I am so pleased to have Annette Hottenstein, RDN, CLT on my blog today. Annette is a fellow Registered Dietitian Nutritionist (RDN), Certified Leap Therapist (CLT), and food scientist from Baltimore County, MD. She is the co-founder of Food Sensitivity Solutions™, your one stop shop for good food sensitivity testing, education and support. Continue reading to learn more about her food sensitivity suggestions and more!
What inspired you to become a registered dietitian?
I’m in love with food, both eating and cooking. In fact, my memories are catalogued by eating occasions. For instance, I could probably describe what I ate on vacation 10 years ago but could not reminder where I stayed! Here’s what my 18 year old brain was thinking when I chose dietetics as a major at Penn State: I could major in eating and food! Also, both of my parents were obese and I saw the negative impact it had on their lives. In some ways, I chose to study nutrition so I could break out of the cycle of unhealthy eating and save myself from their fate and also help them in the process.
But what inspired me to be a registered dietitian also led me astray from the field. I completed my dietetic internship in the mid-1990s, mostly in a clinical setting. I was disappointed that food was treated very clinically with little emphasis on taste and enjoyment. After my internship, I decided to pursue a career in food science and worked in corporate R&D for 15 years. I really did enjoy my job for many years until something in me changed – – I personally started feeding my body healthier foods and rediscovered the relationship between food and health. I began to have a conscious about the types of foods I was working to develop and my enthusiasm for my job was waning fast. I was ready to get back to my nutrition roots,so here I am today!
What is your own personal nutrition philosophy?
When I worked in the food industry, I had the opinion that all foods fit in moderation (including Pop Tarts, yuck!). My newer nutrition philosophy is to eat all real foods in moderation. By real food, I mean minimally processed, whole nutritious foods. I’ve come to the realization that some foods are not really food at all! The more I work with food sensitivity patients, the more I see firsthand how added ingredients such as food colors can wreak havoc on our bodies. I personally do not follow a plant-based diet but I did several years ago for about 6 months. Plant-based diets are great for the environment and one’s health but it’s hard for me to get the rest of my family on board. I believe that there are many dietary patterns that can work…the common thread that all healthy diets have in common is limiting processed junk and added sugars.
Tell us about your new business venture, Food Sensitivity Solutions?
Food Sensitivity Solutions is a business venture that I recently started with my partner, Erin Peisach, RDN, CLT. We offer food sensitivity testing, counseling and support and have a user friendly website and online membership portal which allows our patients to have everything they need to have the greatest chance of success. Food sensitivities are a dose-dependent, delayed immune response to food and are more challenging to pinpoint than food allergies. It is estimated that 10-20% of the population suffer from food sensitivities which can cause a wide range of symptoms including IBS, fibromyalgia, and migraines, autoimmune diseases, skin rashes, sinus issues, and many more. We used a blood test called MRT (Mediator Release Testing) to identify food sensitivities. We make things really simple: clients order their testing kit online and return completed bloodwork using a FREE overnight shipping label. Results are available within 1 week and then an appointment is scheduled to go over results and plan dietary therapy. Our appointments are virtual which is really helpful for those living in remote areas who might not normally have access to our services.
What tips do you have for people suffering from food sensitivities?
First, I would say you need to do some self-reflection and identify the problem. I think that so many people walk around sick all the time that they forget what feeling healthy is like. Here are just a few clues that you might be suffering from a food sensitivity:
-You suffer from gastrointestinal symptoms or have a medical diagnosis of Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Chronic Constipation, Crohn’s Disease, Ulcerative Colitis, Celiac Disease
-You suffer from chronic migraines or headaches
-You suffer from an autoimmune disease like Multiple Sclerosis, Hashimoto’s or Grave’s disease, Lupus, Fibromyalgia, Psoriasis, etc.
-You experience year-round, severe allergies with symptoms like chronic sinusitis, rhinitis, hives, itchy skin, watery eyes, asthma etc.
-You have skin issues like acne, eczema, dermatitis, rosacea
-You suffer from mood disorders like anxiety, depression, ADD/ADHD or experience other neurological issues like brain fog, poor memory, or difficulty sleeping
-You experience chronic fatigue, poor energy levels, and/or chronic pain
If you are suffering from any of these ailments, then think hard about how these things are negatively affecting your life and how much money might be going out the door with medications and doctor visits. You can also take this symptom survey to see how much food sensitivities might be affecting you.
Please tell us some of your favorite plant-based foods that you simply can’t live without.
Red bell pepper strips dipped in hummus
My morning oatmeal made with almond/coconut milk, raisins, cinnamon & nuts
Annette shared her favorite plant-based recipe. I can’t wait to give this a try!
This soup hits the spot on a cold day. This vegetarian recipe is packed with protein and fiber, is easy to assemble and has no added fat. A splash of balsamic vinegar enhances the flavor.
Ingredients
Scale
10 cups low sodium vegetable broth
2, 14.5 ounce cans of diced tomatoes
1.5 cups dried lentils, rinsed and sorted
1 cup uncooked long grain brown rice
3 large carrots, peeled and diced
1 cup chopped onion
3/4 cup chopped celery
2 cloves garlic, minced
2 bay leaves
1 teaspoon Italian seasoning
1/3 cup chopped fresh parsley
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon ground pepper
Instructions
Bring broth to boil in a large soup pot. Add next 9 ingredients; stir well.
Bring to a boil; cover, heat reduce to low, and simmer for 45 minutes.
Stir in parsley, vinegar, salt and pepper. Adjust seasoning level to taste. Discard bay leaves.
Notes
Nutrition per serving (without cheese): 166 calories, 35 g carbohydrate, 0 g fat, 8 g protein, 423 mg sodium
