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table of contents

10 20 26 32 SCIENCE

Are you properly addressing your adrenal fatigue? A doctor explains the best approach.

NUTRITION

NUTRITION

FOOD

Our experts’ best tips for a healthy heart - what to do and what to eat.

Dr. Vikki delves into the hype about bone broth and collagen.

Healthy spring treats and seasonal favorites await! TA B L E O F C O N T E N T S / M A R C H & A P R I L

The Surprising Reason Your

Antioxidant Cucumber Cooler.............................................................................. 42

Adrenal Fatigue Is Not Getting Better............................................................. 10

5 Ways with Rotisserie Chicken...........................................................................44

Root Cause Medicine ................................................................................................. 16

Classic Mint Julep...........................................................................................................46

7 Naturally GF Foods for a Healthy Heart.....................................................20

Spring Asparagus Salad............................................................................................48

Mysterious Symptoms? Biotoxins Could be to Blame....................... 22

Quick Lemon Chicken.................................................................................................50

Is the Bone Broth and Collagen Powder Hype Legit?........................26

Easy Oven Roasted Asparagus ........................................................................... 52

Recipes................................................................................................................................... 32

Brownie Nests...................................................................................................................54

Sweet Green Smoothie for One........................................................................... 33

Chocolate Cake................................................................................................................58

Good Morning Smoothie........................................................................................... 35

Chocolate Almond Cookies....................................................................................62

Dairy-Free Alfredo Pasta...........................................................................................36

Vegan Whipped Topping..........................................................................................64

Strawberry Vinaigrette................................................................................................38

In Season Now................................................................................................................. 66

Crispy Sardines.................................................................................................................40

Disclaimer.............................................................................................................................70

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 03


EDITOR-IN-CHIEF Gigi Stewart gigi@foodsolutionsmag.com CREATIVE SERVICES Kreative Direktions COVER PHOTO Karla Salinari

CONTRIBUTING WRITERS

LETTER FROM THE EDITOR / MARCH & APRIL

Dr. Michael Ruscio Dr. Vikki Petersen Gigi Stewart, MA Dr. Elena Klimenko Karla Salinari Dr. Kara Fitzgerald COPY EDITOR Jodi Palmer PUBLISHER & CEO Scott R. Yablon syablon@foodsolutionsmag.com ADVERTISING SALES & MARKETING KMI: 561.637.0396 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

LETTER FROM T H E E D I TO R Hello! I hope your year started off well. If you’re bogged down by winter, feeling under the weather or just sluggish in general, this issue is packed full of useful information for you. From adrenal fatigue to heart health to biotoxins, our health experts have science-based facts to help you get on track for a vibrant life! I think the most intriguing article for me is one Dr. Vikki wrote about collagen and bone

ARTICLE SUBMISSIONS gigi@foodsolutionsmag.com

broth. We hear we need them and that they’re so good for us, but is that really true? As always, we can rely on Dr. Vikki’s expertise and research to give us the facts we need. There are also some deliciously healthy recipes inside that will help you make the foray into spring a sweet (and healthy!) one. The brownie “nests” on page 54 are almost too cute to eat! Be well and stay in touch.

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F O O D / T H E S U R P R I S I N G R E A S O N YO U R A D R E N A L FAT I G U E I S N OT G E T T I N G B E T T E R

science

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science

THE SURPRISING REASON YOUR

BY DR. MICHAEL RUSCIO

IS NOT GETTING BETTER

The term adrenal fatigue refers to a condition where there’s a decline in energy-providing hormones, such as cortisol. In general, I find this term extremely misleading because it focuses attention on the symptom rather than the underlying cause. Adrenal fatigue is not a condition itself, rather a symptom of other problems – usually issues of the gut or damage due to chronic stress.

Similarly, adrenal fatigue supplements focus on the symptoms as opposed to the underlying cause. As a result, they often work temporarily but you end up feeling crappy again only after a few months. If you think or know you have adrenal fatigue, I’m here to tell you two very important things: 1. Unresolved gut issues and stress are two of the most common causes of adrenal fatigue. 2. There is an important and bi-directional connection between the gut and the adrenals – so effective treatment of adrenal fatigue should focus on both. Adrenal fatigue doesn’t happen overnight, it’s a system that quite literally becomes fatigued over time. One of the most common causes of adrenal fatigue I see in my office, is chronic stress. Stress can cause gut issues, which can exacerbate dysfunctional immune system responses, which can cause more stress. The process can quickly become a vicious cycle. Here’s how adrenal fatigue often develops:

First, stress causes less stomach acid to be released. • This allows more deleterious bacteria to grow in the gut. • Low acid levels also cause bacteria to travel down the gastrointestinal tract into the small intestine, where it doesn’t belong. • This impairs motility of the small intestine, which worsens bacteria overgrowth. • Finally, this cycle leads to SIBO and leaky gut, which can make you very sick. •

Small intestine bowel overgrowth (SIBO) is a younger cousin in the world of gut issues – in the sense that we’ve known about SIBO for less time than other conditions such as irritable bowel syndrome (IBS). IBS is a very prevalent condition, impacting 15 percent of the American population. Though many now believe that IBS is actually caused by SIBO. I suspect SIBO is much more prevalent than we currently realize. These conditions are strongly associated with adrenal fatigue and in many cases originate from chronic stress.

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 11

F O O D / T H E S U R P R I S I N G R E A S O N YO U R A D R E N A L FAT I G U E I S N OT G E T T I N G B E T T E R

ADRENAL FATIGUE


science DO YOU HAVE ADRENAL FATIGUE?

F O O D / T H E S U R P R I S I N G R E A S O N YO U R A D R E N A L FAT I G U E I S N OT G E T T I N G B E T T E R

High amounts of stress over long periods of time can result in adrenal fatigue, where common symptoms include:

Fatigue • Insomnia • Sugar cravings • Depression • Anxiety • Brain fog • Severe energy dips throughout the day • Caffeine dependence • Low libido • Dizziness when you stand • Weakened immune system •

Stress can be detrimental to your health. This is probably not the first time you’ve heard how bad stress is for you – and yet, so many of us don’t take heed of this advice. All too often I have patients who come into my

office with the telltale signs of adrenal fatigue and it doesn’t take long before I realize their body is being bombarded with stress. SOURCES OF STRESS INCLUDE:

Too little sleep Exercising too much • Not taking enough time for self-care • Worrying about the future • High stress job • Toxic relationships • Commuting a long distance to work • •

S T R E S S I S N ’ T J U S T E X H AU S T I N G , I T AC T UA L LY M A N I P U L AT E S YO U R GUT MICROBIOME AND GASTROINT E S T I N A L T R AC T I N A V E RY D I R E C T WAY. S T R E S S H A S T H E A B I L I T Y TO :

Cause a leaky gut Cause gut dysbiosis • Reduce stomach acid levels • Suppress your immune system • Decrease blood flow to the gut • Delay wound healing • •

All of these factors can lead to adrenal fatigue. When I have a patient that’s showing signs of adrenal fatigue, we work to correct their environment, gut health, and of course, stress levels. Only when you address the root cause of a

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science condition is it possible to achieve long lasting results – and adrenal fatigue is no exception. “Your adrenal gland malfunction is a direct result of stress; therefore, the solution to adrenal fatigue is fixing the source of stress.”

now know, a lot of cases begin in the gut. You’ll also find tons of resources on exactly how you can begin the process of healing your gut – as your body needs it. Healthcare should be personalized and so I’ve written my book to help you find solutions that work specifically for you.

