,

Reduce Inflammation With These Key Foods

Inflammation. It’s not just for health headlines.

It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it’s chronic (i.e. lasts a long time).

Inflammation has been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few.

But, instead of writing all about what it is, how it’s measured, and where it comes from; why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol”  are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week’s recipe (see below).

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 – Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?

Turmeric contains the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

I’ve added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

Anti-inflammatory Food #6: Dark Chocolate

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent “neuroinflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”

Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2

¾ cup dry quinoa (pre-rinsed)

2 tbsp coconut oil

1 medium onion, diced

1 bell pepper, chopped

1 dash salt

½ tbsp turmeric1 dash black pepper

2 cups broccoli, chopped

In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

References:

https://authoritynutrition.com/13-anti-inflammatory-foods/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
https://authoritynutrition.com/matcha-green-tea/
http://neurotrition.ca/blog/brain-food-essentials-cacao
http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

,

Phytic Acid, The Mineral Reducer

Do you soak or sprout your nuts, seeds, grains, and legumes?

Is it to help improve their digestibility? To help increase their nutrition?

Perhaps, it’s to reduce phytic acid?

Phytic acid is naturally present in most nuts, seeds, grains, and legumes; it is the plant’s storage form of the mineral phosphorus and is used as energy when the plant starts to grow.

The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts.

Phytic acid and minerals

Have you heard of phytic acid being referred to as an “anti-nutrient”?

Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten; this is why phytic acid is known as a “mineral reducer”.

FUN FACT: Phytic acid’s effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction in any future meals and there is no impact to the minerals your body has already absorbed.

Phytic acid’s health benefits

Phytic acid isn’t all bad – it has some health benefits too.

It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers.

Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don’t want too much of) that may have hitched a ride with your food.

How to reduce phytic acid

As you can see, phytic acid shouldn’t be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don’t want to cut all of them completely out of your diet.

Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume. Maybe you want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid:

  • Soaking – Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing.
  • Sprouting – After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that’s exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out.

Why do soaking and sprouting help reduce phytic acid in certain foods? It is because being wet is a “sign” to leave their dormant (dry) state and start a new life.  Enzymes activated during soaking and sprouting deactivate phytic acid to use its energy and stored minerals for the plant as it begins to grow.

Conclusion

Phytic acid has a bad rap as a mineral reducer. It’s found in nuts, seeds, grains, and legumes. Yes, it most definitely prevents absorption of critical minerals like iron, zinc, and calcium, if they’re in your gut at the same time. Phytic acid in food can become a health concern if you are deficient in these minerals, or if your diet is largely based on nuts, seeds, grains, and legumes.

But, if you eat a varied diet, then phytic acid shouldn’t be as much of a concern. In fact, phytic acid does have some health benefits.

If you want to reduce it in your food, you can soak or sprout your nuts, seeds, grains, and legumes.

Recipe (soaked almonds): Almond Vanilla Latte Smoothie

Serves 1
¼ cup almonds, soaked overnight & rinsed
½ cup coconut milk
½ cup strong coffee, cold (or chai tea if you prefer)
½ banana, frozen
1 tsp vanilla extract

Add all ingredients to a blender and blend on high until almonds are smooth.

Add ice, if desired.

Serve & enjoy!

Tip: By using soaked almonds, they tend to blend up smoother than hard and crunchy dry almonds do.

References:
https://authoritynutrition.com/phytic-acid-101/
http://www.precisionnutrition.com/all-about-phytates-phytic-acid
https://authoritynutrition.com/how-to-reduce-antinutrients/

,

Paleo Diet 101

You may have heard of the “paleo” diet. It was the world’s most popular diet in 2013.

But what is it? Is it a fad? Is it right for you?

Scientist and “Paleo Mom” Sarah Ballentyne, Ph.D. defines it as:

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.

What you can (and can’t) eat on the paleo diet

Of course, being a “diet,” paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet.

