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Food Life Lifestyle

Elimination and Anti-Inflammatory Diet

Ciao amici, I wanted to do a gut-healing part two post on more in-depth food lists. If you want to read my gut-story post, please click here.

Okay! So let’s talk elimination and detox. I worked with Nikki Yelton, RD, a holistic nutritionist focused in auto-immune disease. She helped me discover what foods fuel and hinder my gut and evidently life. Nutrition is not one-size fits all! We are all bio-individually made – different genetics and ethnic roots. Because of this, we need to understand what works FOR OUR body. I also want to mention that I do not “diet,” the known term that means eliminate and hate. Diet means lifestyle, or creating a meal plan specific to your needs.

What is the anti-inflammatory diet?

It is a meal plan to eliminate all inflammatory foods to which then you will gradually introduce in moderation to see how your body reacts.

Through working with my nutritionist, I had to eliminate:

  • Dairy
  • Gluten
  • Red meat
  • High-histamine foods- sardines, cashews, walnuts, sunflower seeds, avocados, whole olives, mushrooms, spinach, dried fruit, raspberries, mustard
  • Nightshades – tomato, eggplant, peppers
  • Lectins – beans, peanuts, white and red potatoes (sweet potatoes were allowed!)
  • Sweeteners – processed sugars, honey, stevia, syrup, etc.
  • Fermented foods and beverages – kimchi, vinegar, alcohol, kombucha
  • Grains – oats, rice, amaranth, barley, etc.
  • Packaged goods, canned meats and fish, cold cuts

What to eat:

  • Proteins:
    • Fish (shrimp, salmon, scallops, all white fish), lamb, chicken, turkey, veal (all free-range/ grass-fed, wild caught, and organic)
  • Carbs:
    • steamed/ roasted/ grilled/ raw veggies
    • Sweet potato
    • Low-glycemic fruits (berries)
  • Fats:
    • EVOO, coconut/ avocado oil, ghee, MCT

* This meal plan is not vegan!

CLICK HERE FOR COMPREHENSIVE LIST I USED

Dirty Dozen *avoid if not organic – spinach, strawberries /[all berries], kale, apples, nectarines, grapes, peaches, cherries, pears, tomatoes, celery, potatoes

Clean 15 *low amount of pesticides and can eat if not organic – avocado, sweet corn, pineapple, kiwi, honeydew, cabbage, muchroom, broccoli, papaya, onion, eggplant, asparagus, cauliflower, cantaloupes, sweet peas

TIME + LENGTH

I made sure to eat my first meal within an hour after waking, and had food until 8pm. Ideally fasted for 12 hours.

Breakfast: morning smoothie with NUZEST protein powder

Lunch+dinner: meat/fish, potato, veggie, fat

Snack: protein powder

I did followed the above diet for 21 days.

Comprehensive guide from Richmond Integrative and Functional Medicine here.

Other resources: https://www.ewg.org/foodnews/full-list.php

By ALEXA NICOLE CUCCHIARA

I am the author of Power to Persevere, cancer survivor, business student, and healthy foodie. I use my passion for health and wellness to helps inspire others to transform themselves to live their best lives.

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