Tag: inflammation

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

10-Day #SpiritualDETOX

Do you ever wake up in your life and just feel OFF kilter? Your body feels off, which makes your mind feel off? And when both those are off you can bet your behind that your Spirit is affected too!

Well, continuing on what I call my #blessedlifetour2015, I have just returned from a 13-day trip traveling from where we live in Northern California down to San Diego, up to Los Angeles, back to San Diego, out to Munich, Germany, on to Paris, France and finally back home just last night!

I woke-up today feeling ALL KINDS OF OFF!

I want to first acknowledge some areas where I did really well this trip. As many of you may have read, I recently made some pretty deep changes to my WINE consumption and l am very proud to report that in the last 2 weeks, I only consumed 1.5 total glasses of wine which included only about 3 sips of wine the entire time I was in Europe! #ProgressisProgress

Now mind you, had I chosen to drink wine in Munich or Paris, it would have been great and probably worth it. But before I went on the trip, I made a deal with myself and my usual “vices” (which are sweets and alcohol). I decided I was going to give in to the sweets and desserts and just say no to the wine-o. These are just strategies I implement to help myself from going completely off the tracks!

But, what I didn’t have in wine, I definitely made up for in FOOD!

How about this….

German Apple Strudel, Augustiner Klosterwirt
German Apple Strudel

Or maybe even this….

Cafe Laduree legendary Macaroons
Cafe Laduree legendary Macaroons

Annnnnd let’s not forget these happened too…..

Euro Food

If I’m being really honest, some of my desserts didn’t even make it to “picture” status because I had already dove in head first before I had a chance to snap a photo!

Yeah…..I’d say sugar is my “drug of choice!”

I woke up every day with a sugar headache that I would attempt to nurse, along with my jet lag, with copious amounts of caffeine in coffee and tea. I was fully aware of this lose, lose situation I was putting myself in.

This combined with sleep being off, extra rich German and French foods, and 100% of my meals being either packaged goods I brought from home or delicious restaurant richness, I clearly overdid it over the last 2 weeks and my usually clean-eating body feels it!

So, as I do whenever I feel this OFF in my body, I engage in an intentional eating plan for a set amount of time to help myself DETOX some of the chemical addictions wrecking havoc on my bod. In this case I am going to do a 10-Day DETOX.

If you have never tried to rid yourself of your vices, I highly encourage you to give this a shot for 10-days! For most of my clients that do some form of body detox, they often don’t know how bad they feel until they rid themselves of some of the “crud” in their system and feel so amazing!

When you hear the word, DETOX, you might be thinking “Juice Fast” or some sort of extreme starvation strategy out of guilt I have for indulging while away. I know there are a lot of green juice mixes on the market, and my friends live for the ones made in Australia.

But that’s not at all what I mean when I say DETOX.

In fact, what I mean when I say DETOX is actually not only just about food or drink choices. No, no. I make my DETOX about ridding myself of things much more than just food and drinks. Yes, there are some people who find that having a detox can help them with a much needed cleanse. Some even take that extra step further and get a detox machine to help give them that much needed support. Doing research online could help you find the best detox for you, but for me it’s a little different.

Why? Because I know that the reason why my body feels so off is NOT just about the foods that I was putting into it. I know that so much of what I experience as I travel is related to much more than just my BODY, but it is also resorting the old bad habits from my MIND and my SOUL too.

So where many health professionals and holistic practitioners might only focus on what foods to eat and not eat, I am going to make it a 10-DAY SPIRITUAL DETOX to help ALL of those things that I lost as I was away-BODY, MIND and SOUL.

WHAT MAKES MY SPIRITUAL DETOX DIFFERENT THAN OTHER’S?

EASY = EFFECTIVE– I’m not about juicing your own juices or buying all the detox supplements in the world. Eat real food and become more body and mind aware through this 10-days and you’ll feel truly healthy!

