Inflammatory_Foods by 1Yzp9pQ


									Inflammatory Foods
            Inflammatory foods
   A healthy diet, avoiding inflammatory foods is
    very different from the typical American diet

   Often times people reduce the intake of
    inflammatory foods but fail to recognize all the
    hidden places, generally in processed foods,
    that these foods are being consumed.
           Inflammatory Foods
   The food we eat each day creates the
    environment of our digestive tract. When we
    are consuming foods that our body does not
    tolerate well our digestion will become
    “sluggish” leading to any number of health
           Inflammatory Foods
   Worse yet is when we are eating substances
    that the body does not recognize as “food”.
    The body does not know what to do this these
    substances, thereby putting a stress on all of
    the body’s organs.
   The goal of avoiding certain foods is to reduce
    exposure to allergens, improve our digestion
    and thereby improve over all wellness and
    reduce inflammation throughout the body.
                   Dairy Products
   Man is the only mammal that continues to drink milk beyond
    the first year of life.

   Some people are lactose intolerant, others allergic, perhaps to
    casein, the protein found in dairy products or possibly from the
    antibiotics that is often found in milk products.

   We are taught that we need dairy as a source of calcium,
    however there are other better sources of calcium available,
    (leafy green vegetables). Dairy products are a poor source of
    calcium because when calcium is mixed with protein it
    becomes poorly absorbed by the body.
            Refined Sugar Products
   Refined sugar depresses the immune system by decreasing the ability of the
    white blood cells to fight infection. Refined Sugar also causes depression
    by interfering with hormone levels and mood receptors in the brain. Sugar
    creates artificial highs in energy which result in a rapid decline soon after
    this effect leaves the body feeling an almost constant state of fatigue.
   High consumption of sugar leads to an overly acidic body. This in turn will
    cause the body to strip nutrients from its reserves to counterbalance this
    effect. This can eventually cause the body to take calcium from the bones
    and teeth since calcium is the primary mineral used to neutralize high acid
    in the cells. Osteoporosis and arthritic conditions can result from this
    continued process
   It’s important to note that sugar is a highly addictive substance, the
    addiction often being compared to that of heroine.
   Eliminating refined sugar from ones diet at first may cause discomfort as
    your body fights this addiction, however this discomfort is short lived,
    leaving a person feeling significantly more energized and focused.
                     Natural Sugar Substitutes
   Natural Sugar Substitutes (Good sugar substitutes)

   As with everything, used in moderation, the following sugar substitutes, all qualify as healthy alternatives over using refined sugar or chemical

   Stevia

   Stevia is a natural herb that is hundreds of times sweeter than regular sugar. Stevia is a good sweetener for drinks. It contains no fat, carbohydrates or
    calories and is suitable for people with diabetes, low carb diets and people with candida or other parasitic conditions.

   Stevia has been used safely for centuries and has been found to cause no “spikes” in blood sugar levels, providing a nurturing effect on the body.

   Stevia can be purchased at any health food store as a liquid concentrate, ideal for sweetening drinks, or a powered form which works well with hot or
    cold cereals.


   Agave comes in the form of syrup, similar to honey except this product comes from a cactus plant found in the desert. This sweetener is excellent on
    pancakes, cookies and to sweeten baked goods. Found in most health food stores, if not available request the store bring it in for you and it’s very
    likely they will.

   Rice syrup
    Rice Syrup is a good sugar alternative. It can be used in various ways and has a pleasant taste.

   Date Paste
    Date paste is very sweet and can be added to baked goods and pancakes, waffles and cookies.

   Fruit Juice Concentrates
   Use Fruit Juice Concentrates to sweeten baked foods.

   Barley Malt Syrup
    Another healthy alternative to be used as a sweetener is Barley Malt Syrup.

   Honey
    Using organic varieties of Honey for sweetening drinks or use in baking makes another healthier alternative to sugar.
                  Artificial Sweetners
   Equal, Nutrasweet or Spoonful (Aspartame) - AVOID

   Recent studies in Europe show that aspartame use can result in an accumulation of
    formaldehyde in the brain, which can damage your central nervous system and
    immune system and cause genetic trauma.

   Aspartame breaks down into methanol (wood alcohol).

   Methanol quickly converts to formadehyde in the body.

