Mindful Eating + Food Allergy Awareness

What is mindful eating, and how on Earth is it applicable to someone with food allergies?

Simply put, mindful is prioritizing your awareness so that your focus is only on what you are eating and the experience of eating. The purpose of mindful eating is to teach you how to tune into your body. It also aides in digestion and stress management while allowing you to make improvements to your eating habits.

There are many different tools to help you eat mindfully. Check these out!:

• When you first get your food, take a minute to smell the aroma and visually take it in. Continue to use those senses throughout your meal.

• Take a bite, but really think about evaluating the flavors. Notice how the flavors change (or don’t) with each bite.

• Chew slowly and more! Let’s not gulp down our food, folks. Try to chew each bite around 32 times for optimal digestion and to assist with your mindfulness.

• Get rid of distractions. You want to be able to appreciate the food that you’re eating. Sometimes doing that in front of the TV or at your computer prevents that from happening. Instead, try to have your meals with family or friends or take a few minutes to enjoy your meal while reading or having some down time at the kitchen table.

• Tune into your body. What messages is your body sending you? Are you starting to feel full? Does the food actually taste good to you? Is this food making you feel good?

• Show gratitude. Think about how fortunate you are to be able to nourish your body with healthy food. Think about the hard work it took to get that food onto your plate. Fill yourself up with food and gratefulness with each bite.

After checking out all of the tools, did you notice the potential interplay between mindful eating and food allergies? It all comes down to focusing on your food. Look at labels before you eat or feed someone with food allergies to ensure safety. Think about the food you or your loved one is about to eat and evaluate potential cross-contact and unsafe ingredients.

Even when trying new foods that are on your “safe list,” it is a good idea to implement a mindfulness practice. When you start to eat, listen to what your body is telling you. In cases of minor reactions or when a severe reaction is building, you want to pay attention to the body’s signals.

Try starting small and slowly. Look at your food, smell it and then put it up to your lips. Zone into any signs your body may send you. Are your lips tingling? Does it smell unappetizing? Make eating a purposeful progression and stop to check in with yourself (or food allergy sufferer) before each step.

Of course, this will not always work and cannot be used in place of doctor’s orders or medical diagnoses. But it can be useful in learning about your body is reacting to foods you believe to be outside of your food allergy zone.

To sum things up, eating mindfully is yet another tool for us, food allergy fam.

The FDA Issued New Flexibility Policy Regarding Food Labeling

As a food allergy mom + health coach, this upsets me

On May 22, 2020, the FDA announced its Temporary Flexibility Policy Regarding Certain Labeling Requirements for Foods for Humans During COVID-19 Pandemic. So, what does this mean for the food allergy community?

Upon first glance at the policy, it seems that the manufacturers will not be able to make ingredient substitutions using the Top 8 Food Allergens without changing their labeling; however, in my opinion, the policy wording does not say this explicitly enough. (The Food Allergy Labeling & Consumer Protection Act should not be superseded by the temporary policy though). Further, the overall consensus in the food allergy community is that those who are sensitive to the Top 8 Allergens should not be impacted by the new labeling policy.

One thing to keep in mind with regard to your allergens is that with new ingredients possibly being introduced to manufacturing lines, there’s new chances of cross-contact in products that previously were safe for you.

It also appears that manufacturers will have more discretion when it comes to labeling regarding ingredient substitutions made with foods not in the Top 8. It is recommended that they label for substitutions of ingredients such as sesame or mustard, but it is not required. Please keep this in mind as you grocery shop and select items. It's possible that items previously safe for your family have new ingredients and may no longer be okay.

It is important to note that at this time we do not know exactly how this will be applied by manufacturers, and it may be different across the board. Policy wording can sometimes be vague and applied differently when implemented by the manufacturers. Plus, this policy states that it is non-binding, meaning it’s issuing recommendations rather than mandates.

Now where do we go from here? I’d say it's always better to be safe and stick to the basics at this point (cook from scratch using whole foods or eat whole foods). Until this policy is no longer in effect or until the FDA issues more clarity on the policy, you may want strongly consider reaching out to manufacturers to ensure their labeling is accurate - with regard to all allergens.

**I wanted to share this information with all of you to make sure you are up-to-date on this issue. As a disclaimer, I am not providing legal services, advice or my legal opinion. The above information consists solely of my personal opinion. I encourage you to read the policy yourself to make your own determinations as they pertain to your individual situation.**

Let’s take it to the comments to discuss!

Allergy-Friendly Chocolate Chip Cookie Recipe

Black bean cookies for the win!

Get ready to be wowed! This cookie recipe was made especially for us by Chef Jessica over at Maui Personal Chef. I have to admit, I was a little skeptical when I found out about the secret ingredient…black beans!? After sampling many meals made by Chef Jessica, I wholly trust her, so I dove right in.

