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Summer at it’s finest with recipes for your next backyard barbecue, a week of simple meals and Paleo treats to delight the entire family!
David Perlmutter, MD, leading neurologist, shares his insight on tips for maintaining brain integrity as we age.
With the FDA’s ruling on “Gluten-Free” going into full effect next month, consumers need to be aware of what this really means to them when it comes to foods and supplements covered by the ruling.
Dr. Mark Hyman shares tips and strategies on how to fight autoimmune disease.
Pay special attention to these environmental hazards that endanger your dog in the summer.
Journalist Allie Lemco Toren takes you through the streets of Paris, sharing her gluten-free finds in the City of Lights.
Editors Letter.................................................................................................... 4
Our Editor’s Picks...........................................................................................48
Letters to Editor................................................................................................ 8
5 Days of Simple Gluten-Free Meals.............................................................50
Interview with NFCA on GF Certification.......................................................10
4 Reasons Paleo Diets Work.........................................................................14
Summer Dangers for Dogs............................................................................56
Tips for a Beautiful Mind...............................................................................16
Little Chef’s Corner with cookbook author, Katie Hardie............................58
Check Up with Dr. Mark Hyman:...................................................................18
Kind and Conscious Skincare.......................................................................60
Dawn of a Nutritional Renaissance..............................................................22
DIY Beauty Mask............................................................................................64
Are GF Foods Really “Free”?..........................................................................28
Top 5 GF Sunscreens.....................................................................................66
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There is so much to celebrate in summer. From the fresh fruits and veggies cropping up at every roadside stand and farmers market to star-spangled holidays and summer vacation, there is a burst of excitement around every corner. It is our goal at FSM to share the excitement of gluten-free living with you. This month, we bring the summer foodie love with outstanding recipes for garden fresh tomatoes, blueberries, cukes, and so much more, as well as our regular fare of cutting edge health and wellness information to help you get the most out of your gluten-free diet. Author Chris Clark shares his insight on the Nutritional Renaissance, two Harvard docs give us 4 Reasons Why Paleo Diets Work, and we hear from the renowned neurologist and author of Grain Brain, Dr. David Perlmutter, with his tips for a healthy mind.
We also welcome makeup artist and beauty writer, Kavita Kaul, with her take on Kind and Conscious Skin Care. You’ll love Kavita’s straightforward and practical approach to looking our best, using premium gluten-free earth-friendly products on the market today. Enjoy every ray of sunshine, every celebration and every delicious gluten-free bite! Keep in touch,
Gigi Stewart, M.A. Editor in Chief
EDITORIN CHIEF Gigi Stewart gigi@FoodSolutionsMag.com
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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
ARTICLE Articles@FoodSolutionsMag.com INFORMATION REQUESTS Info@FoodSolutionsMag.com
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
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M A R C I PAG E S LOA N E , MS, RD, LDN, CDE is a Registered and Licensed Dietitian/ Nutritionist and Certified Diabetes Educator in south Florida. She grew up in New York City where she graduated from Columbia University with a 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.
K A T H Y S M A R T , 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.
M A R K H Y M A N , MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine
approach known as Functional Medicine. He is a family physician, an eight-time New York Times bestselling author, and an internationally recognized leader in his field. Through his private practice, education efforts, writing, research, advocacy and public-policy work, he strives to improve access to Functional Medicine, and to widen the understanding and practice of it, empowering others to stop managing symptoms and instead treat the underlying causes of illness, thereby also tackling our chronic-disease epidemic. Dr. Hyman is Chairman of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show. He is on the Board of Directors of The Center for Mind-Body Medicine, and a faculty member of its Food As Medicine training program. He is also on the Board of Advisors of Memhet Oz’s HealthCorps, which tackles the obesity epidemic by “educating the student body” in American high schools about nutrition, fitness and mental resilience. He is a volunteer for Partners in Health with whom he worked immediately after the earthquake in Haiti and continues to help rebuild the health care system there. He was featured on 60 Minutes for his work there. 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 D R . A L E S S I O F A S A N O 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- totreat 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
D AV I D P E R L M U T T E R , 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 publi- cations 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.
Chef L I S I P A R S O N S , 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.cheflisiparsons.com
LEIGH REYNOLDS recognized a need for high quality gluten free nutritional supplementation so she founded Gluten Free Therapeutics™.
Leigh set out to make one of the most beneficial gluten free supplement lines available. With high quality pharmaceutical grade ingredients and scientifically researched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites. www.celivites.com
K A T E H A R D I E authored Can I Eat It? as a mother’s reaction to her own child being diagnosed with celiac disease. The book is designed to allow families to eat inspiring food together regardless of this auto-immune disease and help families through the early days after diagnosis. The title of the book was an easy decision for Kate, it is something her young son William says on a daily basis, to make sure he isn’t going to eat something that will hurt him. Kate’s desire was to provide William and others like him with the answer, “yes you can.” The colorful recipe book includes information about celiac disease, her top 20 cupboard essentials to get you started, family main meals, desserts, tasty snacks, school lunch box ideas and party treats (which for a child is an integral part of their busy little lives) and are appetizing and visually stimulating to any
non-celiac family as well. Each recipe includes a full page photo to refer to. While the majority of people that write a recipe book have a team of skilled people to work with, Can I Eat It? is entirely Kate’s own creation. Her passion and tenacity to achieve the book is evident when you see that she took complete control of it from beginning to end. No food and prop stylists, food photographers, editors or designers. Just an emphatically creative girl who loves to cook with an added need to protect her son. Can I Eat It? was written while juggling her 3 young children and running a joint business with her husband. In Kate’s words “usually one or more of the children were clinging on to my ankles or trying to remove parts of the recipes as I photographed them!” Her vision is to get the e-book, which is available to buy and download on Amazon, into print and help many other families that are going through or waiting for the celiac diagnosis. You can learn more about Kate Hardie and see more of her recipes here.
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Radio; CNN; Bloomberg News and others.
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Thank you for creating such a beautiful and informative magazine. ~ Veronica, Port St Lucie FL
Is your magazine only available in e-magazine format? We would love to have paper copies in our functional medicine practice! Thanks, ~ Aaron, Ocala FL
Currently, FSM is only available in digital format, however, we encourage you to share the link with your patients.
I love that past issues will be available. Sometimes, I “store” them to read later when I have more time. Thanks! ~ Madeline, Roanoke, VA
I just saw the magazine for the first time and think it is great! ~ Jenn, Australia
WOW! The magazine looks amazing! ~ Lisa, California
It’s a beautiful magazine! My congrats and thanks to the FSM team. ~ Jill W.
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ON AUGUST 2, 2013, THE US FOOD AND DRUG ADMINISTRATION (FDA) issued a final rule defining “gluten-free” for food labeling. Manufacturers who choose to label and market products as “gluten-free” were given a full year to come into compliance with the new ruling. That year is coming to an end, and next month, products bearing a gluten-free claim from manufacturers will convey to consumers that those products meet the new FDA regulation. The FDA’s final rule covers all FDA-regulated foods, as well as dietary supplements. Foods like boxed and bagged items, for example, cereals, breads, baking mixes, canned goods, condiments and even bottled water and fresh produce, are subject to the ruling if a manufacturer or producer so desires. Not included in the ruling are products regulated by the United States Department of Agriculture (USDA) and the Alcohol and Tobacco Tax and Trade Bureau (TTB). That means foods like meat, poultry, some egg products and most alcoholic beverages are not subject to the new rule. FDA-regulated foods that are labeled gluten-free will indicate to consumers that those products contain less than 20 parts per million (ppm) gluten. According to the FDA, this standard was reached because it is the “lowest level that can be consistently detected in foods using valid scientific analytical tools. Also, most people with celiac disease can tolerate foods with very small amounts of gluten. This level is consistent with those set by other countries and international bodies that set food safety standards.” In addition to meeting the less than 20 ppm cutoff, foods labeled gluten-free must also be: (1) inherently gluten-free, (2) free from gluten-containing grains or ingredients derived from gluten-containing grains, and (3) not exceed the less than 20 ppm amount if the product was made from a gluten-containing grain that is processed to remove gluten, if the end result contains 20 ppm or more gluten. (For more on 20 ppm, please see Are Gluten-Free Foods Really Gluten-Free? on page 28.) The FDA also states restaurants making gluten-free claims on their menus are expected to come into compliance with the gluten-free ruling.
These new regulations bring into question the need for separate gluten-free certification of products by agencies such as the National Foundation for Celiac Awareness (NFCA), Gluten Intolerance Group of North America (GIG) and the Celiac Support Association (CSA, formerly Celiac Sprue Association). These organizations, established to look after the interests of individuals with celiac disease and other gluten-related health issues and to increase awareness about the importance of a lifelong gluten-free diet for these individuals, each developed guidelines of their own regarding what gluten-free means on a food label in order to offer product certification to
manufacturers while the gluten-free community awaited the FDA’s decision. Some assume, with the FDA ruling on gluten-free, that the certification organizations will soon become obsolete; however, they may be more necessary than ever for those who must be gluten-free for medical reasons. Weak guidelines and loose language used by the FDA to guide companies interested in placing the gluten-free claim on their food products are a mere first step that may not offer enough assurance for individuals on a medically necessary gluten-free diet. For example, while the FDA encourages manufacturers to “use
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effective measures” to make sure their products meet the less than 20 ppm standard, the guidance lacks specific instruction on exactly which measures should be employed. Further, source ingredients for products are not required to be tested for gluten, as long as the finished product falls below 20 ppm gluten. While progress is welcome, this open-ended approach by the FDA leaves much to be desired for the gluten-free consumer in terms of having confidence in and feeling secure about products bearing the words “gluten-free”. Offering that level of security and assurance consumers desire requires more specific, and stringent, guidelines. That is precisely what foundations like the NFCA say they offer. In light of the coming deadline for companies to come into compliance with the FDA ruling, we asked the NFCA about the certification program they already have in place and how it differs from the FDA’s guidelines. FSM: The NFCA requirement in terms of gluten content is currently less than 10 ppm gluten, going above and beyond the FDA requirement of less than 20 ppm. What are your thoughts, specifically regarding the FDA guidelines for labeling gluten-free products, and how will this affect consumers? NFCA: The scientists and clinicians we work with on our Medical and Scientific Advisory Council stand behind the 20 ppm standard for foods to be acceptable for a gluten-free diet. The reality is that to achieve this consistently, companies must set a stricter standard that can be reliably measured. For many companies under the Gluten-Free Certification Program (GFCP, see Note below) that limit is 10 ppm or laudably less if possible to ensure that consumers won’t be at risk when allowing for slight variance in source ingredients and production. With respect to the FDA’s recently published rule and guidelines for gluten-free producers, the NFCA supports the initiative as a significant achievement. Consumers should be aware, however, that this rule, although mandatory and set in law, does not prescribe specific manufacturing practices that are required to ensure consistent safety of the gluten-free food supply. The FDA itself has stated that third party certification programs are an important tool to promote proper
compliance. Consumers can be assured that products carrying the NFCA gluten-free trademark under the GFCP provides the highest level of protection. Note: According to its website: “The GFCP is a voluntary certification program designed to differentiate trusted gluten-free products from the increasing clutter of gluten-free claims in the marketplace by displaying the NFCA certification trademark. Based on a robust third-party audit certification process at the manufacturing facility, the GFCP verifies their ability to regularly meet stringent requirements, when managing gluten as part of their food safety programs. The GFCP is a North American solution, using a single process to certify products for distribution in the US and Canada.” FSM: Could you tell us more about the GFCP program and the NFCA’s relationship to it? NFCA: The GFCP is actually administered by our partner, the Allergen Control Group (ACG) given their capacity and expertise in both food safety and science. It was developed in consultation with consumers, initially through the Canadian Celiac Association and globally-based industry stakeholders (in line with Canada’s regulatory environment), with a look to successfully delivering it in other jurisdictions like the U.S.
