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LivingWithout.
com
February/March 2010
LIVING WITHOUT FEBRUARY/MARCH 2010 GLUTEN-FREE, DAIRY-FREE CHOCOLATE DESSERTS I MUST DOS FOR NEW CELIACS I FAVORITE ALLERGY-FRIENDLY RECIPES I HOLISTIC HEALING I CELIAC ADVOCATE HEIDI COLLINS
LIVING WITHOUT
Gluten-Free, Dairy-Free Romantic Desserts
The magazine for people with allergies and food sensitivities
10 Must Dos
for New Celiacs Feel Better with Holistic Healing Allergy-Friendly Recipes You Crave
CNNs Heidi Collins on her Special Diet
2010 PANOS brands
LIVING WITHOUT
February/March 2010
contents
22
features
22 Romantic Chocolate Desserts
Allergy-friendly recipes for you and your sweetheart.
28 Must-Dos for New Celiacs

Ten steps to happier, healthier gluten-free living.
departments
life stories
16 Straight Talker
CNN news anchor Heidi Collins speaks out about celiac disease.
32 Good Medicine
Integrative medical clinics offer holistic healing.
38 Ode to Oils
Drizzle and sizzle with specialty oils.
18
A Nose for Trouble

Dogs sniff out allergens for anaphylactic kids.
22
Emely/Cultura/MaxxImages.com.
try it read it
12

New Products and Books

Discoveries we think youll love.
so good
46 Favorite Things
At last! Gluten-free, dairy-free recipes for the foods you love.
52
Party Picks
Smart snacks for game day or any day.
personal care
63

Rub It In
Homemade pampering for sensitive skin.
46
32
house call
55

Iron Works
This mighty mineral fights fatigue.
in every issue
4 5 6 10 54 60 61 64
Editors Note Contributors We Hear You Grapevine / Clinical Trials Ask the Chef Living Without Pantry Special Diet Quick Guides Recipe Index
StockFood America/Caggiano Studio
56

Ask the Doctor

Pediatric specialists answer questions about food allergies and sensitivities.
58

Research Roundup
News you should know about celiac disease, ADHD, diet and mood.
food for thought

66

Celebrate romance with a gluten-free, dairy-free chocolate cake, page 22.
Acting Out
Center stage with food allergies.
Heidi Collins courtesy of CNN (2009 Cable News Network. A Time Warner Co.)
February/March 2010 LIVING WITHOUT
editors note
LIVING WITHOUT
February/March 2010, Vol. 13, No. 2
ISSN 1941-2770
Heart of the Matter
EDITOR DESIGN DIRECTOR FOOD EDITOR EDITORIAL ASSISTANT CONTRIBUTING WRITERS
Alicia Woodward, LCSW Oksana Charla Beth Hillson Laurel Greene Christine Boyd Janice Cox Christine Doherty, ND Neal Jain, MD Matthew Kadey, RD Drea Knufken Dan Kohler Harvey Leo, MD Wendy Mondello Rebecca Reilly Kimberlee Roth Jules Shepard Susan Tauster National Accounts Manager 630-858-1558 advertise@LivingWithout.com Daniel J. Vincent Eastern Advertising Manager 770-437-0861 dvincent@LivingWithout.com
live on a farm thats a weekend B&B where my husband and I often cater to guests with special dietary needs. Recently, we served breakfast to Jessica, who has celiac disease, and her husband of three months, who has galactosemia, a genetic condition that makes him unable to digest dairy. Jessica and her parents had stayed with us a couple years ago when she was a college student and so we were pleased to welcome her back as a new bride. After she introduced her husband to us, Jessica confided that she had wooed him with madefrom-scratch goodies that she had baked specifically to address his dairy intolerance. As a celiac, she understood his food frustration and she decided very deliberately to address it. The strategy worked. He was won over and eventually they fell in love. If its true that a way to a mans heart is through his stomach, its also true that when someone accommodates our food allergies or sensitivities, it can touch our hearts. We hope this issue touches yours. Inside youll find allergy-friendly recipes that indulgedecadent desserts (page 22), some of our favorite foods (page 46) and game-day snacks (page 52). Of course, this issue also contains informative articles written with your allergies and sensitivities in mind. I feel that two are particularly hearteningthe story of peanut-allergic Billy Gensel and his beloved dog (page 18) and my interview with Heidi Collins, CNNs morning news anchor who happens to have celiac disease (page 16). The Gensels and Heidi graciously share how they manage medical challenges while leading rich and full lives. In the spirit of Valentines Day, our message to you is heartfelt. We wish you caring people who accommodate your special dietary lifestyle and delicious food to warm your heart. And for those times when you feel you might need a Jessica, we hope youll keep us close by.
ADVERTISING SALES
MEDICAL ADVISORS
Stefano Guandalini, MD Shelley Case, BSc, RD Christine Doherty, ND Joseph Murray, MD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Elaine Monarch Founder/Executive Director Celiac Disease Foundation
ADVISORY BOARD
PUBLISHER
Philip L. Penny
Living Without is a lifestyle guide to achieving better health. It is written with your needs in mind but it is not a substitute for consulting with your physician or other health-care providers. The publisher, editor and writers are not responsible for any adverse effects or consequences resulting from the use of suggestions, products or procedures that appear in this magazine. All matters regarding your health should be supervised by a licensed health-care professional. Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation. The acceptance of advertising in this publication does not constitute or imply endorsement by Living Without or Belvoir Media Group LLC of any advertised product or service. Living Without or Belvoir Media Group LLC accepts no responsibility for claims made in advertisements in this publication. Subscriptions $36 (U.S.) annually to Living Without, P.O. Box 420235, Palm Coast, FL 32142. Call toll free 800-474-8614 or subscribe online at LivingWithout.com. Reprints Contact Jennifer Jimolka at 203-857-3143, jjimolka@belvoir.com. Minimum order 1,000. Attention Retailers Sell Living Without in your store. Call 800-381-1288 for more information. Write to Us We want to hear from you. Send your comments, questions or concerns to Living Without, 800 Connecticut Avenue, Norwalk, CT 06854-1631 or e-mail editor@LivingWithout.com. All submissions become the property of Belvoir Media Group LLC and cannot be returned to the sender. Submissions chosen for publication may be edited for length or clarity. Living Without (ISSN 1941-2770) is published bi-monthly by Belvoir Media Group LLC, 800 Connecticut Avenue, Norwalk, CT 06854-1631
Our Recipe Pledge

Living Without strives to be your leading resource for a delicious life, lived well. Our recipes, created by chefs who are special-diet experts, are 100 percent gluten free. Ingredient substitutions are provided for common food allergens like dairy, egg, peanut, soy and tree nuts.
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Robert Englander Chairman and CEO; Timothy H. Cole Executive Vice President, Editorial Director; Philip L. Penny Chief Operating Officer; Greg King Executive Vice President, Marketing Director; Ron Goldberg Chief Financial Officer; Tom Canfield Vice President, Circulation 2010 Living Without, Inc. Living Without is a registered trademark. All rights reserved. Reproduction in whole or in part is prohibited. Printed in the U.S.A. Revenue Canada GST Account #128044658.
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POSTMASTER: Send address changes to Living Without P.O. Box 420235, Palm Coast, FL 32142. Periodicals Postage Paid at Norwalk, CT, and at additional mailing offices.
4 www.LivingWithout.com February/March 2010
www.LivingWithout.com
contributors
Growing up in a small town in a remote part of Oregon meant that Janice Cox (Rub It In, page 63) didnt have easy access to beauty products. So she began creating pure, all-natural items in her own kitchen. Today she is author of four popular books on the subject, including Natural Beauty at Home (Henry Holt). When it comes to personal care, knowing the ingredients you use on your body is important, particularly for people with allergies and sensitive skin.
Christine Doherty, a naturopathic doctor practicing in the Boston area, has always been a proponent of healthy eating but the value of nutritional supplements was brought home to her personally after part of her small intestine was surgically removed. Many of us have limited nutrient absorption, says Doherty (Iron Works, page 55), who was diagnosed with celiac disease in 2003. I continue to be amazed at the improvements I see in patients health once their dietary deficiencies are addressed.
Over the years, medical writer Drea Knufken (Good Medicine, page 32) has heard the same story. A patient experiences fatigue, body pain or digestive problems. When allopathic doctors don't resolve the problems, the patient spends more years seeking out solutions from various alternative practitioners. After looking into integrative clinics, I realized they offer a muchneeded resource for people whose symptoms defy conventional medical explanation, Knufken says.
Educating the community on domestic violence used to be how Jules Shepard (Must Dos for Newly Diagnosed Celiacs, page 28) spent her time. Since her diagnosis with celiac disease in 1999, the former prosecuting attorney is now an author and a gluten-free cooking instructor. My diagnosis marked the conclusion of a painful 10-year journey filled with doctors appointments and mysterious symptoms, Shepard says. It also marked the beginning of my mission to help fellow celiacs live healthier and happier. LW
we hear you
A Healthy Thanks
Gluten-Free, Dairy-Free We like your Recipes that SPARKLE magazine be25 GREAT Wheat-Free Flours cause it has Secrets to Allergy-Friendly so many tips Celebrations Genetic Testing: and tricks for What You Should Know changing not Autism only a diet but Recovery Diet also making Dec/Jan 2010 issue the environment allergen free. Your Dec/Jan 2010 issue had the wonderful article about Jenny McCarthy's process of helping to treat her son with autism. Ninety percent of our practice is helping autistic children and changing their diet can be a big part of their success. I am excited to be able to share this magazine with my patients. Thank you for writing such an informative and helpful publication. I truly look forward to every issue. Mary Rondeau, ND Healing Solutions Pediatric and Family Center Sandy, Utah
Jenny McCarthys
LIVING WITHOUT
Bread Winner
Thank you so much for the wonderful gluten-free and dairy-free bread recipes. My 3-year-old son is allergic to wheat and dairy. My attempts at making bread for him in the past have been a flop. Storebought bread is expensive and hasnt been that tasty. After he ate a piece of Maple Oatmeal Bread, he had a grin on his face from ear to ear. He said, Mommy, this is sooo good! With a smile and tears of joy, I told him, This is what bread is supposed to taste like! My whole family loves it. Thank you for opening a new chapter of food in our lives. Jennifer Peterson Maplewood, Minnesota
Editors Note: For Diane Kittles Maple Oatmeal Bread recipe, go to LivingWithout.com.
and teaspoon garlic powder in a saucepan and heat. Stir in a mixture of 2 tablespoons cornstarch dissolved in 1 cup liquid (water, coconut milk, etc.) and bring to a boil. Cook for one minute, stirring as mixture thickens. Season with salt and pepper, to taste. If youd rather use fresh mushrooms, slice and brown them in oil before adding the onion and garlic powders. Add a dash of lemon juice, if desired. Then proceed with instructions. Ive been doing this for over two decades and it works just fine. J.M. Shephard Bloomington, Minnesota
No More Corn
My son is gluten free, dairy free and corn free. How can I frost his birthday cake if I can't use powdered sugar? And he only likes vanilla frosting! Marla Kessler Chicago, Illinois
Editors Note: Commercial powdered sugar and baking powder usually contain corn. For cornfree substitutions of these key ingredients (plus a recipe for corn-free vanilla frosting), go to LivingWithout.com. For answers to more reader questions about special-diet baking, turn to Ask the Chef, page 54.
More About Living Without

When I read about the controversy over your name, I burst out laughing. Giving up gluten doesnt mean giving up all the foods I once loved. Personally, I havent given up anything except the products that made me ill. As an added bonus, now that I watch what I eat, I make healthier food choices. Ive even managed to lose a few pounds! To me, living without means living free of the intestinal pain and the ever-present acid reflux I put up with for years. Your magazines title suits me just fine. However, you might consider renaming it Living WithoutAnd Loving It! Bev Goodman Scarborough, Ontario
Jennys Favorite Meal

Jenny McCarthy's gluten-free, casein-free mushroom pie recipe was unbelievably delicious! My subscription paid for itself with that one recipe. Dot Weinstein OFallon, Missouri
Dining Out?
Tell us your tips for eating out safely. Well share them with readers in our June/July 2010 issue.
Jenny McCarthy called her mushroom pie a complete dinner. With its high total fat, saturated fat, and sodium content and low vegetable content, the meal is neither complete nor particularly nutritious. I have a lot of respect for what Jenny McCarthy has accomplished for the autism community, but I worry about people following her dietary advice since she is not a nutrition expert. She simply found a diet that works for her family. Jeanne Murdock San Luis Obispo, California
We Want to Hear from You!

Write to us at: editor@LivingWithout.com or Living Without, Belvoir Media Group, LLC 800 Connecticut Avenue, Norwalk, CT 06854-1631 .
Letters may be edited for length, clarity and style. Please include your first and last names, complete address and daytime telephone number. Your correspondence is important to us and we value your input. However, we are unable to print or respond to every letter. All letters become the property of Belvoir Media Group, LLC, and Living Without magazine.
A Safer Soup
Your response to the reader looking for an allergy-friendly cream of mushroom soup ignored her request. Ive been living with multiple food allergies (gluten, dairy, soy, grapes and others) for 23 years and this is how I replace commercial mushroom soup. Combine one can or jar of mushrooms (juice and all), teaspoon onion powder
Is Your Multivitamin RAW?

Theres a reason you dont see many multivitamins that are raw, and its because creating one that is truly raw is a vexing proposition. In essence, what youre trying to do is create living nutrients that contain all of the cofactors normally associated with those nutrients such as probiotics and enzymeswithout the use of high heat, binders or fillers, as well as excess processing. It takes vision and intense dedication to deliver on such a goal. It takes a man like Endre Andy Szalay. Szalay, a Hungarian-born pharmacist and researcher, devoted an astonishing 20 years of his life to perfecting a process that would become known as the Vitamin Code and lead to the creation of what is now known as RAW food-created nutrients. The story of how raw vitamins came to be is inspiring, but ultimately, it is the story of one man putting his career and future on the line because he believed that scienceinspired by naturewould lead to a breakthrough that would change the way we think of vitamins and minerals.
to marvel at the efficiency of nature. A degreed pharmacist with a strong background in biology, Andy knew that when a plant takes root, it reaches into the soil and pulls out inorganic mineral salts. When that same plant was exposed to sunlight, the leaves and fruit of that plant produced vitamins and minerals through its metabolic process. Andys breakthrough idea was simple. He wanted to mimic the same process in a laboratory setting, using inorganic vitamins and minerals and growing them within a simple plant, like food. Although simple in theory, the application took Andy more than 20 years to perfect. Once that happened, he quit his old job, opened a new company called Grow Company, Inc., and went to work unraveling the mysteries of RAW food-created nutrients.
The Perfect Plant

Andy first started with what he considered to be the perfect single-cell plant, known as Saccharomyces cerevisiae, or brewers yeast. Yes, were talking about the same yeast that can be found in your local grocery store. As a simple, single-celled plant that was relatively easy to grow, Andy had found the perfect medium to start. The next part was tricky and would become the first
Inspiration with a View

Andy Szalay was inspired by the view from his office. He needed only to look out his window to nearby farmland
GluteN Free Dairy Free No Soy allerGeNS

EMPOWERING EXTRAORDINARY HEALTH
RAW Gluten FRee DAiRy FRee live Probiotics & enzymes BioActive ingredients no Binders or Fillers
hurdle in realizing his dream of RAW food-created nutrients. He needed to find a way to add an elemental vitamin or mineral to the brewers yeast and actually cultivate it. His first attempts, however, ended in failure. He found that whenever he added an inorganic vitamin or mineral to the yeast mixture, it failed to pass through the cell wall of the yeast, or worse, killed the yeast altogether. It was the equivalent of spreading compost around a tomato plant and none of the nutrients making it into the plant. Andy repeated the whole process he had used with yeast, only this time he used the probiotic Lactobacillus bulgaricus. Andy knew that by using a different growth medium, he could create a wider array of co-factors. In other words, the mineral selenium grown in yeast has different co-factors than selenium grown in L. bulgaricus. By growing each batch separately and then combining them after the growing process was complete, the widest possible array of cofactors was achieved, resulting in extreme nutrient synergy.
Breaking the Protein Code

Andys first ah-ha moment came after leaning on his science background. He knew that certain proteins easily passed through the cell walls of yeast. He hit upon the idea of attaching peptides, which are simply chains of amino acids, to the inorganic vitamins and minerals before introducing them to the yeast. The idea paid off.
After several years, Andy had perfected the process. He had succeeded in growing RAW foodVITMIN CODE created nutrients, vitamins and minerals WOMEN BENEFITS that contained various co-factors. It was only after he reviewed the process that he realized he had created something else. In nature, the process of growing a plant happens without the input of outside chemicals or excessive heat and manipulation. Since the entire process occurred without the use of high heat, chemical additives, or binders or fillers, it meant that the vitamins and minerals were raw. The upshot is that 20 years in the making, Vitamin Code RAW vitamins and minerals were finally a reality.
Working with a single vitamin, he repeatedly tried different peptides until he hit pay dirt. He found that when the right peptide was brought into the process, it escorted the vitamin through the cell wall of the yeast. Once there, the vitamin embedded into the yeast, and as the yeast grew, unique co-factors were created. These bioactive co-factorssuch as enzymes, probiotics, glycoproteins and antioxidantswere inherent beneficial byproducts of the yeasts life cycle.
Beyond Organic
Often times, the best ideas are defined by what they arent. In the case of the Vitamin Code multivitamins, this couldnt be truer. Vitamin Code multivitamins are uncooked, untreated and unadulterated. They contain no binders or fillers, and they are gluten- and dairy-free with no soy allergens. Simply put, they are RAW.
As with many such breakthroughs, this discovery was soon followed by an ominous realization. The peptide Andy used only worked with a specific vitamin. There was no one size fits all peptide. That meant that for each vitamin and mineral, Andy had to go through years of trial and error to find the exact They also contain a lot of what you do want: bioactive peptide that worked for each vitamin or mineral. probiotics, enzymes, antioxidants and other Code Factors that are missing from the majority of multivitamins available But it was worth the effort. After several years of research, today. Andy was able to match each vitamin and mineral with the specific peptide that would allow it to grow within the yeast. Most people would have stopped right there, but Andy also knew something else about nature that intrigued him. Simply stated, if you put two different plants into the same soilsay a tomato plant and a pepper plantthey would have different nutritional values, which is another way of saying they would have different levels of various vitamins and minerals. Andy Szalays ultimate goal was to create a way to renature nutrients and provide them for human nutrition in a form that was highly recognizable and usable by the body. Vitamin Code is Garden of Lifes best effort to help see Andys vision come to life and represents the next breakthrough in nutritional supplementation with RAW nutrient synergy you wont find in any other product.
For valuable coupons and locations, visit www.RawVitamins.com

For every Vitamin Code bottle sold, a donation will be made to Vitamin Angels and their Operation 20/20 program to eliminate vitamin A deficiency in the world by the year 2020.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
grapevine
BY CHRISTINE BOYD
Clinical Trials
Should you participate?
Larry Williams/Blend Image/Age Fotostock
our years ago, I volunteered to be part of a nutritional study at Yale University. Researchers there were looking at potential biomarkers on the skins surface to help more accurately measure fruit and vegetable consumption. I had to keep a daily food diary and go to the study center several times to have researchers shine a special laser underneath my forearms to read my fruit and veggie intake. At the end of the four-week study, I was paid $50 for my time. Participating in the fruit and veggie project helped me examineand improvemy diet and gave me such a sense of satisfaction about contributing to medical research that I volunteered for two subsequent studies. I later worked professionally in clinical research, an experience that taught me how important these studies are. According to the Center for Information and Study on Clinical Research Participation (CISCRP), carefully conducted clinical trials are the fastest and safest way to find treatments that work successfully to improve human health. The up-to-date registry, clinicaltrials. gov, lists nearly 80,000 federally and privately supported research studies that are actively recruiting participants in all 50 states. With studies ranging from autism and celiac disease to eczema and peanut allergy, there may be a clinical trial of interest to youor one your doctor may offer to you. Researchers also need volunteers who dont have a medical condition to serve as control (comparison) subjects. But is a trial for you? Consider these key issues before committing to a study:
to participate with clinic visits, tests, surveys or follow-up phone calls over a period of years. Understand the duration and expectations of the study before you sign up.
Money. You may not be paid to participate

in a trial. By not offering compensation, researchers try to ensure that you're not motivated to join the study for financial reasons. In such cases, payment for incidentals, like parking or meals, may be provided but there may be no compensation for your time or for certain procedures. Be sure to check first to clarify all moneyrelated issues.
On Trial
The FDA defines a clinical trial as a research study that uses human volunteers to answer specific health questions. There are six common types. An observation trial addresses health issues in large groups of people in real-life settings. A treatment trial tests experimental treatments, new combinations of drugs or new approaches to surgery or radiation therapy in controlled settings. A prevention trial investigates better ways to prevent disease, using medicines, vaccines, vitamins, minerals or lifestyle changes. A diagnostic trial looks for better tests or procedures for diagnosing a particular condition. A screening trial examines the best ways to detect certain diseases or health conditions. A quality of life trial (also called supportive care) looks at ways to improve comfort and the quality of life for individuals with a chronic illness. Adapted from clinicaltrials.gov.
Risks. Although trials are carefully conducted and monitored for safety, any treatment or procedure can result in a side effect or injury. The consent form you sign before participating should list the potential risks. Read it carefully and ask questions if you dont understand. You should never feel pressured to participate. Take your time and discuss the study with the investigator in charge, your doctor and your family. Benefits. Research often helps society
more than the individual. You may not receive a direct benefit from being in a study. However, you will get access to dynamic researchers and cutting-edge therapies. In addition, participating encourages you to play an active role in your health. LW
Medical writer Christine Boyd lives in Baltimore.
Learn More
ciscrp.org clinicaltrials.gov fda.gov
Time. Research can take years to complete.

