Tag: elimination diet

Categories
Food & Nutrition

Why Focusing on Anti-Inflammatory Food Wins

Focusing On These Foods Get You The Best Results

 
 
 
After taking a hiatus from the mental game of trying to “control my eating” for the last 2 months, I have finally found a very HEALTHY transition to caring about what I’m eating with the BEST intentions.  
 
My husband and I are undergoing fertility treatments (namely, IVF) with the hopes of getting pregnant in the next coming months!  But, prior to my egg retrieval surgery, I made the conscious decision to give myself permission to STOP stressing about food and my weight, for what seemed like the first time ever.  It was a wise move as I had no idea how stressful the decisions associated with IVF would be, not to mention  administering the hormone injections,  and I rightly decided that FOOD should be just one less thing to STRESS about.  
 
Post-surgery, however, I have realized there is a way to focus back on healthy eating for a GOOD CAUSE, not just for the vanity of wanting to lose weight.  The motivation to decrease INFLAMMATION is a much more powerful mindset and actually is the number one way to truly be HEALTHY, not just “skinnier.”
 
INFLAMMATION: “Part of the complex biological response of body tissues to harmful stimuli such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecular mediators.”( —National Arthritis Foundation)
 
For me, I need to focus on anti-inflammatory eating and exercising because not only did I gain about 10lbs of inflammation and hormone weight from the IVF processes, but also, reducing inflammation for conception and pregnancy are SO VERY IMPORTANT for success!    So, that’s really my motivation right now….I want the IVF process to work sooner rather than later AND I want a pregnancy that will be the healthiest form I can manage (stay tuned on that one folks!). 
 
For YOU however, you might be dealing with inflammation in different but equally important ways and it would be wise for you to follow a anti-inflammatory protocol as well!  If you suffer from anything like:
  • arthritis/fibromyalgia/joint pain
  • autoimmune diseases- celiac disease/leaky gut/Hashimotos
  • IBS or gut health issues
  • asthma or lunge inflammation
  • diabetes
  • polycystic ovarian syndrom (PCOS)/ infertility issues
  • obesity
 
Any and all of the above are caused or exacerbated by inflammatory responses and sometimes chronic systemic inflammation.  And believe it or not, our FOOD and lifestyle choices play a HUGE role in avoiding these conditions to begin with OR healing them once they are in effect.  
 
HOW DO CERTAIN FOODS CAUSE INFLAMMATION?     
It depends on the body system, but essentially some foods trigger what’s called a “cytokine” inflammatory messenger to be released from your immune cells that signals to the body that there is a “foreign invader” or something to fix or repair.   
 
So, especially if your body is already in an inflamed state (such as right after a surgery, like in my case, or if you suffer from arthritis or PCOS, etc.) there are certain foods that can exacerbate that inflammatory response from you digestive tract and gut (which houses the majority of your immune response and therefore will spread to the entire body). When you’re vulnerable like this and have been through surgery or suffer from arthritis then you do everything you can to aid recover and minimize pain. You buy a mobility scooter and any ewheels add-ons you need, spend time listening to what doctors are telling you, and do everything you can to benefit your health – so why wouldn’t you also take the next step in the foods you consume?  
 
What is slightly unnerving is that sometimes the culprits are foods that you have eaten your whole life but all of a sudden you can become sensitive to it or because of another condition you now find that it gives you issues.    Below is a non-exhaustive list of such foods that can cause more inflammation that would want to be eliminated or significantly reduced in your diet. 
 

FOODS THAT CAN INFLAME:

(source: arthritis.com)

  1. SUGAR: Especially refined forms, but sugars will trigger the release of cytokines that cause inflammation.
  2. SATURATED FATS: these fats will trigger adipose tissue to inflame.  Includes butter, cheese, coconut oil, red meat, full fat dairy, heavy creams etc.
  3. TRANS FATS: the same as saturated fats, but these fats are found in processed foods, fast food (oils/dressings), fried products, processed snacks, frozen meals etc.  Look for “partially hydrogenated oil” in the ingredients list.  Avoid processed food overall for best bets. 
  4. EXCESS OMEGA-6 FATTY ACIDS: This one might surprise you because we hear they are good for you, but the truth is, it is the proper BALANCE of Omega-3 and Omega-6 fatty acids that keep inflammation down. So, because many of us get many Omega-6 from corn, corn oils, soy, sunflower, grapeseed, peanuts, vegetable oil etc, then we get out of balance easily.  If you supplement with Omega’s, ensure you don’t supplement with the -6 or the -9, just the Omega-3’s!
  5. REFINED CARBOHYDRATES:  white flour, white rice, white potatoes or any other high glycemic foods that can “fuel the production of advanced glycation end (AGE) products that stimulate inflammation. 
  6. MSG (monosodium glutamate): this flavor enhancer is found in soy sauces and prepared asian dishes often but causes havoc by triggering TWO pathways that lead to more inflammation.  Avoid it, and all glutamates, for that reason!
  7. GLUTEN AND CASEIN: Both proteins found in wheat and dairy, respectively.  Joint pain can be a symptom of gluten or casein sensitivity.  Celiac disease is the autoimmune disease that is caused by an allergy to gluten.  Some people may not be official “allergic” to but can still be intolerant or sensitive to these two proteins.  
  8. ASPARTAME: This artificial sweetener is currently found in over 4,000 products but the most notable the majority of the “diet sodas” that are out there.  Unfortunately, what you might not get in calories from the sugar, you will still get in some inflammation (and sugar cravings) from the aspartame.  It’s time to let this habit go…
  9. ALCOHOL: Sorry to all my fellow wine-o’s, but the reality is that alcohol can cause inflammation by disrupting the liver and hindering organ interactions.  Alcohol will need to be significantly reduced if you want to reduce inflammation or beat a disease.  
 
