Author Topic: Figuring out the inflammation/immune system puzzle  (Read 228 times)

lighter

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Figuring out the inflammation/immune system puzzle
« on: November 29, 2017, 12:17:17 PM »
The book is called The Metabolism Plan by Lyn - Genet Recitas.

She's using her knowledge of the endocrine pathways and system to create a plan that enables individuals to determine their own personal food plan for optimal health.  This makes sense to me. 

I'm on my first week, and have 2 people 30 days ahead of me to help keep me on track.  I suppose at some point we may take turns cooking, and get a break, which would be great.

If anyone is interested in doing the 3 day cleanse here's the menu and recipes.  It's designed to reduce inflammation, and you will find zero salt, which was a problem for me.  The three day cleanse begins adding foods one at a time on the second day to test for your personal sensitivities.  Some foods, that we think are healthy, are actually very bad for some individuals.  Some foods shut down the thyroid, and are listed in the book.  SPINACH for instrance?  I eat a lot of spinach, and that's a problem.

Carrot Ginger Soup (which will be blended after cooking) 10-16 servings
I'd suggest cutting back on the amount unless you can deal with a HUGE amount of soup at once.

1Tbs cinnamon
1Tbs cumin
1 Tbs freshly ground pepper
1 tsp cloves
1tsp cardamom
1/2 tsp tumeric
1/2 tsp allspice
7 quarts water
1/8 cup EXTRA virgin olive oil (EXTRA VIRGIN very important)
5 lb carrots, chopped
2 large red onions, chopped
3 large zucchini, chopped
8 cloves garlic peeled
Optional:  1 can full fat coconut milk
Optional:  5 or 6 Vietnamese chili peppers

I had a hard time dealing with this amount, and after all was blended I put some in freezer bags, and the rest in fridge in tupperware.  I also hated it until I added the coconut milk, and a wee tad of pink Himalayan salt, then it was yummy.


Also for 3 day cleanse is the FLAX  GRANOLA  (4 servings but I think it's more)

1 cup water
2 cups flaxseeds
1 TBS agave nectar
2tsp ground cinnamon
1 tsp pure vanilla extract
1/2 tsp nutmeg
1/2 cup raisins
Soak flaxseeds overnight in water.  The longer soak is better.  30 minutes is shortest soak if you don't have time.  Mix twice in that 30 minutes.

Preheat oven 275.  Add agave, cinnamon, vanilla, nutmeg, and raisins to flaxseed and mix thoroughly.

Spread granola on a baking sheet in thin layer and bake for 50 minutes.  Reduce temp to 225 as you remove the baking sheet.  Break up the granola into pieces and bake again for 30 minutes or so till crispy.  I baked much longer at reduced temp to get it very crispy for picky younger dd.

KALE WITH what she calls SPICY COCO Sauce  (Sort of like a curry, no chocolate)
2 TBS Extra Virgin Olive Oil (EVOO)
1 large red onion, chopped
4 to 5 garlic cloves, peeled
1 TBS grated ginger
1 tsp ground black pepper
1 tsp cumin
1/2 tsp tumeric
1/2 tsp coriander
1 head of kale washed, deveined, and chopped (5 to 6 cups)  You can buy it cleaned and chopped already, which I suggest. 
2 large zucchini, chopped
2 heads broccoli, chopped
1 lb carrots, chopped
4 shiitake mushrooms, diced, remove stems
1 cup carrot essence, from soup you made
Spicy Coco Sauce will follow

Put oil into 8 quart soup pot with heat on mdm.  Add the onion, garlic, ginger, pepper, cumin, turmeric, and coriander, and saute for a minute.  Then add the veggies and stir for another 2 minutes, so that spices and onions integrate and cover the pot.  Cover pot.
Turn heat to lowest setting and add carrot essence or water, let simmer for 20 minutes. Finally, add coco sauce to mix and integrate flavors. 

COCO SAUCE 4-5 servings
2 TBS EVOO
1 large onion, chopped
3-4 cloves garlic, chopped
1 inch pc of fresh ginger, peeled and chopped (approx 1 TBS)
1 tsp cumin
1/2 tsp coriander
1 tsp cinnamon
1/2 tsp fresh ground pepper
1/2 tsp nutmeg
1/2 tsp cardamom
1/4 tsp allspice
1 tsp brown sugar
1 can coconut milk
2 TBS Sriracha sauce, and can add hot chilis chopped also for more heat

Heat oil in saucepan.  Saute onion and garlic for 1 minute, stirring frequently until they begin to brown.  Add ginger, cumin, coriander, cinamon, black pepper, nutmeg, cardamom, and allspice, and saute for 1 minute on low heat, until the spices start to smell fragrant.  Add brown sugar, coconut milk, Sriracha, and stir for 30 seconds.  Reduce heat and simmer for 15 to 20 minutes stirring every 5 minutes.


