Many of us want to implement nutritional meals, snacks and food into our diets. However, often we are unable to find a good resource that explains how to incorporate a healthy nutritional approach to our diet. Two local Washington authors, Alissa Segersten and Tom Malterre, created an excellent recipe book. They lay out, in an easy to read format, how to incorporate new foods into your food program. This book is excellent for people with food sensitivities or allergies and also has excellent options for kids. You can purchase this book through our office or for more information please visit www.WholeLifeNutrition.net.

Below I have included 3 different recipes for your sampling pleasure to get a taste at what this book has to offer! Please enjoy!

BROWN RICE CRISPY TREATS: **Dr. Denniston’s Favorite**

Ingredients:

• 2-3 tablespoons virgin coconut oil
• 1 cup brown rice syrup
• ¾ cup almond butter or unsalted peanut butter
• 1 teaspoon vanilla
• 6 cups Brown Rice Crispy Cereal

Optional Ingredients:

• ¼ cup sesame seeds
• ½ cup pumpkin or sunflower seeds
• ½ cup chopped nuts (cashew, almond, walnut)
• ½ to ¾ cup raisins or dried cranberries

Optional Topping:

• Organic dark chocolate

Ingredient Tip:

• If you are gluten sensitive then be sure to use a rice crisp cereal that is gluten-free, as some brands do contain barley malt which contains gluten.

1. Put coconut oil into a medium-sized saucepan and heat over medium heat. Add brown rice syrup and almond or peanut butter. Heat until tiny bubbles form, stirring constantly with a wire whisk. Immediately take the pot off the heat and add the vanilla. Stir again.

2. Place brown rice crispy cereal into a large bowl and add any of the optional additions. Pour the hot rice syrup mixture over it. Immediately mix together with wooden spoon.

3. Pour mixture into a 9×13 inch pan and press mixture flat. You may need to place a little coconut oil or water on your hands to the mixture won’t stick to them.

4. If you would like to add the chocolate topping, then take desired amount of dark chocolate and place into a heavy-bottomed saucepan over very low heat. Heat until completely melted, stirring occasionally. Then pour over top of crispy treats, spreading evenly with the back of a spoon. Sometimes I top half of the pan with chocolate and leave the other half plain. Cool completely before slicing into bars.

• Makes about 15 squares

CHEWY CHOCOLATE CHIP COOKIES:

Ingredients:

• 1/3 cup softened virgin coconut oil
• ¼ cup maple syrup or agave nectar
• 2 tablespoons whole cane sugar
• ¼ teaspoon sea salt
• 2 teaspoons vanilla
• 1 cup brown rice flour
• ¼ cup tapioca flour
• ½ to 1 cup raw cashews, ground
• 1 teaspoon baking powder
• 1 teaspoon xanthan gum
• organic chocolate chips, optional

1. Preheat oven to 350 degrees F.

2. Place coconut oil, maple syrup, sugar, sea salt and vanilla into a medium bowl and blend on high with electric beaters for about 2 minutes.

3. Place cashews into a coffee grinder and grind until finely ground.

4. In a separate bowl, mix together the brown rice flour, tapioca flour, coconut, ground cashews, baking powder and xanthan gum. Pour the wet ingredients into the dry and mix together with an electric mixer until well combined. Add water, one tablespoon at a time, if mixture seems to dry. Fold in chocolate chips if desired.

5. Grease cookie sheet with coconut oil. Form dough into balls then gently flatten between the palms of your hands. Place on the cookie sheet. Bake for 12-15 minutes. Cool on a wire rack. Cookies will be somewhat crumbly when hot and will harden as they cool.

• Makes 1 dozen cookies

WHOLE ROASTED ORGANIC CHICKEN with lemon and herbs:

Ingredients:

• 1 whole organic chicken, 3 ½ to 5 pounds
• 1 small onion, chopped
• 3 gloves garlic, chopped
• 2 stalks celery, chopped
• 1 small lemon, cut into chunks
• handful of fresh parsley, chopped
• ¼ cup chopped fresh herbs (rosemary, thyme, marjoram)
• 1 tablespoon extra virgin olive oil
• 2 teaspoons Herbamare or sea salt

1. Preheat oven to 450 degrees F. place chicken in a clean sink and rinse, inside and out. Then place in a 9×13 inch glass baking dish.

