THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ......

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PROTEIN Total Servings: 3–4 per day; eat the following sources to meet your protein dietary needs: NUTS & SEEDS (both are sources of protein and fat) Servings: 1–3 per day MEAT, EGGS & DAIRY Servings: 0–2 per day HEALTHY FATS & OILS Servings: 3–5 per day GREEN OR HERBAL TEA Servings: 2–4 cups per day FISH Servings: 2–6 per week S S WHOLE GRAINS Servings: 3–6 a day FRUITS Servings: 2–4 per day VEGETABLES (includes sea vegetables) Servings: 7—10 per day HEALTHY HERBS & SPICES Servings: Use Generously SUPPLEMENTS Servings: Daily HEALTHY TREATS Servings: Occasional BEANS & LEGUMES (both are sources of carbohydrate and protein) Servings: 2–3 per day V THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: 6–12 per day juliedaniluk.com

Transcript of THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ......

Page 1: THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ... Upon your foundation, let’s layer Healing Herbs & Spices, Fruits and Whole Grains

PROTEIN Total Servings: 3–4 per day;

eat the following sources to meet your protein dietary needs:

NUTS & SEEDS (both are sources of protein and fat)

Servings: 1–3 per day

MEAT, EGGS & DAIRY Servings: 0–2 per day

HEALTHY FATS & OILS

Servings: 3–5 per day

GREEN OR HERBAL TEA Servings: 2–4 cups per day

FISH Servings: 2–6 per week

MS

S

WHOLEGRAINS

Servings: 3–6 a day

FRUITS Servings: 2–4 per day

VEGETABLES(includes sea vegetables)Servings: 7—10 per day

HEALTHY HERBS & SPICES

Servings: Use Generously

SUPPLEMENTS Servings: Daily

HEALTHY TREATS Servings: Occasional

BEANS & LEGUMES (both are sources of carbohydrate and protein)

Servings: 2–3 per day

V

THE ANTI-INFLAMMATORY FOOD PYRAMID

WATERServings: 6–12 per day

juliedaniluk.com

Page 2: THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ... Upon your foundation, let’s layer Healing Herbs & Spices, Fruits and Whole Grains

Your Passport to the Anti-Inflammatory Food Pyramid

Together, we will build your new food pyramid based on healthy foods that reduce your inflammation and provide the energy and nutrition you need to heal, powerfully.

Before building your pyramid, we must prepare you...and that means water!

Water : 6 to 12 glasses every day!

ServingsIncrease your water intake as you increase your activity level, to account for your body weight, and to augment, or compensate for, the types of beverages you drink.Flavour water with a spritz of lemon or lime, or unsweetened fruit juice.

Healthy Choices

Drink spring, purified or sparkling water, and unsweetened herbal teas.Avoid carbonated water—it irritates your intestinal cells, hinders digestion & causesbloating.

Reason Proper hydration prevents and heals inflammation, balances your immune system, aids digestion, supports cardiovascular health, and promotes healthy skin.

Like all solid, powerful foundations, we start at the base of the pyramid...

Vegetables : 5 to 7 servings each day

Servings Aim yourself at 10 servings every day, raw and cooked, in a range of colours - and choose organic and local as best you can.

Healthy Choices

asparagus, beet root, carrot, celeriac, celery, chive, cucumber, dark leafy greens (raw or lightly cooked amaranth greens, arugula, beet greens, bok choy, collard greens, dandelion, kale, mustard greens, purslane, radicchio, rapini, salad greens, spinach, Swiss chard, watercress), fennel, Jerusalem artichoke, jicama, kudzu root, leek, non-leafy cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower, daikon, radish, rutabaga), onion, parsley root, parsnip, sea vegetables, shallot, squash (including pumpkin and zucchini), sweet potato, turnip, yam, mushrooms (maitake, oyster, shiitake, wild)

Reason

Veggies are rich in vitamins, minerals, phytonutrients and fibre, and are generally low in sugar. They are an excellent choice for reducing inflammation, supporting digestion, improving regularity of bowel movements, and minimizing spikes in blood sugar. Most Asian mushrooms are hypoallergenic and enhance immune function.

