If you are one of the many people fighting the battle of the bulge, you will be pleased to learn that there are actually foods that may help you burn fat.  You will still need to exercise and avoid over indulging. However, you may be able to speed up the fat-burning process by consuming these wonder foods.

1.  Low-Fat Dairy: Milk, Yogurt, Cottage Cheese
How:  They all contain calcium and studies show that not getting enough calcium may trigger the release of calcitrol, a hormone that causes us to store fat, whereas meeting your daily calcium needs helps us burn fat more efficiently. Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

2.  Berries
How: they are high in fiber. Fiber is the magic bullet of weight loss. It keeps you full and satisfied all day on virtually no calories. A 1 cup serving of raspberries contains 8g of fiber and only 60 calories!  Strawberries, blackberries and blueberries are all other high-fiber berries.  Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

3. High-fiber cereals
How: A study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods.  High-fiber cereals have fewer calories than other breakfast options (eggs, bacon, donuts and muffins), and the fiber helps to keep you feeling full all morning so you are less likely to need a snack before lunch.  Also, fiber helps to keep insulin levels in check which prevents fat storage.

4.  Citrus Fruits: Oranges, Grapefruit, Lemon, Limes
How: Foods that contain vitamin C help metabolize fat faster and make losing weight less difficult.  You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but according to the study, raising your daily intake to 500 mg could boost your fat burning potential during exercise by 39 percent. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5.  Green Tea
How: Green tea contains caffeine, which is a natural stimulant that can help your body burn more calories while at rest, meaning that you can burn fat without doing a thing.  Caffeine speeds up the heart rate and also frees fatty acids stored in the body, making them more readily available for energy use.  Also, green tea contains a compound called ECGC that may help to boost your metabolism by speeding up the nervous system. Green tea can also replace less healthy alternatives such as colas and excess coffee drinks which add calories to your diet.

6.  Water
How: Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism.  By drinking at least 8 glasses of water a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.  Many times, our hunger is really just thirst in disguise since the symptoms of dehydration mimic those of hunger (weak, cranky, tired, etc.) A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Make sure that you are starting your day with a big glass of water and drink throughout the day not just all at one time.

7.  Soy beans: Either frozen in bags or dry-roasted
How: Soybeans contain lecitin, which helps your body keep your cells from accumulating fat. If you don’t have the time to steam them frozen, you can snack on dried or roasted ones.

8. Fish: Salmon, Tuna, Sardines
How: These fish all contain large amounts of omega-3 fatty acids which, besides being incredibly healthy, seem to affect metabolism.  Omega-3s alter levels of leptin, a hormone in the body which directly influences metabolism and determines whether you burn calories or store them as fat.  Fish contain omega-3 fatty acids (EPA and DHA) found only in fish oils. Fish oil increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It’s also been shown to boost your metabolism by as much as 400 calories per day. Fish like mackerel, salmon and trout are great sources of omega-3, but you can also take capsules (take at least 300mg).

9. Lean Proteins: Lean Beef, Chicken and Turkey
How: All lean meats help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion. Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet.  In addition, eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

10.  Spicy Peppers: Jalapenos, Habaneros, Chili peppers
How: Studies show that the chemical compound capsacin, found in peppers, speeds up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.  Keep Tabasco sauce on the table to spice up everything from scrambled eggs to soup to pasta. 

11.  Pistachios
How: Studies show that pistachios fight weight gain by slowing down rises in blood sugar levels and curbing hunger.  Nut consumption in general is associated with a lower body mass index and has not been associated with weight gain.  Pistachios have a significant amount of protein and are among the highest fiber nuts which slow down digestion, and keep you feeling fuller longer than low-protein, low-fiber snacks.  You also get a lot of nuts for a one ounce serving which helps psychologically.  For a 1-ounce portion of pistachios, you get 49 pistachios versus only 23 almonds and 18 cashews (in an equal one ounce portion). 

12.  Apples and Pears
How:  Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

13. Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.  Just make sure to avoid soups made with cream or loaded with pasta or potatoes.  Aim for broth based soups filled with vegetables for a low-calorie and filling meal or appetizer. Miso soup, vegetable soup and bean soups are all great options.