After reading the recipe, I was stoked to see that the cookies were easy to make - throw everything in a food processor or blender, then just stick the batter on a cookie sheet and pop into the oven. I mean, how simple is that?! When recipes have multiple steps or seem overly complicated, I usually need to give myself a pep-talk first. I’m glad to report that did not happen here! This recipe was more of a confidence builder. Yaaas!

The next (and most important) factor was that when my kiddos tasted the cookies, they had no idea about the beans or lack of the refined sugars you usually find in cookies…AND they wanted more! These are cookies I would make again and again. It feels good to be able to offer my family a healthier alternative to the typical cookie.

So, without further adieu, here’s the recipe:

• 1/2 cup cooked black beans

• 1/2 cup sunflower seed butter

• 1/3 cup maple syrup

• 1 tbsp. ground flax seed

• 1 tbsp. vanilla extract

• 1/2 cup allergy-friendly mini chocolate chips

• Coarse sea salt

Preheat the oven to 350 degrees. Blend all ingredients except chocolate chips and salt in a food processor or blender. Then stir in chocolate chips and form into small balls. Place balls on parchment-lined baking sheet. Sprinkle with coarse sea salt on top and bake at 350 degrees for 15 minutes. Remove from oven and let cool on the pan for 10 minutes before eating. Enjoy!

Comment below to let me know how the cookies turned out for you!

The Basics of a Food Allergy Reaction

Histamine, whaddya mean?!

A scoop of peanut butter, a bite of yogurt, a piece of toast, or a sip of cashew mylk. All of these things may seem pretty benign, but to a person with food allergies these foods can mean an Epi-pen and a trip to the emergency room. So, how is it that the very foods that are supposed to provide sustenance and nourishment instead become life-threatening?

Let’s take a look inside the body, shall we? It all starts when an allergic person comes into contact with their allergen (ex. peanuts), either through the skin or by ingestion. For undetermined reasons, the body incorrectly labels that substance as a threat and your immune system starts creating tons of unnecessary drama. Kinda like what happens during any Real Housewives show.

The overreaction triggers the release of an antibody known as IgE (immunoglobulin E). These antibodies are special proteins that can detect particular food proteins. They sit on the surface of allergy cells found throughout the body and their purpose is to help defend the body. In an allergic person, they do this by detecting the food allergen and alerting the cells to pour out chemicals, such as histamines.

The histamines jump into action. Their goal is to help your body rid itself of the substance that's bothering you. Here, that substance would be your food allergen. The histamines initiate a process to get those allergens out of your body or off your skin. To do so, they use mechanisms that are symptoms of allergic reactions. For instance, they can make you sneeze, tear up, itch or make your mouth or tongue tingle and swell-- whatever it takes to get the job done. This is why we take an “anti-histamine” to get rid of allergy symptoms. The medication works to quiet the histamine response.

Speaking of allergy symptoms, it’s a good idea to know what they are and to be able to recognize when you’re experiencing them. According to the Mayo Clinic, food allergy symptoms usually develop within a few minutes to two hours after eating or coming into contact with the offending food. The results can range from a minor allergic response to a very severe reaction called anaphylaxis.

The most common food allergy signs and symptoms include:

• Tingling or itching in the mouth

• Hives, itching or eczema

• Swelling of the lips, face, tongue and throat or other parts of the body

• Wheezing, nasal congestion or trouble breathing

• Abdominal pain, diarrhea, nausea or vomiting

• Dizziness, lightheadedness or fainting

In some people, a food allergy can trigger a severe allergic reaction called anaphylaxis. This can cause life-threatening signs and symptoms, including:

• Constriction and tightening of the airways

• A swollen throat or the sensation of a lump in your throat that makes it difficult to breathe

• Shock with a severe drop in blood pressure

• Rapid pulse

• Dizziness, lightheadedness or loss of consciousness

Emergency treatment is critical for anaphylaxis. Untreated, anaphylaxis can cause a coma or even death. If you ever think you’re in an emergency situation, please do not hesitate to call 9-1-1.

*Hey, Kim K. is not a doctor or medical professional and cannot provide medical advice. If you think you are suffering from a medical condition, please consult a medical provider.

5 Helpful Tips for Ordering Takeout when Dealing with Food Allergies

Welcome to your new cheat-sheet for how to take the night off of cooking for your food allergy family!

Some days you just don’t feel like cooking, am I right?! After becoming the full-time head chef for the last five weeks of quarantine, we finally ordered in from a local restaurant for our family dinner. Let me tell you...it felt goooood. No pots and pans to wash, no veggies to chop and most importantly, I got a little extra time to do something else.

As much of a treat as it is, ordering in when you’re dealing with food allergies can be tough and downright scary. You log onto your restaurant delivery service of choice and there are so. many. options. Your mind starts playing out all of the dangerous scenarios. There are so many ways this could go very wrong, but delivery would be oh-so-nice. What do you do?? 

