Why fats are important to your body?
Fats have been demonized for the longest time.
Even today, thousands of individuals and sources demonize the poor nutrient and suggest that we should cut all fat from our diet. While many assume that fat makes you fat, or that fat is “unhealthy”, this couldn’t be further from the truth. However, there is an important distinction that must be made in order to understand what types of fat are good for you, and what fats aren’t…
But, the truth is, mounting evidence suggests that fats are integral for our health and wellbeing. Plus, it is part of our human Macronutrients – Proteins, Carbohydrates, and FATS!
What Are Dietary Fats?
Dietary fats are organic molecules made of carbon and hydrogen atoms. Depending on their structure, fats come in three categories – saturated, monounsaturated, and polyunsaturated.
Based on that, fats can have different effects within our body. As far as the health effect of fats goes, researchers have come up with a general rule of thumb:
If a fat comes from unprocessed food (fatty fish, avocado, etc.), then its effects are mostly good. If the fat comes from processed goods (potato chips, cookies, etc.), then it’s best to limit them.
Pretty Simple, Right.
Now that we have a basic understanding of fats, let’s take a look at what they do for us.
Why Fats Are Critical
Fats are vital to our health and wellbeing. Some of their functions include:
● They aid the production of hormones, enzymes, and cells;
● They help the body absorb vitamins A,D,E,K
● They maintain our brain health;
● They are vital for our cardiovascular system;
● They support our metabolism;
● They keep us full after meals and prevent us from overeating.
● They are our body’s 2nd energy source after Carbohydrates (long distance runners, marathoners, triathlon runners all use fats)
Some research even proves that getting enough dietary fats is vital for our mental health, and it can help treat and prevent depression. Hence Essential Fatty Acids are on every protocol I make for overall general health, let alone the amazing health benefits in general.
So, what can be classified as good fat? Monounsaturated, and polyunsaturated fats are generally all acceptable options if they derive from whole, natural food sources and oils.
1. Monounsaturated fats: avocado, olive oil, nuts, seeds;
2. Polyunsaturated fats: meat, poultry, fish, seafood, eggs.
OK, so what are examples of bad fats? No matter what diet you follow, you want to avoid processed foods and trans fats at all costs. These are the unhealthy fats that are largely correlated with diseases, cancers, poor health markers, obesity, etc.
Note: Saturated fats can pose some benefits, but when used in moderation, excess can cause inflammation and may raise cholesterol.
1. Trans fat: junk food like cookies, fast food, and low-grade oil like canola or sunflower oil.
2. Saturated fats: butter, cheese, coconut oil, etc;
How to Get More Fats In Your Diet
Here are some of the healthiest fat sources you should add to your grocery list:
● Fatty fish, which is also vital because it provides us with the much needed omega-3 fatty acids;
● Whole eggs;
● Olives and extra virgin olive oil;
● Coconut and coconut oils;
● Seeds and nuts;
● Full-fat yogurt;
● Dark chocolate.
If you’re looking to kickstart your diet on a healthier path, use this knowledge to start choosing healthier alternatives.
Fat isn’t universally bad, it’s about making smarter choices and becoming more informed!
Why You Shouldn’t Avoid Strength Training While Losing Weight
There is a huge misconception that you shouldn’t lift weights when going through a weight loss phase. Not only is it believed to stunt your results, but it’s actually thought to be counterproductive.
This couldn’t be further from the truth.
Strength training/weight lifting can be greatly beneficial for fat loss.
Why? Because it builds up lean muscle, increases the Basal Metabolic Rate (BMR), and increases the speed of your metabolism.
It is agreed that cardiovascular exercise is probably a better candidate for general caloric expenditure during the workout – the keyword here being ‘during’. Strength training is universally more effective at burning total calories and fat overall.
Let me explain… By increasing muscle mass, you increase the BMR. In its simplest terms, a higher BMR equates to more calories being burned in the space of 24-48 hours.
Why is this beneficial for weight loss?
Through building lean muscle and increasing your BMR, you inevitably burn more calories at rest throughout the day AND increase your overall caloric deficit – a necessity for weight loss. This is what is known as Excess Post-Exercise Oxygen Consumption (EPOC).
Still not fully understanding?
