How to live an Anti-inflammatory lifestyle

Inflammation is a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection . It’s mainly a reaction from your immune system. Today we are going to learn simple steps that may help you on your journey in wellness.

What’s at the root of chronic inflammation?

An imbalanced immune system contributes to chronic inflammation by sending your body misdirected signals. Inflammatory cells are very powerful (this helps get rid of invaders before they can do harm) and produce a constant, low-grade flow of strong inflammatory markers into the blood stream that can cause damage with time.

To start with brush and floss your teeth regularly. Wellness is not just the absence of disease, but the presence of vitality and health. This is also true when it comes to oral wellness. Just because you don’t have any cavities, doesn’t mean you’ve achieved oral wellness. Making sure your mouth is in sync with your entire body is a process and a routine.

Audit your diet. Choosing the right foods can help your body by blocking certain stages in the inflammatory cascade or by removing toxic by-products.

Anti-inflammatory foods include:

👉🏾dark berries (including blueberries and blackberries)

👉🏾red wine (in moderation a glass a day)
spinach

👉🏾dark chocolate (a square or two a day, and be sure it’s not processed with alkali because this greatly reduces the major antioxidant flavanol)

Turmeric Elixir:

👉🏾2 teaspoons organic dried turmeric (or fresh turmeric if it’s available)

👉🏾1 tablespoon grated fresh ginger

👉🏾1-2 tablespoons lemon rind (from unwaxed organic lemon)

👉🏾1 cup fresh squeezed lemon juice (depending on desired taste)

👉🏾2 cups water (or coconut water if you want it sweeter)

👉🏾1-2 tablespoons raw organic honey to taste (you can use organic maple syrup as an alternative).

Blend all these ingredients into a bright orange solution. Store in the refrigerator up to 5 days freeze up to 3 months

Add Turmeric to your diet: Turmeric contains curcumin, which extinguishes inflammation by shutting off pro-inflammatory markers and reducing free radicals. Turmeric can be consumed in food, as a tea, in capsules or in a solution.

Tumeric Capsules

Cut out chemicals: Exposure to pesticides and preservatives causes inflammation by invading cells and destroying tissue.Be especially careful with cleaning products. There are many natural options that are effective and much less toxic to you and your family. Stick to homemade food instead of highly-processed foods that come in plastic containers.

Get regular exercise: Regular exercise reduces inflammation very effectively by improving circulation and lymphatic flow, and reducing body fat. You can do any type of exercise as long as it gets your heart pumping. Set a goal to work out for at least 30 minutes, 5 days a week and work up to it bit by bit.

Have a stress routine: When you are stressed out have a routine with healthy coping mechanisms that will help you stay on track. Inflammation is also triggered in response to stress and anxiety. The more stress in your life, the more likely it is you’re headed towards an inflamed state. Consider starting a meditation program or try journaling every night both help release stress.

Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

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The Keto Diet

Hey everyone, happy Monday! Today we are learning about the famous keto diet. The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

What foods can you eat?

You can eat nuts, seeds, full-fat cheese and other dairy products, plain Greek yogurt, non starchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish, become keto diet mainstays.

You’ll need to sharply limit carbohydrates, including bread and baked goods, sweets, pasta, breakfast cereals, starchy vegetables like potatoes, sweet potatoes, corn and peas, beans, fruit, and beer.

Thirsty? Reach for the water bottle, or enjoy some sparking water. Unsweetened coffee and tea also are allowed. Minimize alcohol intake; if you do drink, choose low-carb options (vodka, tequila) and soda water as a mixer.

Dose it work for weight loss?

In simpler terms the answer is yes but there are a few things you should know first.Many people have said that adhering to low- or very-low-carbohydrate ketogenic diets helps people lose weight. However, long term there is little difference between a keto diet and a higher carbohydrate diet.

The negative side

The keto diet could cause lower blood pressure, constipation, nutrient deficiencies, and gout. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Other potential risks of a high fat, high protein diet include:

kidney stones

hepatic steatosis (fatty liver)

hypoproteinemia, or low levels of protein in the blood

People can reduce the potential risks of the keto diet by:

ensuring that they get enough vitamins and minerals from their food

eating more healthful fats, such as olive oil, oily fish, and avocados, than saturated fats 

avoiding processed foods that contain saturated fat

reintroducing some carbohydrates slowly once they reach a moderate weight, if weight loss is their goal

🌻Keto Snacks

Seaweed

Green olives 

Moon cheese

Cucumber 

Celery

String cheese

Nut packs

Whey protein 

🌻Keto Breakfast 

Eggs

Bacon

Sausage 

Avocado 

Yogurt parfait 

Chia pudding 

Bulletproof coffee 

Keto pancakes / waffles 

Always talk to a doctor or dietitian before significantly restricting their diet in any way.

