Food Solutions Magazine May-June 2017

science

What Gluten Does to Your Hormones PA G E 1 0

Root Cause Medicine PA G E 1 6

The Health LIE You Swallowed

FOOD

Spring into Healthy Eating!

PA G E 2 2

savvy shopper PA G E 3 6

Celebrate Mom & Dad with Sweet Treats

The Easy Way to Find non-GMO Popcorn

table of contents

10 16 28 44 ROOT CAUSE MEDICINE

FOOD

Gluten is hijacking your hormones and here’s what you need to do about it.

What you don’t know about omega-3 fatty acids that this doctor says you must!

Spring into healthy eating with farmers market inspired recipes plus treat mom and dad on their special day!

NUTRITION

Is food really our medicine?

An expert weighs in.

A Side of Science ........................................................................................................... 10

Bibb Lettuce with Blueberries & Lemon .....................................................46

Root Cause Medicine................................................................................................... 16

Grilled White Eggplant with Salsa.....................................................................48

Vanilla Chia Pudding ................................................................................................... 22

Grilled Nectarines with Baby Arugula Salad..............................................50

Grain Free Sugar Free Granola............................................................................. 24

Turkey Tacos ...................................................................................................................... 52

Food as Medicine...........................................................................................................28

Savory Watermelon Salad.......................................................................................54

What’s in Season Now................................................................................................30

Shirley Temple Cocktail........................................................................................... 56

Stone Fruit Salsa.............................................................................................................. 32

Strawberry Shortcake Layer Cake.....................................................................58

Popcorn and Wine Pairings ................................................................................... 35

Wahls Fudge......................................................................................................................62

Savvy Shopper: Popcorn and GMOs................................................................36

Rocky Road Ice Cream Cake..................................................................................64

Making Health Behaviors Stick.............................................................................38

All About Rhubarb......................................................................................................... 68

Recipes...................................................................................................................................44

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

Watermelon Lemonade............................................................................................45

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TA B L E O F C O N T E N T S / M AY & J U N E

SCIENCE

LETTER FROM T H E E D I TO R

EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions

CONTRIBUTING WRITERS Vikki Petersen Andrea Beaman Dr. Terry Wahls COPY EDITOR

L E T T E R F R O M T H E E D I TO R / M AY & J U N E

Jodi Palmer

The onset of summer, Mother’s Day, Memorial Day and Father’s Day are just a few of the festive occasions we enjoy this time of year. It’s the perfect time to celebrate, too! There are so many fresh fruits and vegetables in season during warmer months.

Spring brings asparagus and rhubarb, and summer affords us a bounty of fresh berries, perfect for naturally gluten-free snacking and even a healthier dessert option.

This month, we have recipes that help you showcase all your farmers market finds.

Before you skip ahead to those tempting dishes, be sure to have a look at articles that explain how gluten can hijack your hormonal health, a health lie you probably fell for and a word from Andrea Beaman on food as medicine.

This issue is chock full of satisfying foods and health info I know you’ll be able to put to good use in your daily life.

Here’s to a delicious and informative start to summer!

Stay in touch,

PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Kristen LaBuda 717.574.3739 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

ADVISORY BOARD Cynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance Specialist 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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N EW

Introducing a space fleet of awesome crackers without the gluten.

Try Lance’s awesome new gluten free crackers.

Available in baked cheese and original. Look for them in the gluten free aisle of your local grocery store.

C O N T R I B U TO R S / M AY & J U N E

contributors

MARCI PAGE SLOANE, MS, RD, LDN, CDE is a Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a double Master’s degree in Nutrition and Physiology.

Marci is CEO of Food Majesty, Inc. author of Reality Diabetes ~ type 2, The Diet Game: Playing for Life!, The Divorced Woman’s Diet and is contributor to Chicken Soup for the Soul Healthy Living Series Diabetes. Sloane is a nutrition and disease counselor, speaks frequently in the community, is coordinator of American Diabetes Association (ADA) programs, an ADA Valor Award recipient and does radio, television and magazine interviews.

Marci is passionate about her work and it shows when you meet her.

CYNTHIA S. RUDERT, M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease.

With one of the largest practices in the United States that manages adults and teenagers with celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity.

Dr. Rudert’s focus is identifying the core causes of gastrointestinal issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected.

Dr. Rudert then creates an individualized course of treatment tailored to each patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders.

Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth.

Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten

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Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest alliance of female physicians in the United States.

In demand as an expert in celiac disease, she was the Keynote Speaker for multiple programs including the New England Celiac Conference, co-hosted with the Beth Israel Deaconess Medical Center/ Harvard, and national GIG meetings. Dr. Rudert was the advising physician for the popular television series House which featured a segment concerning celiac. Dr. Rudert is a former Assistant Professor of Medicine with Emory University. Learn more about Dr. Rudert and her practice at DrCynthiaRudert.com.

contributors She is on the advisory board along with holding an associate editor at-large position at Simply Gluten-Free Magazine.

She has been interviewed by CNN Headline News and Better Homes & Gardens, amongst others.

Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there.

DR. VIKKI PETERSEN is considered a pioneer in the field of gluten sensitivity and is acknowledged in the U.S. for her contributions to, and education of, gluten awareness in our country.

C O N T R I B U TO R S / M AY & J U N E

MARK HYMAN, MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine.

He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic.

A certified clinical nutritionist, and doctor of chiropractic, she is also an IFM Certified Practitioner (Institute for Functional Medicine). She co-founded HealthNOW Medical Center in Sunnyvale, California.

HealthNOW is known for using a multi-disciplined approach to address complex health problems, many of which are rooted in gluten intolerance. Patients travel from all over the world to experience the best of what HealthNOW offers, combining internal medicine, clinical nutrition, chiropractic and physical therapy, to identify the underlying root cause of the patient’s health condition. Practicing for over 20 years, Dr. Petersen remains at the forefront of advances in the field of gluten intolerance, which earned her the title of Gluten Free Doctor of the Year.

She co-authored the book, The Gluten Effect, celebrated by other leading experts in the field as a huge advance in gluten sensitivity diagnosis and treatment. Dr. Petersen donates much of her time to the community where she speaks about health awareness at corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, radio personality and food blogger, specifically on the topic of gluten sensitivity and celiac disease.

LEIGH REYNOLDS recognized a need for high quality-gluten free nutritional supplementation so she founded Gluten Free Therapeutics™. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

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A 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

© 2015 B&G Foods, Inc.

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.

a side of science

H OW GLU TEN H I JACKS YOUR H ORMO N AL H EA LTH

BY GIGI STEWART, M.A.

ABOUT THE AUTHOR Atlanta-based Gigi Stewart, creator of GlutenFreeGigi.com, is a science-backed Southern Belle with B.S. and M.A. degrees, including a degree in Behavioral Neuroscience with specialties in chronic inflammatory pain and natural products research.

Gigi’s unique fact-based approach to nutrition, combined with her personal experience living with celiac disease and multiple food allergies gives her insight into special diets nutrition and wellness that few are able to offer.

Read more of Gigi’s Smart Nutrition Backed by Science articles here and connect with her on Facebook, Twitter, Pinterest and Instagram.

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Familiar with the term hormonal imbalance?

Did you know individuals who have celiac disease or gluten sensitivity may have more hormonal issues than those who do not?

Before we talk about imbalance, let’s look at what hormones are and what they do.

Hormones are powerful chemicals produced by endocrine glands throughout the body. Once released, hormones travel via the bloodstream to carry messages to various body structures such as organs, tissues and cells.

Once a hormone makes it to the target site and its message is received, various chemical reactions are triggered. For example, certain hormones help us metabolize the foods we eat, while others help us maintain a healthy and consistent body temperature.

With all that goes on inside the human body, any imbalance could throw off the entire system. Now, consider adding a “foreign invader” into the mix to further complicate matters.

For those of us with celiac disease, that invader is gluten. Here are a few ways gluten interferes with hormonal health in someone with CD.

POOR NUTRIENT ABSORPTION INTERFERES WITH HORMONE PRODUCTION We often discuss the immune response caused by gluten in an individual with

CD and how that immune response leads to small intestine damage. That is, after all, the hallmark indicator of CD in an individual.

