10 Anti-inflammatory Foods

10 Anti-inflammatory Foods

1. Green Leafy Vegetables

 

Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. Swiss chard, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. If you struggle to consume added portions of green leafy vegetables, try incorporating them into your protein shakes or soups.

 

2. Bok Choy

 

Bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals.

 

3. Celery

 

Benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.

 

4. Beets

 

A beet’s deep color is a marker of the food’s antioxidant content. Antioxidants fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

 

5. Broccoli

 

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.

 

6. Blueberries

 

One antioxidant in particular stands out as an especially strong anti-inflammatory is quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer.

 

7. Salmon

 

Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

 

8. Bone broth

 

Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain. People with leaky gut syndrome are advised to consume a lot of bone broth as it contains collagen and the amino acids proline and glycine that can help heal leaky gut and the damaged cell walls of the inflamed gut.

 

9. Coconut oil

 

The high levels of antioxidants present in virgin coconut oil have been shown to reduce inflammation and heal arthritis more effectively than leading medications. Oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

 

10. Turmeric

 

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet.

 

Breaking up with Sugar the easy way

We've all felt the crash in the afternoon after a whirlwind day of work or activities. Maybe being less energetic has become the new status quo for you and that drained persona is leaking into your daily life. Maybe you're ready for something different.

Find out the "easy method" to break up with sugar so you can gain more energy below.

What will it take to get that extra energy you so desire? It's SIMPLE: Breaking up with Sugar.

Here's where people start to freak out. "But wait, how will I possibly do that and still be happy?" "Won't that be restrictive, unenjoyable, no FUN?!"
My answer: It doesn't have to be.

(OK DEEP BREATHS HERE) - not all sugar needs to go. But how do you know which ones to give up?

I'll make it easy for you below, but my mantra to break up with the less favorable carbs is pretty easy: BREAK UP WITH YOUR WHITE FOODS

So what are the white foods I'm talking about? White foods - essentially, "bad carbs" like sugar and baked goods made with white flour - have been fingered as a culprit in America's obesity epidemic. These white foods have additional negative affects since the process used to deliver them to your table often result in stripping away key nutrients, while adding in sugar-based binders to enrich them with vitamins. White foods have been known to add to the inflammatory response in your body which over a long period of time can lead to additional discomfort, bloating, mobility issues, digestion issues, autoimmune disorders, and even reproductive issues. It is easy to overeat foods like cookies or white-flour pasta - and it's even easier to drink sweetened beverages. It's estimated that Americans drink 22% of our total calories, much of that from beverages sweetened with sugar or high-fructose corn syrup.

But not all white foods are flour based. Even the less heard of white food culprits (things like milk, potatoes, rice, cheese, etc.) can lead to inflammation in the body if consumed in excess and/or if you intake them on an already inflamed digestive system.

But a diet of "no carbs" isn't the full answer. In fact, carbohydrates are essential for health and are your body’s preferred form of fuel. We can’t live without them -- but we'd be healthier if we got most of our carbohydrates from "smart carbs" like fruits, vegetables, legumes, kefirs, and whole grains. And if you must indulge in a white food, check the origins of your food products. Whenever possible, choose organic, non-gmo food sources to ensure the best nutrient content. That may mean a little bit of extra work to make your own treats, or a little extra cash spent for the highest quality ingredients. But it is worth it in the end if your pain, irritable bowels, or bloating can take a back seat to a more revitalized and energetic you.

The one exception to my white food ban is coconut. Coconut milk, fruit or the water replaces a fruit/starch in your meal planning--and its best to find variations that do not have added sugar. Not all people can ingest coconut, and some may experience a variation of a tree-nut allergy so it's important to listen to your body and recognize signs of intolerance such as rashes, bloating, etc. These symptoms may be signs of greater issues, and you should contact your doctor if you experience any adverse reactions.

I should note that each person's sensitivities and tolerance are unique to them, so it's important to work with a health coach/nutrition counselor to learn which foods may be triggering your specific type of inflammation response.
 


