Food Solutions Magazine June 2016

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TABLE OF CONTENTS

Health

Social Media is helping you get healthy. Learn how from new contributor, Daffnee Cohen.

22

Root Cause Medicine Dr. Vikki Petersen reveals there is a test for gluten sensitivity.

Food

Nutrition

10

36

Dr. Mark Hyman shares how women can bring hormones into balance without drugs.

14

Find out what’s in season for June for the best farmers market deals and get the recipes that will keep you cool all season.

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

Greek Bean Salad.......................................................................................42

Contributors................................................................................................... 6

Superfood Smoothie.................................................................................44

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

Grilled Tomato Steaks...............................................................................46

How Social Media is Keeping You Healthy......................................... 10

Grilled Fennel...............................................................................................48

Root Cause Medicine................................................................................ 14

Quinoa Kale Risotto...................................................................................50

3 Tips for Eating Clean this Summer.....................................................19

Black Bean Satay....................................................................................... 52

Check Up with Dr. Mark Hyman............................................................22

Pumpkin Muffins........................................................................................54

Healthy Grilling...........................................................................................30

Fennel Salad................................................................................................ 57

Recipes..........................................................................................................36

Ice Cream Pops.......................................................................................... 60

Tahini Fruit Bowl........................................................................................ 37

Summer Smoothie.....................................................................................62

Sweet Potato Almond Fritters...............................................................38

Fresh Fruit Popsicles.................................................................................66

Chermoula................................................................................................... 40

What’s in Season Now.............................................................................68

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GLUTEN FREE

Later this month, we welcome summer and if you’re as ready as I am, you’ll want to devour this issue in one sitting! We have several new contributors to introduce to you, each of them bringing fresh perspective and practical tips for making our gluten-free lives just a bit more pleasant. The recipes simply make my mouth water! From fritter to fennel, chermoula to satay, we’re definitely feeling the international influence of flavors. It’s so important to keep the flavor profiles of our meals varied so that we don’t get into a food rut, and I think the recipes in this month’s collection will help us do just that. You’ll also want to check out tips on healthy grilling and clean eating for summer. There’s nothing like firing up the barbecue and gathering in the back yard with family and friends when the weather is agreeable. I wish you the very best that summer has to offer! Stay in touch,

FOOD SOLUTIONS EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions

CONTRIBUTING WRITERS

Mark Hyman, MD Lisi Parsons Vikki Petersen Mikaela Reuben Sharon Palmer Cynthia Sass Erin Peisach Dr. Inna V. Desch Daffnee Cohen COPY EDITOR Jodi Palmer

PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 ADVERTISING SALES Joe Hildebrand 248.243.6970 Kristen LaBuda 717.574.3739 Kerry Harrington 561.222.3307 DIRECTOR OF CLIENT SERVICES Jody Baratz jody@foodsolutionsmag.com CHIEF TECHNOLOGY OFFICER Brian A. Yablon byablon@foodsolutionsmag.com TECHNICAL WEB DEVELOPER Dmitry Bogordsky ACCOUNTING accounting@foodsolutionsmag.com ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com INFORMATION REQUESTS info@foodsolutionsmag.com

ADVISORY BOARD

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

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Adios, gluten FIESTA FLATS – FLAT BOTTOM TACO SHELLS

Visit ORTEGA.COM/RECIPES

for meal ideas using our gluten-free Fiesta Flats and Taco Shells. ©2015 B&G Foods, Inc.


CONTRIBUTORS

chronic illness through a

American high schools about

underlying medical conditions

groundbreaking whole-systems

nutrition, fitness and mental

that may have previously been

medicine approach known as

resilience. He is a volunteer for

undetected. Dr. Rudert then

Functional Medicine. He is a family

Partners in Health with whom he

creates an individualized course

physician, an eight-time New York

worked immediately after the

of treatment tailored to each

Times bestselling author, and an

earthquake in Haiti and continues

patient’s unique set of needs.

internationally recognized leader in

to help rebuild the health care

Rather than just treating the

his field. Through his private

system there. He was featured on

symptoms of the disease, Dr.

practice, education efforts, writing,

60 Minutes for his work there.

Rudert believes the best results

LEIGH REYNOLDS recognized a

research, advocacy and public

need for high quality-gluten free

policy work, he strives to improve

nutritional supplementation so she founded Gluten Free Therapeu-

are achieved by getting to the CYNTHIA S. RUDERT, M.D.,

core cause of the problem and

access to Functional Medicine, and

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

treating the disease accordingly.

to widen the understanding and

Gastroenterologist in Atlanta,

Dr. Rudert sees patients from all

tics™. Leigh set out to make one of

practice of it, empowering others

Georgia, whose practice is

over the United States for second

the most beneficial gluten-free

to stop managing symptoms and

primarily devoted to the screening

opinion consults on a variety of

supplement lines available. With

instead treat the underlying causes

and following of patients with

gastrointestinal disorders.

high quality pharmaceutical grade

of illness, thereby also tackling our

celiac disease. With one of the

ingredients and scientifically

chronic-disease epidemic.

largest practices in the United

researched formulations Gluten

Committed to educating the public, patients and physicians about

Free Therapeutics™ is proud to

Dr. Hyman is Chairman of the

this commonly missed disorder,

offer its customers a superior line

Institute for Functional Medicine,

Dr. Rudert lectures throughout

of nutritional supplements called

and was awarded its 2009 Linus

the United States and Canada on

CeliVites.

Pauling Award for Leadership

celiac disease. She also lectures on

in Functional Medicine. He is

inflammatory bowel disease, irri-

currently medical editor at the

table bowel syndrome, pancreatic

Huffington Post and on the

exocrine insufficiency and small

Medical Advisory Board at The

States that manages adults and

intestinal bacterial overgrowth.

Doctor Oz Show. He is on the

teenagers with celiac, she has

Dr. Rudert is Medical Advisor for

Board of Directors of The Center

evaluated over 1000 patients with

the Celiac Disease Foundation, the

for Mind-Body Medicine, and a

celiac disease and gluten

Gluten Intolerance Group of North

faculty member of its Food As

sensitivity.

America and for the Gluten Free

Medicine training program. He is

Certification Organization (GFCO).

also on the Board of Advisors of

Dr. Rudert’s focus is identifying the

She is Medical Director for Atlanta

MARK HYMAN, MD has dedicated

Memhet Oz’s HealthCorps, which

core causes of gastrointestinal

Gluten Intolerance Group (GIG),

his career to identifying and

tackles the obesity epidemic by

issues with a comprehensive

and founder and president of the

addressing the root causes of

“educating the student body” in

evaluation enabling her to treat

Atlanta Women’s Medical Alliance,

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CONTRIBUTORS

the largest alliance of female

Marci is CEO of Food Majesty, Inc.

and police departments. She is also

the underlying root cause of the

physicians in the United States.

author of Reality Diabetes ~ type

a frequent contributor to fitness

patient’s health condition.

In demand as an expert in celiac

2, The Diet Game: Playing for Life!,

magazines and fitness web pages.

Practicing for over 20 years, Dr.

disease, she was the Keynote

The Divorced Woman’s Diet and is

www.wortheverychew.com

Petersen remains at the forefront

Speaker for multiple programs

contributor to Chicken Soup for

including the New England Celiac

the Soul Healthy Living Series

DR. VIKKI PETERSEN is con-

intolerance, which earned her the

Conference, co-hosted with the

Diabetes. Sloane is a nutrition and

sidered a pioneer in the field of

title of Gluten Free Doctor of

Beth Israel Deaconess Medical

disease counselor, speaks

gluten sensitivity and is acknowl-

the Year.

Center/Harvard, and national GIG

frequently in the community, is

edged in the U.S. for her contribu-

meetings. Dr. Rudert was the

coordinator of American Diabetes

tions to, and education of, gluten

She co-authored the book, The

advising physician for the popular

Association (ADA) programs, an

awareness in our country.

