As weeks went by, I had dramatically less pain, there was a lot less of me(I've lost about 15 lbs) and I'm a lot less tired! I'm much more focused and a much better, more patient mother. When you don't feel crappy all the time, your more motivated to get up, go for a walk, build train tracks with your babies, ride bikes, play hide-and-seek, and read books. This change for me was HUGE! Previously, I may have eaten more candy and drank more soda than anyone in the county..quite possibly the state! It is still quite shocking to those close to me that I just stopped. that easy! Don't get me wrong..some days i just need a 'Laffy Taffy' or a drink of soda, and I have one and that's no biggie. One of my biggest rules is: I can drink whatever I want, if I have had AT LEAST 100 oz. of water and all my juice. Now I'm to the point where, if I go to a movie I can get a box of frozen 'Jr. Mints' and just eat a few, not the entire box during the previews like before!
I read that there is some things we are taking into our bodies, that our stomach doesn't even recognize as food. When we eat those things, it puts all of our organs into over-drive trying to decide what to do with it. If our immune system is called to help digest food, it isn't fighting sicknesses, or Rheumatoid Anti-bodies, or anything else it is suppose to be fighting. Trans-fats are some of these things our bodies view as non food items, we should avoid them at all costs.
This is something ANYONE can do if I can! Rather than slowly cutting out things..I would suggest doing it all at once..give it a try for at least 2 or 3 weeks...you will feel better, it's impossible not too. Just make a goal and stick to it, there is really NOTHING to lose by eating healthy and taking care of your body, and everything to gain!
Friday, February 17, 2012
Monday, February 13, 2012
From then on...
From the anti-inflammatory graph, I decided a few things. I was going to follow it to a 'T' for the next 3 weeks just to see if my pain improved. I came up with a small list of things that would no longer be in my diet..meat (of any kind), eggs, cheddar cheese, anything fried and sugar. That was where I started. I strictly followed the graph for 4 weeks..it was easy! my husband thought I had amazing will power, but the fact of the matter was..I FELT BETTER..much better! It was easy to eat right when I felt good, knowing that a slip up would cause me physical pain. In the fourth week, on Christmas Day..I had a small piece of ham. It was the first I had 'cheated'. I didn't break down in pain, but I certainly didn't feel so good after eating it..I had a sick belly, which made it even easier to eat right.
About a week after changing my eating habits, I decided the only wasy I was possibly going to get all my fruits and veggies for the day was to get a juicer. I went and bought a cheap juicer at Wal-Mart and used it several times a day. After a few weeks of that, I invested in a much better, more efficient juicer. Now I use it once in the morning and am able to make all my juice for the day. My goal is to drink a quart of fruit and a quart of veggie juice a day. Lots of people make fruit and veggie smoothies and that's great..but I find it much easier to drink juice.
My fruit juice is usually: 2 oranges, 1 grapefruit, a handful of strawberries, a kiwi and an apple.
My veggie juice is: 3 roma tomatoes 3 carrots, 3 celery sticks and 1 half of a cucumber.
I put each juice in a quart jar and put it in the fridge. I usually try to get all my juice drinking out of the way before noon. However, sometimes I end up having to chug it just before bed!
It seemed to be pretty expensive at first, but as time goes on, I realize that it's like going to Costco..It costs you a lot that day, but saved you in the long run. I have far less trips to the store to grab this or that, but when I do go, it's pretty costly..especially in the winter when fresh produce costs more anyway.
About a week after changing my eating habits, I decided the only wasy I was possibly going to get all my fruits and veggies for the day was to get a juicer. I went and bought a cheap juicer at Wal-Mart and used it several times a day. After a few weeks of that, I invested in a much better, more efficient juicer. Now I use it once in the morning and am able to make all my juice for the day. My goal is to drink a quart of fruit and a quart of veggie juice a day. Lots of people make fruit and veggie smoothies and that's great..but I find it much easier to drink juice.
My fruit juice is usually: 2 oranges, 1 grapefruit, a handful of strawberries, a kiwi and an apple.
My veggie juice is: 3 roma tomatoes 3 carrots, 3 celery sticks and 1 half of a cucumber.
I put each juice in a quart jar and put it in the fridge. I usually try to get all my juice drinking out of the way before noon. However, sometimes I end up having to chug it just before bed!
It seemed to be pretty expensive at first, but as time goes on, I realize that it's like going to Costco..It costs you a lot that day, but saved you in the long run. I have far less trips to the store to grab this or that, but when I do go, it's pretty costly..especially in the winter when fresh produce costs more anyway.
Thursday, February 2, 2012
Drugs, drugs, then more drugs..
For me, returning to health was a necessity. I started on an anti-inflammatory drug. When I had my first flare-up I returned to my Rheumatologist, he treated me with a Steroid. The steroid worked wonders! By chance, the next week I had an appointment for my annual exam. My doctor noticed an abnormalty in my heart..I KNEW my heart WAS normal. I proceeded with an EKG after which was ordered an ultrasound on my heart. Turns out the steroid was the cause of all the problems! The heart doctor told me "no more steroids...ever!" When I returned to my Rheumatologist, he quickly said he could prescribe me something else that would help with the effects of the steroids on my heart...another pill? That would have been my 6th pill a day! I know I didn't want to start down that path!
I came straight home and started researching, I came to the conclusion that night that I needed to do something different or live in pain. I didn't know what I could do differently..I had NO idea that there was high inflammatory foods and anti-inflammatory foods.
The breaking point was Thanksgiving morning 2011. I woke up that morning(after my knees, ankles and toes hurt so bad the night before, my husband had to help me up to bed), got myself and kids ready, and then went to put my shoes on. My toes were so swollen and sore that I couldn't get my shoes on..I was so sad. So, I duct taped some hand warmers to my toes to help with the pain, put my slippers on and headed out to the family Thanksgiving dinner! I was in a lot of pain that night and didn't sleep a lot, I woke up the next morning, started researching, and this is what I came across and started focusing my eating habits around.
HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.
RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.
SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.
Click here to learn more about supplements and get your free recommendation.
TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.
HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.
OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan. If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.
COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).
WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.
FISH & SEAFOOD
How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.
HEALTHY FATS
How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.
WHOLE & CRACKED GRAINS
How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.
PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has "tooth" to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.
BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load food. Eat them well-cooked either whole or pureed into spreads like hummus.
VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.
FRUITS
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
Additional Item:
WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.
I came straight home and started researching, I came to the conclusion that night that I needed to do something different or live in pain. I didn't know what I could do differently..I had NO idea that there was high inflammatory foods and anti-inflammatory foods.
The breaking point was Thanksgiving morning 2011. I woke up that morning(after my knees, ankles and toes hurt so bad the night before, my husband had to help me up to bed), got myself and kids ready, and then went to put my shoes on. My toes were so swollen and sore that I couldn't get my shoes on..I was so sad. So, I duct taped some hand warmers to my toes to help with the pain, put my slippers on and headed out to the family Thanksgiving dinner! I was in a lot of pain that night and didn't sleep a lot, I woke up the next morning, started researching, and this is what I came across and started focusing my eating habits around.
HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.
RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.
SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.
Click here to learn more about supplements and get your free recommendation.
TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.
HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.
OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan. If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.
COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).
WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.
FISH & SEAFOOD
How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.
HEALTHY FATS
How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.
WHOLE & CRACKED GRAINS
How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.
PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has "tooth" to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.
BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load food. Eat them well-cooked either whole or pureed into spreads like hummus.
VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.
FRUITS
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
Additional Item:
WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.
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