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 Dr. Paul's Anti-Inflammatory Diet

Purpose: 

One of the key factors for treating Diseases of Modern Civilization is to remove the major triggers of inflammation in the body.  The typical foods most people choose to eat provide one of the greatest sources of those inflammatory triggers. 

By following these dietary recommendations you will begin to decrease inflammation and allow your body to start healing.  The majority of dietary related diseases revolve around the inflammatory process.  Therefore, this diet/lifestyle is appropriate for all.

Try to eat food that is as whole and as pure as possible.  Avoid processed, canned and packaged foods.  White foods, such as white sugar, flour, pasta, bread, milk and white potato is the most damaging.

The bulk of the diet should be fresh organic vegetables and fruits. The more color the better.  Spinach, kale, red chard, romaine and red leaf lettuce, broccoli, cauliflower, asparagus, brussel sprouts, collards, arugula, beet greens, red and green cabbage, parsley, raw carrots, berries (blueberries, raspberries, strawberries, blackberries), plums, peaches, apples, oranges (in moderation), red and purple grapes (in moderation), cherries, etc. are all good choices.  Paler colored foods are OK but not as desirable. Melons, celery, cucumbers, white grapes, bananas and pineapple contain more water and sugar and less anti-inflammatory nutrients but are better than processed snack foods like chips or cookies.

Red meat should be limited to one or two meals per week. Fish should be eaten at least twice per week. Tuna counts as fish. Nuts are a good protein source as long as there are no allergies. Walnuts and almonds are the best nuts but cashews and pecans are OK occasionally.  Ideally nuts should be eaten raw to retain the healthy oils. Even people eating two servings of fish per week need to supplement with omega 3 fish oil. Three to four teaspoons per day generally will produce a beneficial response.

When dining out, ask for the starch i.e. bread, pasta, rice and potato to be held back and substituted with more greens.

Drink six to eight glasses (8 oz) of pure (preferably distilled or filtered) water per day.  Feel free to add some freshly squeeze lemon juice to this.  Avoid fruit juice because of the high fructose (sugar) content.  Avoid carbonated beverages.

If the intent in using this diet is weight loss all allowed starch vegetables should be avoided (yams, turnips, squash).  Also, fruits should be limited to occasional berries until the desired weight is attained.

Because of the change in dietary patterns with an anti-inflammatoyr diet it is considered acceptable to allow one 'Cheat Meal' per week.  Restricted foods are allowed for that meal so long as common sense is used.  One meal doesn't include an entire chocolate cake, but one piece of cake for a cheat meal is acceptable.  If you really over-indulge at your cheat meal you will lose all the healing effects of the diet.

In addition to the diet describe below it is also recommended that all adults use the following daily:

  1. A quality Vitamin/Mineral  supplement
  2. Anti-oxidant supplements - Vit. C, Vit E and/or bioflavonoid supplements
  3. Omega 3 Fish Oil - 3-4 tsp
  4. A quality Probiotic supplement
  5. 5-10,000 IU of Vitamin D3
  6. Alkalinizing Salt supplements (NOT Baking Soda)
    _______________________________________

Please remove the following from your diet:

1.   All foods containing gluten

The most common food allergies are caused by wheat and gluten containing foods. These include wheat, rye, oats, and barley. These foods are found in bread, pasta, and other products containing refined flours.  This is the most important category to remove.

2.  All grains

In addition to grains like wheat which contain gluten, other grains should be avoided because they contain other lectins, phytates and oxylates, which are very damaging to our digestive tract.  These include corn, rice, oats, quinoa, amaranth, etc.  The only exception to this is flax seed. 

3.  All dairy products (milk, cheese, yogurt etc.)

Dairy products are a large source of allergies and acid and can cause an increase in pain.

4.  All refined sugar products (sweets, candy bars and junk food)

Refined sugar is highly acidic and slows the process of detoxification in the body and has been shown to weaken the immune system.  Sugar is known to increase joint and muscle pain in certain individuals.

5.  Tomatoes, peppers, potatoes, paprika and eggplant

The Nightshade family of vegetables/fruits have common allergens and contain gut damaging saponins.  They should also be avoided because they can contribute to pain and inflammation.