Depending on the study, you may be asked 10 www.LivingWithout.com February/March 2010
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
11
try it
Couscous for All
BY LAUREL GREENE
The world of eating gluten free just got a little bigger, thanks to Lundberg Family Farms. Introducing couscous made with organic brown rice. Yes. This wonderfully versatile pasta, an ancient staple in much of the Middle East, is now available gluten free. Light, fluffy and nutty-tasting, Lundberg gives us four flavor choices: Plain Original, Savory Herb, Roasted Garlic & Olive Oil, and Mediterranean Curry. From stovetop to table in only 20 minutes, this couscous is as easy as it is delicious. Make it a meal, make it a side, make it a salad or make it a dessert. Just make it soon.
530-882-4551, lundberg.com
Pizza for Grownups

If you're craving pizza, bypass the gummy cheese and tomato sauce and reach for Perfectly Pesto Pizza. This sophisticated palate-pleaser from Clean Cravings has a delectable crust thats topped with savory roasted garlic pesto, organic mushrooms and pine nuts. It's hot and ready in less than 15 minutes. Clean Cravings was started by Shelly Malone, a registered dietician who was diagnosed with rheumatoid arthritis and celiac disease after her daughter was born. Switching to an anti-inflammatory diet free of nightshade foods and gluten restored Malones healthand it inspired her to develop pure products for others. Thats why Clean Cravings pizza contains no gluten, dairy, casein, yeast, soy, corn, sugar, peanuts or nightshades. The companys product line also includes Just Crust, round flatbreads (available in original and rosemary-infused) for dipping, make-your-own pizza or double-toasting to make crispy crackers.
888-623-6776, cleancravings.com
Yum!
No more guilt about fast food. Pitter Patties toddler-size meals are a boon to busy moms and hungry little ones. This finger-lickin' food, a blend of wholesome ingredients, comes in three gluten-free varieties: Vegan, Yammy Chicken (a sweet combo of hormone-free chicken, yams, apples and brown rice) and Spinach Patch (a vegetarian mix of spinach, mushrooms, ricotta cheese and eggs). Fully baked and then frozen, these muffin-shaped meals contain no artificial ingredients, preservatives, colors, flavors, sweeteners, white flour, antibiotics, hormones or trans fats. Pop one in the microwave for fast food thats hot and healthy. Pitter Patties are mom developed and kid approved. Theyre available at select Whole Foods Markets in California and online through Ramona Family Natural Grocer (ramonafamilynaturals.com).
818-807-8396, pitterpatties.com
Rise and Shine

Want a better reason to get out of bed in the morning? Try French Meadow Bakery's Gluten-Free Cinnamon Raisin Bread for breakfast. Loaded with organic raisins and fragrant cinnamon, slices are soft and flexible with a texture and mouth-feel youll love. And you can munch without worry. This all-natural loaf is certified gluten free and contains no casein, lactose or peanuts. A slice or two hot from your toaster is a lovely way to start your day.
877-669-3278, frenchmeadow.com
Products are subject to change without notice. Only you can determine the actual safety of any product for yourself. Always read the label prior to use. Correction: Truffipops, reviewed in our last issue, are gluten free and soy free. Gotta Eat Sweets is currently working on a dairy-free line.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 1Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. , Ester-C and The Better Vitamin C are registered trademarks of The Ester C Company. U.S. Patent Nos. 6,197,813 and 6,878,744. 2010, American Health, Inc.
113009rs
read it
Telling Tales
Food issues can range from uncomfortable (lactose intolerance) to deadly (peanut anaphylaxis). Kids with allergies and sensitivities need to make smart, safe decisions and friends and family need to be supportive. Here are two new childrens books that can help. Hold the Cheese Please, A Story for Children about Lactose Intolerance by Frank J. Sileo, PhD, and The Peanut Butter Jam by Elizabeth Sussman Nassau (both from Health Press) contain universal lessons for food-sensitive kids and the people who surround them. Find out what happens when our heroes break the rules and eat the forbidden. And how theyand friends and familycome to grips with the consequences. Nicely illustrated with stories written to keep your childs attention, these books are good for tuck-them-in reading at bedtimeor any time.
BY LAUREL GREENE
Easy Bake
Gluten-Free Baking Classics for the Bread Machine (Agate Publishing) by Annalise G. Roberts is a little book packed with big info. From sandwich slices to artisan multigrain loaves, Roberts gives you guidelines and recipes for creating wheatless wonders with your bread machine. About half the recipes are also egg free and dairy free. This book helps you choose the proper equipment and supplies and then walks you stepby-step through testing and adjusting your machine and recipe to create the perfect loaf. You may have to experiment but the results are well worth it. Once mastered, you can enjoy fresh, gluten-free bread (egg free and dairy free, too, if you choose) every day, the easy way.
Food as Medicine
You may be buying produce thats fresh, organic and grown locally. You may be reading labels to avoid allergens and additives, sodium and fats. But if you want to take the next step in selecting the very best foods for wellbeing and everyday vitality, check out An A-Z Guide to Healing Foods, A Shopper's Reference (Conari Press). Author Elise Marie Collins, a nutrition expert, yoga instructor and active mom, has put together a grocery list of healing foods, shown alphabetically with vitamin and mineral content and nutritional attributes that soothe what ails you. Theres even a cross-reference of foods to address a variety of common medical conditions, from Attention Deficit Disorder and acne to urinary tract infections and varicose veins. Your family wont suspect that youre putting nature's pharmacopoeia on their dinner plates. It can be your healthy little secret.
Here's Help
Are you looking for tips for gluten-free traveling, dining out or raising a celiac child? Three healthcare professionals team up to present Celiac Disease, A Guide to Living with Gluten Intolerance (Demos Medical Publishing). Author Sylvia Llewelyn Bower, a registered nurse who lives with celiac disease, joins dietician Mary Kay Sharret and pharmacist Steve Plogsted to outline information on symptoms, diagnosis, management, complications, research and more. Advice on gluten in medication, a chapter packed with resources, and help with baking gluten free (along with a selection of recipes) make this book a valuable tool for learning to live with gluten intolerance and a smart addition to the family bookshelf. LW
Can you tell which mufn is gluten-free?
They certainly look the same. And now they taste the same, thanks to Expandex modied tapioca starch. Expandex makes gluten-free food taste more like the food you crave. Test it out for yourself. Could you tell the difference? We didnt think so. The mufn on the left was made with revolutionary Expandex modied tapioca starch. For this mufn recipe and others, and to nd out where you can purchase products made with Expandex, visit www.expandexglutenfree.com.
*Expandex modied tapioca starch does not contain gluten from wheat, oats, rye or barley.
life stories
BY ALICIA WOODWARD
Straight Talker
CNN's Heidi Collins speaks out about celiac disease
Heidi Collins was the first to interview President George W. Bush after the 2008 presidential election.
When did you learn you had celiac disease? I was officially diagnosed about five years ago but I was sick with all the typical stomach symptoms for a very long time before that. In college, I remember having to leave parties and events early because I just didnt feel well and wasnt ever able to stay all the way through. That continued after I got married. My husband and I would attend events together but take separate cars because I knew I couldnt last. I lived with symptoms probably a good 15 years before I was diagnosed.
What finally got you diagnosed? When I transferred to New York City for CNN, there was a lot going onthe move, the house, the school system, two 100-pound yellow Labs in a New York apartmentand my condition grew significantly worse. At first, I just passed it off to stress. Id seen lots of doctors, had tons of tests, and they all said I was a type A person and when I got stressed, it went straight to my stomach. But after a while, that just wasnt enough. I was really sick. So I went to an internist near our new home. He asked me some questions and said, I think you have celiac disease. He sent me to Columbia University and Dr. Peter Greene at the Celiac Disease Center tested me and confirmed the diagnosis.
Clinic. Long story, but the clot ended up in an artery and it wouldnt dissipate despite heavy doses of blood thinners. This eventually led to an intense 6-hour surgery. There were five different teams of specialists on my case with sometimes two to three blood draws a day. Tests pointed to an autoimmune problem. Doctors said lupus, antiphospholipid antibody syndrome and on and onbut nobody ever considered celiac disease. But before all that, I lost a pregnancy at 7 months due to placental divide. Looking back, there is no doubt in my mind that it was due to celiac disease and my inability to absorb nutrition.
You now have two little boys. Are they eatWith years of chronic GI issues, no one ing gluten free? ever suspected celiac disease? Riley, the oldest, tested positive for celiac Back in 1997, I developed a blood clot that disease so hes gluten free. Thank God we came out of nowhere. It was very serious caught it early. Hes fantastically healthy and I was in the hospital for four months, and handles the diet so well. I feel very including nearly a month at the Mayo lucky.
Courtesy of CNN (Cable News Network. ATime Warner Co.)
eliac disease, a genetic autoimmune disorder, is a hypersensitivity to gluten, the protein in wheat, barley and rye. With symptoms that can mimic many other health conditions, millions of Americans (about 1 in 100) have the disease but 97 percent remain undiagnosed. For years, Heidi Collins was one of them. The popular television anchor of CNN Newsroom, Collins is a serious journalist who covers hard topics every weekday morning. Her no-nonsense style makes her a reliable and widely respected voice on cable TV. Collins, who joined CNN in 2002, lives in Atlanta with her husband and their two sons, Riley, 9, and Owen, 2. She is an outspoken advocate for the gluten-free community who served as spokesperson for the National Foundation for Celiac Awareness up until the birth of her second child. Balancing motherhood with a demanding career keeps Collins very busy but she recently took time to talk with editor Alicia Woodward about living gluten free.
life stories
What about Owen? Owen is quite a story. Given my blood clot and years of untreated celiac, I was advised that I couldnt carry another baby. This was very upsetting. It was a long process, a lot of discussion, but the bottom line was, we wanted another child. So after tons of planning and thought, we used an egg donor and surrogate. Were very blessed to have a beautiful little boy. You have a high-profile job where youre traveling quite a bit. Is it challenging to adhere to the diet? Travel can sometimes be difficult. I carry my own food everywhere. I worked on a story where I knew it was going to be a long shoot with nothing available but fast food, which is next to impossible for me. The producer and I had planned to drive there together and she shows up in this itty-bitty carthere was barely room for my cooler. It was really funny. Needless to say, there was a lot of talk about celiac on that drive. I am not shy about this. I was on an aircraft carrier overnight, interviewing high-ranking Navy officials. I told them I appreciated being invited but we were going to be out in the middle of the ocean and I had to have food that was safe and wouldnt make me sick. And what was the response? I have never, ever had anything but complete cooperation and concern. But dining out in a restaurant, thats a different story. How so? Some well-known chef at some uppercrust restaurant will look you in the face and say, Of course, I know what gluten free is. Then in the same conversation he confuses gluten with glucose and I know instantly Ill have to question every single thing that comes out of that kitchen. In rare cases, we leave but Im more interested in teaching people and increasing awareness. Again, Im far from shy. Im happy to go back into the kitchen, which Ive done before, to explain cross contamination. I always relate it to a peanut allergy. Just because its not anaphylaxis doesnt mean that you dont take it seriously. I dont want to have to call you at 3:00 in the morning when this hits me and Im so sick that I cant function for a couple of days. Whats been your biggest challenge? Im really frustrated with the airlines and airports. I think they should somehow be the next focus of a gluten-free movement. I carry fruit and almonds with me but thats not enough when youre traveling all day and your flights get cancelled several times. You end up eating a salad with questionable dressing. Its just not good enough. There should be safe options. >64
17
life stories
BY WENDY MONDELLO
A Nose for Trouble

Peanut-detecting dogs sniff out allergens for anaphylactic kids
illy Gensel maneuvered the shuttle to the left and to the right and then he gently landed the spacecraft as it let out a loud hiss and the tires screeched to a halt. Billys expert touch saved his crew with an emergency landing after a master alarm signaled a cabin leak. It was wicked awesome! Billy exclaimed. The counselor says I had the best landing all summer! I got us home safely. Billy is soaring to new heightsbut not just as commander of the shuttle simulator at NASA space camp. A universe of experiences is now available for this 10-yearold with a life-threatening peanut allergy, thanks to Remy, his peanut-sniffing canine companion.
Billys mom, Karen Gensel, says she would never have considered sending Billy to the weeklong space camp at Camp Kennedy Space Center in Florida before having Remyespecially after a previous experience at a camp near their home. At that camp, a child with peanut butter on his hands chased Billy during snack time, chanting, Im going to touch you. Those things dont happen with Remy around, says Gensel, of the Tampa Bay, Florida area. Im able to have a lot more fun in my life, says Billy about having the black Labrador by his side. The Gensel family has come a long way from the Friday night nine years ago when Karen Gensel stayed up all night, anxiously listening to her son breathe after hed put a cracker with a little peanut butter to his lip. That touch of peanut butter had swelled his eyes shut, caused his hands to blow up into claws, ballooned his feet so much that his shoes had to be cut off, and sparked hives all over his body. It was the start of a life narrowed due to severe food allergy. Concern about anaphylaxis kept the family from staying in hotels while traveling. It hovered over the prospect of playing at friends houses. Billy missed out on holiday parties and the family reunion. Going to a museum and not being able to touch the
interactive exhibits took the fun out of those outings, too. But now, Billy cites travel as one of his favorite activities as Remy checks out the hotel rooms and sniffs plates of food for Billys meals. This past summer, Karen Gensel, Billy and Remy embarked on a five-week trip where Billy was able to enjoy experiences that had previously been off limits. When Billy sat down to eat his first hotel breakfast, his smile lit up the room. We can go places now and its not a concern, says Gensel. Remy has given us normalcy. Shes been a miracle.
Training for Life

Remy joined the Gensel family in April 2008 after being trained at the Southern Star Ranch Boarding Kennel in Florence, Texas. Sharon Perry, co-owner and director of training at Southern Star Ranch, started teaching dogs to detect peanuts about four years ago at the request of a couple who had a severely peanut-allergic child. After much discussion with these parents about whether a dog could be trained sufficiently to keep their child safe, Perry, who specializes in preparing dogs to detect narcotics for law enforcement agencies, decided to give it a try. There was so much this child couldnt do safely that I wanted to see if we could help him, Perry says. The program worked for this family and Perry decided to continue it after learning there were other people with similar needs. Thus far, Southern Star has placed about 20 allergen-sniffing dogs. Remy was the second canine that Southern Star taught to sniff out peanuts. The facility currently has 17 dogs being trained to detect one or more allergens, including peanuts, eggs and even paprika. It takes about six months to train a dog. First the animals learn to find the peanuts (or other allergen) and give a passive alert. When Remy smells peanut residue on anything, there is no barking.
Billy Gensel and his peanut-sniffing dog, Remy, at NASA space camp.
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19
life stories
The dog quietly sits, does a little dance with her front legs and points in the direction of the allergen. Billys mom can then make the decision to wipe the area clean or avoid it altogether. You say, Show me, and the dog points to the exact spot, Perry explains. For example, if you search bookshelves at the library, the dog can show you which book has been contaminated. In addition to this specialized teaching, Southern Star dogs go home with their trainers to learn house rules and how to act in restaurants, parks, shopping centers and more. Its essential that these dogs know how to behave properly when theyre out and about, in addition to being detection dogs, Perry says. Dogs trained to sniff out narcotics, bombs or even bed bugs don't necessarily know how to behave during daily life with a child, says Sherry Mers of Monument, Colorado. Thats why Mers, owner of Angel Service Dogs, takes extra care in assembling the right mix of people, including master trainers and an animal behaviorist, to train her allergy-alert dogs. Mers launched Angel Service Dogs after she searched for a dog trained to detect peanuts for her daughter Riley, who is allergic to peanuts, eggs, sesame seeds and mango. Riley, age 9, is now the proud owner of RockO, a black Portuguese water dog, whos helped her avoid anaphylaxis since August 2008. RockO also carries Rileys pack of emergency medication.
If an animal isn't trained properly to find that peanut, my child is going to die.
Angel Service Dogs started training its first group of canines in June 2009. Before its first class even graduated, Angel Service Dogs had received 2,000 applications for the animals. For the kind of kids who need these dogs, theres not much out there, Mers says. Mers nonprofit organization also helps raise funds for these specially trained dogs, which cost about $10,000. Her efforts have garnered the assistance of companies like Vermont Nut Free Chocolates, which donates a portion of sales of its paw-print chocolates to Angel Service Dogs.
Getting Prepared
Karen Gensel did a lot of legwork before she found Remy for her son. She called canine training facilities to see if they had ever trained a peanut-detection dog and what would be involved. She also called service dog organizations, with no luck. When she finally discovered Southern Star Ranch, she had extensive conversations with several people about the facility, the animals and the training and she checked the backgrounds of those involved. She also had a friend visit the facility before deciding to obtain a dog from that location. If an animal isnt trained properly to find that peanut, my child is going to die, Gensel says. Were talking about a kids life. Mers organization is developing testing and practice standards so that po-
tential dog owners know what to look for when investigating a training facility. When families talk to trainers, not only should they ask a myriad of questions about the dogs, their sniffing abilities, the trainers and their facilities, but they should also be prepared to share a lot of information about their own lifestyle and what they expect from the dog. In addition to knowing about the childs medical needs and specific allergies, trainers need to understand the familys living environment. What kind of yard does the family have? What types of activities does the family enjoy? Is the dog working for a 2-year-old or an 8-year-old? Are there other medical concerns that might factor into the type of dog used? Theres a lot that goes into selecting the right dog for the right kid, Mers explains, noting that different dogs have different abilities and temperaments. Angel Service Dogs trains low-shed breeds, such as the Portuguese water dog or Australian labradoodle, as well as Labradors, Mers says. Southern Star Ranch uses Labrador and golden retrievers whenever possible because these breeds are generally willing workers and have good noses, Perry says. But it also trains low-shed breeds, such as labradoodles, for people who have problems with dog dander. Labradoodles take a bit longer to train, Perry adds. Having a conversation about asthma or canine allergy is imperative, says allergist Vincent Firrincieli, MD, of Carolina Allergy and Asthma Consultants in Cary, North Carolina. For a severely dog-allergic patient, especially one with asthma, the risks of the dog allergy would almost certainly outweigh any potential benefits in someone who is also peanut-allergic. For a peanutallergic child with mild canine sensitivity, Firrincieli suggests a smaller, short-hair dog with an accurate sniffer. Its extremely important to be able to consistently rely on the quality of the information these dogs provide. Ninety-
life stories
nine percent accuracy would not be good enough, he says. While Karen Gensel is confident of Remys sniffing abilities, she does refresher training at home with the dog about once or twice a week. In addition, families should be cautious about allergens lurking in canine products. Mers knows firsthand the danger of hidden ingredients. Her daughter Riley had an anaphylactic reaction from a dogs saliva that was tainted with peanut. Once the little girls arm broke out in hives after scooping egg-coated food for a dog they owned before RockO. Having allergens in the pet food is not an option, Mers says.
Extra Protection
Prospective owners must remember that the dog is a line of defense to assist in finding allergensit doesnt take the place of parents and children examining their surroundings, asking questions, reading labels and taking the necessary precautions. The dog is the exclamation point, Mers explains. Karen Gensel agrees. Remy adds an extra level of protection for Billy but Gensel still takes careful precautions. The dog cannot replace common sense but shes able to sniff out the things I would not be able to detect, Gensel says. Before trainers release peanut-detector dogs to their families, there is another layer of training that helps the owners understand the dogs clues about allergens, learn each others personalities and ensure that the dog is following the owners commands. Angel Service Dogs and Southern Star Ranch both host the families for a couple weeks of training before the dogs go home with their new families. Families need to learn first how to handle the dogthis isnt Spot walking down the street, Perry explains. We teach them how to read their dog so they can pick up the subtle signs that there is danger before anyone gets into trouble. You cant just hand these people the dog and expect that to be the end, Mers says.
Gluten Free
NO MILK, EGGS, PEANUTS OR TREE NUTS
Raising Awareness
Children with food allergies dont give out visual clues of their disability, which can prompt questions from curious onlookers about the presence of a service dog. To help children deal with this, Angel Service Dogs is creating cards for kids to hand to inquiring strangers. I see Angel Service Dogs becoming so much more than the dogs, Sherry Mers says. My goal is to be a true patient advocate to help these kids function like everybody else. Most people respond positively to Billy Gensels dog. Karen Gensel always asks permission before Remy sniffs a persons hands and clothing. She and Remy accompanied Billy to space camp so that the dog could check the areas before each days activities. Then they faded into the background so they wouldnt hinder the experience of any campers who might have canine allergies. For the Gensels, having Remy wherever Billy goeswhether hes commanding a spacecraft or playing at a friends house has been a blessing. My son thinks theyre heroeshe thinks the dog is a hero and the people that train the dogs are heroes, Karen Gensel says. Its just made such a difference in his life. Billy feels safer knowing that his lovable, huggable pooch will be by his side for many safe landings to come. LW
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For more information about allergyalert dogs, visit these websites. Angel Service Dogs angelservicedogs.com Southern Star Ranch peanutdog.com Americans with Disabilities Act ada.gov
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21
Romantic
N
othing says love more sweetly than a decadent chocolate treat. And when the delicacy is gluten free and dairy free, its truly a gift that speaks from the heart. We asked three chefs, all experts in special-diet baking, to give us their top dessert recipes most requested by customers, family and friends for Valentines Day. Here are the seductively delicious results. Prepare to fall in love at first bite.
Chocolate Desserts
Three baking pros share allergy-friendly recipes for you and your sweetheart Diane Kittle
Dees One Smart Cookie Glastonbury, Connecticut 22 www.LivingWithout.com February/March 2010
Diane Kittle was a professional baker when a celiac diagnosis forced her to give up working with flour. Baking was my passion, she says. Happily, Kittle found a way to have her gluten-free cake
Kablonk!/MaxxImages.com
BY BETH HILLSON
Our Cover Recipe
Mocha Chocolate Cake

