Now that we have covered many aspects of the diet that contribute to systemic inflammation, here are some tips to begin to apply it to your daily life. Please remember eating to decrease systemic inflammation is not a diet, but a lifestyle change.
First, try to have 3 balanced meals every day. When we say balanced that means having some high quality protein, fat, and carbohydrates in each meal. This includes a good palm sized serving of protein, (fish, eggs, beef, chicken, etc.), filling up your plate around that protein with veggies and possibly some fruits (veggies are the more important factor though), and last to include some good healthy fats like a couple tablespoons of olive oil, coconut oil, or ghee, a handful of almonds, or half an avocado (these fats can be included in the cooking of your food). Don’t be afraid to try something different and replace any vegetable oil for cooking with olive oil, ghee, or coconut oil. Some great resources for delicious recipes can be found just by Googling “Paleo recipes”(one of my favorite resources is http://nomnompaleo.com/recipeindex ) .
Second, make sure to read all ingredients in the items that you purchase. Many minimally processed foods contain additives and preservatives that have been linked to chronic diseases and cancer. Some of the worst include MSG, sulfites, and carrageenan. All three have been linked to increasing systemic inflammation in the body and even neurotoxic effects!
Last, try to have fun with changing the way you eat. Take the time to actually sit and enjoy your food even if it is for only a 15 minute break. Try to eat while not watching TV or being distracted by something else. A recent study showed that on average, consuming food while distracted, like watching TV, increased the amount of food eaten by 10%. What is more notable is that eating with distractions increased what study subjects ate at the subsequent meal by more than 25%.
I challenge you to mark off 30 days on your calendar and commit to changing your eating habits during those 30 days. You will be amazed at how great you will feel at the end! Also, if you are interested in exploring further how you can decrease systemic inflammation, feel better, and have a better guide for this lifestyle change check out http://whole9life.com/itstartswithfood/ and order this book!
Next week we will be moving on to new topics but if you have any questions about this or any other topic please visit or call us at 843-654-9330.