Food Solutions Magazine Dec 2014

http://www.bobsredmill.com

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

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

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

Celiac Disease is in Your Genes ............................................................. 10

5 Fixes for a Faster Metabolism ............................................................12

4 Reasons You Shouldn’t Cheat on Your Gluten-Free Diet .......... 14

Check Up with Dr. Mark Hyman ............................................................16

What’s Healthier? Superfoods Challenge ........................................20

Say “Cheers!” to Better Memory ...........................................................21

Holiday Spices that Heal .........................................................................23

Healthy Leftover Ideas for Holiday Turkey & Ham .........................26

Are You “Picking Around” the Gluten? ................................................28

4 Strategies for Avoiding the Holiday Food Hangover .................30

Festive & Fabulous Holiday Recipes ................................................... 33

20 Paleo Baking Tips from Our Expert Chef ....................................48

Editor’s Top Holiday Gift Picks ..............................................................50

Pet-Proof Holiday Home Checklist ......................................................58

Holiday Meal in a Biscuit for Fido ....................................................... 60

Homemade Treats for Your Frisky Feline ..........................................62

Question Time with Kavita .....................................................................64

Your Food Solutions: Equivalent Measures & More for

Holiday Baking ...........................................................................................70

D E C E M B E R I S S U E / F O O D S O L U T I O N S M A G A Z I N E / 0 3

T A B L E O F C O N T E N T S

SCIENCEFSM Advisory Board Mem-ber, Leigh Reynolds explains the genetics of celiac disease.

NUTRITIONMark Hyman, MD, shares 15 (practical!) ideas for surviving the holidays while feeling and looking great!

FOODCelebrate the holiday season with amazing gluten- and allergen-free recipes every-one will enjoy! Plus our expert chef’s top tips for successful Paleo baking!

BEAUTIFUL YOUMakeup Artist and Beauty Writer, Kavita Kaul, answers your beauty questions and shares her favorite gluten- free product picks to keep you looking fabulous for the holidays and beyond!

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0 4 / F O O D S O L U T I O N S M A G A Z I N E / D E C E M B E R I S S U E

Two broad topics drive nearly every conversation I hear this time of year: the impending Christmas holiday and how to keep the holidays as healthy as possible. It seems we decide on which indulgent treat to make in one breath, then try to figure out how to stay on track with our diet in the other. For those on a special diet, both can pose a challenge.

Finding the recipes that really work to recreate your family favorites and sticking to your gluten-free, allergen-free diet can throw up some serious road blocks.

Here at FSM, we understand that food is to be enjoyed every day of the year, but especially during the holidays. We also know some treats simply must make it on the table. My family is no different! I’m sharing one of my family’s favorite Christmas morning splurges, Cinnamon Pull-Apart Bread with Caramel Glaze, with you on page 45. This is a new, more indulgent version of my original recipe, revamped for a recent holiday TV special. There are so many more holiday recipes you’ll want to try in this issue, too! Along with traditional Christmas dishes, you’ll enjoy Chef Lisi Parsons’ scrumptious paleo creations, like her Paleo Peppermint Brownies on page 46.

And when it comes to keeping healthy eating on track this holiday season, we’re serving up plenty of tips, strategies and advice in that department, too! Get Dr. Mark Hyman’s 15 tips for a healthy holiday beginning on page 16, and check out part two of Sherry Strong’s series on page 30. This month, Sherry tells us how to avoid that holiday “hango-ver” (and she’s not just talking about alcohol).

Of course, if you do decide to raise your glass to toast this festive season (in moderation, of course), you’ll be glad to know you may be boosting

your memory! Click over to page 21 for more on the positive effects of wine consumption on the brain.

Speaking of raising a glass, I hope you will celebrate with me as I launch my book, The Gluten-Free Solution: Your Ultimate Guide to Positive Gluten-Free Living! I poured everything I have into this information-filled, essential resource for living your best gluten-free life, and I cannot wait to share it with you! You can learn more about it here.

I will also be toasting all of you as this year comes to a close. Along with the entire FSM team, I thank you for your support and wish you a Merry Christmas and happy holiday season!

See you in the New Year!

Gigi Stewart, M.A.Editor in Chief

EDITOR-IN-CHIEFGigi [email protected]

CREATIVE SERVICESKreative Direktions

CONTRIBUTING WRITERSMark Hyman, MDChef Lisi ParsonsKavita KaulCynthia Rudert, MD, FACPSherry StrongJennifer Fugo

COPY EDITORJodi Palmer

PUBLISHER & CEOScott R. [email protected]

ADVERTISING SALES & MARKETING KMI: 561.637.0396

ADVERTISING SALES DIRECTORSErica Singer 201.766.8471Kristen LaBuda 717.574.3739

DIRECTOR OF CLIENT SERVICES Jody [email protected]

CHIEF TECHNOLOGY OFFICERBrian A. [email protected]

TECHNICAL WEB DEVELOPERDmitry Bogordsky

ACCOUNTING [email protected]

ARTICLE [email protected]

INFORMATION [email protected]

ADVISORY BOARDCynthia S. Rudert, M.D., F.A.C.P., CD & Gluten Intolerance SpecialistMarci Page Sloane, MS, RD, LDN, CDE, Registered & Licensed Dietician /Nutritionist & Certified Diabetes EducatorLeigh Reynolds, GF Therapeutics / Celevites President

FOOD SOLUTIONSG

LUTE

N F

REE

www.wholefoodsmarket.com/Gluten-Free/Gluten-Free-Bakehouse-FAQ

LEIGH REYNOLDS recognized a

need for high quality-gluten free

nutritional supplementation so she

founded Gluten Free Therapeu-

tics™. Leigh set out to make one of

the most beneficial gluten-free

supplement lines available. With

high quality pharmaceutical grade

ingredients and scientifically

researched formulations Gluten

Free Therapeutics™ is proud to

offer its customers a superior line

of nutritional supplements called

CeliVites.

MARK HYMAN, MD has dedicated

his career to identifying and

addressing the root causes of

chronic illness through a

groundbreaking whole-systems

medicine approach known as

Functional Medicine. He is a family

physician, an eight-time New York

Times bestselling author, and an

internationally recognized leader in

his field. Through his private

practice, education efforts, writing,

research, advocacy and public

policy work, he strives to improve

access to Functional Medicine, and

to widen the understanding and

practice of it, empowering others

to stop managing symptoms and

instead treat the underlying causes

of illness, thereby also tackling our

chronic-disease epidemic.

Dr. Hyman is Chairman of the

Institute for Functional Medicine,

and was awarded its 2009 Linus

Pauling Award for Leadership

in Functional Medicine. He is

currently medical editor at the

Huffington Post and on the

Medical Advisory Board at The

Doctor Oz Show. He is on the

Board of Directors of The Center

for Mind-Body Medicine, and a

faculty member of its Food As

Medicine training program. He is

also on the Board of Advisors of

Memhet Oz’s HealthCorps, which

tackles the obesity epidemic by

“educating the student body” in

American high schools about

nutrition, fitness and mental

resilience. He is a volunteer for

Partners in Health with whom he

worked immediately after the

earthquake in Haiti and continues

to help rebuild the health care

system there. He was featured on

60 Minutes for his work there.

Originally from London, KAVITA

KAUL brought her vibrant style

and bright personality to New York

in May 2011; since then she has

quickly become a firm fixture and

familiar face within the fashion,

print and commercial industries.

With clients such as Nike, Toyota,

Grolsch, Puma and Honda behind

her, her work can also be found in

publications such as Creem

magazine, Filler magazine, Genlux,

Teen Vogue and Elle UK. Her love

of skincare and cosmetic products

also means Kavita’s beauty writing

can be found in several interna-

tional magazines. Believing in the

transformative power of make-up

her goal is not to change a

woman’s face, but to use it to

empower women into owning own

unique beauty. See more of

Kavita’s work here.

CYNTHIA S. RUDERT, M.D.,

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

Gastroenterologist in Atlanta,

Georgia, whose practice is

primarily devoted to the screening

and following of patients with

celiac disease. With one of the

largest practices in the United

States that manages adults and

C O N T R I B U T O R S


www.drcynthiarudert.com

www.kavitakaul.com

www.kavitakaul.com

www.celivites.com

www.drhyman.com

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teenagers with celiac, she has

evaluated over 1000 patients with

celiac disease and gluten

sensitivity.

Dr. Rudert’s focus is identifying the

core causes of gastrointestinal

issues with a comprehensive

evaluation enabling her to treat

underlying medical conditions

that may have previously been

undetected. Dr. Rudert then

creates an individualized course

of treatment tailored to each

patient’s unique set of needs.

Rather than just treating the

symptoms of the disease, Dr.

Rudert believes the best results

are achieved by getting to the

core cause of the problem and

treating the disease accordingly.

Dr. Rudert sees patients from all

over the United States for second

opinion consults on a variety of

gastrointestinal disorders.

Committed to educating the public,

patients and physicians about this

commonly missed disorder, Dr.

Rudert lectures throughout the

United States and Canada on

celiac disease. She also lectures on

inflammatory bowel disease,

irritable bowel syndrome,

pancreatic exocrine insufficiency

and small intestinal bacterial

overgrowth.

Dr. Rudert is Medical Advisor for

the Celiac Disease Foundation, the

Gluten Intolerance Group of North

America and for the Gluten Free

Certification Organization (GFCO).

She is Medical Director for Atlanta

Gluten Intolerance Group (GIG),

and founder and president of the

Atlanta Women’s Medical Alliance,

the largest alliance of female

physicians in the United States.

In demand as an expert in celiac

disease, she was the Keynote

Speaker for multiple programs

including the New England Celiac

Conference, co-hosted with the

Beth Israel Deaconess Medical

Center/Harvard, and national GIG

meetings. Dr. Rudert was the

advising physician for the popular

television series House which

featured a segment concerning

celiac. Dr. Rudert is a former

Assistant Professor of Medicine

with Emory University. Learn more

about Dr. Rudert and her practice

at DrCynthiaRudert.com.

MARCI PAGE SLOANE, MS, RD,

LDN, CDE is a Registered and

Licensed Dietitian/Nutritionist and

Certified Diabetes Educator in

south Florida. She grew up in New

York City where she graduated

from Columbia University with a

double Master’s degree in

Nutrition and Physiology.

Marci is CEO of Food Majesty, Inc.

author of Reality Diabetes ~ type

2, The Diet Game: Playing for Life!,

The Divorced Woman’s Diet and is

contributor to Chicken Soup for

the Soul Healthy Living Series

Diabetes. Sloane is a nutrition and

disease counselor, speaks

frequently in the community, is

coordinator of American Diabetes

Association (ADA) programs, an

ADA Valor Award recipient and

does radio, television and

magazine interviews. Marci is

passionate about her work and it

shows when you meet her.

Chef LISI PARSONS, two-time

author of gluten-free & Paleo

Cookbooks, a recipe developer for

fitness professionals, and a

diagnosed celiac. She also suffers

from Hashimoto’s disease and

recovered from a disabling nerve

injury with the help of whole

foods. Lisi has worked as a

personal trainer and meal planner

for fire and police departments.

