Seasonal allergies: kitchen remedies

Let food be thy medicine and medicine be thy food." ~ Hippocrates

The body is strong and knows how to heal but we must provide the raw materials it needs to reach wholeness. After prevention, the next step to managing allergies is to boost the immune system through proper food choices.

Start in the kitchen, eating well-balanced, whole foods rich in:

• Beta carotene - all red, yellow and orange fruits and vegetables

• B vitamins - oats, yeast extract or lean meats

• Iron - sesame seeds, dried fruits, liver

• Magnesium - seafood, beans and nuts

• Protein - eggs, lean meats and poultry, dairy, peanuts, beans, lentils, grains

• Vitamin A - yellow and dark leafy green vegetables, seed and bean sprouts, fish

• Zinc - nuts, seed and eggs

A word about Vitamin C

In addition to acting as a natural antihistamine, vitamin C's natural antioxidant properties are helpful to allergy response. Damage from free radicals are triggered by pollen and often contribute to respiratory distress. Plus foods rich in vitamin C also contain bioflavonoids. These two components work together synergistically to boost the immune system. 

Common foods

Seasonings and spices (food-grade herbs) commonly found in kitchens have life-giving properties. Ginger, cinnamon and ginko, for instance, contain numerous phytochemical compounds and natural antihistamines to ease allergy discomforts and reduce inflammation. Peppermint is useful for opening breathing passages and reducing congestion. Simple herbs and spices are easy to add to your favorite dishes or simply brew up as a tea and breathe easier.

According to Ayurvedic medicine, garlic has heating and drying qualities, creates a rejuvenating effect on tissues, including those supporting the respiratory system, and helps reduce excess mucus. 

"When our digestive system, colon and tissues are blocked by accumulated mucus (ama) toxins, it is difficult for our body to absorb nutrients; hence one of the many systems affected is our immune system, thereby making it difficult for our bodies to fight off airborne pathogens during the change of seasons," says Rose Parsad, a Portland-based Licensed Massage Therapist, PSYCH-K Therapist, Reiki Energy Healer, certified Ayurvedic Panchakarma Technician, and Doula/Midwife. "Simple herbs like Garlic aid in maintaining good health during these changes. Some of it's healing qualities - stimulant, disinfectant, detoxifier, antiphrastic, antisposmadic, carminitive, aphrodisiac, and rejuvenator - help move along the blockages in the digestive tract and colon. It also works as a blood and lymph cleanser and lung/bronchial antiseptic."

Garlic can be used in various forms including tincture, medicated oil, infused, powder, juice, whole or crushed and is easily found at a variety of neighborhood markets. 

CAUTIONS: Garlic may cause colic in breastfed infants. If you develop a rash after consuming any specific seasonings or spices, discontinue use. 

Omega 3 Essential Fatty Acids

Some fats are needed by the body, and Omega 3 Fatty Acids, known for their anti-inflammatory benefits, are one of them. This explains the fascination with cod liver, castor and linseed oils in the 50s and 60s. Today we know that Omega 3s are also found in salmon, leafy greens, nuts, seeds and green algae. So either hold your nose or eat up! Your choice.

Food tips for further reducing seasonal allergy reactions

1. Avoid foods you know you are sensitive or allergic to or that wear down your body's immunity. A compromised immune system lessens the body's defenses. Keeping symptoms to a minimum helps reduce the risk of triggering asthma attacks as well. The only thing worse than dealing with symptoms of one allergy, is battling symptoms of multiple allergies or conditions.

2. Reduce or eliminate mucus-forming and stress-inducing foods. Common offenders with suggested substitutes are: Dairy including milk, cheese, yogurt, butter and ice cream (sub. coconut, nut, hemp or rice products or less mucus-forming goat products); Caffeine including coffee, tea, sodas, energy drinks and chocolate (sub. low caffeine green tea, red tea, coffee substitutes and carob); Wheat found mostly in breads and cakes (sub. spelt, rye, corn and sprouted whole grain); Refined sugars and starches including white rice, breads, crackers, pasta and sugar (sub. brown/jasmine/basmati rice, whole grain pastas, breads and crackers, powdered stevia, honey, maple syrup and brown rice syrup).

3. Reduce the toxic load on your body by eliminating processed foods and striving to consume pesticide-free meats, poultry, fruits, vegetables, grains, nuts, seeds and spices. Your immune system will thank you by functioning more effectively. Local CSAs, farmers markets, food coops, and natural food markets (like New Seasons) are a good place to start.

