Allergy Season is Almost Here, Are You Ready?

If watery eyes and sneezing are surefire signals that spring has arrived, you're not alone. A survey commissioned by pharmaceutical giant Johnson & Johnson suggests as many as 10 million Canadians may suffer allergy symptoms and that more women than men admit to symptoms. The survey also found that 55 per cent of Canadians claim their allergies cut into their productivity and more than a quarter say they'll limit their outdoor time to prevent the onset of symptoms. An estimated 35 million American adults suffer from seasonal allergies, and for many the season that brings budding trees and blooming flowers can also bring the worst symptoms. And while you may already be armed with your drug of choice (Allegra and Claritin as an over-the-counter option), there are other measures to keep in mind to help you breathe easy. Read on for four additional ways to get the best of your springtime sniffles.

Isotonix OPC3- Isotonix OPC-3® is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. 

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 Workout Inside - If outdoor running, biking, walking, or any other activity is how you get your exercise, you might want to consider moving your activity indoors so you're exposed to fewer outdoor allergens throughout the day. Instead, try out a Zumba DVD, short-term gym membership or a yoga class. And if you really need to workout in fresh air, do so when pollen counts are not at their peak; check The Weather Network for up-to-date levels in your area code.

Food- First, what to avoid… One of the best strategies to alleviate those miserable symptoms is to steer clear of alcohol and other histamine containing foods. As far as alcohol goes, wine (both red and white) seem to be the worst instigators. Sulfites are part of the issue with these drinks, but histamines that result during the fermentation process also wreak havoc. If you have allergy issues, consider avoiding other foods subject to aging and fermentation like aged cheese, pickles, and sauerkraut. And as for yeast, it’s one more reason to ditch bread.

Research supports the particular benefits of fresh produce, fish and nuts for reducing both the symptoms of existing allergies as well as the development of allergies later in life. Another study with Greek children linked high intake of nuts, fruits and vegetables with a lower risk for respiratory allergy. The EPA and DHA in fish and fish oil has been shown to be among the best preventative options for allergic disorders. Tea, particularly green or white, offers a big flavonoid boost that reduces inflammation and supports general immune function. Buy local honey.  Because bees pick up the pollen of their environment, the resulting honey can offer something of a therapeutic dose for gradual desensitization – much like an allergy shot. It’s important to start small (1/4 teaspoon daily – max) and work your way up to gradually build tolerance.

Certain common foods may aggravate seasonal allergies, physicians say. Make sure you wash your food and you may want to cook or steam your veggies. A great solution to wash your food.

1 Tbsp lemon juice

2 Tbsp baking soda

¾ cup of vinegar

10 drops of grapefruit seed extract

Switch your shower time - Wash your hair before you hit the hay — your luscious locks can collect pollen and other allergens throughout the day. Showering in the evening rather than the morning means you're exposed to fewer irritants while you sleep. 

Now going out in the warmer weather just may be more enjoyable this year.

Have a Healthy and Successful Allergy Free Day!

Energy Foods

If you are experiencing persistent mild fatigue or a chronic lack of energy due to day-to-day stressors or hectic schedules, consider changing your diet. Eating a wide variety of fresh fruits and vegetables (preferably organic) provides protective phytochemicals and micronutrients needed for optimal metabolism. Focus on vitamin B and vitamin C-rich foods, as people with higher blood levels of vitamin B and vitamin C appear to have more energy than those with lower levels. The best way to get plenty of vitamin B is from avacodo's, banana's, watermelon, asparagus, brussel sprouts and broccoli. great sources for vitamin C include oranges and other citrus fruits, kiwis, bell peppers, broccoli, strawberries and cantaloupe. Drinking plenty of water can prevent dehydration, a common cause of fatigue. And a fiber-rich diet slows the release of insulin and helps maintain a steady supply of energy - add more navy beans, kidney beans, chickpeas and lentils to your meals, as all are rich in fiber.

 

Vitamins from food sources

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources
Vitamin A 10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10	Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloupes Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash - summer Squash - winter Sweet Potato Swiss Chard
Vitamin B1 (Thiamine) 1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day.	Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.	Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato
Vitamin B2 (Riboflavin) 1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day.	Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.	Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Spirulina Squash - winter Sweet Potato Swiss Chard
Vitamin B3 (Niacin) 16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day.	Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.	Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash - winter Sweet Potato
Vitamin B5 (Pantothenic acid) 5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of pantothenic acid per day.	Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.	Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon	Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Spirulina Spaghetti Squash Squash - summer Squash - winter Sweet Potato
Vitamin B6 (Pryidoxine) 1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between 0.6 to 1.3 mg B6 per day.	B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.	Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Spirulina Spaghetti Squash Squash - winter Sweet Potato Taro
Vitamin B9 (Folate/Folic acid) At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day.	Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.	Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries	Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash - summer Squash - winter
Vitamin B12 2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need 0.9 - 2.4 mcg per day.	Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.	None	None
Vitamin C 60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg	Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.	Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Swiss Chard
Vitamin D 5 mcg (200 iu) for most adults. Between 50 - 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu). Children need about 5 mcg (200 iu)/day.	Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.	None	Mushrooms
Vitamin E 30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.	Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.	Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries	Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro
Vitamin K 70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age.	Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.	Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes	Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Spinach Spirulina Squash - winter Swiss Chard

If you feel you do not get enough vitamins from your diet I do suggest supplementing. Remember many vitamins and supplements contain fillers, casings and binders that may hinder absorption. The vitamins and supplements in Coach Mask's Nutri-Physical use only the highest quality, readily absorbable ingredients, with instructions on how to get the most out of each selection. Visit today for your free supplement recommendation. Learn more - click here!

Have a Healthy and Successful Vitamin Filled Day!