She is also a frequent contributor

to fitness magazines and fitness

web pages.

www.wortheverychew.com

C O N T R I B U T O R S


www.drcynthiarudert.com/

www.drcynthiarudert.com

www.foodmajesty.com

www.foodmajesty.com

www.wortheverychew.com


Thank you so much for the recipes in your November issue!! I made my entire Thanksgiving meal from the traditional menu you shared and everyone (even the non-gluten free people) loved it! ~ Rochelle

I never knew making grain-free foods could be so simple. Thank you for including Chef Lisi Parsons’ recipes each month! I have started clicking first to those so that I can plan all the goodies I’m going to make. It’s fun to make a healthy paleo treat then sit back and enjoy it while I read the entire issue of FSM cover to cover! ~ Denise

D E C E M B E R / L E T T E R S T O E D I T O R

My family LOVED the Thanksgiving spread my daughter and I made for our family of 15! It was a true gluten-free feast and we barely had any leftovers. I added several recipes to my “normal” dinner menu recipe box to have handy. Those are just too good to save only for the holidays! ~ Darla

I am taking the article about celiac disease and yeast allergy with me to my doctor later this month. I think that is what is going on with my body. Thank you so much for sharing this information! ~ Anne

I made my own almond milk from the recipe on page 47 of the November issue and it was unbe-lievable how much better it tastes than store-bought almond milk! I love using this in my protein shakes for an extra boost of nutrients after a workout. Thank you for this recipe. ~ Jackson

www.hodgsonmill.com


S C I E N C E

Genetic testing can be used to rule out celiac disease

DEMYSTIFIED

B Y L E I G H R E Y N O L D S

BEHIND

The facts about genetic testing for

Celiac disease

Why do a genetic test for celiac disease? As we know, celiac disease is genetic, so many doctors advise genetic testing. Genetic testing can be used to rule out celiac disease when a patient is already on a gluten-free diet or test results are inconclusive. Once one family member is diagnosed with celiac disease doctors often encourage first degree relatives to get antibody testing (every 3 years or immediately if symptoms develop). Genetic testing can be done by blood test, saliva test or cheek swab. Genetic testing is not a diagnosis of celiac disease nor does it mean you will ever develop celiac disease. To diagnose celiac disease there is a separate set of testing methods. Keep in mind that positive antibody or genetic test results only suggest the presence of celiac disease—the test results cannot confirm it. If these screening tests come back positive, the next step in diagnosing celiac disease is to get a biopsy of the small intestine.

The Genetics of Celiac DiseaseThe majority of people diagnosed with celiac disease share common genes. Genes are inherited, one copy comes from your mother and one from your father. Among all of the possible HLA genes, greater than 90% of patients have at least one copy of a gene called HLA DR3-DQ2.5, sometimes those with celiac disease have 2 copies of this gene. Other common HLA genes in celiac patients include DR4-DQ8. Harboring these genetic variants is not enough to develop celiac disease; these genes are common in the general population. Patients with 1 or 2 copies of DR3-DQ2.5 have a greater risk of developing the disease than those with 1 or 2 copies of DR4-DQ8.

The GeneticsCeliac Disease


Why are HLA genes important?HLA stands for Human Leukocyte Antigen and produces the protein that holds small pieces of foreign material (viruses, bacteria) on the surface of a cell so that it can be recognized by white blood cells. When such foreign material is recognized by while blood cells, the immune system can then attack the foreign invaders in order to protect the body. In the case of celiac disease, the HLA molecule probably presents fragments of gluten in an imprecise way, so that it too is recognized as a foreign invader and attacked for destruction. Your own tissues are innocent bystanders that also get attacked while the body tries to rid the system of gluten. Certain HLA variants are probably more likely to form an imprecise interaction with white blood cells and allow this incorrect interpreta-tion to occur.

What is new in the field of celiac genetics?In a recent study published in the New England Journal of Medicine, Edwin Liu and co-authors examined a group of children with the genes listed above to determine their risk of developing celiac disease. Among 6403 children followed in the U.S and Europe, 12% developed celiac autoimmunity, defined as an elevated anti-tissue transglutaminase antibody on 2 consecutive doctor’s visits.

The risks for developing celiac autoim-munity and biopsy positive celiac disease by the age of 5 were 11% and 3% among those with a single copy of DR3-DQ2.5, and 26% and 18% among those with 2 copies of DR3-DQ2.5. Relative to those with 1 or 2 copies of DR4-DQ8, children with one copy of DR3-DQ2.5 were 2 times more likely to develop celiac disease, and those with 2 copies of DR3-DQ2.5 copies were 6 times more likely.

An additional risk factor for developing celiac disease was living in Sweden. Relative to children in the U.S., those with susceptible genotypes in Sweden were almost twice as likely to develop celiac disease. The reasons for a higher risk in Sweden are not evident, but environmental factors are likely at play.

What does this mean to me?Since most patients carry 1 or both of the HLA alleles described above, understanding your genetic susceptibili-ty may help you rule out the condition if you and your doctor are unsure of your diagnosis when testing for celiac disease. The most important use of the findings from this study may be increased screening of 1st and 2nd degree relatives of those with celiac disease at a young age, to enable early detection and treatment.

S C I E N C E

An additional

risk factor for developing

celiac disease was living

in Sweden. Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line of scientifical-ly developed nutritional supple-ments specifically designed for celiac patients. Leigh set out to make one of the most beneficial gluten-free supplement lines available. With high quality pharmaceutical grade ingredi-ents and scientifically re-searched formulations Gluten Free Therapeutics™ is proud to offer its customers a superior line of nutritional supplements called CeliVites.

ABOUTTHEAUTHOR

www.glutenfreetherapeutics.com


S C I E N C E

This time of year we think about keeping

those extra pounds at bay, and while it may

seem nearly impossible to do that, there are some strategies that

really work for revving up our metabolism to

help maintain a healthy weight.

Incorporate these simple, fast fixes

to boost your metabolism this holiday season!

Add lean protein to every meal and snack! Protein is essential to a healthy metabolism and maintaining muscle mass. Choose lean proteins like turkey, chicken, fish, pork loin and eggs. Dairy products are also rich in protein. For plant-based proteins, choose beans and legumes, soy and protein-rich veggies like potatoes, spinach, broccoli, Brussels sprouts. Remember to keep your diet balanced by combining proteins with healthy fats and complex carbohydrate foods.

Eat the breakfast of champions. Kick off the day with a protein-packed breakfast – eggs! Eggs are considered nature’s most bioavailable form of protein and are loaded with other nutrients like vitamin A and B-complex vitamins. Remember, most of an egg’s nutrients are in the yolk, so it is important to eat both the yolk and the white (the protein component) for optimal nutrition.

Pump it up in the gym! Whether in the gym or at home, incorporating strength training exercises is a great trick to boost metabolism. From weight lifting to yoga, there are a wide range of strength training exercises you can do to keep lean muscle mass fired up to burn more calories throughout the day. Aim for two or three days of strength training each week.

Move more! Staying active overall is a vital part of keeping your metabolism healthy. Whether you take an aerobics class, walk on your treadmill at home or simply take the stairs instead of the elevator, every step you take is one in the direction of a healthier you! Remember to check with your health care provider before altering your diet or exercise regimen.

Count your calories, to make sure you’re eating enough. One of the first approaches dieters take is slashing calories, and while eating fewer calories can help you lose weight, if you eat too few calories each day, your metabolism will slow down and your body will hold onto extra pounds. Most healthy adult females need a minimum of 1200 calories each day to function normally. Men and very active individuals require more.

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S C I E N C E

Your risk of lymphoma increases dramatically. Research published in the Annals of Internal Medicine in August 2013 reveal that individuals with celiac disease who suffer from continued villous atrophy (continued damage to the villi lining the small intestine) are at a far greater risk of developing lymphoma (blood cell tumors) than those who experience healing of the mucosal lining of the gut as a result of adhering to a strict 100% gluten-free diet. (Adhering to a gluten-free diet and allowing gut healing to occur brings lymphoma risks for celiac patients down to a near-normal level.)

You prevent your body from using the nutrients in the foods you eat. Continued damage to villi of the small intestine means contin-ued malabsorption of nutrients from the foods you eat. Even if you maintain an overall healthy diet full of nutrient-rich foods, your health will suffer because many of those nutrients cannot make their way across your damaged gut lining and into the blood stream to support body functions.

You send the message to everyone around you who sees you cheat that celiac disease isn’t such a big deal and you don’t really need a gluten-free diet. If you have celiac disease, chances are at some point along the way, you have experienced at least a degree of negativity from someone who did not understand the severity of the disease, or who could not believe something as innocent-looking as a piece of bread could make someone sick. This is especially true for individuals who have no obvious outward symptoms of celiac disease. By eating gluten foods, even on occasion or as a special splurge, you are reinforcing that message and minimizing the importance of your disease. For others to take your celiac disease seriously, you must do the same.

You put yourself at risk of developing another autoimmune disease. Individuals with an autoim-mune disease like celiac disease are more likely to develop additional autoimmune diseases, especially when nutrition and overall health are compromised as a result of cheating on your gluten-free diet. When you have an autoimmune condition like celiac disease, your body requires constant nutritional support (like sticking to your 100% gluten-free diet) in order to heal and to remain healthy. Cheating by eating gluten, even on occasion, sets back the healing process and compro-mises your health.

With tempting holiday goodies at every turn, it is challenging for some individuals with celiac dis-ease to resist their favorite treats. After all, it is the holidays and those are your favorite foods. And, just one cookie won’t really hurt anything, will it?

Yes! It will. In fact, that one cookie (or any other gluten-filled food you are tempted to cheat and eat) can literally put you at risk for disease, prevent necessary gut healing and rob your health overall. If you’re tempted to cheat, read this first for the facts about why celiac patients should never cheat on their gluten-free diet.

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N U T R I T I O N

This is when we are all tempted (even me) to indulge and eat too many things that taste good but make us feel bad. Then, of course, we promise ourselves to go into food rehab right after the holidays. But what if you could enjoy the holidays, have amazing food and not be smothered in mounds of sweets and cakes and heavy foods that give you that momentary pleasure that you immediately regret. Remember that commercial for antacids, “I can’t believe I ate the whole thing”? Holidays are a festive, joyful time to celebrate with family and friends. And you can avoid turning those social functions into sugary, processed food orgies that do nothing good for your health or waistline and ultimately, can contribute to diabesity.

It’s Holiday

time!


C H E C K U P W I T H D R . M A R K H Y M A N

Holidays are a festive, joyful

time to celebrate with family and

friends. And you can avoid turning those

social functions into sugary,

processed food orgies that do nothing good

for your health or waistline and

ultimately, can contribute to

diabesity.

Especially during the holidays, you’ll likely find yourself somewhere where you have no control over what is served — a party, an event or a friend’s house. But that doesn’t mean you need to lose control and devour whatever sugary concoction your host has made. These 15 strategies can become incredibly helpful for your next dinner party or other holiday social gathering:

1. Make special requests. Tell your host about any food sensitivities you might have. Most will be more than happy to accommodate your request.

2. Don’t skip meals on the big party day. Instead, eat early and eat often. Keep the fire of your metabolism burning all day, rather than slowing it down during periods of “mini-starvation.” Always have breakfast, eat every 3 to 4 hours, and try to schedule meals at the same time every day. Your metabolism will work faster and more efficiently. You will lose weight, have more energy and feel better.

3. Eat before you go. I will often eat before I go to an event. I am happier, have more fun, and can enjoy talking and interacting if I don’t have to focus on eating.

