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   The Yin and Yang of Inflammation

The typical American diet is full of inflammation triggering foods such as meat, eggs, dairy, sugar, processed food chemicals, and oils.

Inflammation is the body's healthy response to infection, injury, environmental toxins, pollution, chemicals, and an unhealthy diet. It is essential to the healing process. But when inflammation becomes chronic, it becomes a cause of pain in and of itself, and is a risk factor for heart disease, autoimmune disorders, arthritis, and many types of cancer.

In Oriental Medicine, we refer to more activating, strong, and salty foods as yang.

We refer to soothing, calming, relaxing, sweeter foods as more yin.

Both are protective. The key is to strike a dietary balance between the two.

Some extreme foods from the yang category are meat, eggs, crackers and chips.

Some extreme foods from the yin category are sugar, dairy, alcohol, and drugs.

Extreme foods from either category can cause an inflammatory reaction, and continued use of these extreme foods can lead to chronic inflammation.

Here are a few suggestions of HOW to strike a balance between the two categories:

~ Limit or eliminate processed foods such as lunchmeats, canned soups, cookies, cakes, ice cream, chips, and crackers.

~ Avoid saturated fats and trans fats, such as those found in animal foods like meat and cheese, and instead cook sparingly with olive oil, sesame oil, sunflower oil, avocado oil, or similar plant based oils.

~ Consume mostly whole grains, beans, wild fish, nuts, seeds, and vegetables, and far less or no animal foods.

~ Aim for at least 5 servings a day of antioxidant rich, inflammation subduing, fresh land and sea vegetables, along with a small amount of seasonal fruit.

Give your menu, body, and life an  

anti-inflammatory makeover!!

Another Short Story:

HOW FOOD CAN MAKE OR BREAK

THE GAME OF LIFE 

Now that we have explained a little bit about food extremes, we wanted to share another true story with you.

Last weekend we were visiting someone who was super engrossed in the golf match. I wish I could tell you which golf match and who the players were, but not being an avid golf fan I really have no idea of those details.

What I do know is that we came in on the 18th hole of the match, and two young men were tied for first place, so the match went into "sudden death" overtime to break the tie. They were both such excellent golfers. We watched them play the entire 18th hole. They were very focused. They had a lot at stake, yet they remained relaxed and confident.

They repeated the 18th hole to break the tie, but they tied again!

They regrouped, repeated the hole again, and tied yet again!!

During the regrouping process to repeat the hole for the third time in an attempt to break the tie, one of them ate a banana. They showed him munching on it as the entire entourage made their way back to the beginning of the 18th hole. I am sure they were beyond hungry at this point, but I knew right away that that banana was the downfall of that golfer and that he would loose the tournament.

The non-banana eater hit a beautiful shot that landed right on the green as they both had been doing all day long. The banana eater hit his ball into the sand trap. When he tried to get out of the sand trap his ball landed in the rough on the other side of the green. The non-banana eater sank his putt. The banana eater could have tied the game again if he could sink his putt from the rough, and being the excellent golfer that he was, he hit the ball right into the hole, but he hit it way too hard, and it popped right back out of the hole and back onto the green. His focus was gone. The tie was broken. The banana eater lost.

Why? What does this have to do with the banana?

Well, bananas are very extreme tropical fruits that are high in concentrated fruit sugar, (think about it: there are much less sweet fruits out there than bananas). They are also imbalanced in regards to the sodium potassium pump. While a banana here and there is not the end of the world, they, and all fruit really, make the worst possible "snack". Generally, fruit is a delicious addition to a dessert, or even as a topping to a whole grain dish. It is perfect when you are relaxing at the beach or at a picnic, and munching on other foods along with it, but fruit on it's own is a blood sugar / mind blowing experience. It will immediately impact the blood sugar, inducing a sugar "high", and inevitably, a sugar crash as well. Not quite as intense as a candy bar, but pretty close. Yes, it has many vitamins, minerals, and anti-oxidants, but when one is trying to stay focused, when one has to maintain concentration, when one has a serious task or presentation at hand, the last thing you want to do is snack on something high in simple sugar such as fruit. A much better choice for a snack under those circumstances would be a whole grain. That golfer should have been munching on Wholly Macro's favorite go to snack: brown rice or any whole grain with a splash of amasake poured over the top. Another good choice would have been the sweet vegetable drink with millet (or another whole grain) as explained in last week's newsletter. Even a piece of whole grain bread with almond butter would have worked better than the fruit. Bread is not a whole grain, but being a whole grain derivative would still have been a better choice. These are complex carbohydrate snacks. They release their complex sugars many times slower than simple sugar does, and do not impact the blood sugar and consequently the brain nearly as quickly. Scientists at the USDA Human Nutrition Research Center at Tufts University say, "Whole grains help regulate blood sugar by slowing down the conversion of complex carbohydrates into sugar. In fact, low-glycemic foods such as whole grains reduce hunger and  help to control weight by encouraging the metabolism to burn approximately 25% more calories per day." Their positive effect on the blood sugar may seem imperceptible, yet they still give you grounding and focused, lengthy sustaining strength and energy. They sharpen your mind. They provide efficient fuel to feed your body and brain.

You have a choice. Wholly Macro can help. We can be your private nutritionists / staff / cooks in the game of life. All you have to do is check out the menu below and place an order to change your game!