SMOKINCHOICES (and other musings)

August 10, 2012

Inflammation, fix w/diet

Can Fix Inflammation with food choices rather than trying to mask the pain

A fine letter from the Healing Gourmet (one of the freebie’s that I received when I bought Dr Mark Hyman’s book “Blood Sugar Solution”),  so I am sharing it with you.    Many have been very worthwhile and this is one of those.  It can be helpful to any who have these problems (inflammation and all it’s manifestations)    Jan

August 7, 2012

You may think you’re getting good care from your doctor. But the truth is, most doctors fail to test their patients for some of the most important warning signs and early markers of disease. And of those, inflammation is the most dangerous.

In this issue, you’ll learn:

  • How an inflammatory diet causes you pain… and the delicious foods you can eat for relief
  • One inflammatory factor that triples your risk for stroke (and the delicious ways to reduce it)
  • How to make Wild Salmon with Lentil Tabbouleh – a 20 minute meal that slashes inflammation in four tasty ways!

To Your Great Health,

Are the Foods You’re Eating Keeping You in Pain?

By Steve Hefferon, CMT, PTA
When I say the word “inflammation,” you might think of painful joints and muscles, swelling, and a loss of mobility. But did you know that chronic inflammation can lead to serious diseases such as diabetes, heart disease, cancer, Alzheimer’s and more?
The amount of inflammation in your body varies and it is dependent on a number of factors. These include your activity level, how much sleep you get, the degree of stress in your life, and even the foods you eat. And these factors build up over time.
Early in life, you might not even be aware that you have inflammation in your body. That’s because our bodies do a decent job of controlling it – at least for a while. Then one day you wake up and something is just not right. You begin to feel more aches and pains. Your energy is flagging. You might get sick more often. And your doctor might even tell you that you are at risk for disease.
So, what can you do to help yourself?
The first step is to get your levels of C-reactive protein (CRP) tested. C-reactive protein is produced by the liver. It rises when there is inflammation in the body. In fact, it is one of the few markers that can determine your levels of chronic inflammation. All it takes is a simple blood test that can be evaluated by your doctor.

Most doctors recommend the traditional medical path to treat inflammation. This includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery. But all of these methods can cause unwanted side effects. They are costly. And none of them actually treat the underlying cause of inflammation.

To do that, you need to consume an anti-inflammatory diet. This will help decrease inflammation and ease the pain and discomfort associated with it. Here is a list of foods that can decrease inflammation, along with those that increase it.

Anti-Inflammatory                                                          Inflammatory


Wild Alaskan Salmon, sardines                                           Sugar (from any source)                                             Grass-fed beef, pastured poultry                                       Vegetable and seed oils                                                 Whole fruits and vegetables                                              Trans fat (hydrogenated oil)                                       Berries                                                                          Conventionally-raised meats                                                                                Green tea                                                                      Processed food / Fast food                                            Olive oil, coconut oil                                                        Refined grains (bread, cereal, pasta)                                 Nuts, legumes and seeds                                                  Excess alcohol                                                          Spices (especially turmeric, ginger)                                    Additives and preservatives

In addition to these dietary changes it is also recommended that you:
Maintain a healthy weight
Get better sleep (7 to 9 hours is a must)
Relax more often to lower stress
Exercise on a regular basis

And don’t forget to have your CRP levels tested. This is the best indicator of inflammation in your body. If your CRP levels are high, so is your risk for disease… and that’s some news that it is better to hear sooner rather than later.

Finally, if you are in pain and you’ve made a conscious decision to help yourself get better here’s something that could help…

Homocysteine: What’s Your Level
By Kelley Herring
There is another cause of dangerous inflammation that you need to be aware of…
It is called homocysteine and it is a waste product that is created when you consume protein. Excess homocysteine in the blood will literally sear the walls of your arteries.
High levels of homocysteine are directly linked to heart attacks and stroke. In fact, people with high homocysteine levels have nearly twice the risk of heart attack and nearly triple the risk for stroke.
But that doesn’t mean you should give up protein, of course. The solution is very simple. A diet that is rich in folate, vitamins B6 and B12 will help your body rapidly metabolize homocysteine. That way, it never builds up to dangerous levels.
The Journal of Nutrition has reported that folic acid, B6 and B12 will effectively lower homocysteine in more than 95% of cases.
The problem is that many of us are deficient in these nutrients.

Internal Endorsement

 A Revolutionary Recipe for Lifelong Health & Effortless Weight Loss
                                                                       What if I told you that you can prevent Alzheimer’s disease, diabetes, metabolic syndrome, heart attacks, strokes, breast cancer, colon cancer, prostate cancer, weight gain, premature aging, cataracts, macular degeneration, infertility and IBS… all in one meal?
Well, you can…
While most chronic diseases look very different on the surface, they are really just physical variations of the same underlying causes. And when you eliminate the causes, disease doesn’t stand a chance.
  • Nearly every disease that plagues modern man begins with what’s on our plate. That means you can change the course of your life with a few simple choices and a handful of easy changes.

And we’ll show you how here…

Wild Salmon with Lentil Tabbouleh
Looking for ways to pack more inflammation-fighting foods into your diet? This Mediterranean meal does it all!
Not only does it provide an excellent source of the homocysteine-fighting trifecta: folate, vitamin B6 and vitamin B12, but it also serves up 248% of the daily value for inflammation-fighting omega-3s.
In fact, a recent study published in the journal Nutrition found that people getting the most omega-3 on their diet had 29% lower levels of C-reactive protein than those getting the least.
Best of all, this tasty-way-to-tame-inflammation is ready in just 20 minutes! 

Yield: 4 servings
Start to Finish: 
20 minutes

Benefits: Gluten-Free, Dairy-Free
Excellent Source of: Fiber, Iron, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Folate, Thiamin, Niacin, Riboflavin, EPA/DHA Omega-3
Good Source of: Magnesium, Zinc, Copper, ALA Omega-3
Nutrition Snapshot: 328 Calories, 17 g Total Fat, 62 mg Cholesterol, 333 mg Sodium, 16 g Carbohydrate, 6 g Fiber, 3 g Sugars, 28 g Protein



  • 1/2 cup organic lentils, dry*
  • 2 cups fresh organic parsley, finely chopped 
  • 1/4 cup fresh organic lemon juice
  • 1 medium organic cucumber, peeled and diced
  • 1 medium organic tomato, diced
  • 1/2 cup organic onion, diced
  • 3 cloves organic garlic, chopped
  • Spring/filtered water for cooking
  • 12 ounces wild salmon (4-3 ounce fillets)
  • 2 Tbsp. organic extra virgin olive oil


Rinse the lentils. Add water to a medium pot and bring to a boil. Reduce heat, and cook until tender (about 15-20 minutes). Meanwhile, lightly season the salmon (if desired) and broil or use your Flavorwave to cook to desired doneness. Remove the cooked lentils from the heat, drain, and set aside. Place the lentils, parsley, cucumber, tomato, lemon juice, olive oil and garlic in a medium non-reactive bowl. Mix well to combine. Divide lentil mixture among plates. Top with salmon. Serve.
*You may substitute canned lentils, if desired. Try Eden Organic.

Leave a Comment »

No comments yet.

RSS feed for comments on this post.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: