand is soy-free.) • Chicken breast • Turkey or chicken giblets • Lean beef • Liver • Artichokes • Lentils • Lima beans • Peas • Dried beans • Squash • Potatoes • Broccoli • Brussels sprouts • Tofu • Iron-fortified breakfast cereals (beware of gluten if you are gluten free) • Dried fruits (apricots, peaches, raisins, dates, etc. — but be careful if you’re watching calories, as dried fruits are calorie dense foods; also be aware of cross-contamination with nuts or wheat.) • Consuming iron-rich foods along with foods that provide plenty of vitamin C enhances the body’s ability to absorb iron in other foods. • Vitamin C rich foods to aid Iron absorption • Tomato • Citrus (oranges, grapefruit, lemon, limes, etc.) • Strawberries • Mango • Jicama
• Kiwi • Red, yellow, orange peppers List supplied by Gigi Stewart, MA, GlutenFreeGigi.com.
IRON SUPPLEMENTATION AND ITS EFFECTIVENESS
Both as prevention and treatment, iron supplementation — either taken orally or added to common food items (fortification) — is the only available option to combat low levels of iron in the body. This is an effective method to restore normal iron levels and eliminate most symptoms associated with its deficit, but there is great confusion as to what types of iron supplements offer the safest and most reliable results.
CITRUS
MOLLUSKS
Here, we look at the different products that are available and how these differ in safety and absorption rate. As a supplier of several diet supplements, GFT is very proud to use only the best products available, strongly supported by the latest medical and scientific research.
WHAT YOU NEED TO KNOW ABOUT IRON SUPPLEMENTATION
Chemically, iron can be presented in two different forms — known by chemists as ferric and ferrous. Ferrous iron is more readily absorbed via the intestinal wall. After some failed attempts with various forms of iron, researchers settled on the forms ferrous sulphate (FeSO4), ferrous fumarate (C4H2FeO4) and ferrous gluconate (C12H22FeO14) for iron supplements. For optimal absorption, iron supplements should (in theory) be taken on an empty stomach. However, this is rarely possible, as nausea, vomiting and abdominal pain are common complaints from patients on iron supplementation.
DARK, LEAFY GREENS
CHICKEN BREAST
In addition, iron supplements should not be taken at the same time as other diet
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SCIENCE
stances like phytates and polyphenols in the body and also “imprisons” iron so this element cannot interfere with other minerals and vitamins. In practical terms, this means absorption rates are not affected by diet and these supplements can be safely taken with other dietary supplements.
This original article is made possible by Gluten Free Therapeutics. Their mission is to educate, inform, and provide the most effective nutritional products possible to allow those with celiac disease and serious gluten intolerance to heal their bodies.
supplements, as they can interfere with absorption of some minerals and vitamins, such as calcium or vitamin E and vitamin C.
to the point of absorption in the small intestine, where it is easily absorbed and quickly transported throughout the bloodstream.
Despite these limitations, these compounds are widely available today in many diet supplementation products. However, for the past few years, researchers have been trying to revolutionize this approach. They have now developed a whole new concept for iron supplementation, claiming better absorption rates and safer products.
CHELATE VS. NON-CHELATE IRON
Iron is no longer presented to the body by itself and subject to interactions with other compounds present in the diet. Instead, it is connected to an amino acid to form a complex structure called a chelate. This is a very special connection, in which amino acids “wrap” themselves around iron, forming a secure protective capsule. Unlike previous products, this form is not spotted in the stomach and can escape its acidic environment. This means the iron can travel unchanged directly 14
It is believed that chelate products are safer and easier to absorb, thus making chelated iron’s impact on the body more significant. One chelated form of iron that has proven popular is iron bis-glycinate. The name may be complicated, but this structure is simply an iron surrounded by two copies of an amino acid called glycine. This product has been studied extensively with very positive results. It not only quickly raises iron levels but also virtually eliminates side-effects, including nausea and abdominal pain. Some studies have observed absorption rates as high as 90%. This protective layer is like a shield and a prison combined into one: it “shields” iron against the negative effects of sub-
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One last advantage refers to the fact that absorption of these forms of iron seem regulated by body reserves. The body can increase or decrease iron absorption according to needs. This may not seem important in cases of severe anemia, but for patients with mild cases of iron deficiency or using this product as preventive measure, it’s important to avoid absorbing excessive levels of iron, which may be as detrimental as low levels.
