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ANTIINFLAMMATORYDIETKATHERINE WILSON, MSHNNUTRITION CONSULTANTKatherineWilson,MSHN
ACUTE VS. CHRONIC INFLAMMATIONAcute inflammation:Positive signal that the body is working to heal itselfSymptoms include redness, swelling and painHappens quickly and subsides as the tissue healsChronic Inflammation:Happens over days, months, yearsSigns are less obviousPersistent and leads to severe and progressive tissuedamage and inflammatory diseases
SYMPTOMS OF CHRONIC INFLAMMATION Digestive problemsChronic fatigueMoodiness/depressionFood cravingsInsulin resistance/blood sugar issuesRashes/skin issuesWeight gainHeadachesAllergies
DISEASES LINKED TO INFLAMMATION
ROOT OF INFLAMMATIONGut: Intestinal permeability/leaky gutDigestive system contains immune cells that prevent toxins andpathogens from entering the bloodstream. Modern invaders–smoking, lack of exercise, high fat meals, high calorie meals,sugar, trans fats – irritate the innate immune systemDigestive lining should be woven tightly. If it becomes toopermeable, undigested nutrient particles, toxins or bacteria canget into your bloodstream. This triggers the immune system andlead to inflammationEven “healthy” food not digested properly can be a cause ofinflammation
REPAIRING THE GUT Elimination diet—common inflammatory foods that activate theimmune system: gluten, dairy, sugar, and alcohol Proper nutrients Probiotics L Glutamine—healing for lining of digestive tract Fish Oil or Flax Oil (Omega 3 source) Vitamin D-5000 works like a hormone in the body regulatingcalcium absorption and inflammation levels
MINDFUL EATING Chewing food really well can aid in the digestive process andmake nutrients more available Body can attack food as a foreign invader if it is not digestedproperly and enters the blood stream Fights fatigue and leads to eating less and enjoying food more Mindless eating disrupts our digestive abilities by elicitingstress hormones. This can cause inflammation and weightgain
PRACTICE MINDFUL EATINGPay attention: make an active choice about what you are eatingPlan ahead and prepareMake a choice that prioritizes your health goals: traveling/guest, etc.Questions to ask: Why? am I eating now: Am I hungr y? What? Will this choice ser ve my wellness in the long run. Is thistreat wor th how I will feel later. Nothing tastes as good as healthyfeels. How? Am I fully present eating or am I doing other things?Tr y expressing gratitude: for food and farmersChew, chew, chew and then chew some more Digestion begins in the mouth. Chewing helps enzymes in saliva dotheir job so we can ef fectively absorb nutrients.
MINDFUL EATING
PRO-INFLAMMATORY FOODS S.A.D. DietRefined and Processed FoodGrain Fed meats and eggsRefined grains/over consumption of whole grainsSugarsInflammator y fats/cooking oils: vegetable oil, canola oil, soy oilor corn oil (high omega-6 content and very low omega -3 content)Sodas and alcoholArtificial sweetenersAdditivesFood DyeAnything your body may not recognize as food (chemicals)
HYDRATION Crucial for proper cellular function. Dehydrationslows down nutrients absorption and metabolism.Affects the operation of every organ in body. Signs of dehydration: fatigue, foggy thinking,depression, joint pain, hunger, cravings, andweight gain. Formula for hydration: ½ body weight in ouncesper day.
HYDRATION
SUGARAddiction: hard to address, but important to removeIncreases inflammation—when blood sugar is high, the bodyproduces more free radicals that trigger the immune systemand damage cells and cause inflammation in the blood vessels.Alters the hormone insulin (responsible for fat storage) increase in insulin inflammation.
ANTI-INFLAMMATORY DIET Not a diet, but a lifestyle change Avoid super food andnutrient isolation Real/Whole Foods that exist innature and have not beenchemically altered 85/15 or 90/10 way of eating
ANTI-INFLAMMATORY FOODSPlant Based Whole Foods DietFats Mostly from Whole Foods VegetablesFruitsNuts and SeedsMeats and EggsHealthy FatsWaterSpices and HerbsHerbal TeasWhole grainsSpicesMushroomsAntioxidantsPhytonutrients
ANTI-INFLAMMATORY DIETSupports the body by providing the proper vitamins, minerals,essential fatty acids, dietary fiber, protective antioxidants andphytonutrients. Provides steady energy by stabilizing bloodsugar.People do tend to lose weight on it, but it is not intended as aweight loss plan.Choosing and preparing foods based on how those foods willsupport optimal health.Eating to thrive, not survive.
