If we started naming diets right now, we could probably write a list so long even Santa would balk.

No carbs. Low carbs. Cookie diets. Grapefruit diets. Vegan diets. Juice cleanses. There are even diets so based on the rummagings of cavemen.

But here’s the thing. (And I’m probably not the first to break it to you.)

• Diets don’t work.
• Restriction and deprivation are a ruse.
• Counting calories is a gilded cage.

And if it’s thigh gaps you seek, you can easily find them in the lush flamingo gardens of South Florida. But do NOT attempt them at home.

So how does one truly, finally – ONCE AND FOR ALL – figure out this food crisis?

It has been the objective of my career to determine this, and I’m happy to say I can offer the answer with absolute certainty: Feed Your Essence.

“Feed Your Essence” is my motto and the guiding principle of my practice. But it’s also something that’s taken me a long time to understand, let alone master.

Let me paint a nutrition Monet for you. 

In a nutshell, a person who feeds her essence is someone who is very in tune with their nutritional needs, from a scientific perspective – but also uses intuitive self-guidance.
The ability to even eat is a true gift. As someone who just came back from Mexico with a parasite and could barely tolerate broth for two weeks, and as a Crohn’s patient who would suffer debilitating pain with the smallest bite of food, know that as I lay on my IV bag waiting to go into a procedure with my mom, we made lists of all of my favorite foods and restaurants I would eat at when I was healthy again.

I worked for two years in the pediatric intensive care unit. I cared for children with trauma, burns, cancer, genetic conditions, you name it. Sometimes, these children can’t eat temporarily or even permanently. We have to feed them through tubes in their noses, their stomach, and sometimes even their veins. TRUST ME, the fact that you can chew, taste, swallow, and digest, is SO incredibly precious

They do not see any food as “bad” or “off-limits”. They are not running scared from every food group. They don’t demonize or glorify any particular category of foods, or feel restricted or hungry in any way.

In fact, they love food.

• Their purse is a veritable fruit farm. #pursepersimmons
• Their office has snacks galore.
• They enjoy their kale and have their Nutella, too.

In other words, they have an extremely healthy relationship with food because have the knowledge, the confidence, and the skill to make great choices for themselves throughout the day and on weekends.

You will find them at happy hour, out with friends, dining in their favorite restaurants, and cooking dinner parties at home, while maintaining optimal weight and optimal health, because no matter where they are, they have strategies and tools to design their meals in a way that satisfies and delights them.

Sound like a unicorn fantasy?

I thought so, too. Growing up, my family lived a typical American lifestyle. Nutrition and diet were not talked about extensively in my home. In fact, most of my family would not be considered the portrayal of optimal vitality.

It wasn’t until graduate school, admittedly, that I started really dialing in my own health and getting serious about the role nutrition and food was going to play in my life.

But I figured it out. I studied the science. I learned the behaviors.

I changed.

So here are three simple tips you can use to find your Shangri-La and make peace with food. 

1. Slow. WAY. Down.

I believe that food is a gift. It literally becomes the essence of your body and spirit. So give it the attention and love it deserves. No matter what you’re eating, slow down to enjoy every bite of it. Notice how it tastes. The textures. The colors. The smells. And most importantly – how it makes your body feel to eat it.

You may even choose to write down your insights. You may notice that dairy makes you feel gassy. Or nut butters feel very satisfying. Without getting really connected to your body, how will you ever make the choices that seem right for you?

2. If you can afford to, see a dietitian.

The science doesn’t lie. Although everyone’s Krebs cycle is exactly the same, the way our bodies are wired – chemically and biologically – is drastically different. Your gender, age, body fat content, medical conditions, medications, body type, and genetics are highly variable and deserve a unique and customized plan for YOUR VERSION of optimal health.

It may seem like a shameless plug for dietitians, but I became a dietitian because I wanted every person to achieve their own personal best health, and I believe that your biological makeup is a very important part of that. Only a medical doctor or dietitian can legally prescribe diet recommendations.

3. Think well-nourished, before thin.

Your number one goal is always to be well nourished. Society right now is hyper-focused on weight. And keeping a healthy BMI is important. I won’t deny that. But what can be equally or even more important is getting all the nutrients your body needs to function properly, like plenty of water, vitamins, enough of each macronutrient, and plenty of antioxidants. By focusing on weight so heavily, we forget that the vitamins, minerals, and nutrients of what we’re eating gives our body so much incredible value. You can be underweight and still considered malnourished. You can be overweight and well nourished.

