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S C I E N C E

F O O D

F O O D

N U T R I T I O N

FOOD

SOLUTIONSGLU

TEN

FREE

NOV EMBER 20 1 4 I S S U E

5 ESSENTIALTIPSFOR AGLUTEN FREE

THANKSGIVING

LINGERINGSYMPTOMSOF CELIAC?

IT COULD BEYEAST ALLERGY

5 STRATEGIESFOR WINNING THE

BATTLE OF THE BULGE

N U T R I T I O N

CHECK UP WITHMARK HYMAN, MDTHE SIMPLE BLOODTEST THAT COULDSAVE YOUR LIFE

S C I E N C E

F O O D

F O O D

N U T R I T I O N

N U T R I T I O N

S C I E N C E

F O O D

F O O D

N U T R I T I O N

N U T R I T I O N

LINGERINGSYMPTOMSOF CELIAC?

IT COULD BEYEAST ALLERGY

CHECK UP WITHMARK HYMAN, MDTHE SIMPLE BLOODTEST THAT COULDSAVE YOUR LIFE

5 STRATEGIESFOR WINNING THE

BATTLE OF THE BULGE

TRADITIONALFAVORITES&VEGETARIAN THANKSGIVING

PALEO DESSERTS & MORE!

TRADITIONALFAVORITES&VEGETARIAN THANKSGIVING

PALEO DESSERTS & MORE!

5 ESSENTIALTIPSFOR AGLUTEN FREE

THANKSGIVING

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10

16

32

62Be a Gracious Diner ................................................................................30

Your Favorite Thanksgiving Recipes and More .....................................32

An Interview with Cookbook Author, Jeanne Savage ............................54

Our Editors Picks ....................................................................................56

Bonus Recipe: Gluten-Free Cutout Cookies! .........................................58

5 Essential Tips for a Gluten Free Thanksgiving ...................................60

Quick & Easy No Cook Appetizers ..........................................................61

Beautiful You: Fall Trends .......................................................................62

Your Food Solutions ................................................................................66

Editors Letter ...........................................................................................4

Our Monthly Contributors ...........................................................................6

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

Celiac disease and Coronary Artery Disease Connection .....................10

The Connection between CD and Yeast Allergy .....................................14

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

Gearing up for a Healthy Holiday with author Sherry Strong.................20

Is Your Wine Vegan?.................................................................................23

5 Strategies for Winning the Battle of the Bulge ................................... 24

Seasonal Favorite: Cranberries ...............................................................26

NUTRITION

Dr. Mark Hyman tells us about

the blood test that could save

our life and how widespread

inammation is the culprit to

many of our health issues.

SCIENCE

FSM Advisory Board Member,

Leigh Reynolds shares the

research regarding why celiac

patients are twice as likely to

have coronary artery disease.

FOOD

Its holiday time and we have the

recipes you need to enjoy a relaxing

gluten-free Thanksgiving with reci-

pes for a traditional Thanksgiving,

a vegetarian holiday meal and even

desserts suitable for paleo diets!

BEAUTIFUL YOU

For a awless gluten-free

Thanksgiving, or any holiday,

follow our essential tips!

t a b l e o f c o n t e n t s

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EDITOR IN CHIEF

Gigi Stewart

[email protected]

CREATIVE DIRECTOR

Socrates [email protected]

COPY EDITOR

Jody Baratz

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CHIEF TECHNOLOGY OFFICER

Brian A. Yablon

DIRECTOR OF PRODUCTION

Joe Alexander

[email protected]

WEB DEVELOPERDmitry Bogorodskiy

DIRECTOR OF DATA MANAGEMENT

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PUBLISHER

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ARTICLE SUBMISSIONS

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INFORMATION REQUESTS

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CONTRIBUTING WRITERS

Mark Hyman, MD

Chef Lisi Parsons

Kavita Kaul

Aviva Romm, MDCynthia Rudert, M.D., F.A.C.P.

Sherry Strong

ADVISORY BOARD

Cynthia S. Rudert,M.D., F.A.C.P., Celiac

Disease & Gluten Intolerance Specialist

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

Registered and Licensed Dietitian/Nutri-

tionist and Certied Diabetes Educator

Leigh Reynolds, GF Therapeutics/

Celi-Vites President

The holidays are upon usand its the perfect time to take off to the

kitchen and whip up those family favorites! This month, Im so pleased

to bring you an issue filled with delectable dishes from our talented chefs

to suit every palate.

From a full traditional spread to a vegetarian feast that will leave your

guests feeling satisfied to indulgent tasting desserts that are just a bit

better for you, we have it all!

We even have a special sneak peek at the perfect holiday cutout cookies

from acclaimed cookbook author, Jeanne Sauvage. You can learn from

Jeannes tried and true baking tips in our interview on page 52.

And as always, weve filled this issue with useful fact-based information

about living with celiac disease, food allergies and related health issues

from trusted voices like Mark Hyman, MD, Aviva Romm, MD and more.

Sit back, relax and enjoy this issue, and this holiday season!

From the Food Solutions family to yours, Happy Gluten-Free Thanksgiving!

Gigi Stewart, M.A.Editor in Chief

FOODSOLUTIONSGLU

TEN

FREE

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LEIGH REYNOLDSrecognized a

need for high quality-gluten free

nutritional supplementation so shefounded 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.

M A R K H Y M A N , MD has

dedicated his career to identifying

and addressing the root causes of

chronic illness through a ground-

breaking 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 publicpolicy 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 Ozs

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 continuesto 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 Kavitas beauty writing

can be found in several internation-

al magazines. Believing in the

transformative power of make-upher goal is not to change a womans

face, but to use it to empower wom-

en into owning own unique beauty.

See more of Kavitas 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

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practices in the United States that

manages adults and teenagers with

celiac, she has evaluated over 1000

patients with celiac disease and

gluten sensitivity.

Dr. Ruderts focus is identifying the

core causes of gastrointestinal

issues with a comprehensive

evaluation enabling her to treatunderlying medical conditions

that may have previously been

undetected. Dr. Rudert then

creates an individualized course

of treatment tailored to each

patients 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, theGluten 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 Womens 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 Masters 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 Womans 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 Hashimotos 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

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Thank you for the infor-mative article on MultipleSclerosis and its connec-tion with celiac disease inthe October issue (page15). I had no idea therecould be a link betweenthe two. ~ Rachel K.

Just read my first issue ofFSM and added four newrecipes to this weeks menu!Thank you!~ Linda, via Facebook

I want to share thismagazine with everyoneI know! I cant believe itsfilled with so many FREEresources and gluten-freerecipes each month. Keepup the good work andthank you! ~ Diane

I made the cupcakespictured on the cover of theOctober issue as a trialrun to practice for ourfamily Thanksgivingdinner and they were SOEASY to make! Thank youfor this recipe, they aredelicious! ~ Jean C.

