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Dr. Alessio Fasano highlights significant moments in celiac disease research, reveals exciting news about where research is headed.


A special breakfast for mom and a cool treat kids can whip up in no time flat!

Dr. Mark Hyman discusses steps to achieving good gut health, with tips to benefit everyone.


Diabetic-friendly recipes, Mother’s Day treats and exciting Memorial Day dishes will make your mouth water.

Tips for windowsill, container and patio planting for spring and summer.


Check our handy list to learn some of gluten’s aliases on the beauty products label.

Editors Letter..................................................................................................04

Red Hot Right Now: The ‘It’ vegetable for 2014...........................................32



Letters to Editor..............................................................................................08

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

In the Know: Interview with Dr. Alessio Fasano............................................12

A Day in the Life: Diabetes and gluten sensitivity........................................50

6 Surprising Facts about Celiac Disease......................................................16

Gluten Hot Spots in a Shared Kitchen..........................................................54

Check up with Dr. Mark Hyman: Gut and digestive health..........................18

Healthy Pet: Fido’s Salad Bar........................................................................56

The Science behind Probiotics: Help or hype for the gut?..........................22

Little Chef’s Corner........................................................................................58

Get Fresh: Avocado........................................................................................26

Beautiful You..................................................................................................60

Hurry up Healthy: Power up your smoothie..................................................28

How-To: Small space garden.........................................................................67

Healthy Mind: Into the blue for brain health................................................30


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F O O D S O L U T I O N S M A G A Z I N E / M AY I S S U E / PA G E 04

I can’t tell you how excited I am about the changes here at Food Solutions Magazine. If you’re new here, welcome! You’re in excellent hands with our new publisher, Directory Media Group. Not to mention our impressive advisory board of health care professionals and nutrition specialists, and our expert contributors. This opportunity for growth for FSM is one that will positively impact us all and opens up a vast body of valuable content for you, our readers. And what better time to re-launch than in May as we celebrate Celiac Awareness Month. You’ll find the interview with Dr. Alessio Fasano (page 12) insightful and informative as he shares how far we have come, and how far we can go in terms of research about causes, testing and even possible future treatments for celiac disease and gluten sensitivity. I’m thrilled to welcome Dr. Mark Hyman, eight-time New York Times Bestselling Author, to our body of regular contributors. Each month, you’ll get your Check Up with Dr. Mark Hyman in our Nutrition Department. This month, Dr. Hyman discusses the

keys to a healthy gut, a topic especially important to those of us living with celiac disease and digestive issues (page 18). Of course, you’ll find fantastic recipes in each issue, too! This month, we’re celebrating moms everywhere with some extra-special recipes for Mother’s Day, as well as Memorial Day recipes you’ll want to add to your celebration menu for the end of May (page 33). Don’t miss our new departments: Little Chef’s Corner for kids who love to cook (page 58), Pet Health (page 56) and more! The goal of our team here at FSM is to provide you with a positive 360-view of gluten-free, allergen-free living from credible sources and expert voices every month in the best magazine of its kind on the market. Thank you for the opportunity to do just that. Keep in touch,

Gigi Stewart, M.A. Editor in Chief




PUBLISHER Scott R. Yablon



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Dr. Alessio Fasano, Chief, Division of Pediatric Gastroenterology and Nutrition and Director, Center for Celiac Research Dr. Mark Hyman, practicing family physician, eight-time #1 New York Times bestselling author David Perlmutter, MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition Marci Page Sloane, MS, RD, LDN, CDE Kathy Smart, registered nutritionist, best-selling author, holistic chef




Cynthia S. Rudert, M.D., F.A.C.P., Celiac Disease & Gluten Intolerance Specialist Marci Page Sloane, MS, RD, LDN, CDE, Registered and Licensed Dietitian/Nutritionist and Certified Diabetes Educator Leigh Reynolds, GF Therapeutics / Celi-Vites President

Managing celiac disease may be more than just a gluten-free diet.

You may qualify for the study if you: • Are diagnosed with celiac disease • Are on a gluten-free diet • Have experienced at least one moderate or severe symptom in the past month

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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.

Kathy Smart, registered nutritionist, best-selling author, holistic chef is a multi-award winning health expert, a diagnosed Celiac, and known as Canada’s leading gluten-free expert. She is the award recipient of the 2012 Orleans Health and Wellness Expo’s Leadership in Wellness “Eat Right Award.” She is also the award recipient of the Ontario government’s 2012 “The Leading Women’s Award” for her

gluten-free work. As the host and chef of the world’s first gluten-free and vegetarian TV show Live The Smart Way on Rogers TV, as well as author of the Bestseller, Live the Smart Way Gluten-Free Cookbook and Gluten Free Beginnings – an eBook on going gluten free, the title holds strong. Her cookbook is available internationally through Amazon, Chapters, Costco, Indigo, and anywhere cookbooks are sold. Kathy also appears as a TV chef and nutritionist regularly on CTV, CBC TV, Rogers TV and CBC radio, where she teaches, motivates and inspires others to live smarter by providing healthy recipes and healthy living tips, specific for the gluten-free lifestyle.

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. 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.

World-renowned pediatric gastroenterologist, research scientist and entrepreneur Dr. Alessio Fasano is chief of Pediatric Gastroenterology and Nutrition at MassGeneral Hospital for Children (MGHfC). Dr. Fasano directs the Center for Celiac Research, specializing in the treatment of patients of all ages with gluten-related disorders, including celiac disease, wheat allergy and gluten sensitivity. He treats patients with acute and chronic diarrheal diseases, and treats infants and children who have difficult-to-treat gastrointestinal problems. Dr. Fasano also directs the Mucosal Immunology and Biology Research Center and is associate chief for Basic, Clinical and Translational Research. Under his leadership, investigators are studying the molecular mechanisms of autoimmune disorders including celiac disease, and other-gluten-related disorders. He has been named visiting professor of pediatrics at Harvard Medical School.

He authored the groundbreaking study in 2003 that established the rate of celiac disease at one in 133 Americans. Widely sought after by national and international media, Dr. Fasano has been featured in hundreds of interviews including outlets such as The New York Times, The Wall Street Journal; National Public Radio; CNN; Bloomberg News and others.

David Perlmutter, MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition. He received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award for best research by a medical student. After completing residency training in Neurology, also at the University of Miami, Dr. Perlmutter entered private practice in Naples, Florida. Dr. Perlmutter serves as an Associate Professor at the University of Miami School of Medicine. Dr. Perlmutter is a frequent lecturer at symposia sponsored by such medical institutions as Harvard University, the University of Arizona, Scripps Institute, New York University, and Columbia University. He has contributed extensively to the world medical literature with publications appearing in The Journal of Neurosurgery, The Southern Medical Journal, Journal of Applied Nutrition, and Archives of Neurology. He is the author of many books, including: The Better Brain Book, Raise a Smarter Child By Kindergarten, Power Up Your Brain: The Neuroscience of Enlightenment, and the #1 New York Times Bestseller, Grain Brain - The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain’s Silent Killers, and is recognized internationally as a leader in the field of nutritional influences in neurological disorders.

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I really enjoy the recipes, especially the savory dishes I can use for quick weeknight dinners for my family. Keep them coming! – Kim S., Roanoke, VA

Just being diagnosed with celiac disease, I found your magazine searching online. I am using it to not only learn about all aspects of this disease, but also to cook some American dishes – I am German

and this is making my diagnosis an adventure, not a death sentence. Thank you, Renate W., Rostock, Germany

My family started eating in-season foods after my husband was diagnosed with prostate cancer 3 years ago. With Food Solutions Magazine, we are literally finding solutions for how to use fresh produce in novel ways year round. Thank you so

much for this resource! Janet H., Anderson, SC

I would like to see meal plans added. I need quick ideas for simple family dinners myself, husband and kids can all eat – too much to ask? I hope not! Keep up the great work, I love the magazine. Beth R., Campbell, CA Editor’s Reply: Beth, you’re not alone. We receive many requests

for simple meal plans, and we hear you loud and clear. Look for these, coming soon to each monthly issue.

Want to say how much I appreciate the inclusion of leading experts who follow scientific facts. With so much misinformation floating around these days, it’s nice to know I have a place to turn for a full view of gluten-free living. Susan K., Erie, PA

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h May is Celiac Awareness Month, so there’s no better time to turn to our Nation’s leading expert on celiac disease and gluten sensitivity, Dr. Alessio Fasano, Founder and Director of the Center for Celiac Research at Massachusetts General Hospital. Dr. Fasano is recognized worldwide for his pioneering research, and is perhaps best known for publishing the groundbreaking study establishing the prevalence rate for celiac disease at 1 in 133 individuals in the United States (Fasano, et al, 2003).

Featured in publications and media outlets from Good Morning America to The Wall Street Journal and even in Vogue magazine, we are honored that Dr. Fasano was eager to speak to us about how far the research in his field has come in the last decade and to hear exciting news about where it is headed.