A WORD ABOUT CELIVITES BLOOD HEALTH
CeliVites Blood Health is a multivitamin and multi-mineral iron supplement containing the latest ingredients developed by scientists to treat iron deficiency and its impact on general health. Designed to increase and support healthy red blood cell development. For our form of iron, we only use chelated forms provided by Albion to maximize absorption but protect against gastrointestinal side effects. Absorption of iron chelates is regulated by body reserves, meaning this is safe to take alone or in combination with other products. We included other ingredients to assist in absorption and metabolism too. Blood Health includes Ferrochel, an advanced form of chelated iron, vitamin C, folate, vitamin B2 and vitamin B12. We invite you to join the growing number of customers who have improved their ferritin and hemoglobin levels and increased their healthy red blood production with Blood Health.
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ROOT CAUSE MEDICINE
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ROOT CAUSE MEDICINE
THE POLLEN COUNT IS HIGH AND WHILE THE TEMPERATURES MAY BE WARMING NICELY, IF YOU’RE SNEEZING, BLOWING YOUR NOSE, COUGHING OR BOTHERED BY ONE OF THE MANY OTHER SYMPTOMS OF ALLERGIES, IT’S HARD TO ENJOY BEING OUTSIDE.
THERE IS A SOLUTION!
Allergies are not the fault of pollen; pollen simply points out that your body is not making enough natural antihistamines on its own – a job that your adrenal gland or also known as your stress glands are supposed to perform effortlessly. When you see the plant, flower or tree that bothers you, it can seem that the fault of your allergies lies there. But it’s important to realize that plenty of people have no allergy symptoms regardless of the pollen count. It’s not a universal problem. Having allergy symptoms are not normal, but getting rid of them for good doesn’t require you take medications. Over the counter or prescription allergy medications typically create side effects such as drowsiness or brain fog. It’s difficult to function when you’re sleepy or can’t think straight.
THE GOOD NEWS IS YOU DON’T HAVE TO! While we can offer you a natural supplement called D-Hist (available via our online store), we are all about Root Cause Medicine at my clinic. We solve health issues like allergies for good. Therefore we would be remiss not to mention the necessity of normalizing the function of the adrenal glands to truly handle allergies completely, something we do regularly for our patients.
Treating the adrenal glands is completely natural, no drugs are required, and the best part is that beyond allergy symptoms, normalizing adrenal gland function has the added benefit of: • Increased energy • Stronger immune system • Hormonal balance • Weight loss • Eliminating sugar cravings • Improving sleep quality • Stabilizing mood such as that associated with anxiety or depression • Improving joint pain • Reducing inflammation As you can see by the diversity of the symptoms, the adrenal glands are responsible for the functioning of many systems of the body, not the least of which is making antihistamines to eliminate allergy symptoms.
Health issues like seasonal allergies can be solved for good! When evaluating why someone would be suffering from such symptoms, it is critical to evaluate the most common issues that stress the adrenal glands themselves. In addition to lifestyle stress, a common source of stress is poor absorption of nutrients, something we address here at HealthNOW with all our patients. It is interesting to note that the number of systems affected by adrenal stress are unique to the individual. In other words, the entire list of symptoms mentioned above would not all be present in each and every individual
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ROOT CAUSE MEDICINE
natural supplement D-Hist
Allergy symptoms are not normal and seasonal allergies are not a universal problem.
suffering from fatigued adrenal glands. Typically one finds two to four symptoms positive, while occasionally in a more severely ill patient, more symptoms are present. Knowing the symptoms of adrenal fatigue well allows us, as clinicians, to go beyond the concept of one treatment for every symptom and to delve deeper into isolating the root cause of the symptoms. Which would you prefer? A separate drug for your allergies and other symptoms, OR discovering the root cause beneath all the symptoms? We prefer, and are dedicated to, the latter. Therefore when a patient arrives to see us with symptoms such as allergies, a 20
red flag goes up. We “know” that we are likely looking at adrenal fatigue or exhaustion but the next question is, why? What is the underlying cause of this condition? Yes, we could simply “treat” the adrenals with nutritional support. But what good is that if the reason behind the problem is not revealed! It is the search and determination to reveal the root cause that defines our practice. I think it should define more of health care in this country, but I realize that I am extremely biased on the topic. The human body has an amazing capacity to self-heal once enough stressors are removed from it. Exhaustion of the adrenal gland is quite epidemic in this country and little is done to treat it until the symptoms
/ F O O D S O L U T I O N S M A G A Z I N E / M AY I S S U E
have become diseases in their own right. There is no reason to wait.
