10 Tips to Healthier Eating

1. Eat more high fiber foods such as 100% whole grain breads and cereals.
2. Choose a diet rich in plant-based foods such as fruits, vegetables, whole grains and beans
3. Choose vegetable oils such as olive oil and use sparingly. Limit fatty foods; especially animal fats.
4. If you are overweight, consider loosing weight by reducing portion sizes and increasing physical activity.
5. Consult your dietitian to help you with weight management, diet changes and symptom management.
6. Limit red meat consumption to no more than four meals per week. Also, limit portion to three ounces per meal, which is about the size of a deck of cards.
7. Limit salt-preserved, salted, or salty foods.
8. Limit "fast foods" and sugary beverages like soda and juice drinks.
9. Avoid processed meats as much as possible (deli meat, hot dogs, sausage, bacon, etc.)
10. Avoid or limit alcohol.

Mango, Jalapeño and Cilantro Quinoa Salad

Ingredients

• 2 cups cooked quinoa
• 1 jalapeño, seeded and minced
• 1/2 cup red onion, finely chopped
• 1 fresh mango, peeled and diced
• 2 tomatoes, diced
• 2 avocado, cubed
• 1 can organic black beans
• 1 tablespoons extra-virgin olive oil
• Salt to taste
• 1 lime 
• 1/2 cup cilantro

Directions

• In a large serving bowl stir together cilantro, jalapeño, avocado, tomato, onion, mango, oil, salt and lime juice until mixed well.
• Stir in quinoa
• Can be served warm or cold

Allergy Season is Upon Us

Allergy Season is upon us. What can you expect?

What is an allergy? An allergy is an inappropriate response by the body’s immune system to a substance that is not normally harmful. In some people, the immune system wrongly identifies a nontoxic substance as an invader, and the white blood cells overreact and do more damage to the body than the invader.

What are common signs and symptoms of environmental allergies? Seasonal nasal congestion, itching, burning eyes, hives, coughing and headaches.

The most common substances that can provoke seasonal allergies in Colorado include? Trees such as Elm, Cottonwood, Cedar, Juniper, Pine and Aspen. And other plants such as ragweed, pollen, thistle, dust and sage. 

Other substances that can provoke an allergy include: Nickel, cosmetics, lanolin, animal dander, dust mites, some common drugs such as penicillin, aspirin and sulfa drugs; some food additives such as benzoic acid and sulfites and chemicals found in soap and laundry detergents.

Many people are allergic to molds. Molds can live throughout the house, under the sink and in the bathroom, basement, refrigerator or any dark and damp place. Mold spores are carried in the wind and predominate in the summer and early fall. Cutting grass, harvesting crops or walking through tall vegetation can provoke a reaction.

Foods can also provoke allergic reactions. Some of the most common allergenic foods include chocolate, dairy products, eggs, shellfish, strawberries, citrus fruits, corn, wheat, food additives, preservatives and dyes.

What kind of natural treatments are available for environmental allergies? Dr. Wiancek uses homeopathy to desensitize a person from their specific environmental allergies. She also uses natural anti-inflammatory products and Chinese herbs depending upon how severe the reaction.  

What is the difference between a food intolerances and food allergy? A person with a food intolerance is unable to digest and process food correctly, usually due to a lack of a certain enzyme or enzymes. A food allergy occurs when a person’s immune system generates an antibody response to the injected food. Food intolerances can lead to an allergy, if particles of undigested food manage to enter the bloodstream and cause a reaction.

What are the most common symptoms of food allergies?  There are many symptoms related to food allergies these include:

Recurrent colds, sore throats, chronic tonsillitis, ear infections, ringing and buzzing in the ears, chronic nasal congestion, postnasal drip, Meniere’s syndrome, constipation, diarrhea, abdominal cramping, ulcerative colitis, gallbladder disease, irritable bowel disease, migraines and other headaches, hives, canker sores, psoriasis, eczema, acne, asthma, frequent urination, teeth grinding, bedwetting, colic, muscle aches, osteoarthritis, rheumatoid arthritis, unexplained fatigue, anxiety, depression, insomnia, food cravings, obesity etc. Most of these disorders have more than one cause, but food allergy is a relatively common and frequently overlooked cause.

How is a food allergy best diagnosed? Dr. Wiancek uses a blood test, which test 100 different foods to diagnosis food allergy. A person can become allergic to almost any type of food and any combination of foods. Therefore, an accurate diagnosis is important.

Depending on how severe a person’s symptoms are there are different ways to treat food allergies such as desensitizing a person, total elimination and improving digestion. Without treatment our immune system will become depleted and symptoms can become worse over time.

Creamy (vegan) Butternut Squash Soup

Ingredients 

• 3 tablespoons olive oil
• 1 large onion, peeled and chopped
• 1 cup raw cashews (soak for about 7 hours prior to cooking)
• 1 clove garlic
• 5 cups vegetable stock
• 1 large butternut squash, chopped into small squares
• 2 tablespoons fresh ginger
• 1 tablespoon fresh turmeric
• 2 teaspoons cumin
• 2 teaspoons coriander
• Salt & pepper (to taste)
• 1 cup coconut milk
• 1/2 bunch of cilantro
• avocado
• jalapeño 

Directions

• In a large stock pot over medium-high heat, warm the olive oil until simmering.
• Add onions until they begin to soften, about 5 minutes. Add cashews, stir, cook until cashews begin to brown, about 3 minutes. Stir in garlic and cook for 30 seconds.
• Add squash, broth, ginger, turmeric and the remainder of the spices, stir. Bring soup to a simmer.
• Reduce heat to low, cover pot and cook until squash is very soft, about 25 minutes.
• Uncover soup and let cool for 15 minutes.
• Purée soup with blender or immersion blender.
• If using blender, return soup to the pot and add coconut milk, cook over low heat for about 15 minutes.
• Garnish with cilantro, avocado and jalapeño.
• Enjoy!