2 Objectives Examine key factors for managing inflammation and chronic pain with food choices Address strategies to help implement positive nutrition changes
3 Health conditions related to inflammation Chronic obstructive pulmonary disease Inflammatory bowel disease & Celiac Heart disease Arthritis Asthma Type 2 Diabetes Some Cancers
4 Is there an Antiinflammatory Diet? Evidence supporting the impact of specific foods on inflammation in body is very limited There is really no specific anti-inflammatory diet. Can eliminate foods thought to be common inflammatory foods Can increase foods high in antioxidants
5 Foods thought to promote inflammation Margarine, shortening, and foods made with saturated and trans fats Most vegetable cooking oils Fried foods Sugary and refined foods Fast foods Alcohol
6 Foods thought to be antiinflammatory foods Antioxidant-rich foods Whole grains Seeds and nuts Beans Spices and herbs Omega-3 rich foods Monounsaturated Fats
7 Omega-3 Fatty Acids Omega-3 s support the production of antiinflammatory molecules EPA and DHA are the two main types of Omega-3 s. If you supplement, rec daily dose is 2-5 grams daily Try to eat fish twice a week (or 12 oz a week) Other sources are flax seed and walnuts
8 Worried about mercury? FDA and the EPA recommend that women who may become pregnant, are pregnant, breast feeding and young children should avoid certain fish. These are shark, swordfish and king mackerel.
9 Worried about mercury? To limit mercury-fish that are higher on the food chain contain more toxins. Plant-eating fish are less contaminated than those that eat other fish. Safer sources: canned light tuna, catfish, Pollock, salmon, especially wild salmon and shrimp (if eating albacore, limit to 6oz a week instead of 12oz)
10 Omega-6 Fatty Acids Diet high in Omega 6, low in Omega 3 is associated with increased cytokines (cells that trigger inflammation) Used to be 2:1 ratio of Omega 6 to Omega 3 Now it s 20:1 ratio with an increase in processed foods.
11 Omega 6 Fatty Acids Corn and soybean oils Fast foods Convenience foods
12 Eating to decrease inflammation may be easier than you think! There is no one specific super food. Overall, it s a healthy diet that everyone should be following. Very close to the Mediterranean Diet. Note: It s still unclear how much and how often you should eat certain foods for this benefit.
14 If it came from a plant, eat it; if it was made in a plant, don t.
15 1. Increase your fruit and vegetable intake Half of your plate should regularly consist of fruits and vegetables. Try fresh, frozen or dried berries and cherries. Leafy greens such as chard, spinach and Brussels sprouts. Good sources of anti inflammatory foods: berries, zucchini, tomatoes, pumpkin, sweet potatoes, cabbage and red peppers
16 2. Opt for plant-based proteins If you are easing into this, try including a meatless meal once a week. Gradually work up to more often. Ideas: Whole-grain pasta and meatless tomato sauce, whole-grain tortillas with beans, veggie burgers, vegetarian chili or bean soup and salad.
18 3. Reduce intake of refined foods Use whole grains instead of white or refined breads and cereals. Include more beans, peas, lentils, barley and quinoa. Minimize processed foods such as frozen dinners, convenience foods and processed snack foods. Make larger portions and freeze entrees and soups for later use (for convenience)
20 4. Swap healthy fats for less healthy ones. Use olive and canola oils instead of corn and vegetable oils. Include avocados on salads and sandwiches. Include nuts and seeds on salads and for snacks.
21 Also Reduce intake of shortening and processed foods with fat (to avoid trans fats) Reduce intake of high-fat dairy products and fatty meats.
22 5. Inlcude Omega 3 fatty acids Try to include fish at least 2 times a week. Fatty fish are best source. This includes salmon, sardines and anchovies. Use fish oil supplements if not eating fish. Include walnuts in salads and as snacks.
23 What are antioxidants Antioxidants are substances found in foods (fruits, vegetables, plants) that protect against free radicals. Free radicals are molecules produced in body when you break down food, environmental exposure such as tobacco smoke and radiation.
24 6. Season with antioxidants (herbs) Certain herbs and spices are high in antioxidants Examples of herbs and spices are ginger, curry, oregano, dill, thyme, rosemary and peppermint, basil, turmeric and cinnamon.