FSM: It’s been just over a decade since your research establishing the prevalence of celiac disease was published in the Archives of Internal Medicine. What are the greatest strides made since that time in the area of celiac disease research? AF: Celiac disease was sort of the “Cinderella” of GI [gastrointestinal] disorders when the 2003 research was published. By that, I mean, it was known to exist in kids, in Caucasians and only presented with the typical GI symptoms (diarrhea, bloating, constipation, and so on). Since that time, there has been a shift of the paradigm. Now, we know celiac disease is (1) not confined to Europe, (2) not only in kids, (3) not only associated with GI symptoms, and (4) while the prevalence is still highest in Caucasians, we know many African Americans have celiac disease.

Of course, at the time, the reaction to that paper was skepticism. People were biased and thought this data would never be confirmed. A few years later, other studies did confirm these findings and since that time, the flag for celiac disease has been planted in the US, the disease is widely recognized here, you know.

Much new research came from this. For example, novel ways to diagnose celiac disease were developed; that is how the tissue transglutaminase (tTG) test that we use now was developed. That research also caused us to start to think of who to screen and how to screen them, from that we developed new screening guidelines. To put this into perspective, then, unless a child presented with diarrhea, insurance companies would never pay for testing for celiac disease. Now, it is a no-brainer that we test family members of an individual who tests positive for celiac disease. Then, overweight people had no chance of ever being tested for celiac disease and now, they are. We now also look at how to make a diagnosis without the use of invasive proce-

dures, which is great for kids. We now have algorithms for biomarkers [ways for measuring biological markers] that we can use. Going forward, we need to continue to look at complementary and alternative treatments to the gluten-free diet for those with celiac disease.

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“The flag for celiac disease has been planted in the US.”

F O O D S O L U T I O N S M A G A Z I N E / M AY I S S U E / PA G E 14 Citation: Fasano A., et al. (2003, Feb 10). Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Archives of Internal Medicine, 163(3), 286-92.

FSM: I have heard you discuss the interesting observation made by a pediatric gastroenterologist in the Netherlands during WWII – how, with wheat unavailable, the mortality rate associated with celiac disease dropped from near 40% to zero during that time. This was a sort of forced elimination diet. While evidence clearly shows the celiac population benefitted from a gluten-free diet during that time, are there any studies that have looked at the general (non-celiac) population’s health at the same time? What I’m getting at here is the question – Is a gluten-free diet healthier for humans in general? AF: So, we helped create this mess surrounding this question, so of course, we feel responsible for cleaning it up, or at least clearing it up. This notion that people should not eat gluten, in general, stems from an epidemiological study, and subsequent studies. And there is no question about it, humans cannot digest gluten. That, we know is a fact. Gluten is perceived by our immune system as an enemy – the same machinery we have in place that protects us from harmful bacteria is turned on when we eat gluten. But, we know from research, most people who eat gluten are fine and have no issues when they eat it. So, not everyone should avoid gluten. This is so confusing, and again, since I was part of creating this mess of confusion, I feel responsible for clearing this up. Not everyone should avoid gluten. Here’s why… we are constantly bombarded by bacteria in our environment. No matter how many times you wash and scrub your hands, there are still bacteria there, bacteria are on, around and inside our bodies, some of them harmful, at all times, yet somehow we are not constantly sick. It is the same way with gluten. So many people eat gluten and are not made sick by it; however, some are. It really takes a stretch of our imagination to say no one should eat gluten just because it makes some individuals sick. This is so confusing, I know, but I believe this is in part because celiac disease was a neglected illness for so long, then, suddenly people take notice and everyone is becoming aware. So, again, because we, in part, contributed to the confusion, we are going to clear it my new book, Gluten Freedom. [Editor’s Note: Gluten Freedom by Alessio Fasano, MD, was released in April 2014 and is available via Amazon.]

FSM: I’ve read your research on zonulin, tight junctions in the intestinal wall and leaky gut syndrome, and I’ve read a lot of controversial material surrounding the topic – some believe in it, others believe it is a “quack” diagnosis. Could you briefly speak to that and clear this up for us once and for all – Is leaky gut something we develop over time, can it be a “stand alone” event (in other words, occurring without celiac disease) and can we heal our gut? AF: This is another confusing area. You are right to call this leaky gut syndrome. About this topic, there are few facts and many fantasies. Ten years ago, there were these two opposing camps on the topic. On one side you had the Believers, mostly those in alternative medicine. On the other side, there were the Non-Believers, those in the medical community. Of course, the truth lies somewhere in the middle. In looking into how the gut works, most of us know about digestion occurring in the gut, but there are many other processes and functions that we do not acknowledge, but that are very important occurring there. You know, the gut protects us from the passage of toxins, through those gates you mentioned, tight junctions. These are mostly closed, but some things – conditions like autoimmune diseases – can cause them to open. Zonulin can also cause the gates to open briefly. When the control of those gates is lost, the immune response is dependent upon who you are. For example, in those with immune disease, this means gut permeability. This is a common anomaly in digestive and immune diseases. FSM: So tell me what the celiac community has to look forward to in terms of new diagnostics, treatments, etc.? What are we learning about celiac disease and gluten intolerance that will change things for the better? AF: There are two major exciting pipelines in celiac disease and gluten sensitivity research. First, we want to improve the quality of life and provide a safety net for when individuals with celiac disease are out of their comfort zone. There are problems like dining out, traveling, social situations, and vacation. It would be nice at those times to have a complementary treatment, in addition to the gluten-free diet, for those times in the event gluten is ingested acci-

dentally. The reality is there is damage to the intestine when gluten is eaten, so such drugs would be good for those with celiac disease. Next, there is a major clinical trial on infants to determine who will develop celiac disease. Once believed to be only a disease of childhood, we now know, rather than starting in childhood, celiac disease can start in any stage of life. What is so intriguing is learning how people lose the ability to tolerate gluten. With the preliminary research in infants with celiac disease, we find we could eventually determine biomarkers to determine who would have celiac disease. That is exciting!

h Exciting, indeed. Clearly, we’ve come a long way in celiac disease research since that eye-opening statistic of 1 in 133 back in 2003. For a more detailed look at Dr. Fasano’s work and to help you understand the biological processes behind your health issues with gluten, pick up a copy of his latest book, Gluten Freedom.

World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free diet, along with a comprehensive roadmap to a gluten-free lifestyle.

MGH Photography

“If you’re new to the gluten-free diet, this is the first book you should buy. If you already have a shelf full of gluten-free books, make room for Gluten Freedom.” Amy Ratner, Editor, Gluten-Free Living

Dr. Alessio Fasano Founder and Director of the Center for Celiac Research at Massachusetts General Hospital

MGH Photography

“An engaging, comprehensive, and easy read, Gluten Freedom is an excellent reference for those with gluten-related disorders, their caregivers, physicians, dietitians, and the general public as well. Dr. Alessio Fasano and Susie Flaherty are to be congratulated for this myth-dispelling must-have work.” Marilyn G. Geller, CEO, Celiac Disease Foundation.

“This tremendously valuable book provides clear and understandable information about the history of gluten sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge about identification and treatment. —James M. Perrin, MD, FAAP, Professor of Pediatrics, Harvard Medical School, MassGeneral Hospital for Children Portions of proceeds of sale of book support Center for Celiac Research.

Susie Flaherty Communications Director Center for Celiac Research

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FACT #1: GENETIC TESTS ARE USEFUL IN RULING OUT CD, BUT NOT FOR DIAGNOSING IT. Blood tests for gluten antibodies and a small intestine biopsy are still necessary for accurate diagnosis of celiac disease because celiac genes (HLA-DQ2 and/or DQ8) are present in about 30% of the general (non-celiac) population. These genes are present in approximately 95% of individuals diagnosed with CD. In other words, the presence of those genes does not necessarily lead to the development of CD.



Common emotional side effects of untreated CD are irritability, anxiety, unexplained feelings of anger, impatience and even depression.

Like CD, type 1 diabetes is an autoimmune disorder. Individuals with CD are more likely to have other autoimmune disorders than the general population.

Many individuals who have CD are also diagnosed with emotional or anxiety disorders. After all, it’s tough to make it through the days, weeks, months and years when you feel bad all the time and can’t find the answers to your health issues.

So far, science shows there is a digestive link as well as a two-fold genetic link between CD and type 1 diabetes.

For some the challenge of going gluten-free alone is overwhelming and leads to feelings of loss for gluten, and to grieving for foods one can no longer enjoy. (Others feel joyful to have found their health answers, so it can go either way.) Seeking support within the community, or in an online community for those living gluten-free is a great benefit, especially in those early days just after diagnosis.

In terms of the digestive tract, the pancreas and small intestine are closely related structures that share immune system connections called lymph nodes. In terms of the genetic link, both diseases are also associated with Human Leukocyte Antigen (HLA) class II genes. There is also a strong genetic tie between CD and type 1 diabetes in non-HLA genes. For a type 1 diabetic newly diagnosed with CD, dietary changes can be significant since gluten-free foods have a different carbohydrate, fat, and protein makeup than glutenfilled foods. These differences can cause some diabetics’ insulin needs to change. Always consult your doctor and nutritionist to discuss the diet that is best for you.