F O O D / T H E S U R P R I S I N G R E A S O N YO U R A D R E N A L FAT I G U E I S N OT G E T T I N G B E T T E R

– Chapter 13, Healthy Gut, Healthy You.

SAVE YOUR MONEY – SKIP ADRENAL TESTING In my practice, I get far better results when I stop treating the adrenal test results and focus on my patient. By listening to the symptoms and finding the underlying cause of their adrenal fatigue, I find the resulting treatment is much more effective. Research supports my findings. A systematic review of high-quality studies on adrenal fatigue found testing for the condition to be highly inaccurate. In fact, more 50 percent of the time there was no correlation between the test results and the condition. This means you can save yourself time, energy, and money by skipping adrenal testing.

Instead of wasting money on adrenal testing, take the steps to find what makes you healthier personally. I’ve even outlined an eight step process in the back of my book, Healthy Gut, Healthy You, to help you find the root cause of any health conditions. In the guide at the end of my book, I’ll walk you through: • Beginning the process of identifying the root cause of your health issues.

In Chapter 13 of my book, you’ll find more detail on what adrenal fatigue actually is and how you can go about finding long term solutions. As you

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A system that allows you to identify some triggers on your own. • How to prioritize any lifestyle changes so you only use what’s necessary. • Reducing the amount of medication, testing, and protocols needed. • Ensuring you’re on a health journey specific to your body. • Providing tons of resources for you to dig deeper into anything relevant. •

The future of medicine is personalized healthcare. It’s my belief that every patient needs solutions unique to their body. No more blanket protocols, no more black and white limitations. Instead of being a victim to your health, I aim to give you the tools you need to find what works for you. Grab a copy of Healthy Gut, Healthy You, today and learn about the root causes of your health so you can find true, long lasting relief and ultimately your best life. DR. RUSCIO IS A FUNCTIONAL MEDICINE PRACTITIONER WITH A B.S. EXERCISE KINESIOLOGY FROM THE UNIVERSITY OF MASSACHUSETTS AND ALSO A DOCTOR OF CHIROPRACTIC FROM LIFE CHIROPRACTIC COLLEGE WEST. HE IS A LEAD RESEARCHER IN A CURRENT IBS STUDY AND POST-DOCTORAL CONTINUING EDUCATION PROVIDER. LEARN MORE ABOUT DR. RUSCIO’S WORK ON HIS WEBSITE.


ROOT CASUE MEDICINE / NINE STEPS TO DECREASE YOUR HEART DISEASE RISK

root cause medicine

NINE STEPS TO D E C R E A S E YO U R H E A R T DISEASE RISK

DR. VIKKI PETERSEN DC, CCN, CFMP

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root cause medicine

It is frustrating and a bit terrifying to know that 1 million Americans die each year as a result of a preventable disease. Every 36 seconds an American suffers a heart attack. Are they preventable? Yes. I speak a great deal at Silicon Valley corporations and always make it a point to ask my audiences if they are aware that heart disease is not only preventable but reversible. The answer is almost always no. Americans are unaware that the disease killing most of us is avoidable and reversible. It really is never too late to start paying attention to your heart health. Research has discovered that 90% of the risk for having your first heart attack can be traced to nine factors – nine lifestyle factors you can change.

9 L IF ESTYL E FACTO RS TH AT L E A D TO A FIRST H E ART ATTAC K • Smoking • High blood pressure • High levels of bad cholesterol • Overweight – especially abdominal fat • Stress • Diabetes • Lack of adequate amounts of fruits daily • Lack of adequate amounts of vegetables daily • Lack of daily exercise

So what is it? Maybe moving towards a plant-based diet is a good first step for you. That way you’re moving towards something that’s an addition to your lifestyle, rather than taking something away.

Does the list seem daunting? Don’t let it deter you. Living is worth it! Let’s look at each of the nine factors in more detail.

A whole foods plant-based diet with nine servings of fruits and vegetables, along with beans and legumes and a small amount of healthy fat, has been proven to reverse heart disease in landmark studies of hundreds of thousands of people.

S M O K ING Smoking is a choice. Is it addicting, you bet, but make the decision that your longevity is worth avoiding it (or quitting if you already smoke). If you just can’t confront it as first on the list, don’t worry, there are other things worth tackling as well. Let’s just set it aside for now and get to work on what you can confront.

FRUITS AND VEG E TABLES Aim for 9 servings of fruits and veggies each day. The benefit of hitting that amount each day is almost hard to measure.

Does that mean boring, steamed veggies and salads with no dressing? Absolutely not! We are speaking of highly flavorful, interesting and satisfying food. I hate steamed veggies and I would never ask you to eat anything so bland or boring.

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 17

ROOT CASUE MEDICINE / NINE STEPS TO DECREASE YOUR HEART DISEASE RISK

While February is officially heart disease month, this topic is so important all year. Heart disease kills more Americans than any other disease, so I hope we can turn our awareness to heart disease more than just one month per year.


ROOT CASUE MEDICINE / NINE STEPS TO DECREASE YOUR HEART DISEASE RISK

root cause medicine

Okay. So let’s say you’ve been moving along well with the addition of more plant-based foods and are ready for another step.

track of how you’re doing each day, and just strive for a subtle increase until you attain your goal of two miles. There are some apps that can help you with this.

EXE R CI S E Let’s look at moving your body. How far? About two miles per day. How long? About one-half hour. It’s exciting that just 30 minutes of walking at a moderate pace will have great effects on your heart health. How do you know what a moderate pace is? Good question: it will allow you to log about two miles. Use your smart phone or Fitbit, if you have one, but find out what pace gets you to travel two miles in 30 minutes and do that at least five times per week.

If the exercise caused you physical discomfort, exhaustion, or an unwell feeling, there is a reason. In this situation it’s not a matter of “no pain, no gain”, your body is trying to tell you something

Let’s say you tried that and couldn’t make it and had to call an Uber. That’s okay, let’s start slower and build up. Perhaps you walk around your block once for five or 10 minutes. If that feels okay, just add two to five minutes to that each day until you can build up. The idea is to keep

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and you need to listen. That doesn’t mean you can’t get back to healthful exercise, it just means you need to work on some areas of your internal health first. This is something we help clients with regularly at Root Cause Medical! STRESS And speaking of an area of the body that can cause you to not tolerate exercise,


root cause medicine

In addition to their effect on exercise, the adrenal glands, when malfunctioning, don’t make normal amounts of anti-inflammatories. Inflammation is at the root cause of ALL degenerative disease, including heart disease, and balancing inflammatory tendencies with natural anti-inflammatories is key to reversing and controlling heart disease. The adrenals, and therefore stress, play a large role in that vital activity. WEIGH T, BLOOD PR ES S U R E , BAD C H OL EST E R OL , A N D T Y PE I I DI A BET ES All right, we are making our way through the list very well. What’s left really, are the conditions that result from not doing

what we have discussed so far. Overweight, high blood pressure, high bad cholesterol, and type II diabetes, all are modifiable and correctable. What’s exciting is the tight interrelationship between all these factors. Did you know that once you’re diagnosed with type II diabetes you’re put in the same medical category as if you’ve already had a heart attack?

aside (which sometimes interfere with the steps we are trying to take) it is actually common to be able to eliminate medications for blood pressure, cholesterol and diabetes, once you start moving forward on our root cause medicine program. It’s always delightful to find a patient no longer needing medication because the underlying root cause symptoms has been addressed.

Obviously diabetes and heart disease are related and have similar risk factors. That’s bad news and good news. The bad is that having one puts you at risk for the other, but… on the flip side, reducing your risk of one reduces your risk of the other.

