Reduce inflamation to reduce health risks
Dr. David Leopold (2005) lists a few health risks that are linked to inflammation: musculoskeletal pain and dysfunction, Alzheimer's disease. colon cancer, and many autoimmune diseases (rheumatoid arthritis, inflammarot bowel disease, lupus, etc.).
The Standard American Diet (appropriately abbreviated to SAD), which has spread to UK and other countries, is composed of foods that promote inflammatino in the body. These foods include processed sugars and flours, trans fatty acids (partially hydrogenated oils), nicotine, caffeine, red meat, and alcohol. Avoiding these foods will help reduce inflamation.
Some foods will actively reduce inflamation. These foods includes, fruits and vegetables (preferably raw), and whole grains. Get your protein from beans, lentils, fish, and poultry. Foods that are high in antioxidants help reduce free radical damage: berries, tomatoesm carrots, and peppers (colourful produce). Essential Fatty Acids found in flaxseed oil, cod liver oil for 3-6-9 Omega.
Removing Empty Foods
This list is arranged to make progressive changes. The percentage next to each category is the amount of mean nutritional goodness in the food category (Not every variant has been tested, therefore percentage are approximate). Remove the following foods from your diet:1. Substitute “Diet” Carbonated Soft Drinks (-9.00%) with Soft Drinks sweetened using natural sugars, or better still, with fresh juice. There may be almost zero calories per serving, however the mix of carbonation and carcinogens from artificial sweeteners is detrimental to your teeth and insides. Furthermore artificial sweeteners trigger fat-producing insulin production in the same way that sugar does.
2. Substitute sauces for natural vegetable ingredients.
- Table Sauce (-23.53%)
- Cooking Sauce (-28.57%)
- Hard Sticky Sweets (1.47%)
- Soft Sticky Sweets (1.58%)
- Jam Preserve (1.13%)
- Conserve Preserve (1.67%)
- Curd Preserve (1.78%)
- Fried Potato Crisps (1.33%)
- Fried Maize Crisps (2.23%)
7. Substitute Regular Carbonated Soft Drinks (-0.27%) with Naturally Sweetened Carbonated Soft Drink varieties.
8. Substitute White Chocolate (3%) with 70%+ Dark Chocolate. White Chocolate is essentially composed of dairy fat. Dark Chocolate with 70%+ cocoa solids contain anti-oxidants in addition to Flavanols as the main type of Flavonoids found in cocoa.
9. Substitute Scones with Wholemeal Bread products.
- Fruit Rock Buns (3.23%)
- Fruit Scones (4.00%)
- Cuppa Soup (-9.54%)
- Ready Noodles (3.73%)
- Sorbet (2.93%)
- Dairy Ice Cream (3.88%)
- Baked Maize Crisps (1.34%)
- Baked Potato Crisps (3.96%)
