These conditions are not necessarily inevitable, and neither is chronic inflammation, but you have to know what lifestyle and dietary steps to take in order to avoid them, many of which are fairly simple and straightforward.
ADOPT AN ANTI-INFLAMMATORY DIET:
Your diet should be based around organic meat, fish, eggs, raw nuts, seeds, low glycemic fruits, vegetables, salads, sprouted beans and seeds, gluten free grains and pulses.
There are no gluten or dairy foods and sugar is very limited. It’s a medium protein, lowish carb, non-allergenic, blood sugar balancing healthy and nutritious diet. Below are some guidelines to follow when shopping for food.
• Always choose organic and free range wherever possible, especially with animal foods, to avoid harmful endocrine-disrupting chemicals and hormones.
• Cook for as little time and at the lowest temperature possible to retain nutrients and avoid trans fats. Grill, stir-fry, poach, casserole or slow cook. Avoid the microwave!
• Do not buy or store food in plastic packaging. Glass containers are best.
• Choose low glycemic foods always, or put high fiber and protein with medium glycemic foods.
• Remember to drink plenty of water throughout the day. Preferably mineral or spring water, not filtered or purified water. Cold Springs church offers free spring water from their fountain.
• Watch food labels like a hawk – don't be fooled by the slick marketing words on the labels of most food items.
Foods to eat lots of:
• Fish, particularly wild caught.
• Poultry: Free range chicken, wild caught turkey. Not fried (except stir-fried).
• Game: Pheasant, ostrich, duck and goose.
• Eggs: Cage free, free range.
• Beef: Grass-fed with no added hormones, steroids, or antibiotics.
• Vegetables: Include a daily salad and veggie with your main meal. Organic is best, but not always necessary.
• Sprouts: These are highly nutritious, easy to grow in your own kitchen and can be added to any salad or smoothie.
• Fruit: Fresh or frozen. Stay towards the low glycemic fruits like berries, also organic is best.
• Nuts and seeds. Fresh, raw, unsalted, unroasted. One handful per day recommended. Not peanuts.
• Fats: Olive oil, coconut oil, avocado oils are great. Avoid vegetable, canola oils, and trans-fat oils.
• Seasoning: Sea salt, tamari, herbs, spices, mustard, seaweeds.
• Sweets: Preferably fruit. Xylitol for cooking or Stevia for drinks. Blue agave syrup in moderation. Dark chocolate is fine unless it makes you crave more sugar. A teaspoon of raw, local honey is also ok.
• Water: Four pints of pure, mineral or spring water a day. Add lemon, lime, or some other fruit or veggie to enhance taste.
• Drinks: Teas are great, however avoid anything caffeinated or with sweeteners, sugar or chemicals. Small glass of fruit or veggie juice should be mixed 50/50 with water.
Foods NOT to eat lots of:
• Dairy foods: anything from another species like cow, sheep, buffalo or goat. No milk, cheese, yogurt, cream, butter or dairy spreads. Unless it is raw and unpasteurized from grass-fed animals.
• Gluten: no wheat, rye or barley or anything made with them. Some people are also sensitive to oats so avoid these if you need to.
• Grains and legumes (peas, beans and peanuts): eat in moderation as these contain major anti- nutrients that can block digestion and absorption of foods, compromise your body and slow down your ability to heal yourself. If you choose to consume these foods then soak grains like rice or oats overnight to neutralize some of the anti-nutrients and make them more digestible.
• Grains: oats, quinoa, rice, and buckwheat. In moderation. No more than three times a week. Brown rice is the lowest glycemic rice and short grain rice is best for a sluggish bowel, but have only a small amount with plenty of protein and fiber.
• Legumes: lentils, aduki beans, black-eye beans, miso, mung beans, white beans, soy, peas, tempeh and tofu. In moderation. No more than four portions a week.