Healthy Q & A: Cooking for Guests with Food Allergies

Q:  My daughter is bringing her fiancé to Christmas for the first time this year.  I’m excited, but also worried since he has food allergies: he’s allergic to wheat and dairy.  I asked, and my daughter said it wasn’t a breathing reaction he has (thankfully!), but he gets rashes and digestive problems if he eats them.  I’m happy that he’s coming for Christmas, but I also don’t want to get him sick!  Do you have any recommendations?

A:  It is absolutely possible to have a nice, normal holiday feast while hosting a person with food allergies, it just takes a little extra awareness and planning.  The new USDA mandated food labeling lists if a product contains dairy or wheat and is printed at the bottom of the ingredient list in bold, so be sure to check all prepared foods you buy- even if it doesn’t seem if it would contain wheat or dairy since there are often surprise ingredients.

If you are cooking a roast, meats in general are safe, just take care using prepared marinades, since some contain flavorings or yeast extracts which may contain wheat.  When it comes to side dishes, there are lots of delicious choices which are dairy and wheat free.   With potatoes you can make mashed potatoes with dairy free margarine like Earth Balance’s Buttery Sticks and soy or rice milk.  Potatoes (regular white potatoes or sweet potatoes) are delicious roasted in olive oil.  Don’t think you need to have an entirely dairy free or wheat free meal, but just use care in preparing the dairy free and wheat free dishes, washing the counter and cutting board thoroughly and using new utensils.  Also, make sure to have a specific serving utensil for each allergen free dish so there isn’t cross contamination between the different foods. 

Gravy is another dish to be aware of, since prepared gravy (or many gravy recipes) contain wheat.  We do have easy gluten free (and vegetarian varieties if that’s a concern for anyone reading) gravy mixes at the store.  Desserts can be more of a challenge for dairy free and gluten free diets, though there are many delicious recipes which are absolutely doable.  Here’s a list of some fantastic gluten free desserts, many of which are dairy free (and really, it’s easy to convert almost any recipe to be dairy free by just substituting dairy free margarine, and soy, rice or coconut milk).

A nice prepared dessert that we have at the store which would fit the bill for gluten and dairy free are Katz Gluten Free Pies.  They’re delicious, and are nice since they’re one less thing to cook.  If you have any questions, be sure to stop by the store, we’re all very knowledgeable on food allergies and cooking for people with food allergies.

See our recipe review for some more great ideas for gluten free and dairy free holiday dishes!

Supplement Spotlight: All About Omegas

There’s a lot of confusion about omega fatty acids, so I thought I’d go over some common questions about fish oil, flax oil, and the different types of omegas.

What are Omega fatty acids?

Omega fatty acids are essential fats that cannot be manufactured in the human body and must be obtained through foods or supplements.   They are crucial for heart health, brain function, and reducing inflammation in the body.  There are a variety of omega fatty acids, the most well known being omega 3 and omega 6.  Omega fatty acids are common in the American diet, since they are largely supplied by vegetable oils.  Omega 3s on the other hand are more difficult to come by, since they are present in fewer sources, most commonly fatty fish, fish oil supplements, or flax and chia seeds.  The recommendation for the ratio of omega 3 to omega 6 fatty acids are 1:2,but in the standard American diet, that ratio is more like 1:20.  That makes omega 3 supplements much more important for most people than a omega 3, 6, 9 supplement.

EPA, DHA, and ALA

EPA, DHA, and ALA are all forms of omega 3 fatty acids. 

EPA and DHA are the forms of omega 3 found in fish oils.  EPA is best known for its help in reducing inflammation, lowering triglycerides, and aiding in heart health.  DHA is a structural fat that makes up much of the brain, eyes, and nervous system and is crucial for brain function.  ALA, or alpha linoleic acid, is the vegetarian form of omega 3, found in flax and chia seeds and oil.  ALA needs to be converted into EPA and DHA in the body (when it’s fish oil, the fish has already converted it in their bodies), although the ratio of conversion is not very efficient and can vary widely.  Because of this, the serving size of flax oil compared to a fish oil concentrate is much greater, 1 tbs. per pound of body weight compared to 2 or 3 pills of a high potency fish oil concentrate (like Solagar’s Omega 950).