PROTEINSMeat: Organic, Grass Fed, Hormone Free, Antibiotic FreeBisonBeefChickenDuckLambTurkeyVenisonElkEggs (pastured)Tempeh-Fermented Soy
GRASSFED VS GRAINFED
PROTEINSFish (Wild Caught is Best)Canned Fish Should be in water and Mercur y and BPA aGrouperSea BassMackerelMahi MahiRed SnapperWalleye
DAIRY AND “DAIRY PRODUCTS”Dairy (Organic or Raw is Best)Almond Milk (unsweetened)Coconut Milk (unsweetened)Organic Cow’s Milk (raw)Organic Cow’s Cheese (raw)Organic Greek Yogurt (plain)Goat MilkGoat CheeseGoat Yogurt (plain)KefirSheep CheeseSheep Yogurt (plain)
CARBOHYDRATESAr tichokeArugulaAsparagusBeetsBell PeppersBok ChoyBroccoliBrussels SproutsCabbageCarrotsCeler yCollardsCucumber sEggplantGarlicGreen BeansKaleMushroomsMustard GreensOnionsOkraRomaine LettucePar snipsPeasPeppers (All)PumpkinRadishSpinachSquashTomatoesTurnip GreensWatercress
CARBOHYDRATES Whole Grains in moderation Whole grain products instead of whole wheat Quinoa Brown Rice Wild Rice Beans (protein and carb) Whole Oats
CARBOHYDRATESFrui t sP re fe rre d : l owe r o n t h e g l yc e mic i n d exAl l B e rri esAp p l eOra n g ePe a r sLemonLimeM o d e rat io n : h ig her o n t h e g lyc emici n dexAp ri c otB a n a naC a n t a loup eC h e rri esCo co n utFi g sG ra p e frui tG ra p e sMangoN e c t a ri nePa p ayaPe a c h esP i n e ap p leP l um sPo m e grana teWa te rm elonAl l ot h e r frui t s Look up the the EWG dir ty dozen listfor most impor tant foods to buyorganichttps://www.ewg.org /foodnews/summar y.php
HEALTHY FATSAlmondsBrazil NutsCashewsChia SeedsHemp SeedsHazelnutsMacadamia NutsPecansPumpkin SeedsSesame SeedsSunflower SeedsNut/Seed ButtersAvocadoOlives
HEALTHY FATSBest to get fats from whole foodsOils to be used in moderation:Avocado OilAlmond OilButter (Grass Fed)Coconut OilGheeFlax OilMacadamia OilOlive OilSesame OilWalnut Oil
HERBS AND SPICESBasilBlack PepperCayenne PepperChili hyme(capsaicin)Mustard ageTarragonThymeTurmeric( curcumin)
CONDIMENTSApple Cider VinegarGuacamoleHummusMustardMayo (Olive Oil, Avocado Oil, or Sunflower Oil based)Organic Salad Dressings made with healthy oils (listed above)Salsa- no sugar addedSea SaltCultured- yogurt, sauerkraut, kimchi, and other culturedvegetables
BEVERAGESWater (filtered is best)“Spa” waterBroths- Homemade bone broth or veggie brothAlmond, Cashew, Hemp, Sunflower, Coconut, PumpkinSeed Milk (best to make at home to avoid theadditives)Organic Low-Acid CoffeeHerbal TeasKombuchaRaw Vegetable JuicesSparkling Water- unsweetened and in moderationGreen Tea- polyphenolic compounds
SWEETENERS AND TREATS Honey or MolassesSteviaDark Chocolate- 72% or higherDry WineDry Cider
COOKING METHODS An important, but overlooked component of nutrition is how foodis cooked. Avoid modified proteins and fats called advanced glycation endproducts (AGEs). High levels of AGEs fire up inflammation leading to heartdisease, obesity and arthritis. AGEs can also contribute to aging AGEs develop when food is cooked on high or grilled Best methods: Slow and low. Stew, poach, braise. Marinate ifgrilling. Liquid helps prevent AGEs.
BEANSStarchy: consume in moderation.Preparation techniques:To avoid lectins, phytic acids and enzyme inhibitor s:Soak for 1 2 hour s, change the water and cook thoroughly on high heat,not low and slow.Lectins: Proteins that bind to cell membranes and can cause damage tointestinal tissue if consumed in large amounts or in undercooked beansor grains.Phytic acids bind minerals in the digestive tract, preventing theirabsorption.Enzyme inhibitor s - block enzymes that help break down food
GRAINSRefined grains can cause the same inflammatory response assugar. Use whole grain products: bran, germ and endospermSoak grains to get rid of phytic acidGluten: The gut can interpret gluten proteins as a threat tothe body. The body launches and immune response thatattacks the intestines, causes the malabsorption of nutrients.Eating to many grains eating less micro nutrients from otherfoods
LABEL READINGIdeally: eating only foods that exist in natureRealistically: plan to read some labelsThings to focus on: Look at ingredients not just nutrients Organic does not equal healthy Sugar amount: 4 grams 1 teaspoon Sugar goes by many names so look outfor any word ending in “ose,” e.g. Types of oils Additives “Natural” terms Heart healthy: green washing
EATING OUTCan stay on healthy eating lifestyle and eat out/not a free passfor “cheating”Ask about oils: hard to avoid bad quality oils in restaurantsAsk about quality/origin of foodIf you would like to see something dif ferent at your favoriterestaurant ask for it!Seek out restaurants that support local foods and healthycommunity. There are plenty in Asheville.
ANTI-INFLAMMATORY IN A NUT SHELL
RESOURCESAnti Inflammator y Foods and Food Pyramid:www.Dr.Weil.comGlycemic Indexhttp://www.health.har vard.edu/diseases r-100-foodswww.health.hardvard.eduAnti Inflammator y Shopping List https://drasa.com/images/anti -inflammator y -diet.pdfDir ty Dozen List- https://www.ewg.org/foodnews/ dir ty dozen list.phpGeneral Consumer Informationwww.ewg.org
Increases inflammation—when blood sugar is high, the body produces more free radicals that trigger the immune system and damage cells and cause inflammation in the blood vessels. Alters the hormone insulin (responsible f