4. Load up on real foods first. Stick with whole fruits, vegetables, non-gluten grains, healthy fats and wild-caught fish or other animal protein. These foods signal your brain to stop eating and you’re less likely to reach for sugary processed foods and dessert.

5. Watch out for sugar pushers. Every family has one of these. They give you a guilt trip about not trying their special pie, persuading you to “Live a little.” If you must sample their creation, having a few bites will usually appease them. Just be careful that a few bites don’t become two pieces.

6. Make family and friends, not food, your focus. The holidays are about giving and celebrating with those we love most. Food usually becomes the center of attention during these social situations. Remember to shift your focus on what really matters rather than making a beeline for the buffet.

7. Have a potluck get-together. You can do this at your office. Have coworkers share the responsibility of making lunch for the group once a week or every two weeks. Or create a holiday dinner and request everyone brings one dish. Coordinate those dishes ahead of time so you know everyone brings something different and that every dish will be healthy.

0401


C H E C K U P W I T H D R . M A R K H Y M A N

You can always have something before you go in and after you leave if you are still hungry. Over time you will find your favorite version of the life pack, but here’s an example of what you could include:• A small bag of raw almonds, walnuts or pecans• A small bag of cut carrots or cucumbers• A small container of hummus • A can of wild salmon• A can of sardines• A container of chickpeas with olive oil, lemon, salt, and pepper• A healthy whole-food protein bar

10. Be aware of food sensitivities. Dairy and gluten are the most common triggers of food allergies, and they appear often during the holidays. For patients who have trouble losing weight, I often recommend a short elimination, like the one in The Blood Sugar Solution. Both dairy and gluten are linked to insulin resistance and, therefore, weight gain. This one move may be the single most important thing you can do to lose weight.

11. Just relax and eat. Eat things that nourish you such as meat, fish or chicken. Ask for extra vegetables or a second salad. Or just do your best and relax and have fun – you can always get back to your routine in the morning.

12. Don’t skimp on sleep. Sleep often takes a backseat during holiday festivities, but getting sufficient amounts becomes even more important among what can sometimes become stressful, frenzied days. Take a little “holiday” in the two hours before bed.Creating a sleep ritual, a special set oflittle things you do before bed to help ready your system physically and psychologically for sleep, can guide your body into a deep healing sleep.

13. Workout before you go. Exercise is the only thing besides eating breakfast that has been correlated with long-term weight loss. You don’t have to exercise to exercise. Instead of going to the gym, try going for a brisk walk, ice skating, playing with your kids or going for a hike.

14. Bring your supplements. Just because you eat a big dinner doesn’t mean you should neglect crucial nutrients you might not be getting in your food. For almost everyone, I recommend a multivitamin and mineral supplement; calcium and magnesium with vitamin D; and omega-3 fatty acids (fish oil) as foundation nutrients.

15. Journal your experience. One study published in Kaiser Permanente Research found people who recorded what they ate lost twice the amount of weight as those who didn’t journal. Writing down everything – including what you eat, your exercise and any emotional or psychological experiences that might become relevant – can help you pinpoint what may have gotten you off track.

That period between Thanksgiving and New Years can also be a very stressful time. We often soothe our stress with endless desserts and other processed, sugary foods that are everywhere during the holiday season. Instead, try to focus on strategies to calm the mind and relieve stress like deep breathing exercises, yoga, and meditation. During the holidays, or any day, these are terrific stress-busters!

Volkow ND1, Hitzemann R, Wang GJ, Fowler JS, Burr G, Pascani K, Dewey SL, Wolf AP., Decreased brain metabolism in neurologically intact healthy alcoholics. Am J Psychiatry. 1992 Aug;149(8):1016-22.

8. Watch your alcohol. Among its problems, alcohol depletes mood-boosting B vitamins, is a brain toxin and slows down brain metabolism. It also makes you uninhibited around food. If you drink at parties, stick with a dry wine or tequila. Whatever you do, avoid eggnog and other sugary alcoholic drinks. Also remember to stay hydrated during the event.

9. Bring an emergency pack. If you are not sure what the food choices will be, then be prepared. Having your emergency life pack is a great backup.

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

ABOUTTHEAUTHOR

www.drhyman.com

www.bloodsugarsolution.com

www.10daydetox.com


S U P E R F O O D S

Of course, you can’t go wrong with either of these naturally gluten-free superfoods, but if you’re dairy-free, you may want to go for a large kale salad to ramp up your calcium intake. And kale can’t be beat on its vitamin A content! Both are such afforda-ble, nutritious choices, the best advice is to include both of these wonder foods as part of your overall diet. When you can, reach for organic varieties and shop sales when these green gems are in season.

Nutrient information courtesy of the USDA National Nutrient Database. Pricing information reflects average cost of fresh, in-season produce, in a 1-cup portion, courtesy of the USDA Economic Research Service.

31

2.6g

6g

2.4g

0.7mg

566 IU (11% DRI)

81 mg (135% DRI)

43 mg (4.3% DRI)

$0.63

BROCCOLI34

2.2g

6.7g

1.3g

1.1mg

10,301 IU (206%)

80 mg (134% DRI)

91 mg (9% DRI)

$0.60

CALORIES

PROTEIN

CARBOHYDRATES

FIBER

IRON

VITAMIN A

VITAMIN C

CALCIUM

AFFORDABILITY

KALE

34

2.2g

6.7g

1.3g

1.1mg

10,301 IU (206%)

80 mg (134% DRI)

91 mg (9% DRI)

$0.60


B R A I N H E A L T H

With the holidays here, it seems cocktail hour may be coming around more often than the norm for many of us. If you enjoy toasting the holidays with a glass or two of wine, there’s more to the merry-making than what’s in that cup o’ cheer. Research from the American Journal of Alzheimer’s Disease and Other Dementias reveals that individuals who drink a modest amount of alcohol daily (about 1 glass of wine), score higher on memory tests about life events and experiences relative to non-drinkers.

Scientists at the University of Texas Medical Branch’s Sealy Center on Aging examined MRI scans of both modest imbibers and non-drinkers to find those areas of the brain involved in converting short-term memories to long-term memories were actually larger in those who drink moderately.

The hippocampus, this noteworthy area of the brain that is responsible for converting memories for long-term storage, is known to shrink slightly with age, and more significantly with age-related diseases like Alzheimer’s. A shrink-ing hippocampus means a reduced capacity for remembering.

While researchers are not 100% certain about why a moderate amount of alcohol consumption has this preservative effect on the hippocampus, they believe the alcohol has a stimulating effect on certain protective proteins in the brain.

Of course, keep in mind, more is not better when it comes to consuming cocktails for memory. The positive effects of alcohol of preserving the hippocampus of the brain is only noted in very light alcohol consump-tion. So, if you’re clinking glasses this holiday season, limit yourself to one or two and alternate drinks with sparkling water to stay hydrated and to keep alcohol consumption in check. Researchers also found that consuming too much alcohol has the opposite effect on those protective brain proteins that help preserve our memory.

Remember to always consume alcohol responsibly.

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Holiday dishes are filled with spic-es like cinnamon, sage and ginger. But did you know these festive flavorings have more to offer than great taste? Spices like those as-sociated with the most wonderful time of year hold some wonderful health benefits, too!

Research shows certain spices are effective in warding off illness-es from cancer to Alzheimer’s disease. In addition, adding these healing spices to our favorite dish-es allows us to reduce the amount of salt, sugar and fat, yielding even more healthy results.

5 Holiday SpicesROSEMARY ENHANCES MENTAL ACUITY.Rosemary is prized for its ability to enhance mental acuity and alertness. In fact, one study found individuals performed better on tests of memory when rosemary oil mist was piped into the room where they were being tested.

Rosemary also holds antibacterial properties. This is believed to be the reason this spice was traditionally used in meat and poultry marinades in ancient times – to help fight bacteria and prevent meat from spoiling. Modern research indicates rosemary extracts added to ground beef prevent formation of cancer-causing com-pounds that are produced when meats are grilled, broiled or fried.

Rosemary pairs well with flavors like citrus, honey, garlic, onion, and even spicy peppers. Add sprigs of rosemary to vegetables while roasting in the oven, or use larger rosemary stems to skewer meats and/or vegetables for grilling – the foods will be infused with wonderful rosemary flavor!

CINNAMON STABILIZES BLOOD SUGAR. Cinnamon is effective in several areas of health, but medical research involving cinnamon for health focuses primarily on this spice’s ability to stabilize blood sugar.

Adding a bit of cinnamon to your morning (gluten-free) oatmeal or other warm cereal can help keep blood glucose levels in check, helping us feel full longer and keeping us from overeating later in the day.

Current studies indicate adding up to 1 teaspoon of ground cinnamon to the diet each day can be useful in type 2 diabetes as a natural way to control post- meal blood sugar spikes.

Cinnamon pairs well with other spices like cloves, nutmeg, mace and allspice, as well as foods like chocolate, nuts, seeds and fruit.

Add cinnamon to your breakfast cereal, muffin or cookie batter, use it in a savory rub for meats (think of Caribbean-inspired dishes), or sprinkle some into your coffee or tea for added flavor.

FOR YOUR HEALTH

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S AG E

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N U T R I T I O N

5 HolidaySpices

FOR YOURHEALTHTURMERIC ALLEVIATES

ARTHRITIS PAIN. Turmeric contains a compound called curcumin, known to have potent antioxidant and anti-inflammatory properties. Research indicates turmer-ic helps alleviate pain associated with arthritis and dental procedures, too. Further research of turmeric delves into using curcumin as an agent to manage heart disease, diabetes and even Alzheimer’s disease.

In India turmeric is considered as precious as gold for its healing properties, where it is even made into a paste and applied to wounds to speed healing, or prescribed to be steeped in water as a tea to relieve cold symptoms and respiritory infection. Speaking of gold, turmeric adds a lovely warm golden hue to foods to which it is added.

Turmeric pairs well with garlic and citrus, as well as coriander and cumin. Since it is an ingredient in most curry powders, the two can be used together, as well.

Always seek the advice of your trusted health care professional before incorporating any product – natural or not – into the diet, especially when you have a pre-existing health condition.

SAGE BOOSTS MEMORY.Sage, a word associated with wisdom, shows evidence of boosting memory in research studies. In fact, prelimi-nary studies indicate there is evidence chemicals in sage may improve some of the early symptoms of Alzheimer’s disease by altering chemical activity in the brain.

Sage tea has long been use a soothing tonic for upset stomachs and sore throats (leaves are steeped in hot water, then the liquid is sipped as a tea).

Sage pairs well with rosemary, thyme, parsley, as well as nuts like walnuts and pecans, squash and apples. During the holidays, sage is an essential ingredient for bread stuffings.

GINGER REDUCES INFLAMMATION. Ginger is has exceptional anti-inflammatory properties, attributed to the com-pounds called gingerols it contains. Research on ginger and its healing properties extends to a possible pain reliever for those with osteoarthritis. While research conducted used ginger extract injections or capsules, further studies indicate the anti-inflammatory properties of this healing root are also found (in less concentrated form, of course) in normal consumption in foods or brewed into tea.

The gingerols in ginger hold promise in the research community as potential cancer-fighters, too.

Ginger works well in dishes with cinnamon and similar spices, as well as with citrus, chili peppers, onions and garlic. Ginger also enhances Asian and Middle Eastern cuisine.

