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Foods that Increase Inflammation & Contribute to Autoimmune Disease

5/5/2023

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Chronic inflammation can cause health effects and can make you more likely to develop chronic inflammatory health conditions such as an auto-immune disease. Lots of foods can contribute to this and you’ll definitely want to avoid them! The effects of anti-inflammatory foods can be hugely negated if you’re also consuming plenty of inflammatory foods.

Here are a few of the worst culprits for increasing inflammation.

Refined carbohydrates Not all carbs are bad but refined carbs can raise inflammation levels. Research has suggested that they can increase levels of inflammatory gut bacteria that can make you more likely to develop inflammatory bowel disease and be obese.
 
In a study involving young, healthy men who ate 50g of refined carbs had higher blood sugar levels and certain inflammatory markers had also increased.
 
White bread and white pasta are super common examples of refined carbs. Swap them for whole wheat alternatives to give yourself a fiber boost.

Vegetable/seed oils Some vegetable oils can be hugely inflammatory, including soybean oil. They can contribute a ton of omega-6 fatty acids.
 
Given that the typical Western diet is already full of omega-6 fatty acids and often doesn’t include adequate amounts of omega-3 fatty acids, cooking with these types of oils may increase inflammation levels even more.
 
In a study on rats, consuming a lot more omega-6 fatty acids than omega-3 fatty acids increased inflammatory markers.
 
Ideally, you want to be getting a lot more omega-3 fatty acids than omega-6 fatty acids to keep inflammation in check.

Trans fatsThere’s a ton of evidence to say that trans fats are one of the worst things you can eat when it comes to inflammation. They’re hugely inflammatory and raise the risk factor for a whole heap of conditions.
 
They can lower levels of “good” HDL cholesterol and have negative effects on endothelial cells in the blood vessels. The latter is one of the risk factors for heart disease.
 
They can also raise inflammatory markers such as C-reactive protein (CRP). In one study, women with high levels of CRP also consumed large amounts of trans fats in their diet.
 
Trans fats are found in a ton of processed foods, including margarine, cookies, donuts, crackers, breakfast products, and processed snacks. Fried foods and fast food are also culprits.
 
Scan food labels and swerve anything with “partially hydrogenated fats” on the label. This is a big giveaway that trans fats are lurking.

Saturated fats Saturated fats can be a problem too. According to some research, it can “short circuit” immune cells, which can cause an inflammatory response. This can raise the risk factor for heart disease and arthritis, amongst other conditions.
 
Full-fat dairy products, pizza, red meat, and cheese are some of the biggest sources of saturated fat. If you eat a lot of these foods, look for lower-fat alternatives.

Sugar/fructoseSugar is hugely inflammatory and is a super common culprit for raising inflammation levels and keeping them high.
 
High-fructose corn syrup can be a big problem here, not least because it’s added to tons of processed foods.
 
Research has shown that a high-fructose diet can lead to inflammation in the endothelial cells in the blood vessels and raise the risk factor for developing heart disease.
 
A high-fructose diet has also been linked to increased inflammatory markers in both mice and humans.
 
Mice that were given a high-fructose diet didn’t see as much anti-inflammatory effect from omega-3 fatty acids.
 
The bottom line? If you’re already getting plenty of fructose from fruits and vegetables, you don’t want to be getting a ton from elsewhere too. Added sugars, in general, encourage the release of pro-inflammatory cytokines.

Processed meatsProcessed meats are linked to inflammation. They tend to contain a whole heap more advanced glycation end products (AGEs) as they cook, and this can be inflammatory. Eating a lot of processed meat can be a risk factor for certain types of cancer, including colon cancer.
 
Processed meats can include bacon, ham, and sausages. Swap processed and fatty meats for fish or lean protein. Poultry and lean cuts of grass-fed beef can work great for the latter.

Foods with MSG 
Mono-sodium-glutamate (MSG) is added to a ton of foods to add flavor. It can also encourage inflammation. It’s a super common ingredient in pre-prepared Asian foods, soy sauce, salad dressings, pre-prepared soups, deli meats, and fast food.
 
If you eat these types of foods regularly, think about making your own soups, salad dressings, and Asian-inspired dishes. It may take a little bit more time but you’ll know that it’s free from MSG and a lot healthier into the bargain. 

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Mother's Day Brunch Menu

5/5/2023

0 Comments

 
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For many of us, Mother's day is a day that we get to celebrate our wonderful mom's. Whether they are present or not, this day is often filled with loving thoughts, memories, and for some of us, a traditional brunch. With celebration and health in mind, here is a mother's day brunch menu that embraces health and wellness, as well as our wonderful moms. 

I hope you enjoy!
​-Petra

If you require assistance with dietary planning, or food options for your specific needs, feel free to reach out. I offer a variety of menu plans catered to you!