The gut damage associated with CD inhibits adequate nutrient absorption from foods we eat, which means vitamins and minerals are not able to cross the small intestine wall and enter the body where they are required for bodily processes that keep us healthy.

In fact, some physicians recommend nutritional supplements and vitamins for patients with CD, at least upon diagnosis, until the small intestine lining has some time to heal. Over time, as the small intestine lining heals and the small, fingerlike villi that project from it (the villi are responsible for nutrient uptake) recover from gluten damage, this issue corrects itself and nutrients are readily absorbed once again. The healing process can take as long as two years after going gluten-free.

Until that time of healing; however, our bodies, including our hormone balance, can suffer. Certain vital nutrients are directly responsible for our hormonal health. Research indicates a lack of essential nutrients is associated with hormone-related health issues like infertility (most often associated with vitamin D or iron deficiency) and pre-menstrual symptoms of muscle cramps, tension, lethargy, severe headaches, depres-

sion and even osteoporosis, (all associated with low levels of calcium in the body).

But poor nutrient absorption, as serious as it is, is likely the least of our worries when it comes to the hormonal havoc wreaked by CD. Celiac disease takes a toll on our endocrine system, as well.

CD INTERFERES WITH THE ENDOCRINE SYSTEM The endocrine system is the system of glands in our bodies. As mentioned earlier, hormones are released from these glands into the blood.

To give you an idea of the significance of hormones in maintaining our good health, have a look at the glands of the endocrine system throughout the body and their functions.

I N T H E H E A D A N D N EC K REG ION: • Hypothalamus

– this structure is a small cluster of cells above the pituitary gland, responsible for sending messages from the body to the brain. The hypothalamus uses the pituitary gland to link the nervous system to the endocrine system.

• Pineal

gland - produces several important hormones, the most significant being melatonin, which regulates our sleep cycle.

• Pituitary

gland – this gland releases many hormones that affect growth, sexual development, metabolism and reproduction.

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A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H

Research indicates celiac disease (CD) is a common, yet little-recognized, cause of female hormone imbalance.

A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H

a side of science

DID YOU KNOW INDIVIDUALS WHO HAVE CELIAC DISEASE OR GLUTEN SENSITIVITY MAY HAVE MORE HORMONAL ISSUES THAN THOSE WHO DO NOT?

• Thyroid

gland – this gland controls the rate at which the body produces energy from nutrients.

• Parathyroid

glands – the parathyroid glands are actually four small glands around the thyroid. These glands control calcium levels in the blood.

IN TH E UP P E R TOR S O R EGIO N: • Thymus

gland – a special part of our immune system, this gland sends special cells to various lymph glands, where they play an important part in fighting infections and disease.

• Adrenal

glands – the actual name for these glands is the suprarenal glands. One sits atop each kidney. This is a pair of glands that secrete hormones directly into the bloodstream. Each adrenal gland is actually two separate glands, each with different functions and influences in our body. (More on adrenal glands in the next section.)

• Kidneys

– the kidneys are not often thought of as part of our endocrine system, but they are. The primary function of our kidneys is to filter and dispose of waste in the body.

It is easy to see, with the endocrine system spanning the entire body and influencing so many different systems, how interference with this network can lead to hormonal imbalance.

• Pancreas

One of the most common conditions discussed in conjunction with gluten sensitivity and CD (and a catch-all term we see buzzing about the internet quite often) is adrenal fatigue.

– this organ in our upper abdomen serves as two glands in one: a digestive exocrine gland and a hormone-producing endocrine gland.

We most often hear about the pancreas in relation to insulin production (note: there is a link between CD and Type 1 diabetes).

IN T HE LOW E R TO R S O/ P E LV I C R EG I O N : • Ovaries

– these two glands lie on each side of the uterus and are responsible for producing eggs and the female sex hormones estrogen and progesterone.

• Uterus

– the uterus, also known as the womb, is where a fertilized egg imbeds upon fertilization.

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ADRENAL FATIGUE LEADS TO HORMONAL IMBALANCE We hear of the CD-adrenal fatigue association often because of the stress our adrenal glands endure due to the turmoil CD causes in our bodies. The reason this connection is drawn is somewhat complicated, but let’s summarize (and simplify) it here.

As mentioned earlier when referring to endocrine glands in the upper torso region, the two adrenal glands in the body sit above the kidneys.

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a side of science

T HEIR FUNCTIONS AR E TO : • Produce

the stress hormone cortisol hormones that repair the body and cope with daily stressors • Produce sex hormones

A S I D E O F S C I E N C E / H O W G L U T E N H I J A C K S Y O U R H O R M O N A L H E A LT H

• Produce

If these glands become overworked and “exhausted”, they are not able to maintain pace and keep up with the demands the body places upon them.

Adrenal fatigue can occur for many reasons. In times of stress – emotional or physical – the adrenals must work overtime to abate the stress we experience. To do so, more cortisol is produced.

In situations of short-term stress, that is not a bad event – the body is designed for survival, and cortisol production if very effective in a “fight or flight” situation (you know, when our ancestors had to escape being eaten by a large predator); however, in modern society with longterm emotional stress situations (job loss, divorce, etc.) or long-term physical stress (like living with CD or gluten sensitivity for many years without knowing), cortisol production continues in an effort to manage the stress. Long-term, as you may have guessed, this is not good for our health.

In addition to causing us to store abdominal fat and feel lousy, cortisol takes top priority over the other hormones produced by the adrenal glands (our sex hormones), throwing off the body’s delicate hormonal balance.

EST R O G E N D O M I N A N C E LE A D S SY M PTO M S LI K E :

hormonal balance that is not surprising.

• Severe

What is surprising (and frustrating!) is this condition is not often diagnosed (or acknowledged) by doctors.

menstrual cramping bleeding • Menstrual irregularity • Migraine headaches • Heavy

“GLUTEN STRESS” INTERFERES WITH HORMONAL BALANCE For individuals who react to gluten in a negative manner, especially when that includes the inflammation of the small intestines as in those with CD, the body reads this as a physical stressor – “gluten stress”. In response to that stress, more cortisol is produced by the adrenal glands.

• Hot

For those who have yet to receive a diagnosis of CD or gluten sensitivity, this turns into a vicious cycle of hormonal over- and under-production each time gluten is consumed, perpetuating the imbalance in the body and hindering the ability of the adrenal glands to function properly.

Another negative effect of low progesterone is something called “estrogen dominance”. That simply means our estrogen levels are elevated in relation to progesterone levels.

Mood swings, mood instability, bloating, weight gain and lethargy/fatigue are the most common initial complaints of women with adrenal fatigue. Now that we understand the role our adrenal glands (and entire endocrine system) play in

L ESS P ROD UCTION O F PR O GEST E RON E LEAD S TO SY M PTO M S L IKE : • Fatigue • Depression • Decreased

libido flashes • Pre-menstrual syndrome

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Many women suffer for years to receive a diagnosis of CD or gluten sensitivity, yet continue to suffer with hormonal imbalance. Instead of drawing connections, most physicians choose to treat these as entirely separate issues, when in fact, they may be of the same core.

WHAT TO DO IF YOU SUSPECT HORMONAL IMBALANCE If you suffer from any symptoms of hormonal imbalance and have issues with gluten, seek the advice of your health care provider and raise the possibility of adrenal fatigue. It could be life-changing!

If you have issues with hormonal imbalance – whether you are diagnosed with CD or not – let this information be your “tip of the iceberg” knowledge.

Discuss it with your health care provider so that it may illuminate the source of your issues, and in turn, lead to a positive resolution and improved wellbeing for years to come.

BY DR. VIKKI PETERSEN, H E A LT H N O W M E D I C A L

root cause medicine

THE H E A LT H LIE

YOU SWALLOWED ABOUT OMEGA-3 FATTY ACIDS

DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN EFFECT”. ROOT CAUSE MEDICAL CLINIC IS A DESTINATION CLINIC AND TREATS PATIENTS FROM ACROSS THE COUNTRY AND INTERNATIONALLY. IF YOUR HEALTH IS NOT TO THE LEVEL YOU DESIRE, CONSIDER CONTACTING THEM FOR A FREE CONSULTATION – 408-733-0400.

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However, I’m not a fan of being lied to and I don’t like finding out a nutritional “truth” was based on poor research and laziness.

