Download Inflammatory Foods

Inflammatory Foods
Inflammatory foods
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A healthy diet, avoiding inflammatory foods is
very different from the typical American diet
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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
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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
challenges.
Inflammatory Foods
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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
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Man is the only mammal that continues to drink milk beyond
the first year of life.
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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.
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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
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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
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Natural Sugar Substitutes (Good sugar substitutes)
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As with everything, used in moderation, the following sugar substitutes, all qualify as healthy alternatives over using refined sugar or chemical
sweeteners.
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Stevia
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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.
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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.
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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.
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AGAVE
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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.
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Rice syrup
Rice Syrup is a good sugar alternative. It can be used in various ways and has a pleasant taste.
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Date Paste
Date paste is very sweet and can be added to baked goods and pancakes, waffles and cookies.
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Fruit Juice Concentrates
Use Fruit Juice Concentrates to sweeten baked foods.
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Barley Malt Syrup
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Another healthy alternative to be used as a sweetener is Barley Malt Syrup.
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Honey
Using organic varieties of Honey for sweetening drinks or use in baking makes another healthier alternative to sugar.
Artificial Sweetners
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Equal, Nutrasweet or Spoonful (Aspartame) - AVOID
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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.
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Aspartame breaks down into methanol (wood alcohol).
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Methanol quickly converts to formadehyde in the body.
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Formaldehyde causes gradual and eventually severe damage to the neurological
system, immune system and causes permanent genetic damage at extremely low
doses.
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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)
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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.
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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.
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Glutamate is a highly regulated chemical of the nervous system, proper balance is necessary for healthy
brain and organ function.
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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.
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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.
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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
substance.
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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
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Alchohol
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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.
Caffeine
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Half of all American adults consume more than 300 mg of caffeine per day.
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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.
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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.
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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.
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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
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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.
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An increase in omega-6 fats results in an increased risk of rheumatoid and
other inflammatory-related diseases.
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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
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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.
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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
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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.
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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.
Salt
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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
salt.
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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.
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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.
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Excessive salt intake has been shown to increase blood pressure, possibly leading to
heart disease.
Celtic Sea Salt or Himalayan Salt
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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.
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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
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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
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Most adults need to consume between 2,000 and 3,000
calories a day.
Women and smaller and less active people need fewer calories.
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.
Carbs
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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
day.
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
pretzels).
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
products.
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.
Fats
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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).
Protein
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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.
Fiber
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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 oneounce serving.
Phytonutrients
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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
mushrooms.
Choose fruits and vegetables from all parts of the color spectrum,
especially berries, tomatoes, orange and yellow fruits, and dark leafy
greens.
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
tea.
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
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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
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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.
Water
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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
contaminated.