Let’s talk inflammation. It affects all of us and many of us over 40 have more than our normal share. Inflammation is actually a natural biological response of the body to repair itself. Normal situations such as a bruised limb, a cut on your finger or too much sun on your body causes your inner working to call on its inflammation warrior team. These internal “warriors work together to fix the problem and move on. In most normal circumstances little more is needed to clear up the damage.
Too much inflammation in the body can cause chronic pain. Your body is now actually fighting itself. Your joints hurt, you feel tired and achy all the time. What are some of the food causes of inflammation? Glad you asked, here’s a list:
- Refined sugar
- Cooking oils. Too many Omega 6s in these oils versus the healthier Omega 3s. Some examples are vegetable oils, safflower oil, corn oil and sunflower seed oil.
- Trans Fat
- Dairy products
- Refined and processed meats, too much red meat
- Alcohol
- Refined grains
- Artificial food additives
So how do we start to clean up this excess inflammation in our bodies? Start with cleaning up our diets.
Refined sugars are never going to be good for you so start with healthier options such as fresh fruit and natural sugars like honey or pure maple syrup. Many cooking oil are full of Omega 6 fats which are the bad fats, too many and your body is going to get clogged. We are looking for more Omega 3 fats, the healthy fats. Try to switch your bad oils for more heart healthy olive oil, walnut oil, avocado oil and nut oils. Transfat is possible the worst type of fat and “food” you can consume. It is processed by adding a hydrogen molecule into a saturated fat. Transfat lasts forever and can clog your brain. Our brains are 60% fat so feed them the right fats, natural saturated fat such as butter or coconut oil are healthier options. Dairy products are one of those gray areas. Be aware there are fats and sugars naturally occurring in milk. Switch out full fat milk for a healthier option of plant based milk, low fat cheese and hard cheeses such as Parmesean cheese. Alcohol again is another personal choice. Awareness is key to know too much is a trigger for inflammation in the body. Cut down on your alcoholic consumption and replace it with sparkling waters and natural teas. Refined grains are over processed with most of the naturally occurring nutrients removed. The body is not sure what to do with them so they are very often stored as fat in the belly and liver. This type of conversion may lead to more serious health issues. Artificial food additives are known as excitotoxins. They have been proven to possible alter the chemistry in the brain. Why not go for the real thing, add fresh fruit juices and zest, natural vanilla and color with food juices.
If you are suffering from inflammation, you should review your diet and level of activity daily. A healthier, fresh food diet with daily workouts may work for you. Contact me to join my next PrimeTime Health set of workshops that begin on 7/25. One of our six topics is inflammation and I go into much greater detail on how not to become an “IBod” You will receive a free gift when you sign up. Registration closes on 7/11/16. Better health awaits!
Here’s an anti-inflammatory recipe and it tastes great!
- 3 oz angel hair whole wheat pasta
- 1/4 cabbage cored and shredded i use a knife to cut the cabbage
- 1/2 cup steamed fresh broccoli
- 1/2 cup frozen or fresh lima beans frozen work just as well and are more readily available
- 2 tbsp. extra virgin olive
Add the olive oil to a large skillet and heat to medium
Bring the water for the angel hair pasta to a boil and cook according to manufacturer's directions, drain
Cook the lima beans according to manufacturers directions, drain
Add the onions to the skillet, saute about 3-5 minutes on medium till transcluscent
Place the sliced cabbage on top of the onions, lower the heat to low, cover and let steam about 6-7 minutes, stirring once or twice
Add the steamed broccoli, cooked limas to the cabbage and stir to combine
add the drained pasta to the skillet and mix well.
Add salt and pepper to taste. For some heat, add a few red pepper flakes!
Serves 1-2
Enjoy!
http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htm
http://www.huffingtonpost.com/dr-robert-a-kornfeld/5-ways-to-reduce-inflamma_b_271640.html
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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