Food Solutions Magazine Apr 2015

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

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

The Connection between Celiac Disease and Gluten Ataxia ....... 10

Check Up with Dr. Mark Hyman ............................................................15

Dairy Substitutes ......................................................................................20

Detox Your Body Everyday ....................................................................22

Berry Chocolate Antioxidant Heaven Dessert .................................28

Does All Chocolate Contain Dairy? .......................................................31

April - Gluten Free Products ..................................................................34

This Month’s Recipes ............................................................................... 37

Devotion Vodka Coco Loco Cocktail ....................................................38

BOOST® Mango Tango Drink .................................................................39

Avocado “Fries” ......................................................................................... 40

Mango Chutney..........................................................................................42

Chicken & Waffles .....................................................................................44

Grilled Eggplant .........................................................................................46

Editor’s Picks ..............................................................................................48

Sweet Potato Waffles ..............................................................................50

Coconut Cream............................................................................................51

Bone Suckin’® Bacon Avocado Burger ...............................................52

Herb Crusted Lamb ..................................................................................54

Sweet Potato Bacon Hash .....................................................................56

Tiramisu........................................................................................................58

Chocolate Cinnamon Cake ......................................................................62

Is Gluten Affecting Your Mood? ............................................................64

A P R I L I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 0 3

T A B L E O F C O N T E N T S

ScienceGluten ataxia is connected to celiac disease and gluten sensitivity. This condition progresses slowly and if left untreated leads to irrevers-ible brain damage and life-long problems with speech, motor control and balance. Learn more from our expert.

NutritionIn this month’s Check Up with Dr. Hyman we learn why it may be best to say “no” to dairy products altogether, especially for those who suffer with inflammatory autoimmune diseases.

FoodWe lighten up the menu this month with spring dishes and spring-inspired recipes to de-light your friends and family in the warmer days ahead!

NutritionAviva Romm, MD, tells us how to detox our bodies every day with tried and true tips and advice from a gentle, practical functional medicine perspective.

22

37

15

10

0 4 / F O O D S O L U T I O N S M A G A Z I N E / A P R I L I S S U E

We are sailing through spring, my friends! I hope you enjoyed a fun and festive Easter, filled with safe, deli-cious dishes and treats. These days, there’s no shortage of gluten-free, allergen-free products on store shelves from which to choose. It’s amazing to me the number of celi-ac-friendly finds available today versus just a few years ago. I’ve put together a list of some of the FSM Team’s favorites for you on page 34! Have a look, you may just find something new to add to your shopping list.

Speaking of trying new things, in a few short days, I’m off to France for six months. I’ll still be with you here each month in these pages, but I’ll be working from afar. I’ll keep you updated on that adventure on my own site in a special section there, so you can follow along and you don’t even have to pack a bag!

Times like these remind me to be grateful for technology and the ability to stay

connected via the internet. What would we do without it?!

After all, it is technology that allows us to bring FSM to readers all over the world each month, sharing positive articles, delectable recipes and tips for successful gluten-free living.

Until next time, happy spring and happy, healthy gluten-free living!

Stay in touch…

Gigi Stewart, M.A.Editor in Chief

EDITOR-IN-CHIEFGigi [email protected]

CREATIVE SERVICESKreative Direktions

CONTRIBUTING WRITERSAviva Romm, MDLisi ParsonsLeigh ReynoldsMark Hyman, MDJill Carnaham, MD

COPY EDITORJodi Palmer

PUBLISHER & CEOScott R. [email protected]

ADVERTISING SALES & MARKETING KMI: 561.637.0396

ADVERTISING SALES DIRECTORSErica Singer 201.766.8471Kristen LaBuda 717.574.3739

DIRECTOR OF CLIENT SERVICES Jody [email protected]

CHIEF TECHNOLOGY OFFICERBrian A. [email protected]

TECHNICAL WEB DEVELOPERDmitry Bogordsky

ACCOUNTING [email protected]

ARTICLE [email protected]

INFORMATION [email protected]

ADVISORY BOARDCynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance SpecialistMarci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician /Nutritionist & Certified Diabetes EducatorLeigh Reynolds, GF Therapeutics / Celi-Vites President

FOOD SOLUTIONSG

LUTE

N F

REE

http://www.glutenfreegigi.com/category/france/

http://enjoylifefoods.com/our-foods/baking-chocolate/

LEIGH REYNOLDS recognized a

need for high quality-gluten free

nutritional supplementation so she

founded Gluten Free Therapeu-

tics™. 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.

MARK HYMAN, MD has dedicated

his career to identifying and

addressing the root causes of

chronic illness through a

groundbreaking whole-systems

medicine approach known as

Functional Medicine. He is a family

physician, an eight-time New York

Times bestselling author, and an

internationally recognized leader in

his field. Through his private

practice, education efforts, writing,

research, advocacy and public

policy work, he strives to improve

access to Functional Medicine, and

to widen the understanding and

practice of it, empowering others

to stop managing symptoms and

instead treat the underlying causes

of illness, thereby also tackling our

chronic-disease epidemic.

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.

CYNTHIA S. RUDERT, M.D.,

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

Gastroenterologist in Atlanta,

Georgia, whose practice is

primarily devoted to the screening

and following of patients with

celiac disease. With one of the

largest practices in the United

States that manages adults and

teenagers with celiac, she has

evaluated over 1000 patients with

celiac disease and gluten

sensitivity.

Dr. Rudert’s focus is identifying the

core causes of gastrointestinal

issues with a comprehensive

evaluation enabling her to treat

underlying medical conditions

that may have previously been

undetected. Dr. Rudert then

creates an individualized course

of treatment tailored to each

patient’s unique set of needs.

Rather than just treating the

symptoms of the disease, Dr.

Rudert believes the best results

are achieved by getting to the

core cause of the problem and

treating the disease accordingly.

Dr. Rudert sees patients from all

over the United States for second

opinion consults on a variety of

gastrointestinal disorders.

Committed to educating the public,

patients and physicians about this

commonly missed disorder, Dr.

Rudert lectures throughout the

United States and Canada on

celiac disease. She also lectures on

inflammatory bowel disease,

irritable bowel syndrome,

pancreatic exocrine insufficiency

and small intestinal bacterial

overgrowth.

Dr. Rudert is Medical Advisor for

the Celiac Disease Foundation, the

Gluten Intolerance Group of North

America and for the Gluten Free

Certification Organization (GFCO).

She is Medical Director for Atlanta

Gluten Intolerance Group (GIG),

and founder and president of the

Atlanta Women’s Medical Alliance,

the largest alliance of female

physicians in the United States.

C O N T R I B U T O R S


http://www.glutenfreetherapeutics.com/

http://drhyman.com/

http://drhyman.com/

http://drhyman.com/

http://www.drcynthiarudert.com/


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.

MARCI PAGE SLOANE, MS, RD,

LDN, CDE is a Registered and

Licensed Dietitian/Nutritionist and

Certified Diabetes Educator in

south Florida. She grew up in New

York City where she graduated

from Columbia University with a

double Master’s degree in

Nutrition and Physiology.

Marci is CEO of Food Majesty, Inc.

author of Reality Diabetes ~ type

2, The Diet Game: Playing for Life!,

The Divorced Woman’s Diet and is

contributor to Chicken Soup for

the Soul Healthy Living Series

Diabetes. Sloane is a nutrition and

disease counselor, speaks

frequently in the community, is

coordinator of American Diabetes

Association (ADA) programs, an

ADA Valor Award recipient and

does radio, television and

magazine interviews. Marci is

passionate about her work and it

shows when you meet her.

Chef LISI PARSONS, two-time

author of gluten-free & 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

AVIVA ROMM, MD is a Board

Certified Family Physician,

certified professional midwife,

herbalist, and the creator of

Herbal Medicine for Women, a

distance course with over 800

students around the world. An

internationally respected

authority on botanical and

functional medicine for women

and children, with 30 years of

clinical experience, she is the

author of 7 books on natural

medicine, including Botanical

Medicine for Women’s Health,

winner of the American Botanical

Council’s James Duke Award.

