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Anti-Inflammatory Diet

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TOPIC:   10 INFLAMMATION CAUSING FOODS TO MOSTLY AVOID 


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KALIGIRL
KALIGIRL's Photo Posts: 6,686
4/7/14 1:54 P

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Also might want to look into the TQI diet? www.toquietinflammation.com

TO QUET INFLAMMATION
DO EAT:
• Whole, unprocessed foods
• Lots of fruits and vegetables, preferably organic
• Small amounts of proteins
• Small amounts of carbs, preferably whole grains
• Healthy fats (avocados and nuts)
• Eggs
BANISH:
• Processed foods
• Too much sodium
• Refined carbs
• Foods with additives, preservatives
• Refined sugars, high fructose corn syrup
• Gluten for Gluten-sensitive individuals
• Alcohol during the initial phase

On the face, this is the same as the Mediterranean Diet, with the exception meals are roughly divided into two-thirds fruits and vegetables and one-third protein and carbohydrates. (The premise is to eat twice as many fruits and vegetables every day as they boost your metabolism and are necessary to properly digest the proteins and grains)

3 WEEK DETOX
1. No red meat, no dairy, no wheat products, no sugars, nothing artificial, no fruit or vegetable juices, no alcohol.
2. Eat 2/3rds fruits & vegetables, 1/3rd proteins and grains

WEEKS 4 & 5
1. No alcohol
2. Methodically start to reintroduce red meat, dairy, wheat and sugar (max 20 grams women and 30 grams men www.heart.org/HEARTORG/) into our diet, observing the way our body reacts to them, with the end result of avoiding inflammatory foods

WEEK 6 and BEYOND: continue 2/3rd 1/3rd eating pattern
1. Eat breakfast soon after rising.
2. Designate specific times of the day for eating, and don’t engage in constant grazing throughout the day.
3. Eliminate bedtime snacking.
4. Eat your fill and don’t leave the table hungry.


Edited by: KALIGIRL at: 4/7/2014 (13:55)
“Be present in all things and thankful for all things” Maya Angelou

“If you laugh you change; and when you change the world changes.” Shilpa Shah

“Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teihard deChardin


 Body Fat %: 32.2
 
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X_MONICA_X
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4/7/14 12:46 A

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I'm feeling the arthritis really bad in my hands and wrists. I'm going to take this advice and avoid those foods that trigger inflammation.

Thanks for sharing!

Just Get Started!


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KALIGIRL
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6/23/13 12:46 P

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Won't be back from vacation for a couple weeks, but can't wait to hear all about it.

“Be present in all things and thankful for all things” Maya Angelou

“If you laugh you change; and when you change the world changes.” Shilpa Shah

“Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teihard deChardin


 Body Fat %: 32.2
 
32.2
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31.1
30.55
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IMTHEWINNER1
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6/15/13 10:58 A

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I'm trying The Plan by Lyn-Genet Recitas. Only been on it a week but I'm seeing some really good results.

Lesson learned. Move on.


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KALIGIRL
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5/31/13 8:40 A

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CRYINGEAGLE - emoticon

Interestingly, peanut butter has a mixed review - per edibleevolution.blogspot.com/2009/06/anti-
inflammatory-recipes-and-foods.html#!/
2009/06/anti-inflammatory-recipes-and-
foods.html

Peanut butter, chunky, vitamin and mineral fortified IF Rating: 160
Peanut butter, smooth, vitamin and mineral fortified F Rating: 159
Peanuts, all types, raw IF Rating: 87
Not bad...

Glad you are learning your triggers!

“Be present in all things and thankful for all things” Maya Angelou

“If you laugh you change; and when you change the world changes.” Shilpa Shah

“Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teihard deChardin


 Body Fat %: 32.2
 
32.2
31.65
31.1
30.55
30


CRYINGEAGLE
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5/30/13 11:13 P

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I'm really pushing myself to adhere to an anti-inflammatory diet. I have fallen madly in love with green smoothies and I find that it's not only helping me meet my nutrition requirements but helping to kill some of those monster cravings. Except for peanut butter! emoticon I have a weakness for peanut butter. (No bread required! Just a spoon! emoticon ) Surprisingly, I have not had any killer chocolate or bread cravings this week. Small changes. One at a time. I really have to pay very, very close attention to how I feel after eating, and look for what triggers that hideous "acid-like" pain, head-to-toe swelling and killer brain-fog!