Plus, when you begin eating in a nutritious manner, slowly enjoying every bite, you will be surprised at how your body becomes satiated, your cravings deteriorate, and you return to a cozy food-harmony that can be a great joy in your life.

Know this:

Food is for nourishment as well as pleasure; we are not PEZ machines

Europe has it right. The most high quality, artisanal ingredients made with care, savored, enjoyed with family and friends in a cozy environment

Fat-free products are not from this planet.

Remember that nutrition at its core is a SCIENCE, not a dogma. I took biochemistry, organic chemistry, a whole class on vitamins, and metabolism. I don’t “believe” in foods, this, or that. I have published peer-reviewed research. There is so much we don’t know yet, but we can empirically hypothesize. It’s important to eat for happiness, yes, but it’s equally as important to eat and ensure you are meeting your nutrition goals, which are highly individualized.

My holiday wish for you is to find the peace within yourself to make peace with food. And by all means, save me a slice of rhubarb pie.

Essentially Yours,

Monica

Food and Fitness. For thousands of years the intricate relationship between diet, health and wellness or disability and disease was well appreciated. But with the explosive societal changes and technological innovations of the recent past that relationship has become fuzzier than last week’s leftovers in the back of the fridge. But since the circle of life eventually brings us full circle, today we stand again at the intersection of both. Yet at this crossroads, within this discussion, the devil lies in the details.

Which is why of course, we begin the particulars of the conversation with a brief appetizer on termites. Not to eat-although of course you can-but to highlight one of Nature’s most robust examples on the determinative and developmental properties of diet. Every termite is born pluripotent. Whether that egg becomes a worker or a soldier; a king or a queen, depends entirely upon the food that the larvae are fed.

It is a gob smacking representation that you are – or will be – what you eat. And it begs the question, “What have we become, with our modern Western diet?”

If we look for the answer we find a plethora of cookbooks ranging from the sublime to the silly, and more diet and health books proffering poor solutions and cures than there are entries in the Materia medica. Add in the myriad and often contradictory counsel found on television and in the media and you are left with mountains of information – and misinformation. A Google search on the word “diet” yields over 482,000,000 results. A similar search on the term “health” yields over 3,410,000,000 results. The only consistent finding is that the majority of these are solutions that are offered without ever identifying the problem.

And the first rule of solving a problem is identifying the problem. That problem is: what is the modern Western diet and why is it killing us?

While almost everyone has a general gist of what the term modern Western diet encompasses, defining it can be a bit trickier. It is a bit like what Justice Potter Stewart had to say about pornography: “I may not be able to define it, but I know it when I see it.” Or in this case when we eat it.

To gain perspective and understand the essence of our current construct of comestibles; a simple glance backwards is enlightening. We can look at the history of food, and the corresponding human experience as being punctuated by two major events.

The first was the agricultural revolution. This marvel transformed us from hunter-gatherers dependent upon what we could find to producers in control of our own food sources. For the first time in human history, and unique within the animal kingdom, people were in command of their own food choices. Such an arrangement obviated the need to follow game and trek to the tune of the wild harvest. This in turn gave birth to permanent settlements, villages and eventually cities and the civilizations that arose from them.

The second milestone was the Industrial Revolution which produced major changes not only to our food but to our food pathways as well. The Industrial Revolution set the stage for the amazing technological and societal advances that we have experienced over the last several centuries; and particularly over the last 50 to 75 years.

But during that time our physiology and our biology has not changed. It remains as it was hundreds of thousands, if not millions of years ago. And those patterns of behavior that allowed us to survive as individuals and as a species became hardwired within us. They persist. However, with the onset of the agricultural revolution they became superfluous.

With the Industrial Revolution and the advent of modern agribusiness and the food industry it became our Achilles’ heel to addiction. It became a vulnerability that opened the door that ushered in so many of the modern disabilities and diseases from which we suffer.

What are these weaknesses?

Salt: According to some experts the need for salt is the origin of all addictive human behaviors. As omnivores (which all our ancestors were) we are hardwired to seek out exogenous sources of salt. Quite simply, because it is necessary for life.

Sugar: Naturally occurring sugars like those found in honey and fruits are a quick source of energy. They are comprised from the simple sugars that fuel our entire body. The ability to seek out and obtain such vital components could spell the difference between existence and extinction.

Fat: Nature’s most concentrated source of energy clocks in at 9 kcal per gram, more than twice that for carbohydrates or proteins. In a Pleistocene world where and when the next meal was an unsure thing; access to fats and the ability to store it for leaner times could determine survival, or not.