MAKES TWO 9-INCH LAYERS, THREE 8-INCH LAYERS OR 36 CUPCAKES
When I began living gluten free, this was the first cake I re-created, says Diane Kittle. Coffee enhances the chocolate flavor. Top with Mocha Buttercream Frosting or Chocolate Ganache Frosting.
1 1 1 3 2 1 1 1 1 2 4 2
cup hot brewed coffee (decaf works fine) cup cocoa powder cup hot water cups gluten-free All-Purpose Flour Blend (page 60), more for dusting pan teaspoons baking soda teaspoon baking powder teaspoon salt teaspoon xanthan gum cup dairy-free margarine or organic shortening (page 60) cups sugar or evaporated cane juice large eggs,* room temperature teaspoons pure vanilla extract
1. Preheat oven to 350 degrees. Grease and flour two 9-inch round cake pans for Chocolate Mocha Cake on cover. Or prepare three 8-inch round cake pans for Chocolate Ganache Cake, pictured here. 2. In a medium-size bowl, whisk together the coffee and cocoa powder. Add hot water and whisk until smooth. 3. On a piece of waxed paper, sift together flour blend, baking soda, baking powder, salt and xanthan gum. Set aside. 4. In the bowl of an electric mixer, beat the margarine or shortening and sugar at medium-high speed until light and fluffy, approximately 5 minutes. Lower the speed to medium and add the eggs, one at a time. Then add the vanilla and cream well. Scrape down the sides of the bowl. 5. Blend half the dry ingredients into the wet batter, followed by half the cocoa mixture. Blend in remaining dry ingredients and cocoa mixture, mixing on medium speed until smooth, about 2 minutes. 6. Spoon the batter equally into prepared cake pans or standard-size cupcake tins. Bake in preheated oven for about
40 minutes. Watch carefully as time will vary depending on oven and pan size. Cake is done when an inserted toothpick comes out clean. 7. Remove cake from oven and cool in pans for 20 minutes. Then turn cake out onto a wire rack to cool completely before frosting. Frost tops of layers with Mocha Buttercream Frosting or Chocolate Ganache Frosting (recipe on page 24). Assemble cake and frost sides.
Dairy Free, Too! Mocha Buttercream Frosting

MAKES 8 CUPS
This versatile recipe makes enough to frost a 3-layer cake. For a wonderful Vanilla Buttercream Frosting, omit the cocoa and coffee extract and add 1 tablespoon vanilla extract.
6 2 2
cups sifted powdered sugar tablespoons sifted cocoa teaspoon salt cup boiling-hot water cups vegetable shortening, such as organic Spectrum shortening cups dairy-free margarine of choice 2 teaspoon gluten-free coffee extract Fresh raspberries or shaved chocolate, for garnish
23
inspirestock/MaxxImages.com
and eat it, too. Two years ago, she opened Dees One Smart Cookie, a bakery that specializes in gluten-free, dairy-free, egg-free, soy-free and peanut-free goodies. (She also offers yeast-free items on Wednesdays.) Visit deesonesmartcookie. com or call 860-633-8000.
1. In the bowl of an electric mixer,

combine powdered sugar, cocoa and salt. 2. With a whip attachment, add boiling water and whip at medium-low speed until smooth and cool, approximately 5 minutes. 3. Scrape down the bowl with a spatula. Add shortening, margarine and extract to the sugar mixture. Whip at mediumhigh speed until smooth and fluffy, approximately 10 minutes. 4. Scrape down the bowl and whip an additional minute. Frost cake and garnish with raspberries or shaved chocolate.
Each cake serving with Mocha Buttercream Frosting contains 838 calories, 49g total
fat, 18g saturated fat, 2g trans fat, 53mg cholesterol, 949mg sodium, 99g carbohydrate, 2g fiber, 4g protein.
Michael Allen
Deerhill Inn West Dover, Vermont Chef and owner of Deerhill Inn, Michael Allen has wowed guests with delightful gourmet meals for over seven years. The great advantage of working in Vermont is the rich supply of local products which helps me create food thats both complex and straight forward, says Allen. Fresh vegetables and meat and cooking everything from scratch gives us abundant menu options for those who must do without. Visit deerhillinn.com or call 800-993-3379.
97% ofdisease people with celiac

dont know
they have it!
ymptoms include S chronic diarrhea and/or constipation, abdominal bloating and pain, fatigue and irritability. octors often fail to D diagnose the disease in adults. An average child visits eight pediatricians before being correctly diagnosed. ndiagnosed celiac U patients are at greater risk of serious illnesses like osteoporosis, anemia, infertility, and cancer.
Learn more at
Can Be Nut Free
TIP Refrigerate leftover frosting in an airtight container for two weeks. Let frosting return to room temperature and then re-whip for 2 minutes before using. *TIP For Egg-Free Mocha Chocolate Cake, mix
cup applesauce with 2 teaspoons baking powder in a small bowl. In another small bowl, thoroughly mix 4 tablespoons cold water with 1 tablespoon egg replacer. (For gluten-free egg replacer, visit ener-gfoods. com) Add egg replacer mixture to applesauce mixture. Then add the entire egg-free mixture to the creamed shortening and sugar and proceed with recipe instructions.
Flourless Chocolate and Almond Cake

S E RV E S 6
What could be better than a chocolateon-chocolate dessert?, asks Michael Allen. This recipe is always a hit. Ideal for gluten-free guests, it can be easily adapted for those with dairy allergy.
Chocolate Ganache Frosting

TO F R O ST A 3 - L AY E R C A K E , T R I P L E G A N A C H E R E C I P E , PA G E 5 1
www. CeliacDisease.net
To create a Chocolate Ganache Cake, allow heated ganache to cool to room temperature. Then place it in a mixing bowl, cover with plastic wrap and refrigerate for about an hour until mixture thickens. Beat ganache for 1 minute using a mixer with the paddle attachment. This softens the ganache and makes it spreadable. Frost the cake and then keep it chilled in the refrigerator until one hour before serving.
Each cake serving with Chocolate Ganache Frosting contains 578 calories, 39g total
1 cup whole almonds, divided, or cup additional cocoa cup unsalted butter or dairy-free replacement, softened + 1 tablespoon for greasing pan (page 60) 1 cup sugar 4 large eggs 1 teaspoon pure vanilla extract Pinch salt cup cocoa 2 cups good-quality chocolate ice cream or dairy-free frozen dessert (flavor of choice) cup Raspberry Puree, for garnish (recipe on page 25) Whole raspberries, for garnish Confectioners sugar, for garnish
1. Heat oven to 325 degrees. Grease one

6-inch round cake pan or six 2-inch ring molds. If using ring molds, arrange on sheet pan lined with parchment paper. 2. Toast almonds, if using, in preheated
oven until lightly toasted, about 10 minutes. Finely grind 2/3 cup almonds. Coarsely chop remaining 1/3 cup almonds, reserving for garnish. 3. In stand mixer, lightly cream cup butter or dairy-free replacement and sugar. Add finely ground almonds and combine. Add eggs, one at a time, mixing well after each addition. Scrape down sides of bowl occasionally. Add vanilla and salt. 4. Remove batter from mixer and sift in cocoa, folding into batter gently but thoroughly. Add additional cocoa here if omitting almonds. 5. Pour batter into prepared cake pan or divide evenly among ring molds. Sprinkle coarsely chopped almonds over top, if using, and place cake on center rack of preheated oven. Bake 6-inch cake for 40 minutes, ring molds for 28 minutes or until cake is firm to the touch and toothpick inserted comes out clean. 6. Remove from oven and cool cake on rack until room temperature. Remove from pan.
7. To assemble, place cake wedges or individual molds on dessert plates. Top each with a scoop of ice cream. Spoon Raspberry Puree around cake and garnish with whole raspberries. Dust each cake lightly with confectioners sugar and serve.
Each serving contains 716 calories, 46g total
Raspberry Puree
M A K E S TO C U P
12 ounces fresh raspberries or frozen raspberries, thawed and drained 1/3 cup confectioners sugar 1 teaspoon lemon juice
1. Puree raspberries in a food processor. 2. Press puree though a sieve, catching the
juice in a medium bowl. Discard the seeds. You should have at least cup of juice. 3. Add sugar and lemon juice and blend. Refrigerate until used.
My husband and I recently celebrated our wedding anniversary at Deerfield Inn, a lovely retreat tucked in the mountains of Vermont. We notified the inn of my special diet ahead of time and I figured I would make-do with simple preparations. Chef Michael hardly missed a beat when it came to my gluten-free diet. I was treated to one gourmet meal after another. One evening, he surprised me with this Flourless Chocolate Cake a special dessert befitting our romantic getaway. Beth Hillson
25
Shopping List
Try these websites for special-diet ingredients. Chocolate Bars callebaut.com (gluten free, dairy free, some sugar free) chocolatebar.com (gluten free, dairy free) vermontnutfree.com (nut free, peanut free) Chocolate Chips enjoylifefoods.com (allergy friendly) Graham Crackers josefsglutenfree.com (gluten free) kinnnikinnick.com (gluten free) Ice Cream turtlemountain.com (dairy free, soy free)
Pat Libling
PatsyPie Gluten-Free Bakery Montreal, Canada Pat Libling and two of her three daughters have celiac disease. In the years since her diagnosis, Pat tasted many gluten-free products but she missed the homemade goodies her family used to enjoy. In 2001, she started a one-woman, home-based business. In a short time, her biscotti, cookies, muffins and brownies gained popularity. Today PatsyPie sells its artisan baked treats by mail order and to stores throughout Canada and the United States. Visit patsypie.com or call 877-287-9743.
it to a plate. In the unlikely event there are leftovers, store these cookies in an airtight container.
3 egg whites from extralarge eggs cup sugar teaspoon salt 1 teaspoon pure vanilla extract 1 cup semi-sweet chocolate chips 1 cup toasted coconut Sweetened cocoa, for dusting, optional
1. Preheat oven to 300 degrees. Line two
cookie sheets with parchment paper or use non-stick cookie sheets. 2. In a chilled bowl, beat the egg whites Pretzel Sticks Dairy Free, Too glutenfree.com until soft peaks begin to form. Slowly (gluten free, dairy free) add the sugar, a bit at a time. Add salt and Clouds of Delight Cookies MAKES 36 COOKIES then vanilla. Continue to beat mixture This simple recipe is a family favorite, until it becomes very stiff, like meringue. says Pat Libling. Everyone loves these 3. Using a spatula, carefully fold in the cookies and nags me to make them, chocolate chips and coconut. especially for Valentines Day. Theyre 4. Use a teaspoon to form cookies, placing eaten so quickly that they rarely make them on prepared cookie sheets. 5. Bake in preheated oven for approximately Fast Foods Short on time? Try these quick and easy ways to impress the chocolate lovers in your life. 20 to 25 minutes with the oven light on. sweet chocolate chips. Pour melted chocolate Chocolate-Coated Gingersnaps over mixture and toss to coat. Line two sheet Melt cup chocolate chips (semi-sweet or bitKeeping oven door pans with aluminum foil and spread the mixtersweet) in a microwave. Dip 10 to 12 small closed, watch carefully to ture evenly over the sheets. Refrigerate until gluten-free gingersnaps into the melted chocomake sure cookies don't set. Break into chunks and serve. late, using tongs or your fingers. Drain excess chocolate back into the bowl and place cookies overly brown. Cookies Amore SMores on a sheet pan lined with aluminum foil. Beare done when theyre Line a sheet pan with aluminum foil. Place a fore the chocolate hardens, sprinkle chopped slightly golden. layer of gluten-free graham crackers (about 12) crystallized ginger and chopped dried cranberon the pan and top each with one large marshries or other dried fruit on top. Refrigerate to 6. Remove from oven mallow. Set pan under oven broiler for about 1 set. and cool on pan. Dust minute or until marshmallows begin to brown. For variation, try gluten-free shortbread with a little sweetened Remove. Melt 1 cup chocolate chips and drizzle cookies, lemon cookies or biscotti. Dip one end cocoa, if desired. over each marshmallow. into melted chocolate and then into toasted coconut or chopped nuts, if tolerated.
Chocolate Strawberries Chocolate Crunch

Combine 1 cups each Rice Chex and glutenfree pretzel sticks (broken) with cup toasted, shelled sunflower or pumpkin seeds. In a medium bowl, melt 2 cups semi-sweet or bitterLine a sheet pan with aluminum foil. Wash 18 giant strawberries. Melt 2 cups chocolate chips and dip berries into chocolate, allowing chocolate to drain. Place coated strawberries on sheet. Refrigerate until served.
Each cookie contains 52

calories, 2g total fat, 2g saturated fat, 0g trans fat, 2mg cholesterol, 27mg sodium, 8g carbohydrate, 1g fiber, 1g protein. LW
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Must-Dos
Editor and licensed therapist Alicia Woodward, LCSW, discusses Adjusting to Your Diagnosis on e-cast video at LivingWithout.com.
Ten secrets to gluten-free success
f youve just been told that you or a family member has celiac disease, its likely your head is spinning with information overload and youre in a daze of disbelief. A celiac diagnosis isnt the worst thing but it can feel like the end of your worldat first. I was diagnosed over ten years ago by a gastroenterologist who didn't offer any guidance about how to live my life gluten free. Although I commend him for finally discovering the reason behind the ailments that had stumped doctors for many years, 28 www.LivingWithout.com February/March 2010
when he informed me that I had to change my lifestyle, he didn't include instructions on how to do it. Since then, Ive spoken to celiac groups and taught gluten-free cooking classes around the country and I can confirm my experience was not unique. People are often left with more questions than answers after their diagnosis and they can feel woefully unsupported. Fortunately, its never been easier to embark on a special-diet lifestyle. Follow these tried-and-true steps to be on your way to a happier and healthier gluten-free life.
Paul Bradbury/Ojo Images/MaxxImages.com
for Newly Diagnosed

