By Erin Ellis

Some allergy sufferers in Metro Vancouver may be longing for the miserable spring of 2012 when warmth and sunshine were not to be found.

That’s because this month’s spectacular sunny days and warm, dry weather have unleashed a comparative flood of pollen from trees.

“Last year it was colder, we didn’t really have a summer until maybe July so the allergies were not as severe,” said Dr. Joyce Yu, a Vancouver allergist and immunologist specializing in children.

“But this year, sunny weather and dry heat are making the allergies worse. Then we had a windstorm and windy weather tends to increase the pollen that is released into the environment.

“When it rains in Vancouver, it’s generally a better time for people with allergies,” she added, because it washes pollen from the air.

Those afflicted can lessen their pain by not exercising outside from sunrise to about 10 a.m. and again at dusk, because those times are worse for pollen levels, said Yu. Others may want to wear a face mask for outdoor tasks such as mowing the lawn.

Aerobiology Research Laboratories in Nepean, Ont., measures pollen across Canada and produces a daily forecast carried on The Weather Channel. It rated the pollen level for pine, fir and spruce as high on Saturday, falling to moderate today. Vancouver hit a number of high-pollen ratings in recent weeks, said company CEO Frances Coates, noting Aerobiology has only one collection point in Metro Vancouver.

Coates says rating any year worse than another for allergies is tricky because it depends on which pollen triggers an individual’s symptoms. But warm weather can extend the length of time that a given tree or grass species produces pollen by a month or more, she said.

Trees are the biggest producers of pollen in early spring, grasses are about to take over as major allergens.

Experts say that climate change is playing a role, too, as plants expand their ranges. Deciduous trees are now living in parts of Canada’s North where they were previously unable to grow. That adds to the amount of alder, aspen and birch pollen in the air, all common allergens.

For Vancouver-based freelance fashion writer Anya Georgijevic, the gorgeous weather is not so pretty.

“I think it’s been a particularly bad year because spring happened so fast and everything bloomed overnight so there was no easing into it,” she said.

She’s been waking up in the middle of the night because she can’t breathe, and has now turned to over-the-counter remedies in a big way, dosing herself with antihistamines, which dry up the congestion common to seasonal allergies, followed by salt water nasal washes and eye drops to combat the dryness from the antihistamines.

Georgijevic tweeted about her allergies this week after her runny eyes made it impossible to keep eye makeup in place.

And that’s serious.

“My eyes are so watery, it just makes a mess. It’s a big deal for fashion people,” she protested over the phone. “Not such a big deal for a regular person.”

Recipe by Kitchen Caleigh

It’s another “One Pan Wonder”! Trade in your starchy carbs for some fresh vegetables and one of my favorite spices – cumin. With so much flavor, and so little time, It’s the perfect dinner for busy evenings.

Ingredients:

2 cups, chicken breast, cubed
4 cups cauliflower, chopped
2 cups cherry/grape tomatoes, sliced
2 medium onions, diced
2 Tbsp ground cumin
6 Tbsp warm water

Method:

Spray a large pan with olive oil and heat over medium high heat. Add the chicken breast and stir occasionally until browned (about 10 minutes). While your chicken is cooking, chop the cauliflower, tomatoes, and onions. Once the chicken is browned add the chopped vegetables to the pan. (If at any time, the food begins to stick, spay some more olive oil in and stir.) In a small bowl combine the cumin and the warm water. Stir until the cumin is dissolved. Pour the cumin/water over the chicken and vegetables and stir throughout. Continue cooking until all the vegetables are tender, approx. 10 more minutes.

Servings: 4

Nutritional Info Per Serving:

198 cals, 15g carbs, 3g fat, 29g protein, 10g sugar 7g fiber

This study found that 400 IU per day was as effective as higher doses at maintaining bone health. The highest doses, 1600 IU per day, resulted with blood levels that were associated with potential toxicity of too much vitamin D. One caveat to this dose is other studies have suggested that infants raised in higher latitudes (such as Canada) may be at greater risk of vitamin D deficiency and therefore require doses of 1000 UI/day.

Considering our location and our weather patterns, I often recommend doses of 400-1000 UI per day (depending holiday sun exposure, prenatal and lactation supplementation, and skin color) during the winter months (November thru April) and 400 UI per day for the remainder of the year.

Gallo, S et al. JAMA. 2013;309(17):1785-1792.

For parents with a history of allergies and concerns about their offspring developing allergies, we have yet another effective tool to reduce this risk. As previous studies have shown, not all probiotics are created equal and effective for the prevention of allergies. Talk with a Village Health Clinic naturopathic physician or midwife to learn more.

Rautava S, Kainonen E, Salminen S, & Isolauri E. Maternal probiotic supplementation during pregnancy and breast-feeding reduces the risk of eczema in the infant. J Allergy Clin Immunol. 2012 Dec;130(6):1355-60.

Recipe by Kitchen Caleigh

Chocolate + Oranges.  It’s a combination, that if you like it, you usually love it. Each slice is less than 130 calories and bursting with that chocolately-orange flavor so many of us love. This is a simple recipe that will go great with your afternoon tea, or to send in school lunches.

Ingredients:

Rind of one orange – grated
¼  cup lard
¾ cup honey
2 tsp vanilla extract
1 Tbsp Omega Crunch Roasted Maple Shelled Flax
½ cup fresh squeezed orange juice (1-2 oranges)
3 eggs
½ cup egg whites (or 4 egg whites)
¾  cup coconut flour
2 Tbsp cocoa powder
1 tsp baking powder
¼ tsp sea salt

Method:

Preheat oven 325 F. Grease or line a small loaf pan. Combine the rind, lard, honey, vanilla, flax seed, orange juice and eggs (whole eggs and whites) in a food processor and pulse until well blended. In a medium bowl combine coconut flour, cocoa powder, baking powder and sea salt. Stir until all ingredients are well mixed. Bake in preheated oven for 1 hour, 10 minutes or until toothpick comes out clean. Allow to cool before slicing.

