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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

Categories
Food

Sugar-free Pumpkin Cookie Bites

I made these #SUGARFREE #PALEO pumpkin cookies ~with the seeds because I LOVE a good crunch~ last week.

Recipe below:

1 can pumpkin @traderjoes
1/4 or more cup of pumpkin seeds @harvestedforyou
1/2 cup coconut oil @nutiva
1/2 cup of both coconut and cassava flour @bobsredmill
2 tbs both pumpkin spice and maca 
1 tsp baking powder
pinch of salt 
350 degrees F until golden (15-20mins)

MORE PICS HERE.

Categories
Food

Anti-Inflammatory Immunity Bowl

Anything orange supports and aids the immune system, and boosting it during autum is key to keeping healthy for cold/ flu season. Scroll for the recipe 🙂

Here’s what’s in it: 1 cup frozen mango / 1 cup frozen riced cauliflower / 1 frozen acerola packet from #traderjoes / 1 teaspoon turmeric / dash of black pepper to activate the turmeric / 1 tablespoon of flax seeds / 2 scoops of @vitalproteins collagen / 1/4 cup carrot juice / 3/4 cup water

Categories
Food

DAIRY FREE ICE CREAM

Sun Scoop sent me over four different ice cream flavors to try. Moringa Mint Chip happened to be my favorite. The reason why I am OBSESSED and would recommend this ice cream to anyone, especially my healthy-foodies, is because it is refined sugar, soy, and most importantly, dairy free. It is so hard for me to find creamy and tasty frozen desserts that cater to my dietary restricitions. There is also a hint of powerful superfoods: moringa, spirulina, and spinach.

Categories
Food

HEALTHY MEAL WHEN PRESSED FOR TIME

After I went on a 30 minute jog and did a core workout, I hopped in the shower. When I got out, I only had 15 minutes before my virtual finance midterm was going to start and FREAKED. I was starving and I wanted to eat something nourishing and healthy during this time crunch. I quickly whipped up this super easy #MACRO-balanced salad 🥗. It took me five minutes to make. Here is what I used: ⁣


🐟 1 can of #wildplanet tuna⁣
🥑 1 avocado ⁣
🥕 2 carrots chopped⁣
🌿 bed of arugula⁣
🍋 1/2 lemon squeezed ⁣
🧂 and pepper for taste⁣


Pro tip: make sure you wash your pre-washed greens *AGAIN* during this time because of all that is going on with #covid19


I also had half a serving of protein powder and cocoa powder with vanilla coconut milk after to help my muscles recover from my workout. It was like a little 🍨 dessert !⁣

See, you can still eat clean and healthy even when you are pressed for time. I satisfied all of the essential macronutrients (protein, carbohydrate, and fat) and was able to have a clear mind during my exam and not have a blood sugar crash. I encourage you to also try out this meal. I would love to hear what healthy meals you prepare during time crunches like these.

#healthydinner#paleosalad#paleoideas#easysalad#plantbased#nychealth#dinnerserved#postworkoutmeal
#cancerfree#cancersurvivor#hodgkinslymphoma#lymphoma#lymphomasurvivor#wellness#healthyfood#healthylifestyle#healthyfood#hodgkinslymphomaawareness#hodgkinslymphomasurvivor

Categories
Food

PALEO COCONUT CARROT BREAD

Last night I decided to make some room in my refrigerator and use up some of my carrots! I created a little coconut carrot bread recipe. It was pretty simple and easy. I used a lot of non-perishable ingredients in my cabinet. See below for what I used.

  • 2 cups shredded carrots 
  • 3/4 cup coconut flour
  • 1/4 cup flax seeds
  • 1/4 cup sunflower seed butter
  • 1 tsp cinnamon 
  • 1 tsp baking powder
  • 2 tbsp maple syrup 
  • 1 cup water

350 degrees for 45 mins 

Let cool, stick in fridge, and enjoy for the next morning!

#healthy #health #wellness #wellnessblogger #healthiswealth #nychealth #healthinnyc #cancersurvivor #wearesurvivors #lymphomasurvivor #cancerincollege #hodgkinslymphoma #wellnessinnyc #manhattanhealth #fitnessnyc #veganmeal #nonperishablefood #covid19food #foodduringquarantine #quarantinemeals #paleocarrotcake #carrotbread #paleobakedgoods

Categories
Food

FAVORITE NON-PERISHABLES DURING THE COVID-19 QUARANTINE

Although many of us can be tempted to binge on a bag of chips (guilty!) or eat an entire package of cookies in one seating during the coronavirus quarantine, we can actually serve our bodies with healthy non-perishables. It can be tricky (trust me I struggled with finding healthy options), but it is possible. Out of sight of of mind! You eat what is in front of you, so if you fill your pantry will healthy alternatives, you will be able to fuel your body without stressing out about going off track your diet.

I walk through the options I have chosen on my YouTube channel. I opted for foods that are full of fiber and high in protein. You can view more on my Amazon Associates page.

Here is a list of what I stocked up on:

In addition to these non-perishables, I have been eating fresh carrots, frozen broccoli, frozen berries, and sweet potato. I have been able to stay full and fueled 10 days into the quarantine so far. My meals consist of smoothies, soups, and beet burgers (recipe coming soon). I usually do not eat tomato and beans because I find that they inflame me. However, I have been indulging. I know that this is only temporary, and these healthy options will help me get by for the time-being.

I would love to hear how you are staying healthy during this time.

Remember, stay safe and strong!

Categories
Blog Digestion Food

My Thoughts on Lemon Water

I started to develop rituals and habits as I was learning how to heal my gut and nourish my body. I experimented with lemon or apple cider vinegar (ACV) in my water every morning. Although drinking I found that apple cider vinegar, as suggested by my nutritionist, works best with my particular digestion. However, when this option is not available, I LOVE to drink lemon water. I found that it helps kickstart my digestion, acts as a natural laxative, and gives me a glow.

Guess what! The high vitamin C content in lemons help the skin, neutralize free radicals (a.k.a. build immunity), and helps the function of other major organ systems in the body, so no wonder I stared to feel better once I incorporated it in my diet.

MORNING:

Every morning I either have ACV or squeeze half a lemon by hand or with a lemon squeezer in 32 oz of warm water and chug it first thing after I wake up.

AFTERNOON/ EVENING:

On mornings that I do not have lemon in my water, I like to have it in a hot cup of water before lunch or dinner. The reason for this is to aid my stomach in producing acids to help digest my food.

Whenever I go out to a restaurant, I ALWAYS ask for hot water and a slice of lemon. I always drink this throughout my meal, making sure it is at this temperature. Anything warm also helps your digestive system turn on and work more efficiently to breakdown your food. I have been doing this ever since I was a teenager (I am not even kidding)because I found that it settled my stomach.

TAKEAWAYS:

I am a fan of lemon water.

The only downside is that I find that if I have it too often or too much of it, then the acidity irritates my stomach. Sometimes I have it everyday (once a day) for a week or two at hand, and then take a break for a few weeks. Overall, I find that it helps, especially with a warm base.