BALANCED = BEAUTY-By detoxing out some of the unhealthy body, mind and spiritual habits I will unveil the true beauty within. Those detoxes that advocate just those food/drink/chemical (i.e BODY) related aspects might put a nice bandaid on the wound, but eventually when the 10-days are up, you’re back to bleeding just as you were before. By focusing on the mindset behind those bad habits and the depth of spiritual need beneath it all, you will find true beauty from wounds healing themselves.

FOOD = FUELED-I don’t do the all-liquid type of detoxes for a variety of reasons.
I believe in eating real food, not drastically changing your diet into an all liquid trend. I believe this will make it doable, more rewarding and less punishable all while being just as effective! To maintain your metabolism, you’re going to need to get right amount of protein, carbs and fats in an appropriate amount of calories. Cutting out entire food groups (and textures) will have an adverse consequence on your metabolism!

SPIRITUAL DETOX GUIDE!

BODY DON’TS:

  1. Chemical Stimulants: Caffeine
    Caffeine is the worlds largest chemical stimulant addiction we have. So many of us over consume the recommended amounts (which is 300mg of caffeine a day). Also, metabolically speaking, Caffeine can be a major hormone disruptor that can affect our ability to lose weight. It stimulates a release of Adrenalin and Cortisol (what’s referred to as our Fight or Flight responses) that cause our fat metabolism to slow way down. (Source: Dr. Jade and Keoni Teta, Metabolic Effect). Now, I promise I won’t make you give up Caffeine forever! Once you rid your body of the intense addiction, adding it back in before a workout will be helpful for your metabolism! Green tea is the best!
  2. Chemical Sedative: Alcohol
    Alcohol is high calorie sugar that has a whopping 7 calories per gram which are considered “empty” because of the lack of nutrients. In fact, it actually has “negative” nutrients because it steals Calcium and Magnesium and others from our bodies in order to digest it. Alcohol is another example of a metabolic shut down substance. According to Prevention Magazine, just 2 drinks will shut down our fat metabolism by 73% for the following 4 hours!
  3. Sugar (all forms including honey, raw forms, agave nectar , etc so check every label!)
    Another negative nutrient that steals from our bodies without giving back. Studies have shown that rats became addicted to Sugar much more than even Crack Cocaine! The main affect on sugar, besides the addictiveness, is the insulin surge that comes running in to our systems and then crashes a short time later. Research has shown that much slower forms of carbohydrates have a much more body friendly reaction.
  4. Artificial Sweeteners and Flavors
    These artificial sweeteners are just as addictive as the real stuff but have some horrible consequences if abused. Even if you don’t consume enough to cause the cancer that studies had shown it to cause, your body still may have a negative reaction by triggering an increase in hunger and cravings according to some studies. Also, according to other studies, it might also cause an inflammation response in your lower GI tract which can cause glucose intolerance and digestive issues.
  5. All Dairy:
    Dairy one of those foods that many people actually have a adverse reaction to and some form of intolerance of which they don’t know until they’ve gone without it! Some opinion indicates that adult bodies were not made to need milk like infants do, but it might more commonly be just from a gradual decline in the enzyme lactase that breaks down dairy sugar, lactose, that is the real issue. Give your GI tract a rest in dairy can see some very big changes. (TIP: Add in fortified almond mil or dairy free yogurt to make sure you are still getting your Calcium! )
  6. All Gluten (wheat, rye, barley, oats, spelt, kamut):
    While a true allergy to gluten is rare (called Celiac Disease) it seems as though gluten intolerance is much more common. While it might be due to the way that the grains are manufactured in America, it is often worth giving up gluten for a while to see if you start to feel less inflamed in the GI tract or joints. Since there are a variety of gluten free grain options out there, this should not be too hard to plan.