14. Broccoli
How: Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.  Try it chopped in your salad, or sautéed and used in an omelet or as a side dish.

15. Garlic
How: Garlic is a blood thinner but also seems to have the ability to break down fat. Most people can take it or leave it, but by adding garlic to your diet, even in amounts you cannot detect, will help you in your fat-burning goals and get a number of other benefits. Garlic is also a diuretic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

In today’s economy, we are all looking for affordable but effective ways to keep skin looking its best.  From the dollar store to the department store, there are many products available.  The reality is that most of them are great.  There are, however, home alternatives which often times don’t require a shopping trip.  Not only do these alternatives work, but they are also fun and simple to create.

TREAT ACNE
Acne can be one of those persistent problems, popping up at the worst time.  We’ve all had these flare-ups, which include pimples before a big party or that pimple that appears just before an important date.  The best at home treatment for acne is a warm compress, consisting of a washcloth and some warm water. 
Then follow these steps: 
1. Apply the warm washcloth to the pimple or acne-prone area
2. Hold the compress on for 3-5 minutes, continually warming it up as necessary, to maintain a warm feeling on your skin  
3. Be sure not to use water that is too hot — not only will it burn the skin, but it won’t do any good in treating the acne   
4. Repeat the compress every 2-4 hours until the acne disappears.  Depending on where you are in the acne breakout, your acne should clear up within 24-36 hours  

For an inexpensive product that can be used in conjunction with this remedy I suggest Unblemished Treatment Concealer by Beauty Benefits. 

UNCLOG BLACKHEADS
Not many faces are blackhead free… To help rid your skin of these, use oatmeal and rose water to create a soft paste.  Cover blackheads with the paste and rub it into your skin.  Wait 15-20 minutes and then rinse away.  You can also use this oatmeal mask all over your face for a radiant glow.  

If you are in a rush, and don’t have time to create the paste, simply head to your nearest drugstore and purchase Neutrogena Healthy Skin and Neutrogena Healthy Skin Anti-Wrinkle Anti-Blemish Scrub. 

CLEANSE AND EXFOLIATE
For an affordable but effective skin cleanser and exfoliator, I recommend creating a solution of sugar and water.  Before putting the solution on, open pores by first leaving a warm cloth over your face for a few minutes.  Rub the water and sugar solution gently into your skin and then rinse.  This does a great job and will leave your skin clear, clean and refreshed.

For a more aggressive exfoliator, mix in sea salt instead of sugar.  This can be used to exfoliate your entire body and works great on those annoying rough spots like feet, knees and elbows.

Not interested in making it yourself? Pick up St. Ives Apricot Scrub.  It’s a solid alternative.

ALLEVIATE DRY SKIN
Take a quick trip to your pantry and pull out a bottle of olive oil … Olive oil was good enough for the ancient Greeks and it’s good enough for you, too.  The ancient Greeks used olive oil to bathe and to moisturize dry skin.  Almost every vegetable oil is compatible with the skin.  Apply just after bathing to moisturize and protect dry skin.  Use it daily to help reduce dry patches and the appearance of stretch marks. 

While I recommend olive oil for any skin, if you insist on store bought, try good old Coconut Body Butter.

HYDRATE
Drink water every day.  We know it’s good for us in every way.  It makes your skin look great, too.

NOURISH YOUR SKIN
Facial masks can be fun and help rejuvenate your skin.  Try making one at home.  A honey mask is a great way to brighten and lighten your skin.  Mix one tablespoon of honey, one egg yolk and one teaspoon of olive oil together.  Beat the egg yolk first and then add the oil and blend well.  Add the honey with a spoon rinsed in hot water and blend well.  Apply this honey mask to your face, avoiding your eye area.  Leave on your face for 20-30 minutes and rinse.  The difference is visible.

A great alternative to the honey mask is The Original Mint Julep Masque available at almost any drugstore.

