What are allergies?

Allergies are a reaction from your body’s immune system to a nonthreatening foreign substance (ie. grass, dust, pollen) causing annoying and sometimes life threatening physical symptoms. There are different types of allergies or immune reactions and in this newsletter we will only be covering the seasonal allergies that are mediated by a substance from your immune system known as IgE. The body releases IgE in response to the foreign material leading to a release of histamine from mast cells ultimately causing those familiar symptoms of itchy, watery eyes, runny nose, sneezing, scratchy throat and blocked sinuses.

Note: Anaphylactic reactions can be fatal and if you are experiencing any difficulty breathing or feeling of the throat closing seek immediate medical attention.  

What can you do to reduce allergy symptoms?

The following ideas may help reduce the symptoms you experience during the allergy season and are in no particular order. Always consult a health professional before beginning any supplement regime.

1.       Local Honey – It has been theorized that a spoonful of local honey will contain most, if not all of the local pollens in minute doses. Taking a few spoonfuls of this honey may desensitize the body to the pollens leading to a reduction of symptoms. Also, it is delicious.

2.       Quercetin – A compound found in many fruits and vegetables as well as black and green teas. It acts as a mast cell stabilizer to limit the release of histamine and lessen the severity of the allergic reaction. It is best if taken every day starting a few weeks before the beginning of the allergy season and throughout. Food sources high in Quercetin:
-          Apples
-          Citrus fruits
-          Onions
-          Parsley
-          Green or Black tea
-          Beans
-          Blueberries or Blackberries
-          Leafy green vegetables

3.       Vitamin C – Helps regulate the immune system and decrease its overreaction to non-harmful substances. Below is a list of the best sources of Vitamin C:
-          Papaya
-          Bell Peppers
-          Strawberries
-          Broccoli
-          Pineapple
-          Brussels Sprouts
-          Kiwi fruit
-          Oranges
-          Cantaloupe
-          Kale

4.       Nasal Rinse/Neti Pot – This will help keep your sinuses clear and avoid the accumulation of allergic materials in the nasal passages.  Ensure you use filtered water with saline.

5.       Bromelain – Acts as an anti-inflammatory agent and is often paired with quercetin to increase absorption and effect. The most common source of bromelain comes from the stem of pineapple.

6.       Stinging Nettle (Urtica dioica) – Taken in the form of a tea or tincture, this herb has great anti-allergic and anti-inflammatory activity. It is also very nourishing to the body.

7.       Butterbur (Petasites hybridus) – Has been shown to reduce allergic symptoms without causing the sedative effects of anti-histamines.

8.       Probiotics – Multiple “friendly” bacterial strains and adequate dosing of probiotics will help regulate immune function.

9.       Rosemary (Rosmarinus officinalis) – Rosemary contains rosmarinic acid which has anti-allergic, anti-inflammatory and anti-microbial activity.  It is also a great anti-oxidant and the spice can be easily added into any meal.

10.   Avoidance – By far the most effective treatment, but not always possible.

Trying these simple steps at home may help you in your quest to combat those irritating allergy symptoms during the peak season. It is always a good idea to consult your local health care provider for further treatment and support and to ensure that you are taking the proper doses of the right supplements for your individual case. Now it is time to step away from the computer and support your body’s immune system so you can get outside and enjoy nature to its fullest.

Spring Detox
There is a lot of hype surrounding the word “detox”.  It is our job as naturopaths to ensure that you are doing a healthy detox that is right for you.  So let’s start with the definition of detoxification which means the process of clearing, neutralizing and/or transforming toxins from the body.  Detoxification is a daily, naturally occurring process in our bodies but because of the chemicals in our environment the body cannot keep up with the toxic burden and they build up over time.  Toxins can be external such as alcohol, beauty products, pesticides, tobacco, heavy metal, and medications or internal from our normal metabolism that forms toxic by-products that need to be neutralized.  We have the ability to eliminate these toxins through the liver, skin, lungs, digestive tract and kidneys.

