Food Solutions Magazine Sep 2014 by Food Solutions Magazine

GLUTEN FREE

FOOD SOLUTIONS SEPTEMBER 2014 ISSUE

RECIPES

CELEBRATING

WHOLE GRAIN MONTH

WITH RECIPES, TIPS & MORE!

NUTRITION

A SPIRITED DEBATE:

DISTILLED SPIRITS ON A GLUTEN-FREE DIET SCIENCE

CROHN’S DISEASE

DR. CYNTHIA RUDERT REVEALS WHAT YOU NEED TO KNOW

NUTRITION

LOSING WEIGHT ON YOUR GF DIET

DR. ANNE LEE

H E A LT H Y K I D S

BREASTFEEDING TO CHILDHOOD OBESITY, GET THE ANSWERS YOU NEED!

YES.

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“Gluten-Free just got a lot easier!”

GLUTEN-FREE R E S O U R C E D I R E C TO RY

| TABLE OF CONTENTS |

NUTRITION

BEAUTIFUL YOU

Dr. Mark Hyman continues his series on raising healthy kids, with a focus on the importance of breastfeeding and transitioning young eaters.

SCIENCE

Renowned gastroenterologist, Dr. Cynthia Rudert, shares her insight into Crohn’s disease, including its relationship to celiac disease.

Nature’s golden elixir takes center stage at Honey Week in NYC, and in our Beautiful You department!

FOOD

It’s Whole Grains Month! Check out recipes, tips and more to add nutritious, naturally gluten-free whole grains to your weeknight meals.

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

As my team and I put the finishing touches on this issue, I found myself putting the Plan Ahead with Whole Grains tips on page 24 to good use! I prepared several batches of nutritious gluten-free whole grains for my freezer before taking off for some exciting gluten-free travel. I know when I return at month’s end it will take a few days for me to switch gears from café sitting and (gluten-free) pastry nibbling to making family dinners again. Having a supply of pre-cooked gluten-free whole grains in my freezer ensures healthy, fast family meals without a hitch! Even when we’re not jaunting across the globe, I believe we all appreciate a good shortcut to a nutritious meal the entire family can enjoy. There are plenty of those for you in this issue, starting on page 32. As always, it’s a great mix of traditional, vegetarian and Paleo with a few healthy sweet bites to keep you satisfied and on track with your nutritious eating plan. And speaking of a plan, if you’re a football fan (or just a fan of the parties), we have your guide for surviving the season’s celebrations while keeping gluten at bay. For some of you living gluten-free, you’ve told me how important keeping your weight in check is to you. This month, Schär nutritionist, Dr. Anne Lee, shares her strategies for losing a few pounds on your gluten-free diet. You’ll value Dr. Anne’s no-nonsense approach. On the beauty front, our talented and knowledgeable Kavita Kaul shares sweet finds with her coverage of Honey Week in NYC with products we can feel great about using. There are even a few quick and easy DIY tips using honey for you to try at home! Inside and out, the FSM team strives to help you stay looking and feeling fab and healthy month after month so that every day is your best day! Here’s to you!

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

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER 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

| CONTRIBUTORS |

M A R K H Y M A N , MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic. Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical

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

M A R C I PAG E S LOA N E , MS, RD, LDN, CDE is a Registered and Licensed Dietitian/ Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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

A N N E L E E is the Director of Nutritional Services for Schar USA. Previously she was the nutritionist at the Celiac Disease Center at Columbia University where she was involved in patient care and research. Her research has resulted in published articles on the effect of a gluten-free diet on the quality of life, the nutrition-

al adequacy of the gluten-free diet, the economic impact of a gluten free diet, and on the cross-contamination of inherently gluten-free grains. She has authored chapters on celiac disease in nutrition textbooks as well as co-authored a chapter in a gastroenterology text. Anne has developed numerous educational materials on the gluten-free diet for patients and both clinical and food service professionals. Anne has been an ADA member for many years and has reviewed the chapters on celiac disease for the ADA on-line nutrition care manual. She is also a member of the ADA Gluten Intolerance Work Group who developed the Gluten Intolerance tool kit. She completed her Doctorate in Nutrition Education this fall from Teachers College of Columbia University. Her dissertation topic is the impact of social support networks on quality of life in individuals with celiac disease.

Chef L I S I P A R S O N S , two-time author of gluten-free &

| CONTRIBUTORS |

Paleo Cookbooks, a recipe developer for fitness professionals, and a diagnosed celiac. She also suffers from Hashimoto’s disease and recovered from a disabling nerve injury with the help of whole foods. Lisi has worked as a personal trainer and meal planner for fire and police departments. She is also a frequent contributor to fitness magazines and fitness web pages. www.wortheverychew.com

CYNTHIA S. RUDERT, M.D., F.A.C.P., is a Board Certified Gastroenterologist in Atlanta, Georgia, whose practice is primarily devoted to the screening and following of patients with celiac disease. With one of the largest practices in the United States that manages adults and teenagers with celiac, she has evaluated over 1000 patients with celiac disease and gluten sensitivity. Dr. Rudert’s focus is identifying the core causes of gastrointestinal

issues with a comprehensive evaluation enabling her to treat underlying medical conditions that may have previously been undetected. Dr. Rudert then creates an individualized course of treatment tailored to each patient’s unique set of needs. Rather than just treating the symptoms of the disease, Dr. Rudert believes the best results are achieved by getting to the core cause of the problem and treating the disease accordingly. Dr. Rudert sees patients from all over the United States for second opinion consults on a variety of gastrointestinal disorders.

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

Committed to educating the public, patients and physicians about this commonly missed disorder, Dr. Rudert lectures throughout the United States and Canada on celiac disease. She also lectures on inflammatory bowel disease, irritable bowel

LEIGH REYNOLDS

syndrome, pancreatic exocrine insufficiency and small intestinal bacterial overgrowth. Dr. Rudert is Medical Advisor for the Celiac Disease Foundation, the Gluten Intolerance Group of North America and for the Gluten Free Certification Organization (GFCO). She is Medical Director for Atlanta Gluten Intolerance Group (GIG), and founder and president of the Atlanta Women’s Medical Alliance, the largest

Grolsch, Puma and Honda behind her, her work can also be found in publications such as Creem magazine, Filler magazine, Genlux, Teen Vogue and Elle UK. Her love of skincare and cosmetic products also means Kavita’s beauty writing can be found in several international magazines. Believing in the transformative power of make-u p her goal is not to change a woman’s face, but to use it to empower women into owning own unique beauty. See more of Kavita’s work here.

Originally from London, K A V I T A K A U L brought her vibrant style and bright personality to New York in May 2011; since then she has quickly become a firm fixture and familiar face within the fashion, print and commercial industries. With clients such as Nike, Toyota,

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

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| LETTERS TO EDITOR |

SEPTEMBER

LETTERS TO EDITOR There were so many delicious recipes and meal ideas in the August issue, I’m still planning meals from it! Thanks for being a reliable resource for my family. ~ Rachel, Jacksonville, FL

Back to school lunch-making has been so much easier thanks to the tips and ideas I found in FSM! Thank you for making the transition so easy for my newly diagnosed celiac daughter, who is only 9 years old. ~ Anne, Houston, TX

I shared the articles from your August issue with my child’s school because he is allergic to peanuts and is also gluten sensi08

tive. They were so happy to see this information compiled in one easy to use resource! We’re off to a great start this school year! Thanks, FSM! ~ Diana, Hattiesburg, MS

I’ve made the Grilled Balsamic Rosemary Peaches twice since the August issue came out and I’m hoping to make them at least once more before summer is officially over. This was such a simple, elegant recipe and we just love it! Thank you for including a good mix of healthy and decadent dishes in each issue. ~ Bess, Empire, CA

My favorite page of FSM is the Editor’s Picks page!

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I trust Gigi’s knowledge and input when it comes to living my gluten-free life, so I’m always eager to see what she is recommending for us readers. Thank you for including this page. I wish we could hear more of her input about what products she uses and how… maybe an Interview with the Editor?? ~ Riley, Richmond, VA

Editor’s Reply: Thank you, Riley! I’m happy my product recs are useful to you. We will try to include some more in-depth pieces about my selections in an upcoming issue. Meantime, you (and everyone!) are welcome to email your questions direct to me at Gigi@FoodSolutionsMag. com. I always welcome hearing from you!

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“Gluten-Free just got a lot easier!”

GLUTEN-FREE R E S O U R C E D I R E C TO RY

| SCIENCE |

WHAT YOU NEED TO KNOW ABOUT

CROHN’S DISEASE By Cynthia Rudert, M.D., F.A.C.P.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| SCIENCE | Individuals with celiac disease (CD) know how challenging it can be to get an accurate diagnosis. One reason this is so is due to the shared symptoms between CD and other gastrointestinal disorders. One of those “other” GI disorders is Crohn’s disease. To help us understand the difference between CD and Crohn’s, and to share the facts about Crohn’s disease and how a gluten-free diet can be used in treatment, we turn to a leading gastroenterologist in the field of CD and treatment of related GI disorders, Cynthia Rudert, M.D., F.A.C.P. FSM: Many of us have heard about Crohn’s disease in relation to gastrointestinal diseases, perhaps when we were seeking answers for digestive issues, but for those who are not familiar with Crohn’s, could you help us understand what it is and tell us what differentiates Crohn’s from other, similar, digestive disorders. Dr. Rudert: Crohn’s disease affects the lining of the small intestine and sometimes the colon. Rarely, it may cause inflammation and ulceration of the esophagus and stomach. It is one of the diseases, along with Ulcerative Colitis, that falls under the IBD (Inflammatory Bowel Disease) umbrella. Patients may present with symptoms similar to other gastrointestinal illnesses including celiac, non-infectious colitis and exocrine pancreatic insufficiency, to name a few. Usually patients experience abdominal pain, cramping and frequent non-bloody stools with urgency. Biopsies can usually distinguish the conditions however in some individuals, overlap may occur. Since Crohn’s disease may be associated with edema (swelling) of the small bowel and sometimes fibrosis (scarring), an X-ray of the small intestine (small bowel follow through) may be abnormal

with areas of narrowing or fistulas. FSM: Is there a single type of Crohn’s disease, or are there different types of the disease? Dr. Rudert: Like any illness Crohn’s disease may be mild, moderate or severe. Generally 1/3 of patients have disease limited to the small bowel (which is 20 feet long), 1/3 have disease limited to the colon and 1/3 have disease in both the colon and small intestine. Crohn’s disease is a “skip lesion” so one may have areas of disease interspersed with areas of normal mucosa. Blood testing is now available to help determine disease severity and is useful in many patients before treatment decisions are made. This test is called IBD sgi (Prometheus Labs/Nestle) and looks at serology, genetic and inflammatory markers. Typically, the more abnormal markers one has, the higher the likelihood that the disease may become severe and more aggressive therapy may be warranted. FSM: How common is Crohn’s and is it more prevalent in certain groups? For example, does gender, age, ethnicity, etc., play a role in who will get Crohn’s disease? Dr. Rudert: Interestingly celiac disease is much more common than Crohn’s. Celiac disease is a small intestinal autoimmune disorder that occurs in genetically predisposed individuals that eat gluten and have a preceding trigger such as antibiotic use, infections, stress and surgery, to name a few. Celiac occurs in 1% of the US population, whereas Crohn’s occurs in less than 0.3% of the population. Crohn’s has what we call a bimodal age distribution so it tends to peak in adolescents/young adults and again in patients 60 years of age and older. Interestingly Africans

