Life Path Health Center .com

Staying Slim and Trim during the Holiday Season

What is it about the holidays? We perceive it as a free ride on the food train.  All year we deprive ourselves just to eat richly around the holidays.  Well, maybe we aren’t exactly depriving ourselves during the rest of the year, but we do look forward to the food that is served at Thanksgiving and Christmas.

For some reason, everything tastes better in November and December.  It could be the fact that family and friends are gathered around that changes our perception of the taste of things.  Most special occasions center on food.  It is a proven fact that eating comfort food releases endorphins, those “good feeling” substances in the body.  Even in hard times, things seem more manageable over a plate of macaroni and cheese or turkey with stuffing.

But, it is not the food that makes us happy it is the company.  Focusing on the food will lead to overeating which is what happens to just about everyone during the holidays.  Our eyes are bigger than our stomachs and we develop the expanding waistline to prove it.

What can we do?  Holidays are full of activity:  games, parties, gift exchanges, church functions.  It is hard to get away from scrumptious desserts and fat-laden foods.

Make a pact with yourself this year to continue the battle of the bulge.  Don’t let the holidays derail you so severely that the first half of the year is spent losing weight accumulated in a month’s time.  Besides being depressing, it is not the healthiest way to live.

In this report we will discuss how anyone can avoid the thirty pound holiday blues with a few simple tips.  We will touch on the topics of:

* Thinking thin from the beginning
* Get moving with exercise
* Strategies to start off strong
* The necessity of partners
* Weight management skills
* Party tips
* Dinner eating tips

IN THE BEGINNING
Think Thin

Our actions begin in the mind.  What we think influences what we do.  Losing weight is a difficult task to accomplish.  Keeping it off is just as hard.  Arming yourself with knowledge is one way to watch out for dangerous pitfalls especially around the holidays.

Begin by learning about food.  Pick up a book at the library or the bookstore.  What is important is any information about proteins, fats, and carbohydrates.  These are the nutrients that make up each food that we eat.

Proper nutrition comes when these nutrients are eaten in the right proportion.  According to experts, a 40-30-30 split is best.  The larger part is protein, followed by carbohydrates, and finally fats.  It is a common misconception that cutting all fats will help us to be slim and trim.

The body needs a certain amount of fat each day.  The trick involves getting the right kind of fats.  Unsaturated fats are the better choice.  The worst is trans fat.  It is liquid fat like margarine that is chemically turned into a solid form.

After the knowledge has been accumulated, read the food labels.  The numbers there will make sense now.  Reading labels lets you know what is in the foods you eat and prepare for others.  A food diary can help you know what types of foods are eaten throughout the day.

Each person’s body is different.  It might be wise to consult a dietician about specific nutritional needs.  This can be done in person at a local weight loss center or through an online membership with a weight management website.  Some familiar ones:  Weight Watchers, SparkPeople, eDiets, and NutriSystem.

Know your food triggers.  We all have them.  Certain foods that we love make us go crazy if we can’t have it.  During the holidays, there seem to be more of our food triggers around than any other time.

Stress can make those foods seem all the more enticing.  Let’s say that chocolate brings on the cravings.  Prepare mentally to meet with this food trigger at parties and other places that you visit during the holidays.  One way to combat the effects is to control your encounters with chocolate.  As the party host or dinner cooker, limit chocolate in the house, or prepare chocolate desserts using lower fat ingredients for fewer calories.

Eating right doesn’t begin around the holidays but earlier in the year.  It takes time to develop the healthy eating habits.  And, with the Thanksgiving and Christmas at the end of the year, we need all of the practice we can get.

Get Moving

What is it about exercise that we don’t like? Maybe it’s the sweating or an ache in our legs or arms while we workout.  Whatever the problem could be, it doesn’t have to be an issue for us.

Find activities that you like.  Exercise is only a burden when we do stuff we can’t stand doing.  It doesn’t matter if it is for thirty minutes or an hour.  You won’t want to do that activity again if it’s too hard.

Start slow.  Getting acquainted with the mechanics of exercise will help one ease into a comfortable routine.  Confidence will be gained as endurance increases.  The main motivator for working out longer and trying tougher workouts will be the desire to feel even more confident.

Don’t stop moving during the holidays.  A busy social calendar may not permit you to keep up with a regular routine, but it is important to do as much as possible.  The effects of exercise are cumulative.

Maybe the cakes are baking in the oven for an hour.  You can’t go to the gym but you can stay in the neighborhood.  Take a ride on the bike around the block or a walk with a friend or family member.

When no one else is around, go it alone.  Music supplied by an iPod or a Walkman will distract you from the actual activity of exercise.  What was to be a twenty minute walk could turn into a forty-five minute walk quite easily with music to listen to.

Again, just like food, the more that you know about what you are doing, the easier it is to pick and choose activities that will help you to feel better, get in shape, and manage a weight loss.  Read about cardiovascular activities and strength training.  Each of us needs a combination of both to rev up the metabolism.

AS THE HOLIDAY APPROACHES
The Game Plan

If the object is to fight back against the holiday bulge, a plan must be in place before the holiday comes.  Thanksgiving and Christmas come faster than you think.  One moment it will be the beginning of summer and the next we’ll be celebrating Labor Day.

A strategy doesn’t have to be a long drawn out list that accounts for every situation.  Instead, it is a guideline of tips that can be translated easily into any situation to give us the power over our weight loss or gain.

1. Substitute high fat and high calorie ingredients in food dishes.  As the cook prepare meals using healthier items.  For instance, a third or even a half of the fat used in cakes can be swapped for applesauce.  The cake will still retain flavor and moistness.  Don’t forget to adjust for cooking time.
2. Plan each meal.  With a family around for the holidays, this is something that needs to be done anyway.  Planning meals helps with grocery lists for the store.  At lunch, make a bowl of salad.  Eating a salad fills up the stomach to a point that the portion size of the main meal remains small.
3. Drink plenty of water.  Water helps us lose weight.  It flushes out the impurities in our system.  Water before a meal fills us up so we eat less.  Adding lemon, lime, or orange perks up the flavor of water for those who don’t fancy drinking water.
4. Avoid grazing.  This is a big problem at holiday time.  We go to parties and pick up finger foods while we talk and mingle.  At home, we do it when watching the football game or a movie.  To avoid grazing, fill snack size Ziploc bags with your favorites and keep them handy.  During the movie, grab a bag or two.  When they are gone, snack time is over.
5. Eat before attending a party.  Often we visit these places hungry thinking we will be okay.  Lots of times we skipped previous meals so we could “pig out” at the party.  This is a no-no and a disaster waiting to happen.  Letting ourselves have free rein with fatty trigger foods always ends badly.  As long as they are around, we will attempt to eat it all.
6. Watch portion size.  This is the objective the points 1-5.  Smaller portions on smaller plates in combination with other tips will control how much is eaten in any one sitting.

Enlist the Aid of Others

Family members can join in on the weight game.  We all have a tendency to overeat, young and old.  They can use some control as well.

When preparing for a movie night with family, pop some popcorn or get a few bags of chips.  They can be regular or fat free chips.  The point is not to eat more than the serving size.

Let the kids count out one or two servings and pour it into bags.  Whenever you sit down, stock the party bowl on the table with an assortment of snack-filled bags.  In case of mindless eating, you won’t get more than you need.

