Cleaning Up Your Diet to Reduce Inflammation

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. 
​

• Choose Fresh Fruits, Vegetables and Legumes
• Eat Grain in their Whole State
• Choose Meats raised naturally without synthetic hormones, or fed unnatural feed
• Properly Balance meals with Proteins, Fats and Carbs
• Eliminate Processed Meats
• Eliminate Refined Grains
• Eliminate Refined Sugars
• Learn to Cook
• Learn to Read Labels

Choosing Fresh Fruits, Vegetables and Legumes

You don't have to say goodbye to canned and frozen version. But be sure to read the labels to look for added salts, sugars, preservatives and BPA lined cans.

FRUITS: Fruits are a source of natural sugars, which our body does need (more on sugars later). Our body can handle the sugars in fruits because they are balanced with fiber, enzymes, proteins, fats and other vitamins, minerals and phytochemicals. It is the refined and highly processed sugars that are the real issue (again, more later), and excessive amounts. 

Have you noticed that fruit is seasonal? Many of us have forgotten that fruits (and vegetables for that matter) have seasons. They are typically available year round. But, let me tell you a secret…if you eat them when they are in season in your area, you are going to to get the best nutritional bang for your buck. Apples, for example, are a fall and winter storage fruit. They are harvested in the fall, and can be cold stored for winter use. How many of you have seen a fruit filled tree in early summer….not here anyways. Most of the apples you get in spring/summer come from other countries (typically Mexico, Central and South American Countries). These fruits are picked before reaching full potential and shipped long distances. These are also, typically, irradiated and processed before entering our country to kill foreign bacteria, viruses, protozoan, and chemicals. If you want to have fruit with not only the most flavor, but the most nutritional value, pick local and in season (they will also be cheaper then too…supply and demand). 

When choosing fruits, stick to fresh or frozen. Don't buy the canned or jarred varieties. These are full of added sugars. Frozen is the next best to fresh. Fruit is picked ripe, and frozen quickly, retaining their nutritive value. If you can't get fresh, seasonal, buy frozen as the next best. 

Dried fruit is often full of added sugar and preservatives. Read your labels closely, and find versions that are just fruit. Better yes, learn to dry or dehydrate fruit yourself!

Many fruits are high on the pesticide use list. (THE DIRTY DOZEN). Going organic is expensive, and in some areas there is little available. Start by avoiding conventional fruits in the Dirty Dozen list as a starting point. This will immediately minimize the amount of foreign and inflammatory chemicals in your body. The good thing is, that many studies show that once switching to mostly organic, chemical levels in the body decrease quickly. 

VEGETABLES: Vegetables are a must! Vegetables are an essential way of getting vital vitamins, minerals, enzymes, fiber, essential fatty acids, proteins, and phytochemicals necessary for body functions. 

Like Fruit, fresh and in season is best. Some vegetables can be stored and used year round (think fall and winter vegetables: cabbage, beets, potatoes). Traditionally these foods were grown for winter meals. Some vegetables are only available during short periods during the year…Asparagus is an early spring, short lived treat. There are so many amazing vegetables out there, don't limit yourself, explore some new ones. You may be surprised what you like. Example: We joined a CSA when we moved to Colorado. (Love CSA's by the way, if you are looking for a way to get local, seasonal produce and support local farms, check out a CSA in your area). Our weekly box was full of vegetables I have never used, and some I had never even seen! One of these gems was Kohlrabi. A member of the cabbage family, it looks like a root vegetable that forgot to grow underground. It's flavor is a cross between a white potato and an artichoke. It can be cooked and mashed (into a mashed potato look-a-like) or used raw in salad. I fell in LOVE with this unique vegetable (I had to look it up online). I rarely find it in the regular markets, but grow it in my garden now. 

When picking your vegetables go fresh and local when you can, leaving frozen as the next best, and canned as the last resort. Most canned vegetables are in BPA plastic lined cans, have added salts/sugars, and have lost much of the flavor they should have. Like Fruits, many common vegetables are highly treated with pesticides. Buying organic will help you avoid these environmental toxins. Start by buying only those on the Dirty Dozen list Organic. 