Gluten Effect, celebrated by other

television series House which

ADA Valor Award recipient and

leading experts in the field as a

featured a segment concerning

does radio, television and

huge advance in gluten sensitivity

celiac. Dr. Rudert is a former

magazine interviews. Marci is

diagnosis and treatment.

Assistant Professor of Medicine

passionate about her work and it

Dr. Petersen donates much of her

with Emory University. Learn more

shows when you meet her.

time to the community where she

of advances in the field of gluten

about Dr. Rudert and her practice

speaks about health awareness at

at DrCynthiaRudert.com.

corporate events in Silicon Valley, inclusive of Fortune 500 companies. She is a national lecturer, raA certified clinical nutritionist, and

dio personality and food blogger,

doctor of chiropractic, she is also

specifically on the topic of gluten

an IFM Certified Practitioner (Insti-

sensitivity and celiac disease.

tute for Functional Medicine). She co-founded HealthNOW Medical

She is on the advisory board

Center in Sunnyvale, California.

along with holding an associate

Chef LISI PARSONS, two-time

HealthNOW is known for using

editor at-large position at Simply

MARCI PAGE SLOANE, MS, RD,

author of gluten-free & Paleo

a multi-disciplined approach to

Gluten-Free Magazine. She has

LDN, CDE is a Registered and

Cookbooks, a recipe developer for

address complex health problems,

been interviewed by CNN Head-

Licensed Dietitian/Nutritionist and

fitness professionals, and a

many of which are rooted in

line News and Better Homes &

Certified Diabetes Educator in

diagnosed celiac. She also suffers

gluten intolerance. Patients travel

Gardens, amongst others.

south Florida. She grew up in New

from Hashimoto’s disease and

from all over the world to experi-

York City where she graduated

recovered from a disabling nerve

ence the best of what HealthNOW

from Columbia University with a

injury with the help of whole foods.

offers, combining internal medi-

double Master’s degree in

Lisi has worked as a personal

cine, clinical nutrition, chiropractic

Nutrition and Physiology.

trainer and meal planner for fire

and physical therapy, to identify

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JUNE / LETTERS TO EDITOR

I love your Paleo recipes! I’m just going gluten-free and trying to eliminate grains (even gluten-free ones) because of all the issues I’ve had with GI problems. Thank you for making good food available to all of us. ~ Janine, Delaware

Thank you for giving us a good balance of recipes and not always only desserts. Some other magazines just fill the pages with bread and cake and that’s not really what we should be eating in my opinion. I

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love having new ideas of dinner, quick & easy lunches, and even savory snacks. Great work! ~ Gladys, Ohio

When are you bringing back Gigi’s Editor’s Picks? I love knowing what she likes in a product and where we can find those items. Can we see that in coming issues, especially helpful before holidays because sometimes I buy gifts based off her recommendations. Thank you, ~ Gayle, Louisiana

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A GLUTEN-FREE WAY to start your day Start smart with a classic, comforting bowl of Cream of Rice. Every fat-free, cholesterol-free serving is packed with essential vitamins and minerals. And it’s always been naturally gluten-free.

AVAILABLE IN INSTANT AND STOVETOP VARIETIES Learn more at creamofrice.com or /CreamofRice

© 2015 B&G Foods, Inc.


SCIENCE

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SCIENCE

Connecting to positive resources via social media accounts surrounds you with information that can benefit you day to day.

THERE IS ABSOLUTELY NO DOUBT THAT THE AGE OF TECHNOLOGY, INSTANT COMMUNICATION AND SOCIAL MEDIA HAVE TRANSFORMED OUR LIVES. Some would argue for the better, others for the worse, but regardless of your thoughts on it, the change is present and evolving every single day. Because I am such an optimist, I like to see the Instagram feed as half full rather than half empty and I feel really positive about how the online world is helping us get healthy, get educated and get creative! Let me explain. 1. TOTAL AVAILABILITY. Have a Wi-Fi

connection? You’re good to go! How many times have you needed (or wanted - just as important) to look something up about a recipe, a symptom, ailment or why your dog keeps scratching? Exactly! As we become more experienced in our online skills, we learn to filter through how we deem things relevant, accurate, trustworthy and reliable. As we do, we are able to learn a lot about the things

we wish each and every day. It’s really a beautiful thing. Regardless of the time of day or topic, you can get all sorts of questions answered. 2. ENDLESS CONTENT. ENDLESS. You

can Google absolutely anything in the entire world and find tens of thousands if not hundreds of thousands of pages of information, images, videos etc. While I think we all tread cautiously about what we want to really internalize and trust, we have the opportunity to find resources, websites, newsletters, social media profiles, influencers and more that we really will come back to. It is highly unlikely that you’ll ever struggle to find what you’re looking for. (Isn’t it fun when you think you’re searching something random and realize tons of other people are also talking about this?) 3. COMMUNITY. This is one of my per-

sonal favorites. From Facebook groups to Twitter chats, to e-newsletters and webinars, we have the chance to engage

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BEAUTY

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SCIENCE

and engaging in a meaningful dialogue. Every marketer out there knows this and that’s great for you, the consumer. Never hesitate to engage with the people and accounts you follow. 5. TRUSTED SOURCES. Ahh, the beauty

of Facebook reviews, Google reviews, Healthgrades and Yelp. Some would argue that many people leave reviews primarily when they are angry or disappointed with the services they received, but I believe there’s a true paradigm shift happening in the reviews world. Bloggers and influencers are getting smarter about how they approach their fans and followers. They are asking for feedback early and continuously ensuring that they have the opportunity to capture positive feedback.

HEALTH

What does this mean for you? You get a more accurate read on the quality of whatever services or products you are looking into. with people from across the globe with similar interests as us. How phenomenal is that? Suffering with Fibromyalgia or celiac disease? Connect with tons of other people going through something similar and share ideas, recipes, resources and information. Trying a new workout for the first time? Find other people also trying the same workout and have someone to lean on. I can’t tell you how many times I found a new fun ingredient at the grocery store and searched that hashtag on Instagram to see how other people were using it. Brilliant! 4. ENGAGEMENT. Community is excel-

lent. Seeing conversations from other people and reading/watching content that is pertinent to you is awesome but the most beautiful part of it all? The REPLY you get from members in your community and influencers you follow!

Have a question for your favorite nutritionist or doctor? Just tweet them! Want to know how someone else lost 50 pounds? Comment on their Facebook post! Enjoy the types of foods someone prepares? Follow them on Pinterest! The premise of social media is exactly this. It’s about starting a conversation

I encourage you to look at the beauty and bright side of social media and how it can be a valuable resource in getting healthier and learning more about living well. ASK YOURSELF THESE QUESTIONS THE NEXT TIME YOU LOG ON:

• Are you connected to the people, accounts, profiles and resources that you really enjoy and learn from? • Do you follow mentally and physically motivational accounts? • Are you finding support in your digital circles? These are excellent guideposts for evaluating whether social media is helping you get healthy.

ABOUT THE AUTHOR

Daffnee Cohen is an online marketing expert, writer, fitness instructor and dog lover. Connect with Daffnee at www.DaffneeCohen.com and on Instagram @Daffnee.

