GLUTEN FREE
FOOD SOLUTIONS OCTOBER 2014 ISSUE
THE KING SPEAKS
NUTRITION
PUMPKIN
EVERYONE’S FALL FAVORITE!
“CELIAC DISEASE IS JUST FOR GIRLS” JORDAN MIDDLEBROOK SPEAKS OUT
SCIENCE NUTRITION
HOW TO RAISE HEALTHY KIDS
PART 3 WITH MARK HYMAN, MD
+
FOOD
RECIPES, MEAL PLAN THESE ADORABLE FALL CUPCAKES!
AUTOIMMUNE DISEASE & THE LEAKY GUT CONNECTION
JILL CARNAHAN, MD SHARES INSIGHT
SCIENCE
MULTIPLE SCLEROSIS & CELIAC DISEASE
NUTRITION’S ROLE IN MANAGEMENT
Editor’s Letter................................................................................................... 4
Recipes, Menu Plan and More......................................................................32
Contributors...................................................................................................... 6
Your Food Solutions.......................................................................................51
Letters to Editor................................................................................................ 8
Our Editor’s Picks ..........................................................................................53
What You Need to Know about Crohn’s Disease.........................................11 Can You Lose Weight on a Gluten-Free Diet?...............................................16 Check Up with Dr. Mark Hyman....................................................................18 Get Fresh! with Wild Rice...............................................................................23
Gluten-Free on a Budget for the Holidays.....................................................54 Pet Health: Your Dog and Thyroid Disease...................................................56 Football Season Survival with Tips & Snacks..............................................58
Hurry Up Healthy: Tips for Cooking Ahead....................................................24
Beautiful You..................................................................................................60
A Spirited Debate: Grain-Based Spirits on a Gluten-Free Diet....................26
DIY Beauty......................................................................................................64
7 Steps to Make Being Healthy a Habit........................................................28
Special Feature: Childhood Obesity..............................................................66
| TABLE OF CONTENTS |
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32
SCIENCE
FOOD
Dr. Jill Carnahan explains the connection between autoimmune disease and leaky gut syndrome.
More than 20 recipes to kick off fall with seasonal ingredients, fun holiday treats and cool weather family favorites!
NUTRITION
Dr. Mark Hyman wraps up his series on raising healthy kids, with a focus on the importance of involving children in the entire process of making family meals.
16
BEAUTIFUL YOU
Beauty writer and makeup artist, Kavita Kaul, introduces us to the intriguing field of psychodermatology in her interview with Dr. Josie Howard.
60
Editor’s Letter............................................................................................................... 4
Celiac Symptoms: A Total Body Experience......................... 24
Contributors.................................................................................................................. 6
Get Fresh! Falling for Winter Squash................................... 26
Letters to Editor............................................................................................................ 8
“Celiac Disease is Just for Girls”.......................................... 28
Autoimmune disease and the Leaky Gut Connection............................................ 10
Healthy Mind: Pumpkin Seeds for Brain Health.................. 30
Multiple Sclerosis: Recognizing the Early Signs...................................................... 14
Recipes, Menu Plan and More............................................. 32
Celiac Disease and Multiple Sclerosis: The Important Role of Good Nutrition..... 15
Our Editor’s Picks.................................................................. 59
Check Up with Dr. Mark Hyman............................................................................... 16
Beautiful You......................................................................... 60
Organic: Undeserved Health Halo?.......................................................................... 23
Bonus! Substitutions for Allergen-Free Baking................... 66
Since its initial launch in September 2012, FSM has come a long way. I never dreamed it would blossom into a gorgeous digital publication reaching so many who need valuable information on gluten-free living, nor did I consider that instead of creating 100% of the content myself, I would have the privilege of bringing to you the talents you read each month. But isn’t that how it goes? Everything has a season, a time and experiences change. Just like the new season that’s upon us now, with vibrant colors and crunching leaves beneath our feet. And while the past can be fondly remembered, looking ahead and enjoying the “now” is really where we find our happiness. I am immensely happy, and grateful, to be able to share with you the exceptional writers and chefs I am getting to know and work with. This month, in additional to fantastic health, wellness, nutrition and beauty information, I get to introduce you to our new monthly contributor, Jordan Middlebrook, known to his blog readers as King Gluten Free. Jordan brings a much-needed male perspective to the celiac community and I am proud to have him share his with FSM. And of course, in addition to feeding your mind with fact-based knowledge, we have a bounty of delectable fall recipes for you to enjoy this month. Enjoy the crisp days of autumn and all they will bring. Stay in touch…
GLUTEN FREE
| LETTER FROM THE EDITOR |
FOOD SOLUTIONS EDITOR IN CHIEF Gigi Stewart gigi@FoodSolutionsMag.com CREATIVE DIRECTOR Socrates Gomez mail@socratesgomez.com COPY EDITOR Jody Baratz jody@FoodSolutionsMag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon DIRECTOR OF PRODUCTION Joe Alexander Production@FoodSolutionsMag.com WEB DEVELOPER Dmitry Bogorodskiy DIRECTOR OF DATA MANAGEMENT David Greenfeld David@FoodSolutionsMag.com PUBLISHER Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING Advertising@FoodSolutionsMag.com / 561.450.8808 ACCOUNTING accounting@FoodSolutionsMag.com ARTICLE SUBMISSIONS Articles@FoodSolutionsMag.com INFORMATION REQUESTS Info@FoodSolutionsMag.com
CONTRIBUTING WRITERS Mark Hyman, MD Christopher Clark Chef Lisi Parsons Kavita Kaul Anne Lee, EdD, RDN, LD Cynthia Rudert, M.D., F.A.C.P.
ADVISORY BOARD
Gigi Stewart, M.A. Editor in Chief
04
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
Cynthia S. Rudert, M.D., F.A.C.P., Celiac Disease & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator Leigh Reynolds, GF Therapeutics/ Celi-Vites President
top doctors make a difference Find a doctor with the Castle Connolly Top Doctor search
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GLUTEN-FREE R E S O U R C E D I R E C TO RY
| CONTRIBUTORS |
cine, and was awarded its
personality to New York in May
and scientifically researched
2009 Linus Pauling Award
2011; since then she has quickly
formulations Gluten Free
for Leadership in Functional
become a firm fixture and familiar
Therapeutics™ is proud to offer its
Medicine. He is currently medical
face within the fashion, print and
customers a superior line of
editor at the Huffington Post and
commercial industries. With
nutritional supplements called
on the Medical Advisory Board at
clients such as Nike, Toyota,
CeliVites.
The Doctor Oz Show. He is on the
Grolsch, Puma and Honda behind
Board of Directors of The Center
her, her work can also be found in
for Mind-Body Medicine, and a
publications such as Creem
faculty member of its Food As
magazine, Filler magazine,
Medicine training program. He is
Genlux, Teen Vogue and Elle UK.
also on the Board of Advisors of
Her love of skincare and cosmetic
Memhet Oz’s HealthCorps, which
products also means Kavita’s
M A R K H Y M A N , MD has
tackles the obesity epidemic by
beauty writing can be found in
dedicated his career to identify-
“educating the student body” in
several international magazines.
ing and addressing the root
American high schools about
Believing in the transformative
CYNTHIA S. RUDERT,
causes of chronic illness through
nutrition, fitness and mental
power of make-up her goal is not
M.D., F.A.C.P., is a Board Certified
a groundbreaking whole-systems
resilience. He is a volunteer for
to change a woman’s face, but to
Gastroenterologist in Atlanta,
medicine approach known as
Partners in Health with whom he
use it to empower women into
Georgia, whose practice is
Functional Medicine. He is a
worked immediately after the
owning own unique beauty. See
primarily devoted to the
family physician, an eight-time
earthquake in Haiti and
more of Kavita’s work here.
screening and following of
New York Times bestselling
continues to help rebuild the
patients with celiac disease. With
author, and an internationally
health care system there. He was
one of the largest practices in the
recognized leader in his field.
featured on 60 Minutes for his
United States that manages
Through his private practice,
work there.
adults and teenagers with celiac,
education efforts, writing,
she has evaluated over 1000
research, advocacy and public
patients with celiac disease and
policy work, he strives to improve
gluten sensitivity.
access to Functional Medicine, Dr. Rudert’s focus is identifying
and to widen the understanding and practice of it, empowering
LEIGH REYNOLDS
the core causes of gastrointestinal
others to stop managing
recognized a need for high
issues with a comprehensive
symptoms and instead treat the
quality-gluten free nutritional
evaluation enabling her to treat
underlying causes of illness,
supplementation so she founded
underlying medical conditions
thereby also tackling our
Gluten Free Therapeutics™. Leigh
that may have previously been
chronic-disease epidemic.
set out to make one of the most
undetected. Dr. Rudert then
Originally from London,
beneficial gluten-free supplement
creates an individualized course
Dr. Hyman is Chairman of the
K A V I T A K A U L brought her
lines available. With high quality
of treatment tailored to each
Institute for Functional Medi-
vibrant style and bright
pharmaceutical grade ingredients
patient’s unique set of needs.
06
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
| CONTRIBUTORS |
Rather than just treating the
including the New England
Chicken Soup for the Soul Healthy
symptoms of the disease, Dr.
Celiac Conference, co-hosted with
Living Series Diabetes. Sloane is
Rudert believes the best results
the Beth Israel Deaconess
a nutrition and disease counselor,
are achieved by getting to the
Medical Center/Harvard, and
speaks frequently in the
core cause of the problem and
national GIG meetings. Dr.
community, is coordinator of
treating the disease accordingly.
Rudert was the advising
American Diabetes Association
Dr. Rudert sees patients from all
physician for the popular
(ADA) programs, an ADA Valor
over the United States for second
television series House which
Award recipient and does radio,
opinion consults on a variety of
featured a segment concerning
television and magazine
gastrointestinal disorders.
celiac. Dr. Rudert is a former
interviews. Marci is passionate
Assistant Professor of Medicine
about her work and it shows
Committed to educating the
with Emory University. Learn
when you meet her.
public, patients and physicians
more about Dr. Rudert and her
MIDDLEBROOK
about this commonly missed
practice at DrCynthiaRudert.com.
is King Gluten Free, a rare,
JORDAN
disorder, Dr. Rudert lectures
much-needed male voice in the
throughout the United States and
celiac community. After being
Canada on celiac disease. She
diagnosed with celiac disease in
also lectures on inflammatory
June 2008, Middlebrook has lived
bowel disease, irritable bowel
life 100% gluten-free, sharing the
syndrome, pancreatic exocrine
ups and downs of celiac disease,
insufficiency and small intestinal
his fun adventures with the
bacterial overgrowth.
gluten free lifestyle and terrific product reviews on his blog, Chef L I S I P A R S O N S ,
King Gluten Free. Jordan’s work
the Celiac Disease Foundation,
M A R C I PAG E S LOA N E ,
two-time author of gluten-free &
is some of most honest out there,
the Gluten Intolerance Group of
MS, RD, LDN, CDE is a Registe-
Paleo Cookbooks, a recipe
with personal stories and informa-
North America and for the Gluten
red and Licensed Dietitian/
developer for fitness profession-
tion individuals with celiac
Free Certification Organization
Nutritionist and Certified
als, and a diagnosed celiac. She
disease need to hear – from
(GFCO). She is Medical Director
Diabetes Educator in south
also suffers from Hashimoto’s
someone who knows about the
for Atlanta Gluten Intolerance
Florida. She grew up in New
disease and recovered from a
disease firsthand. Jordan realizes,
Group (GIG), and founder and
York City where she graduated
disabling nerve injury with the
regardless of how different each
president of the Atlanta Women’s
from Columbia University with a
help of whole foods. Lisi has
of us are as individuals, celiac
Medical Alliance, the largest
double Master’s degree in
worked as a personal trainer and
disease is the common thread that
alliance of female physicians in
Nutrition and Physiology.
meal planner for fire and police
binds us together and it is his
the United States.
Marci is CEO of Food Majesty,
departments. She is also a
goal to show everyone how
Inc. author of Reality Diabetes ~
frequent contributor to fitness
manageable – and even fun –
In demand as an expert in celiac
type 2, The Diet Game: Playing
magazines and fitness web pages.
life can be, gluten-free. Visit
disease, she was the Keynote
for Life!, The Divorced Woman’s
www.wortheverychew.com
KingGlutenFree.com for the
Speaker for multiple programs
Diet and is contributor to
Dr. Rudert is Medical Advisor for
latest blogs and updates.
OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
07
| LETTERS TO EDITOR | OCTOBER
Letters
TO THE EDITOR
Every month, I look forward to the next issue of Food Solutions! I am so impressed with the simple, yet delicious, recipes I find in each issue. Thank you for making this available to people like me who need an affordable way to find information on living gluten-free with celiac disease. ~JoAnne, Modesto, CA Great work highlighting childhood obesity! So many publications limit themselves on what they share, but FSM gives us the best of the food world for our special diet, even including food-related health issues, which I really appreciate. I told my doctor about the magazine during my last visit – he was impressed! ~John, North Hempstead, NY 08
I love how you give information about different autoimmune diseases. Since celiac is related to so many other diseases, it helps me understand the connection between my symptoms and why I have some of them. Keep up the good work! It really is appreciated! ~Lola, Henderson, NV Thank you so much for “7 Ways to Make Being Healthy a Habit” in last month’s issue! I needed that simple, yet effective boost to get me on track again. I love FSM!!! ~Krystal, Glendale, AZ I would like to see more casseroles for cooler weather in Food Solutions. I miss some of those
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
easy to make baking mix recipes (from Bisquick) but since I had to give up gluten I am not able to make them for my family anymore. I work full time and need onedish meals like those I can put together fast for a big family of 8. Thank you! ~Rita, Lubbock, TX I so LOVE this publication and I’m so thankful I discovered it. Have all 4 issues so far and have read (and re-read) through each of them several times. Can’t wait to make some of the recipes from the September issue. THANK YOU for your work on this topic and GREAT JOB with the content and contributing authors!! ~Maria, on Facebook
the complete
gluten-free resource www.GlutenFreeResourceDirectory.com click here
| SCIENCE |
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/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE
| SCIENCE |
AUTOIMMUNE DISEASE AND THE LEAKY GUT CONNECTION
N
Nearly 24 million Americans suffer from some sort of autoimmune disease and the prevalence continues to rise dramatically. The cost of treating these diseases is in the hundreds of billions of dollars. An autoimmune disease is defined as one in which the immune system makes antibodies against its own tissues. They include systemic lupus, rheumatoid arthritis, Hashimoto’s thyroiditis, Grave’s disease, polymyalgia rheumatica, multiple sclerosis, fibromyalgia, Sjogren’s syndrome (dry eyes & dry mouth), vitiligo, vasculitis, Crohn’s disease, ulcerative colitis, type 1 diabetes, pernicious anemia, Raynaud’s syndrome, celiac disease and others. From a conventional perspective, there is little that can be done except give powerful medications that suppress the immune system. Fortunately from a functional medicine point of view, we can search for underlying causes and treat, many times successfully halting or reversing, autoimmune disease! Let’s start by talking about a little molecule whose discovery revolutionized our ability to understand autoimmune disease and the gut connection. This little molecule, Zonulin, has quite a sto-
By Jill C. Carnahan, MD, ABFM, ABIHM, IFMCP
ry. Discovered by Dr. Alessio Fasano, it has revolutionized our understanding of how intestinal permeability or “leaky gut” is an underlying factor in many autoimmune diseases. Zonulin is the tiny “trap door” that opens up the spaces between the cells of the intestinal lining. That normally occurs in order for nutrients and other molecules to get in and out of the intestine. However, when leaky gut is present, the spaces between the cells open up too much allowing larger protein molecules to get into the bloodstream where the immune system can react. Once that happens, the body is primed to react to those proteins each and every time they appear. It can also cause leakage of normal intestinal contents, like bacteria, into the immune system creating inflammation. This toxic garbage and bacterial debris may also overload the liver’s ability to filter it out of the blood stream.
LEAKY GUT AND THE CONNECTION TO AUTOIMMUNE DISEASE
Intestinal hyperpermeability or “leaky gut” is the name given to a very common disorder in which the cells lining the intestines become “leaky” due to inflammation. The abnormally large spaces present between the cells of the
gut wall allow the entry of toxic material into the bloodstream that would normally be eliminated. The gut becomes leaky in the sense that bacteria, fungi, parasites, undigested protein, fat and toxic waste normally not absorbed into the bloodstream in the healthy state, pass through a damaged gut membrane. Leaky gut syndrome is almost always associated with autoimmune disease. In fact, reversing symptoms of autoimmune disease depends on healing the lining of the gastrointestinal tract. Any other treatment is just symptom suppression.
SO, WHAT CAUSES A LEAKY GUT?
The two most powerful triggers to open the zonulin door are gluten and abnormal microbes (bacteria, yeast, parasites) in the small intestine. Gliadin (the active component of gluten, found in wheat, rye, barley) causes zonulin levels to increase both in those people who have celiac disease and those who do not. As the zonulin level rises, the seal between the intestinal cells diminishes, opening up spaces between cells that allow all sorts of things to pass right
SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /
11
| SCIENCE | through. This is called “leaky gut”. It’s as if the security guard that keeps the bad guys out is taking a nap! Sometimes large food molecules will pass through to the immune system. The immune system thinks they are foreign invaders and will mount an immune response leading to food sensitivities.
In addition, this immune activation leads to more damage to the intestinal cells perpetuating the cycle of inflammation. As the damage continues, the microvilli that line the intestines and absorb nutrients become damaged, which may lead to other nutrient deficiencies. Since gluten is a potent trigger, this means is that all patients with autoimmune disease could potentially benefit from a gluten-free diet.
INFLAMMATION: A VICIOUS CYCLE
Inflammation continues to widen the spaces between the cells of the gut wall and leads to increased permeability. Protein molecules can be absorbed before they have a chance to be completely broken down. The immune system starts making antibodies against these
ABOUT THE AUTHOR
12
larger molecules because it recognizes them as foreign, invading substances. Antibodies are made against these proteins derived from previously harmless foods. The immune system becomes over-reactive to substances that are not necessarily supposed to be dangerous. Human tissues have proteins very similar to those on foods, bacteria, parasites, candida or fungi. The antibodies created by the leaky gut phenomenon can get into various tissues and trigger an inflammatory reaction in that tissue. Autoantibodies are created and inflammation becomes chronic. If this inflammation occurs in a joint, rheumatoid arthritis develops. If it occurs in the brain, multiple sclerosis may be the result. If it occurs in the blood vessels, vasculitis results... and so on. If the antibodies end up attacking the lining of the gut itself, the result may be Crohn’s disease or Ulcerative Colitis. Practically any organ or body tissue can become affected by the leaky gut phenomenon. Leaky gut may cause increase risk of infection, too. This ongoing inflammation also damages the protective coating of antibodies normally present in a healthy gut called IgA. Since IgA helps ward off infections, viruses, bacteria, parasites and candida can become pathogenic. These microbes are able to invade the bloodstream and colonize almost any body tissue or organ. It is
not uncommon to find patients with leaky gut or autoimmune disease also suffer from chronic infections.
HOW DO WE TREAT LEAKY GUT?
4Eliminate all known food sensitivities. This can be determined through a comprehensive elimination diet or IgG/IgE food tests on the blood. 4Avoid alcohol, ibuprofen, motrin or alleve, and minimize other over-thecounter medications. 4Treat any microbial infections in the gut, such as candida, parasites, or bacterial infections. 4Add the following essential healing nutrients to your diet.
ESSENTIAL HEALING NUTRIENTS
4Probiotics are essential! 4L-glutamine - an amino acid, has been shown to reverse intestinal mucosal damage from various insults. Glutamine is the principle fuel used by the upper intestinal tract to repair and heal. 4Fish oil can help by decreasing intestinal inflammation. 4Vitamins A and D work synergistically to help heal the gut lining. 4Betaine HCl and digestive enzymes help to break down food into smaller pieces and helps to lessen the antigenic load being presented on the intestinal lining. 4Quercetin is a natural mast cell stabilizer that may decrease the release of histamine, which increases permeability.
Dr. Carnahan emphasizes an integrative and functional approach to wellness, creating hope, health and healing through the therapeutic relationship between physician and patient. She seeks to give her patients a full range of healing options with an emphasis on healthy living, nutrition, disease prevention. Learn more at jillcarnahan.com. References: American Autoimmune Disease Association, Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer.
/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE
YES.
Click here to find gluten and allergen free products with our easy search tool.
www.GlutenFreeResourceDirectory.com
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| SCIENCE |
MULTIPLE SCLEROSIS: RECOGNIZING THE EARLY SIGNS
As with any disease, symptoms vary. With MS, some individuals suffer symptoms for a time, then go into remission with no new symptom development, while others experience a steady progression of increasing symptoms. The exact cause of MS is not known, however, there are some risk factors associated with the disease.
Individuals with symptoms of MS and other risk factors should visit their health care professional for a consultation. Being prepared for the initial visit is critical to either ruling out MS or to accurate diagnosis. Use the checklist below to prepare for your appointment.
As one would image, such devastation to the central nervous system can lead to a multitude of symptoms – some obvious, others not so obvious. While there is no cure for MS, recognizing symptoms as early as possible can lead to abating symptoms and disease progression in some cases. Early symptoms tend to manifest in early to middle adulthood, between the ages of 20 and 40 years. Due to the nature of MS, symptoms may show up unexpectedly then subside for a period of time. Some of the early symptoms of MS mimic symptoms of other, related autoimmune diseases, like celiac disease, making MS challenging to diagnose.
Early Symptoms of Multiple Sclerosis 4Brain fog or clouded thinking 4Difficulty concentrating 4Vision problems like blurry or double vision 4Loss of balance 4Clumsiness 4Uncoordinated movements 4Numbness or tingling in extremities 4Weakness in arms or legs
14
Associated Long-Term Complications of Multiple Sclerosis 4Mood swings 4Depression 4Forgetfulness 4Muscle stiffness 4Muscle spasms 4Paralysis (especially of the legs) 4Loss of bowel and/or bladder control 4Epilepsy
Patient Checklist for MS Consultation 4A journal of all symptoms and changes in
Some Risk Factors Associated with Multiple Sclerosis 4Having another autoimmune disease, like celiac disease, type 1 diabetes, thyroid disease or inflammatory bowel disease 4Being infected by the Epstein-Barr virus that causes infectious mononucleosis 4Being female; women are twice as likely to contract MS as men 4Being of Northern European descent 4Having a close relative with MS As MS progresses, individuals can suffer from a wide range of complications, making early detection vital to quality of life.
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
health and behavior 4A list of any major changes in lifestyle or circumstances 4A list of any family members diagnosed with MS 4A list of any other autoimmune diseases or health conditions you have or have had in the past 4A list of medications you are currently taking or have recently taken (don’t forget to include any “natural” products like vitamins and supplements) 4A list of any surgical procedures you have had in your life 4A list of questions you wish to ask your doctor about your situation and symptoms For more information, resource and support regarding MS, visit the National Multiple Sclerosis Society website.
SOURCES: NATIONAL MULTIPLE SCLEROSIS SOCIETY; MAYO CLINIC; JOHNS HOPKINS MULTIPLE SCLEROSIS CENTER.
M
MULTIPLE SCLEROSIS (MS) IS AN AUTOIMMUNE DISEASE, WHEREBY AN INDIVIDUALS’ IMMUNE SYSTEM ATTACKS THE PROTECTIVE COVERING AROUND NERVES. This covering, called myelin, is a fatty insulating sheath that facilitates the speedy dispatch of signals along nerve fibers. If this protective covering around the nerves is damaged, communication between the brain and the rest of the body is disrupted and the unprotected nerves can suffer damage and deteriorate, which causes irreversible damage.
| SCIENCE |
CELIAC DISEASE & MULTIPLE SCLEROSIS:
THE IMPORTANT ROLE OF GOOD NUTRITION
I
IF YOU HAVE CELIAC DISEASE, YOU’RE AT SIGNIFICANTLY GREATER RISK FOR DEVELOPING MULTIPLE SCLEROSIS COMPARED TO THE NON-CD POPULATION. In fact, one study found MS occurred in more than one in every 10 patients with CD and 32 percent of their first-degree relatives (parents, children and siblings) . The common denominator for these two conditions is the immune system; when that system comes under fire from one autoimmune disease, it makes you prone to a whole host of other immune-related conditions.
don’t get the nutrients they need to maintain good health. Nutritional supplementation, therefore, becomes critically important for supporting not just a healthy immune system, but a healthy neurological system as well. CeliVites supplements by Gluten Free Therapeutics were developed specifically to meet the nutritional deficiencies of celiac patients. Company
Multiple sclerosis is a disabling and progressive disease that affects the central nervous system, disrupting the flow of information between the nerves and the brain, and it’s just one of several neurological conditions that have been associated with celiac disease2. There no doubt that nutrition is important for maintaining optimal immune and nervous system health. Studies have shown several nutrients, including vitamin D, vitamin A3, omega-3 fatty acids4, and antioxidants like vitamins C and E5, all help maintain good immune system health. Likewise, research has demonstrated the important role of the B family of vitamins like folate, thiamin and B12 in preserving the myelin sheath, the protective “jacket” that surrounds nerves and allows them to communicate with each other. Iron is also important6 in promoting development of myelin-producing cells called oligodendrocytes. Unfortunately, because intestinal absorption of these and other nutrients can be impaired in celiac disease, many people with the disease
President Leigh Reynolds, herself the mother of an adult child with CD, says she founded Gluten Free Therapeutics to fill a void by providing up-tothe-minute, research-backed information about CD as well as nutritional products designed for CD patients. “CeliVites use the most absorbable forms of each nutrient to ensure the best nutrition possible, despite the digestive issues experienced by CD patients,” Reynolds says. “We’re committed to helping those with CD and gluten-intolerance enjoy full, happy lives through great nutrition.
