Part of the reason our diets have become more infl ammatory is because our food supply has evolved, and not necessarily in a good way. Our genes are virtually identical to those of our ancestors who lived roughly 10-40,000 years ago before the arrival of agriculture. At that time people thrived on protein, fats, complex carbohydrates, fi ber, vitamins, minerals and phytonutrients. We are still biologically similar to cavemen and cavewomen. While our biology stayed relatively the same, we transitioned into the agricultural revolution changing our diet from meat, fi sh, vegetables, nuts, seeds and fruits to domesticated live- stock, dairy, grains, gluten and lectins. Then came the Industrial Revolu- tion introducing nutrient defi cient refi ned grains. Finally, we entered the Convenience and Fast-Food Revolution where TV dinners, fast-food chains and processed convenient foods became the new normal. Anti- oxidant rich vegetables were replaced with mostly refi ned and highly processed carbohydrates. Unfortunately, our food supply has changed dramatically but our biology has not, setting the stage for infl ammation and disease.
Case in point, archeologists’ study of ancient bones revealed that human health took a turn for the worse after gluten-containing grains entered the diet. Osteoporosis, arthritis and even birth defects became more common after people began eating grains. Now that they are a dietary staple, regularly consuming gluten-containing grains can create an immune reaction and subsequent infl ammation, especially for some- one with celiac disease or gluten sensitivity. Additionally, many grains and legumes contain lectins, which may damage the gut and interfere with nutrient absorption. This leads to nutrient defi ciencies as well as increased infl ammation.
Grains are not the only culprit. Diets high in processed foods,
sugars and refi ned carbohydrates deplete the body of nutrients as well as displace many nutrient rich foods, leading to nutrient defi ciencies. Fur- thermore, the sheer quantity of calories and carbohydrates in sugars and refi ned fl ours promotes obesity. Also remember fat cells generate large amounts of infl ammatory compounds leading to more infl ammation. The end result of our new industrialized food supply is a diet high in pro- infl ammatory foods and lacking anti-infl ammatory fats and antioxidants.
Creating Your Anti-Infl ammatory Nutrition Plan
Consuming nutrient-dense, anti-infl ammatory foods and using targeted supplementation can be a great way to start reducing infl am- mation and regulating your immune system. Here are 7 nutrition steps you can take to fl ip the switch on infl ammation.
1. Eliminate or Greatly Reduce Pro-Infl ammatory Foods such as refi ned vegetable oils, trans fats, conventionally raised meats, refi ned grains, high sugar intake, artifi cial ingredients, and processed foods.
2. Uncover Your Hidden Food Allergies. Common food allergens in- clude gluten, dairy, corn, soy, eggs, shellfi sh and peanuts.
3. Consume Anti-Infl ammatory Fats from dark leafy greens, coldwater fi sh, walnuts, fl axseeds, hemp oil, spirulina, olive oil, avocados and macadamia nuts.
4. Choose High Quality Protein from coldwater fi sh and free-range or grass-fed animals.
5. Load up on High-fi ber, Non-starchy Organic Vegetables and Fruits, aiming for 5-10 servings per day.
6. Snack on Nuts and Seeds, choosing raw and unsalted. 7. Drink Filtered Water, green tea and herbal teas.
You can also tame the fi res of infl ammation with the following fats, herbs and supplements.
• Omega-3 fatty acids (EPA/DHA) – These fats aren’t just for brain health. They have been shown to protect against heart disease, osteoarthritis, rheumatoid arthritis, cancer, Alzheimer’s, mood disorders, and macular degeneration. They also moderate blood pressure, lower triglycerides, and may help with weight loss.
ROBIN CLARE, LIFE BUSINESS COACH
Know Your Soul Mission & Accomplish It
Do you want the freedom to: • Love how you make a living • Make a difference for your clients • Give yourself a giant raise • Work your own schedule
It’s Time to Monetize Your Soul Mission Sign up for a free 30 minute session at
www.clare-ity.com
Visit
clare-ity.com and
facebook.com/ClareityWithRobin/
www.EssentialLivingMaine.com 23
Advanced Skincare and Wellness Treatments
Custom Skincare Treatments Himalayan Salt Room Therapeutic Foot Soaks
Craft Estetica 17 Ash Street Westbrook 207-854-0602
craftestetica.com
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36