Grow Your Own! Start a vegetable garden of your own. This way you have control over the chemicals used, access to the freshest vegetables, and can pick those that you eat frequently. You'd be surprised how much you can grow in a small space. I live in suburbia! With a small "patio-home" style yard. Every year, I grow a garden. It's taken me some time to figure out what works well with my space and family, but at this point I can grow: Lettuces, Red Radishes, Beets, Arugula (In the spring), Okra, Zucchini, Summer Squash, Tomatoes, Peppers, Daikon Radish, Kohlrabi, Rapini, Green Beans, Corn (in the summer) and Kale, Chard, Rosemary, Stevia, Mint, Thyme, Oregano, Parsley Cilantro, Chives, Sage, Strawberries, Pumpkins (all season). This past season I was able to grow enough for us to eat, and to freeze (we froze 3 bags of Green Beans, 4 bags of Okra, 15 ear of Corn, 6 bags of Kale, 5 bags of Chopped Chard, made my own Crushed Red Pepper, and made some Stevia/Mint bombs (stevia and mint leaves chopped and frozen in TBSP amounts). Not too bad for 2 small garden beds and some pots. It's possible in any yard, rewarding and a great way to supplement the grocery bill with quality food. This year I was planning on adding Sweet Potatoes and Amaranth!

Eat a variety of cooked and raw vegetables. Some NEED to be cooked, even slightly, to unlock their nutrition availability.

LEGUMES: Legumes need to be soaked, or sprouted to break down inflammatory chemicals (saponins, phytic acid, and enzyme inhibitors) than can make them rough on the digestive system and weaken the digestive functions of the intestines . It is best to buy them dry and soak them, cook them yourself. This is not feasible for many (even me sometimes). But, if you are trying to eliminate inflammation, please take this extra step and learn to can yourself. Make big batches of simple cooked beans, and store them in jars. All legumes need to be cooked! Raw legumes can be toxic, much like raw potatoes. 

Saponins are plant "soaps." They bind to both carbohydrates and sterol fats. Most all plants have some level of saponins. Like Phytic Acid, there are pros and cons to Saponins in the diet. Legumes vary in the amount of Saponin they have between 0.5%-5% with Soybeans have the most. Saponins can have a negative affect on intestinal cell membrane integrity. They bind to sterols (cholesterols) which make up a portion of the lipid cell membranes, weakening the membrane over time. On the contrary, some Saponins have been shown to have ANTI-inflammatory properties. Saponins work in plants to protect them from microbe invasions. These Saponins can help treat protozoan and microbe overgrowth in the intestines. Cooking, and soaking does not remove all of the Saponins, much like soaking grains, but reduces the amount. 

Cyanogenic Compounds are also found in legumes. These compound are found in many different root vegetables and legumes… These are toxins, and are found in high amounts in things like Cassava and Broad Beans…these must be soaked and cooked to destroy these compounds. Our body can remove small amounts of Cyanides (yes this is a form of Cyanide). In large amounts it is toxic. 

Proteolytic Enzyme Inhibitors are another reason to properly process your legumes. Legumes are particularly high in Proteolytic Enzyme Inhibitors (PEI). For the plant, these are great! They are a defense mechanism agains bugs. In the diet, these PEI's have been linked to enlargement of the pancreas, a reduction in protein digestibility, and increase digestive inflammation. These are highest in soybeans. With most legumes, the soaking cooking methods reduce the PEI's to a safe level. With soybeans, the levels are so high that an extra step of actually fermentation must be taken to make theme safe for consumption. Soy should never be consumed raw, or in "milk" form, or even edamame. It should always be fermented into real cultured tofu, miso, or tempeh. 

Eat Grains in Their Whole State

oAh Grains. Another very controversial food, much like the Legumes I just spent an hour explaining! Like Legumes, grains contain several anti-nutrient compounds. They too need to be properly processed to be consumed. 

