Asthma and Sulphites

Asthma and Sulphites 

Any one that knows me well will know that I suffer bad with asthma. Recently I read about sulphites and how they can affect asthma if you have an allergy to them. Unfortuntely 5-10% of people in Ireland who suffer with asthma also have an allergy to sulphites. I've put this post together to make people more aware and hopefully it will help.  

Allergens



What is an allergen?


An allergen is any normally harmless substance that causes an immediate allergic reaction in a susceptible person. Food allergens are almost always proteins although other food constituents, such as certain additives, are known to have allergenic properties.

Food Allergens 
A food allergy is an abnormal, exaggerated reaction of the immune system to certain foods. It involves the production of a specific kind of antibody which reacts to a particular food component and, in doing so, causes an allergic reaction.


What are Sulphites? 

• these are a common additive in many foods and drugs. Sulphites also occur naturally in some foods 
• Sulphur dioxide and Sulphites at concentrations of more than 10 mg/kg or 10 mg/litre are labelled as ‘SO₂’. Sulphites include sodium sulphite, sodium bisulphite, potassium bisulphite and potassium metasulphite (E220-228).
• unfortunately 5 - 10 % of people with asthma are also allergic to sulphites.
• the combination of asthma and sulphites can be dangerous. 
• if you have asthma and a sulphite allergy, eating foods or taking drugs that contain sulphites can be life threatening. 

They are used as a preservative in many foods.

Sulphites can trigger asthma attacks.

Sulphites can be found in the following:

• Wine, beer and carbonated soft drinks
• Salads, fruits like pre-packed apricots, prepared vegetables
• Meat products like sausages and beef burgers

Sulphites is the general name for six specific substances 

1. sulfur dioxide 
2. sodium sulfite 
3. sodium bisulfite 
4. sodium metabisulfite 
5. potassium bisulfite 
6. potassium metabisulfite 

As additives sulphites may doing many things 

• they can prevent spoilage and preserve foods, by preventing the growth of mold and bacteria. 
• they can stop fruits and vegetables and seafood from discolouration they can maintain the strength of common medications including some asthma drugs
• they can maintain the strenght of common medications including some athsma drugs! 

Symptoms of a Sulphite Allergy 

• hives 
• trouble breathing 
• drop in blood pressure 
• dizziness 
• flushing 

Asthma and Sulphites 

The combination of asthma and sulphites cab lead to anaphylactic shock. If this happens the airways can swell shut, making it difficult to breathe. As many as 5-10 % of sulphite reactions in people with asthma are fatal. 

Avoiding the problems for asthma sufferers 

Your doctor van tell you if you have a sulphite allergy with a test called a controlled sulphite challenge. If you have asthma and a sulphite allergy it can cause a reaction and asthma attacks so be careful when around them and try to avoid them at all costs. 

Top Tips 

• read labels and check for the sulphites listed above
• be careful with foods that commonly contain sulphites
• when you are out to eat ask the waiter if the food that you are ordering contains sulphites
• check with your doctor to make sure that the drugs you are taking dont contain sulphites 
• always ALWAYS carry your inhauler with you. 

If you have asthma and think you may have an allergy to sulphites dont be afraid to get a allergy test done by your doctor. You never can be too safe 

Until next time. 

Riadh X 

PizzaRiadh. How to make my two ingredient clean eating pizza dough

Two ingredient pizza dough? Hard to believe yes I know. But this is the easiest pizza dough I have made to date and tastes delicious. The best thing about it you don't have to feel guilty about eating it. 

Ingredients 

-Two cups of wholemeal self rasing flour 

-200g of Greek yogurt. 

Note: wholemeal self raising flour can be hard to come by so if you can't find it use normal wholemeal flour and add a tsp of baking powder. 

Method

-Knead flour and Greek yogurt together until you have a well mixed dough. 

-You can then make the dough into balls depending on the size of the pizza you wish to make. 

-You can divide into 2 balls for medium size pizza bases or even 20 balls for mini pizzas for the kids.

-Roll the dough with and rolling pin and wallah! There you can it. As simple as that your clean eating pizza bases. 

After the flour and yogurt is kneaded together. 

The dough is then rolled out and the corners pinched to make a crust. 

Freezing: make double the batch and you can freeze these bases. Stack them up and put a sheet of baking paper between each one. Then wrap the stack with cling film and place in the freezer. To thaw remove from the freezer and simply leave on the work top for ten minutes. 

Method for toppings 

-preheat oven to 180 degrees Celsius 

- to make your pizza sauce add garlic, mixed herbs, tomatoe purée and tinned tomatoe and sauté in a pan. 