For most people I would recommend fish oil over flax, because of the conversion ratio and how important DHA is to brain health.  That being said, I take flax instead of fish oil since I’m a vegetarian.  Flax is also a much more natural form of omega 3, and can be unprocessed and organic.  Flax oil also contains lignans, types of phytoestrogens which have been correlated to a reduced breast cancer risk (possibly colon cancer as well).  Lignans may also help with reducing menopausal symptoms. 

I also wanted to further highlight DHA, and say that it is absolutely crucial for fetal brain and eye development.  I’d venture to say that every pregnant woman should be taking DHA.  There are also vegetarian DHA supplements that are sourced from algae if that’s a concern.

Things to look for in a supplement

Fish oil supplements vary greatly.  It’s important to look for a quality brand which is ensured to be free of contaminants.   Make sure the fish oil you’re taking says either it’s molecularly distilled or has been tested to ensure that it is free of mercury, lead, and other contaminants.

Another thing to check are the amounts of EPA and DHA contained per pill.  Concentrations of EPA/DHA vary widely, where one product may need several pills to equal one pill of a fish oil of a higher concentration.  The highest amount of EPA/DHA per pill that we have in the store is Solgar’s Omega 950, which rivals the concentration (in fact it’s higher!) than the prescription fish oil Lovaza. 

When it comes to fish oil supplements, it’s all about the amounts of EPA and DHA, so I see no reason why anyone would ever take one that would be at a lower concentration where they would need to take more pills per day.

Healthy Q & A: Gum Disease

Q:

I’ve been diagnosed with the beginning stages of gum disease.  I wanted to know if there was anything supplement wise that could help.

A:

There are a number of things that can help.  CoQ10 is the first I’d recommend.  It’s a potent antioxidant best known for its benefits to heart health, but research has shown it to be beneficial to gingivitis and periodontal disease.   CoQ10 can help to strengthen gums and may help to prevent gums from receding.  Research has found that people with periodontal disease have low levels of CoQ10 in their gums, and that supplementing with CoQ10 (by pill or by rubbing on the gums) may enhance healing and tissue repair.  One placebo controlled study found that applying CoQ10 topically to the gums reduced gum loss and the depth of dental pockets after three weeks.

Oral probiotics can also be helpful, by increasing the balance of good bacteria in the mouth, they can help to reduce the amount of bad bacteria which contributes to gum and periodontal disease.  Nature’s Plus has one that’s particularly nice, it contains CoQ10 as well as probiotics strains which are especially targeted for oral health.

A high potency multivitamin would also be a good idea, since it would contain a number of vitamins which are beneficial for healing and reducing inflammation like Vitamin A, C, E, and folic acid.

Tea tree mouthwash can also be beneficial for people with gum disease.  Tea tree oil contains natural antibacterial and antiseptic properties which can help to heal gum infections and fight bad breath.   We also have tea tree treated dental floss which is a wonderful product to use with gum and periodontal disease since it brings the antibacterial tea tree oil around the gumline and between teeth.

Why go gluten free?

Celiac

Celiac disease is probably the best known reason people switch to a gluten free diet.  Celiac disease is a condition where the body is damaged by gluten, a protein found in wheat, barley, and rye.  It is also present in many other foods.  Celiac disease is a serious disease where eating gluten triggers an immune response in the small intestine which over time damages the intestine’s lining and can prevents the absorption of nutrients.  It can cause weight loss, bloating and sometimes diarrhea.  Over time the body’s organs and bones can be damaged through malabsorption of nutrients.  Celiac disease is especially problematic in children, since it can affect growth and development.

Celiac disease does not always present itself with GI symptoms; in adults, common symptoms include anemia, bone disease, and neurological issues.   Also, children over age 3 with celiac disease often have non GI symptoms, including iron-deficiency anemia, short stature, or mood disorders.

Cross contamination is also an issue for people with celiac disease, where foods prepared in a factory or bakery containing wheat products can cause symptoms, even if there is no gluten present in the recipe that was used.  People with celiac may also wish to use gluten free beauty products, since gluten in those products can cause reactions as well.

Celiac is different from a sensitivity in that gluten can absolutely not be consumed.  It’s not like being a diet where you can “cheat and have a piece of cake”, since any amount of gluten is damaging to the body.  Thankfully, Celiac disease can be confirmed by a blood test, although gluten must be present in your system for the test to work.

