Food Solutions Magazine June 2016
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Transcript of Food Solutions Magazine June 2016
Editor’s Letter ............................................................................................... 4
Contributors .................................................................................................. 6
Letters to the Editor ................................................................................... 8
How Social Media is Keeping You Healthy ........................................ 10
Root Cause Medicine ............................................................................... 14
3 Tips for Eating Clean this Summer ....................................................19
Check Up with Dr. Mark Hyman ...........................................................22
Healthy Grilling ..........................................................................................30
Recipes .........................................................................................................36
Tahini Fruit Bowl ....................................................................................... 37
Sweet Potato Almond Fritters ..............................................................38
Chermoula .................................................................................................. 40
Greek Bean Salad ......................................................................................42
Superfood Smoothie ................................................................................44
Grilled Tomato Steaks ..............................................................................46
Grilled Fennel ..............................................................................................48
Quinoa Kale Risotto ..................................................................................50
Black Bean Satay.......................................................................................52
Pumpkin Muffins .......................................................................................54
Fennel Salad ............................................................................................... 57
Ice Cream Pops ......................................................................................... 60
Summer Smoothie ....................................................................................62
Fresh Fruit Popsicles ................................................................................66
What’s in Season Now ............................................................................68
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T A B L E O F C O N T E N T S
HealthSocial Media is helping you get healthy. Learn how from new contributor, Daffnee Cohen.
NutritionDr. Mark Hyman shares how women can bring hormones into balance without drugs.
Root Cause MedicineDr. Vikki Petersen reveals there is a test for gluten sensitivity.
FoodFind out what’s in season for June for the best farmers market deals and get the recipes that will keep you cool all season.
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FOOD SOLUTIONSG
LUTE
N F
REE
EDITOR-IN-CHIEFGigi [email protected]
CREATIVE SERVICESKreative Direktions
CONTRIBUTING WRITERSMark Hyman, MDLisi ParsonsVikki Petersen Mikaela ReubenSharon PalmerCynthia SassErin PeisachDr. Inna V. Desch Daffnee Cohen
COPY EDITORJodi Palmer
PUBLISHER & CEOScott R. [email protected]
ADVERTISING SALES & MARKETING KMI: 561.637.0396
ADVERTISING SALES Joe Hildebrand 248.243.6970Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307
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
Later this month, we welcome summer and if you’re as ready as I am, you’ll want to devour this issue in one sitting!
We have several new contributors to introduce to you, each of them bringing fresh perspective and practical tips for making our glu-ten-free lives just a bit more pleasant.
The recipes simply make my mouth water! From fritter to fennel, chermou-la to satay, we’re definitely feeling the international influence of flavors. It’s so important to keep the flavor profiles of our meals varied so that we don’t get into a food rut, and I think the recipes in this month’s collection will help us do just that.
You’ll also want to check out tips on healthy grilling and clean eating for summer. There’s nothing like firing up the barbecue and gathering in the back yard with family and friends when the weather is agreeable.
I wish you the very best that summer has to offer!Stay in touch,
Adios, gluten
©2015 B&G Foods, Inc.
Visit ORTEGA.COM/RECIPES
for meal ideas using our gluten-freeFiesta Flats and Taco Shells.
FIESTA FLATS – FLAT BOTTOM TACO SHELLS
LEIGH REYNOLDS recognized a
need for high quality-gluten free
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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 pub-
lic, 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, irri-
table 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,
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the largest alliance of female
physicians in the United States.
In demand as an expert in celiac
disease, she was the Keynote
Speaker for multiple programs
including the New England Celiac
Conference, co-hosted with the
Beth Israel Deaconess Medical
Center/Harvard, and national GIG
meetings. Dr. Rudert was the
advising physician for the popular
television series House which
featured a segment concerning
celiac. Dr. Rudert is a former
Assistant Professor of Medicine
with Emory University. Learn more
about Dr. Rudert and her practice
at DrCynthiaRudert.com.
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
DR. VIKKI PETERSEN is con-
sidered a pioneer in the field of
gluten sensitivity and is acknowl-
edged in the U.S. for her contribu-
tions to, and education of, gluten
awareness in our country.
A certified clinical nutritionist, and
doctor of chiropractic, she is also
an IFM Certified Practitioner (Insti-
tute for Functional Medicine). She
co-founded HealthNOW Medical
Center in Sunnyvale, California.
HealthNOW is known for using
a multi-disciplined approach to
address complex health problems,
many of which are rooted in
gluten intolerance. Patients travel
from all over the world to experi-
ence the best of what HealthNOW
offers, combining internal medi-
cine, clinical nutrition, chiropractic
and physical therapy, to identify
the underlying root cause of the
patient’s health condition.
Practicing for over 20 years, Dr.
Petersen remains at the forefront
of advances in the field of gluten
intolerance, which earned her the
title of Gluten Free Doctor of
the Year.
She co-authored the book, The
Gluten Effect, celebrated by other
leading experts in the field as a
huge advance in gluten sensitivity
diagnosis and treatment.
Dr. Petersen donates much of her
time to the community where she
speaks about health awareness at
corporate events in Silicon Valley,
inclusive of Fortune 500 compa-
nies. She is a national lecturer, ra-
dio personality and food blogger,
specifically on the topic of gluten
sensitivity and celiac disease.
She is on the advisory board
along with holding an associate
editor at-large position at Simply
Gluten-Free Magazine. She has
been interviewed by CNN Head-
line News and Better Homes &
Gardens, amongst others.
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I love your Paleo recipes! I’m just going gluten-free and trying to eliminate grains (even gluten-free ones) because of all the issues I’ve had with GI problems. Thank you for making good food available to all of us. ~ Janine, Delaware
Thank you for giving us a good balance of recipes and not always only desserts. Some other maga-zines just fill the pages with bread and cake and that’s not really what we should be eating in my opinion. I
love having new ideas of dinner, quick & easy lunches, and even savory snacks. Great work! ~ Gladys, Ohio
When are you bringing back Gigi’s Editor’s Picks? I love knowing what she likes in a product and where we can find those items. Can we see that in coming issues, especially helpful before holidays because sometimes I buy gifts based off her recommendations. Thank you, ~ Gayle, Louisiana
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Learn more at creamofrice.com or /CreamofRice © 2015 B&G Foods, Inc.
A GLUTEN-FREE WAY
AVAILABLE IN INSTANT AND STOVETOP VARIETIES
to start your day
Start smart with a classic,
comforting bowl of Cream of Rice.
Every fat-free, cholesterol-free
serving is packed with essential
vitamins and minerals. And it’s
always been naturally gluten-free.
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S C I E N C E
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THERE IS ABSOLUTELY NO DOUBT THAT THE AGE OF TECHNOLOGY, IN-STANT COMMUNICATION AND SOCIAL MEDIA HAVE TRANSFORMED OUR LIVES. Some would argue for the better, others for the worse, but regardless of your thoughts on it, the change is present and evolving every single day. Because I am such an optimist, I like to see the Instagram feed as half full rather than half empty and I feel really positive about how the online world is helping us get healthy, get educated and get creative! Let me explain.
