Wednesday, November 26, 2014

Cooking with the Kids? How to Enjoy the Holidays With Children in the Kitchen

Kids Cooking in the Kitchen © Katrena
Cooking with the kids can be quite an interesting experience! Teaching children how to cook can be an invaluable experience as this skill can help them function more independently and can give them a great sense of accomplishment. Yes, you'll probably have lots of messes and a few goofs here and there, but many kids are highly motivated to help in the culinary department, especially if they get to assist with devouring the treats later.

Practical Skills Taught in the Kitchen © Katrena
Involve the kids in selecting a menu. This can give you the opportunity to talk about healthy choices, the cost of ingredients, safe foods for anyone with allergies, and much more. Stress safety issues and ensure the kids understand that the kitchen can be a dangerous place. When getting supplies ready you may wish to talk about the names of the various culinary implements you are using and perhaps throw in some math skills with measurements. Having the kids participate in cleaning up after cooking can teach responsibility and teamwork.

Fun Family Times Learning How to Cook © Katrena
My kids' ages are varied, from a teenager to a first grader, but all of them know they are welcome in the kitchen. They are becoming great helpers, and I love to see how each one leans toward different interests while cooking. My 7-year-old arranged the oranges, lemons, and limes into various shapes today – perhaps she will become an amazing culinary decorator! My second oldest was like a whirlwind as she gathered supplies and created lists for packing food for Thanksgiving. Who knows...she might manage a restaurant some day! My oldest had a great eye for seeing if something might tip over and was quick to entertain everyone with her talent for accents and singing, nice qualities for someone who loves to perform.

Those early experiences in the kitchen might make for some great memories to enjoy in the future....and perhaps some tasty meals too!

Mama's Kitchen Rules

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Thursday, August 14, 2014

Katrena's Retro Cardio Exercise Playlist #2

Retro Cardio Exercise Playlist #2
This retro cardio playlist features songs that were popular years ago. I went way back for a few and then only a couple of years in the archives for a few songs. Mixing up the speeds lends itself well to interval training, which can be quite effective. You are more likely to work harder on those faster songs if you know the next one is going to be slower rather than simply pacing oneself if all the songs on a playlist are faster.

Here is my retro cardio exercise playlist #2
  • Johnny B. Goode
  • Maybelline
  • Addicted to Love
  • She Drives Me Crazy
  • Money
  • The Story of Us
  • Cuando Cuando
  • Let the Music Play
  • Straight Up
  • Pump Up the Jam
  • Party Rock Anthem
  • Car Wash
  • Piano Man
I hope you enjoy this playlist. What are your favorite older songs? Perhaps some of them might land on one of my future lists!

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Wednesday, July 23, 2014

Katrena's Retro Cardio Exercise Playlist #1

Katrena's Retro Cardio Playlist #1
I love music and enjoy dancing. Although I am serious about exercising and strive to exercise for my health's sake, I do not feel like it has to be all grunts, groans, and miserable movement. I find exercise to be enjoyable! I can exercise with a good playlist for an hour or longer and wonder where the time went, even though the sweat is dripping off.

I tend to alternate faster and slower songs so that I can incorporate a little interval training. You often work harder on that tough kickboxing jump rope segment if you know that you'll be dancing the Cha Cha on the next clip.

Here is one of my favorite playlists full of retro music that lends itself well to a cardio workout:
  1. In the Mood
  2. Whole Lotta Shakin' Goin' On
  3. Big Girls Don't Cry
  4. We Are a Part of a Better Nation
  5. Pinball Wizard
  6. Greased Lightening (it helps to do imagine doing this one in the garage!)
  7. Old Time Rock and Roll
  8. Thriller
  9. Twist & Shout
  10. We Are Family
  11. Respect
  12. Celebration
There you have it - find these songs on your favorite music purchase site, load them up and you've got a fabulous, energetic workout! Before starting or changing any workout routine, check with your healthcare provider to ensure that the exercise is safe for your health condition.

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Thursday, July 3, 2014

Psychiatric Disorder Symptoms Linked to Gluten Intolerance: Epilepsy, Anxiety, Depression, Schizophrenia

Gluten May be Linked to Epilepsy, Anxiety, Depression & Schizophrenia - Photo by Sander van der Wel
Celiac disease is known by many as the "Great Mimic" because symptoms associated with the condition vary so wildly. Gluten now ranks as one of the top ten causes of disability in the world. Celiac disease, also known as celiac sprue, is known to affect approximately 1% of the population. The number rises to approximately 6% when considering people who are sensitive to gluten without the obvious intestinal damage associated with celiac disease but who test positive for antibodies to gliadin. These statistics do not include those who are allergic to gluten who test positive with IgE mediated responses.

