All tagged Food Allergy

The Anti-Inflammatory Diet: What You Need to Know and 5-Step Plan to Make it Work For You | + FREE Gift! |

The Anti-Inflammatory Diet: What You Need to Know and 5-Step Plan to Make it Work For You | + FREE Gift! |

Chelsea Gloeckner

Chances are you’re either stressed out by work or by kids.

How’d I know that?

Well, those are the two most common stressors in America, where striving for work-life balance seems to always be the goal (and always a struggle)…

And maybe you feel anxious, irritable, or especially tired from all the responsibilities you carry.

The chronic inflammation caused by daily, excessive stress can definitely take its toll:

·        Suppressed immune system

·        Colds

·        Illness

·        Increased risk of cancer

·        Increased risk of food allergies

·        GI issues

·        Increased risk of autoimmune disease

·        Depression, sadness, anxiety, fatigue, irritability

Ok, so what can you do about it?

It might seem obvious at first glance, but the Anti-inflammatory Diet is a surefire way to reduce inflammation in the body.

The Anti-Inflammatory Diet is based on the Mediterranean Diet, rated the Best Overall Diet of 2019 by US News and World Report.

But when you research the Med Diet, the amount of information out there is seriously overwhelming!

Information overload!

And when there’s too much information and overwhelm, we simply won’t take action.

How do you sort through all the research, tips, strategies, shopping lists, food lists, and recipes?

Well, that’s why I’m here 😉

Let’s first break this diet down into its simplest lessons!

Then I’ll give you an actionable step-by-step plan for you to do this week.

From information to action plan, let’s dive in!

The core tenets of the Med Diet:

·        Frequently eat a variety of plant-based foods (fruits, vegetables, whole grains like farro, barley, and bulgar, lentils, beans, peas, nuts, and seeds)

·        Focus on fiber (fruits and veggies galore)

·        Switch to healthful fats (avocado, nuts, seeds, olive)

·        Get omega-3’s from fish, walnuts, and flax

·        Season your food with an abundance of herbs and spices

·        Frequently consume tea

·        Enjoy two servings of fish per week

·        Moderately eat dairy and eggs

·        Have the occasional poultry (if you choose)

·        Get your sweet craving itch scratched by antioxidant-rich dark chocolate

·        Infrequently eat red meat

·        Infrequently indulge in sweets

·        Limit processed, refined food

·        Exercise daily

Ok, easier said then done. 

I mean, that’s a lot of “core tenets” to focus on if you think about it!

To avoid information overload and inaction, follow this actionable step-by-step plan to successfully reduce inflammation:

Step 1: Choose one of the two goals listed below:

1.      Eat one entirely plant-based meal this week at home

2.      Eat plant-based for an entire day

Which did you choose? 

Step 2: Look at your calendar for this week and choose either the meal or the day that you commit to eating plant based.

Which day did you choose?

Step 3: Schedule your plant-based meal or day in your calendar.

Did you schedule it?

Step 4: Choose the recipe(s) that you will make for that meal or day.

Need a few anti-inflammatory, plant-based ideas?

Try one (or all!) of these:

Green smoothie for breakfast

Anti-inflammatory pasta salad for lunch

Red lentil stew for dinner

Energy balls for snack

What recipe(s) did you choose?

Step 5: Complete your goal!

Did you eat plant-based for your planned meal or planned day?

Woohoo!  Celebrate! You took intentional action to lower inflammation in your body.

Which is what you wanted to do in the first place, right?

Yep, I’m right there with you 😊

Want even more meal and snack ideas that are quick, easy, and anti-inflammatory? 

Meals that you know can help you on your journey of eating healthier and living your best life?

I’ve got a FREE gift for you!

Download your FREE PDF of 21 Simple, Quick, & Easy Meals now! www.victae.com/cheatsheet

I’ll show you 21 meals (and snacks) that you can make in 15 minutes or less!

Oh, and you’ll only need 10 ingredients TOTAL to make ALL 21 meals and snacks 😊

Cheers to anti-inflammatory eating that doesn’t take time and energy!

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Mind-Altering Microbiota + 5 Ways to Promote a Healthy Gut and Mood

Chelsea Gloeckner

Have you heard that you have two brains?

Yes, there’s the one in your head…

But what about the one in your gut?  The one known as your “second brain?”

There’s 100 million neurons running through your gut; that’s more neurons than in your spinal cord!

It’s no wonder that when you get nervous before a big presentation, your stomach churns, or when you have an exciting event, you get butterflies in your stomach.

The two brains (the one in your head and the one in your gut) are intimately connected.

Which means that those signals work in the opposite direction.

If your gut is unhealthy, you might experience more stress, anxiety, and depression.

When the GI system is irritated, the neurotransmitters and hormones that regulate our mood become “irritated” and out of balance, too.

