The following article was taken in part from a research article by Anabolic Labs, a supplement company that I use due to their intense research team and constantly search of the best ways to keep you healthy
As you live your life and try and stay active, you will notice that your body will ache. Some people say “I am getting older, my body hurts all the time”. Have you ever thought of looking at your diet as the cause instead of your age? Each of us needs to focus on reducing our individual inflammation issues and diet is the foundation to reducing inflammation or “deflaming”. The following is a simple guide to a no-nonsense approach to healthy, anti-inflammatory eating that will help you avoid unhealthy, pro-inflammatory foods that are inflaming.
PRO-INFLAMMATORY FOODS
• All Refined Grain products– Researchers at Penn State had a group of 50 obese people receive all their grain servings from either whole grains or refined grains for 12 weeks. Both groups followed a weight-loss plan that included fresh fruit and vegetables, low-fat dairy, and lean meat, fish or poultry. People in both groups lost weight, but the whole-grain group also saw a 38 percent drop in CRP levels. They also lost more abdominal fat (the most dangerous kind). If you have bowel pain or Chronic Head Aches after eating grains you may have celiac Dz. Try removing all grains from your diet and go with a Gluten Free diet
To get more good grains in your diet, try eating oatmeal, brown rice, whole-grain cereal and whole-wheat crackers – all foods where the majority of the grain comes from whole grain. While breads, refined pasta and packaged foods.
• Partially Hydrogenated Oils (trans fats)-Found in margarine, deep fried foods, most fast foods and most packaged foods.
• Seed and Legume Oils (inaccurately called vegetable oils)-Corn oils (anything made from corn, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil and foods made with these oils such as mayonnaise, tarter sauces margarine, salad dressing and many packaged foods. These oils/foods contain extremely high levels of inflammatory omega 6 fatty acids.
• Soda and Sugar
• Dairy and soy (when consumed as staple)
• Meats and eggs from grain fed animals (opposite of free range)
ANTI-INFLAMMATORY FOODS
• All Fruits and Vegatables-eaten in the rawest state is the best
• Red and Sweet Potatoes-Eaten with protein such as eggs, fish, meat or fowl (free range)
• Fresh fish– Avoid farm-raised tilapia, catfish, basa and bronzini for they can have elevated levels of inflammatory Omega 6 fatty acids. If you have a choice, cold water fish is the best for Omega 3
• Meat, Chicken, Eggs from Grass-fed (free range) Animals- You can go to www.eatwild.com for producers of free range products.
• For Meats, wild game
• Anti-inflammatory Omega 3 eggs and/or egg whites
• Whole grains
• Raw Nuts
• Spices-Such as Ginger, Turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, etc
• Oils and Fats-Moderate amounts of organic butter, coconut oil and extra virgin olive oil
• Beverages– Water, organic green tea, no juices with high fructose corn syrup.
Supplements that can help reduce inflammation are proteolytic enzymes, antioxidants and probiotic enzymes. Everyone should be on a quality Multivitamin, Magnesium, Anti Oxidant and Fish oil. Contact the Doctors at CSI for the Supplements that we recommend. You can purchase them off our website (csi store), saving time and money if you wish. www.gotcsi.com Any questions please do not hesitate to ask. We use Anabolic Labs, Metagenics and Nutri-west to name a few. We only recommend the highest grade and quality supplements on the Market.
Until Next time, live well,
Dr. Terry Weyman