Behind The Label

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About Me!

Hi! My name is Rachel Rothstein, and living with a nut allergy has added significant challenges in my daily life, especially when it comes to reading food labels and ensuring safety. I have often found ingredient lists to be confusing or unclear, making it difficult to make choices. I created Behind the Label to empower others with food allergies by sharing my personal journey, providing reliable information, and offering allergy-friendly recipes to assist others facing similar challenges. Thanks for visiting my blog!

  • A Game of Roulette

    Traveling can be EXTRA turbulent for those with food allergies – physically, emotionally, and logistically.

    I personally love to travel. Whether it’s skiing in snowy Utah, lounging on a beach in sunny Florida, exploring a fast-paced city like NYC, or wandering the cobblestone streets of Italy, the excitement of new places always calls to me. But while most travelers worry about delays, traffic, or weather, those with food allergies face a unique and often invisible layer of stress that can feel so overwhelming.

    The idea of being 30,000 feet up in the air with limited access to medical care, unfamiliar food, and unpredictable environment can make even short flights feel like major risks. I remember a time when I wouldn’t eat anything on a flight out of my such extreme fear. In my mind, being 30,000 feet in the air meant fewer resources, no nearby hospital, and far too many “what ifs.” It didn’t feel worth it.

    But here’s the truth: traveling IS possible for those with food allergies. With the right preparation and advocacy, you can feel safe, calm, and confident wherever your journey takes you. Here are a few great strategies that have made all the difference for me:

    1. Packing allergy safe food/snacks

        Most in-flight meals, or complimentary snacks, don’t come with full ingredient lists, and cross-contamination risks can be high. That’s why I always bring my own food, things that I know are definitly safe. Whether it be a bagel or sandwich, chips, fruit, or allergy-safe snacks, it give me peace of mind and allows me to enjoy the flight without worry.

        2. Notify the Airline About Food Allergies when first Booking and at the Gate. 

        When booking, always note your food allergies and follow up at check-in. I’ve often been allowed to pre-board so I can wipe down my seat and settle in the seat stress-free. Letting the gate agents and flight attendants know ahead of time ensures they’re aware and can follow allergy protocols. They also most times notify those 2 rows ahead and behind you to not eat any nut products which adds as a huge stress-relief to my flight experience.

        3. Always carry Epi-pens in your carry-on/backpack

        I like to bring 2 separate epipens, for a total of four devices total. One in my carry on bag so its always accessible on the plane and the other in the suitcase just in case one is lost or a specific situation was to occur.  That way if you lose a set while you’re traveling you always have a spare back in your hotel room and there is no need for extra stress.

        4. Clean Your Area
        When you board the plane, wipe down your seat, tray table, armrests, window, TV, remote, and anything else you might touch with disinfectant wipes. Don’t forget the seatbelt buckle and the buttons above your head. Keep lots of wipes on hand so you can wipe before eating and after moving around the cabin.

        5. Remember that flying with food allergies is doable!

        I know personally that especially when experiencing an allergy, flying on airplane about to embark on an extremely relaxing vacation you’ve been looking forward to, and is not a stressor for anyone else, seems extremely scary or overwhelming. But here’s the truth, it’s doable!! With the right preparation and mindset.

        So next time you board an airplane or buy that ticket for your next vacation, don’t think of it as a gamble, or game of roulette. Instead, think of it as an opportunity, one where you’re fully prepared, fully capable, and ready to enjoy and experience the world!!!

      1. Nut-Free Italian Rainbow Cookies

        Growing up in Florida and having family in New York, I always visited many bagel shops and bakeries, seeing the amazing, delicous-looking Italian rainbow cookie. Looking all vibrant and pretty with the green, yellow, and red layers topped with chocolate, only to soon find out it was made with almonds, a nightmare for a nut-free kid like me. As I got older and discovered my love for baking, I decided to take matters into my own hands and create this dessert I’ve always wanted to try, but make it in a safe, nut-free way that my brother and I, being nut-free, could actually eat. I want to share this recipe and pictures with all of you to try, and hope you guys will enjoy it as much as I did!!!

