What I Did Wrong

/in , /by

It seems like so many people have allergies these days or at least it’s being talked about more in recent years. If you’ve ever gone to the allergist for a scratch test to determine what you are allergic to but suspect additional allergies then you may need to go a step further and take a delayed food allergy test called IgG.

I never thought about food allergies when I was younger, it just wasn’t talked about. All I knew was my stomach hurt after almost every single meal. As I got older I started changing my diet a bit and realized that dairy wasn’t one of those foods my body needed or wanted – it actually wreaks havoc on my body. I tried to make it work since we are told to have 3 servings of dairy a day, but they I finally decided to give it up after experiencing not only digestive upset but also terrible acne and headaches.

In recent years I suspected more food allergies and took a test from Immuno Labs about 4 years ago. This type of test showed delayed food allergy reactions, which can be harder to determine because symptoms can occur 12 to 72 hours after consuming offending foods. I also did an elimination diet following the test by taking out the foods the test revealed and I began to feel so much better! After feeling better for quite some time, I decided that I could start adding foods into my diet again. This can be OK for some people, but needs to be done very slowly and the foods are to be eaten in small amounts. I didn’t go this route and started added back foods too much too soon. I started to feel a little off but dismissed what I was feeling. I thought that I could will my body to accept these foods again. Oh I have never been so wrong!

My health started to make a downward spiral and not only was my belly unhappy, more heartburn occurred, and I also developed eczema all over my body, mainly my legs, but also my belly, back, underarms. It seemed to come out of nowhere and for whatever reason, I did not equate this to all of the foods I had reintroduced into my life again. I thought it was just bad luck and stress. Sometimes we can’t see what is right in front of us! If a client told me this story, it would be so much easier for me to see that it was all the offending foods back in the diet that were causing problems.

So I decided to get another delayed food allergy test. This time from USBiotek. A friend referred me to a location that could administer the test and so I went and got it done. This time I am going to eliminate these foods for good. I am sure my husband will keep a close eye on me too!

More about the testing: USBiotek offers a delayed allergy test you can get done on about 96 foods in several categories: General, Vegetarian, Mexican, Asian, Japanese. These tests will cover grains, legumes, nuts/seeds, dairy, fruits, vegetables, meats and eggs, fish, spices. Each categorized test has a specific protocol of the foods it will test. They also offer testing for environmental factors including inhalants that can cause reactions mold, trees, weeds, indoor allergens.

Your test results will show your reaction based on a scale of 0 to VI (7). Zero being no reaction, I = Very Low, II = Low, III = Moderate, IV = High, V = Very High, VI = Extremely High. Ideally, you will then avoid all foods that gave results of II (Low) to VI (Extremely High) for at least 6 weeks. Then you may reintroduce the foods one at a time, starting with the lowest reaction, to see if the reaction subsides. Sometimes our bodies need a break from foods we eat a lot and other times, we need to avoid foods forever. The foods on the High reaction and above may need to be avoided indefinitely or perhaps several years, then consumed sparingly if at all. Learning which foods work well for your body and which foods cause allergic reaction is key to optimal health.

Some common delayed food allergy reactions may include: fatigue, anxiety, depression, brain fog, rashes, eczema, asthma, hives, digestive upset, heartburn. Delayed food reactions may occur 12 – 72 hours after consuming a food so that can make it much harder to detect than an immediate food allergy.

If you want to get the UsBiotek test done, you can locally by this provider or go to the website and contact UsBiotek directly.

Dr. Frank Driano

(954)-438-1212

9684 Pines Blvd, Pemproke Pines, FL 33025

Here are my test results. If you see me eating an egg, please throw it on the floor (results are at Level VI – Extremely High Reaction)!

IgG Test Sheet1 (480x640)

IgG Test Sheet2 (480x640)

Have you had delayed food allergy testing and traditional scratch testing done? Did removing those foods from your diet help improve your health?

There are a lot of foods I shouldn’t be eating so I am going to get more creative with my meals, because despite everything I still love food! If you are in the same place and need help figuring out what meals to eat with a limited selection I can help. Please contact me for more information: totalhealthcounseling@gmail.com

I hope sharing my experience will benefit you in some way!

XO,

Pam

Health Coaching Tips 101: Understand Cravings

/in , , /by

No one is immune to cravings, myself included. It’s often a way of our bodies trying tell us something. All we have to do is listen and interpret. Read on for tips to deconstruct those cravings.