Page 3: THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ... Upon your foundation, let’s layer Healing Herbs & Spices, Fruits and Whole Grains

Upon your foundation, let’s layer Healing Herbs & Spices, Fruits and Whole Grains to add exciting flavours, balance blood sugar, and sustain energy.

Healthy Herbs & Spices : unlimited amounts all dayServings Eat herbs & spices raw or dried, in tea form, or as flavourful ingredients in any recipe.

Healthy Choices

anise, basil, cilantro leaf, coriander seed, cinnamon, dill, fennel, garlic, ginger, marjoram, nutmeg, oregano, parsley, rosemary, sage, savory, thyme, turmeric

ReasonCulinary herbs and spices have been used since ancient times to support digestion, prevent food spoilage, and support probiotics. Most are anti-inflammatory or help prevent inflammation by improving digestion and strengthening your immune system.

Whole Grains : 0 to 6 servings a day

Servings Choose well-cooked whole grains that digest slowly to avoid inflammatory spikes in your blood sugar.

Healthy Choices

gluten-free grains (amaranth, buckwheat, Job’s tears, millet, quinoa, rice, sorghum, teff, wild rice) or gluten grains (barley, kamut, oat, rye, spelt, triticale, wheat)

Reason If you have food allergies, or experience inflammation (eg. swollen joints), minimize or avoid gluten-containing grains.

Fruits : 2 to 3 servings each day

Servings

Choose a range of colours, fresh, seasonal or frozen, and organic whenever possible. Eaten fresh, fruits have a lower Glycemic Index score than dry or cooked. Use caution with citrus - especially orange - as they may irritate IBS and IBD. Use caution with grapefruit, and related citrus (eg. Pomello, ugli fruit), because they contain a compound called naringinen, which affects how your liver metabolizes some prescription drugs. Consult your doctor.

Healthy Choices

apple, apricot, avocado, bilberry, blackberry, blueberry, cherry, citrus fruits, cranberry, currant, date, gooseberry, kiwi, loganberry, mango, melon, mulberries, nectarine, papaya, peach, pear, pineapple, plum, pomegranate, prune, red grape, Saskatoon berry, strawberry

Reason All fruits are rich in soluble and insoluble fibre, as well as antioxidants.

Page 4: THE ANTI-INFLAMMATORY FOOD PYRAMID - Julie …THE ANTI-INFLAMMATORY FOOD PYRAMID WATER Servings: ... Upon your foundation, let’s layer Healing Herbs & Spices, Fruits and Whole Grains

Your third level containing Green & Herbal Teas and Healthy Fats & Oils, provides anti-oxidation, lubrication, and tissue support to every cell in your body.

Green & Herbal Teas : 2 to 4 cups each dayServings Delicious! Though be sure to avoid mint teas if you take homeopathics.

Healthy Choices

burdock root, chamomile, chai, dandelion leaf and root, green, holy basil (tulsi), lavender, mint, peppermint, rooibos

Reason Herbal teas hydrate and heal. Green tea is rich in the anti-inflammatory antioxidant catechin.

Healthy Fats & Oils : Up to 5 servings a day

ServingsOils are best eaten raw so avoid frying! Polyunsaturated oils rich in omega-3s and omega-6s must be eaten raw and fresh to be healing.

Healthy Choices

For low-temperature cooking, use avocado, coconut or other palm, grape seed, extra virgin olive or sesame seed oils. Omega-3 fats are highest in cold-water fish, some algae, ocean krill, enriched eggs, seeds (chia, flax, perilla) and walnuts.Whole food sources of healthy fats include avocado, nuts, seeds & dark leafy greens.

Reason

Eating healthy oils every day gives every cell in your body an “oil change” and supports tissue healing. Raw healthy oils, especially omega-3s, have powerful anti-inflammatory properties and lubricate your cells. Extra virgin olive oil is rich in anti-inflammatory antioxidants called polyphenols.

Note: If you suffer from inflammatory bowel disease (IBD) and your symptoms do not subside on this program, you may have to eliminate some foods on your safe list. Most high fibre carbohydrates, such as whole grains and raw vegetables, simple carbohydrates like starchy bread, and whole nuts & seeds, can cause problems. During a flare-up, I suggest you cook your foods for a long time to improve digestibility, puree everything possible, eat warm soups and avoid eating large or heavy meals. To heal severe intestinal inflammation, avoid all sugars and starchy carbohydrates (grains, beans and root vegetables).