We also have a personal connection with MS. We have family members who have the MS and CD combination. We felt compelled to share this information to the MS and CD communities.” To learn more about CeliVites and to see the complete line of Gluten Free Therapeutics supplements and nutritional products, visit the company website or follow GFT on Facebook or Twitter. And to learn more about multiple sclerosis, visit the websites of the National Multiple Sclerosis Society and The Multiple Sclerosis Association of America and the Multiple Sclerosis Foundation.
1. Rodrigo L. et al. (2011) Prevalence of celiac disease in multiple sclerosis. BMC Neurol. 11:31. 2. Freeman H.J. (2008) Neurological disorders in adult celiac disease. Can J Gastroenterol. 22: 909–911. 3. Mora J.R. et al. (2008)Vitamin effects on the immune system: vitamins A and D take centre stage Nat Rev Immunol. 8: 685-698. 4. Maskrey BH et al. (2013) Emerging importance of omega-3 fatty acids in the innate immune response: molecular mechanisms and lipidomic strategies for their analysis. Mol Nutr Food Res. 57:1390-400. 5. Brambilla D. et al. (2008) The role of antioxidant supplement in immune system, neoplastic, and neurodegenerative disorders: a point of view for an assessment of the risk/benefit profile. Nutr. J. 7:29. 6. Drake V.J. (2011) Micronutrients and cognitive function. Linus Pauling Institute Research Newsletter. http://lpi.oregonstate.edu/ss11/ cognitive.html
OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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| NUTRITION | CHECK UP WITH DR. MARK HYMAN
RAISING HEALTHY EATERS (PART 3)
COOKING IN THE KITCHEN WITH YOUR KIDS
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/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE
I
In this final piece in our series on raising healthy eaters I share effective tactics to introduce your little ones to the kitchen, create a playful and safe space for experimenting and learning, and instill a lifelong love for the process of nourishing themselves and their loved ones. Employing excellent tactics for tricking your kids into preferred behavior is underrated in parenting today. This may sound sneaky but bear with me. Think for a minute about the foods you disliked as a kid, and possibly still dislike today. Brussels sprouts? Yuck! Fish? Eww! Even one of our most notable leaders, George H.W. Bush, proclaimed to detest broccoli (perhaps one of the healthiest vegetables available). Chances are President Bush’s parents (nor yours for that matter) did not employ creative ways to get him onboard with healthy eating. They probably relied on the old fallback, “Because I said so!” (Sound familiar?!) Getting kids to love the process of planning, preparing, serving, and enjoying healthy meals is rewarding for parents and involves simple yet effective marketing tactics on your behalf. Get ready–here comes your future chef!
FIRST TACTIC: INVOLVEMENT
We know children need to feel included and, just like adults, they crave meaning and purpose. Involve children in meal preparation to help build their self-esteem and identity within the family. Culinary skills build on so many different areas of learning and cognition that enhance your child’s brain. Think about the math, reading, creativity, planning, science, culture, and history
Involve children in meal preparation to help build their self-esteem and identity within the family. that you pass on as you teach your child how to cook! And, a playful milieu is the best environment for kids to learn in, mixing fun into their kitchen experience only serves to enhance their experience. With my kids, we loved listening to music while we cooked together. To this day, I still turn up the tunes as I cook! Figuring out how to make cooking attractive and “cool” is not hard when you
have a few tools at your disposal. So, are you ready to get cooking? Here are some ways to involve your child in the kitchen: Meal Planning: Brainstorm with your child about your weekly menu. Kids like to have options, so provide them with some ideas and have them weigh in. Keep your sentences short and the meal names simple and easy to visualize. Children look forward to these meals and you get to teach them about how to compose a healthy plate, using
OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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| NUTRITION | CHECK UP WITH DR. MARK HYMAN Your child canhelp carry dishes to the sink, wash and dry them, or work the dishwasher.
local and seasonal foods. A double winner! For more information on how to make a healthy meal visit The Blood Sugar Solution and previous installments in this series on Raising Healthy Eaters. Grocery Shopping: Have your child help you create the shopping list. If they are too young for this, you can talk out loud to help familiarize them with the names of foods. At the store they can help you find the foods on your list. Most stores have mini shopping carts for your child to help you – encourage them to use these to gather non-breakable items (this teaches them shopping cart etiquette as well). You can teach them how to select the highest quality fruits or vegetables by showing them what to look for in texture, color, and aroma. You can also teach them how to shop the perimeter first and why the choices offered in the middle aisles aren’t as healthy.
around the age of 3 (depending on your child’s readiness), kids can begin to help you in the kitchen. Kids can have fun, feel important, and learn a lot by doing everything from taking ingredients out of the pantry or refrigerator, to going outside to pick herbs from the garden. What else can they do? 4Wash vegetables, fruits, and herbs. 4Help assemble dishes, especially simple and colorful ones such as salads. 4Help with measuring, keeping track of time, and testing food (their favorite). 4Crack eggs, grind grains, and prepare nuts and seeds if you are toasting them. 4And, as they get older, peel, grate, or cut vegetables (usually around 5 years of age is when a child has the coordination to hold a child’s knife but you should still supervise their every move).
Back at Home: Have them help bring in the groceries if they are old enough and put everything away where it belongs. I told you cooking with kids would be rewarding!
Serving: Nothing makes a child feel more special than knowing they get to be the star of everyone’s favorite time of day–dinner! Allow your little helper to serve your family by teaching them how to set the table and encourage them to make it a beautiful space.
Get Cooking Together: Starting
Creating idyllic “meal-scapes” is not
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/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
only fun, but also teaches your young eater that meal time is a sacred time when nourishment and community take place. Teaching this at an early age encourages lifelong healthy eating habits and fosters a happy and healthy association with food. Have them decorate the table with flowers, candles, clean place mats, cups, utensils, and napkins. Every once in a while, have your child make place cards for family members and ask them to place them around the table–this gives your child the control they crave and let’s them be in charge! 3Clean Up: Your little chef needs to understand how to complete the cycle of fun in the kitchen by learning how to properly clean up after him or herself. You will reap the benefits of this for years to come! Your child can help carry dishes to the sink, wash and dry them, or work the dishwasher. To complete the cycle, teach them how to recycle and compost discards and leftovers, if your family does this.
TACTIC TWO: PRESENTATION
Marketing healthy food to your young eater is a chance for you to think like a kid again. Getting your child interested in the kitchen is easy if you turn on your creativity and appeal to their interests! When I wanted to encourage healthy eating in my children I realized that it wasn’t as simple as saying “eat your spinach because it is good for you”. I had to get them interested and excited. I’m sure you can relate to having a picky eater or an eater who goes through a picky phase. Either way, make your food come alive in the eyes of your child and you will be very pleased with the end results. Some tried and true tricks: 4Disguise vegetables by putting them
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| NUTRITION | CHECK UP WITH DR. MARK HYMAN in healthy muffins. Squash, carrots, sweet potatoes, and even spinach work well in muffins. Soups, sauces, dips, spreads, and smoothies are also ways to sneak those vegetables in. 4Sometimes changing the appearance of a vegetable is all you need to refocus your child’s opinion of food, especially vegetables. Use cookie cutters, ice cream scoops, or fun-sized bowls for food presentation. My family loves Asian food so we learned that Asian markets are a great place to find all sorts of utensils to cut fun shapes from food. Have your little chef turn that zucchini into a flower and watch them smile! Hearts, letters, stars, and leaves are also winners. 4Make plate-art by creating pictures, designs, or fun colors with food. Instead of a pile of turkey, some sweet potato and asparagus, how about asparagus “trees”, a sweet potato “sun”, and turkey “clouds”? Making stories from food can get any picky eater interested in their meal. Just remember to keep your child focused on erasing the canvas for the next meal by eating their art!
not just kids! Practice careful cooking and your child will too. Here are my basics of kitchen safety to remember each time you cook. 1 - Always clear and clean before, during, and after cooking. Use non-toxic soap or cleaners to prep your space. Make sure your utensils, counters, and hands are clean, your cutting boards are washed/sterilized, and your work area is cleared from all food, crumbs, or kitchen equipment not in use. 2 - Practice working slowly and deliberately–no running in the kitchen! If you walk around with a knife, hold it so the blade is facing down. And of course, this should remind you to wear closetoed shoes in the kitchen and definitely ensure your child is properly dressed.
ABOUT MARK HYMAN, MD 20
4 - Always stay in the kitchen with your little chef, especially when the stove or oven is on. Let your child know you are available for questions and that you want to help and cook together as a team. Learning how to work together in the kitchen teaches your child to share space and communicate clearly. 5 - Most of all make the kitchen welcoming for your child. In my family, we had special cooking tools, utensils, bowls, boards, cups, plates, etc. for our kids to use. Their smaller hands won’t feel as awkward handling a kid-friendly knife, and you will feel safer about them using it. If your child can walk, then he or she can certainly start to learn just how transformative the magic cooked up in a healthy kitchen is. Every age presents new milestones for you to introduce new tasks and a way for your child to be more involved.
TACTIC THREE: BEING A GOOD ROLE MODEL
Having fun in the kitchen is really effortless when all the right precautions are in place. It is always important to set the tone about being safe and responsible around hot stoves and ovens, sharp knives, glass, and all the other potential hazards in your kitchen. Practicing safety is the first thing you always do when working with anyone,
spills. And when those inevitable spills happen, clean them up right away to prevent injuries.
3 - Make sure you read the recipe carefully and have all your ingredients in place and organized from the start. This makes cooking not only safe, but less stressful! Once you are ready, assemble all gadgets and safety tools you will need such as oven mitts, cooling racks, or towels for cleaning up
Enjoy this time watching your little chef blossom because before you know it, they will be all grown up, asking you for that recipe you used to make together when they were kids! To read the previous articles in this series, see our July and August issues. To your good health, Mark Hyman, MD
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.
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| NUTRITION |
ORGANIC AN UNDESERVED HEALTH HALO?
By Leah McGrath, RD, LDN - Ingles Markets, Corporate Dietitian
One of the misconceptions I often hear has to do with the word “organic” on a label. Many automatically equate that word with healthier and better for you - but how does that explain organic chips or candy and even organic soda? Recently I attended a fund raising dinner and a friendly gentleman at our table asked me, “What does organic mean?” I explained to him that USDA certified organic program means that agricultural products (fruits, vegetables or animals) have been farmed or raised according to certain specifications. (SOURCE: WWW.AMS.USDA.GOV/ - ORGANIC STANDARDS)
For fruit and vegetable crops these standards specify the types of pesticides (yes, organic farmers can and do use pesticides) and fertilizers that can be used and the fact that genetically modified or organisms (GMOs) cannot be used. For animals these organic standards specify organic feed, access to the outdoors and the fact that no antibiotics or hormones can be used.
ABOUT THE AUTHOR 22
The gentleman went on to ask, “So is there a nutritional difference between a regular food and an organic food?” I told him it was difficult to say absolutely a “yes” or “no” on this issue- since food is a big category and when we talk about nutrients and nutrition it refers to protein, carbohydrates, fats, vitamins and minerals. A recent meta-analysis (an analysis of a large number of studies) indicated a difference in the amount of antioxidants in organic products but overall researchers have not been able to conclusively show a significant nutritional benefit to eating organic foods. (See a review of the study here.) Is local food organic? The only way to tell if your local produce is organic is to look for the USDA certified organic seal. Local farmers may be using some organic practices but not be certified organic. What about cost? Many researchers and consumers have expressed concerns about the availability and cost of organic products. Tamar Haspel, a writer for the Washington Post looked at this in an April of 2014
article, “Is Organic Better for your Health?” How about pesticides? While some consumers justify purchasing organic as a way of avoiding pesticides it’s important to remember that organic farmers can and do use pesticides but they must be approved by the National Organic Program. Every crop and farmer is different and much depends on weather conditions and the need to treat fields to prevent disease or insect infestation and this can change overnight. Produce items are tested to make sure pesticide residue is within safe limits. Consumers can limit possible exposure further by washing or peeling fruits and vegetables. For more information on pesticides in fruits and vegetables see: Safe Fruits and Veggies. What’s the bottom line? Organic is an agricultural certification - not a guarantee of nutritional superiority. Eating fruits and vegetables, whether they are conventional or organic, plays an important role in your health and disease prevention.