WE SWAL LOWE D THI S “ FI S H TALE” H O O K , L I NE A N D S I N K E R The ingestion of fish oil to improve heart health was based on research conducted in the 1970s by Danish researchers, Bang and Dyerberg, who apparently confirmed a very low incidence of heart attack amongst the Inuit Eskimos. It came to be known as the Eskimo paradox, because, of course, how could it be that a mainly meat-based diet virtually devoid of any healthy fruits and vegetables could be heart protective?

Good question! The researchers attributed the heart “health” of this group of individuals to the consumption of seal and whale blubber, both known to be rich

in omega-3 fish oils. We all swallowed this “fish tale” and a billion dollar industry was built on this data, data that was completely untrue.

I know, it truly is shocking! As it turns out, there is plenty of research stating the truth. Apparently, and unfortunately, the fact-based research didn’t rise above the noise of the hype adequately and were drowned out by the fiction of the Eskimo paradox.

How is it that so many people could believe something that, on the face of it, just didn’t make sense to begin with?

It has been suggested that we love to believe supposed good news that lends support to our bad habits. Certainly, eating all the fat we want, skipping the recommended servings of nutrient-dense fruits and vegetables, and believing those habits are actually good for us are tempting to believe.

S O ME TH I NG FI SHY A B O U T T HE DA N I S H RESEA RCH Clinical research, results of autopsies, and the use of imaging have proven heart disease to be just as common amongst Eskimos as non-Eskimos. What differs is the rate of fatal stroke is twice as common in Eskimos as non-Eskimos, and their life expectancy is quite short. The Danish researchers in the 1970s failed to reveal that it was rare to find an Eskimo who over the age of 60, and that Eskimos live a full decade less than the average Dane.

WHAT WE BELIEVE ABOUT OMEGA-3 FATTY ACIDS IS BASED ON FLAWED RESEARCH FROM THE 1970S.

The health records used by the Danish researchers were flawed. It turns out the Inuit lived at such a distance from any hospital their illnesses frequently went undiagnosed and their actual causes of death often remained unknown.

M O RE RECENT RESEA RC H T EL L S A DI FFERENT TALE More recent studies reveal those sticking to a traditional Eskimo diet suffer from heart disease more often than the typical American eating our horrendous (standard) diet. Now that’s saying something!

As one doctor put it, if you have to adopt the traditional American diet in order to see an improvement in your own diet, that’s truly scraping the bottom of the unhealthy barrel.

FI SH O I L M AY I NCREASE R ISK OF HEA RT DI SEASE A ND D IABETES A nutrition expert from University of Eastern Finland states fish oil increases the LDL (bad) cholesterol and leads to increased risk of type 2 diabetes. That would mean fish oil increases, rather than decreases, our risk of heart disease and diabetes.

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R O O T C A S U E M E D I C I N E / T H E H E A LT H L I E Y O U S W A L L O W E D A B O U T O M E G A - 3 F A T T Y A C I D S

IT IS SAI D: A L I E R E P E ATE D OFT EN E NO U GH BECO MES T H E TR U T H .

In the field of clinical nutrition I have grown to appreciate that “truths” can alter. Due to increased knowledge gained through research, what we believed was accurate several years ago has now been disproven or elaborated upon.

Health care providers must stay on the cutting edge because we are constantly learning and discovering new things about the human body. It’s actually one of the things I love about what I do.

root cause medicine

W E A L L SWA L LOW E D TH I S “FI S H TA L E” AN D A B I L L I O N D O L LA R I NDUSTRY WAS B U I LT O N T H I S DATA , DATA TH AT WAS CO M PL E T ELY UNTRUE.

W H Y WOU L D F I SH O IL INC R EAS E OU R R IS K O F D I A BET ES ?

It may very well be due to the source of the fatty acids EPA and DHA, rather than the fatty acids themselves. Fish, these days, are living in polluted oceans.

Toxins such as PCBs, pesticides, heavy metals and dioxins, can all place burdens on our health.

PCBs, specifically, are tied to increased stroke risk and triple the risk of hemorrhagic stroke. PCB exposure, for Americans, is primarily from fish consumption, although there is some exposure from meat as well. Salmon is particularly high.

Toxins alter the metabolism of the human body in ways that can lead to type 2 diabetes. Some studies reveal just one weekly serving of fish is enough to not only counteract any benefit of omega-3s, but it is factually increasing your risk of our two major killers, heart disease and diabetes.

GET YOU R E PA A N D D HA FROM T H E SA M E S O U RC E AS THE F I S H – F R O M A LG A E .

I will admit to “falling for” the research citing omega 3s are good for heart health,

essential omega 3 called ALA. A tablespoon of chia seeds or ground flax seeds and you’re done.

but, in our defense, we have been sourcing fish oil for our patients that is assayed to be free of toxins for decades.

During the past few years we have moved away from fish altogether and are utilizing a plant-based, toxin-free source of EPA and DHA – algae. The algae in these products have not ever touched toxic sea water, but still provide healthy omega 3s.

D O W E NE E D TO CO NSUME A N Y O MEG A-3 S? Yes. It’s estimated we need a whopping ½ of 1% of our daily calories from the

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Our bodies can take the ALA and turn it into the needed EPA and DHA, but the big question is, does it? And does it do so in enough quantity.

A study showed women to be significantly better at converting ALA into EPA and DHA than their male counterparts.

Women converted 21% to EPA and 9% to DHA, while men achieved a poor 8% to EPA and zero conversion to DHA! Zero? Is that correct? Per this study, it is.

Some surmise women are inherently better because we continue the species.

DHA is important for brain development of babies. Therefore it would be impor-

What If All My Symptoms Didn’t Improve A er Following a Gluten-Free Diet?

Eliminating gluten is o en just the first part of treatment and that alone can make a dramatic improvement in one’s health.

But equently the improvement is only temporary—and symptoms start to return. This is due to gluten’s effect on the immune system, which may cause several problems to occur.

We call these the “secondary effects of gluten”.

Our doctors are the leading experts in treating gluten sensitivity and celiac disease.

People travel to see us at our Destination Clinic om across the country and internationally due to our highly effective treatment protocols.

Regardless of where you live, consider the first step of a FREE PHONE CONSULTATION. Call us to schedule yours.

We are here to help!

Location: 1309 S. Mary Avenue, Suite 100 • Sunnyvale, California 94087

www.healthnowmedical.com

Call for a FREE PHONE CONSULTATION: (408) 733-0400

root cause medicine

R O O T C A S U E M E D I C I N E / T H E H E A LT H L I E Y O U S W A L L O W E D A B O U T O M E G A - 3 F A T T Y A C I D S

tant to have healthy levels during pregnancy and breastfeeding.

Nutrition studies and research have deemed that over and above the tablespoon or chia or flax seeds mentioned above, we should take an additional 250 mg of preformed EPA and DHA. This can be acquired from algae as I mentioned earlier with no downside of eating toxic fish.

D I D YOU EVE R H E A R F IS H CAL L ED “BRAI N FO O D ” ? IT TUR NS OU T T H AT WAS N ’T OF F T H E M AR K .

Our brains are predominantly fat and omega 3 fatty acids are important to maintain brain health. The plant sources aren’t sufficient because the ability to make the active omega 3s from plant foods seems to decline with age; plus some Americans just don’t like fish.

Patients with dementia and pre-dementia have lower levels of EPA and DHA in their blood. Studies where individuals were followed over time reveal a decline in brain power consistent with omega 3 levels. Those starting out with the highest levels have a slower rate of cognitive decline as compared to those starting with lower levels of omega 3s. This was evident on MRI scans of the brain. Brains normally shrink with age, sadly, but the shrinkage was exacerbated in those with the lowest EPA and DHA levels.

CAN BRA I N S H R IN K AG E B E S LOWED? One study showed improved brain function in elderly adults through the use of omega 3s. After just 6 months of supplementation, there was less brain shrinkage and greater brain integrity in the omega 3 group as compared to the placebo group.

If you eat fish you’re probably getting sufficient quantities. The liability of that is

the stress on your heart and increased diabetes risk due to toxic exposure, but your EPA and DHA levels are likely adequate. My recommendation is to eschew fish and its toxins and, in addition to eating the plant sources mentioned earlier, supplement with a minimum of 250 mg of preformed EPA and DHA from algae.

