Check in - post herbalist consultation/ Diet plan for us!
Met with a herbalist yesterday evening and the conversation went great!!!
We have to eat to live not live to eat!!
Anti inflammatory
1. Vegetables (Rich in Antioxidants & Phytonutrients)
* Leafy Greens: Spinach, kale, Swiss chard, arugula, collard greens
* Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage
* Colorful Veggies: Bell peppers, beets, carrots, sweet potatoes, squash, zucchini
* Alliums: Garlic, onions, leeks
2. Fruits (High in Antioxidants & Fiber)
* Berries: Blueberries, strawberries, raspberries, blackberries
* Citrus: Oranges, lemons, limes, grapefruits
* Other Fruits: Apples, cherries, grapes, avocados, pomegranates, pineapple
3. Whole Grains (Low-Glycemic, High-Fiber)
* Quinoa
* Brown rice
* Oats (steel-cut or rolled)
* Buckwheat
* Millet
* Barley
* Bulgur
Avoid refined grains (white bread, white rice, pastries).
4. Healthy Fats
* Oils: Extra virgin olive oil, avocado oil, flaxseed oil
* Nuts & Seeds: Walnuts, almonds, chia seeds, flaxseeds, hemp seeds, pumpkin seeds
* Other Sources: Avocados, nut butters (unsweetened)
5. Legumes & Beans
* Lentils
* Chickpeas
* Black beans
* Kidney beans
* Navy beans
* Edamame
6. Fish & Lean Protein
* Fatty Fish (High in Omega-3): Salmon, sardines, mackerel, herring, anchovies
* Other Protein Sources: Organic chicken, turkey, tofu, tempeh
7. Herbs & Spices (Natural Anti-Inflammatories)
* Turmeric (with black pepper)
* Ginger
* Cinnamon
* Garlic
* Rosemary
* Basil
* Oregano
* Thyme
8. Beverages
* Green tea
* Herbal teas (ginger, turmeric, chamomile)
* Water (with lemon or cucumber)
Avoid sugary drinks, soda, and excessive caffeine.
9. Fermented Foods (Gut Health Support)
* Sauerkraut
* Kimchi
* Miso
* Tempeh
* Kefir
* Yogurt (unsweetened, probiotic-rich)
* Kombucha (low sugar)
10. Foods to Avoid (Pro-Inflammatory)
* Refined carbs (white bread, pastries)
* Processed meats (sausages, bacon)
* Fried foods
* Sugary snacks and drinks
* Excessive alcohol
* Trans fats and hydrogenated oils
MS diet plan 1. Evidence-Informed MS-Specific Diets a. Swank Diet * Low saturated fat (≤15g/day) * Emphasizes: whole grains, fruits, vegetables, lean proteins, unsaturated fats * Avoids: red meat (first year), processed foods, high-fat dairy * Goal: Reduce inflammation, improve blood flow b. Wahls Protocol * A modified Paleolithic (Paleo) diet developed by Dr. Terry Wahls, who has MS * Emphasizes: 6–9 cups vegetables/day (leafy greens, colorful veggies, sulfur-rich), grass-fed meats, wild-caught fish, organ meats * Avoids: grains, legumes, dairy, processed foods * Goal: Mitochondrial support, cellular repair c. Overcoming MS (OMS) Diet * Plant-based + seafood * Low saturated fat, rich in omega-3s * Avoids: meat (except seafood), dairy, processed foods * Incorporates: meditation, vitamin D, exercise * Based on work by Dr. George Jelinek 2. General Anti-Inflammatory Diets (MS-Friendly) a. Mediterranean Diet * Rich in: fruits, vegetables, whole grains, nuts, olive oil, fish * Low in: red meat, processed foods, sugar * Benefits: Heart and brain health, reduces inflammation b. Paleo Diet * Whole foods, lean proteins, vegetables, healthy fats * Excludes: dairy, grains, legumes, processed foods * Potential benefit: Reduces inflammatory load (but evidence in MS is limited) c. Gluten-Free Diet * Avoids: wheat, rye, barley * No clear evidence for all MS patients, but some report symptom improvement (especially if gluten-sensitive) 3. Nutritional Focus in MS * Omega-3 fatty acids (from fish, flaxseed): anti-inflammatory * Vitamin D: Deficiency linked to MS activity * Antioxidants (vitamins A, C, E, selenium): combat oxidative stress * Fiber-rich foods: Support gut microbiota and immune balance 4. Diets Often Used with Caution in MS * Ketogenic Diet: Some early promise in animal models, but needs more study in humans * Fasting or Intermittent Fasting: Experimental; may modulate immune response
This was all from chatgpt. But spot on what the herbalist discussed with me.