A myriad of symptoms can result as some people ingest the protein found in wheat, rye, and barley or grains and other products that are cross-contaminated with any of these proteins. Currently, completely avoiding gluten is the only treatment for celiac disease. Research indicates that gluten may affect the central nervous systems of some people with celiac disease or gluten intolerance.

Several studies on psychiatric disorders and how a gluten-free diet affects symptoms have revealed some promising results for those who suffer from these disorders. It is interesting to note that a link between celiac disease and psychiatric complications has been observed for more than 40 years, yet many people who suffer from these conditions for years are never tested for celiac disease or gluten sensitivity.

Studies are referenced at the bottom of this article for those who wish to learn more about this topic. Collaborate with one's healthcare provider before changing one's diet.

Gluten Sensitivity and Epilepsy or Seizure Disorders

Several studies have shown that a gluten-free diet may decrease the incidence of seizures in certain populations. Some of those studied who had seizures, celiac disease, and cortical calcifications experienced a significant improvement of symptoms after adopting a gluten-free diet. One case study followed a person with intractable epilepsy who experienced complete resolution of symptoms after adopting a gluten-free diet. Those with temporal lobe epilepsy and hippocampal sclerosis in one study were more likely to have celiac disease or gluten intolerance.

Gluten Sensitivity and Anxiety

According to studies, people who have anxiety disorders, including social phobia and panic attacks, are more likely to have a sensitivity to gluten. After being on a gluten-free diet for one year, those with a gluten sensitivity reported a significant reduction in anxiety. Some people find that anxiety related to one's health is replaced with anxiety related to social interactions, particularly those that involve food. Adopting a completely gluten-free diet can be quite difficult in social situations in which food choices almost invariably contain gluten.

Gluten Sensitivity and Depression

Several mood and depressive disorders were studied, including major depression, dysthymic disorder (less severe, chronic type of depression), and adjustment disorders. Older people with a gluten sensitivity were more than twice as likely to have depression than those who did not have a gluten sensitivity. Those who have type 1 diabetes in addition to celiac disease may be more likely to suffer from clinical depression. Many described improvement in depressive symptoms after adopting a gluten-free diet.

Gluten Sensitivity and Schizophrenia

Studies indicate that children with schizophrenia who ate a milk- and gluten-free diet experienced a faster decrease in symptoms and about 1/3 experienced a return of symptoms if gluten were added back to the diet. Some adults in several studies experienced significant improvement in schizophrenia symptoms, some to the point of being able to discontinue medications after six months on a gluten-free diet. Some of those who were studied experienced return of schizophrenia symptoms after a challenge of a normal diet after being on a gluten-free diet.

Challenges of Researching the Topic

Research regarding gluten sensitivity is currently evolving as more specific tests are being developed to help identify those who are negative for celiac disease yet have a sensitivity to gluten; much of the research may not identify groups who are gluten sensitive without having celiac disease, which can complicate analysis of study data. To further complicate matters, a completely gluten-free diet is often hard to achieve as some restaurants may advertise foods as gluten-free that may have cross-contamination. Some countries, including the United States, may not have clear definitions and product label requirements regarding gluten, resulting in tedious research as many consumers have to contact manufacturers and inquire about gluten content on specific products. Even tiny amounts of gluten may lead to symptoms in those with celiac disease or gluten sensitivity.

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Sources
  • Abstract, Resistant Myoclonic Epilepsy Associated with Asymptomatic Gluten Sensitivity: A Case Report, Epilepsia, October 2005.
  • Garud, S. et. al. Interaction between psychiatric and autoimmune disorders in coeliac disease patients in the Northeastern United States, Alimentary Pharmacology & Therapeutics, April 2009.
  • Jackson, Jessica R. et. al. Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity, Psychiatric Quarterly, March 1, 2012.
  • Pillay, Srini, Gluten-free Diets and Anxiety, Psychology Today, June 3, 2011.

Friday, May 30, 2014

Sports Circuit Training – Fitness for Those Who Get Bored Easily!

Fun Sports Workout - Photo by Massimo Finizio
Circuit training can be a great way to get a good workout, especially when participants are self-motivated and perhaps get bored easily. Many of my PE students benefit from practicing basic sports drills that incorporate hand-eye coordination, tips for proper technique, etc. before participating in a game. Circuit training is a great way to accomplish that goal without competing and can encourage a team building spirit.

This circuit training workout includes ten sports-themed stations and works best with at least ten participants and does not take a huge amount of set-up time. It helps to walk through each station and explain what to do at each before starting the workout.

