California HealthSpan Anti-inflammatory Food Plan
Tips & Goals:
- Every time you eat, try to combine Protein, Fat and Carbohydrates. By doing this, you will decrease any problems with excess insulin (blood sugar) and you will significantly increase your energy level. If you follow this 80% of the time, you get 90% of the results.
- Be sure to get enough healthy fat, preferably at every meal. This includes items like avocado, olive oil dressings, canola oil, mayonnaise, natural nuts and seeds, natural peanut butter, almond butter, etc.
- Avoid all items that have hydrogenated oils. All margarines and most boxed foods will have these types of oils. The oils are hydrogenated to make them more stable at room temperature, preventing rancidity, increased shelf life and horrible for your body. Trans-fat acids are one of the worst types of fat to eat because of their effect on the blood.
- Heated oils become more like trans-fat acids when you heat them, especially polyunsaturated oils like safflower, corn, etc. Olive oil is more stable under heat although not at high temperatures.
- Tropical oils, such as palm and palm kernel oil, last many weeks inside your body and will cause increased cholesterol over time.
- Fractioned oils are chemically processed to take out all of the good omega oil, leaving only saturated fat.
- Healthy fats include omega-6 and omega-3 oils that are found in nature. Animal fats, dairy, egg yolks, butter and shellfish are considered omega-6 fats but they don’t have as much as the sources listed below.
- Sources of omega-6: peanut, soy and sesame oils, asparagus, squash, peas, carrots, cabbage and beets. The best supplement is black currant seed oil.
- Sources of omega-3: flaxseed, walnut, and pumpkin oils, bean, Atlantic salmon, sardines, most nuts and seeds, leafy vegetables. The best supplement is EPA fish oil that has been molecularly distilled.
- Carbohydrates, we love them. Make sure you eat ones that are low on the glycemic index (GI). A GI can be provided with your nutritional consult at CHI.
- Protein should be consumed 4-5 times per day to increase overall health, preferably complete proteins like meat, poultry, eggs, fish, shellfish, tofu, and cottage cheese. Incomplete proteins include milk, yogurt, grains, nuts and seeds.
- Make sure you don’t ever eat foods that are high on the GI. Be sure there is a fat and some protein to prevent the immediate absorption of sugar into your body.
- Keeping a Food Journal is a good idea and will help you. Our nutritionist can monitor and give you options if things aren’t working as you like.
- Water – drink ½ your weight in ounces every day (200# 2 = 100 oz), more if you exercise or live in a hot, humid climate. Drink it throughout the day to keep yourself hydrated. You’ll be surprised how it relieves afternoon fatigue and brain fog.
- Alcohol and wine – never drink on an empty stomach. Always have protein and a healthy fat before any alcohol goes into your body. This protects your organs from too much damage and it also keeps your blood sugar stable.
10. Avoid juices or other beverages that contain more than 5-6 grams of sugar. This includes soda and diet soda. Diet soda contains artificial sweeteners that have proven to raise blood sugar especially in diabetics.
11. Use herb teas and coffee substitutes in moderation. They do not count toward your water consumption goals.
12. Increase dietary fiber to a minimum of 30 Grams per day. You can subtract fiber from your total carbs to get actual carbs since fiber does decrease the effect of sugar on the blood.