Many families don’t have time to unwind with each other.  When everyone gets home, it is a mad dash to eat dinner, get homework done, and get to bed.  Talking is not a high priority, unfortunately.

Change all that with an after dinner walk.  If we have time to watch television for two hours, we can take a walk with our family.  This little outing serves two purposes.  One, we are getting the exercise we probably missed during the day, and two, we get to catch up with each other.

This ritual can be continued during the holidays.  Drag everyone along for the walk.  Family members you haven’t seen for a while can walk and catch up on life.  When we’re talking and laughing, we don’t realize that we are getting a workout.  With family, we probably won’t mind it either.

DURING THE HOLIDAYS
Aim for Weight Maintenance

The time has come.  The holidays are upon us.  We have prepared ourselves by reading books, consulting friends and experts, along with planning a holiday strategy to keep us from gaining too much weight if any.

It is time to put everything into practice with the pressure of cooking, baking, shopping, and hosting family and friends.  The purpose of the holidays is to enjoy ourselves.  We can accomplish this without overeating or popping the buttons off our pants.

Remember to indulge in moderation, but go ahead and indulge.  One of the biggest deterrents to losing weight and keeping it off is the perception that we have to do one thing and not another.  All food can be eaten as long as we choose to lower the amount that we eat at any one sitting.

When attending a party, bring a healthy dish to complement the rest of the party munchies.  We now have a dish to fall back on if we see that we are eating too much of the other stuff.  The ingredients are known to us so there is no problem with indulging.

In an effort to curb the weight gain, use a measuring tool.  It can be the scale in the bathroom or a favorite outfit you want to wear to a holiday party.  This tool will help gauge if things are being overdone or right where they need to be.  Don’t obsess over a couple of pounds.  People typically gain at least ten or more around the holidays.

Avoid eating out unless it is at a planned function.  Eating in restaurants costs money and the portion sizes are much larger than needed.  That brings mindless eating into play again.  A plate of pasta that could feed at least two people will satisfy only one when conversations are going on.  Before we know it, the entire bowl is empty.

Participate in Family Fun

A house full of family members is bound to get up a game of touch football, kickball, or something else interesting.  If you have a gaming system like the Wii, people will gather to play.  Competition is a great way to get exercise during the holidays.

Forget the television and get some fresh air.  These short bursts of energy are burning calories and keeping the metabolism working at an optimal rate.  So, put the decorating and baking aside for a few hours and get involved.

Shopping burns plenty of calories.  During the holidays many of us are running from store to store as if our hair was on fire trying to find last minute gifts, decorations, and food items.  Walking from aisle to aisle at lightning speed works the calves, quadriceps, and the heart.

What about the cleaning? Guests make a mess.  It is inevitable.  Part of the time inside will be spent cleaning and straightening the house.  Clothes need to be washed, carpets vacuumed, and kitchen and bathrooms scrubbed.

Enlist some help to get it all done, but your participation will burn calories.  A half hour of housework can burn a couple hundred calories.  It’s worth a little elbow grease.

Don’t neglect the outside.  By thanksgiving there should be a ton of leaves on the ground ready to be raked.  Trees and shrubs will need fertilizing and the garden may need weeding in preparation for the winter chill.

Party Savvy

Parties are fun during the holidays.  Kids are out of school and plenty of people are on vacation.  With no school or work to think about, the atmosphere is a relaxed one.   Sometimes it is so relaxed we don’t think about what we are eating.

Learn to trick yourself.  Yep, I said to trick yourself.  If you are a social butterfly, work the room at a party.  Make the prime objective to hobnob and meet others, not to spend the evening at the buffet table.

When it is time for the buffet table, grab a plate and create one layer of food.  Avoid piling one thing on another or thinking about seconds.  What can’t fit on the plate the first go round waits for some other time.  This also gets us to limit how much of one thing we put on our plate.

Dress thin.  There are tricks to use to give a slimmer appearance to our frame.  Dark outfits or dark stockings under a beautiful dress give the appearance of slimmer legs.  Who would want to ruin that great profile by overeating? Besides, a crab puff on a black dress is not cute.

Dinner Decisions

The time for Thanksgiving or Christmas dinner has arrived.  A table full of favorite eats is spread out before us.  The tendency is to pile the plate high with as much as we can get before it’s all gone.  In large families it could very well be gone after the first go round.

We have a decision to make.  Will we pile it high or keep it low key? Ways to keep it low key involve more tricks.  This is a time is when playing tricks is okay.  Fooling ourselves means less fat on the hips.

Make a toast to the season.  Use a glass of water and drink the entire glass.  The water has filled your hunger partially.

Eat a salad before the turkey and dressing.  In fact, chop up pieces of ham and pieces of turkey and put it on a bed of lettuce.  Add some salad fixings and dig right in.  Once the salad is through, use a small plate to get some dressing and gravy, and whatever else looks tasty.  Don’t put much on the plate because there won’t be much room left in your stomach.

For dessert, slice the cakes, pies, breads, and other goodies into portions before serving them.  Anyone can create their own sampler plate of dessert using healthy appropriate portions of each dessert.  Don’t feel bad if you don’t eat every bite.  Tasting each one on your tongue may be enough to feed the craving.

CONCLUSION

Food is all around us.  It brings life to our gatherings especially around the holidays.  Certain smells conjure up visions of holidays past and the good memories we created.  Let that tradition continue without adding weight to the body.

Good food and family go hand in hand.  Everyone involved can have a healthier time with a few tricks and tips.  The primary reasons to gather is to enjoy the company so don’t lose that when trying to stay slim and trim.

Don’t neglect the resources around you.  Other family members can join in to stay slim and trim while eating a variety or special foods.  Families stick together through thick and slim.  Here, we want slim and trim.

It is not necessary to do away with all of the fat to manage weight.  Fat tastes good.  That’s why we like it, especially the latter part of the year.

The practice of yoga consists of using several different types of poses or postures to stretch and work specific muscle groups.  Yoga will also help to strengthen muscles because they are working against each other or through balancing the body.  It may look like you’re only stretching but Yoga goes beyond the classic idea of stretching.

When beginning to learn the yoga poses or postures remember never to hold your breath.  By holding your breath you are doing the Valsalva Maneuver which places an increased load on the heart while working on muscles.  This is the same maneuver that some will achieve when having a bowel movement or during child birth.  In any case holding your breath while doing any type of contraction of muscles that include abdominal muscles is a no-no.

Breathing should also never be forced or labored during the activities.  If there is labored breathing then this is a sign that the body is working too hard and you should come out of the pose slightly.  Like running too fast increases your breathing to a point where you are working too hard so will pushing the postures and poses place a greater strain on your heart.

When you start practicing these yoga positions you should hold for 3 full breaths through most of them.  If you feel comfortable in the position then you may hold it longer.  If you’re uncomfortable then come out of the pose immediately.  The old adage “no pain, no gain” isn’t applicable.  If you are feeling pain then you should immediately stop.

There are several hundred different yoga poses but most fall into one of nine categories.  In the first category the pose is done in the seated position.  These are good for practicing breathing and relaxation.  They may be used as a warm up or starting point.

An individual may use a standing pose to warm up.  They are wonderful for strengthening legs and opening up the hips.  This position is also good for improving your sense of balance.  Inversions are poses performed to improve blood circulation, relaxation and quiet the mind.  They are believed to reverse the aging process and reduce the effect of gravity.