GFCP is not a certifying body. It’s truly an independent, third party program, meaning that NFCA doesn’t make certification decisions on the GFCP status of our sponsors and partners. The ACG is accountable for objectively ensuring its requirements are achieved before certification status can be given and maintained. FSM: Could you give us an idea of the training and requirements of individuals who are involved in the certification process? What would their background be and what would qualify them in their position? NFCA: The certification process was designed, and is administered and managed by the Allergen Control Group (ACG), which consists of a team of experts recognized globally in the application of science and management systems to achieve outcomes such as food safety and gluten-free. This expertise includes business, regulatory and technical knowledge and capacity. A significant part of administration is the use of independent third party-vetted, trained and certified auditors. The ACG monitors their performance to ensure they consistently meet the GFCP auditing requirements and supports them with advice, guidance and tools as needed.
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ACG relies on vetted, trained and approved auditors who operate under the auspices of accredited auditing companies. Although the audit function is independent in order to retain objectivity and eliminate any conflict of interest, the ACG monitors their performance and supports them with advice, guidance and tools as needed. Additionally, it is ACG’s responsibility to be a leader in gluten-free certification. FSM: So, why endorse the GFCP program, and not other certification programs, such as those associated with the other non-profit foundations, particularly those with a stricter standard. NFCA: The strength of the GFCP program is that it is outcome-based, requiring documented, preventative management practices that can be reviewed and audited as proof of alignment with the proper standards, protocols and procedures. We endorse the program and the GFCP requirements because we believe they are the most robust and protective standards available and in the best interest of consumers with celiac disease or gluten-sensitivity. FSM: Could you speak to the difference in products certified outside the US, where there are stricter requirements? Are those products “safer” or “better” for consumers than those certified in the US? Why or why not? NFCA: There is no indication that products outside the US are “safer” or “better.” Gluten-free products certified outside the US reflect the
regulatory requirements of the nation in which the product is sold. These requirements are set by individual governments, and although they may reflect science, there are always variables (e.g., the level of protection regulators can reasonably set and still satisfy consumer and industry objectives, how many resources they are able to commit to legal enforcement). Many consumers in New Zealand (which has a strict less than 3 ppm limit for gluten-free foods), for example, may feel more secure. However, we hear from these same consumer groups that the availability and selection is lower and the cost is higher for gluten-free products than in other countries. They feel that they would benefit from a higher limit to get better access to more affordable products to fulfill a gluten-free diet. The FDA balanced these factors by setting the 20 ppm limit because it is enforceable, the science says it protects the vast majority of consumers, and it is acceptable by industry as reasonably achievable and consistent to most foreign regulatory bodies. However, we feel that the GFCP targets the needs of consumers as a priority and provides additional protection to more consumers. FSM: And finally, with the FDA ruling on gluten-free labeling of products in the US going into full effect in August this year, does this make gluten-free certification organizations obsolete and unnecessary?
If a company is paying to have independent analyses conducted in order to ensure their products meet the new FDA standard of less than 20 ppm gluten, what is the benefit to a food manufacturer to also use (and pay) a certification organization for certifying their products gluten-free? NFCA: We applaud the FDA ruling. It provides more protection for gluten-free consumers than before and was a difficult balance between competing forces such as industry comments and finite, limited resources for enforcement. But the ruling itself does not require testing of incoming ingredients or finished products. Nor does it require documented systems for gluten management as well as any resources to do audits to verify their application like the GFCP does. So, while the FDA rule provides some actual protective value with law to back it up, a limited, production process will still vary widely and not be monitored for conformance. Also, the FDA’s budget to enforce the ruling will likely be inadequate as there is fierce competition for federal dollars in support of a wide range of other compelling food safety needs. Our thanks to the NFCA for taking their time to discuss the new FDA ruling on gluten-free product labeling, and for enlightening us about the certification process. For more about the NFCA, their certification trademark and many useful resources for individuals who must live gluten-free, please visit their website.
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By Michele Berman, M.D. and Mark Boguski, M.D., Ph.D.
1. PALEO DIETS ARE MORE NATURAL AND TUNED TO OUR GENES
Depending on how you look at it, the “Paleo Diet” (or Caveman Diet) is either at least 2 million or only 28 years-old. Back in 1985 two biomedical researchers at Emory University, S. Boyd Eaton and Melvin Konner, published their theory that the foods of our Stone Age ancestors must have been much more nutritious and healthy for humans than
modern diets. It was in this prehistoric, natural state that humanity’s DNA evolved to take advantage of the hunter-gatherer environment in which early humans lived. Then there was an agricultural revolution starting about 10-12,000 years ago that changed not only the amounts but also the very types of foods that humans ate and these were not the nutrients that our bodies and genes were designed to thrive on.
popular variation on the low carb theme. Tim Ferriss advocated a “slow carb” diet in his book The 4-Hour Body (“slow carbs” come from foods that have low glycemic indexes). The low-carb approach advocated by French physician Dr. Pierre Dukan became popular when Kate Middleton’s mother used it to slim down for the royal wedding of Kate and Prince William. The science and physiology behind restricted carbohydrate diets
It’s interesting that modern, paleo-type diet plans don’t usually include the bugs and slugs, lizards and gizzards and other delicacies that tempted our hunter-gatherer forbears (even though celebrity role models such as Angelina Jolie and her kids eat crickets and cockroaches like potato chips, a dietary practice called entomophagy). Indeed, modern paleo diet plans have been “adjusted” to accommodate modern, Western
2. PALEO DIETS ARE LOW-CARB AND GLUTEN AND LACTOSE-FREE
for “correcting” weight and health is very strong and has been described in several books by Gary Taubes including Why We Get Fat. Countless paleo diet plans and recipes may be found in books and on the Internet but the basic prescription is: • Eat this: lean meat, fish, fruit, leafy and cruciferous vegetables, root vegetables, eggs and nuts • Not that: dairy products, cereal grains and products made from them, beans, refined fats, sugar, candy, soft drinks, beer and extra salt
food sensibilities and also to comply with prevailing medical advice about dietary fat.
As Dr. Christine Knight of the University of Edinburgh puts it, “Most people are simply not designed to eat pasta,” based on humanity’s evolutionary history, written in its DNA. This principle has been discovered or rediscovered numerous times over the past century and there have been many variations over the years. Most people have heard of the 1960’s work of Dr. Robert Atkins and his controversial diet. Dr. Arthur Agatston’s South Beach Diet was a
3. THE “PALEOLITHIC PRESCRIPTION” IS FUNCTIONAL MEDICINE
Most people who practice paleo nutrition will tell you that it’s not so much a diet as a lifestyle. Functional medicine is integrative medicine that focuses on how our minds and bodies (including our digestive, hormonal and immune systems) interact with our environment that includes the foods we eat
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As the story goes, this mismatch between our genes and our eats has led to modern epidemics of diet-triggered “diseases of civilization” such as obesity, diabetes, heart disease, cancer and Alzheimer’s. Drs. Konner and Boyd had to rely on a fair amount of educated guesswork about the staple foods our African ancestors ate a million years ago. But most researchers now believe that these foods included fruits, berries, shoots, flowers, buds, young leaves, muscle and organ meats, bone marrow, fish, shellfish, insects, larvae, eggs, roots, bulbs, nuts and non-grass seeds. After more than 25 years of experience, the consensus is that paleo-type diets are safe and may be effective for the prevention and treatment of disease (more about this later). Because paleo diets do not include dairy products, some nutritionists have expressed concern that this type of eating may lead to calcium deficiency. But as most vegans know, people can satisfy their daily requirement for calcium by eating paleo-friendly dark green vegetables and certain kinds of nuts.
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and the toxins we may be exposed to. Also, according to Dr. Mark Hyman, functional medicine views “foods as pharmacology.” In other words, how foods can act as drugs or toxins to enhance or disrupt our hormonal and immune systems and our overall health. For example, because paleo diets are gluten-free, they may be useful in preventing or treating this type of food allergy. Paleo diets are also dairy-free and this is great for people who are lactose-intolerant. And because paleo diets are low carb diets, they have direct and beneficial effects on levels of blood sugar and the hormone insulin in our bodies: both high blood sugar and too much insulin are directly related to obesity and type 2 diabetes. Research studies have shown that paleo diets have beneficial effects on patients’ risks factors for both type 2 diabetes and heart disease. An added benefit is that, calorie-for-calorie, paleo diets are more satisfying than Mediterranean-type diets and diabetic diets that are usually recommended for people with heart disease and type 2 diabetes.
4. JUST BECAUSE CELEBRITIES DO IT DOESN’T MEAN IT’S WRONG
Many celebrities experiment with or adopt lifestyle practices for which scientific evidence is weak or non-existent leading many doctors to discount celebrity recommendations or endorsements of beneficial health effects.
And in most cases, these doctors are right. A number of celebrities swear by their paleo-friendly lifestyles and these include Kellan Lutz, Jack Osbourne, Jessica Biel, Matthew McConaughey, Eva La Rue, Megan Fox, Gwyneth Paltrow and even Miley Cyrus who famously tweeted “Gluten is crappp.” In this case, however, the science agrees with the celebs: nearly 30 years of research has shown that the theory of Paleolithic nutrition is not wrong, just incomplete, and that paleo diets are useful models for prevention and treatment of common diseases of Western civilization.
IN WHAT WAYS IS THE THEORY OF PALEOLITHIC NUTRITION INCOMPLETE?
Evolutionary biologist Marlene Zuk and others believe that we’re engaging in paleo nostalgia and that modern versions of paleo nutrition are half-baked “paleofantasies” because they’re based on an idealized, universal ancestral diet. But studies of modern hunter-gatherer societies prove that diets are largely based on geo-location. In other words, what Inuits in the Arctic Circle eat is not the same as the Kung bushman of the Kalahari desert in Africa. While we agree that real Paleolithic, hunter-gatherer diets were neither universal nor “ideal,” modern paleo nutritional concepts agree well with our current knowledge of integrative
medicine and physiology. There are other important factors that Paleolithic nutrition theory doesn’t take into account because these factors have only recently come to light. Research has shown that our diets and health are not strictly programmed in our genes but also determined by “epigenetic” changes to our DNA that take place in the womb. Another important factor is the so-called “flavorscape” we experience through early-life food exposure and taste stimulation that establishes our food preferences. Lastly, paleo nutrition doesn’t take into account the trillions of bacteria (“biotics”) that live in our intestines and help us process food. In conclusion, paleo nutrition theory is one important and useful step toward a truly integrative, systems approach to diet and health.