Dr. Romm is an Adjunct Assistant

Clinical Professor in the Depart-

ment of Family Medicine at Tufts

University School of Medicine. She

is also a member of the Advisory

Board of the Yale Integrative

Medicine Program, is Medical

Director of the American Herbal

Pharmacopoeia and Therapeutic

Compendium, and sits on the

expert panel of the American

Herbal Products Association’s

Botanical Safety Handbook. She

also serves on the Advisory

Committee of the American

Botanical Council and as Associate

Editor of the Journal of Restor-

ative Medicine.

Dr. Romm is a leader in the

revolution to transform the

current medical system into one

that respects the intrinsic healing

capacities of the body and nature

- while helping women take their

health into their own hands. Her

goal is to foster greater access to

a health-based, trans-disciplinary

health care model. Her primary

commitment is to practicing and

teaching clinical medicine,

promoting an ecological basis for

health, and continuing to care for

mothers, children, and families.

Dr. Romm practices Functional

Medicine for women and children

at The UltraWellness Center of

Dr. Mark Hyman in Lenox

Massachusetts.

Learn more at www.avivaromm.

com and visit her on Facebook

www.facebook.com/AvivaRom-

mMD

C O N T R I B U T O R S



http://foodmajesty.com/

http://foodmajesty.com/

http://www.wortheverychew.com/

http://avivaromm.com/


https://www.facebook.com/AvivaRommMD


I’m enjoying learning more about the paleo diet from the recipes in your magazine, but I’d like to learn more about how to “go paleo” and start eating that way all the time. Great idea for an article, I think! Thank you, Janine K.

I’m requesting meal ideas and some kid-friendly recipes for upcoming issues, as the kids will be out of school and with 4 of my own and a house filled with neighbor kids all summer long, I’m sometimes at a loss of what to feel them! Of course,

A P R I L / L E T T E R S T O E D I T O R

we keep it allergen-free to suit everyone’s needs, so FSM is my go-to resource for new ideas and recipes! Keep up the great job!! Darla M.

I tried several Editor’s Picks over the past few months, and so far I’ve loved them all! Thanks for sharing your insight into products out there for those of us with celiac. How about a Top 10 list of new products from time to time, Gigi? Thanks, Laurie S.

Hooray for Food Solutions Maga-zine! You saved my dinner time rut with all the recipes, tips and ideas in each issue. I’m a new reader (as of February) and I love, love this magazine! Thank you for making it accessible to everyone. Carie M.

http://www.biokplus.com/en_ca


S C I E N C E


ing speech, walking or running, as well as controlling posture and balance.

Gluten ataxia progresses slowly, but left undiagnosed and untreated, the con-dition progresses, causing irreversible brain damage and lifelong problems with speech, motor control and balance. In fact, MRI studies indicate damage to and shrinkage of the cerebellum is not un-common in patients with gluten ataxia.

The link between gluten and ataxia has only been demonstrated relatively recently, and not all doctors are aware of the potential association between gluten sensitivity or celiac disease and speech and balance and motor control problems. That means it’s vitally important for people with gluten sensitivity and celiac disease to watch out for symptoms like dizziness, loss of balance and difficulty walking, or problems with articulation (pronouncing words) that could indicate the condition is present and to tell their doctors if they believe they’re experiencing any signs of the condition. The opposite is also true, those with unexplained symptoms of ataxia should find out whether they have antibodies to gliadin

using a blood test (a test used in the diagnosis of gluten sensitivity and celiac disease), and explore a possible diagnosis of celiac disease or gluten sensitivity.

S C I E N C E

Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifical-ly developed nutritional supple-ments specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredi-ents and scientifically re-searched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

ABOUTTHEAUTHOR

Celiac disease has been associated with a host of autoimmune disorders, including conditions that affect the central nervous system. Of these, gluten ataxia is perhaps the one that has been most widely described. Gluten ataxia is a chronic condition that causes prob-lems with balance and gait. It occurs when the antibodies that are produced in response to the ingestion of gluten attack the cerebellum, the portion of the brain located in the back of the skull just above your neck. The cerebellum plays a vital role in controlling movement, helping you coordinate the motions associated with activities like articulat-

Gluten ataxiais abnormal

gait, posture or speech due

to a reaction to gluten



S C I E N C E

In addition to ataxia, celiac disease has also been associated with a wide range of peripheral neuropathies, or numb-ness, tingling or shooting sensations in the hands and feet – that is, those nerves that exist outside of the spinal cord and brain. Most peripheral nerve symptoms are relatively mild and are confirmed by skin biopsy. A few, however, may cause weakness and sensory loss if left untreated.

Brain “fog” is another common com-plaint among celiac sufferers that may be associated with nerve and brain dysfunction, although no studies have been conducted providing a definitive link. The cerebellum has been implicated in some cognitive and learning process-es, so it’s not unreasonable to assume that the same sort of effect that causes ataxia also contributes to problems with cognition, memory or “clear thinking.” In fact, a study conducted by the Mayo Clinic came to the same conclusion in a study of celiac disease and cognitive decline. Another study published in 2014 found patients with celiac disease who complained of brain fog improved mark-edly when placed on a gluten-free diet.

Being vigilant and talking with your doctor about any unusual symptoms you experience is an integral part of maintaining your health, and so is supporting good nutrition. Since the bowel is already compromised, absorb-ing nutrients from foods becomes much more problematic in patients with celiac disease, yet the body needs optimal nutrition to help it fight the effects of the disease and to function normally. Taking nutritional supplements is an important way to ensure your body isn’t missing out on critical nutrients that may not be readily available in a gluten-free diet. CeliVites were devel-oped using the most bioavailable forms

The link between gluten and ataxia has only been demonstrated relatively recently, and not all doctors are aware of the potential association between gluten sensitivity or celiac disease and speech and balance and motor control problems.

of nutrients so you can feel confident your body is getting the best nutrition possible. Read more about CeliVites and the science behind the supplements here.

This original article was created by Gluten Free Therapeutics, Inc. the makers of CeliVites. It is their mission to provide safe and effective supplements and to inform and educate our custom-ers with data driven, medically reviewed content about celiac disease.

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C H E C K U P W I T H D R . M A R K H Y M A N

Got milk?These days, it seems like almost everybody does. Celebrities, athletes, and even political figures have been proud to wear the white “milk mustache” in ads. After all, everyone knows that you need milk to be healthy, right?

Dairy is nature’s perfect food — but only if you’re a calf.

If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. In fact, criticizing milk in America is like taking on motherhood, apple pie, or base-ball. But that’s just what I’m doing.


at Harvard’s School of Public Health — is one of the pyramid’s most vocal critics. He’s even called its guidelines “udderly ridiculous.” That’s not something a Har-vard scientist says lightly.

But Dr. Willett is right. The pyramid isn’t based on key scientific findings about health. Just take a look at some of the pyramid’s recommendations — and why I disagree with them.

Flawed Recommendations in the USDA Food Pyramid1. Consume a variety of foods within and among the basic food groups while staying within your body’s energy needs.Sounds sensible — but which food groups? If you choose dairy, meat, fats, and carbohydrates, the “perfect” meal could be a cheeseburger, milkshake, and fries with ketchup (potatoes and tomatoes are the two top vegetables consumed in America). Generic advice like that is pretty meaningless and po-tentially harmful.

2. Control your caloric intake to manage body weight.Again, that sounds good, but as I’ve written before, even the best-trained nutritionists and dietitians can’t come close to correctly estimating their own caloric intake in a day. Also consider this: Is it okay to consume all of your calories from cola or ice cream as long as you stay within my caloric needs? Of course not. So this is more useless advice.

3. Increase intake of fruits and vegetables, whole grains, and nonfat or low-fat milk products.Well, fruits, veggies, and whole grains are great. Milk — not so much. I’ll get back to that in a minute.

4. Choose carbohydrates wisely.Who could argue with that? But how do they define “wisely”? The real advice

here should be to cut down sugar intake from 185 pounds per person per year (what we currently consume) to less than a pound, avoid flour products (except as a treat), and stick to whole-food carbo-hydrates like vegetables, fruit, whole grains, beans, nuts, and seeds.

