Navigating Food Allergies

 The number of Americans who have issues with food allergies grows each year.¹ It has been shown that 1 in 13 children have a food allergy.²  A food allergy occurs when the body’s immune system reacts to a harmless protein, which is the allergen.²  The most common allergens are also known as the top eight; these include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy.³ All foods produced in the United States are required to disclose the top eight allergens on the package.³

Reactions to these allergens can be mild, such as a small rash or they can be more serious like anaphylaxis shock. Anaphylaxis shock is when your blood pressure drops suddenly and your airways narrow, making it hard to breathe.⁴ This reaction can be life-threatening. As there is no cure for food allergies, the one proven strategy is avoiding the allergen. There has been some progress in desensitizing a child to allergens under the care of an allergist. Desensitizing is the process of exposing the allergen to a person gradually over time until the immune system builds up a tolerance to the allergen.⁵ It is important to remember this option isn’t appropriate for everyone.

 It can be difficult to ensure allergen-free foods for your child when eating at a restaurant or at school. A major issue in these environments is cross-contact, the term used when an allergen-free food comes in contact with an allergen.⁶ Luckily, many foodservice operations are aware of the top eight allergens and are prepared to accommodate allergy needs. You should always feel empowered to advocate for your child’s safety.

 

Dining Out Tips for your Server or Chef:
- Ask you use separate cutting boards and utensils to prepare my meal?
- Inquire if the grill and/or fryer have cross-contact with other food allergens?
- Confirm absence of allergens upon serving.
- Look at menus in advance or call ahead.
- Dine at off-peak hours.
- Don’t be afraid to leave if they can’t accommodate!

Tips for food allergies at school:  

• Ask your physician to write a note
• Try to have them be as clear as possible about what the child can and cannot have.
• Submit this note to the school nurse. They will communicate this information to the food service department, so that that your child receives an allergen-free lunch.
• Inform the classroom teacher of the allergy. They can watch for any allergic reactions. 
• If the allergy is severe or it makes you feel more comfortable, simply pack your child’s lunch to be 100% certain it is allergy-free!

Allergen Friendly Chicken Tortilla Soup             

Yield: Eight 1 cup servings

Ingredients:

2 tbsp oil (canola, vegetable, or olive)

1 cup diced onion

½ cup diced celery

½ cup diced bell pepper

1 clove minced garlic

2 cups diced cooked chicken

1 ½ cups corn (fresh, frozen, or canned)  

1 qt low sodium chicken broth

2-14 ounce cans low sodium diced tomatoes with juice

1 -14 ounce can low sodium black beans (drained)

1 tbsp chili powder

2 tsp cumin

1 tsp black pepper

1 tsp paprika

 Optional Toppings: Crispy Baked Corn Tortilla Strips, Cheese or Cheese Alternative, Cilantro, Lime Wedges, Sliced Avocado

 Method:

1.         In a large pot, heat oil over medium heat. Then, add onion, celery and bell pepper. Cook for 5 minutes    or until slightly soft.

2.         Add garlic and cook for ~1 minute.

3.         Add all the remaining ingredients to the pot and bring to a simmer. Let simmer for 5-7 minutes.

4.         Serve in soup bowls with desired toppings.

 

Nutrition Facts: Serving Size:1 cup; Total Servings: 8

169 calories, 6 g fat, 1g saturated fat, 17g carbohydrate, 4g fiber, 22g protein, 350 mg sodium

 

 

 References:

1.  Guidelines for the Diagnosis and Management of Food Allergy in the United States: Report of the NIAID-Sponsored Expert Panel. Journal of Allergy and Clinical Immunology. 2010;126(6):S1-S58. doi:10.1016/j.jaci.2010.10.007

2. Facts and Statistics | Food Allergy Research & Education. Accessed November 2, 2020. https://www.foodallergy.org/resources/facts-and-statistics

3. Nutrition C for FS and A. What You Need to Know about Food Allergies. FDA. Published online July 16, 2020. Accessed November 2, 2020. https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-food-allergies

4. Anaphylaxis - Symptoms and causes. Mayo Clinic. Accessed November 6, 2020. https://www.mayoclinic.org/diseases-conditions/anaphylaxis/symptoms-causes/syc-20351468

5. Allergy shots - Mayo Clinic. Accessed November 10, 2020. https://www.mayoclinic.org/tests-procedures/allergy-shots/about/pac-20392876

6. Avoiding Cross-Contact | Food Allergy Research & Education. Accessed November 6, 2020. https://www.foodallergy.org/resources/avoiding-cross-contact

PARENTS! FIND OUT ABOUT THE SCHOOL DISTRICT'S WELLNESS POLICY!

The Manchester School District is required by Federal Law to have a wellness policy. The policy supports family and community efforts to encourage student achievement and health since an active, well-nourished child is more successful in the classroom and performs better on tests.

