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Hey everyone and welcome back for another informative blog post. Today we are going to be talking about the anti-inflammatory diet and some of the many benefits it holds. As always consult with your doctor or trusted physician before making any major changes in your diet and always as questions if you have a preexisting condition.
Jumping right in some of the many benefits of the anti-inflammatory diet include:
help with managing stress, may balance blood sugar, may help lower blood pressure, and it’s high in antioxidants
Stay away from ultra-processed foods, which include just about anything that comes in a package like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.
Whole and Cracked Grains/ Pasta (al dente)- Eat later in the day ( Always pair your grains with protein and / or fat)
Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats, amaranth, organic pasta, rice noodles, and part whole wheat and buckwheat noodles (udon and soba)
Sources of Protein- 3x a day
Organic cheese and yogurt or plant based, free range eggs, wild fish, free range grass fed beef, wild game, tofu, tempeh, and edamame. soy products such as tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, spirulina ( avoid soy milk )
Fish & Seafood- 2 to 6 servings per week
Wild alaskan salmon, herring, sardines, black cod
Healthy Fats
While cooking use extra virgin olive oil and coconut oil. Ghee in place of butter. Nuts (walnuts), avocados and seeds (hemp, chia, ground flax), sunflower)
Cooked Mushrooms
Shiitake, maitake, oyster mushrooms, portobello
Herbs & Spices – Abundant
Turmeric + black pepper, ginger, garlic, chili peppers, basil, cinnamon, rosemary, thyme, fenugreek, fennel, garam, masala, and other curry blends
Supplements– Daily
Multi vitamin, Vitamin C, Molecularly distilled fish oil, Vitamin D3, Spirulina, Turmeric
Healthy Sweets- In moderation
Fresh fruit, unsweetened fried fruit, dark chocolate (70% cacao), fruit sorbet
Sample Menu:
Option 1:
Breakfast- Green smoothie ( 1 large banana, 1 cup of kale, 1 cup almond milk, 1/4 ripe avocado, 1 tbsp chia seeds, 2 tbsp honey, 1 cup of ice)
Lunch- Hummus + greek salad
Dinner- Garlic butter roasted salmon with potatoes and asparagus
Snacks- Walnuts / Pears
Option 2:
Breakfast- 1 cup low fat Greek yogurt with 1/4 cup fresh cherries and 3 tbsp chopped walnuts
Lunch- Peanut zucchini noodle salad with chicken – 1 clementine
Dinner- Stuffed sweet potato with hummus dressing
Snacks- Apples / Roasted Almonds
Check back laterfor more information. If you have any questions please let me know.
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)
👉🏾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.
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.
Weight loss and a safe way to get started! Hi everyone and welcome back for another day of learning today we are going to be talking about weight loss.
Weight loss: Become thinner or lighter according to the dictionary but I believe it should feeling comfy in your own skin from the inside out. Here are a few ways to lose weight naturally.
What causes weight gain?
Sometimes, you may unintentionally gain weight without increasing your food intake or decreasing your physical activities. This may either be periodic, rapid, or continuous. Weight gain can happen from diabetes, a not so well balanced diet, pcos or even genetics. Certain medications like corticosteroids, antidepressants, birth control pills, and antipsychotic drugs are known to cause weight gain.
What is BMI ( Body Mass Index )?
Body Mass Index (BMI) is your weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. Standard BMI levels are:
A BMI of less than 18.5 indicates that you are underweight.
A BMI between 18.5–24.9 means that you have a healthy weight.
A BMI of 25-29.9 indicates that you are slightly overweight.
A BMI above 30 is considered obese.
You should consult with a medical herbalist / doctor if you have concerns about your weight/weight loss. Although all of these herbs are safe to use on the , some people can be allergic or sensitive to certain plants which can cause dermatitis or allergic reactions.
THIS POST WILL CONTAIN LINKS FROM MY ONLINE STORE
Number 1 is love yourself!
