04 Jun Bust that ‘Inflammation’
You’re thinking of the people who are ill with degenerative disease on a daily basis.
Heart disease, cancer, arthritis, inflammatory bowel disease, diabetes.
Or perhaps, you’re already facing it.
You and I know that there’s an element of silent inflammation that all of us are going through (if you miss the previous article, check it out here)
And this kind of cellular inflammation is the cause of belly fat which translates to chronic degenerative diseases.
How do you stop inflammation from harming your health?
By flooding your body with anti-inflammatory goodness.
In order to get rid of the inflammation, you need to produce less insulin.
[Recap: The higher the blood sugar, the higher the insulin levels which in turn signals the body to store body fat with the excess blood sugar. Eventually your cells become insulin resistant and your poor body starts to hold on to that spare tire for life]
What spikes your insulin level in the first place?
I want you to pause and think for a moment.
Because the answer to this will reduce your inner inflammation.
This is a tricky one.
Sugar is delicious and addictive.
Because it tastes good on everything and to complicate things further, sugar comes in different forms such as bread, cakes, cereal, pasta, rice, snacks, fruit juices and more.
So, is sugar evil?
Yes and no.
Your body needs glucose, the form of sugar your body creates from the food you eat to be utilized for energy.
The problem is in the DOSE – Most of us are over-loading on refined carbs three to five times more than we need.
Refined carbs can overwhelm the body with huge amounts of insulin very quickly.
You’re probably thinking already, does that mean no more birthday cakes, ice-cream or cookies ever again?
Of course not. We all have lives, don’t we?
We like to celebrate special occasions with friends and family.
MORE IMPORTANTLY, is what you eat on most days that counts.
So, if you’re eating this stuff daily, you’ve got to watch out!
Now, let’s be realistic.
I know how hard it is to suddenly cut out your favourite bread or cookie or so many foods that it leaves you wondering if there’s anything left that you CAN eat.
What else can you do?
For me, I like swapping things ie. Taking out foods that are driving the increase in insulin level and adding in
Good fats and protein
to even out your blood sugar and reduce that inflammation.
You may be used to a breakfast of bread, cereal, juice or coffee every morning.
And many of us don’t realise this- Your brain gets foggy, you feel sluggish and get super hungry within 2 hours.
You’re getting into a roller coaster ride of blood sugar and insulin of spike and crash.
What’s the solution?
On top of dramatically reducing your refined carbs intake, add these food supplements swaps to tame that inflammation:
- Two large whole eggs (preferably organic)
- A handful of nuts and seeds eg almonds, walnuts, macadamia nuts
- 1-2 tsp of coconut oil or any nut oil (except peanut oil)
- 1/2 to 1 avocado.
- 2-3 tsp of turmeric (curcumin)
Plenty of 2 in 1 (good fats plus protein) from eggs, nuts and seeds.
And if you like more protein, add in good sources of fatty fish like sardines, wild salmon, kampong chicken (no hormones or antibiotics).
My favourite combination:
I can’t think of anything easier than tossing all the ingredients in a bowl and eating it.
I’ve prepared this many times during lunch and always get queries on how I do it.
Salad dressing is so important because it holds everything up. In this case, it’s a simply 2 ingredients or 3 if you wanna add some jazz!
Recently, my colleague asked if dressing oil was necessary.
Never ever skimp on it! It’s going to help absorb the fat soluble Vitamin A, D, E, K from your salad.
- 1 cup of romaine lettuce, washed and chopped
- ½ cup of tofu, cooked
- 1 cup of broccoli, blanched
- ½ cup of capsicum
- 1 whole egg, sliced
- ½ avocado, slided
- A handful of nuts
- 2-3 tsp of ground tumeric (preferably organic)
- 2 tablespoons macadamia oil ( or any healthy oil of choice)
- 1 tablespoon balsamic vinegar
- ½ Dijon mustard (optional)
- Salt and pepper, to taste
- Place salad ingredients in a large serving bowl.
- Whisk together all dressing ingredient in a small bowl.
- Toss salad with dressing.
Cheers to anti-inflammatory lifestyle,
P.S. Your life energy is incredibly valuable – be it bringing enthusiasm into your career, having adoring relationship with your kids and loved ones. You and your health make a world of difference to make that happen.