Whether you are competing or just enjoying the exercise, allergens can sometimes sneak into play, but don't let them stop you from one of enjoying your favorite pastime!

I have been involved in competitive swimming since I was 8 years old and have been in love with the sport ever since. It can get complicated with food allergies, it hasn't stopped me from doing what I love.

I have played competitive sports my entire life, all while managing severe food allergies to dairy, eggs, peanuts, tree nuts, and legumes. Even though I spent hours and hours with my teammates working out and practicing, it still was nerve-racking for me to reveal my food allergies to them.

Basketball is my sport, so I play it every chance I get. I have played in several different recreational leagues, my middle school team and five years with a travel team. I plan on continuing the sport whenever I get a chance to play. One year, before one of my Nutcracker performances, my mom gave me a giant version of one of my favorite candies to celebrate.

A couple of bites in, I started to have an allergic reaction. I started competitive Irish step dancing at the age of four and soccer at the age of five.

From the beginning, my parents and I knew that dealing with my allergy, while still having a good time, would be tough, but we would find a way to successfully manage being in a group setting. I started taekwondo 10 years ago, and currently, I am a Team USA national team member competing in recognized and freestyle Poomsae discipline.

Food allergies present many challenges when you are an athlete. I have to pay extra attention to my nutrition and keep all my medication updated and handy with the constant traveling involved.

If you take control over your allergy and be proactive when it comes to upcoming sporting events or activities, then you are more likely to play your best, feel your best, and enjoy the sport you love to the maximum. But the chronic stress that can occur with overtraining, inadequate recovery or trying to achieve too much before you are ready for it can compromise body functions and structures, including that of the digestive tract and the resident bacteria.

Stay hydrated. During your time using the Base Functional Diet, you will reduce your overall levels of inflammation, heal any damage to your gut, reduce your chronic load of food-related allergens, and return gradually to a base state.

Think of it instead as a grace period to allow your body a much-needed break from the irritants that are causing your reactions to food. Most people begin feeling better in just a few days. Here are two to try. Serves 5 10 generous slices When I make banana bread, I use different flour combinations to allow for different intolerances or allergies.

This variation uses coconut flour, which gives the bread nice flavor and a lot of fiber. I also use plenty of cinnamon; if you want a subtler flavor, use just 1 teaspoon. Change up the add-ins—use dried fruit for naturally sweeter bread or use nuts to add texture and a bit more fat and protein.

For a real treat, try adding dark chocolate chips. Ingredients Scant ½ cup coconut flour 1 tsp gluten-free baking powder 1 T cinnamon Pinch of sea salt ¼ cup unsweetened dried cranberries, raisins or chopped walnuts 2 large or 3 medium very ripe bananas 5 large eggs or 6 small ones 1 tsp vanilla extract ¼ cup coconut oil, melted.

Directions Preheat the oven to degrees F. Line a 4×8-inch loaf tin with parchment paper. Combine the coconut flour, baking powder, cinnamon, salt and dried fruit or nuts in a medium-sized bowl. In a separate bowl mash the bananas, then add the eggs and whisk to combine.

Stir in the vanilla and coconut oil. Add the wet ingredients to the dry ingredients and mix well. Pour the batter into the prepared loaf tin and bake for 30—40 minutes. Remove from the oven when the loaf is golden on top and a skewer or toothpick inserted into the middle of the loaf comes out clean.

Let rest for 5—10 minutes before slicing and serving. Light on actual prep time, slow-cooked dishes are full of flavor and forgiving of imprecise cooking, and they take advantage of the cheaper cuts of meat.

These dishes also store and freeze really well. Cooking meat on the bone means you not only add lots of extra flavor, but you also get some of the mineral goodness that comes from the bones.

Ingredients for beef ribs 1 T olive oil 3½ lb. beef ribs about 6 ribs 1 medium yellow onion, chopped 4 carrots, peeled and roughly chopped 4 celery stalks, roughly chopped 1 cup red wine 1 cup beef or vegetable stock or water 1 cup tomato purée 2 bay leaves Sea salt and pepper 2 T fresh parsley, chopped Zest of 1 lemon.

Ingredients for Cauliflower 2 large potatoes, peeled and cubed 1 head cauliflower, roughly chopped 2 T olive oil 1 T fresh parsley, chopped Sea salt and pepper. In a large, heavy, oven-safe pot, heat the olive oil over medium heat and add the beef ribs. Cook, turning often, until the ribs are brown all over, then remove them from the pot and set aside.

Increase the heat to high and add the onion, carrot and celery. Cook, stirring, until the onion begins to soften. Add the red wine and scrape down the sides and bottom of the pot. Taking precautions and letting others know are crucial steps for an athlete's safety.

How do athletes manage their food allergies? The first step is to be aware by taking extra precautions before their game. Sports can make food allergy reactions worse because blood pressure dramatically increases while exercising.

An athlete doesn't want their performance to be hindered because of anaphylaxis and gastrointestinal issues. Additionally, an athlete needs to question what ingredients are in the foods brought by others. While athletes are responsible for their health, they should also inform their teammates and coaches.

The athlete must advocate for themselves by letting their coach know about their allergy.