A good exercise routine is the first step in getting healthier and feeling good. To improve the benefits of a good exercise routine it is also key to incorporate a good nutrition plan. Whether you want to lose body fat and weight, gain muscle, or just maintain your weight and get healthier it is important to come up with an attainable healthy nutrition plan. Sometimes all it takes to make a healthy lifestyle change comes down to picking cleaner, healthier foods, watching portion sizes and paying attention to how your body responds.
What is Inflammation?
Inflammation is a natural response of the immune system.
This response is intended to fight toxic compounds,
pathogens, and damaged cells. It affects the health and
functioning of everything from tissues to organs, including
the brain.
When this happens, the immune system stimulates the
production of cells, such as white blood cells, and proteins
to help eliminate the threat posed to the body’s natural
process and balance, often referred to as homeostasis.
These cells will help to reduce the risk of an outside invader
or help to repair any damaged tissue.
The process begins with chemical mediators called cytokines. These act as signals to recruit other parts of the
immune system to come help with the healing that is needed.
What Causes Inflammation?
When the body sustains an injury or faces an invader such
as a bacteria or virus, swelling is helpful and the body’s
natural system for solving the problem. Swelling is a part of
the healing process. The remarkable thing is that it begins
within a millisecond of the damage.
Being overweight or obese can potentially lead to inflammation that hinders your health. When you lose weight that inflammation eases up. Losing weight doesn't mean you have to run for hours or cut carbs cold turkey. A few simple adjustments to your diet can make a world of difference in combating inflammation.
Nutrition tip! Chronic inflammation can be reduced by implementing a Mediterranean style diet.
Salmon is packed with omega - 3 fatty acids, which can help reduce inflammation.
Berries contain antioxidants and anti-inflammatory properties.
How do I Reduce Inflammation?
Well, besides avoiding getting stung by a bee, to combat chronic inflammation, you may want to try a Mediterranean-style diet. The Mediterranean-style diet includes many anti-inflammatory foods such as:
• Good fats - avocado, coconut oil, Omega-3 rich fish like salmon and mackerel
• Fruits – blueberries, strawberries, goji berries, raspberries, cherries, pineapple
• Nuts and seeds – pecans, hemp seeds, almonds, chia seeds, flaxseed
• Whole grains – brown pasta and rice, whole oats, whole grain bread
• Vegetables – artichokes, leafy greens like spinach and kale, cabbage, broccoli, beetroot
• Beans – chickpeas, lentils, soybeans, peas, kidney beans, black beans
• Herbs and spices – turmeric, garlic and cinnamon
• Dark chocolate – it’s high in antioxidants! It's good for your body and your soul ;)
• Water - Don't even get me started on how important water is! Staying hydrated is crucial to flushing out toxins and irritants from the body.
Addition by Subtraction.
Before patting ourselves on the back for implementing anti-inflammatories into our diets, we also need to watch out for foods that can pull an "Uno-reverse card" on us and potentially induce inflammation. These foods include:
• Processed sugar. Generally, anything that ends with "-ose": Fructose, glucose, sucralose. The American Journal of Clinical Nutrition states processed sugar triggers the release of inflammatory boosting cytokines
• Saturated fats. Predominantly animal sources found in cheese, red meat, pizza and butter
• Processed meat. Hot dogs and burgers and processed ham, oh my!
• Trans fats. The Harvard School of Public Health highlighted trans fats' link to systematic inflammation. Trans fats are found in fast food, donuts, cookies and partially hydrogenated oils
• Refined carbohydrates. Scientific American suggested that refined carbs may be even more sinister than fats. This group of foods is basically white carbs – white bread, fries, crackers, white rice and so on
• Sugar-free alternatives. Maltodextrin, acesulfame K, sucralose, and other 'sugar-free' favorites are all on the naughty step here. Aspartame, for example, is nutrient-negative and is a chemical - your body doesn’t know how to process it and spikes inflammation
• Alcohol. Used in moderation, no problem. But excessive consumption disrupts liver function. So yes, feel free to party rock (responsibly).
Processed Sugar triggers the release of inflammatory boosting cytokines.
We can expand more on these lists, however it is important to remember that every BODY can have sensitivities or allergies to foods that are considered healthy. An anti-inflammatory diet is
not "one-size fits all."
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Thank you for taking the time to review our nutrition information. Please note that this is only a brief overview of our nutrition plan. When you make a purchase, you will receive an extended nutrition plan that provides more detailed information and guidance to support your health and wellness goals. Additionally, if you need more personalized assistance, we will offer 1:1 nutrition guidance to help you achieve your desired outcomes. We appreciate your interest in our programs and look forward to supporting you on your wellness journey.