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(unless they move to the US) rarely if ever would have Crohn’s, and if they were to have an X-ray suspicious for the disease, tuberculosis of the small intestine should be excluded. African Americans tend to have a more severe disease course as do individuals of any ethnicity in the pediatric population. FSM: Sometimes individuals with celiac disease are misdiagnosed with Crohn’s disease, so could you help us understand some of the differentiating symptoms or factors between these two diseases? For example, are there symptoms unique to Crohn’s disease? And how about some of the most common symptoms individuals with Crohn’s experience? Dr. Rudert: Unfortunately I have seen many patients that were misdiagnosed over the years and in fact I continue to see them on a weekly basis. Ninety-seven percent of celiacs are misdiagnosed with an average lag time of 7 years between when a patient becomes symptomatic and the correct diagnosis is made. Since it is easier to sometimes “see” lesions suspicious for Crohn’s on colonoscopy or X-ray, there tends not to be such a delay in diagnosis. The diagnosis of Crohn’s can be made often by colonoscopy (not with celiac) since random biopsies can be obtained from the colon and terminal ileum which is “the end of the line”. I am following over 1000 celiac patients in my practice and I have several that also have Crohn’s. Both diseases are autoimmune and since autoimmune illnesses “swim together” it is not surprising that other autoimmune illnesses may coexist. Since many disorders present with diarrhea, cramping and urgency, it is always imperative to look for the possibility of other etiologies before increasing or changing therapy. I recently evaluated several patients with

| SCIENCE |

Crohn’s disease that were experiencing an increase in their symptoms. They were recommended to start a more potent therapy called a biologic and they were self-referred for a second opinion consult. Fortunately, their symptoms were not from Crohn’s but due to one of about 20 other etiologies I look to exclude. FSM: When you have a patient come into your practice and you suspect Crohn’s disease is the cause of their symptoms, what is the path to diagnosis that you follow? Dr. Rudert: The most important part of the physician-patient interaction is the history. I find that I need a minimum of one hour to obtain a thorough history and to perform a physical exam. I see patients that come from all over the

US, so I see many disorders that have been missed. Since so many colonoscopies are performed, Crohn’s disease is less likely to be missed. Usually in my practice patients are first screened with a complete celiac panel and if Crohn’s is suspect, specific blood tests are often helpful in addition to a routine blood count (cbc), sed rate (esr) and C-reactive protein. The next step is to consider colonoscopy and small bowel X-rays. FSM: What is the current treatment for Crohn’s disease and how does a gluten-free diet factor into that treatment? Dr. Rudert: Treatment is individualized based on disease severity and prognostic indicators. Long-term use of steroids should be avoided. Mesalamines are

often used in addition to budesonide (a steroid with little systemic absorption) for mild to moderate disease. More severe disease may benefit from medications including azathioprine, infliximab (given intravenously), adalidamab (self-injection) or certolizumab (self-injection or given in a physician’s office). Some patients may also improve with antibiotic therapy, especially those with small intestinal bacterial overgrowth (SIBO) and fistulas. I also find probiotic therapy to be beneficial in the majority of patients. I always have patients keep diet diaries with details of their symptoms which I find extremely helpful. To date, there is not any agreement regarding dietary modification, however, I certainly find patients that may benefit from a gluten-free diet and others that may be helped with lactose, fructose or other restrictions.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| SCIENCE | severe disease three fold. Genetic testing for celiac has a high negative predictive value. In easy to understand lingo “no genes = no celiac”. The flip side of that coin is that 40% of the US population has a celiac gene but only 1% have celiac. FSM: Is it possible for someone to have both celiac disease and Crohn’s disease? If so, what special measures regarding diet do those individuals need to take? Dr. Rudert: Certainly both diseases may coexist. A few patients may have both Crohn’s disease and celiac and therefore must be on a strict gluten-free diet. Some patients in both categories may also have autoimmune pancreatic insufficiency that also presents with diarrhea, urgency and abdominal pain. FSM: As a gastroenterologist, what would you say to individuals experiencing symptoms of Crohn’s disease and what first steps would you recommend they take to determine what is causing their ill health?

Crohn’s disease affects the lining of the small intestine and sometimes the colon.

FSM: There is research suggesting a genetic link between Crohn’s disease and celiac disease. With celiac disease, we are accustomed to hearing about the HLA-class II complex genes DQ2 and DQ8. Are these same genes involved in Crohn’s? Could you tell us a bit about what current research reveals about this connection?

Dr. Rudert: Genetic testing is not routinely performed in either disease but sometimes is of benefit. There are many genes being studied in Crohn’s and some are on the IBD sgi panel (blood test) and may help predict disease severity. The NOD 2 gene is present in 1/3 of Crohn’s patients and when present increases the risk of

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Dr. Rudert: Any patient with concerns should schedule an appointment with a gastroenterologist for further evaluation of their symptoms. Remember many illnesses present with diarrhea, urgency and abdominal pain and celiac is 3 to 4 times more common than Crohn’s. To learn more about Crohn’s disease, visit the Crohn’s and Colitis Foundation of America. To learn more about Dr. Rudert, her practice and patient resources, visit her at http://www. drcynthiarudert.com

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GLUTEN-FREE R E S O U R C E D I R E C TO RY

| SCIENCE |

CAN I LOSE WEIGHT ON A GLUTEN-FREE DIET?

By Anne Lee, EdD, RDN, LD

MANAGING YOUR WEIGHT ON A GLUTEN-FREE DIET CAN BE A CHALLENGE FOR CELIAC DISEASE SUFFERERS AND THOSE WITH GLUTEN INTOLERANCE. Eating gluten-free often means limiting your choices, and you frequently end up with high-fat, non-nutritious foods you might not otherwise pick. Recently, however, a spate of books and articles have suggested that it doesn’t need to be this way; that a gluten-free diet can be beneficial for a myriad of concerns other than celiac disease, including weight loss. Unfortunately, these health trends have only limited scientific backing and in fact, several long-term studies have shown exactly the opposite result. So is gaining weight inevitable on a gluten-free diet? Let’s take a look at the facts.

Are high-fat snacks and cookies the only option? Definitely not. A follow-up study showed that using alternative grains such as amaranth, certified gluten-free oats, or millet in place of the “standard” gluten-free choices, raised the nutrient content of the gluten-free diet dramatically. The total amount of fat and calories decreased while the amount of fiber, vitamins and minerals increased. One could project that a healthy diet of nutrient-dense gluten-free grains, high fiber gluten-free breads, and snacks made from gluten-free grains, could contribute to weight maintenance or even loss, compared to the weight gain found in these research studies.

Overfed but Undernourished

So, is weight gain inevitable on a gluten-free diet? The answer is no, if a person is careful about his or her food choices. Avoiding weight gain on a gluten-free diet requires the same basic principles as any weight loss regime: stay active, choose lean proteins, and limit fats and sweets. On a gluten-free regime it also means using high-nutrient alternative gluten-free grains and products made with whole gluten-free grains, and checking for hidden fats and sugar in prepared gluten-free products.

At first glance, the news on gluten-free weight loss doesn’t look too good. In two separate studies on the long-term use of the gluten-free diet, researchers found that not only did subjects gain weight, they also had signs of malnutrition. Health scientists in Sweden followed celiac patients on a gluten-free diet for 8 to 12 years, examining lab data, physical measurements and diet histories. Their surprising findings showed that while the individuals ate the same number of servings of breads and other starches as the general population, they had an average weight gain of over 22 pounds, and showed signs of poor vitamin status. A similar study, in the United Kingdom, found that 81% of all patients on the gluten-free diet gained weight. Disturbingly, this weight gain appeared across the range of body types. Four-fifths of those patients who began the study overweight or obese continued to gain weight on the gluten-free diet.

The Common-Sense Solution

Living gluten-free doesn’t have to mean gaining weight. On the contrary, a healthy lifestyle means controlling both your celiac disease and your body-mass index. The common-sense solution is to get daily exercise and enjoy a diet rich in fruits, vegetables, lean proteins, and alternative gluten-free grains.

Gluten-Free Isn’t the Culprit You may ask, “weight gain with malnutrition; how do these opposing ideas co-exist?” The answer was revealed in two additional studies. Dietary scientists in the United States reviewed diet histories from adults across the country who were on the gluten-free diet. What they found was that the main starch consumed by their subjects was white rice, followed by quick breads (muffins, donuts) and snacks (chips and cookies). The result was that the majority of these individuals did not meet their daily nutrient requirements, but they exceeded their recommended calorie intake.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

| SCIENCE |

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| NUTRITION | CHECK UP WITH DR. MARK HYMAN

RAISING HEALTHY EATERS PART 2

In Part I of the Raising Healthy Eaters (see August issue of FSM) series we talked about flexibility and guidelines. In Part 2 we continue the journey providing guidelines and hints for introducing your baby to the art of healthy eating. As both a physician and a father I have seen that there is absolutely no food humans could synthesize that would possibly rival that which a mother makes and easily provides for her child. Think of this–if a big food corporation came up with a product as nutritionally superior and complete which prevented

disease, cost not a penny to manufacture, and could supply exactly what the consumer needed, this corporation would be worth their salt and rightfully earn those notoriously hefty wages. Yet, we need not rely on Big Food or Pharma to grant this to humans–it has always been provided for us and we need look no further than to the female body to see exactly what her miraculous milk can do for perfect nourishment! In functional medicine, we look to nature to guide our thinking about how the body lives and heals. There is

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perhaps nothing more apparent than the virtues of breast milk to confirm that throughout time, the human body evolved from the wisdom of nature. Human milk is the only food your child will need for 6 months but can also complement the child’s diet for several years. Not even extra water or juice is necessary because this complete whole food epitomizes perfected nutrition. One of the most amazing things about breast milk is that it is actually alive–it literally is a living food! What this means is that the supply and composition of mother’s milk will adjust based on the needs of the child (if only our

“You don’t need milk to produce milk! Dairy is not necessary to eat or drink while breast feeding. If you have an allergy or sensitivity, avoid dairy. Choose plain almond, hemp, or NON-GMO soy milk.”

adult pantry could magically transform based on our needs)! In the beginning of a feeding, most of the milk is water which is necessary to help quench your baby’s thirst. But as the feeding ends, the milk changes to a higher fat content. More specifically, the nutrition breakdown of the milk differs depending on baby’s needs. This all happens because of a subtle reaction occurring due to the connection between a mother’s nipple and a baby’s mouth. Talk about the unique bond between mother and child forged by breast milk! Not only is breast milk

an amazing food for the baby, but it benefits mom too: 4Speaking of bonding, breast feeding allows for the hormone prolactin to make mom feel closer to her child. It also promotes relaxation and that calm feeling. What new mom doesn’t need an instant dose of this after labor and delivery! 4Breast feeding helps mom use and thus lose her pregnancy weight. 4Some studies show promising results that women who breastfeed for about 2 years have a lower risk of breast cancer. 4Breast feeding helps mom’s uterus shrink back to its normal size.