Eating your grains in their whole, and natural form (and processing them correctly) increases their nutrition value. Most refined grains have been stripped of all their nutrition (which is why the flour is "fortified" with synthetic vitamins…which we will talk about later and how synthetic vitamins can be extremely toxic). Whole grains in their whole state; Quinoa, Wheat berries, Brown Rice, Wild Rice, Millet, Spelt, all in berry form, are the preferred method. If you need to use ground flours, pick those that are whole grain and sprouted. This will ensure that you are getting the most nutrition that you can. BUT, when trying to eliminate inflammation, I highly recommend just doing away will ground flours, whole grain pastas, whole grain breads etc. These are so often full of preservatives and sugars, 
Stick with whole berry grains, and soak/spout them before cooking. 

When you can, stick to more primitive varieties of grains. Modern varieties, even organic, have been very much changed over years of modern agriculture, and are now commonly Genetically Modified. Primitive grains tend to have more nutritional value, being higher in proteins, fats, minerals, and B vitamins, than more modern grain species. Many primitive grains are gluten free, and technically seeds.

Primitive grains include: Amaranth, Barley, Buckwheat, Chia, Farro, Oats, Millet, Quinoa, Red Rice, Sorghum, Teff, Thai Black Rice, Wild Rice

Like Legumes, there are compounds in grains that need to be broken down to increase their digestibility and increase their available nutrition. 

Phytic Acid is the most talked about, and I have already mentioned this in yesterdays post (see my Scottish Oats notes.) 

The next is the Proteolytic Enzyme Inhibitors, just like the Legumes. In grains, there is less, and grains need a simple soak/sprout to break them down. 

With grains, we should probably bring up Gluten. Let me start by saying, I do not believe that everyone with an inflammatory condition is a Gluten Allergy or Sensitivity. YES it does exist, but like all other food allergies, it varies from person to person. Is it more common, yes, but that does not mean that everyone should be off Gluten.

Gluten is a protein found in some grains, most commonly wheat. Gluten can cause inflammation in those with allergens, sensitivities or autoimmune reactions.

Gluten/Wheat Allergy: This is an immune response to gluten. It can cause not only intestinal inflammation, in systemic inflammation, such as asthma, chronic congestions, watery eyes, and common "seasonal" allergy symptoms. Symptoms are usually quick a quick onset. Allergy reactions can be see in on an IgE blood test. 

Non Celiac Gluten Sensitivity: This is an intolerance to gluten that has not caused intestinal damage, but there is systemic inflammation causing brain fog, joint pain, and fatigue. This is more difficult to diagnose. Blood tests are are often variable. You need to have consumed large amounts of gluten at a certain point prior to testing for accurate results.

Celiacs: This is becoming one of the most common auto-immune diseases in the modern culture. There are many theories as to why this is becoming an issue now. One such theory is that our modern wheat grains are so rich in gluten (much more than primitive varieties), and this gluten is actually a different form of gluten from primitive grains. This new gluten is harder for our body to recognize and we are bombarding our system with so much foreign gluten at home time, that it sees it as a threat and goes on the defensive. Celiacs is an autoimmune disease. Those with Celiacs have significant intestinal pain and inflammation, as well as systemic symptoms such as joint pain, fatigue, weight changes, malnutrition, and other autoimmune diseases. 

​If you think you may have issues with Gluten, get tested. 

Choose Quality Meats Raised Naturally

The meat we eat is one of the most important aspects of diet to change. This is a great example of Quality vs. Quantity. It is better to have smaller amounts of nutrient rich, properly raised meat, than large amounts of nutritionally poor, poorly raised meat. 

This does not mean organic meat. This means GRASS-FED and FINISHED, when we talk beef. PASTURE RAISED when we talk Poultry and Pork, and WILD CAUGHT for fish. What our meat eats will make  a different in the nutritional profile.