BODY DO’S:

  • Eat as many Veggies and Fruits as you want! Shoot for 10+ servings a day.
  • Eat whole, unprocessed foods when you’re hungry and stopping at about 80% full (usually about every 3-5 hours).
  • Eat protein, green vegetables, and colored vegetables at every meal. Add in healthy fats and whole carb sources for most meals too.
  • If you buy something from the store, check the label to make sure it has only real food ingredients and all things you can pronounce.
  • Drink lots of water, herbal tea (not green/white tea or even decaf coffee as they still have some caffeine), coconut water, kombucha (without sugar added), sparkling water (without artificial ingredients added).
  • Eat healthy carb sources like sweet potatoes, gluten free rolled oats, squash, carrots, corn, quinoa, brown/wild rice, beans, beets etc.
  • Eat healthy fat sources like avocado, coconut, olive oil, nuts, fresh nut butters, seeds, etc.

MIND & BODY:

Detox Out the Idolatry of Food: Food becomes an easy idol for us because it’s delicious and gives us immediate gratification senses to our brain. But even though it triggers a “reward” sensation in our brain, does not mean that we should always use it as a reward. In fact, the purpose of detoxing our overly food obsessed parts of ourselves is to rewire our brains to remind us of what a REAL REWARD HEALTH IS! There is no reward like having a healthy body, mind and Spiritual connection to God.

“Man does not live on bread alone, but on every word that comes from the mouth of God.” (Luke 4:4, Deuteronomy 8:3)

ADD IN: Give this idol (along with all others) to God. Seek God first and you will have no choice but to place all things, including food, after Him. Using prayer, mindful eating and journaling about your meals is a great way to keep it all in perspective.

Detox Out the Busy-ness: So often we run around like chickens with our heads cut off just for the sake of feeling more “worthy” because we think “busy” equates to needed and in high-demand. Well not during this 10-days. We are going to slow it down and stop running so fast. Slowing down allows us to catch onto God’s timing…which is slow, patient and PERFECT.

“Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” Mathew 11:28-30 ESV

ADD IN: Cut down your TO-DO list. Pick only those top 3-5 things you have to get done in that day and do them first. Take breaks regularly, rest, go for walks, make time for God, make time for others, and SLOW DOWN. You’ll be pleasantly surprised that your life doesn’t fall apart and your stress levels will fall down too!

Detox Out the People Pleasing: Often times we worry so much about making health changes for ourselves because we don’t want to offend others or are afraid they won’t accept it. Well for 10-days we are going to be intentional about our actions and the motivation behind them. We won’t do things without first examining if this is what God is asking you to do. Are you doing things from a place of love and empowerment? Or are you just saying what others want too hear?

“For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.” Galatians 1:10 ESV

ADD IN: Filling yourself up with the love of God will give you His peace and power. Asking God with every step along the way to guide you and help you in your strength. From that space you will no longer seek ways of your insecurity and people pleasing, but you will seek ways to serve God. It will involve loving others, but respecting yourself first.

Detox Out Self-Serving tendencies: Even though this will be about getting our health in check, we know that a truly Spiritually healthy person is here not just to serve oneself, but to serve God and to serve others. This could also cover our sexual relations. There are many reasons that people have sex, but those who are healthy spiritually don’t have sex just for their own satisfaction.

“Don’t be concerned for your own good but for he good of others.” 1 Corinthians 10:24 NLT

ADD IN: Write a note to someone every day, do random acts of kindness, plan to help a friend or coworker who is in need, do whatever you can do to make your life less self involved. You’ll find when you focus on serving and loving others, you won’t be focusing on your idols and food! As for the sex, add in Tantric sex; this is all about connection and reaching for a type of spiritual enlightenment which will help you to develop a deeper connection with your partner, enhancing your relationship no end.

SO, ARE YOU IN?

You might think this sounds too hard or painful, but I assure you, it is NOT as hard as continuing to live the high-stress, unhealthy, body-inflammed, soul-dampened, manner we are living now. Just 10-Days is all it takes to wake your body, mind and soul UP to a higher level! YOU WILL FEEL AMAZING! And, it’s only 10-Days. Give up your excuses and give UP your HEALTH. With God, all things are possible.

Here’ a cheat sheet that will break it all down for you! For a printable PDF, click HERE.
(Emails are taken just as a measure of counting downloads)

L