I hope you find this helpful and if you are currently in the throes of allergy misery, we would be delighted to help. Contact us at 408-733-0400 to set up an appointment or a FREE consultation if you are a new patient or we haven’t seen you in a while.
ABOUT THE AUTHOR 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.
NUTRITION
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Here’s the deal. A special type of starch called resistant starch provides unique and remarkable properties, improving your metabolism and blood sugar while optimizing your gut flora to promote weight loss.
ABOUT THE AUTHOR PSYLLIUM
THERE IS SOME CONFUSION SURROUNDING WHY I RECOMMEND POTATO STARCH TO MY PATIENTS AND READERS, CONSIDERING I’VE DISCUSSED HOW DETRIMENTAL REFINED CARBS (ESPECIALLY WHITE, POWDERY SUBSTANCES) CAN BE.
JERUSALEM ARTICHOKES
CHECK UP WITH DR. MARK HYMAN
Interestingly, resistant starch is really a prebiotic. Prebiotics come in many forms, including inulin from chicory or Jerusalem artichokes, soluble fiber from psyllium, or high-amylose plants such as potatoes, green bananas, and plantains. Consider resistant starch to be compost or “super-fertilizer” for your healthy gut bacteria or gut microbiome, which profoundly connects to almost every part of your health. In fact, researchers link gut flora imbalances with obesity, diabetes, heart disease, autoimmune disease,
GREEN BANANAS
Resistant starch is made by cooking and then cooling starches like potatoes or rice and not reheating them, transforming regular starch into resistant starch.
CHICORY
Resistant starch is a kind of starch that is not digested in the small intestine, hence its name. Instead, your gut bacteria processes it, creating beneficial molecules that promote balanced blood sugar and healthy gut flora. In other words, when you eat resistant starch, it “resists” digestion and does not spike blood sugar or insulin.
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
The key to optimizing the effects of resistant starch is cooking, cooling, the reheating. inflammatory bowel diseases, cancer, depression, anxiety and autism. An effective way to get your gut back into balance is tending to your inner garden by giving your gut bugs prebiotics, which they love to munch on. As resistant starch enters your gut, hundreds of species of bugs digest or ferment the starch. From that process, those good bugs create many beneficial compounds. Doing this also increases beneficial bugs
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NUTRITION
that crowd out the bad ones. Those good guys produce what we call shortchain fatty acids, which provide your colon cells fuel. Butyrate is one such fatty acid, which can prevent cancer, speed up your metabolism and reduce inflammation. Doing this heals your gut while preventing leaky gut that drives food allergies, inflammation and weight gain. As your gut heals, you can then optimally digest your food and absorb nutrients in that food. When your good bugs flourish, they can then replicate, producing vitamins, regulating your hormones, excreting toxins and creating healing compounds that keep your gut healthy and functioning properly. Bad bugs and yeast overgrowth, on the other hand, overload your system with toxins called lipopolysaccharides (LPS) that subsequently trigger inflammation, insulin resistance, pre-diabetes and ultimately weight gain. As your gut heals, good bugs increase and crowd out the bad ones, decreasing inflammation in the process. Resistant starch can also improve insulin sensitivity and reduce your blood sugar after meals. It becomes a powerful tool to reverse diabesity. In one study, 15 to 30 grams (about two to four tablespoons) of potato starch improved insulin sensitivity and fat loss in obese men. Research also shows resistant starch provides cardiovascular benefits. Researchers found adding resistant starch to your diet optimizes triglyceride and cholesterol levels while decreasing fat mass.
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It may seem counterintuitive, but resistant starch can actually lower blood sugar after meals.
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Simply put, when you incorporate prebiotic-rich foods like resistant starch into your diet, you change your gut bacteria to promote overall health and weight loss. I’ve even found resistant starch helps me sleep better at night. If you are on a higher-fat, low-carbohydrate diet like my Eat Fat, Get Thin plan, I suggest adding potato starch to your diet because it is well tolerated by most. Be careful to not use potato flour, which is NOT recommended. Bob’s Red Mill Unmodified Potato Starch provides a great source of resistant starch. This particular brand of potato starch contains about eight grams of resistant starch per tablespoon.