During an aerobic, cardiovascular workout, it’s widely accepted that more calories are burned than during a typical strength training workout of the same duration. The distinction? While you may certainly be losing weight, you’re also losing a proportionate amount of muscle at the same time. Additionally, it can also slow down your metabolism rather than speed it up. this is a detriment if you’re trying to lose weight.
Here’s the answer: Increase the intensity and begin to implement a consistent strength training regimen consisting of weight-bearing exercises in conjunction with aerobic activity. This is the optimal weight loss plan.
Oh, and don’t forget to hone in on your diet as well!
For more information on sports nutrition contact Sarah today!
Registered Holistic Nutrition Practitioner, RHNP
Registered Holistic Nutrition Counsellor, RHNC
Sports Nutrition Specialist
Tips To Improve Gut Health
Have you experienced persistent symptoms like bloating, diarrhea, abdominal pain and acid reflux? Were you able to identify the reason for these recurring symptoms? A variety of organisms like fungi, bacteria, viruses and other microbes reside inside a human’s gastrointestinal tract, also known as the ‘gut’. The majority of these live inside the large intestine and are also responsible for the effective functioning of the immune system.
Around 300 to 500 different species of bacteria reside in our digestive tract. Many studies have shown that an imbalance between these microorganisms can be associated with poor immunity, type 2 diabetes, anxiety, and more.
Here is a list of day-to-day actions you can take to improve your gut health:
Consume a healthy diet
A balanced diet is critical for a healthy living. Your diet should consist of vegetables, fruits, proteins, fats and fibers. Plant-based and high fiber diets promote the growth of healthy bacteria in your gut. Seeds, legumes and nuts are also beneficial for the overall health of the digestive tract.
Avoid carbonated drinks
Carbonated drinks have high sugar content that harms microbial health. The acid in carbonated drinks also encourages the growth of harmful bacteria that cause stomachaches and diarrhea.
Stress and anxiety are one of the biggest killers of good gut bacteria. Are you consistently under tight deadlines at work? Are you a working mom or dad struggling
to juggle both a career and a family? Try pinpointing one or two things that really cause your head to spin and write them down. Then make it a priority to unwind by making one or more of the following lifestyle modifications. Remember, de-stressing looks different for everyone!
Try Meditation, breathing exercises, silencing your phone, treating yourself to a massage, go for a walk in nature, read, get creative.
The human body is made up of more than 60% of water. A person should drink at least 8 to 10 glasses of water daily. Water keeps the right balance of healthy bacteria in the digestive tract and protects the mucous lining of the gut. H20 flushes out the body’s toxins and bad bacteria while helping you stay full longer, promoting mental clarity and digestive regularity, and providing your skin with a healthy glow! And while
you’ve likely been told to drink about eight glasses of water daily, bio-individuality is key when it comes to proper hydration!
Eating slowly and chewing food properly improves the absorption of nutrients. This aids in the process of digestion too. It also assists in reducing stomach aches and acid reflux.
Get uninterrupted sleep
In Ayurveda, getting a good night’s sleep is crucial to maintaining optimal gut health. When we sleep, we enter the rest and digest state. Remember, the basis of good health is our ability to digest food as well as emotions. Giving your body time to rest will ensure that your digestive and nervous systems have time to recharge for the next day.
Take Prebiotics and Probiotics
Prebiotics enhance your gut flora by improving digestion, nourishing good bacteria, reducing inflammation, supporting immune function, improving cholesterol levels, promoting hormonal balance, and lowering the risk of weight gain, obesity,
and cardiovascular disease.
The benefit of prebiotics is that they are plentiful in food, so you don’t need to add another supplement to your diet!
Identify food Intolerance’s
Some people can be intolerant to certain food items. The symptoms of food intolerance can include diarrhea and/or constipation, bloat, gas, abdominal pain and acid reflux. If these symptoms persist, a person should consult a general practitioner and after blood test results these food items should be removed from their diet. Working with a Nutrition Professional will help with the elimination process and making sure you still receive the proper nutrients your body needs through diet.
Movement supports digestion by increasing blood flow and stimulating the bowels. Have you ever had to hustle to the bathroom during or after certain exercises? There’s a reason for that! Moving for just thirty minutes a day five times a week
can improve your gut and overall health. In fact, there are specific exercises you can do to support your microbiome, including yoga, tai chi, and aerobic activities. Certain yoga poses, including seated spinal twist, cat-cow, and child’s pose, focus on stretching, lengthening your abs, and breathing. Plus, taking long, deep breaths in any position helps stimulate your digestive tract.