- in a separate pan sauté any meats you may desire with a tsp of coconut oil. In this case I used chicken. 

-spread the pizza base with the sauce, add cheese and then sprinkle with toppings. 

-bake for 15 mins at 180 degrees Celsius.

The finished product: here Iv topped with mushrooms, spinach, chicken and sweetcorn. 

Until next time 

Riadh X 

Seeds... Small but mighty

You know what they say. Great things come in small packages and that certainly is the truth when it comes to seeds. These fellas and packed full of natural goodness and are quiet scrumptious. 

Here are some different types and what benefit they have. 

Sunflower Seeds 

A handful of sunflower seeds provides you with over ninety percent of your RDI for vitamin E. This fat soluble antioxidant neutralizes free radicals and has significant anti-inflammatory effects. Sunflower seeds are also rich in magnesium, which is necessary for strong bones and helps lower blood pressure, decreases muscle tension, migraine headaches, soreness, and fatigue. These small but mighty little creatures are one of the foods that can help to naturally detox and cleanse the body. 

Pumpkin Seeds 

Pumpkin seeds are a great source of protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E. They also contain L-tryptophan. This promotes healthy a sleeping pattern and can help lower depression. These seeds also contain high levels of zinc which make them a natural protector against osteoporosis. They are also the most alkaline-forming seed. 

Chia Seeds 

Chia seeds are packed with omega 3 fatty acids with nearly five grams per ounce serving. A single serving of chia seeds has 18% of the RDI for calcium and 27% of RDI for phosphorus. This promotes your bone health. 

They are also rich in fiber which promotes healthy digestion. 

Flax Seeds

These are another seed that are excellent sources of omega 3s. One tablespoon of flaxseed surpasses the RDI of omega 3s. A diet rich in omega 3s help reduce the inflammation that can lead to conditions such as osteoporosis, migraines and asthma. Flaxseeds can lower blood pressure and are also a great source of fiber. The high fiber content helps promote digestive health. 

Sunflower and pumpkin seeds make a great snack on their own. On the other hand chia and sesame seeds make a great addition to many meals. Sprinkled on salads, on top of your morning oats or even mixed with some fruit and yogurt. 

Below are some of my favorite seed brands for you to try. 

Good4U Seed Mixes 

 This Sligo based company have many varieties of seed mixes including super fruit and seed mix, coconut super seeds, chili seed mix and sunflower seeds. 

They also make these super seed snacks for you busy bees who would like a healthy seed snack on the go. These come in flavors such as coconut and berry, Apple and cinnamon and bombay spices. 

These are available from Tesco, Supervalu, Sanisburys and Asda. 

Chia Bia Seeds 

This company based in Tramore, Co. Waterford started in 2009. Ever since then they have been making wonderful chia seed mixtures that are a personal favorite to me. These include chia and blueberry mix, chia and cranberry mix as well as while chia chaos and milled chia seeds. 

If you fancy a snack on the go this company also make a selection of chia bars which are high in omega 3 and full of protein and fiber. My personal favorite is the chocolate but and seed flavour. 

These are available at Holland and Barrett and Selfridges. 

Until next time 

Riadh 

X 

What I eat for breakfast: the overnight oats tutorial

  

What I eat for breakfast: 

The overnight oats tutorial 

I go through lots of breakfast phases. I went through the egg muffin stage, the fruit and yogurt stage, a banana pancake stage, a no breakfast phase, a big breakfast phase and the grab a slice of toast running out the door breakfast phase. 

But at this moment in time I'm going through the overnight oats breakfast phase. 

I'm going to take you through what I eat and more importantly how to make it 

So why are overnight oats so good? 

Various different reasons can answer that question. Here's a few 

* it's one of the easiest recipes ever. There's no cooking involved and it can be made in less than 3 minutes! Yes I'm serious. When you wake up its there waiting for you. All you have to do is eat it. Simple 

* You can serve it either cold or hot. Depending on what mood you are in. If it's a chilly winter morning no problem, warm your belly. Or for those summer days eat it cold. 

* Oats can help reduce cholesterol and they are a great source of whole carbohydrates which are what you need for a fully functionally start to your day. 

* Once you have the basic recipe down you can do so many things to it. Get creative. 

Overnight oats made with oats, cacao powder, cinnamon and almond milk. Topped with blueberries and raspberries 

The Basics 

Throw the dry oats into a bowl. Add whatever fruit you want. Sometimes you may just want to add the fruit in the morning time. You then add something for the oats to absorb so that they can plump. This can be water, yogurt or milk. Put it in the fridge. Overnight the oats will absorb the liquid and when you wake, it's ready to eat. Or take it to work with you.   