A study evaluating vegans with low omega 3 levels were able to normalize those levels with the use of an algae supplement within just 4 months.

W HAT SH O UL D YO U DO NOW ?

If you’re shocked to find out this information, don’t be discouraged. The truth always comes out and one thing I can tell you after well over two decades of practice, the basics of how the body works, the benefits associated with plant foods, the dangers associated with drugs and chemicals – those things never change.

If something sounds too good to be true it usually is – eating a lot of animal fat and

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no fruits and vegetables to achieve heart “health” just didn’t make sense.

The human body is truly an amazing machine. It works and heals as long as you treat it well. It doesn’t hold a grudge for prior misdoings, and is very willing to improve with the correct assistance.

That is why we help the world’s busiest people regain, retain and reclaim their health, energy and resilience. We are here to help you, too!

To learn more about omega 3 fatty acids, or any health-related concern, contact us for a FREE phone or in-person consultation at 408-733-0400.

To reclaiming your best health, Dr. Vikki Petersen DC, CCN Certified Functional Medicine Practitioner Founder of Root Cause Medical Clinic Author of “The Gluten Effect” Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”

H E A LT H Y R E C I P E / V A N I L L A C H I A P U D D I N G

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healthy recipe Inste a d of all c hia se e ds, use 1/4 c up co o ke d o rganic qu inoa to re place half the c hia. Yo u co uld also u se goji be r r i e s inste a d of the raisins , o r to p yo ur p udding with fres h fr uit if you prefer.

VANILLA CHIA PUDDING

BY DR. VIKKI PETERSEN DC, CCN

INGREDIENTS ½ cup raw organic almonds • 1 - 1 ½ cups filtered water – the amount of water depends on how you thick you like your finished product • 2-4 organic, pitted dates, soaked in hot water for at least 20 minutes.

Depending on the degree of sweet ness you desire, use more or fewer dates.

• ½ teaspoon pure vanilla extract • Pinch of Himalayan sea salt • 2½ – 3 Tablespoons organic chia seeds •

• •

½ teaspoon ground cinnamon 1-2 Tablespoons organic raisins

METHOD Blend the almonds, water, soaked dates, vanilla and salt in a high speed blender until smooth and creamy.

I recommend starting with about ½ to ¾ cup of water to ensure all the almonds get blended. Then you can add the rest of the water as needed to get the thickness you desire.

Adding the chia thickens the mixture considerably.

Pour into a container that you can cover and refrigerate once you add the chia seeds.

Add the chia seeds and cinnamon to the almond mixture; stir well and refrigerate for at least a couple of hours or overnight. The pudding will thicken during this time.

C h ia P u ddin g B o n u s Po ints: • C rea my • Sweet • Ric h in o m eg a 3 fat t y a cids • Fu l l of f ib er fo r a h ea l t hy gu t • H ig h in h ea l t h - p ro m ot in g p hy to n u t r ient s ( l ig n a n s )

it’s very easy to place it in the blender with a little extra almond milk or even coconut milk if you have it on hand and blend until smooth.

See more of Dr. Vikki’s nutritious recipes here!

Remove pudding from the refrigerator and top with raisins or fresh fruit as you desire.

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H E A LT H Y R E C I P E / V A N I L L A C H I A P U D D I N G

I love pudding and I love super healthy ingredients. Chia pudding is the perfect treat!

healthy recipe

H E A LT H Y R E C I P E / H O W T O M A K E G R A I N - F R E E R E F I N E D S U G A R - F R E E G R A N O L A

HOW TO MA K E G RA I N-F R E E R E F I N E D

SUGAR-FREE GRANOLA

BY DR. VIKKI PETERSEN DC, CCN

INGREDIENTS 1 cup each organic, raw almonds, 2 cups organic, raw cashews • 1 cup organic, raw walnuts • 1/4 cup organic, raw Brazil nuts • 1/4 cup organic, raw flax seeds • 1 cup organic, raw sunflower • 1 cup organic, raw pumpkin seeds • Scant 1/2 cup organic coconut oil, refined or unrefined • 3/4 cup honey • 2 tsp vanilla • 3/4 cup shredded organic coconut • 1/2 tsp Himalayan sea salt sprinkled on top • 2 cups organic raisins •

the rest of the dry ingredients, pulsing to chop but leaving some larger pieces.

•

METHOD Before you begin, preheat your oven to 275 F. The total cook time for the granola is 35-40 min (stirring once at the halfway point).

Blend the first 4 ingredients in a food processor, pulsing until chopped into small pieces.

Empty bowl of processor and add

Combine all the dry ingredients together in a large bowl.

Take a small sauce pan and over low heat melt oil and honey. Stir to combine. Remove from heat and stir in vanilla.

Add the wet ingredients to the nuts and combine thoroughly until all dry ingredients are coated. Put onto large cookie sheet lined with parchment paper and flatten.

Place into the oven for 35-40 minutes. Stir and turn over at half way point to make sure nothing is getting too dark.

When fully cooked granola is a golden brown.

Add the final three ingredients and stir to combine.

Flatten and place in refrigerator to firm up.

See more of Dr. Vikki’s nutritious recipes here!

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H E A LT H Y R E C I P E / H O W T O M A K E G R A I N - F R E E R E F I N E D S U G A R - F R E E G R A N O L A

Because so many individuals react to oats – even to certified gluten-free oats - I decided to create my own custom granola recipe using healthy nuts and seeds.

There would be no refined sugar and no grains.

It might seem impossible to achieve a hearty and filling granola with those restrictions, but once you make and taste this granola, you will see it isn’t!

As a satisfying snack or breakfast with healthy fats and protein, but without the sugar spike, this granola will be a recipe you turn to often.

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AMERICA’S ORIGINAL CRAFT VODKA

My American vodka beats the giant imports every day.

Try American! It’s better.

iT to’s TIPSY GUGELHOPF More gluten-fre e goodness from cake in the su Blackbird Bake mmer and man ry and Tito’s Ha y of the bundt ndmade Vodka! cakes you see Nothing is mor are loaded with e gorgeous than the cake abso spirits! The al rbs all the liqui a scallope cohol bakes of d leaving you f in the oven, bu d bundt with a sinfully t the sugar in moist crumb.

INGREDIENTS:

DIRECTIONS:

• 4 tblsp. Tito’s Handmade Vodka

Preheat oven to 325 F. Coat the inside of a 7.5” x 4” (10 cups) bundt pan with non-stick spray. Beat the egg yolks, lemon zest, sugar and 2 tablespoons Tito’s Handmade Vodka until pale and creamy.

• 2 ¼ cups Blackbird Bakery Cake & Muffin Blend • 4 eggs, separated • 1 ¼ cups sugar • Zest of 1 lemon • Zest of 1 orange • 1 tblsp. vanilla • 1 ½ tsp. baking powder • 1 cup half and half • ½ cup cocoa powder • 1 tblsp. instant coffee • 1/2 cup water

Sift the Blackbird Bakery Cake & Muffin Blend with the baking powder.

Alternating with the half and half, add the sifted flour and baking powder to the yolk mixture and mix on medium until the batter is very smooth and well combined. In a clean bowl, beat the egg whites with a pinch of salt and 2 teaspoons sugar until glossy peaks form. Fold into the batter.

Spoon half of the batter into a separate bowl. In a measuring cup, whisk the cocoa powder, with the instant coffee. Zest the orange into the cocoa powder.

Stir in the water and remaining 2 tablespoons of vodka. Mix until smooth.

Spoon a small amount of the blonde batter into the bottom of the pan. Then add a layer of the chocolate batter. Repeat until all of the batter has been used. The cake will marble as it bakes.

Bake for 30 minutes, then rotate the pan and bake for 30 minutes more. The cake is done when it pulls from the sides of the pan and a wooden skewer inserted in the middle comes out clean.

Allow the cake to cool in the pan for 5 minutes, then invert on a wire rack to cool completely. Dust with powdered sugar and serve with freshly whipped cream. Serves 12.

nutrition

N U T R I T I O N / “ L I G H T ” E AT I N G , FA S T I N G A N D F O O D A S T H Y M E D I C I N E

BY ANDREA BEAMAN

We’ve all read the ancient words attributed to Hippocrates, the father of modern medicine. He is often quoted as having said, “Let food be thy medicine and medicine be thy food.”

