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Runners’ Health: Don’t let allergies hold you back

Spring is here and so is allergy season. There is good news however for allergy sufferers who run, as their condition may now be controlled and prevented if necessary steps are taken. After suffering for long enough, I decided to visit my doctor to learn which of many allergy medications would be the most suitable. I was diagnosed with rhinitis (hay fever) and was prescribed with Flonase (nasal spray) and Reactine,which are taken before the workout and have certainly helped to make my running experience more manageable.

Back in 2001 when I was living in South Korea, my sinuses had to be drained because of extremely high air pollution and more pollen than I could handle…not conducive to comfortable running.

It is difficult enough to run but to have hay fever on top of that makes your workout less enjoyable. So seeking tips as to how to go about diminishing symptoms was my goal during a phone interview with Dr. Jack Taunton, who was chief medical officer for the Vancouver 2010 Olympics.

Dr. Taunton stated” I discovered that certain regions across North America are harsher than others when it comes to allergies. The West Coast of British Columbia is a particularly troublesome place for allergy sufferers because of the vast amount of forested areas and voluminous species of plants and grasses.”

Dr. Taunton further alluded to some people being allergic to certain foods, such as strawberries, some vegetables, dust and pet dander that may trigger an allergic reaction, adding, “Some triathletes are even allergic to certain types of chlorine in the pool,” also showing that for some unlucky people there is no escape. He suggested seeing an allergist (specialist) when symptoms become difficult to manage and to isolate exactly what type of allergy you have.

To summarize, your allergies are caused by the environment or certain foods, according to Dr. Taunton, and the best we can do is try to manage the situation. So what can you do to enjoy your workouts more? “Try breathing more through your mouth,” says Dr. Taunton. Try running when the pollen counts are lowest (check the weather report), wear sunglasses to prevent itchy, watery eyes. Avoid running on trails or in parks at the most dangerous times (for your allergies). Before your workouts, take an antihistamine medication like Reactine. Nasal sprays and eye drops are often available by prescription only. Allergy shots may be the answer and it is also suggested that Green Tea may help provide relief. As already mentioned, however, the best idea is to visit your doctor first to find out if you do suffer from an allergy condition.

Twitter: @christineruns

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5 natural remedies for allergies

Allergy season is on its way, which means that a large part of the population will be consumed by sneezing and red eyes. Instead of reaching for the over-the-counter medications, why not try a more organic solution and opt for a natural remedy? There are several simple methods to try that may help lower the side effects of those pesky allergies, with the added benefit of being (often) less expensive than regular medications.

Neti Pot

A neti pot is a saline solution that you flush through one nostril and it comes out of the other. It will empty the sinuses of unwanted allergens and irritations and really helps to clear the system. It can be intimidating to try a neti pot the first time, but it feels fantastic once you are used to it. Sinuses contribute strongly to allergies and taking care to flush your sinuses will help any irritations that occur in allergy season.

Acupuncture

Acupuncture has been shown to help people with allergies. Specifically, acupuncture can help hay fever and curb inflammatory immune-system substances that are related to allergic reactions. It is a holistic alternative to allergy medication, and if you have never tried acupuncture, it doesn’t hurt at all.

Nettle Leaf

Nettle leaf is a natural antihistamine and helps block the body’s ability to produce histamine. It can be used in a tea or in a pill and helps to soothe any allergy related symptoms. Use it in conjunction with raspberry leaf or peppermint tea for a delicious concoction. Allergy teas are soothing and nettle leaf will help suppress any painful symptoms.

Probiotics

Probiotics are integral to good health and provide important bacteria in the stomach to boost the immune system. Allergies are often the result of an imbalanced immune system and regulating the gut with essential bacteria can help alleviate allergy symptoms. Kombucha has probiotics and is a yummy way of consuming probiotics. It also comes in a pill form.