The night before 

Add your oats to a bowl. (1/2 cup of dry oats) these can be old fashioned or quick oats. Then a fruit of your choice. I usually use blueberries and sometimes I just add them in the morning if I don't want them squishy. Other fruits I use are apples, bananas, cherries and raspberries. I add some flax and chia seeds for healthy fats and proteins. For liquid I use almond milk. And cacao powder is also a favorite for flavor. Although I do use cinnamon and nutmeg sometimes. Pumpkin seeds are added the night before but I tend to leave crunchy nuts like almonds until the morning to keep them crunchy. 

Step by step 

* add oats to the bowl (1/2 cup) 

* Sprinkle in flax (1 tablespoon) 

* Add chia seeds (1 tablespoon) 

* Add cacao powder (1 tablespoon) 

* Sprinkle some pumpkin seeds 

* Throw in a handful of blueberries 

* Cover the mixture with liquid (almond milk) you can use yogurt for a thicker texture. I don't measure this usually but it's about 1 cup 

* Leave your nuts until the morning to keep them crunchy

* Place in fridge overnight or for at least four hours 

 In the morning 

Throw your dry oats out of the container into a bowl or in a lunchbox to bring to work. The oats have plumped up and you have a healthy filling meal waiting for you to eat! You can add stuff such as peanut butter, almonds or raisins for additional taste. There are so many variations.

Sometimes I like to put the oats into jars. This recipe below is oats, cinnamon, flaxseed, nutmeg, almond milk, cherries, coconut sheers  and pumpkin seeds. 

Variations 

* Fruit: apples, bananas, nectarines, raspberries, blueberries, strawberries, cherries. The list goes on..

* Liquid: add yogurt for a thickened texture. Milk or water for a lighter texture. Almond milk, coconut milk, protein milk etc. 

* To sweeten you may add maple syrup or honey. 

* Healthy fats: peanut butter, flax, nuts and seeds. 

* Raisins ,granola, chia seeds or linseed. 

It doesn’t matter what you put in the night before vs. the morning. Just keep out whatever you don’t want getting soggy. I like to keep my nuts until the morning to make sure that they stay crunchy. 

Until next time 

Riadh 

X 

5 Foods you should never eat past the expiration date.

There's nothing more annoying than going to the fridge to find your strawberries growing hairs. However there are some foods that you just shouldn't eat past the expiry date. 

It's just not worth the risk! 

As a general rule of eating foods after their 'use by' or expiration date that are fresh, unprocessed, and have been handled frequently isn't worth the risk and some are riskier than others. 

On the other hand foods with longer shelf lives that have been processed such as canned goods or pasta are ok a little bit longer past the expiration date provided that they were stored properly. 

So which foods should you avoid eating past the expiry date? 

1. Fresh Berries 

Some people have the tendency to throw berries into a smoothie once they begin to grow mold. However how safe is that really? 

Fresh berries such as blueberries, raspberries and strawberries are fiber and antioxidant rich foods but they can also carry a parasite called cyclospora. 

This can cause vomitting, diarrhea and other flu like symptoms. 

Always wash fresh berries before eating them and never eat them past the expiry date or once they start to grow mold. Freeze your berries for smoothies if you think you won't eat them in time. 

2. Leafy Greens 

Even though these may have been washed multiple times they may still carry bacteria such as E.coli because they are handled so frequently. Always wash before eating and never eat past the expiry date or once the leaves start to go soft and slimy(whichever comes first) 

3. Deli meats 

Unless the deli meats you are buying are prepackaged and in an airtight packaging the deli meats are only really going to last you about 3 to 5 days. 

Deli meat can carry listeria. This is a type of bacteria that can grow in even cold temperatures and can cause symptoms such as fevers, muscle aches and pains and diarrhea.

Don't wait for these foods to eat slimy or smelt because it might already be too late. 

4. Soft Cheeses 

Just like deli meats soft cheeses can carry listeria as well as E.coli. They can be especially dangerous if they are made with unpasteurized milk. 

Compared to harder cheeses the spoiled portions are hard to trim off. 

These should be eaten within 5 to 7 days of purchasing. 

5. Fresh Meats 

Fresh meat that is sold in stores can be contaminated with bacteria such as salmonella and E.coli.

 This can cause food borne illnesses and should be consumed by the used by date before the bacteria has time to multiply. But even before this you must make sure you cook the meats at the right temperature. This can also cause illness. 

Until next time. 

