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Pain Free…. How !?

Pain free with Healthy Eating ~

Pain free with Healthy Eating ~

Hi Everyone,

Recently my friends and I got together for a hike, BBQ, and chat….in that order.

We enjoyed the outdoors, including an outdoor workout combining feet elevated pushups, chinups from a tree, and hiking as well as running stairs, then for reward a healthy BBQ.

During our chat, we all mentioned how it’s sometimes a challenge to enjoy a workout when something is hurts.

Hears what come out of our chat….

We mentioned how we all want to avoid OTC meds for a more natural solution.

Here’s a  list of some of our favorite super foods that we found helped us fight inflammation:

Jalapeno Peppers

Jalapeno Peppers

Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power

Dry Roasted  Almonds

Dry Roasted Almonds

Dry roasted almonds – grab a handful of these tasty pain fighters for a snack

Carrots

Carrots

Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad

Broccoli

Broccoli

Broccoli – cooked or raw, broccoli quickly goes to work on inflammation too

Olive-oil

Olive-oil

Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli

Raw Spinach

Raw Spinach

Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation

Wild Alaskan Salmon

Wild Alaskan salmon – my all-time favorite inflammation fighting food… wild Alaskan salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!

When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors – including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative – meaning they build up over time. And the more that any or all of these factors get out of whack, the risk for disease increases.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation – at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself: What did I do wrong? or What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this (you may have to demand to have the test done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side-effects that often result from the treatments listed above.

What you eat DOES make a difference folks !

The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods – all of which are likely to increase inflammation and contribute to obesity, which itself is can cause inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you. Use this handy list of the best and worst foods for controlling inflammation:

Some Inflammatory foodsSugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, and alcohol

My friends and I also noticed we felt our best doing the following …

* Maintain a healthy weight – There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should be consuming around 20 or more grams of fiber (that is a ton of fiber, but it’s worth shooting for and remember do add fiber slowly to allow your body to adjust while also increasing natural fluid intake such as pure fresh water).

* Get better sleep – 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.

* Relax more often to lower stress levels – Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life. Most of us agreed we do some meditation in the morning to start our day, then at the end of the day to release stress. Also there are times I’ve did it mid-day to enhance mental focus, clarity, and energy too.

* Exercise on a regular basis – People always ask me: What’s the best exercise to do? I always tell them: Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.  And MOVE Everyday !!

* Demand to have you CRP levels tested – This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have the levels evaluated by a certified health care provider who can suggest the most appropriate action.

So, live  pain free and Boundrylessly …. Naturally !!

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