1. TOTAL AVAILABILITY. Have a Wi-Fi connection? You’re good to go! How many times have you needed (or wanted - just as important) to look something up about a recipe, a symptom, ailment or why your dog keeps scratching? Exactly!
As we become more experienced in our online skills, we learn to filter through how we deem things relevant, accurate, trustworthy and reliable. As we do, we are able to learn a lot about the things
Connecting to positive
resources via social media
accounts sur-rounds you
with informa-tion that can
benefit you day to day.
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we wish each and every day. It’s really a beautiful thing. Regardless of the time of day or topic, you can get all sorts of questions answered.
2. ENDLESS CONTENT. ENDLESS. You can Google absolutely anything in the entire world and find tens of thousands if not hundreds of thousands of pages of information, images, videos etc.
While I think we all tread cautiously about what we want to really internalize and trust, we have the opportunity to find resources, websites, newsletters, social media profiles, influencers and more that we really will come back to. It is highly unlikely that you’ll ever struggle to find what you’re looking for. (Isn’t it fun when you think you’re searching something random and realize tons of other people are also talking about this?)
3. COMMUNITY. This is one of my per-sonal favorites. From Facebook groups to Twitter chats, to e-newsletters and webinars, we have the chance to engage
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Alicia SilverstoneActress , NY Times Best-Selling Author, Health Advocate
Empowering Extraordinary Health®
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Have a question for your favorite nutri-tionist or doctor? Just tweet them! Want to know how someone else lost 50 pounds? Comment on their Facebook post! Enjoy the types of foods someone prepares? Follow them on Pinterest!
The premise of social media is exactly this. It’s about starting a conversation
with people from across the globe with similar interests as us. How phenome-nal is that? Suffering with Fibromyalgia or celiac disease? Connect with tons of other people going through something similar and share ideas, recipes, resourc-es and information.
Trying a new workout for the first time? Find other people also trying the same workout and have someone to lean on.
I can’t tell you how many times I found a new fun ingredient at the grocery store and searched that hashtag on Instagram to see how other people were using it. Brilliant!
4. ENGAGEMENT. Community is excel-lent. Seeing conversations from other people and reading/watching content that is pertinent to you is awesome but the most beautiful part of it all? The REPLY you get from members in your community and influencers you follow!
and engaging in a meaningful dialogue. Every marketer out there knows this and that’s great for you, the consumer. Never hesitate to engage with the people and accounts you follow.
5. TRUSTED SOURCES. Ahh, the beauty of Facebook reviews, Google reviews, Healthgrades and Yelp. Some would argue that many people leave reviews primarily when they are angry or disappointed with the services they received, but I believe there’s a true paradigm shift happening in the reviews world. Bloggers and influenc-ers are getting smarter about how they approach their fans and followers. They are asking for feedback early and continu-ously ensuring that they have the opportu-nity to capture positive feedback.
What does this mean for you? You get a more accurate read on the quality of whatever services or products you are looking into.
I encourage you to look at the beauty and bright side of social media and how it can be a valuable resource in getting healthier and learning more about living well.
ASK YOURSELF THESE QUESTIONS THE NEXT TIME YOU LOG ON: • Are you connected to the people, accounts, profiles and resources that you really enjoy and learn from? • Do you follow mentally and physically motivational accounts? • Are you finding support in your digital circles?
These are excellent guideposts for evalu-ating whether social media is helping you get healthy.
ABOUT THE AUTHORDaffnee Cohen is an online marketing expert, writer, fitness instructor and dog lover. Connect with Daffnee at www.DaffneeCohen.com and on Instagram @Daffnee.
HEALTH
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Since celiac disease mostly affects the lining of the GI tract, it isn’t unexpected that the IgA part of the immune system might be most affected. But when you compared the “classic” celiac tests against the gluten sensitive patients, the results were rather definitive—only one gluten sensitive patient was positive for DGP-AGA and zero gluten sensitive patients demonstrated a positivity for tTGA or EmA. But the celiac individuals showed a positivity rate of 88.7%, 98.7% and 95% respec-tively for these three tests.
WHAT DO WE KNOW FROM THIS INFORMATION?A couple of things: 1) Ensure that when you are tested you receive a complete panel of tests, including all those mentioned above. Additionally both the IgA and IgG versions should be included, especially for the AGA test. 2) When interpreting the tests, remem-ber that you are doing more than just ruling out celiac disease.
Receiving a com-plete panel of the appropriate tests is key to accurate diagnosis.
MAINSTREAM LITERATURE CONTINUES TO STATE THERE IS NO BLOOD TEST FOR GLUTEN SENSITIVITY. WHILE IT MAY NOT BE PERFECT (BUT WHAT TESTS ARE?) SOME RESEARCHERS OFFER A DIFFERING OPINION, AND I WANT TO SHARE THOSE RESULTS WITH YOU.
While there is no further argument denying the existence of gluten sensitivity, having a blood test that everyone can agree on has not yet occurred. In a 2012 study published in Clinical Reviews in Allergy & Immunolo-gy entitled “Serological Tests in Gluten Sensitivity”, the authors set out to characterize a potential pattern in blood testing that would be helpful in diagnosing gluten sensitivity as compared with celiac disease. They took 78 patients with gluten sensitivity and 80 patients with celiac disease, and retrospectively tested their blood for four standard tests, three of which are classically used for celiac disease, and one that is more commonly thought to be accurate for gluten sensitivity.
For those of you who like the specifics, the tests used were:1) IgG DGP-AGA (deamidated gliadin peptide antibodies)2) IgA tTGA (tissue transglutaminase antibodies)3) IgA EmA (endomysial antibodies)4) IgG/IgA AGA (anti-gliadin antibodies)
AND THE WINNER IS...Here are the findings: The IgG AGA test was the winner in detecting gluten sensitive patients—56.4% were positive. The test doesn’t rule out the presence of celiac disease however. 81.2% of celiac patients were also positive. The IgA version of the same AGA test yielded vastly different, although not
unexpected, results. The test was elevated in only 7% of gluten sensitive patients while 75% of those with celiac disease were positive. Why is that not a surprise?IgA is found on the mucous membranes of the body where it is exposed to outside foreign substances: nose, lungs, GI tract, ears, eyes, etc.
DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.
ABOUTTHEAUTHOR
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many symptoms occurring at the same time. And while many of these symp-toms are similar to another disease, IBS, the authors warn against considering gluten sensitivity as a subtype of IBS. The “extraintestinal” symptoms so common with gluten sensitivity are not typically seen in those patients suffering with IBS, making the distinc-tion clear, in these researchers’ opinion.
The common complaints associated with gluten sensitivity include:• abdominal pain, bloating, diarrhea, constipation• foggy mind, tiredness• eczema/skin rash• headache• joint/muscle pain• numbness of legs/arms• depression• anemia• together with a normal or mildly abnormal lining of the small intestine
In conclusion, when you’re building a case for gluten sensitivity, you need to look at several factors: blood testing, symptoms, and reactions to eating and eliminating gluten. At HealthNOW Medi-cal Center, we do each test above in
FOR MANY DOCTORS THAT IS THEIR GOAL.Despite international research knowl-edge to the contrary, many doctors still don’t appreciate the existence of gluten sensitivity. While no single test is perfect, if you’re suspecting celiac and you test positive for the classic celiac panel of tTGA, EmA and DGP-AGA, then you’ve likely identified your condition. If you know that you do poorly with gluten and test positive for AGA, especially the IgG version, and negative for the rest of the celiac panel, you can feel more assured of a gluten sensitive diagnosis.Some other tell-tale signs of gluten sensitivity, according to the researchers, are a varied clinical picture, meaning
order to get the most comprehensive diagnosis.