5. Choose to prepare food with little salt.That’s not bad advice. But it doesn’t make sense if most of what you eat is packaged or processed foods that you don’t actually prepare. For most Ameri-cans who eat half of their meals outside their homes, this isn’t helpful. A better recommendation would be to avoid packaged, processed, canned, prepared, and fast foods (unless you know exactly how they are made).

6. If you drink alcoholic beverages, do so in moderation.Sounds good — but if you’re usually drinking two bottles of wine a night, then one seems like moderation! I think a better suggestion is to limit your alcohol consumption to half a drink a day or 3 glasses a week (the amount that seems to have the most health benefit).

7. Don’t eat unsafe foods.Of course you shouldn’t leave your egg salad out in the hot sun or toss your salad with hands that just handled raw chicken coated with salmonella. But the food pyramid guidelines don’t men-tion pesticides, hormones, antibiotics, or genetically modified foods, despite scientific evidence of their harm. Shame on the USDA!

You can see now why I have big prob-lems with the food pyramid! Its guide-lines try to sound sensible — while still protecting the interests of the food industry, the agriculture industry, and all of the lobbyists paying for the elections of the Congress. That way everybody’s happy.

Based on research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know.

I’m aware that my advice to avoid dairy flies in the face of the “up-to-date” food pyramid from the United States Depart-ment of Agriculture (USDA). The USDA’s pyramid recommends drinking 3 glasses of milk a day. What’s wrong with that? Well, for one thing, it’s not a recommen-dation that’s based on strict science.

Some of the “experts” who helped create the pyramid actually work for the dairy industry, which makes the USDA’s rec-ommendations reflect industry interests, not science or our best interests.

In fact, Walter Willett, MD, PhD — the second-most-cited scientist in all of clin-ical medicine and the head of nutrition

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

ABOUTTHEAUTHOR

N U T R I T I O N

http://drhyman.com/



Calcium may raise cancer risk. Re search

shows that higher intakes of both calci-

um and dairy products may increase a man’s

risk of prostate cancer by 30 to 50 percent.


N U T R I T I O N

But I’m not, and you shouldn’t be either. The public is not served by this watered down, confusing, and useless pyramid. Worse, some of the recommendations are downright harmful –like the one to drink more milk and dairy products.

The Truth about DairyAccording to Dr. Willett, who has done many studies and extensively reviewed the research on this topic, there are many reasons to pass up milk, including:

1. Milk doesn’t reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!

2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteopo-rosis.

3. Calcium isn’t as bone-protective as we thought. Studies of calcium supplemen-tation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Re-search shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.

5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.

6. Not everyone can stomach dairy. About 75 percent of the world’s popu-lation is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.


Based on such findings, Dr. Willet has come to some important conclusions:• Everybody needs calcium. But probably not as much as our government’s recom-mended daily allowance (RDA).

• Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

• Men may not want to take calcium sup-plements. Supplements of calcium andvitamin D may be reasonable for women.

• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.

If all that isn’t enough to swear you off milk, there are a few other scientif-ic findings worth noting. The Federal Trade Commission (FTC) asked the USDA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly:• Milk doesn’t benefit sports perfor-mance.

• There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss!

• Dairy is linked to prostate cancer.

• It’s full of saturated fat and is linked to heart disease.

• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.

• Dairy aggravates irritable bowel syndrome.

Simply put, the FTC asked the dairy industry, “Got Proof?” and the answer was NO!

Plus, dairy may contribute to even more health problems, like:• Allergies• Sinus problems• Ear infections• Type 1 diabetes• Chronic constipation• Anemia (in children)

Due to these concerns, many have begun to consider raw milk as an alter-native. But that isn’t really a healthy form of dairy either. While raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pas-teurization it is my professional opinion that these benefits do not outweigh dairy’s potential risks.

From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).

If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods such as vegetables, fruits, beans, whole grains, nuts, seeds and seaweed.

5 Tips for Dealing with Dairy1 - Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily.

2 - Get your calcium from food. These include dark green leafy vegetables, ses-ame tahini, sea vegetables, and sardines or salmon with the bones.

3 - Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip, head-aches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.

4 - If you can tolerate dairy, use only raw, organic dairy products. I suggest focus-ing on fermented products like unsweet-ened yogurt and kefir, occasionally.

5 - If you have to feed your child formula from milk, don’t worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.

Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.

To your good health,

Mark Hyman, MD


KEFIR


N U T R I T I O N

Dairy products are defined as

products made from the milk of mammals.

Eggs are an an-imal protein,

not dairy at all, even though

they are usually positioned right inside the dairy

case most super-markets.

Certain individuals avoid dairy for gener-al health reasons like those shared in this month’s Check Up with Dr. Hyman article on page 15. For others, dairy is off limits due to a food allergy or intolerance.

According to the Food Allergy and Educa-tion website (www.foodallergy.org), approximately 2.5 percent of all Ameri-can children under three years old are allergic to milk, making milk allergy one of the most common food allergies. With a milk allergy, the body’s immune system is triggered when milk products are consumed. This immune response is caused by milk protein (casein). The subsequent allergic reaction can vary from mild to severe, and can in some cases, be lethal due to anaphylaxis (life-threatening reaction due to compromised breathing and blood flow). Cow’s milk is the usual cause, but milk

No dairy? No problem!SUBSTITUTING DAIRY IN YOUR DIET

from sheep, goats, buffalo and other mammals also can cause a reaction. For individuals with true milk allergy, all dairy products must be avoided.

Unlike a true milk allergy, lactose intolerance does not involve the immune system and is not life-threatening. Lactose intolerance occurs when an individual lacks the enzyme, lactase, which is necessary to break down milk sugar (lactose) for digestion. Lactose intolerant individuals cannot properly digest dairy products and suffer from symptoms like nausea, cramps, gas, bloating and diarrhea when milk products are consumed. Individuals with lactose intolerance can take enzyme tablets or consume dairy products with the lactase enzyme added to them to avoid discomfort when consuming these foods.


Coconut oil is another popular substi-tute for butter and works well in baked goods, as well as in savory dishes where ingredients are sautéed in fat.

In some recipes, such as in cakes or cookies, where butter is called for, cooking oil may be substituted. Use one-third to one-half less oil than butter called for in a recipe. For example, if a cake recipe calls for one cup of butter, you could substitute ½ cup of oil for the butter. This takes some experimenting, as the exact amount will vary with each recipe, but in general beginning with half the amount of oil versus butter works well most of the time.

In baking, unsweetened applesauce or mashed banana often work well as a fat substitute. These will also add moisture to your recipe and in the case of banana, there is the obvious flavor. Use half the amount of fruit puree as fat called for in recipes for cakes, cookies and muffins. Cookies will be less crisp or crunchy and more cake-like unless some fat is added back into the recipe. Fat adds texture, so it is recommended that a small amount of fat is used along with fruit purees in baked goods. For example, if you are substituting one cup of butter in a cake, use one-half cup of applesauce and two tablespoons of oil to enhance the texture of the cake.

Cheese SubstitutesNothing takes the place of the flavor and texture of real cheese, but there are some products on the market that make acceptable cheese substitutes. These products may be made from soy, rice, a variety of starches and even nuts.

Always be sure to read labels carefully for wheat or casein (milk protein) ingredients. For cubed cheese in dishes like caprese salad, try soft tofu. For pizza, give Daiya vegan shreds a try. In place of cream cheese, brands like Daiya, Follow Your Heart and Go Veggie make substitutes.

Yogurt SubstitutesJust like milk products, a variety of cul-tured dairy-free products are hitting the grocery store dairy shelves. Companies like So Delicious make a variety of coco-nut milk based yogurts, including a Greek style yogurt. Soy-based yogurt is also available from companies like Stonyfield and Trader Joe’s.

Frozen DessertsFor other foods such as whipped topping, ice cream and other frozen confections, brands like So Delicious, Coconut Bliss, and Wink make frozen dessert sub-stitutes. In homemade ice cream and whipped topping, canned coconut milk may be substituted for the milk or cream.

N U T R I T I O N

Regardless of the reason for avoiding dairy products, there are a wide range of options for today’s consumer.