I’m on your team and just want to give you options. Please give yourself permission to go with your gut on this, and if you’re not ready to try ordering in, then don’t. Warm up the leftovers again and pat yourself on the back. Safety is always the number one priority and should always be top of mind. But, if you feel comfortable doing takeout, then give it a whirl!

Here are my five go-to tips for ordering out from a restaurant and making it as safe as possible for your food allergy family:

1. Order from a restaurant you’ve dined at before. I’m all about making life easy. There’s definitely a sense of security that comes from getting takeout from a place where you’ve eaten before. You’ve maybe gotten a glimpse at how organized the kitchen is or talked to management and know how they handle food allergies. Plus, your food allergy family member may have already eaten there and you know what is safe. This then becomes the safest choice for takeout and your no-brainer.

2. Use the “Notes” section of the food delivery service’s order form. Unfortunately, not all online meal delivery services have this section, but when they do, make sure to use it! I’ll write in all caps, “SEVERE TREE NUT ALLERGY” so it’s glaring at the kitchen staff when our order is sent in.

3. Pick up your phone. Call the restaurant after you place the order online and even ask to speak with the manager. I know that making a special request can be intimidating, but as long as you do it in the nicest way possible, most restaurant staff are very understanding and receptive. I’ll place my order online, give it a few minutes to go through and then call the restaurant. Be prepared to tell them the name of the delivery service you’re using, the name the order is placed under and what the food allergy concern is. This will sound something like, “Hi there. I just placed an online order a few minutes ago through (name of service). It should be under Kim. I wanted to make sure that you and the kitchen knows that my son has a very severe tree nut allergy, so could you please do me a big favor and make sure everyone knows to be aware of the allergy and any possible cross-contact?” This is also a great time to ask what nuts (or other allergens) are in the kitchen and how they’re stored and used in the kitchen.

4. Don’t make assumptions. If you don’t know what’s in a certain dish and suspect it may contain an allergen, then call to ask! For instance, one popular pizza chain puts sesame in their gluten-free pizza crust. Noah’s not anaphylactic to sesame but he is allergic to it, so it’s still on my radar. Think about which types of food may contain hidden ingredients. This is part of my mental checklist: breads may contain sesame; Thai food dishes may contain sesame oil or nuts; and Italian breadcrumbs may contain sesame. Stay safe by always double-checking. 

5. Make sure each dish has the allergy alert. Include the message to the restaurant about the allergy on each dish. It’s a little bit of a pain, but so worth it. If your family is anything like mine, someone inevitably ends up wanting to taste something off of someone else’s plate. This way you don’t have to deal with another food allergy dilemma - the restaurant has already done it for you. You’ll know it’s all safe and everyone can enjoy!

We’re these tips helpful for you? Want more posts like this? Please let me know in the comments below!

p.s. - I summed up all of these tips plus one BONUS TIP in my Tips for Takeout Cheat Sheet. Want to find out more and get the Cheat Sheet? Click here for access!

Easy Steps for Upgrading Your Life (even during quarantine!)

How can we pivot when unprepared for a major life moment?

What do you do when everything you have planned for the last few months gets majorly derailed? That’s the question I’ve been asking myself over and over again lately. I’m still feeling good but am just so confused about where to go from here. I had big plans. There were a lot of blog posts ready to roll out after my launch. Lots of topics I wanted to cover about living with food allergies and eating healthy. But right now, none of it seems top of mind.

I, like so many of you, am still trying to navigate my new normal and switch paths…for the time being. Instead of starting off by focusing all of my attention on all things food allergy, I’m going to follow my gut and dive into a different aspect of being a health coach. You see, not only am I trained to help with diet and nutrition, but I’m also educated on how to guide you to balancing all aspects of your life.

There have been some GINORMOUS changes lately with the COVID-19 pandemic and most of us living under stay-at-home orders. Things are changing constantly. For instance, in LA, we now have to wear masks when visiting an essential business. To make matters more complicated, these were changes that none of us really had the time to plan for. The enormity of it all still hasn’t completely sunk in.

In my own microcosm there’s been a lot to take in. Between tons of housework, homeschooling the kids and trying to launch a successful business, it feels like trying to adapt has taken precedence over grieving for my former life.

When I talk to friends or family, everyone agrees - this sucks and we’re all ready for a break- and then part of me at the same time feels guilty for actually liking this version. I think it’s perfectly okay to feel both (or feel something completely different!). It’s just a lot right now.

This all leads me to you. Part of being a health coach is guiding your clients down their personal path towards their own ideal version of well-being and optimal lifestyle. It is also serving as the point person during the process; someone who will keep you going (you can do it!) and provide you with some well-intentioned accountability.