If you're interested in setting up a Nutrition Consultation click here.

What is Clean Eating

You’ve likely heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your diet.

Eating clean is way to refresh your eating habits: it boils down to eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That can mean embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It can also mean cutting back on refined grains, added sugars, salt and unhealthy fats.

Since you don’t have to count calories or give up whole food groups, it’s easy to follow. Here are some helpful tips to get you started.

1. Limit Processed Foods - Many processed foods are full of excess sodium, sugar and fat.

Clean up your diet by looking at the ingredient list on packaged foods. If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it. Instead, try making healthy homemade versions of your favorites, like macaroni and cheese, tomato sauce or granola bars. And remember that not everything that comes out of a box, bag or can is bad for you. Whole-wheat pasta, baby spinach and chickpeas are all “clean” packaged foods. They're minimally processed and provide good-for-you nutrients like fiber and vitamins.

2. Increase Your Intake of Veggies - Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy.

Vegetables are also high in heart-healthy fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without derailing your fitness goals. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm (don’t forget to wash them before you eat them!).

3. Cut Down on Saturated Fat and focus on healthy fats.

Try swapping out saturated fats (like those in butter, cheese and red meat) in favor of healthy fats like olive oil, canola oil and the kind found in nuts and fatty fish. These fats are good for your heart and can help raise your good HDL cholesterol, while saturated fats are associated with increased risk of heart disease and should be limited. Need help identifying fats? Saturated fats are typically solid at room temperature. To cut back on saturated fat in your diet, try these simple swaps: top your salad with nuts instead of cheese, use peanut butter instead of cream cheese and replace mayonnaise with avocado on a sandwich.

Need more help identifying nutrition concerns and cleaning up your diet?
Book your nutrition counseling session with Gabriela Tutta Bella today!
https://gtuttabella.acuityscheduling.com/schedule.php

The mistakes you're making WHEN YOU CLEANSE/DETOX

If you went to your favorite search engine, I'm sure you’d find a million articles on how to start a diet. There may be promises of what you have to lose, who you'll become after the undertaking. There are decisions to make. What should I avoid? What might I rob myself of over the next _____(insert length of time here) to gain _________(insert temporary result here)?

I wonder, however, if enough attention is given to the mentality going into a diet, and more specifically a cleanse. There are certainly a great deal of mistakes being made out there, and I hope to shed some light on them so you are better prepared should you decide to undergo a cleanse for yourself.

Cleanse Mistake #1 : THE DIET MENTALITY

The first mistake is the diet mentality. Sometimes when you start your diet you do it out of frustration or self-loathing. You get to that point where you say “I need to do something about this or I can’t stand how gross I feel, I’m going on a diet.

And that’s how cleanses or diets often start, a desperation, a frustration, almost a self-hatred of our bodies. We’re reacting to something without being intentional about it and what ends up happening is that instead of the cleanse being a chosen therapeutic modality, it’s actually has more of a come from of punishment and deprivation.

The Solution: be intentional about cleansing. Decide WHY you are cleansing and what you’d like to get out of it. What are some of the habits or patterns you would like to eliminate?

Cleanse Mistake or Experience #2 : LACK OF PREPARATION

The second mistake is starting before they are prepared with the right foods and the right supplies. It’s very important to mentally and physically prepare. Don’t start your cleanse and THEN go to the grocery store hungry. That’s not going to work!

The Solution: Prepare. Ideally two days are needed to prep: 1 day to set up your schedule, 1 day to set up your home and gather the essential supplies. If that’s not realistic, then give yourself more time. While a cleanse can be done in the context of "normal" functioning work life, consider giving yourself permission to be more spacious, to slow down and relax into your body’s healing process.

Cleanse Mistake or Experience #3 : GOING TO THE EXTREME

Mistake #3 is making your cleanse more extreme than it needs to be. This happens by eating too little, again it’s the diet mentality of deprivation. Make sure you are eating adequate meals. You shouldn’t feel hungry on a cleanse.