NEW INFORMATION ON CELIAC GENES AND GLUTEN SENSITIVITY In the past, the rule of thumb was that “you could never have celiac disease if you didn’t carry the genes for it”. That remains true, but these researchers
Look at several factors when building a case for gluten sensitivi-ty: Blood test results, symptoms, reactions to eating gluten.
cited findings from 2010 that demon-strated a full 40-50% of gluten sensitive patients possess the same genetic profile as those with celiac disease—HLA DQ2 or DQ8. And with that we watch another stable datum ‘bite the dust’. This opens the door to a new interpretation of genetic testing that doctors should be aware of. Instead of being too quick to tell a patient that while they may have the genes for celiac disease, considering that their blood tests are negative for the disease they’re fine to eat gluten; we now understand that such genes can be present in a case of gluten sensitivity as well. And as we now know, the classic celiac blood tests would be negative in such a case.
I believe we’ll be seeing a wide array of genes responsible for these diseases in the future. But knowing that almost half of those with gluten sensitivity demon-strate the exact same genetic profile as someone with celiac disease is impor-tant to know when a patient or their doctor is trying to make an accurate diagnosis. Based on this common gene profile, it is then not surprising to learn that gluten sensitivity can be found in celiac disease family members. In this study almost 13% of the gluten sensitive patients were first degree relatives of celiac patients.
WHAT MIGHT THE FUTURE HOLD?As a clinical nutritionist, I have been speaking of celiac disease and claiming the existence of gluten sensitivity for over two decades now. We continue to discover more and more about these conditions. One day there will be a near perfect test and one day we will readily and easily diagnose most all of those suffering. And that my friends, will be a good day! I hope you found this informative.
Find Out Your Gluten Sensitivity Level!Get diagnosed!—contact us at HealthNOW Sunnyvale Medical Center for a FREE CONSUL-TATION. Call (408) 733-0400 to schedule our medical clinic is located in Sunnyvale, CA. If you are not local to us, our DESTINATION CLINIC treats patients from across the country and internationally. We will help you find the underlying root cause!
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Here are my top 3 tips to eating clean and in-season this summer:
1 - STOCK UPIf fresh food is not within reach and plentiful in your kitchen, then you are much less likely to eat it. The best way to ensure you consume a certain food is to have it available to you. Go check out a local farmers market and stock up on berries, peaches, greens, onions, melons, cucumbers, tomatoes, etc. Buy enough fresh produce to last for the week. If you cannot make it to a farmers market near you, buying produce at the grocery store is also a great option and may work better with busy schedules. Any food that is not consumed during the week can go into the freezer for later use, but try to make a habit of finishing the stock.
2 - CLEAR IT OUTThis tip can be explained using this question sequence: If someone offered you the choice between [insert favorite dessert] and a piece of celery, which one would you
Summer is a great time of year to get started with a clean eating program. What does clean eating really mean?
No, it is not eating all your favorite foods while simultaneously cleaning your house, but it is eating fresh foods that are as minimally processed as pos-sible. Think of the difference between eating an apple versus applesauce versus apple pie. Clean eating would say “Let’s eat the apple!”
There is no denying the nutritional value of clean eating as nutrients are stripped from foods during process-ing. People tend to naturally gravitate toward fresh produce items that help to cool the body during hot summer months. For example, colorful salads, fruits and vegetables, and smoothies. Summer also means more availability to local fresh produce compared to the winter and early spring months as Mother Nature comes into full bloom.
ORANGES – low calorie, low glycemic value and off the chart with vitamin C, oranges make the perfect portable snack.
TOMATOES – an endless supply of carot-enoids and other vital antioxidants are what you’ll get when you add summer tomatoes to your plate!
YELLOW SQUASH – to garner all the health benefits of summer squash, skip microwaving and boiling and steam them. You’ll get more nutrient bang for your buck if you do!
GREEN BEANS – rich in antioxidants and other nutrients, green beans are an excellent source of silicon, a mineral needed for bone health.
BLUEBERRIES - low in calories and full of antioxidants, blueber-ries are a great snack or addition to breakfast.
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choose? If you picked your favorite dessert, then you would be like most humans.
However, if someone offered you the choice between [insert favorite fruit] and a piece of celery, which one would you choose? Most would pick their favorite fruit.
The point of this activity is to high-light the idea that if you stock up your kitchen with fresh produce but still have all the tempting treats around, you may not gravitate toward eating the fresh produce. If you clear out the tempting treats you will be much more likely to consume your fresh produce. Take the time to clear out foods you do not feel are in line with your clean eating pro-gram. As the cliché goes, out of sight, out of mind.
3 - JAZZ IT UPWe love to engage in exciting foods and sometimes fresh produce does not seem as tempting as more pro-cessed foods. Make fresh food exciting by playing around in the kitchen with new flavor combinations, textures, and preparation techniques.
Have you ever noticed mint makes melons taste amazing?
Have you ever spiralized zucchini, car-rots, or beets to change the texture and make “pasta” noodles?
Have you tried making a salad using each color of the rainbow (red, orange, yellow, green, purple, and blue)?
For a full list of seasonal produce visit Fruits and Veggies More Matters.
I encourage you to adopt a diet that consists of minimally processed, fresh, local foods. For more tips on eating well and staying healthy follow my blog, Nutrition by Erin.
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ABOUT ERIN:Erin Peisach, RDN, CLT is a
Baltimore based nutritionist specializing in Functional and
Integrative approaches customizing personalized
nutrition plans for individual clients.
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“MY HORMONES FEEL SO OUT OF BALANCE” A FEMALE PATIENT WILL TELL ME. “I’M TIRED OF FEELING CRAPPY AND TERRIBLE ALL THE TIME. DO I NEED TO DO HORMONE REPLACEMENT TO FEEL BETTER, OR IS THERE A NATURAL WAY TO GET MY HORMONES IN BALANCE?” I hear it often, as hormone imbalances are epidemic these days. When talking about hormones, I want you to think of a symphony. All of them interact, so when one gets out of whack, others quickly follow. There are many key players in this orchestra –adrenals, thyroid, insulin – but here, we’re focusing on women’s sex hormones.
While many things can cause an im-balance in our sex hormones, the good news is that many women can fix these imbalances without medications. You might never know this from conventional medicine, which seems to subscribe to the idea that women are destined to suffer throughout their reproductive life. Women suffer from mood and behav-ior swings resulting from the three P’s: Puberty, premenstrual syndrome (PMS),
and peri-menopause (the years leading up to and just after their final period), or the three M’s: menstrual cramps, menopause and mental anxiety!