Milk SubstitutesA variety of non-dairy milk products are available. These milk substitutes are made from plant-based ingredients such as almonds, cashews, coconut, flax seed, hemp seed, oats, rice, soy beans, sunflower seeds, etc. Much of the time, these plant-based milks contain the base ingredient (i.e., almonds) plus water and other ingredients such as a sweetener and a thickening agent like guar or xanthan gum. Unsweetened varieties of most plant-based milks are available these days. You can also make your own milk substitutes to avoid additives in store-bought varieties.

Most milk substitutes are gluten-free, but be sure to use caution when selecting these products, especially when it comes to oat milk. Make sure the oats used are certified gluten-free. Read all allergen labels carefully.

Butter SubstitutesSeveral non-hydrogenated butter substitutes are available in most grocery stores these days. Brands like Earth Balance, Melt and Spectrum are popular as one-for-one substitutes. These are great choices for spreading on toast or muffins, or anywhere you want the look and taste of real butter.


N U T R I T I O N


Kale, collards, broccoli, Brus-

sels sprouts, bok choy, and

Nappa cabbage – all in the Bras-sicacae family – are the Queens

of Greens.

Why Detox?While occasional detox diets are helpful for a reboot, detox is something we need to support our bodies with every single day, not just a couple of times each year. You see, we are exposed to an unprece-dented number – and crazy combinations – of environmental toxins every single day. The Environmental Working Group has found that newborns already have nearly 300 environmental toxins in their blood at birth. That’s seriously scary!

So you can imagine by the time you hit your 20s and beyond, our bodies have been steeped in environmental chemi-cals!

These chemicals come from herbicides, pesticides, antibiotics, hormones, and artificial ingredients in our foods. They exist as pollutants in our air, water, cosmetics, medications, vaccinations, household cleaners, furnishings, cars – there are literally tens of thousands of them.

Not only that, we create toxic chemicals in our bodies from the process of breaking down the hormones and stress chemicals that our own bodies produce.

N U T R I T I O N

The good news is that your body is amazingly equipped with detoxification systems that have been evolving and improving over millions of years. Most of these are in your liver, but also require that you keep your bowels moving well each day to “take out the garbage” that the liver has processed. Your body has the mechanisms in place to keep you healthy – vibrant, in fact.

The bad news is that never before in the history of humanity have we been exposed to so many different individual and combinations of chemicals at once. You know how you can feel over-whelmed by life sometimes? Well, our bodies are overwhelmed by toxic loads and need some extra daily detox help.

How do I know this? As a Yale-trained MD and an environmental health scientist, one of my key areas of research is women’s and children’s health and environmental toxicity.

Also as a practicing Functional Medicine Physician, I see women and children day in and day out in my clinic who are suffering from health conditions that are associated with environmental chemical

and hormonal detoxification problems including:- Weight problems- Fatigue- Loss of mental concentration and clarity (“brain fog”)- Endometriosis- Thyroid problems- Blood sugar problems- Joint pain- Autoimmune conditions- Uterine fibroids- Cyclic breast pain- Infertility- Early puberty- Allergies- Acne- Eczema

This is the short list!

In my medical practice, where I am able to do blood tests to see how effectively my patients are detoxifying, I find two common threads: many people are low in the natural chemicals they need to effectively detoxify environmental chemicals and hormones, and are overloaded with harmful toxins such as heavy metals, pesticide residues, BPA and more.


N U T R I T I O N

of the healthy lifestyle I’ve had for over 3 decades.

Here are my “rules”:• Eat a wide variety of vital natural foods. Not junk. That simple. This way I avoid most of the agricultural and added chemicals that act as toxins in my body.• Eat only organic meats and dairy, and follow the Environmental Working Group Clean 15 and Dirty Dozen.• Use natural household cleaners, cos-metics, and body products. As women we apply more than 15 different products, many with a dozen or more chemicals, before we even leave the house in the morning. There are many fantastic natu-ral cosmetics available to us now. • Avoid unnecessary medications – use diet and natural remedies whenever possible before taking Tylenol, ibuprofen, antibiotics, or hormonal treatments. • Don’t smoke, keep alcohol to a mini-mum (less than 4 drinks/week, prefera-bly red wine), and stress less!

Add in the GoodTo add in the good, all you need to know is which foods and herbs support and enhance your body’s detoxification pathways. And I’m going to make that easy for you with the following Top Ten Detox Hits List.

Simply add in some of these natural detoxifying foods and herbs every day, and if you’re taking out the bad, too, you’ll find that within days to weeks your energy, health, and mood are picking up!

Taking a probiotic and adding fermented foods to your diet is also a detox plus because they help provide the necessary microflora to help you make use of the nutrients in many of the foods and supplements below, especially the flax seeds and leafy greens. Healthy flora is an important ingredient in optimal detoxification.

Simple 2-Step Detox GoalsBut true health, clear thinking, weight loss, and abundant energy are absolutely possible! They can be achieved with the same simple two-step process I share with my patients.

Step 1: Take Out the Bad = Minimize Toxin ExposureStep 2: Add in the Good = Support Natural Detoxification

Not too complicated, right? I like EASY!

And the cool thing is that this is not a “diet.” It is a way of life that makes living easier because you feel better. And hey, we should all try to reduce our use of environmental toxins – it’s good for us and it’s good for the planet.

Take Out the BadI’ve never said this in print before, but honestly, I am almost 50 years old and there’s not a day in my life that goes by that someone doesn’t ask me if I’m 30. I’m not kidding. I have to tell patients I’m older than they think so they take me seriously in my practice! It’s all because

Aviva Romm, MD is a Yale-trained, Board Certified Family Physician, midwife, herbalist, and award-winning author. She is the internationally respected authority on botanical and integrative/functional medicine for women and children. Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her at her website www.avivaromm.com

ABOUTTHEAUTHOR Aviva’s

Top Ten Detox

HitsList



N U T R I T I O N

Flax seedsFlax seeds contain lignans, which when broken down by healthy gut flora help you to bind and eliminate toxic by-products with your daily evacuation (magnesi-um citrate can help you get going daily if you’re not!). I recommend 1-2 tablespoons of freshly ground seeds added to your whole grain cereal, morning shake, or on top of your salad daily. Just don’t heat the flaxseeds.

Leafy Green VegetablesKale, collards, broccoli, Brussels sprouts, bok choy, and Nappa cabbage – all in the Brassicacae family – are the Queens of Greens. Consume them abundantly every day in stir fries, steamed, and in the case of broccoli and Brussels sprouts, even baked. Juicing is ok, but I think eating the veggies is optimal. At least 2 cups cooked of one or a combination DAILY. Greens contain a host of naturally occurring chemicals called glucosinolates, which break down into isothiocyanates or ITCs, which bump up the volume on liver detox while giving your gut flora the best nutrition possible (yes, gut flora need good nutrition to flourish, too!). The fiber in them also helps you to have a good daily BM – which not only keeps you feeling peppy, but clears out the environmental crap. EAT GREENS!

BerriesTalk about awesome medicine for the body and deliciousness in life! All the berries are fantastic for you. Blueberries, red raspberries, strawberries (organic for these please!) and blackberries are my top go-to choices. Looking for a healthy detox snack or dessert? Try my favorite (simple!) berries and choco-late dessert on page 27.

PomegranatePomegranate has 3 times the antioxidant effects of green tea and red wine. It improves detoxification in the liver and helps keep cholesterol and blood sugar balanced. Take 2 ounces of unsweetened pomegranate juice concentrate in 8 ounc-es of still or sparkling water daily for a lovely natural “spritzer” that is safe even for diabetics because it reduces insulin resistance!

Olive OilOlive oil, taken in amounts of 2-4 tablespoons daily, will not increase your weight and will improve your cho-lesterol, and will decrease isoprostanes, nasty little inflammatory chemicals that your body makes. Rich in naturally healthy phenols, olive oil gives a power boost to your body’s production of naturally occurring detox chemicals like glutathione. Olive oil, like the other foods and herbs listed here, can also help mitigate damage to your DNA because they create chemicals that scav-enge free radicals, harmful little inflammatory forms of oxygen that get loose in our bodies as a result of toxins and detox problems.