Overall, this list might make you cringe a bit.  If you have ever enjoyed eating the MAD (modern American diet) you have come face-to-face with all of these foods on the regular, and they are more than likely some of your favorites!  So, just focusing on what you’re going to have to “give up” in order to reduce inflammation is another code for “diet” and I personally don’t believe that diets ever work.  
 
I think they can work short term and you CAN see results from going on a restrictive “do not eat” list, but overall, for a healthy MINDSET and healthy BODY, I think overly focusing on the RESTRICTING side of things is setting you up for failure eventually.  
 
While I do concede that some short term programs like the Whole30 and the Precision Nutrition Elimination Diet (both of which I have personally done) DO have some value in that they teach you outright which foods you are sensitive or intolerant to (which can only be done by eliminating them completely for 21-30 days and then reintroducing them back into your diet and monitoring results).  I ALSO know that these programs ARE NOT lifestyle programs, nor do they tout themselves to be.  
 
Eventually, you are going to come back to a LIFESTYLE approach where you have to ENJOY EATING the foods that promote a low-inflammation body.   When I transitioned to just focusing on getting MORE of the foods listed below (and many that are not listed too, of course), I realized how great I feel!  Not only physically, but also MENTALLY, because for ONCE, I wasn’t making my food choices from the only desire to “lose weight” or “firm up”…it was much more HEALTH focused than that!

Foods Rich In Omega-3

THE LOW-INFLAMMATION FOODS:

(source: Dr. Axe)
 
This is the list of foods that you want to focus on to keep your mindset on what you ARE going to do and how you ARE going to tackle this lifestyle approach to health.  That mindset shift can make all the difference!   In short, the lifestyle approach is WHOLE & REAL FOODS, RICH IN COLOR, AND HEALTHY FAT!!
 
But, if you want the best bang for your buck, focus on these Top 15. 
  1. GREEN LEAFY VEGETABLES: (spinach, kale, chard, mixed greens, etc) rich in antioxidants and anti-inflammatory properties called flavonoids.  Eat them up!
  2. BOK CHOY: “Chinese Cabbage” is rich in antioxidants, vitamins and minerals including over 70 phenolic substrates. 
  3. CELERY: antioxidant and anti-inflammatory rich, includes properties knows to regular blood pressure and cholesterol too.  Has a good balance of electrolytes sodium and potassium.
  4. BEETS: deep red color signals they are rich in antioxidant betalin and can fight and repair cell damage. Great source of electrolytes including potassium and magnesium (which magnesium deficiency is commonly associated with inflammatory diseases or issues). 
  5. BROCCOLI: high in potassium and magnesium and particularly potent in anti-inflammatory and antioxidants substances flavonoids and carotenoids. 
  6. BLUEBERRIES:  deep purple color signals quercetin that is a flavonoid that fights inflammation and cancer. 
  7. PINEAPPLE: rich in bromeliad and digestive enzymes.  Also helps regulate immune response in body, which will fight inflammation. 
  8. SALMON:  Omega-3 power source! Omega-3 balance is incredibly important as some of the most potent anti-inflammatory responses.  (I now eat Salmon 2x per week!)
  9. BONE BROTH: Such an awesome way to get so many minerals that our body can easily digest including: calcium, magnesium, phosphorus, silicon, sulphur etc. 
  10. WALNUTS: protein rich and omega-3 rich. Also contains phytonutrients. 
  11. COCONUT OIL:  works especially well with herbs and spices, namely, turmeric.  Will fight oxidative stress. 
  12. CHIA SEEDS: Contains fatty acids, antioxidants, and anti-inflammatory substances.
  13. TUMERIC: The main substance cur cumin is among the most potent anti-inflammatory substance out there.  Tested against the properties in Ibuprofen and Aspirin and beat them!
  14. FLAX SEEDS: Another source of Omega-3, polyphenols and phytonutrients.  Helps to regulate hormone balance. 
  15. GINGER: Appears to bolster up the immune system pretty significantly and break down toxins in the body.  
 