Undiagnosed CD may be a major factor in setting off an underlying autoimmune disease like Hashimoto’s or Grave’s disease.

FACT #3: FOR MOST INDIVIDUALS WITH CD, ONLY SMALL PORTIONS OF THE SMALL INTESTINE ARE DYSFUNCTIONAL AND INFLAMMATION IS MILD. Although CD is most often associated with the “classic” gastrointestinal (GI) symptoms like persistent indigestion, bloating, gas, chronic diarrhea or constipation (or both!), the fact is those symptoms typically occur only when large sections of the intestine are damaged. Keep in mind that just because an individual does not present with “typical” GI symptoms does not mean CD affects them less. Regardless of outward symptoms, impaired nutrient absorption by the small intestine due to CD leads to a variety of health issues such as anemia, poor cognition, ataxia, dementia, osteoporosis, joint pain, fatigue, impaired growth, skin disorders and even epilepsy. For this reason family members of individuals who test positive for CD are advised to also be tested.

FACT #6: MANY WOMEN DEVELOP SYMPTOMS OF CD JUST AFTER PREGNANCY AND CHILDBIRTH. Researchers agree the cause of CD is both genetic and environmental; however, they also agree certain “health events” can trigger the onset of CD in some individuals (for example, those with a genetic predisposition for CD). An individual can develop CD at any time during life, from infancy to advanced adulthood, so if you experience curious symptoms after a major “health event”, do not ignore them. See your doctor to discuss and consider the possibility of CD.

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h Over 100 million Americans have digestive problems. The number three and seven top selling drugs in America are for digestive problems costing us billions and billions of dollars. There are more than 200 over-thecounter (OTC) remedies for digestive disorders, many of which – most unfortunately – can create additional digestive problems. Visits for intestinal disorders are among the most common to primary care physicians. And that’s not even the worst news. Most of us do not recognize or know (including most of your doctors) that digestive problems wreak havoc over your entire body leading to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer and more. So having a healthy gut means more to you than just not being annoyed by a little bloating or heartburn! It is central to your entire health. It is connected to everything that happens in your body. That’s why I almost always start helping people treat chronic health problems by fixing their gut.

GOOD GUT HEA LTH The health of your gut determines what nutrients are absorbed and what toxins, allergens and microbes are kept out, and therefore it is directly linked to the health of the total organism. Intestinal health could be defined as the optimal digestion, absorption and assimilation of food. But that is a big job that depends on many other factors. For example, the bugs in your gut are like a rain forest – a diverse and interdependent ecosystem. They must be in balance for you to be healthy. There are five hundred species and 3 pounds of bacteria in your gut; it’s a huge chemical factory that helps you digest your food, produces vitamins, helps regulate hormones, excrete toxins and produce healing compounds that keep your gut healthy. Too many of the wrong ones like parasites, yeasts or bad bacteria, or not enough of the good ones like lactobacillus or bifidobacteria can lead to serious damage to your health. Many diseases that seem totally unrelated to the gut, such as eczema

or psoriasis or arthritis, are actually caused by gut problems. By focusing on your gut you can get better. Your entire immune system (and your body) is protected from the toxic environment in the gut by a layer only one cell thick. This thin layer covers a surface area the size of a tennis court— yet it’s basically containing a sewer. If that barrier is damaged, you will get sick and create an overactive immune system, producing inflammation throughout the body. And then there is your second brain, your gut nervous system. Your gut, in fact, contains more neurotransmitters than your brain. It is highly wired back to your brain and messages travel back and forth. When those messages are altered for any reason in any direction – from the brain to the gut or the gut to the brain – your health will suffer. Then, of course, your gut has to get rid of all the toxins produced as a byproduct of your metabolism that your liver dumps in through the bile, and if things get backed up, you will become toxic.

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This month, Dr. Hyman shares his insight on why so many of us suffer from digestive issues and his steps to achieving good gut health, with tips everyone will benefit from!

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And in the midst of all of this, your gut must break down all the food you eat into its individual components, separate out all the vitamins and minerals and shuttle everything across that one cell thick layer into your bloodstream for you to stay healthy.

D R . HYMA N’S STEPS TO GUT HEA LTH Eat whole unprocessed foods with plenty of fiber: vegetables, beans, nuts, seeds, and whole grains. Eat real food, mostly plants, as Michael Pollan author of the Omnivore’s Dilemma so simply put it.

W HY YOU R G UT MAY B E I N T R OU BLE Even in a perfect world, our gut has a hard time keeping things balanced. But in our world there are many things that knock our digestive system off balance. For example:

If you think you have food sensitivities try an elimination diet. Cut out gluten, dairy, yeast, corn, soy and eggs for a week or two and see how your gut feels and what happens to your other symptoms.

Our low fiber, high sugar, processed food, nutrient poor, high calorie diet that makes all the wrong bacteria and yeast grow in the gut leading to a damaged ecosystem. Overuse of medications that damage the gut or block normal digestive function – things like anti-inflammatories, antibiotics, acid blocking drugs, and steroids. Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, parasites, or even more serious gut infections.


Toxins such as mercury and mold damage the gut. Lack of adequate digestive enzyme function – which can come from acid blocking medication use or zinc deficiency. Stress can alter the gut nervous system causing a leaky gut and changing the normal bacteria in the gut. It is so important to understand that many diseases that seem totally unrelated to the gut, such as eczema, psoriasis, or arthritis, are actually caused by gut problems. But by focusing on the gut you can get better.

Treat any infections or overgrowth of bugs like parasites, small bowel bacteria, or yeasts. Take digestive enzymes with your food. Take probiotics, healthy bacteria for your ecosystem. Take extra omega 3 fat supplements which help cool inflammation in the gut. Use gut-healing nutrients such as glutamine and zinc.

Dr. Hyman is a practicing family physician, an eight-time #1 New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and a regular medical contributor on Katie Couric’s TV show, Katie. Join Dr. Hyman on his path to revolutionize the way we think about and take care of our health and our societies at, on Twitter and Instagram @markhymanmd, and on Facebook.

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“Probiotic” is a term familiar to nearly everyone these days, but what are probiotics and is this just another health fad, or is there really something to probiotics improving our digestive (and overall) health? Understanding the science behind substances like these is essential, especially for those with digestive issues. The term probiotic has been around since the 1960s when research about “microorganisms that affects other microorganisms” appeared in Science, one of the most reputable of all scientific journals. Nearly three decades later, the research community’s interest in, and understanding of, probiotics grew again. The definition 1 0 F O O D S T H AT C O N TA I N P RO B I O T I C S

Yogurt - dairy- or plant-based yogurts are available with added live active cultures.


Milk - with added cultures


became more specific. Today, a probiotic is considered a living microbe in oral supplement form, which benefits another living organism by improving its intestinal microbial balance. In more common terms, probiotics are referred to as “good bacteria” that aid digestion and promote intestinal, as well as overall, health. While lactic acid bacteria (LAB) and bifidobacteria are the most common probiotics, certain yeasts and other bacteria are also used as probiotics. Probiotics are available as dietary supplements (including capsules, tablets and powders) and in dairy foods (such as yogurts) with added live active cultures. Probiotics are also found in

Kombucha tea – A culture is brewed with tea and sugar, then fermented into a sweet and sour, slightly effervescent drink.

Foods like pickles, sauerkraut and kimchi (a traditional spicy Asian condiment made from cabbage and peppers) are preserved via fermentation. Fermentation, more accurately known as lacto-fermentation, is a simple process to preserve certain foods. It involves salt, vegetables and water. Fermentation is an effective means of preserving some foods because many harmful bacteria on vegetables cannot tolerate large amounts of salt. In the initial stage of fermentation, vegetables are submerged in a brine (salt-water solution) containing enough salt to kill all the harmful bacteria. The “good bacteria”, those LAB mentioned earlier, survive the salty bath and go on for stage two of the fermenting process. That’s where the LAB convert lactose and other naturally occurring sugars in the food being fermented into lactic acid*. This acid is what preserves the food. It is also what lends that tangy flavor to foods like pickles and other fermented items. When

Soy milk - with added cultures

Miso soup – contains soy; be sure to verify any miso you eat is gluten-free, as some miso contains wheat or barley.

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fermented foods, where they occur naturally. Let’s take a brief look at fermentation to understand how these “good bacteria” end up in fermented foods.

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fermented vegetables are consumed, so are the “good bacteria”.

• Inflammatory bowel disease (for example ulcerative colitis and Crohn’s disease) • Celiac disease • Preventing tooth decay • Gingivitis and/or periodontitis (oral infections)


The human digestive tract contains a diverse community of bacteria. In fact, in healthy adults, such microorganisms outnumber human cells ten to one! While we tend to think of germs when terms like “bacteria” and “microorganism” are used, many bacteria are necessary to support proper body function. Probiotics are bacteria similar to those “good” bacteria naturally occurring in the human digestive tract.

The question is, do probiotics really work, or is the probiotic rage just another piece of media hype gone viral? Strong scientific evidence to support specific uses of probiotics is lacking, thus the FDA has not approved any health claims for probiotics. However, research is ongoing and studies do suggest probiotics have few side effects, if any. Of course, the long-term safety of probiotic consumption remains unknown.

That is the starting point for reasoning that suggests probiotics may be necessary for our good health.

What is also unknown is how safe probiotics are for people with serious underlying health conditions. Scientists remind us the potential for a negative outcome exists when certain individuals consume probiotic organisms.

Advocates of probiotic consumption for improved health claim probiotics: • Reduce harmful bacteria in the intestine • Produce substances that destroy or halt the growth of harmful microorganisms • Stimulate the body’s immune response

NOTE: You may have also heard the term prebiotic in reference to digestive health. Prebiotics are indigestible carbohydrates that act as food for probiotics (think of how sugar is used as “food” for yeast in bread-making). This is why probiotics are added as “live cultures” to foods like yogurt where they have prebiotic “food” to survive there in the yogurt cup. Prebiotics are found naturally in foods like whole grains, bananas, onions, garlic, honey and artichokes. Like probiotics, prebiotics are added to some foods and are also available as dietary supplements.

As for the probiotics widely studied (like those common forms added as live cultures to foods like yogurt), some show considerable promise; however, early clinical trials (human testing) of probiotics reveal meth-

Probiotics are currently used for conditions like: • Diarrhea • Irritable bowel syndrome 1 5 F O O D S T H AT C O N TA I N P RO B I O T I C S

Tempeh - ancient Indonesian staple made from cooked and fermented soybeans bound together with a (non-harmful) mold that makes soy easier to digest



Kimchi - a traditional Korean fermented condiment that consists of cabbage and other vegetables and seasoned with garlic, ginger and chili peppers

A review of research published in the Journal of Clinical Infectious Diseases concludes probiotics may be useful in conditions such as: • Acute diarrhea • Antibiotic-associated diarrhea • Atopic eczema (a skin condition often seen in children and also associated with celiac disease) • Easing respiratory infections • Preventing tooth decay • Reducing nasal pathogens (bacteria in the nose) • Inflammatory bowel disease Before you go out and stock up on probiotic supplements and start fermenting your own vegetables, it helps to understand the medical and scientific communities’ concerns about probiotics and our health. Concerns related to probiotic research and consumption: • Sound scientific research is still lacking

regarding whether or not probiotics are safe for long-term human consumption. • Research is lacking regarding the efficacy of probiotics in supporting intestinal and overall health in humans. • Because products like probiotics (in supplement form) are not regulated by the FDA and no standardization exists for supplements of any kind, the quality of probiotic products comes into question. • Some probiotic products randomly tested by independent laboratories are found to contain fewer live microorganisms than packaging claims. • Some probiotic products tested contained undisclosed bacterial strains in addition to those noted on product packaging. • Research studies most often cited (even by medical doctors and online medical communities) promoting probiotics are typically non-human studies, which makes it difficult to really say what would happen in humans, especially long-term. Unfortunately, as is often the case when a health trend catches on, marketing and consumer interest has outpaced research on the safety and efficacy of probiotics. If you wish to add probiotics to your diet, consider doing so via naturally probiotic foods.

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odological limitations and a lack of definitive evidence to support using specific probiotic strains for health purposes. More studies are under way since there is some preliminary evidence for several beneficial uses of probiotics.

*Lactic acid in fermented

foods comes from naturally occurring lactose in the food that was fermented; therefore is non-dairy (unless, of course, dairy is later added to that food for another reason). For example, you will see “lactic acid” as an ingredient in store bought olives, which comes from the natural fermentation process.

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The majority of the avocados you’ll find in supermarkets are the Haas variety; however, there are more than a half-dozen additional varieties grown in California. Avocados begin ripening after they are picked. Take these tips to the market and pick the perfect avocado the next time you shop. • Be sure the “button” at the stem end is intact on green (unripe) Haas avocados. This tip of the stem may fall off once the fruit is ripe; the indentation beneath should be a healthy green hue – if it’s black, the fruit is likely overripe or rotten. • Hard green avocados will need about a week to ripen before they’re ready to enjoy.

To ripen, store the avocado at room temperature. The skin of Haas avocadoes will darken as the fruit becomes ripe, but this is not the only indicator of ripeness (most other varieties maintain their green color). • Be sure to give your avos a gentle squeeze – if they yield to gentle pressure, they are ripe. • Storing avocados near bananas or apples in the fruit bowl will speed ripening.

AVOCADO NUTRITION FACTS Amount Per 1 cup (146g) Calories 234 Total Fat 21g Cholesterol 0 mg Sodium 10 mg Pottassium 708 mg Total Carbohydrate 12 g ----- Dietary fiber 10 g ----- Sugar 1 g Protein 2.9 g


Guacamole and chips for dipping isn’t the only way to enjoy ripe, in-season avocados! Check out our favorites: Slice an avocado in half, remove the pit and top with sea salt, fresh ground black pepper and a sprinkling of dried or fresh herbs like dill or cilantro and dig in!

Make a sizeable fruit and veggie salad and add diced avocado for rich flavor and silky texture.

Top your next sandwich with thin slices of avocado and you’ll skip the mayo from now on!

Add ¼ an avocado to your next smoothie for a rich creamy texture you’ll love!

Replace half the fat in your cookies, brownies and muffins with pureed ripe avocado.

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For many, warmer days and loads of fresh fruits and veggies mean the blender works overtime whipping up frosty smoothies for a healthy, convenient breakfast on-the-go or afternoon snack. But how do you make that meal in a glass last as long as a traditional breakfast or snack would? It’s easy when you add nutritious protein to the mix! According to Mayo Clinic nutritionists, protein increases metabolism, supports lean muscle growth, lowers cravings for fat-filled and sugar-laden foods and keeps us feeling satisfied longer when added to each meal. While it’s easy to turn to a scoop of protein powder to ramp up your smoothie’s nutrient profile, there

are natural ways to power up your smoothie, too!


If you eat dairy products, try milk, yogurt or cottage cheese. For those who are dairy-free, explore alternative milks like almond, oat, soy, hemp and flax varieties. Some dairy-free yogurts (like almond- and soy-based products) pack a protein punch, too.


Adding in a 1-ounce serving of nuts can garner between 4 and 6 grams of protein, depending upon the variety

you choose. Nuts with higher protein content are almonds, Brazil nuts, hazelnuts, pistachios, pine nuts and walnuts. Don’t overlook your favorite nut butters, just keep in mind, if you’re watching fat grams, they add up fast in these nutrient dense foods. Seeds and seed butters, like sunflower seed kernels or butter, are great alternatives for those who are nut-free.


Soy, in the form of tofu, provides significant protein and creamy texture to smoothies for a silky finish. A half cup serving of raw tofu provides about 10 grams of protein.

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come the genetic predisposition for Alzheimer’s disease, thus, preserving memory. Similar studies followed, confirming that a diet rich in blueberries improves learning capacity and motor skills in rodent models of the elderly. About 15 years ago, researchers from the USDA Human Nutrition Research Center on Aging at Tufts University reported a diet including blueberries may improve motor skills. While other fruits and vegetables were also examined for similar qualities, it seemed only blueberries possess this specific brain-boosting power. About five years later, the same research team revealed early findings that blueberry supplements, when given lab mice, seemed to over-

Blueberries, along with strawberries, contain high levels of polyphenolics, naturally-occurring plant compounds that are shown to assist the brain in carrying out its required “housekeeping” functions. In other words, researchers have found a berry-rich diet helps clear brain toxicity. This is significant news since Alzheimer’s disease and Parkinson’s disease patients show increased amounts of toxic proteins in the brain. Further research in this area, published in the

BLUEBERRIES NUTRITION FACTS Amount Per 1 cup (148g) Calories 70 Total Fat 0.5g Cholesterol 0mg Sodium 1mg Potassium 114mg Total Carbohydrate 21g ----- Dietary fiber 3.6g ----- Sugar 15g Protein 1.1g

Annals of Neurology, revealed that women who consume blueberries and strawberries regularly experience slower mental decline as they age, relative to women who do not consume these berries. This is attributed to those naturally occurring antioxidant compounds mentioned earlier, polyphenolics. In addition to supporting brain health and function, blueberries are also reported to have anti-inflammatory and anti-cancer benefits, as well as being beneficial to the heart, gut and other body systems. Blueberries are naturally gluten-free and contain a mere 70 calories per cup. Add nutritious blueberries to your next smoothie, top your glutenfree breakfast cereal or enjoy blueberries “as-is” for a refreshing snack or dessert.