4 EASY WAYS TO INCORPORATE RESISTANT STARCH INTO YOUR DIET
1 - Mix it into a glass of water or a glass of cold or room temperature almond milk. It offers a pleasant potato taste
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and is the simplest way to start adding. You can also add it to your smoothies or to full fat coconut milk yogurt. 2 - Eat prebiotic-rich foods. Add acacia gum, raw chicory and dandelion leaves into salads. Enjoy bananas, Jerusalem artichokes, onions, garlic and leeks daily. 3 - Cook, then cool your starches. This process changes starches and how your body digests them, decreasing insulin spikes and feeding good bacteria.
From sipping it to incorporating it into meals, getting resistant starch into your diet is easy!
4 - Eat plenty of complex carbohydrates. Optimal gut health demands a balanced diet with plenty of nutrient-dense, fiber-rich foods like broccoli, eggplant, zucchini, green beans, and asparagus. You can prepare these foods in many different, delicious ways to help feed good gut bugs.
ONE HEADS-UP: Resistant starch can change the bugs in your gut and cause gas, known as the “dieoff effect”. Once good bugs enter, they duke it out with the bad bugs. As a result, you may experience gas and bloating. Once your system adjusts, this will occur less often. I recommend starting with adding about two tablespoons of resistant starch to your diet each day. Add one tablespoon into a smoothie at breakfast and another tablespoon before bed. As the good bugs crowd out the bad ones, the die-off will lessen and eventually completely go away. If you still experience gas and gut discomfort after taking resistant starch, you might have small intestinal bacterial overgrowth (SIBO) or yeast overgrowth. In this case, I strongly recommend working with a Functional Medicine doctor to properly fix your gut. For all of the reasons stated above, I’ve included resistant starch in my new 21-day plan. To get this plan, plus learn more about the benefits of resistant starch and how it can help you become lean and healthy, check out Eat Fat, Get Thin.
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Gluten-Free R E S O U R C E D I R E C TO RY
BOOK EXCERPT
; Most people aren’t healing on the conventional gluten-free diet AN EXCERPT FROM THE BOOK, GOING GLUTEN-FREE, BY HEATHER K. JACOBSEN.
NOW YOU KNOW THAT GLUTEN SENSITIVITY IS A LEGITIMATE DISORDER THAT CAN AFFECT AT LEAST 10 TIMES MORE PEOPLE THAN CELIAC DISEASE. Did you also know that celiac disease is four times more prevalent today than it was 50 years ago in the U.S. , and four times more prevalent in the U.K. than 20 years ago? So it’s not surprising to see so many people going gluten-free these days. What is surprising is that the gluten-free diet actually has a very poor track record when it comes to healing the guts of celiac disease patients. And if it’s not healing celiacs, how do we know if it’s effective for those with gluten sensitivity? In a study published in the journal Alimentary Pharmacology & Therapeutics in 2009, researchers found that only 8% of people with celiac disease ever completely healed, despite adhering strictly to the diet. I find this statistic staggering and wonder why more people in the GF community aren’t talking about it. Instead, prominent authorities on celiac disease will tell you the opposite—that patients are responding positively to the diet the 34
majority (85-90%) of the time. How can this be? Well, it turns out that it depends on how you measure response. Those who claim an 85-90% positive response rate are measuring response to the diet clinically. That is, their patients’ symptoms improve; therefore, they are having a positive response to the diet. But “feeling better” is a fairly subjective way to measure response. And, in fact, numerous studies have shown that a positive clinical response is not an indication that the patient has healed.
Heather K. Jacobsen is an author, researcher and founder of the online magazine, Stuffed Pepper. She has an MSc in Ethnobotany, and worked at the Fairchild Tropical Botanic Garden, as well as the National Academy of Sciences. Always fascinated by the endless ways that plants are incorporated into every day life, she dreamt of roaming jungle forests with indigenous tribal leaders, in search of native flora with untold healing properties. Instead, she found herself taming the wilds of nutritional science as she dealt with health issues that no conventional doctor seemed to be able to solve. As she worked to unravel the true science behind gluten, grains and chronic disease, it turns out that maybe Heather is the modern ethnobotanist… not exploring plants in the wilderness, but exploring how removed we have become from the wild, and how that has adversely affected our health in so many ways.