Steep fresh ginger in boiling water to make ginger “tea”, use fresh ginger in marinades and salad dressings, and add ground ginger to baked goods like scones, cookies, muffins and cakes.

If you are taking blood thinners, speak to your doctor before consuming ginger, as it can interfere with certain blood thinning medications.

CeliacCentral.orgthe go-to place for information on celiac disease and the gluten-free diet

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N U T R I T I O N

Savory Ham Muffins


Once the holiday table is cleared and everyone gets that

post-feast nap out of the way, it’s time to

think about what we’ll do with all that leftover turkey and

ham! If you have more roasted poultry

or pork on your hands than you think you’ll ever eat, turn those leftovers into quick

and easy weeknight meals with these simple, creative, nutritious ideas!

Turkey Cranberry QuesadillasUse your favorite gluten-free tortillas and layer with thin sliced turkey, creamy goat cheese and leftover cranberry sauce, top with a second tortilla and warm in a skillet until tortillas are toasted and cheese begins to melt.

30-Minute Turkey Corn Chowder Whisk 2 tablespoons of gluten-free flour into 2 tablespoons melted butter in a 2-quart saucepan, then slowly add 2 cups milk or chicken stock (or a combination of the two). Whisk and cook to thicken, then add up to 2 cups diced turkey and 1 can low-sodium cream style corn. Season with salt and pepper as needed and stir in fresh chopped herbs before serving.

Mexican Turkey Salad Line individual serving bowls with gluten- free tortilla chips, then top with handfuls of fresh salad greens, diced avocado, thinly sliced red onion, diced turkey. Top with salsa, sour cream and grated cheese, if desired. Garnish with chopped cilantro and lime wedges.

N U T R I T I O N

Green Eggs and Ham Dinner Omelet Pasta Salad with Ham & Peas Turkey Cranberry Quesadillas

Savory Ham Muffins For 12 muffins, beat 8 eggs with ¼ cup milk and add in up to 1 cup diced ham and 2 tablespoons diced onion if desired, season with pepper and add ½ cup grated cheese, if you like. Divide mixture between sections of greased muffin pan and bake at 350F for about 20-25 minutes, until set.

Pasta Salad with Ham & PeasToss your favorite gluten-free (cooked) pasta with butter, cooked green peas and diced ham. Top with a few grinds of fresh black pepper, a dash of allspice and grated parmesan.

Green Eggs and Ham Dinner Omelet Whisk beaten eggs with shredded baby spinach leaves, salt and pepper, then cook as you would an omelet, filling with diced ham.

Ham Black Bean Soup Use low- sodi-um canned black beans to speed up this hearty soup. Sautee a small diced onion in olive oil, add 1 clove minced garlic, and 1 teaspoon cumin. Stir in 2 cans of black beans and 1-2 cups of diced ham. Simmer for 20 minutes, then serve with minced cilantro and diced red onion.


N U T R I T I O N

B YJ E N N I F E R

F U G O

While the host’s thoughtfulness is always appreciated, it can prove to be incredibly treacherous for you. The reason is that being unable to eat something like gluten isn’t just about avoiding that particular food. Cross- contamination in the kitchen and with cooking supplies is a real concern as is how knowledgeable the cook is on what actually constitutes a gluten-free dish.

One of the biggest holiday fails is when part of a dish is gluten-free, but comes in contact with, or literally touches, gluten. To be clear, that entire dish is no longer gluten-free. But due to a variety of reasons, it may be passed off as being gluten-free when it is not. One of the main reasons this happens is because the host may not realize that a single gluten-free component of a dish doesn’t mean the entire final dish is safe for you to eat. And no amount of coaxing on the host’s part should entice you to eat questionable or outright unsafe food.

As an example, a lovely woman I met named Anna shared with me that her sister made her a special gluten-free cheesecake and served her a slice to try. Upon closely examining the slice of cheesecake, Anna discovered that there was a crust on the bottom and inquired about the ingredients.

While the holidays can be a great time to enjoy family and

friends, it’s pretty common to do so

over a meal. Because of gluten (and other

food sensitivities), you may be the odd woman or man out,

requiring a special meal. The host may

want to make you feel included in the

gathering with a certain dish made

especially to accommodate your

dietary needs. Sounds great, right?

IF YOU’RE

DON’T PICK AROUND THE GLUTEN!

“Oh, it’s just graham crackers, but you can eat the rest!” said her sister.

While the thoughtfulness was certainly appreciated, Anna actually couldn’t “eat the rest.” The entire cheesecake was contaminated making it a terribly unsafe option for Anna since she has celiac disease (and even if she didn’t, this rule still applies to anyone with a sensitivity or who avoids gluten).

The bottom line is that once you add gluten to a recipe, even if it bakes on the side or the bottom, or you add wheat croutons or breadcrumbs to the top, nothing in the entire dish is gluten-free anymore. Nothing.

The lesson here is that you can’t “pick around the gluten” and be fine. You can’t eat what’s on top and figure it is safe for you to eat. Everything in the dish is contaminated and you will get sick.

Gluten-free means gluten-free, not gluten-sort-of-free.

Another great example of this includes the stuffed turkey served during the holidays. While the turkey itself may be gluten-free, it certainly isn’t after being handled by gluten-contaminated hands and stuffed with wheat-based bread stuffing.


N U T R I T I O N

Jennifer Fugo is the founder of Gluten Free School and teaches gluten-sensitive individuals simple, savvy and empowering steps to get healthy. Living gluten-free since early 2008 after a gluten sensitivity diagnosis, she knows what it’s like to feel overwhelmed by the cost and seemingly complicated aspects of going gluten-free. A sought-after expert, advocate & speaker about healthy, gluten-free living, Jennifer has been featured on Dr. Oz, Yahoo! News, eHow, CNN, and Philadelphia Magazine and is the best-selling author behind the ground-breaking book “The Savvy Gluten-Free Shopper: How to Eat Healthy without Breaking the Bank”.

ABOUTTHEAUTHOR

DON’T PICK AROUND THE GLUTEN!

A Word for the Thoughtful, but Guilty, Cook

If you’re one of those guilty cooks who doesn’t take someone in your life seriously about eating gluten-free and has determined “it’s not a lot of gluten, it won’t bother them”, please understand, it will. You are making someone you love sick. Your actions, no matter how thoughtful, will harm them.

Please take family members who are diagnosed with celiac, gluten sensitivity or any other issue that requires a gluten- free lifestyle, seriously. It’s not a claim that’s lightly made because your gluten- free relatives and friends feel like throw- ing a wrench into everyone’s dinner plans. Eating gluten-free isn’t a fad diet or some far-fetched idea that’s all in one’s head. There are plenty of serious health concerns that can be triggered by eating gluten for those who are sensitive.

If you want to really be thoughtful, tell your concerned guest the truth ahead of time that you don’t know how to cook gluten-free so that they can bring safe food and at least eat with everyone. Otherwise, you can read up on what it means to serve safe food and purchase unopened, certified gluten-free products.

I’ll never forget my first Thanksgiving being gluten-free when my aunt found a frozen container of certified gluten-free lasagna for me to eat while everyone at “normal” pasta. Her effort made me realize how thoughtful and caring she was and has never been forgotten.

And one final point to those who might not yet have the gumption to pass on the “sort-of-gluten-free” dish:

Don’t eat it. And don’t feel bad.

Eating gluten-free means that you have to radically choose to take care of yourself. You have to stop putting everyone else’s needs and desires before your own. While this may initially seem difficult, it is key to maintaining and improving your health and even healing damage done by years of eating foods harmful to your body. You are your body’s sole guardian so know that re-prioritizing how you view your health versus appeasing and accommodating others is essential.

And use the opportunity to talk about your diet this holiday season as a way to advocate for yourself and stay fully gluten-free without feeling guilty. Your health and happiness depend on it!

www.amazon.com/The-Savvy-Gluten-Free-Shopper-Breaking/dp/149600261X

www.glutenfreeschool.com


N U T R I T I O N

Eat real food by choosing the most natural, chemical-free, minimally processed versions of what you’re consuming.


Keep these tips in mind, not only for the holidays,

but as a wonder-ful way to make

every day a cele-bration of health!

that you recognize and can pronounce, while avoiding products with ingredients like chemical additives, refined sugars, hydrogenated oils and excessive amounts of sodium.

3 – Live by Nature’s PrincipleBegin your day with nutrient-dense foods to help keep you satiated, your cravings at bay, and to nourish your body in general. Consuming nutritious foods to start your day can work to protect you against illness and weight gain, as well as increasing your energy.

Start the day with a power-packed Wonder Greens Smoothie (see the recipe, page 32). Adding plant protein to your smoothies helps with the detoxification process, allowing your body to readily digest what you take in. Plant proteins like soaked chia seeds and homemade almond milk are great options to pair with nutritious fats like avocado or cold pressed coconut oil. This combination will help burn fat and keep you satiated longer. Try to bring nature into every meal with and dark leafy greens for added nutrition.

4 - Pick your Poisons If you are going to have alcohol or high-sugar foods, know that they come at a cost to the body. The more pro-cessed the food choices you make are, the greater the food “hangover” you will experience afterward. If you are going to indulge, be sure to make the best choice for your chosen ‘poison’ which means the most natural, chemical- and drug-free version. Consider organic wine and cocktails made from pure spirits and natural ingredients for mixers. There is a significant difference between a margarita made from scratch with fresh limes and good quality tequila versus those sugary premade mixes with unnecessary, artificial additives.

All of this is not to say you are making healthy alcoholic drinks, but every step you can make toward more natural

N U T R I T I O N

The holidays are a time for celebration. Where once we had one day full of merriment with foods that took months to grow and prepare, today we eat these foods almost every day of the holiday season and the accumulation causes holiday weight gain, energy drain and indulgence pain.

But there is a way that you can still celebrate without missing out on all the food and fun, while avoiding the ill effects of holiday indulgences. Use these four strategies from my Return to Food Holiday Challenge.

1 - Avoid the Lethal Recipe This is tricky, as the holiday season is filled with highly processed, chemi-cal-laden foods. Replacing over-pro-cessed foods with their organic, natural counterparts is a simple trick that will leave your body much better off and less vulnerable to the colds and flu that are typical of the season.

2 – The Replace PrincipleEat real food by choosing the most natural, chemical-free, minimally processed versions of what you’re consuming. Choose organic, free-range poultry and meats. Make your treats- from scratch using organic, wholesome ingredients or buy them from natural food stores that offer all-natural, minimally processed items. Always read labels carefully, looking for ingredients

versions of the foods and beverages you consume is less for your body to have to clean up in its constant fight to keep you well. Of course, the best way to help your body do its job is to abstain. The second best is to keep things as natural as possible. Also remember to keep drinking water throughout the day and alternate water or sparkling water between alcoholic drinks for hydration.

We are so fortunate to have an abun-dance of food around us, during the holidays, and all year. Giving thanks for all we have and focusing on the nutri-tious foods we can enjoy is a great way to make adhering to a healthy diet a positive experience. Adding in nourishing bites throughout your day to energize and protect you make a huge difference at the end of the season.

Keep these tips in mind, not only for the holidays, but as a wonderful way to make every day a celebration of health!

Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3 month online program culminating in a retreat with Sherry Strong on Bowen Island. www.returntofood.info

ABOUTTHEAUTHOR

www.amazon.com/Return-Food-The-Life-Changing-Anti-Diet/dp/1771410604


The holiday spirit may best be captured in the kitchen. After all, so many holiday traditions are rooted in food. From hot cocoa on chilly snowy evenings to decorating cookies for family and friends (and Santa!), the kitchen is where all

those memories begin.

This month, we have such a delicious mix of recipes – from traditional favorites like stuffing and Cinnamon Pull Apart Bread to treats that are sure to become new favorites, like Paleo

Peppermint Brownies!

You’re sure to find something to delight every-one at your table this year, from simple appetiz-

ers to elaborate cheesecake and everything in between, we have what you’re looking for, and

perhaps the best part is that no matter who you’re serving this holiday season, these recipes

will please any palate, gluten-free or not.

So, get ready for inviting aromas and new taste sensations with gluten-free recipes sure to

revive past holiday memories and certain to spark new ones!

F O O D / D E C E M B E R


In-season fruits are a great way to maximize the nutrient value of your smoothies. In the autumn and winter months,

focus on fruits like apples, pears and citrus.

Wonder Greens

INGREDIENTS• 1 apple, quartered and then halved (8 pieces) remove stem and core (or leave intact, if you prefer and have a high powered blender)• 1 kiwi fruit, quartered• 6 chopped leaves of kale or black Tuscan cabbage (Cavaleri Nero) or 1 packed cup of fresh spinach or any dark greens you enjoy• 2 peeled cucumbers• Water, to cover

Try these tasty variations to keep your smoothies exciting and nutritious! • Use 1 ripe avocado and 1 tablespoon of raw cacao• In summer, add ripe juicy peaches, apricots and nectarines (make sure you pit them)• Fresh or frozen berries like raspberries, blueberries, blackberries, huckleberries and bramble berries or a mixture of your favorites, in season.• Fresh or frozen pineapple• Sprouts or your favorite greens

DIRECTIONS1. Add all ingredients to your blender and blend until smooth.2. Drink immediately, but consume slowly and enjoy!

B Y S H E R R Y S T R O N G

F O O D / S M O O T H I E


Cheese RoundsDIRECTIONS 1. Preheat oven to 450F.2. Mix the different sized shredded cheeses together in a bowl by hand.3. Place 2 tablespoons cheese into a circular pattern and a baking pan lined with parchment paper. 4. Place cheese rounds in oven for 4-5 minutes.5. Remove from oven and add pancetta, cranberry and rosemary.6. Return to oven for 2-3 minutes or until edges just start to brown slightly.7. Allow to cool on pan undisturbed before moving crisps to allow them to slightly harden.

Recipe Yields: 12 servingsActive Time: 20 minutes

INGREDIENTS• ¾ cup shredded pecorino Romano cheese (grated with large holes on grater)• ¾ cup shredded pecorino Romano cheese (grated with small side of grater)• 24 small fresh cranberries• ¼ cup pancetta• 2 tablespoons fresh rosemary finely chopped

CRISPY CRANBERRY & PANCETTA

B Y L I S I P A R S O N S

For a unique festive cranberry treat, serve these crispy color-ful cheese rounds at your holiday table. Your guests will love the multiple layers of flavor these savory treats have to offer!

Crispy Cranberry and Pancetta Cheese Rounds

F O O D


FestiveXmasDip

INGREDIENTS• 2/3 cup Greek style yogurt• 1/3 cup mayonnaise• ¼ cup diced pimiento peppers (from a jar, well-drained)• 2 tablespoons fresh chives, finely chopped• 1/8 teaspoon onion powder• 1/8 teaspoon garlic salt

DIRECTIONS 1 – Stir all ingredients together in a serving bowl, cover and refrigerate for at least 4 hours.

2 – When ready to serve, remove from refrigerator, stir and serve with red and green vegetables for dipping. Try fresh broccoli, red bell pepper strips, cherry tomatoes, celery sticks.

Note: Dip may be made up to 2 days ahead of time. .

F O O D


BrandiedWild RiceDIRECTIONS 1 – In a small bowl, combine raisins and brandy and set aside. 2 – In a 2-quart saucepan, combine wild rice, broth, oil and salt; stir and bring liquid to a boil, then cover and reduce heat to low. Cook 45-50 minutes, until wild rice is tender and most liquid is absorbed.

3 – Stir the raisins and brandy into the wild rice, then spoon into a serving dish and top with pecans.

Serves 6 generously as a side dish.

INGREDIENTS• 2/3 cup organic golden raisins• ¼ cup brandy• 1 1/3 cups uncooked wild rice• 3 cups vegetable broth • 2 tablespoons cooking oil• ½ teaspoon salt• ½ cup chopped pecans, lightly toasted

F O O D


Turmeric LatkesF O O D

Preheat your oven to 200F (warm setting) to keep cooked latkes warm while you cook the remainder of the mixture.

1. In a large bowl, stir together potato, shallots, cilantro, flour, seasonings and eggs.

2. Heat 1 tablespoon oil in a large skillet or griddle over medium heat.

3. Place heaping tablespoons of the potato mixture in the skillet and flatten to form a circle, about 3 inches in diameter (use the back of a spoon to flatten latkes). Do not overcrowd latkes, but put as many as you can fit in the skillet at once, with a bit of space (for easy turning) between each.

4. Cook 3-5 minutes, until golden and crisp, per side. Transfer cooked latkes to a paper towel lined plate to drain briefly, then to a foil lined baking sheet

Regardless of the holiday you celebrate this time of year, you’ll love this twist on traditional latkes! Serve them for Hanukkah, or as a simple side dish with your weeknight meal. Traditional accompaniments are sour cream and applesauce.

INGREDIENTS• 2 cups shredded sweet potato (peeled)• 2 shallots, peeled and chopped fine• 1 tablespoon cilantro, finely chopped• ½ cup gluten-free flour blend• 1 teaspoon ground turmeric• ½ teaspoon ground cumin • ¾ teaspoon sea salt• 2 eggs, lightly beaten• 2 Tablespoons oil, for frying

DIRECTIONS Before you begin, you will need:• A skillet for cooking.• A pastry brush for brushing the pan with oil for cooking.• A baking sheet lined with foil.• An additional piece of foil (for tenting the pan to keep cooked latkes warm).• A paper towel lined plate for draining latkes after frying.• Applesauce and sour cream (optional, but nice to have ready as soon as the latkes are cooked since they are best when served immediately after cooking).- Other toppings of choice, such as diced tomatoes and sliced green onions

SWEET POTATO

tented with foil to keep warm while you finish using all the mixture. (If you are keeping your latkes warm in the oven, this is the time to place the pan in the 200F oven.)

5. Serve immediately with accompani-ments.


DIRECTIONS - Preheat your oven to 350F and butter a baking dish.- Clean mushrooms and remove stems. Set mushroom caps aside, discard stems.- In a small skillet over medium heat, cook onion in olive oil until translu-cent, about 5 minutes.- Add 4C Gluten Free Crumbs, carrots, walnuts, salsa, salt & pepper and cook until warm, about 4 minutes. Remove from heat.- Using a teaspoon, place mixture on each mushroom cap, dividing evenly among the mushroom caps.- Place stuffed mushrooms on prepared baking dish and bake, uncovered for about 15 minutes.- Remove from oven and garnish with fresh snipped chives.

Complete all steps except for baking and garnishing. Chill stuffed caps up to 4 hours in advance of serving. Just before serving, bake as direct-ed and garnish.

StuffedR E C I P E C O U R T E S Y O F4 C F O O D S C O R P.

F O O D

INGREDIENTS• 24 large button mushrooms• 1/4 cup onion, minced• 2 Tablespoons olive oil• 1 cup 4C Seasoned Gluten-Free Crumbs• 2 carrots, peeled & grated• 1/2 cup walnuts, finely chopped• 2 Tablespoons salsa• Salt & pepper• 1 - 2 teaspoons fresh snipped chives

Mushrooms


F O O D

Substitute pecans for the walnuts, if you prefer.

Mushrooms


DIRECTIONS Preheat your oven to 375 F and butter a 9” x 13” baking dish.

In a large sauté pan over medium heat, cook kale 3-5 minutes, until wilted but still bright green. Trans-fer the kale to a plate and set aside.

In the same pan, heat 2 tablespoons of the oil and add the bacon. Cook bacon until evenly browned, about 6 minutes. Drain bacon on a paper towel-lined plate.

In the same pan, heat the remaining 3 tablespoons of olive oil. Add the onion, celery, salt & pepper and sauté the vegetables until they are translucent, about 8-10 minutes. Transfer onion mixture to large bowl.

To the bowl with the onions and celery, add the 4C Gluten Free Crumbs and stir until well combined.

Stir in the stock, ½ cup at a time, stirring after each addition, then fold in the bacon and the kale.

Transfer the stuffing mixture to the prepared baking dish and cover with buttered aluminum foil (to prevent sticking to the stuffing during baking) and bake 20 minutes.

Stuffing with

F O O D

INGREDIENTS• 2 bunches kale, stems removed & coarsely chopped• 5 Tablespoons good quality olive oil• 1 pound all-natural, preservative- free bacon, diced• 1 medium onion, diced• 3 celery stalks, washed and diced• Salt and pepper, to taste• 6 cups 4C Plain Gluten Free Crumbs• 3 ½ cups turkey or chicken stock, warmed

After 20 minutes, remove the foil and continue baking until the top is golden brown and crisp, about 25 more minutes. Let rest 10 minutes before serving.

Serves 10-12.

Put a fresh twist on an old favorite by add-ing kale to your stuffing this year! Kale’s mild flavor combined with seasonal ingredients will leave guests pleasantly surprised!

Kale & BaconR E C I P E C O U R T E S Y O F 4 C F O O D S C O R P.


F O O D


elegantF O O D

CheesecakeChocolatemint


DIRECTIONS Grease the springform pan and preheat your oven to 350F.

Prepare the crust by combining crushed chocolate sandwich cookies with butter; stir to combine, then press into the bottom and about 1 inch up the sides of the prepared springform pan.

Bake the crust for 8 minutes, then remove from the oven and set aside while you prepare the filling.

For the filling, combine cream cheese and sugar in the bowl of your stand mixer and mix, first on low speed, then increasing the speed to medium, until mixture is smooth.

Add the eggs, one at a time, beating after each addition.

Add sour cream, crème de cacao, crème de menthe and vanilla extract then mix on low speed until ingredients are combined.

F O O D

INGREDIENTSFor the Crust• 2 cups of crushed gluten-free chocolate cookies (like Mi-Del Chocolate Sandwich Cookies)• ¼ cup butter, melted

For the filling:• Five 8-ounce packages cream cheese, softened• 1 ½ cups sugar• 3 eggs• 2 cups sour cream• ¼ cup crème de cacao (white)• ¼ cup crème de menthe (green)• 2 teaspoons pure vanilla extract

Garnish- Whipped cream- Mint leaves- You will also need a 10-inch springform pan.

CheesecakeSpoon the filling into the crust.

Bake the cheesecake for 40 min-utes, then turn off the oven, leaving the cheesecake inside (door closed) for an additional 25 minutes.

Remove the cheesecake from the oven and allow to stand at room temperature to cool completely.

Use a butter knife to loosen the cheesecake from the sides of the pan by carefully running the knife around the edge of the cake.

