We now know Psoriatic disease and most chronic conditions have a large component of inflammation. For this segment of the population an anti-inflammatory diet is a great option that may bring relief. People generally underestimate how powerful a good diet can be.
Following this regime for 1-3 months will help reduce inflammation and combat fatigue.
Think of meals as opportunities to nourish your body. Give it what it needs and wants. When we load up on junk and processed foods our bodies have to work harder and your immune response goes into overdrive.
The good news: The anti-inflammatory diet is a lifestyle and offers lots of tasty satisfying variety. What Can you eat MORE of?
For each meal of the day, always include a source of protein partnered with healthy carbs and fiber. Protein helps the body to maintain healthy blood glucose levels and prevents swings in energy and brain fog. Good protein sources for you are eggs, fish, meat, and nuts.
Pro Tip: keep portion portions should be the same size of the palm of your hand. Includes vegetables at every meal. Frozen is ok when fresh isn’t available. This is a good option when on a budget. Partner Carbs, Protein and fiber at every meal this will help you avoid blood sugar spikes and cravings.
Ensure a proper nutrient profile by eating a colorful rainbow of fruits and veggies each week. Go for as many different varieties of vegetables as you can. They all offer different antioxidants which will benefit your health.
Pro Tip: Stick to the 80/20 rule. Strive for better nutrition most of the time and don’t beat yourself up when you allow your self treats. 90/10 for some of you is even better. Enjoy your life and enjoy your food.
We all need to eat minimally processed foods to keep our bodies in metabolic balance, especially if we have an auto-immune issue. Stay away from packaged food and cook for yourself as much as possible.
If money permits, it is always better to choose organic or buy frozen fruit and veggies.
EAT more of this…
Vegetables of all kinds
Fruits
Healthy fats – olive oil, avocado, flaxseed oil, flaxseeds
Nuts – if you can tolerate them
Seeds
Green leafy vegetables – spinach, kale, bok choy, broccoli and dark green cabbage. Adding a squeeze of citrus to these vegetables helps our bodies absorb iron content more easily, a great tip if you are anaemic.
Oily fish – wild salmon, not farmed. Trout, kippers, mackerel, sardines
Free range chicken – organic if possible
Livers and kidneys – only organic
Grass-fed meat (grass-fed meat has a balanced ratio of omega 3 and omega
Ghee (clarified butter)
Nutritive sugars – honey and maple syrup in small amounts
Eggs – free range
Fresh herbs
Fermented foods – sauerkraut, kimchi, kefir, kombucha
EAT less of this and or just AVOID at all costs: * keep in mind we are all Bio-Individual. Some foods are triggers for most but not for all. I have listed alcohol as anyone with this issue should avoid it all costs. I know…let’s take a moment to grieve here… I do so miss my old cocktails. It’s a process and big lifestyle changes dont happen over night.
Alcohol
Sugars/ Artificial Sweeteners
Soy sauce, tofu, tempeh and soy
All processed packaged foods
Grains such as wheat, barley, rye, oats, rice, quinoa, couscous, semolina, bulgar
and bran
Sweeteners such as stevia, rice malt syrup and molasses
Dairy
Beans and legumes – including peanuts, kidney beans and chickpeas
Sodas and Carbonated drinks – sparking mineral water is okay
Cooking oils such as sunflower, peanut, safflower, canola, vegetable oil
Margarine
Avoiding all types of grains for a few months is a good option. Even gluten-free grains can cause inflammation
Legumes should also be avoided; they contain a protein called lectin. ( can affect the gut health and absorption of other nutrients)
Processed foods contain high levels of salt, sugar, artificial sugars, and preservatives, which will create inflammation.
Sugar is one of the biggest contributors to inflammation. Sugars of all kinds should be avoided and eliminated whenever possible.
Want to try my Psoriatic Coaching Programs? Contact me today. I can help.
Suggested Protocols for Auto-Immune: Anti Inflammatory, and or The Digestive Health Tune Up Your 90 Day Health Coaching package includes Your Tools and Assessments to create your better anti-inflammatory Nutrition and Custom Coaching plan. Bonus Anti Inflammatory Menu Plans included. ( $180.00 Value).
. Both included in your Psoriatic Coaching Program with FriscoFITCity. Let’s talk today.