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BY MICHAEL ROIZEN, M.D.,AND MEHMET OZ, M.D. King Features Syndicate, Inc.
Americans spend a whopping $10.5billion a year on gluten-free foods, in-cluding calorie bombs like zero-glutencakes, pizza, fast-food fries and, newthis year, gluten-free, chocolate-chipGirl Scout cookies. But even as foodmarketers cater to the craze with somany unhealthful products, you shouldtune in to the fact that there are realbenefits from reading the labels andgoing gluten-free or easy on gluten.(Hint: You’re going to want to dump allthat processed, refined flour that showsup in cereals, breads, snacks and frozenmeals in favor of tasty, nutrition-packedalternative grains and grain-like foods.)
What started this trend was the real-ization that at least 1.8 million Ameri-cans have celiac disease (it wasunderdiagnosed for a long time) — anautoimmune disorder triggered by amistaken immune system reaction togluten proteins found in wheat, barleyand rye. If gluten is eaten, the reactioncauses damage to the small intestineand malabsorption of nutrients, andcan lead to osteoporosis, brain fog andother complications.
Another 18 million of you may havea gluten or wheat sensitivity that trig-gers headaches, tiredness, inflamma-tion, joint pain and digestivediscomfort. There’s no test for this kindof intolerance. But if you’ve given upgluten and feel better, then stick with it.And the rest of you? Whether glutenmakes you feel bad or not, you can ben-efit from trying these amazing gluten-free strategies.
Replace some grains with veggies.Long before gluten-free foods hit themainstream, people who avoided G-
packed grains hit on a smart move:They ate sandwiches on slabs of lettuceinstead of bread, served an extra veggiewith dinner instead of rolls, and ladledpasta sauce over spaghetti squash orother veggies instead of noodles. Re-placing refined grains (white bread,rolls, pasta, cereals) with veggies is agreat way to get more fiber, vitamins,minerals and cell-protecting phyto-chemicals — and cut calories at thesame time. (We think this is one reasonwhy people who go G-free feel great andlose weight.)
Munch a new grain. You can hit yourwhole-grain quota (we recommendthree to four servings a day) with deli-cious alternatives that deliver uniquenutrition profiles. Tasty alternatives in-clude:
Quinoa: Safe for people with celiacdisease, this delicious side dish actu-ally comes from the same vegetablefamily as beets and spinach. But itlooks and eats like a grain, thanks to itstiny seeds packed with protein, fiber, Bvitamins and iron. Quinoa has a mild,nut-like flavor, cooks up in 15 minutes,and is delicious with stir-fries, pairedwith chicken or fish, or as a base for
your famous, secret-recipe spaghettisauce.
Millet: In Chinese, the words for mil-let and mouth together make the word“harmony,” a nod to this grain’s popu-larity. Rich in polyphenols and in mag-nesium, millet cooks in 25 minutes. Itsfluffy texture makes it a natural in pilafsor as a hot breakfast cereal. Toss it insoups and stews, or bake into bread,too.
Buckwheat: Like quinoa, buckwheat(also known as kasha) isn’t a true grain.It has long been prized in great cuisinesaround the world — as kasha in EasternEurope, soba noodles in Asia, even inFrench pancakes. It contains blood-sugar-friendly soluble fiber, plus slow-digesting starches that help protectagainst colon cancer.
Amaranth: These tiny, protein-packed seeds cook in 15-20 minutes andnever lose their crunch. They “pop” inyour mouth, revealing a creamy texturewithin. Rich in protein, amaranth helpscontrol cholesterol, too. Amaranth re-leases lots of starch as it cooks, creat-ing a porridge-like consistency. Dependon this grain for breakfast, or add it tobaked goods or soups.
Sorghum: Yup, you can eat it.Sorghum is packed with protein, ironand fiber. Widely eaten in India andAfrica, you’re most likely to find it hereas flour. Its starches digest slowly,which helps keep blood sugar lowerand steadier — a good deal if you add itto healthy muffin or bread recipes!
———Mehmet Oz, M.D. is host of “The Dr.