4Mom can feed anywhere, anytime. It saves a lot of time and stress to breast feed when you don’t have to worry about whether the formula is the right temperature or if the bottle is sanitary… Plus breast milk is free! Who doesn’t love that? 4Mom’s colostrum (the fore milk; a thick liquid that is first released before the core milk comes in) supplies baby with a strong immune system along with other valuable antibodies to ensure the baby is healthy and protected. This gives mom peace of mind and comforts the baby, a win-win!

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| NUTRITION | CHECK UP WITH DR. MARK HYMAN

WAYS TO MAKE BREAST FEEDING AN ENJOYABLE EXPERIENCE INCLUDE: 4Eat whole foods and make

sensible choices. This is not a time to diet! Actually, losing too much weight can increase obesogens, these are released from fat tissue and contain toxins which have been stored in adipose tissue. 4Avoid toxins in general–choose organic foods and avoid antibiotics and hormones in meat. 4You don’t need milk to produce milk! Dairy is not necessary to eat or drink while breast feeding. If you have an allergy or sensitivity, avoid dairy. Choose plain almond, hemp, or NON-GMO soy milk. 4Avoid strong irritants such as alcohol, caffeine, spicy foods, and artificial sweeteners. Also, some supplements in high doses can bother a newborn– especially iron. 4Eat a variety of legumes and lean proteins, such as fish and poultry, and enjoy a variety of vegetables to help acquaint your child with new tastes. Whole foods that supply Vitamins A, D, E, C, protein, folate, calcium, magnesium, iron, and B vitamins are essential for you and your child. 4For more information on breastfeeding contact your local La Leche League.

STARTING SOLIDS:THE WHOLE FOODS APPROACH

After 6 months it is time to start feeding your child solid food, right? Not necessarily. Each child will present different clues to let you know when they are ready for food. Look for these signs to know when baby is ready to try that first bite of avocado!

4Your baby is able to sit up by themselves.

Purée or mash cooked food and mix with a little breast milk. The familiar taste of your milk will soothe the baby with this new experience.

4The gag reflex is present and your

baby can swallow or push food back out with their tongue. 4Your baby is really curious and intrigued by your food. If they try to reach for your plate, maybe it is time to share! 4Typically, teething is a great sign that baby is ready to take food. Start slowly and try not to rush the process. Sometimes mom and dad are more eager to start the baby on solids than the baby is. If a child is not ready for this new chapter, their fragile immune system and immature digestive

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

track can backfire and food allergies can result. Trust your instincts and be patient, it will happen.

HOW TO START SOLIDS AND CHOOSE THE BEST FOOD 4Take it slow and simple–use one food at a time so you not only refrain from overwhelming your child from too much sensory stimulation but you can also track which foods work and which don’t. 4Wait 3-5 days before introducing a new food so you can observe any reactions or sensitivities. Stop a food

CHECK UP WITH DR. MARK HYMAN | NUTRITION |

immediately if your child responds poorly and shows signs of food allergies. 4Stay with one meal a day for a few weeks before gradually advancing to other meals. 4Purée or mash cooked food and mix with a little breast milk. The familiar taste of your milk will soothe the baby with this new experience 4Use only small spoonfuls. Or, offer food from your finger! Remember, babies are playful and learning from every experience. 4Does your child give you that quizzical look, like what should I do with this stuff? Model eating yourself by tasting the food. 4Make meal time interactive by talking about food and using the food’s name. 4Try to make your own food instead of buying it. Remember, practice safety when making homemade baby food such as sterilizing equipment, labeling food with dates, discarding leftovers after 3 days, and properly storing labeled food in sterile containers in the refrigerator or freezer.

ENHANCING THE DIET AS BABY GROWS

The fun part about being a parent is the element of surprise that keeps you constantly on your toes. Just when you think you have it all figured out, it is time for a change. After a few months of doing these introductory feedings it will be time to advance your baby to a wider variety of foods. Now that you both have the hang of feedings and

ABOUT MARK HYMAN, MD

know your child’s favorite foods, you can experiment with larger pieces of food such as seeds, small pieces of nuts, and even lentils and other legumes (hold off on bigger pieces of beans until your baby shows signs of their molars coming in for proper chewing). You can even combine foods at this stage to start your baby’s journey to becoming a natural foodie!

Foods to feed baby

•Usually vegetables and fruits are easier than grains on the little one’s digestive system. •You can try hypoallergenic grains such as quinoa and brown rice.

What NOT to Feed Baby

•Caffeine •Chocolate •Stimulants •Honey •Allergens (like wheat, dairy, corn, eggs) •Whole chunks of food (like grapes, meat or nuts)

WHAT FOODS ARE HEALTHY AND APPROPRIATE AS MOLARS COME IN?

Offer these foods around your child’s first birthday or when they start becoming more mobile: 4Chopped vegetables (cook them first!). Try carrots, squash, or sweet vegetables. Don’t be afraid to offer other vegetables or mix those that are slightly bitter in with the sweeter options. 4Chunks of fruit (apple, banana, pear, peach, or whatever is in season). 4Whole grains (millet, quinoa, brown rice, and amaranth). 4Beans, peas, and lentils. 4Small chunks of fish, poultry, meat, tofu, seafood, or ground meat. 4Limit juice and all refined sweeteners. Avoid all candy if possible and use fruit as dessert. 4Avoid dairy until at least 2 years of age. Studies show that premature dairy intake can lead to allergies, respiratory infections, and weakened immunity. All this talk about what and how to feed your child probably leaves you excited to get started. Is there a little trepidation about how to involve your child in the kitchen or even how to get yourself cooking? In the next and last part of this series, we will get down to business and explore fun and realistic ways to enjoy preparing wholesome, tasty, simple, and affordable meals. 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.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| NUTRITION |

GET FRESH!

A FRESH LOOK AT

WILD RICE

Did you know wild rice isn’t really rice at all? True wild rice, Zizania aquatica or Zizania palustris, is North America’s only native “grain”. The semi-aquatic grass historically grew in relatively shallow water in lakes and bays, most commonly in the upper Great Lakes region of the US and Canada.

How to Cook Wild Rice INGREDIENTS:

1 cup raw wild rice 3 cups cooking liquid (water, coconut water, or broth of your choice)

Native Americans harvested wild rice by paddling canoes with long poles through the rice paddy, using sticks to beat the seeds from the tall grass and collect them.

DIRECTIONS:

Combine rice and liquid in a 2-quart saucepan over medium-high heat.

Heat the liquid until it boils, lower heat to “low”, then cover the pot.

Cook approximately 40 minutes, until rice grains burst open. You can see the grains burst, so this is how you know your wild rice is done. If you taste test and want your grains tenderer, cover and cook a few minutes more. Serve warm with a drizzle of olive oil or butter and salt. Toss in your favorite herbs for added flavor.

WILD RICE NUTRITION P E R 1 C U P, C O O K E D Calories Fat Protein Carbohydrate Fiber

166 1 g 7g 35 g 4g

Wild rice is also high in Manganese, Zinc, Magnesium, Phosphorous, Copper and B vitamins. RESOURCES: WHOLE GRAINS COUNCIL NATIVE WILD RICE COALITION

Today, while some areas of the US still harvest wild rice in the traditional manner, most of the wild rice sold in stores is grown on farms in California and harvested by draining bogs where the rice plants grow so that machinery can be used to collect the grains. The challenges of growing wild rice along with the low per-acre-yield for the plants makes this naturally gluten-free grain more costly than nearly any other. This is why recipes incorporating wild rice call for it to be used along with traditional white or brown rice, or other grains. Wild rice does yield more bang for our buck than most grains in terms of nutrition, though. It is high in protein relative to other whole grains and contains many other nutrients (see chart, left). September is a great time to give wild rice a try since in addition to being Whole Grains Month, it is also Wild Rice Month!

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| NUTRITION | HURRY UP HEALTHY

PLAN AHEAD WITH WHOLE GRAINS

WHEN SUMMER SLIPS INTO FALL AND WE TRADE OUR FRESH BERRIES FOR APPLES AND PUMPKINS, MOST OF US LOOK FOR HEARTIER, MORE WARMING MEAL OPTIONS. Of course, it would be nice if those meals could be nutritious and come together as quickly as those summer salads! And they can, with a little planning in advance. We’ve all heard how we should “cook once, eat twice”, making double recipes to save and have later in the week as leftovers, but we can do even better than that. By cooking our naturally gluten-free whole grains in advance and freezing them in meal-size portions, we can be sure to have a great healthy option on hand that will indeed be as easy to make as a summer salad. Here’s how to stock your freezer with wholesome whole grains: 14Cook your desired gluten-free whole grains as you normally would. You may want to double up and make a larger quantity of your favorite, or you may want to choose two or three grains for some variety. 24Once cooked, cool the grains completely at room temperature (i.e., do not refrigerate to hurry the cooling). 34Once the grains are cooled, portion them as you like into zip top plastic freezer bags or containers, removing as much air as possible before sealing. When you pack grains into the bags, flatten them before sealing for ease of storing. 44Label each bag with the type of grain and the date. You’ll want to use these within a couple of months. 54Freeze until ready to use. To thaw, simply remove and thaw at room temperature, or microwave defrost. Use as you normally would.

Note: Not all grains freeze well. Here are a few that do: 4Rice (both white and brown) 4Wild rice 4Buckwheat 4Quinoa 4Millet

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Healthy, gluten-free whole grain meals come together in a snap with a little pre-planning!

| NUTRITION |

A SPIRITED DEBATE: DISTILLED SPIRITS ON A GLUTEN-FREE DIET

WHILE EXPERTS AGREE THAT INDIVIDUALS WITH CELIAC DISEASE MUST FOLLOW A STRICT GLUTEN-FREE DIET FOR LIFE, those same experts sometimes disagree about what that diet contains. That is definitely the case with alcoholic beverages, specifically grain-derived distilled spirits. September, Whole Grains Month, is a great time to take a closer look at distilled spirits and to examine the conflicting views and the facts about consuming spirits on a gluten-free diet.

What are distilled spirits? Distilled spirits (also referred to as “liquor” or “hard liquor”) are beverages such as vodka, whiskey, gin, rum, tequila, brandy and other fruit brandies (like schnapps, kirsch, calvados, etc.) that are produced by fermentation and distillation. Spirits can be produced from a single grain or a combination of grains, such as wheat, corn, rye and barley, as well as from potatoes, sugar cane, grapes and a variety of other fruits and plants. Here are just a few examples of the base products that can be used to create certain distilled spirts:

Note: brands vary, these are merely reference points and examples. Non grain-based spirits, like potato vodka, rum and tequila are naturally gluten-free. 4Jack Daniels whiskey is made from a mash of corn, rye and malted barley. 4Gin (like Tanqueray) is made from a variety of base grains similar to whiskey, then infused with botanicals like juniper, coriander, angelica root and licorice. 4Vodka is traditionally made from grains like wheat, barley and rye, but many brands are made from corn (Smirnoff), potatoes (Chopin) and several are produced from grapes (DiVine). 4Rum (Bacardi) is made from sugar cane byproducts like molasses and cane juice. 4Tequila (Patrόn) is made from the agave plant.