• Look for meat that has been raised without added hormones, and without the use of un-necessary antibiotics. 
• Choose Grass FINISHED Beef or bison when available. Grass-fed/Grain finished is second, but not ideal.  Cattle finished on grass can up to 4x more Omega 3 fatty acids per 4 oz serving (up to 3500mg)
• Choose Pasture raised Chicken and Pork that have access to natural foraging, and natural feed. These animals are naturally omnivore and should not be fed vegetarian diets. Pastured raised Poultry and Pork have higher concentrations of good fats, and fat-soluble vitamins. 
• Look for animals fed non-GMO corn. Corn in general is not a natural food source and is full of too much sugar for most ruminant animals. Increasing the risk of E.Coli infections.
• Learn to read the labels:
  • "Natural" is an unregulated term, do not rely on this in choose quality.
  • "Organic" does not mean that the animal was pasture raised, or even fed non-GMO feed. It just means the the feed was from "organic" sources.
  • "Grass-Fed" too, may not mean what it says. This can be put on labeling of animals that were fed grass, even for a short period of time. 
  • "Grass-Finished" means the cattle were given grass until slaughter
  • "Cage Free" means that the poultry was not kept in cages, but that does not mean they are not kept in cramp barns with no access to sunlight.
  • Choose the best that is available to you. There are many more resources out there for quality meats. The food world is becoming more aware of the importance of feeding and raising animals in a way that is not only more humane, but more nutritious. Eating meat that is more nutrition means not needing to eat as much.
• Eat the Fat! Yep, and the Skin. When buying and eating meat, look for whole chunks with bones in and skin on. The skin and fat and rich in nutrients, some of which are heard to find in the diet, but necessary for certain inflammatory joint conditions to heal (Hyaluronic Acid). 
• Eat the Organs. Don't throw out that bag of giblets! Add that to your meat broth…puree and add to soups…or learn to enjoy Liver, Heart, etc… They are not as bad as you think. If you start your children young, they won't know the difference.
• Buy sustainably wild caught fish. Most farmed fish are full of toxic buildup and fed unnatural diets. Farmed Salmon for example is not orange/red in color…it's a dull, ugly grey. They inject food coloring into the meat to make it look like "real" salmon…yummmmm! Think that's still the same? 
• Learn to hunt. Some of the best, and most sustainable meat sources available are in the woods, and fields. These animals lead amazingly fulfilling lives, eating natural food sources, and are not tortured when harvested (like some conventional meat stock.) They are rich in Omega 3's and lower in the amounts of saturated fat. The saturated fat there is, is healthier as well. 
• Use the whole animal. Waste is waste, and this is a life. We have a hunting rule at our house. All parts are used, nothing goes to waste. If you kill it, you eat it. 
• Avoid processed meats, or learn to make your own!!! Most processed meats are LOADED with preservatives, sugars, and salts. There is much research linking processed meats with inflammatory and degenerative diseases. If you take the time to learn to make your own, you are in control of the ingredients, and the process. I have several friends that make their own venison link sausages. We make our own bulk Italian and Breakfast Sausage, and it tastes so much better!!!

Properly Balance Your Meals

The foods you combine into a meal matter. 

Carbohydrates are the body's instant fuel, needed for short bursts of cellular energy, and neuro-processes. Meals that are rich in carbohydrates are quickly digested, absorbed, used and stored. Leaving you hungry sooner. 

Proteins are the building blocks of most of the enzymes in our body. They are harder to digest, and take a longer time. They keep you fuller longer.

Fats are slower to digest, and are a fuel source for the body as well as building blocks for hormones, and cell membranes. They are a slower release fuel and give the body sustained energy. They also keep you fuller and energized longer.

When you combine Carbohydrates with Proteins and Fats, the meal is balanced. You feel energized sooner and longer, and stay full longer. 

There is a digestive balance. Meals that combine healthy complex carbohydrates, fiber, proteins and fats, are balanced. Not only does this help give your body a variety of vitamins, minerals, antioxidants, and phytochemicals in one meal. Often, the nutrients from each food in your meal play off of each other. 

Fat-soluble vitamins in many plants cannot be digested and absorbed with adequate amounts of fat, specifically saturated fats, for absorption. Vitamin A/D/E/K are all fat soluble vitamins that need a fat bound to it to get through the intestinal wall. Eating a raw carrot, on it's own, will give you little Vitamin A in the body, but combine it with a good fat (cooked in Butter), and you access much more of the available nutrition. 

