As a small child, my mom brought me every two weeks to get an allergy shot. I still have a little mark in the bend of my elbow from the shots. For me, tree pollen and grass are the two culprits that can send me into fits of sneezing. A couple years ago, even though I was eating pretty healthy, I had a few weeks of a constant runny nose, sneezing every two seconds—and if I could have scratched my eyes out, I would have. Nothing seemed to help. The only thing that brought a tiny bit of relief was a Benedryl/Zytec mix that left my sinuses dried out and me walking around in a super fog. (I don’t recommend doing this by the way.) After about two weeks on this over-the-counter cocktail I ended up getting really sick, with a high [...]]]>

Tired of Sneezing and Itchy Watery Eyes?

As a small child, my mom brought me every two weeks to get an allergy shot. I still have a little mark in the bend of my elbow from the shots. For me, tree pollen and grass are the two culprits that can send me into fits of sneezing. A couple years ago, even though I was eating pretty healthy, I had a few weeks of a constant runny nose, sneezing every two seconds—and if I could have scratched my eyes out, I would have. Nothing seemed to help. The only thing that brought a tiny bit of relief was a Benedryl/Zytec mix that left my sinuses dried out and me walking around in a super fog. (I don’t recommend doing this by the way.) After about two weeks on this over-the-counter cocktail I ended up getting really sick, with a high fever and nasty sinus infection, completely unable to function.

That was the last time I have been really sick. And I’m happy to say that for the most part I don’t suffer from allergies anymore.

What made the difference?

What I ate.

I cleaned up my diet even more. This included more leafy greens, with salads and green smoothies, I learned how to grow sprouts (this is really easy and not time consuming. Click to find out how easy), ate slightly less meat, and continued to reduce the processed food.  What works for you may be slightly different, but below are some of the foods that can help. Unlike over-the-counter medications these recommendations aren’t going to improve your seasonal allergies overnight, but you will notice a big difference over time.

Allergies are the body’s hyper-sensitive reaction to a substance (dust, pollen, mold, pet dander, etc.). The allergic reaction is a sign that the immune system and the digestive system are not functioning at their peak. At the most basic level, improving the immune system and digestion will reduce allergic reactions.

• Eat in season. Vegetables that are considered early crops like lettuces, sprouts, radishes, and asparagus tend to have properties that remove congestion.
• Leafy Greens are key to improving the immune system, digestion and allergies. They alleviate congestion, contain lots of much needed fiber and are filled with antioxidants.
• Bee Pollen is a fantastic way to de-sensitize your allergic reaction by consuming small doses of what is causing the allergic reaction. While you can buy bee pollen off the internet, buying local bee pollen from your health food store or farmer’s market will ensure that you are consuming local pollen that your body is reacting too. Take about 1 teaspoon a day. If you are allergic to bee stings, however, don’t use bee pollen.
• Vitamin C can act as an anti-histamine and helps to boost the immune system. Citrus and Kiwis (which have more vitamin C than an orange) are great options.
• Omega-3s contain anti-inflammatory properties as well. Salmon, flax seed, walnuts and chia seeds are all good sources of omega-3.
• Onions and Garlic contain Quercetin which acts like an antihistamine. And they have great detoxifying properties. Choose yellow or red onions to cook with. They have a higher Quercetin content than white onions.

There are also some great homeopathic remedies that are extremely helpful in reducing symptoms. I prefer using homeopathic remedies whenever I can because they have no side effects and don’t have to be taken all the time. Brands that I have used and love are:

BioAllers

Sabidil

Adrisin

Quercetin is sold as a supplement too.

You can find these remedies at your local health food store, amazon.com, and in some grocery stores. If you would like more information or have questions regarding any of the suggestions you have read about, I would love to hear from you. Please email me at: emi@eatrealbewell.com

Maybe you have passed by them in the grocery store and wandered what to do with those leafy green things. Maybe on the way to pick up some other vegetable you didn’t notice them. No worries, most people don’t know that they are either. Greens are amazing, practically a superfood.

Salad greens are a great way to change things up. Try baby spinach, arugula, endive, micro greens (super tiny little lettuces) or mesclun the next time you make a salad. My favorite greens however are those big, bold leafy greens.  Not that I have nothing against iceberg lettuce. It’s easy to find, has a nice crunch when it’s fresh and had some fiber which most of us need more of. Here is the thing though, there are soooo many greens to experiment with that have tons of flavors, are more versatile and have [...]]]>

Swiss Chard and Baby Bok Choy

Maybe you have passed by them in the grocery store and wandered what to do with those leafy green things. Maybe on the way to pick up some other vegetable you didn’t notice them. No worries, most people don’t know that they are either. Greens are amazing, practically a superfood.