How Can Parents Support the Policy

• Following nutrition guidelines when providing food for classroom parties and school events 
• Supporting non-food fundraisers or sell food items that meet the district nutrition guidelines
• Providing healthy choices when packing snacks and bag lunches

If you are a parent and are interested in participating on the district's school wellness council, please email Sue Sheehy at ssheehy@mansd.org.

For more information on our wellness policy or school wellness council, visit our district website at www.mansd.org under Departments and Food and Nutrition Services.

TASTE THAT PUMPKIN!

Most people think of pumpkins as just Halloween decorations, as a Thanksgiving pie filling, or a flavoring in your favorite pumpkin spice latte (which actually has no real pumpkin flavor, just the spices!). When cooked and eaten in different ways, pumpkin is rich in vitamins and minerals and low in calories. Here are some great reasons to dig into that pretty orange gourd and a yummy recipe for the whole family!

Fill up on fiber!

 Pumpkins are a great source of filling fiber. Fiber, if you don’t know, is the indigestible roughage found in many plant foods like grains, fruits, and vegetables and is very important for smooth digestion, hormone control, heart health, and even blood sugar control. If eaten regularly, it can also help reduce certain types of cancers. If you don’t want to cook your own pumpkin from fresh, you are in luck when it comes to fiber. In one cup of canned pumpkin there is over 7 grams of fiber, while one cup of cooked, fresh pumpkin has about 3 grams of fiber.

Boost immunity and keep your eyes healthy!

 Pumpkins are high in Vitamin C and E and rich in antioxidants such as beta-carotene and lutein. These infection fighters give pumpkins their bright eye-catching colors. Beta-carotene is a special antioxidant that converts to Vitamin A in our body and fights against degenerative eye damage. Vitamin C has been linked to the prevention of high cholesterol and heart disease.

Don’t skip the seeds!

 Pumpkin seeds, also known as “pepita seeds”, are high in fiber and a good source of protein, healthy fats, zinc, and more vitamins and minerals. Next time your kids carve their pumpkins don’t forget to save the seeds for roasting and snacking!

Now that you know how healthy real pumpkin can be, here is a fun snack to introduce your kids to eating this colorful gourd!

No-Bake Pumpkin Chocolate Chip Granola Bars

(Adapted from therealfoodrds.com)

Prep Time: 10 mins      Total Time: 10 mins     Yield: 8 Granola Bars

Ingredients:

-          2 cups of “old fashion” rolled oats

-          1/3 cup of canned pumpkin puree (not canned pumpkin pie mix)

-          ¼ cup nut or seed butter of your choice (peanut butter, almond butter, sunflower seed butter etc)

-          3 Tbsp. pure maple syrup

-          1 tsp. pumpkin pie spice

-          ½ tsp. pure vanilla extract

-          ¼ cup chopped unsalted pumpkin seeds (can use pecans, sunflower seeds, etc.)

-          ¼ cup mini chocolate chips

Instructions:

In a blender or food processor, combine the oats, pumpkin puree, nut or seed butter, maple syrup, pumpkin pie spice, and vanilla extract. Pulse on low for a few seconds, scraping the sides as needed. Process just until mixed, you want some of the oats to remain whole. Transfer the pat mixture to a bowl and fold in the pumpkin seeds (or other seed/nut of choice) and chocolate chips.

3.     Line a 9 x 5 inch loaf pan with plastic wrap or parchment paper. Lay the mixture into the loaf pan, spreading it out as you go, and pressing down very firmly. Place in the freezer for 30 minutes before slicing into 8 bars or 10 squares.  Store in airtight container in the fridge and enjoy for breakfast or a snack!
  

Note: Invite your kids to help measure the ingredients and have a taste test of some of the ingredients (oats, pumpkin, nut or seed butter, maple syrup, pumpkin seeds) before it is put into the food processor so that they know what they taste like separately and together at the end.

CINNAMON SUGAR PUMPKIN SEEDS PACK A HEALTHY PUNCH

Like other seeds, pumpkin seeds are packed with healthy nutrients and are a great treat to satisfy your crunchy cravings. Pumpkin seeds are a good source of magnesium which is important for bone formation, omega 3 fatty acids that aid in maintaining good heart health, antioxidants which can help reduce inflammation and fiber that can help maintain a healthy weight by keeping you feeling fuller longer. Here are some easy ways to make these seeds just a little tastier!

 

                            Cinnamon Sugar Pumpkin Seeds

4 servings

                                        

                               Ingredients

                 2 tbsp. butter                                2 c. pumpkin seeds

                1 tsp. cinnamon                            2 tbsp. sugar

                                Directions:

            Preheat oven to 350° F. As the oven heats, melt butter in the microwave in 20-second                    intervals  until it's fully melted.  Scoop out the seeds from the pumpkin, rinse and dry.                    Toss pumpkin seeds in the melted butter  to  coat them, then toss with cinnamon and                     sugar. Spread the seeds out on a parchment-lined  baking  sheet and roast for 25 to 27                     minutes, or until lightly golden.