4. Water. Drink lots of it. Hydration helps the body to cope with stress. 

5. Get your food act together. Make eating better a priority. If you struggle with food and want help, consider working with a holistic health coach or nutritionist. They are skilled at helping you reach your goals. Success IS within reach!

Activating your kitchen as a center for promoting health and healing through food will revitalize your life!

Did you know?

The 4 Gs - ginger, garlic, ginko and ginseng - can inhibit the body's platelet-activating factor, thin blood platelets and increase the risk of bleeding for those taking blood thinning medication? Check with a qualified health professional beforeincreasing your intake of the 4 Gs. Yes, food IS powerful! (Source: Platelet Disorder Support Association)

Family remedies

I grew up with the old fashioned grandmother. Nanny grew her own food, raised chickens out back, wore an apron most of the day, hummed gospel hymns over collard greens and black eyed peas, made dumplins from scratch, and frogs legs on special occasions. 

Culture is critical to one's foundation. It stays with you long after folks pass on, long after the lessons end. 

Maybe it's cuz I am the oldest grandchild or perhaps because I was the slowest eater. Whatever the reason, of all the things I learned from Nanny, the food is what stuck with me. And as I raised my own children, those family recipes brought comfort, healing and a few new twists. Seeing as it is the cold and flu season, I wanted to share one with you.

This concoction came in handy whenever my family came down with sniffles, sore throat, fever, or chills. Make large batches to drink throughout the day, using local and organic ingredients when possible.

• 3 cinnamon sticks

• 3 whole cloves

• 3 whole Chinese* star anise pods

• 1 1" piece fresh ginger root

• 2-4 quarts water

• lemon (optional)

Bring water to a low boil in stainless or glass pot/kettle.
Add cinnamon sticks, cloves, star anise and ginger root.
Turn off heat, cover, and steep for 10-15 minutes.
Serve alone or with a little raw honey and/or lemon.

Cinnamon

• Potential for regulating blood sugar, lowering cholesterol, and improving memory

• Improves circulation, lowers risk of infection, and healing to the sinuses.

• Increases digestion

• Excellent source of potassium, iron, calcium, magnesium, zinc, manganese, vitamin A, and niacin

Cloves

• Warming and soothing

• Antispasmodic properties help to relieve coughing

• Useful at relieving indigestion, nausea, constipation, diarrhea and vomiting

• Helps control heart rate and blood pressure

• Great source of manganese, vitamin C, potassium, selenium, calcium, fiber, vitamins A, C, B1, B6 and K

Star Anise (Illicium verum)
*CAUTION: Japanese star anise (Illicium anisatum) is highly poisonous!*

• Energy building

• Strengthens immune system against respiratory ailments

• Reduces pain, cough and respiratory infections

• An important ingredient in Tamiflu

• Good source of calcium, iron, zinc, manganese, magnesium, copper, vitamins A and C

Ginger root

• Settles the stomach

• Relieves nausea and vomiting

• Promotes healthy sweating (helpful with cold and flu)

• Safe to use during pregnancy

• Good source of magnesium, B6, potassium and copper

Recipe: 30-minute lentil soup

Lentil soup made in the Qi To Wellness Kitchen

Serves 4.

1/2 onion, chopped
1 clove garlic, minced or crushed
1 medium bell pepper, sliced
2-3 stalks celery, chopped
1 yellow or green zucchini, chopped
1/2 bag of whole carrots, sliced
1/2 bag dried lentils, soaked, rinsed and parboiled (or 1 package Steamed Lentils from Trader Joe's)
2 tablespoons olive oil
5-6 cups water or chicken/bone/vegetable broth - enough to cover
Salt, pepper, cumin and other seasonings of choice to taste

In a 4-qt pot, heat olive oil over medium heat.
Add onions, peppers, garlic and sauté until softened, about 1 minute. Add carrots, celery, seasonings and sauté 3 more minutes.
Add water, lentils and zucchini, bring to a slow boil.
Reduce heat to simmer for 15 minutes.
Add more water if desired.
Serve warm with crusty bread or salad. 

Seasonal allergies: the honeybee connection

"If bees were to disappear, [we] would only have a few years to live." ~ Albert Einstein

© Can Stock Photo Inc. / rssfhs

For centuries, humans have believed that there are health benefits in bee nectar. This unique substance is mentioned extensively in the Bible and the Quran as both precious and powerful. Honey's antibacterial, anti-inflammatory, and analgesic properties found favor in ancient Egyptian, Greek and Roman civilizations as a home remedy for wounds and ulcers. Native Americans used honey to heal bee stings and cuts, as a facial, and to soothe burns and sore throats. In clinical studies, honey has shown promise in treating the prostate in Western Europe, and has been found to promote healing of other ailments when conventional treatments have failed.