The modern food industry has combined these three elements in obscene amounts to satisfy our bliss points and keep us coming back for more and more and more of what we need less and less of. And of course along the way increase their sales and profits; while also yielding a working definition of the modern Western diet: An energy dense, nutrient poor collection of salty, sweet meats and greasy treats.

And along with the fundamental change to our foodstuffs, such industry has made the quantitative assessment of food by the likes of caloric measurement irrelevant. In a day where all chickens were created equal, when every chicken was free range and organic in nature, value could be measured in terms of quantity.

But when the gamut of chicken choices runs from reconstituted and processed nugget like substances to heritage breed, free range and organic breast; quantity becomes much less relevant and important than quality in determining food value. Because of such essential material differences, caloric comparison has become immaterial.

But where is the harm? How is this perfidious potpourri killing us?

Since there is a quantitative limit the amount of food we consume each day, when we consume more of one type of food we generally consume less of another. What we are primarily consuming in the modern Western diet is massive amounts of refined and processed foods built upon layer upon layer of sugar, salt and fat. All at the expense of other necessary and in many cases quite delicious dietary components.

We feel the impact both by direct and indirect effects. The first most obvious direct result is that our diet is completely out of balance. The natural sodium to potassium ratio that exists with less prepackaged and processed food has become totally askew. These highly refined foods, especially ubiquitous sugars and sweeteners have flipped the nutrient and energy balance resulting in a diet that is energy rich but nutrient poor. The amount and types of fats have been altered compared to less prepared alternatives. While our level of carbohydrate consumption remains about what it was at the turn of the twentieth century; we have replaced over 40% of the fiber with refined carbohydrates. The result is that we have become seekers of the next fix; we have lost our ability to taste and appreciate real authentic food. We are the Walking Unfed

The indirect effects, while no less substantial are just beginning to be exposed. It appears that our processed foods may have a huge effect on our gut microbiome; altering it potentially unfavorable ways. Previous studies demonstrate that zero calorie artificial sweeteners indeed have no direct interaction with human cells while passing through the gastrointestinal tract. However, recent evidence has implicated these compounds in changing the quantity and quality of the bacteria that comprise the gut microbiome. Such changes result in effects of inflammatory effects that are associated with the development of such disabilities and diseases as obesity and diabetes. Recent common food additives like the omnipresent emulsifiers polysorbate eighty (P80) and carboxymethylcellulose (CMC) have also been shown to impact the gut microbiome and result in ongoing low level inflammation and in some cases overt colitis.

So now when we return to examine all these so-called solutions we find that they leave us wanting; either for a lasting sustainable diet built on facts, or for simply something that tastes halfway decent. The exclusionary practices proposed will never lead us into epicurean enlightenment. There is no salvation in deprivation. The predominant process of trying to fix our ills by focusing on the quantity and particularly the caloric nature of the food we choose to eat is fundamentally flawed

We must look to the quality of our comestibles as the method to regain the keys, if not for the kingdom, at least to our icebox.

We all do it. We constantly make up excuses as to why we haven’t reached our health and fitness goals.  We are a nation that LOVES to complain about our woes.  We put on a little weight and run to the first person that will console our insecurities and say, “I’ve put on some weight, I need to lose it!” When in reality all we are doing is fishing for a compliment from our loved ones in the hopes that they will say, “oh no, you look great, you don’t need to lose weight.”  Now that you have received that self-sought out validation, you can now go back to the same routine, eating the same old crap that can make you look, but more importantly, FEEL terrible!

We want to complain about things, and some of us actually want to make changes, but we are afraid or don’t know how to actually do something about it!  Well, I’m here to help you begin a journey away from the Standard American Diet and towards healthier cleaner eating.  Let’s take a moment to discuss the Standard American Diet, or what I like to call the SAD diet, because, well, that’s exactly what it is; filled with processed foods and prepackaged meals with ingredient lists that sounds more like a science experiment than  something we should be consuming. A SAD diet filled with added sugars, refined carbohydrates, hydrogenated vegetable oils, Trans fats, and GMO’s (genetically modified organisms).  We are a SAD nation in that we say it’s too hard to eat clean, it’s too expensive to eat clean, we can’t cook, we don’t have time, the list goes on and on; and as a nation our excuses keep growing in direct proportion to our waistlines!  The truth is JUST BECAUSE YOU AREN’T SICK DOESN’T MEAN YOU ARE HEALTHY!!!

