inflammation

Food Rainbow and what it means!

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Food color and Phytochemicals!
 
The truth is that the more color your fresh produce has, the better it is for you. That’s because of one thing: phytochemicals.
Phytochemicals are only found in plants. They act to protect us from inflammation. They’re also a good way to tell that a fruit or vegetable has lots of nutrients.
Here is an easy to remember trick to help you know which foods are most good for your body.

Yellow/Orange
Carrots, cantaloupe, pumpkin and sweet potatoes. These are just a few of the orange foods that are known for their high levels of beta-carotene.
These foods are high in antioxidants and are good for our vision because they contain Vitamin A.

Red
Tomatoes, cranberries, pink grapefruit and watermelon. Most fruits and vegetables that are red contain lycopene.
Lycopene lowers the risk of cancer and improves the health of our tissues. Red foods also contain vitamin C and flavonoids can help reduce inflammation and prevent bacteria from attaching to our cells.

Yellow/Green
Avocado, pistachios, kiwi, leafy greens like spinach, and kale. These foods are high in lutein, which is good for eye health. Kiwi fruit is also high in vitamin C.

Green
Broccoli, Brussels sprouts, Bok choy and cabbage. Green may be the color we tend to think of most often when it comes to vegetables. There’s good reason for us to think that green is one of the healthiest colors a food can be.
Green vegetables get their color from chlorophyll, and foods that have a lot of chlorophyll are rich in isiothiocyanates. These help the liver move toxins out of our system. They also have vitamin K, folic acid and potassium.

Blue/Purple
Eggplant, blueberries, blackberries, plums and pomegranates. The dark blue and purple colors of these foods comes from anthocyanin. That’s a powerful antioxidant that is heart healthy and lowers high blood pressure. They also fight blood clots.

Black
Black beans, chia seeds, lentils and mushrooms. Black foods are loaded with pigment, and that means that they are high in antioxidants.

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Apple Cider Vinegar!

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Traditional use of Apple Cider Vinegar (ACV) are vast. To name a few, it has been used to ease digestion, aid in flu prevention, reduce inflammation, regulate pH balance, alleviate allergic symptoms, ease nausea and heartburn, detox regimens, and for a number of skin conditions. ACV also does seem to show some potential for managing hunger and weight control.

A study published in the Journal of Functional Foods found that sipping on apple cider vinegar before a meal can help reduce the release of sugar into the blood and improve insulin sensitivity.

Also remember to only purchase raw, unfiltered organic apple cider vinegar like Bragg’s or Spectrum Naturals apple cider vinegar. Try mixing 2 tablespoon into a glass of warm water with some lemon juice, and drink everyday.

Omega-3: Omega-6

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In the American diet vegetable oil is the one source of fat. These days there is increasing concern of which omegas are healthy and in what ratio.

So many Omegas: Which ones are good? Omega-3 or Omega-6:

Omega-6 fats fall under the “bad fats” category and are pro-inflammatory, and there is evidence that higher consumption of these fats is related to brain disorders. American diet is extremely high in omega-6 fats which are found in many vegetable oils, including safflower oil, corn oil, canola oil, sunflower oil and soybean oil.

Our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. Today we consumed ten to twenty-five times more omega-6 fats and have dramatically reduced our intake of healthy omega-3 fats.

The following chart lists the omega-6 and omega-3 content of various vegetables oils.

Oil Omega-6 Content Omega-3 Content
Canola 20% 9%
Corn 54% 0%
Cottonseed 50% 0%
Fish 0% 100%
Flaxseed 14% 57%
Peanut 32% 0%
Safflower 75% 0%
Sesame 42% 0%
Soybean 51% 7%
Sunflower 65% 0%
Walnut 52% 10%

So seafood is great source of omega-3 fatty acids and even wild meats- beef, venison and buffalo. But if animals are fed grains (corn and soybeans) then they will not have adequate omega-3 in their meat. Hence it’s better to consume grass-fed beef and meats to get all the vital nutrients in our diet.

 

Reference: “Grain Brain”- David Perlmutter

4 Stages of Healing

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4 Stages of Healing

1. Acute inflammation Stage: (48- 72 hours)  May have minute muscle tears which has inflammation response and lactic acid in body. Acute injury, weight lifting, bootcamp workouts, etc.

2. Reparative Stage: (48 hours – 6 weeks). This has both inflammation and healing stage of body.

3. Rehab, Remodeling or Toughing: (3 weeks- 12 months). Take longer for body to heal and repair the tissue damage.

4. Restorative Stage: (Chronic- Over 12 months +). Severe tissue damage or severe injuries.

Therapeutic oils:

White Flower oil- for acute injury/ inflammation. (Cooling oil)

Red flower oil- for chronic conditions. (Heat oil- After 6- 8 weeks)

Joints Health!

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Joint health is one of the important aspects to keep a healthy body as it ages. There are many different stages of joint support- Acute, Subacute or Long-term joint support.

Acute ligament and muscle support to repair and support healthy joints and the body’s connective tissue. For neck syndrome and active-lifestyle wear and tear.

Subacute support addresses problems like tech neck syndrome, constant minor pain found in aging joints or joint health maintenance for active patients.

Long-term joint support addresses to help maintain healthy joint function and healthy connective tissue repair and a healthy inflammation response in the body.

Key to healthy joints it to support healthy circulation, reduce inflammation, support the body’s normal connective tissue repair and synthesis processes.