Gluten is a protein found in certain grains like wheat and spelt. Many people are sensitive to gluten but do not realize it because the effects can be gradual and take many years before any symptoms develop. Because gluten affects nutrient absorption, the immune system, and the nervous system, warning signs of a gluten sensitivity are not limited to the digestive tract. Fatigue, depression, difficulty concentrating, head aches, muscle weakness, certain skin rashes, canker sores in the mouth, anemia, osteoporosis, infertility, bloating, diarrhea, and constipation are just some of the possible symptoms that can be related to a gluten sensitivity. To find out if you are sensitive to gluten, see your doctor for the appropriate lab tests. In the mean time, enjoy the gluten-free pie and have a very Happy and Healthy Thanksgiving.

The recipe makes 1 delicious pie.

Crust:

1.5 bags of gluten-free ginger snaps (Pamela’s or Mi-Del found at The Co-Op and T&C)

3 Tablespoons butter

Filling:

1 can pumpkin (not the pie filling – just plain pumpkin)

1 can coconut milk (you need the regular stuff here – not light)

2 eggs

1 teaspoon cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/2 teaspoon salt

4 Tablespoons maple syrup

Directions:

1. Preheat the oven to 350 degrees.

2. For the crust, crush the cookies in a blender or food processor. Melt the butter and combine well with the crushed cookies. Press the mixture into a pie pan and bake for 10 minutes at 350 degrees. Remove from the oven and allow to cool while you assemble the filling.

3. Increase the heat of the oven to 425 degrees.

4. Blend or food process the pumpkin, coconut milk, eggs (scramble them first), spices, and maple syrup. Make sure they are very well blended. Slowly pour the mixture onto the pie crust.

5. Bake the pie at 425 degrees for 15 minutes, and then decrease the heat to 350 degrees and bake for an additional 40 minutes. Allow it to cool completely and then store in the fridge if you are not ready to eat it right away.

Alternatively, you can bake the filling as a custard and forego the crust.

Pumpkins are a good source of beta carotene (vitamin A), vitamin C, vitamin B2, Vitamin E, potassium, copper, and manganese. Pumpkin seeds are a great source of essential fatty acids, zinc, iron, magnesium, potassium, copper, and manganese. Unlike fortified processed foods and many store bought vitamins, these nutrients are in their natural and complete forms that the body can utilize. There are many other phytonutrients present in pumpkins, such as flavonoids and other carotenoids that are not found in plastic bottles.

Vitamin A and vitamin E are best absorbed if eaten with healthy fats. Olive oil, butter, or coconut milk is great to include with pumpkin dishes. Both vitamins are antioxidants and can help heal many skin conditions. Zinc has a big impact on prostate health, skin health, and immune function. It also plays a major role in the health of the nervous system. Zinc is the most common nutritional deficiency in children. Magnesium and potassium improve heart health and reduce blood pressure.

To prepare pumpkins for recipes wash, cut the top off, and scrap out the seeds and pulp, if starting with a fresh pumpkin. Save the seeds (recipe below). Cut into medium pieces. Then either bake at 350 degrees in a covered container until soft (45 min to 90min depending on the pumpkin) or steam on the stove until soft (30 min).  A fork should enter easily. Scrap out the pumpkin meat and discard the skin. Puree in a blender, food processor, or using a hand held blender. Extra pumpkin puree can be frozen for a short time, three or four months.

From here the pumpkin can be used for soups, curries, stews, breads, pies, and other pastries. There are numerous recipes online to try. Most are quite simple and very tasty.

Roasting Pumpkin Seeds is easy. Preheat the oven to 250 degrees. Rinse and remove pulp by hand. Place the seeds in a bowl and toss in olive oil to coat them. Spread the seeds out on a cookie tray. Sprinkle lightly with sea salt (optional). For added flavor mix any combo of your favorite seasonings: chili powder, garlic powder, onion powder, turmeric, paprika, cayenne, black pepper, etc. This can be mixed in the bowl after the olive oil or sprinkled on top when on the tray. Bake at 250 for 30-45 minutes depending on desired crispness. The longer they are cooked the more likely the essential fatty acids will be damaged.

As Hippoctates said, “Let food be your medicine and medicine be your food.” Some foods we choose to eat can contribute to us becoming sick, and it is not always the obvious ones. Some foods we can choose to eat, such as pumpkin and pumpkin seeds, can help us heal and remain healthy.  