25 7. Reduce intake of fast food It s not food if it arrived through the window of your car.
26 If you do eat out Choose water or unsweetened iced tea for your beverage Choose lean meats on whole grain breads if ordering a sandwich Choose steamed, grilled, broiled items instead of fried or sautéed.
27 Substitute salad with dressing on the side or a vegetable instead of fries Choose a vegetarian option, chicken or fish (not fried or with heavy sauces) Split an entrée and order a side salad
28 Example of a Day on a healthy diet Breakfast Oatmeal or quinoa cereal Whole grain toast Almond or peanut butter Rice/almond milk Fresh fruit Ground flaxseed Lunch Tuna & white bean salad Rice or ww tortilla/bread Spinach & romaine Salad Walnuts Ginger dressing Fresh fruit Dinner French lentils Brown rice Sautéed spinach w/ almonds Blueberry crisp Snacks Black olives Celery sticks Cashews Avocado
29 Application Maintain a balanced weight (best thing you can do for inflammation!) Assess the quality and types of fats/oils in diet Eat antioxidant-rich foods, i.e. fruits & vegetables Limit processed foods Limit refined and sugary foods
30 Mediterranean Diet
31 Myths About Making Change Myth 1: Self change is simple. Myth 2: It just take will power. Myth 3: I ve tried everything - nothing works. Myth 4: People don t really ever change.
32 When making changes, don t worry about the ultimate goal. Just focus on moving to the next step. Your success will boost your confidence.
33 Strategies for Change and Improving Nutrition Slow down and eat in a pleasant environment Eat at regular times~don t skip meals Leave a bite of food on your plate
34 Strategies Continued Change the stimuli or trigger that makes you eat Ask yourself Am I really hungry? Check portion sizes
35 Even more. Try including one meatless meal a week and increase gradually Ask yourself Am I really hungry? Practice eating until you are comfortable
36 Before you eat, ask yourself, Am I hungry? Check on a scale of 0 (starving) to 10 (stuffed) Try eating when you are at a 2-3 (hungry). Try to stop eating when you are at a 5-6 (comfortably full). Note what happens if you are at a 1-2 or a 7-10?
37 Feel Your Fullness Listen for body signals that you are no longer hungry but are comfortably full Pause often in middle of meal/snack to see how food tastes and check current fullness level Discard idea you must finish everything Make sure you have plenty of food available
38 Be ready with easy-to-prepare foods Yogurt for breakfast. Egg in microwave with whole grain tortilla. Prepare lunch night before; could be leftovers. Keep instant oatmeal, soups handy at work. Eat a healthy snack before leaving work to prevent munching before dinner (hummus, yogurt or fruit).
39 Discover the satisfaction factor Seek pleasure in your eating-the more satisfied you feel, the less you will want to eat-slow down! Figure out what you really want to eat-enjoy sensations that go with eating Make your eating environment enjoyable If you don t love it, don t eat it! If you love it, savor it
41 Cope with Your emotions without using food. Ask yourself, Am I biologically hungry? If yes, honor your hunger and eat! If no, ask What am I feeling? and What do I need? Food will not satisfy needs other than hunger! Don t use food to cope! Meet your needs without food or provide a distraction.
42 Overcoming Barriers to Change Varies between individuals Might not have thought about how to overcome these barriers May need to think through the process or write down in the form of a goal.
43 When choosing your goal, ask yourself. Is my goal realistic? How will I know when I have reached my goal? Do the benefits of achieving my goal outweigh the costs? What barriers may get in my way? When do I expect to reach my goal?
44 Goal: I will eat better. Step 1: I will eat less. Step 2: I will eat more healthy. Step 3: I will be careful about what I eat.
45 That was kind of vague, wasn t it? How about this?
46 Goal: I will eat healthier I will plan my meals three days a week. I will keep my meat portions to three ounces. I will change to diet soda instead of regular soda.
47 Goal: I will increase my fruit and vegetable intake I will.. I can.. I will try to..
48 Quitting smoking is easy. I ve done it a hundred times. Mark Twain
49 Portion Distortion: Bagel 20 years ago Today 3-inch diameter, 30g carb 6-inch diameter, 60g carb
50 Portion Distortion: Soda 20 years ago Today 6.5 ounce, 21g carb 20 ounce, 62g carb
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