2. In a small bowl, mix together the remaining ingredients. Place some of the mixture into the cavity of the chicken and the rest sprinkled around the chicken on the bottom of the pan. Add about ½ inch of water to bottom of pan. Sprinkle the top of the chicken with Herbamare or sea salt, freshly ground black pepper and some extra virgin olive oil.

3. Place chicken into preheated oven and roast at 450 degrees F for 15 minutes; this seals in the juices. Turn down heat to 325 degrees F and continue to roast for 1-1 ½ hours or until juices run clear. Baste throughout cooking in time to keep moist.

4. To test for doneness, pull the thigh away and check for clear juices. If they are still a little pink, then the chicken needs more time. You can also use a meat thermometer to test for doneness. Insert it at the thickest part of the thigh, it should read about 180 degrees F when fully cooked.

5. When chicken is done, place onto a platter to carve. Pour juices from pan through a strainer and into a small pot. Whisk about 2 tablespoons of arrowroot powder with a little cold water in a small bowl then add to the juices and whisk together. Simmer over low heat while whisking until the gravy thickens. Add salt to taste.

• Serves 4 to 6

H.O.P.E
The HOPE formula is a daily nutritional program that gives you the foundation for great digestive health. Whether you have digestive difficulties or just want to maintain good digestion, this 4-part nutritional program can help you optimize your health.

H-HIGH FIBER
Fiber can improve digestive function, help lower heart disease risk, help reduce cancer risk and help you lose weight. In addition, fiber helps to maintain healthy cholesterol levels and maintain normal blood sugar. Nearly every poorly functioning digestive tract will benefit from an increase in fiber. When fiber enters the digestive tract, it interacts with the other goods and substances you consume. Toxins you ingest, that might otherwise be absorbed, are ushered out of the body. In addition, the beneficial bacteria (probiotics) living in your digestive system which boost your immunity, feast on fiber and multiply to your benefit.
Experts recommend 25-35 grams per day. That’s equivalent to up 15 servings of fruits, vegetables or grains. The best way to receive your fiber is through your diet. If you don’t eat that many servings, make sure that you take a fiber supplement that contains a natural balance between insoluble and soluble fiber. This means it is formulated with the same insoluble (75%) to soluble (25%) ratio that fruits and vegetables typically provide. Each type of fiber is important to your health. Soluble fiber, which dissolves in water, helps to absorb intestinal and liver toxins. Insoluble fiber is roughage that sweeps the colon free and promotes regular bowel movements. The easiest way to mimic the natural balance between soluble and insoluble fiber is by taking a flax based fiber. Flax provides roughly the same natural balance found in a health diet. Avoid fiber supplements containing psyllium which provides the opposite of natural balance. Always try to choose organic fiber sources, whether it is from fruits and vegetables, sprouted grains or fiber supplements. Add ground flaxseed to your leafy green salads to enhance your fiber intake.

O-OMEGA 3 OILS
EFA’s are a form of polyunsaturated fat (good fat). They are essential for optimum immune and nervous system function, digestion, circulation and metabolism. They nourish tissues such as the brain, heart, eyes, kidneys and promote brain health and development. EFA’s aid in healthy hormone balance and promote a positive mood. The three types of EFA’s are; Omega 3, Omega 6 and Omega 9. All three are vital; however, we are most deficient in Omega 3.
It is recommended that at least 2 grams of Omega 3 oils be consumed per day. {Omega 3 (EPA’s and DHA’s) both of which are found primarily in oily, cold water fish such as; tuna, salmon, mackerel, halibut and herring. The third type of Omega 3 is ALA and is found in dark leafy green vegetables such as; walnuts, flaxseed oil and certain vegetable seed oils.}
ALA is the easiest to implement in the diet. EPA’s and DHA’s are the most difficult to implement as both are obtained primarily from fish. The unfortunate truth is that there is significant evidence showing that many fish are contaminated with mercury and, as a result, can be harmful if eaten regularly. The easiest and safest way to make sure you are ingesting the recommended amount of Omega 3 oils is to use a high quality fish oil supplement. The major advantage of this is the purification techniques that are used in some Omega 3 supplements to insure that they do not contain mercury, PCB’s and other contaminants. The other advantage of a fish oil supplement is cost. It is actually cheaper to implement the supplemental form into your diet than it is to eat salmon every day. The most important ingredient, when considering a fish oil supplement is Lipase. Lipase is an enzyme that helps to digest fats and therefore maximizes the absorption of the Omega 3’s. (An excellent high quality, pharmaceutical grade fish oil is supplement is Omega Sufficiency by Innate Choice.