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Those who found an 8% positive response rate were measuring response histologically. That is, they took a biopsy of the small intestine to see if it had, indeed, healed. I was hoping that this poor recovery rate was an anomaly, but, when I went back to the medical literature, I found similar studies with only slightly better statistics: Lee et al. found that only 21% healed; Bardella et al. found that only 17% healed; Rubio-Tapia et al. found that 37% healed; Sharkey et al. found that only 30% healed. Although not quite as dire as the 8%
BOOK EXCERPT
M AY I S S U E / F O O D S O L U T I O N S M A G A Z I N E /
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BOOK EXCERPT
recovery rate that I first mentioned, no matter how you look at it, the vast majority of celiacs are not healing on the gluten-free diet as we know it. This is important because, if celiacs don’t heal their guts, they are susceptible to a whole host of lifelong chronic conditions. Called co-morbidities in the medical literature, some of these are life threatening (see Figure 1). * So it is of utmost importance that celiacs heal their guts. This is also important for non-celiacs with gluten sensitivity, whom I’ve already mentioned have a higher mortality rate than celiacs, because, again, if celiacs aren’t healing their guts on the gluten-free diet, how do we know if it’s effective for non-celiacs? I know these statistics are daunting. But when I began looking at why celiacs weren’t healing, I started to come up with some solutions. That’s what the rest of this book is about. And, while much of the medical data is
Many people aren’t healing on a conventional gluten-free diet. Here, readers will find solutions via dietary modifications that will lead to healing once and for all. specific to celiac disease, this is only because gluten sensitivity is a newly diagnosed disorder, and there’s no real history associated with it. I believe we can take what we know about celiac disease and apply it to gluten sensitivity as well—at least until we have more information about non-celiac gluten sensitivity.
Available in e-book and paperback format at most book retailers, including Amazon.
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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 “dos and don’ts� 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
www.BeyondCeliac.org
helping people live longer, better.
F O O D / M AY
This month’s recipes are a healthy collection of dishes that rely heavily on plants and real food for pure flavors and enticing, lighter fare. It’s the perfect mix for warmer days and lighter appetites. These dishes are versatile, too, so you can mak e dips, bite size snacks and healthy sweet nibbles for your next neighborhood bash, or for a quick and eas y family lunch or dinner.
Don’t forget about lunches, too! Packing a hea lthy meal just got easier with recipes like raw cho pped salad and sweet chicken wraps. And who doesn’t need a sweet (healthy!) treat handy at all times? Expand your culinar y horizons this month and give buckwheat groats a try in a deliciously indulgent tasting bite sized ball.
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FOOD
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FOOD
Red LentilDip BY L I S I PA R S O N S
RE
D
LE
SUN DRIED T O M AT O E S
N
TI
LS
Recipe Yields: 6 servings Active Time: 20 minutes
INGREDIENTS
Lentils are considered a “pulse” and come from bushy plants that belong to the legume family. There are a variety of lentils ranging from more firm green or brown to red ones that cook up very soft. Red lentils make the perfect pulse for using in dips like this one. Lentils are a good source of dietary potassium.
• 1 cup dry red lentils • 2 ½ cups vegetable broth • ¼ cup sundried tomatoes • ¼ teaspoon cayenne pepper powder
DIRECTIONS
Place all ingredients in a medium saucepan over medium heat stirring often. Cook until lentils have formed a mushy consistency, about 20 minutes.
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FOOD
Buffalo Cauliflower BY L I S I PA R S O N S
S A LT
PEPPER
CA
U
FL LI
OW
ER
Recipe Yields: 4 servings Active Time: 30 minutes
INGREDIENTS
• 2 heads of cauliflower • 1 cup hot sauce • 1 teaspoon sea salt • 1 teaspoon black pepper
DIRECTIONS
Preheat oven to 475F. Line baking pan with parchment paper. Separate cauliflower into individual florets and place in large mixing bowl.
FRANK’S RED HOT HOT SAUCE is a paleo-friendly choice for this recipe, with no added sugar.