        Ingredients

        • 1 cup of white sugar
        • 4 eggs
        • 1 cup of unsalted butter, melted
        • 1 cupp of all-purpose flour
        • 1 cup of semi-sweet chocolate chips
        • 1 tablespoon of vegetable oil
        • Raspberry jam
        • Red, yellow, and green food coloring

        Instructions

        1. Preheat the oven to 350 degrees F
        2. Whisk the eggs and sugar together untill about tripled in size
        3. Fold in the sifted flour and melted butter untill combined
        4. Divide this batter into 3 bowls and add each food coloring color seperatley
        5. Pour each batter into 3 8×8 inch pans which are greased, and bake until lightly golden brown along the edges. About 8-10 minutes.
        6. Once cooled, remove each cookie from the pans and spread each with a thin layer of jam in between starting with green on the bottom, yellow in the middle, then red on top.
        7. Melt the chocolate and oil, then mix together and pour over the top layer of the cookies and spread until even. You can also create ridges with a fork for a design on top of the chocolate if desired.
        8. Chill in the fridge until the chocolate has set, then cut into 1×2-inch rectangles and serve.

        Enjoy!!!

      2. Epi-Pen?

        The word EpiPen is short for epinephrine and is the drug form of adrenaline. Adrenaline is key and saves lives when an allergic reaction occurs, as your body goes into anaphylaxis and “fight or flight” mode.

        Anaphylaxis sounds daunting. It is the name of the severe, potentially life-threatening allergic reaction that can occur rapidly. It involves the sudden release of chemicals from the immune system that can cause many symptoms, including difficulty breathing, a drop in blood pressure, and a rash. Food Allergy Research and Education (FARE) says, “Anaphylaxis often begins within minutes after a person eats a problem food. Less commonly, symptoms may begin hours later.”

        The EpiPen works by counteracting the effects of the anaphylactic allergic reaction. The adrenaline helps open airways, raises blood pressure, and reduces swelling.

        My Personal EpiPen Journey

        Before, the idea of using an EpiPen terrified me. I hated shots. I hated the sight of needles. I hated giving blood and IVs. The sheer thought of stabbing an EpiPen into my own leg during an emergency made my stomach knot. In my head, the EpiPen was this huge, long, gigantic needle. Just another scary part of having allergies of course.

        But here’s what I learned, most of that fear wasn’t really about the needle. It was about the reaction. The loss of control, the panic, and the symptoms I would possibly feel. Once I understood that the EpiPen wasn’t the scary part, but actually my way out and the thing that would save me, something shifted.

        I started to educate myself. I practiced with countless EpiPen trainers to make sure I was prepared, constantly reminding myself that this device is here to help me, not to hurt me.

        Now, I see the EpiPen not as something scary, but as a tool that gives me the ability to take control of my allergy and save my life, not the other way around. So, while I still don’t love needles, I now do know what to do. And that knowledge makes all the difference. Think of it like a quicker, smaller flu shot, just a few seconds of discomfort that can and will save your life.

        History of the EpiPen

        In 1987, the FDA approved the EpiPen. For a long time, it was the only epinephrine auto-injector available. But technology is always evolving, and so are the ways we can respond to anaphylaxis. Today, there are multiple FDA-approved options to choose from:

        1. Generic EpiPens

          The EpiPen we all know and love. These versions of the epipen are FDA-approved and contain the same active ingredient (epinephrine) that saves lives and are significantly more affordable. They’ve helped reduce financial barriers and made access to life-saving medication more possible for families, schools, and individuals.

          Generic Epi-Pen

          2. Auvi-Q

          Auvi-Q is a compact, pocket-sized auto-injector that gives step-by-step voice instructions during an emergency. This feature is great for people who might panic or have never used one before. It’s easy to carry and simple to use.

          Auvi-Q

          3. Neffy

          Neffy is a new, needle-free epinephrine nasal spray that was recently FDA approved. It represents a major step forward in allergy treatment, especially for those who are scared of needles, especially young children and infants. Just one quick spray, and the medicine goes to work.