Leah McGrath is the Ingles Corporate Dietitian. Leah has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 1996. She holds degrees in Speech Communications (BA-1983 West Chester University) and Human Nutrition (BS-1995 University of Maryland) and has completed course work towards a master’s degree in Marketing. Additionally Leah has received certification from the Cooper Institute on Health Promotion and completed certification courses in food safety, neonatal nutrition, and as a breastfeeding consultant. Leah is very active in promoting education about the gluten-free diet and the gluten-free products and options available at Ingles Markets. For more insightful articles, tips and ideas for healthy living, follow Leah on Twitter @InglesDietitian.
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| NUTRITION |
celiac THE SYMPTOMS OF
A TOTAL BODY EXPERIENCE
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/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
| NUTRITION |
head
Celiac disease does more than get into your gut and under your skin. It also affects brain function. While research in this area is still relatively new and unfolding, scientists know the brain is a prime target for gluten’s inflammatory attack in individuals with celiac disease, leading to symptoms like these: 4Headache/migraines 4Emotional disturbances (irritability, moodiness, depression) 4Sleep disturbances (particularly insomnia) 4Difficulty managing weight 4Ataxia (poor coordination, balance issues) 4Speaking difficulty 4Sensory issues 4Tingling in arms and legs 4Peripheral neuropathy (nerve pain) 4Fatigue/lack of energy
neck
Research indicates individuals with celiac disease have an increased risk of related autoimmune diseases of the thyroid gland, like Hashimoto’s thyroiditis. Hashimoto’s disease is the leading cause of hypothyroidism (an underactive thyroid) in the United States. Symptoms of hypothyroidism are: 4Fatigue 4Depression 4Muscle weakness 4Muscle aches, tenderness and stiffness 4Joint pain/stiffness 4Increased sensitivity to cold 4Pale, dry skin 4Facial puffiness 4Hoarse voice 4Constipation 4Unexplained weight gain
heart
The extensive intestinal damage associated with celiac disease causes increased gut permeability, allowing a host of bacteria and microorganisms from the gut into the bloodstream. The organisms that cross the intestinal barrier can lead to infections throughout the body, including major organs like the heart. Individuals with celiac disease should be aware of three specific cardiac issues: 4Pericarditis, an inflammation of the sac-like membrane surrounding the heart. 4Ischaemic Heart Disease (also referred to as Coronary Artery Disease), which is characterized by reduced blood supply to the heart and is responsible for more deaths in developed Western countries than any other form of heart disease. 4Cardiomyopathy, a disease of the heart muscle, can lead to a number of health concerns ranging from irregular heartbeat to sudden death. These are only some of the symptoms of celiac disease. And remember, some individuals with celiac disease have no symptoms that they recognize and their body suffers silently as a result of continued damage occurring inside.
stomach
The symptoms of celiac disease that first come to mind are likely those of the gastrointestinal system. It’s no wonder because we tend to associate a disease with its initial point of attack on the body. In the case of celiac disease, it is the small intestine lining that is damaged, so we naturally expect digestive upset. Symptoms to look for include: 4Diarrhea 4Constipation 4Pale and/or foul-smelling stools 4Bloating 4Pain 4Nausea 4Weight loss 4Weight gain (yes, some individuals with celiac disease are actually overweight!) 4Poor nutrient absorption
everywhere else
With more than 300 recorded symptoms of celiac disease, it’s no surprise the autoimmune fallout from celiac disease can touch every human body system. Here are a few of the other symptoms that are related to, and may be caused by, celiac disease. 4Canker sores in the mouth 4Skin rash (dermatitis herpetiformis) 4Eczema 4Iron deficiency anemia 4Osteopenia/osteoporosis 4Failure to thrive (children) 4Delayed puberty (children) 4Dental issues like tooth discoloration or decay due to enamel loss 4Infertility (in women and in men) 4Miscarriages (women) 4Liver disease
If you suspect you have celiac disease, visit your trusted health care professional to be tested. If you have a close relative with celiac disease, even if you have no symptoms, you should also be tested, as celiac disease is a genetic disorder.
SOURCES: 1. FASANO, A. (2014) GLUTEN FREEDOM. NASHVILLE, TN: TURNER PUBLISHING. 2. MAYO CLINIC. HASHIMOTO’S DISEASE: SYMPTOMS. RETRIEVED FROM HTTP://WWW.MAYOCLINIC.ORG/DISEASES-CONDITIONS/HASHIMOTOS-DISEASE/BASICS/SYMPTOMS/ CON-20030293 3. LUDVIGSSON JF, JAMES S, ASKLING J, STENESTRAND U, INGELSSON E. NATIONWIDE COHORT STUDY OF RISK OF ISCHEMIC HEART DISEASE IN PATIENTS WITH CELIAC DISEASE. CIRCULATION. 2011;123:483–490. 4. THE UNIVERSITY OF CHICAGO CELIAC DISEASE CENTER. 5. LEARN ABOUT THE HUNDREDS OF CELIAC DISEASE SYMPTOMS. RETRIEVED FROM HTTP://WWW.CURECELIACDISEASE. ORG/MEDICAL-PROFESSIONALS/GUIDE/SYMPTOMS
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| NUTRITION | GET FRESH!
WINTER SQUASH
FALLING FOR
F
FALL COLOR IS AT ITS BEST IN BRIGHT ORANGE AND YELLOW SQUASH AND PUMPKINS, AND THOSE VIBRANT COLORS MEAN NUTRITION! Some of the most powerful antioxidants found in nature are contained in these colorful fall foods. Antioxidants are those substances in foods that prevent and repair the unavoidable damage caused by free radicals, the nasty by-products given off when our bodies use of oxygen for necessary functions and complex chemical processes. Winter squash provide powerful antioxidants like vitamins A, C, E, carotenoids and bioflavonoids. The next time you’re at the market, cash in on the in-season affordability of naturally gluten-free, nutrient dense winter squash. Use these tips for choosing well.
will keep longer than those where the entire stem has been removed. Once you get them home, your winter squash are more than future pies and muffins! They store well and keep for a while, so let them do double-duty as an edible centerpiece!
Tips for storing winter squash:
4Store in a cool dry place for several months. 4If you’re using your squash within a week or
Make the most of fall’s bounty by using different varieties and preparation methods. Try these on for size…
Tips for preparing winter squash:
and pumpkins that feel heavy for their size. 4Avoid fruits with scuffs, blemishes or wrinkled skin. 4Squash with a short piece of stem attached
delicata squash for filling with stuffing or other ingredients, then baking in the oven. 4Spaghetti squash can be used for just that – spaghetti! It makes a terrific change from pasta
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Winter squash provide powerful antioxidants like vitamins A, C, E, carotenoids and bioflavonoids.
two, simply store them on your counter top or use as an edible centerpiece on your counter or table until ready to use. 4Once cut, refrigerate and use squash within two days.
Tips for choosing winter squash:
4Look for clean, brightly colored squash
when topped with your favorite sauce, not to mention, if you avoid grains, it’s a wonderful food to have on hand to take the place of noodles. 4Use small Sugar Pumpkins for pies, or for baking whole in the oven. The flesh is terrific for thickening soups and stews, and it also adds a gentle sweetness.
4Choose different varieties like acorn and
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
Winter squash are in season now, so stock up while they are available and more affordable, then get creative in the kitchen while you give your body a healthy dose of nutrition!
| THE KING SPEAKS
|
CELIAC DISEASE is Just for Girls By Jordan Middlebrook, aka King Gluten Free
If one in one hundred and thirty-three people are affected by celiac disease, how many can you name off the top of your head that are men? I bet that number is closer to zero than anyone might think. Women see a doctor regularly for mammograms and pap smears. Men need to do the same with prostate checks, but because they feel nothing is ever wrong, they don’t. I know, I’m a man. The stigma surrounding food allergies or food related diseases can be a tough bullet to take for even the manliest of men. If you’re not stereotyped as an “indoorsy” homebody then chances are you’re stereotyped as a sports fan or a tree chopper. Guess which one fears the food challenges? Fact is, most men don’t go to the doctor as often as they should. Celiac disease is for girls because men don’t get tested when they should. They ride out the pain and suffering until it kills them or puts them in the hospital. It’s too bad that these men let it happen. The majority of people diagnosed with celiac disease are women who get properly and promptly tested and accurately diagnosed. The male population has it in for themselves. Men act like the Sean
ABOUT THE AUTHOR
Connery as James Bond type to get through life and celiac disease is just a hindrance to that way of thinking. Celiac disease for men isn’t just a gluten thing, its an ego thing. Men have a vision of who they are and they need to uphold that image to the general public. For example; if you’re six feet tall and have a royal beard, you can’t be a food sissy. For instance, if you’re cutting the lawn as a favor to a friend and the roommate comes out to offer you a beer on a hot day, you have to turn them down. Most men diagnosed with celiac disease don’t want to say they can’t have regular beer. It’s embarrassing. Wings after work? Forget it. In this case, nothing says you’re less of a man than a spinach salad with balsamic dressing at a wing joint. Male diabetics don’t get mocked for having a food related disease. These men stick needles in themselves to protect their very lives. That’s a man! You’ll never hear anyone be teased, shunned or looked down upon because they have diabetes. Celiac disease is a whole other ballgame that people don’t yet understand.
Picking through food and worrying about what’s on their plate; being judged by those around them. If a man can put up a single sheet of drywall and screw it in by himself, he should be able to have a regular beer after work... a full bodied Irish brew, not some watered down, puddle-tasting swill. Celiac disease won’t hurt you right away, just give it time as it slowly destroys your insides, creates malformed cells. Then, those cells become cancerous and it kills you. Men have to get out of the mindset that they are too tough for celiac disease and take that leap to be tested. They need to be aware of some of the 200+ symptoms of celiac disease, and find trust in a medical professional that can help them with an accurate diagnosis. Men die from a stomach ache just to avoid the hospital. Men suffer bloating after a hamburger just to fit in. The simple phrase stands: Men are men. Celiac disease is just for girls...and men who truly care about themselves and their health.
Taking the celiac disease and gluten-free blogging world by storm, Jordan Middlebrook has become a voice and a leader in the celiac community at his site kingglutenfree.com, with his new, different and honest approach to blogging about his daily struggles and brushes with gluten-free food. Reviews, views and news keep readers on their toes as Jordan: King Gluten Free keeps his work real and fresh, and coupling it with more pop culture references than you can shake a stick at.
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It’s scary for men because it brings them down to a level where they can’t even play ball. This is a place that they don’t want to be.
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| NUTRITION | HEALTHY MIND
The Great Pumpkin
(Seeds)
for a Healthy Brain
P
PUMPKIN SEEDS AREN’T JUST PART OF THAT GLOPPY MESS WE SCOOP OUT OF THE PUMPKIN AS WE TRANSFORM IT INTO A SMILING JACK-O-LANTERN. Pumpkin seeds are little powerhouses of nutrition and serious brain food. More and more research shows how some of the top nutrients our brains need are included right inside these tasty seeds.
Don’t miss our helpful how-to for roasting your own pumpkin seeds on page 56. Take a look at the brain-boosting nutrition seeds from the Great Pumpkin provide!
Magnesium
Magnesium is a hot topic in Alzheimer’s disease (AD) research. Not only does magnesium help maintain healthy brain activity in general, it is also shown to have dramatic positive effects in preventing memory decline in models of AD. In humans, magnesium supplementation is
30
shown to enhance cognitive function significantly and to also prevent cognitive decline.
which is believed to be effective to ward off cognitive decline like dementia, in older adults.
With an estimated 50 million Americans deficient in magnesium, this fall is a great time to focus on magnesium-rich foods like pumpkin seeds!
Zinc
Omega-3 Fatty Acids
Omega-3 fatty acids are also known as polyunsaturated fatty acids (PUFAs). Regardless of what you call them, this group of essential fats are vital to a healthy brain. Such a high brain concentration of these compounds led researchers to believe they are important for cognitive function and overall brain health. In fact, low omega-3 fatty acid consumption is associated with an increase in the risk of developing an age-related disease of cognitive decline, like Alzheimer’s disease. One particularly important omega-3 is DHA (docosahexaenoic acid),
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
This essential trace element is only needed in small amounts, but it makes a big impact on how cells in the brain communicate with one another. Researchers from Duke University and Massachusetts Institute of Technology found that zinc is responsible for regulating the signals sent between cells in the learning and memory area of our brains.