6.  Cold cuts, bacon, hot dogs, canned meat, and sausage.

The above meats should be avoided because they have been shown to increase inflammation.

7.  Alcohol, caffeine containing beverages (coffee, black tea and sodas) and soy milk, soda and fruit drinks that are high in refined sugar

These are particularly hard on the liver, which has to be functioning properly in order to begin to reduce the inflammation in your body.

8.  Vegetable oils, margarine, shortening, hydrogenated oils

These foods are extremely high in Omega 6 fats and Trans-fats which cause inflammation and put a burden on the body especially the gallbladder and the liver.

9.  Legumes

This includes beans, peanuts and peanut butter and all soy products.   These foods are high in chemicals called lectins and should be avoided.


Please review the list below for foods to include and exclude.

 

 Foods To Enjoy

 Foods to Avoid

Fruits

Unsweetened fresh, frozen, water-packed or canned

Fruit juices;
Oranges, grapes, mangos, papaya and dried fruit
(keep quantities low)

Vegetables

All fresh raw, lightly steamed, water sautéed, baked, juiced, or roasted vegetables - yams and sweet potato are not a nightshade and are good subs for potato - try for a rainbow assortment at each meal

Corn, creamed vegetables, nightshade vegetables:  tomatoes, potatoes, eggplant, peppers, tobacco, potato chips

Starch

Ground flax seed

Wheat, corn, barley, spelt, kamut, rye, breads, pastas, pastries, brown/white rice, oats, tapioca, quinoa, amaranth, teff, millet, buckwheat and products made from these and rice, potato flour, or arrowroot

Legumes

None allowed

Peanuts, Soybeans, tofu, tempeh, soy milk, other soy foods all beans, peas, lentils

Nuts & Seeds

Almonds, walnuts, pecans, filberts, sesame, sunflower, flax, pumpkin seeds; try nut butters made from these and add chopped nuts to meals.  Grind seeds in a coffee grinder

Peanuts, peanut butter, pistachios

Meat, Fish, Fowl &  Eggs

All fresh or canned (low sodium) fish (Pacific wild salmon, mackerel, trout, sardines are the best sources of omega 3 which is a powerful anti-inflammatory - ideally fish is best baked, broiled, poached or steamed), chicken, turkey, wild game;  Lamb, duck, quail, rabbit, emu, beef, pork (ideally grass fed, free-range or organic); Organic free range omega 3 eggs

Cold cuts, frankfurters, sausage, canned meats, conventional beef and bacon

Dairy Products

Milk substitutes in small quantities (i.e. almond milk, coconut milk, other nut milks;  butter is allowed as well as Whey Protein Isolate

Milk, soy milk, cream, yogurt, ice cream, frozen yogurt, non-dairy creamer, margarine, cheese

Oils & Fats

Cook with cold expressed olive, sesame or clarified butter.  Use flax, coconut oil, walnut, almond, pumpkin oils.  Make your own salad dressing with cold pressed virgin olive oil and apple cider vinegar

Shortening, margarine, hydrogenated oils, commercial salad dressing, mayonnaise, spreads, canola oil, safflower, sunflower

Beverages

Filtered water, herbal teas - without caffeine (such as Tulsi Gotu Kola tea), seltzer, mineral water

Soft drinks, alcohol, coffee, black tea, other caffeine containing beverages

Spices

All spices are allowed unless in the avoid list.   Turmeric and ginger have powerful anti-inflammatory action

Ketchup, mustard, pickle relish, chutney, soy sauce, barbecue sauce, cayenne, paprika - these are both peppers

 Sweeteners

Stevia, blackstrap molasses, small amounts of honey; real/pure maple syrup, xylitol

White, brown, refined sugars, corn syrup, agave nectar, high fructose corn syrup, all artificial sweeteners, all candy, Nutrasweet

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I'm on the computer many hours every day. My back & neck were killing me. I was getting regular migraines. My doctor told me I had carpel tunnel. After the first treatment with Dr. Paul, I started to feel better. Within a few treatments my migraines stopped. At this point the numbness in my hands is almost gone. I feel fantastic! Thanks for everything - Dr. Paul is one of the best chiropractors in Toronto and this is one of the best decisions I've ever made about my health.

Sandra
North Bay, ON

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