The prevalence of food allergies is on the rise and the public is taking notice. Especially those members of the public with young children that are beginning to have exposure to foods that are common allergens. Food allergies are a major health concern and reactions can range from mild irritation to severe, life threatening responses.
Food allergies and food intolerances are commonly confused. By definition, a food allergy is an improper immune system response to a food protein that is usually harmless by means of ingestion, inhalation or touch. Food intolerance is an adverse reaction to a food or chemical substance in a food. True food allergies are more common in young children than older children and adults. Prevalence of true food allergy is estimated to be about 6-8% in children and 3-4% in adults.
Symptoms of food allergies or intolerance vary greatly from one person to the next. Some may include: skin rash, runny nose, wheezing, stomach pain, diarrhea, or anaphylaxis. Anaphylaxis can be fatal. It is a severe immune response which can include symptoms such as: abdominal pain, nausea, vomiting, chest pain, low blood pressure, shock, and death. Symptoms of a food allergy or food intolerance can develop immediately or may take several hours to appear.
Foods that are most typically associated with food allergies or intolerance include: peanuts, tree nuts, fish, shellfish, milk, wheat, soy, and egg.
Diagnosis of a food allergy is a complex process because technically food allergy is associated with an immunologic response. First, a problem food must be identified, then it must be documented as causing an adverse reaction, and finally verified that the reaction is an immune response. Diagnosis often includes a full medical evaluation, food history, elimination of the suspected food, and controlled and monitored reintroduction of the food.
Currently the only proven treatment of a food allergy is total avoidance of the offending food. This can be very challenging if a person has multiple food allergies, or when a person is allergic to a food that is found within many other food products. Your Registered Dietitian can help you plan a healthy, balanced diet while still avoiding foods that cause allergic responses.
If you believe that you or your child is experiencing an allergic reaction seek immediate medical attention by calling 911. If you suspect that you or your child has a food allergy consult your doctor. Your primary care physician will likely refer you to an allergy specialist for further evaluation. Keep in mind that eliminating a food group from your diet due to a suspected or confirmed food allergy may lead to nutritional deficiency, seek the guidance of a Registered Dietitian for help consuming a balanced diet despite required dietary restriction.
For further information on food allergies, contact your physician or Registered Dietitian.
Cheers,
Brittney
Wednesday, January 11, 2012
Friday, January 6, 2012
Recipe: Re-fried Bean Tostadas with Tomatillo Salsa!
A fairly simple little dish I concocted using some traditional Mexican ingredients. I am absolutely in love with Mexican food and am always trying out new recipes at home! This recipe is also meatless of course, and includes a variety of vegetables to provide lots of nutrients!
First of all, I made the tomatillo salsa, which I adapted from my all-time favorite cookbook: Vegetarian Cooking for Everyone by Deborah Madison. Tomatillos can be found at many grocery stores near the fresh peppers. If you cannot find them there, Whole Foods or other specialty stores usually has them. This recipe is sooooo easy!
Tomatillo Salsa Recipe:
5 tomatillos
1 small red onion
1 jalapeno
1 clove garlic
cilantro, to taste
dash of salt
First, boil the tomatillos for about 10 minutes until they turn dull green.
I used this tip that I just learned to make sure the tomatillos were evenly cooked in the boiling water. Weigh them down with a plate so part of them is not sticking out of the water! Brilliant! (Make sure your plate is heat resistant, and be careful when you remove it because it will be hot! I used tongs to remove the plate.)
While they are boiling, roughly chop the onion, jalapeno, cilantro, and garlic.
Put it all in the food processor until smooth. And voila! The salsa will keep in the fridge for about a week!
I refrigerated the salsa for about an hour and then assembled the tostadas. You can add whatever you like to your tostadas. This can be a fun recipe to get kids involved in the kitchen. Letting the kids assemble their own tostadas is a good way to encourage them to try new veggies!
My Tostadas:
Crunchy tostada shell
Vegetarian re-fried beans
frozen corn kernels
chopped red onion
crumbly Mexican queso
cilantro
sliced avocados
tomatillo salsa
I added the beans, corn, onion, and cheese and then baked in the oven at 350 degrees F for about 10 minutes to heat the beans and warm the cheese. Then I added the rest of the ingredients. Yum!
I hope you enjoy this recipe! It is very easy and can be adapted to include your favorite ingredients! Enjoy!
Cheers,
Brittney
First of all, I made the tomatillo salsa, which I adapted from my all-time favorite cookbook: Vegetarian Cooking for Everyone by Deborah Madison. Tomatillos can be found at many grocery stores near the fresh peppers. If you cannot find them there, Whole Foods or other specialty stores usually has them. This recipe is sooooo easy!
Tomatillo Salsa Recipe:
5 tomatillos
1 small red onion
1 jalapeno
1 clove garlic
cilantro, to taste
dash of salt
First, boil the tomatillos for about 10 minutes until they turn dull green.
I used this tip that I just learned to make sure the tomatillos were evenly cooked in the boiling water. Weigh them down with a plate so part of them is not sticking out of the water! Brilliant! (Make sure your plate is heat resistant, and be careful when you remove it because it will be hot! I used tongs to remove the plate.)