P-PROBIOTICS
The definition of Probiotics is “For Life”. Probiotics are live microorganisms within the digestive tract. They are beneficial bacteria meaning that they confer a health benefit to their host. Probiotics maintain healthy immunity and create an “unfriendly environment” for potentially harmful bacteria and yeast. They promote healthy colon cells, digestion, regularity and intestinal detoxification. Probiotics make use of essential nutrients that would otherwise pass through the body undigested.
It is essential to maintain a healthy balance of Probiotics. The two most prevalent are Lactobacillus and Bifidobacteria. Your intestine contains both good and bad bacteria. A healthy bacterial balance is 80% good bacteria and 20% bad bacteria. If the balance is off, your health can suffer. The consequences of an imbalance include; diarrhea, excessive gas, yeast overgrowth, weakened immunity, lactose intolerance, poor digestion, complex carbohydrate intolerance and skin disruptions.
There are two considerations to take into account when choosing a quality Probiotic. First, the formula should contain Lactobacillus and Bifidobacterium. Lactobacillus is found primarily in the small intestine while Bifidobacterium is most prevalent in the large intestine. Choose the Probiotic formula that contains high amount of both in order to support both the small intestine and large intestine. Second, as we age, the Probiotic population in our intestine decreases. It is important to increase Probiotic intake by choosing an age specific supplement. (A suggested Probiotic source is Probiotic Sufficiency by Innate Choice.)

E-Enzymes
Enzymes are protein-based substances that are essential for every function in the human body. In the digestive systems, enzymes break down food into the nutrients that feed the body. If you do not have enough enzymes, the digestive process will suffer as will the health of your body as a whole. Enzyme production occurs naturally within the body as well as during consumption of raw foods. Unfortunately, many foods are depleted of their natural enzymes, through processing and cooking. In addition, enzyme production decreased as we age. Without the essential enzymes for proper digestion, the body is unable to break down the necessary absorbable nutrients and we are unable to receive the benefit of the foods we eat. Poor digestion presents in a variety of ways; bloating, gas, heartburn and fatigue after eating. If you are experiencing these symptoms, it is likely that you have too few enzymes to properly digest the food you are eating.
Two rules should be applied when choosing a quality enzyme supplement. First, the enzyme should be plant based. Second, the enzyme should contain a variety of enzymes in order to digest every type of nutrient we eat in our food including; fats, starches, dairy, plant, vegetable material (cellulose) and sugar. Each nutrient type is digested best by specific enzymes that are designed to break that nutrient down. PCC and Whole Foods both have excellent sources for enzymes.

* Article information taken from Brenda Watson’s HOPE formula. Downloadable starting guide can be obtained at: http://www.brendawatson.com/library/attachment-library/HOPEGSguide.pdf

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Human diets have changed substantially over the decades. Unfortunately, many of the changes have been to our demise. Todays diets are high in saturated fat, loaded with preservatives, are often super-sized portions, and contain poor produce quality to name a few. Each has played a part in increasing rates of obesity, cancer, heart disease, diabetes, chronic pain, inflammatory diseases, chronic headaches, among many other health issues. There is an overwhelming amount of evidence that supports how significantly poor food choices can have an adverse effect on our health and well being. Simply put, we are in charge of our diets. We can make the choices to consume foods that will be beneficial to our body’s physiology and our good health. What happens when we think we’re making the appropriate food selections but we continue to experience symptoms such as poor digestive, chronic pain, head fog, and neurological issues such as depression and anxiety. It is possible that you may be suffering from a food sensitivity.

