DIET TIPS FOR CONTROLLING INFLAMMATION

The last three posts have been about inflammation which is a huge problem for many people.  Read the previous posts if you need more information.  This article regards some dietary changes you may need to make in your life to stave off or slow down inflammation.

• Eat Greens:  Green leafy vegetables are rich in magnesium, a mineral about 60% of us don't consume enough of.  There is a lot of evidence that people with high inflammatory markers have low magnesium levels.
• Up Your Consumption of Soy:  The FDA has indicated that eating 25 grams of soy protein daily helps to reduce your risk of inflammation-driven cardiovascular disease.  (If you have a hormone-sensitive condition such as breast cancer or endometriosis, check with your doctor before increasing the amount of soy in your diet.)
• Balance the omega fats in your diet.  We Americans tend to eat too many inflammation-promoting omega-6 fats (found in such vegetable oils as sunflower and corn and the processed foods made with them) and not enough inflammation-soothing omega-3 fats (found in salmon, tuna, flaxseeds, walnuts, canola and olive oil). According to Dr. Chilton (referrenced in the previous posts), a diet high in omega-6s and low in omega-3s increases inflammation in the body.  Dr. Cannon (referenced in previous posts) says, "If you eat 1 healthy source of omega-3 fatty acids every day, you'll be doing good things for inflammation."  You need 1 to 4 grams of omega-3s daily to boost the number of proteins in the body that quell inflammation and also reduce the level of proteins that promote inflammation.

INFLAMMATION - CAUSES & DIAGNOSIS

According to Dr. Christopher P. Cannon a professor at Harvard Medical School, causes of inflammation include obesity, genetics, family history, lifestyle, and stress.  He continues on to say, "The tricky thing with inflammation is that it sometimes has symptons, such as pain and lethargy, but often does not.  You won't know you have inflammation until you get tested."  Dr. Cannon says that people who are a little overweight, who have borderline high cholesterol, borderline high blood pressure - those are people who really need to be tested now.  "If you find elevated markers at that point, you can really help ward off inflammation-rooted problems in the future with aggressive prevention (as we discussed in the previous two posts, that includes your diet!).

There is a simple, easy blood test to measure inflammation called C-reactive protein.  CRP is a protein produced by the liver.  Dr. Cannon says, "Changes in CRP levels are often the 1st sign of inflammation.  Your CRP levels may rise even before you feel any effects of inflammation."  A New England Journal of Medicine study found the CRP predicted heart attacks and strokes better than any other lab tests.  Dr Cannon suggests tests showing high CRP levels be repeated in 2 to 3 weeks because, "Sometimes inflammation markers are high because you are fighting an infection and not because you have an underlying disease associated with inflammation."

As discussed in a previous post.  Do yourself a favor and drink some green tea daily.

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INFLAMMATION - SYSTEMIC (CHRONIC)

Systemic inflammation can wreak havoc in any part of your body.  Dr. Floyd Chilton of Wake Forest Baptist Health School of Medicine in North Carolina says, and I quote here, "If the haywire inflammatory process happens in the heart, you wind up with heart disease; if it happens in the joints, it's arthritis; in the brain, it might be dementia."  Widespread inflammation can be a symptom of lupus, an autoimmune, chronic inflammatory condition.  It is also widely believed by the medical community that chronic inflammation plays a significant role (either as a cause or effect) in many diseases such as type 2 diabetes, arthritis, Chron's disease, heart disease, cancer, and stroke.  The last three are America's top 3 killers.

It is recommended that we drink green tea daily.  Green tea is full of potent antioxidants that help stop inflammation.  If you suffer from arthritis, as an example, would you believe something as simple as a few cups of green tea daily could help you battle the disease?  That is a fairly inexpensive and simple medicine!

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INFLAMMATION - A HEALTH HAZARD

Other than the fact that a wound, etc can become inflamed, most of us don't really know much about inflammation.  Inflammation, however, is a health hazard that contributes to every major chronic condition from heart disease to cancer to diabetes.  There is "good" or acute inflammation where the white blood cells temporarily marshal to shield a cut, wound, etc.  This inflammation is a protector so to speak.  Then there is "Systemic" or chronic inflammation and that is not a good thing.  With systemic inflammation, the white cells essentially move into tissues inappropriately and cause destruction.  As a person with a wacky immune system, believe me I have my battles with inflammation.  Since systemic inflammation can cause us so many aches, pains, and serious health problems, we will spend a few posts discussing it.  One thing to remember is this quote from Christopher P. Cannon, M.D., a professor at Harvard Medical School and author of The Complete Idiot's Guide to the Anti-Inflammatory Diet; "Eating well is a really powerful tool against inflammation.  An anti-inflammatory diet is actually not a terribly complicated diet."  Start by cutting back on unhealthy things such as saturated fat, sugar, refined carbs, and processed foods.  Then ramp up the healthy foods in your diet.  Dr. Cannon says to start by adding more foods to your diet that help alleviate and prevent inflammation, such as foods high in omega-3s, fruits, vegetables, and whole grains.