Learn to Cook

Sure, there are some options available that involve you cooking, but it's going to harder, and you really have no control over the ingredients. Learn to love cooking! The more control you have over the foods you eat, the more accountability you have in your own health.

This doesn't mean that you need to spend hours cooking everyday. Many of the meals and recipes I make are quick. I juggle multiple lives (Mother, Acupuncturist, Child Chauffeur, Non-Profit Board Member, Author, Wife etc..) We've all got our multiple lives. Often, I am not home until 5:30/6:00 in the evenings and still make the priority of making and feeding my family healthy meals. That's what it has to be, a priority. 

Cooking Tips for the Modern Busy Life

• Plan Ahead: Start doing meal planning. This doesn't have to be rigid, but come up with some ideas for the week, buy the ingredients, and be prepared to make them. Life can often get in the way, it's nice to have some ideas already on the calendar to fall back on. Or some good, healthy old reliables. 
• Make Big Batches and Freeze: When you do cook, cook big! Make twice the amount needed, and freeze the rest in either individually portions containers for lunches later, or larger batches for a last minute dinner.
• Start Small: Don't overwhelm yourself with trying a new recipe every night, if you don't have the time. Try them on the weekends, or off days. If you like it, safe it. You've tested it, and now each time you make it, it will be easier and faster. 
• Prep: Often, on Sundays, I'll pre-make portions of meals I plan on making that week. Or I will make a weeks worth of snacks, or breakfast casseroles, etc…so I can pull them out and cook them quickly. You can use this time to precut vegetables and fruits, so they are easy to grab in a snack pinch. 
• Make Your Own Dressing: I have a go-to Balsamic Dressing recipe that literally makes in 3 minutes. It's a staple at our house. Find an easy to make, simple ingredient salad dressing that you can make on the fly. 
• Keep Your Pantry Stocked: I personally, probably, take this to an unhealthy level. I am a food hoarder. I have a pantry, and a food storage room, as well as an additional freezer in the garage. When I find healthy foods, or quality dry foods at a good price, I stock up. When I find fresh produce on sale, I bulk up and freeze it. This way, I've always got some of our most used foods available in a pinch. 
• Modify What you are Already Eating: Instead of trying to change your diet to something unfamiliar, start by changing what you are already eating. It's easier, and less stressful to look at your current food choices and see where  you can make simple changes to make them healthier and incorporate the principles in these blogs. 

If this is still something that is not your cup of tea, there are businesses, like Blue Apron, that will send you boxed meals with instructions on how to prepare them. I believe you can pick different nutritional philosophies on many (paleo, vegan), and they are all geared towards being organic, balanced and healthy. For some, this may help get you started.

Learn to Read Labels

This is an very important skill. Many packaged, canned, dried, or even seemingly fresh foods, are hiding dirty little secrets in their ingredients lists. Added sugars, salts, preservatives, food colorings, etc… Learning to read these labels will help you a great deal. 

I think we all know about carbohydrates, proteins, fats, sugars, act…that written on there very clearly. If not, let me know and I'll elaborate. What I'm more concerned about in this post is the ingredients list. What's actually IN that food. This is where those hidden additives pop up. 

Even things that seem healthy are not what they seem…lets take Coconut Milk (I use this a lot). Here are the ingredients lists for a couple different Coconut Milk Labels. 

1. Thai Kitchen Coconut Milk: Coconut, Water, Guar Gum
2. A Taste of Thai Coconut Milk: Coconut, Water, Guar Gum
3. Goya Coconut Milk: Coconut, Water, Potassium Metabisulfite 
4. Native Forest Organic Coconut Milk: Organic Coconut, Water, Organic Guar Gum
5. So Delicious Culinary Coconut Milk: Water, Coconut Cream, Guar Gum
6. Let's Do Organic Creamed Coconut: Organic Coconut, Organic Cane Sugar
7. 356 Coconut Milk: Coconut Milk, Water, Guar Gum
8. Trader Joe's Coconut Milk: Coconut Milk, Water
9. Aroy-D Coconut Milk: Coconut Extract (60%), Water
10. Chaokah Coconut Milk: 100% Coconut Milk

Organic doesn't mean much when you are looking at labels. Many of these products have added ingredients for "stabilizing" and "preserving" and "flavor". The organic ones have a nice price tag, for the same ingredients, really. 

