There is a connection between the quality and the quantity of the foods we eat. Food merchandisers have known about and have exploited that connection for decades. “Bet you can’t eat just one,” is more than just the slogan for a potato chip. It is the description for an entire class of foods that provoke inflammation and, as a result, that lead to overweight, obesity, and chronic disease.
This connection was documented by researchers at the University of Pittsburgh. The hormone leptin, which signals the brain when the stomach is full, does not work properly in people with high levels of C-reactive protein (CRP) — an indication of inflammation in the body. CRP apparently binds with leptin so as to impair leptin’s ability to control appetite.
The answer to both weight loss and risk reduction for chronic disease is therefore the same: an anti-inflammation diet and lifestyle. By paying attention to the quality of the foods that we eat we can lower the levels of systemic inflammation and CRP in the body which, in turn, makes it easier for leptin to control the quantity of the foods that we eat. If you are struggling to control how much you eat, then the problem may not be a lack of will-power. The problem may a chemical imbalance that can easily be corrected by modifying your diet and lifestyle.
What’s an anti-inflammation diet and lifestyle? Here are the highlights:
- Eat lots of fresh, organic fruit (especially berries) and cruciferous or leafy vegetables (such as broccoli, spinach, or kale).
- Eat raw nuts and seeds (especially walnuts and ground flax or hemp seeds).
- Eat wild, organic fish (such as salmon or sable) and game (such as buffalo or venison) with omega-3 fatty acids.
- Avoid saturated fats, trans-fatty acids, omega-6 fatty acids, dairy products, sugar, flour, and all processed foods.
- Take a high-potency, daily multiple vitamin.
- Drink lots of clean, filtered water (at least 2 quarts or liters).
- Exercise daily (at least 30 minutes of aerobic activity).
- Get a good night’s sleep (at least 6 hours).
- Relieve both high-stress anxiety and low-stress boredom.
By focusing on the quality of the foods that we eat, the quantity takes care of itself. Fresh, organic fruit and vegetables are the foundation of healthy nutrition. There is no way to eat too much of them. Exercise, rest, and stress management are equally important. Anti-inflammation is a matter of lifestyle, rather than isolated interventions. The more consistently we follow the routine today, the easier it becomes to follow them in the future. In less time than you might imagine, they become enjoyable matters of habit.
Coaching Inquiries: Do you know your CRP level? Ask your doctor for a blood test. How do food cravings impact your life? Do you eat the kind of foods that make cravings worse? How many fresh fruits and vegetables do you eat per day? How could you eat, exercise, and relax better? Who could become your partners on the journey?
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Subscribe/Unsubscribe: Subscriber Services