A counter pose is used to stretch the spine in the opposite direction from the previous pose or return the spine to neutral position.  A twist will stretch and strengthen the back and abdominal muscles.  It is thought to improve the function of the internal abdominal organs.

Yoga has a category of balancing postures that are good for improving and strengthening the muscle groups responsible for balance and coordination.  They also help to develop the ability to remain grounded in a pose.

Forward bend and backward bends stretch the back and front of the body and back and hamstrings.  The forward bends are used to release tension and calm the mind while the backward bends are the most challenging pose and help to strengthen the back and open the front of the body.

It’s important for individuals to use a relaxation or restorative pose at the end of each session.  Take this time to relax the body and mind allowing the energy released to move freely throughout the body.

The different yoga positions allow the practicing individual to meditate on the body and gain an understanding and knowledge of the nature of movement and strength.  But done without guidance these postures can also be destructive resulting in overstretching, inflammation and physiological imbalances.  Before attempting to begin yoga you should seek out the guidance of a trained practitioner who will help you push you appropriately and lead you down the health of health.

Relaxation is the process by which one can bring about feelings of balance and calm within the mind and body.

It is a myth to assume that in order to relax, one has to spend a significant part of the day engaged in absolutely nothing.  Conversely, some people find it difficult to sit in silence for more than five minutes.  Is there a perfect scenario that lies somewhere in between wherein one can relax, yet not feel as if precious minutes can be utilized doing other things?

When you compare the baby boomer generation to the previous one, it seems they lived their lives in slow motion.  While they were still productive in their everyday lives, they still seemed to set aside enough time out of the day to enjoy life; smell the roses if you will.

In the movie “Baby Boom” with Diane Keaton, there is a particular scene in which her character, “J.C. Wiatt” returns to New York City for an interview after retiring to a new home in Vermont.   As she is wheeling her baby up a Manhattan street, she tries to keep up with one woman who is walking particularly fast.  J.C. just can’t keep up, although at one point in her life she could have passed her easily.

The point is after becoming the most successful woman in advertising, J.C.’s life was totally focused on her job until she found herself having to care for her cousin’s baby.  The new lifestyle in Vermont slowed her down significantly, and the final outcome was that she turned down a lucrative position.

There are many of us who can attest to and, identify with, this character.  There are very few moments in our lives when we choose to take time to relax, rejuvenate, and reenergize.  Perhaps it is due to a competitive nature or perhaps it is that we want so much to succeed, we forget the toll it takes on our mind and body.

Studies have shown that without some form of relaxation, we tend to lack concentration; become tense; feel stressed more often than not; lose sleep; have poor diets; develop high blood pressure or cardiovascular problems; tend to have less energy; and are not as happy as we could be.

In this report, we will explore 30 quick and easy relaxation techniques designed to change the mindset that keeps us locked into a lifestyle that is void of meditative concentration.  Moreover, these techniques can be altered, lengthened, or otherwise tweaked to fit your own lifestyle.

The important thing to remember is that without any form of relaxation, we leave the door open to a myriad of health problems.  Perhaps it’s time to take a few lessons from the previous generation who worked hard, but knew when to take time out and just relax.

Reflexology

One of the problems we all face in our daily lives is stress.  Reflexology is the means by which certain reflex points on the hands and feet can alleviate headaches, pain, tension caused by stress, and relax the body in ways we could never have imagined.  Visiting a reflexologist for treatment is not only relaxing, but paves the way for understanding how each point in the hands and feet are directly related to those parts and organs of the body that can be treated in an alternative and effective way.

More people are seeking alternative methods in the healing process.  Reflexology can be a learned technique which is has become a popular mode of bringing the body back into a state of balance and inner calm.

Massage with Essential Oils

How many times have you sat at your computer desk with a tension headache or neck pain?  Perhaps a co-worker offers to give you a neck massage and the tension dissipates as you sink into your chair.

Massaging with essential oils serves the same purpose.  The scent of an essential oil can work wonders for calming and soothing while, at the same time, reenergizing and rejuvenating your body and mind.  Whether you make an appointment at a spa, have a ten-minute massage added to your weekly manicure or pedicure, or have your spouse give you a massage when you come home from a long day at the office; it’s worth the time.

Aromatherapy Candles

Have you ever inhaled a scent that brought back fond memories?  Perhaps it was a particular fragrance or the aroma coming from a bakery in the early morning hours, or maybe one sniff of the vanilla you used for baking made you smile.

Scented candles have become a popular form of relaxation.  It’s not so much the candle, as the scent that can calm you on a tense-filled day.  Having the scent of a candle fill a room can relax you even if you are cleaning the home, or working on a project, or helping the kids with their homework. The scent’s familiarity envelops you and the serenity it offers seems to give you the oomph you need to continue with the tasks of the day.

Bath Oils

Nothing relaxes a woman more than a long hot bath using scented oil.  Whether you select lavender, rose, or one of your favorite oils that seems to lull you to sleep; the muscles relax and all the tension leaves the body. No stress; just a feeling of calm ensues and all is right with the world.

5 Minutes of Quiet Time

You know what they say, “the best laid plans….”  All you want is a few minutes of quiet time to yourself, but you are being tugged in fifty different directions.  The truth is you can plan on spending at least 5 minutes of quiet time a day alone.

Have a family meeting in which you can ask the older kids to help with chores and perhaps have your spouse cook dinner one night a week.  Explain the importance of having this time for you, and undoubtedly they will be more than happy to help.

Whether you take 5 minutes each day or 5 minutes each night, don’t waiver or worry about the family, they can spare you for this short amount of time.  Then go to a room in your home, close the door, sit on the floor and begin deep breathing exercises.  Forget what is going on outside the door – this is your time.  Take it; revel in it; and relax.

The Sounds of Nature

Have you awakened in the morning to the sounds of birds calling to each other?  If you really listen, you can hear newborn birds calling to their mothers.  Have you taken some time to go to the beach just before sunset and list to the sound of the ocean?

Today, you can purchase CDs of ocean waves, nature sounds, waterfalls, rain, and so on.  One of the best ways to relax is to take ten minutes out of the day and pop the CD into the player, put on headphones and just sit quietly and listen.  The sounds have an amazing effect on the body.  It lowers the blood pressure, relieves tension, and brings you to a place of inner peace where you can envision a world filled with greenery, blue-green waters, and sand-filled beaches.

Music

For thousands of years, music has been the source of inspiration and relaxation.  If you are a music lover, there is no better way to relax than to listen to music that makes you feel good.  Whether it’s classical, instrumental, pop, oldies, or new age; music can soothe, elate, energize and yes, relax.

Listening to a tune from the oldies can inspire you to dance.  Not only is this good for the cardiovascular system, but the exercise will reduce blood pressure; strengthen and tone the body, and energize you as well.  When there are days you are feeling a bit down, or really don’t feel like tackling the day’s chores; place music and sing along.  Those endorphins will kick in and you’ll be ready to face any challenge.

Color the World

Do you have a hobby?  Painting, perhaps?  If so, colors have a way of reducing tension and allow you to relax.  For example, take out the easel you stored away years ago and begin painting again.  Use blues, greens, and lavenders which are known to be soothing colors and begin with a few strokes.  Do you see an image forming?  Keep going!  Is the tension leaving your body?  By now you are probably so focused on the image before you that you forgot all about the tension.  Have to leave it now?  No problem; return to it tomorrow.  You have taken the first step in the relaxation process.  Doesn’t it feel good?