If you need us, we are here to help you reclaim your best health, Dr. Vikki Petersen DC, CCN

In fact, reducing your risk of heart disease reduces not only your risk of type II diabetes but it also reduces your risk of cancer – that’s exciting! Are you on medications for any of the above conditions? That’s fine; side effects

DR VIKKI PETERSEN, DC, CCN, CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER, IS FOUNDER OF ROOT CAUSE MEDICAL CLINIC IN SUNNYVALE, CA. SHE HAS BEEN AWARDED GLUTEN FREE DOCTOR OF THE YEAR AND AUTHORED THE CRITICALLY ACCLAIMED “THE GLUTEN EFFECT”. ROOT CAUSE MEDICAL CLINIC 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.

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ROOT CASUE MEDICINE / NINE STEPS TO DECREASE YOUR HEART DISEASE RISK

stress levels are monitored by your stress gland, the adrenal gland. The adrenals are one such area of the body that when overtaxed, causes you to feel worse after exercise. The good news is they are not hard to fix and it can be addressed naturally.


N U T R I T I O N / 7 F O O D S T O S T A R T E A T I N G T O D AY F O R A H E A LT H Y H E A R T

nutrition

7 FOODS

TO START EATING TODAY FOR A HEALTHY HEART B Y G I G I S T E W A R T, M A

We are sometimes so concerned with muscles in the body that we can see bulging (or at least we wish they were) under the skin – contoured biceps and firm triceps, sleek cut thighs – that we ignore the most important muscle in our body – our heart! The heart works harder for us than any muscle in the body and without it func-

tioning at peak performance, our good health will not last. Knowing that celiac disease can compromise heart health and that heart disease is the most common disease in America, it’s a good idea to keep our gluten-free diet heart smart.

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This list of seven foods we can incorporate into our diet right now will help keep our hearts strong and fit. Whether you have celiac disease or not, it’s important to pay attention to heart health! If you do have celiac disease, these foods are naturally gluten-free, so you can eat them worry-free! Try adding these foods to your daily diet to support that most important muscle and keep it beating strong every day!

1 – FISH Did you know research shows eating one to two servings of fish a week could reduce your risk of dying of a heart attack? That’s because fish contains unsaturated fatty acids that lower cholesterol. In fact, one of the unsaturated fatty acids you’ve likely heard a lot about is omega-3. That’s because science shows these particular fatty acids can decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and heart failure risk, and reduce irregular heartbeats. Because it’s the omega-3 rich fish we’re talking about here, opt for salmon, mack-


2 – BEANS Dark colored beans like black beans and red kidney beans are excellent choices because they’re filled with heart healthy fiber and loaded with B vitamins. Research shows beans may reduce bad cholesterol, which is a leading cause of heart disease. Eat them by the bowl, as an ingredient in chili or rinsed and drained in salads.

3 – OATS In addition to the FDA-approved claims that oatmeal lowers low-density lipoprotein (LDL or “bad”) cholesterol, this whole grain is shown to do more for hearth health. Oats can raise HDL (“good”) cholesterol, reduce inflammation in the body and protect against diseases

like high blood pressure and diabetes. Start the day with organic, purity protocol gluten-free oats for making a piping hot bowl of homemade oatmeal. Skip the convenience packs filled with sugar.

decreased risk of heart disease and stroke. From omelets and frittatas to stir fry and salads, this is your best bet when it comes to eating a green veg. (Skip the cheese sauce!)

4 – BERRIES

6 – COLORFUL VEGETABLES

A Harvard study demonstrated that women who eat three or more servings of blueberries and strawberries each week may lower their risk of having a heart attack. Rich in antioxidants, particularly one called anthocyanin, blueberries, strawberries, raspberries and blackberries are an excellent heart smart addition to your daily diet. From a side of fruit for breakfast (on your oatmeal) to a naturally sweet treat after dinner, berries are one of the best nutrient boosters around!

5 – BROCCOLI Those tiny green trees are brimming with so many nutrients you just can’t go wrong adding broccoli to your meals, but it is the sulforaphane in particular in brassica vegetables such as broccoli that is linked to

Eat the rainbow every day to make sure you’re getting a well-rounded serving of the nutrients your body needs to function well. Think orange, red, yellow – oranges, red and yellow bell peppers, carrots, squash and sweet potatoes. They are all bursting with antioxidants that support heart health.

7 – DARK CHOCOLATE By far, everyone’s favorite heart-friendly food. But we’re not talking run-of-the mill candy bars here. Make sure you read labels for chocolate that is more than 70% cacao content and keep your daily serving to a couple of small squares. Incorporate these nutrient dense, naturally gluten-free foods into your diet to see just how delicious healthy living is!

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N U T R I T I O N / 7 F O O D S T O S T A R T E A T I N G T O D AY F O R A H E A LT H Y H E A R T

erel, herring and trout. Fish like tilapia and catfish don’t show the same benefits. Try to take in two servings per week (about 3 or 4 ounces each) and remember, prepare it in a way that is heart-smart. Don’t bread and deep fry it, but instead broil, pan sear or grill filets and enjoy them with steamed veggies on the side for a light, protein-rich and satisfying meal.


NUTRITION / MYSTERIOUS SYMPTOMS? BIOTOXINS COULD BE TO BLAME

nutrition

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nutrition

MYSTERIOUS SYMPTOMS?

BIOTOXINS BY ELENA KLIMENKO, MD

If you’ve been struggling with mysterious symptoms and having a hard time pinpointing the root cause of seemingly unrelated health issues, consider biotoxins.

Biotoxins come from insect bites, mold growing in your home, and other sources. I’ve noticed an increasing number of biotoxin-related illnesses in my practice, especially in younger individuals and I believe this rise is happening across the country. Biotoxins cause widespread chronic inflammation, which in turn causes

symptoms throughout the body’s systems.

Biotoxins are usually a defense mechanism for the creator.

THIS CAUSES NONSPECIFIC SYMPTOMS SUCH AS:

Biotoxins have a wide range of negative effects on the human body, targeting different systems such as the nervous system and individual cells.

brain fog • fatigue • general malaise • vertigo • headaches •

Symptoms such as these can be confusing, even for your doctor, which is how biotoxin illness has largely gone mis– and under-diagnosed. One biotoxin illness, chronic inflammatory response syndrome (CIRS), up until recently wasn’t taken very seriously (unfortunately, it still isn’t taken seriously by some medical professionals). As a result, many patients end up going from doctor to doctor, at a loss for what’s happening to their body. CIRS is a very real condition caused by biotoxins.

SO HOW DO YOU KNOW IF YOU’VE BEEN EXPOSED TO A BIOTOXIN? Let’s take a closer look.

WHAT ARE BIOTOXINS? Biotoxins are a group of substances toxic to humans. They can be made by plants, bacteria, fungi or animals.

The two biotoxins I’ve seen impacting my patients most in the past decade, are mycotoxins (mold biotoxins) and Lyme biotoxins.

WHY ARE THESE BIOTOXIN-RELATED ILLNESSES ON THE RISE? Both mold related illnesses and Lyme disease are on the rise in America. With mold, it’s mostly due to the fact that we now build our houses out of paper and wood, which when combined with moisture is a perfect breeding ground for mold. An estimated 50 percent of American homes now contain toxic mold and an estimated 80 percent of all CIRS cases are caused by water damaged homes. When it comes to Lyme disease, the rise is due to many factors, such as: • climate change • the elimination of predators of carriers (mostly rodents), due to deforestation and habitat damage Lyme disease is most prevalent in New England, and I’ve personally

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NUTRITION / MYSTERIOUS SYMPTOMS? BIOTOXINS COULD BE TO BLAME

COULD BE TO BLAME


science

seen a significant increase in my own patients who hardly leave the urban area of New York City.