LettersTO THE EDITOR

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cCORONARY ARTERY DISEASE (CAD) ISTHE NUMBER ONE KILLER OF ADULTS INTHE U.S., CLAIMING MORE THAN 380,000lives every year. Like most types of heartdisease, coronary artery disease has beenlinked with increased inflammation thatoccurs as a result of undiagnosed infec-

tions, aging-related changes or autoim-

mune disorders like celiac disease which

causes chronic low-grade inflammation in

the small intestine. In fact, a recent study

shows that people with celiac disease are

twice as likely to have coronary artery dis-

ease compared to the general population.

The relationship between CAD and celiac

disease is becoming clearer and is import-

ant information for celiac patients to know.

The study is the first to look at the

association between celiac disease and

coronary artery disease and adds to theevolving understanding of how systemic

inflammation and autoimmune processes

might influence cardiovascular disease

development.

Conducted by researchers at the Cleveland

Clinic, the studys researchers evaluat-

ed more than 22 million health records,

including 24,530 patients diagnosed with

celiac disease, to compare levels of CAD

among men and women with and without

celiac disease. Researchers found that

while 9.5% of celiac patients had CAD, it

occurred in only 5.6% of normal controls

(p

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Research shows havingan autoimmune disorder

like celiac disease, whichcauses chronic low-grade

inflammation in the small

intestine, increases anindividuals risk of coronary

artery disease, compared tothe general population.

s c i e n c e

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er celiac patients, the increased risk for

coronary artery disease remained at

nearly two times the levels of healthy

men and women.

Although earlier studies have demonstrat-

ed potential links between celiac disease

and heart failure and arrhythmia, co-inves-

tigator R.D. Gajulapalli, M.D., said the re-

searchers were surprised by the strength

of the association between celiac disease

and coronary artery disease.

This is an important study because it

highlights a specific patient population

who might be at higher risk for coronary

artery disease, even in the absence of

traditional cardiovascular risk factors,

Dr. Gajulapalli said. Whether patients

with celiac disease will need more intense

risk factor modification like in diabetic

patients with coronary artery disease will

need to be studied. For now, he says peo-

ple with this and other inflammatory

diseases should maintain a healthy life-

style and be aware of traditional cardiovas-

cular risk factors including diabetes, high

blood pressure and high cholesterol.

The possible mechanism for the height-

ened risk may be related to chronic

inflammation. People with celiac

disease have some persistent low-grade

inflammation in the gut that can spill

immune mediators into the bloodstream,

which can then accelerate the process

of atherosclerosis and, in turn, CAD,

Gajulapalli explained in a statement. Our

findings reinforce the idea that chronic in-

flammation, whether its from an infection

or a disease, can have an adverse role in

CAD and heart health in general.

These data remind us that other inflam-

matory states like lupus erythematosus,

rheumatoid arthritis, and inflammatory

bowel disease have also been linked

to CAD, so perhaps we can add celiac

disease to this list, echoed moderator

Dr. Jeffrey Kuvin (Tufts Medical Center,

Boston, MA). Larger studies are needed

to confirm this association and to examine

how the severity of celiac disease may

play a role. Because so many people may

have gluten sensitivities but do not have

celiac disease, future research should

investigate whether this larger population

may also be at risk for coronary artery

disease. Earlier studies have linked

celiac disease with arrhythmias, which

is what prompted researchers to conduct

this study.

The National Foundation for Celiac

Awareness says about 1 in 133 Americans

suffers from celiac disease, but another

study says as many as 1.8 million have

the disease but 1.4 million remain

undiagnosed.

1 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

s c i e n c e

ABOUTTHE

AUTHOR

Leigh Reynolds is the Founder and President of Gluten Free Therapeutics, Inc., the makers of CeliVites, a line

of scientically developed nutritional supplements specically designed for celiac patients. Leigh set out to

make one of the most benecial g luten-free supplement lines available. With high quality pharmaceutical

grade ingredients and scientically researched formulations Gluten Free Therapeutics is proud to offer its

customers a superior line of nutritional supplements called CeliVites.

People with celiac disease have somepersistent low-grade inflammationin the gut that can spill immune me-diators into the bloodstream, whichcan then accelerate the process ofatherosclerosis and, in turn, CAD.

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topdoctors

make adifferenceFind a doctor with the

Castle Connolly Top Doctorsearch

1,900++doctor profiles

online

www.GlutenFreeResourceDirectory.com

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Glute-FreRESOURCE DIRECTORY

Gluten-Free just got a lot easier!

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When individuals with celiac disease

continue to have symptoms even after

adhering to a strict gluten free diet,

it is sometimes due to bakers yeast

allergy. Bakers yeast allergy and celiac

disease share common physicalsymptoms, such as:

4skin rash

4fatigue

4gastrointestinal upset

In addition, both conditions:

4are hereditary

4wreak havoc on intestinal lining

4prevent nutrient absorption

Because individuals with autoimmune

disorders like are more likely to have

an allergy to bakers yeast, researchersbelieve there is a connection between the

two health issues.

So, what do you do if you believe bakers

yeast may be responsible for the uncom-

fortable symptoms youre experiencing?

If you are on a gluten-free diet and con-

tinue to have symptoms similar to those

of celiac disease, consider keeping a food

journal. This is a helpful tool when you

speak to your physician about a possible

food allergy. If a bakers yeast allergy is

suspected, the food journal will point to its

sources in your diet.

Based on your symptoms and food journal

recordings, your physician may order a

blood test to measure certain antibodies

(anti-Saccharomyces cerevisiae mannan

antibodies) that an individual with bakers

yeast allergy will test positive for.

But what if you dont eat yeast breads on

your gluten-free diet? Even if you do not

consume yeast breads, you may still be

consuming yeast. Many of us take in yeast

unknowingly through other foods we eat,

even on our strict gluten-free diet.

Heres how

SURPRISING AND SNEAKY!SOURCES OF BAKERS YEASTIn addition to showing up in the obvious

places like yeast breads and even some

flat breads and crackers, yeast is also

a common food additive. Bakers yeast

extract is often used as a flavor enhancer

in foods like gravy mixes, marinades, and

even some frozen meals.

There is another hidden source of bakers

yeast that may shock you: vaccines. If

youve been vaccinated for Hepatitis B, you

may have been exposed to bakers yeast.

According to manufacturers GlaxoSmith-

Kline and Merck and Co., this common vac-

cine, given to children and adults, is made

from bakers yeast cultures, with yeast

residual remaining in the final product.

For individuals with a bakers yeast allergy,

this could lead to an allergic reaction rang-

ing from mild (hives) to severe (difficulty

breathing and fatally low blood pressure).

This hidden source of bakers yeast could

also affect those with celiac disease even

those without a yeast allergy. According

to research from 2008, the Hepatitis B

vaccine containing yeast was ineffective inindividuals with untreated celiac disease.

If you have a yeast allergy or celiac disease

(or both), make sure to ask your doctor

about being checked for Hepatitis B

vaccine resistance. And if you are suffering

from symptoms of celiac disease, even on

a strict gluten-free diet, be sure to examine

the foods you are eating for traces of yeast

to determine if it is the culprit.

1 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

s c i e n c e

THE CONNECTION BETWEEN

CELIAC DISEASEAND YEAST ALLERGYVaccines can be a hiddensource of bakers yeast. Ifyou have been vaccinatedfor Hepatitis B, you mayhave been exposed tobakers yeast.