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ROOT CAUSE MEDICINE

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ROOT CAUSE MEDICINE

MAINSTREAM LITERATURE CONTINUES TO STATE THERE IS NO BLOOD TEST FOR GLUTEN SENSITIVITY. WHILE IT MAY NOT BE PERFECT (BUT WHAT TESTS ARE?) SOME RESEARCHERS OFFER A DIFFERING OPINION, AND I WANT TO SHARE THOSE RESULTS WITH YOU. While there is no further argument denying the existence of gluten sensitivity, having a blood test that everyone can agree on has not yet occurred. In a 2012 study published in Clinical Reviews in Allergy & Immunology entitled “Serological Tests in Gluten Sensitivity”, the authors set out to characterize a potential pattern in blood testing that would be helpful in diagnosing gluten sensitivity as compared with celiac disease. They took 78 patients with gluten sensitivity and 80 patients with celiac disease, and retrospectively tested their blood for four standard tests, three of which are classically used for celiac disease, and one that is more commonly thought to be accurate for gluten sensitivity. For those of you who like the specifics, the tests used were: 1) IgG DGP-AGA (deamidated gliadin peptide antibodies) 2) IgA tTGA (tissue transglutaminase antibodies) 3) IgA EmA (endomysial antibodies) 4) IgG/IgA AGA (anti-gliadin antibodies)

AND THE WINNER IS...

Here are the findings: The IgG AGA test was the winner in detecting gluten sensitive patients—56.4% were positive. The test doesn’t rule out the presence of celiac disease however. 81.2% of celiac patients were also positive. The IgA version of the same AGA test yielded vastly different, although not

Receiving a complete panel of the appropriate tests is key to accurate diagnosis. unexpected, results. The test was elevated in only 7% of gluten sensitive patients while 75% of those with celiac disease were positive. Why is that not a surprise? IgA is found on the mucous membranes of the body where it is exposed to outside foreign substances: nose, lungs, GI tract, ears, eyes, etc.

Since celiac disease mostly affects the lining of the GI tract, it isn’t unexpected that the IgA part of the immune system might be most affected. But when you compared the “classic” celiac tests against the gluten sensitive patients, the results were rather definitive—only one gluten sensitive patient was positive for DGP-AGA and zero gluten sensitive patients demonstrated a positivity for tTGA or EmA. But the celiac individuals showed a positivity rate of 88.7%, 98.7% and 95% respectively for these three tests.

WHAT DO WE KNOW FROM THIS INFORMATION?

A couple of things: 1) Ensure that when you are tested you receive a complete panel of tests, including all those mentioned above. Additionally both the IgA and IgG versions should be included, especially for the AGA test. 2) When interpreting the tests, remember that you are doing more than just ruling out celiac disease.

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ROOT CAUSE MEDICINE

Look at several factors when building a case for gluten sensitivity: Blood test results, symptoms, reactions to eating gluten. FOR MANY DOCTORS THAT IS THEIR GOAL.

Despite international research knowledge to the contrary, many doctors still don’t appreciate the existence of gluten sensitivity. While no single test is perfect, if you’re suspecting celiac and you test positive for the classic celiac panel of tTGA, EmA and DGP-AGA, then you’ve likely identified your condition. If you know that you do poorly with gluten and test positive for AGA, especially the IgG version, and negative for the rest of the celiac panel, you can feel more assured of a gluten sensitive diagnosis. Some other tell-tale signs of gluten sensitivity, according to the researchers, are a varied clinical picture, meaning 16

many symptoms occurring at the same time. And while many of these symptoms are similar to another disease, IBS, the authors warn against considering gluten sensitivity as a subtype of IBS. The “extraintestinal” symptoms so common with gluten sensitivity are not typically seen in those patients suffering with IBS, making the distinction clear, in these researchers’ opinion. The common complaints associated with gluten sensitivity include: • abdominal pain, bloating, diarrhea, constipation • foggy mind, tiredness • eczema/skin rash • headache • joint/muscle pain • numbness of legs/arms • depression • anemia • together with a normal or mildly abnormal lining of the small intestine In conclusion, when you’re building a case for gluten sensitivity, you need to look at several factors: blood testing, symptoms, and reactions to eating and eliminating gluten. At HealthNOW Medical Center, we do each test above in

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order to get the most comprehensive diagnosis.

NEW INFORMATION ON CELIAC GENES AND GLUTEN SENSITIVITY

In the past, the rule of thumb was that “you could never have celiac disease if you didn’t carry the genes for it”. That remains true, but these researchers

ABOUT THE AUTHOR DR VIKKI PETERSEN, DC, CCN, Certified Functional Medicine Practitioner, is founder of HealthNOW Medical Center in Sunnyvale, CA. She has been awarded Gluten Free Doctor of the Year and authored the critically acclaimed “The Gluten Effect”. HealthNOW Medical Center is a destination clinic and treats patients from across the country and internationally. If your health is not to the level you desire, consider contacting them for a FREE consultation – 408-733-0400.



ROOT CAUSE MEDICINE

cited findings from 2010 that demonstrated a full 40-50% of gluten sensitive patients possess the same genetic profile as those with celiac disease— HLA DQ2 or DQ8. And with that we watch another stable datum ‘bite the dust’. This opens the door to a new interpretation of genetic testing that doctors should be aware of. Instead of being too quick to tell a patient that while they may have the genes for celiac disease, considering that their blood tests are negative for the disease they’re fine to eat gluten; we now understand that such genes can be present in a case of gluten sensitivity as well. And as we now know, the classic celiac blood tests would be negative in such a case. I believe we’ll be seeing a wide array of genes responsible for these diseases in the future. But knowing that almost half of those with gluten sensitivity demonstrate the exact same genetic profile as someone with celiac disease is important to know when a patient or their doctor is trying to make an accurate diagnosis. Based on this common gene profile, it is then not surprising to learn that gluten sensitivity can be found in celiac disease family members. In this study almost 13% of the gluten sensitive patients were first degree relatives of celiac patients.

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WHAT MIGHT THE FUTURE HOLD?

As a clinical nutritionist, I have been speaking of celiac disease and claiming the existence of gluten sensitivity for over two decades now. We continue to discover more and more about these conditions. One day there will be a near perfect test and one day we will readily and easily diagnose most all of those suffering. And that my friends, will be a good day! I hope you found this informative.

Find Out Your Gluten Sensitivity Level! Get diagnosed!—contact us at HealthNOW Sunnyvale Medical Center for a FREE CONSULTATION. Call (408) 733-0400 to schedule our medical clinic is located in Sunnyvale, CA. If you are not local to us, our DESTINATION CLINIC treats patients from across the country and internationally. We will help you find the underlying root cause!


NUTRITION

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NUTRITION YELLOW SQUASH – to garner all the health benefits of summer squash, skip microwaving and boiling and steam them. You’ll get more nutrient bang for your buck if you do!

ORANGES – low calorie, low glycemic value and off the chart with vitamin C, oranges make the perfect portable snack.

GREEN BEANS – rich in antioxidants and other nutrients, green beans are an excellent source of silicon, a mineral needed for bone health.

TOMATOES – an endless supply of carotenoids and other vital antioxidants are what you’ll get when you add summer tomatoes to your plate!

Summer is a great time of year to get started with a clean eating program. What does clean eating really mean? No, it is not eating all your favorite foods while simultaneously cleaning your house, but it is eating fresh foods that are as minimally processed as possible. Think of the difference between eating an apple versus applesauce versus apple pie. Clean eating would say “Let’s eat the apple!”

BLUEBERRIES - low in calories and full of antioxidants, blueberries are a great snack or addition to breakfast.

There is no denying the nutritional value of clean eating as nutrients are stripped from foods during processing. People tend to naturally gravitate toward fresh produce items that help to cool the body during hot summer months. For example, colorful salads, fruits and vegetables, and smoothies. Summer also means more availability to local fresh produce compared to the winter and early spring months as Mother Nature comes into full bloom.

Here are my top 3 tips to eating clean and in-season this summer:

1 - STOCK UP

If fresh food is not within reach and plentiful in your kitchen, then you are much less likely to eat it. The best way to ensure you consume a certain food is to have it available to you. Go check out a local farmers market and stock up on berries, peaches, greens, onions, melons, cucumbers, tomatoes, etc. Buy enough fresh produce to last for the week. If you cannot make it to a farmers market near you, buying produce at the grocery store is also a great option and may work better with busy schedules. Any food that is not consumed during the week can go into the freezer for later use, but try to make a habit of finishing the stock.