ARE WOMEN’S BODIES DEFECTIVE?Why do sex hormone levels drop up to 90 percent during the aging process? Are women destined to suffer from impaired mood, muscle loss, poor sleep, memory difficulties, and sexual problems?
OF COURSE NOT!
The suffering related to your reproduc-tive life cycle is unnecessary. It is not a result of bad luck; it’s due to bad habits, such as drinking alcohol and smoking; eating a high-sugar and refined-carbo-hydrate diet; consuming dairy and often, gluten; not exercising enough; being exposed to environmental toxins; and being chronically stressed.
To think that 75 percent of women have a design flaw that gives them PMS and requires medical treatment is just absurd. To think that women have to dwindle, shrivel, and lose emotional, physical, and sexual vitality is a burden-some, self-fulfilling prophecy.
We now have endless examples of balance and thriving at any age. An 81-year-old female patient once told me, with a twinkle in her eye, about her new boyfriend and their wonderful love life! Thriving is possible at any age and it doesn’t always have to result from a pill.
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 underly-ing causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com
ABOUTTHEAUTHOR
Gluten, dairy, stress and lack of sleep are just a few of the contributors to hormonal imbal-ance in women.
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Simply put, PMS, menopausal symp-toms, and other problems are all signs of imbalances in your sex hormones. They are not the result of mutant genes that destroy our sexual vitality as we age. Instead, they are treatable symptoms of underlying imbalance in one of the core systems in your body. Get your sex hormones back in bal-ance, and these problems will usually disappear.
THE TRUTH IS: WOMEN DO NOT NEED TO SUFFER.
Instead of immediately resorting to a hormone replacement (which might be your conventional doctor’s first line of treatment), you need to figure out the “why” – what is causing the symp-toms. If you find that you do need hormones, then you need to find the way to replace them that most aligns with your body – low dose, topical, bio-identical, short duration.
In other words, figure out what creates these imbalances – and treat the underlying problem. That’s where Functional Medicine comes in: You treat the underlying cause(s), create balance, and symptoms get better.
Most of us are living life completely out of balance. Unfortunately, many symptoms we come to accept as “normal” are just signs of imbalance, and the type of imbalance that affects almost everyone in our society is hormonal imbalance. These and other imbalances are all fixable.
Dairy and gluten are among the most common food
sensitivities that you might benefit from eliminating
them from your diet.
DO YOU STRUGGLE WITH OUT-OF-BALANCE SEX HORMONES?When female patients suspect sex hor-mones might be out of whack, I ask them to self-evaluate using this quiz: I have premenstrual syndrome. I have monthly weight fluctuation. I have edema, swelling, puffiness, or water retention. I feel bloated. I have headaches. I have mood swings. I have tender, enlarged breasts. I am depressed. I feel unable to cope with ordinary demands. I have backaches, joint, or muscle pain. I have premenstrual food cravings (especially sugar or salt). I have irregular cycles, heavy bleeding, or light bleeding.
The suffering related to your reproductive life cycle is unnecessary. Q
UIZ
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UIN
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26
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I have facial hair. I have been exposed to pesticides or heavy metals (in the food, water, and/ or air).
Score one point for every time you an-swered “yes,” and then check out how you scored using the scale below:0 TO 9 – You may have a mild sex hormone imbalance.10 TO 14 – You may have a moderate sex hormone imbalance.15 OR MORE – You may have a severe sex hormone imbalance.
Now that you have determined the severity of your imbalance, let’s talk about the one thing you can do today to begin treating your symptoms.
THE RIGHT DIET BECOMES YOUR NUMBER-ONE RESET BUTTONBalancing your hormones is a process, and sometimes it has little twists and turns. But by sticking with it, you can become vital, happy, alert, brilliant, and thriving.Your diet is the foundation that helps bal-ance your sex hormones.
The first step involves removing the bad stuff. We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsened PMS and all hormonal imbalanc-es – including menopause.
Imbalances in your hormones are triggered by bad food. If you eat sugar, you’ll produce more insulin, more estrogen, and more testosterone. Any type of flour and sugar can lead to these imbalances. Dairy and gluten are often triggers for inflammation and hormonal imbalances. Xenobiotics or environmental chemicals like pesticides in our food can act like powerful hormone disruptors and trigger our own hormones to go out of balance.
Dairy is one of the biggest triggers of hormonal imbalances because of all the hormones found naturally in milk and
I am infertile. I use birth-control pills or other hormones. I have premenstrual migraines. I have breast cysts or lumps or fibrocystic breasts. I have a family history of breast, ovarian, or uterine cancer. I have uterine fibroids. I have peri-menopausal symptoms (hot flashes, mood swings, headaches, irregular cycles, heavy bleeding, fluid retention, breast tenderness, vaginal dryness, brain fog, muscle and joint pain, low sex drive, weight gain). I have hot flashes. I feel anxious. I have night sweats. I have insomnia. I have lost my sex drive. I have dry skin, hair, and/ or vagina. I have heart palpitations. I have trouble with memory or concentration. I have bloating or weight gain around the middle.
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because of the hormones and antibiotics added to milk. Even organic milk can come from pregnant cows, jacking up hormone levels. In fact, dairy has over 60 hormones that can contribute to imbalances.
Dairy and gluten are among the most common food sensitivities that you might benefit from eliminating from your diet.
After removing the bad stuff, you will want to replace it with good stuff.
Eat a whole, real, unprocessed, organic, mostly plant-based diet with organic or sustainably raised animal products. When you focus on this type of diet, you mini-mize intake of xenoestrogens, hormones, and antibiotics. Taking simple steps like choosing organic food and drinking filtered water can hugely impact hormone balance.
To reset female hormones, focus on spe-cific hormone-balancing foods. Increase certain foods like flaxseeds, cruciferous veggies, good fats, and traditional organic non-GMO whole soy foods (tofu, tempeh, miso, natto, and edamame). Add 1 to 2 tablespoons of ground flaxseeds a day to your diet.
OTHER STRATEGIES TO BALANCE YOUR SEX HORMONESDiet aside, there’s a lot you can do to balance your sex hormones without resorting to medication.
SUPPLEMENT SMARTLY. Fish oil and additional vitamin D and B vitamins help balance estrogen. Take these in addition to a good multivitamin and mineral with sufficient calcium and magnesium. Probiotics, antioxidants and phytonutrients (vitamin E, resvera-trol, curcumin, n-actetyl cysteine, green tea, selenium), and the anti-inflammato-ry omega-6 fat (GLA or gamma linoleic acid) can help balance sex hormones.
EXERCISE. When you exercise, you have less PMS and other problems. Find something that you love to do. Running, long walks, weight training, dance, or any other form of movement that you enjoy.
REDUCE STRESS. Chronic stress can trigger or exacerbate hormonal imbalances. The key here be-comes finding something that works for you to reduce stress. That might include meditation, yoga, tapping, therapy, or finding a creative or expressive outlet.
SLEEP WELL. Insufficient sleep can adversely impact PMS, menopause, and other conditions. Getting eight hours of quality, uninter-rupted sleep every night is one of the best things I can think of to balance hormonal levels.
