Anti-Inflammatory Diet – Including Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
by Counseling and Wellness Center of PittsburghAugust 7, 2018 anti-inflammatory diet, chronic inflammation, diabetes, medicine, nutrition, Uncategorized, Wijkstrom0 comments
Anti-Inflammatory Diet, What it is, What it Does and Including a Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
Every standard anatomy course covers a section on inflammation, health circles and modern medicine studies how this physiological process effects our bodies. Modern science has uncovered much evidence related to how our dietary consumption fuels our internal inflammation. To understand inflammation, let’s talk what about what inflammation really is. Inflammation is a normal part of our body’s healing process. Think of the redness, pain and swelling that comes along with an acute injury. These are bio-markers that our white blood cells are migrating to the origin of a wound, when the white blood cells arrive they will unfold to facilitate the healing process. This mechanism is a normal and necessary indication that our immune response is hard at work. But what happens when our immune systems are working over time in a way we can’t see? This is a part of what is termed ‘chronic inflammation’, and our diet definitely plays a large role in both calming it down or conversely, throwing fuel on the flames.
Chronic inflammation is a contributing factor to many common diseases in the U.S today. Obesity, heart disease, and Type 2 Diabetes are some common diseases to which inflammation contributes to the onset and progression (Lopez-Condelez 2017). Additionally, according to a 2018 study Dr. Billmore et, al, which was published in Nature, there is also evidence that inflammation may contribute to certain forms of depression as well as aiding in the development and progression of this mental health disease, inflammation is also being study as a contributing factor in the development of other mood disorders. Of course diet alone can not provide total therapy for depression or disease but it is an important pathway to providing our best course to become well.
The fact is when our immune system becomes chronically activated, low-grade, systemic inflammation occurs. Even if you aren’t suffering from an overt disease, things like stress, leaky gut, food sensitivities and even an imbalance in our gut micro-biome all are capable of pushing our bodies into an inflammatory state. The consequences of chronic inflammation are serious. Increased risk of neuro-degenerative and cardiovascular disease, trouble losing weight, digestive problems, hormonal imbalances, and cellular damage may all occur as a result.
Our food choices can either promote or calm inflammation. Many of the diseases and problems listed above may be prevented or mitigated with an anti-inflammatory diet. The top foods that commonly contribute to chronic inflammation in the standard American diet are:
- Refined grains (bread, crackers, cookies, cakes, snack foods)
- Dairy (all cow dairy products including milk, ice cream, and yogurt
- Sugar (table sugar, high fructose corn syrup, sugar alcohols or artificial sweeteners)
- Vegetable oils (Canola, Corn, Safflower, Sunflower and Rapeseed oils)
- Trans fat (Margarine, peanut butter, mayonnaise, packaged snacks)
- Conventional/commercially raised meat
- Alcohol (More than 1 drink per day for women and 2 for men)
- Food additives (MSG, artificial flavors and food dyes)
On the flip side, nourishing foods can also accelerate healing in the body and prevent the inflammatory cascade from becoming chronic. For whole body health and wellness, add these anti-inflammatory foods into your daily diet:
- Fatty fish (Halibut, salmon, sardines, trout)
- Coconut oil
- Olive oil
- Vegetables (Any and all kinds!)
- Chia seeds
- Flax seeds
- Grass-fed animal meats
We know that one of the barriers to incorporating dietary changes is that we simply don’t know where to begin. As an added bonus, we will share an example one-day meal plan, made by a certified and licensed Nutrition Counselor, Liz Mckinney, by using this plan, you can jump start your anti-inflammatory diet today!