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Dark ChocolateOk, I wouldn’t be The Wom-en’s Doctor if I didn’t include dark chocolate. But I’m not including it just to make you like me! Dark chocolate really is good for you. In addition to improving mood and keeping blood pressure and cholesterol in check, dark chocolate is a detox plus in your daily diet. Yes, you can eat a couple of ounces of dark chocolate every day – as long as it’s 72% dark or higher.

TurmericA spice that has been used in Indian cooking for thou-sands of years, this bright yellow herb has become fa-mous for its ability to sup-port our natural detoxifica-tion processes. And rightly so! Curcumin, the most medicinally active part of the plant, helps the body slow its roll on breaking down toxic chemicals long enough for the body to be able to do it effectively and efficiently without causing you to build up what are called toxic intermediates when the two phases of liver detoxification are out of sync. It also boosts up your body’s natural anti-in-flammatory production. It’s one of the herbs I use most in my practice, at a dose of 1000-2000 mg of curcumin extract daily. You can also use it in cooking or in your favorite shake, 2-10 grams of the powdered spice per day.

Green teaGreen tea boosts liver detoxification, helping you to break down and get rid of toxins while acting as an antioxidant, putting out the fires of inflammation around your body. It can be taken as a tea, but in extract form it is a potent supplement for weight loss, hormonal balance, and detox. A typical daily dose is about 200 mg of green tea catechins, or 4-8 cups of green tea. If you are very sensitive to caffeine, this amount might cause you some side effects including insomnia and heart palpi-tations – if you experience those, try something differ-ent instead.

ResveratrolComes from grapes, berries, and is found in red wine; has antioxidant effects that help with detoxification, im-proves detox in the liver and is also anti-inflammatory, which helps with everything from joint pain to menstrual cramps. You can get it from your diet by eating plenty of fresh berries, and you can take a supplement contain-ing 10-25 mg of resveratrol daily.

Artichoke leaf extractSupports liver detoxification and acts as an antioxidant, while increasing the amount and availability of natural detoxification chemicals produced in your body, especially in your liver. A typical dose is 320-640 mg artichoke leaf extract three times daily.

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http://www.10daydetox.com/successfuldetox/


INGREDIENTS• 6 pints mixed fresh berries (I used black-, blue- and strawberries — cut the latter in quarters)• 2 bars 72% or higher dark chocolate, chopped into small bits (use cacao nibs if you prefer and for strict Paleo)• 1 bunch fresh mint, chopped

DIRECTIONSToss the ingredients together in a large bowl.Serve in individual fruit or dessert bowls.Store leftovers in the refrigerator.

For more healthy recipes from Dr. Romm, visit her at www.AvivaRomm.com

A detoxifying dessert you can feel good about enjoying all season long!

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N U T R I T I O N

In addition, dark chocolate is reported to:• Reduce “bad” (LDL) cholesterol and improve “good” (HDL) cholesterol• Slow digestion (helps prevent overeating)• Increase metabolism (helps the body burn calories more efficiently)

But what if you’re dairy-free? Can you still enjoy the health benefits (and great taste!) of indulgent-tasting dark choco-late? Yes!

Not all chocolate contains dairy.

While typical grocery store chocolate bars or chocolate-covered candy confections do contain dairy in the list of ingredients, many pure, high-quality dark chocolates do not. Dairy is not an essential ingredient in chocolate making.

Chocolate begins with cacao beans, which are naturally free from gluten, dairy and other allergens.

To make chocolate, cacao nibs inside the bean are removed and ground into what is called cocoa mass, nothing else is added at this point. Next, the cocoa mass is transformed into chocolate liquor, a still pure, unsweetened product. Cocoa butter, a smooth, creamy fat (no butter is included, this is still a pure product) is also created in addition to cocoa solids, which is the part of chocolate that is not cocoa butter (i.e., the non-fat portion of chocolate, which you may see listed as cocoa powder, cocoa, cacao).

It is at this point that other ingredients may be added to the thus far pure choco-

late in order to produce what most of us think of when we think of chocolate.

Sometimes, only a bit of sugar is added to create a dark bittersweet chocolate or a semi-sweet chocolate product. Emulsifiers are also sometimes added to help the chocolate retain its uniformity for storage. That may be sunflower or soy lecithin. At this point, the chocolate would still be gluten and dairy free. Beyond this, additional ingredients may be added to create milk chocolate, other flavors of chocolate, etc. and those will often contain dairy ingredients (as well as other allergens, depending upon manufacturing and varieties).

So, in order to reap the health benefits of dark chocolate, first, locate a product that is at least 70% cacao. Usually, this is listed right on the front of the product package. Common percentages on main-stream brands are 70%, 72%, 86% and 90% cacao. Next, read the ingredients list to be sure the product you are consider-ing is free from gluten, dairy and other ingredients and allergens you must avoid.

Finally, check the allergen statement on the product packaging to determine if the product is made on shared equip-ment with allergens such as wheat, dairy, or nuts. Often times, this is the case and depending upon an individual’s specific allergies, this issue of cross-con-tamination can make the chocolate off-limits for some. Companies are required to list any risk of cross-contact with the top eight food allergens in an allergen or a “contains” statement near the ingredients list on foods.

Most of us have heard about the

research confirm-ing that chocolate

with 70% or great-er cocoa solids

contains powerful antioxidant com-pounds that have

anti-inflammatory and cell-protective

properties.

COCOA BUTTER

COCOA BEANS


N U T R I T I O N


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Nestle Boost – filled with essential nutrients, high in protein and fiber, Boost is an ideal on-the-go breakfast or post-work-out snack. Cool and refreshing, portable and great-tasting, you can’t beat it for fueling you through the day! You can find a $2 coupon on the Boost website for your next purchase.

San-J – another great way to jazz up the flavor of your foods is with San-J gluten-free products. From the tamari soy sauce to the entire line of gluten-free cooking sauces, you’ll find something you love!

Devotion Vodka – when it’s cocktail time, reach for Devotion for mixing up some summertime fun! Always drink responsibly.

Bone Suckin Sauce – before you fire up the grill, be sure to stock up on a variety of sauces for infusing meats and even vegeta-bles with loads of flavor!

Ian’s Natural Foods – Ian’s offers so many choices for a quick and easy breakfast, lunch, dinner or snack that fits right into your gluten-free, allergen-free life-style. Try breakfast crepes for a relaxing weekend treat or put together a super-speedy weeknight meal with crisp fish sticks and Mac and No Cheese! You can find coupon savings on the Ian’s website for your next purchase.

Ortega – Make it super simple with a Mexican fies-ta for dinner! Ortega offers a full line of gluten-free products from taco shells to salsa, seasonings and taco sauce, they’ve got you covered for the entire meal! This is a perfect option for Cinco de Mayo next month!

P R O D U C T L I S T

With warmer days on the horizon come more days to sit back, relax and en-joy our surroundings. This usually also means less time in the kitchen laboring over elaborate, hearty meals. For on-the-go snacking, summertime travel and spending less time on preparing meals and more time enjoying the great outdoors, these products will come in handy on your gluten-free diet!

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F O O D / A P R I L

Spring and summer recipes are so much fun to make! No more freezing

mornings when a steamy bowl of porridge is all we can imagine digging

into. Now, we’re ready to dust off those fancy blenders and begin

creating fresh, fruity and cold on-the-go smoothies in the morning. Add a

splash of sunshine to any morning with a nutrient dense Mango Tango

Breakfast Drink, page 39. And don’t discount the pleasure of putting your

feet up with a cool cocktail in the evening, either. You’ll go loco for the

Coco Loco Cocktail from our frie

nds at Devotion vodka on page 38!

Just like our drinks this time of year, meals lighten up, too, and we’ve got

you covered there with some dishes that are just as fun to make and

share with your family and friends as they are enjoyable to eat! Start the

party on a healthy note with Avocado Fries, page 40, and then bring out

a huge platter of Chicken and Waffles, Paleo style! Grab that recipe on

page 44, and don’t forget to make a double batch of Mango Chutney to

serve on the side, recipe page 42.

When it comes to firing up the grill, you’ll definitely want to have plenty

of fresh eggplant on hand for grillin

g and we show you how on page 46.

