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Paying attention can help you head off allergy problems before they start.

Simple strategies to ease symptoms
ByLinda Knittel

Paying attention can help you head off allergy problems before they start.

Know your enemy

If you are all too aware of your watery eyes, stuffy nose, and clogged head but not sure of the cause, do some research. Since your allergies can be in response to virtually any food, airborne substance, or chemical, you must first figure out the culprit before knowing how to best treat the problem. Here are some ways to determine your triggers:

Ask your doctor to perform a blood test for food and chemical sensitivities.
Keep a journal of your symptoms, including where you went and what you did, ate, wore, and so on, when you had them. Look for patterns.
A food-elimination diet can help you pinpoint problem foods.

Find food foes
If you suspect your morning bagel or grilled-cheese lunch might be causing your symptoms, it’s time to find out. Temporarily following an elimination diet or a hypo-allergenic diet can pinpoint common allergens such as wheat, dairy, eggs, corn, soya, citrus fruits, nuts, peanuts, tomatoes, food colouring and preservatives, coffee, and chocolate. Some popular books offer guidance for people attempting this type of diet. Once you have figured out which foods are causing a reaction, simply avoid them. Frequently, even those foods can be added back into the diet over time and in moderation.

Clean house
Many of the most common allergens can be lurking in places you would not expect, such as your bedroom or under the kitchen sink. To cut down on household allergens try the following:

Keep the humidity in your house below 50% to help prevent mites.
Vacuum and mop regularly.
Choose chemical-free bedding.
Cover your mattress and pillows with hypo-allergenic coverings.
Wash linens weekly in hot water.
Replace heating filters regularly.
Use natural cleaning products.
Use natural cosmetics, soaps, and shampoos.
Limit pet access to sleeping areas.
Use sneeze-stopping supplements
Some people have found these natural treatments helpful to reduce allergy symptoms:

Probiotic supplements keep a healthy dose of good bacteria in the gut, which improves digestion. They may help control food allergies by aiding the intestinal tract in controlling the absorption of food allergens and by changing immune-system responses to foods.
Proteolytic enzymes may reduce allergy symptoms triggered by partially undigested protein because they help to further break down undigested protein into sizes that are too small to cause allergic reactions.
Vitamin C and flavonoids including quercetin can exert natural antihistamine effects and, therefore, may help ease allergic reactions caused by the release of histamine.

Think ahead
As you’ve probably already learned, paying attention to your body’s reactions can help you head off allergy problems before they start. Some forethought will help you avoid getting caught off guard when you’re out of your regular element:

For dinner parties, weddings, and other social events that involve eating, inquire about making special arrangements to accommodate your food allergies.
If you have animal allergies, find out if friends and family have pets that may affect you before visiting and plan accordingly.
Hay fever sufferers should avoid open-air exercise and social events during the height of pollen season.

Linda Knittel, MA, is a nutritional counsellor and health writer specialising in alternative medicine, nutrition, and yoga. After blood tests revealed an intolerance to potatoes, Knittel gave them up for good. She misses French fries but feels much healthier living spud-free.

“Sandwiches fuse the all-important trio of protein, carbohydrate, and fats.”

Make the most of the midday meal.

by Kathleen Finn

Breakfast may be the most important meal of the day, but lunch is a close second. The contents of your child’s lunchbox will ensure a steady stream of nutrients flowing to the brain, keep blood sugar levels on keel, and instill lifelong healthy-eating habits.

The rules of thumb: aim for a balance of protein, fat, and carbohydrates, and keep sugar, salt, and saturated fat to a minimum. Go for visual appeal with a variety of colours, shapes, and textures.

Protein packs punch

Sandwiches fuse the all-important trio of protein, carbohydrate, and fats.
Test out these combinations: nut butter (peanut, almond, or sunflower) and fruit-only jam, egg salad, tuna salad, tomato and cheese, cream cheese and apple slices, and turkey and cranberries.
Or, go à la carte with yoghurt, tinned salmon, hardboiled eggs, soya jerky, cheese slices or string cheese, baked tofu cubes, bean and cheese mini-wraps, hummous or taramasalata pitas, mixed nuts, and energy bars.

Complex carbs—Don’t leave home without them

Don’t shy away from complex carbohydrates. Children’ rapidly growing brains and bodies need the fuel.
Look for snacks made with whole grains. Sesame and wild rice sticks, breadsticks, pretzels, corn crisps, cereals, and biscuits are good choices.

The USDA Food Guide Pyramid recommends five servings of fruits and vegetables daily. Sneak in a couple at lunchtime: pick fresh fruit that travels well, such as apples, pears, oranges, bananas, pineapple, seasonal berries, plums, peaches, and grapes. Vegetables are a tougher sell for finicky palates. Pack sliced carrots, celery, cucumbers, cherry tomatoes, or broccoli along with a zesty hummous dip or tzatziki.
Dried fruit is a treasure trove of fibre, iron, and trace minerals. Reach beyond raisins—try dates, apricots, cherries, bananas, papaya, and mango.

Just desserts

Treats that satisfy the sweet tooth while achieving your nutritional goals abound. Try one of these:
Digestive biscuits (preferably made with whole wheat flour), fig bars, muesli bars, or a piece of chocolate.
Fruit salad with a dash of yoghurt and cinnamon, or apple sauce sprinkled with raisins.
What to drink? Keep high-sugar fruit juices to a minimum or dilute them with water. Opt for water or protein- and calcium-rich soya milk or cow’s milk.