TONE AND TIGHTEN
NE Witch hazel, available at any drug store has been the main ingredient in most toners and is not irritating to the skin. It still works great on its own.  Gently wash your face.  Pat your skin dry and then apply witch hazel with a cotton ball.  If you have dry flaky skin, try diluting the witch hazel with two parts water.  Since witch hazel is an astringent, always moisturize after you tone.  Try mixing two tablespoons of witch hazel with one teaspoon of lemon juice and three tablespoons of rose water for a refreshing toner.

Be sure to keep witch hazel at home.  Not only does it do a great job of toning and tightening your skin, but it’s an excellent topical remedy for the treatment of traumatic bruises and bumps and promotes speedy healing.

MOISTURIZE
Moisturizing is essential for your skin not only because it locks in hydration, but moisturizer creates a protective barrier between your skin and the elements.  Making an effective moisturizer at home is not difficult. Take five to six drops of sweet almond oil and add a few drops of water. Mix the two ingredients in your palms, rubbing both hands together then gently smooth the blend into your skin. 

Moisturizing is the bottom line in skincare — almost any moisturizer will do the trick.  Eucerin Extra Protective Moisture Lotion with SPF is a great body moisturizer and it is available at most drugstores nationwide.

SOOTHE
From time to time you may find your skin red and irritated.  Taking care of red, irritated skin at home is as easy as a glass of milk. It doesn’t matter if you prefer cow’s or soy milk ― they both get the job done.  Soak a wash cloth in milk and then apply the cloth to the effected area.  Leave on the skin for at least five minutes.  Repeat as often as necessary depending on the irritation.  Milk sooths and calms the skin and helps to promote healing while softening and nourishing the skin.

For the store bought alternative, try an aloe vera gel.  It’s cooling to the skin and aloe naturally helps promote healing. 

MINIMIZE PORES
Our pores are an open target. They collect oil and often get clogged, causing the pores to appear larger than we want.  The easiest treatment option is actually free.  Run hot water into a stopped sink or a large bowl. Drape a towel over your head and lean over the steam.  Using the towel helps to trap in the rising steam.  Gently cleansing the skin or gently exfoliating the skin helps minimize the appearance of clogged pores.  Pat skin dry and use a toner to tighten and refine.

A great option that you can purchase in the store is Neutrogena Pore Minimizing Mask.  It will minimize the appearance of your pores and refresh your skin.

Dr. Neil Sadick is one of the most renowned dermatologists and researchers whose multiple discoveries have strongly influenced and transformed the future of dermatology. He is a Professor of Dermatology at Weill Cornell Medical College and President of the Cosmetic Surgery Foundation. Dr. Sadick is author, or co-author, of more than 500 articles in peer-reviewed scientific journals and has contributed more than 75 chapters of medical books. Read more at www.sadickdermatology.com.

Approximately 75 percent of the world’s population is lactose intolerant. Lactose is the predominant sugar found in milk products such as yogurt, milk and ice cream.  Lactase, an enzyme produced in the small intestine, and is responsible for breaking down lactose so it can be absorbed into the bloodstream.  People who are lactose intolerant either don’t produce enough lactase or any at all.  Without lactase, lactose remains undigested and can lead to uncomfortable symptoms which may include bloating, cramping and diarrhea.  Thanks to new products on the market that contain the enzyme lactase, many people who are lactose intolerant can now enjoy foods that were once prohibited.   Lactaid products have lactase added to them so products like cottage cheese and milk can be enjoyed without distress.  In addition, these products are high in calcium, an important nutrient that can protect bone integrity and help stave off osteoporosis.

Below are some lactose-free recipes that everyone, lactose intolerant or not, will enjoy!

Oatmeal Blueberry Pancakes

Ingredients:

• 2 1/2 cups old fashioned oats

• 6 egg whites, beaten

• 1 cup nonfat vanilla soymilk

• 2 teaspoons oil (any kind will do)

• 1 teaspoon baking powder

• 1 teaspoon vanilla extract

• 1 teaspoon cinnamon

• 1/2 cup natural unsweetened applesauce

• 1 cup blueberries

Directions:  Blend all ingredients in a blender or food processor until fairly smooth. (Until you have a normal pancake mix consistency).  Coat a skillet with nonfat cooking spray making sure the skillet is hot.  Pour half a cup of the batter into the skillet and cook until firm, flipping occasionally.

