food awareness

What Foods To Avoid If You Are Dealing With An Autoimmune Disorder

Many may see recipes that have AIP attached to them, yet most do not know what AIP means. That being said, AIP references autoimmune symptoms, where an individual may not be able to eat certain foods, like the rest. Yet, the question lingers, which foods are safe when to comes to living with an autoimmune disorder?

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Foods To Avoid

Knowing which foods to avoid that can irritate and cause more distress, is a good place to start. Sadly, grains are one of the leading contributing factors towards activating an autoimmune issue. Although a major additive may take the place of the number one spot: sugar. This even involves any substitutes for sugar expect a low-dose of honey. Since honey is an organic/natural sweetener, this will be the safest bet.

Avoid:

  • Oats
  • Nightshade Vegetables (eggplant, peppers, or tomatoes)
  • Sugar
  • Butter
  • Peanuts
  • Legumes (most beans & peanuts)
  • Most Diary products
  • Canola & Vegetable Oils
  • All additives
  • Beer (alcohol in general)

 

Foods For AIP:

  • Turmeric (adding to various meals, or even Golden Milk Tea)
  • Ginger
  • Fruits high in Vitamin C
  • Pumpkin
  • Coconut Oil, Avacado Oil
  • Plantains
  • Fish
  • Only organically raised Meat (factory raised is a huge “No”)
  • Sweet Potatoes
  • Non-seeded herbs (Rosemary, Basil, or Mint)
  • Tea
  • Broth
  • All vegetables (except the nightshade family)
  • Dairy-free products

 

One major obstacle that can play a part is knowing what food allergies you possess. If you do have a food allergy this can lead to more problems, or even be hiding further autoimmune issues. Plan on staying away from irritating substances to see a difference, take a two-week span and change your eating habits. Sometimes jumping all in towards an organic, AIP diet can be a huge change. Although, your gut will thank you in the end.

Another added plus is the fact, turmeric has been shown in studies to slightly reverse obstacles that have led to having autoimmune dysfunctions.

Besides switching food groups, exercise is one of the top ten ways to break out of the irritating gut factor. Regular exercise can not only help strengthen muscles/bones but, acts as an inflammatory response.

Also be sure to test to see if you may have Celiac Disease. This is done by having your doctor draw blood and test for Celiac Disease.

Finally, say no to gluten. Gluten can activate the inner lining of the gut to break down and start reacting to food. This may come up as an allergic reaction.

 

A Guide to Mindful Eating for a Healthy Weight

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Maintaining a healthy weight doesn’t mean that you have to go jump on every diet bandwagon that comes in and out of popularity. Diet fads are always coming and going, but all you really need to do to maintain a healthy weight Is to keep mindful eating habits. Being aware of everything you put into your body is the quickest way to keep yourself on track.

Stay aware of what you are eating

One of the best ways to keep yourself on track is by staying self-aware and holding yourself accountable. Start out by keeping a food diary. Writing down everything that you eat and drink; at the end of the day look over everything you ate and how many calories you took in, along with how many calories you burned for the day. This will help keep you self-aware, and before you know it you will begin thinking through everything you eat before you eat it.

Think Before You Eat

When something looks delicious and is tempting you; take a moment to think it over.

  • Are you really even hungry or does it just look good?
  • Is it healthy or something you will regret later?
  • Have you splurged yet today?
  • Is it an emotional need that I can meet in a healthier way?

Thinking before you eat will help you make healthy eating options. Moderation and self-awareness are always key. Keeping a mindful food cycle means always considering how much, why, when, what and how often you are eating.

Don’t Make Your-Self Miserable

Being mindful of what you eat doesn’t mean that you have to restrict yourself to the point of being miserable. If you continuously limit yourself and never indulge, even in the slightest, eventually you will reach a breaking point. Binge eating and overindulging to recover from a diet fad disaster is far worse than the occasional mind-full indulgence.

Make Time for Food

With so many things distracting us from food, convenience food is taking over. But convenient food is rarely ever healthy food. Take the time to eat healthy meals and snacks. Put down the cell phone or whatever you are working on, sit down and consciously enjoy a meal rather than shoveling it in behind a screen.  Make it a point in your home to sit down at the table to eat dinner every night, without distraction. Take the time to think about what you are eating, where it came from, what’s in it, and how much you are eating.