Think small

Some children are overwhelmed by large amounts of food, so make servings small and simple.
Cut sandwiches into easy-to-eat quarters.
Buy in bulk and transfer foods to reusable one-serving containers.
Cut fruit and vegetables into slices or small hunks.
Purchase mini-carrots, small tortillas, and kid-size biscuits and snacks.

Think creatively

Be inventive. Play with your food. Your children will catch on that eating can be fun.
Dust off your pastry cutters and make fun shapes in slices of cheese, bread, or apple.
Spice it up! Try a dash of cinnamon in apple sauce, or lemon pepper on a turkey sandwich.
Introduce new flavours. Nori, a type of seaweed, makes a salty, crunchy snack. Sweet potato or vegetable crisps can be an exotic, yet healthy, change as well.
Think themes. Combine a bean and cheese mini-wrap, tortilla crisps, and a mini-container of salsa. For the adventuresome palate, try a few pieces of sushi (the cooked variety), soybeans, and rice biscuits.
Switch out sandwich bread with an English muffin, tortilla, bagel, rice cakes, nan bread, foccacia, or pitta bread.

Recent research suggests that certain fats in the diet contribute to bone loss, while others may help new bone to form

Fish Oil & Cod Liver Oil (EPA & DHA) Pregnancy & Omega-3s: A Smart Combination for Baby’s BrainJumpstart Your Family’s Day with BreakfastHealthy Habits for Back to SchoolDoes My Child Need Supplements?What’s on the menu tonight? If you’re feeding growing kids, there’s good reason to make it fish: A recent study reports that a type of omega-3 fatty acid, found primarily in cold-water fish, helps to build strong bones.

Give the bones a boost

Bone is a living tissue; the body constantly makes new bone and removes old bone. During early childhood and adolescence, the body produces new bone faster than it removes the old. By about age 30, bones reach their peak mass.

Many lifestyle choices influence bone health. Smoking, alcohol abuse, physical inactivity, a diet low in calcium and vitamin D, and certain drugs can lead to bone loss, while proper nutrition and regular weight-bearing exercise can help strengthen bones. Recent research suggests that certain fats in the diet contribute to bone loss, while others may help new bone to form.

The new study examined 78 16-year-old boys and followed up with them during the next eight years to see what effect different fatty acids had on their bone growth. Higher levels of omega-3 fatty acids were associated with greater bone density at age 22 and with gains in bone density in the spine between ages 16 and 22. DHA (docosahexaenoic acid) seemed to contribute most of the bone-building effect.

“We found that concentrations of omega-3 fatty acids, especially DHA, were positively associated with peak bone mineral density in young men,” the authors said in their conclusion.

Serve up some omega-3s

Omega-3 fatty acids, including DHA, have powerful anti-inflammatory actions and can be useful in treating conditions like asthma, heart disease, depression, and allergies. Fatty fish are the richest food sources of DHA. Try these tasty options:

Salmon
Herring
Mackerel
Other omega-3 fatty acids are in plant foods like soybeans, walnuts, and flaxseeds. The fatty acids in these foods can be partially converted to DHA, but the conversion may not be enough to have the same beneficial effects as DHA from fish oil.

While some risk factors for osteoporosis can’t be changed—such as gender and ethnicity—diet is one thing that can be controlled. By eating a diet rich in calcium and fatty fish, and getting plenty of physical exercise and vitamin D, young people may be able to build strong bones that can last a lifetime.

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(Am J Clin Nutr 2007;85:803–7)
Kimberly Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore, WA. She cofounded South County Naturopaths in Wakefield, RI. Dr. Beauchamp practices as a birth doula and lectures on topics including whole-foods nutrition, detoxification, and women’s health.

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Protein and Muscle Milk/Muscle Milk Light Products

General comments on protein:

As a major nutrient, protein should be leveraged for its positive benefits and role in:

• muscle repair, growth and maintenance

• immune system health

• source of essential amino acids, which serve as components of many non-protein compounds in the body such as serotonin (a mood-enhancing brain chemical)

• weight control and weight loss (non “Atkins” diet approach)

• recovery from exercise

• mental alertness and mood

Key User Groups of Muscle Milk/Muscle Milk Light – Benefits Related to Protein

Athletes (regular gym goers; team sport members; competitive runners, cyclists and triathletes; college athletes)

• Quality protein source – dairy based proteins – providing ample quantities of essential amino acids vital for lean muscle mass growth and for repair from challenging workouts.

• Complete source of protein and vitamin-mineral nutrition to supplement or replace meals and snacks.  Since these athletes have greater protein needs than active adults, the additional protein and nutrition ensures needs are met.

• Balance of protein and nutrients needed for muscle recovery from both endurance and strength-type workouts.

“Everyday” actives (approx. 18-49 year-old attempting to stay fit and/or healthy; limited time for meal prep and food selection)

• On-the-go nutrition with quality protein at target intake of 15 to 20 grams per meal (snack).

• Balance of protein and other nutrients that sustain energy levels during busy days and work and home.

• Provides key essential amino acids (protein building blocks) that help maintain mental alertness and positive mood.

• Satisfying source of protein and energy that helps control appetite.

Weight managers (both women and men striving to curb gradual weight gain ages 18-49 years old)

• Quality meal replacement that supplies protein and key vitamins and minerals. Studies show meal replacement products help curb gradual weight gain in adults and sustain weight loss.

• Tool for weight control as studies show that including protein at meals and snacks help control appetite and curb hunger (reducing calorie intake during the day)

• Source of an essential amino acid leucine that studies show may aid specifically in weight loss and weight control.

• Balance of protein and other nutrients that help sustain energy levels that often sag with weight loss and calorie reduction.