Allergies

An allergy is a reaction the body has to a particular food or substance.

FOODS TO EAT MORE OF

• Fruits: Apples, avocado, blueberries, grapes, lemons, mangoes, melons, oranges, raspberries, strawberries, watermelon
• Vegetables: asparagus, beets, carrots, onions, peas, red & green bell peppers, spinach, watercress
• Foods high in fiber, buckwheat, whole grains
• Soy products, yogurt, beans
• Garlic, ginger, cilantro, olive oil, nuts/seeds (especially flax, pumpkin & sunflower)
• Salmon, mackerel, sardines, tuna, trout, cod, herring, and Omega-3 eggs
• Bee pollen or honey (as local as possible)

FOODS TO AVOID OR MINIMIZE

• Could be worsened by food intolerances, an ELIMINATION DIET could be helpful
• Sugar
• Alcohol
• Dairy products (with the exception of yogurt), bananas (as they tend to produce mucus)

ESSENTIAL OILS

• Eucalyptus, lavender, lemon balm/melissa, spikenard, patchouli, peppermint, chamomile, tea tree, rose (hay fever) and/or yarrow (apply on sinuses, lung area, bottom of feet, or diffuse)

HERBAL

• Astragalus, cilantro/coriander, cinnamon, elderflower, garlic, ginger, goldenrod, hyssop, lemon balm, licorice, marjoram, parsley, pepper, peppermint, plantain, sage, stinging nettle, thyme, turmeric
• Try a tea made from anise, ginger and/or peppermint (up to 4 cups a day as needed)
• Green Tea (drink in the morning before symptoms begin)
• Make a tea from Ground Ivy, violet, and/or cleavers - pour 1 cup boiling water over 1/4 cup chopped fresh herb and steep for 15 minutes
• Yerba Mate tea
• Hayfever/spring allergies: Take elderflower in the early spring, try Ionized Air Therapy or take a walk through your local area and pick a variety of herbs and grasses (such as clover and alfalfa). Make a VERY MILD tea and drink 1 cup daily for 5 days.
• Allergies to cats: Goldenrod

YOGA / MEDITATION THERAPY

• Yoga Poses for Allergy Symptom Relief (10 minutes - Indore School of Yoga)
• Yoga therapy for Allergy, Cough and Asthma (9 minutes - PartnerMD)
• Yoga for Allergies! (26 minutes - Treehouse Yogi)

SUPPLEMENTS

• Coenzyme Q10: 100 mg daily
• DHEA: 25-100 mg daily (check with doctor 1st, may need a blood test before taking)
• Grapeseed extract: 100 mg 3 times daily
  
• Hesperidin(especially for hayfever): 400 mg 3 x's daily
  
• L-lysine: as directed
• Magnesium: 500-1,000 mg daily
• N-acetylcysteine: up to 600 mg daily
• Nettle: 250 mg 3 times daily on empty stomach (should contain at least 1% plant silica)
• Omega-3 oil (if not eating enough fish): 1,500 mg daily
• Pantothenic Acid: 500 mg 3 times daily (with meals)
• Quercetin (especially for hayfever): 500 mg twice daily (20 minutes before meals)
  
• ​Vitamin A: 10,000 IU/day until symptoms subside, no longer than 1 month (pregnant women should not exceed 5,000 IU/day)
• Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)

HOMEOPATHIC

• Allium Cepa 6c: every 15 minutes for up to 1 hour
• Euphrasia 6c: every 15 minutes for up to 1 hour
• Galphimia flauca
• Sabadilla 6c: every 15 minutes for up to 1 hour
  

MIND-BODY CONNECTION​​

• Represents the relationship with betrayal and the need to control your surroundings, or the anxiety it creates when you can't control other people/events. ​​​

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Cranberry-Blueberry Smoothie (GF VT)

Green Smoothie (LC GF VT)

Mega-Greens Smoothie (GF VT)

Sunrise Smoothie (LC GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Detox Smoothie (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Orange Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Blueberry Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Mango-Banana Smoothie (GF VT)

Peach-Grape Smoothie (GF VT)

Yogi Tea (LC GF VG VT)

MAINS

Asian Broccoli & Rice Bowl (LC GF VG VT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Burger (LC VG VT)

Buddha Bowl (GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

Crispy Potato-Crusted Fish (LC GF)

Egg Drop Soup (LC GF VT)

Healthy Scrambled Eggs (LC GF KT VT)

Miso Soup (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Turkey Kielbasa & Bean Pasta (LC)

Vegetarian Chili (LC GF VG VT)

Veggie Omelet (LC GF KT VT)

Avocado & Egg Toast (LC GF KT VT)

Beef Bone Broth (LC GF)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Chickpea Wraps (LC VG VT)

Deluxe Egg Salad Sandwich/Wrap (LC)

Garlic Soup (LC GF VG VT)

Hoppin' John Fritters (LC VG VT)

Mujaddara (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

Veggie Burrito Bowl (GF VG VT)

Veggie Ramen (LC VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Black Bean Bowl (LC GF)

Breakfast Burrito (LC VT)

Chicken Dumpling Soup (LC)

Cornmeal & Pecan Crusted Fish (LC)

Edamame Rice Bowl (LC GF VG VT)

Green Chili Soup (LC VG VT) - use non-dairy options

Instant Pot Chickpea Curry (LC GF VG VT)

Mung Beans and Rice (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Shrimp Power Bowl (GF)

Spinach & Bean Pasta (LC VG VT)

Vegetable Broth (LC GF VG VT)

Veggie Frittata (LC GF KT)

White Bean & Spinach Soup (LC GF)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Guacamole (GF KT VG VT)

Hummus & Pita Triangles (GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

Steamed Edamame (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Couscous Pilaf (VG VT)

Glazed Carrots (LC GF VG VT)

Molasses Beans (LC GF)

Red Beans & Rice (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Southwest Pasta Salad (LC VG VT)

​Three Bean Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Favetta & Pita Triangles (GF VG VT)

Homemade Salsa (LC GF VG VT)

Prosciutto-Wrapped Asparagus (LC GF KT)

Roasted Asparagus (LC GF VG VT KT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)