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BENEFITS OF ADDING NECTARINES TO YOUR DIET

If nectarines are not currently included on your food list, you might want to add them.  Nectarines are a good source of immunity-boosting Vitamin C, potassium - essential for blood pressure control, etc, and Vitamin A which is important for eye health.  When buying nectarines, pick ones that are fragrant and give slightly when lightly squeezed.  You can't go by color as there are many varieties of nectarines that look ripe when they aren't.  You can ripen a firm nectarine by setting in on the kitchen counter in a paper bag.

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Does Olive Oil Expire?

Olive oil may not necessarily expire but the potency does.  If you are using olive oil for its health benefits, you need to be aware that the potency of antioxidants declines by 40% after 6 months.  It is sensitive to oxygen, heat, and light.  If you don't use olive oil often, buy the small bottles instead of the large ones.

EAT YOUR SPINACH

Your mother was right, you need to eat your vegetables.  And that includes the green ones!  Just 1/2 cup of cooked spinach has 100% off the daily requirement of vitamins A & K.  If you don't like spinach, there are easy ways to include it without just eating a serving of spinach.  Include it in soups, stir-fries, smoothies, etc.

TOO MUCH SALT

Almost all of us get too much salt (sodium) in our daily diets.  If you say you don't salt the food on your plate, that is not good enough.  Read food labels when buying packaged products!  About 75% of the salt in our diets comes from packaged foods. Too much salt can cause several health problems so to be aware of what you are taking in on a daily basis.

Note: There are exceptions to everything. The last few years of my husband's life, he required extra sodium. Follow your doctor's recommendations.

POTATO PEELS

Do you peel potatoes then toss out the peels?  If you do, you are throwing out about half the fiber of the potato.  Instead, make sure to scrub potatoes well then make potato peel crisps with the discarded peelings.  To do this place the peels on a baking sheet and sprinkle with extra virgin olive oil or canola oil, a sprinkle of salt and pepper, and a little cayenne pepper.  Bake at 400 degrees for 10 to 15 minutes until crisp.  Almost all of us need to increase the fiber in our diets!

WHOLE GRAINS AND HEART DISEASE

Studies have shown a 46% decrease in heart disease risk for people who eat the most whole grains.  Whole grains should also be used by diabetics. You can easily add more whole grains to your diet by making some simple changes.  I made many of these changes when I was diagnosed with diabetes and my family didn't even notice.

• Switch from white rice to brown rice
• Use only whole grain pastas
• When you buy breads, read the label.  Wheat bread does not mean whole-grain.  If it is whole-wheat, the ingredients list will state whole-wheat.
• Popcorn is a simple whole grain snack.

This is just 3 simple ways to add whole grains to your diet.  There are many more.

FLAXSEED SHOULD BE GROUND

The following information is from Toby Smithson, RD, Spokesperson for American Dietetic Association:  Flaxseed should be used ground.  Grinding flaxseed means you will absorb more of the nutritional benefits - including omega 3s.  The whole seeds may pass through your system undigested.  

Tip: Use a coffee grinder to grind whole seeds.  Whole seeds may be kept in the refrigerator for several months.  Grind as needed to sprinkle on cereals, oatmeal, yogurt, salads, soups.

Personal tip from Linda: I use ground flaxseed all the time to replace some of the fats in butter, shortening, etc in baking.

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DR. SEARS DIET ADVICE TO CANCER PATIENTS

Dr. Sears the famous pediatrician and author who lived through his own battles with colon cancer and the treatment has the following advice for cancer patients on eating: Not eating spurs a vicious cycle.  You become weaker, deplete your immune system, and get sicker from medicines and treatments meant to make you well.

