Anti-Inflammatory, alkalizing foods, GF, low sugar
barbarab202
Posts: 3
Hi Everyone -
I'm new here and feel like I really need to focus on eating healthy. I work a stressful job and for the last three years took care of a very ill family member, so most of my meals where what I could quickly grab as I was running from one place to the next. A couple of years ago I started fainting randomly, saw a doctor, was referred to neurologists, a headache clinic, had CT scans, and all came back fine. They're stumped and all they can think of is that this is chronic stress. I started taking up yoga and cutting back on diet Coke (my morning caffeine fix as I don't drink coffee), which have helped. I've also gone for craniosacral massages, and just in the past month started running (and ran my first 5k race yesterday). I try to get out to the mountains every Saturday, whether for a full day hike, scramble, XC skiing, or something else (always active). I've focused on getting more sleep, going to bed at 10:30 - 11:00 every day and getting up at 7:00. All of those are making me see small, gradual improvements, but the food I really need to focus on.
Last year I started seeing an integrative physician. I had blood work done, saliva tests done, and due to my family history of cancer, suggested the following for a meal plan for myself:
- Eat anti-inflammatory foods
- Eat alkalizing foods (and lots of lemon water)
- Eat very small amounts of sugars (I am apparently pre-pre-diabetic, so the stage before pre-diabetes)
- Eat protein with every meal
- Don't eat dairy (except for eggs)
- Don't eat gluten
- Take supplements (B-vitamins, Vitamins D & A [as I am defiicient in both), EPA-DHA, iodine, multi-minerals, antioxidant, and probiotic).
As someone who isn't good in the kitchen, I'm feeling overwhelmed by this. I want to eat healthy, but I don't have an hour or two to devote to finding the right foods each day. So, in the small chance that I may get lucky, is anyone aware of some 'diet' or list of foods that would meet those requirements noted above? I feel like I can put meals together if I just knew which foods are ok (without researching every single food to see if it meets all these criteria).
Thank you,
Barbara
I'm new here and feel like I really need to focus on eating healthy. I work a stressful job and for the last three years took care of a very ill family member, so most of my meals where what I could quickly grab as I was running from one place to the next. A couple of years ago I started fainting randomly, saw a doctor, was referred to neurologists, a headache clinic, had CT scans, and all came back fine. They're stumped and all they can think of is that this is chronic stress. I started taking up yoga and cutting back on diet Coke (my morning caffeine fix as I don't drink coffee), which have helped. I've also gone for craniosacral massages, and just in the past month started running (and ran my first 5k race yesterday). I try to get out to the mountains every Saturday, whether for a full day hike, scramble, XC skiing, or something else (always active). I've focused on getting more sleep, going to bed at 10:30 - 11:00 every day and getting up at 7:00. All of those are making me see small, gradual improvements, but the food I really need to focus on.
Last year I started seeing an integrative physician. I had blood work done, saliva tests done, and due to my family history of cancer, suggested the following for a meal plan for myself:
- Eat anti-inflammatory foods
- Eat alkalizing foods (and lots of lemon water)
- Eat very small amounts of sugars (I am apparently pre-pre-diabetic, so the stage before pre-diabetes)
- Eat protein with every meal
- Don't eat dairy (except for eggs)
- Don't eat gluten
- Take supplements (B-vitamins, Vitamins D & A [as I am defiicient in both), EPA-DHA, iodine, multi-minerals, antioxidant, and probiotic).
As someone who isn't good in the kitchen, I'm feeling overwhelmed by this. I want to eat healthy, but I don't have an hour or two to devote to finding the right foods each day. So, in the small chance that I may get lucky, is anyone aware of some 'diet' or list of foods that would meet those requirements noted above? I feel like I can put meals together if I just knew which foods are ok (without researching every single food to see if it meets all these criteria).
Thank you,
Barbara
0
Replies
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All the anti-inflammatory, alkaline, non gluten diets are broscience unless you actually have an allergic reaction to any of those foods.
Really by just changing your diet to nutrient dense foods (instead of using supplements) and staying within calorie control should change a lot. As it sounds you're just setting yourself up for more stress if you're not good in the kitchen and trying to conform to the diet being "prescribed".
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Check out the website nutritiondata.com. It has a database very similar to MFP's and it will tell you everything you could possibly want to know about a food, from its alkalinity to its location on the inflammatory scale. It will take a bit of time to do some research but once you find foods you know will work, you can build yourself a new pantry. Also, you can do a Google search and you'll find lots of lists of anti-inflammatory foods. People who suffer from gout typically have to eat a more anti-inflammatory diet to help their mobility, so the information is plentiful!
For gluten free, the easiest and least stressful way to do that is to cut out bread, cereal, pasta, etc. Quinoa, oats, and lentils are all gluten free and relatively grain-like.
I hope that helps! Definitely don't take it too seriously, you won't live and die by these recommendations unless you have a diagnosed allergy or other issue with these food groups. Generally following the guidelines will help you feel better though, the idea is less stress, not more!0 -
The biggest problem I see with this whole thing is the "alkalizing" foods. If you have even a basic understanding of the human anatomy and physiology you know that no matter how much acidic or caustic food you put in your body, (unless you are a diabetic or have another serious medical condition) you cannot ever change your blood pH. It is nearly impossible.