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Your MTHI Pyramid Level 4 = 4 servings of daily protein and fibre.

Beans & Legumes : 0 to 3 servings a dayServings Well-cooked on their own, in soup, salad and curry, or pureed into spreads & dips.

Healthy Choices

adzuki, black-eyed, common beans (anasazai, black, black turtle, borlotti, cannellini, caparrone, cranberry, great northern, green, haricot, mottled, navy, pinot, pink, red & white kidney, romano, runner, shell, snap, string, yellow beans, white, white navy), garbanzo, lima, mung, pigeon, soy (young edamame, fermented natto & tempeh), all lentils, all peas

Reason Beans score low on the Glycemic Index, support cardiovascular health by decreasing LDL cholesterol, and are rich in folic acid, magnesium, potassium and soluble fibre.

Nuts & Seeds : 1 to 3 servings each day

Servings Eat them raw, soak or sprout to increase digestibility, and avoid processing (sliced, chopped or cooked at high temperatures) is likely to damage oils.

Healthy Choices

almonds, apricot kernels (small, occasional amounts only), Brazil nuts, chestnuts, filberts / hazelnuts, macadamia nuts, pecans, pine nuts, walnuts, chia seed, flax seed, hemp seed, perilla seed, pumpkin seed, sesame seed, sunflower seeds

Reason Rich in anti-inflammatory fats, healing minerals, vitamin E and protein -though only eat fresh pistachios and cashews, and avoid peanuts.

Organic Eggs, Dairy & Meat : 0 to 2 servings every dayServings Organic is the only way to go!

Healthy Choices

Organic or free-range omega-3 enriched eggs (from flax-fed hens); Organic, cage-free, skinless poultry; Wild game or lean, naturally-raised, grass-fed beef and bison

Sustainably-Caught Fish : 2 to 6 servings a WEEK

ServingsFish is always best eaten fresh! Minimize eating canned fish, as it may contain high salt and leached toxins from the can. If you do not eat fish, take 3 grams of filtered fish oil supplement every day (vegan option : algae sourced DHA/EPA omega-3 oil).

Healthy Choices

Sustainably-caught anchovies (fresh, unsalted are best), arctic char, black cod (sablefish), herring, mackerel, salmon (especially sockeye), sardines, trout

Reason Healthy fish are rich in anti-inflammatory omega-3 fats.

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We’re at the top of your pyramid!

Supplements : daily

ServingsMulti-Vitamin, Co-Q10, 3 grams of Fish Oil/DHA/EPA, and 1,000 IU Vitamin D3. A whole food based supplement is best for absorption and effectiveness. Avoid supplements made of synthetic vitamins.

Healthy Choices

A high quality, full-spectrum multivitamin/mineral that includes antioxidants, Vitamins A, C & E, plus mixed carotenoids, selenium and zinc.Molecularly-distilled fish oil, tested for contaminants, or algae-sourced DHA/EPA oil.

Reason A full-spectrum multivitamin/mineral supplement helps fill any gaps in your Live-It when you are unable to meet your daily requirement of micronutrients.

Healthy Treats : enjoy fully, though occasionally!

Servings It’s important to have, and fully enjoy, treats in your MTHI Live-It.Soak dried fruit in water or warm whole-grain porridge to improve digestibility.

Healthy Choices

unsweetened dried fruit, sugar-free snacks sweetened with molasses, brown rice syrup, raw honey, stevia or fruit

Reason

Dried fruit is loaded with minerals and antioxidants.Molasses is a good source of iron, calcium and magnesium, and brown rice syrup does not spike blood sugar the way refined sugar does. Raw honey is packed with natural antibiotic, anti-fungal and anti-yeast compounds, plus enzymes, vitamins, minerals and plant antioxidants.Whole leaf stevia is incredibly sweet and nutritious with a slight licorice taste - avoid if you are allergic to plants in the daisy family, like ragweed & chamomile.