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Pour hot sauce over cauliflower florets and stir to evenly coat florets. Place florets onto baking pan in a single layer and sprinkle with salt and pepper.
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CAULIFLOWER NUTRITION
1 cup = 27 calories, 2 grams of protein and 5 grams of carbohydrates with negligible fat. Cauliflower is an excellent source of vitamin C, folate and vitamin K, plus it’s fiber-rich so it keeps you feeling full longer.
FOOD
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FOOD
Mini Black Rice Bites EGGS
BLACK RICE
FRESH BASIL
RECIPE COURTESY OF S A N-J B Y A M I E VA L P O N E
INGREDIENTS
• 4 Eggs • ½ cup Cooked black rice • 3 ounces Baby spinach, chopped • 2 Tablespoons San-J Orange Sauce • 3 Tablespoons Fresh basil, chopped • 5 ounces Soft goat cheese • ¼ teaspoon Sea salt • ¼ teaspoon Freshly ground black pepper • 2 Tablespoons San-J Gluten Free Tamari, for dipping*
In a large bowl, beat eggs. Add in cooked black rice, fresh spinach, San-J Orange Sauce, fresh basil, goat cheese, sea salt, and pepper. Stir to combine. Divide mixture among 10
INSTRUCTIONS
Preheat oven to 350°F. Prepare a muffin tin with nonstick cooking spray. 44
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S O F T G O AT C H E E S E
Serves: 10
muffin cups in the prepared muffin tin. Place stuffed muffin tin in the oven; cook for 15 - 20 minutes or until golden brown. Remove from oven; set aside to cool for 5 minutes before removing from muffin tin; serve with San-J Tamari for dipping. Pack Mini Black Rice Bites in a bento box compartment; separately pack a side of steamed carrots or zucchini and fruit such as apples or grapes in their own compartments. *Alternatively, add 1 Tablespoon of San-J Tamari into the rice mixture along with the other ingredients instead of serving 2 Tablespoons of Tamari for dipping.
FOOD
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Tamari To Go makes gluten free, hassle free.
San-J’s convenient Tamari To Go Travel Packs make it easy to bring your favorite gluten free seasoning with you anytime. Eating in or taking out — there’s no need to be without the rich, gourmet flavor of San-J Organic Tamari Soy Sauce.
©2015 San-J International, Inc. www.san-j.com
Quinoa Spring Pea Saladwith Mint FOOD
INGREDIENTS
• 1 cup uncooked quinoa • 2 cups peas (fresh or frozen) • 2 Tablespoons olive oil • 1 Tablespoon lemon juice • ¼ cup finely chopped fresh mint • ½ teaspoon salt • Fresh ground pepper, to taste
DIRECTIONS
Prepare quinoa according to
package directions, then set aside to cool. Steam peas until just tender (or until just thawed if using frozen). Add oil and lemon juice to quinoa and stir. Gently fold in peas and mint, then add salt and pepper to taste. Serve chilled or at room temperature.
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FOOD
Turmeric is a known anti-inflammatory due to the chemical curcumin it contains.
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FOOD
Orange Turmeric Wild Rice Salad RECIPE COURTESY OF S A N-J B Y A M I E VA L P O N E
S A N -J ORANGE SAUCE
Serves 4.
INGREDIENTS
• ½ cup Wild rice • ½ teaspoon Ground turmeric • 4 Beets (large) • 1 tablespoon Extra-virgin olive oil • 1 cup Snap peas • 1 Pineapple (small), peeled and diced • 1 tablespoon Fresh cilantro, finely chopped • Sea salt, to taste • Freshly ground pepper, to taste • 2 tablespoons San-J Orange Sauce • 1 tablespoon Sesame seeds • ¼ teaspoon Ground cayenne pepper or chili powder
BRING A DELECTABLE ORANGE FL AVOR TO ALL OF YOUR FAVORITE DISHES!
BEETS
Place the beets on a rimmed baking sheet and drizzle with olive oil. Bake for 30 minutes then increase the heat to 400 degrees F and roast for another 25 minutes or until beets are tender.
DIRECTIONS
Preheat the oven to 350 degrees F. Cook the wild rice according to the
Remove the beets from the oven, and set aside to cool for 10 minutes. Peel and dice each beet into ½ inch pieces.
TURMERIC
package directions. Add the turmeric to the cooking water and mix well. Poke holes in the beets using a fork.
