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Anti-Inflammatory Diet – first stepWhat we eat can and will contribute to how we feel. Some foods tell your body to turn on the immune system (inflammatory) and some foods tell your body to turn off the immune system (anti-inflammatory). Researchers are finding a link between elevated inflammation and chronic diseases such as arthritis, lupus, diabetes, heart disease, Alzheimer’s, some cancers, digestive problems, allergies and asthma. You can make changes in your eating habits that improve your body’s ability to function optimally. Foods of greatest concern include fast foods, pre-packaged foods and fried foods. Foods that are highly promoted are fresh fruits and vegetables, whole grains, and lean protein sources. To feel better and live longer, recognize the foods most easily tolerated and known to improve your inflammatory response.Meal planningGo for variety, using spices, textures and colors to enhance the quality of your meal. Choose fresh in-season fruits and vegetables. Fill half your plate with these, a quarter of your plate with lean protein sources, and a quarter of your plate with whole grains. The earlier phase of the diet may be more restrictive until your body becomes more in balance and you are able to recognize foods that support healing and wellness versus those that cause pain and dis-ease.CookingChoose stainless steel, glass, ceramic and glazed or natural cast iron. Avoid aluminum and non-stick coatings in pans, and plastics in the microwave.SpicesUse generously a variety of natural spices to enhance eating enjoyment. Use rosemary, garlic, curcumin/turmeric, curry, parsley and ginger to reduce inflammation. Limit salt, soy sauce, and pre-packaged sauces and dressings. Use oil/vinegar dressing, but avoid malt vinegar when gluten free, review label for salt content in rice vinegars.VegetablesChoose organic when possible and refer to the dirty dozen guideline for those that should ‘always’ be chosen organic. Eat vegetables raw or steam them lightly, they should remain somewhat crispy. Light steaming can improve digestion and availability of nutrients. Excessive steaming diminishes the vegetable flavor and can destroy some of the nutrients.FruitEat 1 or 2 pieces of any whole fruits. Choose organic fruits when possible and refer to the dirty dozen guideline for those that should ‘always’ be chosen organic.GrainsChoose mostly whole grains as opposed to foods made from refined flours. Whole gluten-free grains include millet, basmati, brown or wild rice, quinoa, amaranth, flax, barley, steel cut oats, and buckwheat. Whole grains are slow to digest, are a good source of fiber, and help reduce post-meal blood sugar spikes. Recommend 2 servings per day (1/2 cup per serving).ProteinFish: Deep cold water fish such as salmon, small halibut, sardines, tilapia, but avoid shellfish or farm raised fish. Poach, bake, steam, grill or broil the fish.Meat: Wild game, organic chicken, local free range eggs (1-2 times per week).Vegetarian proteins: Legumes and grains (versions of both needed for complete protein source). Nuts –avoid if sensitivity suspected or known. Organic soy allowed in moderate amounts if no sensitivity. DairyLimit or avoid milk, cheese, ice cream and foods made from these. If used, select low fat varieties that are organic and free of chemicals. Use rice, almond or soy milk (unsweetened), hemp milk (lower in carbohydrate, high protein, natural enzymes.OilsUse extra virgin olive oil mainly, cooking always at 350 degrees or less. Coconut oil is allowed in moderate amounts when high temperature is used. Other oils include walnut, almond, sesame, etc. These should not be cooked.SweetenersLimit sweeteners over-all. If needed, try very small amounts of maple syrup, rice syrup, barley syrup, honey or cane sugar. You may use the non-caloric sweetener Stevia as you wean off sweets.Avoid all the artificial sweeteners such as Nutrasweet, Sweet & Low, Equal, etc.FluidsDrink 8-10 glasses of filtered or reverse-osmosis filtered water dailyDrink 2-4 cups of herbal or green/white/red tea daily. Best taken in the evening, sipped slowly.The following includes three steps towards cleansing the diet of foods that are known to be harmful (step 1 and step 2), through foods that may be harmful to some (elimination).Anti-inflammatory diet step 1 Anti-inflammatory diet step 2 Elimination DietFried foodsMilk and dairy productsEggsTrans fats (hydrogenated oil)Animal products**Peanuts & peanut butterRefined foods/floursEgg YolksCitrus fruits (orange/grapefruit)Sugar/sweetened foods Corn/soy/wheat (gluten) Processed & instant foods Night shades as directed*Added colorings, flavorings and preservativesAlcohol and caffeine*Night shades include white potatoes, eggplant, tomatoes, bell peppers –all colors.**Animal products: you may include small amounts of organic free range poultry and wild game.Allowed: 1 square of dark chocolate daily (be sure to read the label for any ingredients that would not be allowed based on the above list, example: partially hydrogenated soybean oil).The step 1 anti-inflammatory diet includes those foods that are known to lack nutrition and to promote inflammation at all levels of health, and should be excluded as much as possible by everyone.The step 2 anti-inflammatory diet includes mainly animal products, all of which are inflammatory, to varying extents in different people. The least inflammatory style of eating is mainly whole vegetables and fruits, with some whole grains.The comprehensive elimination diet is designed to clear the body of foods and additives/chemicals you may be allergic or sensitive to, and, at the same time, improve your body’s ability to handle and dispose of these substances. This diet supports your body’s detoxification machinery, and its return to normal functioning. ................
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