Body under construction...
I can do all things through Christ who strenghten me. ~Philippians 4:13~


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KALIGIRL
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5/20/13 9:35 A

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Part of our journey - finding what works for us and sharing it!
emoticon

“Be present in all things and thankful for all things” Maya Angelou

“If you laugh you change; and when you change the world changes.” Shilpa Shah

“Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teihard deChardin


 Body Fat %: 32.2
 
32.2
31.65
31.1
30.55
30


MAMABUGAZ
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5/19/13 10:12 P

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(I edited my previous post with a few comments regarding my own dietary choices.)
~ Faith

Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


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KALIGIRL
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5/19/13 9:24 P

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emoticon information.
emoticon

“Be present in all things and thankful for all things” Maya Angelou

“If you laugh you change; and when you change the world changes.” Shilpa Shah

“Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teihard deChardin


 Body Fat %: 32.2
 
32.2
31.65
31.1
30.55
30


MAMABUGAZ
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3/21/13 9:10 P

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Good list. Here is a link to a similar list: www.huffingtonpost.com/2013/03/21/inflamma
tory-foods-worst-inflammation_n_283864
3.html


1. Trans fats
2. Sugar
3. White bread
4. Animal fats (I don't avoid animal fats. I do, however, limit hydrogenated/trans fats.)
5. Alcohol
6. Omega 6 fatty acids (but, you NEED Omega 3's!)
7. Milk (I don't drink cow's milk -- I use almond milk. I don't avoid other dairy, though -- such as Greek yogurt, cottage cheese, other cheeses such as Cheddar and mozzarella).
8. MSG
9. Gluten

Edited by: MAMABUGAZ at: 5/19/2013 (22:11)
Leader:
Doing It With Multiple Sclerosis;
Plateau Busters!!!!;


2005-2009: 185 lbs. Some minor yo-yo-ing.
2010/Sept: 180 lbs; Waist 46"
2011/Jan 1: 160 lbs; May 22: 133 lbs for DD's wedding
2012/Jan 1: 119.8 lbs; May 1 117.2 lbs
2013/Jan 1 - 121.2 lbs
Monthly wt is in my SP intro

Reached 118 lbs for about 6 months; working hard to maintain weight, w peri-menopuase now;
Goal range: 107-118 lbs/W31.5. Under 123 OK


 current weight: 121.6 
 
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LINDAF49
LINDAF49's Photo SparkPoints: (56,255)
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11/26/12 7:52 P

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CAPITAL LETTERS are the list of no-nos...the Lower case is my progress on this list.
I am discouraged with lack of progress and yet I feel like I am eating so much more healthy than a year ago!
1. SUGAR, -CAN HAVE STEVIA,HONEY,BLACK STRAP MOLASSES,DRIED FRUIT ...
Have cut way down but still have some each day probably...figure it is better than aspertame and other artificial ones...but cutting way back all the time...I do enjoy my local honey and have not learned to enjoy molasses...will try it more this winter.
2. OILS: SUNFLOWER, SAFFLOWER, GRAPESEED, COTTONSEED, CORNOILS BUT MAY HAVE MACADAMIA AND EXTRA VIRGIN OLIVE OIL...and what is the verdict on Coconut oil?
3. NO TRANS FAT OR HYDROGENATED ...still playing detective on this one but learning and avoiding most of them
4. DAIRY -CAN HAVE KEFIR & UNSWEETENED YOGURT ... Not being able to stick to this one...still using my cottage cheese often and natural cheese
5. FEED LOT ANIMALS-Best to have free range animals, grass fed ...gaining on this one since I don;t do beef at all and cutting down on other and getting local grown grass fed pork, wild game and leaning more vegetarian
6. RED & PROCESSED MEAT ...I have won the battle with processed meat...yeah, no more!!7. ALCOHOL - no problem, no alcohol at all
8. REFINED GRAIN using some refined non-gluten sources about once a day really cutting all grains down at home but enjoy when at DD who is gluten free but NOT anti-inflammatory
9. ARTIFICIAL FOOD ADDITIVES_ASPARTAME, MSG ETC... not bringing any more in house but still using some and still use saccharine in beverage.
10 YOU FILL IN THE BLANK...Gluten for me ...I am Celiac


Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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LINDAF49
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9/28/12 12:29 A

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I like truvia a bit better than regular stevia ... I agree, it takes less than splenda or sugar to make my tea sweet enough to enjoy!