ABOUT THE AUTHORS:
Michele Berman and Mark Boguski are a wife and husband team of physicians who have trained and taught at some of the top medical institutions in the country including Harvard Medical School, Johns Hopkins University and the U.S. National Library of Medicine. They regularly report on the medical facts behind the headlines as Teachable Moments in Medicine™ to increase health awareness and medical knowledge among consumers and empowered patients.
World-renowned gluten-related disorders expert Dr. Alessio Fasano presents the truth about gluten and the highly popular gluten-free diet, along with a comprehensive roadmap to a gluten-free lifestyle.
“If you’re new to the gluten-free diet, this is the first book you should buy. If you already have a shelf full of gluten-free books, make room for Gluten Freedom.” Amy Ratner, Editor, Gluten-Free Living
Dr. Alessio Fasano Founder and Director of the Center for Celiac Research at Massachusetts General Hospital
“An engaging, comprehensive, and easy read, Gluten Freedom is an excellent reference for those with gluten-related disorders, their caregivers, physicians, dietitians, and the general public as well. Dr. Alessio Fasano and Susie Flaherty are to be congratulated for this myth-dispelling must-have work.” Marilyn G. Geller, CEO, Celiac Disease Foundation.
“This tremendously valuable book provides clear and understandable information about the history of gluten sensitivity, autoimmunity in the gastrointestinal tract, and celiac disease, linked with best current knowledge about identification and treatment. —James M. Perrin, MD, FAAP, Professor of Pediatrics, Harvard Medical School, MassGeneral Hospital for Children
www.celiaccenter.org Portions of proceeds of sale of book support Center for Celiac Research.
Susie Flaherty Communications Director Center for Celiac Research
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The incidence of autoimmune disease has tripled in the last few decades. 24 million Americans are
autoimmune diseases that affect the nervous system, joints and muscles, skin, endocrine gland, and heart.
You’re probably familiar with the most common autoimmune diseases, like rheumatoid arthritis, lupus, multiple sclerosis, inflammatory bowel disease, type-1 diabetes, hypothyroidism and psoriasis. But there are many more
Simply put, autoimmune diseases are conditions where the body’s immune system attacks its own tissues rather than a foreign molecule like bacteria. This happens when something confuses the immune system. Increasingly, that “something” appears to be the enormous load of environmental toxins to which we are all exposed.
now affected. In fact, it affects more women than heart disease and breast cancer combined. But autoimmune disease isn’t just one condition.
The groundbreaking book, The Autoimmune Epidemic, by Donna Jackson Nakazawa is a breath-taking piece of investigative journalism that seeks the real causes for this epidemic. Her desire to find answers was fueled by her own struggle with autoimmune disease. Donna lays out very clearly a radical, but unfortunately very true, picture of what’s happening. But she also provides clear solutions for changes in diet, supplements and our envi-
Donna calls the environmental toxins that are, in part, driving the autoimmune epidemic “autogens” — foreign compounds that create an “auto” reaction, a reaction against the self. The fact is, these toxins may be the most important cause of autoimmune diseases. Here, I will review how these toxins influence your health and lead to autoimmune diseases, share some of what Donna explains in her book, and provide 9 tips to help you address autoimmune disease.
ENVIRONMENTAL TOXINS: THE LEADING CAUSE OF AUTOIMMUNE DISEASE
We are exposed to astounding amounts of pollution. Over 80,000 chemicals have been introduced into our society since 1900, and only 550 have been tested for safety. According to the US Environmental Protection Agency (EPA), about 2.5 billion pounds of toxic chemicals are released yearly by large industrial facilities. And 6 million pounds of mercury are poured into our air every year.
children just as they emerged from the womb. They found 287 industrial chemicals, including pesticides, phthalates, dioxins, flame-retardants, Teflon, and toxic metals like mercury. And this was before these infants even entered the world! That’s not to mention the toxins found in our foods and other chemicals typically found in the home, like certain cleaning agents or pest control products – all of which add to the total toxic load on our bodies. One wonders what all of this poison is doing to our children. In his foreword to The Autoimmune Epidemic, Dr. Douglas Kerr, M.D., Ph.D. professor at Johns Hopkins School of Medicine, says that “there is no doubt that autoimmune diseases are on the rise and our increasing environmental exposure to toxins and chemicals is fueling the risk. The research is sound. The conclusions, unassailable.” That environmental toxins are a major cause of autoimmune disease is clear. Yet conventional medicine doesn’t take that into account when treating autoimmune conditions.
It gets worse …
Instead, it tries to shut down the immune response with powerful medications including nonsteroidal anti-inflammatory drugs like Advil and Aleve, steroids like prednisone, anti-cancer drugs like methotrexate, and new drugs like Enbrel and Remicade that block the effects of a powerful inflammatory molecule called TNF alpha.
The Environmental Working Group examined the umbilical cord blood of
But those new drugs shut down your immune system so powerfully
In fact, a recent government survey – “The National Report on Human Exposure to Environmental Chemicals” issued in July 2005 — found an average of 148 chemicals in our bodies. And those were only the ones for which they tested.
that they increase your risk of cancer or life-threatening infections. And they have frequent and serious side effects and often give only partial relief. These drugs may be lifesaving for some in the short run — but in the long run they do NOTHING to deal with the causes. There’s a better way. I have successfully treated hundreds of patients with autoimmune diseases by addressing the underlying causes, including toxins, infections, allergens, poor diet and stress. The roadmap of functional medicine takes us right to the root of the problem. I have even seen the results of using functional medicine to treat autoimmune disease in myself, in my wife, and in my patients.
USING FUNCTIONAL MEDICINE TO HEAL FROM AUTOIMMUNE DISEASE
Years ago, I had chronic fatigue syndrome. This condition has autoimmune features and my blood tests clearly showed that my body was attacking itself. Getting rid of my mercury poisoning reversed my chronic fatigue and autoimmune problems. Similarly, my wife developed debilitating autoimmunity with joint pain and fatigue. Getting rid of the heavy metals in her body with an intensive detoxification program cured her, too. And this has been true of so many of my patients. For each one, I have to find all the causes — toxins, allergens, infections, poor diet, and stress — and deal with
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ronment that can help people deal with and even reverse autoimmune diseases.
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4. Get tested for celiac disease (an autoimmune reaction to wheat and other gluten-containing grains), which causes over 60 autoimmune diseases.
all of them while adding back the things the body needs to function optimally, like whole, clean food, nutrients, exercise, stress management, clean water and oxygen, community, connection, and meaning. When I do this, the results are amazing. One of my patients had crippling psoriasis and related arthritis. She was 42 and couldn’t walk up and down stairs, get into a bathtub without help, or properly care for her children. Yet just nine months after we started treatment — including eliminating gluten and other food allergens, removing her heavy metals, and balancing her immune system — she walked back in my office, not only 30 pounds lighter (remember, being inflamed makes you fat), but completely free of pain and psoriasis. She’s not alone. Another man suffered for years with the bloody diarrhea and pain of ulcerative colitis. Dietary changes and various kinds of digestive support helped but he never got better — until we removed the toxins and mercury from his body. And a recent patient with debilitating fatigue and scars on her brain from multiple sclerosis got nearly complete relief of her symptoms after she had the mercury fillings removed from her teeth and went on a comprehensive
ABOUT MARK HYMAN, MD
5. Consider eliminating other inflammatory foods from your diet such as dairy, eggs, corn and animal fats for a few weeks to see if it makes a different your symptoms. 6. Take immune-balancing nutrients and supplements, including vitamin D, essential fats (like EPA/DHA and GLA), and probiotics. detoxification program. When she repeated her MRI, all of the scars from the MS were gone! So there are ways you can address autoimmune disease if you or someone you love is suffering. Here is what I recommend.
9 TIPS FOR ADDRESSING AUTOIMMUNE DISEASE
1. Read The Autoimmune Epidemic. This book will tell you why we have this problem, and how to fix it. 2. Find a functional medicine doctor who can help you address autoimmunity. 3. Get tested for mercury and other heavy metals.
7. Practice deep relaxation daily through yoga, meditation, biofeedback, or anything that reverses the stress response. 8. Practice the precautionary principle, which says that we should avoid anything with the potential for harm. In the US, something has to be proven harmful before it is taken off the market. In Europe, something has to be proven safe before it is allowed on the market. This is also known as “better safe than sorry.” 9. Learn how to boost your body’s own detoxification system. By addressing the root causes of autoimmune disease, you can start feeling better and getting well today.
MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. More about Dr. Hyman or on Functional Medicine.
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| N U T R I T I O N | DAWNING OF A NUTRITIONAL RENAISSANCE
TELLTALE SIGNS OF THE
DAWNING OF A NUTRITIONAL RENAISSANCE By Christopher Clark
By the 12th century, the Dark Ages were over, but the Renaissance was still two centuries away. The 12th and 13th centuries brought increased awareness of natural law and heightened emphasis on logic, reason, dignity, and virtue. The eraâ€™s most legendary story was that of the grail, an enduring symbol of transformation. In my book, Nutritional Grail, I identify the 20th century as the Dark Ages of Nutrition and explain why a Nutritional Renaissance is dawning. Some telltale signs, discussed below, are saturated fatâ€™s return to prominence, the growing embrace of ancestral diets, and the burgeoning market for pastured animal foods.
WELCOME BACK, BUTTER
Most governments and prominent health institutions recommend replacing saturated fat with polyunsaturated
ABOUT CHRISTOPHER CLARK Christopher Clark is the author of the critically acclaimed, award nominated book, Nutritional Grail. Clark is chef and food consultant with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. Learn more about Chris Clark and his book here.
fat—margarine (made from vegetable oils), for example, instead of butter. Nevertheless, butter consumption recently reached a 40-year high, whereas margarine consumption is plummeting. The lipid hypothesis—the theory that saturated fat promotes heart disease— is under serious scrutiny. The Wall Street Journal, for example, recently published Nina Teicholz’s brilliant essay on its scandalous origins. Meanwhile, the scientific literature is repeatedly exonerating saturated fat. Consider the 2013 British Medical Journal study and the recent headline-grabber from the Annals of Internal Medicine. Together, these studies support saturated fat consumption while demonstrating that replacing butter with vegetable oils actually promotes heart disease. Although saturated fat paranoia still lingers, it’s slowly fading, especially as more and more doctors courageously challenge the antiquated dogma. Dr. Oz, for example, recently told his 3 million viewers, “Forty years of dietary advice may be completely wrong. In a revolutionary reversal, more doctors, including myself, are saying that saturated fat may not be so bad for you after all.”