Many swear by honey and other bee products as a natural remedy for pollen allergies. The belief is based on the theory that bees collect pollen from local flowers that cause allergies, so small amounts of the pollen, ingested regularly from honey, bee pollen, propolis or royal jelly, helps the body build up a tolerance to those local pollens.

Honey

According to the National Honey Board (NHB), honey “contains a wide array of vitamins, minerals, amino acids, and antioxidants”. Regarding free radicals, the NHB says, "In general, darker honey varietals have been shown to be higher in antioxidant content than lighter honeys. Additionally, honey has been reported to exert anti-inflammatory effects, according to the U.S. National Institutes of Health."

Honey colors and flavors vary depending on the flowers visited. Colors run the gamut and it's not uncommon to find amber, red, brown and even black honeys on the market. Clover and alfalfa are most commonly sold yet many flavors, even specialty ones like lavender, exist. Darker colored honeys typically have a deeper flavor.

Additionally, honey is sold in several forms, including:

• Comb - the original form with the edible honeycomb intact

• Liquid - extracted from the honeycomb using centrifuge and filters to remove comb and pollen particles, resulting in a transluscent

• Natural crystallized - a semi-solid or granulated suspension

• Creamed - a spreadable combination of liquid and crystallized honeys, also called, 'whipped' and 'cremed'

• Raw - unheated, unpasteurized, unclarified, and unfiltered

Whatever form you choose, be sure to obtain honey from hives in your local vicinity - within 30 miles of where you live is good - for the best allergy relief results. Swallow a spoonful of honey as is or to mix with warm water or tea to soothe the throat, cough or inflammation. 

Bee pollen

Bee pollen is the male reproductive seed of the flower that is gathered, mixed with the bees digestive enzymes, and stored on the hind legs of the honeybee. Later, the pollen is collected in traps at the entrance to the hive.

Bee pollen is low in calories but rich in proteins, amino acids, essential fats, oils and sugars and contains some trace minerals and enzymes. Although pollen is consumed in small quantities that do not meet the daily requirements, it is beneficial for adding essential nutrients to an insufficient diet.

Like other protein rich foods, fresh pollen loses its nutritional value within a few days when stored at room temperature, so it is usually dried. Even though dried pollen is sensitive to sunlight, its shelf life can be extended for several months by storing at room temperature in a dark glass container or cool dark place. When stored properly, bee pollen obtained at the end of the farmer's market season (usually October) may last through the winter.

Bee pollen is antibacterial, antiviral, and rejuvenating. The pellets have a slightly nutty flavor and can easily be chewed as is or added to smoothies, applesauce, or yogurt. Start with a small amount and increase gradually as desired. It's advised to begin eating bee pollen in the fall or at least several weeks prior to allergy season for the best results.

Propolis

Propolis is a "sticky glue" formed from tree resins that are chewed and mixed with bee saliva. Propolis has so many benefits for health that it is considered a natural cure by the World Health Organization (WHO). Propolis actually protects bees from disease and climatic stresses. It is primarily used in healing ointments for its antifungal, antibacterial, anti-inflammatory, antioxidant, and antiviral applications. 

It is often used as a sore throat gargle or a rinse for irritated eyes.

Royal jelly extract

Royal jelly (referred to as "bee's milk") is the partially fermented pollen-honey mixture produced by the salivary glands of worker bees (nurses). This pale, creamy substance is fed to young bee larvae and to the queen bee who lives off of it exclusively throughout her adult life. Quite naturally, this rare product is highly sought after for inclusion in beauty and reproductive health products and can be rather expensive.

Royal jelly contains vitamins B5, B6, and fatty acids in high concentrations along with water, sugars, amino acids, minerals, enzymes, and 10-HDA which is reported to be useful in treating problems resulting from tissue deficiency and frailty, as well as menopause, high cholesterol, colds, allergies, poor digestion and stress. 

Things to know

• Bee pollen and royal jelly have mistakenly been called "the perfect food" by product marketers. It is important to remember that bees have very different nutritional needs from humans. Also no one food is 'perfect' for everyone, nor does any one food source contain 100% of the nutrients needed by the human body.