Author, Author!

You’ve probably been so busy these days that you haven’t had time to begin reading that book you purchased a few weeks ago.  Well, now is the time to start.

Reading is a great way to relax because you can focus on the subject at hand and rid your mind of whatever it was that was causing you stress.  No one is saying you have to read the whole book in one sitting; but once you start, you will undoubtedly find the time to finish it.

There are so many different genres of books you can choose from.  If you don’t have too much time, take 5 minutes to read poems from an inspirational book.  Or read to your children before nap or bedtime.  It can be just as relaxing for you as it is for them.

Tea Time!

It’s been a rough day at the office; it’s raining and you can’t wait to get home, kick off your shoes, and make a cup of tea.

Put on the kettle, change into your most relaxing attire, and have a cup of chamomile tea while sitting in your cozy chair.  Don’t put on the TV or radio, put the answering machine on, and just enjoy each sip as your body begins to relax.  Sounds wonderful, doesn’t it?

Okay, reality check sets in.  This may not be the perfect scenario if you have dinner to prepare, kids to take care of, and a husband who is late coming home.  This evening can still be salvaged.  Prepare dinner, feed the family, put the kids to bed and ask your spouse to read the kids a story.  Tell him you just need some alone time.

Now it’s your turn. Light some candles and place them near your cozy chair, put the kettle on, take out the chamomile tea and when it’s ready, turn down the lights, sit in your chair and just relax in silence.  As you take each sip, try to rid your mind of the day’s events.  You will sink deeper into the chair and a feeling of calm will envelop your body.  The scent of the candles will relax you even more, and the problems of the day will be far behind.

Breathe!

A relaxation technique that is utilized in Yoga and other meditative practices is deep breathing.  This can be done anywhere; at home, at work, in the car while driving to and from home.  It is meant to lower the blood pressure and release the tension in the muscles.

Let’s assume you are working on a deadline.  Your neck is starting to hurt and the tension is becoming unbearable.  Stop whatever you are doing and just sit up straight, shoulders back, close your eyes, and breathe deeply.  Continue this for about five minutes.  Not only will this relieve the tension and relax you, but will also rest your eyes as well.

We don’t realize how long we sit in front of a computer staring at the screen.  It can cause neck and shoulder pain, as well as muscle ache.  Nothing is that important that you cannot take five minutes to relieve the pressure.  It’s all in a day’s work.

Choose a Different Path

As we go about our daily lives, sometimes we fall into a rut.  We take the same route to work or the grocery store; we walk the same route to the park or corner store; chores are done in the same order, and dinner is at the same time night after night.

One of the ways to relax is to slightly alter what we do on a daily basis.  Instead of watching the nightly news, which can be stressful, try watching a documentary or biography.  Tune into the food network or watch a really good movie on Lifetime.
Instead of walking the same path to the grocery store, take a different route through a park.  Take a walk after dinner, or sit out on the patio for after-dinner coffee, weather permitting.

The idea is to change your routine.  The more we become stuck in a daily routine, the more bored we become, and boredom leads to monotony, and that leads to tension.

Dinner and a Movie

When was the last time you went to a movie or had dinner out?  Sometimes, it’s the simple things in life that can put you in a total state of relaxation.  While we tend to take care of everyone but ourselves, once in a while it’s good to get out of the house and let someone else prepare the meals and serve it to you.

If you have children, contact a friend or family member and set up a date with your friends for a night out.  Perhaps you haven’t had the time to see them in quite a while, and you need a break.  Call a few friends, choose a good movie and restaurant, and plan on a night with the girls.

Catching up on news and discussing good times is a wonderful way to reconnect with close friends who brought laughter and fun into your life.  Enjoy the moments shared.  It’s a gift you owe to yourself and you will not only treasure the time spent with them, but will have a wonderful and relaxing evening that has been long past due.

Have a Good Cry

There are times in our lives when a good cry can cure everything.  It relieves tension, allows us to let go of bad feelings, and is a great de-stressor.  Check out the DVDs in your movie library or rent a classic such as “Somewhere in Time,”  “An Affair to Remember,”  “The Notebook”…..the real tear-jerkers of all time.

Have a box or two of tissues at the ready and, after the family has gone to bed, watch the movie.  Believe it or not, by the time the movie is over you will be ready for a night of peaceful slumber.

Hug a Child

Whether you have children of your own or not, the truth is you can be in the worst mood, or have a horrible tension headache; but when you hug a child, all those symptoms melt away.

A secretary who worked in the office of a middle school used to have tension headaches all the time.  When a parent came in with an infant, the secretary would immediately go over to the mother and ask if she could hold the child.  As the mother laid the infant in the secretary’s arms, all the tension would dissipate.  As the infant took hold of the secretary’s finger, everything and everyone became unimportant.

A Pet’s Unconditional Love

Our pets not only offer unconditional love, but they have this instinct that signals to them when we are feeling stressed, down, or ill.  Their immediate reaction is to comfort by resting their head on our lap, or reaching out with their paw.  It is that instinct and that ability to understand that allows us to forget our own problems and return that love in kind.  As we begin to stroke them, our blood pressure goes down and as we begin to feel better, they can sense that as well.

Pets have been utilized in nursing homes and hospitals to bring a smile to a child, or reawaken in the elderly the feeling of belonging.  In cases where an elderly man or woman is irritated or cannot control his or her feelings, a dog or cat can alleviate the inner turmoil and bring the individual to a relaxed state.

A Picture is Worth a Thousand Words

While the children are taking their daily nap, you may be a bit stressed from the day’s events.  But, you decide to finish a few more chores.  While removing the sheets that have to be washed, you kick a box under the bed.  Taking it out, you realize it’s a box of old photos that you have been planning to put into a family scrapbook.

As you look at each photo, memories flood your mind and the pictures of your babies bring tears to your eyes.  As you settle on the bed, each photo is a reminder of all that has past and as the last one is laid on the bed, you close your eyes, take a deep breath, and remember.  The washing can wait; it’s time to put these pictures into the scrapbook.
Relaxed and eager to start the project, the children awake.  It’s okay; everything is fine now.

A Rose is a Rose

Spending time in your garden is a great way to relax.  Regardless of whether you are planting for the spring or pulling out the weeds; you are communing with nature and that is always a sure fire way to calm you.

We often forget to “smell the roses,” as we try to cope with everyday stresses.  Gardening is a wonderful way to relieve stress and anxiety.  We are, after all, nurturers and there is no better way to relax than to plant a rose or tend to the vegetable or herb garden.  The scents melt away any angst within and we become one with nature that has always had a healing effect.

To Sleep, Perchance to Dream

Recent studies on sleep behavior have shown that people who have less than seven hours of sleep a night simply cannot function during the day.  The results also showed these individuals could not perform simple tasks or answer simple questions.

When we are lacking in sleep, we tend to be more irritable, have trouble concentrating, and the stress and tension is heightened.  Conversely, individuals who do get a full night’s sleep are energized in the morning, more relaxed, and ready for the day.  Try to get at least seven of hours of sleep a night.  It is important for your health and over-all well-being.