If you are craving sugar…

Your body needs more energy. Maybe you are tired and didn’t get enough sleep or you are feeling stressed out and that is exhausting your adrenal system or you have eaten too much sugar and now crashing. Sugar cravings mean that your body needs energy so give it high quality fuel like raw fruits and veggies or high quality protein. Do your best to get a good night’s sleep by unplugging 1 hour before bedtime. Taking breaks during the day can also give your mind a break and restore energy during a crazy busy day.

If you are craving red meat…

Your body may need more iron or more protein in general. No grass-fed burger stand in sight? You can get iron from pumpkin seeds, beans/lentils, hummus (from the chickpeas and tahini), nuts/seeds, and leafy greens.

If you are craving coffee…

You have a habit of drinking coffee and your body is asking for more to give your body and energy boost. Better to give it some green tea loaded with anti-oxidants and much easier on your adrenal system. Eating more raw fruits and vegetables will give your body more sustained energy than caffeine or sugar.

If you are cravings fats…

When we crave fats our bodies often are in need of comfort foods like peanut butter and ice cream. This can be caused by anxiety or stress.

Sometimes we crave fats when our bodies really need high quality carbohydrates like sweet potato, oatmeal, quinoa, or rice. This can happen if you are eating a paleo diet trying to avoid grains so your body will crave fats for energy.

Fat is of course a vital macronutrient, but too much fat can burden your gall bladder and liver which have the job of breaking down fats plus contribute to weight gain. Aim for moderate amounts of all basic macronutrients {fat, protein, and carbohydrates} from real whole foods.

Cravings for crunchy foods…

You may be feeling anger or frustration so crunchy foods will allow you to vigorously chew and that can be satisfying when feeling those type of emotions. You can chew on carrots or celery for crunch instead of chips and crackers.

Better yet, take the time to address your anger and frustration, whether you write everything down in a journal or talk it out with a trusted person. This is a much better step for your health and well-being.

***

Cravings can be either from lack of proper nutrients or due to stress, anxiety or lack of sleep. When a craving hits, take a moment to determine your physiological or emotional needs, then address accordingly.

Taking great care of your body and mind will allow you to feel your absolute best!

XO,

Pam

Using Leftovers to Make Lunches

/in , /by

Bringing lunch to work doesn’t have to be boring. Pack up leftovers and you’ll be looking forward to this mid-day meal right after breakfast!

Once of my favorite kinds of lunches are comfort foods like sweet potato and beans. I baked up sweet potatoes for a dinner, then sliced up leftovers for a few lunches. I made a pot of black-eyed peas which make great leftovers, you can use canned if you don’t want to soak and cook the beans. Be sure to use BPA free canned beans such as Eden Farms.

Creamy avocado is a great addition to this meal for some healthy fats and extra protein along with protein from the beans.

Lunch-sweet potato-bean-avocado-picmonkey (517x640)

Other great leftover combinations:

  1. Sweet Potato and Black Bean Stew
  2. Leftover balsamic chicken with garlic-lime broccoli (Recipe in my E-cookbook!)
  3. Red Quinoa and Black-Eyed Pea Salad  – Recipe featured on Vitacost.com
  4. Spinach and Zucchini Lasagna
  5. Espresso Roasted Pork with Brussels Sprouts

For a sweet treat try my No-Bake Cacao-Hemp Protein Balls!

What are your favorite leftovers to bring for lunch at the office?

#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

/3 Comments/in , /by

It’s March Madness for college basketball in some circles and it’s #MuffinMadness when it comes to Driscoll’s Berries.

Driscoll’s Berries was very gracious to send me coupons for their berries and a Whole Foods gift card (!!) to make their gluten free blueberry muffins. Thank you!!

20140322_133127 (480x640)

The original recipe is posted here: http://www.driscolls.com/recipes/view/6938/Gluten-Free-Blueberry-Muffins

It’s gluten free and looks glorious! I made my version dairy free as well and they came out super moist and delicious! I also cut a third of the sugar so they are perfect for breakfast but not overly sweet, just the way I like them. I hope you’ll make this great recipe too for your favorite gluten free and dairy free eater or yourself.

Disclosure of material connection: Driscoll’s Berries provided me with coupons and a gift card to purchase their product. All opinions expressed here are completely my own.

