The Anti-inflammatory Diet

Posted by admin | Posted in articles, food | Posted on 06-07-2014

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Diet

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The “anti-inflammatory diet” is named to describe the positive, metabolic effect the diet has on the body.

Any diet that removes sugar, flour, omega-6 oils, and trans-fats, and encourages the consumption of low glycemic index foods IS anti-inflammatory. And all of the aforementioned diets make these recommendations. So while they vary ever so slightly, they are all anti-inflammatory. David Seaman wrote a book about the anti-inflammatory diet and was the first to publish a paper in the scientific literature (2002) that described the diet as being pro- or anti-inflammatory.

In short, humans are genetically adapted to eat an anti-inflammatory diet; humans are supposed to eat vegetation (fruits and vegetables) and animals that eat omega-3 containing vegetation. It is important to realize that omega-3 animal products are still available as wild game, grass/pasture fed meats, specific chicken meats and their omega-3 eggs.

Only a small percentage (perhaps 10%) of calories in the current modern diet come from fruits and vegetables and virtually no calories come from omega-3 animal products.

Important Anti-inflammatory Educational Information

“Deflaming” is the term coined to describe the process of inflammation reduction. You can deflame with an improved diet.

Click here for the DeFlaming Guidelines, which will open as a PDF document that you can print. The Deflaming Guidelines provide the important details about how to reduce inflammation with diet and nutritional supplements.

Part 1 describes deflaming with diet.

Grain consumption is an emotional issue. In short, an attempt should be made to completely avoid refined grains and if whole grains are consumed, it is recommended that they are consumed in moderation and in condiment-sized portions. Grains should never replace vegetables, fruits, sweet potatoes, and nuts.

Why Grains Inflame – The Details From the Experts

As mentioned in the Deflaming Guidelines PDF, whole grains (organic or non-organic) contain gluten, lectins, phytates, a high ratio of omega-6 to omega-3, and promote an acidic pH, all of which are pro-inflammatory. The primary gluten grains are wheat (including spelt, kamut, triticale, and semolina), rye, and barley (including malt). All other grains may not contain gluten but do contain lectins, phytates, a high ratio of omega-6 to omega-3, and an acidic pH.

These several pro-inflammatory factors outweigh the fiber benefits of whole grains, and we get significantly more fiber on a caloric basis from fruits and vegetables. Accordingly, we should try to avoid eating grains. If you would like a starchy food, potatoes are our best choice – sweet, red, white (in moderation).

The pro-inflammatory nature of grains are discussed in more detail in the attached articles:

Grain review, 1999

Lectins, 2000

Wheat lectins, heart disease, 2008

Gluten headaches, 2001

Gluten – neuro Illness, 2002

Celiac Review, 2007

A pro-inflammatory diet can be associated with excess body fat. This excess body fat serves as a metabolic factory that produces inflammation and disease. A quick way to estimate how close you are to being at an appropriate weight for your height, is to determine your body mass index (BMI). If your BMI is high, it is likely because you have some excess body fat and need to DeFlame. BMI is only a guide…

Body mass index (BMI) is an estimate of body fat based on height and weight that applies to both adult men and women. While it does not apply to all individuals, what we find is that it applies very nicely to those who know they need to lose excess body fat. BMI is a numerical value that lets us know if our body weight is appropriate.

Determine your BMI at: http://nhlbisupport.com/bmi/

Underweight =

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = 30 or greater

A high-fat breakfast of bacon and eggs may be the healthiest start to the day, report shows

Posted by admin | Posted in articles, food, health | Posted on 29-10-2012

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The first meal eaten after a night’s sleep appears to programme the metabolism for the rest of the day, the researchers found. And the age-old maxim “Eat breakfast like a king, lunch like a prince and dinner like a pauper” may in fact be the best advice to follow to prevent metabolic syndrome, according to a new study produced by the University of Alabama / Birmingham.

Metabolic syndrome is characterised by abdominal obesity, high triglycerides, insulin resistance and other cardiovascular disease-risk factors.

The study, published online March 30 in the International Journal of Obesity, examined the influence exerted by the type of foods and specific timing of intake on the development of metabolic syndrome characteristics in mice. The UAB research revealed that mice fed a meal higher in fat after waking had normal metabolic profiles. In contrast, mice that ate a more carbohydrate-rich diet in the morning and consumed a high-fat meal at the end of the day saw increased weight gain, adiposity, glucose intolerance and other markers of the metabolic syndrome.

“Studies have looked at the type and quantity of food intake, but nobody has undertaken the question of whether the timing of what you eat and when you eat it influences body weight, even though we know sleep and altered circadian rhythms influence body weight,” said the study’s lead author Molly Bray, Ph.D., professor of epidemiology in the UAB School of Public Health.

Bray said the research team found that fat intake at the time of waking seems to turn on fat metabolism very efficiently and also turns on the animal’s ability to respond to different types of food later in the day. When the animals were fed carbohydrates upon waking, carbohydrate metabolism was turned on and seemed to stay on even when the animal was eating different kinds of food later in the day.

“The first meal you have appears to program your metabolism for the rest of the day,” said study senior author Martin Young, Ph.D., associate professor of medicine in the UAB Division of Cardiovascular Disease. “This study suggests that if you ate a carbohydrate-rich breakfast it would promote carbohydrate utilisation throughout the rest of the day, whereas, if you have a fat-rich breakfast, you have metabolic plasticity to transfer your energy utilisation between carbohydrate and fat.”