REDUCE OR ELIMINATE ALCOHOL. Alcohol – yes, even red wine – jacks up estrogen and increases chances of cancer.
HOW TO DO HORMONE REPLACE-MENT THERAPY SAFELYFor 50 years, hormone replacement therapy was thought to be the foun-tain of youth that would keep women “feminine forever” until it was found that unopposed estrogen increased the incidence of uterine cancer eight-fold.
For more than three decades, women were the subject of widespread exper-imentation founded on absent or weak evidence, creating unnecessary harm through increases in uterine, breast, and ovarian cancer, as well as heart attacks and strokes. These methods provide a temporary solution to intractable (and often transient) menopausal symptoms.
Despite potential drawbacks, there are some cases in which hormone replace-ment and medications are helpful and even necessary for women whose symptoms are unmanageable. Occasion-ally, despite lifestyle therapies – diet, exercise, stress reduction, nutrient supplementation, and herbs – hormone therapy can be lifesaving (as well as mood- and brain-saving).
Only a physician knowledgeable and experienced with bio-identical hormone therapy should prescribe them. I recom-mend if you go that direction, talk with a knowledgeable functional practitioner who could discuss the pros and cons of hormone therapy so you make the most informed decision.
If you believe hormone replacement therapy might be necessary for you, please discuss the pros and cons with your Functional Medicine practitioner.
Wishing you health and happiness,Mark Hyman, MD
To think that wom-en have to dwindle,
shrivel, and lose emo-tional, physical, and sexual vitality is a
burdensome, self-ful-filling prophecy.
topdoctors
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J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 1
AHH, THE WARM SUNNY DAYS ARE HERE AGAIN! OUR THOUGHTS TURN TO OUTDOOR FUN AND BARBECUES - A QUINTESSENTIAL AMERICAN PASTIME. THE USA HAS BEEN MY HOME NOW FOR A WHILE AND I, TOO, LOVE GETTING TOGETHER WITH FRIENDS AND FAMILY OVER A TASTY MEAL OF GRILLED MEAT. MY MOUTH IS SAL-IVATING AS I WRITE THIS.
Unfortunately, as you may know, grilling creates chemical compounds that are quite harmful to your health. In fact, grilling has been associated with certain types of cancers, such as breast, prostate, and pancreatic (one of the nastiest). But don’t worry, I’m not going to tell you to give up summer cooking on coals and fire. I’m just going to teach you how to do it in a healthier way. So read on, my dears.
First, let me remind you what happens when you cook meats on high tempera-tures, like on fire, direct coals, or smoking hot air. When meat is exposed to high temperatures to the point of charring, pernicious chemical compounds form. These chemicals include heterocyclic amines (HCAs), advance glycation products (AGPs), and polycyclic aromatic hydrocarbons (PAHs). HCAs are found in especially high concentrations in those burned, blackened surface areas; these are the same cancer-causing HCAs found in cigarettes. AGPs, which are formed throughout the meat when it’s cooked at high temperatures, age you because they cause oxidative stress on the body. PAHs are transferred to the cooking meat from the excessive smoke that is produced when fat drips into the heat source.
Like HCAs, PAHs are proven carcinogens (cancer-causing agents). Unsurprisingly, several studies have found that people who preferred charred and well-done steaks had a greater cancer risk than people who preferred their steaks rarer. So let’s keep the production of all these nasty chemicals down.
Combine antioxidant rich foods with grilled meats to neutralize any negative effects of grilling.
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HERE ARE FIVE WAYS TO MAKE YOUR SUMMER GRILLING EXPERIENCE HEALTHIER (OR AT LEAST LESS UNHEALTHY): 1. Cook on indirect heat. 2. Soak meat in acidic sauces. 3. Eat antioxidant-rich foods with grilled meat. 4. Cook as little as possible. 5. Choose quality meats.
So let’s talk about these five steps and why they will help protect your body.
1. COOK ON INDIRECT HEAT. Instead of placing your food on the grill directly over the heat source (wood, charcoal, or gas), place your food to the side of the heat source, putting a drip pan under your food, and close the lid of the grill. This prevents contact between the flame and the food, in particular during those inevitable flare-ups, so the food cooks comparably to the much healthier technique of oven roasting. Indirect-heat cooking is slower, but doesn’t create burned areas, doesn’t cause flare-ups, and because the fat drips onto the drip pan rather than the heat source, it reduces the amount of PAH-containing smoke.
2. SOAK MEAT IN ACIDIC SAUCES. Soaking meat in an acidic sauce, like something with lemon, lime, or vine-gar, significantly reduces the amount of HCAs and AGPs in grilled meat (by as much as 95%-97%). Furthermore, acidic sauces help prevent the growth of harmful bacteria on meat, tenderize the meat, and make it more readily digestible. Don’t buy those commer-cial sugar-containing BBQ sauces though, because they have been found
Choose high quality grass-fed, all-natural, and prefer-ably organic meat for your summer grilling.
to actually increase the amount of carcinogenic chemicals in grilled meat. Rather, make your own acidic sauce and add anti-cancer spices like turmeric or garlic to make it even healthier. Or, you can soak your meat in red wine or beer, which is a good alternative.
3. EAT ANTIOXIDANT-RICH FOODS WITH GRILLED MEAT. I told you
that grilling might introduce age-promoting substances in your body. To neutral-ize that effect, add some summer foods that contain
high amounts of antioxidants to your grilled meal. A food that comes
CO O K O N I N D I R EC T H E AT
S OA K M E AT I N AC I D I C S AU C E S .
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The chocolate chips and cookiesare amazing! My children have adairy allergy, so it’s nice to be ableto find safe and yummy alternativesfor them at the store.
CHRISTINA says,
find us in the
aisle gluten-free
#eatfreely enjoylifefoods.comeat freely, CHRISTINA
always free-from: gluten, wheat, dairy, peanuts,
tree nuts, egg, soy, fish & shellfish
“amazing”
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immediately to mind is the berry. Courtesy of Mother Nature, berries are an amazing source of nutrients and antioxidants, and in the summer is it easy to find them fresh, such as at a fruit stand. Cook some fresh veggies on the same grill, too. Did you know that grilled veggies do not tend to form the same harmful chemicals as grilled meat? Also remember that spices are your friend. And don’t forget that glass of red wine - both for its antioxidants benefit and for the great sex afterwards! :)
4. COOK AS LITTLE AS POSSIBLE. As I already mentioned, the more meat is grilled or barbecued, the more harmful chemicals are created. Furthermore, your body has a relatively harder time digesting over-grilled meat due to its chemical com-position, so it stays in your intestinal tract longer than less-grilled meat. Undigested pieces of meat can remain in the crypts of your gut and become a source of toxicity. I want your gut to be healthy, not toxic. Remember Hippocrates’s words, “All Disease Begins In The Gut.” I agree with that, but that’s a topic for another article.
5. CHOOSE QUALITY MEATS. And last but by no means least, please make sure you obtain high quality grass-fed, all-natural, and preferably organic meat. Ideally, I would love for you to find a small reputable farm from which to buy meat. The quality of meat - literally, its composi-tion - makes a huge difference. And by the way, you can worry much less about that warning to thoroughly cook meat to prevent food poisoning if you buy your meat from a reputable source. Personally, I worry more about the dangers of cancer-causing chemicals in overcooked grilled or barbe-cued meat than I do about food poisoning in less-cooked meat.
