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Jeanne Peters RD Nutrition Director
Nourishing Wellness Medical Center Redondo Beach, CA
Objectives
Briefly, review the impact of diet on inflammation and chronic disease
Examine the beneficial foods found in an anti-inflammatory diet
Review meal ideas, tips and your personalized plan of to action to improve your meals and health.
Let’ s Get Started!
The Connection Between Disease and Chronic Inflammation
Testing for Chronic Inflammation Blood tests that can detect chronic inflammation
include: High sensitivity C-reactive protein (hs-CRP) fibrinogen tumor necrosis factor-alpha (TNF-α)-cytokine interleukin-1 beta (IL-1β) interleukin-6 (IL-6) interleukin-8 (IL-8)
The Connection between Diet and Chronic Inflammation
Americans get 50% of calories from processed foods:
1. Sugar 2. Refined Grains/Flour/ Gluten 3. Industrial Seed Oils : Canola,
soybean, safflower corn, cottonseed and other oils high in Omega- 6 fatty acids
Favorite Books to Learn More About Impact of Grains on Health
What is the Best Diet for Decreasing Inflammation?
Paleo benefits
From Mark Sisson, Primal Palate
6 Habits that Can Optimize Health
1. Select a Rainbow of Colorful Vegetable & Fruits 2. Add in Cultured Foods to Heal Your Gut 3. Choose Lean Quality Protein 4. Focus on Healthy Fats 5. Enjoy Plenty of Healing Herbs and Spices 6. Take a Green Tea Break
Health Habit #1: Eat a Rainbow of Color on Your Plate
Aim for a Pound of Produce a Day 3 Fist Size of colorful vegetables + 1 fist Size of fruit/day
A serving is: 1 cup of any berries 1 medium apple or other
fruit 1 cup of leafy vegetables 1/2 cup of cooked or raw
vegetables 1 green or veggie drink
made w/ mostly veggies
Health Habit #2- Enjoy a serving of Probiotic rich, naturally cultured foods daily
• Kefir or quality yogurt-try one that’s made from coconut milk
Fermented sauerkraut & Cultured pickles Raw Apple Cider Vinegar Kombucha beverage Miso Tempeh
Health Habit #3 : Eat Lean Quality Protein Best choices are: Grass fed, pasture raised meat
and poultry, wild game, free range eggs
Wild caught fish Small amounts of Fermented
Soy products like tempeh, natto,
High quality whey or egg protein powder or hypo-allergenic rice/pea protein,
Contain higher levels of CLA - conjugated linoleic Acid Anti-carcinogenic Reduces body fat Anti-inflammatory Improves blood lipids
Grass fed beef /poultry has an omega 6:3 ratio of 0.16 to 1
; Grain fed can have an omega 6:3 ratio higher than 20:1 Higher in protein Safer due to relative absence of E. coli 400% more Vitamin A 300% more Vitamin E 100% more iron 75% more Omega-3 78% more Beta-carotene
Dr. TilakDhiman, Professor, Utah State University, Utah
Health Benefits of Grassfed Meats and Pasture Raised Poultry
Aim for wild caught seafood vs. farm–raised
Best Bets: Sardines Flounder Haddock Herring Alaskan Sockeye
Salmon (wild Pacific)
From the Environmental Working Group http://www.ewg.org/files/fishguide.pdf
Quick Tip: Supplement Wisely with Omega-3 fatty Acids
Lowers Inflammation- A higher intake of
omega-3 fatty acids is associated with lower levels of markers of TNF-α activity, CRP, and IL-6.
Promotes insulin sensitivity Improves mood Acts like a ‘blanket’ around the nerves Fish: Aim to eat oily fish at least twice a
week. Sardines, Salmon, Black Cod
Fish Oil Dose: Aim for 1-2 grams/day of a product containing both EPA and DHA. Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Health Habit #4: Choose Quality Fats
Omega 3 Omega 6 Omega 9 Saturated Fat
Fish oil or cod liver oil Flax seed oil DHA and EPA supplements All Algaes like Chlorella, Spirulina and Blue-Green
Borage oil (GLA) Evening primrose oil (GLA)
Black currant oil (GLA)
Olive oil Avocado Nuts/seeds
Coconut oil Palm/Red Palm oil Animal fats – ghee/dairy, bacon Duck fat Butter
Nuts/seeds and their oil Hemp seeds/oil (GLA)
AVOID OILS BELOW
Vegetable oil: canola, safflower, corn, soy oils
Health Habit #5: Add Herbs and Spices
West, Sheila G., Skulas-Ray, Ann C. Spices and Herbs May Improve Cardiovascular Risk Factors. Nutrition Today. September/October 2014;49(5): p S8-S9.
Turmeric: Science confirms it is as effective as 11 common drugs
Over 5600 peer-reviewed and published biomedical studies avail at Pubmed-
It compares favorably to a variety of conventional medications, including: Lipitor Corticoidsteroids Metformin Prozac Aspirin, ibuprofen, naproxen,
indomethacin, diclofenac, dexamethasone, and tamoxifen
Health Habit #6: Enjoy a Cup of Green Tea
Tip: Enjoy a Cup of Matcha
Health Habit: Enjoy dark chocolate Look for dark chocolate
with 70-85% cacao solids and 10 grams of sugar or less/ serving
Aim for brands that contain cacao butter
Good brands: Lilly’s, Lindt Tip: Enjoy with a few nuts
or fresh berries for more sensory taste experience
Eat slowly and mindfully to enhance the pleasure and reduce portion
Lilly’s is sweetened only with Stevia
Tip: Select a Dark Chocolate with least amount of sugar/ serving
What is the Best Diet for Decreasing Inflammation?
Paleo benefits
From Mark Sisson, Primal Palate
Plan of Action: Identify 1-3 Habits You Are Inspired to Change
References The Academy of Nutrition and Dietetics. “Inflammation and Diet” by
Marisa Moore MBA, RDN, LD. September 1, 2014. http://www.eatright.org
Dr. Weil’s Anti-inflammatory Diet. http://www.DrWeil.com http://www.health.harvard.edu/staying-healthy/foods-that-fight-
inflammation http://umm.edu/health/medical/altmed/herb/turmeric https://authoritynutrition.com/13-anti-inflammatory-foods/ Freed DL. Do dietary lectins cause disease? BMJ. 1999 Apr
17;318(7190):1023-4. PMID: 10205084 Duhig, Charles. (2012). The power of habit: Why we do what we do
in life and business. New York: Random House. Hyman, Mark. (2012) The blood sugar solution: The ultrahealthy
program for losing weight, preventing disease and feeling great now. New York: Little, Brown. 2011
How to Stay in Touch~
Email me at [email protected] or sign your name at the back of room to receive a copy of the slide presentation, an anti-inflammatory meal planner, shopping list, and recipes
Go to Facebook or www.Nourishingwellness.com for more tips on healthy living