The other component of living a low-inflammation life is to get EXERCISE!  A routine of physical activity is incredibly important to aid and embed the immune response and work of these yummy foods!

Grab Your Free Nutrient Guide Today!

Ready to SUPERCHARGE your nutrition in 2017?  

Get this FREE guide of the TOP 10 NUTRIENT DEFICIENCIES AND WHERE TO FIND THEM FOR LESS CALORIES.  

Studies are showing that some of the most common weight loss diets are also the least nutrient sufficient in the vital vitamins and minerals!  Other studies also show that multivitamins are NOT the answer, as huge metadata results indicate they are associated with higher mortality rates!

My FREE guide not only gives you where to find these most common deficient vitamins and minerals, but also gives you the serving size and nutrition data to help you get the least amount of calories per food choice!  

I even put all the information together into 2 days of menus that ensures you can get all the vitamins and minerals for UNDER 1700 calories!

Categories
Food & Nutrition Health Coaching Uncategorized

FAT LOSS DIARIES: These 5 Factors Can Mess With Our Metabolism the Most

Fat Loss Diaries

As I mentioned the other day, my road to the the ultimate LEAN life lead to a majorly disrupted Metabolism! I’m currently 2.5 years “post bikini-show” and I am still trying to help get my metabolism recovered! A lot of women struggle with their metabolism, especially as they get older so I know I’m not the only one with this issue. Some women struggle with metabolism so much that fat loss can seem almost impossible. Many prefer to take a surgical route in their weight loss journey, including things like liposuction offered by people like Dr. Paul Fortes. However, there are other ways to lose weight. There are lots of factors that affect our metabolism and weight gain so it’s usually very dependant on the individual. For example, my friend has to get Indolemax from Amazon to help control her weight because her estrogen levels aren’t correct. This also helps with her menopause so it helps her in two different ways! The importance of our metabolism is because we want to be able to EAT NORMAL amounts of food and stay pretty lean!

Our METABOLISM MATTERS big-time if we are trying to live a balanced life. We need to take care of our bodies and take things slow, showcasing the necessary patience and endurance to do this the (w)right way. (Click here for my favorite scriptures to help you with ENDURANCE!)

First, let me preface this next specific topic about your Metabolism by saying there is SO MUCH MORE to learn that I simply cannot fit into one blog. In fact, I wrote an entire MODULE PROGRAM in my Health Coaching programs that goes over all the important factors you need to know about your Metabolism (Module #2: WISE’her Metabolism).

To check out more information on my HEALTH COACHING programs, click HERE.

Nevertheless, in my QUEST TO FIX MY DAMAGED METABOLISM, I have learned the 5 BIGGEST VILLAINS TO SUSTAINABLE FAT LOSS EFFORTS.

Prepare to hate this list with me! But….knowledge is power and power provides excellence!

  1. ALCOHOL: Ok, this one can hurt most of our feelings. You might have read my journey to cut back on this in my WINE-NOT series a few months ago. But there is nothing more relaxing, in my opinion, then a nice glass of wine after a long day. Most of us do consider alcohol our ultimate stress reliever and while that part *does* have some benefits for your Metabolism (by reducing your cortisol levels for a short period of time) it is FAR counteracted by the negative affects alcohol has on metabolic processes.
    Alcohol by itself is an high calories (at 7 calories per gram), empty-calories, no-nutrient entity that is a sugar, but a sugar that is especially reactive in our bodies. So much so that our bodies STOP PROCESSING all other metabolic processes (like other food or even our fat metabolism) in order to process the alcohol and get it OUT of the body by detoxing it through our liver and kidneys.
    So, drinking just 2 alcoholic beverages will slow down your metabolism by 80% (!!) for the following 4-hours. That’s why you tend to gain a lot of fat when you drink too much—hello beer belly!

Recommendation: Overall, if you want to lose fat, you are more than likely going to severely cut back on all alcohol. It was recommended to me to limit it to just 2-3 glasses PER MONTH.