That’s a powerful statement.

It suggests that the optimum health and functioning of our physical body is reliant on what we eat.

And, as many folk’s great grandmas will tell you, “You are what you eat, sonny!”

Those words of wisdom from ancient healers and from our elders ring true today and every day.

The food that enters into our digestive systems becomes our body on a cellular level.

That sandwich, salad, meat, or piece of fruit you eat gets broken down and dissected by various systems, to become the nutrients in the blood, and in turn becomes the blood itself. That blood then feeds all of our organs and supports various bodily processes, and affects our ability to function.

Something to keep in mind is that one of the greatest healing modalities that Hippocratic physicians often used with

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“LIGHT” EATING, FASTING AND FOOD AS THY MEDICINE By physically digesting less food, it freed up the detoxification and elimination organs to be able to do their work more efficiently. This usually caused what was known as a “healing crisis,” as a patient’s body did the work it was designed to do. That healing crisis is uncomfortable as heck, but in the end, the patient found relief.

I see this all the time when someone starts the process of fasting, or they take on a new lighter diet for healing purposes. They’ll often complain of headaches, body pain and discomfort, but within a few short weeks, their skin begins to glow anew, which is usually a sign of renewed health and vigor.

The skin is the body’s largest detoxification organ. When it glows, it shows that the system has been cleared of encumbrances.

I’ve also seen the opposite of this renewed health and vigor when people do too much cleansing, and/or too much “light” eating. They’ll often present with diseases of deficiency like osteoporosis, chronic-fatigue, and nutritional deficiencies. Their skin looks pale, dull, lusterless, and they are often cold.

In cases of deficiency it’s not the time to fast or eat lighter, it’s actually time to build the body, warm it up, and nourish it on a deep level. That means, it’s time to cook and eat the best quality foods that support and build the system energetically.

Carminative – eases discomfort caused by gas Demulcent – contains mucilaginous properties that soothe inflamed and irritated tissues Diuretic – aids the body in ridding excess fluids

Figuring out when is the best time to fast, or when is the best time to build the body with food, and how best to prepare those foods (raw or cooked), is a delicate balance.

And no, you do not need to go to your local pharmacy to find these compounds. In fact, when we understand the various properties of food and herbs, we can use them to support our body’s physical needs naturally. Then, food can become thy medicine.

With our current high rates of disease, it’s wise to learn how to use food as a healing modality, as the ancient healers did.

Specific foods and herbs, or a lack of food, can all promote reactions within the body.

S O M E E X A M P LES O F T H O S E R E ACT IO N S I N C LU D E :

Diaphoretics – open the pores to make the organism sweat Antispasmodic – eases spasms or cramps in the muscles Adaptogens – helps the body adapt and moderate the stress response Alteratives – alters and improves the body’s metabolic processes, from nutrition to elimination Anticatarrhal – eliminates excess mucus Anti-microbial – destroys pathogenic organisms, including bacteria, fungi and viruses Astringent – tightens the tissues

In my online cooking classes, I share recipes and remedies, and their various properties that can help heal the body.

H E R E ’ S A SA M P LI N G O F THE O N LI N E C LAS S ES I T E AC H :

Recipes and Respiratory and lung Health Cooking for Brain Health Cooking to Support Kidneys Cooking for Heart Health Healing Candida Supporting Gut Health Love Your Liver Nourish Your Adrenals Culinary Herbs as Medicine!

Delicious Recipes & Herbal Remedies for Thyroid Health Cooking to Boost Winter Health You can learn more about these and other classes here, and remember, your food really can be delicious and nourishing medicine!

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N U T R I T I O N / “ L I G H T ” E AT I N G , FA S T I N G A N D F O O D A S T H Y M E D I C I N E

their patients was actually eating less food. They would put someone on a “light” diet that included specific herbs and easy to digest foods that removed the stress and burden on the patients’ self-healing ability.

in season now

W H AT ’ S I N S E A S O N : M AY & J U N E

I N SEASON N OW: MAY & JUNE S PR ING H AS F U LLY S PR U NG I N M O ST PL AC ES I N N O RT H AM E R ICA A N D M O R E FR ES H PR O D U C E I S AVAIL AB LE . I T ’ S T I M E TO ADD CO LO R A N D VA R I ET Y TO O UR P LAT ES W I T H FR ES H FA R M E R S M A R K E T (O R HO M E G A R D E N ! ) FINDS . H E R E ’ S W H AT ’ S IN S E AS O N N OW A N D NE XT M O N T H .

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Asparagus Avocado Beets Broccoli Cauliflower Cucumbers Green Beans Leafy Greens & Lettuces Fresh Herbs Leeks Spring Peas Radishes Rhubarb Strawberries

food

STO NE F RUI T

SUMMER SALSA

FOOD / STONE FRUIT SUMMER SALSA

BY ANDREA BEAMAN

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food

PEACH

INGREDIENTS 2 lbs. stone fruit (peaches, plums, cherries, nectarines, mangoes, etc.)

• 2 scallions, minced • ¼ cup cilantro, chopped • 1 tsp. ginger, peeled and minced • 1 garlic clove, peeled and minced • Juice of 1 lime • 1 tsp. raw local honey (optional) • ¼ tsp. sea salt •

DIRECTIONS Choose a variety of your favorite stone fruit. Remove the drupe (pit), and discard. Dice the fruit and place into a mixing bowl. For the recipe above I used peaches, plums and cherries. Add the scallions and cilantro and toss. Combine ginger, garlic, lime, honey, and sea salt. Pour into the bowl and toss all ingredients.

Enjoy this salsa on salad, or pair with your favorite chips.

FOOD SOLUTIONS MAGAZINE / 33

FOOD / STONE FRUIT SUMMER SALSA

Stone fruits like peaches and nectarines provide a healthy dose of vitamins, antioxidants and fiber.

SAV V Y S H O P P E R / P O P P I N G T H E TO P O F F T H E N O N - G M O P O P CO R N C L A I M

savvy shopper

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Fact: No popcorn is genetically modified, so there’s no need to look for non-GMO popcorn!

“Made with non-genetically engineered popcorn.” It’s likely if you’re a popcorn lover and you’re popping kernels at home you’ve seen this claim on the packaging. While it can make you feel good, knowing you’re popping up some non-GMO, gluten-free goodness for your family, you may want to dig a little deeper before you shell out more money for the “NonGMO” popcorn next grocery trip.

If you’re buying microwave popcorn, be sure first that your product is gluten-free (not all popcorn products are due to added ingredients and flavorings in some microwave products), then check for the oils used.

Look for products that state ALL ingredients are non-GMO or that all ingredients are organic. Organic products in the USA are by default non-GMO.

The fact is, while most of the corn grown in the United States IS genetically engineered, popcorn is not.

The same goes for movie theater popcorn – assume the oils used are GMO unless otherwise noted.

Popcorn is a unique type of Flint corn (traditional Flint corn is also called Indian corn and used as decoration in autumn) with an extremely hard exterior and a starchy center. The hard exterior (hull) allows steam to build inside when popcorn is heated. That steam builds pressure and pops the kernel.

The bottom line: popcorn is not a genetically modified product and your healthiest choice when enjoying the naturally gluten-free snack is to buy organic and to pop it at home in an air popper or in a high heat organic oil (coconut oil works well).

There’s another difference between popcorn and traditional (sweet) corn – popcorn is never genetically engineered. Seeds that grow popcorn have not been genetically altered to date, so any time you buy popcorn, you’re buying non-GMO. If you use oil to make popcorn at home, be sure to use a non-GMO oil to keep the snack GMO-free.

To pop popcorn on the stovetop, use 3 tablespoons of high heat oil for every ½ cup kernels in a heavy pan with a lid. Place a few kernels in the oil as it heats. When the kernels begin to pop, the oil is ready to add remaining kernels. Cover, shake the pot a bit (prevents burning) and listen carefully for the pops to slow or stop. Remove from heat, and wait a few seconds before lifting the lid. When you do, be extra careful of steam and of possible popping kernels. Add salt and enjoy!