• Bee pollen can be contaminated by mold, cleaning of hive debris, collections from chemically treated flowers, and colony disease treatments which decrease its nutritional importance. Likewise, since its high water content (67%) poses a contamination risk for royal jelly, some companies use chemical preservatives to ensure safety. Therefore, it is important to know the source of your product is both reputable and chemical free.

• Larger retail markets often carry bee products from outside the local or regional area. These are fine for sweetening, poultices, etc but for seasonal allergy purposes, local pollen is recommended.

• Farms and farmer's markets are an excellent source as you can ask farmers directly about their methods and quality. Food coops are another option as they access and support mostly local beekeepers.

Did you know?

The bee population is decreasing rapidly. According to the Food and Agriculture Organization of the United Nations (FAO) the declining bee populations pose threat to global food security and nutrition! Aside from the potential extinction of yet another species, bees play a critical role in the human food supply. Nearly 1/3 of our foods rely on honeybees for pollination. The threat of extinction, therefore, places our food supply at risk. In the earlier mentioned survey, Bernard Vallat, the Director General for the World Organization for Animal Health stated, "Bees contribute to global food security, and their extinction would represent a terrible biological disaster." The US Dept of Agriculture has updates on Colony Collapse Disorder (CCD) and honeybee survival. 

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CAUTION: This content is provided for informational purposes only. Be sure to consult with a physician or primary health practitioner before adding any supplements to your normal diet. Anyone with a known allergy to bees stings and honey should avoid use of bee products in general as there is a possibility of producing an anaphylactic response which could have serious consequences.

Family remedies

Cloves, star anise, and cinnamon sticks

I grew up with the old fashioned grandmother. Nanny grew her own food, raised chickens out back, wore an apron most of the day, hummed old gospel hymns over collard greens and black eyed peas, made dumplins from scratch, and frogs legs on special occasions. 

Culture is critical to one's foundation. It stays with you long after folks pass on, long after the lessons end. 

Maybe it's that I am the oldest grandchild or perhaps because I was the slowest eater ... whatever the reason, of all the things I learned from Nanny, her love of food is what stuck with me. And as I raised my own children, those family recipes brought comfort, healing and a few new twists. Seeing as it is the cold season, I wanted to share one with you.

This concoction came in handy whenever my family came down with sniffles, sore throat, upset stomachs, fever, or chills. Make large batches to hot drink throughout the day, using local and organic ingredients when possible.

3 cinnamon sticks

3 whole cloves

3 whole Chinese* star anise pods

1 piece fresh ginger root (at least 1")

2-4 quarts water

lemon (optional)

honey (optional)

Bring water to a low boil in stainless or glass pot/kettle.

Add cinnamon sticks, cloves, star anise and ginger root.

Turn off heat, cover, and steep for 10-15 minutes. Strain.

Serve alone or with a little raw honey and/or lemon.

Enjoy!

Cinnamon

• Potential for regulating blood sugar, lowering cholesterol, and improving memory

• Improves circulation, lowers risk of infection, and healing to the sinuses.

• Increases digestion

• Excellent source of potassium, iron, calcium, magnesium, zinc, manganese, vitamin A, and niacin

Cloves

• Warming and soothing

• Antispasmodic properties help to relieve coughing

• Useful at relieving indigestion, nausea, constipation, diarrhea and vomiting

• Helps regulate heart rate and blood pressure

• Great source of manganese, vitamin C, potassium, selenium, calcium, fiber, vitamins A, C, B1, B6 and K

Star Anise (Illicium verum)

*CAUTION: Japanese star anise (Illicium anisatum) is highly poisonous!*

• Energy building

• Immune system strengthener

• Relieves respiratory pain and cough

• An important ingredient in Tamiflu

• Good source of calcium, iron, zinc, manganese, magnesium, copper, vitamins A and C

Ginger root

• Settles the stomach

• Relieves nausea and vomiting

• Promotes healthy sweating

• GRAS to use during pregnancy

• Good source of magnesium, B6, potassium and copper

Fasting

Eating is always an adventure and I am continually amazed at the volume of lessons one can derive from food.

Over recent months, I’d gotten very good at listening to my body’s voice. People were commenting on how nourishing my food was, how healthy I seemed. And Ah! I had amazing physical energy.

Then Ramadan, a lunar month during which we abstain from all food and drink (as well as sex, gossip, anger, etc) between dawn and sunset hours, arrived bringing much needed spiritual recentering. As always, it is destined to be a life-affirming experience!