Servings: 16 slices

Nutritional Info Per Serving (1 slice):

129 cals, 18g carbs, 5g fat, 4g protein, 14g sugar, 3g fiber

Recipe by Kitchen Caleigh

I am all about finding healthy substitutions for the foods we love! This one is by far, my favorite substitution – using zucchini as a pasta replacement. The texture is perfect.  It is faster to prepare, has more flavor, and is 1/7^th the calories, and only 1/6^th the carbs of pasta.

Ingredients

1 medium zucchini (per serving)
olive oil (extra virgin) for sautéing

Method:

Using a potato peeler, peel all the dark green skin off the zucchini (don’t use the skin for this recipe). Then, while carefully holding the zucchini in one hand, shave all the flesh off the zucchini – one strip at a time. It will resemble linguine noodles. Once you reach the seeds (you will see them show through), stop peeling. Heat the olive oil in a medium pan over medium heat. Add the zucchini noodles and sauté for 3 minutes. That’s it! You’re done! Top with your favorite healthy, homemade sauce.

**healthy tip** instead of using a whole tablespoon or two of olive oil to sauté your vegetables (or meat), pour some olive oil into a new, clean spray bottle and simply spray your pan with a thin layer. Save yourself the calories!

Serves 1 

Nutritional Info Per Serving (1 whole zucchini):

31 cals, 7g carbs, 0g fat, 2g protein, 3g sugar, 2g fiber

(Compare to 1 cup cooked linguine noodles:  220 cals, 43 g carbs)

Recipe by Kitchen Caleigh

Start your day off right with a healthy breakfast that’ll keep you going until lunch! This sweet and filling granola can be stored in your fridge and is a great alternative to starchy, sugary cereals.

Ingredients:

3/4 cup dried apples, unsweetened, roughly chopped
25 almonds
25 walnut halves
3 Tbsp unsweetened medium shredded coconut
1 Tbsp Omega Crunch Sweet Cinnamon Shelled Flax
1 tsp Cinnamon
2 Tbsp raisins

Method:

Pulse the apples in the food processor  for approx. 30 seconds. Add the almonds, walnuts, cinnamon, coconut and shelled flax and pulse until all ingredients are chopped and mixed. Stir in the raisins. That’s it! Refrigerate in an airtight container for ready-made, easy breakfasts for the rest of the week. Serve with unsweetened almond or coconut milk.

Serves: 5

Nutritional Info Per Serving: approx. ½ cup granola, without milk

192 cals, 17g carbs, 13g fat, 4g protein, 9g sugar, 4g fiber

Recipe by Kitchen Caleigh

What can you eat for 110 calories? A 1/4 piece of apple pie, or 1 slice of dry white bread, only 2/3 can of a regular soft drink, … Or… This luxurious dessert! This soufflé is light and airy, fluffy and sweet, yet completely guilt free.

Ingredients:

4 egg whites
1 pinch salt
2 egg yolks
2 medium, ripe, bananas
1 Tbsp honey
2 Tbsp cocoa powder
1 Tbsp coconut flour
½ tsp baking powder
Roasted Maple Shelled Flax (for topping)
Coconut oil (for greasing ramekins)

Method:

Preheat oven to 400 F.

Grease 4 (1 cup) souffle dishes (ramekins) with coconut oil.

Beat the egg whites and salt in a medium bowl with an electric mixer until stiff. Set aside. In a food processor, blend the egg yolks, bananas, honey and cocoa powder until smooth. In a small bowl, combine the coconut flour and baking powder. Slowly add the flour mixture into the banana mixture while pulsing. Pour the banana mixture into a separate bowl. Slowly, and carefully, gently fold the stiffened egg whites into the banana mixture, until fully incorporated, trying to keep as much air in the mixture as possible. Bake in preheated oven for 22-25 minutes.

Serves: 4

Nutritional Info Per Serving (serving = 1 ramekin):

110 cals, 15g carbs, 3g fat, 6g protein, 10g sugar, 3g fiber

Recipe by Kitchen Caleigh

Got the baking bug? Try this savory muffin. Serve it for brunch, or with meat slices, or to go alongside your favorite soup. It’s easy, healthy and appetizing. Looks like fresh baked buns have met their match.

Ingredients:

3 eggs
½ cup egg whites ( = 4 egg whites)
¼ cup almond milk (unsweetened)
½ cup tomatoes, diced
1 clove garlic, minced
¼ cup olive oil
2 tsp honey
½ cup coconut flour
1 Tbsp Omega Crunch Roasted Garlic Shelled Flax
1 Tbsp fresh parley, chopped
2 Tsp dried basil
1 tsp baking powder
1 tsp ground flax
¼  tsp sea salt

Method:

Preheat oven 350 F.

Line a muffin tin with baking cups.

Pulse the eggs and egg whites in a food processor until frothy. Add the almond milk, tomatoes, garlic, olive oil, and honey to the food processor and pulse until ingredients are well blended. In a medium bowl, combine the coconut flour, shelled flax, parsley, basil, baking powder, ground flax and sea salt. Slowly add the coconut flour mixture to the food processor while pulsing. Once all ingredients are well blended, add approx. 2 Tbsp of batter to each baking cup. Bake in preheated oven for 25 – 30 minutes or until a toothpick comes out clean.

Yields: 9 muffins

Nutritional Info Per Serving (1 muffin):

131 cals, 7g carbs, 10g fat, 5g protein, 2g sugar, 3g fiber