Supplies
  • Timer (stopwatch, timer on cell/Smart phone, etc.)
  • 4 Bases (can substitute cones or other objects if necessary)
  • Cones
  • Basketball(s)
  • Whiffleball(s)
  • Football(s)
  • Soccer Ball(s)
  • Kickball(s)

Stations

With large groups, set up all ten stations and have participants rotate after six minutes at each station. It helps to have one ball for every two participants in each station. With smaller groups, set up the first five stations and have participants rotate after six minutes (60 minute workout) or 3 minutes (30 minute workout) at each station, then have all participants do each of the last five stations together, rotating as one big group. If you are short on time or want to have longer times at each station, split the workout by doing less stations.

Play upbeat music and stop the music when participants rotate to add variety. Check for safety issues and provide modifications for any participants who might need special accommodations.


Basketball Bounce Pass
·        Pairs face one another
·        Bounce pass back & forth
·        Start close and back up one step after 5 successful bounce passes in a row to add variety
Whiffleball Throw
·        Pairs face one another
·        Throw the whiffleball back & forth
·        Start close and back up one step after 5 successful passes in a row to add variety
Football Toss
·        Pairs face one another
·        Throw the football back & forth
·        Start close and back up one step after 5 successful passes in a row to add variety
Soccer Pass
·        Pairs face one another
·        Kick the soccer ball back & forth
·        Start close and back up one step after 5 successful passes in a row to add variety
Kickball Chest Pass
·        Pairs face one another
·          Pass the kickball back & forth
·        Start close and back up one step after 5 successful passes in a row to add variety
Basketball Dribble
·        Place 5 cones evenly spaced in a straight line
·        Split the group so that half are at each end (at least 2 on one side and 1 on the other side)
·        Dribble the basketball while weaving in and out through the cones
·        Hand off to the first person on the other side who repeats in the opposite direction
Whiffleball Base Run
·        All players stand in a line behind home plate
·        1st player runs or speed walks to 1st base
·        2nd player runs or speed walks to 1st base as 1st player runs or speed walks to 2nd base
·        Continue until player reaches home plate, where he/she will go to the back of the line
Football Lateral Pass Run
·        Place 4 cones in a long rectangular pattern with half of participants at one short end and half at the other
·        Participants work in pairs to pass the football laterally while walking or running to the other side & then hand the football to the next pair who will work in the opposite direction
Soccer Dribble
·        Place 5 cones evenly spaced in a straight line
·        Split the group so that half are at each end (at least 2 on one side and 1 on the other side)
·        Dribble the soccer ball while weaving in and out through the cones
·        Pass to the first person on the other side who repeats in the opposite direction
Kickball Kick
·        Place 4 cones in a long rectangular pattern with half of participants at one short end and half at the other
·        Participant at the front of the line kicks the kickball to the first person on the other side
·        After kicking, participant walks/runs to the back of  the line or add another exercise element by having the kicker to run outside the cones to the back of the line on the other side

Before beginning or changing any fitness routine, check with one's healthcare provider to determine safe exercises for you.

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Thursday, May 8, 2014

Have a Child on a Special Diet? What I Wish I Had Known Years Ago

Tips for Raising Happy Healthy Kids with Food Allergies - Photo by Southern Foodways Alliance
Whether a child has food allergies and/or sensitivities or perhaps a physical or mental condition that requires a special diet, parents often face many tough decisions and dilemmas as they begin to search for what works. The diagnosis might have been made quickly or perhaps the process is taking years, with many puzzle pieces still lying on the side because they do not quite fit at the moment. Regardless of the situation, I wish you the best as you travel down this often bumpy, curvy, uncomfortable, frustrating, and perhaps even scary at times road. Hang in there!

With three children who have multiple allergies and food sensitivities, I can honestly say I have probably run through every possible emotion related to special diet issues. It is a continuous process that may need tweaking multiple times, but hopefully you will find a new normal that will become the comfort zone.

Here are a few of the lessons I learned that I would like to share in the hopes of helping someone else.

#1 Examine a variety of ways to educate yourself

I remember reading a letter to an editor in a magazine in which a woman mentioned that her child had allergies to about five different foods. At the time I thought that mother must have been overly protective and that nobody could really be allergic to all that stuff. I am now humbled to be in a similar situation with my children. I have begun to gain a whole new appreciation for the complexities of special diets, but I also try to remember my thoughts before it hit home with me. When someone is rude or hurtful, I try to remind myself that I did not "get" it years ago either.