You can drink all the lemon water and high pH water you want and it will do nothing but drain your wallet.
Oh and yes I drink water with lemon in it a ton of the time. I love it but for the flavor nothing else.0 -
Vegetables
Sprouts
Beets
Bell peppers
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Garlic
Green beans
Kale
Lettuce greens
Mushrooms
Mustard greens
Onions
Parsnips
Peas
Pumpkin
Spinach
Squash
Sweet potatoes
Tomatoes
Zucchini
Fruits
Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cherries
Cranberries
Dates
Grapefruit
Grapes
Honeydew
Kiwi
Lemons
Limes
Mango
Nectarines
Oranges
Papaya
Peaches
Pineapples
Plums
Pomegranates
Prunes
Raisins
Raspberries
Strawberries
Grains
Brown rice
Dried beans/peas
Millet
Oats
Quinoa
Spelt
Protein
Beef
Chicken
Cod
Egg whites
Eggs
Halibut
Lamb
Salmon
Sardines
Swai
Tilapia
Tuna
Venison
Dairy
Almond milk
Greek yogurt
Cottage cheese
Fats
Almond butter
Almonds
Avacados
Cashews
Coconut oil
Flaxseed
Natural peanut butter
Olive oil
Olives
Pumpkin seeds
Sunflower seeds
Sesame seeds
Walnuts
All herbs and spices except salt
Natural sweeteners
Stevia
100% honey
Raw honey
Liquids
Water
Black coffee
Tea, herbal/green0 -
The biggest problem I see with this whole thing is the "alkalizing" foods. If you have even a basic understanding of the human anatomy and physiology you know that no matter how much acidic or caustic food you put in your body, (unless you are a diabetic or have another serious medical condition) you cannot ever change your blood pH. It is nearly impossible.
You can drink all the lemon water and high pH water you want and it will do nothing but drain your wallet.
Oh and yes I drink water with lemon in it a ton of the time. I love it but for the flavor nothing else.
^^^^ this. the 'acidic body' stuff that health magazines spit is bull.0 -
- Don't eat dairy (except for eggs)
Ummm.....I could be wrong but I'm about 99% sure eggs do not come out of a cow.0 -
The biggest problem I see with this whole thing is the "alkalizing" foods. If you have even a basic understanding of the human anatomy and physiology you know that no matter how much acidic or caustic food you put in your body, (unless you are a diabetic or have another serious medical condition) you cannot ever change your blood pH. It is nearly impossible.
You can drink all the lemon water and high pH water you want and it will do nothing but drain your wallet.
Oh and yes I drink water with lemon in it a ton of the time. I love it but for the flavor nothing else.
^^^^ this. the 'acidic body' stuff that health magazines spit is bull.
Seriously. Acidemia only happens in rare and extreme cases. It is 'incompatible with life'. If lemons lowered your blood pH, we would all be in serious trouble. Or dead. We would all be dead from eating lemons.0 -
- Don't eat dairy (except for eggs)
Ummm.....I could be wrong but I'm about 99% sure eggs do not come out of a cow.
LOL. Good catch.0 -
- Eat alkalizing foods (and lots of lemon water)
Sounds extremely counter productive combining opposites (alkaline and acid).0 -
Try your local grocery store and Whole Foods. They will both have loads of GF foods for you to select from. It's trial and error in terms of finding what suits your taste buds, but if you keep the receipt you can always return it. Good luck!0
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Wow, lots of comments, thank you.
ninerbuff - I understand not everyone buys into the anti-inflammatory eating, etc., however, when I stuck with very specific foods for a couple of weeks, I felt way better. I could be reacting to something, but we don't know what yet. Hence the start with cutting out a lot of the stuff, and then would add things back in one by one. But yes, I have been focusing on eating more veggies and fruit, as well as shopping around the perimeter of the grocery stores to cut out a lot of the fat and processed foods.
dynamitegalxo - Wow, that nutritiondata website has a lot of info! I especially like the info on inflammation factor. Thank you, I'll need a lot more time to go through it.
Hezzietiger - Thank you for that list as well. I'll be checking those foods out on the nutritiondata website for sure, and see where the foods that I like and regularly buy rank.
As for where eggs come from, LOL, good catch indeed. Correction: they come from the easier bunnies. But seriously, I have no idea where I got the eggs = dairy from. Maybe mixed it up with vegetarian, vegan, etc.0 -
- Eat alkalizing foods (and lots of lemon water)
Sounds extremely counter productive combining opposites (alkaline and acid).
Actually, it is not counter productive. While lemon is acidic in its natural form, once consumed it is alkalizing.0 -
ignore me, commenting for future reference.0
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Great info as a reference for me!0
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bump0
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One of the PP put up a great list already! And from personal experience--I can attest to certain foods having an inflammatory response on the body! There are certain foods that--if I eat--the lymph nodes on my neck become enlarged and painful. It is primarily from a few processed foods, and in particular aspartame. So Identifying your sensitivities to foods is far from "broscience" as one person put it.