Its 2015 people, we have NO EXCUSE! Gone are the days when you have to go to the library and search the endless card catalog by way of the Dewey Decimal System for a healthy nutrition book! We have access to a myriad of information on “how to” just about anything right at our finger tips; access to millions of healthy recipes at the swipe of a button and articles written by nutrition and fitness experts to help educate, guide and keep you motivated along the way. Before we use having access to too much information as an excuse, because yes, things can get a bit overwhelming, I’m here to help simplify clean eating for you.

Now that I’ve called us out on all of our excuses on how to avoid EATING CLEAN, I may have lost of few who would like to stay in that SAD world a bit longer, but those of you who do not, welcome, you are ready to RENOVATE YOUR LIFE. Eating clean can be quite simple if you follow these steps for a healthier, better YOU!!!!

No matter what your nutritional preference is or whatever diet you are following right now you MUST eliminate these four things, no matter what!

1. ELIMINATE ADDED SUGAR: Added Sugar is exactly what it sounds like, sugar added to a product to make it sweeter. This can include but not limited to soft drinks, sports drinks, fruit drinks, and desserts by adding sugars like corn syrup, high fructose corn syrup, fructose, dextrose, and maltose, to name a few. And our current SAD diet is filled to brim with this stuff and we as a nation are addicted to it. With all this sugar in the world, I can’t afford to sugar coat anything any longer. Added sugar is the ABSOLUTE WORST. I’m sick and tired of hearing diets that include “cheat days” or “reward days” if you have been good. Here’s the deal. If you are having a problem with your weight and health due to your overeating of sweets then why in the world would you think it would be OK for you to have the one thing that was causing your downfall in the first place?  That slice of cake turns in to two slices and before you know it you have eaten the entire thing. Then the shame sets in followed by the excuse; healthy eating is too hard. Here’s a thought, do not have the vice that caused your problem in the first place! A “treat” or “cheat” meal, is like giving an alcoholic a shot after being sober for a week; it simply doesn’t make sense! Addiction is addiction. The thing with added sugar is that it when people eat too much sugar; it overloads the liver, which is then forced to turn the sugar into fat. It also causes a chemical response in your brain called the neuropeptide response telling you that you NEED MORE sugar. This is the same response cocaine addicts get when they need another bump of cocaine…..seriously!
2. ELIMINATE REFINED CARBOHYDRATES:  Our SAD diets are full of grains, such as refined flours, instant oatmeal, and processed cereals that have had all the beneficial ingredients/nutrients removed. Refined carbs get broken down into sugars when metabolized creating the same liver and neuropeptide response discussed above. We are supposed to eat for nutrition, that’s right, our food is supposed to provide us nutrients, but how can we get those nutrients if they have been stripped of them beforehand? Refined carbohydrates provide us with energy, but no essential nutrients; we call these empty calories. Our bodies are like a vehicle. Owning a vehicle requires you to take care of your car by using the proper oil and fuel, rotating its tires, checking your fluids, and taking it in for periodic checkups. Much like a car, your bodies will initially continue to run if you neglect it, or fuel it with products disguised as food, but it’s only a matter of time before it breaks down and requires the proper maintenance, which will cost you much more in the long run.
3. ELIMINATE INDUSTRIAL VEGETABLE OILS: This list includes but is not limited to canola oil, corn oil, soybean oil, and cottonseed oil. Much like our refined carbohydrates, these oils are often genetically modified and have been stripped of any nutritional value and are deemed empty calories. Our nation markets these as heart healthy oils that should be incorporated in our daily diets due to having low saturated fat and high polyunsaturated omega-6 fatty acids. Sounds great, right? Wrong! What they neglect to tell you is having too much polyunsaturated fat is detrimental to our health and a major contributor to obesity. Industrial vegetable oils oxidize in heat very easily. So cooking with these oils creates large amounts of oxidized fatty acids that cause inflammation and are known carcinogens (cancer causing agents).
4. ELIMINATE TRANS FAT: Trans fats are made by a chemical process that adds hydrogen to the oils to make them solid at room temperature increasing their shelf life. Trans fat (hydrogenated oils) are unnatural, toxic, harbor no nutritional value, and much like industrial vegetable oils, are linked to inflammation and heart disease.

So now that you know what to cut out of your diet, what should you be eating?  I’m not saying you should follow a restricted diet that is impossible to attain; I’m talking to you fad diets.  I’m not here to tell you to eat Paleo, Gluten Free, Vegetarian, or be on the cookie diet (yes, that was a real thing at it made millions). Clean eating shouldn’t be viewed as a restricted diet; it should be viewed as a lifestyle change. I’m here to provide you with the tools necessary to make that healthy lifestyle shift that you can easily sustain throughout your lifetime.