Summer grilling is fun, and I would never want you to give up something fun. But please keep my five tips in mind so you can enjoy both yummy grilled meals and contin-ued good health!
ABOUT DR. INNA:Dr. Inna is a Medical Doctor from Eastern Europe. Her two main passions in life are health and people. She has spent the last 25 years researching and working in various arenas of health and medicine, both in Eastern Europe and the United States. She now lives in New York City and runs her own health advisory business, serving as a Personal Health Advisor to private clientele who come from all walks of life for her advice to find their health.www.mydoctorinna.com
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F O O D / J U N E
New contributors, international flare, grilling and more!
That’s what you’ll find in the following pages and it’s
guaranteed to make your mouth water!
Fresh and fast dishes like grilled tomato steaks and
fennel will compliment any barbecue main dishes you
make this summer.
Smoky Chermoula with Spaghetti Squash and Greek
Bean Salad will inspire your inner traveler.
And just when you think you’ve run out of healthy
smoothie recipes, our crafty chefs come to your rescue.
Check out the Antioxidant Smoothie and Superfoods
Smoothie recipes in this issue and blend those up for a
nourishing breakfast on the go or afternoon pick-me-up.
There’s so much to enjoy in this month’s recipe section,
so sit back, get your grocery list out and plan those
summer meals!
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 3 7
F O O D
Almond ButterMakes 4 servings
INGREDIENTS• 1 tablespoon chia seeds • 3 tablespoons honey• 1/4 cup tahini• 1/2 cup + 2 tablespoons smooth, unsalted almond butter• 1/4 teaspoon sea salt• 2 tablespoons lemon juice• 1 teaspoon cinnamon • 6 cups berries (chopped if needed)
DIRECTIONSMix chia seeds with three table-spoons of water in a small bowl, stir, and let sit for at least 10 minutes.
Combine the honey, tahini, almond butter, salt, lemon juice and cinna-mon in a mixing bowl and stir well.
Taste the mixture and add more salt, honey, cinnamon or lemon if desired. Fold in the chia seed mixture and mix well.
Assemble 1 1/2 cups of fruit into a dish and serve covered with 1/4 cup of the almond butter tahini mixture.
Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continuously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.
ABOUTMIKAELA:
C R E A T E D B Y M I K A E L A R E U B E N
Tahini Fruit Bowl
3 8 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
Makes 4-5 servings (20 fritters total)
INGREDIENTS• 3 cups peeled and grated sweet potato (about 3 medium sweet potatoes)• 1 cup finely chopped white onion• 1 1/2 teaspoons pressed garlic• 1 1/2 teaspoons sea salt• 1 cup almond meal or almond flour• 1/2 cup finely chopped fresh cilantro leaves• 1 teaspoon ground pepper• 2 eggs• 1 tablespoon olive oil (for greasing cookie sheet)• 1/2 cup sliced almonds• Optional for dipping: hummus or tahini sauce
DIRECTIONSPosition a middle rack in the oven and preheat to 375°.
In a mixing bowl, combine sweet potato, onion, garlic, salt, almond meal/flour, cilantro and pepper. Stir in eggs.
Using clean hands, mix the contents of the bowl together well, then scoop heaping tablespoons of packed-puck shaped fritters and place equidistant from one another onto a cookie sheet that is greased with one tablespoon of olive oil. Sprinkle the tops of the fritters with sliced almonds.
Bake for 30 minutes, then turn over each with a spatula. Place back in
F O O D
the oven for an additional five minutes. Let cool for five minutes and serve. Enjoy the fritters on their own or with hummus or soy-based sauce for dipping.
Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continu-ously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.
Sweet PotatoS
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Almond FrittersC R E A T E D B Y M I K A E L A R E U B E N
ABOUTMIKAELA:
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F O O D
Almond Fritters
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F O O D
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 4 1
Makes 4 servings
INGREDIENTS • 1 medium (approx. 4 pound) spaghetti squash • 3 tablespoons of slivered almonds• 1/2 cup fresh cilantro leaves• 1/4 cup olive oil (plus extra to drizzle)• 1 teaspoon pressed garlic • 2 teaspoons harissa powder or chili powder• 3 tablespoons lemon juice• 1 1/2 teaspoons sea salt• 1/2 teaspoon ground pepper• 3/4 teaspoon smoked paprika• Lemon zest
DIRECTIONS Preheat oven to 375°. Prick the squash all over with the tines of a fork. Place foil on a rimmed baking sheet, and place the squash on its side in the preheated oven. Bake for about one hour, or until soft to the touch. Turn once mid-baking.
Remove squash from the oven. Let cool for about 10 minutes, then slice it horizontally, and scoop out and discard the seeds and pulp. Separate strands with a fork and set aside.
Spread almonds in one layer on an ungreased, rimmed baking sheet and lower oven temperature to 360°. Bake for 10 to 15 minutes, stirring oc-casionally, until golden and set aside.
In a blender, add two tablespoons of the roasted almonds (set aside one tablespoon for garnish), cilantro, oil, garlic, powder, lemon juice, salt,
F O O D
ChermoulaSpaghetti Squash
ALTERNATIVELY, YOU CAN COOK SPAGHETTI SQUASH
IN THE MICROWAVE IF YOU’RE SHORT ON TIME.
SIMPLY HALVE, SCOOP OUT SEEDS, WRAP IN
CLEAR WRAP AND COOK ON HIGH 7-8 MINUTES,
UNTIL TENDER.
C R E A T E D B Y M I K A E L A R E U B E N
ABOUT MIKAELA:Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continuously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.
A L M O N D S
Smokywith
pepper and paprika and blend until smooth. Taste and adjust if needed.
Serve one cup squash with 1/4 cup of the chermoula, massaged gently through squash. Drizzle with olive oil, sprinkle with salt, pepper, the additional tablespoon of roasted almonds and lemon zest and enjoy immediately.
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F O O D
Makes 8 servings
INGREDIENTS• 1 pound butter beans, dried (may substitute large lima beans) • 8 cups water • 1 vegetable bouillon cube • 4 green onions, diced • 1 cup small tomatoes, halved • 1 bell pepper (red, green, or yellow), coarsely chopped • ⅔ cup olives (Greek, if possible) • 2 cloves garlic, minced • 2 small lemons, juiced • 1 ½ tablespoons California Olive Ranch extra virgin olive oil • 1 ½ teaspoons oregano • 2 tablespoons capers, rinsed • Black pepper and sea salt to taste
DIRECTIONSSoak beans in water overnight. Drain water and add beans to a large pot.
Cover with 8 cups water and add 1 vegetable bouillon cube. Place lid on pot and simmer for about 1 ½ hours, until tender yet firm. Drain any leftover liquid and cool.
Place beans in a large bowl and add onions, tomatoes, pepper, olives, garlic, lemon juice, olive oil, oregano and capers. Combine well. Season with pepper and sea salt as desired. Serve at room temperature or chill until serving time.
