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Anti-inflammatory Diet

Tuesday, August 26, 2008

Some folks have asked about the diet my Naturopath has me on - here it is:

ANTI-INFLAMMATORY DIET



Try and eat only organically grown foods as they reportedly have 2-5X more nutrients and will decrease exposure to pesticides. There is no restriction on the amount of food you can eat. The foods listed are only examples of food to eat. Try to compose meals of approximately 40% carbohydrates, 30% protein and 30% healthy fats. Try not to eat any 1 food more than 5 times a week. Plan your meals ahead of time and try to find at least 10 recipes you enjoy.



Steamed vegetables:

The primary reason for using steamed vegetables is that steaming improves the utilization or the availability of the food nutrients allowing the GI mucosa to repair itself. Use minimal raw vegetables
except as a salad. Include at least 1 green vegetable daily.


Eat a variety of any and all vegetables (except tomatoes, potatoes) that you can tolerate. Choosing an assortment of colors will assure needed nutrients, as each color represents a different composition of bioflavonoids, vitamins and minerals. It is best to try and eat mostly the lower carbohydrate (3, 6%) vegetables.


For example:

3%- asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce (red, green, romaine), mustard greens, parsley, radish, spinach, watercress
6%- string beans, beets Bok Choy, Brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini
15%- artichoke, parsnip, green peas, squash, carrot
20%- yam


Add your favorite spices to enhance the taste of these vegetables


Grains:

Eat one to two cups of cooked grains per day of those that you tolerate. Unless you have indications of high insulin levels as such being overweight, having high blood pressure, high cholesterol or diabetes
Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff
Other grain foods that may be eaten are rice crisps and wasa crackers.


Legumes

Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly:
Split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki and azuki beans.



Fish:

Poach, bake, steam, or broil deep-sea ocean (vs. farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild Pacific salmon) is preferred- no shellfish (shrimp, lobster, crab, clam)


Chicken/Turkey:

Eat only the meat not the skin of free-range or organically grown chicken/turkey. Bake, broil or steam.




Meat:

Buffalo, venison, elk, free ranged lamb and grass fed beef are OK


Fruit:

Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat fruit baked (such as backed apple or pear). Like the vegetables, try to eat mostly the low calorie fruit. For example:
3%- cantaloupe, rhubarb, strawberries, melons
6%- apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi
15% apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate
20+% banana, figs, prunes


Sweeteners:

Occasionally maple syrup, rice syrup, barley syrup, raw honey or stevia. Use ONLY with meals- donít cook with honey
Absolutely no sugar, NutraSweet, Sweet and Low or any other sweetener is allowed.



Seeds and Nuts:

Grind flax, pumpkin, sesame or sunflower seeds and add them to steamed vegetables, cooked grains etc. You may also eat nut and seed butters- almond, Brazil, cashew, sesame, pumpkin etc.


Butter/Oils:

For butters, mix together 1 pound of organic butter and 1 cup of extra virgin olive oil (from a new dark jar). Whip at room temperature and store in the refrigerator.
Use extra virgin olive oil for all other situations requiring oil.


Spices:

To add a delightful flavor to your food choices, add whatever spices you enjoy.


To Drink:

A minimum of 6-8 glasses of spring, bottled, filtered or reverse-osmosis filtered water every day. Drink Ĺ your body weight in ounces of water daily. Sip the water; try to drink 1 glass per hour. A few drops of chlorophyll will add a pleasant taste. No distilled water, no ice.
Small amounts of soy, rice or oat milk are allowed ONLY on cooked grains or in cooking.


For the time being, AVOID the following foods:

all animal milks, all animal cheeses, all corn products

commercial eggs (organic OK) potatoes- red or white, tomatoes, all wheat products including breads, white flour, all fruit juices, any processed food, fried foods, alcohol, citrus fruits, all caffeinated teas, coffee, peanuts/ peanut butter
meat- red meat if not grass fed (beef, pork)


She also has me taking several herbal and vitamin supplements and omega 3 and 6 oils.


  
  Member Comments About This Blog Post:

GGMOM06 8/19/2011 7:54PM

    emoticonI do pretty much the same except i dont eat beans etc. or grains much. I do eat grass fed beef and eggs from son's chickens. Not much pork BUT i have been eating PEANUT BUTTER,AND IT WASN'T ALL NATURAL emoticon emoticon Think i found the BAD GUY! Kinda got in the habit and it is b4 i go to bed. My bad emoticon The other thing is TOMATOES i refuse to stop eating them, HOW BAD ARE THEY emoticon

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SAMSMOM60 10/16/2008 9:21AM

    Curly!
How are you doing? I'm amazed. I think we were separated at birth or something. I have just purchased a book on the anti inflammatory diet and have done alot of research on it online. I too know I need to be on that. How is it working out for you?

The thing I don't want to give up though is my wine and I know it's a big no-no for any antiinflammatory plan.

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MARILYN1946 8/26/2008 7:51PM

    Thanks, Curly. Wishing you much success with your new diet. Big hug to ya!

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trip sidetracked

Monday, January 28, 2008

Well, the reason for the virtual trip to Cabo was to inspire me to ride my bike at home. This is still a worthwhile cause, but right now I am having a hot and heavy affair with an Precor machine at the gym. We renewed our very dusty, ancient gym memberships and we are going about 3Xweek. I hadn't tried al elliptical machine before and I get a really great workout in my 30 minutes, but I only travel about 2 miles. I also ride the bike for a few minutes, but between the 2 modes of transport I have racked up about 6 miles in the past 2 weeks.
The good news is - that puts me about 15 miles from the city limits - I should be crossing the bridge into Oregon (over the Columbia River) this week.

  
  Member Comments About This Blog Post:

SHAZZORAMA 3/21/2008 4:57PM

    Good Work! Sounds like you're having fun with your workouts. Keep it up, you'll go far if you keep on like this.

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trip, cont

Wednesday, January 16, 2008

I rode another 11 miles last thursday and 12 miles tonight - so I am getting close to the 1st goal here - 21 miles left to Portland.

The appointment I made was not actually with an ND (Naturopath), it was with an accupuncturist. I am not sorry about that. I like her and she has a plan to help me with my perimenopausal symptoms. I am willing to try it, especially since accupuncture is covered by my insurance!

  


Still tripping

Wednesday, January 09, 2008

Back in the saddle again.....

After a long hiatus I rode 10 miles last night. That puts me 44 miles from Portland.

I went a little crazy with the eating and no exercise in December. My year was capped off by another endometrial polyp which brought on about 3 weeks of bleeding. It has stopped now and I am going to see a naturopath this afternoon to have a saliva test for hormone levels. I really want to see what my estrogen/progesterone ratio is and work on correcting the balance.

Of course seeing a naturopath will mean giving up some of my favorite things (like coffee). But it is probably better for me in the long run.

  


Trip, cont

Tuesday, November 27, 2007

Got in another 5 miles yesterday - that makes 54 miles to Portland

  


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