Now I know you’re thinking wow really? Well loss no matter the reason for the weight loss love your body and the journey you are on. No matter what you have been through everyday you wake up is another chance to be better.
SO BE BETTER BE THE BEST YOU YOU CAN BE. If you need a little download this free ebook I created to help you love yourself.
Because the body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism. High protein foods include poultry, eggs, guava, green peas, avocado and even mushrooms.
Number 3 is avoid processed foods.
Now I do enjoy Wendys every now and then bu with weight loss all the extra junk needs to go.
Number 4 is stock up on healthy foods and snacks.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go.These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs. Be careful not to eat too much fruit because the sugar will add up.
Number 5 is supplement with Glucomannan.
Glucomannan is a dietary fiber usually made from the root of the konjac plant. It’s historically been used as food and medicine in Asian cultures. Glucomannan may work in the stomach and intestines by absorbing water to form a bulky fiber which helps with constipation. It may also slow the absorption of sugar and cholesterol in the gut, helping control sugar levels in people with diabetes and reduce cholesterol levels.
Side effects: Some people may experience mild side effects, such as bloating, flatulence, soft stools or diarrhea, but these negative effects are uncommon. Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug.
Number 6 is drinking honey and key limes first thing in the morning.
Drinking warm water with honey, along with a tinge of key limes in the morning could be an effective anti-cellulite treatment, as it helps to increase your body’s metabolism, burn belly fat, and reduce weight gain.
Take one cup of warm water and then squeeze half a key lime into it. Mix two teaspoons of honey and drink it happily. Drink one to two cups of this mixture throughout the day.
Number 7 is drinking hibiscus tea.
Drinking hibiscus tea will help in regulating the metabolism of lipids and is also useful in eliminating fat from your body.
Hibiscus tea is very effective in reducing the size of fat cells and balancing your weight.
Take two teaspoons/ 1 humble teabag of dry hibiscus leaves and add them to one liter of water. Boil them for nearly 10 to 15 minutes and strain them.
Drink at least 2 cups every day which will help you in losing weight.
Number 8 is eat when you are hungry and stop when you are full.
From someone who is working on stress eating it’s important to learn your body and be open to what your stomach is really saying. It is absolutely okay to not be hungry sometimes. Remember that your body is like a machine and sometimes it needs a little extra rest.
Number 9 is practice yoga ands exercise everyday.
Getting your body moving for at least 30 minutes a day even by just walking can help your body in more ways then one. Yoga benefits include increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality, maintaining a balanced metabolism, weight reduction, and cardio and circulatory health. Youtube has hundreds of intro videos on yoga and how to get started.
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Humble detox tea was created to help detox the body! This tea will help with digestion and flush out toxins.
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More tips for weight loss with less explanation:
Say no to allergens ; Sensitivities to certain foods cause inflammation in the gut, water retention and bloating. Allergens are the wheat or dairy in your diet.
Eat one raw meal everyday for two weeks or at least once or twice a week. This ensures that you eat more nutrient-rich fresh vegetables and fruits.
Eat slower and properly in some studies it is said that you should chew 20 chews per mouthful. Put down your fork and make you’ve swallowed before taking another bite to eat.
Use coconut oil ; Coconut oil contains healthy fats called medium chain triglycerides that your body uses quickly for energy, but doesn’t raise the level of sugar in your blood stream.
Keep breakfast regular ; If you eat breakfast regularly and then start cutting it out occasionally, you may feel hungry but it will also stop you from overeating at subsequent meals. Even having a hearty smoothie can be a great replacement.
Hey everyone, today we are learning about weight watchers. Weight watchers is a points system weight loss program that calculates your personal nutrition needs based on your height, weight, age, and activity level. Your assigned daily points are designed with the goal of tracking what you eat. Every food as a point value members are instructed to use the allotted points per day, without going over or under.
When I was growing up weight watchers was everywhere from tv shows to movies everyone knew about it. Known as a wellness brand but do they really cover all the bases. Some would like to think that deep down its just another diet that sucks people dry. In 2018 weight watchers rebranded as WW International with a new moto wellness that works.