   Formaldehyde causes gradual and eventually severe damage to the neurological
    system, immune system and causes permanent genetic damage at extremely low

   Aspartame, considered even worse than refined sugar, has been linked with MS,
    lupus, fibromyalgia and other central nervous disorders as listed below.
MSG (Monosodium Glutamate or Hydrolyzed Vegetable Protein)
    MSG is scientifically proven to cause obesity, is an addictive substance, and, is known to cause people to
     eat more of the foods containing MSG than they would if the food did not contain MSG.

    MSG is an excitotoxin; an ingredient known to cause nerve damage by overexciting nerves. This is how
     MSG enhances the flavor in foods, by over exciting the taste buds on your tongue.

    Glutamate is a highly regulated chemical of the nervous system, proper balance is necessary for healthy
     brain and organ function.

    Every major human organ is now known to contain glutamate receptors. Over stimulation of these
     receptors, can lead to numerous health problems, many of which may mimic other disorders (such as
     fibromyalgia or heart arrhythmia), can go undiagnosed for decades, creating a life of misery and disability
     for the sufferer.

    FDA regulations in the United States currently allow significant amounts of free glutamate can be included
     in food under the following ingredient labels: MSG, monosodium glutamate, glutamic acid, hydrolyzed
     protein, autolyzed protein, textured protein, yeast extract, autolyzed yeast extract, protein isolate, soy sauce,
     modified food starch, modified corn starch, calcium caseinate, and sodium caseinate. In some cases,
     significant amounts of free glutamate are also added as broth, maltodextrin, seasonings, or natural flavor.

    Reactions to MSG vary depending on a persons sensitivity to the substance. For some, low doses of MSG
     may cause no obvious physical symptoms despite the acute neurochemical activity always created by this

    A high enough dose is toxic to everyone and becoming more and more likely as foods contain higher
     percentages of MSG, often in hiden forms.
    The following is a list of the common reactions to Monsodium Glutate. Headaches, migraines, stomach
     upset, nausea and vomiting, diarrhea, irritable bowel syndrome, asthma attacks, shortness of breath, anxiety
     or panic attacks, heart palpitations, partial paralysis, heart attack-like symptoms, balance difficulties, mental
     confusion, mood swings, neurological disorders (Parkinson's, MS, ALS, Alzheimer's),behavioral disorders
     (especially in children and teens), allergy-type symptoms, skin rashes, runny nose, bags under the eyes,
     flushing, mouth lesions, depression, and more
   There are more than 400 substances in alcoholic beverages
    beside ethanol, some of these are linked to cancer, and the
    alcohol industry is not required to disclose these substances, or
    to alert the public of the risks.

   Alcohol’s interaction with arthritis medication is harmful to
    one’s health, depending on the medication anything from
    increased damage to the liver to reactive skin disorders making
    the combination deadly.

   Besides being high in calories, alcohol also depletes the body
    of vitamins and minerals.
   Half of all American adults consume more than 300 mg of caffeine per day.

   Caffeine is found in food and drinks like coffee, about 100 mg per 6-ounce cup, regular
    strength brewed tea, 70 mg per 6-ounce cup, sport drinks, vary depending on brand,
    chocolate, approximately 6 mg per ounce, Cola’s, and other soda drinks range around 50 mg
    per 12-ounce can.

   Over the counter medications like Anacin contains 32 mg per tablet. No-doz contains 100 mg
    per tablet. Vivarin and Dexatrim contain 200 mg per tablet.

   Caffeine is an addictive drug. It operates using the same mechanisms that amphetamines,
    cocaine, and heroin use to stimulate the brain. Although milder than amphetamines, caffeine
    manipulates the same channels, and that is one of the things that gives caffeine its addictive
    qualities. If you feel like you cannot function without it and must consume caffeine every day,
    then you are addicted to caffeine, not to the action of having that cup of coffee or tea.

   It can be very helpful to gradually eliminate caffeinated beverages from one's diet. Caffeine is
    far too stimulating, causes restless sleeping, irritates the stomach, and is hard on the adrenals.
    Weakening the adrenals by drinking caffeinated beverages regularly can contribute to the
    development of significant health problems over the years.
                            Red Meat
   The pro-inflammatory hormone PG-2 is made from arachidonic acid (AA).
    The more animal fats (omega-6 fatty acid) a human eats, the more
    arachidonic acid they have in their blood and cell membranes and the more
    likely to suffer from inflammatory disorders.