Turmeric

Turmeric is a spice that can be used in curries, soups, stir-frys, and tofu dishes. The spice contains curcumin and is a decongestant. It helps reduce allergy symptoms and clears the system when it is blocked. Tumeric is a wonderful addition to many dishes and adds essential health benefits to the diet. One teaspoon can also be taken with water every morning to clear the system and is common practice for health-focused individuals.

Natural remedies for allergies will leave you feeling better and more clear-headed than medications. If you try each of these methods to see which works for you, one of them will surely help alleviate the irritating symptoms of having all-consuming allergies in springtime.

Which natural remedy for allergies is your favourite? Let Women’s Post know in the comments below.

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Health & Fitness

FITNESS: Running with allergies

For some runners it may be challenging enough running in perfect conditions, let alone having to cope with allergies, which can make breathing difficult and turn a routine run into a tortuous test of will.

There is good news, however, for allergy sufferers: their condition may now be controlled and prevented if necessary steps are taken. After suffering for long enough I decided to visit my doctor to learn which medications would be most suitable. I was diagnosed with Rhinitis (Hay fever) and was prescribed Flonase (nasal spray) and told to take an antihistamine before the workout, which certainly helped to make my running experience more enjoyable.

A recent survey commissioned by Johnson & Johnson suggests up to 10 million Canadians may suffer from allergy symptoms. The survey found that more than a quarter say they’ll limit their outdoor time to prevent the onset of symptoms. Allergy season may start early in spring but can last into fall as the combination of climate change and pollen counts leads to expanded sneezing, wheezing, and gasping.

The main culprits tend to be pollen, ragweed and grass. Sometimes not knowing we have allergies can affect our work and personal lives, as well as our best intentions of getting fit and staying healthy. Often mistaken for a common cold, it is treatable if one knows the symptoms, which may include nasal congestion, itchy and watery eyes.

Speaking with Dr. Jack Taunton, who was Chief Medical Officer for the Vancouver 2010 Olympics, he mentions certain regions across North America are harsher than others when it comes to allergies. “Did you know,” he asks, “that Eugene, Oregon isn’t the best place to run for people with allergies?” Dr. Taunton also includes the west coast of British Columbia as a particularly troublesome place for allergy sufferers because of vast forested areas and voluminous species of plants and grasses.

Dr. Taunton suggests various foods, such as strawberries, some vegetables, dust and pet dander, may trigger an allergic reaction, adding, “Some triathletes are even allergic to certain types of chlorine in the pool,” also showing that for some unlucky people there is no escape. He suggests seeing an allergist when symptoms become difficult to manage.

To summarize, your allergies are caused by the environment or certain foods and the best we can do is try to manage the situation.

So what can you do to enjoy your workouts more? “Try breathing more through your mouth,” says Dr. Taunton. Try running when the pollen counts are lowest (check the weather report) and wear sunglasses to prevent itchy watery eyes. Avoid running in trails or parks at the most dangerous times (for your allergies). Before your workout, take an antihistamine. Allergy shots may be the answer and I’ve heard green tea may help provide relief. If unsure, pay a visit your doctor first to find out if you do suffer from an allergy condition.

 

 

Follow Women’s Post on Twitter at @WomensPost.

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Menu planning when dealing with food allergies

As someone who has had food allergies most of my life, I know too well how difficult it can be to plan nutritious, tasty meals. If you are like me, and have to avoid an array of foods, it can be overwhelming at times.

My first rule of thumb is to clean out your pantry and fridge. Get rid of the items that you can no longer eat, so you won’t be tempted. If you are part of a family and they can still eat these items then you are going to have to be pretty strong in your resolve. For me, it just wasn’t worth cheating as it made me feel to unwell.

It may take you a while to enjoy some of your new foods, as your taste buds have been accustomed to the same foods for years, so don’t be too hard on yourself.

The first thing to realize is that it is about what you can eat, not what you cannot eat. Perhaps dedicate a shelf or a cupboard just for you, filled with all the foods that you can eat.