Click Here to Schedule an Appointment or Free 15 Minute Discovery Call
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4 Servings
Ingredients:
  • 2 cups Orange Juice
  • 2 cups Sparkling Water
  • 1/2 Navel Orange (cut into wedges
​Pour orange juice in a glass and top with sparkling water. Garnish with an orange slice. Enjoy!
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4 Servings
Ingredients:
  • 2/3 cup Grapes
  • 1 1/3 Banana (sliced)
  • 1/3 Cantaloupe (small, chopped)
  • 1 1/3 cups Strawberries (chopped)
  • 2/3 cup Blueberries
Add all of the fruit to a bowl and mix to combine. Divide into bowls or onto plates. Enjoy!
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4 Servings
Ingredients:
  • 1/4 oz Unbleached All Purpose Flour (for dusting)
  • 7 ozs Puff Pastry (thawed)
  • 1/4 cup Goat Cheese (divided)
  • 2 Beets (peeled, sliced)
  • Sea Salt & Black Pepper (to taste)
  • 1 tsp Extra Virgin Olive Oil
  • 1 tbsp Mint Leaves
  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Use the flour to lightly dust onto a flat surface. Roll out the puff pastry into a rectangle, about 1/2 inch (13 mm) thick.
  3. Spread half of the goat cheese evenly on top of the puff pastry. Arrange the sliced beet on top and season with salt and pepper.
  4. Transfer the tart to the baking sheet and bake in the oven for 20 to 25 minutes or until golden brown. Drizzle with olive oil and top with the remaining goat cheese and mint leaves. ​Enjoy!
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4 Servings
Ingredients:
  • 5 Eggs (large)
  • 1/4 cup Plain Cow's Yogurt, Whole Milk
  • Sea Salt & Black Pepper (to taste)
  • 1 tbsp Extra Virgin Olive Oil
  • 1/2 cup Red Onion (chopped)
  • 1 cup Asparagus (ends trimmed and cut into 1/2-inch pieces)
  • 1/2 cup Frozen Peas (thawed)
  • 1/2 cup Baby Spinach
  • 2 tbsps Goat Cheese
  • 2 tbsps Chives (chopped, optional)
  1. Preheat the oven to 400ºF (205ºC).
  2. In a large bowl, whisk the eggs and the yogurt together and season with salt and pepper. Set aside.
  3. Heat the oil in an oven-safe skillet over medium heat. Add the onions and sauté for three to four minutes, or until softened.
  4. Add the asparagus and sauté another one to two minutes. Add the peas and baby spinach, and sauté another one to two minutes, or until the spinach is wilted. Season with salt and pepper.
  5. Pour the egg mixture over the vegetables and top with small dollops of cheese.
  6. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the eggs are set.
  7. Let sit for five minutes before cutting into wedges. Sprinkle with chives, if desired, and enjoy!​
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4 Servings
Ingredients:
  • 2 Eggs
  • 2 2/3 tbsps Butter (melted)
  • 1/3 cup Cow's Milk, Whole
  • 1/3 cup Maple Syrup
  • 2/3 Lemon (juiced, zested)
  • 2/3 tsp Vanilla Extract
  • 1/8 tsp Sea Salt
  • 16 ozs Sourdough Bread (sliced, halved)
  • 1 2/3 cups Strawberries (chopped)
  1. Preheat the oven to 375°F (190°C).
  2. In a large bowl, whisk together the eggs, butter, milk, maple syrup, lemon juice, lemon zest, vanilla, and salt until well combined.
  3. Dip the pieces of sourdough bread into the batter, ensuring all sides are soaked. Transfer the bread into a casserole dish, filling the casserole dish completely.
  4. Evenly stuff the strawberry pieces in between the slices of bread until they are all used up. Bake in the oven for 30 minutes or until starting to brown.
  5. Serve with extra maple syrup and strawberries, if desired. Enjoy!​
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4 Servings
Ingredients:
  • 2 2/3 tbsps Lemon Juice
  • 1/2 oz Gelatin
  • 2 2/3 cups Canned Coconut Milk (full fat, divided)
  • 1 1/3 tbsps Maple Syrup
  • 2/3 tsp Vanilla Extract
  • 1/8 tsp Sea Salt
  • 1 1/3 cups Raspberries
  1. In a medium bowl, add the lemon juice and then sprinkle the gelatin on top. Let it sit for two to three minutes. Do not mix.
  2. In a small pot over medium-low heat, add the coconut milk and maple syrup. Whisk to combine. Allow it to heat through for two to three minutes or until warm. Do not let it boil.
  3. Add the warm coconut milk to the gelatin mix and use a whisk to mix as you pour. Add the vanilla and sea salt and stir to combine.
  4. Pour the coconut milk mixture into a blender and add the raspberries. Blend on high until smooth and creamy. Pour into jars and place in the fridge for four hours to set. Enjoy!


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    Petra Sovcov is not a Medical Doctor (MD) nor a Naturopath (ND), she is a Clinical Herbal Therapist (CHT) and holds a Doctorate in Natural Medicine (DNM). The suggestions or recommendations made on this site  are not meant to be a substitute for advice from your MD, or as a substitute for any prescriptions you may be taking. Suggestions followed will be the responsibility of the reader, and are stated with the intention of interest and education only. If you have a health issue, please see your primary care physician (MD) first and foremost.

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