Author Archive Eat Healthy

MS etiology

MS A Metabolic Disorder

MS etiologyFinding this study quite eye-opening. It suggests that MS has some metabolic triggers and it partially explains (for the first time) why MS is more prevalent in women than in men. This study sheds light on:

  • why statin drugs have seen to help MS sufferers
  • the Vitamin D deficiency trigger to MS in the context of high fat/carbohydrate diet
  • why MS is more prevalent in women than men
  • why MS has been rising in recent decades
  • how oxLDL and pyruvate by-products of faulty metabolism in high fat/carb diets affec MS patients

Check out a synopsis of the journal article here and her diet here.

Bottom line: What you eat matters!!!

Inflammation Factors

white-blood-cells-fighting-each-otherI thought I would share a chart that I have been using for about a year. I have been using it to supplement my specific IgG blood results for what I have a chronic reaction to. Here is the InflammationFactorChart (pdf) chart of IF (inflammation factors) that I have gathered from here, here, and a few other sources.

when eating out

When Eating Out

Find places that have all the good foods and choose wisely. We find Mucho Burrito a good choice for us. We choose the burrito bowl.

CoQ10 Reduces Inflammation

CoQ10 Reduces Inflammation

I take 200mg per day of CoQ10 and thinking of increasing it to the suggested 500mg. Do you take CoQ10? My physiatrist friend did positive research on this about 7 years ago that convinced me.

Multiple sclerosis (MS) is an immune-mediated neurodegenerative disease of central nervous system and recent studies show that inflammatory processes are highly associated with neurodegeneration in the brain. The purpose of this study was to investigate the effect of coenzyme Q10 supplementation on inflammatory and anti-inflammatory markers in patients with MS.

via PubMed

kichari

Kichari

  • 2 tsp black or yellow mustard seeds
  • 2 tsp cumin seed (or ground – add later)
  • 1 tsp coriander seeds (or ground – add later)
  • 1 tsp fennel seed
  • 1 tsp fenugreek seed
  • 4 – 6 whole cloves
  • 2 Tbsp coconut oil
  • 1/2 yellow onion, diced
  • 2 – 3 cloves garlic, minced
  • 1 – 2 Tbsp fresh ginger, minced
  • 2 tsp turmeric
  • 1/4 tsp cardamum
  • pinch of asafetida (optional)
  • 1 cup brown basmati rice OR quinoa
  • 1 cup split mung dhal OR red lentils
  • 4 – 6 (or more) cups of water, veg or bone broth
  • 1 – 2 Tbsp lemon juice
  • Salt, to taste
  • 1 cup frozen green peas (optional)
  • 1 – 2 cups cooked vegetable combination (optional) — broccoli, sweet potato, spaghetti squash, carrots, cauliflower, etc.
  • 1/2 – 1 can preservative-free coconut milk
  • Cilantro, for garnish (optional)

Soak rice (or quinoa) and dhal (or lentils), with a squeeze of lemon juice in each bowl. Add kombu, if using. In the morning, rinse well. Heat a heavy-bottomed pot on medium heat. Add whole spices (mustard seed, cumin seed, coriander seed, fennel, fenugreek, cloves) and dry-saute until spices just begin to pop a little. Add ghee or coconut oil and onion. Saute until onions soften a little. Add garlic, ginger and ground spices (turmeric, cardamum, asafetida) and saute a little longer, adding a bit of water if things get sticky or start to burn. Stir in your grain and bean of course, with water or broth. Bring to a boil, cover and simmer for about an hour or longer. If you want it to be more of a congee keep adding water and cooking longer. Stir in lemon juice and optional add-ins. Adjust for taste.

adapted via Nourish ~ Real Food | Sara Bradford

lentil-stew

Lentil Stew

  • 3 Tbsp coconut oil
  • 1 small yellow onion, finely diced
  • 1 tsp sea salt
  • 2 tbsp minced fresh ginger
  • 3 garlic cloves, coarsely chopped
  • 5 cups Mineral-Rich Veg Broth
  • 1/4 tsp chili pepper flakes
  • 1 tsp curry powder
  • 1/2 tsp turmeric
  • 1/4 tsp ground cumin
  • 1 cup dried red lentils, rinsed and drained
  • 3 large carrots, diced
  • 2 cups loosely packed spinach
  • 1/4 cup loosely packed, fresh cilantro, chopped
  • 1 tsp freshly ground pepper

Heat oil in a large saute pan over medium heat. Add onion and 1/ 2 tsp of salt, and cook, stirring occasionally, for 10 minutes. Puree the ginger, garlic, and 1/4 cup of the water in a small food processor and then add the puree to the onion in the saute pan. Cook for 5 minutes more. Add spices and cook, stirring, 1 minute. Stir in the lentils and remaining 4 3/4 cups of water, cover and cook over low heat for 20 minutes. Add carrots and remaining 1/2 tsp salt and simmer for an additional 30 minutes. Stir in the spinach and simmer, uncovered, for 5 minutes. Stir in the cilantro and pepper. More water can be added to thin out stew to pour over rice.