1. EAT SIMPLE AND COMPLEX CARBOHYDRATES: No, carbs are NOT evil if you stick with clean carbs that will fuel your body!!! Eat carbs in the morning and before and after your workouts to provide you with the most energy and nutrient replenishment.  These clean carbs include complex carbs (slow digesting) to provide you energy and simple carbs (fast digesting) to provide you with quick energy. Complex carbs include but not limited to: baked potatoes, barley, beans, brown rice (steamed), oatmeal (plain), pumpkin, sweet potatoes / yams, squash, quinoa, and wild Rice (steamed). Simple carbs include but not limited to: apples, bananas, any berries (raspberries, strawberries, blackberries), grapefruit, melons, oranges, fat?free yogurt, greek yogurt unsweetened (add fruit to it, don’t but fruit added).
2. EAT PROTEIN: We all need protein to provide our bodies with proper energy, but we don’t all need to eat like bodybuilders. Try to include some form of lean protein with every meal to help limit the insulin spike (sugar spike) of food and burn more calories through to the digestion of the protein itself.  Some great choices are: beans, buffalo, chicken breast (whole or ground), low fat or skim dairy (milk, yogurt, cottage cheese, cheese), eggs (whole, egg whites), lean ground beef, lean ham, Nondairy milk (almond milk, coconut milk, hemp milk), Nuts and nut butters (almond, cashew, peanut), protein powder (casein, whey), seafood (crab, haddock, lobster, salmon, shrimp, swordfish, tuna), steak (top round or top sirloin), and turkey breast (whole or ground). Any nut butters and milks choose the Organic, unsweetened and lower sodium options.
3. EAT FATS: Yes, we NEED to eat Fat to LOSE FAT. Wait, what?!!! Crazy, I know! But not all fats are created equal!  Stick with these healthy nutrient packed fats (includes but not limited to): almond oil, avocados, avocado oil (also great for high heat cooking), coconut oil (great for high heat cooking), fish oil, olive oil, nut and nut butters.
4. EAT VEGETABLES: Load up on lots and lots of veggies! The amazing thing about most vegetables is that they are a guilt free food! Have you ever seen someone OVER indulge on spinach? Aim for 3 cups of vegetables a day (and 1.5-2 cups of fruit)! Focus on eating more vegetables than fruit; you will get abundance and vitamins and nutrients and less sugar.  I myself, hated vegetables years ago and now I prefer, no my body craves, a salad most of the time, and I’m not talking the one smothered in processed cheese and ranch dressing. An easy way to get your vegetables in is to throw them in a blender with some cucumber, lemon, or lime, and maybe a fruit like grapefruit or berries for a delicious smoothie! Vegetables include: asparagus, artichoke, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, leafy greens (collard greens, kale, romaine, spinach, etc), green beans, green peppers, mushrooms, onion, peas, tomato, and zucchini. This is not an exhaustive list, for the most part any vegetable will be acceptable, the darker and leafier the better.

By cutting added sugar, refined carbs, vegetables oils, and trans fat out of your diet and focusing on incorporating lots of lean meats, vegetables, fiber, and fruits you will be on your way to a great Lifestyle Renovation! If you want a specific eating plan check out my nutrition plans on my site thelifestylerenovation.com and use code ‘Calidiet’ for 10% off!  I believe in you, now it’s time for you to believe in yourself!

Yours in health,
Joey Thurman
@JoeyThurmanFit

We all know hydration is important. It’s been drilled into most of us by doctors, coaches and parents for years. Your Mom wants you to drink more water for good skin. Your yoga instructor tells you to hydrate. Your doctor checks your urine color. Even the meteorologist at the local TV station reminds you to drink up when the mercury rises.

We all know staying hydrated is important, yet an estimated 75 percent of the North American population is said to be chronically dehydrated. I’m no exception. I’ve been known to grab a guilty-pleasure ice blended vanilla or diet soda instead of bottled water from time to time. But as a newly appointed Essentia® Water Hydration Specialist, I’ve been reminded of the physiologic importance of hydration.

The body is made up of roughly 80 percent water. It only takes a 1 percent to 2 percent drop in body fluid to experience mild signs of dehydration. Some signs of dehydration include dry mouth, little to no tears when crying; decreased urine or very dark-colored urine; dry, cold skin; and dizziness. Severe dehydration may cause fainting, unconsciousness and can eventually cause death if left untreated. That’s a scary notion. But aside from the all-important “water is life,” what are some of the other reasons for hydrating?