In most cases of ADD and ADHD, it is not caused by a Ritalin deficiency. Ritalin may improve the symptoms of the conditions, but when the drug is stopped the symptoms come back. This is not healing, but symptom management. Looking at the pharmacology of Ritalin, however, can help lead us to the source.

Ritalin is a stimulant. Giving a stimulant to hyperactive kids to calm them may seem counterintuitive, so why does it help? Have you ever gotten really tired while driving and had to do things to try to stay awake: fiddle with the radio, sing loud, bang on the steering wheel, eat, call a friend, drink coffee, etc. Essentially do things to keep your mind active in an effort to maintain focus. It is not much different for these kids.

In some cases the hyperactivity is their body’s way of compensating for a type of fatigue. It is an effort to generate the stimulation they are lacking, but it is not effective enough for them to maintain focus. What these kids are typically lacking is not Ritalin but adequate adrenal function.

The adrenal glands are our stress glands. When we are stressed, they secrete extra hormones to keep us going. A common finding in children with ADD and ADHD is their adrenal glands have been over taxed. The health of the mother prior to conception and through the pregnancy affects the child’s adrenal gland development. If her adrenals were fatigued, she will draw from the baby’s glands as they develop, causing the baby to be born with depleted adrenals. Physical and emotional stress since birth needs to be evaluated.  Eating sugars, starches, and juice can deplete the adrenals as well. Supporting the adrenals AND resolving the cause of the depletion are both essential parts of treatment.

Food is often a major factor in ADD and ADHD. There are the blood sugar spikes and crashes and adrenal depletion from sugars, juices, and starches (breads, pastas, cereals, potatoes, etc.).  Food sensitivities can cause hyperactivity. Food dyes, preservatives, and artificial sweeteners also cause hyperactivity.  A meta-analysis (a study evaluating the validity of existing research studies) published in the Journal of Developmental and Behavioral Pediatrics (2004, Dec; 25 (6)) found artificial food colorings are a contributing factor in ADHD.  The British medical journal The Lancet published a study online in September 2007 that found artificial colors, preservatives, and other food additives increased hyperactivity. These are just two of many studies with the same conclusions. Simply removing these foods from the diet can have a dramatic effect.

There are many other factors that also need to be assessed. Each case is unique. Drugs like Ritalin may be a necessary part of treatment, but they are not the only option.

A study published in the British medical journal The Lancet in 2007 (issue 370 volume 9598) showed common food dyes and the preservative sodium benzoate lead to increased hyperactivity and decreased ability to focus. Excess sugars have the same effect. Many of the foods that end up in kids’ brown bag lunches are loaded with sugars, dyes, and preservatives. If we want our kids to do their best, we need to give them food that will support them in that endeavor.

Avoid packing soda and juices, as they are high in sugars, dyes, and preservatives. The artificial sweeteners in diet sodas are metabolized into neurotoxins. Even natural fruit juices are high in sugars and should be avoided.  Water is the best beverage for kids. There are numerous studies showing dehydration impairs memory. If taste is an issue, try adding a tablespoon of freshly squeezed lemon or lime juice.

Peanut butter and jelly sandwiches are a staple of the brown bag lunch. The name brands of peanut butter (Jiff, Skippy, etc.) and jellies (Welches, Smuckers, etc.) contain high fructose corn syrup (concentrated sugar), dyes, and preservatives. Read the labels and find brands that just contain nuts or fruit. Some stores have machines that grind the nuts into butter on site so you know it is fresh. For a change, try almond or cashew butter. If you really want to make a healthy PB&J, switch to a gluten free bread.

Fruit roll ups and other “fruit” snacks oddly enough do not have fruit in them. They are made from fruit juice concentrate and corn syrup. Both are just concentrated sugars. Plus there are the dyes and preservatives. There is no substitution for fruit. Grapes, cherries, oranges, apples, pears, and melons all make for great lunches. Putting orange wedges in the same container as apple slices will help prevent browning.

Kids love crunchy things. Skip the Doritos, Fritos, and Cheetoes. Try unsalted nuts and seeds. If you are going to give them corn chips, give them blue corn chips as they are not genetically modified.

Making changes from what kids are used to will take some time. Make gradual changes to allow their taste buds to adjust. Do not give up if they initially say they do not like it.