Print
#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

Yield: 12 regular size muffins

#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

Enjoy with a spoonful of coconut oil or pumpkin seed butter on top!

**Muffins freeze very well!

Ingredients

  • 2 cups Gluten free all-purpose flour (I use Bob’s red mill)
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/2 tsp sea salt
  • 1/4 cup coconut oil, melted
  • 1/2 cup raw honey (local if possible)
  • 2 large eggs
  • 2 tsp. lemon zest
  • 1 tsp vanilla extract
  • 1 1/2 cups Driscoll’s Blueberries

Instructions

  1. Preheat oven to 375. Line muffin pan with paper liners or grease lightly with coconut oil.
  2. Mix together flour, baking powder, xanthan gum, and sea salt in a large bowl.
  3. In a small bowl, beat eggs then mix together with coconut oil, honey, lemon zest, and vanilla.
  4. Pour wet ingredients in with dry ingredients and mix to combine.
  5. Fold in blueberries.
  6. **Note batter will be relatively thick.
  7. Pour about 1/3 cup of batter in each muffin cup.
  8. Bake for 20 minutes until golden brown and toothpick comes out clean.
https://www.totalhealthcounseling.com/2014/muffinmadness-with-driscolls-blueberry-muffins-gluten-free-dairy-free/

picmonkey muffins image

What is your favorite muffin flavor? I love blueberries in the spring and pumpkin raspberry in the fall.

8 Comforting Foods for Joint Pain

/in , , /by

Hippocrates said “Let food be thy medicine and medicine be thy food.” Today’s guest post highlights super foods that may help lower inflammation to ease join pain. Thanks Stuart for another great guest post!

Disclaimer: Please consult with your doctor before making any dietary or lifestyle changes.

Did you know that what you eat can help to ease your joint pain—or make it worse? Add some of these joint-nourishing foods to your diet and help keep your joints healthy and comfortable.

1. Fish Rich in Omega-3 Fatty Acids. Wild salmon, halibut, mackerel, and sardines all have high levels of omega-3s, which have been shown to reduce the inflammation response. Several studies have found that the consumption of omega-3 fatty acids helps to relieve symptoms associated with rheumatoid arthritis, like pain and morning stiffness.

2. Walnuts and Pecans. These nuts are also high in healthy omega-3s to help reduce inflammation. Be sure you eat unsalted nuts, as the added salted varieties can be harmful to your health.

3. Berries. Blueberries, cranberries, and strawberries are antioxidant powerhouses. Antioxidants are essential to scavenge free radicals in your joints and help keep them healthy.

4. Pineapple. This tropical fruit provides bromelain, a protein enzyme that can reduce inflammation.

5. Cherries. The consumption of cherries, and tart cherries, in particular, has been shown to decrease the risk of gout attacks. Gout is a form of arthritis caused by the build-up of uric acid and results in inflammation—and pain—in one or more joints. One study, published in the December 2012 issue of Arthritis & Rheumatology found that consumption of cherries over a 2-day period reduced the risk of gout attacks 35% vs. those that did not consume cherries.

6. Vegetables with High Levels of Vitamins A, E, and C. Vitamins A, E, and C are known to reduce inflammation and you can find them in green leafy vegetables, like parsley, kale, and broccoli, sweet potatoes, carrots and squash.

7. Olive oil. Areas of the world that use olive oil have much lower rates of joint pain. The fats in olive oil are used by the body to produce prostacyclin, a very powerful anti-inflammatory substance. If you don’t like olive oil, coconut oil or grapeseed oil are good alternatives.

Be sure to avoid oils like corn, sunflower, cottonseed, canola, and safflower. These types of oils could be rancid, but are often deodorized so you won’t know. Rancid oils can cause inflammation.

8. Avocado. This popular tree fruit slows the production of interleukins involved in the inflammatory process and the breakdown of cartilage.

Making changes to your eating habits is never easy. Don’t try to change your diet overnight. Small changes are the easiest way to start incorporating these foods into your daily routine. Try to find friends who want to make the change with you. Then you’ll all reap the rewards of a more active lifestyle, with flexible, more comfortable joints.

This article is written by  + Stu Lieberman the writer for http://www.nutri-health.com, an online High Quality Supplement and Health Store.  Assisting people and helping them find quality natural supplements and health products online is what Stu has been doing for over 2 years.  Nutri-Health.com carries high quality supplements, probiotics and enzymes.