When I was in a 4-year nursing school program, we had a total of one paragraph that mentioned food allergies. That paragraph included one or two sentences on celiac disease. Frankly, I didn't give it much thought because I figured this might be something I would rarely see in clinical practice. I was wrong. The incidence of reports of food allergies in children has risen 18% from 1997 to 2007, affecting about 1/25 children (4%) with numbers rising. These children also tend to have a significantly higher incidence of asthma and other allergies.

I had a lot to learn and am still learning years later. Once we began to suspect food as a culprit, the physician had very little specific information for us, so he referred me to a nutritionist. Each idea I tried as a result of that meeting was a total disaster. Although mainstream healthcare professionals are more educated now than they were years ago, they may not have all the answers. Children who have one food allergy or sensitivity may have or develop additional allergies and sensitivities. What worked one month may need more tweaking in future weeks.

I have found it very helpful to communicate with other people who are experiencing similar diet-related issues. They are often willing to share what has worked and failed for them, along with helpful, specific suggestions. Books, magazines, web sites, and cookbooks with a focus on special diets may provide a wealth of useful information. Some of that information may be helpful and timely. Glean what you can. A lot of knowledge comes through trial and unfortunately a lot of error.

Food labels are improving, but they have a long way to go. Although the top eight food allergies are identified, many of us must engage in time-consuming research just to determine whether or not an item is safe for our children. I have been known to call manufacturers in the grocery store while shopping for ingredients if their labels are not clearly marked. Unfortunately, some manufacturers do not provide an immediate answer or have phone trees that are so branched that you might feel comatose before you ever manage to get connected with someone who knows the answers to your questions.

Educating your child regarding his special needs and encouraging him to help with food preparation can empower him to advocate for himself if needed and to help him hone life skills for the future. Many people learn best by actively participating. Learning about how to find safe foods is an important skill to learn.

#2 Share your knowledge with others

Arm yourself with a list of what the child can and cannot eat and a specific plan for ensuring that she is safe. Creating a computer document can be very helpful if changes need to be made. Ensure that those caring for your child, including teachers, daycare workers, those who work in before/after school programs, gym childcare, religious child programs, etc. are educated about any special needs related to the diet and have a clear plan in place.

Ensure that this information is properly communicated to those who need to know. If you would like to be notified ahead of time if special food will be served at a school party, for example, discuss how to alert other parents of the need to give prior notification before bringing in food. Have a clear plan A and a plan B if the original plan is not followed. Don't be shocked if neither plan A nor plan B is followed in your absence, but be prepared to calmly and professionally educate those special needs again if necessary. You may find it helpful to develop a 504 plan, if appropriate, if your child is school-aged.

Verbalize your needs – very few people are adept at reading minds accurately. Your children will learn how to verbalize their needs by watching you in those early years.

#3 Explore various ways to find specialty foods

After arming myself with a wealth of information about special ingredients and recipes, I felt much more sure of myself...until I realized that few to none of our local grocers actually carried those ingredients. I had never even heard of Whole Foods or Trader Joe's at that time. The internet does make searching for hard-to-find ingredients much easier. Some people order specialty food online. A few small grocers may be willing to special order a case at a time, and you might look to local farmers who sell foods that are safe for your child. Having a network of friends who need the same items might be particularly helpful if you can split the cost of a case.

It helps to plan ahead and keep the specialty staples on hand at all times in the event that you need to make something at a moment's notice. Consider storing those extra quantities in airtight containers, and rotate them out to ensure that your ingredients are fresh. Having a ready supply of specialty foods, cooking supplies, necessary medications, and a backup power supply in one specific location can be a huge help in the case of a natural disaster in which you need to evacuate your home unexpectedly. Many emergency relief organizations may not have specialty ingredients and allergy-friendly foods immediately available, making a stressful situation even more stressful.

#4 Be prepared to have increased expenses

One might think if you leave out an ingredient that a food item would cost less...but that is usually not the case when purchasing specialty food items. Sometimes it seems as though for everything left out of an item, you could just add another dollar to the price. If you do not have to purchase specialty foods, this might be a reason to stand up and rejoice! If you have to make those high-priced purchases, I feel your pain.

The increased price of food is only a part of the added expenses. Add to that physician visits, special medical equipment and medications, special camps, extra time off work, the possibility of a career change or relocation due to medical needs of the child, and the expenses can skyrocket. According to some sources, the average cost related to food allergy is over $4,000. Keep in mind that children are priceless. You may need to repeat that to yourself in the check-out line.

#5 Love and encourage your child

Although discovering food allergies and sensitivities and making appropriate adjustments may be a huge turning point toward a healthier and happier way of life, not everyone else will embrace those changes. It helps to have a thick skin, to find healthy ways to vent, and to recognize each child's special qualities, strengths, and interests while encouraging each child to enjoy life and to interact well with others. Avoid the tendency to shower the child with special needs with loads of attention at the expense of siblings who may feel less loved and appreciated. Nobody said being a parent is easy.