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By: Kathy Smart, Registered Nutritionist & Holistic Chef

MOVE OVER KALE, YOU ARE NO LONGER KING. We have seen kale flood the market from everything to chips, smoothies, salad mixes and even milk shakes. In 2013, kale truly was king. Don’t get me wrong, I am a longtime fan of kale for both its high iron content, antioxidant boost and its fiber content. However there is a new vegetable king that is quickly emerging. Gastropost from National Post two weeks ago asked their Gastroposters

to decide- Kale vs. Cauliflower. Hundreds of foodies across Canada, and my vote, was for cauliflower. Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards.


• Anti-inflammatory due to high vitamin K content • Immune-boosting for its high vitamin C content • High in fiber, providing 9 grams per 100 calories ( about 1/3 of your daily recommended fiber intake) • Cancer-fighting (Cauliflower contains sulforaphane, a sulfur compound that has also been shown

to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.) • Heart healthy (Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.) Watch for cauliflower popping up on restaurant menus, in soups and stews and in my personal favorite, pizza.

Check out Kathy’s smart spin on this ‘It’ vegetable for 2014 in her Cauliflower Pizza Crust, page 40. CAULIFLOWER NUTRITION FACTS Amount Per 1 head (588g) Calories 146 Total Fat 1.6g Cholesterol 0mg Sodium 176mg Potassium 1.756mg Total Carbohydrate 29g ----- Dietary fiber 12g ----- Sugar 11g Protein 11g

Recipes Mother’s Day is a day to get Mom out of the kitchen to take a break from taking care of everyone else. With these delicious gluten-free recipes, that is entirely possible, even for those on a special diet! Start the day off with healthy Dark Chocolate Breakfast Cupcakes and you can’t go wrong! You’ll also find several gluten-free diabetic-friendly recipes in every issue. This month, enjoy Brown Rice Pudding, Veggie Lasagna and more! And of course, we’ve got you covered for Memorial Day, too. Make a big batch of Caribbean Mango Pasta Salad, put your feet up and sip a refreshing 20-Second Apple Berry Fizz Cocktail and don’t forget to pass around a tray of delicious gluten-free sweet treats to round out your meal!

By Kathy Smart

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Enjoy this simple way to make protein in the morning…decadent! These cupcakes are a definite hit wherever you may serve them. The ground almonds and whole eggs give a protein punch! This is a great way to get children to eat breakfast—a chocolate cupcake! Recipe makes 12 cupcakes.


Cupcakes ¾ cup dark chocolate chips ½ cup unsweetened applesauce ½ cup butter or coconut oil ½ cup pure maple syrup 4 whole eggs—separate whites and yolks 1 teaspoon vanilla extract ½ teaspoon sea salt 1 ½ cups ground almonds 5 Tablespoons gluten-free flour blend 2 teaspoons gluten-free baking powder Glaze ½ cup melted dark chocolate chips ¼ cup agave nectar or brown rice syrup 2 tablespoons brown rice syrup 1 teaspoon vanilla extract


Preheat oven to 350F.


Melt chocolate chips, applesauce and butter or coconut oil over low heat.


Beat egg yolks with 1⁄4 cup of the maple syrup and set aside.


Combine the melted chocolate mixture and egg yolk-maple syrup mixture together. Stir in ground almonds, vanilla extract, baking powder, sea salt and flour.


Beat 4 egg whites with the remaining 1⁄4 cup of maple syrup until stiff and fold into the above mixture.


Grease a muffin tin or line with muffin cups and fill each muffin tin until about 3⁄4 full.


Bake for 20 minutes or until toothpick comes out clean.


For the glaze melt all of the glaze ingredients together on low heat and top your cupcakes with the decadence when cooled.


Optional to garnish with fresh strawberries and melted white and dark chocolate.

S M A R T FA C T S :

This breakfast cupcake will put you in a good mood! Eating chocolate triggers the production of endorphins in the body which results in a feeling of happiness! Dark chocolate also contains appetite suppressant properties which help curb your appetite and cravings. Enjoy the hit of happiness and curb your cravings with these cupcakes!

RECIPE HIGHLIGHTS: • No added refined sugars • Vegetarian • High in protein

NUTRITIONAL ANALYSIS: Per cupcake Calories 224.39 Total Fat 6.6g Cholesterol 77.86mg Sodium 187.64mg Potassium 134.26mg Total Carbohydrate 18.91g ----- Fiber 2.21g ----- Sugar 7.4g Protein 4.79g

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Recipe For a hearty gluten-free whole grain breakfast that is also diabetic-friendly, bake a batch of Brown Rice Pudding. If you have leftovers, store them in the fridge (up to 5 days) or freezer (up to 2 months) and enjoy a nutritious breakfast in no time any day of the week! This recipe serves 12.


4 eggs (OR 8 egg whites OR 1 cup egg substitute) 他 cup sugar (or an all-natural sugar substitute or alternative of your choice) 2 cups unsweetened vanilla almond milk (substitute another dairy-free milk of your choice, or dairy-based milk, if you prefer) 1 Tablespoon pure vanilla extract 1 Tablespoon ground cinnamon 3 cups cooked short-grain brown rice

01 02 03


Preheat oven to 325F. Grease a baking dish. Mix eggs and sugar together in a bowl.


Add the milk, vanilla extract, and mix well.


Add the cooked rice and mix, making sure it is evenly distributed in bowl. Pour mixture into a baking dish or 12 baking cups and bake for 40-45 minutes or until the center is set and beginning to pull away from the sides of the dish. Cool and serve.

By Marci Sloane

NUTRITION TIP Using unsweetened milk lowers the sugar content (milk has high sugar content from lactose - a milk sugar). Consume a moderate serving size and you can still enjoy this healthy and delicious treat on occasion.

Recipe By Marci Sloane

For a flavorful, nutrient-filled lunch, try Bean Soup with Kale. Not only is it naturally gluten-free and dairy-free, it is also diabetic friendly. This recipe serves 8.



1 Tablespoon olive oil 8 large garlic cloves, crushed or minced 1 medium onion, chopped 4 cups chopped raw kale or 10 ounces frozen chopped kale (squeeze out the water) 4 cups low-fat, low-sodium chicken or vegetable broth 2 15-ounce cans of white beans such as cannelloni or navy beans (about 3 cups) 4 plum tomatoes, chopped 2 teaspoons dried Italian herb seasoning (or 1 teaspoon each of dried thyme and rosemary) Salt and pepper, to taste 1 cup chopped parsley



In a large pot, heat olive oil. Add garlic and onion; sautĂŠ until soft. Add kale and sautĂŠ, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and the tomato, herbs, salt and pepper and simmer for 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

NUTRITION TIP Keep the ratio of non-starchy vegetables like kale, tomatoes and onions higher than the starchy vegetables like beans. Remember that beans have a low glycemic value (high fiber and protein) causing a more balanced glucose level.

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Recipe Try this delicious diabetic-friendly Eggplant Dip as an appetizer with gluten-free whole-grain crackers (without hydrogenated fats) or raw vegetables.



One large eggplant, peeled One small onion, diced 2 plum tomatoes, diced 1 red pepper, diced 1-2 Tablespoons lemon juice, to taste 1-2 teaspoons garlic powder, to taste (or 2 cloves of garlic, minced and/or roasted) 1 Tablespoon olive oil (optional) or Âź cup sliced low-sodium black and green olives, sliced


By Marci Sloane


Peel and poke holes in eggplant and bake or microwave until it collapses and is soft, about 30 minutes, depending upon the size of the eggplant. Mash eggplant and add the remaining ingredients. Refrigerate.

NUTRITION TIP Eggplant is a non-starchy vegetable and will have a minor effect on raising your glucose levels. It is very low in calories and high in fiber and antioxidants.

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Forget cumbersome mixology this Memorial Day and kick back with a super-fast gluten-free chiller that you put together in about 20 seconds! This recipe makes 2 generous cocktails. If you’re having guests, be sure to chill plenty of Angry Orchard Cider in advance.




Please consume alcoholic beverages responsibly and in moderation.

1 bottle Angry Orchard Cider 6 – 8 small-to-medium frozen organic strawberries 2 tall glasses



Place 3 or 4 berries in each glass, depending upon how large the berries are.


Divide cider evenly between the two berry-filled glasses.


Serve immediately and repeat.

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By Kathy Smart

Kathy says, “You truly need to try this to believe it!” and we agree – this recipe is a must-try!


1 cup cooked, riced cauliflower (see directions below) 1 cup shredded mozzarella cheese (for dairy-free, substitute your favorite dairy-free “cheese” product) 1 egg, beaten 1 teaspoon dried oregano ½ teaspoon garlic salt Olive oil (optional) Pizza sauce, shredded cheese and your choice of toppings* Serves 6


For more recipes, pick up a copy of Live the Smart Way gluten-free and wheat-free cookbook from Kathy Smart, North America’s gluten-free expert and National Health Activist of Canada.

Remove stems and leaves from one head of cauliflower, and chop the florets into chunks.


Add cauliflower to your food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (You can also use a cheese grater to “rice” the cauliflower, if you prefer).