   An increase in omega-6 fats results in an increased risk of rheumatoid and
    other inflammatory-related diseases.

   Include cold-water fish like salmon, tuna, mackerel and sardines, all
    excellent sources of the anti-inflammatory omega-3 fatty acids. Omega-3
    deficiencies increase the risk of rheumatoid arthritis.
                     Processed Foods
   Processed foods are usually manufactured with heavily refined, processed
    ingredients such as white flour. Refined white flour has had virtually all of
    its nutrition stripped away during the milling process, leaving only empty
    calories that have been shown to promote nutritional deficiencies and
    chronic diseases like colon cancer.

   Virtually all processed or prepared foods, whether from a restaurant or a
    convenience food you prepare yourself are so over laden with salt, sugar
    and MSG that they could and should be termed “extreme foods”. These
    “extreme foods” obliterate natural taste senses with the resulting effect
    being an obliteration of the ability to taste the natural flavor subtleties
    found in foods.
                    Processed Foods
   Another extremely toxic additive, added to most packaged meat products is
    sodium nitrate. When combined with saliva and digestive enzymes, sodium
    nitrite creates cancer-causing compounds known as nitrosamines. Sodium
    nitrate is strongly correlated with brain tumors, leukemia, and cancers of
    the digestive tract. Lunch meats and hot dogs are very high in sodium
    nitrate but you will also find this substance in other meats like bacon,
    pepperoni and ham, causing the nice color in the meat and extending shelf
    live of the meats.

   Another danger of these processed foods is the hydrogenated vegetable oil
    which is a dangerous form of dietary fat that promotes nervous system
    disorders and aggressively attacks cardiovascular health in humans. This
    processed oil is foreign to the body and used in virtually every cracker
    product, cookie, margarine and most baked goods.
   Common table salt is poison that has nothing in common with natural salt.
    "Chemically cleaned" table salt is sodium chloride, an unnatural chemical form of
    salt that your body recognizes as something completely foreign. Dried at over 1,200
    degrees Fahrenheit, the excessive heat alters the natural chemical structure of the

   Add to this the toxic additives used in table salt. Iodine and fluoride we have been
    convinced into believing are necessary to maintain health. Calcium carbonate,
    magnesium carbonate, and aluminum hydroxide are often added to improve the
    ability of table salt to pour. Aluminum in table salt is a light alloy that deposits into
    your brain, believed to be a potential cause of Alzheimer's disease.

   Ingesting excessive amounts of sodium chloride in table salt can contribute to
    problems like cellulite build up, rheumatism, arthritis and gout, kidney and gall
    bladder stones.

   Excessive salt intake has been shown to increase blood pressure, possibly leading to
    heart disease.
Celtic Sea Salt or Himalayan Salt
   Himalayan Salt has been shown to contain minerals
    and trace elements in colloidal form; meaning they
    are so small your cells can readily absorb them.