Food marketers are well aware of what drives kids choices. Parents need to use the same tactics. Make it fun. Put the trail mix in colored plastic wrap with a ribbon. Put stickers on the water bottle. Talk up how tasty these foods are and avoid the phrase, “you may not like this but it is good for you.”

Red meat has been demonized as disease causing and bad for our health. Do not bail on the burger just yet. It is true of grain fed and feed lot-raised beef because cows are designed to eat grass. Feeding cows an unnatural diet of corn or soybeans affects the quality of the meat. Grain fed beef has an imbalance in the essential fatty acids making it inflammatory. Chronic inflammation contributes to heart disease, cancer, and other chronic diseases.

Toxins and chemicals are stored in fat cells. Cows exposed to lots of chemicals and pesticides, as in massive feed-lots, produce meat containing toxins and chemicals.  This also contributes to chronic inflammation when we eat it.

Grass fed beef, however, is a health food. It is high in omega 3 essential fatty acids, which are anti-inflammatory. Omega 3 fats help protect against heart disease and other chronic diseases. Organic grass-fed cows have not been exposed to all those chemicals. Be sure to choose grass fed beef or bison for your 4^th of July burger. There are plenty of local ranches raising grass fed only beef and bison. For the best health benefits cook medium rare.

Corn provides several B vitamins, magnesium, and zinc. B vitamins are needed for many processes in the body. Zinc is required for vision, immune function, insulin function, and taste. Magnesium reduces blood pressure, protect blood vessels, and reduce the effects of stress. Unfortunately, corn has found its way into much of our food supply. Too much corn in all its forms, like anything else, is not good for us.

Choose fresh non-GMO corn for the BBQ. To cook, place corn still in the husk on the grill. Cover. They will steam in their own sweet juices. Turn occasionally until husks are charred on all sides, about 15-20 minutes. Let cool for 5 minutes.  Use a hand towel to remove husks and silk to avoid getting burned. Serve warm with butter.

Watermelon is fun to eat, tastes great, and is a good source of vitamin A and vitamin C. Both are antioxidants. Vitamin A is good for the skin and eyes. Vitamin C is needed for immune function, wound healing, iron absorption, and heart health. Watermelon also contains lycopene, magnesium, and potassium. Lycopene is an antioxidant protecting cells. Like magnesium, potassium regulates blood pressure.

Enjoy the rest of the BBQ season.

Sunburns: It is important to get 20 to 30 minutes (depending on skin type) of sun exposure without sun block every day. This ensures adequate vitamin D production. Vitamin D deficiencies increase the risk of colon cancer, breast cancer, prostate cancer, osteoporosis, multiple sclerosis, and other chronic conditions. However, too much sun and sunburns increase the risk of skin cancer. We do not ever want to get burned, but we still need to get our daily sun to maintain our health.

If sunburns do occur topical aloe, comfrey, calendula, witch hazel, or hypericum (St John’s Wort) are all soothing botanicals. A baking soda bath can draw out the heat and calm the inflammation. Add 1 cup of baking soda to a luke-warm bath and stir to dissolve. Soak for 20 minutes. Avoid using soap because it can be drying and irritating to the skin. Also, vinegar packs can help moisturize and sooth burns while minimizing peeling. Soak towels in a solution of half water and half vinegar (white or apple cider) and apply to the affected area. Avoid the eyes and broken skin, as it will burn.

Bee Stings: Applying ice, baking soda packs, or fresh basil topically can sooth the sting. Give homeopathic Apis for swelling, redness, and itching, especially if the area feels better with cold applications and worse with heat or pressure. Dissolve 3-5 pellets under the tongue. The dose is 30 C, which can be bought at most health food stores. Apis homeopathic remedies do not replace the need for an epi-pen if someone is allergic to beestings

Cuts and Scrapes: After cleaning the wounds apply calendula or comfrey salves or tincture. Calendula is antimicrobial and promotes healing. Comfrey reduces inflammation and promotes healing. If cuts and scrapes happen while hiking look for yarrow along the trail. Yarrow is antimicrobial and helps stop bleeding. Roman soldiers carried yarrow soaked in garlic juice to pack in battle wounds. Vigorously rub the leaves between the fingers to release the phytonutrients and moisten with a little water before applying will do just fine for non-battle scrapes and cuts.