ABOUT SHARON PALMER: Sharon has created an award-winning profession based on combining her two great loves--food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods and sustainability.
Greek Butter
“My recent trip to Greece inspired this bean salad, featuring clean, pure Greek essen-tials: olives, toma-toes, peppers, onions, capers, oregano, and lem-ons. It’s so easy to whip up, and it’s a perfect cool, protein-rich salad this time of year.” - Sharon
Bean SaladC R E A T E D B Y S H A R O N P A L M E R , R D
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F O O D
4 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
Makes 1 serving
INGREDIENTS• 1 cup vanilla almond milk• 2 tablespoons almond flour• 2 tablespoons unsweetened cocoa powder • 1/2 tablespoon chia seeds• 1/2 teaspoon ground cinnamon• 1 scoop unsweetened pea protein powder• 1 cup (loose) chopped kale• 3/4 cup frozen cherries• Handful ice cubes DIRECTIONSPlace all ingredients in a blender and blend until smooth.
F O O D
ABOUT CYNTHIA:Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.
“Workouts take time, which can leave fewer minutes in your day for meal prep. But to live and fuel like an Olympian you can’t compromise on optimal nutrition. Fortunately you can get a healthy balance of everything your body needs for exercise recovery in liquid form. Keep these ingredients on hand and you’ll be able to whip up a sip-able meal chock full of superfoods in minutes.”
SuperfoodsSmoothieB Y C Y N T H I A S A S S
4 6 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
Recipe Yields: 4 servingsActive Time: 10 minutes
INGREDIENTS:• 2 large heirloom tomatoes • 1 tablespoon whole dried fennel seed• 1 tablespoon red pepper flakes• 4 tablespoons fresh basil cut into strips• ½ cup mozzarella• 1 teaspoon sea salt
DIRECTIONS:Preheat grill to medium heat.
Slice tomatoes into 1/4 inch slices and place on grill.
F O O D
GrilledTomatoSteaksTop each with cheese, and then sprinkle with fennel seed, red pepper, salt and basil strips.
Grill until tomatoes are soft and cheese is bubbly (about 5 minutes)
B Y L I S I P A R S O N S
4 8 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
Recipe Yields: 2 servingsActive Time: 20 minutes
INGREDIENTS:• 2 Fennel Bulbs• ¼ cup coconut oil, melted• 1 teaspoon sea salt • 1 teaspoon black pepper
DIRECTIONS:Rinse fennel bulb and remove green stalks reserving some of the fronds.
F O O D
GrilledFennelB Y L I S I P A R S O N S
Slice fennel from top to bottom creating rounds.
Preheat grill to medium heat.
Brush each side of fennel rounds with coconut oil and sprinkle with salt and pepper.
Grill each side for 8-10 minutes or until softened.
When fennel is completely cooked garnish with fronds.
Click here to get your copy now!
5 0 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
F O O D
Sharon has created an award-winning profession based on combining her two great loves--food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experi-ence into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods and sustainability.
ABOUT SHARON PALMER
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 1
Serving Size: Six 1 cup servings
INGREDIENTS • 1 tablespoon California Olive Ranch extra virgin olive oil • ½ onion, diced • ½ red bell pepper, diced • 1 clove garlic, minced • 2 cups uncooked quinoa • 3 cups vegetable broth
• ½ c white wine • 1 tsp rosemary • ¼ tsp black pepper • 4 cups chopped fresh kale • Zest of ½ lemon • 1/2 c pistachios, coarsely chopped
DIRECTIONSHeat olive oil in a large saucepan over medium heat. Add onion, red bell pepper, and garlic and cook for 2 minutes. Add quinoa and cook for an additional minute.
Heat vegetable broth, white wine, rosemary, and black pepper together
in a small pot until warm. Reduce heat to low.
Add broth mixture to saucepan with quinoa mixture, ½ cup at a time, stir-ring until it is absorbed. Repeat this procedure for about 15 minutes, until all of liquid is absorbed, and quinoa is tender, but not overcooked.
Stir in kale, lemon zest, and pistachi-os, and heat for an additional minute only, until ingredients are heated through, but kale remains bright green. Serve immediately.
QU INOA
F O O D
Quinoa KaleA BAL ANCE OF HEALTHY PROTEIN,
FAT AND CARBS IN THIS PL ANT-BASED DISH MAKE IT AN IDEAL MAIN
MEAL OR SIDE DISH.
with Pistachios
C R E A T E D B Y S H A R O N P A L M E R , R D
Risotto
K A L E
P I S TA C H I O S
5 2 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
Serving Size: 1
INGREDIENTS • 1/4 cup minced yellow onion• 1/4 cup organic low sodium vegetable broth• 1/2 teaspoon minced garlic• 1/4 cup minced red bell pepper• 1/4 cup shredded purple cabbage• 1/4 cup minced white button mushrooms• 1/2 teaspoon fresh grated ginger• 1/8 teaspoon ground turmeric• 1/8 teaspoon crushed red pepper• 2 tablespoons almond butter• 1/2 cup black beans• 1 tablespoon of sliced almonds
DIRECTIONSIn a medium pan over low heat, sauté onions in broth until translu-cent. Add garlic, bell pepper, cabbage and mushrooms, and sauté for two to three more minutes.
Add ginger, turmeric, crushed red pepper and almond butter, and stir until sauce is uniform. Add beans to heat through. Top with sliced almonds and serve.
F O O D
Black BeanAlmondGinger SatayC R E A T E D B Y C Y N T H I A S A S S , R D
Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.
ABOUT CYNTHIA
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 3
F O O D
“A major trend in sports nutrition is eating more plant-based meals. But a meatless meal doesn’t have to mean munching on carrots and lettuce. This hearty dish is fla-vorful, colorful, aromatic, and provides a healthy bal-ance of veggies, slow-burning carbohydrates, and plant-based proteins and healthy fat, which will leave you feeling satisfied without feeling sluggish.” – C Y N T H I A
5 4 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
Serves: 24 mini muffinsServing Size: 3 mini muffins
INGREDIENTS• 1/2 cup garbanzo bean flour• 1/2 cup almond flour• 1/2 cup organic cane sugar• 1 teaspoon pumpkin pie spice• 1/2 teaspoon baking soda• 1/2 teaspoon baking powder• 1/4 teaspoon sea salt• 1/2 cup extra virgin olive oil• 1 teaspoon pure vanilla extract• 1 cup canned pumpkin
DIRECTIONSPreheat oven to 350°F. In a large bowl, combine flours, sugar, pump-kin pie spice, baking soda, baking powder and salt.
Fold in oil, vanilla and pumpkin to form a smooth batter. Spoon one tablespoon of batter into 24 paper-cup-lined mini-muffin cups. Bake for 15 minutes or until toothpick inserted into center comes out clean.
NOTE: sealed in an air-tight container, these will keep for three days on the countertop. They also freeze well. Just defrost on the counter for 15 minutes before enjoying.
F O O D P
UM
PK
IN
VA
NIL
LA
EX
TR
AC
T
B Y C Y N T H I A S A S S , R DPumpkinMini MuffinsSpice
Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.