• Good Skin. Drinking water helps increase fluid levels throughout all of your cells – skin included. Our skin has many layers that function as a protective barrier to help prevent fluid loss. Drinking water can’t erase wrinkles or fine lines (sorry), but it can prevent your skin from drying out.  This reduces the appearance of wrinkles, resulting in a healthy glow.
• Bye Bye Bloat. Proper hydration supports ideal pH in the body, balancing the digestive tract and protecting the stomach lining, which in turn reduces bloat. It may feel contradictory to drink more water when you feel bloated, but the opposite is actually true. When we feel bloated, our body is retaining fluid because it is fearful it will not be hydrated enough and in a timely manner. So the opposite happens when we drink less water. We hold on to that much more than if we are purposefully hydrating ourselves, which sends a signal to our body that it’s okay to release the fluid. Through proper hydration, you can help reduce unwanted “belly bloat,” resulting in flatter abs and more comfortable fitting clothes.
• Weight If you’re trying to lose weight or just want to regulate your “calories in, calories out,” staying hydrated is a great place to start. I recommend drinking a big glass of water to start the day, as well as hourly and before each workout. I also advise having a glass of water before each meal and prior to diving into that snack. Many times your body mistakes thirst for hunger. By satiating your thirst, you reduce your chance of overeating or binge eating.
• Improved Athletic Performance. Dehydration compromises the body’s ability to cool itself through sweating during exercise. At a minimum this can reduce your body’s ability to build muscle and cause muscle cramps. On a more serious note, it can lead to heat exhaustion and in extreme cases a potentially life-threatening heat stroke. Today’s health-conscious consumers are pushing themselves to new limits with everything from hot yoga and hybrid workouts (yoga & cycle) to year-round cycling and running. I advise my instructors and students to hydrate before, during and after each workout. I recommend functional, alkaline water because studies like one by the Journal of the International Society of Sports Nutrition found alkaline water slows fluid loss, and results in more energy during workouts and faster recovery of athletes.
• Heart Health. If you’re dehydrated, your blood can get thicker, compromising your heart’s ability to deliver oxygen to your cells and organs. In fact, a pilot study conducted on firefighters found that just 30 minutes of stringent exercise from a mock fire drill led to as much as a 17.2 percent increase in blood viscosity (i.e. thickness and stickiness of blood). Firefighters were used for the study because heart attack, which is often triggered by dehydration, is the leading cause of death among on-duty firefighters. But proper hydration isn’t just for firefighters. Everyone can help improve their health by making smart decisions about what to drink and how often to do so.

These are just a few of the many reasons hydration should be a top priority in any wellness experience. Proper hydration can also help reduce headaches, keep your energy up and your mind clear from fog throughout the day. And we can all use a little more clarity in our lives.

We see it more and more with every passing year.  Inflammatory diseases that occur on every systemic level are hitting many more people than ever before.  Be aware that systemic inflammation is defined as the result of release of pro-inflammatory cytokines from immune-related cells and the chronic activation of the innate immune system¹.  Pro-inflammatory cytokines, to keep it simple, are proteins that aid the immune system and affect the behavior of other cells that might pose a threat to the body.  These cells create an inflammatory response which in the short term isn’t harmful.  In fact, they help heal us.  However, when the body circulates too many cytokines for too long, the body creates a chronic state of inflammation.  Adverse effects of this chronic condition put the body at risk for Alzheimer’s and schizophrenia², depression³ and cancer⁴. To avoid chronic systemic inflammation, it is imperative that one adopts an anti-inflammatory diet so that the risk of such adverse events is significantly reduced.

“Foods that spike the blood sugars quickly, along with trans fatty foods can instigate inflammation. These pro-inflammatory food include grain fed, non organic meat, excess sugar, wheat, corn, soy, dairy, trans fats labeled as hydrogenated or partially hydrogenated oils, found in many processed foods, omega 6 vegetable oils, such as corn oil, safflower and sunflower oils used in most restaurants for frying.  They cause over-production of inflammatory markers in the blood which can lead to joint disease, chronic fatigue, neurological diseases, cancer and atherosclerosis, to name a few.  Your goal is to adopt an anti-inflammatory diet,” says Dr Yvonne Maywether , an age management and functional medicine doctor in Southern California.

So what does an anti-inflammatory diet consist of?