Remove the outer ring of the springform pan.

Cover the cheesecake with wax paper, then with plastic wrap and refrigerate overnight.

When ready to serve, top with whipped cream and mint leaves, if desired.

Serves 16.

Serve thin wedges of this rich, creamy cheesecake with coffee for a dessert your

guests will remember!


INGREDIENTS• 3 cups dairy-free vanilla ice cream (like So Delicious Vanilla Bean Coconut Milk Frozen Dessert)• 1 quart So Delicious Dairy-Free Nog Coconut Beverage• ½ to ¾ cup bourbon (optional)• Ground nutmeg, for garnish

DIRECTIONS 1 – Scoop softened ice cream into a punch bowl and pour Nog beverage over the top. 2 – Add bourbon, if using, and stir gently to combine. 3 – Garnish with nutmeg and ladle into punch cups. Serve immediately and store leftovers in the refrigerator.

Recipe may be doubled.

Eggnog

Makes approximately 9 one-cup servings.

F O O D / E G G N O G

Shortcut Dairy-Free


F O O D

INGREDIENTSFor the dough:• 375 grams King Arthur GF Multipurpose Flour (approximately 3 cups)• 1/2 cup light brown sugar, lightly packed• 1 tablespoon baking powder• 1/2 teaspoon salt• 3 tablespoons melted butter• 4 ounces cream cheese, cold and cut into cubes• 3/4 cup milk

For the cinnamon sugar coating for dough:• 1/2 cup granulated white sugar• 1 tablespoon ground cinnamon

For the caramel glaze:• 1 cup light brown sugar• 1/2 cup half-and-half• 1/4 cup butter• Dash of salt• 1 teaspoon pure vanilla extract

DIRECTIONS 1. Preheat oven to 350F.2. Spray a Bundt pan (or other tube pan) with non-stick cooking spray.3. In a large mixing bowl, combine flour, sugar, baking powder and salt; whisk to blend.4. Drizzle melted butter over dry ingredients, then add cream cheese and cut in with a fork until mixture resembles coarse crumbs.5. Add milk and stir with spoon until dough is uniform. It will be sticky, but will firm up while you prepare the cinnamon sugar coating.

6. In a small bowl, combine sugar and cinnamon coating ingredients; stir to blend.7. Set up your work area by having the bowl with dough, a tablespoon (measuring spoon) or small ice cream scoop, the coating mixture and your greased baking pan lined up. (This will keep the process moving along and keep the mess to a minimum8. Dip scoop or tablespoon in water and scoop dough in tablespoon portions, give each dough ball a good coating with the cinnamon sugar mixture, then place in the prepared pan. You will make a complete circle in the bottom of the pan, then begin again with an inner, then an outer circle of coated balls of dough. No need to press the dough together.9. Evenly sprinkle leftover cinnamon sugar over the top of dough in the baking pan.10. Place the pan in your preheated oven and bake 25 minutes.11. While the bread bakes, whip up the caramel glaze by combining all ingredients except vanilla extract in a medium saucepan over medium heat. Stir until mixture bubbles, then cook about 5 minutes. Removed from heat; set aside.12. When bread is baked, remove from oven, pour about ⅓ of the glaze over the top and allow it to cool in the pan for about 15-20 minutes.13. After cooling time, invert bread carefully onto a serving plate. Pour remaining glaze over the top of the bread and serve. For more delectable gluten-free recipes from Gigi, visit GlutenFreeGigi.com.

Pull-Apart BreadCinnamonGigi’s Christmas Morning

B Y G I G I S T E W A R T , M . A .

www.glutenfreegigi.com

www.glutenfreegigi.com


F O O D

PeppermintCHOCOLATE FROSTED

Brownies


DIRECTIONS 1. Preheat oven to 375*F.

2. Line a glass 13x9 inch (33x22.9cm) baking dish with parchment paper.

3. Mix together mashed butternut squash, eggs, coconut oil, coconut milk, coconut vinegar, stevia and peppermint extract in one bowl.

4. In another bowl, mix together almond flour, coconut flour, baking soda, baking powder, cacao powder, cacao nibs and shredded coconut.

5. Now, mix contents of both bowls together and pour into baking pan.

6. Bake for 45-50 minutes or until brownies are fully cooked.

7. Allow to cool completely and then spread with avocado frosting.

F O O D

INGREDIENTSFOR BROWNIES:• 1 ½ cups cooked and mashed butternut squash• 4 eggs or 4 flax eggs for vegan option• ¾ cup coconut oil• ½ cup coconut milk• 1 teaspoon coconut vinegar (or apple cider vinegar)• 12 drops liquid stevia or 1 teaspoon granulated stevia• 1 teaspoon peppermint extract (optional)• 1 cup almond flour• ½ cup coconut flour• 1 teaspoon baking soda• 2 ½ teaspoons grain free baking powder • 2/3 cup cacao powder• ½ cup shredded coconut• 3 tablespoons cacao nibs or paleo friendly chocolate chips• ½ cup crushed candy canes (not paleo and optional)

FOR FROSTING:• 2 medium avocados• 2 tablespoons cacao powder • 6-8 drops liquid stevia or ½ teaspoon granulated stevia

Recipe Yields: 12 browniesActive Time: 45 minutes

These chocolaty paleo approved

peppermint brownies will have

your guests in disbelief that these luscious treats are actually a healthy

dessert. With no added sugar in the brownies, you can

feel good about letting your little

elves indulge.

Brownies


F O O D / P A L E O

Use a combination of flours to improve texture of baked goods.

Paleo20 TOP

FROMEXPERTCHEFLISI PARSONS

BakingTips


Use sweeteners

such as maple syrup

or honey for best results.

1. The best paleo approved baking flours are macadamia nut flour, almond flour, coconut flour, chestnut flour, pecan flour, walnut flour, tapioca starch.

2. Make homemade flours by grinding nuts in food processor.

3. Make homemade nut butters by prolonged grinding in a food processor.

4. All paleo flours should be sifted into a mixing bowl to allow even distribution without clumps.

5. Paleo flours cannot be substituted 1:1 for regular flours, consult a conversion chart for appropriate measurements.

6. Store paleo baking flours in the refrigerator or freezer to prolong shelf life.

7. Use grain free baking powder.

8. Use a combination of flours to improve texture of baked goods.

9. Paleo flours can produce very dense baked goods so, add shredded coconut, crushed nuts or seed to make your baked goods less dense.

10. Use pureed fruits or vegetables to add moisture content to your recipes. Such as; bananas, beets, pumpkin, butternut squash, pears, avocados.

F O O D / P A L E O

Paleo 11. Use fats such as coconut oil, ghee or beef gelatin dissolved in water.

12. Use sweeteners such as maple syrup or honey for best results.

13. When making paleo breads or rolls add xantham gum or guar gum to produce dough like consistency.

14. Paleo flours tend to burn faster so to help prevent this, always use a glass dish lined with parchment paper.

15. Always mix together dry ingredients in one bowl and then wet ingredients in a separate bowl before combining.

16. Adding apple cider vinegar or coconut vinegar will help your baked goods rise.

17. Use natural food for food coloring such as; beet powder (red), carrot powder (orange) or matcha powder (green).

18. All ingredients should be at room temperature prior to mixing together. If you use cold eggs or cold coconut milk, these can cause the coconut oil or ghee to solidify and not be evenly distributed.

19. Once you have combined all ingredients, allow mixture to sit in the refrigerator for 10-15 minutes before rolling out the crust or dough.

20. Always make adjustments for your specific altitude and atmospheric conditions.

P R O D U C T S E D I T O R ’ S P I C K S

01 02

03 04


Bone Suckin’ Gift Packs

If there’s a barbecue aficiona-do on your list this year, you’ll

definitely want to check out the gift packs that our friends at

Bone Suckin’ Sauce offer! From mouthwatering sampler boxes

of sauce to Big Game day boxes to sauce & cookbook combo

gifts, you’ll find it all for the bar-becue lover in your life! Have a

look at bonesuckin. com

So.Loved Silver StuffI fell in love with these hand stamped vintage spoons, created with abundant love by Angie, the creator of So.Loved. You can choose from pre-stamped spoons with inspirational, uplifting, and funny messages or you can create your own custom spoons. I love my custom “Gluten Free Gigi” spoon and I know there are some special folks on your gift list who would cherish one of Angie’s handcrafted creations, too! Visit http://www.solovedsilverstuff.com/ to learn more!

Bob’s Red Mill Baker’s BundleIf there’s a gluten-free baker on your list, this glu-ten-free baker’s bundle has just what they need to whip up delicious breads, treats and more! With a variety of gluten-free flours and starches, any baker would love receiving this gift pack! Learn more about this gift and others at http://www.bobsredmill.com/gluten-free-bakers-bundle.html .

This month, I’m sharing some of my favorite holiday gift ideas for the

gluten-free folks on your “nice” list!

Ozeri Digital Kitchen Scale

If you’re serious about turning out top quality gluten-free

baked goods, it’s time to invest in a kitchen scale. I love

this glass topped one from Ozeri. It’s sleek and easy to

use, and it’s affordable, too! Put yourself at the top of your

gift list and treat yourself to a handy kitchen gadget that

I just couldn’t live without! Check out http://ozeri.com/

kitchen.html for more info and their full line of scales.

www.bobsredmill.com

www.solovedsilverstuff.com

www.ozeri.com/kitchens.html

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Click here to get your copy now!

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- In a separate bowl, beat the egg yolks with the sugar until pale and fluffy, then beat in the melted chocolate. Fold this mixture into the egg whites and spread it out into the prepared pan. - Bake for 20 minutes or until a skewer inserted into the cake comes out clean. When the cake is cool, cover with a clean kitchen towel and refrigerate for 1 hour.- Meantime, beat the cream with the confectioners’ sugar and vanilla seeds until thick, and set aside. - Remove the cake from the refrig-erator and sift the cocoa powder over the cake, then cover the cake with a piece of baking paper and carefully flip the pan over (to release the cake). Remove the cake pan and the baking paper that was on base of the cake. - Place cream in the middle third of the cake, along its full length, and make a large long log as follows:- Lift up the two long sides of the cake and bring them over to meet in the middle, sliding one side under the other to encase the cream. - Using wooden skewers or picks to secure the package, join the paper and fold down, holding the paper tightly around the log to help hold its shape. Don’t worry if the cake cracks as you roll it. Refrigerate the cake until ready to serve.

This recipe makes a rich and delicious flourless chocolate cake, which is then rolled with fresh cream to create a spectacular do-ahead dessert.

Buche R E C I P E C O U R T E S Y O F M O N D A Y M O R N I N G C O O K I N G C L U B ~ “ F O O D , S T O R I E S , S I S T E R H O O D ”

F O O D / C A K E

INGREDIENTSFor the Cake• 225 grams (8 ounces) best-quality dark chocolate, chopped• 1 teaspoon instant coffee dissolved in 80 ml (1/3 cup) hot water• 7 eggs, separated • 230 grams (1 cup) caster sugar• 300 ml (1 1/3 cup) pure or thickened cream (35% fat)• 2 teaspoons confectioners’ sugar• 1 vanilla bean, split and seeds scraped from inside• 2 tablespoons unsweetened cocoa powder

For the Cake• 500 grams (18 ounces) fresh or frozen raspberries• 40 grams (1/4 cup) confectioners’ sugar, or to taste

DIRECTIONS - Preheat the oven to 170°C/340°F. Line the base of a 38 x 26 cm (15”x10”) swiss roll baking pan with baking paper. - You will also need a few food picks (wooden skewers) to secure the cake after rolling.- Melt the chocolate with the coffee and water in a double boiler. Allow to cool slightly. - Whisk the egg whites until stiff peaks form.