Oz Show,” and Mike Roizen, M.D. isChief Wellness Officer and Chair of Well-ness Institute at Cleveland Clinic. Tolive your healthiest, tune into “The Dr.Oz Show” or visit www.sharecare.com.
© 2014, Michael Roizen, M.D.and Mehmet Oz, M.Dand Mehmet Oz, M.D
Monday, 3.24.14ON THE WEB: www.yankton.net
NEWSROOM: [email protected] PRESS DAKOTAN P A G E 5
life
CALENDARC O M M U N I T Y
OZ AND ROIZENDr. Mehmet Oz and Dr. Michael Roizen
The COMMUNITY CALENDAR appears each Monday and Thurs-day. Contributions to this list of upcoming events are welcome andshould be submitted two weeks before the event. Submissions MUSTbe typewritten or legibly printed and include the name and phonenumber of a contact person. Send items to P&D Calendar, 319 Wal-nut, Yankton, SD 57078, or email to [email protected].
MONDAYLine Dancing, 9:30 a.m., The Center, 605-665-4685Exercise, 11 a.m., The Center, 605-665-4685Daily Reprieve, noon, open meeting non-smoking, 1019 W 9th
St.Interchange, noon, Minerva’s Bar and Grill, 605-660-8849.Cribbage, 1 p.m., The Center, 605-665-4685Pinochle, 12:45 p.m., The Center, 605-665-4685Whist, 12:45 p.m., The Center, 605-665-4685Hand & Foot Cards, 1 p.m., The Center, 605-665-4685River City Harmony Sweet Adelines, 6:30 p.m., First United
Methodist Church, 11th and Cedar, 605-661-7162Divorce Care, 7 p.m., Calvary Baptist ChurchDivorce Care For Kids, 7 p.m., Calvary Baptist ChurchDaily Reprieve, 7 p.m., closed meeting non-smoking, 1019 W 9th
St.
TUESDAYTable Tennis, 8:30 a.m., The Center, 605-665-4685Yankton Community Forum, 8:30 a.m. coffee, 9 a.m. meeting at
Hillcrest, 605-664-5832Quilting, 10 a.m.-3 p.m., The Center, 605-665-4685Billiards, 10 a.m., The Center, 605-665-4685Weight Watchers, 10:30 a.m., 413 W. 15th Street. Weigh in 1/2
hour before.Explore the Bible, 10:30 a.m., The Center, 605-665-4685Yankton Alanon, noon, non-smoking session, 1019 W 9th StreetNurse, 12:30-3:30 p.m., The Center, 605-665-4685Pinochle, 12:45 p.m., The Center, 605-665-4685Wii Bowling, 1 p.m., The Center, 605-665-4685Bingo, 7-9 p.m., The Center, 605-665-4685. (Open to the public)Open Billiards, 7-9 p.m., The Center, 605-665-4685Yankton Alcoholics Anonymous STEP Sessions, 7 p.m. and
8:30 p.m.. 1019 W. 9th St. Vermillion Unity Alcoholics Anonymous, 7:30 p.m., closed
session, Trinity Lutheran Church at 816 E Clark St. Vermillion.Vermillion Alcoholics Anonymous, 8 p.m., non-smoking closed
session, 16 1/2 Court St. Vermillion
WEDNESDAYLine Dancing, 9:30 a.m., The Center, 605-665-4685Nurse, 10 a.m.-noon, The Center, 605-665-4685Exercise, 11 a.m., The Center, 605-665-4685Daily Reprieve, noon, non-smoking open session, 1019 W. 9th
St.Whist, 12:45 p.m., The Center, 605-665-4685Partnership Bridge, 1 p.m., The Center, 605-665-4685SHIINE, 1-4 p.m., The Center, 605-665-4685Yankton Alcoholics Anonymous, 7:30 p.m., non-smoking ses-
sion, 1019 W. 9th St.Springfield Footprints, 7:30 p.m., non-smoking open session,
Catholic church, Springfield
THURSDAYTable Tennis, 8:30 a.m., The Center, 605-665-4685Wii Bowling, 9:30 a.m., The Center, 605-665-4685 Quilting, 9:30 a.m.-3 p.m., The Center, 605-665-4685Billiards, 10 a.m., The Center, 605-665-4685Yankton Sertoma, noon, Pizza Ranch, 605-661-7159Daily Reprieve, noon, non-smoking open meeting, 1019 W 9th
street.Avera Sacred Heart Hospital Toastmasters, noon, Benedictine
Center; open session 605-665-6776Pinochle, 12:45 p.m., The Center, 605-665-4685Dominos, 1 p.m., The Center, 605-665-4685Weight Watchers, 4 p.m., 413 W. 15th Street. Weigh in 1/2 hour
before.Weight Watchers, 5:30 p.m., 413 W. 15th Street. Weigh in 1/2
hour before.Take Off Pounds Sensibly (TOPS #SD 45), Weigh-in 5:30-6:30
p.m., meeting 6:30-7:30. RTEC building, 1200 W. 21st St. For moreinformation call 605-665-3738 or 667-9274.
