+ Decrease pain

+ Increase energy

Decrease the pain associated with inflammation, and increase energy by reducing sugar spikes and crashes

Remember,

+ There is a proportional relationship between food and inflammation
+ There is a proportional relationship between inflammation and pain

Therefore there is a proportional relationship between food and inflammation

1. Follow the glycemic-index chart:

HERE

2. Avoid / reduce these foods:

+ acid-forming foods

+ bad fats

+ red meat

+ alcohol

For replacement foods, visit the Nutrition Page and eat this, not that

Tips

+ Supplements like fish oil (MAX EPA) can help reduce inflammation

+ Flax seed (whole or ground) is good for the kidneys

+ Drink LOTS of water

+ NO PROCESSED FOODS!

+ Let’s talk about rye bread! Rye is much lower on the glycemic index chart than wheat (or rice, for that

matter). I’m talking about bread that has NO WHEAT in it. It is purely rye, rye flour, and other

ingredients such as salt. A very simple product. You can buy it in Safeway, but you might have to ask

for it to find out where it is or buy it online! Give it a try!

+ IF YOU’RE HUNGRY, EAT

+ HELPFUL TO EAT MANY SMALL MEALS IN A DAY, INSTEAD OF 3 BIG ONES

Inflammation stems from  the TYPE of food you eat, and the AMOUNT at one time

So, be mindful

Let’s get started:

DAY ONE

Breakfast:

Big glass of water

Apple

2 eggs

Oatmeal with frozen berries and cinnamon sprinkled on top

Tea

(Coffee is OK) – I drink coffee but no more than 2 total cups of caffeine a day

NOTE: in your tea or coffee, I recommend REAL SUGAR if you must make it taste sweet (instead of

artificial sweetener). Just be reasonable.

NOTES ABOUT SUGAR: brown sugar is lower on the GI chart than white sugar. Whatever floats your

boat.

Mid-­‐morning Snack:

4 almonds

Apple

Lunch:

Any or all of the following:  just make sure to include protein, and watch your portions

Chicken breast

Quinoa (or tabouleh) with lime juice

Vegetable soup – squash soup

Huge salad

Rye crackers – these are called RYVITA – you can buy them in Safeway. Buy those that have no wheat.

Yam – cooked in the microwave

Vegetables – raw or slightly cooked or cooked broccoli, cauliflower, carrots.

Afternoon Snack:

Cottage cheese

Turkey on crackers (preferably RYE crackers; not wheat)

Supper:

Tofu noodles (shirataki mushroom noodles)

Meat (whatever it may be – turkey, chicken, lamb, etc.)

Tons of vegetables

Salad

Rye crackers

Bedtime snack:

A small amount of cooked oatmeal

4 almonds

Apple

Healthy alternatives:

Instead of the food on the left, try the food on the right:

Sugar – agave

Rice – brown rice

Pasta – brown rice pasta

Tortilla – wheat tortillas are much lower on the glycemic index chart than corn tortillas

Some people talk about excluding fruit that is mid‐to-high on the Glycemic-Index chart:  I don’t exclude fruit and I love cherries.

A GREAT SNACK:

Delicious smoothies:

Fresh strawberries

Banana

Almond Milk

Almond butter if you like

Put in enough liquid to just cover the fruit, mix with an electric hand mixer, and enjoy!

Or frozen blueberries, bananas, a couple of fresh strawberries, almond or coconut milk, and mix.

Other tricks to help keep your inflammation down:

Eat protein first

Eat protein with every meal

Other way to conduct portion control:

Take a sip of water between EACH bite. You’ll eat surprisingly less

Put your fork down between each bite. This helps us eat slower

Cow’s milk can cause problems for some people. Delicious and LOW-CALORIE alternatives include:

+ Almond milk

+ Coconut milk

+ Almond milk even comes in chocolate!

Other healthy things to consume:

Cherry juice:  about a ¼ cup every day is EXCELLENT for memory

A healthy condiment:

HOT SAUCE! It’s low-calorie, and adds ZIP!

DAY TWO:

Breakfast:

Big glass of water

Apple

2 eggs

Oatmeal with frozen berries and cinnamon sprinkled on top (if you want a little sweetener, try agave

syrup)

Tea and/or coffee

Mid-morning Snack:

Can of tuna or salmon (eat as much of the can as you like), again, just in moderation (don’t stuff

yourself!)

Apple and/or veggies:  carrots are delicious!

Lunch:

Turkey breast

Yam cooked in the microwave – a bit on butter on top is “OK”! Just in moderation

Vegetable soup:  broth, or squash soup

Huge salad

Toasted rye bread. NOTE: Almond butter is better than peanut butter, and is a delicious additive to

(RYE) toast

Vegetables – raw or slightly cooked or cooked broccoli, cauliflower, carrots

Afternoon Snack:

Cottage cheese

Canned beets

Supper:

Tofu noodles (shirataki mushroom noodles)

Meat (whatever it may be – turkey, chicken,

Tons of vegetables

Or Tofu

Bedtime snack:

A small amount of cooked oatmeal

4 almonds

Apple

DAY THREE:

Breakfast:

Big glass of water

Apple

2 eggs

Oatmeal with frozen berries and cinnamon sprinkled on top

Tea and/or coffee

Mid-­morning Snack:

4 almonds

Apple

Lunch:

Tofu

Spaghetti squash

Soup

Pickles (watch sodium and sugar content)

Huge salad

Rye crackers

Yam

Vegetables – raw or slightly cooked or cooked broccoli, cauliflower, carrots

Afternoon Snack:

Cottage cheese

Turkey on crackers

Supper:

Brown rice pasta

Canned beats

Turkey, chicken, or Fish

Vegetable

Bedtime snack:

Oatmeal

NOTE: * SLOW-COOK oatmeal. It is lower on the Glycemic‐Index chart than instant or “quick”

oats.

4 almonds or tofu

Apple

 

For more information, call or email me at:  720 470 8049 and [email protected].

Your body is your health, and what you put into it matters.

Aim to eat foods with a low to medium Glycemic Index