Salad greens are a great way to change things up. Try baby spinach, arugula, endive, micro greens (super tiny little lettuces) or mesclun the next time you make a salad. My favorite greens however are those big, bold leafy greens.  Not that I have nothing against iceberg lettuce. It’s easy to find, has a nice crunch when it’s fresh and had some fiber which most of us need more of. Here is the thing though, there are soooo many greens to experiment with that have tons of flavors, are more versatile and have far more nutrients.

Leafy greens, such as kale (my personal favorite), collard greens, turnip greens, mustard greens bok choy, and cabbage are part of the Brassica or Cruciferae family and contain high amounts of vitamin A, C, and E. These powerful antioxidants help neutralize those pesky free radicals which are cancer causing molecules.  Other greens to considering adding into your diet are beet greens, broccoli rabe, Swiss chard, and dandelion greens.

As one of the most nutrient dense vegetables, greens possess high amounts of magnesium, iron and calcium. The combination of magnesium and calcium promote bone growth. We have been taught that dairy is the best place to get your calcium, however the calcium in leafy greens, is absorbed by our bodies at twice the rate as dairy products. And greens don’t have the antibiotics and hormones that most dairy products contain.

Did I mention that they are packed with fiber, phytochemicals, and much needed micro-nutrients?

Why else should you eat greens?

How about improving the immune system, reducing inflammation (this applies to everything from heart disease and high blood pressure to arthritis), improved digestion, reduce allergy symptoms, improved eye health (think less risk for cataracts) and helps remove congestion, particularly in the lungs.

What to do with these greens that are so exciting to try? Greens are flexible and can be sautéed, stir fried, or quick boiled. Consider putting them on pizza, in soups and stews, a quick veggie stir fry. I even add greens to my red sauce and of course there is the green smoothie. Add greens to almost any smoothie for an extra added boost.

With all the different varieties of greens comes a multitude of flavors ranging from mild to bitter and even a little spicy.

Still not sure where to start? Check out these recipes:

Green Smoothie

Turkey and Black Bean Soup

Shrimp and Collard Greens

Spinach and Black Bean Quesadillas

 Ingredients:

Directions:

Serves 4Time: 30 minutes

Photo Credit: Matthew Oliver

Ingredients:

Warming and Satisfying Soup

Directions:

Asian Soba Noodle Soup

Preparation:

Ingredients:

Directions:

Time: 30 minutes

Serves 4

Did you know that changing the way you chew your food can make a huge difference in your health? And, that some studies show that just by changing how you chew you can lose up to 20lbs over the course of a year.

And no, most of us don’t chew our food enough. We are in a hurry, starving, gulping down something that we aren’t thinking about..  Slowing down, being mindful and aware of what you are putting in your mouth gives our brains time to recognize that oh hey, look, I am eating something. You have time to taste your food. You might find that some things you thought you loved, really don’t taste so good when you take the time to slow down and chew. Many of the people I have worked with find that some of their favorite “junk foods” don’t taste so great when they [...]]]>

Did you know that changing the way you chew your food can make a huge difference in your health? And, that some studies show that just by changing how you chew you can lose up to 20lbs over the course of a year.

And no, most of us don’t chew our food enough. We are in a hurry, starving, gulping down something that we aren’t thinking about..  Slowing down, being mindful and aware of what you are putting in your mouth gives our brains time to recognize that oh hey, look, I am eating something. You have time to taste your food. You might find that some things you thought you loved, really don’t taste so good when you take the time to slow down and chew. Many of the people I have worked with find that some of their favorite “junk foods” don’t taste so great when they slow down and chew them.

Why is chewing so important? Digestion starts in your mouth, not your stomach. Your saliva contains enzymes that help break down your food. Some of those enzymes help break down carbohydrates to give you more energy and others break down fats that are consume making the nutrients we need more readily available to be absorbed.  When food isn’t broken down enough by chewing it can remain undigested, sitting in our gut and result in an over growth of bacteria in the intestines.