Yankton Area Banquet, 6 p.m., United Church of Christ, Fifthand Walnut
Celebrate Recovery, 7 p.m., Calvary Baptist Church, Youth Room#4, 2407 Broadway, Yankton, 605-665-5594
Freeman Alcoholics Anonymous, 8 p.m., non-smoking closedmeeting, City Hall, 3rd and Poplar, Freeman.
Yankton Alcoholics Anonymous, 8:30 p.m., open session, 1019W 9th St.
Yankton Alanon, 8:30 p.m., 1019 W 9th Street
Yankton Mall
HARLEY HILLTJ and Kari Smith of Mis-
sion Hill announce the birth oftheir daughter, Harley Anne,born March 13, 2014 at 1:46p.m. She weighed 6 pounds, 5ounces and was 19 inches long.
Harley joined big sister Ten-ley, 2 years old.
Grandparents are Tim andMelanie Smith of Lake Crystal,Minn., and Ronnie Bergemannof Lake Crystal, Minn.
Great-grandparent isDavid Meier of Sebring, Fla.
B I RT H DAYS
FRED BRANAUGH Fred
Branaugh ofYankton willcelebrate his90th birthdayon April 1,2014. His fam-ily is request-ing a cardshower.
Greetingsmay be sent to: FredBranaugh at Sunrise Apart-ments, #132, 2015 GreenStreet, Yankton, SD 57078.
SHIRLEY BOGUEShirley Bogue will cele-
brate her 95th birthdayMarch 28, 2014.
Her family requests acard shower. Greetings maybe sent to: 55075 897 Rd. Lot82, Hideaway Acres, Crofton,NE, 68730.
MARGARET HEARDMargaret
Heard will cel-ebrate her80th birthdayon March 27,2014. Pleasesend birthdaygreetings toher at PO Box473 Tea, SD57064. Mar-garet lives at the LennoxGood Samaritan Center andwelcomes visitors.
TILLIE KNODELTillie Knodel of Scotland
will celebrate her 106thbirthday on April 1, 2014.Well-wishes may be sent to:Good Samaritan Center, 130Sixth St., Scotland, SD 57059.
WILLIAM UHINGWilliam
Uhing ofYankton willcelebrate his80th birthdayon April 1,2014. A cardshower is re-quested.Greetingsmay be sent to: 1010 AprilLane, Yankton, SD 57078.
CLARA SAMPSONClara
(Lang) Samp-son will cele-brate her102nd birth-day on March28, 2014, sur-rounded byfamily. She re-quests nogifts. Cardsmay be sent to 1303 SummitYankton SD, 57078
Branaugh Heard Uhing
B I RT H S
Run For Your Life 5KSet For March 29
VERMILLION — Theeighth annual Run For YourLife 5K Race will be held Sat-urday, March 29, in Vermil-lion, starting at the LeeMedical Building,
Registration begins at 9a.m. with the racing startingat 10 a.m.
For more information,visit http://www.allsportcen-tral.com/EventInfo.cfm?Even-tID=57416/. You can alsocontact Ethan Young at (605)212-5925 [email protected]/.
