Tel: 615-669-7151

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© 2016 by Be Well Nashville, LLC. Design by Shane Almgren MultiMedia & Entertainment

 

Located in East Nashville.

Skype & Phone Sessions available.

Anti-Inflammatory Diet

AVOID:
Wheat/gluten, cow’s dairy (milk, cheese, etc), sugars, artificial sugars (Stevia is okay), caffeine, alcohol, high glycemic fruits (bananas, oranges, etc) and  peanut butter.

 

What contains Gluten? Anything made with wheat flour, rye or barley. Wheat is the most common food senstitivity and is used to make breads, pastas, flours, cookies, crackers etc. If it contains wheat, it contains gluten!

**For a great explaination of why wheat has become an issue for our bodies, check out two great books, The Wheat Belly and Grain Brain. Both are available on the Be Well Favorties under our Online Store.

 

Tip: Two popular food plans that contain anti-inflammtory foods are the Paleo Diet and the Whole 30 Diet.

What you CAN eat:

Fats:

Macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are chemically stable, they are less inflammatory.

• Avocado

• Avocado oil

• Almond oil

• Beef Organic , preferably from grass fed cattle

• Butter: from grass fed beef

• Ghee 

• Macadamia Nuts

• Macadamia oil

• Mayonnaise • Olives

• Olive oil, organic

• Organic coconut oil, coconut butter and coconut cream concentrate

• Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are

higher in inflammatory Omega 6 fats, so limit amounts, and don’t

heat them.

• 85-90% dark chocolate can be used in small amounts.

Protein Sources:

  • Organic Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better fatty acid profile.

  • Organic Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant.

  • Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi- mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.

  • Canned tuna and salmon are acceptable but look for Wild caught and limit due to possible heavy metal contaminants.

  • Whole Organic eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft- boiled. If cholesterol is high, keep yolk runny.

  • Turkey Bacon and sausage:  Look for organic or at least no nitrates, etc.

  • Protein powders, plus rice, pea, hemp or other vegetable protein powders. Avoid Whey protein if on a Candida diet.

     

  • Veggies:

Choose organic vegetables or grow your own to avoid pesticide residues. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes (ok occasionally , and most winter squash as they are much higher in carbs. Limit sweeter vegetables such as tomatoes, carrots, peppers, and summer squashes.

  • Alfalfa Sprouts

  • Any leafy green vegetable

  • Asparagus

  • Avocado

  • Bamboo Shoots

  • Bean Sprouts

  • Beet Greens

  • Bell peppers*

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots*

  • Cauliflower

  • Celery

  • Celery root

  • Chard

  • Chives

  • Collard greens

  • Cucumbers

  • Dandelion greens

  • Dill pickles

  • Garlic

  • Kale

  • Leeks

  • Lettuces and salad greens

  • Mushrooms

  • Olives

  • Onions*

  • Radishes

  • Sauerkraut 

  • Scallions

  • Shallots

  • Snow Peas

  • Spinach

  • Sprouts

  • Summer squash*

  • Swiss chard

  • Tomatoes*

  • Turnips

  • Water chestnuts

    * If trying to lose weight or balance blood sugar, Limit amounts of these vegetables, as they are higher in carbs.

    Dairy Substitues:

  • Unsweetened Almond, Rice or Coconut milks

  • Some goat or sheep cheese is okay after first 2 weeks.

  • Nuts:

    It's very easy to eat a handful of nuts and not realize how much carb is included. If you are having trouble getting into ketosis or losing weight, reduce or avoid nuts.

  • Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.

  • Nut flours, such as almond flour.Almond flour is a great flour substitute

  • Seeds (pumpkin, sunflower, sesame, etc.. ) are also very high in Omega 6 fats, limit amounts.

  • Most nuts are high in Omega 6 fats, which increase inflammation in the body, so don't rely on nuts as your main protein source.

Sweetners:

  • Stevia, liquid preferred as the powdered usually has maltodextrin in it.

  • Xylitol (keep any food with this sweetener in it away from dogs)

  • Lo Han Guo

  • Monk Fruit

Fruits:

Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate and sugar.

Grapefruits can also help boost metabolism. Avoid other types of fruit as most are too high in sugar and carbs.

Beverages:

WATER is your best choice!! Drink 1/2 your body weight in ounces throughout the day. (up to 100 ounces a day).

Lemon water
Herbal Teas
Decaf Coffee
Unsweetened Almond or Coconut milks 

Mineral water (If you do flavored, make sure to check sugar, calorie and carb content. Better to do plain and use fresh squeezed lemon or lime. Limit these as it can cause the body to be too acidic).

Disclaimer:

Nutritional and Supplement suggestions are for educational purposes and all clients should consult their medical doctor for any health concerns regarding their health or supplements. Be Well Nashville is not a medical facility and does not diagnose medical conditions but is merely making nutritional suggestions for additional support. Be Well Nashville does give medical advice nor do they recommend stopping any prescription medications unless under the guidance of the client's physician. Nutritional and herbal supplements have not been evaluated by the FDA for any treatment or prevention of disease.