Remember to speak to your health care provider before taking these, or any, supplements. Sources: W. Li, J. Yu, Y. Liu, X. Huang, N. Abumaria, Y. Zhu, X. Huang, W. Xiong, C. Ren, X.-G. Liu, D. Chui, G. Liu. Elevation of Brain Magnesium Prevents and Reverses Cognitive Deficits and Synaptic Loss in Alzheimer’s Disease
Mouse Model. Journal of Neuroscience, 2013; 33 (19): 8423. Freund-Levi YF, Eriksdotter-Jonhagen M, Cederholm T, et al. Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD Study. Arch Neurol. 2006;63:1402-8. Freund-Levi Y, Hjorth E, Lindberg C, Cederholm T, Faxen-Irving G, Vedin I, Palmblad J, Wahlund LO, Schultzberg M, Basun H, Eriksdotter Jönhagen M. Effects of omega-3 fatty acids on inflammatory markers in cerebrospinal fluid and plasma in Alzheimer’s disease: the OmegAD study. Dement Geriatr Cogn Disord. 2009;27(5):481-90. Enhui Pan, Xiao-an Zhang, Zhen Huang, Artur Krezel, Min Zhao, Christine E. Tinberg, Stephen J. Lippard, James O. McNamara. Vesicular Zinc Promotes Presynaptic and Inhibits Postsynaptic Long-Term Potentiation of Mossy Fiber-CA3 Synapse. Neuron, 2011; 71 (6): 1116.
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| FOOD |
Recipes Fall is a festive time full of change. Just like the succulent green foliage of summer gives way to shorter, cooler days and turns to more vibrant shades of orange, red and gold, our meals do the same if we’re eating with the seasons as nature intended. And those eye-catching colors are for more than mere décor! Adding fall produce to our diet is a deliciously simple way to boost the nutrient content of every dish. Eating in-season foods keeps our bank account healthy, too! Shop local farms for winter squash and other cool weather crops to maximize your grocery dollar this season. We show you how with a bounty of seasonal dishes from our favorite chefs with recipes to take you from breakfast to dinner. Or you can have breakfast for dinner, as you’ll see in our Week of Gluten-Free Fall Meals! Everyone will love the fun twist of having breakfast favorites for dinner, and you can always make an extra batch of our Pumpkin Pancakes to wrap up and freeze for those busy mornings when only a homemade warm breakfast will do! Turn the page to dig into your new fall favorites!
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/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
| FOOD |
A WEEK OF
Gluten Free Fall Meals This week of meals features that undeniable star of fall – pumpkin – and even has a touch of fun Halloween flair! Use this week of recipes as your guide to create similar meals all month long!
M O N D AY Mexican Fiesta
Roast a plump, juicy chicken for Sunday dinner, recipe page 36, and enjoy an easy evening meal of leftovers on Monday! 4Roasted Lemon Rosemary Chicken tacos, chicken recipe page 36 – make ahead on Sunday for this meal 4Sliced avocado, diced tomato and shredded cheese for topping tacos 4Cilantro Lime Rice, recipe page 43 4Black beans (canned organic black beans, heated on the stove top)
T U E S D AY Soup & Salad
Rich and creamy pumpkin soup is rich in antioxidants and fiber, for a healthy and filling meal! 4Savory Pumpkin Soup, recipe page 34 4Gluten-free crackers 4Butter Lettuce Salad with grapes and your favorite vinaigrette
W E D N E S D AY Breakfast for Dinner
Breakfast for dinner is always a favorite with the kids! 4Pumpkin Pancakes, recipe page 35 4All natural Applegate Farms Sunday Bacon or Chicken Sage Sausage Links 4Eggs any way you like them, optional
T H U R S D AY Slow Cooker Meal
Since dinner cooks while you’re away, you have time to whip up a fabulous fall dessert! 4Slow Cooker Beef Stew, recipe page 37 4Pumpkin Pie Bars, recipe page 39
F R I D AY
Ready for the Weekend!
Kick off the weekend with a cocktail, a simple dinner and a special dessert to set the stage for relaxation! 4Strawberry Mojito Cocktail (for the adults), recipe page 47 4Spooky Spider Pizza for a bit of festive fun, recipe page 42 4Pumpkin Butter Cups, recipe page 38
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| FOOD | PUMPKIN SOUP
SAVORY
Pumpkin Soup DIRECTIONS:
01 02
Preheat oven to 350F.
03
Transfer the pumpkin to a soup pot along with the coconut milk, apple cider and water. Using an immersion blender, blend ingredients until smooth. Heat to a simmer. Adjust flavors as desired, top with freshly ground black pepper and serve.
Spread pumpkin on a sheet pan. Cover with olive oil, sprinkle thyme and garlic, and toss well. Season generously with salt and pepper. Roast in the oven for 45 minutes, or until completely tender.
Makes: 6 Servings Prep time: 10 min Cooking Time: 1 hour
INGREDIENTS:
4 cups fresh pumpkin, peeled and cubed 2 tablespoons extra virgin olive oil Kosher salt, to taste Freshly ground black pepper, to taste 2 sprigs thyme, roughly chopped 4 cloves garlic, minced 1 cup coconut milk* 2 cups apple cider 2 cups water *Be sure to leave the coconut milk in the fridge overnight so it solidifies.
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/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
Pumpkin Pancakes
PUMPKIN PANCAKES | FOOD |
WITH MAPLE PECAN PUMPKIN TOPPING
FOR THE P U M P K I N PA N C A K E S :
¾ cup brown rice flour ¼ cup EACH: coconut flour, tapioca flour, corn starch 2 teaspoons baking powder 1 teaspoon ground cinnamon ½ teaspoon ground ginger ½ teaspoon salt 1 cup milk (dairy- or plant-based) ½ cup pumpkin purée (fresh or canned) 2 Tablespoons pure maple syrup 2 Tablespoons liquid fat (oil, melted butter, dairy-free melted butter substitute) 1 egg
FOR THE PUMPKIN TOPPING: ½ cup pumpkin purée ½ cup milk (dairy- or plant-based) ¼ cup pure maple syrup 1 Tablespoon butter or dairy-free butter substitute 1 teaspoon vanilla extract ½ cup pecans (optional), halves or chopped
01
DIRECTIONS: Combine dry ingredients in a large mixing bowl and whisk to blend.
02
In a separate mixing bowl, whisk together milk, pumpkin, maple syrup, fat and egg.
03
Add liquid ingredients to dry ingredients and whisk until batter is mostly smooth (a few lumps are fine).
04
Spoon ¼ cup portions of batter onto a hot, greased griddle and cook 2-3 minutes per side, until cooked through.
05
For topping, combine all ingredients in a small saucepan and warm until butter is melted. Spoon over pancakes and serve.
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| FOOD | ROSEMARY CHICKEN
ROASTED LEMON
Rosemary Chicken This simple recipe, with only a handful of ingredients, makes the perfect Sunday dinner, and the leftovers make an excellent pulled chicken salad or sandwich for the next week’s lunches!
INGREDIENTS:
1 roasting chicken, 4 – 5 pounds 3 large lemons, halved 1 large bunch of rosemary plus 1 Tablespoon rosemary leaves, chopped Salt and Freshly Ground Black Pepper 1 Tablespoon olive oil
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DIRECTIONS:
01
Preheat the oven to 425F and have a large roasting pan handy.
02
Prepare the chicken by removing giblets (if inside), trimming off excess fat, and washing under cool water. Pat the chicken dry with clean paper towels, then place the chicken in the roasting pan.
03
Place 3 lemon halves inside the chicken body cavity along with the bunch of rosemary and salt and pepper.
04
Rub the olive oil over the top of the chicken, salt and pepper, and sprinkle the rosemary leaves over the top. Squeeze the remaining lemon halves over the chicken, then place the halves around the chicken in the roasting pan.
05
Place the chicken in the oven, uncovered, roasting for 45 minutes, then remove the chicken to baste with pan juices, reduce oven heat to 375F and roast the chicken an additional hour, or until it reaches an internal temperature of at least 170F. 6. Once done, remove the chicken from the oven and tent with foil, allowing the chicken to “rest” for about 15 minutes before carving.
BEEF STEW | FOOD |
HEARTY SLOW COOKER
Beef Stew WITH ROOT VEGETABLES INGREDIENTS
2 ½ pounds grass fed beef stew meat (in cubes from your butcher) 1 medium onion, chopped 1 large sweet potato, peeled and cubed 3 celery ribs, strings removed, chopped 2 large carrots, scrubbed and sliced 2 large parsnips, scrubbed and sliced 1 large turnip, peeled and chopped 3 whole garlic cloves, peeled and minced 1 teaspoon dried thyme Salt and pepper 15 ounce can organic diced tomatoes (with liquid) 2 ½ cups beef broth (or water) 4 tablespoons gluten-free flour (an all-purpose blend used in baking works well) ½ cup cooking liquid
01
DIRECTIONS: Place all vegetables in a 6-quart slow cooker. Add beef on top, then sprinkle with thyme, salt and pepper.
02
Pour tomatoes and broth over the top, then cover and cook on high 6 hours, or on low for 8 hours.
03
About 45 minutes prior to serving, ladle ½ cup of the cooking liquid from slow cooker and combine it with the gluten-free flour in a small bowl, whisking until smooth. Add the mixture to the slow cooker and gently stir to distribute. Place lid back on the slow cooker and let the stew cook about ½ hour to 40 minutes more to thicken.
04
Serve immediately.
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| FOOD |
PUMPKIN BUTTER CUPS
PUMPKIN
Butter Cups
By Chef Lisi Parsons
For a delicious healthy pumpkin flavored creamy snack these are sure to please! These are easy to make and are a great way to get a healthy serving of fat. With zero added sugar and glutenfree, these will please even the most discriminating taste buds.
INGREDIENTS:
¾ cup coconut butter 3 tablespoons coconut oil ¼ cup desiccated coconut ½ cup pumpkin purée 3 tablespoons crushed pecans 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg Recipe Yields: 4 servings Active Time: 30 minutes
DIRECTIONS:
01
Melt coconut butter and coconut oil in microwave.
02 03 04
Add in shredded coconut and pecans.
05
Spoon pumpkin mixture into silicon cupcake cups, about a ¼ inch.
06
Place these cups in freezer for about 10 minutes to allow mixture to harden.
07
Remove from freezer and spoon in a small amount of the reserved coconut mixture.
08
Return to freezer for another 10 minutes to allow mixture to harden.
09
Remove from freezer and add more pumpkin mixture to top of silicon mold and return to freezer for another 10 minutes.
10
When ready to eat, remove mixture from cups and place on counter for 5-10 minutes.
Reserve ¼ cup of this mixture. Mix in pumpkin puree, cinnamon and nutmeg to the remaining mixture and stir well.
*Make extra and leave in the freezer and remove as you are ready to enjoy; these make a great after school snack too.
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This is a decadent gluten-free pumpkin pie bar that will have everyone asking for seconds! These are great to serve with creamy pumpkin ice cream or a warm cup of coffee. With a vegan option, everyone can enjoy these. You will want to make two batches because your family and guests will devour them.
PUMPKIN PIE BARS | FOOD |
Pumpkin
PIE BARS By Chef Lisi Parsons
F O R T H E C R U S T:
1 ½ cups almond or macadamia flour ½ cup coconut flour 1 tablespoon desiccated coconut 2 tablespoons coconut oil 1 teaspoon grain-free baking powder (you may use regular baking powder if you wish) 1 large egg (or 1 flax egg* for vegan option) 1 teaspoon ground cinnamon
FOR THE FILLING: 15 ounces pumpkin purée (fresh or canned) 1 tablespoon coconut oil 2 large eggs (or 2 flax eggs* for vegan option) 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg ¾ teaspoon stevia powder
*To substitute flax “eggs” for whole eggs: For one egg, combine 1 Tablespoon flaxseed meal (not whole flaxseed) with 3 Tablespoons warm water; stir and allow to rest several minutes to thicken.
01 02
DIRECTIONS: Preheat oven to 375F. Line a 12-inch x 8-inch glass-baking pan with parchment paper.
03
Combine all ingredients for filling in food processor or blender and combine until all ingredients are mixed together. Pour into a bowl and place in refrigerator while you prepare the crust.
04
Combine all ingredients for crust into a food processor and mix until all ingredients are evenly distributed. The crust will have a granular consistency.
05
Press crust onto the parchment lined baking pan and roll with a plastic cup or small rolling pin to form an even crust.
06
Bake crust for 10 minutes and then remove from oven.
07
Pour pumpkin filling over crust that you just removed from oven and spread until evenly distributed.