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1 6 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Save

YourLife

n u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a nn u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a n

BY MARK HYMAN, MDTHE NEXT TIME YOU VISIT YOUR DOCTOR

FOR BLOOD WORK, MAKE SURE THAT

ALONG WITH YOUR LIPID PROFILE YOU

request a C-reactive protein (CRP) test.CRP measures the degree of hidden in-

flammation in your body.

Mounting evidence underscores the critical

role that inflammation plays in the devel-

opment and continuation of diabesity. One

study in JAMA: The Journal of the Medical

Association1found people with a high

C-reactive protein blood level have a 1,700

percent increased probability of

developing diabetes.

Besides obesity and type 2 diabetes,inflammation contributes to almost every

modern disease including heart disease,

cancer, and dementia as well as arthritis,

autoimmune disease, allergies, and diges-

tive disorders.

Acute VersusChronic InflammationInflammation comes in two flavors.

Acute inflammation is your bodys

appropriate response to infection or

trauma. Youve experienced a sore

throat, rash, hives, or a sprained ankle.

But inflammation should do its job

and then leave. With allergies,

rheumatoid arthritis, autoimmune

disease, or asthma, an overactive

immune response and chronic

inflammation can slowly wreak h

avoc, eventually leading to illness

and rapid aging.

this simpleblood test could

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Your CRP levels should be less than one.

Anything higher provides a giant warning

sign that you have hidden inflammation.

Inflammatory CulpritsEspecially with high CRP levels, you want

to do everything possible to reduce inflam-

mation. Even if your results come back

within normal range, youll want to target

inflammatory culprits, including:

A high-sugar, processed foods diet

Inflammatory fats (omega 6 fats like

processed vegetable oils and trans fats)

Lack of exercise

Stress

Food allergies and sensitivities

Hidden or chronic infections with viruses,

bacteria, yeasts or parasites

Mold and other environmental allergens Toxicity from an overload of environmen-

tal toxins

8 Strategies to ReduceChronic InflammationCouple the Standard American Diet with

its abundance of vegetable oils, trans fats,

and sugar with high stress levels and

crappy sleep, and youve got a surefire

recipe for chronic inflammation.

Reversing inflammation can reduce your

risk for disease, help you lose weight, and

leave you feeling and looking better no

matter what your age. When my patients

have high CRP levels or otherwise experi-

ence chronic inflammation, I employ these

eight strategies to normalize inflammatory

levels:

1.Eat real food.Too many sugary foods,

including wheat flour, raise insulin, eventu-

ally paving the path for insulin resistance

and Type 2 diabetes. A vicious cycle results

as insulin resistance creates even more

chronic inflammation. Eat an anti-inflam-

matory high fiber, plant-based, whole

foods diet.

2.Make an oil change.Besides sugar,

omega-6 rich soybean, corn, and other

vegetable oils stoke your inflammatory

fire. Eat healthy fats from olive oil, nuts,

avocados and omega 3 fats from small

fish like sardines, herring, sable, and wild

salmon. If you dont eat wild-caught fish at

least three or four times each week, con-

sider a high-quality fish oil supplement.

3.Exercise regularly. One study in the

Journal of Applied Physiology2found ex-

ercise protected against chronic diseases

including diabetes and cardiovascular

diseases. If youre just starting out, incor-

porate aerobic exercise 30 minutes, five

times a week. If you want to step things

up a few notches, try interval training and

weight resistance.

4.Actively relax.Learn to actively relax

to engage your vagus nerve, the powerful

nerve that relaxes your whole body and

lowers inflammation, by doing meditation,

deep breathing, or even taking a hot bath.

One study in the journal Psychosomatic

Medicine3found yoga could reduce inflam-

mation and stress, and regular practicecould have substantial health benefits.

5.Address food allergies and

sensitivities.One study in the journal

Experimental and Clinical Endocrinology

& Diabetes4

compared obese kids to nor-mal-weight kids and found obese children

had a threefold higher level of CRP and

2.5 higher level of IgG antibodies for the

277 foods tested. Food sensitivities,

weight gain, and insulin resistance are

intricately connected. Eliminating common

highly reactive foods, including soy,

gluten, and dairy can dramatically reduce

inflammation.

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6. Take probiotics. Studies show

among their benefits, a probiotic supple-

ment can help reduce intestinal inflamma-

tion. These healthy gut flora also improve

digestion, further reducing inflammation.

Look for a high-quality probiotic sup-

plement that contains 10 billion CFU of

Bifidobacteria species and Lactobacillus

species.

7. Address nutrient deficiencies.Look

at a high-quality multivitamin/ multi-

mineral as your best insurance policy

to covers any gaps you might not

get in a whole foods diet. One study in

The American Journal of Medicine6

found a multivitamin could lower

C-reactive protein levels.

8. Spice it up.Turmeric is one of my

favorite spices to help reduce inflamma-

tion. Others include ginger, rosemary

and garlic.

SOURCES:

1. Pradhan AD, Manson JE, Rifai N, Buring

JE, Ridker PM. C-reactive protein, interleu-

kin 6, and risk of developing type 2 diabe-

tes mellitus. JAMA: The Journal of the Med-

ical Association 2001 Jul 18;286(3):327-34.

2. Petersen AM1, Pedersen BK. The an-

ti-inflammatory effect of exercise. J Appl

Physiol (1985). 2005 Apr;98(4):1154-62.

3. Kiecolt-Glaser JK1, Christian L, Preston H,

Houts CR, Malarkey WB, Emery CF, GlaserR. Stress, inflammation, and yoga practice.

Psychosom Med. 2010 Feb;72(2):113-21.

doi:10.1097/PSY.0b013e3181cb9377.

Epub 2010 Jan 11

4. Wilders-Truschnig M1, Mangge H,

Lieners C, Gruber H, Mayer C, Mrz

W. IgG antibodies against food

antigens are correlated with infla-

mmation and intima media thickness

in obese juveniles. Exp Clin Endocrinol

Diabetes. 2008 Apr;116(4):241-5. Epub

2007 Dec 10.

5. Mengheri E. Health, probiotics, and

inflammation. J Clin Gastroenterol. 2008

Sep;42 Suppl 3 Pt 2:S177-8. doi: 10.1097/

MCG.0b013e31817eedc4.

6. Church TS1, Earnest CP, Wood KA,

Kampert JB. Reduction of C-reactive pro-tein levels through use of a multivitamin.

Am J Med. 2003 Dec 15;115(9):702-7.

1 8 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

n u t r i t i o n | c h e c k u p w i t h D r . M a r k H y m a n

7. High quality supplementscan cover any nutritionalgaps in your diet.

8. Spices like turmeric,rosemary, ginger and garlic

are anti-inflammatory.

6. Studies show naturalprobiotic foods, as well

as probiotic supple-ments, can reduce in-testinal inflammation.

ABOUTMARK

HYMAN,MD

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 eld. Through his private

practice, education efforts, writing, research, and advocacy, he empowers others to stop managing symp-

toms and start treating the underlying causes of illness, thereby tackling our chronic-disease epidemic.