12 Servings

Nutrition content Per Serving: 100 calories,16g carbohydrates,2g fiber,4 g protein, 2g fat,0g sat. Fat, 93 mg sodium.

Macaroni and Cheese

Ingredients:

• 1 cup low-fat soy milk

• 1 cup Lactaid low-fat cottage cheese

• 11/2 cups Veggie shredded reduced fat cheddar cheese

• ¼ teaspoon salt

• 1/8 teaspoon pepper

• 1 pound multigrain elbow pasta

• 3 tablespoons whole wheat bread crumbs

Directions:  Preheat oven to 400F. Bring a large pot of water to a boil for the pasta.  In a saucepan, bring the milk to a boil. Lower the heat and stir in the cottage cheese, cheddar cheese, salt and pepper. Stir until the cheese is melted and keep warm.  Cook pasta until tender, but firm. Drain pasta and return to its pot. Add the cheese sauce to the pasta and stir well to combine. Transfer the mixture to a baking dish or casserole and sprinkle the top with bread crumbs.  Bake for 25 to 30 minutes until bubbly and the top is golden. Serve immediately.

Serves 4

Nutritional Content Per Serving:411calories,50g carbohydrates, 5g fiber,28g protein,2g total fat,1g sat fat,126 mg sodium.

Cream of Vegetable Soup

Ingredients:

• 2 cups spinach

• 2 cups broccoli

• 2 cups mushrooms

• 2 cups cauliflower

• 2 cups peppers

• 1 cup onion, chopped

• 1 cup sliced celery

• 2 cloves garlic, minced

• 4 cups chicken broth

• 1 1/2 cups of low-fat soy milk

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• Veggie Soy Parmesan Cheese

Directions:  Heat a large stockpot over high heat. Spray with cooking spray.  Add the onion and sauté for 2 minutes. Add the garlic and sauté for 2 minutes more.  Add the spinach, broccoli, mushrooms, cauliflower, peppers, chicken broth and spices. Season with salt and pepper.  Bring the mixture to a boil and then simmer for 15 minutes.  Add the low-fat soy milk to the pot and puree the vegetables. Continue pureeing until the soup is at the consistency you like.  Serve and top with grated Parmesan cheese.

Serves 8

Nutrition Content Per Serving: 110calories, 15g carbohydrate,6g fiber, 6g protein, 4g fat,1g sat. fat, 800mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.

Don’t those models look so good with their milk mustaches? Well you should try one! Studies show that drinking 3 glasses of low-fat or fat -ree milk a day can help maintain a healthy weight and have better quality diets, compared to those who didn’t.

Milk provides you with essential nutrients such as:
• Calcium: Which helps build strong bones and teeth.
• Potassium: Which helps maintain normal blood pressure.
• Protein: Which serves as a source of energy.
• Vitamin A: Which helps maintain normal vision and skin
• Vitamin D: Reduces the risk of heart disease and protects against many cancers.
• Vitamin B12: Which is required for normal cell activity. It also protects against the risk of stroke and Alzheimer’s disease.

Today, there are many different varieties of milk,  but here are some other alternatives to your typical milk:

Soy Milk:
For people who are vegans or lactose intolerant, soy milk is the perfect drink for you. People who drink soy milk have much to gain because it is made from beans which contain fiber, while dairy milk has none. Soy milk is also a good source of protein, and although it contains more fat than reduced-fat 2 percent milk, it is low in saturated fat and cholesterol free. Although it is not a good natural source of calcium, some brands of soy milk are fortified with calcium and vitamin D. Soy milk is a good source of isoflavones — estrogen compounds that seem to have a myriad of health benefits.

Lactaid Milk:
Approximately 75 percent of the world’s population (including 40 million Americans) is lactose intolerant. Lactaid milk contains the same nutrients as regular milk — the only difference is that lactose has been broken down so that it is easily tolerated by those people who are intolerant to it. Lactose is the predominant sugar in milk products. An enzyme called lactase is produced in the small intestine and breaks down lactose so it can be absorbed into the blood stream. It is not usually serious, but symptoms can be bothersome, so Lactaid milk is the perfect option for a dairy-free diet.