As others become aware of the special diet, prepare yourself for a wide variety of reactions, from the caregiver who decides to sneak food to your toddler to the person who gives you a big hug and asks what she can do to help when she sees you are having a bad day. You and your kids might have to deal with bullying or you may discover that kind friend who wants to purchase something special that your child can actually eat for the Valentine's Day exchange. You might encounter those who say something like "Oh...so you are STILL doing that weird diet thing?" or remarks that maybe you didn't let your kids play in the dirt enough to a friend who comes to you asking for advice about her own child who seems to be experiencing food-related sensitivities. Ironically some of those people may be the same person as he or she begins to learn more about those special health concerns in a more personal way.

#6 Find the blessing in the situation

Every situation is different. Some children may outgrow allergies or medical conditions while others may experience years of tests, treatments, and special needs. Changing one's lifestyle just might have some unexpected good qualities, even if the good in the situation is hard to recognize. I have gained more empathy and have learned to communicate more effectively in the hopes that my kids will learn to stand up for themselves with grace and professionalism.

If you are traveling the road of a special diet in the family, don't give up! Keep evaluating what works and what does not work and continue to move forward. Hang in there – you are not alone. Be patient. Be kind. Find what works and continue moving in a positive direction!

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Monday, April 7, 2014

Can a Gluten Free Diet Improve Balance and Coordination due to Gluten Ataxia?

Gluten Ataxia - Gluten-Free Diet for Improved Balance & Coordination
People who experience a loss of muscular coordination and balance may have a difficult time finding the cause for the symptoms. Unfortunately, ataxia may progress over time, resulting in significant affects on one's quality of life. Some people with ataxia are advised to eat a gluten-free diet. Why?

Those who have gluten sensitivity may experience a wide range of symptoms, one of which may include ataxia. Ataxia is a lack of muscular coordination, with varying symptoms depending on its severity. Ataxia might affect one's ability to pick up objects, walk, speak, move one's eyes normally, or even swallow. Gluten ataxia may occur in people who are sensitive to gluten who have developed antigliadin antibodies.

Trying to find the cause for a loss of muscle coordination can be a rather daunting task as many conditions can cause ataxia. Obvious causes might include a stroke, head injury, or radiation poisoning. Blood tests might reveal causes such as a vitamin B12 deficiency or hypothyroidism. Yet some people go through multiple tests only to be told that there is no clear cause for his or her ataxia and are eventually diagnosed with idiopathic sporadic ataxia.

Gluten ataxia may easily be overlooked as a cause of ataxia in people who are not diagnosed with celiac disease, celiac sprue, gluten-sensitive enteropathy, or similar conditions. Estimates indicate that approximately 1% of the population has celiac disease, a condition often called the great imitator because its symptoms can vary so widely. Many people suffer for years before being diagnosed with celiac disease. People with celiac disease or even a sensitivity to gluten may experience ataxia as purkinje cells in the cerebellum of the brain begin to decrease. In these people, the body may develop antibodies, such as transglutaminase TG6, that may target and destroy purkinje cells.

Malabsorption of nutrients in the intestinal tract is often associated with ataxia, and many people who have celiac disease experience intestinal symptoms such as diarrhea; however, a significant percentage of people with positive markers for celiac disease do not have intestinal symptoms or intestinal enteropathy. According to several sources, ataxia is the most common neurological symptom of celiac disease. Approximately 40% of cases of idiopathic sporadic ataxia may be due to gluten sensitivity.

Will coordination and balance improve if one with gluten ataxia eats a gluten-free diet? The answer to that question depends on many factors. Some studies indicate that some people with gluten ataxia experienced complete resolution of ataxia symptoms after adopting a completely gluten-free diet. A study that looked at people with gluten ataxia demonstrated that all those who adopted a strict gluten-free diet experienced improvement of ataxia symptoms over the control group who did not change the diet. Some people in gluten ataxia studies, particularly those with longer lasting and more severe symptoms, seemed to have permanent damage to the cerebellum in the brain despite a change in diet. Those diagnosed with gluten ataxia more quickly may be more likely to experience significant improvement of symptoms after adopting a strict gluten-free diet.

This article is not medical advice and is only meant to be informative. If you are experiencing symptoms of ataxia or are considering changing your diet, consult a qualified healthcare provider who can provide information that is relevant to one's own health.

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Sunday, March 23, 2014

Can a Gluten-Free Diet Cure Iron-deficiency Anemia?