It’s possible we are only beginning to fully realize how harmful biotoxins are. Only recently a subset of Alzheimer’s disease was identified as being caused by mycotoxins.

NUTRITION / MYSTERIOUS SYMPTOMS? BIOTOXINS COULD BE TO BLAME

EFFECTS OF BIOTOXINS Once exposed to a biotoxin, the immune system flags the invader and works to have it broken down and removed. Repeated exposure, or exposure at sufficient levels (like living in a moldy home), sets off a series of inflammatory responses throughout the body. This wears down the immune system.

THE VISUAL CONTRAST SENSITIVITY TEST IS A GOOD PLACE TO START IF YOU SUSPECT BIOTOXIN EXPOSURE. SYMPTOMS OF BIOTOXIN ILLNESS INCLUDE: Shortness of breath Cough • Sinus problems • Memory difficulties • Headaches • Numbness • Muscle cramping • Metallic taste • Fatigue • Weakness • Nerve pain • Light sensitivity • Weight gain • Night sweats • Excessive thirst • Gastrointestinal related issues • The inability to distinguish between subtle differences in color • •

Some individuals have a genetic predisposition to CIRS. These individuals are much more sensitive to this whole process because their immune system doesn’t properly ‘flag’ the invading biotoxin or has harder time removing them from the body. In this case, the biotoxins are free to wreak havoc throughout the body because they are never fully removed. This sets off a cascade of inflammatory events. Biotoxins cause a vicious cycle of inflammation that requires intervention, especially if you have the genetic predisposition like an estimated 25 percent of the population does.

HOW DO YOU KNOW IF YOU’VE BEEN EXPOSED TO BIOTOXINS? When you’ve been exposed to a biotoxin, your symptoms could be acute or chronic depending on the specific toxin, its potency, the length of exposure, your genetic status, and more. One thing is certain – you want to address it as soon as possible. The longer you go untreated (especially with continued exposure), the more complex your symptoms, diagnosis, and treatment become.

BIOTOXIN RELATED MEDICAL CONDITIONS Biotoxins themselves can cause medical conditions and their inflammatory hijacking of the immune system can cause serious illnesses. Biotoxin related medical conditions include: • Chronic inflammatory response syndrome • Lyme disease • Autoimmune disease • Hormone imbalance • Alzheimer’s disease

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The Visual Contrast Sensitivity (VCS) test checks your ability to differentiate details, which is an indicator of neuroinflammation. A major cause of neuroinflammation is exposure to biotoxins – Mold and Lyme are some of the most common. There are other causes of neuroinflammation besides biotoxins, this is just one common cause. The VCS test is a good place to start if you think you’ve been exposed to biotoxins because you can do it at home, it only takes 10 minutes, and it’s only $10. When you’ve been exposed to biotoxins, it’s important to seek out a doctor experienced in these illnesses because they are confusing and frequently misdiagnosed. If you have been struggling with mysterious symptoms, I urge you to check for biotoxin exposure.

DR. KLIMENKO IS AN AMERICAN BOARD CERTIFIED MEDICAL DOCTOR IN INTERNAL MEDICINE, LICENSED IN MEDICAL ACUPUNCTURE, AND PRIDES HERSELF ON EMPOWERING PATIENTS TO TAKE CHARGE OF THEIR HEALTH, USING THE TOOLS OF ACUPUNCTURE, HOMEOPATHY AND FUNCTIONAL MEDICINE, SUPPORTED BY A DEEP UNDERSTANDING OF BOTH SCIENCE AND THE MIND-BODY-SPIRIT CONNECTION. LEARN MORE ABOUT DR. KLIMENKO’S PRACTICE HERE.


food

FOOD / IS THE BONE BROTH AND COLLAGEN POWDER HYPE LEGIT?

IS THE

BONE BROTH & COLLAGEN POWDER HYPE LEGIT? BY DR VIKKI PETERSEN, DC, CCN, CFMP

They’re very “of the moment” in healthy eating, but how healthy are they? Let’s look at bone broth and collagen powder to find out!

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food

One could say an amino acid is an amino acid, but it may not be quite that simple. If all protein was processed the same by the human body, why is it that animal protein, in particular, is associated with increased levels of a hormone called IGF-1, a cancer causer, yet eating plant protein does not stimulate IGF-1, and is found to be protective against cancer. They’re both protein. They’re both composed of amino acids. As you probably guessed, there’s more to it. PROTEIN IS A BUILDING BLOCK – BUT WHAT IS IT BUILDING? There is a nice analogy on the website nutritionfacts.org that’s easy to visualize when distinguishing how the body treats animal versus plant protein. If you wanted to build a huge Tinkertoy pyramid and someone gave you a big pile of little pyramids (these will be representing animal protein), you could quickly start stacking them

together and build up your pyramid quickly. However, if you wanted to build the same large pyramid and the only building blocks available to you were cube shaped Tinkertoys (these will be representing plant protein), you could see that your building speed would be slowed down considerably. It would actually be a bother to undo the cubes and re-shape them and you probably wouldn’t be building very fast. The influx of animal protein stimulates a great deal of IGF-1 production to “use up” the increase of readily accessible protein in your system. You are “of flesh”, you eat an animal “of flesh”. The similarly constituted

proteins, animal to animal, akin to the pyramid-shaped Tinkertoys, allow a fast buildup of protein, and IGF-1 is called into action to use it up. IGF-1 causes rapid cell division, a hallmark of cancer. IS YOUR CHOICE OF PROTEIN CAUSING YOU TO MOVE TOWARD OR AWAY FROM CANCER ? Plant protein is a complete protein but since it’s a plant and you are not, the amino acid constituents are different. Your liver is not stimulated to increase its production of IGF-1 in the presence of plant protein. To reiterate: It has not only been confirmed that plant protein doesn’t cause in increase in IGF-1, but plant

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FOOD / IS THE BONE BROTH AND COLLAGEN POWDER HYPE LEGIT?

HOW DO YOU DIGEST COLLAGEN, OR ANY PROTEIN? Collagen is a protein and, like all protein, is made up of amino acids. When you ingest collagen, or any protein for that matter, your body’s digestive tract breaks it down into its component parts – individual amino acids or small strings of amino acids called peptides.


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IS THERE SOMETHING SPECIAL ABOUT GLYCINE? Foods high in glycine are not hard to find. Glycine is not essential and therefore you can manufacture it from other protein-containing foods you eat.

FOOD / IS THE BONE BROTH AND COLLAGEN POWDER HYPE LEGIT?

Glycine is readily found in animal sources of protein including: • dairy • meat • eggs • poultry • fish

protein provides protection against cancer. There is an IGF binding protein (IGFBP) – yes our clever bodies know that IGF-1 is dangerous so we can make a “binding protein” that protects us against it. The binding protein is associated with reduced cancer risk and sure enough, it’s the plant eaters that demonstrate high levels of it. Other than animal produced gelatin, also known as collagen, all protein, whether it’s derived from animals or plants, contains all nine essential amino acids and is therefore complete. Let me repeat that another way: Collagen is an incomplete protein because it’s missing an essential amino acid tryptophan. So what differentiates them is not whether one is complete and the other is not, they both are complete, it’s simply the proportions of the various amino acids that is the distinguishing characteristic between plant and animal protein.