Many detox protocols contain harsh laxatives that strip the body of essential nutrients that it needs in order to complete the detoxification processes.  These products can also leave the body dehydrated and although you may lose weight it is typically water weight.  On fasts (unless done properly) the weight loss will typically involve the loss of muscle as this is easier for the body to mobilize for energy than fat.  After the detox is finished you end up gaining the weight back and it will be stored in the body as fat. 

The detox protocol that we advocate involves supporting our largest and most important detoxifying organs; the skin and liver respectively.  This is done by the following methods: diet and lifestyle modifications, supplementation and sweating through exercise or sauna.  A hypoallergenic diet is included to help reduce the toxins in the digestive system.  The length of the detox is really up to you but we typically recommend at least 2-3 weeks.  In the beginning of a detox some people may experience a variety of symptoms like fatigue, headaches, irritability etc., however, these will dissipate within a few days as the body rids itself of all the toxins.  After this, most feel an increase in energy and an overall sense of well-being that makes the entire process worth it in the end. 

Here are some simple tips to help detox:
·  Consume a whole foods, hypo-allergenic diet (eliminate wheat, dairy, alcohol, caffeine, soy, corn)
   -Include organic fruits and vegetables like cabbage, broccoli, brussel sprouts, oranges, tangerines, raspberries, blueberries, sprouts, kale, swiss chard, apples, beets
   -Include seeds, almonds and legumes
   -Include spices like turmeric, garlic and ginger

·  Drink 2 litres of water daily
   -Add a quarter of a lemon to your water to support the liver
   -Consume green tea regularly throughout the day

·   Try to consume 5-6 small meals throughout the day to maintain blood sugar levels

·   Exercise daily (30 minutes) - any activity that you enjoy!

·   Contrast Showers - alternating hot and cold showers help increase circulation and are a simple way to cleanse your body
   -Start with 3 minutes of hot water followed by less than 1 minute of cold water and repeat this cycle 3 times at least once per day always finishing with cold

·   Dry Skin Brushing
   -Using a soft brush or loofah prior to bathing, start at the feet and hands, working your way up, and always stroking towards the heart - helps to clear toxins from the skin

·   Castor oil packs over the liver helps to draw out toxins and improve elimination

·   Ensure at least 8 hours of sleep per night

·   Journaling or Gratitude
    -Write about 1 positive experience that you have had over the last 24 hours  or each day write down 3 new things that you are thankful for

(Please note: We always recommend consulting with a Naturopathic Doctor or other health care professional before starting any detox protocol.)

We love veggie burgers but if you’ve ever looked at most of the store bought packages they can be high in sodium, gluten, dairy and other preservatives or processed ingredients.  It’s taken a long time but I’ve finally created a veggie burger that won’t fall apart, has a good flavour and is easy to make.  This recipe has a lot of fiber, protein and lots of spices to make it part of an overall satisfying meal.  I cook the beans myself which allows a decreased amount of sodium per burger since canned beans contain a lot of sodium and the chemical BPA from the can.  I lightly stir fry the vegetables before processing them but you can probably just throw all of the vegetables into the food processor without cooking them but I have not attempted this yet.  It would make it an even quicker and easier process. 

Easy to Make Flavourful Veggie Burgers

·         1 cup shredded carrot

·         ½ cup diced pepper (green, yellow or red)

·         ½ of yellow onion diced

·         4-5 minced garlic cloves

·         2-3 cups white beans (I cook 1 cup and use whatever that makes)

·         1 ½ cups whole rolled oats

·         1 tbsp chili powder

·         ½ tbsp cumin

·         ½ tbsp paprika

·         ½ tsp turmeric

·         ½ tsp black pepper

·         ¼ tsp cayenne pepper

·         2 tbsp Bragg’s liquid aminos or tamari

·         2 tbsp Dijon mustard

·         1 fresh jalapeño (seeds removed use a glove to handle to avoid burns) or 6-10 slices from jarred jalapeño (I prefer fresh)

·         2 free range eggs

·         1 tbsp organic ketchup (optional)

·         ¼ tsp garam masala (optional)

Make beans in advance – follow package instructions.  Stir fry carrot, pepper, onion and garlic 5-10 minutes until softened over low to medium heat.  Preheat oven 400 F and prepare baking sheets with unbleached parchment paper.  Add all ingredients to a large food processor and process until smooth.  Form mixture into patties (Note – it is fairly sticky and try to make all burgers similar size so they will cook the same) and place on baking sheets.  Bake 10 minutes on one side and flip and bake 10 minutes on the other side.  Serve on its own or topped with guacamole (see recipe) or on a brown rice wrap or sprouted grain bread topped with tomatoes, sprouts (see how to sprout) and guacamole.  Or serve with cilantro pesto (see recipe).