Place the “riced” cauliflower into a microwave-safe bowl and microwave for eight minutes (may need to adjust according to your microwave). No need to add water.

01 02

*Toppings need to be precooked since you are only broiling for a few minutes.


One large head will produce 2-3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week.

TO MAKE THE P I Z Z A C R UST: Preheat oven to 450F.

Line a baking pan with parchment paper (do not skip this step as the crust will stick otherwise).


In a medium bowl, stir together 1 cup cauliflower, beaten egg and mozzarella.


Add oregano, minced garlic salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a nine-inch round.

05 06

Bake at 450F for 15 minutes.

01 02


Remove from oven and let cool. This helps to make the crust more solid.

TO MAKE THE PIZZA : Add sauce, toppings and cheese.

Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

NUTRITIONAL ANALYSIS: Per slice (without toppings): Calories 73 Total fat 2.5g Cholesterol 49 mg Sodium 300 mg Potassium 85 mg Carbohydrates 1.8g -----Fiber 0.5 g -----Sugar 0.73 g Protein 7g

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By Marci Sloane

Getting adequate fiber in the diet is essential to gut health, especially important for those of us with celiac disease and diabetes. Fiber helps keep blood sugar levels stable. (Serves 9 - 12)


1 ¼ cups certified gluten-free rolled oats (like Bob’s Red Mill Gluten-Free Rolled Oats) 1 cup oat bran (like Bob’s Red Mill GlutenFree Oat Bran) 1 large apple, peeled and diced ¾ cup unsweetened applesauce ⅓ cup flax or chia seed meal ½ cup chopped walnuts (or any nut or seed you like) 1 Tablespoon pure vanilla extract 1 Tablespoon ground cinnamon 1 Tablespoon baking powder 1 teaspoon baking soda ½ cup unsweetened vanilla almond milk (Substitute another unsweetened dairy-free milk of choice; or dairy-based milk, if you prefer, just keep in mind dairy-based and sweetened milks will affect blood sugar.) ¼ cup light, neutral tasting oil of your choice ¼ cup sugar or all-natural sugar substitute of your choice 2 eggs



Preheat oven to 400F. Lightly grease a 12-section muffin pan.


Mix all ingredients together in a bowl.


Divide batter evenly among sections of the muffin pan and bake for 15-20 minutes or until brown on top.

NUTRITION TIP Muffins are typically a high carbohydrate dish therefore it is important to use high fiber ingredients to reduce the glucose spike. These include rolled oats, oat bran flour, apple and unsweetened applesauce and flax or chia seed. This is a heart-healthy muffin.

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Add festive and flavorful fun to your Memorial Day celebration with this big batch Caribbean Mango Pasta Salad. The balance of spicy and sweet will excite your taste buds! This recipe makes about 8 cups of pasta salad; halve recipe if you’re not serving a crowd.



3 cups uncooked gluten-free pasta in a small shape like shells (Ronzoni gluten-free pasta is a great choice!) 1 Tablespoon olive oil 1 red pepper, washed, dried, and cut into thin strips (julienned) 1 mango, washed, peeled and cut into cubes 2 Tablespoons fresh cilantro, minced (substitute parsley if you don’t care for cilantro) ½ Tablespoon minced jalapeno pepper 1 teaspoon fresh lime zest Juice from 1 lime 1 Tablespoon honey ½ teaspoon ground cumin, toasted ½ teaspoon grated fresh ginger root (wash and peel before grating) ¼ teaspoon salt Fresh ground black pepper, to taste


Cook pasta according to package directions.


Rinse pasta in cool water in a colander. Place colander (containing rinsed pasta) over a bowl to drain while you prep the veggies and fruit.


When pasta is slightly cooled, place it in a bowl and drizzle with olive oil; gently toss.


Add pepper and mango to pasta; toss to combine.


In a small bowl, combine jalapeno pepper, lime zest, lime juice, honey and seasonings; whisk to blend; add to pasta mixture and toss gently to combine and coat all pasta. Garnish with cilantro, chill at least 1 hour before serving.

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By Marci Sloane

Who says you can’t enjoy a hearty lasagna on your gluten-free diet? While you could use a gluten-free pasta to make a lovely lasagna, this version using all veggies and no pasta is not only gluten-free, but also diabetic-friendly, so dig in! This recipe serves 4.


1 large eggplant, peeled (if you do not eat eggplant, substitute 4 large portabella mushrooms) 1 jar no-salt added tomato sauce (or homemade tomato-based pasta sauce of your choice) 1 pint each fat-free and low-fat ricotta cheese 1 large zucchini, shredded 1 medium onion, shredded 2 cups fresh spinach leaves Seasoned gluten-free breadcrumbs (like 4C Gluten-Free Breadcrumbs) 1 egg, beaten (or 1/4 cup egg substitute) Grated Mozzarella or Parmesan cheese, optional, for sprinkling on top before baking lasagna



Preheat oven to 350F; lightly grease a baking sheet for cooking eggplant slices; you will also need to lightly grease a 9 x 13-inch baking dish for the lasagna.


In a small bowl, stir together the ricotta cheese to blend; set aside.


Peel and slice eggplant. Coat each slice with egg and breadcrumbs and bake about 20 minutes until brown.


Cover the bottom of dish with a thin coating of tomato sauce. Place slices of eggplant over sauce in a single layer (you won’t use them all in the first layer). Add one-fourth of the shredded zucchini, onion and spinach over eggplant.


Layer one-third of the mixture of blended ricotta cheese. Repeat layering with sauce, etc. No more than 4 layers of eggplant. Sprinkle shredded Mozzarella or Parmesan cheese on top, if you wish.

NUTRITION TIP Using non-starchy vegetables helps reduce the rise in glucose levels.

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100% natural, gluten-free and non-GMO, these berries add the perfect low-cal crunch to your morning cereal, oatmeal or smoothie! I love combining them with raw sunflower seed kernels for a fab smoothie topper. Be sure to check them out on

Rice Wraps Slice of Rice are a new favorite at my house! These “roll your own” sushi rice sheets, complete with nori sheets and bamboo rolling mat make sushi the easiest healthy meal to make, and all products are gluten-free, vegan and kosher! Check them out at

Contain fewer than 200 calories and less than 15 grams of sugar

For a refreshing and out-of-the-ordinary sip, Blood Orange Dry Soda refreshes with only 50 calories and all-natural ingredients. There’s an exciting flavor for everyone! Which Dry Soda flavor would you choose?

It’s the lack of gums and added nutrients that set King Arthur’s Gluten Free Multipurpose Flour blend apart and makes it a top pick when time is short in the kitchen. This is definitely a staple for the gluten-free pantry! Learn more on

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By Marci Page Sloane, MS, RD, LDN, CDE

Approximately 371 million people worldwide have diabetes, which means daily health challenges and lifestyle changes for most. Here, certified diabetes educator and dietitian, Marci Page Sloane, provides a glimpse into the day in the life of an individual with diabetes who also requires a gluten-free diet. You wake up and test your “fasting” blood glucose. Today, it reads 105 mg/dL. Excellent reading! You prepare and consume your breakfast of 30 grams of carbohydrates and 2 ounces of protein and maybe 1 fat serving such as: 1 Udi’s gluten-free English muffin with 1 egg, low-fat cheese and a slice of tomato or ½ cup cooked Bob’s Red Mill gluten free Steel Cut Oats made with unsweetened vanilla almond milk, chopped walnuts and cinnamon and a poached egg.

Test your blood glucose to see how your breakfast choice and medication regimen affects you. Does your glucose remain the same? Drop? Or rise less or more than 50 points? If it drops then perhaps you are taking too much medication or you need to eat more carbohydrates. You never want to eat to feed your medication. If you need to gain weight you can eat more. If you are trying to lose weight then speak with your doctor about possibly lowering your medication if the numbers drop consistently around this time of day.

Keep in mind: Medication must be taken as directed. Some pills need to be taken before a meal, others during or after a meal.

Time for lunch! Test your blood sugar. How has the medication and your morning routine affected your blood glucose?