The community of microorganisms that lives inside the digestive tract all have impact on how the body and brain works. With simple changes to our gut health we can enjoy a happier mind set, enhanced immunity, decreased risk of developing neurological diseases, and even lose weight.
Now that we in Canada are well into the winter months, I want to talk about Seasonal Affective Disorder (SAD), which affects approximately 15% of Canadians who will report at least a mild case of SAD in their lifetime. While 2-3% will report serious cases. People with a family history of any form of depression may also be at risk of developing SAD.
Seasonal Affective Disorder is when individuals become more depressed in the winter months, when the days are shorter and darker. Women are more likely to suffer from SAD than are men. These symptoms go beyond the “winter blues”. Those who suffer with this type depression lose their energy, suffer anxiety attacks, withdrawal from family/ friends, irritability, trouble focusing and decision making, gain weight as a result of craving the wrong foods, sleep too much, and have a reduced sex drive.
Foods greatly influence the brains behavior. A poor diet, especially one with a lot of junk food, is a common cause of depression. The levels of brain chemicals called neurotransmitters, which regulate our behavior, are controlled by what we eat, and neurotransmitters are closely linked to our mood.
When doing research into SAD, its was very upsetting to see little to no mention of Nutritional therapy to help treat this disorder. Rather it was prescribed anxiety and depression medications. This my be needed for server cases, but as always, medications do not fix the root cause of the problem, rather they are band-aids for symptoms. Treating the underlying cause will still only help relieve the symptoms and disorder in the long run.
When the brain produces serotonin, tension is eased and we are more upbeat. Serotonin also plays a roll in mood, sleep, and appetite. Low levels can cause anxiety, depression, and insomnia. When the brain produces dopamine or norepinephrine, we tend to think and act more quickly and are generally more alert.
The substance that processes serotonin is an amino acid called tryptophan. Consuming tryptophan converts into 5-HTP, then converts again in the brain to serotonin (and is then converted once again into melatonin, which helps you sleep). Without this essential amino acid, the process cannot be made. Consuming foods such as tuna, salmon, turkey, chicken, oats, cheese, nuts, seeds, yogurt, etc, will help you get your daily intake of tryptophan, or you can purchase it as a supplement.
Essential Nutrients To help with Depression and SAD
1. Essential Fatty acids are also vital for your brain as it aids in the transmission of nerve impulses, therefore having well functioning neurotransmitters. They also work with hormone production and functioning. Aim for at least 1000mg EPA/DHA.
2. The B vitamins are necessary for the normal functioning of the bran ad nervous system. The B vitamins work together as your anti-stress and energy vitamins. Unless you are deficient in a specific B vitamin (after verifying with blood work, not self diagnosing), a B complex is more efficient as all the B vitamins work with each other.
3. Zinc is essential for the body overall. But it is found that people with depression are deficient with this mineral. 25-50mg daily during the winter months (cold and flu season)
4. Magnesium is effective for treatment of depression and anxiety as it has a calming effect on the body, and it is needed for the nervous system. The RDA is 400mg a day.
5. Vitamin D is actually a hormone that regulates the adrenal glands, among other things. Sufficient intake of this essential vitamin can result in an improved mood, increased energy and bone health, and decreased feelings of stress, especially those suffering from depression and SAD. At least 2000IU are recommended during the winter months to treat this disorder.
**NOTE: high doses of vitamin D causes toxicity, the best way to check you levels for adequate dosage is to get your blood work done**
Getting outside in the fresh air and in sunshine when it is available should be top priority. As someone who also is greatly affected by the weather and SAD, I know this is easier said than done. But it is only going to benefit you in the end. Bundle up, grab a hot tea and take a 20 min walk. Engage in some self care by mediating, exercising regularly, stretching and doing yoga, cuddling with a pet, giving a loved one a call, and taking a nice relaxing bath.
Always remember, if your depression or SAD becomes too much to reach out to a family member or friend to talk. Or call a helpline.
I am even offering my own ear to anyone in need.
You are never alone
Please seek medical attention if you feel you are depressed and/or experiencing any SAD symptoms.
This 30 Day Value Packed Program is for Nutrition Newbies and those who are sick of Yo-Yo Diets! Plus those who just want to just get their health on track.