Chocolat

- To make the coulis, put the rasp-berries and confectioners’ sugar into a blender and puree. Sieve to remove the raspberry seeds. - When ready to serve, remove cake from the refrigerator and remove the paper from the cake. Serve with the coulis and extra raspberries or mixed berries.Serves 8-10


F O O D / C A K E

ChocolatServe the cake with raspberry coulis and extra raspberries.


DIRECTIONS1. Preheat oven to 350F.2. Combine dry ingredients in one bowl and mix well.3. Combine wet ingredients (except for fruit preserves) and mix gently until just combined.4. Place contents of both bowls into food processor and blend mix until all ingredients are evenly distributed. Dough should look like small granules; it will not be one solid dough ball.5. Pour dough onto a piece of parchment paper lightly coated with coconut oil.6. Place a second piece of parchment paper lightly coated with coconut oil directly on top of the dough.7. Use a rolling pin to roll the dough flat (about 1/8”) and this will press the dough together forming one solid piece.8. Cut out cookies with Linzer cookie cutter and gently transfer cookies with spatula to baking sheet lined with parchment paper.9. Bake for 8-10 minutes or until cookies are just set.10. Remove cookies from oven and gently transfer to cooling rack.11. Allow cookies to cool completely before adding fruit preserves.12. Add fruit preserves to whole cookies and then dust cookies that will be top portion with coconut flour before placing them on top of the cookie with the fruit preserves.

Just in time for the Holiday

season, the classic Raspberry Linzer

Cookie that is paleo approved. A decadent light

and airy treat you can feel good

about serving because there is no added sugar and they fit any grain-free diet.

These are so delicious your

guest will never know they are

grain-free.

LinzerCookies

RASPBERRY


F O O D / C O O K I E S

Recipe Yields: 12 cookies

Active Time: 30 minutes

INGREDIENTS• 1 cup coconut flour + 2 tablespoons for dusting cookies• ½ teaspoon baking soda• 1 teaspoon grain-free baking powder• ½ cup coconut oil + 2 tablespoons for coating parchment paper• 1 tablespoon coconut milk• 2 eggs• 4 tablespoons of your favorite fruit preserve (for paleo, use no sugar added)


A traditional cookie cut out recipe that is paleo approved and can be used to make your cut out

cookies all year long. These are fun to make, fun to decorate and fun to eat.

COOKIE CUT OUTS

F O O D / C O O K I E S

PaleoHolidayB Y L I S I P A R S O N S

Recipe Yields: 18 servings*Active Time: 30 minutes

INGREDIENTS• 1 ½ cup almond flour• ¾ cup coconut flour• 1 ½ teaspoons grain-free baking powder• 4 tablespoons coconut oil• 4 tablespoons canned coconut milk• 1 large egg

DIRECTIONS1. Preheat oven to 375F.2. Combine dry ingredients in one bowl and mix well.3. Place egg in a small dish and gently mix with a fork.4. Pour dry ingredients and remainder of ingredients along with the egg into your food processor and blend until a dough ball is formed (dough may be slightly crumbly).

5. Pour dough onto a piece of parchment paper lightly coated with coconut oil.6. Place a second piece of parchment paper lightly coated with coconut oil directly on top of the dough.7. Use a rolling pin to roll the dough flat (about 1/8”) and this will press any crumbly pieces of the dough together forming one solid piece.8. Cut out cookies with favorite cookie cutters.9. Transfer cookies with a spatula to a baking sheet lined with parchment paper.10. Bake for 10-12 minutes or until cookies are set. (Baking time will vary depending on the size of your cookies.) Frost and decorate as desired.

* Servings will vary depending on the size of cookie cutters you use.

F O O D


A paleo version of luscious chocolate pep-

permint bark we all love during the holidays, only

this is much healthier. This velvety chocolate

treat is sure to become a holiday tradition in

your house.

ChocolateB Y L I S I P A R S O N S

INGREDIENTS• 1 cup coconut butter, melted• ½ cup coconut oil, melted• 2 tablespoons cacao powder• ½ teaspoon peppermint extract• ¼ cup crushed peppermint candies

Peppermint BarkDIRECTIONS 1. Line a flat dish with parchment paper, don not skip this step.2. Mix together coconut butter, coconut oil, peppermint extract and cacao powder in a bowl.3. Transfer the mixture to a parchment lined dish and spread evenly.4. Top with crushed peppermint candies.5. Place in refrigerator for 30 minutes before breaking apart or cutting into squares.


F O O D


A healthy paleo version of the classic holiday

peppermint bark. This creamy decadent treat is

low in sugar and is also vegan approved. Now everyone surrounding

your holiday dessert cart can enjoy your creations.

INGREDIENTS• 1 cup coconut butter, melted• ½ cup coconut oil, melted• ½ teaspoon peppermint extract• ¼ cup pomegranate arils• 2 tablespoons chocolate chips (for vegan option, use vegan friendly chocolate chips)

DIRECTIONS 1. Line a flat dish with parchment paper, don not skip this step.2. Mix together coconut butter, coconut oil and peppermint extract in a bowl.3. Transfer the mixture to a parchment lined dish and spread evenly.4. Top with pomegranate arils and chocolate chips.5. Place in refrigerator for 30 minutes before breaking apart or cutting into squares.


PomegranatePeppermint BarkB Y L I S I P A R S O N S


P E T S

While most pet owners love their pets as much as human family mem-

bers, that doesn’t mean pets should be treated the

same. You already know certain foods and activities

are off-limits, but what about the holiday-specific

hazards that that can harm your furry friends? Is your

home pet-proof for the holidays? Use this handy

check-list to make sure your four-legged family

members have a holly jolly holiday, too!


OTHER HOLIDAY PLANTS• Poinsettia plants are only mildly toxic to pets, contrary to the popular misconception that they are deadly.

• Holly and mistletoe are much greater concerns, as these plants can be moderately to severely toxic to pets. If either of these is ingested by your pet, seek medical attention immediately.

• Amaryllis and plants in the lily family as well as Narcissus and plants in the daffodil family are extremely toxic for cats. Daffodils are also toxic to dogs, particularly the bulb of the plant.

HOLIDAY LIGHTS• Cords from strands of holiday lights can be tempting chew toys for some pets. Keep cords out of access for your pets if possible and keep a daily check on cords, looking for worn or chewed areas. Pets that chew electrical cords could suffer mouth burns or electric shock.

• Be sure to keep lit candles away from pets, too. Pets are curious and sometimes tread too close to the flame. This not only poses health risks for your pet, but also a serious fire hazard.

P E T S

O CHRISTMAS TREE!• For live Christmas trees, make sure pets do not chew on branches as the oils in needles can be mildly toxic to cats and dogs, causing burning in the mouth and stomach upset.

• Keep pets away from tree water, which can contain leaching fertilizer from the tree and can harbor bacteria that could lead to stomach upset.

• For artificial trees, the plastic needles can be a choking hazard, as well as a potential toxin if eaten.

• Ornaments are always a concern with both cats and dogs. If your pet has trouble resisting the temptation of shiny ornaments, you may want to consider leaving the lower branches free from ornaments to keep them out of immediate reach. You may also consider using non-breakable items, just in case one makes its way off the tree.

Pet-ProofingHOLIDAY FOODSAlthough we humans may enjoy these foods during the holidays, be sure you never share the following foods with your pets:

• Alcohol (including desserts that contain alcohol and foods made from yeast dough) – is absorbed quickly into your pet’s system and can lead to a rapid and dangerous drop in blood sugar, blood pressure and can impair respiration

• Chocolate – contains fats, caffeine and substances toxic to your pet

• Foods containing the sugar alcohol, xylitol – results in a rapid and strong release of insulin from the pancreas, and subsequently in a serious drop in blood sugar; xylitol consumption by non-primate animals (non-humans) can be life-threatening

• Bones – pose a choking hazard or cause an obstruction in the airway

• Fat trimmings from meat – can lead to pancreatitis

• Nuts (macadamia nuts, pistachios, walnuts, almonds, and any moldy nuts) – can cause stomach upset, lead to obstruction of the digestive tract or cause seizures, vomiting and loss of muscle control (depend-ing upon the type of nut consumed)

FOR THE HOLIDAYS

Keep this checklist handy and keep your furry family members safe and sound this holiday season!


P E T S / R E C I P E

HolidayTREATS FOR YOUR FAVORITE FURRY FRIEND


Recipe Yields: 12 biscuitsActive Time: 30 minutes

INGREDIENTS• 1.5 cups shredded chicken or turkey, cooked• 2/3 cup quinoa, cooked• ¾ cup shredded green beans, raw• 1 cup shredded carrots, raw• ¾ cup rice flour• 2 tablespoons bone broth or chicken stock• 3 tablespoons flax meal• 3 tablespoons coconut oil• 4 slices of bacon cut into small pieces, raw• 2 whole eggs

DIRECTIONS1. Preheat oven to 400F.2. Place all ingredients in a food processor and mix well until a dough is formed.3. Remove dough from food processor and place on a piece of parchment paper that has been lightly coated with coconut oil.4. Place a second piece of parchment paper that has been lightly coated with coconut oil on top of dough.5. Roll dough out to 1/8” and remove top piece of parchment paper.6. Transfer bottom piece of parchment paper containing dough to a baking sheet and place in oven.7. Bake for 12 minutes and remove from oven.8. Use cookie cutter to cut out biscuits and return biscuits to oven and cook for 15 minutes longer or until treats just start to brown.*

*If you want these crunchier, just lengthen the cooking time until desired consistency is reached without allowing treats to burn.

These healthy homemade dog biscuits make the perfect gift for your four legged family members. They only contain whole natural ingredients that you would feed your family. In fact, they can be consumed by anyone in your family, not just your furry friends.

Meal in aBiscuit

the complete

www.GlutenFreeResourceDirectory.comclick here

gluten-free resource

www.glutenfreeresourcedirectory.com


P E T S / R E C I P E

The perfect healthy treat for your furry, frisky family member. These treats are a great way to use your turkey or chicken leftovers and your kitty cats will gobble these up.

FelineFriendly Treats

MADE WITH LOVEB Y L I S I P A R S O N S

Recipe Yields: 12 biscuitsActive Time: 30 minutes

INGREDIENTS• 1 cup shredded chicken or turkey, cooked• ¼ cup quinoa, cooked• ¼ cup shredded green beans, raw• ¼ cup shredded carrots, raw• ½ cup rice flour• 2 tablespoons bone broth or chicken stock• 1 tablespoon flax meal• 1 tablespoon dried catnip• 1.5 tablespoons coconut oil• 3-4 sardines• 1 whole egg

DIRECTIONS1. Preheat oven to 400F.2. Place all ingredients in a food processor and mix well until a dough is formed.3. Remove dough from food processor and place on a piece of parchment paper that has been lightly coated with coconut oil.4. Place a second piece of parchment paper that has been lightly coated with coconut oil on top of dough.5. Roll dough out to 1/8” and remove top piece of parchment paper.6. Transfer bottom piece of parchment paper containing dough to a baking sheet and place in oven.7. Bake for 12 minutes and remove from oven.8. Use cookie cutter to cut out biscuits and return biscuits to oven and cook for 15 minutes longer or until treats just start to brown.*

*If you want these crunchier, just lengthen the cooking time until desired consistency is reached without allowing treats to burn.