ABOUT CYNTHIA
“Burning more calories means you can afford to treat yourself a bit, but to live and fuel like a champion, make your good-ies with nutrient-rich ingredients and build in portion control tactics, so you won’t eat back all or more of the calories you burn. Three of these delectable minis will satisfy your sweet tooth, while pro-viding plenty of the vitamins, minerals, fiber and antioxidants an athlete’s body needs.” – Cynthia
O R G A N I C C A N E S U G A R
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 5
F O O D
Mini MuffinsSpice
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J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 5 7
Recipe Yields: 2 servingsActive Time: 10 minutes
INGREDIENTS:• 1 large fennel bulb finely sliced• 1 tablespoon cranberries• ½ cup mandarin oranges• 2 tablespoons balsamic vinegar
DIRECTIONS:Chop fennel bulb into thin strips, place in bowl, add mandarin oranges, cranberries and mix well.
Drizzle with balsamic vinegar
FennelOrangeB Y L I S I P A R S O N S
CranberrySaladand
F O O D
www.GlutenFreeResourceDirectory.com
Gluten-Free justgot a lot Easier
6 0 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
F O O D
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 1
Recipe Yields 6 servingsActive Time: 20 minutes
INGREDIENTS:• 1 1/2 cups canned coconut milk• 1/4 cup finely shredded unsweetened organic all natural coconut• 1 tablespoon maple syrup• 1 cup chocolate chips• 2 teaspoons coconut oil• favorite sprinkles
DIRECTIONS:Mix coconut milk, maple syrup and shredded coconut together in blender and mix well.
Pour into bowl and place in freezer until frozen, removing several times to stir ice cream so it remains smooth. Alternatively, you can place in ice cream maker.
Once solid enough to scoop, use small ice cream scooper to form 6 balls of ice cream.
Place back in freezer for 15 minutes.
Melt chocolate chips and coconut oil.
Remove ice cream balls and quickly dip into chocolate and add sprinkles.
Place back in freezer to allow chocolate coating to solidify.
When ready to eat place cake pop sticks into each ice cream ball.
F O O D
Chocolate CoveredCoconut IceCream PopsB Y L I S I P A R S O N SM
AP
LE
SY
RU
P SH
RE
DD
ED
CO
CO
NU
T
6 2 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
F O O D
Early summer is a time when the ber-ries are bursting with color and flavor, and I often crave smoothies to wake me up in the morn-ing. Smoothies are cool and refreshing, and also great for days when you’re on-the-go.
B Y E R I N P E I S A C H , R D N , C L T , O W N E R O F N U T R I T I O N B Y E R I N
This easy and delicious recipe is packed with flavor, without the added sugar and calories that often go into smoothie recipes.
By using a variety of colors, this smoothie is packed with antioxidant boosting ingredients.
Strawberries and blueberries are rich in anthocyanins, flavonols, and vitamin C, which all help to improve immune function and protect the body against inflammation.
Spinach is packed with B-vitamins, vitamin K, and minerals like iron, magnesium and calcium. Combining spinach with vitamin-C rich fruits like berries and lime juice helps improve the absorption of its minerals.
Both bananas and avocados contain heart healthy potassium and add creaminess to the texture of this smoothie. I like to freeze my banan-as after they ripen by peeling them, chopping them in half, and then wrapping them in foil and placing in the freezer for later use.
Throw all of the ingredients into the blender with 8 ounces of water and a handful of ice cubes and you’ve got the healthiest summer smoothie around!
INGREDIENTS• ½ large frozen banana• ¼ ripe avocado• 1 ½ cup raw organic baby spinach• ½ cup organic blueberries• 1 cup sliced organic strawberries• ½ lime, juiced• 8oz filtered water• 4-5 ice cubes
DIRECTIONSAdd all ingredients to a blender.
Blend until well combined, wfor about 2-minutes.
Serve and enjoy!
Antioxidant BoostingSummer Smoothie
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 3
F O O D
Summer Smoothie
Your takeout has been lonely too long.
Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce!
Gluten-free is now hassle-free.©2016 San-J International, Inc. www.san-j.com
6 6 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
F O O D
J U N E I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 6 7
F O O D
Fresh FruitTHIS SUMMER, SKIP THE SUGAR-L ADEN FROZEN CONFEC-
TIONS AND MAKE YOUR OWN FRESH, CLEAN, REAL FOOD
ICE POPS! WHILE THERE IS A RECIPE HERE, USE IT ONLY AS
YOUR GUIDELINE TO CREATING CUSTOM POPSICLES THAT
YOUR FAMILY WILL LOVE EATING THIS SUMMER.
PopsiclesUse your fruit and juice combina-tion of choice and freeze it up for a healthy treat you will be happy to serve to the kids, but one the adults will enjoy just as much.
INGREDIENTS• 1/2 cup diced peaches (peeled)• 2 kiwi fruit, peeled and sliced thin• 1/2 cup strawberries, sliced or cubed• 1 cup other berries, such as blueberries, raspberries, blackberries, etc. of your choice• 2 cups pure fruit juice of choice (apple, white grape, grape, etc.)
DIRECTIONSArrange fruit in popsicle molds.
Top fruit with juice to cover.
Add popsicle sticks, then freeze until solid (overnight).
Use any fruit
combination you like.
Change the type juice used
for different flavors.
This recipe will make eight
3-ouce popsicles.
Plastic, reusable popsicle
molds work well for this
recipe,but you can also use
small, disposable paper
cups and wooden craft
sticks if you prefer.
6 8 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
WHAT’S IN SEASON NOWSummer’s just around the corner and NOW is the time to start going to your local farmers market for fresh, in season, naturally gluten-free fruit and veg. H E R E ’ S W H AT ’ S O N I N J U N E :ApricotsBeets BerriesCarrotsCherries Corn Cucumber Dark Leafy Greens & Lettuces Eggplant FigsGarlic & Onions GrapesLimesMelonsNectarines & Peaches Peas PineapplePotatoes Summer Squash Tomatoes
W H A T ’ S I N
Visit www.SeriouslyCeliac.org for:
a video that shows how to have a serious and
successful conversation about celiac disease with your family
downloadable resources using research-tested tactics that
explain the “dos and don’ts” of how and when to talk to genetically at-risk relatives
tips and advice for untested family members to
navigate the testing process
If you or a family member have celiac disease, your other family members might have it too. Talk to them.
Tell them the facts. Urge them to get a simple blood test.
www.BeyondCeliac.org
talk. tell. test. and SeriouslyCeliac.org are
initiatives of Beyond Celiac (formerly the
National Foundation for Celiac Awareness).
Beyond Celiac advances widespread understanding of celiac disease as
a serious genetic autoimmune condition and works to secure early
diagnosis and effective management. We empower our
community to live life to the fullest, and serve as a
leading and trusted resource that inspires hope,
accelerates innovation and forges pathways to a cure.
Your donation makes life better for thousands of people every day.
www.BeyondCeliac.org/donate
helping people live longer, better.
D I S C L A I M E R
7 0 / F O O D S O L U T I O N S M A G A Z I N E / J U N E I S S U E
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