- 2 scrambled eggs with sautéed spinach, mushrooms and garlic
- ½ avocado
- 2 cups mixed greens with 4 oz. salmon or chicken and walnuts with a turmeric ginger dressing (Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice, 1″ fresh ginger, skin removed, 1 garlic clove, 2 teaspoon ground turmeric, 3 tablespoons extra virgin olive oil, 1 tablespoon apple cider vinegar, 1/4 teaspoon black pepper, Salt to taste – Blend in food processor)
- Sautéed lemon pepper shrimp over zucchini “noodles” sautéed in olive oil with salt and pepper
- 70% or greater dark chocolate, almonds/walnuts, rice cake with mashed avocado, hard boiled egg with spicy mustard, cut up veggies with hummus or another home made veggie dip
Additionally, by working with a licensed nutritionist or dietitian to identify food sensitivities, heal leaky gut, balance your gut micro-biome, eradicating bacterial overgrowth, and implementing a stress reduction plan into your daily life, your wellness, emotional, and physical health can be optimized. As always, wellness routines that include yoga, meditation, mindfulness, progressive muscle relaxation, spending time in nature, or deep breathing are all proven techniques to increase resilience to stress.
Blog article is written by Liz Mckinney, CNS, Liz is the licensed and certified nutritionist for the Counseling and Wellness Center of Pittsburgh, Liz can provide nutrition counseling near you, now accepting new patients in Western Pennsylvania.
edited, by Stephanie Wijkstrom, MS, LPC, NCCLearn More
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 Certified Nutritionist, counseling, Emotional Health, integrative health, integrative medicine, mindfulness, Nutrition Counseling, Nutritionist, wellness0 comments
What is Nutrition Counseling? Liz Mckinney, Certified Nutrition Counselor in Pittsburgh and Monroeville explains a little bit about how this works to enhance your health and wellness.
What to expect:
- One on one individualized nutrition counseling based on your goals and health complaints
- Detailed analysis
- Goal setting, coaching and working through barriers to change
- A clear cut program including diet, lifestyle and supplement therapy specific to your needs
- Existing lab report analysis and/or future recommended lab work either through a third party lab or through your primary health care provider
- Email support as needed between sessions
In your first session, we will:
- Go over your client intake form and three day diet diary
- Discuss your primary goals and current barriers to change
- Complete a nutrition focused physical exam
- Analyze any existing lab work you’ve had completed within the last year
- Set a program for you consisting of dietary, lifestyle and supplement therapy
by Counseling and Wellness Center of PittsburghJanuary 9, 2018 Certified Nutritionist, dietitian, Emotional Health, integrative health, integrative medicine, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, wellness pittsburgh0 comments
Therezia Alchoufete, MS, LDN is a Registered Dietitian/Nutritionist (LDN) who works to inspire others to lead healthy lives through good food and an active lifestyle. She holds a Bachelor of Science in Neuroscience/Pre-Medicine and a Master of Science in clinical dietetics & nutrition both from the University of Pittsburgh. She completed her dietetic residency at St. Clair Hospital in Pittsburgh, and, in addition to being the Dietitian for the Counseling and Wellness Center of Pittsburgh, she is also now specializing in medical nutrition therapy for gastrointestinal disease management at UPMC. She is tirelessly advocating for nutritional awareness in the community and works for the YMCA where she teaches group fitness classes and provides nutrition counseling.
Therezia is an expert in the field of nutrition as well as an educator and public speaker. Her experience has included presentations at local grade schools as well as guest lectures on the university level both locally and internationally. She is committed to offering food-demonstrations and corporate wellness presentations throughout the city of Pittsburgh, and her other work includes professional publications, contributions to published books, and several published website articles.
Therezia has worked alongside many individuals to tackle nutrition challenges and takes pride in her ability to inspire healthy diet changes that lead to sustainable and rewarding lifestyles. Her out-of-the-box way of thinking is essential to developing new ways to manage diets which are based on individual needs. She believes in the hands-on approach to nutrition counseling – that it is about BOTH teaching the science of food intake AND providing the toolkit to adopt these lifestyle changes through nutrition counseling. Therezia became a dietitian to practically merge her passions for medicine and nutrition, and she values the impact that food habits have on the body, as well as the promise that nutrition services hold for preventative medicine and chronic disease management.