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Question TimeW I T H K AV I TA


Hello FSM family! As promised, this

month I put my thinking cap on for

you and I’m trou-bleshooting some questions sent in

by readers from all over the world.

I would like to pref-ace this piece by

saying, thank you so much for writing

in; not that I need an excuse, but your

questions did give me the perfect

chance to total-ly geek out about product, which is

one of my favorite things to do!

So without further ado, our reader Carla kicks us off with a common complaint.

Q:Hi Kavita,I have been accidentally “glutened” twice in recent weeks by beauty products; once by a hair serum and once by a CC cream, both containing wheat germ oil. Now that I’m more conscious about reading ingredient lists more carefully, I’ve been seeing wheat germ oil show up in a lot of popular hair and beauty products. What does it do for these products that other oils can’t? And if one of the listed ingredients says “natural oils,” should I avoid that product?

Thanks! Carla.

A:Don’t you hate it when that happens? You think you’ve checked out the ingredients thoroughly, know what you’re in for, and SURPRISE! Whilst it’s still somewhat controver-sial as to whether gluten is actually absorbed by the skin, I say you know you best and you have the right to know what you’re using. Wheat germ oil is so popular because it helps to preserve products longer, wheat is readily available (being produced in 42 states in America) and wheat germ oil is also one of the purest forms of plant-derived vitamin E available. Coming from the germ of the wheat kernel, it’s packed with nutrients to nourish a budding plant; high in anti-oxidants, Vitamins A, B and D, it is extremely conditioning (which is why it’s common in hair products), nourishing, soothing and healing (which is why it’s found in many

B E A U T I F U L Y O U

skincare products). However, the biggest quandary with wheat germ oil is that whilst it is often derived from sources of gluten, it is not always. It can be found sneakily hiding in many cosmetics under other names such as tocopherol, Triticum vulgare, or vitamin E and to add to the confusion, sometimes gluten-free products containing tocopherol are ok because either they’re from non-wheat sources, or the aggravating protein is no longer present in the end result due to the refining process.

To answer the second part of your question regarding “natural oils”, this mys-terious ingredient has me perplexed and feeling suspicious…what on earth have those “natural” oils been extracted from? If you’re at the stage where you’re investigating ingredients, I would take such broad labeling as a red flag.

Next up, Deb wants to know,

Q:“I am looking for gluten free eyeliner. Could you please let me know what company has it?”

A:The gorgeous Dr. Hauschka range is gluten-free and their eyeliners come in five fabulous shades from slate blue to jet-black. I’m a big fan of this brand and love their Kajal liners containing Rose Damascena Flower Oil, as they’re very gentle on the delicate eye area.If you want a variety of textures, Tarte have an array of liquid, pencil and crème liners that range from smolderingly smudgy, to smudge-proof. I love the currently limited edition dual-toned Amazonian clay liner; one side is intense black and the other bronze, so it’s a perfect one-stop-shop depending on how you’re feeling. Lastly my all-time favorite,

W I T H K AV I TA

Dr. Hauschka eyeliner



go-to, bulletproof eyeliner pick is Bobbi Brown Longwear Gel Eyeliner; it’s a constant in my makeup kit and probably my longest standing love affair in the eyeliner department. You can smudge them for a smoky finish, or draw a graphic line with your favorite brush; this product is so versatile and the dense texture makes it easier to use than liquid. Take note here however, depending on your level of gluten intolerance the brand assures me no wheat, barley or oats have been used in the product, but it is not certified gluten-free.

And now for a brand-specific questions several of you had…

Q:Do you know if Bare Minerals make up is gluten-free?

A:Bare Minerals does not actively contain ingredients derived from barley, oats, rye, spelt or wheat, which are the most common sources of gluten in cosmetics. However, like many brands, they cannot guarantee that each product is produced in a gluten-free facility.

Q: What is a good gluten-free makeup and body wash?

A:Thankfully brands are wising-up to the fact that consumers are more and more interested in gluten-free living that extends to topical products, so there are an impressive number of gluten-free

BOBBI BROWN Longwear Gel Eyeliner

JASON Body Wash

Thankfully brands are wising-up to the fact

that con-sumers are

more and more in-

terested in gluten-free

living



makeup lines available now. One that I’m thrilled to say makes the cut is RMS, which I love, love, looooove! Developed by veteran makeup artist Rosemary Swift, her makeup is certified organic, gluten-free, GMO-

free, soy-free, packaged in recyclable glass containers with aluminum lids, and they do not test the products on animals. Did I mention that I love RMS? The Living Luminizer is a cult classic amongst models, makeup artists and celebrities, and in general, the products are coconut oil and shea butter based, so they couldn’t be kinder to your skin. Invest in RMS for makeup that is creamy, sheer and will leave your skin glowing and gorgeous.

As for body washes, JASON has launched a special gluten-free range of shower products, hurrah! Widely available and extremely affordable these are great in-shower staples that you can use lavishly and replenish without breaking the bank.

Q: Hi Kavita, What are some of the most missed products that we think are gluten-free? Julie

A: Oh boy! If you’re anything like me Julie, this topic often leaves you feeling a like the kitten that got tangled up in the ball of yarn it innocently started tugging at. Staring at nonsensical scientific blurbs on the sides of bottles that seem hope-less, but don’t lose heart, it’s not our fault

when we’re unsure of what to look for. It’s a gluten minefield out there as the FDA does not mandate allergen labeling for oats, rye, barley, malt and brewer’s yeast, yet these ingredients must of course also be avoided by those with celiac disease. Even if companies don’t actively add ingredients containing gluten to their products, they may be produced in a facility that also produces products containing gluten or allergens that can be problematic.

As previously mentioned, wheat germ oil, tocopherol, vitamin E and anything beginning with Triticum are all hotly debated ingredients when it comes to gluten, regardless of the refining process (although wheat can hide in labels such as zinc undecylenoyl which is hydrolyzed wheat protein).

To save you getting eye-strain and a headache, start off small by watching out for these sneaky lablels: anything Avena sativa is basically oat derived; look out for the word Hordeum as that is barley, and rye often hides as Secale cereale.

Of course, it’s not always only gluten we’re concerned with on our beauty products. For those with multiple foods allergies in addition to being gluten-free, there is more to look for!

It’s a gluten mine-field out there as the FDA does not mandate allergen labeling for oats, rye, barley, malt and brewer’s yeast.

RMS The LIving Luminizer



Q:Hi Kavita, Can you recommend soap or body wash for someone with multiple allergies. My skin seems to react to just about everything I use.

Thanks for any suggestions.Sherita

A:Hi Sherita,When it comes to sensitive skin and allergic reactions, I empathize. Have you thought about using skincare products for babies? It might sound silly, but I’ve found that to be a great help. Fragrance is often an irritant so I always have a bottle of Dr. Bronner’s Unscented Baby-Mild Castile Soap in my shower. Certified fair trade, this liquid soap is no nonsense and I

personally have not found it irritating to my skin at all. This product is also a perfect example for when tocopherol is definitely gluten-free, as in this case it is derived from sunflower seed oil.

Another great product you can rely on is California Baby Super Sensitive Shampoo & Shower Gel. Also fragrance-free, both these products double as shampoo so they’re also perfect for gym bags, yoga bags and travel.

For all you beach babies out there Ahava have harnessed the mineral-rich content of the ocean and packed it into their Moisturizing Sea Salt Soap and Anti-Bac-terial Purifying Mud Soap which are both wonderful bar soaps.

Take your pick Sherita, and let me know how you fare!

By now, Readers, you may have learned of the love/hate relationship I have with my ever-tempestuous skin; to say it’s sensitive would be the biggest under-statement I’ve made this year, so I’m with you! I’m with you trying to find a routine that works, trying to find products, trying not to tear my hair out in frustration. Feel free to write in with your questions at any time, and let’s stick together on this journey and find a way through the maze together.

Happy gluten-free holidays,

Kavita

Dr. Bronner’s Unscented Baby-Mild Castile Soap

Always remember to read labels. At the time of publication the products mentioned here were verified with the manufacturers as not containing gluten, however it is always best to verify this as

formulations and manufacturing processes can change.


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Y O U R F O O D S O L U T I O N S

Weight/Count and Yield

Equivalents for Common

Holiday Ingredients

BAKING ITEMS:

Granulated sugar 1 pound = 2 cups

Brown sugar 1 pound = 2 1/3 cups, firmly packed

Confectioners’ sugar 1 pound = 3 ½ cups (unsifted)

Chocolate chips 6 ounce package = 1 cup

Coconut, flaked ½ pound = 2 ½ cups

Marshmallows 10 large = 1 cup

½ pound package miniature = 4 ½ cups

Dates, pitted 1 pound = 3 cups, chopped

Raisins 1 pound = 3 cups

Bananas 3 medium = 2 cups, mashed

Apples 3 medium = 3 cups, sliced

Eggs 4 large = 1 cup

9 – 11 whites = 1 cup

12 – 14 yolks = 1 cup

Cream cheese 8 ounces = 16 tablespoons

NUTS:Almonds, shelled 1 pound = 3 ½ cups

Peanuts, shelled 1 pound = 3 cups

Pecans, shelled 1 pound = 4 cups

Walnuts 1 pound = 4 cups

SAVORY ITEMS:

Lemon juice 1 medium lemon = 2–3 tablespoons

juice and 2 teaspoons grated zest

Orange juice 1 medium = ½ cup juice and

1-2 tablespoons grated zest

Onion 1 medium = ½ cup chopped

Potatoes, white 3 medium = 2 cups cubed, cooked

Sweet potatoes 3 medium = 3 cups sliced

Mushrooms 3 cups raw = 1 cup cooked

Cheese 1 pound = 4 cups, shredded

Measuring Equivalents

DRY INGREDIENTS:

3 teaspoons = 1 tablespoon

2 tablespoons = 1/8 cup

4 tablespoons = ¼ cup

5 tablespoons + 1 teaspoon = 1/3 cup

8 tablespoons = ½ cup

10 tablespoons + 2 teaspoons = 2/3 cup

12 tablespoons = ¾ cup

16 tablespoons = 1 cup

LIQUID INGREDIENTS:

2 tablespoons = 1 ounce

8 ounces = 1 cup

2 cups = 1 pint

4 cups = 1 quart

4 quarts = 1 gallon

It’s time for cookie

exchanges, holiday parties

and baking delicious home-

made treats like banana

bread, chocolate chip cookies

and cakes for sharing.

With baking season fully

underway, these useful

morsels of information will

help you create dazzling

seasonal treats with ease!

Don’t forget to print this list

for quick reference!

www.glutenfreemama.com

D I S C L A I M E R


Food Solutions magazine (FSM) is pub-lished 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 ren-dering medical advice or recommen-dations, 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 af-filiates, employees, contributors, writ-ers, 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 Advertis-ers 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 con-sumer, purchaser or user investigate such products, services, methods, and/or claims made thereto. Opinions ex-pressed in the magazine and/or its ad-vertisements 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 Dec 2014