2 - CLEAR IT OUT

This tip can be explained using this question sequence: If someone offered you the choice between [insert favorite dessert] and a piece of celery, which one would you

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NUTRITION

ABOUT ERIN:

Erin Peisach, RDN, CLT is a Baltimore based nutritionist specializing in Functional and Integrative approaches customizing personalized nutrition plans for individual clients.

choose? If you picked your favorite dessert, then you would be like most humans. However, if someone offered you the choice between [insert favorite fruit] and a piece of celery, which one would you choose? Most would pick their favorite fruit. The point of this activity is to highlight the idea that if you stock up your kitchen with fresh produce but still have all the tempting treats around, you may not gravitate toward eating the fresh produce. If you clear out the tempting treats you will be much more likely to consume your fresh produce. Take the time to clear out foods you do not feel are in line with your clean eating program. As the cliché goes, out of sight, out of mind.

3 - JAZZ IT UP

We love to engage in exciting foods and sometimes fresh produce does not seem as tempting as more processed foods. Make fresh food exciting by playing around in the kitchen with new flavor combinations, textures, and preparation techniques.

Have you ever noticed mint makes melons taste amazing? Have you ever spiralized zucchini, carrots, or beets to change the texture and make “pasta” noodles? Have you tried making a salad using each color of the rainbow (red, orange, yellow, green, purple, and blue)? For a full list of seasonal produce visit Fruits and Veggies More Matters. I encourage you to adopt a diet that consists of minimally processed, fresh, local foods. For more tips on eating well and staying healthy follow my blog, Nutrition by Erin.

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NUTRITION

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CHECK UP WITH DR. MARK HYMAN

OF COURSE NOT! The suffering related to your reproductive life cycle is unnecessary. It is not a result of bad luck; it’s due to bad habits, such as drinking alcohol and smoking; eating a high-sugar and refined-carbohydrate diet; consuming dairy and often, gluten; not exercising enough; being exposed to environmental toxins; and being chronically stressed. To think that 75 percent of women have a design flaw that gives them PMS and requires medical treatment is just absurd. To think that women have to dwindle, shrivel, and lose emotional, physical, and sexual vitality is a burdensome, self-fulfilling prophecy.

“MY HORMONES FEEL SO OUT OF BALANCE” A FEMALE PATIENT WILL TELL ME. “I’M TIRED OF FEELING CRAPPY AND TERRIBLE ALL THE TIME. DO I NEED TO DO HORMONE REPLACEMENT TO FEEL BETTER, OR IS THERE A NATURAL WAY TO GET MY HORMONES IN BALANCE?” I hear it often, as hormone imbalances are epidemic these days. When talking about hormones, I want you to think of a symphony. All of them interact, so when one gets out of whack, others quickly follow. There are many key players in this orchestra –adrenals, thyroid, insulin – but here, we’re focusing on women’s sex hormones. While many things can cause an imbalance in our sex hormones, the good news is that many women can fix these imbalances without medications. You might never know this from conventional medicine, which seems to subscribe to the idea that women are destined to suffer throughout their reproductive life. Women suffer from mood and behavior swings resulting from the three P’s: Puberty, premenstrual syndrome (PMS),

Gluten, dairy, stress and lack of sleep are just a few of the contributors to hormonal imbalance in women. and peri-menopause (the years leading up to and just after their final period), or the three M’s: menstrual cramps, menopause and mental anxiety!

ARE WOMEN’S BODIES DEFECTIVE? Why do sex hormone levels drop up to 90 percent during the aging process? Are women destined to suffer from impaired mood, muscle loss, poor sleep, memory difficulties, and sexual problems?

We now have endless examples of balance and thriving at any age. An 81-year-old female patient once told me, with a twinkle in her eye, about her new boyfriend and their wonderful love life! Thriving is possible at any age and it doesn’t always have to result from a pill.

ABOUT THE AUTHOR MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach called Functional Medicine. He is a family physician, a eight-time New York Times bestselling author, and an international leader in his field. Through his private practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symptoms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic. To learn more about Dr. Hyman and Functional Medicine, visit drhyman.com

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NUTRITION

Simply put, PMS, menopausal symptoms, and other problems are all signs of imbalances in your sex hormones. They are not the result of mutant genes that destroy our sexual vitality as we age. Instead, they are treatable symptoms of underlying imbalance in one of the core systems in your body. Get your sex hormones back in balance, and these problems will usually disappear.

Dairy and gluten are among the most common food sensitivities that you might benefit from eliminating them from your diet.

THE TRUTH IS: WOMEN DO NOT NEED TO SUFFER.

The suffering related to your reproductive life cycle is unnecessary.

QUIZ

Instead of immediately resorting to a hormone replacement (which might be your conventional doctor’s first line of treatment), you need to figure out the “why” – what is causing the symptoms. If you find that you do need hormones, then you need to find the way to replace them that most aligns with your body – low dose, topical, bio-identical, short duration.

Most of us are living life completely out of balance. Unfortunately, many symptoms we come to accept as “normal” are just signs of imbalance, and the type of imbalance that affects almost everyone in our society is hormonal imbalance. These and other imbalances are all fixable.

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CONTINUING ON PAGE 26

In other words, figure out what creates these imbalances – and treat the underlying problem. That’s where Functional Medicine comes in: You treat the underlying cause(s), create balance, and symptoms get better.

DO YOU STRUGGLE WITH OUT-OF-BALANCE SEX HORMONES? When female patients suspect sex hormones might be out of whack, I ask them to self-evaluate using this quiz:  I have premenstrual syndrome.  I have monthly weight fluctuation.  I have edema, swelling, puffiness, or water retention.  I feel bloated.  I have headaches.  I have mood swings.  I have tender, enlarged breasts.  I am depressed.  I feel unable to cope with ordinary demands.  I have backaches, joint, or muscle pain.  I have premenstrual food cravings (especially sugar or salt).  I have irregular cycles, heavy bleeding, or light bleeding.



NUTRITION

 

I have facial hair. I have been exposed to pesticides or heavy metals (in the food, water, and/ or air).

Score one point for every time you answered “yes,” and then check out how you scored using the scale below: 0 TO 9 – You may have a mild sex hormone imbalance. 10 TO 14 – You may have a moderate sex hormone imbalance. 15 OR MORE – You may have a severe sex hormone imbalance. Now that you have determined the severity of your imbalance, let’s talk about the one thing you can do today to begin treating your symptoms.

CONTINUED FROM PAGE 24

QUIZ

THE RIGHT DIET BECOMES YOUR NUMBER-ONE RESET BUTTON

      

        

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I am infertile. I use birth-control pills or other hormones. I have premenstrual migraines. I have breast cysts or lumps or fibrocystic breasts. I have a family history of breast, ovarian, or uterine cancer. I have uterine fibroids. I have peri-menopausal symptoms (hot flashes, mood swings, headaches, irregular cycles, heavy bleeding, fluid retention, breast tenderness, vaginal dryness, brain fog, muscle and joint pain, low sex drive, weight gain). I have hot flashes. I feel anxious. I have night sweats. I have insomnia. I have lost my sex drive. I have dry skin, hair, and/ or vagina. I have heart palpitations. I have trouble with memory or concentration. I have bloating or weight gain around the middle.

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Balancing your hormones is a process, and sometimes it has little twists and turns. But by sticking with it, you can become vital, happy, alert, brilliant, and thriving. Your diet is the foundation that helps balance your sex hormones. The first step involves removing the bad stuff. We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsened PMS and all hormonal imbalances – including menopause. Imbalances in your hormones are triggered by bad food. If you eat sugar, you’ll produce more insulin, more estrogen, and more testosterone. Any type of flour and sugar can lead to these imbalances. Dairy and gluten are often triggers for inflammation and hormonal imbalances. Xenobiotics or environmental chemicals like pesticides in our food can act like powerful hormone disruptors and trigger our own hormones to go out of balance. Dairy is one of the biggest triggers of hormonal imbalances because of all the hormones found naturally in milk and


To think that women have to dwindle, shrivel, and lose emotional, physical, and sexual vitality is a burdensome, self-fulfilling prophecy.