08 09
Sprinkle crushed pecans over top of mixture. Bake for 25-30 minutes or until filling is cooked through.
Recipe Yields: 18 servings Active Time: 30 minutes
CHEF’S TIP:
These pumpkin pie bars freeze very well so make extra and store in an air tight freezer container. You can enjoy these directly out of the freezer, no thawing required!
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| FOOD | PUMPKIN BUTTER
PUMPKIN
Butter INGREDIENTS:
4 cups pumpkin purée (fresh or canned) ½ cup pure maple syrup ½ cup apple juice 2 Tablespoons lemon juice 2 teaspoons ground ginger ½ teaspoon ground cinnamon ½ teaspoon nutmeg ¼ teaspoon salt
DIRECTIONS:
01
In a large saucepan, combine all ingredients.
02
Bring to a boil over medium-high heat, then reduce heat to low. Cook pumpkin mixture 30 minutes, stirring occasionally to prevent sticking.
03
Spoon hot mixture carefully into glass jars and seal. Cool to room temperature and store in the refrigerator for up to 1 month. Note: For longer storage, spoon pumpkin butter into freezer containers, cool to room temperature, top with tight-fitting lid, then freeze up to 3 months.
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PARSNIPS | FOOD |
Parsnips ROASTED
Roasting root vegetables is an excellent way to bring out the natural sweetness and enhance their flavor. Even if you’re not a fan of parsnips, this recipe is worth trying – it may change your mind!
INGREDIENTS
1 pound parsnips, scrubbed and ends trimmed ½ Tablespoon olive oil ¼ teaspoon salt Fresh ground black pepper, optional and to taste Desired herbs or spices (cumin, rosemary, thyme, etc. are great choices for parsnips)
CHEF’S TIP:
01
DIRECTIONS: Preheat oven to 400F. Grease a baking dish with oil.
02
Cut parsnips in half cross-wise, then cut each half into 4 “sticks” lengthwise. Place the pieces in a bowl and toss with remaining ingredients.
03
Roast 40 minutes, or until desired tenderness. Turn once, half way through cooking time (at the 20-minute mark).
04
Remove parsnips from the oven and serve immediately.
This method of roasting can be applied to most firm textured vegetables. Adjust cooking time depending on type veggie, size of pieces and desired doneness. OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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| FOOD | SPOOKY SPIDER PIZZA
If you celebrate Halloween, here’s a quick and easy festive twist on the traditional Friday night pizza. Kids love making the spiders on top!
DIRECTIONS:
01
Remove pizza from packaging and follow directions on the package for preheating oven and baking.
02
Before baking your pizza, decorate it with large pepperoni “spider bodies” and thin strips of red pepper (4 on each side of the pepperoni) for “legs” and black and/or green olive “spiders”, if you like.
03
Bake pizza as directed and serve.
INGREDIENTS:
1 frozen Gluten-Free Cheese Pizza (like Freschetta brand*, or use your favorite brand of gluten-free pizza, or make your favorite homemade pizza) Pepperoni slices (large spider body) Thin Red Pepper strips (large spider legs) Black Olives, some halved (small spider body), others halved and sliced (legs) Green Olives, some halved (small spider body), others halved and sliced (legs)
Pizza
SPOOKY SPIDER
42
*Freshcetta Gluten-Free Cheese and Pepperoni Pizzas are certified by the Celiac Support Association and are available at a variety of major supermarkets like Publix, Kroger and Wal-Mart Superstores. To find this product near you, visit Freschetta’s Product Locator at http://www.freschetta.com/ where-to-buy.htm.
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
CILANTRO LIME RICE | FOOD |
CILANTRO LIME
Rice
DIRECTIONS: This simple side dish adds a bit of festive flavor to any meal!
INGREDIENTS
1 cup basmati rice (or other rice of your choice) 2 cups chicken broth (or vegetable broth, or water), heated to boiling ½ Tablespoon olive oil ½ teaspoon salt ½ cup chopped cilantro leaves Juice from 1 lime
01
In a 2-quart sauce pan over medium-high heat add oil and rice and cook 2-3 minutes, stirring constantly until rice becomes less opaque and more white.
02
Add salt, cilantro leaves and lime juice, then carefully pour in the hot liquid, cover the pot immediately and reduce heat to low.
03
Cook without uncovering for 25-30 minutes, until all liquid is absorbed.
04
Fluff rice with fork and serve.
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| FOOD | CHIFFON CAKE
CHAMPAGNE-COINTREAU
Chiffon Cake WITH ORANGE FROSTING
4
I created this cake while at Barr Mansion in Austin. This is the GF version. In case you are worried about giving this cake to children, the alcohol in the Champagne and Cointreau evaporates during baking. Only the flavors stay. Yield: Two 8”or 9” cake layers Prep Time: 20 min. Baking time: 45-50 min. Freezing time: 1-2 hours Oven Temp: 350F
By Chef Alain Braux
ORANGE FROSTING INGREDIENTS:
14 to 16 ounces gluten-free powdered sugar, sifted if clumpy 4 ounces cold coconut oil cut in small pieces 4 ounces cold non-hydrogenated margarine cut in small pieces 2 ounces orange juice concentrate ½ teaspoon orange extract Candied orange slices (optional) Yield: This recipe is enough to ice this size cake. This recipe is GFCF
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CHIFFON CAKE | FOOD |
CHIFFON CAKE INGREDIENTS: Step 1:
8 ounces gluten-free pastry flour mix 8 ounces Turbinado sugar 1 Tablespoon baking powder ½ tsp sea salt
Step 2:
4 ounces dry champagne 2 ounces Cointreau liquor 2 ounces concentrated orange juice 3 ounces olive oil 4 ounces egg yolks (about 6)
Step 3:
8 ounces egg whites (about 6) ¼ tsp sea salt 1 knife tip cream of tartar 2 ounces Turbinado sugar
01
ORANGE FROSTING DIRECTIONS: Weigh the sifted powdered sugar into your mixer’s bowl. Cut the cold coconut oil and margarine in small pieces.
02
With the paddle attachment on, start the mixer on slow speed and mix until the frosting gets together. Switch to medium speed and cream well. Add the concentrated orange juice and extract a little at a time until you reach the desired consistency.
03
Switch tool to a whisk and whip well on high speed until light and fluffy. If frosting is getting too soft, place it in your refrigerator until it firms up.
04
Ice your cake as you usually would. Decorate with candied orange slices.
01 02
CHIFFON CAKE DIRECTIONS: Preheat your oven to 350F. Prepare your pans. Grease them with soft coconut oil or olive oil spray. Sprinkle them with white rice flour. Tap out the excess. Or, cut 2 pieces of baking paper to the size of the pan bottom. Spray, stick and spray again.
03
Weigh and sift all ingredients in Step 1 into a large mixing bowl.
04
Weigh all wet ingredients in Step 2 into a large measuring cup.
05
Weigh egg whites, salt, cream of tartar and sugar into your mixer’s bowl. Start whipping them with the whisk attachment at medium speed.
06
Meanwhile mix the wet ingredients into the large bowl of dry ingredients with a hand whisk. Make sure there are no lumps left.
07
When the egg whites are light and foamy, increase the mixer’s speed to high until your meringue is at the soft peak point. Turn mixer off.
08
Fold half of the meringue into the batter in the large bowl gently with a rubber spatula to lighten the mix. Add the rest of the meringue and fold carefully.
09
Spread evenly into the two prepared pans. Bake right away on the middle rack for about 45-50 minutes or until s small knife’s blade come out clean.
10
Cool down. De-pan and freeze the cake layers. The reason for freezing it is that it is a very soft sponge cake and it will be too difficult to ice if it’s only refrigerated.
For more delectable gluten and dairy free recipes like this, see Chef Alain’s book, Living Gluten and Dairy-Free with French Gourmet Food
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| FOOD | DAIRY-FREE ICE CREAM
Garam Masala Pumpkin
ICE CREAM By Chef Lisi Parsons
Here is a heavenly pumpkin dairy-free ice cream you can feel good about eating! This creamy, healthy ice cream has zero added sugar and it is easy to make because you do not need an ice cream maker. And with the addition of the Garam Masala, a popular Indian spice, this will be an exciting treat for your dinner guests and is a dessert you can serve any day of the week.
DIRECTIONS:
01
Mix the coconut milk, pumpkin purée, salt, garam masala, nutmeg and stevia in a blender and combine well.
Recipe Yields: 4 servings Active time: 20 minutes
02
In a bowl, stir the egg yolks until well combined.
INGREDIENTS:
03
Place mixture from blender into a saucepan and warm over medium heat.
04
Add egg yolks and stir with whisk constantly and scraping bottom of pan with a wooden or silicon spoon.
05
Cook until mixture becomes thickened, just enough to coat wooden spoon; remove from heat.
06
Allow to cool completely and then pour into a loaf pan and place in freezer overnight. (Alternatively, if you have an ice cream maker, pour into ice cream maker until creamy ice cream is formed.)
07
Remove ice cream from freezer and allow to soften slightly and then add to blender or food processor and blend until creamy.
08
Return to loaf pan and freezer for about 30 minutes and ice cream will be ready to scoop.
15 ounces pumpkin purée (canned or fresh) 5 egg yolks 1 cup canned full fat coconut milk ¼ teaspoon salt 1 tablespoon garam masala (find this spice blend on the baking aisle or in the international foods section of your supermarket with Indian foods) ½ teaspoon grated nutmeg ½ teaspoon granulated stevia Crushed pecans Loaf pan, for freezing mixture
*If you cannot find garam masala you may substitute ground cinnamon.
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| FOOD | FALL HARVEST PUNCH
Punch
FRUITY FALL HARVEST
Let the kids sip a glass of all-natural apple juice while the adults enjoy tall glasses of this chilled wine-based punch!
INGREDIENTS:
1 bottle (750 ml) of your favorite red wine 2 organic apples, diced 2 organic pears, diced 1 cup red seedless grapes, halved Sparkling water (Like San Pellegrino)
DIRECTIONS:
01
Combine wine and fruits in a pitcher, cover and chill overnight (or up to 3 days).
02
To serve, fill large wine glasses half full with ice, pour glasses nearly full with wine (and some fruit, if you like) and top it off with a couple of ounces of sparkling water. Always consume alcohol responsibly.
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| FOOD | RASPBERRY CRUMBLE TART
Raspberry
CRUMBLE TART
By Laurie Sadowski
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RASPBERRY CRUMBLE TART | FOOD | Simplicity at its best, this tart comes together in a matter of minutes. It’s the perfect showpiece to highlight delicious ripe raspberries!. Free of: gluten, nuts, peanuts, seeds, yeast Yield: 10 slices
INGREDIENTS:
1 ½ cups sorghum flour ½ cup millet flour ½ cup arrowroot starch 1 ¼ teaspoons xanthan gum ½ teaspoon fine sea salt 1 cup vegan buttery spread 2⁄3 cup plus 1 tablespoon unrefined cane sugar 1 ½ teaspoons vanilla extract Finely grated zest of 1 small lime 2 ½ cups fresh raspberries
ABOUT THE AUTHOR
01
DIRECTIONS: Position an oven rack in the middle of the oven. Preheat the oven to 350 degrees F. Lightly oil a 9-inch tart pan with a removable bottom.
02
Put the sorghum flour, millet flour, arrowroot starch, xanthan gum, and salt in a large bowl. Stir with a dry whisk to combine.
03
Put the buttery spread, 2⁄3 cup of the sugar, and the vanilla extract in the bowl of a stand mixer or a large bowl. Turn the stand mixer or a hand mixer on medium-low speed and beat until well combined.
04
Turn the mixer to low speed. Gradually add the flour mixture, beating just until a soft dough forms. Scoop out about 1 cup of the mixture to use for the topping and put it in a small bowl; refrigerate the topping.
05
Press the remaining mixture evenly into the bottom and up the sides of the prepared pan to form a crust. Prick the crust with a fork about twenty times.
06
Bake on the middle rack for 20 minutes, until firm but not brown.
07
Put the remaining tablespoon of sugar and the lime zest in a small bowl. Stir until well combined.
08 09
Evenly distribute the raspberries on top of the crust.
10
Bake for 32 to 38 minutes, until the raspberries are bubbling and the edges of the crust and the topping have just started to turn golden. Let cool to room temperature before serving.
Sprinkle with the sugar mixture. Remove the topping from the refrigerator and sprinkle it over the raspberries, gently squeezing the topping so it forms small clumps.