You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).

The paleo diet can be thought of as more of a “template”, rather than a strict set of rules.

It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet.

How does the Paleo diet affect health?

Several clinical studies have been done to find out whether there are health benefits of eating this way.

Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try.

Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

Who should consider a paleo diet?

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.

If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.

Even if you don’t choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.

Conclusion

The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods.

Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation.

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo”.

Recipe (Paleo): Banana Muffins

Serves 12
3 large eggs
5 mashed bananas
½ cup almond butter
¼ cup coconut oil
1 tsp vanilla
½ cup coconut flour
1 tbsp cinnamon
1 tsp baking powder
1 tsp baking soda
pinch of sea salt

Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.

In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.

Add blended wet ingredients to dry ingredients and stir until combined. Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.

Serve & enjoy!

Tip: You can top muffins with walnuts before baking.4

References:
https://authoritynutrition.com/paleo-diet-meal-plan-and-menu/
https://www.thepaleomom.com/start-here/paleo-diet/
https://authoritynutrition.com/5-studies-on-the-paleo-diet/

 

 

Are you ready to discover the benefits of healthy detoxing for yourself?
Click here to learn more about my upcoming Detox Program http://hotchixshotsex.com/summer-detox-program/.

It starts on July 30, 2018. 

What questions or concerns do you have about participating in a detox?

Before you try something new, like a detox, it’s normal to feel hesitant. I want to hear from you. Hit “reply” or email me at irene@hotchixshotsex.com. I read every email that comes into my inbox and I promise to email you back personally.

The Power of Cherries

So it’s that time of year when fruit is in abundance, let’s talk about one of my favourites and how they benefit your health.

Cherries have traditionally been recommended and used for gout prevention, and the medical studies have shown that uric acid drops after eating Bing Cherries. (Journal of Nutrition June 2003). Elevated uric acid triggers the excruciating pain of a gout attack, so this finding supports the potential usefulness of cherries against gout. Another study at the University of Texas health Science found that tart Montmorency cherries contain significant amounts of melatonin.

Melatonin is a hormone that is produced in the brain’s pineal gland that helps regulate the body’s circadian rhythms, to help regulate sleep and wake patterns. In addition research has shown that melatonin may slow the aging process. In higher doses it has also been used for breast cancer treatment, and low melatonin has been linked to breast cancer risks. Shift workers often have issues with sleep and melatonin. Also certain sleeping medications effect melatonin production. This hormone also has  strong antioxidant properties that help reduce inflammation and support the immune system. Maintaining high antioxidant levels lowers a person’s risk for disease, stimulates the immune system which also protects the nervous system. Antioxidant strength is measured in Oxygen Radical Absorbance (ORAC) units. The higher the ORAC score, the better a food is at helping our bodies fight disease. Nutritionists estimate that we should consume 3,000 to 5,000 units a day to reach an antioxidant capacity in the blood that would have health benefits. Tart cherries are one of the riches sources of flavonoids called anthocyanins, the plant pigment responsible for the rich red colour of cherries. Anthocyanins appear to have the greatest antioxidant capacity of all the flavonoids and have been linked to a variety of health benefits, from protecting against heart disease and cancer to keeping the mind sharp. Tart cherries are rich in phenolic compounds such as the potent antioxidants egallic acid, kaempferol, and quercitin. Scientific studies have shown that egallic acid is a potent anticancer and anti atherosclerotic compound, and that phenolic compounds, enhance cancer cell death. Michigan State University found that tart cherries contained high concentrations of anthocyanins 1 and 2, which help block enzymes in the body known as COX-1 and COX -2 the same process whereby medications like aspirin and ibuprofen inhibit pain. We now have a growing body of scientific evidence that supports the remarkable health benefits of tart cherries for inflammation, gout, sleep and anti cancer and immune protecting benefits.

So add some of these sweet cherries to your daily fruit intake today.