Next, figure out what your favourite foods are that you can eat. Have them on hand, so you don’t feel deprived with you new diet.

Visit a health food store and ask them about all the allergy-free items that they offer. You will be amazed at how many foods you can eat.

Purchase a cookbook that contains recipes that you can enjoy.

Many big bulk stores are featuring allergy-free items like gluten-free grains and pastas at a much lower cost than health food stores, so you may want to check them out as well. Try the healthy natural food aisle at your local grocery store for allergy-free options.

Once you start to eat foods that agree with your body, you will notice how much better you feel physically and emotionally, and this will then encourage you to continue on with your healthy eating regime.

Remember that pre-packaged allergy free foods usually contain a lot of sugar and do not have a lot of nutrients in them, so if you can start to make more of your meals and treats from scratch, it will benefit you in the long run.

Many people say to me that they don’t have time to cook, but they soon realize if they give up one television program and get into the kitchen they can whip up a soup and a couple dozen muffins to freeze for the coming work week.

It’s important to have food in your freezer for those busy evenings or when you are on the run.

Making smoothies is another fast option for quick mornings or evening snacks. Try to have lots of fresh produce in your fridge, so at a moment’s notice you can whip up a shake or smoothie for yourself. Frozen fruit is great to keep in your freezer and avocados are indispensible to me and I always have at least seven or eight in my house for veggie shakes.

My daily vegetable shake base is a mixture of celery, cucumber, spinach, avocado, cilantro, water, sea salt, and lemon juice. Sometimes I will add a tomato or a small green onion. Blend and you have a salad in a glass, full of nutrients.

My favourite mid day smoothie is a simple, nutritious mixture of unsweetened So Delicious Coconut Milk, a banana, and hempseed.

 

For more allergy -free recipes and healthy ideas, please visit my website.

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Running with allergies

For some runners it may be challenging enough running in perfect conditions, let alone having to cope with allergies, which can make breathing difficult and turn a routine run into a tortuous test of will.

There is good news, however, for allergy sufferers: their condition may now be controlled and prevented if necessary steps are taken. After suffering for long enough I decided to visit my doctor to learn which medications would be most suitable. I was diagnosed with Rhinitis (Hay fever) and was prescribed Flonase (nasal spray) and told to take an antihistamine before the workout, which certainly helped to make my running experience more enjoyable.

A recent survey commissioned by Johnson & Johnson suggests up to 10 million Canadians may suffer from allergy symptoms. The survey found that more than a quarter say they’ll limit their outdoor time to prevent the onset of symptoms. Allergy season may start early in spring but can last into fall as the combination of climate change and pollen counts leads to expanded sneezing, wheezing, and gasping.

The main culprits tend to be pollen, ragweed and grass. Sometimes not knowing we have allergies can affect our work and personal lives, as well as our best intentions of getting fit and staying healthy. Often mistaken for a common cold, it is treatable if one knows the symptoms, which may include nasal congestion, itchy and watery eyes.

Speaking with Dr. Jack Taunton, who was Chief Medical Officer for the Vancouver 2010 Olympics, he mentions certain regions across North America are harsher than others when it comes to allergies. “Did you know,” he asks, “that Eugene, Oregon isn’t the best place to run for people with allergies?” Dr. Taunton also includes the west coast of British Columbia as a particularly troublesome place for allergy sufferers because of vast forested areas and voluminous species of plants and grasses.

Dr. Taunton suggests various foods, such as strawberries, some vegetables, dust and pet dander, may trigger an allergic reaction, adding, “Some triathletes are even allergic to certain types of chlorine in the pool,” also showing that for some unlucky people there is no escape. He suggests seeing an allergist when symptoms become difficult to manage.

To summarize, your allergies are caused by the environment or certain foods and the best we can do is try to manage the situation.