BEET AND CARROT SALAD 4-6 servings
Coursely Grate 4 large carrots and one large beet (I purchase spiraled in the store)
Dress with freshly squeezed lemon juice and olive oil SO GOOD!

We're supposed to take our weight and half it in ounces for daily intake.  Food should be consumed 45 minutes after our first 16oz glass of morning water with lemon squeezed into it.  We shouldn't drink until 45 minutes after we eat for proper digestion.


First day
Women eat a cup of granola in the morning
16 oz soup for lunch with 2 cuts of steamed or sauteed broccoli
Snack can have 1 medium apple
Dinner is Kale with Spicy Coco Sauce
Beet and Carrot Salad (WE ALL LOVE love LOVE this one!) with pumpkin seeds, lemon and EVOO.... herbs if you'd like.

DAY 2
Add half a pear to the cup of granola for breakfast.  The pear takes away the burned flavor and makes the crunchy lovely granola texture feel like you're eating offee.... it feels like eating toffee to me when pear is added.  Lovely.

Lunch is 16 oz carrot ginger soup with sunflower seeds
Baby romain lettuce with 1/4 avocado, EVOO,lemon juice, and herbs if you like
2 cups steamed broccoli

Snack
1/2 apple and 8 to ten raw, unsalted almonds (we're testing them so be clear on what kind)

Dinner
Kale with Spicy Coco Sauce
1 cup basmati rice with pumpkin seeds
Beet and carrot salad with sunflower seeds and lemon/EVOO

On day 3 we test chicken and add cream of broccoli soup, which is another round of recipes and making.  If anyone is interested, ask and I'll provide.

Lighter
ps  I woke up 2 lbs lighter this morning.  I'm not one to strep on a scale, but this way of gaging inflammatory response is interesting to me.








 






sKePTiKal

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Re: Figuring out the inflammation/immune system puzzle
« Reply #1 on: December 01, 2017, 01:07:29 PM »
Something else I've found immensely helpful for me, with the inflammation and resulting recurring skin irritations I live with, is Curcurmin. You want pure curcurmin - not Tumeric - which contains only a small percentage of the Curc. I'm using Life Extension's "Super Bio-Curcurmin", in 400mg capsules. Only one a day.

I started taking it daily for about a month to gauge how it affected me. My hands cleared up about halfway through that month. Then, I take a week off from the supplement. Give the body a chance to "reset" itself on it's own without the external "boost". That time off gets extended the longer I take it. I'm kind of in the maintenance phase - so I'm mostly not using it at all - just a very good (includes minerals) daily vitamin, some extra D3 for the winter months - and sometimes magnesium. Took me a long time to find a daily vitamin that a) was sourced as naturally as possible and b) included potassium.

Food is the rest of my prescription for well-being. And I'm finding myself refusing to eat most of the "processed/prepared" things out there. I did pretty much live on those for a year or more after Mike died... only occasionally cooking for myself. Cooking a LOT more often these days, because it tastes better and I feel better physically - and even feel "nurtured" when I do so. Since I find myself preparing the usual "dinner for 4" amounts - I'm cooking in smaller amounts & freezing to make my own "instant dinners" for those days when I'm busy doing other kinds of work.

The exercise component is also important though. I am finally at a place where I'm motivated to address that seriously. I am still outside a LOT and have things that have to get done, that keep me moving.

That's what works for me. I hope you find your sweet spot/formula.
Success is never final, failure is never fatal.

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #2 on: December 02, 2017, 07:47:05 AM »
I'm outside a lot too, but inside cooking, decorating and cleaning between holidays and company right now.  Spending time with girls, and including them in cooking and food plan.  Youngest dd on board.....oldest....not so much, though she eats the beet and carrot salad and flax gronola happily.