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SAV V Y S H O P P E R / P O P P I N G T H E TO P O F F T H E N O N - G M O P O P CO R N C L A I M

POPPING THE TOP OFF THE NON-GMO POPCORN CLAIM

N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

nutrition

A D OP T I NG & S U STAI NI NG H E ALT H B E H AV I OR S WHY IS IT SO HARD? B Y T E R R Y WA H L S , M D

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nutrition

SUCCESS IS POSSIBLE! If that sounds like you and you need help learning how to sustain the health behaviors you are trying so hard to adopt, I can help. In my therapeutic lifestyle clinic, I help people just like you successfully adopt and sustain positive lifestyle changes like giving up health-robbing foods and embracing a new, healthy way of eating. It is possible for you to successfully implement and sustain new behaviors so you can feel and live better.

WHY IS IMPLEMENTING A NEW HEALTH HABIT SUCH A CHALLENGE? While it is entirely possible for you to achieve your health goals, the reality is adopting and sustaining new habits can

be challenging. It takes time for a new habit to stick, even when it is one that makes you feel better. If the new habit requires serious lifestyle changes, it could take several years for the habit to become part of your routine. For less dramatic changes to your current lifestyle, you might successfully adopt it permanently in as little as a month. In addition to the gravity of the change, how long it takes a new habit to stick also depends on how much effort it takes to undo the new habit. Let me explain by using the example of substance addiction.

THE EFFORT INVOLVED IN UN-DOING A NEW HABIT AFFECTS ITS STAYING POWER Individuals who struggle with addiction will immediately understand this. Those who are most successful at overcoming addiction make substantial changes to their lifestyle and environment. For example, they remove the addictive compounds and associated paraphernalia from their environment. They avoid locations and people associated with the addictive behavior and compounds.

Addicts recognize that they will go through periods of withdrawal with symptoms such as headaches, malaise, abdominal pain, change in bowel habits, and intense cravings. To cope with these challenges, they must develop strategies to ease the discomfort. It is not an easy journey and constant vigilance is required for years to avoid slipping back into addiction.

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N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

YOU WANT TO GET YOUR HEALTH BACK. YOU KNOW WHAT YOU ARE SUPPOSED TO DO -EAT THE RIGHT FOODS, MOVE MORE, AND ENGAGE IN A STRESS-REDUCING PRACTICE. But it’s hard to stay committed. You fall off the wagon and return to old behaviors. Maybe you eat too much sugar.

Perhaps you have a taste for junk foods with little nutritive value. Maybe you over-indulge in comfort foods that you know make you feel worse. You are sedentary - moving less and sitting more.

In spite of knowing better and wanting to get back to the routine of making good food choices and engaging in regular exercise that you know will make you feel better, you can’t seem to make those habits stick.

nutrition

N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

Sometimes, changing health behaviors is as hard as beating a serious addiction problem. Not always, but it can be.

USING DIET AND LIFESTYLE CHANGES TO OVERCOME CHRONIC HEALTH ISSUES Over the years that I have been teaching people in a therapeutic lifestyle clinic how to use diet and lifestyle changes to treat their chronic health problems, I’ve also learned a great deal from my patients.

The most important lesson I’ve learned is that the biggest struggle for those who want to change their health behaviors is a mental one. It requires immense fortitude and determination to make this journey successful.

BUILDING STRENGTH, RESOLVE, AND FORTITUDE IS THE KEY TO YOUR SUCCESS! With my patients, I spend a lot of time on what I call “resilience factors”.

These tactics help people identify the reasons for their journey and build strength to help them stay true to their goals. It really works!

DR. WAHLS’ TOP 5 STRATEGIES TO BUILD MENTAL FORTITUDE: 1 ) D E F I N E YO U R L I F E P U R P O S E .

This might be to have a beautiful garden, see your child get married, graduate from high school or college, or finish a book.

What is it that gives you deep pleasure or joy? Note that your purpose will likely change as you move through life and that is fine.

2 ) W H AT D O YO U WA N T Y O U R H E A LT H F O R ?

This another way of helping you understand what your life purpose is. Ask yourself what will good health allow you to do, enjoy, experience, or achieve?

3 ) W H AT I S T H E M E A N I N G O F YO U R I L L N ES S E X P E R I E N C E ?

I S T H E R E A G I F T I N YO U R C U R R E N T C I R C U M S TA N C E S ?

During the decades I have been a physician, many of my patients have taught me that even when they knew their underlying illness was going to kill them, they often still felt their illness was a gift

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because it gave them clarity for their remaining time. They resolved conflicts with family members and repaired relationships with friends.

They focused on the important parts of life and let go of the unimportant.

What has your illness taught you and your family that has been positive in some way?

nutrition

that you can succeed at what you are trying to achieve? Or do you spend time telling yourself that you are a failure who is not worthy or lovable?

5) ARE THE PEOPLE AROUND YO U L I F T I N G YO U U P A N D H E L P I N G YO U AC H I E V E YO U R GOALS?

Or are the people around you telling you that your goals are stupid and not worthwhile? Are they tempting and pressuring you to regress back to the health behaviors you are trying to extinguish? How can you spend more time with the people who will lift you up and help you succeed and less time with those who drag you down?

ACTION OCCURS IN YOUR MIND, HEART AND SOUL Adopting and sustaining health-promoting behaviors is how people succeed at restoring their health. This process occurs in the mind, heart, and soul of the person.

Some people can read a book or consult a website that helps them make and sustain radical changes in their health behaviors.

Others need a community to be successful.

I have seen the powerful impact working with a like-minded community can have in my years of teaching group classes.

4 ) I S YO U R S E L F-TA L K P O S I T I V E O R N E G AT I V E O V E R A L L ?

We spend so much time every day talking to ourselves in our head. Are you telling yourself that you are a good person, working hard, caring about people and

When a group of people decide to adopt and sustain certain behaviors, not only do the individual build their own strength, but the whole group learns how to build up resilience factors and works toward that goal together. There is a great deal of support in a group setting.

WHAT THE WAHLS PROTOCOL ® DOES TO HELP YOU ACHIEVE YOUR HEALTH GOALS In my classes we explore the five resilience building factors in more depth and explore each one. Through these insights, we help people understand how to use Positive Psychology principles to create their versions of the Pleasant Life, the Good Life, and the Meaningful Life. No matter where you are, you can use the Wahls Protocol® Seminar to achieve your health goals.

During the seminar, we go through all of the resilience factors and practice the same steps I use in my lifestyle clinics.

There you will learn the skills needed to change behaviors related to food, stress reduction, movement, hormone rebalancing, and detoxification pathways. The seminar will teach you so much about diet and lifestyle changes, but it goes far beyond just sharing information. Together we share experiences and build strong communities of peers who can support each other in their journey back to health, so that new habits aren’t just adopted but sustained for a lifetime of good health.

You will also enjoy my books, The Wahls Protocol, and the companion cookbook, The Wahls Protocol Cooking for Life, and using them to make transformative diet and lifestyle changes.

About the Author Dr. Terry Wahls is a clinical professor of medicine at the University of Iowa. She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. You can learn more about her work from her website, www. terrywahls.com. She hosts the Wahls Protocol Seminar every August where anyone can learn how to implement the Protocol with ease and success. Follow her on Facebook (Terry Wahls MD) and on Twitter at @TerryWahls.

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N U T R I T I O N / A D O P T I N G A N D S U S T A I N I N G H E A LT H B E H A V I O R S – W H Y I S I T S O H A R D ?

Building mental fortitude is one key to successfully achieving your health goals.

Your takeout has been lonely too long.

Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime!

Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com

Gluten-free is now hassle-free.

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“I searched for certified organic, Non-GMO Project Verified, whole food supplements for years and could not find one that I would take, let alone recommend to anyone.

I was surprised they didn’t exist and went looking for a partner to create them.

I teamed up with Garden of Life because we share the same vision of bringing the highest-quality vitamins (unlike many that are derived from petroleum chemicals and synthesized in labs) to families everywhere.

I wanted to take a multi from the same types of organic, nutritious foods I eat in my daily diet. I didn’t want a bottle of chemical isolates dressed up with organic fluff.

The multi that I wanted to take didn’t exist, so that is why we created mykind Organics.”

Alicia Silverstone Actress , NY Times Best-Selling Author, Health Advocate

Empowering Extraordinary Health®

R E C I P E S / M AY & J U N E

recipes

It’s time to lighten up!