Change of Scenery

Most of us look forward to that two-week vacation.  However, with the economy in a state of flux and trying to save for the children’s college tuition; the time may not be right to spend a small fortune on a week’s vacation.

Everyone needs a change of scenery where you can relax and leave the worries behind for a few days.  But if you can’t afford it, there is one thing you can do with the family that is sure to give you a boost.  Visit a theme park or water park for a day.  Spend the entire day with the kids and become a kid again.  Go on the rides, participate in any events the park may have, have a nice lunch and dinner at a family restaurant, engage in the water sports, and just fully embrace the family’s time together.

You Can’t Control Everything

Whether we wait for hours on long lines in the mall, the theatre, a concert, the airport, or whatever the case may be; the truth is we can’t control everything that happens.  If we become stressed over the things we can’t control, we would all be fitted with white suits.

There is an old saying, “Choose your battles.”  At a time when the gas prices are at an all-time high, grocery prices are climbing, driving to and from work is taking hours, and life is posing more and more challenges; it’s time to stop fighting that which you can’t control and focus on the things you can.  Changing one’s attitude is an effective way to cope and maintain a healthy outlook.  If everything you encounter leaves you feeling anxious, you’ll never be able to relax because every day there are challenges that will annoy you.

Change the mindset; look at the world differently; learn to forgive, and keep the faith.

Laugh and the World Laughs With You

The rest of this title is,”Cry, and you cry alone.”  Studies have shown that laughter is the best medicine, literally.  Do you know someone who has such a positive attitude that you love to be around them?  Do they make you laugh?  This is important because laughter can relax, and play an important role in your over-all health.

Now think of another person who is grumpy all the time.  How do you feel when you are around them?  Pretty awful, right?  Sometimes we laugh until it hurts, but the truth is it heals and has a positive effect on our immune system.  So laugh as much as you can, whenever you can, and wherever you can.

Imagine

One of the most effective relaxation techniques is called visualization or imagery.  Here is how it works.  Find a quiet room and get as comfortable as you can by either sitting on the floor or a mat.  If it’s in your bedroom, sit on the floor and lean against the bed.

Now while there may be stuff going on outside the door, don’t try to block it out but instead begin to visualize a place you would most like to be.  It’s your special place, so it can be anywhere you choose.  It’s peaceful there and nature is alive with sights and sounds that are comforting to you.  Imagine it; focus on it; see it clearly in your mind’s eye.  It’s a happy place where you are free from life’s distractions.  Revel in it, enjoy it, and relax in it.

Subliminal Messaging

Another relaxation technique is to pre-record your own words that will inspire you, uplift you, calm your fears, relieve your doubts, and instruct you to relax using subliminal messaging.

Subliminal messaging is a process by which words bypass the conscious and enter the subconscious mind.  It could be your own words or special CDs which you can purchase online.  Choose a quiet place and listen to the words.  While you may not think they are having an effect, in fact they are.  You subconscious mind is listening and will eventually send a signal to your conscious mind rendering you fully relaxed and accepting of the words.

Fish, Fireplaces, and Food

You may be wondering what these three things have in common.  Well, they are all forms of relaxation.  Sitting in front of a fish tank is soothing and relaxing.  As the fish swim through the tank, the scene is tranquil and as you follow them with your eyes you begin to feel sleepy; it’s almost like a sedative effect.

Sitting in front of a crackling fireplace is also conducive to feeling relaxed and calm.  Remember the Yule Log during the Christmas holidays?  It has the same effect.  If you mute the TV and just sit in silence gazing at the roaring fire, a feeling of warmth envelops you and it can lull you to sleep.  Oh, and a glass of wine can’t hurt either!

Food is another form of relaxation.  How?  Well, let’s face it; we all need a treat once in a while and what better treat than good old chocolate.  In fact, recent studies assert that dark chocolate is quite healthy for you.  Besides, when you are stressed nothing spells relief than a bar of chocolate; in moderation, of course.

Fight or Flight

When one is confronted with anxiety or stress, the body’s normal reaction is to fight or run.  The blood pressure rises, heart palpitations may ensue, vision may be distorted, and breathing may increase.

In order to fully relax, there is a technique wherein one can tighten and release each muscle of the body.  What this does is bring the body back to its normal state of relaxation.  You will know this is occurring when the blood pressure begins to decrease, the palpitations stop, and the breathing is back to normal.

Insomnia

Insomnia can be caused by a variety of reasons such as: events of the day, stress, inability to relax, hot flashes, or a number of other problems that keep your mind going at a hundred miles an hour.

The first thing to do is to lie flat on your back and close your eyes.  Begin deep breathing, but stay aware of the breathing as well.  Eventually, you will fall asleep.  Another way to relax is to focus on an object in the room.  Don’t take your eyes off of it or close your eyes, just focus on the object.  The idea is to take your mind off of whatever it is that is keeping you awake.  Here’s another tip:  Have a warm glass of milk before bedtime.

Yoga

Yoga has been widely known as one of the most effective relaxation techniques for thousands of years.

Go to a quiet room.  Sit on the floor in a lotus position with the hands placed on the legs, palms up.  Choose a mantra, that is, a word that you can repeat over and over as you breathe in and out, such as OHM.  Close your eyes and inhale, exhale using the mantra you’ve chosen.  This 10-minute exercise will relax and rejuvenate.

Exercise

While we all know that exercise relieves stress, combined with a proper diet one can maintain a healthy lifestyle.  If you are at work and feeling tense and stressed, instead of having lunch in, take a brisk 20-minute walk.

In addition, simply going outside for five minutes not only takes you away from the stressor and the problem that is causing the stress, but does allow you to calm down able to return to your desk in a more relaxed state.

Write It Down

Sometimes we are so stressed we can’t even verbalize what’s wrong when someone asks.  Write it down; reveal all your frustrations in words.  Let out the anger and the disappointments with words.  After you’ve finished, go out in the backyard and find a pail.  Place the papers inside and burn it.  It is said that as the smoke rises to the heavens, you become purified and you realize true karma.

What is a food allergy?

Food allergies exist to a variety of foods.   Some foods are more common that others when it comes to allergies, but a person can develop an allergy to almost any type of food.   It is a strange phenomenon to be sure.  Food is needed by the body to survive, but the body can perceive certain foods as foreign invaders and attack when it is introduced into the body.

Most food allergies begin in this way.   You eat something.   It could be a piece of fish, a shrimp, or some nuts.   As the food comes in contact with body tissues, food gets broken down in the digestive tract, but certain proteins in foods trigger the body’s allergic response.

As a result, this allergen triggers white blood cells called lymphocytes to release a substance called immunoglobulin E (IgE).  The IgE produces antibodies to the offensive allergen.  The antibodies travel throughout the body attaching to special cells on the surface of organs and other tissues called mast cells.

The next time that someone eats that food type again, the allergen proteins are attracted to the antibodies that have attached to the mast cells of the organs.  Once the two connect, the cells begin to release histamine.  It is the histamine that causes all of the symptoms of a food allergy that occur in the body.

Now that you know how food allergies work on the cellular level, we’ll get into how these microscopic dealings manifest themselves in our bodies.  In this report you will learn about:

* Food allergy symptoms
* Common food allergies
* Allergy versus food intolerance
* Food allergies in children
* How to prevent food allergies
* Food allergies in adults
* Other false allergies (food intolerances thought to be allergies)
* Various ways to treat food allergies

Most food allergies provide a few hours of discomfort for the sufferer but they can become severe.  People who have parents with allergies are more likely to develop an allergy to some type of food.   You may be experiencing some of these symptoms but they could be the result of a sensitivity or intolerance to food sources instead of a true allergy.