Laurie Sadowski lives in Ontario, Canada, where she is an active food writer, certified personal trainer s pecialist and nutrition and wellness specialist. Laurie has two degrees in music (education and musicology) and spends the majority of her time spreading awareness about balanced living, cooking, and baking as well as continuing research in modern music and art. Her creativity in the kitchen began when she was diagnosed with celiac disease. After winning the vegetarian category of a national recipe competition, she became a vegan food columnist for her local newspaper. Laurie’s cookbook series, The Allergy-Free Cook, includes The Allergy-Free Cook Bakes Bread, The Allergy-Free Cook Bakes Cakes and Cookies and The Allergy-Free Cook Makes Pies and Desserts. Laurie blogs about vegan and gluten-free cooking and baking at lauriesadowski.wordpress.com. You may also visit her at lauriesadowski.com.
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| FOOD | LEMON TARTS
Shortbread Lemon Tarts
WITH WHITE CHOCOLATE DRIZZLE By Laurie Sadowski
Delicate and delicious, these distinctive tarts feature a shortbread crust filled with lemon pudding that is topped with a drizzle of homemade white chocolate. Be sure to zest the lemons before juicing them. Free of: nuts, peanuts, seeds, and yeast Makes: 18 tarts
SHORTBREAD CRUST INGREDIENTS:
1 cup sorghum flour 1⁄3 cup confectioners’ sugar, sifted ¼ cup arrowroot starch ¼ cup quinoa flour 1 ¼ teaspoons xanthan gum 1⁄8 teaspoon fine sea salt 10 tablespoons vegan buttery spread Tapioca flour, for rolling Note: Can be prepared up to 1 day in advance.
LEMON FILLING INGREDIENTS:
1 tablespoon lemon zest ½ cup freshly squeezed lemon juice ¼ cup tapioca flour 2 tablespoons sorghum flour 1 cup nondairy milk 1⁄3 cup agave nectar ¼ cup water 1⁄8 teaspoon fine sea salt
W H I T E C H O C O L AT E TOPPING INGREDIENTS:
2.3 ounces (65 grams) cacao butter (see tips, below) 2 ½ tablespoons nondairy milk 1 tablespoon agave nectar ½ teaspoon vanilla extract 1⁄8 teaspoon fine sea salt 3 tablespoons confectioners’ sugar, sifted 52
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DIRECTIONS 01 02 03 01 02
T O F I L L T H E TA R T S :
Before you begin, have two or three muffin pans with a total of eighteen muffin cups ready.
Remove the cooled crusts from the pans and put them on a plate. Spoon the filling into the crusts until they are full. Refrigerate the tarts for 2 hours.
TO MAKE THE TOPPING: Put about 1 inch of water in a small saucepan and bring it to a simmer over medium heat. Put a glass bowl inside the saucepan, making sure it doesn’t touch the water but creates a seal with the saucepan to trap the steam produced by the simmering water.
03
Put the cacao butter, nondairy milk, agave nectar, vanilla extract, and salt in the bowl. Cook until the cacao butter is completely melted, then whisk until all the ingredients are well combined.
04
Add the confectioners’ sugar and whisk until the mixture is smooth. Remove from the heat.
05
Fill a large bowl about halfway with ice cubes. Pour just enough cold water over the ice to cover it. Set a small glass bowl that can accommodate the cacao butter mixture on the ice cubes. Pour the cacao butter mixture into the bowl and whisk it slowly for about 2 minutes, until the mixture is opaque and starts to thicken.
06
Remove the tarts from the refrigerator. Drizzle the cacao mixture over the filling in each tart. Refrigerate for 1 hour before serving. Tips: 4The best way to know if you have the correct amount of cocoa butter is to weigh it yourself. 4If you don’t have a 3-inch round cookie cutter, use the rim of a glass that measures about 3 inches in diameter.
01
FOR THE SHORTBREAD CRUSTS:
TO BAKE THE CRUSTS: To bake the crusts, position an oven rack in the middle of the oven. Preheat the oven to 325 degrees F.
02
Remove the crusts from the freezer and bake for 10 minutes.
03
Use a spoon to press down any parts of the crusts that puffed up while baking.
04
Bake for 4 to 8 minutes longer, until the crusts are dry and just starting to turn golden at the edges. Let cool completely in the pan.
01
Put the sorghum flour, confectioners’ sugar, arrowroot starch, quinoa flour, xanthan gum, and salt in a food processor. Pulse about ten times until well combined.
02
Add the buttery spread. Pulse until the mixture begins to stick together and form clumps. To test, squeeze a small amount of the mixture in your hand. If it doesn’t stick together, pulse the mixture a few more times, being careful not to over process it.
03
Lightly flour a clean surface with tapioca flour. Transfer the dough to the surface. Lightly dust a rolling pin with tapioca flour and roll out the dough until it is about 1⁄8 inch thick. Cut the dough using a 3-inch round cookie cutter (see tips). Transfer the dough to a muffin cup using a pastry scraper or butter knife, gently pressing the dough into the bottom and halfway up the sides of the muffin cup with your fingers to form a crust. If the dough cracks, patch it with your fingertips. If the dough breaks, reroll it. Repeat with the remaining dough, rerolling scraps as needed, to form all eighteen crusts. Important: The sides of each crust should extend no more than halfway up the sides of the muffin cup.
04
Prick each of the crusts with a fork twice. Put the crusts in the freezer for 30 minutes.
01
TO MAKE THE FILLING: Put the lemon juice, tapioca flour, and sorghum flour in a small bowl and whisk until smooth.
02
Put the nondairy milk, agave nectar, water, lemon zest, and salt in a medium saucepan and whisk to combine. Cook over medium-high heat, stirring occasionally, just until the mixture begins to bubble.
03
Add the lemon juice mixture, whisking constantly.
04
Cook and whisk over medium heat until thickened, 1 to 2 minutes. The mixture should be thick enough to coat the back of a spoon. Remove from the heat and let cool for 10 minutes.
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| FOOD | CUPCAKES
SWEET AUTUMN LEAF
Cupcakes So simple to make, yet so impressive on your holiday table, these light vanilla cupcakes are topped with fluffy white frosting and decorated with colorful candy leaves, for the perfect festive touch!
CUPCAKE INGREDIENTS:
1 ½ cups all-purpose gluten-free flour blend (like King Arthur Multipurpose Gluten-Free Flour) 2 teaspoons baking powder ¼ teaspoon salt ¼ cup + 2 Tablespoons butter (or dairy-free butter substitute) ¾ cup granulated sugar ½ cup milk (dairy- or plant-based, your choice) 2 eggs 1 teaspoon pure vanilla extract ½ teaspoon ground cinnamon, optional
D E C O R AT I V E C A N DY L E AV E S INGREDIENTS:
2 cups gluten-free white chocolate pieces (Hershey’s White Chocolate Chips are gluten-free, according to the company’s website.) 2 Tablespoons coconut oil Leaf shaped plastic candy molds Natural oil based powdered food colors in yellow, green orange (see Editor’s Picks on page 59 for Gigi’s favorite natural colors!)
FLUFFY WHITE FROSTING INGREDIENTS:
¾ cup unsalted butter, softened to room temperature (or substitute dairy-free butter substitute) 3 ½ cups confectioners’ sugar 1 Tablespoon heavy cream or milk (or dairy-free milk of choice)
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DIRECTIONS 01
TO MAKE THE TOPPING: Preheat your oven to 350F and line a 12-section cupcake pan with paper liners.
02
Combine flour, baking powder and salt in a bowl and whisk to combine.
03
In a separate bowl, mix butter and sugar together until fluffy; add eggs one at a time and then add in vanilla.
04
Gradually stir milk into the wet ingredients, then combine wet and dry ingredients, mixing until batter is smooth. Add cinnamon if using.
05
Divide batter evenly between sections of pan and bake 12-15 minutes until tops rise and cakes spring back lightly when touched.
06
Cool cupcakes completely while you prepare the frosting.
01
F O R T H E D E C O R AT I V E C A N DY L E AV E S : In a double boiler, melt white baking pieces with coconut oil, stirring occasionally. Do not overheat the chocolate, as it may harden.
02
Divide the melted white chocolate into small batches in bowls for coloring. The number of bowls required depends on how many different colors of leaves you are making.
03
Add the oil-based coloring to the melted white chocolate as directed on the coloring packaging (be sure you are using a coloring that is gluten-free and one that is for use with melted baking pieces – you will need an oil-based product for this. Liquid, water-based, food colorings will cause your chocolate to seize.)
04
Stir color into melted white chocolate until desired shade is achieved.
In a stand mixer, or with hand mixer, whip softened butter until light and fluffy.
05
Spoon colored chocolate into leaf candy molds and set aside to harden.
02
Gradually add sugar, 1 cup at a time, blending after each addition.
06
03 04
Add milk and mix again to incorporate.
Once cupcakes are cooled and frosted and candies are set completely, decorate frosted cupcakes with candy leaves.
01
FOR THE FLUFFY WHITE FROSTING:
Frost cooled cupcakes by spreading or piping frosting on.
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| FOOD | PUMPKIN SEEDS
HOW TO ROAST YOUR OWN
Pumpkin Seeds YOU WILL NEED:
Seeds from 1 large pumpkin, reserve pumpkin for another use 3 - 4 cups water 1 Tablespoon oil
01 02
DIRECTIONS: Preheat your oven to 250F. On your counter top, separate the seeds from the fibrous strings you removed from the pumpkin.
03
Place seeds in a colander and rinse under cold water.
04
In a large saucepan, bring water to a boil, then add the seeds, reduce the heat to low and let simmer for 10-15 minutes.
05
While the seeds simmer, line a large baking sheet with paper towels. When the seeds have simmered about 15 minutes, transfer them to the paper towel lined tray to dry. Pat dry with more paper towels, then place seeds in a mixing bowl and drizzle with oil and toss.
06
On a clean baking sheet that is lightly greased, spread oiled seeds out in a single layer.
07
Place the pan in the oven and remove to stir seeds every 15 minutes, cooking for 1 hour total.
08
Once seeds are finished roasting, turn off oven, remove pan and allow seeds to cool completely on pan. They will become crispy as they cool. Store completely cooled seeds in an airtight container. Note: You may add salt or other seasonings when you toss the seeds with oil before roasting.
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| FOOD | CARAMEL APPLES
FESTIVE
Caramel Apples INGREDIENTS:
8 large apples, washed under hot water and dried (to remove waxy coating, if any) 8 wooden craft sticks or skewers (you can also use chopsticks) 2 cups light brown sugar, firmly packed 1 3/4 cups heavy cream 3/4 cup corn syrup (Wholesome Sweetners makes organic GMO-free corn syrup.) 2 tablespoons butter ½ teaspoon salt Decorative sprinkles and candies in festive autumn colors* *For gluten-free sprinkles, try companies like India Tree and Let’s Do Sprinkelz.
DIRECTIONS:
01
Line a large cookie sheet with parchment paper.
02
With apples stem end up on the counter or a large tray, push 1 wooden stick into the center of each apple.
03
Combine the sugar, cream, corn syrup, butter and salt in a 2-quart saucepan; bring to a boil over medium-high heat and cook until the mixture registers 250F on a candy thermometer (this takes 10-12 minutes, but a candy thermometer is essential to perfect caramel coating).
04
Remove caramel from heat and allow to cool slightly, then stir caramel vigorously with a sturdy wooden spoon.
05
Dip apples one at a time into the caramel, rotating to coat to the stem. Pull each apple out of the caramel, allowing excess caramel to drip back into the saucepan.
06
Place dipped apples on the lined baking sheet. (If coating with sprinkles, have a bowl of sprinkles ready for rolling dipped apples in before caramel sets.)
07
Once apples are dipped in caramel (and in sprinkles, if using), refrigerate apples until set. Note: If caramel becomes too stiff to work with, simply return the saucepan to very low heat, stirring constantly, to rewarm.
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/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
EDITOR’S PICKS | PRODUCTS |
02
01
CONFECTION CRAFT NATURAL COLORS
When you want to make a festive treat like our Sweet Autumn Leaf Cupcakes (recipe, page 54) but you don’t want to add artificial colors to your diet, Confection Craft Natural Colors are the answer! Their natural food colorings are made from beets, annatto, spinach, carrots, cabbage, turmeric and saffron, combined with plant glycerin and or maltodextrin from plants. They are vegan, dairy and wheat free and do not contain soy or any artificial ingredients. Be sure to visit their website for all your all-natural decorating needs!
WHOLESOME SWEETENERS ORGANIC GMO-FREE CORN SYRUP
Because sometimes, you need corn syrup in your sweet treats! When you find yourself making holiday recipes like our Festive Caramel Apples (recipe, page 58) or pecan pie for Thanksgiving, you can indulge with confidence that Wholesome Sweeteners corn syrup is GMO-free. Be sure to visit them at wholesomesweeteners.com to find their products near you!