adapted via Nourish ~ Real Food | Sara Bradford

Squash Smoothie

Squash Smoothie

A classic breakfast meal

  • 1/3 cup Pumpkin Puree (or cooked butternut squash)
  • 1 cup Almond Milk
  • 1 banana (frozen or fresh + ice)
  • 1 Tbsp almond butter
  • 1 tsp maple syrup
  • 1 Tbsp hemp seeds
  • 1/2 tsp cinnamon
  • 1/8 tsp EACH ground ginger, cardamom
  • pinch cloves
  • scoop protein powder
  • vanilla extract
  • 1/8 tsp sea salt

Blend. Drink. Yum.

adapted via Nourish ~ Real Food | Sara Bradford

Turmeric

Eat Turmeric, It’s Good For You!

Upping my daily dose to 2,000 mg. It can’t hurt anything except the pocketbook

A recent review published in the journal Molecules said studies to date “suggest that chronic inflammation, oxidative stress and most chronic diseases are closely linked, and that antioxidant properties of curcumin can play a key role in the prevention and treatment of chronic inflammation diseases.”

An M.D. Anderson Cancer Centre review of curcumin research, in the journal Phytotherapy Research in 2014, found that it regulates inflammation that “plays a major role in most chronic illnesses, including neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases.”

Yet another M.D. Anderson study found that curcumin exhibits “antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities,” all bolstering its “potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”

Read more via http://www.stuff.co.nz/life-style/well-good/teach-me/69216281/Why-you-should-eat-more-turmeric

Sweet Potato Bean Salad

Sweet Potato Bean Salad

You can easily sub black beans in for adzuki — though adzuki’s are wonderfully easy to digest

  • 2 medium sweet potato, diced
  • 1 red onion, diced
  • 1/4 cup olive oil
  • 1 cup fresh cilantro, chopped
  • 1 can adzuki beans (1 1/2 cups fresh)
  • 1 yellow or orange bell pepper, diced
  • 1 clove garlic, minced
  • 1/2 – 1 tsp chili flakes
  • Juice of 1 lime
  • 1/2 tsp EACH sea salt and black pepper

Place sweet potato, onion and some olive oil on a baking sheet into a 450 F oven for 25 minutes. Meanwhile, toss cilantro, bean and pepper in a bowl. For the dressing, combine garlic, chilis, lime juice, salt and pepper. Add 1/4 cup olive oil and shake or blend. When sweet potato is done toss everything together. Eat!

via Nourish ~ Real Food | Sara Bradford

INflammation

Inflammation Causes Suffering

With genetic roots of many autoimmune diseases pinpointed, scientists are zeroing in on the variety of molecular mechanisms triggered by these harmful variants. A team led by Yale School of Medicine researchers has implicated a central regulator of inflammation as a cause of many cases of multiple sclerosis (MS).

excerpt from R&D

salmon

14 Foods Fight Inflammation

Inflammationsalmon is part of the body’s immune response; without it, we can’t heal. But when it’s out of control—as in rheumatoid arthritis or MS—it can damage the body. Plus, it’s thought to play a role in obesity, heart disease, and cancer.

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.

Other foods may curb inflammation. Follow along at this link below to find the list of foods!

  • Fatty Fish
  • Whole Grains
  • Dark leafy greens…

Full list at a glance gallery view here

Excerpt http://www.health.com/health/gallery/0,,20705881,00.html

healthy eating

What I Wish I Knew 10 Yrs Ago

healthy eatingIf I knew what I know now 10 years ago, I would focus more on diet that I did! I have been reading recently in the journals about metabolic triggers for MS: fat and sugar metabolism. There has been the Swank diet and more recently the Wahl’s protocol and I am starting see more and more validity in portions of them.

– Vitamins, supplements – I have had my blood tested for VB12 and VD and both were low and have been monitored ..VitD I need to take 10,000IU per day to get my levels! CoQ10 60mg per day has shown benefit. Fish oils. Melatonin helps me sleep (because I have deficiency, doesn’t if you don’t) . I also take thyroid supplementation.
– Helpful drugs – drugs that help my neuropathic pain and depression – Cymbalta, but doesn’t work for everyone. I take daily Copaxone. The Avonex I was on for a few months knocked my thyroid
– Dr Annello-Dr. Reid -Out of Cambridge. Definitely my lifeline in all of this super helpful addition. Natural health and Dr so can get scripts and blood work as needed.
– Anti-Inflammation diet – Just learning more about this and it has removed my symptoms almost entirely this past 1.5 month. Eating more vegetables, much fewer carbs, turmeric, ginger…lots more can be said on this
– Exercise – trying to make it more a priority, shown to be helpful in all studies I read.. to do what you can when you can

-The blood test for food sensitivities; IgG test and it is pure brilliance.