To learn more about Dr. Hymanand Functional Medicine, visit drhyman.com.

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n u t r i t i o n

GEARING UPFOR A HEALTHYHOLIDAY SEASON:

IT IS POSSIBLE!B y S h e r r y S t r o n g

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MAYBE YOU KNOW THE FEELING OF

IMPENDING CELEBRATIONS... THE FUN,

FRIVOLITY AND FOOD FOLLOWED BY THE

flat feeling and lethargy. Then, perhaps

your clothes feeling tighter than when

the season began. Now imagine sailing

through the holidays with great food,

really enjoying yourself and making choic-es that dont make you feel like youre

missing out and as the holidays come to a

close. Imagine feeling brighter and lighter

than any holiday before.

Most of the food we eat around the

holidays is vastly different from what we

would have eaten 100 years ago. Even

amongst the affluent youd rarely see the

level of festivities the average person

today is exposed to, and you never would

have seen on any tables the level of

processing food we see today. Flour wasntfilled with additives and high fructose corn

syrup didnt exist because the technology

to alter these foods did not exist. Animals

farmed intensively and fed unnatural diets

was science fiction.

Food treated this way has a completely dif-

ferent effect on the body and in Return to

Food - the life changing anti-dietI explain

why I suggest it is not really food at all.

Food in nature is designed to nourish, en-

ergize and protect the body not removed of

nutrients, processed with toxic chemicals

and literally have hundreds of substances

in it that could not be found in nature.

Even if we worked off our indulgences

calorically, we cannot possibly burn off

the toxic residue that modern food leaves

behind in our body.

The solution to not feeling deprived

and still enjoying the holidays is to

simply return to eating real food, asclose to its natural state as we can get

it, which means sourcing seasonally,

organic, local and whole ingredients.

Eating food made from scratch with quality

ingredients may sound daunting if youre

used to buying pre-prepared food from

supermarkets, but every step you take to

source food closer to its natural state, thebetter your body will feel (not to mention

the reciprocal benefit for the environment).

Here are some suggestions to take the

stress away from staying on track this

holiday season:

1. Plan ahead. Start today.

2.Simplify the menu, choose less options

and have larger amounts of them, you

dont need 10 dishes on the table to have a

fabulous meal.

3.If you are daunted by preparing big

meals, look at the parts of the menu youcan make ahead and freeze like stuffing or

desserts.

4.Create a schedule and work on one dish

a week that you can freeze. Make the dish-

es that cannot be frozen the day before

and on the day of the big feast.

5. Gather your best friends for holiday

cook-offs where you get together and

make the things you can prepare in

advance as a group, dividing up the work.

Figure out who makes the best dishes and

then they prepare that dish for everyone

wholl be attending. Divide up the fruits of

your collective labor and everyone takes

home one of each dish. For example, say

you make the best pumpkin pie. You create

four pies and at the end of the day three

friends take home a pie and you keep

one. Or, if your best friend makes stellar

stuffing, she makes enough for four meals

and everyone gets a dish. Before you know

it your whole menu is complete!

The benefits of this system are:

You prepare one or two different dishesinstead of four or eight.

You only have to source seasonal, local,

organic and whole foods for those one or

two dishes.

You share the cost of ingredients so you

save money.

You get to come together as a communi-

ty to have quality time with friends leading

up to the holidays. You have dishes that are prepared by

people who prepare them best and you

only make those you are best at preparing.

You can encourage each other to find

healthier ways of preparing decadent

favorites, and even introduce new favorites

as you explore each others idea of holiday

favorites.

Theres also a great story as you are shar-

ing the meal with your family about how

each dish came together.

If the communal cook up doesnt work for

your lifestyle, here are a few tips that will

help you maintain your energy as you kick

off the holiday season without a big crash

as the end:

Plan your menu and tasks in advance

and complete one thing each day in the

month leading up to the holiday.

Avoid the Lethal Recipe of toxic highly

processed versions of holiday favorites

and seek out the seasonal, organic, whole

food versions.

In a time when the alcoholic beverages

are flowing, keep hydrated with locally

sourced spring water throughout the

day leading up to festivities, as well as in

between alcoholic cocktails.

The lead up to the holidays are always

better if you are feeling your best, so take

time to schedule self-care in between

taking care of everyone else. Combine that

with making sure you are eating real food

and youll feel great long after the celebra-tions cease.

n u t r i t i o n

ABOUTSHERRYSTRONG

SHERRY STRONG is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator &

Co-Founder of the World Wellness Project. Sherrys 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 On-

line 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. https://www.returntofood.info

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These days, holiday entertaining means

more to the hostess than filling the

table with a hearty spread and clinking

glasses. The rising number of individuals

with special dietary needs means it is

likely youll have at least one to consider

at your holiday meal.

Of course, keeping gluten at bay is on

your list, but how about keeping your

menu vegan friendly? With an increasing

number of people adopting a strict plant-based diet, its something to consider. But

a vegan-friendly meal doesnt only mean

skipping the turkey and using vegetable

broth in place of chicken stock.

If youre truly serving vegan-friendly

fare, you must consider every aspect

of the meal, the ingredients and the

materials used to produce the foods

and beverages you serve.

That includes those holiday cocktails, too.

With the holiday season the most popular

for uncorking a favorite bottle of wine, it

helps to know which wines are acceptable

for your vegan guests.

While wine is in and of itself a plant-

based product, it can come in contact

with animal products during the fining

process. Fining is the act of adding a

product, called a fining agent, to wineto remove undesirable solids such as

tannins, proteins and tartrates. Fining

wine results in a clear and appealing

finished product. Not all fining agents

are animal-based products, but there are

several that are. For example, casein (milk

protein), egg whites (albumen), gelatin

(an animal protein) and isinglass (collagen

extracted from the swim bladders of fish)

are all fining agents that may be used

to clarify wine.

Many winemakers now label their wines

as vegan, usually on the back of the

bottle, as demand for animal-free

wines soars.

Look for vegan wines that are clarified

with fining agents from materials like

clay (bentonite) and activated charcoal

in the specialty wines section of yourwine shop, along with organic and

eco-friendly wines.

Look for vegan-friendly wines from

Yalumba (all), Bonny Doon (all), Stellar

Organics (all), Kendall Jackson (some) and

Bonterra (some). Check individual product

labels or contact the vintner direct to be

sure if your selection is vegan.

VeganFriendly?

Is Your Wine

n u t r i t i o n

VeganFriendly?

Is Your Wine

VeganFriendly?

Is Your Wine

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With the holidaysnear, weight loss maybe something youconsider out of reachuntil after the NewYear, however, weight

maintenance isanother matter.

Keeping your weight steady and stable

during the Season of Eats can be a

challenge, with the minefields of platters

of cookies, buffet tables lined with appe-

tizers and high-calorie cocktails. That sort

of temptation can be a recipe for disaster

when it comes to your weight goals.

Fortunately, that doesnt need to be the

case. In fact, with a dose of self-control

and these useful tips, you can sail

through the holiday festivities feeling

your healthy best without gaining

an ounce!