Toss on some yellow squash, red onions and plantains for a colorful,

tasty grilled vegetable bonanza that you could serve right along with an

indulgent Bacon Avocado Burger, page 52. Just be sure you have plenty

of napkins handy for this one!

And here at FSM, we believe in the power of dessert, so don’t forget

to whip up something on the sweeter side for your guests! A simple

Tiramisu, page 58, would be heavenly on a hot afternoon.

It’s time to turn the page for all these tasty dishes and more!


FOR ONE COCKTAIL:• 2 ounces Devotion Coconut Vodka• Fill a high ball glass 3/4 with club soda• Fill 1/4 of the glass with pineapple juice• Add a dash of grenadine• Garnish glass with one cherry & one orange wedge

Grab a glass, some ice and

add these ingre-dients in order,

then sit back, relax and enjoy!

Coco LocoCocktail

F O O D

Always drink responsibly.

DEVOTION VODKA

http://www.devotionvodka.com/


F O O D

Boost ®MangoTango

INGREDIENTS:• 4 fl. oz. (1/2 bottle) BOOST® Vanilla Drink• 3/4 cup mango (diced)• 1/2 cup mango or guava nectar (chilled)• 1/4 cup ice cubes or crushed ice

DIRECTIONS:Place all ingredients in a blender and mix until smooth. Serve immediately.

SERVING SUGGESTION:Add 2 fl. oz. fruit flavored schnapps for a tasty frozen cocktail.

BOOST PLUS® or BOOST® High Protein Drinks can also be used in this recipe.Nutritional profiles will change with product used.Calories per serving: 260

NUTRITION INFORMATION: Serving Size: 1 Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 5mg, Sodium: 80mg, Carbohydrates: 56g, Dietary Fiber: 4g,Sugars: 42g, Protein: 6g

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N U T R I T I O N

AvocadoFriesB Y L I S I P A R S O N S


N U T R I T I O N

FriesAvocado fries that are creamy and crispy and when paired with the tangy mango chutney, your taste buds will be begging for more.

INGREDIENTS:• 1 large avocado• 3 eggs• 1 cup shredded unsweetened coconut• 1 teaspoon sea salt

DIRECTIONS:1. Preheat oven to 400F.2. Line cookie sheet with parchment paper.3. Place eggs in a bowl and scramble.4. Place shredded coconut in another bowl.5. Slice avocado in half and remove pit.6. Carefully remove skin and cut each half into four pieces.7. Dip each piece of avocado in the egg mixture.8. Then, dip each piece of avocado in coconut & coat evenly with shredded coconut.9. Place each piece of avocado on parchment paper and bake for 20 minutes or until slightly crispy.

Serve with Mango Chutney.

Recipe Yields:2 servingsActive Time:25 minutes


F O O D

Recipe Yields: 4 servingsActive Time: 30 minutes


F O O D

INGREDIENTS:• 3 large mangos cut into cubes• ⅛ cup coconut vinegar or apple cider vinegar• ½ small red pepper• ¼ cup golden raisins• 1 teaspoon fresh ginger finely chopped• ¼ teaspoon sea salt• ¼ teaspoon black pepper• ¼ teaspoon cayenne pepper or red pepper flakes• 1 tablespoon honey

DIRECTIONS:1. Place mango cubes in a food proces-sor or blender and mix until a smooth consistency is reached.

2. Heat a skillet over medium heat and add mango mixture.

3. Add red pepper cubes, ginger, coconut vinegar, sea salt and black pepper, honey and cook until red pepper is tender about 10-15 minutes.

4. Add golden raisins and cayenne pepper and reduce heat to low and allow to cook for 10-15 minutes stirring constantly.

5. Remove from heat once mixture has thickened.

This tangy chutney is a

unique substi-tute for syrup

and will be a hit with your

brunch or din-ner guests.

MangoChutneyB Y L I S I P A R S O N S


Chicken &WafflesPair this crispy chicken with Sweet

Potato Waffles (page 50) for a healthy paleo alternative to the classic chicken and

waffles with the interesting Southern twist. Add a dollop of mango chutney (page 42)

for multiple levels of flavor that leave you wanting more with each bite.


B Y L I S I P A R S O N S

MACADAMIA CRUSTED

F O O D


F O O D

DIRECTIONS1. Preheat oven to 375F.

2. Blend macadamia nuts and coco-nut flakes in a food processor and then pour on to a plate.

3. Pour Dijon mustard on a plate large enough to accommodate the chicken breast.

4. Coat each chicken breast with the Dijon mustard and then coat evenly with the macadamia/coconut mixture.

5. Place each chicken breast on a baking pan lined with parchment paper.

6. Bake for 20-30 minutes undis-turbed, there is not need to turn the chicken just bake until it is fully cooked.

INGREDIENTS • 2 boneless chicken breast cut in half lengthwise • 1 cup macadamia nuts, raw or roasted• ½ cup unsweetened coconut flakes • ¾ cup Dijon mustard

The perfect combo of sweet & savory, with a little spice!


F O O D

A beautiful dish with delicious flavors that are rich and decadent while still remaining healthy.

DIRECTIONS1. Combine ¼ cup goat cheese with ¼ cup black-berries in a food processor or blender and com-bine until blackberries are incorporated. Leave in refrigerator until you are ready to use. 2. Tear each basil leaf into pieces with your hands (this yields greater flavor).2. Preheat grill and brush ghee onto each side of the eggplant slices and sprinkle with a little sea salt and black pepper. 3. Grill eggplant until it is soft but not falling apart. 4. Place eggplant slices on plate and add crum-bled blackberry goat cheese, torn basil leaves, blackberries and pine nuts. 5. Drizzle with balsamic glaze.

INGREDIENTS• 1 large eggplant cut into ¼ inch rounds• ¼ cup goat cheese • 1 cup blackberries • ¼ cup pine nuts • 1 tablespoon fresh basil leaves • 2 tablespoons balsamic glaze • 4 tablespoons melted ghee • ½ teaspoon black pepper • ½ teaspoon sea salt


GrilledEggplantWITH BLACKBERRY GOAT CHEESE


Spring 2015

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#MPWR Totally Organic Skincare for TeensThis line of “clean, green, teen” products are certified gluten-free by the Celiac Sprue Association and created by someone with celiac disease, so you know it’s a name you can trust! Created by a mother of teenage daughters, this skincare line is uniquely designed to meet the needs of finicky teenage skin. With a cleanser (Go Wash Your Face!), skin conditioner (Mist Off!), moisturizer (Recharge!) and even an all-natural skin-clearing solution (Zip, Zap, Gone!), #MPWR has all your teenager’s skin care needs covered, naturally! Check them out here!

Otto’s Naturals Cassava Flour If you’re living grain-free, this is your flour! Don’t hesitate another minute to order several bags of Otto’s Cassava Flour. This is not like other cassava flour (most is stripped of vital fiber, but not Otto’s) and it is a perfect 1:1 substitute in your gluten-free baking. You can see my handiwork with Otto’s on page 62 with a decadent Chocolate Cinnamon Cake. Learn more about this amazing, revolu-tionary product in gluten-free baking!

Gluten Free Mama Flour Blends & MixesHave you tried them yet? If not, hurry on over to the Gluten Free Mama website to learn more and locate these near you! You’ll find two all-purpose flour blends – one almond flour based and the other coconut flour based. The coconut flour blend is fine textured, has no coconut smell or taste and works as a 1:1 substitute for regular flour in your gluten-free recipes. The baking fun doesn’t end there, though. There are mixes, too. Check out the pie crust mix for a tender, flakey pastry for homemade turnovers, toast-er style pastries, quiche and of course, for… pies!

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A deliciously easy way to use leftovers that will have everyone asking for seconds.

F O O D


INGREDIENTS: • 2 cups leftover sweet potato and bacon hash from page 56 • 2 teaspoons coconut oil

DIRECTIONS: 1. Add 2 cups sweet potato bacon hash to a food process or blender and blend until smooth.

2. Preheat waffle iron and allow coconut oil to melt on waffle iron.

3. Spread blended hash on waffle iron and allow to cook undisturbed for 10-12 minutes.

Top with coconut whipped cream from the next recipe.