14. Substitute Milk Chocolate (4.1%) with 70+% Dark Chocolate.
Alphabetical listing of ingredients and foods
Market: CombinedPain au chocolat
|Maize Bread||Malt Loaf Bread||...|
|Malt Loaf Bread||Wholegrain wheat bread||...|
|White Wheat Bread||Wholegrain wheat bread||...|
|Bakery Mini Doughnuts||Fresh Cream Doughnuts||These are typically deep fried, hence carrying more than half the RDA of saturated and trans fat per 100g|
|Bakery Fresh Cream Doughnuts||Bakery Plain Scones||The standard recipe calls for more than 20% of the RDA of salt per 100g.|
|Bakery Plain Scones||Bakery Biscuits||Reduced salt content|
|Bakery Biscuits||Bakery Breakfast/digestive Biscuits|
|Bakery Breakfast/digestive Biscuits||Bakery Tea Rusks|
|Bakery Tea Rusks||Bakery Oat Biscuits||Reduced wheat gluten|
|Bakery Oat Biscuits||Bakery Sugar Ring Doughnuts filled/unfilled||Half the salt content|
|Bakery Sugar Ring Doughnuts||Bakery Cookies - White Chocolate||Reduced salt content, however higher fat and sugar content|
|Bakery Cookies - White Chocolate||Bakery Cookies - Milk Chocolate||The basis of white chocolate is cocoa butter, which is the fat-only portion of cocoa beans|
|Bakery Cookies - Milk Chocolate||Bakery Cookies - Double Chocolate||Half the salt content, slight reduction in saturated fat at the expense of slightly higher sugar content.|
|Bakery Cookies||Bakery Plain Cakes||...|
|Bakery Cakes||Bakery Muffins||Smaller sizes aids portion control, which are usually filled with fruit, nuts, and seeds|
|Bakery Muffins||Breakfast Brownies||Reduced wheat gluten|
|Bakery Brownies||All-butter Mince Pies||Reduced baking dough to make space for minced fruit, which occupies approximately 50%, Reduced salt due to naturally occurring sugars and flavonoids in the fruit|
|Bakery All-butter Mince Pies||Bakery Tarts||Open tarts can have more fruit filling marginally reducing the salt, sugar and saturated fat content due to the fruits used|
|Bakery Tarts||Bakery Cookies - Oat and Raisin||Marginally increased protein and fibre content, due to added oats, whilst slightly reducing sugar and fat|
|Bakery Cookies - Oat and Raisin||Bakery Flapjacks||Zero-wheat content increases protein and fibre while reducing salt and sugar; Essential ingredients: oats, butter, brown sugar, and golden syrup.|
|Bakery Flapjacks (oat bar)||Bakery Granola Slices||Zero-wheat content increases protein and fibre due to added seeds and dried fruit; Essential ingredients: oats, butter, brown sugar, and no golden syrup.|
|Bakery Granola Slices||Coconut Macaroons||Gluten-free by definition, less milling-based processing due to absence of grains, recipe can be simplified for home preparation|
|Carbonated Diet Drinks||Carbonated Natural Sugar Drinks||Artificial sweeteners trigger insulin production, leading to fat production.|
|Carbonated Diet Energy Drinks||Carbonated Natural Sugar Energy Drinks||Artificial sweeteners trigger insulin production, leading to fat production.|
|Carbonated Energy Drinks||Fruit Juice from Concentrate||Elimating the carbonated water improves health, especially erosion of tooth enamel.|
|Carbonated Natural Sugar Drinks||Carbonated Stevia Drinks||Elimating the carbonated water improves health, especially erosion of tooth enamel.|
|Carbonated Stevia Drinks||Fruit Juice from Concentrate||...|
|Chocolate - White||Milk Chocolate||...|
|Chocolate - Milk||Dark Chocolate||...|
|Chocolate - Dark||Over 70% Dark Chocolate||...|
|Coated Dried Fruit||Dried Fruit||...|
|Cuppa Soup||Soup sachets/powder||...|
|Fried Potato Crisps||Fried Maize Crisps||...|
|Fried Maize Crisps||Baked Maize/Wheat Crisps||...|
|Baked Maize/Wheat Crisps||Baked Potato Crisps||...|
|Ready Cuppa Noodles||Dried slow-boil Noodles||...|
|Dessert Tiramisu||Crème brûlée||...|
|Dessert Crème brûlée||Panna cotta||...|
|Dessert Panna cotta||Ice Cream||...|
|Dessert Ice Cream||Jello Jam Custard Trifle||...|
|Pastry Puffed||Pastry sticks||...|
|Pastry Pain au Chocolat||Croissant||...|
|Pastry Croissant||Curry Filled Pies||...|
|Pastry Filled Pies||Bread Sandwiches||...|
|Pastry Sticks||Coconut Macaroons||...|
|Jam Preserves||Conserve Preserves||Reduced sugar|
|Conserve Preserves||Curd Preserves||Reduced sugar|
|Curd Preserves||Marmalade||Reduced sugar|
|Sorbet||Dairy Ice Cream||...|
|Soft Sticky Sweets||Hard Sticky Sweets||...|
Leopold, David (Dr.), 2005. The Pain Practitioner. [printed] Magazine unknown. Accessed Septermber 2007.