Here is a list of some excellent sources to throw into your daily diet:

• Fish that is high in Omega 3’s: Salmon and sardines are excellent sources of omega 3’s, all of which can lower inflammation caused by arthritis⁵, and decrease the risk of cardiovascular disease⁶. Maywether suggests that everyone supplements with a minimum of 3 grams of fish oil that is well balanced in DHA and EPA.
• Dark leafy vegetables: Spinach, kale and broccoli are vegetables that are rich in disease fighting phytochemicals, and also containing higher concentrations of vitamins and minerals.
• Beets: these brightly colored plants are loaded with anti-oxidants which fights off oxidative stress to the cells, thereby reducing inflammation. Simply couple your beets with a protein (animal source) or healthy fat (nuts, avocado, some oils) to void any high sugar spikes.
• Ginger: laboratory studies have shown anti-inflammatory properties in ginger and has proven to lower inflammation in rheumatoid arthritis patients⁷. It has also shown to lower gut inflammation when taken in a pill form.
• Turmeric: has shown an anti-inflammatory response to the joints.⁸ Maywether stated cur cumin, the phytonutrient found in turmeric decreases inflammation by decreasing the pro-inflammatory cytokine NF-kB, which is a known driver of chronic disease. You can find turmeric in the spice curry, which is used in Indian and Asian cuisines.
• Nuts: almonds in particular, contain high ALA levels which is a form of Omega 3’s, along with fiber, calcium and anti-oxidants, all which aid in fighting off inflammation and any damage from it in the body.
• Green tea: there is some indication that green tea might reduce inflammation. Green tea contains antioxidants such as polyphenols which can neutralize free radicals in the body, reducing and preventing the damage they cause.⁹
• Coconut oil: is high in polyphenols and may reduce bone inflammation when extra virgin. Virgin coconut oil has shown the prevention of lipid peroxidation and increases the antioxidant enzymes in osteoporotic rats. This sheds light on building a treatment option for post-menopausal and post-andropausal osteoporotic individuals.¹⁰
• Water: drink half your weight in ounces of water daily to keep your cells active in transport of harmful toxins out of them regularly. Water also keeps your organs in check, thereby creating a homeostatic state which will keep inflammation in check.
• Fiber: One should consume between 30 and 40 grams of fiber every day. Most people get in less than 20 grams a day, through refined carbohydrates, all pro-inflammatory foods. Instead, consume foods such as berries, dark leafy vegetables, ½ cup of beans, avocado, artichokes, pears, and apples. These foods will lower blood sugars while improving gut health, while lowering serum cholesterol.

The take home message:

Lower your incidences of systemic inflammation through consuming these anti-inflammatory foods on a daily basis, and you will decrease your risk of developing the diseases mentioned above.  Make sure you eat an anti-inflammatory diet on a consistent basis and be mindful of not veering away from these new habits.  As much as you might miss certain foods that cause inflammation, over time your body will adapt to eating optimally.  You will see that you eventually lose your desire to eat the pro-inflammatory foods.  Give it time and you will see your body evolve.  You will even feel the difference of lowering inflammation in your body, perhaps not even realizing your body was inflamed to begin with.

REFERENCES:

• Sattar N, McCarey DW, Capell H, McInnes IB (2003).”Explaining how “high-grade” systemic inflammation accelerates vascular risk in rheumatoid arthritis”. Circulation 108(24): 2957–63
• Dowlati Y, Herrmann N, Swardfager W et al. (2010). “A meta-analysis of cytokines in major depression”. Psychiatry 67(5): 446–57.
• Swardfager W, Lanctôt K, Rothenburg L, Wong A, Cappell J, Herrmann N; Lanctôt; Rothenburg; Wong; Cappell; Herrmann (2010). “A meta-analysis of cytokines in Alzheimer’s disease”. Psychiatry 68 (10): 930–41.
• Locksley RM, Killeen N, Lenardo MJ; Killeen; Lenardo (February 2001). “The TNF and TNF receptor superfamilies: integrating mammalian biology”.Cell 104 (4): 487–501.
• Cleland LG, James MJ, Proudman SM.(2003). The role of fish oils in the treatment of rheumatoid arthritis.Drugs.  63(9):845–853.
• DeFilippis AP, Blaha MJ, Jacobson TA.(2010). Omega-3 fatty acids for cardiovascular disease prevention.Current Treatment Options in Cardiovascular Medicine.  12(4):365–380.
• Cameron M, Gagnier JJ, Chrubasik S. (2011). Herbal therapy for treating rheumatoid arthritis. Cochrane Database of Systematic Reviews. (2).
• Funk, JL, Frye, JB, Oyarzo, JN, et al.(2010). Anti-arthritic effects and toxicity of the essential oils of turmeric (Curcuma longa ). Journal of Agricultural and Food Chemistry. 58(2);842–849
• Ahmed S.(2010) Green tea polyphenol epigallocatechin 3-gallate in arthritis: progress and promise. Arthritis Research and Therapy, 12(2):208.
• Intahphuak, P. Khonsung, and A. Panthong(2010). Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil.Pharmaceutical Biology, 48(2), 151–157.

