Diane P, thank you for the feedback and your question. The inflammation I refer to here is cellular inflammation caused by a range of conditions including genetics, environmental toxins, diet and the most important, stress. From personal experience and currently going through what it could be labeled as a highly stressful time in my life, I have been successful at preventing cellular inflammation due to stress. My last physical exam showed very normal levels of cholesterol, glucose within normal limits, ideal blood preasure, normal body weight, among others. I have not been able to exercise the way I used to due to time caring for my husband's illness, but both, my LDL and HDL cholesterol level are very normal.
My diet includes anti-inflammatory foods such as: Omega-3 essential fatty acids which are very powerful anti-inflammatory agents. I eat plenty amounts of cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. I also eat foods containing flax oil or fish oil. I love olive oil and take two table spoons shots daily. Olive oil is another type of oil that reduces inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil.
Good protein sources are also important to fight inflammation. These include lean poultry, fish and seafood, nuts, legumes and seeds. Red meats may trigger inflammation, so I barely eat them. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef.
If you are a carboholic our carbs should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly be 100% whole grain products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce inflammation.
Choose green leafy vegetables, green and brightly colored vegetables. I make smoothies with kale, celery, cabbage and chard daily. In addition to the veggies, I eat a lots of fresh whole fruits like papaya, acai, watermelon, apples and kiwii. You should eat at least five and preferably more servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber and reduce inflammation.
Here is an example of my daily routine:
1. Choose fresh foods instead of heavily processed foods.
For breakfast I eat oatmeal served with fresh berries and walnuts, with a cup of soy or almond milk
2. Whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy. Love my raw veggies smoothies
3. Fish and less fatty red meat. I stay away from deep fried foods and prefer baking or stir frying my meals instead.
4. I choose green, orange, and yellow vegetables for my side dishes. Broccoli, spinach, brussel sprouts or any other steamed preferably.
5. I drink plenty of water, fresh 100% fruit smoothies or vegetable juices. I like herbal teas, especially green tea (I drink 8 cups a day)
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Diane P, thank you for the feedback and your question. The inflammation I refer to here is cellular inflammation caused by a range of conditions including genetics, environmental toxins, diet and the most important, stress. From personal experience and currently going through what it could be labeled as a highly stressful time in my life, I have been successful at preventing cellular inflammation due to stress. My last physical exam showed very normal levels of cholesterol, glucose within normal limits, ideal blood preasure, normal body weight, among others. I have not been able to exercise the way I used to due to time caring for my husband's illness, but both, my LDL and HDL cholesterol level are very normal.
My diet includes anti-inflammatory foods such as: Omega-3 essential fatty acids which are very powerful anti-inflammatory agents. I eat plenty amounts of cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. I also eat foods containing flax oil or fish oil. I love olive oil and take two table spoons shots daily. Olive oil is another type of oil that reduces inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil.
Good protein sources are also important to fight inflammation. These include lean poultry, fish and seafood, nuts, legumes and seeds. Red meats may trigger inflammation, so I barely eat them. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef.
If you are a carboholic our carbs should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly be 100% whole grain products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce inflammation.
Choose green leafy vegetables, green and brightly colored vegetables. I make smoothies with kale, celery, cabbage and chard daily. In addition to the veggies, I eat a lots of fresh whole fruits like papaya, acai, watermelon, apples and kiwii. You should eat at least five and preferably more servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber and reduce inflammation.
Here is an example of my daily routine:
1. Choose fresh foods instead of heavily processed foods.
For breakfast I eat oatmeal served with fresh berries and walnuts, with a cup of soy or almond milk
2. Whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy. Love my raw veggies smoothies
3. Fish and less fatty red meat. I stay away from deep fried foods and prefer baking or stir frying my meals instead.
4. I choose green, orange, and yellow vegetables for my side dishes. Broccoli, spinach, brussel sprouts or any other steamed preferably.
5. I drink plenty of water, fresh 100% fruit smoothies or vegetable juices. I like herbal teas, especially green tea (I drink 8 cups a day)
January 9, 2009 - 12:05amThis Comment
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