This month, we have several recipes from Dr. Terry Wahls that will make the perfect healthy additions to your warm weather menus. With blueberries, eggplant, nectarines and more, these dishes will help you make the most of your farmers market haul all spring and summer long.

There’s even a special sweet treat that you can feel great about devouring – healthy fudge!

And for Mom and Dad, celebrate them in May and June with special sweets everyone can enjoy.

4 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

food

WATERMELON

LEMONADE In just a few steps, you can have an ice cold pitcher of this pretty sipper ready for enjoying on the patio!

Buy a seedless individual size melon to avoid having to pick out seeds. You can use bottled lemon juice, but fresh tastes best and it only takes a few extra minutes to juice the lemons.

INGREDIENTS 1 small watermelon (5 pounds or less) • ½ cup lemon juice • ½ to ¾ cups granulated sugar (depending on how sweet you want your drink) • 3 cups water • Ice, for serving •

Warm sugar and 1 cup water on the stovetop to make a simple syrup. When sugar crystals are completely dissolved, remove from heat and pour into another container to cool completely.

Once the syrup is cooled, combine remaining water and lemon juice in a large pitcher; set aside (refrigerate to get a jump on cooling the beverage for serving).

Cube watermelon flesh and puree in your blender, then strain. Discard pulp remains and add the juice to the lemonade in the pitcher. Stir. Store in the refrigerator.

To serve, pour over ice in tall glasses and garnish with mint, rosemary sprigs, lemon slices and/or watermelon wedges, as desired.

M AY - J U N E 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 / 4 5

F O O D / WAT E R M E LO N L E M O N A D E

DIRECTIONS

food

BIB LETTUCE WITH BLUEBERRIES

BY ANDREA BEAMAN

FOOD / BIB LETTUCE WITH BLUEBERRIES AND HONEY LEMON DRESSING

AND HONEY LEMON DRESSING INGREDIENTS 1 head Bibb lettuce, washed and chopped • 1 cup blueberries, rinsed • 1 small red onion, peeled and cut into thin crescents • 1/3 cup organic extra virgin olive oil •

1/4 cup freshly squeezed lemon juice • 1 tablespoon organic raw honey • Sea salt • Black Pepper •

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DIRECTIONS Arrange lettuce, blueberries and onions on a large salad platter or mixing bowl. Whisk olive oil, lemon juice, and honey, and season with sea salt and black pepper. Drizzle dressing over salad and enjoy!

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FO O D / G R I L L E D W H I T E EG G P L A N T W I T H M A N G O & ST RAW B E R RY SA L SA F R ES CA

food

GRILLED WHITE EGGPLANT WITH MANGO & STRAWBERRY

BY ANDREA BEAMAN

SALSA FRESCA INGREDIENTS

DIRECTIONS

1 large eggplant (white or purple) Olive oil • Sea salt • Black Pepper • 1 mango, peeled and diced • 6-7 strawberries, diced (crowns discarded) • 2 shallots, peeled and minced • 1/4 cup cilantro, minced • Juice of 1 lime

Heat a grill or grill pan on medium high. Slice the eggplant into 1/2 thick rounds. Generously coat the eggplant slices with olive oil, and season with sea salt and pepper. Lay the slices onto the grill and cook 5-7 minutes on each side.

• •

While the eggplant is cooking, combine the mango, strawberries, shallots and cilantro in a mixing

4 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

bowl. Squeeze the fresh lime juice onto the fruit. Season with a few pinches of sea salt.

Pull the eggplant off the grill and lay onto a flat plate. Top with fresh fruit mixture.

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food

GRILLED NECTARINES

BY ANDREA BEAMAN

F O O D / G R I L L E D N E C TA R I N E S A N D B A BY A R U G U L A S A L A D

& BABY ARUGULA SALAD

5 0 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

food

BABY ARUGULA

1 nectarine (better if not fully ripe) 4 cups baby arugula, rinsed and dried • 2 shallots, peeled and sliced thin • 6-7 cherry tomatoes, halved • 1/4 cup extra virgin organic olive oil • 2 tablespoon organic balsamic vinegar • 1/4 teaspoon sea salt • Freshly ground black pepper • 4-5 basil leaves, sliced thin • •

DIRECTIONS Heat a grill pan on medium/high.

Halve the nectarine and discard the pit. Slice the nectarine into 1/8 inch thick pieces. Brush the nectarine slices with olive oil and season with a dash of sea salt and place them onto the grill. Sear 2-3 minutes on each side (or until you can see the grill marks). Remove grilled nectarine pieces and set aside.

In a large salad bowl combine arugula, shallots, and cherry tomatoes. Whisk olive oil, balsamic vinegar, remaining sea salt, and freshly ground pepper. Pour onto salad and toss. Top the salad with slices of grilled nectarine and basil.

FOOD SOLUTIONS MAGAZINE / 51

F O O D / G R I L L E D N E C TA R I N E S A N D B A BY A R U G U L A S A L A D

INGREDIENTS

food

CO L L A R D L E AV ES

GROUND TURKEY

TURKEY TACOS

F O O D / T U R K E Y TAC O S

BY DR. TERRY WAHLS

This recipe isn’t a typical skillet recipe because instead of preparing your greens with the other ingredients in a stockpot or large skillet, you use the greens as a taco “shell”. Butter lettuce and Boston lettuce or other greens, like mature curly kale or collard leaves work well.

Makes 4 servings

INGREDIENTS · 1 pound ground turkey · 3 cups thinly slices bell peppers · 3 cups thinly sliced onions · 3 garlic cloves, minced · 8 large lettuce, kale, or collard leaves · 2 tablespoon ghee · ½ cup chopped fresh cilantro · 1 tablespoon taco seasoning · Salsa and/or guacamole to taste

TAC O SEASONINGS

DIRECTIONS Heat the ghee in a stockpot or large skillet over medium-high heat. Add the ground turkey, taco seasoning, bell peppers, and onions. Cook until turkey is browned and the vegetables are tender, 10 to 12 minutes. Serve the cilantro and hot sauce on the side, or stir them directly into the skillet.

Divide the taco filling among eight large leaf wrappers (lettuce, kale, or collards). Add salsa and/or guacamole. Roll up or fold up and enjoy.

Alternatively, serve the filling on a bed of greens as a taco salad.

Cooking tip: You don’t need to add water or broth to the fat when you are cooking the meat for this meal.

Reprinted with permission from The Wahls Protocol Cooking for Life by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Terry Wahls

5 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

GHEEE

F O O D / T U R K E Y TAC O S

M AY - J U N E 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 / 5 3

FO O D / S AVO RY WAT E R M E LO N S A L A D

INGREDIENTS 4 cups arugula leaves 1 small watermelon, cubed and seeds removed • 4 ounces feta cheese, cubed or crumbled • 1 small red onion, sliced thin • 1 small cucumber, sliced, seeds removed • ½ cup Kalamata (or other) olives, pits removed • Olive oil • Salt and pepper • Mint leaves • •

DIRECTIONS Place the arugula in a large salad bowl.

Top with watermelon, feta, some of the sliced onion (you may not use it all) and cucumber.

Add the olives.

Drizzle olive oil generously over the salad, then add salt and pepper to taste.

Garnish with mint leaves and serve immediately.

If you’re making the salad ahead, prep all the ingredients, but store separately until ready to serve.

SAVO RY

KALAMATA OLIVES

WATERMELON SALAD

food

5 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

food

FO O D / S AVO RY WAT E R M E LO N S A L A D

MAY-JUNE ISSUE / FOOD SOLUTIONS MAGAZINE / 55

food

F O O D / T H E S H I R L E Y T E M P L E C O C K TA I L

THE SHIRLEY TEMPLE

COCKTAIL Do you love to have a festive drink in hand when everyone else is drinking but you aren’t a fan of alcohol? Or maybe your summers involve lots of kid-oriented festivities and the kiddos like to get in on sipping fun fruity drinks, too. Either way, you won’t miss the alcohol at all with a pretty sipper like this Shirley Temple Cocktail.

It’s a classic we’re all familiar with, but do you know what’s in a Shirley Temple? A couple of simple ingredients, some fruity garnish and a straw are all you need to jazz up your next party, sans alcohol! Cheers!