Eczema/Atopic Dermatitis: Often the summer heat brings flares of eczema. There are numerous topical options to palliate both dry and moist varieties. While this eases the suffering, it does not address the source of the problem. Most eczema is related to what foods a person is eating or something they are being exposed to in their environment. It is not the same for every person, which is why the details for each individual needs to be evaluated to find the source.

When the UV light of the sun hits our skin it makes vitamin D from cholesterol. Vitamin D is needed to absorb and retain calcium. In addition to being needed for bones and teeth, calcium is also required for muscle contraction, including intestinal and heart muscle, blood clotting and anti-clotting mechanisms, and cell membrane transport and stabilization preventing inflammation.

Vitamin D, as we are discovering, has a lot of other functions in the body besides calcium metabolism.  It helps modulate the immune system and affects cell division, brain function, insulin production, and blood pressure. Vitamin D deficiency has been shown to be a contributing factor in osteoporosis, rheumatoid arthritis, multiple sclerosis, high blood pressure, diabetes, and cancers of the colon, prostate, and breast.  The best source of vitamin D is sunshine contacting the skin.

To get enough of the UV light needed to activate vitamin D, the best time to get sun is between 10 am and 2 pm. Notice this time period is the same period we have been told to stay out of the sun to avoid getting burned by UV rays. It is true, burns and excess sun exposure during this time can cause skin cancer (malignant melanoma, basal cell carcinoma, and squamous cell carcinoma), which we definitely want to avoid. To help avoid the other cancers and conditions previously mentioned hold off on lathering up in the sunscreen until after getting the minimum amount of sun.

Here are some simple guidelines to follow to ensure ample sun without the burn.

• Try to get at least 20 minutes of sun every day.  Sun exposure of the arms and face for 20 minutes a day is enough to produce the Recommended Daily Amount of Vitamin D.
• Do not spend enough time in the sun that you get sunburn.  Repeated sunburns can cause skin cancer.  How much time this is will vary from person to person depending on complexion, time of day, time of year, and distance from the equator, in case you are traveling. Know your limits.
• You may need to work up to 20 minutes.  Start with a shorter time and gradually increase it each day.  If you get a mild sunburn, decrease your exposure time.  This is your tolerance time.
• Your tolerance time most likely will change.   Frequent sun exposure increases UV blocking pigment in the skin, also known as a tan, allowing for more time in the sun without getting burned.
• Use sunscreen or get out of the sun after 20 minutes or you reach your tolerance time to prevent skin cancer.
• Be selective in choosing your sunscreen.  Many sunscreens have toxic ingredients that will be absorbed through the skin.  Real Purity and Aubrey Organics brand sunscreens are good except for those allergic to PABA.  Chae Organics and Colorescience sunscreens are PABA free.  Colorescience sunscreens can be purchased in Bozeman at Sanctuary on S Willson just off Main.

Enjoy some fun in the sun and have a safe summer.

Avocados have gotten a bad rap for being high in fat. They do contain 5 to 22% fat, but it is healthy monounsaturated oleic acid also found in olive oil. Oleic acid has been shown to reduce the risk of heart disease and certain cancers, especially breast cancer.

In addition to the healthy fats, avocados contain antioxidant vitamins A, C and E, as well as B vitamins. They are also high in minerals such as potassium, magnesium, copper, and zinc. Potassium and magnesium help reduce blood pressure and protect heart health. Avocados have more potassium than bananas.

If you are new to eating avocados, look for Haas avocados from California. When they are ripe they will have a dark green to black skin and will be firm to the touch but will yield to gentle pressure. Ripe avos can be placed in the fridge uncut for two to three days. Unripe ones should be stored at room temperature. To ripen place them in a brown paper bag at room temperature until soft, usually 2-5 days. Adding an apple or banana to the bag will speed up the process due to ethylene gas from the fruit.

Simply Delicious Guacamole (Makes 1.5 cups):

Cut 2 Haas avocados, cut in half, remove the pit with a knife, and spoon out the fruit from the skin into a bowl. Squeeze in the juice of one lemon or lime, depending on your preference. Mash the avocados with a fork until only slightly lumpy. Mix in two tablespoons of finely chopped cilantro and a pinch of sea salt. Make guacamole just prior to serving, as avocado will brown within and hour or two.