Fermentation is the process in which yeast breaks down sugar (from base ingredients, as noted above) into alcohol and carbon dioxide. The carbon dioxide gas leaves the fermenting mixture, no outside air is allowed in, and a mixture of ethanol and water results.

| NUTRITION | Distillation is necessary for producing alcoholic beverages with a higher alcohol content because yeast cannot survive in high alcohol concentrations. Distillation relies on ethanol having a lower boiling point than water. In this process, the fermented mixture of ethanol and water is heated. Ethanol vaporizes first (remember, it has a lower boiling point than water), and the water is left behind. The vaporizing ethanol gas is captured and cooled, causing it to condense back to ethanol liquid that is much more concentrated because the water has been left behind.

“...gluten-free labeling of spirits such as vodka is “silly” and unnecessary due to the very nature of distilled spirits,” says one expert.

Now that we know what distilled spirits are, are they safe for those with celiac disease or gluten sensitivity? That depends on who you ask. According to the National Institutes of Health Celiac Awareness Campaign, “a cocktail made with distilled alcohol is safe…” But before you dash off to the bar with that brief answer, note that if you turn to the National Foundation for Celiac Awareness (NFCA) website’s reader Q & A blog, you won’t find a definitive answer from their experts. What you will find is a solid-sounding, “with the exception of beer (excluding gluten-free varieties), most alcohol, including wine, is safe to consume on a gluten-free diet,” followed by a rambling response that leads one to believe it may not be a good idea for those with celiac disease to consume gluten grain-derived distilled spirits.

Conversely, the Celiac Support Association (CSA) in its 2014 Guide for the Newly Diagnosed suggests limiting alcoholic beverages for the foundation diet to “wine and brandies without preservatives and added dyes; potato vodka; rum and tequila.”

Even more confusing is a separate post on the same site (with a different dietitian responding) dated about one year later. A reader asks if scotch is safe for someone with celiac disease. She is told scotch and other distilled spirits are safe for most celiac patients because distillation removes gluten; however, this expert waffles, too, saying, “There is always the potential that the distillation process doesn’t completely remove the gluten.” That’s a scary thought, isn’t it? Clearly, even the experts do not seem to know the answer to this burning question. Turning to another advocacy foundation, the Gluten Intolerance Group of North America (GIG), we see a clear statement on the topic in their Gluten Free Diet and Drug Instruction Education Bulletin, dated April 2013, which asserts,

Gluten-Free Labeling of Distilled Spirits

luten-free labeling of non- grain-based distilled spirits seems to be just another marketing ploy by companies desiring to take advantage of the rise is gluten-free product requests from individuals with celiac disease, from fad dieters and even from celebrities embracing the gluten-free diet. We might wonder

how these experts are so confident in their statements without stacks of research articles to back up their claims. Certainly their extensive research and years of experience dealing with investigations into celiac disease and the gluten content of foods makes them qualified to speak on the topic; however, one must also con-

“…distilled spirits do not contain protein, therefore, are gluten-free. All proteins, including gluten, are too large to pass through the distillation process and are not found in end products of distillation. Therefore distilled alcoholic spirits are safe.”

sider the significant number of individuals who have celiac disease and react to the so-called “safe” grain-based distilled spirits. No one really knows if those reactions occur in some individuals due to a system more sensitive to gluten, or to a flawed distillation process. Regardless, the decision to con-

sume or to avoid grain-based distilled spirits remains in the hands of the consumer. For those with celiac disease, erring on the side of caution is the prudent decision, especially for those newly diagnosed, when the gut is still reeling from the effects of years of gluten damage.

It is interesting to note that while the CSA suggests avoiding grain-based distilled spirits, the organization lends its seal of approval to a gluten-removed beer (i.e., a beer derived from gluten grain). Puzzling.

What does the research say about consuming distilled spirits on a gluten-free diet? Unfortunately, solid research specifically targeting the consumption of distilled spirits on individuals requiring a medically necessary gluten-free diet is nonexistent. There are, however, reputable and experienced researchers in the area of celiac disease and food allergy science who take a firm stance on the topic. Dr. Alessio Fasano, Founder and Director of the Center for Celiac Research at Massachusetts General Hospital, includes “distilled alcohol” in the “Safe List” in book, Gluten Freedom, published earlier this year. Fasano goes on to discuss alcoholic beverage consumption by those with celiac disease and states, “the distillation process eliminates the gluten peptides so distilled products are generally safe”, although he does warn consumers to “watch for added flavorings in cocktail mixes…” Dr. Steven Taylor, Co-Founder and Co-Director of the Food Allergy Research and Resource Program, and Professor with the Department of Food Science and Technology at the University of Nebraska – Lincoln, comments, “distilled spirits, because of the distillation process, should contain no detectable gluten residues or gluten peptide residues.” Taylor remarks gluten-free labeling of spirits such as vodka is “silly” and unnecessary due to the very nature of distilled spirits.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| NUTRITION |

Sometimes when discussing how to be healthy, conversations turn to specific plans, programs or products. It seems every year brings a hot new diet trend holding the promise of health if only we follow the plan to the letter. The problem with that is, most trends and fads don’t serve us well longterm, especially when life becomes hectic with work, taking the kids to after-school activities and still trying to figure out how we’re going to make a nutritious dinner the entire family will eat. And we all know laundry, homework, and housework are waiting for us when we get home.

weeks or two months, here is a collection of simple practices you can easily incorporate into your busy life that will help you stay on top of your nutrition all year long. Making nutrition part of everyday life makes it something you eventually won’t need to think about. Good nutrition will become habit, and being healthy is one habit you never want to break!

2. DON’T BUY IT AND YOU WON’T EAT IT.

It’s no wonder the best intentions can easily slip away from us when it comes to eating healthier. Instead of a quick-fix plan that promises to transform you in two days, two 28

are healthier for us than a cupcake or a cookie, but labeling those sweet treats as “bad” gives them a negative connotation. That means, when you eat them, you’re likely to feel bad, or guilty. Everyone wants a sweet indulgence now and then. When your sweet tooth calls, satisfy it with a modest amount of a treat you love. If you love chocolate, don’t settle for an ordinary candy bar, buy a high-quality chocolate and eat a single serving, then move on. Even indulgent foods can have a place in your diet, just don’t allow them to be center stage.

1. DE-CLASSIFY YOUR FOOD.

Stop thinking of foods as “good” or “bad”. We know fruits and vegetables

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

If those indulgent treats are something that you simply cannot avoid if they are in your home, stop buying them. If it’s not there, you can’t access it, at least not easily. You will need to decide if that “fix” is worth a trip to the store. This gives you time to consider your

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| NUTRITION |

6. DON’T FORGET FIBER.

Fruits, vegetables and gluten-free whole grains are fiber-rich foods that should make it onto your plate every day. In addition to making us feel full longer, fiber is also important for regulating our digestive system, food choices and to really listen to your body. When you do decide a treat is a “must-have”, think about the flavors you’re really craving. If it is chocolate and peanut butter, skip the Reese’s and go for the base ingredients of natural peanut butter and pure dark chocolate for a healthier option.

and portion the cooked meat out to use in several different meals. A little planning goes a long way when you’re pushed for time on busy weeknights.

5. CHANGE THE WAY YOU LOOK AT LIQUIDS.

3. REPLACE NIGHTTIME DESSERTS OR SNACKS WITH FRUIT. If you indulge late

at night like so many people do, make it a healthier choice like fresh or frozen fruit, or even an all-fruit smoothie. This is especially helpful if you’re accustomed to that nightly bowl of ice cream in front of the TV!

That daily coffee shop stop could be dragging you down, and it’s not the caffeine we’re talking about. With every sugar-laden pump of syrup added to your beverage and every swirl of whipped cream, the empty calories are layered on. If you love your indulgent coffee beverages, that is fine, but stop making them a daily ritual. Instead, treat yourself on Mondays or on the weekend and take time to sit and to really enjoy that beverage. Your mind, body and wallet will thank you!

4. PREP MEALS IN ADVANCE.

If you are always short on time when hunger strikes, maybe it’s time to take a few hours on your day off to shop and prepare foods in advance. You can slice, dice, peel and chop fresh vegetables for salads, stir-fry or steaming. Cook gluten-free whole grains like rice and quinoa in advance so that you always have a hearty meal base. Fill your slow cooker with a hearty roast

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

keeping blood sugar balanced and even keeping cholesterol in check. Aim for including fresh fruits and vegetables at every meal and you won’t have to worry about counting grams of fiber anymore!

7. KEEP CALCIUM-RICH FOODS ON THE MENU.

This doesn’t mean eating dairy with every meal. Calcium is found in all types of foods like dark leafy greens, almonds, bone-in salmon or sardines, and fortified all-natural fruit juices and plant-based milks. From strong teeth and bones to ensuring proper muscle function and helping keep blood pressure in check, calcium is an important part of our daily nutrition.

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| FOOD |

Recipes

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| FOOD |

A WEEK OF

GLUTEN FREE WHOLE GRAIN MEALS

M O N D AY

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TU ES D AY

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W ED N ES D AY

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SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | VEGETABLE FRIED RICE

VEGETABLE

FRIED RICE

INGREDIENTS: EGG MIXTURE:

2 eggs, beaten 1 teaspoon salt Pinch of black pepper 1 Tablespoon cooking oil of choice

R I C E & V E G E TA B L E MIXTURE:

2 Tablespoons cooking oil of choice 1 teaspoon fresh ginger root, peeled and minced 2 garlic cloves, peeled and minced 2 cups cooked rice (white or brown) 2 Tablespoons gluten-free soy sauce (for soy free, use coconut aminos) ½ Tablespoon oyster sauce ½ medium red bell pepper, diced ¼ cup diced carrot ¼ cup frozen green peas 1 green onion, finely chopped

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DIRECTIONS:

Over high heat in a large skillet or wok, warm 1 tablespoon oil. Add eggs and cook, stirring constantly until they are just cooked. Remove eggs from heat and transfer to a bowl; set aside and wipe out pan.

Add 2 tablespoons oil to the skillet over high heat. Add ginger and garlic and stir fry for about 15 seconds, until the ginger and garlic become aromatic.

Add the rice to the skillet and stir fry for several minutes. Add soy sauce and oyster sauce, then add pepper, carrot, peas and cooked egg to the pan. Stir to mix and heat through.

Top with green onion and serve immediately. Serves: 6

| FOOD | GREEN BEANS

CHINESE STYLE

GREEN BEANS INGREDIENTS:

DIRECTIONS:

2 teaspoons sesame oil (substitute any oil you prefer) 2 garlic cloves, peeled and minced ¾ pound fresh green beans, strings removed, whole or cut into 2-inch pieces 2 teaspoons sugar 1 Tablespoon fish sauce 2 teaspoons gluten-free soy sauce (for soy-free, substitute coconut aminos)

Heat oil in a large skillet or wok over medium-high heat.

Serves: 4

Add garlic and cook for about 15 seconds, stirring so garlic doesn’t burn.

Add green beans and cook 5 minutes, or until tender, stirring.

Add remaining ingredients and cook several minutes more until beans reach desired tenderness (this usually takes 3-5 minutes). Serve immediately.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | BACON CORN CHOWDER

BACON CORN

CHOWDER For a quick and hearty dinner in a flash, give this Bacon Corn Chowder a try!