Trying to get fit and healthy, but struggling to stay motivated?
The reason that all the “quick fixes” you’ve tried in the past didn’t work is because you can’t turn a quick fix into a lasting fix.
I know exactly how it feels working so hard to reach health goals. I have been there! I have achieved a 78lb weight loss and I have maintained it over 9 years! Which has motivated me to become a runner, obstacle course racer, personal trainer, nutrition practitioner, and health enthusiast.
Lasting weight loss requires a different approach… one that is effective AND sustainable
In this Program You Will …
1. Learn how and what to eat to fuel your body optimally.
2. Achieve and learn to Maintain a healthy body weight.
3. Learn to better manage pre-existing heath conditions such as diabetes, chronic inflammation, Digestive disorders , and much more.
4. Break Up with Diets and Unnecessary food rules.
5. Learn to set long and short term goals for your health and well-being
If your ready to stop looking for the next magic pill, and you are ready to make REAL health changes, Contact Sarah Today.
Registered Holistic Nutrition Practitioner, RHNP
Registered Holistic Nutrition Counsellor, RHNC
Sports Nutrition Specialist
Plant Based Diet Certification
Stress and Anxiety Management Certification
How Does Exercise Improve Mental Health?
Fascinated by the mental health advantages of exercise? Or how exercise can reduce anxiety or depression? Exercise releases chemical substances such as endorphins and serotonin which improve your mood. Studies show that it can reduce feelings of depression or isolation and help in the recovery of other mental health problems.
But what is good mental health? Good mental health is a state of wellbeing where an individual realizes their own potential, is able to maintain relationships and has control of all of their emotions and actions. The sense of having a purpose, goals and adding value to each of these things are all signs of good mental health.
Below are five ways through which exercise or physical activity improves mental health:
1. Being A Mood Booster;
2. Decreasing Stress;
3. Increasing Self-Esteem And Self-Confidence;
4. Improving Sleep;
5. Forming New Brain Cells.
1. Being A Mood Booster
Exercise is a mood booster that reduces both depression and anxiety symptoms. Physical activity increases endorphin levels, the powerful “feel good” chemical that produces a feeling of joy and euphoria in the body. That’s the reason why some people like to perform exercise when they feel stressed.
2. Decreasing Stress
Physical activity, such as exercise, stimulates the sympathetic nervous system’s function that increases the overall capacity of the body to respond to stress. As mentioned above, exercise produces endorphins (natural painkillers of the body) that reduce stress naturally. Exercise also improves our sleep, which consequently reduces stress. Meditation, massage therapy, deep breathing and acupuncture are other forms of physical activity with similar benefits.
3. Increasing Self-Esteem And Self-Confidence
Doing physical activities will cumulatively lead to a whopping increase of self-esteem — and self-confidence along with it! Weight loss or body toning from these activities may allow you to get better-fitting clothes, a slimmer physique or the opportunity to climb a hill without getting winded. Being able to strengthen the body as well as the mind is one of the many advantages of physical exercise.
A useful way to approach exercise is to set goals. When someone performs exercise they will have an underlying end goal; it may be to lose weight, be more active, reduce stress or any other fitness goal. Completing the goal leads to a feeling of accomplishment and leads to a confidence boost. Studies show that a physically fit person is more confident than someone who has not achieved their desired fitness level.
4. Improving Sleep
If you have trouble having a good night’s sleep, then exercise can help. Physical activity raises the body’s temperature and can have relaxing effects on the mind, resulting in better sleep.
5. Forming New Brain Cells
Studies show that aerobic exercise helps generate new brain cells — a process called neurogenesis — and improves overall brain efficiency. It also prevents memory loss and cognitive impairment by reinforcing the hippocampus (the brain’s portion responsible for memory and learning). Moreover, exercise pumps blood to the brain so you can think more clearly. It is then clear to see that moderate physical activity is beneficial for us all.
After reading the above article, you should be able to conclude that exercise has many benefits, and we can use it to have better physical and mental health. Health specialists recommend 30 minutes of moderate physical activity four times a week. Some suggest that walking is best among all exercises as it is suitable for all age groups. However, you can choose other workouts that work better for your needs and interests. It may take some time to find the right exercise for you, but it will be worth it for your mental health once you do!
Be sure to talk to your medical professional before starting a new exercise program.