1
Understand Your Disease.
Make a point to learn all you can about your condition. Read recently published books written by acknowledged experts and turn to websites run by national celiac organizations, noted celiac research centers and trusted publications. The Internet offers a wealth of material but some of it is erroneous or, at minimum, conflicting. Be sure to verify data and make certain your sources are reliable. As you learn more about the disease and your new lifestyle, you can explore other resources with more confidence and better scrutinize the information being proffered.
BY JULES E. DOWLER SHEPARD
Celiacs
Check Your Pantry.
Build a Medical Team.
Consult with a doctor and nutritionist who specialize in celiac disease. Were fortunate to have a number of celiac research and treatment centers located throughout the United States. If youre not currently receiving specialized celiac care, consider seeking out the closest celiac center. A good nutritionist can answer your questions and get you off to a good start on the gluten-free diet. Over the years, its a smart idea to see an expert physician for regular check-ups and follow-up blood tests to be certain youre not inadvertently ingesting gluten. Celiacs are typically susceptible to related medical conditions, ranging from lactose intolerance and osteoporosis to other autoimmune disorders, and an alert doctor will be able to work closely with you to lower your risks. As an important aside, a specialist can counsel your relatives about whether they should undergo blood tests or genetic screening for this inherited autoimmune disorder. Your family membersparticularly first-degree relativesare at risk for contracting the disease. Undetected and untreated, celiac disease can wreak havoc on the immune system and set loved ones up for serious medical problems in the future.
This step includes cleaning or replacing the items in your kitchen where gluten contamination can occur: scratched pans, the toaster, your food mill and breadmaker, etc. Do the homework to truly understand cross contamination, glutencontaining ingredients and food labeling, so that your kitchen becomes a safe haven that you can rely on for tasty, uncontaminated foods. (For Living Without's Quick Start Guide to the gluten-free diet, turn to page 61). If someone in your household plans to continue to eat gluten, organize your cabinets so that no gluten-containing foods are mistakenly used. Use clear plastic bins in your pantry to segregate items so there are no mix-ups when unpacking the groceries or when reaching for cereals or snacks. Color-code pans, utensils and the like with fun-colored duct tape so that its easy to tell which are dedicated for gluten-free use. If all this seems too much for you, encourage the gluten-eaters in your family to join your gluten-free lifestyle. Its easier and causes fewer headaches (and stomachaches!) if you're all in this together.
Stock the Basics.
Join a Support Group.
Chances are there is a celiac support group within short driving distance from where you live or work. If you don't consider yourself the support-group type, I urge you to reconsider. These groups offer a wealth of information, food samples, tips for local restaurants, physician recommendations, recipes and, of course, friendship and emotional support. If your child is now gluten free, a support group dedicated to kids and their families is a must. These groups organize meetings, parties, picnics, field trips and so much more. Plus, they are an invaluable source for kid-friendly activities and restaurants in your town, not to mention summer camps and food brands.
Use this time as an opportunity to improve your overall diet by choosing simple, nutritious, unprocessed foods. Most whole foods are naturally gluten free. At the same time, buy some prepared items, like frozen pizzas, pasta, soups, pretzels and other favorite snackswhatever you enjoyed eating before going gluten free. Having these on hand will keep you from feeling deprived and help you avoid the temptation to cheat. Try a few different brands to figure out which you like best. Then stick with them for at least six months or until youre comfortable enough with your new diet to branch out. The best ways to find tasty alternatives and avoid wasting money (gluten-free commercial products are expensive!) is to get connected with other consumers (yes, a support group) and to attend gluten-free fairs at local natural food stores where you can sample different items before buying. You'll also want to stock some gluten-free baking mixes and a reliable all-purpose gluten-free flour blend. After my diagnosis, it didn't take me long to become frustrated with recipes calling for six gluten-free flours, all different from the ones Id needed for the
29
Learn More
Theres a growing assortment of excellent publications about celiac disease. The following books, written by nationally recognized experts, are a good place to start.
Celiac Disease: A Hidden Epidemic (HarperCollins) By Peter H.R. Green, MD Gluten-Free Diet: A Comprehensive Resource Guide (Case Nutrition Consulting, Inc.) By Shelley Case, RD The Gluten-Free Nutrition Guide (McGraw Hill) By Tricia Thompson, RD
last recipe Id tried. I had cabinets bursting with more flours and gums than Id even known existed just months before. Worse than the clutter was the expense. Find an all-purpose flour blend that can be used for almost everything from fish sticks and tempura to birthday cake and sandwich bread. Once youve gained confidence, you can then experiment with the growing variety of tasty alternative gluten-free flours made from whole grains and seeds. These offer rich flavor, nutrients and fiber that will enhance your culinary repertoire. (Go to LivingWithout.com and click on Flour Power.)
gluten, gluten-free dough doesnt require the laborious kneading, punch-down and double-rise cycles. Thus, in less than an hour and a half, the heavenly smell of baked bread can fill your kitchen. Imagine sandwich bread, French toast, bread pudding, stuffingall your favorites in very little time and not much fuss.
Patronize Local Businesses.
In the Know
There are celiac specialists located throughout the country. Here are some of the larger centers. For a more comprehensive list, go to LivingWithout.com.
Dust Off Your Apron.
Beth Israel Deaconess Medical Center Celiac Disease Center bidmc.org Columbia University Celiac Disease Center celiacdiseasecenter.columbia.edu University of Chicago Celiac Disease Center celiacdisease.net University of Maryland Center for Celiac Research celiaccenter.org University of San Diego Medical Research Center for Celiac Disease. celiaccenter.ucsd.edu
Even if you've never baked from scratch, consider doing it now. Despite all the new gluten-free products available, many just dont taste like the foods you remember. That's where you and your oven come in. Any item you enjoyed prior to your diagnosis, youll be able to enjoy once again, gluten free. Bread, cookies, cake, muffins, pizzayoure limited only by your imagination. There is a growing number of wonderful websites and cookbooks offering excellent advice. Again, this is where youll thank your support group. These new friends will give you recipes, baking tips and cookbook and website recommendations worth their weight in gold. You can start with gluten-free mixes and then ease in to your own from-scratch recipes. As you grow accustomed to this new way of cooking, expect a few culinary setbacks. But be assured that youll become a pro at creating some amazing treats your whole family will love. You may even discover that you have a knack for cooking.
Youll feel better once you figure out the dining spots in your town that serve safe foods. If there are no chain restaurants that offer gluten-free menus nearby, such as Outback Steakhouse or P.F. Chang's China Bistro, develop a relationship with a small local eatery with an agreeable chef whos willing to work with you. Become a repeat customer give them every reason to want to serve you. The same holds true for your local natural food store or grocery. Ask the manager to stock safe items youll purchase with regularity. Encourage them to group the gluten-free foods together to make shopping easier.
Don't Settle.
Just because you are now eating gluten free doesn't mean that you don't have the right to enjoy delicious meals. Trust me. Ive tasted more than my share of just plain awful gluten-free food. Don't buy it. Don't order it. Don't make it. Once you know its possible that your food can be just as good as (if not better than!) wheat-based foods, youll become adamant about wanting only the best. If we all demand better, companies and restaurants will have to respond with delicious products.
7
Buy a Bread Maker.
A good bread machine can be your new best friend. This little helper can produce a scrumptious loaf of soft, fresh bread in less time than you may expect. Unlike yeast breads containing
10
Exhale.
Relax. It's going to be all right. Your diagnosis is a life sentence, not a death sentence. Youve been handed the opportunity to largely control your health by what you choose to put into your body. Without a >64
Indulge in a scrumptious line of crackers that are sure to satisfy. In fact, the only things missing are wheat, gluten,* trans fat and artificial ingredients. Try all 6 irresistible flavors with your favorite topping or all by themselves.
Proud Sponsor of the Celiac Disease Foundation
* Each production run is sampled and tested to confirm gluten levels do not exceed 20 PPM.
February/March 2010 2009 Blue Diamond Growers. All rights reserved. LIVING WITHOUT 31
Good Medicine
Integrative medical clinics offer holistic healing
BY DREA KNUFKEN
n the early 1990s, Melody Swan, a graphic designer, was enjoying a New Mexican dream of a life. She lived on a ranch, ran her own successful business and was the proud mother of a teenage son. Then a normal event in the life of women her age menopauseleft her laid up on a friends couch. The change of life brought with it such a severe case of fibromyalgia that Swan could no longer run her ranch or her business. She sold one, shuttered the other and sent her son to live with friends. After months of debilitating pain and weakness, Swan set out to find an answer. Like many patients with chronic functional disorders, a classification that includes fibromyalgia, chronic fatigue syndrome (CFS) and irritable bowel syndrome (IBS), she initially sought help from a traditional medical doctor. When my physician diagnosed me with fibromyalgia, he said the cause of the condition was unknown. He suspected I would not recover. He gave me painkillers, muscle relaxants, antidepressants and hormone replacement therapy, Swan says. Swan, who had been a substance abuser as a young adult, was concerned that she would become addicted to some of the prescription medications. Instead of following the doctors orders, she explored a maze of alternative modalities, from psychotherapy to Feldenkrais, acupuncture to guided meditation, chiropractic to colonics. Nothing worked. It took years of trial and error for Swan to piece together a solution that eased her fibromyalgia symptoms to tolerable levels. One of the most powerful cures she found was simplean organic, allergen-free diet. Through kinesiology, a form of food-allergy testing used by some alternative health practitioners, and a self-administered elimination diet, she discovered that she felt
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better when she avoided certain foods. When I eat wheat or corn, my body hurts and Im fatigued and have brain fog. When I consume too much sugar or caffeine, my aches flare up, she says. When these food triggers are eliminated, the symptoms of fibromyalgia, especially the pain, subside. The special diet, along with supplements and stress-reduction techniques, helped Swan transcend years of debilitating illness to lead an active, happy life.
We try to integrate
No Simple Solutions
the very best from conventional and alternative medicines, emphasizing lifestyle improvements and preventive treatments.
Swans experience typifies the frustrating process that many people with chronic functional disorders undergo before finding a cure. Often, solutions involve a variety of lifestyle changes, with dietary changes playing a critical role. Traditional medicine knows little about what causes chronic syndromes like fibromyalgia. As a result, doctors prescribe medication to ease symptoms but do not solve the combination of root problemsfrom food allergies to leaky gut to emotional repressionthat may be perpetuating the disorder. In traditional medicine, says Pierre Brunschwig, MD, head doctor at Helios Integrated Medicine, a medical clinic in Boulder, Colorado, if you can't sleep, you're given a sleeping pill. If you have pain, you're given a pain pill. When pharmaceutical treatment doesnt address problems long-term, patients ask for more or different drugs. When the effects of the new medications wear off, the cycle repeats, leaving a trail of empty prescription bottles in its wakebut not true healing. Many patients grow discouraged with traditional medicine, choosing instead to wander through a jungle of alternative treatment options. When chiropractic treatment doesnt work, they may turn to acupuncture. If that doesnt work, they try detoxification therapies and so on. When symptoms dont improve, patients become frustrated and dispirited. The alternative medical realm, like traditional medicine, may offer temporary relief but few permanent solutions.
well. Integrative medicine looks at that space between sickness and wellness, where people are developing functional problems, Brunschwig says. And just in time. According to U.S. government data, the prevalence of these illnesses is increasing. More than 5 million U.S. adults have fibromyalgia, more than 1 million have CFS, and more than 2 million suffer from IBS. Integrative clinics are medical hybrids, providing not only conventional medical treatments by board-certified medical doctors but they couple the diagnostic power of conventional medicine with holistic approaches. They offer a buffet of complementary options, including herbal medicine, bodywork, psychological treatments, nutrition counseling, chiropractic treatments, acupuncture and other therapies. Ideally, the result is a one-stop shop that successfully addresses functional problems and spares patients years of wandering from one modality to the next. Integrative practitioners address the role of diet, food allergies and food sensitivities as one of many possible culprits behind functional disorders. A healthy diet is extremely important to overall health, says Brunschwig, who estimates that 30 percent of patients come into his clinic with unrecognized or undiagnosed food allergies. L. Terry Chappell, MD, medical director of Celebration of Health Association, an integrative clinic in Bluffton, Ohio, reports that about a third of his patients come in with food reactivity issues. At least 50 percent of his patients need to change their diets in order to become healthy again, he says.
Bridging the Gap

Fortunately, patients with fibromyalgia, chronic fatigue syndrome, irritable bowel syndrome and other functional disorders now have an option that doesnt require years of searching. During the past decade, a modality called integrative medicine has gained momentum as a way to treat these conditions. Theres a big gap between being sick and being
Zaptik/Shutterstock
33
When asked what diseases respond well to major dietary changes, Chappell lists the chronic American complaints heart disease, diabetes, asthma, allergies, autoimmune problems, chronic fatigue, fibromyalgia, headaches and digestive disorders. Studies have also connected migraines and IBS with food sensitivities. Many people suffering from these afflictions, however, remain unaware of the link between diet and symptoms. Integrative clinics consider the dietary connection as a matter of course. A patients IBS-like symptoms may be due to celiac disease, her migraines may be eliminated by diet change, his fibromyalgia could be eased by avoiding trigger foods.
How It Works
Brunschwigs practice sits in a nondescript medical building near a church. The interior of the U-shaped office with its medical exam rooms looks like any general practitioners clinic with one exceptionthe IV room, marked by two overstuffed leather chairs and two IV racks. Sometimes patients come in to receive a particular nutrient intravenously, explains Brunschwig. Thats not available very many places. One popular IV contains a mixture of magnesium, calcium, and B and C vitamins to treat patients who are depleted of these nutrients. In an integrative clinic, doctors compile a detailed emotional, physical, and spiritual inventory of each patient. Chappell reviews the patients medical history, gives a physical exam and orders additional tests as necessary, including those for food allergies and celiac disease.
Going Mainstream
Once a rarity, integrative medical clinics can now be found in almost every state. San Diegos Scripps Center, Duke University and Johns Hopkins have all recently opened integrated care centers. Private organizations, such as the Osher Foundation associated with the University of California, San Francisco, also contribute significant funds to the movement. The National Institutes of Healths National Center for Complementary and Alternative Medicine (NCCAM), founded in 1999 to investigate and evaluate promising unconventional medical practices, has played a pivotal role in the proliferation of integrative medical clinics. NCCAM funds rigorous scientific research for alternative therapies, such as herbs, acupuncture, and mindfulness meditation. It has received more than $1 billion in funding in the past ten years, making it the backbone of integrative medicine in the United States. According to NCCAM, nearly 75 percent of adults in the United States have used alternative medicine at some point in their lives. Fifty-five percent of these patients selected complementary modalities to enhance their conventional medical treatments. Twenty-seven percent turned to alternative therapies because they didnt think conventional medicine would help.
None of the allergy tests are perfect, says Brunschwig, who uses blood, saliva antibody, and stool tests to determine dietary sensitivities. He often orders an elimination diet to confirm certain food issues. Many practitioners support patients through the process by encouraging them to write a food journal. Awareness is key, says Melody Swan, whose elimination diet tuned her in to her bodys subtle reactions to food. As doctors uncover a patients food triggers, they also prescribe a variety of holistic treatments to bring the body back into balance. The type of treatment depends on each patients needs. In our office, each persons disease has a unique meaning for them, says Brunschwig. Were looking for areas neglected in conventional medicine, says Chappell. Many of our treatments are not usual and
Cause and Effect

Doctors at integrative clinics consider causes for illness that are often overlooked or discredited by conventional medicine. Here are some examples:
Adrenal Exhaustion
Constant stress and a poor diet can overtax the adrenal glands. As a result, the body produces abnormal amounts of energy-releasing adrenaline, immune-regulating cortisol, and recovery hormone DHEA. Patients become chronically exhausted, depressed, and irritable. DHEA, licorice root, and Siberian ginseng supplements help, as do lifestyle modifications.
removing ingredients they may be sensitive to, such as sugar and caffeine, helps improve their symptoms.
Candidiasis
Overabundant yeast releases toxins into the body, causing a host of health problems. Candidiasis, or systemic yeast infection, is believed by some alternative practitioners to be a root cause of chronic conditions like CFS and depression. Controlling yeast populations through dietary changes and natural antifungals helps relieve patients of nagging symptoms.
such as alpha lipoic acid, EDTA, and the herb cilantro are sometimes also used to remove heavy metal toxins from the body, as are IV treatments.
Leaky Gut Syndrome

Toxins, antibiotics, parasites, candida albicans infections, or a poor diet may corrode the bowel walls, leading to leakage of toxins and waste into other parts of the body, triggering an immune reaction. Some speculate leaky gut is the origin of autoimmune disorders.
Allergies and Sensitivities

Environmental and food allergies can cause a host of dysfunctions, from migraines to fibromyalgia. If doctors suspect food allergies, they test patients for the most common types, including milk, wheat, eggs, tree nuts and peanuts. They may also test for environmental allergies, such as mold and pollen. Most testing is done through the skin. Many patients find that
Heavy Metal Toxicity

Some studies cite mercury amalgam fillings as a cause for a variety of neuromuscular and emotional symptoms and diseases. Testing fillings for leakage and then removing them is one course of action. Chelating agents,
Vitamin and Mineral Deficiencies

Studies have postulated deficiencies in minerals and vitamins (such as magnesium, B-12, folic acid, vitamin D and others) are common in patients with fibromyalgia and CFS. Proper supplements may ease symptoms.
customary treatments, even though they are scientifically based. We emphasize safety and enhancing normal body function. Chappell accomplishes this by customizing a variety of treatments for each patient. Along with dietary changes, he chooses from nutritional supplements (including vitamins, minerals, amino acids, natural hormones, fatty acids and herbs), homeopathy, prolo- and chelation therapy (the former strengthens ligaments; the latter cleanses heavy metal toxicity), and acupuncture. Brunschwig says that his patients may also be referred to therapists to take emotional inventory, often an important step in the healing process. Clinics are set up to address a variety of needs, with many offering some alternative treatments on their premises. For example, an MD may share a space with a nutritionist, an acupuncturist, a Reiki master and a masseuse. Referrals are provided for any necessary treatments that aren't provided on site. PPI-LivingwoQ32009adOUT.indd We try to integrate the very best from conventional and alternative medicines. We vigorously emphasize lifestyle improvements and preventive medicine, says Chappell. We do prescribe medications and make referrals for surgery. But because of potential side effects, these mainstays for conventional medicine are not at the top of the treatment list. Its important to note that many alternative treatments are not covered under most insurance plans. Patients should discuss payment options with their insurance company and their provider.
7/27/09 3:04:55 PM
Beacon in the Dark