There are great lists online of preservatives and inflammation. Anything with a -sulfate or a -sulfite at the end should be avoided. These have been shown to increase inflammatory markers in the Omega 6 pathways.

Breakfast #2 Banana Nut Chia Seed Pudding, Black Coffee

Chia seeds are all the rage right now. If any of you follow Pinterest (Please follow mine!), you'll see a number of these new Chia Seed Puddings. This week, I decided to make one. It's not too bad. 

So, what's the deal on Chia Seeds? It's the new Acai, or Pomegranate. Cha-cha-cha chia, remember the chia pets, well, these are those same seeds…who knew! Chia seeds are an ancient seeds, used as food for the Mayans and Aztecs. Nutritionally, they are high in Omega 3's (5gr of ALA per ounce), fiber, and minerals Magnesium, Calcium, and Manganese. They are also high in antioxidants. High in fibers that feed digestive bacteria. They are still doing tons of research on these little guys, but some show great promise for diabetes, and insulin resistance. 

1 Ripe Banana
​1 Tbsp Sunflower Seed Butter
2 Tbsp Chia Seeds

1 cup Coconut Milk
1/2 tsp Vanilla Extract
​1/2 tsp Cinnamon

In a mason jar, add banana and nut butter, use a fork to blend. Add other ingredients, put lid on and shake. Refrigerate overnight. Top with sliced banana and sprinkle with additional cinnamon. 

​Makes 2 servings

Lunch #2 Leftover Avocado-Lime Chicken Soup; Berries;Kombucha; Water

I love making large batches when I cook. It's nice to have containers portioned out for quick lunch box packing. 

Dinner #2 Crockpot Venison and Sweet Potato Chili

I find it easier, when help clients, to modify what they are already eating. This is a simple chili recipe. The only differences are that I used bulk seasonings, and not a preservative filled pre-packaged chili mix, and I added healthier, nutrient rich ingredients…like Venison and Sweet Potatoes.

1 pound Venison, ground (or Grass-Fed Beef/Bison)
1 Onion, diced
​2 TBSP Olive Oil
3 cups Tomatoes, stewed and crushed
1 cup Beef Broth
​2 cloves Garlic, minced
​1/3-1/2 cup Chili Powder (taste)

2 small Sweet Potatoes, cubed
1 1/2 cups Kidney Beans, soaked and cooked
(or 1 can)
2 Bay Leaves
1/2 tsp Fresh Thyme
1 tsp Salt
1 tsp Black Pepper
​2 tsp Cumin

In a cast iron skillet, add Olive Oil over medium heat. Add Ground Meat, Onion and Garlic. Cook until meat is brown and cooked. Transfer to crockpot along with juices. 

Add in all other ingredients. Set timer for 4 hours on high, or 8 hours on low. 

Top with Avocado, or quality cultured sour cream.

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Anti-inflammatory Diet: Basic Dietary Principles to Start Reducing Inflammation + Day 1 Menu Plan

​To Continue...
​Anti-inflammatory Diet: Top 10 Foods to Reduce Inflammation + Day 3 Menu Plan
Anti-inflammatory Diet: Sugar and Chronic Inflammation + Day 4 Menu Plan
Anti-inflammatory Diet: Sugar as a Drug + Day 5 Menu Plan
Anti-inflammatory Diet: Natural Sugar Options + Day 6 Menu Plan
Anti-Inflammatory Diet: Learning to Love Fats + Day 7 Menu Plan
Anti-inflammatory Diet: Fat Soluble Vitamins + Day 8 Menu Plan
Anti-inflammatory Diet: Food Allergies and Environmental Toxins + Day 9 Menu Plan
​Anti-inflammatory Diet: Tips to Implement the Anti-Inflammatory Principles + Day 10 Menu Plan