2. CAFFEINE: So, this one is not ALL bad news. But the deal with caffeine is that the chemical causes a huge rush of the “Fight or Flight” hormones to cascade into high gear for up to 14-hours! That is, Cortisol, Adrenalin and NorAdrenalin. These hormones by themselves ultimately SLOW DOWN your Fat Loss because these stress hormones go into “Sugar Burning” mode instead of “Fat Burning” mode. (Jade Teta, Metabolic Effect)
SO, if you OVER CONSUME caffeine, you might be sending your body into “Fight or Flight” mode quite unnecessarily, all day long! UNLESS of course, you consume caffeine and then actually go and USE YOUR BODY, for something like, WORKING OUT! Stress hormones in the presence of Human Growth Hormone and Testosterone (those hormones that are produced when you weight train) actually HELP in Fat Loss. So it does have a nice condition.

Recommendation: Overall, cut back on caffeine unless it’s just before your workout. Green Tea is a much more metabolically stimulating drink of choice!

Your Daily Dose of Caffeine should be 2.5mg/Kg of your Body Weight.
For women of child bearing age, it is recommended to limit yourself to about 300mg/day.

Here’s a little research I did to put this in perspective for you:

Screenshot 2015-09-25 08.28.42

3. SLEEP: We have all heard this one a hundred times, but sleep is SO VERY VITAL for so many things, including your Fat Loss efforts. One interesting thing however is that you have to be careful not to get TOO LITTLE sleep (anything less than 7 hours) or TOO MUCH sleep (over 10 hours) both have adverse metabolic affects on your hormones.

Also, ever wonder why those all-nighters made you so hungry? Studies have shown that getting too little of sleep affects your HUNGER Hormones by increasing your hunger-producing hormones (ghrelin) and decreasing your satiety producing hormones (leptin).

The benefits of sleep is not only in our energy production for the next day, but during our sleep we also experience our HIGHEST Growth Hormone levels and Testosterone (mainly for men) that significantly boost the FAT BURNING machinery in our systems.

Recommendation: Get 7-9 hours of sleep per night. To help yourself fall asleep and stay asleep, avoid caffeine in the afternoon and avoid your TVs and devices 1 hour before bed time (the blue light in them activate our “awake” responses in our Circadian Rhythm clocks). Try to go to bed and wake-up at the same time every day, as this has been shown to help you get in the proper Circadian Rhythm cycle flow.

4. REFINED SUGAR: Refined Sugar, or any sugar that causes a huge Glycemic surge, is an Fat Loss nemesis. The more the food spikes our blood sugar, the more it will send in a rush of insulin, and essentially slow fat-loss. Then, as your blood sugar gets too low (which inevitably happens after the bad rush of Glucagon to break down the insulin), this triggers a the HUNGER hormones (ghrelin) to come in full force again! This is why, when you eat refined sugary foods, you are not full for very long. It is burned quickly and makes you hungry sooner, all while NOT Fat Burning.

Recommendation: Eat foods lower in Fructose and low on the Glycemic Index charts, meaning, more complex and fiber rich starchy carbs. A great resource for low-glycemic foods is HERE. I copied a graphic from Low GI Health website too that I found really helpful.

Low GI Health

5. FOOD INTOLERANCES: This one was a surprise to me, but I learned very quickly after my bikini competition that I became very food sensitive and intolerant! I began experiencing very painful digestion issues that caused me so much issues that it’s taken over 2 years to truly figure out all of the “issues” I have (which are far and above just digestive issues by the way!).

But the reason why food intolerances can affect your fat loss efforts in a variety of ways. If our gut lining in unable to break down certain foods or the gut lining ins compromised in some way (leaky gut syndrome, for example) then it will limit the ABSORPTION of the vital vitamins and minerals (which is done predominantly in the intestines). Our vitamins and minerals are HUGE factors in making Fat Loss happen because they are the agents that “turn on” all of the “machinery” needed for Fat burning.

Not only that, but our guts also are huge factors in our stress responses (I carry my stress in my gut which has a huge factor on my digestion too!) and even our cognitive thinking!

RECOMMENDATION: At some point in your life, I recommend doing an Elimination Diet. I prescribe a specific one in my Health Coaching program (Module #3- Nutrient Based Eating) but there are many others. Whole 30, the Daniel Plan, Metabolic Effect, and Precision Nutrition all have varying programs. My friend Lisa Suazo, owner of also hosts a “CLEAN CLUB” that goes through this elimination process too she learned about from the book by Dr.Alejandro Junger, CLEAN.

Overall, these 5 factors can have SIGNIFICANT delays and negative delays on your Metabolism and Fat Loss efforts if not carefully considered.

With ALL things for your body, start with just ONE AREA and determine some new, healthy habits to focus on for a few weeks consistently. Then, as you get those down, add on another habit or two. Soon enough, you’ll be stocked full of all kinds of new habits that will start to really add up to some SUSTAINABLE, HIGH METABOLIC Fat Loss success!

As always, feel free to comment below or email me at amanda@amandawrightfit.com with any questions!