At Exquisite Reflections, we are here to help you look your best on your special day. You may have heard, “We are what we eat.” We would like to offer the following guidelines to help you to not only lose a few pounds and inches before your wedding, but make your skin glow and give you a sense of vitality. It is our hope that you will carry these suggestions onward in the years ahead.
The Anti-Inflammatory Diet
Most people don’t think of inflammation as a catalyst for making food choices, but perhaps it should be. Inflammation is how our immune system responds to injury, such as when an infected cut swells up and gets red. Nonetheless, this example is short term because once healing takes place, the inflammation disappears. But chronic systemic inflammation is linked to symptoms and illnesses such as joint pain, migraine headaches, Alzheimer’s disease, heart disease and high blood pressure. For people afflicted with these ailments, dietary choices can go a long way to help reduce suffering.
A diet rich in healthful foods can prevent or reduce the effects of inflammation. Based on the nutrients you consume, inflammatory and anti-inflammatory chemicals called prostaglandins are created in your body and affect its inflammatory response. Consuming foods rich in omega-3 fatty acids and antioxidants helps your body to produce more anti-inflammatory prostaglandins.
Many of the guidelines for an anti-inflammatory diet are the same as those for any well-balanced diet; they are easy to adapt to meals the whole family will enjoy. However, those people focusing on the anti-inflammatory nature of these guidelines will also want to avoid foods such as refined sugar and white flour, red meat and highly processed foods. These are pro-inflammation and can jeopardize the success of an anti-inflammatory diet.
The key ingredients of an anti-inflammatory diet include:
* Remember, to "Taste the Rainbow"! No, I don't mean go out and get some of that candy that everybody 'loves'. I mean, you want to taste things with COLOR, things with bright and vibrant hues!! As women, we are drawn to colorful clothing, accessories and decor, why wouldn't we include this wonderful attribute in our diet? We are drawn to color for a reason, it appeals to our senses because our bodies need the antioxidants, vitamins and minerals that colorful foods have to offer. Remember, almost any food that is "bland" in color will have less nutritional value and will more than likely have "empty" calories, i.e. breads, cereals, potatoes, white rice, cheese, etc. Now, I know changing your diet can be difficult, but even introducing new COLOR into your diet and minimizing the COLORLESS is a start and a step in the healthier and more slimmer direction!
Fruits and Vegetables
Eat at least nine one-half cup servings of fruits and vegetables each day. The antioxidants found in green leafy vegetables and colored fruits help prevent free radical oxidation that contributes to inflammation. It’s best to eat these foods raw, as cooking destroys some of their beneficial enzymes and antioxidants.
Healthy Proteins
Cell, muscle and tissue health depend on protein, and the best sources of proteins for an anti-inflammatory diet are omega-3 rich coldwater fish, free-range poultry and plant-based proteins such as beans, nuts and grains. Red meat contains pro-inflammatory arachidonic acid, and thus, should be consumed in moderation. Poaching and stewing methods are healthier ways to cook meat than frying and barbecuing, and replacing meat or fish with peanut butter or hummus once in a while creates a healthy change of pace.
Fabulous Fats
The fats found in olive oil, pumpkin and flax seeds, walnuts, almonds and macadamia nuts are sources of essential fatty acids that have anti-inflammatory properties. Avoid saturated and trans fats, as well as cottonseed, corn, peanut and soy oils, which contain omega-6 fatty acids that can compromise the beneficial effects of the omega-3 fatty acids.
Super Greens
In today’s fast paced world, we often substitute health for convenience. By picking processed or ‘fast’ foods over natural, more nourishing choices, we create an acidic internal environment more prone to outward signs of inflammation. ‘Super greens’ formulas like Greens by It Works can help reduce acidity and restore internal equilibrium by supplementing the essential vitamins and minerals normally drawn from fruits and vegetables.
Water
Water is necessary and will help while detoxing. One half ounce per pound of body weight is recommended. Ex: If you weigh 150 pounds, drink 75 ounces while detoxing.
Avoid High Fructose Corn Syrup
High fructose corn syrup found in sodas and processed foods have been shown to cause the more dangerous fat gain around internal organs and belly fat that increases the risk of heart disease and Diabetes. Use It Works Applicators every three to seven days to detox and shrink fat cells which will help in inch loss.
You can Find and Order the Applicators and Greens on our website: www.exquisitereflections.info
We wish you health and happiness in the days and years ahead.
Emily Olson, RN
Lauren Olson, PA-C
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