So what can you do to enjoy your workouts more? “Try breathing more through your mouth,” says Dr. Taunton. Try running when the pollen counts are lowest (check the weather report) and wear sunglasses to prevent itchy watery eyes. Avoid running in trails or parks at the most dangerous times (for your allergies). Before your workout, take an antihistamine. Allergy shots may be the answer and I’ve heard green tea may help provide relief. If unsure, pay a visit your doctor first to find out if you do suffer from an allergy condition.

 

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Health & Fitness

Cross training tips to enhance running performance

When I first started running, adding any cross training into my workouts wasn’t important …..so I thought until the day I tore my hamstring. It was a day to remember as I was in pain but also upset because I couldn’t run…not even walk properly. My world came crashing down and I didn’t know how I could live without running. It was caused from overtraining and having a poor core. Despite the fact I was in good shape, little did I know  incorporating some cross training would  have made me a stronger and healthier runner.

My visit to my physio suggested I pool run for six weeks. Six weeks seemed an eternity at the time, but I did what I was told.  I didn’t enjoy it at first but knew it was the only activity to keep my fitness. I pool ran three times a week, and once a week,  I would be in the pool for about two hours. This would be considered my long run, mimicking as close as possible if I were running.

During that time I learned about the benefits of cross training and I found water running had given my legs a break as it is low impact. It also added variety to my workouts. I learned to love pool running and still do at times.

Fast forwad, these days I still cross train, but I go to the gym and work on my core strength.  I am injury free ever since and my running has improved.

What I benefitted the most from cross training is that I learned about a new activity such as pool running, pilates and core exercises..

Whether you are new or a seasoned runner it is never too late to add cross training into your workouts. Whether you are injured or not cross training has many benefits.  It will improve your running and keep you in the game.  Visit a personal trainer to get you on the right program.

For more tips from Christine about achieving the perfect running form and how tos regarding avoiding and alleviating seasonal allergies, click the links.

Twitter: @christineruns

YouTube – runwithit

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breastfeeding
Health & Fitness

Breastfeeding in public: the new trend ?

Recently, controversial YouTube personality Spiritual Tasha Mama, a mum of two from San Diego, has come under fire and even investigation for speaking out on her breastfeeding habits for her two children, ages three and three months. Tasha Maile admitted she once had sex while breastfeeding one of her children, something many called disturbing and distasteful. While this act is questionable, many of her online viewers are even more disturbed by her willingness to display images of her  breastfeeding her children in public and even posting live feeds of the act while working out. While some support her multitasking efforts, many have criticized her choice to display these images publicly.

This isn’t the only instance of controversial breastfeeding in public. It seems breastfeeding itself becomes a topic of conversation in the news every few months, with many people offering their opinion for and against women doing it in public.

Forgetting the controversy for one moment, think of the health benefits breastfeeding has for mother and child  During the first six months of a child’s life, breastfeeding is a convenient and portable way to feed your baby, A mother’s milk is clean, often the right temperature, and packed with custom produced vitamins, minerals, fats and proteins amongst other beneficial ingredients.

The Public Health Agency of Canada often supports breastfeeding infants, as breast milk also contains antibodies to prevent diseases in newborns and it also has been shown to reduce allergies in a child’s development. Essentially, many claim that breastfed babies are even smarter! Though I beg to differ, as I am a formula baby.

Breast milk is also a cheaper option to the expenses of formula. There are many health benefits for the mom as well, as research indicates breastfeeding can lower the risk of certain cancers including breast and ovarian.  The body also releases a healthy emotionally balancing hormone, which is beneficial to the mother after birth.

Over the years, there have been numerous stories that have attracted the media’s attention. One instance includes a Starbucks in Ottawa, where a young woman complained to a male barista about a mother in the café that was breastfeeding her child without a “modesty shield.” This story, however, had a happy ending when the barista provided the mother with a free coffee for having to deal with unpleasant complains and stares. Back in 2014, the spokesperson for Starbucks, Laurel Harper stated that Starbucks does not have an official policy on customer experience or breastfeeding.