FORWARD TO THE PAST
Modern science consistently validates the dietary wisdom of our ancestors. No wonder the ancestral health movement is exploding. The Paleo Diet, for example, ranked number one for all Google diet searches during 2013. Likewise, more and more professional athletes and Hollywood stars are embracing ancestral diets.
Gluten-free is another important ancestral trend. Gluten-free food sales increased 17 percent from 2012 to 2013 and are poised to jump another 49 percent by 2016. Roughly 30 percent of US consumers purposefully buy gluten-free products. In general, gluten-free trends are spurring interest in low-carb diets, which consistently yield better results than low-fat diets with respect to weight loss, diabetes, and metabolic syndrome.
STEPPING IT UP
As ancestral diets become ever more popular, demand for quality food is soaring. We can no longer eat wild food from pristine environments as
our ancestors did, but certainly we can improve upon factory farming. Confining animals to small spaces and feeding them unnatural diets necessitates the use of dangerous antibiotics while compromising the nutritional quality of their meat. The logical solution is traditionally pastured animals—cows eating grass, for example, as opposed to corn. During the 1990s, the US had roughly 100 grass-fed beef producers, compared to 2,000 today. Since then, the market has surged from $2 million to $2.5 billion. Grass-fed beef only accounts for 3 percent of total beef sales, but the segment is growing 20 percent annually. The pastured hog trade is also booming. Companies like Niman Ranch, a network of 700 independent farmers and ranchers, are scaling their collective business impressively. Additionally, restaurant chains like Chipotle are increasingly committing to pastured animal products. In 2013, Chipotle opened 185 new restaurants while increasing profits 18 percent. And therein lies the key. During the 20th century, when nutritional awareness was low, selling unhealthy foods was easy. But now the game is changing—it’s becoming profitable to sell healthy foods. Rest assured, a Nutritional Renaissance is dawning.
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| N U T R I T I O N | DAWNING OF A NUTRITIONAL RENAISSANCE
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| NUTRITION | GET FRESH!
Refreshing and hydrating, cucumbers are an ideal addition to summer dishes like cold soups and salads. Look for smaller fruits with bright medium green skins for the most tender bites and smaller seeds. Cucumbers should have smooth rounded ends and should be free from sunken or wrinkled areas on the skin. Once you find your perfect cukes, store them in the refrigerator up to several days prior to using since they are very heat sensitive. When ready to use, simply wash, slice and enjoy! Leave the peel on for an extra dose of vitamin C. Try these simple serving suggestions for healthy and delicious summer snacks:
For a healthy, raw soup, simply puree chopped cucumbers, tomatoes, sweet onions and sweet bell peppers, then season with salt, pepper and fresh herbs.
CREAM CHEESE SLICES
Cut off ends, hollow out seeds and fill with herbed cream cheese, then chill and slice into ½-inch thick rounds.
Slice ¼-inch thick and top with smoked salmon, avocado or grape tomatoes.
Of course, many producers sell their beef year round, and it’s becoming easier to find in most mainstream markets. When shopping, look for the words “grass fed” on the label since this is a USDA regulated term indicating the meat you’re buying comes only from animals that are fed grass from the time they are weaned throughout the life span. You may also see labels from other certifying agencies such as The American Grassfed Beef Association and the Food Alliance on grass fed meat packaging, indicating the producer has sought certification of their product. When you’re buying grass fed meats, it may look a bit different in terms of color of both meat and fat. The meat may range in color from a vibrant red to a deep red, but should not be brown. Instead of the white fat in traditional beef, you may notice a yellow tint to the fat in grass fed meat. This is completely acceptable, as grass fed animal tissue and fat has a much wider color variation than traditionally farmed animals. In terms of flavor difference from traditional beef, you will notice a richer, “meatier” flavor from grass fed beef. As far as nutritional benefits of paying a bit more at the checkout and buying grass fed, research indicates grass fed beef contains less cholesterol and more healthy fatty acids than cattle fed a traditional ration. Of course, nutrients in grass fed beef can vary greatly due to the variation in the cattle’s diet, depending upon time of year, location and type of grass the animals consume. If you’ve never tried grass fed beef, now is the perfect time with summer cookouts and barbecues in full swing!
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We don’t often think of meats as having a season, but when it comes to grass fed beef, the meat does have a peak season. As you might guess, this is when grass is at its most nutrient dense and succulent – spring through summer in most of the US.
BEAUTIFUL MIND By: Dr. David Perlmutter, M.D., FACN, ABIHM
Getting old isn’t easy. While most wouldn’t consider this a revelation, it is a fact many of us are experiencing first hand. The last members of the Baby Boomer generation, for example, are now over the age of 50. Fortunately, we know more today than ever about what people of all ages can do to not only live a long life, but also accomplish remarkable goals in the second half of it.
DAVID PERLMUTTER, MD, FACN, ABIHM is a Board-Certified Neurologist and Fellow of the American College of Nutrition. The cornerstone of Dr. Perlmutter¹s unique approach to neurological disorders is founded in the principles of preventive medicine. He has brought to the public awareness a rich understanding that challenging brain problems including Alzheimer¹s disease, other forms of dementia, depression, and ADHD may very well be prevented with lifestyle changes including a gluten free, low carbohydrate, higher fat diet coupled with aerobic exercise. For more information about the beautiful minds campaign, visit www.beautiful-minds.com
fish like salmon and trout, but unfortunately, these foods are not a staple in the American diet. You can, however, find juice, milk, eggs, tortillas and more fortified with the nutrient. And to help reach the recommended 200 mg daily, supplements of DHA omega-3 fatty acid are also available.
As I mentioned, maintaining brain health depends also on our physical and mental health, as well as our level of social activity.
As part of the Beautiful Minds campaign, nine people over the age of 55 were chosen as shining examples of individuals who embody these habits, which we group into what is called the “four dimensions of brain health.” The dimensions are physical health, mental health, social well-being, and nutrition and diet. From a nationally ranked swimmer to a playwright to a dance instructor, each of our Beautiful Minds have shown profound devotion to both remaining active and demonstrating diet choices that promote brain health. Keeping our brain cognitively strong is an all-encompassing task, but nutrition remains at the forefront for staying cognitively strong. Current research indicates that a diet low in saturated fats and cholesterol, rich in good fats like polyunsaturated fats and omega-3 fatty acids, and packed with protective foods with nutrients such as vitamin E and lutein may protect brain cells and promote brain health. That is a lot to digest. So let’s break it down: DHA omega-3 fatty acids make up 50 percent of our brain and are essential to support brain health as we age. We get the nutrient naturally through fatty
public is carbohydrates, especially those that contain gluten and are high in sugar. I ask people to limit their carb intake to 50 to 80 grams daily, while getting fuel for the day through good fats like olive oil, avocado, wild fish, organic nuts and nutrient-dense vegetables.
DAVID PERLMUTTER is a Board-Certified Neurologist and Fellow of the American College of Nutrition. He is a consultant to the Beautiful Minds: Finding Your Lifelong Potential campaign.
Additionally, Vitamin E, which is found in milk, butter, eggs, vegetable oils and nuts, helps to support brain health. Additionally, the antioxidant lutein not only helps support eye health, but also protects the brain. Dark leafy greens are a great source for it, along with egg yolks, peas and corn. Like in a traditional balanced diet, nine servings of fruits and vegetables – particularly colorful ones that are chock-full of polyphenols – benefit the brain by fighting destructive inflammation, which leads me to my next point. Inflammation of the brain is caused by a number of factors, but the one largely unknown to the general
As an example, Beautiful Mind Peter Phildius, an 84-year-old Wellesley, Massachusetts, resident, started competitively swimming at 68. Today, he is ranked in the top 10 nationally in the breaststroke. Phildius’ drive to stay active is an extraordinary example of devotion to physical health. Carol Siegel, a 75-year-old resident of Alexandria, Virginia, was chosen as a Beautiful Mind by showing her devotion to helping people express themselves through art. Returning to school for her master’s degree in expressive therapies at 55, she now provides arts and engagement programs for people in nursing homes and adult day care centers. “There is an art to living a full and gratifying life. I feed my mind by helping others discover the joys of artistic expression. I feed my body by eating nutritious foods. I stay active by practicing yoga five times a week, swimming twice a week and walking my dog,” Siegel said. Again, maintaining a healthy brain throughout our life is an all-encompassing task, but it can also be a remarkably fulfilling and enjoyable one.
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With this mindset, the Beautiful Minds campaign was founded. Created in partnership between life’s DHA and the National Center for Creative Aging, the campaign brings awareness to lifestyle factors shown to promote brain health throughout life, allowing people to maintain what we consider a beautiful mind.
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With last year’s ruling by the US Food and Drug Administration (FDA) on what gluten-free means on food labels going into full effect in August, many gluten-free consumers feel more at ease buying products labeled “gluten-free”. Others, however, feel the FDA ruling is not stringent enough in terms of how much gluten is allowed in products bearing a gluten-free label.
After all, if a product can contain up to 20 parts per million (ppm) gluten, it really is not gluten-free, is it? Technically, no, but as experts agree, there is no “zero gluten”. The amount, 20 ppm, set by the FDA, is one many discuss, but few really understand. It’s important to know exactly how much gluten that is when
it comes to the foods we are eating. The amount 20 ppm is equivalent to 20 milligrams of gluten in 1 kilogram of food. (A kilogram = 1,000,000 milligrams.) If you’re not opposed to a few basic calculations, you can determine how much gluten you’re getting in the foods you eat each day. For example, 1 ounce (28.3 grams) of
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food equals 28,349.5 milligrams, thus a 1-ounce serving of gluten-free food containing 20 ppm gluten (or 0.002% gluten) contains about one-half milligram (0.57 milligrams) of gluten. So, how does all the gluten in a day add up, and will you exceed a “safe” amount of gluten and become sick from the so-called gluten-free prepackaged foods you’re eating?
Also, when calculating your daily gluten intake, keep in mind, many foods are tested and certified to 10 or even 5 ppm gluten, far less than the FDA limit of less than 20 ppm.
Even for those consuming a “standard” gluten-free diet, including gluten-free grain products like prepackaged gluten-free breads, muffins, crackers, cook-
the Center for Celiac Research at Massachusetts General Hospital. The study revealed individuals with CD consuming up to 10 milligrams of gluten per day did not suffer damage to the small intestine (50 milligrams of gluten per day was the amount found to lead to negative symptoms for individuals in the study).