Cleanse Mistake or Experience #4 : THINKING YOU DON’T NEED SUPPORT

Cleanse mistake or experience #4 is underestimating the importance of extra support and cleanse enhancing activities.

The Solution: Be in tune with yourself. Ask yourself: What else needs nourishment? What non-edible forms of nourishment offer you pleasure, relaxation or comfort?

Part of doing a cleanse is to set yourself up for success from the beginning. Include pleasurable, nourishing, activities such as massage in your cleanse so you still have that fun ritual without derailing with potentially unhealthy food habits.

Cleanse Mistake or Experience #5 : FORGETTING THE FINISH LINE

Cleanse mistake or experience #5 is forgetting to plan properly for coming off the cleanse. This is so important. You may finish the cleanse and have a dinner party with friends planned at the end. I thought to myself, I’ve been so good these last two weeks, screw it, I can have whatever I want. So I had wine and cheese and chocolate cake. And once I started eating little nibbles of that stuff, I couldn’t stop. My body went into sugar shock and I binged on everything in sight. When I got home my stomach was in knots, I felt so sick! The problem was I hadn’t planned ahead or brought any of my cleanse friendly foods to the party. In phase 3 of the cleanse you’ll be doing some gentle re-introduction of foods you had eliminated. So you slowly start adding in foods. You don’t want to fill yourself with tons of processed foods. Take your cleanse insights and create a maintenance way of eating that’s healthy for your body.

I think ’m ready to start a cleanse. What Do I do now?

The best answer: consult with a Health Coach and your physician (if you have any pre-existing conditions). There are hundreds of cleanses out there. Some more extreme and some more gentle. The 14-day reset offered through Gabriela Tutta Bella is a very gentle, safe, hypoallergenic, elimination diet that almost everyone can do with ease. If you are pregnant, breastfeeding, on medication, or have a medical issue consult your doctor before beginning any cleanse.

We work to eliminate and reintroduce foods like gluten containing grains, dairy products, eggs, soy, caffeine, etc. Avoidance of these foods has lead to relief of symptoms in many individuals. By reintroducing these foods back into the diet individually one is able to see clearly how their body reacts to that food.

This cleanse is designed to be vegan, meaning no animal products but some of your clients may be committed to being carnivorous so we have included some recipes with fish and chicken. With the rest of the protocol we have found people to experience cleansing benefits either eating vegetarian or supplementing with small quantities of fish and chicken. Red meat can be quite acidifying in the body so not recommended as a cleanse food.

This gentle, yet effective approach is designed to support the liver’s detoxification pathways and to improve intestinal health so that the body can clear out excess toxins and operate at its highest potential. It delivers an all access pass to boundless reserves of energy you didn’t know you had. You’ll find that every part of your body works better simply by "switching on" your metabolism and body’s natural healing abilities. Want to learn more? Contact me through Facebook at: https://www.facebook.com/GTuttaBella.

Purchase your Detox: https://gtuttabella.acuityscheduling.com/catalog.php?owner=12590105&back=%2Fschedule.php%3Fowner%3D12590105%26.

 

Tips for Multi-tasking moms

Many moms understand that with the “Mom” title, comes the “multi-tasking” definition. Some moms thrive on the opportunities to multi-task, stay on top of everything, shine in the limelight, be dependable for everything and still keep their sanity. While other moms could use a little help, advice or tips to enable them to get through those spontaneous, challenging, multi-tasking obstacles in their day.

As a mom whose juggling kids, work, cleaning, pets and a spouse, you know there are some things that can not wait; feeding the kids, doing the laundry, paying the bills. For first time moms, this can be overwhelming, stressful and exhausting. Here are some tips and reminders to help you battle through your problems and multi-task easier.

Tip # 1: Write it down

Making a list of the things you need to accomplish through your day can help you prioritize and organize your daily schedule. It also helps you find a time slot to squeeze those to-do’s into your schedule. Keeping a small notepad and pen/pencil handy can help you remember those spontaneous thoughts or ideas for later. Using your phone to jot down your list makes this process easy, and you don't have to worry about forgetting your list at home.