          Neffy

          All in all, whether you choose a brand-name EpiPen like Auvi-Q or a generic version, these medications all serve the same purpose, to treat an allergic reaction effectively, and save your life. So, the most important thing isn’t which device you carry, it is that you actually do carry one, know how to use it, and feel confident using it!

        1. A case of the “What-If’s?”

          I am allergic to nuts, and when I was younger in elementary school, I never really understood the sheer extent to how serious and life threatening food allergies were.  I always thought that I just couldn’t eat certain foods, and that was it. But, as I got older and started to learn more about their severity and how to properly use an EPI-PEN, I started to deal with and control these allergies and fears differently. My perspective shifted, and I began to get very scared whenever it came to food. I started to eat at only a few restaurants that I had been to before and knew were safe. I also only ordered the simplest thing possible at a restaurant that I knew had to be nut-free, such as pasta with butter. I would not eat others’ homemade goods. And I especially would not try any new foods or ingredients as I was scared and constantly worried about having any potential allergic reaction. I was stuck in a constant cycle of what-ifs. “What if this had nuts?” “What if I had an allergic reaction?” “What if the server did not hear me?” “What if something went wrong?” I remember going to Playa Bowls, trying an acai bowl for the first time. However, I was extremely reluctant to eat this and put this off for 5 years, not trying an acai bowl until recently. This was because I thought, “What if I had a reaction to acai, the fruit I had never had before?” In reality, I thought this was not just for acai, but for every single new thing coming my way. For example, matcha as well, although it had nothing to do with nuts or was even in the same family. I was suffering from a severe case of the “what-ifs,” most would call it.

          While, yes, I do still have this food anxiety today, accompanied by “what-ifs,” and it did not fully go away, I did learn how to manage it. Here are a few of these tips.

          1. Distractions

          One tip I have learned is to distract myself, whether it be with friends or family, for at least 30 minutes after trying a new food. This is so that I was not thinking about potential consequences of reactions, or freaking myself out so much that I would mimic these same allergic reaction symptoms from my anxiety and fears alone, not because of the actual food. I realized that distracting yourself by especially thinking about something that makes you happy or is entertaining to you, whether it’s sports, watching a TV show, listening to music, or a new movie, can be a huge game changer..

          1. “So what?”

          By saying this simple phrase, “So what?” In response to when these fearful, anxious thoughts creep up, I realized and began to reason about the possible responses. I came to the conclusion that “I’ve eaten here a million times before and been totally fine”, or “So what if it’s new?”I have my EpiPen, and  know exactly how to respond.” This phrase really helps me break this cycle of fear and puts things into perspective. It reminds me that while my allergy is real, I don’t have to let it control every experience and my life. I am prepared, I am careful, and I am capable of handling whatever comes my way, even if it is a reaction, just like I know you are too.

          1. Talk to someone you trust

          Whenever faced with an anxious panic, reach out to a friend, family member, or someone who “gets it” and may even have an allergy. Potentially saying things such as “Hey, I’m feeling anxious after trying a new food, can you talk for a second?” works wonders. Also, even just hearing someone say, “You’re okay, and you’ve eaten this before,” or just talking you through it can make a huge difference. Sometimes, especially just hearing a calming voice and a fresh perspective from someone outside of the dinner table, is all it takes to start calming down and really improve your food anxiety.

          All in all, with the right mindset, tips, and support from the people around you, you can learn to manage both the actual allergy and the “what if” anxiety that comes with having a food allergy. We are all still learning every day, and that’s okay. Be proud of how far you’ve come, and know that every small step, whether it be just trying a new food, saying “so what,” or just reaching out to someone, is truly a big win. I hope these tips help you feel more confident, more supported, and most of all more free when it comes to food.

        2. About Me

          Hi! My name is Rachel Rothstein, and living with a nut allergy has added significant challenges in my daily life, particularly when it comes to reading food labels and ensuring safety. I have often found ingredient lists to be confusing or unclear, making it difficult to make choices. I created Behind the Label to share my personal journey, provide reliable information, and offer allergy friendly recipes to assist others facing similar challenges. This blog aims to empower individuals with food allergies by fostering a better understanding of product labeling and promoting safe, enjoyable eating experiences.