Let’s make the most of this together. I have a plan, and I’ve got you! For the next week let’s make the most of the situation together. There are five areas of our quarantine life that we can work on together and bring some more light and positivity into our lives. Are you down to get down?!

There’s four key areas we can focus on during our week: 1) self-care 2) connections 3) movement and 4) nutrition.

SELF-CARE

Let’s start off by thinking about how you can work in some sort of a win during your day. I like to start my days off feeling accomplished, grounded and with a positive mindset. For me, this means simply making my bed. Another form of self-care for me is getting into bed early and reading. This is something I’ve enjoyed doing since I was a kid and it really helps me tune back in and feel like I’m taking time out just for me. Self-care can also look like going for your own record-breaking run or cleaning out an entire room, or something small, like taking an aromatherapy bath or remembering to floss.

And, your self-care activity doesn’t have to be the same everyday. Listen to your gut and follow what you feel. A good self-care practice will ensure you stay grounded and emotionally in balance. This is always important, but even more so right now. Taking time for yourself is something you deserve to prioritize for your own well-being, so get to it!

CONNECTION

Did you know that one factor some longevity experts attribute a long life is a strong sense of community? It makes sense. Think about how you feel after hanging out with someone who truly knows and gets you. How does it feel to know that there’s someone you can depend on and how does it feel knowing you just helped someone in need? All of these things strengthen our sense of connection to others and potentially lowers our stress (and cortisol) levels. Lower stress also can result in healthier immune function. Science is showing us that people need people.

Being an introvert, I’m all too happy to stay at home or go on an outing just by myself. However, when I make the extra effort and push myself to make a connection, I always feel so good about it. I try to remind myself of that feeling when I’m getting stuck in my “I’m good being solo” ways.

Now, in the face of the COVID-19 pandemic and the stay-at-home mandates, it’s harder than ever to connect…even if we really want to! So, it’s time to get creative. Try FaceTime, download a fun social app (my family uses Houseparty), talk to your neighbors from a safe social distance or go old school and just pick up your phone! Make connecting a priority and see what style suits you best. It will lift your spirits and even potentially improve your immune system and lifespan.

MOVEMENT

Move your body for at least 20 minutes a day and improve your mood, immune system and brain function. It can also help with your sleep, not to mention all of the added benefits to your physical body. If you want to supersize your movement, get outside for some vitamin D to help boost your immune system even more!

Some people may think they need to workout hard to get all of these benefits, but just talking a walk can do it. Right now the options for exercise are limited, so it’s time to get creative. Workout with a friend virtually, attend an online sweat session, or deep clean the bathroom! Anything that gets your blood flowing and body moving counts!

If you haven’t worked out in a while, that’s okay. Start small and give yourself grace. Pick something you actually enjoy and go with it. If you don’t like it, pick something new the next day. Have fun experimenting and remember it will get easier.

Some other tips to keep up your exercise in quarantine are:

1) Just start the habit. In the morning, commit to yourself that no matter what, you will move that day. It can be five minutes or an hour. It can be an online HIIT workout or some stretching. Just do it everyday and your body and mind will start to expect it naturally.

2) Be accountable. Tell a friend your plan and that you’ll be letting her know if you achieve your goal at the end of the day. Or, try an app that has you pay if you don’t follow through with your workout. If you’re a list person, put your exercise on your daily to-do list or calendar so you know you’ll have to check it off.

3) Use an alarm. Commit to yourself that when the alarm goes off, you’ll stop what you’re doing and workout. You’ve already set the time aside, so you’re just doing it! Get the family, your S.O. or your roomie involved and have them commit to the alarm and your workout, too. Helpful hint: it’s a great way to round up the troops for a family walk.

4) Set Yourself Up for Success. If you’re WFH, use it to your advantage. Put on your workout clothes first thing in the morning, so there’s one less obstacle between you and your workout. If you know you won’t workout in the afternoon, then try waking up a little earlier to get your movement out of the way. Figure out the night before what your intended movement is for the next day and get psyched. Visualize how good it will feel to move your body and how proud of yourself you’ll be. It may be cheesy, but it works!

SLEEP

Sleep is my everything. If I don’t get a good night sleep, I know I’m going to pay the next day. Yes, some nights are totally worth it, but try not to make it an all the time thing. If you want to prioritize sleep, then do it! Get in bed around the same time every night. Make the room dark and cool and try to turn off electronics before getting in bed. These are just some tips to get you started. Feel free to contact me for more!

Don’t forget, sign-up for my newsletter to get updates on all my new blog posts and more! Also, check in with my instagram (@hey_kimk) and tag me with your healthy lifestyle activities. I’ll repost to our community so we can all connect!

Also, if you’re looking for some fun, free activities to do with your kiddos while staying at home, head on over to my Resources Page for my go-to list!