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The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fibre, and protective phytonutrients.

frequently asked
questions

Why must one eat an anti-inflammatory diet?

It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body's healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.

The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fibre, and protective phytonutrients.

What are the general diet tips:
  • Aim for variety.
  • Include as much fresh food as possible.
  • Minimise your consumption of processed foods and fast food.
  • Eat an abundance of fruits and vegetables.
What Caloric Intake must one aim for in a day?
  • Most adults need to consume between 2,000 and 3,000 calories a day.
  • Women and smaller and less active people need fewer calories.
  • Men and bigger and more active people need more calories.
  • If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.
  • The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
  • Try to include carbohydrates, fat, and protein at each meal.
How many Carbohydrates should be consumed per day?
  • On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200g of carbohydrates a day.
  • Adult men should consume between 240 to 300g of carbohydrates a day.
  • The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load.
  • Eat whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.
  • Eat more beans, winter squashes, and sweet potatoes.
  • Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
  • Cook pasta 'al dente' and eat it in moderation.
  • Avoid products made with high fructose corn syrup.
How much fat per day?
  • On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67g. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
  • Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
  • Use extra-virgin olive oil as main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
  • Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
  • Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butter made from these nuts.
  • For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).
How much Protein per day?
  • On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120g. Eat less protein if you have liver or kidney problems, allergies or autoimmune disease.
  • Decrease your consumption of animal protein except for fish and high-quality natural cheese and yogurt.
  • Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.
How much Fiber per day?
  • Try to eat 40g of fibre a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
  • Ready-made cereals can be good fibre sources, but read labels to make sure they give you at least 4 and preferably 5g of bran per one-ounce serving.
How many Phytonutrients per day?
  • To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms.
  • Choose fruits and vegetables from all parts of the colour spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
  • Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
  • Eat cruciferous (cabbage family) vegetables regularly. (Unless you have a thyroid problem)
  • Drink tea instead of coffee, especially good quality white, green or oolong tea.
  • If you drink alcohol, use red wine preferentially.
  • Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).
What intake of Vitamins and Minerals?

The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail:

  • Vitamin C, 200 milligram a day.
  • Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milli-grams of natural mixed tocopherols and tocotrienols).
  • Selenium, 200 micrograms of an organic (yeast-bound) form.
  • Mixed carotenoids, 10,000-15,000 IU daily.
  • The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement that also provides at least 400 micrograms of ACTIVE folic acid and 2,000 IU of vitamin D 3. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.
  • Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.
Other Dietary Supplements:
  • If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
  • Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
  • If you are not regularly eating ginger and turmeric, consider taking these in supplemental form (Curcumin)
  • Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
  • If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.
​What Water intake per day is needed?
  • Drink pure water or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
  • Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.

Frequently asked questions

Why must one eat an anti-inflammatory diet?

It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body's healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.

The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fibre, and protective phytonutrients.

What are the general diet tips:
  • Aim for variety.
  • Include as much fresh food as possible.
  • Minimise your consumption of processed foods and fast food.
  • Eat an abundance of fruits and vegetables.
What Caloric Intake must one aim for in a day?
  • Most adults need to consume between 2,000 and 3,000 calories a day.
  • Women and smaller and less active people need fewer calories.
  • Men and bigger and more active people need more calories.
  • If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.
  • The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
  • Try to include carbohydrates, fat, and protein at each meal.
How many Carbohydrates should be consumed per day?
  • On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200g of carbohydrates a day.
  • Adult men should consume between 240 to 300g of carbohydrates a day.
  • The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load.
  • Eat whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.
  • Eat more beans, winter squashes, and sweet potatoes.
  • Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
  • Cook pasta 'al dente' and eat it in moderation.
  • Avoid products made with high fructose corn syrup.
How much fat per day?
  • On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67g. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
  • Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
  • Use extra-virgin olive oil as main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
  • Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
  • Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butter made from these nuts.
  • For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).
How much Protein per day?
  • On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120g. Eat less protein if you have liver or kidney problems, allergies or autoimmune disease.
  • Decrease your consumption of animal protein except for fish and high-quality natural cheese and yogurt.
  • Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.
How much Fiber per day?
  • Try to eat 40g of fibre a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
  • Ready-made cereals can be good fibre sources, but read labels to make sure they give you at least 4 and preferably 5g of bran per one-ounce serving.
How many Phytonutrients per day?
  • To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms.
  • Choose fruits and vegetables from all parts of the colour spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
  • Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
  • Eat cruciferous (cabbage family) vegetables regularly. (Unless you have a thyroid problem)
  • Drink tea instead of coffee, especially good quality white, green or oolong tea.
  • If you drink alcohol, use red wine preferentially.
  • Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).
What intake of Vitamins and Minerals?

The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail:

  • Vitamin C, 200 milligram a day.
  • Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milli-grams of natural mixed tocopherols and tocotrienols).
  • Selenium, 200 micrograms of an organic (yeast-bound) form.
  • Mixed carotenoids, 10,000-15,000 IU daily.
  • The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement that also provides at least 400 micrograms of ACTIVE folic acid and 2,000 IU of vitamin D 3. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.
  • Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.
Other Dietary Supplements:
  • If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
  • Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
  • If you are not regularly eating ginger and turmeric, consider taking these in supplemental form (Curcumin)
  • Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
  • If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.
​What Water intake per day is needed?
  • Drink pure water or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
  • Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.
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This was the most amazing challenge for me. All went well. Staff is awesome. Thank you all for changing my life. It's amazing. I have 2 friends on the program and I'm feeling on top of the world. I will never ever turn back.Thank you.

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Thank you to all of you, this was amazing. Without you all I would never done this. Thank you!

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I would recommend this challenge to anyone who struggle with weight loss. The people @ Health Renewal are fantastic, helpful and very friendly. This challenge gives you hope, a new body and a new health. I feel great, skinnier and have a lot more energy and I have a lot more confidence.Thanks Health Renewal.

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I am very excited to say pigmentation is gone. The MSM/Vit C powder when taken to restore my energy fast and keep me going all day. The probiotic supplement is amazing! Dr. Lestonn has been amazing, kind, gentle and very understanding. Thank you Dr Lestonn and Skin Renewal Brooklyn.

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I will like to highly recommend each and every position in your organisation. It is one of those rare ones these days with an excellent work ethic and passion for what you are doing. The staff is highly knowledgeable about facials, massage and therapy. This fact makes it especially good at working with you. Your therapist have incredible skills and have the ability to make clients feel comfortable instantly, which translates in the overall well being.

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