CHECK UP WITH DR. MARK HYMAN

REDUCE OR ELIMINATE ALCOHOL. Alcohol – yes, even red wine – jacks up estrogen and increases chances of cancer.

HOW TO DO HORMONE REPLACEMENT THERAPY SAFELY

OTHER STRATEGIES TO BALANCE YOUR SEX HORMONES Diet aside, there’s a lot you can do to balance your sex hormones without resorting to medication.

SUPPLEMENT SMARTLY.

because of the hormones and antibiotics added to milk. Even organic milk can come from pregnant cows, jacking up hormone levels. In fact, dairy has over 60 hormones that can contribute to imbalances. Dairy and gluten are among the most common food sensitivities that you might benefit from eliminating from your diet. After removing the bad stuff, you will want to replace it with good stuff. Eat a whole, real, unprocessed, organic, mostly plant-based diet with organic or sustainably raised animal products. When you focus on this type of diet, you minimize intake of xenoestrogens, hormones, and antibiotics. Taking simple steps like choosing organic food and drinking filtered water can hugely impact hormone balance. To reset female hormones, focus on specific hormone-balancing foods. Increase certain foods like flaxseeds, cruciferous veggies, good fats, and traditional organic non-GMO whole soy foods (tofu, tempeh, miso, natto, and edamame). Add 1 to 2 tablespoons of ground flaxseeds a day to your diet.

Fish oil and additional vitamin D and B vitamins help balance estrogen. Take these in addition to a good multivitamin and mineral with sufficient calcium and magnesium. Probiotics, antioxidants and phytonutrients (vitamin E, resveratrol, curcumin, n-actetyl cysteine, green tea, selenium), and the anti-inflammatory omega-6 fat (GLA or gamma linoleic acid) can help balance sex hormones.

EXERCISE. When you exercise, you have less PMS and other problems. Find something that you love to do. Running, long walks, weight training, dance, or any other form of movement that you enjoy.

REDUCE STRESS. Chronic stress can trigger or exacerbate hormonal imbalances. The key here becomes finding something that works for you to reduce stress. That might include meditation, yoga, tapping, therapy, or finding a creative or expressive outlet.

SLEEP WELL. Insufficient sleep can adversely impact PMS, menopause, and other conditions. Getting eight hours of quality, uninterrupted sleep every night is one of the best things I can think of to balance hormonal levels.

For 50 years, hormone replacement therapy was thought to be the fountain of youth that would keep women “feminine forever” until it was found that unopposed estrogen increased the incidence of uterine cancer eight-fold. For more than three decades, women were the subject of widespread experimentation founded on absent or weak evidence, creating unnecessary harm through increases in uterine, breast, and ovarian cancer, as well as heart attacks and strokes. These methods provide a temporary solution to intractable (and often transient) menopausal symptoms. Despite potential drawbacks, there are some cases in which hormone replacement and medications are helpful and even necessary for women whose symptoms are unmanageable. Occasionally, despite lifestyle therapies – diet, exercise, stress reduction, nutrient supplementation, and herbs – hormone therapy can be lifesaving (as well as mood- and brain-saving). Only a physician knowledgeable and experienced with bio-identical hormone therapy should prescribe them. I recommend if you go that direction, talk with a knowledgeable functional practitioner who could discuss the pros and cons of hormone therapy so you make the most informed decision. If you believe hormone replacement therapy might be necessary for you, please discuss the pros and cons with your Functional Medicine practitioner. Wishing you health and happiness, Mark Hyman, MD

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NUTRITION

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NUTRITION

AHH, THE WARM SUNNY DAYS ARE HERE AGAIN! OUR THOUGHTS TURN TO OUTDOOR FUN AND BARBECUES - A QUINTESSENTIAL AMERICAN PASTIME. THE USA HAS BEEN MY HOME NOW FOR A WHILE AND I, TOO, LOVE GETTING TOGETHER WITH FRIENDS AND FAMILY OVER A TASTY MEAL OF GRILLED MEAT. MY MOUTH IS SALIVATING AS I WRITE THIS. Unfortunately, as you may know, grilling creates chemical compounds that are quite harmful to your health. In fact, grilling has been associated with certain types of cancers, such as breast, prostate, and pancreatic (one of the nastiest). But don’t worry, I’m not going to tell you to give up summer cooking on coals and fire. I’m just going to teach you how to do it in a healthier way. So read on, my dears. First, let me remind you what happens when you cook meats on high temperatures, like on fire, direct coals, or smoking hot air. When meat is exposed to high temperatures to the point of charring, pernicious chemical compounds form. These chemicals include heterocyclic amines (HCAs), advance glycation products (AGPs), and polycyclic aromatic hydrocarbons (PAHs). HCAs are found in especially high concentrations in those burned, blackened surface areas; these are the same cancer-causing HCAs found in cigarettes. AGPs, which are formed throughout the meat when it’s cooked at high temperatures, age you because they cause oxidative stress on the body. PAHs are transferred to the cooking meat from the excessive smoke that is produced when fat drips into the heat source.

Combine antioxidant rich foods with grilled meats to neutralize any negative effects of grilling.

Like HCAs, PAHs are proven carcinogens (cancer-causing agents). Unsurprisingly, several studies have found that people who preferred charred and well-done steaks had a greater cancer risk than people who preferred their steaks rarer. So let’s keep the production of all these nasty chemicals down.

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NUTRITION

HERE ARE FIVE WAYS TO MAKE YOUR SUMMER GRILLING EXPERIENCE HEALTHIER (OR AT LEAST LESS UNHEALTHY): 1. Cook on indirect heat. 2. Soak meat in acidic sauces. 3. Eat antioxidant-rich foods with grilled meat. 4. Cook as little as possible. 5. Choose quality meats.

CO O K O N I N D I R EC T H E AT

So let’s talk about these five steps and why they will help protect your body.

1. COOK ON INDIRECT HEAT. Instead of placing your food on the grill directly over the heat source (wood, charcoal, or gas), place your food to the side of the heat source, putting a drip pan under your food, and close the lid of the grill. This prevents contact between the flame and the food, in particular during those inevitable flare-ups, so the food cooks comparably to the much healthier technique of oven roasting. Indirect-heat cooking is slower, but doesn’t create burned areas, doesn’t cause flare-ups, and because the fat drips onto the drip pan rather than the heat source, it reduces the amount of PAH-containing smoke.

2. SOAK MEAT IN ACIDIC SAUCES. Soaking meat in an acidic sauce, like something with lemon, lime, or vinegar, significantly reduces the amount of HCAs and AGPs in grilled meat (by as much as 95%-97%). Furthermore, acidic sauces help prevent the growth of harmful bacteria on meat, tenderize the meat, and make it more readily digestible. Don’t buy those commercial sugar-containing BBQ sauces though, because they have been found 32

S OA K M E AT I N AC I D I C S AU C E S .

Choose high quality grass-fed, all-natural, and preferably organic meat for your summer grilling.

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to actually increase the amount of carcinogenic chemicals in grilled meat. Rather, make your own acidic sauce and add anti-cancer spices like turmeric or garlic to make it even healthier. Or, you can soak your meat in red wine or beer, which is a good alternative.