Iron-deficiency Anemia - Can a Gluten-free Diet Help? Photo by Dr. Graham Beards
Some people who have low iron levels and experience anemia find the condition very difficult to treat. Even with medications, some people's levels remain low. After a healthcare provider rules out issues like obvious bleeding or dietary deficiencies, he or she might consider additional causes such as celiac sprue, also known as celiac disease or gluten-sensitive enteropathy.

Estimates indicate that approximately 0.5% to 1% of the Caucasian population tests positive for celiac sprue. When someone with this condition ingests even tiny amounts of gluten (a protein found in wheat, rye, or barley) microscopic changes occur in the intestines. These changes make it difficult for the body to absorb various nutrients such as iron, folate, and protein.

People with undiagnosed celiac disease may suffer many years from symptoms such as diarrhea and abdominal pain after ingesting gluten, which is found in numerous foods and some brands of products such as toothpaste, spices, medications, alcohol, etc. People with celiac sprue may be misdiagnosed with a variety of gastrointestinal conditions and may experience a wide variety of additional health issues, including iron-deficiency anemia, related to the condition. Some people may test positive for celiac disease and yet do not experience classic intestinal symptoms, which can make this a difficult condition to identify. Unfortunately, most hematologists do not routinely screen patients with iron-deficiency anemia for celiac disease.

If gluten-sensitive enteropathy is causing iron-deficiency anemia, eliminating all gluten from the diet may have very favorable results. At this time, a completely gluten-free diet is the only safe and effective treatment for celiac disease. The change in diet can lead to healing of the intestines, and the body may begin to absorb more nutrients, including iron. This is not a quick fix – the healing process may take months or even years; however, the anemia symptoms may begin to fade or completely disappear as levels return to normal.

Those who have iron-deficiency anemia or have symptoms of iron-deficiency anemia should seek the advice of one's primary healthcare professional. Changing to a gluten-free diet or taking over-the-counter iron supplements could lead to other health problems if not carefully supervised by a qualified professional.

This article is for informational purposes only and should not be considered medical advice.

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References:
  • Admou B. et. al. Atypical Celiac Disease: From Recognizing to Managing, Gastroenterology Research & Practice, 2012.
  • Phillip R. et. al. Endocrine Manifestations of Celiac Disease, Indian Journal of Endocrinology & Metabolism, December 2012.
  • Singh, Prashant et. al. Celiac Disease in Older Adults, Journal of Gastrointestinal & Liver Diseases, September 2013.
  • Smukalla, B. et. al. How Often Do Hematologists Consider Celiac Disease in Iron-Deficiency Anemia? Results of a National Survey, Clinical Advances in Hematology & Oncology, February 2014.
  • Waldo, Rick T. Iron-deficiency anemia due to silent celiac sprue, National Institutes of Health online article accessed 3/23/2014.

Monday, February 24, 2014

Tick Bite Associated with Mammalian Meat Allergy (MMA) – Alpha-Gal and Anaphylaxis

Meat Allergy May be Caused by Tick - Photo by James Lindsey at Ecology of Commanster
Those who suffer from food allergies are often well versed on the symptoms they usually experience. Some people with food allergies have immediate symptoms of anaphylaxis, such as swelling of the face, lips, and/or throat, shortness of breath, an itchy rash or hives, and/or a dangerous drop in blood pressure. In severe cases, death can result due to an anaphylactic allergic reaction to a food. Other people with food allergies tend to experience more gastrointestinal symptoms, such as abdominal pain, vomiting, and/or diarrhea.

Allergic reactions, particularly anaphylactic reactions that can quickly become an emergency situation, typically occur rapidly, within minutes of exposure to an allergen. However, an allergy to meats such as beef, lamb, pork, or other mammals tends to occur approximately four hours after the person ingests the food, making it quite difficult to pinpoint the offending allergen. Many people with a mammalian meat allergy may experience these delayed allergic reactions and suffer for quite a while treating these mysterious allergic symptoms without a clear cause.

People identified as having a mammalian meat allergy (MMA) develop antibodies to alpha-gal (galactose-alpha-1,3-galactose), a carbohydrate found in the meat of mammals. Some people have the antibodies but have not experienced allergic reactions. Persons with MMA may also experience allergic reactions to milk products, gelatin, whey-containing protein powder, and certain medications.

Recent studies indicate that some ticks have alpha-gal in their gastrointestinal tracts. People with mammalian meat allergy often report having had at least one tick bite, leading to the theory that this allergy is vector-borne. The larvae and nymph stages of the ticks may be difficult to identify, perhaps being confused with seed ticks or chiggers. Those who live in or travel to areas with higher numbers of these ticks, such as the southeastern United States, may be at increased risk for developing MMA. Those with MMA often report a memorable tick bite that may have taken longer than normal to heal.