Test your blood sugar. How did lunch affect you, along with your medication regimen and your daily routine? It’s time for exercise! With your doctor’s approval, try a mix of cardiovascular exercise such as the treadmill, riding a bicycle, walking or running, aerobics in addition to strength training, such as lifting weights and toning and endurance exercises like Pilates or Yoga. Exercise is over and now you want to see how many points your blood sugar changed from exercising. Did it drop? Exercise can lower your blood sugar because you are using energy to get you through the workout. Remember, sugar is energy. The more energy you expend the lower your blood sugar should drop. Did your blood sugar remain the same? Some people maintain their blood glucose for various reasons. For example, the liver stores sugar and sends it into the bloodstream as needed (and sometimes it sends more than is needed). If your blood sugar starts to drop, the liver will protect you and try to help balance the sugar level. However, for some, the blood sugar rises and causes hyperglycemia or high blood sugar. Here, you may test your blood glucose reading before and after you finish exercising. Your blood sugar may rise significantly. This is due to adrenaline-type hormones encouraging your “over-accommodating” liver to release extra glucose into your

bloodstream. However, your blood sugar will soon come back down. BE CAREFUL not to exercise when your medication is peaking (working it’s hardest). Here’s why: The results may be hypoglycemia or low blood sugar. Remember that sugar/glucose is energy therefore when you exercise you are using sugar/ glucose and may run low! Symptoms of hypoglycemia may include: feeling shaky, sweaty, dizzy, light-headed or having heart palpitations. In this case, you need to STOP EXERCISING and drink a sugary drink such as regular soda, fruit juice or milk. You should always carry glucose tablets or some sugar candy for convenience, especially when you are exercising. If your blood glucose level is about 50-70 mg/dL you can have 15 grams of carbohydrates which would equate to 4 glucose tablets, 3-5 pieces of sugar candy, 4 ounces of soda or juice and 8 ounces of low-fat milk. If your glucose is under 50 mg/dL double that amount to 30 grams of quick-acting carbohydrates. In about 10 minutes you should feel your blood sugar rising and you may need to consume something more substantial like nut butter or cheese and crackers. If you find yourself getting hypoglycemic often during exercise please discuss with your doctor or diabetes care team. You may need to either switch your exercise time, eat more carbohydrates prior to exercise or reduce your medication dosage. It’s time for a snack since you need to eat every 3-4 hours to maintain the most level blood glucose. Your snack can be a combination of carbohydrate and protein or fat for best results. Try a non-fat, plain Greek yogurt with chopped nuts or 10-15 glutenfree corn tortilla chips and guacamole.

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Prepare and consume 30 grams of carbohydrates and 3 ounces of protein and 1 fat serving such as a large salad with ½ cup garbanzo beans and 3 - 4 ounces of protein (fish, poultry, meat, eggs, tofu). Have an apple on the side or cut up into the salad. Use 2 tablespoons of Annie’s lite Honey Mustard gluten free dressing.

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Time for dinner. Check your blood glucose at this point. You may need to take more medication if that was advised by your doctor. Choose 45 grams of carbohydrates, 6 ounces of protein and 3 fat servings such as 6 ounces wild salmon, grilled with garlic and lime juice, 1 medium sweet potato, 1 cup of cooked broccoli and ½ cup beets (colors offer a variety of nutrients!) Check your blood sugar to see how your dinner choice and medication regimen affects you. As with all meals and snacks throughout the day, you can check your blood sugar prior to and 2 hours following the start of your meal. The rise should not be more than 50 points when testing before and 2 hours after a meal. If it’s too high after eating you may need to re-evaluate the amount of carbohydrates eaten at that meal. If it’s reasonable to eat a reduced amount of carbohydrates and even substitute them with more non-starchy/lower carbohydrate vegetables then you may see an improved glucose reading when you check your blood sugar again. However, if it’s unreasonable for you to reduce the carbs or substitute them with lower carb vegetables then you can consider doing the following:

*Hemoglobin A1c is a 3-month blood sugar average that represents your overall diabetes control. The American Diabetes Association recommends this number be 7% (estimated glucose average of 7% is 154 mg/dL)

• Test a few other pre- and post-meal blood sugars in the next week or two and see if results improved. • Consider increasing your activity for the day if you can. If blood sugar levels are typically elevated, more than 50 or 60 points after a meal, and your A1c* is higher than 7%, please speak with your doctor and/or diabetes care team about possible medication adjustments.

Optional snack. If you’re hungry before bedtime, have a healthy snack such as a fruit and nuts or low-fat cheese and rice cakes or Crunchmaster gluten free crackers. It’s time for bed! Check your blood sugar one last time for the day. This will enable you to see the difference in glucose readings at bed vs. first thing in the morning (fasting).

NOTE: meal plans vary depending on each individual’s nutritional requirements.

With all of this information you will assist your team of diabetes experts in making the best recommendations for you and to fine-tune your disease. Remember, everyone’s body works differently so you are unique and must be treated as an individual. When you get to know how your body is affected by diabetes and your lifestyle and daily routine, you won’t need to test as often. To control your diabetes you need to exercise, eat right, take the appropriate medication regimen (if medication is needed at all), monitor your blood sugar, stay on top of your HbA1c* number (3-month blood sugar average percentage), visit your diabetes team and always remember that YOU are the most important part of your diabetes care team. To learn more about the author, Marci Page Sloane, visit

Gluten-Free just got a lot Easier

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Unless you live alone, chances are you have a shared kitchen – one where gluten foods, as well as gluten-free foods are prepared. Any time gluten enters the picture, there is a chance of cross-contamination of gluten-free foods. Pay special attention to these 4 “hot spots” where gluten may linger and hide.


Crumbs, the ultimate offender when it comes to gluten contamination in a shared kitchen, can spill, bounce and hide all over seemingly clean counters and dining tables. Minimize the risk of contamination by keeping disposable kitchen-safe wipes handy. Before preparing meals and snacks, simply give the counter tops a thorough once-over in case stray crumbs linger.


Avoid porous or wooden cutting boards, as gluten can get trapped in the pores or wood grain spaces. Select boards that are dishwasher safe so you can easily sanitize them, especially if using shared cutting boards. A great idea is to purchase separate cutting boards – one for gluten foods, another for gluten-free foods. Color coding is another great idea, especially for kids. Choose red for gluten, and another color for gluten-free.


As with cutting boards, avoid porous and wooden utensils if you’re using them for gluten-filled and gluten-free foods. This applies to colanders, too, especially for straining foods like pasta.


Certain small appliances can be a hotbed for gluten contamination. In fact, when going gluten-free, many individuals opt to replace some small appliances, designating them for dedicated gluten-free use only, such as toasters (where crumbs from gluten breads linger), coffee makers and coffee grinders (because not all coffees are gluten-free, especially flavored varieties) and waffle irons or pancake griddles (because most are coated with non-stick coating, gluten particles could hide in this porous material). Using these tips and giving your kitchen a once-over before beginning meal prep goes a long way in keeping your gluten-free family members healthy and happy!

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When your furry friend is giving you the sad eyes during meal prep, there are safe ways to share. Here are a few of our staff pets’ favorite “human” treats, all naturally gluten-free!

A P P L E S L I C E S – for a sweet

treat that’s juicy, crunchy and promotes better breath, share a slice or two of your next apple with you best furry friend. (Apple cores present a choking hazard, so always opt for slices and dices of fresh apple for your pet.)

C A R R O T S – naturally sweet and crunchy, small bits of carrot make a terrific way to keep your dog’s teeth clean.

C H I C K E N – boneless, skinless

diced chicken is a great protein snack all dogs love! (Chicken bones are particularly dangerous for your pets, so never share those.)

E G G S – scramble an extra egg

(plain) when you make breakfast and share this morning protein power with your canine companion. Be sure to allow eggs to cool before sharing to prevent painful mouth burns.

G R E E N B E A N S – gently

cooked to tender, lower sodium varieties are best for you pup. Now, the next time you get the sad eyes, you can feel good about sharing a healthy treat.

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Let the kids whisk, stir and stack these pancakes for Mom’s special day – Dads step in and assist with the griddle and make it a family affair!

KITCHEN TIPS Measure all your ingredients before you begin. Cracking eggs into a small, separate bowl instead of directly into your batter helps you see if a bit of egg shell gets in and makes it easier to remove.


1 ½ cups Bob’s Red Mill Gluten-Free Pancake Mix 1 Tablespoon espresso powder (or finely ground instant coffee granules) ¾ cup milk of choice 1 egg, lightly beaten 1 Tablespoon coconut oil, melted (use a microwave safe bowl, or melt over the stove top with an adult’s help) 1 teaspoon pure vanilla extract ¼ cup mini chocolate chips, plus extra for little fingers to grab & nibble (for

Have utensils, like a whisk, large spoon and spatula, handy before getting started.

certified gluten-free, allergen-free chocolate chips, choose Enjoy Life Brand) Pure maple syrup, butter (or dairy-free butter substitute), whipped cream, fresh sliced strawberries, additional chocolate chips for topping – use any or all of these depending upon what Mom likes

Be sure you have a plate to transfer cooked pancakes to, and a piece of foil to cover them so they stay warm. Always have a grown up help when using the stove top.

In a mixing bowl, whisk espresso powder into dry pancake mix to blend.


Add milk, egg, oil and vanilla to dry pancake mix and stir. Toss in chocolate chips. Stir again.


Have a grown up heat a pancake griddle or skillet over medium heat and grease it lightly.

04 When the griddle is hot, carefully pour batter onto griddle in ¼-cup portions. Cook 2-3 minutes, use a spatula to flip, then cook 2-3 minutes on the second side.

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Cool down for Memorial Day with deliciously healthy yogurt pops. Great for kids, but make extra because adults love ‘em, too!