WHAT DOES BONE BROTH DO FOR YOU? You have likely heard about bone broth. It is touted as having the following benefits: • Heals the gut • Promotes healthy joints • Improves your immune system • Makes you skin glow • Builds muscle quickly • Detoxifies • Boosts brain health • Combats mental illness • Improves sleep • Protects the heart

That’s a long list. When I dug further, the reasons cited underlying all of the supposed benefits were just two: • Bone broth contains collagen • Bone broth is high in the amino acid glycine The true nature of collagen is that it is simply a protein, an incomplete one at that, with limited documented research about its benefits.

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If you prefer plant sources, glycine is readily there as well, in: • spinach • kale • cauliflower • cabbage • banana • kiwi There’s nothing negative about glycine certainly, but it can be found readily in many easily gotten food sources. IS THERE ANYTHING NEGATIVE ABOUT BONE BROTH? Dr. Mercola points out that quality is a concern in collagen and bone broth products. He states recent testing by the nonprofit Consumer Wellness Center revealed eight popular bone broth and collagen products to contain hazardous contaminants including antibiotics, prescription drug metabolites (breakdown products of drugs), steroids, insecticides and parabens. All products were purchased from Amazon in 2017. The organization made it clear no companies were paid to be included or excluded from their tests.


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Mercola encourages people to ingest products that are 100% organic and/ or certified grass fed to ensure quality.

WHEN QUESTIONED WHAT THE RESULTS WOULD BE HAD THEY USED ORGANIC, FREE-RANGE CHICKENS IN THEIR STUDY? The authors replied: We DID only use bones from organic, free-range chickens. That is cause for concern since lead has adverse effects on nearly every organ in the human body.

There is no such thing as a “safe” level of exposure to lead; it’s toxic and environmental exposure over which we have no control is already abundantly present, so to make the effort to make bone broth seems an unnecessary in light of these findings.

The authors of the chicken broth study concluded that the risk of lead contamination should be taken into consideration when recommending anyone to consume bone broth. HOW DID THESE INNOCENT ORGANIC CHICKENS GET LEAD IN THEIR BONES? Chickens can get exposed to lead in their environment and lead tends to build up in the bones of animals. This is why using those bones for broth can be causing a dangerous exposure to lead.

IF YOU FIND YOURSELF CONFUSED ABOUT WHAT TO DO IN TERMS OF BONE BROTH, COLLAGEN, OR YOUR HEALTH IN GENERAL, WE CAN HELP. CONTACT US FOR A FREE CONSULTATION – CALL (408) 733-0400. IF YOU ARE NOT LOCAL TO US YOU CAN STILL RECEIVE HELP AT OUR DESTINATION CLINIC. WE TREAT PATIENTS FROM ACROSS THE COUNTRY AND INTERNATIONALLY. TO RECLAIMING YOUR BEST HEALTH, DR. VIKKI PETERSEN DC, CCN CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER FOUNDER OF ROOT CAUSE MEDICAL CLINIC AUTHOR OF “THE GLUTEN EFFECT” AUTHOR OF EBOOK: “GLUTEN: WHAT YOU DON’T KNOW MAY BE KILLING YOU”

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 29

FOOD / IS THE BONE BROTH AND COLLAGEN POWDER HYPE LEGIT?

DOES ORGANIC BONE BROTH MAKE A DIFFERENCE? When Dr. Greger published “Lead Contamination in Bone Broth”, researchers found that broth made from chicken bones had 10 times the amount of lead as the broth made identically but without the chicken bones. There were no differences in water source, etc., only in chicken bones or not chicken bones.

Symptoms of lead contamination include: • memory loss • constipation • impotence • depression


What If All My Symptoms Didn’t Improve Aer Following a Gluten-Free Diet?

Eliminating gluten is oen just the first part of treatment and that alone can make a dramatic improvement in one’s health. But equently the improvement is only temporary—and symptoms start to return. This is due to gluten’s effect on the immune system, which may cause several problems to occur. We call these the “secondary effects of gluten”. Our doctors are the leading experts in treating gluten sensitivity and celiac disease. People travel to see us at our Destination Clinic om across the country and internationally due to our highly effective treatment protocols. Regardless of where you live, consider the first step of a FREE PHONE CONSULTATION. Call us to schedule yours. We are here to help!

Location: 1309 S. Mary Avenue, Suite 100 • Sunnyvale, California 94087

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Call for a FREE PHONE CONSULTATION: (408) 733-0400


recipes

RECIPES / MARCH & APRIL

Spring is around the corner and that means more fresh produce, refreshing cocktails on the patio and the cutest Easter treats! It’s all inside and you might have a hard time deciding what to make first. How about muddling some fresh mint and shaking things up with a Mint Julep to enjoy while the Brownie Nests bake? Sips and sweets not your thing? No problem! From Crispy Sardines (so healthy!) to a Strawberry Vinaigrette that will transform your salad to our favorite spring veggie, asparagus, there’s something for everyone! Click through and get ready to drool!

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SWEET GREEN SMOOTHIE FOR ONE

INGREDIENTS

You can double (triple, quadruple) the recipe to accommodate additional smoothie sippers, but we all know smoothies are usually made on the go, party of one, racing out the door. This sweet, nutritious smoothie will power you up, keep you feeling full until lunch and tastes terrific!

· 1 banana · 1 cup baby spinach leaves · ½ cup frozen pineapple chunks · 1 tablespoon flaxseed meal · 1 cup dairy-free milk of choice DIRECTIONS Add everything to your blender and blend until smooth. Add more or less milk as desired to achieve the consistency that suits your tastes. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 33


My American vodka beats the giant imports every day. Try American! It’s better.

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FOOD / GOOD MORNING SMOOTHIE

GOOD MORNING SMOOTHIE This one-serving A.M. pick-me-up is bursting with orange flavor and all those antioxidant benefits we need to start the day off in a healthy way! Plan ahead and peel, slice and freeze a small banana so you’ll be ready to blend the next morning. The frozen

banana makes all the difference in this drink!

· 1 tablespoon chia seeds · ½ teaspoon pure vanilla extract DIRECTIONS

INGREDIENTS · 1 cup dairy-free milk of choice · 1 small whole seedless orange (peel included) · 1 small banana, frozen

Put all ingredients in your blender and blend until completely smooth. Serves one, but recipe is easily doubled.

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 35


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F O O D / D A I R Y- F R E E A L F R E D O S A U C E W I T H PA S TA

This sauce is so good on pasta, but also for dipping roasted broccoli or cauliflower as a snack! Add your choice of protein (cooked shrimp, chicken, etc.) to this dish for a heartier meal!

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D A I R Y- F R E E

ALFREDO WITH SAUCE P A S TA

BY GIGI STEWART, MA

FOR SERVING:

· 2 servings of gluten-free pasta of your choice, cooked according to package directions · Oil or dairy-free butter substitute, for tossing cooked pasta · Salt, to taste, for the pasta · ½ cup halved cherry tomatoes DIRECTIONS: Serves 2, easily doubled to serve 4 INGREDIENTS: ALFREDO SAUCE:

· 1 cup Daiya mozzarella shreds (or similar dairy-free cheese product) · 2 cups unsweetened dairy-free milk (I use coconut milk from a carton, not canned, but any dairy-free milk will work.) · 2 tablespoons gum-free gluten-free flour blend

Prepare gluten-free pasta according to package directions. Salt and toss with a small amount of oil or dairy-free butter substitute, as desired.

minutes, until the mixture begins to thicken. Turn off heat. Mixture will thicken slightly as it cools. To serve, plate pasta, top with sauce and place tomatoes on top. Garnish with fresh chopped parsley and serve immediately.