Of course, limiting the amount of processed foods we eat is a good idea, making room for more whole foods like fruits, vegetables and lean proteins for an overall nutrient-dense diet. Also keep in mind, certain individuals are highly sensitive to even small (trace) amounts of gluten, so may not tolerate packaged gluten-free
ies, cereals, pastas, etc., it is unlikely an unsafe gluten intake will be reached. According to researchers, most individuals with celiac disease (CD) can consume up to 10 milligrams of gluten per day without negative effects on their health. That number is based on a 2007 research study led by Alessio Fasano, MD, Founder and Director of
Even if you consume a gluten-free waffle for breakfast, 2 slices of gluten-free bread at lunch for your sandwich, a dinner roll in the evening, and 2 gluten-free cookies for dessert, you’re not likely exceeding the “safe” zone in terms of gluten consumption for someone with CD, according to this research.
products as well as others. For those who continue to suffer gluten-related discomfort even after adhering to a strict gluten-free diet, it may be useful to evaluate the amount of gluten-free packaged products regularly consumed, and possibly reducing that amount to determine if there is a positive change in symptoms.
Recipes This month’s recipes highlight what’s growing all around, whether it’s in your own backyard garden, at your local farmers market or in your Community Supported Agriculture box, fresh fruits and veggies are everywhere! Our talented recipe contributors and chefs show you how to make the most of summer’s bounty with refreshing salads, festive picnic dishes and tempting desserts. As always, there is something for everyone. Grill Hawaiian
Chicken Kebabs to pair with a super-simple Tomato Feta Salad, bake up a casserole dish of Spinach Mushroom Enchiladas, or satisfy your sweet tooth with Blueberry Cheesecake Ice Cream, or in in a healthier way with a Paleo-friendly treat. Regardless of what you choose, you’re sure to be delighted with these summer dishes!
INGREDIENTS FOR THE VINAIGRETTE:
5 Tablespoons extra virgin olive oil ½ teaspoon smoked Spanish paprika 1 small shallot, minced 2 cloves garlic, minced 1 ½ Tablespoons red wine vinegar Sea salt and fresh ground black pepper to taste
FOR THE SALAD:
4 cups tomatoes, cut into wedges, slices or cubes, whichever you prefer ½ cup flat leaf parsley, stems removed and chopped 2 Tablespoons capers, drained Serve immediately, or chill, if you prefer.
Over medium heat in a large skillet, warm 3 Tablespoons of the oil, then add paprika, shallot and garlic, stirring approximately 1 minute until aromatic. (Do not overcook or ingredients will burn.) Transfer the mixture to a serving bowl.
To the bowl, add the remaining 2 Tablespoons of oil, vinegar, and salt and pepper; whisk to blend.
Add tomatoes, parsley and capers to vinaigrette and gently toss to coat.
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Use a variety of colorful heirloom tomatoes for this simple, yet flavorful salad for an eye-catching summer side dish!
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Recipe The favorite flavor combo of garden-ripe tomatoes, mozzarella and fresh basil make the perfect dish for a hearty weekend brunch or a super-fast weeknight meal paired with a green salad!
1 cup grated mozzarella cheese Â˝ cup sliced onion Â˝ cup fresh basil leaves, loosely packed, chopped 2 medium tomatoes, sliced 4 eggs, beaten 1 cup milk (dairy- or plant-based) 1/4 teaspoon salt Fresh ground black pepper, to taste Extra virgin olive oil for drizzling over baked quiche, optional
Preheat oven to 350F and lightly grease a 9-inch pie plate.
Layer cheese, onion slices, basil and tomatoes.
Combine eggs with milk, salt and pepper.
Bake 35 to 40 minutes, until filling is set in the center.
Cool 5 minutes before slicing into wedges and serving.
Pour egg mixture over layered ingredients in pie plate.
Serves 6 – 8.
4 cups cherry tomatoes, halved 2 cups cubed feta cheese 1 small sweet onion, finely chopped 2 Tablespoons fresh basil leaves, chopped 2 Tablespoons fresh parsley, chopped ¼ cup extra virgin olive oil 2 Tablespoons red wine vinegar ½ Tablespoon dried oregano Coarse salt & fresh ground black pepper, to taste
Combine tomatoes, feta, onion, fresh basil and parsley in a large mixing bowl.
In a separate bowl, whisk together olive oil, vinegar, oregano, salt and pepper.
Pour vinaigrette over tomato mixture and gently stir to combine.
Chill 1 hour before serving, or up to 1 day. Serve chilled or at room temperature.
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For a refreshingly fast and flavorful side dish at your next cookout or picnic, this salad comes together in no time and is sure to please!
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For fresh, crisp and tangy cucumbers for your next barbecue or picnic, make a batch of simple Overnight Cucumber Pickles!
4 small pickling cucumbers, washed, dried and sliced thin 1 small sweet onion, peeled and sliced thin 4 sprigs fresh dill 1 clove garlic, peeled and slightly crushed (garlic clove should still be in tact) ½ cup apple cider vinegar ¼ cup sugar (add up to ½ cup sugar for sweeter pickles) ½ teaspoon salt
In a small non-reactive saucepan, heat vinegar and sugar just until sugar dissolves.
Remove vinegar/sugar mixture from heat and cool slightly.
Combine cucumbers, onion, dill, garlic, and salt in a large bowl. Pour cooled vinegar/sugar mixture over the top.
Cover and refrigerate overnight.
By Yvonne Ardestani
Yvonne says, “This oil-free, foolproof recipe tastes so much more complex than it is to make. A definite crowd-pleaser as long as you use ripe tomatoes and a blender.”
1 ½ Tablespoons red bell pepper, chopped 1 ½ Tablespoons red onion, diced 1 ½ Tablespoons cucumber, peeled, seeded and diced 9 small cherry tomatoes, cut in half 6 cilantro leaves A big pinch of sea salt A big pinch of freshly ground black pepper
1 ¼ pounds ripe tomatoes, coarsely chopped 1 ½ Persian cucumbers, coarsely chopped ¼ jalapeno, seeded, and cut in half 2 sprigs cilantro 1 clove garlic, chopped 3 Tablespoons vegetable stock or filtered water 1 Tablespoon coconut vinegar (can substitute with raw apple cider vinegar) ¾ teaspoon sea salt Cayenne pepper, as needed
In a small bowl, toss together all garnish ingredients. Toss again, and set aside.
Place all of the soup ingredients into a high-powered blender. Blend well. If the soup is too thick, adjust the consistency with the vegetable stock or filtered water. Taste and adjust seasoning accordingly.
Pour the mixture into 2-3 soup bowls and scatter the garnish over the soup equally. Enjoy!
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Creative chef and founder of My Eclectic Kitchen blog and gluten-free recipe app, Yvonne Ardestani, shares one of her favorite healthy summertime dishes with us! Learn more about Yvonne and get her clever recipe app here.
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These kebabs are great for the grill, but can also be prepared indoors in the oven, if you prefer.
INGREDIENTS FO R T H E S K EW E R S
Approximately 2 cups cubed chicken breast (raw) 20-ounce can unsweetened pineapple chunks (in their own juice, drained; reserve ½ cup juice) OR approximately 1 2/3 cup fresh pineapple chunks 1 green bell pepper, cut into 1-inch chunks 1 orange bell pepper, cut into 1-inch chunks 1 large purple onion, quartered 16 white button mushrooms, whole 16 cherry tomatoes, whole
FO R T H E SAU C E
½ cup of reserved pineapple juice, if using canned pineapple; if using fresh pineapple, you will need approximately ½ cup unsweetened pineapple juice ½ cup gluten-free soy sauce (like San J brand); if you are also soy-free, use a product like coconut aminos as a soy sauce substitute 2 Tablespoons olive oil 1 Tablespoon light brown sugar 1 garlic clove, minced 1 teaspoon fresh ginger root, grated ½ teaspoon dry mustard powder Salt & Pepper, to taste Bamboo skewers, amount you will need depends on whether you use long or short skewers; this recipe serves 8 generously, when paired with a gluten-free side dish like rice, quinoa or teff.
Combine chicken, pineapple and remaining vegetables in a large bowl. In a separate bowl, combine sauce ingredients; whisk to blend. Pour sauce mixture over chicken/vegetable mixture and gently toss to combine. Cover with plastic wrap and refrigerate 1 hour.
While the chicken and vegetables marinate, prepare bamboo skewers by soaking in water for 30 minutes prior to assembling kebabs.
When chicken and vegetables have marinated, remove skewers from water and skewer chicken and veggies until all are used – you will have more vegetables than chicken pieces, so keep this in mind as you alternate and assemble. (Discard marinade.)
Once all your skewers are filled, grill over medium-high heat approximately 20 minutes, until chicken is cooked through and vegetables begin to become tender. If cooking indoors, preheat your oven broiler and prepare a roasting pan with a rack by lightly greasing the rack.
Place skewers on rack and place pan under broiler for 6-7 minutes, then turn to cook 6-7 minutes more. Test chicken for an interior temperature of 165F. If more cooking time is needed, cook in 2-minute intervals to avoid over-cooking. Serve immediately.
2 teaspoons olive oil 1 clove garlic, minced ½ teaspoon chili powder ½ teaspoon ground cumin 8 ounces sliced mushrooms 6 ounces (about 6 cups, loosely packed) baby spinach leaves ¼ teaspoon salt 3 ounces cream cheese (or dairy-free cream cheese substitute) 2 cups salsa verde (green salsa), divided 8 (6-inch) gluten-free tortillas 1 cup shredded Monterey Jack cheese (or other chees of choice, or dairy-free cheese substitute), divided Sour cream, diced tomatoes, cilantro, jalapeno pepper slices, optional garnishes
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Preheat oven to 375°F. Lightly grease a medium baking dish; set aside. In a large skillet over medium heat, warm oil, then add garlic and spices along with mushrooms; cook 5 minutes. Add spinach and salt to mushrooms in skillet, stir and cook 1 minute to wilt spinach. Add cream cheese, stirring to melt. Remove mushroom mixture from heat, and cover to keep warm. In a saucepan large enough to place tortillas in lying flat, heat 1 cup of the salsa verde over low heat. When salsa is warm, place tortillas in warm salsa one at a time to coat. Transfer tortillas to a plate.
To assemble enchiladas, take 1 tortilla at a time and fill with spinach-mushroom filling, dividing filling evenly between the tortillas. Use ½ cup of the cheese to evenly distribute among enchiladas. As each enchilada is filled, fold tortilla over and place in the prepared baking dish (it is fine if the enchiladas overlap a bit).
Once all enchiladas are in baking dish, pour remaining salsa verde over them, and sprinkle the remaining ½ cup cheese over the top. Bake enchiladas approximately 15-20 minutes, or until cheese melts and sauce is bubbling around edges.
Serve immediately with optional garnishes of your choice.
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These cheesy enchiladas are simple to prepare and make a terrific Mexican meal when served with a side of rice and beans.
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For a healthy delicious alternative to pizza, it is hard to beat these individual pizza bites. The blending of ingredients offers beautiful flavor in every chew. They make the perfect appetizer or afternoon snack!