For me, the first four days are the most difficult. Not because of hunger, headache, weakness or thirst but due to the emotional energy needed to break free of habits centered around food, like going to the refrigerator out of boredom, random snacking, mindless eating and the annoying habit of leaving the grocery store with more than I ever intended to buy, only to get home and realize that my eyes are indeed bigger than the shrinking ability to stuff myself. We are so addicted to food.

But with consistency, transition doesn't take long.

Ramadan is about so much more than food. The word translates as “a burning off” – of greed, vanity, gluttony, lust, wrath, envy … those all-too-familiar desires. The fast requires daily self-imposed restraint from all that feeds the physical (lower) self, in order to elevate the spiritual (higher) self. When the physical things are removed, we are left with a sharper focus on introspection, reflection, charity, humility, positive productivity, gratefulness, worship, and the development of an environment conducive to inner purification.

It never fails that every year, at the very moment I am pondering this powerful integration, someone asks how I can go without food and especially water, all day long . Often the inquiry ends with them saying, “I just could never do it”. I’ve given this sentiment a lot of thought over the years. Oftentimes I’ve explained how it is not really difficult or how we have way more than we actually need or how I am used to it after so many years.

I am not saying that fasting for 30 days is a walk in the park. But the truth is that we are reminded of the Creator's promise that the fast will be easy. It is then, up to us to foster a mindset which embraces that truth. When the mind shifts, the body follows suit, adapting and solidifying a new consciousness of and appreciation for the the ability to self-regulate and choose how we move through this life.

Separation of food & drugs

It's an absolutely nutty notion that a whole room full of people get together and manage to come up with a bad idea. 

Case in point: have you ever thought about why or how the nation's food and its drugs are administered by the same governmental department? I mean, how did they even get lumped together? Food. Drugs. They don't go together. And yet we're so accustomed to the idea, that it just rolls off of our tongues ... "the Food and Drug Administration". See? ... Bad idea.

As hard as it is to believe, many still do not understand that the food manufacturers, the food police (FDA), and the pharmaceutical companies are working together. Or worse, that 'certain' food crops receive staggering government subsidies to keep them affordable for the unsuspecting and disadvantaged (how else can they afford to put corn, soy and wheat in just about everything?). My friend, Michele (thx Lady!), recently shared a video from The Guardian that breaks it down, links the growing incidence of chronic illness to the evils in our food system, AND offers grassroots, corporate and government solutions.

The bottom line: both Food and Drugs are big business, and profit is more important than people to too many. It's the truth and everyone knows it. It's time to cut the cord and wean our food system off the drugs. In order to offset what's offered in the marketplace, one man, Ron Finley, took on his local city government to start what is now referred to as Guerrilla or Urban Gardening. He is but one of many examples of people reclaiming the land for food. I started with a commitment to being informed and selective about what ends up on my fork from the marketplaces I frequent. 

How will YOU demand the right to eat real, living, wholesome food?

Another word on avocados

Every time I go food shopping I'm tempted to buy avocados to add to salads, accompany beans, make guacamole, or mixed with lime juice and salt atop corn thins. The body loves all the healthy fats and fiber in avocados too. In fact, in people with mildly elevated cholesterol levels, the monounsaturated fats in avocados have been found to lower LDL (bad fats) and raise HDLs (good fats).

Between the versatility and health benefits of avocados, who can buy just one? Certainly not me!

Unfortunately, if you don't eat them fast enough, they go bad. And refrigeration doesn't really help. So, my dilemma became what to do with really ripe avocados. Inadvertently, I found a solution: pudding. Yes, pudding ... made from avocados. 

Of all the recipes I tried, Louisa Shafia's 5-Minute Carob Pudding (get the printed recipe here) has become my favorite for the following reasons:

• It's vegan - no dairy or eggs
• It uses carob instead of chocolate (which I can't have)
• Avocados + Carob = Super Nutrients
• It requires minimal and natural ingredients
• It makes two satisfying servings
• It refrigerates nicely for the next day
• Clean up is a cinch
• The resulting texture and flavor are enjoyable
• And most importantly, it is quick, healthy and delicious!

Here's how mine came out ...

Image: Avo-Pudding by Aqiylah Collins. All rights reserved.

Let's face it, when you want dessert, you want it right then, not in 30 minutes, but now! Although Shafia's recipe claims to take 5 minutes, I find that to be true once you have all of the ingredients assembled and measured out. So in reality it's more like 10 minutes, which is still a short time to satisfy a craving for something decadent ... and healthy!

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Image: Avocado FruitnFoiliage by Geographer is used here with permissions granted under the Creative Commons Attribution 1.0 Generic license