More studies are needed to determine additional information regarding this unusual food allergy that may be increasing. The only treatment for MMA at this point is to avoid all mammalian meats and other products that cause symptoms, such as milk. Other non-mammalian meats, such as turkey, chicken, and fish, may be safe for people with MMA to consume without resulting symptoms unless they have additional allergies. Some people with MMA may have other allergies or sensitivities to additional foods, such as those who have celiac disease.

Immediately seek emergency care if you are experiencing life-threatening allergic symptoms. Check with your healthcare provider if you suspect that you may have a meat allergy to determine any necessary testing and a safe care plan that meets your individual needs. This article is for informational purposes and should not be considered medical advice.

Additional Articles:

References:
  • "Alpha-Gal Basics" online article by Alpha-Gal Allergy Awareness web site accessed on 2/24/2014.
  • "Anaphylactic Reactions to Oligosaccharides in Red Meat: a Syndrome in Evolution," Clinical & Molecular Allergy, 2012, Vol. 10, Issue 1, p. 5-15.
  • Becker, Eve, "Ticked Off," Living Without August 2013 issue.
  • Hamsten, C. et al, "Identification of galactose-α-1,3-galactose in the gastrointestinal tract of the tick Ixodes ricinus; possible relationship with red meat allergy," Allergy, April 2013, Issue 4, p. 549-552.
  • "Ixodes ricinus" online fact sheet article last updated on 9/2009 accessed on 2/24/2014.
  • "Meat Allergy" online article by Allergist web site accessed on 2/24/2014.
  • "Rare Meat Allergy Caused by Tick Bites May be on the Rise" online article by NPR accessed on 2/24/2014.

Sunday, February 16, 2014

6 Practical Tips to Stay Fit While Snowed In

How to Keep Fit When You are Snowed In - Photo by Snowbear
Many areas of the country blaze right through the snow. They might have multiple feet of the white stuff but manage to keep a regular routine of work, school, and exercise workouts at the gym. However, not all areas of the country have the equipment and money required to maintain that normal schedule. People living in the southern states in particular often find that snow and ice storms equals treacherous driving conditions, often leading to canceled activities.

Snow days might provide one with some much needed rest. We often work countless hours to pay for a house and provide for a family that we rarely see. Do not underestimate the value of relaxing and spending time together. Snow days have the potential to make great memories.

However, becoming completely sedentary during snow days might make it very difficult to get back into a regular exercise routine! Many folks turn to the kitchen and create delicious feasts while marooned at home...much to the dismay of one's waistline.

Inexpensive Exercise Equipment - Good Backup Plan for Snow Days - Photo by earl53
Here are a few tips to stay on track with a fitness routine while snowed in. Consult with your healthcare professional before starting or changing a fitness routine to ensure that exercises are safe for your current health condition. Listen to your body and adjust your routine accordingly.
  1. Exercise outside if conditions are safe to do so – building a snowman, sledding, and having a snowball fight burn calories while having fun with others.
  2. Uncover the exercise equipment – if you are one who has a treadmill or elliptical machine that has become a horizontal filing cabinet and vertical clothes hanger, this would be a good time to clean it off and get your money's worth!
  3. Involve the family at home and/or friends on social media sites in generating ideas for a unique workout routine each day – you might discover that you love different types of exercises you would have never thought to try.
  4. Add music – the beat may encourage you to avoid slowing down and might help you to enjoy a longer workout...it is hard to stop dancing when you love the song!
  5. Incorporate resistance with equipment like dumbbells, resistance bands, or a stability ball or try pushups, sit-ups, or a Pilates or yoga routine.
  6. Try exercise videos – be careful because some routines may be safer than others.
Exercise Options at Home - Photo by pippalou
Daily exercise offers many physical, mental, and emotional benefits. Maintaining a safe fitness routine at home may benefit your own health and might encourage family members and friends to get involved as well.

Related articles:

See Katrena's Fit Tips 4 Life blog for additional fitness-related articles.

Saturday, February 1, 2014

5 Fitness Plan Roadblocks and Practical Tips to Stay on Track

How to Stay on Track with Fitness Goals - Photo by tpascal
Many people resolve to get into shape after November and December splurges. A new year might spark an interest in a new healthier lifestyle. Ideas become reality, and the workouts begin. Great!

But then come icy roads, cancelled group exercise classes, broken machines in the weight room, and the list goes on. Fitness routines are often the first to retreat to the back burner when schedules begin to crunch and original plans go awry. These are the times made for one's backup fitness plan, a plan B.

I Can't Exercise Outside...Now What?