ABOUT THE AUTHOR Gigi is the creator of the wellness and lifestyle site, GigiStewart.com where she shares delicious gluten-free recipes, science-backed health and nutrition information, insight into creating the life of your dreams and travel tips! Get your name on Gigi’s free weekly eNewsletter, The G-List, for updates about her upcoming book, exclusive subscriber recipes, articles and more! Visit Gigi on Facebook, Instagram, Pinterest and Twitter.

Prepare the sauce by placing all sauce ingredients in a saucepan over medium-low heat and whisk to blend in the flour. Warm until “cheese” melts and continue to stir. Allow the mixture to come to a low boil, and cook, stirring, 1 to 2

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F O O D / D A I R Y- F R E E A L F R E D O S A U C E W I T H PA S TA

· 1 tablespoon dairy-free butter substitute · ½ teaspoon garlic powder · ¼ teaspoon salt · Pinch of black pepper


FO O D / ST RAW B E R RY M I N T V I N A I G R E T T E

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STRAWBERRY VINAIGRETTE BY DR. KARA FITZGERALD

MINT This strawberry mint vinaigrette is a great salad dressing that tastes especially good in the spring and summer. The sweet taste coupled with the hint of mint tastes fresh. With strawberries being a superfood, they make a nice addition to a salad of kale, cucumber slices, avocado and walnuts. Strawberries are rich in the essential nutrients, vitamin C, potassium, folic acid and fiber. Skip the agave if you prefer a dressing that is less sweet. INGREDIENTS: · 2 cups fresh strawberries · 8 mint leaves · ¼ cup agave, optional · ¼ cup white wine vinegar · 2 tablespoons fresh lemon juice · 1/3 cup olive oil

DIRECTIONS: Place all the ingredients in the blender and blend until completely smooth. Store the vinaigrette in a mason jar with a tight-fitting lid and store it in refrigerator for 3-5 days. Shake well before using.

DR. FITZGERALD RECEIVED HER DOCTORATE OF NATUROPATHIC MEDICINE FROM NATIONAL COLLEGE OF NATURAL MEDICINE IN PORTLAND, OREGON. SHE COMPLETED THE FIRST CNME-ACCREDITED POST-DOCTORATE POSITION IN NUTRITIONAL BIOCHEMISTRY AND LABORATORY SCIENCE AT METAMETRIX (NOW GENOVA) CLINICAL LABORATORY UNDER THE DIRECTION OF RICHARD LORD, PH.D. HER RESIDENCY WAS COMPLETED AT PROGRESSIVE MEDICAL CENTER, A LARGE, INTEGRATIVE MEDICAL PRACTICE IN ATLANTA, GEORGIA. DR. FITZGERALD IS LEAD AUTHOR AND EDITOR OF CASE STUDIES IN INTEGRATIVE AND FUNCTIONAL MEDICINE, A CONTRIBUTING AUTHOR TO LABORATORY EVALUATIONS FOR INTEGRATIVE AND FUNCTIONAL MEDICINE AND THE INSTITUTE FOR FUNCTIONAL MEDICINE’S UPDATED TEXTBOOK FOR FUNCTIONAL MEDICINE. SHE HAS BEEN PUBLISHED IN NUMEROUS PEER-REVIEWED JOURNALS. DR. FITZGERALD IS ON FACULTY AT THE INSTITUTE FOR FUNCTIONAL MEDICINE, AND IS AN INSTITUTE FOR FUNCTIONAL MEDICINE CERTIFIED PRACTITIONER. SHE WAS FORMERLY ON FACULTY AT UNIVERSITY OF BRIDGEPORT IN THE SCHOOL OF HUMAN NUTRITION AND THE SCHOOL OF NATUROPATHIC MEDICINE. SHE IS A CLINICIAN RESEARCHER FOR THE INSTITUTE FOR THERAPEUTIC DISCOVERY. DR. FITZGERALD REGULARLY LECTURES INTERNATIONALLY FOR SEVERAL ORGANIZATIONS AND IS IN PRIVATE PRACTICE IN SANDY HOOK, CONNECTICUT.

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 39


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SARDINE CRISPS

BY JANINE HENKEL, MS, CFT VIA DR. KARA FITZGERALD

They’re also very versatile. Use them as a salad topper, a side dish, snack tray or the main event. You can use any spices you like to keep a dinner theme going. And it’s fast enough to make that these are healthy “fast food”!

FOOD / SARDINE CRISPS

INGREDIENTS

Sardines are one of the world’s most nutrient-dense, bang-for-your-buck foods. They provide an incredible source of: · Vitamin B3 · Vitamin B12 · Vitamin D · Protein · Omega-3 · Calcium · Phosphorus · Selenium · Iodine · Copper · Choline

· 4.75 ounce can of sardines · 6 Tb Arrowroot powder · 1 teaspoon salt · 1 teaspoon onion powder · 2 tablespoons palm oil, ghee or coconut oil for frying DIRECTIONS Heat the oil in a frying pan over low-medium heat. While it’s heating, pour the arrowroot powder into a small bowl.

Sardines are super straight out of the can. However, if that doesn’t appeal to you, we hope this recipe will be your guaranteed winner. These sardines are so simple and kid-friendly, you’ll be fighting for the last one.

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Add in the salt, onion powder and mix. Set aside. Open the can of sardines, take one out and lay it on a plate. OPTIONAL DE-BONING: Slowly fillet the sardine by separating the two halves of the fish with a knife. When the fish is open, remove the spine. The bones are perfectly edible and are an excellent non-dairy source of calcium, but if you prefer to remove them that’s OK. Take a fillet and coat it in your arrowroot mixture. Lay it in the pan. Continue until all the fillets are in the pan. Allow them to cook over low to medium heat for about 5 minutes. Flip and allow them to cook for another 5 minutes. You can check to make sure they have a nice brown crisp before removing. Once they have fully cooked, remove them from the pan and eat.

JANINE HOLDS A MASTER’S DEGREE IN FUNCTIONAL NUTRITION FROM THE UNIVERSITY OF BRIDGEPORT AND IS WORKING TOWARDS BECOMING A CERTIFIED NUTRITION SPECIALIST. AFTER 20 YEARS IN LAW ENFORCEMENT, JANINE TURNED IN HER BADGE TO PURSUE A CALLING IN THE FUNCTIONAL NUTRITION FIELD. JANINE’S A HEALTHY SKEPTIC WHO TRUSTS THE VALIDITY OF SCIENCE AND THE WISDOM OF NATURE. SHE FOLLOWS FACTS NOT FADS AND BELIEVES EVERYONE DESERVES THE RIGHT TO PERSONALIZED NUTRITION. JANINE IS THRILLED TO HAVE JOINED DR. KARA FITZGERALD’S TEAM IN SEPTEMBER 2017 AS A NUTRITION RESIDENT.


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FOOD / SARDINE CRISPS

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 41


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ANTIOXIDANT CUCUMBER

FOOD / ANTIOXIDANT CUCUMBER COOLER

COOLER

Cucumber is naturally calming, mild flavored and pairs perfectly with mint in this nonalcoholic cocktail!

For 2 cocktails.

DIRECTIONS:

INGREDIENTS:

Place 3 mint leaves in the bottom of each glass, muddle with a spoon.

· 12 ounces pure sparkling water · 2 lime wedges · 4 thin slices of cucumber, slice lengthwise from a medium cucumber · 6 fresh mint leaves · Ice cubes · 2 tall glasses

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Add ice until each glass is half-full. Spiral a cucumber slice into each glass, add remaining ice to fill glasses, then the second cucumber spiral. Pour sparkling water over each, top with lime and serve!