INGREDIENTS:

6 slices all-natural, nitrate/nitrite free bacon 1 medium onion, chopped 2 medium red potatoes, washed and cubed Â˝ cup water 15 ounce can cream style corn (buy organic to ensure GMO-free corn) 1 Â˝ cups milk (use dairy or dairy-free milk of your choice) Salt and pepper, to taste Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes Makes: About 5 cups

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DIRECTIONS:

In a large soup or stock pot, cook bacon until crisp. Remove to drain on a paper towel lined plate. When bacon is cool, crumble and set aside. Discard all but 2 tablespoons bacon drippings in pot.

Over medium heat, cook onion in bacon drippings until tender, stirring so onions do not stick to pot.

Add potatoes and water, then bring water to a boil. Cover pot and lower heat, then simmer until potatoes are tender, about 15-18 minutes.

When potatoes are tender, add corn, milk and seasonings. Heat through and stir. Spoon into bowls and top with crumbled bacon. Serve immediately. Note: Add 1 tablespoon of your favorite fresh herbs to the chowder for added flavor. Chives, tarragon or cilantro are excellent choices.

| FOOD | ORANGE MILLET PANCAKES

In this recipe, millet is divided; some is freshly ground into flour and some is toasted whole to add a layer of texture to the batter. Not only are these pancakes rich in iron, protein, potassium and B vitamins, but they also are spruced up with a burst of orange zest and fresh squeezed juice, making them a tasty alternative to the traditional pancake.

INGREDIENTS:

1 1⁄3 cup whole millet 1⁄4 cup whole millet 2 Tablespoon natural sugar (such as Sucanat or rapadura) 1 teaspoon baking soda 1 teaspoon sea salt 1 egg 1⁄2 teaspoon vanilla extract 1 cup whole milk 1 teaspoon orange zest 2 Tablespoon extra-virgin olive oil 2 Tablespoon safflower oil (plus more if needed) 1 1⁄2 cup 100 percent pure maple syrup 1⁄2 cup fresh squeezed orange juice with pulp Makes: Ten 5-inch pancakes.

ORANGE MILLET

PANCAKES Recipe and inset photo courtesy of Bastyr University.

DIRECTIONS:

Grind 1 1/3 cup of the millet in a grain mill or spice grinder until it is flour.

Over medium-high heat, dry toast the 1/4 cup of millet in a skillet for about 5 minutes, or until the millet begins to pop and gives off a toasty aroma.

Next, quickly pulse the sugar in the spice grinder to make the sugar finer but not into a powder.

Combine the flour, sugar, baking soda and salt in a small bowl and set aside.

In a separate bowl, beat the egg. Add vanilla, milk, zest and stir to combine. Using a whisk, stir in the olive oil.

Pour the wet ingredients into the dry bowl and whisk until combined well. Finally, whisk in the 1/4 cup of toasted millet.

Heat a cast iron pan or griddle over medium heat and allow to get very hot. Place a little bit of safflower oil (or other high heat oil) in the pan and scoop 1/4 cup of batter into skillet. Cook for about 1-2 minutes on each side, once pancake batter begins to bubble and when it turns golden brown. Repeat until batter is used up, but be sure to stir the batter and scoop from the bottom each time as the millet will settle.

Meanwhile, over medium-low heat, combine the maple syrup and orange juice to gently warm it. Drizzle over pancakes and garnish with an orange slice.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | QUINOA PIZZA POPPERS

QUINOA PIZZA POPPERS 01 02

For a delicious healthy gluten free alternative to pizza, these pizza poppers can’t be beat. These make the perfect after school snack and are great for all of those fast approaching football parties.

INGREDIENTS:

3 cups cooked and cooled quinoa 3 large egg whites* 2 tablespoons finely chopped fresh rosemary 2 teaspoons dried oregano 5-6 cloves finely chopped fresh garlic 1 teaspoon black pepper ½ teaspoon sea salt ½ cup mini turkey pepperoni ½ cup fully cooked turkey sausage crumbles ½ cup grated pecorino Romano cheese or parmesan cheese 2 tablespoons extra virgin olive oil *Use real eggs as liquid egg whites will not work with this recipe. Recipe Yields: 24 servings Active Time: 15 minutes Cook Time: 15-20 minutes

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DIRECTIONS: Preheat oven to 350F. Grease a mini muffin tin with coconut oil or olive oil.

Heat large skillet on stovetop over medium heat and add olive oil.

Once olive oil is slightly heated add chopped garlic, rosemary, oregano, salt and black pepper.

Cook until garlic becomes slightly translucent and remove skillet from heat and allow to cool to room temperature.

Add all ingredients to a large mixing bowl and stir gently with a spoon to combine.

Fill muffin tins with mixture and cook for 15-20 minutes or until poppers are slightly crispy.

Remove from oven and allow pizza poppers to cool completely before removing from muffin tins to ensure poppers stick together.

Serve with your favorite pizza sauce.

| FOOD | APPLE OATMEAL

SLOW COOKER APPLE STEEL CUT

OATMEAL

By Chef Lisi Parsons

DIRECTIONS:

Coat slow cooker with coconut oil (do not skip this step).

Combine steel cut oats, cinnamon, nutmeg, apple pie spice in one bowl, mix well and add to slow cooker.

Add remaining ingredients to slow cooker and stir a few times with a spoon to evenly distribute ingredients.

Set slow cooker on low and cook for 5 hours. There is no need to stir at any time throughout the cooking process, If you stir, the oatmeal will not set.

You can eat right away but if you allow it to cool for a bit you can cut oatmeal into slices. Note: Please remember all slow cooker temperatures vary but this recipe should be nicely set after 5 hours.

For a healthy decadent breakfast that cooks while you sleep, you can’t top this easy steel cut oats recipe. This breakfast is so delicious, you may just have a slice for dessert, too!

INGREDIENTS:

2 cups peeled and cubed fresh apples 3 tablespoons ground cinnamon ¼ teaspoon ground nutmeg ½ teaspoon apple pie spice 2 cups certified gluten-free steel cut oats* 3 cups almond milk (or other dairy-free milk of your choice) 3 cups water 1 tablespoon pure vanilla extract ¼ cup pure maple syrup Coconut Oil for coating surface of slow cooker *You must use steel cut oats, regular old-fashioned oatmeal will not work with this recipe. Recipe Yields: 8 servings Active Time: 10 minutes Cook Time: 5 hours

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

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| FOOD | SORGHUM

SIMPLE SLOW COOKER

SORGHUM

DIRECTIONS:

Place all ingredients in your slow cooker.

Cook on high for approximately 4 hours, or on low for approximately 8 hours.

When sorghum is cooked, fluff with a fork and use in any dish where you would use a similar grain. Meal ideas: 4Top sorghum with black beans, salsa and guacamole for a delicious Mexican dish. 4Add diced vegetables

and soy sauce for an Asian-inspired meal.

4For a hearty breakfast,

stir in raisins, drizzle with pure maple syrup and sprinkle with cinnamon.

This simple how-to for cooking naturally gluten-free whole grain sorghum in your slow cooker opens the door to so many mealtime possibilities. Use cooked sorghum anywhere you would use rice or similar grains.

INGREDIENTS:

½ cup whole grain sorghum 2 cups liquid (water, vegetable broth, meat or poultry stock) ¼ teaspoon salt, optional Makes: 4 servings. Recipe can be doubled.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD |

Keep it safe in the

ONE OF THE GREATEST INVENTIONS OF ALL TIME MAY CERTAINLY BE THE SLOW COOKER. These handy tabletop appliances use less electricity than the oven, help keep our kitchens cool in the summer and make scratch-made meals achievable for everyone!

With cooler days just around the corner (or already on the doorstep for some), how simple it will be to put ingredients in on a chilly autumn morning, head off to work and return home to the aroma of a home cooked meal, with little left to do except serve it up and enjoy! Of course, we want all our family meals to be safe, so let’s get a refresher course on slow cooker safety with these timely tips!

1. Begin with ingredients at the proper temperature. For foods that require refrigeration, be sure they are kept refrigerated until it is time to place them in the slow cooker. Leaving foods that should be kept chilled to sit at room temperature can encourage bacterial growth. Foods that do not require refrigeration, like potatoes, onions, etc., are fine at room temperature before going into the cooker. 2. Thaw animal proteins first. If your dish calls for meat or poultry, be sure it is completely thawed before it goes into the cooker. Using frozen meats in the slow cooker may mean your dish doesn’t get up to a safe temperature and could lead to foodborne illness.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

3. Do not overfill the cooker. Fill the cooker between half and two-thirds full, but no more. Overfilling your slow cooker may mean all the food doesn’t cook thoroughly.

4. Select the best temperature. Most slow cookers have a minimum of low and high settings. If you’re cooking on low, most dishes will require 7-8 hours, usually perfect if you’re going to work and leaving your slow cooker to make dinner for you. For the high setting, most dishes cook in 4-5 hours, so keep this in mind if you’ll be gone longer. If your slow cooker has a timer, keep in mind, most dishes should be safe for up to two hours after the slow cooker shuts off.

| FOOD |

SLOW COOKER 5. Keep the lid on and the heat in. Once cooking begins, unless your recipe instructs otherwise, leave the lid securely in place on the slow cooker so that heat doesn’t escape. Each time you lift the lid from the cooker, precious heat escapes, lowering the temperature of your dish, which could result in uneven or unsafe cooking. 6. Use a meat thermometer. When cooking dishes with meat or poultry, be sure to test those foods with a meat thermometer before consuming. Consult this Safe Minimum Cooking Temperatures Chart from FoodSafety.gov to guide you. 7. Store leftovers properly. Once your food is

cooked, remove it from your slow cooker in a timely manner and serve. For leftovers, cool to room temperature, then place in storage containers with lids and refrigerate or freeze immediately. (Before freezing, reduce dramatic temperature changes in your freezer by first refrigerating the foods to bring the temperature down slowly for 1 – 2 hours before transferring foods to the freezer.)

8. Use your slow cooker only for the intended use. Removable slow cooker crocks are not suitable to be used in the oven or stove top. Be sure to only use them in your slow cooker warming element as directed by the manufacturer. Read manufacturer’s instructions for safe care of your slow cooker so that it lasts a long time.

Note: If you ever arrive home and realize there was a power outage at some point during the day and your slow cooker was on, err on the side of caution and toss the meal. Without knowing how long the power was off or whether food was cooked properly and up to temperature, it is best to stay safe and discard the contents of your slow cooker, especially if the dish includes raw meat or poultry. A wasted meal is worth it when it comes to a potential foodborne illness for the entire family.

Check out this month’s simple slow cooker recipes on pages 39 and 41!

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | APPLE-STUFFED, BACON-WRAPPED PRUNES

PRUNEAUX AUX POMMES ET AU

BACON

By Chef Alain Braux

01 02

This is a classic French appetizer. Delicious for sweet-salty lovers and so easy to prepare. Even your kids will like them.

Servings: 4 Prep Time: 15 minutes Cooking Time: 10 minutes Total Time: 25 minutes

CHEF’S TIP:

If you are not allergic to dairy, you can replace the apple with Swiss cheese cubes or other melting cheese of your choice. For more delectable bites like this, see Chef Alain’s book, Paleo French Cuisine. 44

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

Preheat your oven to 400 F. Peel and core the apple. Cut into small rectangles to fit the inside of the prunes.

Take the pit out of the prunes.

Insert each apple piece inside each prune. With your fingers, enclose the apple within the prune.

Wrap each half-slice of bacon around each prune. Secure with a wooden toothpick.