1. Plan like a proRegardless of how busy you are, takingtwo to three hours of your weekend (or day

off) to plan and prep healthy gluten-free

meals for the week ahead will make all the

difference for your weight management

goals during the busy holidays.

Aim for a serving of lean protein, healthy

fat and complex carbohydrates at each

meal and snack.

So, how much is a serving of each of

these? Heres an easy way to estimate so

you dont go over (or under) on portions:

Protein When it comes to lean meats,

poultry and fish, go for pieces the size and

thickness of your palm

Fat For butter/butter alternatives, olive

and other oils, servings should be about

the size of the tip of your thumb (small,

isnt it?!). For avocado, aim for no more

than 2 Tablespoons with a meal or snack.

Complex carbs Peas, potatoes, carrots

and corn should be eaten moderately,

say no more than 1/2 cup at a meal; other

veggies can be eaten liberally, so fill your

plate with those first.

5 S T R A T E G I E S F O R W I N N I N G

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Lean animal proteins: lean beef or bison,

skinless poultry, boneless trimmed pork

loin, fish and egg whites.

Plant-based proteins: quinoa, amaranth,

millet, rice and beans (combined) and nut

or seed butters (like sunflower seed butteror peanut butter).

Healthy fats: avocado, olive oil, nuts and

seeds, fatty coldwater fish (like mackerel,

herring and salmon) and ground flaxseed.

Complex carbs:gluten free whole grains

(like millet, brown rice, oats, buckwheat,

cornmeal, amaranth), fruits, vegetables

and legumes.

Youll notice some foods overlap groups.

For example, a palm-size portion of salmon

(protein and healthy fat) paired with a

large salad (baby spinach, diced tomatoes,

sliced mushrooms, diced sweet bell pep-

pers, etc. tossed with balsamic vinegar)

covers all three essential nutrients, making

a complete healthy meal. This makes plan-

ning, preparing and eating healthy meals

so easy!

2. Start yourmetabolic fireEven if you arent hungry when you firstwake up, research shows eating within two

hours of waking is one of the best ways

to fire up the metabolism. That means

you will burn calories at a more efficient,

steadier pace throughout the day.

If traditional breakfast foods dont appeal

to you, try a mini-meal like a dozen

almonds and a piece of fruit, which will

provide healthy protein, fat and complex

carbohydrates to jumpstart your body

and prime it for burning calories efficiently

all day long.

3. Snack smartHealthy snacks are another way to keepour metabolism going strong all day long.

While its easy to grab a piece of fruit or an

ounce of nuts for a snack on the go, com-

bining the two makes a lot of difference in

how the body breaks that food down and

uses it.

Give one of these healthy pairings a try

and see how much energy you have, and

how full you feel, for hours afterward:

2 Egg whites (cut in half and discard

yolks) filled with hummus

1 cup of pumpkin soup and one serving

of gluten-free baked white corn tortilla

chips or lentil-based chips.

Thin slices of avocado and red bell

pepper strips rolled up inside all-natural,

preservative-free low sodium slices of

turkey.

Create 3 favorite snacks for your busy days

and keep those ingredients on hand so

theres always something healthy to grab

when hunger hits.

4. Learn cocktailcontrolHoliday time can mean cocktail time (alco-

holic or not) at parties and events.

Enjoy your favorites on occasion and in

moderation, but consider that the liquid

calories really do add up!

If youre consuming alcoholic beverages,

try these tips to keep those non-nutritive

calories in check: For every alcoholic drink you have, drink

a tall glass of water (plain or sparkling) to

keep hydrated.

If youre having alcohol near or during

mealtime, eat fewer carbohydrates (espe-

cially when it comes to the calorie-dense

ones like potatoes, peas, corn, etc.) to

offset the additional carbs contained in

your drink.

Be sure to have at least a small balanced

snack before cocktail time.

Food in the stomach prior to consumingalcohol slows the absorption of sugar from

the alcohol, keeping insulin levels and

blood sugar more stable. Stable blood

sugar aids the body in burning calories

and can help prevent storage of excess fat.

5. Rechargeand replenishGet enough sleep each night, and if you

dont, take a nap.

Research shows a dramatic difference in

weight loss between individuals who get

enough sleep and those who do not.

Aim for 7-8 hours each night, and dont

feel guilty for sneaking an hour nap during

the day if youre able when you fall short

on sleep.

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s e a s o n a l f a v o r i t e

Cranberries are a

The first thing that popsinto most of our minds whensomeone mentions cranber-ries around the holidays is theover-sweetened condimentmost often seen on the Thanks-giving table. Thats unfortunatebecause there is so much more to cranber-

ries than canned and jellied. These little

rubies, with their refreshingly tart taste

and deep red hue, are good for us from

head to toe! In fact, based on the latest

research, we can say cranberries are a

total body food.

Bursting With NutrientsYou may already know cranberries contain

an ample amount of vitamin C, but theres

much more going on in this tart fruit to

benefit our health.

A-cup serving (about 50 grams) of fresh

cranberries has a mere 23 calories, but

provides a significant amount of our Daily

Recommended Values of:

Vitamin C.........11%

Vitamin K.........3% Vitamin E.........3%

Fiber................9%

Manganese......9%

The impressive nutrient profile of cranber-

ries doesnt end there. Cranberries have

unique qualities in terms of nutrients they

contain. Thats why certain substances

in cranberries have caught the eye of

researchers in recent years. Cranberries

contain potent preventatives when it comes

to many serious diseases.

Cranberries ProtectUs Head to ToeLets start at the top - cranberries are excep-

tional brain food! They contain some of the

highest levels of special antioxidantsthat

protect brain cells. This means consumingcranberries can help maintain cognitive

and motor abilities that typically diminish

as we age.

{Antioxidants substances that protect the

bodys cells from free radical damage.}

{Free Radicals - toxic substances resulting

from cell metabolism that cause damage to

cells in our bodies; Free Radicals also enter

Total BodyFood

Cranberries are aCranberries are a

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the body via the environment (pollution,

cigarette smoke, etc.)}

When it comes to theantioxidant benefits ofcranberries, researchersstress these points: Cranberries contain a special combination

of antioxidants not found in any

other food.

It is the synergy between these specific

antioxidants, combined with the vitamin C

and manganese in cranberries that yields

the berrys incredible health benefits. And

these benefits are a great reason to love

cranberries with all our heart. Thats be-

cause cranberries are loaded with a specific

type of antioxidant,flavonoids, that are

shown to reduce the risk of atherosclerosis.

{Atherosclerosis - the accumulation ofbad cholesterol (LDL) in the arteries,

which causes blood flow to be restricted

and makes the heart work harder than it

should.}

A natural preventative defense against

heart disease never tasted so good! And

when we add delicious cranberries to our

gluten-free diet, our digestive tract bene-

fits, too!

Scientists have found every category of

phytonutrientin cranberries plays a role in

digestive tract support, and recent research

shows these nutrients help to balance the

bacteria in our digestive tract.

{Phytonutrients~ Substances found in

plants that provide health benefits such as

anti-inflammatory, antioxidant, liver-cleans-

ing properties when consumed; they are

not essential nutrients like fats, proteins,

vitamins, and minerals, but they do have an

astounding positive impact on our health.