12 medium portabella mushroom caps 3 cups marinara sauce 1 pound grass fed ground beef 1 cup goat cheese mozzarella Fresh basil for garnish
Recipe Yields: 12 Pizza Bites Active Time: 20 minutes Cook Time: 8 minutes
Preheat Oven to 400F. Brown ground beef in skillet over medium heat until cooked through and add marinara sauce and combine.
Place mushroom caps top side down on a baking sheet lined with parchment paper.
Fill each mushroom cap with meat sauce and then top with Mozzarella.
Place in oven for about 8 minutes or until cheese is just melted.
Top with a few sprigs of fresh basil.
By Chef Lisi Parsons
By Christopher Clark
Remove the pits from the dates. The dates must be somewhat moist. Try using Medjool or other soft varieties. If your dates are too dry, reconstitute them in water for about 10 minutes. Just don’t let them soak too long.
Put the desiccated coconut in a small food processor and process until you reach the consistency shown in quadrant 1 of the photo. Transfer the coconut to a bowl.
The almonds need to soak at least 8 hours to reduce their anti-nutrients. Discard the soaking water. Put the almonds in the food processor and process until you reach the consistency shown in quadrant 1.
Begin processing the almonds together with the dates. Depending on the size of your machine, you may need to work in batches. Add the coconut to this mixture as well.
The final mixture should hold together without being too sticky. quadrant 2 shows the desired consistency. Form a ball and push your finger inside; it should look as shown without sticking to your finger. Add more coconut if the mixture is too wet.
Using a mini tart tray, apply a light layer of coconut oil on the bottom and sides of each compartment. Form small balls as shown in quadrant 3. Use your thumbs to form the classic tart shape. It’s helpful to have a bowl of water to dip your fingers into. Finally, your tray should resemble the tarts in quadrant 4.
Bake at 350°F for about 10 minutes or until the tarts become lightly browned.
Allow the tarts to cool slightly. Fill each with coconut yogurt and top with a few blueberries. For a beautiful presentation, top the blueberries with lemon zest.
100 grams (3/4 cup) soft dates 200 grams almonds (1 ¾ cup), presoaked at least 8 hours 50 grams (1/2 cup) desiccated coconut 250 grams (3/4 cup) coconut yogurt (or full-fat Greek yogurt) 1 pint of blueberries Zest of 1 lemon
Yield: 24 tarts Active Time: 20 minutes Cooking Time: 10 minutes
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Use pre-made gluten-free graham style crackers to make this ice cream shop treat in no time! Itâ€™s the perfect finish for your Summer picnic.
INGREDIENTS BLUEBERRY MIXTURE:
½ cup sugar ½ cup water 1 Tablespoon cornstarch 1 ¼ cup blueberries, fresh or frozen Juice from ¼ lemon
ICE CREAM MIXTURE:
While berry mixture cools, prepare ice cream mixture by combining ice cream ingredients in a large bowl; whisk to blend. Place mixture in ice cream freezer and process until semi-firm, but still spreadable. Note: depending upon the size of your ice cream freezer, you may need to freeze ice cream mixture in two batches; if so, freeze the 1st batch, then transfer to a freezer-safe container with a lid, store in the freezer while you freeze the 2nd batch before proceeding.
Once ice cream is semi-firm and spreadable, layer ice cream, crackers, and chilled blueberry filling in thirds, to make 3 layers. With a butter knife, swirl the mixture, then freeze until firm enough to scoop.
Makes 2 quarts of ice cream.
Be sure whipping cream and milk are cold before mixing. 1 ½ cups sugar 1 (3.4-ounce) package gluten-free instant cheesecake (or vanilla) pudding mix (Jell-O brand pudding mixes from Kraft are gluten-free according to the company at the time of publication.) 1 quart whipping cream 2 cups milk 1 teaspoon pure vanilla extract 2 cups gluten-free graham style crackers, broken into small pieces (like Kinnikinnick S’moreables)
In a saucepan, combine sugar, water, and cornstarch; stir until smooth, then add berries and lemon juice. Bring mixture to a boil, then immediately reduce heat to simmer uncovered for about 5 minutes. Remove from heat, cool to room temperature, cover and refrigerate 1 hour.
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Simple and delicious at any barbecue or picnic, baked beans are a must! This recipe features everyone’s favorite meaty addition, bacon.
½ pound all-natural, additive-free bacon (like Applegate), each slice cut into thirds ½ cup onion, diced fine 2 cloves garlic, minced 2 (15-ounce) cans baked bean style beans (like Bush’s beans, which are gluten and dairy/casein free) 2 Tablespoons yellow mustard ½ cup light brown sugar, firmly packed ¼ cup ketchup
Preheat oven to 350°F. Cook bacon over medium heat until fat areas appear to be cooked, but bacon is not crisp (it will finish cooking in the oven). Reserve 1 Tablespoon of the bacon fat.
Add onion to reserved bacon fat and cook about 7 minutes, until onion begins to become tender. Add garlic, stir and cook 1 minute.
Stir in beans, mustard, brown sugar and ketchup. Transfer to a casserole dish and top bean mixture with bacon pieces.
Bake approximately 45 minutes, remove from oven, let stand 20 minutes before serving.
1 ½ cups cooked and mashed butternut squash 4 eggs (or 3 flax eggs for vegan option)* ¾ cup coconut oil ½ cup honey ½ cup coconut milk 1 teaspoon coconut vinegar (or apple cider vinegar) 1 cup almond flour ½ cup coconut flour 1 teaspoon baking soda 2 ½ teaspoons baking powder or arrowroot powder ½ cup cacao powder ½ cup shredded coconut
I N G R E D I E N TS FO R COCONUT BUTTER FROSTING:
In another bowl, mix together almond flour, coconut flour, baking soda, baking powder, cacao powder and shredded coconut.
Now, mix contents of both bowls together and pour into baking pan.
Bake for 20-30 minutes or until brownies are fully cooked.
Allow to cool completely and then spread with coconut butter frosting
Mix 1 cup melted coconut butter by hand until smooth. Allow coconut butter mixture to cool and slightly stiffen.
Frost brownies with coconut butter frosting and sprinkle with coconut flakes.
Coat a 13x9 inch (33x22.9cm) pan with coconut oil. Mix together mashed butternut squash, eggs, coconut oil, honey, coconut milk and coconut vinegar in one bowl.
Preheat oven to 375°F.
1 cup coconut butter melted slightly ¼ cup coconut flakes
Recipe Yields: 12 Brownies Active Time: 10 minutes Cook Time: 30 minutes *For each flax “egg” combine 1 Tablespoon flaxseed meal + 3 Tablespoons warm water.
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By Chef Lisi Parsons
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By Chef Lisi Parsons
Creamy decadent coconut butter with crunchy macadamia nuts in every bite, these luscious treats are paleo approved as well as vegan, so everyone can enjoy these heavenly snacks.
1 Â˝ cups coconut butter (not coconut oil) 1 tablespoon coconut oil 1/2 cup crushed macadamia nuts 3/4 cup shredded coconut
Melt coconut butter in a saucepan over low heat.
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Add remaining ingredients and mix well.
When ready to eat, allow cups to remain at room temperature for 5-10 minutes.
Pour into silicon molds or muffin tins. Place in refrigerator until solid may take 30 minutes.
Recipes Yields: 8 pieces Active Time: 20 minutes Cook Time: 5 minutes
2 ½ cups almond flour ½ cup coconut flour 1 teaspoon baking soda 1 teaspoon sea salt 1 teaspoon cinnamon 1 cup shredded coconut (or dessicated coconut) + ½ cup for garnish 1 cup pecan pieces ½ cup melted coconut oil ¾ cup maple syrup 2 eggs or 2 flax eggs for vegan option 1 teaspoon pure vanilla extract (no added sugar)
Recipe Yields: 12 Blondies Active Time: 10 minutes Cook Time: 35 minutes
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Preheat oven to 350°F. Line a glass dish (approx. 11x6 inches) with parchment paper. Place coconut in a food processor or blender and blend until small pieces are formed. Next, mix together dry ingredients in one bowl. Mix wet ingredients together in another bowl. Now, add contents of both bowls together and mix well. Press onto parchment paper until evenly distributed. Bake for 25-35 minutes or until set. Garnish with ½ cup shredded coconut.
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By Chef Lisi Parsons
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Straight out of Billy the Kid Country, Ranchline lamb products are absolutely delicious for an on-the-go protein packed snack! Ranchline abides by a strict code of husbandry principles and practices that you can feel good about. Learn more www.ranchlineallnatural.com
These fun bowls feature cute baking slogans with a play on words and are available in pink, blue and yellow, each a different size. And despite the playful designs, these bowls are the same exceptional heirloom quality weâ€™ve come to expect from Mason Cash. I love them all!
03 It is difficult to pick a favorite flavor of Hint, but this season, blackberry is it! Pure water + a splash of natural flavor make for a refreshing choice for staying hydrated all summer long! Find your favorite flavor here: www.drinkhint.com
Avocado oil is excellent for high-heat cooking, and all oils from La Tourangelle are made in an artisan oil mill located in Woodland, CA, from California grown avocados. All their artisan oils are expeller-pressed, Non-GMO, all natural and delish! Learn more about La Tournangelle on their website. www.latourangelle.com
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Start the week off right with a healthy meal followed by a Paleo-friendly healthier sweet treat!
Hawaiian Chicken Kebabs Tomato Feta Salad Chocolate Coconut Brownies
Put dinner in the oven and sit back with a cool drink while the oven does the work for you with this simple, yet satisfying meal!
Oven Roasted Chicken (Cook chicken in a separate baking dish alongside baked beans, testing for a minimum internal temperature of 165F.) Bacon Baked Beans Green salad with your favorite gluten-free dressing
If you’re craving something sweet after this hearty Spanish-inspired meal, nibble one of the leftover Chocolate Coconut Brownies from Monday!
Spinach Mushroom Enchiladas Spanish Tomato Salad
Make this fast & light meal, ready in no time, for winding down near week’s end.
Crustless Caprese Quiche Crusty Gluten-Free French bread (Udi’s makes gluten-free French bread; find it in the freezer case at your grocery store.)
Everyone loves Pizza Friday, and now everyone can enjoy this family favorite with Paleo Pizza Bites!
Paleo Pizza Bites Steamed broccoli with a drizzle of olive oil & fresh rosemary Macadamia Butter Cups
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I SEE SNOW PEAS IN MARKETS THIS TIME OF YEAR, AND I ALWAYS WANT TO TRY THEM, BUT AM NEVER QUITE SURE HOW TO USE THEM. DO THEY NEED TO HAVE THE STRINGS REMOVED BEFORE EATING? THANK YOU!
Snow peas are one of the first crops planted and one of the first harvested, so you may see these as early as late spring in some areas. Raw, these flat green pods add a nice crunch to summer salads or as a â€œdipperâ€? for hummus. To enjoy them cooked, simply steam for a few minutes, or stir fry until pods become tender. There is a fibrous seam, or string, on one side, and in more mature peas, you may benefit from removing it by pulling it down from one end.