Place on a baking pan covered with parchment paper.

Bake for 8-10 minutes un til the bacon starts to crisp. Serve hot.

INGREDIENTS:

20 pitted prunes 10 bacon slices, cut in half ½ Granny Smith apple, cubed

DIRECTIONS:

| FOOD | LENTIL TOMATO SOUP

SOUPE AUX LENTILLES ET À LA TOMATE

By Chef Alain Braux

I created this warming fall recipe for Peoples Pharmacy in Austin, Texas. Lentils are a great source of fiber (16 g preserving), vegetable protein (18 g per serving), iron and folate. If you need more protein, feel free to add your favorite sausage or bacon.

INGREDIENTS:

1 tablespoon olive oil ½ white onion, chopped 2 carrots, diced 1 celery branch, diced 1 tsp sea salt 2 garlic cloves, minced 1 teaspoon dried oregano 1 teaspoon dried basil 1 bay leaf ½ teaspoon ground black pepper 2 cups dry lentils, rinsed 1 can (15 ounces) crushed tomatoes 1 quart organic vegetable broth ½ cup baby spinach, rinsed and thinly sliced 1 tablespoon apple cider vinegar Sausage or bacon (optional) Servings: 4-6 Prep Time: 10 minutes Cooking Time: 1 hour

DIRECTIONS:

In a large soup pot, heat oil over medium heat.

Add chopped onions, carrots, and celery; cook and stir until onion is tender.

Stir in garlic, bay leaf, oregano, and basil; cook for another 2 minutes.

Add in vegetable broth, lentils, and tomatoes. Bring to a boil.

Reduce heat, and simmer for at least 1 hour.

When ready to serve stir in spinach and vinegar, and cook until it wilts. Serve with a few parsley leaves.

CHEF’S TIPS:

When I feel like adding more protein to my soup, I slice my favorite sausage and sauté it with the onions, carrot and celery before I add the other ingredients. You can also sauté bacon pieces, then add the veggies to it. This is a very warming fall soup. To add a little flavor , I like to add a spoon of plain soy or coconut yogurt to it and stir. For more delectable bites like this, see Chef Alain’s book, Living Gluten and Dairy-Free with French Gourmet Food.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | RANCH DRESSING

TANGY BUTTERMILK

RANCH

DRESSING Whisk together these flavorful ingredients for a fast homemade salad dressing to dress up your greens!

INGREDIENTS:

1 cup mayonnaise (If you’re avoiding eggs, choose a vegan mayonnaise like Earth Balance or Just Mayo) ¾ cup buttermilk 1 Tablespoon fresh chopped chives 1 Tablespoon fresh chopped parsley ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon dried oregano ¼ teaspoon dried basil ¼ teaspoon dried dill Salt and pepper, to taste

DIRECTIONS:

Combine all ingredients in a mixing bowl and whisk until smooth.

Chill two hours before serving as a dip or as a salad dressing over your favorite crisp greens. Note: Use fresh herbs of choice. Store dressing in refrigerator up to 1 week.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

| FOOD | PROTEIN SQUARES

BLUEBERRY OATMEAL

PROTEIN SQUARES By Chef Lisi Parsons

For a healthy homemade protein bar, these blueberry squares are sure to satisfy even the pickiest palates. Filled with healthy protein and luscious blueberries these make the perfect quick meal replacement for those busy mornings. These also make a great after school snack that parents can feel good about and little ones will gobble up!

01 02

DIRECTIONS:

INGREDIENTS:

3 cups certified gluten-free old fashioned oatmeal 2 teaspoons grain-free baking powder (regular baking powder will work, too) 4 teaspoons ground cinnamon 2 cups whey protein powder* 1 Âž cup almond milk (or other dairy-free milk of choice) Â˝ cup unsweetened applesauce 2 tablespoons coconut oil, melted 2 teaspoons vanilla extract 2 whole eggs 12 ounces fresh blueberries (or your favorite berry) Coconut oil for coating pan

Preheat oven to 350F.

*This is two full measuring cups not the scoops that come with the protein powder.

Grease baking pan (11 inches x 7 inches x 2 inches) with coconut oil.

Recipe Yields: 9 servings Active time: 10 minutes Cook time: 20 minutes

Mix together oatmeal, baking powder, cinnamon and protein powder in one bowl.

In another bowl, mix together almond milk, applesauce, melted coconut oil, vanilla and eggs.

Mix together contents of both bowls and mix well with a spoon.

Gently fold in the blueberries and then pour mixture into baking pan.

Cook for 15-20 minutes or until mixture is set, then cool completely before cutting into bars.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | RAW CHOCO SLICE

RAW CHOCO SLICE

By Sherry Strong

DIRECTIONS:

INGREDIENTS:

1/2 cup raw almonds 1/2 cup raw pecans or walnuts 1 tablespoon ground flax or chia seeds* 1/2 cup raisins 1/2 cup shredded, unsweetened coconut 8 whole prunes, pitted 5 whole fresh dates, pitted 1 teaspoon vanilla bean powder or the seeds from 1 vanilla bean 1/2 cup raw cacao 1/2 tablespoon cold-pressed coconut oil

Place nuts, seeds and raisins in a food processor and process until they are broken up into crumb size.

Add the rest of the ingredients and process until well mixed.

Press mixture evenly into a plastic container 30 x 20 cm, cut into squares, refrigerate and remove when cold and solid.

Break into squares (where cuts were made prior to chilling) and place into an air tight container.

Prep Time: 10 minutes

*Flax or chia seeds: It is best to grind the seeds fresh in a dedicated spice/coffee grinder or in and mortar in pestle into a meal texture versus leaving whole.

ABOUT THE AUTHOR 48

Sherry Strong is a Food Philosopher, Chef and Nutritionist. She is the author of Return to Food - the Life Changing AntiDiet. She was the Curator & Co-Founder of the World Wellness Project, Victorian Chair of Nutrition Australia, Melbourne President of Slow Food and a TEDxTokyo 2009 speaker. Sherryâ&#x20AC;&#x2122;s created the Return to Food Academy teaching people online to become Return to Food coaches. See www.returntofood.com and wwwreturntofood.tv

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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| FOOD | LITTLE CHEF’S CORNER

HONEY KIWI RASPBERRY

FRUIT DIP Recipe and image courtesy of the National Honey Board

This recipe is so quick and easy, you’ll want to keep a batch on hand for afterschool snacking for the kids… and the adults!

INGREDIENTS:

1 ripe kiwi, peeled and diced 1/2 cup unsweetened frozen raspberries 1/2 cup pure honey 8 ounces low-fat vanilla yogurt Fresh fruit, for dipping

DIRECTIONS:

In the bowl of a food processor, combine kiwi, raspberries and honey; puree.

02 03

Stir in yogurt. Serve with sliced fresh fruit (strawberries, pineapple, watermelon, cantaloupe, honeydew melon, grapes, bananas, etc.)

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

For more great recipes using naturally gluten-free honey, information on honey’s benefits and more, visit the National Honey Board website.

| FOOD | YOUR FOOD SOLUTIONS

KICKING ASS ON CELIAC ONE GRAIN AT A TIME By Kimberly Atherton, Atherton Baking Company

When our daughter Kristina was 12 she began having mysterious illnesses along with late night stomach pains, headaches, intestinal distress, ADHD, weight loss, exhaustion, and more. Most of these

issues would come and go. Years of doctors visits yielded nothing. When our son Jimmy turned 12 he, too, began showing the same symptoms. Within two weeks he went

from a Pop Warner football kid to a shell who couldnâ&#x20AC;&#x2122;t form full sentences, get out of bed, or even eat. We took Jimmy to a general practitioner near our home. He said he

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| FOOD | YOUR FOOD SOLUTIONS

“This is where celiac has taken us. This is our path. We are taking this horrific disease, healing our bodies and making something good with it.”

thought he knew what it could be, but he would need to draw some blood for the appropriate testing to confirm his suspicion. In only one week, we had an answer – Jimmy’s debilitating symptoms were due to celiac disease! Because the disease is hereditary, the doctor asked us to bring our daughter, Kristina, in, too. Remember, she had all those “mystery” ailments beginning at age 12. I was asked to come in for testing, as well. As remarkable as it seemed, the tests revealed all three of us have celiac disease! Finally, those strange illnesses and symptoms made sense. That day, we all changed everything about how we ate and we never looked back. Around our home, getting creative with food wasn’t such a challenge. After all, my husband, Rick, was a chef for 18 years and I was a baker. In our “spare” time, Rick and I had always done catering and baking for local events, friends and family. With a celiac diagnosis times three and a spouse who decided to live 100% gluten-free in support of us,

it was time to convert everything to gluten-free. Our family’s health depended on it! I continued baking and Rick worked on a revolutionary gluten-free flour tortilla. Sure, there are gluten-free tortillas on the market, but those just weren’t what we grew up on here in Southern California. Like so many others who must have a gluten-free diet out of medical necessity, we quickly became tired of settling for “just OK” when it came to our food. Along the way to changing the gluten-free world with his phenomenal creations, Rick lost his job. That was the turning point where he decided to make it his mission to create the perfect gluten-free tortilla. We know these are the best gluten-free tortillas out there. Everyone who tries them says the same thing. Now, we need to get them to market so that everyone can enjoy these delicious tortillas! And eventually, our Gluten Free Chocolate Chip Banana Bread and Gluten Free Carrot Cake will follow!

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

Of course, we can’t do this alone so we started a Go Fund Me project. I wish I could tell you it’s been super easy, but the truth is, this is the hardest thing Rick and I have ever done. But we’re not quitters and we aren’t giving up on our dream of sharing our gluten-free, celiac-safe creations with you! This is where celiac has taken us. This is our path. We are taking this horrific disease, healing our bodies and making something good with it. In spite of Rick and me both losing our jobs due to cutbacks, we are still going strong and we won’t stop ‘til we get there. Check out our Go Fund Me project page and consider pitching in and supporting the cause if you’re able. We are grateful for every dollar raised. For more about Atherton Baking Company and to see a video of the amazing gluten-free flour tortilla in action (it’s also free from the top 8 food allergens!), check them out at AthertonBakingCo. Wordpress.com. Don’t forget to show your support on Facebook, Twitter and Instagram, too!

THE GINGER PEOPLE ORGANIC GINGER JUICE

If you know me, you know I am a firm believer in the healing properties of fresh ginger. Of course, I’m on the go so much these days, it is sometimes challenging to take fresh ginger root along. Not to mention, the washing, peeling and chopping involved, just for a soothing cup of my ginger tea! That’s where Ginger Juice comes in. It is the perfect time-saving alternative to fresh or ground ginger. Just a splash in my cup of piping hot water and instant ginger tea on the go! It’s also great in salad dressings, over fish, in stir fry, marinades, fruit smoothies, soups and more!

| PRODUCTS | EDITOR’S PICKS

MEE BEAUTY BEE CLEANSED HONEY BODY WASH

Straight from the beekeeper, this blend of organic aloe vera, pure honey straight from the hive and green tea will gently cleanse, nourishe and moisturize your skin! With its mild honey and honeysuckle scent, this body wash will wash away your stress and leave you feeling relaxed and rejuvenated. I love that all of Mee Beauty products are completely natural with no parabens, sulfates, phthalates, or artificial colors, and organic ingredients are used whenever possible. Check out all of Mee Beauty’s wonderful honey-based products at MeeBeauty.com.