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03

05

04

02


01

5 WAYS WITH Whether you roast a whole chicken on the weekend during meal prep and use leftovers during the week, or stop by the grocery store on the way home from work, roast chicken is a launch pad for some fantastic – and fast! – meals.

2 – S O F T C H I C K E N TA C O S

Keep it simple with the toppings so the chicken really shines. Add a sprinkle of cheese, diced avocado and a touch of salsa. 3 – QUICK CHICKEN SOUP

Tear chicken into large chunks and add it to stock, shredded carrots, diced onion and cook until veggies are tender. Shredding the carrots and finely dicing onion reduce the cooking time. Serve with parsley garnish and a salad on the side. 4 – CHICKEN SALAD

If you are buying a pre-cooked rotisserie chicken from the supermarket, be sure it is gluten-free. Not all are, so always check!

Chop chicken, add diced onion, diced hardboiled egg and moisten with mayonnaise. Serve chicken salad on lettuce leaves or make a sandwich on gluten-free bread!

1 – PULLED BBQ CHICKEN PIZZA

5 – CHICKEN FRIED RICE

Your favorite gluten-free crust + BBQ sauce (we like Bone Suckin’ sauce!) + toppings of your choice (thin sliced red onion, green peppers, olives, and cheese) make a hearty meal no one will complain about!

For each cup of cooked rice, add ½ cup mixed diced vegetables (onion, peppers, carrots, water chestnuts, corn, etc.) and ¼ cup diced chicken. Cook in a wok to heat, add a dash of gluten-free soy sauce and serve!

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 45

F O O D / 5 WAY S W I T H R OT I S S E R I E C H I C K E N

ROTISSERIE CHICKEN


FOOD / ANTIOXIDANT CUCUMBER COOLER

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If you don’t have a silver julep cup, you can use a high ball glass or any tall glass you have on hand. FOR EACH JULEP YOU WILL NEED:

CLASSIC MINT

JULEP

· 4 mint leaves · 1 teaspoon sugar · 2 ounces bourbon · Crushed ice P R E P A R AT I O N :

Place the mint leaves and sugar in the bottom of your glass and muddle to release the mint oils and start dissolving the sugar. Pour bourbon over the mint/sugar, then fill the glass to the very top with crushed ice. Stir, add a mint leaf garnish and enjoy!

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Use the Easy Oven Roasted Asparagus recipe on page 52 to make the asparagus for this salad. Cool the roasted asparagus completely before using in the salad – either to room temperature or chilled, if you prefer.

FOOD SPRING ASPARAGUS SALAD WITH LEMON VINAIGRETTE

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FOOD SPRING ASPARAGUS SALAD WITH LEMON VINAIGRETTE

SPRING ASPARAGUS SALAD WITH LEMON VINAIGRETTE Serves 4 generously. INGREDIENTS: FOR THE SALAD:

· ½ pound roasted asparagus · 8 cups loosely packed spring greens · 1 cup shelled spring peas · ¼ cup shaved parmesan-reggiano cheese FOR THE VINAIGRETTE:

· 1/3 cup oil, whatever you like using for salad dressings, olive oil works well · Juice from 1 lemon · 1 tablespoon Dijon mustard · 1 clove garlic, finely minced · Salt and pepper to taste INSTRUCTIONS: Whisk the vinaigrette in a small bowl. Divide salad ingredients between 4 chilled salad plates, layering lettuce, asparagus, peas, and cheese. Drizzle vinaigrette over the salads just before serving. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 49


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FOOD / QUICK LEMON CHICKEN

QUICK

LEMON CHICKEN Give this chicken time to marinate for maximum flavor! Whether you whip it up for lunch or an easy dinner, this flavorful chicken is perfect. Serve it as-is with sides like mashed potatoes or cauliflower, or slice it and top a salad. Leftovers heat up beautifully, and make an excellent addition to a big skillet of rice and veggies!

Makes 4 servings. INGREDIENTS · 1 pound boneless skinless chicken thighs · Juice of 1 lemon · 2 tablespoons oil · 1 tablespoon Dijon mustard · 1 teaspoon garlic powder · ½ teaspoon salt

· Fresh ground black pepper, to taste DIRECTIONS Place all ingredients in a shallow glass dish with a lid. Coat all chicken pieces and refrigerate 4 to 8 hours. When you’re ready to cook the chicken, discard the marinade and cook the chicken in a skillet over medium-high heat, 5 minutes per side, depending on how thick/large your chicken pieces are. The chicken should reach an internal temperature of 165F. Remove the chicken from the skillet and transfer to a plate to serve.

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FOOD / QUICK LEMON CHICKEN

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 51


FOOD / EASY OVEN-ROASTED ASPARAGUS

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EASY OVEN-ROASTED

ASPARAGUS We know spring has finally sprung when we see tall green stalks in the supermarket! If you’re not a fan of asparagus because you remember it as that mushy green vegetable from childhood, reconsider it! Sometimes it’s not the vegetable at all, but the cooking method. This simple roasted asparagus brings out the fresh flavor and helps the stalks crisp-tender.

Add a sprinkling of fresh herbs, grated parmesan or other cheese and you’ve got a new favorite spring side! INGREDIENTS: · 1 pound fresh asparagus · 1 teaspoon salt · ½ teaspoon pepper · 2 tablespoons oil · Optional add-ons: minced garlic,

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minced shallot, grated parmesan cheese, red pepper flakes, rosemary, thyme, or oregano.

DIRECTIONS: Preheat your oven to 425F. Lightly grease a baking sheet large enough to hold all the asparagus stalks so that they are not touching.


FOOD / EASY OVEN-ROASTED ASPARAGUS

Rinse and trim asparagus, removing the hard woody ends. Dry stalks, then toss them on the prepared baking sheet with oil and seasonings being sure to coat each stalk. Arrange stalks on the pan so that they are close but not touching. Place pan in the oven and cook 7 minutes, then remove the pan and carefully turn stalks. Return to the oven for 5-7 minutes more, depending on how done you want them and the size of the stalks (thinner stalks will cook much quicker). Once the stalks reach desired crisp/ tender stage, remove from oven and serve warm. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 53


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COCONUT PA L M S U G A R

FOOD / GLUTEN-FREE BROWNIE NESTS

GLUTEN-FREE

BROWNIE NESTS

BY KARLA SALINARI

INGREDIENTS · 2/3 cup warm water · 1 cup unsweetened cocoa powder · 2/3 cup coconut oil · 2 eggs, at room temperature · 2 teaspoons vanilla extract · 2 cups coconut palm sugar · 1 cup gluten free oat flour · 1 cup tapioca flour · 1 teaspoon xanthan gum · 2 teaspoons baking powder · ½ teaspoon ground coffee · Pinch of sea salt

DIRECTIONS Preheat oven to 350 degrees F. Line a standard muffin tin with 12 paper liners and spray with cooking spray.

Add the warm water and coco powder to a small bowl and whisk to combine. Set aside. In a large bowl, combine sugar, oat flour, tapioca flour, xanthan gum, baking powder, coffee and salt. Add the oil, eggs and vanilla extract to the cocoa mix and whisk thoroughly to combine. Add the cocoa mixture to the flour mixture and combine. Using spoon, evenly distribute brownie batter among muffin tins and bake, 25-30min or until edges begin to crisp and a toothpick inserted comes out mostly clean. Allow to cool completely before decorating. Serve and enjoy!

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food F R O S T W I T H YO U R FAV O R I T E G LU T E N - F R E E F R O S T I N G A N D T O P W I T H S E A S O N A L G LU T E N - F R E E C A N D I E S !