WHAT IS A REGISTERED HOLISTIC NUTRITION PRACTITIONER, RHNP, RHNC? AND WHAT DO THEY DO?
Holistic simply means “treating the body as a whole”. Holistic nutrition is an integrative way of looking at the food we eat and the way it nourishes our bodies. It goes beyond calorie counting by examining each individual organ system in depth, and aims for a healthy balance in all areas of life. Besides food, holistic nutrition also incorporates aspects around sleep, toxicity, sunlight, water, air, exercise, lifestyle, mental health, and stress. We look at optimizing digestion and boosting energy levels.
Holistic nutrition is personalized. Everybody is at a different level and has different needs. A full assessment will uncover any nutrient deficiencies, food preferences, and lifestyle challenges. Then, a personalized course of action is developed to ensure your success. Through holistic nutrition you can establish a lifelong, sustainable, and healthy relationship with food.
What is included with Nutrition Counselling?
Initial Consultation(1h) – Includes a complete health history
Bi- Weekly Check in’s (30min) to address any questions or concerns.
Meal Plans & Meal Log Reviews
Guidance, Education, and Support throughout your journey
Supplements and Lifestyle Recommendations
Normalizing and maintaining your body weight
Articles and Handouts
Digging deep into your relationship with food
Nutritional Support is Provided to Help With:
Food Allergies / Sensitivities
Celiac / Gluten Intolerance
Blood sugar imbalance / Diabetes
Migraines / Headaches
Menopause / PMS
General nutritional optimization
If your ready to make a Life changing commitment to live an Optimal life, and to Discover a Better You
Now Taking New Clients
Contact Sarah today!
Registered Holistic Nutrition Practitioner, RHNP
Registered Holistic Nutrition Counsellor, RHNC
Sports Nutrition Specialist
Plant Based Diet Specialist
It is that time of year again. I have already received several messages, along with many people coming into the store (or calling) to see if we carry the magical weight loss supplement they just saw on tv.
That’s right, its New Year Resolution time!
Now don’t get me wrong, I am all for setting new goals for the year and making commitments to oneself to improve their life or overall health. Heck, I myself got some pretty awesome goals lined up too!
But I have been in this “Resolution” industry for quite some time now. If it wasn’t as a Personal Trainer just staring at the door to open as people flood in to get their gym memberships and sign up to work with a trainer, it is as a Nutrition Practitioner having people emailing or calling me saying over and over that they want to lose weight. Yet in both industries the same things happen, 1-2 months in they quit. Goals are out the window, and they are back to their same old habits they came in with.
Did you know in a new poll of 2,000 Americans, it found that it takes just 32 days for the average person to break their resolution(s) — but 68% report giving up their resolutions even sooner than that.
Why you ask? About 35% of participants who failed their New Year’s Resolutions said they had unrealistic goals. There is the 33% of participants who failed didn’t keep track of their progress. And 23% forgot about their resolutions. Eating healthier and exercising are the top resolutions people set for themselves. These are awesome goals to have and they will greatly improve your health, obviously. But people go about it all wrong.
The main strike they have before they even start is following the next internet sensation of a diet, or whatever is the popular way on tiktok. The internet is filled with FAD DIETS promising quick and easy weight loss, of course they leave out to incorporate healthy eating and exercise. Let alone they are NOT maintainable for a long period of time. Usually because they are so low calorie, or they tell you to avoid every food group there is making you feel tired and sluggish as you are craving that doughnut that is sitting on the table in the office. Do you really want to struggle and deprive yourself for the rest of your life? Are you going to miss every birthday, celebration, holiday? Come on now, obviously you won’t!
I want you to ask yourself these questions.
If these magic pills worked, why doesn’t everyone take them? And why is obesity still one of the top chronic diseases? …….
Let that sit.
Of course, those FAD diets never tell you to focus on your relationship with food, your lifestyle, or examine your “why” behind your eating patterns. None even suggest there is an underlining health condition that needs to be addressed first, both physical and mental. Topics like these are the real reasons behind what makes or breaks your “diet”.
Don’t get me started on how many people come to me wanting to lose 5-10lbs a week for the next 3 months! **Insert Face palm** But did you know people who lose 1-2lbs a week are more successful at keeping it off, PERMINITLY!