In a large bowl, combine the cooked wild rice, beets, snap peas, pineapple, cilantro, sea salt and pepper. Add the San-J Orange Sauce and cayenne pepper; toss to combine. Garnish with the sesame seeds and serve immediately.
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FOOD
SweetWraps Chicken
RECIPE COURTESY OF S A N-J B Y A M I E VA L P O N E
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FOOD
Serves: 6
INGREDIENTS
• 4 Tablespoons San-J Sweet & Tangy Sauce • 1 Yellow bell pepper, diced • 1 pound Chicken breast, thinly sliced • 2 cups Romaine lettuce, gently torn • 12 Cherry tomatoes, quartered • 12 Black olives, halved • ¼ teaspoon Sea salt
• ¼ teaspoon Freshly ground black pepper • 2 Tablespoons Fresh parsley, finely chopped • 4 Tortillas (gluten-free or corn)
INSTRUCTIONS
tortilla. Fold tortilla and roll up; stick with two toothpicks on each end and slice diagonally into two halves.
In a large bowl combine all ingredients except tortillas. Gently toss to combine. Evenly distribute chicken mixture onto the center of each
Pack Sweet Chicken Wrap-Ups in diagonal bento box compartment; separately pack a side of seaweed salad and blueberries speared on toothpicks in their own bento box compartments.
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FOOD
Turmeric Quinoa Salad
Sweet & Tangy
RECIPE COURTESY OF S A N-J B Y A M I E VA L P O N E
• Sea salt, to taste • Freshly ground pepper, to taste • 1 tablespoon Coconut flakes • 1 teaspoon Fresh orange zest
DIRECTIONS
Preheat the oven to 350 degrees F.
RED CABBAGE
Cook the quinoa according to the package directions. Add the turmeric to the cooking water and mix well.
Serves: 4
INGREDIENTS
• ½ cup Quinoa • ¼ teaspoon Ground turmeric • 2 tablespoons Raw cashews • 1 Broccoli head, cut into small florets • 1 cup Red cabbage, finely chopped • 2 tablespoons San-J Sweet & Tangy Sauce • ¼ teaspoon Ground cayenne pepper or crushed red pepper flakes
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Toast the coconut flakes in the oven for 5 minutes or until toasted on the edges. Remove from the oven and set aside. Toast the cashews in the oven for 8-10 minutes or until golden brown. Remove from the oven and set aside. Steam the broccoli in a medium pot with a steamer basket for 8-10 minutes or until the broccoli is tender and bright green. In a large bowl, combine the cooked quinoa with the toasted cashews, broccoli, cabbage, San-J Sweet & Tangy Sauce, cayenne pepper, sea salt and pepper; toss to combine. Garnish with coconut flakes and orange zest and serve immediately.
FOOD
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FOOD
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FOOD
Raw Chopped Salad
BY L I S I PA R S O N S
ZUCCHINI
BABY BELLA MUSHROOMS
C A R R OT S
Recipe Yields: 6 servings Active Time: 20 minutes
INGREDIENTS
• 2 zucchini • 2 carrots • 1 red pepper • 1 pint baby Bella mushrooms • ½ teaspoon sea salt • 2 tablespoons fresh rosemary, finely chopped • ¼ cup sun dried tomatoes packed in olive oil
DIRECTIONS
Dice sundried tomatoes into small pieces and mix them with the chopped rosemary in a large serving bowl. Chop zucchini and red pepper into ½ inch pieces. Peel and slice carrot into small rounds
Add mushrooms, zucchini, carrots and red pepper to the sundried tomato mixture. Sprinkle mixture with sea salt and stir with large spoon until all ingredients are mixed together.
SIMPLE AND RIGHT OFF THE PRODUCE (OR FARMERS MARKET) SHELVES, THIS RAW CHOPPED SALAD PACKS A POWERFUL ANTIOXIDANT PUNCH!
Switch up the vegetables and herbs used to create a customized salad just for you! Baby Bella Mushrooms are the same as crimini mushrooms. Large mushroom caps with black gills exposed are what we refer to as Portobello mushrooms and get their appearance from their post-harvest ripening.
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Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.