Organic Milk:
Organic milk is the purest and healthiest form of milk. Organic milk means that cows’ feed, such as corn, soy and hay were grown organically. In addition, organic regulations prohibit the use of antibiotics and synthetic growth hormones. Organic regulations also mandate specific humane animal standards including access to fresh air and pasture. However, organic milk can be at least twice the price of regular milk, and there is still a debate over whether this milk is really worth your money.

Don’t worry, you don’t have to force yourself to drink a glass of plain milk! Here are some helpful and tasty ways to receive your three servings of milk a day:

• Use milk instead of water in your oatmeal
• Pour it over a bowl of cereal
• Stir it up into hot chocolate
• Blend it with frozen fruit for a delicious smoothie
• Grab a skim latte or cappuccino
• Substitute cream in soup for milk

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

With Valentine’s Day right around the corner, there’s nothing that comes to mind more than chocolate.  And with all the recent studies showing the health benefits found in cocoa, you might be tempted to eat too much.  Let’s get the facts straight so you don’t go eating all the chocolate in sight.

Yes, it’s true that chocolate has many beneficial properties.  Chocolate comes from the cocoa bean, which is rich in flavonoids and antioxidants and helps prevent heart disease and cancer.  Typically, the darker the chocolate, the greater the health benefits.  But, not all chocolates are created equal. So, if you are going to consume chocolate for health benefits it is best to consume dark chocolate with the least amount of added sugar and fat as possible. 

There are 3 types of chocolate:

Dark: (at least 60% cocoa) contains the most flavonoids and the least amount of sugar
Milk: (usually 30%-50% cocoa) contains very little health benefits and is typically loaded with extra fat and sugar
White: (no cocoa) contains no health benefits

So on this Valentine’s Day, for those of you who want to use chocolate as a pleasurable preventative, remember: The darker, the better.  But a balanced diet and exercise are still the keys to a healthy heart.  Keep in mind, a serving is not an entire box or bar, but it is closer to an ounce.

Besides your typical chocolate treats, other F-Factor recommended products sure to beat a chocolate craving are GNU Foods Flavor & Fiber Chocolate Brownie Bar (14 grams of fiber) and Chocolite bars (12 grams of fiber for 2 pieces).

*F-Factor Best Bites

For comparison:

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

It’s time for the old end-of-year office party or family holiday dinner.  During the holiday season the likelihood that you will ingest high-risk foods that may cause allergic reactions is at an all-time high.  So if you are one of the estimated 11 million people affected by food allergies, focus on being a label detective in order to avoid these potentially hazardous ordeals. 

Sharing meals during the holidays is one of the highlights of the season for many families. The most common food allergens in the U.S. are cow’s milk, eggs, soy, wheat, fish, shellfish, peanuts and tree nuts.  Unfortunately, food allergies make up over tens of thousands of emergency room visits annually. Peanut allergy is associated with potentially fatal allergic reactions and often, allergic individuals will not outgrow it.

When invited as a guest to the home of a friend or family member during the holidays, it’s important to explain what your food issues and concerns may be. By doing this, you can hopefully avoid unnecessary trips to the emergency room.

Watch our for these holiday culprits:

• Eggnog (the word albumin on a label indicates the presence of eggs)

• Fruitcakes (may contain nuts)

• Glazed rolls and bread or other bakery items (containing egg)

• Mixed nuts

• Chocolate, candies and other confectionery items (many contain nuts, milk)

• Dips, fondues and salsas (may contain diary cream and egg)

• Quiches (often contain egg)

• Fried foods – if you are seafood-allergic (as the same oil used in the fried fish may also be used in the preparation of other fried foods such as French fries)

• At least some alcoholic beverages (if you are grain or wheat sensitive)

• Soybean oil salad dressings – (if soy sensitive)

• Caesar or Greek salad (may contain anchovies)

• Marzipan (a paste made of ground almonds, egg and/or milk)

• Worcestershire sauce (may contain fish)

• Yams, sweet potato pie (may contain egg, pecans, walnuts or dairy)

• Pumpkin pie (may contain peanut/nuts, nutmeg)

• Gingerbread cookies (may contain egg, milk, soy, corn and wheat)

• Potato pancakes served for a Chanukah celebration (may contain egg)

Here are some strategies for the holidays:

• Use caution if you eat Chinese, Vietnamese, Thai and Mexican cuisine as many foods may contain nuts. 