FOOD ALLERGY BASICS
Symptoms of an Allergic Reaction

Allergies manifest themselves differently in different parts of the body.   Depending on what type of food you are allergic to, the symptoms start at the mouth and nasal passages and work their way down through the body.  As soon as the food reaches the tongue and back of the throat it begins.

Mouth—An allergy sufferer may begin to notice an itching feeling in their mouth after only a few bites.   The mouth, face, and lips begin to swell probably unbeknownst to the sufferer.   Other people will notice it before you do.  The tongue may begin to swell and cause difficulty swallowing.   The throat closes off and obstructs the airway, preventing air from entering the lungs.  All of this happens in a matter of minutes once the body has started to respond to the allergen.

Nasal Passages—The person could begin to sneeze in response to the food allergy.  They may develop a runny nose and itchy, watery eyes.  This also happens when a person eats extremely spicy foods so notice if other symptoms not associated with that are occurring before assuming it is a food allergy.  It won’t be too hard to tell.

Skin—The skin is the largest organ in the body and one of the few we can see.  Some patients develop itching and rashes as a result of food allergies.  Allergic reactions on the skin are seen as hives.   These are tiny bumps on the skin much like goose bumps when we are cold or scared.  Eczema is a type of skin reaction to allergies.

It doesn’t have to be a food allergy but food allergies can produce eczema.  The condition begins as an itch but quickly turns into a rash once you scratch the itch.  It is a common misconception that the rash comes before the itch.

Digestive system—This is where the real fun begins.  People suffering from food allergies may experience a variety of gastrointestinal symptoms.  They include vomiting, nausea, cramping, diarrhea, and constipation.  Any one of these can occur and sometimes more than one at a time.

Circulatory System—An allergy affects the blood as well since the white blood cells (lymphocytes) that produce the antibodies are a component of our blood.  In severe cases of food allergy, people experience low blood pressure, dizziness, and lightheadedness.  These symptoms mostly occur with anaphylaxis.

Is it a True Allergy?

People report to their doctor that they have a food allergy because of the symptoms experienced when they eat a certain food.  Food allergies are not that easy to develop.  More children than adults suffer from food allergies, but most are outgrown by the age of five years old.  The allergies that cause more severe reactions usually continue into adulthood.  We’ll discuss those later.

A true allergic response to food is one that involves the immune system.  Antibodies are produced the first time the food is eaten and each subsequent time, a reaction occurs as a result of the histamine release from cells attached to body tissues and organs.  There are reactions to particular foods that do not involve the immune system but produce some o f the same results.

This reaction is called food intolerance.  Every time the food, let’s say chili for example, is eaten, the body will go through a series of not so pleasant symptoms that subside over time.  With a food allergy, the symptoms gradually get worse.

One example of food intolerance is the inability of the body to digest lactose, the sugar in milk.  Whenever dairy products are eaten, the person may feel bloated, experience sharp pains and cramps, diarrhea, and gas.  While it is an unfortunate situation for them, this is not a food allergy.  The body doesn’t possess the necessary enzyme, lactase, to digest the sugars in milk.

Food intolerance can be of two forms:  toxic and non-toxic.  Food poisoning is considered a form of toxic food intolerance.  When food is improperly prepared or sits too long and develops bacteria, it will irritate the digestive system.

In small doses the body can deal with bad food.  You may get gas or a few cramps but most people chalk that up to the food not “agreeing” with them.  After eating a large amount of the bad food, the digestive system is overrun and symptoms like diarrhea, abdominal pain, constipation, nausea, and vomiting occur as the body tries to rid itself of the offending food.

People experiencing major symptoms of food poisoning lose plenty of fluid and may become dehydrated.  Rush them to the emergency room for treatment.  Besides dealing with the poisonous food, their body fluid needs to be replenished.

Non-toxic food intolerance occurs when foods irritate the stomach but the response is not severe and goes away in a matter of hours.  Eating spicy or foreign foods with spices and ingredients that are not familiar to your digestive tract can bring on an episode of gas and cramping associated with food intolerance.

Because this is not a true allergy, the symptoms take longer to show up in the body.  The result of a true allergic reaction would be an almost immediate reaction to the food touching you lips.

Allergy Testing

If you are not sure whether you are experiencing food allergy or food intolerance, check with your doctor.  He or she will take a detailed history of your reactions.  From there, the doctor can either do a blood test or a skin prick test.

Blood Test—The blood test for allergies is called the RAST test.  A sample of blood is tested.  Doctors are looking for the presence of any antibodies in the blood that correspond to specific foods.

Skin Tests—Skin prick tests are a good indicator of the types of allergens a person may be allergic to.  The test is performed mostly on the patient’s back.  Tiny needles that have been exposed to extracts of certain foods are scratched against the skin.

If the patient has a food allergy, the skin will become red and a rash will probably form.  The needles form a grid that the doctor will use to verify what types of food caused a reaction.  All allergic reactions are not the same so a doctor performs the test in case a severe reaction occurs that needs immediate treatment.

FOOD ALLERGIES IN CHILDREN
Common Allergies

From infancy to two or three years of age, pediatricians recommend that children be introduced to new foods slowly.  They believe that introducing children to solid foods before six months of age puts them at greater risk for developing food allergies.  Any allergies that may occur usually disappear by two or three years old.

Pediatricians and scientist also believe that breastfeeding your child for the first six months of life will protect them from most food allergies.  This has not been proven conclusively.  Children who are breastfed for six months or longer do gain enhanced immunity from the mother’s milk.  But, parents may have had allergies as well and heredity does play a part in whether or not the child will develop any type of food allergy at all.

The most common allergies in children are: eggs, shellfish, fish, milk, soy, peanuts, true nuts, and wheat (gluten allergy).  They can occur when foods are introduced early in a child’s diet.  Some like shellfish, peanuts, fish, and wheat don’t usually disappear but affect them as adults.

Atypical Allergies

It is not uncommon for children to have allergies that don’t form antibodies.  A couple of allergies develop in the intestinal tract.  FPIES is a condition that involves food proteins that cause intestinal distress.  Sufferers experience nausea, vomiting, and diarrhea but no antibodies are formed from the encounter with the food protein.  The food protein most often involved comes from grains that contain gluten, milk, and soy products.  The children overcome the allergy by age three.

How to Prevent Food Allergies

Who is at risk for a food allergy? In a word, anyone can develop a food allergy.  A child with one or both parents who suffered from or still suffer from allergies has a greater chance of being affected by food allergies.  The food allergy could be one that fades with time or it could be of a more severe type that continues their entire life.

Delayed Introduction is a method recommended by pediatricians.  When a child is old enough to eat solid foods, they are not fed from the table but introduced to single ingredient foods like baby applesauce, strained green beans, sweet potatoes, and the like.  Each food is given at least four days before another food is added to their diet.

This method allows a parent to observe the child for any signs of allergy symptoms.  If any are present, the food will be eliminated from the child’s diet and a doctor consulted about what to do next.  In the absence of visible signs, parents may continue to select new foods for baby to eat.

