The Science behind inflammation - Part I

There is so much information about inflammation and what it does to our body so I'm going to try to narrow the information down a bit.

Quinoa with kale, zucchini, pepper, tomatoes, feta and so much more!

Ahhhh granola - my life is changed forever!

What on earth are Chia Seeds?

I have a confession......I have always been a little afraid of chia pets.  You know....the fuzzy little terracota pots that grow hair in the shape of Bart Simpson, Elvis or Obama.  I have just learned that chia seeds are actually edible and super nutritious.    They have been deemed the "new SuperFood".  I actually went to Whole Foods today with a friend and the Chia seeds were invading the store - I think they have become so popular from Dr. Oz.

Salmon - Good for your skin, joints, thyroid and brain!

Kale Chips - full of isothiocyanates (how do you say that?)

I think I have found a new love in Kale!  Kale is widely regarded as one of the world's most powerful superfoods. These vegetables are known for their richness in anti-oxidants and sulfur containing phytonutrients.

Tumeric! Oven Roasted Cauliflower and Indian chicken recipe

What can I or cannot eat?

Now before I am "Debbie-Downer" and tell you what you cannot eat, let me tell you what you can eat.  Plus, it's all about balance and moderation.  Here are the list of foods that help fight inflammation or cancer.  (This is a basic list of foods to eat or not to eat but I'll go into more detail on future postings.)

Fats and oils - Oils high in omega 3 fatty acids such as oil oil or walnut oil.  Avocados and nuts are also good sources of fats.

Fruit and Vegetables - Think COLOR!  Choose bright colored vegetables or fruits.  Onions, garlics, peppers, broccoli, cauliflower are just a few vegetables.

Grains - Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati, or brown rice, or rye

Protein sources - Lean fish such as salmon are excellent for omega 3 fatty acids.   Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly: split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki and azuki beans.

Foods to avoid
Vegetable or canola oil - high in Omega 6 which can aid in fat production.  Avoid all margarine or butter.

Refined flours - aka white flour!  Anything white - white rice...white flour....white bread....white pastries.....donuts.....crossaints.....basically the good ole bread that we all love.  Cereals are a HUGE culprit for refined flours and sugars and should be avoided.

SUGARS!!!!  This is my weakness but excess refined sugars can cause a spike in insulin in your body leading to inflammation.  Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes.

Trans fat - found in MANY processed foods or cereals.  Even some "diet foods" have trans fat hidden in them.  The most feared ingredient should be PARTIALLY HYDROGENATED OIL.

Red meat / processed meat / sausage - Researchers at the University of California found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. And low-grade simmering inflammation that won’t go away has been linked to cancer and heart disease.

What is the big deal with inflammation anyways?

We all know that inflammation is a natural part of life.  When you cut your finger the natural process of healing is for a scar to form due to inflammatory changes.  Inflammation is a natural part of the healing process and brings important immune factors to the site of injury.  But when inflammation persists or becomes chronic, it can be the root of many diseases.  Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well.  The link between arthritis and inflammation is well known. But newer research is confirming a definite connection between chronic inflammation and both physical and neurological diseases including: Diabetes, digestive disorders, chronic fatigue, Alzheimer's disease, asthma, psoriasis, heart disease, thyroid disease and many others.  Chronic inflammation generates a constant supply of free radicals that overwhelm our anti-oxidant defenses and damage DNA, aging us and causing disease of every description.  There is ongoing research of the importance of an anti-inflammatory diet in prevention or treating cancer as cancer increases as DNA is damaged.  DNA can be damaged through chronic inflammation so can an anti-inflammatory diet really protect DNA?  AGEs (advanced glycation end products)  are produced when a protein reacts with sugar, resulting in damaged, cross-linked proteins. As the body tries to protect you by breaking these AGEs apart, immune cells secrete large amounts of inflammatory chemicals. Many of the diseases that we think of as part of aging are actually caused by this process. Depending on where the AGEs occur, the result can be arthritis, cancer, heart disease, cataracts, memory loss, wrinkled skin or diabetes complications, to name a few.


Working in healthcare and seeing so many patients suffering from chronic fatigue, diseases and cancer, I have always been a huge proponent of diet and exercise.  I have been researching more on the anti-inflammatory lifestyle and this is my journey to learn more.

What is this about?

So I have just turned 31 and I think a lightbulb went off in my head.  I have been thinking about my life and taking better care of my body.  I now eat Fiber One cereal instead of Lucky Charms and have bought my first anti-wrinkle cream.  I have been researching the "anti-inflammatory foods" and have been curious to try an anti-inflammatory diet.  No I'm not a crazy person who is only going to eat brussel sprouts and tofu, but I am a tree-hugger-grow-my-own-garden-make-my-own-washing-detergent type of person.  This site is dedicated to my journey into the anti-inflammatory lifestyle.  I work in healthcare and see the effects of inflammation daily in my patients and always stress to them to live a healthy lifestyle, but I am trying this out to see if it actually works.  It is not a "diet" but a new lifestyle that I am going to try for 21 days.  I have read that this lifestyle will increase energy and help prevent diseases and cancer. 
So here I go - oh good gracious - that means I can't eat my Walgreens Brand Moosetracks ice cream or crossaints for a while.  I'm going to give it a try and let you know how it goes.