Anti Inflammatory Diet

 

 

Most people know how important eating right is for them. There are many reasons why many would not follow a great anti-inflammatory diet. I’ve heard different stories: “Look she eats everything and feels good…” or “I’ve been eating bread all my life and I can’t possibly have gluten intolerance…” or the most common from my patients is “How long do I stay on this diet and how fast do I get back to eating my junk food?"

 

Patients who follow a great healing diet for at least one to two months would respond much better to their individual wellness program that we create for them. For those that choose to stay with conventional medicine, they also benefit a great deal.

 

Let’s break it down into steps:

 

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Step one – Sugar content.
The first step in a healing diet is to keep your sugar levels steady. Don’t skip meals. Don’t eat too many carbohydrates, especially starchy ones. Watch the sugar content and strive for a max of 8 grams per meal. Please, make sure you avoid refined sugar, syrups and other sweetened products.

 

Step two – Healthy protein.
Make sure to have some type of healthy, lean protein with each meal. This will keep the blood sugar stable and won’t make you hungry for hours. Common question from patients: how much protein per meal? The general recommendation here is to try consuming at least 20-30 grams of protein per meal.

 

Step three – Healthy fats and oils.
For years, consuming fats and oils was considered tabu. This caused a serious age of diobestity. Now, research supports that healthy fats and oils help maintain healthy weight, curb sugar cravings and keep inflammation down.

 

Step four – Food allergies and food intolerance.
When you start the anti inflammatory diet you should also consider testing for food allergies. Even some of the healthier foods may pose a problem due to intolerance or allergy to them. These foods may cause years and years of gastro-intestinal inflammation without you even realizing it.

 

We routinely recommend food allergy/sensitivity testing to those who want to explore all the possible options in finding the root cause of their health problem.

 

Step five – Drinking good water.
It is important to consume drinking water from a reliable source so you can be sure that what you drink is clean and toxin free. Make sure your water is filtered because unfiltered water may contain toxins, heavy metals and other junk that will work against all the positive effects gained from your anti-inflammatory diet. Drink at least 1 quart of water for every 50 lbs of your body weight per day.

 

Step six – Chew slowly.
Chewing slowly is another must for keeping your body healthy. Do not watch TV, read or work on your computer while eating because this will prevent the production of enzymes and appropriate gastric pH that's required for proper digestion.

 

Step seven – What to avoid.
Anti Inflammatory diet means avoiding all inflammatory foods. Some examples of inflammatory foods are potatoes, tomatoes and eggplants. Inflammatory foods like genetically modified foods, antibiotic treated meats, farm raised fish and most of the processed foods are examples of toxic foods that people consume on a daily basis.

 

Step eight – Anti Inflammatory foods.
The initial step here is to incorporate as much raw greens, raw seeds, raw nuts, raw berries and raw veggies into your diet. You also want to use clean sources of protein (not fed with antibiotics) and great sources of fats like organic oils. After all, we are what we eat.

 

Some examples of anti inflammatory foods are:

  • ginger
  • organic, free range chicken
  • grass-fed, organic beef
  • organic turkey
  • lamb
  • wild caught salmon
  • green tea
  • oolong tea
  • extra virgin olive oil
  • extra virgin coconut oil
  • quinoa
  • millet
  • kale
  • dark, leafy vegetables
  • broccoli
  • cauliflower
  • garlic
  • lemons
  • brussel sprouts
  • blueberries
  • cherries
  • walnuts
  • almonds
  • turmeric spice
  • curry spice
  • organic apple cider vinegar
  • flax seeds
  • flax seed oil
  • dark chocolate

 

Step eight – Why gluten free?
Would you think that a gluten free diet is a part of anti-inflammatory diet? Why gluten free? Gluten is a protein found in most common grains like wheat and rye which is associated with an inflammatory process. This affects many, if not the majority of people. Going gluten free for at least 2 months is crucial for the gut healing process.

 

What to eat when you are away?
Try ordering poached or grilled fish with veggies, sautéed chicken with veggies or lamb with salad. Stay away from pasta, bread and sweets. Many people don’t realize they have a carbohydrate addiction until you take away their starchy carbs for few days…

 

In functional medicine, we know how to deal with carbohydrate addiction. We use reliable lab testing results along with a proven to work method.

What’s ok to eat?
Proteins – use cage free eggs, organic chicken or turkey, wild caught fish, lamb, and occasionally, red meat is Ok.

Veggies - use raw as much as possible, steamed, or lightly sautéed. Fruits – use fresh, organic and raw. Berries are best.

Salt and spices – use sea salt or Herbamare (great seasoning of salt with herbs).

Good Fats – raw butter(if you can get it), almond butter, walnuts, avocado, extra virgin coconut oil, olive oil and walnut oil. No margarine.

Complex Carbohydrates - use only whole grains and organic grains like brown rice and millet, sweet potatoes, beans and legumes.

Dairy – try to stay away. If you can’t resist, then try to find raw dairy. Or at least use organic, antibiotic and hormone free. Stay away from sugary yogurts. Goat’s or sheep’s milk are much closer to human milk by structure, so try using these instead of cow’s milk.

 

Anti Inflammatory Recipe:
Grilled Zucchini Hummus
Serve with veggies or veggie chips.
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Total Time: 20 min

INGREDIENTS
2 medium zucchini
2 oz roasted tahini
4 garlic cloves, crushed and chopped
1 Tbsp fresh basil, chopped
1 Tbsp fresh lemon juice
1 tsp dried oregano
½ tsp sea salt
¼ tsp ground cayenne pepper
Extra virgin olive oil
1 tsp fresh parsley, chopped

PROCEDURE
1. Heat your grill to medium high. When hot, brush it lightly with coconut oil.
2. Trim the ends from the zucchini then slice it in half lengthwise.
3. Place the zucchini slices on your grill, skin side down, and reduce the heat to low.
4. Cook for 5 minutes, flip around and cook another 5 minutes or until tender. Set aside to cool.
5. When the zucchini are cool, place it in a food processor.
6. Add the tahini, garlic, lemon juice, herbs and spices. Process for 1 minute, or until very smooth. If it's too thick, thin down with extra virgin olive oil (optional).
7.Eat it at room temperature but it can be refrigerated. It will thicken slightly as it chills. Sprinkle with chopped parsley for decoration.

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