Doctors advise new parents about the kinds of food their children can eat when it is time for solid foods.  The foods that are most likely to cause food allergies are the ones recommended for avoidance.  Since milk and soy are potential allergens, doctors recommend breast milk for as long as it is feasible.

There are formulas that are soy based if breastfeeding is not an option.  Pediatricians don’t recommend giving cow’s milk to children until they are at least a year of age.  Even then, low fat or fat free milk is a better choice than whole milk to avoid any type of reaction to milk.

The other common childhood allergens are not to be introduced until two or three years of age.  This also means foods that may contain nuts, eggs, peanuts, and shellfish are on the naughty list.

Some of the most offending foods for children are fresh fruits and vegetables.  One wouldn’t think that fresh would be of harm but there are more potentially allergic proteins in these foods when they are introduced into a child’s diet too early.  The processed fruits and vegetables that we eat have lost many of these substances during the cooking and canning process.  So, don’t be afraid to give them canned instead.

FOOD ALLERGIES IN ADULTS
Most Common Food Allergies

In adults, the most common food allergies are the ones that survive from childhood.  These are shellfish, fish, peanuts, true nuts, and eggs.  True nuts are any nut that comes from a tree like walnuts, pecans, and almonds.  Peanuts are in the bean family and quite different from nuts.

These allergies can be mild and cause uncomfortable symptoms like the ones discussed previously.  But, they can also be of a more severe nature and cause anaphylaxis which is a life-threatening bodily response to a protein allergen.   Anaphylaxis can be triggered by the smallest molecule of the protein allergen that is present.  Don’t ever think that a small amount of a food is not enough to put you in danger if eaten.

Cross Reactivity and Cross Contamination

These are two important terms that anyone with a severe food allergy needs to be aware of.  Have you ever noticed that there are warnings on candy bar labels and other foods that mention the use of certain ingredients in the making of a product? This is for the safety of people with food allergies.

It is hard for people with food allergies to tailor their diets so the offending foods are not included.  The situation becomes even more difficult when the full extent of the ingredients in a particular product is not known.  No one is trying to hurt anyone.  They just don’t realize how little it takes to trigger a fatal allergic reaction.

An excellent example of cross reactivity is shellfish.  Shellfish means more than avoiding shrimp.  There are other shellfish in the sea:  crayfish, lobster, crab, prawns, and etcetera.  Avoiding shrimp because that is the food that triggered the allergy is not enough.  Similar proteins are found in other seafood that has an exoskeleton.

Cross contamination is just that—foods that come in contact with the allergic food and leave residue behind.  Take fast food restaurants for instance.  You may be allergic to dairy products or nuts.  A restaurant that serves items that contain nuts or dairy can’t guarantee with 100 percent certainty that those foods didn’t come into contact with other items they serve.  The person preparing your burger or fries could have handled some nuts when making a sundae or other dessert.  Many restaurants post signs on their counter and take-out windows to inform patrons of this fact.

Exercise-Induced Allergies

No, this is not another in a long line of reasons not to exercise.  Exercising doesn’t produce allergies in that sense.  You don’t have to worry about puffing up if you use the weight machines or attend an aerobics class.  This is a strange occurrence but it can be cause for concern.

Let’s say that you ate a bowl of salad filled with tomatoes and cucumbers.  You’ve eaten tomatoes before and nothing seemed to happen.  About a half hour to forty-five minutes later, you head to the gym for a workout.

After about twenty minutes of intense exercise, you notice that it is harder to focus because of a feeling of lightheadedness.  The skin on your arms begins to break out in hives and you have a funny taste in your mouth makes it hard to swallow.  An allergic reaction has begun to take place.  The symptoms run from hives to anaphylaxis.

The answer is not to stop exercising but to identify the food culprit and avoid eating it before a planned exercise session.  While the food is still in your system, any intense exercise that raises the temperature significantly can trigger the attack.

Other Allergies

There are other reactions that take place in the presence of certain foods but these are not food allergies.  They are food intolerance reactions that can get pretty nasty.  One such reaction is lactose intolerance.  We discussed this earlier.  The body is not able to breakdown milk sugars.

Food additives can cause allergy symptoms.  It is rare but a while back MSG was the topic of controversy.  People developed food intolerance to it and it had to be pulled.  MSG is a food additive that seasons food.  Today, many foods and sauces that contained MSG are doing without it.

Gluten allergies are a reaction to foods that contain wheat, barley, and rye.  It is a cause of intestinal food reactions like celiac sprue that do not create antibodies to the problematic food.  Labels now say gluten free so that people with these intolerances can avoid the painful symptoms.

Food poisoning is an example of severe food intolerance.  If enough of the bad bacteria have been ingested, symptoms like diarrhea, dehydration, vomiting, and abdominal pain may result.

TREATING FOOD ALLERGIES
Food Avoidance

There are some simple ways to treat food allergies that can be spearheaded by the allergy sufferer.  Once the food that causes the allergy has been identified, it is up to the person to stay away from any hint of that food.  Avoiding the food is the easiest way to accomplish this.

To be sure the food can be avoided in all situations, inform family members, friends, coworkers, and others about your allergy.  If it is a common food that finds its way into uncommon places, wearing a medical alert bracelet will prompt people to look out for you.

Epinephrine

Allergy sufferers, whose condition is serious enough to prove fatal, carry epinephrine injectors called Epi-pens.  These injectors contain epinephrine, or adrenalin which is a substance that narrows blood vessels in order to restrict blood flow.  Blood vessels dilate during an allergic reaction to allow more lymphocytes to circulate and release their IgE antibodies.  Restricting this blood flow slows the reaction throughout the body.  It is enough to stabilize a person for transport to a hospital for treatment.

Antihistamines

Just like the name implies, they block the release of histamine from the mast cells attached to the organs and other body tissues.  It is the release of histamine that produces the subsequent reactions throughout the body.  For less severe allergic reactions, antihistamines given promptly can relieve the symptoms.

CONCLUSION

Food allergies affect a small percentage of the child and adult population.  Many of the conditions that are experienced are not true food allergies but food intolerances.  The reactions by the body are the same in many cases but if they subside on their own, it was not caused by a food allergy.

Prevent food allergies in children by delaying the introduction of foods deemed as potentially problematic.  Be on alert if one or both parents suffered from allergies as children or as adults.  It is not pleasant to suffer from food allergies so if it can be avoided do so.

Examine the foods that you eat.  It could be that spicy foods don’t sit well with you and they need to be given up.  Food intolerances are treated best by food avoidance.

If you are not sure what you are dealing with, consult a physician.  They will send you on to an allergist if they believe a true food allergy is present.

Many of us react badly to foods.  They make us sick to our stomach or give us digestive issues.  However, some people have more severe allergies to food which are actually much less common.  Here are five of the more common food items people can be allergic to.

1.  Nuts

While nut allergies are not the most common food allergy, they are often the most known because they are the most severe.  People with severe nut allergies must be especially careful because they will often react not only to nuts, but also foods that have been prepared in the same facility as nuts.  They can react to very small amounts and can have reactions from nut residue transferred from other people.  Unlike many other food allergies, kids don’t usually outgrow their nut allergies and have to remain alert about what they eat for their whole lives.

While most people associate nut allergies with peanuts, you can be allergic to other nuts as well; however, because of how the allergens differ, people who are allergic to one are often not allergic to the other.