Please remember that all waffle irons are different so your waffle iron may not require the full 12 minutes or it may need to cook longer.


Sweet Potato

INGREDIENTS• Coconut Cream

DIRECTIONS1. Place coconut cream into a large mixing bowl and with a hand mixer blend until thickened into a whipped cream, about 10-15 minutes.

If you cannot find coconut cream simply buy two cans of coconut milk

& BaconWafflesB Y L I S I P A R S O N S

WITH COCONUT WHIPPED CREAM

Coconut Whipped Cream

F O O D

and place in refrigerator over-night without disturbing. Now open the coconut milk carefully with a can opener and scoop the thick cream from the can. Reserve the coconut water that remains in the can for fruit smoothies or just pour in a glass and drink.


The easiest dairy free whipped cream that is creamy and decadent. You will never crave unhealthy whipped cream again.


Only the best burger recipe of all time! Bone Suckin’ Sauce, Avocado and Bacon … Yum!

AcocadoF O O D

INGREDIENTS• 3 Tablespoons Bone Suckin’ Steak Seasoning• 3 pounds ground beef • 6 gluten-free hamburger buns• Toppings: Bone Suckin’ Sauce, Avocado, Bacon• Optional Toppings: Lettuce, Onions, Tomato Slices

INSTRUCTIONS1. Preheat grill to medium.

2. In a medium bowl, mix ground beef and Bone Suckin’ Steak Seasoning.

3. Form hamburger patties.

4. Place burgers on hot grill and do not touch them for 5 minutes. Turn burgers over with tongs and cook for additional 3 to 5 minutes or until done.

5. Serve on bun with desired toppings. Sprinkle additional Bone Suckin’ Steak Seasoning on top of avocados.

BaconBONE SUCKIN’® SAUCE

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F O O D

Bacon


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F O O D

Serve these succulent chops with roasted spring vegetables like radish-es and asparagus for a healthy grain-free meal.


F O O D

Herb CrustedB Y L I S I P A R S O N S

INGREDIENTS• 1 full rack of lamb cut into individual chops • 2 tablespoons fresh chopped rosemary leaves• 2 tablespoons fresh chopped lemon thyme • 1 tablespoon finely chopped garlic • 1 teaspoon black pepper • 1 teaspoon sea salt • 2 tablespoons ghee

DIRECTIONS1. Heat ghee in a large skillet and add garlic, rosemary, thyme, black pepper and salt and cook for 5 minutes.

2. Add 3-4 lamb chops to skillet taking care not to overcrowd the skillet. Cook 5 minutes each side for rare or a few minutes longer if you want your chops medium or well done.

Recipe Yields:4 servingsActive Time:25 minutes

Quite possibly the easiest and

most flavorful lamb chop

recipe you will ever enjoy.

Lamb Chops


F O O D

The perfect way to start off your day, serve for brunch or use as a great side dish on your dinner table. The sweet potatoes offer the perfect sweet-ness paired with the sa-vory bacon that everyone at your table will love.

DIRECTIONS1. Cook diced bacon in a skillet over medium-high heat.2. Just before bacon turns crispy add the sweet potato cubes and cook until softened and crisp about 10-15 minutes.

Recipe Yields: 4 ServingsActive Time: 30 minutes

INGREDIENTS• 2 large sweet potatoes peeled and cut into cubes • 1 package of nitrate free bacon diced • 1 teaspoon sea salt • 1 teaspoon black pepper

SweetPotato AND BACON HASH


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SimpleTiramisu

F O O D

INGREDIENTS• 1 cup heavy whipping cream, very cold• 1/2 cup confectioners’ sugar, sifted• 1 teaspoon pure vanilla extract• 8 ounces mascarpone cheese (substitute cream cheese, if you don’t have mascarpone)• 1 ½ cups very strong brewed coffee, cooled• 3 Tablespoons brandy• 1 ½ cups bittersweet chocolate, shaved or finely chopped• 20 gluten-free ladyfingers, like these from Schar • 1 teaspoon cocoa powder

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F O O D

It’s easy to make this classic Italian dessert gluten-free!

you over-beat the mixture at this point, the cream will begin to sepa-rate. Set the cream mixture aside and prepare the ladyfingers.

4. Combine coffee and brandy in a small bowl, then dip each of the ladyfingers into the liquid, allow to soak for only about one second, then lift out of the liquid, allow excess liquid to drip off, then place the ladyfinger cookie in the dish, repeat-ing with ladyfingers until the bottom of your dish is covered.

5. Next, spoon on about one-third of

DIRECTIONS1. You will need an 8x8-inch dish or a loaf pan, either will work, you will just have a different number of layers, which is fine. No greasing of the pan is necessary.

2. In the bowl of a stand mixer with the whisk attachment, whip the cream with the confectioners’ sugar and vanilla until stiff peaks form.

3. Once cream is whipped, lower the mixer speed and add the mascarpone (or cream cheese), just until blended. Be careful to only mix in the mascar-pone just until it is incorporated. If

the cream filling and spread over the ladyfingers.

6. Sprinkle with about one-third of the chocolate shavings, then repeat the layers until all cream, ladyfingers and chocolate are used. Dust the top of the finished dish with cocoa powder, and chill for 1 hour prior to serving, preferably longer.

7. Remove from refrigerator and slice to serve.

8. Refrigerate leftovers up to 3 days.


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Chocolate and cinnamon make a dynamic duo in this indulgent cake that is completely grain-free!

F O O D


DIRECTIONSPreheat oven to 350F and lightly grease a 9x13-inch baking pan.

In a 2-quart saucepan, combine 2 sticks butter, 4 Tablespoons cocoa and 1 cup water, then boil.

Mix in sugar, cassava flour, cinnamon and baking soda, then stir.

Add eggs, buttermilk and vanilla then stir until batter is smooth.

Pour batter into prepared pan and bake 30-35 minutes until cake tests done (when a toothpick inserted in center comes out clean).

Remove cake from oven and prepare the frosting by combining 1 stick butter, 4 Tablespoons cocoa in a saucepan and heating until butter is melted.

Add confectioners’ sugar, buttermilk and vanilla and stir until smooth.

Pour frosting over hot cake. No need to spread the frosting, just tilt the pan to cover entire top of cake.

NOTES:• The original recipe from Otto’s Cassava Flour recommends using a jelly roll pan for baking the cake, but I used a 9×13-inch pan. If you use a jelly roll pan, your cake will be thinner and will cook in less time (about 25 minutes).• When I poured the frosting over the hot cake, I cut the cake into squares so that the frosting would soak into the cake. Either way, this is delicious!• This cake freezes wonderfully.• Serve warm with a scoop of vanilla ice cream (or dairy-free vanilla “ice cream”).

ChocolateCinnamon Cake

INGREDIENTSFor the cake:• 2 sticks butter (or equivalent dairy-free butter substitute)• 4 Tablespoons cocoa powder• 1 cup water• 2 cups sugar• 2 cups Otto’s Cassava flour• 2 Tablespoons cinnamon (don’t skimp on the cinnamon!)• 2 teaspoons baking soda• 2 eggs• ½ cup buttermilk• 1 teaspoon pure vanilla extract

For the Frosting:• 1 stick butter (or equivalent dairy- free butter substitute)• 4 Tablespoons cocoa• 1 pound confectioners’ sugar (use corn-free for a grain-free cake)• 6 Tablespoons buttermilk (or this dairy-free buttermilk substitute)• 1 teaspoon pure vanilla extract

Using a grain-free flour like Otto’s Cassava Flour is the perfect solution for those individuals who need a grain-free flour.

R E C I P E F R O M O T T O ’ S C A S S A V A F L O U RP R E P A R A T I O N & P H O T O : G I G I S T E W A R T

GRANDMA ADAMAE’S FAMOUS

F O O D


B O D Y / M I N D

There may be a link between the gluten in your diet and the following symptoms if you have a genetic predisposition to gluten-intolerance or celiac disease:• “brain fog”• anxiety• depression• dementia

• autism• and even schizophrenia!