Meaning an out-of-balance gut can trigger mood changes.

Those tiny microbiota are literally mind-altering.

An out-of-balance gut can occur for several reasons:

·        Poor diet (low fiber, high meat intake, processed foods, lack of variety)

·        Antibiotics

·        Proton pump inhibitors

·        Antacids

·        Stress

·        Environmental toxins

·        Food allergies

“A healthy mind breeds a healthy body, and visa versa.” - Zig Ziglar

Well, a healthy gut breeds a healthy mind and visa versa, too 😉

To reduce feelings of stress, anxiety, and depression, you have to prioritize your diet and lifestyle.

Here’s 5 tips to get you started in healing and promoting gut health:

·        Focus on fiber (hello, whole grains, fruits, and veggies!)

·        Don’t get stuck in a rut! Choose a variety of foods (whole grains, beans, lentils, various fruits/veggies)

·        Consume probiotics as part of a healthy diet (yogurt, kombucha, miso, sauerkraut, kimchi)

·        If you do eat meat, treat it like a condiment instead of the main event

·        Swap in fresh food in place of processed snacks and meals

And if you want some specific recipes to get you started to eating for gut health and mental health, I’ve got you covered!

Chewy Trail Mix Bars>>

Anti-Inflammatory Pasta Salad>>

Easiest Vegan Chili>>

Red Lentil Stew>>

10 Minute Healthy Stir Fry>>

Which one will you try first?

Should You Go Gluten-Free? What the Research Says

Should You Go Gluten-Free? What the Research Says

Chelsea Gloeckner

Why Go Gluten-Free?

Celebrities, like Victoria Beckham and Miley Cyrus have touted that gluten is bad for our health.

Many claim that a gluten-free (GF) diet helps with weight loss and getting into shape.

And if you’re like the millions who have tried the Whole30 diet, you’ve likely read their thoughts on gluten:

“Gluten is such nasty stuff…”

But if you’re curious what the research says about gluten and if you should be GF, read on!

What Does the Evidence Show?

According to current scientific research, there’s no evidence that supports the health claims of a GF diet for the general public.

In fact, gluten itself has several health benefits…

What is Gluten Anyway?

Gluten is a protein found in wheat, barley, and rye.

Who Should NOT Eat Gluten?

There are a few groups of people who should avoid gluten:

·        Celiac

o   Found in about 1 % of the population

o   An autoimmune disease

o   Can lead to malabsorption of nutrients and damage to the intestine

o   People with celiac significantly benefit from a strict GF lifestyle

·        Gluten sensitivity

o   Found in about 6% of the population

o   Symptoms include headaches, fatigue, gas, bloating, and diarrhea when eating gluten

o   Unlike celiac, there are no antibodies to gluten or damage to the intestine

·        Wheat allergy

o   Found in 0.1% of Western populations

o   The allergy is to wheat, not to gluten

·        Autoimmune disorders

o   Examples include lupus and rheumatoid arthritis

o   May see symptom relief when limiting gluten

·        IBS, T1DM, and psoriasis

o   Some data shows a GF diet can lessen symptoms

What About Weight Loss?

There are no published reports showing that those without celiac or gluten sensitivity lose weight on a GF diet.

And there are a few studies that actually show weight gain in overweight/obese people with celiac who go GF.

This weight gain may occur because, without the disturbance of gluten, people with celiac can better absorb other nutrients.

GF food does not mean it is low calorie.  In fact, some GF foods have more calories than their gluten-full counterparts.

And many GF foods lack whole grains and fiber, both of which can help with weight loss.

What About Gut Health?

If someone does not fall into the areas where a GF would be beneficial, unnecessarily cutting out wheat, barley, and rye means cutting out health-promoting starches.

These starches are critical for gut health, which helps:

·        Lower blood sugar

·        Reduce body weight

·        Improve immune status

·        Metabolize fat

·        Absorb vitamins and minerals

A GF diet may unfortunately reduce the good bacteria in our gut, which negatively affects our gut health.

What About General Health?

There are several health benefits of gluten:

·        May help lower triglyceride levels and LDL

·        Gliadin (part of the gluten protein) can help lower blood pressure

·        Gluten contains glutamine, an amino acid that boosts our immune system

Conclusion:

GF products are great for those who definitely need a GF lifestyle (celiac, autoimmune, etc.)

A GF diet:

·        Isn’t necessarily healthier for the general population

·        Doesn’t help with weight loss

·        May negatively affect gut health

And if you feel better on a GF diet, consider these:

·        Could you feel better because you cut down on excess sugar, fat, calories, and salt

·        Did you lose weight because you cut down on processed foods that happen to have gluten in them (desserts, white breads, white pasta, sugary breakfast items)

If you are GF:

Be sure to balance your diet so you don’t cause unintentional negative health consequences!