Michele Constatini/PhotoAlto/MaxxImages.com
Integrative clinics acknowledge that when it comes to functional disorders, the same treatment doesnt work for everyone. Im convinced that people dont all react to everything in the same way, says Tracy Dunham, a Montana resident who spent years using complementary medicine to treat multiple health challenges.
35
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Check It Out I had back problems, achIntegrative clinics may use some of these tests to help ing joints and migraines. I uncover a variety of dysfunctions. had a diagnosis of CFS, IBS, Adrenal Stress Index borderline hypoglycemia and A saliva test helps clinicians identify adrenal stress horcandida, a yeast overgrowth, mone levels. Abnormal levels of adrenaline, cortisol, and Dunham says. In addition, DHEA contribute to chronic fatigue, depression, anxiety and other symptoms. she had problems with food. I seemed to react to everyCandida Antibody Test High levels of candida yeast are thought to contribute to thing I ate. I was growing digestive problems, carbohydrate cravings and immune more convinced that all these reactions. issues were related. Digestion Profile Dunhams first medical The quality of a persons digestion, including metabodoctor visits ended in psylism of nutrients, absorption, probiotic presence, parasites and yeast, is evaluated through a stool test. chiatric treatment. By the time I saw the psychiatrist, I Liver Assessments Saliva and urine analyses help clinicians review liver thought I must be crazy, she function. If the liver isnt detoxifying properly, food says. It didnt help. sensitivities may result. She eventually gave up on Intestinal Permeability conventional medical treatA urine analysis can help identify leaky gut syndrome, ment, instead favoring a clinic thought to contribute to rheumatism, chronic fatigue run by a medical doctor who syndrome and other autoimmune disorders. practiced as a naturopath an early form of an integrative clinic. She underwent a battery of hams persistence and willingness to extests, including blood and hair panels for periment with new treatments rewarded food allergies, and tests for leaching mer- her with better health. Both women dicury amalgam fillings. She was given cer- verged from traditional medicine to find tain homeopathic remedies. The allergy the unique treatments and lifestyle adtests helped her eliminate trigger foods justments that eventually led to renewed well-being. from her diet. Fortunately, integrative clinics now ofIt took a long time to show improvement, she says. I went through periods fer patients like Dunham and Swan the of doubt but I did hang in there. About option to leapfrog years of trial and era year later, I could honestly say that my ror. Their individualized, hybrid form of treatment could be just what the doctor overall health was greatly improved. She says that most of her food allergies ordered. LW and sensitivities either improved or disappeared. I was again able to eat some Tell Me More grains, eggs, and vegetables and fruits that For additional information about had formerly bothered me. My IBS sympintegrative medicine, check out these websites. toms became much, much less severe. My CFS greatly improved. The candida issues American Holistic Medical were, for the most part, gone. Association holisticmedicine.org Her experience convinced her that her rash of syndromes are interrelated. She Bravewell Clinical Network bravewell.org places the blame on over-exposure to environmental toxinsand on what she Cancer Cure Foundation cancure.org/directory_clinics calls the standard American diet. Like Melody Swan, whose dietary imInstitute for Functional Medicine provements launched her recovery, Dunfunctionalmedicine.org
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37
Ode to
T
Oils
BY MATTHEW KADEY, RD
o say that Im diversifying my repertoire of dietary oils is an understatement the size of, well, an olive tree. As the natural food stores in my neighborhood expand their variety of gourmet oils, Im branching out from tried-and-true oils to interesting specialty products like avocado oil, grape seed oil, coconut oil and far-out hemp oil. These oils offer unusual and sometimes surprising flavors for cooking, dipping, sauting, drizzling and even stirring into morning smoothies. Using culinary oils adds natural plant compounds (like antioxidants) and other health benefits to your diet. Nutritionists say that for optimal wellbeing these good-for-you oils (low in saturated fats) should make up between 20 to 35 percent of total daily calories. Healthy fats help your heart beat stronger, your immune system work better and your skin stay moist and dewy. Plus they can add not-so-subtle sophistication to your menu. Where to start? Heres help deciphering whats good in the growing selection of oil products. From allergy-friendly health perks to flavor nuance, these oils are our top picks.
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Avocado Oil
Origin Taken from the pulp that surrounds the pit of the avocado fruit. Taste Test Avocado oil is blessed with a buttery texture and fullbodied nutty flavor. Health Benefits Like olive oil, ber-avocado oil is rich in vitamin E and cholesterol-lowering monounsaturated fat (72 percent of calories come from this heart-friendly fat). Interestingly, Ohio State University researchers showed that adding avocado oil to salad improves absorption of fat-soluble antioxidants, such
For nuanced flavor and health rewards, drizzle and sizzle with specialty oils
as beta-carotene and eye-protecting lutein, found in salad vegetables. Another good reason to banish those bland fatfree dressings. How to Use This oil has a higher smoking point than most oils (it can go beyond 500 degrees F), so its perfect for the grill, oven and stove-top. Also, try mixing it into salsa and using it as a flavorful garnish for fresh fruit, shrimp, pizza, roasted squash, sliced tomatoes and toasted gluten-free bread. Pour This Olivado Cold Pressed Avocado Oil (olivado.com) or La Tourangelle Avocado Oil (latourangelle.com). potent antioxidant plant compoundshave been shown to reduce bone loss, improve cholesterol levels, decrease blood pressure, stymie the spread of cancerous cells, reduce inflammation and prevent the bunching together of blood platelets which protects against stroke and heart attacks. Portuguese researchers found that one major antioxidant in olive oil called DHPEA-EDA is particularly effective in protecting red blood cells from oxidative damage by menacing free radicals. Consider splurging on more flavorful virgin and extra-virgin varieties, as a recent Annals of Internal Medicine study determined that these are best for heart health. Minimal processing during extraction leaves more antioxidants, making extra-virgin extra healthy. How to Use Extra-virgin olive oil is best enjoyed unheated. If cost is a worry, Chef Hinnerk von Bargen, associate professor at The Culinary Institute of America, suggests using more heat stable and less pricey refined (often called light or pure) olive oil for cooking. Von Bargen recommends you save the made-with-love artisan virgin oil for high-impact flavor, such as brushing over grilled steak, dipping for fresh baked gluten-free bread or drizzling over quinoa and roasted seasonal vegetables. Pour This Jovia Farms Arbequina Extra Virgin Olive Oil (joviagroves.com) or Apollo Extra Virgin Mistral Blend (apollooliveoil.com).
Olive Oil
Origin A fruit oil gleaned from the olive trees fruit. The vast majority of the 750 million olive trees cultivated for olive oil production are found in the Mediterranean region, mainly Spain, Greece and Italy. Taste Test The flavor is influenced by the type of olive tree and where it is growing. Often, the best olive oil is kissed with a peppery edge or fruity tones. Health Benefits An abundance of polyphenols, monounsaturated fat and vitamin E makes olive oil one of the heart-healthiest options in the oil department. An impressive 75 percent of calories come from monounsaturated fat, which confers heart protection by lowering LDL (bad) cholesterol while simultaneously raising HDL (good) cholesterol levels. The polyphenols in olive oilits
Coconut Oil
Origin Coconut oil, also known as coconut butter, is obtained from coconut copra, the dried meat of the coconut. Its separated from the coconut hull and then dried and pressed to extract the oil. Taste Test Not surprisingly, most coconut oil (particularly the virgin variety) has a coconut taste and smell. Refined nonvirgin coconut oil has a more neutral flavor, a better choice for those who dont care for coconut. Health Benefits Its true that this wrongly maligned tropical oil is loaded with saturated fat (about 12 grams per table-
39
California Dreaming
Americans drizzle about 60 million gallons of olive oil annually and most of it comes from across the Atlantic. Spurred on by quality concerns about some European extra-virgin olive oils (i.e., theyre cut with low-grade hazelnut oil or they contain olives from different farms, a no-no for purists), along with the desire to consume foods grown closer to home, more olive oil aficionados are turning to California for their olive oil fix. And for good reason. Those bearing the California Olive Oil Council seal adhere to stringent regulations: Extravirgin olive oil must be mechanically extracted without high heat or chemicals and must pass picky blind-taste tests. In addition, these oils can contain no more than 0.5 percent acid (international standards are 0.8 percent). California produers often get their oils from field to store more quickly, meaning these olive oils may be fresher. For more about singleestate, world-class Golden State olive oil, go to cooc.com.
spoon) but most of this is in the form of lauric acida medium-chain triglyceride (MCT). Because of a unique structure, MCTs are more likely to be burned for energy in our bodies rather than stored as body fat. In fact, a 2008 American Journal of Clinical Nutrition study that administered four to five teaspoons of MCT oil or olive oil daily to subjects for four months found that those consuming MCT oil lost more body weight and fat mass than those ingesting the olive variety. Lauric acid also has antibacterial properties and, unlike animal-origin saturated fat, may reduce harmful LDL cholesterol while increasing beneficial HDL levels. How to Use Because its highly saturated, coconut oil has a very high smoke point, making it ideal for high-heat cooking like stir-frying. If you want to add more to your diet, try it in protein shakes and baked goods, as a sandwich spread or on roasted vegetables. For baked goods, von Bargen says you can experiment with cup coconut oil in place of each cup of butter or vegetable shortening used. Pour This Nutiva Organic Unrefined Virgin Coconut Oil (nutiva.com) or Tropical Traditions Organic Virgin Coconut Oil (tropicaltraditions.com).
diabetic and heart-protective functions. A 2009 study published in American Journal of Clinical Nutrition found that omega-3s can help regulate heart rate, which may be one reason why theres an inverse relationship between ALA intake and heart attack risk. With its high omega-3 content, adding flaxseed oil to your diet can help correct fatty acid ratios, recommended for disease prevention. How to Use Sensitive to heat, its best to keep flaxseed oil out of the frying pan. It adds rich texture to smoothies and is nice drizzled onto oatmeal, yogurt and cottage cheese. Because it is very delicate, youll find it in the refrigerated section of grocery and natural food stores. Once home, do the same and keep it in the fridge to prevent rancidity. Pour This Barleans Organic Flax Oil (barleans.com) or Omega Nutrition Organic Flax Oil (omeganutrition.com).
Grape Seed Oil
Origin Grape seed oil is pressed from, you guessed it, grape seeds. Its largely a byproduct of winemaking. Taste Test Slightly nutty with a hint of fruity sweetness, it usually has a light, nondescript flavor. Health Benefits Grape seed oil is an excellent source of the antioxidant vitamin E, as well as beneficial monounsaturated fats, including oleic acid, an omega-9 fatty acid that researchers from the University of California, Irvine found can suppress food cravings between meals. During digestion, oleic acid is converted into oleoylethanolamide (OEA), a hungerfighting hormone that stimulates cells which tell your brain that youre full. Further, adding grape seed oil to high glycemic index foods, like refined breads, white rice and potatoes, can slow the rise in blood sugar levels. Fast-rising blood sugar triggers your pancreas to release
Flaxseed Oil
Origin Flax oil is extracted from the seeds of the Linum utilitatissimum plant. Taste Test Your palate will immediately notice a robust nutty flavor thats not to everyones liking. Health Benefits Flaxseed is the best source of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA) of all the dietary oils. ALA helps quell inflammation, a trigger for several chronic diseases. Japanese scientists reported that increased ALA intake can boost levels of adiponectin, a hormone that exerts anti-
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a flood of insulin, a hormone that lowers blood sugar but also signals your body to store fat. A caveat: The nasty chemical hexane is often used to extract the oil from the grape seeds so look for organic or expeller-pressed varieties. How to Use Its high smoke point (the temperature at which oil begins to smolder) makes grape seed oil ideal for hot food preparation, including stir-frying and grilling. Grape seed oil emulsifies very well. Use it for making mayonnaise and creamy dressings so they wont separate when chilled, says von Bargen. He adds that some chefs use grape seed oil in marinades and salad dressings because its unobtrusive taste doesnt dominate other flavors. Pour This Loriva Expeller Pressed Grape Seed Oil (loriva.com) or La Tourangelle Grapeseed Oil (latourangelle.com).
Go with your gut

pun intended
Is your gut telling you something may be wrong with your diet?
When your immune system is activated by incompatible foods it can cause a wide range of symptoms: IBS, migraine headaches, weight issues, joint pain, skin and respiratory problems, ADD/Hyperactivity, fatigue and many more.
Almost 70% of the immune system is in the gut.

There's one simple blood test, scientifically proven, that tells you which foods may be a problem for you.
Origin Hemp oil is pressed from the seeds of the hemp plant. Industrial hemp used to make this oil is a varietal of the Cannabis plant but it contains none of the psychoactive substance (tetrahydrocannabinol, or THC) found in marijuana. Taste Test Expect an earthy flavor with nutty overtones and a brilliant green hue that is sure to wow even the most staunch olive oil devotee. Health Benefits Verdant hemp oil abounds with essential omega-6 and omega-3 fats. Whats more, these fats are present in a 3:1 ratio in hemp oilexactly what many health experts say is the best ratio for wellbeing. Because of increased reliance on processed foods and restaurant grub that are largely prepared with low-grade vegetable oils such as soybean and corn that are omega-6-rich, most Americans consume a ratio that is closer to 10:1 or higher. This skewed ratio promotes in-
Hemp Oil
According to a study conducted at Baylor University, 98% of people following The ALCAT Rotation Diet either lost weight or improved body mass.
Call today or visit us on the web at www.ALCAT.com to request information about getting tested in your area.
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flammation that can spiral into heart disease and diabetes. Hemp is also one of the very few food sources of the omega-6 fat, gamma-linolenic acid (GLA). A 2008 animal study conducted at the University of Manitoba, Canada, suggests that GLA reduces blood platelet clumping which may help prevent dangerous blood clotting. Other studies hint that GLA is capable of halting the growth of cancerous cells. Being a hardy, um, weed thats naturally resistant to most pests, hemp grown for food production does not have to be bathed in chemical pesticides and herbicides. This resiliency allows hemp to flourish in a variety of climatic conditions, promoting better land and water usage. A green choice, indeed. How to Use Hemp oil is not suitable for cooking because of its low smoking point and it doesnt have an overly long shelf life before turning rancid. Therefore, use it regularly and store it in the fridge. Try hemp oil raw in dressings, smoothies, pesto and hummus or for accenting soups, baked potatoes and steamed veggies. Pour This Manitoba Harvest Organic Hemp Oil (manitobaharvest.com) or Living Harvest Cold Pressed Organic Hemp Oil (livingharvest.com).
How to Store Oils

Oils enemies are oxygen, heat and light. This is particularly true for oils with a high polyunsaturated fat content (e.g., hempseed and flaxseed), since this fat is very susceptible to oxidation. That means you should purchase oils packaged in dark bottles and store them in a cool, dark place to slow rancidity. Most oils become cloudy and solidify when chilled but return to normal after a few minutes at room temperature. Many dietary oils have a shelf life of around 12 months from pressing (not purchasing). When oil starts to smell musty, pitch it.
Label Lingo
Extra-Virgin Extra-virgin oil results from the first pressing of the olives so it has lower acidity and richer color, aroma and flavor. This term doesnt really apply to other oils so when you see it on, say, avocado or a coconut oil, its more of a marketing strategy. Virgin Also the result of the first pressing of the olives. This olive oil is more acidic and the flavor is less robust than extra-virgin because late-season or overripe olives are often used. Light All oil has 120 calories and 14 grams of fat per tablespoon. Light just means lighter in color and flavor, not in calories. With light olive oil, little taste remains due to multiple pressings and fine filtration. A good choice for cooking. Refined This oil has been filtered until its transparent, making it better for high-heat cooking. Look for brands like Spectrum that dont use harsh chemicals, like hexane, during refinement. Expeller-pressed Oil is extracted by crushing the seeds, nuts or fruit in a mechanical press without the use of environmentally nasty chemicals. Unfortunately, companies may still use chemicals later on in the refining process. Cold-pressed These oils are expeller-pressed in a low-heat environment which is said to preserve nutrients, flavor and aroma. Using hot water during pressing gets more oil out of the seed but its the oil industrys version of cheating, says Peggy Knickerbocker, author of Olive Oil, From Tree to Table (Chronicle Books). Product of Italy This may mean that the oil was bottled in Italy but not necessarily that the olives were grown there. Manufacturers do this because Product of Italy has cachet with consumers. Organic The nuts, seeds or fruit that the oil comes from are grown without pesticides or herbicides. In addition, no dangerous chemicals and no genetically modified ingredients are used during processing. For product purity, organic is your best bet. Vegetable Oil Usually a blend of low-grade, chemically processed oils, such as soybean, corn and sunflower. It is often used in restaurants and fast-food joints because it is very inexpensive.
Pumpkin Seed Oil
Origin Made from squeezing the seeds of the pumpkin squash. Taste Test Pumpkin seed oil has a distinctive and rich nutty flavor and light green color. Health Benefits Besides being high in healthful polyunsaturated fat, pumpkin oil is loaded with vitamin E, a potent antioxidant that research suggests reduces inflammation and slashes lung and prostate cancer risk. Antioxidants like vitamin E protect our cells against the harmful
effects of free radicals. Several studies suggest that pumpkin seed oil can help shrink an enlarged prostate. How to Use With its low burning point, this oil is not recommended for cooking. Try it as a garnish on grilled fish, potato salad, soups, popcorn, brown rice and steamed leafy greens. Pumpkin seed oil is also wonderful as a replacement for olive oil in pesto and salad dressing.
Pour This Bija Organic Hydro-Therm Pumpkin Seed Oil (florahealth.com) or Rapunzel Organic Pumpkin Seed Oil (rapunzel.com).
Safflower Oil
Origin Safflower oil is produced from the seeds of the thistle-like safflower, an annual plant native to Mediterranean countries.
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Trust Bob. Trust Bobs Red Mill. Our gluten free and casein free production facility and rigorous onsite product testing make our products as safe as they are irresistible and easy to prepare. Whats more, we now give you two new reasons to celebrate our decadent and delicious Gluten Free Vanilla Cake Mix and Gluten Free Shortbread Cookie Mix. Look for them and our more than 50 gluten free, casein free products at your favorite grocer or bobsredmill.com.
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Taste Test Generally, safflower oil is colorless without much flavor. Health Benefits Like many other vegetable oils, safflower oil is brimming with heart-healthy unsaturated fatty acids. A 2009 American Journal of Clinical Nutrition study found that consuming some safflower oil with a meal can reduce hunger and may prevent overeating during subsequent meals. It appears that unsaturated fats stimulate the release of the hormone cholecystokinin, which promotes satiety. There are two types of safflower oil on the market. One is high in monounsaturated fat oleic acid (this is the most common type of safflower oil out there) and the other is high in polyunsaturated fat linoleic acid. Health benefits vary depending on the variety you choose. How to Use High-oleic monounsaturated types of safflower oil can really handle
The Good, Bad and Ugly

Health or harm? Heres a rundown on where fat is at. healthy, especially when they replace some saturated fats or trans fats. Still, omega-6s need to be balanced with omega-3s. By far, the powerhouse fats in this category are the omega3s (found in cold-water fatty fish, such as salmon, sardines and trout) called EPA and DHA; they fight everything from heart disease to depression to an expanding waistline. saturated fat that reduces insulin functioning, promotes weight gain and negatively impacts cardiovascular health.
Monounsaturated Fat: Good

An unsaturated fat, such as oleic acid, found primarily in plant foods, including olive and avocado oils, that has just one double-bond (hence, the mono) in the fatty acid chain. Research suggests this fat boosts heart health by reducing inflammation and increasing beneficial HDL cholesterol while lowering harmful LDL cholesterol levels.
Trans Fat: Awful

These are vegetable oils that have been altered (hydrogenated) to a more solid state, like margarine and shortening. Food manufactures love this inexpensive fat because it extends product shelf life and makes packaged foods creamier or crisper. Healthwise, trans fats are linked to everything from diabetes to cancer to heart disease. The majority of trans fat comes from commercially prepared fried foods, pastries, chips and cookies. Thanks to new label laws requiring food companies to list trans fats, along with the growing media attention about health risks, many manufactures and fastfood joints are ditching this pariah.
Saturated Fat: Good and Bad

Saturated fat's reputation as a major cholesterol booster is why the American Heart Association gives it thumbs down. The problem is that not all saturated fats are created equal. By all accounts, lauric acid (found in coconut and palm oil) and stearic acid (found in chocolate) have little, if any, negative influence on cholesterol levels. The same cannot be said for palmitic acid (present in fatty beef, poultry skin, butter and dairy). This is the
Polyunsaturated Fat: Good

From a chemical standpoint, polyunsatuated fats are fats that have more than one double-bond and are liquids at room temperature. They include essential omega-6 and omega-3 fats that your body needs but cant produce on its own. You must glean these from food. Like monounsaturated fat, poly-fats are heart
Ener-G Foods, Inc.

WHEAT-FREE DAIRY-FREE NUT-FREE
GLUTEN-FREE
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the heat so try them for frying and baking. High-linoleic polyunsaturated safflower oil is less heat stable and best enjoyed cold. It resists solidification when chilled and works nicely in make-ahead salad dressings. Pour This Spectrum Organic High Heat Monounsaturate Safflower Oil (spectrum-organics.com) or Rapunzel Organic Safflower Oil (high-linoleic polyunsaturated, rapunzel.com).
Tea Seed Oil
Origin Pressed from the seeds of the same Camillia sinensis evergreen plant that makes up your morning cup of tea. Who knew? Taste Test Light in color with slight notes of lemon. Health Benefits Tea oil is very high in monounsaturated fat. Recently, Danish researchers discovered that overweight subjects who consumed a diet rich in this fat for six months improved blood sugar levels, possibly offering protection from diabetes and further weight gain. A Korean study found when mice consumed high-fat diets for 85 days made up of either shortening or green tea seed oil, those eating the latter gained less weight. The scientists surmised that perhaps properties in tea oil interfere with compounds responsible for the expansion of body fat cells. How to Use Like avocado and coconut, tea seed oil can handle the heat, making it useful for sauting meats and vegetables. For a fresh flavor, toss it into pasta, marinades and dips. Pour This Republic of Tea Organic Tea Oil (republicoftea.com) or Vega EFA Oil Blend, which contains green tea seed oil along with hemp, flax and pumpkin oils (myvega.com). LW
Is it histamine intolerance?
Pizza, tomatoes, cheese, red wine, spinach, bananas.
These are the foods of everyday life for millions of people. But they also could be making you sick due to histamine-related food intolerance (HIT).
Frequently misdiagnosed, countless numbers of people suffer from histamine intolerance.

Effects can include common digestive system problems ranging from abdominal cramps, diarrhea, constipation and flatulence, to headaches, congestion, skin rash and eczema.
Histame is clinically shown to decrease histamine levels that cause HIT.

