Implementing an Anti-Inflammatory Diet
There has been a LOT of information presented in this series, and there is so much more that was left out. I wish we had more time to discuss many of the topics more in depth. I tried to pick those that were the important basics. A place to start the processes of illuminating inflammation in the body.
My goal in this series was not only to educate you on how food can change your inflammatory pathways (good and bad), but to also give you the information to encourage you to make the change. Lastly, my goal is to give you the tools you need to take charge of your own health. The knowledge into HOW to make these changes, and make them last.
Today, I want to bring it all together with some tips to help you implement and make this a lifestyle, not a diet.
Food Allergies & Environmental Toxins May Be Causing Your Autoimmune Inflammation
I did not add food allergies into my original set of principles. Mostly because I believe that before you address this, you need to clean up your existing diet. These changes are meant to be lifelong, not a fad. In order to do so, and remain committed, it is important to take baby steps.
For many of you, the principles I have listed are things that you have already started to do. It is time, then, for you to take the next steps.
Heal Inflammation with Dietary Fats
It's time to move away from sugars, and into fats. It's amazing to me how different nutrition is from what I grew up learning and knowing. I was a child of the low-fat movement. I remember my parents buying low-fat and no-fat products. I remember classroom nutrition telling me how eating fats was going to cause heart disease, cancer, etc… OH how the tables have turned. This was a big hiccup in nutritional history, and we are beginning to learn the evil of these ways.
These diets were super high in refined flours, grains and sugars, but low in many nutritional fats. This was also the time when margarine and artificial sweeteners were considered healthier than their nutritionally dense counterparts. From these diets we have seen an incredible spike in degenerative diseases.
Now is the time of fats. The nutritional necessity of fats is only beginning to be understood.
Differentiating "Natural" & Alternative Sugars
I want to address the number of different natural sugar options out there. Many believe that if it is natural, it is good...but that is not the case. Many also believe that ALL sugar is the enemy...but that, also, is not the case.
As with fats, there are good an bad sweeteners, and there is a difference in quality within these sweeteners.
Sugar's Effect on Your Neurotransmitters
Here is the deal on adding in sweeteners. We use too much, as I have mentioned. These should not be eaten daily. "On occasion" occasion means 1-3 times per week, and in super small doses. Notice the granola I made had 1 TBSP for 5 cups of granola.
Part of the process of removing and reducing sugars in the diet, is having to change your palate for sweets. For many people who are consuming vast amounts of sugars at every meal, in high concentrations, your palate has weakened. Sweet isn't sweet anymore, you need high amounts of refined sugar to taste any presence of sugar. This needs to change.
When you can take a bite out of an apple, and say to yourself, "Wow, that's sweet." You are there.
Sugar Perpetuates Chronic Inflammation
I love sugar just as much as the next person. In the evenings I crave something sweet after dinner, most nights. I have an addiction to Brownies (when I was pregnant, I ate a batch a week, no lie, and I don't recommend this. It was a nutritional low point, I admit it). There are biological, nutritional, emotional and primitive reasons that we crave and need sugar. The problem with the modern diet and sugar is that we are often consuming our sugars in extremely high amounts and from nutritionally poor sources. We consume much more than we need for it's necessary biological roles in the body, we are not active, and this excess sugar becomes a health problem.
More and more research is linking sugar as the the primary cause of degenerative diseases in the body. It promotes excessive weight gain and inflammation. It hyper stimulates the brain, and is more addictive than many illegal drugs.
It is extremely important to find a balance with the normal needs of sugar for cellular energy. This all starts with choosing clean and natural sugar choices, and limiting the amount we consume based on our realistic energy consumption.
In today's post, we are going to dive deep into sugar, the good the bad and the super ugly. My goal is to help you achieve balance, and understand the how sugar affects our bodies. I want you to leave this post with the knowledge to look at your sugar consumption realistically.
Twenty Foods that Fight Inflammation
I thought it would help to start with the foods that really work hard at reducing inflammation in the body. These foods are those that you should be having daily. These are the foods that will speed your healing and recovery. These are your new favorite foods!
We are going to be going into quite a few things over the next couple of days that may seem like you can't eat anything. Starting with a strong list of foods to include is a great, positive way to start any new change.
Cleaning Up Your Diet to Reduce Inflammation
I have this as the first principle for a couple of reasons. One, it is, in my opinion, the most important. Thwo, this step only will help you eliminate the main food culprits causing excessive inflammation.
BUT WHAT DOES IT MEAN?
Simply put, EAT SIMPLE! Just like most things in life, if you stick to the K.I.S.S. (Keep It Simple and Stupid) guidelines you find it's not as hard as you imagine.
Basic Dietary Principles to Reduce Inflammation
Inflammation is the root of many different diseases, including; auto-immune disease, chronic pain, fibromyalgia, migraines, heart disease, asthma, arthritis, IBS, etc… Because of this, the principles and guidelines in this blog series are basic and fundamental. I will do my best to talk about the individual conditions as they arise, but this is a generalized diet. In upcoming blog series, we will take a deeper look into some of these individual conditions, and how even more detailed nutrition can help in these specific cases.