3. EAT ANTIOXIDANT-RICH FOODS WITH GRILLED MEAT. I told you that grilling might introduce age-promoting substances in your body. To neutralize that effect, add some summer foods that contain high amounts of antioxidants to your grilled meal. A food that comes


g ” n i z a a“ m CHRISTINA says,

The chocolate chips and cookies are amazing! My children have a dairy allergy, so it’s nice to be able to find safe and yummy alternatives for them at the store.

always free-from: gluten, wheat, dairy, peanuts, tree nuts, egg, soy, fish & shellfish

eat freely, CHRISTINA

find us in the

gluten-free aisle #eatfreely

enjoylifefoods.com


NUTRITION

immediately to mind is the berry. Courtesy of Mother Nature, berries are an amazing source of nutrients and antioxidants, and in the summer is it easy to find them fresh, such as at a fruit stand. Cook some fresh veggies on the same grill, too. Did you know that grilled veggies do not tend to form the same harmful chemicals as grilled meat? Also remember that spices are your friend. And don’t forget that glass of red wine both for its antioxidants benefit and for the great sex afterwards! :)

4. COOK AS LITTLE AS POSSIBLE. As I already mentioned, the more meat is grilled or barbecued, the more harmful chemicals are created. Furthermore, your body has a relatively harder time digesting over-grilled meat due to its chemical composition, so it stays in your intestinal tract longer than less-grilled meat. Undigested pieces of meat can remain in the crypts of your gut and become a source of toxicity. I want your gut to be healthy, not toxic. Remember Hippocrates’s words, “All Disease Begins In The Gut.” I agree with that, but that’s a topic for another article.

5. CHOOSE QUALITY MEATS.

ABOUT DR. INNA:

Dr. Inna is a Medical Doctor from Eastern Europe. Her two main passions in life are health and people. She has spent the last 25 years researching and working in various arenas of health and medicine, both in Eastern Europe and the United States. She now lives in New York City and runs her own health advisory business, serving as a Personal Health Advisor to private clientele who come from all walks of life for her advice to find their health. www.mydoctorinna.com

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And last but by no means least, please make sure you obtain high quality grass-fed, all-natural, and preferably organic meat. Ideally, I would love for you to find a small reputable farm from which to buy meat. The quality of meat - literally, its composition - makes a huge difference. And by the way, you can worry much less about that warning to thoroughly cook meat to prevent food poisoning if you buy your meat from a reputable source. Personally, I worry more about the dangers of cancer-causing chemicals in overcooked grilled or barbecued meat than I do about food poisoning in less-cooked meat.

Summer grilling is fun, and I would never want you to give up something fun. But please keep my five tips in mind so you can enjoy both yummy grilled meals and continued good health!



FOOD / JUNE

New contributors, international flare, grilling and more! That’s what you’ll find in the following pages and it’s guaranteed to make your mouth water! Fresh and fast dishes like grilled tomato steaks and fennel will compliment any barbecue main dishes you make this summer. Smoky Chermoula with Spaghetti Squash and Greek Bean Salad will inspire your inner traveler. And just when you think you’ve run out of healthy smoothie recipes, our crafty chefs come to your rescue. Check out the Antioxidant Smoothie and Superfoods Smoothie recipes in this issue and blend those up for a nourishing breakfast on the go or afternoon pick-me-up. There’s so much to enjoy in this month’s recipe section, so sit back, get your grocery list out and plan those summer meals!

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FOOD

Almond Butter Tahini Fruit Bowl C R E AT E D BY MIKAELA REUBEN

Makes 4 servings

INGREDIENTS

• 1 tablespoon chia seeds • 3 tablespoons honey • 1/4 cup tahini • 1/2 cup + 2 tablespoons smooth, unsalted almond butter • 1/4 teaspoon sea salt • 2 tablespoons lemon juice • 1 teaspoon cinnamon • 6 cups berries (chopped if needed)

DIRECTIONS

Mix chia seeds with three tablespoons of water in a small bowl, stir, and let sit for at least 10 minutes. Combine the honey, tahini, almond butter, salt, lemon juice and cinnamon in a mixing bowl and stir well.

Taste the mixture and add more salt, honey, cinnamon or lemon if desired. Fold in the chia seed mixture and mix well. Assemble 1 1/2 cups of fruit into a dish and serve covered with 1/4 cup of the almond butter tahini mixture.

ABOUT MIKAELA: Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continuously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.

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FOOD

Sweet Potato Almond Fritters CILANTRO

S W E E T P O TAT O

C R E AT E D BY MIKAELA REUBEN

Makes 4-5 servings (20 fritters total)

INGREDIENTS

• 3 cups peeled and grated sweet potato (about 3 medium sweet potatoes) • 1 cup finely chopped white onion • 1 1/2 teaspoons pressed garlic • 1 1/2 teaspoons sea salt • 1 cup almond meal or almond flour • 1/2 cup finely chopped fresh cilantro leaves • 1 teaspoon ground pepper • 2 eggs • 1 tablespoon olive oil (for greasing cookie sheet) • 1/2 cup sliced almonds • Optional for dipping: hummus or tahini sauce 38

DIRECTIONS

Position a middle rack in the oven and preheat to 375°. In a mixing bowl, combine sweet potato, onion, garlic, salt, almond meal/flour, cilantro and pepper. Stir in eggs. Using clean hands, mix the contents of the bowl together well, then scoop heaping tablespoons of packed-puck shaped fritters and place equidistant from one another onto a cookie sheet that is greased with one tablespoon of olive oil. Sprinkle the tops of the fritters with sliced almonds. Bake for 30 minutes, then turn over each with a spatula. Place back in

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the oven for an additional five minutes. Let cool for five minutes and serve. Enjoy the fritters on their own or with hummus or soy-based sauce for dipping.

ABOUT MIKAELA: Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continuously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.


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FOOD

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FOOD

Chermoula Spaghetti Squash Smoky

with

C R E AT E D BY MIKAELA REUBEN

ALMONDS

Makes 4 servings

INGREDIENTS

pepper and paprika and blend until smooth. Taste and adjust if needed.

• 1 medium (approx. 4 pound) spaghetti squash • 3 tablespoons of slivered almonds • 1/2 cup fresh cilantro leaves • 1/4 cup olive oil (plus extra to drizzle) • 1 teaspoon pressed garlic • 2 teaspoons harissa powder or chili powder • 3 tablespoons lemon juice • 1 1/2 teaspoons sea salt • 1/2 teaspoon ground pepper • 3/4 teaspoon smoked paprika • Lemon zest

Serve one cup squash with 1/4 cup of the chermoula, massaged gently through squash. Drizzle with olive oil, sprinkle with salt, pepper, the additional tablespoon of roasted almonds and lemon zest and enjoy immediately.

DIRECTIONS

Preheat oven to 375°. Prick the squash all over with the tines of a fork. Place foil on a rimmed baking sheet, and place the squash on its side in the preheated oven. Bake for about one hour, or until soft to the touch. Turn once mid-baking. Remove squash from the oven. Let cool for about 10 minutes, then slice it horizontally, and scoop out and discard the seeds and pulp. Separate strands with a fork and set aside. Spread almonds in one layer on an ungreased, rimmed baking sheet and lower oven temperature to 360°. Bake for 10 to 15 minutes, stirring occasionally, until golden and set aside.

In a blender, add two tablespoons of the roasted almonds (set aside one tablespoon for garnish), cilantro, oil, garlic, powder, lemon juice, salt, ABOUT MIKAELA:

ALTERNATIVELY, YOU CAN COOK SPAGHETTI SQUASH IN THE MICROWAVE IF YOU’RE SHORT ON TIME. SIMPLY HALVE, SCOOP OUT SEEDS, WRAP IN CLEAR WRAP AND COOK ON HIGH 7-8 MINUTES, UNTIL TENDER.

Mikaela Reuben is a culinary nutritionist and chef for many notable names in Hollywood. Her hunger for adventure has led her around the globe as she continuously explores various cultures to find new ingredients, health benefits, recipes and beautiful culinary traditions. She uses her knowledge of the body and cultural healing traditions to empower people to live with happiness and health, in balance and harmony with their true self.