With over 4.7 million people subscribed and a spokesperson like Auntie Oprah it would seem like they have some secret to success. In my opinion with benefits like online support in the form of dietary advice, dieting tools, a database of food/recipes, fitness videos and workout routines keeps people coming back. Weight watchers has also made a partnership with Headspace to provide guided meditations and provide more mental health content. In my opinion most of the hype comes from the celebrities they sign these deals with but the question to ask is are they really following the diet?
Pros and Cons
Pros:
Weight watchers does not restrict the types of food a person can eat
Community based program may be helpful if you need support during lifestyle change ( meetings happen in person/online)
Weight watchers provides meal planning, recipes, and workout suggestions on its app
Cons:
Plans offering support are more expensive
Members must keep track of every item they eat or drink ( counting may seem tiring)
It’s easy to put back on the weight
Food can become a number, which can lead to a disordered relationship with food / Can encourage binge eating
Bad foods have higher foods
Frequently asked questions about Weight Watchers
How much weight can you lose weight on weight watchers?
Members can expect to lose 1-2 lb per week. A person’s success with Weight Watchers can vary depending on how closely they follow their plan, how often they attend WW meetings, and whether they stick to their plan during the maintenance period after reaching their weight loss goal.
The cost?
The Digital plan starts at $3.38/week ($13.52 per month). This plan is for people who basically want to do the program on their own.
The Digital 360 plan starts at $4.61/week ($18.44 per month). This plan contains all of the features of the Digital plan, and is for those who want more guided support.
These prices were documented back in 2021 but prices have said to change according to there website.
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.
Hey everyone, and welcome back for another day of learning. Today we are learning about the dash diet. The dash diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It is high fiber and low to moderate in fat.
Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as:
Candy
Cookies
Chips
Salted nuts
Sodas
Sugary beverages
Pastries
Snacks
Benefits
May reduce blood pressure
May help you lose weight
May reduce cancer
May lower diabetes risk
However, you shouldn’t expect DASH to help you shed weight on its own as it was designed fundamentally to lower blood pressure.
Tips and Tricks
Learn to read labels. By knowing serving size, you know how much sodium you are getting per serving
Slow down when you eat
Exercise
Use spices and herbs to flavor your food instead of salt
Choose fewer processed foods (frozen meals, canned soups, packaged mixes, etc.). These contain more sodium
Look for foods that say, “no salt added,” “sodium-free,” and “low sodium
Avoid fried foods. Grill, steam, roast, or poach your food instead
Reduce your alcohol intake to DASH-acceptable servings
Many have said the dash diet is hard to maintain. The program recommends that you cut your salt intake to 2,300 milligrams of sodium per day and potentially to 1,500 milligrams per day
To follow the DASH diet properly, you need to measure portions and count servings of foods that fall into different categories which can be very annoying
Not Specifically Designed for Weight Loss
While there are many people who can benefit from the DASH diet, researchers have identified certain groups who should exercise caution before changing their eating habits to adopt this plan
Always consult with your doctor or trusted dietitian before changing your diet.
Hi everyone, today we are gonna be talking about dieting, mindful eating and intuitive eating and how they work. Always consult a medical professional if you feel you need support with your health, both physical and mental. I personally have been practicing mindful eating because I have a problem with “eating my emotions” whenever I feel sad or upset I use to eat even when I was not hungry which is called emotional eating.
Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. It is important on your healing journey to not beat yourself up no matter what happened to you as a child/ adulthood you deserve to be happy, healthy and live your best life. It is also important to eat when you are hungry. Sometimes we get so caught up in overthinking we cause more stress unknowingly. Take things one day at a time and be gentle with yourself.
A few tips that work for me are below.