Food sensitivities and allergies are more common than we are aware of. A food sensitivity can occur when the immune system perceives a certain protein in food as being a threat to the body. The immune system responds by releasing inflammatory chemicals to “fight off” the invador. Normally, this response is what keeps us safe from illness and infection. Unfortunatly, repetitive consumption of the food’s allergenic properties enable this process to occur again and again, with no chance for the body to recover. Inflammation throughout the body leads to a variety of symptoms and illnesses. You may have symptoms of food sensitivities that you are unaware of, or that you have come to accept as “just a part of your immune system dysfunction”. The following are common conditions that can be associated with a food sensitivity or allergy:

Acid reflux
Constipation
Diarrhea
Chronic headaches
Migraines
Sinus problems
Arthritis
Eczema
Asthma

Irritable Bowel Disease
Chronic Fatigue
Hypothyroidism
ADD/ADHD
Type 1 Diabetes
Gallbladder problems
Osteoporosis
Dementia
Multiple Sclerosis

Gluten, dairy, and eggs are some of the most common foods that people can be sensitive to. Unfortunatly, these ingredients are abundant in our diets.

Gluten is a protein found in wheat, spelt, kamut, barley, and rye. Immune systems of those who have a gluten sensitivity perceive gluten antigens as a foreign invader and activate an inflammatory immune response. This response causes destruction of the intestinal wall and leads to an inability to adequately absorb nutrients from food. This can lead to malnutrition issues such as anemia and osteoporosis. Worse yet, gluten is everywhere in our food supply! Baking powder, pasta, cottage cheese, soy sauce, beer, marshmallows, even stamp adhesives and envelopes. You can view lists of gluten containing foods at www.celiac.com. For more information on gluten sensitivity, visit www.celiac.nih.gov.

Symptoms associated with gluten sensitivity:

Gas
Recurrent abdominal pain and bloating
Chronic diarrhea
Nausea with or without vomiting
Acid reflux
Weight loss or weight gain
Fatigue
Unexplained anemia
Bone or joint pain
Osteoporosis/Osteopenia
Behavioral changes
Tingling or numbness in the legs (from nerve damage)
Muscle cramps
Seizures
Missed menstrual periods (from malnutrition)
Infertility or recent miscarriage
Delayed growth
Failure to thrive in infants
Pale sores inside the mouth (Apothous Ulcers)
Tooth discoloration or loss of enamel

Dairy is a common sensitivity. We are the only species who, for years, have consumed the milk of another species. Human milk and cow’s milk have an entirely different chemical makeup and because humans were never intended to ingest cow’s milk, we lack the proper enzymes to properly digest dairy products. Worse yet, cow’s milk is known to possess 30 antigenic primary properties. Despite all of this information, dairy has become known and is advertised as the “elixer of health” for strong bones and muscles. Many of us began consuming dairy products at a very early age. In addition to the symptoms of lactose intolerance (inability to digest lactose) there are a multitude of other adverse reactions that have been linked to dairy consumption.

Symptoms associated with dairy sensitivities:

Gas
Abdominal bloating/pain
Diarrhea
Constipation
Gastrointestinal bleeding
Anemia
Nausea and vomiting
Acid reflux
Chronic headaches/migraines
Joint pain/arthritis
Rhinitis
Ear infections
Hay fever
Asthma
Eczema
Depression and mood swings
ADHD
Bed wetting in children

Eggs have long been known to be an allergen in children. Most sources recommend that eggs not be introduced into the diet until the age of 2 years. The proteins in the eggs are the culprit of allergic responses. Unfortunately, eggs are in most processed foods in our diets, pastries, pastas, processed meats, some margarines, candy, ect, but can also be hidden ingredients in lotions, shampoos, vaccines, and medications. You may find eggs referenced as Albumin, Globulin, Livetin, Lysozyme, and Lecithin.

Symptoms associated with egg sensitivity:

Abdominal bloating and pain
Diarrhea
Constipation
Nausea and vomiting
Chronic headaches
Migraines
Rhinitis
Asthma
Dermatitis
Eczema
Hives
Itching of the mouth and tongue
Wheezing

Sensitivities to all or even one of these foods may seem overwhelming. The though of illiminating these foods may seem impossible. No so! Todays grocery stores, like Whole Foods, PCC, and Fred Meyer provide many options for gluten, dairy, and egg free diets. Some of the information contained in this article was extracted from the second edition of The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre. This book is an excellent source of information on food sensitivities and is loaded with recipes to help your quest to eliminate your food sensitivity related health issues.

Sarah Deam, DC