Eating Down InflammationWhat to eat, where to buy it, and how to cook it… A lupus workshop by Amorette Reid Chef and Nutrition Specialist, Compass Group USA
Inflammation• Inflammation: translated in Latin, means “to set on fire.”• Inflammation is the body’s protective response to protect itself and remove harmful stimuli, to begin the healing process.• Inflammation can present itself in joints, muscles, and various parts of the body.
Inflammation and Lupus• The bodys inflammation response can be triggered by a number of causes, including an infection, a foreign body, decreased or compromised blood flow, extreme heat or cold, or radiation.• In lupus and other autoimmune diseases, the reaction produced during inflammation and repair can be exaggerated and harmful to the body.
Inflammation and Lupus• Lupus involves chronic inflammation and is considered an autoimmune disease. Your body’s tissues are attacked by its own immune system.• People with lupus produce abnormal antibodies in their blood that target tissues within their own body rather than foreign infectious agents.
Inflammation and Lupus• Because the antibodies and accompanying cells of inflammation can involve tissues anywhere in the body, lupus has the potential to affect a variety of areas of the body.
Where Lupus Affects You • Since lupus has the potential to affect various areas of the body, many of which are in the digestive system, managing inflammation with diet has the potential to alleviate some discomforts as well as improve overall health.
Inflammation and Nutrition• Consuming a balanced diet plentiful in fruits and vegetables, whole and varied nuts and grains, and hydrated with water can reduce inflammation and alleviate insult on the body.
Examples of Anti-Inflammatory Foods- Vegetables• Bell Peppers• Bok Choy• Broccoli• Brussels Sprouts• Cabbage• Cauliflower• Chard• Collards• Fennel Bulb• Garlic• Green Beans• Green Onions/Spring Onions• Kale• Leeks• Olives• Spinach Veggies green or orange in color are• Sweet potatoes usually considered anti-inflammatory.• Turnip Greens
Examples of Anti-Inflammatory Foods- Fruits• Cherries• Apples• Avocados• Black Currants• Blueberries• Fresh Pineapple• Guavas• Kiwifruit• Lemons• Limes• Oranges• Papaya• Raspberries• Rhubarb• Strawberries• Tomatoes Fruits with bright vibrant colors are easy to spot as anti-inflammatory.
Examples of Anti-Inflammatory Foods- Nuts• Almonds• Flaxseed/Linseed• Hazelnuts• Sunflower Seeds• Walnuts• Oils of these nuts are also considered anti- inflammatory.
Examples of Anti-Inflammatory Foods- Fish• Cod• Halibut• Herring• Oysters• Rainbow Trout• Salmon• Sardines• Snapper Fish• Striped Bass Any fish that swims in cold water is• Tuna generally anti-inflammatory.• Whitefish
Foods to Avoid• Dairy (processed cow’s milk products)• Refined sugar (white sugar)• Chemical sweeteners (Splenda, Aspartame)• Red meat• Alcohol (exception: red wine)• Processed foods• Excessive salt
How to spot processed foods…• It contains more than 5 ingredients.• If your great- grandmother wouldn’t recognize it…..it might be processed.• It contains an ingredient that you can’t pronounce.• It comes in a well designed and colorful box.
Tips on avoiding processed…• When shopping for wholesome anti- inflammatory foods, try shopping the outside perimeter of the grocery store.• Processed foods are generally in the inner isles of the grocery store.
Best places to shop…• Farmer’s Markets• CSA’s (Community Supported Agriculture)• Trader Joe’s• Healthy Home Market• Whole Foods• Harris Teeter
Cooking!Techniques to best utilize an anti-inflammatory diet: • Steaming • Searing • Raw eatingSuch cooking techniques preserve the quality of the foods and allow the maximum amount of vitamins into your body.
Cooking!• Eating fruits and • Searing in minimal oil vegetables raw is by retains a high amount far the best way to of healthy fats in fish, prevent loss of making it easy for nutrients and to your body to use. retain anti- • Searing also is usually inflammatory done for a short vitamins. amount of time, so• Steaming vegetables vitamins and minerals retains a fair amount are preserved. of nutrients.
Resources• Dr. Andrew Weil: http://www.drweil.com/• Smart Nutrition: www.nutrition.gov• LFA National Office www.lupus.org• LFA Piedmont Chapter: www.lupuslinks.org – 877-849-8271 ext. 1 or email@example.com• Books to check out – Lupus Recovery Diet by Jill Harrington – Power Nutrition for Your Chronic Illness: A Guide to Shopping, Cooking and Eating to Get the Nutrition Edge