Getting down to the root cause. A bad day at work or a fight with a friend are short-term issues / A long term issue may be not getting your needs met as a child / Ask why you’re eating / Swap out your unhealthy snacks (but do not overthink it if you want to eat a cheeseburger then do it and do not beat yourself up about it) / Choose foods that fight stress(goji berries, chamomile tea, lavender tea) / Make emergency packages (pre-portion snacks such as nuts, popcorn or sliced veggies into baggies or containers. Consider these your emergency snack packages or just your healthy snack options on an ongoing basis.)
Consider your eating habits: how you ate? did you eat slowly?/why you ate? were you hungry? /what you ate? /when you ate? /where you ate? /how much you ate? Keeping a food journal may help as well.
If you feel you having trouble with your eating habits or stress levels please talk to your doctor or trusted physician.
Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. Mindful eating takes practice. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you’re full.
Intuitive Eating is an anti-diet, weight- inclusive model and is aligned with the Health at Every Size movement. Unlike Mindful Eating, IE includes physical activity, body respect, rejecting the diet mentality and using nutrition principles, but without judgment, to help with food decisions and wellbeing.
It should be known that Intuitive Eating is an evidenced-based, mind-body health approach, comprised of 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. It is also important to know intuitive eating weight loss can happen. However, you could also gain weight or simply maintain your weight. A good blog post to check out for more information is https://www.self.com/story/intuitive-eating-myths .
Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. Biologically, “dieting” can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure. It is important to know that everyones body is different and it is always best to find what works for you.
Dieting 🥗
Willpower Cultural Conformity External cues Weight loss Avoidance Rigid Counting calories Restrictive Denial Quick fix
A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water.
If you are interested in weight loss don’t forget to subscribe as we will continue to talk about diets and how they work.
Water infused with the flavours of fresh fruits, vegetables or herbs is called detox water. It does not only help your body get rid of toxins, but also helps you in shedding a pound or two. Detox water is also referred to as fruit-infused water.
Boost metabolism
Control hunger pangs
Low calories
Fat free
Good for digestive health
A cleanse is fairly likely to increase the frequency of your bowel movements, but that’s not all it can do. There are other potential side effects you may (or may not) notice in the bathroom as well. It can help counteract constipation. Always double check with your doctor or, trusted health care provider before starting any kind of cleanse.
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
Sea moss, or Irish Moss, is another sea vegetable that grows on rocks close to shore. Popular for its beneficial properties, it’s been used throughout the world. It features 92 essential minerals, including selenium, calcium, potassium and magnesium. It’s also abundant in Vitamins D, F, A, E and K.
Sea moss helps relieve and prevents symptoms of colds and flu – how perfect for the cold and flu season, but also year-round immunity. Irish moss is a source of potassium chloride, a nutrient which helps with (inflammation and phlegm in the mucous membranes), which cause congestion. It contains compounds that act as a natural antimicrobial and antiviral agents, helping to boost immunity and get rid of any infections.
Hello, natural cough syrup!
Cold, flu-like, and other coughy-mucousy conditions the moss helps with include:
Sore throat
Bronchitis
Pneumonia
Tuberculosis
Chesty coughs
Smoothies are extra healthy and yummy way to take seamoss.
Typical recipes are the same the only difference is you adding 1 to 2 tbsp of seamoss.
Seamoss and Hair are a match made in heaven. Seamoss can be used to detoxify the scalp, aid with hair management and is excellent for beard growth.
The best way to use sea moss for your hair is by using a gel. You can use the sea moss gel as a leave-in conditioner and wash it off after 30 minutes. You can also enjoy it as an overnight hair mask. ( Always do a tester with a small patch of hair )
Tea aids in a quick digestion and can be used as a mild laxative
One part gel to four parts filtered hot water, simmer the mixture up to 30 minutes
Add on’s Include: Coconut cream, Honey, Nutmeg, Cinnamon, Vanilla, Ginger, and other herbal teas
Cooking
Sea moss, often called “vegan gelatin”, has a mucilaginous and gel-like consistency, thus can be used to thicken foods. It’s perfect for thickening soups, stews, drinks, ice cream, and more.
Humble Soul 