Gluten-Free Foods Worth Eating
Author Presentation
SUBMITTED PHOTOAuthor Sara Whitley visited her former first grade classroom andteacher, Mrs. Becker, at Beadle School. She spoke to 68 firstgraders about her dreams of becoming an author. Sara broughtover 20 handwritten and illustrated books that she had writtenthroughout her elementary, middle school, and high school years.She also brought copies of her books published by Tate PublishingCo., entitled: Another Ending and An Open Window. Sara is cur-rently a student at the University of Sioux Falls and is writing herthird book!
USD
Beacom School OfBusiness Ranked ‘Best for
Vets’ By Military TimesVERMILLION — When it
comes to Veterans seekinga business degree, the Uni-versity of South is a perfectfit, according to MilitaryTimes, which named USD’sBeacom School of Businessa “Best for Vets: BusinessSchools” in its 2014 rank-ings.
Military Times, an organ-ization comprising ArmyTimes, Navy Times, AirForce Times and MarineCorps Times, named USD’sBeacom School of Businessas one of the top 30 schoolsin the nation to attend.Many services USD pro-vides for military and vet-eran students wereconsidered in the ranking,including services providedthrough the Student Vet-eran Resource Center(SVRC). The center pro-vides resources to militaryand Veteran students suchas: free printing, counsel-ing, tutoring, and library re-sources, just to name a few.For a full list of resources,visithttp://www.usd.edu/mili-taryandveteranstudents.
Military Times saysabout 140 colleges and uni-versities participated in thedetailed, nearly 80-questionsurvey, which delved intoschool culture, student sup-port, academic outcomes
and quality, academic poli-cies, and cost and financialaid. School prestige, mili-tary-related culture, size, lo-cation, and Veteran servicesare just a few of the criterialooked at by Military Timesin addition to the surveyedquestions.
For more informationabout Best for Vets: Busi-ness Schools as well aslinks to the methodologyand rankings, visit www.mil-itarytimes.com/bestforvets-bizschools2014/. Therankings are published infull in the March issue ofMilitary Times EDGE maga-zine, the premier publica-tion for military transition,and online at Military-Times.com, as well asArmyTimes.com, Navy-Times.com, AirForce-Times.com andMarineCorpsTimes.com.
Military Times’ series ofBest for Vets survey-basedrankings include: Colleges,Career & Technical Col-leges, Business Schools,Franchises, Employers andLaw Enforcement.
P&D CLASSIFIEDS WORK! CALL (605) 665-7811
Sampson
and Roger and Judy Salmon of Aurora, NE.The bride-elect graduated from
Yankton High School in 2009 and is attending the University of South Dakota studying for a bachelor’s in nursing. She is currently employed as a patient care technician at Avera Sacred Heart Hospital.The groom-elect graduated
from Aurora High School in 2005 and from Central Community College in Hastings, NE, in 2007. He is currently employed at Pipeliner’s Union 798, Tulsa, OK.The couple is planning a May
10, 2014, wedding in Sedona, AZ.
Abbey Stotz of Yankton, and Chad Salmon of Aurora, NE, announce their engagement.Parents of the couple are Rick
and Lorna Stotz of Yankton,
Stotz - Salmon
John Justra, Owner
JJustra’sustra’sBody Shop
It’s not just a body shop, its...
• Paintless Dent Repair• Insurance Work• Frame Straightening• Restoration Work• Glass Installation• Lifetime Paint Warranty• Loaner Car Available• Down Draft Bake Booth
2806 Fox Run Pkwy • Yankton, SD 57078 • (605) 665-3929
YOURNEWS!The Press &
Dakotan
One client began crying inthe bank because she could-n’t afford a $400 or $500 in-crease in her premium, hesaid.
“It’s a big hit for lower-in-come people,” Bowman said.
Flood insurance is re-quired in order to obtain amortgage for properties inflood plains.
Lawrence questioned thefairness of increases, saying
the risk of catastrophic andcostly floods must be worsein coastal areas.
But FEMA spokesmanJerry DeFelice said the risk-based rates derive from 100-year flood maps that areupdated every five years.
DeFelice has been travel-ing in South Dakota to pro-mote flood preparedness andanswer questions about thenational program, and saidhe’s heard from people whoare concerned about pre-mium increases and how itaffects their ability to reselltheir homes.
FloodFrom Page 1
P&D CLASSIFIEDSWORK FOR YOU!(605) 665-7811