The more colorful a food, the more phyto-nutrients it contains!}

The berry benefits dont end there! As

mentioned earlier, research supports

the cancer-fighting ability of cranberries,

particularly when it comes to cancers of

the breast, colon (or large intestine), lungs

and prostate. Super-compounds found in

cranberries combat cancer-causing free

radicals by stabilizing them and preventing

them from damaging the body. Additional

anti-cancer benefits come fromphytonu-

trientsthat give cranberries their anti-in-

flammatory effects. This is terrific news

since research demonstrates that chronic

inflammation is associated with approxi-

mately one-fourth of all cancers.

The anti-inflammatory properties of the

cranberry help reduce our risk of diseases

in these areas of the body:

Gums

Stomach

Large intestine (colon)

Cardiovascular system (especially blood

vessel linings)

To be sure you receive the full

benefit from cranberries, follow

these useful tips:

For Maximum Antioxidant,Anti-inflammatory and

Anti-cancer Benefits ofCranberries Use whole fresh or frozen cranberries in-

stead of cranberry extracts or supplements.

Research shows these concentrated prod-

ucts do not pack the same nutrient punch

as the real thing!

Try to use uncooked berries as often as

possible, as some nutrients are destroyed

when exposed to standard baking tempera-

tures of 350F or greater.

Do not rely on cranberry juice for antioxi-

dant benefits.

In making cranberry juice, it is what re-

mains after berries are pressed to extract

the juice that contains all the nutrients.

Selecting & StoringSuperior Cranberries Fresh cranberries are available October

through December in the produce section

of most supermarkets.

Cranberries are typically packaged in

12-ounce clear plastic bags, available in

organic and non-organic varieties.

Look for glossy skins with a deep red col-

or. The deeper red they are, the more highly

concentrated their phytonutrients are.

Berries should appear plump and very

firm to the touch.

Fresh cranberries bounce! They are oftenreferred to as bounceberries for this

reason.

Wash fresh cranberries by placing them

in a colander and running cool water over

them, gently turning the berries with your

fingers to be sure they are rinsed well.

Dry berries completely on clean paper or

cloth kitchen towels before storing.

Store fresh berries for up to 1 month in

the refrigerator. Prior to storing, inspect

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s e a s o n a l f a v o r i t e

Super-compounds found in cranberries combat cancer-causing free radicals by stabilizing them and

preventing them from damaging the body. Additional anti-cancer benefits come from phytonutrientsthat give cranberries their anti-inflammatory effects.

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berries for imperfections. Discard berries

that are soft or those with dry or dull

skins.

To freeze cranberries for longer storage

(up to 1 year!) place washed, dry berries

in a single layer on a clean cookie sheet

and freeze until solid (about 3 hours).

Once the berries are fully frozen, scoop

them into zip-top freezer bags and label

with contents, quantity and date.

Thaw frozen cranberries at room tem-

perature for 30 minutes.

The berries will be soft and should be

used immediately. Frozen berries can be

added to baked goods like muffins and

cakes, just as frozen blueberries can,

without thawing.

Fabulous Waysto Enjoy CranberriesCranberries are tart as can be, but that

doesnt mean they must be soaked in

sugar to enjoy.

Try these unique serving ideas to incor-

porate fresh in-season cranberries into

your diet and begin reaping the complete

health benefits of this marvelous fall fruit!

Use cranberries in place of vinegar or

lemon juice in salad dressings. Simply

pulse the berries in a blender or food

processor alone for a chunkier dressing,

or with the other ingredients (like olive

oil) for a smooth pured dressing.

Slice fresh cranberries in half and toss

them with other fresh fruits like sweet or-

anges and pineapple chunks for a festive

and nutritious fruit salad.

Roast cranberries with a drizzle of

honey and a dash of sea salt for an in-

credibly simple (but very flavorful)

side dish or garnish for a bed of baby

spinach leaves.

For more traditional uses,try these ideas Replace similar fruits (blueberries,

raspberries, etc.) in your favorite muffin,

cookie or quick bread recipes with

delicious tart cranberries. You may

want to increase the amount of sugar in

your recipe bycup percup of fresh

cranberries.

Add fresh or dried cranberries to your

morning gluten-free oatmeal, rice pud-

ding or other warm cereal as it cooks for

spectacular color and flavor!

Replace raisins in your favorite recipes

(snack mixes, cookies or granola) with

whole dried all-natural cranberries.

With these all these tips, youre sure

to find a way to enjoy the total body

nutrition of cranberries this season! Of

course, even with healthy foods, there

are certain cases when they should not

be consumed.

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A WORD OF CAUTION ABOUTCONSUMING CRANBERRIESFor most of us, there is no problem consuming

cranberries and enjoying their various health

benets. However, for some individuals, con-

suming cranberries may not be a good idea.

Heres why...

Cranberries and OxalatesOxalates are substances (classied in biochem-

istry as organic acids) that occur naturally in

humans, animals and some plants.

Our bodies also convert certain substances (like

vitamin C) into oxalates.

Most berries, including cranberries, contain

oxalates and vitamin C.

This is not a problem for most individuals;

however, individuals with certain rare health

conditions must restrict oxalates.

Health Conditions RequiringOxalate Restriction: absorptive hypercalciuria type II

enteric hyperoxaluria

primary hyperoxaluria.

These are all urinary stone diseases (that lead

to kidney stones).

While cranberries are not considered a high

oxalate food, their strong acidity and vitamin

C content impact urine oxalate content. In indi-

viduals diagnosed with one of the above urinary

stone diseases this increase the likelihood of

stone development.

Note: For other, less common types of kidney

stones (like struvite stones that contain magne-sium sulfate and brushite stones containing cal-

cium phosphate) drinking cranberry juice may

actually lower the risk of stone development.

Its a confusing connection between cranber-

ries and oxalates; however, if you feel you have

one of the conditions above, or are concerned

about oxalate consumption, please speak to

your medical doctor before making a decision to

include cranberries in your diet.

Cranberries and WarfarinWarfarin is a prescription anticoagulant used

to prevent blood clot formation in individuals

prone to developing them.

While research is limited, there are some

studies that show consuming cranberry juice or

eating cranberries while taking warfarin may be

very dangerous and even fatal in some cases.

Thats because some substances in the

cranberry prevent enzymes in the body from

breaking down warfarin, causing excessive

anti-clotting of the blood.

If you are taking warfarin, please speak to

your doctor before consuming cranberries or

cranberry juice.

s e a s o n a l f a v o r i t e

Replace similar fruits (blueberries, raspberries, etc.) in your favorite muffin, cookie or quick breadrecipes with delicious tart cranberries. You may want to increase the amount of sugar in your

recipe by cup per cup of fresh cranberries.

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the complete

www.GlutenFreeResourceDirectory.com

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BACK IN THE EARLY 1980sI wentau nat-ural- that is, I became an organic vegan. At

the ripe age of 15 I was militant about it.

