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The silent driver behind diabetes, cancer & heart disease…

May 31st, 2018 | no comments

 

Plus:

  • Mel’s weekly food pick:
    Wild Planet Salmon
  • Mel’s weekly recipe pick:
    Open-Face Salmon & Avocado Apple “Sandwich”

 

Why is it that we don’t actually feel the early stages of diabetes? The same goes for heart disease and cancer. These conditions don’t just happen overnight, on the contrary, they are often brewing inside of us for decades. And then when we’re finally handed a diagnosis of heart disease, we panic and will try anything to make it go away– to go back to how things used to be. 

The culprit? Chronic inflammation.

Typically when we think of something in our body being inflamed, thoughts of a cut finger or skinned knee appear in our mind. When we experience an injury like this, there’s no doubt that the affected area is inflamed. It shows telltale signs of bleeding, redness and pain. Our body then does exactly what it was designed to do: white blood cells rush to the injury site where they perform the role of cleaning up the wound. Our blood clots and eventually, a scab forms to seal the abrasion to keep harmful microorganisms at bay.

The injury and resulting inflammation just described is called acute inflammation, a necessary process that our body must get right, otherwise we would die.

Now let’s talk about chronic inflammation. This type is much more worrisome because unlike acute inflammation, where you can see and feel it, the chronic type lies silent in the body, so you really have no idea it’s even happening. This is the “brewing” part I spoke about in the opening paragraph. 

Similar to acute inflammation, chronic inflammation is triggered when something is off balance in the body, which then activates inflammatory markers to heal the perceived injury. A notable difference between the two, however, is that acute inflammation responds because of a physical injury and chronic is attempting to heal something that isn’t physically broken. It’s like a warning signal that flares up in response to your lifestyle habits; only the siren is silent. And because, unlike a broken wrist, we can’t see or feel the early stages of these diseases, chances are you will carry on as if nothing is off balance. Then one afternoon you walk into your doctor’s office for your annual check up and she breaks the news that you have prediabetes.

The PREVENTABLE causes of chronic inflammation:

Inflammation is fueled when you skimp on sleep, eat a diet rich in heavily processed foods, like fast food, frozen meals, and sweets and deficient in Earthfoods. It thrives in the bodies of those who use tobacco and lack physical exercise.

Let me be very clear on this, most chronic inflammation is caused by our choices and habits, those we repeat on a daily basis.  

I’m just going to be flat out real with you…

STOP ACTING LIKE YOU ARE INVINCIBLE! Like it won’t happen to you. Start behaving like the general manager of your own health and take it under your loving care.

STOP treating your car better than your body! You wouldn’t dare skip out on an oil change, because your car would burn up…and that would be expensive. But that’s just what happens to that precious temple of yours when you:

  • Only give it five hours of sleep (when you should be giving it at least seven or eight).
  • Don’t exercise it regularly…or worse, sit too long. 
  • Eat crappy food like sub sandwiches and guzzle sugar-sweetened (or diet) beverages with an attitude of “Hey man, if nothing’s broke, why would I try to fix it?” But what if it IS broke and you just don’t feel it yet? Remember, chronic inflammation is silent. 

If I come across a bit aggressive here, it’s because…dammit, I care about you! I know you are capable of so much more than what you’ve convinced yourself. You are limitless in what you can achieve for your health, so stop playing small! What are you afraid of? In the words of Marianne Williamson:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our Light, not our Darkness, that most frightens us.”

Deep inside of us is a constant craving to feel good and at peace, but often times we lose touch and forget what good and peace feel like. You know exactly what I’m talking about if right now, you are reading these words knowing that things must change for you. You know that you deserve more and better than what you’ve been feeding yourself.

To cool chronic inflammation, start HERE:

The most powerful thing you can do to extinguish the flames of chronic inflammation– after you work on getting at least seven hours of sleep each night– is to consistently eat more Earthfoods.

Earthfoods are the foods we all know we should be eating more of: single ingredient, unprocessed, health-empowering, nutrient-rich foods from the earth. Simply put, they are the foods your body was designed to eat and truly longs for. They include vegetables, fruits, nuts, seeds, avocados, legumes, herbs, spices, cacao, green tea and many others. 

The very fact that your body thrives on Earthfoods– and you begin to crave them when eaten consistently–is proof positive that it prefers them.

I have found the easiest and most consistent way to get more Earthfoods is by turning each of my meals into a PeaceMeal. To learn how to do this for yourself, read my post on Meal Planning 101: Forming PeaceMeals

Your body’s natural state is ease and wellness. It wants to be healthy and will do everything in its power to maintain health. So give it a shot! Better yet, don’t just half-ass it…give it all you’ve got.

Oh my dear friend…if only YOU could see you like I see you, never again would you doubt your capacity for greatness. 

Please, don’t be afraid of your Light.

 

Mel’s weekly food pick:
Wild Planet Salmon

Wild Planet Wild Sockeye Salmon and Wild Pink Salmon are caught in icy Alaskan waters by local fishing families. The skinless, boneless fillets are packed and cooked just once to retain all of their nutrients and natural juices. 

Looking for ways to reduce chronic inflammation? Eat more omega-3 fatty acids! You’ll get an average of 470mg EPA and DHA omega-3 fatty acids per 2oz serving of Wild Planet Salmon. Although there is no set recommended standard dose of omega-3 fats, some health organizations recommend a daily dose of 250 to 500 milligrams of EPA and DHA for healthy adults.

This omega-3-rich fish is delicious straight from the can, tossed into a salad, or mixed with mashed avocado and served on apple slices (see my recipe below for Open-Face Salmon & Avocado Apple “Sandwich”). 

Mel’s weekly recipe pick:
Open-Face Salmon & Avocado Apple “Sandwich”

This may look like lunch, but believe it or not, I’ve been eating it for breakfast and can’t believe how nourished and satisfied I feel afterwards.

Yes, I know what you’re thinking: Salmon for breakfast Melanie? Really?!

Hey, don’t knock it till you try it. Savory breakfasts tend to be more satiating because they usually contain some sort of protein, like eggs. Since I’m always trying to mix things up (and because on this particular morning we barely had any food in the house), I came up with this simple recipe that works for breakfast or lunch.

The recipe calls for only five ingredients: Wild Planet Canned Salmon (could also sub Wild Planet Tuna), chickpeas, full-fat plain Greek or Icelandic yogurt, avocado, and apple. Whatever you do, please don’t be tempted to use fat-free yogurt (blah!). The creaminess of the avocado really comes through better in the presence of whole milk yogurt. If dairy-free, you could substitute plain coconut yogurt.  

Print Recipe
Open-Face Salmon & Avocado Apple "Sandwich"
A nourishing breakfast (or lunch) full of heart-healthy fats: omega-3 fats from the salmon and monounsaturated fat from the avocado. Add a little chickpea for some extra fiber and serve on apple slices-- the perfect combination of savory and sweet with just the right amount of crunch! 3 Earthfoods per serving: ♥♥♥
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Instructions
  1. Add salmon, mashed avocado, mashed chickpeas and yogurt to a small bowl. Mix together until combined. Season with salt and pepper to taste.
  2. Cut apple in half crosswise and save one half for a snack later on! Slice remaining half crosswise into 4 slices. Carefully core each slice with a paring knife.
  3. Spread salmon mixture evenly over four apple slices and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 375; Total Fat: 17 grams; Saturated Fat: 4 grams; Sodium: 500 mg; Potassium: 660 mg; Total Carbohydrate: 36 grams; Dietary Fiber: 10 grams; Net Carbohydrates: 26 grams; Sugar: 13 grams (no added sugar); Protein: 22 grams

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