To learn more about histamine intolerance and Histame, visit www.Histame.com.
Visit histame.com/gift to get the new book by
Dr. Marcus Laux
Living Well with Food Intolerance.
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
2010 Naturally Vitamins, a Marlyn Nutraceuticals, Inc. company. Histame is a trademark of Marlyn Nutraceuticals, Inc.
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BY REBECCA REILLY
Favorite Things
At last! Gluten-free, dairy-free recipes for the foods you love
y home has always been filled with the happy sounds of cooking and baking. Years ago when I first learned I had to live gluten free, I feared my kitchen would be silent. But thanks to culinary pioneers like Beth Hillson (founder of Gluten-Free Pantry), Bette Hagman (the original gluten-free gourmet cookbook author) and Steven Rice (founder of Authentic Foods), I figured out how to adapt all the traditional recipes from my culinary training so that I could enjoy them once more. My son and daughter, who both have food allergies, were my first tastetesters. I spent many hours making treats with new ingredients while they gobbled up the results. Then I began helping others in the gluten-free community as a baker, cooking teacher and cookbook author. We learned together. When my students and customers wistfully talked about the foods they missed the most, I helped recreate these item to deliciously accommodate their special dietary needs. Today, my kitchen is humming! These recipes are my most requested, the tasty gluten-free, dairy-free results of years of happy collaboration. And thats music to my ears.
Filled with Possibility
Classic Crepes
MAKES ABOUT 12
Crepes are a great way to dress up scrambled eggs and leftover cooked asparagus. They can also be served as delicate desserts filled with raspberry souffl and topped with a crme Anglaise and Belgian chocolate sauce. Versatile for breakfast, lunch or dinner, try filling them with apricot jam, raisins and dairy-free ricotta cheese (sweetened with a bit of sugar), or diced ham and cheese.
cup arrowroot flour, potato starch or cornstarch 2/3 cup sorghum flour Pinch salt 3 eggs 11/3 cup milk of choice (rice, hemp, soy, nut) 4 tablespoons melted shortening or oil of choice
to side as batter cooks. The batter will become opaque as it cooks. Usually a lace-like pattern develops on the underside of the crepe. At this point, flip the crepe over, loosening the edges with a spatula, as necessary. Cook for about 20 seconds. Slip crepe out of pan and onto a serving plate. If crepes stick to cooking surface, wipe pan with a lightly oiled paper towel before adding more batter. 3. Top crepes with your favorite filling and roll them up.
Each crepe contains 118 calories, 6g total
1. Mix the arrowroot, sorghum and salt together. Make a well large enough to hold the eggs, milk and oil. Whisk the liquids slowly into the dry ingredients until well blended. Strain and let sit for 15 minutes. 2. Heat an 8- or 9-inch non-stick skillet or crepe pan over medium heat. Pour cup batter into pan, tilting pan side
Elegant and Easy
Brioche Bread
S E RV E S 6 TO 8
This versatile French yeast bread can be enjoyed for breakfast or stuffed with a mushroom filling and served with salad for dinner. Slice it for French toast or toast it and top it with ice cream and fresh berries for dessert.
Francis Hammond/PhotoAlto/Age Fotostock
Lay-Picazzo's-LivingWithout1-master-5.09:L
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3 cups gluten-free High-Protein Flour Blend (page 60)* 1 tablespoon xanthan gum teaspoon salt 6 tablespoons sugar 2 packages rapid rise yeast 1 teaspoon cider vinegar 3 eggs, room temperature 1 cup whole milk or milk of choice (rice, hemp, soy), tepid, divided 1 sticks (12 tablespoons) unsalted butter, softened, or Earths Balance Non-Dairy Buttery Sticks or dairyfree margarine (page 60) Grated rind 1 lemon, optional recipe Filo Pastry (recipe on page 48) 3 medium Granny Smith apples, peeled and diced into -inch cubes cup apple juice concentrate cup apricot spread (100 percent fruit) 1 teaspoon lemon juice 2 tablespoons dried cranberries, cherries or blueberries cup lightly toasted walnuts, optional 2 tablespoons sugar teaspoon cinnamon Grape seed oil or walnut oil Powdered sugar, for dusting
1. Preheat oven to 375 degrees. Grease a brioche mold or medium bundt pan. 2. Mix flour, xanthan gum, salt, sugar and yeast together in the bowl of a heavyduty mixer. 3. Using the paddle of the mixer on medium speed, blend in vinegar, eggs and cup milk. Add remaining cup milk and scrape the sides. 4. Beat in soft butter, tablespoon by tablespoon. Then beat for 3 minutes. 5. Using an ice cream scoop, scoop the dough evenly into the prepared mold or bundt pan. Cover with a lightly oiled plastic film and set in a warm place to rise for 20 to 30 minutes. 6. Bake in preheated oven for 20 minutes. Then lower heat to 350 degrees and bake another 20 minutes or until internal temperature reaches 200 degrees.
1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. 2. In a medium nonstick skillet, combine apples, apple juice, apricot spread, lemon juice and dried cranberries. Cook over medium heat for 10 minutes until liquid is absorbed and apples are tender. Remove from heat. 3. If walnuts are used, place them in a small food processor and pulse until finely ground. Reserve. 4. Mix together sugar and cinnamon until blended. Reserve. 5. Roll out the filo pastry between two sheets of plastic wrap until it forms a thin rectangle about 1/8-inch thick. Remove the top sheet. Turn the dough so the short end faces you. Spritz or brush the dough with oil. Sprinkle nuts, if used, over surface. Spread
DISCOVER THE ART OF GLUTEN-FREE GOURMET PIZZA AT PICAZZOS

If you are longing for award-winning Gluten-Free Pizza, look no further than Picazzos Gourmet Pizza & Salad in Arizona. Using only the finest and freshest of gourmet toppings on our own gluten free stone baked crust, our menu lists more than 30 imaginative pizzas and 10 equally exciting salads. Youll find appetizers, desserts, wine and cocktails too. Our casually upscale dcor features original art, decorative lighting, misted patios and friendly, efficient service. All those other people have a menu of their ownbut theyll want yours!
*TIP If you don't like bean flour, replace it

with an equal amount of sorghum flour in this flour blend (page 60).
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Cozy and Comforting

Erwinova/Shutterstock
Apple Cranberry Strudel

S E R V E S 6 TO 8
Heres a perfect winter dessert that also makes a special breakfast treat on cold mornings.
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apple filling over the short end of the pastry closest to you, leaving a 2-inch border at the bottom and a 1-inch border on the sides. Fold the bottom border over the filling and roll up the pastry like a jelly roll. 6. Place strudel, seam down, on prepared baking sheet. Spritz or brush with oil and top with cinnamon mixture. 7. Bake strudel in preheated oven for 15 minutes. Reduce heat to 350 degrees and bake an additional 15 minutes or until nicely browned. 8. Remove from oven and cool for at least 15 minutes before slicing. Dust lightly with powdered sugar and serve.
1. Mix together flour blend,

salt and xanthan gum. Make a well in the center. 2. Crack eggs into the well and add oil. Using a fork, mix eggs and oil together. Slowly mix in hot water, being careful not to cook the eggs. As youre mixing, incorporate in dry ingredients. 3. Use your hands to gather the dough into a ball. Dough should be soft but not sticky. Chill dough if not using immediately. 4. Place two sheets of heavy-duty plastic wrap (or an extra-large ziplock bag cut into 2 pieces) on a flat surface. Sprinkle flour blend on plastic wrap and place dough in the center. Sprinkle more blend over dough and place another sheet of plastic wrap on top. Roll out dough to 1/8-inch thickness. 5. Cut circles of dough (2 inches for small pierogi, 3 to 3 inches for large pierogi) with a round cookie cutter or drinking glass. Place a teaspoon of filling (recipes follow) on each round. Fold the dough over, forming a semicircle. Press edges together with the tines of a fork. 6. Place pierogi, a few at a time, in a large pot of boiling water. Cook for 6 minutes. Remove pierogi with a slotted spoon and drain. TIP Store uncooked pierogi in the refrigerator for several days or freeze up to three months.
Filo Pastry
E N O U G H F O R 2 ST R U D E L S
1 4 1 1 -
cups super-fine white rice flour cup sweet rice flour cup sorghum flour teaspoons xanthan gum teaspoon agar powder or gelatin egg cup warm milk of choice (rice, hemp, soy), divided 1 stick unsalted butter or margarine or dairy-free replacement, melted (page 60) 1 tablespoon honey
Sweet or Savory
Pierogi
MAKES 48
1 pounds potatoes 8 ounces grated sharp cheddar cheese or dairy-free cheese replacement, optional
Food Collection/Age Fotostock
1. Mix rice flour, sweet rice flour, sorghum flour, xanthan gum and agar together. In a separate bowl, combine egg, milk, butter and honey. 2. Make a well in the dry mixture and add the liquids. Mix together using a fork, gradually incorporating the dry ingredients into the wet. The dough should be soft but not sticky. If dough is too dry, add more milk. 3. Gather dough into a flat cake. Wrap in plastic wrap until ready to use. Dough may be refrigerated for later use but should return to room temperature before it is rolled out.
When people with a Polish connection must give up gluten, one of their first requests is a replacement for pierogi. This traditional Polish version of stuffed dumplings is a favorite of many, regardless of heritage. The dumplings are made with a delicate dough thats rolled as thin as possible and filled with any number of sweet or savory ingredients. Boiled or sauted in butter, versatile pierogi can be stuffed with your favorite ingredients or with traditional fillings like potato and cheese, sauerkraut or mushrooms. Or serve these sweet, filled with cinnamon and cheese, for dessert.
Potato, Cheese and Onion Filling

MAKES 4 CUPS
3 cups gluten-free All-Purpose Flour Blend, more for sprinkling (recipe on page 60) teaspoon salt 1/8 teaspoon xanthan gum 3 eggs 1 tablespoon oil of choice cup hot water
This filling works well with peeled red potatoes. For added taste, stir in fresh parsley and crisp bacon bits.
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1-2 large onions, finely chopped 2 tablespoons butter or oil Salt and fresh pepper
Sweet Cheese Pierogi

Top with Fruit Compote for dessert.
Chocolare Decadence
Mississippi Mud Ice Cream Pie

MAKES ONE 9-INCH CAKE
1. Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and mash. 2. While potatoes are boiling, saut onion in butter or oil until soft and translucent. 3. Mix mashed potatoes with sauted onions. Add cheddar cheese, if used. Taste and adjust salt and pepper, as desired.
Each pierogi contains 68 calories, 3g total
1 pound farmers cheese or 2 cups silken tofu, drained and crumbled 1 egg or equivalent egg replacer (page 60) teaspoon salt 2 tablespoons sugar 1 teaspoon lemon or orange zest 1/8 teaspoon cinnamon Melted butter or dairy-free replacement (page 60) Cinnamon sugar, for sprinkling Toasted gluten-free bread crumbs, for sprinkling
I was able to create this gluten-free version of a dessert classic when gluten-free Oreo-type cookies hit grocery shelves. Easy to make, its a guaranteed crowd pleaser.
1. Mix together cheese or silken tofu,

egg or egg replacer, salt, sugar, lemon zest and cinnamon. Set aside. 2. Make pierogi dough according to instructions and fill. 3. Toss pierogi in melted butter. Sprinkle with cinnamon sugar and toasted bread crumbs. Top with Fruit Compote.
Each pierogi (without fruit) contains
68 calories, 3g total fat, 2g saturated fat, 0g trans fat, 24mg cholesterol, 47mg sodium, 6g carbohydrate, 0g fiber, 3g protein.
1 Chocolate Cookie Crumb Crust 2 pints vanilla ice cream or dairyfree substitute 2 pints coffee ice cream or dairyfree substitute, flavor of choice 2-3 cups Fudge Sauce, divided Lightly sweetened whipped cream or dairy-free whipped topping
Mushroom Filling
MAKES 3 CUPS
2 tablespoons butter or margarine or dairy-free replacement (page 60) 1 large onion, finely chopped 1 shallot, finely chopped 1 pound chopped mushrooms 1/8 teaspoon salt 2 cups mashed potatoes 2 tablespoons chopped fresh dill or parsley or herb of choice Salt and pepper, to taste
Fruit Compote 1 pound pitted cherries, prunes or Italian plums -1 cup sugar 1 teaspoon lemon juice or 1 tablespoon white vinegar
1. Melt butter in a skillet over medium

heat. Toss in onions and shallot and saut until translucent. 2. Add mushrooms to skillet and increase heat. Sprinkle with salt and cook until juice from mushrooms evaporates, stirring to keep mushrooms from sticking to the pan. 3. Stir mushroom mixture into mashed potatoes and herbs. Taste and adjust salt and pepper, as desired.
Each pierogi contains
1. Soften vanilla ice cream in the refrigerator for about 20 minutes. 2. Spread softened ice cream evenly over the crust. 3. Pour 1 cup cooled Fudge Sauce over ice cream and freeze for about 1 hour. 4. Soften coffee ice cream and spread it over firm layer of fudge. 5. Pour another 1 cup Fudge Sauce over coffee ice cream. 6. Freeze pie at least four hours or overnight. Top with a dollop of whipped cream and a drizzle of warm fudge sauce.
Chocolate Cookie Crumb Crust 1 cups finely crushed gluten-free Oreo-type cookie crumbs* 3 tablespoons melted butter or margarine or dairy-free replacement (page 60)
1. Place fruit, sugar

and lemon juice in a saucepan and bring to a boil. Reduce heat and simmer until fruit is soft. 2. Remove mixture from heat and mash slightly with a fork or potato masher. 3. Return to low heat and cook, stirring until thick.
1. Preheat oven 350 degrees. 2. Crush cookies in a food processor or

blender. 3. In a bowl, stir together cookie crumbs and melted butter. 4. Firmly press mixture over the bottom of a springform pan. 5. Bake crust in preheated oven for 12 minutes. Cool completely.
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*TIP Gluten-free Oreo-type chocolate sandwich cookies are available from glutenfree.com, kinnikinnick.com and midelcookies.com.
2. Cook mixture over

medium heat, whisking until sauce comes to a boil and thickens. 3. Whisk in butter and vanilla.
Each serving of Mississippi Mud Ice Cream Pie contains
Fudge Sauce
MAKES 4 CUPS
1. Combine chocolate, brown sugar, granulated sugar, cream, and tapioca syrup in a saucepan.
The Unified Voice of Celiac Disease

Driving Critical Policy Advocating for Improved
Gluten-Free Lifestyles Decision Makers
Butter Cake
M A K E S T W O L AY E R S
Rebeccas Gluten-Free All-Purpose Flour Blend

MAKES 4 CUPS
Educating Consumers & Informing Health

Professionals
This cake stays moist and delicious without refrigeration. The recipe also makes a great birthday cake topped with your favorite frosting.
1 cup super-fine brown rice 1 cup sorghum flour 1 cup potato starch 1 cup tapioca starch cup chickpea flour
Mix ingredients together well. Refrigerate in a tightly covered container until used.
Each cup contains 491 calories, 2g total fat, 0g saturated fat, 0g trans
fat, 0mg cholesterol, 8mg sodium, 113g carbohydrate, 3g fiber, 6g protein.
Working for GF Standards

National School Lunch Program Gluten-Free Labeling Laws Learn more at
www.
AmericanCeliac.org
2 cups Rebeccas All-Purpose Flour Blend (above), more for dusting pan 2 teaspoons gluten-free egg replacer* 1 teaspoon baking powder teaspoon xanthan gum teaspoon salt 2 sticks butter or dairy-free replacement page 60), softened 1 cup sugar 4 eggs, room temperature 1 teaspoon pure vanilla extract 4 teaspoons milk of choice (rice, hemp, soy)
1. Preheat oven to 350 degrees. Grease two 8-inch or 9-inch round cake pans.
Line pan bottoms with parchment paper or dust with gluten-free flour blend. 2. Mix together flour blend, egg replacer, baking powder, xanthan gum and salt. Set aside. 3. In a separate bowl, cream butter until its white. Add sugar and continue creaming until fluffy, about 5 minutes. 4. Add eggs to butter, one at a time, beating until smooth. 5. Stir dry ingredients into butter mixture. (If eggs are cold or not well incorporated, the batter may appear curdled. To rectify this, add an additional tablespoon of flour blend.) Add vanilla and milk.
ACDA-livingWO_ad-2009-1.indd 1
2/3/09 12:26:27 PM
Inti St Clair/Photodisc/Age Fotostock
8 ounces unsweetened chocolate, coarsely chopped 1 cup brown sugar cup granulated sugar 1 cups heavy cream or dairy-free milk of choice (rice, hemp, soy) cup tapioca syrup or rice syrup or honey 4 tablespoons butter or margarine or dairy-free replacement (page 60) 2 teaspoons pure vanilla extract
Make It Dairy Free
Boston Cream Pie

S E RV E S 8 TO 1 2
Boston Cream Pie is actually a cake. For an impressive dessert, double the Vanilla Pudding recipe and slice cake layers in half horizontally to make four thin layers.
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6. Pour batter evenly into prepared pans.
Place on middle rack in preheated oven and bake for 15 to 20 minutes or until done. Let sit for 5 minutes in the pans before removing cakes to cool completely on a rack. 7. To assemble, spread Vanilla Pudding over one layer of cake. Gently place the second layer on top. Use a pastry brush to brush off any cake crumbs from the top and sides. Place cake on a cooling rack over a cookie sheet. Pour Ganache (recipe on right) over the top of the cake, allowing it to drip down the sides. Slice and serve. *TIP Gluten-free egg replacer is available from
Ener-G Foods (ener-g.com).
1 1
egg yolk, beaten cup sugar Pinch salt teaspoon vanilla
Chocolate Ganache
MAKES 1 CUPS
Vanilla Pudding
MAKES 2 CUPS
2 tablespoons cornstarch 11/3 cups light cream or milk of choice (rice, hemp, soy), divided
1. Dissolve cornstarch in 1/3 cup cream or milk of choice. Whisk in egg yolk. Set aside. 2. In a saucepan, mix together sugar, salt and remaining 1 cup cream or milk of choice. Bring to a boil. 3. Slowly whisk cup hot mixture into yolk mixture. Then slowly whisk this mixture into remaining sweetened hot cream in saucepan. 4. Over medium heat, continue whisking pudding until it thickens. Remove from heat and stir in vanilla. 5. Using a strainer to remove any lumps, strain pudding into a clean bowl and cool slightly. 6. Cover pudding flush with parchment paper. Refrigerate until ready to use.
1 cup heavy cream or coconut milk (not lite) 8 ounces dark (bittersweet) chocolate, chopped
1. Bring cream or coconut milk to

a boil. 2. Pour hot cream over chopped chocolate and whisk until chocolate melts and mixture is smooth. 3. Set mixture aside until it begins to thicken (it should still be fluid).
Each serving of Boston Cream Pie contains 570 calories, 38g total fat, 23g
saturated fat, 0g trans fat, 167mg cholesterol, 150mg sodium, 59g carbohydrate, 4g fiber, 6g protein. LW
Cooking instructor and chef Rebecca Reilly, author of Gluten-Free Baking (Simon and Schuster), lives in Boston.
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BY BETH HILLSON
Party Picks
Photo courtesy of Peppadew International Ltd.
Smart snacks for game day or any day
Stuffed peppadews wrapped in grape leaves for added elegance.
ust in time for Super Sunday and March Madness, we share some allergy-friendly ways to satisfy the big sports-fan appetites at your house. Of course, you dont have to be watching football or basketball to enjoy these munchies. Quick and easy to prepare, theyll score points at any gathering.
Potato Coins
M A K E S 3 6 TO 4 5
Welcome guests with tasty nibbles of comfort foodfingerling potato slices topped with bacon, avocado and sour cream or dairy-free sour cream substitute.
Place a dollop of sour cream or dairyfree sour cream on each potato slice. Sprinkle with bacon bits and avocado pieces. Garnish with chopped chives. Serve warm.
Each potato coin contains 82 calories, 4g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 47mg sodium, 9g carbohydrate, 2g fiber, 2g protein.
Simple Stuffed Peppers

MAKES 24
12-15
Peppadew peppers, available in the deli section of most large supermarkets, look like cherry tomatoes and have a flavor that packs mild heat. Theyre loaded with vitamin C and healthy antioxidants. This cheery finger food couldnt be simpler to prepare.
Olive oil fingerling potatoes, scrubbed Coarse salt, optional cup sour cream or dairy-free sour cream pound cooked bacon, chopped into bits 2 avocados, peeled and chopped Chopped chives, for garnish
Mini Cheese Tarts

MAKES 36
24 peppadew peppers cup prepared hummus or herbed soft cheese or dairy-free cheese
1. Fill peppadew peppers with 1

teaspoon each hummus or herbed soft cheese or dairy-free cheese. 2. Arrange in a single layer on a platter and serve.
Each pepper contains 12 calories, 1g
total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 19mg sodium, 2g carbohydrate, 1g fiber, 1g protein.
1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil and lightly grease it with olive oil. 2. Cut fingerling potatoes in thirds lengthwise and arrange them in a single layer on prepared baking sheet. Brush potato tops and sides with olive oil and sprinkle with coarse salt, if desired. 3. Place potatoes in preheated oven and bake about 10 minutes. Flip and bake another 10 minutes or just until fork tender. 4. Remove potatoes from oven and transfer them to a serving platter.
Serve these savory gluten-free treats on their own or alongside steaming bowls of chili. For dairy-free guests, bake tarts fully, about 15 minutes in a 350-degree oven. Once they cool, fill them with a commercial bruschetta mixture or a blend of sauted onions and mushrooms. These tarts can be made ahead and frozen. Bring them back to room temperature before filling.
1 (22-ounce) package gluten-free bread mix (with yeast) 2 cups grated cheddar cheese or 8 ounces goat cheese (chopped) or dairy-free cheese 1 cup raspberry jelly or pepper jam
1. Preheat oven to 350 degrees. 2. Prepare a gluten-free bread mix

according to package instructions. Press
so good
a tablespoon of dough into lightly oiled mini-muffin tins. Dough does not have to come up the sides evenly and doesnt have to rise before baking. 3. Bake in preheated oven for 10 to 12 minutes or until golden brown. 4. Place a teaspoon of grated cheddar cheese or a small piece of goat cheese or dairy-free cheese substitute in each cup. Top with a bit of raspberry or pepper jam. 5. Increase oven temperature to 400 degrees and bake 3 minutes or until cheese melts.
Each tart contains 111 calories, 2g total fat,
1g saturated fat, 0g trans fat, 7mg cholesterol, 125mg sodium, 7g carbohydrate, 0g fiber, 2g protein.
sides and the bottom of each wrap up over the filling. Roll to close. Cut each wrap into 2-inch slices crosswise. 5. To serve, insert toothpicks through each piece to hold them together. Arrange on a serving platter.
Each serving contains 113 calories, 5g
total fat, 1g saturated fat, 0g trans fat, 6mg cholesterol, 332mg sodium, 12g carbohydrate, 2g fiber, 3g protein. Recipe adapted from theamazingavocado.com. Printed with permission.
*TIP Gluten-free wraps are available from