Bray and Young said the implications of this research are important for human dietary recommendations. Humans rarely eat a uniform diet throughout the day and need the ability to respond to alterations in diet quality. Adjusting dietary composition of a given meal is an important component in energy balance, and they said their findings suggest that recommendations for weight reduction and/or maintenance should include information about the timing of dietary intake plus the quality and quantity of intake.

“Humans eat a mixed diet, and our study, which we have repeated four times in animals, seems to show that if you really want to be able to efficiently respond to mixed meals across a day then a meal in higher fat content in the morning is a good thing,” Bray said. “Another important component of our study is that, at the end of the day, the mice ate a low-caloric density meal, and we think that combination is key to the health benefits we’ve seen.”

Bray and Young said further research needs to test whether similar observations are made with different types of dietary fats and carbohydrates, and it needs to be tested in humans to see if the findings are similar between rodents and humans.

“We’re also working on a study right now to determine if these feeding regimens adversely affect heart function,” Young said.
(http://www.telegraph.co.uk/health/healthnews/7540732/A-high-fat-breakfast-of-bacon-and-eggs-may-be-the-healthiest-start-to-the-day-report-shows.html)

Healthy Diets for Under 5s

Posted by admin | Posted in articles, food | Posted on 20-07-2012

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Food and nutrients help to form strong teeth and bones, muscles and a healthy body; a good diet can also help to protect your child against illness now and in the future.

Young children’s need for energy and nutrients is high, but their appetites are small and they can be fussy, too, and it can be a challenge to get your child’s diet right.

Remember, pre-school children can normally eat the amounts they want, even if it seems they’re
not taking in very much. At this age, children are often good at regulating their appetite. If they’re not hungry, insisting on larger amounts of food can create a battle, which you’re likely to lose.

Key foods for a toddler

Base your child’s intake on the following food groups to help ensure he/she’s getting all the important nutrients. There’s no need to rely on pre-prepared toddler foods. If the family diet is healthy, children can just have family food.

Make sure your child has the following, every day:

Fruit and vegetables

Aim for at least five servings a day, where a serving is about a handful in size. Use fruit in puddings and as snacks. Frozen and canned fruit and vegetables can be just as nutritious as fresh varieties. Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals).

If your child doesn’t like vegetables, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings.

Meat, fish and alternatives

Meat, fish and alternatives should be eaten once or twice a day. Cook minced beef, turkey, chicken and pork slowly to ensure it’s soft and tender.

Nutrition experts recommend at least two servings of fish a week, one of which should be oily. But don’t give your child more than four servings of oily fish a week for boys and two servings a week for girls.

Use eggs, either boiled, in sandwiches, as omelettes or scrambled. Try different beans and pulses, such as lentils, baked beans, peas and chickpeas.

Milk and dairy foods

Milk and dairy foods are an important source of calcium. Your child should be having the equivalent of about one pint (500 to 600ml) of milk a day.From the age of one, normal cows’ milk is fine, and you don’t need to use formula.

Use full-fat varieties for the under-twos; semi-skimmed may be given from the age of two if the overall diet contains enough energy and nutrients.

Milk can be used on cereals or in drinks, puddings and sauces, and cheese, fromage frais or yoghurt can be given instead of some milk. Grated cheese, cheese spread or cheese portions can be used on sandwiches or toast. Try yoghurts as a pudding or snack between meals, served alone or with fruit.

Happy eating

  • Give your child regular meals and snacks, and try to time these for when your child isn’t too tired or hungry
  • It’s helpful to sit down and eat together as a family, and to include your children in buying food and preparing meals
  • Offer small portions on a small plate, and allow your child to have more if they’re still hungry
  • Keep sweet foods out of sight until the main meal has been eaten

Healthy snacks

Healthy snacks include fresh fruit, vegetable sticks (such as carrots and peppers), dried fruit, cheese cubes and crackers, toast, small sandwiches, and yoghurt or fromage frais.

Faddy eating and refusing food

Many children go through phases of refusing to eat certain foods or anything at all. This is particularly common for children up to the age of five, and is a normal part of growing up and asserting independence. In fact, children won’t harm themselves if they don’t eat very much for a short while.
It’s quite normal for young children to refuse a new food without even trying it. If this happens, stay calm and don’t force your child to eat it. Take the food away and introduce it again in a few days’ time.

Research shows new foods often need to be offered several times before some children will try them. Offer regular meals and snacks to establish a structured eating pattern rather than allowing your child to pick at food throughout the day. Use brightly coloured plates, present the food in an attractive way, and try to remain calm and relaxed. If the problem shows no sign of improving, speak to your health visitor, GP or dietitian to get further advice.

Read more on the BBC website

Fish Food

Posted by admin | Posted in articles, food | Posted on 20-03-2012

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Grilled Kitong Fish by whologwhy, some rights reserved

Following a winter period and a reduced exposure to the sunlight we may find ourselves Vitamin D deficient.  Vitamin D aids calcium absorption and plays a vital role in many metabolic processes.  A good source of vitamin D is fish oil. Consider: Sardines or Mackerel in tomato sauce. Oily fish not only provides high concentrations of vitamin D but also contains high levels of Omega 3 which can work as an anti inflammatory agent.

www.thedailygreen.com