I also wanted to add that I stopped taking NSAIDS in favor of taking tart cherry capsules--which are an anti inflammatory. I find that they are very effective for all types of pain. I also take Quercetin if I find that I have eaten something that is causing an inflammatory response. It also acts as an antihistamine. Great if foods affect your sinuses too!
I commend you on your approach and your attitude in dealing with it!0 -
bump for future reference0
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Honestly I don't buy into it because there's no peer reviewed clinical studies that show eating this way lowers inflammation in the body. If there are peer reviewed studies (for general population and not one pertaining to RA or MS), then please link them so I can check them out. Just eating more whole nutrient dense food is a step in a better direction and shouldn't stress you out more.ninerbuff - I understand not everyone buys into the anti-inflammatory eating, etc., however, when I stuck with very specific foods for a couple of weeks, I felt way better. I could be reacting to something, but we don't know what yet. Hence the start with cutting out a lot of the stuff, and then would add things back in one by one. But yes, I have been focusing on eating more veggies and fruit, as well as shopping around the perimeter of the grocery stores to cut out a lot of the fat and processed foods.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I'm sorry that's rubbish lemon has a Ph of around 3 which is very acid (in fact similar to that of soda). It's not going to miraculously make your blood alkaline.
- Eat alkalizing foods (and lots of lemon water)
Sounds extremely counter productive combining opposites (alkaline and acid).
Actually, it is not counter productive. While lemon is acidic in its natural form, once consumed it is alkalizing.
http://blog.easy-immune-health.com/food-and-nutrition/alkalinize-or-die-really/0 -
Hi OP
Sounds like you have had a very stressful couple of years, and embracing a new healthy life style with diet, exercise and more sleep will do you the world of good. If you are prone to stress though you may be best just focusing on eating well, without excluding food groups. Putting so many limitations on your diet will only cause you more stress as it already seems to be doing.
I'm not going to wade in on the whole "foods with anti-inflammatory properties" arguement because although I'm dubious I've not read any studies on it. I do, however, know a lot about the body's mechanisim for controlling pH. So can I ask you what your integrated physician means when they advise you to eat "alkalising foods" what are they hoping to achieve?0 -
One of the PP put up a great list already! And from personal experience--I can attest to certain foods having an inflammatory response on the body! There are certain foods that--if I eat--the lymph nodes on my neck become enlarged and painful. It is primarily from a few processed foods, and in particular aspartame. So Identifying your sensitivities to foods is far from "broscience" as one person put it.
I also wanted to add that I stopped taking NSAIDS in favor of taking tart cherry capsules--which are an anti inflammatory. I find that they are very effective for all types of pain. I also take Quercetin if I find that I have eaten something that is causing an inflammatory response. It also acts as an antihistamine. Great if foods affect your sinuses too!
I commend you on your approach and your attitude in dealing with it!
I'm interested in the Quercetin as husband and I have sinus issues. Anyone else know anything about it or tried it?0 -
The pH of lemon is low as it has a lot of citrate but the potassium content will tend to increase the pH of urine as it is an alkali.0
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The pH of lemon is low as it has a lot of citrate but the potassium content will tend to increase the pH of urine as it is an alkali.
Is that what they are on about with alkalising diets, urinary pH? Unless your prone to renal stones why bother?0 -
monk fruitNatural sweeteners:
Stevia
... Is 80% sugar and 20% water. Why not list cane sugar? much more natural than the stevia tablets you get in the supermarket.100% honey
Raw honey0 -
The pH of lemon is low as it has a lot of citrate but the potassium content will tend to increase the pH of urine as it is an alkali.
Is that what they are on about with alkalising diets, urinary pH? Unless your prone to renal stones why bother?
I believe so, the intake of alkaline ions like Na, K etc. In some processes the "natural alkalinity" of the raw material is a measure of these things, even when the pH is acid.
So in the bodies acid / base balance I think the idea is that a higher intake of basic ions may shift the cellular pH or the urine / saliva in an alkaline direction. Salive and urine pH are the things "they" would point to, not blood or stomach pH.0 -
Quinoa, oats, and lentils are all gluten free and relatively grain-like.
Nope, oats do contain gluten. Precisely, oats contain avenin, which is one of a group of proteins called prolamines, commonly known as 'gluten'.0 -
If you're pre-pre diabetic then guess what? You're not diabetic in any sense of the word, just focus on eating within your calorie goals and you will lose weight and get out of that range...0
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- Don't eat dairy (except for eggs)
Ummm.....I could be wrong but I'm about 99% sure eggs do not come out of a cow.
I think we need more data and real life test before we can definitively call this one.0 -
heh- Don't eat dairy (except for eggs)
Ummm.....I could be wrong but I'm about 99% sure eggs do not come out of a cow.
I think we need more data and real life test before we can definitively call this one.0 -
Sounds good, easy enough to follow. Alkalizing foods are so much better and heathier for you than donuts, soda, cakes, cookies, etc. Just look up alkalizing foods and you get a lot of info on it with a lot of choices with fruits and veg's. It just sounds like good and healthy eating. Good luck!0
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