A good exercise routine is the first step in getting healthier and feeling good. To improve the benefits of a good exercise routine it is also key to incorporate a good nutrition plan. Whether you want to lose body fat and weight, gain muscle, or just maintain your weight and get healthier it is important to come up with an attainable healthy nutrition plan. Sometimes all it takes to make a healthy lifestyle change comes down to picking cleaner, healthier foods, watching portion sizes and paying attention to how your body responds.
 What is Inflammation?
Inflammation is a natural response of the immune system. This response is intended to fight toxic compounds, pathogens, and damaged cells. It affects the health and functioning of everything from tissues to organs, including the brain. When this happens, the immune system stimulates the production of cells, such as white blood cells, and proteins to help eliminate the threat posed to the body’s natural process and balance, often referred to as homeostasis. These cells will help to reduce the risk of an outside invader or help to repair any damaged tissue. The process begins with chemical mediators called cytokines. These act as signals to recruit other parts of the immune system to come help with the healing that is needed.
How do I Reduce Inflammation?
​Well, besides avoiding getting stung by a bee, to combat chronic inflammation, you may want to try a Mediterranean-style diet. The Mediterranean-style diet includes many anti-inflammatory foods such as:
- Good fats: avocado, coconut oil, Omega-3
- ​Fruits: blueberries, strawberries, goji berries, raspberries, cherries.
- Â Nuts and seeds: pecans, hemp seeds, almonds, chia seeds.
- ​Whole grains: brown pasta and rice, whole oats, whole grain bread
- ​ Vegetables: artichokes, leafy greens like spinach and kale.
- ​Beans: chickpeas, lentils, soybeans, peas, kidney beans.
- ​ Herbs and spices: turmeric, garlic and cinnamon
- ​Dark chocolate: it’s high in antioxidants.
- ​ Water: Staying hydrated is crucial to flushing out toxins and irritants from the body.
Addition by Subtraction.Â
Before patting ourselves on the back for implementing anti-inflammatories into our diets, we also need to watch out for foods that can pull an "Uno-reverse card" on us and potentially induce inflammation. These foods include:
- ​Processed sugar. Generally, anything that ends with "-ose": Fructose, glucose, sucralose.
- ​Saturated fats. Predominantly animal sources found in cheese.
- ​Processed meat. Hot dogs and burgers and processed ham.
- ​Trans fats. The Harvard School of Public Health highlighted trans fats.
- ​Refined carbohydrates. Scientific American suggested that refined carbs may be worse
- ​Sugar-free alternatives. Maltodextrin, acesulfame K, sucralose, and other 'sugar-free.
- ​Alcohol. Used in moderation, no problem.
Thank you for taking the time to review our nutrition information. Please note that this is only a brief overview of our nutrition plan. When you make a purchase, you will receive an extended nutrition plan that provides more detailed information and guidance to support your health and wellness goals. Additionally, if you need more personalized assistance, we will offer 1:1 nutrition guidance to help you achieve your desired outcomes. We appreciate your interest in our programs and look forward to supporting you on your wellness journey.