You are getting a good idea of what makes you hurt ---now what makes you feel better?

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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PMAMA3
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9/12/12 9:49 A

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I have recently discovered Truvia. I put some in my coffee. I do use about half/less of Truvia than I did Splenda. I have alot of back pain, if I eat the 'wrong' food. I know when I eat the food item, that I will have pain from it. Mexican food, italian food, Zaxby's (and I love it)...always makes my back hurt!! emoticon

~Tyra
Petlover.Scentsy.us


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LINDAF49
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7/18/12 11:21 A

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Vicki - so good to know you can succeed with the food list of "No" foods...I still struggle with several. The vegan diet fascinates me but have not been willing to make those changes in my lifestyle. So pitch in and share all you can about what you learn along the way... My brother has gone vegan style and improved his heart health tremendously and lost weight - is happy with it. Is your family vegan or doing this alone?

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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MADAME-NOT-MISS
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7/17/12 11:51 A

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Whew !!!!!!
I made it.

Since I am an organic vegan, who does not eat sugar or processed food, I actually got 100% on the list of no-no's !!!!!


emoticonemoticonemoticon

Dogs never bite me, only humans ....Marilyn Monroe

When choosing between two evils, I always choose the one I haven't tried before....Mae West


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LINDAF49
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6/28/12 1:36 A

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SharJoy, so good to have you finding the info and it making your journey towards health happier and easier.

Keep checking in, posting and offering info that you are leaning too.

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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IAM_HIS2
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6/28/12 1:11 A

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Thank you for this information!

Edited by: IAM_HIS2 at: 6/28/2012 (01:12)
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LINDAF49
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4/23/12 10:37 P

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I liked the way you turned these around to positive statements instead of all negatives.

Thanks for your hint on #1 - don't eat if sugar is in first three ingredients!

I like your #10 _adding the white meat of chicken - I think that is a good "Go-to-in-other- places" food for me - I can usually cut it fine enough to gum it, I can order it baked plain, and I love it!! I eat a lot of chicken breasts!!! I usually do well eating correctly at home - have trouble when I am away form home.

Thanks for the encouragement ....

Now please share with me - is your name Sue? I seem to recall you are actually another Linda...is that right????

Edited by: LINDAF49 at: 4/23/2012 (22:42)
Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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GEMINISUE
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4/23/12 10:48 A

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1.SUGAR-if in first three ingredients, don't eat.
2. OILS-I use EVOO (No butter, no margarines, no shortening/lard
3. trans fat- avoid as far as I know.
4. dairy-COTTAGE CHEESE (No Fat)- 1/2 cup three times a week for me
5. Fish/Seafood- 3-5 oz. four times a week or more
6. Beef- ground chuck 93/7four or more 3 oz servings a week, sirloin steak(6oz-1X a wk)
7. Red Wine - 5 oz maybe once a month
8. grain- oat bran cut down to 2 or 3 times a week or less, usually 1/4c ground
9. Nuts & seeds eaten daily
10Poultry white, no skin, fat removed breast baked

dates, for sweetener helps in many recipes. Eliminate white flour/products, will cut sugar craving, also white potatoes.

I live in the EST, posted for need of challenge leaders.

Ohio is the state I was born in, raised in, and lived in all my life!

Enjoy Life to the Fullest!



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LINDAF49
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4/23/12 2:01 A

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Review and eleminate or decrease the negatives:
1. SUGAR....decreasing - still lots of it in our foods and I definitely "want"
2. OILS ...may have macademia & extra virgin olive oil [&we use virgin coconut oil also] .
3. NO TRANS FAT still using fair amount of peanut butter but any new purchase is "natural" need to do more study in this area - it is a hotly debated topic these days and I am trying to balance the need for good oils with not using the bad guys.
4. DAIRY -can have kefir & UNSWEETENED YOGURT - this is a big, hard hurtle - still having cheese almost daily... I love my dairy stuff .
5. FEED LOT ANIMALS -I'm cutting way back on all meat - not going vegetarian yet but slowly migrating that diirection
6. RED & PROCESSED MEAT - I have arrived but DH eats beef almost every day still.
7. ALCOHOL - not an issue - dry alcoholic x35years
8. REFINED GRAIN -Gluten free already due to celiac and gradually going grain free.but DH loves his wheat ...RITZ crackers are a basic food group for him.
9. ARTIFICIAL FOOD ADDITIVES cutting way down but still some esp in summer diet drinks - water tastes better each month!! I shall overcome!
10 YOU FILL IN THE BLANK - I haven't filled in the blank yet....
WOW I have a long ways to go - how do you-al do this?????


Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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LINDAF49
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4/10/12 11:10 A

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Copied the list again!!! Learning and needing refresher - the scales are going up and frustrating me so just re-reading and refreshing and remembering - no new goals per se. The dairy is an ever present issue - I just love my cheese and lean on it for protein too much.

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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LINDAF49
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3/15/12 11:47 P

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Good list to start from and I love Gramlori's comment 20% is a place to start!!! YES!!
Thanks for these info banks for me to see and rely on! You are my support group!

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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GRAMLORI
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2/22/12 1:57 P

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Most of these I have on a regular basis......I'm trying to switch to whole grain everything, but 'tis a hard thing after growing up on the white stuff! I don't drink alcohol, and I don't use artificial sweeteners (headaches!!), so.....20% ok??? I guess I have to start somewhere!

♥♥♥♥ *•♪♫•*¨*• ♪♫♥*♪♫•*¨ *•♥♥♥♥ ¸.•'★¸.•'★*•~-.¸-(★ ★)-,.-~*¸.•'★¸.•'★
Life isn't a dress rehearsal, and I'm not getting any younger.
*•♪♫•*¨*• ♪♫♥*♪♫•*¨ *•♪♫•*¨*• ♪♫♥*♪♫•*¨
It's never too late to start over!


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DESTINYE
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2/21/12 12:35 P

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Good to know!

Eat Healthy - Ongoing

Lose Weight - Get into a Maintenance range of 145-150 and break this plateau.

www.flickr.com/destinye


GEMINISUE
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2/12/12 5:31 P

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Might want to try almond milk, homemade is healthier then store bought.

Check labels on plain yogurt and see if there is sugar listed under carbohydrates.

I live in the EST, posted for need of challenge leaders.

Ohio is the state I was born in, raised in, and lived in all my life!

Enjoy Life to the Fullest!



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MICHIGANLORI
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2/12/12 3:37 P

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Dairy is my challenge. I love milk. I've been trying to eat more plain Fage Greek yogurt instead.

Thanks for list.



Lori
Farmington Hills, MI

Camp Wannabefit ~ Leader & Counselor (ST, Yoga)
BLC22,23,24 ~ Silver Spies (Co-Cappie)
BLC20,21 ~ Silver Spies


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LITTLEWIND53
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2/12/12 11:54 A

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Thanks for this list. great info....

Linda

Leader: Living with Diabetes
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YOU can do it.
You CAN do it.
You can DO it.
You can do IT.


 
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GEMINISUE
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2/12/12 8:38 A

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1. SUGAR, -CAN HAVE STEVIA,HONEY,BLACK STRAP MOLASSES,DRIED FRUIT

2. OILS such as grapeseed,cottonseed,safflower,corn & sunflower BUT may have macademia & extra virgin olive oil.

3. NO TRANS FAT hydrogenated oil,margarine,vegetable shortening,prepared peanut butter
(if it says 0g, by gov. ruling, it can have 0.5g, best to avoid)

4. DAIRY -can have kefir & UNSWEETENED YOGURT

5. FEED LOT ANIMALS (cannot move about& have more saturated fat)also grain fed
Best to have free range animals, grass fed

6. RED & PROCESSED MEAT (CONTAIN Neu5Gc)triggers chronic inflammation response
(now known to cause cancer in the colon,rectum, esophagus & lung

7. ALCOHOL (1 drink permissible, if desired, a day)

8. REFINED GRAIN -white flour & products from, white rice & products from
(get a grain mill and make your own, then it is complete products, not striped)

9. ARTIFICIAL FOOD ADDITIVES (aspartame, msg

10 YOU FILL IN THE BLANK
(HEADACHE, TIREDNESS- avoid suspected food for two weeks (monitor self during this time) then add suspected food back in and monitor results) decide if this is a food you need to avoid completely, have once in awhile or feel fine with it.



I live in the EST, posted for need of challenge leaders.

Ohio is the state I was born in, raised in, and lived in all my life!

Enjoy Life to the Fullest!



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