At that same time I had a boyfriend with

a really terrific mom. She made homemade

bread, soups, and desserts - you name it -

and was so generous in trying to use

all natural ingredients for me. But she

didnt really get vegan (think My Big Fat

Greek wedding - He dont eat meat? Its

okay, Ill make lamb.). So I repeatedly

said, Thank you so much, but no thankyou.

Now, 30+ years later, as an organic

flexitarian I cringe at how I rejected

her kind gestures over my high-intensity

political views. Eating is such a social

event and food is an important way for

those who love us to express their

desire to nourish us.

At the same time, as a functional medicinedoctor, I am well aware of the incredible

number of people who suffer from serious

food intolerances - from gluten and dairy

to fructose and grains. For many of you,

a little bit of graciously saying yes can

lead to days or weeks of symptoms includ-

ing brain fog, joint pain, fatigue, bloating,

diarrhea, and depression. Saying No,

thank you, is, for some, a matter of life

and health.

So how can you enter the holiday season,with all of its visiting and shared meals, be

a gracious and kind dinner guest, not give

into the temptation to acquiesce so you

dont cause hurt feelings, and follow the

food rules that keep you feeling on top of

your game and health?

Here are 5 simple tips:

1. Let your host know as far as possible

ahead of time that you are looking forwardto the shared meal, and that you also hap-

pen to have health-based food restrictions

that you really do have to follow or else

you pay for it later. You dont want to be

a nuisance but this is important to you. A

bit of disclosure ahead of time will make

things less uncomfortable for you than

rejecting platter after platter at the dinner

table.

2.Ask your host if it would be helpful and

welcomed for you to bring a couple ofdishes that will meet your health needs

and that you can also share with others.

Find out what foods coordinate with what

is being served so your dish will harmonize

with the meal. Its quite likely that another

dinner guest will have some food restric-

tions if the dinner party is large enough,

so prepare foods that are as allergen-free

as possible - i.e., gluten-free, dairy-free,

how tostay healthyand be a

graciousdinner guest

BY AVIVA ROMM, MD

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sugar-free will cover a lot of peoples needsthese days.

3.Eat something at home before you go

to the dinner party. Getting satisfied on

healthy foods before the festivities will

make it less tempting to fill up later on

things that will leave you feeling bad in the

long run.

4.If you have a food intolerance but not a

terrible food allergy, bring along some di-

gestive enzymes to take at the start of themeal - this can help prevent some of the

symptoms that might usually result fromeating foods that dont agree with you

should you inadvertently eat something

contraband or decide to go with the flow.

5.Dont internalize guilt! Be true to your

health and tell the truth without apology

while at the table. A simple statement such

as I dont mean to be rude, but I am truly

gluten intolerant and cant eat that as

much as I really want to can make a huge

difference when you decline that basket

of bread or pumpkin pie. It might even getyou a wink of admiration from someone,

and get a conversation going about healthand food. Others may find themselves

eating healthier because of your honesty.

Regardless, others food issues, their judg-

ments, or disapproval should they express

any, are not your problem. You have the

right to eat well and feel well!

Carrying inner grace and reflecting out-

ward appreciation, grace, and generosity

while keeping true to self is a powerful way

to be in the world. So get out there and

enjoy your holiday meals with gratitudeand power!

ABOUTAVIVA

ROMMTHE WOMENS

DOCTOR

Aviva Romm, MD is a Yale-trained, Board Certied Family Physician, midwife, herbalist, and award-winning author. She

is the internationally respected authority on botanical and integrative/functional medicine for women and children.

Aviva combines her backgrounds to guide women in transforming their health and their lives, and do the same for their

kids. Dr. Romm practices Functional Medicine at The UltraWellness Center with Dr. Mark Hyman in Lenox, MA. Visit her

at her website www.avivaromm.com.

N O V 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 / 3 1

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3 2 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

HappyGluten-Free

Thanksgiving!This month marks the beginning of the holiday season, with festive family get-togethers, gatherings with friends and of course, delicious holiday dishes! When you

must live gluten-free, holiday meals can cause you to stress out about what you can

and cannot enjoy at the dinner table. This month, we show you that it is completely

possible to enjoy everything on the menu, as long as you have the right recipes and in-

gredients. Our chefs make it simple, too! With dishes for a traditional Thanksgiving meal

to a vegetarian feast and even some healthier, paleo-friendly desserts, you can make

everyone happy at your holiday table this year, while keeping the gluten-free diners safe

and satisfied! Make a complete meal, or mix and match dishes to create your own custom

menu. And dont forget, these dishes make great additions to weeknight family meals,

too, so you can enjoy the flavors of the season all month long!

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N O V 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 / 3 3

Celebrate this season

of thanksgiving with a

traditional feast perfect

for serving to family and

friends, gluten-free or not.Everyone will love this

meal, complete with

traditional pumpkin

pie for dessert!

Serve a refreshing, fruity

white wine with the meal.

Choose your favoriteRiesling, Sauvignon Blanc

or Viognier for a perfect

pairing with turkey.

Roast Turkey with Gravy

Homemade Stuffing

Brown Sugar Glazed Carrots

Roasted Brussels Sprouts

with Crispy Bacon and Chives Traditional Pumpkin Pie

A Traditional

Harvest Feast

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f o o d | t u r k e y

directions1.Begin with a fresh or thawed

(if previously frozen) turkey and

remember if your turkey is frozen,

it can take up to two days to thaw

properly in the refrigerator, so plan

accordingly.

2.Preheat your oven to 325F and

prepare a roasting pan by lightly

greasing it.

3.Remove the giblets from the tur-

key cavity and discard, or reserve for

cooking and adding to gravy later.

4.Rinse the turkey under cool water

inside and out, then pat dry with

clean paper towels.

5.Place the turkey on prepared

roasting pan and season it inside

and out with salt and pepper. Add a

quartered onion, sprigs of rosemary

and thyme and 2 quartered lemons

to the turkey cavity, then brush the

top with olive oil or melted butter.

6.Tent the top of the turkey with a

sheet of lightly greased aluminum

foil and place in the oven to roast

for about 2 hours (for a 10-pound

turkey; you will need to roast 15-25

minutes more for each additional

pound after 10 pounds).

7.After cooking time, remove the

foil and discard, then baste the bird

with pan juices and turn the oven

temperature up to 400F. Roast for

an additional hour, or until a meat

thermometer registers at least 165F

at the thickest part of the breast (do

not touch bone). Your turkey should

reach an internal temperature of at

least 165F for safe consumption.

Let turkey rest to reabsorb some

of its juices while you make the gra-

vy and finish moving the rest of your

dishes to the serving table. Carve

and enjoy!

If you go the traditional route and roasta Thanksgiving turkey, youll love this

simple method that yields a succulent

main course for your special meal. Even

if this is your first time to prepare the star

of the Thanksgiving show, youll have no

problem at all impressing your guests!

Make sure your turkey is gluten-free.The process begins at the market by se-

lecting a turkey that is gluten-free. While

turkey itself is naturally gluten-free, there

are often additives, seasonings and gravy

packets included that are not free from

gluten. It pays to read labels carefully

and call manufacturers if youre in doubt.

