Lifestyle Medicine
The Health At Every Size Principles
"Weight Inclusivity: Accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights."
"Health Enhancement: Support health policies that improve and equalize access to information and services, and personal practices that improve human well-being, including attention to individual physical, economic, social, spiritual, emotional, and other needs."
"Respectful Care: Acknowledge our biases, and work to end weight discrimination, weight stigma, and weight bias. Provide information and services from an understanding that socio-economic status, race, gender, sexual orientation, age, and other identities impact weight stigma, and support environments that address these inequities."
"Eating for Well-being: Promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control."
"Life-Enhancing Movement: Support physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree that they choose.”
Plant Forward Diet
Health benefits of ancient grains
Ancient grains in their “whole grain” form provide fiber, vitamins and minerals, and healthy fats. Research shows that people who eat more whole grains may have a lower risk of heart disease, stroke, diabetes, and some cancers. Look for the words “whole grain” in the ingredient list (such as whole grain amaranth).
Some ancient grains have special health properties:
Barley contains soluble fiber that may lower cholesterol and blood glucose in healthy adults.
Quinoa contains all eight essential amino acids making it a complete protein.
Copied from : https://www.unlockfood.ca/en/Articles/Celiac-disease/What-are-ancient-grains-and-are-they-healthy.aspx
“Rice has gone retro. People are going gaga over ancient grains rich in protein and nutrients, minimally processed and cultivated from rare or obscure regional strains that hearken back to the dawn of creation.
Ancient grains are popping up in breakfast cereals, granola bars, soups, salads and sides. I had to see what all the fuss was about so I ventured down to Whole Foods and Trader Joe’s to see what’s new (which is actually quite old). As if traveling back in time, I started to rediscover the foods that my ancestors used to eat. I also learned how even common foods are getting more interesting with varietals that are healthier and better tasting than ever before. So where do you start?
If you are looking to stir up some creativity or conversation around the dinner table, reach beyond the white rice and dig for something ancient. You’ll discover a whole new world of whole grains and dozens of new ways to remake your favorite recipes. I think you will find, like I did, that a night with Uncle Ben isn’t going to cut it anymore. Ever since I started playing with ancient grains, things have started to get pretty interesting on the side of my plate.” Jamie Geller
Copied from: https://jamiegeller.com/guides/a-guide-to-ancient-grains/
Exploring Ancient Grains
Fighting Inflammation
Many chronic diseases have been linked to inflammation. Cancers, heart disease, diabetes, arthritis, depression and Alzheimer’s have been linked to chronic inflammation. What is inflammation in the body? Your body’s immune system is triggered when something foreign invades it. This can be in the form of an infection, like a virus, or a chemical or a stressor. It isn’t usually a problem unless the inflammation persists in a chronic state, even when the foreign invader is no longer present.
How do we fight inflammation?
good quality/quantity of sleep
regular exercise
stress management
anti-inflammatory diet
Foods that cause inflammation:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
Foods that decrease inflammation (anti-inflammatory foods):
tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
colorful fruits such as strawberries, blueberries, cherries, and oranges