I SEE SOME RECIPES CALL FOR PLACING COOKED VEGETABLES INTO AN ICE BATH. WHAT IS THE PURPOSE FOR THIS?
Placing hot foods like vegetables into an ice bath helps stop the cooking process so that the food does not become overcooked. A good example of this is when cooking food like broccoli. Once cooked to the point of ideal tenderness, submerging the spears in an ice bath will stop the cooking process and prevent the broccoli from becoming overcooked. It is also a good idea to use an ice bath to cool down foods you are planning to store in the refrigerator or freezer, such as stocks and soups. Cooling these quickly in an ice bath by submerging their container into a mixture of ice and water prior to placing in your refrigerator or freezer can help reduce the risk of foodborne illness by getting the foods to a safe temperature more quickly.
WHAT IS A BOUQUET GARNI? HOW DO I USE IT?
A bouquet garni is simple a bundle of herbs, usually containing bay leaves and thyme, but other herbs, as well, depending upon the specific use. This bundle of herbs is typically called for in recipes for soup or stock, and is used as a flavoring to be removed prior to consumption. To make a bouquet garni, simply gather your herbs of choice, then tie with kitchen twine to secure, or enclose in cheesecloth, then add to your dish as directed in your recipe.
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Let’s do some word association. Paris. Croissants. Baguettes. Pastries. Crepes. Gluten. I spent four months in Paris before finding out I was sensitive to gluten. But when my husband and I went back to Paris five years later, I hadn’t eaten gluten in three years. I crammed granola bars and trail mix into my already-stuffed suitcase, thinking I’d be able to maybe eat some salmon somewhere, but not liking my odds. However, after lots of research, we finally arrived in the City of Light and spent two wonderful weeks eating well — completely gluten-free. Before I go any further, here’s a disclaimer: my husband and I have non-celiac gluten sensitivity. We don’t have celiac disease. We avoid gluten because it does terrible things to our bodies,
gf paradise at helmut newcake! but our situations aren’t as severe as those with celiac disease. All the advice below is applicable to anyone who needs to avoid gluten, however those with celiac should be careful about cross-contamination. But I’ll get into that shortly. Here are my researched and verified tips to enjoy the phenomenal Parisian cuisine – completely gluten-free.
1. BECOME FLUENT IN GLUTEN. French words that mean gluten is lurking:
1. Le gluten: gluten (In French, it’s pronounced glutenne) 2. Sans gluten (sawn glutenne): without gluten 3. le blé (luh blay): wheat a. Je ne peux pas manger de blé (djuhn puh pah mahnjay duh blay): I cannot eat wheat. b. Je suis allergique au blé (djuh swee aller jeek oh blay): I am allergic to wheat.
Our favorite finds from the guide:
helmut newcake 4. Farine (faireene): Flour a. Be aware that if you see the word farine, it’s safe if it’s followed by words like de riz (rice) or de mais (corn), but avoid the product if you see the phrase farine de blé (wheat flour). 5. Amidon transformé (ahmeedawhn transformay): modified wheat starch 6. Blé noir (blay nwahr): buckwheat, your new favorite ingredient—keep reading to find out why! 7. Sarrasin (Sairahsehn): another word for buckwheat 8. Merci (mairsee): thank you – you’ll need to know this one!
2. PURCHASE THE THOROUGH AND LIFE-SAVING GUIDEBOOK, THE GLUTEN-FREE GUIDE TO FRANCE BY MARIA ANN ROGLIERI, PH.D
This book is everything you’d want it to be—for celiacs who must be extra careful, this will be your bible. The author, who has written similar guides for other major cities, personally sought out and contacted the owners and/or chefs of every restaurant and hotel listed. Every single establishment has communicated that its staff understands what gluten is, what celiac is, and that it would be happy to accommodate gluten-free guests. The author even specifies whether or not one must call in advance to request a gluten-free
HELMUT NEWCAKE | 36 rue Bichat, 10th arrondissement Helmut Newcake is, as their sign says, a gluten-free paradise. Imagine rows of GF pastries, baskets of GF bread, and even lunch specials that change every morning based on what the chef finds at the market. That’s Helmut Newcake. Check their Facebook page each morning to see what’s on the menu, and then after lunch, grab a GF pastry to go and enjoy it on the banks of the Canal St. Martin right around the corner! You don’t need a reservation, but make sure you get there close to noon, when they open, in order to try their meals — they run out quickly!
delicious crepes at breizh café! RESTAURANT LE TRUMILOU | 84 quai de l’hotel de ville, 4th arrondissement This lovely restaurant is located on the right bank of the Seine, with a beautiful riverside view. We called ahead to make a reservation and alerted them that we were gluten-free. Once arriving, we reminded them, and the owner came out to tell us everything we could
eat on the menu. We both got steak, without the sauce, and it was incredibly delicious. BREIZH CAFÉ | 109 rue Vielle du Temple, 3rd arrondissement Breizh Café is an adorable creperie that’s very familiar with gluten-free requirements. We made a reservation, specified that we were gluten-free, and reminded the waiter when we arrived. The crepes were delicious and exactly what we needed — we ended up returning another day for lunch! The Breizh also has a little market next door where you can buy fresh buckwheat crepes and order to-go from their takeout menu. They provide English menus, as well, so ask if you’re wondering what’s in your meal.
3. LEARN TO LOVE BUCKWHEAT CREPES.
Buckwheat (blé noir, also known as sarrasin) contains no gluten. The best discovery we made in Paris was learning that savory (meal) crepes are prepared differently than sweet (dessert) crepes. Savory crepes are generally made from only buckwheat, while sweet crepes tend to use wheat flour. This means that wherever you go in France, you can eat a delicious crepe, as long as you make sure it’s purely buckwheat. I asked many confused creperies to prepare dessert crepes on buckwheat crepes for me, and enjoyed nutella banana crepes almost every night of the trip. For those with celiac disease, however, crepes may not be the best way to go. There most likely will be cross-contamination in the kitchen, as both sweet and savory crepes tend to be made on the same pan. However, if you ask the chef to clean the pan before making your crepe, it’s possible that you will get a completely safe, delicious crepe.
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meal, and our experiences doing so made it clear that the owners and chefs get these calls quite often and are eager to prepare delicious, gluten-free French cuisine.
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Our favorite part about discovering buckwheat crepes was that they’re available pre-made in most Parisian grocery stores! We made our own crepes almost every day for lunch and it was a great alternative to finding a gluten-free-friendly restaurant nearby.
organic, and a store with “bio” or “biologique” associated with it is probably a health food store. While the gluten-free options may be limited, they’re still there and you may find a quick granola bar to keep you going. Most bio stores also carry gluten-free bread; while it’s not as delicious as the real thing, it’s definitely better than its American cousin.
One note on savory crepes: Some creperies may mix some wheat flour into their savory crepe mix. It’s not common, but it’s always safer to ask before ordering!
6. ENSURE A DELICIOUS GLUTEN-FREE DESSERT WITH MACARONS.
restaurant in paris food the country is known for. (The service probably won’t improve, though, but that’s just France.)
perfect, gf macarons
5. KNOW YOUR GROCERY STORES.
Find a store that has “bio” (pronounced beeoh) in the name or on the window. Bio means
4. IF YOU’RE UNSURE, DON’T TAKE THE RISK.
Don’t be afraid to ask if something is gluten-free in a restaurant. If your server seems unsure, ask if you can speak to the chef. French chefs are artists, and wouldn’t want their masterpieces making their customers sick. They know everything that goes in their meals and are generally happy to make small changes (serving steak without the sauce, for example) or will recommend a meal that’s naturally gluten-free. However, they also have kitchens to run, so if a restaurant or cafe is packed, it may be safer to just order the salmon or salad. Additionally, in France, unlike the United States, customer is not king. Be grateful and apologetic for being a bother, and you’ll get the delicious
Allie Lemco Toren
These aren’t those little coconut balls you’re thinking of — those are macaroons. Macarons (macarawn) are delicious rich and crispy wafers with cream inside. Most of them are made entirely out of almond flour, so they’re naturally gluten-free! This isn’t a guarantee, though, so make sure you ask which macarons are safe for you to eat. Also, be prepared — they are pretty pricey. But honestly, you’re in Paris, and enjoying a delectable Parisian macaron is so worth the exorbitant cost. Gluten-free Paris is totally possible. Bon appetit!
Allie Lemco Toren is a producer for ShareWIK Media Group, a health and wellness production company focused on telling real stories to engage, educate and inspire consumers to make better health decisions. She lived in Paris for four months and recently returned for two weeks, where she discovered all that GF Paris has to offer. She’s written for travel blogs like Rolling Globe and France Revisited, and has produced segments on non-celiac gluten sensitivity and celiac disease for ShareWIK Media Group. Allie lives in Atlanta, Georgia with her husband.
FOOD SOLUTIONS MAGAZINE / JUNE ISSUE / PAGE 56
With warmer weather, we have more time to run, play and even swim with our furry friends, but we also need to be mindful of some potential dangers that face our pets when the temperatures rise.
Just because they wear a fur coat year round doesn’t mean dogs aren’t susceptible to the sun’s harmful rays. They can get a sunburn just like humans can. This is especially true for pets with white or very light fur, or those with thin coats. To keep your dog’s skin burn-free, be sure to apply a pet-friendly waterproof sunscreen, and don’t forget exposed areas like the nose, lips, and tips of ears where there is no (or very little) fur.
The heat of summer can lead to heat stroke, dehydration and burned foot pads. When temperatures rise, so can body temps. If your dog’s body temperature rises too high, a heat stroke can result. Remember, never leave your pet in the car in hot weather and do not exercise them outdoors in extreme temperatures. Keep pets hydrated by giving them plenty of cool, fresh water. If your dog spends lots of time outdoors, you can add ice cubes to the water to keep it cooler. Be sure you keep in mind hot surfaces can burn your pet’s foot pads. If you can’t comfortably walk barefoot on a surface, chances are your pet can’t either. If you live in extremely warm areas, take your exercise walks with your dog either early in the morning or late in the evening when sidewalks are cooler.
CHEMICALS OR TOXINS IN WATER
Most dogs love a cool swim in summertime, but the chemicals used to keep our pool water purified and toxins in lakes, rivers and streams can pose potential hazards for pets.
To prevent issues for your dog, be sure to give them a good rinse after swimming to remove harsh pool chemicals that can irritate skin, or to remove potential bacteria from natural bodies of water, and try to prevent dogs from drinking the water they are swimming in.
Just like their owners, pets are susceptible to airborne allergens such as mold and pollen. Symptoms such as itching/excessive scratching, a dry cough or sneezing may indicate allergens are irritating your pet. If you suspect
allergens are bothering your pet, speak to your veterinarian about allergens and potential medications to relieve symptoms during peak allergen months.
Fleas, ticks and mosquitos are the bane of every pet owner’s existence. Sadly, summer months are when these annoying parasites are most active and most likely to cause your pet problems. Be sure to protect your pet in advance with the appropriate protection for your pet’s size, breed and health condition.