Gluten Intolerance

Gluten Intolerance, also known as non-celiac gluten sensitivity, can have similar outward symptoms to celiac disease, but it does not have an immunological component.  When gluten is ingested, the body sees it as a foreign invader, causing inflammation and digestive distress.  When gluten is removed from the diet, the symptoms begin to stop.   Symptoms include bloating, abdominal discomfort, and diarrhea caused by inflammation in the digestive tract. Headaches, lethargy, attention-deficit disorder, hyperactivity, muscle weakness/disturbances and joint pain may be present as well.

Autism, ADD/ADHD, Bipolar Disorder, Schizophrenia

A variety of mental disorders respond well to a gluten free diet, particularly a gluten and casein (a protein found in milk) free diet.  Not everyone who switches to a GF/CF diet will see improvements, but many do.  Gluten can take up to a month to leave the body and may take up to six months before all traces are removed, but if you or your child suffer from any of these disorders, it can be worthwhile to see if eliminating gluten can be of benefit.

*****

Foods that can be eaten on a gluten-free diet include rice, quinoa, amaranth, potato, buckwheat flour, corn, fruits, oil, vegetables, beans, tapioca, meat, poultry, fish, shellfish, teff, nuts, eggs, and sorghum, among others.  There are also lots of gluten free baked goods, snacks, and prepared meals that we carry at the health food store.

Healthy Q & A: Energy

Q:

I feel like I'm tired all the time.  Is there anything you'd say that could help?

A:

Tiredness can be a complex issue that usually is rooted in having too much stress.  Stress often robs us of sleep, which makes us tired in the morning.  Depression can have a hand in it as well, since stress and depression can go hand in hand, and work well together to sap energy.

The first thing I’d recommend are adaptogenic herbs like ginseng or ashwaganda.  Adaptogens literally help your body to “adapt” to stress, while reducing its negative side effects.  Stress, in and of itself in not necessarily a bad thing, but when the stress goes on for prolonged periods without respite is when problems develop.  Adaptogens work to help to bring the body into balance, both calming you down and giving you energy without being overstimulating or jittery like the energy from coffee.  Research has also linked ginseng to increased brain function and both ashwaganda and ginseng to increased physical stamina.

If difficulty falling asleep or insomnia is an issue, there are a number of herbs which can help.  Herbs like valerian, passionflower, and hops are all wonderful for helping with relaxation and promoting sleep. For anxiety, the amino acid L-theanine taken at bedtime or during the day can be very helpful.

For people suffering with depression, SAMe or the amino acid 5-HTP can be helpful.  Boosting your mood often helps to reduce fatigue and lethargy.  Both have added benefits- SAMe can help with seasonal affective disorder (which I’ll write about in more detail in next month’s newsletter) and 5-HTP can help with weight loss.

Finally, don’t forget exercise.  Exercising (especially in the morning) can help with increasing energy, reducing stress, boosting mood, and helping with sleep.  The park districts in the area have lots of choices for exercise classes, and there are often membership deals at fitness centers in the surrounding communities.  Also, even though October mornings can be brisk, getting outside for a walk, bike ride, or run can be wonderful.

Supplement Spotlight: Sleep Aids

Melatonin

Melatonin is actually a hormone which is produced by the body.  It helps to regulate the body’s circadian rhythms, or the natural cycle of sleeping and waking.  Supplemental melatonin can help to correct sleep patterns and help to make a person feel awake and rested in the morning.  Sleeping disorders can increase with age, and melatonin has been shown in research to help.  In one study of participants over 55 years of age, those who took 2 mg. of time release melatonin experienced better sleep quality and were more alert in the morning.

Valerian

Valerian is one of the most well known herbs for sleep.   It’s used as both a tranquilizer and a calmative.  Its benefits are particularly effective for women experiencing menopause.  Research has shown that it can increase sleep quality and reduce the amount of time it takes to fall asleep.   There have even been studies which found it to be as effective as a number of different prescription sleep aids.  Valerian is most beneficial for people with chronic insomnia instead of those with temporary or sporadic sleeplessness.

Passionflower

Passionflowers are gorgeous if you’ve ever seen them.  They also are great for sleep and have been used as a sedative for over 200 years.  It helps to reduce anxiety and relieve muscle tension.   Passionflower is especially helpful for nervous insomnia.