Tip # 2: Set alarms

Everything these days has alarms. Your cell phone, computer, microwave, oven, alarm clock all have alarms available. Utilize this tool to help you remember specific events that take place during your day. That way, if you are pre-occupied, you can set an alarm (at least 5 minutes early) to remind you to make that phone call, send off that email, leave to pick up the kids or start cooking dinner.

Tip # 3: Occupy your kids

When it comes to occupying babies or children who are home with you part- or full-time, there are many products on the market to help parents. Sippy cup leashes (plenty of cute ones on etsy) are great for feeding your growing baby, (which tends to take priority over everything the moment they are hungry).  This way, you can free yourself up to do a few things while your baby is eating. It’s a great product for moms who multi-task. Movies, music and play toys are also great items to occupy your children, even if it’s for a few minutes.

Tip # 4: Plan ahead

Planning ahead of time is a great way to keep your goals in focus, and keep you on track to achieving those goals. Buy a yearly calendar or a planner and write down all appointments, events, important dates, phone numbers and email addresses. And before you plan new events, double check your calendar to ensure you don’t ‘double-book’ that time and date. Google calendar is also a portable option and you can give access to spouses, care takers, and family members.

Tip #5: Be flexible

As hard as it can be sometimes, the best approach to a hectic day is to roll with the punches. Things change constantly throughout your day and that’s okay. What’s important is how you handle the changes as they come. Understand and remind yourself that you might not be able to get everything done that you wanted to get done, and leave it at that.

Pampering Ideas for new Parents

New Parents- it's time to PAMPER

How to PAMPER in a TIME CRUNCH

You may not get a whole day at the spa, but you can learn to take advantage of those brief but blessed windows of freedom when the baby naps or spends time with Dad.

If you have 15 minutes...
Make yourself a cup of tea and watch Saturday Night Live clips on YouTube or Hulu.

Toss out all your raggedy, stretched-out underwear and order some sexy new ones online.

Put on your favorite Alicia Keys or John Mayer CD, dim the lights, and pour yourself a glass of wine.

If you have 30 minutes...
Hole up in your bedroom with a cozy throw and a bowl of ice cream to watch the most mind-numbing show you can find. The Hills is always a safe bet.
Call that old friend you recently found on Facebook and talk for 30 minutes about the old days -- without once using the words "sore nipples" or "colic."

If you have an hour...
Go to the gym. Spend 20 minutes walking on the treadmill and 40 reading magazines in the steam room. Take a car ride, music (not Barney) blasting, along pretty roads near your home. Stop somewhere scenic and just sit for a while before heading back.

If you have three hours...
Bike to a park with a friend; pass right by the swings and sandbox and find a grassy spot for a picnic lunch.

Find the coziest corner at the coffee shop, order a latte, and read half a novel without interruption.

Finding Balance

December 2014
As a mother of three and a dedicated wife, I often find myself shuffling from one obligation to another, balancing full-time work with real-life challenges, some as small as what snack will actually make it inside the kids stomachs (and not the trash), to bigger ones, like financial planning, teaching values at any age, integrating faith into everyday lessons, and when to say enough.

Somewhere in there, I think about my health. It's generally been a pretty big deal in our household, but I allowed myself to feel at ease about my progress back from baby number three. With the support of my husband, we make "better" food choices, try to stay focused on what really matters, and keep a positive attitude about embracing the opportunity to grab some fresh air and dive into something physical/sporty. We have camped, ridden bikes, hiked, etc. And I love these chances to get outside. It's truly been a wonderful experience.

Now, I'd like to take on a new challenge, and in that process, "re-train" my thought process so that health is at the forefront of priorities, rather than taking the back burner. I know my entire family deserves a healthier me. Heck, I deserve a healthier me.

Join me in this new adventure starting now and ending in a Sprint Triathlon in Columbia, MD in August 2014. I will be posting some helpful resources to the right, and blogging my experience on Facebook for those of you who would like to follow my progress.