About exercise, the book also tests different activities to see which ones support or tax your system.  I start today I think.  I'm always struggling to catch up.  Cooking late or very early then again mid day it seems.  Yesterday was hours of chopping, cooking, blending then cooking soup ahead then I didn't have something I needed for dinner.  It's overwhelming and I ate soup instead, then granola. 

As I write this I'm wiggling my toes, and noticing how it feels.  Fine.  I walk.  Zero pain or even discomfort.  It's something I haven't really noticed bc I'm battling the end of a cold.... it's in my lungs, throat and sinuses.  Bleck. 

We tested goat cheese yesterday and it looks like dairy will be off my list, darnit.

Chicken tested fine.  Almonds were inflammatory.  Now we rotate testing new foods and excercises every other day. 

Apparently certain excercises can stress our thyroid.  I doubt I'll be open to anything outside my comfort zone of martial arts.  Will test jumping rope, and how hard to train....duration etc. 

Amber I think you're the one who suggested the curcumin a while back.  I take it when I take supplements.  Good suggestion.  I'm going to add it to my father's regime for his skin troubles.

Lighter




sKePTiKal

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Re: Figuring out the inflammation/immune system puzzle
« Reply #3 on: December 03, 2017, 07:58:18 AM »
I think you're right that certain types of exercise match up differently with different people. Holly has sporadically been doing weight training at a gym and for 40, well... she still gets carded.  (I wish.)    :shock:

But I am adding in some weights too - very light weights for now - to my lifetime of yoga, pilates, gymnastics and tai chi. If it hadn't been for my maintenance of flexibility, I'd not been able to fix my own back last week. I need to have a body (strength and stamina)that can keep up with my silly will and determination. LOL. It refuses to admit that the physical "battle" is past the tipping point and wants to "get back on the other side"...
Success is never final, failure is never fatal.

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #4 on: December 05, 2017, 02:22:16 PM »
Amber:

I just finished cleaning gutters and hanging Christmas lights on roofline.  At least one retired nurse neighbor peeks in worriedly, and orders me to be careful every time I'm up there.  They don't notice I continue to work while engaging them, which doesn't make the job easier,kwim?

If I'd stopped doing things that challenge my balance and strength I believe they'd be gone.  I don't plan on giving them up anytime soon.

Martial arts and gymnastics build core strength for sure....balance, stamina.   All good.  I'm just having trouble working any type of scheduled excercises in.

The only plus to this food plan, so far, is continued relief of foot pain.  I just don't have any, not that I could wear heels, mind you.  There's no slow creaky start in the morning.  I feel normal, almost, again.

Youngest dd and I talk about regular workouts, but can't find time that suits the both if us.




lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #5 on: December 13, 2017, 06:08:47 PM »
So far my food list is as follows:

Good foods
Chicken
Beef
Flounder
Salmon
Shrimp
Duck
Apples
Pears
Carrots
Cooked kale
Olive oil
Ghee (Ancient Organics brand SO good!)
Lemons
Sriracha..oh, it's lovely with lemons
Garlic
Red, sweet and green onions
Beets
Pepito
Sunflower seeds


Bad foods
Almonds
Apricots
Sugar
Goat cheese
Eggs

The truth is I don't hate these foods and often enjoy them very much.  Good, I have some good veggie recipes to share!

Lighter

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #6 on: December 20, 2017, 07:22:13 PM »
OK.  So, I noticed the ever present bump on my palm is gone AND the rough patch of skin on my wrist from an old burn that itches, sometimes fiercely.  I'm saying....there were little dark furs growing out of it.....GONe, hair's and all.  Healed.

For me this is validation for all the time and work to keep to the plan, which I haven't been perfect with.  What changes would I see if I had been perfect? 

Food can be medicine, but....
not poisoning ourselves with it is just as important I suspect.

Part of what she does is heal the gut, where our immune systems live, and.....it makes a lot of sense.  I eat a lot if flax.  A lot.

:: Touching spot on wrist::.  I can't believe the little devil patch is gone.  It's been there for 35 years.  Just.....gone.

Lighter



Twoapenny

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Re: Figuring out the inflammation/immune system puzzle
« Reply #7 on: December 21, 2017, 04:00:10 AM »
OK.  So, I noticed the ever present bump on my palm is gone AND the rough patch of skin on my wrist from an old burn that itches, sometimes fiercely.  I'm saying....there were little dark furs growing out of it.....GONe, hair's and all.  Healed.