• Keep a “restaurant food allergen ingredient card” with you to make the kitchen staff aware of your food allergy when dining out.  Ask for a list of ingredients before ordering.    

• Be a label detective! Learn to read food labels as many ingredients can be misleading or confusing.  Check out the recommendations on “How to Read a Label” at www.foodallergy.org.

• When visiting with friends and family, let your host know if you need to avoid certain foods so they can prepare alternate choices. 

• Bring safe, homemade, allergy-free dishes when invited to someone’s house.

• Keep a spot in the food preparation area of the kitchen free of food allergens.

• Be sure and know the earliest signs of an allergic reaction and how to give the emergency medication(s) prescribed by your allergist/physician.

• Develop an emergency plan that includes ample medication, including epinephrine auto-injectors (be prepared for prolonged reactions).

• Plan ahead if you need to travel during the holidays and have safe snacks and foods with you, especially if you have a food-allergic child.

• Stay with “simple dishes” that avoid hidden ingredients.

• Avoid salad bars where containers can have traces of allergens and cross contamination is common.

• Use caution when ordering deli meats where the same equipment may be used to slice meat and milk-based cheeses.

Having an allergy to a food does not mean you cannot enjoy the many and varied holiday foods this time of the year.  Many alternate foods can be substituted and still ensure a safe and enjoyable holiday season!  For more tips on avoiding food allergens during the holidays, vitit www.aaaai.org or www.acaai.org.

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine. He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology. No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.

Here in America, we’ve become a society so worried about skin cancer, that we’ve overlooked some of the good things that the sun provides for us. One of those things is an improvement in our mood. Another is Vitamin D. But Vitamin D is also obtainable through food including oily fish, eggs, fortified cereals, milk and orange juice. It can also be taken as a pill or liquid supplement.

Vitamin D works directly on the cells in the body, affecting metabolism the way a hormone dose. It is an extremely important vitamin, and we are finding out just how important with each new study. Deficiencies can lead to bone softening disease (rickets short term, or osteoporosis long term), dementia, heart disease, diabetes, Multiple Sclerosis, some cancers, autoimmune diseases, and infections.

As we lather ourselves and our children with sunscreen, we increase our deficiencies. A recent study from Children’s Hospital in Boston revealed that 40% of infants were lacking in Vitamin D. Those especially affected had darker skin which interferes with absorption, or are from the Northeast, where there is less direct sunlight.

But the solution to the growing Vitamin D deficiency problem in our children is NOT to expose them to more sun. Supplying a liquid supplement by mouth is just too easy. The American Academy of Pediatrics has just wisely doubled the recommendation for infants and children to 400 IU daily. This amount is completely safe, and is the amount of Vitamin D found in a liter of infant formula.   

The problem, believe it or not, is worse for mothers who are breast feeding. When was the last time you heard a doctor say that breast milk was deficient in anything? The problem may come from mothers not having enough Vitamin D, which is then lacking in their breast milk. It may be easily correctable by administering supplements to breast-feeding mothers rather than their infants, but this has yet to be studied. In the meantime, the Boston study showed 10 times the amount of Vitamin D deficiencies in infants of breast feeding mothers as compared to those who used formula feeds. This is a huge discrepancy, especially when you consider how easy it is to supplement this essential vitamin.

So use sunscreen on your children’s skin, but at the same time consider giving them a daily drink of Vitamin D.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News Medical Contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: the Truth About the Epidemic of Fear” and “Bird Flu: Everything You Need to Know About the Next Pandemic”. Read more at www.doctorsiegel.com