He suggests making a large smoothie from a list of healthy foods that help to fight cancer and turning them into a smoothie.  You would then sip on the smoothie all day.  When the body can't tolerate whole food, it will usually accept small sips of liquefied foods allowing you to keep them down.  Some of the foods he suggests you use in your smoothie are:

• carrot juice
• pomegranate juice
• grape juice
• unsweetened organic Greek-style yogurt
• blueberries and/or strawberries
• fruits such as bananas, pineapple, mango, kiwi
• tofu
• ground flaxseed
• wheat germ
• cinnamon
• green vegetable juice
• peanut butter
• dates
• organic spinach
• sunflower seeds (adds extra vitamin E and provides calories, usually needed for cancer patients

GOOD ADVICE FROM DR SEARS

The previous couple of posts have been about Dr. Sears, a famed pediatrician, author, and colon cancer survivor.  Following up with more of his advice is this quote from the doctor: 

"Gut Health 101 could be summed up by what I now call my rule of twos:

• Eat twice as often
• Eat half as much
• Chew twice as long"

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DR SEARS ON BENEFITS OF MINI-MEALS

This is another quote from Dr William Sears on the benefits of grazing or mini-meals:

"People who eat frequent mini-meals suffer less colon cancer, have steadier nerves, are less likely to develop diabetes, have a healthier immune system, tend to be leaner, enjoy lower blood cholesterol and levels of stress hormones, have less itis illnesses (dermatitis, bronchitis, colitis, arthritis), and just plain live longer and healthier."

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MORE FROM DR SEARS ON GRAZING

This is a continuation of information from Dr. Sears on grazing. Yesterday in the first article.  Dr. Sears stated, "Grazers who divide their eating among 6 daily mini-meals shed more excess pounds than do typical three-meal-a-day eaters.  Same food, same number of calories, but more weight loss." Wow!  You can do that, too.

Another benefit, especially for diabetics, is that grazing promotes stable insulin levels.

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WILLIAM SEARS, MD, ON DIET

Dr Sears, a famed pediatrician and author, was diagnosed with colon cancer when he was age 57.  He did extensive research and consulted many specialists in nutrition, oncology, etc on how to handle his diagnosis.  He felt sure that diet would be the one major thing he could do for himself to help his body handle the surgery and treatments he knew he would face.  Approximately 15 years later he said the following:  "If I could give only one health recommendation to my patients, it would be: Just graze on real foods!  I guarantee it will change your life, just as it has changed mine."  He went on to say, "The magic of grazing is that the body has less metabolic mischief to get into."

If you don't understand grazing, the simple explanation is this: You simply eat small amounts 6 times a day instead of large meals two or three times a day.

Note: This gettyimage is not what we mean by 'grazing'!

ANDREW WEIL, MD, ON GARLIC

Famed doctor and author Andrew Weil, MD says you should add raw or cooked garlic to your meals as research suggests this traditional herb has antiviral and antibacterial properties that can help you fight colds and flu.

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INTERESTING COFFEE INFO

 

According to an article in the January/February 2011 (I haven't seen anything since to contradict this) Nutrition Action Health Letter, Regular or Decaf coffee may lower your risk of diabetes and gout.  However, only regular coffee is linked to a lower risk of Parkinson's disease and gallstones.

LOW-CARB ADVICE

If you are one of those dieters who is trying to curb your carbs, you must eat plenty of plant-based protein and not just meat!  Researchers at Simmons College in Boston found that people who ate a low-carb diet filled with plant-based proteins such as nuts, beans, and non starchy produce were 20% less likely to die of any cause than those whose low-carb diets centered on mostly meat.  Plant proteins are full of more nutrients that prevent mortality, folate among them.

MAKING HEALTHIER FRENCH FRIES

I know many of you love French fries and just have to have them from time to time.  There's nothing wrong with that, just make them in a healthier way so you can enjoy them without guilt.  While this isn't a recipe site, I'm going to break my own rule and post a recipe here today.  This recipe is a way to make fries without all the grease that takes them into forbidden territory!  The best part, they are very tasty.  You won't even want those old fattening fries after you taste these.

Note: This was originally posted a few years ago before air fryers became popular. It is still worth posting as many don't have an air fryer.

BAKED GARLIC FRIES
Nonstick vegetable oil spray (canola or olive, please)
2 1/4 lb large russet potatoes, cut lengthwise into strips about 1/3-inch x 1/3-inch, the length of the potato
3 tbsp extra-virgin olive oil, divided
kosher salt to taste (keep it light)
freshly ground black pepper
4 garlic cloves, minced
2 tbsp chopped flat-leaf parsley

Preheat oven to 450 degrees.  Coat a large, rimmed cookie sheet with the cooking spray.
In a large bowl, toss the potatoes with 2 1/2 tablespoons of the olive oil, season with the salt & pepper.
Arrange on the cookie sheet in a single layer.  Roast for about 30 minutes, turning occasionally, until tender and lightly browned.  Increase the oven temperature to 500 degrees and continue roasting until the fries are darker browned in spots.  This will take about 5 minutes.  Do not over-brown or burn.