While they are boiling, roughly chop the onion, jalapeno, cilantro, and garlic.
Put it all in the food processor until smooth. And voila! The salsa will keep in the fridge for about a week!
I refrigerated the salsa for about an hour and then assembled the tostadas. You can add whatever you like to your tostadas. This can be a fun recipe to get kids involved in the kitchen. Letting the kids assemble their own tostadas is a good way to encourage them to try new veggies!
My Tostadas:
Crunchy tostada shell
Vegetarian re-fried beans
frozen corn kernels
chopped red onion
crumbly Mexican queso
cilantro
sliced avocados
tomatillo salsa
I added the beans, corn, onion, and cheese and then baked in the oven at 350 degrees F for about 10 minutes to heat the beans and warm the cheese. Then I added the rest of the ingredients. Yum!
I hope you enjoy this recipe! It is very easy and can be adapted to include your favorite ingredients! Enjoy!
Cheers,
Brittney
Thursday, January 5, 2012
Happy New Year: Tips for Making Your Resolution Stick!
Happy New Year to my lovely readers! I hope you had a fabulous holiday season and got to enjoy some delicious food without feeling [too] guilty! The holidays are a time to enjoy the company of family and friends. And our celebrations are hugely centered around food! Of course, as always, listening to what our bodies are telling us about hunger and satiety, and not overdoing it too much!
Maybe you have made some resolutions for yourself this year that involve your health, specifically your nutrition. If so, hopefully you will find some valuable tips on this post, as well as recipes and other tips from past blog posts that can help you make some healthy changes in the new year.
There are many people that are opposed to making new years resolutions because they believe setting goals for yourself should be something that is done all year long. However, I believe that as long as you follow some simple guidelines, making a new years resolution to improve your health and nutrition can be very worthwhile.
Here are my tips for making and maintaining healthy changes for the long term:
1. Make sure your goal(s) are specific and concrete. For example, 'to eat out less' is not a resolution that you are likely to achieve or maintain in for the long term. Instead, think more along the lines of 'I will only eat fast food once per week'. Maybe you are someone who eats fast food 3 times per week right now, and reducing it to 1 time per week would be an excellent improvement! Having a specific number to stick to makes your goal more concrete and easier to self-monitor. Then, as you begin to feel comfortable with this achievement, you can reduce how often you eat out even further!
2. Write down your goal(s) and keep them in a place you can see them daily! This will remind you of what you are working towards and keep you on track if you are tempted to slip!
3. Start small, and know that making small changes that you can maintain and make habits of is much more sustainable in the long run. Instead of making a list of 10 things to change in the new year, make a list of maybe two or three. Then after several months (a time frame that you should determine when you write your goals down), when you feel that your change(s) have become solid habits, attempt another healthy change!
4. Have consistency with your eating. Eat on a regular schedule and plan your meals ahead of time! For example, bring your lunch to work instead of eating out. This prevents you from running to a fast food restaurant or springing for an unhealthy entree because you are hungry and your stomach is deciding what to eat instead of your head!
5. Plan in snacks so you are not famished at meal time. If meal time rolls around and you have not eaten in 4 or 5 hours you are likely to be starving. This will lead to over eating and derail your efforts!
5. Keep a food journal! People who keep a journal are more successful at maintaining their nutrition goals. At the end of the day if you are craving an unhealthy snack look back at your journal to remind yourself of what else you have eaten that day. It is easy to forget small things that might really add up. Also, keeping a journal forces you to take notice of your portion sizes and prevents overeating without noticing! Include what food you ate, what time you ate it, and how much you ate. Be honest; no one has to see it but you!
6. Do not let one slip-up destroy your entire resolution! Just because you slipped up once (or twice, or three times!) does not mean your have fallen off track! Stay strong and remind yourself that once your healthy changes become habits they will stay with you, and the sense of accomplishment you feel will be worth it!
I hope these tips are helpful to you! Given the right planning and effort a new years resolution can be have a real impact on your health and nutrition. And don't be afraid to make a April (or any other month!) resolution too! Healthy changes all year long is never a bad idea!
Cheers,
Brittney
Maybe you have made some resolutions for yourself this year that involve your health, specifically your nutrition. If so, hopefully you will find some valuable tips on this post, as well as recipes and other tips from past blog posts that can help you make some healthy changes in the new year.
There are many people that are opposed to making new years resolutions because they believe setting goals for yourself should be something that is done all year long. However, I believe that as long as you follow some simple guidelines, making a new years resolution to improve your health and nutrition can be very worthwhile.
Here are my tips for making and maintaining healthy changes for the long term:
1. Make sure your goal(s) are specific and concrete. For example, 'to eat out less' is not a resolution that you are likely to achieve or maintain in for the long term. Instead, think more along the lines of 'I will only eat fast food once per week'. Maybe you are someone who eats fast food 3 times per week right now, and reducing it to 1 time per week would be an excellent improvement! Having a specific number to stick to makes your goal more concrete and easier to self-monitor. Then, as you begin to feel comfortable with this achievement, you can reduce how often you eat out even further!