FOOD / GLUTEN-FREE BROWNIE NESTS

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 55


Gluten-Free just got a lot Easier

www.GlutenFreeResourceDirectory.com


Click here to get your copy now!


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W H AT S H O U L D I D O W I T H L E F T O V E R C O C O N U T W AT E R ?

F O O D / G LU T E N - F R E E C H O C O L AT E C A K E

TO MAKE THE GANACHE FOR THIS RECIPE, YOU ONLY NEED THE THICK, WHITE “CREAM” PORTION FROM THE CAN OF COCONUT MILK. BUT DON’T TOSS THE LEFTOVER LIQUID, SAVE IT FOR YOUR SMOOTHIES!

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GLUTEN-FREE

CHOCOLATE CAKE DR. VIKKI PETERSEN, DC, CCN, CFMP

INGREDIENTS: FOR THE CAKE:

· 1 cup organic almond flour · ½ cup unsalted organic almond butter or cashew butter · 1 organic flax egg · 3 tablespoons organic maple syrup · ½ cup organic pumpkin puree · ¼ cup organic raw cacao powder · 1 teaspoon baking soda · 1 teaspoon vanilla extract · 1/8 teaspoon salt FOR THE GANACHE:

· 1 cup dark chocolate chips · 6 tablespoons organic coconut cream (this is the cream from a can of full fat coconut) · ¼ teaspoon vanilla extract DIRECTIONS: Preheat oven to 350F. Using parchment paper, line an 8” round or square Pyrex pan. Add all ingredients for the cake to a mixing bowl, and using an electric

F O O D / G LU T E N - F R E E C H O C O L AT E C A K E

If it’s cake you’re craving, make it healthy! This indulgent-tasting chocolate cake is a delicious way to celebrate anything or to welcome spring!

mixer, mix for several minutes until well mixed. You can also mix in a bowl with a wooden spoon or spatula if desired. If you go this route, you should probably whisk the almond flour to get out all the lumps and then add the remaining ingredients. The batter will be thick. Put the batter into prepared pan and smooth. Bake for 25-27 minutes until a toothpick comes out clean. Cool completely before adding ganache. To make the ganache, open a can of organic full fat coconut milk, scoop out the cream. Place the coconut cream in a saucepan and melt over medium heat. Add the chocolate chips to the coconut cream together and mix together until smooth.

MAKE A FLAX “EGG” COMBINE 1 TABLESPOON GROUND FLAXSEED AND 2 ½ TABLESPOONS WARM WATER. WHISK TOGETHER AND WAIT 5 MINUTES UNTIL CONGEALED. USE AS YOU WOULD A REGULAR EGG IN A RECIPE.

Remove from the heat and add the vanilla extract; mix well. You can use the ganache now or let sit for a few minutes. As it sits, it gets slightly harder. Spread the ganache over the cooled cake and place in the refrigerator to cool or enjoy at room temperature. MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 59


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F O O D / G LU T E N - F R E E C H O C O L AT E D R O P A L M O N D B U T T E R C O O K I E S

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GLUTEN-FREE CHOCOLATE DROP

COOKIES

A patient is responsible for allowing my daughter and I to create this recipe. The patient asked me to come up with a healthy version of peanut butter sugar cookies with a Hershey’s kiss in the middle. I was excited to do some research and end up with this very easy, grain-free, refined sugar-free recipe that is moist and delicious. I hope this will be a new favorite cookie recipe. You can substitute fruit-sweetened jam for the chocolate if you like. INGREDIENTS: · 2 cups organic almond flour · ½ teaspoon Himalayan sea salt · ½ teaspoon baking soda · ¼ teaspoon baking powder · ¼ cup organic almond butter (or peanut butter) · 2 Tablespoon coconut oil · ¼ cup coconut sugar · 2 Tablespoon pure maple syrup · 2 Tablespoon organic almond milk (or other vegan milk) · 1 teaspoon vanilla extract · Big chunks of dairy-free chocolate chips

BY DR. VIKKI PETERSEN

DIRECTIONS: Preheat oven to 350F. Line two baking sheets with parchment paper. In a small bowl mix together almond flour, salt, baking soda, baking powder and coconut sugar. In a small saucepan add almond butter, almond milk, coconut oil, maple syrup and vanilla on low-medium heat. Stir until fully combined. This shouldn’t take more than 3 or 4 minutes. Pour the warm mixture into a separate bowl. Add the dry ingredients and combine with a spoon to ensure there are no lumps. Scoop out 1 Tablespoon at a time and form into a ball and place on your baking sheet. The cookies will not spread much while cooking. Bake for 6-8 minutes until the cookies look set and just begin to crack. As soon as your remove the cookies from the oven, press one (or two!) chunks of chocolate into the middle of each one. Cool the cookies on the baking sheet for 5 minutes and then transfer to a cooling rack.

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 63

FO O D / G LU T E N - F R E E C H O C O L AT E D R O P A L M O N D B U T T E R C O O K I E S

ALMOND BUTTER


FOOD / ANTIOXIDANT CUCUMBER COOLER

food

VEGAN

DR. VIKKI PETERSEN DC, CCN, CFMP

WHIPPED CREAM

This is my go-to whipped cream recipe and it’s very easy to make. I find the store-bought “vegan whip creams” taste a bit too sweet or artificial. This one is made from fresh ingredients and you can adjust the sweetness to suit your tastes with pure maple syrup. Depending on what pie or cake I’m making, I add some cocoa to make it chocolatey. INGREDIENTS: · 1 can (14 ounce) whole fat coconut cream, chilled

· 1 tablespoon maple syrup (more to taste) · 1 teaspoon vanilla extract · Optional: other flavor extracts, ground spices (like cinnamon) or cocoa powder

DIRECTIONS: Chill the can of coconut cream at least overnight (better yet, 24 hours). The fatty coconut cream will separate from the water in coconut cream. It will accumulate at the top of the can and harden.

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Open the can and scoop out only the hard coconut cream that should have settled on top (Thai Kitchen brand is my favorite). Use a hand or stand mixer to whip the coconut cream with maple syrup, vanilla extract and other optional flavors until fluffy. The whipped coconut cream should be thick enough to ice cupcakes or enjoy on top of pie. Keep refrigerated. You can even fill it into a pastry bag with piping tip, to frost cupcakes with fancy swirl patterns.


IN SEASON NOW / NARCH & APRIL

in season now

20 FOODS IN SEASON NOW

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Apricots

Mangoes

Artichokes

Mustard Greens

Asparagus

Oranges

Broccoli

Peas

Collards

Pineapple

Corn

Rhubarb

Endive

Snow Peas

Fennel

Spinach

Honeydew

Strawberries

Limes

Vidalia Onions


Toss your broccoli with some lime zest after roasting or steaming for a bright new flavor! Asparagus comes in several varieties, including green, white and purple! Try different varieties for slightly different flavors to see which you prefer.

If you’re lucky enough to get Vidalia onions, be sure to enjoy them while they last for a sweet, mild onion flavor.

Strawberries are just beginning to come into season in warm areas. As soon as they are ready where you are, add them to your daily diet for a low sugar source of antioxidants!

MARCH-APRIL ISSUE / FOOD SOLUTIONS MAGAZINE / 67

IN SEASON NOW / NARCH & APRIL

Add a whole small orange to your next smoothie for a burst of bright citrus flavor and a huge immune boost!


DISCLAIMER / MARCH & APRIL

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 health-care professional if you have concerns or questions about your health. The information is provided with the understanding that neither FSM nor any of its affiliates are engaged in 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 for them.

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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.

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