2.  Milk

When most people think of a milk allergy, they’re actually thinking of lactose intolerance.  While we often use these synonymously, lactose intolerance isn’t actually an allergy; it simply means that your body can’t properly digest milk so you feel sick to your stomach.  A true allergy is often much more dangerous.  Milk allergies usually occur among young children and are outgrown by the time they reach adulthood.  People with allergies can sometimes eat soy products; however, you should be careful because many people are allergic to soy as well.

3.  Eggs

This is another allergy common among children that generally disappears when they get older.  The good news is that, just like milk, there is a product on the market called egg replacer that can be used as a substitute.   You can’t scramble it or fry it easily like normal eggs, but you can use it in most baking recipes to achieve a similar texture and flavor without fear of reaction.  It is a powder, so you may have to play a bit with the other ingredients but with a little effort, it can make a great substitute.

4.  Fish/Shellfish

Just like allergies with peanuts and other nuts, most people aren’t allergic to both fish and shellfish.  However, if you are allergic to one type of shellfish, it’s fairly common to be allergic to two or even all types of shellfish.  This is another allergy that many people don’t outgrow, so you will have to be careful your whole life.

5.  Wheat

This is actually a fairly common allergy and can affect up to six percent of children under three.  This is often confused with a disorder called celiac disease, where someone cannot digest wheat and other glutens, but that is not a true allergy.  While there are many foods that need to be avoided because wheat is a common ingredient, most people with wheat allergies can simply replace the wheat with another grain to avoid a reaction.

One of the most common reasons people go to a doctor is because they’re having problems sleeping.  However, many of us just don’t want to take this step.  Sleeping pills often have negative side effects and you may form a chemical dependency.  If you’d like to take a more natural approach before resorting to a doctor’s visit, here are three all natural sleep aids you can try.

There are many herbs and natural ingredients that have been used for hundreds of years to help ease people to sleep at night.  Here are a few of the most popular:

1. Valerian root

This is probably the most popular herbal remedy for insomnia.  It helps to calm nerves and ease anxiety so you can sleep.  It also has no known side effects or dependency issues.

2. Lavender

There’s a reason relaxation products are often lavender scented.  You can use fresh lavender, or simply buy a product that’s lavender scented or woven from the fibers (these keep their soothing powers for years).

3. Kava kava

Taken a few hours before bedtime, this herb can help calm and soother you to sleep.  It is especially powerful in higher doses.

Just remember that just because a product is natural, does not make it entirely safe.  Always research trusted products before taking anything.

Most people know that there are drinks like herbal teas that will help you fall asleep faster, but there are certain foods that will help you get some rest as well.  Tryptophan is a chemical found in foods with high amounts of protein like poultry, fish, eggs, beans and nuts that helps relax you and help you sleep.  It got a lot of press a few years back because it’s why you often feel tired after a big turkey dinner, but moms have known the effects of this chemical for years.  It’s why she always gave you a glass of warm milk to help you sleep.

If you want the full effects of tryptophan from your food, try to eat it with a small amount of complex carbohydrates to counteract other chemicals in the food that wake you up, and include some calcium to improve absorption.

While you may be helped by adding a soothing remedy to your late night routine, your sleep schedule might be better helped by taking something out.  Stimulants like caffeine can keep you up at night and affect how well you sleep.  Your sleep schedule can also be affected by drinking alcohol at night before you go to bed.

While food, drinks and supplements may help, there’s no substitute for a regular sleep schedule.  If you don’t go to bed and wake up at the same time every day, it makes it much harder to sleep when you need to because your body isn’t properly trained.  Try to set a schedule and stick to it if possible, weekdays and weekends.  This will let your body know when the best time to sleep is.  You’ll not only fall asleep faster, you will also get a more restful night’s sleep and be more refreshed in the morning.

Apple and Pecan Rhubarb Crisp

Ingredients:

3 cups apples, cored, peeled and diced
2 1/2 cups red rhubarb, cleaned and diced
16 packets of sugar substitute, divided
2 tablespoons cornstarch
1/3 cup apple juice
1 tablespoon lemon juice
2/3 cup quick cooking oats
1/4 cup pecans, chopped very fine
2 tablespoons low fat margarine, melted
3/4 teaspoon cinnamon

Instructions:

Preheat oven to 400 degrees.  Place the apples and the rhubarb in a mixing bowl.  Sprinkle 10 packets of the sugar substitute over the top.  Place the cornstarch in the mixture.  Mix until blended together well.  Pour into a small baking dish.  Place the apple juice and lemon juice together in a small bowl.  Stir slightly to blend juices together.  Pour over the top of the fruit in the baking dish. Cover the dish with aluminum foil and bake 22 minutes. Fruit should be soft when done.  Pour the quick oats into a  bowl.  Fold the pecans into the bowl. Sprinkle with the other 6 packets of sugar substitute and cinnamon. Pour the melted margarine in and stir.  When the fruit has softened remove the aluminum foil from the top of the baking dish.  Crumble the raisin mixture over the top being sure to get out to the edges.  Continue baking 12 minutes or until the topping has begun to brown and get crispy.

Nutritional Information (Approximate Values):

177 calories, 3 g protein, 8 g fat, 26 g carbohydrate, 10 mg cholesterol and 45 mg sodium per serving.

Sparkling Honey Limeade Drink Recipe

2 tablespoons ginger
1 cup honey
2 cups water
2 cups sparkling water
1 cup lime juice

Instructions:

In a saucepan over medium heat bring the ginger, honey and water to a quick boil.  Allow mixture to boil 2 minutes or until a syrup begins to form. Remove from the heat and allow the liquid to set at least 5 minutes.  The longer the mixture sets the stronger the ginger is.  Place the lime juice in a pitcher.  Add the ginger mixture to the juice.  Stir to blend the flavors together.  Pour the sparkling water into the pitcher and stir gently.  Serve over ice.

Nutritional Information (Approximate Values):

279 calories, 0 g protein, 0 g fat, 0 g saturated fat, 77 g carbohydrate, 1 g fiber and 5 mg sodium per 1 cup serving.

Granola Recipe with Cinnamon and Almonds

Ingredients:

1/2 cup honey
2 tablespoons molasses
2 tablespoons water
1 tablespoon canola oil
½ teaspoon cinnamon
2 cups quick cooking oats
1/2 cup almonds, sliced
3/4 cup raisins

Instructions:

Place a saucepan over low heat.  Pour the honey and molasses into the pan.  Stir the two ingredients together well.  Pour in the water and stir slightly.  Pour the oil into the pan and stir well to make sure all ingredients are combined.  Sprinkle in the cinnamon and stir slightly.  Cook over low heat one minute stirring constantly and being sure mixture is heated through.  Place the oats into a large mixing bowl.  Add the almonds and toss.  Pour the heated mixture over the top of the oats and almonds and toss to coat evenly.  Set the oven temperature to 250 degrees.  Spray a cookie sheet with a non stick cooking spray.  Spread the granola evenly over the sheet.  Bake 15 minutes being sure to stir every 5 minutes until the granola is golden brown and crispy.  Remove from the oven then stir in the raisins into the mixture. Allow to cool slightly before eating.

Nutritional Information (Approximate Values):

223 calories, 4 g protein, 5 g fat, 0 g saturated fat, 42 g carbohydrates, 3 g fiber and 7 mg sodium per 1/2 cup serving.