Allergies
An allergy is a reaction the body has to a particular food or substance.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
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
MEALS
SIDES/SALADS
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)
NATURAL/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 & HOMEOPATHIC
- Allium Cepa 6c: every 15 minutes for up to 1 hour
- Coenzyme Q10: 100 mg daily
- DHEA: 25-100 mg daily (check with doctor 1st, may need a blood test before taking)
- Euphrasia 6c: every 15 minutes for up to 1 hour
- Grapeseed extract: 100 mg 3 times 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: 500 mg twice daily (20 minutes before meals)
- Sabadilla 6c: every 15 minutes for up to 1 hour
- 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)
- Hay fever Specifically:
- Galphimia flauca
- Quercetin: 400 mg 3 x's daily (20 minutes before meals)
- Hesperidin: 400 mg 3 x's daily
- Euphrasia 6c
- Allium cepa 6c
- Sabadilla 6c
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.
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
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Cranberry-Blueberry Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Green Smoothie LC GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Orange Smoothie GF VT
- Peach-Grape Smoothie GF VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Yogi Tea LC GF VG VT
MEALS
- Asian Broccoli & Rice Bowl LC GF VG VT
- Avocado & Egg Toast LC GF KT VT
- Baked Salmon with Dill Sauce LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Breakfast Burrito LC VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chicken Dumpling Soup LC
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Deluxe Egg Salad Sandwich/Wrap LC
- Edamame Rice Bowl LC GF VG VT
- Egg Drop Soup LC GF VT
- Garlic Soup LC GF VG VT
- Green Chili Soup LC VG VT (use non-dairy options)
- Healthy Scrambled Eggs LC GF KT VT
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Noodles with Peanut Sauce VG VT
- Pasta Della California LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Vegan Jambalaya LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Burrito Bowl GF VG VT
- Veggie Frittata LC GF KT
- Veggie Omelet LC GF KT VT
- Veggie Ramen LC VG VT
- White Bean & Spinach Soup LC GF
SIDES/SALADS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Beans & Greens Salad LC GF VG VT
- Chinese Peanut Salad LC GF VG VT
- Couscous Pilaf VG VT
- Favetta & Pita Triangles GF VG VT
- Guacamole GF KT VG VT
- Glazed Carrots LC GF VG VT
- Homemade Salsa LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Molasses Beans LC GF
- Prosciutto-Wrapped Asparagus LC GF KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Carrots LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Southwest Pasta Salad LC VG VT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT