1. Understand that “Food is medicine”…
…that the things we put in our bodies can have such profound effects on us. It’s not just medication…everything that we put in our body is going to send messages to it.
2. Address MICROnutrient deficiencies:
Looking at which micronutrients you may be deficient in. Often you can address this by eating a nutrient-dense diet (I’ll break down specific weekly food planning strategies to “get in” most all of your micronutrients)…
Plus, most people will need to add in a few supplements as well (especially something like retinol Vitamin A, which is readily absorbable in liver foods…which most people don’t regularly eat)…I'm going to share some very simple strategies here…
And some people need to add in digestive helpers to make sure that they’re getting the nutrients from their food.
3. Address MACROnutrient deficiencies:
Some people are deficient in Carbs, Protein and/or Fat...(sometimes from long-term deficiency of digestive helpers…and some people didn’t feel good after eating protein or fat—but often it’s because we’re deficient in digestive helpers).
And also we get a lot of “nutrition education” from advertising, and we see a lot of ads or even “health food” grocery stores full of pre-made and sugar-rich foods...which many of these pre-made foods are actually not very good for us…many of these things are promoted on television & sold next to truly health-giving & energizing Whole Foods, giving them a “halo effect” of goodness that they don’t actually deserve.
In my program, I'm going to help you strategically plan your daily Macronutrients, based on Perfect Health Diet recommendations & a fabulous Daily Protein, Good Fats & Safe Carb-Cycling strategy too…so that you can burn fat and feel GOOD.
4. Optimize your Digestion:
In an upcoming blog post, I’ll share some simple Digestion Helper tests you can do, and ways to support your digestion as well, to make sure you’re able to better digest your macronutrients (protein, fat and carbs) and get the micronutrients you need from your food, too.
5. Combat Blood sugar swings:
You can help address *blood sugar swings* with proper nutrition, food choices and food timing, too…
This can go a long way in helping to resolve inflammation in your body..and feeling energized, too!
6. Do what you can to prevent/reduce a Toxic back-log:
Some foods we eat could be contributing to a toxic load in our bodies, and not helping us with it. And these toxic back-loading foods include many processed foods, some of the toxins found in fertilizers, GMO foods and also fluoride found in our water supply.
Choosing non-toxic cleaning & beauty supplies…drinking filtered water...as well as making it a point to get good sleep every night—all help with this category, as well.
7. Avoid Food sensitivities
Food sensitivities can cause inflammation in your body, and at the same time, we want to be able to tolerate as many foods as possible. So it’s helpful to cut-out some common food sensitivities (like unfermented dairy proteins or gluten)…and it can be really helpful to work with a one-on-one practitioner to find out which foods you don’t tolerate well, also.
You can also DIY this process by starting off with the autoimmune Paleo template (AIP)…and then start adding foods back in to see which ones cause inflammation for you.
It is possible to be your own nutrition guru—and figure out which foods serve you and which ones cause you harm.
8. Spackling over Intestinal permeability
We always want to focus on shoring up our intestinal permeability with nutrition, because this could be causing a lot of inflammation in our bodies...and there are effective and simple strategies to remedy this.
Our gut health and intestinal permeability really affect our energy and emotional health too, so it’s a good thing to focus on….and strengthening our gut lining is a powerful way to dramatically reduce Inflammation in the body.
It’s also important to know that a big part of our immune system is actually contained in the cells that line our digestive track! Signals from other organs in our body communicate with these gut-lining immune cells, which in turn influence what gut bugs get killed off or are allowed to thrive in our gut as well.
So paying particular attention to keeping the lining of your digestive track healthy and in integrity—is a huge way to reduce inflammation in your body
And if you're looking to help another organ in your body—say for example your thyroid—then focusing on strengthening the health of your intestines is so key!
Fascinating stuff, right?!!?
*Your digestion starts in your mouth too—so addressing your oral/teeth/gum health is so, so important too!
And finally—one other key to reducing Inflammation in our body that I'm going to share about in this Action Guide as well--comes from the Harvard long-term study about Inflammation I've been referencing quite a bit, and that's:
9. Letting your digestive system REST between meals.
This basically means that you want to plan your three main meals in a way that you feel FULL & satisfied from eating them...and you actually don't need to snack between meals. Woah!
This allows your digestive system adequate REST between meals...As one of the lead Harvard researchers found that:
The metabolic stress that is a hallmark of modern life, the stress that the body has not evolved to handle, is constant eating...When people eat, energy and nutrients enter the body rapidly, are processed, produce in turn a lot of by-products, and then need to be reduced to “functional substances that are distributed throughout the body, and then disappear very quickly...
Many cells and tissues actually undergo a huge amount of stress during this process,” he explains, “as they store appropriate nutrients and dispose of harmful intermediates.” Part of this process also involves mounting an immune response. “The pancreas, for example, must secrete four to five hundred milliliters of enzymes every day” to be able to manage the incoming energy load with every meal.
“If you place these organs under constant stress, they start malfunctioning.” The consequence is that “right now, one out of every 10 individuals has diabetes. One out of every four individuals has fatty liver disease. And if you reach a certain age, one out of every three individuals will develop neurodegenerative disease.”
And in addition to eating constantly (too many snacks in-between meals)...
Eating too much food at one meal…eating foods that are essentially “empty calories” (like flour-based, processed foods)...and/or eating food that contains toxins (like seed oils like canola oil) all place a lot of undue stress on your digestive system and therefor, your inflammatory system.
So getting the toxins out…and focusing on eating a "perfect amount" of food at each meal so that you feel full & can make it to your next meal without having to snack…
Can be a delicious--as well as key--way to tamp down inflammation and set the stage for your body to be able to burn fat & feel energized, too.