Riadh X 

Adding some adventure and stepping out of your comfort zone.

I love adventures as any of you who knows me will understand. I love being active. However when you have a full time job you sometimes develop a comfort zone and stop doing those things. 

I recently had a week off work and decided that I need to step out of my comfort zone and try some new things as well as old. 

You are only confined by the walls you build yourself! 

Strolls on the beach 

I went home for a few days and visited Strandhill. One of my favorite places in the world. Took a stroll in the stand dunnes and watched the waves. 

Running

I love to run and sometimes I find it hard to get motivated. However I pushed myself to go for a run in Letterkenny taking along my puppy. 

We ended up doing nearly 12km and saw some beautiful scenery along the way. The sun sayed out the whole time until we got home and sat down. Now that's a sign. 

Kayaking 

I took up this sport in college but find it hard to get the time to do it anymore. Getting back out on the water felt amazing. Even if it only was for a flat water paddle. I had so much fun and realized what I'd been missing out on. 

Wall Climbing 

Now this is something I never actually properly done before. However I throughly enjoyed myself. I was quiet scared at first on the wall but once I got to the top I realised that I could do it. And the second time it was less scary! 

How to find your adventurous side 

Get creative with your hobbies 

Try something you never have before. Be creative and don't be afraid to do new things.  Even if you start with something small. Like taking up walkingor even painting. This will allow you to see how much you like doing new things.

Plan 

Start planning your next trip or adventure. When you plan things in advance you never want to back out. And you feel more relaxed because you know exactly where and when you're going. Look up destinations that you want to visit. Weather it be the Wicklow maintains or the Grand Canyon. Once you set that plan everything will start to fall in place. 

Take a day trip 

I wouldn't exactly call this a staycation because you can stretch a day trip out of you want to. When you feel suffocated a little bit with your own life it's nice to plan a little trip away. Either pull an all nighter or get up really early and just take your camera, some snacks and yourself and just go. You never know where you might end up. 

Be Spontaneous! 

Life begins at the end of your comfort zone.

Until next time 

Riadh X 

8 best things to eat after a workout

The 8 best things to eat after a workout. 

Many people struggle with what they should eat after a workout. I myself did when I first started working out. Hopefully this post will help you get some inspiration of what types of food to eat after your workout and why 

Most important thing... EAT SOMETHING 

Please don't just decide to skip eating anything after your workout. Believe me you'll do yourself more harm than good by doing this. 

Your body uses a lot of every during a workout. If you don't replenish this energy an hour or two after you workout, all your hard work may go to waste. Even a fistful of food within 15 minutes of working out goes along way. 

What happens to your body during a workout? 

During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.

The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter sandwich or a banana. 

What to eat after your workout. 

1. Eggs

Eggs contain about 6 grams of high quality protein, so high that it is used as the standard by which other foods are measured. Eggs are also a rich source of vitamins, including A, E and Kand a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium zinc and iron.

2.Quinoa

For your dose of carbohydrates rice may do the trick but it cannot compete in no way with quinoa. Pack full of minerals and vitamins and contains far more fiber and protein than brown rice. It also takes less time to prepare. Not how could you say no! 

3.Bananas

Bananas are high in complex carbs that you need after a workout. These fast acting carbs will restore your body's levels of glycogen which helps to rebuild your muscle. Plus they are a great source of potassium ✔️

And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. 

4. Salmon 

Sure tuna is good for you, too but the canned variety is up for debate. Salmon is high in protein and omega-3s. Opt for the wild variety. Cook it with olive oil, which has the highest levels of polyphenol phytonutrients. Add red or cayenne pepper. This will help to boost your metabolism. 

5.Blueberries 

Small but mighty I always say about these little blue beauties. These give your body a huge antioxidant boost and studies have shown that they can triple your recovery period after an intense workout. 

6. Nuts and fruits (dried)

You may be stuck for time and need something quick and easy. A handful or two of dried nuts or fruits will deliver a quick carbohydrates and protein fix. Especially good for building muscle are soy nuts. A half cup full contains around 34grams of protein. 

7. Sweet potatoes 

Yes this is a carbohydrate but unlike the bread basket, sweet potatoes are complex (good) carbs and are one of the most nutritious vegtable! High in fiber, protein and iron, the sweet potato helps to restore muscle glycogen for faster recovery.✔️

8. Avocado 

Packed full of potassium, calcium, folic acid, copper and fiber. Avocados are also a carotenoid-rich food which helps protect the body’s immune system, typically much lower following a workout (this is why it is essential to wash your hands following your gym visits.) 

Until next time 

Riadh X