If outdoor conditions are unsafe, what indoor exercises are acceptable to you? Even small indoor areas are often suitable for workouts. Take, for example, this Power Walk video. Just be careful if choosing videos – some are much safer than others. Treadmills, exercise bikes, and other machines enable people to get a great cardiovascular workout in a small indoor space. Walking in an indoor track or mall can be a great option when outdoor workouts are not possible.

Oh No...Not an Injury!

If you have an injury, how might you safely modify your exercise routine? Water walking, swimming, and other water exercises may provide support to the joints and enable you to maintain a similar exercise routine in the water. Many people do not consider classes designed for seniors, yet many of these classes welcome adults of all ages and provide several modifications for people who have injuries.

My Exercise Partner Didn't Show Up

If you originally planned to work out with someone, what will you do if he or she cannot come? Do you have a backup plan that you can safely perform alone? Are other people available? Is a group exercise class a possibility? Do you have music to help pass the time?

But That Was My Favorite Exercise Class!

If a group exercise class is cancelled or a substitute is teaching, what are your plans? Many people take one look at a sub and run for the hills...or perhaps the car, ditching the workout completely. As an exercise instructor who has been teaching since 1999, I want to assure you that I would love to see people coming in and trying a new routine or a different instructor! And if the class is cancelled, move to plan B. Or plan C. Doing something new can challenge not only one's muscles but one's brain as well. If you truly enjoy an exercise class, plan to attend regularly – many great exercise classes are cancelled due to low numbers.

A Backup Plan for Success

Roadblocks are bound to appear from time to time that have the potential turn that healthy, active lifestyle back into a sedentary one. Being fully prepared with several backup plans can help ensure you stay on track and keep you moving toward your fitness goals.

Before starting or changing a fitness routine, check with one's healthcare provider regarding which exercises are safe for you.

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Thursday, January 30, 2014

An Important Note to My Readers

THANKS TO MY READERS!

I want to thank you for reading the Fit Tips 4 Life blog! I seek to provide timely, practical, and helpful information for many different people and write this blog because I enjoy writing and want to share my resources with others.

It has come to my attention that some other web sites are copying all of my blogs onto other web sites. This practice helps people who plagiarize and hurts independent bloggers like me. I do not charge people to access information on my blogs - they are free of charge for anyone to browse on the Internet. Advertisers enable me to provide this free service.

I would love for any reader to continue to visit my blogs regularly. Feel free to share the URLs for any of my articles on Facebook, Twitter, Pinterest or other social media sites.

Here are the direct URLs for all of my sites:

Fit Tips 4 Life focuses on fitness at:
http://fittips4life.blogspot.com/

Wildflower Bouquets offers scavenger hunts, printables, & family-friendly articles at:
http://wildflowerbouquets.blogspot.com/

Travel NC With Kids gives tips for traveling in NC with children at:
http://travelncwithkids.blogspot.com/

Love 2 Travel With Kids offers tips for family travel in and out of North Carolina at:
http://love2travelwithkids.blogspot.com/

Student Survive 2 Thrive provides resources like practice tests, flash cards, & tips at:
http://studentsurvive2thrive.blogspot.com/

Thank you again for taking the time to read my articles and I hope that each of you finds my free online resources to be helpful and inspiring. Feel free to email me at katrenaallison@gmail.com any time if you have questions, ideas, or just wish to send me a message.

Katrena Allison

Wednesday, January 29, 2014

Aerobic Exercise Linked to Increased Brain Cells and Better Memory

Can Exercise Improve Memory? - Photo by Jusben
Those who wish to build more brain cells and boost memory may find the answer in the gym, on sidewalks or track, or perhaps even the local mall. Armed with comfortable clothing and a pair of athletic shoes, people may discover that aerobic exercise may not only improve or maintain one's physical health, but aerobic activity has the potential to improve brain function as well.

As people age, the brain's hippocampus area tends to shrink. This area is important in forming new memories. One body chemical, called brain-derived neurotrophic factor (BDNF), tends to increase with improvements in memory.

Studies indicate that moderate aerobic exercise on a regular basis is linked to chemical changes in the brain. BDNF increased in groups assigned to aerobic exercise and was linked to increases in the front part of the hippocampus. This translated to better performance on memory tests.

Can consistent aerobic exercise improve one's memory and perhaps combat Alzheimer's and other forms of dementia? Perhaps. A sedentary lifestyle has been credited with a large number of chronic health conditions that can decrease one's quality of life and drain one's pocketbook. Aerobic exercise might be an excellent investment of time for getting more enjoyment out of the future.

Before starting or changing any exercise routine, discuss options with one's healthcare provider.

Related articles:
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