FOOD
Cacao Buckwheat BY L I S I PA R S O N S
Bites
Recipe Yields: 12 servings Active Time: 10 minutes
INGREDIENTS
• 1 cup raw or toasted buckwheat groats • ¾ cup nut butter of choice • ¼ cup cacao powder
DIRECTIONS
Mix together nut butter, cacao powder and buckwheat groats. You may need to melt the nut butter first. Place in refrigerator for 10 minutes. Remove buckwheat mixture from refrigerator and spoon out tablespoon size portions, works best using a small ice cream scooper. Place buckwheat bite on a plate and return to refrigerator or freezer until hardened. Store in covered container in refrigerator until ready to serve.
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Buckwheat, contrary to its misleading name, is gluten-free and has nothing to do with wheat. Buckwheat is related to plants in the same family as rhubarb. Buckwheat groats are the hulled kernel of buckwheat. Groats are not roasted and are considered “raw”. You can find buckwheat groats in the grains and flours section of most supermarkets, or in specialty stores. Use sunflower seed or pumpkin seed butter if you are nut allergic. Try this recipe with different nut or seed butters: almond, cashew, tahini, etc.
FOOD
Chocolate Covered Buckwheat Bites BY L I S I PA R S O N S
Recipe Yields: 12 servings Active Time: 10 minutes
INGREDIENTS
• 1 cup raw or toasted buckwheat groats • ¾ cup nut butter • 1 cup chocolate chips • 1 tablespoon coconut oil
DIRECTIONS
Mix together nut butter and buckwheat groats. You may need to melt the nut butter first. Place in refrigerator for 10 minutes.
ENJOY LIFE FOODS CHOCOL ATE CHIPS ARE GLUTEN-FREE AND ARE FREE OF THE TOP 8 FOOD ALLERGENS!
Mix together chocolate chips and coconut oil and melt. Remove buckwheat mixture from refrigerator and spoon out tablespoon size portions, works best using a small ice cream scooper. Dip each buckwheat bite into the melted chocolate to lightly coat. Place buckwheat bite on a plate and return to refrigerator or freezer until chocolate coating has hardened completely. Store in covered container in refrigerator until ready to serve.
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FACTS
BY GIGI STEWART, MA
TESTING FOR CELIAC: FACTS YOU SHOULD KNOW 66
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FACTS
C E L I AC D I S E A S E I S A N AU TO I M M U N E D I S E A S E T H AT C AU S E S DA M AG E TO T H E S M A L L I N T E S T I N E V I L L I ( L I N I N G ), L E A D I N G TO I M PA I R E D N U T R I E N T A B S O R P T I O N A N D A M U LT I T U D E O F H E A LT H I S S U E S .
peptides), IgA (Immunoglobulin gamma A), IgG (Immunoglobulin gamma G). The most sensitive of these tests for detecting CD, as well as the most commonly used, is the tTG-IgA. This test detects celiac disease in patients who are still eating gluten about 98% of the time, which is a very high accuracy.
Inside the body of an individual with CD, gluten is a threat to the body’s immune system. When gluten enters, the immune system begins working hard to protect the body. Antibodies are produced during an immune system attack. Individual with CD (who are not yet on a gluten-free diet) have higher levels of certain antibodies in their blood. Blood tests for CD assess levels of these gluten-specific antibodies. For accurate results, testing for celiac disease must be performed when an individual is still eating gluten and has not yet begun a gluten free diet.
For accurate testing for celiac disease, continue eating gluten prior to testing.
If an individual tests negative for celiac disease but still has symptoms, it may be non-celiac gluten sensitivity. Learn more about testing for celiac disease at GlutenFreeGigi.com and via: Celiac Support Association – How is Celiac Disease Diagnosed?
transglutaminase), EMA (anti-endomysium), DGP (anti-deamidated gliadin
The small intestine biopsy is a confirming test where doctors take multiple tissue samples from the small intestine lining. Multiple samples – up to 11 in some cases – are recommended from various areas of the small intestine for accurate diagnosis. Depending on your physician, some antibodies tested are: tTG (anti-tissue
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As with any blood test, false positives and false negatives can (and do) occur.
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National Institute of Health – Testing for Celiac Disease
DISCLAIMER
Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other healthcare professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/ or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertisers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any consumer, purchaser or user investigate such products, services, methods, and/ or claims made thereto. Opinions expressed in the magazine and/or its advertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate
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