 

                Nutrition Facts per serving: 395 calories, 13g carbohydrates, 34g fat, 46mg sodium, 7g sugar

What Did Johnny Appleseed Know About Apples?

 Maybe Johhny Appleseed knew more than we did about the benefits of apples. Eating fresh apples has always been good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. 

WHOLE-BODY HEALTH BENEFITS

Eating apples are believed to lower blood cholesterol, improve bowel function and reduce the risk of stroke, prostate cancer, type II diabetes and asthma. The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit. A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of heart disease, stroke, prostate cancer, type II diabetes and asthma. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. 

CANCER PREVENTION

Over the past four years, apple consumption has been linked with reduced cancer risk in several studies.In an article from the American Institute for Cancer Research (December 2019), it indicates that the fiber found in apples can combine with the healthy bacteria in the stomach to reduce the risk of cancer. The types of cancer reduction with apples included breast, digestive (colon, esophageal, mouth), and certain types of lung cancer.  A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent. 

So there you have it! An apple a day may be old advice but it sounds like advise worth following.

Caffeine is All the Buzz

 

Caffeine is a simple word but largely complex substance. It comes naturally from plants and has the ability to stimulate the central nervous system while acting as a diuretic. A diuretic rids the body of salt and water through urination. 

We often forget that caffeine doesn’t just mean coffee. Though often associated as the main source of fuel for those early risers, caffeine can be found in all different food and beverage sources that may be unknown by some. Caffeine can be found in energy drinks, soda, tea, chocolate, and more.

 Caffeine is often consumed as a way to boost energy levels, and effects can last from six to twelve hours after consumption. Peak performance of caffeine occurs after one hour of consuming the substance. The Food and Drug Administration (FDA) recommends that you should consume no more than 400 mg of caffeine a day. This is equivalent to about 4 cups of coffee a day. Refer to the table on the following page to review typical caffeine levels of popular food and beverage items. The American Heart Association suggests that moderate coffee drinking, 200mg or less, has less heart related risk factors.  

 

Side effects of caffeine include

1.     Restlessness

2.     Dehydration

3.     Dizziness

4.     Shakiness

5.     Rapid heart rate

 

Avoid caffeine intake When:

1.     You are taking certain medications – it can interact with the drug

2.     You have trouble sleeping – try to consume caffeine no sooner than ten to twelve hours before you are going to sleep

3.     You are prone to stomach ulcers

4.     You suffer from migraines or high blood pressure

5.     You are pregnant

 

Trivia: Is caffeine withdrawal real?

Yes, when you have caffeine regularly for a long period of time, it can cause a physical dependence and you can experience withdrawal without it = headaches, irritability, difficulty concentrating.

 

Be MINDFUL of your caffeine intake! You don’t have to stop drinking caffeine but make sure to be aware of how much you are drinking, what food or drinks contain caffeine, and not to exceed recommended daily intakes.

 

 

 

Levels of caffeine of Food and Beverages

 

Type	Serving	Caffeine Level
Coffee A.     Decaf B.     Light Roast C.     Dark Roast D.    Espresso	A.     8 ounce (1 cup) B.     8 ounce (1 cup) C.     8 ounce (1 cup) D.    1 shot (2 ounces)	A.     2 - 15 mg B.     100 - 110 mg C.     80- 90 mg D.    60-75 mg
Cola	A.     20 ounce bottle B.     2 liter bottle	A.     ~ 75 mg B.     ~ 225 mg
Energy drink	A.     8 ounce (1 cup) B.     1 can (16 ounce)	A.     70 – 100 mg B.     140 – 200 mg
Tea	8 ounce (1 cup)	14 – 60 mg
Dark Chocolate	6 squares  (1ounce)	20 mg
Pain Relief Medication	1 dose (2 tablets)	Up to 130 mg
Diet Pills (Leptiburn, Dexatrim, Estrin D, etc.)	1 dose (2 tablets)	25 – 300 mg

 

 

 

 

 

 

 

 

 

 

 

 

 

References:

 

1.      Consumer Health: Caffeine and blood pressure. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/consumer-health-caffeine-and-blood-pressure/. Accessed October 27, 2019.

 

2.      Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678. Published March 8, 2017. Accessed October 27, 2019.

 

3.      Caffeine. MedlinePlus. https://medlineplus.gov/caffeine.html. Published April 30, 2019. Accessed October 27, 2019.

 

4.      Gavin ML, ed. Caffeine (for Teens). KidsHealth. https://kidshealth.org/en/teens/caffeine.html. Published September 2014. Accessed October 27, 2019.

 

5.      Caffeine & Sleep Problems. National Sleep Foundation. https://www.sleepfoundation.org/articles/caffeine-and-sleep. Accessed November 3, 2019.

 

6.      Caffeine and Heart Disease. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease. Accessed November 3, 2019.

 

7.      Kallmayer T. Caffeine Diet: Weight Loss Booster? Caffeine Informer. https://www.caffeineinformer.com/caffeine-diet-weight-loss-booster. Accessed November 3, 2019.