L-Theanine

L-theanine is an amino acid that’s present in small amounts in green tea.  It’s often used during the day because it reduces anxiety without tiredness.  Even though it doesn’t cause sleepiness, it has been shown to be an effective sleep aid.  One interesting study conducted in Japan found that those who took theanine were more alert on wakening and reported, “a significant absence of feeling exhausted and a reduced need for sleep” when interviewed in the mornings.  The majority reported improved sleep efficiency and also a reduction in nightmares.  Another study on children (ages 8-13) found that those who consumed theanine had a significantly higher sleep percentage and sleep efficiency scores.

Many of the above sleep aids are available in formulas which have several supplements combined together, since while they work well alone, they often have impressive benefits when combined.

Healthy Q & A: Calcium Absorption

Q:

I’d recently read an article that was pretty much saying that calcium supplements were useless and that they didn’t really do anything since you’re probably not absorbing it.   What do you think?  I guess I’m looking for reassurance.

A:

There is always going to be someone out there trying to say that supplements are a waste of time.  That being said, there is a lot of difference between different calcium supplements and formulations, which can make a big difference in how it’s used and absorbed by the body.

First, I’d like to say that it’s unlikely that the body can absorb more than 500mg of calcium at a time, so while everyone might want to just take one pill for their daily needs of calcium, it’s not really in your best interest.  Also, it’s important to think of your daily calcium consumption from foods.  If a person is eating 2-3 servings of dairy products a day, they might not need to take the entire recommended dosage of 1,000mg of calcium.

Calcium is the most well known supplement for the bones, and for good reason- calcium is key to building new bone.  When it comes to supplements however, calcium is not the end of the story.  There are a number of other important nutrients which can aid in calcium absorption and in helping the body to use the calcium correctly.   In fact, a person may be doing themselves a disservice by taking calcium by itself.

Magnesium is one of the most important supplements next to calcium.  It helps the body to absorb calcium and prevents the calcification of tissues in the body.   It literally helps calcium to go into the bones.  Vitamin D is also crucial for protecting the bones and for helping the body to absorb calcium (calcium is notoriously difficult for the body to absorb and utilize correctly).  Another supplement I really love that’s great for the bones is vitamin K2, it works as a traffic guard in the body- directing calcium to the bones and away from the arteries and soft tissues, helping to prevent and reverse arteriosclerosis.

The best calcium supplement I’d recommend is Jarrow’s Bone Up, it has the most bone co-factors compared to any other supplement including 1000mg of vitamin D3, as well as vitamin K2, magnesium, boron, and a host of other bone building supplements.  

Supplement Spotlight: Back to School Supplements for Children

It goes without saying that a healthy, balanced diet is important for children, but the fact is that most children’s (especially young children) diets are far from that.  It’s been said that the top two vegetables eaten by American children are French fries and ketchup, which should give everyone pause. 

Research from the U.S. Department of Agriculture has determined that “Less than half of children consume the USDA recommended number of servings in any give food pyramid group and almost 80% do not eat the recommended amount of fruits and vegetables.”

These missing nutrients can cause a number of problems for growing bodies, and can also evidence itself in concentration and attention problems at school.  One study, for example, researched kids ages 8-14 who took a multivitamin for three months and had “significantly improved cognition and mood”.

Another study found that “Children who took dietary supplements showed more positive emotions and fewer negative emotions.”  Yet another study found that multivitamin use among children improved cognitive performance.

One area where supplements are important for children (I would almost venture to say that they may be even more important than a multivitamin) are omega 3 fatty acids.  Omega 3 fatty acids are absolutely crucial for brain function and development.  It’s important to note that the body cannot manufacture its own omega 3s, and that they must be added to the body either from foods or supplements.  Omega 3s can be obtained from fish or flax, though for children and brain function fish is greatly superior, though there are vegetarian forms that are as effective as fish oil (it’s important to look for vegetarian products with DHA).  Most kids aren’t a big fan of fish, plus there are concerns about mercury contamination, so supplements are an ideal choice.

For most parents the idea of getting their child to take a fish oil supplement is laughable, but there are some fantastic and great tasting fish oil supplements on the market.  The one I most recommend isBarlean’s Omega Swirl, which is made in a way so that the texture is similar to a cream or yogurt and it’s not at all fishy.  My daughter would literally drink the entire bottle if I’d let her. 

