Quick Note: It's really better if you start the "Food Thoughts" Blog Posts from the beginning: "Food Thoughts 1"
Caveat: What I eat now WILL be different than what I eat later, it's a never-ending process of learning.
Firstly, I don't like the word "Diet" because it has 2 different meanings and connotations. When I use the word Diet, I mean a list of the types of foods one is willing to eat as a semi-permanent choice, rather than what I'm eating temporarily to lose some weight and then go back to the stuff I was eating before. I generally find the latter to be self destructive.
There are many diets to choose from: The Caveman Diet, The Hawaii Diet, The Hallelujah Diet, Sugar Busters, The Mediterranean Diet, The Vegetarian Diet, The Vegan Diet, The Body for Life Diet, The Atkins Diet, The South Beach Diet.... (Wiki List of Diets) They all have disagreements and commonalities.
There is no absolute consensus, and there is no good way to know what exactly is right (medical doctors and medical scientists do not have the longest life span, so if they know they sure as heck not applying it to their lives). Of course this is the problem for the modern citizen. The internet provides lots of information, but it's conflicting. Perhaps the first thing one should do is look at what people who have fundamental disagreements agree about. How should you behave? Look at what Jews, Christians, Muslims, and Buddhists agree on. When it comes to Health Matters, there are 2 groups that have had historically bitter disputes: the Medical Establishment and the Alternative Medicine Community. Of course it's more complicated than that, the alternative medical community is composed of many parts which often don't agree with each other. What do these disparate groups agree on? Well, honestly, the difference between the 2 groups is diminishing. More and more licensed M.D.s are becoming alternate medicine folks.
Here are the methods basically used to decrease inflammation:
1) Steroids
2) Non-Steroidal Drug (known as NSAIDS, e.g. Aspirin, Ibuprofen) (there are also ImSAIDS)
3) The Right Foods
Some people will like to argue about the efficacy of these different methods. My opinion is simply that one should start at the bottom of this list and work your way up as necessary. If you've determined that you are eating only the best anti-inflammatory foods and you still have symptoms of inflammation, then by all means work your way up. I like to think this is unnecessary, and my preliminary results are that this is the case. However, I don't have cancer or heart disease or rheumatoid arthritis. It seems like it is better to start with #3 before you have any of these things.
Some people are critical of wikipedia, but I find it to be a great place to find the things the two medical communities agree about because Wikipedia tries hard to not be controversial.
Suggested Supplements
Anti-Inflammatory Foods
My "suggested supplements" are spices. My 3 go to spices are:
Tumeric, Ginger, and Rosemary.
Notice that Rosemary isn't on the list. I didn't just visit wiki, I've visited dozens of websites and Rosemary is popular. Every single website mentions Tumeric. I buy my spices from Safeway. The cool thing about Safeway is that they have a significant number Safeway "O" Organics products, including spices. These are sold in glass bottles which I also like. Besides, I live in a small town which only has Safeway, Wal Mart, Grocery Outlet, and a Health Food Store (Nature's Pantry). Each store has some merits over the others so I shop at all four.
As for Anti-Inflammatory foods, here's wiki with some words deleted:
"Suggested diets to prevent inflammation include those rich in vegetables and low in simple carbohydrates and fats, such as saturated fats and trans fats. Anti-inflammatory foods include most colorful fruits and vegetables, oily fish (which contain higher levels of omega-3 fatty acids), nuts, seeds, and certain spices, such as ginger. Extra-virgin olive oil contains the chemical oleocanthal
that acts similarly to ibuprofen. Those following an anti-inflammatory
diet will avoid refined oils and sugars, and show a preference for
so-called anti-inflammatory foods in their meal choices.
Omega-3 fatty acids have been shown to disrupt inflammation."
I try to eat Organic Foods. Some people think this is some sort of politically correct nonsense - it isn't. Organic means 1) no pesticides on my food 2) GMO free. Both of these things are important to me.
Finally, here's what I eat and what I don't eat:
1) No Grains (including corn) except Oats and Rice.
Frankly, I consider Oats and Rice to be treats, but I have a lot of treats! Occasionally I have 2 small slices of homemade rice bread. The homemade stuff is not good for sandwiches.