Listen, if there’s one thing I want you to get out of this rant, is that in order to make TRUE and PERMINATE lifestyle changes you need to not just focus on cutting food out and depriving yourself, but rather learn how food is working in your body and what it actually does for you. Yes, restricting your calories will help you lose weight, but too low calories will also leave you tired, irritable, depressed, slow down your metabolism, throw off your hormones, constipation, cognitive decline, nutrient deficiencies, headaches, and may reduce fertility, just to name a few. Are you willing to risk all this because you want impractical weight loss, right now?
With the proper knowledge and the motivation, you can do anything you put your mind to. Sure, some people need some assistance and guidance. There is a lot of information out there on the good ol’ inter-web and it can get very confusing. And there is absolutely nothing wrong with people reaching out for help. In fact I give those people so much respect. This is a journey that can be conquered, I am even proof of that, I myself was not the fit active kid in school, I was very much overweight. I put the work in to lose 80lbs myself, and kept it off for 10+ years. So believe me, if I can so can you.
My journey fueled my passion for fitness and nutrition, hence I became a Personal Trainer and a Nutrition Practitioner. Believe and trust in the process and you will reach your goal. It wont happen overnight, it wont be as easy as taking a pill or a special drink, or a magical wrap.
If you need that support and guidance, don’t be ashamed, or embarrassed. I am here to help. To motivate, educate, and to support you. Sometimes we all need a hand to hold. Believe in yourself and you can crush your goals, I know you can.
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There really are no Excuses why your health shouldn’t be top priority. If you are ready to Discovery A Better You, and Start making changes that will last a lifetime, Contact Sarah today!
Are You Tired of …
🍊Feeling Tired / Low Energy
🍊Experiencing Bloat, Gas, Discomfort
🍊Suffering from Food Allergies/ Sensitivities
🍊Fad & Unrealistic Diets
🍊Being Groggy from Lack of Sleep
🍊Stress / Anxiety
🍊Being Haunted by Health Concerns
🍊And Just want to Overall Improve Your Health And Wellness
Contact Sarah for a FREE 15min Discovery Call 📱And see what she can do for you.
So I was reading a fitness magazine when I came across this little blurb about how there is a rise of “Anti Diet Dieticians”.
This may be interesting I thought to myself.
So basically these dieticians align themselves with the Health at Every Size Approach and is a Contributing to “balance eating, “life-enhancing movement” and weight inclusivity”.
So what do they do?
Like all other dietitians they’re all about nutritional guidance but instead of telling you foods to eat or not to eat they focus on helping you get back in touch with biological cues, example the same to your body when it’s hungry.
Why is this a new thing?!? And is that not Intuitive Eating? Or Mindfulness when it comes to your food?
Something I have been teaching and working with ALL my clients with rather then relaying on calorie counting or extensive meal planning (because honestly who has time for that?!).
Wow…. Never know I was part of a movement.
But honestly, your body knows best.
Always has, and always will.
Do you suffer from food allergies?
After you eat do you feel bloated, gassy, tired, lethargic, get headaches, have constipation or diarrhea, changes in mood, rashes, pain, or anxiety?
It is very possible you my have a allergy or sensitivity to the foods you are eating. I myself have food I am allergic to: wheat (celiac disease) , dairy, soy, and eggs. This picture (left) was taken the morning I was cross contaminated, and (right) 24h later. Even though it can take up to a week for the bloat to completely go away.
A allergy is a inappropriate response by the body’s immune system. Substances that provoke allergy responses are called allergens. Emotional factors such as stress and anger May aggravate allergies, especially if the immune system is not functioning properly.
Allergies can also be inherited from your parents, it is statistically likely that 1 in 3 children will have allergies if one parent does. If both parents have allergies the chances that turned children will have them also raises the 7 in 10. Some of the most common allergic foods are wheat, milk, eggs, corn, shellfish, soy, nuts, chocolate, Ect.
A person with food intolerance is unable to digest and process food correctly, usually due to the lack of a certain enzyme or enzymes. A food allergy occurs when a person’s immune system generates an antibody response to the ingested food.
Currently the only way to deal with food allergies is to avoid foods that trigger reactions. If you suspect a food allergy you can try an elimination diet. Removing all food of suspected allergy from your diet for 2 weeks, and then reintroducing each food one at a time per week. If you find your symptoms are returning then you know that food causes of an allergic reaction.
If you need help with an Elimination diet or how to adapt to a new lifestyle with an allergy or sensitivity, feel free to contact me.