Cilantro is a great addition to many recipes but typically you only need a small amount and you end up with a lot left over and it usually goes to waste.  Well this is a treat because I’ve finally found something to do with the extra cilantro.  Cilantro pesto is a recipe that is cardiovascular protective because it contains nuts, garlic, olive oil and the cilantro itself is a great liver detoxifier helping balance cholesterol in the body.  I thought that it would be very bold in flavour since cilantro is a stronger tasting herb, however, I was pleasantly surprised at how mild it becomes when combined with the other ingredients. 

  Cilantro Pesto

·         ½ cup of raw almonds, cashews, pine nuts, walnuts, hazelnuts, flaxseeds or pecans or a combination –I use a               combination of all of them except pine nuts

·         1-2 cloves of garlic

·         1 cup fresh cilantro leaves, washed and torn off stem, packed

·         2 tablespoons fresh lemon juice

·         1/3 cup unfiltered raw olive oil

Put nuts in food processor, blender or magic bullet and process to make ½ cup.  Add all other ingredients and process.  If it gets to thick add ½-1 tbsp more of olive oil and process.  Serve over brown rice pasta or on veggie burgers (see recipe).

 

Avocados are packed with many nutrients and healthy fats which makes them an ideal part of our daily diet.  Avocados are very high in fiber (14 grams per serving!) and antioxidants and contain anti-inflammatory properties.  This means that they can promote cardiovascular health, blood sugar regulation, prevent chronic disease, and help with inflammatory conditions.  Avocados are tasty in salads and shakes, on sandwiches, as guacamole with rice crackers or blue/red corn chips and can even be baked into muffins as a substitute for butter or oil.  We've also made them into a pie - they are really versatile!

Avocados are ripe when they are darker on the outside and slightly soft.   It is good to leave them out on the counter in your fruit bowl as they will ripen more quickly from green to black.  Once ripe the best way to cut an avocado is to cut lengthwise or vertically around the whole avocado.  Be careful as there is a large pit in the middle which can then be removed.  At this point you will have two halves which can be sliced or cubed right in their skin and then scooped out with a spoon.  Once cut it is best to eat the avocado right away as the flesh goes brown.  We have stored a half in the fridge in a tight container for one day and it is okay, but not recommended.  Rubbing lemon juice on the flesh helps prevent the browning.

Super Easy Guacamole

·         1 avocado

·         1 clove of garlic minced

·         1 lemon or lime wedge

·         Fresh ground pepper to taste

·         Sliced green onions and tomatoes (optional)

Cut avocado and scoop out flesh into a bowl.  Mash with a fork until desired consistency.  Add garlic, lemon or lime and pepper and mix.  Can mix in sliced green onion and tomatoes if desired.  Enjoy!

Avocado “French Fries”

·         2 avocados

·         ½ cup ground flaxseeds

·         1 tbsp chili powder

·         ½ tsp cumin

·         1/8 tsp cayenne

·         1/8 tsp fresh ground pepper

·         Pinch of sea salt

Preheat oven 350 F.  Combine all ingredients except avocado into a bowl.  Prepare avocados by cutting straight down longitudinally (from top to bottom) and turn avocado to slice into two halves and remove pits.   Slice each of the halves into 4-5 longitudinal slices depending on how large your avocado is.  Gently spoon out avocado from skin.  Coat each slice singly in the spice mixture and place on a baking sheet lined with foil.   Bake for 10 minutes and then turn and bake an additional 10 minutes.  If you like it crunchier bake longer, if you like it softer bake for a shorter amount of time.  Serve with organic ketchup.