Some Brands of Gluten-Free Turkey: Perdue

Jennie-O

Butterball

Be sure to avoid pre-stuffed turkey and

gravy packets included with turkey.

Once you select your turkey, use this

simple method to roast it to holiday

perfection!

3 4 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

Turkey

ROAST A

FORTHANKSGIVING

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N O V 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 / 3 5

ingredientspound salt pork

1 onion, chopped

2 celery stalks, chopped

1 pound chestnuts, coarselychopped

2 Tablespoons chopped parsley

1 Tablespoon poultry seasoning

6 cups 4C Seasoned Gluten Free

Crumbs

cup melted butter

2 eggs, beaten

directions1.Cook pork in frying pan on

medium heat until brown.

2.Add onions & celery to panand simmer for 5 minutes.

3.Combine all other ingredients

into mixing bowl.

4.Add onion mixture to the rest

of the ingredients.

5.Mix well and stuff lightly into

turkey and cook according to

turkey package directions.

SUFFICIENT TO STUFF 15-18

pound turkey.

ChestnutSTUFFING AMERICANARecipe courtesy of 4C Gluten Free Bread Crumbs

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f o o d | b r u s s e l s p r o u t s

Roasted

with Crispy Bacon and ChivesBrussels Sprouts

3 6 / F O O D S O L U T I O N S M A G A Z I N E / N O V E M B E R I S S U E

If youre not a fan of BrusselsSprouts, this recipe may change your

mind. Crisp bacon and fresh snipped

chives take these tiny green veggies

to another level. Give this dish a try

at your holiday meal and watch

them disappear!

SERVES: 8-10

ingredients 5 6 cups baby Brussels Sprouts,

ends trimmed and any damaged

leaves removed (smaller sprouts are

more tender and less pungent tasting)

6 slices thick all-natural bacon, diced

teaspoon salt

Fresh ground pepper, to taste

2 -3 Tablespoons fresh snipped chives

directions1.Preheat your oven to 375F and

have a large baking sheet readyfor baking (you may want to line

the baking sheet with foil for

easy cleanup).

2.Cook the bacon in a large skillet

until crisp. Turn off the heat, drain

the bacon pieces and transfer

them to a bowl. Reserve the fat

in the skillet.

3.Cut the sprouts in half, then

toss in the bacon fat reserved in

the skillet.

4.Using a slotted spoon, transfer

the sprouts to the prepared bakingpan and sprinkled with salt and

pepper.

5.Bake 15-20 minutes, depending

upon the size of the sprouts. Test

with a fork for tenderness.

6.When the sprouts are done, remove

the pan from the oven and transfer

them to a serving bowl. Add bacon

pieces and toss, then sprinkle chives

over the top. Serve immediately.

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f o o d | c a r r o t s

N O V 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 / 3 7

CarrotsBrown Sugar Glazed

with PecansOnly a few ingredientsand about20 minutes and you can have this

holiday-worthy side on the table!

Substitute walnuts in place of

pecans if you prefer, or for a nut-free

option, use toasted pumpkin seeds.

SERVES: 8-10

ingredients 1 Tablespoon coconut oil

5 to 6 cups carrots, washed, scrubbed

and sliced about-inch thick

1 cup light brown sugar, firmly packed

teaspoon ground cinnamon

teaspoon ground ginger

Pinch of salt

cup toasted chopped pecans

directions1.Melt coconut oil over medium-high

heat in a skillet.

2.Add carrots and cook about 5minutes, stirring often.

3.Add sugar, cinnamon, ginger and

salt; stir to coat carrots. Cook and

stir until sugar is dissolved, about 3

minutes.

4.Add pecans and stir until a glaze

forms, about 5 minutes.

5.Remove from heat and serve

immediately.

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f o o d | p u m p k i n p i e

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What is Thanksgiving withoutpumpkin pie? This is the simplest

version, with only a handful of ingre-

dients that are naturally gluten-free.

Use your favorite homemade or

store-bought gluten-free pastry and

top with fresh whipped cream and

a dash of cinnamon for everyones

favorite holiday dessert!

ingredients 15 ounce can of pure pumpkin (oran equal amount of fresh cooked

pumpkin, well-drained)

cup granulated sugar

2 large eggs, lightly beaten

teaspoon pure vanilla extract

1 - 2 teaspoons pumpkin pie spice

(adjust to taste)

teaspoon salt

1 cup milk (dairy or plant based)

1 gluten-free pie pastry, unbaked

directions1.If you are making homemade piepastry, prepare it first. If you are using a

pre-made gluten-free crust, be sure it is

thawed.

2.Preheat your oven to 425F.

3.In a mixing bowl, combine all ingre-

dients except pastry and whisk by hand

until smooth.

4.Pour filling into the pie pastry; carefully

transfer the pie to the oven (you may wish

to place your filled pie on a baking sheet

for easy transport to the oven).

5.Bake at 425F for 15 minutes, then re-

duce oven temperature to 350F and bakean additional 40-50 minutes, until pie

is set and a knife inserted in the center

comes out clean.

6.Cool your pie completely at room

temperature before serving. You may also

chill the pie, if you prefer.

7.Refrigerate pie if you are baking it

ahead of time or will not be serving within

4 hours after baking. Store leftovers in the

refrigerator, too.

Pumpkin PieTRADITIONAL

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f o o d | h o l i d a y o p t i o n s

N O V 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 / 3 9

A roast turkey is not a

requirement for a festive

and delicious Thanks-

giving meal!In fact, with

the recipes our chefs have

for you this month, your

guests will not miss the

turkey, whether they arevegetarians or not. Enjoy a

vegetarian (or vegan) wine

with your meat-free meal.

Choose something light and

crisp to complement the

following recipes. All wines

from Fetzer and Bonterra

white wines are vegetarian

and vegan, and all Fetzer

and Bonterra red wines arevegetarian (not vegan).

Wondering about vegetarian

and vegan wines? See page

23 for our article, If youre

vegetarian or vegan, before

you sip, read this!

Eggplant Steaks with Figs,

Pomegranate and Leeks Holiday Vegetarian

Bread Stuffing

Tender Kale Salad

with Apples and Feta

Cranberry Orange Relish

Cranberry Caramelized Garlic

Rosemary Galette

A Vegetarian

Thanksgiving Feast

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directions1.Preheat grill to medium heat and brush

eggplant with ghee; sprinkle with sea salt

and black pepper. Place on grill and allow

to cook until eggplant just starts to soften.2.When eggplant has about 8 minutes

remaining cook time, top with remaining

ingredients dividing ingredients between

eggplant steaks.

3.Allow to cook for 8-10 minutes longer or

until mozzarella has melted slightly.

4.Remove from grill and garnish with

pomegranate seeds.

The savory flavors of these eggplant

steaks finished off with the sweetness

of pomegranate offers a unique taste

experience that will be the highlight of

your holiday table.

RECIPE YIELDS: 4 servings

ACTIVE TIME:30 minutes

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

Eggplant SteaksWITH FIGS, POMEGRANATE AND LEEKS

ingredients 2 medium purple eggplants cut lengthwise

into-inch slices

2 tablespoons melted ghee (clarified butter)

1 leek sliced into thin rounds 1