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FOOD

GreekBeanButter Salad C R E AT E D BY S H A R O N PA L M E R, R D

Makes 8 servings

INGREDIENTS

• 1 pound butter beans, dried (may substitute large lima beans) • 8 cups water • 1 vegetable bouillon cube • 4 green onions, diced • 1 cup small tomatoes, halved • 1 bell pepper (red, green, or yellow), coarsely chopped • ⅔ cup olives (Greek, if possible) • 2 cloves garlic, minced • 2 small lemons, juiced • 1 ½ tablespoons California Olive Ranch extra virgin olive oil • 1 ½ teaspoons oregano • 2 tablespoons capers, rinsed • Black pepper and sea salt to taste

DIRECTIONS

Soak beans in water overnight. Drain water and add beans to a large pot. Cover with 8 cups water and add 1 vegetable bouillon cube. Place lid on pot and simmer for about 1 ½ hours, until tender yet firm. Drain any leftover liquid and cool. Place beans in a large bowl and add onions, tomatoes, pepper, olives, garlic, lemon juice, olive oil, oregano and capers. Combine well. Season with pepper and sea salt as desired. Serve at room temperature or chill until serving time. 42

“My recent trip to Greece inspired this bean salad, featuring clean, pure Greek essentials: olives, tomatoes, peppers, onions, capers, oregano, and lemons. It’s so easy to whip up, and it’s a perfect cool, protein-rich salad this time of year.” - Sharon

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ABOUT SHARON PALMER:

Sharon has created an award-winning profession based on combining her two great loves--food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods and sustainability.


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FOOD

ABOUT CYNTHIA:

Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.

Superfoods Smoothie BY CYNTHIA SASS

Makes 1 serving

INGREDIENTS

• 1 cup vanilla almond milk • 2 tablespoons almond flour • 2 tablespoons unsweetened cocoa powder • 1/2 tablespoon chia seeds • 1/2 teaspoon ground cinnamon • 1 scoop unsweetened pea protein powder • 1 cup (loose) chopped kale • 3/4 cup frozen cherries • Handful ice cubes

DIRECTIONS

Place all ingredients in a blender and blend until smooth.

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“Workouts take time, which can leave fewer minutes in your day for meal prep. But to live and fuel like an Olympian you can’t compromise on optimal nutrition. Fortunately you can get a healthy balance of everything your body needs for exercise recovery in liquid form. Keep these ingredients on hand and you’ll be able to whip up a sip-able meal chock full of superfoods in minutes.”

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FOOD

Recipe Yields: 4 servings Active Time: 10 minutes

INGREDIENTS:

• 2 large heirloom tomatoes • 1 tablespoon whole dried fennel seed • 1 tablespoon red pepper flakes • 4 tablespoons fresh basil cut into strips • ½ cup mozzarella • 1 teaspoon sea salt

DIRECTIONS:

Preheat grill to medium heat. Slice tomatoes into 1/4 inch slices and place on grill. 46

Grilled Tomato Steaks BY L I S I PA R S O N S

Top each with cheese, and then sprinkle with fennel seed, red pepper, salt and basil strips.

Grill until tomatoes are soft and cheese is bubbly (about 5 minutes)

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FOOD

Grilled Fennel BY L I S I PA R S O N S

Recipe Yields: 2 servings Active Time: 20 minutes

Slice fennel from top to bottom creating rounds.

INGREDIENTS:

Preheat grill to medium heat.

• 2 Fennel Bulbs • ¼ cup coconut oil, melted • 1 teaspoon sea salt • 1 teaspoon black pepper

DIRECTIONS:

Rinse fennel bulb and remove green stalks reserving some of the fronds.

48

Brush each side of fennel rounds with coconut oil and sprinkle with salt and pepper. Grill each side for 8-10 minutes or until softened. When fennel is completely cooked garnish with fronds.

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Click here to get your copy now!


FOOD

ABOUT SHARON PALMER

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/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

Sharon has created an award-winning profession based on combining her two great loves--food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods and sustainability.


FOOD

Quinoa Kale with Pistachios Risotto IN

OA

Q

U

C R E AT E D BY S H A R O N PA L M E R, R D

A BAL ANCE OF HEALTHY PROTEIN, FAT AND CARBS IN THIS PL ANT-BASED DISH MAKE IT AN IDEAL MAIN MEAL OR SIDE DISH.

Serving Size: Six 1 cup servings

INGREDIENTS

• 1 tablespoon California Olive Ranch extra virgin olive oil • ½ onion, diced • ½ red bell pepper, diced • 1 clove garlic, minced • 2 cups uncooked quinoa • 3 cups vegetable broth

• ½ c white wine • 1 tsp rosemary • ¼ tsp black pepper • 4 cups chopped fresh kale • Zest of ½ lemon • 1/2 c pistachios, coarsely chopped

DIRECTIONS

Heat olive oil in a large saucepan over medium heat. Add onion, red bell pepper, and garlic and cook for 2 minutes. Add quinoa and cook for an additional minute. Heat vegetable broth, white wine, rosemary, and black pepper together

in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, ½ cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all of liquid is absorbed, and quinoa is tender, but not overcooked. Stir in kale, lemon zest, and pistachios, and heat for an additional minute only, until ingredients are heated through, but kale remains bright green. Serve immediately.

KALE

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FOOD

Black Bean Almond Ginger Satay C R E AT E D BY CYNTHIA SASS, RD

Serving Size: 1

INGREDIENTS

• 1/4 cup minced yellow onion • 1/4 cup organic low sodium vegetable broth • 1/2 teaspoon minced garlic • 1/4 cup minced red bell pepper • 1/4 cup shredded purple cabbage • 1/4 cup minced white button mushrooms • 1/2 teaspoon fresh grated ginger • 1/8 teaspoon ground turmeric • 1/8 teaspoon crushed red pepper • 2 tablespoons almond butter • 1/2 cup black beans • 1 tablespoon of sliced almonds

DIRECTIONS

In a medium pan over low heat, sauté onions in broth until translucent. Add garlic, bell pepper, cabbage and mushrooms, and sauté for two to three more minutes. Add ginger, turmeric, crushed red pepper and almond butter, and stir until sauce is uniform. Add beans to heat through. Top with sliced almonds and serve. 52

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ABOUT CYNTHIA

Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.


FOOD

“A major trend in sports nutrition is eating more plantbased meals. But a meatless meal doesn’t have to mean munching on carrots and lettuce. This hearty dish is flavorful, colorful, aromatic, and provides a healthy balance of veggies, slow-burning carbohydrates, and plantbased proteins and healthy fat, which will leave you feeling satisfied without feeling sluggish.” – C Y N T H I A

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Pumpkin Mini Muffins FOOD

Spice

VA N I L L A E X T R A C T

PUMPKIN

BY CYNTHIA SASS, RD

“Burning more calories means you can afford to treat yourself a bit, but to live and fuel like a champion, make your goodies with nutrient-rich ingredients and build in portion control tactics, so you won’t eat back all or more of the calories you burn. Three of these delectable minis will satisfy your sweet tooth, while providing plenty of the vitamins, minerals, fiber and antioxidants an athlete’s body needs.” – Cynthia

Serves: 24 mini muffins Serving Size: 3 mini muffins

INGREDIENTS

• 1/2 cup garbanzo bean flour • 1/2 cup almond flour • 1/2 cup organic cane sugar • 1 teaspoon pumpkin pie spice • 1/2 teaspoon baking soda • 1/2 teaspoon baking powder • 1/4 teaspoon sea salt • 1/2 cup extra virgin olive oil • 1 teaspoon pure vanilla extract • 1 cup canned pumpkin

DIRECTIONS

Preheat oven to 350°F. In a large bowl, combine flours, sugar, pumpkin pie spice, baking soda, baking powder and salt. 54

ORGANIC CANE SUGAR

Fold in oil, vanilla and pumpkin to form a smooth batter. Spoon one tablespoon of batter into 24 papercup-lined mini-muffin cups. Bake for 15 minutes or until toothpick inserted into center comes out clean. NOTE: sealed in an air-tight container, these will keep for three days on the countertop. They also freeze well. Just defrost on the counter for 15 minutes before enjoying.