In a large bowl heatproof bowl, using a wire whisk, combine the remaining oil with the garlic and parsley.  Add the hot fries and toss to coat.

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SHRIMP FOR LEAN PROTEIN

 

One 3-oounce serving of shrimp provides 17 grams of lean protein plus a good amount of vitamin B12, essential for cardiovascular health.

TO PEEL OR NOT TO PEEL POTATOES

There is often confusion over whether or not to peel potatoes before cooking.  Researchers at Cornell University found that contrary to popular opinion, you do not lose vitamin C by peeling potatoes.  These same researchers found that with or without the skin, a 7-ounce baked potato has about 30 mg of vitamin C.

Note: The 30 mg of vitamin C is for a plain 7-ounce baked potato.

SALADS WITH GREENS AND NONSTARCHY VEGETABLES

"Salads made with greens and other nonstarchy veggies, such as tomatoes, mushrooms, onion, and sweet peppers, are a great way to fill up on fiber, vitamins, and minerals without adding too many calories to a meal.  People who use simple carb counting to control diabetes usually don't need to count a nonstarchy salad--but do count any extra calories from salad dressing, cheese, croutons, and other add-ons."  Elizabeth Burt, MPH, R.D., L.D.

ELLAGIC ACID, AN ANTICANCER COMPOUND, FOUND IN BERRIES, NUTS

According to a pathologist at the Medical College of Ohio, strawberries, blackberries, raspberries, and to a lesser degree blueberries, cranberries, grapes, apples, Brazil nuts, walnuts, and cashews all contain the anticancer compound ellagic acid.  Ellagic acid is an antioxidant that helps detoxify cancer-causing agents in several different ways.  It may block the activation of carcinogens, inhibit the carcinogen itself, or keep the DNA in cells from undergoing mutation.

Warning: Strawberries are particularly rich in ellagic acid in both the seeds and the pulp.  If you strain the berries and toss out the seeds, you are throwing away a big part of the berry's cancer-fighting capabilities.

SHRINK YOUR PLATE SIZE

I think we can all agree that we eat too much.  Just look around at all the obese people you see wherever you go.  The worse problem with that is what it does to our health.  There is a really simple way to cut back on what you eat without hardly noticing the difference.  Cut back on the size of your plate!  Yes, it is that simple.  Studies have shown that cutting your dinner plate from 12-inches to 9-inches can cut portion sizes in half.  If you only have large dinner plates at your house, it is time to replace them or at least add some smaller plates to your collection.

The two plates below show the difference in size of plates.  If you use the plate on the left and only place food in the center, you would be okay.  But how many times have you used such a plate and had food stacked all around the rim with a dinner roll or two on top of something else?  Be conscience of the size of plate you are using.

COULD SKIPPING BREAKFAST SET YOU UP FOR OBESITY?

A study from Massachusetts Medical School found that people who skip breakfast are 4 1/2 times more likely to be obese than those who eat breakfast! Researchers at the University of Pittsburg say going hungry first thing in the day can slow your metabolism by up to 10%.  And remember your metabolism is your body's fat-burning engine!  It is recommended you start your day with some protein such as scrambled eggs; whole grain cereal with yogurt and/or fresh berries; a slice of whole-grain toast with peanut butter; a healthy smoothie; etc.

 

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THE STRESS AND FOOD CONNECTION

Travis Stork, MD of the TV show The Doctors had the following to say about the connection between stress and food: "When you feel stressed, your body produces a hormone called cortisol - a powerful hunger inducer, leading you to eat.  Worse yet, that same hormone causes your body to store fat. A Tufts University study found that eating carbs could increase levels of anxiety, so the cookies and sweet drinks you think will help you through the stress might actually be having the opposite effect."

When you feel stressed grab a glass of water with a slice of citrus or chew some sugar-free chewing gum.

 

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GO GREEN - VEGETABLES, THAT IS

Research by doctors at the United States Department of Agriculture has shown that cancer-fighting vegetables have shown their true color - dark green!  Dark green vegetables such as kale, broccoli, green beans, spinach are some of the best.  Analysis found that kale, has the highest concentrations of three important carotenoids, important in protecting us from most cancers.  When they boiled, steamed, and microwaved broccoli, green beans, or spinach the protective carotenoids did not diminish!  Dr. Frederick Khachik stated, "It's unlikely heat destroys the carotenoids in other green vegetables either."