2 cups Yoplait Original Yogurt in Creamy Vanilla flavor 1 cup berries of your choice, chopped (use strawberries, blueberries, raspberries, blackberries, etc. – be sure to wash and dry berries first and get an adult’s help to chop them)


In a mixing bowl, stir fruit into yogurt. Be careful not to mash the fruit – stir gently.


As pancakes cook, transfer them to a plate and cover loosely with foil to keep warm.


When all batter is used, assemble cooked pancakes in a stack on a pretty plate and top with syrup, whipped cream, etc.

Place paper cups on a cookie sheet or tray (or place popsicle molds in holder they came with), then spoon the yogurt mixture into the cups. If you use 3-ounce paper cups, divide the mixture evenly between 6 cups. If you use popsicle molds, get a grown up to help you decide how many molds you will need since popsicle molds can be different sizes.

Makes 8 pancakes (about 4-inch diameter).

Insert a popsicle stick into the yogurt in each cup, in the center. Place the tray into the freezer and freeze until firm. (This may take a while so you will probably have time to go clean your room while the pops freeze! ) When the pops are ready, release them from paper cups (or molds) and enjoy with friends!

ADDITIONAL ITEMS Small paper cups (3-ounce size) or popsicle molds, if you have them Popsicle sticks

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S N A C K S M A R T.


It’s not called the most important meal of the day for nothing! Even if you don’t feel hungry when you wake up, research shows eating within two hours of waking is one of the best ways to rev up our metabolism. That means we will burn calories at a more efficient, steadier pace throughout the day. If traditional breakfast foods don’t appeal to your palate, try a small meal - like a dozen almonds and a piece of fruit. That will provide healthy protein, fat and carbs to jumpstart your body and prime it for burning calories efficiently all day long!


Take time on weekends (or your day off) to plan and prep meals for the week ahead so when busy days hit, you’re still eating healthy with ease. Aim for a serving of lean protein, healthy fat and complex carbohydrates at each meal and snack.

Healthy snacks are another way to keep our metabolism going strong. While it’s easy to grab a piece of fruit or an ounce of nuts for a snack on the go, combining the two makes a lot of difference (and positive impact) in how the body breaks that food down and uses it.

H Y D R AT E .

Research shows drinking more water throughout the day means eating fewer calories overall. Water and foods that are comprised mainly of water (strawberries, pumpkin, melon, etc.) help keep us feeling full longer, curbing our appetite and preventing us from over-indulging.

Festive cocktails (alcoholic or not) are a fun and tasty indulgence, but those liquid calories really do add up! If you’re consuming alcoholic beverages, try alternating alcoholic drinks with water to keep calories low and hydration high.


You don’t necessarily need to journal every meal, but do pay attention to what you’re putting into your body. Make a checklist of points to help you stay on track on an index card that you keep in your purse, briefcase, on the fridge or even in the car – anywhere you will see it often. This simple reminder is something you only need to do once and there’s no writing down a list of foods eaten, so it definitely saves time! Your checklist may look something like this: • Drink water. • Balance the plate with lean protein, healthy fats and complex carbs). • Stretch and move! Add whatever you feel you need to focus on to stay motivated as you reach your weight loss goals!


Find 5 in-season complex carbohydrates you really like and learn a brand new way to prepare each one. Focusing on foods we enjoy eating – and reinventing how we eat those foods – can keep meals and snacks exciting and keep us feeling satisfied with what we eat. For example, if you love broccoli but are tired of eating it raw or steamed, try roasting it to bring out a nutty rich flavor you’re sure to love.

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Portion control is definitely an issue in our super-sized world. To help you pare down those portions and keep serving size in check, use these easy-to-visualize tips to estimate how much you’re eating.

P R O T E I N – When it comes to lean meats, poultry and fish, go for pieces the size and thickness of your palm

FAT – For butter/butter

alternatives, olive and other oils, servings should be about the size of the tip of your thumb (small, isn’t it?!). For avocado, aim for no more than 2 Tablespoons with a meal or snack.


Peas, potatoes, carrots and corn should be eaten moderately, say no more than 1/2 cup at a meal; other veggies can be eaten liberally, so fill your plate with those first.

Try one of these balanced healthy snacks when hunger strikes: 2 Egg whites (cut in half and discard yolks) filled with hummus 1 cup of veggie soup and one serving of “something crunchy and salty” like white corn tortilla chips or lentil-based chips. Thin slices of avocado and red bell pepper strips rolled up inside all-natural, preservative-free low sodium slices of turkey.

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Cosmetics and personal care item product labels can be even more confusing than food labels when it comes to deciphering gluten ingredients. Hidden gluten can be masked by words only a chemist might understand. If you’re concerned about gluten in your beauty products, use this list to help navigate labels and keep gluten out of your cosmetics case. Avena sativa – kernel flour, extract, oil or bran (indicates oats, which are likely cross-contaminated with gluten grain) Dextrin palminate (emulsifying starch that could be gluten-based) Fermented grain extract (from wheat) Hordeum vulgare (indicates barley) Laurdimonium hydroxypropyl (hydrolyzed wheat protein) Hydrolyzed malt extract (malt is derived from barley) Phytosphingosine extract (indicates barley) Samino peptide complex (indicates barley) Secale cereal (indicates rye) Stearyl dimonium hydroxypropyl (hydrolyzed wheat protein) Triticum vulgare (wheat germ oil*) Vitamin E found in beauty products may be wheat-derived, thus may contain gluten; however, labels rarely mention sourcing, or gluten, even when this is the case)

*Wheat germ oil is a common ingredient in cosmetics and skin care products due to its high vitamin E content. While some say the intense refining of this product removes all gluten proteins from the oil, celiac centers in the US and Canada say wheat germ oil is not a safe product for individuals with CD or other gluten-related illnesses since even a highly refined product may contain trace amounts of gluten.

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BEAUTY TIP: Store this facial cleanser in the fridge for a cool, refreshing feeling each time you cleanse! Just remember to give it a few minutes at room temperature if you use coconut oil, as the coconut oil will harden when refrigerated.

With temperatures on the rise and summer on the way, keeping skin clean and moisturized is essential. There’s no need to break your budget on expensive products when you can whip up a zesty moisturizing antioxidant facial cleanser…right in your kitchen! The best part? You know it’s gluten-free.


Grapefruit peel contains antioxidant-rich oil as well as the enzyme, bromelain, which helps remove old, dull cell layers gently, leaving you with fresh, clean, younger looking skin!


1 Tablespoon finely grated grapefruit peel (also called “zest”) – be sure to reserve the grapefruit for a snack or add the sections to your next salad or smoothie – it will keep up to 3 days in the fridge if wrapped well. ½ cup baking soda ¼ cup olive or coconut oil


1. Combine all ingredients in a glass jar; stir to blend. 2. Store, with lid on, at room temperature and use daily as a facial cleanser.

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No space in the yard? No yard? No problem! Making a small change by using your small space, even if it’s only a sunny windowsill or a tiny patio, you can take back some control over where your food comes from, and hang on to a little more of your hard-earned buck. Here’s how to easily grow healthy, organic herbs and veggies at home in your small space. CONTINUED ON PAGE 62

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5 EASY-TO-GROW HERBS FOR YOUR WINDOWSILL 1. Basil 2. Chives 3. Parsley 4. Rosemary 5. Thyme

5 VEGGIES FOR SMALL SPACE CONTAINER GARDENING 1. Radishes 2. Lettuce 3. Cherry Tomatoes 4. Swiss Chard 5. Broccoli


• Young plants, seeds or cuttings • Pots that fit your space. For windowsill herbs, measure your window sill before shopping to be sure you select

the appropriate size pots. Rectangular windowsill pots are a great fit! For patio container gardening, check out space (width and depth) requirements of the veggies you choose before selecting containers. • Light and fluffy potting soil with added organic matter for nutrients, about 3 pints per 6-inch pot or about 3 gallons for a 12-inch container. • Organic fertilizer • Water source Be sure to check individual plant varieties for specific requirements for space, soil, fertilizer and water amounts.

HOW-TO TIPS FOR INDOOR GARDENING SUCCESS: • Refrain from over-filling pots and crowding plants. Plants need space

to spread their roots, receive adequate air circulation and sunlight. • Be aware of extreme temperature changes. Potted plants are more susceptible to temperature changes than their in-ground counterparts. If there is a drastic temperature change, relocate the pots until temps resume to more moderate. • Potted plants may dry out quickly, so be aware of soil moisture. • Use fun chalkboard style stickers and chalk ink pens to label your herbs and veggies. • Get creative with containers. Upcycle tea and coffee tins, old cups or bowls, etc. to add a unique touch to your small space garden.

Gluten-Free just got a lot Easier

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Food Solutions Magazine May 2014  

Food Solutions Magazine is a monthly digital publication filled with fact-based insight, fresh perspectives and immediately useful informati...

Food Solutions Magazine May 2014  

Food Solutions Magazine is a monthly digital publication filled with fact-based insight, fresh perspectives and immediately useful informati...