2) No Dairy.
I do however eat eggs.
3) No Refined Sugar.
A couple of thoughts before I continue. Many of the diets (but not all of them) I listed above agree on these. Just this is a great start on a diet. The word "No" listed on these is ridiculous, I have these things in treats all the time. However, when I do they are in SMALL quantities. What is my sugary treat, for example? Organic Ketchup (NOT ice cream). Compared to lettuce and tomatoes, ketchup has a lot of sugar. Compared to most processed food, ketchup isn't sugary at all.
4) Organic Fruits and Vegetables.
You can't always get organic, but you do what you can do. I consider potatoes a treat, and I am only willing to have it about twice a week. This should be the heart of the diet. Obviously, uncooked is better than cooked, but I'm still kind of addicted to cooked food. Some people think that "nightshade vegetables" (tomatoes, peppers, potatoes) should be avoided. After reading a lot about this and reading between the lines a little I've determined that there are some people who are indeed sensitive to these vegetables. Again, the early results is that I am not one of those people which is good since they represent a substantial portion of my diet. I avoid citrus.
5) Grass-Fed, Free Range Meat.
There is a lot of pro-veganism out there right now, but I'm pretty sure some meat is OK, even beneficial. The basic idea of cooking, as I understand it, is basically per-digestion. Meat is generally hard to digest. This is why my go-to meat of choice is meat which is ground, cooked, and slow cooked. This should be the easiest to digest. When I eat too much meat I notice it on the scale. When I eat a lot of meat, I try to eat a lot of fresh vegetables for fiber.
6) Raw Nuts and Peanuts.
Can't always get raw. I eat peanut butter and almond butter on most days. (I'm not sure about peanut butter, but it has resvatrol in it so for now it's a keeper).
7) Organic Coconut Oil for cooking, Olive Oil and Flax Seed Oil for fresh eating.
I'm learning more about Hemp Seed Oil. I avoid corn oil, sunflower oil, safflower oil, soybean oil...
Here are some of MY diet principles:
1) I try to each food that moderate each other.
I don't like eating an apple (which has a lot of sugar in it) by itself. However, if the sugar in the apple is moderated by peanut butter, I think it's great.
2) I try to eat food that I like.
Some people may not like the foods I eat for taste or health reasons, but let me say this. Because I eat food I like, I am not tempted by ice cream, pizza, and cake. In the past two weeks I have gone to a party, McDonald's, and a Continental Breakfast and not been tempted. I am also rarely hungry. I am satiated much easier on these foods.
Typical Meals
Breakfast: Apple with Peanut Butter
Snack: Carrots, Celery
Lunch: Salad with homemade flax oil salad dressing
Snack: Canned Fruit
Dinner: Dad's Delight with Lettuce
Snack: Chocolate
Notes:
I also like granola/applesauce for breakfast.
Often I don't have salad for lunch, but hey, I'd like to be. It's a good chance to have broccoli.
Canned Fruit isn't nearly as nutritious as fresh fruit, but it's easy. I'm trying to move away from it.
Dad's Delight is 2 lb. ground beef (free range, grass-fed), tomato juice, salsa, onions, peppers, spices cooked on a slow cooker. I cook it once a week and it lasts 1 week.
There are very few types of chocolate that I will put in my mouth. Basically, I only eat organic 85% dark chocolate (this one, which is available at Wal Mart).
Has it all worked? An Enthusiastic YES!
My zest for life is back!
I've lost 9 lb. in less than 3 weeks!
I didn't expect this but my headaches which I've had nonstop for almost 4 months are gone! I don't have headaches unless I do a lot of reading or grading (see why I had to write this stuff down?)
(To embarrass my kids and show how hip I am...)not.going.back
I consider this to be "Phase I" of my diet. What's Phase II? I don't know, but I'm going to keep learning, keep improving, and keep smiling. Eventually, the diet will be different enough to call it Phase II.
There's a lot more to the diet than just avoiding some foods and eating more of others. In the next blog post I'll discuss some of the attitudes that helped and hindered me. This type of thing is so important and almost never covered elsewhere.
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