There was even a controversial health campaign in Mexico City that featured topless celebrities who were encouraging breastfeeding for new mothers. This was met with backlash from critics who argued the campaign sexualized women and placed shame on mothers who could not breastfeed for medical reasons.  There always seems to be someone that is not too pleased with the display of a woman’s bare breast, or feeding her child uncovered in public, and while people have their opinions, views, and personal preferences when it comes to where they feed their children, women should not be shamed for providing essential nutrients for their babies.

This week, Apple announced a new set of emoji’s for World Emoji Day and notable emojis include a breastfeeding emoji! Now you can add that to your next social media post proud moms. While the debate over breastfeeding may be endless, August 1-7 2017 is marked as world breastfeeding week and the movement is celebrating it’s 25th year in encouraging breastfeeding on a global scale in an aim to attract political support, media attention and participation.

For more information on breastfeeding, visit Eat Right Ontario or consult publichealth.gc.ca.

 

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How to survive planning a child’s birthday party

Planning a child’s birthday party should be fun and easy, right? It is, after all the, time to celebrate another year of a kid’s life with 10 to 20 screaming mini friends while trying to balance allergies and make sure your child’s dreams come true. Alright, perhaps not so easy, but with a plan in place, and with the help of this survival birthday how-to guide, children’s birthday party planning will be a breeze.

Though birthday planning can be overwhelming, it will become easier once you simplify it and start at step one: location, location, location. Where are you having your ultimate kid’s party? There are many options ranging from the movie theatre to a gymnastics centre or a more classic home party at your house. It can be more difficult to plan a winter party because the outdoors obviously won’t work, but here are a few indoor birthday party ideas for winter babies:

  • Indoor Trampoline party
  • Beading studio for jewelry party
  • Art studio for pottery making
  • Indoor playground
  • Gymnastics centre
  • Rock Climbing
  • Baking yummy treats party
  • Homemade Pizza Party
  • Craft and Arts party

If you are on a budget and can’t afford the $250 plus fees at these expensive venues, opt for a party at home or a room in the local community centre to save on costs. Through the City of Toronto for example, there is an option to rent a room for an arts or baking party, or to rent out the gym for a more sports-themed extravaganza.  For my daughter, we decided to do an arts-themed party at the community centre because we are short on space for a group of children at the house.

After the location and time are booked, it is time to decide how many kids to invite. This is a difficult decision because it is hard to think about disappointing kids that aren’t invited. On the other hand though, if too many kids are invited the costs will go through the roof and planning it will become very time-consuming. Most parties would include about 10-15 kids, because not all the invitees will be able to attend due to other weekend recreational activities. Make sure to include a note in the invitations about letting the host parents know about allergies when people RSVP.

Budgeting for various party expenses is imperative to ensure that overspending doesn’t occur. Use an excel sheet or google doc to keep track of expenses and to organize what is left to be done prior to the party. Try to get friends and family to help out instead of paying venue staff. People love kids’ birthday parties because, frankly, children are hilarious and cute when they are excited. By getting family and friends to help on the big day, it will make things go smoothly and then the parents have some adult companions to enjoy the festivities with.

Last but not least, have fun! There will be points of stress and it is nerve-racking thinking about how your child’s birthday party adds up compared to their classmates’ parties, but at the end of the day, the only thing that matters is that your child is smiling and happy.

What are your survival tips for planning a child’s birthday party? Let Women’s Post know in the comments below.

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RECIPE: Homemade cream eggs

We’re celebrating Recipe Week by finding our favourite recipes from the archives and some brand new favourites! Check out this treat from the Easter season that would be delicious all year long!

It’s no secret around the office that I have a sweet tooth. While I pride myself on bringing in healthy, homemade lunches, my 3pm sweet treat is a non-negotiable. However, as I try to eat more foods, less dairy, and cut out all nasty artificial preservatives, I’ve taken to making my own confections at home. This allows me to accommodate any food allergies or preferences of the lucky recipients of my homemade goodies and gives me complete control over the ingredients that are going into my body without depriving my sweet tooth.