MADDOX WOOD DESIGNS
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You never know who, or what, you’ll run into at your local Whole Foods Market. I was so happy I spied Maddox Wood Design on a recent market visit! I couldn’t leave without a hand carved paring knife, which is now one of my prized kitchen possessions. Hand crafted with unsurpassed skill, you must check out Tracy Maddox’s custom pieces! You can find this Sugar Hill, GA based company on Facebook.
03
BOLTHOUSE FARMS 100% CARROT JUICE
I’m not typically a fan of drinking my fruits and veggies, but I absolutely can’t get enough of this carrot juice! After 9-hour flights and many train rides on our recent trip to Europe, I swear by this as my “No jet lag elixir”. Try it! Check out all the juice offerings from Bolthouse here. OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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| BEAUTIFUL YOU |
AN INTERVIEW WITH PSYCHODERMATOLOGIST, DR. JOSIE HOWARD, BY BEAUTY WRITER AND MAKEUP ARTIST, KAVITA KAUL
W
When it comes to the phrase “beauty is only skin deep�, Dr. Josie Howard knows that is simply not true. A psychiatrist specializing in the field of psychodermatology, Dr. Howard sits on the advisory board at Simple Skincare. As a Makeup Artist, Beauty Writer, sufferer of adolescent acne and still temperamental skin, I was intrigued by her expertise and wanted to find out more.
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KK: Tell me more about your specific field, psychodermatology. I had no idea such a thing even existed and am personally thrilled and relieved that it does! To everyone out there, what does this mean?
Skin conditions that affect mental health include conditions such a psoriasis, eczema, alopecia areata, and acne; all conditions that are visible and can be worsened by stress, anxiety, and depression.
JH: Psychodermatology is a broad field that deals with the interactions of skin and emotions. Think of it in two main categories -- skin conditions that affect mental health, and mental/emotional conditions that affect skin.
The second category, mental/emotional conditions that affect skin, includes conditions like skin picking and compulsive hair pulling (trichotillomania), where the habit creates a dermatologic condition (such as skin lesions or hair loss).
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
| BEAUTIFUL YOU |
There is some overlap between the categories as well. For instance, acne can be worsened by stress and can cause stress and anxiety. Due to the high visibility of acne, which usually peaks during the key years of identity formation, it’s often accompanied by compulsive picking, which can lead to worsening of the acne as well as scarring. KK: What led you to this specific field?
JH: I have always had an interest in the mind-body connection and the many ways our mental and physical health are intertwined. One of the first patients I saw on my medical school psychiatry rotation had a psychodermatologic condition, as did one of my patients on my dermatology rotation. This led me to look further into the field, and I became fascinated as I learned about the reasons this both makes sense as a field, and is something
that is an unrecognized need for many patients. One of the things that struck me in medical studies was learning that during weeks three through eight of fetal development, three layers of cells are formed that eventually become all the cells and organs in the body. One of these layers, the ectoderm, becomes just two things, skin, its associated cells and tissues, and the
OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
61
| BEAUTIFUL YOU |
nervous system. So our brain and skin are derived from the same embryonic layer of cells!
KK: What three emotional tools would you say every woman needs in her toolbox, to ensure she is in her best mental state, and therefore her feeling her best self?
Finally, I have personally always suffered from sensitive, acne-prone skin and had noticed the impact of stress on my own skin’s appearance, so I also felt a personal connection. KK: What in your experience is the impact of stress and emotional wellbeing on the skin? JH: Stress impacts the skin in a number of ways.
Stress impacts skin in many ways - from a cellular level to how we see ourselves in the mirror.
First on a biological level, we know that it impairs the moisture barrier (making it more vulnerable to irritants and dehydration) and delays healing.
in an inordinately negative light; some psychiatrists call this a “negative filter” through which we see the world when under stress.
One fascinating study was done at the University of California San Francisco on medical students, using tape stripping which is often used as a research method for creating a small wound so that healing can be measured. Tape was stripped from the skin of students just before exams and then again just after spring break. There was an interesting finding: Not only were the wounds more severe in the pre-exam students, but they were also much slower to heal.
KK: And what is the impact of troubled skin on our psychological/emotional state?
On a cellular level, pro-inflammatory stress hormones as well as stress chemicals (called neuropeptides) released from nerve endings are released causing a cascade of skin reactions to emotional distress. Second, when under stress people often either neglect their skin, or they may start to pick at their skin as a form of anxiety release. These habits then lead to a worsening of skin sensitivities. Finally, when we are under stress, our perception is often distorted in such that we may see ourselves and our skin,
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JH: Chronic skin conditions can have a tremendous effect on one’s emotional state because they are often so highly visible. If they are worsened by emotional distress it can feel like one is wearing his or her emotions on their skin, exposed for the world to see. Moreover, there is often a great deal of misunderstanding about conditions being contagious, leading to a sense of isolation and shame for many patients. Another important thing to consider is that conditions such as acne, strike at a vital period in which one is gaining a sense of self in the world, particularly regarding self image, social interactions, and romantic attractiveness. Because of this, the experience of severe acne during adolescence can have a life long impact and can be particularly traumatizing if it recurs during adulthood.
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
JH: First, the ability to connect what one is experiencing in one’s body with one’s emotional experience. For instance, if you begin to itch uncontrollably or break out in hives, can you identify this as a signal from your body that you are under stress and need to attend to your emotional state? If you are a stress responder, the proportion of people who are also stress responders varies according to condition; for example, with psoriasis, it’s about 60%. Second, the ability to self-soothe; once you realize you are stressed, are you able to effectively call on your resources to care for your self? Whether that involves doing yoga, taking a walk, reading a book, deep breathing, or talking to friends. And finally, working on having a consistent sense of identity that is independent of your skin’s appearance. Counter-intuitively, this can lead to a more confident sense of self, which can result in better skin care and more beautiful, healthy skin! KK: There seems to be much shame attached to imperfection these days. What is your take on this? JH: Embrace imperfection. It’s what makes each of us distinct individuals. I always think of Cindy Crawford’s mole; her so-called imperfection made her distinct and helped her become a supermodel. To learn more about Josie Howard, MD, and her psychiatry and psychodermatology practice, visit her website at josiehowardmd.com.
World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free diet, along with a comprehensive roadmap to a gluten-free lifestyle. “If you’re new to the gluten-free diet, this is the first book you should buy. If you already have a shelf full of gluten-free books, make room for Gluten Freedom.” Amy Ratner, Editor, Gluten-Free Living
MGH Photography
3
Dr. Alessio Fasano Founder and Director of the Center for Celiac Research at Massachusetts General Hospital
MGH Photography
“An engaging, comprehensive, and easy read, Gluten Freedom is an excellent reference for those with gluten-related disorders, their caregivers, physicians, dietitians, and the general public as well. Dr. Alessio Fasano and Susie Flaherty are to be congratulated for this myth-dispelling must-have work.” Marilyn G. Geller, CEO, Celiac Disease Foundation.
“This tremendously valuable book provides clear and understandable information about the history of gluten sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge about identification and treatment. —James M. Perrin, MD, FAAP, Professor of Pediatrics, Harvard Medical School, MassGeneral Hospital for Children
www.celiaccenter.org Portions of proceeds of sale of book support Center for Celiac Research.
Susie Flaherty Communications Director Center for Celiac Research
| BONUS |
baking SUBSTITUTIONS
If you live another “free” in addition to being gluten-free, baking becomes even more challenging. That is especially true during the holidays when most of us are baking more, recreating those family favorites for all to enjoy! Two of the most commonly requested substitutes in gluten-free, allergen-free baking are for dairy products like butter and milk, and for egg replacers in egg-free baking. Use these suggestions for substituting these common ingredients. With the holidays just around the corner, they are sure to come in handy! 66
Dairy Substitutes for Baking FOR…
SUBSTITUTE…
Liquid milk................ An equal amount of plant-based “milk” beverages made from rice, soybeans, coconut, certified gluten-free oats, hemp seeds, flax seeds, sunflower seed kernels, almonds, cashews, hazelnuts, and other nuts. Buttermilk................. For each cup of buttermilk, add 1 Tablespoon white vinegar to a 1 cup measuring cup, then add dairy-free milk of your choice to equal 1 cup total liquid. Stir and let stand 5 minutes prior to using. The mixture will appear curdled, but it is fine to use and will yield the same results as buttermilk in baked goods. Butter......................... An equal amount of plant-based butter substitutes (like Nutiva or Earth Balance), coconut oil (works in most recipes but will lend a slightly sweet coconut flavor). Cream Cheese............ An equal amount of plant-based “cheese” products like Daiya (for nut-free), nut or soy based spreads.
/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE
| BONUS |
Egg Replacements for Baking
Replacing eggs in baking can be tricky and not all egg replacers work well in all applications, so a bit of experimentation may be in order. Here are a few options along with where they work best.
In breads, muffins, cookies, and brownies, try: 4¼ cup fruit purée like banana (will add a banana flavor), pumpkin (will add orange color and mild pumpkin flavor) or applesauce (the most neutral option) for each egg called for 4¼ cup yogurt (dairy or dairy-free) in place of 1 egg For cream pies, puddings and quiche try: 4¼ cup soft tofu for each egg For pancakes, muffins and breads, try: 4Flax egg: 1 Tablespoon flaxseed meal + 3 Tablespoons warm water; stir and allow to stand 2 minutes to thicken; equals 1 egg 4Chia egg: 1 Tablespoon chia seed + 3 Tablespoons warm water; stir and allow to stand 2 minutes to thicken; equals 1 egg For savory dishes that require eggs as a binder (like in meat loaf), for each egg called for try: 43 Tablespoons of cooked rice or cooked gluten-free oats or certified gluten-free bread crumbs 42 Tablespoons instant mashed potato flakes (make sure they are gluten-free) For egg salad, chicken or tuna salad, or potato salad recipes that call for diced hard-boiled eggs, try: 42 Tablespoons diced tofu 43 Tablespoons cooked, drained garbanzo beans, roughly chopped Egg replacers like these work best when substituting only 1 or 2 eggs in a recipe, especially when eggs are used as a leavening agent, as in cakes. Commercial powdered egg replacer products, like Ener-G brand are available in most grocery stores, or you can make your own.
Homemade Powdered Egg Replacer
In a small bowl, combine: 42 cups gluten-free starch (arrowroot, tapioca, potato, etc.) 43 Tablespoons baking powder (aluminum-free; gluten-free) 41 ½ teaspoons guar or xanthan gum Whisk to blend and store in a glass jar with tight fitting lid. To use as a substitute for 1 egg, whisk 1 ½ teaspoons of powder mixture into 3 Tablespoons warm water. OCTOBER ISSUE / FOOD SOLUTIONS MAGAZINE /
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6I | BONUS |
Halloween Not-so-Spooky (Gluten-Free) Treats for
If you celebrate Halloween, or if you simply enjoy indulging in the seasonal candies lining grocery store shelves this time of year, it can get pretty scary if you’re gluten-free.
2. Indie Candy Orange and Mango “Jackie Lantern” Gummies, like all Indy Candy products are created to be gluten-free and allergen-free in a dedicated top 8 free facility.
That’s because gluten can lurk in some of the most unsuspecting places – like a pumpkin shaped Reese’s* cup! But with more and more individuals in need of gluten-free products, manufacturers are becoming more aware of the importance of producing gluten-free goodies.
3. Surf Sweets Halloween Treat Packs are filled with their Organic Fruity Bears and like all Surf Sweets products, they are produced in an allergen-free, gluten-free facility with natural and organic ingredients.
Here are 6 gluten-free (and some allergen-free) treats to enjoy this Halloween: 1. Candy Corn from A & J Bakery is made in a dedicated gluten-free, nutfree facility and is made with honey.
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4. Enjoy Life Foods boomCHOCOboom bars are produced in a dedicated nut-free, gluten-free facility and are also free from dairy and soy. 5. Jelly Belly Jelly Beans (even the black licorice beans) are gluten-free and also dairy-free, gelatin-free, vegetarian and kosher.
/ FOOD SOLUTIONS MAGAZINE / OCTOBER ISSUE
6. Yummy Earth lollipops are organic and made with real fruit extracts, all natural, plant-based ingredients and are gluten-free as well as free from the top 8 food allergens. (These are not corn-free, according to the company’s website.) Always be sure to read labels on all products before consuming. Contact the manufacturer direct if you have questions about ingredients. *Now, about those Reese’s peanut butter cups. Classic Reese’s cups are gluten-free, according to the Hershey Company; however, Reese’s unwrapped minis and shaped seasonal items are NOT gluten-free per the Hershey Company website, so avoid those Reese’s pumpkins (and other seasonal/holiday shapes, as well).
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