Information shared is always evidenced based, backed by science, no internet hype. Vetted by Your Health Coach -Gerryl Krilic
Why do we feel sore after a workout or overuse injury? Inflammation plays a major role. Acute inflammation is a natural response to an effective workout or injury, and feeling a bit sore and swollen can be a sign that your body is healing itself. This temporary inflammation is nothing to worry about. Chronic inflammation, however, can get you into trouble. Multiple components —such as trans fat, saturated fat, salt, sugar and overly processed foods —trigger an inflammatory response. Over time (say, a eating fast food junky carbs daily ), this response can put your body in a chronic inflammatory state—putting it at risk for serious diseases.
A simple way to reduce your risk of chronic inflammation is to ditch junky carbs- highly processed foods. Limiting intake of full fat dairy, red meat and processed meats will help as well. To address acute inflammation and speed up your recovery process, consider … What can we ADD to our DIETS vs take away. Incorporating these inflammation-fighting foods may significantly speed up your recovery time and get you back in action.
The Dr. Sears Wellness Institute calls this DIET the Super S diet. (“Diet” simply means a way of eating. We’re all on a “diet.”) Instead of a diet, call it a “do-it.” EAT MORE OF THESE…. ( side note: I added a #7 – as I so believe in the power of BEANS that I gave them their own special “S” category as opposed to a mention in the “S’ of Salads, as new science shows these little powerhouses have healing and disease fighting properties and just may be the bodies perfect source of protein- Coach Gerryl )
- Seafood: primarily wild pacific salmon.
- Smoothies: multiple dark-colored fruits, berries, organic yogurt, ground flaxseeds, and more. The sipping solution is one of the best inflammation solutions. (See Sipping Solution below). And or EAT your fruit whole to enjoy all the wonderful benefits of filling FIBER- Think strawberries, blueberries, oranges, and cherries. Enjoy these fruits on their own, in a smoothie, or blended with frozen bananas for a sweet dairy-free frozen yogurt-like dessert.
- Salads: aka DARK Leafy Greens– go as deeply colorful as you can. Go green, such as organic arugula, kale and spinach; go red, such as tomatoes and red peppers; add red or black beans. Tomatoes Think you don’t like tomatoes? Try a different variety. From cherry to Roma to heirloom, tomatoes come in all tastes and textures. Use them to top veggie pizza; make a bolognese sauce; or whip up a tomato, cucumber, and tofu feta salad.
- Spices: turmeric, black pepper, ginger, garlic, rosemary, chilis, and cinnamon. Many common spices have anti-inflammatory properties, but ginger and turmeric are inflammation-fighting powerhouses, and it doesn’t take much. Sprinkle them into tofu or chickpea scrambles, soups, and roasted veggies, or add a tiny pinch of each to your smoothies. Eat more HERBS and SPICES to flavor your food.
- Satisfying snacks: graze to your body’s content. (See why grazing is good for you). Nuts Stock up on walnuts, almonds, and hazelnuts. Slightly roast them and make your own nut butter (or purchase a store bought variety). Nuts also round out salads and add texture to our meals.
- Supplements: The three inflammation-balancing ones Dr. Sears uses in his medical practice and those supported by science:
- Omega-3 fish oils, primarily salmon oil from Alaska
- Astaxanthin, the natural anti-inflammatory nutrient that makes salmon pink. We recommend Hawaiian astaxanthin. These science-based supplements are meant to fill in the gaps in the first three S’s: seafood, salads, and smoothies, since few people consistently eat an average of two ounces of wild salmon every day and ten servings (ten fistfuls) of combined fruits and vegetables every day.
- Sneak in Beans: Pinto, garbanzo, black, or kidney—there are literally dozens of different bean varieties to suit any preference. Whether you purchase them in a can or make your own from dried, beans still retain their inflammation-fighting properties. Simmer a hearty bean chili; wrap up a bean and vegetable burrito; or make a dip to dunk raw veggies or schmear onto sandwiches and wraps. “Beans beans the magical fruit the more you eat the longer you live the better you feel”
What do these foods have in common? Antioxidants! Antioxidants are compounds that aid in both the prevention and repair of cell and tissue damage—often caused by inflammation. All plant-based foods tend to be extremely high in these compounds.
Sipping Solution
This Sipping Solution recipe can put your body into inflammation balance quickly and easily! |
| This smoothie recipe is greats it helps to re-program the gut, stabilize blood insulin, satisfy hunger, balance inflammation, reshape taste buds, ease heartburn and is very good for your brain! Dr. Bill’s Healing Smoothie: 8 ounce green vegetable juice or coconut water 12 ounces of coconut milk 2 cups unsweetened organic Greek yogurt 1 Cup frozen blueberries 1 Cup other fruits such as strawberries , Kiwi, or papaya 1 tablespoon ground flaxseed or chia seeds 1 teaspoon cinnamon 1 tablespoon Virgin coconut oil 1 scoop plant based protein powder Mix together in a high power blender. Recipe makes 64 ounces. This smoothie tastes best when it’s fresh and made to order and still has a bubbly milkshake consistency. Sip on this slowly throughout the day then have a healthy dinner at night. Email me for substitutions if you have any food allergies or sensitivities. Great solution for those of us experiencing digestive issues and or an aging digestive system. Enjoy! Have a happy and healthy week! Your Heath and Wellness Coach, Gerryl Krilic |
References
- https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586
https://www.drsearswellnessinstitute.org/blog/healthy-grazing-snacks/