Mindfully chewing your food helps you eat more slowly and prevents overeating. Not overeating means less chance for gaining unwanted pounds, less indigestion and feeling more satisfied. Turn the TV off, stop eating in the car, or at your desk. Relax, eat with a friend, plan a family meal at least once a week, give thanks and focus on the food. Notice how you feel after a couple of days.

How much should you really chew your food? It depends on what you’re eating. A piece of lettuce will take fewer chews than say a piece of steak. Try this, start with taking smaller bites and work on chewing each bite until you can’t tell what the food is by its texture. Put your fork or whatever utensil you are using down in between bites, take a breath. While you are chewing notice the flavor of what you are eating. The sweetness in many plant foods aren’t fully recognized until they are well chewed. Isn’t that pretty cool? Imagine satisfying your sweet tooth with an apple or a sweet potato just because it was chewed properly.

We are half way through January and this is the time when all the New Year’s resolutions, those good intentions start to fade away as the routine of regular old life starts to creep back.   Recently, I’ve read a number of articles saying that 2013 is the year that more Americans are committing themselves to weight loss and better health than ever before. I wonder how many people who have set weight loss or better health as a goal for this year will actually achieve what they set out to.  Changing your habits, regardless of what they are isn’t easy. And life gets in the way, things happen, we lose momentum.

Most people who want to lose weight will try some diet or another, a menu plan, or some diet system that is guaranteeing that you will lose weight.

Let me share one thing about this –

DIETING [...]]]>

We are half way through January and this is the time when all the New Year’s resolutions, those good intentions start to fade away as the routine of regular old life starts to creep back.   Recently, I’ve read a number of articles saying that 2013 is the year that more Americans are committing themselves to weight loss and better health than ever before. I wonder how many people who have set weight loss or better health as a goal for this year will actually achieve what they set out to.  Changing your habits, regardless of what they are isn’t easy. And life gets in the way, things happen, we lose momentum.

Most people who want to lose weight will try some diet or another, a menu plan, or some diet system that is guaranteeing that you will lose weight.

Let me share one thing about this –

DIETING DOESN’T WORK LONG TERM

95% of all diets fail. Meaning that most people who diet will gain it back within 1 year, and 95% of everyone who diets will have gained the weight they wanted to lose plus additional pounds within 5 years. It is my guess that if someone was starting a diet, their plan is to lose weight permanently, not have their weight fluctuate up and down dramatically.

So Why Doesn’t Dieting Work?

Let’s start with Feeling Deprived. Many diets have you removing the foods you love. No Sugar, No Carbs, No Fat, No Fruit. Whatever it is, if you aren’t supposed to have it, don’t you just want it more? Nothing good comes from not having what you want.

Diets are usually designed to be Short Term. Lose weight in 6 weeks, Drop 20lbs in 8 weeks. Guaranteed to lose weight. The messages are everywhere. Eat this, buy into that for stage 1, 2 and 3 and presto, you are good as new… then what? What happens after that? Have you learned what your body really needs to be healthy? How to fit healthy eating into your chaotic schedule? What about when you go on vacation or go out to dinner?

Diets fail to take into account why people eat what they eat. Why they crave a certain food, why their energy plummets at 4pm, or why that big bowl of ice cream seems so necessary when they are by themselves at night.  Stress and emotions play just as big of part in your health as what you put in your mouth.

So what does work?

Changing anything takes time, it doesn’t happen overnight. Start with small steps to include healthier foods into what you are already eating.  Start eating a salad two or three times a week, add a veggie into a meal when you wouldn’t normally have one. Start small and once you have one thing accomplished, add another.

Good eating habits have to fit into your life. If you don’t cook, eat breakfast, or drink enough water every day, making all of that part of your new routine at once is a lot.  Think about what really works in your day. Set yourself up for success. Just adding breakfast can make huge difference in what you eat for the rest of the day. If you travel a lot, consider packing fruit or nuts as a healthy snack.

Successful weight loss and what will work is different for everyone. All of us have a number of characteristics and factors that impact our health, but the best strategy is to start slow, include one healthy habit at a time, and to listen to your body. It knows what it needs. And when you fall off “the wagon” just dust yourself off and keep moving forward.

Are you ready to wake up to an amazing healthy new you? Click the “Schedule a Session” button up there at the top of the page for a FREE 30 minute consultation. Together we will determine what your goals are and how they can be reached.  Receive at least 2 tips to improve your health right now.