CUISINART IMMERSION BLENDER

With fall around the corner, I’m transitioning from in-cup blended fruit smoothies to in-pot blended soups with my sleek turquoise Smart Stick® hand blender from Cuisinart. When I purchased it, I never thought I would use this handy kitchen gadget as much as I do! It is so simple to wash (right in the dishwasher, of course!) and store and has two speeds for anything from frothing hot chocolate to making my favorite banana “nice” cream for dessert.

SUN CUPS

As an alternative to peanut butter cups for those with peanut allergy, you might consider giving Sun Cups a try. Even if you don’t have a nut allergy, you’re going to want to taste the delightful difference you get with Sun Cups. It’s a feel good experience all around! I’m sure these would be a welcome addition to the class party or lunch box on occasion! Learn more about Sun Cups on their website!

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| GLUTEN-FREE ON A BUDGET |

HOW TO MAKE THE HO

Choose food grown locally to avoid paying extra for transportation and shipping costs.

As summer winds down, our thoughts gradually turn to autumn and the holidays that follow. If you’re gluten-free, you’re likely baking the majority of your own holiday goodies. To help all of us stay on our budget this holiday season, Lisa Cantiker, a fellow celiac, a nutrition coach, nutrition writer, and the founder of GlutenFreeFind.com, shares her top tips for keeping more money in your pocket this season.

Let’s face it —these days we’re all on a budget. The state of our economy has caused increasing fuel prices, which results in an increase in the cost of food. This particularly impacts those who follow special diets, such as the gluten-free diet, whereby gluten-free baking ingredients and packaged foods on the market are significantly more expensive than their counterparts. The winter holidays are a time when our pocketbooks take a significant hit as we spend a lot of extra money on cooking, entertaining and gift purchases. Here are a few tips to help you eat gluten-free and save money during the holiday season, or anytime really!

CHOOSE FOOD GROWN LOCALLY

Shopping at farmers markets and selecting produce and other ingredients

Clip coupons to your grocery list so you don’t forget them at the checkout!

that are grown locally and in-season means you will not be paying extra money for transportation/shipping costs. It also means you are supporting local farmers and sustainability as well as the environment. Your food will be fresher, tastier and will contain fewer chemicals as they are not needed to preserve the food longer.

BUY IN BULK

Make sure you eliminate the risk of cross-contamination before you buy in large quantities. Purchase gluten-free baking ingredients in larger quantities to save money gram for gram. Then do your own gluten-free baking at home which is always far more cost effective than buying baked goods at the grocery store or bakery. Select recipes that include healthy ingredients and offer nutritional benefits.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

EAT FOODS THAT ARE NATURALLY GLUTEN-FREE

Eat more fruits and vegetables, and use them for making your own pure and nutrition-packed juices and smoothies. Choose non-processed meats and poultry, eggs, lentils, quinoa, nuts and seeds. Avoid packaged and processed foods that are not only not good for you, but also more expensive than natural, whole foods.

DO YOUR OWN COOKING

Homemade is best made. And it costs less too! Eating out can be expensive and gluten-free menu options often cost more. Try healthful new recipes to replace more expensive, frequently-bought products, such as bread, cookies, cake and crackers. Bring your own homemade lunch to work, and

| GLUTEN-FREE ON A BUDGET |

OLIDAYS GLUTEN-FREE

T E G D U B A ON By Lisa Cantkier

bring your own homemade snacks to movies and special events and outings.

USE YOUR LEFTOVERS

In the days before the industrial revolution, nobody wasted leftovers, right down to fruit peels. It’s a great way to save money. Turn gluten-free leftovers into tasty stews, soups, sauces and casseroles. Turn chicken into chopped chicken salad, and blend produce into delicious vegetable and fruit juices. You can also make your own jams, spreads and dips from leftovers.

ABOUT THE AUTHOR

TRY BEFORE YOU BUY

Attend gluten-free consumer trade shows and sample, sample, sample. Try out new products before you potentially waste money on them. There are often lots of free packaged samples you can take home with you, as well as coupons for discounts, and even door prizes. The few dollars it costs to attend a trade show can go a long way.

USE COUPONS

Save coupons you get at grocery stores and trade shows, etc. and make sure you use them! Keep them clipped to your

grocery list so you don’t forget about them. Contact gluten-free companies every so often and ask for them to send you coupons to try their products.

REQUEST FOOD GIFT CERTIFICATES

For those family and friends that ask you what type of gift you might like over the holidays, request a gift certificate to your favorite gluten-free bakery or health store. It really is win-win and better than getting that odd gift you really can’t make much use out of. This can also apply to birthdays.

Lisa Cantkier is a lifelong celiac, a nutrition coach, a nutrition writer, and the founder of GlutenFreeFind.com. You can send Lisa an email at gluten.free.find@gmail.com and follow her on Twitter at @LisaCantkier

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| HEALTHY PETS |

COULD IT BE

HYPOTHYROIDISM?

JUST LIKE IN HUMANS, THE THYROID GLAND PLAYS A VITAL ROLE IN A DOG’S HEALTH. LOCATED IN THE THROAT AREA, THIS GLAND PRODUCES A NUMBER OF HORMONES. THE PRIMARY THYROID HORMONES ARE T3 AND T4, WHICH GOVERN METABOLISM IN THE BODY . You may not expect a disease most often discussed in reference to human health to show up in your dog, but hypothyroidism is a very real possibility for our canine companions.

According to Michigan State University’s Canine Thyroid Registry, “autoimmune thyroiditis is the most common cause of primary hypothyroidism in dogs.” Autoimmune thyroiditis (also referred to as lymphocytic thyroiditis) causes the destruction of thyroid tissue and a decrease in thyroid hormone production. As you may guess, a reduction of the hormones that keep the metabolism in check can lead to lower metabolism and some pretty nasty symptoms. Unfortunately, a pet can suffer silently with symptoms of hypothyroidism long before their owner realizes there is an issue. Some of the more common symptoms of hypothyroidism in dogs are: 4 weight gain for no apparent reason 4 lethargy/fatigue 4 weakness 4 lack of alertness 4 appearing sad or depressed 4 lack of desire to play as normal 4 increase in time spent sleeping or lying about inactive 4 intolerance to cold temperatures 4 hair loss 4 recurrent infections Clearly, it could be easy to miss some of these symptoms. For example, if your middle-age dog (prime time for hypothyroid symptoms to manifest) is packing on the pounds with little or no change in diet, you may try cutting back on their food and increasing their exercise. If the dog is hypothyroid, they will only feel hungrier and even more lethargic as a result of your efforts. If you notice peculiar behaviors in your pet and symptoms of hypothyroidism, take them in for a visit to the veterinarian to discuss the possibility of thyroid disease. A simple blood test to assess thyroid hormone levels can tell your vet if the thyroid is functioning properly. If not, a simple regimen of thyroid hormone replacement therapy can get your dog back on track in no time. Your vet will advise on the proper dosage and will prescribe follow-up testing to make sure the dose is regulated to suit your pet’s needs. Resources: Pet MD, Web MD, Michigan State University

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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GLUTEN-FREE R E S O U R C E D I R E C TO RY

Your Playbook for Surviving Game Day Gluten-Free

| SOCIALIZE |

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

Even if you’re not a super-fan, you probably get in on game day action during football season in the way of parties and get-togethers with family and friends. After all, who doesn’t love a chance to join the celebration? Of course, if you must live gluten-free, that can potentially be a game changer in terms of the festivities. But there’s no need to call a time out on the fun. With these seven winning strategies, you’ll be in possession of a confident approach and positive attitude all season long!

1. THE FIELD

Before you can prepare, you need to know the playing field. If you’re hosting the festivities in your home, you definitely have home field advantage since you know your environment and can control the field more easily. If you’ll be visiting friends in their home, there’s a bit more you need to think about, and that’s where these tips come in handy. A few basic questions to consider: 4Will there be food that is safe for you to eat? 4Will you need to take your own food? 4Is your host aware of your need to avoid gluten and gluten contamination?

2. TIMING

| SOCIALIZE | the case, you may not be able to know ahead of time what’s on the menu, so go ahead and sign up for a couple of dishes you’ll be able to enjoy. If foods will be grilled at the party, you may consider volunteering for grill duty to ensure everything going on the grill is free from gluten.

4. THE KICKOFF

Once the good times begin, help your hostess ready the table and organize the food, placing gluten-free foods in a separate area (preferably with labels) from gluten foods so that there’s no question about what is safe for you (and others eating gluten-free). Keeping things organized is key to avoiding a mix-up.

5. F I R ST D OW N

TO U C H D OW N !

With these strategies, you’re sure to have a winning season filled with successful (and fun!) gluten-free game day experiences! Don’t forget there are plenty of naturally gluten-free foods that make perfect party fare! Here’s a short list to get you started:

This is the other “first down”, as in the first utensil down in a dish stays with that dish and moves to no others. This avoids potential cross-contamination of gluten-free dishes. You may want to remind your host and other guests (in a pleasant manner, of course!) that even placing a spoon used for gluten foods in a gluten-free dish contaminates the entire dish, making it unsafe for those who must eat gluten-free.

6. MOVING THE BALL

Before visiting others’ homes for a fun get-together, it’s a great idea to take some time to chat with your host about your special diet. This doesn’t need to be an uncomfortable conversation and you certainly shouldn’t feel awkward about bringing it up. After all, this is your health that’s at risk. Be kind in your approach and explain that you’re looking forward to a great time and part of that great time for you means staying safe and gluten-free. Offer to bring your signature dish to the party if the menu doesn’t contain any foods you are able to eat.

Just like the close contact and communication between a quarterback and his team at the snap, it’s important for you to keep in close contact with the host and the food situation. While it’s no fun to obsess, it’s also no fun to become ill from accidentally consuming gluten. Keeping your eye on the ball (or in this case, the food table) is a good idea. This is much easier if you’ve pre-labeled the gluten-free dishes and separated them from the gluten foods. Color coding or tagging utensils is also a good idea, as it can help you know at a glance that things are in order.

3 . T H E P L AY E R S

7. T H E PA S S

If it’s a larger event, there may be multiple guests providing dishes. If that’s

ahead and spoke to your host, this likely will not be an issue, but it could come up in certain cases like when marinades used on meats and there’s no packaging or label available for you to read, when someone brings a “secret” recipe dish and won’t reveal the ingredients, or you’re just feeling uneasy and unsure. When in doubt, don’t!

If you aren’t sure about a food presented to you, just pass. If you planned

4Hummus with Carrot Sticks 4Guacamole with Cucumber Slices 4Salsa & Sour Cream with

Gluten-Free Tortilla Chips

4Fresh Vegetable Tray 4Fresh Fruit Platter 4Deviled Eggs 4Shrimp Cocktail 4All-natural deli meats and cheeses

Remember to always read labels and check the ingredients list for gluten and any other foods you must avoid before consuming any foods.

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| BEAUTIFUL YOU |

THERE’S A BUZZ IN THE AIR WITH ACCLAIMED MAKEUP ARTIST AND BEAUTY WRITER, KAVITA KAUL

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

| BEAUTIFUL YOU |

“‘Well,’ said Pooh, ‘what I like best,’ and then he had to stop and think. Because although eating honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called.” —A.A. MILNE, WINNIE-THE-POOH

IT’S HONEY WEEK IN NYC!