Food for Life (foodforlife.com) and La Tortilla Factory (latortillafactory.elsstore.com).
Double-Layer Nachos Avocado and Cranberry Mustard Turkey Wrap

MAKES 24 PIECES S E RV E S 1 2
Flavorful and nutritious, this finger food is one of my favorites. Wrap these up before the kickoff and serve them as your guests arrive.
Nachos might be called the anythinggoes snack. They are easy and delicious, no matter what you add. I often serve these nachos with fresh guacamole and sometimes I saut bell peppers and add them to the chilies.
about 4 minutes. Add ground beef. Cook thoroughly. Reduce heat to low. Stir in black beans and refried beans and saut until flavors are combined, about 5 minutes. 3. Mix salsa and chilies in a small bowl. Reserve. 4. In a separate bowl, combine cheddar and Monterey Jack cheeses. Set aside. 5. Arrange half the tortilla chips on two 9x13-inch pans. Spread half the meat and bean mixture over the chips. Sprinkle half the salsa mixture over the meat and bean mixture. Top with remaining tortillas and repeat layers. Sprinkle top with reserved cheese mixture, if desired. 6. Bake nachos in preheated oven until cheese melts, about 5 minutes. Serve immediately with lettuce, sour cream and extra salsa.
Each serving contains 266 calories, 13g
total fat, 5g saturated fat, 0g trans fat, 30mg cholesterol, 684mg sodium, 25g carbohydrate, 6g fiber, 14g protein.
cup Dijon mustard cup cranberry sauce gluten-free wraps* slices gluten-free turkey slices Swiss cheese or dairy-free cheese 3 ripe avocados, peeled, pitted and sliced lengthwise Salt, to taste
6 12 6
1 1 8 1 1 1 3 1 1
1. Whisk together mustard and cranberry

sauce. 2. Lay wraps flat on a baking sheet, cover with aluminum foil and heat in a 350-degree oven for about 7 to 10 minutes. 3. Working quickly while wraps are still warm and pliable, spread cranberry mustard sauce equally over the wraps. Then place two turkey slices on each wrap. Cover turkey with a slice of Swiss cheese or dairy-free cheese substitute. Top the cheese with four avocado slices. 4. Assemble wraps by folding in both
1 1
tablespoon vegetable oil of choice onion, chopped teaspoon minced garlic ounces ground beef (15-ounce) can black beans, rinsed, drained (16-ounce) can refried beans (16-ounce) jar good-quality salsa jalapeno chilies, seeded, minced cup (about 4 ounces) grated sharp cheddar cheese,* packed, optional cup (about 4 ounces) grated Monterey Jack cheese,* packed, optional (7-ounce) bag corn tortilla chips cup shredded lettuce Sour cream or dairy-free sour cream, as garnish Extra salsa, as garnish
*Dairy-free? Substitute gluten-free, dairyfree cheese or omit the cheese entirely. If omitting, bake nachos in preheated oven for five minutes or just until ingredients are warmed through.
Say Cheese!
For gluten-free, dairyfree cheese, check out these companies. Galaxy Nutritional Foods galaxyfoods.com Lisanatti Foods lisanatticheese.com Product ingredients can change. Check labels carefully.
1. Preheat oven to 450 degrees 2. Heat oil in a heavy medium-size

skillet over medium heat. Add onion and garlic. Saut until onion is translucent,
53
in the kitchen
Ask the Chef
LW experts answer your questions about special-diet baking.
Im gluten intolerant but I can eat dairy and eggs. Some of your recipes call for non-dairy milk powder and egg substitutes. Is it possible to use real milk (or even milk powder) and eggs instead of these alternatives? If so, how would the recipe differ? Of course you can use milk and eggs in our recipes! In fact, they're the best choices for gluten-free baking. We try to include substitutions whenever possible because many of our readers have sensitivities to dairy and eggs. Whenever our baking recipes call for eggs or an egg substitute, you will be fine using the number of eggs called for in the recipe. In the rare instance that a recipe calls for only flax gel, you can back that out and use 1 large egg per every cup flax gel. If a recipe calls for both egg replacer and eggs, the egg replacer is being used as a leavening agent. Just replace it with 1 teaspoon baking powder. (More may yield a metallic aftertaste.) If milk of choice is listed as an ingredient, simply use cows milk in the same quantity. If a powdered dairy-free substitute is called for, replace it with the equivalent amount of powdered milk. Beth Hillson Every gluten-free recipe I see seems to use a different combination of flours. Is there any way to make this easier? It can be frustrating and expensive to have to buy so many different ingredients. A basic all-purpose gluten-free flour blend works fine in the majority of recipes. You can purchase a blend at natural food stores and many larger supermarketsor whip
up your own batch using one of the recipes on page 60. I always keep a supply of homemade blend on hand (stored tightly covered in the refrigerator) and use it for most of my baking. For a description of the top gluten-free flours and how to use them, go to LivingWithout.com and click on Flour Power. Beth Hillson Can agave nectar replace honey in a recipe? What about maple syrup? Honey, agave nectar and maple syrup can be used interchangeably. Beth Hillson Is there a formula for substituting honey for white sugar in baking? Replacing sugar with honey is not a onefor-one substitution. The recipe has to be altered to accommodate the fact that youre exchanging a dry ingredient for a liquid. Here are some general rules. Up to one cup sugar, substitute equal amounts. Over one cup, substitute 2/3 cup honey for each cup of sugar. In all instances, reduce the liquid in your recipe by cup for every cup of honey used. Honey is a little acidic, so add teaspoon baking soda for every cup of honey used. In addition, honey causes baked goods to brown more quickly, so you may need to reduce your oven temperature by 25 degrees. Why bother, you might ask? Honey adds moisture to gluten-free baked goods. In addition, it contains nutrients missing in processed white sugar and it metabolizes more slowly than sugar, making it easier on the pancreas. Beth Hillson
Im thinking about putting my daughter on the Specific Carbohydrate Diet (SCD) as Ive heard it may help address autism behaviors. What flours can I use? Only nut flours are allowed on the SCD. That means you can use flours made from almonds, Brazil nuts, cashews, boiled chestnuts, hazelnuts (filberts), macadamias, pecans, pistachios, walnuts and peanuts (actually a legume). To make nut flour, place raw nuts in a clean coffee grinder and process them into a fine powder. Nut flour tends to go rancid rather quickly due to its high fat content. So store unused flour in the refrigerator in a tightly covered container and use it within a week or so. For more about the SCD and other special diets for kids on the autism spectrum, go to LivingWithout. com and click on Food as Medicine. Sueson Vess I heard that salba seeds can be used as a substitute for eggs in baking. Can you tell me how? Salba makes a nice egg substitute, similar to flax meal. To replace one egg, place 1 tablespoon salba seeds in a cup and stir in 3 tablespoons warm water. Allow the mixture to sit for 15 to 20 minutes until thickened. Unlike flax seeds, which must be ground into flax meal to render them digestible, salba seeds dont have to be ground before use. Beth Hillson
Food editor Beth Hillson is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and creator of GlutenFree Pantrys gourmet baking mixes. Food writer Sueson Vess is a chef, food coach and author of Special Eats: Simple, Delicious Solutions for Gluten-Free and Dairy-Free Cooking. LW
Send your questions to Ask the Chef, Living

Without magazine, 800 Connecticut Avenue, Norwalk, CT 06854-1631 or editor@LivingWithout. com. Include your full name, address and daytime phone number. Letters become the property of Belvoir Media Group, LLC and may be published in other media. Submissions chosen for publication may be edited for clarity and length.
Paul Taylor/Digital Vision/Age Fotostock
house call
Iron Works
This mighty mineral fights fatigue
BY CHRISTINE DOHERTY, ND
ron deficiency is the most common nutritional deficiency in the world. The World Health Organization estimates that up to 700 million people suffer from lack of this important mineral. Could you be one of them? If you have celiac disease, you are at risk. (A common manifestation of celiac disease is iron-deficiency anemia.) Vegetarians are also at risk. (People on a strict vegetarian diet have a difficult time maintaining healthy iron levels because vegetable sources of iron are more difficult to absorb than animal sources.) Heavy menstrual periods, pregnancy, any kind of internal bleeding (like ulcers) and certain kidney conditions can also set you up for iron deficiency. Lack of vitamin K can indirectly contribute because it can lead to poor blood clotting, which causes increased bleeding and iron loss. With its profound impact on energy and even mood, iron has a major influence in determining your quality of life. If your body lacks iron, it has too-few red blood cells and the blood cells it does have are pale and small. Depletion symptoms range from pale skin, light nail beds, brittle nails and rapid heart rate to lack of stamina, depression, cognitive confusion and overall fatigue. In cases of severe deficiency, people develop intense cravings, called pica, driving adults to crunch on ice cubes, for example, and children to eat non-food items like chalk, dirt or paint chips. A simple blood test checks for iron deficiency, usually diagnosed as anemia. However, if youve been iron depleted for a long time (often the case for people with undiagnosed celiac disease), you may be suffering from very low iron levels that
wont be detected by the usual blood test. In this scenario, doctors can assess iron levels with a more sensitive blood test, called serum ferritin. Celiac patients should specifically ask for this test if they continue to have low-iron symptoms after a blood test rules out anemia. The foods richest in iron are meat, specifically beef, dark chicken and turkey, and lamb. Molasses is a good vegetable source (one tablespoon contains more iron than a 3-ounce steak), as are teff, amaranth, pumpkin seeds, raisins and prune juice. Absorption is enhanced by eating these items along with foods that contain vitamin C, like citrus juice. Studies reveal that many celiacs are still iron deficient up to a decade after going gluten free. If you have celiac disease, ask your health care practitioner to monitor your ferritin level. Aim for a serum ferritin of at least 45. (Many labs use 10 as a bottom range but people often continue to have symptoms at this level.) If tests reveal your numbers are low, include more iron-rich foods in your diet. You may also want to talk with your doctor about taking an iron supplement. Supplements are often required to reverse long-standing deficiency, especially in at-risk populations. Many iron supplements contain ferrous sulfate, which can cause stomach pain, nausea and constipation, particularly if taken on an empty stomach. Look for iron bys-glycinate, which is better tolerated. In severe cases of deficiency, iron can be administered at your doctors office via a series of injections or IV. LW
Christine Doherty, ND, is a licensed naturopathic doctor who specializes in food allergies and celiac disease. She lives in the Boston area.
Too Much of a Good Thing

Celiac disease is linked to a very rare genetic disease of iron overload, called hemochromatosis. (Symptoms include chronic fatigue and abdominal pain, among others.) People with celiac disease who also have hemochromatosis may not know it because the malabsorption of celiac protects them from accumulating too much ironuntil they go gluten free. As they change their diet, their intestines heal and their iron levels can rise dangerously. Serum ferritin is the best test to screen for iron overload.
alamy
Note that iron excess increases the risk of heart disease and organ damage. Most people, particularly men and post-menopausal women, should not take iron supplements unless prescribed by their doctor. Consult your health care practitioner before taking supplements.
55
Q A
Pediatric allergists answer your questions about food allergies, eczema, epinephrine, flu vaccines and teenage kissing.
Easter Egg Hunt Wed like to dye Easter eggs but our child is allergic to eggs. Any suggestions? Dr. Leo My recommendation is that severely egg-allergic children strictly avoid eggs in all forms. However, we all want children to participate in lifes good experiences as much as possible. There are options: Parents and children can decorate wooden eggs using kid-friendly paints. This is a fun project that creates holiday memories and nice keepsakes. Another idea is to fill colorful plastic egg shells with surprises, a quick and inexpensive project that parents can do in a pinch. Dr. Jain It is not unusual for eczema to worsen during certain seasons, particularly during the winter as dry, cold air can make the skin even more scaly and itchy. Some people have eczema only during the winter. As kids with eczema grow older, they can develop sensitivity to certain allergens found outdoors. Exposed skin that comes in contact with molds or pollens, for example, can set off an allergic reaction on the skin that has your child scratching. Other culprits might also contribute to skin problemssweat in combination with perfumes, detergents or cosmetics can irritate sensitive skin. Be alert to any new products youre using on your childs towels, sheets or clothing or a different soap, shampoo or cleaning item that might be contributing to the problem. Consider having your youngster tested for environmental allergies. That way you know what items are prompting the irritation and you may be able to lessen exposure. Keeping Epinephrine
We mistakenly left our childs EpiPen in
house call
BY HARVEY L. LEO, MD, AND NEAL JAIN, MD
the car for the afternoon on a freezing day. Do we need to replace it? Dr. Leo Yes, you should replace it. Epinephrine, the primary ingredient in self-injected devices like EpiPen and Twinject, is very sensitive to rapid temperature change and should be kept at stable room temperature (between 40 and 100 degrees) for maximum potency. Dr. Estelle Simons at Childrens Hospital of Winnepeg in Canada has studied how time and temperature can decrease effectiveness of this drug. One study revealed that an EpiPen over six months past its expiration date can lose from 25 to 50 percent of its efficacya life-threatening problem should there be a medical emergency! This is why most self-injected epinephrine devices have one- to two-year expiration dates and should be replaced frequently. For
Warm Weather Itch My child has had eczema since infancy. Its always been worse during the winter months but recently its gotten bad in warm weather, too. Whats going on?
allergies affect more than 12 million Americans, including 6 percent of children under the age of three. Allergic reactions can range Food
from mild to anaphylaxis, a serious condition that can cause hives, swelling, nausea, closing of breathing passages and even death. There is no cure, just the strict avoidance of the offending foods. Ninety percent of all food allergies are caused by eight foods: wheat, milk, peanut, tree nuts, egg, soy, fish and shellfish.
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specific details on the proper care of your self-injected epinephrine device, read the instructions that come with the medication. Pucker Up, Carefully Our teenage son with a milk allergy has started dating. Could he have an anaphylactic reaction by kissing someone or holding hands? Should we approach him about personal safety and dating? Dr. Leo Nothing terrifies the parents of an allergic teen more than the idea of their child beginning to date. No matter the food allergy, good hygiene in all daily interactions, including dating, is a must. Teens should be aware of two things: (1) Allergens can be detected in mouth saliva for several hours after ingestion and (2) kissing can transmit allergens across mucous membranes, leading to allergic symptoms. I tell my teen patients that dates should brush their teeth after eating and that my patients should know what their date has ingested before they consider kissing. Also, allergic teens must carry an EpiPen or Twinject and an antihistamine with them at all times when away from home. Parents may find that talking about dating, kissing and other issues related to their childs budding sexuality is difficult and embarrassing. Nevertheless, the discussion is critically important and having a food allergy makes it even more so. Parents should be firm in instilling the importance of medical safety, proper hygiene and responsible personal conduct. (For more about teens and food allergies, go to LivingWithout. com and click on Adolescence and Anaphylaxis.) LW
Harvey L. Leo, MD, is a pediatric allergist with Allergy and Immunology Associates of Ann Arbor and an assistant research scientist with the Center for Managing Chronic Disease at the University of Michigan. Neal Jain, MD, is a pediatric allergist with Dean Health System in Madison, Wisconsin, and an assistant clinical professor of medicine at the University of Wisconsin School of Medicine and Public Health.
iPhone App
Gluten Free NYC
A restaurant guide to New York City
Egg-Free Vaccine My child has been unable to receive either the seasonal flu vaccine or the H1N1 vaccine because shes allergic to eggs. Why cant they make a flu vaccine that doesn't contain eggs? Dr. Jain The influenza vaccine is actually produced in hens eggsthats where the flu virus grows very well. The virus is injected into fertilized eggs, where it multiplies for two to three days and is then harvested. Although the virus is separated from the egg whites before its chemically inactivated, a small amount of egg protein can still exist in the final vaccine. A few companies are developing an influenza vaccine thats grown in cell cultures, rather than in eggs. Initial studies suggest this egg-free vaccine is safe and effective. Pending FDA approval, it should be available for next years flu season.
www.glutenfreeapp.com
Over a dozen restaurants with a GF menu 40+ Restaurants that can accommodate GF requests Plus speciality shops and health food store locations Printed version available More cities to come
Stick It to Me Is there another way to administer epinephrine aside from a shot? Dr. Leo EpiPens, Twinjects and selfdrawing epinephrine kits (Ana-Kits) have been around for about 20 years. Researchers are now working on giving us more choices. Several groups are attempting to deliver epinephrine sublingually (under the tongue). Others are looking at inhaled versions using an MDI (puffer). Some researchers are working to create injectors that are less cumbersome and more portable. These newer devices and delivery methods are still in the research phase and arent likely to be on the U.S. market any time soon.
57
house call
BY KIMBERLEE ROTH
Research Roundup
The latest medical news for people with allergies and food sensitivities
Feeding the Blues Away
Depression is a leading cause of disability worldwide and better strategies to prevent it are sorely needed. Studies have shown that people in Mediterranean countries have lower rates of mental disorders, including depression, than those in northern Europe. Wondering whether diet could offer some protection, researchers at the University of Navarra in Spain looked at the eating habits of over 10,000 subjects who are part of the University's Diet and Lifestyle Tracking program. They assessed participants adherence to a Mediterranean dietary pattern, which includes a high intake of monounsaturated fats (such as those from olive oil), consumption of more legumes, cereals, fruits, nuts, vegetables and fish with fewer meat and dairy products and the moderate use of alcohol. The findings showed that those who most closely stuck to this style of eating had more than a 30 percent lower risk of depression. Researchers aren't sure which parts of the diet may be providing the benefits, and they suggest that the overall pattern of eating may be more meaningful than one component. Perhaps it's a synergistic combination of omega-3 and other unsaturated fatty acids, antioxidants and other plant-based substances, with natural folates and other B vitamins, that together may exert a fair degree of protection against depression, they write. More research is needed, they add.
understand the reasons why, but the findings suggest the importance of early detection and treatment of ADHD, hostility, depression and social phobia in teens to prevent addictive online behavior. The work was published in the October 2009 issue of Archives of Pediatrics and Adolescent Medicine.
Bone Loss in Celiacs

People with celiac disease often have lower bone mineral density (BMD), which can lead to bone problems, including osteoporosis in later years and a higher risk of fractures. Now researchers in Scotland have found that the osteoporosis some people with celiac disease develop is not only due to insufficient absorption of calcium and vitamin D, as scientists have thought. The team discovered that about 20 percent of people with celiac produce antibodies that attack a protein, OPG, that's key to keeping bones healthy. When the antibodies attack OPG, rapid bone loss ensues. Researchers also found that calcium and vitamin D supplements didn't help this type of osteoporosis, but that common drugs used to prevent bone loss did. At the moment, its not possible to test for these antibodies but were working on it, says Stuart H. Ralson, MD, a professor and head of the School of Molecular and Clinical Medicine at Western General Hospital in Edinburgh. We hope to bring a test out in the next 12 to 18 months. The work was published in the New England Journal of Medicine in October 2009. In a separate article published in the journal Nutrition Reviews in October, Brazilian researchers found that the gluten-free diet can lead to a rapid increase in BMD and complete recovery of bone mineralization in kids with celiac disease. In adults with celiac, avoiding gluten can improve BMD but it doesn't
The work was published in October 2009 in the Archives of General Psychiatry.
Internet Addiction and ADHD

The Internet is a trove of information and entertainment for adults and adolescents alike, but studies have found that up to 18 percent of adolescents may be addicted. Researchers in Taiwan set out to learn if certain psychiatric symptoms and conditions could predict the occurrence of Internet addiction and whether the risk factors differed between boys and girls. From a study of more than 2,200 seventh graders in Taiwan, they found that ADHD and hostility were the leading risk factors, with depression and social phobia following. Hostility was the strongest predictor in boys, while ADHD was the strongest for girls. More research is needed to
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usually normalize it. The good news is that with diagnosis and treatment before puberty, kids with celiac can achieve normal peak bone mass levels. Calcium and vitamin D supplements may also help increase BMD in children. The bottom line: Early diagnosis and strict adherence to the gluten-free diet are critical in preventing complications of celiac disease, including lower BMD.
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Watch the Salt and Diet Soda