Types of Therapeutic Diets

Hey everyone and welcome back to my blog today we learning about types of therapeutic diets. 

A therapeutic diet is a meal plan that controls the intake of certain foods or nutrients. Typically prescribed by a physician or planned by a dietician. One of these types of diets are tailored to the needs of each person individually.

Common reasons for therapeutic diets:

+ to maintain /restore/correct nutritional status

+to decrease calories for weight control or gain

+to decrease sodium 

+to provide texture modifications 

+to exclude foods due to allergies or food tolerance 

Common diets 🥗

👉🏽Nutrition modification 

No concentrated sweets diet ; 

a liberalized diet for diabetics when their weight and blood sugar levels are under control 

Diabetic diets; 

these diets control calories, carbohydrates, protein and fat intake in balanced amounts to meet nutritional needs, control weight and blood sugar levels 

No added salt diet; 

a regular diet with no salt 

Low sodium diet; 

also called a 2 gram sodium diet / limit salt and salty foods / used for people who have edema 

Low fat diet and or low cholesterol diet; 

used to reduce fat levels and or treat medical conditions that intervene with how the body uses fat such as diseases of the liver and gallbladder 

High fiber diet; 

prescribed in the prevention or treatment of a number of gastrointestinal, cardiovascular and metabolic diseases / foods like legumes, vegetables, whole breads and cereals 

Renal diet; for people with renal/kidney ; 

individualized depending if person is on dialysis/ restricts sodium, potassium, fluid and protein; lab work is typically followed closely 

👉🏽Texture modification 

Mechanical soft diet; 

used when problems chewing and swallowing / includes chopped or ground meats, fruits and vegetables 

Purée diet; 

changes the regular diet by puréeing it to a smooth consistency/ used when people have there jaws wired shut / avoid nuts, seeds and raw vegetables 

👉🏽Food allergy or food tolerance 

Food allergy; 

most allergies are due to an abnormal immune response/ common food allergies are milk, eggs and nuts / a gluten free diet would eliminate wheat, rye, and barley it is replaced with corn, potato,and rice producers 

Food tolerance; 

most common food tolerance is milk or sugar ( lactose and tolerance) common soy,toms include nausea, headaches or vomiting

👉🏽Tube feedings 

Liquid tube feedings in place of meals 

Liquid tube feedings in addition to meals 

Description👇🏾

🥤Clear liquid diet; included fluids that are clear 

Examples: juice without pulp, broth, and jello/ Often used for after surgery (oral feeding) 

Should not be used for an extended period of time because it is a very low calorie/ nutrition diet 

🥤Full liquid diet; includes liquids that are creamy 

Examples: ice cream, pudding, thinned cereal, juices, or strained cream soups 

Should not be used for an extended period of time because it is a very low calorie/ nutrition diet 

🥣Additional feedings

Supplements (liquid nutritional shakes , given with meals or between them)

Nourishments ( a snack food or beverage)

Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Alkaline Diet; What you need to know first hand?

Alkaline Diet, is it a popular trend? Or something worth trying. It has been picking up a lot of attention lately from everyone around, so today we are going to talk about it.

The Alkaline Diet claims to improve your health, help you lose weight, and even fight cancer. The Diet is based on a theory that some foods cause your body to promote acid, which is harmful. They say if you eat certain foods or drink only certain things when you change the acid level in your body, your PH level will change as well.

The pH scale measures how acidic or basic something is, on a scale of 0-14. Something alkaline is on the necessary end of the scale, or greater than 7. Now a big question upfront is, is it safe? The alkaline Diet reinforces healthy eating. The Diet recommends eating more vegetables, fruits, and drinking lots of water and cutting back on sugar, alcohol, meat, and processed foods. All of these things will help improve your overall health, help you lose weight, and even help lower your cancer risk. If you’re considering starting any diet, it’s essential to talk your doctor first. You should know that the changes you make to your diet will not impact the pH levels of your blood, but they could have a positive effect on your overall health.

Check back tomorrow for learning more about the Diet and cancer, different waters, and even some recipes.