   Himalayan Salt is mined by hand and hand-washed,
    avoiding the chemical transformation caused during
    processing. This product would be considered a
    healthy alternative to the chemically altered table salt.
Anti-inflammatory Food Pyramid
         Anti-inflammatory Diet
   Aim for variety.
   Include as much fresh food as possible.
   Minimize your consumption of processed
    foods and fast food.
   Eat an abundance of fruits and vegetables.
                      Caloric Diet
   Most adults need to consume between 2,000 and 3,000
    calories a day.
   Women and smaller and less active people need fewer
   Men and bigger and more active people need more calories.
   If you are eating the appropriate number of calories for your
    level of activity, your weight should not fluctuate greatly.
   The distribution of calories you take in should be as follows:
    40 to 50 percent from carbohydrates, 30 percent from fat, and
    20 to 30 percent from protein.
   Try to include carbohydrates, fat, and protein at each meal.
   On a 2,000-calorie-a-day diet, adult women should consume between 160
    to 200 grams of carbohydrates a day.
   Adult men should consume between 240 to 300 grams of carbohydrates a
   The majority of this should be in the form of less-refined, less-processed
    foods with a low glycemic load.
   Reduce your consumption of foods made with wheat flour and sugar,
    especially bread and most packaged snack foods (including chips and
   Eat more whole grains such as brown rice and bulgur wheat, in which the
    grain is intact or in a few large pieces. These are preferable to whole wheat
    flour products, which have roughly the same glycemic index as white flour
   Eat more beans, winter squashes, and sweet potatoes.
   Cook pasta al dente and eat it in moderation.
   Avoid products made with high fructose corn syrup.
   On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67
    grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to
    polyunsaturated fat.
   Reduce your intake of saturated fat by eating less butter, cream, cheese and other
    full-fat dairy products; unskinned chicken and fatty meats; and products made with
    coconut and palm kernel oils.
   Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil,
    use expeller-pressed, organic canola oil. High-oleic versions of sunflower and
    safflower oil are acceptable also, preferably non-GMO (genetically modified).
   Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed
    vegetable oils.
   Strictly avoid margarine, vegetable shortening, and all products listing them as
    ingredients. Strictly avoid all products made with partially hydrogenated oils of any
    kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds,
    and nut butters made from these nuts.
   For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned
    sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish,
    butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly
    ground); or take a fish oil supplement (see below).
   On a 2,000-calorie-a-day diet your daily intake of
    protein should be between 80 and 120 grams. Eat less
    protein if you have liver or kidney problems,
    allergies, or autoimmune disease.
   Decrease your consumption of animal protein except
    for fish and reduced-fat dairy products.
   Eat more vegetable protein, especially from beans in
    general and soybeans in particular. Become familiar
    with the range of soy foods available and find ones
    you like.
   Try to eat 40 grams of fiber a day. You can
    achieve this by increasing your consumption of
    fruit, especially berries, vegetables (especially
    beans), and whole grains.
   Ready-made cereals can be good fiber sources,
    but read labels to make sure they give you at
    least 4 and preferably 5 grams of bran per one-
    ounce serving.
   To get maximum natural protection against age-related diseases (including
    cardiovascular disease, cancer, and neurodegenerative disease) as well as
    against environmental toxicity, eat a variety of fruits, vegetables and
   Choose fruits and vegetables from all parts of the color spectrum,
    especially berries, tomatoes, orange and yellow fruits, and dark leafy
   Choose organic produce whenever possible. Learn which conventionally
    grown crops are most likely to carry pesticide residues and avoid them.
   Eat cruciferous (cabbage-family) vegetables regularly.
   Include soy foods in your diet.
   Drink tea instead of coffee, especially good quality white, green or oolong
   If you drink alcohol, use red wine preferentially.
   Enjoy plain dark chocolate in moderation (with a minimum cocoa content
    of 70 percent).
             Vitamins and Minerals
   Vitamin C, 200 milligrams a day.
   Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with
    other tocopherols, or, better, a minimum of 80 milligrams of natural mixed
    tocopherols and tocotrienols).
   Selenium, 200 micrograms of an organic (yeast-bound) form.
   Mixed carotenoids, 10,000-15,000 IU daily.
   In addition, take daily multivitamin/multimineral supplements that provide
    at least 400 micrograms of folic acid and at least 1,000 IU of vitamin D.
    They should contain no iron and no preformed vitamin A (retinol).
   Take supplemental calcium, preferably as calcium citrate. Women should
    supplement with 500-700 mg daily, for a total daily intake of 1,000-1,200
    mg from all sources. Men should get no more than 500-600 mg daily from
    all sources, and probably do not need to supplement.
       Other Dietary Supplements
   If you are not eating oily fish at least twice a week, take
    supplemental fish oil, in capsule or liquid form, 1-2 grams a
    day. Look for molecularly distilled products certified to be free
    of heavy metals and other contaminants.
   Talk to your doctor about going on low-dose aspirin therapy,
    one or two baby aspirins a day (81 or 162 milligrams).
   If you are not regularly eating ginger and turmeric, consider
    taking these in supplemental form.
   Add CoQ10 to your daily regimen: 60-100 milligrams of a
    softgel form taken with your largest meal.
   If you are prone to metabolic syndrome, take alpha-lipoic acid,
    100 to 400 milligrams a day.
   Try to drink 6-8 glasses of pure water a day, or
    drinks that are mostly water (tea, very diluted
    fruit juice, sparkling water with lemon).
   Use bottled water or get a home water purifier
    if your tap water tastes of chlorine or other
    contaminants, or if you live in an area where
    the water is known or suspected to be

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