For me this is validation for all the time and work to keep to the plan, which I haven't been perfect with.  What changes would I see if I had been perfect? 

Food can be medicine, but....
not poisoning ourselves with it is just as important I suspect.

Part of what she does is heal the gut, where our immune systems live, and.....it makes a lot of sense.  I eat a lot if flax.  A lot.

:: Touching spot on wrist::.  I can't believe the little devil patch is gone.  It's been there for 35 years.  Just.....gone.

Lighter

That is quite amazing, Lighter.  Have you found it hard to stick to or found you missed anything in particular?  Did you have any side effects from cutting certain things out or anything like that?  I'm really glad it's doing so much, that's quite amazing that you're seeing physical changes so quickly xx

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #8 on: December 21, 2017, 05:33:13 AM »
Tupp:

The hard part is planning, shopping, chopping and dealing with quantities of food requiring large pots, and Tupperware a and fridge and freezer space. 

Eating the food is pretty satisfying and I actually look forward to some choices very much.  We all adore spaghettified zucchini....bigly.

It feels like juggling in a way.  I get tired of cooking so much.  I get tired of not eating familiar foods.... I get tired if not having baby romain in the house.... it's not easy to find, I always have to pick icky pieces out, it doesn't keep long it well.  Stuff like that, and then Angels sing over the spicy apricot glaze...SO.  GOOD.

Youngest DD15 is sticking to plan beautifully, so that makes it easier to stay focused.  We plan to start Program over at 30 day mark. 

I can't lie.  It's not easy, Tupp, but I can't pretend and go back to old eating habits now..... I sure wish I could.  Once we know better, we're​ hard pressed to ignore that information.  Esp when proof presents itself, and we feel better, IME.

I've made some stupid choices, and find my body handles them better from eating low inflammation or safe foods regularly, do I'll do my best to stay focused.

I miss crunchy, salty, sweet....

I miss GF pizza. I eat Again The Grain bread with SF dark chocolate and butter when aI stray.  I eat GF crackers rarely.  Neither are on my ok list, but that's gonna have to be what it is.  I keep eating right mist if the time, and that's enough right now.

Lighter












lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #9 on: December 30, 2017, 07:12:58 AM »
Holiday foods..... beloved and plentiful.  I admit, I do taste, but I'm not indulging.  Maybe eating clean curbs cravings, but having DD15 on board is motivating.

I start out with a salad in the morning, and eat at least one more, if not 2, which seems to be keeping me full to the point I make bite size slip ups, not plate sized ones which will have to be enough.

We made dim sum sticky rice yesterday.  These we'll have with crab and shrimp on New Year's Eve, recipes still to be determined for the shrimp.  A friend brings the crab, and boils with corn and potatoes.

I'm thinking a spicy sauced shrimp dish, and friend can throw some into her crab boil. 

Hopefully all three of us will start food program over afain, together next week.  DD17 hasn't yet committed.

Lighter


Twoapenny

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Re: Figuring out the inflammation/immune system puzzle
« Reply #10 on: December 30, 2017, 07:23:06 AM »
You're very good, Lighter, I fell off the wagon over Christmas and have yet to climb back on it :)  I think the thing with me is routine - I bought food that I don't usually, cooked things I'm not familiar with, bought in treats and snacks for visitors - and so now my usual foods aren't in my fridge and cupboards and I'm out of sync with my weekly food order so at the moment just picking up enough for a day or so until the shopping is delivered on Wednesday - and then we'll be back to normal.  My cold seems to have reappeared and my son is pretty tired at the minute so I'm struggling to motivate myself to get back on track.  I'm very impressed, therefore, that you have more or less stuck to your plan and the spicy shrimp sounds delicious :) xx

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #11 on: January 02, 2018, 10:08:57 AM »
Eek.... I have to drive home today and think about blowing up my kitchen with huge soup making mess.... company arrives tomorrow afternoon.  Kids go back to school.  Band practice happens so that's 2.5 hours of driving kids around on top of run to airport and there it is. 

I'm feeling overwhelmed.

 Is that what slows and stops our progress?  Feeling overwhelmed? 

I'm aching for simpler shopping lists and food plans.  Less. 

I know adrenaline will hit soon and I'll fly into action cleaning and organizing.....but..... I want to pare down what's in the fridge, not fill it and the kitchen with more. 

I'm also in the mood to pare down expenses.  Stuff too.  Organize what's left, which I was doing before the holiday. 