There are a large amount of positive studies on the benefits of omega 3 fish oil supplements for children and its help in concentration, impulse control, depression and hostility.  For children with ADD/ADHD, supplementation is even more important, as research has found that those children are often severely deficient in omega 3s.  I even had a woman who came in the store literally in tears because she was so grateful at the night and day difference in her daughter after giving her fish oil.  While I can’t say that results like that are going to happen for everyone, I do firmly believe that omega 3 supplements are of great benefit for everyone, especially children.

Other areas of importance are of Vitamin D, especially in the winter, since vitamin D deficiency can cause brittle bones and osteoporosis in later life.  Vitamin D also enhances immune function, and vitamin D supplementation has been found in research to reduce the risk of illness in children, especially respiratory infections.  Calcium supplements are also important for children, especially those on dairy free diets.

We have a lot of very high quality children’s vitamins and supplements at the store, so come by- we’d love to help you.

Healthy Q & A: Protein and Exercise

Q:

I have been working out and am looking for a protein drink to assist.  What would you recommend?

A:

Protein is incredibly important for helping to build and repair muscles.  Most recommendations say that it’s best to consume protein within one hour of resistance training since said training increases amino acid delivery to muscles as well as absorption.  Because of this, the sooner you consume protein after exercise, the bigger the stimulation of protein synthesis in the muscles. In theory, proper protein timing leads to increased gains in strength and lean body mass (something we all want).  There’s also some researchwhich says that drinking a protein shake before working out can be beneficial.

Whey protein is considered the best for muscles, since it’s quickly digested and over 90% of its protein is utilized by the body.  One we have that I’d recommend is Jarrow’s Whey Protein (it’s also 25% off this month).  It’s a good value, comes in three flavors, has a low amount of sugar, and has 4 grams of branched chain amino acids per serving (BCAAs help with maintaining and increasing muscle mass).

Whey comes from milk, though if you have a dairy sensitivity or allergy, we have a number of nice non dairy protein shake options (we have brown rice, pea, egg white, hemp, and soy protein shake mixes).

Something important to note is overall calorie expenditure and what you’re looking to gain from your workouts.  If you’re lifting weights and are trying to gain significant muscle, a protein shake after exercise is a great thing.  If your main goal is weight loss, and you’re doing shorter cardiovascular workouts, a post workout protein shake might not be needed; instead, just take care to ensure you’re getting enough protein in general.

For people doing mild to moderate exercise for weight loss, there is usually not a lot needed for “refueling”, and adding a lot after a workout can actually hurt your weight loss efforts.  An example would be a person who runs for 30 minutes and then eats a protein shake with a banana and added flax seed oil (a very healthy shake in and of itself).  30 minutes of jogging burns roughly 300 calories, but the shake described above could be as much as 400-500 calories.  If a shake like that is used to replace a meal or snack that would be fine, but if it’s added on top of a person’s normal food intake, you can actually be consuming more calories than expended during a 30 minute exercise session.

Healthy Q & A: Healthy Eating

Q:

I know I should eat better, but I work a ton and eating healthy is the first thing to go.  I don’t eat enough fruits and vegetables since I eat out most of the time.  Is there anything I can take that would help to make up some of what I’m missing? 

A:

There are supplements which can replace some of the phytonutrients you’re missing from fruits and vegetables, though I would still encourage you to try to eat more produce.  Apples, bananas, and bags of baby carrots are healthy snacks that travel well which can get you closer to the recommended “five a day”.

Nature’s Plus makes two products I think could help.  The first is Fruitein, a drink mix that has concentrates from 110 different fruits and vegetables.  It also has 13 grams of protein so it helps you to feel fuller, longer.  It’s different from most shake mixes in that it’s meant to be mixed with water, so it’s a great drink mix to have at the office or on the go since it doesn’t require ingredients that need refrigeration.  Nature’s Plus also has a supplement called Ultra Juice which is a tablet which contains the vitamins, minerals, and phytonutrients found in fruits and vegetables. 

Making green smoothies in the morning is another great way to increase the amount of fruits, veggies, and greens in your diet.  If you google green smoothie recipes the results are neverending.  Basically it’s mixing water (or milk or orange juice), spinach or kale, and a banana in a blender and drinking.  There are tons of delicious variations.  It might sound weird at first, but I know a number of people who are hooked on them.  Here’s a site with some great recipe ideas.

Also, since you mentioned eating out, there are lots of vegetarian options at restaurants which will give you some heatlthier options.   Plus, you can always request that extra vegetables be added to a dish.  Hope that helps!