Just in time for Easter, here’s a recipe for recreating the iconic cream eggs – no dairy needed. Give the bunny a break, and make some treats at home.

Ingredients:

  • 1/2 cup brown rice syrup
  • 1/4 cup margarine (I use Earth Balance)
  • 1 teaspoon vanilla
  • 1/4 teaspoon finely ground sea salt
  • 3 cups powdered sugar
  • 1 tsp carrot juice (or a combination of 4 drops yellow food colouring +2 drops red food colouring)
  • 1 12-ounce bag of chocolate chips
  • 2 tablespoons coconut oil

Instructions:

  1. Combine brown rice syrup, margarine, and vanilla in a large bowl. Mix with electric beaters until well combined
  2. Add powdered sugar one third at a time. Mix after each addition until creamy.
  3. Remove about 1/3 of the mixture and place it into a small bowl. Add the carrot juice or food colouring and stir well to combine.
  4. Cover both mixtures and refrigerate until firm (at least two hours).
  5. When mixtures are firm, roll a small, marble-size ball from the orange filling, and wrap around it a portion of the white filling that is roughly twice the size. Form this filling into the shape of an egg and place on a parchment paper lined baking sheet. Repeat for the remaining filling ingredients and then refrigerate until firm (approximately three hours).
  6. Combine the chocolate chips with the coconut oil on the top of a double boiler over medium heat until melted. Stir often to prevent burning.
  7. Use a fork to dip each center into the chocolate, tap the fork on the side of the bowl before placing them on a parchment paper lined baking sheet. Chill until chocolate has hardened (at least an hour).
  8. Remove candies from fridge and repeat the dipping process. Chill for several hours, or until completely firm.

Enjoy and happy Easter!

 

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Detoxify your body

This spring, I have decided to try a detox from May 13th to May 22nd. Not a vegetarian or vegan and always on the go, I look forward to cutting out some meat from my diet, but I think I will have the hardest time letting go of cheese.

Prior to my first detox, I was able to talk to a Certified and Registered Nutritionist (CNP, RNCP) who is overseeing the first BarreNourish Detox at Barreworks. At the moment they have just under 20 people who have signed up, but are expecting 10-20 more people.

“It is all online-based, other than picking up the detox kit, and the teleseminars are live and recorded for convenience,” she explains. “I kept the Barreworks client in mind. It isn’t too extreme and I don’t restrict on calories. They’re energizing foods with a restriction of foods that drain energy and all processed foods. There is an emphasis on the reset button. It’s about resetting your habits. There is cooking and buying healthy ingredients while thinking ahead on meal planning. “
They also decided not limit portion sizes. “Restricting portion sizes and calories is exhausting on a person’s body. I did a survey ahead of time and there was a concern that they would not being able to exercise,” she says.

In addition, she added substitutes for common food allergies. “Most are taken out including wheat and dairy, but nuts in a lot of meals. Ninety percent could be replaced with seeds. There are recommended suggestions and you can choose other meals. There are 15-16 recipes and I have provided 25. You can substitute for another recipe.”

Although this is a mild detox and all whole-food based, it is not without side effects. The largest is cravings as well as headaches, fatigue, bloating and skin eruptions that last a day. In order to prevent them, participants can use a dry brush, drink more water, go to an infrared sauna and exercise to increase the elimination.

The most common cravings include caffeine, sugar, wheat and meat, although meat is not usually a strong craving. “Healthy snacks, especially deliciously sweet dates and raw white chocolate, are good for sugar. It is important to increase portion sizes and eat enough to decrease cravings,” she says. “It is hardest during the first three to four days and then you feel amazing.”

My nutritionist assures me that there are numerous benefits. They include weight loss, clear skin and increased energy. You will be more focused and creative.

Join me as I go through the BarreNourish 10-Day Detox.  Visit again soon to hear about my experiences as I go through the detox process.

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