Many people have reported “brain fog” and anxiety as symptomatic of ingesting gluten. And did you know that depression is a classic symptom celiac disease? The Mayo Clinic reports that individuals with celiac disease are at increased risk for dementia and there is ongoing research into the link between diet and autism and

schizophrenia. Clearly, this is more than mere hearsay.

Depression is definitely present in a higher percentage of individuals with celiac disease than in the normal population, as evidenced by Italian research studies dating from 2003 and beyond.

All of this information may cause you to ask which came first? Are people depressed as a result of their diagnosis, or is the disease itself the cause of the depression?

B O D Y / M I N D


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Eating Gluten May Cause Depression: The Research PerspectiveEating gluten if you have celiac disease (whether you have been formally diagnosed or not) seems to have an impact not only on physical, as well as mental, health. There may be two reasons for this:

1 - Malabsorption Individuals with celiac disease who consume gluten (i.e., prior to diag-nosis when they do not know they must live gluten-free OR in those who “cheat” on their gluten-free diet OR when gluten is accidentally ingested) fail to absorb tryptophan, which leads to a decrease in production of sero-tonin (the ‘feel-good’ brain chemical). This increases the risk of having a mood disorder. Eating gluten when you have celiac disease also means you may be deficient in other vitamins and nutrients, again, due to malab-sorption. Untreated, celiac disease can even lead to malnutrition due to deficiencies in compounds like vitamin B6, vitamin C, folic acid and zinc, all of which are required in the production of serotonin from tryptophan.

2 – CytokinesCytokines are a type of signaling molecule of the immune system and are implicated as a contributing factor for mood disorders such as depression (from Biopsychiatry, 2003).

Remember, celiac disease is an autoimmune disease; a condition that compromises the immune system, which would in turn, lead to the release of chemicals (like cytokines) in the body as the body’s way of attempting to fight the disease.

cal, neuroendocrine, neuroimmune, and behavioral changes (Kronfol and Remick, American Journal of Psychiatry, 2000). Cytokine activation is also known to enhance the hypothalamus-pituitary-ad-renal axis hyperactivity, another body system that is associated with major depression. (Maes and Smith Psy-chomeuroendocrinology, 1995).

Thus, any of the above mechanisms could be operative in untreated celiac disease, and could in turn cause disturbances in brain serotonin function, predisposing the patient to mood and behavioral disorders. (Psychosomatics, 2002).

Maes and Smith (Perspectives in De-pression, 1999) proposed that excessive cytokine secretion due to chronic immune system activation is a fundamental pa-thology underlying depressive symptoms.

Cytokines as such cannot cross the blood-brain barrier, but growing evidence suggests that specific cytokines may signal the brain to produce neurochemi-

B E A U T I F U L Y O U

Dr. Jill Carnahan emphasizes an integrative holistic approach to wellness using both convention-al medicine and evidence based complementary therapies. This medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. She emphasizes the therapeutic relationship be-tween physician and patient and seeks to give her patients a full range of healing options with an emphasis on healthy living, nutrition, and disease prevention.

ABOUTTHEAUTHOR

http://www.jillcarnahan.com/


Being Diagnosed with Celiac Disease May Cause Depression: The Personal PerspectiveOf course, in addition to the biochemi-cal underpinnings of an autoimmune disease, there is also the personal aspect. Having a lifelong condition that requires a major lifestyle change is highly likely to trigger depression – whether the condition is celiac disease

or another disorder. This happens in some individuals because of the feelings of restriction, sadness over missing favorite foods and due to the social aspect of feeling left out or unable to be a part of the individuals “typical” social functions.

What is the Solution?The easy answer is, of course, to avoid gluten, though as we all know, this isn’t

B O D Y / M I N D

Eating gluten if you have celiac disease (whether you have been formally diagnosed or not) impacts physical and mental health.

always so easy. Of course, for those diagnosed with celiac disease, it is a 100% must!

Once you’ve eliminated gluten from your diet, then your nutrition should improve. Eating a healthy diet consist-ing of real food – not junk food that happens to be gluten-free – will help.

Here are some naturally gluten-free foods that contain essential nutrients that you should incorporate into your daily meals:• Meat, fish, beans and lentils for tryptophan• Avocados, bananas, raisins, currants and sultanas, sunflower seeds and soya for vitamin B6• A wide range of fruit and vegetables for vitamin C• Leafy green vegetables, avocados, oranges, almonds and walnuts for folic acid• Zinc can be found in peanuts, cheese, figs, nuts and seeds, and small amounts in green and yellow fruit and vegetables

Eat something from each group above and you ought to be producing some serotonin, and feeling a lot better. Plus, of course, removing gluten from your diet will also remove the immune reaction if you have celiac disease, which again, will have you feeling better soon, with a much improved mood!

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D I S C L A I M E R


Food Solutions magazine (FSM) is pub-lished by Directory Media Group (DMG) a Country Club Media, Inc., company. FSM provides information of a general nature about health and nutrition, healthy living and all things gluten and allergen free. It is provided for EDUCATIONAL PURPOSES ONLY. This information in FSM is NOT a substitute for PROFESSIONAL medical advice, diagnosis, or treatment. Seek the advice of a physician or other health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in ren-dering medical advice or recommen-dations, and the information contained in FSM should never be considered a substitute for appropriate consultation with a licensed physician and or other healthcare provider. FSM, DMG, its af-filiates, employees, contributors, writ-ers, editors and its Board of Advisors (“Publisher”) accept no responsibility for inaccuracies, errors or omissions with respect to information and/or advertisements contained herein. Publisher assumes no responsibility for the claims made by the Advertis-ers or the merits of their respective products or services advertised or promoted in FSM. Publisher neither expressly nor implicitly endorses such Advertiser products, services or claims, nor vouches for the accuracy of their effectiveness. Publisher expressly assumes no liability for any damages whatsoever that may be suffered by any consumer, purchaser or user for any products or services advertised or mentioned editorially in FSM and strongly recommends that any con-sumer, purchaser or user investigate such products, services, methods, and/or claims made thereto. Opinions ex-pressed in the magazine and/or its ad-vertisements do not necessarily reflect the opinions of the Publisher. When choosing to follow any health related advice, consumers should always check with their personal healthcare professional to ensure it is appropriate

for them. The information on products and services as advertised in FSM are shown by Publisher on an “as is” and “as available” basis. Publisher makes no representations or warranties of any kind, expressed or implied, as to the information, services, contents, trademarks, patents, materials, or products included in FSM. To the full extent permissible by law, Publisher disclaims all warranties, expressed or implied, including, but not limited to, implied warranties of merchantability and fitness for a particular purpose. Publisher will not be liable for any type of damage arising from the use of any products or services advertised and/or promoted in FSM. Certain state laws may not allow limitations on implied warranties or the exclusion or limitation of certain damages. In this case, some or all of the above dis-claimers, exclusions, or limitations may not apply to you, and you might have additional rights. Be advised that some of the health information provided throughout this publication has been furnished to FSM and/or its affiliates for advertising in the form of display advertising or paid advertorials some of which may be featured within the magazine. Publisher neither endorses nor makes warranties of any kind regarding the quality, accuracy, ethics or validity of the information about or by the health related information, services and/or statements. All images and photos reproduced in FSM have been accepted by Publisher on the condition that such pictures are repro-duced with the knowledge and prior consent of the photographer and any model concerned. As such, Publisher is not responsible for any infringement of the copyright or otherwise arising out of any publication in FSM. ALL MATERIAL PRESENTED in FSM IS FOR EDUCATIONAL AND INFORMA-TIONAL PURPOSES ONLY. BEFORE USING THE INFORMATION PROVIDED, CONSULT A PHYSICIAN REGARDING THE APPLICABILITY OF ANY IDEAS, OPINIONS OR SUGGESTIONS FOR YOUR UNIQUE SITUATION.

© COPYRIGHT 2015 Food Solutions magazine. ALL RIGHTS RESERVED. This information is protected by copyright laws of the United States and international treaties. Any reproduction, copying, sharing, forwarding of links, or any other redistribution of this information (electronic or otherwise, including on the world wide web), in whole or in part, is strictly prohibited with-out the express written permission of Food Solutions magazine. Violators will be prosecuted to the full extent of the law.


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