Homemade Chips:

Preheat oven to 350 degrees. Take corn tortillas from the grocery store, ideally the blue corn because it is not genetically modified, and spread the desired amount on a cookie sheet. Lightly brush with olive oil or butter (2 tablespoons should cover the whole pack). Skip the olive oil/butter for extra crispy chips. Add a dash of sea salt. For that Santa Fe Reds like flavor sprinkle on some paprika, cayenne, and chili powder (about 1/8 of a teaspoon of each). Using a pizza cutter cut the tortillas into wedges. Bake for 12-15 minutes, flipping the chips about half way. Keep an eye on them to make sure they do not burn. Of course, store bought chips will also work well with the guacamole recipe, but they are not as much fun.

Spring is a time to remove stored wastes. Spring-cleaning is not just for our houses, but for our bodies. The liver helps detoxify and clean the body. By eating foods that support the liver we can help eliminate harmful toxins. Artichokes, lemons, and asparagus aid detoxification pathways and liver function.

In addition to supporting liver health, artichokes also benefit the health of the intestinal tract and heart. They are rich in iodine, which is needed to make thyroid hormone. Asparagus contains glutathione, which is an antioxidant used by the liver process toxins into a less harmful form and make them easier to eliminate from the body. Artichokes and asparagus are a spring season foods and it is best to eat foods in season. It helps keep us in tune with natural cycles.

Steamed Artichokes and Lemon Butter Sauce

Artichokes make a great appetizer and are realeasy to make. Cut off the steam and place leaves up in a steamer or large pot with about an inch of water. Steam covered until tender, about 30 minutes. Remove with tongs and place leaves down to drain. After it cools a little, place leaves up on a serving plate. Make sure to have an empty plate or bowl for the finished leaves.

While the artichokes are steaming melt one stick of butter. Squeeze in the juice of one whole lemon. For additional flavor and health benefits, add 1 teaspoon of finely grated lemon zest and stir. Serve in a small bowl for dipping.

If you have never had artichokes before, do not try to eat the whole thing. They are very fibrous and it would take a great deal of determination and discomfort to chew and swallow the entire leaf. Instead, pull a leaf off. Dip the base of the leaf in the lemon butter sauce, and scrap the meaty pulp off between your teeth. Eventually you will get to the softer heart, which is much easier to chew.

Asparagus with Sesame Seeds

When it comes to choosing asparagus, the thinner stalks are more tender. This is more of a culinary distinction than nutritional. Take a bundle of asparagus, rinse, and cut the bottoms off. For thicker stalks take off extra. Place in a glass baking dish with 2 tablespoons of olive oil and toss so the asparagus is completely covered. For extra liver support and flavor add a quarter teaspoon off turmeric. Add just a dash of sea salt then sprinkle on 1 tablespoon of lightly toasted sesame seeds. Bake at 400 degrees for about 8 minutes. Be sure to give the dish a shake every few minutes. When done, squeeze on the juice from one lemon.

Have a healthy and happy spring. Get all your cleaning done and plans ready for summer. Savor each flavorful bite life has to offer.

Garlic, onions, asparagus, broccoli, cauliflower, kale, Brussels sprouts, cabbage, turnips, beets, beet greens, chard, spinach, arugula, collard greens, nettles, and mustard greens all support liver function and detoxification.  Spices to add to your spring dishes include rosemary, basil, ginger, turmeric, and curcumin.  Fresh squeezed lemon juice added to dishes or water and lemon zest in salad dressings are also very beneficial.  Lamb and liver are the meats of choice to add to this bounty honoring the liver.

Just as important as eating these foods is relieving the burden on the liver by reducing its work load.  Go easy on the alcohol.  Reduce or eliminate coffee, sugars, starches, soda, fried foods, and processed foods.  Artificial sweeteners and food preservatives are chemicals, not food.  They provide no nutritional benefit and are a source of strain on the liver.  It is best to eat foods in their natural form.   If it has a long shelf life or has ingredients you cannot pronounce or visualize it is better for your health not to eat it.

Also, watch out for chemical packed lotions, make-up, and skin care products.  Our skin is not an impenetrable barrier.  Many chemicals found in common skin and beauty products are absorbed through the skin and must be dealt with by the liver.  Castor oil packs to the belly and dry skin brushing can also facilitate liver detox and waste elimination.