Turmeric (Curcuma longa, Curcuma domestica, curcumin, jiang huang).

Turmeric, sometimes referenced as “India’s Saffron” is the spice that gives curry its rich yellow hue and is one of the best spices you can use as a natural anti-inflammatory and antioxidant. Antioxidants are important because they help prevent damage from free radicals.  It’s a staple in Indian Ayurveda, which means “knowledge of life”, medicine and Chinese medicine. Turmeric has been in use for thousands of years and is sought after as one of nature’s most amazing healers.

Turmeric, a good source of iron and manganese, has many claims to fame including helping with cancer prevention, help with brain function, cleansing of the blood, lowering risk of heart disease, help with Alzheimer’s disease, arthritis, depression, kidney stones, infections, chronic disease, allergies, IBS, and liver function. Many established treatment centers (like Sloan Kettering) are helping their patients look at all treatment options that now include clinical studies for natural options when deciding on treatment plans.

A great, easy (and delicious) way to incorporate Turmeric into your everyday diet is incorporating it in the kitchen. You can make amazing recipes with turmeric, whether it be curries or salad dressings or adding fresh turmeric to smoothies. Also, you can find turmeric in a tea version or supplements for daily use. Tumeric is known to be a great overall health addition to your diet, but it’s always wise to check with your doctor to let them you know if you will be adding this supplement to your daily or weekly routine. If you are already taking medication like blood thinners or acid reducers, you have to make sure Turmeric will be a good addition to your diet. A good NMD can help determine the correct daily dosage.

Keep In Mind: Tumeric can stain your fingertips when using, so might be best to use gloves when working with it!

You can most likely find fresh Tumeric at your local whole foods, Indian or Asian grocery stores. Dried turmeric is pretty easy to find in the spice section at your local grocery store. It’s best to buy organic when you can.

Although I have loved spending a lot of time in Los Angeles to shoot a TV pilot or touring America for media appearances, my success started in Germany which is known to be the country of brats, beer, the Oktoberfest and pork chops. If you think about it that way it is even more impressive that I’ve sold 750,000 vegan cookbooks there in the last two years. That certainly affected the German food culture.

My book “Vegan for fit” was a number one Amazon bestseller and lots of Germans got inspired to try out my 30 Day Challenge to lose weight effectively without feeling hungry. It had a tremendous effect on vegan options at restaurants as many of them started to put vegan items onto the menus!

But for all of those accomplishments, I love coming to Los Angeles, my favorite city in the United States, where it is far less difficult to eat healthy, fresh and vegan. I love to shop for my groceries at Whole Foods or the local farmers market — you can certainly taste the california sun! Whole Foods specifically is heaven to me. I do not take it for granted – we have nothing like it back in Berlin.

I also love to check out new vegan restaurants and hotspot like Cafe Gratitude, Gracias Madre, Seeds and so much more. Unlike Germany, Los Angeles plays host to an abundance of opportunities to get vegan milkshakes, burger, kale salads and vegan sushi! Don’t get me wrong, there are organic grocery shops in Germany, lots of them, but unlike Whole Foods, 99 percent of them do not offer a wide variety of foods and certainly not warm dishes to eat right on spot. And I love that about wholefoods. To me it feels like a Vegan paradise! There is a saying that every chef is only as good as his ingredients are and you can get quality ingredients in Los Angeles almost everywhere!

If you practice a healthy, vegetarian or vegan lifestlye and want to spend some time in Germany, make sure to check out google maps and use keywords such as “vegan restaurant,” “falafel,” “imbiss” (meaning “snackbar” in German) to find something to eat. Berlin has become the capital of vegan foods in Europe and Mediterranean restaurants especially offer a lot of vegan foods like tabouleh, falafel, hummus and grape leaves. If you visit the capital, you have to check out Lamanoverde, which is the most renowned vegan restaurant in Germany right now. They offer lots of raw dishes as well.

There are vegan places everywhere but my second home makes it much easier. I love SoCal! All you Los Angeles readers out there remember to appreciate how good you have it. At least that’s what I do everytime I come here.