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Fun & Flexible Friday & Ask Nutri-savvy: INFLAMMATION & disease

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Happy Fun & Flexible Friday!

How was your week?
Any fun pre-Valentine’s Day plans?

Please share!

Thanks again for your wonderful questions

for our Registered Dietitian, Lauren O’Connor and

keep them coming.

Q.  Does inflammation really cause disease?

A: Yes, its true!: The very mechanisms that play a role in healing, repair (and maintenance)

can wreak havoc in the body, too. When it comes to inflammation – marked by redness, swelling, heat and pain –

the defense mechanisms brought on by your own immune system can go into overdrive

if not regulated within normal limits.

Inflammation is regulated by your hormones, which can either intensify

or lower the response to pain or injury.

Chronic inflammation arises when hormonal defense activity

is unable to turn off its response even when the healing is complete.

On a cellular level, toxins build up in the body resulting in oxidative stress

and free radicals that the body must fight to rid.

The hormonal defenses in reaction to free radicals can result in chronic inflammation

likely due to abuse and overuse of the immune system.

Health threats that entail chronic inflammation are autoimmune diseases, including Type 2 Diabetes, Arthritis, Skin Disease (Eczema and Psoriasis), Coronary Heart Disease and even Cancer.

A Healthy diet rich in phytonutrients (whole fruits and vegetables, whole-grains, legumes) with a healthy balance of lean animal proteins, carbs and healthy fats can be key to reducing the threat of chronic inflammatory-based disease.

Some tips to eating well:

Limit your intake of saturated fats: (but do include a minimal intake of heart-healthy coconut):

replace butters and oils with apple sauce, bananas or pumpkin purees in baked treats (cookies, cakes).

Use less oils in prepping foods (hint: adding a little low sodium broth can help keep grilled onions from sticking to pan).

3 Colors, 3 meals: Fruits and vegetables can build the rainbows of your diet with their natural vibrant color.

Be sure to keep your meal attractive and healthy by adding in 3 fruits and/or vegetables to your dishes

(ie: make a heart-healthy un-fried rice with broccoli, carrots and green onions).

Focus on the veggies – low in calories and far less (albeit natural) sugars.

Include a fruit or vegetable in every snack: Don’t get stuck on an energy bar rut or starch-heavy treats

like potato chips or crackers, enjoy fruits and nuts, fruit and yogurt or

vegetable sticks and a zesty dip (like hummus) instead.

Remember my suggestions for keeping your sugar intake within reason by using mini fruits or 1/2 portions.

Make half your plate fruits or vegetables: Your MyPlate recommendation states this is key to a healthy diet.

http://nutrisavvysblog.wordpress.com

Please use your VALENTINE’S DAY COUPON Code:

xomo” for 15% off all orders over $19.99 until

February 14th. Share the MORSELICIOUS LOVE!!

Click here to SHOP: https://macnmos.com/shop/main.sc


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