Click here for part two of this article.
Inflammation is sneaky…as an often overlooked component of health, inflammation is the starting point for heart disease and a major reason why i believe people have issues losing weight or increasing muscle.
So what the heck is it?
Think of the last time you got a cut and the area got red and puffy. That’s inflammation. The difference between the inflammation inside and outside your body is that you don’t feel the stuff on the inside…at least, not directly. As your skin reacts to attack from foreign objects, so your organs will react to inflammatory foods. The effects of inflammation can be felt in the forms of allergies, problem weight loss, cold symptoms, fatigue, mid-day crashes, depression, high blood pressure, diabetes, cancer, arthritis, etc.
It’s possible that you are allergic to certain foods and don’t even know it.
Its been my experience that most people who initially come to me for help are functioning on about 50% of their natural energy levels. They are usually relatively unmotivated to change because they believe what they feel as 50% is actually 100%. Imagine their shock when I help them get double the energy!
Much of the information below (with a few edits) is an excerpt of a 2008 article written by Isabel De Los Rios and published n PT on the NET. The info has helped me solve nutrition issues for many of my clients and yielded incredible results.
The following approach will make it easy to learn exactly which foods you can eat and which foods to avoid.
In order to find exactly which foods may be irritating, they must eliminate all possible culprits for 14 days. Almost every client can agree to 14 days. And after they have seen dramatic results in just two weeks, they are now more inclined to stick with the program!
FOODS TO EAT
1. For every meal you eat, choose one food from the A column and one from the B column.
A. Proteins –Whole Organic Eggs• Free Range Chicken, Duck, Pheasant (white and dark meat)• Free Range Turkey (white and dark meat)• Grass Fed Beef, Buffalo, Lamb, Venison• All Wild fish (no canned tuna)• Raw almonds, walnuts, macadamia nuts, filberts, pecans, pumpkin seeds and sunflower seedsRaw Nut Butters from the above mentioned nuts
B. Fruits and Vegetables – All vegetables (except for Iceberg Lettuce and Corn)All fruits (except for dried or canned)
Can be used at each meal –Organic Extra Virgin Olive Oil (preferably raw)• Butter (no margarine or any other fake butter)Coconut Oil (Organic, Extra Virgin)
Unlimited – All Spices• Only Celtic Sea Salt (no other salt is permitted)• Stevia (as a sweetener)Herbal Teas
2. Sample Menu:
Breakfast: 3 organic eggs, spinach and peppers, cooked in butter or coconut oil1 banana
Snack: 1 green apple2 TBSP Raw Almond Butter
Lunch: 5 oz Salmon• Over large salad (Romaine Lettuce, Tomatoes, Cucumbers, Celery)• 1 TBSP Extra Virgin Olive Oil and Lemon JuiceStrawberries or Blueberries
Snack: 2 TBSP Raw Walnut ButterBaby Carrots
Dinner: Chicken Legs• Sautéed Broccoli cooked in butter• Large green salad with Olive Oil and Lemon dressing.
3. “If it doesn’t make you feel good, don’t eat it!” It’s that simple.
FOODS TO AVOID
Inflammatory Foods – Wheat, Gluten and Grains
“But I eat whole wheat bread instead of white.” Regardless, the human body was not designed to eat the breads we have in this country today. Just a quick glance at the health condition of our population and the amount of breads, cereals and grains we all consume, and it’s quite obvious that it is a poor choice for most of us. Whereas five years ago, it may have been more difficult to explain to clients to stay away from wheat and grains (bread, pastas, cereal, crackers), most of them now know how harmful it is to their health.
1. Dairy – “But I drink skim milk instead of whole.” or “Where will I get my calcium from?” Regardless of the variety of milk you consume, dairy in this country is not in the form nature intended. Because of pasteurization, the high heat kills off all the necessary enzymes in the milk that we need to digest (thus the high prevalence of lactose intolerance and irritable bowl syndrome in this country). You can argue pasteurization is necessary to kill off bacteria, but in reality, the high heat temperatures of pasteurization are actually not high enough to kill off the pathogens most people are worried about. So this practice kills off the good and leaves the bad. You will absorb more calcium from green leafy vegetables than any amount of milk you can consume. When I take clients off of dairy, the results are phenomenal. Once they have seen a significant amount of weight loss and improvement in health, I talk to them about incorporating raw dairy into their meal plan. If they are not open to it, then dairy is not an option.
2. Sugar and foods containing sugar – Sugar, by far, is one of the most abused drugs in this country (and yes, I did call it a drug). It causes everything from rotting teeth to diabetes to most cancers. Even if you are not a candy or dessert eater, there is a ton of sugar in most food! If you were to total up the amount of sugar from their daily juices, sodas, processed foods and dressings, it could add up to 20 teaspoons of sugar a day!
any word ending in “-ose” on a package usually means sugar (i.e., sucrose, maltose, glucose).
3. Artificial Sweeteners and Packaged Foods – If they can’t pronounce it, they are not allowed to eat it. So NO diet foods of any type (Jell-O, Diet Coke, frozen dinners, etc.).
In Part 2 of this article series, I will list the most common questions I get from clients during this two week period and exactly how I transition them out of this preliminary phase.
1. Chek, Paul. How to Eat, Move and Be Healthy. San Diego, CA: CHEK Institute, 2004
.2. De Los Rios, Isabel. The Diet Solution: Start Eating and Start Living. Florham Park, NJ: New Body, 2008.
3. Fallon, Sally, with Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition. Washington, DC: New Trends, 2001.
4. Mercola, Joseph, with Alison Rose Levy. The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life. New York, NY: Dutton, 2003.