A diet high in either sodium or artificially sweetened beverages may lead to a decline in kidney function, say researchers from Brigham and Women's Hospital in Boston. The team looked at data from over 3,000 women participating in the Nurses' Health Study, a large, long-running study of multiple aspects of women's health. Their objective was to investigate the impact of sodium and artificially sweetened drinks on kidney function. Researchers discovered that higher consumption of salt was linked to a greater decline in kidney function among women with previously well-preserved kidney function. What they found is consistent with experiments conducted on animals in the past. The team's second study looked at sugar-sweetened drinks and those containing artificial sweeteners. Findings showed double the odds of having faster kidney function decline with two or more daily servings of drinks with artificial sweeteners. No link between sugarsweetened drinks and kidney decline was found. More research is needed to learn the specific mechanisms behind the decline in function and whether the same findings hold true among other populations since study participants were predominantly older Caucasian women. The findings from the two studies were presented at the American Society of Nephrology's annual meeting in San Diego in October 2009. LW
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59
Living Without Pantry SubStitution SolutionS

Milk Replace 1 cup cow's milk with one of the following:
1 1 1 1 1 1 1 cup soy milk (plain) cup rice milk cup fruit juice cup water cup coconut milk cup goat's milk, if tolerated cup hemp milk
GLUTEN-FREE FLOUR SUBSTITUTIONS

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.
All-Purpose Flour Blend

Use this blend for all your gluten-free baking. cup rice flour cup tapioca starch/flour cup cornstarch or potato starch
Each cup contains 436 calories, 1g total fat, 0g
saturated fat, 0g trans fat, 0mg cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein.
High-Protein Flour Blend

This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts. 1 cups bean flour (your choice), chickpea flour or soy flour 1 cup arrowroot starch, cornstarch or potato starch 1 cup tapioca starch/flour 1 cup white or brown rice flour
Buttermilk Replace 1 cup buttermilk

with one of the following:
1 cup soy milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly thickened.) 1 cup coconut milk 7/8 cup rice milk 7/8 cup fruit juice 7/8 cup water
High-Fiber Flour Blend

This high-fiber blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes. 1 cup brown rice flour or sorghum flour cup teff flour (preferably light) cup millet flour or Montina flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch
Self-Rising Flour Blend

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening. 1 cups white sorghum flour 1 cups white rice flour cup tapioca starch/flour 2 teaspoons xanthan or guar gum 4 teaspoons baking powder teaspoon salt
Yogurt Replace 1 cup yogurt with one of the following:

1 1 1 1 cup soy yogurt or coconut yogurt cup soy sour cream cup unsweetened applesauce cup fruit puree
Butter Replace 8 tablespoons (1 stick)

butter with one of the following:
8 tablespoons (1 stick) Fleischmanns unsalted margarine 8 tablespoons Earth Balance (NonDairy) Buttery Spread 8 tablespoons Spectrum Organic Shortening 8 tablespoons vegetable or olive oil
For reduced fat:
Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.
General Guidelines for Using Xanthan or Guar Gum

Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.
l Add teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars,
muffins and other quick breads.

l Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice
items that call for yeast.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.
Eggs Replace 1 large egg with one of

the following:
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder 1 tablespoon flax meal or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.) Egg Replacer, according to package directions 4 tablespoons pureed silken tofu + 1 teaspoon baking powder
Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly.
Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.
Nuts Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut Sunflower seeds Toasted sesame seeds (use only 2 to 3 tablespoons) Crushed cornflakes Crushed crispy rice cereal Crushed potato chips Pumpkin seeds
GLUTEN-FREE DIET
Quick Start Guide
ere is a simple overview of the gluten-free (GF) diet. Not all areas of the diet are as clear-cut as portrayed by this guide. This is intended to be used as a safe and temporary survival tool until additional information can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read labels of food products and determine if a product is gluten free. Celiac disease (CD) is a life-long genetic disorder affecting children and adults. When people with CD eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten in foods may affect those with celiac disease and cause health problems. Damage can occur to the small bowel even in the absence of symptoms. Gluten is the generic name for certain types of proteins contained in the common cereal grains wheat, barley, rye and their derivatives. Research indicates that pure, uncontaminated oats consumed in moderation (up to cup dry oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States. Consult your physician or dietitian before including oats in your diet and for regular monitoring.
Grains allowed
Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Garfava, Sorghum, Quinoa, Millet, Buckwheat, Arrowroot, Amaranth, Teff, Montina, Flax and Nut Flours.
Be a food detective
Call First You can verify ingredients by calling or writing a food manufacturer and specifying the ingredient and the lot number of the food in question. State your needs clearly be patient, persistent and polite. If In Doubt, Go Without Dont eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable. Regardless of the amount eaten, if you have celiac disease, damage to the small intestine occurs every time gluten is consumed, whether symptoms are present or not. Add One New Food At A Time When adding a food item to your diet, introduce only one new food at a time. Listen to your body for adverse reactions before trying a second new food item. Wheat Free Is Not Gluten Free Products labeled wheat free are not necessarily gluten free. They may still contain spelt, rye or barley-based ingredients that are not gluten free. Spelt is a form of wheat.
Grains not allowed in any form

Wheat (Einkorn, Durum, Faro, Graham, Kamut, Semolina, Spelt), Rye, Barley and Triticale.
Foods/products that may contain gluten

Beers, Ales, Lager Breading & Coating Mixes Brown Rice Syrup Communion Wafers Croutons Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood Marinades Nutritional Supplements Pastas Processed Luncheon Meats Sauces, Gravies Self-basting Poultry Soy Sauce or Soy Sauce Solids Soup Bases Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements
Keep in mind
Starting the gluten-free diet before being tested for celiac disease makes an accurate diagnosis difficult.
How about alcohol?

Distilled alcoholic beverages and vinegars are gluten free. Distilled products do not contain any harmful gluten peptides. Research indicates that the gluten-peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten free. Wine and hard liquor beverages are gluten free. Beers, ales, lagers and malt vinegars are NOT gluten free. Gluten-free beers are now available in the United States.
Always read the label
The key to understanding the gluten-free diet is to become a good label reader. Dont eat foods with labels that list questionable ingredients unless you can verify they do not contain or are not derived from prohibited grains. Labels must be read every time foods are purchased. Manufacturers can change ingredients at any time. As of 2006, wheat used in products is identified on the label.
The people with the answers
Celiac Disease Foundation 13251 Ventura Blvd., Suite 1 Studio City, CA 91604-1838 818-990-2354 celiac.org
Gluten Intolerance Group 31214 124th Ave. SE Auburn, WA 98092 253-833-6655 gluten.net
2010 Note: This guide is not meant to be an exhaustive resource.
VISIT LIVINGWITHOUT.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS.

61
CASEIN-FREE DIET Quick Start Guide
casein-free diet has been found to be beneficial for a number of people for a variety of reasons. A glutenfree and casein-free (GF/CF) diet has provided positive results for many people diagnosed with an autistic spectrum disorder, such as autism, Aspergers syndrome, atypical autism and pervasive developmental disorder. Currently, there are no double-blind studies proving the efficacy of the GF/CF diet in autistic spectrum disorders. Several open studies conducted in Europe and the United States do provide strong positive data. There is also voluminous anecdotal evidence on the efficacy of the dietary approach. When removing dairy from the diet, it is vital that adequate calcium and vitamin D be added in the form of fortified milk substitutes or acceptable vitamin and mineral supplements. Guidance from a qualified physician or nutritionist is strongly advised.
Foods that contain casein

Milk Cream Half & Half Yogurt Sour Cream Cheese Butter Sherbet White or Milk Chocolate Ice Cream Ice Milk Creamed Soups and Vegetables Soup Bases Puddings Custard Whey Bovines and you All bovine milk and milk products contain casein.
Casein-free alternatives
Rice, Soy, Hemp, Coconut or Potato-Based Milks Pareve Creams and Creamers Sorbet Italian Ices Ghee (if guaranteed casein free) Coconut Butter Coconut Milk Kosher is good Kosher pareve foods are casein free. Foods certified as kosher non-dairy or pareve are free of dairy proteins.
Be a food detective Always read labels If in doubt, go without

Call food companies if ingredients are suspect.
Foods that may contain casein

Margarine Tuna Fish Dairy-Free Cheese (most brands) Cosmetics, Medicines Lactic Acid Artificial Flavorings Semi-Sweet Chocolate Hot Dogs Lunch Meats Sausage Ghee
The people with the answers

ANDI Autism Network for Dietary Intervention P.O. Box 335 Pennington, NJ 08534-0335 autismndi.com
Dairy free may contain casein Many non-dairy foods contain casein proteins. Avoid foods that contain any ingredient with casein or caseinate.
The GFCF Diet Support Group P.O. Box 1692 Palm Harbor, FL 34682-1692 gfcfdiet.com
2010 Note: This guide is not meant to be an exhaustive resource.
VISIT LIVINGWITHOUT.COM TO PURCHASE WALLET-SIZED CASEIN-FREE DINING CARDS.

personal care
Rub It In
Homemade pampering for sensitive skin
BY JANICE COx
ou can hardly pass by a cosmetic counter these days without seeing the word natural. Back-to-basics is back in style in the beauty industry. Yet when it comes to simple, fresh ingredients that suit delicate skin, nothing beats the personal care products you can whip up at home. Creating your own beauty products is fun and easy to do. Plus, the cost savings is difficult to ignore. Whenever I compare how much I spend on homemade versions versus the cost of commercial products, I am always delighted and amazed. There are definite health benefits to doit-yourself skin care, particularly for those who are sensitive or allergic. You can customize your home-prepared product to meet your specific needs, easily avoiding ingredients that are known allergens. And because you are in control of exactly what goes into it, you can be sure the final result is non-irritating and safe for you. Spring weather may get you thinking about summer tank tops and shortsskin thats been hidden all winter will soon be on display. Heres a simple recipe that you can make at home to nourish and moisturize your skin so its ready for the warm, sunny days ahead. This rich, buttery balm contains just five pure ingredientscocoa butter, coconut oil, olive oil, avocado oil and beeswax. These classic skin-conditioning items are tried-and-true, allergy friendly and guaranteed gentle for sensitive skin. Look for 100 percent cocoa butter in the skin-care aisle of your grocery store or local natural foods market. Coconut oil, olive oil and avocado oil can be found in the cooking oil aisle. Beeswax, usually sold at farmers markets, natural food stores or by individuals involved with honey production, is available in small blocks or rounds. It can be grated for cosmetic use with a standard kitchen grater.
Pure and Simple

Try these natural ways to care for delicate skin. Hydrate Dehydrated skin is more sensitive to irritants. Lock in moisture by applying a rich, natural body oil or cream immediately after showering. Protect Pamper dry, chapped lips with a coat of coconut oil or avocado oil. Scrub To increase circulation and slough off dry, flaky skin, very gently massage a mixture of equal parts raw sugar and light vegetable oil over your body before bathing. Soak To remove thick, dead skin from the bottom of your feet, soak them in a tub of tepid water with one cup vinegar added. Then gently scrub soles with a stiff body brush or natural pumice stone. Renew For a refreshing bath, hang 5 or 6 herbal tea bags under warm running water as you fill your tub. Try mint tea, energizing for both mind and body. Check Avoid harmful allergens by reading the labels of the commercial products you smooth on your skin. Latin names and chemical terms can make it difficult to determine if a product is truly safe. Search on a specific ingredient online or consult your physician. Its better to ask than risk a reaction.
Body Butter
MAKES 4 OUNCES
This is a wonderful allover body cream. 1 2 1 cup grated or chopped cocoa butter tablespoon coconut oil tablespoons light olive oil tablespoon avocado oil or sunflower oil or almond oil 1 tablespoon grated beeswax
1. Combine all ingredients in a saucepan and warm on the stove until they just begin to melt. Or heat ingredients in a microwave on high, about 1 to 2 minutes. 2. Remove mixture from heat and stir until well blended. 3. Pour melted mixture into a clean jar with a tight-fitting lid. Massage a small amount into your skin to condition and moisturize. LW
Janice Cox, author of Natural Beauty at Home (Henry Holt), lives in Oregon.
Sean Prior/Shutterstock
63
Straight Talk Continued from page 16 Sometimes I'm lucky and I find a deli place and ask them to help me out, change their gloves, that sort of thing. So you actually educate the staff at sandwich shops? Yes, this just happened. The people there were very nice. I asked them to change their gloves and not to put my meat directly on the counter or cutting board. Then I stood there and watched them like a hawk. I had a slice of fresh turkey, a piece of cheese, some potato chips, a piece of fruit and I was good to go. Looking back, what do you wish youd known? I wish Id been diagnosed during the blood clot ordeal, ten years earlier than I was. All those brilliant doctors missed it. Then I look back at all the angel food cake I ate, all those Asian dishes with soy sauce.... What are your favorite foods now? Theres so little that we dont eat. Most of our cooking is naturally gluten free. We are definitely meat eaterswe enjoy marinated steaks. Id be lost without my gluten-free soy sauce. I cart that damn bottle around with me everywhere. [Laughs.] I have to tell you that Im encouraged by the gluten-free products out there. Some of them are great. I know what I like and I know what I don't like. My little guy rarely complainsand if somebody was going to complain, it would be the young child, right? What advice would you give others? If you have celiac disease, do not be shy. Tell the people who give you food what you need in the most polite and assertive manner. You really have to fight for yourself and your health. LW
Must-Do's for Newly Diagnosed Celiacs Continued from page 30 prescription, you can heal yourself simply by taking charge and changing a few of your foods. Now don't you feel better already? LW
Jules E. Dowler Shepard, author of The First Year: Celiac Disease and Living Gluten-Free (Da Capo Press), lives in Catonsville, Maryland. She is creator of Jules Gluten Free All Purpose Flour and founder of JulesGlutenFree.com.
Helping Hands
Local support groups offer invaluable assistance. Many are affiliated with national organizations. Contact them for a chapter near you or visit celiac. com for an additional listing. Celiac Disease Foundation celiac.org Celiac Sprue Association csaceliacs.org Gluten Intolerance Group of North America gluten.net
RECIPE INDEx
Breakfast Classic Crepes ................................................ 46 Apple Cranberry Strudel ................................. 47 Bread Brioche Bread ................................................. 46 Entrees Pierogi with Potatoes, Cheese and Onions ..... 48 Pierogi with Mushrooms ................................ 49 Desserts Mocha Chocolate Cake ................................... 23 Egg-Free Mocha Chocolate Cake ................ 24
Mocha Buttercream Frosting....................... 23 Chocolate Ganache Frosting ........................... 24 Flourless Chocolate Almond Cake ................... 24 Clouds of Delight Cookies .............................. 26 Chocolate-Coated Gingersnaps ...................... 26 Chocolate Crunch ........................................... 26 Amore SMores ............................................... 26 Chocolate Strawberries .................................. 26 Sweet Cheese Pierogi with Fruit Compote ...... 49 Mississippi Mud Ice Cream Pie ....................... 49 Boston Cream Pie ........................................... 50 Appetizers and Snacks Simple Stuffed Peppers ................................... 52
Potato Coins ................................................... 52 Mini Cheese Tarts ........................................... 52 Avocado Cranberry Mustard Turkey Wraps ..... 53 Double-Layer Nachos...................................... 53 Living Without Pantry Rebeccas All-Purpose Flour Blend ............. 50 Gluten-Free Flour Blends ............................ 60 Ingredient Substitution Solutions ............... 60 At-Home Spa Body Butter .................................................... 63
Visit LivingWithout.com and sign up for Living Withouts FREE weekly e-recipe.
1-2-3 Gluten Free .............................................. 65 Alcat Worldwide................................................ 41 American Health ........................................... 5, 13 American Celiac Disease Alliance ...................... 50 Blue Diamond Crackers ..................................... 31 Bobs Red Mill ................................................... 43 Celiac Disease Foundation ................................ 35 Chebe Bread ..................................................... 65 Contes .............................................................. 25 Dr. Lucys ........................................................... 21 Edward & Sons Trading Company ..................... 57 Ener-G Foods, Inc............................................... 44
ADINDEx 2010
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Expandex .......................................................... 15 Garden of Life ............................................7-9, 11 Gluten Free NYC iPhone App............................. 57 GlutenFreeVitamins.com ................................... 65 Gluten Intolerance Group ................................. 59 Helco Austrias Finest ........................................ 65 Kame................................................................... 2 Kettle Cuisine. ................................................... 19 Living Without website.................................... 37 Living Without specialty store program............. 65 Marys Gone Crackers ....................................... 67 Namaste............................................................ 36
Naturally Vitamins............................................. 45 Navan Foods ..................................................... 17 Natural Gourmet Institute ................................. 59 Orgran Natural Foods........................................ 68 Pamelas Products ............................................. 35 Picazzos Restaurant ......................................... 47 Posana Caf ...................................................... 36 Salba Smart Natural Products ........................... 65 Silly Yak Bakery ................................................. 65 Spangler Candy ................................................. 51 Tom Sawyer....................................................... 27 University of Chicago Celiac Disease Center...... 24
resources
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65
food for thought
BY DAN KOHLER
Acting Out
Center stage with food allergies
rowing up allergic to wheat and dairy, I lived in a bizarro world where I learned to pretend. I pretended to myself, gorging on allergy-friendly cookies like they were the Queens cake. I pretended to my friends, making excuses for carrying my own food everywhere and for declining invitations. By the time I got to college, I had so many years of acting under my belt, it's no wonder I went into theatre. I'd grown accustomed to my allergies prompting pretense in most social settings (don't get me started on dorm food!) but I never expected they'd cause issues in class. Most actors don't think twice about eating on stage. I, however, am not most actors. During a class performance, I'd hold food in my mouth instead of swallowing. It worked until I had to talk. I was acting on stage and off stage at this point, carrying baggage (food and otherwise) to every rehearsal and party. When people asked about it, I shrugged it off. Back in acting class, we were working on Three Sisters, a Chekhov play. The script specified that my scene partner and I feed each other bread and cheese. Julie knew I couldn't eat either of these, so there was no point in trying to hide. I told her I'd figure out something for myself and then feed her the bread. But she couldn't have bread because of
Passover. She suggested soy cheese for me but I couldn't find any without casein. As a last resort, I said, "Julie, why don't we just cut up some bananas? The audience is far enough awayno one will know what we're eating." That's when she confessed she was allergic to bananas. It was a relief to know I was not alone. We performed the scene with a mixed plate of food, feeding each other carefully. When I walked into auditions, on top of thinking about my voice, my acting, my dancing, my body, my clothes, my fill-in-the-insecurity, I'd also worry about eating on stage. Yet my allergies have no bearing on my talent. Why should they carry such heft in my head? Auditioning to be a Blue Man with Blue Man Group, I avoided talking to the director about my allergies out of fear they would preclude me from the role. Which they did not. The truth is my
allergies have never stopped me from booking a job. So why all the pretending and the lying, the anxiousness about eating in public? It just wasn't worth it. My allergies were only a big deal when I made them a big deal. It was time to change my script. Now when I walk into my kitchen, I bring the rules of the stage with me. What happens when the lights blow out or an actor drops a line? I improvise and roll with it. Same scene when life happens in the kitchen. Want to make a birthday cake for your gluten-free, dairy-free kid? Improvise. Pull out the alternative ingredients and start experimenting. The little speed bumps in life bring out our best and inspire the curtain calls. Ill leave the acting on stage. I don't want to pretend in real life any more. LW
Dan Kohler, formerly a Blue Man with Blue Man Group, lives in New York City. He is founder of renegadekitchen.com. Blue Man Group
Blue Man Productions, Inc.
67
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LivingWithout.

The magazine for people with allergies and food sensitivities

2010 PANOS brands

The magazine for people with allergies and food sensitivities

28 Must-Dos for New Celiacs

A Nose for Trouble

New Products and Books

Ask the Doctor

food for thought

Celebrate romance with a gluten-free, dairy-free chocolate cake, page 22.

February/March 2010 LIVING WITHOUT

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