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

ABOUT CYNTHIA

Cynthia Sass, MPH, MA, RD, CCSD is one of the first registered dietitians in the country to be Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She has served as a sports nutrition consultant to four professional teams, and counsels professional and competitive athletes in numerous sports through her private practice.


FOOD

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the complete

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recipes Featured gluten-free recipes, desserts, bread, rolls, muffins and more!

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FOOD

Recipe Yields: 2 servings Active Time: 10 minutes

INGREDIENTS:

• 1 large fennel bulb finely sliced • 1 tablespoon cranberries • ½ cup mandarin oranges • 2 tablespoons balsamic vinegar

DIRECTIONS:

Chop fennel bulb into thin strips, place in bowl, add mandarin oranges, cranberries and mix well. Drizzle with balsamic vinegar

Fennel Orange Cranberry Salad

and

BY L I S I PA R S O N S

JUNE ISSUE / FOOD SOLUTIONS MAGAZINE /

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Gluten-Free just got a lot Easier

www.GlutenFreeResourceDirectory.com


FOOD

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/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE


FOOD

Chocolate Covered

Coconut Ice Cream Pops BY L I S I PA R S O N S

Recipe Yields 6 servings Active Time: 20 minutes

SHREDDED COCONUT

INGREDIENTS: • 1 1/2 cups canned coconut milk • 1/4 cup finely shredded unsweetened organic all natural coconut • 1 tablespoon maple syrup • 1 cup chocolate chips • 2 teaspoons coconut oil • favorite sprinkles Mix coconut milk, maple syrup and shredded coconut together in blender and mix well. Pour into bowl and place in freezer until frozen, removing several times to stir ice cream so it remains smooth. Alternatively, you can place in ice cream maker. Once solid enough to scoop, use small ice cream scooper to form 6 balls of ice cream. Place back in freezer for 15 minutes. Melt chocolate chips and coconut oil.

MAPLE SYRUP

DIRECTIONS:

Remove ice cream balls and quickly dip into chocolate and add sprinkles. Place back in freezer to allow chocolate coating to solidify. When ready to eat place cake pop sticks into each ice cream ball.

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FOOD

Antioxidant Boosting Summer Smoothie B Y E R I N P E I S A C H , R D N, C LT, OWNER OF NUTRITION BY ERIN

Both bananas and avocados contain heart healthy potassium and add creaminess to the texture of this smoothie. I like to freeze my bananas after they ripen by peeling them, chopping them in half, and then wrapping them in foil and placing in the freezer for later use.

Throw all of the ingredients into the blender with 8 ounces of water and a handful of ice cubes and you’ve got the healthiest summer smoothie around!

INGREDIENTS

Early summer is a time when the berries are bursting with color and flavor, and I often crave smoothies to wake me up in the morning. Smoothies are cool and refreshing, and also great for days when you’re on-the-go. 62

This easy and delicious recipe is packed with flavor, without the added sugar and calories that often go into smoothie recipes. By using a variety of colors, this smoothie is packed with antioxidant boosting ingredients. Strawberries and blueberries are rich in anthocyanins, flavonols, and vitamin C, which all help to improve immune function and protect the body against inflammation. Spinach is packed with B-vitamins, vitamin K, and minerals like iron, magnesium and calcium. Combining spinach with vitamin-C rich fruits like berries and lime juice helps improve the absorption of its minerals.

/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

• ½ large frozen banana • ¼ ripe avocado • 1 ½ cup raw organic baby spinach • ½ cup organic blueberries • 1 cup sliced organic strawberries • ½ lime, juiced • 8oz filtered water • 4-5 ice cubes

DIRECTIONS

Add all ingredients to a blender. Blend until well combined, wfor about 2-minutes. Serve and enjoy!


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Your takeout has been lonely too long.

Is that restaurant or take out soy sauce gluten-free? Usually no — and often, there’s no way to tell. But now with San-J’s convenient Tamari To Go travel packs, it’s easy to bring your favorite gluten-free taste with you anytime! Eating in or taking out — for sushi, tofu, fresh spring rolls, or as a delicious alternative to salt — you never need to be without the rich gourmet flavor of San-J’s famous organic Tamari soy sauce! ©2016 San-J International, Inc. www.san-j.com

Gluten-free is now hassle-free.


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/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE


FOOD

FreshPopsicles Fruit THIS SUMMER, SKIP THE SUGAR-L ADEN FROZEN CONFECTIONS AND MAKE YOUR OWN FRESH, CLEAN, REAL FOOD ICE POPS! WHILE THERE IS A RECIPE HERE, USE IT ONLY AS YOUR GUIDELINE TO CREATING CUSTOM POPSICLES THAT YOUR FAMILY WILL LOVE EATING THIS SUMMER.

Use your fruit and juice combination of choice and freeze it up for a healthy treat you will be happy to serve to the kids, but one the adults will enjoy just as much.

INGREDIENTS

• 1/2 cup diced peaches (peeled) • 2 kiwi fruit, peeled and sliced thin • 1/2 cup strawberries, sliced or cubed • 1 cup other berries, such as blueberries, raspberries, blackberries, etc. of your choice • 2 cups pure fruit juice of choice (apple, white grape, grape, etc.)

DIRECTIONS

Arrange fruit in popsicle molds.

Use any fruit combination you like. Change the type juice used for different flavors. This recipe will make eight 3-ouce popsicles. Plastic, reusable popsicle molds work well for this recipe,but you can also use

Top fruit with juice to cover.

small, disposable paper

Add popsicle sticks, then freeze until solid (overnight).

cups and wooden craft sticks if you prefer.

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WHAT’S IN

WHAT’S IN SEASON NOW Summer’s just around the corner and NOW is the time to start going to your local farmers market for fresh, in season, naturally gluten-free fruit and veg.

H E R E ’ S W H AT ’ S O N I N J U N E : Apricots Beets Berries Carrots Cherries Corn Cucumber Dark Leafy Greens & Lettuces Eggplant Figs Garlic & Onions Grapes Limes Melons Nectarines & Peaches Peas Pineapple Potatoes Summer Squash Tomatoes

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/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE


If you or a family member have celiac disease, your other family members might have it too. Talk to them. Tell them the facts. Urge them to get a simple blood test.

Visit www.SeriouslyCeliac.org for: a video that shows how to have a serious and successful conversation about celiac disease with your family

downloadable resources using research-tested tactics that explain the “dos and don’ts� of how and when to talk to genetically at-risk relatives

tips and advice for untested family members to navigate the testing process

talk. tell. test. and SeriouslyCeliac.org are initiatives of Beyond Celiac (formerly the National Foundation for Celiac Awareness). Beyond Celiac advances widespread understanding of celiac disease as a serious genetic autoimmune condition and works to secure early diagnosis and effective management. We empower our community to live life to the fullest, and serve as a leading and trusted resource that inspires hope, accelerates innovation and forges pathways to a cure. Your donation makes life better for thousands of people every day. www.BeyondCeliac.org/donate

www.BeyondCeliac.org

helping people live longer, better.


DISCLAIMER

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

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/ FOOD SOLUTIONS MAGAZINE / JUNE ISSUE

© COPYRIGHT 2016 Food Solutions magazine. ALL RIGHTS RESERVED. This information is protected by copyright laws of the United States and international treaties. Any reproduction, copying, sharing, forwarding of links, or any other redistribution of this information (electronic or otherwise, including on the world wide web), in whole or in part, is strictly prohibited without the express written permission of Food Solutions magazine. Violators will be prosecuted to the full extent of the law.



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