From September 8th – 14th New York will literally be abuzz as the New York City Honey Festival is under way. This week offers an array of tasty and tantalizing events celebrating the divinely sticky nectar and all things bee! With honey-tastings, honey-themed dinners, honey-themed cocktail evenings, apiary tours throughout the week, and the crescendo of Honey Fest on September 13th, you and your taste buds will not want to miss out! Sweet or sometimes slightly bitter, runny or whipped or set… honey tastes great, but there’s much more to it than that.

HONEY IS A SWEET T R E AT F O R T H E S K I N !

Ruth Harrigan, a core member of the New York Beekeeper’s Association knows “externally, honey has three essential properties that are beneficial for the skin. As a natural humectant, honey

attracts and retains moisture, which is perfect in a lotion formula. Its antibacterial quality inhibits bacterial growth. During the war, honey was used to dress wounds for this reason. Honey is also high in antioxidants which has the ability to clean up oxygen free radicals that may damage skin cells”. Apart from working to help save the bees, Harrigan also heads the bee-friendly brand, Mee Beauty. Her go-to product from the range is Bee Moisturized Body Lotion. “It has an organic aloe and organic coconut oil base with pure honey for added benefit. Spending so much time in the bee-yard can dry out my skin. This lotion is light, fast absorbing, and is fragrance free. It’s for all skin types and can be used year round.” For a top-to-toe pampering, I recommend the Premium Spa Moisturizer Gift Set as the perfect way to experience the amazing benefits of honey for your skin.

In addition to supporting healthy skin, Harrigan and Mee Beauty help you support the bees via their membership in 1% For the Planet. Through this organization, Mee Beauty donates 1% of gross sales to HoneyLove.org. Busy bees work so hard to provide us with their liquid gold, it’s easy to overlook the other gifts they provide us with such as royal jelly and propolis, which are equally valuable in other ways.

H E R E ’ S W H AT H O N E Y E X P E R T, P E T R A S T O N E S AY S :

“Royal Jelly is what the male worker bees make to feed their Queen. It is used for many reasons, but on the skin, it has anti-aging properties that can help to tighten, tone and lighten the skin. Propolis is amazing! It’s what the bees make by collecting sap from pine trees. They then turn it into a resin that they coat the inside of the hive with. This prevents any bacteria from

SEPTEMBER ISSUE / FOOD SOLUTIONS MAGAZINE /

| BEAUTIFUL YOU |

growing. For us, it is a highly effective antibacterial and antiviral, both externally and internally; I mix a few drops of propolis tincture in a teaspoon of honey for cold and flu season, three times a day. On skin, it is deep cleansing, great for acne and great for regenerating new skin cells.”

H O N E Y- B A S E D E L I X I R S T H AT G I V E N E W M E A N ING TO MARY POPPINS’ FA M O U S T U N E , “J U S T A SPOONFUL OF SUGAR HELPS THE MEDICINE G O D OW N ” !

Stone takes honey to a whole new level with her exciting, new Feral Honey Elixirs. Local, raw Hudson Valley honey is infused at low temperatures, with wild medicinal herbs. Stone insists on using wild herbs as opposed to cultivated ones so they are more nutrient dense. The use of alcohol, commonly found in medicinal tinctures, is avoided as it often strips herbs of their healing properties and can affect the body’s ability to correctly recognize and absorb them. By using honey, the herbs’ integrity is maintained, and it is easier

for the body to digest because it recognizes the Elixir as a food. I admit that over the years, usually in moments of desperation or despair, I’ve tried an array of cleanses, tinctures and herbal treatments with varying results, sometimes erupting in a severe rash of irritated skin. Stone’s line of Elixirs appeals, because they provide a less extreme, gentler path to detoxification. As she herself puts it, “a lot of cleanses on the market are almost too powerful, and can shock your body by causing too many toxins to be released, thereby causing a burden to some of your internal systems.” There are three Feral Honey Elixirs to choose from. For a bulletproof blend of wild medicinal herbs, such as dandelion root and leaf, nettle, burdock, and milk thistle, give 007 a try. It provides a gentle spring cleanse, will detoxify the liver, purify the blood and help with seasonal allergies. If it’s relaxation you’re in need of, 747 is for you! With its blend of wild skullcap

and lemon balm, your mood will be uplifted; the St. John’s wort and holy basil help you adapt to stress. And finally 666, is a powerful blend that increases and stamina and energy with ginseng and maca, and libido with damiana and horny goat weed. “My feral honey elixirs are taken by the teaspoonful, either straight or in water … they also make fabulous cocktails!! No hangover!” That’s reason enough for me to drop by Stone’s stand during Honey Fest!

M O R E H O N E Y- B A S E D PRODUCTS AND SERV I C E S T H AT P R O M O T E HARMONY BETWEEN US AND THE BEES: For more bee-themed pampering, head to Nyack in Rockland County to the Bee Alive Spa where Petra Stone’s brand, Bee Alive Spa Essentials, is used to lavish you in The Royal treatment. “It includes a pure Royal Jelly treatment mask that will tighten and tone like crazy! Within minutes you can feel it...it’s amazing!”

As if all this wasn’t reason enough to get involved in Honey Week, Steve Rogenstein, NYC Honey Festival’s Organizer implores, “We must act now to educate ourselves about this critical species and honor the inspiring contributions they make to the health of our struggling planet”. So don’t just be a consumer, bring the kid(s), bring the dog(s), brings friends and participate in this sweet opportunity to experience, learn about and support the buzzing network of individuals (and bees) who make this event possible!

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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| BEAUTIFUL YOU | DIY BEAUTY

GO FOR THE GOLD WITH HONEY FOR BEE-UTIFUL SKIN 1 WASH AWAY THE DAY

To remove makeup and moisturize naturally, combine equal parts honey and coconut oil, whipping it into a creamy mixture. Spread over face and massage into skin, then wipe away with a gentle cloth. Rinse face with warm water and pat dry.

2 GET A GOLDEN GLOW

For perfectly polished, glowing skin, combine equal parts honey and baking soda, then use as a gentle body scrub, or just in areas that tend to be rough and dry, like elbows, knees and heels. Wash away with warm water and follow with moisturizer.

3 DEEP CLEAN PORES FOR A SUNNY COMPLEXION

For an occasional deep cleansing, exfoliating scrub, combine equal amounts of honey and ground sunflower seed kernels (about 3-4 teaspoons of each is enough for a facial scrub) and rub into your skin. Rinse away with warm water, dry skin, and follow with a few drops of coconut oil for deep moisture (use a lighter moisturizer if applying makeup after).

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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| SPECIAL FEATURE | CHILDHOOD OBESIT Y

influencing factors of

childhood obesity By Christopher Clark

September is National Childhood Obesity Awareness Month. Nearly 1 in 3 children in the US is obese and during the past four decades, childhood obesity has increased fourfold among children ages 6 to 11. This means children are increasingly at risk for type 2 diabetes, high blood pressure, heart disease and even stroke—conditions once experienced only by adults. Genetics makes certain children more susceptible to obesity, but by and large, culture, lifestyle, and diet are the primary influencing 66

factors. The following issues all impact childhood obesity, some less obviously than others.

1. NUTRITION: THE FIRST FOUR YEARS

Proper nutrition during the period starting three months before conception through the first three years of a child’s life sets the stage for future health. According to a 2010 study in Epigenomics, in-utero and neonatal nutrition promotes epigenetic modifications to brain DNA, which in turn heavily influ-

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

ence a child’s food intake patterns and taste preferences. Children whose mothers eat a high-carbohydrate, high-sugar diet are more likely to grow up preferring this diet. Professor John Funder, Executive Chairman of Obesity Australia, explains, “The first four years of life (including pregnancy) are crucial in combating obesity because they define the set-points for hunger and satiety in a child for its entire life.” Funder encourages mothers to breastfeed for the first six months, then feed their babies purées of

vegetables and meat rather than cereals.

2. BREASTFEEDING

According to a systematic review of the scientific literature published in Pediatrics, breastfeeding, as opposed to formula feeding, protects against obesity later in life. In the US, 75 percent of mothers start out breastfeeding, but only 13 percent are breastfeeding exclusively after six months. In 1981, the WHO adopted the International Code of Marketing of Breast-milk Substitutes. Thus far, only 37

| SPECIAL FEATURE | CHILDHOOD OBESIT Y

of 199 countries reporting to the WHO on the Code have passed laws reflecting all its recommendations, including a prohibition on the advertising of breast-milk substitutes and a prohibition of free samples or low-cost supplies for health service providers.

Food advertising triggers automatic eating.

3. PREDATORY MARKETING

Nearly half of US middle schools and high schools allow food companies to advertise sugary or otherwise unhealthy foods to students.

SUGAR Sugar-sweetened beverages are sold at over half of US schools through vending machines and school cafeterias. On average, US children see 12 to 21 television commercials every day for food products, the vast majority of which are unhealthy. Fast food restaurant advertising is of particular concern. From 2002 to 2008

ABOUT THE AUTHOR 68

exposure to these advertisements increased 28 percent for children and 40 percent for adolescents. Some experts suggest predatory food marketing promotes an “obesogenic” environment, which makes healthy food choices more difficult, especially for children.

4. SCREEN TIME

Children 8 to 18 years old spend 7.5 hours daily watching television (4.5 hours), surfing the web, and playing video games. Screen time contributes to childhood obesity because it displaces time spent for physical activity while increasing exposure to food advertisements. Researchers at Yale University found that food advertising increases automatic snacking on available foods while children watch

television. In one experiment, children watching a cartoon interspersed with food advertisements ate 45 percent more snack foods than children watching the same cartoon with non-food advertisements. The study’s lead author, Jennifer Harris, commented, “Food advertising triggers automatic eating, regardless of hunger, and is a significant contributor to the obesity epidemic. Reducing unhealthy food advertising to children is critical.”

5. SLEEP

Dozens of studies spanning five continents have examined the link between sleep duration and childhood obesity; most have found convincing evidence that decreased sleep promotes increased weight. The stron-

gest evidence comes from studies adjusting for potentially confounding factors, including parents’ obesity, television viewing, and physical activity. Researchers have suggested many ways by which sleep deprivation could cause weight gain, including: 4Sleep deprivation can alter hormones that control hunger. 4People who sleep less tend to snack more, especially late at night. 4People who are sleep deprived tend to watch more television and exercise less.

A HUMBLE CAMPAIGN TO ADVANCE THE CAUSE

In observance of National Childhood Obesity Awareness Month, I have decided to launch a crowd funding campaign to raise money for the Institute for Responsible Nutrition, a nonprofit organization started by Dr. Robert Lustig and colleagues, with the goal of reversing childhood obesity. I’m giving away copies of my award-winning book, Nutritional Grail, to encourage donations. Please see christopherjamesclark.com for more information.

Christopher Clark is an author, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He writes for The Huffington Post and Dr. Loren Cordain’s The Paleo Diet and is the author of the critically acclaimed, award-winning book, Nutritional Grail. Visit his Nutritional Grail Blog for culinary inspiration and insightful articles.

/ FOOD SOLUTIONS MAGAZINE / SEPTEMBER ISSUE

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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

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“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.

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