Get more great kid-friendly gluten-free recipes from Katie in her book, Can I Eat That?
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By Katie Hardie
These fish bites are a great way to encourage children to be creative and get involved in the kitchen - plus brownie points for boosting their brainpower too!
250 grams (9 ounces) skinless plaice, cod or sole 2 large potatoes, peeled and cut into wedges Dash of olive oil, plus more for drizzling 10 grams (1/2 ounce) gluten-free cornflakes, finely ground 25 grams (1ounce) gluten-free bread crumbs Finely grated zest from Â˝ lemon 1 sprig parsley, finely chopped 50grams (2 ounces) corn starch or gluten-free flour 1 medium egg, beaten
Pre-heat the oven to 425F (220C). Using a sharp pair of scissors, cut the fish into a variety of shapes and lay them on a plate. Cover and place in the fridge while you prepare the bread crumbs and potato wedges. (Use the remaining fish to make popcorn sized fish finger shapes).
Cut the potatoes into chunky wedges and cook on a high heat in the microwave for approximately 6-8 minutes. Transfer to an oiled baking tray and drizzle with a little more olive oil. Bake in the oven for approximately 20-30 minutes or until golden brown and crispy.
Put the gluten-free cornflakes and bread into a food processor and blend into fine bread crumbs. Add the lemon zest and parsley and stir well, then empty into a bowl. In a separate bowl beat the egg.
Toss the shapes in the flour, then dip the egg and finally toss them in the breadcrumb and cornflake mixture until evenly coated. Lay the fish shapes on the oiled baking tray and lightly drizzle a bit more olive oil over the top.
Bake in the oven for 10-15 minutes depending on the thickness of the fish. Serve immediately with your childâ€™s favorite gluten-free mayonnaise, tomato sauce or ketchup.
While there is no conclusive scientific evidence that gluten is absorbed through the skin, I will take you through my step-by-step skincare routine featuring some of my favorite products that range from suitable for individuals with celiac disease, through to those who are GF through choice. After reading this, you’ll officially be on the inside track!
By Kavita Kaul Makeup Artist & Beauty Writer
Summertime! It’s FINALLY here! If you’re like me, that means lovely sunshine, fun times in the park…and super sensitive, reactive and maddeningly temperamental skin! Between allergies, grit and grime, humidity and the constant toing-and-froing into and from air-conditioned environments, it’s a stressful time for skin, the largest organ in the human body! As a Makeup Artist and Beauty Writer it’s my job to look after my own, and my clients’ skin, and for those who must, or choose to live
Conscious Skincare Orange Blossom Hydrolat
First up, I like to start my day with a facial mist, rather than a wash, as I don’t want to strip my skin of any natural oils that may be nourishing. I love the Orange Blossom Hydrolat from the aptly named Conscious Skincare for a refreshing, zingy start to the day. My next step is a facial oil that I like to mix with my moisturizer. A few drops of the NUDE ProGenius
NUDE ProGenius Treatment Oil
NUDE Radiant Day Moisturiser
Treatment Oil works wonders on my skin! Packed with Omegas 3,6, 7 and 9 my skin is calmer, smoother and there is definitely more elasticity. I put between 2-4 drops (depending on how much help my skin needs that day) in the Radiant Day Moisturiser; blend them together in my hands and massage away! It’s probably controversial but I personally sweep a little under my eyes too and save an eye cream for nighttime. Lastly, before my makeup, I never forget the all-important sunscreen! Now this is a tough one and I have broken out through trial and error, more times than I care to remember. My tried and true SPF product is California Baby Super Sensitive Broad Spectrum SPF 30+ Sunscreen. This lightweight, nongreasy sunscreen is perfect for getting through the day protected.
Need a pick-me-up? Pull out that Conscious Skincare Hydrolat Toner
California Baby Super Sensitive Broad Spectrum SPF 30+ Sunscreen.
Neal’s Yard Organic Shea Nut and Rosehip Lip Formula
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gluten-free, skincare products are a relevant concern.
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Learn more about kind and conscious skincare and more from Kavita on her blog.
Spritz for a quick lift wherever you are! My hands-down, go-to lip balm that I am never without is the Neal’s Yard Organic Shea Nut and Rosehip Lip Formula. The product takes a little warming up when you first get it, but it’s the only Lip Balm I’ve found that isn’t greasy, doesn’t disappear within 5 minutes, and really does moisturize my lips; it’s one of my desert island products! The Garden Mint & Bergamot Hand Lotion is also a great desk-side companion.
Once you’re home and ready to take off the day, it’s time for more Conscious Skincare. The Makeup Melt is a wonderfully light oil-based remover that makes taking off makeup a piece of cake. Containing organic and cold pressed sesame and castor oils, the refreshing eucalyptus, myrtle and rosemary oils make you feel like you’re at a spa! Massage this in, then follow the Gentle Face Wash and your skin will be left soft, and as squeaky clean as your conscience.
The Garden Mint & Bergamot Hand Lotion
Finally, my secret nighttime product is one close to my heart, as it was personally created by a wonderful Makeup Artist. Mun No. 1 Aknari Nighttime Dream Youth Serum contains precious prickly pear seed oil, revitalizing argan oil and luxurious, soothing rose oil. This potent potion is a radiance boosting, smoothing and conditioning oil that can also be used sparingly under the eyes to brighten those dark circles. Pair with NUDE Advanced Renewal Overnight Repair Mask and you have a nourishing, hydrating, replenishing, anti-aging extravaganza! If, like me, you usually despair at the sight of yourself in the morning, this combo will work its magic overnight, and bring you into the dawn of a new day where the mirror won’t be so scary first thing! And there you have it, an insight into my AM-to-PM skincare regime that will not only be good to your skin, but will ensure you know exactly what you’re using. Refreshing, isn’t it? Here’s to kind and conscious skincare.
NUDE ProGenius Treatment Oil
NUDE Radiant Day Moisturiser
Conscious Skincare Products mentioned are rated 0-2 on EWG’s SkinDeep Database Gluten Free Certified Organic Cruelty Free Synthetic Preservative, Sodium Laureth Sulphate, Paraben and Phthalates Free Green Packaging Nude Gluten Free (may have been processed in an environment containing Gluten) Cruelty Free Vegan California Baby Products mentioned are rated 0-2 on EWG’s SkinDeep Database Gluten Free Fragrance Free Water Resistant Hypoallergenic Vegan Neal’s Yard Certified Organic Cruelty Free Vegetarian Vegan - Garden Mint & Bergamot Hand Lotion Synthetic Fragrance, Paraben and Phthalates Free Non GMO Mun No.1 Aknari Certified Organic Gluten Free Synthetic Fragrance, Paraben and Phthalates Free Cruelty Free Vegetarian
California Baby Super Sensitive Broad Spectrum SPF 30+ Sunscreen.
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Cucumbers are associated with their cooling effects, which makes this cooling cucumber facial cream the perfect addition to your summer beauty routine when skin is exposed more to the sun and elements. To reap the antioxidant and anti-inflammatory benefits of this rich cream, apply and relax for 20 minutes before washing off.
IN YOUR BLENDER , COMBINE: 1/2 large cucumber, peel on 1 Tablespoon avocado 1 Tablespoon plain yogurt
Puree the mixture until smooth. Spoon into a bowl or jar and smooth onto face. Relax up to 20 minutes, then rinse with warm water.
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TOP 5 GLUTEN FREE SUNSCREENS
Summer’s here and skincare is at the top of the list! To help you keep your skin and your health protected all season long, here are five top picks for sunscreen, and they’re all gluten-free!
All Banana Boat sunscreens are gluten-free; however, some of their other products do contain gluten, so be careful to read labels before selecting other products from this company. HOT SAVINGS: Visit BananaBoat.com to snag a $1 off coupon on your next sunscreen purchase!
According to the company, all Coppertone sunscreen solutions are gluten-free. HOT SAVINGS: Coppertone offers an instant $1 off coupon on their website!
BLUE LIZARD AUSTRALIAN SUNSCREEN
All Blue Lizard products are gluten-free, as well as corn and nut-free, which makes it a great choice for individuals with additional food allergies. HOT SAVINGS: Check Blue Lizard’s Facebook and Twitter accounts for promotional offers and coupons.
JASON’S Jason’s Family Sunscreen Broad Spectrum formula is affordable, gluten-free and contains organic ingredients. Jason’s also carries a full line of certified gluten-free skin care products for the entire family.
KISS MY FACE
Kiss My Face prides itself on being a company that uses all natural ingredients in their sun protection products, as well as being 100% cruelty-free (no animal testing).
1. FREEZE IT.
Foods like berries, corn, peaches and peppers all freeze well. Be sure foods you freeze are completely dry prior to freezing to prevent frost forming. Use freezer type zip-top plastic bags or containers designed for the freezer. Remove air from bags/ containers before sealing to prevent frost forming. If you freeze berries in a single layer on a cookie sheet before placing into bags, they will maintain their shape and texture longer.
2. DRY IT.
Removing the moisture from foods prevents CONTINUED ON PAGE 68
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You donâ€™t have to waste another bit of fresh produce this summer. Here are three excellent ways to preserve those healthy fruits and vegetables to enjoy a taste of summer long after the temperatures cool and the garden is bare.
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CONTINUED FROM PAGE 67
spoilage. With modern food dehydrators, drying your farmers market finds is simple, but if youâ€™re not ready for the investment, foods can also be dried in your oven if it goes as low as 140F. To oven-dry foods like banana slices, fruit leather, chopped celery or onions, or sliced mushrooms, set your oven temperature to 140F (anything over this will cook the food, not dry it), place your sliced or chopped fruits and vegetables on lightly oiled drying racks (or a cookie cooling rack) and place in the oven with the door open a few inches. Dry fruits 1-2 hours, then turn and dry until the pieces do not appear to be moist. The time varies depending upon the fruit, vegetable and size of pieces you are using. Allow dried produce to cool completely before storing in airtight containers.
3. PICKLE IT.
Short-term refrigerator pickling is a fantastic way to keep summerâ€™s bounty fresh just a bit longer. While cucumbers are the first foods from the garden that come to mind when it comes to pickling foods, donâ€™t overlook other garden goodies like okra, green beans and even carrots. Start with cut-up (or small whole) clean vegetables, a basic pickling brine, then refrigerate for a week or two before enjoying to give the flavors time to come together. For each pound of fresh vegetables you want to pickle, combine the following in a non-reactive saucepan on the stove and bring to a boil: 1 cup apple cider vinegar 1 cup purified water 1/2 cup granulated white sugar 1 Tablespoon salt Once the mixture boils, remove it from the heat and pour over vegetables packed in heat-safe jars. Place lids on jars and cool to room temperature before refrigerating up to one month.
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Published on Jul 11, 2014
Published on Jul 11, 2014
Food Solutions Magazine is a monthly digital publication filled with fact-based insight, fresh perspectives and immediately useful informati...