My sister will visit the entire month, and is on same eating plan.  That's mostly comforting.

Tupp, a big tub of clean salad greens, roasted pumpkin and sunflower seeds, some proteins.... Deviled eggs on salad, yummy.  Some comfort soups.... carrot ginger and chicken kale..... I'mstarting with that.  A plan makes things feel more manageable.  I can cook steaks and simple grilled veggies for company tomorrow night.

So, onward to see what I can accomplish with the rest of my day.

Lighter


Twoapenny

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Re: Figuring out the inflammation/immune system puzzle
« Reply #12 on: January 02, 2018, 01:17:16 PM »
Eek.... I have to drive home today and think about blowing up my kitchen with huge soup making mess.... company arrives tomorrow afternoon.  Kids go back to school.  Band practice happens so that's 2.5 hours of driving kids around on top of run to airport and there it is. 

I'm feeling overwhelmed.

 Is that what slows and stops our progress?  Feeling overwhelmed? 

I'm aching for simpler shopping lists and food plans.  Less. 

I know adrenaline will hit soon and I'll fly into action cleaning and organizing.....but..... I want to pare down what's in the fridge, not fill it and the kitchen with more. 

I'm also in the mood to pare down expenses.  Stuff too.  Organize what's left, which I was doing before the holiday. 

My sister will visit the entire month, and is on same eating plan.  That's mostly comforting.

Tupp, a big tub of clean salad greens, roasted pumpkin and sunflower seeds, some proteins.... Deviled eggs on salad, yummy.  Some comfort soups.... carrot ginger and chicken kale..... I'mstarting with that.  A plan makes things feel more manageable.  I can cook steaks and simple grilled veggies for company tomorrow night.

So, onward to see what I can accomplish with the rest of my day.

Lighter

The food does sound yummy, Lighter - I just like it more when someone else has cooked it :)  I have admitted/acknowledged to myself that I have no interest in cooking.  I find it tedious, and equally the planning, shopping, packing away, freezing into portions, budgeting etc.  If fast/convenience food were healthy I'd just eat that.  I realised over Christmas that the 'pressure' to cook special food took the fun out of it for me.  Next year I shall buy it all in ready made and enjoy not cooking it :)

I think being overwhelmed can easily make many things feel like too much work.  Especially after traveling or being away from home.  It gets in the way of working with moss :) xx

lighter

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Re: Figuring out the inflammation/immune system puzzle
« Reply #13 on: January 08, 2018, 03:45:22 PM »
After 3 separate days of cookie batch making, the little bump in my left palm is back.  I'm not way up on weight, or eating very stupid, but it's enough to show up in my skin.  Not drinking enough water.  Not drinking it 45 minutes before planned meals, or 45 minutes after.  I'll get back to that very soon, and tweek the entire plan.  The ratio of water to body mass is half your weight and drink that many ounces a day.  In my case it's 65 to 70 depending on the day, and there are times it seems like a lake.  There are also days it seems like a very small amount.  I think it has to do with hitting it hard first thing, and planning food for the entire day well ahead.

I have made a huge batch of carrot ginger soup.... so yummy.  Still eating salads, but not always the right greens, which I don't worry about.  I'll get back on track.

The kids have a snow day today, sans snow.

It's nice.

Twoapenny

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Re: Figuring out the inflammation/immune system puzzle
« Reply #14 on: January 08, 2018, 03:57:57 PM »
After 3 separate days of cookie batch making, the little bump in my left palm is back.  I'm not way up on weight, or eating very stupid, but it's enough to show up in my skin.  Not drinking enough water.  Not drinking it 45 minutes before planned meals, or 45 minutes after.  I'll get back to that very soon, and tweek the entire plan.  The ratio of water to body mass is half your weight and drink that many ounces a day.  In my case it's 65 to 70 depending on the day, and there are times it seems like a lake.  There are also days it seems like a very small amount.  I think it has to do with hitting it hard first thing, and planning food for the entire day well ahead.

I have made a huge batch of carrot ginger soup.... so yummy.  Still eating salads, but not always the right greens, which I don't worry about.  I'll get back on track.

The kids have a snow day today, sans snow.

It's nice.

I'm astonished that the thing with your skin has flared up again so quickly, Lighter, who would have thought there could be such a clear connection?  Amazing.  I know I need to drink more water but spending so much time on the loo is tricky!  Lol x