DIRECTIONS For each Shirley Temple Cocktail: Add a hearty splash of grenadine syrup to the bottom of an empty tall cocktail glass.

Fill the glass with ice cubes.

Slowly add ginger ale nearly to the top.

Garnish with lime slices and maraschino cherries.

Add a straw and serve!

5 6 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

F O O D / S T R AW B E R R Y S H O R TC A K E L AY E R C A K E

for her / happy mother’s day

STRAWBERRY SHORTCAKE L AYE R CA KE Mother’s Day is Sunday, May 14th, and mom deserves a break! Why not make this simple, yet stunning, Strawberry Shortcake Layer Cake and surprise her?!

INGREDIENTS

While the cake bakes and/or cools, blend ½ cup of the fresh berries in your blender or food processor.

In a stand mixer, combine blended berries with mascarpone and ½ cup of the confectioners’ sugar; transfer to a storage container and refrigerate.

In your stand mixer, using a clean, dry and chilled mixing bowl, whip the cream with the remaining ¼ cup confectioners’ sugar until the cream is stiff.

· 1 box gluten-free yellow cake mix for a 2-layer cake (plus required ingredients for preparing cake according to package directions).

Try Pamela’s Products gluten-free cake mix. · 8 ounces mascarpone or cream cheese · 2 cups fresh strawberries, washed and green caps removed · 1 cup whipping cream, very cold · ¾ cup confectioners’ sugar, sifted

To the refrigerated mascarpone mixture, add half of the whipped cream, folding the cream in gently.

DIRECTIONS

To assemble the cake, place one cooled cake layer on a serving plate, then top with half of the mascarpone/ strawberry mixture, then top with the whipped cream, keeping the layers separated. (If the cream layers seem

Prepare layer cake according to package directions to make two 8- or 9-inch rounds. Set baked layers aside to cool completely.

Chill cream and mascarpone mixture until you are ready to assemble the cake.

Before assembling, slice remaining strawberries for layering between cake and cream filling. Save some berries to garnish the top of the cake, if desired.

5 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

MASCARPONE

to be too soft to support the next cake layer, place the cake in the freezer for 30 minutes to firm them up.)

Place the other cake layer on top, then spread the remaining mascarpone mixture on top of the cake only, leaving the sides bare.

Garnish with fresh berries as desired.

Chill for 2 hours before slicing and serving. Refrigerate leftovers.

F O O D / S T R AW B E R R Y S H O R TC A K E L AY E R C A K E

M AY - J U N E 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 / 5 9

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FO O D / WA H L S F U D G E

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6 2 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

food

COCOA POWDER

WAHLS FUDGE

RAISINS

BY DR. TERRY WAHLS

Wahls Fudge tastes like an indulgent, sweet treat but it’s much more nutritionally dense than candy, pastries, or other sweet desserts. In my house, Wahls Fudge makes any day feel like a holiday! Wahls Fudge is calorically dense, so it’s excellent for those who are losing too much weight. If you are trying to lose weight, enjoy it sparingly.

Makes 20 servings INGREDIENTS 1 cup coconut oil 1 medium avocado, pitted and peeled • 1 cup raisins • ½ cup dried unsweetened coconut • 1 tsp unsweetened cocoa powder • •

DIRECTIONS Combine all the ingredients in a food

processor. Process until smooth, then press the mixture into an 8x8-inch glass baking dish and refrigerate or place in a freezer for 30 minutes to firm up the fudge. Cut into 20 squares and enjoy. I usually store it in the refrigerator so it stays firm.

The fudge keeps for about three days, but it rarely lasts that long.

Mexican Chocolate Variation: Add 1 teaspoon ground cinnamon for a Mexican Chocolate flavor.

White Chocolate Variation: The avocado is optional for the variation.

Omit the cocoa powder.

Add 1 teaspoon vanilla extract or 1/4 teaspoon vanilla bean seeds.

Swap raisins for golden raisins.

AVOCADO

Reprinted with permission from The Wahls Protocol Cooking for Life by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Terry Wahls

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 3

FO O D / WA H L S F U D G E

This is one of the most popular recipes from The Wahls Protocol, so I felt it would be nice to include it in The Wahls Protocol Cooking for Life with an added variation for white fudge.

for him / happy father’s day!

CHOCOLATE MORSELS

FOOD / ROCKY ROAD ICE CREAM CAKE

ROCKY ROAD I CE C R E A M CA K E INGREDIENTS FOR THE CRUST:

· 2 ½ cups gluten-free graham style cracker crumbs (try Schar Honey Grahams) · 1 stick unsalted butter, melted FOR THE FILLING:

Father’s Day is Sunday, June 18th! Treat Dad to something as sweet as he is with this Rocky Road Ice Cream Cake!

There’s absolutely no baking involved, so it’s a cinch to make and it’s sure to satisfy Dad’s sweet tooth.

· 3 pints chocolate ice cream · ½ cup chocolate morsels (Hershey’s milk, semi-sweet and dark chips are gluten-free) · ½ cup peanut butter morsels (Reese’s

by Hershey’s are gluten-free) FOR THE TOPPING:

· 1 small jar hot fudge topping (Hershey’s is gluten-free or try Enjoy Life Foods baking chocolate, melted) · 1 cup miniature marshmallows · ¼ cup chocolate morsels (Hershey’s milk, semi-sweet and dark chips are gluten-free) · ¼ cup peanut butter morsels (Reese’s

by Hershey’s are gluten-free) DIRECTIONS FO R T H E C R U S T:

Combine finely crushed cookie crumbs with melted butter and press into a 9-inch spring form pan, covering the bottom and sides, 6 4 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

pressing the crumbs evenly. Place the pan with crust in it into the freezer for 30 minutes to set.

FOR THE FILLING:

Soften the ice cream by microwaving each pint for about 15 seconds.

Alternatively, you can let the ice cream sit out at room temperature for about 15 minutes.

Spoon the softened ice cream into a large bowl and stir in the chocolate and peanut butter morsels.

Removed the spring form pan with crust from the freezer and spoon the ice cream into the crust, spreading evenly.

Return the pan to the freezer to set forM2A Shours.

CARPONE FOR THE TOPPING:

After the ice cream cake is set and you are ready to serve, top ice cream with half of the jar of hot fudge sauce (do not heat), spreading with a spatula to cover the top of the ice cream.

Add marshmallows, chocolate and peanut butter chips, then drizzle the remaining fudge sauce over the top.

Serve immediately by removing the outer ring of the pan and slicing into wedges. Return uneaten portion to the freezer immediately.

FOOD / ROCKY ROAD ICE CREAM CAKE

M AY - J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 5

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FOOD / ALL ABOUT RHUBARB

food

ALL ABOUT

RHUBARB

Rosy pink stalks are a sign of spring.

Rhubarb is in season from April until June and it makes its way into many a pie this time of year.

It’s really a vegetable, but somewhere along the way got classified as a fruit, likely due to being used in desserts more often than not.

Because rhubarb is extremely tart, it is usually consumed cooked with lots of sugar. Strawberries make a nice partner to balance out the flavor, and since both are in season at the same time, the two are often paired in recipes.

A cup of chopped rhubarb stalk has about 25 calories, almost no fat and about 1 gram of natural sugar.

Rhubarb is highest in vitamin C and calcium and also contains magnesium, vitamin A and iron.

While we can enjoy positive nutritional benefits from the stalks of the plant, the leaves are a different story. Due to two naturally occurring compounds found only in the leaves - anthraquinone glycosides and oxalic acid – rhubarb leaves are toxic and can lead to serious health complications.

6 8 / F O O D S O L U T I O N S M A G A Z I N E / M AY - J U N E I S S U E

HOW TO COOK RHUBARB Clean and chop stalks, then cook with sugar and very little water until tender.

For using rhubarb as a pie filling, a starch (like cornstarch) is usually added to the mixture to thicken it.

Rhubarb can also be cooked in this method and mashed to form a “sauce”, similar to applesauce.

Add a small amount to fruit compote for a burst of tartness that offsets the sweetness of other fruits.

DISCLAIMER / MARCH & APRIL

disclaimer

Food Solutions magazine (FSM) is published by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free.

It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in rendering medical advice or recommendations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its affiliates, employees, contributors, writers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/or advertisements contained herein.

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