2. Write down your goal(s) and keep them in a place you can see them daily! This will remind you of what you are working towards and keep you on track if you are tempted to slip!
3. Start small, and know that making small changes that you can maintain and make habits of is much more sustainable in the long run. Instead of making a list of 10 things to change in the new year, make a list of maybe two or three. Then after several months (a time frame that you should determine when you write your goals down), when you feel that your change(s) have become solid habits, attempt another healthy change!
4. Have consistency with your eating. Eat on a regular schedule and plan your meals ahead of time! For example, bring your lunch to work instead of eating out. This prevents you from running to a fast food restaurant or springing for an unhealthy entree because you are hungry and your stomach is deciding what to eat instead of your head!
5. Plan in snacks so you are not famished at meal time. If meal time rolls around and you have not eaten in 4 or 5 hours you are likely to be starving. This will lead to over eating and derail your efforts!
5. Keep a food journal! People who keep a journal are more successful at maintaining their nutrition goals. At the end of the day if you are craving an unhealthy snack look back at your journal to remind yourself of what else you have eaten that day. It is easy to forget small things that might really add up. Also, keeping a journal forces you to take notice of your portion sizes and prevents overeating without noticing! Include what food you ate, what time you ate it, and how much you ate. Be honest; no one has to see it but you!
6. Do not let one slip-up destroy your entire resolution! Just because you slipped up once (or twice, or three times!) does not mean your have fallen off track! Stay strong and remind yourself that once your healthy changes become habits they will stay with you, and the sense of accomplishment you feel will be worth it!
I hope these tips are helpful to you! Given the right planning and effort a new years resolution can be have a real impact on your health and nutrition. And don't be afraid to make a April (or any other month!) resolution too! Healthy changes all year long is never a bad idea!
Cheers,
Brittney
Tuesday, November 22, 2011
Tastey Breakfast Idea for the Whole Family!
Here is a great breakfast idea for a Saturday morning before setting off to take the kids to soccer or before hitting the mall for a day of Christmas shopping. Or maybe for a lazy Sunday morning before enjoying a cup of coffee and the crossword puzzle. Or even before work or school during the week if you are a little more ambitious!
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| French toast, sausage patties, and fruit! |
I used cinnamon raisin bread to make french toast, using a couple eggs mixed with a splash of water and vanilla. I used my bread maker for the cinnamon raisin bread, but it would work just as well with store bought bread. I love having a bread maker! It is so easy to use (literally all you do is put the ingredients in and set the timer!), it saves money, and fresh bread is just so much better! Plus, it can be used for other things, such as pizza dough and cinnamon roll dough! I really enjoy the pizza dough, but haven't given the cinnamon rolls a shot yet!
Along with my french toast I made some meat-free breakfast sausage patties. I love the Morning Star maple flavored ones. The regular flavored ones are a bit to salty for my taste, so the maple ones are more toned down. Of course you could also use traditional sausage patties if that's what you prefer! I also had a side of grapes, to start off my fruit servings for the day!
Cheers,
Brittney
Tuesday, November 15, 2011
Adventurous Eaters Club!
A group of co-workers and I have started an "adventurous eaters club". Every couple of weeks we pick a new restaurant with a unique menu to try. Over the weekend we ate at The Blue Nile in Ferndale, Michigan. The restaurant serves authentic Ethiopian food and it was delicious! We got an all you can eat feast with a variety of lentils, greens, and meats. We uses an authentic Ethiopian bread as our utensil and it was served family style on a tray. The food was a amazing!
Cheers,
Brittney
Brittney
Thursday, September 29, 2011
ADA's Food and Nutrition Conference and Expo
This past weekend I had the opportunity to attend the American Dietetic Association's Food and Nutrition Conference and Expo in San Diego, California. The event featured 4 days of speakers on a variety of nutrition and dietetics topics, a HUGE expo with all kinds of vendors from the food and nutrition world, poster sessions, excursions, and other events. It was a great way to stay current with nutrition trends, learn about new topics, catch up with friends and colleagues and network with others in the field. This year was my first year attending and I had a great time! I learned a lot from the great speakers, got to sample a ton of products, and got to explore San Diego!
All-in-all FNCE was a great time and I look forward to attending again in the future! Look for more posts in the upcoming days about all the great nutrition information I learned at the speaker sessions!
Cheers, Brittney
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| San Diego! |
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| Shipment of Bananas arrives at the Port of San Diego! |
All-in-all FNCE was a great time and I look forward to attending again in the future! Look for more posts in the upcoming days about all the great nutrition information I learned at the speaker sessions!
Cheers, Brittney
Tuesday, September 20, 2011
Community Garden
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| Tomatoes! |
This community garden is really great because it uses land along a fence that would otherwise not be used to grows fresh, healthy food for lots of people to enjoy! If you are interested in a community garden for next summer check on bulletin boards at your local town hall, in your local newspaper or on your city's website for information! It is a great way to improve the quality of your diet, get some exercise and meet your neighbors!
Cheers,
Brittney
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